VDA Nutrition

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VDA Nutrition

Inspiring people on how to eat and live for optimum health + well-being. Qualified Nutrition expert, author and speaker. www.vdanutrition.com

Come play here, have fun, inspire and live consciously. Masters of Science in Nutrition - Expert in alternative and nutritional therapies, health and wellness speaker, author, founder of the Eco diet and VDA nutriiton, consultant to international organizations and research and development expertise in the health industry. Expert in supplement and alternative medicine. My passion is to share my experiences, my knowledge and philosophy on nutrition, life, what inspires and uplifts me!

31/03/2026

I often get asked about what supplements I take.

These are the supplements I take in the morning. They support what MY body needs.

A breakdown as follows:

● I always start the day with hydration. I use Trace Mineral Drops in my water
● L-theanine, an incredible supplement to calm the central nervous system and very important for sleep
● Curcumin, a natural anti-inflammatory, and I love BCM95
● Saffron for mood and also for vision
● Coenzyme Q10 for healthy mitochondria and cell energy
● 2 x sachets of Spatone Liquid Iron
● Vitamin D3 - essential for women
● Glutathione SOD, as a natural antioxidant, the most powerful antioxidant
● Omega 3 Fortified, an incredible omega 3 with the lowest TOTOX

I sometimes change it up, alternate, and cycle, depending on what I need.

Any questions post below or DM me.

26/03/2026

Lifestyle decisions and habits can slow down the ageing process and promote longevity. ⁠
⁠
They influence ageing on a cellular level, particularly cell repair, reducing inflammation, and protecting against chronic diseases.⁠

Your body is designed to renew itself if given the right environment. ⁠
⁠
This is what you can do to promote healthy ageing 🤍⁠
⁠.

24/03/2026

Your lymphatic system is a vital part of your body’s cleanup and defense network.

It consists of vessels, nodes, and organs and is the HQ for:

- Draining excess fluid (lymph) from tissues, preventing buildup and returning it to the blood
- Producing, filtering, and transporting white blood cells (lymphocytes) to fight infections and disease
- Clearing damaged cells, bacteria, and waste products from tissues
- Absorbing fats and fat-soluble vitamins from the digestive system

You can support the flow of your lymph system through movement, hydration, and nutritional hacks, which will go a long way to improving immunity, digestion, and recovery.

These are my top strategies for effective lymphatic drainage.

● Grapefruit/citrus essential oils
They stimulate the lymphatic system, aiding in detoxification, reducing water retention, and minimizing the appearance of cellulite.

● Beetroot
Supports vessel dilation through the production of nitric oxide (NO) for easy fluid flow.

● Dry body brushing
Help moves stagnant lymph fluid.

● Hydration with Trace minerals
Hydration is critical for lymphatic drainage because lymph fluid is roughly 90% water; dehydration thickens this fluid, slowing waste removal. Adding trace minerals to water increases cellular absorption, preventing stagnant lymph and reducing fluid retention.

● Rebounding
Just 5 minutes a day is all you need. It creates an "internal massage," forcing lymph fluid through one-way valves for enhanced circulation and toxin removal.

● Raw carrots
It has a high water content, vitamin A (beta-carotene), and anti-inflammatory properties, which help reduce swelling, promote detoxification, and encourage fluid elimination. It also binds bile and helps with excess estrogen.

● Cold/hot plunges
The process acts like a 'pump' that expands and contracts the lymph channels to aid circulation.

● Lymphatic drainage massage
A gentle, specialised technique designed to stimulate the natural circulation of lymph fluid, reducing swelling (edema), detoxifying the body, and easing inflammation.

Then explore a Chi machine. It is a non-invasive, passive aerobic exercise device developed by Dr. Shizou Inoue, designed to stimulate the body by swaying the ankles side-to-side in a figure-eight motion, mimicking a swimming fish.

It aims to enhance circulation, oxygenation, spinal alignment, and lymph drainage while providing relaxation.

Any lymphatic support tips that you have to share?

19/03/2026

● Would you feel comfortable taking something that’s only been tested in rodents?
● What if it appeared effective but carried a measurable cancer risk?
● What if it were only proven safe short-term?

If you had asked yourself these questions before embarking on unmonitored peptide therapy, would you have thought twice?

🤍

Peptides absolutely have legitimate medical uses. Certain ones are approved drugs that have a purpose in a clinical setting for a specific condition.

But right now, peptides are often being sold like they’re a harmless wellness trend. Just because something is trending doesn’t make it low risk.

Most people haven’t mastered the fundamentals before embarking on this road without looking at the risks and other health considerations.

Read my latest blog - PEPTIDES. MY TAKE - for more on what I think you should know.

https://vdanutrition.com/peptides-my-take/

17/03/2026

In recent years, peptide therapy has been sold as the next big thing. It’s promising support for ageing, fat loss, injury recovery, and even brain performance.

