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.

21/08/2026

Not every health intervention comes with more protein or in a supplement bottle.

Some of them sound suspiciously like, “No, that doesn’t work for me anymore.”

Self-prescribe as necessary 💪🏻

20/08/2026

A lot of what you see online about women’s health after 40 is _not completely false_.

That’s what makes it so convincing.

It’s often a small grain of scientific truth, stretched wildly out of proportion and presented as the explanation for everything.

Hardly a day goes by without someone sending me a reel or post asking, “Is this actually true?”

And very often the answer is: Sort of. But not in the way they’re telling you.

“Your cortisol is why you can’t lose weight.”
“Stop doing cardio after 40.”
“Seed oils are inflaming you.”
“Intermittent fasting is destroying your metabolism.”
“Your belly fat is entirely hormonal.”
“Take this supplement to lower cortisol.”
“Eat this way to balance your hormones.”

One mechanism, one villain, one miracle solution. 🧐

Because nuance doesn’t perform particularly well on Instagram.

And sensation sells.
Fear sells.
Oversimplification sells.

But female health, particularly in our 40s, 50s and beyond, is rarely that simple. Your hormones, muscles, sleep, stress, nutrition, your medical history - all these matter.

And, perhaps most importantly, context matters. ✅

So I invite you to keep your intuition, common sense and discernment switched firmly on.

You don’t need to believe every frightening or categorical health claim simply because someone delivered it confidently in a 30-second reel.

And if you’d rather have female health advice rooted in science, kindness and common sense, stay here. That’s very much my corner of the internet.

18/08/2026

I mean, vitamin D is great, but have we tried laughing like we are 5 years old or being touched like our body has been asking for years?

12/08/2026

There is a grown-up middle ground when it comes to health in midlife.

And that middle ground won’t look the same for a healthy woman as it does for someone navigating chronic illness, hormones out of whack, inflammation, autoimmunity, pain, burnout or recovery.

Learn your body well enough to know what is right for _you_, in the season you’re in.

Know when you genuinely need rest, and take it without guilt.

But also know when you don’t need more rest, when you need to show up for yourself: move, eat well, go to bed, do the rehab, take the walk, keep the promise - even when you don’t particularly feel like it.

Neither relentless pushing nor endless permission to opt out is health. The skill is knowing which one your body is asking for.

And then keep showing up. 💪🏻

✔️Even when your choices aren’t fashionable.
✔️Even when your friends are doing something different.
✔️Even when the internet has moved on to the next miracle.
✔️Even when nobody is clapping.

There is a quiet kind of devotion to your own health that I find incredibly powerful.

Knowing what matters to you, choosing your battles wisely, and pursuing those things consistently.

Those are my people. 🧡

I’m not here to please everyone. And I’m certainly not here to hand out green tickets for every choice made in the name of “listening to your body”.

Sometimes listening to your body means resting.

Sometimes it means a glass of wine and a night of hearty giggles with people you love.

And sometimes it means getting up and keeping the promises you made to yourself.

The decision is always yours. 🕊️

11/08/2026

You didn’t suddenly get an autoimmune condition in your 40s or 50s. Autoimmunity very rarely develops overnight.

In most cases, there have been years, sometimes decades, of gradual changes, subtle symptoms and clues. And when we’re lucky enough to have old lab tests to look back at, you can often see the breadcrumbs there too.

Then perimenopause arrives.

Progesterone begins to fall, sometimes years before periods stop, and one of its important jobs is helping to modulate and calm immune activity.

I sometimes describe it to my clients like someone suddenly switching the light on in a room. 💡

The disorder wasn’t created when the light came on, it was already there. You can just see it clearly now.

Without the same progesterone-mediated immune buffering, vulnerabilities that may have been quietly accumulating - gut barrier dysfunction, chronic stress, unstable blood sugar, nutrient depletion, inflammation - can become much harder for the body to compensate for.

And suddenly the symptoms are louder.

The thyroid antibodies rise.
The joints hurt.
The fatigue becomes impossible to ignore.
The gut becomes less forgiving.

This is also why I don’t believe the answer is simply “balance your hormones”. ❌

We need to ask what was happening before the hormones changed.

✔️How is your gut functioning?
✔️Is your nervous system constantly running on high alert?
✔️Is your blood sugar reasonably stable?
✔️Do you have enough vitamin D, zinc, selenium, magnesium, iron and B vitamins to support normal immune regulation?

