Optimal Health Nutrition

07/03/2026

Salmon is a healthy food, but you cannot find anymore good quality salmon because of very, very poor farming practices

05/03/2026

One of my proudest achievements is writing ‘Lyme in the Limelight’, one of the first people to start investigating Lyme as an autoimmune disease

03/03/2026

Here are some ideas about how to fit more fiber and protein in meals.

These are suggestions of meals I’ve recently cooked and eaten.

I aim for about 100/120 grams of protein and 30/35 grams of fiber per day.

I also aim to get that from whole foods. Here is how I manage that, some of these tips might be useful for you:

- I batch cook. It takes a good chunk of my time, but my and my family’s health is a priority and I’m a firm believer health starts with what you stick at the end of your fork

- I plan most of our meals for the week, makes shopping and cooking easier

- I use a lot of pre-cooked/canned (always organic, so those are BPA free) chickpeas and beans to add to salads and dishes for extra fiber and protein

- I use frozen veggies / berries sometimes - such as peas and okra and organic raspberries

- when I cook meat it is mostly white meat or ‘bulk up’ red meat mince such as lamb or beef with blended chickpeas and veggies for extra fiber

- I always have tinned mackrell and wild salmon for easy protein and healthy fats to dishes

- I try and add something fermented to every meal for gut health - sauerkraut , apple cider vinegar, feta etc.

- I try and always incorporate cruciferous veggies such as broccoli or cabbage - high in fiber but also sulphoraphane - important for oestrogen metabolism and DNA repair!

- I’ll sometimes much on a carrot or a celery stick whilst preparing my meal - for extra fiber and also eating non starchy veg first tends to lower blood sugar response to meals

- I usually don’t have the time to chop ( onions, ginger and garlic plus some veggies) so I just wash and blend instead - Nutri bullet to the rescue!

- I delegate the washing up wherever I can…

01/03/2026

26/02/2026

Like many of you I struggle to find a work/life balance. These are the ways I practice self - care.

What are your favourite ways to do that?

24/02/2026

Rating interventions. Implementing some of these can have a more significant impact on your symptoms than HRT, because most of the issues such as anxiety, dizziness, irritability, insomnia etc usually stem from - fluctuating blood sugar levels, low progesterone and fluctuating oestrogen and too much stress…

👉Eating more protein, if you can ideally get 30 grams with breakfast before 10 am - 10

👉 Cold plunges - 2

👉weight bearing exercise - 10

👉coffee after breakfast -10

👉giving up alcohol- 10

👉 low carb diet - 2

👉 liver support - 10

👉 bile support - 10

👉intermittent fasting - 4

👉stress management - 10

👉 eating more fiber - 10 , ideally aim for 30 grams per day

👉 exercising fasted - 4

👉taking magnesium - 10 ( best options are at least 200 mg elemental magnesium either magnesium glycinate or citrate). Best to take at night

19/02/2026

An easy to add more protein to dishes is to mix:

- 2 medium eggs
- 3 tbs unsweetened yogurt - I usually use coconut such as or organic sheep’s yogurt

Works with soups, most sauces and as a toppings to meat and veggie pies

17/02/2026

‘Biohacking’ without the basics will get you nowhere. If anything it can compromise your health and bank balance leaving you ever so confused.

I see often, now more than ever, clients who have fallen victims of the latest health and wellness trends.

I’m finding this in clinic - clients chase after what is trendy on Insta without making simple, but foundational changes towards their health - like eating a whole food balanced meals, moving, aiming for a good night sleep and quality social connections.

I think peptides, talking about the 157 kind that everybody and their dog seems to be taken may have their merits , but they are not studied ( for SAFETY) in large trials.

In fact, there are only 3 human trials , one with 2 healthy adults ( very, very small) and two others with 12 & 16 adults - all over very short period of time.

With my cancer training in mind I have great concerns that as upregulates growth hormone ( IGF-1) this can potentially lead to cancer cells overgrowth ( and most people will have some levels of cancer cells in them).

Also sources of these peptides and actual regulations are not clear, you could be injecting yourself with anything - with major concerns about:

- contamination
- Sterility
- Safety/long term effects

Most of them come from China , which has very poor supplements safety regulations.

12/02/2026

🗑️Protein powders - hailed as a health food, but in truth they are ultra processed, often contain dangerous levels of lead ( even h**p and pea ones) and additives such carrageenan, which is linked to increased breast cancer risk. Whey protein, the primary ingredient in most, can steeply increase insulin levels.

If you can find pea or h**p powder without additives that has been ‼️third party tested ‼️for heavy metals you can use in moderation. I haven’t come across one. You are better spending your money on good quality protein like eggs or organic chicken!

Protein bars are the same, ultra processed rubbish dressed up as a health food.

🗑️Huel meal replacement shakes - as above, what a waste of money, research has found it contains dangerous levels of lead. Their Black Edition powder contains ‼️6.3 micrograms of lead PER SERVING- over 1,290% over daily limit‼️. AND YOU ARE PAYING FOR THAT!?

🗑️Green powders such as Athletic Greens (AG1) - again if the marketing sounds too good to be true it probably is. As above one serving contains 2.1 mcg LEAD‼️ don’t be fooled by their claims for third party testing - they allow up to 9.13 mcg of arsenic and 3.72 levels of cadmium ( same bad stuff in ci******es). Also consider their product is not certified organic the claim ‘ it is free of herbicides and pesticides’ - yeah right!!!?

🗑️Avocado oil - per se the product is not unhealthy but is very, very often contaminated with phthalates. These are serious endocrine ( hormone) disruptors leading to serious hormonal, reproductive, developmental and metabolic changes.

🗑️Amazon supplements - especially gummies from unknown brands ( creatine ones have been found to contain no creatine at all!). Recent study found that 80-89% tested supplements failed to meet label claims and 20% contained no active ingredient at all. So, please tell me, if there is not active ingredient, what else is there that should not be and is potentially harming your health. I personally think a lot of Insta sold supplements are very similar

10/02/2026

Thyroids conditions such as are on the rise. Here are five main reasons that could be driving those.

What I forgot to mention in the video is that any growthnn no is called ‘nodule’ and they are then classified as cysts etc. In more rare occasions these can lead to , which is on the rise

05/02/2026

I rarely recommend protein powders. In addition to being an ultra-processed food disguised as a ‘health hack’ everyone should consider these points. Thank you

04/02/2026

is what is important for gut health, not expensive probiotics without testing or professional advice.

First of all you need to aim for 30 grams of daily, ideally from variety of colourful fruit and veg as well as fermented foods, resistant starch (cooled down and re-heated rice and potatoes) and poly phenols ( berries , pomegranate , etc).

A very under rated form of fiver is from lemon peel, which is particularly good for gut health - buy organic lemons and use them with the peel in salads, stews or check out my lemon immune booster recipe