Vibrant Nutrition

09/09/2025

Great video explaining why we should aim to optimise our blood sugar levels even if in the healthy range.

Useful Links Mentioned in the Video:• Anti-Spike formula - https://www.antispike.com• My Glucose Hacks - https://www.glucosegoddess.com/pages/10-core-glucose...

02/07/2025

Measure Health, Not Kilos

Just about everyone knows how much they weigh. Unfortunately, that number on the scale can be deceiving—and too often, successful habit change is sabotaged because of this. 🚫⚖️

True health is about so much more: energy, strength, mood, and how your body feels every day. 💪🌿✨

Celebrate progress beyond the scale—like improved sleep, better energy, and feeling confident in your clothes. 👗😴⚡

Let’s shift the focus: track your health, not just your weight.

Your journey is about feeling your best, inside and out! 🌱💛

05/02/2025

🍎🥂 Unlock the Power of Apple Cider Vinegar! 🔓💪

Did you know that ACV isn't just for salad dressings? It's a secret weapon for your metabolism!

Here's why you should add it to your daily routine:
✨ Blocks fat storage genes
✨ Boosts insulin sensitivity
✨ Supports fat loss
✨ Reduces harmful visceral fat

👩‍🔬 Science-backed: Studies show 1-3 tbsp daily does the trick!

Pro tip: Dilute in water to protect your teeth. Drink twice daily for best results.

Ready to supercharge your health? Let's raise a glass (of ACV water) to that! 🥂

06/12/2024

Unraveling the connection between H.Pylori and leaky gut 👀

I know what you’re thinking… H-what? 🤨 Allow me to explain! Helicobacter pylori (H. pylori) is a type of bacteria that can infect the stomach and is a common cause of peptic ulcers.

In fact, there is strong evidence to suggest that H. pylori plays a role in the development of leaky gut syndrome - a condition in which the lining of the intestinal walls becomes permeable, allowing:

👎 Undigested food particle
👎 Toxins
👎 And bacteria to leak into the bloodstream

Here are some key points to understand this connection:

🔑 Gut Barrier Function:
The primary role of the gut barrier is to allow the absorption of nutrients while preventing the entry of harmful substances into the bloodstream. H. pylori can disrupt this barrier function. It produces certain enzymes and toxins, such as vacuolating cytotoxin A (VacA), which can damage the cells lining the stomach and potentially increase intestinal permeability.

🔑 Inflammation:
H. pylori infection often leads to chronic inflammation in the stomach and sometimes the duodenum. This inflammation can contribute to the breakdown of the tight junctions between gut cells, which are crucial for maintaining gut integrity.

🔑 Autoimmune Reactions:
There is some evidence to suggest that the immune response to H. pylori, especially if chronic, may contribute to autoimmunity, which can be linked to increased gut permeability. The body's immune response to the bacteria might inadvertently damage the gut lining.

It’s important to note that symptoms of an H. pylori infection, such as abdominal pain, bloating, and nausea, can overlap with those of leaky gut syndrome, making it challenging to distinguish between the two without proper medical testing.

Are you struggling with these symptoms and not sure where to turn next? Send me a DM to learn about my process in healing leaky gut. 🤗

04/12/2024

📣PSA: Making the commitment to prioritise your digestive well-being is 80% of the journey to a healthier gut.
How many times have you hesitated to take steps for your gut health? 🤷 Whether it's embracing a new diet, incorporating gut-friendly foods, or even seeking out professional help– If you’re human, it’s likely that you’ve backed out of at least one of these things at some point because, let’s face it, becoming healthier can feel overwhelming.
But what if I told you that by taking that first step, you've already achieved a significant victory for your gut?
How? The principle is straightforward. ⬇️
💪 Taking action means you've conquered the hardest part... starting your gut health journey. 💪
For example, did you choose a gut-friendly meal today? You're already 80% of the way to fostering a healthier digestive system just by making that choice. The initial discomforts are behind you: the hesitation about changing your diet, the effort to gather ingredients, and the decision-making process.
All that's left now is to enjoy a gut-nourishing meal!
Taking that first step, even if it feels challenging, can make all the difference in your gut health journey. What you end up doing could be the catalyst to keep moving forward and staying motivated. So, show up for your gut health – the journey is 80% complete just by making that commitment!✨
Drop a 🙋‍♀️ in the comments if you're committed to showing up for your gut health this week!

