City Life Nutrition - Gut and Hormone Clinic

06/11/2025

WHICH MICROBIOME TEST?

There seem to be a massive number of microbiome (stool analysis) tests available online and recently more clients have come to me with results of a stool test they have ordered themselves and are trying to fathom the results. Unfortunately, these tests often don't give us much actionable information, just broad information on the more commonly found bacteria in the gut and advice around improving microbial diversity, increasing dietary fibre and using more fermented foods and prebiotics (increasing these foods can cause a flare up of symptoms if there is a small intestinal bacterial overgrowth present).

Whilst these this type of information can be useful for those with mild issues or an interest in improving their gut health generally, if you have long term gut issues and want to get to the root cause of the issue it is much better to choose a test that will give you more specific information about particular microbes and the types of chemicals they are producing (e.g histamine, endotoxins, methane...)

Invivo recently released their 'MetaXplore' test which looks as the entire microbiome (around 28,000 species) a methodology called 'shotgun' analysis, (instead of a targeted list of 50-100 species which is what many tests look at e.g qPCR or 16S rRNA).

For those on more of a budget, there are smaller panels available via Genova Diagnostics or Doctors Data that still will give actionable information and detect problematic microbes.

If you would like to discuss microbiome testing (or not testing), you can book a free 15 minute consultation here:

https://www.citylifenutrition.co.uk/booking-calendar/book-your-15-minute-free-consultatio

28/10/2025

Your body after 6 hours of Zoom calls 😵‍💫
Long meetings, endless emails, hunched shoulders. Sound familiar?
If you're stuck at a desk all day, this 10-minute yoga sequence from Yoga With Adriene might be the best thing you do for your body all week.
No mat, no spandex, no zen studio required - just gentle movements you can do right at your desk that target exactly what gets tight from prolonged sitting: hip flexors, spine, shoulders, and wrists.
We often think of movement in terms of workouts, but these small, consistent resets throughout the day can be just as powerful for reducing tension and improving focus.
Movement isn't just about formal exercise - it's medicine for our modern sedentary lifestyle. These micro-breaks help counteract the postural adaptations that come from prolonged sitting and can significantly impact your energy levels and cognitive performance.
Your reminder: move more, sit less - and take a few deep breaths while you're at it.
Check the link below for the full 10-minute office yoga video!

No yoga mat or stretchy pants required for this 14-minute Office Break Yoga! Carve out time for yourself to stretch it out, create space, connect with your b...

25/06/2025

CHIA PUDDING

For a quick breakfast or snack that is anti inflammatory, slow releasing and packed with soluble fibre. Chia Pudding is a winner!

4 Tablespoons of chia seeds
1 cup of milk (dairy or almond, h**p or pea milk)
1 teaspoon of cinnamon powder
Mix together and leave for at least one hour - stir out any lumps

Top with berries, kiwi and a dollop of peanut butter

01/06/2025

Cortisol has a big impact on our oestrogen levels, the key to balancing our hormones naturally is to find ways during the day to reduce our stress levels. If you are interested in stress hormone testing, book a free 15 minute consultation at www.citylifenutrition.co.uk

26/05/2025

Click here to schedule your free consultation via Zoom: https://www.citylifenutrition.co.uk/booking-calendar/book-your-15-minute-free-consultation

17/05/2025

The Hidden Risks of Ozempic and Other Weight Loss Drugs: What are they doing to the gut?

The new generation of weight loss medications, such as Ozempic, are gaining widespread attention for their impressive results. These drugs appear to reduce cravings, increase satiety, blunt blood sugar spikes after meals, and even improve how the body metabolises and stores fat. For individuals struggling with weight loss or insulin resistance, they can seem like a game-changer.

But while the benefits are compelling, it's important to take a closer look at some of the less-discussed risks—especially when it comes to muscle loss and gut health.

What are the impacts on the microbiome?

One of the ways these medications work is by slowing gastric emptying, meaning food stays in the stomach and intestines longer. While this contributes to the feeling of fullness, it may also disrupt the delicate balance of the gut microbiome.

Prolonged digestion can promote the growth of sulphur-producing bacteria such as Desulfovibrio piger — this is one of the species checked for in the microbiome testing panels that I use. Overgrowth of these bacteria can lead to increased production of a gas called hydrogen sulphide which at high levels can be inflammatory and is linked with digestive conditions such as inflammatory bowel disease (IBD). The excess gas produced by these organisms can also lead to IBS type symptoms, eggy burps and wind.

I think if you are tempted by any of these weight loss medications then it would be important to monitor your microbiome for unhealthy changes and give it the correct support that it needs to prevent shifts towards a more inflammatory state.

Muscle Loss and Body Composition

The other worrying long term impact of these drugs is the effect on muscle loss and long-term body composition

Research shows that people on GLP-1 medications like Ozempic can lose significantly more lean muscle mass compared to those who lose weight naturally. In some studies, up to 30-40% of the total weight lost comes from muscle rather than fat.

When the drug is discontinued, many people experience rapid weight regain. Unfortunately, the regained weight tends to be predominantly fat, not muscle, leading to a net loss in muscle mass and a higher overall body fat percentage. This shift can negatively impact metabolic health, making it harder to maintain a healthy weight and stable blood sugar levels in the future.

Final Thoughts

While medications like Ozempic can offer powerful short-term benefits, they are not without risks. For anyone considering or currently using these drugs, it is essential to support the body with:

Adequate protein intake to preserve muscle

Resistance training to maintain lean mass

Gut-supportive nutrition, regular screening if possible, and always including fibre and polyphenols and probiotics or targeted prebiotics to nurture a healthy microbiome

As with any intervention, the most sustainable results come from a holistic, personalised approach. If you’re thinking about using a weight loss medication or are concerned about its effects on your gut and metabolism, work with a qualified practitioner who can guide you through the safest and most supportive strategies for long-term health.

Kate Osborne, Nutritional Therapist | Specialising in Women's Hormonal and Gut Health
www.citylifenutrition.co.uk

14/05/2025

28/03/2024

HOW DO YOUR GUT BACTERIA EFFECT YOUR MOOD?

Microorganisms in the gut can influence your mood via the 'Gut Brain Axis'.

The different types of organisms produce different chemicals - some produce mood enhancing chemicals like serotonin whilst others may produce more harmful chemicals for example LPS (lipopolysaccharide) which is an inflammatory metabolite, more likely to lead to brain fog and drive inflammatory conditions which are linked with depression.

Improving the make-up of your gut microbiota will not only reduce gut issues but can also help improve brain function and motivation. 😀

16/02/2024

Can You Eat 30 Different Plant Foods Per Week to optimise your gut microbiome? (It's easier than it sounds.)

The American Gut Project is the world's largest citizen science microbiome research project and analysed factors affecting our microbiome such as diet, antibiotics and stress.

One of the outcomes of the study was that improving the diversity of the plant foods that you eat, massively improves the health of the microbiome. Those who ate 30 different plant foods per week had much more diverse microbiomes than those who ate 10 foods or fewer.

Getting 30 different plant foods into your diet is easier than it sounds as you can include all fruits, vegetables, nuts, seeds, rice, beans, lentils.

You can start by making a note of how many different plant foods you have eaten over the last couple of days and then over the week, see if you can make it up to 30.

Tips for increasing diversity: adding different types of seeds on your yoghurt or porridge; a homemade coleslaw using different types of vegetables, mixed sprouted seeds on your lunch, salad bowls or poke bowls, seaweeds.

Example of a microbiome boosting day: