Decembers 2024 Newsletter

Fasting for Women and Why it’s controversial Of all the subjects I discuss, fasting is by far one of the most divisive. Yet it’s also one I feel strongly about—because the evidence is clear, and I want to help women avoid the many traps it sets. Whilst some women report feeling well when fasting, the longer-term research paints a very different picture. Why is that? Women Are Not Small Men For far too long, women have been following health and fitness advice based on male physiology. Whether it’s training, weight management, or even medical treatment, most of the recommendations stem from studies carried out on men. Fasting is no exception. Some studies suggest benefits for active men , yet the data shows fasting often has the reverse effect for active women . Research is conclusive: there are sex- specific differences in energy metabolism and metabolic balance. Women, compared with men, are more efficient at conserving fat and protein (for fuel, rather than to protect lean tissue) during times of food shortage or prolonged exertion. ( A quick note : I’m talking here about active women—those who exercise with purpose. In sedentary populations, fasting may offer some benefits. But for active women, it tends to cause more harm than good.) The Role of the Hypothalamus So why does fasting affect women more negatively than men? Neuropeptides play a crucial role in reproductive health , hormone regulation , blood sugar control, appetite , and body composition . Here’s the key point —those that stimulate appetite, such as Neuropeptide Y, are naturally lower in women at rest and in non-stressful situations, but they rise more sharply in response to food restriction than they do in men. When the brain senses a drop in nutrients—especially carbohydrates—neuropeptide production shifts, driving the body to conserve energy more aggressively. Add the stress of exercise, and further hormonal changes occur. In the short term, women experience a stronger physiological drive to eat. Over time, if energy needs remain unmet, thyroid function can decline, menstrual cycles may become irregular, and increases in body fat are often observed. Sound familiar? This is why women who fast alongside male partners or friends often feel disheartened: he gets leaner, trains well, and feels mentally sharp—while she gains weight, feels anxious, and struggles with energy and performance.

Semaglutide GLP-1 Medication and Perimenopause: What You Need to Know Why GLP-1 Medication Can Help During perimenopause, many women notice changes in weight, appetite, and how their body manages energy. Shifts in oestrogen and progesterone can make it easier to gain fat—particularly around the middle—and harder to keep blood sugar balanced. This is where GLP-1 medications (semaglutides) can be helpful. They work by: ● Slowing down digestion , which helps you feel full for longer. ● Supporting steadier blood sugar levels. ● Reducing appetite and cravings, making it easier to manage portion sizes. In perimenopause, when hormones naturally make weight regulation more difficult, GLP-1s can offer extra support. They are however controversial for good reason. We have discussed the pro’s and con’s of Semaglutides in previous blogs, so refer back to make sure you are informed of the potentially serious side effects. How Nutrition Can Support You on Semaglutides Medication works best when paired with nourishing food and lifestyle choices. Here are some simple, supportive tips: 1. Prioritise protein ● Helps maintain muscle (important as muscle naturally declines in midlife). ● Keeps you fuller for longer. ● Supports hormone production. 2. Focus on fibre ● Supports digestion and gut health. ● Keeps blood sugar steadier. ● Fills you up with fewer calories. 3. Stay hydrated ● Semaglutides can sometimes reduce your thirst —so be mindful of fluids. ● Aim for regular sips of water or herbal teas across the day. 4. Smaller, balanced meals ● Because food moves more slowly through the gut on Semaglutides, large heavy meals may feel uncomfortable. ● Choose smaller portions with a balance of protein, fibre, and healthy fats . The Takeaway Semaglutide medication can be a helpful tool during perimenopause, but it’s not a magic fix on its own. Pairing it with a balanced diet —rich in protein, fibre, and whole foods— helps you feel your best, supports long-term health , and makes the medication more effective. Regaining the weight you lost when you come off Semaglutides is very common. My biggest tip is to use the time you are on them to really look at why you were gaining weight in the first place and create a sustainable way of eating to stop that weight coming back on. If you are considering taking medication such as Ozempic, Mounjaro or Wegovy , or perhaps you are already on one, contact me to get nutritional support to minimise side effects and make sure that weight stays off for good!

As the days shorten and temperatures drop , it’s very common to notice a stronger appetite and more cravings for hearty, comforting foods . This isn’t just in your head — there are real biological and psychological reasons behind it.

Magnesium is a go-to trendy supplement at the moment, but why is that and should you be including more in your diet?

Did you see this Panorama programme? Chances are, even if you haven't watched it yet, you have heard about it. As soon as it came out I had clients asking me what I thought and saying it had frightened them. So, for what it's worth, here is my opinion on it... The menopause industry (and the health industry in general) is booming and there are so many new products, "influencers" and celebrities making promises that are just not backed by any decent research. It's massively confusing and my clients often say they are totally bamboozled, not knowing where to start. There is still such a stigma regarding HRT (a hangover from the infamous Women's Health Initiative study), that women often seek out a "natural" solution before heading down the path of hormone therapy, and an industry has been built capitalising on this. My advice would be that anyone offering you a wonder drug or quick fix, should be treated with the utmost caution! You won't be surprised when I say that I believe that diet and lifestyle modifications can make a massive difference to your menopause experience. I see it all the time with my clients, who regain their energy and feel more like themselves by making changes. Yes, I do recommend supplements to clients, but there is no one-size fits all and they should be used with caution. I always cross check any interactions with any medications and health conditions, because they can have a powerful effect. As to the programme's negative views on Dr Newson, I cannot talk about HRT levels as that is outside my scope of practice but I would suggest that she has done more to positively promote women's health than many others. The industry is thriving in part because the NHS is failing to help and voices, especially qualified medical ones like Dr Newson, are helping drive much needed change.

I love the summer holidays, but the chance to break free from the normal routine of frantic dashes between the school gates and work brings with it lots of challenges. Many of my clients go into a bit of a panic as their big summer holiday approaches, rather like they do at Christmas. When it comes to healthy eating, the strategies for coping with both – and for that I mean not undoing all your previous good work – are very similar. The key is to have a plan and to be really clear on what matters to you most. Here’s my take on how to survive the summer without putting on a pound.

Most people get – on a conceptual level at least – that they should probably eat a bit better than they do, they should probably move more and take the time for more self care in order to live a long and happy life. ‘Life’ seems to get in the way of achieving that. Many of us are juggling jobs and the complexities of modern relationships, leaving little time to dedicate to the business of ‘being healthy’. Convenience often wins. It’s not that that’s wrong per se, but here’s the thing: all the time we are not eating or moving or living as well as we know to do, we are silently getting sicker. That may actually be going-to-hospital sick or it may just mean having health niggles that bother us greatly but that we have learned to cope with. I’m talking here about things like IBS or other tummy troubles, PMT, arthritis, stress or anxiety, haywire hormones, or possibly weight that has crept on over the years and you can’t seem to shift it, no matter what you try. What I want to share with you today is that the food you eat matters more than you can possibly imagine. And that, in many cases, simply by making changes to your diet, the symptoms of some of these conditions can be improved so markedly that there is a really profound shift in how you experience life. 

I hear this often from both clients and friends alike. They start a new diet and it's their partners who lose weight, whilst theirs doesn't shift.

The sun is out and it’s feeling more and more like spring but this brings problems for many of us hayfever sufferers. The number of us struggling with hayfever is rising and it can be hugely debilitating. Nutrition can play an important role as a preventative measure, as well as helping dampen down symptoms.  What is Histamine? Histamine is a chemical produced by mast cells in our body as part of our immune response. It can also occur in everyday foods such as cheese, wine and fermented foods, and some foods can encourage our body to produce more histamine.