Urban sense wellness clinic

24/01/2026

19/01/2026

So many skin issues I see in clinic aren’t caused by a lack of “actives” — they’re caused by a damaged barrier.

When we strip, exfoliate, or over-treat the skin, we disrupt its natural intelligence and protective function.

Corneotherapy works by restoring the conditions your skin needs to function properly — hydration, protection, and balance — so it can repair itself naturally.

When the barrier is healthy, sensitivity reduces, redness calms, and the skin starts behaving like skin again.

Healthy skin isn’t forced — it’s supported.
Barrier first. Always.

17/01/2026

Barrier Comes First — Why This Matters for Your Skin

In my work with skin health, one principle always comes first:
the skin barrier.

This month, Prologic is launching The Barrier Comes First campaign — a focus I already use every day in my practice. Because real, lasting skin health doesn’t begin with trends, actives, or cosmetic promises. It begins with understanding how the skin barrier is functioning.

Over the coming months, Prologic’s founder and corneotherapy educator Rachel Robertson will be sharing education around what corneotherapy really is, why the skin barrier matters, and how working with the skin’s natural systems leads to more stable, resilient outcomes.

This is the same framework I use when assessing and guiding skin care:

Understanding barrier integrity

Reducing inflammation and reactivity

Supporting skin tolerance before progression

Prescribing care based on skin function, not marketing claims

You’ll see education that explains why skin behaves the way it does, myth-busting around common skincare misconceptions, and insights designed to help you better understand your own skin — not just treat symptoms.

I’ll be sharing key learnings from this campaign here as they align with how I work with skin health in clinic.

Because when the barrier is supported first, everything else works better.

If your skin has changed, become reactive, or stopped responding to products that once worked, a personalised skin health assessment is the appropriate first step.

Real skin health always starts with the barrier.

Cheryl
Urban Sense Wellness

12/01/2026

Back to Real Food — and it’s official 🥦

The new U.S. Real Food nutrition guidelines have just been released, and honestly… they feel like a breath of fresh air.

After years of confusing messages, this updated review brings nutrition back to basics — the way many of us have been teaching and living for decades.

The key message?
Eat real food.

✔️ Whole, minimally processed foods
✔️ Quality protein at each meal
✔️ Healthy fats (yes — good fats are back!)
✔️ Plenty of colourful vegetables
✔️ Far less ultra-processed food and added sugar

This isn’t about restriction or dieting — it’s about nourishing the body with foods it actually recognises.

For women in midlife especially, this matters.
Stable blood sugar, muscle support, joint health, brain clarity, hormone balance and metabolic resilience all start with what’s on your plate — not the latest food trend.

At Urban Sense, this approach has always been foundational:
🥩 protein for strength and repair
🥑 fats for hormones, brain and joints
🥦 plants for fibre, detox and gut health
🚫 less processed food = less inflammation

Sometimes progress isn’t about something new —
it’s about finally coming back to what works.

If you’re feeling overwhelmed by nutrition advice, take this as your permission slip to keep it simple, whole and nourishing.

The Dietary Guidelines for Americans reset U.S. nutrition policy by restoring science, common sense, and real food as the foundation of national health.

10/01/2026

We don’t just “age” — our tissues change.

As women move through midlife and beyond, it’s common to notice:
• Stiffer joints
• Slower recovery
• Achy hips, knees, hands, or shoulders
• Concerns about bone strength and long-term mobility

This isn’t about weakness — it’s about biology.

With age, we naturally see:
✔ Reduced cartilage repair
✔ Slower bone turnover
✔ Increased low-grade inflammation
✔ Fewer circulating stem cells available for tissue support

And this matters — because movement is freedom.

One of the foundational combinations I often recommend (and personally use) to support ageing joints and bones is:

StemEnhance — to support the body’s own stem cell mobilisation, helping maintain tissue repair capacity.
Cerule Joint Support — providing targeted nutrients that support joint comfort, mobility, and connective tissue resilience

This isn’t a replacement for strength training, protein intake, or hormone support —
it’s nutritional scaffolding for the body as it adapts to change.

Ageing well isn’t about pushing harder.
It’s about supporting the systems that help you keep moving — confidently and comfortably.

If joint stiffness or bone health has been creeping onto your radar, this is a conversation worth having 🤍

06/01/2026

Can I share a little secret with you…?

I came across this technique a while ago, and honestly… I’m now slightly obsessed

This short video shows 3 simple Block Therapy techniques that support
💧 lymphatic flow
🧠 release of facial fascia
✨ a brighter, more lifted, healthier-looking complexion

Why I love this so much (and why I’m sharing it with you):

As women, we hold so much tension in our face, jaw, neck and upper chest — stress, hormones, poor posture, long days, emotional load… it all shows up here. When the lymph and fascia get stuck, we see puffiness, dullness, heaviness and that “tired” look no serum can fix.

