LONGEVITY & NUTRITIONAL

ROADMAP TO SUCCESS

HAUTE WELLNESS INC.

Please note that the health, fitness, and nutritional information provided in this document are intended solely for educational and resource purposes. This information is not a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions regarding your health, it is recommended that you consult a physician or another healthcare professional. Before beginning any fitness or nutrition program, please consult with your physician or healthcare professional to determine if it is suitable for your needs. It is important not to disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional based on the information provided in this document or any other resources. Victoria Pal, the CEO of HAUTE WELLNESS INC., has over 16 years of experience working with thousands of clients in the health and wellness industry as a Certified Personal Trainer, corrective exercise specialist, and Nutrition Coach. It is important to note that she does not claim to hold a nutritionist or registered dietitian license. The supplement recommendations listed in this document have been carefully vetted and are products that Victoria Pal uses and recommends to her clients. HAUTE WELLNESS INC values transparency and would like to disclose financial partnerships with select brands listed below. These partnerships were formed to provide unique discount codes to Haute wellness app subscribers.

Welcome To The Haute Wellness APP

Greetings! I am Victoria Pal, the CEO of Haute Wellness, Inc. As a seasoned professional with 16 years of experience in the wellness industry, I developed the Haute Wellness app to share my expertise with you. My primary objective is to guide you toward becoming the healthiest version of yourself. The information I offer is essential for your overall well-being. By using the “Roadmap" and integrating my workouts, you will experience remarkable success in my program. Our recommendations for diet and lifestyle prioritize providing your body with nutrient-dense foods, enabling it to perform at its best. With our program, you will observe healthy weight loss, increased energy, improved gut health, longevity, and enhanced health conditions.

Common Roadblocks

• 1. Impaired Liver Function

• 2. Poor Stress Management

• 3. Hormone Dysregulation

• 4. Gut Health

• 5. Poor Insulin Sensitivity

• 6. Under-functioning Thyroid

• 7. Sleep Hygiene

• 8. Metabolic Dysfunction

• 9. Finding a Functional MD

LIVER HEALTH

1) Poor liver function can impede your digestion and ability to detox heavy metals/chemicals, improve metabolism, and absorb nutrients, which will significantly impact longevity.

I highly recommend you cut back (or even take a solid break from drinking alcohol) during this transition to a healthier you.

Ways to Improve Liver Health-

• Liver cleanse Push Catch Detox

• Coffee Enema How to

• Take a digestive enzyme with meals to help break down proteins and fats and aid in the absorption of nutrients Bioptimizers

• Take NAC, a precursor to Glutathione, your body's MASTER antioxidant. NAC

• Consume herbal liver support blends and vitamins. Common vitamins and minerals that assist liver detoxification include vitamins A, C, E, K, B1, and B6. Beta-carotene and biotin can also be helpful. Additional liver support can be found by ingesting the following herbs: dandelion, schizandra, milk thistle, garlic, and rosemary Herbal Blend

• Consume plenty of COOKED cruciferous vegetables (broccoli, cauliflower, brussels sprouts)

• Drink 3 Liters of Quality Water Daily. Structured mineral or Kangen water is best! Do not consume more than 4 oz of water during, before, or after meals because it dilutes your natural enzymes and acids to break down and digest your foods. Eat bitter food or use bitters in your beverages before meals.

Stress Management

The effects of stress are felt throughout our body, including our hormone levels. Increased cortisol levels can have a negative impact on our endocrine system, which includes the thyroid, and can lead to decreased testosterone levels. Establishing a morning routine that helps you center yourself for just 20 minutes can set the tone for the rest of your day. Everyone's routine may look different, but personally, I prioritize disconnecting from my phone and completing the following activities before turning it on.

● 10 min row or walk outside

● ten kundalini meditation

(or mindfulness practice of choice)

● 2 min cold shower

● Vagal Tone training (see PDF)

Hormone Optimization

Factors such as inadequate sleep, high stress levels, irregular fasting or undereating, advancing age, poor nutrition, and exposure to environmental toxins and chemicals (known hormone disruptors) can all contribute to hormone imbalances.

