Peptides aren't new. They've been part of mainstream medical research for over a century. What is new is the explosion of interest around them, driven largely by the success of weight-loss medications, which has sparked a wider "peptide craze" touching everything from recovery and skin health to longevity. Like most trends that arrive with big claims, expensive protocols, and more confidence than evidence, my instinct is to slow down rather than jump on board. So instead of dismissing peptides or endorsing them, I've started properly looking at what the research actually says. What Are Peptides, Really? Peptides are short chains of amino acids, the building blocks of proteins. Many naturally occurring peptides act as signalling molecules in the body, helping cells communicate and influencing processes like repair, appetite, metabolism, and hormone activity. (Getting enough quality protein and amino acids from food remains foundational, whatever the research on peptide supplements eventually shows. This week's [Grilled Chicken & Peach Skewers] is a good example of a simple, protein-rich meal.) But "peptide" is an umbrella term, not a guarantee of quality or safety. Different peptides have distinct proposed uses, evidence bases, risks, and regulatory statuses. Lumping them all together is part of what makes this topic so easy to oversimplify. One quick clarification: when people hear "peptides," they often think of GLP-1 medications like Ozempic or Mounjaro. (Read Weight Loss Injections to learn more about these medications.) While those are technically peptide drugs, this isn't about them. This is about the many other peptides that are increasingly showing up in conversations about recovery, performance, and longevity. The Peptides People Are Talking About There isn't one peptide; there are dozens, each researched for different purposes with very different levels of evidence behind them: BPC-157 - tendon, ligament, and gut repair TB-500 - muscle recovery and tissue repair GHK-Cu - skin health, collagen, and wound healing KPV - gut inflammation and autoimmune conditions Thymosin Alpha-1 - immune function CJC-1295 / Ipamorelin - recovery, growth hormone signalling, body composition AOD-9604 - fat metabolism and weight management MOTS-c - metabolic health and exercise performance Epitalon - healthy ageing and longevity research Important caveat: these are the areas each peptide is commonly researched or promoted for, not established treatments. The quality and quantity of evidence behind each one varies considerably. Why the Question Isn't "Do They Work?" When one category gets promoted as the answer to a huge range of unrelated problems, that's usually a signal to slow down, not speed up. The real question isn't simply whether peptides work. It's more specific than that: which peptide, for whom, for what purpose, at what dose, from what source, and backed by what quality of evidence? What I'm Actually Digging Into Rather than offer a neat conclusion before I've earned one, I'm currently working through an in-depth investigation, including a dedicated course on the more widely discussed peptides, conversations with practitioners experienced in this area, and a close look at the research itself. Specifically, I'm looking at: Evidence - which claims are backed by meaningful human research, rather than theory, animal studies, or anecdotes Quality - how someone can actually know what they're receiving, and whether it's been produced and stored properly Safety - known side effects, contraindications, and longer-term unknowns Oversight - which peptides should only ever be considered under proper medical supervision Relevance - whether a peptide is addressing a genuine need, or distracting from the foundations that still matter most A Word of Caution Something can be scientifically interesting and still not be appropriate for widespread, unsupervised use. A genuinely helpful intervention can also become unhelpful when it's poorly sourced, used without proper context, or sold as a shortcut. My view on the fundamentals hasn't changed. Sleep, food quality, movement, stress, gut health, and metabolic health remain the foundation. No advanced intervention can compensate indefinitely for foundations that are being ignored. That said, I'm open to the possibility that certain peptides, used carefully and in the right context, may eventually have a valuable place. That's what I intend to find out, properly, before drawing any conclusions. In Summary Peptides are short amino acid chains that act as signalling molecules in the body, but "peptide" covers a huge range of substances with very different evidence bases GLP-1 medications like Ozempic are technically peptides too, but aren't the focus of this investigation Popular peptides are researched for everything from tissue repair to longevity, but most aren't established treatments The right question isn't whether peptides work in general, but which one, for what purpose, and with what evidence I'm properly investigating the evidence, quality, safety, and oversight involved before forming a view Following Along I'm documenting this investigation as it happens, sharing what I find, where the evidence looks genuinely promising, and where the claims are running ahead of the science. If you'd like to follow the research as it unfolds, you can catch the series on Instagram. If you'd like a deeper look at what your blood results might really be telling you, book a free 15-minute discovery call with me today.

Gluten-free grilled skewers pairing juicy chicken with caramelised peach and a sticky honey-chilli glaze, perfect for a summer barbecue. Serves: 2 Ingredients • 600 grams boneless chicken thighs, cut into chunks • 3 ripe but firm peaches, cut into wedges • 1 red onion, cut into chunks • 1 red pepper, cut into chunks • 3 tablespoons honey • 2 tablespoons extra virgin olive oil • 1 lime, juiced • 0.5 teaspoons chilli flakes • 1 garlic clove, crushed • 0.8 teaspoons sea salt • 0.3 teaspoons cracked black pepper • 2 tablespoons fresh coriander, roughly chopped • 8 wooden or metal skewers Method: 1. Soak the skewers: Soak 8 wooden or metal skewers in water for 20-30 minutes if using wooden skewers. 2. Marinate the chicken: Whisk together the 3 tablespoons honey, 2 tablespoons extra virgin olive oil, 1 lime, juiced, 0.5 teaspoons chilli flakes, 1 garlic clove, crushed, 0.8 teaspoons sea salt, and 0.3 teaspoons cracked black pepper in a bowl. Add the 600 grams boneless chicken thighs, cut into chunks, toss to coat, and marinate for at least 15 minutes. 3. Thread the skewers: Thread the marinated chicken onto the skewers, alternating with pieces of 3 ripe but firm peaches, cut into wedges, 1 red onion, cut into chunks, and 1 red pepper, cut into chunks. 4. Grill the skewers: Grill over medium-high heat, turning occasionally, for 12-15 minutes until the chicken is cooked through and the peach and vegetables are lightly charred. 5. Finish and serve: Scatter with 2 tablespoons fresh coriander, roughly chopped and serve immediately, warm from the grill. Notes: If using wooden skewers, soak them in water for 20-30 minutes before grilling to stop them burning. Choose peaches that are ripe but still firm so they hold their shape on the skewer and don't fall apart when grilled. Swap chicken thighs for chicken breast or firm tofu for a lighter or plant-based version. Like this recipe? Check out my Free Downloads page to access my e-books with lots of delicious recipes and meal plans.

