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Linia Nutrition is a London based nutrition and dietetic consultancy offering expert advice to the media, food industry, health bodies, corporates and to individuals.

25/03/2026

Around half of people who start GLP-1 medications stop within 12 months.⁣
⁣
Given how effective these medications can be, it’s striking that many discontinue within the first year. The irony? They’re designed for long-term use, yet staying on them is often the biggest challenge.⁣
⁣
The reasons are complex — from side effects and cost to access and practical realities of long-term treatment⁣
⁣
But studies show something important:⁣
⁣
➡️ If you’re not proactive, weight regain is the rule, not the exception.⁣
⁣
This isn’t about willpower.⁣
⁣
Weight loss triggers powerful biological defences — adaptive thermogenesis, changes in hunger hormones, and shifts in weight set-point regulation — all designed to pull weight back up.⁣
⁣
Understanding this changes the conversation.⁣
⁣
It’s not about trying harder.⁣
⁣
✅ It’s about building strategies that support your new physiology long term.⁣
⁣
For more on holistic weight management, pre-order my new book Life After Weight Loss Medications.⁣
⁣
Link in bio. 👆🏽✨ ⁣
⁣

23/03/2026

Most people think weight management comes down to willpower.⁣
⁣
It doesn’t.⁣
⁣
If you’re relying on willpower alone, you’re setting yourself up to struggle.⁣
⁣
Because this isn’t just about discipline.⁣
⁣
Chronic dieting can disrupt hunger hormones, making you hungrier and more food-focused.⁣
⁣
And self-control? It fades quickly under stress, fatigue and constant temptation.⁣
⁣
This is bigger than willpower.⁣
⁣
It’s your biology, psychology, habits and environment — all working together over time.⁣
⁣
Here’s what actually matters: ⁣
⁣
✅ The quality of weight loss matters — not just the number on the scale⁣
⁣
✅ Progress isn’t defined by weight alone⁣
⁣
✅ Weight loss and weight maintenance are different phases — and need different strategies⁣
⁣
Understanding this changes everything.⁣
⁣
It’s not about trying harder.⁣
It’s about building strategies that work with your body, not against it — for the long term.⁣
⁣
For the full deep dive, it’s all in my new book — link in bio 👆🏽✨⁣
⁣

18/03/2026

𝗧𝗵𝗲 𝗦𝗰𝗶𝗲𝗻𝗰𝗲 𝗢𝗳 𝗦𝗮𝘁𝗶𝗲𝘁𝘆 𝗦𝘁𝗮𝗰𝗸𝗶𝗻𝗴⁣
⁣
The satiety index ranks foods by how well they keep you full. Developed by researchers at the University of Sydney, it compares foods against white bread (scored at 100) based on how satisfying they are calorie-for-calorie.⁣
⁣
But this isn’t about memorising numbers.⁣
⁣
If you want to manage your weight, it’s about understanding what actually keeps you full — and using that to your advantage.⁣
⁣
Enter: 𝘀𝗮𝘁𝗶𝗲𝘁𝘆 𝘀𝘁𝗮𝗰𝗸𝗶𝗻𝗴.⁣
⁣
When you combine protein, fibre, healthy fats and high-volume foods, you build meals that work with your hunger signals — not against them.⁣
➡️ Fuller for longer⁣
➡️ Fewer cravings⁣
➡️ Less overeating⁣
⁣
This infographic breaks down exactly how to build your satiety stack.⁣
⁣
For the full deep dive, it’s all in my new book — link in bio 🔗⁣
⁣
⁣

