Donna Peters Nutrition

07/12/2025

Why Sundays Feel So Exhausting — And What You Can Eat Today to Support Your Energy and Mood

If you’ve ever felt completely wiped out on a Sunday — more tired than any other day of the week — you’re not alone. And it’s not your fault.

As a nutritional therapist specialising in women’s health, I see this “Sunday crash” in so many women going through perimenopause. You’ve spent the week looking after everyone else, juggling responsibilities, and dealing with the ups and downs of changing hormones. By the time the weekend arrives, your body finally drops its guard — and that’s when the exhaustion hits.

Here’s why this happens, and some simple ways you can gently support your energy, mood, and hormones today.

Why Sundays Feel Harder

1. Your stress hormones are catching up with you

All week, your body has been running on adrenaline and stress hormones. By Sunday, those levels drop, and suddenly you feel drained, foggy, or emotional.

2. Perimenopause amplifies fatigue

Fluctuating hormones affect sleep, blood sugar, and mood. What once might have been mild tiredness can now feel overwhelming.

3. Your emotional load is full

Even if you’ve stopped physically, your brain may still be carrying worries, plans, and decisions. That mental load can feel like physical exhaustion.

4. Your body hasn’t switched off yet

Even when you rest, your nervous system may still be in “go” mode. That tension is draining and can make you feel like you can’t truly relax.

How to Support Yourself Today

You don’t need a new routine or a full day of meal prep. Just a few key nutrients, woven into your meals and snacks, can help your body rebalance and feel steadier.

1. Protein — for steady energy

Protein helps stabilise blood sugar and keeps energy levels more even.
Eat more of: eggs, Greek yoghurt, chicken, fish, tofu, beans, lentils, protein-rich soups.
Quick idea: scrambled eggs with spinach, or a lentil soup you can heat up later.

2. Magnesium — to calm your nervous system

Magnesium supports sleep, mood, and muscle relaxation — and stress can deplete it quickly.
Eat more of: leafy greens, pumpkin seeds, sunflower seeds, almonds, black beans, dark chocolate (70%+).
Quick idea: add spinach to lunch, or have a small handful of seeds as an afternoon snack.

3. B Vitamins — for energy and stress support

B vitamins help convert food into energy and support your nervous system.
Eat more of: whole grains, bananas, chickpeas, eggs, salmon.
Quick idea: wholegrain toast with avocado and an egg, or banana with nut butter.

4. Omega-3 fats — for mood and inflammation

Omega-3s help balance mood, reduce inflammation, and support brain health.
Eat more of: salmon, sardines, mackerel (mackerel pâté is a favourite!), chia seeds, flaxseeds, walnuts.
Quick idea: a simple salmon traybake, or chia pudding for breakfast tomorrow.

5. Iron + iodine — for thyroid and energy

Even mild drops in thyroid function can leave you feeling flat.
Eat more of: Iron: spinach, eggs, lentils, lean meat Iodine: seafood, dairy, seaweed
Quick idea: spinach + lentil curry, or a prawn stir fry.

A Kinder Way to Approach Sunday

Instead of using today to catch up, prep, or push yourself, try choosing just one nourishing action:

🌿 A protein-rich lunch
🌿 A walk in the fresh air
🌿 A magnesium-rich snack
🌿 A calm, early-ish dinner
🌿 Switching off from screens for 30 minutes

Tiny choices like this help your body feel safer, steadier, and more supported — exactly what you need heading into a new week.

I’m now taking bookings for my January clinics. If you’re ready to feel calmer, more energised, and more in control of your health, full details can be found on my website - www.donnapetersnutrition.co.uk

If you have a question, please email contact@donnapetersnutrition.co.uk

Photo credit - Donna Peters: My super simple egg muffins, perfect for breakfast or a snack for the whole family.

05/12/2025

New blog is on the website -

Antibiotics are incredibly useful — and sometimes completely unavoidable. They clear infections, help us recover, and for many women, they’re a genuine lifeline during bouts of UTIs, sinus flare-ups, or post-travel bugs.But there’s a side of antibiotics that often gets overlooked.In my clinic,...

04/12/2025

Antibiotics & Gut Health - Antibiotics are sometimes essential… but for many, they create a ripple effect that’s easy to miss.

