Alya Alhamad Health Coach & Personal Development, Cirencester (2026)

25/01/2026

Everything shifted when I stopped chasing weight loss and started focusing on health gain—better energy, stronger routines, improved sleep, and consistent nourishment.

Ironically, that’s also when weight loss became more sustainable. Without extremes, restrictions, or burnout.

When health is the priority, body composition becomes a byproduct—not a battle.

Research consistently shows that behaviors like resistance training, protein intake, sleep quality, and stress regulation improve metabolic health, hormone balance, and insulin sensitivity.

Sustainable habits create sustainable results.

If you’re tired of starting over, comment “HABITS” or DM me to learn how to build a health-first approach that actually lasts! ✌🏼♥️✨

23/01/2026

In this episode .brock_ explains what a Conservation Psychologist is, and why it’s so important to leverage behavioural sciences when thinking about our environmental crisis. This is a “part 2” conversation since I’ve already had Brock on the podcast before where he mostly discussed his experience as a Marine Biologist. Since he wears two hats, I thought it would be fitting to have him on again to share with audiences the type of social science research work he does too. I hope you tune into the full episode, link in bio 🎤✨

——

Dr. Brock Bergseth is an award-winning marine biologist and conservation psychologist, who has been using human behavioural science to bolster conservation outcomes for the past 13 years. Today we explore how he uses different disciplines such as criminology, evolutionary biology, social psychology, behavioural economics, etc. to inform conservation actions. Something I really appreciated about this conversation is how Brock offers optimism and hope in a field commonly characterised by doom and gloom.

loveouroceans sustainability environment careforourplanet

21/01/2026

This is why I love sardines so much:

🐟 they’re a small fish and therefore don’t bioaccumulate as many toxins (like mercury) as larger fish
🐟 they are jam-packed with healthy omega 3 fats
🐟 they’re also high in vitamin D and calcium (since we eat their bones!)
🐟 they’re an excellent protein option
🐟 they contain many other nutrients including minerals
🐟 they’re one of the most sustainable fish options you can buy
🐟 they’re a superfood in general but especially during pregnancy!

If you struggle with their fishy flavour find ways to cover it up with sauces like a tahini tartar sauce. I personally love it just with salt and lemon - tastes like a slice of the Mediterranean to me! 😊☀️✌🏼

18/01/2026

Hormones play a critical role in regulating mood, sleep, metabolism, and reproductive health in both men and women. When imbalances occur, they often present in subtle ways—such as brain fog, sleep disturbances, mood changes, acne, hair thinning, irregular cycles, low libido, or unexplained weight fluctuations. Many common concerns are not isolated issues but part of a larger hormonal pattern, and recognizing these signs early allows for timely evaluation and a more proactive approach to long-term health and overall well-being. ✌🏼♥️

14/01/2026

If caffeine is required just to feel human ☕
If your workouts feel harder instead of stronger 😞
If you’re disciplined but your body feels heavy, inflamed, or exhausted 🥱
If you keep telling yourself “once I’m more motivated, I’ll feel better”… ❤️‍🩹

That’s not a willpower issue.
It’s a sign your nervous system is overstimulated and under-recovered.

More pushing doesn’t create better results.
Recovery is what allows your body to adapt, heal, and let go of stress.

More rest = better energy, better workouts, better progress.

Save this for the days you feel guilty slowing down.
Share it with the friend who never stops. ✌🏼♥️

07/01/2026

Some programs may offer 10-20 hours of nutritional education. But when you think about how many years of study it takes to be an MD (about 10-12 years) this is negligible (and kind of unbelievable). This also applies to gastroenterology- the study of the digestive system. Doctors barely receive any education about food, although they spend years studying the digestive tract. How!? 🤯

This is where integrative nutrition health coaches or functional and ecological doctors come in. It’s a whole-systems approach to health. Even some nutritionists and dieticians that solely look at food, miss the big picture of health. They don’t typically take into account stress, sleep, mental health, the gut microbiome, cognitive function, etc.

This is not a diss at these medical professions. We absolutely need medical doctors, nutritionists, surgeons, oncologists, and more! I just wish these professions didn’t work in silos, separate from each other. I wish there was more integration. I wish that we give nutrition more of the attention it deserves at the “medical table.” Because every time we eat, we consume thousands of compounds that interact with our system in real time.

What do you think? Did you know this? Dr. Will Bulsiewicz talks about this in his book and why he transitioned from conventional gastroenterology to a functional practice. Dr. Paul Saldino talked about it extensively in a podcast discussion I listened to a while ago. Dr. Jenny Goodman discussed this in our podcast conversation. And many others…

Knowing this information is of critical importance because food will impact all aspects of your health - including your mental and emotional health. Dr. Nicola LePera .holistic.psychologist said that if a psychologist doesn’t ask you about your diet- they’re missing a crucial component of your mental health picture. Addressing someone’s nutrition should be at the foundation of all health practices in my opinion. 🙏🏼🙏🏼♥️♥️

05/01/2026

Some ideas to hopefully inspire or get you started;

1. I’d stop dieting and start fueling. Dieting can often lead to boredom, restriction, frustrations, fatigue, and self-esteem issues (because they don’t work and we beat ourselves up about it). Fueling your body correctly is way more sustainable.

2. I’d count plants not calories. Bringing in a diversity of plant foods into your diet will do way more for your health and waistline than you think.

3. I’d prioritise sleep. Essential for any goal you have. Impacts all systems of the body.

4. I’d work on my inner dialogue. It’s very hard to be happy and healthy when someone is mean to you all the time. Mental chatter is a major (but often overlooked) component of health.

