MetaWell

29/04/2026

Two more days to take advantage of my birthday offer: get £60 off when you book a Wellness Check or 12-week nutrition programme with me. 🥰

Please send me a message here or via website.

Links in comments 👇🏼

25/04/2026

🤿 After 2 weeks of sun and snorkeling in Bonaire, I'm back to work with renewed energy, vitamin D topped up and well and truly relaxed, happy and grateful for the opportunity to visit this beautiful island with wonderful reefs, sea/wild life.

☀️ I loved learning about the island and, as a "health warrior", was particularly pleasantly surprised to learn about some of the initiatives that the island and the resort have taken:

🚫 Bonaire is one of the few countries that have banned sunscreens containing oxybenzone and octinoxate in order to protect its coral reefs and wildlife. Tropic Skincare 'Great Barrier' sun lotion that is certified reef-safe and water-resistant cane handy. My Tropic ambassador link in comments 👇🏼 if you want to try any Tropic products.

💧Tap water is safe to drink in Bonaire and tastes lovely after chilling. The island has a desalination facility to turn seawater into tap water. They use chemical-free reverse osmosis technology (no chlorine is used in the process, nor is fluoride added to the water).

🏊‍♀️ The resort we stayed at doesn't use any chlorine in their pools. Instead they use magnesium chloride which is gentler on the skin, reduces irritation, and can be absorbed via skin to support relaxation, muscle recovery and detoxification. At home I tend to buy magnesium chloride flakes to add to the bath whenever I want to have a relaxing bath so you might understand how happy I was to learn that the hotel uses the same thing in their pools.

🐢 We were lucky to see incredibly beautiful wildlife: various colourful fishes, sea turtles, octopus, baby squid, beautifully shaped corals, gorgeous birds such as pink flamingos, green-yellow parrots and even a fleeting sight of a tiny hummingbird, and lizards, incl. iguanas...

✈️ We booked this holiday via independent travel expert Jessica Aspin Travel. I wanted to find a destination with coral reefs for snorkeling that matches our amazing snorkeling holidays in the Maldives so Jess suggested Bonaire. And I was not disappointed! Check out her page if you are looking a holiday, she can help.

💻 Back to my desk and in full swing from Monday. Enjoy your weekend!

16/04/2026

My body often tells me when it needs a good shake-up.

Most often first thing in the morning after lying in bed overnight has made my body a bit stiff.

Or when sitting too long.

I love that my body communicates with me, guiding me to follow its cues.

So first thing in the morning, usually while brushing my teeth, I do this little hoppy dance.

Heel drops, shimmy and shake.

I'm giving every cell and all the fluids in my body a strong sign to wake up.

It's great for the circulation, lymphatic system and the flow of other fluids.

This also supports bowel motility and helps you have easier poos. 💩

The heel drops support bone density as the impact of your heels landing on the floor sends a signal to your bone building cells, osteoblasts, to form new bone tissue.

And the shaking and shimmying has a lovely effect on the nervous system that releases tension and trauma, calms a dysregulated nervous system and reduces cortisol.

I find it a wonderful way to start the day.

If there's an opportunity to gaze the sunrise while doing it, even better!

This resets your body clocks supporting circadian alignment and improving energy, mood and sleep.

Is this part of your morning/daily routine?

Let me know in comments. 👇🏼

13/04/2026

Weighted vest use may improve bone density while vibration plates may improve body composition.

Study: 31 post-meno women with osteoporosis or osteopenia
Groups: control (exercise only); whole body vibration + exercise (WHB); weighted vest + exercise(WV)
Intervention: Identical exercise regimen for all groups - 10 min warm-up followed by 5 exercises (knee bends, tiptoe standing, wide-stance knee bends, right leg forward step with knee flexion, and right leg forward step with bilateral knee flexion). 8x sets of 30 s work with 30 s rest between sets; total of 40 min per session, 3x week.
Duration: 8 weeks.

"Conclusions: WV exercise improved bone density, leg lean mass, and physical performance in older women. WBV exercise increased total lean mass and skeletal muscle index while reducing fat mass. WV exercise provides an additive effect beyond exercise alone or WBV."

Do you use a weighted vest or a vibration plate?

I'm a weighted vest fan myself and have improved my bone density significantly over the past year.

Study reference - PMID: 41752870
Image credits:
1st image - Osteogains on Instagram
2nd image - from the study paper

04/04/2026

How's your balance?

Can you stand on one leg for more than 10 seconds?

