Ruth Jamieson - Empowered Wellness

My contribution to Bellamagazine.co.uk on weight loss tips. Points number 3, and 8 were mine, and what I consider non - negotiable for weigh loss success 🤩

New Podcast Episode: Regenerative Farming with Katie Ruane

Regenerative Farming with Katie Ruane by Reset & Thrive Podcast Join Naturopath Katie Ruane and I as we discuss the importance of regenerative farming, the benefits of meat and dairy, and common misconceptions about environmental impacts. Katie addresses the misconception that cows are bad for the environment and explains how a plant-based diet can sometimes be....

Another article co authored, this time on healthy skin ageing :-)

Stress & Perimenopause

Chronic stress can have a significant impact on overall well-being, which I discuss in this article I co-authored for The Independent online Newspaper:

‘Interpreting Them as a Sabre-toothed Tiger’: How Cortisol Actually Deals with Daily Stressors in Our Bodies. - Full Article Below

However did you know that chronic stress can also exacerbate symptoms of perimenopause?

Chronic stress can cause dysregulation of cortisol, your primary stress hormone. This disruption can upset the delicate balance of other hormones crucial in perimenopause, like oestrogen and progesterone. As a result, hormonal imbalances worsen, amplifying perimenopausal symptoms.

The symptoms of perimenopause that can be exacerbated or influenced by chronic stress include:

– Hot flushes and night sweats: Stress can trigger or worsen these symptoms, making them more frequent or intense.

– Mood swings and irritability: Chronic stress can contribute to emotional instability, leading to mood swings, irritability, anxiety, or depression during perimenopause.

– Sleep disturbances: Stress-induced cortisol imbalance can disrupt your sleep patterns, leading to insomnia or disrupted sleep during perimenopause.

- Fatigue: Chronic stress can contribute to persistent fatigue or low energy levels, exacerbating feelings of tiredness commonly experienced during perimenopause.

– Weight changes: Stress-related cortisol fluctuations may lead to weight gain, particularly around the abdomen, which is a common concern during perimenopause.

– Cognitive issues: Chronic stress can impair cognitive function, leading to memory problems, difficulty concentrating, or brain fog during perimenopause.

Learning techniques to enhance resilience to stress and effectively manage stress can be powerful strategies for alleviating perimenopausal symptoms.

How cortisol actually deals with daily stressors in our bodies As online searches for ‘cortisol’ reach an all-time high, Olivia Petter examines what the stress hormone really does to our bodies, and how to control it

My contribution to an article in Yahoo Life on "Forever Chemicals" 🙂

What are the 'forever chemicals' found in UK supermarkets? Up to 95% of strawberries tested contained PFAS pesticides.

My free 30 day weight loss email challenge for women 40+ is running again :-)

https://www.empoweredwellness.co.uk/30-day-weight-loss-challenge

Many women report an increase in frequency, or the onset of headache/migraine in the perimeno transition.
Migraines, and chronic headaches are a complex, multi-factorial condition with multiple root causes. Here are some of the common root causes of migraines and chronic headaches.

Chronic Headaches and Migraines — Empowered Wellness Migraines, and chronic headaches are a complex, multi-factorial condition with multiple root causes. Here are some of the common root causes of migraines and chronic headaches.

THERE IS STILL TIME TO REGISTER 🙂

30-Day Weight Loss Challenge for Women over 40 Starting August 28th

As women reach their 40s, their bodies undergo significant changes. With declining oestrogen levels, insulin sensitivity decreases, leading to higher blood sugar and insulin resistance—both significant triggers for fat storage. These changes, in addition to impacting your wardrobe, can also contribute to experiences of hot flushes and night sweats, as studies suggest a link between excess fat and these symptoms.

During perimenopause—the transition from pre-menopause to menopause lasting 2-10 years—fluctuating oestrogen levels can elevate cortisol, the stress hormone. Modern life stressors further amplify this effect, leading to weight gain around the abdomen. This central weight gain, even with a healthy BMI, poses a considerable risk for cardiovascular disease.

The drop in oestrogen also results in a decrease in anabolic ability (muscle-building) and bone mineral density, which means maintaining and building lean muscle and bone health more challenging. Consequently, less muscle mass means more space for fat to accumulate.

