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Promise of Vitality

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Promise of Vitality

I help people transform their lives using functional nutrition and lifestyle choices.

Tami Best, the owner of Promise of Vitality, is a Registered and Certified Dietitian/Nutritionist with more than 25 years of healthcare-related experience. She has advanced certification and training in Functional Nutrition and Functional Medicine from the Academy of Nutrition and Dietetics and the Institute of Functional Medicine.

06/01/2026

New research shows that “exercise snacks”, those tiny bursts of movement sprinkled throughout the day; can meaningfully improve fitness and metabolic health.
A 2026 meta-analysis of 11 randomized controlled trials (472 adults, ages 19–74) found that just 1–5 minutes of movement, 3x/day, improved VO₂max, increased sit to stand performance, and reduced body fat. Most of the studies used stair climbing or simple bodyweight exercises.
This is your reminder that you don’t need long workouts to make progress.
You just need consistency and a few intentional minutes.
Try adding 1–2 movement snacks today and feel the difference.
Study: Zhang D et al., J Nutr Health Aging (May 2026)

05/13/2026

What I eat, and why it works.
I get asked this a lot, so here's a peek inside my plate!
My approach is rooted in volumetrics, the science of eating more food while feeling genuinely satisfied.
No deprivation, no tiny portions.
Here's the foundation: 🥦 Half the plate = non-starchy vegetables (leafy greens, broccoli, zucchini, bell peppers) 🫐 Low-glycemic fruit and dark chocolate for sweetness without the blood sugar rollercoaster 🥚 25–35g of quality protein per meal: organic grass-fed eggs, wild-caught seafood, or non-GMO plant proteins like tempeh & edamame 🍋 Warm lemon water to start the day + bitter greens to support digestion naturally
If you eat meat, choosing organic, grass-fed options are great choices.
Swipe through for a full sample day of eating that keeps you full and energized between meals 👉

04/30/2026

A healthy microbiome is one of the most powerful drivers of digestion, metabolism, hormone balance, and even mood and it’s shaped by your daily habits, not quick fixes.
Here’s what the research shows:
🌿 Mediterranean & ancestral eating patterns
Studies like the PREDIMED trial show these patterns increase microbial diversity and boost SCFA producing bacteria linked to better metabolic health.
🥗 High fiber + complex carbs
Landmark research in Cell found that fiber rich diets increase butyrate, strengthen the gut lining, and improve insulin sensitivity.
🌈 Colorful fruits & vegetables
Polyphenols in berries, greens, and citrus act as prebiotics. A 2021 review in Nutrients showed they selectively feed beneficial microbes.
🍠 Resistant starches & prebiotics
Research in The American Journal of Clinical Nutrition shows resistant starch increases butyrate, a key metabolite for metabolic flexibility and reduced inflammation.
🥣 Fermented foods & probiotics
A Stanford study (Wastyk et al., 2021) found that just 6 weeks of fermented foods significantly increased microbial diversity and reduced inflammatory markers.
🌿 Bitter foods
Bitter compounds stimulate digestive secretions and bile flow, creating a gut environment where beneficial microbes thrive.
🧘‍♀️ Stress reduction
Chronic stress alters the microbiome within days. Mind body practices help restore microbial balance.
🚶‍♀️ Movement & exercise
Athletes consistently show higher microbial diversity independent of diet.
🌳 Time in nature
Exposure to soil-based microbes increases microbial richness (the “old friends” hypothesis).
😴 Consistent sleep & circadian rhythm
Disrupted sleep shifts the microbiome toward patterns linked with insulin resistance and weight gain.
✨ Bottom line:
Your microbiome is a living ecosystem. Nourish it with plants, color, fiber, fermented foods, movement, rest, and nature and it will support your digestion, metabolism, and overall, well being from the inside out.

04/22/2026

Ready to learn even more about nutrition and preconception health? Check out the full blog post on our website.
Fertility isn't just about what happens when you start trying. Your body is preparing months in advance, and your daily habits play a role. This isn't about perfection. It's about small consistent choices that support your body over time.
Start simple:
❤️Balance your meals
❤️Support blood sugar
❤️Focus on whole, nutrient-dense foods.
Even a few months of intentional changes can make a difference.
Thank you to our intern Neena Bhala, RIT Dietetic Graduate Student for the full blog and this post.
https://promiseofvitality.com/2026/04/22/the-role-of-nutrition-in-conception-and-preconception-health/

04/15/2026

Prebiotics vs. Probiotics: why you need both.
Think of probiotics as the good bacteria that support digestion, immunity, and a balanced gut.
Prebiotics are the fiber-rich foods that feed those good bacteria so they can actually do their job.

When you pair them together, you create a thriving gut ecosystem that supports metabolism, hormone balance, and overall well‑being which is a true inside‑out win.

Today’s recipe brings both to the table. It’s delicious, nourishing, and a simple way to love your microbiome. Give it a try and let your gut thank you later.

