Ags Galland Nutrition & Wellness Coaching

Ags Galland Nutrition & Wellness Coaching Proactive, no ordinary wellness. Thrive intentionally in 40s & be your own nutrition expert

Forget ice baths and weird cleanse juices; your metabolism doesn’t need hacks, it needs habits and things that move the ...
11/12/2025

Forget ice baths and weird cleanse juices; your metabolism doesn’t need hacks, it needs habits and things that move the needle
And carbs? Yep, good news! They’re NOT the enemy 🫣

I often see my clients chasing any “health fix” out there, until they realise the basics actually work for metabolism support:
- Daily veggies and fruit (more color = more nutrients= more support)
- Smart carbs like oats, wholegrains, beans and root veg
- Protein with every meal
- Water before coffee, movement > screens
- Fewer packages, more real food

Results don’t need to be extreme. They need to be consistent.
No hack ca outsmart the daily habits.

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09/12/2025

December isn’t you “losing discipline”. It’s the month pulling your routines in every direction at once.
If things feel wobbly, that’s likely physiology and pre- Christmas chaos.

For my clients (and me 👋) right now, the win could be choosing one stabiliser and letting it hold the rest: protein at breakfast, morning light, fibre, hydration.

Small anchors calm the system more than any December “reset”.

If you try one, tell me which one you picked 🎄

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Waiting for a perfect plan or time scarcity might be draining your energy, because it may mean overcomplicating or under...
20/11/2025

Waiting for a perfect plan or time scarcity might be draining your energy, because it may mean overcomplicating or under-fueling.

Many people over 40 are either overthinking every bite or blame ‚busy’ on lack of nutrients and their low energy, both messing with metabolism.

The solution is often both boring AND brilliant:
eat enough, eat consistently and know how to fuel for the output you expect from yourself. Energy, mood, digestion, improved metabolic health.

07/11/2025

A client told me recently, “My BMI’s normal, so I must be healthy”

It’s an easy assumption to make, but BMI was never designed to measure health.
It simply compares weight to height. It doesn’t reflect muscle, blood-sugar control, inflammation or how efficiently the body uses energy.

You can have a textbook BMI and STILL experience mid-morning crashes, cravings, lack of focus, bloating or fatigue.. just some signs your metabolism might be struggling.

Blood sugar is one of the clearer markers of how your metabolism’s coping day-to-day.
And muscle? It’s the most underrated metabolic asset.
It helps the body store and use glucose efficiently, stabilising energy and supporting long-term health.

So when someone says, “My BMI’s fine,” I often ask: and how’s your energy? your focus? your labs? your sleep + your?
It might be time to look deeper than the BMI number.

Because metabolic health isn’t only about your weight and an outdated number doesn’t tell the whole story. Your habits and biochemistry often do.

👋 I help clients get clear on what’s really happening under the surface and build nutrition habits that actually support metabolic health long term. DM me or use the bio link to book a free initial consult with me ☎️

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30/10/2025

Stop trying to boost your metabolism like it’s ‘broken’.

The metabolism is adaptive. It’s constantly responding to your inputs, and likely not waiting for your next “fat-burning” tea.

What to do instead 👇

🍳 Feed it consistently. Understand your body’s rhythm. Skipping meals or under-eating may be telling your body to conserve, not burn

💪 Build muscle. It’s your most metabolically active tissue; the more of it, the higher your daily burn without doing more cardio

💤 Sleep. It’s the saddest news in the wellness (right after peanut butter macros, iykyk!) Even one bad night can affect glucose metabolism and increase / screw up hunger cues the next day

🧘‍♀️ Long term stress (mental /physical) keeps the body on high alert, pushing up blood sugar, messing with appetite. it Think: rest, food and recovery, outsourcing tasks and mind management

🏃‍♀️ Get real with movement. NEAT (non-exercise activity) like walking, fidgeting, move around between your zoom calls, chores.. can make up to 30% of your total daily energy use. Make it happen

You don’t need a “boost.” You need a baseline that actually supports your body’s natural design to adapt, repair and stay efficient.

