Pōwehi - Roberta Farrugia

10/09/2026

10/09/2026

I find this statistic deeply concerning! In the UK, the average time to an endometriosis diagnosis is now 9 years and 4 months, and 83% of respondents reported experiencing dismissal or minimisation of their symptoms before diagnosis.

Severe cyclical pain is not something women should simply be expected to tolerate. Nutrition can play an important supportive role, but listening, recognising symptoms and appropriate medical investigation must come first.

Source: Endometriosis UK, The State of Endometriosis Care in the UK, 2026.

09/09/2026

LOW ENERGY? DON’T JUST REACH FOR MORE COFFEE. 🌿

BODY MACHINE ENERGY by Ani’Seed is one of the botanical formulations I recommend when targeted support for energy, vitality and periods of increased physical or mental demand is appropriate.

With Lophanthus, Geranium sanguineum and Elderflower, this organic herbal tincture provides concentrated botanical support without unnecessary additives.

✓ Organic botanical formulation
✓ Supports energy & vitality
✓ Ideal during physically or mentally demanding periods
✓ No added colourings, flavourings or stabilisers
✓ Professionally selected botanical support

Natural supplements should still be chosen with purpose; the right product for the right person.

📲 Orders via WhatsApp: +356 7706 4668

08/09/2026

When I work with women in perimenopause and menopause who are considering HRT, or who are already taking it, one thing I strongly encourage is understanding the treatment you have been prescribed and having an appropriate follow-up plan with your prescribing doctor.

HRT can be an extremely valuable treatment for the right woman, but it is still medical treatment that needs to be individualised.

Before starting, or if you are already on HRT, you should know:

✔️ Which hormones am I being prescribed, and why?

✔️ Why was this particular dose and delivery method chosen for me?

✔️ If I still have a uterus, is my endometrium being appropriately protected with progesterone?

✔️ What symptoms should realistically improve, and over what timeframe?

✔️ Which side effects or changes should prompt me to contact my doctor?

✔️ When will my treatment be reviewed?

✔️ How will the dose be adjusted if symptoms persist or new symptoms develop?

✔️ Are my cardiovascular, metabolic, bone and breast-health risk factors being considered as part of the wider picture?

And this is where my own work fits alongside medical care. I look at the nutritional and metabolic picture surrounding that woman; body composition, protein and energy intake, glucose regulation, lipids, iron status, thyroid-related nutrition, bone-supportive nutrients, gastrointestinal health, sleep, training, alcohol intake and the lifestyle factors that can significantly influence how she feels through this transition.

HRT and nutrition are not competing approaches. For many women, the best care is multidisciplinary... appropriate medical treatment where indicated, combined with an evidence-based nutrition and lifestyle strategy that protects long-term metabolic health. Because treating menopausal symptoms should not mean ignoring the rest of the woman.

07/09/2026

🥝 Kiwi with the skin… or without?

Most people scoop out the flesh and throw the skin away, but nutritionally, the skin is worth considering.

Eating kiwi WITH the skin gives you:

1. More dietary fibre, supporting bowel regularity, satiety and the gut microbiome.

2. A higher intake of polyphenols and antioxidants, many of which are concentrated close to the outer layers of fruit.

3. Additional vitamin E and folate.

4. The nutritional benefit of consuming the whole fruit with less food waste.

Eating kiwi WITHOUT the skin is still an excellent choice. The flesh remains rich in vitamin C, potassium, fibre and bioactive compounds, and green kiwi contains actinidin, an enzyme involved in protein digestion.

For someone working on constipation or increasing fibre intake, eating the skin can be a simple way of getting a little more from the same fruit.

Wash the kiwi thoroughly and rub the surface gently under running water to remove some of the fuzz. Gold kiwis also tend to have a smoother, thinner skin.

One important exception... if kiwi causes mouth itching, irritation or allergy symptoms, particularly in people with pollen or latex-related food allergies, avoid experimenting with the skin.

07/09/2026

Low iron is not always a matter of dietary intake. Persistent low ferritin despite adequate iron intake may point to impaired absorption, gastrointestinal inflammation, blood loss, medication effects, or an underlying condition affecting the small intestine.

The correct approach is to investigate the cause first, then personalise nutrition and supplementation accordingly; not simply “eat more iron.”

07/09/2026

Many of my meals are very functional, meaning they are designed with a specific nutritional purpose in mind. This lunch, for example, provides 41.1 g of protein and is one example of how I personally maintain a lean, well-nourished and thriving body through evidence-based nutrition applied to my own needs.

I still see many women worrying excessively about protein, following generic advice or copying what an influencer eats, and then wondering why their weight is not shifting or why they feel uncomfortable or stuck. Protein matters, but more is not automatically better. Requirements depend on body composition, energy intake, training, age, health status and the overall dietary pattern.

This is where personalised nutrition makes the difference. Nutritional science does not support much of what is confidently repeated online. Your nutrition should be built around your physiology, not somebody else’s plate.