Olga Bonde Nutrition

Olga Bonde Nutrition Registered Nutritional Therapist (DipCNM, mANN, mGNC), specialising in female hormonal health.

I’m helping busy women regain glow and health, balance hormones, mood and increase energy levels through gut-centric approach to diet.

20/05/2026

Somewhere along the way in life, women were convinced we should be able to do everything.

But Superwoman is a myth. She doesn’t exist. And trying to become her is one of the fastest routes to burnout.

Recently, I’ve been on a bit of a crusade to do less.

🚫 Less complicated routines.
🚫 Fewer commitments.
🚫 Fewer activities.

And more
✔️done-for-me solutions
✔️more intentional rest
✔️more presence with my favourite people.

This week’s edition of A Spoonful of Health, my free newsletter, is dedicated to the experiments and approach I used when life became exceptionally demanding, and I needed a plan not just to stay sane, but to remain highly functioning.

The catch? I had zero mental resources for implementing yet another new wellbeing routine.

So I had to make it simple.
Gentle and realistic. Something that could actually support me in the season I was in.

The link to subscribe is in my bio, or drop NEWSLETTER below and join thousands of other women receiving weekly snippets of female health support, just in time for their Sunday morning read.

Best enjoyed with coffee, quiet, and absolutely no one asking what’s for lunch.
To your radiant health ☕️

Laura didn’t need another probiotic, she needed her digestion back online. ✅ When Laura came to me, she’d spent years tr...
19/05/2026

Laura didn’t need another probiotic, she needed her digestion back online. ✅

When Laura came to me, she’d spent years trying to “heal her gut” with every supplement, cleanse and food restriction under the sun.
Only to find herself still bloated, tired of reflux, still bracing every time she ate.

What we did instead?

We rebuilt the foundation.

- stomach acid
- bile flow
- digestive enzymes production support
- digestive habits and routines that support the above

Because if your digestion isn’t working, nothing else gets a chance to.

Soon after us finishing our work together, Laura got back from Italy. Ate some pasta, drank some wine, had gelato at midnight, not a single symptom.
Her words: “It’s the first time in years I didn’t have to think about my digestion. It actually worked. I feel like I’ve got my body back”.

This is what functional support looks like.
Less “gut protocol”, more rebuilding how your body actually works.

Drop RESTORE in the DMs if you’re ready to stop managing symptoms and start trusting your digestion again and I personally will get back to you with the options of help available.

13/05/2026

As a gut specialist who helps women go from “I can only eat chicken broth and boiled carrots, and every food gives me bloat and anxiety” to “I’ve just returned from India, we had a culinary blast”, I know very well what truly works - I stand by my methods and have hundreds of successful cases to support these claims.

🚫 Cold water with meals - always a questionable idea.�Our bodies function best at core body temperature. We need warmth in the stomach to allow every member of the digestive “orchestra” to show up at their best.

Drinking cold water with meals can blunt digestive enzyme activity and slow stomach emptying by constricting blood flow, meaning the body needs more time and much more resources to do the job properly.

As a simple experiment, take a greasy plate with food leftovers and try washing it with cold water.

That’s your answer. The very same thing happens in your stomach. Over time, this can translate into bloating, digestive discomfort, and heartburn.

🚫 Digestion does not start in your stomach. It doesn’t even start in your mouth.

It starts in the brain - the moment we smell food or engage with it visually. That’s where all the digestive and hormonal cascades get triggered. This sense of connection is essential for the entire digestive process, not just the first minutes.

The brain acts as the conductor of the orchestra. When the conductor is half-conducting and half-watching Netflix, the outcome is underwhelming for everyone involved.

🚫 Our gut is also a reflection of our mouth far more than most people realise.

The mouth is both the entrance point and the nursery for everything that happens downstream. Flossing after meals, or at least after the final meal of the day, is a simple but powerful way to prevent unnecessary infections and bacterial overgrowth in the mouth. Mouthwash alone can’t achieve this.

Do any of these resonate with you?

There is no such thing as healthy hormones without healthy digestion and gut. So these are always a good place to start.

Follow along for advice rooted in science, kindness, body wisdom and common sense. 🕊️

We have reduced women’s health to hormone numbers on a piece of paper, while ignoring the environment those hormones are...
11/05/2026

We have reduced women’s health to hormone numbers on a piece of paper, while ignoring the environment those hormones are trying to survive in.

Your hormones respond to everything:
your gut, liver, nervous system, stress levels, inflammation, blood sugar, sleep, nutrient status, and even your gallbladder.

