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A critical review of continuous glucose monitor (CGM) use

In this video we discuss the use of continuous glucose monitors. What populations they are best suited to, interpretation relating to the data provided by these monitors, factors beyond the food you eat that influences your glucose response and how...

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Lipoprotein (a): What is it and how does it impact cardiovascular health?

When it comes to cardiovascular health, many of us will be familiar with names like LDL and HDL cholesterol and even perhaps triglycerides, for those with a stronger interest in this subject. However, there is one important molecule that very...

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What is Apolipoprotein B (ApoB)? Why ApoB is more important to assess than just cholesterol

When it comes to understanding fats (cholesterol in particular), we have grown more and more uncertain around how cholesterol influences heart attacks and strokes. We’re none the wiser when it comes to understanding our ‘good’ cholesterol vs ‘bad’ cholesterol and...

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How to increase faecal pancreatic elastase naturally

In this article we dive into a common stool test marker, pancreatic elastase. Firstly, we explore what pancreatic elastase is, typically reference ranges for pancreatic elastase on a stool test and how our team of Nutritionists and Functional Medicine Practitioners...

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Natural ways to lower your triglyceride levels

Have you been told you have high triglyceride levels? Perhaps you want to know what caused it and what you can do to lower your triglycerides. In this article we take a deep dive into what triglycerides are, there relevance...

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The best functional medicine blood tests for cardiovascular risk

In this article we look at some common and some less common cardiovascular risk blood test markers that we use in our functional medicine clinic. We discuss what these markers are and provide typical ranges to aim for to help...

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Hyrox & CrossFit: Pre, Intra & Post Training Supplementation

This article explores the three must-have supplements for CrossFit and Hyrox-style training, covering pre-training boosts, in-session sustenance, and post-training recovery to optimise performance and wellbeing.

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Cholesterol: Looking beyond total and LDL cholesterol

In this video, Danny helps you understand more about cholesterol. What is cholesterol, how does the body use cholesterol? Danny also dives into more advanced assessments that look at LDL cholesterol particle numbers and sizes and why looking at this...

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Understanding your thyroid hormone blood test results

In this article we look at interpreting your thyroid hormone blood test results. To do this I break down each individual marker, what it is and why it is tested. Throughout the article we discuss the potential imbalances or patterns...

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Semaglutide & Sustaining Weight Loss

In this video, Danny discusses what this medication is, how it works in the body and who it may be for. Recently, this medication has gained in popularity because it has been approved for the management of obesity and weight...

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Faecal Zonulin: What is it and how can you lower it naturally?

In this article, we will take a deep dive into a common marker found on comprehensive stool tests, Zonulin. We look at what zonulin is, it's association to health issues, what it means for your gut health and what can...

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Turmeric & Curcumin: Helpful or Hype

In this article, we explore the spice turmeric as well as its popular active component, Curcumin. How might turmeric and curcumin benefit your health and is there good evidence behind its use? If it can help, what conditions might it...

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Calprotectin: What it is and how you lower it naturally

In this article, we look at the stool test marker known as calprotectin. We explore what calprotectin is, what it means if your calprotectin levels are elevated and how to interpret your test results. We also look at natural ways...

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How Functional Medicine can help you overcome constipation naturally

In this article, we explore the many causes of constipation and how nutrition, lifestyle and functional medicine can help to alleviate constipation and associated symptoms. We explore the role of lab testing looking for underlying causes as well as supplements...


Nutritionist approved protein powders for 2023: Why and how to use them

In this article, I’m going to look over some of my favourite protein powders, why I might use them, for whom or under what circumstances and some simple tips with the best ways to incorporate them.


The Healthiest Snack in the World

In this article we are going to look at some research looking at intermittent periods of exercise and its impact on muscle protein synthesis. We also explore other benefits of exercise snacking.


5 basic nutrition weight loss tips by a nutritionist that don’t involve counting calories

Creating a calorie deficit is an accepted goal to effectively support someone’s weight loss journey. However, not everyone wants to track, measure, or count calories. Below you will find some tips that are not directly quantifying calories but may help...


What is the best type of exercise for weight loss and fat loss?

If you are embarking on a weight and fat loss journey and want long-term success, you may be considering what exercise can help you reach you best reach your goals. This article covers the pros and cons of different exercise...


How to manage hunger successfully for weight loss

What is hunger? Hunger is a physiological process – in other words, the physical body is signalling that food needs to be consumed to maintain energy levels. Different chemical substances and signals produced by both the brain and the gut,...


