Do you forget to drink enough water?  You’re not alone. I’m afraid I’m guilty too — hydration never used to make it to the top of my health goals. But the older I get, the more I realise just how much it affects me… and I see the same pattern in my clients too.

It’s such an obvious thing, right? We all know we should drink more water — but are we actually doing it?

Dehydration often shows up in the body as a whole range of symptoms that we might mistake for something else entirely. It is even believed chronic dehydration could be at the root of many long-term health issues.

💧 The health benefits of water

Every single cell in your body relies on hydration to function properly. Water helps to:

• Detoxify waste and toxins

• Support brain function and mood

• Keep your heart and kidneys working efficiently

• Support your digestion and regular bowel movements

• Lubricate skin, joints and internal tissues 

• Help cells repair and regenerate

• Carry oxygen and nutrients around the body

• Curb cravings and reduce hunger

🚨 Signs you might not be fully hydrated

You might be surprised how often dehydration hides behind everyday complaints — especially during menopause, when symptoms can overlap.
Watch for:

• Fatigue and headaches

• Dry mouth, eyes, or skin

• Constipation

• Brain fog, forgetfulness, or low mood

• Heart palpitations

• Muscle cramps, dizziness, or confusion

It is even suggested that proper hydration could help prevent conditions such as allergies, hypertension, diabetes and autoimmune issues.

🚽 What the colour of your urine tells you

Your urine should start darker in the morning and gradually become lighter as the day goes on. Aim for a pale straw colour — it’s a great visual cue that you’re hydrated.

💦 How much should you drink?

Don’t wait until you’re thirsty!
From the age of 20, our thirst perception starts to decline — and by 70, it may disappear entirely. You wouldn’t wait until your car completely runs out of fuel before filling up, would you?

Around 2 litres a day is the minimum most of us need, but you’ll need more if it’s hot, you’re exercising, or you’re experiencing hot flushes.

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

🌿 The hydration–gut connection

Hydration isn’t just about quenching your thirst — it’s essential for gut health.
When you don’t drink enough water:

• Your stomach can’t produce enough acid and digestive enzymes to break down food properly.

• The pancreas struggles to release its digestive juices, slowing down digestion.

• Waste can’t move easily through the colon, leading to bloating, constipation, and discomfort.

In short: dehydration means your gut can’t do its job.

Water also helps balance your gut bacteria, supports detoxification, and keeps the colon lining healthy. Without enough of it, the body reabsorbs water from your stools — leaving them hard and difficult to pass.

💧 Hydration = natural beauty

When your gut is hydrated and happy, it shows — in your skin, your energy, and your mood. Proper hydration supports:

• Clearer skin

• Better sleep

• Stronger immunity

• Sharper focus

• Balanced mood and hormones

No supplement can replace that! In fact, hydration is the foundation of every health goal — before you even think about supplements or fancy powders, get your water sorted.

💡 The Takeaway:

If you recognise any of the deficiency signs above, don’t ignore them. Small, simple dietary changes can have a profound effect — not just on how you feel day to day, but on your long-term health.

If you’d like personalised support on optimising your diet, I offer a FREE 30-minute consultation where we can explore what’s going on for you and how to get your gut health back into balance. Use the link, below, to book.

Did you know that an estimated 40–80% of adults are deficient in Vitamin D? It’s a staggering number — and one that has major implications for your health and wellbeing. In this post, we’ll explore why Vitamin D deficiency is so common, how to know if you might be low, and when and how to start supplementing to support your body through the darker months.

Why Vitamin D Deficiency Is So Widespread

Our bodies make most of our Vitamin D through sunlight exposure on our skin. But in the UK and other northern countries, sunshine isn’t exactly guaranteed — especially once autumn and winter arrive. Even in summer, a range of lifestyle factors can make it difficult to produce enough:

• Darker skin tones absorb sunlight less efficiently.

• Living in the Northern Hemisphere means shorter daylight hours and weaker sun.

• Spending most of your time indoors (including in care homes or offices).

• Wearing sunscreen constantly or covering up your skin.

During the sunnier months, getting outdoors with arms and legs exposed for around 10–15 minutes a few times a week (without sunscreen) is usually enough to keep Vitamin D levels topped up — and your body is smart enough not to make too much.

But with the UK’s unpredictable weather and shorter days ahead, it’s very likely that Vitamin D deficiency will creep in by late autumn unless you take steps to prevent it.

