Karelle Laurent Nutrition & Lifestyle Medicine

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Karelle Laurent Nutrition & Lifestyle Medicine

As a registered nutritional therapist, my focus is to help client to address the underlying causes behind their symptoms & health concerns.

Empowering clients to achieve their full potential by helping them define their best nutritional & lifestyle choice

21/11/2025

A warm, cosy breakfast which I love — Pumpkin Pie Baked Oatmeal.

It’s full of fibre, naturally sweet, easy to prep ahead, and perfect for busy mornings when you want something nourishing without thinking too hard.

What you need:
• 1 cup pumpkin purée
• 1 egg
• a little maple syrup
• pumpkin pie spice
• vanilla
• baking powder
• sea salt
• almond milk
• oats
• ground flax
• pumpkin seeds

How to make it:
Mix everything in a bowl, pour into a baking dish, sprinkle pumpkin seeds on top and bake until the centre is set and the edges are golden.

It keeps well in the fridge for a few days and makes the easiest grab-and-go breakfast.

Save it for later if you want something warm and simple for the week ahead.

Your journey to wellness starts now. 🤍

07/11/2025

Retreat week is here! 🚴‍♀️🌿

Tomorrow we welcome an incredible group of guests for our November Cycling, Nutrition & Wellness Retreat — with people joining us from the UK and the USA!

Some guests booked almost a year ago, and while many are new faces, we’re so thrilled to welcome a few returners too. It’s always such a special week — riding through the Algarve hills, nourishing the body with good food, and reconnecting with yourself away from the noise.

This week we’ll be riding to Barranco do Velho, exploring the Montes Novos loop (always a favourite — there’s something truly magique about it), taking in the views at the Barragem do Arade, and stopping for a quick lunch in Silves.
Or, for those taking it slower, a stroll through the orange groves followed by a well-deserved lunch at Germano in Alte.

Do you see yourself here yet? 🌿 Don’t wait any longer — book your spot for one of our 2026 retreats now.

Our May 2025 retreat is now FULL, and we’re already taking names for the waitlist — But, there’s still space for :

📅 March 7–13, 2026
📅 November 7–13, 2026

🌸 Message me or head to the link in bio to reserve your place or join the waitlist.

05/11/2025

Let’s talk about lentils & beans 🌿

They’re one of the simplest ways to support your gut — rich in fibre, minerals, and plant protein that feed good bacteria and keep blood sugar stable.

Even if you’re a meat eater, it’s easy to add a little:
🥚 a handful of edamame with your eggs or rice bowls
🥕 chickpeas tossed through roasted veggies or soups
🥗 lentils stirred into salads for texture and extra nutrients

If you’re new to legumes, start small — 1 to 2 tablespoons every other day is plenty at first.
Too much too soon can make your gut complain (bloating, discomfort — completely normal!).

👉 Begin with store-bought jars or canned versions with no nasties. They’re already cooked and much easier to digest. Once you’ve got them in your routine, you can move on to dry pantry lentils and beans — they’re more economical and just as nourishing.

Which one do you use most — lentils, chickpeas, or beans?

02/11/2025

Can you believe it’s only 7 weeks until Christmas? 🎄

The next few weeks are always full-on — work deadlines, shopping lists, social plans… and somehow, we end up putting ourselves last.

So before things get too hectic, here are 3 simple ways to bring the focus back to you 👇

🥣 Eat warm, cooked fibre – soups, roasted veggies, or one-pan dinners are gentle on digestion and keep energy steady through busy days.
🥬 Add fermented foods 2–3× a week – kefir, sauerkraut, or yogurt help your gut (and immunity) stay balanced when stress hits.
🧘‍♀️ Slow down when you eat – even one mindful meal a day can calm your nervous system and improve digestion.

They’re small steps, but they make a huge difference — especially when life speeds up.

✨ Which one do you want to start with this week?

31/10/2025

As race season wraps up, this is your chance to slow down — but also to rebuild.
The off-season isn’t just about doing less. It’s where your body recovers, rebalances, and sets the tone for how you’ll feel next season. 🌿

Here’s what I encourage all my athletes to do around now:

✨ 1. Check your bloodwork
After months of training, travel, and sweating, it’s common to see low iron, vitamin D, or magnesium.
This is a great time to run a panel — or even add a hair mineral test — to see how well your recovery and nutrition matched your output.
Better to fix those gaps now than mid-race block.

