the-oxford-clinic-for-nutritioncf2b727d

Medical Gaslighting: Why Women’s Pain and Symptoms Are Often Dismissed - And What Needs to Change

Thu, 02 Apr 2026 23:00:01 GMT

Medical Gaslighting: Why Women’s Pain and Symptoms Are Often Dismissed - And What Needs to Change

Across the UK and beyond, many women report feeling ignored, dismissed or not believed by medical professionals when they seek help for symptoms - from pelvic pain and heavy periods to chronic conditions like endometriosis.

This experience isn’t just anecdotal; research shows systemic patterns that reflect gender bias in healthcare , with serious consequences for diagnosis, treatment and overall health outcomes.

What is medical gaslighting?

“Medical gaslighting” is a term used to describe experiences where patients feel their symptoms are minimised, dismissed as psychological, or normalised rather than investigated seriously. For many women this takes the form of being told their pain is “normal” for their age or sex, or that their symptoms are “in their head.”

A recent UK survey found that:

50% of women felt dismissed or ignored because of their sex in the NHS.
64% reported being told their pain or symptoms were “normal” or “in their head.”
68% believed women’s health concerns are not taken seriously.

These experiences can erode trust, delay diagnoses and leave people suffering unnecessarily.

Women’s pain is often underestimated or undertreated

Numerous studies show that women’s pain is taken less seriously than men’s, even when reporting the same symptoms:

�� Pain assessment and treatment disparities

Research indicates that women are less likely to receive pain relief prescriptions than men, even when presenting with similar levels of pain. Women’s pain scores are recorded less often and they may spend longer waiting in emergency departments without adequate analgesia.
In surveys analysing experiences of pain in the UK, less than half (47%) of women received a diagnosis for pain within 11 months , compared to 66% of men .
A substantial proportion of women feel their pain isn’t taken seriously because of their gender, and many report being uncomfortable discussing their symptoms with healthcare professionals for fear of being judged as “moaning.”

This “gender pain gap” reflects not just individual clinician attitudes, but systemic bias in how women’s pain is understood, assessed and acted on.

Women have historically been under‑represented in research

Another key driver of bias in diagnosis and treatment is that women have not always been included equitably in medical research :

Analysis of UK clinical trials found far more male‑only studies than female‑only ones — and very few studies specifically include pregnant or breastfeeding women.
Historically, clinical medicine often used male biology as the “default.” Effective interventions and diagnostic criteria were developed based on male‑dominant samples, with female‑specific needs overlooked or considered exceptions rather than norms.

This means that many standard treatments, diagnostic tools and clinical guidelines may not work as well for women, or may not adequately address sex‑specific differences in disease expression and response to treatment.

Diagnosis delays and misdiagnoses

Gender bias in healthcare doesn’t just affect treatment - it also affects how quickly conditions are recognised and diagnosed :

Women are more likely than men to experience longer waits for diagnoses even for the same symptoms or pain types.
Many conditions that disproportionately affect women, such as endometriosis, fibroids or auto‑immune disorders, can take years or even a decade to be accurately diagnosed due to dismissal of early symptoms.
Studies suggest women are more likely to be misdiagnosed or given mental health labels rather than investigations for biological causes when presenting with the same symptoms as men.

These delays can worsen health outcomes, reduce quality of life, and lead to unnecessary suffering .

Why this matters - beyond statistics

When women repeatedly hear messages like “your pain is normal” or “you’re just emotional,” it can lead to:

Reluctance to seek help in the future
Delay in crucial diagnoses or referrals
Mismanagement of chronic conditions
Trust breakdown between patients and healthcare professionals

Addressing these experiences isn’t just about better communication - it’s about better clinical outcomes and safer, fairer healthcare .

What needs to change

To ensure women’s health concerns are taken seriously and addressed effectively, we need to see change at multiple levels:

�� Training and bias awareness
Healthcare professionals need comprehensive education on gender bias , including how to assess and interpret pain and symptoms without assumptions based on gender.
�� Improved research representation
Medical research must continue to broaden representation, ensuring women — including pregnant and breastfeeding women — are included in trials, and data is analysed by sex to understand differences in disease patterns and responses to treatment.
�� Monitoring outcomes
Healthcare systems should collect and monitor data on diagnosis times, treatment quality and patient experiences by gender to identify disparities and track progress.
��️ Supporting patient voices
Women should feel empowered to advocate for their health , ask questions, and insist on appropriate investigations — and healthcare professionals should be ready to listen and act.

Final thought

If you’ve ever felt dismissed, ignored, or not believed by a doctor or nurse when reporting symptoms, you are not alone - and your experience reflects broader systemic issues, not weakness or exaggeration.

Women’s health deserves equal attention, research, and respect so that every person can receive the diagnosis and care they need - without bias or dismissal.

How Nutrition Can Support Endometriosis Management

Fri, 27 Mar 2026 00:00:02 GMT

How Nutrition Can Support Endometriosis Management

Living with Endometriosis can be challenging, with symptoms like pelvic pain, heavy periods, bloating and fatigue affecting daily life. While there is no cure, evidence shows that nutrition can play a supportive role in managing symptoms and improving overall wellbeing .

March, as Endometriosis Awareness Month , is a perfect time to explore how dietary changes can complement medical and physiotherapy treatments.

How nutrition affects endometriosis

Endometriosis is an inflammatory condition , meaning that foods and nutrients that influence inflammation, hormone balance, and digestive health may impact symptom severity.

Research suggests that diets high in processed foods, trans fats, and red meat may be associated with worsening inflammation , while diets rich in antioxidants, omega-3 fatty acids, fibre, and vitamins can help support overall pelvic and hormonal health .

Key nutrients and foods that may help

1. Anti-inflammatory foods

Omega-3 fatty acids found in oily fish like salmon, sardines and mackerel
Olive oil and avocado
Nuts and seeds such as walnuts, flaxseeds and chia seeds
Colourful fruits and vegetables , rich in antioxidants

These foods may help reduce inflammation and support immune function.

2. Fibre-rich foods

Whole grains, lentils, beans, fruits, and vegetables
Fibre supports healthy digestion and hormone metabolism , which may help with symptoms like bloating and digestive discomfort.

3. Vitamins and minerals

Vitamin D : Found in fortified foods, eggs, oily fish and through safe sun exposure, vitamin D is thought to support immune function.
Magnesium : Present in spinach, almonds, pumpkin seeds; can help with muscle relaxation and reduce cramps.
Iron : Particularly important if heavy periods are causing low iron levels; sources include lean meats, beans, lentils, and leafy greens.

4. Limit inflammatory foods

Highly processed foods, sugary snacks and drinks
Trans fats and fried foods

Reducing these foods may help decrease overall inflammation and support symptom management.

Nutrition as part of a holistic approach

While nutrition alone cannot cure endometriosis, it can:

Reduce inflammation
Support energy levels and reduce fatigue
Improve digestive comfort
Complement medical treatments and pelvic health therapy

Working with a nutritionist experienced in endometriosis can help tailor a diet to your symptoms, lifestyle, and nutrient needs.

Take action today

If you’re living with endometriosis:

✔ Start tracking how different foods affect your symptoms

✔ Include more anti-inflammatory foods and fibre in your meals
✔ Reduce processed and high-sugar foods gradually
✔ Speak with a registered nutritionist for personalised guidance

Making small, sustainable changes can help improve your wellbeing and support symptom management .

Nutrition is just one piece of the puzzle, but it can make a meaningful difference alongside medical care, physiotherapy and lifestyle strategies.

Give me a call or drop me a message today to discuss how I can help support you on your journey to better health.

Living With Endometriosis - Treatment, Support and When to Seek Help

Fri, 20 Mar 2026 00:00:03 GMT

Living With Endometriosis – Treatment, Support and When to Seek Help

Living with chronic pelvic pain can be incredibly challenging, especially when symptoms are dismissed or misunderstood.

Endometriosis affects around 1 in 10 women , yet many people wait years for a diagnosis and the right support.

While there is currently no cure, many people find significant relief through the right combination of treatments and professional support.

What is endometriosis?

Endometriosis can affect more than just physical health. Without appropriate care, symptoms may:

Worsen over time
Lead to scar tissue and adhesions
Affect fertility
Impact mental wellbeing
Interfere with work, exercise and relationships

Earlier diagnosis allows people to access treatment options sooner and develop effective symptom management strategies.

Treatment and management options

Treatment for endometriosis is highly individual and often involves a multidisciplinary approach .

Management options may include:

Hormonal treatments
Pain management strategies
Pelvic health physiotherapy
Surgical treatment in some cases
Lifestyle and supportive therapies such as Nutrition

Many people benefit from combining medical care with pelvic health physiotherapy , which can help address pelvic floor tension, movement limitations and pain patterns.

How pelvic health support can help

Pelvic health professionals can support people living with endometriosis by helping to:

Reduce pelvic pain and muscle tension
Improve pelvic floor function
Support movement and exercise
Address bladder, bowel or sexual pain symptoms
Develop strategies for managing flare-ups

Support is tailored to the individual and aims to improve comfort, confidence and quality of life .

Take the next step

If pelvic pain or period symptoms are affecting your daily life, you don’t have to manage them alone.

Consider:

✔ speaking to your GP about ongoing symptoms
✔ tracking your symptoms with a cycle diary
✔ seeking specialist pelvic health support
✔ booking an appointment if pain is affecting your quality of life

Severe period pain is not something you should have to simply live with .

What Is Endometriosis? Symptoms and Diagnosis in the UK

Fri, 13 Mar 2026 00:00:01 GMT

What Is Endometriosis? Symptoms and Diagnosis in the UK

March is Endometriosis Awareness Month , a time dedicated to raising awareness of a condition that affects millions of people yet is often misunderstood.

Endometriosis affects around 1 in 10 women , with an estimated 1.5 million people living with the condition in the UK . Despite being so common, many individuals experience symptoms for years before receiving a diagnosis.

Understanding the symptoms and when to seek help is an important first step.

What is endometriosis?

Endometriosis occurs when tissue similar to the lining of the womb grows outside the uterus. This tissue can often be found on the:

Ovaries
Fallopian tubes
Pelvic lining
Bowel
Bladder

Like the womb lining, this tissue responds to hormonal changes during the menstrual cycle. However, because it cannot leave the body during a period, it can cause inflammation, pain and the formation of scar tissue .

According to Endometriosis UK, the condition can vary significantly between individuals, with some people experiencing mild symptoms while others live with severe pain.

Common symptoms of endometriosis

Symptoms can develop during adolescence or early adulthood and may include:

Severe period pain
Chronic pelvic pain
Pain during or after sex
Pain when opening the bowels or passing urine
Heavy menstrual bleeding
Fatigue and bloating
Difficulty conceiving

Symptoms are not always the same for everyone, and the severity of pain does not always reflect the amount of endometriosis present .

How long does diagnosis take in the UK?

One of the biggest challenges people face is the delay in diagnosis .

Research shows that the average time to diagnosis in the UK is around 9 years and 4 months from the first GP appointment . This delay can occur because:

Painful periods are often normalised
Symptoms overlap with other gut-related conditions and are dismissed as IBS
Awareness of the condition can still be limited

If period pain or pelvic symptoms are affecting your daily life, it is important to speak to a healthcare professional.

When to seek support

You should consider seeking medical advice if:

Period pain stops you from going to work or school
Painkillers do not relieve symptoms
You experience pelvic pain outside of your period
Sex is painful
Your symptoms affect your quality of life

Early support can help you explore treatment options and develop strategies to manage symptoms.

As part of Endometriosis Awareness month, I will be discussing this misunderstood condition, how it can affect women’s health and how nutrition can help. Watch out for my blogs for more info incoming!

Protein Powders

Mon, 02 Mar 2026 10:00:05 GMT

Protein Powders: When They’re Useful and How to Choose Wisely

Protein powders get a lot of attention — some of it helpful, much of it confusing. For women who strength train, protein is essential, but not everyone needs a supplement. And when you do choose one, quality matters more than marketing hype.

Why Protein Matters for Strength Training

Protein is the building block of muscle. When you lift weights, you create small amounts of muscle damage that your body repairs and strengthens. Without adequate protein, that repair process is less efficient, and gains in strength and lean mass can stall.

For most women, hitting protein targets from whole foods is entirely possible. Lean meats, fish, eggs, dairy, legumes, and nuts can easily supply the daily requirement — but that doesn’t mean protein powders don’t have a place.

When Protein Powders Can Be Useful

Protein powders can be convenient for:

Busy schedules : When preparing whole-food meals isn’t possible
Post-workout recovery : Quickly digestible protein can be helpful after intense sessions
Meeting daily protein goals : Especially for women who train heavily or are increasing strength and muscle mass

Think of a powder as a tool — not a replacement for real food.

The Problem with Many Protein Powders

Not all powders are created equal. Many popular brands are packed with ingredients that aren’t necessary and may even be undesirable:

Added sugars or artificial sweeteners
Thickeners, gums, and stabilisers that can upset digestion
Flavours, colours, and fillers with little nutritional benefit

While these additives aren’t inherently dangerous for everyone, they can make a product less clean, harder to digest, or overly processed.

What to Look for in a High-Quality Protein Powder

If you decide a protein powder is right for you, focus on quality over marketing claims. Here’s what to check:

Protein content per serving – Aim for at least 20 grams if using for post-workout or meal replacement purposes.
Minimal additives – Fewer fillers, gums, and artificial ingredients are generally better.
Type of protein – Whey isolate, milk protein, or plant-based blends can all work; choose what agrees with your digestion and aligns with your dietary preferences.
Third-party testing or certifications – Look for products tested for purity and absence of contaminants.

