Sam Longman Health & Wellness Coach

11/02/2026

Hormones love consistency.

Skipping meals, under-eating, or relying on sugar highs can cause crashes, cravings, and fatigue.

Protein, fibre, and healthy fats help keep blood sugar steady—which supports hormones, mood, and energy levels.

Comment “BALANCE” if this makes sense to you ✨

09/02/2026

Menopause isn’t just about hot flushes and mood swings.

What you eat can play a huge role in energy, sleep, weight changes, and hormone balance.

Supporting your body with the right nutrients helps stabilise blood sugar, reduce inflammation, and support hormonal shifts—rather than fighting against them.

Save this post if menopause support is something you need 💛

06/02/2026

This is for you if:
✔ You’re busy
✔ You want results without extremes
✔ You want support, not pressure
✔ You want weight loss that lasts

Message me FEB to chat

04/02/2026

Falling off track isn’t failure

It’s a sign you need the right support - not more pressure.

DM ‘restart’ to get the support you need 🫶🏼

03/02/2026

January didn’t magically change everything.

What changed was committing to a plan that worked around my life — and sticking with it.

This is about long-term habits, not short-term fixes.

👉 DM ‘LONG TERM’ and I’ll chat you through how this works beyond January — no pressure, just info to see if it fits your life.

02/02/2026

Still pinch-me moment ✨

Being showcased on the 1:1 Diet social media page for losing over 3 stone on Step 2 will always be something I’m proud of 💛
But the real win? What came after the weight loss.

Since then, I’ve qualified as a Health & Wellness Coach and studied to become a Level 3 Nutrition Specialist — because this journey isn’t just about dropping weight.
It’s about maintaining it, building healthy habits, and creating a lifestyle that actually lasts 🙌

If you’re ready for more than a quick fix and want support that helps you move forward with confidence,
👉 click the link in my bio to find out more.

02/02/2026

Comment ‘Plan’ below if you’d be interested

👀 Quick question…

If we started offering in-person nutrition appointments at Eden Salon, would that be something you’d be interested in?

Think:
- 1:1 support
- A personalised nutrition plan
- Optional ongoing help to keep you on track

Nothing official yet, just testing the waters…

💬 Comment “PLAN” if you’d like more info or might want to attend, and Sam will message you 💌

PersonalisedNutrition SelfCareFromWithin WellnessCommunity MindBodyBalance HealthGoals LifestyleSupport InvestInYou

01/02/2026

When I started, I doubted myself.
Wasn’t sure I could do it… or if I’d even stick to it.

Then I realised something 👀
Only I could change it.
And more importantly — it wasn’t forever.

That’s when everything shifted.

Yes, my eating habits look different now…
but they’re better.
And restricted? Nope.

Putting the effort in then gave me freedom now.
No more dieting cycles. No starting over.

If you’re ready for that kind of freedom too —
let me help you 🤍