27/11/2024

💤🌱 Sweet Dreams Start in the Gut! 🌱💤

Did you know that your gut health could be the secret to getting those restful Zzz's you've been dreaming of? 😴✨ Let's explore how a healthy gut promotes better sleep quality and overall well-being. 🌟💚

🌿 Serotonin Secretion: Serotonin, the "feel-good" neurotransmitter, is produced in the gut. A healthy gut ensures a steady supply of serotonin, contributing to a positive mood and a calm mind before bedtime. 😌🌙

💤 Circadian Rhythms: Your gut's internal clock is closely linked to your body's circadian rhythms. A balanced gut helps regulate these rhythms, promoting a consistent sleep-wake cycle. Say hello to a well-rested you! 🕰️🛌

🌟 Melatonin Production: Melatonin, the "sleep hormone," is influenced by the gut microbiome. A thriving gut supports optimal melatonin production, helping you fall asleep faster and stay asleep longer. 😪🌠

💭 Reducing Nighttime Discomfort: A healthy gut means a happy digestive system! Minimise discomfort like bloating or indigestion before bed by nourishing your gut with gut-friendly foods. Sleep tight, free of tummy troubles! 🍽️🚫🤢

🌱 Gut-Brain Communication: The gut-brain axis is a two-way street! A well-balanced gut communicates with the brain, promoting relaxation and tranquility. In return, quality sleep supports a healthier gut. It's a win-win! 🧠💬

🚀 Tips for a Gut-Sleep Boost: Incorporate gut-nourishing foods like fiber-rich fruits, veggies, and whole grains into your diet. Probiotic-rich foods, like kefir and sauerkraut, can also enhance your gut health. 🥦🥬🍚

🌙 Prioritise Rest: Create a bedtime routine that signals your body it's time to wind down. Dim the lights, avoid screens, and engage in relaxing activities like reading or gentle stretching. Your gut and mind will thank you! 📖🧘‍♀️

Did you know that a happy gut can help you sleep better?

27/11/2024

⭐ Foundational Habits & Quick Meals Introductory Offer! ⭐

Why now? Because we still have 4 weeks before Christmas!

The holidays can get hectic, but that doesn't mean we can't make steps toward feeling our best. My special bundle combines two of my 21-day programs: Building Healthy Habits and Real Food Real Fast.

Together, they're designed to help you build a foundation of healthy habits AND enjoy simple, nutritious meals without all the stress.

What you'll get:
• 21 days of meals planned, complete with prep guides to keep things simple.
• Step-by-step guidance on building habits around movement, hydration, sleep, and more.
•
All for an intro price of $47—available until Sunday!

No rules. No stress. Just easy-to-follow guidelines to help you stay balanced.

Want to feel good starting NOW and into the New Year? 👋

Let's do this! Copy and paste to join: https://l.bttr.to/ZG1JB

25/11/2024

The holidays are creeping in, and with all the busyness, I've been reflecting on how to keep it real—really, really real. 🎄✨

My days? They’re a full-on juggling act 🤹‍♀️ of work, family, and planning for those festive social events that I can't wait to attend. And I know many of you are in the same boat—balancing the excitement of the season 🎉 with everything else life throws at us.

I absolutely love a good Christmas party (who doesn’t? 🎅), but I also know how amazing it feels when I’m actually taking care of myself.

Moving my body 💪, staying hydrated 💦, eating well 🥗—even if it’s just most of the time—makes all the difference.

That's why I've been working on something special: a program that helps us build some foundational habits right now, so we can cruise into the New Year feeling great—not burnt out. 🚀

And guess what? I’m combining this with my 21-Day Real Food Real Fast Meal Plans to make it even easier for you to feel good, stay on track, and, let’s be honest, feel confident in your swimwear by Christmas. 👙✨

No stress, no restrictions—just simple, healthy steps to feel our best. Let’s set ourselves up to feel good, no matter the season! 🌟

Sound good? 🙌 Post your favourite emoji below.

23/11/2024

Let’s talk about the impact polyphenols have on the gut!
Polyphenols have been studied extensively for their potential health benefits, including their positive effects on gut health. They’re a diverse group of compounds found in various plant-based foods, such as:

✨ Fruits
✨ Vegetables
✨ Whole grains
✨ Nuts
✨ And seeds.

Here's how polyphenols can support the gut:

✅ Antioxidant and Anti-inflammatory Effects: Polyphenols possess strong antioxidant properties, which help protect the cells of the gut lining from damage caused by free radicals. Additionally, they have anti-inflammatory effects in the gut.

✅ Modulation of Gut Microbiota: Polyphenols have a prebiotic-like effect, meaning they can promote the growth and activity of beneficial bacteria in the gut. These beneficial bacteria, collectively known as the gut microbiota, play a crucial role in maintaining gut health, regulating digestion, and supporting the immune system.

✅ Protection of Gut Barrier Function: The gut barrier refers to the lining of the intestines, which acts as a selective barrier, allowing nutrients to be absorbed while preventing harmful substances from entering the bloodstream. Polyphenols have been found to strengthen the gut barrier by increasing the production of tight junction proteins.

✅ Regulation of Digestive Enzymes: Polyphenols can influence the activity of digestive enzymes involved in the breakdown of food. This can help regulate blood sugar levels and prevent rapid spikes.

