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I wish more women knew that doing this pose for 10 minutes each night drains inflammation, calms your nervous system, and helps you finally sleep through the night. This is Viparita Karani. It is free, it takes 10 minutes, and the science behind what it actually does to your body is something I wish I had known years ago. When you put your legs up the wall, you activate venous return, meaning blood flows back to the heart more efficiently, circulation improves, and the puffiness and swelling that accumulates in your lower body throughout the day starts to drain. Your lymphatic system, which has no pump of its own, finally gets the drainage it needs. Inflammation drops. Your adrenal glands, which take the hit of every stressful moment in your day, get a chance to calm and reset. Your hormones begin to rebalance. And your nervous system shifts out of sympathetic overdrive, fight-or-flight, and into full parasympathetic restoration mode, which is the only state in which your body can actually heal. I stack this every night with my castor oil pack and breathwork. Three things happening at once, in the same 10 minutes, all working together to prepare my body for the deepest sleep possible. You do not need a sauna to do this. You just need a wall. Save this and try it tonight. My full morning and evening SUPERWELL blueprint filled with habits like this are inside my book. 📕 Comment BLUEPRINT and I’ll send you the link. - #lymphaticsystem #adrenalhealth #womenshealth #parasympatheticnervoussystem #bloodflow
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5mo ago
lauren_pronger
I wish more women knew that doing this pose for 10 minutes each night drains inflammation, calms your nervous system, and helps you finally sleep through the night. This is Viparita Karani. It is free, it takes 10 minutes, and the science behind what it actually does to your body is something I wish I had known years ago. When you put your legs up the wall, you activate venous return, meaning blood flows back to the heart more efficiently, circulation improves, and the puffiness and swelling that accumulates in your lower body throughout the day starts to drain. Your lymphatic system, which has no pump of its own, finally gets the drainage it needs. Inflammation drops. Your adrenal glands, which take the hit of every stressful moment in your day, get a chance to calm and reset. Your hormones begin to rebalance. And your nervous system shifts out of sympathetic overdrive, fight-or-flight, and into full parasympathetic restoration mode, which is the only state in which your body can actually heal. I stack this every night with my castor oil pack and breathwork. Three things happening at once, in the same 10 minutes, all working together to prepare my body for the deepest sleep possible. You do not need a sauna to do this. You just need a wall. Save this and try it tonight. My full morning and evening SUPERWELL blueprint filled with habits like this are inside my book. 📕 Comment BLUEPRINT and I’ll send you the link. - #lymphaticsystem #adrenalhealth #womenshealth #parasympatheticnervoussystem #bloodflow
Strong arms are not built in a gym with heavy weights and a two hour workout. They are built with intention, consistency, and the right movements done well. Strength training is one of the non-negotiables in the SUPERWELL method, not for aesthetics alone but because muscle is your metabolic engine. It regulates glucose, supports hormonal balance, protects bone density, and keeps your body functioning at a high level as you age. The goal is not smaller. The goal is stronger, more capable, and more resilient in the body you are in right now. This arm circuit is 11 movements, five minutes, and can be done anywhere. I cue every rep with one thought: lengthen through the fingertips, control every inch. Front raise x10 Lateral raise x10 Tiny circles forward and back x20 each Bicep curl into shoulder press x10 Tricep kickbacks x10 Tricep pulses x20 Arnold press x10 Chest openers x10 Bent over lateral raises x10 Bent over lat pull ins x10 Cuban rotations x10 Cool down and stretch it out SUPERWELL bonus: finish every circuit with calf raises paired with arm pumps. Your calves are the largest muscle responsible for clearing glucose from the bloodstream after a workout. It takes 30 seconds and the metabolic payoff is worth every one of them. Light weights. Full range. Music on. That is it. Save this and use it as your next arm circuit. #armexercises #strenghttraining #buildingmuscle #workoutvideo #athomeworkouts
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lauren_pronger
Strong arms are not built in a gym with heavy weights and a two hour workout. They are built with intention, consistency, and the right movements done well. Strength training is one of the non-negotiables in the SUPERWELL method, not for aesthetics alone but because muscle is your metabolic engine. It regulates glucose, supports hormonal balance, protects bone density, and keeps your body functioning at a high level as you age. The goal is not smaller. The goal is stronger, more capable, and more resilient in the body you are in right now. This arm circuit is 11 movements, five minutes, and can be done anywhere. I cue every rep with one thought: lengthen through the fingertips, control every inch. Front raise x10 Lateral raise x10 Tiny circles forward and back x20 each Bicep curl into shoulder press x10 Tricep kickbacks x10 Tricep pulses x20 Arnold press x10 Chest openers x10 Bent over lateral raises x10 Bent over lat pull ins x10 Cuban rotations x10 Cool down and stretch it out SUPERWELL bonus: finish every circuit with calf raises paired with arm pumps. Your calves are the largest muscle responsible for clearing glucose from the bloodstream after a workout. It takes 30 seconds and the metabolic payoff is worth every one of them. Light weights. Full range. Music on. That is it. Save this and use it as your next arm circuit. #armexercises #strenghttraining #buildingmuscle #workoutvideo #athomeworkouts
Legs up the wall is one of the most powerful practices in my SUPERWELL routine. Spending 5 to 10 minutes, 3 to 4 times per week, with your legs elevated against the wall is more than just a relaxation tool. This posture helps shift the body out of fight-or-flight, calming the nervous system and promoting parasympathetic activity which supports digestion, hormone balance, and overall recovery. Using gravity to encourage circulation and lymphatic flow reduces swelling and heaviness in the legs while gently easing tension in the lower back and hips. Over time, this simple habit can lower inflammation and prepare the body for deeper, more restorative sleep. How I integrate it into my routine: I often stack legs up the wall with other restorative practices, like during my sauna or red light therapy sessions, or lying on my acupressure mat before bed, to maximize circulation, nervous system recovery, and relaxation. This combination supports the body’s natural detoxification pathways, helps shift from doing to being, and signals to the body that it is safe to rest and repair. How to practice effectively: Place yourself close to a wall and extend your legs upward while lying back fully. If it feels more comfortable, add a cushion or folded blanket under your hips. Stay for 5 to 10 minutes or longer if your body asks for it. Focus on natural, slow breathing and let your body be fully supported by the floor. This practice is especially nourishing for anyone who spends long hours sitting, standing, or training, or anyone feeling overstimulated, tired, or heavy in the legs. Incorporate it into your weekly routine and notice how your body naturally begins to settle and restore. 🤍Make this a saveable habit. Add it to your week, track how your body responds, and share it with someone who could use a few minutes of rest and reset. #wellnesshabits #legsupthewall #saunatime #superwell #parasympatheticnervoussystem
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9mo ago
lauren_pronger
