Gut Health

GLP-1 Side Effect Solutions
GLP-1 Constipation Relief: 9 Tips to Get You Going (Without Feeling Miserable)
- May 26, 2025
- 0 comments
- by Brooke
“I’m losing weight… but I haven’t had a proper poo in a week.” Sound familiar? You’re not the only one clutching your stomach and wondering if your insides are staging a protest. GLP-1 constipation is real, it’s common, and honestly—it’s a bit of a buzzkill when you’re trying to feel your best.

Whether you’re on Wegovy, Ozempic, Mounjaro, or a compounded semaglutide, that uncomfortable back-up is one of the most frustrating GLP-1 side effects.

Your appetite’s down, your digestion’s sluggish, and suddenly your daily life revolves around… well, trying to go.

But don’t worry—I’m not going to sit here and tell you to “eat more fibre” and send you on your way. This post is packed with real relief strategies that work with your body (and your busy life).

From smart hydration hacks to easy supplements and gentle movement, these tips will help you stay regular without feeling like you’re on the verge of a digestive meltdown.

Right—let’s get things moving, shall we? Figuratively and literally.
Table of Contents

1. Eat More Fibre-Rich, Low-Bloat Foods
2. Don’t Skip the Electrolytes
3. Try Magnesium Citrate Before Bed
4. Drink More (But Not Just Plain Water)
5. Get Up and Walk After Eating
6. Add a Prebiotic or Probiotic
7. Try a Warm Morning Drink Routine
8. Use a Stool Softener If You’re Really Stuck
9. Track What Works for Your Body
Conclusion
Next Steps
1. Eat More Fibre-Rich, Low-Bloat Foods

Yes, fibre is the holy grail when it comes to GLP-1 constipation—but chucking back a salad the size of your head is not the one.

Instead, go for gentler, low-bloat options like chia seeds, oats, berries, cooked courgette, or even tinned pears. These are easier to digest and won’t leave you bloated and burping.

Pro tip? Add a spoon of chia to your morning yoghurt or smoothie. Small, sneaky, and super effective.

2. Don’t Skip the Electrolytes

Even if you’re drinking plenty of water, if you’re not getting your electrolytes—especially sodium, potassium, and magnesium—you’re missing a trick.

Without them, your body can’t move water into your intestines properly… which means your poo stays dry and hard.

Start your day with an electrolyte drink (or powder) before your coffee. Trust me—your gut will thank you.

3. Try Magnesium Citrate Before Bed

If you’re still stuck after all that, magnesium citrate might be your new best friend. It draws water into your bowel and gets things moving without the drama of harsh laxatives.

Take it at night, and with any luck, you’ll wake up ready to greet the loo like an old mate.

Always check with your GP or pharmacist first—especially if you’re on other GLP-1 supplements.

4. Drink More (But Not Just Plain Water)

Yes, hydration matters—but plain water isn’t always enough. Herbal teas (peppermint, ginger, dandelion), bone broth, or watered-down fruit juices can help hydrate your system and stimulate digestion.

Bonus? These are also fab for nausea relief, especially if you’re battling semaglutide nausea in the mornings.

5. Get Up and Walk After Eating

You don’t need to smash out a workout—just move your body.

A short 10-minute walk after meals can work wonders for digestion. It helps things shift along without the uncomfortable gas buildup or bloating.

Plus, it gives you energy—ideal if you’re also navigating GLP-1 fatigue and feeling sluggish AF.

6. Add a Prebiotic or Probiotic

Your gut bacteria might be a bit out of whack thanks to all the medication changes and Wegovy side effects.

Prebiotics (like green bananas or oats) and probiotics (like kefir or a quality supplement) can help get your gut flora back on track and support smoother, more regular movements.

Consistency is key—give it a couple of weeks before judging.

7. Try a Warm Morning Drink Routine

Warm liquids can stimulate digestion like nothing else.

A little lemon water, a mug of peppermint tea, or yes—even coffee—can help get the gut moving in the morning. It’s like giving your insides a gentle nudge instead of a shock.

Pair this with a short walk and you’ve got yourself a morning “movement” ritual.

8. Use a Stool Softener If You’re Really Stuck

When you’re beyond backed up and food just isn’t cutting it, don’t be afraid to use a stool softener (like docusate sodium).

It’s not a harsh laxative—it simply softens things to make it easier to pass.

Use it sparingly, and ideally under medical advice, especially if you’re adjusting your semaglutide dosage chart or dealing with other common side effects.

9. Track What Works for Your Body

Honestly, your bowel habits might be changing from week to week on GLP-1s—especially if you’re still early in the journey.

Use a simple tracker to note what you’re eating, drinking, and trying. You’ll spot patterns (like that magnesium miracle) and feel way more in control.

More awareness = less frustration. And let’s be real, the less time you spend wondering when you’ll finally go, the better.

You might also love:
Your GLP-1 Game Plan Starts Here

Feeling a bit lost on your GLP-1 journey? Whether you’re just starting out or deep into your dose increases, the GLP-1 Success Blueprint is your practical, no-fluff guide to navigating weight loss meds like Mounjaro, Zepbound, or Wegovy with confidence.

This isn’t another generic ebook. It’s a full toolkit designed to help you feel strong, informed, and in control, without the overwhelm.

Inside, you’ll get:
- GLP-1 Meds 101: Understand how they work, what to expect, and how each med compares (minus the jargon)
- Nutrition Guidance: Learn how to eat for fat loss and muscle retention, even when your appetite is low
- Workout Support: Discover the best ways to move your body without burning out
- 6-Week Action Plan: Simple daily steps and healthy habit examples to follow at your pace
- Mindset & Motivation Tips: Stay consistent even when your drive dips
- Red Flag Checklist: Know what’s normal, what’s not, and when to seek support
- Bonus: Myths & FAQs – Bust the most common GLP-1 myths and get real answers
Digital download only – use it on your phone, tablet, or print it out to keep by your side.

Ready to ditch the guesswork and actually feel good on your meds?

Grab it Here!

Conclusion

GLP-1 constipation doesn’t have to ruin your progress or your mood. With the right food, fluids, and gentle fixes, you can feel like yourself again—without spending half your day googling “how to poo naturally.”

Next Steps

“Small shifts create big movement—literally and figuratively.”

Grab your free GLP-1 Starter Kit – packed with food swaps, supplement tips, and daily habits to keep you feeling good (and regular).
Struggling with trapped wind too? Read next: GLP-1 Bloating and Gas: How to Beat That Uncomfortable Fullness
Or explore the full GLP-1 Side Effect Survival Guide to get real relief, fast—without second-guessing every meal.
GLP-1 Side Effect Solutions
GLP-1 Bloating and Gas: 9 Easy Ways to Beat That Uncomfortable Fullness
- May 25, 2025
- 0 comments
- by Brooke
“I’m barely eating, so why do I feel like I’ve swallowed a balloon?” If that’s been your vibe since starting Wegovy, Ozempic, Mounjaro or compounded semaglutide, you’re in good company. GLP-1 bloating is one of the most common side effects, and let’s be honest—it’s absolutely grim.

Tight waistband, trapped wind, belly like a beach ball… it’s not exactly the glow-up you imagined when you got your jab.

But here’s the good news: you don’t have to just suffer through it with a hot water bottle and a grimace. This post is packed with simple, actually effective tips to deflate the bloat and feel like yourself again.

We’ll cover what’s behind that gassy, sluggish feeling, how your daily habits might be stirring the pot, and what you can tweak to calm things down fast. Think smart swaps, realistic remedies, and a few GLP-1 supplements that don’t mess about.

Whether you’re adjusting to your semaglutide dosage chart, exploring the Volumetrics diet, or just figuring out what to eat on GLP-1 meds without turning into a human balloon—this is for you.

Right. Let’s sort that bloat out, shall we?
Table of Contents
1. Switch Up Your Fibre (Gently Does It)
2. Ditch the Fizzy Drinks (Even the ‘Healthy’ Ones)
3. Try Smaller, More Frequent Meals
4. Walk It Out After Eating
5. Go Easy on Protein Bars & Sweeteners
6. Try Herbal Helpers Like Peppermint or Ginger Tea
7. Avoid Eating Too Fast
8. Try Digestive Enzymes or Simethicone
9. Loosen Up—Literally
Conclusion
Next Steps
1. Switch Up Your Fibre (Gently Does It)

Yes, fibre is fab. It’s food for digestion, helps with blood sugar and keeps things moving. But on GLP-1s?

Too much too soon = bloating disaster.

If you’ve suddenly gone from beige carbs to lentils, broccoli and flaxseed smoothies, your gut is in full protest mode.

