VDA Nutrition

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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!

10/03/2026

It is simple and daily, and if you repeat it for 30 days, you will see and feel the difference.

This is for 3 meals a day, evenly spaced.

Optional is to do a 12–14 hour overnight fast (last meal dinner, first meal breakfast or late breakfast, if fasting)

● Protein
25–40g per meal (lean meats, eggs, fish, tofu, tempeh)

● Healthy Fats
Olive oil, avocado, nuts, seeds, fatty fish

● Non-Starchy Veggies
Unlimited—leafy greens, broccoli, cauliflower, zucchini, peppers, mushrooms

● Low-Sugar Fruit
Optional 1–2 small servings/day (berries)

● Hydration
30–35 ml/kg body weight; electrolytes if active

Daily Supplements:

Green Tea Extract (EGCG): 250–500mg in the morning to support metabolism
Berberine: 500mg before meals to support blood sugar regulation
Bergamot: 500–1000 mg/day for lipid & cardiovascular support (optional)
Omega-3 (EPA/DHA): 1–2 g/day for inflammation and metabolic health
Magnesium glycinate: 200–400mg in the evening to support sleep and recovery
Creatine monohydrate: 3–5 g/day if resistance training

For more, visit my blog - Weight Loss & Metabolic Health. My 30-Day Optimisation Protocol.

https://vdanutrition.com/weight-loss-metabolic-health-my-30-day-optimisation-protocol/

05/03/2026

Saffron isn’t just a beautiful golden spice, it’s been used for thousands of years to support health and wellbeing. 🌿

Originally from Asia and known as Crocus sativus L., this vibrant spice has long added flavour and colour to food while quietly doubling as a powerful natural remedy.

A study [PMID: 34463070] shows that the saffron extract, affron®, administered for 12 weeks at a dose of 14 mg twice daily was associated with greater improvements in mood and psychological symptoms for women in perimenopause.

Study Method

86 perimenopausal women experiencing menopausal complaints received either a placebo or 14 mg of a saffron extract (Affron®), twice daily. Outcome measures included the Greene Climacteric Scale (GCS), Positive and Negative Affect Schedule (PANAS), and Short Form-36 Health Survey (SF-36)

Study Results

Based on data collected from 82 participants, saffron was associated with greater improvements in mood and psychological symptoms compared to the placebo.

● A significantly greater reduction in the GCS psychological score (P = 0.032)
● Characterised by a 33% reduction in anxiety
● 32% reduction in depression scores from baseline to week 12
● Significantly greater reduction in the PANAS negative affect score (P = 0.043)
● Saffron intake was well tolerated with no reported major adverse events

YOU are not doomed to roller coaster emotions in perimenopause. You can regain your sense of self, your mood can improve, and your energy and hormones can be balanced, but you cannot get away with poor lifestyle choices.

How you eat, sleep, your exposure to environmental toxins, and how you manage your stress levels all need to be managed in order to restore balance.

Don’t feel helpless, but rather get educated and empowered.

03/03/2026

So often I hear from friends, colleagues, and even clients that they’re on some form of antidepressant.

While pharmaceutical antidepressants absolutely have their place, they’re frequently prescribed as the first option.

I truly believe — and have seen firsthand — that there are powerful, natural ways to support mental health and ease depressive symptoms.

Before turning to medication, it’s worth considering some foundational factors.

Much love⁠
xx⁠⁠⁠

26/02/2026

I always focus on natural ways to address shedding, hair loss, and thinning of hair.

It is often caused by stress, malnourishment, rapid weight loss, and poor nutrition. Hormones also play a role, and so it’s always important to address these first.

My top tips for hair growth.

● Stimulate hair follicles to encourage new hair growth
● Balance hormones to trigger growth cycles in hair follicles
● Improve conditions of the scalp
● Decrease inflammation and improve scalp health
● Nourish the body

Here’s my go-to recommendation.

+ Use rosemary essential oil or Revitalising Hair Tonic to improve hair and scalp health.
+ Take these supplements to nourish from within:

● Biotin
●
● Omega 3

+ Then these supplements if you feel you are overly stressed:

● Ashwagandha
● L-Theanine

+ Add these to your nutrition:

● Eggs. Sulphur and biotin support stronger follicles
● Grass-fed meat and organ meats. The best forms of iron and zinc and organ meats are nature’s multivitamin.
● Pumpkin seeds. Zinc boosts scalp circulation
● Nettle tea boosts hair growth; it is rich in silica
● Seaweed. Iodine supports thyroid balance. Imbalances can cause hair loss

Then take a cold shower. It boosts microcirculation around follicles, and use your rosemary essential oil with it if you can.

24/02/2026

As a functional nutritionist, just like in functional medicine, I understand that it is important to look at the body as a whole and understand how each organ and system works together to function optimally.

