Olga Bonde Nutrition

Olga Bonde Nutrition Registered Nutritional Therapist (DipCNM, mANN, mGNC), specialising in female hormonal health.

I’m helping busy women regain glow and health, balance hormones, mood and increase energy levels through gut-centric approach to diet.

As a nutritionist working with women over 40 who are navigating chronic and inflammatory health challenges, I’ve noticed...
12/05/2025

As a nutritionist working with women over 40 who are navigating chronic and inflammatory health challenges, I’ve noticed a pattern. 🤓

No matter how unique your journey is, most of the common roadblocks can be traced back to a familiar gang of troublemakers: inflammation, wobbly blood sugar, an overworked liver, an underperforming gut, and a nervous system that’s running on fumes.

Now, I know all this can sound complicated—like trying to untangle last year’s Christmas lights. But here’s the good news: you don’t have to overhaul your entire life to start feeling better. In fact, one of the most powerful shifts you can make starts with something simple.

Your breakfast.🔥

Yep—getting your breakfast right can help balance blood sugar, calm inflammation, fire up your metabolism, and set the tone for the rest of your day. It’s like giving your body a pep talk before it hits the ground running.

So what does “getting it right” actually mean?

🌱 It means feeding your body the nutrients it needs—in the right amounts—to fuel you properly. No guessing games, no overwhelm.

I’ve taken care of the details and created a straightforward guide that gives you exact portions(for protein, fibre, fat, etc) and easy instructions for building a breakfast that works with your body, not against it.

Think of it as your blueprint for a plate of champions. ☀️

It’s totally free.

For my FB followers - the link to download it is the comment section. Hope you enjoy! 💫

Pretty much every health condition or challenge can be broken down into its main driving forces - like inflammation, whi...
29/04/2025

Pretty much every health condition or challenge can be broken down into its main driving forces - like inflammation, which plays a key role in many of the issues we face.

As an integrative nutritionist and functional medicine specialist who has supported hundreds of women on their journey back to health, I’ve seen what works - and what doesn’t.

Through these years of experience, I’ve learned that the best healing outcomes are achieved when we actively support four key areas of our health: inflammation, gut health and liver detox, nervous system regulation, and mindset - the way we approach challenges. 💫

When we honour all four, something shifts. Brain fog lifts. Pain lessens. Energy returns. And so does joy. You begin to trust your body again.

I’ve seen this transformation hundreds of times with my clients, and it’s become the foundation of my signature method.

I’ve now translated this approach into a self-paced journey for women who want to take charge of their health but don’t need, or have the capacity for 1:1 work with a specialist.

The Power of 4 is a 12-month journey you can take at your own pace (no deadlines to meet), step by step, with my unwavering guidance and support.

So you can emerge on the other side feeling much stronger, knowing you are doing all the right things for your body and it’s reflected in how you feel.

If this sounds like something you’d like to explore, drop the word “Power4” here or in my DMs, and I’ll send you the link with all the details.

There are 48 hours left to get 50% off for new members, hope to see you inside! ☀️

It is a bit unfortunate that we live in a time when our healthcare system often struggles to prioritise prevention. Whil...
27/03/2025

It is a bit unfortunate that we live in a time when our healthcare system often struggles to prioritise prevention.

While we excel in handling emergencies, there is still much room for improvement when it comes to supporting people with chronic health conditions to achieve a higher quality of life.

Thyroid conditions, particularly hypothyroidism, are a prime example of this.

Common statements like:

* “Testing your TSH and T4 is sufficient”
* “Antibodies don’t matter”
* “Diet doesn’t make a difference”
* “We’ll just adjust your levothyroxine dose”

These views are not necessarily intended to mislead but often reflect the limitations in current medical training. While these perspectives may be standard, they don’t always reflect the full picture when it comes to managing chronic conditions.

The reality is, while our healthcare system has its constraints, we do have options. We can take control of our health by opting for private tests (such as antibody testing, which is very affordable), experimenting with dietary changes, and seeking out specialists who can provide a deeper understanding of our needs.

What your doctor offers is an informed opinion, never a verdict. 🤷🏻‍♀️

I understand how comforting it would be to feel fully supported by a knowledgeable medical professional, but when that isn’t available, we have the power to advocate for ourselves.

Take care of yourself, stay healthy. 🧡

I so get it when people tell me how lost and confused they feel while trying to find a way to manage their underactive/a...
25/03/2025

I so get it when people tell me how lost and confused they feel while trying to find a way to manage their underactive/autoimmune thyroid.

Perhaps, I get it so well because at some point in time it was my story too. It took a huge amount of trial and error to find the ground under my feet again. But once you find it and know what you are doing - things change. ✨

Helping people reverse Hashimoto’s and walk back to health has since become my full-time job and one of my main clinical specialisms.

