Roots to Ryse

26/10/2026

Ryse and Breathe. 💛

💛 Even more so, as the adrenals take over in midlife, calming the nervous system is top of the list with rising cortisol.

🫁3 timed breathing exercises to calm the nervous system.

🌕 Breathe with the golden orb and click which breathing exercise you prefer.

3️⃣ The three patterns:
✨ Coherent breathing, to steady your nervous system
✨ Box breathing, to settle before a stressful moment
✨ 4-7-8, to unwind before sleep

Pick one, set the timer for 1, 3 or 5 minutes and let the orb guide you.

💕 Use as many times as you need daily to calm the nervous system and time the breath

🤫 Just the breath and no audio or your own audio in the background

👉 Grab it free below (without audio)
https://rysebreathe.tiiny.site
💛SAVE this for the next time you need a reset
🤟🏻 SEND it to a friend who needs it too

03/09/2026

🎈 BLOATED ALL THE TIME?

If your belly feels bigger by the end of the day, your clothes suddenly feel uncomfortable, or you’re constantly wondering “Why am I so bloated?!” - you’re not alone. 💛💕

Midlife can bring changes to digestion, hormones, food tolerance and the way your body responds to everyday habits. As hormones exit the building, along with it come changes in the Microbiome we may not even be aware of.

That’s why we created the Midlife Bloat Reset Guide. ✨

📖 70 pages packed with practical support, including:
• Foods & habits that may be contributing to bloating
• Simple strategies to support digestion
• Midlife-friendly nutrition tips
- Gut supporting recipes
• Supplement guidance
- 7 day reset plan - one simple strategy each day.
- Track and troubleshoot

No extreme restriction. No crash diets. No starving yourself.

Just practical, realistic guidance for women navigating midlife. 🌿

✨ Ready to feel more comfortable in your body?

👉 Get your Midlife Bloat Reset Guide - https://l1nq.com/3vco73s

Also don't forget to sign up for the prelaunch list of our upcoming midlife online program. https://sl1nk.com/6i8pv5x💛💕

07/08/2026

😦 If you’re in perimenopause and estrogen feels like it’s running the show, the missing piece usually isn’t less estrogen, it’s clearance.

✅Your liver and gut are designed to break down and eliminate excess hormones but in midlife that system often needs more support, not less. When it’s overwhelmed, estrogen recirculates instead of leaving and that shows up as bloating, heavy periods, breast tenderness, mood swings and stubborn weight around the middle.

💛Here’s what actually moves the needle ⬆️

And here’s the part most women miss: it's paramount to ensure you are clearing oestrogen on HRT or not.

If you’re on HRT, your system still has to clear it and a sluggish liver or gut means it builds up just the same.

If you’re not on HRT, oestrogen dominance can still happen as progesterone tanks and oestrogen is erratic. The oestrogen still has to be cleared.
Either way, clearance is the piece that decides whether your hormones settle or spiral.

✅ Save this one as a reminder.

💛 Follow along for the parts nobody explains properly, the liver and gut side of hormone health that most midlife advice skips entirely.

If you want a structured, personalised plan in midlife, that’s exactly what we do.

DM discover for a free discovery call.

06/08/2026

🥗 What nobody tells you about your liver after 40:

1. It's now processing hormone fluctuations it's never had to handle before. Oestrogen doesn't decline in a straight line, it swings, and your liver is the one trying to keep pace.

2. The fatigue, bloating and brain fog you're chalking up to "getting older" is often your liver quietly falling behind on a job that got a lot bigger overnight. Non alcoholic fatty liver disease and insulin resistance are way more common that you think as hormones decline in the menopausal transition and interconnected.

3. A juice cleanse won't fix this. Neither will cutting out gluten for the fifth time. This isn't a purity problem, it's a capacity problem.

4. Blood sugar swings make it worse. Stress makes it worse. Poor sleep makes it worse. Your liver is connected to all of it, which is why fixing one thing rarely fixes everything.

5. Support looks different in your 40s and 50s than it did in your 20s. What worked before won't work now.

If any of this sounds familiar, it's not in your head and it's not just "hormones."

It's your liver asking for a different kind of support than it needed a decade ago.

That's exactly what we figure out together in one of our consultation options

Book a free discovery call
👉 https://tinyurl.com/t5fkpnum

05/08/2026

If you’re over 35 and feeling tired, overwhelmed, struggling with your weight or noticing changes you can’t explain… you’re not alone. 🤍

Our coaching packages are designed to help women understand their changing bodies and feel strong, energised and confident

Your journey starts here 💛✨

Whether you’re beginning your wellness journey or continuing the progress you’ve already made, there’s a consultation designed to support you.

