Amanda Ryder Nutrition

Amanda Ryder Nutrition Nutritional consultancy (Cambridgeshire). Learn what to eat in order to improve your health, vitality and well being.

09/12/2025

On this week’s podcast I’m joined by Kate Oakley - personal trainer, midlife fitness coach and the woman behind the hugely inspiring Instagram account

Kate made a bold career change at 50, leaving her job as a global HR director to become a personal trainer, despite thinking she was too old

She tells us about her transition, the challenges she faced (including degenerative disc disease), and why midlife is never TOO LATE

Kate shares with us how she built such her online community and why so many women connect with her message that fitness should feel achievable whatever obstacles we face

We also get into the essentials of strength training in midlife and 

how to start

how heavy to lift 

why slower is better

and why maintaining muscle is one of the biggest gifts you can give your future self 

Kate’s approach is all about small steps, consistency and feeling successful rather than overwhelmed

If you’ve been wanting to start lifting weights, feel stronger, this episode will give you the motivation and practical advice you need and Kate emphasises that whatever health issues you may have, there is always a way around them

Listen to the full conversation on my podcast - link in my stories! 🎧

25/11/2025

Do you remember the channel 4 make-over show …

10 Years younger ..?

Well on this week’s episode 31 - I chat with Nicky Hambleton- Jones the presenter who tells her story and shares her best advice for picking yourself up after a major knock and how we can all make small changes to look and feel our best every day

Nicky has invaluable advice!

Come and join the chat - it’s inspiring!

Link in my bio or right now in my stories









12/11/2025

I really hope you enjoy this recipe as much as I do

My go to for week night supper and a great one to batch cook

Black beans are high in protein and a small portion of this (200g) will give you 17g protein

Plus about 25–30g of fibre-rich complex carbs and 13g fibre - great for gut health and steady energy

This is such an easy week-night dinner plus it’s comfort in a bowl.

Ingredients serves 3-4

1 large red onion, finely chopped
4 garlic cloves crushed or chopped
2 jars of black beans (pre-cooked)
1 tbsp of olive oil
400g passata
150 ml of boiling water
The Spices
3 tsp ground coriander
3 tsp of ground cardamon
1.5 tsp ground cumin
1 tsp ground cinnamon
1 tsp smoked paprika
salt and pepper
To serve Avocado, lime juice and chopped fresh chilli

How to …

Sauté onion until soft

Add garlic and sauté for a few more minutes

Add all the spices and stir through then season well

Add the black beans, passata and water and bring to the boil, then turn down heat and simmer - for at least 15 minutes, or if you have time, longer, to give it more

intensity. And that’s it!

Serve with avocado, fresh chilli and a good squeeze of lime

02/11/2025

It’s that time of year again — coughs, colds, and bugs everywhere urgh 😷

In this week’s reel, I’m talking about vitamin C and vitamin D — two nutrients that play a vital role in supporting your immune system and helping you recover faster when viruses etc strike.

⭐ Liposomal vitamin C is far better absorbed than standard forms, meaning your body actually gets to use more of it where it counts

⭐ Vitamin D (ideally with K2) is crucial for immune balance. Almost every immune cell in your body has a vitamin D receptor — this allows vitamin D to help immune cells fight infection efficiently while preventing excessive inflammation

⭐ Together, these nutrients can help support resilience during the colder months, keeping your energy and defences strong

Could you be low in vitamin D?

Common signs:
⭐ Back or bone aches
⭐ Feeling tired or low on energy
⭐ Hair thinning or hair loss
⭐ Getting colds or infections more often

⚠️ A quick note: If you’re on blood-thinning medication or have a medical condition, always check with your practitioner before adding supplements — even the “simple” ones.

And remember supplements are just that they supplement a good diet, sleep, relaxation and time outside.

31/10/2025

New podcast episode!

Each week on

How to Feel Like a Midlife Goddess

…my aim is to empower you with practical advice to help you feel healthier, eat better, and stay motivated to look after yourself which is not always easy right - with our busy lives!

This week, I had an interesting chat with Kirsten, and we talked thru why you would consider these supplements:

✨ Why you might consider fish oils, collagen, magnesium, and vitamin D + K2
✨ What they actually do for your body
✨ How to choose the right ones for you

You’ll learn so much from this one - come have a listen, we’d love your company 😘

🎧 Listen / link in my stories

29/10/2025

GIVE THIS HIGH PROTEIN BAKED OATS A GO . . .

Ingredients - serves 1

small cup rolled oats (6 g protein)
¾ cup kefir (7 g protein)
1 scoop h**p protein powder (~10–12 g protein)
1 tbsp chia seeds (2 g protein)
1 tbsp ground flax (2 g protein)
1 tbsp almond or peanut butter (4 g protein)
½ cup frozen blueberries
½ tsp cinnamon
¼ tsp vanilla extract (optional)
Top up with milk to get a good consistency
2–3 tbsp Greek yogurt, to serve (5–7 g protein) optional

Once you have these ingredients - it takes minutes to put together and then the next morning you just put in the oven - 160oC for 20 minutes

With the Greek yoghurt you’re getting a whopping 33g of protein and you feel like you’re eating warm, cosy porridge but it’s even better for you 😋😋

And of course you can have a lighter version with less nut butter and yoghurt if you have a less active morning planned

I really hope you enjoy it

If you’d like my PDF recipe just DM ‘oats’

**p **pprotein

24/10/2025

Just had a fascinating chat with Dr Betsy Greenleaf - she’s full of energy, she is incredibly knowledgeable, and shared such practical & valuable advice on midlife health, HRT, pelvic health and her take on weight loss drugs - I’m sure you’re really going to enjoy this conversation 🎧 ❤️

Link in my stories or just DM me ‘LISTEN’ and I will share the link with you

04/10/2025

This week I had the absolute pleasure of talking to Margaret De-Petro psychotherapist, hypnotherapist, NLP coach and spiritual guide.

Margaret has such a powerful way of helping women reframe midlife, not as the end of something, but the beginning of a completely new chapter

She had so much fabulous advice to share - and if like me you just need some inspiration from time to time and a chance to really think about what it is you want without any guilt then I think you’ll find this conversation really hits the spot.

So do please come and have a listen

It’s episode

027 - Feeling stuck in midlife: Finding Passion and Purpose

Link in my stories

How to Feel like a Midlife Goddess available on Apple Podcasts / Spotify or wherever you find your podcasts.

Enjoy 😉

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