14 days, one blood glucose monitor, and a whole lot of eye-opening insights!💡⬇️ Game-changing lessons about how my body really responds to food and movement. Here are my top 3 takeaways: 1️⃣ The magic of pairing carbs + protein – Carbs on their own? Blood sugar spike. But pair complex carbohydrates (sweet potato, oats, quinoa, buckwheat, brown rice, lentils) with some quality protein? Hello, balance and sustained energy! 🙌 2️⃣ Movement is medicine – A simple walk, 15-20 squats, dancing around the kitchen after a meal, made a massive difference in keeping my blood glucose stable post-meals. Your muscles love to help out! 🚶‍♀️🏋️‍♂️✨ 3️⃣ Rethink snacking – Snacking without a plan? 🚨 Blood sugar chaos. But if I felt hungry and the need for a snack, I made sure to combine protein with my carbs, everything smoothed out. Bye-bye energy crashes! 🥜🍎✅ But it’s not just about energy, managing blood glucose could also help to manage peri/menopause symptoms, improve mood and focus, help with cravings and better sleep too 😴 Longer term is could also have longer term health benefits lowering inflammation and risk of chronic disease Feeling so much more connected to how food + movement affect my body. Have you ever tracked your blood sugar? Would love to hear your experience! 💭👇 If haven’t but would like to, get in touch or post CGM in the comments box below 👇🏼 #BloodSugarBalance #CGMjourney #NutritionNerd #HealthDiscovery #FoodIsFuel #GlucoseGains #MindfulEating #WellnessJourney

I became a nutritionist due to my own experience with endometriosis . Working with a nutritionist had a profound effect on my health, and ultimately my quality of life! . And as March is Endometriosis Awareness Month, I am sharing how nutrition and lifestyle could help you to manage your symptoms 💛 . Endometriosis is more than just painful periods—it’s a chronic inflammatory condition that affects hormones, digestion, energy, and overall wellbeing While there’s no cure, nutrition, diet, and lifestyle changes can play a powerful role in managing symptoms! ✨ How Can Nutrition & Lifestyle Help? 🥑 Reduce Inflammation – Anti-inflammatory foods like omega-3s, berries, turmeric, & leafy greens could help ease pain & swelling 🌿 Balance Hormones – Supporting oestrogen detoxification through liver-loving foods (like cruciferous veggies, flaxseeds, & fibre) could help to prevent excess oestrogen from worsening symptoms 🦠 Improve Gut Health – A healthy gut supports hormone balance & immune function. Focus on pre & probiotic-rich foods & reducing inflammatory triggers like ultra-processed foods 💆‍♀️ Support Stress & Energy Levels – Chronic stress may increase inflammation & worsen symptoms. Practices like gentle movement, breathwork, and prioritising sleep could make a real difference. 🚀 Why It Matters: Medication & surgery can be part of the solution, but we also need to nourish our bodies from within 💛 Nutritional support is more than just symptom management 💬 Drop a 💛 in the comments if you’re ready to take control of your health & let’s keep the conversation going! #EndometriosisAwareness #EndoWarrior #HolisticHealth #HormoneBalance #EndoStrong #AntiInflammatoryDiet #GutHealth #WomensWellness #PeriodHealth #ChronicPainSupport

🌿🌊 The Science Behind Walking in Nature 🌊🌿 Did you know that walking by the sea or in the woods isn’t just relaxing—it’s backed by science for better health? Here’s why: ✨ Boosts Mood & Reduces Stress Nature walks lower cortisol (stress hormone) & increase serotonin, making you feel happier & more relaxed. 🍃 Supports Immune Health Forests release phytoncides, which boost natural killer (NK) cells—your body’s defense against infections! 💙 Improves Heart & Brain Function Walking near water (blue spaces) & greenery (green spaces) enhances blood flow, cognitive function & mental clarity. 🌞 Increases Vitamin D Sunlight exposure while walking outdoors improves bone health, immunity & sleep. 🌍 Enhances Overall Well-Being Breathing fresh air & engaging your senses in nature = the ultimate self-care hack! 🚶‍♀️ Next time you need a reset, take a stroll by the beach or through a forest—it’s like therapy, but free! 🌊🌿 Which do you prefer, walking by the sea or through a forest? 🌳 🌊💚 #NatureHeals #ForestBathing #BlueMind #WalkYourStressAway #MentalHealthMatters