Bottom Line

Protein powders can be a helpful addition for women who strength train, particularly when convenience or increased protein needs make whole foods alone tricky. But they aren’t magic — and the majority of their benefit comes from the protein itself, not marketing claims.

Choosing a clean, well-formulated product ensures you get the support you need for muscle repair, strength gains, and long-term health — without unnecessary extras.

Protein powders are a tool in your toolbox. When used wisely, they make hitting your goals easier and more sustainable, leaving the hard work in the gym to do what it does best: build strength.

Want to find out how to support your training better with nutrition? Contact me for a personalised plan.

Supporting Women’s Strength Training with Nutrition

Mon, 23 Feb 2026 10:00:33 GMT

Supporting Women’s Strength Training with Nutrition: What Makes the Difference

Strength training is a powerful stimulus. Nutrition is what allows the body to respond to it.

For many women, particularly during midlife, training consistency is high while nutritional support quietly erodes. Meals get smaller. Carbohydrates are trimmed “just in case.” Protein becomes something to squeeze in rather than plan for. Progress slows, recovery feels harder, and training begins to feel disproportionately taxing.

This isn’t a failure of training. It’s a mismatch between demand and supply.

Training Is the Signal. Food Is the Response.

Resistance training provides the stimulus for adaptation — stronger muscles, denser bones, improved connective tissue and neuromuscular function. Nutrition determines whether that signal is amplified or blunted.

Women can tolerate and often thrive on relatively high training volumes, but that capacity depends on adequate energy availability. When total intake falls too low, the body becomes conservative: muscle protein synthesis is suppressed, recovery slows, and strength gains become difficult to realise, regardless of programme quality.

This is particularly relevant for women who are active, time-pressed, or managing body composition goals alongside performance.

Protein: Necessary, but Not Sufficient

Protein is rightly emphasised in strength training conversations, and women do benefit from consistent, well-distributed protein intake across the day. I nearly always find that my female clients are not eating sufficient. Adequate protein supports muscle repair, adaptation, and maintenance of lean mass — all increasingly important as oestrogen declines.

However, protein does not work in isolation.

Without sufficient overall energy — and without carbohydrates in particular — the body struggles to use protein efficiently. In under-fuelled states, protein is more likely to be oxidised for energy rather than used for repair and adaptation. The result is a diet that looks “high-protein” on paper but delivers poor training returns.

Carbohydrates: Often the Missing Piece

Carbohydrates remain one of the most misunderstood elements of women’s nutrition, especially during perimenopause.

They support training intensity, replenish muscle glycogen, and reduce physiological stress during and after sessions. Adequate carbohydrate availability also supports thyroid function, nervous system regulation, and recovery — all of which influence how strong, resilient, and motivated training feels.

When carbohydrates are chronically low, women often report:

Heavier-feeling sessions
Reduced power output
Poorer recovery between sessions
Increased soreness or niggling injuries

These are not signs of ageing. They are signs of insufficient fuel.

Energy Availability Matters More Than Perfection

Midlife nutrition is often framed around restriction: eating less, avoiding certain foods, or “being careful.” For women who strength train, this mindset frequently works against long-term goals.

Low energy availability doesn’t always present as dramatic weight loss or missed periods. It can show up as stalled progress, disrupted sleep, low mood, or an increasing sense that training takes more than it gives back.

Supporting strength training means ensuring that intake matches output — not every day perfectly, but consistently enough that the body feels safe to adapt.

Timing, Consistency, and Practicality

Nutrition doesn’t need to be complex to be effective.

Regular meals containing protein, carbohydrates, and fats; sufficient intake around training sessions; and a general avoidance of long, under-fuelled gaps during the day often make a meaningful difference.

This is particularly important for women training early in the morning or fitting sessions around work and caregiving. Training in a fasted or semi-fuelled state may feel manageable short-term, but it rarely supports optimal performance or adaptation over time.

Nutrition as Part of the Training Plan

Strength training does not exist in isolation from nutrition — it is part of the same system.

For women, especially during perimenopause, progress is less about finding the “perfect” diet and more about creating nutritional conditions that allow strength, power, and recovery to express themselves.

Food is not something to control strength training.

It is what enables it.

When nutrition supports the work being done in the gym, training becomes more productive, more sustainable, and far more rewarding — not just now, but for the long term.

Want to maximise your strength gains? Contact me for a personalised nutrition plan to support your training.

Strength Training in Perimenopause

Mon, 16 Feb 2026 10:00:17 GMT

Strength Training in Perimenopause: What Actually Matters (and What Doesn’t)

Its no secret that I LOVE strength training, both personally and for my clients. It is important for all women, at all life stages but especially during perimenopause when we start losing our muscle mass which leads to all sorts of metabolic and structural issues down the line.

However, perimenopause has a way of making women question things that used to feel straightforward—training included. Lifts that once felt solid may feel heavier. Recovery can feel less predictable. Power might come and go. And if you’ve spent any time online, you’ve probably been told this is because your hormones are “broken” and your training needs to be completely overhauled.

That narrative is incomplete at best—and actively unhelpful at worst.

Strength training remains one of the most powerful tools we have during perimenopause, but the how matters more than ever. Not because women suddenly become fragile, but because physiology, recovery, and context deserve a smarter approach than rigid rules or fear-based prescriptions.

Women Don’t Train Like Small Men—and Never Have

Women have always responded differently to resistance training than men. On average, we’re more resistant to fatigue, recover more quickly between sets, and can often tolerate higher total training volumes. That’s not a flaw—it’s a benefit!

At the same time, increases in muscle size can come more slowly. Differences in muscle fiber behavior and anabolic signaling play a role, and inadequate fueling only magnifies that effect. When calories, protein, or carbohydrates are too low - something I often see with my clients - strength gains stall and recovery suffers, regardless of how “perfect” the program looks on paper.

None of this is new. What is new is how these realities intersect with hormonal change.

Hormones Matter—Just Not the Way Social Media Suggests

Oestrogen plays an important role in muscle repair, connective tissue health, and neuromuscular coordination. This helps explain why many women feel more powerful or coordinated at certain times, and why the gradual decline of oestrogen during perimenopause often coincides with drops in power output and a rise in tendon or soft tissue complaints.

But here’s the part that gets lost online: responses are highly individual.

Some women feel dramatic shifts. Others notice very little. And most experience fluctuations that don’t follow a neat calendar pattern. That’s why the old approach—prescribing training intensity strictly based on cycle phase—has fallen out of favor.

Current best practice isn’t about training “by the calendar.” It’s about autoregulation: using real-time feedback from performance, recovery, sleep, soreness, and symptoms to decide when to push and when to back off. Fixed hormonal rules aren’t supported by the evidence—and they don’t reflect how women actually experience training during perimenopause.

Why Strength Training Becomes Even More Important

As oestrogen declines, resistance training isn’t something to soften or replace—it’s something to prioritize .

Heavy loading helps preserve muscle quality and bone density. Explosive and high-velocity work supports power, coordination, and fall prevention. When intelligently progressed and adequately fueled, these training qualities are protective, not risky.

Avoiding load out of fear doesn’t prevent injury—it accelerates deconditioning.

The goal isn’t to train like you’re 25 forever. It’s to train in a way that supports strength, resilience, and independence for decades to come.

The Real Goal: Strategic, Not Dogmatic, Programming

The best strength plan for women—especially during perimenopause—isn’t about locking into one rep range, one method, or one hormonal theory.

It’s about:

Managing load and volume over time
Respecting recovery without under-challenging capacity
Fueling training appropriately
Adjusting based on feedback, not guilt or rigid rules

Strength training during perimenopause isn’t about fighting your body. It’s about working with it—strategically, intelligently, and with a long view toward health and performance.

Coming up in next week's blog - how nutrition can support your strength training goals and help you maximise your gains.

Learning to Squat Heavy

Mon, 09 Feb 2026 10:00:13 GMT

Learning to Squat Heavy: Why I’m Working with a PT and Why Muscle Mass Matters

I’ve been strength training for awhile now, but recently I decided to take a big step: learning to squat heavy with proper technique, under the guidance of my personal trainer.

Why? Because squats are one of the most effective movements for building lower-body strength, improving functional fitness, and supporting long-term health—but only if you can perform them safely and progressively. Lifting heavy isn’t about ego. It’s about building the muscle and strength that will serve me for years to come.

Why I’m Getting Professional Guidance

Squatting correctly under heavier loads requires precision. Technique, joint positioning, core stability, and breathing all matter. Even experienced lifters can develop compensations that limit progress or risk injury.

Working with a PT means I have someone observing, correcting, and programming my lifts in a way that’s challenging but safe. It also helps me progress steadily — increasing weight when my body is ready, rather than guessing and risking burnout or injury.

Learning to lift heavy is as much about confidence and understanding your body as it is about strength. Knowing that I can safely move more weight encourages me to push myself in a structured, sustainable way.

Muscle Mass: Why It Matters, Especially for Women

Strength training isn’t just about what you can lift in the gym. Muscle mass plays a crucial role in metabolism. The more lean muscle we have, the more calories our bodies burn at rest — and the better our bodies can manage blood sugar, hormones, and energy balance.

Women naturally have less muscle than men, and as we age, we lose muscle gradually if we don’t challenge it regularly. This process, known as sarcopenia, begins earlier than many people think — often in our 30s — and can accelerate during perimenopause and menopause due to hormonal changes.

Maintaining and building muscle is therefore not a cosmetic goal. It’s a metabolic one. Strong, healthy muscles help with:

Metabolic health : Supporting resting energy expenditure and blood sugar regulation
Bone health : Heavier lifting and resistance training stimulate bone density
Functional strength : Making everyday activities easier and reducing injury risk
Longevity and independence : Preserving physical capability as we age

Squats as a Metabolic and Functional Tool

Heavy squats are particularly effective because they recruit multiple large muscle groups — quads, glutes, hamstrings, and core. This multi-joint effort produces a strong metabolic stimulus and helps build overall strength that carries over to daily life, sports, and other training.

By focusing on proper form with my PT, I can gradually increase load without compromising safety. That means more muscle, more strength, and more confidence — both in the gym and beyond.

Progress Over Perfection

The lesson here is simple: building strength, especially with heavy lifts, is a journey. Technique comes first, load comes second, and consistency over time is what drives real adaptation.

For women, investing in muscle and learning to lift safely has benefits that extend far beyond aesthetics. It supports metabolism, bone health, functional capacity, and long-term wellness. And with guidance from someone who understands my body and goals, I can progress confidently, sustainably, and without unnecessary risk.

Strength isn’t just what I lift. It’s what my body can do — now and in the decades ahead. Learning to squat heavy is simply one step on that journey.

This month my blogs are going to be focusing entirely on strength training, why it’s important and supporting gains with nutrition.

Feeling Hungrier Before Your Period? Here's Why

Wed, 04 Feb 2026 11:41:56 GMT

Feeling hungrier before your period? Here’s why

If you’ve ever noticed your appetite ramp up in the days before your period—stronger hunger, more cravings, or a feeling that you’re never quite satisfied—you’re not imagining it, and you’re not lacking willpower. As a nutritionist, this is one of the most common questions I’m asked, and the answer lies in what’s happening hormonally in the second half of your menstrual cycle.

A quick overview of the late-cycle hormonal shift

The menstrual cycle is typically divided into two main phases: the follicular phase (from your period to ovulation) and the luteal phase (from ovulation to your next period). It’s the luteal phase, especially the final 7–10 days, where appetite changes are most noticeable.

After ovulation, progesterone rises to support a potential pregnancy. At the same time, oestrogen—an appetite-suppressing hormone—begins to fall. This shift is key. Higher progesterone combined with lower oestrogen creates a physiological environment where the body genuinely needs more energy.

Why progesterone increases hunger

Progesterone has a warming, calming, and slightly insulin-antagonistic effect. In practical terms, this means:

● Your resting metabolic rate increases slightly (you burn more energy at rest).

● Blood sugar becomes a little harder to regulate.

● The body becomes more sensitive to energy deficits.

The result? Your body sends stronger hunger signals to ensure adequate fuel is available. This isn’t random—it’s a protective mechanism designed to support reproduction.

Blood sugar, cravings, and feeling “snackish”

In the late luteal phase, many women experience more blood sugar dips. This can show up as shakiness, irritability, intense cravings, or feeling ravenous shortly after eating.

Carbohydrate cravings in particular often increase because carbs are the quickest way for the body to stabilise blood glucose and support serotonin production.

If meals are too small, low in protein and fat, hunger can feel relentless during this phase. This is why the same way of eating that feels fine earlier in your cycle may suddenly stop working before your period.

The role of stress and sleep

Progesterone also interacts with the nervous system. If stress is high or sleep is poor, the body’s demand for energy increases even further. Cortisol (the stress hormone) can amplify

appetite and cravings, particularly for quick energy foods. This compounds the natural increase in hunger already happening due to hormonal changes.

Why fighting hunger backfires

Trying to “push through” premenstrual hunger often leads to overeating later, increased cravings, and a more chaotic relationship with food. Ignoring hunger cues at this point in your cycle can worsen fatigue, mood changes, and PMS symptoms.

From a nutritional perspective, increased hunger before your period is not a problem to fix—it’s information to respond to.

How to support your appetite before your period

While hunger will naturally increase, it can feel more manageable when the body is well supported:

● Eat regular meals with enough carbohydrates, protein, and fats.

● Slightly increase portions if hunger is stronger.

● Prioritise blood sugar stability with balanced meals.

● Don’t push cutting calories or “being stricter” during this phase—it usually backfires.

The takeaway

Getting hungrier before your period is a normal, biologically driven response to hormonal changes—particularly rising progesterone and falling oestrogen. Your body isn’t being dramatic; it’s asking for more fuel during a more demanding phase of the cycle.

