You Are Nourished with Lauren Gayfer

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Nutritional Therapist + Mindset Coach, helping perimenopausal women reclaim their energy and balance hormonal chaos so they can feel like their frikkin’ fabulous selves again

If you’re tired of chasing “perfect” and always feeling like a failure, we should chat! I’m opening spaces to work with ...
16/12/2025

If you’re tired of chasing “perfect” and always feeling like a failure, we should chat!

I’m opening spaces to work with me 1:1 in January.

A popular option right now is my mini consult package if you’re not ready a full coaching programme.

Comment CONSULT and I’ll send you the details.

(You need to be following me for me to be able to DM you) x

PIN numbers 😵‍💫Friends’ children’s names 🥴The name of that actor you’ve seen in a million things (thank g•d for IMDB 😂)O...
15/12/2025

PIN numbers 😵‍💫
Friends’ children’s names 🥴
The name of that actor you’ve seen in a million things (thank g•d for IMDB 😂)

One of my friends even forgot her own home address on the phone to a delivery company.

Brain fog is real. And it’s frustrating AF.

You know you know it.

You remembered it yesterday but ✨pooff✨ today it’s just •GONE•

Just know you’re not losing your mind, you probably don’t have early onset dementia, you are still an intelligent woman (even though some days you feel like you have the brain of a toddler).

Write everything down.

What’s the weirdest thing you’ve forgotten? 😑🫣🥺

If your December food plan is basically “eat it all now, diet in January”, you’re not alone, but…this approach is no goo...
08/12/2025

If your December food plan is basically “eat it all now, diet in January”, you’re not alone, but…this approach is no good for your hormones or blood sugar.

You can totally enjoy all the lovely foods that the festive season has to offer and no you won’t “gain 10 lbs” as the fitness bros will have you believe.

This isn’t about being “good”- it’s about feeling less out of control around food so you can actually enjoy it AND support your hormones.

Comment “DECEMBER” and I’ll DM you a mini coaching exercise to help you feel calmer around food this Christmas 🎄

✨Comment PORRIDGE for the recipe for this high protein + fibre Chocolate Chia Apple Porridge ✨December has got me cravin...
06/12/2025

✨Comment PORRIDGE for the recipe for this high protein + fibre Chocolate Chia Apple Porridge ✨

December has got me craving a warmer breakfast - I’m usually a smoothie gal but those frozen berries are just not hitting the spot at this time of year.

But too much porridge can often bloat me and also leave me hungry an hour later.

Which is why I’ve created a higher protein, higher fibre porridge that supports my hormones and gut and doesn’t give me that blood sugar crash.

This 🥣 Chocolate Chia Apple Porridge 🥣 takes under 10 minutes and is a gorgeous, warming start to the day that will fuel you through your Christmas shopping! 🎄🎁

If you want me to send the recipe straight to your DMs (no email needed) just comment the word PORRIDGE below and I’ll send it your way 💛

🥣 Comment “BOWL” if you want my entire formula for building lunch bowls that will will nourish and energise you all afte...
04/12/2025

🥣 Comment “BOWL” if you want my entire formula for building lunch bowls that will will nourish and energise you all afternoon.

No more sad crackers and cream cheese and 3 cherry tomatoes straight out of the fridge and calling it lunch (and then wondering why your “willpower” went walkabout at 4pm)

I’ve learnt the hard way that I can’t run my life at 100 miles anymore and I can’t wait for a holiday or a spa day to nu...
03/12/2025

I’ve learnt the hard way that I can’t run my life at 100 miles anymore and I can’t wait for a holiday or a spa day to nurture my nervous system.

Perimenopause makes you MUCH more sensitive to stress and the small things you used to be able to ignore can now cause absolute fury.

Building up a menu of tiny habits that support sleep, mood and the adrenal glands is the only way to manage the things we can’t control in perimenopause.

Which one of these speaks to you the most?

➡️ Follow .lauren for more nutrition and nervous system tips to support your energy, mood and cravings in midlife 💛

✨Doors to Sweat Club close tonight, so this is your little nudge if you’ve been sitting on the fence.We’ve had such a br...
18/11/2025

✨Doors to Sweat Club close tonight, so this is your little nudge if you’ve been sitting on the fence.

We’ve had such a brilliant week together in the 5-day challenge.

You’ve seen for yourself how small changes - more protein, regular meals, pausing before diving into sugar - can make a huge difference to how you feel.

And now the trainings come down today and the group goes quiet until the next challenge…

So the big question is:

👉🏼What’s your next step?

Are you going it alone, or do you want support to actually stick to this and break the start-stop cycle for good?

Because if you’re hesitating right now, it’s probably for one reason:

“Why would this work when nothing else has? I’ve tried everything.”

And honestly - I get it.

You’ve been bombarded with diets, plans, apps and “experts”.