Try low-FODMAP, gentle fibres like oats, carrots, courgette, and tinned peaches. Build up slowly. Your belly needs time to catch up with your “new me” energy.

2. Ditch the Fizzy Drinks (Even the ‘Healthy’ Ones)

If you’re necking sparkling water all day—babe, that’s gas in a glass. Those bubbles don’t magically disappear once they hit your stomach.

And when digestion’s already moving slower (thanks, medication side effects), that trapped gas has nowhere to go but… awkward.

Swap it for flat water, herbal teas, or ginger and peppermint infusions for bonus nausea relief and digestion support.

3. Try Smaller, More Frequent Meals

This isn’t just a calorie-counting thing—it’s a comfort thing. Large meals take longer to digest, especially when semaglutide and nausea have slowed your gut right down.

That full, heavy, overstuffed feeling? Not the vibe.

Break up your meals into smaller portions, spaced out across the day. You’ll still get the nutrients you need, but with way less discomfort.

4. Walk It Out After Eating

No need to powerwalk like you’re late for the school run. Just 10–15 minutes of light movement after eating helps food move along your digestive tract and reduces the build-up of pressure.

Plus, it’s great for your mood and energy (GLP-1 fatigue, I see you).

Not only does it support gut motility, but it also helps your body feel less like a balloon and more like, well… you.

5. Go Easy on Protein Bars & Sweeteners

Look, protein bars are convenient—but a lot of them are sweetened with sugar alcohols like erythritol or sorbitol. And those? They’re like kryptonite for a sensitive stomach.

Cue bloating, wind, and bathroom drama.

If you want protein without the puff, opt for whole sources like eggs, cottage cheese, or a clean protein shake without loads of artificial ingredients.

6. Try Herbal Helpers Like Peppermint or Ginger Tea

These are old-school remedies for a reason—they work.

Peppermint helps relax the digestive tract and reduce gas, while ginger tackles both GLP-1 bloating and nausea like an absolute champ.

Sip slowly after meals or when your stomach starts feeling dodgy. Bonus points if you do it in a giant mug with your feet up. Wellness queen energy.

7. Avoid Eating Too Fast

You might be eating less—but are you still hoovering it down like someone’s about to nick your plate? When you eat quickly, you swallow air. More air = more bloating.

Plus, you’re giving your body zero time to register fullness or digest properly.

Chew slower. Put the fork down between bites. I promise your food isn’t going anywhere (and you’ll feel way better for it).

📌 Pin this for later! ⬇

8. Try Digestive Enzymes or Simethicone

If your bloating feels more like trapped gas than food baby, simethicone (like Wind-Eze or Gas-X) might just be your new best friend. It breaks down gas bubbles and gives quick relief.

Digestive enzymes can also help if your body’s struggling to process certain foods.

Always check with your GP or pharmacist if you’re unsure, especially with other GLP-1 supplements in the mix.

9. Loosen Up—Literally

High-waisted gym leggings are cute… until they start cutting off circulation and making your bloating worse.

The same goes for tight waistbands and shapewear.

If you’re already uncomfortable, don’t make it worse. Wear something stretchy. This is your permission slip to rock your comfies while your digestion sorts itself out.

Priorities, yeah?

Feeling seen? You’ll love these posts too:
Your GLP-1 Game Plan Starts Here

Feeling a bit lost on your GLP-1 journey? Whether you’re just starting out or deep into your dose increases, the GLP-1 Success Blueprint is your practical, no-fluff guide to navigating weight loss meds like Mounjaro, Zepbound, or Wegovy with confidence.

This isn’t another generic ebook. It’s a full toolkit designed to help you feel strong, informed, and in control, without the overwhelm.

Inside, you’ll get:
- GLP-1 Meds 101: Understand how they work, what to expect, and how each med compares (minus the jargon)
- Nutrition Guidance: Learn how to eat for fat loss and muscle retention, even when your appetite is low
- Workout Support: Discover the best ways to move your body without burning out
- 6-Week Action Plan: Simple daily steps and healthy habit examples to follow at your pace
- Mindset & Motivation Tips: Stay consistent even when your drive dips
- Red Flag Checklist: Know what’s normal, what’s not, and when to seek support
- Bonus: Myths & FAQs – Bust the most common GLP-1 myths and get real answers
Digital download only – use it on your phone, tablet, or print it out to keep by your side.

Ready to ditch the guesswork and actually feel good on your meds?

Grab it Here!

Conclusion

You don’t have to live in trackies with a hot water bottle strapped to your belly. These tips can help you beat GLP-1 bloating, get your comfort back, and start enjoying your progress again—without the err… wind.

Next Steps

“You don’t have to feel perfect to feel better—just start small and stay consistent.”

Grab your free GLP-1 Starter Kit—it’s packed with quick tips, food swaps, and habit hacks to ease the most common GLP-1 side effects (bloating included).
Feeling backed up too? Head straight to our next post: GLP-1 Constipation Relief: How to Stay Regular Without Feeling Miserable
Or browse the full GLP-1 Side Effect Survival Guide for real solutions that work in real life.

📌 Pin this for later! ⬇
GLP-1 Side Effect Solutions
GLP-1 Nausea Relief: 10 Easy Tips That Actually Work
- May 24, 2025
- 0 comments
- by Brooke
“It’s working… but I feel bloody awful.”

Sound familiar? If you’re on Wegovy, Ozempic, Mounjaro—or a compounded semaglutide prescription—and you feel like your stomach’s staging a full-blown protest, you are absolutely not alone. Nausea is one of the most common side effects of GLP-1 meds. And honestly? It can be a real joy thief.

But don’t chuck your jab in the bin just yet. Because this post is packed with proper GLP-1 nausea relief tips—easy things you can actually do today to settle your stomach, feel human again, and get on with your life.

No fluff. No woo. Just solid, tested advice from someone who’s seen it all (and probably tried ginger in every form known to man).

Let’s sort your stomach out, shall we?
Table of Contents
1. Start with Electrolytes, Not Coffee
2. Keep Meals Small, Cold, and Protein-First
3. Try Ginger Everything
4. Use a Nausea Tracker
5. Create a Morning Nausea Routine
6. Avoid These Common Mistakes
7. Try Liquid Nutrition When You Can’t Eat
8. Don’t Lie Down After Meals
9. Low-Stress Movement Helps
10. Build a Mini Nausea Relief Kit
Let’s Keep Going
Conclusion
Next Steps:
1. Start with Electrolytes, Not Coffee

I get it—you want your morning brew. But if the first thing hitting your empty stomach is caffeine, you’re asking for trouble. Trust me.

Swap it for a glass of water with electrolytes (not just plain water—actual sodium, potassium, magnesium). Think of it as your GLP-1 hangover cure.

Top tip: Try it before you even get out of bed. It’s like pressing the “reset” button on your gut.

2. Keep Meals Small, Cold, and Protein-First

Hot greasy food? Bit much. Giant salad? Also a bit much.

Cold leftovers, yoghurt, or half a protein shake? Much better.

People on GLP-1s often say cold or room-temp food is less triggering—and it makes sense when your digestion’s slowed down and acting precious.

Stick to the Volumetrics diet vibe: light, filling, not fussy. And protein first—always. Keep it simple.

3. Try Ginger Everything

Ginger’s the Taylor Swift of nausea relief—versatile, powerful, and always shows up. Ginger tea, ginger chews, capsules, even crystalised ginger if you’re feeling fancy.

Look for real ginger, not fake flavourings. A cup of ginger tea after meals can work wonders. Yes, wonders.

4. Use a Nausea Tracker

Right, here’s where you channel your inner detective. Keep a note of when the nausea hits, what you ate, and what helped. Could be time of day, portion size, even how fast you ate.

This is especially helpful if your GP or pharmacist needs to adjust your semaglutide dosage chart. Plus, it helps you feel more in control—which is half the battle, isn’t it?

PS. My FREE GLP-1 Starter Kit includes a side-effect tracker!

5. Create a Morning Nausea Routine

If mornings are your worst time, you’re not imagining it. Your stomach’s empty, hormones are all over the place, and boom—you feel like you’ve been hit by a bus.

Build a routine that helps your body wake up gently:
- Electrolytes before anything else
- Stand up slowly, stretch it out
- Ginger or peppermint tea
- A few deep belly breaths
- Optional: nausea bracelet or rollerball behind your ears
Think of it as a little love note to your stomach.

6. Avoid These Common Mistakes

Let’s call it like it is:
Skipping meals
Scoffing your food like you’re on Bake Off
Drinking LOTS of water with your meal
Lying down after eating

If you’re doing any of those, no wonder your stomach’s kicking off. Swap them for: frequent small meals, slow bites, sipping between—not during—meals, and staying upright after you eat.

