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Bespoke Nutrition & Wellbeing 🌿
Science-led Meal Plans & Protocols
DipHE Health Sciences
Weleda Ambassador
Reclaiming your energy, one month at a time.

07/05/2026

It’s not in your head—it’s in your cells. 🧬✨

If you’re waking up in May feeling less energized and more like you’re "wading through honey," you are not alone. It seems contradictory with all the new sunlight, but the science is fascinating.
The Key: Mitochondria aren't just 'power plants.' Most of us were taught that mitochondria create cellular energy. But new studies show they are actually environmental sensors, listening and reacting to the world around them.

Here is what’s happening right now:

🌡️ Seasonal Calibrating: Your mitochondria are busy processing light and temperature changes to reset your circadian rhythm. That takes significant "biological paperwork."

🧠 The Stress Block: If you are navigating stress right now, these tiny sensors can "turn down the volume" on your energy production to protect the cell.

The Result? That classic, heavy spring slump.

The Good News? We can talk back. Nutrition is cellular communication. By giving these sensors the precise micronutrients they need for this "recalibration," we can flick the energy switch back to ON.

This is exactly why my Energy Reset Meal Plan is about optimizing cellular conversation, not counting calories.
Did you know your cells were listening to the seasons? Let's chat in the comments! 👇

You can read about the research here:

https://pmc.ncbi.nlm.nih.gov/articles/PMC5901654/?hl=en-GB
https://www.news-medical.net/news/20260309/Spring-fatigue-is-a-cultural-rather-than-biological-phenomenon.aspx?hl=en-GB #:~:text=One%20reason%20for%20this%20could,again%2C%22%20says%20the%20scientist.

04/05/2026

Welcome to May:

✨🌿The Spring Energy Reset is officially LIVE. 🌿✨

For this first post of my new consultancy series, we aren’t looking at a textbook; we are looking at the solution.

If you’ve been feeling sluggish or heavy lately, it isn't 'laziness'—it's likely a signal from your metabolism that it needs different fuel. This month, we are focusing entirely on Evidence-Based Vitality.

My goal isn’t to give you another fad diet; it’s to give you a clinical Roadmap to reclaiming your natural energy.

Here is what we are covering:

Week 1 (Today): Activating the 'Energy Plate' (It’s about what’s on your fork, not just the calories).

Week 2: The Practitioner's Supplement Toolkit.

Week 3: Mindful Eating & Supporting Digestion.

Week 4: Holistic Energy Rituals & Nervous System Regulation.

I have synthesized these protocols to turn complex nutritional science into simple, daily practices (like this very plate!).

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01/05/2026

The 3 PM wall is real. Here is how to climb over it. 🔋

When that afternoon slump hits, most of us reach for a second (or third!) coffee. But if you’re already feeling "wired but tired," more caffeine might actually be pushing your energy further away.
Try this "Energy Reset" instead:

💧 Hydrate + Mineralize: Sip a large glass of water with a squeeze of fresh lemon and a tiny pinch of sea salt. It supports your adrenals and helps your cells actually absorb the hydration.

🥗 Protein over Sugar: Swap the biscuit for a handful of walnuts or a boiled egg. This stabilizes your blood sugar so you don’t crash again at 5 PM.

🌬️ The 2-Minute Breath: Step away from the screen, stand by an open window, and take five deep belly breaths. It signals to your nervous system that it’s safe to relax and refocus.

These are the small, clinical "micro-habits" we’ll be diving into during my Spring Energy Reset starting next week.

Which of these will you try today? Let me know in the comments! 👇

30/04/2026

?Who likes overnight oats?
😋🧁

28/04/2026

The "why" behind the "how." 🔍🌿

My favorite part of this profession is connecting the dots between clinical research and real-life wellbeing.
It’s easy to get lost in the data, but for me, nutrition is only effective when it honors the whole person. Science gives us the roadmap—the "how" of biological function—but holistic wellbeing is the "why." It’s about how those clinical protocols translate into more energy for your mornings, more clarity in your day, and a nervous system that actually feels at home.

I’m currently putting the final touches on a very special project for May—a way to bridge this research with your daily rhythms.
I can't wait to share it with you properly next week!

