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Tanya Borowski Nutrition & Functional Medicine, The Candlemakers, West Street, Lewes (2026)

30/12/2025

If like me you’ve been travelling over the festive season - then now is the perfect time to catch up on some podcasts…

After five seasons of expert interviews, the 2025 Best of Health podcast season incorporated more voices directly from the women sitting across from you in clinics every day. I felt that it was only right to give these women a voice and share their perspective on the challenges that come with women’s health diagnosis, treatment and the journey towards their optimal health.

I was honoured to spend time speaking to a stellar lineup on the Best of Health podcast season 6 including:
It’s hard to pick one as a standout episode as there are plenty of moments of insight in each - some of the topics we covered included:

🔍 - What happens when hormones are prescribed without proper investigation, and the practitioner-patient journey back to health

🦴 Sarah Magree + - a fabulous journey from diagnosis, management and road to recovery

♀️A truly inspirational conversation with sharing her lived experience of endometriosis- as you’ll hear it took 20 years for her to receive a formal diagnosis!

🌿 perspective on the conversations we need to be having about women's health beyond 2025.
🤼 A double trouble 3 way interview with two of my besties where we opened up the mic for a truly open and frank conversation!

🩺 - who brilliantly articulated why "society has normalized women feeling terrible" and shared her integrated approach combining TCM, Naturopathy, and Functional Medicine. Her wisdom on why we can't afford the "cheap fix" in healthcare really resonated.

💡 - cutting through the menopause noise after interviewing 150+ experts. Her message was crystal clear: "Your body is exquisite - it's an ecosystem. When you mess with one thing, there's a chain reaction." She reminded us not to outsource our health decisions but to learn enough to know what WE'RE doing.

Catch up on your podcast platform - search Tanya Borowski & watch out for season 7 coming in 2026!

27/12/2025

I love this time of year - it gives us the gift of time… to stop & reflect on the year: the ups and the downs. We all have achievements throughout the year, big & small, personal & professional - and they are ALL worth celebrating.

Combining hosting events with education brings me so much joy - esp when I get to connect with delegates and hear directly those moments of inspiration that you’ve taken away to implement in your own practice. Thank you for continuing to support the events I have hosted this year, and also those who have found me via education in 2025.

I’ve hugely grateful for the support of fabulous colleagues who have enriched my events by providing another dynamic and perspective in 2025: .randell

We are incredibly lucky that there are also so many commercial businesses in this field who are just as passionate about women’s health and education too - your commitment and support is unwavering

I’m also grateful to .lifestyle.medicine and for letting me take the stage (and inevitably run over time 🤣) to delve into the biochemistry and arising research on women’s health, perimenopause and bone health.

If you’re in a bit of limbo before New Year, don’t forget, if you’ve joined an event this year you can re-watch recordings (some event recordings are available on demand now) check out the slide decks, or catch up on some of my Lessons In Nutritional Chemistry right here including:
𐬺 Minerals: Electrolytes
🦴Bone Building Breakfast
🥦 Sulfurophane activation in Broccoli
❌Cholesterol in food myths
🧠The neuroscience of alcohol
🫒A dive into the mediterranean diet & olive oil

As always happens when I have a little downtime, the creative ideas start sparking so I’m already planning the next masterclass and events for 2026 - including some new topics I’ve not explored yet! And your feedback always matters - so if you have a topic you’d like me to discuss, please drop a comment & I’ll add it to the list!

