Urban Wellness

Master your mind with nutrition and functional medicine Urban Wellness is an online nutrition and functional clinic run by Nicola Shubrook.

We specialise in female midlife health, helping you to nourish and (re)connect with your health whilst ensuring that all advice is practical, realistic and fits in with your life.

30/07/2025

Creatine is traditionally talked about in the sport and exercise world as it can enhance muscle strength and power. However, this supplemental powder may just be your BFF when it comes to brain health and mental health, especially as we age.

I have been using it for about six months now, for both the muscle and the brain benefits, and have even got my parents on it too.

I simply mix it in some water every day - it's pretty tasteless.

And I'll know you'll ask ... my favourite brands are:
Thorne Creatine - it is really good value for money
Ancient + Brave Creatine+

DM and I can send you a code to get 10% off!

Are you using creatine yet? Are you going to?

22/07/2025

Life is busy enough as it is, why make it harder?

The problem is, we live in a society of impatience. We wanted results yesterday. We therefore look for the 'quick fix' as we don't have time to address our own health in amongst everything else we have to do: work, family, life ...

Yes, the quick fix may work for a while but it a) is often unsustainable and b) it never addresses the root cause.

So start small. What is one small thing you could do today to start winning the race?

For example:
- drink enough water
- don't have that glass of wine tonight
- go for a 15-minute walk
- have breakfast today
- make yourself dinner tonight instead of ordering one in (even if it is eggs on toast - you don't have to become Gordon Ramsey overnight!)

Small, daily habits can lead to significant, long-term results.

Tell me, what is the one small habit you can start today to begin winning the race?

30/06/2025

We have to start stepping away from a one-size fits all approach.

The number of clients I have who are on anti-depressants, and have been for years, who:
- Don't feel any better despite using them
- Feel numbed by them (but that isn't necessarily a good thing)
- Want to come off their anti-depressants but don't know how, or are scared to
- Experience terrible side effects when they try to titrate off their anti-depressants
- Get a repeat prescripotion evey three months without any consultation or exploration into the why or whether they still need them

Yes, anti-depressants absolutely have their place but they are dished out like smarties and for so many different reasons that we're all just blindly accepting them. There is absolutely no personalistion to you, the individual, as to the why. The treat a symptom.

Don't you want to understand why?

Would you like a personalised approach that is without medicaition, or helps you titrate off your medication?

If so, then DM now. Let's talk! There is another, and better way (IMO).

Diet has a HUGE impact on our mood not to mention areas such as the gut micrbiome, hormones, stress, sleep and movement.

12/06/2025

Without protein your body cannot make all of your brain chemicals including serotonin, melatonin, dopamine and GABA.

And it’s not just about how many grams a day, it has to be the right type of protein too.

Protein is made up of 20 amino acids, of which 9 are essential amino acids. This means, the body cannot make them on their own and it has to come from food.

To find out where and how you can get all of your amino acids to support your mental health, head to the link in bio and SUBSCRIBE.

A newsletter is incoming this weekend with all you need to know!

If you struggle with or want to improve your mental health, you need protein and you need this newsletter!

14/05/2025

One of the biggest challenges I see in many of my clients is the impact stress is having on their health and the knock-on effect this is having not only on their nervous system, but on their ability to be well or improve their symptoms.

They are literally running on adrenaline and are 'stuck' in fight-and flight'. For example:

- they overthink (or Dr Google) everything
- they are unable to sit still. In fact sitting still feels really uncomfortable for them and can be overwhelming
- they spend hours scrolling on their phone, especially at night
- they plan their day meticulously, but when things don't go to plan this throws them into a tail spin and makes them really anxious
- they have really poor sleep and often take ages to fall asleep

Sound familiar?

Stress isn't always avoidable, I agree, but how we view and regulate our stress levels is! So whenever I am working with my clients, we are always looking at ways that they can calm their nervous system - even if it is just for 1 minute a day. And this is where the vagus nerve comes in!

Read our latest blog to find out more: https://www.urbanwellness.co.uk/post/the-vagus-nerve-what-is-it-and-why-it-matters-when-it-comes-to-your-mental-health

15/03/2025

Our Clinic Director, Nicola, was recently featured in The Telegraph talking about one of her favourite nutrients - omega-3.

Not only can it be beneficial for the brain and our moods, but some recent research has found it may just help us live longer too!

Our favourite sources of omega-3 include:
- Salmon
- Mackerel
- Sardines
- Anchovies
- Walnuts
- Flaxseeds
- Chia seeds

Although the body doesn't get as much omega-3 from plant-based sources so including oily fish in your diet 2-3 x a week would be ideal!

You can read the article here: https://www.telegraph.co.uk/health-fitness/diet/nutrition/cheap-vital-why-omega-3-helps-you-live-longer/

13/03/2025

This is a bit of a bug bear for the team and I here at .

Having worked with lots of neurodivergent kids, and adults, calling them 'picky eaters' really isn't helpful. It makes them feel like they are being fussy or difficult when in fact it is not a conscious decision.

Being neurodivergent can affect sensory processing making them especially sensitive to smells, taste, texture and even colour of visual appeal of the food.

