Virginia Richardson Nutrition

Virginia Richardson Nutrition At Virginia Richardson Ltd. we want you to feel good and love the food you eat.

Author & Nutritional Therapist helping you improve gut health, balance hormones and boost energy with simple, evidence-based nutrition.
✨ Creator of Nourish & Flourish Online Course
🎁 Free Gut Health Guide on Website We give you no nonsense nutritional advice that's easy to follow and that you'll love.

🌿 Winter Digestion & Immunity — How to Support BothDuring the colder months, digestion naturally slows down as the body ...
16/12/2025

🌿 Winter Digestion & Immunity — How to Support Both

During the colder months, digestion naturally slows down as the body conserves more energy for warmth. This can lead to bloating, sluggish bowels, and reduced nutrient absorption — all of which can impact immune strength.

To support both gut and immunity this winter, focus on warm, easy-to-digest meals like soups, stews, and porridge, include plenty of fibre from vegetables and wholegrains, and add fermented foods such as kefir, sauerkraut, or live yoghurt.

Gentle movement (try a short walk after meals), staying hydrated, and eating regular meals can also help keep digestion flowing smoothly and your immune system resilient.

When Symptoms Don’t Add Up, Testing Brings ClarityHave you ever felt like your symptoms don’t make sense?Bloating one we...
15/12/2025

When Symptoms Don’t Add Up, Testing Brings Clarity

Have you ever felt like your symptoms don’t make sense?
Bloating one week, low mood the next… irregular bowels, fatigue, poor sleep, cravings, skin issues — and nothing seems connected?

Here’s the truth:
They are connected.

Your gut, hormones and nervous system work as one ecosystem.

This is why functional testing is so transformative.

A comprehensive stool test (I use Genova Diagnostics) + hormone panel can reveal:

🔍 Gut bacteria imbalances
🔍 Low digestive enzymes
🔍 Yeast or pathogens
🔍 Inflammation
🔍 Cortisol dysregulation
🔍 Estrogen dominance
🔍 Low progesterone
🔍 Thyroid issues impacting digestion and energy

Suddenly, your symptoms start to make complete sense.

With the right testing, you stop guessing — and you start healing.


Photo by Anthony Tran on Unsplash

Gut-Healing Miso, Mushroom & Barley Soup - Comforting • Mineral-Rich • Supports MicrobiomeIngredients (serves 4):1 tbsp ...
12/12/2025

Gut-Healing Miso, Mushroom & Barley Soup - Comforting • Mineral-Rich • Supports Microbiome

Ingredients (serves 4):
1 tbsp olive oil or sesame oil
1 onion, chopped
2 garlic cloves, sliced
250g mushrooms, sliced
1 carrot, diced
1 celery stick, chopped
½ cup pearl barley (or use quinoa for gluten-free)
1 litre vegetable stock
1–2 tbsp miso paste (stirred in at the end)
Small handful kale or cabbage, shredded
Optional: fresh parsley or spring onions

Method:
Sauté onion, garlic and mushrooms until soft.
Add carrot, celery and barley. Stir for 1 minute.
Pour in the stock and simmer for 30–35 minutes (15 if using quinoa).
Remove from heat and stir in miso paste (don’t boil it — keeps the probiotics alive).
Add kale/cabbage and let it wilt in the heat.
Finish with parsley or spring onions.

Why it supports immunity + gut health: Miso provides natural probiotics (if added after cooking). Barley is rich in beta-glucans — great for immune support. Mushrooms offer vitamin D precursors and immune-modulating compounds.

10/12/2025

A real life gut health moment - do you ever notice things like this?

The Power of a Comprehensive Gut AnalysisGut symptoms rarely come from one single cause.It’s often a combination of bact...
10/12/2025

The Power of a Comprehensive Gut Analysis

Gut symptoms rarely come from one single cause.
It’s often a combination of bacteria imbalance, low digestive enzymes, inflammation, stress, and even how your immune system is functioning inside the gut.

A comprehensive gut analysis helps us see ALL of that in one place.

Why it’s so helpful:

✨ It identifies exactly which bacteria are thriving — and which are causing trouble
✨ It checks for parasites, pathogens, yeast and overgrowths
✨ It shows how well your body digests fats, proteins and carbs
✨ It highlights inflammation — even when blood tests look “normal”
✨ It assesses your gut immunity (secretory IgA)
✨ It helps explain symptoms like bloating, IBS, fatigue, brain fog, food reactions, and skin issues
✨ It guides whether you need probiotics, antimicrobials, digestive enzymes, stress support — or something else entirely

I use Genova’s GI Effects® panel because it’s incredibly thorough and clinically reliable.

