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Nutrition with Katie, Cheltenham (2026)

06/01/2026

🧬 What is DNA methylation?

DNA methylation is a process that helps regulate gene expression

It works through tiny chemical tags called methyl groups 🏷️ that attach to DNA
These tags don’t change your genes themselves
They influence how loudly or quietly a gene is expressed 🔊🔇
Think of methylation as a dimmer switch, not an on/off button 💡
Subtle changes. Powerful effects.

🔬 Why DNA methylation matters
Proper methylation helps the body regulate:
How genes are expressed
Normal cell turnover
DNA maintenance and repair
Nervous system signalling

This is part of epigenetic regulation; how lifestyle, nutrition and physiology interact with your genetic blueprint

🧬For methylation to function efficiently, the body requires:
Adequate methyl donors including folate, vitamin B12, choline, and betaine
Functional enzymes to carry out these reactions
Efficient homocysteine recycling, which helps keep the system balanced
When these components are in place, methylation can do its job smoothly and adaptively

🌱 The big picture
DNA methylation is one of the ways your body responds to nutrition 🥗 stress 😮‍💨 ageing ⏳ and environment 🌍

This is why methylation is such a central process in long-term health

👉 In the next posts, we’ll explore what happens when methylation becomes under- or over-regulated and why balance matters

If you’re interested to learn about your DNA methylation status, book a free call to get started 🚀

18/12/2025

Hello 👋🏼 as I have many new connections, I wanted to introduce myself

Things I love, in no particular order… ✨
☕ strong coffee
⛅️long country walks
🏋🏻‍♀️ weight training
🥩 fillet steak
🌿 being in nature
💛 time with loved ones
🧘🏻‍♀️yoga
🧬 being a nutrition geek
🍫 dark chocolate
🥂 pink champagne
🌵 tequila

I’m Katie, a Nutritional Therapist with a BSc (Hons) in Nutritional Therapy from the University of West London, where I achieved a first-class degree. I’ve also completed postgraduate nutrigenomic DNA studies, including a Master of Methylation 🎓

What I love most about my work is being a kind of “health private investigator” 🕵️‍♀️
I take a deep dive into symptoms, health concerns and medical history. Then piece everything together to get to the root cause of what is going on to help you achieve your health goals 🧩

There’s nothing more satisfying to me than seeing a client begin to experience meaningful improvements in how they feel, and watching them achieve the health goals they’ve been working towards ✨

I work in two ways:
🔹 with people experiencing ongoing or unexplained symptoms, specific health concerns, or clear health goals
🔹 with people who already feel well, but want to optimise their health further and understand any potential future risk factors using nutrigenomic DNA testing

👩🏻‍✈️👨🏾‍✈️👩🏼‍💼👨🏻‍💼I work with professionals and pilots who want to improve health to focus on their careers
✈️ 🚁 I’ve created a tailored programme for pilots who require a Class 1 medical, including understanding personal health risk factors through DNA testing 🧬

I offer 3-month programmes, with monthly consultations, either with or without DNA testing, providing a fully personalised nutrition and lifestyle plan, tailored to support individual needs 🥗🏃🏿‍♂️

If you’re curious, or want to explore whether working together would be a good fit, you’re always welcome to reach out 💬

16/12/2025

Why you should be eating chocolate this Christmas 🍫🎄

Protect your DNA with Theobromine 🧬

Chocolate is delicious 😍 and biochemically interesting. Right now, the spotlight is firmly on theobromine 🍃🍫
Theobromine is naturally found in cacao, especially premium, minimally processed or unroasted cacao. The higher the cacao percentage, the more you get, consider 72% to 100% bars 🍫⬆️

Here’s what scientists are saying:
A King’s College London study published on 10th December 2025 found that people with higher circulating levels of theobromine showed a younger biological age ⏳✨
Two tests were used to assess this: DNA methylation 🧬 and DNA telomere length 🔬
DNA methylation influences how quickly we age at a cellular level, and telomere length is directly correlated with ageing and diseases of ageing

Theobromine also supports blood flow ❤️ offering a gentle, long-lasting energy lift ⚡often described as calm focus 🧠 rather than coffee jitters ☕

How much do you need? 🍫
• Around 100–300 mg per day is commonly cited in research for mood 😊 mental clarity 🧠 and cardiovascular support ❤️
• A 40 g serving of 70–85% dark chocolate typically delivers 200–300 mg
• Milk chocolate, unfortunately, only delivers around 60 mg per ounce

