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Welcome to the Nutrition Space

Struggling with hormone imbalances, low energy, or digestive issues? Discover how Nutritional Therapy can help!

I'm Charlotte, your dedicated nutritional therapist, here to guide you on your journey to wellbeing.

At The Nutrition Space, I specialise in women's health, offering tailored dietary and lifestyle advice backed by advanced functional testing and expert supplementation recommendations.

Explore my website to learn more about how I can support your unique wellness goals.

"It's never too early or too late to work towards being the healthiest you"

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Services

Offering personalised nutritional therapy services designed to support your health journey with tailored dietary advice, lifestyle adjustments, and targeted supplement plans to help you achieve optimal well-being.

1-1 Consultation

Personal, one-on-one session focused on your specific health needs and goals.

Hormone Essentials Package

Personal, one-on-one sessions focused on your specific health needs and goals.
Functional testing including DUTCH Complete and comprehensive blood test

Gut Essentials Package

Personal, one-on-one sessions focused on your specific health needs and goals.
Functional testing including GI Ecologix and comprehensive blood test

Testimonial

"Charlotte's guidance was essential in helping me manage my stress response, and she also provided invaluable advice on the right supplements to support my histamine response. Her expertise, combined with her warm and approachable manner, made me feel completely at ease during our consultation. Since working with her, I've seen significant improvements in my health and overall wellbeing. I highly recommend Charlotte to anyone looking to enhance their health, diet, or lifestyle. Her knowledge and support have been truly invaluable."

Fiona

Glutathione is often called the master antioxidant for a reason - it’s a powerhouse molecule that plays a critical role in protecting your cells and supporting overall health.

💡 What Does Glutathione Do?

✨Prevents Cellular Damage: It neutralises free radicals caused by oxidative stress, pollutants, medications, heavy metals, alcohol, and other toxins.
✨Supports Detoxification: Your liver relies on glutathione to clear harmful substances.
✨Recycles Other Antioxidants: It helps regenerate vitamin C and vitamin E, boosting their effectiveness.

💡 How Is It Made?
Your body can produce glutathione, but it needs the raw materials to do so:

✨Cysteine (the limiting factor)
✨Glycine
✨Glutamic Acid

While glycine and glutamic acid are readily available in the diet, cysteine can be harder to obtain. Foods rich in cysteine include:
🥚 Eggs
🥩 Meat
🥛 Dairy
🌰 Nuts and seeds

Cysteine can also be supplemented as NAC (N-acetylcysteine), which provides your body with the building blocks to produce glutathione.

💡 Why Genetics Matter
Your ability to produce and use glutathione can depend on your genes. Variants in the GSTM1 gene can cause partial or complete deletion of GSTM1 activity, meaning some individuals have little to no GSTM1 function. This can make it harder for the body to detoxify and handle oxidative stress, leaving cells vulnerable to damage over time.

If you have this genetic variant, prioritising glutathione support through diet, lifestyle, and supplements can make a significant difference.

✨ Key Takeaway: Glutathione is essential for your body’s detox and antioxidant systems. By providing the raw materials, managing oxidative stress, and considering genetic factors, you can support your body’s production and function of this vital molecule.

#glutathione #antioxidantsupport #detoxification #oxidativestress #wellnessjourney #nutrigenomics #nutritionaltherapy

Water-soluble vitamins are essential nutrients your body needs daily, as they’re not stored for long and are easily lost through urine. Unlike fat-soluble vitamins (which are stored in fat tissues), these need regular replenishment from your diet or supplements.

💡 What Are Water-Soluble Vitamins?
✨Vitamin C: Supports immune health, collagen production, and acts as a powerful antioxidant.
Sources: Citrus fruits, bell peppers, strawberries, broccoli.
✨B Vitamins (B1, B2, B3, B5, B6, B7, B9, B12): Vital for energy production, brain function, red blood cell formation, and nervous system health.
Sources: Whole grains, eggs, leafy greens, legumes, dairy, and meat.

🧠 Important Considerations
✨Daily Intake Matters:
Since your body can’t store water-soluble vitamins, consistency is key. Aim to include them in your meals every day.
✨Cooking Impacts Nutrient Retention:
Water-soluble vitamins can break down in heat or dissolve in cooking water.
Tip: Steam, sauté, or eat raw when possible to preserve nutrients.
✨Deficiencies Can Show Quickly:
Low levels can lead to fatigue, weakened immunity, or poor skin health. Regular intake is vital to maintain energy and vitality.
✨Over-supplementation:
While excess water-soluble vitamins are excreted, over-supplementing can still strain your body. Stick to recommended doses and consult a healthcare professional when in doubt.

✨ Simple Ways to Boost Your Intake:
🔹Add citrus fruits or berries to your breakfast. 🍓
🔹Snack on nuts, seeds, or boiled eggs for a B vitamin boost. 🥚
🔹Include leafy greens or bell peppers in your lunch or dinner. 🥗

💡 Takeaway: Water-soluble vitamins are small but mighty, fuelling your body and brain every day. Prioritise fresh, nutrient-dense foods to stay vibrant and energised.

#vitaminsmatter #dailynutrition #stayenergized #watersolublevitamins #nutritionaltherapy

Here’s what a wonderful client had to say about their experience with Nutritional Therapy. This is what makes Nutritional Therapy unique: We meet you where you are.

✨ Here’s How We Do It:

🔹Your Pace, Your Capacity: We understand that life is busy and change can feel overwhelming. That’s why we create protocols that fit your lifestyle and energy levels - making it sustainable, not stressful.

🔹Tailored Recommendations: No one-size fits all approach here. Dietary, lifestyle, and supplement advice is personalised, so you can take actionable steps that align with your goals and capacity.