Thanks to the wide variety of modern testing techniques, we can readily learn how well our bodies are functioning and if there is anything amiss.

Testing your biomarkers (the biological molecules found in your blood, fluids, and tissues) will give you the power to know if there are any abnormalities that may indicate underlying health concerns.

I recommend having them tested annually. When you know what you are dealing with and are able to compare your results year-on-year, then you are in a strong position to fine-tune your body for optimum health.

I recommend that you work with a healthcare practitioner, preferably a functional medicine doctor, who will understand your results and work with you to address conditions, if any, from the root cause up.

If you have any questions, post below or DM me.

19/02/2026

These simple, research-backed levers work especially well for women juggling food noise, guilt, decision fatigue, and info overload. They’re easy to apply and highly effective.

🤍 Hydration

As we are 50-60% water, I recommend hydrating all day.�

Start the day with water and a pinch of trace minerals for cellular hydration.

Avoid sweetened electrolyte drinks.

Thirst often masquerades as hunger (hello, 4pm cravings)—try a glass before reaching for a snack.

🤍 Protein at every meal

Protein stabilises blood sugar, controls appetite, supports muscle and mood, and increases overall satiety. Aim to include a quality protein source at each meal (eggs, fish, poultry, pasture-fed beef, legumes, or A2 dairy if tolerated). For most women, 20–35 g of protein per meal is a useful target.

🤍 Thoughtful meal timing

Space meals ~4–6 hours apart and prioritise three whole-food meals focused on veggies, protein, healthy fat, and fibre.

Emerging research supports morning nutrition for many women—early time-restricted eating (front-loading calories earlier) can help balance morning cortisol, leptin, and glucose control. �

Mix your approach: don’t fast the same way every day, and avoid chronic overfasting or extreme stressors.

Always nourish yourself well and get your body into a parasympathetic state so it feels safe.

🤍 Save most carbs for later (especially peri/menopause)

Shifting the larger portion of starchy carbs to later in the day may help reduce daytime insulin spikes, steady energy, and curb midday cravings—a strategy that often benefits women in peri- and postmenopause when insulin sensitivity changes.

🤍 Key supplements worth considering

● Bergamot: Evidence shows benefits for cholesterol and may help reduce visceral fat and improve metabolic markers—useful during perimenopause when oestrogen decline impacts lipids.

● Creatine: Not just for athletes—supports muscle, bone, and brain health, boosts energy, and may reduce low-grade inflammation. Particularly beneficial for women in their 40s and older.

17/02/2026

Let me get straight to it.

This protocol is simple, daily, and repeatable for 30 days.

Everything is focused on metabolic optimisation, fat loss, and hormone support.

3 meals/day | no snacks | no whole grains or starches | science-backed supplements.

Visit my latest blog.

It includes a daily nutritional blueprint, supplements, a daily movement protocol, and a daily template to repeat for 30 days.

Post any question below or DM.

www.vdanutrition.com/weight-loss-metabolic-health-my-30-day-optimisation-protocol

12/02/2026

It’s easy to get caught up in the newest supplements, trendy protocols, or “miracle” treatments for staying youthful.

The truth is, the biggest impact comes from getting the foundations right, and one of those foundations is to cultivate human connection and emotional well-being. ❤️

Socio-emotional support regulates cortisol, enhances immune function, and boosts heart rate variability (HRV), all essential for healthy ageing.

Nurture your relationships:

● Spend quality time with loved ones
● Engage in community activities
● Practice gratitude and mindfulness

Mental health practices:

● Meditation or breathwork to reduce stress
● Journaling or therapy for emotional processing
● A resilient mind and social support system amplify the benefits of physical health practices.

Health is an ever-evolving journey, a beautiful one with all its challenges. Letting go of being toxically perfect and knowing again that there is no “one-size-fits-all” formula for any aspect of wellness.

Much love,
Vanessa
.

10/02/2026

Creatine is a valuable nutrient that has a physiological role beyond energy and sports performance. ⁠
⁠
For women in peri/menopause, as oestrogen levels shift, the brain undergoes changes in how it uses energy. ⁠
⁠
Many women experience “brain fog,” slower recall, mood changes, and changes in focus. This is where supplementing with creatine helps, as a recent study shows—PMID 40854087.⁠
⁠
Study AIM ⁠
⁠
To investigate the effects of an 8-week supplementation with varying doses of creatine HCI, administered alone or in combination with creatine ethyl ester, on cognitive function, clinical outcomes, brain creatine concentrations, and biochemical markers in perimenopausal and postmenopausal women. ⁠
⁠
Study METHOD⁠
⁠
In a randomized controlled double-blind trial, 36 apparently healthy perimenopausal and menopausal women (mean age 50.1 ± 5.7 years) were randomly allocated to one of four groups: low-dose creatine hydrochloride (750 mg/day), medium-dose creatine hydrochloride (1,500 mg/day), creatine hydrochloride plus creatine ethyl ester (800 mg/day), or placebo. ⁠
⁠
Study RESULTS⁠
⁠
Supplementing with creatine compared to placebo showed an increase in reaction time (1.2 vs. 6.6%; p < 0.01), increased frontal brain creatine levels (0.9 vs. 16.4%; p < 0.01), and favorably modulated serum lipid profiles (p < 0.05). Moreover, medium-dose creatine hydrochloride demonstrated a potential advantage over other treatments in reducing the severity of mood swings (p = 0.06).⁠
⁠
What this means is that supplementing with creatine HCl offers a simple, evidence-based way to keep your mind sharp and focused!⁠
⁠
My recommendation and what I take is Creatine. It's amazing!⁠⁠⁠