Legs up the wall is one of the most powerful practices in my SUPERWELL routine. Spending 5 to 10 minutes, 3 to 4 times per week, with your legs elevated against the wall is more than just a relaxation tool. This posture helps shift the body out of fight-or-flight, calming the nervous system and promoting parasympathetic activity which supports digestion, hormone balance, and overall recovery. Using gravity to encourage circulation and lymphatic flow reduces swelling and heaviness in the legs while gently easing tension in the lower back and hips. Over time, this simple habit can lower inflammation and prepare the body for deeper, more restorative sleep. How I integrate it into my routine: I often stack legs up the wall with other restorative practices, like during my sauna or red light therapy sessions, or lying on my acupressure mat before bed, to maximize circulation, nervous system recovery, and relaxation. This combination supports the body’s natural detoxification pathways, helps shift from doing to being, and signals to the body that it is safe to rest and repair. How to practice effectively: Place yourself close to a wall and extend your legs upward while lying back fully. If it feels more comfortable, add a cushion or folded blanket under your hips. Stay for 5 to 10 minutes or longer if your body asks for it. Focus on natural, slow breathing and let your body be fully supported by the floor. This practice is especially nourishing for anyone who spends long hours sitting, standing, or training, or anyone feeling overstimulated, tired, or heavy in the legs. Incorporate it into your weekly routine and notice how your body naturally begins to settle and restore. 🤍Make this a saveable habit. Add it to your week, track how your body responds, and share it with someone who could use a few minutes of rest and reset. #wellnesshabits #legsupthewall #saunatime #superwell #parasympatheticnervoussystem
I didn’t always have 35+ habits stacked into my days.. I built them because I had to. There was a season where everything felt like it was falling apart. My husband’s career ended overnight. He was bedridden. My parents were facing health challenges. And I was trying to hold everything together for our family. At the same time, I was completely depleted. Running on caffeine Skipping real meals Using cardio as stress relief Ending the night with wine just to take the edge off And still unable to sleep From the outside, I was managing. Internally, my body was breaking down. My cortisol was completely dysregulated. My thyroid was off. I was gaining weight, losing hair, dealing with skin issues. And I could feel that something was not right. I was offered prescriptions Sleep aids, antidepressants And while that may be the right path for some I knew I needed to understand how I got here. So I started learning. Not quick fixes. Not trends. But the foundations of how the body actually works. And I began building what I now call my holistic toolbelt: Breathwork Nervous system regulation Strength training Proper nourishment Daily practices that support, not deplete Not because it was trendy. But because I never wanted to feel that way again. This is what SUPERWELL Living was built from. Not theory. But lived experience. A holistic tool belt that supports you before you hit burnout and carries you through when life gets hard. 💛 If this resonates, or you feel like you’re heading toward burnout, stay here. I’m the well striving to be SUPERWELL, and I’m here to guide you to do the same. #burnoutprevention #burnoutrecovery #holostichealth #holistichealthandwellness #wellnesshabits
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lauren_pronger
I didn’t always have 35+ habits stacked into my days.. I built them because I had to. There was a season where everything felt like it was falling apart. My husband’s career ended overnight. He was bedridden. My parents were facing health challenges. And I was trying to hold everything together for our family. At the same time, I was completely depleted. Running on caffeine Skipping real meals Using cardio as stress relief Ending the night with wine just to take the edge off And still unable to sleep From the outside, I was managing. Internally, my body was breaking down. My cortisol was completely dysregulated. My thyroid was off. I was gaining weight, losing hair, dealing with skin issues. And I could feel that something was not right. I was offered prescriptions Sleep aids, antidepressants And while that may be the right path for some I knew I needed to understand how I got here. So I started learning. Not quick fixes. Not trends. But the foundations of how the body actually works. And I began building what I now call my holistic toolbelt: Breathwork Nervous system regulation Strength training Proper nourishment Daily practices that support, not deplete Not because it was trendy. But because I never wanted to feel that way again. This is what SUPERWELL Living was built from. Not theory. But lived experience. A holistic tool belt that supports you before you hit burnout and carries you through when life gets hard. 💛 If this resonates, or you feel like you’re heading toward burnout, stay here. I’m the well striving to be SUPERWELL, and I’m here to guide you to do the same. #burnoutprevention #burnoutrecovery #holostichealth #holistichealthandwellness #wellnesshabits
The food order I eat every meal in to beat the bloat, fight inflammation, and stay lean. Not a diet. Not a new protocol. Just a simple sequencing shift that changes how your body processes everything on your plate. Here’s the thing about glucose. When it spikes, it triggers an insulin surge, drives fat storage, feeds systemic inflammation, and crashes your energy within the hour. Eating in the right order can reduce that spike by up to 73%. That’s not a small tweak. That’s a completely different metabolic outcome from the exact same meal. This is how I eat, every single time: Fiber first (spinach, microgreens, broccoli). It creates a viscous mesh in the gut that acts as a glucose shield, slowing sugar absorption before anything else hits your system. Protein next (eggs, salmon, chicken). It buffers carbohydrate absorption, supports muscle, and keeps ghrelin and leptin in check so your hunger hormones actually work for you. Healthy fats (avocado, olive oil, brazil nuts). They slow digestion even further, support hormone production, and stabilize blood sugar between meals. Healthy carbs (sweet potato, quinoa, sourdough). By this point your gut has built a buffer. The glucose rise is slower, smaller, and your body burns it instead of storing it. Dessert last, always (dark chocolate, fruit, whatever you actually want). Eaten after a full meal, your body handles it the same way it handles the carbs. Enjoy it. Just eat it last. Same food. Right order. Your gut stays calm, your energy stays steady, and your body stops storing everything you eat. Save this. It works. The full SUPERWELL nutrition method, including how to build the perfect plate, the glucose strategy, and the daily blueprint behind it, is inside my book. 🍽️📘Comment BOOK and I’ll send you the link.
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lauren_pronger
The food order I eat every meal in to beat the bloat, fight inflammation, and stay lean. Not a diet. Not a new protocol. Just a simple sequencing shift that changes how your body processes everything on your plate. Here’s the thing about glucose. When it spikes, it triggers an insulin surge, drives fat storage, feeds systemic inflammation, and crashes your energy within the hour. Eating in the right order can reduce that spike by up to 73%. That’s not a small tweak. That’s a completely different metabolic outcome from the exact same meal. This is how I eat, every single time: Fiber first (spinach, microgreens, broccoli). It creates a viscous mesh in the gut that acts as a glucose shield, slowing sugar absorption before anything else hits your system. Protein next (eggs, salmon, chicken). It buffers carbohydrate absorption, supports muscle, and keeps ghrelin and leptin in check so your hunger hormones actually work for you. Healthy fats (avocado, olive oil, brazil nuts). They slow digestion even further, support hormone production, and stabilize blood sugar between meals. Healthy carbs (sweet potato, quinoa, sourdough). By this point your gut has built a buffer. The glucose rise is slower, smaller, and your body burns it instead of storing it. Dessert last, always (dark chocolate, fruit, whatever you actually want). Eaten after a full meal, your body handles it the same way it handles the carbs. Enjoy it. Just eat it last. Same food. Right order. Your gut stays calm, your energy stays steady, and your body stops storing everything you eat. Save this. It works. The full SUPERWELL nutrition method, including how to build the perfect plate, the glucose strategy, and the daily blueprint behind it, is inside my book. 🍽️📘Comment BOOK and I’ll send you the link.
