Gut Health – Trish Tucker May

Could Time Restricted Eating Be The Answer to Improved Gut and Hormone Health?

Written by trish on February 20, 2023. Posted in Blog, Gut Health, Hormones, Weight Loss.

Time-restricted eating, or TRE, is a type of intermittent fasting that involves eating only during a certain window of time each day.

Could it be the solution for your accidental weight gain and your gut health?

” Could Time Restricted Eating Be The Answer to Improved Gut and Hormone Health?”

While TRE isn’t a new concept, it’s been gaining traction as an effective weight-loss tool. I have been reading Gin Stephens’ Book Fast Feast Repeat and I am inspired.

Have you tried intermittent fasting?

Studies have found that time-restricted eating can lead to a significant reduction in body fat and waist circumference, as well as improved metabolic health markers like blood sugar and cholesterol levels.

Many clients are finding it an easy lifestyle to stick to. Ladies over 50 find it helpful in managing blood sugar and cravings

Why is time-restricted eating so effective for weight loss?

For starters, it limits the amount of time you have to eat each day, which can help reduce your overall calorie intake.

Additionally, TRE may also promote better eating habits by encouraging you to plan and prepare your meals in advance.

Finally, the act of fasting may also have an impact on weight loss.

Fasting triggers, the body to use stored fat for energy, which can help you burn calories more efficiently.

Fasting has also been linked to improved hormone balance, which can help regulate your appetite and reduce cravings.

Overall, time-restricted eating is a simple and effective way to lose weight.

But remember to pay attention to your body’s hunger cues and don’t overdo it.

Start off with shorter fasting windows and increase the time gradually as your body adjusts.

With a little bit of practice, you’ll be well on your way to a healthier, slimmer you!

If you are struggling with accidental weight gain and you think you might be in your perimenopause, please reach out to me for support.

I run an 8-week coaching programme to help get you started with TRE. This includes meal plans, recipes and accountability calls to help keep you on track and get you to your ideal weight.

Book a call here

What are the signs that you need a probiotic to support your gut?

Written by trish on February 7, 2023. Posted in Gut Health.

Probiotics are live microorganisms, typically bacteria, that are beneficial to the body’s digestive and are vital for a resilient immune system.

But how do you know if you need a probiotic?

Here are some signs that you may need to add a probiotic to your diet.

1. You’re having digestive issues. Gas, bloating, constipation, or diarrhoea, a probiotic may help improve your digestion.

2. You’re feeling fatigued. If you’re feeling more tired than usual, probiotics may be able to help.

3. You’re often sick. If you’re constantly getting sick and can’t seem to shake off the colds and flu, a probiotic may be able to help.

4. You’re taking antibiotics. They kill off both bad and good bacteria in the gut, so taking a probiotic can help replenish the good bacteria that’s been lost.

5. You’re under a lot of stress. Stress can have a major impact on your gut health, and probiotics may be able to help. Research shows that probiotics can help reduce stress-related gut symptoms such as abdominal pain and diarrhoea.

If you’re experiencing any of the above signs, let’s talk about adding a probiotic to your diet. Probiotics can be found in some foods such as yoghurt and kimchi, or you can take a probiotic supplement. Let me guide you to the best one for you.

Email: trish@trishtuckermay.com

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Fuel Your Energy with Superfoods: Tips for Women Over 40 to Optimize Health and Vitality

Written by trish on January 19, 2023. Posted in anti-inflammatory, Blog, Blog Home, Energy, Fatigue, Gut Health, Hormones, Menopause, perimenopause, Stamina, Women's Health.

As you age, it’s important to pay attention to your nutrition and fuel your body with the right foods. Superfoods are a great way to boost your energy levels, improve your health, and keep you feeling energetic. Here are some of the best superfoods for women over 40 to help you stay energized and healthy:

• Salmon: Salmon is a great source of lean protein and healthy fats, which can help keep your energy levels up. It’s also an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve brain function.

• Nuts and seeds: Nuts and seeds are excellent sources of healthy fats and protein, which can help keep you energized and your blood sugar levels stable. They’re also a great source of fiber, which can help keep your digestive system working optimally.

