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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!

27/01/2026

If you choose natural compounds for weight loss, consider them adjuncts, not a core strategy.

This is what the research shows

GREEN TEA

A very recent animal study (2025) showed that green tea extract helped obese mice lose up to ~30% of body weight and improved metabolic function, including better insulin sensitivity, fat oxidation, and protection of muscle tissue, even while on a high-fat “Western” diet.

Green tea’s bioactive compounds (catechins and polyphenols) seem to improve fat metabolism and help regulate glucose/fat balance, especially under metabolic stress or overnutrition.

For humans, green tea isn’t a magic bullet, but for people with metabolic overload—insulin resistance, overweight, poor diet—adding green tea as part of an overall nutrition and lifestyle program can boost fat metabolism and support weight maintenance over time.

BERBERINE

Evidence shows berberine can modestly reduce BMI and waist circumference and support metabolic markers, particularly when taken at doses of about 1 gram daily for 8+ weeks.

Berberine activates a key metabolic regulator (AMP-activated protein kinase, or AMPK), which helps improve insulin sensitivity, increase fat oxidation, reduce lipogenesis, and limit new fat-cell formation.

Berberine may serve as a metabolic support tool, not a shortcut, and is most effective when taken in the context of a good diet, activity, and healthy habits.

BERGAMOT

Research highlights its potential for improving cholesterol balance, supporting healthier blood sugar levels, reducing oxidative stress, supporting lipid profiles, and supporting cardiovascular health. It is an incredible extract for visceral fat.

It works best alongside consistent nutrition, movement, and healthy habits.

It's always best to check with your healthcare professional before starting any new supplementation.

22/01/2026

Many people still treat weight loss the old way.

Eat less, move more, and maybe toss in a trendy supplement.

That can work, but recent science suggests smarter, more nuanced strategies.

A combination of metabolic optimization, nutrient timing, hormonal balance, and—with caution—natural compounds that may support metabolic health.

Based on the latest evidence and trends, these are the strategies with the strongest research backing for sustainable, healthy weight loss and metabolic optimisation:

METABOLIC-FIRST NUTRITION

● This is less about calorie obsession and more about quality & stability.
● Focus on stable blood glucose and insulin regulation and avoid high-glycemic, ultra-processed carbs.
● Prioritise nutrient-dense, fibre-rich whole foods, healthy fats, and good protein. It helps with satiety, metabolic flexibility, and reducing fat storage over time.

COMBINE STRENGTH & METABOLIC MOVEMENT

● Your muscle is a metabolically active tissue that boosts resting metabolic rate and improves insulin sensitivity, and so it's important to maintain or build muscle mass.
● Include a mix of resistance training, interval work (for metabolic challenge), and lower-intensity “Zone 2” sessions (for fat oxidation and mitochondrial health).

OPTIMISE SLEEP & CIRCADIAN RHYTHM

● Poor or inconsistent sleep disrupts hormones, insulin sensitivity, and hunger signals, which are all detrimental to fat loss.
● Morning sunlight is critical.
● Prioritise deep sleep, regular sleep-wake times, light hygiene, and minimal nighttime disruption.

STRESS MANAGEMENT & HORMONAL BALANCE

● Chronic stress elevates cortisol, promoting fat storage (especially visceral fat), insulin resistance, and appetite dysregulation.
● Incorporate regular stress-buffering practices: mindfulness, movement, nature, purposeful rest, and a balanced lifestyle.

USE METABOLIC 'SUPPORTING TOOLS,' NO SHORTCUTS

● If you choose natural compounds (like green tea or berberine), consider them adjuncts, not a core strategy.

20/01/2026

Exercise isn’t just about aesthetics; it’s a powerful tool for health and lifespan.

● Why does muscle matter?

After 40, women tend to lose muscle and gain fat at nearly equal rates. Muscle acts as a glucose disposal organ and supports insulin sensitivity, which is vital for hormonal health and ageing well.

● Focus on targeted movement

Strength Training: Preserves muscle mass, supports bone density, and enhances glucose metabolism. Strength training also acts as a “hormonal buffer,” helping maintain balance through hormonal fluctuations.

Zone 2 Cardio (moderate-intensity aerobic workout, hitting 60-70% of your maximum heart rate): Builds mitochondria and enhances cardiovascular capacity.

● Best practices:

- Aim for 3 to 4 focused strength sessions a week.
- Use progressive overload to steadily build strength, like adding weight, reps, or sets or reducing rest.
- Incorporate functional movements to support daily life by walking everywhere, or where you can, do housework, dance, or squat—whatever you need to do, but move.
- Aim for at least 150 minutes per week of moderate-intensity cardio like brisk walking, cycling, or swimming.

