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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!

17/02/2026

Let me get straight to it.

This protocol is simple, daily, and repeatable for 30 days.

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

3 meals/day | no snacks | no whole grains or starches | science-backed supplements.

Visit my latest blog.

It includes a daily nutritional blueprint, supplements, a daily movement protocol, and a daily template to repeat for 30 days.

Post any question below or DM.

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

12/02/2026

It’s easy to get caught up in the newest supplements, trendy protocols, or “miracle” treatments for staying youthful.

The truth is, the biggest impact comes from getting the foundations right, and one of those foundations is to cultivate human connection and emotional well-being. ❤️

Socio-emotional support regulates cortisol, enhances immune function, and boosts heart rate variability (HRV), all essential for healthy ageing.

Nurture your relationships:

● Spend quality time with loved ones
● Engage in community activities
● Practice gratitude and mindfulness

Mental health practices:

● Meditation or breathwork to reduce stress
● Journaling or therapy for emotional processing
● A resilient mind and social support system amplify the benefits of physical health practices.

Health is an ever-evolving journey, a beautiful one with all its challenges. Letting go of being toxically perfect and knowing again that there is no “one-size-fits-all” formula for any aspect of wellness.

Much love,
Vanessa
.

10/02/2026

Creatine is a valuable nutrient that has a physiological role beyond energy and sports performance. ⁠
⁠
For women in peri/menopause, as oestrogen levels shift, the brain undergoes changes in how it uses energy. ⁠
⁠
Many women experience “brain fog,” slower recall, mood changes, and changes in focus. This is where supplementing with creatine helps, as a recent study shows—PMID 40854087.⁠
⁠
Study AIM ⁠
⁠
To investigate the effects of an 8-week supplementation with varying doses of creatine HCI, administered alone or in combination with creatine ethyl ester, on cognitive function, clinical outcomes, brain creatine concentrations, and biochemical markers in perimenopausal and postmenopausal women. ⁠
⁠
Study METHOD⁠
⁠
In a randomized controlled double-blind trial, 36 apparently healthy perimenopausal and menopausal women (mean age 50.1 ± 5.7 years) were randomly allocated to one of four groups: low-dose creatine hydrochloride (750 mg/day), medium-dose creatine hydrochloride (1,500 mg/day), creatine hydrochloride plus creatine ethyl ester (800 mg/day), or placebo. ⁠
⁠
Study RESULTS⁠
⁠
Supplementing with creatine compared to placebo showed an increase in reaction time (1.2 vs. 6.6%; p < 0.01), increased frontal brain creatine levels (0.9 vs. 16.4%; p < 0.01), and favorably modulated serum lipid profiles (p < 0.05). Moreover, medium-dose creatine hydrochloride demonstrated a potential advantage over other treatments in reducing the severity of mood swings (p = 0.06).⁠
⁠
What this means is that supplementing with creatine HCl offers a simple, evidence-based way to keep your mind sharp and focused!⁠
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My recommendation and what I take is Creatine. It's amazing!⁠⁠⁠

05/02/2026

Perimenopause is laden with a variety of symptoms ... even unusual ones, which are frequently searched.

One of the most commonly searched (and solution-seeking) is the sudden wake-up call at 3am!

How many of you know what I am talking about?

💤

Sleep is a non-negotiable when it comes to health and well-being, and when we have those wake-ups, it disrupts so much, plus our energy for the day.

This is my protocol. Simple practices to help promote restful sleep—throughout the night.

● Maintain a consistent sleep schedule—wake and bed times

● Create a relaxing bedtime routine, and optimize your sleep environment

● Avoid stimulants like alcohol 3 hours before bed. Last caffeine intake before noon

● Have your last meal 3-4 hours before bed. This helps prevent digestive disturbances during sleep

● Eat adequate protein for many benefits, and it can increase deep sleep by reducing arousal

● Exercise regularly. It improves sleep by helping you fall asleep faster, stay asleep longer, and achieve deeper, more restorative rest

● Manage your stress for a natural lower release of cortisol in the evening. It is also your energy hormone. If your cortisol is still high before bed, it increases alertness, heart rate, and tension, making it hard to relax and fall asleep

● Ensure you have your hormones tested for any imbalances. Low progesterone is a significant contributor to bad sleep. Consider Verdant Vitex or bio-identical progesterone to help regulate hormonal balances

● As supplement support, try ashwagandha, apigenin, and magnesium to promote relaxation. L-Theanine is great during the day, an amino acid that supports calmness and focus

Post any questions.