In this post I’ve shared with you what I find incredibly helpful and effective for autoimmune thyroid management. Something that allows me to stay symptom free, something that I preach and practice with my clients in clinic. Have a look, take what speaks to you.

If more support is needed, you can always reach out via link in profile.

Also, at the beginning of April, the doors will open for new members of The Power of 4, my membership club for women with chronic health conditions who want to bring themselves back to health, gradually, at a pace that feels comfortable and sustainable to them.

Stay tuned and stay healthy! 🧡

Every spring our body emerges from its winter slumber feeling a little bit sluggish and tired, yearning for new energy, ...
13/03/2025

Every spring our body emerges from its winter slumber feeling a little bit sluggish and tired, yearning for new energy, new spring to our steps.

Just like the nature does it turns, our body works on annual cycles too. And the spring is most definitely the time when our liver needs more support. 🌺

Don’t get me wrong, our liver is perfectly capable of taking care of itself.

If we do not interfere with all sorts of obstacles. 🫣

Stress, medication, industrially produced animal products loaded with chemicals, poor quality caffeine, air, water, pesticides laden fruit and veg, and the list can go on and on.

Though it makes very little sense to concentrate on negatives, our energy is better spent on the things we can improve to help our liver(and body) thrive.

☀️ My WISE LIVER DETOX returns on the 17th of March, it’s a short(2 weeks) and straight to the point programme to help you love your liver like a pro and step into spring with your best energy.

We’ve had the most amazing results with participants in the previous years. And this time round I’ve prepared even more goodness for you.

✨The programme includes a deep dive masterclass on liver detox, a protocol, supplement recommendations, a book of recipes. Ad well as another class on facial massage, lymphatic drainage and reflexology.

WISE LIVER DETOX is available inside The Power of 4 club, you can subscribe for 1 month, enjoy the programme and all the perks of the club. Whether you choose to subscribe for another month - totally up to you, there is no obligation.

Link in my profile. Stay healthy! 🧡

You’ve been doing everything right—eating well, taking the supplements, implementing lots of advice you come across. And...
11/03/2025

You’ve been doing everything right—eating well, taking the supplements, implementing lots of advice you come across. And yet… something still feels off.

The fatigue lingers, the inflammation flares, and those stubborn symptoms just won’t seem to shift.

I know how disheartening that can feel. Feeling that you’re doing your best, but also sensing deep down that there’s something more—something that could finally help you turn a corner.

The truth? Most healing approaches focus on just one piece of the puzzle, or they don’t take into account the reality of your daily life. Your ability to sustain these good measures. But real, lasting change happens when we gently support the whole picture and let all the changes become our new way of living.

Over the years, I’ve seen time and time again that four key areas hold the power to create deep, sustainable healing.

That’s why I created The Power of 4—a private online wellness club designed to offer you simple, practical tools and compassionate support, so you can finally start feeling like you again. No overwhelm, no pressure—just a steady and realistic way forward.

Month, after month, after month, supported by me and other women on a similar journey. Our first month will be dedicated to liver detox and it will be a goodie 💪🏻 ☀️

✨ To celebrate the launch, I’m offering 50% off the regular price, plus a special bonus: The first 10 people who join with an annual membership will also receive a 1:1 session with me (worth £250).

Feeling drawn to this(or just curious)? Drop the word POWER in the comments, and I’ll send you the details—or check the link in my bio.

You don’t have to do this alone. There’s a way forward, and I’d love to walk it with you. 🧡

🦴 Mastering our bone density is a skill we should be taught at school, while this bone density it at its peak. So later ...
21/02/2025

🦴 Mastering our bone density is a skill we should be taught at school, while this bone density it at its peak. So later on in life no one has to find themselves in a position where they avoid certain type of activities out of fear of breaking the bones or because joint pain prevents them from living their life to the full.

During my upcoming Inflammation management masterclass (27th of February, recording available after) we’ll talk in depth about osteoporosis management protocols, including step-by-step plan of how to best manage it through diet and high quality supplements.

Link in bio, do join in, it’ll be a useful one. 💪🏻

Inflammation is not an enemy, it is one of our body’s most natural and protective reactions. Without healthy inflammator...
18/02/2025

Inflammation is not an enemy, it is one of our body’s most natural and protective reactions.

Without healthy inflammatory response we wouldn’t be alive, so it’s much needed.

🔥 But the narrative changes when our inflammation becomes chronic, unmanaged, turning into a low grade fire in our body that consistently drains us of resources, causing all sorts of health issues - from exhausting fatigue and brain fog to uncomfortable digestive symptoms and the joint pain that prevents us from doing the things we once loved doing.

