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Nutrition with Katie, Cheltenham (2026)

09/12/2025

🌶️🤧 Do you struggle with “mystery symptoms” after meals?

💥 Head pressure or migraines
🌡️ Hives or itching
🤧 Nasal congestion
😵 Fatigue or “hangover” feelings
🤢 Digestive discomfort
😰 Anxiety or irritability
🍷 Flushing after wine, cheese or fermented foods
These can all be linked to higher histamine levels or slower histamine breakdown

The good news?
There are foods and herbs that can help calm histamine in the body

🌿 1️⃣ Foods that reduce histamine release, by stabilising mast cells
🌱 Herbs: basil, oregano, thyme, mint, parsley, coriander
🟠 Anti-inflammatory foods: turmeric, ginger, blueberries
🍵 Teas: chamomile, spearmint, lemon balm

🍒2️⃣ Foods that support histamine breakdown
Histamine is cleared by enzymes like DAO and HNMT, these nutrients act as helpers
🍏Vitamin C: Bell peppers, Apple, Broccoli
🥬 B-vitamin & minerals (support DAO/HNMT): Pumpkin seeds, Eggs, Leafy greens

💚 3️⃣ Foods that reduce the oxidative stress:
🌱 Broccoli sprouts (sulforaphane)
🌿 Rocket + watercress
🫒 Extra-virgin olive oil
🫐 Berries
🌿 Herbs

🧬 Genes that influence histamine:
🔹 DAO (AOC1) - supports histamine breakdown in the gut
🔹 HNMT - supports histamine breakdown inside cells
🔹 MAOB - helps clear downstream histamine metabolites
🔹 MTHFR - influences methylation, which supports HNMT activity

We can learn about your histamine genes via nutrigenomic testing 🧬
Take my free quiz to find out if you could be histamine intolerant 🔗 link in bio ✨

04/12/2025

🌿🍷 Are you more prone to feeling the after-effects of alcohol? Yes, me too! Your DNA could explain why

I’ve noticed just one or two drinks and I’d sometimes feel flat or foggy the next day, not “hungover,” just… off 😅
So I checked my genes!
What I found was fascinating🔬

Here’s what my DNA 🧬 showed

1️⃣ My detoxification genes process alcohol differently. My ADH gene produces acetaldehyde quickly (the unfriendly stuff). But some of my antioxidant + glutathione pathways run a little slower (hello GSTP1, NQO1, SOD2). That means I feel the “after-effects” more than some people even with small amounts

2️⃣ My histamine clearance genes are also on the slower side. DAO and MAOB, two key enzymes for histamine breakdown, weren’t exactly winning gold medals on my report. And guess what blocks DAO? Alcohol. So a glass of wine (particularly red with its higher histamine content) can leave me with head pressure or a sluggish mood the following day, not because of the alcohol itself, but because of the histamine load it brings along

3️⃣ My nervous system genes are a little sensitive. MTHFR, MAOA, GAD1/2, GABRA2 these influence neurotransmitter balance. For me, they mean I’m more reactive to stressors (including alcohol) and sometimes slower to “reset” the next day. Cue the famous “hangxiety” even when I didn’t drink much🙃

🌿 The surprising part? When I eat parsley (yes, parsley!) with my meal if I’ve had a drink, I genuinely feel different and better the next day

Parsley naturally supports
✔ antioxidant pathways
✔ histamine tolerance
✔ GABA balance
✔ methylation
✔ even gentle DAO support
…which just happens to be the exact combination my genes need

If you ever feel like even small amounts of alcohol leave you more tired, tense, foggy or sensitive the next day… it might simply be your genetics
Don’t worry, parsley might not be the answer for you

Nutrition is personal and your DNA is unique to you 😄🍷🧬 if you’d like to understand how to better support your body, contact me

02/12/2025

🧘🏻‍♀️ Why I meditate daily and why I support clients with lifestyle advice as part of my clinical practice

