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ITransform

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As a Nutritional Therapist, I run iTransform health and wellness business, part of which is working with individuals who experience gastrointestinal issues such as increased intestinal permeability (leaky gut), acid reflux, food intolerances and IBS.

20/06/2025

Part of my job as a Clinical Educator is attending various conferences and this a short summary of the metabolic conference organised by the I attended last month. Many inspiring and knowledgeable speakers and I finally managed to meet .carriejones face to face (and yes I am a ginger midget next to her). If you’re interested in hormone health follow her podcast. There were just so many tips, but I can say one- never skip a leg day 🏋🏼‍♀️
and reminded us to have fun, find way to destress, and covered how our bodies change when we go through a hormonal shift.

Happy Friday! 😇

24/05/2025

I attended the Metabolic Conference last week in London. Many inspiring speakers and I will share the main points.

Did you know that a normal blood sugar level is 1 teaspoon of glucose in the entire 5 litres of blood 🩸 in the adult body?

Dr David Unwin shared many infographics which I have been using in practice for years to make patients aware of how much hidden sugar in various foods.

You can access the infographics here:

https://phcuk.org/sugar/

Do you experience any of those symptoms?

🫥 Hypoglycaemia (Low Blood Sugar)
Typically defined as blood glucose < 70 mg/dL (3.9 mmol/L)

Early Symptoms:

Shakiness or tremors
Sweating
Hunger
Dizziness or lightheadedness
Palpitations or rapid heartbeat
Irritability or mood changes
Anxiety
Pale skin
Weakness or fatigue

Later Symptoms (if untreated):
Blurred vision
Confusion or difficulty concentrating
Slurred speech
Clumsiness or lack of coordination
Seizures
Loss of consciousness

🫥Hyperglycaemia (High Blood Sugar)
Often defined as fasting blood glucose > 130 mg/dL (7.2 mmol/L) or post-meal > 180 mg/dL (10 mmol/L)

Symptoms:

Increased thirst (polydipsia)
Frequent urination (polyuria)
Dry mouth
Fatigue
Blurred vision
Headache
Nausea or vomiting
Fruity-smelling breath (in diabetic ketoacidosis)
Shortness of breath (in severe cases)
Confusion or drowsiness (in extreme cases like diabetic hyperosmolar syndrome)

The great thing is that you can stabilise blood sugar balance with lifestyle medicine 😌 start with a simple walk after a meal, it doesn’t cost anything!

16/05/2025

Let’s talk about the benefits of consuming bone marrow (if you wonder what’s on my duck eggs today):

🔬 Nutritional Profile
Bone marrow contains:
Healthy fats (including monounsaturated fats)
Collagen
Glycine and other amino acids
Vitamins (especially vitamin A and K2)
Minerals like iron, phosphorus, calcium, magnesium, and zinc.

🧠 1. Supports Brain Health
Bone marrow contains:

Myelin-forming fats, which help insulate nerve cells
Omega-3 fatty acids, linked to improved cognitive function and reduced inflammation.

💪 2. Joint and Bone Health
Rich in collagen and gelatin, which support joint flexibility and reduce joint pain
Contains glucosamine and chondroitin, natural compounds often used to treat arthritis.

🩸 3. Supports Blood Cell Production
Bone marrow is the body’s natural site of blood cell production. When consumed, it provides:

Iron and vitamin B12, both critical for red blood cell formation.

🛡️ 4. Boosts Immunity
The fatty acids and micronutrients (like zinc and vitamin A) found in marrow help:

Strengthen the immune response
Promote gut health, which is tightly linked to immune function.

❤️ 5. Good Source of Healthy Fats
Bone marrow contains monounsaturated fats, which:

Support heart health
Help with hormone production
Keep you feeling full longer

🥣 Best Ways to Consume It
Bone broth (slow-cooked bones)
Roasted bone marrow (on a steak is delicious)
Added to soups or stews for flavour and nutrition.
I buy the already prepared bone marrow with spices from the farm shop nearby.

⚠️ Things to Keep in Mind
Source matters: Choose grass-fed, organic bones when possible to avoid toxins.

05/05/2025

It’s been a while since I had an omelette. I discovered a new cheddar cheese with rosemary and black pepper and it was a delicious addition to the omelette! A very fulfilling breakfast that keeps you satisfied until lunch ☺️
3 eggs 🥚
25g cheddar cheese 🧀 grated
50ml milk (I use raw from a farm milk as it’s the only one I don’t react to)
50g grated courgette
Pinch of salt & pepper
1 tbsp butter (or less)

Combine all the ingredients in a bowl, fry on butter (I used a black garlic butter… yes you guess from a farm, I absolutely love it!).

Add asparagus or other veggies of your choice.

Nutritional value (average):
465kcal
P- 27g
F- 35g
C- 6g
Fibre- 2.5g

Check out the info in comments regarding a component in egg yolks- choline and its benefits from the women’s health perspective: hormone metabolism, fertility, liver health, nervous system and mood!

