Yourhealthrevolution

13/05/2026

Av a look at this avocado 😂 🥑 and fuel your hormones with the right fats. ✨
Good fats are the literal building blocks for your hormones. As oestrogen levels shift during perimenopause, dietary fats help keep the system steady.

Avocados are packed with monounsaturated fats that support insulin sensitivity and brain health (bye-bye, brain fog).
Other good fats to include:

Nuts & Seeds: Flax (linseed) and sesame provide lignans that help naturally balance oestrogen levels.
Fatty Fish (tuna, sardines, mackerel) & H**p Seeds: Rich in Omega-3s and GLA to help soothe inflammation and manage internal heat waves.
Time to add an extra scoop of guac or a sprinkle of h**p seeds to your plate!

12/05/2026

Over 1000 symptoms can be experienced in perimenopause to menopause. But your journey is unique. Just like you. And so should your treatment and support to navigate it.

07/05/2026

🚨 TIDBIT ALERT 🚨 if you’re currently taking fish oil capsules for inflammation, moods, brain health, cognitive function or your hormones, then make sure you start popping them in the freezer.
Frozen fish oil capsules go lower down into your gastrointestinal tract, the oil is released in the intestine rather than the stomach which prevents that reflux, yucky fish burp aftertaste. Give it a go and let me know if this bio hack works for you 🐟 💊 🐠

05/05/2026

A reflection on the last 24hrs of feeling hormonal rage, and what I am going to do to help support my body to feel calm and d. Gosh I wish I was immune to the perimenopausal emotional roller coaster of emotions, however I’m not. So knowing that my nervous system feels on edge right now, today is going to be all about grounding the body with the right foods, avoiding anything that will overstimulate, and practicing calming activities like yoga, meditation, breathing exercises and going to a sauna.
🫠😬🥺🙄🤯🤬😡😤🫶🏽🤩🙃😉😌🧘‍♀️🧖‍♀️😮‍💨

20/04/2026

Ever feel like 2-3 different people in one month?
There’s a reason for that! Our energy, cognitive ability and capacity shifts with our hormones.
1. Follicular (day 1-12/14)
The start of the cycles sees oestrogen starts to climb from low levels. This is where you feel stronger & motivated.

2. Ovulation (mid cycle day 12-14)
The “trifecta” moment where Oestrogen, progesterone, and testosterone all hit their peak. This is your window for maximum performance, high-level creativity, and feeling absolutely unstoppable.
3. Luteal (generally day 15 to day 28)
Then, the shift happens. As hormones decline, that sudden crash of progesterone can leave you feeling low, foggy, and deeply insular.

16/04/2026

The Fatigue Series: No. 9 — Macros

I see it time and time again: people are under-fueling their bodies. When you don’t give your body the right building blocks, your blood sugar goes on a rollercoaster ride, leaving you exhausted.
The secret to sustained energy is macronutrient synergy.
🥑 Good Fats (The Slow Burn)
Fats are your long-term energy reserves. They slow down digestion and keep you satiated.
• Avocado, nuts, seeds, coconut, and olive oil.
🌾 Complex Carbohydrates (The Steady Stream)
We want fibre-rich carbs that release glucose slowly into the bloodstream.
• Sweet potato, quinoa, oats, and brown rice.
🍳 Quality Protein (The Anchor)
Protein is essential for repair and keeping those energy levels anchored.
• Eggs, Greek yogurt, nuts, and seeds.
The Golden Rule: Always pair your complex carbs with a healthy fat or protein to blunt the insulin spike and ensure a sustained release of energy.