A vibrant, gluten-free summer salad built around peak-season beetroot, figs, and tomatoes, with a naturally good source of iron alongside the fresh flavours. Serves: 2 Ingredients • 3 cooked beetroot, cut into wedges • 4 fresh figs, halved • 200 grams mixed cherry tomatoes, halved • 1 cucumber, sliced • 100 grams mixed salad leaves and rocket • 60 grams walnuts, roughly chopped • 100 grams feta, crumbled (optional) • 3 tablespoons extra virgin olive oil • 1 lemon, juiced • 1 teaspoon honey • 0.5 teaspoons sea salt • 0.3 teaspoons cracked black pepper • 2 tablespoons fresh mint leaves, torn Method: 1. Build the base: Arrange the 100 grams mixed salad leaves and rocket across a large serving platter as your base. 2. Add the vegetables and fruit: Scatter over the 3 cooked beetroot, cut into wedges, 4 fresh figs, halved, 200 grams mixed cherry tomatoes, halved, and 1 cucumber, sliced. 3. Make the dressing: Whisk together the 3 tablespoons extra virgin olive oil, 1 lemon, juiced, 1 teaspoon honey, 0.5 teaspoons sea salt, and 0.3 teaspoons cracked black pepper in a small bowl until combined. 4. Dress the salad: Drizzle the dressing evenly over the salad. 5. Finish and serve: Finish with the 60 grams walnuts, roughly chopped, 100 grams feta, crumbled (optional), and 2 tablespoons fresh mint leaves, torn scattered over the top. Serve immediately. Notes: Beetroot, figs, and leafy greens all provide iron, making this a naturally supportive dish alongside the rest of your diet. Swap feta for a dairy-free alternative or leave it out to make this fully plant-based. Best served the day you make it while the figs and tomatoes are at their freshest. Make it a main: pair with grilled chicken thighs, pan-seared halloumi, or grilled prawns for a heartier meal. Like this recipe? Check out my Free Downloads page to access my e-books with lots of delicious recipes and meal plans.

Imagine going to your GP feeling utterly drained, struggling to get through the day, and asking for blood tests, only to be told everything looks normal. No explanation, no next steps, just "your bloods are fine." You leave feeling relieved there's nothing seriously wrong, but no closer to understanding why you feel the way you do. If this sounds familiar, you're not alone, and you're not imagining your symptoms. The gap comes down to a simple but important distinction: "normal" on a lab report and "optimal" for how you actually feel are not always the same thing. Understanding that difference can be the key to finally getting answers. Why "Normal" Doesn't Always Mean Optimal Again, if your standard bloods look normal is it not time to do a deep dive and check the many other available markers that are more likely able to help sign post you to what’s going on. Standard reference ranges are built from a wide population, which includes plenty of people who are unwell, undiagnosed, or simply not thriving. Falling inside that range only tells you that you're unlikely to have a diagnosable disease right now. It doesn't tell you whether your levels are actually supporting how you want to feel day to day. This is where the "reference range" and the "functional range" differ: The reference range is used to screen for disease. It's intentionally wide. The functional range is a narrower band associated with people who report feeling genuinely well, not just disease-free. Both have their place, but relying on the reference range alone can mean real, treatable patterns get missed. Exhaustion: A Common Example: Ferritin Ferritin is your body's iron storage marker, and it's a good illustration of this gap. Many labs flag anything above roughly 15 ng/mL as "normal" for women. But research and clinical experience suggest that levels below 50 ng/mL are commonly linked to fatigue, hair thinning, and poor exercise tolerance, even when the number is technically within range. A result of 20 ng/mL might come back as "fine" on your report, while still leaving you well short of where your body needs to be to feel well. (If you're looking to support your iron intake through food, this week's [Summer Veg & Beetroot Salad with Figs] is naturally rich in iron.) Another Example: Thyroid (TSH) Conventional medicine typically checks two thyroid markers: TSH and T4. If both fall within the standard "normal range," you're usually told your thyroid looks fine. But according to functional medicine, that picture is incomplete. A TSH of over 2.5 is already moving into a range associated with possible hypothyroidism, even though many labs won't flag it until much higher. Symptoms linked to this include fatigue, weight gain and difficulty losing weight, feeling cold, constipation, and difficulty concentrating or brain fog. T4 also isn't the full story. It's mostly an inactive hormone that needs to convert into T3, the active form your body actually uses. If that conversion isn't happening efficiently and T3 comes back low, you likely have an underactive thyroid, even if TSH and T4 look acceptable on their own. There are also thyroid antibodies, which conventional testing often doesn't include at all, but which can reveal autoimmune activity long before standard markers shift. Two people can have "normal" TSH results and still be in very different places when it comes to how their thyroid, and their body, is actually functioning. Why This Gap Gets Missed A few reasons this pattern is so common: Reference ranges are built for detecting disease, not optimising wellbeing A single marker in isolation can look "fine," while a fuller picture across several markers tells a different story Appointments are often too short to dig into the context behind a number Symptoms like fatigue, brain fog, or low mood are easy to attribute to stress or ageing rather than investigated further What You Can Do Ask for your actual numbers, not just "normal" or "abnormal." Understanding where you sit within the range matters. Look at markers together, not in isolation. A ferritin in the low-normal range alongside a borderline TSH tells a more complete story than either alone. Track how you feel alongside your results. Persistent symptoms despite "normal" labs are a signal to look deeper, not a sign it's "all in your head." Consider a functional medicine review if standard testing keeps coming back clear but symptoms persist. This looks at the fuller picture, including markers not always covered in a routine panel. In Summary "Normal" blood results are based on a wide population reference range built to screen for disease, not to define optimal health Markers like ferritin and TSH can sit inside the "normal" range while still being associated with real symptoms Persistent symptoms despite "normal" labs are worth investigating further, not dismissing A functional medicine approach looks at the fuller picture across markers, not just pass/fail results A Final Word If you've been told everything looks fine but you don't feel fine, that gap is worth taking seriously. Your results deserve a closer look, not just a box ticked. If you'd like a deeper look at what your blood results might really be telling you, book a free 15-minute discovery call with me today.

If your "hay fever" seems to show up year-round, gets worse after a glass of wine or a plate of cheese, or never quite responds to antihistamines as it should, the cause might not be pollen at all. It could be histamine intolerance, a condition that's often mistaken for allergies because the symptoms look so similar. What is Histamine Intolerance? Histamine is a natural chemical involved in your immune response, digestion, and nervous system. Normally, an enzyme called diamine oxidase (DAO) breaks down histamine from food before it builds up in the body. When DAO activity is low, or when histamine intake outpaces the body's ability to clear it, histamine accumulates and can trigger a wide range of symptoms, including ones that mimic allergies. Unlike a true food allergy, histamine intolerance isn't an immune reaction to one specific food. It's more of a tipping point: a build-up from multiple sources at once, until your body's histamine "bucket" overflows. Common Symptoms Because histamine affects so many systems in the body, symptoms can be wide-ranging and easy to misattribute to something else: Sneezing, congestion, or itchy eyes that don't improve with typical hay fever treatment Headaches or migraines Flushing or hives Digestive symptoms such as bloating, cramping, or diarrhoea Fatigue or brain fog A racing heart or dizziness after certain meals or drinks What Causes DAO to Be Low? DAO deficiency can come from a mix of genetic, gut, and lifestyle factors. Research points to several contributors: Genetics - certain gene variants are linked to naturally lower DAO activity Gut health - intestinal inflammation, dysbiosis (Understanding Your Gut Blog), or conditions like IBS can impair DAO production, since it's made largely in the small intestine Medications - some common drugs are known to inhibit DAO activity Hormones - DAO activity can shift with the menstrual cycle and pregnancy, which is part of why some women notice symptoms easing during pregnancy and returning afterwards Diet - histamine-rich or histamine-releasing foods and drinks (aged cheese, cured meats, fermented foods, alcohol, especially wine and beer) add to the overall load. Why This Matters for "Hay Fever" Because histamine is also the chemical your body releases during a genuine allergic reaction, histamine intolerance and seasonal allergies can look almost identical. The key difference is that with histamine intolerance, symptoms often continue outside of pollen season, worsen after specific foods or drinks rather than outdoor exposure, and don't fully resolve with standard antihistamines. A Functional Medicine Approach Rather than reaching straight for symptom control, a functional approach looks at why histamine is building up in the first place. This can involve: Reviewing gut health, since dysbiosis and inflammation are closely linked to lower DAO activity A temporary lower-histamine diet to reduce the overall load while identifying triggers Looking at hormonal patterns, particularly for women who notice symptoms shifting across their cycle Supporting the gut lining and microbiome long term, rather than avoiding trigger foods indefinitely In Summary Histamine intolerance happens when histamine builds up faster than the body can clear it, often due to low DAO enzyme activity Symptoms overlap heavily with hay fever and allergies, which is why it's so often missed Gut health, genetics, hormones, medications, and diet can all affect DAO activity A functional approach looks at the root cause rather than just managing symptoms A Final Word If your seasonal symptoms never quite make sense, or persist well outside of pollen season, it may be worth looking beyond hay fever. Understanding what's really driving your histamine levels is the first step toward lasting relief, not just symptom control. Book a free discovery call to find out how Functional Medicine can support you, if histamine intolerance could be behind your symptoms, or follow @tracytredouxhealth for regular nutrition, healthy ageing and Functional Medicine insights.