The answer to all this is not doing crazy cardio, and eating less. The changes in your body don't mean you have to accept them as inevitable.

Your body is changing for a new phase of life, and to remain lean, strong and healthy, you need to learn how to adapt to these changes and make adjustments to ensure that your diet and lifestyle align with your evolving physiology.

Once you understand your new physiology, you can work with it, rather than it against you! In this 30 day challenge I will share with you how to do this.

CLICK HERE TO REGISTER: >>>>>

Free 30 Day Weight Loss Challenge — Empowered Wellness Being Lean, Strong and Healthy is Possible after 40, Once you Know How!As women reach their 40s, their bodies undergo significant changes, with weight gain or weight loss resistance being one of the many struggles women face, having a significant impact on mood, social life, and wellbeing. Once you....

Hi Ladies, I wanted to introduce myself and what I do.

I am passionate about helping health-conscious women prepare for a happy healthy menopause I see so much misinformation out there and there are so many women have no idea what to expect on what’s happening inside their bodies as they go through perimenopause.

Many women live in dread of menopause through stories passed down from family, through media, through what the doctor tells them (Ps. many doctors have had no specific menopause training) Many women believe they are heading towards a train smash, followed by a downhill slide where all of a sudden the risk of cardiovascular disease, dementia, and middle-age spread goes through the roof. They believe that that it’s par for the course, and feel totally disempowered.

Many do not know that the extent to which they may struggle through the transition, and how they will fare in health and life beyond menopause is very much in their hands!

Genetics, and the change in hormones do play a role, how could it not! But this is only a part of the picture. Current state of health, hormone history and balance, diet choices, lifestyle factors, mindset and environment all play a role that when out of balance, or not right for that person can make a significant impact on the perimenopause transition and health span beyond. What’s most important about all this is that these are in your power to modify. I help and guide women to identify their unique imbalances and needs, and lead them through positive change so they can have the best possible perimenopause transition and life beyond!

Feel free to browse my website, where you will find articles ,free downloads, and ways to work with me be it 1-2-1 or in my online community https://bit.ly/3YdgBmA or my podcast https://bit.ly/3pLkqD3 , or book in https://bit.ly/47ptVJ5 to have a free chat with me if you simply wish to find out more!

Picture taken by my son aged 11 a budding photographer, while out on a mother son photography trip in Lisbon :-)

30 Day Free Weight Loss Challenge Designed to Help You Discover Effective and Sustainable Weight Loss Strategies! 🌟
Frustrated with the constant struggle of unwanted weight gain after 40? Don't let anyone tell you it's just part of aging! Take charge of your wellness journey and join our 30-day weight loss challenge today!
🎯 With our proven tools and strategies, you can break free from the cycle of weight gain and unlock the path to a healthier you. Don't let age be a barrier to your well-being; let's prove them wrong together! Register now and embrace a journey to healthier, sustainable weight loss. https://bit.ly/3YcKByZ

30 Day Weight Loss Challenge — Empowered Wellness Unlock Healthy Weight Loss Strategies for Sustainable Weight Loss that Really Work! If you’re over 40, and the pounds keep piling on no matter what you do, and you’re told thats just part of getting older, but you refuse to accept it, then register for the 30 day weight loss challenge and you’...

Hey ladies!
https://spotifyanchor-web.app.link/e/7PjdJD9gCBb

🎙️ Hey ladies, exciting news! I've launched my own podcast, and really thrilled to share it you!

In Reset & Thrive Podcast we discuss all topics on health and wellness for women over 40.

I've already released three fab episodes, and the are many more exciting and inspiring conversations to come. 🎧

If you're ready to dive into uplifting discussions and gain valuable insights on living your best life after 40, then you don't want to miss out.

👉 Check out my latest episode on Spotify: https://spotifyanchor-web.app.link/e/rxk3hybCvBb

And that's not all! By joining my Reset & Thrive FaceBook Community, you'll have access to exclusive video content, connect with amazing guests, and even explore a library of webinars covering various health topics, specially tailored for women 40+.

✨ You can give us a try for 7 days, just follow this linkhttps://www.facebook.com/groups/resetandthrive

See you there! 🎙️💫

How many of your pantry items are ultra-processed foods or drinks?

