VDA Nutrition

Food isn’t just fuel; it can also become a source of comfort, especially when we’re tired, stressed, bored, or emotionally overwhelmed.

In these moments, highly rewarding foods can feel particularly appealing. That doesn’t mean you simply lack willpower. Our eating behaviour is influenced by a complex interaction between biology, emotions, and our environment.

Understanding that connection is an important part of understanding appetite—and our relationship with food.

Read my full blog—Overeating. Why you struggle?

Explore the science behind appetite, overeating, and why willpower isn’t the whole story.

www.vdanutrition.com/overeating-why-you-struggle

Magnesium supports your central nervous system, helps improve stress levels by reducing cortisol, helps improve sleep quality, supports muscle relaxation, and supports cognition and focus—to name a few.

In fact, it is involved in most major metabolic processes, and levels affect how every cell in your body works.

Yet, you will be surprised at how many of us are deficient!

In a study (PMID: 16542786), researchers were able to show that magnesium treatment was effective in treating depression and that magnesium deficiency can be the cause of most major depression and related mental health problems.

For women, magnesium is a crucial mineral and a non-negotiable supplement.

Here is why:

● Alleviates PMS Symptoms: Sufficient magnesium levels can lessen the severity of cramps, fluid retention, and emotional issues linked to PMS.
● Supports Hormonal Balance: Magnesium is essential for managing hormonal changes, particularly during menstrual cycles, perimenopause, and menopause.
● Reduces Stress and Anxiety: Magnesium serves as a natural sedative, aiding in soothing the nervous system and enhancing mood consistency.
● Improves Sleep Quality: Magnesium aids in promoting relaxation and deep sleep, which can frequently be affected by hormonal fluctuations.
● Blood Sugar Regulation: It aids in sustaining stable blood sugar levels, which helps minimize fatigue and cravings associated with hormonal changes.

For women navigating hormonal changes, maintaining optimal magnesium levels is crucial. It’s not just about preventing deficiency—it's about empowering women to feel balanced, energized, and resilient through each phase of life.

I recommend incorporating magnesium-rich foods such as leafy greens, nuts, seeds, and legumes, as well as targeted supplementation when necessary.

Changes in weight, water retention, digestive distress, poor skin, loss of hair, and feeling fatigued and burnt out are often linked to your insulin and cortisol levels.

I see this all the time with my clients.
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✗ Too much coffee
✗ Prolonged fasting
✗ Counting calories
✗ Working out to the point of exhaustion

It's doing too much and always shows on your face and in your physical body. ⁠
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This is what it can look like:⁠
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● Waking up between 2 and 4 am ⁠
● Puffy eyes, puffy fingers, and overall a heavy feeling in the body⁠
● High visceral and belly fat⁠
● Ravenous hunger⁠
● Hair thinning⁠
● Brittle nails⁠
● Lack of lustre in the skin⁠
● Dehydrated skin
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Bringing cortisol back into balance is key; this is when your weight starts to shift, your skin glows, you feel rested, you crave less, and you have more energy and more zest for life. ⁠
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It’s not about doing more but doing less. ⁠
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🤍 Watching morning sunrises⁠
🤍 Less screen time⁠
🤍 Nourishing meals ⁠
🤍 More nature walks⁠
🤍 More time with friends and family⁠
🤍 A massage⁠
🤍 A sleep-in⁠
🤍 Learn to downregulate your nervous system⁠
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I love ashwagandha and magnesium in the evening and saffron in the morning as an adjunct to these lifestyle modifications. These natural therapeutics work as adaptogens for your nervous system. ⁠
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Know that your body is always communicating with you; look and listen out for the signs. ⁠⁠⁠

Anxiety has become increasingly common and, for many people, it is an everyday experience.

However, feeling anxious every day isn't something that should simply be accepted as "normal."

While occasional anxiety is a natural response to stress, persistent daily anxiety may be a sign that your body and mind need more support.

Anxiety can also be exacerbated by stressful events, everyday tasks, poor sleep, bad diet, and lifestyle and is very common in women with hormonal changes in their perimenopause and menopause years.⁠

Saffron, a spice derived from the flower of the Crocus Sativus plant, has been shown to have incredible benefits in helping to ease anxiety.
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It is definitely my all-time supplement recommendation to help ease anxiety, in addition to hormone checks, a good diet ... and my other go-to natural tips, which you will find in my blog.

www.vdanutrition.com/anxiety-find-calm-naturally/

I recommend Saffron Bioactive. Each capsule contains 30mg of a pure saffron extract. Take 1 capsule with/without food in the evening.

Speak to your healthcare practitioner before adding or altering supplements.⁠⁠

One of the most interesting aspects of appetite is that physical fullness isn't the only thing determining whether we stop eating.

You can be physically full and still want dessert.

Part of this can be explained by something called sensory-specific satiety.

As we eat a particular food, our enjoyment of that taste gradually declines. Introduce a completely different flavour or texture, however, our interest in eating can return.

This isn't necessarily a character flaw. It's part of the way our appetite and reward systems operate.

And modern ultra-processed foods can make stopping particularly difficult because they're often deliberately formulated around highly rewarding combinations of refined carbohydrates, fat, salt, flavour and texture.