Simple Ways to Balance Hormones Naturally-

• Weight Training- (HIIT), Especially your legs, as they have the greatest androgen receptors.

• Sleep 7-8 hours per night

• Take Vit D, and try using an herbal support blend (ashwagandha, Rhodiola, and gelatinized Maca). Adrenal Support

• Find ways to manage your daily stress through mindfulness, nature, time with friends, or tapping into your creativity (play, have fun!)

• Proper nutrition- The Haute Wellness Nutrition Outline is set up to give you the proper Macros to optimize your hormone and thyroid health.

• Avoid chemicals, unnatural scents, and beauty products, use natural home cleaners, and avoid soy and processed foods.

Gut Health

Many people experience gastric distress, which can be attributed to several factors, such as the growth of small intestinal bacteria (SIBO), food sensitivities, dietary changes, stress, processed foods and oils, and exposure to environmental toxins. Unfortunately, these factors have contributed to the widespread issue of "leaky gut," where our stomach lining becomes permeable. This condition allows food particles, chemicals, parasites, and other unwanted substances to enter our bloodstream and lymphatic system, causing inflammation and autoimmune diseases.

Acquiring knowledge is empowering! It is highly recommended that everyone undergo a food sensitivity test, which can be easily accessed at everlywell.com for an affordable price. A healthy stomach lining reduces the likelihood of food sensitivities since these sensitivities are influenced by the permeability of our stomach lining. The presence of perforations in the thin lining of our stomachs results in food protein particles passing through and triggering inflammatory reactions.

Common Foods that aggravate your digestive tract;

1. Sugar

2. Grains (A large percentage of people)

3. Processed foods & Food additives

4. Alcohol

5. Damaged fats

6. Conventional meats

7. Food allergies & sensitivities

8. Dairy (a large portion of the population)

9. Pesticides & Herbicides

10. Stress (poor vagal tone)

Did you know that your digestive tract is connected to your vagus nerve, which regulates your "fight or flight" nervous system? It's no wonder that stress can often trigger digestive problems.

• Avoid drinking water 30 min before and after meals. It neutralizes your stomach acids, which you need to digest food. If you need to drink with your meals, opt for small amounts (4oz) of bubbly water with meals because the PH is much lower than most drinking waters.

• Insoluble Fiber- Be sure you consume insoluble fiber Daily. You can find this in broccoli, sweet potato, pumpkin, and squash, or try mixing "Bulletproof `Inner Fuel" into your shakes, coffee, or tea. Inner fuel

(learn more about leaky gut

Insulin Sensitivity

Maintaining good health and a long lifespan is closely tied to the subject of insulin. Insulin is a crucial hormone that regulates blood sugar levels and determines how the body stores glucose and fat. By signaling liver, muscle, and fat cells to consume glucose as fuel from the blood, insulin helps to control blood glucose levels. It acts as a "gatekeeper" by allowing glucose to enter cells for energy use.

Unfortunately, the US is currently facing a health crisis, with almost 40% of the population suffering from obesity and 45% experiencing pre-diabetes or type 2 diabetes. There is a significant overlap between these conditions, with over 85% of patients diagnosed with type 2 diabetes also being overweight or obese. Insulin resistance is a factor that contributes to both pre-diabetes and type 2 diabetes, and it often develops even before these conditions are diagnosed. Obesity and insulin resistance are interconnected in a variety of ways, highlighting the importance of understanding and managing insulin levels for overall health and wellness.

Improve Your Insulin Sensitivity With Intermittent Fasting

Did you know that constantly snacking throughout the day can be taxing on our bodies? It takes away from other vital functions and affects our glucose regulation. That's where intermittent fasting comes in as an incredible tool for fat loss, decreased inflammation, clearing damaged cells, and improving insulin sensitivity.

