How to Stay Strong, Energised, and Active This December: The Ultimate Guide for Women December is one of the most beautiful months of the year—and one of the busiest. Work deadlines pile up, kids finish school, sports wind down, events stack on events, gift lists grow, weekends get booked out, and suddenly you’re trying to balance Christmas shopping, social dinners, family commitments, and the pressure to “finish the year strong.” It’s no surprise that many women enter Januar

There’s something so comforting about a creamy bowl of orzo- especially when it’s built the Beyond the Body  way: high-protein, gut-friendly, blood-sugar balanced, and filled with colourful vegetables that nourish your energy, hormones, and overall wellbeing. This creamy Greek yoghurt chicken and orzo dish has become one of my favourite weekly meal-prep lunches. It’s light but satisfying, rich but not heavy, and packed with fibre, micronutrients, and protein to keep you full

Discover the Beyond the Body Method - a holistic, evidence-based approach for women’s energy, hormones, gut health, blood sugar stability and sustainable fat loss. Learn how to build balanced meals, train with purpose and nourish your cycle.

The Problem With “Any Old Protein Powder” With so many protein powders lining the shelves - whey, plant-based, collagen, blends - it’s easy to grab whatever promises “lean muscle” or “gut-friendly.” But not all proteins are created equal. The most important factor in choosing your powder isn’t just grams of protein  - it’s the quality of amino acids , especially leucine . Leucine is the key amino acid that triggers muscle protein synthesis  (MPS) - the process that helps you

Balance blood sugar and boost energy with this week’s hormone-friendly meal plan. Includes high-protein recipes for stable glucose and mood.

Learn how to balance your blood sugar for stable energy, hormone health, and longevity through food pairing, movement, and lifestyle habits.

Your Second Brain: The Gut Microbiome Inside your digestive tract lives an entire microscopic world — trillions of bacteria, fungi, and even viruses collectively called the gut microbiome . It’s not just about digestion; this living ecosystem influences everything from your energy and immunity  to your hormones and mental clarity . Science has now identified more than 30,000 species of bacteria  that can inhabit the human gut. While every person’s mix is unique, a few key pla

Rebuild your energy and nourish your microbiome from the inside out. Welcome to Week 4: The Gut Reset Your gut is home to trillions of microbes — bacteria, fungi and yeasts that influence how you feel, function and even think.When these microbes are balanced, you’ll notice clearer skin, better energy, improved mood, fewer cravings and smoother digestion. When they’re out of balance - often from stress, antibiotics, processed food or lack of fibre - symptoms such as bloating,

The Burnout Loop We’ve Normalised: If you need three coffees before 10am just to feel human — you’re not broken, you’re just running on empty. We’ve normalised burnout to the point where exhaustion is seen as a badge of honour.We push harder, sleep less, live off caffeine, and call it “hustle.” But here’s the truth: caffeine doesn’t create  energy — it borrows  it.And eventually, your body comes to collect the debt. You don’t need another hit of coffee, an energy drink, or a

Week 3 of the Beyond the Body Meal Plan series focuses on building energy through iron-rich, high-protein, fibre-filled recipes that support metabolism, muscle repair, and balanced hormones.

Week 2: Real Food, Real Energy – The Next Step in Your Reset Menu There’s something powerful about momentum - once you start fuelling your body with real food, you begin to feel  the difference. You think clearer, your digestion improves, and you naturally crave foods that give you energy rather than take it away. This week continues our back-to-basics approach: wholesome meals that are simple to prepare, deeply nourishing, and full of protein, fibre, and micronutrients to su

Chronic pain isn’t normal. Learn how inflammation, poor mobility, and hormonal imbalance cause pain — and how to heal through daily actions.

nutrition is not another box to tick - it’s your baseline. When you start fuelling your body properly, everything else begins to flow.

Reset your body with this 7-day cooking from scratch meal plan. High-protein, hormone-friendly recipes for energy, balance, and better health.

Discover why fibre and plant-based foods are vital for women’s gut health, hormones, and energy - plus the science-backed benefits behind tofu and carbs.

Creatine is one of those supplements that has stood the test of time - and for good reason. I’ve recently been using LAKOA Nutrition’s...

Women’s health shouldn’t be hidden. Learn why ending the shame around periods, perimenopause, and menopause matters — and how your cycle is your superpower at work, in leadership, and in life.

Young girls don’t need calorie deficits - they need education, fuel, and empowerment. Learn why nutrition matters for menstrual health, hormones, and confidence.

Discover how glucose affects energy, mood, hormones, and long-term health. Learn practical tips to balance blood sugar with food, exercise, and cycle syncing.

Struggling with PMS, period pain, or low mood? Learn how omega-3s (DHA & EPA) support hormone health, your cycle, brain function, and more.