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Nutrition with Katie

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Nutrition with Katie BSc 🧬

💠 Pilots, Professionals & Individuals
💠 Precision Nutrition • Evidence-Based Wellness
💠 BSc Nutrition • Postgrad Nutrigenomics (DNA)
🇬🇧 UK

29/01/2026

Vitamin B12 is a key co-factor in the methylation cycle, where it helps recycle homocysteine into methionine, a step that allows the body to produce SAMe, the main methyl donor used for DNA methylation

DNA methylation is essential for normal DNA synthesis, repair, gene expression and nervous system signalling. When B12 availability or utilisation is sub-optimal, this process becomes less efficient, which can affect cellular communication and repair over time.

B12 deficiency symptoms often go beyond fatigue and can show up as neurological, cognitive or mood-related patterns - especially when methylation demand is high or genetically less efficient

27/01/2026

Are you getting enough? 🧠🥚

Choline is neither a vitamin or a mineral, it is an organic compound that’s vital to the healthy functioning of the human nervous system

This nutrient helps your body make acetylcholine, a neurotransmitter involved in memory, focus, learning and mood. Choline isn’t made in sufficient amounts by the body so we have to get it from our diet 🍽️

Researchers are linking higher choline levels to better cognitive performance, reduced anxiety and brain fog 🚀

Emerging evidence shows consuming more choline can have a wide range of powerful effects, from improving cognitive performance 🧠✨ to protecting against neurodevelopmental disorders, including ADHD and dyslexia

Most people need roughly 425–550mg/day - which is approximately 3 large eggs🥚 but surveys suggest many fall short

Top food sources: eggs🥚beef 🥩 chicken 🍗 fish 🐟 but it’s also in peanuts 🥜 kidney beans 🫘 mushrooms 🍄 and cruciferous vegetables such as broccoli 🥦 – although animal foods tend to contain more choline than plant-based sources

If you’re curious about how much you’re actually getting, DM me 💬

20/01/2026

Folic acid: friend or foe? 🤔🧬

In November 2024, the UK government announced mandatory folic acid fortification of non-wholemeal wheat flour (including white bread) by the end of 2026, aiming to reduce neural tube defects in newborns 👶🍞
A well-intended move, should you feel concerned?

🧬 The MTHFR question
Approximately 60–70% of the adult population carries at least one of the two common variants (polymorphisms) on the MTHFR gene (C677T and A1298C). This mutation impairs the conversion of folic acid to L-methylfolate, resulting in folic acid buildup and potentially elevated homocysteine levels, which can have adverse effects (see post 4)

🧬 Folic acid vs methylfolate
Folate plays a critical role in DNA methylation by supplying methyl groups needed for gene regulation. But form matters
The idea that everyone should automatically switch to methylfolate is an oversimplification

✅ For those with MTHFR variants, methylfolate can be helpful because it bypasses the conversion step and better supports methylation
⚠️ For those without variants, adding methylfolate unnecessarily may push the methylation system harder than required

⚖️ Why balance matters
DNA methylation is tightly regulated. Too much, especially when methylfolate is combined with methylated B12 can overwhelm the system
In some people, this may show up as anxiety, agitation, restlessness, or sleep disturbance 😬💭 often dose-related and usually settle with careful adjustment

🎯 In those without MTHFR variants, folic acid converts well; those with variants may benefit from methylfolate

👉A DNA methylation test removes the guesswork, book a free call to get started ✨

15/01/2026

🧬 Homocysteine and DNA methylation: the link

Homocysteine sits at the centre of DNA methylation. It is a natural by-product of methylation reactions and acts as a functional signal of how efficiently the methylation system is working. During normal methylation, methyl groups are donated to DNA and other molecules. Once a methyl group is transferred, homocysteine is formed

For methylation to remain balanced and adaptive, homocysteine must be efficiently recycled
🔁 There are two main recycling pathways:
• Remethylation
→ Converts homocysteine back into methionine
→ Requires folate and vitamin B12
→ Methionine is then used to produce SAMe, the body’s primary methyl donor
• Transsulfuration
→ Diverts homocysteine toward antioxidant production
→ Requires vitamin B6
When these pathways function well, homocysteine stays within a healthy range

⚠️ When recycling becomes inefficient, homocysteine can accumulate. This may reflect:
• Insufficient folate, B12, or B6
• Genetic variants affecting methylation enzymes
• Chronic stress, inflammation, or metabolic strain
• Excessive or mismatched methyl donor intake

🫀 Why elevated homocysteine matters
Raised homocysteine is associated with vascular and neurological risk, including:
• Atherosclerosis (arterial plaque formation)
• Increased risk of heart attack and stroke
• Venous thromboembolism (DVT and pulmonary embolism)
• Vascular dysfunction and impaired nitric oxide signalling
🧠 Neurological associations
• Cognitive impairment and “brain fog”
• Peripheral neuropathy
• Ischaemic stroke
🦴 Other associations
• Osteoporosis-related fractures
• Retinal artery or vein occlusion

🔍 Homocysteine is the signal.
It reflects how well nutrition, genetics, lifestyle and stress are supporting balanced DNA methylation

👉 Supporting methylation is about balance

If you’d like to explore your DNA methylation status, book a free call to get started

14/01/2026

Hypermethylation refers to increased DNA methylation, which can lead to excessive gene silencing.