5. I’d ditch all that cardio. I’d focus more on Pilates, resistance training, lots of walking, outdoor sports, and a little cardio when it felt good. 😊

What do you think? What would you add? Comment below ⬇️

27/12/2025

Super interesting approach to healthier and easier weight loss. Hope you tune into the full episode to learn more about how you can incorporate simple and easy detox practices in your daily life, link in bio! 🎤✨

——

Dr. Jenny Goodman is a medical doctor, author, lecturer and broadcaster, living in London. She qualified at Leeds University Medical School in 1982, and worked as a junior doctor in General Medicine, Surgery and A&E. Disillusioned with conventional medicine’s inability to heal sick people, and its failure to enquire about the causes of illness or to do preventive healthcare, she left.

Dr. Goodman then trained with the BSEM’s post-grad course, and qualified in Ecological Medicine, learning in depth about the nutritional and environmental factors that affect our physical and mental health. She has been practising Ecological Medicine since 2000, with a special interest in fertility, pre-conception care, and working with children. She is continually seeing the devastating effects of pollution on people’s health and is passionate about using her knowledge to remove these environmental toxins from their bodies.

Having studied the environmental history of hundreds of patients, she is now deeply committed to explaining the bigger picture – that what we are doing on our farms and elsewhere on our planet profoundly affects the food we eat, the water we drink and the air we breathe, and therefore affects the health of our bodies and minds. Jenny appeared with Terry Pratchett in ITV’s documentary “What’s in your Mouth?” (exploring the possible relationship between mercury amalgam fillings and Alzheimer’s Disease). She has been featured on the Victoria Derbyshire show, BBC One’s “Inside Out” programme and numerous other TV, radio shows, and podcasts.

23/12/2025

I personally lost approx 18 kgs focusing on a plant forward diet. I healed my PCOS, my cravings disappeared, I built muscle, and I’ve never felt better. I would still have animal protein at every meal but my plate was 75% plants.

At some point, I was told to increase my protein intake drastically and it did not suit me one bit. It meant having 4 eggs for breakfast, double the amount of fish for lunch, a protein shake for a snack, and a big steak for dinner. While this could work for some people, it did not suit my body at all. I ended up doing a DNA test, and the results were very validating - I did not need that amount of protein each day to feel my best.

This is not to discredit the importance of protein though! We all need it. But we also ALL need plenty of fiber - and a diverse range of fiber - to thrive (it’s actually the one thing the health community can agree on). I see people obsessing over hitting their 100 gram protein goals with just a few bites of broccoli and some berries in their diet as fiber. I would argue that that’s not enough.

If you’d like to improve your diet intake but feel lost, start small. Maybe with one new vegetable a day. Maybe with a side mixed salad everyday with mixed leaves. Maybe you’re soaking some chia seeds or psyllium husk and consuming that a few times a week (a personal fave!). Maybe you order an extra plate of veggies when you’re dining out with friends. Changes don’t have to be drastic. Just start somewhere and be consistent for a few weeks to notice the difference.

Be well out there beautiful humans ✌🏼♥️🥦🥕🥬🫑🫛🥝🫐

22/12/2025

🥘 Skipping meals to “be good.” Under eating can suppress thyroid function and slow metabolism.

🏋🏻‍♀️ Overtraining. Is too stressful for the body - especially for women. Can lead to cortisol issues.

🍚 Cutting carbs. We need carbs for fuel, especially women. Cutting carbs for a long period of time can lead to cravings and yo-yo dieting.

💪🏼 Relying on motivation. Momentum builds when you take the first step.

🛌 Waking up early to train. If you didn’t get to bed early and get enough good quality sleep, then this habit could be working against you.

📉 Tracking everything perfectly. More often than not this can create anxiety not consistency. Trackers aren’t always accurate anyway this habit could just be wasting your energy and attention.

❓What would you add?

12/12/2025

Did you know that pesticides were developed from nerve gases, which are weapons of war!? So much to learn from this conversation with but what I loved most is that she provides actionable solutions to avoid or detox from these toxins. Hope you tune into the full episode, link in bio ✨🎤

——

Dr. Jenny Goodman is a medical doctor, author, lecturer and broadcaster, living in London. She qualified at Leeds University Medical School in 1982, and worked as a junior doctor in General Medicine, Surgery and A&E. Disillusioned with conventional medicine’s inability to heal sick people, and its failure to enquire about the causes of illness or to do preventive healthcare, she left.

Dr. Goodman then trained with the BSEM’s post-grad course, and qualified in Ecological Medicine, learning in depth about the nutritional and environmental factors that affect our physical and mental health. She has been practising Ecological Medicine since 2000, with a special interest in fertility, pre-conception care, and working with children. She is continually seeing the devastating effects of pollution on people’s health and is passionate about using her knowledge to remove these environmental toxins from their bodies.

Having studied the environmental history of hundreds of patients, she is now deeply committed to explaining the bigger picture – that what we are doing on our farms and elsewhere on our planet profoundly affects the food we eat, the water we drink and the air we breathe, and therefore affects the health of our bodies and minds. Jenny appeared with Terry Pratchett in ITV’s documentary “What’s in your Mouth?” (exploring the possible relationship between mercury amalgam fillings and Alzheimer’s Disease). She has been featured on the Victoria Derbyshire show, BBC One’s “Inside Out” programme and numerous other TV, radio shows, and podcasts.

Alya Alhamad Health Coach & Personal Development

25/01/2026

23/01/2026

21/01/2026

18/01/2026

14/01/2026

07/01/2026

05/01/2026

27/12/2025

23/12/2025

22/12/2025

12/12/2025

Address

Website

Alerts

Shortcuts

Share

Category