Reut Sapir Naturopathy & Yoga

Reut Sapir Naturopathy & Yoga Nutritional therapy | Herbal Medicine | Reflexology | Yoga
Holistic and preventive approach to wellb

As a Naturopath, I believe that each of us have the potential to nourish ourselves to good health and wellbeing through balancing ourselves both physically and emotionally. Naturopathy can help with a wide range of health problems such as diabetes, digestive disorders, hormonal imbalance, anxiety, weight management and more. Based in Cheltenham, I offer a preventative and holistic approach to obta

ining good health and wellbeing, which takes into account the body as a whole and each individual's unique circumstances. We will work together to establish a nutritional plan and lifestyle adjustments, as well as subscribe herbal medicine and supplements if require, that will address the root cause of the illness rather than just its symptoms, whilst using the body's natural forces and vitality to help gain physical and mental harmony.

16/06/2026

When you’re pregnant, your body goes through tremendous hormonal shifts and the main culprit in all the various pregnancy symptoms you feel.

Most pregnancy symptoms are related to estrogen – it goes up by THIRTY TIMES. Half of this is made by the mother, the other half by the placenta.

Progesterone goes up by TEN TIMES in the last trimester, which explains why most women feel relaxed and content at this stage.

Thyroid hormones production increases by 50%.

Cortisol production increases to three times your pregnancy levels. This is likely due to the baby trying to keep the mother healthy, alert and energized. Which can explain why you get a surge of energy and start redecorating your house a week before your due date!

And what happens AFTER birth? Estrogen will drop 90 to 95%, while progesterone drops to nearly zero within 48hrs.

Cortisol also drops significantly and if you aren’t supported physically and emotionally postpartum, your cortisol levels may not return to normal. Low cortisol causes lethargy, fatigue and can trigger postpartum autoimmune disease.

If you’re breastfeeding, estrogen and progesterone are suppressed and can be made up via prolactin and oxytocin, but not always. Your nutrient levels and overall health matters.

Understanding the crazy changes your body goes through, amplifies that how you take care of yourself in pregnancy AND postpartum is essential. It’s not a luxury.

Let me show you that it can be simple, intuitive and easy to actually feel great in motherhood. Book a free call via link in bio, I’d love to work with you.

Naturopathy sessions are held via zoom or at .

28/05/2026

I love these books and will read them again and again.

It’s difficult to grasp what postpartum and motherhood will feel and look like but it needs to be your priority BEFORE giving birth. Because you want to feel good! It’s exciting and you’re about to become a mother, celebrate that 💫

Understanding the physical, mental and emotional changes you’ll go through, what foods to eat, how to adapt to your new role as a mother, changes to your relationships… becoming familiar with it all will support you immensely.

📚 My three favourite postpartum books

Life After Birth - if I had to choose one it’ll be this. It speaks directly to mothers, written beautifully and covers everything you’ll possibly need.

The First 40 Days - this one is so good and dives deep into postpartum nourishment and what that means and looks like. Explaining the pillars of rest, nourishment, support and more. I love this one, it’s feminine and celebrates women and postpartum.

The Postnatal Depletion Cure - so many symptoms that mothers deal with are caused from nutrient depletion that can be treated. This book might be a bit more ‘technical’ but understanding what to look out for and which symptoms are normal or not are crucial.

If you’re looking for postpartum support or have symptoms you’d like to work on, get in touch. Comment postpartum here and I’ll get in touch!

postpartum

21/05/2026

Mamas this one is for you 🐆

A quick and nourishing salad for lunch, because you deserve more than your kids leftovers 🩷

This salad is packed with fiber, protein and healthy fats that will keep your energy up, focused and your hormones happy.

I used tuna and h**p seeds for essential fatty acids (omega 3’s) - one of the most important nutrients for pregnancy and postpartum. In the 3rd trimester a baby’s brain is developing rapidly and it requires high levels of omega 3, especially DHA. If you’re breastfeeding, maternal stores are used to enrich breastmilk with DHA if there’s insufficient intake which can deplete your stores.

