InsideOut Health & Fitness

12/07/2025

Be wary of “cholesterol lowering” foods like spreads etc. They’re a marketing ploy.

Stick to simple ingredients and stuff they’d have eaten in the war before the 70s came along and told us all to go low fat (rubbish). Although semi skimmed milk, low fat plain yogurt are still slightly better than the full fat versions for you at the moment. Also butter-nutritionally empty so not worth it.

Top foods to eat are;
Oats and all wholegrains (make sure your bread is Wholegrain rather than seeded or brown. That’s still white bread).
Oily fish (bring on the salmon!)
Pulses (chuck a tin of lentils, kidney beans, peas etc into anything you can … soups, stews etc).
Nuts (unsalted)
Avocados
Berries (add in your breakfast?)
Dark green veg like spinach and broccoli.
Soya milk (unsweetened-it’s not the nicest taste but easily disguised when used in your breakfast or cuppa)
Olive oil! Can’t stress this one enough. Much better for you when not heated, so drizzled on salads and anything cold.
Green tea

Try and minimise your red meat. Pork (especially sausages and bacon) and beef should be a once a week thing really. Stick to chicken, fish, eggs for your protein.

Pomegranate juice is supposed to be excellent for lowering cholesterol.

And move more. Not being very active is one of the number one contributors to high cholesterol. Just a walk round the block, if that’s more than you’re already doing, could be enough to get a balance back!

Hope this helps! 💪

06/07/2025

Many of the ways we raise children in the west are cultural and not biological. (For example, the way our western society has somehow made responding to your child in the night “spoiling them” and the idea that infants waking up a lot is something to “train them out of”.)

But the misinformation there is about breastfeeding BLOWS MY MIND.

The natural term for humans to breastfeed is anywhere between 2 and 7+ years. Some babies stop earlier (though usually this is a nursing strike or a readjustment due to teething and not an actual stop-a baby is hardwired to feed until at least one because it’s a survival instinct). Some children carry on for longer. It’s thought that the eruption of the permanent set of teeth (losing your milk teeth) influences this timescale.

Many cultures around the world breastfeed until natural term, but in the western world going beyond one is often mocked and sneered at.

B***s are seen as sexual and not functional, even where feeding children is concerned. The fact that breastfeeding gives such an incredible start for a child’s entire life, health and development (and that these benefits continue until a child is around 8 years old!!) is usually completely overlooked.

29/06/2025

So many of our meals and snacks are eaten on the go, mid conversation, whilst going from place to place. We barely notice the flavour, the textures, let alone feel satisfied from it. So no wonder we reach for something else again soon after. It’s not hunger we are trying to quash but dissatisfaction.

Stop. Pay attention. Eat slowly.

Your calorie intake will go down without you realising because when you actually notice the food going in, and you enjoy it, you’ll find you’re not looking for something else so soon after.

27/06/2025

PT in the making 💪 🌹

22/06/2025

15/06/2025

THE RIGHT WAY TO EAT YOUR CARBS

Never eat them naked! I repost this one often because it’s a game changer in understanding food and blood sugar.

Always pair a carb with something rich in fat or protein. The graph above shows that by doing this, you flatten that glucose spike.

Not only can frequent glucose spikes be detrimental to your energy levels, but they will leave you hungrier sooner. Both can cause weight gain to spiral and the unsettled condition that spikes and crashes leave your body in have been shown to increase the risk of heart disease, type 2 diabetes, some cancers and heart disease.

Now is the time to start putting “clothes” on your carbs.

Think peanut butter with your bread, eggs on your toast, nuts with your fruit and cheese with your pasta.

Because protein and fat is digested more slowly than carbs, they work in your digestive system to slow down the breakdown of those carbs, flattening that glucose curve.

It sounds counterintuitive to eat more if you are used to counting calories. But weight and health management is often about WHAT you eat and NOT how much.

09/06/2025

Reminder that you can buy us/our classes as a gift voucher! Perfect for Father’s Day 😉

08/06/2025

A great one to try for your abs!

05/06/2025

So much false information around breastfeeding. Yes you can work out and no it won’t affect your supply (providing you’re continuing to eat sufficient calories and hydrate properly).
Everywhere you turn, there’s stuff out there designed to make us lose confidence in our body’s ability to breastfeed. But trust that your body is amazing and that some days breastfeeding will feel even more empowering than working out… And the days when you do both? Best feeling ever! Those happy hormones go wild 🤩💪

01/06/2025

100% dark chocolate, while bitter, offers several health benefits due to its high antioxidant and mineral content. These include improved heart health, better brain function, and a boost to gut health. It also helps with mood and energy levels. Moreover it’s brilliant for helping along your poos (!), drizzling over almost anything to give it a punch and it’s absolutely guilt free because it’s very low in carbs, has zero sugar, pretty good protein content and totally delicious.

If like me and Henry you’ve never actually tried anything but 100% dark (I was a very fussy child!!), then there’s no comparison. But Steve had a massive sweet tooth when we first met and now even he’s acclimatised. Now it’s his go to. You just have to stick at it til you love it 😋

24/05/2025

Get booked in for our next course, starting after half term!! Saturdays rock 🤘