Sometimes the journey to finding the right balance takes time and patience. Keep advocating for yourself, seeking support, and exploring all options. Your health and happiness matter, and you deserve to feel your best. Here’s my advice… As always if you think this video will benefit someone you know, please feel free to share it.

In this video I share my approach when working with, and treating perimenopausal women. As always if you think this video will benefit someone you know, please feel free to share it.

In life, change is the only constant - a reminder that our bodies are always evolving.  In this video I give you my advice for women in their 40's noticing a change in their cycle. Let's normalise conversations about menopause and all the new things that come with it, supporting each other every step of the way. As always if you think this video will benefit someone you know, please feel free to share it. Advice For Women in Their 40's Noticing a Change in Their Cycle!

In this video, I talk more about the hormone testing I do, and why. As always if you think this video will benefit someone you know, please feel free to share it.

Cure your tiredness: Enjoy hot baths and bananas for a good night’s sleep. Cure your tiredness: Enjoy hot baths and bananas for a good night’s sleep.

The Tiredness Cure. The Tiredness Cure

Health, Self-Care & Nurturing No one should care more about you than you do yourself.   This is the truth. Your doctor, friends and family can all help you along the way, but no one should care more for you than you do. Your health is your number one priority. This may be contrary to how you’ve been living, possibly putting others before yourself, but you picked up this book for a reason – because you know your health is not as good as it should be, or you don’t feel as good as you think you can. We’re all guilty of thinking that serious illness won’t happen to us, that it’s something that happens to someone else and we become complacent. Unfortunately, due to the nature of my work, I know this isn’t true and have seen first-hand, on more occasions than I wish to remember, how devastating and painful this can be. When you or a loved one falls ill, it changes every- thing. Self-care and nurturing can prevent this from happening, so there’s no excuse not to take control, step up and take responsibility and make the changes now before it’s too late. MY ADVICE Work on the 70/30 rule: If you are ‘good’ and eat well, exercise and manage your stress for 70 per cent of the time then your ‘well-being bank balance’ will stay in the black. This is equivalent to looking after yourself for five days a week so that for the other two days you can have a takeaway, some wine, cake or chocolates. That doesn’t sound too bad, does it? It’s about balance, and looking after your health but not making it into a chore. I genuinely believe if you look after your health extremely well 70 per cent of the time then it doesn’t matter what you do for the remainder, within reason, so you can let your hair down and relax. Be Kind to yourself: From time to time we all have periods where we overindulge. Remember this is just temporary, don’t punish yourself and just start again. For example, if you’re going away on holiday, or it’s Christmas or your birthday you should enjoy it. Be comfortable knowing that you now have the tools to set yourself back on track, time and again. There will also be times where you feel run-down and unwell. When this happens it’s important to rest and take extra supplements of elderberry, zinc, vitamin C and beta glucans to boost your immunity. At any time you can just go back to a week of ‘eating clean’ if you feel your energy or health need a boost, or do the three-week plan to really give yourself a deeper cleanse. Your health is a combination of four key areas: In my experience, you can’t achieve total health unless you look at a combination of: exercise nutrition managing stress cutting out vices For example, you can eat really healthily, go to the gym five times a week and do yoga for your stress, but if you drink alcohol like a fish or smoke you simply can’t achieve total health. If you don’t smoke or drink, eat well, manage stress but do no exercise you also can’t achieve optimum health. Likewise, if you’re a gym bunny and not stressed, don’t smoke or drink but live on junk food you won’t be fully healthy either. Think about it - health, self-care & nurturing. All four of these areas need to be met to achieve total health. Remember: sugar is a vice that’s as bad as smoking or excessive alcohol consumption and needs to be managed and restricted in the same way.

