Smarta Nutrition

Smarta Nutrition Masters Degree awarded Nutritionist Marta Holman. Helping people live a healthier life

Good nutrition, or the lack of it, is being recognised more and more as a significant contributor to chronic illnesses, poor sleep, stress, children`s behavioural disorders, fatigue, digestive issues, skin conditions and the list goes on. It does not have to be this way!......Being a slave to a bottle of pills is not the only option! Every person is beautifully unique and their nutritional needs a

re equally diverse. By taking the time to know and understand my clients fears, issues, concerns and objectives , I am able to provide them with personalised nutritional support to help them achieve their goals. I am Marta Holman a Masters degree qualified Nutritional Therapist and I am passionate about your health, happiness and well being, just get in touch if you want help.

20/06/2026

Super Easy Salted Caramel Protein Cream

If you are looking for a quick, high-protein breakfast, snack or dessert, this one is a winner!

Ingredients:
• 250g cottage cheese
• 1 scoop salted caramel protein powder
• A splash of kefir or milk (adjust to your preferred consistency)
Simply blend everything until smooth and creamy. That's it!

The whole portion contains approximately: 65–70g protein and around 450 calories.

I enjoyed mine with my cottage cheese waffles for the ultimate protein-packed combo.

Can you tell I am a cottage cheese lover? 😅

19/06/2026

Did you know that your resting heart rate and HRV (Heart Rate Variability) can tell you a lot about your health, especially during menopause?

As oestrogen levels decline, many women experience:

❌ Increased stress on the body
❌ Poorer sleep
❌ Reduced recovery
❌ Increased inflammation
❌ Changes in cardiovascular and metabolic health

Two important metrics to watch are:

❤️ Resting Heart Rate (RHR) Generally, a lower resting heart rate can indicate that your heart is working more efficiently and your body is recovering well.

📈 Heart Rate Variability (HRV) measures the variation in time between heartbeats. A higher HRV is associated with better nervous system balance, resilience to stress, recovery and overall wellbeing.

So I was fascinated to see what happened during my 3 round of 5 Day of Fasting Mimicking Programme (I am on my last 5th day today!)

According to my Oura Ring:

❤️ Resting Heart Rate 54 bpm ➡️ 47 bpm
📈 HRV 27 ➡️ 66

For me, these changes suggest my body moved into a much stronger recovery state during the fast.

At 46 and navigating menopause, I love having objective data that shows how my body responds to different lifestyle interventions. While everyone's results will be different, I find it incredibly empowering to see measurable improvements alongside feeling lighter, more energised and mentally clearer.

What I love about is that it's a scientifically developed fasting-mimicking diet designed to help the body access many of the benefits associated with fasting while still providing nourishment over the 5 days.

For me, it feels like giving my body the reset it needs.

My next guided ProLon group starts in mid-July and I'd love to support anyone who wants to learn more.

📩 Drop me a DM with the word RESET and I'll send you all the details. Its a group guided fast so you wont be doing it alone!

Day 3 of my 3rd round of the 5-Day Fasting Mimicking Programme and my group is doing AMAZING! 🎉In just 3–4 days,my parti...
17/06/2026

Day 3 of my 3rd round of the 5-Day Fasting Mimicking Programme and my group is doing AMAZING! 🎉

In just 3–4 days,my participants have already lost between 1.7kg and 4kg. However this programme is about so much more than weight loss.

Benefits people often report include:

✨ Increased energy
✨ Reduced bloating
✨ Improved relationship with food
✨ Better mental clarity and focus
✨ Reduced cravings
✨ Supporting the body's natural repair and renewal processes.

This photo says it all for me. My son left one bite of pancake on the plate this morning. Before doing the fasting mimicking diet, I would probably have eaten it without even thinking.

Today, it went straight back into the fridge.

Hunger and eating because food is there are two completely different things. Learning to recognise the difference has huge health benefits.

If you wouldd like to experience your own reset and discover what your body is capable of, send me a DM for more information.

My next group starts in mid July, but if there is enough interest, I'll run an additional group at the end of June.

15/06/2026

What an amazing weekend at the Zinzino Conference in Windsor!

Being surrounded by people who are passionate about health, wellbeing and helping others was truly inspiring.

A huge thank you to Dr Colin Robertson and Michael Lewis for sharing their knowledge and vision for the future of healthcare.

One message really stuck with me:

✨ Preventative healthcare is the future. ✨

The NHS does an incredible job of treating illness and saving lives every day. But what if more people could understand and improve their health before problems develop?

That's why I'm so excited about test-based nutrition.
Instead of guessing what our bodies need, we can use real data to make informed decisions. With over 1.8 million tests completed, the evidence continues to grow.

If you are already taking supplements, doesn't it make sense to choose products that are scientifically backed, quality assured and tailored to your body's needs?

Simple. Measurable. Effective

I left Windsor feeling inspired, motivated and excited about what's possible not only for my own health journey but for the lives we can positively impact along the way.
If you are passionate about health, wellness and living your best life, let's connect!

I ended my weekend with a beach walk and a little swim!

Quick lunch inspirationNo fuss… just reach into the fridge, chop and grate whatever veggies you find, fry them in olive ...
11/06/2026

Quick lunch inspiration

No fuss… just reach into the fridge, chop and grate whatever veggies you find, fry them in olive oil with spices and a little chilli. Serve with your protein of choice. A 3 egg omelette for me today!

For dessert, I am having frozen berries with my favourite collagen (link in my bio), which also contains hyaluronic acid and postbiotics to support skin and gut health.