I see this regularly with clients who’ve had:

• Recurrent UTIs
• Sinus infections
• Skin breakouts
• Post-travel illnesses

They take a course of antibiotics, feel better short-term… but weeks later, new symptoms quietly appear:

• Bloating or irregular digestion
• Sugar cravings
• Fatigue or brain fog
• Lower stress resilience
• Changes in mood
• More intense PMS
• Sluggishness after meals

And they never connect the dots.

Here’s why:

Antibiotics don’t just target the infection — they disrupt the gut microbiome.

And your gut isn’t just about digestion.

It regulates:

✔ Hormones
✔ Immune function
✔ Energy levels
✔ Mood and mental clarity
✔ Stress response
✔ Inflammation

So when gut bacteria take a hit, everything else gets affected.

⸻

If you’ve recently taken antibiotics, here’s how to support your system:

1. Prioritise probiotic-rich foods

Yoghurt (no added sugar), kefir, sauerkraut, kimchi, miso, kombucha. These help repopulate beneficial bacteria.

2. Increase your fibre variety

Aim for 20–30 plant-based foods per week. No, that wasn’t a typo, I did mean 20-30. Diversity = growth of different beneficial strains.

3. Support your gut lining

Bone broth, cooked vegetables, flaxseed, chia, and omega-3 rich foods help repair inflammation.

4. Stabilise blood sugar

After antibiotics, women often notice stronger cravings and energy swings. Pair carbs with protein + healthy fats to reduce this.

5. Reduce alcohol for a few weeks

Alcohol can further disrupt gut bacteria and slow recovery.

6. Be patient

It can take 2–8 weeks for your microbiome to rebalance depending on the type of antibiotic and your baseline health.

⸻

Why this particularly matters for women

Your gut plays a huge role in:

• Hormonal balance
• Cognitive performance
• Energy and stamina
• Stress resilience

Which means an imbalanced gut after antibiotics can quietly chip away at your performance, mood, and confidence without you realising why.

You don’t need to struggle through it or accept it as “just how my body is now.”

If you’ve recently had antibiotics and your digestion, energy or cycle feels “off,” I can map out exactly what your system needs.

Comment GUT or send me a message and I’ll share the best route for you.

Photo credit - Donna Peters - my gut healing bone broth in progress.

For more information on nutrition and my clinic go to my website - www.donnapetersnutrition.co.uk

03/12/2025

Let’s talk healthy breakfasts — especially for busy women who need real energy, not a mid-morning crash.

Breakfast is usually the meal where most people go wrong.

Not because they don’t care… but because mornings are chaotic. School bags, emails, finding the other shoe — and suddenly it’s “I’ll just grab toast” or “a quick bowl of cereal will do.”

But here’s the thing:

Toast + jam or a highly processed cereal = a fast spike in blood sugar, followed by the slump.

That’s why you’re hungry again at 10 am… and craving something sweet.

What your body really needs first thing is:

✅ Protein – to keep you full and support blood sugar balance
✅ Fibre – for digestion, satiety, and steadier energy
✅ Healthy fats – for brain power and hormone support

All in a meal that takes minutes, not half an hour.

One of my favourite options (and the photo I’ve shared here) is a simple porridge bowl topped with nuts and seeds, some ground flax and maybe a little fruit.

It’s quick, comforting, and genuinely nourishing — perfect for women juggling the school run, a full inbox, and a demanding day ahead.

Easy breakfast upgrades for more energy and better blood sugar balance:

- Add a handful of nuts + seeds to porridge
- Stir (full-fat) Greek yoghurt into berries instead of reaching for cereal
- Spread nut butter on wholegrain toast rather than jam
- Batch-make egg muffins or chia pots for grab-and-go mornings
- Add protein powder to your oats or smoothie

Small changes = big benefits.

More stable energy.

Better focus.

Fewer cravings.

A calmer, more productive morning.

If you’re feeling stuck with what to eat in the mornings (or you’re always rushing out the door), let me know — I love sharing easy, realistic ideas that actually work for busy women.

Check out my website for more nutrition tips for busy women navigating midlife - www.donnapetersnutrition.co.uk

01/12/2025

January 2026 bookings are open—only 3 spaces available for new clients.

Let's stop blaming menopause for the fatigue, the weight gain, the brain fog and the general feeling of blah.

Let's do something about it.

Yes, it's very real - I'm in the midst of perimenopause myself - but there are lots of women out there THRIVING during this life-stage, because they know how to fuel their bodies and they are consistent with a multi-faceted approach to wellness.

Why can't you be one of them?

Actually, you can.

As a registered nutritional therapist, my approach is not about quick fixes or fad diets—it’s about real, personalised support that fits your life and actually works.

