trish, Author at Trish Tucker May

Tips to Help You Lose Weight over 40

Written by trish on March 10, 2022. Posted in Gut Health, Hormone Health.

I get asked about diets and weight loss all the time.

My best advice is to eat real food, not too much and balance your hormones by eating plenty of fat and protein at every meal. This helps with appetite control and blood sugar balance.

I often get asked whether a Keto Diet is best for perimenopause and weight loss.

The ketogenic diet involves a combination of food that allows the body to produce ketones in the liver to be used as energy.

It is also referred to as a low carb diet.

Let’s learn about the Keto diet and see how it can be your answer to weight loss.

How exactly does the Keto Diet work?

Since the glucose in your body is being used as a primary energy, your fats are not needed and are therefore stored. Typically, on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.

Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

Weight Loss on a Keto Diet?

Before you can use a ketogenic diet for weight loss, it’s a good idea to have an understanding of how it works. Here are some important points about the ketogenic diet:

A ketogenic diet is centered around bringing the body into a state of ketosis.

Ketosis is metabolic process in which the body burns fat for energy instead of its primary fuel, carbohydrates.

When you drastically cut down on the amount of carbohydrates or calories you’re eating, and there aren’t enough carbohydrates from food to burn for energy, the body switches to the state of ketosis.

Once in ketosis, the liver uses the body’s fatty acids to make molecules known as ketones to burn for fuel. Those on a ketogenic diet eat a low amount of carbs to do just this.

Benefits of a Keto Diet for Weight Loss

Increased Fat Burn: When you eat low-carb and your body starts burning fat as its primary source of fuel, you’re essentially in a fasting state where your body is using your fat stores directly for energy. Those experiencing stalls in their weight loss or having trouble getting rid of unwanted fat can benefit from a ketogenic diet for this reason.

Hormone Regulation: Ketosis can help sustain weight loss by regulating hormones that affect weight. After you eat, the hormone cholecystokinin (CCK) is released by your intestines. CCK is responsible for stimulating fat and protein digestion and inhibits the emptying of the stomach, which reduces appetite. This makes CCK a great regulator of food intake.

Eating a ketogenic diet can also help you avoid cravings for food after losing weight, reducing the chance of gaining the weight back.

Appetite Suppression: Yep, ketogenic low-carb diets may be helpful in reducing appetite by altering the concentrations of hormones and nutrients that affect hunger. It’s no wonder ketosis is used as a strategy for weight loss; it removes the need to eat more or respond to cravings for unhealthy foods. This means you can better listen to your body’s true hunger signals without worrying about counting calories or going hungry.

Blood Sugar Regulation: When you’re eating a ketogenic diet full of healthy fats and proteins plus an abundance of vegetables, you experience more stabilized blood sugar. This is much better than traditional diet foods that are usually high in refined sugars and other carbohydrates, leading to a spike in blood sugar that leaves you feeling hungry again soon after.

Finally, your answer to weight loss without starvation, but still being able to see the light at the end of the tunnel. Increase the chance of maintaining weight loss, reducing cravings, and eliminating the need to stress and obsess over every calorie or food portions.

If you are over 40 and struggling with your weight book a free call here https://p.bttr.to/2MZVUKN

How to Do a Phone Detox

Written by trish on February 22, 2022. Posted in Brain Health.

Phone addiction is becoming more and more serious and is not something to be taken lightly. Phone addiction is very real and can make you anxious or cause you to lose focus on things that are so much more important than that Instagram, Facebook, Twitter or WhatsApp update that you checked five seconds ago. Your phone addiction can harm your mental health, personal health, and social relationships, even potentially causing you to fall prey to depression or anxiety.

If you are reading this article, you may have already experienced some anxiety or bad days due to your phone addiction. Do not fear; here are some tips to do a quick, easy phone detox to help curb your phone addiction.

Phone Free Mornings

Resist the urge to check your phone the second you wake up. Get an actual alarm clock to wake you up in the mornings so you have no excuse to touch your phone at all. If you still find it hard to resist the urge to use your phone the first thing in the morning then there are three things that you can do.

