Nourish and Mum

Let’s talk about what working with me looks like - and answering the questions people don't always ask out loud. Is it worth the money? What if I've tried coaching before and it didn't work? What if I can't commit to three months? What if I just don't have the time? All of it. Covered. In less than ten minutes. If you've been thinking about it - this is the episode to listen to. Nourish Reset — £9...

People say this to me a lot. And yes, I guess I am. But being in shape doesn't mean you're happy with everything. It doesn't mean you don't have insecurities. In this episode I'm being honest about what two pregnancies actually did to my body. What you can get back, and what you probably can't without going under the knife. Why the women you're comparing yourself to on...

Last week I did an experiment. Every time I went to the kitchen and picked something up, I plated it up and left it on the worktop instead of eating it. By the end of the day, this is what was on plates. 180. 350. 180. 100. 70. 880 calories. Of snacks I hadn't planned, hadn't logged, and wouldn't have remembered. And I'm a nutrition and strength coach! In this episode I'm talki...

I weigh myself every morning. Apparently that means I'm obsessed. It doesn't. But it wasn't always like that. There were definitely times the number on the scales would decide my mood for the whole day. Good number, great day. Bad number - what's the point. In this episode I'm talking about the scales. What the research actually says about whether daily weighing helps or hurts....

For most mums, the missing piece isn't more information. You know what to do. The problem is doing it consistently - week after week, inside a real life that keeps getting in the way. This episode is about accountability. Why it's the gap between knowing and doing. Why your partner and your best friend can't fill that role - and why that's not their fault. And what the research act...

We know consistency with a few habits is the thing that actually changes how you look and feel. But most of us try to build it through streaks. Hit the protein every day. Walk every day. Whatever you do, don't break the chain. And then the toddler is up all night. Or it's just a Wednesday and everything falls apart. The streak breaks and suddenly the whole thing feels pointless. I used to...

We all have them. The weeks where things go “off plan”, you eat more than you intended, and the structure just isn't there. Most people respond in one of three ways. The full fuck it. The cupboard clearout. Or the total restriction. And none of them help. This episode is about why AND what to do instead. If your plan can't survive a normal, imperfect, real-life mum week, it's not the r...

Being a mum is hard.  Trying to lose body fat and stay consistent on top of that - even harder.  This episode is about why. Not just the obvious stuff - the time, the tiredness - but what's actually happening hormonally when you're running on stress and not enough sleep.  And why it's not your fault it keeps feeling like an uphill battle.  Plus why having someone in your corner changes...

The plan to overhaul everything never survives the chaos of real mum life. Even with the best of intentions, three days in, something happens, and the whole thing is a write-off. This episode is about why small tweaks, done consistently, beat the perfect plan every time - and how to figure out which ones are actually worth your energy. I'm also talking about the thing that makes the biggest di...

Fitting exercise in feels like just another thing on an already impossible list. This episode is about changing that. Not by adding more to your day - but by using the bits you're already in slightly differently. Squatting to pick up toys. Taking one thing upstairs at a time. Chopped veg at eye level in the fridge. Small stuff that doesn't feel like anything, but adds up more than you thin...

Everyone wants the number. The one that’ll make everything click. This episode is about why I’m not going to give you one - and why that’s actually better for you. I’m covering why all calorie numbers are estimates to begin with, why a range works better than a single target, and the 1200 calorie thing - including the starvation mode myth and what’s actually going on when it feels like nothing’s w...

You’re doing the right things. Eating well, being sensible, not going mad. And nothing’s happening. It’s probably not what you think. In this episode I’m walking through the two things that quietly undo a lot of really consistent effort - and what actually holds up long term. Find more from me @nourishandmum on insta and www.nourishandmum.co.uk

You’re doing everything. The kids, the job, the house, the mental load of just keeping it all going. And looking after yourself is the thing that keeps slipping. This episode is for the mum doing the school run and the mum surviving the toddler years. Both of you. Because it’s hard either way. I want to be honest about what the day actually looks like first - because I think skipping that bit and...