#SUPERWELLSTACKING for hitting the nourishing nutrition pillar in the SUPERWELL Living Method! Two days of meal prep changes everything. Not because it has to be perfect, but because when whole, nutritious food is already ready, you make better choices without even thinking about it. Sundays and Wednesdays are usually my prep days. Far enough apart to keep everything fresh, close enough together to never find yourself staring at an empty fridge reaching for something you will regret. Saturday I go to the farmers market. That is where it all starts for me. Walking the stalls, seeing what is in season, letting the colors guide what comes home. There is something about buying food directly from the people who grew it that just feels right. And eating what is actually in season is one of the simplest and most powerful things you can do for your gut health. New varieties, new colors, new phytonutrients constantly challenging your microbiome in the best possible way and supporting our local farmers! Sunday afternoon I put music on and I meal prep with my furry friends in the kitchen! No strict recipes, no stress just the basics I always have on hand olive oil, garlic, fresh herbs, spices, seeds. I roasted vegetables, steamed greens, roast the beets, whatever came home from the market. Clean, simple, real food that can be combined a hundred different ways throughout the week so nothing ever feels boring. The goal is always 30 different plants, seeds, and herbs across the week. That number matters. People who consistently hit 30 or more different plant varieties weekly have measurably more diverse gut microbiomes, and a diverse gut microbiome is connected to everything. Immunity, mood, skin, hormonal balance, and longevity. Make it enjoyable. Put music on. Open the doors if it is a beautiful day. This is an act of taking care of yourself and the people you love. 🍓Save this and build your own SUPERWELL prep day rhythm.
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lauren_pronger
#SUPERWELLSTACKING for hitting the nourishing nutrition pillar in the SUPERWELL Living Method! Two days of meal prep changes everything. Not because it has to be perfect, but because when whole, nutritious food is already ready, you make better choices without even thinking about it. Sundays and Wednesdays are usually my prep days. Far enough apart to keep everything fresh, close enough together to never find yourself staring at an empty fridge reaching for something you will regret. Saturday I go to the farmers market. That is where it all starts for me. Walking the stalls, seeing what is in season, letting the colors guide what comes home. There is something about buying food directly from the people who grew it that just feels right. And eating what is actually in season is one of the simplest and most powerful things you can do for your gut health. New varieties, new colors, new phytonutrients constantly challenging your microbiome in the best possible way and supporting our local farmers! Sunday afternoon I put music on and I meal prep with my furry friends in the kitchen! No strict recipes, no stress just the basics I always have on hand olive oil, garlic, fresh herbs, spices, seeds. I roasted vegetables, steamed greens, roast the beets, whatever came home from the market. Clean, simple, real food that can be combined a hundred different ways throughout the week so nothing ever feels boring. The goal is always 30 different plants, seeds, and herbs across the week. That number matters. People who consistently hit 30 or more different plant varieties weekly have measurably more diverse gut microbiomes, and a diverse gut microbiome is connected to everything. Immunity, mood, skin, hormonal balance, and longevity. Make it enjoyable. Put music on. Open the doors if it is a beautiful day. This is an act of taking care of yourself and the people you love. 🍓Save this and build your own SUPERWELL prep day rhythm.
5 habits I do after 5pm for deeper sleep, less bloat, and overnight gut repair. Your evening is your body’s most important repair window. What you do after 5pm determines how deeply your gut heals, how much inflammation drops, and how restored you feel when you wake up. My non-negotiable stack: •Early dinner, done by 5:30 or 6pm. Finishing early activates a 12-hour overnight fast, triggers autophagy (your body’s cellular self-cleaning process), and gives your gut lining uninterrupted time to repair overnight. •Walk after dinner, 10-20 minutes. Your muscles clear excess blood sugar from the bloodstream, blunting the spike that drives fat storage and feeds inflammation. Studies show just 10 minutes can reduce glucose response by up to 30%. •Castor oil pack on the liver with heat. Reduces inflammation, supports liver detoxification, and soothes the gut-brain connection through the vagus nerve. The heat amplifies absorption. •Legs up the wall for 10-15 minutes. Drains lymphatic fluid, calms the adrenal glands, and shifts your nervous system into full parasympathetic restoration mode. Stack it with the castor oil pack. •4-7-8 breathwork. Inhale 4, hold 7, exhale 8. Activates the vagus nerve, lowers cortisol, and signals your nervous system it is time to stop performing and start healing. Stack these consistently and your body learns to drop into repair mode faster every single night. Save this and start tonight. The full evening blueprint is inside my book SUPERWELL. Comment BOOK and I’ll send you the link. #eveningroutine #sleeproutine #nighttimeroutine #habitstacking
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lauren_pronger
5 habits I do after 5pm for deeper sleep, less bloat, and overnight gut repair. Your evening is your body’s most important repair window. What you do after 5pm determines how deeply your gut heals, how much inflammation drops, and how restored you feel when you wake up. My non-negotiable stack: •Early dinner, done by 5:30 or 6pm. Finishing early activates a 12-hour overnight fast, triggers autophagy (your body’s cellular self-cleaning process), and gives your gut lining uninterrupted time to repair overnight. •Walk after dinner, 10-20 minutes. Your muscles clear excess blood sugar from the bloodstream, blunting the spike that drives fat storage and feeds inflammation. Studies show just 10 minutes can reduce glucose response by up to 30%. •Castor oil pack on the liver with heat. Reduces inflammation, supports liver detoxification, and soothes the gut-brain connection through the vagus nerve. The heat amplifies absorption. •Legs up the wall for 10-15 minutes. Drains lymphatic fluid, calms the adrenal glands, and shifts your nervous system into full parasympathetic restoration mode. Stack it with the castor oil pack. •4-7-8 breathwork. Inhale 4, hold 7, exhale 8. Activates the vagus nerve, lowers cortisol, and signals your nervous system it is time to stop performing and start healing. Stack these consistently and your body learns to drop into repair mode faster every single night. Save this and start tonight. The full evening blueprint is inside my book SUPERWELL. Comment BOOK and I’ll send you the link. #eveningroutine #sleeproutine #nighttimeroutine #habitstacking
The sauna isn’t just recovery. It’s where I stack everything. Here’s exactly what I do in there: Dry brushing first (stimulates lymphatic drainage, primes skin for detox before the sweat even starts) Red light therapy on face and neck (collagen production, cellular repair, muscle recovery) Ice roller for facial sculpting and depuffing (hot/cold contrast = circulation boost) Legs up the wall Aromatherapy (lavender or frankincense to ground, peppermint or eucalyptus to energize) Breath work or Meditation Light arm workout with hand weights (because why not sculpt while you sweat) That’s seven things happening at once, in 20 to 30 minutes. This is SUPERWELL stacking. Not more hours. Not more willpower. Just more intention with the time you’re already spending. One thing I always say: if you’re female, be thoughtful about contrast therapy timing and your cycle. Your cortisol and hormones matter here. Morning cold exposure every single day isn’t right for everyone, and knowing that isn’t a limitation. It’s just smart syncing. The sauna has become one the most restorative parts of my day. Every single one of these stacks, and so many more, are inside my book SUPERWELL with the science behind why they work. If you want to stop guessing and start building a routine that actually fits your life, it’s all in there. 📖 Comment BOOK below and I’ll send you the link.
