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Personalised Functional Nutrition

Functional Nutritionist Federation of Nutritional Therapy Practitioners

Accredited Institute of Functional Medicine (IFM) health coach offers a personalised approach to health

Lauren Wallis, BSc (Nutritional Biochemistry), MSc (Medical Molecular Biology)
Functional Nutritionist | Certified IFM Health Coach | FNTP Practitioner

Personalised nutrition to get to the root cause of your health concerns for ultimate health optimisation.

Are you facing long-term health issues but struggling to find answers or solutions to your symptoms?

Are you frustrated with doctors who tell you that your test results are normal, even though you still feel unwell?

dealing with pain, inflammation, fatigue, brain fog, stubborn weight gain, or gut issues and not getting answers?

Whether you’re struggling with hormone imbalance (thyroid, menopause, andropause), autoimmune symptoms, gut issues, stubborn weight gain, skin conditions, inflammation, chronic anxiety or poor sleep, these issues are rarely random - they often point to deeper imbalances in the body’s systems.

If you’re tired of symptom suppression and want a deeper understanding of your health - I can help.

At Lauren Wallis Nutrition, I offer functional health assessments and personalised nutrition plans, focussing on identifying the root cause of health problems and developing tailored programs to restore wellness at the cellular level.

As My Functional Health Consultation offers a personalised and in-depth analysis of how your bodyis functioning. We examine what is working well and where there are imbalances.

"Nutrition is a foundational tool - not just for symptom relief, but for restoring function, resilience, and long-term health from the inside out."

Areas I Commonly Support

I work with a wide range of complex, chronic, and unexplained symptoms - whether they’re new, or have been ongoing for years. My approach is functional, personalised, and focused on identifying what’s driving dysfunction beneath the surface.

Key areas include:

Hormonal health – including perimenopause, menopause, andropause, PMS, and adrenal dysfunction
Metabolic resilience and flexibility – supporting insulin resistance, thyroid health, stubborn weight gain, and fatigue
Digestive and gut issues – from IBS, bloating, reflux, and SIBO, to food reactions and leaky gut
Detoxification – supporting liver health, reducing toxic burden (e.g. heavy metals) and chemical sensitivity
Immune and inflammatory conditions – such as MCAS, mould-related illness, histamine intolerance, and chronic inflammation
Cognitive and emotional wellbeing – brain fog, low mood, poor focus, and disrupted sleep
Recurring conditions – including UTIs, candida, fibroids, skin issues, and viral reactivations
Ageing well – supporting cardiovascular health, cognition, longevity, and prostate health

I help you restore function across multiple systems - not by chasing symptoms, but by addressing the imbalances beneath them.

Your Health, Rebuilt From the Ground Up

I focus on clinical insight, symptom mapping, and functional assessment to create a clear plan - one that’s tailored to your biology and your priorities. I also offer advanced lab testing where appropriate, but the foundation of my work is food as medicine - combined with precise nutritional and lifestyle strategies that deliver sustainable change.

Take the First Step

Your health is your most valuable asset. When your body is in balance, you think more clearly, sleep more deeply, move with more ease, and feel more like yourself again.

Book a one-to-one consultation to start uncovering what’s holding you back - and what it will take to restore your health.

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Food as Medicine: The Power of Personalised Nutrition

Nutrition is more than just weight management—it’s the foundation of healing, metabolic balance, and long-term health. The foods you eat directly influence energy levels, digestion, hormone regulation, and immune function.

A functional nutrition approach goes beyond generic diet advice, identifying hidden imbalances that contribute to fatigue, stubborn weight gain, digestive distress, and inflammation. By understanding your body’s unique needs, we create a targeted nutrition strategy to restore balance and optimise well-being.

Metabolism: A Reappraisal
Is more leucine always better?

Leucine activates mTORC1 – the nutrient-sensing pathway that drives muscle protein synthesis. It’s essential for preserving lean mass in peri- and postmenopause.

But here’s the problem:
When muscle-centric strategies (high-protein diets, BCAAs, whey, carnivore) are applied without metabolic context—especially in sedentary, stressed, or insulin-resistant women—they can backfire.

📉 Chronic mTORC1 stimulation suppresses AMPK, impairs autophagy, and disrupts insulin receptor signalling (Lynch & Adams, 2014).
➡️ The result? Glucose intolerance, fat storage, poor recovery, and mitochondrial slowdown.

And that’s not all…

🧠 Leucine competes with tryptophan for brain access.
A high-BCAA, low-carb diet can lower serotonin synthesis (Fernstrom, 2005). In midlife women already struggling with mood, sleep, or anxiety—this can worsen symptoms blamed solely on hormones.

💡 Leucine has its place—in recovery windows, alongside movement, with energy turnover. But without metabolic flexibility or mitochondrial support, constant stimulation may increase dysfunction.

—

⚖️ What to consider instead
A more integrative approach for midlife women should include:
– Protein cycling (varying intake across days)
– Strategic carbs to support serotonin + AMPK
– Mitochondrial support (CoQ10, ALCAR, PQQ)
– Liver + detox support (sulforaphane, taurine)
– Amino acid balance—not just BCAAs

—

Muscle matters—but it’s not just about building. It’s about balancing.

Lauren Dyer
BSc, MSc, DipCLN, IFM Certified Health Coach
Specialist in Women’s Health | Functional Nutrition & Personalised Assessments#health #life #nutrition #functionalmedicine #coach #diet #wellness #menopause

SPMs, Maresins & the Brain: A New Frontier in Neuroinflammation + Ageing

Chronic inflammation doesn’t just cause pain.
It drives neurodegeneration, Parkinson’s progression, and ageing itself.

What’s missing from the conversation?

Not more suppression—
But resolution.

—

🧠 SPMs (Specialised Pro-Resolving Mediators)—including Maresins, Resolvins & Protectins—are derived from DHA, and they don’t block inflammation…
They resolve it.

Unlike anti-inflammatories that blunt symptoms, SPMs:

– Promote clearance of cellular debris
– Inhibit further immune overactivation
– Signal the end of inflammation
– Restore tissue homeostasis

That’s a game-changer—especially in brain health.

—

🔬 In Parkinson’s:

– Chronic microglial activation + oxidative stress drive dopamine neuron loss
– Maresins (e.g. MaR1) show promise in shifting glia from inflammatory → reparative states
– DHA is often depleted in PD and ageing brains
– Conversion to SPMs declines with age, impairing resolution pathways

—

⚠️ What this means:

Ageing, Parkinson’s, brain fog, fatigue—all may reflect unresolved neuroinflammation.

Supporting SPM pathways is an emerging clinical tool:

✅ Replete DHA from wild marine sources
✅ Use targeted SPM-enriched supplements (now available)
✅ Address gut–brain & liver pathways (essential for conversion)

—

🧬 In Healthy Ageing:

📉 SPM production drops with age
📈 Lower SPMs = higher inflammation, frailty, and cognitive decline
🌿 Restoring SPMs may support:
– Mitochondria
– Immune tolerance
– Brain plasticity
– Longevity

—

This is precision nutrition for the brain.

We don’t just need less inflammation—
We need better resolution.

—

Lauren Wallis Nutrition
Functional Nutritionist
BSc Nutritional Biochemistry | MSc Molecular Biology | Dip CLN | IFM Certified

#SPMs #BrainHealth #Neuroinflammation #HealthyAgeing #ParkinsonsSupport #DHA #Maresins #Neurodegeneration #LongevityNutrition #FunctionalMedicine #IntegrativeHealth #MitochondrialSupport #PrecisionNutrition

The Metabolic Equation GLP-1 Drugs Ignore

GLP-1 agonists like semaglutide are everywhere.
Yes—they reduce appetite.
Yes—people lose weight.
But here’s what they’re not fixing.

GLP-1 is a powerful gut hormone that regulates:

– Blood sugar
– Appetite
– Inflammation
– Vagal tone

In metabolic dysfunction, the body’s natural GLP-1 response is blunted—especially after carbs.
These drugs mimic the hormone…
But they don’t restore the system.

And that’s the problem.

