Carrie Reedy Functional Nutrition

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Carrie Reedy Functional Nutrition Supporting women with sustainable weight loss and improved health through personalised nutrition, gut health and genetics. Including lipoedema-focused support.

Learn more at www.carriereedy.com

Have you heard of polyphenols? They're the natural plant compounds that give food its colour, and often its slightly bit...
15/10/2026

Have you heard of polyphenols? They're the natural plant compounds that give food its colour, and often its slightly bitter or peppery taste.

They're worth knowing about because they do quite a few helpful things. They feed your good gut bacteria, they act as antioxidants, and they help support your body's own protection pathways, including the Nrf2 switch we talked about last week. In short, they help calm inflammation.

The lovely part is that many polyphenol rich foods fit a lower carb way of eating beautifully:

• Berries, especially raspberries and blueberries, in small serves
• Extra virgin olive oil and olives
• Leafy greens, rocket and red cabbage
• Herbs and spices such as oregano, parsley, rosemary, turmeric and cinnamon
• Green tea
• Walnuts and pecans
• A square or two of dark chocolate (85 percent or higher)

You don't need to eat all of them. Aim for variety, and try to add one new colourful food each week.

If your gut is sensitive, introduce them gradually. Some women do better once we've calmed things down first.

If this resonates with you, my free guide has more ideas: https://carriereedy.com/genes-and-food-choices

Your body has its own built in protection system, and some foods can help switch it on.It's controlled by something call...
13/10/2026

Your body has its own built in protection system, and some foods can help switch it on.

It's controlled by something called Nrf2. Think of it as a master switch for your body's own antioxidant and detox genes. When it's switched on, your cells are better equipped to deal with everyday wear and tear, and to keep inflammation in check.

One of the best studied natural helpers is sulforaphane, a compound found in broccoli, cauliflower, cabbage and Brussels sprouts. Broccoli sprouts contain the most.

Here's how to get the most from it. Steam your broccoli lightly rather than boiling it for a long time, and aim for a serve most days. It's simple, it's affordable, and it's low in carbs.

A few gentle notes - If your gut is sensitive, start with small amounts and build up. Raw sprouts are best avoided in pregnancy or if your immune system is compromised. And if you take medication, please check with your practitioner before using concentrated sprout powders or supplements. Food is different from supplements.

If this resonates with you, my free guide has more simple food habits like this: https://carriereedy.com/genes-and-food-choices

10/10/2026

Our family health history tells us a lot, but it's not the whole story, and it doesn't have to be the ending.

The way you eat, sleep and move can all influence how your body responds, and that's where the good news is. You have more say than you might think.

I've put together a free guide on how your genes and your food choices connect, written to be easy to read and easy to use.

If this resonates with you, you can grab it here: https://carriereedy.com/genes-and-food-choices

New on the blog this week: Genes Aren't Destiny.Here's the idea in a nutshell. Your genes are a bit like a big recipe bo...
09/10/2026

New on the blog this week: Genes Aren't Destiny.

Here's the idea in a nutshell. Your genes are a bit like a big recipe book, but a recipe book doesn't cook anything by itself. What gets cooked depends on the kitchen: your food, your sleep, your movement, your stress and your gut health.

That's why two women with similar family histories can end up with quite different health. The book is similar, but the kitchen isn't.

In the blog post I share how food can "talk" to your genes (with a very easy example using broccoli), what genetic testing can and can't tell you, and why this is nothing to do with blame.

If this resonates with you, you can read the full post here: https://carriereedy.com/blog-posts/f/genes-arent-destiny-genes-and-food-choices

Genetic testing can sound either magical or scary. It's really neither. Here's how I explain what it can and can't do.Wh...
07/10/2026

Genetic testing can sound either magical or scary. It's really neither. Here's how I explain what it can and can't do.

What your genes can help show: how your body may handle fats and carbohydrates, where inflammation may tend to run higher, and which nutrients you may need a little more of.

What they can't do: predict your future, replace good food, or explain everything about you.

Your genes are one piece of a bigger picture that includes your gut, hormones, stress, sleep and life stage.

The most useful way to think of them is as a map, not a destination. A map doesn't tell you where you have to end up. It just helps you choose a smarter route.