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6mo ago
lauren_pronger
The sauna isn’t just recovery. It’s where I stack everything. Here’s exactly what I do in there: Dry brushing first (stimulates lymphatic drainage, primes skin for detox before the sweat even starts) Red light therapy on face and neck (collagen production, cellular repair, muscle recovery) Ice roller for facial sculpting and depuffing (hot/cold contrast = circulation boost) Legs up the wall Aromatherapy (lavender or frankincense to ground, peppermint or eucalyptus to energize) Breath work or Meditation Light arm workout with hand weights (because why not sculpt while you sweat) That’s seven things happening at once, in 20 to 30 minutes. This is SUPERWELL stacking. Not more hours. Not more willpower. Just more intention with the time you’re already spending. One thing I always say: if you’re female, be thoughtful about contrast therapy timing and your cycle. Your cortisol and hormones matter here. Morning cold exposure every single day isn’t right for everyone, and knowing that isn’t a limitation. It’s just smart syncing. The sauna has become one the most restorative parts of my day. Every single one of these stacks, and so many more, are inside my book SUPERWELL with the science behind why they work. If you want to stop guessing and start building a routine that actually fits your life, it’s all in there. 📖 Comment BOOK below and I’ll send you the link.
In 2018, I launched Well Inspired Travels. Wellness travel was not a mainstream category yet. The idea came from my own life. Twenty years of intentional family travel, learning from every destination, every culture, every healing modality we encountered. I grew up understanding that travel is not just about the destination. It is about what you bring home. Every place has something to teach you about how to live better. The goal was always to leave more optimal than when you arrived. That philosophy became a business. And it found its first audience in a network I already knew well: professional athletes and their families. High performers who would not get on a plane without a strength trainer or a performance dietitian in the plan. People who needed someone who spoke the language of optimization and could curate every detail around it. That was the niche. Wellness travel designed for people who take their health seriously and want their time away to work as hard as they do. The industry has since exploded. Wellness travel is now one of the fastest growing sectors in global tourism, projected to reach 1.4 trillion dollars by 2027. I was a pioneer in this space before the market caught up. What sets Well Inspired Travels apart is the lens I bring to every property, every itinerary, every recommendation. It is not just beautiful. It is intentional. Vetted through the same SUPERWELL framework I apply to everything: does this expand you, restore you, and send you home better than you left? That is the only standard that matters. #travelwell #wellnesstravel #travelindustry #travelconsultant #wellnessconsultant
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5mo ago
lauren_pronger
In 2018, I launched Well Inspired Travels. Wellness travel was not a mainstream category yet. The idea came from my own life. Twenty years of intentional family travel, learning from every destination, every culture, every healing modality we encountered. I grew up understanding that travel is not just about the destination. It is about what you bring home. Every place has something to teach you about how to live better. The goal was always to leave more optimal than when you arrived. That philosophy became a business. And it found its first audience in a network I already knew well: professional athletes and their families. High performers who would not get on a plane without a strength trainer or a performance dietitian in the plan. People who needed someone who spoke the language of optimization and could curate every detail around it. That was the niche. Wellness travel designed for people who take their health seriously and want their time away to work as hard as they do. The industry has since exploded. Wellness travel is now one of the fastest growing sectors in global tourism, projected to reach 1.4 trillion dollars by 2027. I was a pioneer in this space before the market caught up. What sets Well Inspired Travels apart is the lens I bring to every property, every itinerary, every recommendation. It is not just beautiful. It is intentional. Vetted through the same SUPERWELL framework I apply to everything: does this expand you, restore you, and send you home better than you left? That is the only standard that matters. #travelwell #wellnesstravel #travelindustry #travelconsultant #wellnessconsultant
Your gut sets the tone for your entire day. After 10–12 hours of overnight fasting, your gut lining is especially receptive to nutrients. What you put in first can influence your digestion, energy, metabolism, and even your mood for the rest of the day. Your gut isn’t just a digestive system. It’s a command center. Nearly 70% of your immune system lives there, and over 90% of serotonin is produced in the gut. When you support it first thing in the morning, your body can absorb nutrients better, stabilize blood sugar, and create steady energy instead of crashes. One of the easiest ways to make this habit consistent is preparation. Every Sunday I prep SUPERWELL wellness ice cubes so my morning gut elixir takes less than a minute to make. The base is simple: lemon juice and filtered water frozen into silicone trays. Some weeks I add ginger, turmeric, and black pepper depending on what my body needs. Why these cubes work • Lemon supports digestion and liver detox while providing vitamin C • Ginger helps calm inflammation and support gut motility • Turmeric supports immune and inflammation balance • Black pepper enhances turmeric absorption • Hydration first thing helps activate digestion What happens when you support your gut first • More stable energy • Better digestion and nutrient absorption • Fewer cravings throughout the day • Reduced bloating and inflammation • Better focus and mental clarity Small habits done consistently create the biggest shifts. 🍋🧊If you want the recipe for these SUPERWELL wellness cubes to add to your own morning gut elixir, comment SUPERWELL and I’ll send it over.
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8mo ago
lauren_pronger
Your gut sets the tone for your entire day. After 10–12 hours of overnight fasting, your gut lining is especially receptive to nutrients. What you put in first can influence your digestion, energy, metabolism, and even your mood for the rest of the day. Your gut isn’t just a digestive system. It’s a command center. Nearly 70% of your immune system lives there, and over 90% of serotonin is produced in the gut. When you support it first thing in the morning, your body can absorb nutrients better, stabilize blood sugar, and create steady energy instead of crashes. One of the easiest ways to make this habit consistent is preparation. Every Sunday I prep SUPERWELL wellness ice cubes so my morning gut elixir takes less than a minute to make. The base is simple: lemon juice and filtered water frozen into silicone trays. Some weeks I add ginger, turmeric, and black pepper depending on what my body needs. Why these cubes work • Lemon supports digestion and liver detox while providing vitamin C • Ginger helps calm inflammation and support gut motility • Turmeric supports immune and inflammation balance • Black pepper enhances turmeric absorption • Hydration first thing helps activate digestion What happens when you support your gut first • More stable energy • Better digestion and nutrient absorption • Fewer cravings throughout the day • Reduced bloating and inflammation • Better focus and mental clarity Small habits done consistently create the biggest shifts. 🍋🧊If you want the recipe for these SUPERWELL wellness cubes to add to your own morning gut elixir, comment SUPERWELL and I’ll send it over.
