Kayla's Nutrition

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Kayla's Nutrition

I am a nutritional therapist who specialises in Gut, Brain, Immune, Skin and Hormone health.

21/10/2026

M&S PB Jelly overnight oats (in an American accent 🤪)

Recipe (makes 1)

💫1 tbsp peanut butter or almond butter or whatever seed or nut butter you want.
💫80-100g of raspberries or frozen summer berry fruits with 4 tbsp of water in a pan
💫1/2 tsp of cinnamon on the berries in the pan
💫 Add 1 tbsp chia seeds to the berries whilst they melt down and stir in.
💫then in a bowl mix or blend 40g of oats with 100g of Greek yogurt, 100mls of milk, scoop of protein powder, 1 tsp of honey and 1 tbsp of chia seeds or I had a mixed bag of chia and flax.

Then layer it all up and let it set overnight in the fridge 🧡

It tastes so good!! Save and drop me a follow 😘

&sfood

22/09/2026

We become much more sensitive to blood sugar imbalances during this phase and if you suffer from PMS symptoms, it can exacerbate these further.

The luteal phase is the part of your cycle after ovulation, when progesterone rises. Appetite, cravings, fatigue and PMS symptoms can start creeping in. Our energy intake is higher during the luteal phase so if you’re already feeling more tired, hungry, emotional or snacky, starting your day with nothing but coffee probably isn’t going to support you through this phase.

That doesn’t mean skipping breakfast is bad for everyone, or that it will mess your hormones up but I often find that when women come to me wanting support in this phase, breakfast becomes really helpful.

🍳Higher protein breakfasts have been shown to increase fullness and, in some studies, reduce hunger and cravings compared with lower protein or no breakfast options. No wonder I was always starving by 10 a.m. at school when I was a teenager.

🍞Carbs aren’t something to fear during your luteal phase. Carbs can be really helpful in lifting mood, tension and fatigue.

🫐Fibre supports gut health and regular bowel movements which is particularly useful when digestion can feel a little slower or more bloated around your period.

It isn’t about eating perfectly for every phase of your cycle. It’s about recognising what your body needs.

Don’t forget to drop me a follow 🧡

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