This test allows us to stop guessing which foods, supplements or strategies might help you…

…and instead create a personalised roadmap based on your biology.

If you feel like you’re doing “all the right things” but still not feeling better — this kind of testing can be life-changing.


Photo by Drew Hays on Unsplash

🌿 Quick Immune Support Tips for DecemberAs we move through the coldest part of winter, small habits can make a big diffe...
09/12/2025

🌿 Quick Immune Support Tips for December

As we move through the coldest part of winter, small habits can make a big difference to your immunity.

Aim for plenty of whole foods, especially those rich in vitamin D and antioxidants, and keep sugar and alcohol on the lighter side to support your body’s natural defences.

Gentle daily movement and regular fresh-air breaks help stimulate the lymphatic system, keeping your immune function steady and strong.

NEW Purition Flavour Alert: Ginger Nut ✨Warming, comforting and absolutely perfect for winter wellbeing. Purition have j...
07/12/2025

NEW Purition Flavour Alert: Ginger Nut ✨

Warming, comforting and absolutely perfect for winter wellbeing. Purition have just launched their brand-new Ginger Nut blend, and as your resident winter-wellness enthusiast, I am obsessed.

Ginger is one of my favourite all time ingredients (not just during the winter) because it’s not only deliciously warming, it’s deeply supportive for digestion, immunity and energy, all things we focus on in the Winter Wellness Programme.

Why Ginger Nut is perfect for this season:

🌿 Supports digestion
Ginger helps stimulate digestive enzymes and gut motility — especially helpful during the winter months when digestion naturally slows.

🧡 Naturally anti-inflammatory & antioxidant-rich
Ginger contains powerful compounds like gingerol, supporting the immune system and reducing inflammation.

🔥 Warming & energising
Ideal for cold mornings, winter workouts and that mid-afternoon slump. Ginger increases circulation and brings that cosy, grounded feeling we all crave at this time of year.

🥣 Wholefood nutrition you can trust
Made from real ingredients, high in protein, high in fibre, low in sugar, a nourishing, balanced option for breakfast or a winter snack.

And yes… it tastes like a gingery hug. 💛 Want to try it? You can get 10% off any order on the Purition website using my ambassador code: virginia-10

If you're joining my Winter Wellness Programme (there's still time to join - starts tomorrow!), this flavour fits beautifully with everything we’re covering — digestion, immunity, mood, and grounding nourishment for the colder months. Let me know if you try it — I’d love to hear what you think!

LAST CHANCE TO JOIN! Winter Wellness Programme Starts Tomorrow ❄️If you’ve been thinking about joining the Winter Wellne...
07/12/2025

LAST CHANCE TO JOIN!
Winter Wellness Programme Starts Tomorrow ❄️

If you’ve been thinking about joining the Winter Wellness Programme… this is your last chance! We begin tomorrow, and I would love to welcome you in.

This gentle, nourishing week is all about supporting your gut health, immunity, energy and mood as we head into the colder months. Perfect if you’ve been feeling sluggish, bloated, run down or just in need of a reset before the festive season.

✨ Can’t join live? Don’t worry.
All of the information, resources and daily guidance will stay available to you after the guided week finishes, so you can work through it at your own pace.

🎥 The live webinar will be recorded, so you won’t miss out on any of the teaching or practical advice.

If you’re ready to feel lighter, clearer and more supported this winter, now is the moment. Comment below or drop me a message and I’ll get you signed up.
Let’s do this together.

Email: info@virginiarichardson.co.uk or text 07989949226

Why Functional Testing Changes EverythingMost people with gut symptoms have tried “everything” — changing foods, cutting...
06/12/2025

Why Functional Testing Changes Everything

Most people with gut symptoms have tried “everything” — changing foods, cutting things out, adding supplements… yet the symptoms keep returning.

Here’s why:
👉 Without knowing what’s really happening inside the gut, it’s almost impossible to create a plan that truly works long term.

This is where functional testing comes in.
A comprehensive gut analysis (I use Genova Diagnostics, one of the world’s leading labs) looks far beyond basic tests.

