Karen Newby Nutritionist

08/03/2026

The pressures on us are HUGE….

We don’t need to be thin.
We don’t need to know what our biological age is.
We don’t need to look 20.
We don’t expensive gadgets to age well.
We don’t need to weigh our food.
We don’t need to over complicate food.
We don’t need to feel guilty about food.

This is all a distraction from being contented, grounded and energised in the body we are in.

I hope to always bring you sane menopause advice to keep you energised and well nourished so you can go on to sleigh the patriarchy and advocate for those women and girls coming behind us💪

08/03/2026

Happy International Women’s Day! Read my newsletter which is a bit of IWD rant……plus there is a lovely Rancheros Eggs brunch recipe in there too….

Subscribe for free here: https://substack.com/

06/03/2026

🤬A supplement will not make you drop two dress sizes. Posts like these need to be banned! They are making HUGE unfounded claims about their product.

‼️And this brand is particularly good at doing this.

😱Images like this make us feel like we are failing, or are broken because we don’t have that torso - I mean what healthy 40 or 50 something does? So we start (or continue) battling our body and trying to shrink it.

📢The addition of the ‘cheesy pasta’ is also a subtle shaming of that food - so many of us have become hyper vigilant about what we are eating so are likely to feel a lot of guilt around eating cheesy pasta that this supplement brand is now giving us ‘permission’ to eat which feeds into the damaging psychological effects of the ‘diet trap’.

🫶Midlife is the time to start giving our body some grace, and celebrating all that it has gone through to get to this point, which as we know, is a privilege many don’t get.

💕I often want my clients to eat more – but more helpful foods. We need to start seeing food as love and nourishment.

‼️A highly restrictive, low fat, low joy(!) diet is not helpful. Restricting food can reduce our metabolic rate and then we have low energy which isn’t going to help us want to move more.

💊Supplements can of course be helpful if you are looking to lose that weight around the middle. But they are as an addition to food and lifestyle shift not an instead of’ which is the underlying message of this ad.

25/02/2026

Excited to share that I’m featured on Episode 6 of the new podcast series Bang In Some Beans from The Food Foundation 🎙️

In this episode, I work with five women navigating period and menopause symptoms — exploring how something as simple as increasing their bean intake can make a meaningful difference. We discuss the science and the real-life results. It’s a powerful reminder that cheap, accessible and sustainable food choices can have a big impact on our health (no expensive LED lights or PEMF mats needed....).

This is why beans are an essential part of my diet:
- Beans are cheap, sustainable, a brilliant source of plant based protein and a brilliant fibre source.
- A higher bean intake is consistently linked with better blood sugar control, lower stroke risk, and better metabolic health.
- Half a cup delivers 8–11g of protein plus fibre, calcium (esp chickpeas), iron (esp red and white beans), magnesium (esp black beans), antioxidants and no cholesterol.
- The Harvard’s Nurses’ Health and Health Professionals studies found a 26% lower risk of cognitive decline when people swapped animal protein for plant proteins like beans.
- Soya beans help reduce hot flushes because of their isoflavone content. A recent randomized, controlled trial published showed an 88 per cent reduction in hot flushes after just 12 weeks of a low-fat, vegan diet with a higher intake of soya beans and fava beans.
- The longest living communities on the planet eat beans daily!

Enough said.

I will share when it is out! And if you want to start cooking more beans then buy my Cookbook, with recipes arranged my menopausal symptom which has lots of beanie recipes in it. Currently 28% off on Amazon: https://www.amazon.co.uk/Natural-Menopause-Method-Cookbook-empowering/dp/0008722595/ref=zg_m_bsnr_g_270760_m_sccl_1/260-6019284-7599262?psc=1

17/02/2026

Momentum….courage…..growth…..🔥🐎

The Year of the Fire Horse reflects the transformative years of the menopause; where we let go of things that don’t serve us well and move forward with renewed purpose ✨

I have always been a fan of change ✨
�Happy Chinese New Year of the Fire Horse-start galloping! 🐎 🐎🐎
�Gong Xi Fa Cai 🇨🇳 // Chúc Mừng Năm Mới 🇻🇳 🧧

16/02/2026

A special 28% off my Cookbook on Amazon today! So if you’ve been thinking about buying and want to start cooking recipes that can help your symptoms then now is your chance to buy!

The Natural Menopause Method Cookbook: The empowering healthy cookbook for wellness and lifestyle choices in midlife

16/02/2026

Who feels like a coiled spring? 😖

Is there constantly a tiger in the room 🐯

So many of us wake up with a heightened cortisol response too - a quick beating heart and immediately we feel anxious 😱

This is something I see a lot in my clinic. And burn out.

Menopause is a time when our body is screaming at us to make changes and reducing our stress chemistry overload is one of them 🙏

Do you feel like this?

I’ll post more on this throughout the week……so let me know if there’s anything in particular who want to know about 💘

More details in the first part of The Natural Menopause Method 📖 and if you are more of a visual learner lots of talks on stress and how to calm our nervous system on my Online Course 👩🏻‍💻including a beautiful yoga nidra by ✨✨✨

13/02/2026

My response to some of the wellness trends that are making me want to scream into a pillow!

The wellness industry, now worth trillions, is awash with products promising longevity as well as tech to endlessly monitor the effects, often at great cost. These products are often sold to us by influencers with massive platforms who often haven’t done lots of research on them and don’t have a deep understanding as to why they are taking them either.

The wellbeing industry and its super lucrative longevity field is often creating problems to things (aging….) that we didn’t know we had. And making wellbeing incredibly complicated and expensive, which makes it increasingly elitist. The time needed and expense of it all is so out of reach for most of us exhausted mere mortals who barely have time to make a cup of tea, take a shower, look in the mirror, sort the kids out and eat breakfast before work and school runs. This can then make us feel that we are doing our body a disservice.

But our body is not a problem that needs to be fixed by endless monitoring and expensive kit. This isn’t health, this is wellness washing.

You have been warned!

Karen Newby shares five'wellbeing' products that she finds particularly irksome…

08/02/2026

I’m so over it 😱

When did the wellness industry become so complicated, expensive and elitist?

More in my Substack today 👩🏻‍💻

https://karennewby.substack.com/p/when-did-wellbeing-become-so-complicated

Thoughts?

05/02/2026

Sleep often evades us at midlife…..

But food and lifestyle shifts absolutely help ❣️

So many women I see in clinic think this is their lot sleep wise. But no! Much can be done ✅ It is massively important for our brain and reducing dementia risk too 🧡

Magnesium bath salts are brilliant are my fave and tart cherry juice and do nice sleep formulas and I love the sleepy teas from and And magnesium bysglycinate also helpful ✨✨✨

I didn’t add in here the sophirific effects of lettuce🥬 which Beatrix Potter knew about and added it into her Peter Rabbit books 🐰

Do share or tag anyone who know who might be in need of some sleep help 🫶

More sleep shifts in my books (including a sleep section in my Cookbook) and talks on my Online Course 👩🏻‍💻

03/02/2026

It’s such an incredibly important conversation.

Thank you .official for this campaign to raise awareness of midlife women’s mental health 🙏

I had to take a deep breath before mentioning the su***de stats as I have recently lost a male friend to su***de - male su***de rates peak between 50-54 (Office for National Statistics). Our menfolk also need help at this time 🫶

30/01/2026

More is not always a good thing ‼️

Do be careful with your supplement layering so that you’re not giving yourself too much of vit D and any other minerals such as zinc which is often in lots of different products…..

👩🏻‍💻More on supplements including basic protocols and by symptom on my Online Course - which is on sale this January 👏Just use code JAN50 for 50% off 🎉