Nourish and Nurture: Creating Healthy Resilient People Before Crisis Hits

Healthful Holiday Habits: How to Enjoy Your Break Without Going Off Track That worry that a week or two away is going to undo all your hard work? Let's take it off the table. In this episode I'm sharing how to stay grounded on holiday without turning your break into a project, so you come home rested and proud rather than spending the next month trying to recover. In this episode: Why a ho...

You Are Not a Fixer-Upper | Midweek Mindset You can renovate a house while you're still living in it. But you can't spend every waking moment pulling up the floorboards and then wonder why it never feels like home. So why are you treating yourself like a project that's never quite finished? If you're the one holding the career, the household, the appointments, everyone else's e...

Have you ever worked hard to lose weight, reached your goal, and still felt like it wasn't enough? Still picked yourself apart in the mirror? In this episode I tackle one of the most important and most overlooked truths in the world of weight, health, and wellbeing: that no number on the scales will make you feel good if you haven't done the inner work first. Drawing on over 23 years of cl...

Your Body Is Digesting Collagen - Not Delivering It Collagen is one of the biggest selling supplements on the market right now, and if you're a woman in perimenopause or menopause, it's being marketed at you hard. Younger skin. Stronger nails. Thicker hair. Healthier joints. But what if the most fundamental claim behind every one of those promises is based on a misunderstanding of basic bi...

In this episode, I'm unpacking the real science behind food guilt — and why beating yourself up after eating isn't keeping you on track. It's actively working against you. You'll learn: Why food guilt triggers your HPA axis and spikes cortisol, increasing cravings, reducing satisfaction, and impairing the very self-regulation you're counting on How chronic stress hormones ampli...

Are you exhausted by being told to eat less — only to end up hungrier, more stressed, and back at square one? In this episode, Sarah cuts through the noise on fat loss, portion sizes, and why your body isn't broken — your approach might just be. You'll discover: Why eating more of the right foods can actually help you drop body fat — without deprivation The science behind energy density an...

Are you spending a small fortune on supplements that aren't actually doing what they promised? In this episode, I through the noise on five of the biggest names in the wellness space right now and tell you what the science actually says. We're also talking about why burnt-out, perimenopausal women are the supplement industry's favourite customer, the marketing tactics designed to make...

What if emotional eating isn't the problem — it's the signal? In this episode, I'm reframing one of wellness culture's most misunderstood topics. Drawing on over 23 years of clinical experience, I explore why depleted, caregiving, sleep-deprived women reach for food — and why the answer isn't another coping strategy list. In this episode: Why emotional eating is a normal, human...

If you've spent years trying to eat less, cut back, and restrict your way to better health — this episode is your permission slip to stop. In this week's episode, I explore why healthy eating in midlife is far less about what you take away, and everything about what you add in. Drawing on CBT, positive psychology, and the latest nutrition research, I unpack why restriction is working again...

Ever wonder taking care of yourself is so hard? This episode explores the psychological and practical barriers we often face...and how we can minimize them: ↳ Why “putting yourself first” feels hard (and it’s not laziness) ↳ Barriers: time-crunch illusion, doomscrolling as stress relief, low motivation, poor sleep, low confidence, overwhelm and guilt ↳ How to spot the “I’ll do it when it feels eas...

From Friction to Freedom Feeling like you're doing everything right but fat loss still feels impossibly hard? This episode breaks down common challenges that sabotage women's progress — and gives you the simple, practical solution for each one. You'll learn how to tackle: Confusion and overwhelm → Simplify into 3-4 non-negotiables Decision fatigue → Two Defaults + One Wildcard system N...

Emotional eating isn’t a character flaw — it’s often your nervous system doing its best to soothe, steady or protect you in the moment. In this episode, we reframe emotional eating as a compassionate coping strategy, while also exploring why food can’t be the only tool in your emotional toolkit. You’ll learn how to spot the urge earlier, reduce shame (which fuels the cycle), and build simple, real...

Today we’re talking about something that quietly sabotages so many health and wellbeing goals: self-criticism and self-sabotage. Not because you’re lazy, broken, or lacking discipline… but because your brain is doing what it was designed to do: protect you. We’re going to unpack the neuroscience and the life experiences that shape your inner critic, why “I’m not good enough” feels so convincing, a...