Individual tolerance varies and more isn’t better. Above ~500–600 mg, side effects are more likely! Quality over quantity

Chocolate is one of my favourite foods 😍My go-to brand is Ombar 🍫🌱made with raw cacao, creamy and delicious 🤍 (not a promotion)

This Christmas 🎄 eat chocolate and enjoy 😌🍫
If you choose a high-quality dark chocolate or raw cacao, you might just be reversing your biological age ⏳✨

11/12/2025

What a difference a few months can make ✨

A year ago, I was overwhelmed with stress due to factors in my personal life & I became unwell. Life can throw things at us that we can’t control & stress has a powerful effect on the body 💔

Fast forward to now… I’ve rebuilt myself & the end result is beyond expectations!

As a Nutritionist & with access to nutrigenomic testing, I became my own client. I created a personalised precision nutrition plan & optimised every pathway which I’ve followed consistently for the last 6 months:
✅ Calculated macros & calories in line with my BMR, adjusting as my training & body adapted 📊
✅ Created a DNA-aligned nutrition plan to support methylation, energy & strength 🧬
✅ Tailored weight training advice from expert Lloyd High Performance (MSc qualified, total legend 💪🔥) so my training did not overload my nervous system
✅ Reduced alcohol considerably 🍷⬇️

Once into a routine I added:
✅ Daily 12-min meditation 🧘🏻‍♀️
✅ Yoga (Vinyasa & Yin) 🤸🏽
✅ Sauna & cold plunges 🔥❄️

The results? Beyond my expectations!
I’m in my 40s… here are my body composition results:
Biological age ➡️ 31 🤯
Strength age ➡️ 21 💪
My health is better than ever!

Some more metrics (I’m all about data 🤓)
⬇️ Weight: 62.4 → 61.1 kg (while gaining muscle 😮‍💨)
⬇️ Fat mass: 7.4 → 6.4 kg
⬇️ Body-fat %: 27.7 → 26%
⬆️ Muscle mass: 42.1 → 42.9 kg
⬆️ Phase angle: 5.8 → 6.2 (improved cellular health ✨)

All achieved whilst eating plenty, without over-training, reducing stress, introducing elements at the right time & still enjoying a social life including 🍫 & the occasional 🥂

If you are feeling stuck, I can help with a precision plan customised to you & based on your DNA results
Excited to begin working together on your health transformation! 🚀🤩

09/12/2025

🌶️🤧 Do you struggle with “mystery symptoms” after meals?

💥 Head pressure or migraines
🌡️ Hives or itching
🤧 Nasal congestion
😵 Fatigue or “hangover” feelings
🤢 Digestive discomfort
😰 Anxiety or irritability
🍷 Flushing after wine, cheese or fermented foods
These can all be linked to higher histamine levels or slower histamine breakdown

The good news?
There are foods and herbs that can help calm histamine in the body

🌿 1️⃣ Foods that reduce histamine release, by stabilising mast cells
🌱 Herbs: basil, oregano, thyme, mint, parsley, coriander
🟠 Anti-inflammatory foods: turmeric, ginger, blueberries
🍵 Teas: chamomile, spearmint, lemon balm

🍒2️⃣ Foods that support histamine breakdown
Histamine is cleared by enzymes like DAO and HNMT, these nutrients act as helpers
🍏Vitamin C: Bell peppers, Apple, Broccoli
🥬 B-vitamin & minerals (support DAO/HNMT): Pumpkin seeds, Eggs, Leafy greens

💚 3️⃣ Foods that reduce the oxidative stress:
🌱 Broccoli sprouts (sulforaphane)
🌿 Rocket + watercress
🫒 Extra-virgin olive oil
🫐 Berries
🌿 Herbs

🧬 Genes that influence histamine:
🔹 DAO (AOC1) - supports histamine breakdown in the gut
🔹 HNMT - supports histamine breakdown inside cells
🔹 MAOB - helps clear downstream histamine metabolites
🔹 MTHFR - influences methylation, which supports HNMT activity

We can learn about your histamine genes via nutrigenomic testing 🧬
Take my free quiz to find out if you could be histamine intolerant 🔗 link in bio ✨

04/12/2025

🌿🍷 Are you more prone to feeling the after-effects of alcohol? Yes, me too! Your DNA could explain why

I’ve noticed just one or two drinks and I’d sometimes feel flat or foggy the next day, not “hungover,” just… off 😅
So I checked my genes!
What I found was fascinating🔬

