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14/08/2026

Slow Friday. 🌿

A little sunshine, a cup of tea, and nowhere to rush to.

12/08/2026

One of my favourite ways to eat courgettes; simple, fresh and full of flavour, especially when they’re in season.

For me, eating more plants doesn’t mean eating bowls of raw salad every day. If raw vegetables leave you feeling bloated or heavy, cooked vegetables can sometimes be a gentler option for the gut.

This is an easy side dish to pair with salmon, sea bass, any white fish or chicken.

You’ll need:
2–3 green courgettes
2 garlic cloves
Fresh dill
2 tbsp sunflower & pumpkin seeds
Lemon
Extra virgin olive oil
Salt & black pepper

The seeds add a little crunch, along with magnesium, vitamin E, healthy fats and plant protein. And a generous drizzle of extra virgin olive oil brings polyphenols and helps us absorb fat-soluble nutrients from the meal.

Simple, nourishing food doesn’t need to be complicated.

11/08/2026

This week I’m on holiday in the Dolomites, and being surrounded by these mountains has been such a beautiful reminder to slow down.

Life in London is usually very different; long clinic days, back-to-back consultations, reviewing test results, writing personalised plans, and somehow trying to fit my own life in between.

I spend so much of my day thinking about health. What we eat, our hormones, gut health, supplements, testing, and all the different ways we can support our bodies and live healthier for longer.

I love what I do, and I love the science behind it. But being here has reminded me that sometimes we can make health and longevity more complicated than they need to be.

For the past few days, I’ve been walking for hours, breathing fresh mountain air, spending most of my time outside and simply being in nature. No rushing from one thing to the next.

And I can feel the difference.

It’s reminded me that taking care of ourselves isn’t always about doing more. Sometimes it’s about slowing down, reconnecting with ourselves and with nature, and making space for the simple things that make us feel alive.

For me, this is also the foundation of longevity.

10/08/2026

Fasting isn’t the problem. Timing matters.

When you eat can influence glucose regulation, muscle preservation, hormonal signalling and even the rhythm of your gut microbiome.

The goal isn’t to fast for as long as possible. It’s to find an eating pattern that works with your biology.

Sometimes, it’s not about eating less. It’s about eating at the right time.

08/08/2026

We are having one of the loveliest summers in London, and I am sure it is the same right across Europe.

Here is a thought worth sitting with. Somewhere along the way, especially in British culture, we came to believe we need a couple of gin and tonics, a rosé or a cold glass of white in hand to socialise or to truly enjoy the season.

But alcohol asks a great deal of the body. It reaches right down to our cells, it can leave the liver tired, quietly disturb your sleep even when you do not notice, and take the edge off your energy and your clarity the next day.

So much of this is simply perception. When you shift it, you find you can enjoy the evening just as much alcohol-free, and wake up clear-headed, better rested and more like yourself.

These are a few of my favourite botanicals at the moment. I am sharing them so you can try whichever appeals and see how you feel:

Everleaf, beautifully made aperitifs. Marine crisp and refreshing, Forest complex and bittersweet, Mountain vibrant and aromatic.
Botivo, a bittersweet aperitivo, lovely long over ice with soda and orange.
Seedlip, the original distilled alcohol-free spirit. Garden 108 is my pick, fresh and green.
Pentire, coastal and herbaceous, made with Cornish botanicals.
Three Spirit, functional and botanical.
Lucky Saint, for when you simply fancy a proper l***r.

A little summer serve to start you off, my Garden Spritz:

Fill a large w**e glass with ice
Pour in 50ml Seedlip Garden 108 (or Pentire)
Add a squeeze of fresh lime
Drop in a few cucumber ribbons and a sprig of mint
Top gently with tonic or soda

Try one this week and tell me how you feel. That, to me, is the real luxury: enjoying the moment fully, and waking up feeling wonderful.

Everleaf | Non-Alcoholic Aperitifs Botivo Pentire Drinks Three Spirit

27/07/2026

We’ve been taught that there is one “perfect” diet, one supplement, or one wellness routine that works for everyone.

But our biology tells a different story.

Our genetics, gut microbiome, hormones, lifestyle, and nutritional needs are all unique. That’s why two people can eat the same foods and experience completely different results.