—

⚠️ Weight lost isn’t just fat—up to 40% is lean mass
⚠️ Appetite often returns—especially for sweets
⚠️ GLP-1 drugs become a proxy for regulation, not repair

They don’t address:

1️⃣ Insulin resistance, fatty liver, gut dysfunction, or inflammation
2️⃣ Bile flow + pancreatic strain due to slowed digestion
3️⃣ Reduced nutrient absorption (from low stomach acid/enzyme output)
4️⃣ Disordered eating + UPF addiction—brain reward circuits stay unchanged
5️⃣ Wider endocrine issues—e.g. glucagon dysregulation in T1D
6️⃣ Muscle loss → weaker metabolic resilience + glucose control

—

🔬 You can boost GLP-1 naturally:

– Berberine, lemon balm → activate GLP-1 receptors + microbiome
– Yerba mate → boosts GLP-1 via gut bitters + dihydroferulic acid
– Allulose → raises GLP-1 without spiking insulin
– Collagen peptides → shown to enhance GLP-1 + insulin sensitivity
– Low-carb meals → trigger higher GLP-1 than low-fat, even isocaloric
– Better sleep → improves GLP-1, reduces ghrelin

—

💡 Functional medicine doesn’t override hormones.
It restores them.

GLP-1 drugs may work short-term—
But they’re not the fix for metabolic flexibility, appetite regulation, or long-term resilience.

—

Lauren Wallis Nutrition
Functional Nutritionist
BSc Nutritional Biochemistry | MSc Medical Molecular Biology
Dip CLN | IFM Certified | PHC Ambassador

#GLP1 #semaglutide #weightloss #metabolichealth #guthealth #womenshealth #functionalmedicine #bloodsugarbalance #insulinresistance #leangains #hormonehealth #nutritionmatters #health #life #functionalmedicine #coach #diet #weight #nutrition

Histamine, Burnout & the Gut: Why So Many Women Are Stuck in the Stress Loop

Bloating. Brain fog. Anxiety. Insomnia. Hormonal swings.

These aren’t random symptoms.
They’re biochemical feedback from a nervous system under pressure.

Here’s what happens behind the scenes:

🧠 Chronic stress → brain releases CRH (corticotropin-releasing hormone)
💥 CRH activates mast cells in the gut → these release histamine

Histamine isn’t just about hay fever. It:

– Increases gut permeability (“leaky gut”)
– Triggers bloating, cramps, reflux
– Enters the brain → causes anxiety, irritability, poor sleep

Add in hormonal shifts, and things escalate.

💡 Oestrogen sensitises mast cells, amplifying histamine release
💡 Histamine stimulates more oestrogen
💡 Oestrogen inhibits DAO (the enzyme that breaks histamine down)

👉 The result? A vicious cycle of inflammation, hormone imbalance & nervous system dysregulation.

—

❌ Stress also depletes progesterone (a natural mast cell stabiliser)
❌ Gut bacteria shift – more histamine producers (e.g. Klebsiella)
❌ Butyrate-producing microbes decline – gut lining can’t heal
❌ Sugar, caffeine & alcohol worsen permeability and histamine load

—

🔥 The loop:
Stress → CRH → Mast Cells → Histamine → Leaky Gut →
Oestrogen Dominance → DAO inhibition → More Histamine

No wonder so many women feel stuck—fatigued, inflamed, anxious, and reactive to everything.

—

💊 Functional Strategies (beyond diet):
– Heal the gut lining: zinc carnosine, glutamine
– Calm histamine: quercetin, vitamin C, DAO enzymes
– Rebuild microbiome: support histamine-degrading species
– Regulate nervous system: breathwork, vagal tone, adrenal recovery
– Support progesterone naturally through HPA axis repair

—

Histamine isn’t just a food intolerance.
In women, it’s often a stress signal.

The solution? Not restriction.
But rebuilding safety — in the gut, hormones, and nervous system.

—

Lauren Dyer
BSc (Hons), MSc, DipCLN, FMCA
Functional Nutritionist | Gut, Hormone & Histamine Specialist

🩺 1:1 consults available for women navigating histamine, burnout & hormone chaos#health #nutrition #life #functionalmedicine #coach #wellness #menopause #wellnessjourney #diet #stress

Emotional Eating Isn’t Willpower — It’s Biochemistry
And it often starts long before you realise.

“I eat well. I train. I track. I’ve cut carbs. But the weight won’t shift.”
I hear it every week in clinic.

Look deeper, and it’s not just metabolism — it’s emotional wiring around food that’s been there since childhood. Not always bingeing. Sometimes it’s clean eating… wrapped in guilt, control, or all-or-nothing thinking that silently drains your nervous system.

This isn’t failure. It’s survival.

Your body adapted to stress. Food became the regulator — the thing that calms, soothes, or grounds. That’s not weakness. It’s biology.

🧠 Emotional eating is not just psychological — it’s physiological.
Chronic stress disrupts:
– Dopamine & serotonin
– The HPA axis
– Ghrelin & leptin signalling
– Thyroid function
– The gut–brain axis

This affects cravings, fluid retention, fatigue, and weight resistance — especially in women navigating menopause, thyroid shifts, or gut issues.

📉 The answer isn’t more fasting or more rules.

It’s restoring metabolic safety and rewriting the body’s reward signals.

That means:
✔ Supporting blood sugar without restriction
✔ Nervous system work to release survival patterns
✔ Rebuilding dopamine & pleasure pathways naturally
✔ Improving sleep, bile flow & mitochondria (yes, cravings start there too)
✔ Helping women separate nourishment from coping

💬 Shame is a stressor. Survival mode isn’t laziness. And the answer isn’t discipline — it’s clarity, safety, and support.

Functional nutrition is not about perfect food. It’s about why your body got stuck — and how to shift it with strategy and compassion.

Lauren Dyer
BSc (Hons), MSc, DipCLN, IFM Certified Health Coach#health #menopause #diet #emotional #eating #food #life #nutrition #women

Bile, Oestrogen & Midlife Metabolism
The missing link in perimenopause support.

We often focus on declining oestrogen in menopause. But far less attention is paid to how that oestrogen is cleared. The liver metabolises oestrogen, but clearance relies heavily on bile flow.

🔁 After conjugation in the liver, oestrogen is excreted into bile → the gut → then eliminated or reabsorbed via enterohepatic circulation.
When bile is sluggish—or missing after gallbladder removal—oestrogen can recirculate, driving oestrogen dominance.

⚠️ In midlife women, impaired bile flow =
– Poor fat digestion
– Low vitamin D & A
– Gut dysbiosis
– Inflammation
– Fatigue, bloating, weight gain
Even with HRT.

📋 In practice, I often see:
– Bloating or fatigue after meals
– Fat intolerance
– Low fat-soluble vitamins despite supplements
– Weight gain unresponsive to diet or HRT
– Signs of oestrogen excess or poor clearance

These aren’t random—they’re signs of impaired detoxification.

🛠 Supporting bile flow may include:
– Phase II liver support (glucuronidation, methylation)
– Ox bile or digestive bitters
– Targeting gut microbiota & beta-glucuronidase

💡 The gallbladder is not optional in hormonal balance.
For midlife women, unresolved inflammation, poor HRT response, or “mystery” weight gain often point back to bile.

Lauren Wallis Dyer
BSc, MSc, DipCLN, IFM Certified Health Coach, FNTP #health #menopause #functionalmedicine #women #life #health #diet #nutrition #hormone

Menopause, mTOR & Metabolic Flexibility
Why more protein isn’t always the answer.

During menopause, falling oestrogen reduces insulin sensitivity, mitochondrial efficiency, and muscle mass.
The advice? Eat more protein, lift heavier.
But when protein, strength training, stress, and low-carb diets collide without recovery or variation—you may chronically activate mTOR.

🔬 Persistent mTOR stimulation suppresses AMPK, impairs autophagy, and drives insulin resistance.
You get fatigue, fat gain, poor sleep, anxiety—even when you’re “doing everything right.”

Common signs of imbalance:
– Central fat gain
– Fatigue, poor recovery
– High insulin/HOMA-IR
– Elevated ALT or GGT
– Low VO₂ max, low HDL
– Reliance on BCAAs or whey
– Cortisol high, DHEA low

Support metabolic repair with:
✔ Strategic protein cycling (low-protein or plant-based days)
✔ Mitochondrial support (CoQ10, ALCAR, taurine)
✔ Evening carbs (squash, berries, root veg)
✔ Zone 2 cardio + fasted movement
✔ Address circadian rhythm and stress load

Bottom line:
Yes, build muscle—but don’t forget to repair.
Menopausal metabolism needs cycling, not just loading.
Balance mTOR with AMPK to restore energy, flexibility, and fat-burning capacity.#health #functionalmedicine #nutrition #protein #menopause #diet #weight #hormonebalance

Fasting and Longevity: It’s Not One-Size-Fits-All

A landmark study on calorie restriction in rhesus monkeys revealed something critical: fasting is only beneficial when the baseline diet is poor.