18/12/2025

There are 2 main categories of contraceptive pills
1️⃣ Combined Pills contain mainly synthetic oestrogen (as ethinylestradiol) plus a synthetic progestin.
2️⃣ Progestin-Only Pills (Mini-Pill) Contain only a progestin, preferred for women who cannot take oestrogen, such as those with certain health conditions, breastfeeding, or with endometriosis

It's primarily the progestin that prevents pregnancy by:
• Suppressing ovulation
• Inhibiting secretion of stretchy, fertile cervical mucus
• Thickening cervical mucus to prevent s***m pe*******on
• Thinning the endometrial lining

Progestins are synthetic hormones created in labs. Most are derived from testosterone, some from progesterone (but don’t behave like natural progesterone) & one is derived from spironolactone

The chemical structure of progestins differs from natural progesterone, meaning they can bind to multiple receptor types, which explains their varying side effect profiles:

➡️ Progesterone receptors: Primary target for contraceptive effect

➡️ Androgen receptors:
• can cause acne, oily skin, hirsutism, weight gain
• Anti-androgenic activity can improve acne, hirsutism & seborrhoea

➡️ Mineralocorticoid receptors can affect salt & water balance

➡️ Anti-mineralocorticoid activity may reduce bloating & water retention

➡️ Glucocorticoid receptors: Can cause bloating, weight gain & May affect carbohydrate metabolism

For women with:
With acne, hirsutism, or PCOS: Consider pills with anti-androgenic progestins (drospirenone, cyproterone, dienogest)
With water retention/bloating: Consider drospirenone (anti-mineralocorticoid activity)
With endometriosis: Dienogest-containing pills or progestin-only pills may be beneficial
Concerned about VTE risk: Second-generation progestins (levonorgestrel) have the lowest documented VTE risk among combined pills
Who cannot take oestrogen: Progestin-only pills are the appropriate choice

Understanding which receptors a particular progestin binds to helps predict its side effect profile & therapeutic benefits, allowing for more personalised contraceptive selection based on individual needs & health considerations.

Swipe >>> for a guide table with brand examples.

17/12/2025

There are distinct differences as to why women “deal” with alcohol so differently than men: hormones, enzyme activity & body composition + the contraceptive pill adds another layer of complexity.

The hormonal component is where it gets really interesting (I think), so first let’s view through the lens of how the cyclical nature of a menstrual cycle effects alcohol metabolism.

Mid Follicular Phase (rising oestrogen): Oestrogen can enhance alcohol's effects & slow metabolism. Some women report feeling effects more intensely mid-cycle when oestrogen is at its peak.

Luteal Phase (progesterone dominant): Progesterone via its GABAergic properties naturally calms the nervous system. When progesterone drops before menstruation > loss of GABAergic support, some women unconsciously reach for alcohol because it mimics what progesterone was doing - enhancing GABA activity & providing calm.

This also plays into why in perimenopuase - when progesterone is dropping dramatically & oestrogen is higher than in reproductive years women tend to crave/ reach for that glass of wine!

What’s the Contraceptive Pill link? Synthetic progestins suppress ovulation but don't produce allopregnanolone - the GABAergic metabolite that provides progesterone's calming effects. Without ovulation, there's no natural progesterone production all month. The result? Pill users often feel more anxious and stressed, potentially driving them to seek external GABA modulation through alcohol, food, or other substances.

These synthetic hormones also significantly slow alcohol Metabolism >>> Swipe

This matters because hormonal fluctuations affect neurotransmitter sensitivity throughout the cycle - & synthetic hormones fundamentally alter this landscape.

I'm particularly concerned about those uni years where social drinking pressure coincides with pill use. Without the natural anxiolytic effects of progesterone, young women may unconsciously reach for more alcohol to compensate.

Understanding this neurochemistry helps us make better informed choices about both hormone support and alcohol consumption- and at the very least should be explain to young women when prescribed - what do you think?

10/12/2025

Following on from my last post about the mevalonate pathway & protein prenylation, let's talk about HOW bisphosphonates a) actually works and b) what the down stream effects of blocking prenylation are as a result.

The commonly prescribed Nitrogen-containing bisphosphonates (alendronate, risedronate, ibandronate, zoledronic acid) actually work by inhibiting farnesyl pyrophosphate synthase (FPPS) - another key enzyme in the mevalonate pathway, subsequently blocking the production of:
➡️ FPP (farnesyl pyrophosphate)
➡️ GGPP (geranylgeranyl pyrophosphate)

See diagram ☝️remember these are the lipid anchors needed for protein prenylation.