For you, what does "feeling well" actually look like? Is it more energy, better sleep, or just feeling more like yourself? Let me know below. 👇

23/04/2026

Let’s come back to some cooking! 🥣✨

I’ve been busy in the kitchen whipping up this oat and banana stack. The secret? I cooked it in the pan as a big pancake, then cut it into quarters to stack them high with plenty of creamy Onken yoghurt. Let’s just say it’s a total game-changer for breakfast. My spoon is already ready—are yours?

This is just the start; I’ve got plenty of new, healthy, and delicious recipes coming your way soon.

👇 Recipe below in the comments!

And if you’re looking to take your health journey to the next level, I also offer personalized nutritional and supplements consultations. Let’s get you feeling your best!

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21/04/2026

🌿Feeling the "Spring Slump"? Here is how we turn it around. 🌿

In my practice, I don't believe in "quick fixes." Real energy comes from alignment—nutrition, targeted support, and daily rhythm.
To prepare for our May Energy Reset, I’ve been busy refining the clinical protocols I’ll be sharing with you.
We’re moving beyond generic advice to look at:

Strategic Nutrition: Meal plans that support metabolic function, not just calories.

Targeted Protocols: Using Cytoplan’s evidence-based range to address the specific nutrient gaps that cause afternoon fatigue.

Supportive Rituals: Weleda-inspired self-care to balance your nervous system.

My goal is to give you a clear, science-backed roadmap so you can stop guessing and start feeling like you again.
Are you ready to reset your energy this May? Let me know in the comments, and I’ll send you more details on how to join the deep dive! 👇

20/04/2026

Why do we feel so "stuck" in spring? 🔋

You’d think the brighter mornings would leave us feeling refreshed, but many of my clients feel the opposite: heavy, tired, and sluggish.
It’s not just a lack of motivation—it’s physiological. After a long winter, our internal systems, particularly our mitochondria and cortisol rhythms, are often working overtime to adjust to the change in season.

Think of it as a metabolic "reboot" that needs a little bit of support.
That’s exactly what we’re tackling in our May Deep Dive:

🌿The Spring Energy Reset.🌿

We’ll be breaking down the science and sharing simple, clinical protocols to help you reclaim your vitality.
On a scale of 1–10, how is your energy level today? Let me know in the comments! 👇

15/04/2026

Evidence-based wellness, simplified. ✍️

As I wrap up my final research project, I’m streamlining how I share clinical science here. Starting in May, we are moving to Monthly Deep Dives—one health pillar per month, explored through nutrition, supplements, and holistic care.

Coming up in May: The Spring Energy Reset. 🔋

Here is what you can expect from our 4-week deep dive:

🔬 The Science: Breaking down the "why" behind fatigue (mitochondria & cortisol).

🍽 The Plate: Energy-focused recipes from my bespoke meal plans.

💊 The Toolkit: Targeted Cytoplan protocols for metabolic support.

🛁 The Ritual: Self-care with Weleda to support the internal-external connection.

This structured approach is designed to give you a complete toolkit for change, not just another health fact.
Which health topic should we tackle after May? Let me know below! 👇

14/04/2026

New Chapter, New Insights 🎓

I’ve been a bit quiet since January while settling back and focusing on the final stretch of my University degree ( seems like never ending story with a research project 😅🫣)

Between deep-diving into my studies, working weekends, and my consultancy, I’ve been taking things slowly—but I’ve been busy building something better for you.

Starting in May, we’re changing things up. No more random tips.

We’ll be focusing on one deep-dive health topic every month to get you real, clinical results. Our first focus?
The Spring Energy Reset. 🔋
It’s time to move past that post-winter sluggishness and reclaim your vitality.

How has your year been so far? Say hi in the comments! 👇

04/02/2026

🐻 Entering "Active Hibernation" Mode! 🌿

Hi everyone!
Things are going to get a little quieter here for the next couple of weeks, but don’t be fooled—it’s not a deep sleep, it’s Active Hibernation! ❄️✨

Just like a seed in winter, I’m working "underground" to sprout some fresh new content and a brand-new look for my columns. Think of it as a metabolic reset for this page!

The Essentials:
🤫 Posts will be sparse while I finish the redesign.
📬 I’m still here! My DMs are open for nutritional consultations, supplement advice, or your Weleda orders.

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Tuesday	10am - 3pm
Wednesday	10am - 3pm
Thursday	10am - 3pm

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Website

https://www.weleda-advisor.co.uk/shop/MonikaKierot, https://mkhealthandwellbeinghub.my.canva.site/

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