What are the opening hours?

Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 3pm Thursday 9am - 5pm

https://integralwellness.co.uk/

Integral Wellness Nutrition & Health Clinic, Hitchin (2025)

29/08/2025

Motivation is a myth ‼️

So, you’re ready to feel better, have more energy, maybe even lose weight.

But no matter how hard you try, you can never manage to “stay on track”.

You tell yourself it’s a lack of willpower. But guess what?

Willpower matters a whole lot less than you think it does…

In fact, motivation is usually super short-lived.

Studies show it may not be sufficient for certain health behaviours, and having the ‘right’ mindset doesn’t guarantee adherence to a healthy diet.

So, if motivation isn’t the missing piece, what is?

We’ve been told health is about “discipline,” “grit,” or “trying harder.”

But actually? When your biology is supported, motivation becomes kind of irrelevant.

Consistency actually comes down to this…

It’s not a matter of trying harder, but building habits that make you FEEL better.

Because feeling better supports better choices.

And feeling better starts with this…

✋🏼 Instead of… relying on motivation to say no to cravings...
👉🏼 Try… eating a protein-rich breakfast to prevent them in the first place.

✋🏼 Instead of… skipping meals to “be good”...
👉🏼 Try… regular meals that balance blood sugar so you feel good.

✋🏼 Instead of… forcing yourself to exercise when you’re exhausted...
👉🏼 Try… supporting your energy through food so movement feels easier.

✋🏼And instead of... stressing about “staying on track” and adding more pressure to your fried nervous system…
👉🏼 Try... trusting that small, supported steps will add up. Because they really do! And take the pressure off your nervous system, that won’t be helping at all!

Remember this: It’s not about motivation. It’s about setting your body up to win.

And if you do need a little extra guidance and accountability to make your habits stick?

That’s precisely what we help you with inside our 1-1 personalised nutrition support.

DM us or comment the word ‘SUPPORT’ or click the link in bio for more info.

25/08/2025

WANT TO FEEL BETTER?

but don’t know where to start…

I’m Natalie, a registered clinical nutritionist, and I’m here to help you take control of your energy, cravings, and long-term health with personalised and sustainable nutrition support.

Our 1-1 personalised nutrition support at Integral Wellness gives you the clarity, confidence, and structure you need to eat better, live better and start feeling better.

(No slimming club fads, food guilt, or conflicting advice to contend with!)

It all starts with...
- An in-depth health assessment
- A review of your food journal
- An interpretation of blood test results
- A 75-minute consultation

Following this, you’ll receive a fully personalised nutrition, lifestyle and supplement plan, allowing you to finally understand what works for your body (and why).

There are also recipes and resources to make it easier than ever to build healthy habits that last.

And with regular check-ins and access to message us, your accountability and support are baked right in - so you’ll never feel lost or confused about what to eat again.

Plus, your plan is designed around you (your symptoms, your food preferences, your goals), so nothing feels overwhelming or restrictive.
That’s personalised nutrition and health care!

So, if you’ve tried it all (Slimming clubs, calorie-tracking apps, and random meal plans you found online) and you’re ready to do it properly this time?
Book your free call to find the level of support you need.

Comment or message me ‘READY’. Or use the link in bio to book.

Building healthy habits and a future you can be proud of has never felt so good!

20/08/2025

Have you checked? 🧐

You read food labels but do you know what’s in your deodorant?

We’ve become label detectives when it comes to food. But many of us never question the chemicals in our shampoo, deodorant, or body wash.

So, what should you look for? An why does it matter?

Let me break it down for you…

Ingredient #1 Aluminium
Aluminium is the active ingredient in most antiperspirants, and it’s absorbed daily near breast tissue and lymph nodes.
Some research links it to hormonal disruption.

Ingredient #2 Fragrance
“Fragrance” disguises hundreds of undisclosed chemicals, including hormone-disrupting phthalates.
And, they don’t just absorb through your skin; you breathe them in too.

Ingredient #3 SLS
Sodium Lauryl Sulfate is the stuff that makes your shampoo (and toothpaste) lather, but it can also strip the skin and make it more absorbent to other chemicals.
It’s especially harsh for sensitive skin, mouths (such as those with ulcers), and scalps.

Understanding what’s inside your products can be a little scary.

But this isn’t about fear, it’s about being informed.

And good news: Small, daily swaps can reduce your exposure and support your hormone health long-term.

