VDA Nutrition

Hormonal shifts impact metabolism and fat storage in perimenopause, especially around your belly.

While some is normal and even healthy, too much can be problematic to your health and can lead to insulin resistance, diabetes, heart disease and inflammation.

My 30-day protocol can help reduce visceral fat, balance your hormones, and make you feel your best during this stage of life.

These are key pillars and goals.

● Control blood sugar levels and keep insulin low
● Invest in sleep
● 10 min walks after each meal
● Emotional release/stress management.
● Daily movement and consistent weight training
● Increase protein intake overall
● Choose organic, whole foods for maximum benefits.
● Consistent supplement routine throughout the 30 days
● Stay hydrated
● Be gentle on yourself, always

For further tips and advice, visit my blog. Link in bio. It includes a free downloadable PDF.

When we hear the word 'insulin', we tend to think of diabetes, but insulin matters long before blood sugar becomes abnormal.

Despite what social media might have you believe, insulin is not the enemy.

Insulin is an essential hormone that helps move glucose from your bloodstream into your cells, where it can be used or stored for energy.

What matters is how sensitive your body is to insulin.

When insulin sensitivity declines, your body may need to produce more insulin to manage the same amount of glucose, sometimes while your blood sugar still appears “normal”.

So, how can we support insulin sensitivity?

● Build and preserve muscle.�
Muscle is one of the body's major sites for glucose disposal.

● Move after meals.�
Even a 10–15 minute walk can help your muscles use glucose.

● Build better meals.�
Think protein + fibre + healthy fats + predominantly whole foods.

● Prioritise sleep.�
Poor sleep can negatively affect insulin sensitivity, appetite and food choices.

● Stop fearing carbohydrates.�
A rise in glucose and insulin after eating is normal. The goal isn't to eliminate insulin "spikes"; it's to help your body respond to insulin effectively.

Metabolic health isn't just about your blood sugar reading. It's about muscle, movement, nutrition, sleep, body composition and how efficiently your body manages energy.

Don't fear insulin. Focus on insulin sensitivity.

What if the pain is real but the source isn't where you think it is?

I'm totally obsessed with Dr John Sarno's concepts.

He spent decades exploring the connection between emotional stress and physical pain, and his controversial idea is that unresolved anger, fear, grief, pressure and emotional tension could sometimes contribute to very real physical symptoms.

Stress, for example, isn't only something you think, your body responds to it too.

A clenched jaw.� Tight shoulders.� Shallow breathing.� Digestive changes.� Poor sleep.� A racing heart.

Your nervous system is constantly responding to what is happening in and around you, and it goes both ways.

Your brain influences your body, but your body also sends information back to your brain.

One important pathway is the vagus nerve, which carries signals between the brain and organs, including the heart, lungs and digestive system.

Mind → body.�
Body → mind.

A conversation happening all day long.

This is where Dr Sarno was ahead of his time.

Not every aspect of his theory has been scientifically proven, but modern pain science increasingly recognises that pain is not simply a direct measure of tissue damage.

The brain, nervous system, previous experiences, emotions, stress and our perception of threat can all influence how pain is experienced.

The pain is real, even when there isn't ongoing physical damage to explain it.

So, health isn't just about what you put in your body, it's also about understanding the relationship between your brain, your nervous system and the way your body responds to life.

Dr Sarno's work may have been controversial, but one idea feels increasingly relevant, the mind and body were never separate in the first place!

Creatine is one of the safest and most thoroughly researched nutritional supplements available.

Far from being "just for bodybuilders", it is one of the few supplements with decades of research supporting its use, including across the female lifespan.

It offers meaningful benefits for women's strength, performance, cognitive health, healthy ageing and longevity.

Creatine is a naturally occurring compound synthesised from the amino acids glycine, arginine, and methionine. Around 95% of the body's creatine is stored in skeletal muscle, where it plays a critical role in regenerating adenosine triphosphate (ATP), the body's primary source of energy during short bursts of high-intensity activity.

As muscle is described by medical experts and researchers as a critical organ for longevity, this is where creatine and the pillars of longevity combine:

● Maintaining muscle supports strength, mobility, and healthy ageing.
● Muscle plays an important role in blood sugar regulation and overall metabolic health.
● Preserving muscle helps maintain function, balance, and independence as we age.