03/02/2026

Feel like you need a detox bounce back?
To be honest, I am more of a fan of intelligent living daily. It isn't what you do for 7 days of the year but what your day consists of 90% of the time.
There are lots of detoxes out there, but many of them don’t work.
Your body is wise and does a lot of cleansing on its own, but there are ways we can naturally support its detoxification pathways when things are feeling out of kilter.
Whether you feel like you need a complete overhaul or a little extra detoxification support, this is my nutritional guide
● Source the best quality food, seasonally and locally.
● Seek regeneratively raised/organic foods wherever possible.
● Protein is essential, as your body requires adequate amounts of amino acids to construct enzymes and other molecules integral to the detoxification pathways, so make sure to eat enough protein.
● Avoid wheat and other gluten-containing grains (wheat, rye, barley) because gluten, especially gliadin in wheat, can irritate the gut. Skip foods like bread, pasta, cereals, cakes, and biscuits, and check labels for hidden wheat. Choose gluten-free alternatives such as oats, rice, quinoa, corn, millet, or buckwheat instead.
● Avoid caffeine. It is treated as a toxin by the body. Give yourself a break from coffee, black tea, colas and diet colas, and other caffeinated drinks. Reduce coffee to a maximum of one cup a day.
● Reduce sugar intake. Any added, refined, or processed food sugar, in any form, is a toxin. If you are interested in doing a sugar detox alone, explore my 30-Day Sugar Detox Challenge
● Alcohol. Ditch it for a few weeks. Give your liver a total break.
● Bad fats. Avoid fried and processed foods with hydrogenated fats, margarine, and commercial mayonnaise. Instead, choose healthy fats from fish, eggs, olive oil, and raw nuts and seeds, using olive oil or coconut butter for cooking.
● Eat a tablespoon of seeds daily (like pumpkin, sunflower, sesame, and flax) to provide essential fats, support cell repair, aid detoxification, and protect against cell damage.
● Increase your intake of greens through powders, spirulina, green smoothies, or recipes like pesto. Take a look at my story for the recipe.
NOTE: Don’t eat all day. Two or three meals spaced 5-6 hours apart and having your lightest meal in the evening is ideal.

29/01/2026

Weight-loss resistance, 3am wake-up calls, low libido, emotional frustration, muscle and joint pain?

These are some of the symptoms of the hormonal chaos in PERIMENOPAUSE.

There isn’t anything wrong with you; there is nothing to fix, but it is a crucial time to truly fine-tune every part of your life.

I have prepared some simple protocols that you can implement to make it all so much easier and to navigate this time with ease.

Visit my latest blog—Perimenopause. My Simple Protocol Guide.

www.vdanutrition.com/perimenopause-my-simple-protocol-guide/

27/01/2026

If you choose natural compounds for weight loss, consider them adjuncts, not a core strategy.

This is what the research shows

GREEN TEA

A very recent animal study (2025) showed that green tea extract helped obese mice lose up to ~30% of body weight and improved metabolic function, including better insulin sensitivity, fat oxidation, and protection of muscle tissue, even while on a high-fat “Western” diet.

Green tea’s bioactive compounds (catechins and polyphenols) seem to improve fat metabolism and help regulate glucose/fat balance, especially under metabolic stress or overnutrition.

For humans, green tea isn’t a magic bullet, but for people with metabolic overload—insulin resistance, overweight, poor diet—adding green tea as part of an overall nutrition and lifestyle program can boost fat metabolism and support weight maintenance over time.

BERBERINE

Evidence shows berberine can modestly reduce BMI and waist circumference and support metabolic markers, particularly when taken at doses of about 1 gram daily for 8+ weeks.

Berberine activates a key metabolic regulator (AMP-activated protein kinase, or AMPK), which helps improve insulin sensitivity, increase fat oxidation, reduce lipogenesis, and limit new fat-cell formation.

Berberine may serve as a metabolic support tool, not a shortcut, and is most effective when taken in the context of a good diet, activity, and healthy habits.

BERGAMOT

Research highlights its potential for improving cholesterol balance, supporting healthier blood sugar levels, reducing oxidative stress, supporting lipid profiles, and supporting cardiovascular health. It is an incredible extract for visceral fat.