Most nights we eat around 5pm, sometimes 4. I’m not saying you have to. I’ve done carpool and the sports schedule, and dinner at 4 isn’t happening in every season of life. Find the rhythm that fits yours. Here’s why earlier helps. Insulin sensitivity and digestion are strongest earlier in the day and taper off in the evening. Finishing your last meal two to three hours before bed gives your body time to digest, supports steadier blood sugar and is linked to deeper sleep. My dinner plate: •Protein, to support steady blood sugar and muscle •All the colors of the rainbow, for polyphenols that feed your gut microbiome •Seasonal vegetables, to keep challenging that microbiome •A slow carb like sweet potato, quinoa or brown rice The type of carb matters. A small serving of slow-digesting carbs can help lower cortisol and support melatonin. Refined, sugary carbs do the opposite, and the spike and crash can trigger cortisol and mid-sleep wake-ups. A 3am wake-up can also be progesterone dropping, so if it keeps happening, bring it up with your provider. Then walk ten to fifteen minutes after dinner. It moves glucose into your muscles and winds your body down. I’m sharing how I get through the holidays without derailing my sleep or my routine on Sunday, Nov 1 at 4pm CT. It’s free. Comment SOCIAL and I’ll send you the link.
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2w ago
lauren_pronger
Most nights we eat around 5pm, sometimes 4. I’m not saying you have to. I’ve done carpool and the sports schedule, and dinner at 4 isn’t happening in every season of life. Find the rhythm that fits yours. Here’s why earlier helps. Insulin sensitivity and digestion are strongest earlier in the day and taper off in the evening. Finishing your last meal two to three hours before bed gives your body time to digest, supports steadier blood sugar and is linked to deeper sleep. My dinner plate: •Protein, to support steady blood sugar and muscle •All the colors of the rainbow, for polyphenols that feed your gut microbiome •Seasonal vegetables, to keep challenging that microbiome •A slow carb like sweet potato, quinoa or brown rice The type of carb matters. A small serving of slow-digesting carbs can help lower cortisol and support melatonin. Refined, sugary carbs do the opposite, and the spike and crash can trigger cortisol and mid-sleep wake-ups. A 3am wake-up can also be progesterone dropping, so if it keeps happening, bring it up with your provider. Then walk ten to fifteen minutes after dinner. It moves glucose into your muscles and winds your body down. I’m sharing how I get through the holidays without derailing my sleep or my routine on Sunday, Nov 1 at 4pm CT. It’s free. Comment SOCIAL and I’ll send you the link.
Happy 25th Anniversary @thechrispronger It’s hard to believe today marks 25 years since we said, “I do.” When I look back through these photos, I don’t just see a wedding day. I see two young people full of dreams, with no idea where life would take us. What a beautiful, wild, unexpected adventure it has been! We have walked through seasons of incredible joy and seasons that tested us in ways we never imagined. Marriage hasn’t always been easy and we would be the first to tell you that. But one thing has never changed: we have continued to choose each other. We have fought for our marriage, not against each other. Together we have built a home, raised three incredible children, grown businesses, chased dreams that once felt impossible, celebrated victories, weathered heartbreak, laughed until we cried, and somehow managed to keep taking walks, talking through life, and dreaming about what’s next. Chris, thank you for believing in me, challenging me, grounding me, making me laugh, and always encouraging me to become the best version of myself. You have been my greatest teammate, my safe place, my biggest supporter, and truly my best friend. There is no one else I would rather build this life with. Here’s to the memories behind us, the family we have created, and all the adventures still waiting for us. If these first 25 years have taught me anything, it’s that the best chapters are often the ones you haven’t written yet. Happy 25th Anniversary to my forever best friend. I love YOU! I can’t wait to see what the next 25 years bring!!! I choose YOU. Every single time. 🤍
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lauren_pronger
Happy 25th Anniversary @thechrispronger It’s hard to believe today marks 25 years since we said, “I do.” When I look back through these photos, I don’t just see a wedding day. I see two young people full of dreams, with no idea where life would take us. What a beautiful, wild, unexpected adventure it has been! We have walked through seasons of incredible joy and seasons that tested us in ways we never imagined. Marriage hasn’t always been easy and we would be the first to tell you that. But one thing has never changed: we have continued to choose each other. We have fought for our marriage, not against each other. Together we have built a home, raised three incredible children, grown businesses, chased dreams that once felt impossible, celebrated victories, weathered heartbreak, laughed until we cried, and somehow managed to keep taking walks, talking through life, and dreaming about what’s next. Chris, thank you for believing in me, challenging me, grounding me, making me laugh, and always encouraging me to become the best version of myself. You have been my greatest teammate, my safe place, my biggest supporter, and truly my best friend. There is no one else I would rather build this life with. Here’s to the memories behind us, the family we have created, and all the adventures still waiting for us. If these first 25 years have taught me anything, it’s that the best chapters are often the ones you haven’t written yet. Happy 25th Anniversary to my forever best friend. I love YOU! I can’t wait to see what the next 25 years bring!!! I choose YOU. Every single time. 🤍
Healthy habits I started at 30 that I still do at 48. Longevity isn’t built in a moment. It’s built in what you repeat for decades. This is the difference between chasing short-term results and actually supporting your body long-term. Strength training. One of the most important things you can do for metabolic health, bone density, and independence. Bonus: grip strength is directly tied to longevity. Savory, protein-first breakfast. Supports blood sugar, energy, and cravings throughout the day. Walking after meals. Think of it as your body’s glucose cleanup system. Even 10–15 minutes makes a difference. Morning sunlight. Regulates your circadian rhythm, hormones, and sleep quality. Breathwork and meditation. Your nervous system controls everything. This is how you train it. Pilates paired with strength. Strength builds; Pilates refines. Both matter. Legs up the wall. Simple, effective support for circulation and nervous system regulation. Fiber. Essential for gut health, hormones, and detox pathways. Morning gut support. Daily consistency over perfection. Grounding. Supports inflammation and nervous system balance. Castor oil packs. Helpful for liver and lymphatic support over time. Cold and heat exposure. Builds resilience, improves circulation, and supports recovery. Lymphatic drainage. Your lymphatic system depends on movement. Red light therapy. Supports recovery, skin, and cellular energy. This isn’t about doing everything. It’s about doing what works consistently. If you want to feel better, age better, and avoid burnout, start stacking these slowly. 💛 Save this and build your longevity habits one at a time. #antiaging #longevitytips #wellnesshabits #agingbackwards #healthyliving