✨ Reconnect Online
A comprehensive initial consultation completed online via Zoom

✨ Reconnect In person
The same comprehensive consultation in the comfort of your own home (Costa del Sol, Spain.

✨ Reclaim Online
A two-consultation package designed to help you implement lasting changes with ongoing guidance and support.

✨Reclaim In person
Same as rexlaim online but in person. A two-consultation package designed to help you implement lasting changes with ongoing guidance and support.

✨ Renew Online
A 45-minute follow-up consultation for existing clients to review progress, answer questions and refine your plan.

✨ Renew Home Visit
A 45-minute follow-up consultation in your home for returning clients.

What’s included before your consultation:
(To be returned with payment 48 hours before the consultation)
• Health questionnaire
• Food diary
• Lifestyle forms
• Any available blood test results (public health or private within the last 6 months)

These should be completed and returned at least 48 hours before your appointment.

Payment
Full payment is required 48 hours before your appointment to secure your booking.

Cancellation Policy
Appointments cancelled with more than 48 hours’ notice may be rescheduled.
Cancellations made with less than 48 hours’ notice, or missed appointments are non-refundable.

Additional Services
Available at an additional cost:
• 🥫 Pantry audits
• 🍽️ Kitchen audits
• 🥗 Personalised meal plans

If you’re unsure which consultation is right for you, please get in touch for a free discovery call and I’d be happy to help.

To book:
https://planoly.store/rootstoryse
💛✨

05/06/2026

Smoky Pulled Pork & Fig Red W**e Stew 🥘

A rich, deeply flavored comfort stew with smoky pulled pork, roasted vegetables, sweet fig depth and a velvety w**e-stock base. Perfect for slow evenings 💛

Ingredients

✅2–3 cups pulled pork
✅2 potatoes, diced
✅1 large sweet potato, diced
✅1 onion, chopped
✅2 cups mushrooms, sliced
✅can kidney beans, drained
✅3 garlic cloves, minced
✅2 tbsp tomato paste
✅1tbsp whole grain mustard
✅1–2 tbsp fig reduction
✅1 tsp smoked paprika
✅Salt and black pepper to taste
✅1 cup red w**e
✅4 cups stock (beef or vegetable)
✅ Roasted vegetables of choice (carrots, peppers, zucchini, parsnips work well)
✅Olive oil or butter for sautéing

Optional:

* Fresh thyme or rosemary
* Chili flakes for heat
* Splash of Worcestershire sauce

Method

1. Roast the vegetables
Toss your potatoes, sweet potatoes, and additional vegetables in olive oil, salt, pepper, and smoked paprika. Roast at 400°F (200°C) for about 30–40 minutes until caramelized.
2. Build the flavor base
In a large Dutch oven or deep pot, sauté onion and mushrooms in olive oil or butter until softened and golden. Add garlic and cook for another minute.
3. Add richness
Stir in tomato paste and cook for 1-2 minutes to deepen the flavor. Add whole grain mustard and fig reduction.
4. Deglaze
Pour in the red w**e and simmer for 3–5 minutes to reduce slightly.
5. Combine
Add stock, kidney beans, roasted vegetables and pulled pork. Stir well.
6. Season
Add smoked paprika, salt, pepper, and optional herbs. Simmer on low heat until sauce thickens.
In the oven for half hour with top on
7. Finish
Taste and adjust seasoning. Add an extra spoon of fig reduction if you want more sweetness and depth.

Serve With

* Crusty sourdough
* Parmesan polenta
* Mashed cauliflower
* Fresh parsley on top

Even better the next day once the flavors settle.
Great for meal prep meal.

Am a big fan of stews and honestly, it was a perfect calm evening with a beautiful sunset, soul food and hut tub.

Thank you mama nature for the beautiful sky. ✌️🌅

A simple recipe but slight twist on the standard stew.

23/05/2026

21/05/2026

💛⚡️🧠Creatine isn't just for muscle anymore.
Emerging studies are showing the benefits for cognition, especially in midlife as oestrogen declines.

✅Why creatine may help the brain

Your brain uses massive amounts of ATP (cellular energy). Creatine helps recycle ATP faster.

That matters more when:

* estrogen declines
* sleep is poor
* stress is high
* cognitive fatigue increases
* aging reduces cellular energy efficiency

Emerging evidence suggests women may benefit more than men because women often have lower creatine stores and experience larger energetic shifts during midlife hormonal changes.

Areas where benefits appear strongest

Research is most promising for:

* mental fatigue
* processing speed
* working memory
* attention
* sleep deprivation recovery
* cognitive aging
* menopausal brain fog

One 2024 study found a high acute dose of creatine during sleep deprivation improved cognitive processing speed and reduced brain fatigue markers.

