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If you’ve been following this hormone series, you’ll already know that weight isn’t just about calories in versus calories out. It’s about so much more. Hormones play a powerful role behind the scenes, influencing how hungry you feel, how well you sleep, how energised you are, and how easily your body stores fat. In this final part of the series, we bring all the pieces together. From insulin and cortisol to leptin, ghrelin, thyroid and sex hormones, these chemical messengers are meant to work together like a well-rehearsed orchestra. But more often than not, they behave more like a dysfunctional rock band, crashing into each other, missing cues, and throwing everything off beat. When even one hormone is out of balance, the others tend to follow. That’s when you start feeling stuck. Weight gain, cravings, brain fog, poor sleep, anxiety, bloating, mood swings, and fatigue are all signs that your internal harmony has gone out of tune. The good news? You can absolutely get it back. Let’s explore how. How Hormones Work Together (Or Against Each Other) They constantly influence and respond to one another. Think of them as dominos standing up; one imbalance will cause the others to wobble. Cortisol, for example, rises when you’re stressed. However, this doesn’t just affect your stress levels; it also raises blood sugar, triggering the release of insulin. Insulin, in turn, can suppress leptin, the hormone that tells you you’re full. That then affects ghrelin, the hormone that tells you you’re hungry. Before you know it, you’re on an energy rollercoaster and wondering why your cravings are out of control despite your best efforts.  Low thyroid function is another classic example. It slows your metabolism, but it also reduces your ability to clear oestrogen, which can lead to bloating, mood swings, and further weight gain. And if insulin is running high from a sugary diet or stress, that can increase leptin levels to the point where your brain stops listening to its signal entirely. That’s called leptin resistance, and it makes you feel like you’re always hungry, even when you’ve eaten.  These are just a few of the countless connections that make hormonal health such a complex and fascinating topic. Here’s a quick recap of our key hormonal players. I have given a very basic overview as often these hormones have more than these simple roles, but it will help you understand a little more. Hormone Role What Can Go Wrong Insulin Moves glucose into cells; fat storage hormone Resistance = fat storage, cravings, fatigue Leptin Signals fullness Resistance = always hungry, can’t lose weight Ghrelin Signals hunger Overproduction = constant cravings Cortisol Stress response, blood sugar balance High/low = belly fat, insomnia, fatigue, inflammation Thyroid Regulates metabolism Low function = weight gain, sluggishness Sex Hormones (oestrogen, progesterone, testosterone) Reproduction, metabolism, mood Imbalance = fat storage, PMS, low libido, anxiety   And guess what? Each of these hormones affects the others. Cortisol raises blood sugar → triggers insulin → blocks leptin. Low thyroid slows metabolism → reduces oestrogen detoxification → worsens weight gain. High insulin = high leptin = leptin resistance = ghrelin goes wild. It’s a tangle. But it’s one we can start to untangle with simple, consistent lifestyle shifts. Feeling Stuck? This Could Be Why If you’re eating well, exercising regularly, and still not seeing results, you’re not alone. Many people come to me saying they’re doing everything “right” yet still feel tired, puffy, or unable to shift the weight. It might be that your hormones are the missing piece of the puzzle, especially if you’re over 40, feeling wired at night and groggy in the morning, or noticing changes to your cycle, skin, mood, or digestion. This is particularly true during perimenopause and menopause, when progesterone begins to decline and oestrogen starts to fluctuate. These shifts can heighten cortisol levels and worsen insulin resistance. It’s why the strategies that used to work, skipping meals, pushing harder in the gym, or cutting calories, now seem to backfire.  How to Support Hormone Balance Naturally Getting back on track is often about stripping things back and giving your body what it truly needs. The key is to be consistent, which, yes, does include weekends! Here’s how to get started. ·       Focus on Food Quality Over Quantity. Forget about calorie counting. Your hormones respond significantly more to the quality of food than to its quantity. Focus on a diet of real food, which includes plenty of fresh vegetables, good-quality protein (check this as we often overestimate how much protein we consume), healthy fats (yes, fat is good for you, but must be real natural fats, not processed), fibre-rich foods and plenty of water. This helps regulate blood sugar, reduce inflammation, and support gut health and hormone production simultaneously. ·       Eat Enough Protein. As you know from reading our protein series (if you haven’t done so already, check it out!), protein is your hormone’s best friend. It helps regulate ghrelin, keeps you full, supports lean muscle mass, and steadies blood sugar. Aim for a decent serving, at least 20 to 30 grams, with every meal. This is especially important if you’re active or in midlife, as protein needs increase as we age. ·       Lower Refined Carbs and Sugars. All carbs are converted to glucose, but refined carbs (such as white bread, pasta, pastries, and cereal) spike insulin levels higher and faster and disrupt leptin and ghrelin signals. Opt for lower-starch, vegetable-based, higher protein meals that are gentle on your metabolism and kind to your hormones. ·       Build Balanced Meals. Aim to include protein, healthy fats and fibre in every meal. This simple formula keeps your blood sugar steady, reduces cravings, and leaves you feeling satisfied for longer. ·       Manage Stress. Daily stress impacts nearly every hormone. High cortisol interferes with insulin, ghrelin, leptin, thyroid and even sex hormones. Small changes like daily breathwork, grounding outside in the morning, switching off screens in the evening, and creating a calming bedtime routine can help your nervous system reset. ·       Rebuild Your Circadian Rhythm. Our hormones follow a daily rhythm. Cortisol should rise in the morning and fall by night, while melatonin increases in the evening to support sleep. Aim for morning sunlight exposure, a consistent sleep schedule, and no blue light late at night. These small tweaks can improve everything from energy and mood to metabolism and weight regulation. ·       Fill in Nutrient Gaps. Many people are unknowingly deficient in nutrients needed for hormone health. Low levels of B vitamins, magnesium, vitamin D, omega-3 fatty acids, and zinc can disrupt your system. Testing or personalised supplements can make a big difference, especially during midlife or periods of chronic stress. ·       Heal the Gut. Your gut and hormones are closely linked. Inflammation, sluggish digestion or dysbiosis can disrupt oestrogen clearance, nutrient absorption and hormone signalling. A gut-friendly diet that includes fibre, polyphenols and fermented foods can help restore this balance. As we have discussed previously, please note that not everyone suits a high-fibre, high-fermented foods diet, especially if there are gut issues, including overgrowths. These foods could make symptoms worse. In some cases, stool testing or a short protocol may be helpful. ·       Move in a way that Suits your Hormones. If cortisol is high, long cardio sessions or bootcamp-style workouts might leave you more depleted than energised. Choose exercises that build strength and promote calmness, such as walking, Pilates, yoga, or slow strength training. For women in perimenopause, resistance training becomes especially important for maintaining metabolism, bone health, and muscle mass. ·       Consider Functional Testing.  If things still feel off despite your best efforts, functional testing can help identify where the imbalance lies. The DUTCH Plus test provides a comprehensive overview of your cortisol rhythm, sex hormones, melatonin, and more. GI-MAP testing can help identify gut issues, while blood sugar monitoring can reveal patterns of insulin resistance. These tests can remove the guesswork and help guide a tailored plan. Signs You’re Back in Balance When hormones start to realign, the shifts are often subtle at first but powerful over time. You may notice you feel full after meals again. Your cravings settle. Sleep becomes deeper, more refreshing. Your mood steadies, energy returns, and your clothes fit better around the waist. For those still menstruating, cycles may become more regular or less symptomatic. Skin often clears and digestion improves. These are all signs that your internal systems are beginning to trust you again and respond accordingly. It’s Not You. It’s Your Hormones (But You Can Help Fix Them) If you’ve ever felt like your body is working against you, know this: it isn’t. It’s trying to protect you in the only way it knows how — even if those efforts leave you feeling drained, foggy or frustrated. The old advice of eating less and moving more doesn’t always apply when hormones are out of sync. And it’s not a lack of willpower that’s the problem. It’s often a combination of inflammation, nutrient depletion, chronic stress, and confusion stemming from years of conflicting messages. You are not broken. You are tired. And your body is calling out for support, not punishment. With the right food, rest, movement and care, your body can find its way back to balance. And when it does, things begin to shift — not just on the scales, but in how you feel, think, sleep, move and live. Thank you for joining me on this four-part journey on hormones. If you missed the earlier articles on protein, insulin, or cortisol, you could catch up via the links below. And remember, you don’t need to do everything at once. Choose one change that feels doable today. Then do it again tomorrow. Your hormones are always listening. Let’s give them something good to respond to. By Sarah Flower, Nutritionist. 

Let’s talk about something sneaky. You’re eating better. Maybe even moving more. But the scale won’t budge, your belly feels bloated, and you’re exhausted. Sound familiar? If so, it’s time to talk about cortisol, the stress hormone that quietly wreaks havoc on your appetite, energy, and mood, often leading to stubborn weight, poor sleep, and hormonal chaos. In this third part of our hormone series, we’re diving into the world of cortisol. A hormone designed to help us survive real danger, but one that now gets triggered by emails, traffic, sleepless nights, and that third coffee. When it’s constantly dialled up, it can make your body feel like it’s stuck in survival mode, even when there’s no real threat. What Is Cortisol, and Why Does It Matter? Cortisol is a steroid hormone produced by your adrenal glands, which sit on top of your kidneys (not in your brain, as many people assume). If you examine a diagram of your kidneys, the adrenal glands appear as two small hats perched on top of the kidneys. This is part of our endocrine system (hormones) and also part of our stress response system. This fast-acting hormone keeps you safe in times of danger by releasing sugar into your bloodstream, raising blood pressure and sharpening your senses. Ultimately, it has a very important role, but it is not without its issues.  In times of physical or emotional stress, cortisol levels rise, increasing blood sugar, raising blood pressure, and flooding the body with energy to respond to a perceived threat. Back in caveman days, it helped us run away from wild animals. These days, it’s more likely to be triggered by deadlines, arguments, poor sleep, or scrolling the news at midnight. The trouble is that modern stress is rarely short-lived. And long-term activation of this stress response takes its toll.  These days, our stressors look more like: Work deadlines Lack of sleep Financial worries Parenting burnout Chronic illness Too much caffeine, sugar, or alcohol Unlike a short burst of stress, these modern pressures are constant. And chronically elevated cortisol keeps your body locked in “survival mode”. We no longer run away and expel the energy produced. Often, we experience these ‘stresses’ while sitting on the sofa, driving a car, or at our desks.  Cortisol – Weight Gain Connection. Cortisol tells your body to release more glucose into the bloodstream (gluconeogenesis) so you have energy to fight or flee. But if you’re not using this energy through physical movement (and let’s face it, most of us aren’t), it gets stored, often as visceral fat around the abdomen. It also: Increases cravings for sugary, carb-rich comfort food Reduces insulin sensitivity, contributing to insulin resistance Disrupts leptin, so you don’t feel full Triggers ghrelin, making you feel hungrier Suppresses thyroid hormones, slowing metabolism In other words, cortisol is like an overzealous bodyguard that means well but keeps misfiring. So, even if you’re eating well and exercising, you might find progress stalling if cortisol is high. And let’s not forget how quickly one bad night’s sleep or a stressful week can throw everything off. When Cortisol Crashes: Burnout in Disguise High cortisol is only part of the story. When your system has been on high alert for too long, it can tip the other way, leading to low cortisol production. This is commonly mislabelled as “adrenal fatigue”, but more accurately, it’s a sign that your brain and adrenal system are no longer communicating well.  Symptoms of low cortisol include: Fatigue Brain fog, feeling foggy or detached Salt or sugar cravings Feeling worse after exercise Low blood pressure or dizziness when standing Low mood, anxiety or emotional flatness Weight gain, especially around the belly. Poor sleep, even when exhausted.  It’s a sign your system is no longer coping. You may look fine from the outside, but feel like the spark’s gone. It’s your body’s way of saying, “I’m done.” Cortisol and the Circadian Rhythm Your cortisol should follow a natural daily pattern: High in the morning to wake you up and energise you Steady decline throughout the day Low in the evening so melatonin can rise for restful sleep Excessive exposure to blue light at night, irregular sleep patterns, or stress can disrupt this, leading to nighttime alertness, poor sleep, and morning grogginess. This daily pattern is known as your circadian rhythm, and it’s crucial for everything from energy levels to hormone regulation. Within that rhythm is something called the Cortisol Awakening Response (CAR), a natural 200% spike in cortisol that occurs within 30 minutes of waking. Think of it as your get-up-and-go (but it also offers many other excellent health benefits), and for many of us, it has gone up and gone. For many of us, CAR is either missing entirely or continues beyond the usual window, especially after long-term stress, poor sleep, illness, or burnout. We’re all wired differently, and life experiences, including stress from years back, can shape how well our cortisol rhythm functions today. Restoring that rhythm can be transformative and is key to good health. Remember, cortisol does not always increase in response to stress. Long-term stress can actually lead to lower cortisol levels. As practitioners, we also consider the total cortisol produced throughout the day (cortisol and cortisone), as well as how well you metabolise cortisol; how well your body activates, deactivates, and clears it. Some people show high cortisol on paper but feel totally exhausted, because the hormone isn’t being processed properly. Others feel jittery or anxious without a clear cause. These patterns often appear in hormone testing and can be influenced by your genetics, inflammation, gut health, or even neurotransmitters such as dopamine and norepinephrine. It is a lot more nuanced than a simple ‘high’ or ‘low’.  Everyday Triggers that can dysregulate cortisol Skipping meals (especially breakfast) Over-exercising or HIIT when depleted Under-eating Low protein High sugar and high processed foods Too much caffeine or alcohol. Poor sleep or oversleeping. Long work hours with no breaks Scrolling at night (blue light = melatonin suppression) Negative self-talk and emotional stress Poor gut health, poor digestion or inflammation Other hormones out of balance – including thyroid, insulin, oestrogen, testosterone, progesterone How to Reset Cortisol and Regain Control Your body wants to be in balance. Here’s how to gently nudge cortisol back into its natural rhythm: ·       Prioritise Sleep - Quality sleep is the most powerful way to lower cortisol. Aim for 7 to 9 hours. Turn off screens an hour before bed, swap harsh lighting for softer tones, and avoid caffeine after lunch. Try a hot magnesium bath. ·       Ground Yourself Every Morning - Natural morning light helps reset your circadian rhythm and supports CAR. Step outside for at least 10 minutes of natural light. Use a Lumie light when mornings become darker. Going barefoot on grass or soil can help calm your nervous system and boost resilience for the day ahead (Known as grounding). You can also purchase grounding mats as well as grounding sheets for your bed.  ·       Nourish with Real Food - Start your day with protein-rich breakfasts. This stabilises blood sugar and prevents the rollercoaster of cravings and crashes that push cortisol up. Think eggs, Greek yoghurt, seeds, nut butters, or leftover chicken with avocado; anything nourishing and protein-rich. Avoid sugar, refined carbohydrates, and ultra-processed snacks that spike insulin and cortisol levels. ·       Move Gently - Walking, yoga, stretching, and gentle strength training are ideal when cortisol levels are high or you’re burned out. Too much cardio can backfire. You only have so many energy stores, and if you use them all up trying to do cardio, you will be more exhausted, hungry, and inflamed. If you’re burnt out, less really is more. Start gently. Stretches, yoga, and strength training build muscle, which in turn activates the ‘hope molecule’ as we discussed in our protein series. ·       Support Nutritionally - Cortisol depends on essential nutrients like vitamin C, B vitamins, magnesium, omega-3 fatty acids, and vitamin D. If your diet isn’t covering the bases, a targeted supplement plan can help. Seek advice from a practitioner, who will guide you on the best quality and type for your body. Remember, supplements vary significantly, with many high-street brands offering poor quality and suboptimal absorption. ·       Build in Breathwork or Meditation - Even 5 minutes of daily deep breathing can help lower cortisol levels. Apps like Calm or Insight Timer are great, but simply focusing on exhaling longer than you inhale can also be beneficial. ·       Reduce Blue Light in the Evenings - Switch off overhead lights, use night-mode filters, or wear blue-light blocking glasses. This helps your body transition to rest mode. What About Testing? If you suspect a cortisol imbalance, I strongly recommend testing with the DUTCH Plus test, which can map your full cortisol rhythm alongside other key hormones, such as oestrogen, progesterone, and DHEA, throughout the day. It’s a comprehensive way to assess the full picture. Final Thoughts: You Can’t Fix Stress with More Stress So many people try to “fix” weight gain or fatigue with more control, stricter dieting, harder workouts, and longer days. But if cortisol is driving the bus, the solution is not more pressure. It’s to support, soften, and nourish your way back to balance. Weight, energy, cravings, and sleep all improve when cortisol levels follow a normal pattern. In the final part of this series (Part 4), we’ll bring it all together, looking at how insulin, cortisol, ghrelin, leptin, thyroid and sex hormones work as a team (or fight like siblings), and how to get your hormonal house in order. By Sarah Flower, Nutritionist.

You know that feeling when you’re still hungry after eating? Or when your cravings come roaring in, demanding chocolate or crisps, even though you’ve just had lunch? That’s not a character flaw or a lack of willpower. It’s your hormones talking. Hunger and cravings aren’t just about what’s on your plate; they’re deeply influenced by what’s happening behind the scenes in your body. Two key players in this conversation are leptin and ghrelin. If you haven’t already, I highly recommend checking out Part 1 of this hormone series, where we unpacked insulin, your fat-storage hormone. It’s a real eye-opener and lays the groundwork for understanding why so many of us feel hungry even when we’re eating “all the right things.” Because here’s the thing: if insulin, leptin, and ghrelin are out of sync, your appetite, metabolism, and energy levels can feel completely out of control. Let’s unpack what’s really going on… Meet Leptin: Your “I’m Full” Hormone Leptin is produced in your fat cells. The more body fat you have, the more leptin you generate. Its role is to inform your brain, specifically your hypothalamus, that you’ve got plenty of energy in the tank and can stop eating.  Sounds like a dream hormone, right? So why do so many people struggle with overeating despite having plenty of body fat? The problem? In many individuals, especially those carrying excess weight or dealing with insulin resistance, this system goes awry. Despite high levels of leptin circulating in the blood, the brain stops registering the signal. It’s like a broken thermostat; the fat stores are overflowing, but the brain thinks the tank is empty. So instead of responding with, “Thanks, we’re full”, your brain panics. It believes you’re starving. This triggers more hunger, increased cravings, and a sluggish metabolism designed to conserve energy, all in an effort to ‘feed you up’, even though you already have plenty of fuel in storage. This faulty feedback loop is known as leptin resistance, and it’s one of the most common reasons people feel constantly hungry and struggle to lose weight, regardless of the amount of body fat they already carry. Now Meet Ghrelin: Your “I’m Hungry” Hormone Ghrelin is primarily produced in the stomach and is released when the stomach is empty. It travels to the brain and says, “Oi! Feed me!”  Ghrelin is highest just before meals and naturally lowers when your stomach is full. But here’s the thing – this system can be hijacked. Poor sleep, stress, inflammation, and diets high in sugar and ultra-processed carbs can mess with ghrelin, making it shout louder and more often than it should. This hormone signal to be fed is really strong, and no amount of willpower will dampen it. Worse, high insulin (triggered by frequent carb-heavy meals or snacks) can also stimulate ghrelin, even if you’re not actually hungry. So, you end up hungry when your body doesn’t need food, and when you do eat, you don’t feel full. Sound familiar? When Leptin and Ghrelin Stop Talking These two hormones should be in constant dialogue: Ghrelin says, “Time to eat.” Leptin says, “That’s enough, thanks.” But if you’re leptin resistant and your ghrelin is overstimulated, it’s like a broken thermostat: The hunger switch is jammed on The fullness signal is jammed off This is one reason why traditional weight loss advice like “eat less and move more” often fails. You’re not just battling habits. You’re battling a physiological drive to eat more and store more. What Makes Leptin Resistance Worse? High insulin (usually from high-carb, high-sugar diets) Inflammation Poor sleep Chronic stress Calorie restriction and yo-yo dieting Ultra-processed foods and seed oils The more fat you store, the more leptin you produce, but the more resistant your brain becomes to it. It’s a vicious cycle. Add in ghrelin being triggered by sugar, alcohol, or poor sleep, and it’s no wonder so many people feel like they’re constantly fighting their appetite.  Fixing the Hormone Hunger Loop If your hunger and cravings feel out of control, don’t panic. The good news is that leptin and ghrelin are incredibly responsive to lifestyle changes. Here are the most effective strategies to restore balance:  Lower Your Insulin - This is foundational. A lower-carb, higher-protein, healthy fat diet can lower insulin, reduce inflammation, and improve leptin sensitivity. Prioritise Sleep - Poor sleep increases ghrelin and reduces leptin. Aim for 7–9 hours of quality sleep with good sleep hygiene: no screens before bed, warm lighting, and a consistent wind-down routine Manage Stress - High cortisol from chronic stress raises ghrelin and worsens insulin resistance. Try daily stress-reducing practices like meditation, yoga, breathwork, or grounding outdoors. Eat Protein with Every Meal - Protein naturally suppresses ghrelin and boosts satiety. It also helps stabilise blood sugar and improve metabolic health. Avoid Processed Food - Ultra-processed, low-fibre foods cause blood sugar spikes, stimulate ghrelin, and confuse your hunger hormones. Eat real food your body recognises. Time Your Meals Mindfully - Avoid constant snacking and leave 4–5 hours between meals. This gives ghrelin and leptin time to recalibrate. Eat slowly and without distraction to give satiety signals a chance to register. Why You Can’t “Just Have One”: The Bliss Point Trap Food manufacturers are experts at manipulating our hormones, and one of their favourite tricks is designing products that hit the “bliss point”. This is the exact combination of sugar, salt, and fat that lights up the pleasure centres in your brain and overrides normal satiety signals. These ultra-processed foods don’t just taste good; they actively stimulate ghrelin, suppress leptin, and leave you wanting more. You’re not meant to stop at one biscuit, one crisp, or one square of chocolate. These foods are engineered to bypass your biological brakes. Top Signs of Leptin or Ghrelin Imbalance: Always hungry (especially for carbs) Never feel full, even after a big meal Snacking at night Cravings after poor sleep Struggling to lose weight despite trying Energy crashes, brain fog If you see yourself in this list, don’t beat yourself up. Your body isn’t broken – it’s just confused. Fortunately, these signals can be repaired. It’s Not About Willpower. It’s About Rewiring. Cravings aren’t about a lack of self-control. They’re driven by a network of hormonal signals that have gone haywire, often due to diet, stress, poor sleep, and inflammation. When we understand how our hormones work, we can work with our biology rather than against it. This isn’t about starving yourself. It’s about choosing food and habits that give your brain the right signals. In our next article, we’ll be diving into Cortisol – the stress hormone that can quietly sabotage your weight, energy, mood, and metabolism. If you feel wired and tired, or carry stubborn belly fat, you won’t want to miss it. By Sarah Flower, Nutritionist. 