As a Registered Nutritional Therapist, I walk the talk and follow the same principles I provide to my clients. With a food-first approach, supplementing where appropriate to support my DNA 🧬 in-line with nutrigenomic testing, to ensure my nutrition needs are met. Additionally I consider lifestyle factors such as stress management, sleep quality, environment (including toxins) and exercise. Combined with nutrition, these are fundamental pillars of good health

Lifestyle practices I consider may include relaxation, hobbies, meditation, sauna sessions, cold plunges and optimising magnesium via Epsom salt baths or magnesium body butter. These habits matter just as much as diet when we’re supporting long-term wellbeing ☺️

It may not surprise you to learn that I follow all of these practices myself and I meditate every single day. My practice takes just 12 minutes, because that’s genuinely all it takes to create meaningful change in as little as 30-40 days!

Meditation literally changes your brain here’s how 🧠✨
Meditation isn’t just “relaxing.”
It reshapes your brain, consistent practice can:
🧠 Shrink the amygdala, reducing fight-or-flight reactivity
💛 Strengthen the prefrontal cortex, emotional regulation + positivity
🧩 Thicken attention regions, better focus + longer attention span
😌 Reduce anxiety + stress
🩺 Lower blood pressure
💭 Improve emotional control
⚡ Support faster recovery after emotional triggers
🌱 Enhance self-awareness
💗 Increase compassion + kindness
😴 Improve sleep quality
📉 Reduce perceived pain
🧬 Down-regulate pro-inflammatory genes
🔥 Lower inflammatory markers like IL-6
🔗 Improve brain connectivity
💪 Build resilience + help protect against age-related cognitive decline

All this from a small, consistent daily practice
Your brain and body respond quickly, and profoundly

27/11/2025

Last weekend I deepened my knowledge by completing a 2-day advanced DNA Methylation Master course with LifeCodeGX. We took a deep dive into the 5 “roundabouts,” how they interconnect and the many areas that this foundational nutrigenomic test can address

It is safe to say my brain was full at the end 🤯😁 I’m always impressed at the level of knowledge brought into these sessions

🧬 Do you need a DNA Methylation test?
If any of these areas matter to you, the answer is yes! You may be surprised at how many processes DNA methylation influences

🌱Folate
• DNA synthesis & repair
• Cellular health, repair & recovery
• Immunity
• Fertility & foetal development

🧠 BH4
• Mood & motivation
• Sleep & stress response (serotonin, dopamine, adrenaline)

⚙️ Methionine
• Cardiovascular health
• Fertility & pregnancy
• Liver & bile flow
• Nerve health

🛡️Transsulphuration
• Detox for stress & hormonal balance
• Food sensitivities
• Energy

🩸Urea
• Blood circulation & pressure
• Oxidative stress balance

I’ve partnered with LifeCodeGX to offer DNA testing to my clients. LifeCodeGX analyses the entire pathway, giving a comprehensive review of functionality. The diagrams explain more around how each “roundabout” of methylation interconnects

If you have symptoms or you are curious about your DNA methylation function, please reach out!

24/11/2025

Last week I attended the Men’s Health Summit, a CPD course covering 3 topics, highly engaging presentations hosted by experts:
✅ Testosterone & TRT
✅ Prostate Health
✅ Men’s Mental Health

The first presentation was about testosterone. We unpacked how levels naturally shift and the causes, for example, the drop that can happen after the birth of a child. When testosterone therapy is appropriate, how nutrition, movement and lifestyle can all support healthy testosterone function 🏋🏾‍♀️

Testosterone is needed for much more than muscles or sexual function; it supports bone density, mood, motivation, cognitive function, skin and hair health and confidence
One hormone that has a lot of influence! 💥

Next was prostate health, the link between dysbiosis and prostate cancer risk. How nutrition, lifestyle, herbs, exercise and supplements can support
The microbiome-prostate connection 🔬

Then a session on men’s mental health
Men remain the least likely to speak up when they’re struggling, yet the most likely to lose their lives to su***de. We explored how low testosterone can intersect with social pressures and identity. Importantly, how to open conversations with men on this topic and how they like to process their emotions
Powerful and important 💛