Both monkey groups had their calories reduced. Only one group lived longer — the one eating a highly processed, sugar-rich chow. The other group, fed a whole food-based, nutrient-dense diet, saw no meaningful increase in lifespan.

The takeaway?
Fasting from poor nutrition improves outcomes.
Fasting from a well-formulated diet may not.

In functional nutrition, metabolic context is everything. When fasting replaces inflammatory, dysglycaemic eating, it can support repair. But in well-nourished individuals — especially midlife women, those under chronic stress, or clients with poor metabolic flexibility — fasting may do more harm than good.

Prolonged fasting under the wrong conditions can:
• Suppress thyroid function
• Impair detox and bile flow
• Increase cortisol and blood glucose
• Accelerate lean tissue loss

Longevity doesn’t come from restriction alone — it comes from optimising metabolic signals, mitochondrial health, micronutrient status, and circadian rhythm.

Before fasting, always ask:
Is my body in a position to benefit from fasting — or will it interpret it as another stressor?

Sometimes, nourishment is the more intelligent strategy.

—
Lauren Dyer, BSc, MSc, IFMCA, Dip.CLN
Functional Nutritionist
#Functionalmedicine #diet #health #nutrition #life # longevity #wellness

I hate the phrase “everything in moderation” as much as I hate the nonsense concept of calories - a metabolically irrelevant metric that does little to address or correct dysfunction at the cellular level.

That said, there’s growing discussion around carb cycling and let’s not even get started on the “sugar fast” trend circulating on social media, which claims eating excess sugar promotes fat loss.

But here’s where it gets interesting.

While it’s true that carbohydrates are not essential nutrients, a fully ketogenic or ultra-low-carb approach may not be optimal for everyone, especially women undergoing hormonal transition or dealing with chronic stress and low metabolic reserve.

In times of stress, the body prioritises glucose as a quick fuel source. If dietary carbs are low and metabolic flexibility is poor, the body raises cortisol to break down muscle for glucose. Over time, this can lead to:
• Disrupted sleep
• Low progesterone
• Irregular cycles
• Increased anxiety
• Fatigue and burnout

Carbohydrates can acutely suppress cortisol, particularly in the evening, by:
• Stimulating insulin, which downregulates the HPA axis
• Enhancing serotonin production, supporting sleep and calm
• Reducing the need for cortisol-driven gluconeogenesis

In some women, especially those with low body fat, high training loads, or signs of adrenal or thyroid suppression - strategic carb inclusion can act as a buffer, helping restore balance. In these cases, small amounts of well-placed carbohydrate may support:
• T3 production
• Nervous system regulation
• Hormonal stability

However, this is not universal. For women with PCOS, insulin resistance, or inflammatory drivers, increased carbohydrate intake - especially late in the cycle can worsen symptoms, not resolve them.

Context matters.
Metabolic flexibility is the goal, not rigid dietary identity. What works for one body under one set of conditions may not work for another. #functionalmedicine #nutrition #keto #health #women #hormones #stress #menopause

Why Whey May Not Be the Answer for Women in Menopause

Whey protein is often seen as a go-to option for building or maintaining muscle. It’s used in fitness, clinical nutrition, and wellness routines alike. But for women navigating perimenopause and menopause, it may not always be the best fit.

Midlife comes with real biological changes. As oestrogen declines, so does insulin sensitivity. Blood sugar control becomes more fragile, cortisol patterns shift, and fat starts to redistribute around the middle. Many women also experience reactive hypoglycaemia or feel wiped out after eating something that didn’t bother them years ago.

While whey is known for its high leucine content and muscle-supporting benefits, it also causes a strong insulin response. That might not be helpful for someone already struggling with blood sugar swings or stubborn metabolic symptoms. For some women, it can even make things worse.

Another issue is histamine. Whey can act as a histamine liberator, which can aggravate symptoms like bloating, headaches, fatigue, or skin issues—especially in women with underlying gut or immune issues. If someone is dealing with mast cell activation or histamine intolerance (which can become more pronounced during hormone shifts), whey may be part of the problem.

There’s also the immune side. I see women with autoimmunity or gut permeability react to whey even when it’s marketed as clean or high quality. Add in the fact that non-organic whey may contain hormone residues or IGF-1, and you have a potentially unhelpful product for someone already in a hormonally vulnerable state.

That doesn’t mean whey is bad across the board. Some women tolerate it well and benefit from it. But in clinical practice, I often find that symptoms improve when it’s swapped for something else—like collagen, beef isolate, or another hypoallergenic protein source.

The key is always context. What works at 30 may not work at 50. The right protein should support energy, not leave someone more inflamed or fatigued. #nutrition #functionalmedicine #menopause #perimenopause #protein #diet #health

Why Women Struggle with Insulin Sensitivity and Weight During Menopause: The Liver–Bile–Hormone Connection

For many women, the transition through perimenopause and menopause brings an unexpected shift in weight, blood sugar control, and metabolic resilience. While hormones like oestrogen certainly play a central role, what’s often overlooked is how menopause impacts the liver–bile–insulin axis.

What the science shows:

Oestrogen supports healthy bile flow by upregulating bile acid synthesis and transport (Gonzalez et al., 2016). As oestrogen declines, bile flow often becomes sluggish. This matters, because bile isn’t just for digesting fats - it’s essential for cholesterol clearance, detoxification, blood sugar regulation, and maintaining gut microbial balance.

Bile acids activate receptors like FXR and TGR5, which influence glucose homeostasis, mitochondrial activity, and inflammatory signalling (de Aguiar Vallim et al., 2013). Impaired bile signalling has been linked to worsened insulin resistance, fatty liver, and low-grade inflammation - all of which are commonly seen in postmenopausal women.

Additionally, slow bile flow increases the risk of dysbiosis, endotoxin (LPS) absorption, and metabolic disruption - contributing to the weight gain and energy fluctuations many women face, regardless of calorie intake or exercise levels.

Functional testing can reveal this hidden burden - including bile acid profiles, hormonal metabolites, liver function, and inflammatory markers.

Oestrogen plays a key role in bile production and signalling, and when levels drop, the downstream effects on metabolism, detoxification, fat digestion, and glucose control can be significant. Yet this crucial piece is often overlooked in conventional care.#functionalmedicine #nutrition #menopause #perimenopause

Carnivore can feel like a clean, anti-inflammatory reset — but in menopause, it often fails to deliver what women actually need.

The issue isn’t red meat or animal fat. It’s that menopausal physiology changes how we digest, detoxify, and regulate hormones. Lower oestrogen means sluggish bile flow, reduced gallbladder activity, and impaired liver detox. If fat isn’t broken down properly, it creates a cascade of problems: histamine overload, blood sugar dysregulation, poor thyroid conversion, and cortisol surges that lead to fat gain around the middle, anxiety, and broken sleep.

What’s more, very low-carb diets can worsen this. They suppress T3 thyroid hormone, lower leptin, raise stress hormones, and destabilise the nervous system. For many women, the result is a plateau — despite clean eating and hard training.

A more intelligent approach is to support what’s actually changing:
• Enhance bile flow and liver clearance
• Stabilise the stress-histamine axis
• Reintroduce small amounts of carbohydrate strategically — especially after training or in the evening — to calm cortisol, support sleep, and aid thyroid and neurotransmitter balance.

It’s not about giving up carnivore — it’s about adapting it to your new metabolic reality.
#carnivore #menopause #health #weightloss #somen #food #nutrition

In coaching, helping clients step into their potential often requires creative and empowering techniques. One of the most effective is the concept of “acting as if.” This approach invites individuals to embody the traits, behaviours, or emotions they aspire to cultivate, even if they don’t feel those qualities yet. Acting as if is a simple, yet transformative practice that taps into our ability to grow through imagination and experimentation.

