sustainable weight loss

  • GLP-1 Getting Started

    Titration 101: How GLP-1 Dose Adjustments Work (Without Making You Miserable)

    So, you’ve started a GLP-1 medication — and you’re ready to make some changes. You’ve prepped your protein, downloaded your meal plan, and braced yourself for a calmer appetite… And now your provider throws out the word “titration.”

    Cue the blank stare.

    If you’re sitting there wondering why you’re not on the “proper” dose yet, or why the side effects seem to come and go like the British weather — don’t worry, you’re not broken, and you’re not doing it wrong.

    You’re just in the dose adjustment phase — also known as titration — and it’s completely normal.

    This post will break down exactly what titration is, what to expect during each stage, how to support your body (without starving it), and why going slow is actually the smartest thing you can do. Because let’s be real: the goal isn’t to suffer through it — the goal is to feel good and get results that last.

    Let’s get into it.

    Table of Contents

    What Is Titration (And Why Should You Care)?

    Titration simply means gradually increasing your dose over time. With GLP-1 medications like semaglutide and tirzepatide, the goal is to introduce the medication slowly, so your body doesn’t freak out and leave you clutching your stomach wondering why you ever signed up for this.

    It’s about easing your way in, so side effects stay manageable and your gut has time to adjust. Think of it as wading in at the shallow end instead of diving headfirst into icy water.

    The slower approach helps your body adapt to the appetite and digestion changes that come with GLP-1 meds — and that means fewer side effects, better results, and a much nicer experience overall.

    Typical Titration Schedule (Semaglutide vs Tirzepatide)

    Let’s break it down:

    Semaglutide (Wegovy, Ozempic):

    • Weeks 1–4: 0.25 mg
    • Weeks 5–8: 0.5 mg
    • Weeks 9–12: 1.0 mg
    • Increases continue every 4 weeks up to 2.4 mg

    Tirzepatide (Zepbound, Mounjaro):

    • Weeks 1–4: 2.5 mg
    • Weeks 5–8: 5 mg
    • Then increases every 4 weeks up to 15 mg

    Not everyone follows the same schedule exactly. If your body needs more time to adjust, you can stay at a dose longer. It’s your journey — not a race to the top.

    Common Side Effects (And When They Show Up)

    Each new dose can bring a bit of turbulence. Even if you were fine on your starting dose, don’t be surprised if side effects pop up with the next increase.

    The most common ones include:

    • Nausea
    • Feeling full quickly
    • Bloating or constipation
    • Burping (you might sound like a foghorn, it’s fine)
    • Low energy or lightheadedness
    • Food aversions, especially to rich foods or meat

    This is totally normal. Your digestion is slowing down, and your hunger hormones are shifting. Some people breeze through it, others feel every bump along the way.

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    TITRATION

    What to Eat During Titration

    When your appetite’s on the fritz and your stomach’s feeling fussy, you need meals that work with your body — not against it.

    Here’s the golden trio: small portions, high protein, and easy digestion.

    Stick with:

    • Simple, high-protein meals (eggs, tofu, Greek yoghurt, fish, lean chicken)
    • Fibre-rich veg like spinach, courgette, carrots, or blended soups
    • Low-fat, low-sugar options that don’t overwhelm your gut
    • Hydration and electrolytes to support energy and digestion

    If you need inspiration, check out my GLP-1 Meal Plan packed with ideas that won’t make you want to gag by week two. I’ve also got plenty of Zepbound meals, semaglutide snacks, and protein-packed recipes that can get you through even the dodgiest dose increases.

    What NOT to Do During Titration

    • Don’t skip meals — even if you’re not hungry. Your body still needs fuel.
    • Don’t jump to the next dose before you’re ready. You’re allowed to slow down.
    • Don’t force foods that feel wrong — switch it up with smoothies, soups, or lighter meals.
    • Don’t panic if your appetite doesn’t crash straight away — some people feel it more at higher doses.

    This is a metabolic change, not a miracle zap.

    Mindset Tips to Get You Through

    This phase can mess with your head — especially if your weight loss hasn’t kicked in or your energy’s taken a dip. Here’s how to keep your cool:

    • Track non-scale victories like reduced cravings, better control, or less food noise
    • Use a symptom tracker so you can spot patterns and adjust meals accordingly
    • Focus on habit-building over perfection — consistent GLP-1 friendly meals > all-or-nothing thinking
    • Don’t compare your journey to someone else’s “I lost 10lbs in 2 weeks” nonsense

    This isn’t about speed. It’s about building something that actually lasts.

    When Titration Ends and Maintenance Begins

    Once you hit your target dose — or the dose that’s right for your body — things start to feel more stable. Hunger levels even out. Your energy comes back. Food noise fades. And you’ll start feeling more in control of your eating and your day-to-day routines.

    This is where your efforts start compounding. Those protein-rich meals, the walks, the strength training, the meal planning — they start paying off in a way that feels sustainable and freeing.

    Final Thought: Take Your Time

    There is no gold medal for hitting the highest dose first. Plenty of people lose weight and feel amazing on the lower or mid-range doses, especially when they combine it with:

    • A simple, balanced GLP-1 diet plan
    • Basic meal prep and planning routines
    • Joyful movement or beginner strength training
    • Small habit changes that actually stick

    Going slower doesn’t mean you’re doing it wrong. It means you’re doing it safely, mindfully, and in a way your body will thank you for.

    You don’t need to white-knuckle your way through this. You’re allowed to go steady — and still succeed.

    Next Steps:

    Still not sure which one is right for you?

    You’re not behind. You’re just getting started — and you’re doing brilliantly.

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    TITRATION

  • GLP-1 Getting Started

    Your First 30 Days on GLP-1s: Timeline, Expectations & What No One Tells You

    Alright — you’ve finally started your GLP-1 journey. Maybe you’re on Wegovy, Zepbound, Ozempic, or Mounjaro. Maybe you’re still staring at your first pen thinking, “Do I stab myself now or…?” Deep breath. Let’s talk about what the first 30 days on GLP-1s really look like.

    The wins, the weird bits, the side effects, and what you can do to feel strong and in control while your body adjusts.

    Because this first month? It’s a little wild — but you’ve got this.

    Table of Contents

    Week 1: The Great Unknown

    What to expect:

    • You take your first dose. Congratulations!
    • Some people feel nausea, burping, fullness, or even mild dizziness
    • Others feel… nothing. That’s normal too
    • Your appetite might drop slightly — or not at all (yet)

    Important: The first dose is super low — it’s not meant to make big changes yet. It’s your body’s “meet and greet” with the med.