A fresh, low-histamine, gluten-free bowl built around simply cooked salmon, fresh herbs, and a light lemon dressing, ideal for keeping meals free of aged, fermented, or cured ingredients. Serves: 2 Ingredients 2 salmon fillets, skin on 150 grams basmati rice 1 cucumber, diced 1 ripe avocado, sliced 2 tablespoons fresh dill, chopped 2 tablespoons fresh flat-leaf parsley, chopped 1 tablespoons fresh mint leaves, torn 3 tablespoons extra virgin olive oil 1 lemon, juiced 0.5 teaspoons sea salt 0.3 teaspoons cracked black pepper 4 radishes, thinly sliced Method: Cook the rice: Rinse 150 grams basmati rice well, then cook according to packet instructions. Set aside and keep warm. Pan-fry the salmon: Pat 2 salmon fillets, skin on dry and season with a pinch of 0.5 teaspoons sea salt and 0.3 teaspoons cracked black pepper. Heat a little 3 tablespoons extra virgin olive oil in a non-stick pan over medium-high heat and cook the salmon skin-side down for 7 minutes 07:00, then flip and cook for a further 2-3 minutes until just cooked through. Make the dressing: Whisk together the remaining 3 tablespoons extra virgin olive oil, 1 lemon, juiced, and a pinch of 0.5 teaspoons sea salt in a small bowl. Assemble the bowls: Divide the warm rice between two bowls. Top with 1 cucumber, diced, 1 ripe avocado, sliced, and 4 radishes, thinly sliced. Flake the salmon over the top. Finish and serve: Scatter over the 2 tablespoons fresh dill, chopped, 2 tablespoons fresh flat-leaf parsley, chopped, and 1 tablespoons fresh mint leaves, torn, then drizzle with the dressing. Serve immediately while the salmon is warm. Notes Keep it fresh: this recipe avoids common histamine triggers like vinegar, aged cheese, cured or smoked fish, and soy sauce. Use the salmon the same day you buy it and avoid storing leftovers for more than a day, since histamine levels rise the longer cooked fish sits. Swap basmati for cauliflower rice for a lower-carb version. Like this recipe? Check out my Free Downloads page to access my e-books with lots of delicious recipes and meal plans.

A five-minute dessert that satisfies a sweet craving without the sugar spike. Polyphenol-rich and naturally elegant. There is a quiet myth that eating well means giving up dessert. It does not. It just means choosing puddings that work with your body rather than against it, and this one is a lovely example. Fresh berries and a little good dark chocolate take moments to put together, and yet it feels genuinely indulgent. Serves: 4 Ingredients 400 grams mixed fresh berries (raspberries, blueberries, blackberries, strawberries) 40 grams dark chocolate (85% cocoa or higher) 200 grams Greek or coconut yoghurt (optional) 2 tablespoons flaked almonds or chopped pistachios 1 tablespoons fresh mint leaves, to garnish 1 teaspoons orange zest (optional) 1 teaspoons raw honey or maple syrup (optional) Method Toast the nuts: Toast 2 tablespoons flaked almonds or chopped pistachios in a dry pan over a medium heat until golden and fragrant. Tip out to cool. Build the base: If using, spoon 200 grams Greek or coconut yoghurt (optional) into the base of four bowls or glasses. Pile 400 grams mixed fresh berries (raspberries, blueberries, blackberries, strawberries) on top. Shave the chocolate: Using a fine grater or a vegetable peeler, shave 40 grams dark chocolate (85% cocoa or higher) generously over the berries. Finish and serve: Scatter over the toasted 2 tablespoons flaked almonds or chopped pistachios, the 1 tablespoons fresh mint leaves, to garnish and a little 1 teaspoons orange zest (optional) if you like. Add the smallest drizzle of 1 teaspoons raw honey or maple syrup (optional) only if the berries need it. Notes The trick to keeping this kind enough on your blood sugar is the pairing. Serving the berries over yoghurt, with the fat from the dark chocolate and nuts, slows the release of natural sugars so you get the sweetness without the spike. Choose chocolate that is 85 per cent cocoa or higher, as it is lower in sugar and richer in polyphenols. Like this recipe? Check out my Free Downloads page to access my e-books with lots of delicious recipes and meal plans.

A bright, plant-packed salad for warm days, balanced to keep your energy steady. When the weather turns warm, lighter meals tend to win. The trouble with a lot of summer salads is that they leave you hungry again an hour later, usually because they are mostly leaves with very little to anchor your blood sugar. This one is built differently. Quinoa and chickpeas bring protein and fibre, the olive oil, tahini and pumpkin seeds add healthy fats, and the result is a salad that genuinely keeps you going through the afternoon. It is also a quietly brilliant way to look after your gut. The mix of cucumber, pepper, tomato, radish, spring onion and three different fresh herbs gives you a wide spread of plants in a single bowl, and that diversity is exactly what your gut bacteria thrive on. Serves: 4 Ingredients 200 grams quinoa, rinsed 1 tin chickpeas (400g), drained and rinsed 1 cucumber, diced 1 red pepper, diced 200 grams cherry tomatoes, halved 6 radishes, thinly sliced 3 spring onions, sliced 3 tablespoons fresh parsley, chopped 2 tablespoons fresh mint, chopped 2 tablespoons fresh basil, torn 3 tablespoons pumpkin seeds 100 grams feta or goat's cheese, crumbled (optional) 3 tablespoons extra virgin olive oil 1 lemon, juiced 1 tablespoons tahini 1 teaspoons Dijon mustard (optional) 1 small garlic clove, crushed 0.5 teaspoons sea salt 0.3 teaspoons black pepper 1 tablespoons warm water, to loosen Method Cook the quinoa: Rinse 200 grams quinoa, rinsed well, then simmer in plenty of water until tender and the grains uncurl. Drain and spread out to cool. Toast the seeds: Toast 3 tablespoons pumpkin seeds in a dry pan over a medium heat until they start to pop and turn golden. Tip out to cool. Make the dressing: Whisk together 3 tablespoons extra virgin olive oil, 1 lemon, juiced, 1 tablespoons tahini, 1 teaspoons Dijon mustard (optional), 1 small garlic clove, crushed, 0.5 teaspoons sea salt and 0.3 teaspoons black pepper. Loosen with 1 tablespoons warm water, to loosen until it pours. Combine: In a large bowl, combine the cooled quinoa with 1 tin chickpeas (400g), drained and rinsed, 1 cucumber, diced, 1 red pepper, diced, 200 grams cherry tomatoes, halved, 6 radishes, thinly sliced, 3 spring onions, sliced, 3 tablespoons fresh parsley, chopped, 2 tablespoons fresh mint, chopped and 2 tablespoons fresh basil, torn. Dress and finish: Pour over the dressing and toss well. Scatter with the toasted 3 tablespoons pumpkin seeds and 100 grams feta or goat's cheese, crumbled (optional) to serve. Notes This keeps well for a day in the fridge, so it is a good one to make ahead for lunches. For a fuller meal, add a fresh cooked protein such as chicken or salmon. To keep it plant-based, the chickpeas already do plenty of the work. Like this recipe? Check out my Free Downloads page to access my e-books with lots of delicious recipes and meal plans.

