Believe it or not, in today's world, food can make us sick. We can react to it, and I want to help you understand if this is the case with you too or not. So today I am talking about histamine intolerance. Histamine is a natural chemical that our body makes and that is also found in certain foods. It plays an important role in our immune system, digestion and allergic reactions. Normally, our body breaks histamine down and gets rid of it, but for some people, this process doesn't work as efficiently, and histamine can build up and contribute to different health symptoms. Here are some of the most common symptoms of histamine intolerance. Please note, this list is not to diagnose, but to give you some insight. If needed, you can look more deeply into it so you can help yourself. Most common histamine symptoms: - Headaches or migraines - Bloating or digestive discomfort - Itchy skin, rashes, flushing or hives - Nasal congestion or sneezing - Feeling wired, restless or having trouble sleeping - Unexplained fatigue or brain fog - Skin breakouts - Reactions to certain foods, alcohol or leftovers The most common way to address histamine intolerance is by looking at the foods we eat and making some adjustments. This can mean reducing some of the foods that are naturally higher in histamine, being careful with fermented and aged foods (like cheeses), alcohol, cured meats and other items, and paying attention to how we store our food. Often, simply reducing the overall histamine load and making a few simple swaps can be enough to see if it makes a difference. Usually, it is not necessary to cut out every food on a “high histamine” list. In fact, I don't recommend becoming obsessed with avoiding individual foods. Sometimes simply reducing the overall histamine load and making a few simple swaps can make a noticeable difference. Now, if you ticked off many of the above symptoms, it is possible that you have an issue with histamine, and I would usually recommend adjusting your eating for 2–4 weeks to see if reducing your histamine intake makes a difference to your symptoms.

Many people haven't realised that there are different types of blueberries and I have a VERY clear preference. So let me tell you a bit more. Most of us can find easily the cultivated blueberries but getting your hands on a wild blueberries can be muc trickier. Depending on the country, some health stores sell them in freezer section or you can find them dried or powdered. Wild blueberries grow in ery specific cooler climates only but cultivated ones in a much broader way. Cultivated Blueberries - Larger, sweeter and juicier. - White to pale green flesh inside. - Grown on commercial farms. - Unless labelled organic, they are commonly treated with pesticides and fungicides during the growing season. - A nutritious fruit, providing fibre, vitamin C and antioxidants, but generally lower in anthocyanins and overall antioxidant capacity than wild blueberries. - Grown commercially in temperate climates around the world, including North America, Europe, South America, Australia and New Zealand. - Require managed farming conditions with suitable acidic soils, irrigation and agricultural inputs to produce larger, sweeter berries and higher yields. Wild Blueberries - Small, intensely flavoured berries with deep blue-purple flesh all the way through. - Grow naturally in the wild with minimal human intervention, making them essentially a naturally grown, unsprayed food (although they are not automatically certified organic). - Richer in anthocyanins, polyphenols and antioxidant activity, making them more nutrient-dense gram for gram than cultivated blueberries. - Their higher concentration of protective plant compounds may provide greater support for healthy ageing, brain function, cardiovascular health, reduced oxidative stress and the body's natural detoxification processes. - Naturally grow in cooler climates, especially across Canada, Maine (USA) and parts of northern Europe in forests, heathlands and natural landscapes. - Thrive in challenging environments with cold winters and nutrient-poor acidic soils, which contributes to their smaller size and higher concentration of protective plant compounds.

Here are a few more ways to enjoy chia seeds! One of our goals in this community is to discover foods that genuinely support our health while keeping meals simple, satisfying and enjoyable. It's so easy to get stuck eating the same foods on repeat, so I'm always encouraging you to add more variety to your meals. Here are three new chia seed recipe ideas to inspire you. Premium members can access the complete Chia Seed Recipe Bundle in the Food Vault, where you'll find even more delicious and easy recipes to try - drinks, popsicles, smoothies, puddings, no bake cookies etc Do you know chia seeds, have you hade them yet and do you know why these are good for you ? Here's the direct link: Chia Seeds Recipes Full Collection Not a premium yet? Click here to upgrade and get full access to every single recipe collection, meal plan, video vault and health modules.

This is what I see a lot - people hear “liver health,” they automatically think: - “I don’t drink much, so I’m fine,” or - “I’ll worry about it if my blood tests ever show a problem.” But the liver doesn’t work like an on/off switch where it’s either “healthy” or “diseased.” It’s working for you every single day behind the scenes with huge list of jobs to get done. For example: - regulating hormones so your menopause symptoms could be less - creating specific protein to avoid fluid retention - keeping your cholesterol in check - and so much more So when it’s under pressure (not damaged, just overloaded) you might notice it in subtle, everyday ways. For example like puffy, bloated, foggy or something seemingly random without knowing it might be linked to liver. Please believe me when I say this. Blood tests often only show problems when things have already progressed quite far so waiting for a diagnosis like “fatty liver” isn’t the only way to think about this. Instead, we can start earlier by giving the liver less extra work and supporting it meaningfully with specific foods, teas, superfoods and sometimes even supplements (for fatty liver for example). If you’re reading this, reflect on one or two of these: - Do you notice changes after richer or fatty meals? - Has your energy or digestion shifted in your 40s in a way you can’t fully explain? - Do you feel like your body reacts more easily than it used to? - What’s one symptom you’ve always “normalised” that might actually be worth understanding better? Share in the comments, even one sentence is enough. It helps make this real instead of just information. PREMIUM MEMBERS I’ve recorded a short video breaking this awareness topic down in a really practical, relatable way. It's not a science class but real everyday check in moments that helps you understand and read the signs of your body better. You will be surprised how much the liver factors in. We will be moving from awareness to action, step by step.

The protein powder market is huge and there are too many horrible options out there. This week we are going to sort this out for you. I will help you choose the right one, show you how you can use it and even show you my favourite clean ones on the market. You need to be confident that you are supporting your health and not consuming something that is creating inflammation or upsetting your digestion. Here is what is waiting for you: Video: Protein Powders. Which One Is Actually For You - Full breakdown of all the different protein powder types and what makes them different - The exciting new option on the market that is worth knowing about - What they actually taste like so you know what to expect before you buy - When to choose one over the other depending on your lifestyle and goals - Practical tips to help you find the best match for the way you eat and cook PDF: Everything You Need to Know About Protein Powders Your complete reference guide covering every protein type, who it suits, texture, flavour, sourcing tips and what to look for on the label when buying clean. I will give you brand and product recommendations to save you time and avoid getting it wrong. PDF: Protein Powder Cheat Sheet. How to Use It Simple, practical guide showing you exactly how much to add to your everyday foods, from smoothies and baking to soups and dips, so it becomes second nature in your kitchen. NOT A PREMIUM MEMBER YET? You came to this community because you want to feel better, have more energy, and actually understand what you are putting in your body. Inside premium you get the full picture. The videos, the guides, the resource library. Clear, practical tools that actually work for women in their 40s and beyond.