Urban Wellness

Master your mind with nutrition and functional medicine Urban Wellness is an online nutrition and functional clinic run by Nicola Shubrook.

We specialise in female midlife health, helping you to nourish and (re)connect with your health whilst ensuring that all advice is practical, realistic and fits in with your life.

28/11/2025

I was recently asked by to write an opinion piece about body confidence and whether we’re seeing a return to fat shaming.

As someone who grew up in the era of the supermodels, then went on to work for some of the biggest female magazines out there (including Sugar, Marie Claire, Red & ELLE) before retraining as a nutritional therapist … I have a pretty good CV on this topic!

Full article: https://www.olivemagazine.com/wellbeing/are-we-going-backwards-on-body-confidence/ (You’ll need to create an account to read the article but it’s free!)

I’d love to know what you think! Has health moved too far where there is now ‘no excuse’ for being in a larger body, especially with the rise of weight-loss jabs, or is body confidence still a thing? Can we have both?

Headshot photo:

13/11/2025

So I was listening to an episode of Diary Of A CEO the other day, when I realised we both have something in common.

We both schedule our lunch breaks!

(The only difference is I have to make my lunch and Steven has someone make it for him 🤣)

I schedule my lunch break, my gym sessions and even my dog walks. Every day, every week. Why? Because this is my time and it’s really important to me, and when you are busy it can be really easy to skip that time as there is something else that commands you attention, or you use your lunch as an excuse to get other jobs done.

That used to be me back in my media days, and even when I first started Urban Wellness. I’d often work through my lunch break, eating at my desk, and then wonder why a) I was always hungry and b) felt exhausted in the afternoon.

Here’s the thing:
a) no matter how good is women think we are at multi-tasking, your brain can’t concentrate on sending emails or completing your online supermarket delivery AND pay attention to the fact you’re eating. Hence we usually overeat or feel hungry soon after.

b) Research shows that taking a break makes you more productive in the afternoon.

So stop de-prioritising yourself and get those lunch breaks in the diary! Your brain, as well as your body, needs nourishment (food + timeout) and fuel for the rest of the day.

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20/09/2025

This is why I trained as a nutritional therapist: my lived experience of depression and anti-depressasnts.

In a world where 1 in 6 people in the UK have moderate to severe depression, and that untreated depression can be a huge risk for dementia in later life, I am here to change the narrative on what we are told to believe about depression.

It is not permanent. It is not something you have to learn to live with for years.

Read more over on my latest Substack about how nutrition and functional medicine can treat depression: https://open.substack.com/pub/nicolashubrook/p/how-nutrition-and-functional-medicine?r=5eqdhw&utm_campaign=post&utm_medium=web

And if this resonates, share your story or questions in the comments—I’d love to hear from you.

Please also share with anyone you know who is struggling with depression. It's time to shake things up!

02/09/2025

Things I'd tell you as a mental health nutritionist if I wasn't afraid to hurt your feelings.

It's not about shame or making you feel guilty, but with over 10+ years clinical experience working with mental health, eating disorders and people's relationship with food, sometimes we need to hear the truth in order to make a change. Especially if you want lasting, good mental health.

Maybe there are some more I've missed? Tell me if I have - I'd love to know.

30/07/2025

Creatine is traditionally talked about in the sport and exercise world as it can enhance muscle strength and power. However, this supplemental powder may just be your BFF when it comes to brain health and mental health, especially as we age.

I have been using it for about six months now, for both the muscle and the brain benefits, and have even got my parents on it too.

I simply mix it in some water every day - it's pretty tasteless.

And I'll know you'll ask ... my favourite brands are:
Thorne Creatine - it is really good value for money
Ancient + Brave Creatine+

DM and I can send you a code to get 10% off!

Are you using creatine yet? Are you going to?

22/07/2025

Life is busy enough as it is, why make it harder?

The problem is, we live in a society of impatience. We wanted results yesterday. We therefore look for the 'quick fix' as we don't have time to address our own health in amongst everything else we have to do: work, family, life ...

Yes, the quick fix may work for a while but it a) is often unsustainable and b) it never addresses the root cause.

So start small. What is one small thing you could do today to start winning the race?

For example:
- drink enough water
- don't have that glass of wine tonight
- go for a 15-minute walk
- have breakfast today
- make yourself dinner tonight instead of ordering one in (even if it is eggs on toast - you don't have to become Gordon Ramsey overnight!)

Small, daily habits can lead to significant, long-term results.

Tell me, what is the one small habit you can start today to begin winning the race?

30/06/2025

We have to start stepping away from a one-size fits all approach.

The number of clients I have who are on anti-depressants, and have been for years, who:
- Don't feel any better despite using them
- Feel numbed by them (but that isn't necessarily a good thing)
- Want to come off their anti-depressants but don't know how, or are scared to
- Experience terrible side effects when they try to titrate off their anti-depressants
- Get a repeat prescripotion evey three months without any consultation or exploration into the why or whether they still need them

Yes, anti-depressants absolutely have their place but they are dished out like smarties and for so many different reasons that we're all just blindly accepting them. There is absolutely no personalistion to you, the individual, as to the why. The treat a symptom.

Don't you want to understand why?

Would you like a personalised approach that is without medicaition, or helps you titrate off your medication?

If so, then DM now. Let's talk! There is another, and better way (IMO).

Diet has a HUGE impact on our mood not to mention areas such as the gut micrbiome, hormones, stress, sleep and movement.

12/06/2025

Without protein your body cannot make all of your brain chemicals including serotonin, melatonin, dopamine and GABA.

And it’s not just about how many grams a day, it has to be the right type of protein too.

Protein is made up of 20 amino acids, of which 9 are essential amino acids. This means, the body cannot make them on their own and it has to come from food.

To find out where and how you can get all of your amino acids to support your mental health, head to the link in bio and SUBSCRIBE.

A newsletter is incoming this weekend with all you need to know!

If you struggle with or want to improve your mental health, you need protein and you need this newsletter!

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Woodford Green

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http://www.urbanwellness.co.uk/

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Our Story

Urban Wellness is a nutrition and hypnotherapy practice to help you get back in balance in today's hectic world. In particular we work with clients who want to reduce stress, ease anxiety or have a better relationship with food.