Creatine does far more than support muscle growth.

Ongoing research suggests creatine can also benefit brain energy metabolism, cognitive function, and the physiological changes throughout a woman's life, as these changes influence how the body uses and stores creatine.

Research suggests that fluctuations in oestrogen may affect creatine metabolism, muscle function, and energy production. As oestrogen declines during menopause, women experience accelerated losses in lean muscle mass, strength, and bone mineral density.

Creatine supplementation may help counteract some of these changes, particularly when combined with resistance training, and is one of the very few supplements that have earned a place as a consistent recommendation across the female lifespan.

If your goal is to stay strong, active, and resilient for years to come, creatine should be a staple.

We all have a chronological age, the number of years we’ve lived.

We also have a biological age: a reflection of how our cells and systems are functioning beneath the surface.

Your biological age is influenced by more than time. It reflects the cumulative impact of:

✨ Nutrition�
✨ Stress�
✨ Sleep�
✨ Movement�
✨ Environmental exposures�
✨ Metabolic health

Ageing is a complex biological process involving changes in inflammation, cellular repair, mitochondrial function, and hormonal regulation.

The exciting part?

While we cannot stop ageing, we can influence the biological processes that shape how we age.

Science shows us that these areas affect ageing and what to do.

#1

Low-grade, persistent inflammation, often referred to as inflamm-ageing, is a hallmark of ageing biology.

Supporting a healthy inflammatory response starts with the foundations:

A diverse whole food diet �
Omega-3-rich foods�
Regular resistance training�
Consistent, restorative sleep

Ditch processed foods and reduce your inflammation significantly

#2

Your daily choices and lifestyle influence pathways involved in cellular health, including oxidative stress, inflammation, and metabolic function. They leave biological footprints.

One of the most exciting areas of research is around how you speak to yourself; your body is always listening.

Every thought, every word, and every belief sends a message, your body is always listening.

Research suggests that chronic negative self-talk can contribute to ongoing stress, activating biological pathways linked to accelerated cellular ageing. In contrast, a kinder, more compassionate inner dialogue may help regulate the nervous system, reduce stress, and support healthy ageing.

The way you speak to yourself doesn't just shape your mindset, it can influence your biology.

Today, notice your inner voice.

Is it supporting your wellbeing, or keeping your body in a constant state of stress?

#3

Muscle is a longevity organ. Maintaining muscle mass is one of the strongest predictors of healthy ageing.

Protein intake, resistance training, and adequate recovery are essential for preserving strength, mobility, and metabolic health.

#4

Stress affects your biology

Chronic stress can influence cortisol rhythms, inflammation, immune function, and sleep quality.

Supporting your nervous system is an important part of supporting longevity. Calm down; ditch the endless health protocols and wearables, even for a day.

#5

Ageing well starts before you feel the effects. Longevity isn't about chasing a younger number, it's about creating the biological environment that allows your body to repair, adapt, and thrive.

Your future health is shaped by what you think and do each day.

Be a light traveller.

With the growing popularity of GLP-1 medications like semaglutide, more people are becoming curious about how the body naturally regulates appetite.

While food can't replicate the effects of GLP-1 medications, the way we eat can help support our body's own natural GLP-1 response. Certain foods encourage the release of this hormone after meals, helping to promote fullness, support healthy blood sugar levels, and contribute to overall metabolic health.

While these effects aren't as strong or long-lasting as medication, they're an important part of how our bodies naturally regulate hunger and metabolism. It's a reminder that simple, everyday food choices can work with our bodies to support long-term metabolic health.

So, what is GLP-1?

Glucagon-like peptide-1 (GLP-1) is an incretin hormone released from enteroendocrine L-cells in the distal small intestine and colon in response to nutrient intake.

Its actions include:

● Enhancing glucose-dependent insulin secretion
● Suppressing glucagon release
● Slowing gastric emptying
● Increasing feelings of satiety
● Reducing subsequent energy intake

Collectively, these effects contribute to glucose homeostasis and appetite regulation.