🔹Empowering, Not Overwhelming: By breaking changes into achievable steps, we help you build momentum and confidence, one win at a time.

🌟 The Goal? Progress, Not Perfection.
Your journey to better health should feel doable and empowering. With Nutritional Therapy, we work together to create changes that are sustainable for you - and celebrate every step forward.

💡 If you’ve been hesitant to start your health journey, know that you don’t have to do it all at once. Let’s take it one step at a time, together.

#clientlove #nutritionaltherapy #sustainablehealth #meetyouwhereyouare #progressnotperfection #nutritonaltherapy

Phytonutrients, also called phytochemicals, are powerful compounds found in plants that support your health on a cellular level. For women, they play a key role in balancing hormones, supporting detox pathways, and promoting overall vitality. 🌿

💡 Why Phytonutrients Matter for Hormonal Health

✨Hormone Balance: Certain phytonutrients, like those in cruciferous vegetables (broccoli, kale, cauliflower), aid oestrogen metabolism, reducing excess or harmful oestrogen levels.
✨Antioxidant Power: They fight oxidative stress, a key driver of hormone disruption and ageing.
✨Inflammation Support: Phytonutrients like curcumin (turmeric) and quercetin (onions, apples) help lower inflammation, a common contributor to hormonal imbalances.
✨Gut Health: Fibre-rich phytonutrient foods like berries and leafy greens support gut bacteria, crucial for hormone metabolism.

💡Easy Ways to Add Phytonutrients

✨Rainbow on Your Plate: The more colourful your meals, the more phytonutrients you're getting. Think red peppers, purple cabbage, orange carrots, and green spinach.
✨Boost with Smoothies: Blend berries, spinach, and flaxseeds for a phytonutrient-packed drink.
✨Spice it Up: Add turmeric, ginger, or cinnamon to your meals for a flavourful boost.
✨Snack Smart: Choose phytonutrient-rich options like nuts, seeds, or fresh fruit.
✨Go Seasonal: Seasonal produce often has higher nutrient levels and better variety.

🌟 Takeaway
Phytonutrients are nature’s way of supporting your hormones and overall health. Start small by adding one new colourful plant-based food each day - it’s an easy step toward feeling balanced, energised, and thriving!

#phytonutrients #hormonalhealth #nutritionaltherapy #balancenaturally #eattherainbow 🌈

"Integrity is when our words and deeds are consistent with our intentions." 🌱

In health, integrity means aligning your daily actions with the goals you’ve set for yourself. But to truly succeed, your goals need to be realistic, achievable, and doable within your current circumstances.

Start small:
✨Swap one processed meal for a nutrient-dense option.
✨Prioritise sleep by setting a consistent bedtime, even if it’s just 15 minutes earlier.
✨Move your body in ways that work for your schedule and capacity.

Setting realistic goals ensures you can build habits that stick. When your actions align with your intentions in a sustainable way, you create a foundation of trust with yourself - and that’s where real, lasting health begins.

💡 Reflect: What’s one small, realistic action you can take today to move closer to your health goals?

#healthintegrity #alignedliving #realisticgoals #sustainablewellness #nutritionaltherapy

Supplements can be a powerful tool to support your health, but with so many options on the market, choosing the right ones is crucial. Here's why quality and precision matter:

1. Fillers and Additives:
Some supplements contain fillers, binders, or additives that may not serve your health. These ingredients can include artificial colours, preservatives, or even allergens.

2. Check for Interactions with Medications:
If you're taking any medications, supplements can interact with them in ways that may reduce effectiveness or even pose risks. Always check with a healthcare professional to ensure your supplement is safe and won’t interact with your prescriptions.

3. Correct Dosage is EVERYTHING:
More isn’t always better! Too much of a supplement can lead to toxicity, while too little won’t have the desired effect. Opt for targeted doses based on your specific needs, ideally informed by lab tests or professional advice.

4. Forms and Absorption Matter:
The type of nutrient used in a supplement affects how well your body absorbs it. Look for high-quality formulations designed for maximum effectiveness.

✨Takeaway: Invest in Quality
When it comes to supplements, the phrase “you get what you pay for” often holds true.

✨ Tips for Choosing Supplements
✅Buy from trusted, reputable brands with third-party testing.
✅Avoid bargain-bin supplements that cut corners on quality.
✅Consult a healthcare provider to ensure what you’re taking is safe and effective.

💡 Supplements are a tool, not a shortcut. Use them wisely and let quality guide your choices. 🌿💊

#supplementsmart #qualitymatters #healthychoices #nutritionsupport #nutritionaltherapy

Hormone Replacement Therapy (HRT) can be a game-changer for women navigating hormonal shifts like menopause, but there’s more to the story. If you’re on HRT - or considering it - it’s essential to support your body in two key ways:

💡 1. Nutrient Status:
HRT doesn’t work in isolation - your body relies on a range of nutrients to metabolise and balance hormones effectively. Without the right nutrients, your body may struggle to process the additional hormones, leading to suboptimal results or side effects.

✨ Key Nutrients to Support HRT:
▪Magnesium: Helps regulate oestrogen and supports stress resilience.
▪B Vitamins (especially B6, B9, B12): Essential for hormone metabolism and reducing oestrogen dominance.
▪Zinc: Supports hormone receptor function.
▪Vitamin C: Strengthens adrenal health and detoxification pathways.

💡 2. Hormone Detox Pathways:
When you’re on HRT, your body processes and clears hormones through the liver, gut, and kidneys. If these pathways aren’t functioning optimally, it can lead to hormonal imbalances, sluggish clearance, and symptoms like bloating, fatigue, or brain fog.

