Victoria Malcolm Nutrition

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Victoria Malcolm Nutrition

Victoria Malcolm | Nutritional Therapist 🎓DipCNM, mANP, Leeds + Online. Personalised nutrition plans and functional lab testing. Book a chat 👇

16/10/2026

I’ve just finished a health coaching course with the Health Coach Academy designed for Nutritional Therapists who want to build more health coaching into their practice, and I’ve loved it.
As a nutritional therapist, my training is in what your body needs and why. But I see it all the time: most women already know a lot of what they “should” be doing. The hard part is making it stick when life is busy and you’re running on empty.
This course has given me a grounding in the science of behaviour change: how habits form, why willpower runs out, and how to keep changes small and realistic enough to last. It’s added another layer to how I work with clients, helping you move from knowing to doing, in a way that fits your real life.

One thing that stuck with me from the course: link a new habit to something you already do every day. Ground flaxseed goes on whenever the porridge goes on, a short walk happens straight after lunch. Tying it to an existing routine makes it far more likely to stick than relying on remembering

What’s the one healthy habit you always start but struggle to keep? Tell me below 👇

13/10/2026

Three things I do every day for my own perimenopause 💛
None of them are complicated: protein and fibre at every meal. Daily movement I love, yoga (my happy place), and naming three good things before I fall asleep. The last one surprised me most. It really does change how I feel.
The habits that last are the ones that fit your life, not someone else’s. What’s one thing you do every day just for you? 👇

08/10/2026

If your weight has started shifting around your middle even though nothing about your diet has changed, you’re not imagining it, and it’s not a willpower problem.
As oestrogen fluctuates in perimenopause, your body becomes less sensitive to insulin. Add in gradual muscle loss and broken sleep, and blood sugar swings more easily, which can mean more cravings, energy crashes and more fat stored around the middle.
The good news is blood sugar is one of the most responsive things you can work on.
What helps: protein at every meal (aim for a palm-sized portion), fibre and veg first, carbs paired rather than alone, a 10-minute walk after meals, strength training 2 to 3 times a week, protecting your sleep.
Save this and share it with a friend who needs it 💛

05/10/2026

This is my favourite autumn pudding, and your gut bacteria will love it too. Apples are rich in pectin, a fibre your gut microbes ferment into short-chain fatty acids like butyrate, which help keep your gut lining healthy. Baking softens the pectin, so it’s gentler if your gut is sensitive. Keep the skins on, because that’s where most of the polyphenols are. I sprinkle with a couple of tea spoons of cinnamon it’s a powerful antioxidant and helps keep blood sugar levels steady. Bake for 20 mins. I then freeze it in batches. Then I add a big spoonful of Greek yoghurt or kefir, for protein and a bit of extra gut support. Easy, warming, and it actually keeps you full.

29/09/2026

Heart disease is the second biggest killer of UK women, and it kills more than twice as many women as breast cancer every year.

Here's why midlife matters so much for this. Oestrogen offers real cardiovascular protection before menopause, supporting healthy cholesterol and keeping blood vessels flexible. As it declines through perimenopause, that protection fades, which is exactly why cholesterol and blood pressure can shift even when nothing about your diet has changed.

The good news, this is one of the most modifiable risks there is, and fat quality is one of the simplest levers you have.

Oily fish (salmon, mackerel, sardines), omega-3s support healthy triglycerides and flexible blood vessels. Aim for a couple of portions a week.

Extra virgin olive oil, one of the best-evidenced fats for heart health, an easy everyday swap for cooking and dressings.

Nuts and seeds, walnuts, flaxseed, chia, small daily handfuls, real benefit over time.

Avocados, more monounsaturated fat plus potassium for healthy blood pressure.

Worth choosing less often: ultra-processed foods high in refined vegetable oils and hidden trans fats, these are what's genuinely linked to poor outcomes, not fat itself.

What you eat now genuinely shapes this risk for the years ahead. Small, consistent swaps matter more than people realise.

26/09/2026

Less than 100 days until January. How do you want to feel when you get there? Start now, not in the new year 💛 DM me or tap the link in my bio if you’d like support getting there.

24/09/2026

If I could go back and sit down with my early-perimenopause self, before I trained as a nutritionist, this is what I'd tell her.

I was tired all the time and put it down to young kids. I wasn't sleeping and put it down to stress. My gut was playing up more and I thought it was just " IBS". I had no idea that all of it was connected to hormones starting to shift, years before my periods changed.