Take a few moments after you wake up for some conscious breathing or meditation. Experience the sensations of your body and mind waking up instead of the urge to see what you may have missed.
Immediately start your routine. Get out of bed and keep the momentum going—get dressed, brush your teeth, make breakfast. Starting your day off checking your phone will inevitably set you back from the get-go. Instead, get up, get going, and see what you can accomplish before you ever pick up that phone.
Do not keep your phone at your bedside. Keep it in a closet or drawer that is not within your hand’s reach when you are in your bed.

No phones with family

Make a rule that whenever you are with your family, the phones stay away. So if you go out with your family to dinner, to the mall, or another special activity, do not take your phone with you. Keep use limited during vacations and road trips. Focus on spending quality, uninterrupted time with your family. Plan activities like games or movies that keep everyone occupied and avoiding the “boredom slide” that leads to phone overuse.

Download apps

There are phone detox apps like “Cheeky” or “Forrest” designed to help wean you off that phone with a specific challenge. “Forrest” lets you set a timer for up to 110 minutes during which you select a little tree. The tree starts to grow from a little seed and in order to successfully grow your tree, you have to leave your phone alone. If you leave that app then your tree dies.

No more notifications

You might be doing well with your phone detox when a notification pops up and you are quickly sucked back in to aimlessly wasting time or checking your phone. Put your phone in airplane mode and turn off or disable pop up notifications for all your apps. Instead, set deliberate times for checking any messages. You control your phone; do not let it control you.

If you would like to learn more about 8 week program TIME TO NOURISH heal your gut, balance your hormones click here

Yours in health and wellness,

Trish Tucker May

How to Have Better Sleep?

Written by trish on February 8, 2022. Posted in Hormone Health.

There is very little worse than when you are exhausted, but your brain is still going a million miles an hour. All you want to do is sleep, but your body refuses to calm down. You lie in bed, eyes closed, and sleep just beyond reach.

Melatonin is a chemical in your body that is responsible for regulating your sleep cycles and making you sleep. Your pineal gland is responsible for producing that melatonin. Each night your body produces approximately 25mcg of melatonin to promote a peaceful and restful sleep. Studies have shown that this amount gradually decreases as we age, which may explain why toddlers and youth require more sleep at night than adults.

You can help regulate your sleep and promote more relaxed, restful sleep by helping your body produce melatonin when you need it. If you are having trouble sleeping, try a few of these tips before you turn to medication.

Say “no” to electronic devices and gadgets:

The blue light produced by our phones, laptops, TVs, and tablets may be counteracting your body’s attempts to produce melatonin. Instead of checking your phone or social media accounts before going to bed, read, journal, or even color. These activities are much less stimulating than electronic devices, allowing your brain to start shutting down and encouraging your body to start producing melatonin for the night ahead.

Drink chamomile tea:

Chamomile tea actually has melatonin in it. Drink a warm cup of it in the evening to help your body relax, de-stress, and prepare for restful sleep.

Shower or take a relaxing bath:

Warm water relaxes tense muscles and refreshes your mind. According to research by Loughborough University in Leicester, the relaxing effect of taking a bath before going to bed helps increase the production of melatonin in your body. This is because taking baths and showers reduces the level of the stress hormone cortisol in your body, allowing your body to produce melatonin instead.

Block all sources of light:

Pull all the curtains, shut all the blinds, turn off all the lights. Make your room completely dark. Even the smallest amount of light can disrupt your sleeping and melatonin production. Blocking out all the sources of light while sleeping will significantly boost the melatonin in your body, help regulate your sleeping patterns and promote deep sleep so that you wake you up happy and well rested.

Focus on your diet:

Your diet plays a huge role in your body’s sleeping habits. Studies have shown that reducing or eliminating caffeine and processed foods has a hugely positive impact on your amount and quality of sleep. It is also helpful to avoid trying to sleep on a very empty or very full stomach; both can leave your body focused on processes other than sleep. A light snack or a warm cup of tea just before bed can help calm hunger pangs without overtaxing your body. What are the best foods to help you sleep? – watch here

Reminder of the key hormones needed for sleep: Melatonin, Cortisol, Serotonin and impact on immune system

VITAL TIPs: Manage stress and support your adrenals.

