Top Anti-anxiety Foods -Eat your Way to a Calmer You

Anxiety can affect us all from time to time, often making us feel nervous, pre-occupied and self-conscious.  Anxiety disorders are the most common mental health conditions.  In the UK, over 8 million people are experiencing an anxiety disorder at any one time and up to 1 in 3 people have a panic attack at some point … Read more

Coffee, Caffeine & Sports Performance

Looking for an extra boost before a workout? A preworkout coffee may be one of the easiest ways to enhance your performance and provide you with some additional health benefits.

Nootropics: The ultimate brain food?

Do you feel like your brain needs a bit of a mental boost but don’t want to overdo it with stimulants?  Enter the world of nootropics or cognitive enhancers. These are the latest health hack people are trying to improve their productivity and boost mental performance. Of course there are many factors that can affect … Read more

Five Lifestyle Strategies for Healthy Aging

Recent research into biological aging clearly indicates that the aging process is malleable. While we may not be able to do anything about our chronological age we can impact our biological age. Both epidemiological studies and randomised studies indicate that certain lifestyle and dietary factors can improve health and lifespan. It goes without saying that … Read more

Brain Fog: Tackling the Inflamed Brain

Brain fog…we’ve all experienced it from time to time…. difficulty focusing, foggy head, brain fatigue… There can be many factors involved in brain fog – if it is ongoing you need to address potential underlying imbalances. Often getting a full functional blood test can help identify any underlying body system issues. Some of the common … Read more

How to Upgrade Your Brain

Worried about your memory or cognitive health? There is no reason why it should decline as you age. There is much you can do to keep your brain sharp and even boost your brain power no matter what age you are. In my book Brain Boost Diet I discuss the key factors that can adversely … Read more

The Brain Benefits of Lion’s Mane

Interested in Longevity and healthy brain aging? Then you need to know about the benefits of Lion’s Mane. During the writing of my book The Brain Boost Diet I spent time investigating the various properties and benefits of medicinal mushrooms. One of the most well researched when it comes to brain health is Lion’s Mane. … Read more

How To Snack Without Ruining Your Diet

Sticking to a diet plan can be hard at times especially when hunger strikes. But you can still enjoy great food including snacks and still lose weight. With the right choices and portion sizes there are a great range of options you can choose without blowing your diet. Here are some great tips and options … Read more

Eat For a Better Brain: Top Foods To Enhance Performance

Whatever your age, we all need to keep our brain in peak working condition. One of the key influencers on how we think and feel are the foods we pile on your plates. With a weight of 1.3kg/3lb our brains are one of our heaviest organs, demanding the most oxygen and glucose. Our brain uses about … Read more

Sustainable Diets and Plant Based Eating

It’s a new year! If you’re contemplating your goals for 2022 why not make some changes that have a lasting impact on both your health and the environment.  With the need to tackle climate change making headline news around the world in 2021 we are all more aware that the food choices we make have … Read more

Healthy Lunch Ideas

September means back to school and typically changes to your daily routine. Healthy lunch ideas that also include portable options are one of the most popular requests I get from clients. Whether you are thinking about options you can take to work or something suitable for children and teenagers you certainly don’t want to be … Read more

Simple Ways to Ditch the Sugar

Do you have a sweet tooth? Most of us will overindulge at times but many of us are consuming far more than we should. From soups, ketchup, salad dressings and ready meals, added sugar is present in so many everyday products it can be hard to avoid. With our busy lives it is all too … Read more

Weight loss Plateaus and When to take a Diet Break

If you’ve read any of my fitness and weight loss blogs you’ll understand the importance of energy balance and macros for weight loss.  Regardless of what you’ve been told, if you want to make a long term difference when it comes to the scales and your body composition you do need to understand how many … Read more

Is Your Environment Sabotaging Your Health Goals?

Whatever your health goals – whether it is to lose weight, improve your diet overall, skip the snacks or alcohol there is one area that is often overlooked – the environment you create around you. Think about it – if you see a bowl of sweets or a plate of cookies on your desk at … Read more

Nutritional Genomics – when your genetic tests matter

Nutrigenomics is a scientific discipline that studies the relationships between our genes, nutrition and health—all the way down to the molecular level. This knowledge helps us understand how genetics affects nutritional needs, and informs what steps we can take to help improve overall health. We are all unique. While we all have the same genome, … Read more

My Top Minerals for Healthy Mood

There are hundreds of neurotransmitters in the brain and when it comes to maintaining a healthy mood and optimal cognition their balance is crucial. Production of neurotransmitters however requires a vast number of different nutrients. If the body is malnourished then it is impossible for the brain to function optimally. What is often overlooked is … Read more

Building Healthy Habits for Long Term Success

Have you ever looked envious at someone who always seems to show up to the gym, gets in their daily run or eats healthy all the time.  We know that if we want to get into shape we need to move more, lift weights, eat the right number of calories and protein.  So why does … Read more

Lectins – when food may not be your friend

Lectins are one of the most significant sources of food sensitivity yet are often overlooked. If you are struggling with ongoing digestive issues or autoimmune flare ups then you may wish to consider whether lectins are a problem for you. What are Lectins? Lectins are a diverse family of protein molecules that plants evolved to … Read more

Brain-derived neurotrophic factor (BDNF) – help for the aging brain

If you’re interested in optimising your brain health and cognition the chances are you have heard of Brain derived neurotrophic factor (BDNF).  Neurotrophins like BDNF are brain nourishers and without optimal levels our memory, cognitive function and mood can suffer. We have 86 billion neurons in our brain and to function our brain needs vasts … Read more

Intermittent Fasting – Should You Try It?

