Keris Marsden Nutrition

🥰 This feedback means the world.

Would you like more information on how we can work together to support your health?

Book a free discovery call via my website or pop across a DM ✨

I really wish nutrition was highlighted more in discussions on mental health...

🚗 We put the right fuel in our car�
📲 We use the correct charger for our smart phone�
☕ We put the right pod in the coffee maker�
🐾 We research the right nutrition for our pets �
🍞 We geek out on the needs of sourdough starters ��

We resource everything we own optimally, except our brain 🧠��

Convenience, cravings, cost and the food industry determine many of the choices we make about food and distract us from ever understanding or fulfilling our nutritional needs.

I’m on a mission to change this - who’s with me 👇🏼

🌟 Thank you, Rachael. This feedback means the world.

As a BANT registered nutritional therapist I specialise in optimising human health with an evidence-based approach to nutrition, supplements, movement and lifestyle advice.

Have you ever wondered what happens during a private nutritional therapy consult?

In-depth consultations provide a chance for me to get to know and understand you as a person.

This enables me to support you in every aspect of your health with a plan that’s bespoke, realistic and personalised just for you.

Together we look at everything including:

✨ your full health history
✨ genetic predisposition
✨ current diet and exercise routine
✨ your symptoms
✨ and most importantly, your mental and emotional health

Would you like more information on how we can work together on your nutrition and wellbeing?

Feel free to send me a DM or book in for a free 15 minute discovery call via my website 🌟

We want to pay it forward ❤️ bring a friend for free...

Next week we'll be hosting an Empowered Menopause Workshop in Tunbridge Wells, Kent.

This week someone attending our event reached out to ask if they could pay for their friend to come with them on the 18th November.

Matt and I were so touched by their kindness we gave them a complementary guest ticket.

And we've decided to pay forward their generosity and offer you the same ✨

Anyone who books a ticket can bring a guest with them free of charge, essentially giving you a 2-for-1 on the ticket price.

Matt and I are passionate about making menopause support accessible to all.

At the event, you'll learn everything you need to know about menopause nutrition, exercise essentials and HRT alternatives.

Alongside Medical Herbalist Anita Graham we'll be clearing up the confusion and providing clarity and focus so you can take an empowered approach to perimenopause and menopause.

Including:

⚡️ What to eat to avoid menopause weight gain
⚡️ What supplements can help beat brain fog
⚡️ How to use herbs to manage symptoms
⚡️ The best exercises for weight loss, strong bones and better health

Plus, you'll get your questions answered and connect with a room filled with women who understand your journey and are going through the same challenges.

If you're approaching perimenopause, already in the fog of the change or just trying to live your happiest, healthy life as a woman then I really hope you (and a friend!) will join us.

Find tickets over on our Fitter Food website and reach out if you have any questions 💪🏼

Let’s talk Quality Streets 🍬

I got offered my first one in a shop yesterday

Naturally I wanted the purple one 💜

But it was 9am

And I know once I start, I can’t stop 🫠

A morning brew chased down with a purple one easily becomes the norm

That’s sounds so wrong 🤣

What I’m really encouraging you to do is STAY STRONG now as the daily festive temptations kick in 💪

You know they'll just keep building with momentum until Christmas 📅

And if that’s a struggle for you, then consider jumping on our STRONG 60 plan so we can make this happen and do the heavy lifting with you.

We’ve been helping clients all year get epic results with:

- A personalised, no fuss but effective approach to nutrition and training
- Constant support, motivation and coaching sessions to provide solutions to any barriers so you’re always making progress
- Help building your confidence and empowering you to make the best choices for YOU
- Strategies to strengthen your mindset and your muscles so you feel stronger mentally as well as physically

Our programmes start on Monday 06 November and we’ll be getting a head start on healthy habits and heading into Christmas as a team.

Places are limited but there’s still time to join us 👊

If you want to know more send me a quick DM or jump on a FREE call (link in bio).

Do you have your ticket yet? ✨

✨ Next month I'll be hosting an Empowered Menopause Workshop in Tunbridge Wells, Kent - would you like to join us?

