GBA Therapy

01/06/2026

🌱 Can Fibre Help Your Body Get Rid of Microplastics? What the Research Actually Says

Back from a lovely weekend away with my boys, and diving straight back into the world of “is this actually true?” health claims. One that’s been circulating lately: “Fibre is your best bet against microplastics.”
Here’s the simple, evidence‑based version.

The short answer:
Fibre might help move microplastics through the gut — but the science is early, mostly from animal studies, and nowhere near a proven detox method.

What we know so far:
Microplastics have been found in human blood, so some particles can cross into the body.

Certain fibres (like chitosan) helped rats excrete more microplastics — but we don’t have human trials yet.

Insoluble fibre may help things move along; soluble fibre may form a gel that traps particles — but these are still theories.

What’s missing:
No strong human evidence. No confirmed mechanism. And definitely no “fibre flushes out microplastics” guarantee.

The real takeaway:
Eating more fibre is great for digestion, heart health, and the gut microbiome — and most adults don’t get enough anyway. But using fibre specifically to remove microplastics is still an emerging idea, not a proven solution.

And here’s the part the viral clips usually skip:
Reducing your exposure to plastics in the first place matters far more than trying to ‘detox’ them later.

Simple, realistic steps include:

Choosing glass or stainless steel for food storage

Avoiding microwaving food in plastic

Using refillable bottles and filters instead of single‑use plastics

Cutting down on heavily packaged foods

Opting for natural fibres when possible

26/05/2026

On Friday I shared a survey in my stories asking which of the 80+ menopause symptoms you struggle with the most.
These were your top five:

5️⃣ Period changes
4️⃣ Brain fog
3️⃣ Mood shifts
2️⃣ Night sweats
1️⃣ Hot flushes

Over the next few posts, I’ll be diving into each of these in more depth — what’s actually happening in the body, why these symptoms show up, and practical ways to manage them so you feel more supported and more in control.

If there’s a symptom you feel gets overlooked, or something specific you’d like me to cover, please reach out. Your experiences shape this space.

And if you’d like more structured support, my Menopause Support Course is open.
It’s designed to help you understand what’s happening in your body and give you realistic, evidence‑based tools to feel more like yourself again.
If you’d like details, just send me a message.

24/05/2026

Women find their power… and suddenly a new diet trend appears to shrink them back down.
Spot the pattern — break the cycle.

Every time women rise, something predictable happens.

A whisper of self‑doubt.
A flicker of self‑criticism.
A new “must‑try” diet promising discipline, purity, control.

And when you’re tired, under‑fuelled, stretched thin, and running on fumes, those messages land harder.
Because under‑nourishment doesn’t just make you physically weaker — it makes you more malleable.

Low energy → less drive
Low carbs → more anxiety
Low calories → more self‑criticism
Low confidence → easier to manipulate
Low nourishment → low resilience

It’s not an accident.
A woman doubting herself is easier to sell to.
A woman running on empty is easier to keep small.
A woman who’s exhausted has less capacity to question the system that benefits from her shrinking.

But here’s the truth the industry doesn’t want you to realise:

When women eat enough, they think clearly.
When women are nourished, they get louder.
When women are strong, they stop apologising.
When women feel powerful, they stop buying “fixes.”

And that’s exactly why the cycle exists.

Women rise → the system gets nervous → a new diet appears → she shrinks herself → repeat.

Until she sees it.
Until she names it.
Until she refuses to starve herself into silence.

Spot the pattern — break the cycle.
Choose strength over smallness.
Choose nourishment over control.
Choose yourself over the system that profits from your doubt.

21/05/2026

https://www.gbatherapy.com/blog/perimenopause-isnt-a-battle-its-a-relationship-to-nurture/

For too long, women have been taught to approach perimenopause like a war zone. Fight the symptoms. Push through the fatigue. Ignore the mood swings. Pretend nothing is changing.

20/05/2026

This season of life invites you to slow down, tune in, and advocate for what you need. Whether that is nourishment, boundaries, HRT or rest. 💚

18/05/2026

M I S I N F O R M A T I O N M O N D A Y

🌱 Are Today’s Fruits & Veggies Really Less Nutritious?
You’ve probably heard the claim that “a tomato today isn’t what it used to be.” And honestly… there’s some truth to it, but also a lot of noise.

