Olga Bonde Nutrition

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Olga Bonde Nutrition

Registered Nutritional Therapist (DipCNM, mANN, mGNC), specialising in female hormonal health.

I’m helping busy women regain glow and health, balance hormones, mood and increase energy levels through gut-centric approach to diet.

14/01/2026

When no one can explain what is really happening beneath your symptoms, it’s important that you learn to listen to your body instead of fearing it.

You stop chasing quick fixes and start asking better questions.

You need to look beyond labels and into patterns - food, stress, sleep, emotions, gut health, inflammation, nervous system, circumstances of your life, what you believe in and stand for.

Healing doesn’t happen overnight. It is never linear or glamorous. 
But step by step, clarity replaces confusion.
Trust replaces fear.

Today, my autoimmune conditions are in full remission, not because I ignored them or went along with my doctor’s ever growing list of medication recommendations, but because I learned to understand these conditions.

That journey reshaped my work and has allowed me to help hundreds of women finally receive accurate diagnoses and rebuild their health from the inside out.

If you’re reading this while standing in uncertainty but willing to do the work it takes - please hear this:
🕊️ Your body is not broken. 🕊️ It is not betraying you. 🕊️ It is communicating.

And when you learn how to listen, everything can change.

If this resonates, you don’t have to do it alone. The Deep Health Reset is my 6-month 1:1 programme designed to address the root causes behind everything you’ve read above - with personalised support every step of the way.

Drop me a DM or book yourself in for an introductory chat via link in my profile, and we’ll take it from there.

12/01/2026

Playing the long game is my official word for 2026. And it’s one I believe should be yours, too.

The health challenges you’re facing right now didn’t appear overnight. They developed slowly, over years, sometimes decades, through subtle imbalances and quiet symptoms that were easy to overlook at the time.

What takes time to develop also takes time to unwind. Healing is not a quick fix - it’s a process. And that doesn’t mean it isn’t working.

I see this pattern again and again with my clients.

The most meaningful breakthroughs often come right after the hardest moments - the moments when someone is tired, discouraged, and close to giving up. Yet they choose to continue just a little longer.

So keep going.

Because you deserve to experience what happens when your consistency, patience, and courage finally meet the results you’ve been working toward.

08/01/2026

The reason so many women are told their labs are “fine” (while still feeling less than amazing) is because results are compared to broad reference ranges, not what’s truly optimal for them.

Or, the right markers simply aren’t tested at all.

This means key findings often go unnoticed.

👩🏻‍⚕️ You can be clinically “fine”, yet functionally depleted.

So when, for example, HRT is layered on top of a body crying out for support in other, non-hormonal ways, you can start hormones and still feel awful.

Not because HRT is “wrong”, but because hormones are just one piece of the puzzle.

You might also be navigating:
• nutrient deficiencies
• thyroid imbalances
• chronic inflammation
• an overloaded liver or gut
• long-term stress and burnout

If those foundations aren’t supported, no therapy, hormonal or otherwise, can do its best work.

This is why I always come back to one powerful question:
✨ “What else could be driving this?”

That’s where real answers live.
And that’s where healing actually begins.

I’ve created a basic markers checklist to help you (with your healthcare provider or independently) explore the right next steps - based on your symptoms and history.

And if your GP doesn’t offer these tests, there are plenty of reputable private labs across the UK that do.

I go much deeper into conversations like this every week in my newsletter - practical, grounded midlife health guidance you can actually use.

💌 Reply NEWSLETTER and I’ll get you signed up.

You deserve more than “fine”.

07/01/2026

🚫 There is no such thing as a “hormone-balancing” supplement or 3-day juice detox.

And here’s why 👇

When someone says “this balances your hormones”, I always ask:
Which hormones, exactly?

Because hormones aren’t one thing. They’re an entire orchestra.

👉 Oestrogen? Which one - estradiol, estrone, estriol?
👉 Progesterone? Luteal phase levels or baseline support?
👉 Cortisol? Morning, afternoon, or night-time?
👉 Insulin? Fasting, post-meal, or chronically elevated?
👉 Thyroid hormones? T4, T3, reverse T3… or thyroid receptor sensitivity?

You can’t “balance” all of that with one capsule.

💊 For example:
• A supplement that lowers oestrogen could make symptoms worse if oestrogen is already low
• Herbs that stimulate cortisol might help burnout - or worsen anxiety and insomnia
• “Hormone support” blends can disrupt ovulation if taken at the wrong time of the cycle
• Supporting thyroid output without addressing inflammation or nutrient depletion can backfire

✨ Hormones don’t need balancing.
They need context.

They respond to:
✔️ Blood sugar stability
✔️ Liver detox capacity
✔️ Gut health & oestrogen clearance
✔️ Nervous system safety
✔️ Micronutrients
✔️ Inflammation levels

Your hormones are messengers - not the problem.

So next time you see a “hormone balancing” promise, ask:
Balancing what… and for who?

Real hormone support is personalised.
And it never comes in a one-size-fits-all bottle.

✨ Spoonful of Health is my FREE weekly newsletter where I break down female health into bite-sized, easy-to-understand insights - one topic at a time.

💌 Comment NEWSLETTER below and I’ll DM you the link.

06/01/2026

Mysterious illnesses are some of the hardest to diagnose.

Not because they’re rare, but because the symptoms are often vague and overlap with everything else.

Fatigue.
Pain.
Brain fog.

So many women are told it’s just stress… or the pressure of life. And their story quietly gets dismissed.

