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Inspirenutrition

Founder of Inspire nutrition. Functional nutrition, autoimmune remission | gut health | hormones. 1:1 coaching & corporate wellness talks.

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12/11/2025

autoimmunity through the winter, REALLY can feel like wading through mud energy dips, inflammation flares, symptoms can heighten, and motivation can fade. 😵‍💫

But really and truly, your body isn’t broken; it’s responding to environment and it’s SOO key to stay tuned to thise needs over winter comforts. It’s a fantastic way to challenge yourself with the uncomfortable! 🫶

Here’s what to focus on this season:

1️⃣ Light first: it regulates serotonin, thyroid & immune rhythm.
2️⃣ Protein + FIBRE and fats each meal: stop the blood-sugar rollercoaster behind cortisol spikes.
3️⃣ Consistent sleep: aim for 10 pm lights-out – melatonin is your strongest antioxidant and anti-ageing ally.
4️⃣ Warmth > restriction: soups, broths and movement over cold salads and fasting.
5️⃣ Nervous-system calm: stress is the silent flare trigger.

💬 Which of these feels hardest right now? Comment below 👇 or save this as your winter checklist.

👉 If you’re ready to calm inflammation and feel more like you again, start with my Skin Within programme → https://www.inspirenutrition.uk

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10/11/2025

Did you know that by simply adjusting the way you prepare broccoli, you can significantly enhance its health benefits? 😁🥦🤓

Let’s geek out 😉

1. Broccoli contains a compound called glucoraphanin. When chopped, it interacts with enzyme myrosinase, transforming it into sulforaphane – a powerful compound known for its incredible health benefits. However, cooking can destroy myrosinase, making it difficult for the transformation to occur. 👩‍🍳🧑‍🍳

The solution? Chopping your broccoli 40 minutes before cooking. This allows enough time for myrosinase to effectively convert glucoraphanin into sulforaphane, even before you introduce heat.🔪

2. Including Mustard Powder maximises nutritional profile!

If you forget to chop your broccoli ahead of time, ( I add anyway) Mustard powder can aid to rescue! It’s a rich source of myrosinase. By sprinkling some onto your cooked broccoli, you can still promote the formation of sulforaphane.

The Benefits of Sulforaphane: 🧬

1. DIM and Indole-3-Carbinol (I3C):Both of these compounds are found in broccoli and have shown potential in cancer prevention by promoting healthy estrogen metabolism and liver detoxification processes. Try including more cruciferous vegetables and watch your PMT symptoms improve 😉

2. Anti-inflammatory properties: Chronic inflammation is a common factor in many diseases. Sulforaphane can help reduce this inflammation, providing relief and potential prevention of related health issues.

3. Gut Health & Autoimmunity:Sulforaphane can help protect the gut lining from damage, which is essential for preventing leaky gut – a condition often linked to autoimmune diseases.

Adding the lime not only adds some vitamin C to help absorb iron, it tastes incredibly refreshing. Food should always be a pleasurable experience too! Throw some herbs, and seasoning for taste explosions.

Tip for thyroidism! Simply cook off all cruciferous veg to bypass the goitrogenic effect.

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06/11/2025

Your Gut Has a Body Clock Too 🕰️☀️🌙💩

Your body doesn’t just run on time, it runs on rhythm.

We’ve talked about cortisol and sleep cycles in my previous post
but your gut has its own internal clock too, one that’s deeply influenced by light, meal timing, and stress. 💯

When your circadian rhythm is balanced, your digestion, hormones, and immune system all follow suit.
When it’s disrupted, you’ll feel it in your gut first. 💩🤰🫃🏻

💡 Every few hours between meals, your gut activates a natural cleaning wave called the Migrating Motor Complex (MMC).
It clears bacteria, waste, and food residue essentially “resetting” digestion.

Those quiet tummy rumbles you hear? That’s the MMC at work a sign your body’s in rest and digest mode. 😴

But here’s the catch… the MMC can only activate when your vagus nerve, the body’s longest nerve connecting brain, gut, lungs, and heart signals safety. 📈📉
Stress, late eating, or constant grazing keep your body in “fight or flight,” 😩😫shutting down that cleansing cycle and throwing your circadian clock off balance.

🌙 The Rhythm Reset

Your gut, nervous system, and circadian clock work in harmony or not at all.

To support them:
✅ Eat with rhythm: space meals 3–4 hrs apart so the MMC can flow.
✅ Get morning light: it anchors cortisol and digestion timing.
✅ Stop eating 2–3 hrs before bed: gut microbes follow your circadian clock too.
✅ Activate your vagus nerve: breathe, hum, gargle, or meditate before meals.
✅ Embrace the rumbles: that’s your gut’s sign it’s healing, not hungry.

