Integral Wellness Nutrition & Health Clinic

Integral Wellness Nutrition & Health Clinic Helping you regain your energy, control your cravings and reduce your risk of type 2 diabetes

"But I'm healthy, I take medication for that, and now it’s fine."It's something we hear often, and we understand why 👉🏼 ...
08/09/2026

"But I'm healthy, I take medication for that, and now it’s fine."

It's something we hear often, and we understand why 👉🏼 if your blood pressure, blood sugar or cholesterol is being managed, it's easy to feel the problem is handled.

And medication does an important job. For many people, it's genuinely necessary, and sometimes life-saving.

But here's the gentle question worth sitting with: managing a number isn't always the same as addressing what caused it.

The underlying driver (often insulin resistance, inflammation or years of metabolic strain) can continue quietly in the background. And that's sometimes why one medication becomes two, then three, over time.

Not through any fault of yours, but because the root cause was never really part of the conversation.

This isn't about stopping your medication 👉🏼 it absolutely has its place, and no one should change anything without speaking to their GP.

It's about asking a bigger question alongside it: what's actually driving this? Because when you support the underlying cause, the numbers often begin to follow.

If you'd like to understand what might be driving your numbers, comment CALL and we'll send you the link to book a free 20-minute chat.

P.s Do not stop or change medication without medical advice

If you eat oily fish a couple of times a week because you've been told it's good for your heart…This one might challenge...
03/09/2026

If you eat oily fish a couple of times a week because you've been told it's good for your heart…

This one might challenge that a little 👇🏼

Omega-3 is one of the most researched nutrients in cardio-metabolic health, with a role in cholesterol, blood pressure, inflammation and blood sugar.

But a growing body of evidence raises a question that doesn't get asked enough 👉🏼 are most of us actually getting enough, even when we follow the guidelines?

Natalie's honest answer has shifted, and this week's blog explains more. It covers:

🐟 Why EPA and DHA are the forms that actually matter.

🐟 Why the current fish guidelines may not be enough for meaningful cardiovascular benefit.

🐟 Why the 'fish oil' number on a supplement label is almost always misleading.

If you've been assuming two portions of fish a week is enough it’s worth a read before you make that assumption again.

Comment BLOG and we’ll send it across 👇🏼

P.S. One important note for anyone on blood-thinning medication - always speak to your GP before adding an omega-3 supplement.

Your HbA1c came back ‘normal’, so why do you still feel off?It's a question we hear a lot, and often the answer is in wh...
24/08/2026

Your HbA1c came back ‘normal’, so why do you still feel off?

It's a question we hear a lot, and often the answer is in what this test doesn't show 👇🏼

HbA1c gives you an average of your blood sugar over three months. Useful yes, but an average smooths everything out.

Two people can share the same number with completely different daily patterns. One steady, one spiking and crashing all day.

And it can miss something bigger 👉🏼 insulin resistance often develops years before blood sugar flags on a standard test.

That's why we look further…

At fasting insulin, HOMA-IR, post-meal glucose and sometimes a CGM.

Together, they catch what HbA1c alone can't.

Caroline has broken it all down in this week's blog.

Comment BLOG and we'll send you a copy.

Some questions are worth sitting with.This one comes up in clinic more than you might expect - not as a nutrition questi...
20/08/2026

Some questions are worth sitting with.

This one comes up in clinic more than you might expect - not as a nutrition question, but as something underneath it.

So often the thing getting in the way of looking after ourselves isn't time, or knowledge, or willpower…

It's a quiet belief that we're not quite worth the effort.

If that lands for you, be gentle with yourself today - and maybe start with one small thing that tells you a different story.

And if you'd like support, we're here.

Comment CALL and we'll send you the link to book a free call with us where we can explore these questions with you.

"How do I get enough fibre when I'm eating low carb?"This was a real question Holly was asked in clinic this week, by a ...
12/08/2026

"How do I get enough fibre when I'm eating low carb?"

This was a real question Holly was asked in clinic this week, by a 65 year old client who'd done something brilliant 👉🏼 she'd got her type 2 diabetes into remission.

But there was a catch…

In cutting back on carbs, her fibre intake had dropped too, and she'd started struggling with constipation.

It's a really common issue, and one that doesn't get talked about enough.

So much fibre comes from the exact foods people reduce first when they go lower carb: grains, starchy vegetables, certain fruits.

The answer isn't to add the carbs back in, it's to be smarter about where your fibre comes from.

Low-carb, high-fibre foods absolutely exist. Think leafy greens, broccoli, cauliflower, avocado, chia and ground flaxseed, nuts and a little psyllium husk.