Top 10 lifestyle behaviours for weight loss

We all know that creating a calorie deficit is what matters for losing weight – simple right? Doesn’t mean it’s easy! However, if you have the lifestyle behaviours in place then you can make it a lot easier for yourself!...


The pros and cons of tracking calories for weight loss

This article explores the popular methods for tracking your nutrition intake: calorie counting, flexible dieting and meal plans and provides some top tips for tracking your nutrition intake. For most people, calorie counting tends to be done on an app...


Why is protein important for weight loss?

If you are embarking on a weight and fat loss journey, you are likely wanting to be setting yourself up for success. Research shows that the role of protein within your diet could be one of the most important tools...


The importance of fibre for weight loss

Eating foods that are naturally rich in fibre are a corner stone of any successful weight loss journey! This article covers some of the many benefits of fibre, examples of high fibre foods, some tasty meal ideas, as well as...


Does Non-Exercise Activity Thermogenesis (NEAT) improve weight loss?

If you are looking for success in the long term with your weight loss goals, then NEAT is one of the most valuable tools in your toolbox. Read on to find out more about what NEAT is, what happens to...


How to measure weight loss success

How do you measure when you’ve reached success on your weight loss journey? And how do you know if you’re on the right road to where you want to get to in the meantime? Having clear goals allows you to...


13 Tips to help you lose weight and keep it off for good

Following weight loss, people on average regain a third of their weight lost within a year and the rest within 3-5 years (Avenell et al. 2004, Dansinger et al. 2007). If you do not want to be one of these...


5 mindful strategies for successful weight loss

How we eat is often overlooked when it comes to weight loss. Retaining a level of mindfulness over our choices can have a profound impact on what we actual choose. Stress can impact our brain, leading to more impulsive decisions...


Harnessing the power of support on your weight loss journey

Support can often be an overlooked tool in any walk of life in addition to successful weight loss. This article provides an overview of its potential role in the weight loss journey, different types of support, and some tips for...


Can flexible dieting help with weight loss?

In this article we provide a basic look at what flexible dieting is and some of the pros and cons to consider.


Does fasted cardio help with weight loss?

You may have heard or read that fasted cardio is superior for losing weight and fat and therefore wondered whether this is true. This article provides the science behind fasted cardio and some need to knows and top tips for...


Does meal timing and frequency matter for weight loss?

When and how much you eat are important components of setting up a weight loss diet and achieving a calorie deficit. Part of creating a personalised nutrition plan involves establishing meal frequency and timing that is optimal for you. This...


Does exercise help you lose weight?

If you are about to embark on a weight loss journey and are wondering about whether exercise can help you lose weight, this article provides you with the research on exercise and weight loss, along with some tips to use...


How do you calculate calories needed to lose weight?

If you’re about to embark on your weight loss journey then you need to understand the most important component for weight loss – creating an energy deficit. This article covers some of the factors that contribute to creating an energy...

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What is a good macronutrient intake for weight loss?

If you are setting up your diet for weight loss, then you may want to decide how much of each different macronutrient you will consume. Check out How to Calculate Calories to get this sorted first! This article provides a...

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What psychological factors affect weight loss?

In this article we look at five often overlook areas associated to weight loss psychology and how they may be impacting your ability to lose weight and maintain that weight loss.

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What is an appropriate body fat percentage goal?

The quest to lose body fat remains a popular google search and a common reason for people hiring nutritionists, health coaches and personal trainers. Common reasons for this desire to “optimise” body fat levels may be due to health concerns,...


Understanding metabolism and how to influence it

Understanding metabolism is key to managing your energy, weight, health and performance. This article provides a brief overview of what metabolism is, five facts on metabolism and five tips to optimise yours!

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Phase Angle Analysis: What this marker tells us about body composition and health

Phase angle is one of the markers we assess as part of our body composition assessments with clients and available as a standalone service.


Muscle mass: An under-appreciated tool in optimising health and longevity

If you’ve been considering when to start that resistance training programme and / or pondering over whether muscle mass really is that important, then this article is for you – it provides a brief overview of muscle mass and what...


Elevated waist circumference and visceral fat, what are the implications to health

The health risks associated with increased levels of body fat are commonly talked about, but where you store body fat may be of equal importance. This article highlights the numerous ways in which an elevated waist may be an indicator...

