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VDA Nutrition

Inspiring people on how to eat and live for optimum health + well-being. Qualified Nutrition expert, author and speaker. www.vdanutrition.com

Come play here, have fun, inspire and live consciously. Masters of Science in Nutrition - Expert in alternative and nutritional therapies, health and wellness speaker, author, founder of the Eco diet and VDA nutriiton, consultant to international organizations and research and development expertise in the health industry. Expert in supplement and alternative medicine. My passion is to share my experiences, my knowledge and philosophy on nutrition, life, what inspires and uplifts me!

16/09/2025

We all know that foggy-headed feeling that sets in after a poor night’s sleep, right?

Rather than reaching for coffee which can crash your nervous system, a study has shown that supplementing with creatine can temporarily improve cognitive performance and reduce fatigue during sleep deprivation.

STUDY METHOD

Participants were split into two groups. One group received a high dose of creatine (0.35 g per kg), while the other took a placebo during a 21-hour period of partial sleep deprivation.

Researchers monitored brain chemistry and tested participants’ cognitive function with standard assessments.

RESULT

They found that creatine supplementation helped sustain normal phosphocreatine and ATP levels in the brain, even when participants were severely sleep-deprived. Creatine users also performed better on tasks measuring working memory and processing speed than those who received the placebo.

The study used a relatively high dose of creatine, around 24.5 g of creatine, which aligns with discussions that the brain may require a higher dose than muscles.

🤍

It all makes sense. As creatine creates energy which your brain and muscles constantly rely on, poor sleep will deplete your body's natural supply.

A temporary high dose is shown to be beneficial in times of sleep deprivation but I recommend taking 3-5grams daily to build up and maintain your body's creatine stores and see how you feel.

I take and recommend Creatine Bioactive

11/09/2025

The study of epigenetics is super interesting.

It teaches us that, as our cells control our gene activity without changing the DNA sequence, we can regulate our gene activity as our cells are changeable.

This is useful for biological ageing. We can regulate, even reverse, the behaviour in our cells to manipulate ageing.

From the age of 35 we start to rapidly lose mitochondrial function, the powerhouse of each cell. When they die, the cell dies. Cell death leads to accelerated ageing, not only wrinkles, but our key vital organs.

The good news is that our diet and environment matter, influencing mitochondrial growth and healthy cells.

This is my recommended checklist.

● Sleep

Get sufficient, consistent quality sleep. 7-9 hours is golden. During sleep your body not only restores cells, it detoxifies, produces collagen, balances hormones, does muscle repair and growth, increases cognition, builds immunity and improves markers of metabolic health.

● Nutrition

Be strategic with nutrition. You can alter your ageing gene expression with diet and eating patterns.

Eat a whole food low-carb diet with loads of greens, cruciferous vegetables, seasonal vegetables grown locally, healthy grass-fed organic animal protein (if eating animal protein), healthy fat and fibre. Avoid seed oils. The electrons and antioxidants in this diet will help keep your mitochondria protected.⁠

● Resistance training

Build muscle strength. We have an enormous number of mitochondria in our muscles, and exercise improves the number of mitochondria and their functionality.⁠ Muscle mass also improves blood glucose levels, reduces chronic inflammation, and improves brain health. All of these affect ageing.

● Get more sunshine

Let the first morning rays of sunlight come in through your eyes. The infra-red light is incredibly helpful for mitochondria.⁠

● Emotional health

Don't underestimate the importance of doing mental health work. Any trauma retained in our anatomy can lead to ageing. Forgive, let go and release all anger and resentment. It is so vital.

● Top supplements

NMN and Niacinamide
CoQ10 with PQQ
Glutathione
Curcumin
Berberine

These are superstars for mitochondria.

09/09/2025

Eating well but always hungry?
⁠
Before anything else, look at your state of mind.⁠
⁠
We often eat not out of hunger, but stress, boredom, if we are sad, if we are happy – you name it.⁠
⁠
Then, focus on quality foods that satiate you, don't count calories, count nutrients and keep your blood sugar level. Spiked sugar in the blood leads to hunger.⁠
⁠
Consider these.⁠
⁠
● Never start the day with a sweet breakfast – always savoury (unless fruit and nuts/seeds). Start the day with protein and not sugar.⁠
● Only snack if you need it and only after drinking water. Start by drinking water first to ensure you’re not just thirsty. Remember that snacking can sometimes impede your digestion as you need 4 hours between meals to fully digest and for those with leaky gut or slow digestion, you’ll need the time to recover.⁠
● Give your body at least 12 hours to digest overnight and stop eating at least 3 hours before bed in order to fully process everything, this rest is crucial for your liver.⁠
● Focus on nutrient density and whole real foods in their natural state. Nothing processed or refined.⁠
● Eat food in the following order:⁠
⁠
1. Vegetables⁠
2. Fat⁠
3. Protein⁠
4. Then something sweet – dark chocolate or berries⁠
⁠
Note: fibre and protein help control blood sugar and keep you full.⁠
⁠
● Prioritise protein and good fats in each of your meals. This is key for satiety. Be strategic about carbohydrates, dress your carbs, always add fat and protein to carbs.⁠
● You can eat some fruit in season. I love berries for antioxidants!⁠
● Eat 2 – 3 meals a day, no snacks to keep sugar low⁠
● Have the lightest meal in the evening⁠
● Consider Apple Cider Vinegar before meals as it slows the rate of stomach emptying and prevents large blood sugar spikes⁠
● Consider taking berberine as a supplement before meals. It can switch off overactive hunger signals and promote satiety⁠
⁠
Remember, always focus on food quality vs quantity. This will work out more economical in the long term as you will be fuller longer, in better health and most of all nourish your body.⁠
⁠
With love, Vanessa xx⁠
⁠