Our bodies break down the food we eat with enzymes in our gut, which eventually ends up as molecules in our bloodstream. Sugars and refined grains, like white flour and rice, are quickly broken down into sugar, which our cells use for energy. If we have an abundance of energy (in the form of calories), we store it in our fat cells. Insulin is what allows cells in the muscles, liver, and fat to take up this glucose and use it as a source of energy. Without insulin, cells cannot use glucose as fuel and will start malfunctioning.

Excess insulin and blood sugar in our bloodstream signal our body to store that excess sugar. Although we can keep some sugar in our liver and muscles, when those are full, our body stores the extra sugar as fat, which ultimately leads to weight gain.

The idea of intermittent fasting is to let insulin levels go down far enough and for long enough that we burn off stored energy (fat). Between meals, as long as we don't snack, our insulin levels will go down, and our fat cells can release their stored sugar for energy. By letting our insulin levels go down, we can lose weight.

It's important to note that fasting isn't for everyone. If you suffer from disordered eating, low thyroid, or a medical condition such as heart disease or type 2 diabetes, it's best to avoid it. Women trying to conceive, pregnant, or breastfeeding should also steer clear. While fasting protocols have numerous benefits and are generally safe, it's always best to talk to your primary care physician to ensure it's right for you.

Learn More about The Benefits Of Fasting

How's your Thyroid Function?

The human body's thyroid gland discharges hormones that circulate throughout the body and manage essential functions. These hormones aid in regulating breathing, heart rate, metabolism, menstrual cycles, body temperature, blood pressure, and mood. Hence, any discrepancies in thyroid hormone levels could adversely impact one's bodily functions and emotional state.

Learn More

Improve your Sleep-

Getting enough sleep is crucial for our overall health. It impacts various bodily functions such as metabolism, neurotransmitter production, and the drainage of our glymphatic system, which is the brain's lymphatic system. Additionally, it affects our inflammatory responses and much more. It's essential to learn how to sleep well to maintain good health. Sleep hygiene. 

Metabolic Dysfunction

When you signed up for my app, you likely had a goal to lose weight and build muscle. Achieving a "toned" physique requires reducing body fat and increasing lean muscle mass. It's a gradual process that requires patience and dedication to healthy habits. Slow and steady weight loss of 1-2 pounds per week is sustainable and achievable through following my nutritional advice, incorporating 3-4 days of strength training, and aiming for 5-7 miles of daily walking. A tool like the OURA ring can help you stay accountable.

Remember, your mindset plays a crucial role in achieving your goals. It's important to be patient with yourself and understand that reaching your desired weight and improved health will take time. Success depends on your ability to develop healthy habits and make behavioral changes. It can take anywhere from 18-254 days to form a new habit, so stick with it even when it gets challenging. You can do it! Just remember, the hardest part of any workout is getting through the front door.

Finding a Functional MD

When we fall ill, we often turn to Western Medicine, which focuses on treating the symptoms rather than the underlying cause. However, Integrative or Functional practitioners take a different approach, looking at the body as a whole rather than dividing it into separate parts. It's like taking your car to a single mechanic who can diagnose all the issues rather than going to different ones for each engine component. Unfortunately, not everyone can access this specialized type of care as it may not be covered by our healthcare system. But as demand grows, it's likely that Integrative and Functional Medicine will become more integrated into our healthcare system. In fact, I've already seen this happening!

If you're able to invest in preventative healthcare, I highly recommend consulting with a Functional Medicine-trained MD to conduct a baseline blood panel. This panel will test your lipids, hormone levels, thyroid function, inflammatory markers, and nutrient levels. Unlike traditional Western MDs, Functional MDs approach lab results from a different perspective. They won't just send you on your way if you're within the "normal" range for your age and sex in America. Instead, they strive to help you achieve an optimal range and will suggest holistic approaches to bring your body back to homeostasis and identify the root cause of any health concerns.

If you happen to be in Los Angeles, New York City, or Hawaii, I suggest visiting NEXT HEALTH for lab testing. (Feel free to mention my referral!) Their service is welcoming, efficient, and reasonably priced.

Otherwise, find a practitioner near you Find a Functional MD