Nutrinika

06/08/2025

Wine, salad and sunshine… So why does your gut feel like it’s waving a white flag?”
Even short summer changes can mess with your digestion — and no, you don’t need a detox.
I’ve written a smarter fix here:
https://nutrinika.co.uk/bloat-burnout-and-bbqs-how-to-help-your-gut-in-summer/

05/08/2025

Wine, sun, and salad... and your gut’s quietly panicking. Here’s what to do.
You’re having “light” summer days. A glass of wine here, a big salad there, a snack dinner because it’s too hot to cook — and suddenly your jeans feel tighter, your stomach’s sulking, and you're not exactly best friends with the toilet anymore. The truth? Your gut doesn’t love summer quite as much as you do.
Hot weather can slow digestion. Alcohol irritates the gut lining. Cold raw veggies are harder to break down. And when your usual meal rhythm vanishes under beach towels and late nights, your digestive system gets confused.
It’s not a crisis. You don’t need a cleanse. You just need to give your gut something familiar, warm, and hydrating. A simple broth. A handful of cooked veggies. Some kefir or live yoghurt. A ten-minute walk after dinner. Nothing fancy. Just a little kindness. Your gut will calm down — and your jeans will stop accusing you.

04/08/2025

Stuffed Peppers That Actually Feed Your Hormones
This isn’t your average “healthy” dinner. No quinoa worship, no tasteless tofu. Just real food that supports real women — especially those of us over 40 who’d rather not fall asleep at 7 p.m.
These stuffed bell peppers are packed with lean beef, aubergine, and immune-friendly spices. We’ve kept the carbs low and the flavour high, because blood sugar balance isn’t just a TikTok trend — it’s essential for hormone health, energy, and brain clarity.
Iron from beef. Prebiotic fibre from aubergine. Lycopene from peppers. And no, we didn’t drown it all in cheese. You get comfort food without the crash — and your metabolism will thank you for not skipping the protein.
Full recipe here:

Servings: 2 Ingredients 2 large bell peppers (any colour), tops cut off and seeds removed 150g lean beef mince 1/2 […]

01/08/2025

Summer isn’t a break from your body. Why August matters in women’s health.
Your metabolism doesn’t take holidays. Neither do your hormones. And your gut? Definitely not sipping Aperol in a hammock.
August is the month we tend to let things slide. Meal timing, sleep, water intake — all drift out with the tide. But for women over 40, it’s exactly when consistency matters most. Hot weather, disrupted routines, alcohol, and late nights can wreak havoc on hormonal balance, blood sugar, and digestion. So before you press snooze on your habits, ask yourself:
Do I want to spend September fixing what August broke?
Start small. Anchor one healthy habit this week. Your September self will thank you.

31/07/2025

What should a healthy August look like?
Let’s be clear: August isn’t a magical wellness month. It’s hot, everyone’s irritable, and half the world is either on holiday or pretending to work while staring at their inbox. So what does healthy actually mean right now — especially for women over 40?
Here’s a hint: it’s not juice cleanses or punishing workouts at 6 a.m.
According to a 2022 review in Frontiers in Aging Neuroscience, midlife women benefit most from “behavioural stability and consistent metabolic support.” Translation? Your hormones don’t care that it’s bikini season — they want regular meals, hydration, sleep, and fewer stress-induced cortisol surges.
So let’s build August around that:
1. Keep your meals boringly regular – Your blood sugar and mood will thank you.
2. Don’t skip salt – If you’re sweating (and who isn’t?), electrolytes matter more than ever. Think real food, not sugary sports drinks.
3. Move, but don’t overheat – A brisk evening walk > heatstroke yoga at noon.
4. Protect your sleep – Blackout curtains and magnesium glycinate are your friends.
5. Stop apologising for needing downtime – Rest is not laziness; it’s neuroprotection.
So no, we’re not going to promise that August will be “glowing goddess season.” But we will help you get through it with your energy, mood and sanity intact.
And that, frankly, is a win.

20/07/2025

Sunday night. The weekly existential spiral.
Before you start planning a new life, new diet and new personality for Monday — try this instead.
Journal prompt: What drained me this week — and what actually gave me something back? (Be honest. Not everything that looks “productive” is worth your energy.)
Wind-down ritual:
Skip the doomscrolling. Grab a notebook. Light nothing. Burn nothing. Just sit. Write one thing your body handled surprisingly well this week. Then one thing you'll do tomorrow only because it makes you feel human — not just functional.
Why it does works? Because reflection activates your prefrontal cortex — the part that makes you you — and helps quiet the limbic chaos.
You don’t need a reset. You need a reconnection.
(Painting by Teresa Prządkiewicz)

19/07/2025

If you're over 40 and summer makes you feel like a boiled potato — this one’s for you.
No, you’re not lazy. No, it’s not “just hormones.”And no, another iced latte won’t fix it.
👉 I broke down 5 real reasons why you're exhausted this time of year — and what actually helps.
Spoiler: it’s not kale or yoga at dawn.
Full post here:
https://nutrinika.co.uk/summer-fatigue/

18/07/2025

Your brain didn’t wake up yet?
Do yourself a favour and press play on this:
Energising Morning Flow – 5 minutes of yoga to get you moving.
No pretzel poses. No spiritual overkill. Just simple stretches, a proper wake-up call for your body — and a fighting chance for your brain to catch up.
👉 Guided by our favourite local yoga instructor here in Eastbourne — skilled, down-to-earth, and seriously good at what she does.
🎥 Watch here:
https://www.youtube.com/watch?v=foC_efyTsVI&ab_channel=YogawithAggieZadanska-Draper

Then drink some water, eat something that grew in the ground, and stop expecting miracles from toast and caffeine.

This quick and gentle 5-minute morning yoga flow is the perfect way to wake up your body, open your joints, and energise your mind — even if you're short on ...

17/07/2025

Even my husband — a man of few culinary compliments — said this was the best thing I’ve ever cooked.
Bold claim? Sure.
But this Moroccan braised beef with dates, orange and cinnamon is exactly what slow cooking should taste like: rich, spiced, and comforting without the drama.

Full recipe (and no, you don’t need a tagine):
👉 https://nutrinika.co.uk/moroccan-braised-beef-with-dates-orange-cinnamon/

16/07/2025

3 days left. Then it’s gone.
In three days I send out the Nutrinika newsletter.
If you're not on the list, you won’t get it. Simple.
Here’s what you’ll miss:
– Why summer wipes you out when you're over 40 (it’s not your fault, but it is your problem)
– A free 7-day reset that doesn’t include kale, shame or 5 a.m. yoga
– What dehydration does to your brain (backed by science, not slogans)
– One dinner that takes 15 minutes and keeps you from collapsing into toast
If you like facts, honesty and the occasional nutritional slap in the face — this newsletter is for you.

Subscribe now. Last call.
https://nutrinika.co.uk/newsletter

15/07/2025

14/07/2025

Tired all the time? It’s not just the heat. If you're over 40, summer fatigue hits different — and it's not laziness, hormones, or a lack of willpower. It's biology.
Today on https://nutrinika.co.uk/category/ask-nika/: a brutally honest breakdown of why you feel like a boiled potato lately — and what actually helps.

👉 Follow us & stay tuned.