http://www.rachelcrowdernutrition.com/

Rachel Crowder Nutrition, Trim (2025)

09/11/2025

💔 This summer, I lay in a hospital bed with a DVT wondering how someone who “does everything right” could end up here.

Heart disease runs through my family strokes, heart attacks, heart failure so this was the wake-up call I never wanted.

For the first time, I felt it…
That quiet loss of invincibility.
The realisation that even when you eat well, move daily, and do “everything right,” your body can still send a warning.

But what I learned changed everything 👇

For decades, we’ve been told to fear cholesterol.
But new research shows your gut bacteria may play a much bigger role in heart health.

Certain bacteria create compounds that raise inflammation and clot risk.
Others produce short-chain fatty acids (from fibre!) that protect your heart and reduce inflammation.

So maybe…
💚 Heart health starts in the gut.

🌿 My biggest takeaways:
✔️ Eat more fibre-rich foods oats, beans, seeds, veggies
✔️ Add colour and variety 30+ plants per week
✔️ Focus on nourishment, not restriction

If you’ve been feeling bloated, puffy, tired, or “off,”
it might not be ageing it could be inflammation quietly building beneath the surface.

That’s why I now offer a Comprehensive Inflammation Test a simple at-home test that helps uncover what’s really going on inside your body.

💌 Comment INFO or DM me for details your heart (and gut) will thank you.

06/11/2025

I used to dread going to the bathroom.

The pain.
The discomfort.
That awful feeling when the blood drains from your face.

For years, I thought it was normal to go days without a bowel movement.
I didn’t know anything about fibre back then and I definitely wasn’t eating enough of it.

Once I started improving my gut health, everything changed.

Now I’m pain-free and as regular as clockwork (and yes, that’s something worth celebrating 💩🎉).

Here’s the truth most women don’t realise 👇

Your gut controls your hormones.

When you don’t “go” every day, old hormones especially oestrogen can’t leave the body.

They get reabsorbed, causing things like:
😣 Mood swings
😮‍💨 Bloating & fatigue
💥 Headaches or breakouts

And your body has to use up key vitamins and minerals (like B vitamins, magnesium & zinc) just to keep recycling those same hormones.

No wonder energy tanks and moods swing!

✨ If you’re not going every day, start here:

1️⃣ Drink a big glass of water first thing in the morning 💧
2️⃣ Eat 1–2 kiwis a day 🥝 (yes, they really work!)
3️⃣ Sit on the toilet anyway same time every day. Routine = rhythm.

Your gut is your hormone control centre.

When it’s sluggish, you feel sluggish.
When it’s flowing, you glow. ✨

💬 Save this post for later & share it with someone who needs a little gut-hormone reminder.

27/10/2025

✨ What if your skin issues aren’t really about your skin?

Recently I've had a few people ask
“Okay Rachel, but how does gut health relate to my skin health?”

Here’s the truth most people miss 👇

Your skin is often the last place inflammation shows up, the first signs usually start in your gut.

When your digestion isn’t working efficiently, maybe because of microbiome inbalance, low fibre intake, or sluggish detox pathways, it can lead to:

🔹 Breakouts and congestion
🔹 Dull, tired-looking skin
🔹 Sensitivity or redness
🔹 Hormonal flare-ups around the chin and jaw

That’s where gut-supportive tinned foods can be quietly powerful.
Not because they’re fancy but because they’re functional.

🥫 Tinned lentils, chickpeas, and beans provide the soluble fibre your microbiome loves.

That fibre feeds good bacteria, reduces inflammation, and helps your body clear toxins that could otherwise show up on your skin.

🐟 Tinned oily fish supports your cell membranes keeping skin hydrated and reducing the kind of inflammation that drives acne and redness.

🍅 And those antioxidant-rich tinned tomatoes?

They protect skin from oxidative stress one of the key drivers of premature ageing.

So while skincare starts on the surface, skin health begins in your gut.
Feed your microbiome well, and your glow will take care of itself. 🌿

💬 Have you ever noticed your skin reflecting how your gut feels?

24/10/2025

How does bloating make you feel?

💭 “I can’t wear the clothes I like.”
💭 “It stops me from eating out.”
💭 “I’m exhausted and embarrassed.”
💭 “It’s so uncomfortable.”
💭 “Honestly… it makes me feel like sh*t.”
💭 “It slows me down.”

If you’ve ever said (or thought) any of these — you’re not alone.
Bloating isn’t just about your stomach. It affects how you move, eat, think, and show up in the world.

But here’s the truth, bloating isn’t something you have to “just live with.”
When you get to the root cause (food sensitivities, gut imbalance, stress hormones), that heavy, sluggish feeling starts to disappear.

✨ Imagine waking up with a flatter, calmer stomach.
✨ Eating out without fear or discomfort.
✨ Feeling confident in your clothes again.

It starts with understanding your gut not fighting it.

Ready to finally say goodbye bloat, hello glow? 💫
👉 Click the link in bio or DM me “GLOW” to learn how we can get your gut back on track.

23/10/2025

“I feel so bloated it’s not even funny...

That’s what one of my clients said recently and honestly, I hear it all the time.

I work with high-achieving women trying to juggle everything - work, family, life but deep down, they’re running on empty.

