Victoria Malcolm Nutrition

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Victoria Malcolm Nutrition

Victoria Malcolm | Nutritional Therapist 🎓DipCNM, mANP, Leeds + Online. Personalised nutrition plans and functional lab testing. Book a chat 👇

21/06/2026

Yoga is the thing that puts me in my flow state. 🧘‍♀️
There’s something about moving through a flow — breath leading movement, mind quieting, body opening — that resets me completely. It’s the closest thing I have to meditation that actually works for my brain.
As a nutritional therapist, I think about health holistically, and movement is one of the foundational pillars alongside nutrition, sleep and stress management. Yoga specifically brings a few things to the table:
🧠 For the mind — slow, controlled breathing (think extended exhales) helps shift you out of sympathetic “fight or flight” and into parasympathetic “rest and digest” — which matters for digestion, cortisol regulation and sleep quality too.
💪 For the body — it builds strength and flexibility together, improves proprioception and balance, and the static holds + controlled movement support joint stability in a way that’s gentler than a lot of other training styles.
🌬️ For the nervous system — that mind-body connection piece is huge. It’s one of the few movement practices that asks you to actually tune into your body rather than zone out from it.
Why not give it a try?
Now — as an NT, I’ll never tell you to do something just because I do it. Yoga is my thing. It might not be yours, and that’s completely fine. What matters far more than the specific modality is finding the movement that makes you smile and brings you joy — because that’s the one you’ll actually keep doing.
I practise in person with and online with Yoga with Adriene () when I can’t get to a class — both brilliant in very different ways.
What’s your “flow state” movement? Tell me below

19/06/2026

🌱 Did you know your gut bacteria eat breakfast too?
The fibre you eat doesn't actually feed you — it feeds the trillions of bacteria living in your gut. They ferment it and produce short chain fatty acids like butyrate, which feeds your gut lining, reduces inflammation and even influences your mood via the gut-brain axis.
So next time someone asks why you're adding chia seeds, flax and h**p to your breakfast — you're not just feeding yourself. You're feeding an entire ecosystem. 🦠
Which is either wonderful or slightly unsettling, depending on how you look at it 😄

13/06/2026

Wellness doesn't have to cost you anything. 🌿

It's Global Wellness Day — and here are 3 things that are completely free, backed by research, and genuinely easy to start today.

1️⃣ Walk for 20 minutes in the morning
Leave the sunglasses at home. Morning light on your eyes helps anchor your circadian rhythm — your body's internal 24-hour clock. Get this right and your energy, sleep, mood, and cortisol patterns start to fall into place. Daily, low-impact movement also has some of the strongest evidence in preventive health research. Free. Powerful. Underrated.

2️⃣ Add more plants to your plate
95% of UK adults don't reach the recommended 30g of dietary fibre per day. Plants — in all their forms — are the solution. Fibre supports your bowel health, feeds your gut microbiome, helps regulate your metabolism and weight, and communicates directly with your brain via the gut-brain axis. You don't have to go plant-based. Just add more.

3️⃣ Actually hydrate
Even mild dehydration — the kind most of us are running on — affects concentration, energy, digestion, and mood. Two litres a day is a sensible target for most adults. Start with a glass of water before your morning coffee. Build from there.

Start with one. Do it consistently. That's it. 💚

What does your wellness look like today? 👇

10/06/2026

Fibre maxing - only 5% of the Uk population are eating their 30g of fibre. Easy ways to eat more fibre- add nuts and seeds to your meals, eat more vegetables and berries, eat beans or legumes daily. Tried any of these- let me know in comments.

05/06/2026

As a registered nutritional therapist, I often talk about how food impacts our health, but it also impacts the planet.

Palm oil is one of the most widely used vegetable oils, found in many processed and even ‘healthy’ snacks. From a health perspective, it’s often highly refined and commonly used in ultra-processed foods, which may negatively affect gut health when eaten in excess. Context matters, of course, it’s your overall dietary pattern that counts.

Environmentally, palm oil production is a major driver of deforestation, particularly in Indonesia and Malaysia, contributing to habitat loss, endangered species, greenhouse gas emissions, and displacement of Indigenous communities. Forests are vital carbon sinks and essential to planetary health.

What can we do? Read labels, reduce ultra-processed foods, choose RSPO-certified products, and focus on whole, minimally processed foods.

Small, conscious choices support both your microbiome and the planet 🌎

If you’d like a free 20-minute discovery call to improve your gut health while supporting a more sustainable lifestyle, message me to book.

31/05/2026

When clients tell me they have more energy, clearer skin, improved gut health, better balance mentally and physically, and feel more confident in themselves again, it’s such a reminder that small, sustainable changes really do add up.

