In this video, I discuss the importance of having a morning routine, and how I’ve helped regulate my high cortisol with simple changes. As always if you think this video will benefit someone you know, please feel free to share it.

In this video, I share my thoughts on why Ozempic didn’t work for James Corden, my experience using it with hundreds of patients, and the common pitfalls I see. As always if you think this video will benefit someone you know, please feel free to share it.

Often we can feel like we’re not doing enough for our health, we can’t afford the devices, the courses, or the consultation. In this video I share 5 things, which in theory sounds quite simple, but with consistency, would definitely improve your health and help you to feel better. As always if you think this video will benefit someone you know, please feel free to share it.

In this video I talk about a patient I recently saw in clinic, and how we discussed if the symptoms she was experiencing were normal or not, and what my approach to her treatment was. Just because something is common, it doesn’t make it normal! As always if you think this video will benefit someone you know, please feel free to share it.

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.