Understanding this can be incredibly freeing. Instead of fighting your appetite or feeling frustrated with yourself, you can work with your physiology—supporting your body rather than trying to override it.

Comfort Food with Benefits: Harissa-roasted Salmon with Chickpeas and Tzatziki

Mon, 26 Jan 2026 10:30:00 GMT

Comfort Food with Benefits - Harissa-roasted Salmon with Chickpeas and Tzatziki

This harissa-roasted salmon with chickpeas and tzatziki is one of those meals that feels indulgent but quietly does your body a lot of good. It’s packed with fibre from the chickpeas and vegetables, alongside high-quality protein from the salmon and Greek yoghurt — a combination that’s brilliant for supporting gut health and keeping blood sugar levels steady.

Fibre helps slow digestion and feeds your gut microbes, while protein adds staying power, making this a satisfying, balanced dish that won’t leave you reaching for snacks an hour later.

The warm, smoky chickpeas coated in rose harissa and spices bring depth and gentle heat, while the cooling, garlicky tzatziki balances everything beautifully. Finished with tender, oven-roasted salmon, this is a nourishing, flavour-forward recipe that works just as well for a relaxed weeknight dinner as it does for something a little more special — comfort food with benefits.

Serves 2 people,

Ingredients:

400g Chickpeas in water, drained

1 Red Onion, sliced

1 Red Pepper, sliced

3 Garlic Cloves, crushed

1.5 tbsp Tomato Puree

1 tbsp Rose Harissa Paste

1 tsp Smoked Paprika

1 tsp Cumin ground

1 tsp Honey

½ Lime, juice

2 Salmon fillets (adjust this depending on your protein requirements and the size of the

salmon fillets)

3 tbsp Greek Yoghurt

1 Cucumber

Pinch of sea salt

1 tsp Extra Virgin Olive Oil

Heat the oil in a pan and add the onions, peppers and salt. Saute gently for 5 minutes or so until soft, then add 2 cloves of the garlic, paprika and cumin, and cook for another couple of minutes.

Add the tomato puree and harissa and cook for a minute before adding the chickpeas. Add the honey, lime juice and cook for another 5 minutes.

Season the salmon fillets and roast in a hot oven (220c) until cooked through. This will be approx. 10 minutes if chilled or 20 minutes if frozen.

Meanwhile, mix the yoghurt with a clove of crushed garlic and a pinch of salt. Grate the cucumber onto a clean cloth, then gather up the sides and squeeze out the excess water.

Mix the cucumber into the yoghurt to finish the tzatziki.

Start with the tzatziki as a base on your plate. Add the chickpea mix and then the salmon fillet on top.

Keeping Health Simple!

Mon, 19 Jan 2026 10:30:00 GMT

Keeping it simple

As a nutritionist, one of the most common patterns I see is clients feeling overwhelmed, stuck, or frustrate not because they aren’t trying hard enough, but because their energy is being poured into the wrong things. It’s easy to get hung up on the latest food fad, supplement trend, or microscopic detail, while the foundations that actually drive health are quietly being neglected.

The distraction of fads and “nutrition noise”

Social media has turned nutrition into a constant stream of conflicting advice. One week it’s green powders, the next it’s protein timing, then it’s cutting carbs, cutting dairy, cutting gluten—often without context or individual relevance. Clients come to sessions worried about tiny details while skipping meals, sleeping five hours a night, or living in a constant state of stress.

These fads feel productive because they’re concrete and controllable. But focusing on them too early is like rearranging furniture in a house with no foundations. You can optimise all you like—if the basics aren’t in place, progress will always feel hard.

Why the basics matter more than perfection

Health is built on boring, repeatable behaviours. They’re not flashy, they don’t sell well on Instagram, but they work.

● Sleep: Consistently getting enough sleep is one of the most powerful regulators of appetite, blood sugar, hormones, mood, and recovery. No supplement can compensate for chronic sleep deprivation.

● Eating the right balance: Regular meals with enough energy, protein, fibre, and fats create stability. Blood sugar balance, digestion, and energy levels all depend on this. Perfect food choices mean very little if overall intake is chaotic or insufficient.

● Regular movement: Daily movement supports metabolic health, mental wellbeing, and circulation. It doesn’t need to be extreme—it needs to be consistent.

● Resistance training: This is one of the most underrated pillars of health, especially for women. Building and maintaining muscle improves insulin sensitivity, supports bone health, and protects metabolism as we age.

● Stress management: Chronic stress is not just a mindset issue—it has real physiological effects. Elevated stress hormones can disrupt digestion, sleep, hormonal balance, and appetite regulation.

Until these pillars are in place, worrying about superfoods, elimination diets, or the “perfect” macro split is usually a distraction.

Why small details become a coping strategy

I often see clients fixate on small nutrition issues because it feels safer than addressing bigger lifestyle changes. It’s easier to cut out a food group than to confront burnout. Easier to buy another supplement than to set boundaries around work. Easier to chase optimisation than to rest.

But the body doesn’t respond to intensity—it responds to consistency and safety. When those are missing, progress stalls, no matter how “clean” the diet looks.

Refocusing on what actually moves the needle

Good nutrition isn’t about doing everything. It’s about doing enough of the right things, and being consistent about i. Once the foundations are solid—sleep is prioritised, meals are balanced and regular, movement is part of daily life, strength is being built, and stress is better managed—then fine-tuning can make sense.

Until then, simplicity is not a failure. It’s often the most effective strategy there is.

As a nutritionist, my role is often less about adding more and more rules, and more about helping people strip things back. When the pillars are strong, health becomes far easier to sustain—and far less exhausting to chase.

Fed Up With New Year Weight Loss Posts!

Mon, 12 Jan 2026 10:30:00 GMT

Are you, like me, totally fed up with my whole social media feed being taken up with New Year weight loss posts?! The incessant videos of women in lycra or gym-bros offering the fail safe tips on how to be skinny is depressing and damaging!

As a nutritionist, one of the most frustrating patterns I see on social media is the relentless focus on weight loss as the ultimate marker of health. Scroll for a few minutes and you’ll be told—explicitly or implicitly—that smaller bodies are better bodies, that weight loss equals discipline, success, and wellness, and that if you’re not actively trying to shrink yourself, you’re somehow failing. This narrative is not only overly simplistic, it’s actively harmful.

Weight is often a symptom, not the problem

Excess weight is frequently treated as the root cause of poor health, when in reality it’s often a symptom of deeper dysregulation in the body. Hormonal imbalances, chronic stress, poor sleep, gut dysfunction, insulin resistance, trauma, medication use, and under-fuelling can all influence body weight. Focusing solely on weight loss is like trying to silence a fire alarm without addressing the fire.

When the body doesn’t feel safe, nourished, or supported, it adapts. Sometimes that adaptation looks like holding onto weight. The goal of nutrition should be to restore balance—blood sugar regulation, hormonal health, digestive function, and nervous system stability—not to force the body into a smaller size at any cost.

Why “eat less, move more” misses the point

The idea that weight loss is simply a matter of eating less and moving more is one of the most persistent myths in nutrition. While energy balance exists in a physics sense, human bodies are not simple machines. Metabolism is dynamic and responsive, not static.

For many people, eating less can actually worsen metabolic health—slowing metabolic rate, increasing stress hormones, disrupting menstrual cycles, and driving disordered eating patterns. Similarly, pushing more exercise without adequate recovery or fuel can increase inflammation and burnout rather than improving health. Context matters a lot!

By reducing nutrition advice to calorie reduction and movement targets, social media ignores individuality, biology, and lived experience. It also places blame squarely on the person, rather than acknowledging the complex systems at play.

The unhealthy pressure on women to lose weight

What bugs me even more, especially as a mum of 2 girls, is this weight-centric messaging

disproportionately targets women, and the impact is profound!

From a young age, women are taught that their bodies are projects—constantly needing improvement, control, or correction. The pressure to lose weight is framed as “self-care,” when it often leads to chronic dieting, body dissatisfaction, and a fractured relationship with food.

This constant pursuit of thinness can be deeply damaging. It’s associated with higher rates of anxiety, disordered eating, hormonal disruption, and shame. For many women, especially during life stages like puberty, pregnancy, postpartum, and perimenopause, weight changes are normal and protective. Treating these changes as failures to be fixed undermines both physical and mental health.

A more helpful conversation about health

Health is not a number on a scale. It’s how well your body functions, how stable your energy is, how your digestion feels, how well you sleep, how resilient your nervous system is, and how peaceful your relationship with food and your body can be.

As a nutritionist, I want to see the conversation shift away from weight loss as the goal, and toward nourishment, regulation, and sustainability. When the body is properly supported, weight often settles where it’s meant to—without force, punishment, or obsession.

We deserve better than a one-size-fits-all message. And women, in particular, deserve to live in their bodies without the constant pressure to make them smaller.

Hit the reset button in January

Mon, 05 Jan 2026 10:15:00 GMT

Why January is the Perfect Time to Reset and Reclaim Your Wellbeing

After the festive season, January often feels like a fresh page—a chance to take a deep

breath, reset your routines, and start the year feeling empowered and in control. It’s the

perfect time to set achievable goals, focus on your health, and embrace positive habits that

will carry you through the year.

1. A Natural Pause After the Festivities

The holidays are full of indulgence, celebration, and sometimes overdoing it on food and

drink. January offers a natural opportunity to slow down, reassess, and give your body the

nourishment it truly needs. This isn’t about restriction or punishment—it’s about restoring

balance and feeling your best.

2. The Power of Goal-Setting

Setting clear, realistic goals in January can make a huge difference to your success.

Whether it’s improving your energy, creating a sustainable healthy eating plan, or simply

feeling more confident in your body, having a plan gives you focus and motivation.

3. Start Fresh, Step by Step

January is a great time to adopt small, manageable changes rather than overhauling everything at once. Simple swaps, mindful eating, and consistent movement can quickly

become habits that last far beyond the first month of the year.

4. A Community Boost

Starting your journey alongside others can make it even more enjoyable and motivating.

Sharing tips, progress, and encouragement helps you stay on track and feel supported.

Join Our Free 2-Week January Reset Challenge

To help you kickstart the year, we’re offering a free 2-week January Reset Challenge,

launching on Facebook on 12th January.

In just 14 days, you’ll receive:

Daily tips and simple healthy eating guidance
Practical strategies to make better choices without feeling deprived
Delicious recipes to help keep you on track
Easy, sustainable ways to move more and boost energy
Support and motivation from a friendly, like-minded community

Whether you want to reset after the festive season or simply start the year feeling lighter,

energised, and confident, this challenge is designed to make it easy—and fun!

Sign up to the Facebook group now to reserve your spot and start the new year feeling empowered!

Click here to sign up to the Facebook group

Festive Drinks Guide

Mon, 22 Dec 2025 10:30:02 GMT

The holiday season often brings with it plenty of festive drinks, from sparkling prosecco to

cosy cocktails. While enjoying a tipple is very much part of the celebrations, it’s helpful to

stay aware of how alcohol can influence your health and overall wellbeing.

Alcohol, especially when enjoyed a little too freely, can have several effects on the body:

• It can unsettle your blood sugar.

Alcohol may cause your blood sugar to drop by interrupting the liver’s ability to release

stored glucose. This can leave you feeling shaky, tired, or unusually hungry later on.

• It can increase your appetite and lower your inhibitions.

This combination often leads to overindulging in high-calorie or sugary festive treats, which

can create further swings in blood sugar and energy levels.

• It can disrupt your sleep.

Even a small amount of alcohol can affect the quality of your rest, leaving you feeling less

refreshed the next day.

• It places extra strain on the liver.

Your liver works hard to process alcohol, slowing down other vital functions such as

hormone balance and digestion.

• It can add to inflammation in the body.

This may leave you feeling bloated, sluggish, or simply not at your best.

Festive Non-Alcoholic Alternatives

If you’d like to cut back without feeling you’re missing out, there are plenty of delicious

alcohol-free options to enjoy:

• Sparkling water with fresh citrus and mint

• Spiced herbal teas (cinnamon, orange, clove)

• Alcohol-free fizz or 0% wines

• Kombucha served in a champagne flute

• Warm apple cider with festive spices

And here are two simple, restorative mocktail recipes perfect for the season:

Cranberry Sparkle Mocktail

A light, refreshing drink that feels wonderfully festive.

Ingredients:

● 60ml cranberry juice (no added sugar if possible)

● ½ lime, freshly squeezed

● Sparkling water

● A few fresh cranberries or a sprig of rosemary to garnish

Method:

Fill a glass with ice, add the cranberry juice and lime, top with sparkling water, and finish with

your garnish. Crisp, colourful and beautifully seasonal.

Spiced Orange & Ginger Cooler

A warming but refreshing option with a gentle zing.

Ingredients:

● 100ml fresh orange juice

● 50ml ginger ale or ginger kombucha

● 1 cinnamon stick

● Orange slice to garnish

Method:

Pour the orange juice over ice, add the ginger ale, and stir gently with the cinnamon stick.

Garnish with an orange slice for a cosy, Christmas glow in a glass.

Festive Survival Guide

Mon, 15 Dec 2025 09:11:38 GMT

Enjoying the festive season doesn’t need to mean feeling deprived or worrying about gaining

weight. This Christmas Survival Guide is here to help you steer through the celebrations with

ease—offering simple strategies, clever swaps, and tempting healthier options, so you can

step into the new year feeling comfortable and confident in your choices.

1. Let go of the idea of dieting over Christmas.

Instead, aim to maintain your weight. It’s far more realistic, more achievable, and allows you to enjoy the season without feeling restricted or tempted to rebel.