Here are a few basic principles that will keep your energy up if you can implement them every day.Remember: ordinary things done consistently create extraordinary results! SMALL CHANGES MAKE A BIG DIFFERENCE As the saying goes, Rome wasn’t built in a day. There’s a lot of information in this book and much of it may have been new to you. I don’t want you to do everything at once and become overwhelmed. Despite being an expert in this area I still can’t resist every bar of chocolate or having a takeaway now and then, and I certainly skive off the gym from time to time. Here are some basic principles to keep your energy up. It ’s challenging to make changes when they feel very different to how we’re hard-wired to behave (instant gratification being one) and we’re constantly being given contradictory messages from our media and main food providers, the supermarkets. It can seem overwhelming when you look at yourself and think about going from where you are today to being super- healthy and fit, so set yourself small and obtainable goals every week instead of looking at the mountain you have to climb. For example, try not to think about going from your current level of fitness to running a marathon. Instead, think about going from where you are today to doing a walk 10 minutes a day for a week, then a brisk walk 20 minutes the week after and 30 minutes the week after that with intermittent jogging and so on. Break your goals into small steps to make them more tangible and realistic. Every goal is possible, just start the journey with a single step. GET IN TUNE WITH YOUR BODY It’s important to become in tune with your body and learn to recognise the messages it gives you. When I’m run-down I often crave oranges, which are full of vitamin C, or ginger, which has natural anti-inflammatory properties. Other times I may crave a rich vegetable soup full of nutrients. When I’m tired I often crave beetroot, which can help to increase blood count levels and therefore improves energy. When I’m aching it’s my body’s sign to stretch and relax. Over the years I’ve learned to become the expert on me. I get headaches when I’m not sleeping enough or when I’m dehydrated. I understand how my body works, and while I know I have the advantage of being a doctor trained in integrative medicine, I believe anyone can learn to listen to what their body is telling them and understand themselves better. MY ADVICE It takes time, meditation, being really honest with yourself and noticing patterns that happen within your body. A useful method is to keep a mood and food diary. Keep a record of the foods you eat, and how you feel emotionally and physically. For example, if after eating chocolate cake you feel tired and have a hollow feeling in your stomach then you know that the cake isn’t reacting well in your body.

There are some fantastic superfoods that you can add to your diet that are full of nutrients. Although technically there is no such thing as a ‘superfood’, these are so-called because they are high in vitamins and minerals and there have been huge health benefits claimed about them. The truth is, there are huge health benefits to eating all fruit and vegetables, but here are my favourite ‘superfoods’ that I regularly incorporate into my diet to boost my energy and overall health. Wheatgrass is grown from wheat seeds, and contains a high amount of chlorophyll. Chlorophyll absorbs sunlight when it is grown and is a natural source of energy. It is also rich in protein, which boosts energy. Most people juice it, or add it to juices in powdered form, but it’s also available in supplement form. It has high levels of chlorophyll and the Hippocrates Health Institute claims it has many health benefits such as stimulating the thyroid gland, increasing the red blood cell count, detoxifying the blood, liver and gastrointestinal tract and stimulating metabolism, reducing acidity in the body and relieving stomach ulcers, constipation, diarrhoea, ulcerative colitis and reducing the damaging effects of radiation. Spirulina is a form of blue-green algae and can be bought in powdered, tablet or capsule form. It’s a form of protein and is a great energy booster, as well as being beneficial in easing sneezing from allergies, strengthens the immune system and helps control high blood pressure and cholesterol. It is rich in protein and amino acids and contains vitamin B12 which works to increase energy and helps with mental concentration. It is also a great detoxifier for the body. It has an excellent balance of nutrients including chlorophyll, carotenoids, vitamins, minerals, unique phytonutrients and all the essential amino acids to keep you energized all day. I find it gives me energy and also helps strengthen my nails and hair. It’s generally safe but should be bought from a reliable supplier and choose organic wherever possible as it can be contaminated with heavy metals. It should also be avoided in those with severe seafood allergies, iodine allergies or hyperthyroidism. Ginseng is a natural energy booster. In fact, a study has shown that it can even improve the fatigue associated with chemotherapy in patients with cancer.10 Other benefits of ginseng are improved memory, improved physical performance and aiding the body to cope with stress. There are many different types of ginseng, such as American, Red, Siberian, Chinese and Korean. These plants are considered to be ‘adaptogens’, which means they are a type of plant that helps mediate a metabolic process within the body and helps the body cope with stress. I personally take Korean ginseng. A dose of between 200–500mg, one to two times a day is usually sufficient and safe for most people. MY ADVICE Hopefully this will have increased your understanding of superfoods and supplements and convinced you that by relying only on our natural diet to provide nutrients, we may struggle to meet our nutritional needs, as our food is becoming depleted and polluted. If you are low on energy, taking some of the supplements outlined above can help you feel less fatigued and boost your energy. Why not try them and see for yourself? There are many good-quality supplements out there and it’s worth spending time researching companies for the best. Bear in mind it can take a few months to see the full effects of some supplements, but the effects of ‘super- foods’ like spirulina will be felt a lot quicker.

