NutriSian

NutriSian Helping busy women achieve their health & wellness goals through hormone & nutrition support.

Want to feel better, eat with confidence, and finally change your body for good?Here’s a mindset shift that changes ever...
20/05/2025

Want to feel better, eat with confidence, and finally change your body for good?

Here’s a mindset shift that changes everything:

👀 What if nutrition wasn’t a “plan” to follow…
But a skill to practice?

Just like learning to play piano or train for a 5K — your eating habits get better the more you practice the basics.

And the best part?
You get multiple chances every single day to improve.

Not with willpower.
Not with restriction.
But with simple skills that add up to long-term success.

In this post, I’m sharing 6 foundational habits that support energy, body composition, and confidence — without tracking every bite or cutting carbs.

Let me know in the comments 👇
Which of these are you already doing?
Which one feels like your next best step?

💬 Let’s make nutrition feel natural — not forced.

—

🔖 Save this if you're working on your eating habits
📤 Share it with a friend who’s tired of “starting over”
❤️ Like + comment to help more women see this post

Most people won’t tell you this…But food and workouts are only part of the hormonal health story.And if you’ve been tryi...
16/04/2025

Most people won’t tell you this…
But food and workouts are only part of the hormonal health story.

And if you’ve been trying to “eat cleaner” or exercise more and still feel off—this might be why.

👉 Chronic stress
👉 Poor sleep
👉 Toxins in your home
👉 Constant nervous system activation
👉 And yes—even emotional overwhelm

…can all throw your hormones out of balance. And no, you're not being dramatic. You're being human.

Your hormones aren’t just responding to your plate—they’re responding to your life.

The good news?
You don’t have to overhaul everything overnight. You just need to start seeing the full picture.

So yes—your hormones matter. But so do you.

✨ Follow .sian for more real-life, doable hormone tips that go way beyond food and fitness.

Because you’re more than what you eat. And your healing gets to reflect that. 💛

Feeling exhausted, bloated, or struggling with cravings—even when you’re eating well? Your nervous system may be the mis...
02/04/2025

Feeling exhausted, bloated, or struggling with cravings—even when you’re eating well? Your nervous system may be the missing piece.

Rest and doing what you can to regulate your nervous system is really one of the most undervalued aspects of self-care.

Chronic stress affects digestion, metabolism, hormones, and blood sugar—so if your body still isn’t responding to healthy changes, this could be why.

Here’s what happens when your nervous system is dysregulated:

Digestion slows, leading to bloating and nutrient deficiencies
Blood sugar becomes unstable, triggering cravings and energy crashes
Hormones shift, affecting sleep, mood, and metabolism
The body stays in survival mode, leading to inflammation and burnout
The good news? Small, practical shifts can help regulate stress and support your body’s ability to heal.

Which of these signs do you struggle with most? Drop it in the comments!

Tired of waking up at 3 AM? You’re not alone.😴 It’s often not just stress—it’s blood sugar dips and high cortisol wakin...
27/03/2025

Tired of waking up at 3 AM? You’re not alone.😴

It’s often not just stress—it’s blood sugar dips and high cortisol waking you up.

Learn how balancing your evening meal can lead to deeper, uninterrupted sleep. Protein, healthy fats, and fibre are your allies.

Discover the science behind it and try this simple fix tonight. Your energy will thank you! ✨ Have you experienced this?

Share your tips below!

Struggling with brain fog, low mood, or poor focus? Your gut health might be the missing link. The gut-brain connection ...
25/03/2025

Struggling with brain fog, low mood, or poor focus?

Your gut health might be the missing link. The gut-brain connection is real—imbalances can impact neurotransmitters, mood, and mental clarity.

The fix? Eat more gut-friendly foods, cut back on processed foods, and support your microbiome.

Try it for a week and share your experience below! 👇

No time or energy to cook? Here’s what to do instead.Long day, zero motivation to cook, and thinking about a takeaway? I...
07/03/2025

No time or energy to cook? Here’s what to do instead.

Long day, zero motivation to cook, and thinking about a takeaway? I get it. But eating well doesn’t have to mean spending hours in the kitchen.

Here’s how to make quick, balanced meals with minimal effort:

✅ Keep it simple – meals don’t need to be complicated. Think protein + veg + carbs.
✅ Use shortcuts – pre-chopped veg, frozen options, and rotisserie chicken can save so much time.
✅ Batch cook when you can – having leftovers means less cooking on busy nights.
✅ Build a go-to list – 3-5 quick meals you can throw together fast (e.g., omelette + salad, stir-fry with pre-cooked rice, or soup with wholegrain toast).