This fresh, one-tray supper is built around low-histamine ingredients and gentle prebiotic vegetables to support gut health. If you are working to calm histamine intolerance, mealtimes can start to feel like a minefield. So much standard "healthy" advice leans on the very foods that tend to flare symptoms: tomatoes, citrus, vinegar, aged cheese and anything fermented or left to sit. This traybake takes those off the table and gives you a warm, genuinely satisfying dinner built around fresh, well-tolerated ingredients instead. It is also kind to your gut. Fennel, leek, courgette and carrot bring gentle, cooked fibre and prebiotics that feed your beneficial bacteria without the bloat that raw or harsher vegetables can cause. Fresh herbs, ginger and good olive oil add anti-inflammatory polyphenols, while the chicken keeps it grounding and protein-rich. Serves 4 Ingredients 8 skin-on, bone-in chicken thighs (fresh) 2 medium sweet potatoes, peeled and cut into 2cm chunks 1 large fennel bulb, cut into wedges 2 carrots, cut into batons 2 medium courgettes, thickly sliced 1 leek, sliced 3 garlic cloves (optional) 1 teaspoons fresh ginger, grated (optional) 3 tablespoons extra virgin olive oil 1 tablespoons fresh thyme leaves 1 tablespoons fresh rosemary, chopped 1 teaspoons sea salt 0.5 teaspoons black pepper 2 tablespoons fresh parsley, chopped (to finish) 1 cooked white basmati rice or quinoa, to serve Method Heat the oven: Preheat the oven to 200C fan (gas 7) and find your largest roasting tray. Roast the root veg: On the tray, toss 2 medium sweet potatoes, peeled and cut into 2cm chunks, 1 large fennel bulb, cut into wedges and 2 carrots, cut into batons with half the 3 tablespoons extra virgin olive oil, half the 1 tablespoons fresh thyme leaves and 1 tablespoons fresh rosemary, chopped, and half the 1 teaspoons sea salt and 0.5 teaspoons black pepper. Roast to give them a head start, as they take longest. Add chicken and remaining veg: Rub 8 skin-on, bone-in chicken thighs (fresh) with the remaining 3 tablespoons extra virgin olive oil, herbs and 1 teaspoons sea salt. Nestle the thighs onto the tray with 2 medium courgettes, thickly sliced, 1 leek, sliced, 3 garlic cloves (optional) and 1 teaspoons fresh ginger, grated (optional). Roast until golden: Return to the oven and roast until the chicken is cooked through (75C in the thickest part) and the skin is golden and crisp. Finish and serve: Scatter over 2 tablespoons fresh parsley, chopped (to finish) and add a final drizzle of olive oil. Serve with 1 cooked white basmati rice or quinoa, to serve. Notes Freshness matters for anyone managing histamine intolerance, as histamine builds in stored cooked protein. Where possible eat this on the day it is cooked, or freeze any extra portions promptly once cooled rather than keeping them in the fridge. Book a free discovery call to find out how Functional Medicine can support your bone health journey, or follow @tracytredouxhealth for regular nutrition, healthy ageing and Functional Medicine insights.