7. Try Liquid Nutrition When You Can’t Eat

When even the idea of chewing makes you gag, it’s time to go liquid. GLP-1-friendly smoothies, high-protein shakes, or blended soups are your best mates here.

Sneak in extra calories, protein, and nutrients without making your stomach rebel. Bonus points if you add GLP-1 supplements like magnesium or zinc—they’ll help with energy and muscle maintenance too.

📌 Pin this for later! ⬇

8. Don’t Lie Down After Meals

I know—you’re tired, queasy, and just want to flop. But lying flat is one of the worst things you can do. It slows digestion and sets you up for reflux city.

Sit upright or even go for a slow stroll. Which leads me to…

9. Low-Stress Movement Helps

I’m not saying go do a spin class. But a gentle 10-minute walk after meals? Magic. It gets things moving and reduces nausea, bloating, and even GLP-1 constipation (which—spoiler alert—there’s a post for, too). Bonus: it lifts your mood and helps with fatigue.

10. Build a Mini Nausea Relief Kit

Pop a few essentials in your handbag, gym bag, or glove box:
- Ginger chews
- Peppermint oil
- Electrolyte tablets
- Acupressure wristbands
Having them handy means you’re not caught off guard when the nausea monster strikes mid-day. It’s your little “I’ve got this” armour kit.

Let’s Keep Going

Still feeling a bit meh? Keep the momentum going with these sidekick posts from the series:
Your GLP-1 Game Plan Starts Here

Feeling a bit lost on your GLP-1 journey? Whether you’re just starting out or deep into your dose increases, the GLP-1 Success Blueprint is your practical, no-fluff guide to navigating weight loss meds like Mounjaro, Zepbound, or Wegovy with confidence.

This isn’t another generic ebook. It’s a full toolkit designed to help you feel strong, informed, and in control, without the overwhelm.

Inside, you’ll get:
- GLP-1 Meds 101: Understand how they work, what to expect, and how each med compares (minus the jargon)
- Nutrition Guidance: Learn how to eat for fat loss and muscle retention, even when your appetite is low
- Workout Support: Discover the best ways to move your body without burning out
- 6-Week Action Plan: Simple daily steps and healthy habit examples to follow at your pace
- Mindset & Motivation Tips: Stay consistent even when your drive dips
- Red Flag Checklist: Know what’s normal, what’s not, and when to seek support
- Bonus: Myths & FAQs – Bust the most common GLP-1 myths and get real answers
Digital download only – use it on your phone, tablet, or print it out to keep by your side.

Ready to ditch the guesswork and actually feel good on your meds?

Grab it Here!

Conclusion

GLP-1 nausea might be common, but it doesn’t have to run the show. With the right tweaks, a bit of consistency, and a sprinkle of patience, you can feel better. Start with one tip. Then another. Keep going—you’re doing brilliantly.

Next Steps:

“You’re not starting from scratch. You’re starting from experience.”

Grab your free GLP-1 Starter Kit—loaded with food swaps, daily fixes, and nausea-friendly routines to keep you on track without feeling rubbish.

Feeling bloated too? Don’t miss the next post: GLP-1 Bloating and Gas: How to Beat That Uncomfortable Fullness

Or dive into the full GLP-1 Side Effect Survival Guide for practical, no-nonsense relief that actually works.

📌 Pin this for later! ⬇
GLP-1 Nutrition, GLP-1 Tips
14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
- March 20, 2025
- 0 comments
- by Brooke
Alright, love, let’s be real—just because you’re on GLP-1 meds doesn’t mean you suddenly stop craving your favourite cheesy, crispy, saucy, delicious takeaways. But here’s the thing: most takeaway meals are gut-wreckers when you’re on Mounjaro, Zepbound, or Wegovy. They’re loaded with dodgy oils, bloating carbs, and ingredients that’ll have your stomach doing backflips before you even get through your first bite. The good news? You don’t have to give up the flavours you love to stay on track. You just need a cheeky little fakeaway swap that won’t leave you clutching your stomach in regret.
Table of Contents
The Most Common GLP-1 Side Effects
Foods That Can Make GLP-1 Side Effects Worse
Side-Effect-Friendly Foods (AKA What’s in These Recipes!)
Introducing: The GLP-1 Fakeaway Recipe Book
What’s Inside?
Why You Need This Fakeaway Recipe Book
Get Your Free Copy Now!
GLP-1 Side Effects & the Foods That Make Them Worse (So You Can Avoid the Struggle!)

First things first, let’s talk side effects—because if you’re on a GLP-1, you probably already know that while these meds are magic for appetite control, they can also come with a few… let’s say unpleasant surprises.

But don’t worry—what you eat can make a massive difference in how you feel, which is why every recipe in this Fakeaway book is designed to be side-effect-friendly.

The Most Common GLP-1 Side Effects

If any of these sound familiar, you’re not alone:
- Nausea & bloating – That ugh feeling when food sits like a rock in your stomach.
- Acid reflux – That lovely burning sensation after a meal (chef’s kiss, but make it painful). A feeling I am very familiar with after suffering with it for 9 months while pregnant.
- Slower digestion – Meaning heavy, greasy meals can leave you feeling full for way too long.
- Sudden cravings or energy crashes – Because GLP-1s don’t erase bad food habits, they just mute them.
Now, the key to avoiding the worst of these side effects? Eating the right foods.

Foods That Can Make GLP-1 Side Effects Worse

These are the usual suspects that can turn a nice meal into a nausea-fest:
- Greasy, fried foods – Burgers, chips, and anything soaked in oil are a one-way ticket to stomach discomfort.
- Sugary, high-carb meals – White bread, pasta, and pastries can cause blood sugar spikes and leave you feeling sluggish.
- Heavy dairy – Some people tolerate dairy just fine, but full-fat creams, cheeses, and buttery sauces can lead to bloating and reflux.
- Carbonated drinks – If you don’t want to feel like an overfilled balloon, steer clear of fizzy drinks and even sparkling water.
- Overly spicy foods – If you’re prone to acid reflux, hot sauces, chilli, and high-spice meals might make it worse.
Want to know exactly which foods to steer clear of while on GLP-1 meds like Mounjaro, Zepbound, or Wegovy—and what to eat instead? I’ve got you covered! Check out this guide to the 8 foods to avoid on GLP-1 and why they could be stalling your weight loss. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications

Side-Effect-Friendly Foods (AKA What’s in These Recipes!)

Every recipe in this book is built around foods that nourish your body, keep digestion smooth, and help you feel full without the discomfort.
- Lean proteins – Chicken, turkey, shrimp, and lean beef keep you full without being too heavy.
- Gentle-on-the-stomach carbs – Jasmine rice, whole grains, and high-protein wraps are easier to digest than refined white carbs.
- Healthy fats – Instead of greasy oils, we’re using avocado, olive oil, and almond flour for a better balance.
- Probiotic-rich foods – Greek yoghurt makes an appearance because it helps with gut health and digestion.
- Low-sodium, low-sugar sauces – You’re getting all the flavour, without the sugar crash or bloating.
If you’re wondering how to fill your fridge with GLP-1-friendly foods that support weight loss, prevent side effects, and actually taste good, I’ve got you! Check out my Ultimate GLP-1 Grocery List for high-protein, easy-to-digest meal staples that keep you feeling amazing! The Ultimate GLP-1 Grocery List

📌 Pin this for later! ⬇

Introducing: The GLP-1 Fakeaway Recipe Book

I’ve put together a FREE recipe ebook packed with high-protein, GLP-1-friendly fakeaway meals that will satisfy your cravings without the side effects. No dodgy ingredients. No food that’ll leave you bloated, nauseous, or running to the loo.

Just proper tasty meals that help you hit your protein goals and keep your GLP-1 journey smooth.

What’s Inside?
- All your favourite takeaway meals—made healthier, higher in protein, and GLP-1 friendly!
- Side-effect-safe ingredients – no greasy, processed rubbish that messes with digestion.
- Meals that actually fill you up – because tiny, unsatisfying portions? Not on my watch.
- Ridiculously easy recipes – because who has time for faff?
What’s on the menu?

High-Protein Chicken & Cheese Quesadilla – Crispy, melty, cheesy goodness, but with a solid protein boost.

Better-Than-Takeout Honey Garlic Shrimp with Rice – Sweet, garlicky, and better than your usual dodgy takeaway container.

High-Protein Turkey Smash Burger with Avocado Mayo – Juicy, crispy edges, with a creamy avo mayo you’ll want to put on everything.

Creamy High-Protein Butter Chicken (with Naan or Rice) – Rich, comforting, and still protein-packed? Yep.