Which means many “hormone problems” are actually downstream consequences of deeper dysfunction upstream.

Your body is not malfunctioning, it is adaptive, intelligent, communicative.

Symptoms are not betrayals. They are clues.

And perhaps the most important thing no one tells women is this: you deserve practitioners who are curious enough to connect the dots, not just hand you a label and send you on your way.

I’m Olga Bonde, a nutritionist supporting women through midlife and beyond. Women come to me to decode their health in a sensible, calm and down-to-earth way. It’s lovely to have you here. 🕊️

24/04/2026

While it should absolutely be every woman’s birthright to have access to high-quality, body-identical HRT, the truth is… NOT every body is in a place where it can receive it well. And not every woman should look in this direction.

And this is where the conversation needs more nuance.

Because when HRT doesn’t “work” or it makes someone feel worse, it’s often not the hormones themselves that are the problem. 💡

It’s the terrain they’re entering.

If the liver is struggling to metabolise oestrogen, if the gut is recycling it, if the nervous system is already in a heightened stress state, if there’s underlying inflammation, histamine issues, or blood sugar instability… adding hormones can sometimes amplify symptoms rather than resolve them.

I see this a lot - women starting HRT with hope, and then feeling confused when they experience things like anxiety, migraines, breast tenderness, poor sleep, or low mood.

Not because their body is damaged, but because it’s just not ready yet.

Hormones don’t work in isolation. 🙅🏻‍♀️

They interact with every system in the body. ✅

So instead of asking only “do I need HRT?” we also need to ask “is my body in a place where it can process and respond to it well?”

That’ll be the subject of this week’s Spoonful of Health, my FREE educational newsletter that lands into the inbox of thousands of women every Sunday.

It’s a place where we take weekly deep dives into your changing hormones and supporting foundations of female health.

Because when the foundations are supported, HRT can be a powerful, supportive tool too. This week we shall also talk about how you can support yourself naturally, when HRT is not an option.

To subscribe, you can find the link in my profile or comment NEWSLETTER and my friendly bot will send it to you.

To your radiant health ✨

20/04/2026

Not every woman is ready to accept that yoga, Pilates, and slow strength sessions are her only option, no matter the diagnosis.

There is absolutely nothing wrong with these forms of movement. But some of us still crave intensity, challenge, and physical performance… even while navigating autoimmune or chronic conditions.

The key is not to avoid intensity altogether - it’s to support the body so it can handle it.

That starts with two foundations:�✔️ keeping systemic inflammation in check�✔️giving your body the nutrients it needs to produce energy efficiently

Here are 5 foods I aim to have daily to support exactly that:

🥬 Bitter foods
Think rocket, chicory, artichokes, citrus zest.�Bitter compounds stimulate bile flow, and healthy bile is absolutely essential for fat digestion, hormone balance, and toxin clearance. A small shift with a big ripple effect on your whole female health.

🐓 Organ meats�Not always popular, but incredibly powerful.�Organ meats are some of the most nutrient-dense foods available, rich in bioavailable iron, B vitamins, vitamin A, and more. If eating them isn’t appealing, high-quality freeze-dried supplements can be a practical alternative.

🍋 Polyphenol-rich foods�Extra virgin olive oil, berries, citrus fruits, green tea.�Polyphenols are potent anti-inflammatory compounds that help your immune system and protect cells from oxidative stress. They play a key role in keeping chronic inflammation under control.

🥦 Brassica vegetables�Broccoli, kale, cauliflower, all types of cabbage.�These support liver detox pathways(think hormone metabolism). They also contain compounds that reduce inflammation.

🦠 Fermented foods (variety matters)�Think sauerkraut, kimchi, kefir, natural yoghurt.�A diverse gut microbiome is essential for immune regulation, digestion, and even energy levels.

You don’t have to shrink your life, or your physical capacity, because of a diagnosis.
�But you do need to support your body at a deeper level if you want it to keep up with you.

I’m Olga Bonde, a nutritionist supporting women through midlife. I help women decode their health in a sensible, calm & down-to-ea

Let me give you a simple real life example. Two women of the same age may present with identical oestrogen levels on a b...
15/04/2026

Let me give you a simple real life example.

Two women of the same age may present with identical oestrogen levels on a blood test, and yet their physiology can be entirely different.

One may have highly sensitive oestrogen receptors, while the other may have impaired detoxification pathways in the liver.