It works best alongside consistent nutrition, movement, and healthy habits.

It's always best to check with your healthcare professional before starting any new supplementation.

22/01/2026

Many people still treat weight loss the old way.

Eat less, move more, and maybe toss in a trendy supplement.

That can work, but recent science suggests smarter, more nuanced strategies.

A combination of metabolic optimization, nutrient timing, hormonal balance, and—with caution—natural compounds that may support metabolic health.

Based on the latest evidence and trends, these are the strategies with the strongest research backing for sustainable, healthy weight loss and metabolic optimisation:

METABOLIC-FIRST NUTRITION

● This is less about calorie obsession and more about quality & stability.
● Focus on stable blood glucose and insulin regulation and avoid high-glycemic, ultra-processed carbs.
● Prioritise nutrient-dense, fibre-rich whole foods, healthy fats, and good protein. It helps with satiety, metabolic flexibility, and reducing fat storage over time.

COMBINE STRENGTH & METABOLIC MOVEMENT

● Your muscle is a metabolically active tissue that boosts resting metabolic rate and improves insulin sensitivity, and so it's important to maintain or build muscle mass.
● Include a mix of resistance training, interval work (for metabolic challenge), and lower-intensity “Zone 2” sessions (for fat oxidation and mitochondrial health).

OPTIMISE SLEEP & CIRCADIAN RHYTHM

● Poor or inconsistent sleep disrupts hormones, insulin sensitivity, and hunger signals, which are all detrimental to fat loss.
● Morning sunlight is critical.
● Prioritise deep sleep, regular sleep-wake times, light hygiene, and minimal nighttime disruption.

STRESS MANAGEMENT & HORMONAL BALANCE

● Chronic stress elevates cortisol, promoting fat storage (especially visceral fat), insulin resistance, and appetite dysregulation.
● Incorporate regular stress-buffering practices: mindfulness, movement, nature, purposeful rest, and a balanced lifestyle.

USE METABOLIC 'SUPPORTING TOOLS,' NO SHORTCUTS

● If you choose natural compounds (like green tea or berberine), consider them adjuncts, not a core strategy.

20/01/2026

Exercise isn’t just about aesthetics; it’s a powerful tool for health and lifespan.

● Why does muscle matter?

After 40, women tend to lose muscle and gain fat at nearly equal rates. Muscle acts as a glucose disposal organ and supports insulin sensitivity, which is vital for hormonal health and ageing well.

● Focus on targeted movement

Strength Training: Preserves muscle mass, supports bone density, and enhances glucose metabolism. Strength training also acts as a “hormonal buffer,” helping maintain balance through hormonal fluctuations.

Zone 2 Cardio (moderate-intensity aerobic workout, hitting 60-70% of your maximum heart rate): Builds mitochondria and enhances cardiovascular capacity.

● Best practices:

- Aim for 3 to 4 focused strength sessions a week.
- Use progressive overload to steadily build strength, like adding weight, reps, or sets or reducing rest.
- Incorporate functional movements to support daily life by walking everywhere, or where you can, do housework, dance, or squat—whatever you need to do, but move.
- Aim for at least 150 minutes per week of moderate-intensity cardio like brisk walking, cycling, or swimming.

15/01/2026

A study has shown that just a 10-minute walk immediately after glucose intake has a positive impact on controlling blood glucose levels.

Known as postprandial glucose control, controlling blood glucose levels after meals, is essential for reducing the risk of various health issues like cardiovascular disease and dementia.

Regular physical activity has always been shown to help reduce these glucose spikes, and recommendations have always been at least 30 minutes of moderate-intensity exercise five times per week.

As many of us struggle to meet these goals, it is good to know that researchers (PMID: 40594496) have found that a short 10-minute walk taken immediately after glucose intake could be more effective than the commonly recommended 30-minute walk taken later.

STUDY DETAILS

To compare the effect of a 10-min walk immediately after glucose ingestion (10-min walk condition) on glycemic control to that of a 30-min walk 30 min postingestion (30-min walk condition).

METHOD

In a randomized, crossover, counterbalanced trial with three conditions (control, 10-min walk, 30-min walk), twelve healthy young adults (6 females) walked at a comfortable speed during the walking conditions (control condition = rest) after glucose ingestion (75 g).