As a Functional Medicine Practitioner, I believe healthy ageing begins with understanding your body, not following someone else’s plan.

Too often, we skip the most important step: understanding what’s happening beneath the surface. We guess instead of investigating.

Testing isn’t about finding something “wrong.”

It’s about understanding where your body is today, so you can make decisions based on information rather than assumptions.

23/07/2026

Every few years, wellness gives us a new “miracle detox.”

As a Functional Medicine Practitioner, I’ve never been interested in trends. I’m interested in understanding biology.

“Detox” is probably one of the most common words I hear in everyday conversations. Friends, family, and social media are constantly talking about detox programmes, juice cleanses, or the latest product that’s supposed to “cleanse” the body. Unfortunately, much of what we see online isn’t backed by science or a real understanding of how our bodies actually work.

I don’t believe in one-size-fits-all detox programmes. Genetics, nutrition, gut health, lifestyle, and even our environmental exposures all influence how well we detox. Without testing, we’re often just guessing.

Whether I’m working with my own clients or at Reborne Longevity, I always prefer to test first and create a personalised plan. Because the best detox programme isn’t the one that’s trending; it’s the one that’s designed for your biology.

I’m curious… what’s the biggest detox myth you’ve heard? 💚

21/07/2026

I was deeply shocked and saddened to hear about the passing of Heather Rosa, Dean of the Institute for Optimum Nutrition.

Heather always carried such a beautiful, motherly energy. She was warm, elegant, always smiling, and every time she saw me, she welcomed me with the deepest, biggest hug.

She once told me that she believed one of her past lives had been in Türkiye, and she visited Kaş and Kalkan every year. Whenever we met, she would speak a little Turkish with me, which never failed to amaze and touch me.

The last time I saw her was at IPM this June. It is heartbreaking to think that she will no longer be with us.

Life is so short. What truly remains is the love we build together, the memories we create, and how we make one another feel.

Rest in peace, beautiful Heather. You will be deeply missed. 🤍🕊️

20/07/2026

Wherever you are in the world, summer pulls us all the same way: longer evenings, tables outside, that easy urge to gather. Here in London we have finally been handed a proper summer, and you know how it goes: drinks from 5pm, a picnic that drifts into the evening, one bottle of rosé that somehow becomes three.

I am not here to tell you not to enjoy it. This is about drinking smarter, not drinking never.
Alcohol may quietly affect more than we notice: sleep, energy the next day, and how much work your body does to process it all. A few small choices help. Hydration is key: a glass of water between each drink, and a big one before bed.

Does the drink itself matter? A little. Darker drinks (wh***ey, brandy, dark rum, red w**e) are higher in congeners, compounds made during fermentation and ageing that may make the morning after feel worse. Clearer drinks (vodka, gin, white rum, clear tequila) tend to have fewer. Strength and sugar count too: sugary mixers may worsen how you feel, and higher-alcohol drinks give your liver more to process. So if you are choosing, clear over dark and skip the sweet mixers may be the kinder option. Alcohol is still alcohol though, and the amount always matters most. Better still, reach for a no or low alcohol option and keep the ritual without the aftermath.

Swipe through for a few simple, no-judgement ways to enjoy the season and still feel like yourself in the morning. Save it for your next gathering, and send it to whoever suffers most the morning after.

Esra Soylucicek, Registered Nutritional Therapist, IFMCP (mBANT, CNHC)

11/11/2025

✨ The Gut–Immune Connection ✨

Did you know that nearly 70% of your immune cells live in your gut?
Your gut isn’t just about digestion, it’s a powerful immune organ.

Every time you eat, your gut lining interacts with trillions of microbes, teaching your immune system what’s friend and what’s foe.

When this balance is disrupted; by processed foods, chronic stress, antibiotics, or poor sleep.. your immune response becomes confused.
You may notice allergies, food sensitivities, fatigue, or inflammation.

Inside your gut, special proteins called immunoglobulins act like guardians, helping your immune system stay calm and balanced.

But instead of restoring that balance, we often rely on immune suppressants which silence the symptoms without healing the cause.

Supporting your gut means strengthening your immune defense, calming inflammation, and restoring resilience; from the inside out. 🌿

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