traceethenaturopath

19/12/2025

Part 2 - Healing and recovery, the first step 👏

I’m doing one of the most important parts of nervous system healing + physical injury recovery… I’m taking action (with the advice of the experts!) - at the physio.

Because, contrary to what I’ve been doing for the last 6-8 weeks or so🤪 an important part of healing is

👊not guessing

👊not pushing harder

👊not hoping it magically fixes itself

…but actually bringing in the right people who can help create clarity, structure and support.

It’s frustrating, but my hamstring tendinopathy hasn’t improved since the marathon, and instead of feeling like I should “just cope”, I’m choosing action!

One of the fastest ways to soothe the nervous system is to reduce uncertainty — and having a clear plan does exactly that.

Recovery isn’t passive.

And it doesn’t have to be done alone.

So here I am, getting started with a plan…

LETS GOOOOO!!!

18/12/2025

I’m starting now.
Not January. Not “when things calm down.” Now.

This year has been big.
Work deadlines. Pressure.
Marathon training. Travel. Injury.

I feel overloaded.

And I see this all the time in clinic: people trying to push through exhaustion, food changes, disrupted sleep, pain or inflammation... telling themselves they just need more discipline.

But burnout isn’t a character flaw - It’s a physiological response to sustained demand.

So instead of waiting for a “perfect” reset point, I’m choosing to start recovery when my body is ready, which for me is now

Christmas doesn’t have to be something to survive before “getting back on track.”
For many of us, it can actually be a window: less pressure, fewer deadlines, slower mornings, more space to let the nervous system come down a notch.

Over the next few weeks I’ll be sharing what a burnout recovery looks like in real life (not a retreat, not a detox, not a glow-up lol) just small, deliberate shifts to support healing.

If you’re feeling tired in your bones, constantly “on,” or unsure why things that used to feel easy suddenly don’t — you’re not alone.

You don’t have to wait for January.

You can start where you are now - try taking your foot off the accelerator and if that’s not possible- or watch me try my best!

02/12/2025

☀️WELCOME TO SUMMER ☀️

Sick of Chia pudding?

How about overnight oats?

Ready to try something new… that is make-ahead, high protein, tasty and will give you a bit of a break from having eggs?!?

Well that’s what I was looking for when I decided to give this a try!

The inspo for this is definitely my social media algorithm 😂😂. I’ve seen lots of different variations and when I decided to make this a couple weeks ago, I just winged it based on what I had on hand

I’ve now made it a couple of times and it’s pretty good! so I thought I’d share it here so you can give it a go to.

RECIPE (2 serves)

One large mango (or 2 small)
300g of yoghurt (high protein is ideal)
10g of gelatin, prepared as per packet instructions
Zest of lime or lemon (optional)

And the instructions… Simply blend everything together, pour into whatever container you want to eat it from and leave in the fridge overnight.

For texture, extra fibre, extra nutrients, I added a variety of seeds/nuts to the top, this isn’t necessary but I do recommend!

I think this could be made with other fruit, when stone fruit season is in full swing I’m going to give a peach version a try!

24/11/2025

Simple chicken and leek bake.

I saw a video of a recipe with these caramelised leeks on the bottom of a frittata and I couldn’t stop thinking about it so decided to try and recreate it for my lunch this week.

I think it went okay🤤🤤🤤

There’s lots of substitutions you could make for this if you wanted to give it a go with your own flair, it’s a pretty versatile recipe

I started by pan frying two leeks that I cut into 2 cm rounds, probably around 4 to 5 minutes on either side pn heat with a little oil in the pan and some salt.

Meanwhile I sautéed 1 finely diced red onion and about 10 to 12 mushrooms, also finely diced, in a little oil before adding around 500 g of diced chicken breast.

once the leeks were nicely caramelised on both sides I arranged them in the bottom of a baking dish.

I then whisked six eggs together, adding the mushroom/chicken/onion mix and also a big handful of chopped parsley.

I poured this over the leeks, topped it with some Parmesan cheese and a big crack of black pepper before putting it in the oven onto 200 for around 25 minutes.

You know it’s done when the top is firm rather than jiggly.

This recipe will make around six servings, a bit under 300 cal but more than 30 g of protein per serve.

This will be lunch a few times this week, served with some salad

You could definitely sub the chicken for a different meat or with tofu

You could switch the leeks out for other types of onion.

You could omit the Parmesan cheese and add something like breadcrumbs with salt

23/11/2025

Hey! Did I tell you I ran the

12/11/2025

It’s been nine days since the marathon and I have been having a fabulous time soaking in all that New York has to offer - meaning that have been covering around 15 to 20,000 steps every day…..

I think this has helped in my muscle recovery as I had the urge here on my last day in NYC to take a little trot around Central Park

There are all sorts of ideas about when you can run again after a marathon - the first thing is whether your body feels ok to run, then the next is whether you want to lol.

And then it’s a good idea to not go too hard or for too long.

I did neither 😂😂😂 slooowwww 4km and I felt good. Legs were a bit tight and creaky but it felt good to be out trotting again

10/11/2025

Sharing my most favourite signs from the marathon🥰

Number 1 is my favourite! Little me would be proud, I know mid 20’s me wouldn’t believe it 😂

The last one was with about 1km to go 🥰 that guy and his friend were so full of encouragement right when I needed it

Watch out - I’m coming for you (well the sidelines!) with my tissues, signs and megaphone!

05/11/2025

05/11/2025

🏃‍♀️💨 NEW YORK MARATHON

Part three - the actual run.

Wowee! This experience was incredible, it’s actually quite difficult to describe and I’m not sure this reel will even do it justice!

They were 59,000 runners and apparently over 2 million spectators across the course that stretch from Staten Island, Brooklyn, Queens, the Bronx and then into Manhattan - the five boroughs of New York.

In terms of run strategy, that went out the window 😂

It was planned to have a structured nine minutes running one minute walking; but instead we ran for most of the first half (just very quick stop for a drink of water/taking a gel)

It was just before the halfway where I insisted that I would be falling back behind our crew. Being unwell I didn’t want to run out of energy and I didn’t want to hold anyone else back.

And I felt completely ok to be running on my own - the crowd was incredible, deafening at times!

With my name on my shirt , and my bib, I felt like I had a cheer squad of 2 million people.

So I kept my eyes up, I drew energy from the crowd and spent the whole time around the course thinking this was all a dream!!!

The reality kicked in the last 10km or so… I walked any of the hilly bits and where I could

And the result?!?

I set out and achieved everything I had said back 20 weeks ago. I had 2 main goals in mind ::

✅arrive to the start line in one piece (thanks to physio, chiro, massage, lymphatics drainage, sauna, long hot baths with epsom salts, stretching, doing physio exercises etc etc)

✅ finish with a smile on my face - and I sure did tick that off! I was laughing, smiling and so happy all the way around

If you’re ever in the position to consider running the - do it!!!

And thank you for following along on this journey 🥰

04/11/2025

🏃‍♀️💨 NEW YORK MARATHON DAY

Part two…

in an incredibly lucky turn of events, we had a change of plan on route to start the marathon.

We were all set to wait it out over in Staten Island and start the marathon at lunchtime-ish.

But a friend of a friend was able to arrange for us to be escorted to the start line and take off shortly after the elites

whilst this twist was not planned for, it meant that we were actually going to start closer to the time that we had been training.

we were incredibly lucky, and I am just so grateful to have had this unique opportunity, I truly believe that it was a big factor in how the run played out for me considering some of the challenges I had.

Part three - the actual run!!! Coming soon😂