Kate Slatter Wellness

Kate Slatter Wellness Each phase has enriched my understanding of health, pushing me to explore wellness beyond the surface. Let’s empower your wellness, together.

Welcome to Kate Slatter Wellbeing, I'm Kate Slatter Registered Nutritional Therapist, and Functional Medicine Health Coach .... Empowering Wellness, One Step at a Time! From my early fascination with nutrition to a career in elite sports, my path to becoming a nutritional therapist has been a true roller coaster—filled with highs, challenges, and transformations. My life has spanned school days sp

ent poring over science books (self-confessed geek), the demands and exhilaration of training at an Olympic level, and the deep joy and grounding experience of becoming a mother. Injury setbacks and the unique experiences of navigating menopause added new layers to my perspective. These were moments when I truly learned the power of nutrition and lifestyle medicine—not only as tools for peak performance but also as foundations for resilience, balance, and joy through life's changes. My functional medicine approach sees each individual as a whole person, not just a collection of symptoms. I’m passionate about empowering others to unlock wellness one step at a time, combining evidence-based nutritional therapy with insights from my own journey. I invite you to join me as we explore health in a way that embraces the highs and lows, celebrates small victories, and builds a lifestyle that supports you through every stage.

30 different plants a week sounds like a lot, doesn’t it?But it isn’t about eating mountains of kale or completely chang...
05/06/2026

30 different plants a week sounds like a lot, doesn’t it?

But it isn’t about eating mountains of kale or completely changing your diet overnight. It is about variety.

Fruit, vegetables, herbs, spices, nuts, seeds, legumes and wholegrains all count. That means your cinnamon, pumpkin seeds, mixed leaves, blueberries, lentils, cumin, garlic and oats are all helping to feed different beneficial bacteria in your gut.

And why does that matter?

Because a more diverse gut microbiome is linked with better digestion, immune health, inflammation control, mood, hormone balance and blood sugar regulation.
This is one of the first little challenges I often set my clients.

Just to notice what plants are already on your plate, then gently add a few more.
Small, stackable, sustainable. That is where the magic happens.

Could you count your plants this week and see where you land?

New blog is up now: https://www.kateslatter.com/post/eating-30-different-plants-a-week

Even the carbs are embarrassed 😂🍞Look, we've all done it. Grabbed a rice cake on the run. Eaten a banana standing over t...
27/05/2026

Even the carbs are embarrassed 😂🍞

Look, we've all done it. Grabbed a rice cake on the run. Eaten a banana standing over the kitchen counter. Had a few crackers and called it a snack.

No judgement — but your naked carbs deserve better. And so do your energy levels.

The good news is dressing them takes about 10 seconds:

→ Rice cake? Add some nut butter or cottage cheese
→ Banana? Grab a small handful of nuts alongside it
→ Crackers? Hummus, cheese, or avocado to the rescue

Small habit. Big difference.

Save this one for the next time you're about to send a carb out into the world unaccompanied 😄

Sign up to my monthly newsletter for fun nutrition facts and info.
SIGN UP HERE -> https://kateslatter.com/ -sign-up 💛


Thirty years ago, I sat in a boat on a lake in Atlanta and won an Olympic gold medal. In a few days, I fly back to Atla...
25/05/2026

Thirty years ago, I sat in a boat on a lake in Atlanta and won an Olympic gold medal. In a few days, I fly back to Atlanta, not to compete this time, but to watch my daughter race on the same water in the NCAAs (USA University Championships).

Somewhere between packing and not giving her the rowing advice she hasn't asked for, I've been thinking about ambition, ageing, starting again, and the strange way dreams change shape over time.

When I was 24, the dream was clear. There was a training plan, a race plan, a team, a finish line. Now, in my fifties, I am building something different. A business. A new chapter. A different kind of ambition, and honestly? It is uncomfortable. But it is also the most alive I have felt in years.

I used to think daring to dream belonged to youth. I don’t think that anymore.
I think the dreams that matter most are often the ones that still make your stomach turn a little when you say them out loud.

The ones you circle for months, maybe years. The ones that ask you to become a slightly braver version of yourself.

So my question is this: What do you dare to dream now? Not when you were 24. Not when life looked different. Now.

Want to read more link HERE -> https://www.kateslatter.com/post/what-do-you-dare-to-dream-now

This blog is part of my monthly newsletter, where I share short, practical and hopefully thought-provoking ideas on energy, health, performance and the small 1% shifts that help us keep moving forward. If you enjoyed this and would like to hear more from me each month - SIGN UP HERE -> https://kateslatter.com/ -sign-up

You're eating "healthy" - so why do you still feel tired and bloated? 🤔Meet the Healthy Halo effect. It's what happens w...
24/05/2026

You're eating "healthy" - so why do you still feel tired and bloated? 🤔

Meet the Healthy Halo effect. It's what happens when a food SEEMS nutritious, so we eat more of it without questioning what's actually in it.

The biggest culprits:

🥣 Granola — often more sugar than a bowl of Coco Pops
🥤 Smoothies — fruit-packed but a blood sugar spike waiting to happen
🍦 Low-fat yoghurt — strip the fat, add the sugar
🧃 Fruit juice — all the sugar of fruit, none of the fibre

None of these are "bad" foods. But eaten without protein, fat, or fibre alongside them? They're naked carbs in disguise.

