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Seven Colours of Nutrition Nutrition and wellness consultations with personal health plans that provide simple steps for busy lifestyles.

The 3pm energy crash doesn’t have to be part of your day, we can put a few simple things in place to keep the energy, mi...
21/04/2026

The 3pm energy crash doesn’t have to be part of your day, we can put a few simple things in place to keep the energy, mind and mood more consistent.

We might be feeling the 3pm slump more during peri/menopause because of the impact fluctuating hormones have on cortisol and blood sugar balance.

My top tips for keeping the 3pm crash at bay
- protein for breakfast
- don’t skip meals
- reduce the caffeine especially after lunch
- no coffee (or tea) before food
- have a small protein snack at 3pm
- get moving at 3pm, go for a walk or have a dance around

If you would like a free hormone check in call to talk about your nutrition during menopause head over to my website www.sevencoloursofnutrition.co.uk you can also sign up to my newsletter there.

Let me know which tip works for you

Do you hit a wall around 3pm every day? One minute you’re fine…The next—you’re exhausted, craving sugar or caffeine just...
21/04/2026

Do you hit a wall around 3pm every day?

One minute you’re fine…
The next—you’re exhausted, craving sugar or caffeine just to get through the afternoon.

This is SO common in menopause—but it’s not random.

Your body is responding to your hormones fluctuating, blood sugar, and stress levels throughout the day.

Maybe you're accidentally setting yourself up for the crash.

Tonight I’m going LIVE to talk about:
-Why the 3pm energy crash happens
-What your body is trying to tell you
-3 simple ways to stop it happening

If you’re tired of dragging yourself through the afternoon, this is for you

Join me LIVE every Tuesday 8pm Instagram

The biggest mistakes keeping you exhausted.Don’t skip meals or under-eatThis can be tricky if you trying to manage your ...
14/04/2026

The biggest mistakes keeping you exhausted.

Don’t skip meals or under-eat
This can be tricky if you trying to manage your weight, but when the hormones are fluctuating in perimenopause our body responds to skipping meals with stress hormones, making us feel more exhausted.

Relying on caffeine to get through the day
It may feel like what you need in the moment but the energy crash will follow. Then sleep is affected and the cycle continues.

Pushing through with cardio exercise
Swapping out a couple of cardio sessions for weights or a walk will help to keep the stress hormones balanced, this helps to keep energy levels more stable.

Protein
Yep, the building blocks needed for energy and repair, especially at times when our body is working hard i.e dealing with the changes happening to our body during menopause.

Ignoring stress
Rest is not lazy or failing it is supporting our body when it needs it.

If you would like to talk specific symptoms and how to manage your nutrition during menopause, book in for a free hormone check in call over at my website www.sevencoloursofnutrition.co.uk

The biggest mistakes that could be making your fatigue WORSE (without you even realising)If you’re:Waking up tiredRelyin...
14/04/2026

The biggest mistakes that could be making your fatigue WORSE (without you even realising)

If you’re:

Waking up tired
Relying on caffeine to get through the day
Feeling like your energy just isn’t what it used to be

This is for you.

I’ll be sharing simple nutrition & lifestyle shifts that can make a real difference to your energy.

Join me LIVE tonight, 8pm Instagram live

Tag a friend who needs to hear this

In menopause it is not just about how you sleep, it is about the quality of your sleep and how well your body recovers o...
07/04/2026

In menopause it is not just about how you sleep, it is about the quality of your sleep and how well your body recovers overnight.

If you are sleeping for 8 hours and still waking up exhausted, here are a few tips for you:

- balance your blood sugar with protein and don’t skip meals

- reduce the stimulants- caffeine and sugar, they may not stop you getting to sleep but they may be reducing the quality of your sleep

- reduce the high impact exercise and swap for gentle strength training and walking

- hydrate your body in the morning with water and a pinch of sea salt

Let me know if you would like to feel more energised in the morning, book in for a free 20 min call over at my website www.sevencoloursofnutrition.co.uk or sign up to my newsletter.

Why do you feel exhausted… even when you’ve slept?You go to bed at a reasonable time.You think you’ve slept.And yet you ...
07/04/2026

Why do you feel exhausted… even when you’ve slept?

You go to bed at a reasonable time.
You think you’ve slept.
And yet you wake up feeling just as tired… sometimes more tired.

Sound familiar?

This is something so many women experience, especially in their 40s and 50s — and it can feel confusing, frustrating, and at times a bit worrying.

Tonight I'm talking about:

• Why sleep doesn’t always equal rest
• What’s happening with your hormones and stress response overnight
• The “wired but tired” feeling so many women describe
• Gentle ways to support deeper, more restorative sleep

Because it’s not just about getting more hours in bed —
it’s about how supported your body feels while you’re there.

If you’ve been waking at 2–4am, feeling exhausted during the day, or relying on caffeine and sugar just to get through… this conversation is for you.

Join me 8pm Instagram live.
Or catch the replay if you need to.