But here's the nuance: everyone's response to carbohydrates is individual. Some people tolerate beans, pulses and even some root vegetables well, when enjoyed as part of a balanced meal. This is exactly where tools like a CGM can help - giving you real-time insight into how your body responds, rather than following a one-size-fits-all rule.

Paired with enough water and daily movement, the right approach keeps everything moving without undoing the blood sugar progress she'd worked so hard for.

Because managing type 2 diabetes shouldn't mean trading one problem for another.

To help you get started, Holly has a low-carb, high-fibre bread loaf recipe that's a brilliant way to add fibre back in, without the blood sugar impact.

Comment RECIPE and we'll send it across 👇🏼

20 years with type 2 diabetes…Jason had medication, but very little else.When he was diagnosed two decades ago, the conv...
09/08/2026

20 years with type 2 diabetes…

Jason had medication, but very little else.

When he was diagnosed two decades ago, the conversation stopped at the prescription.

• No discussion of food.
• No mention of lifestyle.
• And no suggestion that putting it into remission was even on the table.

But it turns out it was.

Swipe through to see exactly what we changed, and where Jason is now.

"Having been a type 2 diabetic for nearly 20 years, I've learnt more in 4 months from Natalie than from the NHS in the last 20 years." Jason

If you've been managing a diagnosis without ever being shown what's driving it, comment SUPPORT and we'll be in touch 👇🏼

Can people with type 2 diabetes eat fruit?It's one of the most common questions we hear, and the answer is yes… But like...
05/08/2026

Can people with type 2 diabetes eat fruit?

It's one of the most common questions we hear, and the answer is yes… But like most things in nutrition, the detail matters.

Fruit contains natural sugar, but it also comes packaged with fibre, water, vitamins and polyphenols. That's what makes whole fruit behave so differently from juice, smoothies or dried fruit, where the sugar is concentrated or the fibre is broken down.

So it's less about avoiding fruit, and more about being thoughtful with the type, the portion, and what you pair it with.

A handful of berries with Greek yoghurt is a very different blood sugar event to a large glass of juice.

And context always matters - your medication, activity level, glucose control and carbohydrate tolerance all play a part.

This is exactly why there's no single rule that works for everyone.

📊 Quick question for you: what is one fruit you love, but worry about eating as a diabetic?

Let us know in the comments 👇🏼

30/07/2026

You cleaned up your diet.

You cut the takeaways, added more whole foods, and reduced your reliance on beige carbs.

And yet your cholesterol went up 🤯

It's one of the most confusing things that can happen when you're genuinely trying to look after your health.

Here's what's often not explained…

👉🏼 When you shift to a lower-carbohydrate or whole-food diet, your body begins mobilising stored fat for energy.

👉🏼 That fat travels through the bloodstream via lipoproteins, including LDL (you know, the bad one).

👉🏼 During this transition, the increased traffic can temporarily raise your LDL-C reading.

For many people, it stabilises once the body and liver adapt.

A single blood test taken in this window can look alarming, but it may not reflect your settled metabolic state at all.

For a subset of people, the rise is more persistent. These individuals are known as lean mass hyper-responders (LMHR), and in this context, the elevated LDL may reflect efficient fat transport, not a cardiovascular problem.

(But this has to be confirmed by markers - not just assumed.)

So how do we tell the difference between an alarming set of cholesterol results and ones that aren’t flagging high heart risk?

If triglycerides are also elevated, ApoB is high and insulin and inflammatory markers are raised, the picture looks meaningfully different than just raised LDL alone - and it needs more considered investigation.

In one of our latest blogs, I cover exactly how to tell the difference, what to ask for, and what to do next.

Comment BLOG to learn more.

If I were Prime Minister, here’s where I’d start 👇🏼Cooking taught in schools from reception, with sessions open to paren...
27/07/2026

If I were Prime Minister, here’s where I’d start 👇🏼

Cooking taught in schools from reception, with sessions open to parents too. Because learning to cook is one of the most powerful health interventions there is - and it shouldn’t stop at the school gates.

A nutritional therapist embedded in every GP practice. Not as an add-on, but as part of the core team. Because so many of the conditions filling NHS waiting lists have a nutrition and lifestyle driver that isn’t being addressed.

Free community health education accessible through every GP surgery 👉🏼 because prevention has to become the default, not something people seek out themselves.

Plus a full ban on junk food advertising at any time of day. On TV, billboards and bus stops. The current restrictions don’t go far enough.

What would make your list? Pop it in the comments 👇🏼

Check out Natalie and Holly’s ideas too.

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