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.

21/11/2025

We’re about to step into that time of year when, before you’ve even taken your first bite of a mince pie (or finished the whole box - no judgement), your inbox gets ambushed with “January detox”, “21-day reset” and “new body by February” promises.

Don’t do it.

I’d happily bet good money that you’ve tried a few of these before… and that they didn’t deliver anything lasting. And I’ll bet even more that most midlife women right now are running on fumes - stretched thin, overextended, and in no mood for another round of nutritional bootcamp.

I completely understand the desire to lose weight. That’s been my story too. But at this stage of life, the approach has to be different.

First, you build yourself back up. 💪🏻

Through food, supplements, movement, mindset - you gently bring yourself to a place where you remember what “good” even feels like.

Then you go and smash your weight goals (if you still feel that you need it, not always the case), because now your body actually has the resources to support you.

What do you think? Ready to give this kind of approach a go?

17/11/2025

It’s true that as we age, our digestive fire naturally starts to dim a little. It’s not gone, it’s just not quite the bonfire it used to be.

The pressures of life, nutrient deficiencies, underlying infections (such as H. pylori or bacterial overgrowth), and low-grade chronic inflammation all play a role in impacting our digestive function.

And from there, it can trigger a bit of a domino effect on the rest of our health.

The good news? With the right tools and support, that digestive fire can absolutely be rekindled, this game is nowhere near lost. 💪🏻

But nothing changes if nothing changes.

Start with one small shift today, and let that be the beginning of your healing.

06/11/2025

Still bloated, gassy or uncomfortable, even after trying “all the probiotics”?

Here’s my truth of a therapist who works with human guts every single day: your gut issues might NOT be about a lack of good bacteria.
And probiotics can’t fix what isn’t just about bugs.

Here’s what could be driving your symptoms instead:

⚡️ Nervous system stuck in “fight or flight”
🔥 Low stomach acid or sluggish digestion
💨 Bacterial or fungal overgrowth (SIBO/SIFO)
🥑 Poor bile flow or low digestive enzymes
🌾 Food sensitivities & leaky gut
🧬 Chronic inflammation or immune activation
💃 Hormonal shifts (hello, perimenopause)
🦠 Hidden infections or toxins
🔋 Low cellular energy & slow gut repair

So before reaching for another probiotic bottle, think bigger. Your gut is a whole ecosystem, not just a bacteria count.

Heal the terrain, and the microbiome will follow.

05/11/2025

As a nutritionist working with women over 40 who are navigating chronic and inflammatory health challenges, I’ve noticed a pattern. 🤓

No matter how unique your journey is, most of the common roadblocks can be traced back to a familiar gang of troublemakers: inflammation, wobbly blood sugar, an overworked liver, an underperforming gut, and a nervous system that’s running on fumes.

Now, I know all this can sound complicated - like trying to untangle last year’s Christmas lights. But here’s the good news: you don’t have to overhaul your entire life to start feeling better. In fact, one of the most powerful shifts you can make starts with something simple.

Your breakfast.🔥

Yep - getting your breakfast right can help balance blood sugar, calm inflammation, fire up your metabolism, and set the tone for the rest of your day. It’s like giving your body a pep talk before it hits the ground running.

So what does “getting it right” actually mean?

🌱 It means feeding your body the nutrients it needs - in the right amounts - to fuel you properly. No guessing games, no overwhelm.

I’ve taken care of the details and created a straightforward guide that gives you exact portions(for protein, fibre, fat, etc) and easy instructions for building a breakfast that works with your body, not against it.

Think of it as your blueprint for a plate of champions. ☀️

It’s totally free.

Comment REBOOT and you’ll immediately get the link to download it. Hope you enjoy! 💫

03/11/2025

So many women over 40 are living with oestrogen dominance without realising it.

You might feel moody, puffy, bloated, exhausted, or struggle with heavy, painful periods, and still be told your blood tests are normal.

But here’s the truth: a simple blood test won’t tell you where your oestrogen goes or how your body detoxes it. And that’s where the real story lies.

Your hormones aren’t just about levels, they’re about pathways, and pathways are always best seen through urine and saliva. The DUTCH test is one of those tests, it maps how your body processes and clears oestrogen, showing where things get stuck and what needs support.

