Grace Stone Nutrition

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Grace Stone Nutrition

✨ I can help you reclaim confidence, take control of your health and build lifelong health habits ✨

05/03/2026

It will be fun they said…

Think I’ll stick to the day job 🙂

23/02/2026

If you think more control will quiet the food noise… read this twice! 🫶🏼

The diet industry has BUILT us up to fail (again, and again and again…) - go figure its an industry worth up to $240 billion per year… they want us to fail.
BUT - i’ve learnt that you can’t fix food obsession by tightening control.

No no… you start fixing it by removing the conditions that created it.

⭐️⭐️ If food is loud in your head at the moment, do this mini audit first:

1️⃣ Are you actually eating enough early in the day?

Breakfast with:
– at least 25–35g protein
– A carb source
– At least 5g fibre

Example: Greek yoghurt + berries + oats + nut butter, eggs on toast + avocado + cottage cheese, protein porridge with chia + fruit (not coffee alone PLS! that wont give you the energised vibes)

2️⃣ Are you hitting ~80–100g protein per day?
For most active women: 1.6–2.0g per kg bodyweight is a solid range.

That usually looks like:
– Palm-sized protein at 3 meals
– 1 protein-based snack

Protein blunts the 4pm feral cupboard raid. It’s not just for the aesthetic, it’s physiological too!

3️⃣ Are you getting 25–30g fibre daily?

Not just a token salad! What that looks like:
– 2 pieces of fruit
– 2+ veg servings (keep skin on if you can - thats where the fibre is!)
– Wholegrains & beans
– Seeds / nuts
– Chia & psyllium husk are also GOLD (encorportate slowly with lots of water)

Low fibre = unstable appetite + bloating + constant snacky energy.

4️⃣ Are you “saving” food for later? Calorie banking often turns into:
restrict → over-hungry → overeat → guilt → repeat.

Eat consistently and make brekky your fave meal! Your body isn’t a savings account ###

5️⃣ Are you training for strength? At least:
– 2–3 resistance sessions per week
– Progressive overload (not just vibes + 2kg dumbbells forever)

Muscle improves insulin sensitivity, appetite regulation and body confidence! This doesnt have to be in the gym with the brooooss - can be from home!

6️⃣ Are you sleeping

16/02/2026

SOOO we went to Five Guys for our V Day dinner. Romantic right? lol

ANYWAY the reason im banging on abouit it was that

it wasn’t a cheat meal,

it wasnt the mentality of a “blow out it because it’s a special occasion,”

and it most definitely wasn’t a lettuce-bun situation (I see you five guys, and i see carbs and i know which choice i’d rather pay good money for…)

We ordered a proper burger and delicious chips (and a milkshake obvs) and that was that.

BUT the biggest difference compared to a few years ago wasn’t what I ordered - it was what happened afterwards (duh duh duhhhhh)

….I DIDNT mentally write the week off OR wake up the next morning thinking I needed to be “good.” OR add in extra cardio to compensate and finally I DIDN’T spiral because I’d “f*cked it.”

*and the crowd goes willdddd*

But that used to be my patter, because I was stuck in that constant swing between restriction and over eating foods i’d previously deemed ‘bad’.

Realisation → the burger was never the issue, the diet culture restriction was

When you’re under-eating, over-restricting or constantly trying to earn your food, meals out feel like tests. And if you fail the test, the whole week feels ruined (not fun for anyone)

BUT when you eat enough consistently, build balanced meals most days, and stop labelling food as “good” or “bad,” your indset slowy shifts (sorry to say you don’t suddenly become enlightened) but you just stop setting yourself up to explode.

And when I say I got “results,” I don’t just mean physical ones.

I mean not thinking about food all evening,

trusting myself to eat out midweek and move on

consistency that copes with alll of real life

And that came from building skills, the boring basics, eating enough, practising fear foods intentionally instead of avoiding them and crucually not compensating the next day.

This is the kind of shift I’ve been helping my clients build recently - if that sounds like something you’d like? the waitlist is open - just DM me WAITLIST (no automation but i’ll just come say hi!) ###x

02/02/2026

just more over sharing 🫡⭐️🧠

(but for reals this is the year of big gal moves and showing skinny tok that it’s not the vibes we requested for 2026!!!)

G ###

25/01/2026

BIG huge emphasis on number 6!! We are aging well from now on 🤝🏽 (rather than shrinking ourselves and doing damage to our health 😢)

Also for number 1 - I use the app and it’s been so good!!
G ###xx

22/01/2026

The funny thing is that allllll of this is the reason I went into nutrition in the first place

I absolutely didnt do it out of selflessness (i think deep down I thought SURELY there must be another way?!)

But I did it because I wanted to fix myself - and not have to be on the constant diet train that left me feeling so consumed (and so so so often like no. 1/10)

I truly believed that being smaller, more controlled and more “disciplined” - it would make me 10/10 gal - and i’d be happier, more confident, and more at ease in my body.

And for a while, it felt like it was working (spoiler… until it didn’t)

I realised that you can get your smallest, you ideal ‘number’ and still feel like it’s not enough.

6/10 was a big mindset shift for me (STILL a wip as it takes a long time to unlearn whats been drilled in for so long)

But I’m six foot —> aka trying to shrink myself into a size or a number that was never realistic didn’t make me healthier - it just made me miserable

What really helps me change things was shifting the focus, away from scales and towards focussing on true health and taking care of a body I actually have to live in (hopefully for a long long time)

I’m so lucky that what started as something personal is now my full-time job - helping other women unlearn the same things

20/01/2026

it’s that you’re skipping it, or it’s not doing enough for you - and if you’re struggling - here’s how to start fixing it (save me for later when you need a reminder)

1: front load food earlier in the day - eating more earlier often leads to less mindless eating later, not more - just try it!

remind yourself that your body needs fuel to:
- think
- move
- regulate appetite
- brain decision making
(not just to lie in bed at night!)

⭐⭐⭐⭐⭐

2: anchor your brekky w. protein - aim for 30-40g protein at breakfast

this helps:
- with fullness
- supports blood sugar stability
- reduce reactive ‘mindless’ hunger later

⭐⭐⭐⭐⭐

3: add carbs!! (we eat carbs now girls

Address

Leamington Spa

Website

http://www.gracestonenutrition.co.uk/

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