Gutsy Solution

13/02/2026

😩 Menopause got bloat got you saying OH NO?
It’s not just aging - 70% of that misery is due to strobe chasing due to crashing oestrogen. Changed in your microbiome due to perimenopause or@menopause can lead to loss of diversity and stir up old or new gut issues.
Check out my latest blog post and free 5 day plan to help reduce bloating and support your gut in menopause.
Link in the bio

08/02/2026

Gut Health Lifestyle TipsYour gut doesn’t exist in isolation – everything you do affects it.

A healthy gut microbiome isn’t just about food. Stress, sleep, movement and medication all shape your internal ecosystem. Chronic stress and poor sleep can reduce beneficial microbes and promote inflammation . Regular exercise and a varied, fiber‑rich diet help maintain microbial diversity and keep your bowel movements regular . When you need antibiotics, talk to your doctor about recovering your microbiome with fermented foods and prebiotics. Stay hydrated, limit ultra‑processed foods, and experiment with fermented goodies to see what agrees with you. If you have IBS or other digestive conditions, work with a dietitian to tailor your fibre intake . Your gut communicates with your brain, immune system and hormones, influencing mood, stress tolerance and metabolism . In short, treat your gut like the vital organ it is – feed it, move it, rest it, and it will take care of you.

08/02/2026

Gut Health Lifestyle Tips
Your gut doesn’t exist in isolation – everything you do affects it.

A healthy gut microbiome isn’t just about food. Stress, sleep, movement and medication all shape your internal ecosystem. Chronic stress and poor sleep can reduce beneficial microbes and promote inflammation . Regular exercise and a varied, fiber‑rich diet help maintain microbial diversity and keep your bowel movements regular . When you need antibiotics, talk to your doctor about recovering your microbiome with fermented foods and prebiotics. Stay hydrated, limit ultra‑processed foods, and experiment with fermented goodies to see what agrees with you. If you have IBS or other digestive conditions, work with a dietitian to tailor your fibre intake . Your gut communicates with your brain, immune system and hormones, influencing mood, stress tolerance and metabolism . In short, treat your gut like the vital organ it is – feed it, move it, rest it, and it will take care of you.

07/02/2026

Synbiotics: Building a Dream Team
Prebiotics and probiotics aren’t rivals – they’re teammates.

Prebiotics feed your gut microbes and probiotics supply new recruits; together they’re called synbiotics . Imagine planting seeds (probiotics) and fertilizing them (prebiotics) – the result is a flourishing gut garden. Without prebiotics, probiotics can’t thrive . Instead of relying on supplements, focus on whole-food synergy: pair cultured yogurt with berries and oats, miso soup with tofu and veggies, or sauerkraut with beans and brown rice. This combination delivers both live microbes and the fibers they need. A varied diet loaded with different plants supplies plenty of prebiotics and encourages a diverse microbiome . Research into synbiotics is still evolving, but one thing is clear: the more diverse the plants you eat, the better your internal ecosystem. Don’t chase quick fixes – build habits that nurture your gut for the long haul.

06/02/2026

Probiotics: Recruit the Right Allies
Probiotics are live microbes that join your army – choose your recruits wisely.

Probiotics are live microorganisms – often Lactobacillus and Bifidobacterium species – that add to your existing supply of friendly microbes. They can be found in fermented foods like yogurt, kefir, sauerkraut, kimchi and kombucha. In theory, probiotics help maintain a balanced microbiome, produce beneficial substances and train your immune system. They may help after antibiotics, dysbiosis or recurrent infections. But there’s a catch: not all probiotics are created equal. Different strains do different things, supplements aren’t regulated by the FDA, and the evidence for many health claims is still limited. Probiotics appear safe for most healthy adults, but people with weakened immune systems should be cautious. Before popping pills, start with fermented foods and consult a healthcare professional to pick the right strain for your needs. Remember, no pill can replace a diverse, fibre‑rich diet – your real probiotics come from your plate.

05/02/2026

Prebiotics: Fuel for Your Gut Garden

Think of prebiotics as fertilizer for your gut garden.
Prebiotics are specialized plant fibres your body can’t digest. Instead, they travel to your colon and become food for your gut bacteria . As these microbes ferment the fibres, they produce short‑chain fatty acids that power your colon cells and reduce inflammation . Research links higher prebiotic intake to better calcium absorption, improved blood sugar control, a stronger immune system and a lower risk of colorectal cancer . Prebiotics may even help regulate appetite by producing hormones that curb cravings . You’ll find them in garlic, onions, bananas, Jerusalem artichokes, soybeans, asparagus and whole grains . Get adventurous with legumes, oats, berries, dandelion greens, chicory root and cocoa . If you have IBS or struggle with FODMAPs, start slowly – some high‑prebiotic foods can aggravate symptoms . But for most people, fibre‑rich food is the simplest way to fertilize the good guys and starve the bad.

05/02/2026

How I ended up doing a nutrition degree in my 50’s

04/02/2026

03/02/2026

There’s a universe inside you – let’s talk about the trillions of tiny organisms keeping you alive

Your gut isn’t just a tube – it’s home to 100 trillion microorganisms. Most of them are good guys, digesting food, making vitamins, and crowding out pathogens. Together they form your gut microbiome, a microscopic ecosystem that supports everything from nutrient absorption to heart health . When this balance tilts in favor of the bad guys, it can set the stage for Crohn’s disease, ulcerative colitis or irritable bowel syndrome . A balanced microbiome isn’t a luxury; it’s your body’s frontline defence. Let’s explore how to feed these friendly microbes and keep them thriving.

03/02/2026

Why should you add Prebiotics & Probiotics to your meals .... is it really worth it?

This series explains what the gut microbiome is, why prebiotics and probiotics matter, and how to use them to support your digestion and overall health.

Small but mighty. That’s the best way to describe prebiotics and probiotics. These gut health heroes work together to support digestion, boost immunity, and keep your microbiome balanced.

Prebiotics are the fibre-rich fuel for your good bacteria, while probiotics are the live cultures that help your gut thrive.

The best part? They’re easy to include in your daily routine with foods like yoghurt, kefir, bananas, and garlic.

Swipe over for a quick breakdown of how they work and why your gut will thank you!

31/01/2026

Interesting new study on magnesium and sleep. I use magnesium threonate or glycinate to help with restless legs at night and to improve my sleep 😴. It used to be awful but it has got a lot better over the last year. I also take progesterone at bedtime and I think this combination really helps support my sleep helps.
Are you using it? How do you find it helps you ?

29/01/2026

almond croissant baked oats 1 cup 80 g oats
40 g 1/3 cup ground almonds (almond flour)
1 tsp almond extract and vanilla extract
1/2 cup 120ml almond milk (or milk of choice)
1 tbsp maple syrup (I used sugar free) or to taste
1 tsp baking powder
2 tbsp high protein cottage cheese or thick Greek yoghurt adds creaminess and helps bind
2 eggs and a pinch salt