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

https://integralwellness.co.uk/

Integral Wellness Nutrition & Health Clinic, Hitchin (2026)

16/01/2026

Word of warning ‼️ they are not to be ignored!

If you’re taking GLP-1s, you’ve probably encountered some side effects - even if they felt mild or “worth it”.

Nausea, fatigue, bloating, reflux, hair loss or muscle loss… none of them are random.

Here’s what they actually mean…

1. Digestion Slowdown

GLP-1s slow digestion.

That means slower stomach emptying. Food sits longer, leading to nausea, fullness, and bloating.

This digestive slowdown can reveal underlying issues you didn’t know you had, like…

* Low stomach acid
* Gallbladder sluggishness
* Poor bile flow
* Microbiome imbalances

2. Reduced Hunger

GLP-1s sharply reduce appetite, so you eat less without meaning to.

This supports weight loss, but it can also lead to…

* Nutrient deficiencies
* Reduced protein intake
* Low fibre intake

The consequence?

Lower energy, slower digestion, altered metabolic function, and even muscle loss.

3. Underlying Metabolic Issues

Some side effects happen because deeper metabolic problems aren’t addressed.

If you’re not supporting your body through diet and lifestyle changes, side effects may become worse.

Common metabolic contributors include…

* High inflammation
* Low insulin sensitivity
* Sluggish liver
* Impacted gallbladder
* Dysregulated hormones (like leptin and adiponectin)

So, obvious question time, what can you do to minimise GLP-1 side effects?

Our free GLP-1 guide covers everything you need to know about taking GLP-1s, from decoding and reducing side effects to preventing rebound weight gain and understanding why they work better for some than for others.

Comment ‘GLP-1’ and we’ll send it to you.

14/01/2026

Oh let me count the ways ➡️

If you’ve read any of our 5* Google reviews or client success stories then you’ve seen the incredible ways our work turns clients lives around!

So how do we do it?

What do we offer?

And how do you know what you need to get the answers you’re after?

Here are all the ways we can help and details on which option suits your needs best.

Still unsure? I get that (these posts only hold so much info) which is why we offer a free call too.

You’re unique so we understand if you’re not sure of how to move forward.

Book a call with one of us and we’ll listen to what’s bothering you, what your goals are and we can discuss the right approach based on our 5 years of experience working with clients successfully!

Comment CALL for the link or drop us a message.

12/01/2026

Have you seen the headlines? 🗞️ 🚨

Life after weight-loss medication…

GLP-1 and similar drugs can support meaningful weight loss... but what happens when the prescription changes or stops?

(In case you’re wondering, GLP-1 = Glucagon-like peptide-1 = Ozempic, Wegovy, Mounjaro etc.)

A recent meta-analysis shows that a large proportion of weight regain is expected within a year of stopping medication.

Understanding rebound weight gain can help protect your long-term health, and not just chase the next lower number on the scales.

The same study showed that...

“although weight-loss resulted in improvements in HbA1c, fasting glucose, total cholesterol, triglycerides, and blood pressure, all markers returned to baseline within 1.4 years of stopping treatment.”

Note: Treatment being weight-loss medication or behaviour weight management programmes.

So what happens when you stop taking weight-loss drugs?

Appetite returns, and your body fiercely defends its higher ‘set point’ weight.

If you haven’t got nutrition, lifestyle and nervous system strategies in place, it is easy to slip into old habits…

…the number on the scales rise, and health markers decline.

We know that weight regain after stopping weight-loss medication is likely - the science is really clear - BUT...

With the right functional health pillars in place BEFORE you adjust or stop taking medication, it is 100% possible to take back control of your weight and your health long-term.

You don’t have to choose between medication and lifestyle changes.

Integrated care - medication plus nutrition, movement, sleep, stress, and mindset - is emerging as the most effective approach for long-term metabolic health.

Want to know exactly how to support your health alongside weight-loss medication and reduce the chances of weight regain?

Comment ‘GLP-1’ and we’ll send you the link to our free guide.

09/01/2026

You can follow someone on Instagram…

But getting to know them as a person and then getting to support their success? That’s what it’s all about.

Huge congratulations to Sunna on the launch of his first book, The Good, The Bad, And The Healthy 📘✨

Sunna and I met around 18 months ago, when this book was little more than a skeleton idea, so seeing it come to life, holding a copy and seeing my name included, feels really exciting!