    What to eat:

    • Small, protein-packed meals work best (think: high protein GLP-1 breakfasts like eggs, yoghurt, protein oats)
    • Avoid greasy, creamy, or super sugary foods — they’re common side effect triggers
    • Try a GLP-1 friendly meal plan for structure (I’ve got loads of Zepbound meal ideas and semaglutide recipes coming your way – sign up to my newsletter for updates!)

    Week 2: Appetite Drops… or Side Effects Say Hello

    What to expect:

    • Appetite might start noticeably dropping (cue: “Why am I full after three bites?” moment)
    • Nausea, burping, constipation, or low-key food aversions may pop up
    • You might feel oddly tired or lightheaded

    Truth bomb: Just because you’re not hungry doesn’t mean your body doesn’t need fuel. This is where protein, hydration, and smart meals become your besties.

    What to do:

    • Focus on GLP-1 meals that are gentle on your stomach: soups, smoothies, fibre-rich foods (Check out my GLP-1 Side-Effect Survival Kit here! – it has side-effect targeted smoothie recipes, and cheat sheets to guide you along!)
    • Add electrolytes to your water — especially if you’re feeling dizzy or depleted
    • Keep moving (even short walks). It helps digestion and your mindset

    Week 3: Fatigue, Fluctuations & Figuring Things Out

    What to expect:

    • This week can feel “meh” for some — like your body’s not quite sure what’s happening
    • Your hunger might come and go (yes, that’s normal)
    • Bloating and constipation can creep in (rude)
    • Or… you may feel amazing and light and on top of the world. Go you.

    Remember: This journey is not linear. Some days are fire, some are fog. Both are valid.

    What to eat:

    • Keep it simple: GLP-1 meal ideas like grilled salmon, roasted veg, protein shakes, or my fave: fakeaway-style chicken bowls
    • Try meal planning with the same ingredients to reduce stress (hello, batch cooking win)
    • Keep snacks light and protein-rich: boiled eggs, Greek yoghurt, edamame, protein bars

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    first 30 days on glp-1s

    Week 4: Settling In & Seeing Subtle Shifts

    What to expect:

    • You may notice your clothes fitting differently
    • Cravings often reduce significantly — that constant background hum of “What’s in the fridge?”? It starts to fade
    • That thing we call “food noise” — the obsessive, intrusive thoughts about food all day long — often gets noticeably quieter around this time (though it varies person to person)
    • Your energy might feel more stable, and you may find you’re eating more intentionally rather than reactively

    Heads up: If food noise hasn’t fully gone yet — that’s okay. For many, it takes a few weeks of consistent dosing (especially with tirzepatide like Zepbound or Mounjaro) to see the full appetite-regulating effect. But even a bit of quiet? Feels life-changing.

    What to prioritise:

    • Continue with balanced GLP-1 meals — build a solid routine of what to eat on GLP-1s
    • Hydrate like it’s your job. Add fibre and magnesium to help things move along
    • Celebrate non-scale victories: clearer thinking, fewer cravings, feeling more in control

    Everyone’s Experience Is Different

    Some people lose 8lbs in the first 30 days on GLP-1s . Others don’t lose anything but feel better mentally, have more control over food, and build life-changing habits. Either way — you’re not behind. You’re exactly where you need to be.

    Pro Tips for Thriving in Your First 30 Days on GLP-1s

    • Don’t skip meals — even if you’re not hungry
    • Prioritise protein, fibre, and nutrient-dense foods
    • Sip electrolytes daily — not just when you feel rough
    • Track how you feel, not just what you weigh
    • Don’t compare your journey to anyone else’s — not your friend, not TikTok, not that one woman on Reddit who “lost 12lbs in 3 days”
    • Download my free GLP-1 Kickstart Bundle — it’ll help with meals, side effects, habits, and mindset!

    One Last Thing — Be Patient With Yourself

    This first month isn’t about perfection. It’s about listening to your body, learning what works, and building the foundation for long-term success.

    You’re not “just taking the easy way out.” You’re doing the work and giving your body the support it needs to finally feel good.

    Keep showing up. Keep fuelling your body. And trust — the best is yet to come.

    Next Steps:

    Still not sure which one is right for you?

    You’re doing the hard part. And trust me — you’re doing it brilliantly.

    📌 Pin this for later! ⬇

  • GLP-1 Getting Started

    How to Qualify for GLP-1 Medications

    OK, let’s cut through the confusion, because you’re not here to waste time — you’re here to get answers.

    You’ve seen the transformations, the GLP-1 before and after stories, and maybe you’ve wondered, “Could Mounjaro or Zepbound actually work for me?”

    Then comes the doubt spiral:

    “Am I big enough? Is it cheating? Have I tried hard enough?”
    And the worst one: “Do I even deserve this?”

    Let’s nip that in the bud — you absolutely deserve to feel good in your body, and if GLP-1 medications can help you do that while building healthy, long-term habits? Then yes, you’ve got every right to explore it.

    Let’s talk about exactly who qualifies for GLP-1 medications, what to do if you don’t, and how to support your journey with real food, real strategies, and zero shame — whether you’re on tirzepatide, semaglutide, or just getting started.

    Table of Contents

    What Even Are GLP-1s Again?

    GLP-1 meds mimic a natural hormone in your body that slows digestion, reduces appetite, balances blood sugar, and helps you feel full on less food.

    That’s why people on these meds are seeing real results — especially when they’re paired with things like a high protein GLP-1 meal plan, smarter movement, and better self-care habits.

    So, Who Can Actually Qualify for GLP-1 Medications?

    You likely qualify for GLP-1 medications if:

    • Your BMI is 30 or higher
    • OR your BMI is 27+ with a health condition like:
      • PCOS
      • Prediabetes
      • High blood pressure
      • Sleep apnoea
      • High cholesterol

    You’ve tried something already

    Whether it was calorie counting, clean eating, or every meal plan under the sun (shout out to Beachbody, Slimming World, and your “protein and veg” era) — you’ve given it a proper go.

    You’re ready to match the meds with better habits

    Think protein-packed GLP-1 meals, regular movement, and a sprinkle of self-compassion.

    GLP-1 Access in the UK

    NHS

    • You may qualify for Wegovy on the NHS through a Tier 3 weight management service
    • Criteria includes:
      • BMI over 35, or over 30 with a medical condition
      • Must be referred by your GP
      • Long waitlists — but totally free if approved

    Private Clinics

    If you don’t fancy the NHS queue or don’t meet their exact criteria, there are fab private options like:

    • Juniper
    • The Lowdown
    • Numan
    • Superdrug Online Doctor

    You’ll usually need:

    • Your BMI
    • A basic health questionnaire
    • Sometimes a video chat or blood test

    You’re looking at around £150–£300+ per month, depending on your dose and brand.