• Berries: Berries are packed with antioxidants, which can help fight off free radicals and reduce inflammation. They’re also a great source of fiber and can help keep you feeling full for longer. 1 scoop of Superfood Plus is an amazing way to fuel your energy and stamina. You can purchase this in our shop www.trishtuckermay.com/shop

• Whole grains: Whole grains are a great source of complex carbohydrates, which can help keep your energy levels up and your blood.

The top 9 things you can do for your gut health

Written by trish on November 30, 2022. Posted in Blog, Gut Health.

Get enough sleep. If you’re finding sleep difficult, the solution could lie in your digestive tract. Irregular sleeping patterns have been linked to gut health.
Avoid late-night snacks. Allow your digestive system to rest and repair. You will sleep better too.
Eat slowly and chew your food well. The first phase of digestion happens in the mouth. Slow down and chew.
Stay hydrated.
Lower your stress levels. Chronic high levels of stress are hard on your whole body, especially your gut and hormones.
Reduce alcohol and sugar. Did you know that cravings for sugar and booze can be a clear sign that gut health needs help? You will also sleep better if you reduce these.

7. Take a prebiotic, probiotic and digestive enzymes. Superfoods is my No 1 choice and features in all of my gut healing programmes

8. Check for food intolerances – we can test 200 different foods to check if they are causing bloating and gas

9. Change your diet and eat more vegetables. Avoid too many processed foods.

Do you need help with any of these?

Get in touch. Sometimes you need extra guidance and accountability. That is where I can help you.

Okay, you missed the enrolment for the 3-week belly bloat programme!

I have great news that this and the 8-week programme will soon be ready to do at your own pace.

You can also access the supplements I use in the programme at any time here

6 Foods to Improve Gut Health

Written by trish on April 19, 2022. Posted in Blog, Gut Health, Women's Health.

Probiotics may be one of the most important groups of nutrients that improve the function of your intestine and other organs. However, many people are not familiar with the significance of incorporating a healthy dose of probiotics into their diet. Here are a few foods and drinks that provide your body with the probiotics it needs to function properly.

Yogurt

Yogurt is enriched with healthy bacteria that help improve the performance of your gut and boost its overall function. Probiotics facilitate the growth of healthy bacteria in your body, which prepares your body to fight against gut inflammation. Yogurt is an inexpensive, plentiful source of probiotics, but be sure to choose the most beneficial varieties. Organic and Greek yogurts contain a higher level of probiotics as compared to their non-organic counterparts. Avoid purchasing yogurt that is actually labeled as “probiotic.” The companies that claim to offer probiotic-laden yogurts tend to add corn syrup, excessive sugar, artificial sweetener, and dyes in their products to expand its shelf life. Also, this type of yogurt is frequently pasteurized, which ends up killing the probiotics in the yogurt.

Kefir

Kefir is a yogurt substitute that provides high levels of probiotics to help treat inflamed or leaky gut. It is produced by combining rice, sheep, goat, cow, or coconut milk with a gelatinous grain and fermented. The fermentation process expedites the growth of healthy bacteria. Kefir contains approximately 10-34 types of probiotics that can quickly soothe the symptoms of a leaky intestine.

Kombucha

Kombucha is a type of drink enriched with high levels of probiotics and is often recommended to patients who have been diagnosed with an inflammatory and leaky gut. Kombucha’s high level of Symbiotic Colony of Bacteria and Yeast (SCOBY) plays a vital role in improving the performance and functions of your gut. It is prepared by combining SCOBY with sugar extracts to sweeten the juice and initiate the fermentation responsible for the probiotic content.

When correctly prepared, kombucha provides a number of health benefits that can help improve the condition of your digestive system, increase your metabolism, and aid the function of the liver.

Miso

Miso is packed with probiotics that play a crucial role in improving the performance of your gut. Miso is prepared by combining fermented rye, barley, and beans with koji. It is often recommended by nutritionists and doctors for patients diagnosed with an inflamed gut.

Natto

Natto is prepared through the fermentation of soybeans. It has a strong flavor and a high presence of probiotics. Natto consists of Bacillus Subtilis, which plays a vital role in the improvement of your immune system, absorption of vitamin K2, and overall cardiovascular health. It also contains high quantities of nattokinase, which may help in cancer treatment.