Start with small, unsexy basics. They’re the real metabolic multipliers.

👉 If you’re tired of “boost” tips that do nothing long-term.. lets give your metabolism some personalised attention. Book a free call with me and we’ll map out what your body actually needs. Links in my bio or DM me.

24/10/2025

Your metabolism doesn’t slow down with age.

It slows down with sitting more, sleeping less, skipping meals, living on caffeine, and calling 4,000 steps a “busy day.” Age isn’t necessarily the problem. The habits that crept in while life got busier are.

Around ages 20-60, the total daily energy expenditure stays pretty stable. The real metabolic decline only kicks in after ~60 years of age, at average of 0.7% per year*

So the midlife “metabolism failing” is perhaps more about your movement, nutrition and sleep habits shifting over years without you noticing

But there’s also some good news? You can actually do a lot.
You don’t need to eat either like a bottomless 20-year-old teenager or survive on salads only (like in the 90s)

You can rebuild the basics the metabolism actually depends on: movement, muscle, meals that stabilise blood sugar and are nutrient rich, and sleep that’s longer than your Netflix wish list
🙄

You can’t control the years, but you can stop blaming your birthday + absolutely aim to control your metabolic environment.

📧 DM me or comment ‘metaboliam’ if you’re ready to reset the
habits that are actually slowing it down.

* PMID: 34385400

Not all supplements are worth the hype.But some do make a real difference when energy, gut health, or metabolism starts ...
22/10/2025

Not all supplements are worth the hype.

But some do make a real difference when energy, gut health, or metabolism starts feeling off, especially once you hit your 40s.

These are the 3 I come back to again and again in practice.
Start with food.
Know when to test.

Supplement with knowledge and purpose, not panic (or because it’s trending on TikTok)

👉 Save this for later and come back to it next time you’re
scanning the pharmacy shelf

DM me if you want help figuring out what your body actually
needs, not just what’s popular.

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Not all supplements are worth the hype.
But some do make a real difference when energy, gut health, or metabolism starts...
22/10/2025

Not all supplements are worth the hype.

But some do make a real difference when energy, gut health, or metabolism starts feeling off, especially once you hit your 40s.

These are the 3 I come back to again and again in practice.

Start with food.
Know when to test.
Supplement with knowledge and purpose, not panic (or because it’s trending on TikTok)

👉 Save this for later and come back to it next time you’re scanning the pharmacy shelf

📩 DM me if you want help figuring out what your body actually needs — not just what’s popular.

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We keep telling people to “try harder” while building a world that makes metabolic health impossible.Desk jobs, cheap fa...
08/10/2025

We keep telling people to “try harder” while building a world that makes metabolic health impossible.

Desk jobs, cheap fast food, dopamine diets, and 24/7 alerts — then we blame willpower when energy, focus, and blood sugar crash.

The problem isn’t your metabolism; it’s the pace you might be forcing it to survive.

And the solution isn’t another tracker or cleanse; it’s the unsexy stuff modern life makes hardest: food that actually fuels you, movement that fits your day, real rest, and breathing space.

In a world built for burnout, balance doesn’t happen by luck; it takes intention and a deliberate strategy.

💬 I’m a nutritionist and coach helping busy adults do exactly that. If you’re ready to build that strategy, book a free intro call with me and let’s get your energy and metabolism working for you again (DM me or use the bio link)

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Last weekend in Malta reminded me that nourishment isn’t just about getting your macros right.Sometimes it’s also eating...
13/08/2025

Last weekend in Malta reminded me that nourishment isn’t just about getting your macros right.

Sometimes it’s also eating local foods, sea salt on your skin, laughing so hard that your cheeks hurt, chatting with your people over breakfast. Sometimes it’s all crammed into one messy perfect blur.

If you’re smashing it at work but running on fumes everywhere else…you don’t have to overhaul your life. It maybe noticing where you’re running on empty and top it up before it costs you.

Who knows maybe the result will be walking away nourished & fuller (in energy, joy, connection) than when you started?

☀️ I’m curious when was the last time you felt properly topped up, not just caffeinated? And what would it take to get more of that this week? ⤵️

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