The Glow Regime

The Glow Regime Keeping you glowing in your 40’s, 50’s and beyond I'm Tara, I’m a self confessed nutrition, health and skincare junkie and I glow for a living! Oh!

In my past life, I have been an Award Winning Chef and Cook Book Author, now you will find me focusing on my strength with regular weight training, cold showers, hula hooping, daily meditation, fermenting and reading. And piano is another of my passions. Why work with me? I was a chef in restaurants kitchens and ran my own successful Private Chef business for 10 years and during that time, I have

overcome my own chronic health issues and left them in the past, through a cleaner diet and a healthier mindset. Fast forward to today and I’m now on the home straight of my training to be a Nutritional Therapist at CNM in Bristol. Through my partnership with the wellness brand and B Corp Arbonne International, I coach ambitious, business owners to Glow through menopause and beyond, from the inside out with a nutrient dense diet, clever supplements and clean self care products. It doesn’t all have to be low libido, hot flashes and sleepless nights. Do you feel like you are loosing your power? Do you ever feel as though you are disappearing? I know exactly where you are coming from and, having come out the other side, I’m your girl!

You eat with your eyes first, and just look at those colours. 🌱🌶️🍋☀️ This is exactly the sort of food I want to eat in s...
15/08/2026

You eat with your eyes first, and just look at those colours. 🌱🌶️🍋

☀️ This is exactly the sort of food I want to eat in summer: fresh, vibrant, light and satisfying.

🔪 Grilled squid with lemon, chilli, rocket and extra virgin olive oil also takes me straight back to my restaurant chef days, when I used to cook this dish for 1000s of times. As a newbie chef I also prepped a LOT of squid, let me tell you!

🦑 Nutritionally, squid is a great source of lean, high-quality protein and provides vitamin B12, selenium, copper and phosphorus. Protein is especially important as we get older to help maintain muscle mass, strength and metabolic health.

🌱 Rocket brings bitter compounds and naturally occurring nitrates, as well as cruciferous plant compounds that support the body’s natural detoxification pathways.

🫒 Extra virgin olive oil gives us monounsaturated fats and polyphenols, chilli provides capsaicin, and lemon adds freshness and vitamin C.

🥔 And yes, there are potatoes too. Carbohydrates absolutely have their place, particularly if you’re active and resistance training.

🥗 For me, this is summer food at its best. Colourful, simple, nourishing and full of flavour.

MediterraneanDiet SummerFood ExtraVirginOliveOil TheGlowRegime

🥪 If there was ever a sandwich designed for a midlife woman, this might be it:🍞 Homemade sourdough🥬 Homemade sauerkraut🥛...
05/08/2026

🥪 If there was ever a sandwich designed for a midlife woman, this might be it:

🍞 Homemade sourdough
🥬 Homemade sauerkraut
🥛Tofu
🍅Tomato
🧈Butter
🫘Miso

✅ On the surface it’s just lunch. Underneath, it’s ticking all the boxes.

🤍 The tofu provides a generous hit of protein, something many women over 40 simply aren’t eating enough of to support muscle, strength and healthy ageing. Soy also contains isoflavones, plant compounds that can gently modulate oestrogen activity. They don’t “boost” oestrogen, but they can help support hormonal balance during and after menopause, which is why they’re one of my favourite midlife foods.

💚 The sourdough and sauerkraut bring diversity and fermentation to the plate, helping to nourish your gut microbiome. The miso adds another fermented food with a deep umami flavour, while the tomato contributes antioxidants like lycopene.

🏋️‍♀️Today it’s my post workout lunch after a strength session. It’s packed with the protein my muscles need to recover, fermented foods to support my gut, and plenty of real, satisfying ingredients that will keep my energy stable for the rest of the afternoon.

🥗 Sometimes the healthiest meals aren’t the most complicated. They’re just made from real food that works together.

😵‍💫 Almost too much nutrition and too information to fit into one sandwich.

🫨 Does your brain feel foggy after eating? If you thought you were going crazy, you’re not. And you’re not imagining it....
27/07/2026

🫨 Does your brain feel foggy after eating? If you thought you were going crazy, you’re not. And you’re not imagining it.