In postpartum, DHA is essential for stability of mood, nervous system wellbeing, brain function and hormonal balance. DHA-rich foods and supplementation are CRUCIAL, throughout breastfeeding and beyond.

If you want support with your nutrition, what you should focus on, how to replenish your body in pregnancy and beyond, I’d love to support you. Comment DHA here or book in with

Mama brain salad - freestyle it!

Celery
Cucumber
Parsley
Rocket
Can of tuna
Edamame beans
H**p seeds
Lemon, olive oil, salt and pepper
Feta

Transfer to a mixing bowl and mix well. Garnish with feta, avocado will also go well here. Serve with seed crackers or toasted sourdough bread if you fancy.

Take care of yourself mama, eat! 🐆

20/05/2026

Hold your mothers tight friends, postpartum is FOREVER.

In Western medicine postpartum is considered 6 weeks and indicates the amount of time a mother’s hormone levels and uterus return to pre pregnancy state.

Any mother will know that this is hardly the case. It takes much longer and there’s no “bouncing back”, only forward and through. In reality, postpartum can take 12 months or five years. Taking into account breastfeeding and multiple pregnancies, this can vary and is highly individual.

The point is, don’t rush postpartum or try to fit yourself into a timeline.

🤰Matrescence is the transition into motherhood that includes the physical, emotional and psychological shifts that mothers go through. It is a huge developmental phase and involves changes in identity, relationships and wellbeing.

🧠 Pregnancy and postpartum cause permanent changes to a mother’s brain structure. It supports maternal intuition and bonding, alertness to baby, social interaction and more.

⭕️ Understanding and recognising that postpartum is a time of extreme hormonal shifts, high nutritional demands and an identity shift, are vital towards shifting the narrative about postpartum.

Postpartum planning (just like a birth plan!) is a MUST to support you and your family. You packed a hospital bag, but what about what happens after? That’s the real deal.

Give yourself grace and kindness during this transformative time. It’s ok to ask for help. I’m here to answer any questions in the comments!

Postpartum is forever 🤟🏻

06/05/2026

Working with mothers, and being a mother myself, these things can often hold us back from actually feeling better. But they don’t need to, it’s simpler than you’re made to believe. Start now, start where you are. I’m here to support you, wherever you are. Let’s chat, book a free discovery call via link in bio.

You don’t need more time or to wait for the perfect moment

You don’t need another expensive supplement

You don’t need to wake up at 5am for a 2 hr morning routine

You don’t need to wait until your kids are older

What you need is the basics, the foundations. Nutrition trends are always changing, but basics always wins.

My daily basics 💪🏻

🥘Home cooked meals, whole foods, quality protein and fiber

🍷Less alcohol - your daily glass of wine is causing more harm than good, sorrrrryyy

😴Quality sleep - even with disrupted sleep, you can improve the quality of it and lower the impact it has.

🚶‍♀️Daily walks - walking solves everything!

💦Hydration – drink more water! Fatigued? Have headaches and you’re constipated? Maybe you’re dehydrated. Aim for 8 cups of water a day.

🧘‍♀️ Breathwork - even five minutes of deep breathing is meaningful

👯‍♀️Spend time with friends, laugh more, be playful

29/04/2026

My second child really showed me what sleep deprivation is 🫠 that tiredness you feel in your bones, you have nausea from not sleeping and you can’t eat and everyone and everything is horrible.

Did I miss anything? 😂

A tired brain goes to dark places.

I wish this was something that every mother was taught at pregnancy, how to handle the damn sleep deprivation!

Because sleep disruption causes so much more than just tiredness, it disrupts hormones, impacts your weight and belly fat, lowers your mood and wellbeing and painful joints.