15/01/2026

A study has shown that just a 10-minute walk immediately after glucose intake has a positive impact on controlling blood glucose levels.

Known as postprandial glucose control, controlling blood glucose levels after meals, is essential for reducing the risk of various health issues like cardiovascular disease and dementia.

Regular physical activity has always been shown to help reduce these glucose spikes, and recommendations have always been at least 30 minutes of moderate-intensity exercise five times per week.

As many of us struggle to meet these goals, it is good to know that researchers (PMID: 40594496) have found that a short 10-minute walk taken immediately after glucose intake could be more effective than the commonly recommended 30-minute walk taken later.

STUDY DETAILS

To compare the effect of a 10-min walk immediately after glucose ingestion (10-min walk condition) on glycemic control to that of a 30-min walk 30 min postingestion (30-min walk condition).

METHOD

In a randomized, crossover, counterbalanced trial with three conditions (control, 10-min walk, 30-min walk), twelve healthy young adults (6 females) walked at a comfortable speed during the walking conditions (control condition = rest) after glucose ingestion (75 g).

RESULTS

The walking conditions yielded significantly lower 2-hour glucose areas under the curve (10-min walk = 15607 ± 702, 30-min walk = 15732 ± 731, control = 16605 ± 745 mg·min/dL) and mean blood glucose levels (10-min walk = 127.9 ± 19.4, 30-min walk = 128.9 ± 5, control = 135.8 ± 20.5 mg/dL) than did the control condition (p < 0.05, d = 0.712-0.898). The 10-min walk condition (164.3 ± 8.9 mg/dL) resulted in a significantly lower peak glucose level than the control condition did (181.9 ± 8.4 mg/dL, p = 0.028, d = 0.731) despite no significant difference between the 30-min walk (175.8 ± 9.6 mg/dL) and control (p = 0.184, d = 0.410) conditions.

Study summary: A brief 10-min walk immediately after a meal appears to be an effective and feasible approach for the management of hyperglycemia.

Isn't this just such a great time-saving health trick?

13/01/2026

Longevity strategies start with a solid foundation, and balanced nutrition is vital.

What you eat fuels every cellular process, influences hormone production, and supports recovery.

Optimizing your diet and smart supplementation can make a measurable difference.

Key nutritional pillars:

🌿 Focus on whole, anti-inflammatory foods: Prioritise colorful vegetables, healthy fats (avocado, olive oil, nuts), high-quality protein, and fiber-rich grains.

🌿 Support hormonal balance: Incorporate foods rich in omega-3s, magnesium, zinc, and B vitamins to promote healthy hormone synthesis and reduce inflammation.

🌿 Hydration: Adequate water intake supports detoxification, joint health, and skin vitality. I love trace minerals in my water.

🌿 Stop the snacking

🌿 Focus on protein/fat and fibre at each meal

🌿 Top supplements for women

Glutathione
Known as the “master antioxidant,” it protects cells from oxidative stress, supports detox pathways, and may slow cellular aging. I take glutathione daily for cellular resilience and longevity.

Magnesium
Critical for hundreds of enzymatic processes, magnesium supports sleep, reduces anxiety, and aids recovery—making it a must-have for women over 40.

Vitamin D
It regulates hormones, supports immune health, and improves mood.

CoQ10
Boosts mitochondrial function and energy and reduces age-related cellular decline.

Adaptogens (e.g., Ashwagandha)
Help modulate stress hormones and support resilience.

Start today.

08/01/2026

Our hormones are the body’s messengers—tiny signals with big influence.

Although estrogen and testosterone get most of the attention, growth hormone, melatonin, cortisol, and thyroid hormones are some of the most powerful hormones.

They are like dashboard dials for your health; in balance, your body adapts and ages well, but out of tune, you will struggle with mood, metabolism, and immunity, and they do influence how you will feel decades from now. And yes—these hormones naturally shift as we age.

Let me delve into these 4 everyday hormones.

GROWTH HORMONE (GH)

What it does: GH is an anabolic hormone that aids body composition, muscle repair, and metabolism. Women produce slightly more GH than men due to estrogen. After age 30, GH declines about 1% per year, leading to changes in body composition and vitality.

Longevity: GH helps maintain lean mass, supports metabolic flexibility, and assists with cellular repair—three pillars of healthy aging.

MELATONIN

What it does: Melatonin regulates sleep-wake cycles and is produced in mitochondria, reducing oxidative stress and inflammation. As melatonin declines with age, sleep quality and cellular repair also decrease.

Longevity: Higher melatonin levels support healthier aging, immune function, brain detoxification, and reduced inflammation.