What is “Acting As If”?
The idea of acting “as if” originates from theatre, where actors learn to embody a character by pretending or experimenting with a role. This doesn’t mean faking it or being inauthentic; instead, it’s about accessing parts of ourselves that may not be fully developed or expressed.
In coaching, acting “as if” is about imagining how a desired behaviour or strength might look and feel, then trying it on in real life. For example, someone who struggles with confidence can practise behaving as if they already feel self-assured, even if it feels uncomfortable at first.
This approach also helps reduce resistance to change because it’s framed as a temporary experiment rather than a permanent shift. Clients often find this more manageable and are surprised by how naturally the new behaviour becomes part of their identity.
The Science Behind Acting “As If”

Psychological research supports the effectiveness of acting “as if.” When we act in a certain way, our brain observes this behaviour and begins to align our self-concept accordingly.

For example, acting with empathy or bravery—even if it feels unnatural—can help us start to genuinely feel and believe in those qualities over time.

This technique is particularly useful for embodying character strengths. Whether a client wants to be more assertive, kind, or resilient, acting as if they already possess those strengths allows them to practise and build confidence in a low-risk way.

Check out my blog post
#newblogpost

Positive psychology focuses on what helps individuals and groups thrive, rather than solely addressing deficits or problems. It highlights concepts like strengths, values, meaning, and positive emotions, which have been shown to enhance well-being and broaden thinking. In coaching, these principles guide both the coach and the client toward a collaborative, goal-oriented approach rooted in evidence-based practices.

Coaching informed by positive psychology doesn’t just address immediate challenges—it builds lasting skills and perspectives. Research shows that positive emotions expand our ability to think creatively and solve problems. They also promote resilience, which can buffer against stress and improve overall physical and mental health.

For example, coaching sessions may focus on recognising and building on personal strengths, fostering optimism, and aligning actions with deeply held values. These strategies are not only empowering but also supported by scientific evidence, making them reliable tools for long-term success.

Through a positive psychology framework, coaching provides clients with tools to navigate challenges while maintaining a forward-looking perspective. For instance, recognising what is already working well can be just as valuable as addressing obstacles. By fostering self-awareness and resilience, clients are better equipped to handle setbacks and maintain momentum.

This approach also recognises the holistic nature of well-being, incorporating aspects such as emotional health, physical health, and social connections. For example, cultivating gratitude or focusing on strengths can have measurable benefits for both mental and physical health, as supported by research into areas like the “Broaden-and-Build” theory.

Check out my blog post
#newblogpost

Check out my Modern dietary strategies, including the elimination, ketogenic, and carnivore diets, offer powerful tools for addressing chronic health concerns such as inflammation, digestive discomfort, and metabolic imbalances.

By identifying and removing problematic foods, these approaches empower individuals to restore health and achieve optimal wellbeing. An elimination diet focusses on eliminating harmful compounds, enhancing nutrient absorption, and promoting healing.

The Elimination Diet: A Targeted Approach

The elimination diet is a systematic method of identifying food sensitivities, intolerances, and allergies by temporarily removing common triggers and then reintroducing them one at a time. This approach is especially effective for uncovering the causes of symptoms such as joint pain, fatigue, headaches, mood swings, and skin conditions. post
#newblogpost

A snapshot of my year 2024
#life #love #nutrition #health #friends #happy

Are you looking forward to 2025?

🌟 Acting “As If” – A Game-Changer for Growth 🌟

Transform your mindset and unlock new possibilities with this simple yet powerful coaching tool: Acting “As If”! Here’s how it works:

✨ Step Into Your Potential: Imagine the version of yourself who is confident, resilient, or empathetic—then act as if you already are.

💡 Rewire Your Mindset: Your brain observes your actions and begins to believe in the qualities you’re practising. Change starts from within!

🎭 Try It On: Acting “as if” isn’t about faking—it’s about tapping into parts of yourself you haven’t fully explored yet.

💪 Experiment with Strengths: Want to be braver or more assertive? Practise small actions that embody those traits and watch your confidence grow.

🚀 Why It Works: This technique reduces fear, encourages experimentation, and helps you feel more aligned with your goals.

Take the leap! Start acting as if, and discover how small changes can lead to big transformations.

#ActAsIf #PersonalGrowth #CoachingJourney #MindsetShift #CharacterStrengths #PositiveChange #mind #transformation #courage #selflove

🌟 Unlock Your Potential with Positive Psychology Coaching 🌟

Positive psychology is the science of thriving, and it’s at the heart of coaching! Here’s how it works:

✨ Focus on Strengths: Discover what makes you unique and use your natural abilities to achieve your goals.

💡 Find Meaning & Purpose: Align your actions with your values to create a fulfilling life.

💖 Cultivate Positive Emotions: Boost your creativity, resilience, and well-being by focusing on what’s going right.

🎯 Set Goals That Inspire: Build goals rooted in what truly motivates you for lasting success.

Through a positive psychology lens, coaching empowers you to overcome challenges, embrace growth, and create a ripple effect of positivity in your life. 🌈

Ready to thrive? Let’s get started! 💪

#PositivePsychology #CoachingJourney #Thrive #StrengthsBased #Wellbeing #LifeGoals #dog #chihuahua #love #happy #coaching #life

Break Free from the Western Diet: Try Keto!

The standard Western diet—loaded with processed foods, sugars, and harmful oils—is damaging our health. Transitioning to a ketogenic, low-carb lifestyle can reverse this, focusing on:

✅ Healthy Fats: Grass-fed meats, butter, ghee, and fatty fish.
✅ Low-Carb Eating: Non-starchy veggies, no grains or refined carbs.
✅ Quality Protein: Wild-caught seafood, pasture-raised eggs, and ruminant meats.

✨ Why Go Keto?

• Stabilises blood sugar.
• Reduces inflammation.
• Provides steady energy.
• Enhances focus & brain power.

Ditch the carbs and seed oils, prioritise nutrient-dense, gut-friendly foods, and feel the difference! 🌟

#Keto #LowCarbLiving #HealthyEating #GutHealth #AntiInflammatory #KetogenicDiet #ketodiet

Mastering the Ketogenic Diet: A Focus on Fats, Protein & Carbs

The ketogenic diet is all about prioritising healthy fats, keeping protein moderate, and minimising carbs to support fat-burning, reduce inflammation, and stabilise energy. Here’s how to make it work for you:

💪 Protein

• Choose grass-fed meats, wild-caught fish, and pasture-raised eggs.
• Keep intake moderate to maintain ketosis.
• Avoid processed meats and fillers.

🥑 Fats

• Focus on butter, tallow, ghee, coconut oil, and fatty fish.
• Limit inflammatory seed oils (e.g., canola, soybean).
• Make fat your primary fuel—about 70-80% of your daily calories.

🥦 Carbs

• Stick to non-starchy veggies like spinach, broccoli, and courgette.
• Avoid grains, legumes, and processed foods—they’re inflammatory and disrupt gut health.
• No need for fibre: a low-carb, high-fat diet can improve IBS and digestion without it.

🔑 Key Takeaways

• Carbs are minimal (20-50g/day).
• Protein is moderate (20-25% of calories).
• Healthy fats take the lead (70-80% of calories).

Fuel your body the keto way and experience sustained energy, reduced inflammation, and better focus! 🥩 🥓 🥑

#KetoLife #KetogenicDiet #LowCarbHighFat #GutHealth #HealthyFats #InflammationSupport #ketodiet

Transform Your Health with the Diet, Nutrition, and Lifestyle Journal

Your path to wellness starts with awareness. The Diet, Nutrition, and Lifestyle Journal is your guide to optimising health, especially if you’re following a low-glycaemic ketogenic lifestyle.

Here’s how it works:

• Prioritise Healthy Fats: Track nutrient-dense animal fats like butter, tallow, and fats from grass-fed ruminants, along with wild-caught fish.
• Keep Carbs Low: Focus on non-starchy, low-glycaemic vegetables like leafy greens and avoid grains, legumes, and high-glycaemic fruits.
• Avoid Hidden Sugars & Processed Foods: Log every ingredient to stay aware of additives and sugars.
• Spot Food Sensitivities: Identify triggers like nightshades or nuts that might affect your health.
• Track Supplements: Stay on top of essential nutrients like electrolytes, omega-3s, and vitamin D.

Why is it so powerful?

This journal is more than tracking—it’s about connecting the dots between your diet, sleep, stress, movement, and relationships. It helps you identify patterns, celebrate wins, and fine-tune your lifestyle.

Takeaway

Start small: try logging for 3 days and discover how your habits influence your well-being. Awareness is the first step to transformation!

