Create Health

09/12/2025

Our cravings can go wild in December - but your body has a reason for this. They’re a predictable physiological response, especially in midlife.

As hormones shift, your body becomes more reactive to blood-sugar swings, poor sleep, and stress.

December delivers all three at once.

So when you find yourself snacking more, grazing through the day, or feeling “bottomless” around chocolate tubs, it isn’t a discipline issue.

It’s your brain and metabolism trying to stabilise themselves.

Understanding this lifts the guilt—and frees you to use strategies that actually work. Here are a few tiny, science-led tweaks that make a big difference this time of year:
1. Front-load protein early in the day. It stabilises appetite hormones and can cut those afternoon energy crashes.
2. Set “anchor meals.” Even if the rest of the day goes sideways, sticking to three balanced meals keeps blood sugar steady and reduces that “I’ve lost the plot” feeling.
3. Give your brain a pause point. When cravings hit, take 60 seconds before acting. This interrupts the stress-craving loop and helps you choose rather than react. These aren’t about restriction or perfection—they’re about supporting a physiology that’s working much harder in midlife than most women realise.

If you want more practical, realistic support like this, my health-hub newsletter is returning in the New Year. Join the list and get the first edition when it lands!
Sign up in link below

04/12/2025

Hi, I’m Dr Emma Bray, Nutrition and Health coach, Chartered Psychologist, and someone who has spent nearly 20 years researching how to prevent high blood pressure and stroke… only to realise that none of it matters if people can’t stick to the habits that actually keep them well.

That’s why I help women 40+ take charge of the midlife slide, future-proof their health, and reclaim their natural energy, using simple, science-led habits that fit real life, not the fantasy lives sold by influencers.

Midlife has taught me two big truths;
First: perfection is a myth. You don’t need rigid routines, spotless tracking, or monk-like discipline to be healthy. You get to be human. You get to have wobbles. You can still make progress.

Second: change needs… actual change. If you’ve tried the diets, the restriction, the “start again Monday” cycle and it hasn’t stuck, it’s not you that’s the problem, it’s the method.

Sustainable habits win every time, and that’s the work I love helping women nail, and why I set up Create Health.

Outside of the science and coaching, I’m happiest outside, up a mountain, in the sea, or convincing my teenagers that fresh air won’t kill them. Feeling strong and grounded in nature reminds me why long-term health matters so much.

If you’re ready to start making changes that actually stick, I’ve put together a simple 5-step guide to help you build habits that last. It’s free, and it’s the perfect reset heading into the new year.
Find it in the comments 👇

16/05/2024

I’m at this week in Basal, Switzerland with my academic head on, presenting a poster of the findings of my REVERSE study for the first time- which is looking at using self-monitoring of blood pressure in pre-hypertension.
Great conference with stroke professionals from all over the world

15/05/2024

I was delighted to be invited to chat with Susan on her new podcast. My first podcast experience which Susan made super enjoyable!

Check out our chat and let me know what you think.

Susan Baird, Executive Coach from Advantage Coaching hosts this podcast. She helps leaders and their teams to unlock their potential so they can achieve their career goals. Each month we'll be covering topics that are important for anyone who wants to have a fulfilling career and balanced life. As w...

25/04/2024

Love the water comparison 🤣

02/04/2024

Spring is officially here.

The clocks have changed, we are waving goodbye to the hunger gap, and there’s a glimmer of hope of some warmer weather; morning frosts disappear, but watch out for the inevitable downpours! We are starting to see the first of the spring delights coming through, and in the UK it’s the start of asparagus season.

So what’s in season in April?

Although the days are getting lighter and there is a feel of spring just around the corner, we are in the hungry gap when it comes to our UK produce. This is the period between January to May when there is little fresh produce to harvest. Even so – there are still some in-season produce to be had which includes:

Asparagus
Braeburn Apples
Radish
Rocket
Wild garlic
Purple sprouting broccoli
Rhubarb
Spring onions
Morel mushrooms
New potatoes
Spinach
Beetroot

Why should we “eat in season”
🌍 Better for the environment - less transporting required
💰Can be cheaper as more abundant
👩‍🌾 Can help support local farmers and businesses
😋 Its fresher, tastes better and has more nutritional value

This month I’ve chosen Asparagus as the veggie of the month- because it has quite a short season typically starting towards the end of the month around St George’s day until the end of June, although we are now seeing it available earlier in the month – so keep your eyes peeled

Let me know in the comments whether you eat Asparagus – and if so how what’s your favourite way to get this super veggie into your diet.