    GLP-1 Access in the US (From a UK Blogger Who Did Her Homework)

    Okay, full disclosure — I’m based in the UK, so I had to do some proper digging to make sure I got this right for my lovely readers across the pond. If you’re in the States and spot anything that’s changed, drop me a message — I’d love to keep this as accurate and helpful as possible!

    Now let’s talk about how you can actually get your hands on GLP-1s like Mounjaro, Zepbound, Wegovy or Ozempic in the US — because while it’s not always straightforward, you’ve got more options than you think.

    Insurance (AKA the golden ticket… sometimes)

    If you’ve got private insurance, you might be covered for:

    • Wegovy (for weight loss)
    • Ozempic (usually only if you’ve got type 2 diabetes)
    • Zepbound (tirzepatide, approved for weight loss)
    • Mounjaro (tirzepatide for diabetes — sometimes prescribed off-label for weight loss)

    To get approved, you’ll typically need:

    • A BMI over 30, or 27+ with a weight-related condition like high blood pressure, prediabetes, or PCOS
    • A prior authorisation from your doctor (basically, a fancy note explaining why you need it)
    • Documentation showing you’ve tried other weight loss methods already

    Real talk: Even if you tick all the boxes, insurers love to play hardball. Don’t give up — appeal it, resubmit it, chase it down. You’ve got this.

    Paying Out of Pocket (Brace Yourself)

    No insurance coverage? Then it’s DIY time — but it can be done.

    Full retail prices range from $900 to $1,300+ per month (I was shocked with these prices compared to the UK!), depending on the brand and dose.

    Some people are accessing compounded versions through specialised pharmacies at lower costs — but do your research, as quality and legality vary by state.

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    how to qualify for glp-1 medications

    Busting the Biggest Myths About Who Qualifies

    Let’s knock these lies out cold:

    “You have to be diabetic.”
    Wrong. These meds are also approved for chronic weight management — no diabetes required.

    “You need to be really obese.”
    Nope. If your BMI is over 27 and you’ve got a health condition, you could be eligible.

    “It’s cheating.”
    Oh please. Building healthy habits with the help of a medication? That’s not cheating, that’s using every tool available like the boss you are. And even if it is cheating, who cares? It’s not a test!

    How to Talk to Your GP (Without Freaking Out)

    Walk in like the queen you are — you’ve got this.

    • Write down your weight journey
    • Share how weight has impacted your health or energy
    • Ask directly: “Could I be referred to Tier 3 weight management?”
    • And if that’s a no? Look at private options — they’re quicker, and often less scary than you think

    What If You Don’t Qualify for GLP-1 Medications?

    That’s okay. Honestly. You’re not stuck — you’re just getting started. And there’s so much you can do now to support your body, your energy, and your goals.

    You start by building the habits that work with your biology — not against it. The same habits that make GLP-1s more effective are the ones that helped me lose 80lbs without medication. Yep, that was me — huffing through couch-to-5K, figuring out what the heck protein actually is, and learning how to stop swinging between restriction and “sod it, pass the biscuits.”

    I shared the full story here: How I Lost 80lbs Without Hating My Life — and it’s packed with real-life tips you can actually stick to.

    Even without meds, balancing your blood sugar, reducing appetite naturally, and fuelling with high-protein meals will make a massive difference. It’s how I started, and it’s how you can too.

    So whether you’re prepping for future GLP-1 access or just want to feel more in control of your body right now — you’ve already got what it takes.

    A Gentle Word of Caution (Because You Matter More Than a Number)

    I need to say something — and I’m saying it with all the love and care in the world:

    Please, please don’t buy GLP-1 medications from dodgy websites, Facebook sellers, or unregulated sources.

    I get it. Truly, I do. When you’ve been struggling for years, when nothing seems to work, when you feel like your body’s fighting you at every turn… it’s tempting. The ads, the fake reviews, the “pharmacies” with next-day delivery — they make it all sound so easy.

    But your health is never worth the risk.

    These meds are powerful. They can affect your heart rate, your pancreas, your electrolyte levels, your mental health — and if it’s not regulated or legit, you have no clue what you’re putting into your body.

    You deserve proper care. You deserve someone monitoring your progress, helping you navigate side effects, and adjusting your dose safely. And most importantly — you deserve to feel safe and supported every step of the way.

    Losing weight is not worth risking your life. Full stop.

    If you feel stuck or like this is your “last resort,” please know this:

    You are already enough. Your worth is not measured in kilos or calories or clothing sizes. And this journey? It’s not just about shrinking your body — it’s about feeling strong, calm, energised, and in control again.

    There are safe, sustainable ways forward — whether that includes medication or not. You do not need to rush or panic. You are not behind.

    💛 And if you’re feeling lost right now, my inbox is always open.

    The Bottom Line

    If your BMI is 30+, or 27+ with certain health conditions, you could qualify for GLP-1 medications like Mounjaro, Zepbound, Wegovy, or Ozempic. Even if you don’t, there’s so much you can start doing today.

    You don’t need to punish yourself into progress.

    You need tools. Structure. Protein. Patience. And yes — sometimes a little help from science.

    You’re not “too much” for needing help. You’re too brilliant to keep struggling alone.

    Next Steps:

    Still not sure which one is right for you?

    You’re doing the hard thing. You’re showing up. And trust me — you’ve got this.

    📌 Pin this for later! ⬇

    Qualify for GLP-1 Medications

  • GLP-1 Getting Started

    The Best GLP-1 Supplements for Energy, Muscle & Health

    On GLP-1s like Mounjaro, Zepbound, or semaglutide? You might be eating less (yay, appetite control!)—but that also means you could be missing out on key nutrients your body actually needs to stay strong, energised, and regular. Low energy, muscle loss, constipation, and dizzy spells? Yep—those could all be side effects of not fuelling your body properly on these meds. But don’t worry—we’re not here to suffer. We’re here to thrive. Let’s break down the essential GLP-1 supplements that can help you feel your best, even on your lowest-calorie days.

    Table of Contents

    Why GLP-1s Can Leave You Depleted (And What to Do About It)

    GLP-1 meds work by slowing down digestion, keeping you fuller for longer, and reducing hunger hormones. Brilliant for weight loss—but it also means:

    • You’re eating less volume (so fewer nutrients overall)
    • Digestion is slower, which can mess with absorption
    • Nausea or food aversions make it hard to eat a balanced diet
    • You might avoid higher-protein or fibrous foods that feel “heavy”

    The result? Gaps in your nutrition that can lead to fatigue, muscle loss, low electrolytes, constipation, brittle hair, or feeling like a zombie by 3pm.

