Trish Tucker May Nutrition

13/04/2026

Starting the week with something quick, balanced and really supportive for hormones and energy.

This is ideal if you want something that keeps you full, focused and avoids that mid-afternoon crash.

🥗 Turkey, Quinoa & Roasted Veg Bowl

Ingredients
- Turkey mince or cooked turkey
- Quinoa
- Courgette
- Red pepper
- Red onion
- Olive oil
- Mixed herbs
- Rocket or spinach
- Lemon juice
- Pumpkin seeds

💙How to make it
Roast courgette, red pepper and onion with olive oil and herbs until soft.

Cook quinoa according to packet instructions.

Pan cook the turkey with a little olive oil and seasoning.

Layer everything into a bowl with fresh greens, then finish with lemon juice and pumpkin seeds.

💙Why this works
This meal is all about blood sugar balance, which is key for hormone health.

Turkey provides protein to keep you full and support muscle and metabolism.

Quinoa gives slow-release energy to avoid dips.

Fibre from vegetables supports gut health and hormone detox pathways.

It’s the kind of meal that helps you feel steady, energised and clear headed as you move through your day.

Simple, but very effective.

11/04/2026

This message landed in my inbox recently…

“My mum is keeping it up and doing really well and feeling pretty good. So grateful to you for the work that you have done with her ✨🙏”

And honestly, this is why I do what I do.

Because when things start to click, when the body begins to feel better, it doesn’t just impact one person… it ripples out into
families, into daily life, into how someone feels in themselves again.

It’s never just about food.

It’s about energy.
Confidence.
Feeling comfortable in your body again.

This is also why I’m so excited about what I’ve been working on behind the scenes.

Something that brings everything together in a much more supported, structured way for women navigating this stage of life.

If you’d like to follow along and be the first to hear more, comment READY below - I’d love to share it with you.

07/04/2026

If you’ve hit your 40s and feel like what used to work… just doesn’t anymore, you’re not imagining it.

💙The food that once helped with weight now doesn’t shift anything.
💙Your digestion feels more sensitive.
💙Sleep is lighter.
💙Stress hits harder.

And it can feel frustrating when you’re doing all the “right” things.

But here’s what’s often missing from the conversation…

It’s not just about food.

Your gut, hormones, blood sugar and nervous system are all connected.

If one is out, the others will feel it.

Which is why focusing on just one piece (like diet alone) can leave you feeling stuck.

When we start supporting the body as a whole, everything begins to make more sense.

And more importantly… things start to shift. I'm working on something that helps to bring all of that together...more details soon!

31/03/2026

Ever walk into a room and forget why you went in there…

Then remember 3 hours later?

Or feel completely on top of things one day…
and the next day everything feels overwhelming?

This is something so many women over 40 are noticing more.

It’s not random.
And it’s not you “losing it”.

For a lot of women, this is where ADHD-type traits start to become more obvious.

Not because they’ve suddenly appeared, but because your brain is no longer being supported in the same way hormonally.

I’m curious… what’s your “this is happening more lately” moment?

28/03/2026

If you’re looking for something simple to support your hormones, this is a lovely one to try.

Balanced meals don’t need to be complicated. In fact, some of the most effective meals for hormone health are the ones that combine good quality protein, healthy fats and fibre.

🥗 Warm Salmon, Avocado and Lentil Bowl

Ingredients
- Cooked lentils
- Fresh salmon fillet
- Avocado
- Spinach or rocket
- Olive oil
- Lemon juice
- Pumpkin seeds
- Sea salt and black pepper

How to make it

-Cook the salmon simply with a little olive oil, salt and pepper.
- Warm the lentils gently and place into a bowl with your greens.
- Flake the salmon on top and add sliced avocado.
- Finish with pumpkin seeds, a drizzle of olive oil and fresh lemon juice.

Why this supports your hormones

-Salmon is rich in omega 3 fats, which help reduce inflammation and support hormone balance.

- Lentils provide fibre, which is key for gut health and oestrogen regulation.

- Healthy fats from avocado help keep blood sugar stable, which is essential for energy, mood and hormone health.

This is the kind of meal that keeps you feeling steady, nourished and satisfied without overthinking it.

Sometimes consistency with simple meals like this is where the real change happens.

26/03/2026

One of the biggest misconceptions I see when it comes to ADHD in women over 40 is this:

“I would have known by now.”

But that’s often not the case.

Many women have spent decades coping extremely well.

- You built routines.
- You became organised (sometimes overly so).
- You pushed yourself to stay on top of everything.
- You became the one others rely on.

From the outside, it looked like you had it all together.

But underneath, it may have felt like:

- Constant mental juggling
- Overthinking everything
- Feeling easily overwhelmed
- Needing everything to be “just right” to cope

Then your 40s arrive… and something shifts.

The same strategies don’t seem to work anymore.

Tasks feel heavier.
Focus becomes harder.
You feel more scattered or emotionally reactive.

This is where many women start questioning themselves.

But it’s not a personal failing.

Hormonal changes, particularly around oestrogen and dopamine, can reduce your brain’s ability to regulate focus, motivation and emotional responses in the same way it used to.

So what you’re noticing now may not be “new”…

It may simply be something that is no longer being held together by old coping strategies.

Understanding this can be incredibly freeing.

Because it shifts the question from:
“What’s wrong with me?”

To:
“What support does my brain and body need now?”

And that’s where the right kind of support can make all the difference.