11/03/2026

𝗪𝗘𝗜𝗚𝗛𝗧 𝗥𝗘𝗚𝗔𝗜𝗡 & 𝗠𝗨𝗦𝗖𝗟𝗘 𝗠𝗔𝗦𝗦⁣
⁣
Around half of people who start GLP-1 medications stop within 12 months.⁣
⁣
Given how effective these medications can be, it’s striking that many discontinue within the first year. The irony? They’re designed for long-term use, yet staying on them is often the biggest challenge.⁣
⁣
The reasons are complex — from side effects and cost to access and practical realities of long-term treatment.⁣
⁣
But studies show something important: If you’re not proactive, 𝘄𝗲𝗶𝗴𝗵𝘁 𝗿𝗲𝗴𝗮𝗶𝗻 𝗶𝘀 𝘁𝗵𝗲 𝗿𝘂𝗹𝗲, 𝗻𝗼𝘁 𝘁𝗵𝗲 𝗲𝘅𝗰𝗲𝗽𝘁𝗶𝗼𝗻.⁣
⁣
This isn’t about willpower.⁣
⁣
Weight loss triggers powerful biological defences — adaptive thermogenesis, changes in hunger hormones, and shifts in weight set-point regulation — all designed to pull weight back up.⁣
⁣
Understanding this changes the conversation.⁣
It’s not about trying harder. 𝗜𝘁’𝘀 𝗮𝗯𝗼𝘂𝘁 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗲𝘀 𝘁𝗵𝗮𝘁 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂𝗿 𝗻𝗲𝘄 𝗽𝗵𝘆𝘀𝗶𝗼𝗹𝗼𝗴𝘆 𝗹𝗼𝗻𝗴 𝘁𝗲𝗿𝗺.⁣
⁣
One of the most important drivers of weight maintenance?⁣
⁣
Your muscle.⁣
⁣
Muscle thrives when it is moved, fuelled and protected.⁣
⁣
✅. For more on holistic weight management,⁣
pre-order my new book Life After Weight Loss Medications.⁣
⁣
Link in bio. 👆🏽✨ ⁣
⁣

05/03/2026

You’ve probably seen posts about “𝗡𝗮𝘁𝘂𝗿𝗲’𝘀 𝗢𝘇𝗲𝗺𝗽𝗶𝗰” — claiming foods like chia seeds, extra virgin olive oil, lentils, avocado, Greek yoghurt, eggs, salmon and leafy greens can boost GLP-1.⁣
⁣
Yes — 𝘄𝗵𝗮𝘁 𝘄𝗲 𝗲𝗮𝘁 𝗮𝗻𝗱 𝗵𝗼𝘄 𝘄𝗲 𝗲𝗮𝘁 𝗶𝘁 𝗰𝗮𝗻 𝗶𝗻𝗳𝗹𝘂𝗲𝗻𝗰𝗲 𝗚𝗟𝗣-𝟭, 𝗮𝗽𝗽𝗲𝘁𝗶𝘁𝗲 𝗮𝗻𝗱 𝘄𝗲𝗶𝗴𝗵𝘁 𝗺𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁.⁣
⁣
But these foods 𝗱𝗼 𝗻𝗼𝘁 𝗿𝗲𝗽𝗹𝗶𝗰𝗮𝘁𝗲 𝘁𝗵𝗲 𝗲𝗳𝗳𝗲𝗰𝘁 𝗼𝗳 𝗚𝗟𝗣-𝟭 𝗺𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀.⁣
⁣
Endogenous GLP-1 (the hormone your body produces) lasts just 1–2 minutes before being broken down. Weight loss medications can last in our bodies for weeks at a time.⁣
⁣
𝗦𝗮𝗺𝗲 𝗽𝗮𝘁𝗵𝘄𝗮𝘆𝘀. 𝗩𝗲𝗿𝘆 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗮𝗻𝗱 𝗱𝘂𝗿𝗮𝘁𝗶𝗼𝗻.⁣
⁣
These foods are still excellent choices for everyday nutrition — just remember:⁣
⁣
𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝘁𝗼𝗼𝗹𝘀. 𝗗𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝘁 𝗲𝘅𝗽𝗲𝗰𝘁𝗮𝘁𝗶𝗼𝗻𝘀.⁣
⁣
For more on weight maintenance nutrition, 𝗽𝗿𝗲-𝗼𝗿𝗱𝗲𝗿 𝗺𝘆 𝗻𝗲𝘄 𝗯𝗼𝗼𝗸 𝗟𝗶𝗳𝗲 𝗔𝗳𝘁𝗲𝗿 𝗪𝗲𝗶𝗴𝗵𝘁 𝗟𝗼𝘀𝘀 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 — 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗯𝗶𝗼 👆🏽✨ ⁣
⁣

01/03/2026

EXCITING ANNOUNCEMENT!⁣
⁣
I’m overjoyed to share that I’ve written my second book, “Life After Weight Loss Medication.”: How to nourish your body and keep the weight off after GLP-1s — with recipes and meal plans.⁣
⁣
GLP-1s are an effective tool especially when used with ‘wraparound’ support. The science supports that. But surveys show that 30–50% of people stop within 12 months — and very few have a “life after” plan.⁣
⁣
We don’t talk enough about muscle preservation, metabolic adaptation, emotional eating returning, or what it truly takes to maintain weight loss — especially for midlife women also navigating perimenopause.⁣
⁣
I wrote this book to bridge that gap.⁣
⁣
It’s holistic. Evidence-based. Compassionate. And filled with deeply nourishing, delicious recipes. A true labour of love — and a roadmap to help early wins become lasting change.⁣
⁣
My intention with this book is simple: to empower you to confidently maintain the weight you’ve lost, rebuild trust with your body, and move forward with energy, clarity and ease — thriving beyond weight-loss medications. ⁣
⁣
This is about getting in the driving seat of your health.⁣
⁣
You’ve got this!⁣
⁣
Preorder via the link in my bio. ⬆️ ⁣
⁣