Twelve years ago, at the age of 50, I was diagnosed with osteoporosis. I still remember receiving my bone density scan results and seeing a T-score of around -3 in my spine. To put that into context, osteoporosis is diagnosed when a T-score falls below -2.5, so my result indicated significantly reduced bone density and a higher risk of fracture. At the time, it felt overwhelming. Like many people, I immediately started imagining brittle bones and worrying about what the future might hold. However when I left the appointment, I made a decision. I was going to learn as much as I could about osteoporosis and bone health before deciding what to do next. What Is Osteoporosis? Osteoporosis is a condition where bones become less dense, weaker and more fragile, increasing the risk of fractures. It develops when the body breaks down old bone faster than it can build new bone. Although we often think of bones as static structures, they are actually living tissue that is constantly being renewed. Throughout life, old bone is removed and new bone is formed. As we age, particularly after menopause when oestrogen levels decline, this balance can shift, causing bone density to decrease. Osteoporosis is often called a silent condition because there are usually no symptoms until a fracture occurs. Understanding the Different Stages of Bone Health Bone density is measured using a DEXA scan, which produces a T-score comparing your bone density to that of a healthy young adult. The results are generally categorised as: 🟢 Normal Bone Density T-score of -1.0 or above Healthy bone strength and lower fracture risk 🟡 Osteopenia T-score between -1.0 and -2.5 Lower than normal bone density, but not yet osteoporosis An early warning sign that bone health needs attention 🔴 Osteoporosis T-score of -2.5 or below Significantly reduced bone density Increased risk of fractures, particularly in the spine, hips and wrists What I Learned After My Diagnosis One of the first things I discovered was that a single bone density scan only tells part of the story. Due to that initial scan being my first, I had nothing to compare it to. I did not know whether my bone density had recently declined or whether it had remained relatively stable for many years. I also learned that osteoporosis develops when bone is breaking down faster than the body can rebuild it. The body is constantly removing old bone and replacing it with new bone. Problems occur when that rebuilding process cannot keep pace with the breakdown. Another important lesson was that bone density is not necessarily the same as bone strength. Think of a thin marble tabletop compared with a thick piece of plywood. The marble may be thinner, but it is often much stronger. In the same way, a bone density score does not tell us everything about the quality and strength of the bone itself. At the time of my diagnosis, I had experienced numerous falls throughout my life but had never broken a bone, sprained anything or suffered a significant injury. That made me question whether there might be more to the picture than my scan result alone. Looking Beyond Bone Density As part of my research, I learned about blood tests that measure bone turnover, essentially how quickly bone is being broken down and rebuilt. I decided to have this testing done. The results suggested that my bones were breaking down and rebuilding at a rate more typical of a healthy 35 year old. While that did not change my diagnosis, it gave me reassurance that my body was still actively remodelling bone and that there were other factors worth considering. Around the same time, I also discovered that my vitamin D levels were very low. This led me to learn much more about the nutritional foundations of healthy bones. While calcium often gets most of the attention, it is only one piece of the puzzle. Nutrients such as vitamin D3, vitamin K2, magnesium, boron, zinc and other trace minerals all play important roles in maintaining healthy bones. Over the following 12 years, I focused on supporting my bone health through nutrition, targeted supplementation, maintaining healthy vitamin D levels and regular weight bearing exercise. Why I Chose Not to Take Bisphosphonates Many people diagnosed with osteoporosis are offered medications called bisphosphonates. These drugs work by slowing down the process of bone breakdown. Bone is constantly being remodelled. Old bone is broken down while new bone is built. Bisphosphonates reduce the breakdown side of this process, which can help increase bone density but does not increase bone strength. For me personally, I wanted to understand more about why I had developed osteoporosis in the first place and whether there were other factors contributing to it. Rather than focusing solely on bone density, I wanted to take a broader view of my bone health and look at the potential role of nutrition, hormones and lifestyle factors. Why I Recently Revisited My Bone Health More recently, things changed. Over the last few years I have broken two wrists, a rib and a foot. While these injuries all had specific causes, they prompted me to take another look at my bone health and understand what was happening now. This time, I chose a more advanced assessment that looked not only at bone density but also at bone quality and strength. The results were encouraging. At 62 years old, my spinal T-score has improved from around -3 to -2.5. While this still technically falls within the osteoporosis category, it is now right on the borderline. My spine bone strength was categorised as yellow on the clinic's traffic light system, while my hip bone strength was borderline green. My DEXA hip results have improved and overall my bones are certainly not fragile at this stage. There is room for improvement and this is what my aim is before my next scan in around three years time. It's important for those concerned to realise that given the raw materials needed to build healthy bones, osteoporosis is not necessarily a fixed diagnosis for the rest of your life. A New Perspective I visited the Screen My Bones team at the Biogena clinic, who take a comprehensive approach to bone health. One of the conversations that particularly resonated with me was around the role of oestrogen in maintaining healthy bones. We know that the decline in oestrogen during and after menopause can significantly accelerate bone loss. This is often a missing piece of the osteoporosis puzzle and one that may not always receive enough attention. As a result, I am now considering whether Hormone Replacement Therapy (HRT) could be an appropriate part of my ongoing bone health strategy. For me this is very nuanced as the studies seem to indicate HRT must be started within a particular window (around 5 years) after menopause and I may have well have missed this boat but I'm certainly going to see some HRT specialists and investigate this further. The clinic also looks at nutrition, lifestyle factors and targeted supplementation, helping to identify what may be contributing to bone loss and what support may be needed. What I appreciated most was that the conversation was not just about bone density. It was about understanding the bigger picture and identifying the factors that might be influencing bone health both now and in the future. What I've Learned My journey with osteoporosis has taught me that there is rarely a single cause or a single solution. Bone health is influenced by hormones, nutrition, digestive health, exercise, stress, genetics and lifestyle. Taking the time to understand those factors can help you make more informed decisions about your health. If you have been diagnosed with osteopenia or osteoporosis, do not assume that your bone health is fixed or that there is nothing you can do. There are often many opportunities to support your bones and improve your long term health. Twelve years ago, receiving that diagnosis felt frightening. Looking back now, it was the start of a much deeper understanding of how our bones work and the many factors that influence their strength. If you would like to explore your own bone health in more detail, I have included a link below where you can book a consultation with the team at Screen My Bones. Most importantly for me is that this bone scan is radiation-free which is something that I am always concerned about when it comes to health scans. Thinking about your bone health? Whether you've recently been diagnosed with osteopenia or osteoporosis, or simply want to understand your risk and take a proactive approach, I can help. Together we can look at the bigger picture - your nutrition, digestive health, hormones, lifestyle, exercise habits and key nutrient status - and create a personalised plan to help support healthy bones for the long term. Book a free discovery call to find out how Functional Medicine can support your bone health journey, or follow @tracytredouxhealth for regular nutrition, healthy ageing and Functional Medicine insights.

You can hardly open a newspaper, scroll through social media or chat with friends without hearing about weight-loss injections. Medications such as Ozempic, Wegovy and Mounjaro have become some of the most talked-about treatments in healthcare. For many people, the results can seem remarkable. Weight comes off quickly, blood sugar improves and confidence often returns. But while much of the conversation focuses on the dramatic weight loss, far less attention is given to what these medications are actually doing inside the body, what happens when people stop taking them, and how they fit into a long-term approach to health. As a Functional Medicine Practitioner and Nutritional Therapist, I believe it's important to understand both sides of the story. How do weight-loss injections work? When we eat, our body releases several hormones that help regulate appetite and tell us when we've had enough food. One of these hormones is GLP-1 (Glucagon-Like Peptide-1). Weight-loss injections work by mimicking this hormone. They help reduce appetite, slow the rate at which food leaves the stomach and support insulin regulation. The result? Most people feel fuller for longer, eat less and lose weight. This is why these medications can be incredibly effective in the short term. The challenge with long-term weight loss There is no question that GLP-1 medications can help people lose weight. However, one of the biggest challenges is what happens when the medication stops. Research shows that many people regain a significant proportion of the weight they lost once treatment ends. This isn't because the medication has failed. It's because the factors that contributed to weight gain in the first place often remain unchanged. Eating habits, stress levels, sleep quality, hormone imbalances, emotional eating patterns and gut health don't automatically improve simply because appetite has been reduced. This is why I encourage clients to think beyond weight loss alone and focus on building sustainable habits that can support them long after any treatment ends. Protecting muscle mass matters One area that concerns many health professionals is the potential loss of muscle alongside fat. When calorie intake drops significantly, the body doesn't only use fat stores for energy. Muscle tissue can also be broken down, particularly if protein intake is too low or strength training isn't part of the picture. This matters because muscle plays a crucial role in maintaining metabolic health, strength, mobility and healthy ageing. For anyone using weight-loss injections, prioritising protein and incorporating resistance training is essential. These habits can help preserve lean muscle mass and support better long-term outcomes. The impact on digestion One of the ways these medications reduce appetite is by slowing gastric emptying - the rate at which food leaves the stomach. For some people this causes few issues. For others it can contribute to symptoms such as: Bloating Reflux Nausea Constipation Digestive discomfort Many people don't realise that digestion is about far more than calorie absorption. Healthy digestion plays a vital role in nutrient status, gut health and overall wellbeing. If digestive symptoms develop while taking these medications, it's important not to ignore them. Rapid weight loss isn't always risk-free Fat tissue doesn't simply store energy. It can also store environmental toxins and other compounds that the body has been exposed to over time. When weight loss happens rapidly, these substances may be released back into circulation. This is one reason why supporting liver health, hydration, fibre intake and overall detoxification pathways can be beneficial during any significant weight-loss programme. The emotional side of eating Food is about more than nutrition. It's celebration, culture, connection, comfort and pleasure. Some people taking GLP-1 medications report feeling less interested in food altogether. While this may sound helpful initially, it can sometimes affect the enjoyment of social occasions and shared meals. A healthy relationship with food isn't simply about eating less. It's about feeling nourished, satisfied and able to enjoy food without guilt or obsession. That's something I believe should be protected wherever possible. Are weight-loss injections ever the right choice? Absolutely. For people living with obesity, type 2 diabetes or significant weight-related health concerns, these medications can be genuinely transformative. They can improve metabolic health, reduce disease risk and create opportunities for positive lifestyle changes that may previously have felt impossible. The key is understanding that they are a tool, not a complete solution. Used alongside appropriate nutrition, movement, sleep and lifestyle support, they can be incredibly valuable. Used in isolation, they may not provide the lasting results many people hope for. What lasting weight loss really looks like In clinic, I rarely begin by asking simply what someone is eating. Instead, I want to understand: Why they eat When they eat How they eat How they sleep How stressed they are What their hormones and digestion are doing Weight gain is rarely caused by one single factor. Thyroid health, blood sugar balance, gut health, stress, sleep quality, inflammation and nutrient deficiencies can all influence body weight and metabolism. The most successful approach is rarely the quickest. It's the one that addresses the underlying drivers and creates habits that can be maintained for years rather than weeks. Because ultimately, the goal isn't simply to lose weight. It's to build a healthier body that can maintain that weight naturally. Thinking about weight-loss injections? If you're considering GLP-1 medications, or you're currently taking them and want to support your health alongside treatment, I can help. Together we can look at the bigger picture - your nutrition, digestion, hormones, lifestyle and long-term goals - and create a plan that supports both your weight and your overall wellbeing. Book a free discovery call to find out how Functional Medicine can support your health journey or follow @tracytredouxhealth for regular gut health and Functional Medicine insights.

