VINKA

15/02/2026

Tomato paste the easy way!

14/02/2026

You can have plenty of testosterone… but if it’s not available to use, your body won’t feel it.
Think of it like a car 🚗
✔️ Total testosterone = engine power
✔️ SHBG = the handbrake
✔️ Free testosterone = power hitting the road
This is why testing total testosterone alone doesn’t tell the full story.
If you want the real picture, you need to look at all three together.
Head to mymarko.com to check your engine!

14/02/2026

Total testosterone tells you how much hormone exists, but SHBG tells you how much is actually available to your body.

Together they give you your free testosterone- the number that links to energy, muscle, mood and libido.

This is why someone can have “normal” results… and still feel flat.
www.mymarko.com for a FREE ANALYSIS!

14/02/2026

Just a reminder to get out and pick fruit/ veggies that don't like much rain (like me!!!!). Eg Tomatoes, cucumbers, zucchini, peppers will all get too watery. So if fruit close to ripe pick and finish ripening inside.

On a positive note there hasn't been a drought this summer! Happy farmers 🩷

13/02/2026

Hubby going to kill me for this one! But was not fair I didn't share this joy around 😭💕
Ps wish the weather looked like this today!!

12/02/2026

It honestly tastes like cheesecake!
Yes it has sugar in it and it's not perfect. But when you crave a bit of sweet - a couple of mouthfuls hits the spot!

Simply add some biscoff biscuits to black Doris flavoured yoghurt. Push them all the way in. Let sit for a few hours in fridge and come back with a big spoon!

OMG so good!

11/02/2026

What if "normal" is just average?
And average isnt how you want to feel.

Optimal ranges look at where your body performs best - not just whether you're technically unwell.

Your blood is talking.
Let's actually listen.

Free analysis at www.mymarko.com

10/02/2026

Most people don't need more health advice.
They need clarity.

If you've ever had blood tests done and still felt like you had no real answers, the new Marko platform offers a free blood-work analysis so you can better understand the difference between normal and optimal - and what your body may be asking for.

Start here mymarko.com

Ps existing Marko member? Check your emails as we have a special thank you for you 💕

09/02/2026

I still have a long way to go with my strength, but if I waited for the “perfect time” to exercise — the moment when life isn’t busy — it probably wouldn’t happen. And I know many of you feel the same.
So instead, focus on the small opportunities: a few squats while something cooks, a quick stretch between tasks, taking the longer route, adding little bursts of movement wherever you can. These moments may seem small, but over weeks and months they build real strength.

08/02/2026

05/02/2026

Foods high in B1 below 👇
But here’s the catch — low B1 isn’t always due to poor intake.
Alcohol, highly processed diets, excess sugar and stress can rapidly deplete thiamine (B1)

• Brewer’s and nutritional yeast
• Pork (especially loin)
• Sunflower seeds
• Flaxseeds
• Sesame seeds
• Macadamia nuts
• Pine nuts
• Pistachios
• Brazil nuts
• Pecans
• Cashews
• Wheat germ
• Oats
• Lentils
• Beans (navy, black)
• Brown rice
• Asparagus
• Spinach
• Egg yolk

04/02/2026

Nothing beats a good laugh (with all my 5 chins)!!!!