You’ve got a folder of freebies you never opened, half-finished courses, and a bookshelf full of things that promised results but never delivered.

It’s exhausting.

And you don’t want to start something you won’t finish.

But Sweat Club isn’t another diet you’ll abandon by Wednesday.

You’re not cutting out sugar, eating cottage cheese for every meal or following a 30-step morning routine.

You’ll get simple recipes you can rotate.

Support when life gets chaotic.

And weekly accountability from someone who actually understands what perimenopause feels like.

I’m 51. Two teenagers. A dog. A business. A downstairs loo that still hasn’t been cleaned.

You’ll never hear me preach hustle culture or tell you we’ve all got the same 24 hours.

I just want to help you make small shifts that feel doable in real life.

And here’s what matters most:

I will not leave you to figure this out on your own.

I’m in there every week. You can ask me anything.

You’ll never be lost or left behind.

If you’re tired of the quick-fix nonsense and you want real, steady progress…

👉🏼Doors close today.

Comment SWEAT and I’ll send you the link. 💛

17/11/2025

🫤“But I’ve already tried to change my diet and I couldn’t stick to it”.

This is why your previous attempts have failed (and it’s not you!)

Want to learn a way of eating for your cravings and hormones that you can actually stick to?

✨Comment “SWEAT” for the link to my membership for midlife women, Sweat Club.

Doors are open now.

You’d think I’d be upset when someone doesn’t join my membership... but actually, it’s the best feedback I could ever ge...
17/11/2025

You’d think I’d be upset when someone doesn’t join my membership... but actually, it’s the best feedback I could ever get.

Over the weekend I got some gorgeous messages from former clients who joined my 5-day challenge.

They reached out to say they wouldn’t be joining Sweat Club - which might sound sad, but it’s honestly the biggest compliment.

Because these women are in such a good place with their health and habits thanks to the foundations we’ve built together over the years.

When a client no longer needs my help, it means I’ve done my job.

Unlike “Big Diet”, I’ve no interest in creating a product that doesn’t work so you have to keep buying it (SW, WW, Noom - I’m looking at you 👀).

Their business model relies on repeat failure.

They sell you something unsustainable, then blame you when it doesn’t work so you buy it again.

That’s not integrity. And it’s why I’ve never gone into the weight-loss business.

Inside my 5-day challenge, women have been ditching sugar cravings in days with simple, realistic changes - not restriction.

Those are quick wins, not quick fixes.

The real magic happens when you keep doing these small things consistently so they ripple into your energy, sleep, mood and hormones.

That doesn’t take five days.

It takes guidance, accountability and time - and that’s where I do my best work.

I’m not here to keep you stuck.

I’m here to help you build habits so good you eventually don’t need me anymore (even if you stick around because you like me 😂).

If you want genuine support that actually makes a difference to your health - and you’re ready to play the long game - come join my gang.

🎉 Doors to Sweat Club are open now.

If you’re ready for real results without the quick-fix BS, comment SWEAT below and I’ll send you the link 💛

I just wrapped up an absolutely epic week delivering my 5-day Shift your Sugar Cravings in Perimenopause Challenge.If yo...
14/11/2025

I just wrapped up an absolutely epic week delivering my 5-day Shift your Sugar Cravings in Perimenopause Challenge.

If you were on it - thank you! I had an absolute blast - tiring, but fabulous.

Every day I shared a simple strategy for shifting your sugar cravings.

These were:

1️⃣Include more protein with your meals
2️⃣Don’t skip meals
3️⃣Plan for your afternoon and evening cravings with balanced snacks
4️⃣Manage your cortisol levels with regular mini-resets

If you missed it, you can still watch the replays (happy to send you the link to watch them)

Broken down day by day, it’s reasonably simple stuff.

What’s often complicated is actually sticking to it - especially when all the advice you seen online for perimenopause is confusing and conflicting!

And that’s why I created Sweat Club.

A community for midlife women who want to ditch their cravings and feel more energised, without complicated diet plans that are impossible to stick to.

🔥And the great news is that doors to Sweat Club are now OPEN!

Inside Sweat Club, you’ll:

💛 Build on what you’ve learned and keep your blood sugar and cortisol balanced long-term.
💛 Get practical tools, recipes and meal plans to make nourishing yourself easier (not harder).
💛 Learn to apply The NOURISHed Way - my proven roadmap for feeling calm, energised and cravings-free in perimenopause.
💛 Be part of a warm, supportive community of women who get it.

🎁And I have some super bonuses that are available for a limited time.

⤵️ Comment SWEAT to find out more and sign up

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Lauren Gayfer is a nutritional therapist specialising in helping busy women fit healthy eating into their chaotic lifestyles so they can achieve vibrant, happy health. A mother of two, Lauren understands all too well the pressures of eating healthy when trying to run a business and a family. She is passionate about helping other women to prioritise their health and wellbeing so they can be their healthiest selves for those that matter most in their lives.