The Wellness Warrior Coach

Simple, balanced meals that combine protein, fibre rich veggies and healthy fats help support stable energy, blood sugar regulation and your hormones.

Steroid hormones (oestrogen, progesterone and testosterone) are synthesised from cholesterol, making dietary fat an important contributor to hormone production and regulation.

While the body produces its own cholesterol, consuming adequate healthy fats support the physiological processes involved in hormone synthesis, cell signalling and metabolic function.

Sources of healthy fats:
🥑 Avocado
🫒 Extra virgin olive oil
🥜 Nuts and nut butters
🌰 Seeds (flax, chia, pumpkin, sunflower)
🐟 Oily fish (salmon, mackerel, sardines)
🥚 Egg yolks
🥥 Coconut products

Research has shown that prolonged low fat diets can negatively affect menstrual and reproductive function, particularly in active women and where energy availability is low.

Healthy fats also support:
✨ Cell membrane health
✨ Brain and nervous system function
✨ Inflammation
✨ Blood sugar regulation
✨ Nutrients - vitamins A, D, E, and K

When fat intake is consistently too low, this may contribute to:
⚡ Irregular or absent menstrual cycles
⚡ Reduced exercise recovery and performance
⚡ Low energy availability and fatigue
⚡ Increased hunger and cravings
⚡ Dry skin and hair

Here’s the simple food framework I use with my clients:

Start with a good quality protein source. Chicken, turkey, red meat, fish, eggs, organ meats or tofu.

Add plenty of colourful, fibre rich veggies.. think, the rainbow.

Carb’s are your body’s main fuel source. Good options include sweet potatoes, oats, rice, quinoa, beans & lentils and wholegrains.

Finish with a source of healthy fats such as avocado, olive oil, nuts, seeds, cheese, oily fish or eggs.

Building your plate this way can help support energy, performance, blood sugar balance and hormone health.

DM me for more information 🥑🫒🐟

When we talk about women’s hormones, testosterone is rarely the first one that comes to mind.

Yet testosterone plays a vital role in how we feel, perform and function every single day.

It influences:
✨ Energy and motivation
✨ Strength and muscle maintenance
✨ Recovery from exercise
✨ Libido and sexual wellbeing
✨ Focus, cognition and mental clarity

So when testosterone levels are suboptimal, symptoms can often be mistaken for stress, burnout or simply ageing.

Some common signs include:
⚡️ Low motivation and drive
⚡️ Reduced libido
⚡️ Difficulty building or maintaining muscle
⚡️ Slower recovery from training
⚡️ Brain fog and poor concentration

While low testosterone can have many underlying causes, lifestyle factors often play a significant role.

These may include:
⚡️ Chronic under-eating
⚡️ Very low-fat diets
⚡️ High levels of psychological stress
⚡️ Excessive training with inadequate recovery
⚡️ Certain medications, including hormonal contraception

One of the most common patterns I see is low energy availability.

When your body isn’t receiving enough energy to support both daily life and exercise demands, it begins prioritising essential survival processes over reproduction and long term health.

Hormone production is one of the first systems to be affected.

Dietary fat is fundamental in supporting our hormones. Cholesterol in particular serves as the building block for steroid hormones, including testosterone.

Combine inadequate nutrition with chronic stress and the body receives a clear message that resources are limited.

If you’re experiencing these symptoms, it may be worth speaking with your GP about a comprehensive hormone assessment, including:
✨ Total Testosterone
✨ Free Testosterone
✨ SHBG
✨ DHEA-S
✨ Oestrogen
✨ Progesterone (mid-luteal phase)
✨ Morning Cortisol

Looking at these markers together provides far more insight than assessing a single hormone in isolation.

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If you’re struggling with symptoms and want to learn how nutrition, training and lifestyle can support your hormonal health, I’d love to help.

Think carbs are holding you back from your goals?

For many women, especially those training regularly or navigating hormonal changes, chronically over-fuelling has the opposite effect.

Low energy availability doesn’t just impact performance. It can affects recovery, sleep, cycle health, mood and body composition too.

Increasing your carb intake may just be the solution.

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Looking for some direction with your nutrition? DM me.

I’ve been seeing this topic come up a lot lately, so let’s break it down properly.

Creatine & Endometriosis

For me, the benefits outweigh the scaremongering online!

Asides from the strength benefifs and cognition, I’ve also experienced consistent ovulation whilst supplementing which is HUGE.

If you’ve followed me for a while, you may remember research I shared exploring a link between creatine and improvements in ovarian reserve and function around this time last year.

Remember, every case is different and it’s important that you make a decision based on you and your body not what sally does online 🙃💛.

is an incredibly debilitating condition.

Over the past year, it has impacted my too. That said, I feel blessed by my journey as it’s led me to the vocation I’m so passionate about.

Here’s what has helped me:

Sleep
8 solid hours and quality REM sleep are essential. Endo behaves similarly to an in that the body exists in a constant state of stress. Rest and recovery offer the body a safe place to repair.

Heat
Heat helps relax the muscles, improve circulation and temporarily calm pain receptors involved in chronic pelvic pain… I have an emergency hot water bottle both in my car and gym bag!

Sauna
Sweating supports the detoxification process, supporting the role and efficiency of the liver in the breakdown of oestrogen.

Castor Oil Packs
Castor oil is believed to support lymphatic flow and liver detoxification. I can vouch for the benefits here!

Nutrition
The AIP diet can be effective but for most women, isn’t sustainable. Tracking symptoms alongside food has helped me understand my triggers whilst still enjoying balance.

Ovulation & Training
I used to advocate fasting around ovulation but my training now looks very different. I train hard, lift heavy and focus more on fuelling consistently - supporting metabolism too!

Movement, Hydration & Recovery�Daily movement, 2-3L of water, probiotics and regular lymphatic drainage massages are all tools in reducing pain and inflammation.

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The pain and discomfort of Endo can leave you in some really desperate states. I’ve had flare ups that have taken me to some really dark places.

My one piece of advice: Stick with it. Keep advocating for yourself.

You will find somebody who listens, takes you seriously and helps you receive the treatment you deserve.

Today, my 6th referral has finally been accepted. 🤍

5 tips to support your PCOS 🤍

Above all, get tracking your cycle.

If you’re after some guidance with this, DM me. I’d love to help ✨