💪Women over 40 lose muscle faster every decade and that impacts metabolism, strength, energy and longevity.

Creatine is one of the most researched supplements for supporting:
✔️ Muscle strength & lean muscle
✔️ Recovery & workout performance
✔️ Brain health & cognitive function
✔️ Energy production
✔️ Healthy aging & metabolism support

For most women, the sweet spot is:
👉 5g creatine monohydrate daily

No loading phase needed. Consistency matters more.

Look for:
• Creatine Monohydrate
• Third-party tested brands
• Minimal ingredients

Thank you

FOLLOW for midlife women's nutrition and health advice
SHARE with other modifiers who would benefit
SAVE for later

19/04/2026

Day 3 as a 50 year old.

Let's share 50 short lessons at 50.
I would love to hear yours 💛

1. Your energy is the currency of the new earth - the only true currency that matters
2. Your nervous system runs your life, not your to do list
3. Most health advice ignores women over 40 - stop following blindly.
4. Muscle is your anti-ageing drug
5. You don't need to be ready - you need to start
6. Labs and data are your friend in perimenopause, menopause. Public health results are not optimal. You need to look at functional medicine ranges
7. You are one decision from a different life
8. Protect your peace above all else
9. Alignment feels calm, not chaotic.
10. Your past is data, not your identity - you choose
11. Human design is the bomb. If you haven't heard of it yet. Research it. I am a 6/2 projector and it makes complete sense to me when I look at my profile and life to date.
12. Your story is your authority. Use it.
13. Be grateful for every single roadblock. It's just a redirection. The more the better. You are waking up.
14. Loyalty without truth is not loyalty
15. Perfection is procrastination in disguise
16. Start learning about menopause and what happens in your late 30s.
17. Even if you don't have symptoms in menopause, the internal changes are still happening. Get educated.
18. Kindness is king
19. Let stuff go and forgive, for yourself. It's a practise just like building a muscle.
20. People will judge you whether you show up or not. Do what's in your heart.
21. Society norms are bu****it - how do you want to live your life?
22. Dance like nobody is watching. Recent studies show how anti-ageing it is
23. Walk, walk and lift, lift.
24. Strength above cardio over 35
25. Protein matters and we are all different in how much we need. Breakfast is queen.
26. Not all supplements are equal. Step away from Holland and Barrett.
27. HRT and peptides can be tools to age well, not the solution.
28. If your body is metabolically inflexible and inflamed, no supplement or HRT or peptide will work properly. You have to do the core work.
29. Always root cause, then layer the tools
30. Oestrogen, progesterone & testosterone impact every body system
31. We are cyclical beings. Circadian rhythm is the foundation of your health and longevity.
32. Your gut changes a lot in menopause. Are you getting enough fiber?
33. Insulin resistance goes up as hormones decline. Do you know your fasted insulin score? This tells the story way before HBa1c and blood glucose
34. The major diseases are rooted in metabolic health and inflammation.
35. The sun is our life force.
36. Let people misunderstand you
37. Growth will make some relationships uncomfortable. Show up for you.
38. Sleep is your foundation. Not a luxury.
39. You can't out supplement poor habits
40. If you avoid hard conversations, you choose long term pain.
41. Menopause is also spiritual awakening.
42. Your symptoms are your guide. We are all different.
43. Stop battering your body with cardio over 35. Cortisol is already raised.
44. More is not better 40 plus
45. Strategic movement
46. LISS for the win over 40 - Low Intensity steady state movement like walking. Even 10 mins after meals for blood glucose.
47. Most anti-ageing medicine is free. Grounding, sunlight, walking, gratitude, dancing, singing, community, weights, body weight exercises, hot and cold therapy
48. Wholefood always. Nourishment over restriction
49. Hydrate. Hydrate. Electrolytes not just water
50. Align inwards and take time each day for a spiritual practise - non negotiable over 40.

I need 20 more slots 😆
What are yours 💛👇

PS. This morning's workout I got a bit excited first day training since I turned 50 3 days ago and I tweaked my lower back. 😜😆 now not 50 but 90! 😃😜 enjoy the journey and be as compassionate and consistent as you can.

😃 Authenticity is queen midlife mamas and laughter is medicine.

Love to you all 💛🔥 happy Sunday xx

27/03/2026

🇪🇸 NEW supplement dispensary in Spain (also mainland Europe)

Use ROOTS10 for 10% discount on your orders.

Register your details and order directly using the discount code at checkout.

These are quality brands only, used by practitioners.

All links to our dispensaries here with discount Codes
https://tinyurl.com/yvbd5ejf