The body thrives in rhythm, not rigidity.
Your gut, hormones, sleep, and immunity are all guided by light, timing, and calm. When you eat, rest, and live in sync everything flows. 🌿

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05/11/2025

We talk a lot about stress… but rarely about timing. 🕰️

Cortisol isn’t bad, it’s protective. 💫
It’s your natural morning hormone that wakes you, mobilises energy, reduces inflammation, and shields your body from stress.

💡 The problem isn’t cortisol itself.
It’s when that protective layer becomes constant, stretched beyond its rhythm, that it turns toxic. 🔥

When cortisol stays elevated, inflammation rises, digestion slows, and the immune system becomes confused. 🤔

Over time, that confusion can trigger or exacerbate autoimmune activity, where the body’s defence system can’t tell friend from foe. 🤷‍♀️

It’s the biological version of burnout, protective mechanisms turned against us.

🕰️ Your Circadian Clock & Cortisol

Cortisol should rise with the sun and fall with the dusk, creating the day’s natural arc of energy and rest. 📉
When we eat, work, and stress against this rhythm, we confuse every system that depends on it. 🍜😴🚶🏼‍♀️🚶🏿‍♂️

🍽️ Eating against your circadian clock,,skipping breakfast, eating late, or grazing constantly keeps cortisol and insulin in conflict. 🤺
The body starts producing energy when it should be resting, driving inflammation, hormone imbalance, and digestive slowdown. 🙄

🌿 How to bring cortisol back into rhythm:

✅ Morning light before screens it, anchors your circadian rhythm.
✅ Eat within 60 minutes of waking, protein helps regulate cortisol and blood sugar.
✅ Move earlier in the day, evening intensity spikes cortisol overnight.
✅ Dim light at night, darkness signals melatonin to rise and cortisol to fall.
✅ Build safety into your day, nervous system calm is as critical as nutrition.

Cortisol isn’t the poison - chronic, unrelenting cortisol is. 🔥
When it flows in rhythm, it protects against inflammation and autoimmunity.🫶
When it’s overstretched, it fuels the very fires it was meant to extinguish.🤯

Your body isn’t attacking you, it’s adapting to survive.
When you restore rhythm, you restore safety. 🌙

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03/11/2025

Ever noticed how, after the clocks change, your sleep, digestion, or mood feel… off? 🤪😵‍💫

That’s your circadian rhythm trying to find its footing again. ☀️🌓

Your body runs on rhythm, light and dark, wake and rest, cortisol and melatonin. 🧬

And when that timing slips, so does everything else. 🤯

💡 Here’s what happens:

• Cortisol peaks at the wrong time → anxiety, cravings, inflammation
• Digestive enzymes release late → bloating, sluggish metabolism
• Gut microbes lose their rhythm → immunity + mood dip
• Melatonin release shifts → you wake groggy, wired or unrested 😫

But here’s the part most people miss 👇

Melatonin isn’t just a sleep hormone, it’s one of your body’s most powerful antioxidants.

It protects your mitochondria, reduces oxidative stress, supports immune balance, and even slows cellular ageing. 🧬

When your circadian clock is aligned, melatonin rises naturally at night repairing, detoxifying, and rejuvenating every cell. Think anti- aging!!!

✨ How to support your rhythm this week:

🌞 Get sunlight within 30 minutes of waking. it anchors your internal clock
🥦 Eat at regular times - digestion follows rhythm too
💡 Dim artificial light after sunset - darkness is your melatonin cue
🧘‍♀️ Practice calming rituals in the evening to reduce cortisol
😴 Prioritise consistency - your body craves predictability, not perfection

Your sleep, digestion, mood, even your skin and hormones are guided by this 24-hour rhythm.

The more in sync you are, the younger your cells feel. 🌙

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02/11/2025

This season has been a reminder that healing doesn’t always come from doing more.🔥

It’s been a blend of grounding moments, yoga at sunrise, time in nature, retreat reflections, the light of Diwali and fun of Halloween whilst being forced to rest with the lergys floating around this time of year. A beautiful reminder that the body thrives when it feels safe, not when it’s pushed. 💫

In clinic, I see it every week:

Warriors with autoimmune conditions, gut issues, or burnout trying to “push through” only to find their symptoms grow louder.📣

Because the nervous system, hormones, and immune response are never separate.

When cortisol runs high, digestion slows.
When inflammation is constant, hormone balance falters. 🤧

When the body is finally met with rhythm , everything begins to regulate.

💌 If you’d like to be first to hear about upcoming launches, workshops, and new offerings join my newsletter via inspirenutrition.uk.