CORTISOL

What it does: Cortisol, your daily "energy hormone," helps you meet demands but can stay elevated due to chronic stress, disrupting sleep and immunity and affecting glucose and hormone levels. It also tends to increase with age, worsening aging symptoms.

Longevity: High cortisol causes muscle loss, abdominal fat, worsens insulin resistance, and accelerates ageing.

THYROID HORMONES

What they do: The thyroid regulates metabolism, energy, temperature, mood, and digestion. Thyroid issues, especially Hashimoto’s, are more common in aging women and can cause symptoms like fatigue and weight changes, which may overlap with menopause or low mood.

Longevity: Low thyroid function can cause fatigue and impact cholesterol, heart health, cognitive clarity, and metabolism.

06/01/2026

My take on health trends to look out for this year.

✨ Hyper-personalised nutrition�

Say goodbye to generic diets. 2026 is all about eating based on your data—glucose, gut health, genetics, and lifestyle.

✨ Food for mood�

People are choosing foods that support focus, calm, and emotional balance. Gut–brain nutrition is huge this year.

✨ Metabolic health is greater than weight loss�

This year will be about measuring energy, visceral fat, uric acid, insulin sensitivity, and metabolic flexibility—not just the number on the scale.

✨ Longevity habits go mainstream�

Protein, anti-inflammatory eating, and smart supplementation are becoming everyday habits, not biohacker trends.

✨ Clean, minimalist supplements�

Transparency is in—confusion is out. So, a short ingredient list, with high quality, no fillers, and no plastic containers.

✨ Slow wellness, less intensity, and more sustainability.

2026 is about habits that support your nervous system and your life.

The bottom line: 2026 is the year of integrated wellness, where nutrition, mood, metabolism, and longevity all work together and become mainstream.
#2026

01/01/2026

These are the most exciting wellness habits to build this year. Let me know what you think.

GLUCOSE-STABLE MORNINGS

● The habit: Eat a protein and fibre breakfast (or first meal), not a carb-only one. Examples: eggs and greens, protein smoothie, Greek yogurt and nuts, tofu scramble.

MINI 'ZONE 2 BURSTS' THROUGH THE DAY

● The habit: Do 5–10 minutes of Zone 2 (e.g., incline walking, light cycling) 2–3 times per day. This stabilizes blood sugar, improves fat metabolism, and supports mitochondrial health better than one long session for many people.

MICRO STRENGTH WORK

● The habit: Add 3–5 “strength snacks” per day, like 15 air squats, 10 push-ups, a 30-second plank, 12 lunges, and resistance band rows.

THE 3-HOUR DIGITAL SUNSET

● The habit: No high-stimulation screens (social media, news, email) after your “digital sunset.” Choose a time 2–3 hours before bed. This improves sleep depth, HRV, and next-day insulin sensitivity.

THE 'PROTEIN ANCHORING' METHOD

● The habit: Anchor every meal with 25–35 g of high-quality protein.� This stabilises hunger, supports muscle synthesis, and helps maintain metabolic flexibility as you age.

ONE 'NERVOUS SYSTEM RESET' PER DAY

● The habit: Choose one:

- 4 minutes of slow breathing
- a 10-minute walk outside
- a sauna session
- a cold rinse
- 5 minutes of stretching or legs-up-the-wall
- Yoga Nindra or NSDR

DAILY FIBRE GOAL (30–40g with variety)

● The habit: Aim for 30–40 g of fibre from “the 4 Ps”:

- plants
- pulses
- polyphenols
- prebiotics

EVENING LIGHT RITUAL

● The habit: After sunset, dim lights and use warm bulbs, candles, or lamps, and zero overhead bright lights.

MICRO STRENGTH WORK

● The habit: Add 3–5 “strength snacks” per day, like 15 air squats, 10 push-ups, a 30-second plank, 12 lunges, and resistance band rows.

MATCH CAFFEINE TO YOUR CORTISOL CURVE.

● The habit: Delay caffeine 60–90 minutes after waking. Better energy, steadier cortisol, fewer crashes.

THE ANTI-FRAGILE WEEKLY CHALLENGE

● The habit: Once per week, do something that stresses the body positively, like:

- cold exposure
- longer hike
- fasting window
- heat exposure
- mental challenge
- strength progression

Blessings for 2026
#2026

30/12/2025

This is the transformation journey I did in my 40s, and I have not looked back.

● I take action: I go all in

I discovered that 50% effort = 50% results. When I dive into something, I give it everything I’ve got. The energy I put out comes right back to me in amazing ways.

● Tightened my inner circle

I’ve streamlined my relationships. Fewer people, but deeper connections, mean that I’m now surrounded by positive energy, and that’s powerful!