✨ Supporting Your Detox Pathways:
▪Liver Support: The liver detoxifies hormones in two phases:
1. Phase 1 (Cytochrome P450 Enzymes): Converts hormones into metabolites.
2. Phase 2 (Conjugation): Neutralises metabolites for elimination.

▪Gut Health: Oestrogen is eliminated via the gut. Poor digestion or constipation can lead to oestrogen being reabsorbed, contributing to dominance.

▪Kidney Function: Hydration is key for flushing out excess hormones.

✨ Takeaway
HRT is just one piece of the puzzle for hormone health. By considering your nutrient status and supporting your body’s natural detoxification pathways, you can maximise the benefits of HRT and maintain overall health and balance.

#hormonehealth #HRTsupport #detoxpathways #nourishyourbody #balancedliving #nutritionaltherapy

Metabolic reserve is your body’s "health savings account" the stored energy, nutrients, and resources your cells rely on to keep you healthy and resilient. It’s what helps you handle life’s daily challenges and bounce back from stress or illness.

Think of it as your body’s backup battery: the stronger your reserve, the better you can adapt, recover, and thrive. But when stressors drain these reserves faster than you can replenish them, your health can take a hit.

💡 Key Areas of Metabolic Reserve:
✨Antioxidant Capacity: Your body’s ability to fight oxidative stress and prevent cellular damage.
✨Micronutrient Reserves: Stores of vitamins and minerals needed for every cellular process.
✨Mitochondrial Integrity & Energy Capacity: Mitochondria are the "powerhouses" of your cells, generating energy to fuel every function.
✨Digestive System: A healthy gut supports nutrient absorption and immune defence.
✨Immune System: Your body’s defence system depends on metabolic reserves to respond effectively to infections.
✨Neuro-Endocrine System: Regulates hormones like cortisol, which plays a big role in your stress response.
✨Detoxification System: Your liver, kidneys, and cells need reserves to process and eliminate toxins.
✨Genetic Variants: Your unique genetics can influence how efficiently you use or deplete reserves.

⚡ How Stressors Drain Reserves:
Life’s challenges - whether physical, emotional, or environmental - tap into your metabolic reserve. Chronic stress, poor diet, lack of sleep, and overtraining can leave you running on empty. Over time, this leads to:
✨Fatigue
✨Brain fog
✨Susceptibility to illness
✨Slow recovery from stress or injury

🌱 Building Your Reserves:
✨Prioritise Nutrition
✨Rest and Recovery
✨Manage Stress
✨Supplement Wisely
✨Listen to Your Body

✨ Takeaway:
Your metabolic reserve is the foundation of health and resilience. By building and maintaining these reserves, you can handle life’s challenges with energy, balance, and strength. Protect your reserves - they’re the ultimate investment in your long-term health.

#metabolicreserve #cellularhealth #energyforlife #resiliencematters #nutritionaltherapy

Electrolytes are tiny but mighty minerals like sodium, potassium, calcium, and magnesium that play a big role in keeping your body functioning at its best. They help regulate hydration, nerve function, muscle contractions, and even your heartbeat!

💡 Why is Electrolyte Balance Important?
Your body thrives on balance. Electrolytes help:

✨Hydrate cells: Ensuring water is absorbed and retained where it’s needed most.
✨Maintain energy: Supporting efficient energy production and recovery.
✨Nerve signalling: Transmitting messages from your brain to your body.
✨Muscle function: Preventing cramps and supporting smooth contractions.

🔄 What Promotes Electrolyte Balance?
✨Hydration: Drink water with electrolytes, especially during exercise or hot weather.
✨Diet: Include electrolyte-rich foods:
▪Potassium: Bananas, sweet potatoes, spinach.
▪Magnesium: Nuts, seeds, dark chocolate.
▪Calcium: Dairy, almonds, leafy greens.
▪Sodium: Sea salt, fermented foods.
✨Balanced Activity: Exercise is great, but replenish what you lose through sweat.

🚨 What Disrupts Electrolyte Balance?
✨Over-hydration or Dehydration: Too much or too little water can throw off the balance.
✨Excessive Sweating: Loss of sodium and potassium during intense workouts or heat exposure.
✨Poor Diet: A lack of nutrient-dense foods can lead to deficiencies.
✨Stress: Chronic stress can deplete magnesium and impact other electrolytes.
✨Illness: Diarrhoea, vomiting, or certain medications can dehydrate and deplete electrolytes.

Electrolyte balance is the foundation of hydration, energy, and overall wellness. Keep your body in harmony by staying hydrated, eating nutrient-rich foods, and paying attention to what your body needs after activity or illness.

#electrolytebalance #hydrationmatters #healthtips #stayinbalance #nutritonaltherapy

Physiological resilience is your body’s amazing ability to adapt, recover, and reset in response to challenges. At its core, it’s the capacity of each cell, tissue, and organ system to handle stress - whether physical, emotional, or environmental - and bounce back stronger.

Resilience is what keeps your body functioning smoothly in the face of daily demands:

✨Regulating stress responses.
✨Maintaining energy and focus.
✨Supporting immune defences.
✨Recovering from illness or injury.

Think of it like a muscle. The more resilient your systems, the better you can adapt to challenges without getting stuck in survival mode.

While your body is designed to handle occasional stress, chronic or repeated stressors can push your resilience to its limits.

✨Physical Stressors: Poor sleep, nutrient deficiencies, overtraining.
✨Emotional Stressors: Anxiety, trauma, chronic worry.
✨Environmental Stressors: Toxins, pollutants, or infections.