Here’s the simple breakdown 👇

📉 What the research actually shows
Several long‑term analyses comparing produce from the mid‑1900s to today have found modest declines in certain nutrients. Some studies report drops of:

Calcium, iron, magnesium

Vitamin C and riboflavin

Protein in some crops

One review even called the trend “alarming,” noting that high‑yield crops grown on depleted soils or in higher CO₂ environments may contain fewer minerals.

And yes — storage matters too.
As one study showed, “an apple kept for ten months can lose up to 50% of its antioxidant compounds.”

🌍 Why this might be happening
Researchers point to three main reasons:

1️⃣ The “dilution effect”
Bigger, faster‑growing crops = more water, not more nutrients.

2️⃣ Soil health
Intensive farming disrupts the microbes and fungi that help plants absorb minerals.

3️⃣ Time + distance
Nutrients like vitamin C start degrading the moment produce is picked.

🤔 Should we be worried?
For most people in high‑income countries, a slightly less nutrient‑dense tomato isn’t going to cause a deficiency overnight.

The bigger issue is this:
most adults aren’t eating enough fruits and vegetables to begin with.

Only about one‑third of people hit the recommended 5‑a‑day — and that’s the minimum. Research suggests aiming for 10 portions may offer even stronger protection against heart disease and stroke.

🍎 The other side of the story
Not everyone agrees the decline is dramatic. Some scientists argue that:

Testing methods have changed

Crop varieties differ

Natural variation is huge

Modern produce is often more palatable, which means people are more likely to eat it

And claims like “you’d need six modern apples to equal one old one” aren’t supported by controlled data.

🥕 So what can you actually do?
Keep it simple:

Eat more fruits & vegetables

Aim for variety (different colours = different nutrients)

Choose seasonal and local when possible

Store produce well

Support farmers who care about soil health when you can

The real question isn’t whether your grandmother’s apple was better — it’s whether we’re willing to build a food system that prioritises flavour, soil health, and nourishment over shelf life.

15/05/2026

Some days you’re not tired — you’re hormonally wiped out.
Day one of your period hits and suddenly:

• everything feels overwhelming
• guilt kicks in
• doom‑scrolling takes over
• you start ten things and finish none
• all you want is sleep

This isn’t weakness.
This is physiology.

Your body is doing heavy work behind the scenes.
Your brain is trying to protect you.
Your energy is not a moral issue.

You don’t need to push harder.
You need permission to slow down.

Today is not a productivity day.
Today is a recovery day.

And that is allowed.

13/05/2026

So many women tell me they feel like their ADHD symptoms suddenly intensify during perimenopause — or that they’re being diagnosed for the very first time in midlife. If that’s you, you’re not imagining it.

I’ve just written a new blog explaining why menopause can make ADHD feel louder, and how ADHD can also make menopause symptoms harder to cope with. It’s a two‑way interaction that so many women experience but rarely get clear answers about.

If you’ve been feeling overwhelmed, foggy, emotional or “not like yourself,” this might give you the clarity you’ve been looking for.

Read the full article here: https://www.gbatherapy.com/blog/why-menopause-can-make-adhd-symptoms-feel-worse-and-why-adhd-can-make-menopause-harder-too/

And if it resonates, you’re always welcome to reach out — you don’t have to navigate this stage alone.

09/05/2026

🌱 England’s New School Food Standards (2026)
What’s changing — and what it means for your child

The government is planning the biggest update to school food standards in over 10 years. These changes are designed to help children eat better, feel better and learn better — and parents are invited to have their say before the rules are finalised.

Here’s a simple breakdown.

🍎 What’s the aim?

To make school food:

-healthier

-higher in fibre

-lower in sugar

-less processed

-more balanced across the whole school day

This includes school meals, snacks, drinks and breakfast clubs.

🥦 What will schools offer more of?

-Fruit and vegetables (required with every main meal)

-Pulses like beans, lentils and chickpeas

-Wholegrains (at least 50% of pasta and rice)

-Higher‑fibre bread (minimum 3g fibre per 100g)

-These foods help with energy, concentration and long‑term health.

🚫 What will be reduced or removed?