☀️ GET OUT OF BED - I see this a lot with first time mums, you stay in bed with your newborn and before you know it’s 11am and you haven’t eaten or showered. Get up at a consistent time, open the curtains, look at the sun and take five deep breaths.

🍳 EAT BREAKFAST - even when I wasn’t hungry, I always ate breakfast. Make it the night before. Have protein and fats to fuel you and keep your hormones happy.

🛀🏿 SHOWER & GET DRESSED - even if it’s into joggers! At least you aren’t in pyjamas all day. Small habits that make you feel human! It sounds funny but sometimes as a mum, these basic things don’t happen. Unless you make it happen 💪🏻

🧘‍♀️ YOGA & BREATHWORK - this SAVED me. I’ll do light stretches, shake my body, move stagnant energy and any emotions that I was holding onto. I’ll do 15-20mins of yoga with my kids around, they loved it!

🍓 SUPPLEMENTS - I made sure I was consistent with supplements, keep it visible so you remember. your body is working hard, it needs nutrients!

💆🏻‍♀️REST AND QUICK NAPS - during nap time, I did NOT do any chores. I took a nap, I did yoga, I read a book, I sat in the sunshine, I walked barefoot on the grass, without any distractions (no tv, no music, no podcasts) and focused on my breath. You’ll feel so rejuvenated.

😴EARLY BEDTIME - please for the love of god, go to sleep early!!!! obvious, but often missed out and can make all the difference.

If you’re a new mum and feel you need support, I’d love to chat with you on what will be the best program for you. Book a free call via link in bio.

27/04/2026

Cravings can be your body signaling to you, telling you what it needs or whether something isn’t quite right. In pregnancy, cravings can be due to a specific need for a nutrient or to fulfil the demands of your growing baby.

And before you get too excited, biscuits aren’t included! Maybe your body is craving carbohydrates and sweets as a way to eat more food for energy. Maybe your body is craving more animal protein for iron and B12, or maybe fruits for extra dose of vitamin C.

Biscuits don’t really have a nutritional purpose (sorrrrryyy). You can definitely enjoy cake and biscuits, but have it in moderation, not every day. Food can be delicious and nourishing, it’s about learning what’s good for your body and your baby.

If you’re craving more sugar and carbs, here’s what I’ll tell you -

🍳Start your day with protein and healthy fats. Skip the carbohydrate filled breakfast and opt for a breakfast like eggs and avocado. A nutrient dense breakfast lowers sugar cravings through out the day.

😴Get quality sleep - lack of sleep affects hormones like ghrelin and leptin, which regulate your hunger levels throughout the day, and may lead to an increase in cravings of quick energy sources like sugar and carbs.

🥘Balanced meals - meals that are mostly simple or refined sugar/carbs cause spikes and drops in blood sugar. Protein, fat, and fiber, on the other hand, ensure meals are absorbed at a slow pace and make us feel full and satisfied, making us crave less sugar.

💪🏻Watch your protein intake - too little protein in the diet has been linked to an increase in food cravings. Good quality protein includes eggs, fish, meat, chicken, tofu, legumes, nuts and seeds.

🍓Choose naturally sweet whole foods like dates or fruits with fat and or/protein can balance sugar levels. Apples and almond butter, dates with peanut butter and flaky salt, date cacao balls with nuts and seeds.

If you need support with your diet in pregnancy, let’s
chat, it can be transformational and your future self will thank you. Book via link in bio or comment READY here.

20/04/2026

First trimester can be rough for some and many women worry about their diet during this time. It’s important to note that your body has nutritional reserves and your baby will be fine 🙌🏻

When you can eat, make it super nutrient dense, focus on the nutrients you and baby needs now and take your supplements after you’ve eaten (taking it on an empty stomach can make nausea worse!).

And if you’re thinking of having a baby, start adapting your diet and lifestyle now so you have a good nutritional status and resilience for pregnancy and beyond.