One of my favourite parts of my work is sitting down with women — on Zoom or in person — and really getting to the heart of what’s going on.

Not just the food on the plate… but the stress, the hormones, the sleep (or lack of it), and everything you’re carrying day to day.
Because personalised nutrition isn’t a quick fix, but it is where the best results lie.

It’s real, evidence-based support that helps you feel like you again.

This is what others report after 3 months:

✅ Easier, calmer peri/menopause symptoms
✅ More energy (the real kind, not coffee-powered)
✅ Better sleep and fewer 3 am wake-ups
✅ A more balanced mood and less overwhelm
✅ A body that feels supported, not pushed

Why book now:

✅ Limited availability - Only 3 spaces
✅ Complete the onboarding process in December, ready for your initial consultation in week 1 of January
✅ Get access to my strategies and guidance to navigate the festive period with ease
✅ Experience the satisfaction of taking control early and stepping into 2026 feeling confident

In my 3-month programme, we take things step by step — at a pace that feels doable alongside real life, work, family, and everything else you’re juggling.

No perfection.

No judgement.

Just personalised guidance, simple changes, and support that actually fits your world.

If you’re ready to feel better — truly better — send me a DM and we can chat about whether this is the right next step for you.

Your investment - Full price £450

***£150 OFF until 10pm Monday 1st Dec with the code BF150***

Photo - Salmon and roasted veggies. This is the kind of food we eat: delicious, wholesome and very nutrient-dense. And it was made in my kitchen in 20 minutes. Eating well does not have to be difficult. Or time-consuming. But it can be life-changing.
.................................

About Me - I’m Donna, a registered nutritional therapist specialising in women’s health. I regularly contribute to publications including Women’s Health, Marie Claire and Happiful, and in my corporate work, I support organisations including the NHS. My approach is practical, evidence-based and always personal.

To find out more email me at -
contact@donnapetersnutrition.co.uk
Check out the website - www.donnapetersnutrition.co.uk

28/11/2025

25/11/2025

Workplace wellness isn’t just a nice-to-have — it’s essential.

I say that as someone who’s lived on both sides of the pressure cooker.

Years ago, I was deep in the corporate world. As Client Services Director, I managed high-profile publishing accounts, including Hello! Magazine, Express Newspapers, The Guardian & Observer, News International, Conde Nast and IPC. The pace was intense — and at the time, I thrived on it.

Now, as a registered Nutritional Therapist specialising in women’s health, I see what that pressure looks like behind the scenes. Every week in my clinic, I support women who are juggling full-on careers, family life, and the symptoms that come with running on empty.

And I see the same patterns again and again:

- Low energy
- Poor sleep
- Hormonal shifts
- Mood swings
- Gut issues

These aren’t “just” health issues.

They are productivity issues.

They are creativity issues.

They are retention issues.

That’s why I now partner with organisations — including the NHS — to deliver practical, engaging workplace wellness talks and workshops that meet teams where they are.

My most requested sessions include:

✔ Nutrition for energy, focus & hormonal health
✔ Stress, sleep & nervous system support
✔ Small daily habits with a big impact
✔ Safe and effective supplementation during the menopause transition
✔ How to create healthier work rhythms without adding more pressure

And for teams who want to take wellbeing beyond the session, I also offer The Nourish + Flourish Box — a bespoke range of wellness boxes designed to help attendees turn learning into real daily habits.

Because when people feel better, they work better — and life gets better too.

Planning a wellbeing event?

Looking to support your team?

Or would you like to start a meaningful conversation about employee health?

I’d love to chat and explore how I can support your organisation.

Let’s make workplace wellness personal.

24/11/2025

New on the blog!

So many women tell me they’re doing everything right in menopause — taking supplements, eating well, exercising, prioritising sleep, trying to manage stress — yet they still feel exhausted, low, or not quite themselves. The truth is, there’s one common mistake I see over and over again… and it could be the reason your supplements aren’t doing what you hoped. If you’ve ever wondered why you’re not feeling better, this blog might be the missing piece.

👉 Read the blog:

So many women tell me they’re doing everything right in menopause — taking supplements, eating well, exercising, prioritising sleep, trying to manage stress — yet they still feel exhausted, low, or not quite themselves. The truth is, there’s one common mistake I see over and over again… an...