Why “Healthy” Foods May Be Triggering Your Symptoms If you constantly feel bloated after meals, struggle with uncomfortable digestion or find that “healthy eating” often makes you feel worse rather than better, you are not alone. Many of the clients I work with come to me feeling frustrated and confused. They are eating salads, smoothies, fruit, hummus and high fibre foods because they are trying to support their health, yet they are dealing with symptoms such as: • Bloating • Gas • Abdominal discomfort • Reflux • Constipation or diarrhoea • Food sensitivities • Fatigue after eating One of the most common underlying issues I see in clinic is SIBO. What are FODMAPs? FODMAPs are a group of fermentable carbohydrates and sugars found in certain foods. The term stands for: • Fermentable • Oligosaccharides • Disaccharides • Monosaccharides • And Polyols These carbohydrates are not fully absorbed in the small intestine, so they travel into the digestive tract where they ferment and can trigger symptoms in sensitive individuals. For some people, this fermentation happens more significantly in the small intestine itself, particularly in cases of SIBO. What is SIBO? SIBO stands for Small Intestinal Bacterial Overgrowth. In simple terms, it means bacteria have overgrown in the small intestine, where they should normally exist in much smaller amounts. The small intestine is where much of our digestion and nutrient absorption takes place. When excess bacteria are present there, they ferment carbohydrates too early in the digestive process, producing gas and triggering symptoms. Importantly, SIBO is not always caused by “bad” bacteria. Often, it is bacteria that belong in the large intestine ending up in the wrong place. Signs your symptoms may be linked to SIBO One clue I often look for is timing. If bloating and discomfort begin quite soon after eating, this can sometimes indicate SIBO rather than fermentation happening further down in the large intestine. Common symptoms can include: • Bloating • Gas • Abdominal pain • Constipation • Diarrhoea • Feeling full quickly • Food sensitivities • Fatigue after meals Many people are told these symptoms are “just IBS”, but there is often more going on underneath the surface. Why “healthy” foods can make symptoms worse This is where things become confusing for many people. Foods such as: • Watermelon • Mango • Garlic and onion • Hummus and pulses • Cauliflower • Wheat based pasta • Certain fruits and smoothies can all be very high in FODMAPs and may worsen symptoms in sensitive individuals. So while these foods may be nutritious in many contexts, they may not feel supportive for someone dealing with SIBO or FODMAP intolerance. What can cause SIBO? SIBO rarely appears in isolation. Underlying contributors can include: • Low stomach acid • Poor digestive enzyme production • Chronic stress • Sluggish bowel motility • Frequent antibiotic use • Parasite or GI infections • Hypothyroidism • Frequent use of acid reducing medications such as PPIs • Crohn’s or Coeliac disease • Oral contraceptive use • Moderate to heavy alcohol intake This is why Functional Medicine focuses on understanding root causes rather than simply removing foods. Can a low FODMAP diet help? For many people, yes. A low FODMAP approach can help reduce symptoms by temporarily removing the fermentable carbohydrates feeding the bacteria and triggering symptoms. However, this is where many people get it wrong. The low FODMAP diet is not designed to be a permanent restrictive diet. The goal is to: • Calm symptoms • Identify trigger foods • Support gut healing • Gradually reintroduce foods where possible In many cases, clients only react to certain FODMAP groups rather than all of them. The reintroduction phase matters One of the biggest mistakes people make is staying on a strict low FODMAP diet for too long. Once symptoms improve, foods should usually be reintroduced methodically and gradually. The reintroduction phase helps identify: • Which FODMAP groups trigger symptoms • How much your body can tolerate • Which foods can safely return to the diet For example: • Polyols may be tested with avocado or apricots • Lactose with milk or yoghurt • Fructose with mango or honey • Fructans with bread, garlic or onion • Galacto oligosaccharides with lentils or chickpeas This should ideally be done with guidance, especially for more complex or long standing digestive issues. Helpful tools and practical tips I often recommend the Monash University FODMAP app, which can help people identify: • Low FODMAP foods • Portion sizes • Hidden triggers • Safer swaps Simple low FODMAP meal ideas can include: • Grilled salmon with quinoa and cucumber • Roast chicken with potatoes and salad • Rice bowls with allowed vegetables • Gluten free oats or rice cereals • Berry platters with strawberries and blueberries The aim is never fear around food. It is learning what your body tolerates while supporting gut healing. A note on probiotics and treatment Many people assume probiotics are always beneficial, but with active SIBO this is not always the case. Some probiotics may worsen symptoms in certain individuals, particularly during active bacterial overgrowth. One exception is a probiotic called Saccharomyces Boulardii which is generally considered beneficial for SIBO. In more stubborn or severe cases, antimicrobial support or antibiotics (such as Rifaximin) may sometimes be needed alongside dietary changes and root cause work. This is why personalised support matters so much. Final thoughts Digestive symptoms are common, but they are not something you simply have to live with. If you feel bloated after meals, react to lots of foods or feel confused about what your gut can tolerate, it may be worth exploring whether SIBO or FODMAP sensitivities are contributing. The goal is not restriction forever. The goal is understanding your body, calming symptoms and rebuilding long term gut health in a sustainable way. If you would like personalised support for IBS, SIBO or digestive symptoms, you can book book a free discovery call with me today or follow @tracytredouxhealth for regular gut health and Functional Medicine insights.