    That’s where GLP-1 supplements come in—not as a magic fix, but as a practical way to fill those gaps and keep you feeling like the strong, glowing, confident legend you are.

    1. Protein Powder: Your Not-So-Secret Weapon

    Let’s get brutally honest for a sec: weight loss without enough protein = muscle loss. And that, my lovely, is not the goal.

    GLP-1s can help you drop weight fast—but if you’re not actively eating enough protein, your body won’t just burn fat. It’ll also start nicking muscle tissue. Yep. And losing muscle doesn’t just make you feel weaker or wobblier—it’s terrible for your long-term health.

    Muscle keeps your bones strong, your posture tall, your metabolism firing, and your energy levels up. It’s also a huge player in your Total Daily Energy Expenditure (TDEE)—aka how many calories your body naturally burns each day.

    Less muscle = lower TDEE = easier weight regain once the meds stop or slow down.

    So what’s the fix? Protein, protein, and more protein. Especially when you’re eating smaller meals and naturally leaning toward toast-for-dinner vibes. Protein helps you feel full, builds lean muscle, and makes fat loss sustainable—not sabotaging.

    Tip:

    Aim for at least 25–30g of protein per meal, and use shakes to fill in the gaps when food feels like a chore.

    Top ideas:

    • Whey isolate if you’re not dairy-sensitive (mixes like a dream)
    • A good vegan blend if you’re plant-powered
    • Unflavoured powder to sneak into oats, soups, or coffee (yes, really)

    My Picks:

    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    Optimum Nutrition Gold Standard 100% Whey Protein Powder
    $35.99
    Get it on Amazon
    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 🙂
    06/15/2025 10:05 am GMT
    KOS Organic Plant Based Protein Powder
    KOS Organic Plant Based Protein Powder
    $46.99
    Get it on Amazon
    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 🙂
    06/15/2025 11:01 am GMT

    2. Collagen Peptides: For Skin, Joints, and a Bit of Sass

    Collagen isn’t just some bougie wellness buzzword—it’s the most abundant protein in your body. It holds everything together: your skin, joints, tendons, bones, gut lining… the lot.

    And here’s the kicker: as you lose weight—especially quickly with GLP-1s like Mounjaro or Zepbound—you’re more likely to notice changes in your skin elasticity, joint stiffness, and hair health. That “deflated balloon” feeling? Often a sign your collagen stores are taking a hit.

    Plus, if your overall protein intake is low (which is super common on semaglutide), your body won’t have enough of the building blocks it needs to keep collagen production steady. That can lead to:

    • Sagging or loose skin (especially around the tummy, face, arms)
    • Achy joints or creaky knees when you try to exercise
    • Brittle nails or hair that feels dry and lifeless

    Adding a scoop of collagen peptides daily can help support:

    • Stronger hair, nails, bones, and even gut lining
    • Skin firmness and elasticity (hello glow-up)
    • Joint comfort, especially during workouts

    Easy win: Pop a scoop into your morning brew or shake. No faff, no weird taste.

    My Pick:

    Vital Proteins Grass Fed Collagen Peptides
    Vital Proteins Grass Fed Collagen Peptides
    $21.97
    Get it on Amazon
    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 🙂
    06/15/2025 07:04 am GMT

    📌 Pin this for later! ⬇

    GLP-1 SUPPLEMENTS

    3. Psyllium Husk Powder: Gut Health’s Unsung Hero

    Let’s be blunt. GLP-1s slow your digestion. So if you’re wondering why your toilet trips are few and far between, this is probably it. Psyllium husk is a natural fibre that keeps things moving without making you bloat like a balloon.

    Semaglutide tip: Start small (half a teaspoon) and work your way up. Mix it into water or your morning smoothie. No need to make it weird.

    My Pick:

    NOW Psyllium Husk Caps
    NOW Psyllium Husk Caps
    $10.29
    Get it on Amazon
    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 🙂
    06/15/2025 10:05 am GMT

    4. Electrolytes: Because Water Alone Won’t Cut It

    Feeling tired? Headachy? Dizzy when you stand up? You might think it’s just the meds, but chances are you’re low on electrolytes. GLP-1s can absolutely mess with your salt balance, especially if you’re not eating much.

    This is your no-fuss fix. No, it doesn’t mean chugging salty soup all day.

    Look for:

    • Sodium, potassium, and magnesium
    • Low or no sugar
    • Tasty enough to keep you sipping

    My Pick:

    Ultima Replenisher Daily Electrolyte Powder
    Ultima Replenisher Daily Electrolyte Powder
    $20.99
    Get it on Amazon
    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 🙂
    06/15/2025 07:04 am GMT

    Bonus Bits You Might Need

    Magnesium Glycinate

    Great for sleep, reducing stressy vibes, and avoiding those random muscle twitches. If you’re waking at 3am with racing thoughts, this one’s for you.

    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    $22.49
    Buy Now
    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 🙂
    06/15/2025 07:03 am GMT

    A Quality Multivitamin

    Look, if you’re barely eating or relying on 3 bites of cottage cheese a day (been there), a decent multi covers your bases. Especially B12, iron, and vitamin D.

    Amazon Basics Women's Multivitamin, 300 Gummies (150 Servings)
    Amazon Basics Women's Multivitamin, 300 Gummies (150 Servings)
    $11.86
    Get it on Amazon
    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 🙂
    06/15/2025 11:04 am GMT

    Build Your GLP-1 Supplements Stack

    Let’s get real. You deserve to feel GOOD on this journey – not just smaller. GLP-1 Supplements can help you go from sluggish and struggling to energised, strong and thriving.

    So grab your protein, stir in some collagen, sort your fibre, sip those electrolytes, and go be the glowing, thriving queen you are.

    Need more easy ideas for what To Eat on GLP-1s? Or want cheeky Semaglutide tips that actually work? Check out my entire series on GLP-1 Weight Loss!

    Next Steps:

    Still not sure which one is right for you?

    You’re doing brilliantly. Keep going.

  • GLP-1 Nutrition, GLP-1 Tips

    14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!

    fakeaway

    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

    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

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    FAKEAWAY

    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.

    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!