It's important to note that the specific effects of polyphenols on the gut can vary depending on the type and concentration of polyphenols consumed, as well as individual factors such as gut microbiota composition and overall diet.

Feel like you need a personalised plan to address your gut? Send me a DM to learn more about how I can support you!

20/11/2024

Let’s talk about the benefits of supplementing with digestive enzymes!
Digestion enzymes are released by the pancreas and assist the body in breaking down fats, proteins, and carbs. They can be divided into three main categories:
👉Amylases: break down carbohydrates into simple sugars.
👉Proteases: break down proteins into amino acids.
👉Lipases: break down fats into fatty acid and glycerol.
Despite the fact that research into the health advantages of supplementing with digestive enzymes is still ongoing, several studies have claimed that digestive enzymes can be highly beneficial to your health.
Here are just a few of the advantages of supplementing with digestive enzymes:
❇️ Reduces the symptoms of irritable bowel syndrome.
If food isn’t broken down adequately in the digestive tract, your gut bacteria can become overfed and congested, causing symptoms such as gas, loose stools and constipation.
✅ Pancrelipase (Creon), a digestive enzyme, has been shown to help with some IBS symptoms.
❇️ Increases nutrient absorption.
The main purpose of digestive enzymes is to aid with your digestion. Supplementing with digestive enzymes can help you absorb more nutrients.
❇️ Increases your energy.
You may notice that you have more energy now that the nutrients you get from food are being used properly. A supplement that contains amylase may help you convert sugars into fuel more efficiently.
❇️ Prevents leakage from the gut.
Digestive enzyme supplements can assist you in properly digesting your food so that your immune system is not alarmed by larger, undigested food particles that have broken through the cell walls causing leaky gut.
❇️ Promotes a healthy inflammatory response.
Proteases aid in the digestion of proteins found in meats, fish, nuts and certain other foods. Proteases are linked to a variety of protein interactions, including inflammatory response since they increase protein bioavailability.
Have you ever tried digestive enzymes as a supplement? Let me know below.

17/11/2024

👉 The 4 paths you can take in regards to your gut health...
1️⃣ Nada. Zilch.
This is where you continue doing the exact same thing you're already doing (despite lacking desired results with your gut). Oftentimes this path results in continued symptoms. Hello bloating, constipation, and diarrhoea. 👋
2️⃣ Scavenger hunt for allllllllll the freebies.
You scour the internet for all the free advice that promises to solve all your gut health woes; from webinars on the gut microbiome, to free e-books about gut-friendly foods (don't you think you would be achieving the results you want if it only involved knowledge?). Truth is, you need a guide to show you which information is applicable to you and which isn’t.
3️⃣ The traditionalist path.
Continue with conventional methods—frustratingly brief office visits, symptom dismissal, and investing in costly medicines/supplements with minimal outcomes (typically antibiotics).
4️⃣ The root cause path.
Embark on the path of understanding the root cause with a health detective, delving into your unique health history to craft a personalized treatment plan tailored specifically to your gut health needs.
Which one makes more sense for you?

15/11/2024

Common Deficiencies Associated With Leaky Gut

The TOP 6 nutrient deficiencies associated with leaky gut syndrome.👇
Leaky gut syndrome (also known as intestinal permeability) can cause undigested foods and other toxins to pe*****te through to the intestinal wall and enter the bloodstream.
This activates your immune system and generates inflammation in the body, which can lead to:
✴️Increased food sensitivities
✴️Autoimmune diseases
✴️Absorption issues
✴️And nutrient deficiencies✴️
The most common nutrient deficiencies in those with leaky gut syndrome are:
📍Iron.
Iron is required for the production of red blood cells and your “feel-good” neurotransmitter dopamine. Fatigue, irritability, headaches and shortness of breath are all symptoms of low iron levels.
📍Zinc.
Zinc aids in the production of the neurotransmitter serotonin and impacts your energy levels, immune system function, and fertility. Signs to look out for include hair loss, diarrhea and unexplained weight loss.
📍Magnesium.
Many important functions depend on your levels of magnesium including the production of sleep hormones and blood pressure management. Low magnesium levels can induce poor sleep, constipation, anxiety and depression.
📍Iodine.
Iodine is essential for thyroid hormone production as well as optimal brain function. Low iodine levels have been linked to ADD/ADHD in studies as well as symptoms such as dry skin, muscle weakness and weight gain.
📍Fats.
Omega 3 fatty acids are essential for healthy brain function. In fact, people with an omega 3 fatty acid deficiency may experience memory and focus issues.
📍Protein.
Amino acids (the building blocks of protein) are extremely important for neurotransmitters such as dopamine, serotonin, GABA, and melatonin. Protein is also essential for bone health, muscle growth/repair, skin, hair, and nail health, as well as blood sugar control.
Are any of these symptoms sounding familiar to you? Not sure where to turn next?
Questions on leaky gut? Let’s chat in the comments!