17/06/2026
If I wanted to start my health journey from scratch, here's what I would focus on first.
The foundations.
๐ฅฉ Eating enough protein and spreading it across the day to support muscle mass, hormones, recovery and energy.
๐ฅ Focusing on balanced meals. Think lean protein, healthy fats and quality carbohydrates. Rather than thinking about what I need to cut out or restrict, I'd be asking myself what I can add to maximise nutrition.
๐ฅฆ Fibre. Most people aren't getting enough. Aim to include plenty of vegetables, fruit, legumes, nuts, seeds and wholegrains throughout the day to support gut health, blood sugar balance and overall wellbeing.
๐ง Hydration. Aim for around 30โ35mL of fluid per kg of body weight each day as a general guide. And yes, other fluids besides water count too.
๐ด Sleep. Aim for around 8 hours of quality sleep each night. Having a good sleep routine with consistent sleep and wake times can make a huge difference.
๐ฟ Stress management. This is a big one. Do something you genuinely enjoy. For me, that's spending time in nature, listening to podcasts and doing something creative.
๐โโ๏ธ Regular movement. Find something you enjoy doing. Walking, strength training, swimming, gardeningโit doesn't matter. If you don't enjoy it, you're unlikely to stick with it. This becomes even more important during perimenopause and menopause.
โ๏ธ Sunshine. Especially first thing in the morning. Throw open the curtains, have your cup of tea outside and get amongst it. Your body, mood and energy levels will thank you for it.
Health doesn't need to be complicated. Start with the basics and focus on doing them consistently.
If you're not sure where to start, or would like some support putting these foundations into practice, feel free to reach out. I'd love to help you create a realistic and sustainable plan that works for you. ๐