    1. GLP-1 Medications 101: What They Are and How They Work
    2. How to Get the Best Results on GLP-1 Medications: Tips for Success
    3. 5 Common Mistakes People Make on GLP-1 Medications (and How to Avoid Them)
    4. The Ultimate GLP-1 Meal Plan: Easy Protein-Packed Meals for Weight Loss
    5. The Ultimate GLP-1 Grocery List
    6. 8 Foods to Avoid If You’re Serious About Thriving on GLP-1 Medications
    7. Navigating Side Effects on GLP-1 Medications: What’s Normal & How to Manage Them
    8. Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention
    9. Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining
    10. 13 GLP-1 Must-Haves to Make Fat Loss Easier (and faster!)
    11. 14 High-Protein GLP-1 Fakeaway Recipes – Easy, Delicious & Side-Effect Safe!
    12. The Best GLP-1 Supplements for Energy, Muscle & Health

    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! ⬇

  • Fitness

    Running for Weight Loss: How to Maximise Fat Burn While Running

    running for weight loss

    So, you’ve decided to start running for weight loss—amazing! Running is a brilliant way to torch calories, boost your metabolism, and feel like an absolute powerhouse while doing it.

    But if you think you can just throw on a pair of trainers, sprint down the road, and magically melt fat overnight… well, I hate to break it to you, but that’s not quite how it works.

    I know this because I started running purely for weight loss. I wanted a way to burn fat fast, and running seemed like the best option. But somewhere along the way, something shifted. I stopped running just to lose weight, and I started running because I loved it.

    It became my time to clear my head, feel strong, and move my body in a way that actually felt good—not like some dreaded chore.

    And that’s the real secret to losing weight and keeping it off. Joyful movement—exercising in a way that makes you feel energised, strong, and accomplished—is what keeps you consistent.

    And consistency is what actually gets results.

    That said, there are ways to run smarter, not harder if your goal is fat loss. So let’s get into it—how to burn the most fat while running, stay motivated, and actually enjoy the process.

    Table of Contents

    Before You Get Started

    I get it—starting running for weight loss can feel daunting. Maybe you’re worried about injuries, stamina, or just where to even begin. Trust me, I’ve been there.

    The good news? You don’t have to figure it out alone.

    If you’re new to running or feeling unsure about how to start, check out How to Run When Overweight: A Guide for Beginners. It’s packed with practical tips to help you feel confident, strong, and ready to tackle your running journey—no matter where you’re starting from.

    1. Stop Running at the Same Pace – Switch It Up!

    Your body adapts fast, and steady-state running (while great for building endurance) isn’t the best for burning fat.

    What to do instead:

    • Mix in interval training: Sprint for 30 seconds, walk or jog for 1-2 minutes, repeat.
    • Try hill sprints: Run up a hill as fast as you can, then walk down to recover.
    • Play around with tempo runs: Run at a moderate-hard pace for 10-20 minutes in the middle of your workout.

    Why it works: High-intensity bursts force your body to burn more calories during and after your run. Hello, afterburn effect!

    And if you’re not sure if you’re making the classic running mistakes that slow weight loss, check out Common Running Mistakes Beginners Make (And How to Fix Them) before you go any further.

    2. Run in the Fat-Burning Zone (Yes, It’s a Thing)

    You’ve probably heard about heart rate zones but never really given them much thought. Well, turns out, they matter a lot if you want to burn fat efficiently.

    Find Your Fat-Burning Zone

    • Aim to run at 60-70% of your max heart rate (this is where your body burns more fat than carbs).
    • A good rule of thumb? If you can talk but not sing while running, you’re in the right zone.
    • If you’re gasping for air after 30 seconds, you’re going too hard.

    Why it works: Keeping your run in this zone means you’ll burn more stored fat instead of just carbs from your last meal.

    3. Strength Train – Running Alone Won’t Cut It

    If you’re skipping strength training, you’re missing out on one of the biggest fat-burning boosters.

    What to do:

    • Add strength workouts 2-3 times a week (bodyweight exercises or weights).
    • Focus on legs, core, and upper body—stronger muscles make you a better runner.
    • Do plyometric exercises (jump squats, lunges, and box jumps) to build explosive strength.

    Why it works: Strength training builds muscle, and muscle burns more calories at rest. More muscle = more fat burn, even while you’re chilling on the sofa.

    If you’re struggling with injuries or constant soreness, strength training is even more important. Check out How to Prevent & Recover from Running Injuries so you don’t get side-lined.

    4. Don’t Just Focus on Calories Burned – Focus on Calories Burned After

    Here’s where most people go wrong—they obsess over how many calories they burn during a run. While that number is nice, what really matters is what happens after you stop running.

    The Afterburn Effect (EPOC, if you want to sound fancy)

    • High-intensity runs keep your metabolism elevated for hours after your workout.
    • Sprinting, interval training, and hill workouts are best for this effect.
    • If you’re running purely at an easy pace, you’re missing out on this post-run calorie burn.

    Why it works: Your body works harder to recover from intense workouts, which means you keep burning fat even after your run is over.

    📌 Pin this for later! ⬇

    5. Fuel Your Runs Properly (Because Starving Won’t Help You Lose Weight Faster)

    If you’re skipping meals or barely eating before running, you might think you’re burning more fat—but in reality, you’re just making things harder for yourself.

    How to fuel for fat loss:

    • Before a run: Have a small snack (banana or toast with peanut butter).
    • After a run: Refuel with protein + carbs to help muscles recover.
    • Stay hydrated—dehydration makes your body hold onto weight.

    Why it works: If your body isn’t properly fuelled, you’ll feel sluggish, your metabolism will slow down, and you won’t get the best fat-burning effects from your run.

    6. Be Consistent – Fat Burn Takes Time

    You can’t go for one killer run and expect to wake up looking like a fitness model. Fat loss takes time, consistency, and patience—but if you stick with it, you WILL see results.

    How to stay consistent:

    • Set small goals—run 3-4 times a week instead of aiming for daily marathons.
    • Track your progress—use a running tracker or take progress photos.
    • Don’t give up when the scale doesn’t move—fat loss isn’t always instant, but it’s happening.

    If you’re struggling to stay on track, you need a structured plan. Check out How to Build a Running Routine That You’ll Actually Stick To to make running a habit, not a chore.

    7. Fat Loss Comes from a Calorie Deficit – Here’s How to Do It Right

    Let’s get one thing straight—running alone won’t make you lose weight unless you’re in a calorie deficit (burning more calories than you consume). But here’s the tricky part: you need enough fuel to power your runs while still staying in a small deficit.

    Cut calories too much, and you’ll feel sluggish, weak, and totally unmotivated to run. Overeat, and, well… the fat’s not going anywhere.