They come to me to:
✨ Boost their energy
✨ Improve memory & focus
✨ Balance mood & hormones

So they can finally feel like themselves again even when they don’t have the headspace to think about it.

Here’s what I’m hearing 👇
💭 “I feel constantly bloated I don’t even know what to eat anymore.”
💭 “My memory has definitely declined I feel drained after a long day.”
💭 “The anxiety and mood swings are exhausting it’s like I’m on a hormonal roller coaster.”

The truth? These symptoms are connected.
Your gut, hormones, mood, and energy are all part of the same conversation happening inside your body every single day.

When you start listening to those signals instead of pushing through them, everything begins to shift.

✨ Energy returns
✨ Clarity comes back
✨ You feel calm, grounded, and in control again

If this sounds familiar you’re not alone, and it’s not all in your head.
Your body is simply asking for support. 💫

🌿 I help women 40+ balance their gut, hormones & energy so they can finally feel like themselves again.

💬 DM me the word GLOW if you’re ready to start feeling better.

21/10/2025

“I used to sip milk at night to stop the burning…”

When Sarah came to me, she was exhausted - not from lack of sleep, but from chronic acid reflux that had taken over her evenings.

Her go-to resolution: a glass of milk before bed.

It helped for a few minutes… then the burning came back, worse than before.

👉 Here’s why:
The fat in milk can actually aggravate acid reflux.
It soothes temporarily but then stimulates more acid, creating a cycle of short-term relief and long-term discomfort.

💭 What was really happening?
Years of stress and hormonal shifts had slowed Karen’s digestion - food was sitting too long in her stomach, causing pressure that pushed acid upward.

🌿 How we fixed it:
✅ Ate slower, away from screens
✅ Supported digestion before meals
✅ Identified trigger foods through intolerance testing
✅ Balanced meals with protein, fibre + gut-friendly fats

Within 6 weeks - reflux gone.
No more sleepless nights. No more fear around food.

If you find yourself reaching for milk, Rennies, or cutting out everything just to cope - know this:
You don’t have to keep managing the symptoms.
You can fix the cause. 💚

Your gut is meant to work with you, not against you.

💬 Do you get reflux or that “burning in your chest” after meals?
What have you tried so far and did it actually help?

18/10/2025

✨ Think it’s IBS? It could actually be a food intolerance.

You’re doing everything right... eating healthy, drinking water, cutting out the obvious triggers…

but the bloating, cramps, or unpredictable digestion just won’t quit. 😣

Here’s the thing 👉

IBS-type symptoms are often caused by hidden food intolerances - delayed reactions that don’t show up on standard tests.

So that “healthy” salad, smoothie, or protein bar might actually be the thing keeping your gut inflamed and your energy low.

When we uncover your specific food triggers, everything changes:

💫 No more bloating after meals
💫 No more constant discomfort or nausea
💫 No more guesswork - just clarity

If you’re ready to find out what’s really behind your symptoms, my Food Intolerance Test & Consultation can help you pinpoint your triggers and feel like yourself again. 🌿

👉 Message me “TEST” to get started.

16/10/2025

I feel bloated after every meal

Does your partner say this?
Or maybe… you’re the one saying it.

It doesn’t matter if it’s your husband, wife, or you yourself that same line comes up again and again.

👉 “I feel bloated after every meal.”

And what usually happens next?
They complain… it passes… and life goes on.

No real changes.
No questions asked.
Because it goes away, right?

But here’s the thing: when something keeps coming back, it’s not random it’s your body trying to get your attention.

Bloating that shows up after meals isn’t just discomfort it’s often the first sign that your gut, hormones, or even stress response are out of sync.

And the longer it’s ignored, the more it chips away at energy, mood, and confidence.

So if that post-meal bloating has become normal in your house it’s time to change the conversation.

💬 Talk about it.
💬 Learn what your body’s trying to tell you.
💬 And stop normalising symptoms that aren’t normal.

Because feeling “a bit bloated” after every meal might be common but it’s definitely not normal.

15/10/2025

This one test changed everything for me…

I used to wake up every day feeling off.

I was constantly bloated.

By 3pm, my energy would crash so hard

I sometimes worried I’d fall asleep at the wheel

Doctors told me everything looked “normal.”

But I knew it wasn’t normal to feel like this

Then I did one simple food intolerance test

Everything changed.

It showed me exactly which foods were inflaming my gut

And which were zapping my energy

Once I removed those triggers ...

I noticed:

✨ No more bloating

✨ Energy that lasted all day

✨ Clearer skin -my rashes disappeared

✨ A calmer, happier gut

✨ And surprisingly… I started to enjoy food again.

It wasn’t about restriction

It was about reconnection.

Learning what my body was asking for

Rebuilding trust with food.

If you’ve been living with unexplained symptoms...

It could be your body trying to tell you something.

💉 The test I use today with clients

The same one that changed everything for me

Measures 200+ food intolerances from a simple blood sample

No guesswork, just answers.

💌 Ready to finally find out what your body’s trying to tell you?

Book your test today and start feeling like yourself again.

Rachel Crowder Nutrition

09/11/2025

06/11/2025

27/10/2025

24/10/2025

23/10/2025

21/10/2025

18/10/2025

16/10/2025

15/10/2025

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