High-Protein Low-Carb Pizza – Because life without pizza is just sad.

High-Protein Beef & Cheese Taco Bowl – No shell, just all the good stuff in one high-protein bowl.

Sesame Chicken with Broccoli – A sweet, sticky, crunchy stir-fry fix without the takeaway guilt.

Lemon Herb Air Fryer Chicken Tenders – Crispy outside, juicy inside, no deep frying required.

Chicken & Cheese Wrap (Subway Style) – Fresh, protein-packed, and way better than the mystery meat version.

High-Protein Chicken Ramen – Noodles? Yes. Protein? Yes. Takeaway regret? Absolutely not.

High-Protein Sushi Bowl – All the sushi vibes, none of the effort.

Korean Beef Bowl (Korean BBQ Fakeaway) – Sweet, spicy, savoury perfection in a bowl.

BONUS: Two Dessert Fakeaways!

High-Protein Vanilla “Milkshake” (McDonald’s Fakeaway) – Thick, creamy, and packed with protein instead of sugar crashes.

High-Protein Strawberry Cheesecake Mousse – Tastes like a cheat meal, but it’s 100% on-plan.

Why You Need This Fakeaway Recipe Book

Look, takeaways are tempting, but they’re also sodium bombs, bloating traps, and digestion nightmares when you’re on GLP-1 meds. This book gives you:
- Side-effect-friendly swaps – No dodgy ingredients, just food that fuels your weight loss.
- High-protein meals to keep you full – Say goodbye to cravings and low energy.
- Quick, no-fuss recipes – Because who has time for complicated cooking?
- Comfort food that keeps you on track – Lose weight while still loving what’s on your plate.
Your GLP-1 Game Plan Starts Here

Feeling a bit lost on your GLP-1 journey? Whether you’re just starting out or deep into your dose increases, the GLP-1 Success Blueprint is your practical, no-fluff guide to navigating weight loss meds like Mounjaro, Zepbound, or Wegovy with confidence.

This isn’t another generic ebook. It’s a full toolkit designed to help you feel strong, informed, and in control, without the overwhelm.

Inside, you’ll get:
- GLP-1 Meds 101: Understand how they work, what to expect, and how each med compares (minus the jargon)
- Nutrition Guidance: Learn how to eat for fat loss and muscle retention, even when your appetite is low
- Workout Support: Discover the best ways to move your body without burning out
- 6-Week Action Plan: Simple daily steps and healthy habit examples to follow at your pace
- Mindset & Motivation Tips: Stay consistent even when your drive dips
- Red Flag Checklist: Know what’s normal, what’s not, and when to seek support
- Bonus: Myths & FAQs – Bust the most common GLP-1 myths and get real answers
Digital download only – use it on your phone, tablet, or print it out to keep by your side.

Ready to ditch the guesswork and actually feel good on your meds?

Grab it Here!
Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!
Get Your Free Copy Now!

Why fight your cravings when you can just fakeaway them the right way? Grab your free copy of the GLP-1 Fakeaway Recipe Book now!

Download Here

PS: Tried one of the recipes? Let me know which one’s your fave in the comments!

Need an easy plan to follow?” I’ve put together a high-protein, GLP-1-friendly meal plan that’s balanced, satisfying, and free from the foods that mess with your progress. Check it out here! The Ultimate GLP-1 Meal Plan

📌 Pin this for later! ⬇
Nutrition
Optimising Your Metabolism & Nutrition: The Ultimate Guide to Boosting Fat Loss & Energy
- March 13, 2025
- 0 comments
- by Brooke
If you’ve ever felt like your metabolism & nutrition is working against you, you’re not alone. Maybe you’re eating well but not seeing results, or you’re exercising like mad but still feeling sluggish.

The truth is, your metabolism isn’t broken—it just needs the right support.

This guide pulls together the best science-backed strategies to help you fire up your metabolism, fuel your body properly, and finally see the results you’ve been working for.

Below, you’ll find everything you need—from how to eat, train, and manage your metabolism, to must-know nutrition hacks and metabolism-boosting superfoods.
Table of Contents
1. Reverse Dieting: Reset Your Metabolism Without Gaining Fat
2. Diet vs. Exercise: Which One Matters More for Weight Loss?
3. Homeopathic Weight Loss Remedies: Do They Actually Work?
4. Boosting Your Metabolism Naturally as You Age
5. Gut Health & Metabolism: Why Digestion Matters for Weight Loss
6. The Best Superfoods to Fire Up Your Metabolism
7. Lumen: The Tool That Helps You Take Control of Your Metabolism
It’s Time to Take Charge of Your Metabolism & Nutrition
1. Reverse Dieting: Reset Your Metabolism Without Gaining Fat

If you’ve been dieting for ages but feel like you’re stuck in a plateau or gaining weight on ridiculously low calories, reverse dieting might be your missing piece.

Long-term calorie restriction can slow your metabolism down, making it harder to lose weight—even when eating very little.

Reverse dieting helps rebuild your metabolism by strategically increasing calories, allowing your body to burn more energy while still maintaining fat loss.

Want to repair your metabolism and eat more without gaining fat? Check out: Reverse Dieting 101: Get the Best Results (With FREE Printable Guide!)

2. Diet vs. Exercise: Which One Matters More for Weight Loss?

You’ve heard it before: “You can’t outrun a bad diet.” But is diet really more important than exercise when it comes to weight loss?

The truth is, both play a role—but diet is the main driver of fat loss. If you’re eating in a calorie surplus, no amount of cardio will undo that.

But exercise still plays a vital role in boosting metabolism, preserving muscle, and improving overall health.

Want to know the best balance for fat loss success? Read: Is Diet or Exercise More Important for Weight Loss?

3. Homeopathic Weight Loss Remedies: Do They Actually Work?

Everywhere you turn, there’s a new “miracle cure” promising effortless weight loss—but are homeopathic remedies actually legit?

The short answer? No.

There’s zero solid scientific evidence that homeopathic weight loss supplements do anything beyond a placebo effect. Instead of wasting time and money on unproven remedies, you’re far better off focusing on proven nutrition and exercise strategies.

Before you fall for another too-good-to-be-true claim, check out: Homeopathic Remedies to Lose Weight: Are You Being Scammed?

📌 Pin this for later! ⬇

4. Boosting Your Metabolism Naturally as You Age

One of the most frustrating things about getting older? Your metabolism slows down. But does that mean weight gain is inevitable? Absolutely not.

As we age, muscle mass decreases, hormones shift, and energy needs change, making it easier to store fat.

But you can counteract this slowdown by focusing on strength training, high-protein meals, stress management, and proper sleep.

Want to keep your metabolism revved up no matter your age? Start here: How to Boost Metabolism Naturally as You Age

5. Gut Health & Metabolism: Why Digestion Matters for Weight Loss

Your gut is way more important than most people realise when it comes to burning fat and staying energised.

A healthy gut microbiome helps with nutrient absorption, inflammation control, and hunger regulation—all of which impact metabolism. If your gut is out of balance, you might struggle with bloating, sluggish digestion, and weight gain.

Want easy ways to improve your gut health and speed up metabolism? Read: Happy Gut, Happy Life: Easy Tips for Gut Healing

6. The Best Superfoods to Fire Up Your Metabolism

Some foods naturally boost your metabolic rate, making fat loss and energy levels so much easier.

From green tea and chilli peppers to protein-rich foods, certain ingredients support thermogenesis, reduce cravings, and help your body burn fat more efficiently.

Adding these to your diet is one of the easiest ways to support your metabolism without making drastic changes.

Want to know exactly what to eat? Check out: Top 7 Superfoods to Boost Metabolism and Burn Fat Fast

7. Lumen: The Tool That Helps You Take Control of Your Metabolism

What if you could see exactly what your metabolism is doing in real-time?

That’s exactly what Lumen does—it’s a portable metabolism tracker that tells you whether you’re burning fat or carbs, helping you make smarter food choices and optimise fat loss.

If you’ve ever felt frustrated by slow progress, unsure if your diet is working, or confused about how to fuel your body, Lumen gives you personalised insights so you can stop guessing and start seeing real results.

Ready to take control of your metabolism? Learn more here: Metabolism 101: Why Yours Might Be Slower Than a Sunday Roast & How to Fix It
What if you could hack your metabolism?

That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:
Measures your breath to reveal if you’re burning carbs or fat.
Gives you personalised nutrition advice.
Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
Backed by science and super easy to use.
No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.
Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥

Find Out More

I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
It’s Time to Take Charge of Your Metabolism & Nutrition

Your metabolism isn’t broken—it just needs the right support.