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Assessing Body Composition: The Pros and Cons

In the quest for optimal health and wellness, understanding the intricacies of our bodies goes beyond mere numbers on a weighing scale. Body composition is a critical yet often overlooked aspect of health assessments. Testing body composition helps to shed...

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Does the type of fat you have and where you store fat matter?

People often want to “lose” body fat, but what type of fat and from where you lose it matters – especially when it comes to health. Whilst you can measure body fat levels through body composition measurements, what does this...

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Body water: its importance and what factors influence it

Water is essential for life and that includes the human body! It is central to every chemical process that takes place in the body and has a multitude of important roles. This article provides a brief overview of the role...

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A guide to body composition assessment methods

This article covers some background on body composition, why it matters, and the pros and cons on the most common methods to measure body composition.

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The Stages of Change: How to optimise your progress in each area

Change isn’t all or nothing, and change doesn’t always equal action either. Successful change can be incremental and unfold over time as you become more ready to take on a new behaviour.

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How to build up your confidence around lifestyle change

Change isn’t easy and changing diet and lifestyle habits can be particularly difficult. It is very normal to not succeed straight away. Progress isn’t linear, and it comes with ups and downs, successes and setbacks.

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What is Your Health Score?

Have you ever checked out your credit score before? A credit score is a number based upon your credit history such as accounts you have, debt, payment history etc. In a nutshell, that score helps to qualify you for lending...

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Creating a wellness vision to keep you motivated and help you achieve your goals

Why do so many resolutions fail? It is often not for lack of motivation or enthusiasm. Most of us are incredibly motivated at the start, but after a few weeks this motivation slowly ebbs away, and it gets more and...

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Impactful listening

We often hear about the importance of proper communication. How we should talk more, to express our feelings and how we should work on our communication skills. And while this is imperative to our relationships and our wellbeing, one piece...

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3 unique ways you can benefit from working with a health coach

Lifestyle change is difficult, especially if you are doing it alone. It is why so many new years resolutions fail every year. Ever tried a new way of eating but haven’t been able to stick to it? Or signed up...

10 tips to improve insulin sensitivity

10 tips to improve insulin sensitivity

This article provides tips to optimise insulin sensitivity. The tips will also assist to: help manage blood glucose levels, prevent and/or reverse type 2 diabetes and reduce cardiovascular risk factors, PCOS and other insulin resistant associated conditions.

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Improve insulin sensitivity with these exercise tips

Insulin plays an essential role in the body, from facilitating the movement of sugar (glucose) into the cells, to promoting muscle synthesis, to stimulating the growth of new cells. However, like most things in life, we want just the right...

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Insulin resistance and weight gain: chicken or egg?

Whilst there is a definite relationship between insulin resistance and weight gain, which one comes first remains unclear. Both insulin resistance and weight gain are risk factors for type 2 diabetes and many other chronic diseases. Let’s examine their relationship.

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Stress and weight gain

During stress, we adapt our physiology and behaviour so that we are able to survive. This is known as the stress response. Under normal conditions, the stress response is vital and healthy. However, when activated repeatedly, it can have negative...

lifestyle factors and type 2 diabetes

Lifestyle factors and type 2 diabetes

Type 2 diabetes results from genetic and lifestyle factors. The great news is, lifestyle can be changed. Changes to diet, physical activity and weight (especially body fat) levels prevent and reverse type 2 diabetes. This article covers the key lifestyle...

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Exercise and type 2 diabetes

The more you move and more active you are, the more you exercise and the fitter you are, the healthier you’ll be and the longer you’ll live. Slightly over simplified, but you get my point!

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Inflammation and type 2 diabetes

A well-balanced inflammatory response maintains good health, prevents illness and aids recovery. However too much of an inflammatory response, known as a low-grade inflammatory response, is associated with a host of chronic diseases, one of which is type 2 diabetes....

learn how to manage stress and chill out like a pro

Learn how to manage stress and chill out like a pro

Stress. That dreaded word that we hear more and more. We know that too much is bad for us. We know it’s associated with chronic diseases, reduced immunity, poor sleep and weight gain. Unfortunately, that only seems to make the...

is low carb best for type 2 diabetes

Is low carb best for type 2 diabetes?

Expert advice on recommended carbohydrate intake for type 2 diabetes remains controversial making it particularly confusing to know how much to have. This article summarises research on the impact of a low carb diet on type 2 diabetes.