And macros such as protein, carbs and fat still matter. Genetics simply helps us personalise them, and choose the foods that suit your body best.

Save this for the next time someone tells you it's all in your genes, or none of it is. The truth sits somewhere in the middle.

If this resonates with you, my free guide goes into more detail: https://carriereedy.com/genes-and-food-choices

If you're the woman who's been told "it runs in the family" as though that settles everything, I'd love you to hear this...
05/10/2026

If you're the woman who's been told "it runs in the family" as though that settles everything, I'd love you to hear this. It doesn't.

Maybe your mum struggled with her weight, or your nan had the same swollen legs, or everyone in your family seems to carry things in the same places. It's easy to feel like your genes have already written the ending.

Here's what I've learned from working with women for years. Your genes are more like a recipe book than a verdict. They hold the recipes, but what you eat, how you sleep, how you move and how you manage stress all help decide which recipes get used, and how loudly.

That doesn't mean it's easy, and it doesn't mean it's your fault. It means there's more room to move than you may have been told.

I've put together a free guide called What Your Genes Can and Can't Tell You. It explains in everyday language how your genes and your food work together, and where to start with food choices that work with your body rather than against it.

If this resonates with you, you can download it free here: https://carriereedy.com/genes-and-food-choices

Spring has a way of making us want to "start fresh," and I love that energy. But I want to gently push back on one thing...
17/09/2026

Spring has a way of making us want to "start fresh," and I love that energy. But I want to gently push back on one thing.

A fresh start doesn't have to mean starting from zero.

If you've been working on your health for a while, whether with me or on your own, spring isn't a reason to undo everything and begin again from scratch. It's a good time to reassess what's genuinely working and keep it, let go of what isn't without guilt, and refresh your approach gently as the season changes.

Real, sustainable change builds over time. It doesn't restart every few months.

If you're navigating health challenges, working towards a weight goal, or just want some support figuring out what to keep and what to adjust this spring, I'd love to have a chat. You can book in for a complimentary chat via my bio.

Let's clear something up, because it trips a lot of women up. Macros absolutely matter, and if you're working with a str...
08/09/2026

Let's clear something up, because it trips a lot of women up. Macros absolutely matter, and if you're working with a structured plan, they're a genuinely useful foundation.

But here's what macros alone can't tell you. Whether the food you're eating is feeding your gut well or working against it. Whether you're getting the nutrients your body actually needs to use that protein, carb or fat properly. How full and satisfied you'll feel afterwards. And how your own individual biology responds to that particular food.

Two women can hit identical macro targets and get quite different results, because the quality and source of those macros changes how the body processes them.

It's not macros or quality, it's macros filled with quality food.

Think of it like a house. Macros are the blueprint. Real food is what the house is actually built from.

Two women can hit identical macro targets and get quite different results, because the quality and source of those macros change how the body processes them.

My adult kids have a running joke every time they visit. They open my fridge, stare into it for a solid ten seconds, and...
07/09/2026

My adult kids have a running joke every time they visit. They open my fridge, stare into it for a solid ten seconds, and ask where the actual food is. By which they mean the snacks.

What they find instead is a fridge full of ingredients, vegetables, eggs, a bit of meat, and not much in the way of grab and go.

I wrote a whole blog post about it this week, including my go-to "hangry emergency" snack ideas that take almost no effort, and why I genuinely don't feel guilty about being what my kids call an ingredients house.

If you've ever felt like your kitchen "should" look a certain way, or felt a bit deflated that your pantry isn't Pinterest perfect, I think you'll enjoy this one.

It's meant to be a bit of a laugh, with a properly useful takeaway at the end.

You can find the link to the full blog post here: https://carriereedy.com/blog-posts/f/confessions-of-a-fridge-and-pantry-full-of-ingredients

Swipe for a simple list of what real food looks like.You don't need to overhaul your whole trolley overnight. A few smal...
05/09/2026

Swipe for a simple list of what real food looks like.

You don't need to overhaul your whole trolley overnight.

A few small shifts make a genuine difference.

Comment REAL FOOD for the free guide "Is it Real Food?"

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