24/11/2025

The Monday Reset Ritual - If Mondays feel overwhelming, try this simple 5-step reset ritual, made for real women with real lives:

1️⃣ Drink a tall glass of water
2️⃣ Write down three priorities — not thirty
3️⃣ Step outside for 2 minutes of fresh air
4️⃣ Choose one nourishing meal for today
5️⃣ Do something small that feels like kindness to yourself

Little rituals create big shifts.

And I’m here to help you build the ones that bring your energy, your focus, and your calm back.

Here’s to a softer start.

23/11/2025

Watch this space! Message me to get an alert when the offer is LIVE as this will be limited to the first 10 bookings!!!

23/11/2025

I’ve opened just one more space for a new 1:1 nutrition client starting 1st December.

Why wait until January to finally take back control of your health? If you’ve been feeling exhausted, overwhelmed, or just not yourself lately, this might be the gentle nudge you’ve been waiting for.

One of my favourite parts of my work is sitting down with women — on Zoom or in person — and really getting to the heart of what’s going on.

Not just the food on the plate… but the stress, the hormones, the sleep (or lack of it), and everything you’re carrying day to day.

Because personalised nutrition isn’t a quick fix, but it is where the best results lie.

It’s real, evidence-based support that helps you feel like you again.

Here’s what can shift in just a few months together:

✅ Easier, calmer peri/menopause symptoms
✅ More energy (the real kind, not coffee-powered)
✅ Better sleep and fewer 3am wake-ups
✅ A more balanced mood and less overwhelm
✅ A body that feels supported, not pushed

In my 3-month programme, we take things step by step — at a pace that feels doable alongside real life, work, family, and everything else you’re juggling.

No perfection.

No judgement.

Just personalised guidance, simple changes, and support that actually fits your world.

If you’re ready to feel better — truly better — send me a DM and we can chat about whether this is the right next step for you.

Photo - Roasted tomato + red pepper soup, with quinoa (underneath), avocado and halloumi. This is the kind of food we eat; delicious, wholesome and very nutrient dense. And it was made in my kitchen.
.................................

About Me - I’m Donna, a registered nutritional therapist specialising in women’s health. I regularly contribute to publications including Women’s Health, Marie Claire and Happiful, and in my corporate work I support organisations including the NHS. My approach is practical, evidence-based and always personal.

22/11/2025

The Menopause Supplement Mistake Most Women Are Making — Without Realising It

This week, I had the pleasure of delivering a webinar on safe supplementation during menopause for a brilliant team at NHS Humber Teaching Trust.

One thing we talked about really sparked some conversation — before reaching for supplements, we need to make sure our core nutrients are truly where they should be. And when I say that, I mean at OPTIMUM levels for midlife women, not just inside the bottom or top of the 'normal' range.

It’s so easy to get swept up in “premium” menopause supplements promising quick fixes and miracle results. But even the most expensive blends won’t touch the sides if your foundational nutrients are low. Your body simply can’t do its best work without those basics in place.

A recent client of mine is the perfect example -

She came to me after spending hundreds of pounds on well-marketed menopause supplements… yet she still felt exhausted, flat, and like she was wading through treacle most days.

When we ran some simple tests, everything clicked into place — her vitamin D was extremely low, and her iron levels were depleted, which explained exactly why she wasn’t improving.

Once we corrected those foundations, the shift was incredible.
Her energy lifted, her mood steadied, and she finally started to feel like herself again.

So, which nutrient is at the top of my list for midlife women?

Vitamin D

Why?

Because it supports mood, immunity, bone density, muscle strength and hormonal balance — and most women in the UK have low or borderline levels.

Recent research is telling us:

- Women with low vitamin D often experience more intense menopausal symptoms such as low mood, fatigue, aches and poor sleep.
- Ensuring optimal vitamin D levels supports bone health during the menopausal transition.
- There’s growing evidence that vitamin D plays a role in metabolic health — something many women notice shifts with age.

The truth is: so many women I see are doing all the “right things”… but they are missing this one important part - making sure the foundations are in place and that they are supporting your health instead of working against it.

When was the last time you checked that you had your key nutrient levels checked? If it's a while (or maybe never), how do you know you're taking the right supplements for you and at the correct dosages?

If you’re feeling tired, flat, or not quite yourself lately, it might not be “just menopause” — it might be that your body simply isn’t getting what it needs.

If you’d like to get to the root of your symptoms with personalised testing and a plan that’s tailored to your body, message me or email me at - contact@donnapetersnutrition.co.uk or check out my website - www.donnapetersnutrition.co.uk

This could be the missing piece of your jigsaw.