Understanding how nutrition influences your physiological pathways, it gives an opportunity to work with your body's natural systems rather than relying solely on external interventions.

But what if the pursuit of perfect health is actually making us feel worse?

I believe that true wellbeing isn't built on chasing the latest health trend or purchasing the most expensive supplement stack, it's built on understanding your body, meeting its basic needs consistently, and recognising that health is not something to "hack", it's something to nurture.

Our bodies have evolved over thousands of years with built-in sophisticated systems designed to communicate with us.

Hunger. Fullness. Fatigue. Energy. Cravings. Thirst. Even mood changes can all be signals worth paying attention to.

Modern life often teaches us to override these messages.

We eat according to the clock instead of our appetite. We push through exhaustion because our productivity demands it. We ignore stress until it manifests physically. We rely on apps to tell us when to move, drink water, or sleep.

Listening to your body doesn't mean ignoring science; it means combining scientific knowledge with your own lived experience.

Read my latest blog - HEALTH OPTIMISATION. HAS IT GONE TOO FAR.

https://vdanutrition.com/health-optimisation-has-it-gone-too-far/

Research shows that women live 25% longer than men ...
.. but they spend 25% of this time in poor health.⁠

In my experience, women often suffer in silence. ⁠

Most research on fasting, hormones, exercise, and biomarkers—the list goes on—is mostly done on men (we are not small, men).⁠
⁠
The gap needs to widen on education in and around female health, especially hormones, where lifestyle and emotions tend to catch up to us.⁠

Swipe for my guide on how, as women, we can naturally optimise our hormones for health. ⁠⁠

When cortisol remains elevated into the evening, it may:

Disrupt your natural sleep-wake cycle
Affect reproductive hormones, including progesterone
Influence thyroid function through chronic activation of the stress response
Make it harder to relax, even when you're physically tired

Supporting healthy cortisol rhythms starts with:

✔️ A consistent sleep schedule�
✔️ Morning sunlight exposure�
✔️ Regular physical activity�
✔️ Limiting caffeine later in the day�
✔️ Managing daily stress

Certain supplements may also help support relaxation and sleep quality when used appropriately:

ASHWAGANDHA

An adaptogenic herb that helps your body adapt to stress and promotes a calmer, more balanced response.

MAGNESIUM

One of magnesium's key roles is supporting your nervous system, which is why getting enough can help promote relaxation.

APIGENIN

A natural compound found in chamomile, it is gaining attention for its potential calming benefits. Although the results are encouraging, more high-quality research is still needed.

L-THEANINE

A naturally occurring amino acid in tea that's been shown to support relaxation and may help reduce stress, all without causing drowsiness.

If you feel exhausted at night, but your brain won't switch off and you are finding it difficult to fall asleep, it isn't always a sleep problem. It can be a sign that your stress response is working overtime.

Nothing beats the feeling of a good night's deep sleep, right?

To have a good night's sleep is to rejuvenate your daily health and vitality.

It's one of the most important investments you can make in your long-term health and longevity, plus it extends to every aspect of health, from mood, memory, and cognitive function to energy, resilience, hormone balancing, and healthy weight management.

This is my natural guide to get deep sleep every night.

💤 Have a fixed meal time for dinner, aiming for early evening. Eating too late raises core body temperature and delays sleep onset.

💤 Reduce sugar and refined carbs in the evening to avoid blood sugar crashes during the night

💤 Hydrate well during the day, not right before bed

💤 Remove all stimulation at least 60 minutes before sleep, yes, that includes your phone

💤 Eat breakfast to anchor your circadian rhythm and train your body clock

💤 Walk after dinner to gently lower cortisol and prepare your nervous system for rest

💤 Avoid caffeine after 12pm; it has a half-life of 5–7 hours and disrupts deep sleep stages

💤 Keep consistent sleep and wake times; your body thrives on rhythm

💤 Create a cool, dark, and quiet sleep environment to signal safety to your brain

💤 Supplements to explore: Ashwagandha, magnesium, saffron, apigenin

The goal isn't simply to sleep more.

The goal is to achieve deep, restorative sleep for 8-9 hours.