Farah Dutson - Personal Trainer & Nutrition Coach

Farah Dutson - Personal Trainer & Nutrition Coach Personal Trainer, Nutrition Coach and Consultant Optometrist
Empowering you to live your best life through exercise and nutrition.

Strengthen microbiome and anti inflammatory profile, regulate hormones, lose weight and gain muscle

09/01/2026

If you can’t take HRT, this is important to hear 💛

Osteoporosis isn’t just about hormones.
And bone health doesn’t disappear when HRT isn’t an option.

Bone strength depends on structure, not just oestrogen.

Think of your bones like a JENGA tower:
🧱 Bone loss = missing blocks
🧱 Hormones can help protect the tower
🧱 But muscle and load are what rebuild structure

⭐️⭐️Even without HRT, bones still respond to mechanical signals:
• Strength training
• Weight-bearing movement
• Muscle contraction pulling on bone

These signals tell bone cells to adapt, strengthen, and improve bone quality.

This is why modern osteoporosis care for women who can’t take HRT focuses on:
• Progressive strength training
• Balance, power, and core work
• Adequate protein and nutrition
• Reducing chronic inflammation

Bone health isn’t passive and it isn’t off-limits without hormones.
It’s built through movement, muscle, and support.

⭐️⭐️ If working together’s been on your mind and you’d like a clear plan of how I can support you in menopause, post breast cancer and / or osteoporosis say 👋 in direct messages.

Offering 13week 1:1 bespoke programs with both nutrition & correctly dosed exercise designed for your needs.






09/01/2026

January can make it feel like you need to fix everything at once, especially after breast cancer.

Weight loss.
Recurrence prevention.
Doing it right.

⭐️If you’re feeling overwhelmed, please know this:
It’s NOT YOU and you haven’t missed your chance.

After treatment, the body often adapts to protect you.
That’s why extreme plans can backfire, increasing stress and making progress harder.

Small, consistent actions that support blood sugar and lower inflammation matter more than drastic resets.

A few minutes of movement after meals can be enough to start.
Not perfect.
Not intense.
Just supportive.

You don’t need to do this all at once.
You just need a place that feels safe to begin 🤍

Have a look at my highlights circles for movement snack ideas and the reel that I’ve linked to this one - brain health
and movement.

I’ve stopped asking, “How can I change my body?”And started asking,“How can I support it for the life I still want to li...
04/01/2026

I’ve stopped asking, “How can I change my body?”

And started asking,
“How can I support it for the life I still want to live?”

When you zoom out and look at the bigger picture
post-breast cancer recovery, menopause, osteoporosis, bone health, muscle strength, mobility, the priorities shift.

It’s no longer about shrinking.
It’s about building strength, protecting bone density, supporting metabolism and staying independent for decades.

Because strength is a long-term investment.
One that supports travel, confidence, resilience, and freedom, not just how you look today.

⭐️⭐️So here’s the real question:
Are your choices protecting future you… or just chasing short-term results?

If you’re in it for the LONG GAME and you’re choosing strength, health & longevity - you’re in the right place.

Never too late to change your trajectory 📈

If you’re post breast cancer and in menopause, nutrition advice can feel overwhelming fast.This new study presented at S...
29/12/2025

If you’re post breast cancer and in menopause, nutrition advice can feel overwhelming fast.

This new study presented at SABCS 2025 looked at the intake of cruciferous vegetables, like broccoli, cauliflower, cabbage, and Brussels sprouts with breast cancer risk.

Women consuming around 5-6 servings per week had:
* An 8% lower risk of invasive breast cancer
* A 13% lower risk of ER-negative breast cancer.

One proposed reason is their glucosinolate content, which breaks down into compounds involved in oestrogen metabolism, inflammation regulation, and detoxification pathways.

No, this doesn’t mean broccoli prevents cancer.

And yes, this was an observational study.

But it was large, long-term, and prospective.
And when evidence continues to point in the same direction, it’s worth paying attention.

⭐️For me, this reinforces what I already focus on in post cancer menopause and recovery: inflammation reduction and long-term metabolic health with both nutrition and targeted exercise.

Food isn’t magic.
But it is information for the body.

Follow for doable science backed advice.

Romanos-Nanclares A et al. SABCS 2025.
Abstract 2291
PMCID: PMC11174709 PMID: 38892516




Did you know that preparing (cutting/ chopping)your broccoli 30-45mins before cooking initiates the process of releasing the sulphoranes?

This photo of my daughter from 20yrs ago came up on my TV last week. This memory made me type “Christmas” into my phone ...
23/12/2025

This photo of my daughter from 20yrs ago came up on my TV last week.
This memory made me type “Christmas” into my phone photos, some of which I’m posting.

Lily was 3yrs old and it was the first and best ever gingerbread house we had baked and made from Selfridges.

We had been to London to see the Lion King and have dinner at the Rain Forest Cafe - yep she was living the life!!

Earlier we had popped into Selfridges to eye up the Christmas decorations and go down the Helter Skelter. It had been put up between the floors to raise money for the Teenage Cancer Trust.

Back then at 36, I had no idea my 50s would be spent helping women rebuild after breast cancer, through menopause and osteoporosis.

⭐️Life doesn’t move in straight lines and the advice can feel overwhelming, especially when hormones, inflammation, bone loss, and body changes all collide.

⭐️⭐️What moves the dial is being intentional, consistent, and taking small, doable steps.

⭐️This year, my clients showed me what resilience really looks like.
Learning how to adapt programs around life - anxiety, family stress and treatment plans so that progress still feels possible.

⭐️None of this would be possible without your continued support.
Thank you for following, liking, sharing, and commenting, it truly means so much to a small account trying to make a difference.

Happy holidays 🤍💙

Farahxx

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Christchurch
Dorset

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