If you’ve ever felt like your body is working against you when it comes to weight loss, you’re not imagining it. For many of us, especially those dealing with weight gain, stubborn belly fat, energy crashes, or unrelenting cravings, the problem isn’t lack of willpower, in fact in clinic, I have always been amazed at the level of resilience and willpower most of my patients have when it comes to diet, so much so, I am often telling them they are not eating enough. So, what is the root cause of the problem? Well, as the title of this series suggests, it is always hormonal. In this first part of our four-part hormone series, we’re shining the spotlight on one of the most misunderstood hormones in your body: insulin. If you’ve ever wondered why cutting calories doesn’t seem to work anymore or why you’re constantly hungry despite eating "healthy," keep reading. This hormone is key to unlocking long-term, sustainable weight loss. Meet Insulin: Your Blood Sugar Boss (and Fat Storage Manager) Insulin is a hormone made by your pancreas, released every time you eat carbohydrates (and, to a lesser extent, protein). Its main job is to move glucose, the sugar your body makes from food, out of your bloodstream and into your cells. Glucose gets stored in your muscles and liver as glycogen, ready to be used for energy later. Sounds helpful, right? It is. But here’s the kicker: once your storage tanks are full, insulin starts directing any extra glucose to your fat cells. This is why we refer to insulin as the storage hormone. And that means when it’s constantly elevated, your body is in storage mode, not burn mode. Now, here’s where it gets really interesting. Insulin has a hormonal opposite called glucagon, the body’s natural fat-burning hormone. The pancreas also makes glucagon, and it’s released when your blood sugar is low or during fasting. Its job is to unlock your stored fuel, converting glycogen back into glucose, and breaking down body fat to use for energy. But here’s the catch: Glucagon can’t do its job if insulin is hanging around. The moment you eat, insulin levels rise, and glucagon is suppressed. It’s like a hormonal seesaw: when insulin goes up, glucagon goes down. This dynamic is crucial to understand. You physically cannot burn stored body fat while insulin is elevated, because your body is still in storage mode. For fat burning to occur, insulin levels need to decrease, allowing glucagon to rise and take effect.  This is a major reason why it’s so difficult to lose weight when your insulin levels are high; your fat-burning system never gets a chance to switch on. Why the Standard Western Diet Isn’t Helping Let’s call this out clearly: the typical Western diet is a blood sugar rollercoaster. Breakfast cereals, toast, fruit juice, mid-morning biscuits, sandwiches, crisps, pasta, and sugary snacks all cause sharp spikes in blood glucose, forcing your body to release insulin again and again throughout the day. And here’s something most people miss: all carbohydrates break down into glucose, not just sugar. That includes so-called healthy choices like brown rice, oats, bananas, and even root vegetables. Your body doesn’t care whether the glucose came from a fizzy drink or a jacket potato; it still raises blood sugar and triggers insulin. Another crucial factor is the obsession with low-fat foods. Most low-fat products are, by their very nature, higher in carbohydrates and often lower in protein and healthy fat. This combination leads to faster digestion, larger blood sugar spikes, and increased insulin production, keeping you firmly in fat storage mode. These foods may appear low in calories, but they do little to stabilise hunger, meaning you’re more likely to snack or overeat later. Yes, you might lose weight on a low-fat, high-carb, low-calorie diet, but typically only in the short term. Why? Because your metabolism adapts. Your body gets more efficient at running on less fuel, and the weight loss stalls. Worse still, muscle can be lost in the process, further lowering your metabolic rate. If you’re constantly topping up your glucose tank, your insulin remains active, glucagon stays switched off, and you never give your body a chance to access its fat stores. You’re always storing—never burning. Insulin Resistance: When the System Breaks Down Insulin resistance happens when your cells stop responding properly to insulin’s signal. The pancreas attempts to rectify the issue by releasing even more insulin, aiming to force glucose into your cells. This creates a vicious cycle: More carbs = more glucose More glucose = more insulin Cells stop responding = more insulin again Excess glucose = more fat storage High insulin also blocks fat burning. Your body can’t access its fat stores while insulin is active. Think of it like a switch: insulin on = fat storage. Insulin off = fat burning. This is why even eating a small snack, like a banana or handful of crackers, keeps fat burning switched off if insulin is being constantly triggered throughout the day. Insulin and Your Weight: The Downward Spiral High insulin levels do more than just store fat. It also: Increase cravings, especially for sugary, high-carb foods (thanks, ghrelin!) Interfere with leptin (your "I’m full" hormone), so you don’t feel satisfied after eating Disrupt sleep, which worsens cravings and weight gain Increase inflammation, which is linked to almost every chronic disease So no, you’re not weak. If your hormones are out of balance, your body is hardwired to keep you hungry, tired, and stuck. What Causes Insulin Resistance? A few major contributors: Diets high in refined carbohydrates and sugars Sedentary lifestyle Poor sleep Chronic stress (which raises cortisol, another insulin disruptor) Inflammation Perimenopause and menopause Nutrient deficiencies (magnesium, chromium, B vitamins) Some people also have a genetic predisposition, and it’s closely linked to conditions like PCOS, fatty liver disease, and type 2 diabetes. How Do You Know If You Might Be Insulin Resistant? Some common signs: Constant hunger Cravings for carbs or sugar Energy dips after eating Weight gain (especially around the middle) Trouble losing weight despite trying everything Skin tags, especially around the neck or underarms Brain fog Blood tests such as fasting insulin, HOMA-IR, or even a glucose tolerance test can confirm what’s happening, but your symptoms are often a helpful clue. What Can You Do to Lower Insulin? Here’s the good news: insulin resistance is highly responsive to diet and lifestyle changes. Even small improvements can make a big difference. Lower Your Carbohydrate IntakeThis is the #1 tool for reducing insulin. Prioritise non-starchy vegetables, healthy fats, and protein. Avoid sugary snacks, white carbs, and processed food. Even wholemeal bread can spike blood sugar for many. Don’t Fear Fats (the Right Ones!)Fat doesn’t trigger insulin the way carbs do. Good fats (like olive oil, nuts, seeds, oily fish, avocado) help you stay full and stabilise blood sugar. Just steer clear of ultra-processed, inflammatory seed oils. Prioritise ProteinProtein helps regulate appetite, supports lean muscle, and keeps you full. Aim for at least 20-30g per meal. Use an app, such as MyFitnessPal or Nutracheck, which will show you how much protein and carbs you are consuming per day. Time Your EatingAvoid constant grazing. Give your body gaps between meals. Intermittent fasting (with guidance) may help switch from storage to fat-burning mode. Get MovingExercise helps shuttle glucose into muscle cells without needing as much insulin. Strength training is particularly effective. Sleep and StressLack of sleep and elevated cortisol levels contribute to increased insulin resistance. Prioritise restorative sleep and manage stress with breathwork, meditation, walking, or grounding. Check Your NutrientsMagnesium, chromium, and B vitamins play essential roles in blood sugar balance. A personalised supplement plan can help if you’re depleted. Final Thought: It's Not Just About Willpower This isn’t about blaming yourself or counting every calorie. Hormonal weight gain, especially insulin-driven, requires a completely different approach than what most of us have been taught. It’s not about eating less and moving more. It’s about eating smart, balancing hormones, and resetting your body’s natural rhythms. In our next article, we’ll examine leptin and ghrelin, the powerful duo that regulates your appetite, cravings, and feelings of fullness (or lack of). If your hunger feels out of control, this one's for you. By Sarah Flower, Nutritionist. 

Let’s talk hormones.  Not just the ones that wreak havoc during menopause or keep teenagers moody, but the everyday chemical messengers quietly controlling our appetite, metabolism, cravings, fat storage, sleep and stress.    What if we told you that protein plays a starring role in regulating all of this?    This isn’t about bulking up. It’s about balance. In this final part of our protein series, we’re diving deep into the hormonal harmony that protein can help support—and why getting enough of the right type, at the right time, might be the missing link in your health or weight loss journey.    Meet Your Hormonal Cast  We’ve got four major players in today’s episode:  Ghrelin – the hunger hormone  Leptin – the satiety hormone  Insulin – the blood sugar and fat storage hormone  Cortisol – the stress hormone    Let’s break down how protein influences each one—and why that matters more than ever.    Ghrelin: The Growling Gremlin  Ghrelin is your hunger hormone. It’s released when your stomach is empty and signals to your brain, “Oi, time to eat!”    When ghrelin is high, you feel hungrier. When it’s low, you’re satisfied.    And guess what keeps ghrelin levels lower for longer?    Protein.  A protein-rich meal suppresses ghrelin far more effectively than a high-carb or high-fat one. That means you stay fuller, longer, and are less likely to go rooting through the biscuit tin 90 minutes after lunch.    Pro tip: Start your day with a protein-rich breakfast (eggs, yoghurt, tofu scramble, fish). You’ll feel more in control of your hunger all day long.    Leptin: The Fullness Whisperer  Leptin is released by fat cells and tells your brain when you’ve had enough to eat. It’s your internal “stop” button.    But here’s the kicker: when your diet is consistently high in ultra-processed foods and low in nutrients—particularly protein—leptin signals can get ignored. This is known as leptin resistance, and it’s linked with overeating, sluggish metabolism, and weight gain.    Protein helps in two ways:  It promotes satiety and reduces the urge to overeat.  It helps maintain lean muscle, which improves leptin sensitivity over time.    Think of leptin as the calm voice of reason, and protein as the friend helping it be heard over the noise.    Insulin: The Sugar Gatekeeper  Insulin’s job is to help glucose (sugar) enter your cells, where it can be used for energy. But when insulin is constantly high, usually thanks to a diet rich in refined carbs and low in protein, it leads to insulin resistance. This paves the way for stubborn fat (especially around the middle), cravings, crashes, and eventually, type 2 diabetes.    Protein helps moderate blood sugar responses by:  Slowing the digestion of carbohydrates  Blunting blood sugar spikes  Requiring less insulin to do its job    And for those on GLP-1 medications, keeping blood sugar stable with protein is especially important, as your food intake is reduced and your insulin sensitivity may be changing.    Pro tip: Always include protein with carbs (e.g., chicken with rice, yoghurt with berries) to reduce the glycaemic load of the meal.    Cortisol: The Stress Gate Crasher  Cortisol gets a bad rap, but we need it—it helps us get up in the morning, deal with danger, and power through our to-do lists.    Problems arise when cortisol is chronically elevated, usually due to stress, sleep deprivation, blood sugar swings, or undereating. And yes, skipping protein or eating too little overall can absolutely be a stressor for your body.    When cortisol is high for too long, it can lead to:  Muscle breakdown  Increased belly fat  Cravings for sugar and caffeine  Poor sleep and recovery    Protein helps stabilise blood sugar and support the nervous system, which reduces cortisol’s chaotic impact.    Want to keep cortisol cool? Eat regular, balanced meals with plenty of protein—and avoid long fasting windows if you’re already stressed or peri/menopausal.    Bonus: Hormones and Muscle Mass  Here’s something few people talk about: muscle tissue is hormonally active.    The more lean mass you have, the more efficiently your body burns calories, balances insulin, and regulates key hormones like oestrogen, testosterone, and even thyroid hormones.    Protein is absolutely essential for building and maintaining that lean mass—especially after 40, when muscle naturally declines.    For women in midlife, this becomes critical. Loss of muscle equals increased insulin resistance, fatigue, metabolic slowdown, and even more hormonal chaos. But you can fight it—with food, movement, and targeted protein intake.    Protein Timing: When Matters Too  It’s not just about how much protein you eat, but when you eat it.  Breakfast: A high-protein start helps regulate ghrelin, boost dopamine, and support morning cortisol peaks.  Ideally eat at least 30g within 1 hour of waking.  Lunch: Keeps blood sugar stable and prevents the 3 pm crash  Evening: A smaller protein serving helps with overnight muscle repair and blood sugar control and avoid huge protein meals too late, as it disrupts sleep    Aim for 30g of protein per meal, or around 1.2–2g per kg of ideal body weight daily. For someone weighing 70kg, that’s roughly 90–110g per day, spread across meals.    So, What Should This Actually Look Like?  Here’s a snapshot of what hormone-friendly, protein-balanced meals might include:    Meal  Protein Example  Hormonal Benefit  Breakfast  Scrambled eggs with spinach & mushrooms  Lowers ghrelin, supports morning cortisol  Lunch  Grilled salmon with roasted veg & quinoa  Supports insulin and satiety (leptin)  Snack  Greek yoghurt with chia & pumpkin seeds  Balances blood sugar, reduces cravings  Dinner  Tofu and veg stir-fry with brown rice  Supports muscle recovery, prevents late-night snacking      Final Thoughts: Your Hormones Love Protein  You don’t need fancy biohacking or hormone panels to start making changes, just more real food, more often, with protein as the foundation of every plate.    Whether you’re tackling stubborn weight, poor energy, perimenopausal symptoms, or rollercoaster hunger, the protein-hormone connection could be your secret weapon.    So, what’s your next meal going to look like?    Choose a protein- rich food that:  Comes from whole food first, in pure form  Has more protein than carbohydrates  Fits your digestion and preferences  Is balanced with fats and fibre  Makes you feel energised, not sluggish    Because when you nourish your hormones properly, everything else, from mood and metabolism to weight and willpower, starts falling into place.  By Sarah Flower, Nutritionist. 

As you have seen from our previous articles in this series, protein isn’t just the reserve of sweaty gym-goers guzzling shakes in string vests. In fact, protein is working away behind the scenes all day, every day, helping us think, move, digest, repair, balance hormones, manage weight, and even sleep better. But thanks to a few persistent myths (and some clever marketing tactics), most people still have a rather one-dimensional view of protein.    It’s time to set the record straight.    Myth 1: All Protein Is Created Equal  Not quite.    While all proteins are made up of amino acids, they don’t all deliver the full spectrum your body needs. Animal proteins—like eggs, meat, dairy, and fish are complete, meaning they contain all nine essential amino acids. They’re also more bioavailable, which means your body can break them down and use them more efficiently.    Plant proteins, on the other hand, can be incomplete, often lacking one or more of the essential amino acids. That doesn’t make them bad, just a little more complicated. You need to mix and match (think: beans + rice, or hummus + wholemeal pitta) to get the full profile, but if you are watching your weight or trying to balance blood sugar, this example could cause other issues.    And then there’s processing. The more a protein is altered, say, extracted into a powder or bar, the further it drifts from nature. Convenience may go up, but nutritional value often goes down. And those products? They frequently come dressed up with artificial sweeteners, emulsifiers, gums, and flavourings that your gut might not love quite so much.    For example, a grilled salmon fillet is not the same as a chocolate-flavoured “high-protein” yoghurt with a label longer than your arm. I love the saying, “Man is clever enough to make his own food but stupid enough to eat it.” When you look at some of the chemical/processed foods that have become our norm, this quote has never been more appropriate.   Myth 2: The More Protein, The Better  Wouldn’t that be nice?    Protein is essential, but chugging it like there’s no tomorrow won’t necessarily fast-track your goals. There’s a point of diminishing returns, especially if you get it from heavily processed sources.    Some high-protein snacks can displace other important nutrients in your diet, like fibre, healthy fats, and slow-releasing carbs. Plus, over-relying on protein powders or bars can flood your system with sweeteners, additives, and little else.    Let’s not forget: the body can only use so much protein at a time. Cramming 60g in one sitting isn’t necessarily more effective than spacing out 25–35g across your meals.    Think balance. Not binge.    Myth 3: Protein Is Only Important If You Exercise  Many people are alien to the concept of Protein. They can be fearful of foods higher in protein, especially women 50+ who have been brought up with a low-fat mantra.   Here’s the truth: protein is essential for everyone. Whether you’re lifting weights, chasing toddlers, sat at a desk, navigating menopause, or on a weight loss programme, your body still needs protein to:  Preserve lean muscle mass (especially as you age or lose weight)  Produce enzymes and hormones  Keep your immune system firing  Repair tissues and skin  Fuel metabolic function    In fact, if you’re using GLP-1 medications like Semaglutide or liraglutide to support weight loss, your appetite is likely smaller, which means your meals must be more nutrient- and protein-dense than ever.    Real Food vs. Processed Protein: Let’s Talk Quality  Let’s be honest. Many “high protein” foods on the market are more marketing than meals.    Take a walk through the snack aisle and you’ll find bars, shakes, yoghurts, cereals, and cookies claiming to be “packed with protein.” But take a closer look and you’ll often find:  Ultra-processed ingredients  Artificial sweeteners (like sucralose, acesulfame-K)  Emulsifiers and thickeners (like carrageenan, xanthan gum)  Synthetic flavourings and additives    These can disrupt your gut microbiome, contribute to bloating or discomfort, and undermine the very health goals you’re trying to support.    Of course, not all protein powders are created equal. Some unflavoured, high-quality powders with minimal ingredients can be helpful tools, but they shouldn’t be your main event.    Think of powders as the backup singer. Real food is the star.    The Food Journey: From Plate to Performance  Protein isn’t just a nutrient. It’s a performer, showing up at every stage of your health journey.    The Culinary Connection  Forget boiled chicken and sad-looking eggs. Protein can be utterly delicious.    Cook with colour, flavour, and flair. Try a rich lamb and lentil stew, spicy grilled halloumi with roasted vegetables, tofu stir-fried with garlic, ginger, and tamari, or sardines mashed into avocado toast.    When meals taste amazing, you’re more likely to stick with them and hit your protein targets naturally.    The Mindful Bite  In our fast-paced, screen-glued world, it’s all too easy to inhale lunch without noticing what we’ve eaten. But slowing down matters.    Savouring your meal improves digestion and satiety and helps you tune into hunger signals, meaning you’re less likely to overeat or undereat. Plus, when you eat mindfully, you enjoy the experience more. And joy, believe it or not, is pretty nourishing.    Your Protein Action Plan: Simple, Practical, Powerful  To get the most out of protein, it’s about more than just hitting a number. It’s about how you source it, cook it, and enjoy it.    Here’s your cheat sheet:  Diversify Your Protein Sources - Mix animal proteins with plant-based ones to get a range of amino acids and nutrients.  Measure What Matters - Use a food scale or rough portion guide until you’re confident with your eyeballing skills.  Look Beyond the Hype - “High protein” doesn’t always mean high quality. Read the label. If it sounds like a science experiment, skip it.  Optimise Your Cooking - Steam, grill, bake, roast. Preserve nutrients and flavour.  Pair Plant Proteins Wisely - Combine lentils with brown rice, or peanut butter with wholegrain toast, to create complete proteins.  Practice Mindful Eating - Sit down. Chew. Taste. Enjoy. It’s not just about what you eat—it’s about how you eat it.    The Protein Paradox Unpacked  In today’s diet-obsessed world, we’re surrounded by protein-enhanced everything. Yet ironically, many people—especially women, older adults, and those dieting—are falling short.    We’re swayed by labels and marketing gimmicks. We underestimate portions. We mistake “protein-flavoured” for protein-rich. And we often forget that real food still wins.    True nourishment isn’t about chasing macros—it’s about feeding your body what it actually needs.    For those on a weight loss journey, protein is your silent sidekick. It preserves muscle mass, keeps hunger in check, and even boosts the thermic effect of food (i.e., you burn more calories just digesting it).    Final Thoughts: One Protein-Packed Bite at a Time  Protein isn’t a fad. It’s a foundational nutrient that deserves a prime spot on your plate.    By understanding the difference between complete and incomplete proteins, questioning food marketing claims, and favouring real, minimally processed protein sources, you’ll give your body the fuel it needs to thrive.    No fads. No gimmicks. Just solid, nourishing food—and a little bit of label-savvy common sense.    So whether you’re lifting weights or lifting laundry baskets, training for a marathon or just making it through Monday, remember this: Every cell in your body is built from protein. Feed it well. Eat with joy. And don’t believe the protein bar hype.    Up Next in the Series: In Part 5, we’ll take a look at how protein supports hormones—from ghrelin and leptin to insulin, cortisol, and how protein might be the missing link in your hunger, stress, and fat-burning puzzle.  By Sarah Flower, Nutritionist. 

Welcome to part two of our protein series. Today, we’re peering behind the supermarket curtain to uncover what those shiny "high protein" labels really mean. Because let’s face it, the world of protein marketing is a bit of a Wild West. Flashy labels, clever claims, and more confusion than clarity. I see it in my clinic all the time. Patients will proudly tell me they’re smashing their protein goals, only for us to do a little food diary deep-dive and discover they’re actually falling short. Often way short – I’m talking 50% under target. And they’re genuinely shocked.   So, where's the disconnect? It often starts with the label.   The Labelling Conundrum  Let's start with a common example I love to use: 100g of cooked quinoa. It’s trendy, has a good rep in wellness circles, and proudly wears the "high protein" badge. But what most of us don’t notice is the amount of protein per serving size. The reality is it only contains around 3g of protein per 100g. Compare that to 100g of chicken breast, which delivers a whopping 30g of protein, and you can start to see why we may not be getting the protein we think we are.   Now, both might be described as "high protein" on a packet, but nutritionally, they’re not even playing the same game. So why the label? It's all about how we define "high protein" in food law and marketing. Foods like quinoa get a gold star because they’re classed as complete proteins, meaning they contain all nine essential amino acids. But that label doesn’t consider quantity.    For those trying to lose fat, stabilise blood sugar, support hormones, or build muscle, the total grams of protein per serving is what really counts. You’d need to eat an enormous bowl of quinoa to hit your target, and that would come with a big side order of high carbohydrates, too – not ideal if you're aiming to balance insulin or manage weight.   Quality Over Quantity: A Quick Primer on Protein Types  Not all proteins are created equal – and this is where the waters get a little murky for most of us. To understand the significance of protein, think of it as a brick wall, with amino acids serving as the individual bricks.    In fact, there are 20 different types of amino acids, and they collaborate in over 50,000 different functions within our body. Among these amino acids, nine are deemed "essential," meaning our bodies cannot produce them, and we must obtain them through our diet. These essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.    Foods that contain all nine essential amino acids in the right proportions are called "complete protein" foods. You'll typically find complete proteins in animal-based products such as meat, dairy, fish, and eggs. These foods offer a high protein content while containing little to no carbohydrates.   Let’s summarise:  Complete Proteins – These foods contain all nine essential amino acids that your body can’t make on its own. Animal sources like chicken, fish, eggs, yoghurt, and cheese fit into this category. There are some plant-based stars too: soy, quinoa, buckwheat, and hemp seeds all tick the complete box, but these also contain higher carbohydrates.  Incomplete Proteins – These are missing one or more of the essential amino acids. Think beans, lentils, rice, nuts, seeds, and most vegetables. But here’s the good news: by combining these foods (like rice and beans, or hummus and wholegrain pitta), you can create a complete amino acid profile but how many of us really know how to do this to ensure we have the complete set?   If you follow a vegetarian or vegan lifestyle, getting to grips with this concept is key. It’s not about stressing over every bite but being mindful of variety in your meals. It’s like amino acid Tetris – slot the right pieces together, and your body will thank you.   So, What Does "High Protein" Actually Mean?  Food labelling laws in the UK (and EU) say a food can be classed as "high protein" if at least 20% of its energy comes from protein. That might sound helpful, but it doesn’t tell you how much protein is in the portion you’re actually eating. And here lies the problem.   Take a protein bar, for example. It might scream "20g protein!" on the wrapper. But if that bar also comes with 25g of sugar and a hefty calorie count, are you really getting a smart protein fix? And let’s go one step further – how much of that protein is in a usable, absorbable form? Our digestive systems are clever, but they’re not miracle workers – especially when faced with a bar packed with fillers and sweeteners.   Ultra-processed protein foods like bars, shakes, and "protein puddings" often contain isolated proteins (like soy protein isolate or whey concentrate), which can be absorbed, but not always efficiently – especially when mixed with gums, sweeteners, synthetic flavourings, and stabilisers. All those fillers can interfere with digestion and reduce how well your body can actually use the protein.    Plus, many of these products are designed to look like a nutritious option when really, they’re closer to confectionery in disguise. So, it’s not just about the number on the label – it’s about the quality and context of the protein you’re eating.   Let’s explore a few things to look for:  Serving Size Shenanigans – Always double-check the portion size on the pack compared to what you’d actually eat.  Protein Density – A better metric to watch is protein per 100g. You want high protein and low fluff – especially if you’re managing weight or muscle.  Hidden Extras – Just because something contains added protein doesn’t mean it’s healthy. We are seeing a rise in manufacturers adding ‘protein’ to their labels, even confectionary. Remember, most snack bars and protein yoghurts are ultra-processed, loaded with artificial sweeteners, gums, or cheap oils. Your body deserves better. Real nourishment doesn’t come with a long list of ingredients you can’t pronounce.    Whole Food First, Always  If you’re aiming to meet your protein needs in a balanced, body-friendly way, whole foods are still the best for overall health. Eggs, meat, Greek yoghurt (not Greek style – which often contains thickeners and less protein), tofu, fish, seeds, nuts, and legumes – they all bring something to the table (literally). And they do more than just tick the protein box. They come packed with co-factors – vitamins, minerals, and healthy fats – that work in harmony to support digestion, hormones, energy, and immunity. Fortified protein drink? Not so much.   So next time you see that shiny "high protein" flash on the front of a packet, turn it over. Look at the back. What’s the actual protein content per 100g? How much are you really eating? Then take a glance at the ingredients. How much of this do you recognise as real food? Because the more you know, the more power you have to fuel your body well. And honestly, that’s the kind of label empowerment we love to see    If this has got you side-eyeing your snack bars, just wait until Part 3 – we’re getting into the nitty-gritty of daily protein targets, sneaky shortfalls, and how to fill your plate with foods that truly deliver    We’ll break down how much protein you actually need, why most of us are nowhere near hitting it, and what easy swaps you can make to up your intake without becoming a bodybuilder or eating eggs at every meal.    Spoiler alert: It’s easier than you think. By Sarah Flower, Nutritionist. 