🥩Vitamin A is needed for development of fetal facial features. It’s important in the development of nearly every system in the body and requirements increase during pregnancy. It’s needed for baby’s thyroid function and adequate birth weight.

🍠Food sources include animal liver. Plant based sources are from beta-carotene such as sweet potato, carrots and pumpkins are high in beta carotene. Note that this is a precursor of vitamin A.

🫘B Vitamins especially B9 and B12. B9 or Folate is needed to protect baby from the risk of neural tube defects and tongue/lip tie. Look for folate in your pre-natal for improved absorption. Food sources include liver chicken and legumes.

🥦Vitamin C and zinc support the immune system in the first trimester, which is suppressed in early pregnancy. Vitamin C helps increase iron absorption to build up stores for the 2nd & 3rd trimester. In prenatal, look for natural vitamin C sources like camu-camu or acerola cherry. 🍓Food sources include red bell pepper, broccoli and strawberries.

🦪Vegan and vegetarians are at a higher risk at being zinc deficient, it’s helpful to work with a practitioner. Food sources include oysters, oats, pumpkin seeds, crab.

🍳Choline is a relative of B vitamins and plays an important role in reducing risk of neural tube defects. It’s also essential in postpartum and breastfeeding. Food sources include eggs, liver, salmon. In pregnancy it’s recommended to have 3-4 eggs daily to reach daily requirements.

19/04/2026

I usually cook with my kids around and do something for me while they watch a movie but I needed a quick and efficient cooking session 🫡

I say this in the best possible way, you aren’t lacking motivation and you aren’t lazy, you are just not prepared. Find your weak spots and support yourself, be specific in what you need and how you’re going to get yourself there.

This is part of my work with clients, it’s about making it fit around your life, in a practical and simple way. If this sounds like something you need, book a free consultation call via link in bio or book through

I find that I need breakfast prepared ahead, make sure the boys have lunch boxes fillers and of course, snacks. I can feel a bit on the anxious side in the morning, and this helps keep things much calmer.

Here’s everything I made:

My nutty granola (recipe on feed)

Almond and cottage cheese waffles (high in protein and fiber, recipe)

Hummus for lunch boxes

Chocolate Madeline’s (recipe from . I used whole spelt flour and coconut sugar)

Simple chia pudding (5 tbsp chia and 1.5 cups milk) - high in fiber and protein and great for breakfast, lunchbox and snacks. Top with granola, yogurt and fruit.

Boiled eggs - a staple in our house! Perfect quick protein option.

14/04/2026

In the second trimester IRON and CALCIUM are key nutrients.

Your blood volume increases by 40-50%. Iron demands increase gradually from the second trimester and reach maximum at about 34-36 weeks. Daily requirements are 27mg/day. Interestingly, daily demands remain the same throughout pregnancy because what is consumed is better absorbed as demand increases. The wonders of the body!

Iron is used to transport oxygen to all parts of your body and your baby. Iron is essential for energy production, cognitive function and immune support.

🥩Iron is best absorbed from heme sources like organ meats.

🫘Non-heme sources from plants include lentils, quinoa and beans.

💊If you’re using a supplement, iron bisglycinate or ferrous bisglycinate have a higher rate of absorption and not as likely to cause digestive issues.

🥛Calcium - at 20 weeks your baby’s skeletal system, muscles and heart start to develop. Pregnant women absorb calcium from food and supplements better than non-pregnant women to coincide with the baby’s need for calcium.

🐟Most women can easily obtain calcium needs from food alone and not require a supplement. If you’re breastfeeding an older child while pregnant or pregnant within 6 months of giving birth, you might consider a supplement.

🧀Food sources include sardines, cheese, leafy greens, chia seeds, tahini, salmon.

If you’re pregnant and need support with your diet, you’re wondering what you should be eating and feeling overwhelmed with information - I’m here to support you. Book a free call via link in bio or book a session via

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