When stress overwhelms your systems:
✨Cells lose their ability to repair and regenerate effectively.
✨Hormones like cortisol stay elevated, leading to fatigue and burnout.
✨Organs struggle to reset, leaving you stuck in a state of imbalance.

🌱 Building Resilience:
✨Stress Management: Practice mindfulness, deep breathing, or yoga.
✨Balanced Nutrition: Fuel your body with whole foods, antioxidants, and hydration.
✨Movement and Rest: Combine regular exercise with adequate recovery time.
✨Prioritise Sleep: Quality sleep is the foundation of resilience.
✨Seek Support: Address underlying health issues with a healthcare professional.

📌Physiological resilience is what allows your body to thrive - not just survive. By nurturing your systems and managing stress, you can maintain the strength to adapt to life’s challenges and reset with ease.

📌 This was a snippet from Session 1 of Tanya Borowski’s Women’s Health Mastery, Affiliate Mentoring Programme 2025. Empowering women’s health through education and action.

#physiologicalresilience #stressmanagement #nutritionaltherapy #WomensHealthMastery #adaptandthrive

The B-vitamin family is a group of water-soluble vitamins essential for energy production, brain function, and overall health. Here's a breakdown of each:

1. Vitamin B1 (Thiamine):
✨Role: Converts carbohydrates into energy; supports nerve and muscle function.
✨Sources: Whole grains, legumes (lentils, beans), nuts, seeds, pork, and fortified cereals.

2. Vitamin B2 (Riboflavin):
✨Role: Helps with energy production and acts as an antioxidant to protect cells.
✨Sources: Dairy products, eggs, lean meats, green leafy vegetables, almonds, and fortified cereals.

3. Vitamin B3 (Niacin):
✨Role: Aids in energy metabolism, supports DNA repair, and maintains healthy skin.
✨Sources: Chicken, turkey, fish (tuna, salmon), peanuts, mushrooms, and whole grains.

4. Vitamin B5 (Pantothenic Acid):
✨Role: Essential for synthesising and metabolising fats, proteins, and carbohydrates.
✨Sources: Avocados, sweet potatoes, broccoli, mushrooms, whole grains, and eggs.

5. Vitamin B6 (Pyridoxine):
✨Role: Helps produce neurotransmitters like serotonin and dopamine and supports immune health.
✨Sources: Bananas, poultry, fish, potatoes, fortified cereals, and chickpeas.

6. Vitamin B7 (Biotin):
✨Role: Supports metabolism of fats and carbs; promotes healthy skin, hair, and nails.
✨Sources: Eggs, almonds, sweet potatoes, spinach, salmon, and seeds.

7. Vitamin B9 (Folate/Folic Acid):
✨Role: Crucial for DNA synthesis, cell growth, and preventing neural tube defects in pregnancy.
✨Sources: Leafy greens (spinach, kale), asparagus, citrus fruits, beans, lentils, and fortified grains.

8. Vitamin B12 (Cobalamin):
✨Role: Supports red blood cell formation, nerve function, and DNA synthesis.
✨Sources: Fish (sardines, salmon), meat, eggs, dairy, and fortified plant-based milks or cereals (for vegans).

💡 Tip: If you’re vegan, vegetarian, or have absorption issues, consider a B-complex supplement, particularly for B12 and B9, as these can be harder to obtain from a plant-based diet.

#Bvitamins #foodsources #brainhealth #nutritionaltips #nutritionaltherapy

Ever feel like your mind is stuck in a haze - forgetting words, struggling to focus, or feeling mentally drained? That’s brain fog, a frustrating but common experience that can impact your quality of life.

Brain fog isn’t a medical diagnosis but a symptom of underlying imbalances. It’s a feeling of mental cloudiness that can make even simple tasks feel overwhelming.

🔍 What Causes Brain Fog?

✨Stress: Chronic stress increases cortisol, which can impair memory and focus.
✨Trauma: Past or ongoing trauma can dysregulate the nervous system, keeping the brain in a fight-or-flight state and reducing cognitive function.
✨Hormonal Imbalances: Fluctuations in hormones like oestrogen or thyroid hormones can affect cognitive function.
✨Nutritional Deficiencies: Low levels of vitamin B12, iron, or omega-3s can leave your brain under fuelled.
✨Sleep Deprivation: Poor quality sleep reduces your brain’s ability to process and retain information.
✨Inflammation: Conditions like autoimmune diseases or a poor diet can lead to brain inflammation, slowing mental clarity.

Brain fog can interfere with productivity, decision-making, and even your relationships. It can feel isolating and frustrating, especially when it becomes a regular occurrence.

🌟 Ways to Tackle Brain Fog:

✨Prioritise Sleep: Aim for 7-9 hours of quality rest each night.
✨Manage Stress and Trauma: Incorporate mindfulness, therapy, or trauma-informed practices to calm the nervous system.
✨Check Your Diet: Focus on whole foods, especially those rich in omega-3s, antioxidants, and B vitamins.
✨Stay Hydrated: Dehydration can quickly impair focus.
✨Address Underlying Issues: Speak to a healthcare provider to check for hormonal imbalances, nutrient deficiencies, or chronic inflammation.

💬 Your Takeaway: Brain fog isn’t “just in your head” - it’s your body’s way of signalling that something needs attention. By understanding the root cause, including unprocessed trauma, and making targeted changes, you can lift the haze and reclaim your mental clarity.

#brainfog #mentalclarity #traumahealing #wellnesstips #healthymind #nutritionaltherapy

“Strong women don’t have ‘attitudes’, we have standards.” And in health, as in life, having high standards isn’t just a preference - it’s a necessity.