Welcome to part three of our protein series, and here’s where things start to get really interesting. We’ve looked at what protein is; tackled the confusion around labelling, and now it’s time for a reality check: Are you actually eating enough?  Spoiler alert – most people aren’t.    In clinic, I regularly meet patients who believe they’re hitting their protein targets, only for us to look at their diet diaries and find they’re missing the mark by quite a stretch. Often by as much as 50%.  So why is protein intake so commonly overestimated?    The Hidden Struggle: Why Most of Us Aren't Getting Enough  Portion Misjudgement: A small chicken breast or a dollop of Greek yoghurt might feel like enough, but without weighing or correctly estimating portions, it’s easy to come up short. Many people assume a "serving" equals a handful or a few spoonful’s when in reality, you might need 100g+ to get a decent protein hit.  Processed Food Confusion: With the rise of protein-enhanced everything – from crisps to chocolate puddings – it’s no wonder we think we’re getting enough. However, these products often contain isolated or hydrolysed proteins, which may not be as bioavailable or complete as their whole-food counterparts. Not to mention, they’re usually loaded with sweeteners, gums, and additives that can interfere with digestion.  Busy Lifestyles & Snack Culture: Quick meals and snack packs are convenient but rarely deliver the protein punch they promise. Many people end up grazing on ultra-processed foods that fill them up without effectively fueling them.  Cooking Methods Matter: Did you know how you cook your food can affect how much protein you absorb? Overcooking or boiling protein-rich foods can reduce digestibility. Gentle baking, steaming, or grilling tend to retain more of the good stuff.    So, How Much Protein Do You Actually Need?  While the NHS recommends around 0.75g of protein per kilogram of body weight, many nutritionists (myself included) suggest aiming much higher, especially if you’re looking to maintain muscle mass, support hormone balance, manage weight, or navigate perimenopause and menopause.    Here’s a simple guide:  Sedentary adults: 1.2g per kg of body weight  Active adults / over 50s / those trying to lose weight: 1.2- 2g per kg  Athletes or those recovering from illness: 1.6-2.2g per kg    Protein & Menopause  If you’re navigating perimenopause or menopause, protein becomes your absolute best friend. This is the time when muscle loss can speed up, bone density may decline, and metabolic rate can take a nosedive – all of which make maintaining a healthy weight feel harder than ever. Getting enough high-quality protein isn’t just about staying strong and energised; it’s essential for preserving lean muscle mass, supporting hormone production, and even stabilising mood and blood sugar. Think of it as your midlife muscle insurance policy.    Protein & Weight Loss    And let’s not forget about protein’s powerful role in weight loss. Unlike carbs or fats, protein has a higher thermic effect – meaning your body burns more energy digesting it. It also helps you feel fuller for longer, curbs cravings, and protects muscle during calorie deficits. Without enough protein, weight loss can become a frustrating cycle of hunger, fatigue, and muscle loss. Prioritising protein helps ensure you’re losing fat – not the good stuff.    Animal products tend to have the biggest amounts of protein with very low carbohydrate content. While it's possible to find smaller amounts of protein in plant-based sources like pulses (peas, beans, and lentils) and some vegetables, they come with a higher carbohydrate content. You may think that beans, pulses and some grains are rich in protein, but they actually contain much smaller amounts of protein compared to animal products, and not in the complete form. Quinoa is an exception (it is a complete protein) but even then, 100g of cooked quinoa provides around 4g of protein, alongside its significant carbohydrate content.    For perspective, consider 100g of chicken, which delivers approximately 27g of protein without any carbohydrates; a 100g of steak provides around 25g of protein. This stark difference highlights that relying solely on plant-based protein sources can result in a significant increase in carbohydrate intake with much lower protein than we imagine. In essence, it's crucial to consume a variety of protein sources to ensure you get all the essential amino acids your body needs. Proper protein intake is about balance and variety.    Imagine a set of scales. On one side, you have protein, and on the other, you have carbohydrates. For a source to be considered high protein or a good protein source, the protein side should dominate the balance. This ratio matters in achieving the right nutritional balance.  So, what are some common foods that are genuinely high in protein and can be beneficial in your weight loss journey? Here are a few examples:    Real Food, Real Numbers: A Quick Comparison  Let’s take a look at a few examples (per 100g):  Chicken breast (cooked): 30g protein, 0g carbs  Beef steak (lean): 26.6g protein, 0g carbs  Salmon (baked): 25.2g protein, 0g carbs  Greek yoghurt (Fage 0%): 10.3g protein, 3g carbs  Tofu (raw): 8.1g protein, 0.7g carbs  Cheddar cheese: 25.4g protein, 1.1g carbs  Chickpeas (tinned, drained): 8.4g protein, 13.0g carbs  Red lentils (boiled): 8.1g protein, 16.9g carbs  Quinoa (boiled): 3.9g protein, 18.8g carbs  Chia seeds (dried): 16.5g protein, 42.1g carbs    As you can see, animal-based proteins tend to be more protein-dense and lower in carbohydrates. Plant-based sources can still be great, but you often need to eat more volume (and manage the accompanying carbs) to hit your protein goals.    Before we dive into the practical tips, let’s touch on one of the biggest protein pitfalls: breakfast. Most of my patients start their day with what they think is a healthy choice: a bowl of cereal, a couple of slices of toast, porridge with honey, or maybe a fruity yoghurt topped with granola. It looks the part, it tastes good, and it feels like a nourishing start. But here’s the reality: most of these popular options are high in refined carbs and sugars, and shockingly low in protein.    The result? A blood sugar rollercoaster. You might feel full for an hour, maybe two, but by mid-morning, you’re eyeing the biscuits or reaching for your second coffee. Cravings, low energy, and that familiar afternoon slump? It often all starts with breakfast.    A protein-rich breakfast, (think eggs with avocado, smoked salmon and spinach, or Greek yoghurt with seeds and berries), on the other hand, can be an absolute game-changer. It helps stabilise blood sugar, keeps you fuller for longer, and primes your metabolism for the day ahead. Think of it as your nutritional anchor – giving your body a solid foundation rather than quick-fix fuel that burns out fast. It doesn’t need to be complicated or time-consuming either. Just a shift in focus from sugar and starch to protein and fat can make a world of difference.    Five Simple Ways to Up Your Protein Intake  Start with breakfast – Add eggs, meat, or fish, protein-packed natural Greek yoghurt, or a scoop of collagen to your morning.  Snack smart – Go for boiled eggs, nut butters, cheese, or Greek yoghurt instead of biscuits or bars.  Prioritise protein in every meal – Build meals around your protein source, not the carbs.  Be label-savvy – Check the protein per 100g and don’t be fooled by front-of-pack marketing.  Batch cook protein-rich foods – Cook extra chicken, salmon, or lentils to throw into lunches and dinners.    Final Thoughts: You Don’t Need to Be a Bodybuilder  Getting enough protein isn’t about chugging shakes or eating six chicken breasts a day. It’s about giving your body the fuel it needs to thrive – for energy, repair, mood, hormones, and healthy ageing.  The bottom line? Most of us are under-consuming protein, and over-consuming carbs and processed fillers. But with a little know-how, it’s easy to flip that script.    Next, in Part 4, we’ll discuss when to eat protein and how to spread your intake throughout the day to maximise absorption and energy. By Sarah Flower, Nutritionist. 

Protein Power: Unmasking the Truth Behind Protein Labels and Their Impact on Your Health 5 Part Series by Sarah Flower  Protein is often touted as the magic bullet in our diets—especially for those on a weight loss journey or striving for a healthier lifestyle. But what exactly is protein, how does it work in the body, and why might we be misled by food labels in our supermarket aisles? In this 5-part series, we’re diving into the fascinating world of protein. We’ll explore its essential roles in our body, demystify the concept of " complete protein, “ and uncover why not all proteins are created equal. Along the way, we’ll offer practical tips on how to truly up your protein game, support muscle building, and even rev up your metabolism for better weight loss results. We will also share some of our amazing high-protein recipes and top tips with you, so watch out for the coming features. So, let’s start by looking at the role of protein and why it is such a powerhouse. Protein Power – Why Your Body Can’t Thrive Without It (Part 1 of the Protein Series) In the ever-changing world of nutrition advice, there’s one constant that never seems to fade from the spotlight: protein. Whether you’re looking to lose weight, build strength, balance hormones, or stay healthy, protein always gets a mention. But beyond the buzzwords and gym-bro slogans, what exactly is protein, why does it matter, and here’s the big one: are you actually getting enough?Welcome to Part 1 of our Protein Power series. In this first feature, we’re diving into the real reasons protein is such a nutritional powerhouse—and why your body can’t afford to skimp on it. Protein: The Body’s Brickwork Think of your body like a house. The structure, your muscles, bones, skin, and organs, is built and maintained with bricks. Those bricks? They’re amino acids, the building blocks of protein. There are 20 different amino acids, and your body uses them in over 50,000 different ways. Out of these, nine are ‘essential’ amino acids; essential is a title that means your body can’t make them on its own. You’ve got to get them from your diet. Complete proteins (like those found in meat, eggs, dairy and some plant sources like quinoa and soy) contain all nine essential amino acids in the right balance. Incomplete proteins (like most grains, beans, nuts and seeds) don’t. But more on that in Part 2… The Powerhouse Roles of Protein in the Body Let’s go beyond the gym and the scales for a second. Protein isn’t just about muscles or meal replacements. Protein is a macronutrient that plays a central role in almost every function within your body. It’s crucial for repairing tissues, forming enzymes, and building hormones that regulate bodily processes. It’s literally our building block for life, and we would be in real trouble if we couldn’t get this. This is why protein (along with fat) is known as essential protein. Carbohydrates don’t have the title ‘essential’ as our body can make glucose/energy from fat and protein. Here’s why it’s non-negotiable: Tissue Repair and Muscle Maintenance Every time you move, exercise, or even live, your body breaks down tissues and cells. Protein steps in to repair the damage and build new cells, especially muscle. This is crucial not just for athletes but for anyone trying to maintain muscle mass, particularly during weight loss or as we age. Why does this matter for weight loss? Muscle tissue is metabolically active, meaning muscle burns more calories at rest than fat. It keeps your metabolism humming. The more lean muscle you have, the more energy, the higher your resting metabolic rate, and your body burns fat doing nothing – and who doesn’t like that idea? Enzymes and Hormones Protein forms the foundation of thousands of enzymes, which are catalysts for countless biochemical reactions. Those little catalysts make every single chemical reaction in your body possible, from digestion to detoxification to hormone production. Moreover, proteins are key in the formation of hormones such as insulin, which regulates blood sugar, and leptin, which helps manage hunger signals. When your hormonal balance is off, your metabolism may slow down, making it harder to lose weight. Thus, a protein-rich diet can help maintain the intricate balance of your internal biochemistry. So, think of protein as a way to help regulate your appetite, blood sugar, and fat storage - all pretty important if you’re on a health or weight loss journey. Immune Function Antibodies, the proteins that are central to your immune response, help your body fend off infections and illnesses. A diet insufficient in protein can compromise your immune system, leaving you more vulnerable to colds and infections. Ensuring you have enough high-quality protein in your diet helps fortify your body’s defence mechanisms, which is particularly important during times of stress or when you’re physically active. So, remember, when reaching for the comforting doughnut, ask yourself if you are getting enough protein. This ensures your body can fight off infections, recover faster, and generally keep you well. Fluid and pH Balance Proteins like albumin help maintain the delicate fluid balance between your cells and blood vessels. Others act as pH buffers to keep your blood from becoming too acidic or alkaline. It’s all about homeostasis, and protein is key. Transport & Storage From oxygen (thanks to haemoglobin) to iron (via ferritin), protein helps transport and store vital nutrients. It’s like the body’s internal courier system, keeping everything flowing to the right place at the right time. Protein and Metabolism: The Weight Loss Link Protein is the only macronutrient with a thermogenic edge. That means your body burns more calories digesting it than it does with fats or carbs. Around 20–30% of protein’s calories are burned off just in the act of digestion, compared to 5–10% for carbs and 0–3% for fat. This increase in energy expenditure can lead to a higher overall metabolic rate. In essence, a protein-rich diet forces your body to work harder just to process your meals, contributing to greater calorie burn throughout the day. More protein = more calories burned just by eating. That’s a pretty compelling case for upping your intake, especially if you’re trying to lose weight. Appetite Control and Satiety Protein is also a champion when it comes to keeping hunger at bay. A diet high in protein can help you feel fuller for longer periods, reducing the urge to snack or overeat. Protein helps regulate the hunger hormone ghrelin and increases satiety hormones like peptide YY. This means you will feel fuller and more satisfied after eating, which means fewer cravings, fewer snacks, and better portion control. Are you convinced yet? Protein and Strength During weight loss, especially in calorie-restricted diets or weight loss jabs, there is a higher risk of losing up to 15-20% of muscle along with the fat. Protein intake is critical in preserving lean muscle mass. By providing the essential amino acids required for muscle repair and growth, protein helps ensure that most of the weight you lose comes from fat stores rather than muscle tissue. This is vital not only for a toned appearance but also for maintaining metabolic efficiency. We all want to look nice and toned, but muscle is more than just vanity. Muscle naturally declines as we age, and this is a major factor in reduced mobility, slower metabolism and increased risk of injury. This muscle loss, known as sarcopenia, starts as early as your 30s and accelerates after 50.  The solution? Resistance exercise and a consistent intake of protein. Even short bursts of daily activity (squats while the kettle boils, anyone?) combined with a protein-rich diet can help maintain strength and independence into your later years. Protein’s Role in Hormones, Mood and Mind Protein affects more than just your body; it influences your brain, too. Many neurotransmitters, including serotonin, dopamine and norepinephrine (which affect mood, motivation and focus), are made from amino acids. If you’re low on protein, these processes can stall. Feeling foggy, anxious or low in mood? It could be time to check your protein intake. Are You Eating Enough? Here’s the kicker. Most people aren’t eating as much protein as they think. You might think your chicken curry dinner with rice is packed with protein, but if the portion of chicken is small or heavily diluted with sauce and starches, you may only be getting 15g or less. A general guide: Minimum for weight loss or metabolic health: 1.2g of protein per kg of body weight per day as a minimum. For active individuals or strength training, this raises to 1.6–2.0g/kg body weight/day Split across 3 meals and 1–2 snacks, this is very achievable, especially for those who eat animal products, but it needs planning. It is much more challenging if you rely mainly on plant-based sources, which often come with added higher carbohydrates and lower digestibility (we’ll go deeper into that in Part 2). Let’s Talk Numbers: Protein Per 100g (Sneak Peek!) Here’s a teaser from the upcoming comparison table in Part 2: Food (100g) Protein (g) Net Carbs (g) Chicken breast (cooked) 27–30g 0g Eggs (about 2 whole eggs) 13g 1g Tofu (firm) 12g 1.9g Cooked quinoa 4g 21g Lentils (cooked) 9g 12g Greek yoghurt (low fat) 10g 3–4g Easy Ways to Boost Your Protein Include protein at every meal and snack, especially breakfast. Spread it out; don’t save it all for dinner. It’s better to have more protein for breakfast and lunch and less at dinner, especially if you eat late. Add egg whites or protein powder to porridge or smoothies. Batch cook high-protein meals like chilli, Bolognese or frittatas. Snack on boiled eggs, nuts, cottage cheese or yoghurt instead of carb-heavy choices. Final Thoughts: Protein is More Than Just a Trend Protein isn’t just for bodybuilders. It’s the unsung hero of everyday health—from your brain to your bones, hormones to hair. It fuels your metabolism, keeps you feeling full, helps your body recover and supports a stronger, healthier future. In Part 2, we’ll lift the lid on supermarket marketing, challenge the “high protein” label, and show you why a so-called protein bar might not be doing what you think it is. Until then, review your meals today. Where is your protein coming from, and could your body use a little more? By Sarah Flower, Nutritionist. 

As a nutritionist running a busy clinic, it would not surprise anyone to discover that the most common complaint relates to gut health. The term IBS gets thrown around a lot, a label given by their doctor to those unfortunate enough to develop gut issues; a catch-all for digestive issues. However, these patients are often left to their own devices to navigate diet or lifestyle changes to help them live with IBS. I look at this very differently. Rather than being a condition in itself, IBS is a collection of symptoms, and it is my role to discover the actual cause of these symptoms. This could be due to bacterial or yeast overgrowth, inflammation, stomach acid imbalance, parasites, dysbiosis or more. Symptoms of IBS can range from acid reflux right through to abdominal pain, flatulence, constipation or diarrhoea. For this article, we are focusing on acid reflux (also can be referred to as heartburn) and GERD (Gastroesophageal Reflux disease). Heartburn is a symptom of acid reflux or GERD and is noted by a pain or burning sensation in the chest.   For those who are unaware, Acid reflux can affect us at any point in our lives, whether short-term or longer-term. Acid reflux, rather simply, is when acid can travel up the oesophagus. Symptoms can include any of the following: Pain or burning in your chest Unpleasant taste in your mouth Bad breath Clearing of the throat Cough Frequent hiccups Bloating Nausea Lack of appetite  It can be made worse by poor diet, obesity, smoking, pregnancy, alcohol, and stress. What often surprises people is another factor for acid reflux is low stomach acid. Some medications, especially anti-inflammatories such as Ibuprofen, can make it worse. Acid reflux can also be a symptom of poor gut health, including poor digestion, weak connective tissue, H Pylori, Hiatus Hernia, and gallstones.   GERD stands for Gastroesophageal Reflux disease, is a more chronic and severe form of acid reflux. It affects the lower oesophageal sphincter, which sits just above the stomach (the upper oesophageal sphincter is at the back of the throat/top of the oesophagus). When we want to eat, the sphincter’s top and bottom open to allow food through the oesophagus and into the stomach. It then closes behind the food to allow for good digestion in the gut. This sphincter can become weak, either due to poor diet, weight, or other health issues. This sphincter weakness can cause our stomach acid and even some food particles to flow upwards, causing us pain and discomfort.   The Truth About Stomach Acid:Stomach acid is crucial in digestion, nutrient absorption, and immune defence. However, many people misunderstand its function, often blaming excess acid for issues like acid reflux and GERD (gastroesophageal reflux disease). The reality is that low stomach acid, or hypochlorhydria, is often the hidden culprit behind these symptoms. This article provides a comprehensive overview of stomach acid, its role in digestion, related conditions, and how to properly address digestive discomfort. Stomach acid plays a crucial role in digestion and nutrient absorption. Hydrochloric acid (HCl) is essential for breaking down food, particularly proteins, and activating digestive enzymes such as pepsin. It also helps the body absorb key nutrients, including vitamin B12, iron, calcium, and magnesium. Another important function of stomach acid is its role in immune defence. It acts as a barrier, killing harmful bacteria and preventing infections from taking hold in the digestive system. Low Stomach Acid (Hypochlorhydria) and Its SymptomsLow stomach acid can result from various factors, including aging, chronic stress, poor diet, and the use of acid-suppressing medications. When stomach acid levels are too low, digestion slows, and food sits in the stomach for longer than it should. This can lead to fermentation, gas build-up, and pressure, which can force stomach contents, including acid, back into the oesophagus. The result is acid reflux, even though the underlying issue is insufficient stomach acid. Common signs of low stomach acid include bloating, excessive belching, indigestion, heartburn, nausea, feeling full quickly when eating, and nutrient deficiencies that can lead to fatigue, brittle nails, and hair loss. Conditions That Affect Stomach Acid LevelsH. pylori Infection: Helicobacter pylori (H. pylori) is one of the most common causes of low stomach acid. This type of bacteria can infect the stomach lining, reducing acid production and causing digestive issues. Left untreated, it may lead to ulcers and chronic gastritis.Small Intestinal Bacterial Overgrowth (SIBO): SIBO occurs when bacteria that should reside in the colon overgrow in the small intestine. Low stomach acid is a significant contributor, as it fails to kill off unwanted bacteria. Symptoms of SIBO include bloating, diarrhoea, constipation, and malabsorptions.Ageing and Stomach Acid Decline: As we age, stomach acid production naturally declines, increasing the risk of digestive problems, nutrient deficiencies, and infections. Older adults are particularly susceptible to low stomach acid-related issues, including osteoporosis (due to poor calcium absorption) and B12 deficiency.Low thyroid levels: Low thyroid levels can slow down digestion and reduce stomach acid production, leading to bloating, indigestion and reflux-like symptoms.Stress: Stress has a profound effect on digestion. Long-term stress can suppress stomach acid production, leading to poor nutrient absorption and slowing gastric emptying.Medication: Long-term use of acid-reducing medications, such as PPIs or antacids. Weight loss injections such as Wegovy or Ozempic dramatically slow down digestion, and this, in the long term, will disrupt our digestion, particularly our stomach acid.Liver or gallbladder dysfunction: The liver and gallbladder play a role in digestion by producing and storing bile, which helps break down fats. If the liver is sluggish or the gallbladder is dysfunctional, digestion of fats is impaired, leading to bloating, nausea, and discomfort after meals. Low stomach acid contributes to poor bile flow, making digestion even more difficult. Conditions like gallstones or bile acid insufficiency are common in those with low stomach acid.Diabetes and gastroparesis: People with diabetes, particularly those with uncontrolled blood sugar levels, may develop gastroparesis, a condition where the stomach empties too slowly. This can cause food to remain in the stomach longer, leading to fermentation, reflux, bloating, and nausea. Diabetic neuropathy (nerve damage) can affect stomach acid production by interfering with nerve signals that stimulate digestion.  Many people are treated with acid-reducing medications like proton pump inhibitors (PPIs), but these, when the overall cause is not identified, could exacerbate the problem. By reducing stomach acid further, they can exacerbate digestive issues, increase the risk of infections such as C. difficile and pneumonia, and contribute to nutrient deficiencies, particularly B12, folic acid, calcium, and magnesium. Studies have also linked prolonged PPI use to kidney disease and osteoporosis. While these medications may provide temporary relief, they fail to address the root cause of acid reflux and GERD, and in some cases, they can make symptoms worse over time. The Good and Bad of Proton Pump Inhibitors (PPIs)PPIs are commonly prescribed to reduce stomach acid and treat GERD and ulcers. While effective for short-term use, they come with risks: Pros of PPIs: Effective at healing ulcers and reducing severe acid reflux symptoms Helpful in managing GERD when lifestyle changes aren’t enough Can prevent complications in people with Barrett’s oesophagus Cons of PPIs: Long-term use can lead to nutrient deficiencies (B12, magnesium, calcium) Increased risk of infections like C. difficile and pneumonia There is a higher likelihood of rebound acid hypersecretion when stopping PPIs suddenly May contribute to kidney disease and osteoporosis over time Stopping a PPI suddenly can cause rebound hypersecretion of acid as the body tries to reset/rebalance, but this can be supported naturopathically.  Our diet can really affect our gut health and overall health. Poor-quality food, highly processed, high in sugars and unhealthy fats, will impact our gut. Excessive caffeine and fizzy drinks will also make our gut health worse. Some foods may also become more difficult to tolerate, commonly wheat and gluten, beans and pulses, high fodmap foods, fermented foods and even dairy. This can be confusing when general advice for gut health includes some of these foods, which is why it is vital to seek professional advice to identify the true cause. For example, fermented foods and fermentable fibre are great for a healthy gut, but these will make your symptoms worse if you have an overgrowth issue, such as SIBO.  Lifestyle changes can further support healthy digestion. Eating smaller, more frequent meals prevents excessive stomach stretching and pressure, which can contribute to reflux. Thoroughly chewing food before swallowing can help stimulate digestive enzyme production and ensure that food is broken down properly before it reaches the stomach. Avoiding lying down immediately after eating is another simple but effective strategy, as gravity helps keep stomach contents where they belong and reduces the likelihood of acid reflux. For those with persistent symptoms, targeted supplementation may help, but should always be undertaken with professional guidance, as it is vital to identify the true cause of the acid reflux, or you could make your symptoms worse. Betaine HCl with pepsin can help increase stomach acidity and improve digestion, particularly in those with confirmed low stomach acid. Digestive enzymes can support the breakdown of proteins, fats, and carbohydrates, easing digestive discomfort. Some people find that diluted apple cider vinegar before meals can aid digestion by naturally acidifying the stomach, though this approach is not suitable for everyone and should be used with caution. Understanding stomach acid balance is key to tackling acid reflux and GERD effectively. Rather than suppressing acid production, identifying the root cause—whether it is low acid, bacterial infections like H. pylori, or conditions such as SIBO—can lead to more sustainable relief. By making dietary and lifestyle changes and, where appropriate, considering natural supplementation, it is possible to restore proper stomach acid levels and improve overall digestion. Before making any significant changes or starting supplements, it is always best to seek professional advice to ensure the right approach for individual health needs. If you are struggling with digestive discomfort, it may be time to reconsider the common misconception that stomach acid is the enemy. In many cases, it may actually be the missing piece in your gut health puzzle. Always consult a healthcare professional before making significant changes or beginning new supplements to ensure the best approach for your individual health needs. By Sarah Flower, Nutritionist. 