2. Choose your festive drinks wisely.

Try to avoid creamy or very sweet options, and enjoy your drinks with food to help soften the impact of sugars on your bloodstream.

3. Don’t arrive at a party hungry.

A light, balanced snack beforehand will help you make more mindful choices once you’re there.

4. Keep moving.

Even if your usual classes pause for Christmas, try alternative ways to stay active—brisk walks with family or friends are lovely at this time of year and especially helpful after meals for keeping blood sugar balanced.

5. Stay well-hydrated.

Drinking plenty of water can help prevent overeating and will also help you feel far better the

following day.

6. Don’t forget yourself in the festive whirlwind.

Your routine may feel a bit upside-down, but taking a few minutes to think ahead and plan your meals means you’ll still have good choices available at home. It’s such a shame to go off track simply because the only options in the cupboard aren’t the ones you want—easily avoided with a touch of preparation.

7. Above all, be kind to yourself.

If you do overindulge, enjoy it for what it is—one moment in a joyful season—and gently bring yourself back to your usual habits afterwards.

A Gentle, No-Nonsense Guide to Fat Loss in Perimenopause

sharon@kangaroouk.com (Sharon Keevins) — Mon, 08 Dec 2025 01:45:00 GMT

Perimenopause can feel like someone’s quietly moved the goalposts on your body—what used to work suddenly doesn’t, cravings creep in out of nowhere, and your energy can swing about like the British weather. But with a few simple, sustainable habits, it’s absolutely possible to feel strong, balanced, and more in control of your body again.

This guide brings together practical, science-backed strategies that fit into real life—not perfection, not punishing workouts, not tiny portions of joyless food. Just sensible habits that support your hormones, metabolism, and help burn fat.

1. Aim for 30g of Fibre Each Day

Why it matters: It keeps you comfortably full, supports your gut and hormones, steadies your blood sugar, and helps take the edge off cravings.

How to do it: Pop raspberries, oats, chia seeds, or a bit of avocado into your daily meals.

2. Lift Weights 2–4 Times a Week

Why it matters: Resistance training helps prevent muscle loss, improves insulin sensitivity, and boosts your resting calorie burn.

How to do it: Prioritise compound movements—squats, deadlifts, presses, rows—and

gradually increase the challenge over time.

3. Keep Blood Sugar Steady with Smart Carb Choices

Why it matters: Menopause can make you more insulin-resistant, which encourages fat to gather around the middle.

How to do it: Opt for whole-food carbohydrates—vegetables, berries, legumes, whole

grains—and pair them with protein and healthy fats. A 10-minute post-meal walk works wonders. A tablespoon of apple cider vinegar before carb-heavy meals may also help.

4. Mind Your Stress Levels and Prioritise Recovery

Why it matters: Higher cortisol (very common during menopause) can encourage fat

storage, especially around the waist.

How to do it: Include gentle daily movement, deep breathing, proper sleep, and plenty of recovery time—especially after tougher sessions. Even a quiet 5–10-minute meditation with a calming mantra (such as “Even if this doesn’t go as planned, I am safe”) can settle your nervous system.

5. Eat Sufficient Protein for Muscle, Metabolism & Craving Control

Why it matters: Protein supports muscle maintenance and growth—key for staying strong, boosting daily calorie burn, and achieving that “toned” look. It also keeps you fuller for longer and helps reduce cravings.

How to do it: Aim for a good source of protein at every meal—fish, eggs, Greek yoghurt,

lentils, tofu, chicken, or high-quality protein powders if needed.

6. Track Your Intake—Without Getting Bogged Down by It

Why it matters: Hormonal shifts can make it surprisingly easy to overeat, even when you’re choosing wholesome foods. Hitting the right balance of protein, fats, and carbohydrates can transform how you look and feel—more muscle, less fat, steadier hormones, and better energy.

How to do it: Use macro tracking or mindful eating to stay in a gentle calorie deficit while still nourishing yourself properly. Make sure your numbers suit you and your goals.

7. Increase Your Daily Steps by 2,000

Why it matters: Gentle movement burns calories, lowers stress, helps with sleep, and

supports overall health—without taxing your body.

How to do it: Go for three brisk 20-minute walks—around the block, through the garden, or even around the office. If you’re mostly sat down during the day, a walking pad can be a game-changer.

The Surprisingly Simple Reason You’re Struggling With Low Energy, Cravings & Stubborn Weight: You’re Not Eating Enough Protein

Mon, 24 Nov 2025 00:45:00 GMT

If you’ve been feeling tired, snacky, or stuck with weight that just won’t budge—especially around the middle—you’re absolutely not alone. And while it’s easy to blame age, hormones, stress, or “just the way things are now,” there’s often one surprisingly simple reason behind it all…

You’re not eating enough protein.

Before you roll your eyes and imagine a bodybuilder’s chicken-and-broccoli diet, hear me out. Protein isn’t about being “hardcore” or living off shakes. It’s about giving your body what it genuinely needs to function properly—particularly during midlife and menopause, when everything shifts a bit behind the scenes.

Let’s break it down in a calm, no-nonsense way.

Why Protein Is So Crucial During Midlife

As we get older, muscle naturally begins to decline—a process called sarcopenia. And

unfortunately, hormone changes (hello, oestrogen!) speed this up. Less muscle means:

● lower metabolism

● less strength

● more stubborn fat—often around the middle

● more fatigue

● more cravings

Not exactly ideal.

Protein helps counter all of this. It supports your muscles, keeps your metabolism ticking along, balances your blood sugar, and keeps you full for longer so you’re not rummaging through the biscuit tin at 3pm.

The Signs You’re Not Getting Enough Protein

Most women are eating far less than they think. A few clues you might be under-eating

protein:

● You feel hungry again not long after meals

● Afternoon cravings hit hard

● You feel “soft” even when the scale is steady

● You’re losing strength or struggling to build muscle

● You’re constantly tired

● Your weight sticks around your waist despite dieting

Sound familiar?

How Much Protein Do You Actually Need?

A simple guide: aim for at least 30g of protein per meal, and possibly a high-protein snack if you need it.

That might sound like a lot, but once you start paying attention, it’s completely doable.

Easy Ways to Increase Protein Without Feeling Like You’re on a Diet

This isn’t about forcing down dry chicken or chugging protein shakes (though a good shake can help!). It’s about weaving protein into your day in a way that feels natural, tasty, and sustainable.

A few simple swaps and additions:

● Add Greek yoghurt or cottage cheese to breakfast

● Choose eggs more often

● Add beans or lentils to soups, salads, and stews

● Swap toast for eggs on wholegrain bread

● Add a scoop of protein powder to smoothies or porridge

● Choose tuna, salmon, or chicken instead of low-protein options

● Snack on edamame, yoghurt, boiled eggs, or hummus rather than crisps

Small shifts, big differences.

What Happens When You Start Eating Enough Protein

Within a couple of weeks, many women notice:

● more steady energy throughout the day

● fewer cravings, especially sugar

● better muscle tone (that “held together” feeling)

● easier fat loss, especially around the middle

● improved mood and focus

● better recovery from exercise

In short: you feel more like you again.

The Bottom Line

If you’re doing “everything right” but still feeling tired, hungry, and stuck with belly fat, don’t jump into another restrictive diet. Start with protein. It’s one of the simplest, most effective changes you can make for your metabolism, hormones, and long-term health.

Eat more protein—your future self will thank you.

Start Your Day the Right Way: Cinnamon Fruit Porridge for Energy, Fullness A Happy Gut

Mon, 17 Nov 2025 11:23:16 GMT

Breakfast sets the tone for your whole day. Skip it, or opt for a sugary option, and you’re

likely to hit 10am with low energy, cravings, and mid-morning munchies that leave you

reaching for biscuits or chocolate.

The good news? It doesn’t have to be complicated. A simple, warming bowl of cinnamon

fruit porridge can keep you full, balance blood sugar, and give your gut a little love—all

while tasting absolutely delicious.

And here’s the best part: it’s easy, quick, and totally customisable to your favourite fruits and

seeds.

Cinnamon Fruit Porridge Recipe

Serves 1

Ingredients:

● 40g whole porridge oats

● 1 scoop of protein powder

● ½–1 tsp ground cinnamon

● 1 tbsp essential seed mix (pumpkin, sunflower, chia, flax… whatever you like!)

● Plus any berries or fruit, chopped or grated

Method:

1. Place the oats in a pan and cover with water or milk.

2. Bring to the boil, then gently simmer, stirring occasionally until the porridge thickens

and the oats soften.

3. Stir in the protein powder, cinnamon, seed mix, and fruit—or just scatter them on top

for a pretty, tasty finish.

Why This Breakfast Works for You

● Protein & Seeds: Adding seeds protein and seeds for healthy fats, helps to stabilise

blood sugar and keep you full for longer.

● Oats: Whole oats release energy slowly, keeping those mid-morning cravings at bay.

● Fruit: Provides fibre, vitamins, and antioxidants to support your gut and overall

health.

● Cinnamon: Not just delicious—cinnamon can help with blood sugar balance.

This is a breakfast that’s genuinely satisfying, supports your metabolism, and keeps you

energised until lunch. Plus, it’s flexible—switch up the fruits or seeds to keep it interesting.

Tips to Make It Even Better

● Top with a dollop of Greek yoghurt or a splash of milk for extra protein.

● Use frozen berries if fresh aren’t available—they work perfectly and add natural

sweetness.

● Make a bigger batch of oats in the evening for a quick breakfast the next morning.

A bowl of cinnamon fruit porridge is more than just a tasty start to your day—it’s a simple

habit that keeps energy up, cravings down, and your metabolism happy.

Oestrogen 101: What You Really Need to Know

Mon, 17 Nov 2025 11:20:53 GMT

Oestrogen often gets a bad reputation, blamed for PMS, fibroids, or breast cancer. But the

truth? Oestrogen is essential for nearly every system in your body, from your bones and

heart to your brain, gut, and skin. Understanding it is key to managing hormonal

health—especially during perimenopause, menopause, or while on HRT.

The Different Types of Oestrogen

There isn’t just one:

● Estradiol (E2): Most potent, dominant before menopause.

● Estrone (E1): Weaker, produced in fat tissue, especially after menopause.

● Estriol (E3): Mild, important during pregnancy.

● Estetrol (E4): Produced by the fetal liver during pregnancy.

Each plays a role depending on life stage and hormonal needs.

Where Oestrogen Comes From

Premenopause: Mainly the ovaries, fluctuating with your cycle.

Postmenopause: Fat tissue, adrenal glands, and other tissues convert precursors

into weaker oestrogens. Even in small amounts, these help maintain balance.

Signs of Imbalance

High oestrogen: Breast tenderness, heavy periods, mood swings, bloating, weight on

hips/thighs.

Low oestrogen: Hot flushes, night sweats, brain fog, low libido, belly fat, bone loss, joint

pain.

Oestrogen Detox Matters

After oestrogen does its job, it must be safely eliminated. Poor detox can lead to:

● Build-up of harmful metabolites

● Hormonal imbalances and inflammation

● Symptoms like bloating, heavy periods, and weight gain

Supporting the liver, gut, and elimination pathways is key. Eat fibre, cruciferous veg, stay

hydrated, and nurture your microbiome.

Testing Can Help

Functional tests like the DUTCH test or stool analysis can reveal how well your body

processes and clears oestrogen, especially if you’re perimenopausal, menopausal, or on

HRT.

The Bottom Line

Oestrogen is vital, but balance is everything. Proper detox, gut support, and testing where

needed can help you maintain healthy levels, prevent unwanted symptoms, and support

overall wellbeing.

Creatine: The Surprising Supplement Every Woman Should Know About

Fri, 14 Nov 2025 10:45:00 GMT

If you’ve been feeling unusually tired, struggling to shift weight no matter what you do, or finding it hard to concentrate lately, your thyroid could be calling out for some love.

Many women notice thyroid changes as they move through perimenopause, but often it’s brushed off as “just hormones” or “getting older.” The truth is, your thyroid is affected by hormonal shifts — and understanding that connection can make a huge difference in how you feel.

Let’s unpack why your thyroid might start to struggle during perimenopause and what you can do to support it naturally through food and lifestyle.

What Your Thyroid Actually Does

Your thyroid is a small, butterfly-shaped gland that sits at the base of your neck. Despite its size, it plays a big role in your wellbeing. It controls how your body uses energy — your metabolism — and influences everything from body temperature and mood to digestion, hair health, and weight.

When your thyroid is working well, you feel energised, focused, and balanced. But when it starts to slow down (a condition known as hypothyroidism), things can feel a bit sluggish — both physically and mentally.

Why the Thyroid Can Struggle During Perimenopause

Perimenopause is a time of big hormonal shifts — especially in oestrogen and

progesterone — and these changes can have a knock-on effect on thyroid function. Here’s how:

1. Oestrogen affects thyroid hormone availability

Oestrogen increases the amount of a protein called thyroid-binding globulin (TBG),

which binds to thyroid hormones and makes them less available for your cells to use.

This means you might have “normal” thyroid hormone levels on paper but still feel

low in energy.

2. Progesterone supports thyroid function

During perimenopause, progesterone naturally declines. Lower progesterone can

lead to increased inflammation and stress on the thyroid.

3. Adrenal stress

When you’re constantly on the go or under pressure, your adrenal glands pump out

more cortisol. High cortisol can suppress thyroid function — another reason stress

management becomes so important in midlife.

4. Nutrient depletion

Years of stress, dieting, caffeine, and a busy lifestyle can deplete key nutrients your

thyroid relies on, like selenium, zinc, and iodine.