When it comes to our wellbeing, it’s time to let go of the guilt for prioritising ourselves. Saying “no” to what doesn’t serve you - be it unhealthy habits, poor boundaries, or inadequate care - isn’t about attitude. It’s about recognising your worth and demanding better.

🩺 In health terms, this means:

✨Advocating for thorough answers when something feels “off” in your body.
✨Seeking care that listens to your needs - not dismisses them.
✨Prioritising rest, nutrition, and movement as non-negotiable forms of self-care.

Remember, setting boundaries and holding yourself to higher health standards isn’t selfish - it’s strength in action.

So let them call it an “attitude.” You know it’s simply you taking charge of your life.

#strongwomen #healthboundaries #selfcareishealthcare #knowyourworth #nutritionaltherapy

Did you know your progesterone levels could look perfectly normal, yet you still feel anxious, restless, or struggle to sleep? The reason might lie in how your body metabolises progesterone.

Some people’s metabolism favours the 5β-pregnanediol pathway, which can limit progesterone’s calming effects from reaching your brain. This means even if your hormone levels are "normal," you might miss out on progesterone’s soothing benefits, like better sleep, reduced anxiety, and a balanced mood.

🧬 How can you find out? Advanced hormone testing, like the DUTCH Test, can reveal how your body processes progesterone and help uncover hidden imbalances. With this insight, we can take personalised steps to restore that calm and support your brain’s needs.

💡 Key takeaway: It’s not just about your hormone levels - it’s about how your body uses them. If you’re not feeling the calming effects of progesterone, it might be time to dig deeper.

#hormonehealth #progesteronebalance #DUTCHTest #womenshealth #calmandcollected #nutritionaltherapy

Did you know that uterine fibroids - non-cancerous growths in the uterus - are often influenced by your hormones, particularly oestrogen? While fibroids can cause symptoms like heavy periods, bloating, or pelvic pain, they can also give us clues about your body’s hormone pathways.

Here’s something fascinating: Fibroids may indicate that your body’s oestrogen clearance favours the 16-OH pathway, a specific way your body processes oestrogen. This pathway can promote cell growth and proliferation, which might contribute to the development of fibroids when it’s overactive.

🔬 How can we check this? The DUTCH Test (Dried Urine Test for Comprehensive Hormones) is a cutting-edge tool that measures how your body metabolises oestrogen. It gives insight into whether your body is leaning toward the 16-OH pathway, helping you take targeted steps to balance your hormones and reduce fibroid symptoms.

💡 Key Takeaway: Fibroids are not just a nuisance - they’re your body’s way of signalling a possible hormonal imbalance. By understanding how your body clears oestrogen, you can take proactive steps toward better hormonal health.

If you’ve been struggling with fibroids or want to learn more about the DUTCH Test, let’s chat!

#fibroidawareness #hormonehealth #DUTCHTest #womenshealth #balanceyourhormones #nutritionaltherapy

Not all cooking oils are created equal. The oil you use can make or break the nutritional value of your meals. Let’s break it down!

Oils to Avoid:

🚫 Vegetable Oils (Soybean, Corn, Canola):
Highly processed and often contain trans fats, which can increase inflammation and harm heart health.
Rich in omega-6 fatty acids, which, in excess, can throw off your body’s omega-6 to omega-3 balance.

🚫 Hydrogenated Oils (Margarine):
Packed with trans fats that raise bad cholesterol (LDL) and lower good cholesterol (HDL).

Oils That Benefit Your Health:

🌿 Extra Virgin Olive Oil:
Rich in heart-healthy monounsaturated fats.
Packed with antioxidants that reduce inflammation and support overall health.
Best for salads, dressings, or low-heat cooking.

🥑 Avocado Oil:
High in monounsaturated fats and vitamin E.
Great for high-heat cooking like frying and roasting thanks to its high smoke point.

🥥 Coconut Oil:
Contains medium-chain triglycerides (MCTs) that may boost energy and metabolism.
Ideal for baking or adding a hint of sweetness to dishes.

🍂 Walnut Oil & Flaxseed Oil:
Rich in omega-3 fatty acids, supporting brain and heart health.
Perfect for drizzling over salads or using in dressings.

Pro Tips for Cooking with Oils:
1️⃣ Always choose cold-pressed or unrefined oils when possible - they retain more nutrients.
2️⃣ Be mindful of smoke points to avoid releasing harmful compounds when heating oils.
3️⃣ Use oils in moderation; even healthy fats are calorie-dense!

#healthycooking #smartchoices #hearthealth #notalloilsarecreatedequal #nutritionaltherapy

Sundays are the perfect reminder to slow things down. Taking time for yourself isn’t just a luxury - it’s a necessity for your mind, body, and soul.

Why Self-Care Matters:
✨Refills your energy so you can show up for others.
✨Helps manage stress and prevent burnout.
✨Builds resilience, peace, and clarity for the week ahead.

Ideas for Your Self-Care Sunday:
🌸 Mind: Meditate, breath work, journal, or read an inspiring book.
💪 Body: Take a long walk, stretch it out with yoga, or enjoy a bubble bath.
🌟 Soul: Spend time in nature, connect with loved ones, or practice gratitude.
✨ Indulge: Treat yourself to your favourite meal, a skincare routine, or a cosy movie marathon.

Pro Tip: Self-care looks different for everyone. Whether it’s an hour of quiet or a day of adventure, choose what fills your cup.

How are you taking care of YOU today? Share your Sunday self-care ritual below!

#selfcaresunday #pourintoyourself #wellnessjourney #nutritionaltherapy #takecareofyou

Looking for an easy way to eat healthier without overthinking? Let’s break it down into a simple, balanced plate that fuels your body with everything it needs!