Rich, warming and full of flavour, this creamy aubergine curry is a simple plant-based dish that feels comforting without being heavy. Made with coconut milk, warming spices and fresh lime, it’s perfect for an easy midweek dinner. Serves: 2 Ingredients 2 tbsp Extra Virgin Olive Oil 1 Medium Aubergine (sliced in half lengthwise, chopped into rounds) 1/4 tsp Sea Salt 1 tsp Turmeric (ground) 1 tsp Garam Masala 1 tsp Cayenne Pepper 360ml Canned Coconut Milk (full fat) 1 Garlic Clove (finely chopped) 2 tbsp Lime Juice 2 tbsp Coriander (chopped) Method Heat the oil in a large pan over medium heat. Add the aubergine slices and season with salt. Cook for 12 to 15 minutes, flipping the aubergine slices occasionally until they are browned. Season the aubergine slices with turmeric, garam masala, and cayenne pepper. Cook for one more minute. Add the coconut milk and stir in the garlic. Simmer for three to five minutes. Adjust the consistency with a little hot water at the time if needed. Turn off the heat and add the lime juice. Garnish with coriander. Enjoy! Like this recipe? Check out my Free Downloads page to access my e-books with lots of delicious recipes and meal plans.

Sweet strawberries, fibre-rich flax and chia seeds come together in this simple make-ahead breakfast that’s great for supporting gut health and keeping you fuller for longer. Fresh, creamy and naturally satisfying. Serves: 2 Ingredients 1/4 cup Chia Seeds 1 1/3 tbsp Ground Flax Seed 1 cup Unsweetened Almond Milk 1 tsp Vanilla Extract 1/4 cup Sunflower Seed Butter 2/3 cup Strawberries (chopped) 2 tbsp Almonds (chopped) Method In a bowl, stir together the chia seeds, flax seeds, milk, vanilla, and sunflower seed butter. Refrigerate for at least two hours or until chilled and the chia seeds have set. Serve the chia pudding topped with strawberries and almonds. Enjoy! Like this recipe? Check out my Free Downloads page to access my e-books with lots of delicious recipes and meal plans.

When we think about improving our health, we tend to focus on diet, supplements, exercise and stress. But there’s one area that often gets overlooked - where you spend a third of your life. Your bed. I recently had my mattress professionally cleaned and it made me think that perhaps people aren't aware of just how important this is. What’s actually inside your mattress Over time, mattresses build up a layer of dust that isn’t just “dust”. It’s made up of: Dust mites Dust mite waste Dead skin cells Allergens This builds up deep within the mattress and gets released into the air as you move during the night. For some people, this can contribute to: Allergies Asthma Eczema Poor sleep quality It’s estimated that a large percentage of people with asthma or eczema are sensitive to dust mites, which makes this particularly relevant. Why This Matters If your body is constantly exposed to allergens overnight, it’s not getting the chance to fully rest and recover. You might not immediately link symptoms like: Congestion Poor sleep Low-level inflammation Waking up feeling tired …to your mattress, but it can play a role. For those already dealing with gut or immune issues, this kind of ongoing exposure can add to the overall load on the body. What a Professional Clean Actually Does I used a service called The Mattress Doctor which provides a dry, chemical-free clean, which means: No moisture left in the mattress No harsh chemicals You can use the bed straight away The process involves: A very powerful vacuum with a vibrating head that helps to dislodge deeply embedded particles UV light treatment to target surface bacteria Who It’s Particularly Worth Considering For This is especially useful if you: Have allergies, asthma or eczema Wake up congested or with sinus issues Have pets that sleep on the bed Haven’t had your mattress cleaned in years (or ever) Even if you don’t have obvious symptoms, it can still be a simple way to improve your sleep environment. A professional clean once a year is a good general guide. If you’re particularly sensitive or have ongoing symptoms, you might benefit from doing it more regularly. Final Thoughts Sleep is one of the foundations of good health. Making sure your bed is as clean as possible is a simple place to start. A professional clean once a year is a good general guide. If you’re particularly sensitive or have ongoing symptoms, you might benefit from doing it more regularly. If you’re based in North or North West London, you can find The Mattress Doctor here: https://www.themattressdoctor.london/ Or contact Henry directly: 07765 400400 If you’d like guidance with your overall health book a free discovery call with me today.

Creamy, comforting, and ready in 20 minutes. This is an ideal weeknight dinner that feels indulgent but is quietly doing a lot of good - high in protein, rich in anti-inflammatory spices, and packed with gut-loving chickpeas. Serve with warm flatbreads or brown rice to mop up every last drop. Serves: 2 Ingredients 300 grams chicken breast, cut into chunks 400 grams tinned chickpeas, drained 400 milliliters full fat coconut milk 200 grams tinned chopped tomatoes 80 grams spinach 1 onion, finely diced 3 garlic cloves, minced 1 tablespoon fresh ginger, grated 1 teaspoon ground turmeric 1 teaspoon ground cumin 1 teaspoon garam masala 1/2 teaspoon chilli flakes 1 tablespoon olive oil 1 lime, juiced 2 tablespoons fresh coriander, to serve 1 pinch sea salt and black pepper Method Soften the aromatics: Heat the olive oil in a deep pan over medium heat. Add the onion and cook for 6 minutes until soft and translucent. Add the garlic cloves and fresh ginger and stir for another minute until fragrant. Toast the spices: Add the turmeric, cumin, garam masala, and chilli flakes to the pan. Stir constantly for 30 seconds - this wakes the spices up and makes the whole dish taste a hundred times better. Build the sauce: Add the chopped tomatoes and coconut milk and stir to combine. Bring to a gentle simmer. Add chicken and chickpeas: Add the chicken breast and drained chickpeas to the pan. Simmer for 12–14 minutes, stirring occasionally, until the chicken is cooked through and the sauce has thickened beautifully. Finish and serve: Stir through the spinach until just wilted. Squeeze in the lime juice and season with sea salt and black pepper. Top with fresh coriander to serve, and with warm flatbreads or brown rice alongside. ✧ Notes ✧ Turmeric contains curcumin, one of the most well-researched anti-inflammatory compounds in nutrition. Chickpeas are a brilliant prebiotic - they feed the beneficial bacteria in your gut and keep you full for hours. Coconut milk provides medium-chain triglycerides (MCTs), a readily available energy source that supports brain function. Fresh ginger is a powerful digestive aid that helps reduce bloating and nausea. Make it plant-based: Skip the chicken and double the chickpeas, or add a drained tin of lentils instead. Batch cook it: This tastes even better the next day and keeps in the fridge for 3 days.   Like this recipe? Check out my Free D ownloads page to access my e-books with lots of delicious recipes and meal plans.

No cooking, no fuss. Just 5 minutes of prep the night before and a genuinely delicious breakfast waiting for you in the morning. Creamy, naturally sweet, and packed with fibre, protein, and gut-loving ingredients. This is the recipe that will finally make you a morning person. Serves: 2 Ingredients 100 grams rolled oats 200 milliliters kefir (or natural yoghurt) 100 milliliters oat milk (or milk of choice) 2 tablespoons chia seeds 2 tablespoons almond butter 150 grams fresh or frozen raspberries 1 teaspoon honey or maple syrup 1/2 teaspoon vanilla extract 2 tablespoons flaked almonds, to serve 1 pinch pinch of sea salt Method Combine the rolled oats, kefir, oat milk, chia seeds, honey, vanilla extract, and a pinch of sea salt in a bowl or jar and stir well. The chia seeds will thicken everything up overnight so don't be alarmed if it looks too liquid at this stage. Cover and refrigerate overnight, or for at least 4 hours. In the morning, add the raspberries to a small saucepan over low heat and cook for 3–4 minutes, stirring, until they break down into a loose jammy compote. Or if you can't be bothered, just use them straight from the fridge. Give the oats a good stir and divide between two bowls or jars. Swirl the almond butter through the top, spoon over the raspberry compote, and scatter with flaked almonds. Eat immediately or keep in the fridge for up to 2 days. ✧ Notes ✧ Kefir is one of the most potent fermented foods you can eat - it contains up to 60 strains of beneficial bacteria and has been shown to improve gut diversity more effectively than standard yoghurt. Oats are a brilliant prebiotic, feeding the good bacteria already in your gut. Chia seeds provide omega-3 fatty acids and soluble fibre that slows glucose absorption, keeping your blood sugar stable all morning. Almond butter adds healthy fats and magnesium - essential for stress regulation and sleep. Like this recipe? Check out my Free D ownloads page to access my e-books with lots of delicious recipes and meal plans.