Whether it’s resetting your calorie intake, balancing diet and exercise, improving gut health, or using tools like Lumen, small changes can make a huge difference in how your body burns fuel.

If you’re ready to ditch the frustration and start working WITH your metabolism & nutrition instead of against it, start with any of the posts above and take action today.

Which area are you focusing on first? Let me know in the comments!

📌 Pin this for later! ⬇
GLP-1 Tips
5 Ways to Combat Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
- February 19, 2025
- 0 comments
- by Brooke
So, you’ve started GLP-1 medications like Zepbound, Mounjaro, or Wegovy, and now your body is… confused. One minute you’re losing weight effortlessly, the next you’re googling ‘Why do I feel like a nauseous potato?’. Here’s the deal—GLP-1 meds work, but they come with a few side effects.

The key to thriving on them (and not just surviving) is knowing what’s normal, what’s fixable, and what needs serious attention.

Good news? Most of the annoying side effects fade over time—and I’ve got all the best tips, tricks, and GLP-1-friendly meals to help you manage them like a pro.

Let’s dive in.
Table of Contents
1. Nausea: The Uninvited Guest
2. Digestive Drama: Bloating, Constipation, and… the Opposite
3. Fatigue: When Naps Feel Mandatory
4. Appetite Changes: Why Am I Suddenly Full After Two Bites?
5. Muscle Loss: Don’t Let the Scale Fool You
Final Thoughts: You’ve Got This!
1. Nausea: The Uninvited Guest

Ah, nausea—classic GLP-1 side effects. It’s like your stomach suddenly decided to boycott food just as you started planning your Losing Weight Menu Plan.

Why it happens:

GLP-1 meds slow digestion, which helps you feel fuller for longer. Great for portion control, not so great when your stomach feels like it’s staging a protest.

How to fix it:
- Start with small, protein-packed meals – Think GLP-1 breakfast ideas like Greek yoghurt, eggs, or a vegan protein smoothie. Big meals = bad idea.
- Avoid greasy or spicy foods – Your stomach is delicate right now. Maybe don’t challenge it to a hot wings contest.
- Sip ginger tea or lemon water – Classic nausea remedies for a reason!
- Eat slowly – You’re not in a race. Small bites, chew well, and don’t chug drinks while eating.
Pro tip: Focus on gentle, nutrient-dense foods that won’t upset your stomach. I have a couple of meal plans that would be great for this:
- Mediterranean Diet 7-Day Meal plan
- GLP-1 7-Day Meal plan
2. Digestive Drama: Bloating, Constipation, and… the Opposite

Your stomach on GLP-1 meds is basically unpredictable. One day you’re fine, the next you’re googling ‘How to speed up digestion’ while drinking your third coffee.

Why it happens:

Because GLP-1s slow down digestion, food moves through you at a more leisurely pace. Sometimes that means bloating and constipation, other times, well… let’s just say you won’t need that extra fibre supplement.

How to fix it:
- Hydrate like your weight loss depends on it (because it does). Your body needs more water than usual now.
- Up your fibre intake—but gradually. Try chia seeds, leafy greens, or oats to keep things moving.
- Try magnesium or a probiotic. If your digestion is sluggish, these can help.
- Avoid sugar alcohols. If you’ve been snacking on “sugar-free” treats and now your stomach sounds like a horror movie soundtrack, this might be why.
Meal idea: A simple GLP-1 diet recipe like chia pudding with almond milk and berries is a great way to get in fibre without upsetting your stomach.

📌 Pin this for later! ⬇

3. Fatigue: When Naps Feel Mandatory

If you’re suddenly feeling like a permanently exhausted pigeon, you’re not alone. GLP-1s can mess with your energy levels at first, especially if you’re eating significantly less than before.

Why it happens:
- Your body is adjusting to a lower calorie intake.
- Blood sugar levels are stabilising—good for health, but can leave you feeling sluggish at first.
- You might not be getting enough protein or essential nutrients.
How to fix it:
- Eat enough protein! Try high-protein GLP-1 meal ideas like cottage cheese or tofu stir-fry.
- Balance your carbs. Whole grains, fruits, and slow-digesting carbs will give you steady energy.
- Move your body (gently). A short walk or stretching session can help fight fatigue.
- Prioritise sleep. You’re going through changes—treat your body kindly!
4. Appetite Changes: Why Am I Suddenly Full After Two Bites?

This is why GLP-1 meds work—your appetite drops massively. But if you’re struggling to eat enough to keep up energy levels and muscle mass, that’s a problem.

How to fix it:
- Eat smaller meals more frequently. Don’t force huge meals—snack smart instead.
- Focus on protein and healthy fats. Think avocado toast with eggs, Greek yoghurt with nuts, or a small salmon salad.
- Try liquid nutrition. A smoothie with protein, nut butter, and berries is an easy way to get in nutrients without feeling overly full.
5. Muscle Loss: Don’t Let the Scale Fool You

Yes, you’re losing weight, but not all weight loss is good. If you’re losing muscle instead of just fat, you’ll feel weaker and your metabolism will slow down.

How to fix it:
- Eat enough protein. Aim for at least 100g+ per day, depending on your needs. Semaglutide food ideas include lean meats, fish, tofu, and cottage cheese.
- Strength train! No, you won’t get bulky. Lifting weights or doing resistance exercises helps keep your metabolism strong.
- Space out protein intake. A GLP-1 meal recipe like a high-protein smoothie for breakfast, a chicken salad for lunch, and grilled fish for dinner will keep your muscles happy.
Your GLP-1 Game Plan Starts Here

Feeling a bit lost on your GLP-1 journey? Whether you’re just starting out or deep into your dose increases, the GLP-1 Success Blueprint is your practical, no-fluff guide to navigating weight loss meds like Mounjaro, Zepbound, or Wegovy with confidence.

This isn’t another generic ebook. It’s a full toolkit designed to help you feel strong, informed, and in control, without the overwhelm.

Inside, you’ll get:
- GLP-1 Meds 101: Understand how they work, what to expect, and how each med compares (minus the jargon)
- Nutrition Guidance: Learn how to eat for fat loss and muscle retention, even when your appetite is low
- Workout Support: Discover the best ways to move your body without burning out
- 6-Week Action Plan: Simple daily steps and healthy habit examples to follow at your pace
- Mindset & Motivation Tips: Stay consistent even when your drive dips
- Red Flag Checklist: Know what’s normal, what’s not, and when to seek support
- Bonus: Myths & FAQs – Bust the most common GLP-1 myths and get real answers
Digital download only – use it on your phone, tablet, or print it out to keep by your side.

Ready to ditch the guesswork and actually feel good on your meds?

Grab it Here!
Looking for more GLP-1 guidance? This post is part of my GLP-1 weight loss series, covering everything from starting out to maintaining results long-term. Check out all the posts below!
Final Thoughts: You’ve Got This!

Yes, GLP-1 meds can come with a few side effects, but most side effects are temporary and manageable. The key is to listen to your body, adjust your meals, and keep moving forward.

Here’s your action plan:
- Manage nausea with small, protein-rich meals.
- Stay hydrated and eat fibre to avoid digestive issues.
- Get enough protein and carbs to fight fatigue.
- Keep meals small but nutrient-dense if your appetite is low.
- Lift weights and prioritise protein to preserve muscle.
📌 Next up: Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention – because weight loss is great, but keeping your muscle is even better! 🚀

📌 Pin this for later! ⬇
Nutrition
Happy Gut, Happy Life: Easy Tips for Gut Healing
- January 3, 2025
- 0 comments
- by Brooke
Here’s something you may not believe: your gut is basically the control centre of your whole body—your energy, your mood, even your skin. So if your stomach feels more like a warzone than a happy camper, it’s time to roll up your sleeves and sort it out. Don’t worry; I’ve got you covered with gut healing recipes, foods that’ll love your tummy back to health, and plenty of tips to get you started.

Grab a cuppa, and let’s chat about how to heal your gut the easy way—without turning your kitchen into a science lab.

Whether you’re here for some soupy goodness, snacks on-the-go, or a gut-friendly diet plan, we’re about to make your gut feel so good it’ll be singing.

Let’s get started!

What’s All This Fuss About Gut Health Anyway?

Your gut is home to trillions of bacteria (don’t panic, they’re mostly good ones).

A healthy gut biome means better digestion, less bloating, and fewer awkward tummy grumbles in meetings.

But if your diet’s been more “crisps and energy drinks” than “leaky gut diet plan,” you might be overdue for a reset.

Here’s how to spot the signs your gut’s crying out for help:
- Bloating that makes you feel like a balloon animal.
- Tiredness you can’t shake.
- Skin playing up like a stroppy teenager.
- Feeling “meh” all the time.
Sound familiar?