Intermittent fasting (IF) is receiving plenty of attention in the press and scientific research regarding its potential health benefits. So should you try it? What is Intermittent Fasting? While it may appear to be the latest dietary approach to hit the press, fasting has been around for as long as man has walked the earth. … Read more

Alcohol – How to enjoy a drink while dieting

If you’re looking to lose weight alcohol can be a tricky subject. Many people exclude it altogether but then struggle when socialising. Drinking too much is one of the quickest ways to ruin your efforts but it is still possible to include the odd drink and still lose weight. The Problem with Alcohol Alcohol is … Read more

How to Thrive During Menopause & Beyond

Why shouldn’t your pre and post-menopausal years be the happiest, most vibrant, and most fulfilling years of your life?  Menopause is a natural female transition. It is not inevitable that you will experience negative health impacts. With personalized, targeted intervention there is no reason why you cannot feel great during the transition and beyond.  In … Read more

Weight Loss During Menopause

If you are approaching the menopause you may be noticing changes to your health and shape. Along with the hot flashes and dry skin, one of the most common complaints is struggling to keep the weight off.  Even if you have been careful with your diet you may still find the weight creeps on. Frustrating … Read more

Brilliant Meal Prep Ideas to Save you Time & Money

If you’re trying to stick to a healthy diet, meal preparation is your key to success. Not only will it halve your time in the kitchen but you’ll save money and be less tempted to reach for something unhealthy when hunger strikes. Spending a little time each week preparing and cooking meals ahead of time means … Read more

How Many Calories Should I Eat?

If you are serious about changing your body composition, whether it’s to lose fat or build muscle (or both) you need to have some understanding what and how much you are eating. Regardless of how ‘clean’ you think your diet is, calorie intake matters.  There are no quick fixes when it comes to fat loss … Read more

Top 8 Benefits of Exercise

Ok so we know exercise is good for us but did you really know how beneficial it is for our health now and long term? Regular exercise can have profound effects on our health and improve longevity so if you need more reason to get up and move here are top 10 benefits to consider. … Read more

Supporting Brain Health: how to boost brain circulation

One of the reasons why I wrote the Brain Boost Diet was due to seeing my Gran struggle with dementia for the last few years of her life. There are many reasons for cognitive decline but often there are a number of physiological dysfunctions present. I discuss these in the Brain Boost Diet and they … Read more

Can CBD Oil Improve Your Sleep?

If you’ve struggled with poor sleep the chances are you have tried endless gadgets, supplements and lifestyle hacks. There can be many factors involved in why you are finding it difficult to sleep and we have written previously about this. For long term resolution it is important to look at whether there are any underlying … Read more

How the Compound Effect can help with weight loss

Why those small changes really do make a difference If you’re trying to lose weight, exercise more or improve your health, forget crash dieting and extreme marathon workouts. Taking small steps—not giant leaps—are more likely to get real results. When you focus on just a couple of small changes at a time – whether that’s … Read more

Tackling Menstrual Migraines

If you have ever experienced a migraine you will know how debilitating it is. For many the throbbing head will also be associated with nausea, vomiting and visual disturbances such as flashing lights. It is still debated whether migraines are primarily a vascular (blood vessels) or a neurological dysfunction (dysfunction of neurons), but it’s likely … Read more

7 day Green Smoothie Challenge – Lean & Nourish Club

The simple way to upgrade your diet. Just by adding one green smoothie to your diet each day you can give your body a wonderful nutrient boost to keep your body energised through the day. A green smoothie daily is an effective, easy way to increase your intake of leafy greens which are packed with … Read more

Weight vs Body Composition

Most people are way too fixated on their weight and what the numbers tell them on scales. If all you want to do is lose weight then starving yourself and going mad on cardio workouts until you burn out will probably achieve this for you. The trouble is you are likely to end up ‘skinny … Read more

The Importance of Sleep

If you want to be really healthy, you need to get enough sleep. Unfortunately for many people, sleep can be elusive. The latest UK survey revealed almost half of British women (43%) say they are not getting enough sleep. In fact, 45% do not feel well-rested when they wake up. Problems with a lack of … Read more

WEIGHT LOSS – The hormone link

Are you fed up with the standard health advice of eat less and exercise more to lose weight?  Unfortunately, the well-worn notion—that as long as you burn more calories than you consume, you will lose weight—is simply wrong.  The same number of calories from different types of food can have very different biological effects. Equally … Read more