If you’re over 40, post-meal brain fog is surprisingly common and it’s often about much more than the food itself.

It could be linked to:
🔹Blood sugar imbalances
🔹Hormonal changes during perimenopause and menopause
🔹Gut health and inflammation
🔹Histamine intolerance
🔹Low stomach acid or poor digestion
🔹Nutrient deficiencies
🔹Poor sleep and chronic stress

📉 As oestrogen declines, your brain becomes more sensitive to changes in blood sugar and inflammation. Add in an unhappy gut, and it’s easy to see why some meals leave you reaching for another coffee.

😅 The good news? Brain fog isn’t something you just have to accept as part of getting older. Understanding the root cause is the first step towards clearer thinking and better energy.

Have you noticed certain foods make your brain feel cloudy? Let me know in the comments ⬇️

14/07/2026

🤸🏻‍♂️I intend to die young … at 90+.

🧑‍🩰Not just because I want a long life, but because I want a healthy brain (and body) for as long as possible.

😏 Do you think dementia is an inevitable part of ageing or just “bad luck” because it runs in your family? Think again!

🧐 Research now shows that genetics account for only a small proportion of dementia diagnoses. In fact, it’s estimated that up to 45% of cases may be preventable through addressing modifiable risk factors.

💊 That doesn’t mean there’s a magic pill: brain health is influenced by many things including nutrition, movement, sleep, cardiovascular health, stress, hearing, oral health, social connection and lifelong learning (which is why I’m learning the piano).

Here are the key nutrients associated with supporting brain health:

🧠 B vitamins: help regulate homocysteine and support neurotransmitter production.

🧠 Choline: essential for healthy brain cells and communication between neurons.

🧠 Omega-3 fats (particularly DHA and EPA): which support brain structure, reduce inflammation and help maintain cognitive function.

🧠 Vitamin D: plays an important role in immune regulation and brain health.

🧠 Antioxidants: from colourful fruit and vegetables, extra virgin olive oil and dark chocolate (yay!), helping to protect against oxidative stress.

💪🏻 For me, looking after my brain is just as important as looking after my muscles.

❓Why?

Because I’d like to be hiking, travelling, learning, laughing and remembering all of it well into my nineties.

What’s one thing you’re doing today that your 90-year-old self will thank you for? 💛

🔛The Gut Hormone Axis: your gut is talking to your hormones… are you listening? 🙃If you’re struggling with bloating, con...
06/07/2026

🔛The Gut Hormone Axis: your gut is talking to your hormones… are you listening?

🙃If you’re struggling with bloating, constipation, PMS, heavy periods, acne or menopausal symptoms, your hormones might not be the whole story.

🔑 Your gut plays an absolutely key role in hormone balance.

🦠 The estrobolome is the collection of gut bacteria involved in processing oestrogen. When it’s healthy, it helps ensure oestrogen is broken down and excreted efficiently.

⚖️ An enzyme called beta-glucuronidase acts like a pair of scissors. In the right amount it’s essential, but when levels are too high it can “unclip” oestrogen that was ready to leave the body, allowing it to be reabsorbed back into the bloodstream instead of being eliminated.

🧬 Methylation is another key detoxification pathway. It helps your liver process hormones and other compounds so they can be safely removed from the body. This process depends on nutrients such as folate, B12, B6 and choline.

💩 And finally… let’s talk about poo.

🎁 Your body can package hormones beautifully, but if you’re constipated and not opening your bowels regularly, those hormones spend longer sitting in the gut, increasing the opportunity for them to be reabsorbed.

🗑️ Detoxification isn’t just about what your liver does. It’s about what actually leaves your body.

💓 A healthy gut, a healthy liver and regular bowel movements all work together to support balanced hormones.

♻️ Sometimes the answer isn’t adding another hormone. Sometimes it’s improving the way your body processes and eliminates the ones you already have.

💌 Save this post for the next time someone tells you hormones are all about the ovaries.

🍉 Eat Your Water: 5 Simple Ways to Enjoy Watermelon💦 Watermelon is around 92% water, but it offers much more than hydrat...
23/06/2026

🍉 Eat Your Water: 5 Simple Ways to Enjoy Watermelon

💦 Watermelon is around 92% water, but it offers much more than hydration alone. It contains potassium, magnesium, vitamin C, vitamin A and lycopene, a powerful antioxidant responsible for its vibrant red colour. These nutrients help support hydration, electrolyte balance and overall cellular health in a way that plain water simply can’t.