Want to know how to reduce your exposure?

We’ve written all about it in one of our latest blogs for .

Comment ‘Deo’ and we’ll send you the link.

19/08/2025

I NEEDED THIS…

Three weeks and three days off have come to an end.

But during that time I’ve been reminded of things I needed to relearn…

👉🏼 Having a consistent sleep-wake pattern means I can turn off my alarm and naturally wake up at the same time - no ‘recovery’ sleep needed.

👉🏼 Rest is productive. Even with all the plans I had for places to go and people to see, doing not a lot at home has been what I’ve needed most.

👉🏼 Not being available via email or posting on social media is an essential part of wellbeing. We’re all important, but we’re all allowed to check out for a while - the world will keep turning!

👉🏼 The volume of content out there is distracting us. It’s easy to feel like we’re learning, but time to reflect, think and consider can be our greatest teachers.

👉🏼 I need longer than one week to switch off, so I’ll be taking three weeks off twice a year going forward. If you can too, I highly recommend it!

And now I’m back!

Natalie 💚

30/07/2025

FED UP WITH FOOD BEING CONFUSING?

Eating healthily has never felt harder, because everywhere you turn, everyone has a different set of rules for what and how you should eat.

Casually scroll through social media and you’ll been told multiple different answers to the same question.

You’ll hear one person say fat is healthy, while another warns it causes inflammation. And they both sound equally convincing.

(Psst! This is what our Wellness Check is perfect for!)

Why can no one agree?
And how do you know what to trust and what to ignore?

Nutrition science is young, evolving, and influenced by a lot of agendas.

It’s also highly individual.

We all tolerate foods, ingredients, and approaches differently.

That said, there are a few ways you can decide what’s actually worth listening to…

👉🏼 If advice sounds extreme, I’d question it.
Good nutrition rarely requires cutting out entire whole food groups or demonising single natural ingredients.

👉🏼 Instead of focusing on food trends, I concentrate on foundations...
i.e. balanced blood sugars, consistent meals, enough fibre, protein, and colour.

👉🏼 Consult the research.
And make sure to ask questions like who was studied, how big the study was, and who paid for it, when was it conducted etc.
Because that can change what the outcome means - but not always.

👉🏼 Look for credentials.
Who is sharing the information? Are they trained in nutrition science, or just speaking from personal experience?

And if you want guidance from someone you can actually trust?

That’s us!

Everything we do as registered nutrition practitioners at Integral Wellness is evidence-based, because it has to be!

We may not shout the loudest on your feed. That’s because our energy goes into the care and attention we give our clients.

Comment or message us the word ‘SUPPORT’ to learn more about how we can support your health goals through personalised nutrition.

(or click the link in the bio and book into our diary for a free chat)

26/07/2025

Have you tried it? 🍓🍦🍞

(Ok, so I may be slightly behind the curve, but this sandwich has been tough to get hold of.)

This limited-edition, half sandwich (yep, just one slice of bread) contains:

- 290 calories
- 35.3g carbs (incl. 9.8g sugar)
- 12.7g fat (7.18g saturated)
- Just 2g fibre and 7.5g protein

So, what should you know before trying it?

🍓 It’s low in protein and fibre, meaning it’s unlikely to keep you full or support your blood sugar.
(That means you’ll likely experience energy crashes and cravingslater on.)

🍓🍓 Most of its calories come from refined carbohydrates (such as white bread), sugar (added sugar as well as naturally occurringforms from dairy and strawberries), and saturated fat.

🍓🍓🍓 While it’s fortified with some essential nutrients, it’s still a highly processed product, made with refined flour, added sugar, oils, emulsifiers, and flavourings.
So, should you leave it on the shelf?

Here’s the thing: one sandwich won’t make or break your wellbeing and health goals.
Food is about more than fuel; it’s also about enjoyment and nostalgia, too.

After all, what is a British summer without strawberries, cream and umbrellas?

My verdict on the M&S Strawberries & Cream sandwich is that it’s fun but definitely notnourishing.

And sometimes that’s okay because nutrition isn’t about beingperfect, but making informed choices most of the time.

So, have you tried the M&S Strawberries & Cream Sandwich? What was your verdict?

22/07/2025

Bacon 🥓 vs. Beetroot 🫜 let’s clear this up!

Let’s not beat around the bush… a suggestion was made on a podcast by a wellness influencer that because nitrates are present in both bacon and beetroot, their health impacts must be similar too...