I’m Sarah Flower, a nutritionist, author, and health writer with a passion for functional medicine. Over the years, I’ve worked with hundreds of clients who begin exercising with one goal in mind—weight loss. And while movement can help shift the scales, it’s about much more than that. Exercise isn’t merely about burning calories; it’s about longevity, hormonal balance, gut health, and mental well-being. Whether you’re lifting weights, walking the dog, or dancing in the kitchen, movement plays a vital role in how your body functions. The key is understanding how to exercise smarter—not simply harder. Exercise is often hailed as the holy grail of weight loss. It’s easy to see why—move more, burn calories, and watch the number on the scales drop. Simple, right? Well, not quite. While regular physical activity plays a role in weight management, its benefits extend beyond simply shedding a few pounds. A well-rounded exercise routine isn’t just about burning fat—it enhances metabolism, balances hormones, supports gut health, lifts mood, and even adds years to your life. However, before you rush off to sign up for the nearest gym or commit to a 5am running club, it’s important to remember one key truth: you can’t outrun a bad diet. No amount of exercise will compensate for poor nutrition. If your goal is sustainable fat loss, improved health, and better energy levels, it all starts with what’s on your plate. Think of your body as a high-performance engine—fuel it with the right foods, and it will burn fat efficiently, build strength, detoxify naturally, and support hormone balance. Feed it with highly processed, sugar-laden foods, and it will struggle to function properly, no matter how many hours you spend sweating in the gym. Good nutrition isn’t just about weight loss; it’s about giving your body the nutrients it needs to power your workouts, recover efficiently, and reach your health goals. In short, exercise and nutrition go hand in hand. You need both working together to get the best results. So, before diving into which workouts are best for metabolism, fat-burning, and muscle tone, ensure your diet is setting you up for success. That means plenty of protein to build muscle, healthy fats to support hormones, and fibre-rich foods to feed your gut microbiome. Once you’ve nailed that, exercise will become the powerful, life-changing tool it’s meant to be. We’ve covered the importance of good nutrition in previous features, so let’s shift our focus to movement, and believe me, it’s crucial. But maybe not in the way you think. When people hear the word ‘exercise,’ they often imagine intense gym sessions, marathon training, or lifting heavy weights. But movement is a far better term. I often hear clients say they ‘don’t exercise’—yet they garden for hours, walk the dog, or cycle to the shops. That’s movement, and it counts! Because these activities are enjoyable, they don’t think of them as ‘exercise.’ Yet, these types of movements provide incredible health benefits. In the UK, over 25% of adults are classed as inactive, meaning they engage in less than 30 minutes of movement per week (Sport England, 2023). But the good news? Even small increases in daily movement can significantly improve your health and quality of life. This shift in focus—from just ‘exercise’ to ‘movement’—makes fitness more accessible and sustainable. Whether you prefer weightlifting, walking, gardening, or dancing, the key is to find enjoyable ways to move daily. Key benefits of exercise beyond weight loss While weight loss is often the main reason people start exercising, the benefits of movement stretch far beyond just burning calories.  Improved cardiovascular health: Reduces the risk of heart disease, stroke, and high blood pressure.  Enhanced mental health: Exercise boosts our endorphin levels, reducing symptoms of depression, anxiety, and stress.  Better blood sugar control: Strength training and cardio improve insulin sensitivity, reducing the risk of type 2 diabetes.  Stronger bones and joints: Weight-bearing exercises prevent osteoporosis and arthritis.  Boosted immune function: Regular exercise can enhance immune response and reduce inflammation. Muscle: Your Body’s Metabolic PowerhouseMany people focus purely on fat loss when thinking about exercise, building muscle is one of the most effective long-term strategies for improving metabolism and overall health. Why Muscle Matters Muscle burns more calories at rest: Muscle tissue is metabolically active, which burns energy even when you’re not exercising. The more muscle mass you have, the more calories you burn throughout the day. Studies show that for every kilogram of muscle gained, the resting metabolic rate increases by about 7% (Westcott, 2012).  The Afterburn Effect (EPOC - Excess Post-Exercise Oxygen Consumption): Strength training creates an “afterburn” effect, meaning your body continues burning calories for up to 48 hours after an intense workout (LaForgia et al., 2006).  Muscles are crucial for blood sugar regulation: Strength training improves glucose uptake by increasing GLUT4 transporters, helping prevent insulin resistance and type 2 diabetes (Grontved & Hu, 2011).  Muscles are essential for healthy ageing: From your 30s onwards, muscle mass naturally declines in a process called sarcopenia. Regular resistance training can slow or even reverse this decline, keeping you strong and mobile as you age. How to Build and Maintain Muscle  Aim for 3–4 sessions of resistance training per week  Focus on compound movements (e.g., squats, deadlifts, push-ups, pull-ups)  Prioritise protein intake (1.6–2.2g per kg body weight per day) The Pros and Cons of CardioFor years, cardio has been hailed as the ultimate weapon for weight loss. The logic seems sound; run more, burn more calories, lose more fat. But while cardio certainly has its benefits, relying on it as your main fat-loss strategy might not be the best idea in the long run. Cardio is fantastic for heart health, endurance, and boosting mood—nothing beats that post-run high. It also torches calories while you're doing it, making it a popular choice for those looking to drop a few pounds. Plus, it’s an excellent stress reliever. There’s something oddly therapeutic about pounding the pavement or pedalling away your frustrations. But before you sign up for a marathon, let’s discuss the downsides. First, let’s focus on the issue of muscle loss. Long-duration cardio, especially without strength training, can start breaking down lean muscle tissue. Less muscle means a slower metabolism, making fat loss even harder. And let’s not forget cortisol—the stress hormone that, when elevated for too long, encourages your body to store fat rather than burn it (and typically right around the belly—how kind of it). Engaging in prolonged aerobic exercise, especially at higher intensities, can significantly elevate cortisol levels compared to resistance exercise. Elevated cortisol concentrations are indicative of muscle catabolism, increasing the loss of lean muscle tissue. (Baylor University). By combining cardio with strength training, you can enjoy the cardiovascular benefits while preserving muscle mass and maintaining a healthy metabolism.  Excessive cardio can sabotage your diet. Have you ever finished a long workout feeling absolutely ravenous? That’s your body crying out for fuel, thanks to an increase in ghrelin (your hunger hormone) and a leptin drop (the one that tells you you’re full). This often leads to overeating, effectively undoing all that effort on the treadmill. The key here is to work on your post-workout fuel. A protein-rich meal will help stabilise blood sugar and curb cravings, stopping you from reaching for junk food. Hydration is key too—thirst is often mistaken for hunger, so down a glass of water before assuming you need to eat. And finally, avoid falling into the ‘I’ve earned this’ trap—rewarding yourself with a high-sugar, high-calorie treat after every workout is a fast track to frustration. Stick to whole, nutrient-dense foods, and your body will thank you. So, what’s the best approach? Balance. If you love running, cycling, or swimming, great; just don’t make cardio your only form of exercise. Mix in strength training to preserve muscle and keep metabolism high. A couple of weekly cardio sessions, combined with resistance workouts, will deliver far better results than running yourself into the ground (literally). How to Structure Your Exercise RoutineFor optimal health, longevity, and fat loss, aim for a balanced approach that includes:  Strength Training (3–4x per week): Focus on compound movements like squats, deadlifts, push-ups, and lunges. Lift moderate to heavy weights to build muscle and boost metabolism.  Cardio (2–3x per week): Mix it up with steady-state cardio (such as walking or cycling) and high-intensity interval training (HIIT) for cardiovascular health and endurance.  Recovery & Mobility (Daily): Incorporate stretching, yoga, or light walking to aid recovery, improve flexibility, and reduce injury risk. A well-rounded fitness routine isn’t about overdoing any one type of exercise—it’s about balance. You’ll build a resilient body that supports long-term health and well-being by combining strength training, cardio, and recovery-focused movement. Exercise and Our Hormones: The Hidden Connection When it comes to fat loss, muscle building, and overall well-being, hormones play a crucial role. Exercise influences several key hormones that regulate metabolism, energy, and fat storage. The trick is understanding how different types of movement impact them—helping you to work with your body, not against it. Cortisol: The Stress HormoneCortisol is your body's primary stress hormone, released in response to physical and emotional stress. Short bursts of cortisol can be beneficial, helping with energy production and inflammation control. However, chronic elevation of cortisol (often due to overtraining, work stress, or poor sleep) can lead to increased belly fat, muscle breakdown, and fatigue (Hackney, 2006). How to Manage Cortisol for Better Results  Avoid excessive high-intensity workouts if you're already stressed  Prioritise strength training, walking, yoga, and Pilates over daily HIIT sessions  Ensure quality sleep and proper recovery between workouts  Support your nervous system with deep breathing and meditation Insulin: The Fat Storage Hormone Insulin is essential for regulating blood sugar, but when levels are chronically high (due to poor diet, lack of exercise, or stress), it promotes fat storage—especially around the midsection. The good news? Exercise improves insulin sensitivity, making it easier for your body to process carbohydrates efficiently and reduce your risk of type 2 diabetes (Grontved & Hu, 2011). How to Improve Insulin Sensitivity with Exercise  Strength training is particularly effective—muscle acts as a sponge, soaking up excess blood sugar  Combine resistance training with low-impact cardio (e.g., walking, swimming, cycling)  Avoid long periods of inactivity—even standing up and stretching regularly helps Remember, your body primarily burns glucose stored in the liver and muscles for energy during exercise. Only once these stores are depleted does it tap into fat reserves. However, if you constantly top up with sugars—whether through diet or sugary gym drinks—your body remains in sugar-burning mode, never reaching those fat stores. To maximise fat-burning, avoid high-glucose snacks and allow your body time to switch from burning sugar to burning fat. Growth Hormone: The Youth Hormone  Growth hormone is essential for fat metabolism, muscle repair, and keeping skin youthful. It naturally declines with age, but exercise can help stimulate production. Short, intense bursts of movement—such as HIIT (High-Intensity Interval Training) or heavy resistance training—are particularly effective for boosting growth hormone levels. (Godfrey et al., 2003). How to Boost Growth Hormone Naturally  Perform explosive, high-intensity exercises like sprinting or heavy lifting  Get enough deep sleep—most growth hormone is released during the night  Avoid excess sugar, which can suppress natural growth hormone production The Role of Exercise in Gut Health  Your gut is home to trillions of bacteria, and the balance of these microbes plays a crucial role in digestion, immunity, and even mental health. The good news? Exercise can help cultivate a thriving gut microbiome. Studies show that physically active individuals tend to have higher levels of beneficial gut bacteria, which support digestion, reduce inflammation, and enhance overall gut function (Clark & Mach, 2016). But it’s not just about hitting the gym—low-impact activities like walking, yoga, and swimming also contribute to better gut health by reducing stress, which is a major disruptor of the microbiome. On the flip side, overtraining or excessive endurance exercise can negatively impact gut health by increasing gut permeability (also known as ‘leaky gut’), potentially leading to bloating, IBS, and other digestive issues. How to Support Gut Health Through Exercise  Aim for a mix of strength training, moderate cardio, and restorative movement  Avoid chronic overtraining, which can trigger gut inflammation  Support your microbiome with a fibre-rich diet and plenty of hydration Exercise for Longevity and Disease PreventionWant to live longer and stay healthier? Exercise is one of the most powerful tools for longevity. Regular physical activity reduces the risk of all-cause mortality by up to 30% (WHO, 2022). More specifically, research shows that exercise:  Lowers the risk of heart disease by 35%  Reduces the likelihood of developing cancer  Enhances cognitive function and helps prevent dementia  Supports healthy ageing by maintaining strength and mobility The best part? You don’t need to become a marathon runner to reap these benefits—consistent, moderate movement is enough to make a significant difference.  Ready to take your weight loss to the next level? In Week 14 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction. By Sarah Flower, Nutritionist. 

Hydration is one of the most overlooked aspects of health, yet it’s fundamental to almost every function in the body. Most people underestimate the power of proper hydration. You might think you’re drinking enough, but chances are, you’re walking around mildly dehydrated without even realising it. Given that our bodies comprise around 60% water and every system, from digestion and metabolism to brain function and detoxification, it’s no surprise that hydration affects nearly every aspect of our health. Despite this, many people walk around in a state of chronic dehydration without realising it. We often associate hydration with simply drinking water, but there’s much more to it than that. Electrolyte balance, food intake, environmental factors, and even lifestyle habits all play a role in how well our bodies stay hydrated. Caffeine, alcohol and some diets can impact hydration, as can stress and physical activity. Even something as simple as breathing contributes to fluid loss. Yes, you are literally exhaling water vapers with every breath you take. Dehydration isn’t just about feeling thirsty. By the time you actually feel thirsty, your body is already partially dehydrated. When you’re dehydrated, your body prioritises water distribution to essential organs like the heart and brain, often at the expense of other areas like skin, digestion, and muscles. Here are some subtle (and not-so-subtle) signs and symptoms include:  Poor cognitive function – Dehydration can impair short-term memory, concentration, and problem-solving skills. This is why that afternoon energy slump might not be due to a lack of food but rather a lack of water!  Reduced energy levels – Blood volume decreases, making it harder for the heart to pump oxygen and nutrients around the body efficiently. This is why that afternoon energy slump might not be due to a lack of food but rather a lack of water!  Joint pain – Synovial fluid, which lubricates joints, is largely water-based. A lack of hydration can contribute to stiffness and discomfort.  Weakened immunity – The lymphatic system, which helps flush out toxins and fight infections, depends on adequate hydration.  Slower metabolism – Dehydration can reduce the efficiency of metabolic processes, making it harder to burn fat and maintain energy levels.  Headaches and dizziness – A lack of fluid affects blood circulation and can cause tension headaches. If you often get headaches, especially in the afternoon, try drinking a glass of water before reaching for painkillers.  Dry skin and lips – Your skin is the largest organ in your body and needs water to stay plump and hydrated. Chronic dehydration can contribute to premature ageing, fine lines, and dull skin.  Constipation and bloating – Water is essential for digestive function and regular bowel movements. Without enough hydration, your gut slows down, leading to sluggish digestion and bloating.  Dark urine – Urine should be light in colour; darker urine suggests you need more fluids. Ideally, aim for a pale straw colour.  Cravings for sugar or salt – Your body may misinterpret dehydration as hunger, leading to cravings. Often, when you think you need a snack, a glass of water will do the trick.  Other overlooked symptoms of dehydration:  Bad breath - a dry mouth creates the perfect environment for bacteria to thrive!  Increased heart rate - your heart has to work harder when blood volume is low.  Muscle cramps - low fluid levels mean less efficient muscle contractions  Mood swings and irritability - yes, dehydration can literally make you cranky! Top Tip: If you experience any of these symptoms, try drinking a glass of water and waiting 20 minutes before assuming it’s hunger, stress, or fatigue. You’d be amazed how many problems can be solved with better hydration!  Beyond Water: The Role of Electrolytes Water is essential, but hydration isn’t just about drinking more of it—it’s also about maintaining the right balance of electrolytes. These minerals, sodium, potassium, magnesium, calcium, chloride, and phosphate, all help regulate everything from muscle contractions and nerve function to blood pressure and hydration at a cellular level. If these minerals are out of whack, you’ll struggle to stay properly hydrated no matter how much water you drink.  Electrolytes are lost through sweating, urination, and stress, as well as dietary changes and imbalances can lead to: Muscle cramps and weakness  Dizziness and headaches  Low energy and poor endurance  Best Sources of Electrolytes  Potassium: Found in avocados, bananas, spinach, and sweet potatoes  Magnesium: Present in nuts, seeds, dark chocolate, and leafy greens  Sodium: Best from Himalayan salt or Celtic sea salt (avoid processed table salt)  Calcium: Found in dairy, leafy greens, almonds, and sardines  If you sweat a lot (from exercise or heat), consider adding a pinch of good quality sea salt to your water or drinking homemade electrolyte-rich drinks with lemon, salt, and coconut water.  Hydration and Metabolism: Can Water Help You Lose Weight? Water plays a key role in lipolysis, the body's process of breaking down fat for energy. However, drinking excessive amounts of water alone won’t miraculously cause weight loss. Instead, proper hydration ensures your metabolism functions optimally, supporting various processes contributing to maintaining a healthy weight.  One of the primary ways water helps is through digestion and detoxification. Your liver and kidneys rely on adequate hydration to efficiently process waste and filter toxins. Without enough water, these organs struggle to perform, potentially leading to toxin buildup and sluggish digestion. Ensuring you are well-hydrated supports the breakdown of food and absorption of nutrients, preventing bloating and discomfort often mistaken for weight gain.  Hydration also plays a crucial role in appetite regulation. It’s common to misinterpret dehydration as hunger, leading to unnecessary snacking and overeating. Drinking water before meals can help you feel fuller, reducing the likelihood of overindulging. Research has shown that people who drink water before meals tend to consume fewer calories overall, which can support weight management in the long run.  Additionally, drinking water can contribute to a modest increase in calorie burn. Studies suggest that consuming cold water may temporarily boost metabolism as the body works to warm the water to body temperature. This effect, while small, can accumulate over time and slightly enhance energy expenditure (Boschmann et al., 2003). While this isn’t a dramatic fat-burning solution, it underscores the importance of hydration in maintaining a well-functioning metabolism.  Another indirect way water supports weight loss is through improved physical performance. Dehydration leads to fatigue and reduced exercise efficiency, making it harder to engage in regular workouts. Proper hydration ensures better endurance, energy levels, and muscle function, all contributing to a more active lifestyle and healthier body composition.  Top Tip: Start your day with a glass of lemon-infused water. Not only does this help rehydrate your body after hours of sleep, but the addition of lemon can support digestion and provide a refreshing start to your morning. Making hydration a consistent habit throughout the day will help keep your metabolism running smoothly and support your overall health goals. When and How to Drink Water for Optimal Hydration  Not all drinking habits are created equal, and how you drink water throughout the day can significantly affect how well your body absorbs and utilises it. One of the most important tips is to avoid drinking large amounts of water during meals. While it may seem logical to sip while eating, too much water can dilute stomach acid, making digestion less efficient. Instead, it’s best to drink water about 30 minutes before or after meals to support digestion without interfering with the body's natural breakdown of food. Another key approach is to drink steadily throughout the day rather than gulping down large amounts at once. Sipping water consistently helps maintain optimal hydration levels and prevents your body from flushing out essential electrolytes too quickly. A sudden intake of a large volume of water can also lead to discomfort, bloating, or an increased need for bathroom trips without actually improving your hydration levels. Practical daily habits can make a big difference in staying consistently hydrated. Setting reminders on your phone or smartwatch can help you establish a routine, ensuring you drink enough water throughout the day. Keeping a reusable water bottle within easy reach encourages frequent sips, making hydration effortless rather than something you have to think about. If plain water seems too dull, infusing it with natural flavours like lemon, cucumber, mint, or berries can add a refreshing twist while also providing additional nutrients. Additionally, you can support hydration through your diet by eating water-rich foods such as cucumber, watermelon, celery, and oranges, which naturally contain fluids and electrolytes that support overall hydration.  The Truth About Popular Hydration Myths  Myth: You must drink eight glasses of water a day. Fact: Fluid needs vary depending on your unique body needs, activity levels, and more. Remember that you can also get good hydration from food, herbal teas, and broths.  Myth: More water equals better hydration. Fact: Drinking excessive water can dilute electrolytes, leading to issues like hyponatremia (low sodium levels).  Myth: Coffee and tea dehydrate you. Fact: While caffeine has a mild diuretic effect, moderate coffee and tea consumption still contributes to your daily fluid intake.  Hydration and Performance: Why Athletes (and Everyone Else) Need to Drink Up Staying hydrated helps maintain energy, endurance, and recovery. Even mild dehydration can lead to muscle fatigue, reduced strength, and slower reaction times (Sawka et al., 2007).  Tips for Hydration and Exercise:  Drink 500ml of water 1–2 hours before a workout.  Sip water during exercise, especially in hot conditions.  Replenish electrolytes after intense workouts with coconut water or homemade electrolyte drinks. Hydration and Gut Health: Why Water Matters for Digestion Water plays a major role in keeping your digestive system running smoothly. Without enough fluids, the body pulls water from the colon, leading to hard stools and constipation. Staying hydrated helps:  Support gut motility and prevent bloating  Maintain mucus production in the stomach lining, protecting against acid reflux  Flush out toxins, reducing the burden on the liver and kidneys  If you often feel bloated or sluggish, check your water intake before reaching for supplements.  Final Thoughts: Make Hydration a Daily Habit Hydration isn’t just about drinking water—it’s about nourishing your body with the right balance of fluids and electrolytes to support metabolism, digestion, energy levels, and overall health. By being intentional with hydration habits, you can feel more energised, focused, and healthier every day. Here’s how to optimise your water intake:  Avoid drinking large amounts during meals – Too much water can dilute stomach acid, making digestion less efficient.  Sip steadily throughout the day – Chugging large amounts at once won’t hydrate you properly.  Infuse your water – Add lemon, cucumber, mint, or berries for flavour and extra nutrients.  Eat water-rich foods – Such as cucumbers, watermelon, strawberries, citrus fruits, lettuce, celery, and tomatoes, to help boost hydration naturally.  References  Boschmann, M., et al. (2003). "Water-Induced Thermogenesis." Journal of Clinical Endocrinology & Metabolism. https://pubmed.ncbi.nlm.nih.gov/14671205/ Sawka, M. N., et al. (2007). "Physiological Responses to Dehydration and Rehydration." Journal of Applied Physiology. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00076.2007 By Sarah Flower, Nutritionist.  Ready to take your weight loss to the next level? In Week 15 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.