    The key is finding balance—fueling your body properly while staying in a slight deficit so you can lose fat, run strong, and recover well.

    How to do it: Focus on nutrient-dense foods that keep you full without excess calories.

    • Protein (chicken, fish, tofu, eggs) helps with muscle recovery and keeps you satisfied.
    • Healthy fats (avocado, nuts, olive oil) stabilise energy levels.
    • Fibre-rich carbs (sweet potatoes, oats, whole grains) fuel your runs without sugar crashes.

    Be mindful of post-run hunger—just because you ran doesn’t mean you should eat back all the calories you burned. Instead of reaching for ultra-processed snacks, plan post-run meals that combine protein + carbs (like eggs on toast or a protein shake with banana) to refuel properly without overdoing it.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Running Smarter = More Fat Burn

    If you want to start running for weight loss, you need to run smart, not just run more. Here’s what to focus on:

    • Mix up your runs with intervals, hills, and steady-state cardio
    • Stay in the fat-burning zone for maximum results
    • Add strength training to boost metabolism and prevent injuries
    • Focus on the afterburn effect, not just calories burned during your run
    • Fuel your body properly so it actually burns fat efficiently
    • Stay consistent—because results don’t happen overnight

    Finally, don’t obsess over the scale—track progress in other ways like how your clothes fit, your energy levels on runs, or how much stronger you feel.

    A 300-500 calorie deficit per day is all you need for steady, sustainable fat loss—anything more and you’ll risk burnout, sluggish runs, and quitting altogether.

    Fuel smart, run strong, and enjoy the process—because feeling good is just as important as losing weight.

    Now, lace up those trainers and go make that run count!

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    running for weight loss

  • Fitness

    How to Choose The Best Running Shoes for Beginners: Find the Right Fit for Comfort & Support

    running shoes

    Ever gone for a run and felt like your feet were personally betraying you? Blisters, sore arches, knees screaming for mercy—yeah, that’s what happens when you’re in the wrong running shoes.

    It’s enough to make you want to chuck the whole idea of becoming a runner in the bin.

    But hold up—what if the problem isn’t you but your trainers?

    Imagine actually enjoying a run (yes, really) because your feet feel supported, your knees aren’t plotting revenge, and you’re not wincing with every step. The right shoes can make that happen.

    So, if you’re ready to ditch the foot pain and finally start running for beginners the right way, let’s get you sorted.

    No fluff, no faff—just the best tips to help you find the perfect pair so you can hit the pavement (or treadmill) without regret.

    Table of Contents

    Why You Need the Right Running Shoes

    Think you can just grab whatever’s lurking at the back of your wardrobe? Think again. Wearing the wrong trainers while running is like trying to run a marathon in flip-flops—sure, you could do it, but at what cost?

    The right shoes will:

    • Keep you comfortable so you don’t feel like you’re being tortured from the ankles down.
    • Prevent injuries (because hobbling around on crutches is not a vibe).
    • Help you actually enjoy running—yes, enjoy it. I know, shocking.

    If you’re just getting into running for women (or men!), sorting your shoes is step one of the master plan.

    And trust me, once you’re laced up in the right pair, you’ll feel like a proper runner—even if you’re still huffing and puffing after 30 seconds.

    How to Choose the Best Running Shoes (Without Losing Your Mind)

    Picking the right pair doesn’t need to feel like decoding ancient hieroglyphics. Here’s your step-by-step breakdown:

    1. Know Your Terrain: Treadmill, Pavement, or Trails?

    • If you’re running outside (on pavement or roads), look for cushioning to absorb impact.
    • If you’re a treadmill warrior (if you’re in the UK like me, I don’t blame you!), you can get away with lighter, more flexible shoes.
    • If you fancy yourself a wild explorer and are hitting trails, go for grippy, rugged shoes that can handle mud, rocks, and whatever nature throws at you.

    2. Get the Right Fit (Or Regret It Later)

    Your shoes should feel snug but not like they’re strangling your feet. You want a thumb’s width of space between your toes and the front of the shoe—otherwise, say hello to black toenails.

    3. Know Your Foot Type (Because Yes, It Matters)

    Are you an overpronator (rolling your foot in too much)? A neutral runner? Got high arches? Different shoes offer different levels of support, so getting this right is key. A proper running shop can do a gait analysis—basically, they watch how you run and tell you if your feet are doing something weird.

    4. Don’t Fall for the “Trendy” Trap

    Look, I get it. Some running shoes look slick. But the coolest-looking pair might also be the worst for your feet. Comfort and support come first. Your knees will thank you.

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    RUNNING SHOES

    Top Running Shoes for Beginners (Tried & Tested Favourites)

    Right, now you know how to choose, here are some solid options to get you started:

    Best for General Running: Nike Pegasus 40

    A great all-rounder. Cushioned, comfy, and light. A solid pick for pavement pounders.

    Nike Pegasus 40
    Nike Pegasus 40
    $125.72
    Get it on Amazon
    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 🙂
    06/15/2025 11:03 am GMT

    Best for Stability: Brooks Adrenaline GTS 22

    If your ankles like to do their own thing, these will keep them in check.

    Brooks Women s Adrenaline GTS 24 Supportive Running Shoe
    Brooks Women s Adrenaline GTS 24 Supportive Running Shoe
    $139.95
    Get it on Amazon
    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 🙂
    06/15/2025 11:03 am GMT

    Best for Road Running: Hoka Clifton 9

    Super soft and cushioned—like running on clouds, but without the risk of falling through them.

    HOKA Clifton 9 Women's Road Running Shoes
    HOKA Clifton 9 Women's Road Running Shoes
    $136.99


    Get it on Amazon
    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 🙂
    06/15/2025 11:03 am GMT

    Best for Wide Feet: New Balance Fresh Foam 1080v12

    Roomy, bouncy, and comfy. Your toes will love them.

    New Balance Women's Fresh Foam X 1080 V12 Running Shoe
    New Balance Women's Fresh Foam X 1080 V12 Running Shoe
    $159.95
    Get it on Amazon
    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 🙂
    06/15/2025 11:03 am GMT

    Best Budget Option: ASICS Gel Contend 8

    Decent cushioning without the “I’ve just spent my rent money on trainers” regret.

    ASICS Women's Gel-Contend 9 Running Shoes
    ASICS Women's Gel-Contend 9 Running Shoes
    $105.00
    Get it on Amazon
    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 🙂
    06/15/2025 11:03 am GMT

    What Else You Need to Know Before You Start Running

    Break Them In – New shoes need a few walks or short runs before you start clocking up serious miles. Your feet need time to adjust!