I hope you have had, or are still enjoying, a restful and recharging festive break. If you’re listening to this as someone in your 40s trying to lose weight, get stronger, feel calmer, and stay consistent without burning out, this episode is for you.  We are going to delve into the topic of discipline and how to harness it without it feeling like a rod you beat yourself with. Because discipline ge...

Christmas is sold as “the most wonderful time of the year” – but for so many women over 35, especially busy professional mums, it feels more like overwhelm on repeat. In this episode, I’m breaking down why the wheels so often come off with food, movement, mood and sleep in December – and how you can do things differently this year without going “all or nothing”. We’ll talk about the real-life pres...

You can’t open social media without seeing something about them, but there’s also a lot of confusion, fear as well as hope wrapped around these meds – especially for women in their 40s, 50s and beyond who’ve tried countless diets. I’m joined today by my colleague GILLIAN GALWAY , who is both a dietician and neuroscientist who supports individuals to transform their habits and relationship with foo...

Think of mood like a table with four legs: blood sugar stability, nutrient status, inflammation, and the gut–brain axis. If one leg wobbles, the whole table rocks. Blood sugar & energy: High-fibre carbs + protein + healthy fats slow the “sugar roller-coaster,” reducing irritability, jittery anxiety and energy crashes. Key nutrients: Omega-3s, B-vitamins, iron, iodine, selenium, magnesium and v...

This week's episode will help you to know how to eat in order to protect heart, bone, brain and metabolic health. Learn a simple, science-backed plate framework and UK-brand swaps (Tesco, Sainsbury’s, M&S, ASDA, Lidl) to start improving cholesterol, blood pressure and blood sugar this week. Leave with ready-to-use meal builds, smart snacks, and microwave/locker-safe options that fit real l...

Overthinking isn’t deeper wisdom—it’s a loop that drains time, spikes stress, and stalls action. In this episode, we unpack why your brain keeps hitting “buffering,” then give you a simple reset to get moving again. Expect less stress, more momentum, and a tangible lift in productivity and confidence. What you will learn in this episode: The real trade-offs Benefits (in small doses):  thoughtful p...

I have been teaching people about the Vagus Nerve for over 6 years as a therapist in treating trauma and as a coach to teach somatic strategies to navigate stress. Polyvagal theory, introduced by Dr. Stephen Porges, describes how our autonomic nervous system organizes around safety , danger , and life threat . Think of three “settings”: Ventral Vagal – Social Safety & Connection Felt sense: Ca...

Welcome to the 100th episode of Nourish and Nurture! After a well-earned break over summer I am back and today is a milestone. To celebrate, I’m joined by a very special guest: Joanne Hall, also known as Coach Jojo—a highly respected personal trainer and fellow coach. Together, we’re discussing how women, especially in midlife can harness holistic health in simple and meaningful ways, all with les...

Today, I’m bringing you a short but mighty episode — we’re busting  nine common myths  that could be secretly holding you back from: Losing unwanted weight sustainably Thriving in your body through menopause And finally building healthy habits that stick Let’s get you back in the driver’s seat — informed, empowered, and myth-free. If today’s episode helped bust a myth that’s been holding you back...

If you’re a woman in your 40s, perhaps navigating the rollercoaster of perimenopause, and you yearn to feel more energised, leaner, and truly confident, but you find yourself constantly tripping over your own feet, then this episode is for you. We’re talking about those patterns that hold us back, whether it’s through our food choices, our relentless work ethic, blurred boundaries, sacrificing sle...

We’ll explore how your brain, your emotions, your habits—and even your sleep—conspire to push you toward food. But more importantly, I’ll walk you through five practical, real-world solutions that you can start using today. Ditch emotional eating so that you can feel your best! Tune in to find out why it hard to combat and how to minimize it.

Welcome to "The Mind in Transition," where I explore the psychological landscape of menopause with evidence-based insights and practical solutions. Today we're diving deep into one of the most significant yet under-discussed aspects of women's health: the mental health impact of menopause transition. Did you know that menopause affects approximately 13 million women in the UK at...