It’s marketed as cutting-edge and regenerative. Precision. Optimised. Next-level health.

*

Peptides are short chains of amino acids, usually 2–50 amino acids long, that are essentially smaller fragments of proteins that act as biological signaling molecules, instructing cells to perform specific functions like building and regulating tissues, hormone regulation, and enzyme production in the body.

Some peptides occur naturally; insulin is a great example. Others are synthesized in labs to mimic or influence specific biological processes.

Peptides absolutely have real medical applications. Some are approved pharmaceutical treatments.Others are used in dermatology to support collagen or prescribed in clinical settings for very specific conditions.

*

But here’s where nuance matters.

The science behind peptides depends entirely on the specific compound. Some have strong evidence and regulatory approval. Many being marketed for fat loss, muscle gain, anti-ageing, or performance enhancement do not have robust long-term human data.

Right now, peptides are often sold like they’re a harmless wellness trend. All upside, no downside. And because GLP-1 medications are now widely used and FDA-approved, some people assume that all peptides fall into the same category.

They don’t.

Watch my video of my take and guide on peptide therapy.

12/03/2026

My 30 day optimisation protocol for weight loss and metabolic health is simple, daily, and repeatable.

Everything is focused on metabolic optimisation, fat loss, and hormone support.

● Stick to 3 solid meals/day—no snacks
● Keep meals simple; repeat favourites to reduce decision fatigue
● Hydrate consistently
● Supplements are supportive, not primary; lifestyle is key
● Track consistently for best results

Try it for 30 days, and let me know how you feel.

For more, click the link for my blog - Weight Loss & Metabolic Health. My 30-Day Optimisation Protocol.

https://vdanutrition.com/weight-loss-metabolic-health-my-30-day-optimisation-protocol/

10/03/2026

It is simple and daily, and if you repeat it for 30 days, you will see and feel the difference.

This is for 3 meals a day, evenly spaced.

Optional is to do a 12–14 hour overnight fast (last meal dinner, first meal breakfast or late breakfast, if fasting)

● Protein
25–40g per meal (lean meats, eggs, fish, tofu, tempeh)

● Healthy Fats
Olive oil, avocado, nuts, seeds, fatty fish

● Non-Starchy Veggies
Unlimited—leafy greens, broccoli, cauliflower, zucchini, peppers, mushrooms

● Low-Sugar Fruit
Optional 1–2 small servings/day (berries)

● Hydration
30–35 ml/kg body weight; electrolytes if active

Daily Supplements:

Green Tea Extract (EGCG): 250–500mg in the morning to support metabolism
Berberine: 500mg before meals to support blood sugar regulation
Bergamot: 500–1000 mg/day for lipid & cardiovascular support (optional)
Omega-3 (EPA/DHA): 1–2 g/day for inflammation and metabolic health
Magnesium glycinate: 200–400mg in the evening to support sleep and recovery
Creatine monohydrate: 3–5 g/day if resistance training

For more, visit my blog - Weight Loss & Metabolic Health. My 30-Day Optimisation Protocol.

https://vdanutrition.com/weight-loss-metabolic-health-my-30-day-optimisation-protocol/

05/03/2026

Saffron isn’t just a beautiful golden spice, it’s been used for thousands of years to support health and wellbeing. 🌿

Originally from Asia and known as Crocus sativus L., this vibrant spice has long added flavour and colour to food while quietly doubling as a powerful natural remedy.

A study [PMID: 34463070] shows that the saffron extract, affron®, administered for 12 weeks at a dose of 14 mg twice daily was associated with greater improvements in mood and psychological symptoms for women in perimenopause.

Study Method

86 perimenopausal women experiencing menopausal complaints received either a placebo or 14 mg of a saffron extract (Affron®), twice daily. Outcome measures included the Greene Climacteric Scale (GCS), Positive and Negative Affect Schedule (PANAS), and Short Form-36 Health Survey (SF-36)

Study Results

Based on data collected from 82 participants, saffron was associated with greater improvements in mood and psychological symptoms compared to the placebo.

● A significantly greater reduction in the GCS psychological score (P = 0.032)
● Characterised by a 33% reduction in anxiety
● 32% reduction in depression scores from baseline to week 12
● Significantly greater reduction in the PANAS negative affect score (P = 0.043)
● Saffron intake was well tolerated with no reported major adverse events

YOU are not doomed to roller coaster emotions in perimenopause. You can regain your sense of self, your mood can improve, and your energy and hormones can be balanced, but you cannot get away with poor lifestyle choices.

How you eat, sleep, your exposure to environmental toxins, and how you manage your stress levels all need to be managed in order to restore balance.