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147
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7mo ago
lauren_pronger
Healthy habits I started at 30 that I still do at 48. Longevity isn’t built in a moment. It’s built in what you repeat for decades. This is the difference between chasing short-term results and actually supporting your body long-term. Strength training. One of the most important things you can do for metabolic health, bone density, and independence. Bonus: grip strength is directly tied to longevity. Savory, protein-first breakfast. Supports blood sugar, energy, and cravings throughout the day. Walking after meals. Think of it as your body’s glucose cleanup system. Even 10–15 minutes makes a difference. Morning sunlight. Regulates your circadian rhythm, hormones, and sleep quality. Breathwork and meditation. Your nervous system controls everything. This is how you train it. Pilates paired with strength. Strength builds; Pilates refines. Both matter. Legs up the wall. Simple, effective support for circulation and nervous system regulation. Fiber. Essential for gut health, hormones, and detox pathways. Morning gut support. Daily consistency over perfection. Grounding. Supports inflammation and nervous system balance. Castor oil packs. Helpful for liver and lymphatic support over time. Cold and heat exposure. Builds resilience, improves circulation, and supports recovery. Lymphatic drainage. Your lymphatic system depends on movement. Red light therapy. Supports recovery, skin, and cellular energy. This isn’t about doing everything. It’s about doing what works consistently. If you want to feel better, age better, and avoid burnout, start stacking these slowly. 💛 Save this and build your longevity habits one at a time. #antiaging #longevitytips #wellnesshabits #agingbackwards #healthyliving
Burnout isn’t just stress. It’s your body saying, “I’ve had enough.” I’ve been there… wired but tired, anxious yet exhausted, running on fumes. That was my wake-up call. I started small — breathwork first. Then meditation, strength training, daily sunlight, grounding, protein-forward breakfasts, nervous system regulation, thought discipline, restorative sleep, and mind-body balance. Each habit stacked on the last, creating my Superwell Stacks. I wasn’t chasing perfection, I was chasing proof. Data. Progress. Peace. And the more I aligned my lifestyle to support my biology, the more resilient I became. My labs changed. My energy returned. My sleep improved. My mood lifted. That’s when I realized I could either keep surviving… or I could live SUPERWELL. I wrote Superwell: Your Ultimate Blueprint to Wellness and Wellbeing as burnout insurance for every woman holding it all together. It’s your roadmap to reclaim energy, clarity, and health before burnout hits. 💪🏼Ready to have your own burnout insurance? ⬇️Comment SUPERWELL below and I’ll send you the blueprint. #burnoutprevention #burnout #recovery #wellness #healthyliving #wellnessbook #wellnesscoaching #habits #amroutine
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376
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12mo ago
lauren_pronger
Burnout isn’t just stress. It’s your body saying, “I’ve had enough.” I’ve been there… wired but tired, anxious yet exhausted, running on fumes. That was my wake-up call. I started small — breathwork first. Then meditation, strength training, daily sunlight, grounding, protein-forward breakfasts, nervous system regulation, thought discipline, restorative sleep, and mind-body balance. Each habit stacked on the last, creating my Superwell Stacks. I wasn’t chasing perfection, I was chasing proof. Data. Progress. Peace. And the more I aligned my lifestyle to support my biology, the more resilient I became. My labs changed. My energy returned. My sleep improved. My mood lifted. That’s when I realized I could either keep surviving… or I could live SUPERWELL. I wrote Superwell: Your Ultimate Blueprint to Wellness and Wellbeing as burnout insurance for every woman holding it all together. It’s your roadmap to reclaim energy, clarity, and health before burnout hits. 💪🏼Ready to have your own burnout insurance? ⬇️Comment SUPERWELL below and I’ll send you the blueprint. #burnoutprevention #burnout #recovery #wellness #healthyliving #wellnessbook #wellnesscoaching #habits #amroutine
If you want better sleep, you don’t start at bedtime. You start hours before. Sleep is not just about how long you’re in bed. It’s about how well your body is prepared to downshift. Most people are trying to fall asleep in a body that’s still in a stressed, stimulated, glucose-spiking state… and then wondering why they’re tossing and turning. Here’s what’s actually happening in a well-supported sleep routine: • Early dinner gives your body time to digest so it’s not working overtime while you’re trying to recover �• Post-meal movement helps regulate glucose, which directly impacts sleep quality and nighttime wakeups �• Light exposure at sunset helps signal your circadian rhythm that it’s time to wind down �• Removing blue light allows melatonin to naturally rise �• Nervous system regulation (like breathwork, acupressure, or legs up the wall) shifts you out of fight-or-flight and into rest-and-repair Then you layer in tools that support the system: - Acupressure mat to stimulate circulation and relaxation - Legs up the wall to support lymphatic flow and calm the nervous system�- Vagus nerve support through breathwork or calming essential oils to deepen parasympathetic activation - Castor oil packs to support detox pathways and reduce inflammation�- Red light therapy to support cellular repair and skin health This isn’t about doing everything.�It’s about creating a consistent signal to your body that it’s safe to rest. Because when your nervous system feels safe, your sleep becomes effortless. 🌙 Save this to come back to when you’re ready to build a nighttime routine that works with your body, not against it.
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7mo ago
lauren_pronger
If you want better sleep, you don’t start at bedtime. You start hours before. Sleep is not just about how long you’re in bed. It’s about how well your body is prepared to downshift. Most people are trying to fall asleep in a body that’s still in a stressed, stimulated, glucose-spiking state… and then wondering why they’re tossing and turning. Here’s what’s actually happening in a well-supported sleep routine: • Early dinner gives your body time to digest so it’s not working overtime while you’re trying to recover �• Post-meal movement helps regulate glucose, which directly impacts sleep quality and nighttime wakeups �• Light exposure at sunset helps signal your circadian rhythm that it’s time to wind down �• Removing blue light allows melatonin to naturally rise �• Nervous system regulation (like breathwork, acupressure, or legs up the wall) shifts you out of fight-or-flight and into rest-and-repair Then you layer in tools that support the system: - Acupressure mat to stimulate circulation and relaxation - Legs up the wall to support lymphatic flow and calm the nervous system�- Vagus nerve support through breathwork or calming essential oils to deepen parasympathetic activation - Castor oil packs to support detox pathways and reduce inflammation�- Red light therapy to support cellular repair and skin health This isn’t about doing everything.�It’s about creating a consistent signal to your body that it’s safe to rest. Because when your nervous system feels safe, your sleep becomes effortless. 🌙 Save this to come back to when you’re ready to build a nighttime routine that works with your body, not against it.