✨ 2. Focus on nourishment, not restriction
Bring the colour back to your plate — pumpkin, lentils, root veggies, citrus, oily fish.
Add slow-cooked meals, soups, and hearty bowls that replenish glycogen and support your immune system.
It’s about real food that gives back — not cutting carbs because “the season’s over.”

✨ 3. Support your gut
If you’ve lived on gels, caffeine, and adrenaline, your digestion will thank you for a reset.
Add fermented foods, fibre, and a bit more variety — think kefir, sauerkraut, oats, seeds, and cooked veggies.
Your microbiome is key to recovery and inflammation control.

✨ 4. Sleep & rebuild
Use this time for proper rest, gentle strength work, and resetting routines.
Recovery is training — it just looks different.

The off-season is where the real progress happens — quietly, in the background, when you give your body what it actually needs.

What’s one thing you’re focusing on this off-season — more rest, better food, or a bit of both?

29/10/2025

We start next week 🍁

If you’ve been thinking about joining the 5-Day Autumn Recipe Challenge — this is your little nudge.

Five days.
Ten recipes.
Two options — omnivore or plant-based.
One simple plan to make meals feel calm, nourishing, and easy again.

You’ll learn how to build balanced plates, use seasonal ingredients to support digestion and immunity, and rediscover how satisfying good food can be when it’s simple.

It’s short enough to fit your week — but long enough to reset your habits and fill your kitchen with flavour.

We start Monday 3 November 🌿
Use code AUTUMN at checkout for your launch discount code.

👉 Link in bio — or comment AUTUMN and I’ll send it straight to you.

24/10/2025

Books are great and beautiful … but they usually end up sitting on the shelf or coffee table.

This is different — it’s 5 days of seasonal recipes you’ll actually cook, with a simple plan that takes the thinking out of “what’s for dinner.”

And it’s not just about recipes.
Over these 5 days, you’ll start to see food differently — how it supports your energy, hormones, and digestion when it’s balanced and seasonal.

You’ll learn how to:
✨ Build meals that keep you full and calm (no more mid-afternoon crashes).
✨ Combine autumn ingredients in a way that naturally supports your gut and immunity.
✨ Use leftovers and one-pan meals to make healthy eating realistic — not time-consuming.
✨ Tune into how food makes you feel, so you can make choices that actually work for you.

Here’s what’s inside 👇
🥕 Two versions — omnivore or plant-based (your choice you get both anyway).
🛒 A practical grocery list
⏱️ Clear, quick recipes with prep times and portions sorted out.
🍲 Cook once, eat twice
🌿 Seasonal dishes to keep you nourished and inspired through autumn.

It’s just 5 days — enough to reset your rhythm, get new meal ideas, and collect a few recipes you’ll want on repeat all winter long.

A little peek inside…
Pumpkin Pie Baked Oatmeal, Apple & Turkey Hash, One-Pan Chicken with Squash & Brussels Sprouts, Lentil & Sweet Potato Salad, Butternut Squash Chili, Roasted Butternut Soup with crispy kale…

If you’re ready to stop overthinking meals and simply enjoy good food again, join us 🍁

We start on November 3rd — comment “AUTUMN” below and I’ll send you the link and discount code to join 🌿

22/10/2025

A few days ago, I was invited by Leandro Silva , the president of the in Nashville, to chat about one of my favourite topics — the 4th discipline: nutrition.

We had over 20 athletes on the call — from beginners to long-distance triathletes — and it was such an engaging conversation. We talked about when fueling really starts to matter (sprint vs 70.3/ironman distance), how to build confidence with your gels and hydration strategy, and why so many athletes still overlook sodium and proper recovery nutrition.

I’ll be sharing a few key takeaways from that discussion over the next posts.
But before I do — I’d love to hear from you 👇
👉 What’s your next race?
👉 What’s your biggest nutrition challenge right now — GI issues, cramping, no appetite, hydration, or something else?

Your answers will help me shape the next post around what you actually need.

Your journey to wellness starts now.
Karelle

19/10/2025

In my Women’s Hormone Health group this week, we’ve been talking about how to best support our hormones and manage symptoms — and it always starts with one simple habit: eating in the morning.

