Inner Harmony With Stiana

04/05/2026

Are you eating enough protein? 🤷‍♀️
This is one of the most common things I see with my clients.
They’re simply not eating enough protein to truly support their body!
And honestly, recently I realised I was falling into the same pattern.
I could feel it:
👉Lower energy, less recovery from training, and just not feeling as supported in my body as I know I could be.
So let’s simplify this 👇

“How much protein should I be eating?”
The truth is - it’s not a one-size-fits-all answer.
Your protein needs depend on:
👉your body weight
👉your age
👉your activity level
👉your hormones & life stage
And this is where it gets important…
As we move through life (especially as women), our protein requirements actually increase:
to support muscle, metabolism, hormones and overall energy.
For me personally, this has shifted a lot over the last year.
Between perimenopause and the type of training I’m doing, my needs are higher than they used to be.
On training days, I aim for around 100g of protein, and I’ll be honest, that can feel like a stretch when you’re not relying on meat or pulses.
It takes a real focus and awareness, but the difference in how you feel is powerful.
If you’ve been feeling low in energy, struggling with recovery, or constantly hungry - then protein might be a missing piece.
I’d love to know - 
Are you consciously prioritising protein in your day?
Let me know in the comments.🙌
I’ll be sharing more soon on:
✨ simple protein food ideas
✨ why protein is a game changer for thyroid health
✨ and how it supports your energy & hormones
Save this for later if this is something you want to come back to 💫
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21/04/2026

Knowing which functional lab tests to invest in can be overwhelming and expensive. The right choice is KEY!
Over the years I’ve literally spent thousands on testing. Some tests were essential, many weren’t.
Clients often arrive with a bank of tests done, but only a few findings are addressed. It’s not a judgment, it’s realism: you can’t fix everything at once.
The truth is that the body doesn’t respond well to being overwhelmed. It’s impossible to address every finding in one go. A staged approach, focusing on the most problematic area first, is smarter and more effective.
When we work holistically, the body realigns and rebalances. Think of the body and nervous system as a whole and progress shows up across the whole system, not just in one test.
If you’re not seeing improvements, it’s often because the key link is missing or you’ve taken on too much at once.
In my free assessment call, we’ll talk through my 6-month programme and how it targets the results you’re after. We’ll identify the most important initial functional tests and explain why they matter.
One big goal I have is helping women avoid the pitfalls I faced—spending £10,000s on testing and treatment. Your body is remarkable; with the right information and a guided path, real progress is possible.
I want you to thrive, feel alive again, and know this is doable for you too.
Functional testing doesn’t have to drain your bank account. In my free assessment call, we identify the essential tests to start with and map a focused, 6-month plan to real, holistic change. You can thrive - without breaking the bank.
I would love to know if you would love guidance with this COMMENT ‘TEST’ below 👇

16/04/2026

You’re exhausted - but can’t explain why?
Maybe you’re experiencing:
👉 Fatigue
👉 Brain fog or difficulty concentrating
👉 Tired but wired - so don’t sleep well
👉 Feeling overwhelmed at the smallest of things
👉 Bloating / gut issues
👉 Constipation or diarrhoea
👉 Mood imbalances
👉 Intolerant to stress in any form
👉 Cold extremities
👉 Hormonal Imbalances
I have been here and I truly understand you 🫂
Dealing with these symptoms creates a completely different experience of life 😢. At times it feels like you no longer recognise yourself and you would give anything to feel like you again. To have energy. To feel light. To have that sparkle back. ✨
I know how uncomfortable it can feel to go out for meals and end up bloated, in pain, or
embarrassed 🙈 😞 not knowing which foods will affect you and which won’t. One day something feels fine, the next it doesn’t 🤔 and there seems to be no rhyme or reason to it.
And then 3pm hits 🫠 and you wonder how you’re going to get through the rest of the day.
Dragging your body through treacle 😑only to get into bed and feel completely wired.🫥
🤗I feel you.
🤗I hear you.
🤗I’ve lived this.
It may not be exactly the same as your experience, but I truly understand what it takes to get your life back on track. I’ve been there and I’ve worked with women just like you for over 9 years, and I know how to avoid the endless cycle of trying things that don’t work & spending time, money and energy with little return. 😊
The truth is, it can be simple, but it’s not one-size-fits-all.
✅ It requires a whole systems approach - looking at the body, the mind, and the deeper layers & knowing how to bring it all together in the right way, at the right time.
🙌
🥳 I want you to thrive.
To wake up feeling like yourself again.
To feel energised, clear, and alive.
But it takes more than just changing your diet or taking supplements. It takes being ready to truly level up. 🥁
If you feel called to work with me then trust that feeling and DM ‘HEAL’ 🥰

12/03/2026

One of the most overlooked contributors to gut dysbiosis is the health of the oral microbiome.
Digestion does not begin in the stomach, it begins in the mouth, which hosts one of the most complex microbial ecosystems in the human body.
The oral cavity contains over 700 microbial species, and every day we swallow billions of these microbes through saliva.
Under healthy conditions, the oral microbiome exists in balance with the immune system and digestive tract. However, when imbalances in the oral microbiome develops, certain bacteria can migrate into the gastrointestinal tract and contribute to microbial imbalance in the gut.
This process is increasingly recognised in research as part of the oral - gut microbiome axis.
In stool testing, we sometimes observe bacteria that are typically associated with the oral microbiome appearing in the intestinal microbiota.
Examples include species from genera such as:
• Streptococcus�• Rothia�• Corynebacterium
These organisms are normal inhabitants of the oral cavity, but when present in elevated levels in the gut they can contribute to microbial imbalance, inflammatory signalling, and disruption of the intestinal ecosystem.
The presence of oral - associated microbes in stool testing can therefore indicate that oral microbial imbalance may be contributing to gut dysbiosis.
Firstly, this is why testing can be so beneficial as very often we have to look at the broad microbial ecosystem of the body when we want to restore gut health.
Supporting oral microbiome balance and oral hygiene can sometimes play an important role in restoring microbial balance within the gut.
In tomorrow’s post, I’ll share a case study on this and then later this week some practical steps that support the oral microbiome naturally.

