Sylwia Razak Nutrition

02/10/2025

Perimenopause is your invitation to finally care for yourself the way you always deserved
You do not need to push harder, you need to care deeper.
This is the season to honour your needs, not ignore them. ❤️

24/09/2025

Hi ladies,

The October is almost here and it means it’s time for a little RESET 😊

If you’ve noticed your energy dipping, your jeans feeling a little snug, or that you’re leaning on sugar and caffeine just to get through the day – you’re definitely not alone.

I created the Metabolic Reset – a simple, supportive two-week nutrition programme designed to help you feel lighter, clearer, more energised, and more like yourself again.

Here’s what you’ll get:

✔️ Easy-to-follow two-week meal plans (including a vegan option)
✔️ A complete step-by-step guide
✔️ Quick-start shopping list to make life easier
✔️ Daily support and motivation from me
✔️ A private Facebook group for encouragement and inspiration
✔️ Gentle nudges to get your energy and habits back on track

This isn’t about diets or restriction. It’s about fuelling your body so it can do what it does best – thrive. Think of it as a reset button, helping you build momentum and carry better habits forward long after the two weeks are done.

We begin Monday 13th October. Right now, I’m offering £20 off with the code HappyDays (valid until 1st October).

If you’re ready to feel good in your body again, I’d love for you to join us.

👉 https://sylwiarazak.com/metabolic-reset/

Any questions? Pop me a message – and you can also check the comments for lovely feedback from women who joined my previous programs.

01/05/2025

⏳ Final hours to save!!!

Just a quick reminder, the special £20 community discount for Metabolic Reset ends tonight at midnight.

If you’ve been thinking about joining, this is your last chance to save and step into a new season feeling lighter, clearer, and more energised.

Designed for busy women who are juggling a lot, this 14-day program gives you:
- A clear structured plan to help you lose weight
- Boost your energy
- Combat cravings
- Feel more in control of your body again, without pressure or perfection

Metabolic Reset can be the perfect momentum builder, helping you create better habits that you can carry forward, so you keep moving towards your bigger goals long after we finish.

You’ll get:
- A step-by-step Reset Guide
- Two weeks of delicious, bloat-busting meals
- Four live coaching calls with me
- Daily group accountability
- Tools to shift mindset and habits that stick

Normally £97, today just £77 with code HAPPYDAYS
(code expires at midnight)

Grab your spot here:
https://sylwiarazak.com/metabolic-reset/

If you have any questions, just get in touch!

Reset Your Metabolism, Reignite Your Energy, Reclaim a Body You Love In Just 14 Days Designed for busy women who are juggling a lot, this program gives you a clear, structured plan to help you lose weight, boost your energy, combat cravings, and feel more in control of your body again, without press...

23/04/2025

Hi everyone,

May is almost here… and for me, that means a live group program that I love running!

This year I am launching a new program called Metabolic Reset — 14-day group programme starting on Monday, 12th of May.

If you’ve been feeling more tired than usual, your clothes are fitting a bit tighter or don't fit you anymore and you’re reaching for sugar and caffeine to get through the day – this program is for you!!

Our bodies are smart. These little signs are often just a way of saying: “Hey, I need a reset.”

That’s exactly why I created the Metabolic Reset – a gentle, two-week nutrition program designed to help you get lighter, clearer, energised and more like yourself again.

You’ll get:

✔️ A simple 2 week meal plans (with a vegan version too)
✔️ A complete guide so you know what to do and why
✔️ A quick-start shopping guide
✔️ Daily support and motivation
✔️ A private Facebook group with lots of encouragement and inspiration
✔️ A little nudge to get your habits and energy back on track

This Reset can be the perfect momentum builder, helping you create better habits that you can carry forward, so you keep moving towards your bigger goals long after we finish.

We start on Monday, 12th May, and I’m offering £20 off until 1 May for anyone who wants to join. Discount code: HAPPYDAYS

This isn’t a diet. It’s not about perfection – it’s about giving your body what it needs to thrive.

If you’re ready to feel better in your body, I’d love to support you.

👉 https://sylwiarazak.com/metabolic-reset/

Feel free to message me if you’ve got any questions, see some testimonials from my last program in the comments

08/10/2024

Ready to RESET your body this Autumn? 🍂

If you’ve been feeling sluggish, battling sugar cravings, or just not quite yourself, my 10-Day Autumn Cleanse is here to help!