So…. the intended mechanism in bone to how Bisphosphonates work;
1️⃣ Bisphosphonates bind tightly to bone mineral (hydroxyapatite)
2️⃣ When osteoclasts attempt to resorb bone, they internalise ( the bisphosphonate
3️⃣ Inside the osteoclast, the drug blocks FPPS
4️⃣ Without FPP/GGPP, osteoclasts can't prenylate their Rho, Rac, and Rab proteins
5️⃣ Without prenylated proteins, osteoclasts can't:
🦴 Form the ruffled border needed to attach to bone
🦴 Traffic bone-resorbing enzymes properly
🦴 Maintain their cytoskeleton

Result: osteoclast dysfunction and eventual apoptosis.

This is brilliant for stopping excessive bone resorption. But here's what we need to consider:
Whilst bisphosphonates accumulate primarily in bone, their effects on the mevalonate pathway help explain common side effects >>> swipe

And through a FUNCTIONAL LENS understand that bone health isn't about suppressing a process - it's about supporting healthy, BALANCED remodelling & understanding the mevalonate pathway and the importance of prenylation now helps us:
✅ Provide more targeted nutritional & lifestyle support &
✅ Make informed decisions about type treatment plan

>>> Swipe to understand more

Finally, consider the cumulative effects of multiple medications affecting the same pathway - basically one drug or approach isn’t going to be the lifelong approach - it needs to evolve.

09/12/2025

When we think about the mevalonate pathway, most think "cholesterol". But this biochemical assembly line produces far more than cholesterol, which is essential (yes!) for making cell membranes, producing hormones like oestrogen & progesterone, creating vitamin D & making bile acids for digestion.

Beyond cholesterol the mevalonate pathway generates:
✅ Coenzyme Q10 (vital for production energy (ATP) in mitochondria, acts as a powerful antioxidant protecting cells from damage & supports overall cell growth & maintenance, particularly in organs with high energy needs like the heart & brain)
✅ Farnesyl pyrophosphate (FPP) & geranylgeranyl pyrophosphate (GGPP) - lipid “anchors” used for protein prenylation.
PREN-A-WHAT? Bear with me… this is super interesting!

Prenylation is the process of attaching these lipid "anchors" to specific proteins, allowing them to embed into cell membranes where they can do their job. Rather like giving proteins a key to access cell membranes & without this anchor, these proteins can't access the cellular locations where they regulate critical processes in every body system >>> swipe

Understanding prenylation & the mevalonate pathway is crucial when we consider how commonly prescribed medications affect this system. Statins prescribed for cardiovascular “protection” - block HMG-CoA Reductase" resulting in;
✅ ⬇️ Cholesterol (intended)
❌ ⬇️ CoQ10 (fatigue, muscle issues)
❌ ⬇️ FPP/GGPP (impaired prenylation)

When prenylation is disrupted we see the potential negative effects & why some people on statins experience:
😖 Muscle aches & weakness
😴 Fatigue (reduced CoQ10 & energy production)

STATINS AREN'T THE ONLY MEDICATIONS AFFECTING THIS PATHWAY. Bisphosphonates (prescribed for osteoporosis) also work by disrupting the mevalonate pathway - just at a different point.

Tomorrow, I'll break down how bisphosphonates inhibit this pathway, why this IS in fact their primary mechanism of action (not a side effect) & what this means if on both medications simultaneously. Understanding this changes how we support clients, monitor for adverse effects & make informed decisions about treatment duration / alternatives.

💾 SAVE & 👀 watch for Pt2

03/12/2025

Sometimes finishing the year with change (much as I started the year) is the exact prompt we need to set our intentions for the new year.

I know it’s early to be nostalgic about 2025 but I do want to highlight this as one of the very few client-facing events I am involved in, and I couldn't be more excited!

I'm delighted to be joining the fabulous in:spa team as their Nutritional Therapist consultant AND co-hosting this incredible 5-night transformation retreat in Marrakech.