Here’s what my DNA 🧬 showed

1️⃣ My detoxification genes process alcohol differently. My ADH gene produces acetaldehyde quickly (the unfriendly stuff). But some of my antioxidant + glutathione pathways run a little slower (hello GSTP1, NQO1, SOD2). That means I feel the “after-effects” more than some people even with small amounts

2️⃣ My histamine clearance genes are also on the slower side. DAO and MAOB, two key enzymes for histamine breakdown, weren’t exactly winning gold medals on my report. And guess what blocks DAO? Alcohol. So a glass of wine (particularly red with its higher histamine content) can leave me with head pressure or a sluggish mood the following day, not because of the alcohol itself, but because of the histamine load it brings along

3️⃣ My nervous system genes are a little sensitive. MTHFR, MAOA, GAD1/2, GABRA2 these influence neurotransmitter balance. For me, they mean I’m more reactive to stressors (including alcohol) and sometimes slower to “reset” the next day. Cue the famous “hangxiety” even when I didn’t drink much🙃

🌿 The surprising part? When I eat parsley (yes, parsley!) with my meal if I’ve had a drink, I genuinely feel different and better the next day

Parsley naturally supports
✔ antioxidant pathways
✔ histamine tolerance
✔ GABA balance
✔ methylation
✔ even gentle DAO support
…which just happens to be the exact combination my genes need

If you ever feel like even small amounts of alcohol leave you more tired, tense, foggy or sensitive the next day… it might simply be your genetics
Don’t worry, parsley might not be the answer for you

Nutrition is personal and your DNA is unique to you 😄🍷🧬 if you’d like to understand how to better support your body, contact me

02/12/2025

🧘🏻‍♀️ Why I meditate daily and why I support clients with lifestyle advice as part of my clinical practice

As a Registered Nutritional Therapist, I walk the talk and follow the same principles I provide to my clients. With a food-first approach, supplementing where appropriate to support my DNA 🧬 in-line with nutrigenomic testing, to ensure my nutrition needs are met. Additionally I consider lifestyle factors such as stress management, sleep quality, environment (including toxins) and exercise. Combined with nutrition, these are fundamental pillars of good health

Lifestyle practices I consider may include relaxation, hobbies, meditation, sauna sessions, cold plunges and optimising magnesium via Epsom salt baths or magnesium body butter. These habits matter just as much as diet when we’re supporting long-term wellbeing ☺️

It may not surprise you to learn that I follow all of these practices myself and I meditate every single day. My practice takes just 12 minutes, because that’s genuinely all it takes to create meaningful change in as little as 30-40 days!

Meditation literally changes your brain here’s how 🧠✨
Meditation isn’t just “relaxing.”
It reshapes your brain, consistent practice can:
🧠 Shrink the amygdala, reducing fight-or-flight reactivity
💛 Strengthen the prefrontal cortex, emotional regulation + positivity
🧩 Thicken attention regions, better focus + longer attention span
😌 Reduce anxiety + stress
🩺 Lower blood pressure
💭 Improve emotional control
⚡ Support faster recovery after emotional triggers
🌱 Enhance self-awareness
💗 Increase compassion + kindness
😴 Improve sleep quality
📉 Reduce perceived pain
🧬 Down-regulate pro-inflammatory genes
🔥 Lower inflammatory markers like IL-6
🔗 Improve brain connectivity
💪 Build resilience + help protect against age-related cognitive decline

All this from a small, consistent daily practice
Your brain and body respond quickly, and profoundly

27/11/2025

Last weekend I deepened my knowledge by completing a 2-day advanced DNA Methylation Master course with LifeCodeGX. We took a deep dive into the 5 “roundabouts,” how they interconnect and the many areas that this foundational nutrigenomic test can address

It is safe to say my brain was full at the end 🤯😁 I’m always impressed at the level of knowledge brought into these sessions

🧬 Do you need a DNA Methylation test?
If any of these areas matter to you, the answer is yes! You may be surprised at how many processes DNA methylation influences

🌱Folate
• DNA synthesis & repair
• Cellular health, repair & recovery
• Immunity
• Fertility & foetal development

🧠 BH4
• Mood & motivation
• Sleep & stress response (serotonin, dopamine, adrenaline)

⚙️ Methionine
• Cardiovascular health
• Fertility & pregnancy
• Liver & bile flow
• Nerve health

🛡️Transsulphuration
• Detox for stress & hormonal balance
• Food sensitivities
• Energy

🩸Urea
• Blood circulation & pressure
• Oxidative stress balance

I’ve partnered with LifeCodeGX to offer DNA testing to my clients. LifeCodeGX analyses the entire pathway, giving a comprehensive review of functionality. The diagrams explain more around how each “roundabout” of methylation interconnects

If you have symptoms or you are curious about your DNA methylation function, please reach out!

