Nutrition Applied (2026)

22/11/2025

Celebrating 28 years! ♥️🥂♥️

23/03/2025

I’m so excited to be joining the incredible team at Personal Space in Kingston. I’ll be offering nutritional therapy consultations in the stunning location overlooking the river Thames.

17/12/2024

A festive main dish that’s deliciously decadent & is so easy to make. The recipe is in the link in bio 👆

Wishing you a very happy & healthy holiday season 💝

16/12/2024

We are the product of our environment. We’re often told that our state of health is mostly down to discipline & willpower when, in fact, our immediate environment plays a MUCH more significant role.

As the year draws to an end🎄, it’s time to reflect on where we can fine tune our environment to maximise our efforts to improve our physical & mental wellbeing.

🍩 It is no surprise that many of us with suboptimal health have easy access to nutrient-poor, processed foods. These are highly palatable and designed to make us crave more.

🥬 By making nutrient-dense, fresh, whole foods easily accessible & our default choice, we make our journey to optimal health much easier. Let’s stock up on delicious whole foods, and put those tasty processed treats on the very top shelf, out of sight!

🏃🏾‍♀️ Let’s also reflect on the company we keep - if we’d like to drink less alcohol, or exercise more, or get out in nature more often, let’s choose our tribe accordingly.

By auditing our environment to support our health goals, even during the festive season, we’ll be moving in the right direction ✅

31/10/2024

It’s always such a privilege to work with the lovely clients that come see me. And a delight to receive reviews such as this from a client, 56 yo, menopausal.
With a bit of guidance, and clarification of the facts based on what the science informs us, you too can reduce your symptoms & optimise your health. It’s never too late to start taking action so that you can feel your best ❤️

Full review below:

As a woman in my 50’s I was battling hormone-hell and a lifetime of misguided nutritional choices when I approached Katia for help. I am so glad I did!

I was feeling exhausted and unsure what to do about it. In a modern world where there is so much health advice, I was so confused and not sure who to trust.

Katia started with the basics, a look at my bloods, my eating patterns and my exercise routine. From there, like a detective for the body, she figured out what was causing my lethargy.

She then built up a programme that addressed my needs - from nutritional to motivation. Practical and no nonsense, she is also non-judgemental and truly cares about helping.

She has that rare gift of being able to explain complex medical terms and bodily processes in a simple way. This helped me see what a remarkable machine the body is and how to care for it.

Katia gave me a true understanding of what was going on in my body. By addressing my nutritional deficiencies and giving me practical ideas, she helped improve my mood and boost my motivation.
I am feeling like myself again - I exercise regularly and I understand what fuels my body in the best way.

If you need someone to cut through the confusion around health, hormones, vitamins, food and exercise, Katia will do it. Her science
-based, non judgemental approach really helped me understand what my body needs to stay strong as I grow older.

19/07/2024

I had the immense privilege of doing a silent walk across Dartmoor guided by the lovely Henriette from .

The absolute silence, raw nature & breathtaking landscapes were all worth my being way out of my comfort zone!
I can understand why so many return to do it again. Highly recommended 😊

We were reminded of Mary Oliver’s gentle nudge - ‘There are things you can’t reach. But you can reach out to them, and all day long. The wind, the bird flying away... And it can keep you as busy as anything else, and happier.’

18/07/2024

Proton pump inhibitors (PPIs) can negatively impact gut health by reducing stomach acid production, which is essential for digestion and preventing bacterial overgrowth. This altered environment may lead to dysbiosis, an imbalance in the gut microbiome, increasing the risk of infections, nutrient malabsorption, and gastrointestinal issues like small intestinal bacterial overgrowth (SIBO).

You should ideally on be on PPI’s for only a few weeks, but many of my clients have been on them for years! Stopping PPIs can cause acid rebound, where the stomach produces more acid than before treatment. This occurs because PPIs suppress stomach acid production, leading to an increase in gastrin hormone levels. When PPIs are discontinued, the elevated gastrin causes an overproduction of acid, worsening acid reflux symptoms temporarily.

So to stop your PPI you should reduce it gradually under medical supervision, incorporate dietary changes, and consider alternative medications to manage acid reflux.

For advice on diet & lifestyle changes to reduce acid reflux, please schedule in a 20min chat via my website, link in bio 👆

22/02/2024

I’m so looking forward to this event! So much info to share on how to better navigate the menopause.

08/12/2023

NEW BLOG! Link in bio…While HRT can be seen as a panacea and is often very effective, there are key steps that we should take prior to resorting to medication in two key areas - nutrition & exercise.

🥦 We have to consider the estrobolome – a collection of essential bacteria in our gut microbiome which is capable of metabolising and modulating the body's circulating oestrogen; it can recycle oestrogen which should have been excreted from the body and thereby increases the amount in circulation. A healthy and balanced estrobolome will assist in supporting the delicate balance of oestrogen in our bodies.

🥑 In order to optimise the health of our estrobolome, it is important to consume adequate fibre, polyphenols, fermented foods and probiotics in order to promote these bacteria species to alleviate menopausal symptoms. Key foods: pulses, whole grains, nuts and seeds, fruits and vegetables, herbs & spices.