High-protein, gut-friendly, and genuinely delicious - this is the kind of bowl you'll make on repeat. Crispy pan-fried chicken, a punchy chilli-sesame dressing, crunchy veg, and a base of prebiotic-rich brown rice. On the table in 25 minutes. Serves: 2 Ingredients 2 pieces chicken thigh fillets (skinless, boneless) 200 grams brown rice (or pre-cooked pouch) 100 grams edamame beans (frozen, defrosted) 100 grams red cabbage, finely shredded 1/2 cucumber, sliced into half moons 2 spring onions, sliced 1 tablespoon sesame oil 2 tablespoons low-sodium soy sauce or tamari 1/2 teaspoon chilli flakes 1 teaspoon honey or maple syrup 1 garlic clove, minced 1 lime (juiced) 1 tablespoon sesame seeds, to serve 1 tablespoon olive oil Method Cook the rice: Cook the brown rice (or pre-cooked pouch) according to packet instructions. Make the dressing: Whisk together the sesame oil, low-sodium soy sauce or tamari, chilli flakes, honey or maple syrup, garlic and the lime juice in a small bowl. Taste and adjust - it should be punchy, slightly sweet, and a little spicy. Cook the chicken: Bash the chicken thigh fillets (skinless, boneless) to an even thickness. Heat the olive oil in a pan over high heat. Add the chicken and cook for 5–6 minutes each side until golden and cooked through. Don't move it around - let it get properly crispy. Rest and slice: Rest the chicken for 2 minutes, then slice into strips. Drizzle over half the dressing while still warm. While the chicken cooks, cook the edamame beans and slice the cabbage, cucumber and spring onion. Assemble the bowls: Divide the rice between two bowls. Add the edamame beans, cabbage and cucumber. Top with the sliced chicken, spring onions and sesame seeds. Drizzle over the remaining dressing and serve immediately. ✧ Notes ✧ Chicken thighs are one of the best sources of complete protein and contain more zinc and iron than breast meat (both essential for energy and immune function). Brown rice feeds your gut microbiome with resistant starch, while edamame adds a hit of plant-based protein and isoflavones for hormone balance. Red cabbage is packed with anthocyanins (potent antioxidants that support the gut lining). Make it even easier: Use a pre-cooked rice pouch and rotisserie chicken for a 10-minute assembly job. Swap it: Use tofu in place of chicken for a plant-based version. Swap edamame for chickpeas if needed.   Like this recipe? Check out my Free D ownloads page to access my e-books with lots of delicious recipes and meal plans.

Smoky, satisfying, and on the table in 25 minutes. This Turkish-inspired lamb dish is packed with warming spices, creamy whipped feta, and a handful of fresh herbs that make it taste like you've been cooking all day. High in protein, rich in iron, and genuinely one of those dinners you'll crave again the next day. Serves: 2 Ingredients 300 grams lamb mince 150 grams feta cheese 100 grams Greek yoghurt 400 grams tinned chopped tomatoes 100 grams roasted red peppers (jarred), sliced 3 garlic cloves, minced 1 red onion, finely diced 1 teaspoon ground cumin 1 teaspoon smoked paprika 1/2 teaspoon ground cinnamon 1/2 teaspoon chilli flakes 1 tablespoon olive oil 3 tablespoons fresh mint and flat-leaf parsley, roughly chopped 1 lemon, juiced 2 pieces wholemeal pitta or flatbreads, to serve 1 pinch sea salt and black pepper Method Preheat your oven to 200°C (180°C fan). Line a baking tray with parchment paper. Blitz the feta cheese and Greek yoghurt together in a small blender or food processor until smooth and creamy. Season with a squeeze of lemon and black pepper. Set aside. Heat the olive oil in a wide pan over medium-high heat. Add the red onion and cook for 4 minutes until softened. Add the garlic and stir for 1 minute. Add the lamb mince to the pan and break it up with a spoon. Cook for 5–6 minutes until properly browned. Stir in the cumin, smoked paprika, cinnamon, and chilli flakes and cook for 30 seconds. Add the chopped tomatoes and roasted red peppers, season with salt and pepper, and simmer for 10 minutes until thick and rich. Spread the whipped feta generously across two warm plates or a sharing platter. Spoon the lamb ragù on top. Scatter over the fresh mint and parsley and serve with wholemeal pitta or flatbreads for scooping. Enjoy! ✧ Notes ✧ Lamb is one of the richest dietary sources of haem iron and zinc - both critical for energy, immune function, and thyroid health, and often low in women. The whipped feta and yoghurt base provides calcium and gut-supporting live cultures. Cinnamon has been shown to help regulate blood sugar levels, making this a genuinely balanced meal rather than one that spikes and crashes your energy. Jarred roasted peppers are a brilliant fridge staple: they add sweetness, colour, and polyphenols with zero effort. Swap it: Use beef mince if you prefer, or try a plant-based mince with an extra pinch of smoked paprika.  Like this recipe? Check out my Free D ownloads page to access my e-books with lots of delicious recipes and meal plans.

This no-bake chocolate bite is a balanced snack designed to support steady blood sugar levels while satisfying sweet cravings. Dark chocolate provides polyphenols that support cardiovascular and brain health, while nuts and seeds contribute healthy fats, magnesium, and fibre to promote satiety and hormone balance. Oats offer slow-release carbohydrates for sustained energy, and cranberries add a touch of natural sweetness alongside antioxidant support. Using xylitol helps reduce the glycaemic impact, making these bites suitable as a low GL snack option. Serves: 2 Ingredients 100g dark chocolate (e.g. Green & Blacks or other good quality chocolate) 15g dried cranberries 40g pecan nuts 5 Nairn’s rough oatcakes 2 tsp xylitol 40g flaked almonds Method Melt the dark chocolate in a heatproof glass bowl set over a saucepan of gently simmering water, stirring until smooth. Place the cranberries, pecan nuts, oatcakes and xylitol into a blender and pulse until roughly chopped, keeping some texture. Add the chopped mixture and flaked almonds to the melted chocolate and stir well to fully coat. Spoon the mixture into 10–12 standard cake cases for a 5 GL snack, or 20 petit four cases for a 2.5 GL snack. Chill in the fridge for at least 30 minutes, or until fully set.   Like this recipe? Check out my Free D ownloads page to access my e-books with lots of delicious recipes and meal plans.