SimpleFood SimpleHealth

SimpleFood SimpleHealth Registered Nutritional Therapist, Personal Trainer and Life Coach. Functional Testing

One of the biggest mistakes in nutrition is assuming the body responds to food the same way at all times of the day.⏰Res...
01/06/2026

One of the biggest mistakes in nutrition is assuming the body responds to food the same way at all times of the day.

⏰Research in Chrononutrition suggests that meal timing may influence:
✅ weight loss
✅ appetite
✅ blood glucose regulation
✅insulin sensitivity
✅ metabolic health (Cholesterol, HbA1c, Blood pressure etc)
A recent systematic review found that people who consumed more of their calories earlier in the day achieved greater weight loss than those eating later.

This doesn’t mean you should:
🚫 never eat carbs at night
🚫skip dinner
🚫 force breakfast
Your personal biology and preferences need to be taken into consideration….
BUT, it does acknowledge that our circadian biology matters when it comes to eating and health outcomes.

Modern life pushes people to:
🥴 rush around in the morning
🥴 skipped meals
🥴 evening over eating
🥴 night time snacking

If you are a late in the day eater, you may be negatively impacting:
💚 sleep
💚 stress
💚 hormones
💚 nervous response
💚 hunger signalling

And for many women in midlife, this matters more than they realise.

Want to understand YOUR biology better?
📩Get in touch 📩

Your metabolism has a body clock ⏰

Eating less during the day then overeating at night might be working against your biology 🧬

Your body processes food differently at 8am vs 10pm

Are you a ‘little but often day grazer, who is starving at night?
This may be why.

Get help understanding your biology.
Understand your eating barriers, cravings and food choices.
Personalised nutrition will always beat another fad diet.
💚

28/05/2026

If we use GLP-1 medications like we use all quick fixes, we will be right back where we started.
You cannot find health eating the same foods, the same way that made us overweight and sick.
Find a new way.
Understand your drivers and needs.
Learn from all your dieting experiences, fad diets, diets do not work.

Sustainable life changes do.

Need support? Get in touch 💚

Most people don’t need more information, they need more honesty and accountability.Get in touch if you would like suppor...
20/04/2026

Most people don’t need more information, they need more honesty and accountability.

Get in touch if you would like support 💚

Most people are getting about 50-70g of protein a day, which is far less than what your body needs to function well and ...
14/04/2026

Most people are getting about 50-70g of protein a day, which is far less than what your body needs to function well and offer optimal health.
Protein fuels your cells and helps you stay/get strong, feel balanced energy and age well.
Low intake shows up as brain fog, poor focus, and easily overwhelmed, as well as energy crashes and generally not resilient (think immune health and stress response).

Have you ever had a diet overhaul?
Ever had someone guide you in making better choices?
Feel like you know what to do but just not sure where to start with all the nutrition noise out there?

Get in touch and finally eat in a way that benefits YOU 💚

It’s not just what you eat, it’s also when you eat and how you sleep.We are so focused on reducing our calories, we forg...
10/04/2026

It’s not just what you eat, it’s also when you eat and how you sleep.
We are so focused on reducing our calories, we forget we are a bunch of living cells that need nutrients and the correct signalling.
Read more in the comments.
#

Your hormones don’t just “exist” they follow a tightly controlled 24-hour pattern (your circadian rhythm). Cortisol shou...
30/03/2026

Your hormones don’t just “exist” they follow a tightly controlled 24-hour pattern (your circadian rhythm). Cortisol should peak in the early morning to wake you up, then gradually fall across the day. Melatonin should rise in the evening to prepare your body for sleep. When sleep is poor, short, broken, or mistimed this rhythm gets disrupted. Cortisol can stay elevated into the evening (leaving you “tired but wired”), while melatonin release is blunted or delayed. The result is a system that never fully switches off, keeping the body in a low-grade stress state.

This disruption doesn’t stay isolated, it spills into your metabolic hormones. Poor sleep increases Ghrelin (which drives hunger) and reduces Leptin (which signals fullness). At the same time, your response to insulin becomes less efficient, meaning your body is more likely to store energy rather than use it. This is why after a bad night’s sleep, you’re not just more tired you’re biologically driven to eat more, crave quick energy, and store fat more easily.

In perimenopause, this system becomes even more sensitive. Fluctuating levels of Estrogen and Progesterone directly affect sleep quality. Progesterone has a naturally calming, sleep-supportive effect so as it declines, many women notice lighter, more fragmented sleep. Estrogen also influences temperature regulation and serotonin, so fluctuations can trigger night waking, hot flushes, and reduced sleep depth. Poor sleep then feeds back into cortisol dysregulation, creating a loop: worse sleep → higher stress hormones → more disrupted sleep. It can feel like your whole system has been hijacked.
For men, especially those doing shift work, the disruption often shows up differently but is just as significant. Irregular sleep timing and light exposure can blunt testosterone production, which is closely tied to deep sleep and peaks at night. This impacts recovery and mood, energy and body composition. It also messes with our cortisol pattern, meaning a less clear ‘on and off’ signal.

Poor sleep is where a lot of people feel like their body has ‘suddenly changed’.
Want better sleep, more energy and vitality?
Get in touch 💚

Spring forward clock change sees an increase in:Heart AttacksStrokesCommuting AccidentsSleep debt over time (chronic sle...
26/03/2026

Spring forward clock change sees an increase in:
Heart Attacks
Strokes
Commuting Accidents

Sleep debt over time (chronic sleep deprivation or shift work) can make this time change feel heavy, unless you anticipate for it and begin making changes.

Make sure you see the sun set tonight.
Get up 15-30 minutes earlier tomorrow and go straight outside with a hot drink (wear slippers and a coat if it’s 🥶.
Get outside as much as possible tomorrow and see the sun set again.
Repeat each day and the transition will be easier, and healthier.

I think it’s time we stopped this stupidity of changing clocks. It was designed to help farmers, well thanks to the government we have fewer farmers so no need to keep making us all suffer. It is unnecessary and makes us sick.

Two women can take the same HRT, and yet have completely different results,Why? Because every BODY metabolises hormones ...
06/03/2026

Two women can take the same HRT, and yet have completely different results,

Why? Because every BODY metabolises hormones differently.

Functional testing looks at how your body is producing, processing and clearing hormones, helping us track how well HRT is being utilised and whether certain pathways may be contributing to ongoing, or new symptoms.

It’s not just about hormone levels, it’s about understanding the whole hormone picture.

Two women can take the same amount of HRT and have completely different results.Why? Because everybody metabolises hormo...
06/03/2026

Two women can take the same amount of HRT and have completely different results.

Why? Because everybody metabolises hormones differently.

Functional testing looks at how your body is producing, processing and most importantly, clearing hormones. This helps us track how well your HRT is being utilised and whether certain pathways may be contributing to ongoing symptoms.

It’s not just about hormone levels, it’s about understanding the whole hormone picture.

It’s not always the food.It’s not always about lack of education.It’s not always more restriction.And it certainly isn’t...
19/01/2026

It’s not always the food.
It’s not always about lack of education.
It’s not always more restriction.
And it certainly isn’t always about doing more.

Nutritional education should help with your mental approach to food, your needs both physically and mentally.
One without the other is imbalanced.
Health and nature are about balance. Not more or less. Extreme to extreme.
Not raw vegan or carnivore.

Sometimes we have the education, but our emotions and learned behaviours, as well as our unobserved self beliefs stop us from breaking cycles.

What’s your why?
What’s your gap in understanding?
What’s your barrier?

💚💚💚

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