Julia Davies Nutrition

04/01/2026

We’re not big on New Year’s resolutions, especially the kind that set you up to fail🤦‍♀️, but what we do believe in are sustainable lifestyle changes that support your health at a deeper, biological and subconscious level and the start of a New Year offers some momentum to prioritise this.

We’ve created a 4 week group programme for those who are ready to change, but want to understand why past efforts didn’t last - whether due to physiology, habits, or subconscious blocks that quietly hold you back.

This is about uncovering those barriers and learning how to shift them, so healthier choices feel more natural and results are truly sustainable.

See link in Bio to events page for further information and to secure your place

24/12/2025

20/12/2025

We often see symptoms flare at Christmas - often because your nervous system is overloaded.

Even when everything “looks perfect", the expectations, awkward family moments, or that nagging feeling of “I’m not enough” can hit harder at this time of year. Loneliness or feeling left out while everyone else seems joyful only adds to it. For some, it’s overindulging, late nights, or a jam-packed social & work calendar that wears them down.

If you’re managing a chronic health condition, these pressures can feel even heavier and that’s completely normal. You’re not alone, and it’s okay to slow down, set boundaries, and take care of your nervous system this season. 💛

Our suggestions to self-regulate are:
1. Step outside for a few quiet minutes and take 5 deep breaths
2. Keep one comforting routine (sunlight first thing, protein breakfast, or gentle movement)
3. It’s okay to say no, so skip events or leave early - my favourite! 🙏
4. Cozy up with warmth: hot bath, blanket, or soup - feel nourished
5. Work out your boundaries and stick to them 💚

Your nervous system responds to felt safety, not social pressure.

04/11/2025

Dark nights aren’t just a winter drawback - they’re your body’s signal to rest.

During winter, shorter days mean your circadian rhythm naturally wants more sleep. Melatonin kicks in earlier, helping you fall asleep and feel rested. Skipping this cue by scrolling on your phone or staying up late can affect mood, energy, and immunity.

Tip: Try nudging your bedtime 30-60 minutes earlier.

29/10/2025

Wang, L., Wu, X., Guo, Z., D**g, Y., & Yu, B. (2025). Prolonged sitting time and all-cause mortality: the mediating and predictive role of kidney function markers. Renal Failure, 47(1). https://doi.org/10.1080/0886022X.2025.2486568

Lan, L., Lang, X., McKee, M. et al. Association of sitting time with cardiovascular events among manual and non-manual workers: a prospective cohort study (PURE-China). BMC Public Health 25, 750 (2025). https://doi.org/10.1186/s12889-025-21948-5

Xiong, J., Yin, L., Li, X. et al. Association between daily sitting time and accelerated aging in women: double mediation effects of systemic immune-inflammation index and creatinine. Aging Clin Exp Res 37, 205 (2025). https://doi.org/10.1007/s40520-025-03116-2

24/10/2025

Feeling stressed and overwhelmed? Try these 5 easy resets:

1. Move often
2. Get daylight
3. Sleep early
4. Breathe
5. Check your boundaries

Your nervous system will thank you 💚

06/10/2025

Even if you don’t have diabetes, hidden blood sugar spikes can fuel inflammation, stress your immune system, and worsen chronic or autoimmune conditions. Monitoring your glucose helps you identify a key driver of inflammation and take control of your health.

Most people check fasting glucose or rely on HbA1c, but each has limits:

Fasting Glucose: A single morning reading gives a snapshot - useful to distinguish diabetic vs healthy ranges - but misses post-meal spikes.

Post-Meal Glucose: Shows a single moment after eating but doesn’t reveal how high it goes or how long it stays elevated, which drives inflammation.

HbA1c: Gives an average over a 3-4 months period (based on how long your red blood cells live for before they are replaced), but can miss dangerous spikes that contribute to chronic disease.

💡 Continuous Glucose Monitoring (CGM) captures the full picture - tracking patterns, peaks, and durations. If you have autoimmunity, chronic illness, or metabolic concerns, CGM can help you assess risk more accurately and guide lifestyle choices.

02/10/2025

Even one night of poor sleep disrupts multiple metabolic pathways:

a) Hormonal Disruption

Cortisol rises: Sleep deprivation triggers a mild stress response, increasing cortisol.

Cortisol reduces insulin sensitivity by impairing glucose uptake in muscles and fat tissue.

b) Insulin Signalling Issues

Insulin receptors on muscle and liver cells become less responsive (“insulin resistance”), so glucose doesn’t enter cells efficiently.

As a result, blood sugar levels stay elevated longer after meals.

c) Increased Appetite Hormones

Ghrelin (hunger hormone) rises; leptin (satiety hormone) drops.

This can promote overeating, especially carb-heavy foods, worsening blood sugar spikes.

d) Circadian Misalignment

Your body’s internal clock is out of sync, which can impair pancreatic beta-cell function and insulin secretion.

These changes are temporary, but repeated sleep loss compounds the effect and can increase long-term diabetes risk.

Even just one night of poor sleep can make your body less efficient at handling sugar the next day. Think of it as temporarily “numbing” your insulin - your cells just don’t respond as well. Pair that with a high-carb breakfast (cereal/toast) and you’re setting the stage for higher blood sugar spikes.

29/09/2025

Rise with the Sun!

Here in the UK sunrise is now around 7am! Perfect time to start sunrise waking. It is hugely important for natural light to be the FIRST light your eyes see (not your phone or artificial lighting) so no matter what time you wake, throw open your window wide or even better step outside.

Did you know that catching those early morning rays does more than just wake you up? Morning light plays a key role in regulating your circadian rhythm, helping:

Melatonin: Signals your body that night is over, gently suppressing this “sleep hormone.”

Cortisol: Boosts your natural morning alertness through the cortisol awakening response.

Insulin & Glucose: Light may indirectly support metabolism by keeping your internal clock aligned

A few minutes of sunrise exposure can help set the tone for your day with healthier hormones!

01/09/2025

Recovery from MCAS is a journey of small steps, not leaps. These five actions help create a calmer environment for your mast cells and nervous system, so healing can take root and be more sustainable.

Which step feels most helpful to you right now?

28/08/2025

Every breath you take carries more than oxygen - it carries a message. When your breathing is shallow and fast, your nervous system can interpret it as stress, keeping inflammation pathways switched on. But when you slow your breath, you tell your body: “It’s safe to stand down.”

For those living with chronic inflammation such as MCAS and autoimmune conditions - this matters. Stress signals can amplify inflammatory responses, while calming the nervous system can help quiet them.

This is a crucial aspect of recovery from ALL chronic inflammatory conditions

26/08/2025

Sound has the power to soothe more than just your ears - it can calm your whole nervous system.
Taking a moment to listen deeply might be one of the simplest, yet most effective ways to support your body’s healing.
I have found in practice this can be easier to access than meditation for those who are feeling very overwhelmed - some frequencies as mentioned are known to be very helpful at healing, however choose music that YOU love - if you respond well to it, this is also healing music FOR YOU!