13/04/2026

Fatigue Series: No. 8 | The Gut-Brain Energy Gap
Did you know 95% of your serotonin is made in your gut, not your brain?
When your gut is inflamed—showing up as bloating, reflux, or IBS—your microbiome acts as a roadblock for your neurotransmitters.
The Chain Reaction:
🔥 Inflammation: An unhappy gut struggles to produce serotonin.
📉Low Serotonin: This dip doesn’t just affect mood; it directly impacts your sleep-wake cycle and cellular energy.
😴😴 Fatigue: You feel constantly drained, unable to find that “get up and go” despite your best efforts.
To reclaim your energy, we must soothe, calm, and rebalance the gut (it’s like putting a bandaid on a wound to help protect and allow it to heal). By reducing inflammation and repopulating good bacteria, we clear the path for serotonin and revitalised energy✨

07/04/2026

Fatigue Series: Part 7 | Why the “Before Midnight” Rule Matters 😴
There is an old saying that every hour of sleep before midnight is worth two after. While it’s not a literal math equation, it’s a powerful piece of wisdom rooted in how our bodies actually repair.

Our sleep isn’t a flat line; it’s a series of cycles. The hours before 2:00 AM are when our brain is primed for Deep Sleep (Non-REM). This is the “heavy lifting” phase of rest where the magic happens.
Why an Early Bedtime Beats Fatigue:
• Physical Repair: Deep sleep is when the body focuses on physical regeneration. This is the peak time for supporting your adrenals and allowing vital organs like the liver to carry out essential metabolic and detoxification processes.
• Hormonal Balance: Sleeping in alignment with the natural light-dark cycle helps regulate cortisol. By getting to sleep early, you avoid the “second wind”—that late-night cortisol spike that leaves you feeling tired but wired.
• The Circadian Reset: Your body has an internal master clock. Heading to bed by 10:00 PM or 10:30 PM anchors your circadian rhythm, making it easier for your body to transition into deep, restorative rest rather than just “switching off.”
• Brain Maintenance: After the deep physical repair of the early night, your body shifts into more REM sleep in the early morning hours to handle emotional processing and memory. You need both, but you can’t “make up” the deep physical repair phase if you go to bed too late!

If you’ve been feeling “zapped” or stuck in a cycle of afternoon slumps, try an earlier bedtime. Even 30 minutes earlier this week. Your energy levels and your hormones will thank you!

02/04/2026

30/03/2026

Fatigue Fix no.5: Are you pooing daily? 💩
It sounds simple, but if you aren’t clearing your bowels every single day, your body is essentially recycling waste. When toxins sit in the colon for too long, they can re-enter your bloodstream—leaving you feeling exhausted, heavy, bloated, brain foggy and irritable.

To keep things moving and your energy high, focus on:
• Hydration: Water is the ultimate lubricant.

• The “Big 4”: Fibre, protein, healthy fats (avocado, olive oil, nuts) and complex carbs at every meal. And aiming to consume 30 different plants per week to feed your gut microbiome.

• Get Moving: Exercise increases blood flow and physically stimulates the digestive tract.

• Mindful Chewing: Aim to chew your food 8-10 times to activate digestive enzymes and peristalsis—the mechanical wave that moves nutrients to become waste out your system.

• Rest & Digest: Your body can’t prioritise waste removal in “fight or flight” mode. Before you eat, take 4 deep belly breaths to activate your parasympathetic nervous system.

Energy starts in the gut. If you aren’t clearing the “trash” daily, you can’t expect to feel your best!

27/03/2026

Fatigue Series No. 4: The Hydration Factor 💧
Did you know your energy levels are directly tied to the shape of your cells?
Think of it this way: we want our cells to look like plump, juicy grapes—full of life, oxygen, and nutrients. When they’re hydrated, they can easily circulate through your body, delivering the fuel you need to feel vibrant and awake.

When we’re dehydrated, those cells shrivel up like sultanas. They become sluggish, struggle to move, and leave you feeling:
❌ Physically depleted
❌ Mentally “foggy”
❌ Heavy and unmotivated
The “Trash” Factor: Water isn’t just fuel; it’s your body’s natural rinse cycle. Without enough fluid, your body can’t effectively clear out metabolic waste. Those toxins then recycle back into your bloodstream, making you feel twice as tired.

The Goal: Aim for at least 2L of water daily. It’s such a simple, and basically free way to reclaim your energy.

Stay juicy, stay energised 😉