RESULTS

The walking conditions yielded significantly lower 2-hour glucose areas under the curve (10-min walk = 15607 ± 702, 30-min walk = 15732 ± 731, control = 16605 ± 745 mg·min/dL) and mean blood glucose levels (10-min walk = 127.9 ± 19.4, 30-min walk = 128.9 ± 5, control = 135.8 ± 20.5 mg/dL) than did the control condition (p < 0.05, d = 0.712-0.898). The 10-min walk condition (164.3 ± 8.9 mg/dL) resulted in a significantly lower peak glucose level than the control condition did (181.9 ± 8.4 mg/dL, p = 0.028, d = 0.731) despite no significant difference between the 30-min walk (175.8 ± 9.6 mg/dL) and control (p = 0.184, d = 0.410) conditions.

Study summary: A brief 10-min walk immediately after a meal appears to be an effective and feasible approach for the management of hyperglycemia.

Isn't this just such a great time-saving health trick?

13/01/2026

Longevity strategies start with a solid foundation, and balanced nutrition is vital.

What you eat fuels every cellular process, influences hormone production, and supports recovery.

Optimizing your diet and smart supplementation can make a measurable difference.

Key nutritional pillars:

🌿 Focus on whole, anti-inflammatory foods: Prioritise colorful vegetables, healthy fats (avocado, olive oil, nuts), high-quality protein, and fiber-rich grains.

🌿 Support hormonal balance: Incorporate foods rich in omega-3s, magnesium, zinc, and B vitamins to promote healthy hormone synthesis and reduce inflammation.

🌿 Hydration: Adequate water intake supports detoxification, joint health, and skin vitality. I love trace minerals in my water.

🌿 Stop the snacking

🌿 Focus on protein/fat and fibre at each meal

🌿 Top supplements for women

Glutathione
Known as the “master antioxidant,” it protects cells from oxidative stress, supports detox pathways, and may slow cellular aging. I take glutathione daily for cellular resilience and longevity.

Magnesium
Critical for hundreds of enzymatic processes, magnesium supports sleep, reduces anxiety, and aids recovery—making it a must-have for women over 40.

Vitamin D
It regulates hormones, supports immune health, and improves mood.

CoQ10
Boosts mitochondrial function and energy and reduces age-related cellular decline.

Adaptogens (e.g., Ashwagandha)
Help modulate stress hormones and support resilience.

Start today.

08/01/2026

Our hormones are the body’s messengers—tiny signals with big influence.

Although estrogen and testosterone get most of the attention, growth hormone, melatonin, cortisol, and thyroid hormones are some of the most powerful hormones.

They are like dashboard dials for your health; in balance, your body adapts and ages well, but out of tune, you will struggle with mood, metabolism, and immunity, and they do influence how you will feel decades from now. And yes—these hormones naturally shift as we age.

Let me delve into these 4 everyday hormones.

GROWTH HORMONE (GH)

What it does: GH is an anabolic hormone that aids body composition, muscle repair, and metabolism. Women produce slightly more GH than men due to estrogen. After age 30, GH declines about 1% per year, leading to changes in body composition and vitality.

Longevity: GH helps maintain lean mass, supports metabolic flexibility, and assists with cellular repair—three pillars of healthy aging.

MELATONIN

What it does: Melatonin regulates sleep-wake cycles and is produced in mitochondria, reducing oxidative stress and inflammation. As melatonin declines with age, sleep quality and cellular repair also decrease.

Longevity: Higher melatonin levels support healthier aging, immune function, brain detoxification, and reduced inflammation.

CORTISOL

What it does: Cortisol, your daily "energy hormone," helps you meet demands but can stay elevated due to chronic stress, disrupting sleep and immunity and affecting glucose and hormone levels. It also tends to increase with age, worsening aging symptoms.

Longevity: High cortisol causes muscle loss, abdominal fat, worsens insulin resistance, and accelerates ageing.

THYROID HORMONES

What they do: The thyroid regulates metabolism, energy, temperature, mood, and digestion. Thyroid issues, especially Hashimoto’s, are more common in aging women and can cause symptoms like fatigue and weight changes, which may overlap with menopause or low mood.

Longevity: Low thyroid function can cause fatigue and impact cholesterol, heart health, cognitive clarity, and metabolism.

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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!