Perimenopause may be the moment everything becomes obvious.
But very often, it isn’t where the story began.

And that is precisely why proper testing and a personalised strategy can be so useful, because we’re not just trying to silence symptoms. We’re looking for the pieces that have been asking for support for years.

You’ll find all the ways we can work together in my bio - choose the one that feels right for where you are now.

10/08/2026

My definition of high-performing is having freedom.

Freedom to move with the intensity I enjoy, and as much as I want to. To sleep deeply. To have the energy, clarity and mental wellbeing I need to live my life from a place of joy. To enjoy the foods I love without my body constantly asking me to pay for it afterwards.

I spent decades saying yes when I wanted to say no. The late nights, the wine, the plans. The commitments I didn’t really want, but somehow felt obliged to take on anyway.

A version of me that kept shrinking herself to fit other people’s comfort, expectations and approval.

And then I stopped. Or, more accurately, my body and my health stopped me.

And it became painfully clear that I had a choice: either I started living in alignment with my own truth, or the very long list of things I want to have the freedom to do in the second half of my life simply wasn’t going to happen.

So I became far more devoted to my wellbeing. 💪🏻

And the dividends of that devotion now far outweigh the occasional discomfort of someone else not approving of how I choose to live.

That, to me, is high-performing.

❌Not squeezing more into the day, proving how much I can tolerate or being endlessly available.
✅Having enough health, energy and self-trust to actually enjoy the life I’ve worked so hard to build.

And if you’re nodding at even a few things on this list, you probably already know exactly what I mean.

Maybe you just needed someone to say it out loud.

Tell me in the comments if you’re with me. ⬇️

03/08/2026

As we step into what often feels like the slowest and least demanding month of the year, the words Kafka wrote to his fiancée in 1912 couldn’t feel more timely.

Sleep plenty. Go for walks.

Two of the most powerful medicines nature has ever given us. Free, quietly transformative, and so often overlooked in our endless search for the next supplement, protocol or biohack.

I hope August brings you plenty of both. 🕊️

Women over 40 rarely arrive in my practice with just one symptom.They arrive carrying decades.Years of being capable, ov...
27/07/2026

Women over 40 rarely arrive in my practice with just one symptom.

They arrive carrying decades.

Years of being capable, overriding exhaustion, eating quickly, sleeping lightly, worrying quietly and holding everyone else together. Years of being told that their symptoms are normal and their blood tests are fine.

So yes, I want to know your history.

✔️I want to know when you stopped feeling safe in your body.
✔️When you began to believe that your needs were inconvenient.
✔️What happened before your symptoms started.
✔️What you have endured, suppressed, adapted to and survived.

But I also want to know what you ate for breakfast. 🍳

Because going back to health is rarely either emotional or physical.

Your nervous system matters.
Your relationships matter.
Your grief, anger, loneliness and unspoken resentment matter.

And so do your protein intake, blood sugar, iron levels, bowel movements, muscle mass, hydration, sleep and morning light.

We do women a disservice when we reduce their symptoms to childhood trauma alone.

And we do them an equal disservice when we treat their bodies like machines, completely disconnected from the lives they have lived inside them.

You are not just a collection of biomarkers, but you are not separate from your biology either.

The deepest work often lives in the meeting place between the two: where your story is heard, your physiology is investigated, and the small, ordinary things are taken seriously. 🕊️

Sometimes health looks like finally saying what you have swallowed for twenty years.
And sometimes it looks like eating 30 grams of protein before 10 am.

Most often, it is both.

When you are ready to move forward, the solutions are in my bio.

22/07/2026

Progesterone is your calm, happy, sleep well, feel like your normal self hormone.

It starts declining in your late 30s-early 40s and no one tells you because our medical system does not recognise slow decline of hormones until they fully flatline in menopause.

Low progesterone affects your brain, your mood, your ability to feel joy and make decisions from a place of peace and content. 🕊️

You may have had glimpses of low progesterone before.

Those couple of PMS days before your period when you felt like the unhappiest person in the world, and the world suddenly seemed like a very dark place for 24-48 hours. (For women with PMDD, those hours can become weeks.)
That was your low progesterone. ✔️

And now it’s seemingly become a permanent feature.

So no, it’s not your new personality. It’s your body asking for more support and you can work with it. 💪🏻

I’m Olga Bonde, a nutritionist supporting women through midlife in my London clinic and online.

I help women make friends with their changing body in a sensible, calm & down-to-earth way. It’s lovely to have you here.

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