Nourish Inside Out

Nourish Inside Out I take a root cause approach to nutrition, combining personalised diet and lifestyle support with coaching and a heart-led, intuitive perspective.

Through Nourish Inside Out, my online clinic based in Scotland, I help women 50+ navigate the unique challenges of midlife — restoring balance to digestion, mood, and energy. My work empowers women to move beyond confusion, overwhelm, and symptom-chasing — helping them reconnect with their bodies, find clarity with food, and build long-term health from the inside out. Whether you're seeking suppor

t with gut health, hormone balance, or emotional resilience, I offer 1:1 and small group programmes tailored to your needs. At Nourish Inside Out, my online clinic based in Scotland, I help women over 50 rebalance digestion, mood and energy through personalised nutrition, health coaching and a heart-led, root-cause approach. Whether you're feeling overwhelmed by gut symptoms, low energy, or hormonal shifts, I offer practical, compassionate support to help you feel more connected to your body and confident in your food choices again. Through 1:1 and small group programmes, I guide women step-by-step to build lasting habits that nourish not just the body, but emotional wellbeing too — with clarity, without restriction.

The little things really do add up.Skipping lunch, grabbing sugar on the go, scrolling instead of walking, staying up la...
21/08/2025

The little things really do add up.
Skipping lunch, grabbing sugar on the go, scrolling instead of walking, staying up later than planned — when you’re busy and tired, it’s easy to tell yourself it doesn’t matter today.

But those small choices?
They shape how you feel — not just now, but in a week, a month, and beyond.
I'm not guilt tripping (that doesn’t work).

Ask yourself in a compassionate way... and know

You deserve better than survival mode.

That’s what Nourish to Flourish is all about.
It’s not about restriction or rules.
It’s about noticing the rhythms, the triggers, the patterns that pull you off track — and gently reclaiming your energy, one choice at a time.

Here are a few simple habits that can make a big difference:

A protein-rich breakfast — to steady your energy, mood and focus

A glass of water when you wake up — to hydrate your brain and cells
A quick walk after dinner — to lift your mood, aid digestion balance blood sugar.
A slower wind-down — to help your nervous system shift out of go-mode

Small shifts. Big ripple effect.

✨ Ready to gently reset your rhythm?
The Nourish to Flourish – 7 Day Rebalance is opening soon.

Drop “flourish” in the comments and I’ll send you the details.

Why Does No One Talk About This Menopause Shift?We’ve all heard about hot flushes and night sweats.But the mental and em...
20/08/2025

Why Does No One Talk About This Menopause Shift?

We’ve all heard about hot flushes and night sweats.
But the mental and emotional changes? They’re often the quiet part no one prepares you for.

For some women it looks like:
• Feeling anxious for the first time in your life
• Mood swings that make no sense
• A constant “fog” that’s hard to shake
• Motivation missing in action
• Sleep that refuses to cooperate

It’s not “in your head”.
These shifts often start with changes in oestrogen and progesterone — hormones that directly affect brain chemicals like serotonin (mood), GABA (calm) and melatonin (sleep).

And here’s the thing…
You don’t have to just push through or figure it out alone.
In midlife, your nervous system, gut, and hormones are more connected than ever — and they respond best to steady nourishment, movement, and genuine support.

If this is resonating, I’d love to know — have you noticed changes in your mood, focus, or motivation since midlife began?

Drop 'Shift' below or a DM and I’ll share one simple step that’s been helping other women feel more balanced.

Confused about what to eat in menopause?If your body were a car, would you be running on premium fuel, or running on fum...
19/08/2025

Confused about what to eat in menopause?
If your body were a car, would you be running on premium fuel, or running on fumes?
Before menopause, your engine could get away with a few shortcuts—less sleep, skipped meals, inconsistent movement—and still somehow bounce back. But once you hit menopause, the system shifts.

Your body becomes more like a powerful hybrid: efficient and powerful but needing a different kind of fuel and maintenance.

That means:
🚗 Better fuel – balanced, nutrient-rich meals that steady energy and mood
🚗 Regular tune-ups – movement, strength, and flexibility
🚗 Downtime – quality rest and recovery

The good news is your metabolism isn’t broken; it just won’t run well on processed food and stress anymore. With the right fuel and care, you can still go far and feel better doing it.

What’s in your tank today?
DM me if you’d like to fill up your tank
Get my “20 Breakfasts for Energy & Focus’’ —simple ideas to start your engine smoothly every morning.