🔍 How and why hypermethylation happens

1️⃣ Intrinsic biological processes

🕰️ Ageing
Site-specific hypermethylation increases with age, particularly in gene promoter regions (control switches), altering normal gene expression over time

🧬 Genetic factors
Polymorphisms in genes involved in methylation pathways (for example those linked to folate metabolism) can affect enzyme efficiency and increase susceptibility to dysregulated methylation under certain conditions

⚥ Gender
DNA methylation patterns differ between males and females, influenced by s*x hormones. These differences contribute to s*x-specific disease risk and ageing trajectories

🧫 Cell differentiation
Hypermethylation plays a normal role during development, allowing cells to specialise by silencing unnecessary genes. Problems arise when this tightly regulated process becomes dysregulated later in life

2️⃣ Lifestyle & environmental influences

🥗 Diet & nutrient balance
Methylation is influenced by methyl donor availability within one-carbon metabolism. Both deficiency and, in some contexts, excessive intake can contribute to imbalance

🧠 Psychological stress
Chronic stress and early-life adversity can alter methylation of stress-response genes, influencing long-term nervous system and metabolic regulation

🌫️ Environmental exposures
Toxins, heavy metals, air pollution, smoking, and alcohol consumption are all associated with altered DNA methylation patterns

🦠 Infections
Latent or chronic infections can affect DNA methylation indirectly by altering immune cell composition

⚠️ Why this matters
Hypermethylation is linked to increased risk of cancer, neurological conditions, cardiovascular disease, autoimmune conditions and age-related decline, depending on which genes are affected

👉 Next post: homocysteine and why efficient recycling is central to balanced methylation

If you’d like to explore your DNA methylation status, book a free call to get started

08/01/2026

Hypomethylation refers to reduced DNA methylation, which can lead to excessive gene activation.

🔍 How and why hypomethylation happens
1️⃣ Intrinsic biological processes
🕰️ Ageing
As we age, there is a global decline in DNA methylation across the genome
This loss of methylation is considered a key risk factor in the development of multiple age-related chronic conditions
Ageing isn’t just “less methylation” it’s a loss of precision
🧬 Genetic factors
Genetic polymorphisms can influence how efficiently methylation occurs
Variants in genes such as MTHFR may reduce the body’s ability to process folate, limiting the availability of active methyl donors

2️⃣ Physiological stressors
😮‍💨 Psychological & physiological stress
Chronic stress increases demand on the methylation system
Examples include frequent infections, blood sugar instability, and chronic inflammatory load
🌸 Hormonal changes in women
Hormones and methylation are tightly linked
Postmenopausal status has been associated with specific patterns of genome hypomethylation, partly due to changes in oestrogen signalling

3️⃣ Nutrient insufficiencies
Efficient methylation depends on one-carbon metabolism functioning smoothly
Key nutrients include: folate, vitamin B12, choline, vitamins B2 & B6
Insufficiency in any one of these can bottleneck the entire system

4️⃣ Lifestyle & environmental factors
🥗 Diets low in fruits and vegetables
🪑 Sedentary behaviour
😴 Poor sleep and circadian disruption
All are associated with less favourable methylation patterns

⚠️ Why this matters
Hypomethylation is associated with genomic instability and increased disease risk, including:
• Cancer and cardiovascular disease
• Obesity and type 2 diabetes
• Chronic respiratory conditions (e.g. COPD, allergic rhinitis)
• Autoimmune conditions (e.g. lupus, rheumatoid arthritis)
• Neurological and psychiatric disorders (e.g. Alzheimer’s disease, schizophrenia)

👉 In the next post, I’ll explore hypermethylation

If you’d like to explore your DNA methylation status, book a free call to get started

HealthScience

06/01/2026

🧬 What is DNA methylation?

DNA methylation is a process that helps regulate gene expression

It works through tiny chemical tags called methyl groups 🏷️ that attach to DNA
These tags don’t change your genes themselves
They influence how loudly or quietly a gene is expressed 🔊🔇
Think of methylation as a dimmer switch, not an on/off button 💡
Subtle changes. Powerful effects.

🔬 Why DNA methylation matters
Proper methylation helps the body regulate:
How genes are expressed
Normal cell turnover
DNA maintenance and repair
Nervous system signalling

This is part of epigenetic regulation; how lifestyle, nutrition and physiology interact with your genetic blueprint

🧬For methylation to function efficiently, the body requires:
Adequate methyl donors including folate, vitamin B12, choline, and betaine
Functional enzymes to carry out these reactions
Efficient homocysteine recycling, which helps keep the system balanced
When these components are in place, methylation can do its job smoothly and adaptively

🌱 The big picture
DNA methylation is one of the ways your body responds to nutrition 🥗 stress 😮‍💨 ageing ⏳ and environment 🌍

This is why methylation is such a central process in long-term health

👉 In the next posts, we’ll explore what happens when methylation becomes under- or over-regulated and why balance matters

