MacRory Nutrition

29/07/2026

18/03/2026

You’re not “out of control”… you’re under nourished.

This is what honouring hunger actually looks like.

A big, unapologetically full salad  because volume matters.
Your stomach has stretch receptors (intraganglionic laminar endings), and they help signal fullness to your brain. 

But here’s where most people get it wrong. 

If this was just salad, you’d be in the kitchen an hour later elbow-deep in snacks wondering “what’s wrong with me?”

Nothing is wrong with you.

 Some of these receptors handle the stretch and some respond to the level of nutrients in your food. So it's not just "how much" it's also "What?". 

So we add: Protein (tandoori chicken) → stabilises blood sugar, keeps you full and released slower 

Carbs (potato salad) → fast releasing energy

Fats (that spicy dressing) → slows digestion, increases satisfaction

This is how you build a meal that closes the kitchen, not one that sends you back there.

Because hunger isn’t something to suppress all day and then panic about at night.

That “lack of control” you feel at 9pm? It’s your biology biting you in the arse because you've eaten 2 babybell, 3 cups of coffee and an apple.... all day then a Salad for dinner with half a chicken breast.

Eat enough. Eat properly. Eat like you matter.

You don’t need more willpower.

You need meals that actually work

16/03/2026

Collagen supplements for wrinkles…

I know collagen powders are marketed like they’re basically a facelift in a scoop. Drink it and p**f! your wrinkles disappear.

Unfortunately, that’s not how human physiology works.

When you drink collagen, your digestive system doesn’t politely deliver it to your crow’s feet. It does what it does with any protein: it breaks it down into amino acids and small peptides.

At that point, your body has absolutely no idea those amino acids came from a £40 tub labelled beauty collagen. They just enter the general amino acid pool and get used wherever the body needs them most.

Muscle repair. Enzymes. Hormones. Immune proteins. Organ maintenance.

Basically… wherever your body considers more important than your forehead lines.

And your body is very pragmatic about this. Survival > aesthetics.

Even if some of those amino acids do end up contributing to collagen production, your skin doesn’t simply absorb dietary collagen and plug it into wrinkles like filler.

Skin collagen is produced by specialised cells called fibroblasts, and their activity is influenced by things like:

• UV exposure
• oxidative stress
• inflammation
• hormones
• ageing
• nutrient status (vitamin C, zinc, copper etc.)

Which means collagen production is much more about overall physiology than how many collagen lattes you drink.

Yes, some studies suggest collagen peptides might slightly improve skin elasticity or hydration. But the effects are generally modest and the research is… let’s say enthusiastically funded by the collagen industry.

So is collagen powder harmful? Not usually when taken short term.

Is it a guaranteed wrinkle eraser? Also no.

If we’re talking skin ageing, the boring fundamentals still matter more:

• adequate protein overall
• vitamin C rich foods
• managing blood sugar and glycation
• antioxidant intake
• sun protection

Not nearly as sexy as a “beauty collagen blend”, I know.

But unfortunately biology rarely cares about marketing.

08/03/2026

Why do most “healthy meals” online either take need ingredients impossible to get hold of, cost 40 quid to make, or taste like sadness?

I don't know either to be fair, but Phở  is literally the most amazing thing I've tasted and is like a warm happy cuddle in a bowl. 

It’s a traditional Vietnamese soup made with a slow-simmered broth, rice noodles, herbs and protein. In other words: simple ingredients that actually support your body instead of making you pine for KFC. 

Why I like it (from a nutrition perspective):

• Bone broth – rich in dietary collagen, glycine and minerals that support gut lining, skin and connective tissue.

• Protein – helps stabilise blood sugar and keeps you full (which is helpful if fat loss is a goal).

• Ginger and spices – stimulate digestion and help avoid that “I regret everything I just ate and I still want Domino's” feeling.

• Fresh herbs – basil, coriander and mint provide antioxidants and anti-inflammatory compounds.

• Warm, broth-based meals – tend to be satisfying without needing enormous portions, although you can have a massive bowl of this without feeling like you've overeaten. 

In short: it’s nourishing, filling and your digestion will probably thank you.

 I used the excellent RecipeTin Eats traditional Phở recipe (highly recommend if you want to try making it properly).

Fair warning though:
It takes about 3–4 hours. Maybe make it on a Sunday or pop it on to simmer while you binge watch the latest crime drama series.

The upside is your kitchen smells incredible and you end up with a pot of broth that’s far more interesting than most “healthy” meal prep.

It does keep and you can freeze the broth. 

A bowl that supports digestion, skin health and metabolic balance.