Your health journey is unique—this journal helps you take control, one day at a time.

Ready to make a change? Start tracking today! #HealthJourney #KetoLiving #WellnessCoach #lifestyle #journal #live #thoughtoftheday #diet #ketodiet #journey #love

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#Switching to a ketogenic, animal-based diet is a powerful approach for improving gut health, reducing inflammation, and eliminating plant-based irritants.
This diet focuses on high-fat, moderate-protein, low-carbohydrate eating patterns, centred around whole, unprocessed animal foods while removing plant-based anti-nutrients, fibre, and sugars.

Here’s a practical guide to help you make the transition smoothly and reap the full benefits of this lifestyle.

Key Principles
1. Eliminate Plant-Based Foods That Cause Gut Issues

Many plants contain anti-nutrients, such as lectins, oxalates, and phytates, which can irritate the gut lining and hinder nutrient absorption. Additionally, plant fibres and sugars can exacerbate gut issues, particularly in individuals with sensitive digestive systems or conditions like irritable bowel syndrome (IBS).

2. Prioritise Whole, Unprocessed Animal Foods
Opt for nutrient-dense, high-quality meat and animal fats that are free from additives and processing. These provide the foundation for an anti-inflammatory and highly nutritious diet.
3. Focus on High-Fat Intake
Fat should make up the majority of your caloric intake to support ketosis and provide long-lasting energy. Choose animal-based fats that are rich in saturated and monounsaturated fats while avoiding inflammatory seed oils and high omega-6 fats.

4. Choose Grass-Fed, Ruminant Meat
Ruminant meats like beef and lamb from grass-fed sources are highly nutritious, rich in omega-3 fatty acids, and free from the inflammatory effects of grain-fed animals.

Switching to a ketogenic, animal-based diet can be transformative for gut health, energy levels, and overall wellness. By focusing on nutrient-dense, grass-fed meats and healthy animal fats, you can eliminate inflammatory foods and provide your body with the optimal fuel it needs. Prioritise unprocessed, high-quality foods, and let your diet work for your health.

A functional medicine practitioner can identify potential underlying causes of your symptoms and create a personalised plan to support your gut health.

Why It Matters

A healthy gut is essential for overall well-being. By protecting your intestinal lining and maintaining a balanced gut environment, you can reduce inflammation, improve nutrient absorption, and lower your risk of chronic diseases. If you suspect you have intestinal permeability, taking proactive steps to address it can significantly enhance your quality of life.
Investing in your gut health isn’t just about digestion—it’s about fostering a foundation for your overall health.

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#newblogpost

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How to Choose Safer Products

When selecting oral health products, always check the ingredient list and prioritise products free from harmful chemicals. Opt for those that support the natural balance of your oral microbiome and overall health. By avoiding the toxins listed above, you can protect your oral and systemic health while maintaining a bright, healthy smile.

Remember: Your oral care routine plays a significant role in your overall health. Make informed choices to ensure your products are as safe and effective as possible.#newblogpost

The Power of Spirituality in Healing: A Holistic Approach 🌿✨

Healing is more than just addressing symptoms—it’s about nurturing the whole person. Beyond physical wellness lies the powerful interplay of mental, emotional, and spiritual health.

Functional medicine teaches us to dig deep, listening to stories and uncovering what truly brings meaning and purpose to someone’s life. Whether it’s through mindful practices, spending time in nature, or rituals, connecting with our inner selves is key to transformation. 🌱

Spirituality is deeply personal—it could be meditation, prayer, or even knitting! 🧘‍♀️🧶 What matters is finding your path to balance. This connection doesn’t just feed the soul—it impacts physical health too, from reducing stress to enhancing resilience. 💓

Let’s remember: healing isn’t about perfection. It’s about aligning our body, mind, and spirit in ways that allow us to thrive in the face of uncertainty.

👉 What’s your go-to practice for grounding and connection? Share below! #HealingJourney #FunctionalMedicine #SpiritualWellness #journey #life #love #spirit #emotion

🌟 Living Well with Cognitive Decline 🌟

Cognitive decline doesn’t mean life loses its meaning. Research in positive psychology shows us that even amidst challenges, there’s room for joy, love, and connection. 💛

🧠 Key Reminders:
✨ Defy stereotypes: You are more than your diagnosis.
✨ Preserve identity: Memory may fade, but your essence remains.
✨ Celebrate the moment: Laughter, love, and awe are still yours to embrace.

🖌️ Creativity, 🎶 music, ❤️ love, and 🌈 humor can transform the journey. Whether it’s sharing a heartfelt moment or simply finding beauty in the present, life remains profoundly worth living.

Remember: It’s not just about what’s lost—it’s about celebrating what remains. 🌸

#CognitiveDecline #PositivePsychology #Resilience #Love #Hope #CelebrateWhatRemains #LivingWell #alzheimers #love #positivity #coach #health

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Practical Ways to Cultivate Gratitude

For clients, building a gratitude practice doesn’t require dramatic changes—small, intentional actions can make a big difference:

• Gratitude Journaling: Writing down three things you are grateful for each day can increase positivity and awareness of life’s blessings. Specificity is key—focus on details like a kind gesture from a friend or a moment of peace during the day.
• Mindful Reflection: Taking a few minutes to reflect on what went well during the day, even in small ways, can help shift focus from challenges to opportunities.
• Expressing Thanks: Whether through a heartfelt note, a quick message, or a conversation, expressing gratitude to others strengthens relationships and reinforces positive emotions.
• Finding Gratitude in the Unexpected: Even difficult experiences can provide lessons or growth. Reframing challenges as opportunities can help uncover hidden blessings.

Why Gratitude Matters

Gratitude is accessible to everyone, regardless of circumstances. It offers a simple yet profound way to improve wellbeing, fostering a mindset that amplifies the good, rescues us from negativity, and deepens our connections with others. By integrating gratitude into daily life, clients can take meaningful steps toward a healthier, more fulfilling existence.

Choosing gratitude is a powerful decision—and the benefits are lasting.

#newblogpost

🌟 The Power of Gratitude 🌟

Gratitude is more than saying “thank you”—it’s a mindset that can transform your health and wellbeing. Incorporating gratitude into your daily life can:

✨ Boost Your Mood: Shift focus to the positives and reduce stress, anxiety, and low moods.
💪 Improve Physical Health: Better sleep, lower blood pressure, and healthier habits are all linked to gratitude.
🤝 Strengthen Relationships: Showing appreciation deepens connections and reduces feelings of loneliness.

📝 Simple Ways to Practice Gratitude:
1️⃣ Write down 3 things you’re grateful for daily.
2️⃣ Take a moment to reflect on the good in your life.
3️⃣ Show appreciation—send a kind message or say thanks to someone today!

Gratitude doesn’t just make you feel better—it helps you live better. Start small, stay consistent, and watch your life transform. 💛

#Gratitude #WellnessJourney #MindsetShift #HealthAndWellbeing #PositiveLiving #thanksgiving #love #positivity #mindset #goals

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#newblogpost

As you progress on your coaching journey, remember that happiness is not about perfection or constant positivity. It’s about cultivating habits and mindsets that support well-being, resilience, and personal growth. By helping clients focus on what truly matters, you can empower them to navigate life’s ups and downs with greater confidence and fulfilment.

Check out my blog post. Challenge for the Week:
How will you use your strengths to strengthen a relationship this week? Reflect, act, and watch as your relationships flourish. Your journey to empowerment starts here. #newblogpost

Check out my blog post on laurenwallisnutrition.com. I have lots of content to help guide you on your transformational coaching journey
#newblogpost

🌟 Build Your Thriving Toolkit 🌟

💪 Prioritise Physical Self-Care

• Embrace a nutrient-dense animal-based diet 🍖🥩 rich in protein, fats, and essential nutrients.
• Stay active—movement fuels the body! 🏋️‍♂️
• Prioritise restful sleep for recovery and energy 🌙.

💖 Cultivate Positivity

• Start a gratitude practice 📝.
• Relive positive memories to boost your mood ☀️.
• Perform acts of kindness—helping others helps YOU! ❤️.

🤝 Strengthen Your Social Connections

• Spend time with loved ones 💬.
• Join communities that align with your values 🌍.
• Even small, genuine interactions (like a friendly “hello”) matter!

🎯 Focus on Strengths

• Identify what makes you unique—your creativity, persistence, or leadership skills 🌟.
• Use these strengths to tackle challenges and achieve your goals.