Don’t feel helpless, but rather get educated and empowered.

03/03/2026

So often I hear from friends, colleagues, and even clients that they’re on some form of antidepressant.

While pharmaceutical antidepressants absolutely have their place, they’re frequently prescribed as the first option.

I truly believe — and have seen firsthand — that there are powerful, natural ways to support mental health and ease depressive symptoms.

Before turning to medication, it’s worth considering some foundational factors.

Much love⁠
xx⁠⁠⁠

26/02/2026

I always focus on natural ways to address shedding, hair loss, and thinning of hair.

It is often caused by stress, malnourishment, rapid weight loss, and poor nutrition. Hormones also play a role, and so it’s always important to address these first.

My top tips for hair growth.

● Stimulate hair follicles to encourage new hair growth
● Balance hormones to trigger growth cycles in hair follicles
● Improve conditions of the scalp
● Decrease inflammation and improve scalp health
● Nourish the body

Here’s my go-to recommendation.

+ Use rosemary essential oil or Revitalising Hair Tonic to improve hair and scalp health.
+ Take these supplements to nourish from within:

● Biotin
●
● Omega 3

+ Then these supplements if you feel you are overly stressed:

● Ashwagandha
● L-Theanine

+ Add these to your nutrition:

● Eggs. Sulphur and biotin support stronger follicles
● Grass-fed meat and organ meats. The best forms of iron and zinc and organ meats are nature’s multivitamin.
● Pumpkin seeds. Zinc boosts scalp circulation
● Nettle tea boosts hair growth; it is rich in silica
● Seaweed. Iodine supports thyroid balance. Imbalances can cause hair loss

Then take a cold shower. It boosts microcirculation around follicles, and use your rosemary essential oil with it if you can.

24/02/2026

As a functional nutritionist, just like in functional medicine, I understand that it is important to look at the body as a whole and understand how each organ and system works together to function optimally.

Thanks to the wide variety of modern testing techniques, we can readily learn how well our bodies are functioning and if there is anything amiss.

Testing your biomarkers (the biological molecules found in your blood, fluids, and tissues) will give you the power to know if there are any abnormalities that may indicate underlying health concerns.

I recommend having them tested annually. When you know what you are dealing with and are able to compare your results year-on-year, then you are in a strong position to fine-tune your body for optimum health.

I recommend that you work with a healthcare practitioner, preferably a functional medicine doctor, who will understand your results and work with you to address conditions, if any, from the root cause up.

If you have any questions, post below or DM me.

19/02/2026

These simple, research-backed levers work especially well for women juggling food noise, guilt, decision fatigue, and info overload. They’re easy to apply and highly effective.

🤍 Hydration

As we are 50-60% water, I recommend hydrating all day.�

Start the day with water and a pinch of trace minerals for cellular hydration.

Avoid sweetened electrolyte drinks.

Thirst often masquerades as hunger (hello, 4pm cravings)—try a glass before reaching for a snack.

🤍 Protein at every meal

Protein stabilises blood sugar, controls appetite, supports muscle and mood, and increases overall satiety. Aim to include a quality protein source at each meal (eggs, fish, poultry, pasture-fed beef, legumes, or A2 dairy if tolerated). For most women, 20–35 g of protein per meal is a useful target.

🤍 Thoughtful meal timing

Space meals ~4–6 hours apart and prioritise three whole-food meals focused on veggies, protein, healthy fat, and fibre.

Emerging research supports morning nutrition for many women—early time-restricted eating (front-loading calories earlier) can help balance morning cortisol, leptin, and glucose control. �

Mix your approach: don’t fast the same way every day, and avoid chronic overfasting or extreme stressors.

Always nourish yourself well and get your body into a parasympathetic state so it feels safe.

🤍 Save most carbs for later (especially peri/menopause)

Shifting the larger portion of starchy carbs to later in the day may help reduce daytime insulin spikes, steady energy, and curb midday cravings—a strategy that often benefits women in peri- and postmenopause when insulin sensitivity changes.

🤍 Key supplements worth considering

● Bergamot: Evidence shows benefits for cholesterol and may help reduce visceral fat and improve metabolic markers—useful during perimenopause when oestrogen decline impacts lipids.

● Creatine: Not just for athletes—supports muscle, bone, and brain health, boosts energy, and may reduce low-grade inflammation. Particularly beneficial for women in their 40s and older.

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http://www.vdanutrition.com/

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Masters of Science in Nutrition - Expert in alternative and nutritional therapies, health and wellness speaker, author, founder of the Eco diet and VDA nutriiton, consultant to international organizations and research and development expertise in the health industry. Expert in supplement and alternative medicine. Functional Medicine practitioner and B-School Graduate My passion is to share my experiences, my knowledge and philosophy on nutrition, life, what inspires and uplifts me!