🌱 Phytoestrogens such as isoflavones are helpful in that they mimic the effects of oestrogen by binding to particular receptors in the body. Foods rich in isoflavones include soy products such as edamame and tofu.

🫛 Given the muscle loss at this stage in life, consuming adequate protein is key. Women should aim for 20-25mg of protein per meal. Omega-3 intake is very important for maintaining cognitive function, reducing risk of depression and reducing inflammation. Oily fish like salmon, sardines, and mackerel, as well as flax seeds contain omega 3.

⏰ Although intermittent fasting has many benefits, it is not advisable for women going through this transition. Maintaining an eating window of 10-12 hours with your meals spaced out evenly is the best approach to balancing your hormones and minimising stress.

💪 It’s good to establish a weekly exercise schedule that works with all your other commitments. Making sure to include two strength sessions, such as lifting weights or strength yoga/pilates, and two aerobic sessions such as running or stationary cycling.

06/11/2023

New Blog!! See link in Bio
SAD or Seasonal Affective Disorder, is a type of depression that occurs when there is less natural sunlight in autumn/winter. Symptoms typically include depressed mood, fatigue, increased sleep, weight gain, social withdrawal and difficulty concentrating.

The exact cause of SAD is not fully understood, but it is thought to be related to a disruption in the body's internal clock (circadian rhythm) and changes in the levels of certain neurotransmitters, such as serotonin and melatonin.

While no single food can cure SAD, a balanced diet rich in specific nutrients can help support mood and overall well-being. Here are some foods that may help:

😁Fatty Fish: e.g. salmon, mackerel, sardines, anchovies and trout, are excellent sources of omega-3 fatty acids which are known for their anti-inflammatory properties and their role in brain health.

😁Leafy Greens: e.g. spinach, kale, swiss chard, are rich in folate (vitamin B9) which is involved in the production of neurotransmitters like serotonin.

😁Nuts and Seeds: e.g. walnuts, flaxseeds, chia seeds are great sources of omega-3 fatty acids and magnesium which is involved in various biochemical processes related to mood and brain function.

😁Berries : e.g. blueberries and strawberries are rich in antioxidants which can help protect the brain from oxidative stress and vitamin C which is important for the production of neurotransmitters.

😁Beans and Legumes: e.g. chickpeas, lentils and beans are sources of B vitamins and complex carbohydrates, which can help stabilize blood sugar levels and provide a steady supply of energy.

😁Whole Grains: e.g. oats, brown rice and quinoa provide a steady release of energy and contain nutrients like magnesium and B vitamins that support overall mood and brain function.

See blog for info on lifestyle strategies & therapies that can help, including light therapy, exercise, mindfulness & sleep.

01/11/2023

Bone broth is a nutrient-rich liquid made by simmering animal bones, often with vegetables, herbs, and spices, for an extended period. It has gained popularity as a health trend in recent years due to its nutritional richness, potential benefits for joint health, skin and hair improvement, and digestive support.

It’s a good source of essential minerals, like calcium, magnesium and phosphorus; vitamins, in particular the B vitamins; amino acids; and gelatin, which is rich in collagen. Collagen is the most abundant protein in the body, making up about a third of all protein. Think of it as the ‘glue’ that holds your body together.

Bone broth's collagen promotes:

💪 joint health by providing the building blocks for cartilage and connective tissues and may help reduce joint pain and inflammation.

💪 healthy skin and hair by enhancing elasticity and moisture, & may reduce wrinkles and improve skin texture.

💪 digestive health - it contains amino acids like glutamine, which can help repair and protect the gut lining.

A simple recipe for Bone Broth:
Simmer good quality bones with water, vegetables, and seasonings for 6-24 hours to extract maximum nutrients. Regularly skim the surface of the broth to remove impurities. Strain and store it in an airtight container.

Broth can be used as a base for soups, stews and sauces. Or you can use it in place of water when cooking grains like rice or quinoa.

🌱🌱Bone broth is not suitable for vegetarians or vegans, but you can boost your own natural collagen production. Your body can produce the necessary amino acids for collagen production, namely proline and glycine, but it is important to make sure you are getting enough of the necessary foods to support this process : soy, beans, spinach, cabbage, cauliflower, avocados, asparagus, and sunflower seeds.🌱🌱

31/10/2023

Feedback like this makes my day 😁
My client (55 yr old) was suffering with fibromyalgia, gut symptoms and concerned with excess weight which she was struggling to lose in spite of attempting various diets.
After taking her through my 8-week Health Optimising Programme, determining food intolerances, working together to improve & vary her diet, minimising inflammatory foods & drinks, increasing key nutrients for gut health, introducing a supplement plan to reduce inflammation & implementing various lifestyle changes, she was delighted with a marked reduction in muscle & joint pain, elimination of gut discomfort, and a noticeable reduction in weight.
If you’d like to know more about my programme or discuss a health concern, please DM 👆me for a 20min exploratory chat.

Nutrition Applied