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.
Author Archives: Fay Grant
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,...
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...
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...
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. This article provides a brief guide for how to choose a macronutrient ratio for your...
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.
What is an appropriate body fat percentage goal?
This article provides an overview of the role of body fat, whether there are ideal ranges of body fat, how they differ between males and females, the health implications of body fat levels that are too high or too low and...
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!
Phase Angle Analysis: What this marker tells us about body composition and health
Phase angle is one of the markers I assess as part of my 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...
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...
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...
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.
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.
A functional medicine approach to chronic inflammation
In this article I look at what inflammation is, what might cause chronic inflammation, some of the health implications of chronic inflammation, certain testing considerations for inflammation and then some natural strategies that may help you combat chronic inflammation.
A functional medicine approach to Immune Insufficiency
In this article I look at what role the immune system plays, possible underlying causes for reduced immune function, testing considerations, and some things that you might be able to do to help improve the robustness of the immune system...
A functional medicine approach to detoxification
In this article I look at why we need to consider toxicity as a potential health issue, as well as foundational changes that you can make to reduce your toxic burden and improve your body’s ability to manage the toxins...
A functional medicine approach to cognitive dysfunction
Let’s take a look at what cognitive dysfunction is, the possible underlying causes, testing considerations and some things that you might be able to do to help with cognitive dysfunction issues.
A functional medicine approach to cardiometabolic health
In this article I look at what cardiometabolic health is, the classic symptoms of cardiometabolic dysfunction, possible testing considerations, and natural solutions to help you gain more control over your cardiometabolic health.
A functional medicine approach to gallbladder health
In this article I look at what the gallbladder is, symptoms of dysfunction, what gallstones are and how they might form, then dietary and natural considerations to support gallbladder health.
Can functional medicine help with muscle and joint conditions?
This article is designed to help you understand more about musculoskeletal health, the impact of imbalances in this area and what you may be able to do to help improve this area of your health.
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.
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...
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.
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
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...
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!
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
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?
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
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,...
A functional medicine approach to low blood sugar
The questions or statements posed in this article help to determine if you are prone to periods of low blood glucose or sensitive to the body’s response to glucose levels dropping low. Please note this is not a diagnosis for...
A functional medicine approach to high blood sugar
The questions or statements posed in this article help to determine if you might be at risk of acute or chronically elevated blood glucose.
A functional medicine approach to Intestinal Permeability
Symptoms alone are not a diagnosis for intestinal permeability as there are other imbalances that may cause similar symptoms, as a result it is important that if you are looking for a diagnosis in this area then you test and...
A Functional Medicine Approach to Small Intestine Bacterial Overgrowth
In this article I look at the health of the small intestine with a particular focus on Small Intestine Bacterial Overgrowth or SIBO for short.
How to improve digestion and absorption naturally
In this article, I explore considerations for those struggling with symptoms relating to impaired digestion and absorption.
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.
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.
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...
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...
Understanding Hunger: Physical and psychological cues
In this article we look at hunger and try to determine what hunger actually is, what contributes to true hunger and the sensations we experience. We also look at what is more of an emotional hunger, perhaps not hunger at...
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.
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.
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.
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...
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,...
A Functional Medicine approach to Giardia
This article aims to shine a spotlight on Giardia – an often overlooked infection, delving into the intricacies of giardia from the perspective of functional medicine.
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...
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...
Understanding Caffeine
Caffeine is a powerful stimulant that can help provide mental stimulation, in fact it is the worlds most consumed psychoactive drug. The media and opinion often portray caffeine as something that can be both good and bad for your health....
Understanding Alcohol
How we all respond to alcohol is likely to be very individual but let’s explore it’s potential affects on your health and physique goals, as well as providing some ways to be more mindful and make better choices when it...
Understanding Carbohydrates
Not all carbohydrates are equal and over the years the image of carbohydrates have gone from friend to foe back to friend again depending on what article or “expert” you listen to.
Understanding Fibre
In this article I aim to provide a general overview of fibre, its benefits and the best sources to include in your diet.
Understanding Protein
In this discussion we are going to look at the role protein plays in the body, whilst determining what optimal levels are for you and reviewing whether too much protein can be bad for you.
What are Phytonutrients?
We’ve all heard of proteins, fats, carbohydrates, vitamins and minerals, but what are phytonutrients?
Nutrition and lifestyle considerations for Crohn’s Disease
In this article I am going to discuss the role of inflammation in the gut with a particular focus on Crohn’s disease. We’ll look at the main symptoms, probable causes and what you can do to help improve your outcome.
The Best Prebiotic and Probiotic Foods and how to support Postbiotic levels
To help support the balance of bacteria in our gut there are certain foods that should feature regularly in your diet. The two food groups you should include are prebiotics and probiotics. In this article we look at why beneficial...
Are you using foods to self-sooth?
In this article we look at emotional eating, how to raise awareness and some tactics to help you overcome emotional eating habits that often lead to yo-yo type dieting and an inability to achieve your health and physique goals.
Is Thyroid Function Impacting your Weight Loss Efforts
In this article we take a quick look at how thyroid function might be affecting weight loss and how you might be able to determine if you potentially have an underlying thyroid issue.
Why your low Secretory IgA (SIgA) levels are causing immune and digestive issues
Mucosal surfaces cover a large part of our body. The digestive tract, nose, mouth and throat are prime examples where this mucosal layer plays a critical role in supporting our health.
The Importance of Mindful Eating
In this article we look at what mindful eating is and what you can do improve how you eat and the process of mindful eating.
Microwave cooking: How does it affect your food and your health?
For such a common method of cooking there has been a surprisingly sparse amount of research completed on the positives or negatives of microwave cooking on our food and our health. Most of the articles / blogs online are either...
Organic vs Non Organic Food
There is an increasing awareness with regards to organic foods vs non-organic foods, with many people choosing to buy organic for a variety of reasons, with the most popular reasons given are that of reducing toxin exposure, being better for...
How many vegetables should I eat per day?
There is not a week that goes by without a contradictory article telling us exactly how many vegetables we must eat to stay healthy. But is there an amount that’s right for everyone? Should we be aiming for a certain...
Mercury Detoxification Considerations
Unfortunately we have many exposures to mercury these days and some level of management is required to help prevent the poisonous effects of mercury exposure.
A Basic Guide to Diaphragmatic Breathing
Diaphragmatic breathing, often referred to as deep breathing, plays a pivotal role in supporting and enhancing the functionality of our nervous system. This technique, which involves deep, rhythmic breaths from the diaphragm, encourages full oxygen exchange — the beneficial trade...
A Functional Medicine approach to performing an elimination diet
In this article, we delve into the intricacies of an elimination diet, meticulously outlined to align with a functional medicine approach.
Benefits of Epsom Salt Baths
In this article I would like to discuss the benefits of including Epsom Salt baths in your life and how they can help with a range of health issues.
Nutrition strategies for connective tissue injury prevention and recovery
This article considers the role of nutrition in enhancing the recovery of connective tissue, foods and supplements that may aid the process and a list of non-nutrition factors that may a play a role in prevention and recovery.