Deborah Gingell Personalised Nutrition

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Deborah Gingell Personalised Nutrition

I always look to the most up-to-date, scientific research before offering dietary/lifestyle advice. This is at the heart of what I do.

There is only one amazing ‘you’, and each person’s body is wonderfully unique. I'm Debbie
I'm a Naturopathic Nutritional Therapist, I trained for 3 years at the award-winning College of Naturopathic Medicine as a Naturopathic Nutritionist, and I’m passionate about nutrition and the many benefits a balanced wholefood diet can bring to both mind and body. I am so excited you are here and so looking forward to taking this journey with you.

08/03/2026

🩷 I woke up this morning to my Instagram feed full of International Women’s Day posts and, if I’m honest, my first thought was that I’d missed the moment.

🩷 But then I thought about the amazing women I have in my life, and today just couldn’t go by without reflecting and celebrating.

🩷 Today also feels like a good day to celebrate the strength and resilience I see in the women I work with every day.
So many of them arrive struggling with poor sleep, brain fog, weight gain, mood wobbles, energy crashes.

🩷 But as with anything that comes our way, with the right support and understanding, women can feel strong, energised and like themselves again.

🩷So just simply thank you

Debbie x

07/03/2026

Ladies, let’s talk bloating & gut issues in perimenopause and what most women are missing!

It’s not your fault, and yes, it’s totally fixable. A few simple tweaks can make a huge difference to your tummy, your energy, and your confidence.

Curious? I’ve just dropped a new blog that explains it all

link in bio!

Happy Saturday! 🌼

03/03/2026

👖Can we talk about the kind of bloating that makes you undo your jeans by 3pm?

🥱 And the tiredness that feels heavier than it should?

🌱 Yesterday I shared a client win. She came to me after Christmas feeling bloated, flat and fed up with perimenopause symptoms and ongoing gut issues.

Just six weeks later and already her energy was better, her stomach pains and bloating easing, and confidence returning.

Here’s what most women miss.

It’s easy to blame “just hormones”. So you push through. Or you start cutting foods ( I see this the most!) Or you decide your body is the problem and seek a label for what you have.

But in midlife your body is more stress-sensitive.

Long gaps without food reduce overall calories but worsen symptoms.
Coffee instead of breakfast catches up with you.
Rushed meals affect digestion.

Hormones and gut health don’t work in isolation. They respond to how consistently you’re fuelling and supporting your body.

When I work with someone, I’m not looking for perfection. I’m looking for patterns.

If this sounds familiar, try this this week:

Tip one: Eat within an hour of waking, with protein.
Tip two: Don’t skip lunch, even if it’s simple.
Tip three: Sit down for one unrushed meal a day.

Small shifts. Big difference over time.

If this feels like you, message me BLOATED or book a call. You don’t have to just put up with it. I’m here to guide you.

05/02/2026

If you’re over 40 or in perimenopause, your breakfast can make a huge difference to energy, cravings and even weight.

This is one I often recommend to my clients because it’s packed with protein and fibre, blood-sugar friendly, and keeps you feeling full well into the morning.

💪 Protein & fibre:
• Protein: 30g
• Fibre: 20g

Ingredients
• 2-3 tbsp 10% Greek yoghurt (or dairy-free alternative)
• 1 x 400g tin green lentils, drained (~240g)
• 1–2 handfuls spinach or cavolo nero
• 1 tsp olive oil
• ½ tsp cumin
• ½ tsp smoked paprika
• Pinch of chilli flakes (optional)
• 1 tbsp pumpkin seeds
• Squeeze of lemon

Method
1. Warm olive oil in a pan and toast cumin, smoked paprika and chilli flakes.
2. Add lentils and heat through.
3. Toss in spinach until just wilted.
4. Spoon Greek yoghurt into a bowl.
5. Top with warm lentils and greens.
6. Finish with pumpkin seeds and a squeeze of lemon.

This warm, savoury breakfast is packed with nutrients to support hormone balance, gut health, and steady energy, exactly what we need as metabolism shifts after 40.

✨ My top tip: Pumpkin seeds add magnesium, zinc and healthy fats to support blood sugar and sleep.

📌 Save this quick and easy recipe and try it tomorrow morning. Your 40+ metabolism will thank you!

👩🏻‍🍳 Follow along for more ideas to boost your health in perimenopause and beyond.

04/02/2026

Recently, I’ve found easy ‘grabbable’’ breakfasts like these on my clients’ food diaries, and Yes I agree, this looks like a healthy breakfast, but for many women in their 40s and beyond, it just doesn’t do the job anymore.

