Kellie Montgomery Nutrition

Kellie Montgomery Nutrition Your online child & teen health & Nutrition expert 🤩

04/06/2026

We need to stop dismissing teen acne as being caused by “just hormones” & something they’ll “grow out of”.
There’s a lot happening under the surface with teens experiencing acne.
If you’d like some support getting started with your teen, comment BREAKFAST & I’ll shoot you the link to my free Teen Acne Breakfast Guide 💫

If my teen was struggling with acne, I wouldn’t just be thinking about skin care - I’d be looking at blood sugars, gut h...
02/06/2026

If my teen was struggling with acne, I wouldn’t just be thinking about skin care - I’d be looking at blood sugars, gut health, inflammation, fibre, protein & even things like dairy intake too. Because teen acne is about what’s happening inside the body, not just on the skin.

Comment ACNE & I’ll send you the details for my Inside-Out Programme 💫

A slight shift in circadian rhythm during adolescence is completely normal — teens are naturally programmed to fall asle...
01/06/2026

A slight shift in circadian rhythm during adolescence is completely normal — teens are naturally programmed to fall asleep later.

But modern blue light exposure is amplifying that shift in a big way.

And when the body clock is dysregulated, everything else can feel harder too:
→ mood
→ energy
→ cravings
→ acne
→ periods
→ blood sugar regulation
→ focus

This isn’t about perfection or blaming screens. It’s about understanding that teen hormones don’t just respond to food… they also respond to rhythm, light exposure & sleep patterns.

Sometimes supporting teen hormones starts with helping the body feel safe and predictable again đź’«

I think a lot of teens are unintentionally under-eating right now.Not because they’re “doing something wrong” — but beca...
31/05/2026

I think a lot of teens are unintentionally under-eating right now.

Not because they’re “doing something wrong” — but because:
- diet culture starts younger than ever
- busy schedules make regular meals hard
- stress suppresses appetite
- teens are fussy & pushing back on parents “healthy” meals
- and some of them are playing a tonne of sport & not eating enough to fuel it

Teens are not necessarily small adults.

Their bodies need enough fuel to:
âś” grow
âś” build hormones
âś” support the brain
âś” regulate blood sugars
âś” maintain healthy periods

And sometimes the most powerful thing we do in clinic… is help a teen to feel safe eating properly again, & show them how to build meals that support their bodies.

Comment START if you’d like info about working together 1:1 💫

Teens don’t need to fear carbs.They just need quality carbs that are paired properly. Because when we combine carbs with...
30/05/2026

Teens don’t need to fear carbs.
They just need quality carbs that are paired properly.

Because when we combine carbs with enough protein, fibre & healthy fats … we can support more stable blood sugars, better energy, improved mood, healthier skin & happier hormones

This is exactly the approach I use inside my Healthy Teen Meal Plan - realistic meals designed to nourish growing teens without restriction.

Comment MEAL PLAN & I’ll send you the link to purchase 💌

Did you know we can actually change the profile of oats if we soak them first?If you want realistic support for your tee...
28/05/2026

Did you know we can actually change the profile of oats if we soak them first?

If you want realistic support for your teen…
👉🏾 Comment BREAKFAST to download my free Teen Acne Breakfast Guide
👉🏾 Comment SNACKS to download my free Smart Snacks for Better Periods
👉🏾 Comment MEAL PLAN & I’ll send you the link to purchase my 14-Day Meal Plan for Happy, Healthy Teens
👉🏾 And don’t forget to follow for more teen Health & Nutrition info 🤗

27/05/2026

Oats = starch = glucose …. Right?!
Not always!

#

One of the biggest conversations I’m having in clinic right now?Teen girls surviving on coffee + convenience food all da...
26/05/2026

One of the biggest conversations I’m having in clinic right now?

Teen girls surviving on coffee + convenience food all day… while struggling with acne. (And period pain! But that’s a post for another day 🤪)

And no, I’m not saying breakfast is a “cure” for acne.

But I am saying that blood sugar regulation, inflammation, gut health and nutrient intake matter SO much more than most teens & parents realise.

Because skin is often a reflection of what’s happening internally too.

The goal isn’t perfection.
It’s giving the body better building blocks.

Comment START if you’d like some info about working together 1:1 💫

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