No worries. We’re about to fix that.

Step-by-Step: How Good Bacteria and Fibre Work Together to Heal Your Gut

Step 1: Understand Your Gut’s VIPs – Probiotics

First, meet the probiotics—your gut’s little superheroes.

These are the good bacteria that live in your digestive system, helping with everything from breaking down food to boosting your immune system.

They even have a say in your mood!

But like any superhero team, they need the right conditions to do their best work.

Probiotic-rich foods like yoghurt, kimchi, and kombucha deliver these good bacteria straight into your gut.

Think of them as reinforcements for your gut army.

Deluxe Organic Kombucha Starter Kit

If you’ve ever wanted to try making your own kombucha, this starter kit is such a game-changer! Plus, it’s so much cheaper (and tastier) than buying bottles at the shop. Trust me, you’ll love it!

Buy on Amazon

Step 2: Feed the Probiotics – Enter Prebiotics

Now, let’s talk about prebiotics—the fibre-rich foods that feed your probiotics.

Prebiotics aren’t bacteria themselves; they’re essentially food for the good bacteria already in your gut. Without prebiotics, probiotics can’t thrive.

Some top prebiotic foods include:
- Bananas
- Garlic
- Onions
- Oats
- Asparagus
Prebiotics are like the fertiliser that keeps your gut garden blooming.

Step 3: Combine Prebiotics and Probiotics for Gut Harmony

For the ultimate gut health combo, pair prebiotics and probiotics in your diet.

This dynamic duo works together to keep your microbiome balanced and your digestion smooth.

Step 4: Keep Things Moving with Fibre

Fibre is your gut’s best friend. It doesn’t just feed your probiotics; it also keeps your digestive system running like clockwork.

Aim for plenty of fruits, veggies, and whole grains in your meals.

Fibre helps your body absorb nutrients more effectively and reduces bloating.

Pro Tip: Don’t forget to hydrate! Fibre needs water to do its job properly.

Looking for more foods to support your gut and overall health? Check out my list of the top 10 cholesterol-lowering foods to add to your diet!

Step 5: Maintain the Balance

Your gut is happiest when it’s balanced.

Keep your gut in check by sticking to a diet full of whole foods, fermented foods, and plenty of fibre.

📌 Pin this for later! ⬇

Easy Tips to Start Healing Your Gut

Cut Back on Sugar and Processed Foods

Look, I’m not saying you can’t have the occasional chocolate biscuit, but sugar and processed foods are like throwing a house party in your gut—chaos.
- Limit fizzy drinks and swap them for gut-friendly options like kombucha or a DIY gut health drink.
- Choose natural snacks like nuts or fruit over crisps and sweets.
Your gut biome will be happier than a kid in a sweet shop—but the healthy kind, of course.

Think your diet is gut-friendly? You might be surprised! Check out my post on common diet mistakes and uncover 10 ‘healthy’ foods to avoid!

Breakfast, Drinks, and Snacks That Love Your Gut

Start your day right with breakfast recipes packed with stomach-healing foods. Here are a few ideas:
- Super Gut Smoothie: Blend spinach, banana, Greek yoghurt, and a sprinkle of flaxseed.
- Overnight oats: Mix oats, almond milk, and berries for an easy gut-healing recipe.
- DIY gut health drink: Warm water with lemon and ginger. Simple but effective.
Snacks? Grab nuts, a bit of dark chocolate, or apple slices with almond butter. These are all part of a healthy gut diet.

Struggling to get enough protein while healing your gut? Don’t miss my high-protein hacks to hit 100g effortlessly—it’s easier than you think!

Soup, Glorious Soup

When in doubt, make soup.

It’s comforting, easy to digest, and perfect for healing your gut. Try these gut-cleaning recipes:
- Bone broth soup: Packed with collagen, it’s a superstar for your stomach lining. Try this one from Modern Food Stories: Tastiest Healing Chicken Bone Broth
- Carrot and ginger soup: A creamy bowl of goodness, bursting with healing herbs. I love this one from Love & Lemons: Carrot Ginger Soup
- Miso soup: A fermented wonder for your gut biome. Here’s one from one of my all-time favourite recipe sites – The Minimalist Baker: 15-Minute Miso Soup with Greens and Tofu
Soups are not only perfect for a leaky gut diet but also great for warming you up on chilly evenings.

Amazon Basics 500 Watt Multi-Speed Immersion Hand Blender

This immersion blender is a total lifesaver! It makes whipping up creamy, gut-healing soups like carrot and ginger a breeze. You’ll love it!

Buy on Amazon

Daily Habits for a Healthy Gut

Let’s not stop at food. Here’s the protocol for keeping your gut happy, day in and day out:
1. Chew your food properly: Yes, it’s boring, but your gut will thank you.
2. De-stress like a boss: Stress messes with your microbiome. Try yoga or mindfulness.
3. Sleep it off: Your gut heals while you snooze, so get those 7-9 hours.
4. Move your body: Exercise keeps things flowing (literally). A brisk walk will do wonders.
Did you know stress can mess with your gut health? Check out my guide to the Cortisol Diet for tips on balancing stress hormones!

Supplements and a 30-Day Gut Cleanse Plan

If you’re ready to level up, consider adding probiotics and digestive enzymes to your diet.

These supplements can turbocharge your gut-healing journey.

Want a reset? Try a 30-day gut cleanse:
- Week 1: Focus on gut-healing soups and easy recipes.
- Week 2: Introduce fermented foods and herbal teas.
- Week 3: Cut out processed junk and fizzy drinks.
- Week 4: Celebrate your progress with a gut-friendly treat, like a fruity smoothie.
Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!

Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!
You’ve Got This!

Healing your gut doesn’t have to mean giving up everything you love.

It’s about balance, finding the foods that work for you, and creating meals that make your taste buds and tummy happy.

Whether you’re sipping on a gut-cleansing drink, munching on healthy gut recipes, or tucking into soups to heal your gut, every step counts.

Remember, a happy gut is a happy life. Now, go raid your fridge and whip up something your gut will love.

You’ve got this—no guts, no glory!

📌 Pin this for later! ⬇
Wellbeing
Cortisol Diet 101: Your Guide to Balancing Stress Hormones
- December 6, 2024
- 0 comments
- by Brooke
Let’s talk about something most of us women don’t realise is controlling our lives: hormones. Those sneaky little things are behind your acne flare-ups, random mood swings, and that stubborn belly fat. Yep, it’s not just you—it’s those pesky stress hormones running riot, especially cortisol.

But here’s the good news: you can balance your hormones naturally, and it starts with what’s on your plate.

Enter a cortisol diet—your new best friend for bringing those stress levels down, helping with hormonal imbalances, and yes, even making that hormonal weight gain pack its bags.

Let’s get into it: how to balance hormones, tackle stress, and feel more like yourself again. Spoiler alert: it doesn’t involve kale smoothies for every meal.

What is Cortisol, and Why Should You Care?

First off, cortisol is your body’s stress hormone—your fight-or-flight sidekick. It’s not inherently a bad things.

But here’s the catch: when cortisol’s doing overtime (cheers, stress!), it starts wreaking havoc.

We’re talking acne, sugar cravings, sleepless nights, and a waistline that seems to expand faster than you can say “pass the biscuits.”

Too much cortisol doesn’t just stress you out—it throws your entire hormonal ecosystem into chaos. And when hormones like estrogen and progesterone join the drama, you’re looking at symptoms like low energy, bloating, and more weight gain.

Fun times, right?

But don’t worry, we’ve got the ultimate plan to help you reset your hormones and give cortisol the boot.

Think your cortisol levels might be out of control? High cortisol can lead to all sorts of sneaky symptoms like fatigue and weight gain. Check out my post on the signs of high cortisol in women to learn more about what to look out for.

Cortisol Diet Basics: Where to Start

A hormone diet (or hormone-balancing diet, if we’re being fancy) is all about feeding your body what it needs to calm down and sort itself out. Think of it like giving your body a nice cup of tea and a pep talk.

The right foods = happy, healthy hormones.

What to Add to Your Plate

Here are the all-stars of the cortisol diet:

Salmon: Packed with omega-3s, which help lower inflammation and support natural hormone balance. Plus, it’s delicious.

Spinach: Full of magnesium to calm those stress levels. It’s like a spa day for your insides.

Berries: Antioxidant powerhouses that fight inflammation and support a healthy microbiome.

Nuts and Seeds: Brilliant for healthy fats and fibre—both essential for hormone balance and tackling weight gain.

Dark Chocolate: Yes, you read that right. A bit of dark choc can help regulate cortisol and give you a mood boost.
What if you could hack your metabolism?