Every hour spent on professional development means I can bring clearer explanations, the latest knowledge from experts, up-to-date research and the best support to the people who trust me with their health journey ✨

I will always remain committed to going above my “required” hours of continuing professional development and learning 📚

21/11/2025

✨ Running on fast food because life is busy?
Your blood pressure would like a word 👀

When you’re juggling work, life, travel, exhaustion and everything else, cooking isn’t always high on the priority list or possible, and yes, I enjoy takeaways too 🍔 🍕
This post isn’t about labelling foods as “good” or “bad”, it’s about awareness 🧠🔍

We often think salt = what we add.
However, salt is often already in our food, fast food, takeaways and aeroplane food can contain far more than people realise❗

The UK guidance for anyone 11+ is 6 g of salt a day, some popular meals can hit that in one go 😳
Occasional takeaways? Truly fine, food is meant to be enjoyed. 🎉
But when they become the go-to most days, it’s worth knowing what’s actually in the meal so you can make choices that support healthy blood pressure 💡💪

Swipe through and have a look, some of the numbers might surprise you 👀
Save this for the next time you’re ordering on the run 🔖📲

20/11/2025

Avoid these 5 mistakes before your blood pressure check 🚫

Accurate blood pressure readings matter, especially for those undergoing a CAA Class 1 medical or regular health assessments

🚫 What Not to Do

🍷 Alcohol
Avoid for at least 30 minutes before your reading
Alcohol can temporarily lower blood pressure, then cause it to rebound once it wears off leading to an inaccurate result

☕ Caffeine
Avoid for at least 30 minutes
Caffeine stimulates your nervous system, which can raise heart rate and blood pressure for a short time

🚬 To***co & Va**ng
Avoid for at least 30 minutes
Ni****ne constricts blood vessels, which can cause a false high reading

🏃‍♀️ Exercise
Avoid for at least 30 minutes before measuring
Even light activity can elevate your blood pressure temporarily, so rest first

💬 Talking
Stay quiet during the measurement
Talking engages your body’s stress response and can push your numbers higher

👕 Clothing
Avoid tight sleeves
Make sure the cuff is on bare skin or a loose sleeve so it fits properly and reads accurately

✅ What To Do

🧘‍♀️ Rest
Sit quietly for at least 5 minutes before taking your reading
This allows your heart rate and blood pressure to settle to their normal levels

🚻 Bladder
Empty your bladder beforehand
A full bladder can raise your blood pressure reading significantly

🪑 Positioning
Sit with your back supported, feet flat, and arm at heart level.
Posture and arm placement make a big difference in accuracy

🔁 Multiple Readings
Take two readings, one minute apart, and average them
This helps smooth out any natural fluctuations and gives a more reliable result

🩺 Accurate readings are important
Small changes in preparation can make a big difference

If you’d like support, book a free call via the link 🔗 in bio

18/11/2025

🌡️ High Blood Pressure: What You Can’t See Can Harm You

The Hidden Risks
🧠 Stroke, damaged brain vessels increase clot + bleed risk
❤️ Heart Attack, stressed arteries are more likely to block
🫁 Aneurysm, weakened vessels can dangerously bulge
🩺 Kidney Damage, long-term strain reduces filtration
🫀 Heart Strain, the heart thickens + tires over time

Things You Can Do Right Now
🫁 Slow, Deep Breathing, 5–10 breaths to calm pressure
🚶 Take a Quick Walk, 10–15 mins boosts circulation
💧 Drink Water, hydration helps vessels relax
🧂 Skip Added Salt, even one low-salt meal helps
🧘 Release Tension, relax jaw, shoulders + neck
👩‍⚕️ Nutritional Therapist, review of diet, lifestyle and environment
🧬 DNA Testing, genetics can highlight factors influencing blood pressure

✨ Small changes → big impact over time

13/11/2025

🌿 This image represents an example of what 30 different kinds of plants per week might look like

Professor .spector (Professor of Genetic Epidemiology at King’s College London and co-founder of known for his research into personalised medicine, the gut microbiome and nutrition) says one of the best things you can do for your gut health is eat 30 different plant foods a week.