With c.50% of the UK basket being spent on UPFs, the average kitchen pantry is likely to contain many highly processed condiments, sauces, ready meals, packaged goods etc so what better place to start reducing your UPF consumption then by auditing your kitchen cupboards.

Check back to our post last week on the NOVA guide to food processing to help you identify minimally processed items such as canned tomatoes versus ultra processed items such as canned tomato soup complete with the many flavouring, additives, emulsifiers and stabilisers contained within.

Find a BANT Nutrition Practitioner at bant.org.uk

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Fun Flavourful Fermented Food Workshop Experience!

Date: 8th July

Time: 2pm - 5pm

Location: Maria Granel Workshop Space in Campo do Ourique, Lisbon.

Be sure to book your spot soon, as there are only 12 tickets available.

What's included in the workshop:

• Three hours of hands-on experience, where you'll learn to make and take away your very own fermented foods.

• Each participant will take home three glass jars of delicious ferments: Sauerkraut, Curried Cauliflower, and Kimchi-Inspired Slaw.

• I’ll provide all the necessary ingredients and equipment, including jars, fermentation weights, chopping boards, knives, and fresh organic vegetables.

• Just bring your apron and a bag that can carry three 1L jars.

But the experience doesn’t stop there, at the end of the workshop, you'll also have the opportunity to sample a variety of other mouthwatering ferments I have made, including:

• Beet Kvaas

• Fermented Celery with Black Pepper & Shallot

• Fermented Salsa

• Fire Cider Tonic with Turmeric and Ginger

• Moroccan Preserved Lemons

You'll receive a beautiful eBooklet containing valuable information about fermentation, along with all the recipes for the above ferments.

Don't miss out on this exciting opportunity to explore the world of fermented foods.

Tickets: €65 (LINK FOR TICKETS https://l.bttr.to/nYLsY

Last chance FREE WEBINAR on TODAY GMT

Supplements 101 for women 40+

Thanks you will learn :

* Should you be taking supplements?
* Could there be interactions with prescription medications?
* When should you take your supplements?
* How can you remember to take them consistently?
* Are you taking the right supplements for the right reasons?
* How long should you take supplements for?
* Do your supplements contain what you think they contain?
* How to asses for quality
* Free PDF guide**

Special offer at the end for a session with me to personally review you supplements

**Only those who attend live and stay to the end will get the Free PDF guide- Supplements 101 for women 40+

https://us06web.zoom.us/meeting/register/tZ0ucOmvqDooGNOJUDUl8QAh8lYNc095hexJ

As I keep saying to my clients who come to me worried with high LDL, it’s not something to worry about when HDL is in a healthy range, there is no high inflammatory markers or high homocysteine. LDL in isolation is not a risk factor for heart disease

Low-Density Lipoprotein Cholesterol Is Predominantly Associated With Atherosclerotic Cardiovascular Disease Events in Patients With Evidence of Coronary Atherosclerosis: The Western Denmark Heart Registry - PubMed LDL-C appears to be almost exclusively associated with ASCVD events over ≈5 years of follow-up in middle-aged individuals with versus without evidence of coronary atherosclerosis. This information is valuable for individualized risk assessment among middle-aged people with or without coronary athe...

Lades, join our growing community.
Reset & Thrive is an online community for women 40+.
Until the end of April I am welcoming ladies for a special founding members price of only €10, on the 1 May this will go up to €29.
You can see more details here: https://www.empoweredwellness.co.uk/reset-thrive-membership

A fantastic article discussing the importance of Brain Derived Neurotrophic Factor (BDNF) in promoting healthy brain function and preventing neurodegenerative diseases.

BDNF plays a critical role in the growth, repair, and maintenance of nerve cells, and is essential for the growth of new neurons and their survival, maturation, and differentiation.

The plasticity of the entire nervous system depends on BDNF, and it is also necessary for the proper functioning of the hippocampus, which is involved in learning and memory.

This article highlights how mother nature gave us all the tools we need to increase BDNF (at no extra cost) and thus keep our brains functioning optimally :-)

https://www.anhinternational.org/news/build-your-brain-s-resilience-with-bdnf/?fbclid=IwAR0-JwQzhfKwLd1RUPJJqHrSooeJv-DbggO9NBzguzlfYMBTToj5hf01BVs

Build your brain’s resilience with BDNF Find out which nutrition and lifestyle choices will help you keep an agile, flexible and fully functioning brain throughout your life

My kinda breakfast!