Alongside Medical Herbalist Anita Graham (The Herbal Dispensary) and of course our very own Matt Whitmore (Personal Trainer), I'll be sharing everything you need to know about menopause nutrition, exercise essentials & HRT alternatives.

You’ll learn:

⚡️ What to eat to avoid menopause weight gain
⚡️ What supplements can help beat brain fog
⚡️ How to use herbs to manage symptoms
⚡️ The best exercises for weight loss, strong bones and better health

Plus, you'll get your questions answered and connect with a room filled with women who understand your journey and are going through the same challenges ❤️

Together we'll be clearing up the confusion and providing clarity and focus so you can take an empowered approach to perimenopause and menopause.

Early bird tickets are just £39.00 but there are only a limited number available.

Find the link in the comments below or head to our website.

If you're approaching perimenopause, already in the fog of the change or just trying to live your happiest, healthy life as a woman then I really hope you'll join us.

Any questions please drop them below or send us a message 💪🏼

Keris Marsden Nutrition

I’ve been sharing my thoughts on the ZOE app… 👇🏻

"What do you think of ZOE App?”

I’ve been asked this so many times

Hamish be like 🥱

Now I love anything that increases awareness of the importance of a real food diet, blood sugar balance and the gut microbiome 🙌

But I’m not a huge fan of people spending lots of money when they don’t need to 💴

Or getting disheartened if they can't afford the latest "thing" 💴

Most people investing in ZOE app probably don’t need to 🤔

So if you’re stuck on the wait list or can't afford ZOE here’s some (likely effective) things you can trial:

1. Ditch ultra processed foods and eat a real food diet (aka )

2. Google ‘foods that help your microbiome’ and eat more of them rather than toast

3. Swap shop bought sandwiches, salads and ready meals for home prepped versions

4. Eat waaaaay more protein

5. Trial a gluten and/or dairy free (wholefood) diet for 30-60 days or just drop out booze and bread for a month

6. Get or borrow a (highly active) dog

7. Start chewing food and doing deep belly (diaphragmatic) breathing before eating

8. Invest in a gym membership/group exercise or PT to learn how to lift weights and transform blood sugar regulation

9. Invest in some talking therapies or use mindfulness based apps to help with stress and emotional health

10. Buy a finger prick glucose monitor or a Freestyle Libre Continuous monitor (for £58) to assess glucose regulation ()

11. Walk more (preferably not listening to something that gives you podcast-itis) especially after meals

12. Get divorced *maybe more expensive than Zoe*

13. Practice time restricted eating and fast 12hrs overnight and 3-5hrs between meals

I could go on but I'll leave it there 👍

Caught up with a uni pal at the weekend 🫶

Kelly was the first person I met at Univeristy and the reason I didn't get straight back in the car with my parents and go home, already 😢

She's also the reason I started running and discovered how awesome exercise is for your mental health.

She convinced me to run laps with her around our student accommodation.

I absolutely hated it initially, even just putting on my trainers filled me with dread, it didn't help that she ran like a gazelle 😒

But she was super encouraging and I didn't want to let her down.

I usually lasted 5 minutes before feeling like I needed to stop and have a heart attack 🥵
she kept me accountable to plodding around that block consistently, distracted me with her chat and got me to finish line 🏁

The more I ran, the easier it became and the more I came to love the endorphins and boost in confidence it gave me 🏃‍♀️

I soon converted and became a huge fan, running 3-4 times a week on my own.

I've been running for 25 years 🙌

BUT without her support in the beginning I would 💯 have given up.

When you start making healthy changes, they often feel uncomfortable because they're doing you so much good 👍

Its natural not to enjoy (possibly hate) every minute and resent the process.

This is why coaches, nutritionists, PT's, partners, friends, family and dogs can all make a HUGE difference 🐾

They give you the motivation until you find yours 💪

Your health is also influenced by the people you're hanging with so be sure to check your team has your back when it comes to wellbeing 🤝

You might need to bring in some subs and put a few people back on the bench whilst you sort yourself out 👊

Can you tell I'm watching on Netflix 😆

Thank you Kelly, my first ever and so pleased you're now training to be a professional health coach 🤩 💕