In a world overflowing with irresistible food choices, particularly those sneaky processed, high-calorie temptations, most of us have had to wage war against the bulge at some point. Yet, there are times in life when weight gain becomes not just common but almost inevitable. Hormones, lifestyle, and age all have their say—and not always kindly. In my clinic, I see predictable patterns in weight gain, often tied to specific life stages. By understanding these patterns, we can better navigate them and maintain control of our health and waistlines. Let’s explore the twists and turns of weight management across the years. Weight Gain Across Our Life Stages. Weight gain doesn’t just happen; it’s influenced by a mix of biology, behaviour, and sometimes pure bad luck. Let’s look at some culprits: Ageing: Ah, the joys of getting older! Metabolism naturally slows, inflammation increases, and suddenly, that second slice of cake lingers a little longer than it used to. The diet that worked in your 20s and 30s may now betray you. Without adjustments to food choices and activity levels, weight gain becomes almost inevitable. Research indicates that resting metabolic rate (RMR) decreases with age, contributing to weight gain if caloric intake isn’t adjusted. Other studies show our basal metabolic rate decreases approximately 1–2% per decade after the age of 20, contributing to weight gain if caloric intake isn’t adjusted (NIH, 2020). Inflammation, another byproduct of ageing, also plays a role, as chronic low-grade inflammation (inflammaging) is associated with metabolic dysfunction (Franceschi et al., 2018). Hormonal Changes: Life’s milestones—puberty, pregnancy, menopause, and andropause, all come with hormone fluctuations that can meddle with appetite, metabolism, and where your body decides to store fat. Cortisol, our not-so-friendly stress hormone, often sneaks into the mix, especially if you’re juggling poor sleep, stress, and inflammation. Elevated cortisol levels have been linked to increased visceral fat accumulation and insulin resistance (Epel et al., 2000). Lifestyle Factors: Sedentary behaviour, poor food choices, and stress are weight gain’s faithful companions, no matter the stage of life. Studies highlight that a combination of poor dietary choices and low physical activity is a primary driver of obesity across all ages (WHO 2024) Unique Challenges Faced by Women During Menopause Menopause is a hormonal rollercoaster that brings its own challenges. It’s not just about hot flushes and night sweats—it’s also about battling weight shifts that feel as unpredictable as British weather. Menopause, typically occurring between ages 45 and 55, brings significant hormonal changes, particularly a decline in oestrogen levels. Perimenopause is when the hormones begin to fluctuate, increasing and decreasing erratically, and this can start up to 10 years before actual menopause (defined as at least 2 years after your last period). Actual menopause typically starts around 50-54 years in the UK, though it can occur much earlier for some. This transition presents unique challenges: Increased Abdominal Fat: Dropping oestrogen levels and other hormone fluctuations cause fat to migrate to the belly, raising the risk of heart disease and type 2 diabetes. (Lovejoy et al., 2008). Decreased Muscle Mass: There is a saying about use it or lose it and that is so true of muscle. Losing lean body mass during menopause can lower basal metabolic rate, making weight gain more likely. This is often made worse by low testosterone levels, low levels of protein in the diet, and poor muscle building due to inactivity or focusing on the wrong type of exercise. Sarcopenia (age-related muscle loss) accelerates during menopause, lowering basal metabolic rate. This is compounded by inactivity and inadequate protein intake (Wall et al., 2013). Metabolic Changes: Menopause can lead to adverse changes in blood sugar and lipid profiles, increasing the risk of metabolic syndrome. As we move into perimenopause and menopause, we become more insulin-resistant. Diets low in calories and fat may not work as well as they did in earlier years. Research supports the benefits of higher-protein, lower-carbohydrate diets in improving insulin sensitivity (Pasiakos et al., 2015). Dysregulated Cortisol: Poor sleep and stress can wreak havoc on your waistline, causing inflammation and the dreaded middle-age spread. (Chrousos, 2000). Unique Challenges Faced by Men Men face their own battles, especially as testosterone levels take a nosedive over time, sometimes referred to as andropause or late-onset hypogonadism. Challenges include: Increased Body Fat: Lower testosterone levels can lead to increased body fat and reduced muscle mass, which can contribute to weight gain. (Kelly & Jones, 2013). Decreased Energy Levels: Hormonal changes may reduce energy and motivation, leading to decreased physical activity and reduced metabolic rate (Zhao et al., 2018). Metabolic Syndrome Risk: Aging men are at an increased risk of metabolic syndrome, which is characterised by a cluster of conditions, including increased blood pressure, high blood sugar, abnormal cholesterol levels and that stubborn spare tyre around the waist. (Grundy, 2008). Other Life Stages Impacting Weight Adolescence: Hormonal surges during puberty influence appetite and fat distribution. Add peer pressure, body image concerns, and screen time, and you’ve got a perfect storm for unhealthy habits. Pregnancy and Postpartum: Weight gain during pregnancy is natural, but postpartum weight retention can be challenging due to hormonal shifts, lifestyle changes, and caregiving responsibilities. Aging (Senior Years): In later life, decreased physical activity, loss of muscle mass, and changes in metabolism can lead to weight gain or unintentional weight loss, both of which have health implications. Practical Strategies for Weight Management Across Life Stages For Women During Menopause: As we have stated above, menopause marks a major hormonal transition that significantly affects metabolism, fat distribution, and overall weight. Weight management isn’t about perfection—it’s about making consistent, sustainable choices. Adopting a rounded approach incorporating lifestyle interventions will help address root causes such as insulin resistance, leptin resistance, and chronic inflammation. Prioritise Protein Intake: Protein isn’t just for bodybuilders—it’s a game-changer for preserving muscle, boosting metabolism, and balancing blood sugar. It also aids in improving our testosterone levels, which can often contribute to menopausal symptoms. Most of us overestimate the amount of protein we consume. The best sources are from animal sources such as lean meats, eggs, fish and dairy. Aim for at least 0.75g to 1.5g of protein per kg of body weight. Studies recommend 1.2–1.6g of protein per kg of body weight for older adults to counteract sarcopenia (Bauer et al., 2013). Include Phytoestrogens: Phytoestrogens can help alleviate and support menopausal symptoms (Messina, 2014). They are found in foods such as soy, flaxseeds, legumes, and chickpeas. Far better sources are herbs prescribed by your healthcare practitioner, and prescriptions can vary depending on your symptoms. Remove Hormone Disruptors: While supporting our hormones, we should remove any hormone-disrupting products from our lives where we can. Hormone disruptors, or endocrine-disrupting chemicals (EDCs), interfere with the body’s hormonal systems, contributing to weight gain, an increased risk of hormone-sensitive cancers, worsened menopausal symptoms, and more. We also need to support the gut, which helps to remove EDCs from our bodies. Limit Processed Foods: Processed foods contribute to inflammation, insulin resistance, and leptin resistance, which impair the body’s ability to regulate hunger and metabolism. Opt for a clean diet, free from processed foods, inflammatory oils, sugars and unhealthy fats. Prioritise a whole-food diet rich in anti-inflammatory foods (berries, leafy greens, fatty fish). Replace refined carbs with complex carbohydrates like quinoa and sweet potatoes to stabilise blood sugar. Strength Training: Loss of muscle accelerates during menopause, and strength training helps counteract this. It can also help boost your metabolism as well as support testosterone production. Strength training also reduces insulin resistance, improves bone density, and supports mitochondrial health. A study found that menopausal women engaging in regular resistance training significantly reduced visceral fat compared to those who didn’t (Villareal et al., 2011). Work with your personal trainer to build a programme of strength training. If working out at home, focus on 2-3 sessions of muscle building, targeting major muscle groups.  Aerobic Exercises: Cardiovascular exercise improves metabolic flexibility, burns visceral fat, and supports heart health, which is particularly important post-menopause. Combine moderate-intensity aerobic exercises (walking, cycling) with short high-intensity interval training (HIIT) sessions. Stress Management: Chronic stress elevates cortisol, which promotes abdominal fat storage and worsens insulin resistance. Practices like yoga, deep breathing exercises and meditation help manage stress, which may influence weight gain. Your health practitioner can also look into your cortisol in more detail to help regulate your HPA axis using herbal and nutritional support. Mindfulness-based interventions and yoga have been proven to reduce cortisol levels and improve weight control (Pascoe et al., 2017). Prioritise Sleep: Poor sleep quality is associated with higher BMI and increased appetite-regulating hormones (Taheri et al., 2004). It disrupts cortisol, insulin, ghrelin and leptin levels, increasing inflammation, stress, hunger and cravings.  For Men: Balanced Diet: Emphasize whole foods, lean proteins, and healthy fats. Prioritise omega-3 fatty acids (from wild-caught salmon, walnuts, and chia seeds) to reduce inflammation. Include cruciferous vegetables (broccoli and cauliflower) to support liver detoxification of excess oestrogen. Balance macronutrients to stabilise blood sugar and avoid insulin resistance. Monitor Caloric Intake: As men age, caloric needs decrease. Overeating, especially refined carbs and sugars, can worsen insulin resistance. Implement time-restricted eating or intermittent fasting to support metabolic health. Adjust portions to match decreased metabolic needs. Resistance Training: Resistance training isn’t just about looking good—it’s about keeping testosterone levels healthy and staying strong. It can help improve insulin sensitivity, enhance testosterone production, and preserve lean muscle. Compound exercises like squats and deadlifts are particularly effective (Hackney, 2001). Cardiovascular Exercise: Combine steady-state cardio with interval training to improve mitochondrial health and metabolic flexibility. Functional tools, such as wearable devices, can help monitor heart rate and optimise workouts. Monitor Hormone Levels: Testosterone declines with age, increasing fat deposition and reducing energy. Regular screening for testosterone and addressing deficiencies through lifestyle or medical intervention can reduce risks of weight gain and metabolic syndrome (Saad et al., 2011). Screen for Metabolic Conditions: Early detection of issues like diabetes or hypertension. Regular checks for prediabetes, hypertension, and dyslipidaemia are essential. Address early signs of metabolic syndrome with lifestyle and dietary changes. Adopt Intermittent Fasting: Emerging research supports intermittent fasting as a way to improve metabolic flexibility and reduce men's insulin resistance (Patterson et al., 2017). During Other Life Stages: Adolescence: Promote Healthy Eating Habits: Focus on teaching healthy habits early, from cooking skills to physical activities that are fun and engaging. Teach the importance of nutrient-dense foods and reduce exposure to processed snacks and sugary drinks. Support gut health with probiotics and prebiotics, as poor gut health can predispose adolescents to obesity. Physical Activity: Encourage diverse activities to develop fitness and reduce screen time. Pregnancy and Postpartum: Nutritional Guidance: During pregnancy, ensure sufficient protein, omega-3 fatty acids, and micronutrients like iron and folate. Address gestational diabetes risks with a low-glycemic diet and regular activity. Consult with healthcare providers about appropriate weight gain during pregnancy. Postpartum Exercise: Focus on pelvic floor exercises and low-impact activities to rebuild core strength. Address sleep deprivation with restorative practices. After birth, a gradual return to physical activity should be introduced as advised by a healthcare professional. Senior Years: Nutrient-Dense Diet: Focus on foods rich in essential nutrients to combat decreased appetite. Low-Impact Exercises: Activities like walking or swimming to maintain mobility and weight. Weight management is a lifelong journey—think of it as a marathon, not a sprint. Each life stage presents unique challenges, but with the right strategies, you can maintain a healthy weight and, more importantly, a healthy relationship with your body. If you feel stuck, reach out to a healthcare professional for personalised advice. And remember—progress is progress, no matter how small. Let’s keep moving forward, one step, one meal, and one good decision at a time. Research Links: Ageing Understanding Basal Metabolic Rate (BMR) The Role of Inflammaging in Metabolic Dysfunction Does Your Metabolism Slow Down With Age? Why Your Metabolism Slows Down With Age Hormonal Changes Stress May Cause Excess Abdominal Fat In Otherwise Slender Women, Study Conducted At Yale Shows Poor dietary choice – weight gain.  Obesity and overweight Protein diets Effects of a high protein/low carbohydrate versus a standard hypocaloric diet on adipocytokine levels and insulin resistance in obese patients along 9 months How dietary amino acids and high protein diets influence insulin secretion High-Protein Diets for Treatment of Type 2 Diabetes Mellitus: A Systematic Review A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycaemic Variability Compared to a Mediterranean Diet—A Cross-Over Controlled Inpatient Dietary Study Cortisol and Weight Gain Cortisol: The Stress Hormone and Its Role in Weight Gain Cortisol and Weight Gain: Understanding the Connection Hormonal Changes and Fat Distribution Increased visceral fat and decreased energy expenditure during the menopausal transition Impact of Oestrogen on Fat Distribution Menopause and Muscle Mass The Impact of Menopause on Muscle Mass and Sarcopenia Insulin Resistance and Diet The Role of Diet in Insulin Sensitivity Mindfulness and Cortisol Regulation The Effects of Mindfulness on Cortisol Levels Sleep and Weight Regulation Poor Sleep and Its Impact on BMI Testosterone and Body Composition in Men The Role of Testosterone in Fat and Muscle Regulation Intermittent Fasting and Metabolic Flexibility Intermittent Fasting: Benefits for Metabolic Health Additional Supporting Resources Cortisol and Stress Management Does Stress Cause Weight Gain? By Sarah Flower, Nutritionist.

When it comes to health and fitness, the scale often steals the spotlight. Many of my patients have spent years—or even decades—focusing solely on the number staring back at them from their scales. It’s disheartening to see them lose confidence in their efforts just because the scale isn’t showing the progress they expected. But here’s the thing: the scales can lie. And I hope this article sheds some light on why.  As we’ve discussed, focusing on weight alone is not only misleading but can also be downright discouraging. Your scales don’t know much about you—they only weigh you. They don’t account for whether you need the loo, whether you’re inflamed, retaining water, or even hormonal. Any one of these factors can cause fluctuations of up to 3–4 kg on a daily basis! This is why a deeper understanding of body composition offers a much clearer, more accurate picture of your overall health. “Body composition, rather than weight, is a much better indicator of overall health because it considers the relative proportions of fat, muscle, and bone mass, which are critical to metabolic health and functional fitness.” (Reference: NIH, 2015 - The role of body composition in health and disease) By shifting our focus from weight alone to body composition, we can better understand what’s truly happening inside our bodies. This allows us to make informed choices about improving health, fitness, and longevity. One of the tools I use in my clinic is to show patients a 1 lb model of fat alongside a 1 lb model of muscle. These visual aids are incredibly effective at demonstrating what we tend to ignore: 1 lb of fat takes up much more space than 1 lb of muscle. Muscle is denser, firmer, and more compact. Fat, on the other hand, is larger and takes up more room in your body.  This is why I often see patients who, when tracking their weekly full body measurements, notice significant inch loss while the scale shows little to no change—or even a slight weight gain. You may lose 1 lb of fat but gain 1 lb of muscle, leaving your weight unchanged. But the difference in your body composition means you’re slimmer, firmer, and healthier.  “A pound of muscle is metabolically active tissue, burning more calories even at rest compared to fat, which is relatively inert.”  (Reference: Webster, 2012 - Muscle vs. Fat and the Truth About Weight Loss) This process of changing your body composition—building more muscle while burning fat—is the key to improving overall health and fitness. The Benefits of Focusing on Body Composition Shifting the focus to body composition allows us to: Celebrate Non-Scale Victories: You’ll notice your clothes fitting better, increased strength, and improved energy levels—all things a scale won’t tell you. Understand Fat Loss vs. Weight Loss: The goal isn’t just to lose weight but to reduce unhealthy fat (especially visceral fat) and increase lean muscle. Track Real Progress: By measuring inches, strength gains, and overall health improvements, you’ll gain a much clearer picture of your true progress.  Why Body Composition Trumps Weight as a Health Metric Your weight is just a single number on the scale, reflecting the sum of your bones, organs, water, muscles, fat, and everything else in your body. While it can indicate changes in body mass, it doesn’t tell you whether those changes are from fat loss, muscle gain, inflammation or water retention. The Scale Misses the Bigger Picture: Two people with the same weight may have vastly different health profiles. For example, someone with more muscle mass and less fat may be significantly healthier than someone of the same weight with higher fat and lower muscle content. Fat Distribution Matters: Research shows that where fat is stored in the body impacts health. Visceral fat, which surrounds internal organs, is associated with a higher risk of chronic diseases like type 2 diabetes and cardiovascular disease (NIH, 2015). Muscle vs. Fat: Weight loss can include loss of water, fat, and muscle. Losing muscle, however, can slow your metabolism and lead to poorer long-term health outcomes.  What Is Body Composition and Why Is It Important? Body composition refers to the proportion of fat, muscle, bone, and water in your body. It’s typically expressed as a percentage of body fat versus lean body mass (muscles, bones, organs, and water). Why It Matters Health Outcomes: A higher percentage of fat, particularly visceral fat, is linked to conditions like heart disease, insulin resistance, and metabolic syndrome. Conversely, a higher proportion of muscle improves metabolism and physical function. Functional Fitness: Body composition reflects strength, endurance, and overall fitness, which weight alone cannot measure. Better Goal Setting: Shifting the focus to body composition enables you to set goals that promote health (e.g., increasing muscle mass and reducing fat) rather than just aiming for a lower number on the scale. How Is Body Composition Assessed? Assessing body composition goes beyond stepping on the scale or using outdated methods like BMI alone. Here are some common approaches: What Is BMI and Why Is It Limited? Body Mass Index (BMI) is a simple calculation using height and weight to classify individuals into categories: underweight, normal weight, overweight, or obese. Body mass index (BMI) is calculated by dividing a person's weight in kilograms by the square of their height in meters. While BMI is widely used in medical and public health settings, it has significant limitations: Doesn’t Account for Body Composition: BMI doesn’t differentiate between fat and muscle. For example, a muscular athlete may have a high BMI but low body fat. No Insight into Fat Distribution: It cannot indicate whether fat is stored around the abdomen (visceral fat, which is more dangerous) or elsewhere. Ignores Individual Variations: Age, sex, and ethnicity, all of which influence body composition and health risks, aren’t considered. Waist-to-Height Ratio: A Better Metric Waist-to-height ratio (WHtR) is gaining recognition as a more accurate and accessible measure of health risks associated with body composition. The waist-height ratio is calculated as waist measurement divided by height measurement, W / H , in centimetres.   “Studies have shown that WHtR is a superior predictor of cardiovascular risk compared to BMI, particularly when assessing central obesity and metabolic health.” (Reference: Ashwell et al., 2012 - Waist-to-Height Ratio: A Simple Global Indicator for Health Risks) Why Is WHtR Better? Focuses on Fat Distribution: WHtR highlights central obesity, which is strongly linked to metabolic diseases like type 2 diabetes, heart disease, and stroke. Simple and Effective: A WHtR of less than 0.5 is generally considered healthy, meaning your waist circumference should be less than half your height. Supported by Research: Studies show WHtR is a better predictor of cardiovascular risk and metabolic syndrome than BMI (Ashwell et al., 2012). Other Methods of Body Composition Assessment Bioelectrical Impedance Analysis (BIA): Measures body fat percentage using electrical signals. It is convenient but can be influenced by hydration levels. Skinfold Measurements: Pinching specific areas of fat to estimate total body fat. It is affordable but requires a trained professional for accuracy. DEXA Scan (Dual-Energy X-ray Absorptiometry): Provides detailed insights into fat, muscle, and bone density. Considered the gold standard but not widely available or affordable for routine use. Hydrostatic Weighing: Measures body density by weighing you underwater. It's accurate but impractical for most. Waist Circumference: While simple, waist circumference alone doesn’t provide a full picture of body composition but is a quick way to assess abdominal fat risk. Improving Body Composition The goal isn’t just about losing weight; it’s about building a healthier ratio of muscle to fat. Here are the key strategies: Build Muscle Incorporate strength training into your routine at least 2–3 times a week. Compound exercises like squats, deadlifts, and bench presses are particularly effective. Ensure adequate protein intake (aim for 1–2.0g per kilogram of body weight per day, depending on age and activity level). (Reference: Pasiakos et al., 2015 - Protein for Optimal Health) Prioritise recovery with sufficient rest and sleep, as this is when muscles repair and grow. Reduce Fat Focus on a calorie deficit through a combination of exercise and a nutrient-dense diet. Choose whole, minimally processed foods rich in fibre, healthy fats, and lean proteins. Incorporate cardiovascular exercises like walking, running, or cycling to help burn calories and improve cardiovascular health. Address Visceral Fat Focus on visceral fat reduction, as this type of fat is linked to insulin resistance and increased risk of metabolic syndrome. “Visceral fat is metabolically active and significantly more dangerous than subcutaneous fat, driving inflammation and chronic disease.” (Reference: Després, 2012 - Visceral Obesity and Health Risks) Minimise consumption of refined carbohydrates and sugary foods. Manage stress to lower cortisol levels, which can contribute to fat storage around the abdomen. Shifting Focus: From the Scale to Composition Making the switch from weight to body composition as your primary metric requires a mindset shift: Track Progress Differently: Use tools like body composition scales, progress photos, or measurements (e.g., waist circumference) instead of relying on weight alone. Set Goals Beyond Weight Loss: Focus on goals like building strength, increasing energy, or reducing body fat percentage. Celebrate Non-Scale Victories: Improved stamina, better sleep, or fitting into old clothes are all wins that scales don’t capture. Educate Yourself: Understand that fluctuations in weight are normal and often reflect changes in hydration, glycogen stores, or hormonal cycles rather than true fat gain or loss.  The scales have had too much power for too long. It’s time to look beyond the numbers and focus on what really matters—how we feel, how we function, and the incredible transformations happening within our bodies. Weight is just one piece of the puzzle when it comes to health and fitness. By shifting the focus to body composition, we gain a clearer understanding of what’s happening inside our bodies and make better decisions for long-term health. So, the next time the scale doesn’t show what you hoped, remember: it’s just a number. Your body is smarter than your scales, and progress is about so much more than weight alone. Let’s ditch the obsession with the scale and embrace a more comprehensive approach to your health. After all, health isn’t about the number on the scale—it’s about how strong, vibrant, and confident you feel in your own skin. Other References for you.  NIH (2015). The role of body composition in health and disease Webster (2012). Muscle vs. Fat and the Truth About Weight Loss Ashwell et al. (2012). Waist-to-Height Ratio: A Simple Global Indicator for Health Risks Pasiakos et al. (2015). Protein for Optimal Health Després (2012). Visceral Obesity and Health Risks Ready to take your weight loss to the next level? In Week 5 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction. By Sarah Flower, Nutritionist.  