Why Vitamin D Matters for More Than Just Bones

Although we call it a vitamin, Vitamin D is actually a hormone, and almost every cell in your body has receptors for it. It’s involved in hundreds of essential functions, far beyond bone health, including:

• Helping your body absorb calcium for strong bones and teeth

• Supporting a healthy immune system and balanced inflammation

• Regulating blood pressure and cholesterol

• Balancing blood sugar and insulin

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

• Boosting mood and energy, and protecting against depression and anxiety

• Reducing inflammation and supporting skin health (including psoriasis and eczema)

• Supporting heart health and protecting against autoimmune conditions

If you’re dealing with any of these issues — or even just persistent fatigue, low mood, or frequent colds — it’s worth considering that Vitamin D deficiency could be part of the picture. A simple blood test can confirm your levels.

Choosing the Right Supplement

When shopping for a supplement, look for Vitamin D3 with added Vitamin K2. The K2 is a crucial co-factor that helps direct calcium into your bones rather than letting it accumulate in the arteries.

💡 The Takeaway:

If you recognise any of the deficiency signs above, don’t ignore them. Small, simple dietary changes can have a profound effect — not just on how you feel day to day, but on your long-term health.

If you’d like personalised support on optimising your diet, I offer a FREE 30-minute consultation where we can explore what’s going on for you and how to get your gut health back into balance. Use the link, below, to book.

Essential fats are just that — essential. They’re vital for every cell in your body, yet many of us simply aren’t getting enough. Historically, traditional diets across the Mediterranean and Asia were naturally rich in essential fats thanks to plentiful seafood and fresh produce. But today’s modern diet? Not so much.

These polyunsaturated fats — most famously the omega-3s — can’t be produced by the body, so we must get them from food. And if we don’t? The consequences can ripple through almost every system in our body, from our brain to our gut, skin, mood and even immunity.

So, how do you know if you’re running low? Here are the 9 most common signs of essential fat deficiency, plus practical steps to turn things around.

🩺 9 Signs You May Be Deficient in Essential Fats

• Low mood, depression or anxiety

• Dry, flaky skin or persistent skin issues

• Allergies and hay fever

• Digestive problems or IBS-type symptoms

• Attention and focus problems (in adults or children)

• ADHD symptoms in children

• Irritability and mood swings

• Dry eyes

• Brain fog or poor memory

If several of these sound familiar, it’s worth taking a closer look at your diet and your essential fat intake.

🥑 How to Rebuild Your Essential Fat Stores

1. Eat Oily Fish Several Times a Week

Aim for 2–4 portions weekly of oily fish like mackerel, salmon (wild if possible), sardines, fresh tuna or anchovies. These are the richest dietary sources of essential fats and deliver them in the form your body can use straight away.
💡 Tip: Try making a simple mackerel pâté — a delicious way to add more essential fats without much effort.

2. Add Plant-Based Essential Fat Sources

While plant sources don’t convert as efficiently, they still contribute to your overall levels and support your health. Include:

• Chia seeds

• Flaxseeds

• Walnuts

If you eat meat, choose grass-fed options, which are naturally higher in beneficial fats

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

3. Rebalance Omega-6 and Omega-3

Modern diets are flooded with omega-6, which competes with omega-3 for absorption. Too much omega-6 tips the balance towards inflammation, while essential fats like omega-3 are powerfully anti-inflammatory.

✅ Swap sunflower or vegetable oils for olive oil or coconut oil.
✅ Cut back on processed foods — a major source of omega-6.

🧠 Why Essential Fats Are So Vital

• Reduce inflammation throughout the body

• Support brain function and mental wellbeing

• Protect cardiovascular health

• Crucial for foetal development during pregnancy

• Support hormone production

• Balance mood and emotional health

💡 The Takeaway:

If you recognise any of the deficiency signs above, don’t ignore them. Small, simple dietary changes can have a profound effect — not just on how you feel day to day, but on your long-term health.

If you’d like personalised support on optimising your diet, I offer a FREE 30-minute consultation where we can explore what’s going on for you and how to get your gut health back into balance. Use the link, below, to book.

Did you know that up to 80% of people may have a mineral deficiency — particularly magnesium? This powerhouse nutrient is behind over 300 essential processes in the body, from muscle function to brain health, gut balance to energy production. In fact, it even regulates other key minerals like sodium, potassium, and calcium, while supporting glutathione — your body’s master antioxidant.

