Sarah Flower - Nutritionist & Author

Sarah Flower - Nutritionist & Author I’m Sarah Flower, nutritionist with over 30 years of experience bringing together nutrition science and real food. Founder of Heart & Thyme coming soon

I work with clients across the UK, from my clinic in Devon or via Zoom, supporting women and families.

Today I launched something new.After 30 years in nutrition and 24 cookery books, I still believe the most powerful healt...
01/03/2026

Today I launched something new.

After 30 years in nutrition and 24 cookery books, I still believe the most powerful health advice begins in the kitchen.

Heart & Thyme is my weekly kitchen letter. Recipes. Reflections. Practical guidance on hormones, gut health and real food.

It feels like coming home.

You can subscribe via the link in my bio

Which of these menopause symptoms surprised you the most?I talk about these in clinic every week — and yet most women ha...
01/03/2026

Which of these menopause symptoms surprised you the most?

I talk about these in clinic every week — and yet most women have never been told they’re hormonal.
From itchy ears to 3am panic, frozen shoulders to gut issues, menopause doesn’t always look how you expect.

⚡ You’re not imagining it.
⚡ You’re not alone.
⚡ And it’s not “just stress” or “just getting older.”

👇 Let me know in the comments – which symptom caught you off guard?
💬 Want to talk it through? Book a free 15-minute Zoom chat via my website (link in bio).
✨ Support available UK-wide.




I am not anti-alcohol, but I am honest about what I see in clinic.Two or three glasses.Two or three nights a week.Most w...
27/02/2026

I am not anti-alcohol, but I am honest about what I see in clinic.

Two or three glasses.
Two or three nights a week.

Most women tell me it helps calm them down, whilst also telling me about their heightened anxiety, poor sleep, and struggles to lose weight. Remember....

Alcohol affects us more in perimenopause, menopause and beyond. Weight loss stalls. Sleep worsens. Anxiety creeps up.

In midlife we metabolise alcohol differently.

Lower oestrogen changes how we process it.
Liver capacity is not quite as resilient.
The effects feel stronger.
And they last longer.

Alcohol pauses fat burning while your body prioritises detoxifying it.
It disrupts blood sugar.
It dysregulates cortisol.
It fragments sleep.

And this is not just on the night you drink.

For some women, the impact on sleep, cravings and stress can ripple on for several days afterwards.

We also clear hormones through the liver and the gut.

If those systems are already under pressure, regular alcohol can slow hormone clearance and worsen symptoms.

You do not have to quit forever.

But if nothing is shifting, if weight is stuck, if sleep is poor, if anxiety is raging, this is worth looking at properly.

Midlife requires a slightly different strategy.

Honest conversations matter. Reach out if you would like to chat.

💨 Bloated after eating? It could be SIBO…So many people struggle with gut issues like bloating, brain fog, or constipati...
26/02/2026

💨 Bloated after eating? It could be SIBO…

So many people struggle with gut issues like bloating, brain fog, or constipation, and are told it’s “just IBS.”

But what if it’s SIBO — small intestinal bacterial overgrowth?

I’ve just published a blog on the 5 Hidden Signs of SIBO, plus how to test for it, treat it naturally, and finally start feeling better.

🎁 BONUS: You can also download my free SIBO guide — a practical resource packed with symptoms, treatment options, and next steps.

👉 Tap the link in bio and head to my website to read the blog and download the guide
🗓 Book a free discovery call if you’re ready to take action

Three protein breakfast fails I see all the time. 1. Oats, banana and honey and calling it high protein. 2. Toast and pe...
25/02/2026

Three protein breakfast fails I see all the time.
1. Oats, banana and honey and calling it high protein.
2. Toast and peanut butter and hoping the peanuts are doing the heavy lifting.
3. A bowl of granola with a polite spoon of yoghurt and thinking that counts.
4. No breakfast at all and then wondering why the biscuit tin calls your name at 4pm.