So many women in their 40s, 50s, and 60s tell me they’re holding weight around their waist, even though they’re eating well or exercising.
Often, it’s not about calories… it’s about stress and cortisol.

When we wake up and go straight to coffee (or skip breakfast), cortisol — our main stress hormone — can stay elevated for longer.
That natural morning rise in cortisol helps us wake up, but without food, it can keep the body in “go mode” and make it harder to find balance.
Over time, chronic stress and higher cortisol levels can encourage fat storage around the waist.

Having a balanced breakfast — with protein, healthy fats, and fibre — helps the body feel “fed and safe.”
It gently brings cortisol back down, stabilises blood sugar, and supports hormones and energy for the rest of the day.

If you’ve been skipping breakfast, start small: skyr yogurt with nuts, a boiled egg and fruit, or a smoothie with protein. Check my easy breakfast recipes on my website (link in the bio to guide you)

You might be surprised how much difference it makes in your energy, focus, and even weight distribution over time.

👉 Are you more of a “coffee first” or “breakfast first” person?

17/10/2025

If you’ve been following me for a while, you’ve probably noticed that my work falls into two big themes — and maybe you see yourself in one of them.

🏃‍♀️ For some of my clients, the focus is performance — building endurance, fuelling training, and recovering well.

🌿 For others, it’s longevity and balance — restoring hormones, improving blood markers, supporting gut health, and bringing back energy that’s been missing for years.

Different goals, same foundation — a nutrition approach that supports your biology.

👉 Are you training for a goal right now, or focusing more on feeling better day-to-day?

15/10/2025

✨ Women’s Hormone Health Challenge — Week 1

Today was brave, honest, and real.

A group of incredible women from around the world showed up to share where they’re at — the energy dips, the sleep struggles, the emotions that swing from calm to chaos, the inflammation, the “I used to handle this so easily… why not anymore?” moments.

It reminded me how powerful it is when women come together to learn, share, and feel seen. 💛

This 5-week journey is all about helping women understand how our bodies change through perimenopause and beyond — and how much better we can feel when we work with our hormones, not against them.
Each week we explore something new — from understanding our energy shifts, to managing stress, supporting detox and gut health, rebuilding nutrients, and adjusting movement and nutrition so we feel strong again.

Whether you’re an athlete or not, we’re all women with bodies that evolve — and we deserve to know how to adjust, nourish, and thrive through every stage.

This week, we focused on shifting perspective — seeing symptoms as messages, not flaws.
We talked about:
🌿 Balanced plates
☕ Coffee and breakfast
💤 Rest over perfection
💫 Making small changes that actually last

I’m incredibly touched by the honesty and courage of everyone who joined this first call — it’s a beautiful reminder that we’re never alone in this.

If you’ve been feeling a little out of sync lately, you’re not alone.
Drop a 💛 in the comments if this resonates — or tag a friend who might need to hear it.

Your journey to wellness starts now!

Karelle

10/10/2025

Client love 💚

⭐️⭐️⭐️⭐️⭐️
"Karelle's nutrition advice has helped me tremendously - We've covered so many topics during our sessions that have ranged from how to eat a healthy, balanced vegetarian diet (packed with gorgeous recipes), to managing heightened anxiety through functional food and lifestyle to understanding optimal nutrient and hydration ahead of my first ever half Ironman! The knowledge I have learnt will continue to serve me for years to come - Priceless!" – Lena, Singapore

👉 If you’re ready to feel supported with your own nutrition journey – whether it’s improving energy, managing hormones, or fueling for performance – let’s talk. Book your free discovery call today via the link in my bio.

Your journey to wellness starts now.

Endereço

Algarve
Loulé
8100-255

Website

https://www.karellelaurentnutrition.com/

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About Karelle

I discovered nutrition therapy shortly after the birth of my second child who suffered repeated allergies, as well as ear and respiratory infections. As a result of several life events, I also struggled with adrenal fatigue, severe anaemia and gut dysbiosis.

Inspired by the power of nutrition, I embarked on a learning journey to become a nutrition therapist with the Institute for Optimum Nutrition in the hope to help people in their wellness journey.

In addition, I had an interest in triathlon and endurance sports. Surrounded by athletes expressing their needs for nutritional advice, it became evident that combining my two passions made absolute sense.