06/03/2026

So many women are silently living with symptoms like:
👉 Fatigue that never fully lifts�👉 Brain fog�👉 Bloating and digestive discomfort�👉 Low mood or anxiety�👉 Hair thinning�👉 Weight gain that feels impossible to shift
Often these symptoms are connected to the thyroid.
But one of the most overlooked pieces of thyroid health is the gut.
Your gut influences thyroid hormone conversion, immune balance, and the absorption of nutrients your thyroid depends on.
When the gut is out of balance, the thyroid often struggles too.
This is why many women continue to feel unwell even when their blood tests appear “normal.”
I’ve written a new blog explaining the gut–thyroid connection and what needs to change in the body for symptoms to improve.
🤲🏼 Read the blog here: https://innerharmonywithstiana.com/the-thyroid-gut-connection-why-you-cannot-heal-one-without-the-other/
I would also like to announce that to honour International Women’s Day, I’m offering 20% off my 1:1 programmes throughout March for women who feel ready to restore their energy and vitality.
The first step is a Clarity & Connection Call (link in bio) where we explore your symptoms and the best path forward.
Your body is always communicating. The symptoms are not random. -thyroidconnection

27/02/2026

Inflammation is not isolated to one gland.
The thyroid exists within an immune and metabolic network — and the gut is central to that network.
Research in endocrine physiology demonstrates that:
👉 The liver conjugates thyroid hormones (via glucuronidation and sulfation) before excretion into bile�👉 Gut microbial enzymes (β-glucuronidase, sulfatase) can hydrolyse these conjugates, allowing reabsorption through enterohepatic circulation�👉 Inflammatory cytokines alter deiodinase activity, reducing peripheral T4 → T3 conversion�👉 Impaired gut integrity affects absorption of iodine, iron, copper, selenium and zinc - all essential for thyroid hormone synthesis and activation
This is why chronic gut inflammation, dysbiosis, SIBO, and impaired motility can influence thyroid signalling - even when serum labs appear “within range.”
The thyroid does not function independently.�It responds to immune signals, nutrient status, and microbial balance..
Working on the gut is so important and what I have seen time and time again is that people don’t know where to start. If this is you - then book your free clarity (link in my bio) and connection call so I share my perspective on what steps are needed for you to get your inflammation down and your gut and thyroid back working well.

25/02/2026

Your thyroid may not be the problem. Inflammation might be.
If you’re:
🫩Exhausted
😰 Cold
🤯 Foggy
😫 Struggling with weight
🩸 “Normal” labs but still symptomatic.
Chronic inflammation can:
👉 Impair T4 → T3 conversion
👉 Increase reverse T3
👉 Alter thyroid receptor sensitivity
👉 Keep the nervous system in survival mode
Your body isn’t broken.
‼️It’s inflamed‼️
And when inflammation stays high, thyroid hormones cannot function optimally — even with medication.
If you want the checklist I use to identify hidden inflammatory drivers, comment 💬 THYROID 💬 and I’ll send it to you.

17/02/2026

Happy New Year of the Fire Horse. 🔥🐎
What a portal.
This past year has been a shedding:
layer by layer.
🐍Fear.
🐍Judgment.
🐍Ego.
But shedding isn’t loss.
It’s refinement.
It’s burning away what no longer aligns.
It’s moving closer to light.
And now we enter the Fire Horse 🐎🔥
life force.
🔥🐎Courage.
🔥🐎Creation.
A year that ignites.
The truth is - every day is a portal.
Every day we are given the chance to be reborn.
To grow.
To reflect.
To turn inward instead of putting our attention outward.
To move from the noise of the mind
into the wisdom of the heart.
Since I was a little girl, I’ve believed love matters more than money.
And today, I’m deeply grateful for the people who remind me that love is presence, truth, and coherence.
Love is the most powerful frequency we can generate.
So as this Fire Horse year begins ❣️
pause.
Hand on heart.
Breathe.
Feel gratitude.
When heart and intention align, we create coherence.
And coherent hearts radiate.
May this year be brave.
May it be luminous.
May it be led by the heart.
Shedding.
Igniting.
Becoming. 🔥🐎

14/02/2026

Here is the second part of my blog post about coherence and especially in relation to the recent study that was published on how small healing groups were overriding random machines just by meditating. The second part is especially interesting as I dive into heart coherence and how each and everyone of us can make small differences daily.

Part Two of a Two-Part Series In Part One of this series, I shared the remarkable findings from a 2025 study showing that during coherence healings at Dr. Joe Dispenza's retreats, sessions where thousands of ordinary people direct collective healing intention, random number generators around the wor...

11/02/2026

🕊️ Today, monks are gathering in Washington D.C. for a global meditation for peace — and the timing couldn't be more perfect for me to share this.

I've written a blog post about groundbreaking new research showing what happens when a group of people comes together in heart-centred coherence with a shared intention. The science is extraordinary and it tells us that what's happening in Washington today may be far more than symbolic.

Part One is live now. Part Two, on the science of the heart and how we can each access this power daily, is coming in the next day or two.

I hope that you will all join in later today to meditate with the Venerable Bhikkhu Pannakara to do a loving-kindness global meditation. It will be happening on Facebook and you can see the post below for details on how to access the live.