How to Build a Balanced Plate:
1. Fill Half Your Plate with Vegetables:
Load up on colourful veggies like spinach, broccoli, carrots, or bell peppers.
Rich in fibre, vitamins, and antioxidants to keep you feeling full and energised.

2. Add Lean Protein:
Choose chicken, fish, tofu, eggs, beans, or lentils.Protein supports muscle repair, keeps you satisfied, and fuels your day.

3. Include Healthy Fats:
Think avocado, olive oil, nuts, or seeds.
Healthy fats boost brain function, support hormone health, and make meals satisfying.

4. Incorporate Whole Grains:
Go for quinoa, brown rice, whole-grain bread, or oats. Whole grains provide energy, fibre, and essential nutrients to power your day.

5. Flavour with Herbs and Spices
Ditch the heavy sauces - use garlic, turmeric, rosemary, or chilli for bold flavours. Adds taste without extra calories, and many spices come with health benefits too!

Why This Works
✨Keeps your meals nutrient-dense and balanced.
✨Stabilises energy levels with the right mix of carbs, protein, and fats keeping you satisfied and nourished.
✨Boosts gut health with fibre-packed veggies and whole grains.

#healthyeating #balancedplate #nutritiontips #wellnessjourney #nutritionaltherapy

Ever wonder what makes protein so important for your body? It’s all about amino acids - the tiny compounds that fuel your health!

Amino acids are the building blocks of proteins, and they’re vital for:
✨ Muscle growth and repair
✨ Healthy skin, hair, and nails
✨ Hormonal balance
✨ Immune function
✨ Brain health and mood regulation

Types of Amino Acids
1️⃣ Essential Amino Acids:
Your body can’t make these, so you must get them from food: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.

2️⃣ Conditionally Essential:
Your body makes these, but you might need extra during stress or illness: Arginine, Cysteine, Glutamine, Glycine, Proline, Tyrosine, Ornithine, Serine.

3️⃣ Non-Essential:
Your body produces these, but dietary intake can still help: Alanine, Asparagine, Aspartic Acid, Glutamic Acid.

Why They’re Key for Female Health
💖 Hormonal Support
💪 Bone & Muscle Health
🌟 Skin & Hair Glow

A complete protein contains all 9 essential amino acids. This is crucial for ensuring your body gets what it needs for repair and function.

Omnivores: Meat, fish, eggs, and dairy naturally provide complete proteins.
Examples: Grilled chicken, salmon, scrambled eggs, Greek yogurt.

Vegans: Combine particular plant-based foods to get all essential amino acids.
Examples:
🥣 Rice + dahl
🥗 Quinoa + chickpeas

Pro Tip: A varied diet ensures you get all the amino acids your body craves, no matter your dietary choice!

Which protein-packed combo is your favourite? Drop your ideas below! 👇✨

#aminoacids #proteinpower #femalehealth #completeprotein #healthyliving #nutritionaltherapy

Your gut lining is a barrier that plays a vital role in keeping your body healthy by allowing nutrients in and keeping unwanted substances out. When this barrier becomes compromised it can lead to a range of health issues.

The gut lining is made up of cells held together by "tight junctions." When these junctions loosen, undigested food particles, toxins, and microbes can "leak" into the bloodstream, triggering inflammation and potentially contributing to:

✨Digestive discomfort
✨Autoimmune conditions
✨Hormonal imbalances
✨Chronic fatigue
✨Skin issues

What Damages Gut Integrity?
✨Poor diet (processed foods, sugar, and alcohol)
✨Chronic stress
✨Infections (like H. pylori or Candida overgrowth)
✨Long-term use of NSAIDs or antibiotics
✨Food sensitivities (e.g., gluten or dairy)
✨Environmental toxins

How to Support a Healthy Gut Lining:
✨Nourish with the right foods: Include bone broth, fatty fish, and fibre-rich vegetables.
✨Add key nutrients: Zinc, glutamine, omega-3s, and collagen can repair and protect the lining.
✨Focus on probiotics: Fermented foods like yogurt, kefir, and sauerkraut support a healthy microbiome.
✨Minimise toxins: Reduce alcohol, sugar, and processed foods.
✨Reduce stress: Practice mindfulness, yoga, or deep breathing.

Get Tested: The GI360 Complete test can assess markers for gut permeability and guide a targeted protocol. A strong gut lining is the foundation of good health. By understanding and supporting it, you can unlock better digestion, clearer skin, balanced hormones, and more energy!

💬 Ready to learn more about your gut health? Let’s chat!

#guthealthmatters #leakygutsupport
#healthyguthappylife #holisticwellness
#guthealingjourney #functionalnutrition #nutritionaltherapy

In just over 1 week, I’ll be diving into the Nutrigenomics Practitioner Programme (NPP '25) with @lifecodegx !

Nutrigenomics explores the relationship between our genes and nutrition, offering a personalised approach to health. By understanding how genetic variations influence nutrient needs and metabolism, we can tailor interventions to help you feel your best.

This cutting-edge field holds incredible potential to:
✨ Support hormonal balance
✨ Enhance detoxification
✨ Optimise nutrient absorption
✨ Manage histamine intolerance
✨ Boost nervous system health
✨ Improve overall wellbeing

As part of this, I’ll soon offer detailed reports to guide your personalised journey:
🔬 Nutrient Core Report
💪 Hormones Report
🛡️ Detoxification Report
🧠 Nervous System Report
🍽️ Histamine Intolerance Report
🔄 Methylation Report

I can’t wait to incorporate this into practice and help unlock the power of your DNA for your health!