And what a way to close out one year and step into 2026 feeling completely transformed: stunning natural surroundings, nourishing food, expert guidance, and the kind of deep restoration that stays with you long after you return home.

And the reason I join these events? It’s an opportunity to reconnect with women, some often starting their optimum health journey, ready to reset, connect with like-minded women, and start the new year feeling energised, empowered, and ready for anything.

Come hang out with me and the fabulous in:spa team this December 💫 All details on the website

02/12/2025

For years, we've known PCOS runs in families – around 70% of risk is genetic – yet we could only explain about 10% of that risk. Until now....

New research analysing over 440,000 women has identified 94 genetic variants linked to PCOS, explaining up to 34% of the condition's heritability. This is huge.

What they found? The variants affect three key areas:

1️⃣ Mitochondrial function – confirming what we've suspected about cellular energy dysfunction in PCOS

2️⃣ S*x hormone-binding globulin – which we know is commonly low in PCOS and affects how testosterone and oestrogen behave

3️⃣ Ovarian granulosa cells – the cells that produce oestrogen and progesterone and support egg development

The researchers then looked at which drugs might target the pathways affected by these genetic variants. Unsurprisingly, clomifene appeared on the list – we already use it to stimulate ovulation in PCOS. But here's what's interesting: betaine also showed therapeutic potential.

Betaine is currently used to treat homocystinuria, a genetic metabolic condition. The connection? It works on metabolic pathways that appear disrupted by some of the PCOS variants identified. Animal studies are needed to explore this further, but it's a promising direction.

The current treatment landscape... let's be honest. We're managing symptoms, not treating the underlying condition. The pill - reduces androgen-related symptoms by raising SHBG levels & protects the Uterus. Clomifene or metformin may improve fertility, but there's no treatment that addresses PCOS at its root. And crucially, no single approach works for everyone.

This is exactly why this genetic research matters. PCOS isn't one condition – it's a collection of different genetic and metabolic disruptions that manifest as a syndrome. By identifying which genetic clusters drive the condition in individual women, we can move towards stratified, personalised treatment rather than the trial-and-error approach we're currently using.

We need to shift from symptom suppression to pathway correction. And this research gives us the roadmap to do exactly that.

26/11/2025

Have you ever noticed you pick up more colds and flu in the second part of your cycle? Or now you're in perimenopause, your immune system appears to be betraying you? You are not imagining this – both cyclical and lifestage fluctuations in hormone levels impact the immune system.

In the second half of the cycle, progesterone is in abundance – one of its overriding roles is to create a safe place for pregnancy. As such, it causes the immune system to switch into an immunosuppressive state, creating a more "tolerant" environment to ensure an embryo survives.

It does this by downregulating pro-inflammatory cytokines, activating anti-inflammatory pathways, and promoting regulatory immune cells like T-regulatory cells. Progesterone also inhibits mast cell degranulation (a key mechanism of allergic reactions) and increases vascular permeability via relaxation of smooth muscle cells.

This immunosuppressive effect makes perfect sense in pregnancy, but does create a "window of vulnerability" when progesterone is elevated and immune function is lowered – increasing one's susceptibility to infection.

In autoimmunity, this change in hormone "dominance" relates to how symptoms change throughout the cycle and in lifestages – particularly peri and menopause when oestrogen and progesterone levels change more dramatically

>>>> swipe to learn more

Now, this is far from a black and white area, and there are always exceptions to the rule. Add to this that women's health is hugely under-researched – we desperately need much more research in this area.

But if your autoimmune symptoms seem to fluctuate with your cycle and lifestyle, you're not imagining it. It's your hormones doing exactly what they evolved to do, just with some unintended consequences.

We're talking about this in detail over in my affiliate mentoring tomorrow :) Buckle up – it's going to be an epic finale to our 11-month curriculum!

Tanya Borowski Nutrition & Functional Medicine

30/12/2025

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17/12/2025

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