    Replace Them Regularly – Running shoes have a shelf life (like milk, but less smelly). After about 300-500 miles, the cushioning wears out, and your knees start paying the price.

    Socks Matter Too – Cotton socks = blisters galore. Get proper moisture-wicking running socks unless you enjoy suffering.

    The Ultimate Running Resource Hub – Everything You Need in One Place!

    Looking for the best running tips, training plans, gear recommendations, and nutrition advice? This is your one-stop guide to starting strong, improving performance, preventing injuries, and staying motivated. Whether you’re a beginner or looking to level up your runs, these posts will help you every step of the way!

    1. The Ultimate Running Guide: Tips, Training & Gear
    2. How to Build a Running Routine That You’ll Actually Stick To
    3. Common Running Mistakes Beginners Make (And How to Fix Them)
    4. How to Run When Overweight: A Guide for Beginners
    5. Running for Weight Loss: How to Maximise Fat Burn
    6. Running Nutrition: How to Fuel Your Runs Based on Your Goals
    7. Breathing Techniques for Running: How to Run Without Getting Winded
    8. How to Prevent & Recover from Running Injuries
    9. Best Running Shoes for Beginners

    Ready to Lace Up? Here’s Your Next Step

    Now you’ve got the shoe situation sorted, what’s next? A plan, obviously!

    Check out my guide on How to Start Running for Beginners for a step-by-step eBook that’ll take you from walking to actually feeling like a runner.

    You’ve got this. Now go get those trainers and start becoming a runner—one step at a time.

    📌 Pin this for later! ⬇

    RUNNING SHOES
  • Nutrition

    Ultimate 7-Day Summer Body Meal Plan: Feel Lean, Energised & Unstoppable

    summer body meal plan

    Let’s set the record straight—you do not need to overhaul your entire life to feel confident in your summer body. You don’t need to give up carbs, eat like a rabbit, or survive on tasteless diet food. What you do need is a Summer Body Meal Plan that actually fuels you, keeps you full, and helps you build strength while feeling your absolute best.

    This meal plan isn’t about deprivation—it’s about smart choices, balance, and real food that tastes good. It’s designed to help you feel energised, strong, and ready to take on whatever summer throws at you.

    So, if you’re looking for a realistic, no-nonsense way to eat for a lean and toned look, let’s get stuck in.

    Table of Contents

    The Golden Rules of a Summer Body Meal Plan

    Before we dive into the actual food, let’s get one thing straight—this isn’t a crash diet. It’s about eating in a way that makes you feel strong, fuelled, and satisfied. Here’s what that looks like:

    Protein is Queen – Keeps you full, helps you build muscle, and stops cravings from running the show. Every meal needs a protein source.

    Carbs Are Not the Enemy – Your body needs them for energy. The trick? Opt for whole, nutrient-dense carbs that keep you going, not leave you crashing.

    Healthy Fats Keep You Satisfied – Avocados, nuts, olive oil, and seeds help keep your hormones happy and your cravings in check.

    Hydration is a Game-Changer – Dehydration can make you feel sluggish, hungry, and bloated. Aim for two to three litres of water a day.

    Balance Over Perfection – The occasional treat won’t ruin your progress, but an extreme, miserable diet will. Eat well, enjoy life, move on.

    Now, let’s get into your 7-day Summer Body Meal Plan—packed with lean proteins, smart carbs, and plenty of flavour to keep you on track without feeling like you’re on a diet.

    7-Day Summer Body Meal Plan

    Day 1

    Breakfast: Scrambled eggs on wholegrain toast with avocado and cherry tomatoes
    Lunch: Grilled chicken salad with feta, quinoa, and lemon dressing
    Dinner: Baked salmon with roasted sweet potatoes and garlic greens
    Snack: A handful of almonds and dark chocolate

    Day 2

    Breakfast: Greek yoghurt with berries, nuts, and a drizzle of honey
    Lunch: Turkey and avocado wrap with hummus and spinach
    Dinner: Stir-fried tofu and vegetables with jasmine rice
    Snack: Peanut butter and banana on rice cakes

    Day 3

    Breakfast: Protein pancakes with Greek yoghurt and raspberries
    Lunch: Grilled halloumi and chickpea salad with olive oil dressing
    Dinner: Tuna steak with quinoa and steamed broccoli
    Snack: Cottage cheese with walnuts and honey

    Day 4

    Breakfast: Omelette with spinach, feta, and wholegrain toast
    Lunch: Chicken and avocado sandwich on sourdough
    Dinner: Buddha bowl with quinoa, roasted chickpeas, and tahini dressing
    Snack: Carrot sticks with guacamole

    📌 Pin this for later! ⬇

    SUMMER BODY MEAL PLAN

    Day 5

    Breakfast: Porridge with almond butter and banana
    Lunch: Grilled prawn and avocado salad with citrus dressing
    Dinner: Chicken curry with brown rice and roasted vegetables
    Snack: Dark chocolate and mixed nuts

    Day 6

    Breakfast: Scrambled tofu with spinach and mushrooms
    Lunch: Tuna and sweetcorn wholegrain wrap
    Dinner: Lean beef stir-fry with brown rice
    Snack: Greek yoghurt with flaxseeds and strawberries

    Day 7

    Breakfast: Smoked salmon and cream cheese on rye bread
    Lunch: Grilled tofu salad with sesame dressing
    Dinner: Baked cod with roasted Mediterranean vegetables
    Snack: Protein smoothie with almond milk and banana

    How to Make This Summer Body Meal Plan Work for You

    This Summer Body Meal Plan is a guide, not a strict set of rules. Feel free to swap meals, adjust portion sizes, and make it work for you. The goal is to eat in a way that fuels your body, keeps you full, and supports your summer goals.

    Bonus Tips for Maximum Results:

    • Prioritise protein – Helps muscle recovery and keeps you full.
    • Stay hydrated – Two to three litres of water a day is the goal.
    • Eat enough – Starving yourself won’t help. Fuel properly.
    • Pair with movement – Strength training plus protein equals a toned, strong look.

    Your Ultimate Summer Body Plan – Don’t Miss These!

    Final Pep Talk (Because You’ve Got This)

    You don’t need to be perfect. You don’t need to follow some miserable, restrictive plan. What you do need is a sustainable way of eating that makes you feel strong, confident, and full of energy.

    This Summer Body Meal Plan is here to help you fuel your body the right way, without stress, guilt, or boring meals.

    So eat well, enjoy your food, and step into summer feeling your absolute best. No guilt, no fads—just real food and real results. Let’s do this.