If you’re interested to learn about your DNA methylation status, book a free call to get started 🚀

23/12/2025

✨ A quick calming breathing technique I use, whenever life becomes a little chaotic 🎄💫

Take 60 seconds with me 🌬️
This technique is simple, grounding yet surprisingly powerful
It’s called extended exhalation 💛

How it works
🌿 Slowing the breath and lengthening the exhale sends a calming signal via the vagus nerve, the main parasympathetic pathway
🌿 A brief pause after the exhale allows carbon dioxide to rise slightly, encouraging the body to soften and slow
🌿 Intentional breathing interrupts the fast, shallow pattern that often shows up when we’re stressed or overwhelmed
It gently guides your system out of fight-or-flight and into rest-and-digest ✨

🪷 How to practise
🛋️ Practise seated or lying down, somewhere comfortable and undisturbed, not while driving, walking or multitasking
💭 Take a deep inhale, then gently exhale, no forcing
⏸️ Hold your breath at the end of the exhale for around 30 seconds
🌬️ The moment you feel the natural reflex to breathe in… inhale
🔁 Repeat 2-3 times
For me, this brings a noticeable sense of calm almost instantly 🎄✨

This is not a competition 🛑
Longer is not better. Gentle, safe and responsive always wins 🤍

Wishing you a very Merry Christmas and a peaceful end to the year 💫

18/12/2025

Hello 👋🏼 as I have many new connections, I wanted to introduce myself

Things I love, in no particular order… ✨
☕ strong coffee
⛅️long country walks
🏋🏻‍♀️ weight training
🥩 fillet steak
🌿 being in nature
💛 time with loved ones
🧘🏻‍♀️yoga
🧬 being a nutrition geek
🍫 dark chocolate
🥂 pink champagne
🌵 tequila

I’m Katie, a Nutritional Therapist with a BSc (Hons) in Nutritional Therapy from the University of West London, where I achieved a first-class degree. I’ve also completed postgraduate nutrigenomic DNA studies, including a Master of Methylation 🎓

What I love most about my work is being a kind of “health private investigator” 🕵️‍♀️
I take a deep dive into symptoms, health concerns and medical history. Then piece everything together to get to the root cause of what is going on to help you achieve your health goals 🧩

There’s nothing more satisfying to me than seeing a client begin to experience meaningful improvements in how they feel, and watching them achieve the health goals they’ve been working towards ✨

I work in two ways:
🔹 with people experiencing ongoing or unexplained symptoms, specific health concerns, or clear health goals
🔹 with people who already feel well, but want to optimise their health further and understand any potential future risk factors using nutrigenomic DNA testing

👩🏻‍✈️👨🏾‍✈️👩🏼‍💼👨🏻‍💼I work with professionals and pilots who want to improve health to focus on their careers
✈️ 🚁 I’ve created a tailored programme for pilots who require a Class 1 medical, including understanding personal health risk factors through DNA testing 🧬

I offer 3-month programmes, with monthly consultations, either with or without DNA testing, providing a fully personalised nutrition and lifestyle plan, tailored to support individual needs 🥗🏃🏿‍♂️

If you’re curious, or want to explore whether working together would be a good fit, you’re always welcome to reach out 💬

16/12/2025

Why you should be eating chocolate this Christmas 🍫🎄

Protect your DNA with Theobromine 🧬

Chocolate is delicious 😍 and biochemically interesting. Right now, the spotlight is firmly on theobromine 🍃🍫
Theobromine is naturally found in cacao, especially premium, minimally processed or unroasted cacao. The higher the cacao percentage, the more you get, consider 72% to 100% bars 🍫⬆️

Here’s what scientists are saying:
A King’s College London study published on 10th December 2025 found that people with higher circulating levels of theobromine showed a younger biological age ⏳✨
Two tests were used to assess this: DNA methylation 🧬 and DNA telomere length 🔬
DNA methylation influences how quickly we age at a cellular level, and telomere length is directly correlated with ageing and diseases of ageing

Theobromine also supports blood flow ❤️ offering a gentle, long-lasting energy lift ⚡often described as calm focus 🧠 rather than coffee jitters ☕

How much do you need? 🍫
• Around 100–300 mg per day is commonly cited in research for mood 😊 mental clarity 🧠 and cardiovascular support ❤️
• A 40 g serving of 70–85% dark chocolate typically delivers 200–300 mg
• Milk chocolate, unfortunately, only delivers around 60 mg per ounce

Individual tolerance varies and more isn’t better. Above ~500–600 mg, side effects are more likely! Quality over quantity

Chocolate is one of my favourite foods 😍My go-to brand is Ombar 🍫🌱made with raw cacao, creamy and delicious 🤍 (not a promotion)

This Christmas 🎄 eat chocolate and enjoy 😌🍫
If you choose a high-quality dark chocolate or raw cacao, you might just be reversing your biological age ⏳✨

Address

Cheltenham

Opening Hours

Friday	9am - 4pm
Saturday	10am - 1pm
Sunday	10am - 1pm

Website

https://nutritionwithkatie.com/, https://linktr.ee/nutrition_with_katie

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