That includes fruits, veggies, grains, beans, nuts, seeds, herbs, spices, coffee, even dark chocolate 🍎🌰🌶️☕🍫
The goal? Feed your gut microbes a rainbow of fibres and nutrients so they can thrive. 🌈

When your gut is healthy, digestion, immunity, mood and energy all improve. 💫
Things like stress, poor sleep, processed foods, inactivity, alcohol and antibiotics can throw it off balance. 😴🍷💊

✨ Try this:
🥬 Mix up your veggies each week (rocket one week, spinach the next)
🌻 Add seeds, nuts, and herbs to everything
🍓 Keep frozen mixed berries or tins of mixed beans ready to toss into meals
🧄 Sprinkle spice blends for extra diversity
🍫Eat good quality dark chocolate, preferrably made with raw cacao

It’s not about perfection, it’s about variety. Every extra plant counts 💪

08/11/2025

🧬 Is Your Gut Trying to Tell You Something? 🤯

We often overlook the subtle signals our bodies send, especially when it comes to our gut health. The truth is, gut dysbiosis; an imbalance in our gut microbiome, isn’t something that happens overnight. It’s an accumulation of choices and exposures throughout our lives! 🗓️

This Reel explores the silent triggers that contribute to this imbalance such as:
🦠 Antibiotics: Necessary for health, but tough on our gut bugs!
🍔 Ultra-Processed Foods & Sugar: Fuel for the “bad” guys and starve the “good” guys.
🍷 Alcohol: Disrupts the gut lining and alters microbial balance.
🤯 Chronic Stress: Our brain-gut connection is real and stress wreaks havoc!
☠️ Environmental Toxins: Hidden disruptors in our everyday lives.

Every antibiotic course, every stressful week and every ultra-processed meal adds another brick to the wall of gut issues. The good news? It is possible to rebuild and restore balance! 💪

Are you experiencing any gut issues? Comment with a 🤢 or a 🙏

Don’t forget to SAVE this post for later and SHARE it with a friend! 📲

07/11/2025

✈️ Pilots, Stay Fit to Fly with Class 1 Medical Nutrition Support

If you’ve ever felt concerned ahead of your Class 1 medical, regarding blood pressure or risk factors for certain health conditions, I can help

🔍 I understand the requirements you need to meet to gain/retain your Class 1 medical and can support you with:
🧠 Expert nutritional guidance based on your individual needs and preferences
💬 One-to-one consultations to review diet, lifestyle factors and nutrient intake
🩸 Natural strategies to support healthy blood pressure
💊 Supplement recommendations (when required)

🧬 Elevate (no pun intended) with Private Nutrigenomic DNA 🧬 testing, offering insights into your:
😴 Sleep quality & fatigue
☕️ Energy & caffeine metabolism
❤️ Heart health & blood pressure
🍬 Blood sugar balance
🫃🏻 Weight management

I can then provide DNA-based nutrition and lifestyle recommendations designed to help reduce the risk of conditions developing whilst optimising your health and vitality

🛫 Don’t wait until your next medical to discover an issue, take protective, proactive steps now

Private testing, confidential consultations via video call

👉 Learn more or book your consultation via the link in bio

05/11/2025

🫃🏻Your gut isn’t just about food, it’s your second brain, your immune ally, and your energy regulator

🧠 Stress, sleepless nights, ultra-processed foods and inactivity can upset the gut’s balance

🌱 Whole foods, fibre, movement and rest help it flourish

When your gut’s happy, digestion improves, energy levels rise, and mood often follows
✨Take care of it, and it’ll take care of you

Nutrition with Katie

09/12/2025

04/12/2025

02/12/2025

27/11/2025

24/11/2025

21/11/2025

20/11/2025

18/11/2025

13/11/2025

08/11/2025

07/11/2025

05/11/2025

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