Now THIS is what i call breakfast!

You'd be forgiven for thinking this looks like one of those Insta-fancy breakfasts that nobody possibly has time to make...think again! This is actually really easy to make.

What you can see is an avocado with tomato and onion topped with mayonnaise and rashers of bacon. You can also use eggs, smoked salmon or parma ham. For extra kick add chilli and lime juice.

You can cheat by using ready cooked bacon and asemble everything really quickly.

It might look pretty but as soon as you attack it with your fork you'll make a right mess. Who cares when it's so tasty!

There's a sweet spot for oestrogen. Abnormally low OR high estradiol (such as during perimenopause) can result in insulin resistance and weight gain.
There are modifiable diet and lifestyle factors that you can use during this time to prevent weight gain, or lose weight such as eating more protein & less carbs, doing weight/resistance training at least 3 x per week, getting 7-9 hours quality sleep every night, and reducing your stress, or changing the way stress impacts you.
In addition there are some nutraceuticals that can help with insulin sensitivity, but there is no one size fits all and this is best left to your practitioner to decide the best formulations for your unique physiology and current state of health.
If you are looking for help to implement the modifiable diet and lifestyle factors, I am looking for 6-10 women to join my 6 week group programme in Jan. This is a FREE BETA TEST PROGRAMME starting on the 6th Jan
This is for you if:
-You're looking to loose weight
--Balance your hormones
Increase your energy
What I will ask of you is that you
-Commit to the whole 6 weeks
-Attend each of the 1 hour weekly sessions held on a Friday lunchtime
-Happy to give your feedback.
If you would like to take part, please DM me to book in a call to asses suitability.
https://pubmed.ncbi.nlm.nih.gov/36419765/

How science changes.....

- do you remember when thalidomide was prescribed for morning sickness?

- do you remember when DDT was used as a pesticide?

- do you remember when autism in children was due to the 'Refrigerator mother'?

- do you remember the devastation caused by infectious diseases began to decline due to cleaner water, better sanitisation?

- do you remember when antibiotics were over-prescribed and we created MRSA?

- do you remember when antibiotics were found to be the 'miracle' drug that they are now used more on our animals than humans and they are impacting mother nature?

- do you remember when they brought in fake protein to save the planet?

- do you remember when depression was thought to be due to a chemical imbalance?

- do you remember when glyphosate was sprayed onto crops...oh wait it still is

- do you remember when children grew up without jabs for childhood illnesses and survived to tell the tale?

- do you remember when natural immunity was the 'norm'?

- do you remember when it was believed that once the brain is developed it is a done job, then along came neuroplasticity?

- do you remember when Parkinson's was thought to be due to lack of Dopamine? ...oh wait it still is

- do you remember when Roaccutane was prescribed for teenage acne? Oh wait it still is...

- do you remember when high cholesterol was thought to be cause of blocking up blood vessels?

- do you remember when low fat diets were healthy?

- do you remember when vegetable oils were chemically converted into 'spreadable butter' in the name of health?

- do you remember when middle aged women were given hormones as they believe menopause is a condition of women age-ing?

- do you remember the slave trade was partly driven by the sugar trade? And this has come to bite us in the backside, in the liver, in the pancreas, in the brain, in the blood vessels...aka sugar addiction

And now we are being led to believe isolated minerals, isolated supplements, isolated hormones, isolated amino acids, isolated remedies can 'fix' conditions whilst we live in 'fight-flight'.

It takes 17 years for the actual science to land on your doctor's door step and when this happens (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3241518/ ) , when/if the doctor/practitioner integrates this new knowledge is another story.

Remember when they came up with probiotics ..yet fermented food has been around for aeons...see image...treating melancholia with with 'good' bugs in 1910 💛💚💙💜🧡❤️🖤🤎

But not to worry, we have turned the above into a money making industry...probiotics, psychobiotics, post biotics...