It can reveal:

🔬 Beneficial vs harmful bacteria
🔬 Yeast overgrowth or pathogens
🔬 Inflammation markers
🔬 Digestive enzyme output
🔬 Short-chain fatty acid levels
🔬 Gut immune function
🔬 Leaky gut indicators
🔬 How well you’re absorbing nutrients
🔬 Whether gut bacteria are affecting hormones

This level of insight is game-changing.
It explains why symptoms are happening — and more importantly, how to fix them.

Functional testing removes the guesswork.
It lets us create a precise, personalised plan that works with your body, not against it.

If you’ve been living with bloating, diarrhoea, constipation, fatigue, skin issues or unpredictable flare-ups… a comprehensive stool test can finally give you the answers you’ve been missing.


Photo by Logan Gutierrez on Unsplash

I’ve been working quietly on something behind the scenes… and it’s officially live! https://amzn.eu/d/hxUthWJNourish and...
06/12/2025

I’ve been working quietly on something behind the scenes… and it’s officially live! https://amzn.eu/d/hxUthWJ

Nourish and Flourish is my new cookbook aimed at women 40+ navigating perimenopause and menopause but with recipes and advice that honestly can help anyone.

If you give it a read, I hope it supports you in feeling your best. 🙏

Winter Wellness Online Programme – STARTS MONDAY!If you’re ready to feel more energised, less unwell, more resilient and...
05/12/2025

Winter Wellness Online Programme – STARTS MONDAY!

If you’re ready to feel more energised, less unwell, more resilient and more balanced this winter, come and join me for a week of seasonal wellbeing. Throughout the week we’ll explore how winter affects mood, digestion, energy and immunity, and you’ll learn simple, practical ways to support your body through the colder months so you can thrive.

Here’s what we’ll be diving into each day but you can also do this at your own pace:

✨ Monday – LIVE Webinar (also recorded) - How Winter impacts mood, energy, digestion & immunity.
✨ Tuesday – Gut Health & Immunity - Gut–immune connection + why digestion naturally slows in winter.
✨ Wednesday – Food, Mood & Winter Blues - The gut–brain axis, mood nutrients & supporting emotional wellbeing in winter.
✨ Thursday – Light, Circadian Rhythm & Sleep - How winter light affects serotonin, melatonin, digestion & immunity + winter rhythm reset.
✨ Friday – Energy & Movement in Winter - Gentle movement to support immunity, circulation & digestion.
✨ Saturday – Rest, Calm & The Nervous System - Why rest deepens immunity + building a soothing evening routine.
✨ Sunday – Building Your Own Winter Self-Care Plan

You’ll also receive:
✔️ A full Winter Wellness Meal Plan designed to support digestion, immunity, mood and energy.
✔️ An e-cookbook with simple nourishing recipes (breakfasts, lunches and dinners)
✔️ Daily support, coaching and encouragement from me
✔️ The Daily Immune Five Challenge to help you build small but powerful habits each day

If you want this winter to feel different… it can.

More clarity.
More stability.
Better digestion.
Stronger immunity.
More grounded energy.

All of this information, advice and support for only £52 - pop a comment below or message me and I’ll send you the details to join.

Immune-Boosting Lemon, Ginger & Lentil Stew - Warming • High Fibre • Gut-FriendlyIngredients (serves 3–4):1 tbsp olive o...
05/12/2025

Immune-Boosting Lemon, Ginger & Lentil Stew - Warming • High Fibre • Gut-Friendly

Ingredients (serves 3–4):
1 tbsp olive oil
1 onion, finely chopped
2 garlic cloves, crushed
1-inch piece fresh ginger, grated
2 carrots, diced
150g red lentils, rinsed
1 tsp turmeric
½ tsp cumin
700ml vegetable stock
Juice of ½ lemon
Handful of spinach or kale
Salt & pepper to taste

Method:
Sauté onion in olive oil until soft.
Add garlic, ginger, carrots, turmeric and cumin — cook for 1 minute.
Add lentils and stock. Bring to a simmer for 20 minutes until thick and soft.
Stir in spinach and lemon juice. (Optional to blend smooth or leave as is)
Season and serve warm.

Why it supports immunity + gut health:
Ginger + turmeric support immunity and reduce inflammation. Lentils provide fibre to feed beneficial gut bacteria. Warm, easy-to-digest texture is perfect for winter.

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Keswick
CA139YD

Opening Hours

Monday 10:30am - 2:30pm
Tuesday 10am - 12pm
Wednesday 10:30am - 2:30pm
Thursday 10:30am - 2:30pm
Friday 1pm - 2:30pm

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