Sarah Flower - Nutritionist & Author

Sarah Flower - Nutritionist & Author Sarah Flower is a nutritionist and author, based in Exeter, Devon, offering nutritional consultation

09/02/2026

Exercise and weight gain in midlife

If you are exercising more but the weight is not shifting, or is even creeping up, you are not doing anything wrong.

I see this a lot in women in perimenopause and menopause.

More exercise, especially high intensity or long sessions, can increase stress hormones, disrupt blood sugar, and drive fat storage when the body is already under pressure.

Weight gain in midlife is rarely about laziness or lack of effort.
It is usually about hormones, stress, gut health, sleep, and eating patterns that no longer match what your body needs now.

This is why doing more is not always the answer.
Doing things differently is.

If this resonates, you are not alone

05/02/2026

Alcohol and menopause are not great mates.
Alcohol pushes up hot flushes and night sweats.
It disrupts sleep and worsens anxiety.
It stresses the liver when hormones already need more support.
It spikes blood sugar and can drive weight gain.
You do not need to quit forever.
But cutting back often brings better sleep, calmer moods and fewer symptoms

You are not going mad.And you are definitely not broken.Menopause and perimenopause are not just about hot flushes. They...
04/02/2026

You are not going mad.
And you are definitely not broken.

Menopause and perimenopause are not just about hot flushes. They affect your brain, mood, sleep, gut, weight, joints, skin, confidence, and sense of self.

Anxiety. Rage. Brain fog. Poor sleep. Weight gain that will not shift.
These are not personal failings. They are hormonal.

I have just shared a new blog explaining why menopause symptoms feel so wide ranging, why they often start years before periods stop, and what actually helps.

If you have ever thought
What on earth is happening to me
This one is for you.

Link in bio. First link.

Everyone needs to read and understand this
02/02/2026

Everyone needs to read and understand this

From Jeremy Clarkson today;

Starmer’s inheritance tax will still kill farming.

The tax will ruin everything that makes Britain beautiful.

The Chinese will arrive, buy everything and turn our green and pleasant bits into a 20-million-acre pig factory

I know it's a bleak way to start your day, but at some point in the next couple of months it stands to reason that at least one of Britain’s 100,000 farmers is going to be told by his doctor that he has a terminal disease.

So he will have a decision to make. If he elects to have treatment and survives past April — when Labour’s new inheritance tax rules come into force — he will not be able to pass his farm on to his children. If he decides to die before then, by which I mean he chooses to hasten the inevitable and take his own life, he will.

This is not a theoretical problem.

Right now, all across Britain, actual people have been forced by class envy and bitterness to make this decision.

There should be an outcry. And yet incredibly, while Starmer recently backed down on the numbers involved, raising the threshold from £1 million to £2.5 million, half the farmers who would have had to pay inheritance tax under the £1 million arrangement will still have to pay it anyway.

And everyone seems to be satisfied with that. The story has gone away.

Which means Starmer has somehow managed to win the PR battle.

I think I see why.

The Labourites and their pink-haired supporters have a simple slogan they trot out when the subject of inheritance is raised. “Farmers must pay their taxes like everyone else.” That’s easy to understand, and even gets traction among normal people whose hair is not pink.

Farmers have tried to respond with a simple retort of their own:“No farmers. No food.”

But we all sort of know that it’s not really true. You could lose every farmer in Britain and the supermarket shelves would still be full.

It’s just that everything would have been imported.

What they mean is “No British farmers. No British food.”

But no one really cares.

Certainly not Starmer, whose quinoa is flown here every day from South America.

And his supporters aren’t bothered either because their carbon-neutral kale come from a peace collective in Bhutan. British food? What even is that? Meat? Eugh. Bread? That’s got gluten in it. Cue the vomit emoji.

I’m afraid there is no simple way of explaining why the inheritance tax on farms is still so unfair and wrong. It takes a while to outline the problems.

And I hope you have the patience now to read on because I’m going to try.

First of all, when your parents die, you sell their house and that’s OK because you are an accountant or a plumber or a teacher and you have your own house.

You then pay whatever tax is due on the money you receive from the sale and spend whatever’s left on a nice holiday in the Maldives.

That’s why you are sympathetic to the argument that farmers should pay inheritance tax as well. Because what’s the big deal?