Did you know collagen can also support your gut health?

Collagen is broken down into amino acids such as glycine, glutamine and proline, which are involved in maintaining connective tissues throughout the gut. Glutamine provides fuel for the cells lining the intestine, while glycine help support a healthy inflammatory response. Together, these amino acids support the integrity of the gut lining and intestinal barrier.

Simple food, nourishing ingredients and a balanced lunch that comes together in minutes.

What an amazing weekend at the BNI Conference in Nottingham!One of my proudest moments was watching my husband take to t...
07/06/2026

What an amazing weekend at the BNI Conference in Nottingham!

One of my proudest moments was watching my husband take to the stage, while I was there exhibiting with Smarta Nutrition, speaking to so many people about health, wellbeing and preventative care.

Health really is wealth.

The NHS does incredible life-saving work, but it’s largely a reactive system. I’m passionate about nutritional therapy and supporting people to get to the root cause of health issues and optimise wellbeing through nutrition and lifestyle.

I also loved sharing tools I use with my clients:

✨ Zinzino test-based nutrition
✨ Prolon 5-day fasting mimicking programme

My next Prolon group fast starts next Monday, message me if you would like details!

And honestly… the food and venue were outstanding. So good I only managed to take one photo all weekend (my breakfast!) before getting stuck into conversations and networking 😂


🌟

Half term is nearly over and it's back to school tomorrow! 😁I'm feeling incredibly grateful for the flexibility that com...
01/06/2026

Half term is nearly over and it's back to school tomorrow! 😁

I'm feeling incredibly grateful for the flexibility that comes with being self-employed. It has meant I could spend quality time with my family this week while still keeping my business running, usually with some very early mornings and late evenings!

We have also been spoiled with gorgeous sunshine and have made the most of getting outdoors.

At this time of year, we are seeing some wonderful British-grown foods coming into season, including: asparagus, broad beans, peas, lettuce, spinach, radishes, strawberries and rhubarb. Eating seasonally often means fresher, more flavourful produce and can be a great way to support local growers.

As we prepare for my next round of 5-Day Fasting Mimicking Programmes (who is joining me?) I'm encouraging clients to fill their plates with plenty of fibre-rich vegetables. Fibre plays a vital role:

✔️ Supporting gut health
✔️ Feeding beneficial gut bacteria
✔️ Helping you feel fuller for longer
✔️ Supporting healthy weight loss and weight management

Whenever possible, I love choosing fresh and local produce. Can anyone recommend a great farm shop in the Bournemouth or Poole area? Drop your favourites below! 👇
And tell me, what's your favourite seasonal fruit or vegetable right now? Strawberries for me🍓🍓🍓 £3.99 for 1kg of British stawberries in Lidl.

29/05/2026

Ready for round 3 💪

I’m starting my third 5-day Fasting Mimicking Diet (FMD) mid of June and honestly, every round has taught me something new about my body, mindset and health.

After finishing my last FMD, my weight dropped slightly and has stayed consistent even after returning to my usual eating and training routine. But the biggest changes weren’t just physical…

✨ More awareness around mindless snacking
✨ Eating when I’m actually hungry
✨ Tuning into my body’s signals
✨ Better energy and focus
✨ Feeling stronger and fitter at 46 than I did in my 20s

What I love about FMD is that it gives the body a genuine reset while still helping preserve muscle mass. It allows your system to rest, supports cellular clean-up through autophagy, and encourages your body to work smarter, not harder.

For me, this isn’t about restriction. It is about reconnecting with my health, habits and long-term wellbeing.

This gorgeous food was very much enjoyed at 👌

I’m genuinely looking forward to this third fast 🙌
Who wants to join my June group and do it together? 👇

27/05/2026

Half term as a working parent is always a bit of a juggle. The emails can wait. The calls can wait. Because these moments matter too ❤️.

Last night at 9pm we were still making memories, and by 8am this morning we were back on the beach again 🌊☀️
I know my children won’t remember how quickly I replied to an email… They will remember the time we spent together.

Bank holiday weekends and half term can feel chaotic trying to balance business, children, routines, meetings and everything in between but slowing down a little and being present is so important.

The inbox will still be there tomorrow. Childhood won’t ❤️

Here’s to sunshine, sandy feet, later bedtimes, beach mornings, and making the most of the moments in between ✨

Anyone else trying to balance work and making memories this half term? 😅

❤️

Bank holiday weekends often come with the mindset of: “I’ll be good today because I know I’ll overeat later.”But as a Nu...
22/05/2026

Bank holiday weekends often come with the mindset of:

“I’ll be good today because I know I’ll overeat later.”

But as a Nutritional Therapist, I think many people are focusing on the wrong thing.

Weight loss and healthy eating aren’t about eating the smallest amount possible. It is about eating foods that actually nourish and satisfy us.

The meals I share are often BIG plates of food not tiny restrictive portions.

Why?

Because high-volume meals work really well if your goal is weight loss.

By adding:

🥦 Fibre-rich vegetables
🍗 Protein
🥑 Healthy fats

…you create meals that are filling, satisfying and naturally lower in calories for the volume of food you are eating.

Vegetables and fibre add volume to meals, meaning you can enjoy bigger portions without massively increasing calories.

A couple of handfuls of nuts, for example, can contain similar calories to a large balanced plate of food but with far less volume and often far less fullness.

Nutrient density matters.
Food volume matters.
Feeling satisfied matters.

So this bank holiday weekend, don’t focus on eating less.
Focus on building meals that leave your body feeling properly fuelled, nourished and satisfied.

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