🧠 Honour Your Personality

• Find routines that work for YOU. Whether you thrive on structure or flexibility, make it yours.

🌱 Thriving is about more than diet—it’s about creating a life full of energy, purpose, and joy. By tailoring your toolkit to your values, you can truly flourish.

What’s your #1 go-to for thriving? Share below! 👇
#ThrivingToolkit #CarnivoreDiet #FlourishYourWay #coach #rest #love #mind #wellness #mindfulness

🌱 The Stages of Change: Your Path to Healthier Habits 🌱

Creating lasting change is a journey, and everyone progresses at their own pace. Psychologist James Prochaska’s Stages of Change model outlines five steps that can help you understand where you are and what’s next on your path to better habits.

1️⃣ Precontemplation

You’re not ready to change yet, or you may not see a need to.
💡 Tips:

• Explore your values and gather information.
• Reflect on how your current behaviour impacts you.

2️⃣ Contemplation

You’re thinking about change but not ready to act.
💡 Tips:

• Weigh the pros and cons of changing.
• Imagine how life will improve when you make the change.

3️⃣ Preparation

You’re getting ready to take action soon.
💡 Tips:

• Set a small, achievable goal.
• Identify your strengths and anticipate obstacles.

4️⃣ Action

You’re actively working to change your behaviour.
💡 Tips:

• Build accountability with friends, family, or a coach.
• Celebrate your wins, no matter how small!
• Plan for potential setbacks.

5️⃣ Maintenance

You’re solidifying your new habits and building long-term success.
💡 Tips:

• Regularly evaluate what’s working and adjust as needed.
• Revisit your core values to stay motivated.
• Prepare for life’s ups and downs.

🌟 Change is a process, not a single step. Wherever you are on your journey, honour your progress and trust your timeline. Small, consistent actions lead to big transformations.

✨ What stage are you in right now? Share in the comments and let’s grow together!

#StagesOfChange #HealthyHabits #PersonalGrowth #MindsetShift #WellnessJourney #SelfReflection #lofe #love #mindset #goals

The Wheel of Life: A Coaching Tool for Balance

🛞 How balanced is your life right now? 🛞

The Wheel of Life is a simple yet powerful tool to help you assess your satisfaction across different areas of your life. Here’s how it works:

1️⃣ Rank your level of satisfaction in each life area (e.g. health, career, relationships, personal growth, fun, finances, etc.) on a scale of 1 to 10.
2️⃣ Mark your score for each area on the wheel.
3️⃣ Connect the points to create a new outer perimeter.

What does your wheel look like?
🔸 Is it smooth and balanced, or bumpy and uneven?
🔸 Which areas of your life need attention?
🔸 What are you ready to work on now, soon, or later?

💡 Reflection is key: A balanced wheel leads to a smoother ride through life. Take a moment to consider where you’d like to focus your energy for greater fulfilment.

✨ Where will you start today? Share in the comments and let’s journey towards balance together.

#WheelOfLife #CoachingTools #PersonalDevelopment #LifeBalance #Fulfilment #SelfReflection #coaching

Instagram Post: Setting SMART Goals for Positive Change

🌟 “A goal without a plan is just a wish.” 🌟

Changing habits to consciously improve your health is no small undertaking, but the first step is deciding to change. The real game-changer? Actively planning and setting goals that keep you motivated and focused.

Set SMART Goals to Stay on Track
SMART goals are:
✔️ Specific: Clearly define what you want to achieve.
✔️ Measurable: Include criteria to track your progress.
✔️ Attainable: Make sure it’s something you can realistically achieve.
✔️ Realistic: Ensure it fits your lifestyle and resources.
✔️ Timely: Set a time frame to create accountability.

Here’s an example:
🌱 Goal: Drink more water daily.

• Specific: Drink 2 litres of water per day.
• Measurable: Track intake using a water bottle with measurements.
• Attainable: Start with 1.5 litres and build up to 2 litres.
• Realistic: Keep a reusable water bottle handy throughout the day.
• Timely: Reach this goal in 4 weeks.

📝 Your SMART Goal Template

• Goal: What do you want to achieve?
• SMART Criteria: How does your goal fit into each category?
• Behaviour: Does this goal require adding or eliminating a habit?
• First Action Step: What is the very first step to take?
• Start Date: When will you begin?
• Time Frame/Deadline: When do you want to see results?

💡 Pro Tip: Write your goal down and revisit it regularly to reflect on your progress!

What’s one habit you’d like to change? Comment below and let’s inspire each other! 💬

#GoalSetting #SMARTGoals #HealthHabits #PersonalGrowth #StayMotivated #WellnessJourney #UKHealth #coach #life #goal

🌿 Making Change with Clarity 🌿

When it comes to health and wellness, deciding to shift a behaviour can feel overwhelming. That’s why I use tools like the Decisional Balance Worksheet from the Institute of Functional Medicine Coaching Program. This tool is a game-changer for exploring the why behind the change—or the resistance to it.

In Lauren Wallis-Dyer Nutrition Coaching, we believe in helping you uncover your own motivations and create sustainable health habits. One of the most insightful exercises is weighing the pros and cons of not changing a specific behaviour.

Here’s how it works:
1️⃣ What are the benefits of staying the same?
It’s important to acknowledge why the current behaviour exists. Maybe it feels comforting, familiar, or time-saving.

2️⃣ What are the costs of not changing?
Now, look deeper. What’s the impact of continuing this behaviour on your energy, health, and goals?

✨ Why this works:
By understanding both sides, you can uncover hidden motivations and break through resistance. It’s not about judging the behaviour—it’s about gaining clarity and empowering you to make decisions that align with your life vision.

Whether it’s addressing sugar cravings, improving sleep, or building better meal habits, this exercise helps you connect to your inner “why.”

💡 What’s one behaviour you’ve been considering changing? Take a moment to reflect on the pros and cons of not changing—and see where the insights take you.

📌 Ready to work together to unlock your next health breakthrough? Let’s dive in!

#NutritionCoaching #BehaviourChange #FunctionalMedicine #HealthGoals #coach #change

🌿 Self-Reflection for Growth 🌿

As a client on a wellness journey, self-reflection is one of the most powerful tools for creating lasting change. Here at Lauren Wallis Nutrition, accredited by the Institute of Functional Medicine, we believe that true transformation begins from within.

Ask yourself these key questions:

💡 How do I react when faced with challenges?

• Do I feel overwhelmed, or do I see opportunities to learn and grow?
• Reflecting on this can reveal patterns in how you handle stress, resilience, and adaptability.

💬 How do I respond to criticism?

• Do I immediately get defensive, or do I take a step back and ask, “Is there something here I can learn?”
• Your response can uncover how self-compassionate or self-critical you are and help shift the narrative toward constructive growth.

🌟 What beliefs do I hold about my own capabilities?

• Do I trust my ability to achieve my goals, or do I feel stuck in self-doubt?
• Identifying limiting beliefs is the first step in reframing them. You are capable of far more than you realize!

Self-reflection is not about judgment—it’s about awareness. Awareness leads to action, and action leads to transformation.

Take a moment today to sit with these questions. Journal, meditate, or simply think it through. Celebrate your insights, no matter how small, and remind yourself that every step forward counts.

✨ Your journey to wellness is uniquely yours. Trust the process, trust your progress, and most importantly, trust yourself. ✨

#SelfReflection #WellnessJourney #FunctionalMedicine #LaurenWallisNutrition #GrowthMindset #EmpoweredLiving #course #nutrition #w #journey #life #reflection #love

✨ Ready to Take Charge of Your Health and Wellbeing? ✨

At Lauren Wallis Nutrition, our coaching programme is designed to support you in achieving your unique health and wellness goals. Here’s what you can expect:

🌟 Introductory Session
Let’s get to know each other! We’ll explore your goals, challenges, and how coaching can help you.

🌟 Foundation Session
Dive deeper into your story and values, develop a personalised wellness vision, and create a plan tailored just for you.

🌟 Follow-Up Sessions
Stay on track with ongoing support. We’ll celebrate wins, tackle challenges, and refine your goals along the way.

🌟 Final Session
Reflect on your progress, celebrate your achievements, and plan for lasting success.

If you’re ready to take the first step towards a healthier, happier you, let’s start this journey together! 💬 DM us to learn more or book your Introductory Session today.