It’s this.

A farmer’s child starts to work on the family farm, quite literally from the moment he can walk (I’m saying “he” for conciseness but I mean he or she).

He is up at dawn, milking the cows, feeding the sheep and greasing the ni***es on the tractor. He may want to sit by the fire playing with an iPad, but he cannot. Being born on a working farm is like being born into the royal family. Some do manage to leave, but there’s always a huge fuss. Most just accept their fate and get on the train to Carlisle to open a new disabled ramp at the civic centre. It is their calling.

So, as the weeks and the months roll by, the farmer teaches his kid all about their farm, in the same way that his father had taught him. And as time goes by, the kid develops an encyclopedic knowledge about what grows where and what doesn’t. He will come to know every square inch of the farm.

One day, of course, his dad will die, and if the farm is medium-sized, thanks to the Labourites, he will have to pay inheritance tax.

And the only way he’ll be able to afford to do that is sell a portion of the farm.

Which would make it completely unviable. I have a thousand acres at Diddly Squat and even a farm that big does not make money.

If I had to sell a third of it to pay Rachel Reeves, it would stop breaking even and make a loss.

So the farmer’s kid has no choice. He has to sell the whole lot. Which means all the generational knowledge about that piece of ground is lost.

No one will ever be able to farm it as well ever again. So, you see, the question of inheritance is not the same for farmers as it is for you.

You can sell your parents’ house when they die and someone else will be able to live in it. They will be able to operate the doors and the windows. They know how a house works. But you can’t just sell a farm to someone and expect them to have the first clue about how it should be run. I know this better than most.

And who exactly is going to buy it? It sure as hell isn’t going to be a farmer. They don’t have the money to buy land these days. It could be a hedge fund type, but what do they do with the fields? Get a contractor in to farm them? Ha. Good luck with that. The big contractor businesses are firing clients and pulling out of arable farming in great swathes of the country because there’s just no money in it any more.

Maybe, then, the farm will be sold to a developer who’ll put houses on it, or industrial units or wind turbines or solar panels. This would make Angela Rayner and Ed Miliband very happy for sure, but is it what you want the countryside to become? Even worse, the same thing that’s happened across America could happen here. The Chinese arrive, buy everything and turn Britain’s green and pleasant bits into a 20-million-acre pig factory.

The inheritance tax on farms is going to ruin everything that makes Britain beautiful.

And then there’s the question of the poor farmer. What’s he supposed to do?

All he’s done, ever since he was three, is farm.

Kaleb, who helps me at Diddly Squat, only ever went to school to sell his teachers the eggs from his hens. And then he used some of the profits to help pay the fines the local education authority imposed on his mum for his truancy. The rest he used to buy a pig. And eventually a tractor.

As a result he has never heard of Fleetwood Mac or Neil Armstrong. In a general knowledge quiz he’d be beaten by one of his cows. If he couldn’t farm he’d be completely stuck.

And what is the point of stopping farmers farming? We are all extremely lucky that we have an army of them who are willing to be unpaid custodians of the countryside.

And who are willing to work for pennies to keep us fed. This system couldn’t be invented in a meeting or on a spreadsheet. It has evolved over hundreds of years and we should be grateful for it, not peppering social media with posts saying “Farmers should pay tax like everyone else”.

Oh yes.

The tax.

It’ll wipe out farming, and all the industries that go with it, destroy the countryside, cause any number of suicides and raise just £300 million a year for the Treasury.

Which is about enough to fund the NHS for one afternoon.

31/01/2026

That healthy breakfast might not be helping your hormones or weight loss journey.

Porridge with banana, dates and honey sounds nourishing. But it is mostly sugar

That is a blood sugar spike waiting to happen

You feel energised at first
Then hungry, shaky or tired an hour or so later

Now compare that with protein

Eggs, meat, fish, Greek yoghurt, cottage cheese, tofu or leftovers
Protein slows glucose release
Keeps insulin steadier
And keeps you full

This matters even more in perimenopause and menopause

You do not need to ditch porridge forever
Just stop letting it be all carbs

Add protein
Reduce the sugar load
Feel the difference. Check out my high protein ebook available on my website.

29/01/2026

I don’t obsess over calories.
I focus on blood sugar and insulin instead.