28/02/2026

5 things to try this March ~ we love the beginning of a new month, the perfect time to consider what nutrition goals you might like to work on. ⁣
⁣
💚 We would love to hear which one resonates with you and what you’re trying this month too!⁣
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For more tips and inspiration – check out my book – link in the bio 👆🏽✨⁣
⁣

26/02/2026

Bread gets a bad rep when it comes to weight management — but it absolutely can have a place in your nutrition.⁣
⁣
Say hello to my 𝗦𝘂𝗽𝗲𝗿 𝗚𝗿𝗲𝗲𝗻 𝗦𝗲𝗲𝗱𝗲𝗱 𝗦𝗼𝗱𝗮 𝗕𝗿𝗲𝗮𝗱 💚 ⁣
⁣
This rustic, crusty loaf is effortless to make and packed with protein, fibre, seeds and even a hit of greens. That combination = steadier blood sugars and longer-lasting fullness — both key for sustainable weight management.⁣
⁣
Delicious on its own. Even better with eggs, soups, salads or a warming stew.⁣
⁣
Proof you don’t need to cut bread — you just need to build it better.⁣
⁣
Makes 1 loaf - 8 servings⁣
Per serving: 13g protein, 7g fibre, 250kcal⁣
Takes 1 hour⁣
⁣
For the recipe comment BREAD in the caption below 👇🏽💚✨⁣
⁣

18/02/2026

Whatever your opinion about weight loss medications — one thing is increasingly clear… they are here to stay.⁣
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And surveys show that midlife women are now the fastest growing group using GLP-1 medications.⁣
⁣
As a clinician working with women in menopause transition, my concern is that those who choose to use these medications do so safely, strategically, and in a way that genuinely supports their long-term health.⁣
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Because I’m seeing the same mistakes being made again and again.⁣
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These medications are a powerful tool. But they are only one piece of the puzzle. And without a plan, support and the right foundations in place — the results often don’t last.⁣
⁣
If you’re considering them, currently using them, or have someone close to you who is — please do your homework.⁣
⁣
👉🏽 Swipe through. ✅ And make sure you read slide 6! ⁣
⁣

17/02/2026

Confused by all the conflicting nutrition advice?⁣
⁣
Oats spike your blood sugar.⁣
GLP-1 “supplements” are the new Ozempic.⁣
Peptides for recovery.⁣
Creatine for brain fog…⁣
⁣
It’s wild out there. And honestly? It’s exhausting.⁣
⁣
I get messages daily from clients asking what I think about the latest marketed supplement or viral post. We’re constantly bombarded — by experts and non-experts — and it can feel impossible to know who or what to trust.⁣
⁣
It was International Science Day last week, and I want to share something more important than any single supplement tip: how to navigate the noise and keep your AGENCY.⁣
⁣
1⃣ Don’t believe everything you read or hear. Get curious. Ask questions. No piece of expert advice works for everyone. Look for both sides of the story.⁣
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2️⃣ If it sounds too good to be true — it probably is. Interrogate the data. Challenge your own bias. And always ask… is there a sales pitch at the end?⁣
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3️⃣ Consider the source. Is there balanced evidence? Is context provided? And where do you fit within that context?⁣
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4️⃣ Get to know YOU. Don’t give your power away. Don’t outsource your health to the loudest voice online. You know your body, your life, your values.⁣
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Trust YOU.⁣
⁣

11/02/2026

Weight is a sensitive and complex subject—one that goes far beyond what’s on your plate. ⁣
⁣
Sustainable weight management isn’t about sheer willpower. ⁣
⁣
It’s about how your biology, psychology, habits, and environment work together over time. A bio-psycho-social approach helps us look beyond the scale, recognising you as a whole person—not just a number.⁣
⁣
Here’s a starting point for the food and fuel part of the puzzle. The goal.. nourish smartly, not perfectly. ⁣
⁣
Which will you try to implement first? ⁣
⁣

Address

Kowloon

Website

http://www.linianutrition.com/

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