#WellnessJourney #HealthCoaching #NutritionSupport #LaurenWallisNutrition #FunctionalMedicineCoaching #WellbeingMatters #HealthyHabits #coach #love #mindfulness #selflove #selfcare #journey #health

Dr. Iain Campbell: KD for Bipolar Disorder
Dr. Ian Campbell at the University of Edinburgh recently published an eight-week pilot study and proof-of-concept study in using a ketogenic diet for patients with bipolar disorder. He found that ketone levels correlated strongly with improved mood and energy levels, as well as decreased anxiety and impulsivity. The higher the ketones were, the better they did. Almost all of them lost weight, which is typical on a ketogenic diet. They had other healthy reductions in blood pressure and certain measures of brain dysfunction such as lactate and glutamate. Lowering brain glutamate is a tremendous achievement, and he was able to lower brain glutamate to a greater degree than any study has ever shown with medications or any other intervention. #ketodiet #bipolar #mentalhealth #wellness #weightlossjourney

Insulin Resistance and Bipolar Disorder: A Hidden Connection

Did you know there’s a growing body of research linking insulin resistance (IR) to the severity of bipolar disorder? Dr. Cynthia Calkin, a leading metabolic psychiatrist at Dalhousie University in Nova Scotia, has uncovered fascinating insights into this connection.

Her studies reveal that people with bipolar disorder are three times more likely to have insulin resistance or type 2 diabetes. Even more striking, those with both conditions are prone to rapid-cycling moods, persistent symptoms, and reduced responsiveness to mood-stabilising medications like lithium.

Can Reversing Insulin Resistance Improve Bipolar Symptoms?

Dr. Calkin didn’t stop there. She conducted a rigorous, quadruple-masked, randomised controlled trial to see if treating insulin resistance could impact mood. Using metformin, a widely-used medication for type 2 diabetes that improves insulin resistance, she found a remarkable link:

• Patients who showed the greatest improvement in their insulin resistance also experienced significant reductions in depression symptoms.
• Conversely, those whose insulin resistance didn’t improve saw virtually no change in their depression.

These findings highlight the potential of addressing metabolic health as a way to enhance treatment outcomes for bipolar disorder. It’s a promising step forward in understanding the mind-body connection.

What are your thoughts on the link between physical and mental health? Let’s discuss! #bipolar #mentalhealth #depression #diabetes #ketodiet #wellness

🧠 Glutamate Excitotoxicity: What You Need to Know

When the brain is exposed to too much glutamate for too long, it can lead to a harmful condition called glutamate excitotoxicity. This state can have serious effects on your brain health, including:

🔸 Damage to Proteins, Lipids, and DNA: Glutamate overload can harm essential components of brain cells.
🔸 Injury to Mitochondria: The “powerhouses” of your cells, responsible for energy production and metabolic functions, become compromised.
🔸 Weakened Blood-Brain Barrier: This barrier, which protects your brain from harmful substances in the blood, becomes less effective.
🔸 Shrinking of the Hippocampus: This critical brain area, essential for learning and memory, is particularly vulnerable.

While this sounds alarming, the good news is you can take control by reducing inflammation and oxidative stress through your diet and lifestyle choices.

Protect Your Brain by Avoiding:
❌ Refined carbohydrates
❌ Sugar and fruit juices
❌ White flour and cereal products
❌ Refined vegetable oils

These items contribute to inflammation and oxidative stress, both of which exacerbate glutamate excitotoxicity. It can take years for refined vegetable oils to leave your system, but your brain will thank you for eliminating them!

Simple Steps for Brain Health:

• Choose whole, unprocessed foods.
• Prioritise healthy fats like olive oil and omega-3s.
• Stay hydrated and manage stress to support your brain’s natural defences.

Your diet is one of the most powerful tools to protect your brain from these damaging forces. Start small, and give your brain the care it deserves.

#BrainHealth #Neuroprotection #MentalWellbeing #AntiInflammatoryDiet #HealthyLiving #FunctionalHealth #WellnessJourney

Did You Know Inflammation Can Impact Your Brain Chemistry?

One of the ways inflammation affects mental health is by contributing to neurotransmitter imbalances in the brain—the same imbalances that psychiatric medications aim to address.

🔬 But what causes those imbalances in the first place?
Research shows that excessive inflammation and oxidative stress can disrupt normal brain chemistry. A key example is the kynurenine pathway, which involves the amino acid tryptophan (found in dietary protein).

Here’s how it works:
➡️ Under normal, calm conditions, tryptophan is used to produce serotonin (the “feel-good” neurotransmitter) and melatonin (important for sleep).
➡️ However, under stress or inflammation, tryptophan is diverted down the kynurenine pathway, impacting the balance of two key neurotransmitters:

• GABA: The brain’s “brake pedal” (calming and inhibitory).
• Glutamate: The brain’s “gas pedal” (excitatory and stimulating).

⚖️ Your brain’s activity depends on maintaining a balance between GABA and glutamate—like managing the perfect harmony between a gas and brake pedal.

🧠 Why does this matter?
Chronic inflammation can tip this delicate balance, influencing mood, anxiety, and overall mental health. Understanding this connection highlights the importance of reducing inflammation for both physical and mental well-being.

✨ Support your brain health:
Prioritise anti-inflammatory foods, manage stress, and get good sleep to help maintain that essential balance.

#BrainHealth #MentalHealthAwareness #Neurotransmitters #Inflammation #FunctionalMedicine #GABA #Glutamate #MindBodyConnection #ketodiet #brain #mood #balance

Coaching Practices for Effective Mind-Body Integration:

• Always invite permission before introducing new techniques to ensure clients feel safe and in control.
• Foster client autonomy by encouraging self-discovery and validating their unique healing images and approaches.
• Shift focus from illness to healing, empowering clients to create positive change.

Application Examples:

• Use breathing techniques to manage anxiety or digestive discomfort.
• Introduce mindful eating practices to clients prone to rushing meals or multitasking.
• Help clients uncover emotional links to physical symptoms (e.g., stress linked to childhood memories or current life events) using imagery.
• Support healing by guiding clients to create personalised rituals or mantras that reinforce positivity.

Key Takeaways for Coaches and Clients:

• Mind-body techniques foster relaxation, creativity, and resilience, helping clients move beyond stress and negative patterns.
• Personalisation and mindfulness are at the heart of these practices—every approach should align with the client’s unique needs.
• These techniques are effective across various challenges, from digestive issues to emotional stress and immune dysregulation.

Inspiration for Coaches:
Trust the process. Your role is to hold a supportive space where clients can access their inner wisdom and create their own path to healing. Shift the focus from problems to possibilities, from illness to wellness.
#wellness #coaching #health #mindfulness #healing #love #process #body #selfregulation

💡 Understanding Stress, Inflammation & Hormones
I share insights on the deep connection between stress, inflammation, and hormones—and how coaches can help clients achieve balance.

• Stress & Hormones are Linked: Stress affects hormone balance through feedback loops; everything impacts everything.
• Cortisol’s Role: Cortisol controls inflammation but depletes under chronic stress, leading to health issues.
• Focus Upstream: Address root causes, not just symptoms, for lasting health changes.
• Lifestyle Tips:
• Balanced diet, sleep, and appropriate exercise are key.
• Reduce “N.U.T.S.” stressors: Novelty, Unpredictability, Threat to ego, Sense of loss of control.
• Spend more time in “love” vs. “fear” mode for growth and healing.

Health coaches can play a crucial role in guiding clients to address these foundational factors and support whole-body wellness. 🌱 #StressRelief #HormoneBalance #FunctionalHealth #HealthCoaching

Challenging the Classic View of Stress

• Traditional view: Stress is harmful and rooted in “fight or flight,” seen as universally damaging.
• Stress signals what we care about, linking it to values and goals.
• Redefining stress: Not a toxic force but a sign of our commitment to meaningful outcomes.

Reframing Stress: A Practical Approach

• Define stress as a response to what matters: Anxiety or tension can signal investment in outcomes.
• Frame stress as energy: View it as fuel to face challenges, rather than something to fear.

Mindfulness and Acceptance

• Avoid suppressing stress: Suppression can drain energy and block effective responses.
• Practice mindfulness: Accept stress and use it to reflect on personal values and goals.

Building a Healthier Stress Mindset

1. Shift Perception: Recognise stress as varied, potentially connecting and empowering.
2. Foster Growth: See adversity as a path to resilience and connection.
3. Use Mindfulness: Focus on meaningful goals and values to channel stress constructively.