Here’s why.

You can eat fewer calories and still gain weight if insulin is constantly high.
You can eat more calories and lose weight when blood sugar stays steady.

Insulin is a fat storage hormone.
When it stays elevated, fat loss switches off.
Inflammation ramps up.
Cravings get louder.
Energy drops.

This is why calorie counting so often backfires.
It ignores hormones.
It ignores stress.
It ignores real food quality.

When we stabilise blood sugar
hunger calms
inflammation settles
energy improves
and weight loss finally feels possible

Protein first.
Less sugar.
Fewer ultra processed foods.
Better sleep.
Gentler on the body.

This is not about restriction.
It’s about working with your physiology, not fighting it.

Calories matter.
But hormones matter more.

If weight loss feels stuck, this is usually why.

29/01/2026

Menopause myth busting time.

One of the biggest myths I hear is that oestrogen just gently declines as we age.

It doesn’t.

During perimenopause, oestrogen often swings wildly. Up. Down. All over the place. Some months it can be higher than ever, then suddenly crash. That hormonal chaos is what drives symptoms like anxiety, migraines, heavy periods, breast tenderness, poor sleep and mood changes.

It is not a slow fade. It is a hormonal rollercoaster.

This is why so many women are told their symptoms are stress or anxiety, when in reality their hormones are doing laps.

Understanding this changes everything. It explains why one size fits all advice does not work. It also explains why supporting blood sugar, liver detox pathways, gut health and stress hormones matters so much during this phase.

Menopause is not a hormone off switch. It is a transition. And your body deserves better information than outdated myths.

28/01/2026

Blood sugar. Not glamorous. But during menopause, it matters more than ever.

If your hormones feel chaotic, your energy crashes mid afternoon, or your weight will not budge, unstable blood sugar is often part of the picture.

Oestrogen helps keep blood sugar steady. As it declines in perimenopause and menopause, insulin sensitivity drops. That means more spikes, more crashes, more cravings, and more fat storage around the middle.

This is why you might feel shaky if you skip meals. Or ravenous by 4pm. Or wired but tired at night.

The fix is not eating less. It is eating smarter.

Protein is your best friend here. It slows digestion, steadies blood sugar, supports muscle, and keeps you fuller for longer. Most women are simply not eating enough of it, especially at breakfast.

Fibre matters too. Not the ultra processed cereal kind, but fibre from lower carb vegetables, nuts, seeds, and berries. Fibre feeds your gut, slows glucose release, and reduces insulin spikes.

Start here
Add protein to every meal
Build meals around whole foods
Stop starting the day with toast and caffeine alone
Aim for balance, not restriction

Menopause is not about willpower. It is about physiology.

Support your blood sugar, and everything else becomes easier.

Save this for later and share with a friend who needs it.

24/01/2026

Perimenopause often starts earlier than people expect.

For many women, it begins in the late 30s to early 40s. Sometimes earlier. Long before periods change or hot flushes appear.

The first signs are often subtle and easy to miss. Gut changes like bloating, constipation or food reactions that feel new. Poor sleep, especially waking between 2 and 4am. Anxiety that feels unfamiliar or harder to manage.

These symptoms are not random. Shifting oestrogen and progesterone affect the gut, the nervous system and blood sugar long before periods become irregular.

If you feel like your body has changed but no one has mentioned hormones yet, trust that instinct. Perimenopause is not just about periods. It is a whole body transition.

Understanding what is happening is the first step to supporting it properly

23/01/2026

Sourdough, I love making it but unfortunately I can’t eat it as I react to wheat and gluten, so this bad boy is off to my beautiful neighbour.

22/01/2026

Two gut issues I see constantly in clinic with midlife women.
Overgrowths and poor digestion.

This is often sitting underneath bloating, reflux, food reactions, fatigue, poor sleep and stubborn weight gain.

You can eat well and still struggle if digestion is weak or bacteria are in the wrong place.
And during perimenopause and menopause, this becomes even more common.

This is not about extreme diets or cutting out everything you enjoy.
It is about fixing the foundations so your body can actually use the food you eat.

If you feel like your gut has changed and you do not recognise it anymore, you are not alone.

Save this for later and follow for calm, realistic gut and hormone support for women 40+

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