HOW?

Ways to support your immune system with daily rituals that are easy to do.

Meditation
Journaling
Tapping – EFT at the end of the day to calm the mid and process anything you are still feeling
Cool dew on your feet at night or a cold shower on your feet
Cold water therapy
Supplements such as 5HTP, CBD, Magnesium glycinate – talk to me I can guide you.

Sleep is a 24-hour cycle, not just something that happens when you go to bed.

In the morning, your body makes cortisol to wake you up. In the evening it makes melatonin to make you sleepy

Hormonal factors that influence sleep can include making too much cortisol, making cortisol at the wrong times of day, and not making enough melatonin.

Serotonin also influences sleep. Essential oils can support serotonin. The best essential oils on the planet can be purchased here Vetiver, lavender and roman chamomile are my favourite and I use them every night.

A healthy sleep cycle includes anchoring both cortisol and melatonin, so that you are awake and alert when you should be, and tired when you should be.

Sleep is when we repair cells – the heart of the immune system!

If you would like to learn more about my hormone tests get in touch. When we get to the root cause of why you are not sleeping – your life will change forever!

Yours in health and wellness,

Trish

How to Go Gluten Free When You Travel

Written by trish on January 25, 2022. Posted in Gut Health.

When you commit to a way of life, going back to how things used to be can be hard.

Maintaining a certain diet or avoiding certain ingredients can be especially difficult. Eating out and travelling has to be planned carefully.

Gluten is a particularly tough ingredient to avoid.

Gluten is found in wheat, which is typically a big part of our normal diet.

Recent studies have suggested that gluten can have many disadvantages for a wide range of people.

Celiac disease is the most common disease caused by gluten.

Other disorders caused by gluten are gut inflammation, intestinal permeability, and damage to the gut biome.

If you are strictly avoiding gluten, eating out or traveling to a new place with different food options can be challenging, but it is not impossible.

Here are some ways to maintain your gluten-free diet while eating out.

The internet is a blessing; you can use it to easily find out find out if nearby restaurants can accommodate gluten-free meals. You can also search restaurants ahead of time so you know where you find gluten-free meals.
If you are planning a trip, ask the hotel you stay in if they have refrigerators you can use to store simple snacks.
Packing dry nutritious items like energy bars and nuts is a good idea to fill up on in case there is not a gluten-free option readily available.
You can search for groups nearby you that support gluten-free diets and ask them for suggestions or you can simply ask restaurant owners if they serve gluten-free food.
In motorway services and cafes look for yogurt, salad, grilled chicken, plain hamburgers and other gluten-free standbys.
If you are traveling abroad (hopefully soon) print out your gluten-free needs in the language of the foreign country that you are traveling to. This will help convey to them the kinds of food you need and help them better cater to your needs.
There are many restaurants that may not have gluten-free options on their menu but can provide something if asked.
Avoid most condiments, especially soy sauce.

For people with Celiac disease or dermatitis herpetiformis, the effects of straying from a gluten-free diet might not be instant but they have delayed effects that can have long-term consequences.

Slacking on your diet should not be an option, so preparing gluten-free biscuits, hummus or sandwiches for a shorter trip is a great way to stay consistent with your diet.

Away from home, internet and research will be your best friend. Stick to the basics of your gluten-free diet—fresh fruit and vegetables, lean meats, unprocessed products—and you will be able to enjoy your travels to the fullest.

If you would like to learn more about my food sensitivity and comprehensive gut tests email me here trish@trishtuckermay.com

Yours in health and wellness,

Trish

Healthy Chocolate Making Workshop

Written by trish on January 22, 2022. Posted in Brain Health, Hormone Health.

Would you like to learn how to make healthy chocolate.

Would you like to learn how to make delicious healthy chocolate

I will be running a chocolate making workshop in my kitchen.