30/03/2024

"How do you like your eggs in the morning, I like mine....."
....decorated as a hamburger!

(that song always reminds me of when Chris Evans was on Radio1!)

My son had to take a decorated egg to roll down the school field this week - this is what we came up with.

Whatcha think?

If you've been decorating eggs, lets see your creations

26/03/2024

Are you prioritising your employee health and well-being?

Are a small to medium sized business looking for someone new to contribute to your staff well-being events?

Maybe you don’t have staff well-being events yet but want to help your employees improve their health and well-being, so you have a happier, healthier and more productive workforce.

From lunch and learns and walk and talks, to 121 coaching, I can support you and your people on their health and wellness journey.

Popular talk topics include:
How Ultra-processed foods hijack your health
Top tips for boosting energy and productivity
How to create healthy habits that stick

…but topics and activities can be tailored to your needs and events, or awareness days that you are supporting. For example – it’s National Stress Awareness month in April here in the UK, so why not have me in to discuss how we can manage stress to increase productivity?

You don’t even need a formal meeting room – here’s me talking at a small gym last month! Or now the weather is (supposedly) better - we can take it outside and get some steps and fresh air in at the same time!

25/03/2024

"Be 1% better each day and by the end of the year you'll be 37 times better!"

I have an issue with this:
- what is 1%?
- what does that actually look like?
- what if my change isn't actually 1%

This can lead to inaction!

So lets forget the 1%

Lets just ask ourselves

"What small action can I do this week to improve on last week?"

I'm not talking huge fundamental change - I'm talking small scale, seemingly insignificant improvements

Because it's those small things, done consistently over time that will change your life

It might be
- drinking more water
- eating less chocolate
- eating more veggies
- moving more
- getting more sleep.....whatever that might be for you

So that might look like
- drinking an extra glass of water each week
- replacing one chocolate bar a week with something more nutritious
- buying and trying one new veggie this week
- adding an extra 500 steps on 3 days this week
- going to bed half an hour earlier on one night this week

And if you do this week on week, and in a years time look back to where you started from - you will see a massive difference

So - what will you do this week to be very slightly better than last week?

19/03/2024

Are you tired of being tired?

Are you ready to fight the fatigue?

There should be more to life than just dragging yourself through the day until bedtime

If you've forgotten how it feels to be full of zest for life - then its time to win your life back!

I have just two spaces opened up for 121 coaching - perfect timing for you to be feeling great for summer. When they are gone - they're gone.

If you're ready to prioritise your health and live the healthy, zesty life you deserve - lets chat.

Send me a DM and lets see whether we will be a good fit.

15/03/2024

We made it- day 5 of what are you thinking?

Today is about how you need to stop believing your excuses!

This mindset shift links with motivation that we discussed yesterday.

Only you will know if your reason for not doing something is a valid reason or if you are making excuses because it’s difficult and your motivation has deserted you.

You need to be really honest with yourself.
Dig deep- really question why it is you are wanting to pull out of your commitment to yourself.

It’s not always an easy or pleasant processes but If you can’t be honest with yourself, YOU will be your biggest barrier.

So what didn’t you show up for this week in your journey- was it a valid reason or an excuse?

If it was an excuse What can you put in place from the other shifts we’ve talked about this week to help you avoid you succumbing to your excuses again?

For the last time- let me know in the comments below.

13/03/2024

Ready for mindset shift #3?

If you want to be successful in your health journey ….
�You need to stop always chasing the next shiny thing i.e., the latest fad�

Don’t get derailed by the latest quick-fix Dave in the office is raving about

This should not be about jumping on the latest craze bandwagon - this is a lifestyle change.

Note the word “life”

It might not be sexy, and it won’t be the quick fix you might be looking for - rather it will require work, for the long haul.

You’ll need to make small, manageable steps, consistently over time so that you develop habits that are sustainable,

So that in 12 months, 5 years, 10 years time you’ll still be reaping the benefits.

What small sustainable habit could you start today? Let me know below.