● Made more time with my female friends

I made a conscious effort to spend more time with my incredible female friends. Those laughs, chats, and shared experiences have brought so much joy and support into my life.

● I focused on less perfection, and more fun

I stopped chasing perfection and started focusing on consistency. Doing what makes me feel good—more often—has turned my routine into something I genuinely enjoy.

● Commited to doing hard things

I challenged myself to take on tough tasks. Every time I flex that muscle, I realize I’m capable of reaching heights I never imagined. It’s life-changing!

● Prioritised rest

I’ve embraced the art of downtime. Quality sleep and intentional rest days have become sacred. Recharging means I can show up for myself and others.

● Weekly art classes

I started attending a weekly art class, and it’s pure magic. Being creative is like medicine for my soul. It challenges and inspires me.

● Embraced change

I get excited about change now! Life is always shifting, and I’ve learned to welcome it. Both the good and the challenging moments are fleeting, so I embrace the journey as it unfolds.

My 40s have turned into a vibrant tapestry of authentic experiences, meaningful friendships, and real growth. It’s about living fully and appreciating every moment.

26/12/2025

There is immense joy in immersing oneself in books.

Just stepping into a bookstore fills me with excitement and wonder.

Each book is a gateway to new ideas, cultures, and experiences just waiting to be explored. Each story enhances my understanding of the world and strengthens my connection to humanity.

Gift-giving is another loved aspect of my relationship with literature.

Sharing a book with someone is deeply rewarding—it gives them an opportunity to escape their daily life and embark on a journey of learning and growth. Gifting a book is about sharing knowledge, inspiration, and the potential for change.

This is on my current reading list.

📕 Richard Sutton – Shift Happens

Life won't get easier. But you can get stronger. Stress, burnout, and self-doubt aren’t signs of weakness. They’re signals. And if you know how to respond, they can become your greatest advantage. Richard Sutton provides 12 tools that work, alongside 12 inspiring stories of high achievers who use them.

📕 Louise Hay - Trust Life

My everyday wisdom book. I have read Louise Hay since I was 13; I have all her books. Her principles are so powerful. I was gifted this book, and it is always with me. As she so beautifully explains, “Very simply, I believe that what we give out, we get back; we all contribute to, and are responsible for, the events that take place in our lives—both the good and the so-called bad. We create our experiences based on the words we say and the thoughts we think."

📕 Mimi Bouchard - Activate your Future Self

In this transformative book, Mimi Bouchard, the founder of the innovative Activations app, shares simple yet effective strategies to improve every area of your life. Whether it's health, relationships, career, or finances, her methods can help you become the happiest and most successful version of yourself.

📕 James Allen - As a Man Thinkith

This book is a timeless classic, especially relevant today, as many distractions can prevent us from living a fulfilling life. James explores the hidden strengths and potential within each of us by highlighting the significance of our thoughts. Our thoughts influence our character, circumstances, and destiny.

23/12/2025

As we approach the end of the year, let us take a moment to contemplate the profound truth that we are the ARCHITECTS of our EXISTENCE.

Every thought we entertain and every belief we embrace intricately weaves the tapestry of our reality. 🤍

It is so important to recognize the significant impact of our inner conversations; the words we speak to ourselves and our thoughts carry weight, affecting both our mental state and our physical health.

I love the remarkable finds of Dr. Masaru Emoto who demonstrated that the way we communicate with water can alter its crystalline structure. When water was spoken to kindly, it froze into exquisite harmonious formations, while harsh words led to distorted and chaotic patterns.

It serves as a strong reminder that our cells are always in sync with our emotional state and are impacted by the vibrations we generate, and it highlights the transformative power of self-awareness and intentional living. It encourages us to align our current selves with the vision we hold for our future:

Who is the person you want to be?
How does she think, talk, move, and carry herself?
How does she dress?
What makes her magnetic?
What does she enjoy doing/being?

By tuning into this version of your future self, you can activate so much change.

Try it. It resonates so much with me, creating the beautiful tapestry of my every day, especially when I feel stuck or down.

It is worth a try.

Much love,
Vanessa

18/12/2025

Feel like you are losing sight of yourself?

You’re tired after a full night of sleep
Your digestion feels off no matter what you eat
Your mood swings are untamable
Your libido, it packed up and left without saying goodbye
You are itchy in weird places

Etc

There isn’t anything wrong with you. You are not broken; there is nothing to fix but a crucial time to truly fine-tune every part of your life.

We are in this together.

Visit my latest blog.

www.vdanutrition.com/perimenopause-unspoken-symptoms

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Our Story

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!