In just 10 days, you can experience:
✨ Boosted energy levels
✨ Reduced cravings
✨ Less hunger
✨ Less bloating, more lightness
✨ Fewer pounds.

This cleanse sets you up for long-term success by building healthy habits that last!

Ready to feel refreshed and recharged?

Get all the details here:
👇👇👇

https://sylwiarazak.com/10-day-autumn-cleanse/

23/09/2024

Do you agree??

Always ask yourself this question! Is this food going to nourish me and give me energy or is it going to make me sluggish and depleted.

20/09/2024

Are you feeling a bit tired, sluggish, perhaps more bloated and heavier after the summer?

We all enjoy indulging and relaxing during the warmer months, but if you’re ready to return to healthier habits and feel your best again, I’d love for you to join me!

From the 14th of October I will be running my yearly ENERGISED 10 day Autumn Cleanse programme.

The programme is based on eating whole, unprocessed foods and incorporating some easy lifestyle changes that will help us feel lighter, more energised and prepared for the colder months ahead.

Here’s what you can expect:

- During the cleanse programme, we’ll focus on eliminating any processed and inflammatory foods, grains, dairy, sugar, caffeine, and alcohol from our diet.

- We’ll also start to increase our intake of water, herbal teas, warming spices and most importantly seasonal veggies that will help warm up and cleanse our systems.

- I also planned to incorporate some self care practices such as dry skin brushing, hot Epsom salt baths and castor oil packs to nourish and detoxify our bodies from the inside out.

This cleanse is not about deprivation but rather about connection - to our bodies, our needs and to the changing seasons.

I’ll be with you every step of the way providing meal plans, guides, recipe ideas, tips and support so that you can feel your best.

You’ll be a part of a fantastic group of women, and we’ll motivate and inspire each other on daily bases.

In just 10 days, you can expect an increase in energy, curb sugar cravings, and a good handle on hunger with no evening binges, less bloating, fewer pounds and improved immune function.

This cleanse is perfect for anyone who wants to feel their best heading into the autumn season and make a fantastic start in creating healthier habits for the winter months.

If you’re ready to jumpstart your health and vitality, DM me and I will send you a link with £20 discount code!

19/09/2024

Boost Your Immunity with Thyme, Ginger, Lemon & Manuka Honey Tea 🌿🍋🍯

The cold and flu season just started in my home! But one simple remedy can make a big difference—thyme, ginger, lemon, and Manuka honey tea! This powerful blend not only soothes but also supports your body in fighting off those pesky symptoms.

Here’s why it works:

🌱 Thyme is rich in antioxidants and has strong antibacterial properties, helping to clear respiratory congestion and ease coughs.

🌿 Ginger is known for its anti-inflammatory and antiviral benefits, providing relief from sore throats, congestion and boosting your immune system to combat cold and flu viruses.

🍋 Lemon adds a dose of vitamin C, known to enhance immunity and help shorten the duration of colds, while also refreshing and detoxifying your system.

🍯 Manuka honey is renowned for its antiviral and antibacterial properties, soothing sore throats and providing a natural energy boost while fighting infection.

Together, these ingredients create a delicious, warming tea that helps reduce symptoms, speeds up recovery, and strengthens your immune defenses.

Try sipping on thyme, ginger, lemon, and Manuka honey tea next time you feel a cold coming on—your body will thank you!

09/09/2024

Spaghetti squash is my superstar veg in the autumn season.

We LOVE it in my house!It's super easy to prepare as you don't need to peel it just wash, cut out the seeds and roast.Replacing simple carbs with whole food options like spaghetti squash can greatly benefit women in perimenopause.

Simple carbs, like white bread, rice and pasta, cause rapid spikes in blood sugar, leading to insulin resistance and worsening symptoms such as weight gain, hot flashes, fatigue, and mood swings.

Spaghetti squash is an excellent alternative. It's low in carbs but rich in fiber, helping to stabilize blood sugar levels. Unlike refined grains, it provides a slow release of energy, keeping you fuller longer and reducing cravings.

Whole food swaps like this can support better blood sugar control, improving energy, reducing inflammation, regulate your bowel movement and managing weight during perimenopause.

09/08/2021

Staying on track with your healthy eating habits can be challenging - and holiday time can make it even harder!
Here are a few simple hacks to help you stay on track while enjoying your getaway!