The key? Have a plan for those “I can’t be bothered” moments. It makes all the difference.

What’s your favourite easy meal? Let me know below! ⬇️

Bloated, sluggish, or just uncomfortable after eating? You’re not alone! But before you blame your gut, try these 5 simp...
06/03/2025

Bloated, sluggish, or just uncomfortable after eating? You’re not alone! But before you blame your gut, try these 5 simple fixes that could make a huge difference. 👇

1️⃣ Slow down & chew properly – Rushing meals = poor digestion = bloating. Aim for 20-30 chews per bite.
2️⃣ Balance your plate – Protein, fibre & healthy fats keep digestion smooth and prevent energy crashes.
3️⃣ Watch the liquid intake – Too much water during meals can dilute stomach acid, making digestion harder. Sip between meals instead.
4️⃣ Manage stress before eating – Stress shuts down digestion! Try deep breathing before meals.
5️⃣ Identify trigger foods – Certain foods (like ultra-processed options) might not sit well with you. Pay attention to patterns.

Small tweaks = big results. Save this for later and share with someone who needs it! 💬👇 What’s your biggest digestion struggle? Let’s talk in the comments.

Ever find yourself making excuses? They might be revealing hidden fears or self-doubt. Recognising these patterns is the...
04/03/2025

Ever find yourself making excuses?

They might be revealing hidden fears or self-doubt. Recognising these patterns is the first step to overcoming them.

Embrace challenges, silence the excuses, and unlock your true potential. Remember, "It is better to offer no excuse than a bad one."

📅 How to Plan a Whole Week’s Worth of Meals (Without the Stress!)Struggling to figure out what’s for dinner every night?...
02/03/2025

📅 How to Plan a Whole Week’s Worth of Meals (Without the Stress!)

Struggling to figure out what’s for dinner every night? You’re not alone! Meal planning saves time, reduces stress, and helps you eat better—without spending hours in the kitchen. Here’s how to do it the easy way:

✅ Step 1: Pick your go-to meals
Choose 5-7 simple, balanced meals you enjoy and rotate them weekly. Bonus points if they use similar ingredients!

✅ Step 2: Check your schedule
Busy days? Plan quick, 15-minute meals. Have more time? Batch-cook to save effort later in the week.

✅ Step 3: Make a smart shopping list
Group ingredients by section (fresh produce, pantry, protein) to speed up shopping and avoid food waste.

✅ Step 4: Prep ahead where possible
Chop veg, cook grains, or marinate proteins in advance to make weeknights easier.

✅ Step 5: Stay flexible
Plans change! Keep a couple of “back-up” meals (like an omelette or a stir-fry) for nights when things don’t go to plan.

Meal planning doesn’t have to be complicated—start small and build a routine that works for you!

➡️ Drop a 🍽️ in the comments if you want me to share my go-to meal plan!
📌 Save this post for later!

You’ve had a long, exhausting day. The moment you walk through the door, all you want is something quick, comforting, an...
28/02/2025

You’ve had a long, exhausting day. The moment you walk through the door, all you want is something quick, comforting, and probably not the best choice. Sound familiar?

Stress eating isn’t just about willpower—it’s your body trying to cope. But breaking the cycle doesn’t mean restriction or guilt. It’s about understanding what your body actually needs and giving it better options.

Here are 6 ways to stop stress eating after work (without feeling deprived):

✨ Plan a proper meal – Skipping meals = cravings later. Make sure you’ve eaten enough throughout the day.
✨ Decompress before you eat – A 5-minute break to breathe, stretch, or change clothes signals to your brain that the workday is over.
✨ Balance your plate – Protein, fibre, and healthy fats keep you full and stabilise blood sugar.
✨ Have a “go-to” snack – If you do need something, make it intentional (e.g., a handful of nuts, Greek yoghurt, or dark chocolate).
✨ Check in with yourself – Are you actually hungry, or just exhausted, emotional, or overwhelmed?
✨ Change your evening routine – Stress eating is often a habit. Swapping TV + snacks for a walk, bath, or reading can make a big difference.

You don’t need to cut out comfort food—you just need to understand why you’re reaching for it.

👉 Which one do you need to focus on? Let me know in the comments!

📌 Save this for later & share it with someone who needs it.

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