Legs and glutes, SUPERWELL style. No equipment, no gym, no excuses. Muscle in the lower body is not just about how you look. Your glutes are the largest and most powerful muscle group in the body. Strong glutes protect the spine, support the hips and knees, improve posture, regulate glucose, and are one of the most important foundations for longevity and injury prevention as we age. Complete 2 to 3 rounds. - Straight leg raises, 10 each side - Pulses x20 - Fire hydrants, 12 each side - Donkey kicks, 12 each side - Pulses x20 - Windshield wipers, 10 each side - Knee cross taps, 10 each side Slow and controlled. Lengthen through the leg. Every rep with intention. Save this and add it to your next training day.
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2mo ago
lauren_pronger
Legs and glutes, SUPERWELL style. No equipment, no gym, no excuses. Muscle in the lower body is not just about how you look. Your glutes are the largest and most powerful muscle group in the body. Strong glutes protect the spine, support the hips and knees, improve posture, regulate glucose, and are one of the most important foundations for longevity and injury prevention as we age. Complete 2 to 3 rounds. - Straight leg raises, 10 each side - Pulses x20 - Fire hydrants, 12 each side - Donkey kicks, 12 each side - Pulses x20 - Windshield wipers, 10 each side - Knee cross taps, 10 each side Slow and controlled. Lengthen through the leg. Every rep with intention. Save this and add it to your next training day.
What you do in the first 90 minutes of your day sets your energy, your cortisol, your blood sugar, and your mood for everything that follows. Here is my full stack. •Morning gut elixir before caffeine After 10 to 12 hours of overnight fasting, your gut lining is at its most receptive. What you put in first sets the tone for digestion, blood sugar, and energy for the entire day. I start with an alkalizing elixir built around gut repair, microbiome support, and cellular hydration. ACV, super greens, L-glutamine, creatine, aminos, Zen basil seeds, Himalayan sea salt. The goal is to prime the system before you stress it. •Morning light before morning screens Your cortisol awakening response peaks in the first 30 to 45 minutes after waking. Natural light exposure during that window anchors your entire circadian rhythm, which controls your energy, metabolism, mood, hormone production, and how well you sleep that night. Five minutes outside, no sunglasses. It is the highest-return thing you can do before 8 AM. •Movement as medicine, not obligation Consistent daily movement keeps the lymphatic system flowing, cortisol regulated, and endorphins circulating. It does not have to be intense. It has to happen. A heavy lift, a Pilates session, a walk. The body was designed to move in the morning and it performs differently when you honor that. •Protein and fiber before anything sweet Your first meal sets your blood sugar trajectory for the entire day. A protein-forward, fiber-rich breakfast keeps glucose stable, hunger hormones in check, and cravings quiet through the afternoon. Eggs, wild salmon, quality meat, colorful vegetables, healthy fats. The goal is nourishment that lasts, not a spike that crashes. •Matcha instead of coffee Matcha delivers clean, sustained energy through L-theanine, a compound that produces calm focus without triggering a cortisol spike. For women, especially in perimenopause, protecting adrenal health in the morning is not optional. What you use to wake up your body in the first hour matters more than most people realize. None of this requires more time. It requires more intention with the time you already have. That is the SUPERWELL blueprint.
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154
10
4mo ago
lauren_pronger
What you do in the first 90 minutes of your day sets your energy, your cortisol, your blood sugar, and your mood for everything that follows. Here is my full stack. •Morning gut elixir before caffeine After 10 to 12 hours of overnight fasting, your gut lining is at its most receptive. What you put in first sets the tone for digestion, blood sugar, and energy for the entire day. I start with an alkalizing elixir built around gut repair, microbiome support, and cellular hydration. ACV, super greens, L-glutamine, creatine, aminos, Zen basil seeds, Himalayan sea salt. The goal is to prime the system before you stress it. •Morning light before morning screens Your cortisol awakening response peaks in the first 30 to 45 minutes after waking. Natural light exposure during that window anchors your entire circadian rhythm, which controls your energy, metabolism, mood, hormone production, and how well you sleep that night. Five minutes outside, no sunglasses. It is the highest-return thing you can do before 8 AM. •Movement as medicine, not obligation Consistent daily movement keeps the lymphatic system flowing, cortisol regulated, and endorphins circulating. It does not have to be intense. It has to happen. A heavy lift, a Pilates session, a walk. The body was designed to move in the morning and it performs differently when you honor that. •Protein and fiber before anything sweet Your first meal sets your blood sugar trajectory for the entire day. A protein-forward, fiber-rich breakfast keeps glucose stable, hunger hormones in check, and cravings quiet through the afternoon. Eggs, wild salmon, quality meat, colorful vegetables, healthy fats. The goal is nourishment that lasts, not a spike that crashes. •Matcha instead of coffee Matcha delivers clean, sustained energy through L-theanine, a compound that produces calm focus without triggering a cortisol spike. For women, especially in perimenopause, protecting adrenal health in the morning is not optional. What you use to wake up your body in the first hour matters more than most people realize. None of this requires more time. It requires more intention with the time you already have. That is the SUPERWELL blueprint.
Your HRV is one of the most important numbers you are probably not paying attention to. HRV, or heart rate variability, measures the variation in time between each heartbeat. A higher HRV usually means your nervous system is balanced, recovered, and resilient. A lower HRV can signal stress and nervous system exhaustion long before your body makes it obvious. I track mine every morning on my Whoop and Oura. Not just to collect data, but to make decisions. HRV tells me how recovered I actually am, not how recovered I think I am. A lot of my evening routine is built around improving that number. Here’s what most people miss. HRV reflects how much time your body spends in a parasympathetic state, also known as rest and repair. The more time you spend stuck in fight or flight, the lower it tends to go. The more you train your nervous system to slow down and regulate, the higher it climbs. Your evening routine is not just about sleep. It is about nervous system resilience. A few things that have made the biggest difference for me: • Red bedside lighting at night to reduce blue light exposure • Technology off by 7 PM minimum • Breath work and meditation • Legs up the headboard • Vagus nerve oil every night behind the ears, along the jawline, and down the side of the neck The last one has become one of the most effective tools in my stack. The vagus nerve is directly connected to your parasympathetic nervous system, and scent is one of the strongest nervous system anchors we have. When you use the same calming scent consistently, your brain begins associating it with safety and wind-down. Over time, your body starts responding before you even finish applying it. That is the goal. Not just calming down when you are already overwhelmed, but training your body to shift into regulation on cue. Save this if you are building your own evening nervous system routine.