Poor balance is associated with a higher risk of falls and adverse health outcomes, including all-cause mortality according to a study with 1702 individuals aged 51-75 years.

Practicing your balance is easy, just incorporate it to your daily routine, stand on one leg while waiting for the kettle to boil, brushing teeth or watching telly.

Start by just lifting the other foot of the ground, then progresses to lifting it higher and moving it to different directions.

Always repeat for the other side.

You'll notice that one side is usually your better side, so practice more on the weaker side if needed.

Or join a yoga class, regular yoga practice is great for improving balance through various asanas that challenge your balance and strengthen the various muscles.

Study reference: PMID: 35728834

03/04/2026

My Easter chocolate inspiration for you has now landed in your Inbox.

Did you see it?

All my recipes are much much lower in sugar and higher in cacao (and beneficial polyphenols and other plant compounds) than shop-bought ones.

Did you know that some Cadbury's Easter eggs have 59 grams sugar in 100g - meaning you are mostly eating sugar!

If you haven't received my newsletter you can read it and find the recipe links here:

https://preview.mailerlite.io/preview/772051/emails/183722434405336651

03/04/2026

Happy Easter!

Enjoy sun, nature and Easter eggs this weekend.

🥚🐰🐣🐥🐣🐰🥚

02/04/2026

💚PUT A SPRING IN YOUR STEP THIS SPRING BY FOCUSING ON YOUR HEALTH 💛

Are you looking for a qualified person to help you manage your health conditions or support you in your quest in prevention of any conditions that run in your family?

I am a MSc degree qualified BANT Registered Nutrition and Lifestyle Medicine Practitioner and would love to help.

Check out my services on my website www.metawell.co.uk and feel free to book a free chat to discuss your health and how I can help.

LET'S CHAT! 🥰

22/03/2026

My birthday gift for you 💰 💷💷💷 💰👇🏼

Get £60 off when you book with me!!

Here's your chance to start being kinder to yourself and feeling good about yourself at whatever stage of life you are at.

And to make yourself even happier and healthier.

Get £60 off when you book either:

a 12-week Personalised Nutrition Programme, or
a Wellness Check

Book a free discovery call to discuss more about your health and how I can help you take control of your health and feel that you have a choice.

Offer ends at the end of April.

YOU too can feel that you have a choice when it comes to health!

Now it's time to make the choice about feeling great and ageing well!

Comment 'SIXTY' and I'll message you. 👇🏼

21/03/2026

I've been helping run a brilliant new course at Stepping Stones Recovery College, Nourishing My Future: Everyday Nutrition And Simple Slow Cookery Skills, for young adults.

We had our third session this week and it was good fun!

There was a lot of peeling and chopping as they prepared their own colourful 'dumb bags' with the fresh veg that they will be using for a slow cooker chickpea and veg stew at home.

We covered the link between gut and mood, pre- and probiotics, and the importance of fats and protein for the brain and mood.

We also talked about why it's important to eat the rainbow and start your day with a balanced breakfast, and the students went away with a few simple goals on how to improve their overall diet, as well as with some healthy breakfast ideas.

One student who had a 1:1 session with me last week to look at her diet diary, was telling how she's already making great changes in her meals and having more energy and better moods for it. That's only after one week! 👏🏼🙌🏼

And as usual, we ate a delicious lunch together that Bernadette Fisher had prepared.

I was completely taken by a suprise as, all of a sudden, they all started signing happy birthday and brought out a birthday cake (GF, made by Laura Sibley) and a beautiful bunch of flowers for me. Thank you! 🥰

16/03/2026

This is really interesting.

There are so many reasons to drink more water.

It's not only critical for your skin, gut health, brain function etc. but also for muscle strength and physical activity as we age, shown in this recent paper.

Are you keeping your cells and tissues hydrated throughout the day, particularly first thing in the morning?

I'm partial to some green and ginger tea, as well as filtered water with some added electrolytes.

What do you drink to support optimal cellular hydration?

Lately we hear a lot about the importance of maintaining muscle mass as we age. The typical advice focuses on eating enough protein and engaging in strength training. Those are essential pieces of the puzzle. However, emerging research suggests another factor may also matter: cellular hydration.

A recent study found that better cellular hydration and electrolyte balance were associated with greater muscle strength and improved physical function in older adults.

Healthy aging may therefore depend not only on building muscle, but also on how well our cells maintain fluid and mineral balance. This is one reason why hydration throughout the day matters. After a night of sleep, when the body has gone many hours without fluid intake and has been relatively inactive, rehydrating in the morning may help support cellular function before becoming more physically active.