Porridge pots are mostly carbohydrate, with very little protein or fat. And don’t get me started on sugar 🫣
And in perimenopause, controlling these levels matters far more than we’ve been led to believe.

As oestrogen starts to fluctuate, blood sugar control becomes harder. A breakfast like this can spike glucose, then later in the day the levels drop, which is why so many women feel hungry, tired or craving something sweet by mid-morning.

Yes, it contains oats, chia and flax.
But the amounts are small, and once you add in the sugar and low protein, it’s rarely enough to keep you full or stable for long.

If you’re noticing:
• mid-morning energy dips
• more snacking than you’d like
• weight creeping on around the middle

It isn’t you being ‘bad’ or lacking discipline. It’s just not the right fuel for this stage of life.

Perimenopause needs more protein, some fat and slower-release carbs, not convenience carbs in a pot.

A better swap (quick AND filling)
🥣 Greek yoghurt or soy yoghurt
🥄 Chia seeds and/or ground flax seeds
🫐 Berries ( I keep mixed frozen ones handy).
🥜 Nuts or nut butter

Higher protein, higher fibre, steadier energy.

Save this if porridge is your go-to 🥣
More hormone-friendly breakfast ideas coming.over the next few days so follow along and let’s fix this! 🙌🏻

02/02/2026

🍃So January came and went and you ate ‘well’ and were ‘good’, but still have the bloat, feeling of discomfort and stubborn weight gain that just won’t shift?

🍃 Midlife weight gain isn’t about willpower.
For many women, it’s not really about calories either but is often hormone related and linked to gut health.

🍃 This client came to me feeling:
• Bloated no matter what she ate.
• In a lot of abdominal pain.
• Uncomfortable in her clothes and low self esteem.
• Frustrated as the scales slowly crept up

🤔 The real culprit? Gut issues.

🍃 Once we:

• Addressed gut imbalances through functional testing. Calmed her digestive inflammation Made small, managable, lifestyle changes.
• Stopped counting calories and focused on wholefoods Removed hidden sugars in her diet.

🍃 Her digestion started to settle as her body calmed, and guess what? the weight loss finally followed.

If this sounds like you, you’re not alone. DM me or pop the word GUT in the comments, and we can talk all things gut health and hormones, but personalised to you, so your weight starts shifting too and you start to feel your very best self 🙌🏻

💗 With huge thanks to Zoe who helped me to inject a little fun into my reels. Do go and check out her genius :-)

14/10/2025

🍎 My windfall apple autumn porridge 🍏

Packs a punch with an impressive 25-30g Protein and 16g Fibre!

🥣 This is the kind of breakfast that keeps your hormones happy, gut calm, and energy steady right through to lunch. Forget the processed instant oats! Opt for large rolled oats which release energy slowly and keep you full for hours.

My ingredients;

4 tbsp large rolled oats
1 tbsp oat bran
1 tbsp chia
1 tbsp pumpkin seeds
1 tbsp sunflower seeds (optional).
1 tbsp ground h**p (optional)
1 diced apple and a handful blueberries
Honey to taste
Water and approx 100ml whole milk
Optional: To boost to the magic 30g protein, add 3 tbsp Greek yoghurt OR 1 whisked egg

Why it works……
1. Slow carbs and fibre gives you stable blood sugar.
2. The added addition of Greek yoghurt or egg gives an optional protein boost for both muscle and mood if you have a more active or challenging day ahead.
3. Seeds & oatbran are the perfect combo for hormone-supporting healthy fats and prebiotics.

It’s basically a hormone balancing hug in a bowl 🤗

Save this post to use whenever you need a nutrient dense, protein and fibre rich recipe that can be made in a flash!

03/05/2025

🍅 These little bursts of colour aren’t just pretty—they’re packed with lycopene, a natural plant compound that gives tomatoes their red colour and helps cool internal inflammation, support skin health, and may even take the edge off those midlife power surges.

🍅 Lycopene is a powerful antioxidant—think of it like your body’s internal fire extinguisher, helping to calm things down when hormones are doing their thing.

🍅 How I use mine:
I roast a tray of tomatoes with olive oil, garlic, sea salt, and a handful of fresh thyme. 20–25 mins at 180°C.
Spoon over sourdough, stir through lentils, or eat them straight from the tray (no judgement).

🍅 Why it works:
Cooking actually boosts lycopene levels—so it’s not just delicious, it’s doing something good for you too.

🍅 Ever tried roasting tomatoes like this? Worth it just for the smell in the kitchen.

FOLLOW me for small bite-size ways to boost your health every single day.

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Oxfordshire
OX33 1

Website

https://www.deborahgingellnutrition.co.uk/

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