It’s not just about getting enough protein.. it’s not just about building muscle — though that matters too, especially a...
18/08/2025

It’s not just about getting enough protein..

it’s not just about building muscle — though that matters too, especially as hormones shift.

➡️ When you get your protein matters just as much.
And breakfast is the key time to get it.

Yet it’s often the most under-consumed nutrient in the first meal of the day — and that matters, because breakfast sets the tone for your energy, mood, and focus.
This becomes even more important in midlife, when blood sugar and cortisol are harder to regulate.

A protein-rich breakfast (around 25–30% of your daily intake) can:
• Reduce energy dips and mid-morning crashes
• Calm cravings and grazing
• Improve focus and productivity
• Keep you fuller for longer — supporting healthy weight and appetite
• Help balance blood sugar and hormones

Menopause and post-menopause reduces our sensitivity to insulin — making it harder to get energy from the food we eat.

It pays to give your body a helping hand, right from the start of the day.

✨ Not sure where to start?

Grab my free guide:
20 Protein-Powered Breakfasts for Energy & Focus

Simple, nourishing meals to calm cravings, boost clarity, and help you feel more like you again.
👇 Drop “breakfast” below and I’ll send you the details

Breakfast can be a game changer at midlifeFeeling that mid-morning energy crash? Finding it hard to focus? What you eat ...
16/08/2025

Breakfast can be a game changer at midlife

Feeling that mid-morning energy crash?
Finding it hard to focus?

What you eat for breakfast can be a game-changer, especially as we navigate midlife.

Did you know a good breakfast:
⚡️ Provides the energy you need to power through your morning.
🧠 Fuels your brain for better focus.
⚖️ Can support healthy weight management.
❤️ Is good for your heart health.
Ready to ditch the energy slumps and boost your focus with delicious and nutritious breakfasts?

➡️ Download my FREE recipe booklet: 20 Breakfasts for Energy & Focus and discover simple, tasty ways to fuel your day! Link in bio.
If you'd like link drop breakfast below!

"So many women see menopause as an ending. I've discovered this is your moment to reinvent yourself after years of focus...
15/08/2025

"So many women see menopause as an ending. I've discovered this is your moment to reinvent yourself after years of focusing on the needs of everyone else." —Oprah Winfrey
Sound familiar?

This quote resonates with me so much. You've spent years caring for others, and for too long, we've put ourselves last. But midlife is a powerful opportunity to shift the focus back to you.

This season isn't an ending; it's your invitation to focus on your own health and happiness.

Want to start focusing on you?

My 7-Day Nourish to Flourish Rebalance is the perfect place to begin.
It's a simple, guided menu plan in a supportive group setting designed to help you feel vibrant and more like the real you again.

It’s time to rewrite your story.
Drop a "Yes" below to be the first to get all the details!

Pumpkin seeds: Your simple midlife boost As midlife arrives, you might notice new symptoms and health concerns. But you ...
13/08/2025

Pumpkin seeds: Your simple midlife boost
As midlife arrives, you might notice new symptoms and health concerns. But you don't always need a fancy supplement to feel better. Simple dietary changes can be incredibly helpful—and it all starts with real food.

Take these little green pumpkin seeds, for example.

Those little green seeds pack a punch

• Calm Your Nerves: They're a fantastic source of magnesium, which naturally helps to relax your nervous system, ease anxiety, and fight stress.

• Boost Your Mood: Packed with L-tryptophan, these seeds help your body produce serotonin—your very own "happy hormone"—to lift your mood.

• Internal Skincare: The vitamin E and carotenoids act as powerful antioxidants, protecting your skin and fighting the signs of aging from within.

• Bladder health: Studies also show benefits for bladder health and even cancer prevention.

How to Enjoy: Sprinkle on salads, add to smoothies, or enjoy a handful for an easy, healthy snack.

Want more simple, powerful tips like this?

My new Autumn 7-Day Rebalance is just around the corner. Drop me a message if you want the details

HRT isn’t the whole answer…It’s just one piece of the puzzle when it comes to looking after your health post-menopause.L...
06/08/2025

HRT isn’t the whole answer…

It’s just one piece of the puzzle when it comes to looking after your health post-menopause.

Let me be clear — I’m not against HRT.
For many women, it can be incredibly helpful.