25/04/2025

My new post-workout addiction!

👉🏼Beef protein isolate gives you a complete amino acid profile, including some glycine, but adding extra glycine is fine and often beneficial.

👉🏼Glycine is an amino acid involved in collagen production, muscle repair, and it can help lower inflammation and improve sleep quality — all useful for recovery.

👉🏼Creatine helps with energy production and muscle strength. It’s commonly taken post-workout and stacks well with protein and amino acids.

All supplements from

If I find something worth sharing I always do (well I can’t take credit for it as my partner told me about this brand and oh god it’s delicious 🤤 ).
Add some berries and I mixed it with water and raw milk. Mouth-watering 😍

04/04/2025

A fellow NT friend shared this recipe so I had to try it for myself.

Banana walnut loaf, absolutely delicious 😋

Ingredients:
>3 small/ medium sized bananas
(plus one extra one to add to the top of the loaf)
>2 eggs
>1/4 cup EVOO
>1 cup ground almonds/ almond flour
>1 cup blended oats (oat flour, just add oats to a blender blitz)
>1 tablespoon ground flaxseeds
>1 tsp cinnamon
>1 tsp baking powder
>Pinch salt
>1 cup walnuts
>1/2 cup dried chopped dates

Health benefits for ingredient:

Bananas: Great source of potassium, fibre, and natural sweetness; support digestion and energy.
Eggs: Packed with protein and essential nutrients like vitamin B12 and choline for brain health.
EVOO (Extra Virgin Olive Oil): Heart-healthy fats and antioxidants; supports anti-inflammatory benefits.
Almond flour: Rich in healthy fats, vitamin E, and low in carbs; supports heart and skin health.
Oat flour: High in fibre (especially beta-glucan), supports digestion, and helps maintain steady blood sugar.
Ground flaxseeds: Loaded with omega-3s and fibre; great for digestion and hormone balance.
Cinnamon: Antioxidant-rich and may help regulate blood sugar levels.
Walnuts: Brain-boosting omega-3s, antioxidants, and protein.
Dried chopped dates: Natural sweetness, plus fibre, iron, and potassium.

You’ll find directions in comments. Hope you’ll enjoy it!

28/03/2025

Fluctuating energy levels, tiredness, and struggling to build muscles mass? 😴

I notice in my clinic women don’t eat enough protein and rely on things to snack on (or finish meals after their kids).

Women should consume 25–40 grams of high-quality protein after strength training to support muscle maintenance and recovery 💪🏼 🏋🏼‍♀️. Women have different protein metabolism needs than men and aiming for higher leucine-rich protein intake to optimise muscle protein synthesis.

Key Recommendations:
* Protein Timing: Within 30–45 minutes post-workout for best recovery.
* Daily Protein Intake: At least 1.6–2.2 g/kg of body weight per day for active women.
* Protein Quality: Prioritise leucine-rich sources (e.g., whey, eggs, lean meats, soy, or pea protein).

Quick & Easy Protein Options
1. Protein Smoothie
* 1 scoop whey or plant-based protein (20–25g protein)
* 1 cup Greek yogurt (15g protein)
* 1/2 banana, 1 tbsp nut butter, water/milk
2. Cottage Cheese & Berries
* 1 cup cottage cheese (28g protein)
* 1/2 cup blueberries
* 1 tbsp flaxseeds for omega-3s
3. Egg & Avocado Toast
* 2 boiled or scrambled eggs (14g protein)
* 1 slice whole grain bread
* 1/4 avocado + hot sauce
4. Greek Yogurt & Nuts
* 1 cup Greek yogurt (20g protein)
* 1 tbsp h**p seeds (3g protein)
* 1 tsp honey & cinnamon

Bigger Meals for More Protein
1. Grilled Chicken & Quinoa Bowl
* 4 oz grilled chicken (35g protein)
* 1/2 cup quinoa (4g protein)
* Mixed greens, olive oil, lemon
2. Salmon & Sweet Potato
* 4 oz salmon (30g protein)
* 1 small sweet potato
* Steamed broccoli & tahini dressing
3. Tofu Stir-Fry with Rice (Vegan)
* 1/2 block firm tofu (20g protein)
* 1 cup brown rice (5g protein)
* Stir-fried veggies + soy sauce

Save this post for future reference 😉

18/03/2025

It’s been a while since I introduced myself and I have a few new followers here 🙂

I am a passionate Nutritional Therapist and Naturopath dedicated to helping people uncover the root causes of their chronic symptoms. Rather than just addressing surface-level issues, I take a deep, investigative approach to health, using functional testing to identify imbalances and underlying triggers.

By combining the best of functional and natural medicine, I create personalised protocols that support the body’s innate ability to heal. Whether you’re struggling with digestive issues, hormonal imbalances, fatigue, or unexplained symptoms, I work with you to restore balance, enhance wellness, and help you thrive in your health.