04/09/2025

Some visceral fat during perimenopause is normal, too much can lead to insulin resistance, diabetes, heart disease and inflammation.

In my latest blog - 30-Day Visceral Fat Protocol. Women in Perimenopause - I share my guide on how to reduce visceral fat.

As always, it's important to eat protein, fat and fibre at every meal to stabilise blood sugar, reduce bloating and inflammation and promote satiety.

This is my sample plan over a 30 day period.

DAY 1 - 7

● Breakfast: Scrambled eggs (organic, pasture-raised eggs) with spinach and avocado
● Lunch: Grilled chicken breast with mixed greens, olive oil and lemon dressing
● Dinner: Wild caught salmon or any wild fish with roasted Brussels sprouts and sweet potatoes
● Evening: 85% dark chocolate (1-2 squares) with peppermint tea or rooibos tea

DAY 8 - 14

● Breakfast: Omelette with mushrooms, onions, and organic raw cheese
● Lunch: Grass fed fillet with rocket, steamed broccoli and avocado
● Dinner: Stir-fried tofu (or organic chicken) with cauliflower rice, bell peppers and sesame oil
● Evening: 85% dark chocolate with peppermint tea or rooibos tea

DAY 15 - 21

● Breakfast: Eggs with sautéed kale and avocado
● Lunch: Grass-fed beef burger (no bun) with a side of roasted zucchini and spinach
● Dinner: Grilled organic chicken breast with roasted carrots and green beans
● Evening: 85% dark chocolate with peppermint tea or rooibos tea

DAY 22 - 30

● Breakfast: Smoothie with protein powder, flaxseeds, frozen cauliflower and a handful of berries, unsweetened almond milk
● Lunch: Grilled hake with mixed greens, avocado, bell peppers and balsamic vinaigrette
● Dinner: Zucchini noodles with organic minced beef in a homemade tomato sauce
● Evening: 85% dark chocolate with peppermint tea or rooibos tea

If you have any questions, post below and listen out for my solo IG Live at the end of September where I will be answering all questions relating to visceral fat on perimenopause plus more tips from my 30-Day Visceral Fat Protocol available through my latest blog. Link in bio.

02/09/2025

Hormonal shifts impact metabolism and fat storage in Perimenopause especially around your belly. While some is normal and even healthy, too much can be problematic to your health.

Here is my nutritional guide to reduce unhealthy visceral fat.

● Eliminate processed sugars, refined grains, and sugary snacks.

● Eating whole foods is key. Just simple foods in their natural state.

● Eat *protein, * fat and *fibre at every meal. Some fruit in season. I love berries for antioxidants.

* Protein
Aim for organic, pasture-raised animal products whenever possible (chicken, grass-fed beef, wild-caught fish) or plant-based proteins (tofu, tempeh). So protein with every meal to stabilise blood sugar and support muscle.

*Fats
Healthy fat examples for every meal are avocado, olive oil, coconut oil, and nuts to reduce inflammation and promote fat burning.

*Fibre
Fill your plate with fibre-rich, low-carb veggies like spinach, broccoli, cauliflower, kale, and zucchini. These help support digestion and reduce bloating.

● Don't snack between meals and make sure your meals are satisfying enough that you shouldn’t need to snack and are satiated for 5 hours after a meal.

● Have your lightest meal in the evening, and 3 hours before sleep for healthy digestion.

● Stay hydrated aiming for 2-3 litres of water daily to support your metabolism and keep you feeling energised.

● Supplements for support:

Berberine
Helps improve insulin sensitivity and reduce belly fat. Take 500 mg twice a day with meals.

Bergamot
Supports fat loss and reduces visceral fat while improving cholesterol. Take 500 mg daily.