Also not to worry, we have Vitamin D pills, whilst we stay indoors, and if we are out doors cover ourselves with toxic sunblock, cut out real food and eat fast food, no fat soluble vitamins

Also not to worry, for those babies born over the last three years labelled as the co**d babies, we have jabs for the lack of socialisation, kept in bubbles, masked faces, sterilisation...this is not a lack of JAB situation, this is lack of real immunity, lack of socialisation, lack of engaging with the ventral vagus system (if a baby cannot see facial expressions he/she cannot co-regulate as well).

This goes on and on and on and on.....

At the New School of Nutritional Medicine, there are no short cuts, there are no protocols, we honour biochemical individuality, we honour the WHOLEness of mother nature as much as possible and we have integrated a full coaching module as we are living in times when self regulation, co-regulation any form of regulation is 'missing'.

There is never one cause for a condition, it is not science, it is not naturopathy, it is not how the body works.

FOOD MATTERS...

via Belinda Fettke on LinkedIn....

'Nina Teicholz's latest article on the history of flawed saturated fat guidelines can't be missed!!

In her words... 'This article recounts the history of the diet-heart hypothesis from the late 1950s up to the current day, with revelations that have never before been published in the scientific literature. These novel insights include the role of authorities in launching the diet-hypothesis, including a potential conflict of interest for the American Heart Association; a number of crucial details regarding studies considered influential to the hypothesis; irregularities in the scientific reviews on saturated fats, for both the 2015 and 2020 Dietary Guidelines for Americans; and possible conflicts of interest on the relevant subcommittee reviewing saturated fats for the 2020 Dietary Guidelines Advisory Committee. Information obtained via the Freedom of Information Act (FOIA) on emails from the 2015 process is published here for the first time. These findings are highly relevant to the 2025–2030 Dietary Guidelines process, now underway, which has plans for a new review on saturated fats.'

A short history of saturated fat: the making and unmaking... : Current Opinion in Endocrinology, Diabetes and Obesity , including a potential conflict of interest for the American Heart Association; a number of crucial details regarding studies considered influential to the hypothesis; irregularities in the scientific reviews on saturated fats, for both the 2015 and 2020 Dietary Guidelines for Americans; and possib...

The winter solstice time is no longer celebrated as it once was, with the understanding that this is a period of descent and rest, of going within our homes, within ourselves and taking in all that we have been through, all that has passed in this full year which is coming to a close... like nature and the animal kingdom around us, this time of hibernation is so necessary for our tired limbs, our burdened minds.

Our modern culture teaches avoidance at a max at this time; alcohol, lights, shopping, overworking, over spending, comfort food and consumerism.

And yet the natural tug to go inwards as nearly all creatures are doing is strong and the weather so bitter that people are left feeling that winter is hard, because for those of us without burning fires and big festive families, it can be lonely and isolating.

Whereas in actual fact winter is kind, she points us in her quiet soft way towards our inner self, towards this annual time of peace and reflection, embracing the darkness and forgiving, accepting and loving embracing goodbye the past year.

"Winter takes away the distractions, the buzz, and presents us with the perfect time to rest and withdraw into a womb like love, bringing fire & light to our hearth".
. and then, just around the corner the new year will begin again, and like a seed planted deep in the earth, we will all rise with renewed energy once again to dance in the sunlight.

Life is a gift ❤ a Happy winter to you all...

~ Bridget Anna McNeil

art | Sylwia Telari

Midwives of the Soul

You may be wondering if you need to be getting in more calcium in the form of a supplement to prevent osteoporosis.

Adequate calcium intake has an established role in bone health; however, calcium alone provides very little protection against osteoporosis. In addition, taking calcium supplement can increase your risk of cardiovascular events.

Most nutrients have a synergistic relationship with each other, and this is true for calcium to protect against osteoporosis, it needs Vitamin D, A, K, Phosphorus, and other nutrients. When you don’t have sufficient Vitamin D you cannot absorb calcium and phosphorus so well from foods.

Too much calcium, phosphorus & vitamin D from supplementation can result in calcium going to the soft tissue, where it can cause calcification resulting in hardened arteries and kidney stones. Vitamin A & K can help protect against this as it directs the calcium to the bones. Equally, large doses of supplemental calcium can inhibit the absorption of magnesium and other minerals, because some nutrients have antagonistic relations ships with each other.