These techniques work from the inside out:
• helping lymph move and drain
• softening tight fascia that pulls on the face
• improving circulation so skin gets oxygen and nutrients

And the best part?
✔️ No needles
✔️ No machines
✔️ Just your body doing what it’s designed to do — when we give it the right input

If you’re in midlife, perimenopause, menopause (or just feeling like your face doesn’t reflect how vibrant you actually feel inside), this is gold

Watch the video here and give it a try:
👉 https://www.youtube.com/watch?v=fDN6ATwNy_k

Let me know if you try it — I’d love to hear how it feels for you 💬
This is one of those simple practices I wish every woman knew earlier

https://www.youtube.com/watch?v=fDN6ATwNy_k

Want to plump your skin, reduce puffiness, and even minimize dark circles — all without expensive treatments? In this video, I’ll guide you through three eas...

05/01/2026

January can feel like a month of correction.

After busy schedules, festive food, disrupted sleep, and emotional overload, it’s easy to believe your body needs to be “fixed” or “cleansed.”

But here’s what I want to gently remind you:

Your body is already wise. It just needs the right support.

Rather than pushing into restrictive programs or harsh detoxes, January is an ideal time to re-establish rhythm — the daily habits that allow your hormones, digestion, energy, and nervous system to settle and recalibrate naturally.

Here are a few simple questions to reflect on as the year begins:

Are your meals regular and nourishing — or rushed and inconsistent?

Is your digestion working smoothly, or quietly asking for support?

Are you sleeping deeply and waking refreshed?

Does your body feel strong, supported, and resilient — or depleted?

These signals are not failures. They’re information.

At Urban Sense, January is about listening, not punishing — and building a health plan that supports you where you are now, not where a trend says you should be.

02/01/2026

Ground Flaxseed - wonder food for women!

Key Benefits of Ground Flaxseeds

1. Hormonal support (especially in midlife)
Flaxseeds are rich in lignans, plant compounds that help modulate estrogen activity.

Can support estrogen balance when levels fluctuate (perimenopause/menopause)

May help reduce estrogen-driven symptoms in some women

Support healthy estrogen metabolism via the gut–liver axis

2. Gut health & regularity
Ground flax provides both soluble and insoluble fibre, which:

Supports regular bowel movements

Feeds beneficial gut bacteria

Helps bind and eliminate excess hormones and toxins via the stool

(Whole flax often passes through undigested — grinding is essential.)

3. Metabolic & blood sugar support

Slows glucose absorption, helping stabilise blood sugar

May reduce insulin spikes and cravings

Useful in metabolic resistance and weight management support

4. Cardiovascular health

High in alpha-linolenic acid (ALA), a plant-based omega-3

Supports healthy cholesterol balance

May reduce inflammation linked to cardiovascular risk

5. Anti-inflammatory & antioxidant effects

Lignans and omega-3s help reduce low-grade inflammation

Supports joint, skin, and tissue health

6. Skin health support

Omega-3 fats help support skin hydration and barrier integrity

Fibre supports gut–skin communication by reducing inflammatory load

28/12/2025

A Gentle Reminder -

Health is built through rhythm, not force.
Through repetition, not pressure.
Through listening, not overriding.

As we move into 2026, consider asking yourself:

Where can I create more consistency, calm, and kindness in my day?

Small, steady practices — repeated daily — are what bring the body back into balance.
Here’s to a year of rhythm, restoration, and resilience

26/12/2025

Healthy Habits for 2026: Small Daily Choices That Add Up

Not sure where to start with your health in the new year?
I love looking at what actually works long term — and one of the best guides is what longevity doctors do every single day, not just what they recommend on paper.

Here are a few simple, science-backed habits I’m encouraging my patients (and myself!) to focus on in 2026

Move your body daily
You don’t need marathon training, but you do need movement. Walking, Pilates, yoga, swimming, resistance training… it all counts.

Strength training becomes especially important after 50 to preserve muscle, metabolism, and independence.

Prioritise sleep (7–8 hours if you can)
Consistent sleep supports hormones, immunity, metabolism, mood, and brain health. Your brain literally clears waste and toxins while you sleep, think of it as nightly maintenance, not a luxury.

Eat for your brain AND your heart
A diet rich in fish, vegetables, berries, legumes, nuts, olive oil, and whole foods supports cognitive health, reduces inflammation, and protects the gut.
Food really is information for your cells.

Reduce ultra-processed foods
Highly processed foods are strongly linked to chronic disease and accelerated ageing.
Aim for real food most of the time — progress, not perfection.

Walk more than you think you need to
Regular brisk walking is one of the most powerful longevity tools we have. Even small increases make a difference, consistency beats intensity.

✨ Healthy ageing isn’t about extremes.
It’s about daily habits that support your hormones, muscles, brain, gut, and energy — especially through perimenopause, menopause, and beyond.

If 2026 is the year you want to feel stronger, clearer, and more like yourself again, start small… and keep going 💙

’sHealth

22/12/2025

Looking for a non-alcoholic herbal spritz for Christmas?

Ginger is a wonderful digestive, especially this time of the year.
If you don't have access to herbal liquids, then try a bit of freshly grated ginger root.

Source: Herbal Extract Company