Most midlife women need around 25 to 35g of protein at breakfast.

Not 8g.
Not 12g.
Proper protein.

And we need to think about both quantity and quality.

One egg gives you roughly 6 to 7g of protein. Two eggs is still only around 12 to 14g. You may need more.

Greek yoghurt provides about 9 to 10g per 100g. A small spoonful will not touch the sides.

Protein smoothies can work well, but check the label. Some powders are highly processed, full of fillers and poorly absorbed. Choose wisely.

Leftover salmon is a brilliant option. Around 20 to 25g per 100g and rich in omega 3 as well.

The point is this.

If you are aiming for 30g, you need to build it deliberately. It rarely happens by accident.

Not just oats and hope.

Your metabolism needs a signal. Protein is that signal.

If you want realistic, hormone supportive breakfast ideas, have a look at my High Protein Breakfast eBook via the link in my bio.

🧬 Hormones. Stress. Insulin resistance. It’s not just about “eating less and moving more.”Midlife weight gain is complex...
24/02/2026

🧬 Hormones. Stress. Insulin resistance. It’s not just about “eating less and moving more.”

Midlife weight gain is complex, and it’s not your fault.

My latest blog post uncovers the real reasons behind stubborn pounds in your 40s, 50s, and beyond — and why calorie counting often makes things worse.

📖 Empower yourself with the facts (and some practical tips you can try today).

👉 Read the blog now via the link in bio. https://www.sarahflower.co.uk/post/midlife-weightgain

23/02/2026

Still hungry an hour after breakfast?
Dragging yourself through the morning?
Let’s fix that.

My new High Protein Breakfast eBook is here, with 31 delicious, protein-packed recipes to fuel your day the right way.
No fads, no blood sugar crashes, just real food that supports your energy, metabolism and hormones.
There are also some informative articles on protein, cortisol, fibre and more.

Perfect for busy people who want:
🍳 Easy, balanced breakfasts
🥑 Gluten-free, lower-carb, unprocessed options
📊 Full nutritional breakdown (net carbs, protein, fibre, fats)
📚 Expert tips on protein, blood sugar, cravings and hormones

Whether you're juggling stress, struggling with sleep, or just fed up of feeling knackered all morning, this is for you.

👉 Available now for just £4.50 for an 80-page ebook.
(Link in bio or head to sarahflower.co.uk to download your copy from my shop - click on buy books in the header of my website.)

22/02/2026

POV you have spent 30 years as a nutritionist and 17 years writing and developing recipes

24 books published
Ghostwriter
Brand partner
Thousands of recipes

Real kitchens. Real food. Real experience

Follow for recipes, nutrition insight and behind the scenes of a recipe developer

Midlife weight gain is rarely about discipline. In fact, most of the ladies I work with have enormous discipline and de...
22/02/2026

Midlife weight gain is rarely about discipline. In fact, most of the ladies I work with have enormous discipline and dedication, but unfortunately, they are focusing on the wrong areas.

It is often about unstable blood sugar.

When insulin stays high, fat burning stays low and cortisol continues to have a party, affecting our mood, our sleep and inflammation.

Repeated spikes from refined carbs, sugary snacks or constant grazing keep your body in storage mode.

Add fluctuating oestrogen, higher cortisol and broken sleep and it becomes even harder.

This is not about banning doughnuts.

It is about understanding what your metabolism needs now.

Protein at breakfast.
Proper meals.
Less grazing.
Better sleep.

Stability changes everything.

If weight feels stuck in midlife, look at blood sugar before you blame yourself.

Save this and come back to it when you need the reminder.

Address

Holmedale Health, 34 Denmark Road
Exeter
EX1,1SE

Opening Hours

Monday 9am - 5:30pm
Tuesday 9am - 8pm
Wednesday 9am - 5:30pm
Thursday 9am - 5:30pm
Friday 9am - 5:30pm

Telephone

+447545287816

Website

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