☀ If your holiday apartment has a kitchen, bring some food with you and make a high protein breakfast for everyone. It will help keep a high energy, reduce sugar cravings and the need for snacking. High protein breakfast is a game changer so even if it is provided go for eggs and stay away from pastries and sweet cereals. Good breakfast will help you make healthier choices during the day without much struggle.

☀ When you are going to eat at a restaurant, look for local food and pick a meal with high protein and lots of veggies where possible. Skip the bread basket and stick to one main meal! If there are no good options don't panic one meal is not going to ruin your habits just be ready for a "food coma' later'. 😂

☀ Bring healthy snacks. I always take bags of nuts, healthy snacks (oatcakes, dry mangos, oat cookies, nut bars and etc.. and buy fresh fruits wherever I can find them. The empty containers that you can take from home can be very handy to take snacks on the beach or anywhere you go.

☀ Stay hydrated! Drink water, avoid soft drinks and juices! For your own general health! We get dehydrated very quickly in hot weather, which makes us feel tired, cranky, headachy and sometimes hungry too!

☀ Who doesn’t love ice cream? The holiday is meant to be a break from daily life. So let yourself enjoy a dessert (or a frozen pina colada!) without feeling guilty. Sticking to the above hacks for your daily meals will allow you to indulge a little while still not going completely off the rails with your healthy diet.

If you like this advice join my FREE group for more ;-) https://www.facebook.com/groups/wellame

Enjoy your holidays ❤

30/06/2021

🥦🥑 SUPER SALAD CHALLENGE 🥑🥦

Is now officially open!!!

Sign up! 💪

This is a FREE challenge and everyone is welcome to join..

We are starting on Monday, 5th of July, so you have plenty of time to get organised!

You can expect to feel lighter and energised by the end of the next week.

I will show you how to make a delicious and satisfying salad that will keep you full for hours. You can have a super salad for lunch or dinner and if you want to go for it you can have it twice a day too!

We won't only be focusing on salads! I will challenge you to drink at least 1.5L of water a day and ditch sugar and bread over the next week.

How does it sound??

This time I prepared a pdf with all the instruction, tips and advice to help you get the most form this challenge, in one place.

What you need to do is just sign up (link below) and it will land in your inbox within 5 mins, check your spam in you can't find it in your inbox.

Also, I have created a 7 day Summer Weight Loss Meal Plan that's got recipes for breakfast, lunch, dinner and snacks for those of you who would like to have extra support and would like to follow a specific plan and know exactly what to eat.

This is an upgrade and totally optional and you can get it after you register for the FREE challenge.

I will share lots of salad recipes and some videos over this week in the group, but if you want to start ASAP, you can do so, just visit GUIDE #9 for fabulous salad recipes in my Facebook group - WELLaME.

I want all of you to finish the challenge and really feel the difference so I am going to keep you accountable! If you post a picture of your salad every day of the challenge you will be entered to take a part in a prize draw and win some great prizes.

One of them will be a Nutritional Consultation with me worth £150!

There will be other smaller prizes that I will tell you about later this week.

👇👇👇 Sign up here!! 👇👇👇

https://sylwiarazak.com/salad-challenge/

23/06/2021

3 SIMPLE STEPS TO STOP EMOTIONAL EATING

When we are feeling down, stressed, upset or angry, it's easy to reach for the first thing that looks tasty and gobble it up. It can be anything from chocolate, chips and biscuits to ice cream, you name it!

The trouble is that if you do this too often, your weight will start creeping up, you start feeling guilty and most of all it may stop you continuing your plans of eating healthy.

If you want to stop emotional eating there are things that you can do.

First of all, acknowledge how it feels when your emotions get the best of you and try not to judge or beat up on yourself about it. This is easier said than done and will take some time before you feel totally comfortable with it. The keys is to be compassionate and loving when accepting your feelings.

Next, you need to understand the difference between emotional eating and hunger. I always ask my clients to ask themselves before they reach for food between meal times – am I hungry? or do I just want to change how I feel?

When you have the answer, you can make a conscious decision instead of action on autopilot.

And last, identify other ways to cope with stress, anxiety, or sadness besides food. For instance, take deep breaths if you are feeling angry; break down complicated tasks into smaller parts if you're bored; call a friend if you need to share and talk though the surfacing emotions.

How you do you deal with emotional eating?? Do you have a proven way that helps you??