When magnesium levels are low, you feel it. Fatigue, restless nights, anxious thoughts, and gut discomfort can all be linked to this common mineral deficiency.

What happens when your body runs low?

Research shows that magnesium deficiency disrupts the microbiome — the community of bacteria in your gut. In studies on mice, those on low-magnesium diets not only had poor gut diversity but also displayed behaviours linked to depression in humans.

Low magnesium leads to:

• Reduced beneficial bacteria

• Increased inflammation

• Poor gut health and lower mood

And it doesn’t stop there. Signs of a mineral deficiency may include:

• Leg cramps and restless legs

• Insomnia and poor sleep

• Anxiety, irritability, restlessness

• Fatigue and low energy

Magnesium is also crucial for healthy levels of GABA, the calming neurotransmitter. Without enough, your nervous system stays on edge.

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

What causes mineral deficiency?

Magnesium shortfalls are more common than you think. Here’s why:

• Soil depletion — modern farming strips minerals from our food supply

• Digestive issues — conditions like leaky gut, IBD, or SIBO reduce absorption

• Medication use — some drugs interfere with gut health and nutrient uptake

• Stress — high stress depletes magnesium rapidly

• Genetics — some people simply absorb it less efficiently

How to raise your magnesium levels naturally

The best sources of magnesium-rich foods include:

• Dark leafy greens

• Nuts and seeds

• Lentils and other legumes

• Whole grains

• Dark chocolate (75%+ cacao)

Ready to take action?

Don’t let a hidden mineral deficiency hold you back. If you’d like tailored advice and support, book a FREE 30-minute chat with me, link below — let’s explore what’s really going on in your body and how I can help you feel your best again.

What are collagen peptides?

Collagen peptides are a form of collagen that’s been broken down for easier absorption. Collagen itself is the most abundant protein in your body and a vital building block for muscles, skin, ligaments, and tendons. Without enough of it, your body struggles to stay strong, supple, and resilient.

There are 28 different types of collagen, but the most common are:

• Type I – the most abundant type, found in connective tissue throughout the body.

• Type II – supports skeletal joints and cushions the spine.

• Type III – found in skin and blood vessels.

• Type IV – helps protect organs, supports the kidneys, and plays a role in eye and ear health.

Because collagen production naturally declines with age, collagen peptides supplements have soared in popularity. Their hydrolysed form makes them much easier for your body to absorb and put to work.

Dietary sources of collagen

If you’d rather get collagen from food, options include:

• Bone broth (a rich, natural source of gelatin and collagen).

• Animal proteins like chicken, beef, pork, and fish.

• Egg whites.

Don’t forget vitamin C – it’s essential for collagen synthesis. Citrus fruits, kiwis, and broccoli are excellent choices, and supplementation can help your body produce and use collagen peptides more efficiently.

7 Benefits of Collagen Peptides

1. Gut Health – leaky gut support

Collagen peptides may help strengthen the gut lining, supporting your body in repairing and sealing intestinal cells. This can reduce the movement of toxins into your bloodstream and support a healthier digestive system.

2. Radiant, youthful skin

Collagen is a key component of skin elasticity, strength, and hydration. As natural levels decline, wrinkles and dryness become more visible. Research shows collagen peptides can improve skin elasticity and hydration, helping to slow visible ageing.

If you’re serious about supporting your gut health, my online course, The Ultimate Gut Health Programme, is the perfect next step. It’s designed to help you calm your digestive system, avoid common triggers, and still enjoy delicious, satisfying meals.

This blog is just the tip of the iceberg — the course goes much deeper, giving you everything you need to truly soothe your gut, feel lighter, and reclaim your digestive comfort.

👉 Click here to get instant access and start feeling the difference today!

3. Joint comfort and mobility

Collagen peptides help protect and repair cartilage, the flexible tissue that cushions joints. Supplementing may reduce stiffness and discomfort, especially in those with osteoarthritis or age-related joint changes.

4. Stronger bones

Declining collagen production also weakens bones, increasing the risk of fractures. Collagen peptides supplementation has been linked to improved bone density and resilience, helping you maintain strength as you age.

6. Overall recovery and resilience

Whether from exercise or day-to-day wear and tear, collagen peptides support tissue repair. This makes them popular with athletes and anyone wanting faster recovery.

The takeaway

Collagen peptides are a simple, effective way to support gut health, skin, joints, bones, and muscle. If you’d like tailored advice on how supplements and nutrition can support your digestive health, click the link, below.