5. Autoimmune factors

Women are more likely than men to develop autoimmune thyroid conditions, such as

Hashimoto’s thyroiditis, particularly during hormonal transitions like

perimenopause.

Common Signs Your Thyroid Might Be Under Pressure

If your thyroid is struggling, you might notice:

● Feeling tired or sluggish (even after a good night’s sleep)

● Unexplained weight gain or difficulty losing weight

● Cold hands and feet

● Brain fog or trouble concentrating

● Thinning hair or dry skin

● Constipation or slower digestion

● Low mood or anxiety

● Irregular or heavy periods

If several of these sound familiar, it’s worth speaking with your GP or a qualified health

practitioner about thyroid testing.

Nutrition to Support a Healthy Thyroid

Your thyroid needs the right nutrients to make and activate thyroid hormones. Here are some foods and nutrients that really help:

Iodine

Essential for making thyroid hormones. You’ll find it in sea vegetables (like nori and kelp), fish, eggs, and dairy. A little goes a long way — too much iodine can actually stress the thyroid, so don’t overdo supplements unless advised.

Selenium

Helps convert inactive thyroid hormone (T4) into its active form (T3). Great sources include Brazil nuts (just 2–3 a day is enough), tuna, sardines, and eggs.

Zinc

Supports hormone production and immune health. Found in pumpkin seeds, seafood, beef,and lentils.

Iron

Low iron can interfere with thyroid hormone production. Include lean red meat, lentils,

spinach, and pumpkin seeds.

Protein

Your thyroid hormones travel through your blood attached to proteins, so regular protein intake helps keep them stable. Include eggs, poultry, fish, tofu, beans, and lentils in each meal.

Support your liver and gut

Your liver converts thyroid hormones into their active form, and your gut helps eliminate what your body no longer needs. Eat plenty of fibre (fruit, veg, whole grains, legumes) and cruciferous vegetables like broccoli and kale — cooked if you’re worried about goitrogens (compounds that can interfere with iodine uptake in very large amounts).

Lifestyle Tips for a Happy Thyroid

Nutrition is just one part of the picture. Your thyroid also loves:

● Restful sleep: Aim for 7–8 hours; your thyroid repairs itself while you sleep.

● Stress reduction: Gentle movement, meditation, or time in nature can lower cortisol

and take pressure off your thyroid.

● Balanced exercise : Over-exercising can suppress thyroid function. Mix strength

training, walking, and yoga rather than intense cardio every day.

● Limit toxins: Reduce exposure to chemicals in plastics and household products.

Use glass containers and natural cleaning products where possible.

● Stay hydrated: Your body needs water to transport hormones and nutrients

effectively.

The Bottom Line

Perimenopause can be a tricky time for your thyroid — but understanding the connection means you can take action early. If you’ve been feeling unlike yourself lately, don’t just push through it. Listen to your body, check in with your GP or a nutrition professional, and start supporting your thyroid through nourishing food, gentle movement, and proper rest.

Your thyroid thrives on balance — and so do you.

Tired, Foggy, or Gaining Weight? Let’s Talk About Your Thyroid in Perimenopause

Fri, 07 Nov 2025 10:45:00 GMT

If you’ve been feeling unusually tired, struggling to shift weight no matter what you do, or finding it hard to concentrate lately, your thyroid could be calling out for some love.

Let’s unpack why your thyroid might start to struggle during perimenopause and what you can do to support it naturally through food and lifestyle.

What Your Thyroid Actually Does

Why the Thyroid Can Struggle During Perimenopause

Perimenopause is a time of big hormonal shifts — especially in oestrogen and

progesterone — and these changes can have a knock-on effect on thyroid function. Here’s how:

1. Oestrogen affects thyroid hormone availability

Oestrogen increases the amount of a protein called thyroid-binding globulin (TBG),

which binds to thyroid hormones and makes them less available for your cells to use.

This means you might have “normal” thyroid hormone levels on paper but still feel

low in energy.

2. Progesterone supports thyroid function

During perimenopause, progesterone naturally declines. Lower progesterone can

lead to increased inflammation and stress on the thyroid.

3. Adrenal stress

When you’re constantly on the go or under pressure, your adrenal glands pump out

more cortisol. High cortisol can suppress thyroid function — another reason stress

management becomes so important in midlife.

4. Nutrient depletion

Years of stress, dieting, caffeine, and a busy lifestyle can deplete key nutrients your

thyroid relies on, like selenium, zinc, and iodine.

5. Autoimmune factors

Women are more likely than men to develop autoimmune thyroid conditions, such as

Hashimoto’s thyroiditis, particularly during hormonal transitions like

perimenopause.

Common Signs Your Thyroid Might Be Under Pressure

If your thyroid is struggling, you might notice:

● Feeling tired or sluggish (even after a good night’s sleep)

● Unexplained weight gain or difficulty losing weight

● Cold hands and feet

● Brain fog or trouble concentrating

● Thinning hair or dry skin

● Constipation or slower digestion

● Low mood or anxiety

● Irregular or heavy periods

If several of these sound familiar, it’s worth speaking with your GP or a qualified health

practitioner about thyroid testing.

Nutrition to Support a Healthy Thyroid

Your thyroid needs the right nutrients to make and activate thyroid hormones. Here are some foods and nutrients that really help:

Iodine

Selenium

Helps convert inactive thyroid hormone (T4) into its active form (T3). Great sources include Brazil nuts (just 2–3 a day is enough), tuna, sardines, and eggs.

Zinc

Supports hormone production and immune health. Found in pumpkin seeds, seafood, beef,and lentils.

Iron

Low iron can interfere with thyroid hormone production. Include lean red meat, lentils,

spinach, and pumpkin seeds.

Protein

Your thyroid hormones travel through your blood attached to proteins, so regular protein intake helps keep them stable. Include eggs, poultry, fish, tofu, beans, and lentils in each meal.

Support your liver and gut

Lifestyle Tips for a Happy Thyroid

Nutrition is just one part of the picture. Your thyroid also loves:

● Restful sleep: Aim for 7–8 hours; your thyroid repairs itself while you sleep.

● Stress reduction: Gentle movement, meditation, or time in nature can lower cortisol

and take pressure off your thyroid.

● Balanced exercise : Over-exercising can suppress thyroid function. Mix strength

training, walking, and yoga rather than intense cardio every day.

● Limit toxins: Reduce exposure to chemicals in plastics and household products.

Use glass containers and natural cleaning products where possible.

● Stay hydrated: Your body needs water to transport hormones and nutrients

effectively.

The Bottom Line

Your thyroid thrives on balance — and so do you.

Finding Balance: Understanding Oestrogen Dominance in Perimenopause

Fri, 31 Oct 2025 10:45:00 GMT

Perimenopause can feel like a hormonal rollercoaster. If you’re starting to notice changes in your mood, energy, or periods, you’re definitely not alone. One of the most common issues I see during this time is something called oestrogen dominance.

You might not have heard of it before, but it’s a really important piece of the puzzle when it comes to understanding what’s happening with your body. So let’s look at what oestrogen dominance actually is, why it often shows up in perimenopause, and what you can do to feel more balanced and in control again.

What Exactly Is Oestrogen Dominance?

Oestrogen is one of our main female hormones – it keeps our bones strong, supports our heart, gives us healthy skin, and even affects our mood and energy levels. Normally, it works hand-in-hand with another key hormone - progesterone.

During perimenopause, both hormones start to decline but oestrogen doesn’t do this in a linear fashion. It can be very erratic. Oestrogen dominance happens when there’s more oestrogen around compared to progesterone – even if your oestrogen levels aren’t actually “high”.

Signs You Might Have Oestrogen Dominance

Every woman’s experience is different, but here are some common clues that oestrogen

might be high compared to progesterone:

● Heavier, longer, or more irregular periods

● Tender or swollen breasts

● Bloating and water retention

● Mood swings or anxiety

● Weight gain, especially around your hips and thighs

● Fatigue or feeling “wiped out”

● Headaches or migraines

● Low sex drive

● Trouble sleeping

Sound familiar? If you’ve ticked off a few of these, it could be a sign that your hormones are out of sync.

Why It Happens During Perimenopause

In perimenopause, your hormone levels start to fluctuate rather than decline in a straight line. Some months you might ovulate, others you might not. When you don’t ovulate, your body doesn’t make as much progesterone – which means oestrogen can easily become dominant.

A few other factors can make things worse:

● Stress: High stress raises cortisol, which can suppress progesterone.

● Diet and lifestyle: Too much sugar, alcohol, or processed food can slow your liver’s

ability to clear out excess hormones.

● Environmental exposure: Chemicals in plastics, cosmetics, and cleaning products

(called xenoestrogens) can mimic oestrogen in the body.

● Body fat: Fat cells produce oestrogen, so carrying extra weight can tip the balance

further.

Basically, it’s the perfect storm – fluctuating hormones, modern life stress, and

environmental overload.

How to Support Hormone Balance Naturally

The good news? You have a lot of power to support your hormones through the way you eat, move, and live. Small changes can make a big difference.

1. Eat plenty of fibre

Fibre helps your body clear out old oestrogen. Load up on whole grains, beans, lentils, fruit, and veg – aiming for around 30g per day.

2. Add cruciferous veg

Broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain compounds

(sulforaphane) that help your liver process oestrogen more efficiently. My particular favourite is broccoli sprouts as a powerhouse of sulforaphane!

3. Choose healthy fats

Include omega-3 fats from salmon, mackerel, flaxseeds, chia seeds, and walnuts. These support hormone production and keep inflammation down.

4. Balance your blood sugar

Include protein with every meal (think eggs, chicken, tofu, lentils) to keep your energy and mood steady.

5. Go easy on alcohol and sugar

They can add pressure to your liver – and that’s the organ that processes your hormones.

6. Stay hydrated

It sounds simple, but water helps your body flush out excess hormones and keeps digestion moving smoothly.

Lifestyle Shifts That Make a Difference

Nutrition is key, but your lifestyle plays a huge role too. Here are a few small but powerful

tweaks:

● Reduce stress: Even 5 minutes of deep breathing, stretching, or quiet time can calm

cortisol and support progesterone.

● Move your body: Walking, yoga, and strength training all support hormone balance

and liver health.

● Sleep well: Your hormones reset while you sleep, so aim for 7–8 hours a night.

● Watch your products: Switch to natural skincare, avoid heating food in plastic, and

use glass or stainless-steel containers.

When to Get a Bit More Support

If you’re struggling with persistent symptoms, or you’re unsure whether oestrogen

dominance might be affecting you, it’s worth chatting to a qualified practitioner. They can help with testing, tailor your nutrition plan, and guide you through the right supplements or lifestyle changes for your body.

Perimenopause can be a confusing time, but it’s also an opportunity to tune into your body and give it the support it’s asking for. With a few mindful changes, you really can bring your hormones back into harmony – and feel more like yourself again.

In short: Oestrogen dominance is common in perimenopause, but it doesn’t have to control

your life. By focusing on nourishing foods, managing stress, and reducing your exposure to

hormone disruptors, you can help your body find its balance again – naturally.

Contact me for a free discovery call too see how I can help

My Top Nutrition Tips for Eating Well During Perimenopause

Fri, 24 Oct 2025 09:45:00 GMT

Perimenopause can feel like your body has suddenly changed the rules on you. Energy dips,

fluctuating weight, cravings, brain fog, and mood swings can all start to appear — and

sometimes it feels like nothing you’ve done before works anymore.

The good news? Nutrition can make a huge difference. Eating well during this time isn’t

about strict diets or deprivation — it’s about nourishing your body, balancing hormones,

and feeling like yourself again.

Here are my top tips as a nutritionist for eating healthily during perimenopause.

1. Prioritise Protein at Every Meal

Protein is essential for keeping muscles strong, supporting metabolism, and keeping blood

sugar steady. As oestrogen declines, women naturally lose muscle mass faster, which can

slow metabolism and make weight management trickier.

Aim to include protein at breakfast, lunch, and dinner:

● Eggs or Greek yoghurt

● Chicken, turkey, or fish

● Tofu, tempeh, or legumes

● Nuts and seeds

Even small amounts help stabilise energy and support hormone balance.

2. Fill Up on Vegetables and Fibre

Fibre is your friend during perimenopause. It helps with digestion, supports healthy blood

sugar, and even assists your liver in clearing excess oestrogen.

Focus on a colourful mix at each meal:

● Leafy greens like spinach and kale

● Cruciferous veg like broccoli and Brussels sprouts

● Carrots, peppers, tomatoes, and beetroot

● Beans, lentils, and whole grains

Aim for 30g of fibre per day to keep things moving smoothly.

3. Include Healthy Fats

Your hormones are made from fat, so including good fats is essential:

● Oily fish like salmon and sardines

● Avocado and olives

● Nuts and seeds

● Olive oil or flaxseed oil

Healthy fats also help keep your mood balanced, support brain function, and reduce

inflammation — all important during perimenopause.

4. Don’t Forget Calcium and Vitamin

Bone health becomes increasingly important as oestrogen declines. Make sure you’re

getting enough calcium and vitamin D to keep bones strong:

● Dairy or fortified plant milks

● Leafy greens

● Tofu set with calcium

● Sunlight for vitamin D (or a supplement if needed)

Combining these with weight-bearing exercise maximises the benefits.

5. Keep Blood Sugar Stable

Fluctuating oestrogen can affect blood sugar regulation, which can increase cravings, mood

swings, and energy dips.

● Pair carbohydrates with protein or fat fat (think oats with Greek yoghurt or wholemeal

toast with nut butter)

● Opt for whole grains over refined carbs

● Snack mindfully with fruit, nuts, or hummus with veg

6. Hydration Matters

Dehydration can worsen fatigue, bloating, and brain fog. Aim to drink water throughout the

day, and include hydrating foods like soups, smoothies, and fruits.