2-4pm on the 12th March

This will be vegan friendly, healthy chocolate

We will be eating, drinking and making chocolate.

Just in time for Easter. You can learn how to make delicious chocolates for your friends and family.

How to Eat For a Healthy Thyroid

Written by trish on January 11, 2022. Posted in Hormone Health.

The health of your thyroid depends heavily on what you eat and put in your body. Your thyroid plays a big role in the following daily functions

Your metabolism and your weight.
Your hair growth.
Your energy levels.
Controlling other hormones like insulin, cortisol and your sex hormones
Your mood.
Your ability to concentrate and remain focused.
Your body temperature.
Your heart rate.
Your menstrual cycle.

To keep your thyroid happy and healthy, your body needs appropriate amounts of iodine, zinc and selenium. To ensure the health of your thyroid, try incorporating the following foods in your diet for better iodine, zinc and selenium levels.

Yogurt: Yogurt is an excellent source of iodine. Plain and Greek yogurts are your best options.
Berries: Berries like blueberries, strawberries, and raspberries are packed with iodine, selenium, and vitamin D. These berries also contain a variety of other nutrients and are very high in antioxidants, which are critical for the health of your thyroid. Goji berries and cranberries contain the highest number of antioxidants. You can eat these berries raw, or you can use them in smoothies or in an acai bowl. You can use them to top yogurt or oatmeal.
Fish: Fish is another great source of iodine. Lack of nutrients is one of the primary reasons why thyroid health deters, and fish contain all the necessary nutrients to maintain the health of your thyroid. One 3-ounce serving of cod contains around 99 milligrams of iodine. If you do not like fish then you can opt for cod liver oil supplements.
Chicken: Zinc is also necessary for thyroid health, and chicken is a perfect solution to fill that need. Three ounces of chicken contains 2.4 milligrams of zinc.
Beef: Organic grass-fed beef is also high in zinc. A 3-ounce serving of roasted beef provides seven milligrams of zinc and a 3-ounce beef patty contains three milligrams of zinc. Make sure you choose very lean, organic beef.
Brazil Nuts: Brazil nuts are incredible little powerhouses for selenium. Daily consumption of moderate serving amounts can help produce glutathione, which helps fight against and decrease thyroid antibodies.
Eggs: Eggs are another simple, one-stop shop for your thyroid health. A large egg consists of 20% of selenium and 16% of iodine. Eggs are extremely versatile and easy to prepare. Hard boil or scramble them, but make sure you include the yolk; that is the part the provides the most selenium.
Nuts: To protect and maintain the health of your thyroid, try adding a variety of nuts to your diet. Hazelnuts and macadamia nuts provided the highest amount of selenium. You can eat them raw, snack on them, or add them to salads, yogurt, oatmeal, or other meals.

If you would like to learn more about thyroid and blood panel tests book a call here https://p.bttr.to/2MZVUKN

I can arrange private tests with a nurse visit for the blood draw. This is especially beneficial at the moment with such long wait times at the NHS, plus private tests are far more thorough.

Yours in health and wellness,

Trish

How to Know if Your Blood Sugar is Stable?

Written by trish on December 15, 2021. Posted in Hormone Health.

What are the tell-tale signs that you need to work on your blood sugar?

Do you have trouble falling asleep and drag yourself out of bed in the morning?

are you gaining weight and you don’t know why?

do you feel drained and tired all the time?

do you crave ice cream or salty crisps in the middle of the day, late at night or immediately after your evening meal?

Do you find your sunglasses in the freezer and your car keys in the bathroom?

If you answer yes, it could be because of your blood sugar balance.

Maintaining your blood sugar is important for your overall health. A stable blood sugar level helps you maintain a healthy weight, reduces your risk of diabetes, regulates your glucose levels, and can help increase your physical activity.

Here are some noticeable signs that your blood sugar needs attention.

You suffer from any sort of inflammation.

Your blood sugar often spikes in response to the excess release of cortisol by your body and excess cortisol can cause inflammation. Excess sugar equals inflammation. If you suffer from any kind of body inflammation, your blood sugar needs attention.