I’m also incredibly grateful that he asked me to contribute 500 words to the introduction on blood sugar regulation and metabolic health.

That’s my jam 🙌🏻

Seeing my words - and my name - in print, in a book, is a real pinch-me moment.

Sunna and I connected not just on vision, but on a shared frustration with the food industry and how it’s driving health issues here in the UK.

It’s the very reason I career-changed into nutrition.

How are we prescribing more and more drugs…
yet getting sicker?

Because unless the environment, our food systems, and how we understand eating, living and feeling well changes - nothing changes.

Be the part of the change!

And yes, I still have my Christmas tree up!

24/12/2025

I’m changing how I do Christmas… 💫

I heard something the other day that stopped me in my tracks and it’s changed how I’m spending Christmas.

It wasn’t said in the context of nutrition or health but it relates to life and once I heard it, I couldn’t un-hear it - especially in the work I do.

We keep starting conversations the same way: “I’m so busy.” (do you do this too?)
 Yet so much of that busyness isn’t just about your diaries, it’s about what you’re constantly consuming.

Other people’s lives, opinions, images, noise.

You’re mentally and emotionally switched on all the time.

As a nutritionist, I see how this shows up in health every day.

Not just as tiredness, but as you feeling out of sync with your body…

Struggling with hunger cues, energy, sleep, emotional regulation, and nourishment.

When the nervous system never truly rests, everything starts to fray, diagnoses pop up seeming from no where.

So this Christmas and New Year, I’m taking this as a sign and choosing to do less.

To step away from social media for a few weeks, reduce the input, and be fully present in my own life - even if that feels uncomfortable or not the norm. (How wild!)

If you want to know the thing I heard that prompted all of this, it’s in the image.
 And if it makes you pause too, maybe this season is your invitation to do things differently.

Merry Christmas 🎄
Go make memories 💫
See you in 2026 💚

18/12/2025

Be blood sugar smart this Christmas! 🎄🍽️

There is no doubt that enjoying yourself should be top of the list this festive season.

What’s the saying? ‘Eat, drink and be merry’!

But if joy is solely found in the food you eat, we need to talk! Christmas is about so much more - especially, feeling good so you can make memories.

Take this tips and make it a good one while keeping your energy high, mood swings down and sleep until bedtime.

Merry Christmas ☃️

16/12/2025

Every Christmas you tell yourself this year will be different.

But let’s be honest and fair to ourselves: the holidays are a busy time of year, full of excitement (and food!), and it’s easy to lose that sense of balance.

It happens and that’s okay!

To be fair, you can face plant a whole box of Rose’s if you like, we don’t mind. There’s no judgement here.

But what we do mind is the guilt that tends to follow.

I’m sure you’re done with feeling that way too.

By January 1st, you might also feel tired, sluggish, or less vibrant than you’d hoped.

The idea of returning to work or starting another year feels tiring.

The good news? It’s not about willpower. It’s about understanding what your body needs.

And when you do that, you can make this Christmas different so you feel great come January 1st.

Here’s what often happens at Christmas...

The combination of endless food availability, sugary treats, and stress sets you up for overeating.

When you eat sugary or carb-heavy foods, your blood sugars soar, giving you a temporary burst of energy.

And then?

Your blood sugars crash, leaving you feeling drained, irritable, and craving more food to bring your energy back up again.

But this year, it can be different.

By focusing on small, positive changes, you can enjoy the festive season and start the new year feeling energised and empowered.

Introducing our Happy & Healthy Christmas Guide!

This year, you don’t have to choose between enjoying Christmas and feeling great.

Our guide is designed to help you balance festive indulgence with healthy habits, so you can stay energised, satisfied, and in control.

Want the guide?

Comment ‘Healthy Christmas’ and we’ll send you the link.

Make this your season of joy, energy, and balance because you deserve to feel your best!

09/12/2025

If you’ve been told this, you’ve been misled.

Your metabolism isn’t “broken” — it’s misunderstood

We rarely talk about the part of metabolism that actually matters.

You need your metabolism to switch fuels properly.

If your metabolism had a user manual, this would be page one.

Your metabolism isn’t just about burning calories.

Yes it can help with weight management but…

Metabolic flexibility (how efficiently your body switches between carbs and fat) determines how your body fuels itself and plays a huge role in your blood sugar, cholesterol, and blood pressure.

When your body can’t switch efficiently between carbs and fat, glucose lingers in the blood, fat isn’t burned properly, and insulin resistance can develop.