But this is where chemistry without context can be misleading and lead to incorrect information being shared.

Although it’s true that both beetroot and bacon contain nitrates, how those nitrates behave in your body, and the health consequences, depend heavily on more than just the name.

When you eat nitrate-rich veg, like beetroot or spinach, your body turns those nitrates into nitric oxide — a powerful compound that relaxes blood vessels, lowers blood pressure, and boosts stamina.

In fact, nitrate-rich vegetables are consistently linked with a lower risk of heart disease and other chronic conditions.

But in bacon, things change...

Nitrates and nitrites are added synthetically (often as sodium nitrite or potassium nitrate) to preserve colour and prevent bacterial growth.

When these meats are cooked at high temperatures, such as grilling or frying, the heat can transform nitrites into nitrosamines, many of which are known carcinogens.

And the nitrosamines are the known problem when it comes to health...

So, what should you do?

🫜 Eat your beets. They’re nitrate-rich, heart-healthy, and protective.

🥓 Enjoy processed meats like bacon occasionally, but pair them with antioxidant foods.

Should you buy nitrate-free bacon? It’s a better option, but can still form nitrosamines, so keep bacon to a minimum.

Want the full explanation on nitrates in bacon vs. beetroot?

Comment ‘beetroot’ or ‘bacon’ depending on which team you’re on, and we’ll send you the link.

17/07/2025

EAT EGGS ALREADY!

Yep, for most people, dietary cholesterol - like eggs - has little effect on blood cholesterol.

Even the British Heart Foundation removed the limit on how many eggs you should eat back in 2015.

So why does the confusion remain?

And why are people still avoiding eggs in a bid to lower cholesterol?

Some food contain cholesterol, but the liver adjusts its production based on how much you eat.

Eat less, it makes more to support the body’s needs.
Eat more, and it will produce less.

The body is clever like that!

So what if you have high cholesterol?

Here’s what you need to consider instead of eggs…

1. Consider other foods and drinks, such as refined carbohydrates, simple sugars, alcohol, and fibre.
2. Don’t forget to move too! Exercise is key for cholesterol metabolism.

AND... think beyond food, drinks and exercise!

The metabolism of cholesterol within your body is essential to consider.
And if you’re eating ‘healthily’ but still have high cholesterol, IT IS KEY!

3. Cholesterol metabolism is a complex process that involves your gallbladder, liver, microbiome, and key nutrients.

So, please, for the love of good nutrition, eat some eggs and go back to butter! If you have high cholesterol let’s work out what the ACTUAL drivers of high cholesterol are.

News flash: It’s not eggs!

Want some tips on buying the healthiest eggs?

Comment EGG and we’ll send you a guide.

22/02/2025

Make GLP-1 by doing these things ⬇️

Ok, so we know it’s never just one thing, but before you consider drugs like Ozempic, Mounjaro, and Wegovy, you might like to embrace some ways that naturally trigger GLP-1.

How do you trigger it?

A key part of it is in how you chew!

Let us explain...

GLP-1, the active compound in drugs like Ozempic, is naturally produced in the intestines when you eat.

When you chew your food thoroughly, you break it down into smaller pieces, making it easier for your digestive system to absorb vital nutrients.

Chewing also triggers the production and release of GLP-1.

Why’s that important?

GLP-1 plays an important role in weight management because it signals to the brain when we’re full, promoting feelings of satiety and reducing the likelihood of overeating.

It also slows down the emptying of the stomach, so the food you eat is digested more slowly.

Tip: certain foods can do this too!

So, how should you chew?

Aim for 20-30 chews per bite.

Yes, that can feel like a lot because most of us only chew 4-8 times before swallowing!

Research shows that when you effectively chew each bit of food,
it supports nutrient absorption, increases satiety, and reduces bloating and eating until you’re ‘too full’.

And that can support weight loss!

How else can you trigger your body’s natural GLP-1 to curb appetite, remove cravings, and lose weight?

You’ll find four key tips inside our GLP-1 guide.

Comment ‘Chew’ and we’ll send you the link.

Integral Wellness Nutrition & Health Clinic

29/08/2025

25/08/2025

20/08/2025

19/08/2025

30/07/2025

26/07/2025

22/07/2025

17/07/2025

22/02/2025

Address

Opening Hours

Website

Alerts

Contact The Practice

Shortcuts

Share

Category

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 3pm
Thursday	9am - 5pm