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Integral Wellness Nutrition & Health Clinic

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Integral Wellness Nutrition & Health Clinic

Helping you regain your energy, control your cravings and reduce your risk of type 2 diabetes

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.

💚

13/10/2025

Joe Wicks’ Killer Bar – to be banned and binned, or has he got a point?

This week, I’ve done a deep-dive video on a topic that’s hogging the headlines.

While 3-minute social media reels took up the news feed, I believe the quick-fire responses were part of the problem.

So, I hit record and made it a conversation.

And while I was at it, I wanted to address the wider issues it raises: food regulation, ultra-processed foods, inequality, and the tricky balance between public health messaging and fear-mongering.

If you haven’t watched yet, I discuss:

👉🏼 Why the bar initially confused me, and what changed when I saw the whole programme.

👉🏼 The very different reactions between nutrition professionals and the public.

👉🏼 The tension between honesty about food struggles and triggering restrictive mindsets.

👉🏼 Why the food economy, not individual “blame”, sits at the heart of the issue.

👉🏼 And how we might push for genuine reform without losing compassion in the process.

Comment VIDEO and I’ll send you the link for the full video.

07/10/2025

Sauna or Ice Bath? Which team are you?

There’s a lot of debate about which is actually better for your health.

I decided to join the conversation after seeing a pharmacist dismiss cold exposure, citing a study that claimed it had no effect.

But aside from the study not really disproving its potential benefits, I keep coming back to one thought: shouldn’t our own bodies have a say in this?

Sometimes we’re so conditioned to follow the numbers that we forget to check in with ourselves.

And you’ll know at Integral Wellness we’re all about the data.

But if standing on a mountain, wind in your hair, makes you sleep better that night… do we really need a PubMed citation to validate that?

Don’t get me wrong: science is absolutely vital for biochemical understanding, approaches to healthcare and when we’re talking about supplements or pricey biohacking gadgets.

But for a sauna after the gym or a swim in your local lake? Your body is the best measure you’ll ever have.

And yes, the research is interesting:

🔥 Saunas can support heart health, recovery, and stress resilience.

🧊 Cold plunges can boost circulation, mood, and immune function.

But here’s the thing… Does any of that really matter if it doesn’t feel good to YOU?

I know people who swear by the cold, and others who can’t get enough of the sauna. Some happily do both, while others would rather avoid either altogether.

So, heat vs cold? Are we asking the wrong question?

Wisdom lies in listening to your body while respecting the data.

Tell me in the comments if you’re TEAM HOT or TEAM COLD and I’ll send you the link to my Substack on Saunas vs Ice Baths.

Address

Hitchin

Opening Hours

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

Website

https://integralwellness.co.uk/

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