05/02/2026

Perimenopause is laden with a variety of symptoms ... even unusual ones, which are frequently searched.

One of the most commonly searched (and solution-seeking) is the sudden wake-up call at 3am!

How many of you know what I am talking about?

💤

Sleep is a non-negotiable when it comes to health and well-being, and when we have those wake-ups, it disrupts so much, plus our energy for the day.

This is my protocol. Simple practices to help promote restful sleep—throughout the night.

● Maintain a consistent sleep schedule—wake and bed times

● Create a relaxing bedtime routine, and optimize your sleep environment

● Avoid stimulants like alcohol 3 hours before bed. Last caffeine intake before noon

● Have your last meal 3-4 hours before bed. This helps prevent digestive disturbances during sleep

● Eat adequate protein for many benefits, and it can increase deep sleep by reducing arousal

● Exercise regularly. It improves sleep by helping you fall asleep faster, stay asleep longer, and achieve deeper, more restorative rest

● Manage your stress for a natural lower release of cortisol in the evening. It is also your energy hormone. If your cortisol is still high before bed, it increases alertness, heart rate, and tension, making it hard to relax and fall asleep

● Ensure you have your hormones tested for any imbalances. Low progesterone is a significant contributor to bad sleep. Consider Verdant Vitex or bio-identical progesterone to help regulate hormonal balances

● As supplement support, try ashwagandha, apigenin, and magnesium to promote relaxation. L-Theanine is great during the day, an amino acid that supports calmness and focus

Post any questions.

03/02/2026

Feel like you need a detox bounce back?
To be honest, I am more of a fan of intelligent living daily. It isn't what you do for 7 days of the year but what your day consists of 90% of the time.
There are lots of detoxes out there, but many of them don’t work.
Your body is wise and does a lot of cleansing on its own, but there are ways we can naturally support its detoxification pathways when things are feeling out of kilter.
Whether you feel like you need a complete overhaul or a little extra detoxification support, this is my nutritional guide
● Source the best quality food, seasonally and locally.
● Seek regeneratively raised/organic foods wherever possible.
● Protein is essential, as your body requires adequate amounts of amino acids to construct enzymes and other molecules integral to the detoxification pathways, so make sure to eat enough protein.
● Avoid wheat and other gluten-containing grains (wheat, rye, barley) because gluten, especially gliadin in wheat, can irritate the gut. Skip foods like bread, pasta, cereals, cakes, and biscuits, and check labels for hidden wheat. Choose gluten-free alternatives such as oats, rice, quinoa, corn, millet, or buckwheat instead.
● Avoid caffeine. It is treated as a toxin by the body. Give yourself a break from coffee, black tea, colas and diet colas, and other caffeinated drinks. Reduce coffee to a maximum of one cup a day.
● Reduce sugar intake. Any added, refined, or processed food sugar, in any form, is a toxin. If you are interested in doing a sugar detox alone, explore my 30-Day Sugar Detox Challenge
● Alcohol. Ditch it for a few weeks. Give your liver a total break.
● Bad fats. Avoid fried and processed foods with hydrogenated fats, margarine, and commercial mayonnaise. Instead, choose healthy fats from fish, eggs, olive oil, and raw nuts and seeds, using olive oil or coconut butter for cooking.
● Eat a tablespoon of seeds daily (like pumpkin, sunflower, sesame, and flax) to provide essential fats, support cell repair, aid detoxification, and protect against cell damage.
● Increase your intake of greens through powders, spirulina, green smoothies, or recipes like pesto. Take a look at my story for the recipe.
NOTE: Don’t eat all day. Two or three meals spaced 5-6 hours apart and having your lightest meal in the evening is ideal.

29/01/2026

Weight-loss resistance, 3am wake-up calls, low libido, emotional frustration, muscle and joint pain?

These are some of the symptoms of the hormonal chaos in PERIMENOPAUSE.

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

I have prepared some simple protocols that you can implement to make it all so much easier and to navigate this time with ease.

Visit my latest blog—Perimenopause. My Simple Protocol Guide.

www.vdanutrition.com/perimenopause-my-simple-protocol-guide/

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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!