-Deep‑fried foods (banned)

-High‑sugar foods like ice cream, waffles and sugary drinks

-Fruit juice and squash‑style drinks in primary schools

-Cakes, chips, pizza and sausage rolls (limited)

-Non‑sugar sweeteners (restricted)

The goal is to reduce sugar and ultra‑processed foods across the school day.

🥣 Breakfast clubs are changing too

For the first time, breakfast clubs will have their own standards.
This matters because regular breakfast is linked to:

-better memory

-improved attention

-more stable energy

Schools will be encouraged to offer balanced, nutritious breakfast options.

📉 What about concerns?

A pilot in Brighton showed a 15% drop in school meal uptake when healthier menus were introduced — meaning more children brought packed lunches that were less nutritious.

This highlights the need for:

-good communication

-involving children in menu changes

-supporting parents with clear guidance

-Healthy food only works if children actually eat it.

👨‍👩‍👧 What parents should know

School meals will look noticeably different

-Drinks will shift to water and milk

-Packed lunches may need a refresh

-All schools (including academies) will finally follow the same rules

-Parents’ opinions genuinely matter in this consultation

🗳️ Have your say (it takes 5 minutes)
The consultation is open until 12 June 2026.
Parents, carers, teachers and the public are all invited to respond.

👉 Respond here:
https://www.gov.uk/government/consultations/school-food-standards-2026

Your voice helps shape what children across England will be eating for years to come.

Do you think these changes go far enough...or too far? I'm really curious to hear your views.

04/05/2026

⭐ “They’re lying to you about menopause…”
If you’ve seen reels like this lately, you’re not alone. One viral video claimed HRT causes breast cancer, clots, stroke, gallstones, and more — plus told women to take 20,000 IU of Vitamin D3 every day.

Here’s the thing:
These claims leave out all the nuance. This type of misinformation can be misleading and dangerous. Leaving women to suffer unnecessarily. Let's break down what the evidence actually says.

⭐ MENOPAUSE: MYTH vs FACT
(Because viral reels are not medical advice.)

🔥 MYTH 1: “HRT causes breast cancer.”
FACT: The risk is small and depends on age, health history, hormone type, and how it’s taken.

📌 Real numbers:

~5 extra cases per 1,000 women over 5 years on estrogen‑only HRT

~14 extra cases per 1,000 on combined HRT

Risk varies by oral vs transdermal and hormone combination

Quote:
“Assertions that HRT is unsafe misrepresent the evidence.”

🔥 MYTH 2: “HRT causes clots and stroke.”
FACT: The absolute risk is low for healthy women under 60 — and depends heavily on the form of HRT.

📌 What research shows:

Oral estrogen → small increase in clot risk

Transdermal estrogen (patch/gel) → little to no detectable increase

Stroke risk = only a few extra cases per 10,000 women per year

Quote:
“Risk is influenced more by how HRT is delivered than by HRT as a single category.”

🔥 MYTH 3: “Take 20,000 IU of Vitamin D3 daily.”
FACT: This is not evidence‑based and exceeds safe limits.

📌 Actual guidelines:

Most people need 800–2000 IU/day

Safe upper limit = 4,000 IU/day

20,000 IU/day = 5× the safe limit

Quote:
“More is not always better… deficiency and excess can both be detrimental.”

🔥 MYTH 4: “HRT is dangerous for all women.”
FACT: Modern HRT is considered safe for many women when started at the right time.

📌 Best outcomes:

Started before age 60

Within 10 years of menopause

Using transdermal estrogen + micronised progesterone

Individualised by a qualified menopause specialist

Quote:
“For the right woman, started at the right time, modern HRT has small absolute risks and often substantial benefits.”

🔥 MYTH 5: “Influencers know the truth doctors won’t tell you.”
FACT: Many viral menopause creators are not medically trained.

Quote:
“Dr Berg’s use of the title ‘Dr.’ gives a false sense of credibility… he is not a medical doctor.”

Always check:
✔ Are they qualified?
✔ Are they selling something?
✔ Are they aligned with official menopause guidelines?

⭐ BOTTOM LINE
Menopause treatment is individual, not one‑size‑fits‑all.
HRT can be life‑changing and safe for many women — but decisions belong with a qualified menopause specialist, not a 60‑second reel.

If a post starts with “They’re lying to you”…
It’s usually a red flag.