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206
8
5mo ago
lauren_pronger
Your HRV is one of the most important numbers you are probably not paying attention to. HRV, or heart rate variability, measures the variation in time between each heartbeat. A higher HRV usually means your nervous system is balanced, recovered, and resilient. A lower HRV can signal stress and nervous system exhaustion long before your body makes it obvious. I track mine every morning on my Whoop and Oura. Not just to collect data, but to make decisions. HRV tells me how recovered I actually am, not how recovered I think I am. A lot of my evening routine is built around improving that number. Here’s what most people miss. HRV reflects how much time your body spends in a parasympathetic state, also known as rest and repair. The more time you spend stuck in fight or flight, the lower it tends to go. The more you train your nervous system to slow down and regulate, the higher it climbs. Your evening routine is not just about sleep. It is about nervous system resilience. A few things that have made the biggest difference for me: • Red bedside lighting at night to reduce blue light exposure • Technology off by 7 PM minimum • Breath work and meditation • Legs up the headboard • Vagus nerve oil every night behind the ears, along the jawline, and down the side of the neck The last one has become one of the most effective tools in my stack. The vagus nerve is directly connected to your parasympathetic nervous system, and scent is one of the strongest nervous system anchors we have. When you use the same calming scent consistently, your brain begins associating it with safety and wind-down. Over time, your body starts responding before you even finish applying it. That is the goal. Not just calming down when you are already overwhelmed, but training your body to shift into regulation on cue. Save this if you are building your own evening nervous system routine.
Strength training isn’t just about how you look. It’s about how long and how well you live. For years, so many women were taught to chase sweat, burn calories, and stay small. But that approach doesn’t build a body that can support you long term. Muscle is your metabolic currency. It supports blood sugar balance, hormone health, bone density, and how efficiently your body functions at rest. The more muscle you have, the better your body can regulate, recover, and age. And one of the most overlooked markers of all of this? Grip strength. Grip strength is one of the strongest predictors of longevity. Not aesthetics. Not weight. Strength. Because it reflects full-body integrity. Your nervous system, your muscle mass, your stability, your ability to support yourself. It’s not just about holding a weight. It’s about being able to carry, stabilize, and catch yourself as you age. This is why I train the way I do: • Heavy lifts to build and preserve muscle • Farmer carries to directly improve grip strength • Planks and Pilates to strengthen wrists and stabilizers • Time under tension to build true functional strength You can have muscle… and still lack strength where it matters if you’re not training intentionally. We’re not just working out for today’s body. We’re building a body that can support us for decades. Strong isn’t just aesthetic. It’s protective. It’s preventative. It’s foundational to living well. 💪🏼 Save this as a reminder: your training should support your longevity, not just your appearance.
12.5K
269
9
7mo ago
lauren_pronger
Strength training isn’t just about how you look. It’s about how long and how well you live. For years, so many women were taught to chase sweat, burn calories, and stay small. But that approach doesn’t build a body that can support you long term. Muscle is your metabolic currency. It supports blood sugar balance, hormone health, bone density, and how efficiently your body functions at rest. The more muscle you have, the better your body can regulate, recover, and age. And one of the most overlooked markers of all of this? Grip strength. Grip strength is one of the strongest predictors of longevity. Not aesthetics. Not weight. Strength. Because it reflects full-body integrity. Your nervous system, your muscle mass, your stability, your ability to support yourself. It’s not just about holding a weight. It’s about being able to carry, stabilize, and catch yourself as you age. This is why I train the way I do: • Heavy lifts to build and preserve muscle • Farmer carries to directly improve grip strength • Planks and Pilates to strengthen wrists and stabilizers • Time under tension to build true functional strength You can have muscle… and still lack strength where it matters if you’re not training intentionally. We’re not just working out for today’s body. We’re building a body that can support us for decades. Strong isn’t just aesthetic. It’s protective. It’s preventative. It’s foundational to living well. 💪🏼 Save this as a reminder: your training should support your longevity, not just your appearance.
SUPERWELL Living isn’t just about what you put inside your body. It’s also about how you care for yourself on the outside. The small choices we make consistently add up, especially when it comes to protecting and supporting our skin. I love coming home from vacation with that bronzed glow, but I don’t always have the time, nor do I want to spend hours in the sun accumulating unnecessary UV exposure and damage just to get it. That’s why I use Sea Foam Mousse by South Seas. It’s whipped, weightless, and gives you a guide as you blend, so there’s no guessing. It smells like tropical summertime, dries without that sticky feeling, and within a few hours develops into such a natural, beautiful glow. For me, it’s one of those simple SUPERWELL swaps: the result I love, without compromising how I want to care for my skin long-term. No complicated routine or extra time carved out. Ready to get your SUPERWELL glow on? Use code SSWELCOME for free shipping on your first order. #paidpartnership #ad @southseasofficial
12.5K
88
20
2mo ago
lauren_pronger
SUPERWELL Living isn’t just about what you put inside your body. It’s also about how you care for yourself on the outside. The small choices we make consistently add up, especially when it comes to protecting and supporting our skin. I love coming home from vacation with that bronzed glow, but I don’t always have the time, nor do I want to spend hours in the sun accumulating unnecessary UV exposure and damage just to get it. That’s why I use Sea Foam Mousse by South Seas. It’s whipped, weightless, and gives you a guide as you blend, so there’s no guessing. It smells like tropical summertime, dries without that sticky feeling, and within a few hours develops into such a natural, beautiful glow. For me, it’s one of those simple SUPERWELL swaps: the result I love, without compromising how I want to care for my skin long-term. No complicated routine or extra time carved out. Ready to get your SUPERWELL glow on? Use code SSWELCOME for free shipping on your first order. #paidpartnership #ad @southseasofficial

Lauren Pronger | SUPERWELL (@lauren_pronger) Instagram Stats & Analytics

Lauren Pronger | SUPERWELL (@lauren_pronger) has 49.1K Instagram followers with a 1.49% engagement rate over the past 12 months. Across 207 posts, Lauren Pronger | SUPERWELL received 36.0K total likes and 2.32M impressions, averaging 174 likes per post. This page tracks Lauren Pronger | SUPERWELL's performance metrics, top content, and engagement trends — updated daily. To benchmark @lauren_pronger against other accounts, use Socialpruf's Instagram competitor analysis tool.

Lauren Pronger | SUPERWELL (@lauren_pronger) Instagram Analytics FAQ

How many Instagram followers does Lauren Pronger | SUPERWELL have?+
Lauren Pronger | SUPERWELL (@lauren_pronger) has 49.1K Instagram followers as of November 2026.
What is Lauren Pronger | SUPERWELL's Instagram engagement rate?+
Lauren Pronger | SUPERWELL's Instagram engagement rate is 1.49% over the last 12 months, based on 207 posts.
How many likes does Lauren Pronger | SUPERWELL get on Instagram?+
Lauren Pronger | SUPERWELL received 36.0K total likes across 207 posts in the last 12 months, averaging 174 likes per post.
How many Instagram impressions does Lauren Pronger | SUPERWELL get?+
Lauren Pronger | SUPERWELL's Instagram content generated 2.32M total impressions over the last 12 months.
Can I compare Lauren Pronger | SUPERWELL with other Instagram accounts?+
Yes. Add @lauren_pronger to a competitor set with Socialpruf's Instagram competitor analysis tool and benchmark it side by side with any other public accounts on views, engagement rate and follower growth, with history back to each account's first post.