If both are treated based purely on those numbers, one may develop oestrogen dominance and fibrocystic breast changes, while the other may continue to feel deficient because the hormone is not being effectively processed or utilised.

The numbers are the same, but the story is completely different, and this is why context matters.

Yes, your oestrogen may be low, but it may still be a perfectly optimal level for you. 💪🏻

It can also be the other way around - your levels may appear high on paper, yet your body is metabolising and clearing oestrogen efficiently, and these numbers are not a problem for you at all, your symptoms stem from elsewhere.

What feels like midlife hormonal symptoms can, in fact, be something else entirely - a tired thyroid, or low levels of key nutrients that make it difficult for your body to receive and respond to hormonal signals, no matter how “perfect” those hormone levels may look.

Measuring and evaluating your hormones in isolation, away from the rest of your body’s systems, can be unhelpful at best, and misleading at worst.

It is essential that all numbers are interpreted within the context of your life, your medical history, your symptoms, and your circumstances.

If you’re interested in health advice rooted in physiology, common sense, and a deep respect for the body’s wisdom, you are very welcome here. 🕊️

I share what I see working every day in practice with women whose bodies are tired, inflamed, and asking to be understood, not overridden.

All options for working with me are available via the link in my profile.

To your radiant health ✨

25/03/2026

That deep, bone-level exhaustion isn’t something I ever brush off as just tiredness.

When a woman tells me she’s doing everything right - eating well, taking her supplements, trying to stay on top of things, and still feels completely drained, I know there’s more to the story.

Because yes, there can be real physiological reasons: inflammation, blood sugar dysregulation, nervous system overload, nutrient depletion. Those things matter, and they need to be addressed.

But what I’ve also seen, again and again, is that this kind of fatigue often shows up when someone is quietly pushing themselves through a life, a pace, or expectations that no longer feel right for them.

And the body and nervous system keep the score.

So it’s not always about doing more, or trying harder, or finding the next protocol.

Sometimes it’s about stepping back and asking a different question altogether: is the way I’m living actually supporting me anymore?

Because real change in how you feel is rarely just biochemical.

It’s also about coming back into alignment with what your body has been trying to tell you for a while. 🕊️

I’m Olga Bonde, a registered nutritionist and nervous system practitioner. I help women make sense of their symptoms, find a new level of peace in their bodies, and remember what good feels like.

You can find out more via the link in my profile or at olgabonde.com

When it comes to resolving insulin resistance, we have many powerful tools. Some are more effective than others, but the...
24/03/2026

When it comes to resolving insulin resistance, we have many powerful tools.

Some are more effective than others, but the best results happen when we layer them together.

In my clinical practice, I always pay close attention to the timing of my clients’ meals. This one shift alone can make a significant difference to energy levels, metabolism, and helping the body move into a more energy-producing, inflammation-reducing state.

If insulin resistance is something you’re working on, I have a FREE mini course called Friends With Carbs. 🍰

It teaches the fundamentals of resolving insulin resistance, and thousands of women have already seen incredible results with it.

Comment FWC, and my friendly bot will send you the link to subscribe.

To your radiant health ✨

23/03/2026

You know what I see all the time?

Women putting in so much effort to feel better… trying different supplements, changing how they eat, really wanting to support their body… and still not quite getting the results they hoped for.

And it’s not because they’re doing anything wrong.

More often than not, it’s just that no one has shown them how to be _strategic_ with it.

Because it’s often the small, everyday habits, the ones that feel insignificant, that are either supporting your body… or quietly working against it.

• Like not drinking enough water and wondering why your gut isn’t improving.
• Or buying expensive osteoporosis supplements when your stomach can’t process them properly.
• Or going straight on your phone in the morning and then struggling with sleep 16 hours later.
• Or not moving for hours, even though movement is exactly what your achy joints are asking for.
• Or eating on the go, sitting most of the day, skipping meals… and your body just constantly trying to keep up.

These things don’t seem that important, so they get overlooked.
�But they matter more than most people realise.

And when you start to understand what your body actually needs, and why, things begin to shift.

✔️You stop throwing effort at the problem.�✔️You start making more intentional choices.

And it gets easier… because the goal isn’t to do more.

It’s to do the right things, in the right way, so your body finally gets the support it’s been asking for.

Less guesswork, less overwhelm, more clarity, and results that actually make sense. ✨

I’m Olga Bonde, a nutritionist and functional medicine specialist supporting women through midlife. I help women decode their health in a sensible, calm, and down-to-earth way, so they can feel truly at home in their bodies. It’s lovely to have you here 👋🏻

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