How 50 years of processed foods have harmed us Processed foods have infiltrated every aspect of our diets. What began as a promise of convenience has now become one of the primary drivers of chronic disease. From pre-packaged snacks, and fizzy drinks to ready meals, breads and sugary cereals, ultra-processed foods (UPFs) are everywhere. In fact, in the UK alone, UPFs make up over 57% of daily calorie intake for adults and an alarming 66% for adolescents and young children. This is no longer a dietary choice but a societal norm—and it’s costing us dearly. It’s hard to believe how much our diets have changed in just half a century. Fifty years ago, most meals were cooked at home using fresh, local ingredients. Bread came from the local baker, milk was delivered to your doorstep, and vegetables were often grown in the back garden. Now, our supermarkets are filled with products that bear little resemblance to real food. One of the most shocking aspects of modern food is its nutritional decline. Studies have shown that the nutrient content of fruits and vegetables has decreased dramatically over the past 50–70 years. This loss of nutrients isn’t just due to processing; it’s also a result of over-farming and soil depletion. Modern agriculture prioritises yield and appearance over nutritional quality, leaving us with beautiful but nutritionally empty foods. We have also seen changes in crop varieties, including increased use in genetically modified foods. When we then add processing into this, it is little wonder we are seeing patients who are obese but also with significant nutritional deficiencies. Part of this journey included the low-fat revolution, which began in 1977. We were advised to avoid fat, and, in return, we would all be healthy, free from heart attacks, and slim. The ironic aspect is that we were actually all thin in the 1970s and, since then, we have witnessed the exact opposite of what was promised. Obesity has skyrocketed, with a significant increase starting at the time when we were all monitoring our fat intake, switching from whole milk to skimmed milk and discarding our butter in favour of processed margarine. The food industry adopted our health message and stepped in, removing all fat from our food and often replacing it with sugars, emulsifiers, and flavourings to enhance palatability. Their profits surged while our waistlines expanded and our health deteriorated. In our quest for calorie counting, we have encountered a rise in Frankenstein foods, all claiming to be low-calorie and low-fat, therefore healthy. Ninety-nine-calorie bars ensure you can eat your cake, but you need a chemistry degree to decipher the ingredients. The processing of our food is one of our biggest worries and something that people are not always aware of. I have yet to encounter a patient who has not attempted to improve their diet prior to visiting me, but the problem is that we are obtaining our food and health information from the food industry. They are not doctors or nutritionists but businesses that are ultimately there to make a profit and increase sales. Nearly everyone will say no when I ask if they consume any ultra-processed foods. We perceive ultra-processed foods as the most awful junk foods, but they are often shocked when I point out our really common foods, including those marketed as ‘healthy’. But these foods are full of ultra-processed elements.      One of the most commonly used in our food is emulsifiers. Emulsifiers are additives that help mix ingredients that wouldn’t naturally combine, such as oil and water. They’re a key component of many processed foods, ensuring a smooth texture and stable consistency. For instance, they:  Prevent oils from separating in mayonnaise or salad dressings.  Stop ice cream from forming large ice crystals, keeping it creamy.  Prolong the shelf life of supermarket bread by stabilising the dough.  In the UK, emulsifiers are present in a wide range of everyday foods, including:  Pre-packaged bread and baked goods.  Processed meats and sausages.  Sauces and dressings.  Sweets, chocolate, and ice cream.   While they may seem harmless, emulsifiers can wreak havoc on our health, particularly when consumed as part of a diet already high in UPFs. Combine this with our heavy use of seed oils and we are seeing big changes to our overall health. The most common issues are:   Impact on our gut health - Studies have shown that emulsifiers like polysorbate 80 and carboxymethylcellulose disrupt the gut microbiome, reducing the diversity of beneficial bacteria. Seed oils also contribute to inflammation in the gut lining.  The two combined can lead to intestinal inflammation and a condition known as “leaky gut,” where the intestinal lining becomes permeable, allowing harmful substances to enter the bloodstream.   In my clinic, I have observed a significant increase in cases of IBS, bloating, and gut imbalances. Many of these issues can be traced back to diets high in processed foods laden with emulsifiers and seed oils, compounded by our environment, medication, diet and lifestyle. The gut is critical to overall health, influencing everything from immunity to mental well-being. When this delicate system is compromised, the effects ripple through the entire body.     Chronic inflammation - Emulsifiers have been linked to increased inflammation, a key driver of many chronic diseases, including obesity, type 2 diabetes, and heart disease. By disrupting the gut barrier and triggering immune responses, emulsifiers contribute to a cycle of low-grade, chronic inflammation that silently damages the body over time.  Furthermore, it is necessary to examine the effect of seed oils on inflammation. They are high in omega-6, which, although essential in small amounts, can be harmful when consumed in excess. Indeed, we do take this in excess in our Western diets! Another issue with seed oils is the processing, which transforms a relatively innocuous oil into a very different chemical. The industrial methods involved use high heat and often chemical solvents, which generate free radicals and aldehydes, contributing to oxidative stress and inflammation. Some seed oils are partially hydrogenated to improve shelf stability, producing trans fats. Even trace amounts of trans fats are highly inflammatory and have been linked to heart disease, diabetes, and other chronic conditions.  Food manufacturers also rely on additives to compensate for the lack of natural flavour and shelf stability. Artificial sweeteners, preservatives, and flavourings are now staples in most processed foods, all of which have their own impact on our health. When assessing the safety of individual ingredients in processed foods, regulators typically evaluate each additive or chemical in isolation. However, this approach overlooks the “cocktail effect”—the cumulative impact of consuming multiple additives, preservatives, and other chemicals in combination. In processed foods, this means a single meal could contain a mix of artificial sweeteners, emulsifiers, preservatives, colourings, and stabilisers, each tested individually but rarely considered as part of a broader chemical load.   The cocktail effect extends beyond food to include exposures in our environment, homes, and personal care products. Chemicals from cleaning products, plastics, air pollution, and even water supplies add to our daily chemical burden. While each substance may fall within “acceptable” safety limits on its own, their combined effects can amplify health risks. For instance, emulsifiers in food might disrupt the gut barrier, while exposure to environmental toxins could further strain the immune system, creating a perfect storm for inflammation, hormone disruption, or even carcinogenic activity. The reality is that we live in a world of cumulative exposures, and addressing this requires a more holistic view of how these factors interact and affect our health over time.  Fifty years ago, bread was made with flour, water, yeast, and salt—ingredients you could find in any home kitchen. Today, supermarket loaves often contain over 10 additives, including emulsifiers like mono- and diglycerides of fatty acids, designed to keep the bread soft and fluffy for weeks. We need a chemistry degree to understand the food listed on our food labels. I love the quote ‘Man is clever enough to make his own food, but stupid enough to eat it’. When we look at some of the ‘foods’ in our supermarket, we can see the truth in this statement.    Processed foods are more than just “empty calories.” They actively harm our health. The link between UPFs and chronic diseases like obesity, type 2 diabetes, and heart disease is undeniable. A 2019 study in The BMJ found that for every 10% increase in UPF consumption, there was a corresponding 12% increase in cancer risk. Similarly, diets high in processed foods are a leading cause of the obesity epidemic, with nearly 28% of UK adults classified as obese.  UPFs also take a toll on our mental well-being. Processed diets disrupt the gut-brain axis, reducing the diversity of beneficial gut bacteria and impairing the production of neurotransmitters like serotonin. Research has linked high UPF intake to a 22% higher risk of depression and a 50% greater risk of anxiety.  As you may have read in our previous article on emotional eating, processed foods are designed to keep you coming back for more. The combination of sugar, salt, and fat stimulates the brain’s reward system, much like addictive substances do. This is why stopping at one crisp or biscuit is nearly impossible—they’re engineered to override your natural satiety signals.  World health It is really interesting when we look around the world. You may be surprised to hear that many illnesses common in Western countries are virtually unheard of in regions that stick to traditional diets. If you want proof that food is the foundation of health, look no further than the world’s “Blue Zones”—regions where people live significantly longer, healthier lives.  Okinawa, Japan - Known for its high concentration of centenarians, Okinawa’s traditional diet includes sweet potatoes, seaweed, tofu, and fish. Meals are naturally low in sugar and full of anti-inflammatory nutrients, contributing to the longevity of Okinawans and their low rates of heart disease.  Ikaria, Greece - Dubbed the “island where people forget to die,” Ikaria boasts a diet rich in olive oil, beans, vegetables, and wild herbs. It’s Mediterranean eating at its best, with minimally processed foods and plenty of time spent savouring meals with family.  Nicoya, Costa Rica - Nicoya's diet of corn tortillas, beans, and tropical fruits provides ample fibre and nutrients. Combined with clean, mineral-rich water, this simple diet supports strong bones, good digestion, and a long life.  Other examples:  Rural African communities, where diets are based on whole grains, vegetables, and lean proteins, have far lower rates of heart disease than the UK.  Indigenous populations in the Amazon, who eat diets rich in natural carbohydrates and proteins, have minimal rates of obesity or diabetes.  Conditions like Crohn’s disease and ulcerative colitis are rare in parts of India and Japan, where diets are low in processed foods and high in anti-inflammatory spices and whole foods.  Sadly, these countries are starting to see more Western food pouring into their countries, and this is having a detrimental impact on these statistics.     The power of real food As a nutritionist, I see firsthand the damage caused by ultra-processed diets. Clients come to me with a host of issues—chronic fatigue, IBS, hormonal imbalances, inflammation, migraines, autoimmune conditions, and, more often than not, their diet is a significant culprit.  One client, a middle-aged man, consumed several ready meals and sugary snacks daily. He had no interest in food or cooking but ate out of necessity. He had a range of health issues, low energy, poor sleep and poor mental health.  After just one month of cleaning his diet and ensuring his nutrients were at optimal levels, his energy levels skyrocketed, and his sleep improved dramatically.  Another client, a mother of two, struggled with hormone imbalance, weight gain, brain fog and mood swings. Her diet was full of “healthy” processed, low-fat/low calorie foods and she was really trying hard to buy what she thought was healthy.   By switching to natural, nutrient-dense foods, focusing on high protein and low sugar, her hormones started to balance, weight started to shift, and she regained mental clarity.  The transformations I witness when people return to real foods is powerful, but also shows how far we have come away from a healthy way of eating. When you remove artificial ingredients and focus on real food, the body responds. Energy returns, digestion improves, and chronic symptoms begin to fade. It is amazing to see and makes you want to sing this from the rooftops.    How to break free from processed foods The good news is that small changes can lead to significant improvements. Here are some actionable steps to get started:  Reclaim your kitchen - Cooking from scratch doesn’t have to be complicated. Simple meals can be just as quick as heating up a ready meal.  Choose whole foods - Shop for foods with as few ingredients as possible. Fresh fruits, vegetables, whole grains, and unprocessed meats should form the foundation of your diet.  Plan ahead - Meal prep can save you time and reduce the temptation to grab convenience foods. Spend an hour on Sundays chopping vegetables or cooking grains for the week ahead.  Read labels - If you do buy packaged foods, look for short ingredient lists with no unrecognisable additives.  It’s easy to feel discouraged when you look at the state of our food system, but there’s hope. Consumer demand is already driving changes, with more brands offering minimally processed options. Governments can also play a role by subsidising healthy foods and imposing stricter regulations on additives. I am a huge advocate of education and something I feel is missing. I have worked with hundreds of schools and children are so interested in food and cooking, but the problem lies at home. Parents are too busy to home cook, or they may not have the skills to do so. If they do create their own meals, children are no longer in the kitchen with their parents when they are cooking. It is interesting to note in the 1940’s, when we were faced with significant food shortages, the government implemented extensive public education campaigns to ensure the population maintained good nutrition. Despite the war, during this time, infant mortality declined, and life expectancy increased, indicating better overall health. The wartime diet, though born out of necessity, highlighted the benefits of balanced nutrition and equitable food distribution. The government’s proactive approach in educating the public played a crucial role in maintaining the nation’s health during challenging times.  The real fad diet isn’t things like keto or paleo—it’s the diet of ultra-processed foods that has taken over our plates. But we have the power to change that. By choosing natural, whole foods, we can reclaim our health, nourish our families, and rediscover the joy of eating. Let’s leave the convenience of UPFs behind and embrace the nourishment of real food. Your body, mind, and future self will thank you.  Resources  Ultra-Processed Food Exposure and Adverse Health Outcomes (The BMJ)  How Bad Are Ultra-Processed Foods for Your Health? (British Heart Foundation)  https://www.cam.ac.uk/research/news/ultra-processed-food-makes-up-almost-two-thirds-of-calorie-intake-of-uk-adolescents  Ultra Processed People, by Chris van Tulleken.  Ready to take your weight loss to the next level? In Week 6 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction. By Sarah Flower, Nutritionist.  

As a nutritionist, I often meet patients who sheepishly confess, “I’m an emotional eater.” And you can feel the shame as if they are too weak or too greedy to control this, neither of which is true. While many are quick to label themselves, very few understand why they do it or, more importantly, how to stop. Women are much more likely to own up to emotional eating, but let’s not kid ourselves; emotional eating is an equal-opportunity habit. Men do it, too; they’re just less likely to label it. In this article, we will explore the psychological underpinnings, identify common triggers, and discuss how to implement effective management strategies are crucial steps towards fostering a healthier relationship with food. What is emotional eating?Emotional eating, the act of consuming food in response to feelings rather than physical hunger, is a common behaviour that can lead to various health issues.  Emotional eating is less about hunger and more of a way we use food to cope or soothe our emotional highs and lows.  Picture this: you’re stressed, and suddenly, a healthy meal feels like the last thing you’d want or even have the energy to prepare. But that chocolate bar? Oh, it’s whispering sweet nothings to you from across the room. According to the British Dietetic Association, emotional hunger often craves specific comfort foods and is unlikely to be satisfied by healthier options (BDA). You know the drill: stress equals chocolate, heartbreak equals ice cream, and overwork equals’ cake. It’s not greed, it’s biology. Emotional cravings create physical and hormonal responses. You don’t just want the chocolate; you need the chocolate!  It may seem like greed, but what we need to understand is that these are emotional cravings creating a physical response and something very difficult to ignore.   Our food culture has undergone a seismic shift in the last 50 years. There once was a stigma to eating in the street, snacking between meals, and eating away from a dining table, and we had a different view of food.  Food was a family affair, eaten at the table, with conversation (and possibly some squabbling). Fast forward to today’s world, and there are no rules. We can eat 24 hours a day and in abundance. It’s a free-for-all. Hungry at midnight? There’s a drive-thru for that. Fancy a snack at 3 pm? We’re swimming in a sea of snacks, and food is available at the press of a button. The foundations of emotional eating are formed when we are children.  This is learned behaviour.  Research from the University of Reading highlights that emotional eating is a learned behaviour that emerges early in life and is influenced by individual characteristics and environmental factors (ScienceDirect). Our emotional eating habits don’t come out of nowhere. They’re built during childhood, with love, alongside fat and sugar!  Were you rewarded with a biscuit for tidying your toys or cheered up with ice cream after a scraped knee? Did birthdays mean cake (obviously), and trips to the cinema equal popcorn and fizzy drinks? These experiences hardwire our emotions to food. It’s no wonder that we reach for the iced doughnut when life gets tough.  Its irresistible high-fat and sugar combination is like a hug in edible form, with the added dopamine hit – a powerful drug, especially when we are feeling low. For a moment, everything feels better. Until, of course, you’re left with crumbs and regret. You can see why our emotions and behaviour are intrinsically linked to food.     Common triggers of emotional eatingIdentifying the triggers that send you diving into the biscuit tin is a crucial first step in tackling emotional eating. These triggers are often sneaky, catching us off guard, but once you know what to look out for, you can start breaking the cycle. Here are some of the most common culprits: Stress - the ultimate troublemaker. When life feels overwhelming, food becomes the trusty sidekick. But we’re not talking about munching on carrot sticks here. Stress often sends us straight to sugary, fatty comfort foods that deliver a quick dopamine hit. The National Centre for Eating Disorders highlights stress as one of the biggest drivers of emotional eating, turning the kitchen cupboard into a refuge during tough times (Eating Disorders UK). Boredom - Have you ever found yourself wandering to the fridge just because you’re at a loose end? Boredom is a master of disguise, often tricking us into thinking we’re hungry when we’re really just looking for entertainment.  Mindless eating - That endless scroll on your phone or sitting in front of the TV pairs all too well with a snack you don’t actually need or can even remember consuming.  You can start your evening with a packet of biscuits, with the intention of having one or two, but by the end of your Netflix binge, the whole packet has mysteriously disappeared, with only the crumbs left as evidence.   Negative emotions - sadness, loneliness, anger; meet the emotional eating dream team. Food has a way of softening life’s sharp edges, even if only for a moment. Whether you drown your sorrows in a tub of ice cream or chew through frustration with a bag of crisps, eating becomes a temporary way to self-soothe. Social situations - Let’s be honest: social events are food minefields. Birthdays? Cake. Celebrations? Buffet spreads. Even a casual catch-up often involves coffee and something sweet on the side. The pressure to indulge is real; even if you’re not hungry, it’s easy to get swept up in the moment (and the snacks). Fatigue - When running on empty, your body craves quick energy, and food becomes the go-to fix. Tiredness often feels like hunger, leading to unnecessary snacking. Unfortunately, the sugary pick-me-ups we grab in these moments only provide a short-term boost before leaving us even more drained. Interestingly, research has shown that emotional eating is not just about the food itself but also about the context in which we eat. A study published in the Journal of Psychosomatic Research found that individuals are more likely to engage in emotional eating when they are alone compared to when they are with others. This suggests that social support can play a significant role in mitigating emotional eating behaviours. Despite popular belief, Emotional eating isn’t just about willpower or habit—it’s deeply tied to how our bodies and brains respond to stress and reward.  The same study highlighted that emotional eaters often have a heightened sensitivity to reward and a lower ability to regulate their emotions. This means that they are more likely to seek out pleasurable experiences, like eating tasty foods when they are feeling down, and they may have a harder time controlling these impulses. When we talk about an inability to regulate emotions, we’re diving into the intricate dance of brain chemistry and hormones, particularly dopamine, adrenaline, and cortisol. When you’re overwhelmed, stressed, or emotionally drained, your ability to regulate emotions naturally weakens. A combination of heightened cortisol, low dopamine, and a body pumped full of stress hormones creates a perfect storm for emotional eating. You’re essentially battling a physiological urge to self-soothe with food—an urge rooted in ancient survival mechanisms.   Dopamine: the feel-good factorLet’s start with dopamine, the brain’s “feel-good” chemical. It’s part of our reward system, firing off when we do something enjoyable—like eating a delicious doughnut. When life gets overwhelming, we crave a dopamine boost to counteract the emotional discomfort. Food, especially that perfect blend of sugar and fat, acts as a quick fix. Unfortunately, the relief is temporary, and this creates a cycle: stress, emotional eating, a dopamine hit, and then the inevitable crash, which makes us want more. It’s not unlike the way our brains react to other pleasurable or addictive activities or recreational drugs. The role of adrenaline and norepinephrineDuring stress, your body releases adrenaline and norepinephrine as part of the fight-or-flight response. These hormones heighten alertness and prepare your body to react. But here’s the catch: in chronic stress, the prolonged activation of these stress hormones leaves you feeling drained, emotionally fragile, and more likely to turn to comfort foods. While your body is trying to help you survive, it inadvertently primes you to seek quick-energy foods—often sugary or fatty—because they were evolutionarily beneficial in times of stress. Cortisol dysregulation: the stress hormone that keeps on givingThen we have cortisol, the stress hormone that keeps us wired. In acute stress, cortisol is essential—it gives us energy, raises blood sugar levels, and keeps us alert. However, when stress becomes chronic, cortisol levels can spiral out of balance, leading to cravings for high-calorie foods. Why? Because cortisol makes your body think it’s in survival mode. And what does your body want when it feels the world is ending?  Energy-dense foods to fuel you for the apocalypse. (Or, in today’s terms, the next meeting or school run.) Interestingly, research shows that chronic cortisol dysregulation doesn’t just increase cravings—it also alters fat distribution, encouraging the storage of visceral fat around the belly. This means emotional eating during stress isn’t just about the calories; it’s about how your body processes and stores those calories, too. The female factorAt the start of this article, we mentioned that women often confess to emotional eating more readily than men, but there’s a good reason for this. The female body is a symphony of hormones. When these go out of tune—due to stress, menstrual cycles, pregnancy, or menopause—it can significantly impact cravings, mood, and emotional regulation. The menstrual cycle and emotional eatingLet’s start with the menstrual cycle, the monthly rollercoaster ride most women know all too well. Progesterone and oestrogen levels fluctuate during the luteal phase (the week or so before your period). This hormonal shift can lead to: Lower serotonin levels: Serotonin, the brain’s “feel-good” chemical, dips, leaving women feeling irritable or low. This is when emotional eating—often of carb-rich or sugary foods—kicks in because these foods temporarily boost serotonin levels. Increased cravings for high-calorie foods: Studies have shown that women consume more calories during the luteal phase, especially comfort foods. This isn’t a lack of willpower; it’s biology trying to compensate for fluctuating hormones. Stress, cortisol, and emotional eating in womenStress affects everyone, but women often experience a stronger cortisol response, making them more likely to turn to food for comfort. Chronic stress not only leads to cortisol dysregulation but also amplifies cravings for high-sugar and high-fat foods. Why? Because cortisol makes the brain think you’re in survival mode, triggering a natural urge to stock up on quick energy sources. Interestingly, research suggests that women may have a heightened sensitivity to cortisol compared to men. This could explain why stressful situations often result in reaching for the biscuit tin rather than tackling the problem head-on. Hormonal changes across life stagesWomen also experience significant hormonal shifts at various life stages, each bringing its own emotional eating challenges: Pregnancy: Fluctuating hormones, combined with the physical and emotional demands of growing a human, can lead to cravings and emotional eating. Perimenopause and Menopause: Declining oestrogen levels during menopause can cause mood swings, sleep disturbances, and increased cortisol, all of which encourage emotional eating. Reduced serotonin levels during this time may also drive cravings for carbohydrates. How hormones interact with dopamine and emotional eatingLet’s not forget dopamine, the brain’s reward chemical. Women’s hormonal fluctuations can influence dopamine production, making high-sugar or high-fat foods feel like a quick fix for a bad day. Unfortunately, the dopamine hit is short-lived, and the cycle begins anew. Emotional eating and the impact on our healthThe impact of emotional eating goes far beyond the momentary comfort of a snack after a tough day; it reaches into every corner of our physical, mental, and even social well-being. That tub of ice cream might feel like a warm hug when stressed, but the long-term consequences can be anything but sweet. For many, emotional eating becomes a way of life, especially when we’re grappling with stress, mental health challenges, or hormone imbalances. The obvious consequence? Weight gain and obesity. But there’s more. Emotional eating significantly increases the risk of chronic diseases like Type 2 diabetes, heart disease, and gut problems. It’s not just about the quantity of food we eat but the quality. Let’s face it: comfort food is rarely a leafy green salad. It’s usually ultra-processed, loaded with sugar, fat, and empty calories, offering little to no nutritional value. Over time, this can leave us woefully deficient in key nutrients like vitamin B12, magnesium, and omega-3s, which are crucial for mental health, hormone balance, and reducing inflammation. Cue the catch-22: the very foods we’re eating to feel better are often making us feel worse. And it’s not just about the physical effects. Emotional eating often comes with a side of guilt and shame, creating a toxic cycle of eating to feel better, feeling worse because of what we’ve eaten, and then eating again to cope with these ongoing emotions.  This disordered pattern can seep into every aspect of life, straining relationships, sapping productivity at work, and making social situations fraught with anxiety.  The result? A loop that feels impossible to escape. But recognising this cycle is the first step toward breaking free and reclaiming a healthier, more balanced relationship with food—and yourself. Breaking the cycleUnderstanding these biochemical drivers helps us see emotional eating not as a failure of willpower but as a biologically driven response to stress. To manage it, we must focus on reducing stress and supporting our body’s natural balance. Stress management: Deep breathing, yoga, and mindfulness can help lower cortisol levels. Supporting dopamine: Physical activity, social connections, and even small acts of kindness can give you that feel-good boost without the need for a sugar hit. Regulating blood sugar: Eating balanced meals with protein, healthy fats, and complex carbs can stabilise your energy and mood, making it easier to resist those cravings. Support hormonal health: Consuming omega-3s, magnesium, and b vitamins, such as b12 and B6, can help regulate mood and hormonal fluctuations. Move your body: Even in small amounts, exercise boosts serotonin and helps counteract the effects of stress. Focus on balanced nutrition: Regular meals with whole, nutrient-dense foods can reduce cravings and stabilise mood. Develop healthy coping mechanisms: Replace food with stress-relieving activities like journaling, exercise, or talking to a friend. Seek support: Working with a nutritionist, therapist, or support group can provide guidance and accountability.  Practice mindful eating: Pay attention to hunger cues and eat without distractions to help reconnect with physical hunger rather than emotional cravings. Trick the mind:  As a nutritionist and recipe developer, I create recipes to satisfy our emotional cravings without high sugar and unhealthy fat.  We can create low-sugar, low-carb cakes, biscuits, and chocolate, which are often fantastic tools whilst embarking on our journey to change behaviours and deal with sudden emotional crises more positively.   Next time stress has you reaching for the biscuit tin, remember this isn’t just about hunger. It’s about your brain and body working overtime, and while they mean well, you can take charge by nourishing them in healthier ways. Understanding these psychological factors is crucial in developing effective strategies to manage emotional eating. By building emotional awareness and developing healthier coping mechanisms, individuals can break the cycle of using food as a primary means of dealing with emotions. By Sarah Flower, Nutritionist.   Ready to take your weight loss to the next level? In Week 13 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.