You’ve had a big weekend. Maybe a work do, a birthday, a week where you were just knackered. And now it’s Sunday night and you’re already planning it - salads, no snacks, back on it from Monday. And you mean it. You genuinely do. By Tuesday it’s fallen apart and you feel worse than you did before you made the plan. In this episode I’m talking about why that keeps happening - not in a fluffy way, b...

One rough week doesn’t mean the approach isn’t working. But it can feel that way. The temptation to scrap everything and starting something new is real. In this episode, I’m talking about why that urge is often the thing keeping you stuck, and what to actually ask yourself before you change a single thing. We also cover how to think short, medium and long term. Find me on Instagram @nourishandmum...

I have a wedding mid-September. My wedding! And this is the honest version of how I’m getting there. In this episode I’m sharing where I’m actually starting from - what’s working, what isn’t, and why I’m not doing what most expect a nutrition to do before her wedding! No crash diets. No cutting everything out. No starting over every Monday. Just the clam, logical approach I use with the mums I coa...

In this episode, we talk about the expectations many mums place on themselves - not just around food and exercise, but across work, motherhood, and life in general. When the standard becomes “do everything well”, health habits can easily become another source of pressure. This episode explores why perfection often leads to starting over again and again, and why shifting towards a “good enough” app...

In this episode of Nourish & Mum, we shift the conversation from evening eating to something many working mums notice during the day: workplace snacking. Biscuits in meetings, birthday cake in the office, snacks in the kitchen, eating while answering emails - work environments can make food decisions surprisingly difficult to navigate. This episode looks at why daytime grazing happens so easil...

In this episode, we “zoom out” from evening snacking and look at the bigger picture. Sometimes the snack isn’t really the issue, it’s that evenings feel heavy, intense, or like the only time that’s yours. We talk about why evenings often carry so much weight after a full day of parenting, and how small shifts - like building tiny pauses earlier in the day or creating a clearer “switch-off” signal...

In this episode, we move from understanding evening snacking to handling it in real life. If you’ve ever found yourself in the kitchen at 8:30pm wondering how it’s escalated again, this episode is about what to actually do in that moment - without banning snacks or starting over tomorrow. I talk about how to check whether you’re genuinely hungry, why grazing tends to feel chaotic, how to make eati...

In this episode, we take a deeper look at why evening snacking feels so intense for so many mums. If you’re fine all day and then the evening hits - and suddenly you want quick, carby, sugary foods - this isn’t random and it isn’t a lack of willpower. We explore what’s often driving it: the “collapse” after holding everything together all day, unintentional under-eating earlier on, the feeling tha...

In this episode, I talk about how to make meals easier - not more impressive, not more exciting - just easier to manage in real life as a mum. I explore why meals often start to feel effortful and mentally draining after kids, and how reducing decision-making and relying on familiar, repeatable meals can make consistency feel more achievable. This episode looks at practical ways to simplify meals,...

In this episode, I talk about what to do when things go off track - without resetting, restricting, or waiting for the “right” moment to start again. I explore why restarting often creates pressure and keeps mums stuck in cycles of stopping and starting, and why returning calmly to what works is a far more effective approach. This episode introduces the idea of having something familiar to return...

In this episode, I explore why consistency often feels like the hardest part of looking after your health as a mum. I talk about why many mums feel stuck in a cycle of starting, stopping, and feeling like they can’t stick to anything - even when they care deeply about their health and know what they “should” be doing. This episode looks at how perfectionism, decision fatigue, and food taking up to...

In this episode of Nourish & Mum, I explore why dieting so often feels harder after having children - even for mums who care about their health and genuinely want to feel better. I talk about the emotional pull between wanting more energy and confidence now, while also prioritising the needs of young children during such an intense season of life. This episode covers some of the reasons dietin...