I’ve been on detox and juicing retreats and felt amazing afterwards. Being away from my usual temptations, surrounded by people who are only juicing and not eating, lying in the sun and doing regular yoga has really been beneficial to me. However, I understand it can be difficult to do that even once a year due to our busy schedules and expense. However, there is no point in being mega-good for one week of the year and eating junk food for the other 51. So, I designed a three-week cleanse for busy people who want to feel more energetic, less tired, eat healthily, but also want to retain some flexibility. If you have a dinner booked you won’t need to cancel it on this programme as I’ll give you the healthiest options to choose. I want to make healthy choices as easy as possible, because if it’s easy, there’s more chance you will stick to it. Another good reason to do a detox or cleanse programme at least twice a year is to give the digestive system a rest. Did you know that our digestive system produces as much serotonin, the happy chemical, as our brain does? Therefore a sluggish gut can affect our mood, mental well-being and energy levels. When our digestive system is in good health, it absorbs nutrients and removes toxins more effectively. Just like the skin on our bodies is shed and regenerated every few months, so is the lining of our digestive system. A detox allows the lining to recover and regenerate from the stresses caused by the foods, drink, chemicals and drugs we consume. THE HISTORY OF DETOX The principles of detoxification aren’t new. In fact, they originate from the ancient Egyptian and Greek ideas of autointoxication, which acknowledged that some foods can cause toxins harmful to the body. Every religion promotes fasting, from Judaism, Hinduism, Islam and Christianity, and is traditionally associated with penitence and purification. As such it has played a part in various cultures for over a thousand years. However, as yet, no scientific evidence has proven that detox diets are effective, therefore some scientists have declared we don’t need to detox or cleanse the body as it has methods of cleansing itself. This is true in principle. The body has processes for removing toxins through sweat and faeces and the lymphatic system, but in our modern times these can become less effective due to being exposed to chemicals through pesticides and preservatives in our food, pollution and drugs, the excesses of food and alcohol we consume, and our busy lifestyles. Recent research showed that having two days of fasting a week is very beneficial to your health. As well as contributing to weight loss, having two days a week of 500 calories for women or 600 calories for men has been shown to regulate your blood sugar, which can lead to improved energy levels, and can also be protective against heart disease and illness. My experiences with my clients –and myself –have shown time and time again that detoxes are incredibly beneficial for allowing the system to rest and recharge. My experience as an integrative medical doctor is that most illness is caused by chronic inflammation in the body, and this inflammation is mainly caused by the foods we eat as well as highlevels of stress. Research has shown that inflammation is a contributing factor to cancer, heart disease and Alzheimer’s disease. A cleanse programme is a good kick-start for reducing inflammation and introducing a healthier way of life and eating. MY ADVICE This three-week cleanse will make you feel better than ever by gently weaning you off sugar and resetting your metabolic balance. It will help you regain your energy and vitality, lose weight and feel confident and fabulous. I’ve tried loads of detox and weight-loss plans throughout my life and I’ve taken the best of all of them and put them into my three-week cleanse. Based on my experiences, I honestly believe this is the easiest plan to follow without having to hibernate for three weeks and give up work and your social life. People often presume a detox is just about what they eat and put into their bodies, but it’s also important to cleanse your mind, use good natural products on your skin which contain few or no chemicals and let go of negative emotions in order to really restore your energy. So how does it work? Week one is an induction week, where you very gently reduce your bad habits, choosing instead unprocessed foods and fruits and vegetables. In weeks two and three we add in more liquid meals and supplements for a deeper cleanse. The three-week cleanse is available in my book  The Tiredness Cure .