Some good news?

Metabolic flexibility can be retrained. Exercise, dietary strategies, and improved lifestyle habits all help restore the body’s ability to switch fuels.

Try this…

Move strategically
Aerobic exercise boosts fat oxidation, while resistance training improves glucose uptake. Even breaking up long periods of sitting helps insulin sensitivity.

Eat to support fuel switching
What you eat and when you eat makes a huge different to how your body efficiently use energy and maintains flexibility and blood sugar balance.

Remember rest and stress are part of the equation
Sleep deprivation and chronic stress interfere with both glucose and fat metabolism. So, prioritise quality sleep and stress management where you can to support metabolic flexibility.

Want to know exactly how to support metabolic flexibility and improve your energy, blood sugar and cholesterol?

Comment METABOLISM and we’ll send you the link to our Metabolic Flexibility blog.

01/12/2025

We’ve all been there, right? 🎄🍽️ 😮‍💨

By the time you get to Christmas Eve, you’re already feeling worn out, sick, and cranky.

Then Christmas Day comes and you’re so stuffed after dinner that all you’re able for is an afternoon nap.

The rest of the holidays are spent in a daze of intense cravings, low energy, and unpredictable moods.

What if you could enjoy Christmas without feeling bloated, sick and sluggish? You can…

But first, a quick explainer…

When we dive into copious amounts of festive foods our blood sugars can spike - and what goes up must come back down.

The resulting crashes leave you feeling drained, irritable, and craving even more.

(That’s why it’s so hard to resist those bowls of chocolates!)

Food and alcohol are often seen as ‘getting into the Christmas spirit,’ but overdoing it can leave you bloated, sluggish, and unable to enjoy the festive fun fully.

It doesn’t have to be this way…

We created our Happy & Healthy Christmas Guide so you can feel full of energy and festive cheer, while still enjoying your favourite foods in moderation.

Think of it as your one-stop guide to balance the festivities with feeling your best.

(That means no sugar crashes, mood slumps or unbuttoning of jeans!)

Here’s a peek at what’s inside…

✨A 10-step Christmas Survival Guide so you can prioritise good health while having fun!

✨A 10-point Christmas Prep Cheat Sheet so you can prevent hunger and eat mindfully.

✨2 pages of nutrition top tips and easy swaps to balance your blood sugars with tasty alternatives, from stuffing to desserts.

✨A 2-page Alcohol Alternatives Guide so you can avoid alcohol’s effects on blood sugar while still sipping on something tasty.

✨3 delicious blood sugar-balancing recipes ready to impress your guests.

Comment ‘Healthy Christmas’ and we’ll send you the link to our Happy & Healthy Christmas Guide.

It’s time to do Christmas differently this year so you can say goodbye to festive sluggishness and start the new year feeling great.

22/11/2025

A question we get asked weekly at the clinic ⬇️

To fast or not to fast?

Here’s an honest look at the pros and cons.

Humans have been fasting for thousands of years, for health, for clarity, and for spiritual reasons.

But fasting today is also about modern goals: weight loss, better energy, and sharper focus.

And there are many ways to do it…

(Nope it’s not just skipping meals!)

Some people stick to intermittent fasting, eating in an 8–10 hour window and fasting the rest of the day. Others try the 5:2 diet, alternate-day fasting, or longer periodic fasts.

And here’s what we know to be true…>>

SLIDE 4: Fasting can bring real benefits: weight and fat loss, better blood sugar control, improved heart and gut health, mental clarity, and even cellular repair.

BUT the results are super individual…

For some, it’s invigorating. But for others, fasting can bring fatigue, hunger, or irritability.

Hormones, age, health conditions, and even your cycle can change how fasting feels.

And interesting fact time: Men and women respond differently.

Women may need shorter fasts or adjusted timing depending on their cycle, while men might notice improved growth hormone or focus.

There are other cons to consider too…

Without enough protein or strength training, your body can break down muscle instead of fat when you fast.

And blood sugar dips are a risk for people with diabetes or other metabolic conditions, too!

Thinking about fasting?

Comment FAST and we’ll send you our full guide on fasting, breaking down the pros, cons, and tips for the fasting style that works best for you.

Integral Wellness Nutrition & Health Clinic

16/01/2026

14/01/2026

12/01/2026

09/01/2026

24/12/2025

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16/12/2025

09/12/2025

01/12/2025

22/11/2025

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