Discover how small, meaningful changes to food, stress, mindset and connection can transform your energy and wellbeing this May.
1: Feed Your Energy, Not Just Your Hunger
One of the simplest ways to start feeling better in your body is by looking at how you eat, not just what you eat. If you often feel tired, foggy, irritable or craving sugar by mid-morning or late afternoon, your blood sugar might be to blame. The good news? You don’t need to start from scratch – just gently upgrade what you’re already doing.
Eating for energy isn’t about restriction or complicated food rules. It’s about creating balance on your plate so your body gets a steady, sustained release of energy rather than sharp spikes and crashes.
Start with what you already eat
Rather than overhauling your diet, begin by looking at your current meals and asking yourself: what could I add to make this more balanced?
Love jam on toast for breakfast? Great – try sprinkling over some chia seeds for protein and fibre, and adding a sliced banana for natural sweetness and extra nutrients. Usually have a jacket potato with cheese for lunch? Keep it, but add a colourful side salad with olive oil for healthy fats and fibre.
The key is to think of every meal as an opportunity to feed your energy, not just silence your hunger. You’re not changing everything – you’re building on what you already do.
The balanced plate formula
A great visual to keep in mind is the idea of building your meals around four key components:
✔️ Protein – to keep you full and support hormone balance
✔️ Fibre – to steady blood sugar and support digestion
✔️ Colour – from vegetables or fruit, full of antioxidants and nutrients
✔️ Healthy fats – for slow energy release and brain health
When these elements are present, your meals become naturally more satisfying and energy-sustaining. You’ll likely find that cravings reduce, mood improves, and you have more consistent energy to get through the day.
To listen to this podcast episode 243 released on 7th May click the link below
2. Support your stress, don’t silence it
We’re not designed to live in a permanent state of stress, yet that’s exactly what many of us are doing. Learning how to manage and regulate stress, rather than simply pushing through it, can be one of the most powerful steps you take for your health.
Stress isn’t the enemy – it’s constant stress thats the problem
Stress is a completely natural and useful response. It helps us rise to challenges, meet deadlines, and stay safe. The problem is that many of us are stuck in “on” mode — always doing, always thinking, always reacting. This chronic low-level stress puts enormous strain on the body. It can disrupt sleep, trigger hormonal imbalance, fuel inflammation, and leave us feeling wired but exhausted.
The goal isn’t to remove all stress (that would be impossible), but to make sure that we’re recovering from it. Your stress response should rise when needed, then fall again when the moment has passed. When it doesn’t, the body stays on high alert — and that’s when long-term issues start to show up.
Creating calm in the everyday
ou don’t need a complete life reset to support your nervous system — just a few small, intentional shifts throughout your day. That could be as simple as stepping outside with your morning coffee, taking five slow belly breaths before a meal, or using a grounding technique like finger-trace breathing: running your finger up and down each side of your hand while you breathe in and out.
These small pauses send a clear signal to your nervous system: you’re safe. With practice, they help to lower cortisol, improve sleep, support digestion, and bring your body out of survival mode. They might seem small, but these moments of calm can change how you feel – not just in the moment, but over time.
To listen to this podcast episode 244 released on 14th May 2025 click the link below
3. Rethink all or nothing and just start with something
One of the biggest blocks to change is the belief that we have to do everything perfectly, or not at all. But real progress starts with one small step — something simple, doable, and easy to build on.
Perfection isn’t required
So many people wait for the “perfect” moment to start making changes. Maybe it’s when work is quieter, or the kids are back at school, or when they’ve finally bought the right supplements, trainers, or blender. But waiting for the stars to align means we often do nothing at all. The truth is, you don’t need to change everything overnight — and you don’t need to get it perfect.
In fact, perfection is the enemy of progress. The key is to start where you are, with what you have. Whether it’s adding a sprinkle of chia seeds to your usual breakfast or swapping just one of your afternoon coffees for a herbal tea, these tiny actions are what lead to real results. And once one change becomes part of your routine, it’s easier to add another.
Build on what you can do now
When you take one small action and repeat it regularly, it becomes a habit. That habit builds confidence, and suddenly you’re making choices that support your health without even thinking about it. Maybe you start with one 10-minute walk a week. Then it becomes two. Maybe you aim for three proper meals a day. Then you start adding colour and variety to your plate.
These aren’t dramatic changes. They’re tiny, manageable shifts that work in real life — even on the busiest days. And that’s what makes them stick. Stop waiting for the right time, and instead ask: what can I do today?
To listen to this podcast episode 245 released on 21st May 2025 click the link below
Connection is as nourishing as food
It’s easy to focus on food, exercise and sleep when thinking about health — but one of the most overlooked areas of wellbeing is human connection. We are wired for community, and we thrive when we feel connected.
We’re built for belonging
For most of human history, we lived in close-knit groups — tribes, villages, extended families. We cooked together, worked together, shared stories and supported one another. But in today’s world, it’s easier than ever to live in isolation, even when we’re surrounded by people. We message instead of call. We scroll instead of meet up. And over time, this disconnection can quietly affect our emotional and physical health.
Research from the world’s longest-living populations — known as the Blue Zones — shows that a strong sense of community and belonging is just as important as diet or movement. Real connection supports our nervous system, reduces stress, and improves our overall wellbeing. It’s not just good for the soul — it’s good for the body too.
One connection can make a difference
Creating connection doesn’t have to mean big social events or new friendships. It could be something as simple as phoning someone instead of sending a quick message. Inviting a friend for a walk. Joining a local class or group where you can chat and be around others who enjoy the same things. Even a short conversation over a cuppa can lift your mood more than you realise.
This week, challenge yourself to create just one real connection. Something small. Something human. Because the more we prioritise genuine connection, the more supported, seen and settled we start to feel — and that’s a powerful foundation for every other area of health.
To listen to this podcast episode released on 3rd January click the link below
Let’s keep the momentum going
I’d love to know what landed for you most from this month’s focus. Did something spark a shift in your thinking? Are you making small changes already? Come and say hello over on Instagram or Facebook – I always love hearing from you.
If you’ve enjoyed these reflections, make sure you’re subscribed to the Fab Female Nutrition podcast so you never miss an episode. There’s always more inspiration, practical advice, and support to help you feel your best – one small step at a time.
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A note about our sponsor
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Want to know more about ways to work with me?
There are many ways that you can work with me to balance your hormones and improve your health and wellbeing.
On Facebook the Fab Female Nutrition Club is a wonderful FREE community where I offer lots of support and advice on female health and wellbeing. I also love to cook and create recipes and I’ll often be seen in the group cooking live and sharing all the wonderful health benefits of the ingredients used.
My Fab Female Nutrition Membership sits alongside the free club, but offers you lots of resources and group coaching with me. The hub has the full recipe book that is constantly being updated, the 5 elements of health containing resources and guides to help support you in your health journey. And 6 group coaching calls a year, plus access to other member benefits such as discounts from group programs.
A few times a year I work with groups of ladies to transform their health and wellbeing. Appropriately called The Transformation Program it can help with many differing issues and we have had hugely impressive results – including up to 100% reduction in symptoms. If you suffer with IBS, fatigue, inflammation, hormonal imbalances or just want to spend some time concentrating on your health and wellbeing they are fabulous value and great fun.
If you feel like you need a more bespoke option, then my 1:1 coaching and testing is for you. We will concentrate on your specific needs creating nutritional protocols that support your health goals. We take a full health history, then tailor testing to help create and refine protocols so that you learn about your body and how to support it. I will be with you every step of the way to guide you and ensure that you realise your true health potential. Find out more here.