Kate Slatter Wellness

26/07/2026

21/06/2026

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Short. Useful. Hopefully not boring.

I share thoughts on health, energy, performance, mindset and the small 1% shifts that help you feel more like yourself again.

There may be a recipe.
There may be a gentle nudge.
There may be the odd Olympic story.

There will definitely not be a 47-page life overhaul.

If you fancy hearing from me once a month, you can sign up via the link in my bio.
And if it’s dull, you have full permission to g

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11/06/2026

Most women are never told this…
Your gut and your hormones are constantly talking to each other.
That bloating before your period, the mood dips, the brain fog, the fatigue, the sluggish digestion, the sleep disruption, they may not be “just hormones”.

They may also be gut symptoms.

Inside your gut lives a community of bacteria known as the estrobolome. Its job is to help metabolise and clear oestrogen from the body. When your gut microbiome is diverse, well-fed and your bowels are moving well, that process works more efficiently. But when gut health is disrupted, oestrogen can be reabsorbed back into circulation, which may contribute to symptoms such as PMS, bloating, breast tenderness, mood changes and heavier periods.

This is especially important in perimenopause and menopause, when hormones are already shifting.

The good news? You don’t need a perfect protocol.

Start with one thing:
Add more plant diversity.
Try one fermented food.
Eat more cruciferous veg.
Drink more water.
Support regular bowel movements.
Calm your nervous system.

Small, stackable, sustainable changes.

That is where the magic happens.

New blog is up now: Your Gut Is Running Your Hormones.
Link here - https://www.kateslatter.com/post/your-gut-is-running-your-hormones

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

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.
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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

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!

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!

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 👇

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