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30/10/2025

Little man (need to stop calling him that) asked for Nando’s Lemon & Herb chicken… but this nutritionist momma had other plans. 😜

Sure, the supermarket version is quick - But quick shouldn’t come with:

❌ Refined seed oils
❌ Additive gums & fillers
❌ Up to 6–8g sugar per serving (15g for BBQ sauce can you believe)
❌ Flavour enhancers that hijack your taste buds + disrupt your gut microbes - disrupting gut immunity!

🍗 Nando’s-Inspired Lemon & Herb Chicken

Ingredients (Serves 2–3)

For the marinade:

🌿 2 chicken breasts or 4 boneless thighs
🌿1 tbsp cold-pressed olive oil - stable fat for hormone & immune regulation
🌱Juice + zest of 1 unwaxed lemon - rich in d-limonene for skin + detox
🌱1 tsp turmeric - inflammation support , support liver detoxification
🌱 ¼ tsp black pepper activates turmeric - anti inflammatory
🌱 1 tsp garlic powder or 1 crushed garlic clove antiviral ( if tolerated)
🌱 1 tsp dried oregano - anti microbial
🌱 1 tsp amchur (dried mango powder - naturally tenderises the meat + aids digestion) or 1 tbsp apple cider vinegar
🌱 ½ tsp sea salt

To serve:
• Chickpea rice (1 cup cooked)
• Roasted cauliflower florets (air-fried or oven-roasted)
• Roasted sweet potato wedges
• Pomegranate seeds (1 tbsp per plate)

Yogurt-Tahini Dip:
• 4 tbsp sheep’s yogurt or coconut yogurt
• 1 tbsp tahini
• Juice of ½ lemon
• 1 tbsp chopped fresh coriander
• 2 tbsp grated or choppped cucumber

Method:

Marinate the chicken: 3-4 hours or overnight

Marinade :

In a bowl, whisk together all marinade ingredients. Add chicken and coat well.

Cook chicken:
Grill, bake at 180°C for 20–25 mins, or air fry until golden and cooked through.

Dip:
Whisk all ingredients until smooth. Adjust thickness with a splash of water or lemon as needed.

Assemble, garnish and ENjOY 😉

Don’t forget to hit SAVE, SHARE and refer back to this post because we all need super simple hacks to nourish well. Found this helpful? Don’t forget to FOLLOW

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29/10/2025

With the cooler months upon us, there’s no better time to nourish your body from the inside out! 🥣✨

I whipped up this warming red lentil soup using leftover veggies from but truly, any veg can work. It’s rich in fibre, protein, and phytonutrients to support:

🌿 Gut health
💪 Immune resilience
🧠 Mood and focus (especially as darker months roll in hello SAD season!)

Ingredients:
• 1 cup red lentils
• 1 red pepper
• 1 parsnip
• 2 carrots
• 1 leek
• Fresh basil (or dried herbs)
• 1–2 tbsp tomato purée
• Olive oil for cooking
• Black pepper to taste

Method:
Chop veggies and place in a roasting tray. Add tomato purée or pasata with stock and roast.
Cook lentils separately, then blend roasted veg with cooked lentils, herbs, and seasoning.
Whizz and serve warm.

Nutritional Factoids 🤓

🌱 Red Lentils – Rich in fibre and protein, they feed your beneficial gut bacteria, support immune health, and provide B vitamins for mood balance.

🌶 Red Pepper – Packed with vitamin C, a natural immune booster that also reduces inflammation.

🥕 Carrots – High in beta-carotene, which converts to vitamin A and strengthens mucosal and respiratory defences.

🧄 Leeks – A prebiotic superstar that feeds your microbiome and helps lower inflammation.

🍃 Basil & Herbs – Calming, antioxidant-rich, and supportive for serotonin synthesis and mood.

🍅 Tomato Purée – High in lycopene for antioxidant protection and gut support. Lycopene more bioavailable with olive oil and black pepper!!!

🫒 Olive Oil – Anti-inflammatory, rich in phenolic compounds that enhance immune resilience.

🧂 Black Pepper – Aids digestion and increases nutrient absorption.

Try it out this week — it’s the perfect immune + mood support soup for autumn 🍁

Tag me if you make it!

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27/10/2025

I’ve been quietly working behind the scenes on some exciting stuff that’s been brewing in my visionary for years and look forward to sharing more in coming months 🫶. Functional healing that goes beyond the screen. 💫

2026 looks like in-person retreats, intimate workshops, and something powerful in the wellness space that’s been in development for months. More behind the scenes coming soon 🤗

If you’ve ever wanted to experience what it feels like to truly reset your gut, hormones, and nervous system, stay close.

💌 Join my newsletter for first access, early invites, and exclusive pre-launch offers before anything goes public.

https://www.inspirenutrition.uk

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