Ashwagandha
This adaptogen helps balance cortisol, the stress hormone, and can improve sleep. Take 500 mg once a day, preferably in the evening.

For more on reducing visceral during this hormonal transition - visit the link in my bio for my latest blog - which also includes a free downloadable PDF.

28/08/2025

I have seen the most radical transformations in my clients skin when they simply remove sugar from their diet.⁠
⁠
There is a biological reaction when you consume sugar, called GLYCATION, where sugar molecules attach themselves to other molecules, like proteins and fats. ⁠
⁠
Collagen is one of these proteins which results in a loss of elasticity, inflammation and free radical formation which all accelerates ageing of the skin. The reason why, is that sugar is a dehydrating agent.⁠
⁠
It is remarkable for me to see. When sugar is dropped, the inflammation drops, fine lines and puffiness are reduced, and the jawline becomes more defined.⁠
⁠
There’s nothing more powerful than the removal of any toxic substances from your body. You don’t need a special spa or a long list of medications.⁠
⁠
Besides sugar, food as a whole, is a proageing strategy.⁠
⁠
Try my 30 Day Sugar Detox Challenge and let me know if you see results. It offers meal plan advice with recipe ideas.⁠

https://vdanutrition.com/my-30-day-sugar-detox-challenge/
⁠
Post any questions you may have below or DM.⁠⁠⁠

26/08/2025

Science is telling us that simple lifestyle changes can reverse ageing ... and naturally too 🤍

It's not just about wrinkles appearing, it's about ageing biologically well.
Research shows us that the ageing process is a combination of genetics plus cell deterioration over time, and an accumulation of damage caused by environmental factors.

The good news is that we can control how quickly and to what extent this happens with environmental and lifestyle factors, and science can prove it.
I am a big fan of Kara Fitzgerald's work --

Dr. Fitzgerald has engaged in clinical research on functional longevity and epigenetics using a diet and lifestyle intervention.

In a study (PMID: 33844651), participants reduced their biological age by 3.23 years, and in another study (PMID: 36947707) by 4.6 years in 8 weeks.

These were dietary elements that the participants were asked to consume daily:

● 2 cups dark, leafy greens
● 2 cups cruciferous veg
● 3 cups colourful veg
● ¼ cup pumpkin seeds
● ¼ cup sunflower seeds
● 1 to 2 beets
● Liver or liver supplement (3-ounce servings per week)
● 1 serving of egg (5–10 per week)

They were also asked to eat two food servings daily of methylation adaptogens that control DNA gene expression. This is an example of one of the servings:

● ½ cup berries, preferably wild
● 2 medium garlic cloves
● 2 cups green tea, brewed 10 min
● 3 cups oolong tea, brewed 10 min
● ½ tsp rosemary
● ½ tsp turmeric

They were then asked to make the following daily lifestyle changes:

● Take 2 probiotic capsules
● Take 2 servings of “greens powder”
● Drink 8 cups of water per day
● Exercise for at least 30 min
● Practice breathing exercises twice
● Sleep at least 7 hrs
● Fast 12 hrs after their last meal of the day

None of the participants completed all tasks every day and so these results reflect what they did do. Researchers said that the commitment they did have was likely largely due to the nutritional coaching they had.

These findings are super exciting, and reinforce my passionate belief that we have full control over our health span, the way in which we age, both on the inside and out.

21/08/2025

Perimenopause often brings about changes in how your body stores fat, especially around your belly.
It’s the hormonal shifts that change your metabolism and therefore fat storage.
Some levels of visceral fat are normal and even healthy but too much can lead to insulin resistance, diabetes, heart disease and inflammation.
Not to worry, targeting visceral fat is possible with the right nutrition and lifestyle.
Visit my latest blog for a simple 30-day protocol to help reduce visceral fat and feel your best in perimenopause.

My blog also includes a free downloadable PDF of the 30-day protocol for reference.

www.vdanutrition.com/30-day-visceral-fat-protocol-women-in-perimenopause/

What’s one change you’re most excited to implement?

Share your thoughts in the comments below!

