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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 3pm Thursday 9am - 5pm

https://integralwellness.co.uk/

Integral Wellness Nutrition & Health Clinic, Hitchin (2025)

01/12/2025

We’ve all been there, right? 🎄🍽️ 😮‍💨

By the time you get to Christmas Eve, you’re already feeling worn out, sick, and cranky.

Then Christmas Day comes and you’re so stuffed after dinner that all you’re able for is an afternoon nap.

The rest of the holidays are spent in a daze of intense cravings, low energy, and unpredictable moods.

What if you could enjoy Christmas without feeling bloated, sick and sluggish? You can…

But first, a quick explainer…

When we dive into copious amounts of festive foods our blood sugars can spike - and what goes up must come back down.

The resulting crashes leave you feeling drained, irritable, and craving even more.

(That’s why it’s so hard to resist those bowls of chocolates!)

Food and alcohol are often seen as ‘getting into the Christmas spirit,’ but overdoing it can leave you bloated, sluggish, and unable to enjoy the festive fun fully.

It doesn’t have to be this way…

We created our Happy & Healthy Christmas Guide so you can feel full of energy and festive cheer, while still enjoying your favourite foods in moderation.

Think of it as your one-stop guide to balance the festivities with feeling your best.

(That means no sugar crashes, mood slumps or unbuttoning of jeans!)

Here’s a peek at what’s inside…

✨A 10-step Christmas Survival Guide so you can prioritise good health while having fun!

✨A 10-point Christmas Prep Cheat Sheet so you can prevent hunger and eat mindfully.

✨2 pages of nutrition top tips and easy swaps to balance your blood sugars with tasty alternatives, from stuffing to desserts.

✨A 2-page Alcohol Alternatives Guide so you can avoid alcohol’s effects on blood sugar while still sipping on something tasty.

✨3 delicious blood sugar-balancing recipes ready to impress your guests.

Comment ‘Healthy Christmas’ and we’ll send you the link to our Happy & Healthy Christmas Guide.

It’s time to do Christmas differently this year so you can say goodbye to festive sluggishness and start the new year feeling great.

22/11/2025

A question we get asked weekly at the clinic ⬇️

To fast or not to fast?

Here’s an honest look at the pros and cons.

Humans have been fasting for thousands of years, for health, for clarity, and for spiritual reasons.

But fasting today is also about modern goals: weight loss, better energy, and sharper focus.

And there are many ways to do it…

(Nope it’s not just skipping meals!)

Some people stick to intermittent fasting, eating in an 8–10 hour window and fasting the rest of the day. Others try the 5:2 diet, alternate-day fasting, or longer periodic fasts.

And here’s what we know to be true…>>

SLIDE 4: Fasting can bring real benefits: weight and fat loss, better blood sugar control, improved heart and gut health, mental clarity, and even cellular repair.

BUT the results are super individual…

For some, it’s invigorating. But for others, fasting can bring fatigue, hunger, or irritability.

Hormones, age, health conditions, and even your cycle can change how fasting feels.

And interesting fact time: Men and women respond differently.

Women may need shorter fasts or adjusted timing depending on their cycle, while men might notice improved growth hormone or focus.

There are other cons to consider too…

Without enough protein or strength training, your body can break down muscle instead of fat when you fast.

And blood sugar dips are a risk for people with diabetes or other metabolic conditions, too!

Thinking about fasting?

Comment FAST and we’ll send you our full guide on fasting, breaking down the pros, cons, and tips for the fasting style that works best for you.

17/11/2025

It’s vital ‼️

So what does it mean to be metabolically flexible?

(No, it’s not just about how easily you lose weight!)

Quick lesson: Your body runs on two main fuels: Carbs for quick energy and fats for steady energy between meals.

When you’re metabolically flexible? Your body switches smoothly between those fuels depending on what it needs. Your energy feels stable and your blood sugar behaves.

But when flexibility is lost?

Your body gets “stuck” relying on sugar, leading to cravings, energy crashes, and snacking.

And that’s not all. Metabolic inflexibility is also linked with…

👉🏼 Higher blood pressure
👉🏼 Insulin resistance
👉🏼 Cholesterol imbalances

Basically…

It causes a ripple affect across several different aspects of your health, BUT it can be improved!

Blood pressure, blood sugar, and cholesterol are three of the strongest predictors of long-term health. And metabolic flexibility ties directly into all of them.

So, how do you become more metabolically flexible?

We’ve covered that in our Metabolic Flexibility blog.

Comment ‘Metabolic’ to get the link.

11/11/2025

Don’t make this mistake!

Just because health issues run in the family doesn’t mean you’re destined to follow in those footsteps.