What if I told you that the biggest risk for getting diabetes is not how much food you eat and how fat you are, but how many chemicals are in your body ? And what if I also told you that these chemicals could also be the reason you are so tired all the time? Let me explain. Persistent organic pollutants (POPs) are organic compounds that are resistant to the environment and can accumulate in human and animal tissue. Examples of these can be found in pesticides, solvents, industrial chemicals, plasticisers and fragrances. Exposure can occur via many routes, such as through the skin and breathing them in, but a study showed that diet is the main route, causing more than 90 per cent of exposure in children and 80 per cent of exposure in adults. An American study looked for 49 different POPs in adults and found at least 20 of them in more than 60 per cent of the US population. Worryingly, in those who had high levels of POPs chemicals in their body there was an increase in cardiovascular disease, high blood pressure, diabetes and obesity. Ways of helping the body cope with POPs: Buying organic fruit and vegetables will help. We also have to boost glutathione levels in the body. Glutathione (pronounced gloot-a-thigh-own) is a very important molecule made up of amino acids, essential for staying healthy and preventing disease. It is a major antioxidant, important for immune function and to help the body self-detox. Glutathione can help reduce the damage done to the body by POPs. The good news is the body produces its own glutathione; the bad news is that poor diet, pollution, stress, toxins, medications, trauma, ageing, infections and radiation deplete our natural levels and production. Glutathione’s power comes from the sulphur it contains. This sulphur acts as a magnet for all bad things in the body such as free radicals and toxins. The toxins in the body stick to glutathione, are carried into the bile and stools and then out of the body. Glutathione also recycles antioxidants like vitamins C and E in the body. Boosting Glutathione: Eat sulphur-rich foods such as garlic, onions and cruciferous vegetables like broccoli, cauliflower, kale and watercress. Whey protein is a great source of the amino acid cysteine, which is one of the building blocks of glutathione synthesis. 15mg twice a day is recommended. Exercise boosts your glutathione levels and also boosts your immune system, improves detoxification and enhances your own antioxidant defenses. A combination of aerobic and weight-training exercises work best, for 20–30 minutes three times a week. Taking glutathione supporting supplements such as alpha lipoic acid , which is very important for energy production, blood sugar control, brain health and detoxification. The body makes it but it can often become depleted by stress. Take R-alpha lipoic acid 250mg twice a day. Vitamins C and E work together to recycle glutathione. Vitamin C should be given as a dose of 500mg a day and vitamin E 150iu daily. Milk thistle (silymarin) has long been used to boost the liver’s functioning and will help boost glutathione levels. Take 100mg three times a day. Folate and vitamins B6 and B12 are important for methylation, which helps the production and recycling of glutathione. Folic acid 1mg a day, vitamin B12 1mg a day and vitamin B6 50mg a day. N-acetyl-cysteine has uses in treating asthma and people with liver failure from drug overdoses. It can also be used to prevent kidney damage from dyes during X-rays. It has also been shown to improve bipolar disorder and high blood pressure. Taking this amino acid replenishes levels of glutathione. A dose of 300–1000mg daily is recommended. Using an infrared sauna has the best results. It is best to start with 15 minutes a day and build it up over time. MY ADVICE... If you live a healthy lifestyle but still feel tired, it could be chemicals that are causing your lack of energy. Think about the ways you can reduce chemical exposure in your own life and how you can improve your glutathione production to aid your body in its natural detoxification processes.

Nutritional Support for the Thyroid Gland As well as increasing iodine in your diet, or through supplements, there are other nutritional changes that can be made to support the optimum functioning of the thyroid gland, and therefore increasing your energy levels. Selenium is important for thyroid function as it helps T4 convert to T3. Sufficient amounts of selenium can be obtained from the diet by having one or two Brazil nuts a day or by eating garlic. Magnesium is also important for the proper absorption of iodine and can be found in leafy green vegetables and whole grains. B vitamins, specifically vitamins B2 and B3, are needed to help the body use iodine at a cellular level. Vitamin D is important for the immune system so is very important in Hashimoto’s and Graves’ disease. It would also be beneficial to optimise your levels of omega-3 fatty acids, tyrosine, vitamin A and zinc. I advise reducing gluten or wheat if you have intolerances. Doing a detox or cleanse programme such as the energy cleanse is going to optimise your body to peak nutritional condition, as well as exercising, managing stress and taking saunas to aid detoxification and supplements, if needed, to support your nutritional needs. Kelly is a 28-year-old woman who I saw with symptoms of tiredness, low mood and weight gain. Her thyroid function tests revealed a T4 level of 14. I put her on a three-week cleanse programme and advised taking supplements. She also started exercising and managing her stress more effectively. After four months she felt a lot better in herself and had much improved energy levels. Her T4 level was retested and had gone up to 17. The lifestyle and nutritional changes she made improved her symptoms and showed up biochemically on her blood tests too. MY ADVICE... If you are concerned that your thyroid gland is not functioning well it could be worth getting your TSH, T4 and T3 levels checked. Remember, not all NHS GPs are able to do these tests so you may have to have them done privately. If you want to try to naturally boost the functioning of your thyroid gland you can look at your diet, making sure you get enough iodine, selenium, vitamin D, magnesium and B vitamins in your food or with supplements.