SO Clinic

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At SO Clinic, we are dedicated to guiding you to the path of sustainable, long-term health.

We offer a personalised therapeutic plan that combines Nutritional Therapy, Intermittent Hypoxic Training (IHT), and functional diagnostics.

23/10/2026

🌿 ROASTED CAULIFLOWER STEAK WITH SPICED GREEK YOGHURT, delicious even as a side dish.!
A simple vegetable transformed into something special! Golden, herb-crusted cauliflower steak served over creamy, spiced Greek yoghurt. Delicious as a light lunch, starter or side dish. 🤍
🥦 Ingredients (serves 2)
For the cauliflower steaks:
* 1 large cauliflower
* 2 tbsp extra virgin olive oil
* 2 garlic cloves, crushed
* 1 tsp mixed dried herbs
* Sea salt and black pepper, to taste
For the spiced Greek yoghurt sauce:
* 150g Greek yoghurt
* ½ tsp ground cumin
* 1 small garlic clove, crushed (optional)
* Juice of ½ lemon
* 1 tsp extra virgin olive oil
* Salt and black pepper, to taste
To garnish:
* Fresh parsley or coriander
* A drizzle of extra virgin olive oil
* A pinch of paprika
👩‍🍳 Method
1️⃣ Prepare the cauliflower: Preheat your oven to 200°C (180°C fan). Remove the leaves and trim the stem slightly, keeping the core intact. Cut the cauliflower into 2–3 thick slices, approximately 2–3cm thick. Keep any loose florets to roast alongside.
2️⃣ Season: Mix the olive oil, crushed garlic, mixed herbs, salt and pepper. Rub the mixture generously over both sides of the cauliflower steaks.
3️⃣ Roast: Place on a lined baking tray and roast for 25–35 minutes, carefully turning halfway through, until golden on the outside and tender in the middle. Cooking time will depend on the thickness of your steaks.
4️⃣ Make the sauce: In a bowl, combine the Greek yoghurt, cumin, lemon juice, olive oil, garlic (if using), salt and pepper. Mix until smooth and creamy. Taste and adjust the seasoning.
5️⃣ Assemble: Place the roasted cauliflower steak on top, spread the spiced yoghurt and finish with fresh herbs, a drizzle of olive oil and a sprinkle of paprika.
✨ My tip: Don’t discard the smaller cauliflower florets! Coat them in the same herb and garlic mixture and roast them alongside the steaks.
A delicious way to add more vegetables to your plate, with fibre from cauliflower and protein from Greek yoghurt.
💾 Save this recipe for your next meat-free meal and share it with someone who loves simple, nourishing food!

21/10/2026

🦠💪 The gut-muscle connection: science or hype?
Fermented foods like kefir, kimchi and tempeh are often praised for their gut health benefits. But can they actually help you build muscle?
A review published on 11 October explores the emerging science behind the gut-muscle axis — the idea that our gut microbes may influence muscle health through:
🔬 Amino acid availability and metabolism 🔥 Inflammation and immune signalling 🩸 Blood sugar regulation and metabolic health
Sounds promising, right? But here’s where we need to be careful.
Plausible biology doesn’t automatically mean proven benefits.
The direct evidence that fermented foods improve muscle growth through the gut-muscle axis is still limited. Many studies haven’t measured muscle outcomes directly.
🍀Does this mean fermented foods aren’t worth eating? Absolutely not. They can still be part of a varied, gut-friendly diet.
✨But we need to distinguish between what science suggests could happen and what research has actually demonstrated.
At SO Clinic, I believe in evidence-informed nutrition, not chasing every new health trend.
💬 Have you heard of the gut-muscle axis before?
Save this post for your next reminder to question the hype and follow the evidence.

17/10/2026

🍀In just7 days. Measurable changes.

A randomised trial published in Nature Medicine found that reducing contact with plastic through food and some personal care products was associated with:

📉 Over 40% lower phthalate levels
📉 Over 50% lower BPA/BPS levels

These chemicals can interfere with our hormonal systems, so reducing everyday exposure is worth paying attention to.

🌿 Where would I start?
✨ Swap plastic food containers for glass or stainless steel.
✨ Avoid heating food in plastic.
✨ Choose fresh, minimally packaged foods where possible.
✨ Review personal care products and their packaging.

You don’t need to change everything overnight. Small, practical swaps can make a measurable difference.

💚 Your environment matters — and your everyday choices count.

📚 Study: The PERTH Trial, published in Nature Medicine. This is an earlier study receiving renewed media attention, not a brand-new trial.

Save this reel as a reminder, and share it with someone who wants to reduce their everyday exposure to endocrine disruptors.

01/10/2026

What I learned from my trip to Belgium 🇧🇪

✨ Small towns can be just as beautiful as the famous ones — sometimes even more. I loved wandering through places like Huy and Waremme, discovering quiet streets, local markets and little cafés away from the crowds.

🥐 Food is definitely part of the culture here — waffles, chocolate, fries, cheese, fresh bread… and so many regional dishes. And yes, I tried quite a few! 😋

🚤 Belgium has beautiful canals and waterways, but I was surprised by how much of the country is also about rivers, hills, old villages and countryside.