Your family history can raise your risk - it’s raised mine - but it doesn’t decide your future because health isn’t only about DNA.

And learning the habits that influence how well your body manages blood sugar, blood pressure, cholesterol, inflammation, and metabolism plays a far bigger role than genetics alone.

At Integral Wellness, we have a specialist focus on cardiometabolic conditions.

We know more than a thing or two about type 2 diabetes, blood pressure, cholesterol, and heart and metabolic health…

AND how to guide you through effective change.

Our root-cause first, evidence-based, driver discovery approach addresses the underlying causes of the condition you have or fear you’ll have in the future.

And we know that with the right support you can ‘overwrite’ the family history you think you’re destined to inherit.

Because guess what?

Everyone picture in this post is doing just that!

The risk for cardio-metabolic health conditions is substantial in both my parents’ families. So, we’re each applying our own personalised nutrition and lifestyle approach to prevent it.

Here’s what that means…

👉🏼 Non-judgemental support (We champion progress over perfection!)

👉🏼 Root cause investigations (To restore your health AND manage symptoms.)

👉🏼 Personalised plans designed for long-term success (No quick fixes or fads here!)

👉🏼 Nutrition education (so you understand the how and why of the changes you’re making)

Ready to write a healthier future?

Comment or DM us ‘1-1’ to learn more about our 1-1 nutrition support.

Instead of asking, “What did I inherit?”, you can ask yourself, “What can I change today?”

05/11/2025

Relate to any? Or just me…

1️⃣ CGM police — yes, diabetics need priority if supply is short, but stopping others learning about their blood sugars for prevention feels so shortsighted. The research here is exciting!
 2️⃣ The Zoe study — calling it personalised nutrition is a stretch. Algorithm-based, generic reports and controlled study parameters limit true personalisation.
 3️⃣ Poly-pharmacy = multiple meds. And with no mention of diet and lifestyle!
 4️⃣ Tap water — grim! Between contaminants, forever chemicals, microplastics and bacteria outbreaks, I’m out.
 5️⃣ Supermarkets now have more aisles I don’t use than I do.
 6️⃣ AI health advice — be cautious! It’s only as accurate as the info it’s trained on (which is something highly inaccurate!)
 7️⃣ Synthetic fragrance = headache central.
 8️⃣ Skinny jeans — once daily wear, now a once-a-month event. They don’t let you have any secrets.
 9️⃣ Vitamin D guidance still poor. 400IU NHS recommendation without testing or cofactor nutrients? We can do better.
 🔟 Scrolling or headphones while walking… I’m breaking up with both. (Running’s different.)
 1️⃣1️⃣ Anything after 9pm — no explanation needed.
 1️⃣2️⃣ Headlines about people’s bodies — should’ve stopped years ago so self-esteem was saved.
 1️⃣3️⃣ My right hip = dysplasia.

1️⃣4️⃣ Screens — distraction and overwhelm hiding behind FOMO and dopamine.
 1️⃣5️⃣ Radiators — too hot, too dry, too artificial.

Which one would you keep for your list?
 And what did I miss? 👇

03/11/2025

Have you made this mistake? ⬇️⬇️⬇️

You’re underestimating Vitamin D because it’s more than just an immunity vitamin.

Sure, it helps your body fight infections, but its role doesn’t stop there…

1. It supports healthy blood pressure

Yep! Vitamin D helps your blood vessels relax and supports kidney function, both of which are vital for maintaining healthy blood pressure and heart health.

2. It helps regulate blood sugar

Did you know low vitamin D levels are linked to insulin resistance and a higher risk of type 2 diabetes? Optimal levels improve how your body uses glucose.

3. It even influences cholesterol

Cholesterol is used to make vitamin D in your skin, and when vitamin D is low, it can affect how cholesterol is metabolised. (In turn, that can increase inflammation & impact heart health.)

So yes, vitamin D helps protect you against winter nasties like colds and flu.

But it also supports your heart, your metabolism, and your immune system all at once.

Comment ‘vitamin D’ and we’ll send you the link to our vitamin D blog, where you’ll learn all about how to optimise your levels this winter.

Improved blood sugar, blood pressure, and cholesterol, here you come!

29/10/2025

Gallbladder issues = high cholesterol!

We see this all the time in clinic.

A client has their gallbladder removed years ago, and now their cholesterol is the issue - yet no one has told them the two are connected.

I also so often hear, “my body hasn’t felt like my body since they removed my gallbladder.”

And yet gallbladder removal is treated like it’s no big deal.

But it is.

The gallbladder plays a vital role in cholesterol metabolism and overall digestion.