24/11/2025

Last week I attended the Men’s Health Summit, a CPD course covering 3 topics, highly engaging presentations hosted by experts:
✅ Testosterone & TRT
✅ Prostate Health
✅ Men’s Mental Health

The first presentation was about testosterone. We unpacked how levels naturally shift and the causes, for example, the drop that can happen after the birth of a child. When testosterone therapy is appropriate, how nutrition, movement and lifestyle can all support healthy testosterone function 🏋🏾‍♀️

Testosterone is needed for much more than muscles or sexual function; it supports bone density, mood, motivation, cognitive function, skin and hair health and confidence
One hormone that has a lot of influence! 💥

Next was prostate health, the link between dysbiosis and prostate cancer risk. How nutrition, lifestyle, herbs, exercise and supplements can support
The microbiome-prostate connection 🔬

Then a session on men’s mental health
Men remain the least likely to speak up when they’re struggling, yet the most likely to lose their lives to su***de. We explored how low testosterone can intersect with social pressures and identity. Importantly, how to open conversations with men on this topic and how they like to process their emotions
Powerful and important 💛

Every hour spent on professional development means I can bring clearer explanations, the latest knowledge from experts, up-to-date research and the best support to the people who trust me with their health journey ✨

I will always remain committed to going above my “required” hours of continuing professional development and learning 📚

21/11/2025

✨ Running on fast food because life is busy?
Your blood pressure would like a word 👀

When you’re juggling work, life, travel, exhaustion and everything else, cooking isn’t always high on the priority list or possible, and yes, I enjoy takeaways too 🍔 🍕
This post isn’t about labelling foods as “good” or “bad”, it’s about awareness 🧠🔍

We often think salt = what we add.
However, salt is often already in our food, fast food, takeaways and aeroplane food can contain far more than people realise❗

The UK guidance for anyone 11+ is 6 g of salt a day, some popular meals can hit that in one go 😳
Occasional takeaways? Truly fine, food is meant to be enjoyed. 🎉
But when they become the go-to most days, it’s worth knowing what’s actually in the meal so you can make choices that support healthy blood pressure 💡💪

Swipe through and have a look, some of the numbers might surprise you 👀
Save this for the next time you’re ordering on the run 🔖📲

20/11/2025

Avoid these 5 mistakes before your blood pressure check 🚫

Accurate blood pressure readings matter, especially for those undergoing a CAA Class 1 medical or regular health assessments

🚫 What Not to Do

🍷 Alcohol
Avoid for at least 30 minutes before your reading
Alcohol can temporarily lower blood pressure, then cause it to rebound once it wears off leading to an inaccurate result

☕ Caffeine
Avoid for at least 30 minutes
Caffeine stimulates your nervous system, which can raise heart rate and blood pressure for a short time

🚬 To***co & Va**ng
Avoid for at least 30 minutes
Ni****ne constricts blood vessels, which can cause a false high reading

🏃‍♀️ Exercise
Avoid for at least 30 minutes before measuring
Even light activity can elevate your blood pressure temporarily, so rest first

💬 Talking
Stay quiet during the measurement
Talking engages your body’s stress response and can push your numbers higher

👕 Clothing
Avoid tight sleeves
Make sure the cuff is on bare skin or a loose sleeve so it fits properly and reads accurately

✅ What To Do

🧘‍♀️ Rest
Sit quietly for at least 5 minutes before taking your reading
This allows your heart rate and blood pressure to settle to their normal levels

🚻 Bladder
Empty your bladder beforehand
A full bladder can raise your blood pressure reading significantly

🪑 Positioning
Sit with your back supported, feet flat, and arm at heart level.
Posture and arm placement make a big difference in accuracy

🔁 Multiple Readings
Take two readings, one minute apart, and average them
This helps smooth out any natural fluctuations and gives a more reliable result

🩺 Accurate readings are important
Small changes in preparation can make a big difference

If you’d like support, book a free call via the link 🔗 in bio

Nutrition with Katie

06/01/2026

18/12/2025

16/12/2025

11/12/2025

09/12/2025

04/12/2025

02/12/2025

27/11/2025

24/11/2025

21/11/2025

20/11/2025

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