A really common example? Hashimoto’s 🦋
Many GPs don’t test for it unless thyroid hormones are clearly off, because conventional medicine doesn’t offer much beyond hormone replacement.

The truth is - “mystery” illnesses are never just one thing.

They’re usually a combination of:
• gut issues
• hidden infections
• chronic inflammation
• toxin load
• nutrient deficiencies
• emotional & environmental stress

When you address these true causes, not by suppressing them, but by understanding why they’re there in the first place, symptoms often improve, sometimes dramatically.

✨ Your body isn’t broken, but it’s asking to be listened to.

Ready to take the next step? The link in my profile shows how you can work with me privately or access my self-paced courses.

22/12/2025

As an honorary member (of the past😁) of many London rooftop bars and terraces, I deeply appreciate the beauty of the moment, and just how much joy a great drink can bring.

These days, as my body changes and shifts, I’m equally appreciative of waking up early full of beans.
Of not feeling like I’ve been hit by a truck.
Of having full control of my changing body and actually being able to do all the things I love.

At some point, I realised alcohol had to go if I wanted all of that.

The love for rooftop bars, however, stayed firmly put. 😜

So this year I’ve been doing my homework, finding new favourite alcohol-free options that still feel grown-up, celebratory, and genuinely delicious. And sharing some of them with you here.

I’m truly delighted by how much drinking culture in the UK is changing.

These days, nearly every decent bar or restaurant offers thoughtful alcohol-free options (and not just sugar bombs in disguise 🙌).

This post is NOT an ad, just sincere recommendations - things I love and happily buy for myself and the people I love.

Happy holidays, drinking or not - you do you, always. As long as your choices allow you to stay best friends with your body and mind - these are the right choices 🧡🥂

📸 Image credit: Images used are not mine and belong to their respective owners.

18/12/2025

When it comes to alcohol, there really isn’t one option that is inherently “better” than another. The conversation is less about what you drink and more about how much and how often.

Unfortunately, we tend to tolerate alcohol less as we age because it is primarily metabolised in the liver (via the alcohol dehydrogenase enzyme). And as we get older, liver blood flow and enzymatic efficiency decline, meaning alcohol and its toxic by-product, acetaldehyde, remain in circulation for longer - inevitably affecting a whole range of other functions we work so hard to support.

Alcohol also increases gut permeability and endotoxin load. With age, particularly in those with existing gut or inflammatory issues, this can translate into stronger inflammatory and immune responses.

Am I saying you shouldn’t drink at all? Not at all.

This is a very individual decision and should be guided by how you feel and what your health goals are. As the song goes, a little party never killed nobody 😁 — but many people notice significant positive changes when that party doesn’t happen every week.

Cheers! 🍸

16/12/2025

2025 turned out to be one long learning curve (although honestly… when is it not? 😁).

Some lessons landed gracefully, others arrived like a flying brick - but lessons nonetheless. These are the ones I’m carrying forward with me, so I can keep living a life that feels true, grounded, and aligned.

What are you taking with you into 2026? 🎄

11/12/2025

Call it boring - we call it badass. 🔥

As we step into the season to be jolly, let’s normalise sticking to what feels good and right for us, not the crowd at a Christmas party. Saying no to late nights and yes to early walks, workouts, gut health, and sanity isn’t a downgrade - it’s a glow-up. ✨

We’re rewriting the rules here and taking them with us into 2026: less people-pleasing, more boundary-setting.

Cheers to the women who choose peace, sleep, nourishment, and lifting dumbbells over proving anything to anyone. You got this 💪🏻🔥

04/12/2025

When it comes to fixing low iron, there are three key areas you need to explore:

✨ Are you getting enough?
✨ Are you absorbing it well?
✨ Are you losing it somewhere?

1️⃣ INTAKE
For so many women, daily iron intake is far lower than what their bodies actually need. And if you follow a mostly plant-based diet, your intake may be even lower, simply because non-heme (plant) iron is harder to absorb.

2️⃣ ABSORPTION
Stomach acid, the health of your gut lining, bile flow, and even things like phytates and tannins in your diet all have a direct or indirect impact on iron absorption.
For example, low stomach acid (common with hypothyroidism, stress or PPIs) reduces absorption.
And if there’s inflammation present, 🔥 your liver releases hepcidin - a hormone that blocks iron transport in the gut. So even if you’re taking supplements, very little actually gets through.

3️⃣ LOSS
Heavy periods, inflammatory gut conditions, infections, and dysbiosis can all cause you to lose iron.
Certain gram-positive and gram-negative bacteria are excellent at sequestering iron for themselves - so supplementing on top of an overgrowth can feel like throwing gasoline on a fire. In these cases, the dysbiosis needs attention first.

✨ Long story short: low iron has many moving parts.
When you understand which ones apply to your body, it becomes so much easier, and far more effective, to finally fix it.

03/12/2025

🩸 Anaemia is one of the most overlooked causes of exhaustion in women 40+… and it’s rarely as simple as “you just need more iron”.

Most women don’t realise there are multiple types of anaemia, and each one needs a completely different approach.

🧪 Iron deficiency, B12/folate issues, inflammation, gut problems, hormones… they all play a role.

And here’s the truth:
If you don’t know the root cause, you can chase supplements for YEARS and never feel better.

If you’ve been told your blood tests are fine but you still feel exhausted, breathless, foggy, anxious or losing more hair than usual… your body is waving a red flag. 🚩

The more you understand what’s really behind your symptoms, the easier it becomes to take the next step.

Save this post, come back to it anytime,
and when you’re ready for deeper answers,
expert guidance is always available.

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http://olgabonde.com/

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