7. Limit Processed Foods and Added Sugar

Highly processed foods and sugar can contribute to inflammation, hormone imbalances, and

weight fluctuations. Instead:

● Cook from scratch where possible

● Swap sugary snacks for fruit, nuts, or yoghurt

8. Listen to Your Body

Perimenopause is a time of change, so your needs may shift from month to month. Some

days you might need more protein, other days more carbs for energy. Tuning in to your

body’s signals is one of the most powerful ways to support your health.

Final Thoughts

Eating healthily during perimenopause isn’t about perfection — it’s about making small,

consistent choices that nourish your body and support your hormones.

Simple adjustments can help ease symptoms, support energy, protect your bones and brain,

and make this transition a little smoother. The right nutrition can help you feel strong,

balanced, and energised every step of the way.

What are GLP-1s and why are they controversial

Sat, 04 Oct 2025 09:30:00 GMT

What Are Semaglutides?

Semaglutides are a GLP-1 which stands for glucagon-like peptide-1, a natural hormone your body makes. It helps regulate blood sugar, appetite, and digestion.

Semaglutide medications (such as Ozempic, Wegovy or Mounjaro) copy this hormone.

They:

● Slow down how quickly food leaves your stomach (so you feel full for longer).

● Reduce appetite and cravings.

● Help balance blood sugar levels.

They were originally developed to treat type 2 diabetes, but more recently have been used

to support weight management.

Why Are They Controversial?

Semaglutides have become very popular, and that raises some debates:

● Access and fairness – They’re sometimes in short supply, which can affect people with diabetes who need them.

● Long-term effects – While short-term results are clear, research on the long-term impact is still developing.

● Quick-fix perception – Some people see them as an “easy way out” for weight loss, which can overshadow the importance of lifestyle, nutrition, and underlying health.

● Cost – These medicines can be expensive and not always available on the NHS

except for specific health conditions.

Possible Side Effects

Not everyone gets them, but some of the more common side effects include:

● Nausea and vomiting

● Constipation or diarrhoea

● Bloating or indigestion

● Reduced appetite (which is part of how they work, but can sometimes lead to too

little food intake)

Less common but more serious risks can include:

● Gallstones or gallbladder problems

● Pancreatitis (inflammation of the pancreas)

● Nutrient deficiencies if someone consistently eats too little

The Bottom Line

Semaglutide medications can be powerful tools for managing diabetes and weight, but they’re not suitable for everyone and not without risks. They work best alongside healthy eating, regular movement, good sleep, and stress management—rather than replacing them.

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!

Semaglutide GLP-1 medication and perimenopause

Wed, 24 Sep 2025 09:30:00 GMT

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!

Fasting for Active Women

Wed, 24 Sep 2025 09:30:00 GMT

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.

Why Do We Feel Hungrier in Autumn and Winter?

Tue, 23 Sep 2025 13:20:19 GMT

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.

1. Light and Hormones

● Shorter daylight hours affect the body’s production of melatonin (sleep hormone)

and serotonin (feel-good hormone).

● When serotonin dips, we often crave carbohydrate-rich foods (like bread, pasta,

chocolate) because they give us a temporary boost.

2. Evolutionary Programming

● Historically, winter meant food shortages.

● Our bodies are still wired to “stock up” in autumn, increasing appetite and nudging

us to eat more in preparation for colder months.

3. Temperature Regulation

● Eating more, especially warm and calorie-dense foods, helps generate heat and

maintain body temperature in cooler weather.

4. Mood and Comfort

● Darker, colder days can make us feel lower in mood (sometimes called “winter

blues”).

● Comfort foods can act as emotional support, giving us warmth and familiarity.

5. Less Movement, More Time Indoors

● Shorter days often mean less outdoor activity and exercise.

● When energy output drops, but appetite stays high, it can feel like hunger is stronger

than usual.

What Can Help

● Balance your plate: combine protein, fibre, and healthy fats to keep you satisfied for

longer.

● Seek natural light: a short walk outdoors helps regulate hormones that influence

appetite and mood.

● Plan warm, nourishing meals: soups, stews, and roasted vegetables give comfort

without relying only on processed foods.

● Stay active indoors: yoga, resistance bands, or dancing in your living room keep

energy levels steady.

✨ In short: our bodies naturally nudge us to eat more as the days grow shorter, but with a few mindful choices, we can honour those instincts while still feeling energised and balanced.

Contact me to find out how to best nourish your body and find a sustainable way of eating that keeps you feeling your best!

Follow The Oxford Clinic for Nutrition on Instagram or Facebook to discover more information on Autumn and Winter Nutrition

Mg and Menopause

sharon@kangaroouk.com (Sharon Keevins) — Fri, 07 Feb 2025 11:52:40 GMT

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

Are you struggling to organise your diet in the most healthy way for

you? Keep reading for top tips to make easy changes.

Many women unknowingly experience magnesium deficiency during menopause, using the hacks in this blog, you can naturally increase your magnesium intake and improve your well-being.

What are the Benefits of Magnesium for Menopause?

One of the most powerful emotions you can tap into is gratitude. By taking a few minutes each day to jot down what you're thankful for, you shift your focus from what you lack to what you have. This simple act can rewire your brain to focus on positives, reducing anxiety and building resilience against stress.

During the menopause, bone strength is at risk due to lower oestrogen hormone levels. Including magnesium in your diet helps the availability of calcium for bone maintenance. This can help your bones keep their strength, lowering your risk of fractures and helping you to stay active without worry.

We know that changing hormone levels can come with fluctuating moods. Magnesium has been shown to regulate mood and anxiety therefore, including it in your diet can balance your days and make life more simple.

Another benefit of magnesium’s regulatory effects is improved sleep quality through a calmer nervous system. This is a problem affecting many women and is contributed to by other symptoms such as night sweats and mood changes. Managing this allows you to be more productive during your day rather than experiencing that dreaded lethargic feeling from a bad night’s sleep.

With declining oestrogen levels, comes an increased risk of heart disease. Magnesium has been shown to help prevent heart disease by regulating blood pressure, reducing inflammation and supporting muscle function. Ensuring that you have sufficient magnesium in your diet can help reduce heart disease risk and preserve longevity.

So how can you get more Magnesium into your Diet?

Incorporating magnesium into your diet using these easy switches and additions to fit into your busy lifestyle can make all the difference. In the journey to taking control of your diet, it is helpful to know which foods include the most magnesium available for your body to use efficiently and how to adapt them into your diet.

Add leafy greens to your recipes. Stir some spinach into a curry, blend kale into a soup or steam and eat with each meal.

Simply sprinkle nuts and seeds into your morning yoghurt, porridge or cereal adding texture and the all-important magnesium. Nuts are also great to snack on throughout the day. Bringing them along with you in your car or bag makes them an easy go-to.

Not just a trend, avocados contain magnesium and healthy fats which help with nutrient uptake. A highly versatile ingredient, add them to your salads and sandwiches or just scoop them out of their skin as a snack!

To get your chocolate fix, you’ll be happy to hear that dark chocolate is a good source of magnesium. For the best magnesium source use 70% cocoa to snack on or have after a meal.

Mackerel and other oily fish are great sources of magnesium. Stir into a stir fry, blend to make a mackerel patȇ or just as they are with a squeeze of lemon. One portion of oily fish is recommended for many health reasons, not just magnesium content. So, increasing your intake can have many other benefits

TOP TIPS to Maximise Your Magnesium

For absorption, magnesium needs a helping hand from vitamin D . Ensure that you have a sufficient supply by containing it in your diet, especially in winter with lower sunlight exposure. Oily fish is a great source of vitamin D as well as magnesium. So eating it regularly is a double whammy! Eggs and dairy are also high in vitamin D. Alternatively, fortified cereals plant milks or even a simple cod liver oil supplement can be used if convenience is what you are after.

Unsurprisingly, staying hydrated not only contributes to general well-being but can help with the absorption of magnesium. Carry your preferred water bottle with you throughout your day continuously sipping - eventually, this will become an easy habit.

Always consider your gut health . As magnesium is absorbed in this area, it is important to keep it happy and healthy. Eating lots of fibre and even taking trusted pre and probiotics will help maintain your gut microbiome and, therefore, the absorption process.

If you do decide to take a supplement, ensure that you are not taking too much of the chosen vitamin and that the vitamin is in the correct form for absorption.

Follow The Oxford Clinic for Nutrition on Instagram or Facebook to discover more information on magnesium.

Incorporating magnesium-rich foods into your diet can be a powerful tool for women negotiating menopause symptoms. The Oxford Clinic for Nutrition can help you navigate dietary changes by working around your preferences, allergies, and lifestyle, giving you friendly, helpful and achievable advice and goals without judgment.

Decembers 2024 Newsletter

sharon@kangaroouk.com (Sharon Keevins) — Tue, 17 Dec 2024 10:27:41 GMT

You probably already know that stress is not a good thing for your body and soul. Perhaps you have even had suggested to you that you should work on a stress action plan to reduce it. In theory, destressing should be as simple as breathing out, but in practice – and especially when life gets hectic - it often feels like another task on an endless to-do list. The key is in making it

simple and enjoyable. Here are 7 lovely ideas you can weave into your daily routine. And the best part? They're all activities you'll genuinely want to indulge in.

1) Gratitude

2) Meditation

Often, stress stems from feeling overwhelmed by your thoughts and worries. Enter meditation – a practice that teaches you to be in the moment. Even just 5 minutes daily can help calm your mind and create a buffer against life's daily stresses. And don't worry if you're new to this; there are numerous guided meditation apps and websites to help you get started.

3) Singing

Whether you're a West End star or someone who saves their tunes for the shower, singing is a fantastic stress buster. The act of singing releases endorphins, your body's natural feel-good chemicals. Plus, focusing on

lyrics and melody can provide a mental break from our worries. Consider joining a pop choir locally if you fancy making new friends.

4) Laughing

It's not just a saying; laughter truly is the best medicine. Watching a funny video, sharing a joke, or even just smiling more can trigger a release of endorphins. Moreover,

laughter relaxes the whole body, relieving tension and stress for up to 45 minutes afterwards.

5) Nature Walks

Stepping out into nature, even if it's just a stroll in a local park, can be incredibly grounding. Fresh air, the sound of birds, and the feel of the sun on your skin all contribute to a lowered stress response. Mother Nature truly is a wonderful healer.

6) Deep Breathing

This might sound simple, but how often do you take intentional deep breaths during our day? By pausing and inhaling deeply, holding for a moment, and then exhaling slowly, you can activate your body's relaxation response. It's a quick and effective way to keep stress at bay.

7) Get Hugs & Cuddles

Oxytocin, often dubbed the "love hormone”, is released through touch, like hugging or even holding hands. This hormone plays a pivotal role in mother-to-baby bonding but also has the fantastic ability to reduce stress and even lower

blood pressure. So, next time you're feeling overwhelmed, consider reaching out – quite literally – to a loved one for a comforting embrace. If you have pets, it’s good to know that

petting them also releases this feel-good hormone.

So, instead of feeling the drag of yet another thing to add to your already-full schedule, consider that any one or a combination of these ideas are gorgeous ways to pass time as well as fulfilling an important function. As a side note, no one expects you to do all of these. Remember, it's the small, consistent changes that often make the most significant impact.

Wishing you all a stress-free Christmas!

The Menopause Industry Uncovered

sharon@kangaroouk.com (Sharon Keevins) — Mon, 14 Oct 2024 08:37:26 GMT

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.

July 2024 Newsletter

sharon@kangaroouk.com (Sharon Keevins) — Mon, 22 Jul 2024 12:20:17 GMT

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.

June 2024 Newsletter

sharon@kangaroouk.com (Sharon Keevins) — Mon, 10 Jun 2024 12:04:56 GMT

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.

What is Nutritional Therapy?

Nutritional therapy used to be referred to dismissively as ‘alternative medicine’. It’s only now that the science of what to eat is getting the recognition it deserves and isbeing actively promoted by a small number of well-known and enlightened medical doctors, like Dr Rangan Chatterjee and Dr Louise Newson.

Essentially, nutritional therapists apply the latest hypotheses and research in nutrition and health sciences to you and your symptoms and they come up with a diet, lifestyle and (sometimes) supplement plan to support those needs. They might bring in some coaching to help you put the ideas into practice in a meaningful way or break through whatever barriers have held you back in the past.

Personal Service

It’s a very personal approach. You might hear practitioners talk about people being ‘biochemically unique’. That means that there isn’t a single way of eating that is right for everyone. Sandra might have PMS and you want to lose weight, for example.

Sandra might have a history of antibiotic use, while you had your appendix out when you were 14. Sandra might have an intolerance to dairy, while you hate strawberries. I could go on, but you can imagine the thousands of different permutations here. And the fact is that your DNA, previous medical history, and any

current symptoms as well as what you like and don’t like, not to mention your personal circumstances are all important when a nutritionist creates a plan for you.

It is personalised just for you. That takes both time and skill. You could download something from the internet – if you knew what you were looking for – but it is not the same. A nutrition practitioner may also work with supplements targeted to a specific condition or your own health goal. This can be a minefield – potentially

dangerous and inevitably costly – if you don’t know what you’re doing.

Why Doesn't Everyone See a Nutritionist if the Results are So Good?

It’s unfortunate that so many people don’t understand what a huge effect a personalised food and lifestyle programme can have on the symptoms they have or how they experience their life.