19/08/2025

Research shows that women live 25% longer than men ... ⁠.. but they spend 25% of this time in poor health.⁠
In my experience, women often suffer in silence. ⁠
Most research on fasting, hormones, exercise, biomarkers - the list goes on - are mostly done on men (we are not small men).⁠
⁠
There is such a gap in education in and around female health, especially hormones where lifestyle and emotions tend to catch up on us.⁠
⁠
My top recommendations on where to start for hormone optimisation. ⁠
⁠
💤 Sleep is EVERYTHING⁠
⁠
● The main pillar of health. If you get this right so much falls into place⁠
● 8 to 9 hrs of sleep is golden⁠
⁠
🚶 Walk, rebound and do resistance training⁠
⁠
● Get your steps in daily. In nature is a bonus. Walking especially after meals is beneficial for metabolic health⁠
● The muscle is the organ of longevity, aim to be strong and feel strong⁠
● Rebounding is great for circulation and your lymphatic system, it's also low impact and so much fun⁠
⁠
♨️ Detoxification - so NB today⁠
⁠
● Remove your toxic load in household, body and personal hygiene products⁠
● Sweat daily - even sauna⁠
● Go for lymph massages⁠
● Exercise in a heated room⁠
● Dry body brush ⁠
⁠
🤍Reduce your stress and deal with trauma ⁠
⁠
● 'You have to feel it to heal it' ⁠
● Don't hold any resentment, anger or regret. ⁠Left unprocessed can even lead to physical health challenges.⁠
● Live lightly and let things go⁠
● Be kind and gentle on yourself
⁠
🙏 Meditation and prayer⁠
⁠
● One of the most powerful self-care practices⁠
● Helps for a happier, healthier life⁠
● Time for yourself, with no other distractions⁠
● Feeling your emotions is an empowering act⁠
⁠
☀️ Get sunlight first thing⁠
⁠
● To optimise mood, hormones and set your circadian rhythm for sleep⁠
● Also aim to daily supplement with Vitamin D3⁠

14/08/2025

Anxiety is a common emotion which involves fear, tension or worry.
It can be exacerbated by stressful events, poor sleep, bad diet and lifestyle, and is very common in women with hormonal changes in their perimenopause and menopause years.

Everyday tasks can also trigger anxiety in people who are susceptible.
Saffron as a supplement has been shown to have incredible benefits in helping to ease anxiety.

It is definitely my all time recommendation in addition to hormone checks, good diet ... and my other go-to natural tips which you will find in my blog - ANXIETY. FIND CALM NATURALLY.

www.vdanutrition.com/anxiety-find-calm-naturally/

Swipe to see how best to take saffron to help ease anxiety.

12/08/2025

Evidence doesn't lie and we rely on research and scientific validation to ensure safety and effectiveness in the supplements we take.

There are more than twenty randomised-controlled, double-blind studies that have been conducted on saffron and its potential therapeutic effects on anxiety.

Research shows that saffron impacts the brain and anxiety pathways through the bioactive compounds in saffron like crocin, safranal, and picrocrocin. These compounds seem to influence the serotonin, dopamine, and GABA (gamma-aminobutyric acid) receptors which are responsible for producing a calming effect on the nervous system, reducing stress and anxiety.

In addition, as chronic inflammation has been linked to anxiety and depression, saffron has potent anti-inflammatory properties which could help reduce the neuroinflammation associated with mood disorders.

So, in summary, studies show that supplementing with saffron can:

🤍 Significantly reduce symptoms of anxiety and depression
🤍 Be equally effective as conventional pharmaceutical treatments but with fewer side effects.
🤍 Reduce symptoms in people with Generalized Anxiety Disorder (GAD)
🤍 Be a likely alternative for managing mood disorders associated with hormonal changes during menopause

I recommend Saffron Bioactive. They exclusively use affron®, considered the world’s leading saffron extract and scientifically and clinically proven to deliver results.

Post any questions below.

07/08/2025

Many women face daily stress.

Work, family, hormonal changes ... and more 😊

Nature has some powerful tools to help manage stress better.

Enter Adaptogens. They are plant-based compounds that help your body adapt to stress and maintain balance by regulating the body’s stress response, balancing hormones and supporting energy levels without the jittery side effects of caffeine or the crashes from sugar.

Think of them as your personal stress-relieving superheroes!

Here are a few adaptogens that are particularly beneficial for women:

● Ashwagandha

Known for its ability to reduce cortisol (the stress hormone) and support hormonal balance. Perfect for women juggling work, family, and self-care!

● Rhodiola

A natural mood booster that helps fight fatigue and anxiety. It’s especially great for those dealing with hormonal shifts during menopause.

● L-Theanine

A calming amino acid found in green tea. L-Theanine promotes relaxation and reduces anxiety without making you feel drowsy, making it ideal for a calm and clear mind during stressful moments.

● Maca Root

A natural hormone-balancing adaptogen that supports energy and mood - ideal for women dealing with perimenopausal or menopausal changes.

Tip: Add adaptogen powders to smoothies, teas or even baked goods Capsule form is easy for a simple daily boost.

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http://www.vdanutrition.com/

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Masters of Science in Nutrition - Expert in alternative and nutritional therapies, health and wellness speaker, author, founder of the Eco diet and VDA nutriiton, consultant to international organizations and research and development expertise in the health industry. Expert in supplement and alternative medicine. Functional Medicine practitioner and B-School Graduate My passion is to share my experiences, my knowledge and philosophy on nutrition, life, what inspires and uplifts me!