That’s exactly what Lumen helps you do. It’s like a fitness coach, nutritionist, and scientist rolled into one pocket-sized gadget. Here’s why it’s a game-changer:
Measures your breath to reveal if you’re burning carbs or fat.
Gives you personalised nutrition advice.
Helps you hit your goals faster—fat loss, energy boosts, or just feeling like a boss.
Backed by science and super easy to use.
No more guesswork. No more spinning your wheels. Lumen puts you in charge of your metabolism.
Ready to level up your health and finally see results? Check out Lumen and start smashing it today! 💥

Find Out More

I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
What to Avoid Like the Plague

Some foods aren’t doing your hormones any favours. Here’s what to cut back on:

Processed Junk: Cakes, crisps, and all those sugary snacks spike cortisol faster than a toddler on a sugar rush.

Caffeine Overload: Your fourth cup of coffee? Yeah, that’s not helping. Try swapping for herbal tea.

Alcohol: I know, I know, but too much booze can throw off your estrogen levels and make your stress worse.

Cutting out processed foods and sugary snacks is step one in tackling a stress belly caused by cortisol. For more tips on reducing belly fat linked to stress, read my post on how to get rid of stress belly naturally.

Quick Wins for Hormonal Balance

If you’re busy (aren’t we all?), here are a few easy swaps to start balancing your hormones naturally:

Breakfast: Swap sugary cereal for porridge topped with berries and seeds.

Lunch: Add leafy greens to whatever you’re eating (sandwiches count!).

Snacks: Keep nuts, hummus, or a boiled egg handy for healthy proteins.

These small tweaks will start calming that cortisol chaos and set you up for healthy hormones long-term.

📌 Pin this for later! ⬇

The Bigger Picture: Beyond Food

Now, I’m not going to lie—food’s a big part of this, but it’s not the whole shebang. Hormonal health is also about how you live your life. Here’s how to go the extra mile:

Sleep Like It’s Your Job: Poor sleep sends your cortisol levels sky-high. Aim for 7-9 hours a night, and keep your bedtime routine simple.

Move Your Body, Gently: Forget punishing workouts. Yoga, walking, or light strength training are fab for balancing hormones naturally.

De-Stress Daily: A bit of mindfulness, deep breathing, or journaling goes a long way. Stress management = happy hormones.

How the Cortisol Diet Can Change Your Life

Stick to this plan, and you’ll notice the difference: better energy, clearer skin, less bloating, and those pesky cravings won’t have you raiding the biscuit tin at midnight.

It’s all about small, sustainable changes that lead to big results.

Remember, balancing hormones isn’t a quick fix—it’s a journey.

You’re rewiring how your body responds to stress, one meal and one habit at a time. And trust me, you’ve got this.
How to Reduce High Cortisol Levels for Good!

If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.

Explore the full series:
- Cortisol Diet 101: The Best Foods to Reduce Stress Hormones (You’re here!) – The ultimate guide to eating for lower cortisol and better health.
- Signs of High Cortisol in Women: Symptoms, Causes & How to Fix It – Spot the warning signs and learn how to restore balance.
- 25 Amazon Products to Lower Cortisol & Reduce Stress Naturally – Easy lifestyle upgrades to help keep stress hormones in check.
- Cortisol Regulation Routine: Morning & Night Habits to Lo wer Stress – Daily habits to naturally reduce high cortisol levels.
- The Best Supplements to Lower Cortisol & Restore Balance – Science-backed vitamins and herbs to help fix cortisol levels.
- Cortisol & Emotional Eating: How to Stop Stress Cravings & Prevent Weight Gain – Focuses on how cortisol affects appetite and cravings, making it harder to stop snacking and leading to weight gain. Learn how to manage stress eating and regain control of your hunger.
- Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat – Explores why cortisol leads to belly fat storage, even if you’re eating well. Learn how to target stress belly with cortisol-balancing foods, exercise, and lifestyle shifts.
Final Pep Talk

Your hormones aren’t the boss of you—you’re the boss of them. With a cortisol diet, you can take back control, feel better in your own skin, and live a life where your hormones work for you, not against you.

So, ready to get started?

Go on, give this a go, and let me know how you feel. You’ve got this! 💪

📌 Pin this for later! ⬇

Studies

High cortisol levels caused by chronic stress can disrupt sleep, increase cravings, and lead to hormonal imbalances. A hormone-balancing diet can help regulate cortisol and improve overall health (Stachowicz & Lebiedzińska, 2016).

Foods rich in magnesium (like spinach) and omega-3 fatty acids (such as salmon) can help reduce cortisol and inflammation, supporting hormone balance (Grzebisz, 2016).

Adaptogens like ashwagandha can effectively lower stress hormones, helping to restore balance to the hormonal system (Anju & Ghosh, 2021).

Essential oils like lavender, when used in aromatherapy or topically, have been shown to reduce cortisol and aid relaxation (Suyono et al., 2020).
Nutrition
Holistic Nutrition 101: A Complete Guide to Nourishing Your Body
- October 14, 2024
- 0 comments
- by Brooke
Right, let’s be real for a second. You’ve probably tried every diet under the sun—counting calories like it’s a second job, cutting out carbs as if they’re your mortal enemy, or suffering through bland salads while watching everyone else chow down on pizza. But here’s the thing: none of it sticks, right? Well, Holistic Nutrition is different.

What if I told you that instead of depriving yourself or chasing the latest fad, you could embrace a way of eating that actually makes you feel good, inside and out?

That’s where holistic nutrition comes in—it’s all about looking at the bigger picture: mind, body, and soul. It’s not just about what’s on your plate, but how it impacts your energy, your mood, and your entire life. Fancy giving it a go?

So, in this post, I’ll discuss:
- What holistic nutrition is and why it’s not as complicated as it sounds.
- How your mind and body are actually connected (yep, cravings included).
- Simple principles you can start applying today (without losing the will to live).
Let’s dive in!

What’s All This About Holistic Nutrition, Then?

First things first—what exactly is holistic nutrition?

Well, think of it as taking a full-body approach to eating. We’re not just looking at your waistline here; we’re focusing on your entire well-being.

It’s about feeding your body and your mind with whole, nourishing foods that keep you feeling on top of the world.

It’s all about balance!

Unlike those trendy “summer body diet” plans that have you cutting out carbs or surviving on rabbit food, holistic nutrition isn’t about restriction.

It’s about adding more goodness to your life—foods that fuel you, make you feel alive, and bring you joy.

Holistic nutrition helps you build healthy habits that stick, making it easier to make good food choices without obsessing over every bite. If you’re curious about how to lose weight naturally, without constantly overthinking your meals, check out my post on how to lose weight without thinking about it.

Your Mind and Your Body: The Dynamic Duo

You know those days when you feel anxious or stressed, and suddenly you’re elbow-deep in a bag of crisps?

Yeah, that’s your mind and body doing a little dance. They’re more connected than you might think.

Stress, emotions, and mental health can wreak havoc on your eating habits, and that’s where holistic healing comes in.

It’s not just about munching on kale and calling it a day. Holistic nutrition takes into account why you eat what you eat.

When you’re stressed, your body craves quick, sugary, or salty fixes.

Holistic nutrition helps you break the cycle by giving your body what it truly needs—nourishing foods that fuel your mind as much as your body.

No more feeding your emotions!

The Golden Rules of Holistic Eating (You’ll Actually Want to Follow)

Right, I know what you’re thinking—rules? Again?

But trust me, these aren’t the kind of rules that will make you miserable. Instead, they’ll leave you feeling pretty darn amazing:

Eat whole foods – Fresh fruit, veg, grains, nuts, seeds. The real stuff, not out of a packet. This is what some people might call “clean nutrition”, where your focus is on nutrient-dense foods.

Listen to your body – If you’re hungry, eat. If you’re full, stop. Revolutionary, I know.

Balance is key – You don’t need to cut out entire food groups (yes, that means you can keep your pasta!).

Prioritise plant-based – No, you don’t have to go vegan, but adding more plant-based meals works wonders.

Basically, it’s all about eating to nourish yourself, not punish yourself.

Holistic nutrition doesn’t have to be complicated. In fact, simplicity is key. Want to make this whole thing easier? I’ve got a blog post with 5 easy tips to simplify your nutrition so you can start small and see big results.

Whole Foods vs. Processed Junk: What’s the Deal?

Now, let’s get into the nitty-gritty. Whole foods versus processed foods.

Whole food is as close to its natural state as possible—think fruits, veggies, whole grains, nuts, and seeds.

They’re packed with nutrients that your body loves.

Processed foods? Not so much.