With a holistic yet science-based approach, my goal is to empower you with knowledge, tools, and tailored strategies that promote long-term health and vitality.

Ready to take control of your health? Let’s get to the root of your symptoms—together. 😇

09/03/2025

I have been off social media for some time, prioritising myself and my family, and those close to my heart. I moved house, I travelled more to improve snowboarding skills 🏂 let’s put this way, I am getting better, faster… but when you catch the edge at that speed and face plant… it’s not as fun, but all part of the learning process right?

I’m off to unpack more and make a house a home and will be back with some great recipes very soon 😇

Onwards & upwards… New Chapter!

01/02/2025

Your gut symptoms are your body’s way of signalling that something is off.

📍Struggling to digest animal proteins, especially red meat? 🥩
This may indicate low stomach acid, which can be linked to:

👉🏼H. pylori infection
👉🏼Nutrient deficiencies
👉🏼Low thyroid function
👉🏼Autoimmune gastritis
👉🏼Chronic stress

📍Trouble digesting starches and fibre?
Possible causes include:

👉🏼Low pancreatic enzymes – needed to break down starches.
👉🏼SIBO or LIBO – these bacterial overgrowths ferment starches and fibre, producing gas that leads to bloating and cramping.
👉🏼Slow gut motility – excessive fibre can worsen an already sluggish system.

📍Experiencing frequent loose stools? 💩
Consider:

👉🏼Poor bile flow – leads to inadequate fat absorption.
👉🏼Low pancreatic enzymes – essential for fat breakdown.
👉🏼Bile acid malabsorption – often linked to SIBO, causing watery diarrhea and urgency.
👉🏼Gut infections – pathogens release toxins that increase fluid secretion and trigger inflammation.
👉🏼Hydrogen-dominant SIBO – creates gas that pulls excess water into the intestines.
👉🏼High stress levels – can either speed up or slow down gut motility.

📍Difficulty tolerating high-fat meals? 🧈
Potential reasons:

👉🏼Poor bile production and flow – check your liver, gallbladder, and hormone balance (excess oestrogen can thicken bile). Support bile flow with bitter foods, beets, and key nutrients like choline, taurine, and glycine.
👉🏼Low pancreatic enzymes – necessary for fat digestion. High insulin demand or gut infections can impact pancreatic function.

📍Struggle with large meals?
This could be due to:

👉🏼Dysautonomia – issues with regulating heart rate and blood pressure can reduce blood flow to digestive organs, affecting enzyme release.
👉🏼Low stomach acid
👉🏼Delayed gastric emptying – controlled by the vagus nerve, which can be influenced by gut-brain imbalances, hypothyroidism, chronic stress, infections, and endotoxins (LPS).

Your symptoms offer valuable clues—addressing the root cause can help restore balance and improve digestion.

28/01/2025

First time for everything! Even snowboarding 🏂 and other activities ☺️ I managed to avoid broken bones and was truly spoiled.

Are you planning to undertake a new winter sport?

Arnica is a snowboarder’s best friend for tackling bruises, bumps, and soreness after a day on the slopes. Known for its anti-inflammatory and healing properties, Arnica comes in various forms, including gels, creams, and small homeopathic pills. Apply the gel or cream to bruises or sore muscles (avoiding open wounds) to reduce swelling and discoloration.
For full-body recovery, try Arnica in pill form to help minimise internal inflammation and promote healing from the inside out. Put some in your gear bag so you’re ready to bounce back after those inevitable falls!

09/01/2025

𝐖𝐡𝐲 𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐃𝟑, 𝐊𝟐, 𝐚𝐧𝐝 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 𝐀𝐫𝐞 𝐄𝐬𝐬𝐞𝐧𝐭𝐢𝐚𝐥 𝐢𝐧 𝐘𝐨𝐮𝐫 𝟒𝟎𝐬?

By your 40s, your body starts to shift—hormones fluctuate, bone density declines, and overall health needs more attention. That’s why the combination of Vitamin D3, Vitamin K2, and Magnesium is a must-have to support your body through these changes.

Vitamin D3, the most bioavailable form of Vitamin D, is essential for mood, immune health, and metabolism. It also helps your body absorb calcium, which is critical for maintaining strong bones and preventing osteoporosis. However, D3 can’t do its job properly without magnesium, which activates it, or Vitamin K2, which ensures calcium is directed to your bones and not your arteries.

Magnesium and K2 are the ultimate calcium regulators, working together to prevent dangerous calcium buildup in your arteries and ensuring it strengthens your bones instead. Without magnesium, D3 remains inactive, and without K2, calcium can go to the wrong places.

Bonus: Magnesium also supports muscle function, reduces stress, and improves sleep quality—all vital during this phase of life. With D3, K2, and magnesium working together, you’ll have stronger bones, better energy, and optimal health as you navigate your 40s and beyond.

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Southampton

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Monday	9am - 5pm
Tuesday	9am - 5:30pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

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+447894439965

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