Probiotics, prebiotics and gut health Gut health is bang on trend – we have never been more fascinated with our gut.  We see ‘gut-friendly’ foods appearing on our supermarket shelves, and looking after our gut microbiome is the goal of many.   The human gut is home to trillions of bacteria, outnumbering our human cells, and these bacteria play a crucial role in maintaining our overall health. Known as the gut microbiome, this vast community of bacteria aid digestion and play crucial roles in immunity, mental health, and cardiovascular function. With our fascination with discovering more about our gut health, understanding the difference between probiotics and prebiotics and their specific roles essential for maintaining a balanced microbiome is vital. What is the gut microbiome? The gut microbiome has evolved over millions of years, and you will see different patterns in different areas of the world and environments.  It consists of a diverse range of microorganisms that coexist with us in a unique and fascinating symbiotic relationship. It includes more than 39 trillion bacteria, with hundreds of different species, each contributing to various bodily functions. In fact, it is estimated that we hold around 3lb of bacteria in our gut alone, with more found in our mucus membranes, such as the lungs, sinus, and cervical canal.  This complex ecosystem contains 150 times more genes than the human genome, highlighting its extensive influence on health. The gut microbiome is highly diverse, and its composition can be influenced by our overall health, diet, lifestyle, pH, medication, mood, and environment, making it unique.  It is a fascinating subject with so much more to discover.  We inherit our gut microbiome from our mother as we pass through the birth canal and via breastfeeding, but if the mother’s bacteria are poor or unhealthy, unfortunately, this is what we inherit.    Babies born by caesarean section, not breastfed or those who have been exposed to antibiotics in the early months are shown to be more likely to have digestive or immune issues (eczema, asthma, food intolerances, ear infections, and throat infections are typical).    As we are weaned and move into our typical Western diet, our guts can struggle.  We then move through life with an onslaught of potential bacterial disrupters such as environment, diet, medication and more.  We can have friendly or unfriendly bacteria, also known as good/healthy or bad/unhealthy bacteria. Good bacteria thrive in a slightly acidic environment, and harmful bacteria thrive in a more alkaline environment. Bacteria will also create the right environment for them to thrive, so a healthy gut will stay healthy as it creates more good bacteria. However, the same can be said for our harmful bacteria, meaning they can be very stubborn to remove once established.  Once we realise the importance of a good gut microbiome, we can begin to understand why maintaining good gut health is critical for preventing issues such as immunity, inflammation, infections and metabolic disorders.    What are the functions of the gut microbiome? Digestive Support: Good gut bacteria help break down complex carbohydrates, proteins, and fats, aiding in nutrient absorption and producing vital substances like short-chain fatty acids (SCFAs), which are crucial for colon health. Immune Modulation: The microbiome plays a pivotal role in training and regulating the immune system, enhancing the production of immune cells, and protecting against harmful pathogens. Mental Well-being: The gut-brain axis connects the gut and brain, with gut bacteria influencing mood, stress levels, and cognitive function through the production of neurotransmitters like serotonin and GABA What are probiotics? Probiotics, or beneficial bacteria, are essential for various bodily functions. These bacteria, found mainly in the gut, play a crucial role in digestion, immunity, hormones, energy metabolism, cognition, cardiovascular function, and blood sugar regulation. They also produce essential vitamins such as B vitamins and vitamin K and even influence mood and mental well-being. They are the big players for our overall health, not just in our gut but our entire body, including the skin.  Probiotics are live microorganisms, typically bacteria or yeast that provide health benefits when consumed in adequate amounts. They are often referred to as “good” or “friendly” bacteria because they help maintain a healthy balance in your gut microbiota, the community of microorganisms that reside in your digestive tract. Probiotics can help maintain or restore a healthy balance of gut bacteria. They may not permanently colonise the gut but still exert beneficial effects by producing substances like lactic acid and antimicrobial compounds. Their influence can be temporary, meaning continued use is often necessary to sustain benefits, especially given our 21st-century lifestyle, diet, water systems, and medications.  Common strains include Lactobacillus and Bifidobacterium, known as the gardeners of the probiotics – helping to produce or nurture many of the other strains whilst assisting to weed out the ‘bad bacteria’.   Probiotics can help protect the gut against the adhesion of pathogenic bacteria, help with the production of secretory IgA, promote short-chain fatty acids and stimulate gut associate lymphoid tissue (GALT).   Probiotics have been shown to help with various conditions, from diarrhoea to irritable bowel syndrome (IBS) and our mental health due to the gut-brain axis interaction. What are key probiotics? Fermented Foods: Include foods like yogurt, kefir, sauerkraut, kimchi, miso, and tempeh in your daily diet. Supplements: These can be an effective alternative to a diet deficient in probiotics or used to restore poor gut health. Choose products with a variety of strains and a high CFU (colony-forming units) count for maximum benefit. What are prebiotics? Prebiotics are non-digestible food components, typically fibres, that feed the beneficial bacteria in your gut – so think of them as the perfect food for your probiotics. Unlike probiotics, prebiotics are not live organisms but are critical for nourishing good bacteria and promoting their growth. Common prebiotics include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS), which are found in foods like garlic, onions, bananas, and some whole grains. What are the benefits of prebiotics? Support for Gut Bacteria: Prebiotics selectively stimulate the growth and activity of beneficial bacteria like Bifidobacterium and Lactobacillus, helping to maintain a healthy gut microbiota. Improved Digestive Health: By increasing the production of SCFAs (short-chain fatty acids), prebiotics help strengthen the gut barrier, reduce inflammation, and support overall digestive health Enhanced Mineral Absorption: Prebiotics can improve the absorption of minerals such as calcium and magnesium, supporting bone health and preventing deficiencies. What are prebiotic foods? High-Fibre Foods: Garlic, onions, leeks, asparagus, bananas, and chicory root. These foods are naturally rich in prebiotic fibres that nourish your gut bacteria. Prebiotic Supplements: If your diet lacks sufficient prebiotic fibres, consider supplements containing inulin, FOS, or GOS to support your gut health. Probiotics vs prebiotics: understanding the difference Probiotics and prebiotics have a symbiotic relationship. Probiotics are live bacteria that add to the population of healthy microbes in our gut.  Prebiotics, on the other hand, are specialised plant fibres that act as a food source for these bacteria. Consuming both can be particularly effective in restoring and maintaining a healthy gut microbiome.   Probiotics Prebiotics Benefits • Restores gut flora • Improve digestion • Supports immunity • Enhances growth of beneficial bacterial • Improves gut integrity • Maintains long-term gut health Foods • Yoghurt (cultured) • Kefir • Sauerkraut • Kimchi • Good quality supplements • Garlic • Onions • Asparagus • Chicory Root • Supplements containing Inulin, Fructooligosaccharides (FOS), and galactooligosaccharides (GOS)   What are synbiotics? We are often asked which do you take first, the probiotic or the prebiotic.  It is generally recommended to start with prebiotics to prepare your gut environment for probiotics to work more effectively. However, synbiotics are supplements or foods that contain both probiotics and prebiotics. They provide a synergistic effect, where prebiotics nourish the probiotics, helping them thrive and exert their beneficial effects more effectively. This combination can be particularly beneficial for those with digestive issues or for maintaining general gut health. What are some examples of synbiotics? Supplements: Look for products combining multiple probiotic strains with prebiotics like inulin or FOS. Foods: Consuming yoghurt or kefir, along with prebiotic-rich foods like bananas and onions, can create a natural symbiotic effect. Postbiotics: the lesser-known component Postbiotics are the byproducts of probiotic metabolism, including short-chain fatty acids, peptides, and other metabolites that have health benefits. These compounds can exert anti-inflammatory and antioxidant effects and may contribute to the overall benefits attributed to a healthy gut microbiota. In summary:  Probiotics: Live beneficial bacteria that confer health benefits when consumed in adequate amounts. Prebiotics: Non-digestible fibres that serve as food for probiotics. Synbiotics: Supplements or foods that contain both probiotics and prebiotics. Postbiotics: Metabolic byproducts of probiotics that have additional health benefits. Factors that can disrupt gut health Maintaining a healthy gut microbiome is essential for overall well-being, but various lifestyle choices and environmental factors can negatively impact this delicate balance. Here are some common and often overlooked elements that can disrupt our gut flora: High-Stress Levels: Chronic stress can alter the gut-brain axis, leading to changes in the gut microbiome and increased inflammation, which can contribute to digestive issues and compromised immune function. Frequent Use of Antibiotics: While antibiotics are essential for treating bacterial infections, they can also indiscriminately kill beneficial bacteria in the gut, leading to an imbalance and potential overgrowth of harmful bacteria. Poor Dietary Choices: Diets high in processed foods, refined sugars, and unhealthy fats can feed pathogenic bacteria and yeast in the gut, contributing to an unhealthy microbiome. A lack of dietary fibre feeds beneficial bacteria and can further exacerbate this imbalance. Excessive Use of Antibacterial Products: Overusing antibacterial hand sanitisers, body washes, and household cleaners can reduce exposure to beneficial microbes, potentially weakening the immune system and disrupting skin and gut microbiota. Hormonal Interventions: The use of oral contraceptives, hormone replacement therapy (HRT), and certain infertility treatments can disrupt the balance of gut bacteria, potentially leading to gut dysbiosis. Exposure to Environmental Toxins: Chlorinated drinking water, pesticides in food, and air pollution can negatively impact gut health by reducing the diversity and abundance of beneficial bacteria. Over-Sterilization of Foods: Consuming predominantly pasteurised and sterilised foods eliminates beneficial bacteria naturally found in raw and fermented foods, reducing the diversity of the gut microbiome. Inadequate Hydration and Poor Food Hygiene: Drinking chlorinated water and consuming food from poorly rinsed dishes can introduce harmful chemicals and residues that disrupt the gut environment. Medication Use: Long-term use of certain medications, such as NSAIDs (nonsteroidal anti-inflammatory drugs) and laxatives, can damage the gut lining, leading to inflammation and a disrupted microbiome. Limited Outdoor Activities: Spending most of the time indoors limits exposure to a variety of environmental microbes that are beneficial for gut diversity and overall immune health. Excessive Consumption of Food Additives: Artificial sweeteners, preservatives, and colouring agents found in processed foods can negatively impact the gut by altering bacterial populations and promoting inflammation. Inadequate Sleep: Poor sleep quality and irregular sleep patterns can disrupt circadian rhythms, which in turn can affect gut motility and the balance of gut bacteria. Frequent Use of Antibacterial Products: These products may kill beneficial bacteria throughout the body. For example, an antibacterial mouthwash can destroy the good bacteria in the mouth and digestive tract, potentially leading to an imbalance in the oral and gut microbiomes. Research has shown poor mouth bacteria has been linked to cardiovascular disease and other health issues. Excessive Alcohol Consumption: Regular or heavy alcohol intake can disrupt the gut barrier, leading to increased permeability (leaky gut) and a reduction in beneficial bacteria. Lack of Physical Activity: Sedentary lifestyles can negatively impact gut health by slowing down digestion and reducing microbial diversity. Regular exercise has been shown to promote a healthier gut microbiome. Use of Detergents and Harsh Soaps: Frequent use of harsh soaps and detergents can disturb the natural balance of beneficial bacteria on the skin and in sensitive areas like the vagina, which can indirectly affect gut health.  To support a healthy gut, it is essential to be mindful of these factors and adopt lifestyle practices that nurture and maintain a diverse and balanced microbiome. This includes consuming a varied diet rich in fibre, reducing unnecessary medication and antibacterial product use, staying active, managing stress, and spending more time outdoors. Key considerations for health and lifestyle Diverse Diet: A diet rich in a variety of plant-based foods supports a diverse and healthy microbiome. Stress Management: Chronic stress can negatively impact the gut microbiome, leading to imbalances that may contribute to digestive issues and inflammation. Practices like meditation, exercise, and adequate sleep are beneficial for maintaining a healthy gut. Avoid Unnecessary Antibiotics: While antibiotics are sometimes necessary, they can disrupt the balance of gut bacteria, reducing the number of beneficial bacteria and allowing pathogenic bacteria to flourish. Use antibiotics only when prescribed and follow up with probiotics to help restore your microbiome. Stay Hydrated: Adequate hydration helps move fibre through the digestive system and supports the gut's overall function. Aim to drink at least eight glasses of water daily to maintain a healthy gut environment. Regular Physical Activity: Exercise has been shown to positively influence the composition of the gut microbiome. It can increase the abundance of beneficial bacteria and reduce the presence of harmful ones, promoting overall gut health. Supplementation Supplements can be a convenient way to ensure you get both prebiotics and probiotics, especially if your diet lacks these components. For maximum benefit, look for supplements that contain multiple strains of probiotics and a variety of prebiotics. Quality is key, as a probiotic has to achieve many things in order to be beneficial. Acid Resistance: Probiotic bacteria must withstand stomach acidity to reach their site of action in the intestines. Bile Resistance: The ability to survive bile salts is crucial for probiotics to remain viable in the gut. Adherence to Mucosa: Probiotics should be able to adhere to the intestinal and vaginal mucosa to prevent pathogens from attaching and exert their beneficial effects. Stimulation of Immunity: Different strains of probiotics support different aspects of the immune system. For example, some stimulate the production of secretory IgA, a critical antibody in the gut, so it is crucial to understand what you are supporting and take the appropriate supplement. When can adding fibre, prebiotics, and probiotics not work? It is very tempting to increase fibre, prebiotics, probiotics, and fermented foods when you have ongoing gut issues; however, this approach can worsen some gut conditions.   Some patients can react to foods with high fibre or foods high in fodmaps (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), so a diet rich in the prebiotics listed in this article may cause them more digestive issues, especially bloating, diarrhoea or constipation. Nutritionists and functional medicine doctors specialise in identifying potential gut issues using comprehensive stool testing and a breath test for something like SIBO (small intestinal bacterial overgrowth).  This can highlight good bacteria, but it can also identify pathogenic bacteria, Dysbiotic bacteria, issues with digestion, mucosal lining, secretory IgA, parasites, short-chain fatty acids, and much more.  They can then put together a plan to restore the gut health.  This is often referred to as a 5R approach.  The 5R framework is a step-by-step method designed to address and manage complex gut issues comprehensively and can take 3-4 months to achieve using this systematic approach 1. Remove: Eliminate the Causes of Imbalance The first step in the 5R process is removing factors contributing to gut dysbiosis and inflammation. This includes:  Pathogenic Microorganisms: Use specific herbs, supplements, or medications to eliminate harmful bacteria, yeast, or parasites causing infections like SIBO or Candida overgrowth. Trigger Foods: Identify and remove foods that may trigger symptoms or contribute to inflammation, such as gluten, dairy, refined sugars, and processed foods. Environmental Toxins: Avoid exposure to pesticides, heavy metals, and other environmental toxins that can disrupt the gut microbiome. Stress Factors: Reduce stress through relaxation techniques, exercise, and adequate sleep, as chronic stress can exacerbate gut issues. 2. Replace: Support Digestive Function After removing harmful elements, supporting the digestive system with substances that aid digestion and absorption is crucial. This phase includes: Digestive Enzymes Support: Support digestive enzymes to help break down proteins, fats, and carbohydrates more effectively. Stomach Acid Support: Low stomach acid is common in conditions like SIBO and can contribute to inadequate digestion and bacterial overgrowth. Bile Salts: If necessary, support bile production, especially if the gallbladder has been removed or if fat malabsorption occurs. 3. Reinoculate: Rebuild Beneficial Bacteria Once the gut has been cleared of harmful pathogens, the next step is to reintroduce and support beneficial bacteria to restore a healthy microbiome. This must be done cautiously for conditions like SIBO and Candida. Selective Probiotics: Use specific probiotic strains that are less likely to aggravate conditions like SIBO or other overgrowth issues. Prebiotics: Introduce prebiotic fibres slowly and selectively, starting with low-FODMAP options to support the growth of beneficial bacteria without feeding harmful ones. Fermented Foods: Introduce small amounts of fermented foods like sauerkraut, kefir, or kimchi, if tolerated, to naturally reinoculate the gut with beneficial microbes. 4. Repair: Heal the Gut Lining Healing the intestinal lining is essential to restore its barrier function and prevent leaky gut, which is common in chronic gut conditions. 5. Rebalance: Maintain Long-Term Gut Health The final step in the 5R process focuses on maintaining a balanced lifestyle that supports gut health in the long term. Dietary Balance: Adopt a balanced diet rich in whole foods, adequate protein, healthy fats, and low glycaemic carbohydrates. Continue to include a variety of fibre-rich foods as tolerated. Stress Management: Practice stress-reducing techniques such as meditation, yoga, and deep-breathing exercises to prevent stress-induced gut imbalances. Regular Exercise: Engage in regular physical activity to support gut motility and microbial diversity. Adequate Sleep: Ensure sufficient and quality sleep to support overall health and gut function. As you can see, a balanced gut microbiome is crucial for overall health. Understanding the roles of probiotics and prebiotics and incorporating them into your diet and lifestyle can support your digestive health, boost your immune function, and even improve your mental well-being. However, if you are suffering from ongoing gut issues, it is always better to seek advice from a health professional. Whether through diet or supplementation, maintaining a healthy gut microbiome is vital to optimal health. Ready to take your weight loss to the next level? In Week 16 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.