If you would like to learn more about my 8-week program starting on the 4^th May click here

Yours in health and wellness,

Trish Tucker May

Best Foods for Aging Well

Written by trish on March 24, 2022. Posted in anti-inflammatory, antioxidant capacities, Blog, Bone Health, Gut Health, Health, Immune System, Memory, Mental Alertness, Skin problems, Tips, Vitamins, Wellbeing, Women's Health.

Early aging has a lot to do with your diet and your lifestyle. Our body is like a machine—good input leads to good output. What you ingest and put in your body has a huge impact on your biological system and your long-term health. A natural lifestyle does not have instant effects, but the long-term benefits are invaluable. Staying active and eating a nutrient-packed balanced diet can help slow the aging process and even prevent numerous diseases. Here are a few foods that can help you live a long and healthy life with great skin and a great body.

1.Olive Oil

Olive oil has many anti-aging benefits. The monounsaturated fats in olive oil are can have a huge impact on the prevention or delay of heart disease and cancer. Olive oil also has polyphenols, which are powerful antioxidants that may help prevent age-related diseases. It is also rich in omega-3 fatty acids and the protein, minerals, and vitamins you need for healthy skin and hair. It has vitamins B and D to prevent the appearance of wrinkles and oleic acid and polyphenols to help smooth skin.

2.Pomegranate

Packed with vitamin C, pomegranates are great for softening skin and guarding it against sun damage. The juice in pomegranate seeds contains punicalagin and ellagic acid, which is a polyphenol compound that combats damage from free radicals. Punicalagin is a super nutrient that improves your body’s ability to preserve collagen, a subdermal connective tissue that makes skin look smooth and plump.

3.Yogurt

Yogurt is rich in calcium, which plays a huge role in staving off osteoporosis, and contains good bacteria that help in the maintenance of gut health. Yogurt contains live bacterial cultures, such as Lactobacillus acidophilus, that fight the growth of harmful intestinal bacteria and help restore balance in the intestine. These probiotics result in better health and can help prevent age-related illnesses.

4.Blueberries

Blueberries contain more antioxidants than almost any other food. These give your skin an extra defense against skin-damaging free radicals that result from exposure to sun, over-exercise, and even emotional stress. Half a cup of blueberries every day can help in the prevention of the cell-structure damage that can lead to fine lines, wrinkles, and loss of firmness. Anthocyanin is also found in blueberries and functions just like an anti-inflammatory and can help maintain healthy brain function.

5.Fish

Fish is an abundant source of omega-3 fats, which helps prevent cholesterol buildup in the arteries and provides protection against abnormal heart rhythms. Fish oil and fish proteins are used in the beauty industry worldwide. They promote healthy looking skin and the omegas found in fish are essential for regulating blood clotting, body temperature, body pressure and the immune system.

If you would like to learn more about my gut healing, hormone balancing support book a call today.

Yours in health and wellness,

Trish Tucker May

Tips to Help You Lose Weight over 40

Written by trish on March 10, 2022. Posted in anti-inflammatory, Bloating, Gut 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 Go Gluten Free When You Travel

Written by trish on January 25, 2022. Posted in anti-inflammatory, Gut Health, Health, inflammation, Wellbeing.

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

What causes bloating? IBS, Acid Reflex?

Written by trish on November 11, 2021. Posted in Belly Bloating, Gut Health, Women's Health.

Bloating, IBS, acid reflux are all common symptoms but would you like to know what causes them?

State of the art tests to get to the root cause of your digestive symptoms.

The ultimate gut health and microbiome stool test using state of the art technology to provide a comprehensive analysis of the your unique digestive ecosystem and chronic disease-related markers which include bacteria, yeast, parasites.

Science meets nutrition to ensure you gain data that is personalised and accurate.

This is a simple and easy home testing kit to help get to root cause of your digestive symptoms.

Included in the results are:
– 7 x health markers to assess inflammation, immune function, digestion, gut barrier health, and occult blood
– 63 x microbial markers including markers related to IBD, mucin degradation and gut barrier impairment, SCFA production, SIBO, H. pylori, dysbiosis, inflammation.

Samples are collected from one stool test and results are available after 15 days.

Get in touch and book a free call here if you would like to book a comprehensive GI mapping test.