Your skin is troubled.

Acne, rashes, eczema are all forms of inflammation. When your body suffers from an injury or illness, it tries to protect itself; the same is true when your diet is not healthy. If you consume a lot of sugar, your body will react in the form of inflammation. Acne and rashes are an inflammatory response to poor microbiome health, which is often a result of unstable blood sugar.

You feel sluggish and tired all the time

Excess sugar releases cortisol in your body that can lead to increased fatigue. When your blood sugar is not stable, you may feel lazy and sluggish. If you are enjoying stable levels of energy and are not easily tired by physical activity, you have a healthy blood sugar level.

You crave sugar all the time.

Insatiable sugar cravings are a sign of an unstable blood sugar level. Occasional cravings are normal; everyone feels like scarfing up a whole tub of ice cream at some point or another. But, if satisfying that initial craving keeps you consuming sugar, there is a good chance your blood sugar is not stable.

You can’t lose weight no matter what you do.

When your blood sugar level is stable, it is a lot easier to lose weight and maintain a healthy weight. An unstable blood sugar level makes it impossible.

You need to urinate frequently.

A well-functioning bladder is a sign that your blood sugar level is normal. People with unstable blood sugar levels often suffer from a weak bladder and may feel the need to urinate more frequently than normal.

You can’t quench your thirst.

People with stable blood sugar levels can easily quench their thirst after drinking water. Many people who have unstable blood sugar levels feel thirsty all the time and are not able to quench their thirst even after drinking water.

You experience brain fog.

Another symptom of unstable blood sugar is brain fog, when your brain suddenly becomes fatigued, and it becomes hard for you to focus or concentrate. Healthy blood sugar levels can help promote sharp and extended periods of focus.

How to balance your blood sugar?

Eat three meals per day and make sure you have fat and protein at each meal.
Avoid snacking between meals. Allow at least 4 hours between your meals.
Drink plenty of water. At least 2 litres to help hydrate your blood.
Restrict your time eating window to 12 – 14 hours. There will be a sweet spot so try various times and see what works for you. Don’t eat late at night.

If you are unsure and worried about these symptoms and are not getting the support you need from your doctor, book a call with me. I can test your blood sugar, thyroid and hormones.

Get the support you need.

My next 8-week Time to Nourish program starts on the 18^th January. It is £750 and there is an early bird price of £625 so to book now email trish@trishtuckermay.com or book a call

6 ways to know if your hormones are out of whack

Written by trish on November 30, 2021. Posted in Gut Health, Hormone Health, Uncategorized.

If you regularly feel like something is just not right with your body, that you are just not yourself, you may be suffering from a hormone imbalance. Here are a few signs and symptoms to help you determine if your hormones may be out of whack:

You feel tired all the time.

Consistent fatigue may be the cause of an imbalance in our stress hormones that are produced when your body releases cortisol. Your body tends to release excessive cortisol in response to a bad or unhealthy diet, especially one with excessive daily consumption of sugar. This fatigue may even make you feel a little depressed and lethargic and cause brain fog or brain fatigue, a temporary condition in which your brain is simply exhausted and cannot perform the simplest task.

You are unable to lose weight.

The stress hormone cortisol not only makes you feel tired but can also hinder your body’s ability to maintain or lose weight. Your hormones control your metabolism. An imbalance in your hormones can result in a slowed or inefficient metabolism. Furthermore, hormonal imbalances promote fat storage that can lead to weight gain.

You suffer from insatiable cravings.

An increase in cortisol can cause you to have crazy and insatiable cravings for sugary foods. You may feel ravenous and get abnormally cranky if you are unable to satisfy those cravings.

You feel as if you are on an emotional roller coaster.

When your hormones are out of whack, you may feel as if you are on an emotional roller coaster. One minute you are happy and having the time of your life and in the next, you may feel incredibly depressed. Hormonal imbalances can cause you to experience extreme, inexplicable highs and lows in your emotions.

You have digestive problems.