Simple ways to reduce sensory-specific satiety:

● Avoid ultra-processed foods
● Eat whole foods that taste great
● Eat local seasonal fresh produce
● Eat simple
● Prioritise protein
● Maximise nutrient density

Understanding sensory-specific satiety can help you tune into your appetite, make more mindful food choices, and build a more balanced, nutrient-rich diet.

Occasionally eating beyond fullness is part of being human. Christmas lunch, a birthday dinner, or an incredible dessert isn't a metabolic catastrophe; just don't let it become a repeat.

I believe true wellbeing isn’t built by chasing the latest health trend or investing in the most expensive supplement stack. It comes from understanding your body, consistently meeting its basic needs, and recognising that health isn’t something to “hack”, it’s something to nurture.

We’re living through one of the most demanding and stressful health eras of our time, yet we’re becoming increasingly disconnected from our natural state. Somewhere along the way, health has become a checklist rather than a lived experience.

Ironically, in our pursuit of better health, we may be creating more stress, more anxiety and more disconnection from the very bodies we’re trying to care for.

Our bodies have evolved over thousands of years with remarkably sophisticated systems designed to communicate with us.

Hunger. Fullness. Fatigue. Energy. Cravings. Thirst. Even changes in mood can be signals worth listening to.

Yet modern life has taught us to override many of them.

We eat because the clock says it’s time, not because we’re hungry. We push through exhaustion because productivity comes first. We ignore stress until our bodies force us to pay attention. And increasingly, we look to apps and devices to tell us when to move, drink, eat or sleep.

Listening to your body doesn’t mean turning your back on science. It means using science as a guide while staying connected to your own body, your own signals and your own lived experience.

For me, using these tools to track your health is useful and can help you build awareness around your health and habits but the goal isn’t to measure everything.

Data can help us notice patterns, whether we are sleeping enough, moving regularly, recovering well, or how our nutrition may be influencing how we feel.

Used thoughtfully, these tools can turn invisible aspects of our health into something we can understand and act on.

The key is how we use the information and how it can support your relationship with your body, not replace it.

More data doesn’t always mean better health.

Constantly checking scores, calories, steps, sleep stages or other metrics can become another source of stress, taking us away from how we actually feel.

Some of the most important markers of wellbeing, energy, mood, connection, resilience and how you feel in yourself can't always be captured by a device.

Create daily habits that help you feel your best, physically, mentally, and emotionally, and use your intuition alongside science.

Listen to your body’s signals, don't always rely on external validation. Use technology wisely while staying connected to what your body is telling you.

Overeating isn't simply a lack of willpower. Hunger, food reward, stress, sleep, emotions, restriction and our modern food environment can all influence how much we eat.

The answer isn't always to eat less. It may be about eating more satisfying meals, understanding your triggers and breaking the restrict → overeat → guilt cycle.

The goal isn't perfect control. It's understanding what your body is asking for.

Read my latest blog to understand why you may be struggling with overeating and what you can do about it.

https://vdanutrition.com/overeating-why-you-struggle/

You cannot expect miracles just by taking these supplements alone.

Reducing excess unwanted unhealthy visceral fat requires good nutrition, meal planning, and good daily lifestyle habits.

These supplements can offer support and will work well in conjunction with the above.

BERBERINE

Berberine activates AMPK, a key cellular energy-sensing pathway involved in glucose and lipid metabolism. Research suggests it may support insulin sensitivity, glucose regulation and lipid metabolism, while potentially helping reduce abdominal/visceral fat as part of a broader lifestyle approach.

Take 500 mg twice a day 20-30 minutes before your largest meals.

BERGAMOT

Rich in polyphenols that may influence lipid and glucose metabolism, with research suggesting potential benefits for cholesterol levels and body composition, including visceral fat.

Take 500 mg daily.

ASHWAGANDHA

May support healthier cortisol regulation and stress response, which can influence abdominal fat accumulation and metabolic health. Research suggests it may indirectly support healthier visceral fat levels by helping manage chronic stress and sleep.

Take 500 mg once a day, preferably in the evening.

Small, consistent changes will help you set yourself up for lasting results.

Visit my blog for a 30-day protocol to manage unhealthy visceral fat levels.

https://vdanutrition.com/30-day-visceral-fat-protocol-women-in-perimenopause/

Hormonal shifts impact metabolism and fat storage in perimenopause, especially around your belly.

While some is normal and even healthy, too much can be problematic to your health and can lead to insulin resistance, diabetes, heart disease and inflammation.

My 30-day protocol can help reduce visceral fat, balance your hormones, and make you feel your best during this stage of life.

These are key pillars and goals.

● Control blood sugar levels and keep insulin low
● Invest in sleep
● 10 min walks after each meal
● Emotional release/stress management.
● Daily movement and consistent weight training
● Increase protein intake overall
● Choose organic, whole foods for maximum benefits.
● Consistent supplement routine throughout the 30 days
● Stay hydrated
● Be gentle on yourself, always

For further tips and advice, visit my blog. Link in bio. It includes a free downloadable PDF.