Practical Strategies for Coaches and Clients

1. Discuss Core Values: Help clients connect stress to what they value, reframing it as purposeful.
2. Promote Self-Compassion: Normalise stress as a shared experience, reducing self-criticism.
3. Encourage Growth: View stress as a stepping stone to personal development.

Compassion and Community

• Build supportive networks: Sharing experiences in groups allows individuals to see stress as a shared journey, building collective resilience.

Essence of Transforming Stress

• Use stress as a reminder of what matters: When stressed, ask, “What do I care about here?”
• Harness stress mindfully to build resilience, compassion, and purpose in life. #stress #coach #mindset #breath #emotion #love #acceptance #perspective #life

Tiny Habits for Coaches and Clients – BJ Fogg

Key Points of Behaviour Design

• Behaviour Design vs. Behavioural Design: Focuses on creating new behaviours, not reinforcing existing patterns.
• Swarm of Behaviours Model: Breaks down goals into specific, actionable behaviours.
Types of Behaviour:
• One-time actions (e.g., “buy blackout curtains”)
• Habits (e.g., consistent bedtime)
• Stopping behaviours (e.g., “no screens before bed”)
• Behaviour Targeting: Tailor methods based on behaviour type.

Applying the Tiny Habits Method

• Clarify Goals: Coaches help clients specify clear outcomes.
• Magic Wanding: Brainstorm potential behaviours to achieve goals.
• Golden Behaviours: Prioritise behaviours that are effective, desirable, and achievable.
• Build Habits: Simplify actions (e.g., “floss one tooth”), and attach to prompts.

The Fogg Behaviour Model

• Motivation & Ability Balance: Simple behaviours are easier to habitually repeat.
• Prompting: Link new behaviour to existing routines (e.g., “After brushing teeth, floss one tooth”).
• Action Line: Consistent behaviour occurs above the motivation/ability threshold.

Maxims of Lasting Behaviour Change

• Align with Client’s Desires: Foster behaviours clients are already motivated to do.
• Emphasise Success: Positive emotions, reinforced through celebrations, encourage continuation.

Practical Steps for Coaches and Clients

• Design Together:
• Start with clear goals.
• Brainstorm behaviours, focusing on Golden Behaviours.
• Implement Tiny Habits:
• Simplify actions and attach to prompts.
• Celebrate small wins to build consistency.
• Encourage Reflection: Regularly review progress and adjust behaviours to align with motivations.

Key Takeaway
The Tiny Habits method fosters sustainable, positive change through small, repeatable actions tied to client motivations. #tinyhabitscoach #tinyhabits #coaching #coach #nutritioncoach #business #wellness #mindset #goal

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Book a one-to-one functional nutrition consultation and start addressing the root cause of your symptoms with a personalised, science-backed approach.

Tailored to Your Health Goals – Whether you’re struggling with fatigue, weight loss, gut health, hormone imbalances, or metabolic issues, your consultation is fully customised to your needs.

Expert Guidance – Get professional support from a Certified Functional Nutritionist & IFM Health Coach to help you make sustainable changes.

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Functional Nutrition

A personalised approach can help:

Rebalance hormones and restore energy through targeted nutrition, thyroid support, adrenal work, and blood sugar regulation
Improve gut integrity, reduce bloating, and calm reactivity by restoring microbiome health
Enhance detox pathways and liver function to support resilience, skin health, and toxin clearance
Modulate immune activity and reduce chronic inflammation, especially in autoimmune, mould or histamine-driven conditions
Identify the drivers behind cravings, low mood, and emotional eating patterns by addressing stress physiology and neurotransmitter balance

Contact

Lauren Wallis Nutrition

With over 18 years in the life sciences and nutraceutical industry, I specialise in personalised nutrition - rooted in systems biology, not outdated generalisations. I hold a BSc in Nutritional Biochemistry (University of Nottingham) and an MSc in Medical Molecular Biology (University of Westminster), where I researched the genetics of obesity. My background spans clinical genetics at the Sanger Institute and formulation work with leading supplement brands.

As a Functional Nutritional Therapy Practitioner and IFM-accredited health coach, I use detailed assessments and targeted testing to uncover what’s driving dysfunction -so we can support the body’s healing processes at the root. My approach is individualised, data-informed, and grounded in clinical insight.

I work with a broad range of clients dealing with fatigue, hormonal imbalance, inflammation, metabolic issues, and gut-brain dysfunction.

My focus is on restoring resilience, not managing symptoms using nutrition as a precision tool to support the body’s innate capacity to heal.

Functional Laboratory Testing

These tests are designed to uncover root causes of fatigue, gut issues, hormone imbalance, brain fog, low mood, skin conditions, autoimmunity, and more. No GP referral is required, and most tests can be done easily from home using saliva, urine, stool, or finger-prick blood samples.

Core Functional Tests

Comprehensive Gut Health Panel

For IBS, bloating, constipation, fatigue, or skin issues
This test analyses microbiome balance, yeast and parasite overgrowth, gut inflammation, digestive enzyme output, and intestinal permeability.

Organic Acids Test (OAT)

For energy crashes, brain fog, mood swings, or detoxification issues
A deep metabolic analysis covering mitochondrial function, neurotransmitter metabolites, gut dysbiosis, and key nutrient pathways.

Adrenal and Cortisol Rhythm Test

For burnout, anxiety, or poor sleep
Assesses stress hormone patterns across the day to understand how the adrenal system is functioning and how it may be impacting mood, sleep, and energy.

DNA and Epigenetic Health Test

For personalised, preventative health planning
Analyses genes involved in detoxification, inflammation, methylation, nutrient needs, and ageing processes, with interpretation based on your current lifestyle.

Mycotoxin and Mould Exposure Test

For chronic fatigue, sinus issues, MCAS-type symptoms, or sensitivity to environments
Detects immune-reactive mould toxins that may be affecting mitochondrial and cognitive function.

Heavy Metal and Mineral Balance Panel

For neurological symptoms, fertility issues, or chronic fatigue
Assesses toxic load from mercury, lead, and aluminium, alongside essential minerals such as zinc, selenium, and magnesium.

Thyroid and Autoimmune Panels

For fatigue, anxiety, hair loss, weight gain, or cold intolerance
Comprehensive thyroid testing including T3, reverse T3, TPO antibodies, and Tg antibodies, which are not routinely tested on the NHS.

Blood Sugar and Insulin Resistance Panel

For cravings, energy dips, weight gain, or concerns around prediabetes
Functional assessment of fasting insulin, glucose, and HOMA-IR to detect early metabolic imbalance.

Functional Blood Interpretation

If you already have blood test results from your GP, I can interpret them through a functional lens
This allows us to spot patterns of dysfunction and nutrient depletion that may not yet meet diagnostic thresholds but still impact your health.

Specialist Panels Also Available

Food intolerance and histamine reactivity
Cardiovascular risk profiling including Lp(a), homocysteine, and hsCRP
Autoimmune reactivity and inflammatory markers
Glutathione status and oxidative stress
Environmental toxicant screening for plastics, pesticides, solvents, BPA, and phthalates

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Nutritional assessment

Are you looking to make informed decisions regarding your dietary choices?

The Nutritional assessment plan is a bespoke analysis created for you based on your current diet and general health.

You will receive a written report detailing targeted protocols for your daily nutrition as well as supplement advice. You will be able to implement this plan immediately. It is my aim to inspire confidence and faith in your belief of your body’s ability to balance and heal.

In-depth assessment, diagnostic testing and coaching

If you are suffering with a complex condition and a range of symptoms such as chronic fatigue, IBS, type 2 diabetes. I would recommend a more in-depth assessment.

This plan offers a different level of support and options which can include diagnostic lab tests.

Functional Medicine Coaching

This is a 6 week 1:1 coaching session. My job is to give you the tools and techniques to achieve a balanced and fulfilling lifestyle. After several sessions, you will become well-versed at handling issues whenever and wherever they arise.

Book a Session

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Personalised Functional Nutrition

Food as Medicine: The Power of Personalised Nutrition

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Book an Appointment

Functional Nutrition

Lauren Wallis Nutrition

Functional Laboratory Testing

Nutritional assessment

In-depth assessment, diagnostic testing and coaching

Functional Medicine Coaching

Book a Session