Hormonal imbalances can also contribute to digestive problems like abdominal spasms, diarrhoea, constipation, bloating, excessive flatulence and burping, nausea and discomfort.

You sweat excessively.

Your hormones can cause you to sweat excessively when they are out of whack. This is due to a swing of hypothyroidism and hyperthyroidism, which are caused by hormonal imbalances in your body.

What to do if you are struggling with these symptoms?

The key to supporting your hormones is to focus on these key areas:

Nourish – eating unprocessed wholefoods and avoiding too much sugar, alcohol and stimulants will help to reduce stress and calm your hormones
Cleanse – think about all parts f your life. What you eat, absorb through your skin in personal care products and inhale in your environment.
Restore balance by resting and getting excellent quality sleep
Realign your body and mind with gentle exercise. Strengthening and stretching daily can help you digest better and bring harmony to the hormones.

If you would like to get your hormones tested book a call here and be sure to check out the programs on my website

Healthy Low Carb Breakfast - Nutrition Gut Specialist - Gloucestershire

How to Make a Healthy Low Carb Breakfast

Written by trish on November 17, 2021. Posted in Gut Health.

Keeping up with fitness and clean, healthy eating can be a challenge. Striving to limit carbs and calories and boredom with limited options can cause people to get tired of the same old foods and lead them back to unhealthy habits. It is important to incorporate variety and change in our diets to make sure we don’t become stagnant. Our bodies may prefer healthy eating, but they also crave variety and flavor. Replacing ingredients with healthier options is an easy, simple way to do this.

Breakfast is the most important meal of the day. The kind of breakfast you consume will have a significant impact on your activities throughout the day. To function at your best, your breakfast should be healthy and rich in protein.

Healthy breakfast choices do a lot to keep the cravings for carbs and extra calories at bay. Here are some easy healthy breakfast choices:

Eggs and vegetables cooked in coconut oil is a great breakfast and it will keep you full for a long time. Fry the eggs to your desired consistency, toss the vegetables in to sauté for just a minute, add some seasoning, and enjoy.
Baked eggs with spinach and yogurt is a great, easy-to-make breakfast that is full of nutrients to kick-start your day. Baking is a fantastic way to cook meals because you do not introduce any additional oils or fats. Pre-heat the oven to 300°F. Combine yogurt, garlic and a pinch of salt in a bowl and set aside. Melt a little coconut oil in a skillet over low heat. Add spinach, leek, scallion, lemon juice, and salt and sauté occasionally stirring. Remove skillet from the heat and crack several eggs into the veggie mixture, keeping yolks intact as much as possible. Bake for 10-15 minutes and top with yogurt mixture before serving.
Who doesn’t love a creamy shake or smoothie? But who really loves all those carbs and calories? This avocado green tea smoothie is your perfect solution. It is rich and creamy and very easy to make. Whisk together 1 teaspoon of matcha powder and 1 tablespoon of hot water and set to the side. In a blender, combine half of an avocado, a ½ cup of Greek yogurt, 1 ¼ cups of almond milk, protein powder and a sweetener like honey, agave, or stevia. Blend together, add the tea mixture and serve! I have a great new organic vegan protein powder in stock and on sale here
We get fed up with eating eggs every time we are on a diet, these low-carbs pancakes will be your new go-to favorite breakfast. All you need is 2 oz cream cheese, 2 eggs, 1 tsp granulated sugar substitute and ½ tsp cinnamon, blend this all together, let the mixture rest for the air bubbles to escape, cook the mixture on a pan on medium heat for 2 minutes each side and you are done. Tasty and healthy pancakes every time.
Chia pudding is another easy to make breakfast. In a bowl or mason jar, combine ¼ cup chia seeds, 1 cup non-dairy milk, and ½ tablespoon of honey. Mix well and refrigerate overnight, until the seeds have become jelly-like in texture and the pudding has thickened. Top with your choice of fruit.

If you would like to learn more about my 8-week gut healing program just click here.

Yours in health and wellness,

Trish Tucker-May

Nutrition Gut Specialist

Author: trish