Newspapers are full of soundbites about the latest foods, but they don’t really join the dots, and it’s difficult to see what might be possible for you. The vast majority of doctors – even those being trained today – have next to no current knowledge or practical experience of what their patients should be eating or how they might integrate the theory into their lives. They live in a world, by and large, where the solution presented during your 10-minute session lies in a prescription.Some – like Dr Chatterjee – are taking on training in something much bigger called Functional Medicine. This is a framework for considering that the symptoms you are experiencing are a result of imbalances in your body and, rather than treat the specific symptoms themselves, nutrition professionals try to understand the root cause of the problem and base their programme around that. If you think about it: nearly all medications merely suppress symptoms. Only very few are an actual cure – antibiotics come to mind here. The exclusively pharmacological approach conventional medicine so often employs does nothing to uncover the root causes.

Metformin lowers blood glucose – but why is it high in the first place? Statins lowercholesterol – but why is it elevated? Non-steroidal anti-inflammatory drugs (NSAIDs) numb pain – but why are you in pain? These are the questions nutrition professionals will ask before embarking on a quest to find out to then be able to

address the root cause.

What Happens In a Nutrition Consultation?

Your first consultation will last up to 90 minutes. You will have been asked to complete and send back a nutritional therapy questionnaire before you visit. During the session, we’ll go into your medical history, your health goals and any other challenges you’re facing, what you generally eat, what you like to eat, what you hate to eat and how you have to eat (on the bus, in a rush at your desk, and so on).

There’s no judgement and anything you share with me is kept in confidence. Nutritional therapy sessions are usually sold in programmes that run over 12 weeks. This is because it is rarely helpful for anyone to leave without the knowledge that they have the support in place to help them implement the programme, make

changes at a pace that suits them, and to deal with any challenges or questions that come up along the way.

What If I Already Know What To Do?

Knowing what you should be doing is only part of the problem if you are unhappy with an aspect of your health. Staying motivated is the hardest part of any plan. The single best way to stay in the zone is to have a coach who can give you a nudge or call you out if you start to go off piste. I’d say this is the single biggest thing that makes the difference between reaching your goal and actually staying there. That’s where health coaching comes in. It keeps you accountable and will ensure all that good work doesn’t go to waste.

Weight Loss: Men V Women

Fri, 17 May 2024 12:21:08 GMT

It's not fair!!

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.

If you are a woman and have ever tried to lose weight, you may have observed this phenomenon yourself – and you are not imagining it.

According to a House of Commons Briefing Paper from January 2021, almost two thirds of adult women in the UK are overweight or obese. Although the obesity epidemic affects both sexes, men and women gain, carry and lose weight very differently.

Thanks to differences in body composition, women are at a disadvantage right out of the gate because they naturally carry more fat than men. Men have more muscle mass, and muscle is metabolically “expensive” to keep. That means it uses up energy – and that’s calories to you and me - even when at rest while fat does not. Muscles burn considerably more calories than fat, making the male metabolism 3-

10% faster than the female one. No surprise then that in studies, men are consistently found to do better on the exact same diet a woman might follow. Moreover, nature has distributed body fat in different ways. In women, it mainly sits on the hips and bum, where it serves as a vital store, for example for pregnancy. In

men, fat tends to accumulate around the belly. During menopause, women lose even more muscle and some bone mass, which increases their body fat percentage.

On top of that, a redistribution takes place. The padding on hips and bum reduces, while belly fat increases. The female figure changes from “pear” to “apple” because male hormones such as testosterone, which are present in the female body also, become more dominant post-menopause.

If you are overweight, you are better off carrying your weight around the thighs and bum rather than the belly. Abdominal fat is a lot more metabolically active and produces not only hormones – which, among other things, further affect weight, weight distribution and hunger – but also inflammatory compounds. This visceral belly fat is unhealthier as it promotes inflammation, increasing the risk for heart attack and stroke, but we know from studies that it is lost more quickly than fat from the hips.

This puts overweight men at risk sooner than overweight women. Yet ironically, while doctors tend to advise overweight women to lose weight as soon as their BMI passes the ‘healthy’ 25 mark, they rarely ask men to lose weight until their blood pressure and cholesterol readings are already off the scale. This is despite the fact that 68% of British men are overweight or obese as opposed to 60% of women.

There’s clearly bias at work here. Our society’s pressure on women to look good means that their excess weight registers much sooner than that of men. Friends and family, too, are less likely to comment on a man’s weight than on that of a woman.

If that wasn’t enough, girls and women often dislike their figure. They wish for a slimmer waistline before they are even overweight. Most women have been on their first diet before an objective need because they perceived themselves as “too fat”. For many, this first diet – often at a very young age – sets them on a path to yo-yo dieting.

Low-calorie crash diets can lead to rapid weight loss at first, but the body reacts to this “famine” by downregulating energy expenditure. As a result, the rapid weight loss soon slows down and may even grind to a halt, even though the dieter eats less and less.

The minimum number of calories we need at rest is called “basal metabolic rate” (BMR). It is already higher for men due to their greater muscle mass. By following crash diet after crash diet, many women gradually decrease their BMR further and further, not losing or even gaining weight while eating fewer and fewer calories. If a man goes on a diet at all, it is often much later in life. Their BMR is intact, and they have that extra muscle, making it relatively easy for them to lose weight.

For men, exercise is central to weight loss. Men often succeed by motivating themselves with challenges, such as a marathon, a triathlon or the three peaks. Also, they don’t mind lifting weights at the gym.

Women, on the other hand, tend to worry about accumulating too much bulk, going for endurance exercise instead. While that’s great for stamina, heart health and mood, it doesn’t do much for weight loss. Building muscle really is key here, and if you want to lose weight and increase your BMR, resistance exercise is crucial.

And there’s more injustice... According to a 2009 study, the “hunger hormone” ghrelin spikes after a workout in women, while leptin, which tells the brain that you’re full, plummets.

Not so in men. So post-workout, women tend to eat more, which puts them at risk of gaining weight – the exact opposite of what most women are trying to achieve! Men don’t experience this same hormonal fluctuation. Researchers are not sure why that is. They can only speculate, and one theory is that it’s the female body’s way to avoid energy deficits to preserve fertility and perpetuate the species. In the female

body, a lack of calories suppresses ovulation and hormones that make reproduction possible.

But physiology is not all. There are also mental elements that vary between men and women. Of course, there are some generalisations here, and there are always exceptions to the rule, but these are the findings of research papers looking into eating behaviours.

Men are more likely to overeat than women. They are less likely to cook, whether that’s due to time constraints or a lack of skill or interest. Unless home-cooked meals are provided for them, many men reach for junk foods. They are not just convenient but also highly palatable and easy to overeat – in fact, they are designed for us to over-consume them!

Women who eat too much tend to go for those foods as well, but for different reasons. In stressful situations, they reach for food that will activate the reward centre in the brain particularly well and fast. That means foods that contain a lot of fat and sugar. In the short term, such foods provide satisfaction, but in the long run, they increase the risk of developing diabetes, heart disease and dementia. It’s a kind of self-

medication of the brain in an attempt to briefly dampen the constant firing of stress hormones.

Again, hormonal fluctuations play a significant role. You might beat yourself up about lacking willpower but body chemistry is near impossible to beat. It always wins! Successful weight loss programmes for women, therefore, address the problem both from a physiological as well as a psychological point of view. On the one hand, it’s about providing the right nutrients to enable hormone balance. On the other, it’s about reducing stressors in everyday life and the negative emotions triggered by stress, which lead to eating binges.

In my programmes, self-care, stress relief and relaxation are an important pillar. Eating is supposed to be fun. A simple plan is needed, not one that would make life even more complicated and stressful. My plans are created with that in mind. They are flexible, the recipes are quick and easy to make and popular with everyone in the family.

For a man who wants to lose weight, information and a pack of quick and easy recipes is often enough.

For women, it is not that simple. Often, they already know what a healthy diet should look like and don’t mind cooking. However, they need more support to combat emotional eating and manage stress. They enjoy the exchange with a group of like-minded people and benefit from coaching – whether that’s in a group or as an individual – even more than men. Although some men also require extra support, one study found that they consider weight loss groups ‘feminised’ and prefer to go it alone.

So, if you have had the suspicion that men are having an easier time of weight loss than women, you are absolutely right. By knowing this, you can tailor your weight loss journey according to your needs without being fazed by the results of the men around you.

My programmes are designed with women in mind. I don’t just provide quick and yummy recipes, but also the coaching support women need to change their relationship with food for good.

Hayfever & Histamine

sharon@kangaroouk.com (Sharon Keevins) — Mon, 22 Apr 2024 11:59:49 GMT

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.

For hayfever sufferers, the immune system overreacts to pollen in the air and releases histamine quicker than the body can get rid of it. This is what causes the symptoms of sneezing, wheezing and itchy, runny eyes.

Some people suffer all year round as they lack the enzyme DAO which breaks histamine down in the body - this is called histamine intolerance and can contribute to symptoms such as skin rashes, hives, headaches, miraines, brain fog, fatigue, digestive issues and food intolerances.

What Contributes to Poor Histamine Breakdawn & Higher Levels?

Hormonal Imbalances:

Oestrogen can hamper DAO, Whereas progesterone can upregulate it. So for those of us in perimenopause or who have ostrogen dominance, histamine can be an issue. I have often spoken to women who only started experiencing symptoms as they hit perimenopause. It also means you can struggle more depending on where you are in your cycle.

Gut Imbalances:

Food intolerances, constipation, and diarrhoea can all be symptoms of histamine imbalances. A healthy gut microbiome is key to keeping your immune system regulated and a dysregulated gut bacteria may even produce more histamine.

Poor detoxification:

If your liver and detoxification pathways are not functioning properly, then histamine may build up and be more likely to cause symptoms. Detoxification includes the gut, so this links back to having a healthy microbiome and transit time, so that histamine isn't being reabsorbed and recirculated.

So How Can Nutrition Help

When I work with clients struggling with histamine intolerance or hayfever symptoms, these are the key steps:

1. A low histamine diet

• This is a short term solution that packs a punch! It can help reduce symptoms significantly whilst we work on the underlying root causes.

2. Work on gut health

• Prioritising a healthy microbiome is key!

3. Work on detoxification pathways

• Making sure your liver, kidneys and gut are working well, are supported nutritionally and are excreting spent histamine.

4. Rebalance hormones

• Addressing any potential oestrogen dominance issues

5. Add in supplements to support DAO production, histamine detoxification and reduce inflammation

• The final part of the puzzle to support the body

Issue on Weight Loss

sharon@kangaroouk.com (Sharon Keevins) — Fri, 12 Jan 2024 13:38:12 GMT

The truth is that calories can be misleading and by purely focusing on them can hamper your weight

loss goals.

Here’s why:

Not all calories are created equal! Food is information for the body and each individual food will have a different effect on your metabolism.

Calorie counting can be inaccurate. Food labels are based on averages and the way your food is prepared and the quality of the ingredients can affect the number of calories it contains.

Calories do not take into account caloric availability. How your body breaks the food down is not the same as how they measure it in a lab.

Calorie restriction can lead to nutritional deficiencies. By focusing only on restricting calories your diet can miss out on important nutrients such as vitamins, minerals and fibre. Cutting fat is the easiest way to reduce calories but can have a massive impact on brain health and hormone production. Effective weight loss needs to take into account sleep, stress, hormonal imbalances and body composition. Download my guide to 10 secrets of lasting weight loss or contact me for more personalised advice.

10 SECRETS of Lasting Weight Loss

sharon@kangaroouk.com (Sharon Keevins) — Fri, 12 Jan 2024 13:28:48 GMT

This almost seems too obvious to mention,

but it is critical to losing weight and yet

very few people have a good

understanding of what actually constitutes

a good diet.

1.Eat the right things

More than 50 years of poor science has vilified fat and encouraged governments and food manufacturers to recommend you fill up

on white, processed low calorie foods.

Researchers now understand that this approach has been a huge mistake, and has directly led to the

worldwide obesity epidemic. Even the scientist who

pioneered the ‘fat is bad’ mantra has seen the error of his ways.

In short, you should be filling up on protein like meat

and fish, eggs, nuts and seeds, pulses like beans and

also lentils and other vegetarian sources of protein like tofu, plenty of vegetables, and also natural fats (and fat containing foods) like oily fish, nuts and seeds, and avocados.

You should continue to pick wholegrain carbs like

bread, pasta and rice over white varieties but also think carefully about how much of these you eat.

The battle of calories versus fat has had you eating too many starchy carbs, just because that rice cake had far fewer calories than a handful of nuts.

2. Consider portion size

Even healthy foods can provide you with excess energy that your body will store as fat. So how much is just enough? Clearly it depends on what you are doing in the day (if you’re a regular exerciser or lead a more sedentary life) but here’s a rough guide:

BREAKFAST – something like a poached egg on toast or, if you’re a porridge or overnight oats fan, 50g oats (that’s a decent-sized bowl) with some berries and a sprinkling of flaxseeds, or 3 rashers of lean bacon, grilled tomatoes, mushrooms, one slice

of wholegrain toast.

LUNCH – slice of rye toast with mashed avocado,

or 3 slices of lean turkey breast, tomato, watercress and a little home-made olive oil-based dressing. Or

a wholemeal wrap filled with veggies/ salad and some lean meat or tin of tuna. Or a protein-based soup and a wholemeal roll.

DINNER – 4 slices of grilled halloumi and a giant salad; or one palm-sized salmon fillet or the same amount of chicken, loads of veg and/ or loads of salady stuff and a few tablespoons of brown rice or potato wedges made from a small sweet potato.

SNACKS – an orange and 2 Brazil nuts or 1 hard boiled egg and a handful of spinach) or 2 oatcakes topped with nut butter (unsweetened) or a small pot of full fat Greek yoghurt and a small handful of raspberries – no more than 2 snacks a day and only if you need them.