🥒 One of the easiest ways to increase your intake of nutrient-dense foods is to choose foods with a high water content. Your body gets hydration and nourishment at the same time - win win!

🍉 Watermelon is one of my favourite summer foods. Refreshing, hydrating and incredibly versatile. Here are 5 fun ways to enoy it:

Watermelon + Tajín

🍋‍🟩 Just sprinkle your cool chunks of watermelon with Tajín. It’s an amazing combination of the sweet, salty and tangy.

🥗 Watermelon & feta salad: mix watermelon, feta, spring onion, mint, black olives and a sprinkle of sumac. Dress with apple cider vinegar and a good slug of extra virgin olive oil - a beautiful balance of sweet and savoury with plenty of Omega 3’s.

🥤 Watermelon Kefir: water kefir is so good and if you haven’t tried making it, we need to talk. Use watermelon on the second ferment for a naturally fizzy, refreshing drink that supports gut health.

❤️Watermelon Slushie: blend as much watermelon as you like with plenty of ice ice until smooth. Garnish it with fresh mint for an extra dose of coolness.

🧊 Frozen Watermelon: just freeze your watermelon cubes - Perfect as a cooling snack straight from the freezer on a hot day.

What’s your favourite way to eat watermelon? 🍉

⌛️ Your body is designed to switch between burning glucose and burning fat.
🔛This is called metabolic switching and it’s...
04/06/2026

⌛️ Your body is designed to switch between burning glucose and burning fat.

🔛This is called metabolic switching and it’s a HUGE part of metabolic health.

🕝 The problem is that many women are stuck in sugar-burning mode 24/7.

📈 Constant snacking, high stress, poor sleep and blood sugar crashes all keep insulin elevated.

When insulin stays high:

➡️ fat burning is switched off
➡️ fasting becomes harder
➡️ repair and detox processes don’t happen efficiently

🚘 Think of your body like a hybrid car: it’s meant to switch fuel sources depending on demand.

When you restore metabolic flexibility, energy improves, cravings settle and body composition changes last. This has definitely been my experience and I’m really happy about that 😅

This is not about extremes, it’s about restoring a natural rhythm your body already understands.

❓What’s your natural rhythm? Are you someone who feels best eating Little and often, or do you thrive with more time between meals?

👩🏻‍💻If you’re struggling with energy, cravings or stubborn weight gain in menopause, send me a message and let’s explore what’s going on beneath the surface.

09/05/2026

🙏🏻 The older I get, the more I realise health is not built in dramatic moments. It’s built quietly.

- your meal choices
- managing your stress levels
- building muscle
- getting outside
- protecting your nervous system.
- learning when to push and when to rest

😍 And interestingly … the same applies to business and relationships too.

🧘‍♀️ Not everyone is ready at the same time, not every conversation needs forcing, not every opportunity needs chasing.

🌸 Sometimes the most powerful thing you can do is stay consistent, keep growing and trust that the right people will naturally align with you.

That feels very true to me lately 🤍

healthyageing inflammation nervoussystemregulation guthealth longevity wellnessjourney healthcoach nutritionaltherapy

09/05/2026

Health is built quietly
* In the meals you choose
* In how you manage stress
* In building strength
* In protecting your nervous system
* The same is true in business and life
* Not everything needs chasing
* The right people align naturally

📈 Blood sugar regulation affects far more than weight.When blood sugar is dysregulated, it impacts:
🔹hormones
🔹mood
🔹ene...
21/04/2026

📈 Blood sugar regulation affects far more than weight.

When blood sugar is dysregulated, it impacts:
🔹hormones
🔹mood
🔹energy
🔹cravings
🔹stress levels

🍗 Protein is a powerful anchor.

🌾 Fibre helps break down and clear hormones after they’ve been used.

🍠 Slow-burn carbohydrates help keep energy steady.

🙏🏻 Stable blood sugar creates a calmer internal environment — and calmer hormones follow.

⚖️ Stability beats restriction every time.

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