Body & Soul Nutrition

28/01/2026

This week reminded me that some of the calm we admire in others isn't something they were born with.

It's something that forms over time - through change, challenges and learning how to live in a body that doesn't always feel familiar.

I shared a deeper reflection of this in my newsletter this week💜

If this resonates with you, you'll find a link in my bio

21/01/2026

Last night I did something very out of character for me…
I went to a gym 😅

It was a women-only Network Ireland event in Carlow — and as someone who has never set foot in a gym before, this was well outside my comfort zone.

Loud ✔️
Sweaty ✔️
Completely unfamiliar equipment ✔️ 🫠

But… I did it. And I actually did ok 💪

Will I be signing up for a gym membership?
Absolutely not 😂

But it reminded me of something I see so often with clients — trying something new doesn’t mean it has to become your new lifestyle.

Whether it’s changing how you eat, adding in movement, or adjusting daily habits 🌿
Sometimes trying something once is enough to learn what works for you.

Progress doesn’t come from forcing yourself — it comes from gentle steps, curiosity, and self-compassion ✨🤍

Sometimes showing up is the win 💜

08/01/2026

✨ A gentle January reminder ❄️🤍

January often comes with pressure to push, reset and reinvent 💪✨
But biologically and seasonally, we’re still in winter — a time for slowing down, conserving energy and tending to the basics 🍂➡️❄️

If you’re under stress 😮‍💨, unwell 🤒, in perimenopause 🌗, or managing autoimmunity 🔥, this matters even more.
Your body isn’t designed to thrive under constant pressure 🧠⚡

Right now, self-care might look like:
🌿 more rest
🍲 regular, nourishing meals
🛑 fewer demands
🫶 protecting your mental and emotional energy

If something is consistently harming your mental health, it’s worth reconsidering it where possible — especially during times of stress or inflammation 🚦

I’m sharing this because it’s exactly what I’ve needed to do myself recently 💛
Taking care of yourself first isn’t giving up — it’s laying the groundwork for healing and resilience 🌱

There will be time for growth and momentum 🌼
Winter doesn’t ask for that yet ❄️🤍

18/10/2025

I spent World Menopause Day at summit learning about female health from childhood through to post menopause.

There was great information, insights, networking, connections and catching up with college friends.

My head is buzzing with new ideas and clinical tools to support my female clients through chronic illness and menopause.

It's an exciting time to work in female health 😁

17/10/2025

🌸World Menopause Day -It’s Time to Change🌸

✨For many women, perimenopause and menopause can feel like an ending – a loss of energy, control or even identity, and yes...there will be discomforts to navigate.

❓But what if it’s actually a signpost – your body’s way of saying “It’s time to demand better”.

💜Better food

💜Better sleep

💜Better movement

💜Better relationships

💜Better self-care

🔥Menopause isn’t just about declining hormones – it's about redefining your relationship with yourself. It’s the time many women stop pushing through and start tuning in.

💪With the right nutrition, lifestyle and mindset support, this transition can become one of the most empowering chapters in your life – a time to realign your priorities, reconnect with your body, and remember your worth.

✨Let’s not just survive menopause – let's use it as a catalyst for change.

08/10/2025

Working with a Nutritional Therapist: Expectation vs Reality

We often hope that change will be quick – that after a few weeks everything will fall into place.

But here’s the truth:

✨Chronic illness didn’t develop in 12 weeks, and it likely won’t resolve in 12 weeks either.

✨Real change takes time, consistency and a bit of patience with yourself.

✨You may need to revisit your notes or plan more than once – that’s part of learning.

✨Some things will feel new (and maybe uncomfortable). You don’t have to like them all – but try before you decide.

This isn’t about perfection.

This is about growth, awareness and creating a new you – one step at a time.

Keep your eye on the goal, you’re not behind, you're becoming. 🦋

Rebecca xx

01/10/2025

A little something for goody bags 😁

27/08/2025

Living with autoimmune remission & perimenopause

When you’ve worked so hard to reach remission, the last thing you want is another big life change to rock the boat. But for many women, the early stages of perimenopause can feel confusingly familiar:

😴 Fatigue

🌫 Brain fog

🌙 Poor sleep

😡 Mood swings

🦴 Aches & pains

It’s easy to wonder: Is this perimenopause or is my autoimmune condition waking up again?

On top of that comes the emotional side – fear of the unknown, anxiety about your health, and deciding whether to keep these concerns to ourselves, or talk about them openly.

The truth is we don’t yet have all the answers about how perimenopause affects autoimmune health. But what we do know, is that a few simple foundations can really help to steady things.

✨Blood sugar balance – regular meals with protein, fibre and healthy fats keep energy and moods more stable.

✨Gut health – plenty of vegetables, fruits, fermented foods, herbs & spices can help to support gut health and immunity.

✨Sleep - prioritising rest supports both hormone health, immune regulation and helps with stress management.

If you’re feeling this overlap, you’re not alone, talking about it matters, and it helps us all feel less isolated. 💜

👉 I’d love to hear your thoughts: have you noticed changes in your symptoms since entering perimenopause? Get in touch if you want to talk about it.

Rebecca xx

21/08/2025

The Humble Root Vegetable That Supports Healthy Blood Pressure

Beetroot might not be the first vegetable you think of when planning your meals, but it’s one worth bringing to the table – especially right now as it’s in season and at its sweetest.

Beetroot is rich in natural compounds called nitrates, which your body converts into nitric oxide. This helps to relax and widen blood vessels, supporting healthy blood pressure and improving circulation. This is why athletes often use beetroot juice to increase stamina.

It’s also a good source of folate (needed for heart health and cell repair), fibre (to support digestion and blood sugar balance), and antioxidants that help protect your body from everyday wear and tear.

The best part is how versatile beetroot can be in the kitchen:

Roast it with olive oil for a naturally sweet side dish

Blend into hummus for a vibrant, healthy dip

Add to salads to boost flavour and fibre

Can even be added to soups and smoothies to boost nutrients

If you usually pass beetroot by in the supermarket, why not pick some up this week while it’s in season and give it a go? Your heart – and your tastebuds – will thank you.

Rebecca xx

13/08/2025

Your Vagus Nerve: A Key Player In Autoimmune Health

When we talk about autoimmune health, we often focus on diet, supplemets and reducing inflammation – and rightly so. But there’s another player in the mix that doesn’t get much attention: your vagus nerve.

The vagus nerve is part of the parasympathetic nervous system – sometimes referred to as the “rest & digest” mode. It begins in the brainstem, extends down to the abdomen and connects to many organs along its path. It acts like a communication superhighway between your brain, gut, heart and immune system.

For those of us living with an autoimmune condition, this connection can be especially important. Here’s why:

It helps regulate inflammation – Healthy vagal tone supports your body’s ability to calm an overactive immune response.

It supports digestion – From stomach acid production, to moving food along your gut – the vagus nerve plays a huge role in how you absorb nutrients.

It influences mood and resilience – A calmer nervous system can mean fewer stress driven symptoms or flare ups.

The good news?

You can gently stimulate your vagus nerve every day with simple, free techniques like:

Humming, singing, or chanting

Gargling with water for 30-60 seconds

Slow, deep breathing (with a longer exhale)

Gentle movement – walking, yoga, tai-chi or swimming

These small, consistent actions can help to keep your nervous system balanced – supporting both your gut and immune system over time.

24/07/2025