Stay tuned for updates as I begin this exciting journey. 💡

#nutrigenomics #LifecodeGX #personalisedhealth #functionalmedicine #genetictesting #wellnessjourney #nutritionaltherapy

Sugar cravings can strike when our blood sugar levels fluctuate too rapidly. Common triggers include:

✨Skipping meals or eating unbalanced meals.
✨Poor sleep, stress, or hormonal shifts.
✨Emotional eating - using sugar as comfort.
✨Micronutrient deficiencies like magnesium or chromium.

While sugar can feel like a quick energy fix, over time, a high-sugar diet can:

✨Lead to insulin resistance, increasing the risk of type 2 diabetes.
✨Impact gut health, promoting an imbalance in beneficial bacteria.
✨Worsen PMS symptoms and hormonal imbalances by affecting cortisol and oestrogen levels.
✨Contribute to inflammation, fatigue, and poor skin health.

How to Take Control:

✨Balance Your Meals: Include protein, healthy fats, and fibre with every meal to stabilize blood sugar.
✨Stay Hydrated: Thirst can sometimes be mistaken for hunger or cravings.
✨Mind Your Minerals: Ensure you’re getting enough magnesium (found in leafy greens, nuts, and seeds) and chromium (found in whole grains, broccoli, and eggs).
✨Manage Stress: Elevated cortisol levels can drive cravings - try mindfulness, yoga, or regular movement.
✨Prioritise Sleep: Sleep deprivation increases cravings and makes resisting them harder.
✨Limit Added Sugars Gradually: Reduce sugar in your diet step by step to help retrain your palate.

Sugar cravings are a signal, not a failure. By supporting your body with balanced meals, nutrients, and self-care, you can reduce the frequency and intensity of cravings.

✨ Want more tips to support your health and hormones? Let’s chat!

#hormonalhealth #bloodsugarbalance #sugarcravings #womenshealth #healthyliving #nutritiontips #nutritionaltherapy

A heartfelt thank you to everyone who has supported me throughout the past year - your encouragement has meant everything.

As we are about to step into 2025, I’m wishing you all a year filled with happiness, health, and success. 🌟

Let’s make this a year of prioritising our wellbeing and take steps toward the goals that truly matter. May all your dreams come true and your journey be filled with joy and growth. Here’s to an incredible year ahead!

#happynewyear #gratefulheart #healthandhappiness #wishescometrue #nutritionaltherapy #2025goals

Sometimes, the best things in life really are simple - and your health is no exception. Meet the 6 best “doctors” that can transform your wellbeing:

☀️ Sunshine: Boosts mood, energy, and vitamin D levels.
💧 Water: Hydrates, detoxifies, and keeps your body running smoothly.
😴 Rest: Essential for recovery, focus, and emotional balance.
🌬️ Air: Fresh air energises the body and clears the mind.
🏃‍♀️ Exercise: Keeps your heart, muscles, and mind strong.
🥗 Diet: Fuels your body with the nutrients it needs to thrive.

These six simple “prescriptions” remind us to focus on what really matters for our health. No complicated routines, no quick fixes - just a return to the basics. 🌱

✨ Take a moment to check in: Are you getting enough of these essentials in your daily life? Small changes can have a big impact!

#healthandwellbeing #backtobasics #healthyliving #wellnessjourney #simplehealthtips #thoughtsfor2025 #2025goals #nutritionaltherapy

Your period blood is more than just a part of your cycle - it’s an incredible insight into your overall health and hormonal balance. ✨ By paying attention to its colour, flow, and changes over time, you can gain valuable clues about what’s happening inside your body.

💡 What Colour Can Tell You:

🔹Bright red: Typically indicates a healthy, normal flow.
🔹Brown or dark red: This could mean older blood, which is common at the start or end of your period.
🔹Purple or clotted: This may point to high oestrogen levels or sluggish circulation.
🔹Pale or watery: Could suggest low oestrogen or nutrient deficiencies, like iron.

💧 What Flow Can Indicate:

🔹 Light flow: May be linked to low hormone levels, stress, or thyroid issues.
🔹 Heavy flow: Could indicate high oestrogen, fibroids, or other conditions.
🔹 Spotting: Often linked to low progesterone, hormonal imbalances, or sometimes implantation bleeding.

🔍 Changes to Watch For:

🔹Sudden shifts in flow or cycle length
🔹Changes in the colour or consistency of blood
🔹New or worsening symptoms like pain or fatigue

✨ Understanding these changes can help you take proactive steps toward better health.

For a deeper look into your hormonal health, the DUTCH Test (Dried Urine Test for Comprehensive Hormones) is a powerful tool. It can uncover imbalances in oestrogen, progesterone, cortisol, and more, providing a roadmap for personalised support.

Your period is your body’s way of talking to you. Let’s normalise learning from our cycles and taking charge of our health!

#periodhealth #hormonalhealth #cycleawareness #DUTCHtest #listentoyourbody #nutritionaltherapy

Your body’s natural mood boosters -dopamine, serotonin, endorphins, and oxytocin - play key roles in how you feel day to day. Let’s break them down:

🌈 Serotonin: The mood stabiliser that keeps you calm and happy.
🔹When it’s low: You might feel anxious, irritable, or struggle with low mood.
🔹Why it may be low: Gut health issues, lack of sunlight, or genetic factors.
🔹How to boost: Get sunlight exposure, eat foods rich in tryptophan, or practice mindfulness.

💥 Dopamine: The motivation and reward hormone.
🔹When it’s low: You might feel unmotivated, fatigued, or experience brain fog.
🔹Why it may be low: Chronic stress, poor sleep, or genetic predisposition.
🔹How to boost: Celebrate small wins, exercise, enjoy a protein-rich meal, or try something new!