3. Don’t forget the extras

Drinks add up and so do condiments like

ketchup and other sauces. They’re still OK to

have in moderation, but they do count, especially the sugary ones, and the numbers add up quickly.

The healthiest condiments include regular mustard (this contains no sugar, just a little vinegar and salt), vinegar, olive oil (for dressings), natural herbs and spices, horseradish, pesto, lemon or lime juice, soy sauce, tahini, most salsas, most bottled hot sauces like Tabasco, and capers.

The worst condiments are ketchup (always full of sugar, whichever way you cut it), brown sauce, barbecue sauce, ranch dressing, commercial salad dressings, tomato-based chilli sauce, Thai sweet chilli sauce, tartar sauce, plum sauce, sweet and sour sauce, Teriyaki sauce, and jams, jellies and other preserves.

You I'll also want to ensure that you are not forgetting drinks. You could have the healthiest diet in the world, but don’t undo all your good work with sugar-laden drinks like fruit smoothies, cordials and fizzy drinks. Wine also goes on the list, as do other alcoholic drinks.

4 . Drink more water

It is very easy to confuse hunger with thirst so you do need to keep a check on how much water (or other liquids) you are drinking in a day. Also, as you age, it’s harder to read the thirst signals, too.

2ltrs of water a day should be enough but more depending on activity levels (it goes without saying that you’ll need more if you’ve been to the gym) and the weather.

Enough studies support the notion that increasing water intake leads to weight loss. This is partly through increased number of calories burned. 10 minutes after drinking, you could have turned up your metabolism by 25% (and the greatest results were from drinking cold water).

Another study showed that, when overweight women increased their water consumption to 1+ltr, they lost and extra 4kg (4.4lbs) over the course of a year just from doing this one thing. And one more thing before I excuse you to fill up your water bottle, observational studies point to water-drinkers consuming an average of 200 fewer calories per day.

5. Flush out toxins

Your liver carries out a massive number of

really important roles in the body. What you

might not know is that it plays a big part in

whether you are going to lose weight.

A healthy liver can burn fat, get rid of excess fat

(via the bowel) or cause the body to lay down fat

due to its relationship with the fat storage hormone

insulin. If you have a weight problem – particularly

if you’re carrying a spare tyre around your middle –

chance are you ’ll have an imbalance in insulin levels.

And, unless you get a handle on that, you won’t see

weight loss any time soon. Added to that, the more

insulin you have in the your body, the more testosterone is produced, knocking that delicate balance of hormones even further out.

On top of that, when you’re losing weight, you’re

mobilising stored fat and using it as fuel. The trouble is that the fat is where we store a lot of our toxins and, in today 's modern, polluted society, the liver has such a big job getting rid of the toxins we are absorbing on a daily basis (not least all those petrochemicals from the environment and the synthetic oestrogens found in most‘ normal’ skin care products), that sometimes it just can’t do

any more. To stop itself being overburdened, it just won’t allow your body to mobilise those fat stores if it decides doing so puts your health in danger.

6. Support your liver

Give your liver a break by easing up on all

those things it needs to work so hard to

get rid of. This means:

Cut back on caffeine and alcohol. Rethink your personal care products (shampoos, conditioners, deodorants, body lotions). Avoid anything that contains parabens or sodium lauryl sulfate as these

are synthetic oestrogens and contribute to hormon imbalance.

Rethink your household cleaning products for exactly the same reason. My favourite natural cleaning brands are Method and Ecover.

Eat organic if you can afford it. Add in plenty of liver-boosting foods to your diet.

This includes:

Sulphur-rich foods like garlic, onions, cauliflower,

broccoli, cabbage, Brussels sprouts, cabbage.

Beetroot and carrots also stimulate the detoxification process.

Leafy green veggies are great for mopping up

environmental toxins from the blood stream.

Start the day with hot water and lemon. The citric acid encourages your liver to produce bile, which helps you excrete toxins. Turmeric and cinnamon support optimum liver function.

7. Make exercise part of your life

Only 50% of people exercise and 32% exercise regularly. When you exercise regularly, you burn energy, strengthen your muscles and bones. In addition, working out regularly (whatever that means for you) leads to more energy, which leads to more movement.

Exercise also improves mood. Not only will you feel

better about how you look, but exercise also stimulates brain chemicals called neurotransmitters that leave you feeling happier and more relaxed. And the happier and more relaxed you feel, the less likely you are to turn to junk foods to compensate.

8. Take self care seriously

You should know that only you hold the key to make yourself happy. The more you look after your self-care (doing lots of nice things for yourself just for the joy of doing it), the happier you will be and importantly, the less you will rely on biscuits and chocolate (or whatever your trigger foods are) to make you happy.

These normal ‘ rewards’ are short-lived and usually

followed by recriminations. If you truly want lasting

change, you need to find ways of regularly getting

that feel-good feeling from other things.

Build in more appropriate ways of making yourself

feel better and look forward to non-food related

treats. For example, choose to spend 5 minutes

relaxing in the sunshine in the garden to recharge

your batteries rather than to grab a handful of biscuits.

9. Keep your hormones happy

Some common hormone imbalances can work against you when you want to lose weight. One of the main ones is the stress hormone cortisol, which knocks blood sugar out of balance, keeps cravings in full flow and ensures fat stays around the middle. Stress hormones rise too high during and after

particularly stressful events (and they can stay high for years after), and even the drip, drip, drip of everyday events has a negative impact.

The second is your thyroid hormones. The thyroid is

the body’s internal motor. Low levels are typically linked to low energy, constipation, low sex drive, cold hands and feet, (weirdly) a disappearing outer third of your eyebrow, and an inability to lose weight. If any of these resonate, it’s worth asking your GP to test your thyroid levels. It’s also important to know that many people are‘sub-clinical’ –their hormone levels are low but not yet quite low enough for the GP to prescribe medication.

Additionally, even if you have a diagnosis and are taking thyroxine, it’s entirely possible that you still don’t feel great because the hormone the doctor measures is only part of the picture.

The third hormone is oestrogen, an obesogen that can make you put on weight when levels in your body get out of balance. Very heavy or painful periods (even a diagnosis of fibroids or endometriosis) can be an indicator of too much oestrogen. If you suspect that any of these hormones might be out of sync for you, it’s worth knowing that private lab tests are available to diagnose a problem that a nutritional therapy plan may help resolve.

10. Ask for help

One of the reasons #1-9 probably will apply to you for sure, but #10 is often the main thing standing in most people’s way. You know what you SHOULD be doing, but the information alone is not enough. Staying motivated is the hardest part of any plan.

The starting point should be creating a vision for

where you want to be. Think about what your goal is

and how you will feel when you get there. It’s useful to write this down and refer to it regularly to remind

yourself where you’re headed – maybe every day.

Keeping a food diary is one of the best ways to stay

on track. Actually writing down what you are eating

and drinking is very illuminating. You’ll also want to

keep a weekly meal planner so that you can get your head around shopping and prepping your meals. This way, it ’s less likely that you will stray from your path.

The single best way to stay in the zone is to have a buddy or coach who can give you a nudge or call you

out if you start to off piste. I’d say this is the single biggest thing that makes the difference between reaching your goal and actually staying there. That’s where health coaching comes in. You can do ALL of

this yourself, but having someone on your side and keeping you accountable will ensure all that good

work doesn’t go to waste.

As a nutritionist and health coach, I help people just like you change how they think about food and

lose weight for good. They regain control of food and have the confidence to live their lives without being ruled by what they eat. If this sounds like what you need right now, book a free call to see if my approach

is the right fit for you. Need some help putting this all into practice? Why not book a free, no-obligation call to see if my weight transformation programmes are right for you? If that sounds like what you need right now,go here.

Demystifying Detoxification

sharon@kangaroouk.com (Sharon Keevins) — Mon, 20 Nov 2023 11:16:25 GMT

Demystifying Detoxification

In the 21st century, more than at any other time in history, you are bombarded with toxins. In addition to environmental pollution, there are many toxins in the food you eat: including pesticides and even hormones in intensively farmed meats. Your body is dealing with substances for which it wasn’t designed. Add to that, your body also generates toxic waste through normal processes like digesting food and creating energy.

Although detox is a normal process your body does day in, day out, your system can easily become overburdened, and the detoxification machinery cannot always keep up with demand. Anything that cannot be eliminated and excreted is locked up safely in the fat stores. Think toxic dump!

If you find you have allergies or food intolerances, frequent headaches, sensitivity to chemicals and environmental pollutants, chronic digestive problems, muscle aches and inflammatory conditions, it’s possible that you have exceeded your body’s capacity to detoxify.

How it affects your hormones

Some hormone imbalances are linked to there being too much of one hormone in relation to others. There are various reasons this might happen, and one of those is linked to impaired detoxification pathways – the excess cannot leave the body. Endometriosis and fibroids are, to begin with, linked to too much oestrogen or ‘oestrogen dominance’.

How to Support your detoxification

WHAT TO EAT ?

Eat a portion of cruciferous veg every day to support phase 1 of detoxification in your liver
Eat a rainbow - having an array of colourful fruits and vegetables in our diet every day means we get lots of antioxidants and nutrients to help support.
Prioritise protein - we need certain amino acids (protein building blocks) for phase 2 of detoxification in our liver
Cut out alcohol and processed foods which add to our toxic burden
Drink plenty of fluids to stay hydrated - a good way to judge this is by keeping
your urine a pale straw colour
Eat lots of fibre to help regular, daily bowel movements

STOP ADDING TO YOUR TOXI C LOAD

Buy organic where you can
Drink filtered water
Don’t use plastic tupperware or drinking bottles
Exercise daily for at least 15 minutes
Move regularly throughout the day
Use a sauna
Prioritise sleep - aim for at least 7 hours
Consider the chemicals in your cosmetics and

cleaning products

CHEMICAL TO AVOID

Parabens
Phthalates
Sodium lauryl/ laureth sulphate
Fragrance (these will usually be synthetic)
Triclosan
BPA
Benzenes

(check out Campaign for Safe Cosmetics to find out more)

Hormonal Imbalances

sharon@kangaroouk.com (Sharon Keevins) — Mon, 16 Oct 2023 06:50:51 GMT

Your hormones regulate so many functions in the body, not just in relation to when (or if) you get your period as well as those hot flushes.

They also dictate how fast your metabolism is, how hungry (or full) you feel, how sexy you feel, whether you will gain or lose weight, and they even let you know when it’s time to go to bed.

These hormones talk to each other continually, and they are potent – a ‘delicate dance’. Too much or too little can cause side effects throughout the body.

Your hormones can be disrupted by the toxins you absorb, stress, poor diet, lifestyle choices, and your weight.

Hormone imbalance can range from feeling slightly out of balance – where you might experience symptoms like low mood or weight gain and their impact felt to a lesser or greater extent – or they might be significant enough for a medical diagnosis

Symptoms of hormonal imbalances

The following are some symptoms you may be experiencing and the potential hormone at play behind them. Remember that hormones are intricate and interweaving so an imbalance in one may affect another.

High Oestrogen:

Bloating
Breast pain
Heavy periods
Fatigue
Headaches
Weight gain
Anxiety
Fibroids

Low Progesterone:

Weight gain
Low libido
Insomnia
Night sweats
Hot flushes
Anxiety
Depression
Heavy periods

Low Testosterone:

Hot flushes
Brain Fog
Low mood
Irritability
Weight gain
Trouble sleeping
Low libido

High Cortisol:

Stress
Insomnia
Weight gain
Tired and wired
Low libido
PMS
Menstrual irregularities

Hormone Harmony

If you recognise these symptoms and want to learn how to rebalance your hormones, join my 4 week group programme - hormone harmony.

I will guide you through and coach you every step of the way! The programme includes a Hormone masterclass, meal plan, recipes and shopping list, as well as weekly Q&A sessions where you can ask any questions you may have.

Starts 30th October 2023

Join Now!

Oestrogen Metabolism

sharon@kangaroouk.com (Sharon Keevins) — Tue, 03 Oct 2023 09:27:00 GMT

Oestrogen Metabolism

Use it, then lose it!

It is crucial for your body to break down oestrogen in order to maintain hormonal balance. If oestrogen is poorly inactivated, this can trigger certain cancers such as breast, endometrial or cervical cancer in women and prostate cancer in men.

Oestrogen metabolism happens in 2 phases:

Phase 1 - hydroxylation - where estradiol and estrone (active forms of oestrogen) are converted to other forms of oestrogen. If phase 1 is impaired, oestrogen accumulates and may become carcinogenic.

Phase 2 - conjugation - where oestrogen is bound to other molecules to enable it to be excreted more easily through our bile, stool and urine.

Think of it like filling a bath. If phase 1 and 2 are impaired it's like you are keeping that tap running constantly whilst not pulling out the plug. Oestrogen keeps building and recirculating in the body.

Oestrogen Detoxification

It is crucial to ensure all oestrogen metabolites are excreted efficiently by the body and the best way to help this is to make sure your gut is healthy and working well.

How?

- feed your gut microbiome (bacteria) with lots of vegetables especially prebiotic ones like asparagus, garlic, onion, bananas and flaxseeds.

- include cruciferous veg in your diet every day. Examples are broccoli, cabbage, cauliflower, rocket and watercress. These contain sulforaphane which is an potent antioxidant and anti-inflammatory compound that helps your body process oestrogen effectively

- include fibre to help bind to the oestrogen and excrete it. Good examples are chia seeds, nuts, seeds, vegetables.

- Remember to drink enough water alongside your fibre to stop constipation and make sure you are urinating frequently

- add in some probiotic foods each day. These include kimchi, kefir, yoghurt, sauerkraut and kombucha.