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Laura Fergus
🌱 Nutritional Therapist & Health Coach
🚺 Specialist in Womens health.
💪 Biokinesiology for everyone 🚺🚹🚸
Nurse 🧑🏼‍⚕️
Mum 💙💙
🔊"Make your food work for you".
⏬ Work with me ⏬

15/11/2025

Trail Bites Portion Guide
Remember those whole food trail bites you loved?

Here's how to portion them to suit YOUR needs!

✂️ 18 bigger bites (153 cals, 3g fibre, 3g protein) - Perfect when you need sustained energy

✂️ 30 medium bites (92 cals, 1.5g fibre, 2g protein) - Your go-to snack portion for balanced energy

✂️ 36 smaller bites (76 cals, 1.3g fibre, 1.75g protein) - When you just need a little something sweet

There's no "right" size - it depends on what YOUR body needs that day.

Hungry after a workout? Go bigger.
Just want to curb a craving? Smaller works perfectly.

This is about flexibility, not rules.
Cut them how they work for you!

Save this for your next batch!

Lx

25/10/2025

If you live in Ireland, vitamin D should be on your radar.

We don't get enough sunlight for most of the year, and it's affecting your immune system, energy, and mood more than you think.

This guide covers everything: why it matters here, food sources, when to supplement, and how it supports immunity.

Most people are told their levels are 'normal' but still feel exhausted.

Normal doesn't mean optimal. Get your levels checked. Know your numbers.

👍Save this for when you need it.

Lx

21/10/2025

PCOS management goes way beyond food

💪 Yes, nutrition matters hugely, but these lifestyle factors can make or break your progress:

Sleep affects your insulin sensitivity.

Stress makes everything worse.

Movement helps your body use glucose better.

Your gut health influences your hormones.

I see women focus only on diet and wonder why they're not seeing changes.

Your body is a whole system that needs support everywhere.

The good news?

Small consistent changes in these areas can have a massive impact on your PCOS symptoms.

Which lifestyle area do you struggle with most?
Lx

16/10/2025

PCOS isn't just irregular periods

💡 I see women struggle with these symptoms for years before connecting them to PCOS.

The jawline acne that skincare can't fix.

The energy crashes after every meal.

The constant sugar cravings.

The hair thinning where you want it, growing where you don't.

These aren't separate problems - they're all connected to how PCOS affects your insulin and hormones.

1 in 10 women have PCOS, but many go undiagnosed because doctors focus mainly on periods.

Your body is trying to tell you something.

Listen to it.

👍Next week: foods that help PCOS symptoms.

Lx

14/10/2025

😖 Your weight won't shift, you're craving sugar constantly, and your skin is acting like you're 15 again
🤷‍♀️ Everyone's telling you it's just stress or you need to try harder. But what if it's not your fault?

🌸 PCOS affects 1 in 10 women, but so many go undiagnosed because the symptoms seem unrelated.

I see this all the time in my practice.
Through food and lifestyle changes, this can be managed (obviously see your GP for proper diagnosis, but nutrition makes a huge difference).

You're not imagining it, and you're definitely not broken.

⏬Comment "PCOS" if you want to know more and I'll continue with the series.

Lx

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https://innerharmonyhealth.com/gut-masterclass/

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