Here’s what it actually does:
 💧 Stores bile (after it’s produced by the liver) ⚖️ Concentrates bile by reabsorbing water and electrolytes 🥑 Releases bile when you eat, to help you digest fats 🧈 Supports the absorption of fats and fat-soluble vitamins (A, D, E, K) 🚽 Helps excrete fat-soluble toxins, bilirubin, excess cholesterol and oestrogen 🧪 Neutralises acidic chyme from the stomach 🦠 Acts as an antimicrobial, helping keep the gut microbiome balanced

So when bile flow is sluggish - whether due to sludge, stones, or gallbladder removal - cholesterol metabolism is disrupted.

Common reasons bile sludge or stones develop include:
👉🏼 Low-fat diets (yes, really)
👉🏼 Yo-yo dieting
👉🏼 Menopause and hormonal changes
👉🏼 GLP-1 medications
👉🏼 HRT
👉🏼 Poor-quality diets and low fibre intake
👉🏼 Rapid weight loss
👉🏼 Chronic stress
👉🏼 Higher body weight
👉🏼 Underactive thyroid (hypothyroidism)
👉🏼 Fatty liver disease
👉🏼 Diabetes
👉🏼 Insulin resistance

So here’s the deal. 
If you’ve had your gallbladder removed, or you’re struggling with gallbladder symptoms and high cholesterol - don’t settle for “that’s just how it is.”

These are connected. 
And there’s a lot you can do to support bile flow, hormone balance and cholesterol metabolism through diet and lifestyle.

You deserve to feel like you again, not just be handed a Statin and sent on your way.

 

21/10/2025

If you want click-bait opinions about nutrition, you won’t find them here.

Because if we, as nutritionists, slowed down a bit before posting, we’d have a much healthier online nutrition space.

When there’s a trending nutrition topic, experts take to social media and share their thoughts at breakneck speed.

Case in point: When Joe Wicks launched his Killer protein bar last week, countless experts shared quick-fire reels condemning it on social media, before they’d even watched the accompanying documentary.

And it’s something you won’t ever find me doing, because nutrition is far too nuanced to squeeze an opinion into a 90-second reel.

(In case you missed it, I shared a 30-minute video on Substack about the Joe Wicks’ bar. Comment ‘Joe’ and I’ll send you the link.

Taking my time to form a solid opinion before commenting means I’m often late to the party. I’ll likely never be the first person to post about a topic or the person who shouts the loudest.

But what I can assure you of is that when I do share my opinion, it will always be evidence-based, measured, deeply considered, and never, ever shared purely for views.

So if you want a nutritionist who shares hot takes, bashes others in the industry on their green screen behind them, this isn’t the account for you. (It’s unprofessional IMO.)

But if you want someone who leads with integrity and genuinely wants you to be well-informed so you can make better decisions about your health, that’s who I am and what I do.

Hit follow, and I promise you’ll always get thoughtful, reliable guidance from me and the team.

💚

17/10/2025

Nervous system reset. The one I didn’t know I needed.

(As per usual… if I’m really honest.)

Stress is my achilles heel. I’m able to GO for a long time and use stress to push me forwards.

I think I’m fine and with “so much to do” I just keep going.

I’d like to take this moment to confirm that I do not recommend it. It’s a character flaw I’m continually working on!

So when the husband said we had the opportunity to take up a remote respite location in Pembrokeshire, offered due to the work he does, I actually said yes through gritted teeth.

I didn’t feel I had the time to take respite…

🤣 I know, I know!

Despite working all day Tuesday and both Wednesday and Thursday mornings, it has been what we both needed. Not just rest but time together outside our usual four walls and routine.

There are no food photos. Life as a nutritionist often means you never switch off as you have to eat every day and so you think about nutrients every day. When I think about our food shop and meal plan, it’s after thinking about a dozen clients food needs that week.

So when I walked into the cottage with a full fridge of food, I took the opportunity to think less about meals, make what was readily available for us and just be present.

I’m grateful, for it meant a calmer mind and more time outside, just being.

No matter what we’d like to achieve with our health, we won’t get there while our nervous system is wound so tightly.

When it’s constantly in “go mode”, our body stays in a state of alert - stress hormones rise, digestion slows, sleep suffers, and repair takes a back seat. It’s no wonder we hit a wall.

And yet, it’s so easy to live there - wired, busy, over-functioning - because the world rewards it. But you have to actively step away from it, soften it, work on it. Especially if it’s your Achilles heel.

It may not be easy, and you might start through gritted teeth, but it will be worth it.

Because your health actually depends on it.

Integral Wellness Nutrition & Health Clinic

01/12/2025

22/11/2025

17/11/2025

11/11/2025

05/11/2025

03/11/2025

29/10/2025

21/10/2025

17/10/2025

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 3pm
Thursday	9am - 5pm