Sleep in menopause, commonly becomes tricky. Waking up throughout the night, mind whirring before sleep, feeling shatte...
31/03/2026

Sleep in menopause, commonly becomes tricky. Waking up throughout the night, mind whirring before sleep, feeling shattered the next morning.

Here are my three back to basic tips for better sleep:
1. Breakfast
Start your day right prepares you for a better nights sleep. No caffeine before breakfast, breakfast within an hour of waking and protein included on your plate (or bowl)

2. Keep a consistent bedtime
No matter how sleepy ( or not) you are feeling go to bed at a consistent time (preferably before 11) Also wake up at the same time every morning, no matter how much sleep you have had. Even if you are not asleep stay in bed and rest.

3. Supplement magnesium
Take this supplement in the evening, with your evening meal to help relaxation and wind down

Remember be consistent to help your body and brain during this time of fluctuating hormones.

Head over to my website www.sevencoloursofnutrition.co.uk to sign up to my newsletter for more menopause nutrition tips or book a free 20 min call if you want help with a specific symptom.

Waking up 2-3 times per night? Mind whirring and getting back to sleep at about 6am? Falling asleep on the sofa and the...
31/03/2026

Waking up 2-3 times per night? Mind whirring and getting back to sleep at about 6am? Falling asleep on the sofa and then wide awake in bed?

Join me tonight 8pm Instagram live to talk about how to get more sleep in menopause.

My top nutrition, lifestyle and supplement tips to support sleep when hormones are getting involved.

I was talking to women today at an event about perimenopause and the ‘rage’ came up quite a lot.So what’s going on when ...
17/03/2026

I was talking to women today at an event about perimenopause and the ‘rage’ came up quite a lot.

So what’s going on when you can feel the rage rising and you know it is not you.

Changes in oestrogen and progesterone cause changes in our brain chemistry, in our emotional regulation, in our stress resilience.

Often it is not the thing in front of us that is causing the reaction it is an accumulation of physical symptoms, sleep disturbance, blood sugar dysregulation and low energy. It is about our nervous system being in overwhelm.

Ways to support your body and brain
- more sleep - create a relaxing bedtime routine
- avoid skipping meals - eat at regular intervals
- avoid caffeine and sugar when you can feel the stress stacking up

If you would like to know more about nutrition and lifestyle to keep things calm sign up to my newsletter at www.sevencoloursofnutrition.co.uk

Tonight on Instagram Live – 8pm. Let’s talk about menopause rageThis isn’t something we often say out loud…But so many w...
17/03/2026

Tonight on Instagram Live – 8pm. Let’s talk about menopause rage

This isn’t something we often say out loud…
But so many women experience moments of sudden anger, irritation, or feeling completely overwhelmed — and then wonder,
“Where did that come from?”

If you’ve ever felt like your patience is thinner, your reactions are stronger, or you’re not quite recognising yourself lately… you are not alone.

And more importantly — you are not “just being moody”.

Tonight we’re going to talk about:

• Why these feelings can show up during perimenopause and menopause
• What’s happening hormonally and in the nervous system
• Why it can feel so intense (and sometimes out of character)
• Gentle ways to support yourself in those moments

This is a space to understand what’s going on, without judgement.

If this resonates, come and join me live at 8pm on Instagram
Or catch the replay if you need to.

You don’t have to navigate this on your own.

Three steps to support your calm during menopause 1. Protein for breakfast Keeps the nervous system and blood sugar calm...
10/03/2026

Three steps to support your calm during menopause

1. Protein for breakfast
Keeps the nervous system and blood sugar calm and avoids the jittery, irritable, sugar cravings throughout the day.

2. Morning light
Simple but effective, get the morning light into your eyes as soon as you wake up. This kick starts your daytime processes and helps your nervous system to stay in calm mode.

3. Golden hour wind down
An hour before bed put the phone away, dim the lights, keep the conversation light and encourage the melatonin hormones to get you into a deep sleep.

Which habit can you start this week?

If you like the sound of gentle steps to bring your hormones into balance, join my 6 week hormone health club group running from the end of March. Comment CALM to find out more.

Head over to my website to sign up to my newsletter or book in for a hormone check in call to help point you in the right direction for hormone balance.

Tonight on Instagram Live – 8pm. Your Hormones Tell A StoryLast week we talked about how food can support stress levels,...
10/03/2026

Tonight on Instagram Live – 8pm. Your Hormones Tell A Story

Last week we talked about how food can support stress levels, and how what we eat can either calm or aggravate the nervous system.

Tonight I’d love to take the conversation a little further.

Our hormones are constantly responding to the small things we do every day – our meals, our sleep, our routines, and the rhythms we create for our bodies.

In this Live I’ll be sharing 3 small daily habits that can help calm your hormones and support your stress response.
Nothing extreme.
Nothing overwhelming.

Just small steps that help your body feel supported again.

If you’ve been feeling a bit wired, tired, or on your last nerve, come and join the conversation.

And if you can’t make it live, the replay will be there for you.

See you at 8pm on Instagram

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