Hormone Wellness Clinic

18/04/2026

As you may know, I am a big advocate of strength training for longevity. I tell all my patients that strength training has to be the non-negotiable exercise in your week - and ideally 2-3 times a week.

We all have busy lives and it is not always possible to get to the gym but we can all find 15-20 mins to work out at home.

In an ideal world I recommend getting a trainer to help start you lifting if you have never done strength training before. You don’t need to join a super expensive gym, I joined my local one as I could afford to have a PT there and it is 2 mins from my house.

As so many patients were asking, Josh and I have put together a 20 min workout to do at home. Just to show how doable it is.

Any work out should be personal to you of course - not all the exercises here will suit everybody.

13/04/2026

UTIS are common in elderly women with incidences exceeding 10% over 65 and 30% over 85. It is common reason for hospital admission and sepsis in older women and is completely preventable.

Which raises the question; should vaginal oestrogen be used, not just during menopause but across different stages of life?

Thank you Cassie Steer and HELLO! for bringing the case for vaginal oestrogen into the spotlight. As ever, I am very happy to have contributed to the conversation.

From UTI’s to postpartum recovery, this hormone therapy is doing more than you think

06/04/2026

26/03/2026

Endometriosis affects millions of women, yet it’s often diagnosed so late - sometimes years after symptoms begin.

Painful periods, pelvic pain, heavy bleeding, or digestive discomfort are not ‘just part of your cycle’.

Recognising these early can make a huge difference to the prognosis. One of the most effective ways to manage endometriosis is hormone treatment and I have treated many patients successfully.

Tailored hormone therapies with body identical progesterone can reduce inflammation, regulate cycles, and relieve pain, helping women regain control over their daily lives.

When combined with lifestyle strategies – like anti-inflammatory nutrition, stress management, and gentle exercise – early intervention empowers women to manage the condition and feel better, faster.

If you experience symptoms, trust your instincts and seek guidance.

Swipe to see some of the most common symptoms ➡️

20/03/2026

Protein powders should never be a substitute for a healthy, protein-rich diet but they can support your protein intake goals.

And that’s really important.

13/03/2026

Good sleep is essential at every stage of life – but for many women, menopause brings new challenges.

Hormonal changes, particularly declining oestrogen and progesterone, can disrupt sleep, making it harder to fall asleep, stay asleep, or wake feeling refreshed. Hot flushes, night sweats, anxiety, and mood shifts can all interfere with rest.

Here’s what can help:

✔️Maintain a consistent sleep schedule: Go to bed and wake up at the same time each day.
✔️Create a cool, calm sleep environment: Lower room temperature and limit bright screens before bed.
✔️Hormone support: For women going through menopause, targeted hormone therapy can improve sleep quality by reducing night sweats and restoring balance. Progesterone is the key hormone for sleep.
✔️Mind your evening habits: Avoid caffeine, heavy meals, and alcohol close to bedtime.
✔️Relaxation practices: Gentle yoga, meditation, or breathing exercises can signal your body it’s time to rest.
✔️Regular exercise: Even moderate daily activity, like walking or strength training, can improve sleep quality and help regulate hormones.
✔️Magnesium: This mineral can help relax muscles and nerves, promoting deeper, more restorative sleep.

Remember, sleep isn’t a luxury – it’s a foundation for physical health and mental wellbeing.

26/02/2026

Testosterone is a really important hormone for women - for so many reasons. Libido is only one of them.👆

22/02/2026

Brain fog. That slowed thinking, forgotten words, and constant mental fatigue so many people describe so frequently during menopause has a real neurological basis.

From a neuroscience perspective, brain fog often reflects:

🧠Inflammation affecting brain signalling.
🧠Neurotransmitters struggling to communicate efficiently.
🧠Hormonal changes altering how the brain processes information.

During perimenopause and menopause, fluctuating oestrogen levels can play a key role. Oestrogen supports memory, attention and verbal fluency, so when levels change, mental clarity can suffer. 

Many women notice this as forgetfulness, difficulty concentrating or feeling cognitively overwhelmed. Supporting hormonal balance - alongside sleep, stress regulation and overall wellbeing - can help some women regain clarity over time.

If you’re experiencing brain fog, it isn’t a personal failing or a lack of effort. It’s often the brain responding to physiological change and listening to the signal is the first step to beating it.

19/02/2026

For any skiers out there! ⛷️ Did you know that skiing on an empty stomach forces your body to rely on stress hormones to keep you going?
When you skip breakfast, cortisol rises to maintain blood sugar. That can lead to shakiness, energy crashes, poor focus, and intense cravings later.
Fueling with protein, healthy fats, and fiber before you head out helps:

✔️Stabilises blood sugar
✔️Reduces excessive cortisol spikes
✔️Supports adrenal function
✔️Improves stamina and endurance
✔️Maintains steady mood and focus

Today’s pre-ski plate 🎿⛷️

🥚Boiled egg for complete protein to support muscle and metabolism

🥣Vilgain protein granola for fiber and slow-burning carbohydrates

🫐Blueberries for antioxidant support and reduced oxidative stress

☕️Coffee for a performance boost, best tolerated when paired with food

Fuel first. Ski second. Your hormones will thank you

17/02/2026

Energy, metabolism, mood, libido, mental clarity and vitality are all impacted by low testosterone. Thank you HELLO! Magazine and Cassie Steer for involving me in this important message.

Energy, metabolism, mood, libido, mental clarity and vitality are all impacted by low testosterone – so why aren't women talking about it more?

03/02/2026

Stress isn’t just in your mind, it affects hormones too. Cortisol, the body’s main stress hormone, helps us respond to challenges. Short-term, it’s protective. But chronic stress can throw cortisol and other hormones -  like thyroid, insulin, oestrogen, progesterone, and testosterone - out of balance.

The result? Fatigue, poor sleep, mood swings, weight changes, and even irregular cycles.

I always tell my patients that stress management isn’t optional  -  it’s essential hormonal healthcare. And simple steps really  can make a real difference:

✔️Move your body regularly (walks, yoga, stretching)

✔️Prioritise sleep and a calming bedtime routine

✔️Practice mindfulness or meditation for 5–10 minutes a day

✔️Schedule downtime for hobbies or relaxation

✔️Set boundaries and manage workload

✔️Stay connected with supportive people

At my clinic, patients who combine these habits with personalised hormone assessments often see improvements in sleep, mood, weight, and cycles.

28/01/2026

January has been Cervical Cancer Awareness Month, so I wanted to share this video to highlight why screening, prevention, and awareness are so important.

I also know that for some women - particularly during menopause - the screening process can be painful - and I have some advice on that.

The most important message is go to be screened! Cervical cancer is largely preventable with screening and early intervention.