Once you know your personal detox code, you can fine-tune your nutrition, supplementation, and lifestyle to bring your system back into balance. 🌿
 👉 Learn more about DUTCH testing via the link in my profile. Or comment DUTCH and I’ll send you the link.

22/10/2025

Once we stop seeing the body as a collection of separate organs (and separate problems), and start recognising it as one beautifully interconnected ecosystem, truly amazing results can unfold. ✨

Laura’s story is one of my favourite examples.

She came to me wanting to address severe rosacea. What she didn’t know at the start of our work together was that her skin would begin to heal as we focused on her gut, her thyroid, oral health, stomach acid and bile production, and immune system balance.

I’ve shared a full breakdown of how these systems connect, and why skin issues like rosacea are rarely just “skin deep”.

To your radiant health, always 🧡

20/10/2025

Let’s talk about that “I’ll just get it all from food” mindset.

Sounds wholesome, right?

But here’s the thing - midlife bodies are playing by a different rulebook.

👉 Nutrient absorption isn’t what it used to be.
👉 Stress, meds, gut health, and hormones are stealing your spark.
👉 And food today isn’t quite the nutrient powerhouse it once was.

Does that mean you should pop every supplement under the sun?
Absolutely not. 🙅🏻‍♀️

This story is not about extremes; it’s about strategy.

The goal isn’t “food or supplements”, it’s “food and support that meets your body where it is”.

Because thriving in midlife isn’t about being perfect,
More about being smart, informed, and a little bit rebellious with your health 💪🏻

Follow for more nutrition advice for women 40+ based on science, kindness and common sense.

15/10/2025

This client came to me when she had a number of serious health scares over her head.

For full transparency, it is not a typical result in terms of weight loss. But it is a very typical result of a body’s behaviour. How good things take time to develop.

That’s where lots of people make the mistake of giving up too soon, when, after a month of consistent effort, they cannot see any results and conclude that it doesn’t work.

It DOES work.

But undoing the damage of previous decades takes time. Your body is doing the healing work, but you need to be patient. And consistent, day after day, because the result is so worth it.

If, like Carole, you also do not know where to begin and how to kickstart your transformation journey, let’s talk.

Link to book an introductory chat with me is available in my profile.

To your radiant health 💫

09/10/2025

Seasonal Affective Disorder (SAD) is a type of depression (or symptoms that mirror it to a different extent) that follows a seasonal pattern, typically arising in late autumn, when daylight hours are becoming shorter.

When you suddenly start feeling like the joy has been taken away, your mood is lower, it’s harder to bring yourself back to a mentally happier place, and the morning can be particularly difficult.

This situation can be especially relatable to women in midlife with inflammatory and autoimmune conditions, where the abundance of daylight, vitamin D, B vitamins, gut health and anti-inflammatory lifestyle play a big role in symptom management.

When one of these areas starts tanking, it may also impact the mood.

Layer it with unstable, fluctuating hormones - and it becomes twice as important.

But nothing is ever lost, these are some helpful steps for bringing yourself back to happy.

Remember to save so it’s easy to find when you need it.

To your radiant health! 🍂

07/10/2025

You know your body better than anyone, and deep down, you know when something’s off.

But when your blood test says “normal”, it’s easy to start doubting yourself.

You’re not imagining it and you’re not overreacting. Your symptoms are information, not an inconvenience.

The truth? Blood tests only tell part of the story. Real answers come when we look at how your body uses those hormones, not just how much it makes, and this part is best done through metabolites - urine and saliva.

I often use DUTCH test with the clients who come when they want to understand why their PMS symptoms get worse and worse, where their hormonal headaches come from, why their sleep is disrupted no matter how much magnesium they take, why the HRT is not landing or they struggle to lose weight despite doing lots of right things.

Or why they suddenly developed acne or keep on losing hair on their head despite growing it in other places less desired.

This is where the DUTCH test can change everything, bringing the clarity of your personal hormonal blueprint, validation, and direction you’ve been missing.

If you’re interested in exploring how the DUTCH test could help you or running one for yourself, comment “DUTCH” below or send me a DM, I’ll be happy to share the details.

To your radiant health 🌟

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London

Website

http://olgabonde.com/

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