So how can you ensure you are getting what you need to protect your bones?
You start with diet and lifestyle. You ensure you are getting enough calcium, phosphorous, vitamin D, K, and A though diet. You Get plenty of safe sun exposure without sunblock/sun lotion (Use the D-Minder App to help you). And you do weight baring, or resistance training to build muscle.

You may be wondering if you need to be getting in more calcium in the form of a supplement to prevent osteoporosis.

Adequate calcium intake has an established role in bone health; however, calcium alone provides very little protection against osteoporosis. In addition, taking calcium supplement can increase your risk of cardiovascular events.

Most nutrients have a synergistic relationship with each other, and this is true for calcium to protect against osteoporosis, it needs Vitamin D, A, K, Phosphorus, and other nutrients. When you don’t have sufficient Vitamin D you cannot absorb calcium and phosphorus so well from foods.

Too much calcium, phosphorus & vitamin D from supplementation can result in calcium going to the soft tissue, where it can cause calcification resulting in hardened arteries and kidney stones. Vitamin A & K can help protect against this as it directs the calcium to the bones. Equally, large doses of supplemental calcium can inhibit the absorption of magnesium and other minerals, because some nutrients have antagonistic relations ships with each other.

So how can you ensure you are getting what you need to protect your bones?
You start with diet and lifestyle. You ensure you are getting enough calcium, phosphorous, vitamin D, K, and A though diet. You Get plenty of safe sun exposure without sunblock/sun lotion (Use the D-Minder App to help you). And you do weight baring, or resistance training to build muscle.

Read more here https://www.empoweredwellness.co.uk/health-journal/should-you-be-taking-calcium-to-prevent-osteoporosis

Get back into Balance!

Your hormones govern everything.

Energy levels, hunger, blood sugar levels, stress response, reproduction, labour and lactation, love and bonding, blood pressure, sleep, happiness….

Having balanced hormones in your 40s + is going to make the difference between smooth sailing into menopause and a rocky ride!

Does this sound like you?

· Dry skin

· Bran fog

· Low mood, or mood swings

· Irritability/anger

· Anxiety

· Stubborn weight gain/ belly fat

· Fatigue

· Trouble waking up in the morning

· Trouble falling asleep, or staying asleep

· Heavy/painful periods

· Low libido

· Memory issues

· Bloating

· Breast tenderness

· Headaches

· PMS

· Hair loss

· Sweats

· Constipation

· Cold hands and feet

· Catching every bug going around

· Vaginal dryness

Then you’re probably have a hormone imbalance, and this 30 min call is just for you!

I’M GIFTING 10 MINI CONSULTATIONS (30 MIN) TO WOMEN 40+ WHO ARE READY TO GET THEIR HORMONES BACK INTO BALANCE

I will help you identify which of your 4 major hormones (insulin, oestrogen, cortisol, thyroid) are out of balance and give you some simple nutrition and lifestyle suggestions so that you leave the session inspired with practical ways to immediately start to balance your hormones.

There will also be an opportunity to find out more about working with me.

In addition, you will also receive a free Recipe Pack & Hormone Balancing eBook.

Only 10 spaces, click below to book

https://calendly.com/empowered-wellness/getbackintobalance

The great nutrient collapse The atmosphere is literally changing the food we eat, for the worse. And almost nobody is paying attention.

New 14 day Online Group Programme 🙂 early bird tickets sales end on Wednesday
https://www.eventbrite.com/e/autumn-nourish-cleanse-reset-group-programme-tickets-448086096577
With the lead up to Xmas (dare I say that word!), a time that's often stressful, and fun, and full of over indulgence, doing a good cleans and reset is just what you need to prepare yourself so that you are more balanced and resilient though this winter season, have more energy to meet the demand of the festive season, and help you feel lighter both physically and emotionally, hello party dress!
What is it?
14 day group programme run via a private FB group
When is it?
21 November - 4th Dec 2022
Whats Included?
17-page 14-Day Success Manual
14-Day Recipe Book featuring 30 delicious recipes
26-page 14-Day Progress Journal
Printable shopping lists
Support, inspiration and motivation in a dedicated Facebook group
Live FB Q&A at the end of each week
Daily motivational emails
BONUS - 15 Ways to Cleanse Your Home eBook

AUTUMN NOURISH, CLEANSE & RESET GROUP PROGRAMME 14 days to more energy, less craving and feeling lighter both physically and emotionally!