Not bad for soup.

https://www.recipetineats.com/wprm_print/vietnamese-pho-recipe

07/03/2026

You might be bored of hearing about protein and fibre.

Honestly… so am I.

Nutrition online can sometimes feel like it’s stuck on repeat:
Eat more protein.
Eat more fibre.

But when you zoom out and look at population diets, it’s not hard to see why.

In the UK, around 60% of calories come from ultra-processed foods, which tend to be low in fibre and relatively low in quality protein. At the same time, the average fibre intake is about 18g per day, well below the 30g recommendation.

When people focus on protein and fibre, something interesting happens.

They naturally eat more whole foods , vegetables, legumes, whole grains, nuts, eggs, fish and less modern processed food.

This supports satiety, blood glucose balance, gut health, muscle maintenance and metabolic health.

And often means people spend less money chasing whatever supplement is trending online that week.

So yes, it might sound repetitive.

But sometimes the boring basics are the most effective things in nutrition.

The hard part isn’t me telling you what foods to eat.
The hard part is actually sticking to it.

As a functional medicine nutritional therapist, I take a personalised, evidence-based approach to identify the nutrition strategy that supports your health goals.
Then I support you in making those changes gradually and sustainably, in a way that actually works with your life.

Message me if you need to make changes and need a hand.

01/03/2026

Low-GI Smoky Courgette Bake

This is a little Mediterranean inspired dish I made the other day. It's great for a mid week dinner or if you need to "bring a dish" to a BBQ.

It's high fibre, packed with vitamins and it's still cheesy.
I used thick slices of courgette instead pasta sheets = more fibre, more micronutrients, naturally lower carb.
The smoky sun-dried tomato layer is rich in lycopene, the antioxidant that supports heart health and helps protect your skin from everyday oxidative stress (including sun exposure).
I basically made a very quick tomato sauce in the Nutri-bullet with sun-dried tomatos and chipotle spices. I cooked it down in a pan while I chopped everything else and the oven heated up.

I like this recipe because it's quick to prep and doesn't have mountains of chopping.
• High veg volume = better fullness
• Fibre = gut support + steadier energy through blood sugar regulation and supports healthy cholesterol

Comfort food supporting health at the same time. 🎉

01/03/2026

Kiwi, Pears & Tangerines for Better Digestion
Struggling with constipation? These three fruits can gently get things moving naturally.
They;
✔ Increase stool bulk
✔ Feed beneficial gut bacteria
✔ Support natural motility
✔ Improve overall digestive comfort

Simple, effective, and far kinder than relying on stimulant laxatives.

HormoneHealth

01/03/2026

Smoky Chipotle Chicken Tray Bake

Bold flavour. Balanced nutrition.

Message me "RECIPE" for the full ingredients and method.

High-quality protein → metabolism & satiety

Fibre from beans + wild rice → steady blood sugar & gut support

Olive oil → anti-inflammatory fats

Peppers, garlic & spices → antioxidant boost

Key minerals → energy & hormone support

Smoky, satisfying, and built from real food.

FunctionalNutrition

24/02/2026

Collagen is now a multi-billion pound industry.

Which is impressive for a protein your body already makes.

Is there evidence?
Yeah...kind of...

In short-term trials (8–12 weeks), collagen peptides improve skin elasticity by a small percentage and slightly reduce wrinkle depth. In osteoarthritis, they can modestly reduce pain scores.

However....

But most studies are short.
Many are industry funded.
And the improvements are subtle — the kind measured by devices, not dramatic mirror moments.

Collagen isn’t nonsense.
It’s just not revolutionary.

Meanwhile, collagen production is far more influenced by:

• Total protein intake
• Vitamin C status
• Mineral sufficiency
• Strength training
• Blood sugar control
• Inflammation
• Sun exposure
• Smoking

None of which come in pretty pastel tubs.

If your foundations are weak, collagen won’t rescue them.
If your foundations are strong, it might offer a marginal gain.

Evidence-based practice isn’t anti-supplement.

It’s anti-shortcut.

I'm 41 with 5 years of Nutritional Therapy Training at degree level behind me....do I take it? Nope.

23/02/2026

Smoky Chipotle Chicken Tray Bake

Bold flavour. Balanced nutrition.

Message me "RECIPE" for the full ingredients and method.

✨ High-quality protein → metabolism & satiety
✨ Fibre from beans + wild rice → steady blood sugar & gut support
✨ Olive oil → anti-inflammatory fats
✨ Peppers, garlic & spices → antioxidant boost
✨ Key minerals → energy & hormone support
🔥 Smoky, satisfying, and built from real food.

FunctionalNutrition