An introduction to insulin, insulin resistance and type 2 diabetes

An introduction to insulin, insulin resistance and type 2 diabetes

Insulin plays a fundamental role in how food is utilised and stored. A state of insulin resistance results in metabolic dysregulation, subsequent health issues and chronic diseases, such as type 2 diabetes. Read on to find out more about insulin,...

Small Intestine Bloating

A Functional Medicine Approach to Small Intestine Bacterial Overgrowth

In this article we look at the health of the small intestine with a particular focus on Small Intestine Bacterial Overgrowth or SIBO for short. Our Nutritionists and Functional Medicine Practitioners regularly see SIBO and help to support clients with...

a healthier approach to barbeques

A Healthier Approach to Barbeques

In this article, I am going to highlight some of the challenges with grilling and barbequing food. How there may be some health implications with the foods you choose to cook and how you cook them. Equally I want to...

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Foods & Nutrients that MAY provide some immune benefit and help with COVID-19

Let’s kick things off by being completely blunt and honest. Nobody knows if specific foods, nutrients or supplements will have a positive or negative impact on COVID-19, there have not been any specific tests as yet to look at this.

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Batch cooking ideas

Thankfully the initial madness that surrounded coronavirus food shopping habits and the access to food seems to have now finally calmed down. I have had a number of requests for meal ideas that can be batch cooked at home and...

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Home exercise routines for during this period of social distancing / isolation

In a previous article titled Online exercise class schedule to help you through lockdown, we provided a class timetable for online classes. You can download the PDF that we are updating on an ongoing basis. Simply reach out to the...

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The Importance of Scheduling, Structure and Purpose during Coronavirus

Maintaining a structure to our day is one of the areas that the government and mental health experts have been saying is of the upmost importance during this time of upheaval and uncertainty.

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Loneliness, connectivity and protection

At this exceptionally unusual time of coronavirus, there are a lot of negatives that we can focus on, however there have also been a number of positive shifts occurring as well that we should feel gratitude for. One that I...

Online Exercise Class Schedule

Online Exercise Class Schedule to help you through lockdown

In this article, I want to focus on exercise to support you through this challenging time and in particular this period of social distancing and isolation.

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Tips and services to help you manage stress and anxiety in the face of COVID-19

As someone who has suffered with anxiety and panic attacks intermittently for the last 10-15 years, I definitely have a level of empathy towards those with anxiety surrounding this outbreak of COVID-19.

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Natural approaches to managing the Coronavirus (COVID-19)

At the time of writing this piece (10th of March 2020) there have been around 115,000 cases of COVID-19 resulting in just over 4000 deaths globally. The rate at which the virus is spreading is causing a level of panic...

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The impact of light and technology on your sleep

In this article we look at the role of technology and the impact of artificial light on sleep health.

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Fay’s Halloween Recipes

Hey everyone. Fay here to spread some Halloween fun. I love Halloween for dressing up, making big curries and also for pumpkins. I love carving them and I love using the flesh to make some amazing recipes. They are seasonal...

how to improve energy: the role of anaemia

How to improve your energy: The role of anaemia and what you can do about it

Our energy levels can be affected by so many things, but one of the fundamental areas to consider is that of impaired oxygen delivery or what might be more commonly associated with anaemia.

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Why the Thyroid is important and what symptoms, imbalances and testing options you should be aware of

In this article I want to introduce you to the role of the thyroid in health and disease prevention. I will overview common symptoms and imbalances that can occur as well as possible testing.

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Vitamins & Minerals: Why they matter

Vitamins & minerals are collectively known as micronutrients. They are exceptionally important for maintaining and optimising health. Even though they are required in relatively small quantities, many functions within the body are dependent on sufficient amounts of these micronutrients –...

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Water: Why it’s important and how much should you consume?

There is a striking resemblance between the amount of water on this earth and the amount of water in the human body. With around 60-65% of the human body being water and 75-85% of the brain being made up of...

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Hitting the wall: What is it and what can you do about it

For those of you that have signed up to a long-distance event like a marathon you would have undoubtedly heard of “hitting the dreaded wall”. I myself am doing a 100 mile bike event in June of this year and...

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What fats are best to cook with

With an ever-growing body of research underscoring the importance of dietary fats in our meals, discerning the most beneficial fats for cooking has never been more paramount. This article delves into the structure of fats, highlighting why preserving their integrity...