But it’s not going to fix your health on its own.
Yes, it can help ease the drop in hormones — but it doesn’t address the root causes behind things like fatigue, blood sugar swings, inflammation, or brain fog. And it’s not suitable (or accessible) for everyone.

As oestrogen declines, our risk for several conditions naturally increases — from heart disease to dementia, bone loss, and blood sugar imbalance.
HRT may help reduce some of that risk.

But the real foundation of long-term health?
That comes from how you eat, move, rest, and support your body systems every day.

This is where nutrition and lifestyle matter more than ever:
– Supporting your gut and liver to process hormones well
– Building metabolic strength and muscle
– Reducing inflammation
– Keeping your brain and bones nourished
– Balancing your blood sugar to steady your mood and energy
I can’t replace your hormones.
But I can help your body work better with the ones you have — and support you in feeling stronger, clearer, and more resilient for the years ahead.
This isn’t about chasing youth.
It’s about future-proofing your health — gently, steadily, and in a way that honours where you are now.

If you’re ready to take your health into your own hands — gently, with the right support — I’ve created something just for this stage of life.
Drop me a message if you’d like to be one of the first to hear about my new signature programme….




HRT isn’t the whole answer…It’s just one piece of the puzzle when it comes to looking after your health post-menopause.L...
06/08/2025

HRT isn’t the whole answer…

It’s just one piece of the puzzle when it comes to looking after your health post-menopause.

Let me be clear — I’m not against HRT.
For many women, it can be incredibly helpful.

But it’s not going to fix your health on its own.
Yes, it can help ease the drop in hormones — but it doesn’t address the root causes behind things like fatigue, blood sugar swings, inflammation, or brain fog. And it’s not suitable (or accessible) for everyone.

As oestrogen declines, our risk for several conditions naturally increases — from heart disease to dementia, bone loss, and blood sugar imbalance.
HRT may help reduce some of that risk.

But the real foundation of long-term health?
That comes from how you eat, move, rest, and support your body systems every day.

This is where nutrition and lifestyle matter more than ever:
– Supporting your gut and liver to process hormones well
– Building metabolic strength and muscle
– Reducing inflammation
– Keeping your brain and bones nourished
– Balancing your blood sugar to steady your mood and energy
I can’t replace your hormones.
But I can help your body work better with the ones you have — and support you in feeling stronger, clearer, and more resilient for the years ahead.
This isn’t about chasing youth.
It’s about future-proofing your health — gently, steadily, and in a way that honours where you are now.

If you’re ready to take your health into your own hands — gently, with the right support — I’ve created something just for this stage of life.
Drop me a message if you’d like to be one of the first to hear about my new signature programme….







The Midlife Morning Routine that’s reset my day! Lately, one small change has had a ripple effect I didn’t expect.I star...
05/08/2025

The Midlife Morning Routine that’s reset my day!

Lately, one small change has had a ripple effect I didn’t expect.
I started a new online fitness programme. — guided, consistent, and at the very reasonable hour of 8am!

No decision fatigue— I just show up.

It made me realise how much my morning routine had slipped. And how powerful it is to start the day with intention — not noise.

My business coach, also shared her own routine, and it’s helped me rethink how I show up each day — with more calm, more focus, and more kindness to myself.

Here’s what that looks like right now (maybe something will land for you too:

☀️ 1. Gentle check-in
How do I feel today — body, mood, mind?
No judgement, just notice.

🙏 2. One thing I’m grateful for
Small things count: the light, a soft jumper, a quiet start.

🧘‍♀️ 3. Mindful moment
Music if it helps — just breath, presence, and stillness (5 mins is enough)

🖋 4. Journaling –5 mins can work!
Clears the mental clutter. Anchors me.

Then I ask ..
✨ What’s my intention today?
✨ How do I want to feel by tonight?
✨ What small actions will help me feel that way?

It doesn’t happen every single day. I’m not perfect!

But it’s anchoring me — and that’s something I didn’t realise I was missing.
If you’re feeling scattered, pulled in too many directions, or just craving more control of your mornings… this might help.

Sometimes the smallest rituals bring the biggest reset.
Have you shifted your morning routine lately — or is it something you’d like to reclaim?

Address

Trochry
Dunkeld, Perth and kinross
PH8 0BS

Opening Hours

Monday 9am - 5pm
Tuesday 10am - 7pm
Wednesday 10am - 7pm
Thursday 10am - 8pm

Telephone

07884024380

Website

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