None of it needed a complicated fix. As your hormones change, your body needs more support, and food can play a big role in that. I needed more fibre, more protein, steadier blood sugar… and a proper blood test.

If any of this sounds familiar, you're not imagining it, and there's plenty you can do about it. Tell me in the comments which one hit home for you and book in your free 20 minute call if you would like to know how I could support you - link in bio.

19/09/2026

It's National Potato Month, and I want to defend the humble potato, because it gets a worse reputation than it deserves.
Yes, potatoes have a high glycaemic index on their own, but glycaemic load (which accounts for portion size) tells a more useful story, and a sensible portion isn't the blood sugar disaster people assume. Better still, cooking potatoes and then cooling them (think potato salad, or leftovers from the fridge) converts some of the starch into resistant starch, which behaves more like fibre, feeding your gut bacteria rather than spiking your blood sugar.
Keep the skin on for extra fibre, and pair your potato with a source of protein fibre and fat, this slows digestion and blunts the blood sugar response even further.
Did this change how you think about potatoes? Tell me below 👇

16/09/2026

Happy National Fitness Day, and a good moment to talk about why movement in your 40s and 50s isn't just "more of the same" from your 20s.
Happy National Fitness Day. Here's the mechanism most fitness advice completely ignores when it comes to perimenopause: cortisol loses its brakes, and how you move either respects that or fights it.
Normally, progesterone and oestrogen buffer your stress response, cortisol rises when it needs to, then comes back down. As both hormones become unreliable through perimenopause, cortisol effectively loses that buffering, it reacts faster, stays elevated longer, and swings more, even when nothing in your actual life has changed.
That changes what "good exercise" looks like right now.
Resistance training is your highest-leverage lever, genuinely. 2-3 times a week, compound lifts, progressive overload, protects against muscle loss, improves insulin sensitivity, and maintains your metabolic rate. Muscle is something you build once and it keeps paying you back for years.
Moderate aerobic activity, 2-3 times a week, supports fat burning and metabolic flexibility, your body's ability to switch efficiently between burning sugar and burning fat, which becomes harder with fluctuations in oestrogen as it has a regulatory effect on metabolism.
NEAT, non-exercise activity thermogenesis, is the one people underestimate most. This is all your incidental movement, taking the stairs, walking to get a coffee, standing up between tasks, pacing while you're on a call. It doesn't feel like "exercise," but all this movement adds up. A 10 minute walk after each meal helps to reduce blood sugar by taking glucose from the blood to the muscle cells - a process that becomes less efficient during menopause.

You don't need to earn your rest with harder workouts here, in perimenopause, moving more often, more gently, is often the more advanced move.
What's your movement non-negotiable this month? Tell me below 👇

11/09/2026

Symptoms you might not have linked to your perimenopause or menopause.
Most content stops at "hormones are dropping," true, but it misses the more useful (and more surprising) picture. Here's what's actually happening.
Anxiety that feels out of character. This one usually isn't oestrogen at all, it's progesterone, and it's often the first hormone to waver, sometimes years before periods change. Progesterone's quiet job is calming your nervous system and buffering stress. When it dips early, that buffer goes with it, so anxiety, a wired-but-tired feeling, and waking at 3am can all show up while your cycle still looks completely normal. It's not "just stress." It's biology.
Central weight gain. This isn't one hormone failing, it's a whole coordinated appetite system losing sensitivity at once. Oestrogen normally strengthens several fullness signals together, so as it becomes erratic, all of them respond less reliably, meals stop feeling as satisfying, cravings creep up, and blood sugar swings more. On top of that, declining oestrogen shifts where fat gets stored, less under the skin, more visceral, deep around the organs. Visceral fat isn't passive, it becomes inflamed and starts releasing its own inflammatory signals, which is part of why this stage can bring fatigue and blood sugar instability that feels bigger than the number on the scale.
Joint pain and stiffness, tinnitus, bladder changes, and itchy skin all trace back to the same root cause, oestrogen receptors exist in joint, ear, bladder and skin tissue, so as oestrogen becomes unstable, tissues that depend on it start to feel it too.
None of this is random, and none of it is just something to put up with. Every mechanism above is something a personalised nutrition and lifestyle approach can genuinely influence.
Which of these have you experienced without realising it was linked? Tell me below 👇

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