We have also seen other factors influence food choices including:
- OCD - for example, they can't have different foods touching on the same plate)
- Emetophobia (a fear of being sick) which can then make them fear certain food or new foods
- Digestive issues - e.g. feeling nauseous, having constipation or bloating soon after eating

All of which may cause your child to be selective in their food choices but please don't call them picky. They aren't being intentional and it can actually put pressure on them, causing more anxiety and food struggles.

If your child is struggling with selective eating, or you would like to help them better manage their gut symptoms then book a call with Sophie on the team today.

https://www.urbanwellness.co.uk/neuronourished-kids

10/03/2025

Nutrient deficiencies are more common in children with ADHD, and they can make symptoms worse as it affects brain development and neurotransmitter (brain chemical) function.

This may then affect:
- Sleep
- Emotional regulation
- Concentration and focus
- Memory
- Hyperactivity & impulsivity
- Anxiety
- Food preferences and appetite

And yet, so much research indicates that when these nutrient deficiencies are addressed, symptoms can often improve.

Every child is unique and individual. Even though they may have an ADHD diagnosis (or suspected ADHD) how that presents, and what nutrients they may need is very individual.

That's why Sophie on our team here at has created a specific programme for children with ADHD.

NeuroNourished Kids is a personalised approach to your child's nutrition.

Head to https://www.urbanwellness.co.uk/neuronourished-kids to find out more, and book a complimentary call with Sophie today

08/03/2025

Improving your child’s gut health and nutrient status through diet, food, and supplements is essential for optimising their mood, sleep, learning, and overall development, especially in ADHD (or if suspected ADHD).

Medication has it's place and it may help, but it doesn't address potential drivers or root cause for your child's ADHD-related symptoms especially if they are struggling with sleep, attention and focus or regulating their emotions.

Here at , our Registered Nutritional Therapist (and Mum of two), Sophie Nielsen, has created a programme specially for parents of children with (or suspected) ADHD called NeuroNourished Kids.

It is a personalised nutrition and gut health programme designed to nourish and balance your child’s brain, unlocking their full potential.

Head to https://www.urbanwellness.co.uk/neuronourished-kids to find out more and book a complimentary call with Sophie today.

06/03/2025

Today is World Book Day, so I am sharing with you some of our favourite and new reads from the team and I here at Urban Wellness

1. Forever Strong by
All about the importance of muscle in our health from ageing to energy, diabetes to mental and brain health.

2. Finally Focused by James Greenblatt
Looks at diet and lifestyle as ways to help restore attention, reduce hyperactivity and minimise the effects of medication in ADHD

3. Self Help by
A guide to help you shift your core beliefs and connect with your Self, whilst guiding you through practices to help heal those parts of your Self that keep you stuck.

4. When Food Is Love by
Exploring the relationship between food and intimacy, and the motivations behind bingeing and obsessive dieting.

5. Brain Energy by
Reshaping what we know about mental health and how metabolism plays a key role.

We'd love to hear your favourite - please lt us known in the comments.

Nicola & the Urban Wellness Team

16/11/2024

It's a question we get asked a lot as nutritional therapists here at the Urban Wellness clinic, especially from our clients who struggle with their weight or have a disordered relationship with food.

Wanting more 'comfort' foods or just wanting more food in general is normal for most of us at this time of year. It is part of our bodies in-built survival mechanism to keep us warm in the colder months.

However, if you are struggling with your relationship with food or trying to lose weight this can prove quite challenging as it feels 'unnatural'. This can also lead to overeating episodes, which can then result in restriction to 'make up for it' and this actually compounds the disordered eating even further, or impedes healthy weight loss.

So take a breathe, know that wanting more food at this time of year is normal and a natural part of being a human being.

Make sure you focus on nutrient-dense foods at your main meals, and any snacks, to keep blood sugars stable.

Get hydrated!

Get outside every day for some natural daylight, even if the sun isn't out. This helps with your mood, and circadian rhythm which in turn can help reduce the need to comfort eat. In fact, on research study found that blue-light exposure (especially before an evening meal) actually increase hunger ... do step away from your devices of an evening too! (Source: https://pmc.ncbi.nlm.nih.gov/articles/PMC6932843)

But if you are finding it all too much, then book a complimentary call with us now. We have a team of trained eating disorder nutritionists to help you manage your weight, or healthy weight loss without the dieting, as well as creating a new, healthier relationship with food.

Click here to book a call today: https://l.bttr.to/YMW9d

11/11/2024

Put the kettle on and read the latest article that our Clinic Director, Nicola, was featured in recently. In this article she talks about food addition, protein, genetics and our food habits (or stories as we call them) that can fuel our relationship with food and impede healthy, and sustained, weight loss.

https://www.healthline.com/health-news/jelly-roll-weight-loss-5-things -Roll-sought-help-for-food-addiction

Let us know what you think too once you've read it too!

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Woodford Green

Website

http://www.urbanwellness.co.uk/

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Urban Wellness is a nutrition and hypnotherapy practice to help you get back in balance in today's hectic world. In particular we work with clients who want to reduce stress, ease anxiety or have a better relationship with food.