We are celebrating Women’s Health & Success everyday 💜 #AccelerateAction Prioritising your health isn’t just self-care—it’s a business advantage. Yet, at the current rate of progress, full gender equality may not be reached for another five generations… That’s too long… As female professionals & founders, we juggle careers, businesses, and life, often putting our health last. But true success starts with feeling your best—mentally, physically, and hormonally. 🚀 This International Women’s Day, let’s Accelerate Action: 💜 Demand better women’s health research & support. 💜 Prioritise nutrition & wellbeing for energy, focus & resilience. 💜 Create a world where women thrive—in business & life. Because when women are healthy, empowered & supported, we lead, innovate & succeed. Ready to put your health first? Let’s talk! 💬✨ Drop a 💜 if you’re committed to thriving, not just surviving! 👇 We are celebrating women everyday! 😀 #IWD2025 #AccelerateAction #StepForward #WomensHealth #FemaleFounders #WomenInBusiness #SuccessThroughWellness #HormoneHealth #ThrivingWomen Images from the fantastic @oxlepbusiness International Women’s Day Afternoon Tea yesterday. There was a lot of good energy and wonderful women in that room 😍

🚨 Why I’m Wearing a Continuous Glucose Monitor (CGM) – And What I’m Learning! 🚨 I’ve started tracking my blood sugar in real-time with a CGM, and here’s WHY 👇🏽 1️⃣ To understand the process & share insights with my clients 👩‍🏫📊 2️⃣ To see how food, stress, & exercise impact my glucose 🍽️🏃‍♀️ 3️⃣ To make smarter diet & lifestyle choices 🔄🥦 4️⃣ To improve my sleep quality 😴✨ 5️⃣ To better manage menopause symptoms (hot flashes, anxiety, night sweats) 🔥🌙 6️⃣ To optimise my energy & mental clarity ⚡🧠 7️⃣ To support my metabolic health & lower disease risk (diabetes, heart disease, Alzheimer’s) ❤️🛡️ Are they for everyone? NO! ❌I would NOT recommend a CGM to anyone with a history of an eating disorder, disordered eating or anxiety around food❌ I believe that they can be useful tool for some people, some of the time 😀 This is just the beginning! FOLLOW me for updates on my CGM experiment and what I discover along the way! 🚀📈 If you are interested in finding out more about CGMs and how you could use them to support your health message me with your email address and I will send you a link 😀 #BloodSugarBalance #MetabolicHealth #CGMJourney #HealthOptimization #MenopauseSupport #BetterEnergy #GlucoseTracking #HealthyLiving

High-Protein Pancakes… with Quark! 🥞 If you haven’t tried Quark, it’s a low-fat, high-protein cheese, similar to fromage frais but with a protein content similar to Greek yogurt or cottage cheese (which I tried to like… but nope! 😂). These easy, pancakes are packed with protein and perfect for a healthy breakfast! 😍✨ Top tip - make sure your pan is hot before adding the batter In my experience, the first 1 or 2 pancakes can be a bit of a disaster… unless you do this… Quark is popular in Germany but can now be found at most major supermarkets in the UK 😀 ✅ Servings: 2 Servings ✅ Protein: approx 25g each serving if using protein powder, 20g if using banana. Adding Greek yoghurt/quark as a topping will add a a few extra grams 📝 Ingredients: • 200g quark (low-fat) • 2 eggs • 50g oat flour. I made my own by using my food processor to grind rolled oats • 1 tsp baking powder • 20g of vanilla protein powder (optional) or 1 mashed banana and 1 tsp vanilla extract • 50 ml unsweetened almond milk 🥣 Instructions: 1. Mix Ingredients: In a bowl, whisk together quark, eggs, oat flour, baking powder, protein powder or vanilla extract and mashed banana. Add almond milk to make a batter 2. Preheat Pan: Heat a non-stick pan over medium-low heat and lightly grease with butter or oil. 3. Cook Pancakes: Pour small amounts of batter into the pan. Cook for ~2 minutes until bubbles form, then flip and cook for another 1-2 minutes. 4. Serve: Enjoy with berries, or a dollop of extra quark or yoghurt on top. Save post to make later 😀 #pancakerecipe #quarkrecipes #breakfastpancakes #nutritionistuk #nutritiousrecipes