🏃‍♂️ Endorphins: The natural painkillers that bring euphoria.
🔹When it’s low: You might feel stressed, tense, or sensitive to pain.
🔹Why it may be low: Sedentary lifestyle, low exercise levels, or chronic stress.
🔹How to boost: Move your body with exercise, laugh out loud, or enjoy dark chocolate.

🤝 Oxytocin: The bonding hormone that fosters connection and trust.
🔹When it’s low: You might feel lonely, disconnected, or struggle with relationships.
🔹Why it may be low: Social isolation, lack of touch, or high stress.
🔹How to boost: Spend quality time with loved ones, hug someone, or practice acts of kindness.

💡 Genetics & Lifestyle Matter: Some people may naturally produce less of these hormones due to genetics. The good news? Small, intentional actions can make a big difference!

✨ Want deeper insights? The Metabolomix+ test can help identify imbalances and guide personalised strategies.

#feelgoodhormones #boostyourmood #selfcare #wellnessjourney #happyhormones #nutritionaltherapy

Stress isn’t always obvious - but its effects on our health are undeniable. From mood swings and fatigue to weakened immunity and even chronic illness, stress can leave a lasting mark on your wellbeing.

When we think of stressors, we often picture:
🔹 Work pressure
🔹 Emotional stress or trauma
🔹 Financial challenges
🔹 Major life changes

But did you know stress can also come from things you might not expect?

💡 Hidden Stressors include:

🔷Blood sugar imbalances
🔷Dehydration - even mild!
🔷Alcohol consumption or over-caffeinating
🔷Too much exercise without recovery
🔷Unhealthy or toxic relationships
🔷Lack of social support or isolation
🔷Sleep deprivation

All of these can keep your body in a state of high alert, contributing to burnout, anxiety, and poor physical health.

✨ Take Action:
Identifying stressors is the first step to managing them. From improving hydration and eating balanced meals to setting boundaries and prioritising rest, small steps make a big difference.

Your health matters - so take the time to check in with yourself. What stressors are affecting you, and how can you lighten your load? 💬

#stressawareness #healthandwellbeing #hiddenstressors #selfcarejourney #balancenotburnout #nutritionaltherapy

This year, let’s ditch the pressure-filled resolutions and embrace the power of goals instead.

Why the change? Resolutions often focus on sweeping, rigid changes like “lose 10kg” or “stop eating sugar forever.” They can feel daunting, and if we slip up, they leave us feeling defeated.

Goals, on the other hand, are flexible, empowering, and focused on progress, not perfection. They allow us to set a clear direction while giving ourselves grace along the way.

💡 Here’s why goals are better for your health and wellbeing:
🔹 They’re Achievable: Break them into small, manageable steps and celebrate every win.
🔹 They’re Positive: Focus on what you want to build, not what you want to “fix.”
🔹 They Grow With You: Goals can be adjusted as you learn and evolve.
🔹 They Motivate Progress: Every step forward fuels your momentum.

✨ Examples of Positive Goals:

🔹"Move my body 3 times a week in a way I enjoy."
🔹"Add more veggies to my meals."
🔹"Spend 10 minutes each day practicing mindfulness."
🔹"Save a little each month toward a dream trip or experience."

This year, focus on creating goals that align with your values and priorities. Be kind to yourself, embrace the journey, and celebrate every step forward.

What’s a goal you’re working toward in 2024? Share in the comments! 💬

#goalsnotresolutions #progressnotperfection #healthandwellbeing #smallstepsbigwins #newyearnewfocus #nutritionaltherapy

Taking care of yourself isn’t selfish - it’s essential. Life gets busy, but prioritising your wellbeing is what keeps you resilient, happy, and able to show up for others.

Here’s why self-care matters:
🔹 Reduces Stress
🔹 Boosts Mental and Physical Health
🔹 Improves Relationships

Self-care isn’t a one-time event. It’s about building rituals that support you daily, weekly, and yearly.

✨ Small Acts of Self-Care (Daily)
🔹 Take 5-10 minutes to stretch or meditate in the morning.
🔹 Hydrate! Sip water consistently through the day.
🔹 Enjoy a cup of tea or coffee mindfully without multitasking.
🔹 Spend 10 minutes outdoors, soaking up fresh air or sunshine.
🔹 Write 3 things you’re grateful for each evening.

✨ Medium-Sized Acts (Weekly)
🔹 Schedule a tech-free evening; read, journal, or enjoy a hobby.
🔹 Meal prep or cook a nourishing recipe you love.
🔹 Move your body in ways you enjoy: a yoga class, gym session, or nature walk.
🔹 Take time to connect with loved ones — call a friend or plan a dinner.
🔹 Pamper yourself with a bubble bath, skincare ritual, or DIY spa night.

✨ Big Acts of Self-Care (Monthly/Yearly)
🔹 Book a day off just for YOU - sleep in, explore a hobby, or binge your favorite show.
🔹 Plan a weekend getaway or a solo adventure to recharge.
🔹 Set health checkups or therapy appointments to prioritise your mental and physical health.
🔹 Treat yourself to something special: a course, a massage or reflexology.
🔹 Reflect on your goals and celebrate your progress, big and small.

💡 Remember: You can’t pour from an empty cup. When you prioritise yourself, you’re better equipped to handle life’s challenges and care for others. Self-care is not indulgence; it’s survival.

So, what’s one small self-care practice you’ll commit to this week? Let us know in the comments! 💬

#selfcareeveryday #mentalhealthmatters #investinyou #smallstepsbigimpact #wellnessjourney #nutritionaltherapy

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Welcome to the Nutrition Space

Struggling with hormone imbalances, low energy, or digestive issues? Discover how Nutritional Therapy can help!

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