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Foods to support a healthy digestive system

In this article I am going to discuss some basic tips to help you maintain a healthy digestive system through the food that you eat.

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Calorie and macronutrient breakdown of common foods

In this article I provide you with a full and accurate breakdown of the calorie and macronutrient levels of common foods and use other methods to help you make more informed decisions about portion sizes.

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Understanding your hunger meditation practice

In this exercise developed with the help of my colleague and Dietician Lara Rickard, we are going to look at a short mindfulness practice to help you understand your hunger.

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Understanding Hunger: Physical and psychological cues

Have you ever had a sudden urge to eat something or following a meal had a significant desire to eat more, especially something sweet? Why is it that this seems to happen at the same time of day each day...

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Stress, emotions and mindless eating

In this article written by my colleague and Dietician Lara Rickard and myself we look at the connection between stress or emotions and how we eat.

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My Top 10 Mindful Eating Tips from Thich Nhat Hanh

Here are some tips I have taken from Buddhist Monk Thich Nhat Hanh, also known as “The Father of Mindfulness”. These were taken from his short book titled How to Eat.

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Why We Eat: Exploring your relationship with food, finding balance & flexibility

We’ve all heard it before, “everything in moderation” or “eat a balanced diet”, but what does that mean and what does that mean for you? In this article we are going to explore how to create balance in your diet,...

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Why We Eat: Food, Emotions & Connection

In this article we are going to begin to explore this emotional connection and why it influences behaviour as well as bringing awareness to the social role that food plays.

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Why We Eat: Food and the Body

In this article we are going to look at the connection between food and our physiology and why food can play such an important role in optimising health and improving physique.

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Using nutrition to get relief from Pre-Menstrual Syndrome (PMS)

In this article I’d like to educate you about how nutrition can act as a natural treatment and provide relief from the symptoms of Pre-Menstrual Syndrome (PMS).

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First steps in reducing your plastic footprint

Plastic is far from fantastic. For a material that was only invented just over a century ago in 1907, it has certainly left a large and ugly mark on the planet.

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Nutrition to speed up injury recovery

Want to recover faster from an injury? Nutrition can play a pivotal role in speeding up the recovery process.

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Why people get “hangry” and what to do about it

In this article we are going to look at why some people get “hangry” after not eating for a while or between meals.

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A Functional Medicine Approach to PCOS: How to assess and manage PCOS naturally

Polycystic Ovary Syndrome (PCOS) is a multifaceted condition that affects women across the globe, presenting a complex challenge to both patients and healthcare professionals alike. In the realm of functional medicine, a holistic and individualised approach to diagnosis and management...

should digestive health influence exercise program

Should digestive health influence your exercise program?

Most of our clients think about movement only in terms of weight loss, fitness, strength, competitive sports or maybe body sculpting. There is a lot more to movement than this. And for clients suffering from digestive troubles, the type of...

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The art of failing well

Most of us start our journey of health with massive ambitions. You feel energized, motivated and ready to turn your diet on its head, or rather, on its feet. You clear all the crisps, sweets and treats from your cupboard,...

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How coaching will help you reach your nutrition & health goals

In the following article, I’d like to discuss the role of coaching and its ability to support your nutrition program and health journey. Many clients start come to see us at Steve Grant Health with a lot of enthusiasm, only...

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A Functional Medicine approach to Endometriosis

In this article we take a look at the traditional symptoms associated with endometriosis, how it can develop, risk factors and the conventional approach to treatment. Following on from that we then looks at nutrition and lifestyle considerations, potential use...

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A functional medicine approach to Cryptosporidium (Crypto)

In this article we are going to overview the parasitic infection known as cryptosporidium (aka crypto) and take a look at how functional medicine can be used to address it.

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A Functional Medicine approach to Giardia

So you’ve had a stool test and it looks like you have a Giardia infection. Giardia is a parasitic infection that can bring about a host of disruptive symptoms, affecting both digestive and overall health, yet it is rarely discussed...

what causes intestinal gas what can be done

What causes intestinal gas and what you can do about it

We all have gas, some of us more than others, but on average we all pass wind 10-15 times per day. For some excessive gas can be embarrassing, and for others a tool for child-like humour, what should be understood...

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Understanding Fats

Fats have had a bad rap over the past 30-40 years. The obsession around low fat products along with misinformation based upon cherry picked research has ultimately lead to a state of confusion as to whether fats are helpful or...