And more often than not women won’t even realise that it’s the inflammation, low grade chronic inflammation that stands between them and the health they are seeking.

✨ On the 27th of February I’m running an online deep dive masterclass on inflammation and its most effective management techniques.

You’ll learn how to recognise the signs of inflammation in your body and get clinical tools to manage it like a pro. We’ll have a good deep dive into the subject and you’ll leave the session with a recording to revisit and plenty of confidence to navigate your personal health situation.

27 of February, 7 pm(+recording), early bird price of £29 right now, sign up link in my profile.

To your radiant health! ✨

Your immune system isn’t just about fighting colds - it’s a complex, dynamic network that impacts every part of your hea...
18/11/2024

Your immune system isn’t just about fighting colds - it’s a complex, dynamic network that impacts every part of your health. And sometimes, it sends subtle SOS signals that we often overlook.

✔️ Constantly clearing your nose and throat?
✔️ Dealing with random aches or stiffness that just won’t go away?
✔️ Noticing cuts and scrapes taking longer to heal?

These are just a few of the hidden signs that your immune system might be struggling to keep up. And ignoring them could leave you vulnerable to chronic inflammation, fatigue, and more serious health issues down the road.

The truth is, your immune health isn’t just about popping a vitamin C tablet or waiting for “flu season” to pass. It’s about balance - supporting your gut, nourishing your body, and reducing the stressors that keep your immune system stuck in overdrive or burnout.

🕊️ That’s exactly why I’ve created Online Winter Retreat - your step-by-step guide to uncovering and healing the root causes of a struggling immune system.

During our time together, you’ll learn how to:
🌿 Strengthen your defenses with targeted nutrition.
💡 Decode the subtle signals your body is sending.
💪 Reclaim your energy and vitality from the inside out.

Ready to feel stronger, clearer, and more resilient than ever?

Lets do it together 💫 Drop me a DM or get a programme link in my bio.

21 November - 05 December

A number of payment plan options available to suit everyone’s budget and situation.

Here is to your healthy radiant winter! ❄️

Your ability to stay in your highest energy & feel like a Teflon pan, where no bug or virus ever sticks to, depends on m...
13/11/2024

Your ability to stay in your highest energy & feel like a Teflon pan, where no bug or virus ever sticks to, depends on many factors.

A lot more than a careful diet alone 🍏

It’s good to know what these factors are and how to take care of them, but more importantly - how to implement these supportive practices into your (and your whole family!) daily life easily, in a playful, natural, non-burdening way.

That’s what Maa, our winter online retreat is about.

Two weeks of supporting your immune system and helping you arrive to your strongest, most radiant self. So you have more energy and joy for everyone and everything you love.

Full description of all the wonderful things will be doing is via link in profile. Here is to a happy healthy winter, on our terms 💫🔥

If we were to work together on your chronic health condition, there would be some things I want to know about you before...
04/11/2024

If we were to work together on your chronic health condition, there would be some things I want to know about you before we even touch any food diaries or blood test results.

What does your life look like? Where does stress come from, and so is joy? Does the life load feel heavy? How do you decompress (do you decompress at all)?

Our body speaks to us in many different ways. And the better we interpret the signs and pair them with a solid recovery protocol, the higher chances for successful outcome are.

My interest in autoimmune conditions is not theoretical, I live with autoimmune conditions too. I discovered them fairly late in life, when all of them got badly triggered at once post traumatic events, and the road to recovery was bumpy. It is a story for another day, just want to say that I can relate on a very deep level.

In this post I’ve shared some steps that I felt were crucial to my healing at times when all nutrition and supplement protocols were exhausted, and I had to seek answers elsewhere.

If you can think of someone who needs to read these, please share with them. Happy Monday 🍂

Seasonal Affective Disorder (SAD) is a type of depression (or symptoms that mirror it to a different extent) that follow...
29/10/2024

Seasonal Affective Disorder (SAD) is a type of depression (or symptoms that mirror it to a different extent) that follows a seasonal pattern, typically arising in late autumn, when daylight hours are becoming shorter.

When you suddenly start feeling like the joy has been taken away, your mood is lower, it’s harder to bring yourself back to a mentally happier place, and the morning can be particularly difficult.

This situation can be especially relatable to people with complex and autoimmune conditions where the abundance of daylight, vitamin D, B vitamins, gut health and anti-inflammatory lifestyle play a big role in symptom management.

When one of these areas starts tanking, it may also impact the mood.

But nothing is ever lost, in the carousel you’ll find some helpful steps for bringing yourself back to happy. Have a look and please share with those of your friends who need to read it today.

Stay healthy! 🍂

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