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    Summer Body Meal Plan
  • Nutrition

    Optimising Your Metabolism & Nutrition: The Ultimate Guide to Boosting Fat Loss & Energy

    metabolism & nutrition

    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

    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!)

    woman in pink sports bra and pink leggings

    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?

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    METABOLISM & NUTRITION

    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

    woman in pink bikini top

    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?
    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!

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    METABOLISM & NUTRITION
  • Weight Loss

    Metabolism 101: Why Yours Might Be Slower Than a Sunday Roast & How to Fix It

    Metabolism

    Let’s talk metabolism—the mysterious engine inside you that determines whether your food fuels you or clings to your thighs like a bad ex.

    If you feel like you’re doing everything right—eating well, moving more, cutting back on the biscuits—but the weight still won’t shift, then listen up. Your metabolism might not be playing ball, and no amount of wishful thinking will fix it.

    But don’t panic—I’ve got you. We’re about to break down why your metabolism might be sluggish, how to rev it up, and the game-changing tool that can help you take control of it once and for all.

    Table of Contents

    First Things First: What Even Is Metabolism?

    Metabolism is basically your body’s engine—it determines how efficiently you burn calories and use energy. If it’s running smoothly, you’ll feel energised, burn fat more effectively, and not have to think about every bloody calorie you eat.

    If it’s running like a dodgy second-hand car? You’ll feel sluggish, store fat more easily, and struggle to lose weight even when you’re doing all the right things.

    And here’s where most people get it wrong—your metabolism is NOT set in stone. You can tweak it, optimise it, and even train it to work for you instead of against you.

    Why Your Body Clings to Fat Like It’s a National Treasure

    Right, let’s break this down properly. Your metabolism isn’t just some random function ticking away in the background—it’s actually a highly strategic system designed to keep you alive.

    And sometimes, that means it works against you when you’re trying to lose weight.

    At the heart of it all? TDEE and BMR.

    BMR: Your Body’s Minimum Energy Budget

    Your Basal Metabolic Rate (BMR) is the number of calories your body needs to just exist. No movement, no exercise, just you lying in bed doing absolutely nothing (tempting, I know).

    BMR covers all the essentials—breathing, pumping blood, digesting food, repairing cells—you know, the life-sustaining stuff. And guess what? It accounts for up to 60-70% of the calories you burn daily.

    That means even if you did absolutely nothing all day, your body would still burn calories just to keep you alive.

    woman in pink sports bra and pink leggings

    TDEE: Your Body’s Full Daily Energy Burn

    Now, your Total Daily Energy Expenditure (TDEE) includes your BMR plus everything else you do—walking, working out, fidgeting, even standing up to make a cup of tea.

    It’s made up of:

    • BMR (Basal Metabolic Rate) – Calories needed just to keep you alive.
    • NEAT (Non-Exercise Activity Thermogenesis) – Calories burned through daily movement that isn’t structured exercise (like fidgeting, walking to the fridge, or gesturing wildly in a conversation).
    • TEF (Thermic Effect of Food) – Calories burned while digesting food (yes, eating burns calories)
    • Exercise Activity – Calories burned from actual workouts.

    Put it all together, and you get TDEE—the real number of calories you need daily to maintain your current weight.

    How Your Body Works to Keep Your Weight Stable (Even When You Don’t Want It To)

    Your metabolism’s main job? Survival.

    It doesn’t care about your dream body or how you want to fit into those jeans from five years ago. Its number one priority is making sure you don’t starve to death.

    So when you cut calories too aggressively or go on an extreme diet, your body sees it as a threat and tries to compensate.

    Here’s how it fights back:

    • It Lowers Your BMR – Your body gets stingier with calories, burning fewer at rest.
    • It Increases Hunger Hormones – Your appetite ramps up to make sure you eat more.
    • It Reduces NEAT – You unknowingly move less to conserve energy.
    • It Adapts to Exercise – Over time, your body burns fewer calories for the same workout.

    This is why crash diets and excessive cardio can backfire—your body is wired to resist sudden, dramatic weight loss.

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    Metabolism

    So, What’s the Fix?

    To lose weight without making your metabolism rebel, you need to:

    • Create a modest calorie deficit (not too aggressive, so your body doesn’t panic).
    • Eat plenty of protein to maintain muscle and keep BMR high.
    • Move more throughout the day (even small movements add up).
    • Give your body enough fuel so it doesn’t go into emergency mode.

    And here’s where Lumen comes in handy—it shows you exactly how your body is using fuel, so you can work with your metabolism instead of against it.

    Lumen: The Secret Weapon for a Faster Metabolism

    (Disclaimer: I am an affiliate of Lumen, which means I may earn a commission if you purchase through my link. However, I only recommend products I genuinely believe in and that align with the science behind optimising metabolism and nutrition.)

    If you’ve ever wished you could peek inside your body and see what’s actually going on with your metabolism, you’re in luck—now you can.

    Lumen is a portable metabolism tracker that tells you whether your body is burning carbs or fat in real-time—so you can stop guessing and start making smart choices that actually work.

    Why Lumen is a Total Game-Changer

    • Tells You What to Eat (and When) – No more guesswork. It helps you tweak your diet to improve your metabolism.
    • Shows You if You’re Burning Fat or Carbs – Helps you understand what’s actually fuelling your body.
    • Helps You Become More Metabolically Flexible – This means your body can switch between burning carbs and fat efficiently, which is key for better energy, fat loss, and long-term health.
    • Personalised Daily Insights – It adapts to you, making it easier to fine-tune your nutrition and lifestyle based on how your body responds.
    woman in pink bikini top

    Why You Need This in Your Life

    If you’re sick of:

    • Trying every diet under the sun with no results
    • Feeling tired, sluggish, and stuck in a plateau
    • Not knowing whether you’re doing the right thing for your metabolism

    Then Lumen will change the game for you. Instead of fumbling in the dark, you’ll have real-time data that helps you make smarter, faster, and easier decisions.

    Ready to Take Control of Your Metabolism?

    Here’s the deal: optimising your metabolism is the key to sustainable weight loss, better energy, and feeling amazing. And while food, movement, and lifestyle tweaks are essential, having the right tools makes all the difference.

    If you’re ready to ditch the guesswork and finally take control of your metabolism, Lumen is the best place to start.

    Check out Lumen HERE

    What if you could hack your metabolism?
    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 🙂

    And remember—your metabolism is not broken, and you are not stuck. You’ve got the power to change it.

    Now, go get that metabolism firing on all cylinders.

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    Metabolism