🌸 Why Nutrition Matters for Hormone Health 🌸 Your hormones control everything from your energy levels to your mood, metabolism, and sleep. When they’re out of balance, you might experience fatigue, food cravings, brain fog, stubborn weight gain, or mood swings. Sound familiar? 😣 The good news? Your diet plays a huge role in bringing your hormones back into balance! 🍏✨ Here’s how: ✅ Healthy fats (avocados, nuts, oily fish) support hormone production ✅ Adequate Protein is also needed for hormone production. It can also help to stabilise blood sugar & reduce cravings ✅ A wide range of colourful vegetable provide fibre to support a healthy gut and provide essential vitamins and minerals for managing inflammation and overall health. Green leafy vegetables can be especially helpful for supporting liver detoxification & hormone clearance ✅ Good Hydration keeps everything flowing smoothly, helping to prevent the recirculation of old hormones that can contribute to symptoms ✅ Reducing sugar & processed foods helps calm inflammation & balance cortisol (a stress hormone) Simple freshly cooked meals with a balance of vegetables, a protein source and a small amount of healthy fats can make a BIG difference to how you feel every day! 💛 ✨ What’s your biggest nutrition challenge? #womenshealth #hormonehealth #nutritionforhormonehealth #nutritionistuk #femalehealth

It’s been a while so I thought I would reintroduce myself . I’m Gail 👋 . I’m a registered nutritionist . I specialise in helping females with their health and hormones . This includes peri/menopause, endometriosis, PCOS, PMS, thyroid conditions, IBS, weight management and many other health issues and symptoms . I have a history of endometriosis and working with a nutritionist profoundly changed my health, and my life . This was the reason I retrained as a nutritionist AND I am passionate about my work . I don’t follow any particular diet. But I have tried lots of different approaches to find out what works for me . That’s mainly quick and easy, real food that (hopefully...)the rest of the family will eat. And listening to my body . I have the same approach with clients . Fun for me means dancing, long dog walks, travel, and spending time with friends and family . I also love a West-end musical or a feel-good movie on a big screen . Tell me something about you ⬇️

😣 Bloating & Perimenopause – What’s the Connection? 💨 . Bloating is a common complaint during perimenopause, often linked to hormonal shifts, gut health, and fluid retention . As oestrogen levels fluctuate, digestion can slow, leading to discomfort, flatulence and bloating . 💡 Why Does Bloating Happen? . 🔹 Hormonal changes → water retention & slower digestion 🔹 Gut health shifts → increased inflammation & leaky gut 🔹 Stress → reduced stomach acid & digestive enzyme production 🔹 Slow digestion → more gas buildup & constipation . 💡 Top Tips to Beat the Bloat: ✔️ Support gut health – consider gut testing 🧫 ✔️ Manage stress – deep breaths before meals 🧘‍♀️ ✔️ Stay hydrated – aim for 2L water/day 💧 ✔️ Eat smaller meals & chew slowly 🍽️ ✔️ Avoid carbonated drinks & chewing gum 🚫 ✔️ Watch food triggers – dairy, beans, onions, & salt ⚠️ ✔️ Try fennel or peppermint tea 🍵 ⚠️ When to See a Doctor: If bloating lasts over 2 weeks or comes with pain, weight loss, or bowel changes, check in with your GP. . Need support with managing bloating or other perimenopause symptoms? DM me! 💬 #Perimenopause #GutHealth #BloatingRelief #MenopauseSupport #WomensWellness #HormonalHealth