Sure, they’re convenient, but they’re often stripped of nutrients and loaded with sugar, salt, and preservatives. Not ideal for long-term energy or wellness, are they?

But here’s the thing—balance is key.

This is where the 80/20 rule comes in, and trust me, it’s a game-changer. You don’t have to give up all the foods you love.

I’m not telling you to never touch a slice of pizza or a cheeky bit of cake again (because, let’s be honest, life’s too short for that!).

The idea is to aim for whole, nutritious foods 80% of the time and leave 20% for those little indulgences that make life fun.

It’s about not restricting yourself so much that you feel deprived.

Because we both know what happens then—you restrict, restrict, restrict, and then one day you find yourself knee-deep in a family-size bag of crisps wondering where it all went wrong.

I’ve been there!

Instead, let’s focus on moderation. Enjoy your favourites guilt-free, knowing that you’re doing right by your body most of the time.

Creating a Balanced Plate (That’s Actually Tasty, Too!)

I know what you’re thinking—balanced plates sound about as exciting as watching paint dry. But trust me, they don’t have to be boring!

A balanced plate is simply one that has a bit of everything your body needs—protein, fats, carbs, and fibre.

Picture this: a plate of grilled chicken (protein), some quinoa or brown rice (carbs), and a load of roasted veg (fibre). Chuck on some avocado (healthy fats) and drizzle with olive oil.

Boom—balanced, nutritious, and actually delicious.

You’re not gonna miss the takeaway tonight.

If you’re looking for more inspiration, there are loads of holistic nutrition recipes that are easy to whip up and pack a punch when it comes to flavour.

Here are some of my favourites:
A key part of holistic nutrition is eating foods that nourish and satisfy you. If you’re tired of constantly feeling hungry, I’ve shared 5 foods high on the satiety scale that’ll keep you fuller for longer and help you avoid those snack attacks.

Hydrate, Detox, and All That Jazz

You’ve heard it before, but I’ll say it again—drink your water! Hydration is crucial for everything from clear skin to better digestion.

And let’s clear something up—your body is pretty good at detoxing on its own, so you don’t need fancy teas or expensive cleanses.

Just keep it simple.

Drink enough water (about 2 litres a day, give or take), and your body will do the rest.

Honestly, hydration is your secret weapon.

Debunking the Biggest Myths About Holistic Nutrition

Let’s tackle some of the biggest myths floating around:

“It’s too expensive!” – Not true. You don’t need to shop exclusively at organic markets. A lot of whole foods—like beans, rice, and oats—are super affordable.

“It takes too much time!” – Also false. Once you get the hang of it, cooking with whole foods is quicker than you think. And batch cooking is your best mate.

“It’s just for hippies!” – Nope! Holistic nutrition is for anyone who wants to feel good. You don’t need to start wearing tie-dye to enjoy it.

If you find yourself constantly thinking about food, it’s time to rethink your approach. Holistic nutrition helps you create a healthy relationship with food, without the constant obsession. For tips on how to stop overthinking your meals, have a look at my post on how to stop thinking about food and start enjoying life more.

Simple Tips to Start Eating Holistically (Without Losing Your Mind)

Look, I’m not asking you to overhaul your entire life overnight. Start small. Here’s how:
- Add one or two more veggies to your meals.
- Swap out processed snacks for whole-food alternatives (nuts, fruit, yoghurt).
- Drink a bit more water every day.
- Experiment with a new recipe each week. Who knows, you might discover a new favourite!
If you’re eating healthy as a beginner, don’t feel overwhelmed.

These small steps are easy and doable, and you’ll find yourself feeling better in no time.

A little nutrition education goes a long way. My ‘Nutrition for Weight Loss’ eBook covers the fundamentals of nutrition (and works even if you’re not on a weight loss journey!) Think of it like a little nutrition brochure for your life!

Conclusion

So there you have it!

Holistic nutrition isn’t about making your life harder—it’s about enhancing it.

You’re fuelling your body with real, whole foods that nourish you from the inside out. It’s not about cutting out all the things you love or punishing yourself with boring, tasteless meals.

It’s about balance, joy, and feeling good.

If you’ve been stuck in a diet cycle that leaves you drained, it’s time to switch things up.

Your body deserves better than another fad diet—it deserves nourishment, love, and a bit of TLC.

So start small, be kind to yourself, and remember, you’ve got this!

Now go and make yourself a nourishing plate—you’ve earned it! 🥑

Further Resources

Studies

Research shows that raw fruits and vegetables are linked to better mental health outcomes than processed alternatives, supporting the claim that whole foods are nutritionally superior (Brookie et al., 2018).

The health benefits of whole grains and pulses, such as reducing chronic disease risks and promoting body weight management, further confirm the advantages of whole foods over processed ones (Rebello et al., 2014).

Chronic stress is linked to increased food cravings and higher body mass index, showing how stress influences unhealthy eating habits. Holistic approaches like mindfulness can help reduce these cravings (Chao et al., 2015).

Mindfulness-based interventions have been shown to significantly reduce food cravings by addressing the emotional triggers behind eating, which aligns with holistic nutrition principles (Alberts et al., 2010).

Gut Health

1. Eat More Fibre-Rich, Low-Bloat Foods

2. Don’t Skip the Electrolytes

3. Try Magnesium Citrate Before Bed

4. Drink More (But Not Just Plain Water)

5. Get Up and Walk After Eating

6. Add a Prebiotic or Probiotic

7. Try a Warm Morning Drink Routine

8. Use a Stool Softener If You’re Really Stuck

9. Track What Works for Your Body

You might also love:

Your GLP-1 Game Plan Starts Here

Conclusion

Next Steps

1. Switch Up Your Fibre (Gently Does It)

2. Ditch the Fizzy Drinks (Even the ‘Healthy’ Ones)

3. Try Smaller, More Frequent Meals

4. Walk It Out After Eating

5. Go Easy on Protein Bars & Sweeteners

6. Try Herbal Helpers Like Peppermint or Ginger Tea

7. Avoid Eating Too Fast

8. Try Digestive Enzymes or Simethicone

9. Loosen Up—Literally

Feeling seen? You’ll love these posts too:

Your GLP-1 Game Plan Starts Here

Conclusion

Next Steps

1. Start with Electrolytes, Not Coffee

2. Keep Meals Small, Cold, and Protein-First

3. Try Ginger Everything

4. Use a Nausea Tracker

5. Create a Morning Nausea Routine

6. Avoid These Common Mistakes

7. Try Liquid Nutrition When You Can’t Eat

8. Don’t Lie Down After Meals

9. Low-Stress Movement Helps

10. Build a Mini Nausea Relief Kit

Let’s Keep Going

Your GLP-1 Game Plan Starts Here

Conclusion

Next Steps:

The Most Common GLP-1 Side Effects

Foods That Can Make GLP-1 Side Effects Worse

Side-Effect-Friendly Foods (AKA What’s in These Recipes!)

Introducing: The GLP-1 Fakeaway Recipe Book

What’s Inside?

What’s on the menu?

BONUS: Two Dessert Fakeaways!

Why You Need This Fakeaway Recipe Book

Your GLP-1 Game Plan Starts Here

Get Your Free Copy Now!

1. Reverse Dieting: Reset Your Metabolism Without Gaining Fat

2. Diet vs. Exercise: Which One Matters More for Weight Loss?

3. Homeopathic Weight Loss Remedies: Do They Actually Work?

4. Boosting Your Metabolism Naturally as You Age

5. Gut Health & Metabolism: Why Digestion Matters for Weight Loss

6. The Best Superfoods to Fire Up Your Metabolism

7. Lumen: The Tool That Helps You Take Control of Your Metabolism

It’s Time to Take Charge of Your Metabolism & Nutrition

1. Nausea: The Uninvited Guest

Why it happens:

How to fix it:

2. Digestive Drama: Bloating, Constipation, and… the Opposite

Why it happens:

How to fix it:

3. Fatigue: When Naps Feel Mandatory

Why it happens:

How to fix it:

4. Appetite Changes: Why Am I Suddenly Full After Two Bites?

How to fix it:

5. Muscle Loss: Don’t Let the Scale Fool You

How to fix it:

Your GLP-1 Game Plan Starts Here

Final Thoughts: You’ve Got This!

What’s All This Fuss About Gut Health Anyway?

Step-by-Step: How Good Bacteria and Fibre Work Together to Heal Your Gut

Step 1: Understand Your Gut’s VIPs – Probiotics

Step 2: Feed the Probiotics – Enter Prebiotics

Step 3: Combine Prebiotics and Probiotics for Gut Harmony

Step 4: Keep Things Moving with Fibre