What is Gout? Gout is a type of arthritis, affecting the joints in the foot, mainly the toes. It can also affect wrist, hands, elbows, or knees. It can be very painful and can cause swelling and redness over the affected area. This can flare periodically, and flares can last 5-7 days on average. Gout is caused by the production of uric acid, which can form crystals around you joints, causing the pain and swelling. Uric acid is normally produced by the body and is dealt with easily and passed out in the urine and faeces but for some, there can be periods of time when the uric acid builds up and the kidneys do not deal with it effectively, leaving blood levels to rise. Gout is known as a symptom of opulence, linked to excess alcohol and consumption of rich food. Whilst diet and lifestyle does play a crucial role, there are many other factors which make you more likely to suffer from it, such as genetics, being overweight, mediations, diabetes, osteoarthritis, high blood pressure or high cholesterol. Like most ill-health, stress can also contribute. What are symptoms of gout? Symptoms can include any of the following: severe pain in one or more joints. the joint feeling hot and very tender. swelling in and around the affected joint. red, shiny skin over the affected joint. Will gout go away on its own? Gout does not usually go away on its own, especially during an acute flare-up. Without treatment, gout attacks can last for several days or even weeks, causing significant pain and inflammation in the affected joints. While the pain from a gout attack may eventually subside, the underlying issue of high uric acid levels in the blood remains. This means future attacks are likely, and over time, untreated gout can lead to permanent joint damage or the development of tophi, which are hard deposits of uric acid crystals that can form under the skin. To manage gout effectively, it’s important to reduce uric acid levels with medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), colchicine, or corticosteroids, and adopt lifestyle changes that prevent future flare-ups. These changes can include dietary adjustments like reducing intake of purine-rich foods, alcohol moderation, and staying hydrated. Seeking treatment and long-term management is crucial for preventing the recurrence and complications of gout. What is a naturopathic approach to gout? A naturopathic approach focuses on changing diet and lifestyle and dealing with associated health issues, such as weight, high cholesterol, high blood pressure and inflammation. Metabolic syndrome, a cluster of conditions that occur together, increasing your risk of heart disease, stroke and type 2 diabetes, also increases your risk of gout, so it is very important to address these conditions individually. Women are also more likely to suffer from gout after menopause, when the body is more insulin resistant. How do you diagnose Gout? Gout is diagnosed through a combination of clinical evaluation, patient history, and specific tests that help confirm the presence of uric acid crystals in the joints. Here are the common methods used to diagnose gout: Physical Examination: A healthcare provider will typically evaluate symptoms like sudden, severe joint pain, redness, swelling, and tenderness, which are characteristic of gout, particularly in the big toe or other joints. Joint Fluid Test: The most definitive test for gout involves withdrawing fluid from the affected joint (a procedure called arthrocentesis) and examining it under a microscope to detect uric acid crystals. The presence of these crystals confirms a diagnosis of gout. Blood Tests: Blood tests can measure levels of uric acid in the blood, although elevated levels alone don’t necessarily confirm gout. Some people can have high uric acid without experiencing symptoms, while others may have normal levels during an acute attack. Imaging: X-rays, ultrasound, or dual-energy CT scans may be used to detect urate crystals in the joints or soft tissues, or to assess joint damage in more advanced cases of chronic gout. Medical History: A review of the patient’s medical history, including past joint issues, lifestyle factors (such as diet and alcohol use), and family history of gout, can also help support a diagnosis. Early and accurate diagnosis of gout is crucial to managing the condition and preventing long-term joint damage. If you experience sudden, intense joint pain, it's important to consult a healthcare provider for proper evaluation and treatment. Are gout and kidney stones related? Yes, gout and kidney stones are related because both conditions can result from high levels of uric acid in the body. Gout occurs when excess uric acid forms sharp crystals in the joints, leading to painful inflammation and swelling. Similarly, when uric acid levels are elevated, the excess can form crystals in the kidneys, resulting in uric acid kidney stones. Individuals with gout are at a higher risk of developing uric acid kidney stones, especially if their condition is left untreated. These stones can cause severe pain, blockages in the urinary tract, and even kidney damage over time. Managing uric acid levels through medication, hydration, and dietary changes can help reduce the risk of both gout flare-ups and the formation of kidney stones. What is the right diet for gout? Changes in diet will not assist with gout alone and attention should also be paid to the other contributory factors of the disease.There are some foods, known as purines, which can cause the body to produce more uric acid. Purines are found in many foods, and they are not a problem for most of us. However, if you are more susceptible to a build-up of uric acid, the first thing to avoid is foods high in purine. The most common culprits tend to be things like offal, wild game, high fat red meats, turkey, and high fat dairy, but also some fish, such as sardines, cod, trout, scallops, tuna, herring, mussels, yeast and beer. Not all high purine foods affect everyone with gout. It is also important to avoid alcohol. Improving overall diet is also key, avoiding highly processed foods, high sugar foods and yeast. High sugar diets, which is so common in our western diets, also increases uric acid. It is important to move to a diet of real food, avoiding processed foods and increasing antioxidant-rich foods and fibre will help lower uric acid. Celery, either fresh or in its supplement form, celery seed extract, has been shown to help reduce uric acid build up. You also can juice celery and drink this daily. Like celery, cherry Juice, especially black cherry juice, has also been shown to help reduce the build-up of uric acid and it also helps reduce the inflammation associated with this build up. Berries also have similar properties but not as potent. Be careful with high fructose fruits or foods high in fructose as this can make gout worse. Add lots of antioxidant-rich foods into the diet as well as high fibre, which all helps lower uric acid. Hydration is also important especially when experiencing a flare as this will help the kidneys release excess fluids and reduce flush out the uric acid. Some people recommend drinking water with lemon juice. Others recommend coffee, as caffeine has also been shown to reduce uric acid, however caffeine is a diuretic that increases your need stay hydrated. What are key supplements and herbs to help with gout? Celery Seed Extract Celery has an alkalising effect on the kidneys and can help reduce uric acid build up. Cherry Juice Extract Especially black cherry juice, is high in proanthocyanins and has also been shown to help reduce the build-up of uric acid and it also helps reduce the inflammation associated with this build up. Omega 3 Omega 3 from fish oils or krill is as a powerful anti-inflammatory perfect for those with any inflammatory condition. Omega 3 has many health benefits ranging from heart health, joint health, brain health and more. Curcumin For pain and anti-inflammatory properties also increases SOD and glutathione peroxidase activity and modify eicosanoid synthesis. Bromelain Found in most pineapples and one of the key ingredients in digestive enzyme supplements, has been shown to help decrease uric acid as well as lower inflammation. Vitamin C Vitamin C reduces overall inflammation. Sufferers of Gout should not take more than 3g per day as this can increase uric acid in some cases. Vitamin C is a powerful antioxidant and helps protect our cells from the effects of free radicals. It plays a key role in the production of white blood cells (our protection against infection) and once these white blood cells are formed, it helps to protect them from damage. We also see more need for vitamin C when we smoke, have high stress, fight infection, have high inflammation or have a more toxic environment and lifestyle. All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.

What is Hay Fever? Hay Fever (also known as Allergic Rhinitis) can be extremely distressing, especially for children. It causes inflammation of the nasal airways and eyes whenever pollen or even dust is inhaled by those with a sensitive or weakened immune system. Allergies to pollen from wheat, grass and trees can affect our sinuses and cause irritation. The body reacts to this ‘allergen’, setting off a series of responses – first the production of an antibody called immunoglobulin E, which binds to our white blood cells, causing a release of histamine. It is this release, along with other mediators of an allergic reaction, that causes various symptoms. In relation to hay fever, this could be itching or mucus formation. Some people can also experience rashes and hives. It is also interesting to note that those who have inhalant allergies, such as Hay fever or asthma, are more likely to suffer from food allergies and eczema. What are the symptoms of hay fever? Symptoms can include any of the following: Itchy eyes, nose, and throat Nasal discharge Sneezing Rashes/hives Fatigue What conditions are related to hay fever? There are several other conditions with similar symptoms to hay fever including sinusitis, allergic conjunctivitis, headaches and earache. Sinusitis is a common condition that causes inflammation of the sinus lining. Sinuses are small, air-filled cavities located behind your cheekbones and brow. When these become blocked with fluid and inflamed, you can start to suffer from the symptoms of blocked nose like a common cold or to develop more into acute or chronic sinusitis. Allergic Conjunctivitis is an eye inflammation caused by an allergic reaction to pollen or even mould spores. Symptoms include gritty, itchy, watery, and swollen eyes often accompanied by light sensitivity. Headaches due to sinuses and allergies can be quite hard to differentiate from a tension headache, but if you keep a diary, you may be able to identify the type of headache you have. Chronic rhinosinusitis can cause facial pain as well as headaches, especially in the front of the head. You can also experience migraines caused by allergic sinusitis. The swelling of the sinuses triggers the nerves in the brain to react to a change in pressure. This can also be accompanied by additional facial pain and even swelling of the nasal passages. Earache can be caused by bacterial or fungal infection but also could be due to an allergic reaction. What is a naturopathic approach to hay fever? The aim for naturopathic treatment is to strengthen the immune system. This always starts with great gut health. A gut full of good, healthy, and varied bacteria boosts the immune system. Bacteria producing Lactic acid produces also helps protect us from hay fever. A naturopathic approach will also consider your environment. Pollen is clearly a big issue and you should track the pollen count in your area. Whilst the countryside has more wildlife/pollen that can kick start your symptoms, environmental pollutants of cities can also worsen allergies. Exhausts, toxic tar and even ozone can irritate your body, leaving your lungs, sinuses and air passages primed to react to the pollen, worsening your symptoms. This increases the risk for those who do not commonly suffer from allergies, as they become more vulnerable and more likely to suffer from the new wave of super allergies. Symptoms can be far worse in humid conditions as this causes pollens to spread. Whilst it can be impossible to exclude all possible allergens, much can be done to limit exposure. Avoiding exposure in these conditions, keeping windows shut, air conditioning on when driving in a vehicle, and being aware of pollen landing on your body, clothes and hair. Pollen physically on you will need to be washed off to stop continual exposure. You may also want to avoid drying your clothes outside during high pollen days. You can also invest in HEPA filters in your home to help trap pollutants. Nasal irrigation has been shown help. You can also use over the counter treatments such as HayMax where you coat the lining of the nasal passage with a balm, forming a barrier to stop the pollen attaching to the nasal passage. Can hay fever cause a cough or a sore throat? Yes, hay fever can cause both a cough and a sore throat. Here’s how: Cough: A hay fever-related cough is typically caused by postnasal drip. When your body reacts to allergens like pollen, excess mucus is produced in the nasal passages. This mucus can drip down the back of your throat, causing irritation and triggering a cough. The cough is often worse at night or when lying down. Sore Throat: The same postnasal drip that causes a cough can also lead to a sore throat. As the mucus drains down the throat, it can cause irritation and dryness, leading to soreness. Additionally, breathing through the mouth due to nasal congestion can further dry out the throat, worsening the discomfort. These symptoms are often mild compared to the more common hay fever symptoms like sneezing, itchy eyes, and nasal congestion, but they can still be bothersome. Managing hay fever with natural remedies or medications may help alleviate both the cough and sore throat associated with the condition. What is the right diet for hay fever? There is no specific diet for hay fever, but a diet designed to create a healthy gut and immune system, will help. Although food can’t prevent suffering of hay fever or Rhinitis, making good food choices can help alleviate a lot of symptoms. Avoid foods high in histamine such as dried fruits, dairy, fermented foods, processed meats, shellfish, aged cheese and more. Some foods trigger more of a histamine response and these include citrus fruits, some nuts, wheat germ, tomatoes and even chocolate. Alcohol is loaded with histamine, which is known to cause an inflammatory response and worsen the symptoms of seasonal allergies. Even drinking more than one glass of alcohol a day can cause problems for more perennial hay fever sufferers, with wine being a particular risk.There is strong evidence to show that consuming local honey can help to limit the effects of hay fever as it exposes you to the same pollen, helping your body to naturally form a tolerance. If you like honey this is worth trying, but this must be your local honey which can normally be found in independent health stores as opposed to local supermarkets. Garlic is an under-rated food which can help block the production of histamine and soothe hay fever symptoms. Try to incorporate garlic into your daily meals or opt for a good quality supplement. What are the best natural remedies for hay fever? In addition to the key supplements and herbs at the end of this article, the best natural remedies for hay fever (allergic rhinitis) aim to alleviate symptoms like sneezing, itchy eyes, and nasal congestion while avoiding the side effects of over-the-counter medications. Here are some of the most effective options: Local Honey: Consuming local honey is a popular natural remedy for hay fever. The theory is that local honey contains small amounts of pollen, which, when ingested regularly, may help the body build a natural immunity to local allergens. While scientific evidence is limited, many people find it helpful for reducing allergy symptoms. Neti Pot (Saline Rinse): Using a neti pot or saline nasal rinse helps to flush out allergens from the nasal passages, providing immediate relief from nasal congestion and irritation. It is one of the most effective natural treatments for clearing the sinuses and reducing hay fever symptoms. Butterbur: Butterbur is a herb that has been shown to work as a natural antihistamine, providing relief from hay fever symptoms like sneezing and congestion. It’s often recommended as a natural alternative to over-the-counter antihistamines. What are key supplements and herbs to help with hay fever? Quercetin This flavonoid is a powerful antioxidant, but also has antihistamine and anti-inflammatory properties. It is especially good for nasal congestion, sinus issues, hay fever, asthma, and some allergies. It can also help to boost the immune system. Studies have also can also protect from heart disease and cancer. You should consult your medical practitioner before supplementing this, especially if you are taking heart medication or anticoagulants. Biotin This B vitamin helps to maintain the healthy function of mucous membranes which can be found in your nose, sinuses, throat and even the tear ducts. Probiotics Restoring gut health is key to a good immune system. We tend to see more dysbiosis of the gut (gut microbe imbalances) in babies who were born by caesarean section, babies who were not breastfed and those who had early exposure to antibiotics. Poor gut health can also flare after weaning. Omega 3 This is found in oily fish and is anti-inflammatory. A study in Japan found that eating at least two portions of oily fish a week helped to reduce hay fever symptoms. Omega 3 has many health benefits ranging from heart health, joint health, brain health and more. Vitamin D3 A vitamin D deficiency has been linked to the development of allergies and autoimmune diseases. Vitamin D also supports healthy gut bacteria and is a very underestimated vitamin which impacts our health in many ways. Vitamin D deficiency can affect our immune system, respiratory system (especially incidences of asthma) depression, heart disease, multiple sclerosis, diabetes and even cancer. Vitamin D helps lower our blood pressure and helps to keep us calm and less anxious. It has even been shown to help the body break down the stubborn fat cells. Other supplements You can also support the immune system with key support, such as selenium, Vitamin C, and beta glucan. Zinc also supports the immune system but has also been shown to help reduce inflammation and supports healing. What natural hay fever remedies are good for pregnancy? When it comes to managing hay fever during pregnancy, it's important to prioritize remedies that are safe for both the mother and baby. Here are some natural remedies that are commonly considered safe during pregnancy: Saline Nasal Rinse: Using a saline nasal rinse or a neti pot can help clear out allergens from your nasal passages without the need for medication. This is one of the safest options for relieving nasal congestion during pregnancy. Steam Inhalation: Inhaling steam from hot water can help soothe nasal congestion and irritation. You can add a few drops of eucalyptus oil (if approved by your healthcare provider) to the water for added relief. Local Honey: Consuming small amounts of local honey is thought to help build resistance to local pollen. While scientific evidence is limited, honey is considered safe during pregnancy (in moderate amounts) and may provide some relief from hay fever symptoms. Vitamin C: As a natural antihistamine, vitamin C can help reduce allergic reactions. Incorporating vitamin C-rich foods, such as oranges, kiwi, and strawberries, into your diet is a safe way to boost your immune system and potentially ease hay fever symptoms. Quercetin-Rich Foods: Foods like apples, onions, and broccoli contain quercetin, a natural antihistamine. Eating more of these foods may help reduce allergy symptoms without the need for medication. Probiotics: Strengthening your immune system with probiotics can help reduce allergic responses. Probiotics from yogurt, kefir, or supplements (after consulting your healthcare provider) may support your body’s ability to handle allergens more effectively. It's important to avoid using essential oils or herbal supplements without first consulting your healthcare provider, as some may not be safe during pregnancy. Always check with your doctor or midwife before starting any new treatments, even natural ones, to ensure they are safe for both you and your baby. All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.

What are Urinary Tract Infections (UTIs)? Urinary tract infections can be debilitating and at the height of the infection can even cause behaviour changes. Symptoms of UTI’s should always be brought to the attention of your GP, as they can lead to kidney infection if left untreated. Treatment often includes a course in antibiotics, however there is some evidence to suggest that recurring bladder infections could be linked to antibiotic use as, they disrupt the delicate natural flora surrounding the urethra and vagina which protects the area from bacteria. Stress lowers our immune system, but can increase whole body inflammation. Whilst hygiene is not necessary the cause of UTI’s, most infections are due to bacteria. Women are more prone to UTI’s, especially after sex due to the proximity of the vagina to the urethra, which becomes inflamed and vulnerable to infection. Organisms such as Escherichia Coli and Staphylococcus Saprophyticus are the most likely to cause infection, and, since urine is sterile, the bacteria is most likely to come from the area around the vagina, bowels or digestive tract. Women should urinate after intercourse to help flush any bacteria away from the urethra. Women who use contraceptives such as condoms, diaphragms and spermicides may be more prone to UTI’s, from either a possible allergic reaction to the products or inflammation caused by friction. What are symptoms of UTIs? Symptoms can include any of the following: Pain or burning when passing urine Blood in the urine Frequent urination Urgent urination but not passing much Traces of blood in the urine Foul smelling urine Lower abdominal pain Lower back pain Will UTI's go away on their own? A urinary tract infection (UTI) may not go away on its own, especially if it is a bacterial infection. In some mild cases, the body’s immune system may be able to clear the infection without treatment, but this is rare, and leaving a UTI untreated can lead to complications, including the infection spreading to the kidneys, which can be more serious. Most UTIs require antibiotics to clear the infection and prevent it from worsening. If you suspect you have a UTI, it’s important to consult with a healthcare provider for proper diagnosis and treatment. Symptoms such as burning during urination, frequent urge to urinate, and cloudy or strong-smelling urine should not be ignored, as early treatment can prevent complications. If a UTI is left untreated, it could lead to more severe infections, such as pyelonephritis (a kidney infection), which may require hospitalization. Therefore, it’s generally advised to seek medical treatment promptly for UTIs rather than waiting for them to go away on their own. Can UTI's cause bleeding? Yes, UTIs can cause bleeding, which is known as hematuria (blood in the urine). Blood in the urine can appear as pink, red, or cola-colored and is typically caused by the inflammation and irritation of the urinary tract lining due to the infection. Hematuria in UTIs usually occurs when the infection affects the bladder, a condition known as cystitis. While blood in the urine can be a common symptom of a UTI, it can also indicate other conditions, such as kidney stones, kidney infections, or more serious issues like bladder or kidney disease. Therefore, if you notice blood in your urine, it's important to consult with a healthcare provider for a proper diagnosis and treatment. Prompt treatment with antibiotics is generally needed to clear the UTI and prevent further complications, including persistent hematuria. What are preventative measures for UTI's? Preventative measures include? Drink at least 2 litres per day of water to help flush the urinary tract. Avoid refined carbohydrates and sugars as this can kill of your natural bacteria and lower immune system. Avoid alcohol as this too can upset the bacterial balance and lower the immune system. Women should urinate after intercourse to help flush any bacteria away from the urethra. When women use the toilet, they should wipe from front to back to keep bacteria away from the vagina. What is a naturopathic approach to UTI's? A naturopathic approach looks at our gut health and dysbiosis, or imbalance in the gut microbial community associated with the disease. Dysbiosis of the gut can be connected to a poor diet, stress, and certain medications such as antibiotics. The key to helping prevent recurrent infections is to boost the immune system. Alternatively, recurring UTIs can be caused by food allergies. In this case, you should identify the allergen and remove it from your diet. If you have a bacterial infection, it is important to ensure you are well hydrated. Drinking very little throughout the day can make the bacterial infection spread quicker as it is not being flushed away. However, not drinking enough is not a direct cause of UTI’s. What is candida? Candida is a yeast that naturally occurs in the found in the mouth, skin, intestines and in the vagina and is not problematic at normal levels. However, when Candida grows uncontrollably this leads to a fungal infection called Candidiasis which can be a type of UTI. You often see Candida and Small intestinal bacterial overgrowth (SIBO) mentioned together when discussing treatment options and these are not related, but the symptoms can be similar.Thrush is a form of candida, but we also see signs of candida with digestive issues, sinus infections, athletes’ foot, fungal acne, recurrent UTI’s, Thrush and fungal nails. Candida can become overgrown with poor diet, especially those high in sugar and refined carbohydrates. Medication such as antibiotics, contraceptive pills and steroids can also contribute to candida overgrowth. Candida overgrowth in the intestines can contribute to leaky gut and all the associated symptoms of this, such as a burning feeling of ulceration in your gut, painful indigestion from the loss of intestinal mucosa, and diarrhoea. Candida in abundance also produces toxins which can contribute to fatigue and a compromised immune system. The key to treatment is to address your diet and the abundance of yeast and once this is done, deal with the overall gut repair. What is the right diet for UTIs? The correct diet varies depending on the cause of the UTI, so this should be established first. If candida is found, there are specific candida diet recommendations (see our candida factsheet for more information). If poor gut and dysbiosis is the cause, your need to keep processed foods, sugars, and high carbohydrates out of the diet and increase healthy natural foods. It is important to eat a balanced, ideally alkaline diet, full of foods rich in vitamin C and zinc.Cranberry is often promoted as good for urine infections. However, most cranberry juice you buy in the supermarket is full of sugar and you would have to drink significant amounts to see any therapeutic benefits. It is the components of cranberry that aid UTI’s, such as D-Mannose and sulphuric acid, which helps prevent bacteria from sticking to the bladder walls. These components are far better taken as supplementation. What are some key supplements & herbs for UTI's Good flora Replacing friendly bowel flora is vital. This does not only necessary for the health of the digestive tract, but also promotes the friendly bacteria and natural flora in the vagina and surrounding areas which are the body’s natural defence against invading bacteria. D-Mannose D-mannose is one of the simple sugar molecules found in cranberries. Cranberries in particularly are often linked to the treatment of UTI’s and cystitis. Cranberry is high in vitamin C and phytonutrients, such as proanthocyanins, which helps boost the immune system and fight infection, but the real benefit of cranberries is from D-mannose. This molecule helps prevent urinary tract infections, particular E.Coli, by sticking to the bacteria before flushing it out of the urinary tract. D-mannose is found in cranberry, blueberries, and aloe vera, all of which are said to help with urinary tract infections. However, before you start drinking lots of cranberry juice, remember it is made up of sugar and water with very little actual cranberry juice. D-Mannose is best taken as a supplement. Uva Ursi Uva Ursi is well known for its healing properties but is particularly beneficial for urinary tract infections, particularly those caused by E-coli. Arbutin is an active component of Uva Ursi, and this is converted into hydroquinone, which kills bacteria in the urinary tract. Like Goldenseal (a microbiobial herb used to treat urinary infections, particularly bladder infections), Uva Ursi works better in an alkaline environment. Gotu Kola Gotu Kola has been found to help heal any damage to the urinary tract caused by repeated urinary tract infections and is particularly useful for women after childbirth. Garlic Adding garlic to your food helps suppress yeast infections and E.coli. All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.