As a nutritional therapist, my goal is never quick fixes or restrictive plans. It’s about understanding your body, supporting your health from the root cause, and helping you feel your best long term.

If you’ve been struggling with low energy, digestive issues, hormone imbalances, skin concerns, or simply not feeling like yourself lately, I’d love to support you too. I offer a free discovery call where we can chat about your health goals, what’s been going on, and how I may be able to help.

Book your free call https://my.practicebetter.io/ #/684bfba23b6354fd59fc9963/bookings?s=684c16a0c411616b265b4896&step=date

29/05/2026

As a registered nutritional therapist, I often get asked whether “treat-style” biscuits can fit into a balanced diet,especially on days like National Biscuit Day.

The answer is yes, when you choose wisely.

One option I often recommend is Nairn's Gluten Free Chocolate Chip Cookies. They’re a good example of a biscuit that balances enjoyment with some sensible nutritional considerations.

They’re gluten free, which makes them suitable for people with coeliac disease or those who experience gluten sensitivity. They’re also made with wholegrain oats, which can contribute fibre and help with satiety compared with more refined biscuit options. That combination means they tend to feel more satisfying in a small portion, which is often what we’re aiming for in everyday snacking.

From a behavioural nutrition perspective, it also matters that they’re genuinely enjoyable. A biscuit you like and can eat mindfully is far more likely to support a healthy relationship with food than something you feel you’re substituting or forcing yourself to tolerate.

My practical advice is simple, enjoy them with a cup of tea, eat them slowly, and let them be what they are, a treat that fits comfortably within a varied, balanced diet rather than something that needs justification.

As a nutritional therapist, I don’t label foods ‘good’ or ‘bad’ but I do look for balance. Remember, don’t eat the whole biscuit barrel.

If you want to take back control of your health, why not book a free discovery call with me?

26/05/2026

As a nutritional therapist, my answer is - it depends 🥕

The skin is often where a lot of the goodness lives, fibre, antioxidants, and phytonutrients that support gut health and overall wellbeing. Keeping it on is an easy way to boost nutrient density without changing what you eat.

But it’s not always that straightforward. If you’re dealing with Irritable Bowel Syndrome or a sensitive gut, vegetable skins can sometimes be harder to tolerate. In those cases, peeling can make meals gentler and more supportive.

There’s also the question of pesticide exposure. With non-organic produce, residues tend to sit on the skin. Washing helps, but if this is a concern, peeling might be the better option, especially for thicker-skinned veg.

And sometimes, it just comes down to the dish. Smooth soups and purées? Peeling gives a better texture. Rustic cooking? The skin adds depth and fibre.

One extra note, older potatoes can contain higher levels of Glycoalkaloids just under the skin, so peeling is often wise there.

So…keep the skin when you can. Peel when it serves you better.

If you want clear, practical nutrition tips without the overwhelm, follow along, I share simple ways to make food work for your body every day.

24/05/2026

HARSH WEIGHT LOSS TRUTHS - from a nutritional therapist 👇

Most people don’t struggle with weight loss because they’re lazy or unmotivated. They struggle because they’ve been sold half-truths, quick fixes, and plans that were never designed to last.

As a nutritional therapist, I see the same patterns over and over again, people doing their best, but being held back by a few hard realities no one told them upfront:

1. You can’t out-train a bad diet - no amount of gym sessions will fix consistently poor food choices
2. Healthy’ doesn’t mean low-calorie - nuts, smoothies, and avocado can absolutely stall fat loss if you overdo them
3. Weekends count - Two days of overeating can undo five days of discipline. Think 80/20
4. Liquid calories are sabotaging you. Lattes, juices, alcohol—they add up faster than you think.
5. You’re probably eating more than you think - portion distortion is real. Tracking eye-opening
6. Sleep matters more than you want it to - poor sleep means higher hunger hormones, worse decisions, slower results
7. Consistency beats perfection - extreme diets fail. Achievable, repeatable habits win
8. Progress isn’t linear - your weight will fluctuate - that’s normal, don’t let it derail you.

If you’re tired of starting over, guessing what to do, or feeling stuck despite your effort, it’s time for a different approach. I offer a free discovery call where we’ll look at what’s really holding you back and map out a clear, realistic plan for you.

Drop me a message or book your free call today.

22/05/2026

My fibre maxing my bolognese 🍝🌱

One of the easiest ways to support gut health, blood sugar balance & fullness? Add more plants to meals you already love. This sauce is packed with hidden fibre from lentils, veg & herbs. It’s nourishing, satisfying and family-friendly too, perfect to add to the half-term meal plan.

Nutrition doesn’t have to be complicated… just clever additions that add up over time. Message me VEG to receive a free 5 day meal plan with even more recipes 🍝

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http://www.victoriamalcolmnutrition.co.uk/

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