🏰 Every little town seems to have its own story — medieval buildings, churches, castles and fortresses tucked into the landscape.

And perhaps my biggest takeaway: I enjoy travelling slowly. I’d rather spend a day getting a feel for a small town, sitting with a coffee and watching local life, than rushing from one tourist attraction to another.

Belgium, you surprised me. 🇧🇪❤️

29/09/2026

🍀A little more about me and why I do what I do. 🤍
I believe health is about so much more than food. It’s about understanding your body, supporting your mind, managing stress, enjoying life and finding balance.
This is the philosophy behind everything we do at SO Clinic — looking at the whole picture, not just the symptoms.
✨ Nutrition. Lifestyle. Mind. Body. You.

20/09/2026

Would you like a CGM?

14/09/2026

✨Day 5 gets all the attention. The real work happens after.
✨Here’s what’s actually going on: during the fast, growth signals like IGF-1 drop right down. Your body reads that as “resources are low” and shifts into a protective, stress-resistant state — it’s not trying to build anything new right now, it’s trying to survive efficiently.
✨Then you start eating again. And that’s the trigger.
🍀The moment food comes back, those same growth signals rebound, and your body doesn’t just return to baseline — it goes into an active rebuilding phase. Older or less functional cells that were cleared out during the fasting window get replaced by new ones grown from stem and progenitor cell populations. Research on this specific mechanism has shown this rebound effect most clearly in blood and immune cell regeneration, where fasting cycles were followed by a measurable increase in the stem cells that repopulate the immune system.
🍀So the fasting days aren’t the mechanism. They’re the setup. The regeneration happens in the days after, when your body has both the “all clear” signal and the fuel to act on it.
This is also why the on-off pattern matters so much — you need the drop to trigger the protective state, and you need the rebound to trigger the rebuild. Miss either half, and you don’t get the same effect.

13/09/2026

✨Day two or three of an FMD cycle is when things really start shifting internally.
Your glycogen stores (basically your stored carbs) run out, so your body switches to burning fat instead — and starts producing ketones as fuel. It’s the same metabolic state people chase on keto, except here it happens as a natural result of the cycle, not from restricting carbs long-term.

✨Quick explainer on IGF-1, because it’s not talked about enough: it’s a growth hormone, mainly made in your liver, and you actually need it — it drives growth in childhood and helps repair tissue throughout life. The issue isn’t IGF-1 itself. It’s having it chronically elevated, day after day, for years. That’s the pattern researchers have linked to faster cellular ageing and increased disease risk.

✨This is actually one of the most studied effects of Valter Longo’s research on fasting-mimicking cycles — people with naturally low IGF-1 (a rare genetic condition called Laron syndrome) have been found to have dramatically lower rates of cancer and diabetes. Periodically lowering IGF-1 through a structured cycle like this is one way to get a temporary version of that same signal, without needing a genetic mutation to do it.

✨So day 2-3 isn’t just “you’re running on fat now.” It’s your body’s whole internal signalling shifting for a few days.
There is still time to join us for the next FMD, starting on 18th September. DM for more information!

12/09/2026

🍀I didn’t build this because it sounded good on paper.
I have Gilbert’s Syndrome. It’s a genetic condition , and it means long fasts genuinely don’t agree with me. My bilirubin goes up and I feel awful. So, for years I watched everyone talk about the benefits of fasting and just... couldn’t have them. Not properly.
✨Then a client came to me who’d been stuck in the same fight from a different angle. Days of barely eating, then she’d crack and overeat. She kept telling me something was wrong with her willpower.
✨Nothing was wrong with her. That’s just what a body does when you starve it long enough. It’s not weakness. It’s biology doing exactly what it’s meant to do.

✨That’s when I properly got into Valter Longo’s research on fasting-mimicking. The whole point of it is your body still gets the fasting signals, the repair, the shift — but you’re eating the entire time. Real food, structured meals, no white-knuckling through five days of nothing.
✨ I took his research and built the recipes and structure around it. For me, no bilirubin spike. For my client, she finished her first cycle without the binge that always used to follow.
🍀If you’ve ever felt like fasting “should” work for you but your body just won’t cooperate — or you’ve done the starve-then-binge cycle so many times you’ve started blaming yourself for it — I built this for you two, specifically.
✨That’s really why I love cycles of FMD, more I do it longer the benefits last!
Want to join on our next program?

10/09/2026

✨Day 1 might feel easy… but don’t let that fool you. 👀

Your body hasn’t fully switched fuel sources yet — glycogen is still doing much of the work.

But the metabolic signalling has already started to change.

✨Lower calories + lower protein = a very different message to your body, even though you’re still eating.

And then come Days 2 & 3…

✨That’s when the metabolic shift becomes much more noticeable.

✨This is exactly why I love doing the FMD as a structured programme rather than simply “eating less” for a few days.

Our next 10-day FMD starts 18 September. 🗓️

I’ve taken care of the complicated part — the recipes, shopping lists, meal planning and structure — so you can focus on the experience.

Want to join us? DM “FMD” and I’ll send you the details. 💚

Nutritionist WellnessJourney

Address

27 Welbeck Street
London
W1G8EN

Telephone

+447707538831

Website

https://soclinic.uk/

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