04/10/2026

A new chapter for Promise of Vitality.
I’m excited to share that we’ve moved from The Old Pickle Factory on Grove Street to a bright new space at 345 Woodcliffe Drive, Suite 2A, Fairport, NY 14450 and even more excited that I’ll be sharing this suite with Best Times Financial, my husband Kevin’s company.
It is exciting to bring our work under one roof and share space with him and his wonderful team.
Here’s to new beginnings and continued growth.

04/08/2026

New research continues to highlight the connection between nutrition and mental health, and this meta-analysis is one of the most comprehensive to date.
Across 44 observational studies involving 364,187 participants, people who ate more fish had a 21% lower risk of depression and a 22% lower risk of perinatal depression. The relationship was dose responsive meaning each additional 0.5 ounces (15 grams) of fish per day was linked to a 6% reduction in depression risk.
Why might fish matter?
Fish is rich in nutrients that directly support brain and mood pathways, including omega 3 fatty acids (EPA & DHA), vitamin D, vitamin B6, vitamin B12, selenium, and creatine.
• Omega 3s help regulate serotonin, dopamine, and the body’s stress response system.
• Vitamin D supports neurotransmitter metabolism and circadian rhythm regulation.
• B vitamins are essential for producing mood related neurotransmitters.
During pregnancy and postpartum, nutrient needs, especially DHA, increase significantly. Lower maternal DHA levels may contribute to the higher rates of perinatal depression seen in this period.
While this research is observational (meaning it can’t prove cause and effect), it aligns with other meta-analyses showing similar associations. Some randomized trials also show benefits of omega 3 supplementation, particularly at higher doses or in postpartum depression.
Bottom line: Fish can be a meaningful part of a mood supportive nutrition pattern, especially during pregnancy and postpartum but it’s one piece of a much larger mental health puzzle.
Study citation:
Kim E, Je Y. Fish Consumption and the Risk of Depression: A Systematic Review and Meta Analysis of Observational Studies. Nutrients. (2025 Dec 18).

03/25/2026

Can creatine + HMB help active adults move better and get more out of their workouts? A new 6-week randomized crossover trial says, possibly yes.
In this study of 30 physically active older adults, taking 3 g creatine + 3 g HMB daily alongside a mixed exercise program (aerobic, resistance, and coordination training) led to meaningful improvements in:
• Chair stand performance
• Gait speed
• Timed up and go
• Walking endurance
Both supplements work through different mechanisms: creatine supports quick energy and muscle power, while HMB helps reduce muscle breakdown and supports repair. Together, they may offer a complementary boost for functional strength as we age.
The trial was short, so we still need longer term data. But this study adds to a growing body of research suggesting that creatine + HMB may be a helpful pairing for adults who are already exercising consistently.
Study reference:
Ramos Hernández et al., Aging Clinical and Experimental Research, 2026.

03/19/2026

🌙✨ Magnesium L Threonate & Sleep; What the Science Actually Shows:
Magnesium L threonate has been getting a lot of buzz for sleep support but a new 6-week randomized controlled trial gives us a more nuanced picture.
🧪 What researchers found:
In 100 adults with self-reported sleep problems, taking 1 gram of magnesium L threonate twice daily didn’t improve sleep quality, duration, efficiency, or how long it took to fall asleep compared to placebo. Only one other study has looked at magnesium L threonate and sleep and that one found benefits. So, the story isn’t settled yet.
But here’s the twist…
💡 Cognition did improve including working memory, reaction time, heart rate variability, and symptoms of sleep deprivation.
Magnesium L threonate may support brain health, but the jury is still out on if it provides a meaningful shift in objective sleep metrics based on current evidence. More independent research is needed before we can call it a sleep aid.
If you’re exploring magnesium for sleep, forms like glycinate or citrate have more consistent data, but the right choice always depends on your unique physiology and goals.

03/11/2026

While I was spending time with women while we learned how to play Mahjong, it shocked me that all of us knew someone we loved who has PCOS.
PCOS is far more common than most people realize and it’s so much more than “ovarian cysts.” It’s a metabolic and hormonal condition that affects how the body handles insulin, how the ovaries make hormones, and how regularly (or irregularly) someone ovulates.
When insulin runs high, the ovaries produce more androgens like testosterone. This can lead to acne, facial hair, hair thinning, irregular cycles, and difficulty with weight. Over time, the hormonal rhythm gets stuck in a loop that makes ovulation harder and symptoms more persistent.
The hopeful part:
When we support insulin sensitivity, lower inflammation, nourish the gut, and calm the stress response, hormones often begin to rebalance naturally.
Nutrition, movement, sleep, stress support, and targeted supplements can make a profound difference.
If you or someone you love is navigating PCOS, you’re not alone and there are ways to support your body with clarity and compassion.

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1 Grove Street Suite 207
Pittsford, NY
14534

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