This is exactly the kind of thing I have unpacked this month in my newsletter - No Naked Carbs newsletter. Simple, practical, eye-opening.

Head to my blog https://www.kateslatter.com/post/the-healthy-halo-foods to read more.

Sign up to my monthly newsletter for fun nutrition facts and info delivered straight to your inbox. 💛 HERE -> https://kateslatter.com/ -sign-up

Did any of these surprise you? Drop a 😱 below!

There are no words for how proud I am as a mum right now. 🥹Georgia has been named Best Newcomer in the ACC, one of the t...
22/05/2026

There are no words for how proud I am as a mum right now. 🥹

Georgia has been named Best Newcomer in the ACC, one of the top university athletic conferences in the USA, for rowing at the University of Virginia (UVA) and now she's heading to the NCAA Championships in Atlanta. 🚣‍♀️

Yes .... Georgia is going to Georgia. 😄

Watching her over there getting educated, getting fit, making the most incredible friends and just absolutely loving life — honestly, what more could a mum want?

So proud of you Georgia - Go the Hoos!

Want to know what's ACTUALLY in your food? Time to become a Label Ninja. 🥷Food labels are designed to confuse you. "Low ...
20/05/2026

Want to know what's ACTUALLY in your food? Time to become a Label Ninja. 🥷

Food labels are designed to confuse you. "Low fat." "No added sugar." "Natural." These phrases sound great - but they can hide a LOT.

Here's what I look for first:

→ Sugar listed under 10 different names (maltose, dextrose, corn syrup... yes, really)
→ "Low fat" versions that are loaded with sugar to compensate for the taste
→ Serving sizes that are suspiciously small - so the numbers look better than they are

You don't need to obsess over every label. But knowing what to look for changes everything.

In my No Naked Carbs newsletter I break this stuff down in plain English. Sign up to my monthly newsletter for free here - https://kateslatter.com/ -sign-up 💛

What's the sneakiest thing you've ever spotted on a label? Tell me below 👇

Are you eating your carbs naked? 🍞When we eat carbs without protein, fat, or fibre alongside them, our blood sugar spike...
19/05/2026

Are you eating your carbs naked? 🍞

When we eat carbs without protein, fat, or fibre alongside them, our blood sugar spikes and can then crash. That crash is what causes the 10am hunger, the 3pm slump, the brain fog, the cravings.

The fix is genuinely simple: just don't let your carbs go out naked.

Toast + peanut butter ✅
Banana + Greek yoghurt ✅
Rice + chicken or fish ✅
Rice cake + avocado ✅

Are YOU a naked carb eater? Be honest 👇😄

Sign up to my monthly newsletter for fun nutrition facts and info delivered straight to your inbox. 💛

SIGN UP HERE -> https://kateslatter.com/ -sign-up

What if improving your health was not about doing more? But doing a little bit better, a little more consistently?That i...
28/04/2026

What if improving your health was not about doing more? But doing a little bit better, a little more consistently?

That is the idea behind 1% Gains - my monthly newsletter for anyone who wants practical, no-pressure support with their health.

Not a plan. Not a programme. Just simple, honest information about nutrition, habits and the small things that quietly make a difference over time.

Each month I cover one topic - digestion, energy, stress, hormones, sleep - with a practical habit to try, a recipe worth making and a book worth reading.

It lands in your inbox once a month, and is written for real life, not ideal conditions.

If that sounds like something you’d find useful, you can sign up here:
https://kateslatter.com/ -sign-up

And if you know someone who might benefit, feel free to share, the more the merrier.

Your body cannot relax if it does not feel safe. And most of us try to think our way out of stress, when actually we ne...
21/04/2026

Your body cannot relax if it does not feel safe. And most of us try to think our way out of stress, when actually we need to signal our way out of it.

This is where box breathing comes in. It is used by elite athletes, surgeons and the military because it works, not because it sounds nice, but because it directly activates the part of your nervous system that knows it is safe to switch off.

Try it now: inhale for 4, hold for 4, exhale for 4, hold for 4. Four rounds. Less than two minutes.

You are not fixing stress. You are changing your state.

Full guide including a visual diagram in my latest blog:
https://www.kateslatter.com/post/box-breathing-your-built-in-reset-button

You’re not bad at copingYour body just hasn’t switched offThink about a zebra on the savannahChased by a lion → heart ra...
17/04/2026

You’re not bad at coping
Your body just hasn’t switched off

Think about a zebra on the savannah
Chased by a lion → heart racing → adrenaline high

Then the danger passes…
and it goes straight back to grazing

No overthinking
No replaying
No 3am wide awake

We’re different
Most people think stress is about what’s happening in their day
Work, deadlines, life

But more often…
it’s what’s still happening in the body after the moment has passed
You handled the situation
You got through it
But your nervous system is still on alert

Still running from the lion

And that’s why you feel
Tired but wired
Wide awake at 3am
Reaching for sugar or caffeine
A bit off, a bit overwhelmed

It’s not random
It’s your body asking for safety

Start small
Try this

Inhale for 4
Exhale for 6
Repeat a few times
Simple but powerful

Save this for later or share it with someone who needs it

Address

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Website

https://bit.ly/KateSlatterWellness_SelfCareChallenge

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