22/03/2026

Ladies, if you’ve started noticing ADHD symptoms in your 40s..... found yourself wondering…

💛Do I actually have ADHD?
💛Why is this showing up now?
💛Do I need to do anything about it?

You are not alone.

This is something I’m seeing more and more, and it can feel confusing when these traits seem to appear or intensify out of nowhere.

I think it’s really important we talk about it rather than ignore it, which is exactly why I’ve written today’s blog.

If this resonates with you, I’d love to know… what traits are you noticing, and how are they affecting your daily life?

You’re very welcome to comment below or message me privately 💛

Many women begin to notice ADHD symptoms in perimenopause, including changes in focus, memory and emotional regulation. Common experiences include: For some, these symptoms raise an important and often confusing question: “Do I have ADHD, or is this related to menopause?” Understanding why these...

19/03/2026

One of the most powerful things you can do for your gut is also one of the simplest.

Support it with the right foods.

Bone broth is something I come back to time and time again with clients, especially when digestion feels off, bloating is present or the body needs gentle nourishment.

Here’s why it works so well.

When simmered, bones release nutrients like collagen, gelatin and amino acids. These help support the gut lining, which is important for reducing irritation and improving digestion.

Adding ingredients like turmeric and ginger takes it a step further.

Turmeric is known for its anti inflammatory properties, helping to calm the gut and reduce internal inflammation.

Ginger supports digestion and can ease bloating and nausea.

Together, this creates a simple but powerful base for gut healing.

🥣 Turmeric Chicken Bone Broth

Ingredients
- Brown onion
- Carrot
- Celery
- Fresh turmeric
- Fresh ginger (optional)
- Bay leaf
- Black peppercorns
- Chicken wings
- Filtered water
- Sea salt

Simmer everything gently for a couple of hours to allow the nutrients to be released into the broth.

This is the kind of nourishment that works quietly in the background.

Sometimes it is these small, consistent habits that make the biggest difference to how your gut feels.

17/03/2026

If you are struggling with any of the following, this may be worth exploring.

👉Difficulty switching off at night
👉Poor or disrupted sleep
👉Constant stress or anxiety
👉Emotional overwhelm
👉Grief or trauma that still feels present
👉Difficulty focusing or ADHD type symptoms
👉Digestive issues that flare when life feels stressful

These challenges often share something in common.

The nervous system is stuck in survival mode.

When this happens, the body struggles to rest, digest and recover properly.

That is why I am so excited to introduce Cognitive Pattern Reprogramming, created by the team at Mindshift Mentors.

This approach combines psychotherapy, neuro linguistic programming and clinical hypnotherapy to help retrain the subconscious patterns that drive stress responses.

Many people notice improvements in sleep, emotional regulation and mental clarity within a relatively short period of time.

To celebrate this new collaboration, we are offering 40% off sessions, bundles and subscriptions.

Simply use the code RESET40 when booking.

Explore here:
https://mindshiftmentors.com

Your nervous system deserves support too.

16/03/2026

One of the biggest things I see with women struggling with gut health is this.

They are doing everything right.

They are eating well, taking supplements and trying to manage stress.

Yet the symptoms keep returning.

☹Bloating.
☹Poor sleep.
☹Anxiety.
☹Food sensitivities.
☹Digestive discomfort.

Often the missing piece is the nervous system.

When the body is stuck in stress mode, digestion cannot fully relax and function properly. The gut and the mind are deeply connected.

This is why I am so excited about the new collaboration I’ve launched with Mindshift Mentors.

Through Cognitive Pattern Reprogramming, the subconscious patterns that drive stress and overwhelm can begin to shift, helping the body move out of survival mode.

Many people notice improvements in sleep, emotional regulation and mental clarity surprisingly quickly because the work targets the automatic patterns running in the background.

To celebrate the launch, we are offering 40% off all sessions, bundles and subscriptions.

Use the code RESET40 at checkout.

Explore here:
https://mindshiftmentors.com

Better sleep and a calmer nervous system may be closer than you think.

12/03/2026

Your gut can't heal if your nervous system feels unsafe. This is something I see constantly with the women I work with.

This past year has pushed my nervous system more than any other.
Moving countries while grieving the loss of my twin brother made me realise something powerful about the gut–brain connection.

Doing everything right for your gut… but still bloated, anxious or exhausted?

The missing piece might not be your diet. It could be your nervous system.

Like many women I work with, for years my nervous system has rarely felt fully rested. I pride myself with my work ethic and that can come at a cost when under strain. Trying to keep all things going at home, work and caring for mum has been really hard.
As you know, when the nervous system is under pressure, digestion feels it too.

The gut and the mind are deeply connected. When the body feels safe and calm, digestion works more smoothly. When the nervous system is on high alert, symptoms often appear. Bloating, poor sleep, anxiety, food sensitivities and fatigue can all be influenced by this connection.

Over the past months I have been exploring something that surprised me with how powerful it can be.

Please let me introduce you to Cognitive Pattern Reprogramming.

I have personally experienced amazing benefits and it made me realise how important it is to support both the mind and the gut together.

That is why I have decided to collaborate with the team at Mindshift Mentors.

Cognitive Pattern Reprogramming combines strategic psychotherapy, neuro-linguistic programming and clinical hypnotherapy to help retrain the automatic mental patterns that drive stress, anxiety and overwhelm.

Interested to know more?
Comment 🤔 below. ❤️