JDR Nutrition

01/09/2026

Had a great summer, but ready to get your health back on track?

Perhaps there have been holidays, meals out, a few more drinks and less of the usual routine. September can be a good point to draw a line under it and focus on what you want to achieve with your health next.
The question is, what will actually make a difference for you?

Perhaps you know what you want to achieve but you're not sure where to start. Or you've tried making changes before and haven't achieved the health results you wanted.
That's where I can help.

As a Nutritional Therapist, I work with clients to identify the underlying factors that may be contributing to their health concerns and develop a personalised approach to help them achieve their health goals. Where appropriate, I can also use functional testing to investigate further and help guide recommendations.

If September feels like the right time to reset and refocus on your health, let's have a conversation.

I offer a free, no-obligation 30-minute health chat.
Click the link below to book and I will phone you on the date/time you choose.

https://calendly.com/jadavisr/30min

I also offer a Free guide: Balancing Blood Sugar and Reducing Cravings, with practical nutrition and lifestyle tips to help you get started.
www.jdrnutrition.com/ebook

26/08/2026

Stopping Ozempic or Mounjaro? If you're transitioning off GLP‑1 medications, this guide covers what actually helps keep weight off: protein targets, easy home strength exercises for every major muscle group, alcohol and fasting guidance, tapering timelines, and why keto or the Fast 800 may not be the answer. Read the full plan and practical tips to protect muscle and long‑term progress: https://wix.to/mqaj1J5

Nearly 7% of UK adults have used a GLP-1 medication like Ozempic or Mounjaro, and stopping brings its own challenges. Research shows up to two thirds of lost weight can return within a year, largely because muscle, not just fat, is lost during rapid weight loss. This guide covers exactly what to do....

26/08/2026

The last week of August already. How are you feeling?

Not how busy you've been or what's still on the summer to-do list. How are YOU feeling?
Maybe your energy is low, the weight isn't shifting, your digestion is unsettled, or your blood sugar, cholesterol or blood pressure needs attention.

These things don't always sit neatly in separate boxes. Nutritional therapy looks at the bigger picture, joining the dots between symptoms, diet, lifestyle and health, with functional testing available where it can provide useful answers.

If any of this sounds familiar, perhaps it's time to have a conversation? Book a free, no-obligation 30-minute health chat and let's discuss how I can support you. Click the link below to book and I'll call you at the time you choose.

https://calendly.com/jadavisr/30min

Or start with my free guide to Balancing Blood Sugar and Reducing Cravings:

www.jdrnutrition.com/ebook

25/08/2026

Skip the Statins. Start with Sugar.

What I really mean is sugar management.

When you eat too many carbs, your body responds by releasing insulin. Insulin helps move glucose into your cells, but when there is more glucose than your body can use, insulin helps convert that excess into fat, stored in your bloodstream as triglycerides.

Raised triglycerides are an early warning sign of insulin resistance and metabolic stress. They are often one of the first red flags, even before blood sugar or weight becomes a concern.

High triglycerides have been linked to:

Fatty liver
Hormonal imbalance
PCOS
Energy crashes
Sugar cravings
Central weight gain

A fasting triglyceride level above 1.7 mmol/L is considered elevated. For optimal health, you want to see levels below 1.0 mmol/L.

This is not about cutting fat. It is about stabilising your blood sugar and improving your metabolic flexibility.

If you are feeling tired, constantly craving sugar, or gaining weight around your middle, your triglycerides might be the missing piece.

Download my free Blood Sugar Balancing Guide to help manage energy levels, reduce cravings and support long-term metabolic health.

Or send me a message if you would like to chat about your blood results and what they might be telling you.

Links in the bio

Follow for more nutritional tips

21/08/2026

The beach isn’t just relaxing, there’s a physiological reason it makes you feel better.

The sea.
Cold water immersion, even just standing in the shallows, triggers a release of noradrenaline and endorphins, which is part of why a sea dip lifts mood so noticeably. Cold water also causes blood vessels to constrict and then dilate as you warm up, which supports circulation over repeated exposure.

The sand.
Walking barefoot on an uneven surface like sand engages the small stabilising muscles in your feet and ankles far more than walking on flat pavement does. Over time this builds foot strength and improves balance, something that becomes increasingly relevant for fall prevention as we get older.

The fresh air.
Coastal air has a higher concentration of negative ions, and time spent in what’s known as blue space, meaning any environment near open water, is consistently linked in research to lower cortisol and improved mood. Add in the light exposure supporting your circadian rhythm and the movement of a walk, and a simple trip to the coast is doing considerably more for you than it looks like.

A walk along the shore, ideally barefoot where it’s safe to do so, gives you all three benefits at once.

Remember this for your next coastal walk.

Where’s your nearest beach? Let me know in the comments.

Hashtags: BeachHealth StressRelief NaturalWellbeing UKNutritionist NutritionalTherapist OutdoorWellness VitaminSea WellnessWalk HolisticHealth JDRNutrition

17/08/2026

Summer is for enjoying.
Holidays, meals out, a few glasses of w**e, ice cream, later nights or simply a break from the usual routine. None of that needs to come with guilt or a promise to "be good" afterwards.

But the things that were bothering you before summer are probably still there.
The weight that won't shift. Low energy. Bloating or digestive problems. Maybe blood sugar, cholesterol or blood pressure that needs some attention.

I'm Judith Davis Roach, a Nutritional Therapist. I work out what's relevant to you, rather than handing out generic diet advice, and can use functional testing to investigate areas such as digestive health, food intolerances and hormones when needed.
If you're ready to do something about it, let's have a conversation. My 30-minute health chats are free and there's no obligation to work with me afterwards.

https://calendly.com/jadavisr/30min

You can also download my free guide to Balancing Blood Sugar and Reducing Cravings:
www.jdrnutrition.com/ebook

17/08/2026

Losing the weight was never the hard part. Keeping it off is, and there’s a physiological reason why.

Research following people a year after a period of eating in a calorie deficit found that the hormones controlling hunger and appetite, including leptin and ghrelin, still hadn’t returned to their starting levels.
Hunger ratings were still measurably higher too, a full year on. The body doesn’t simply reset once you return to your normal way of eating, it continues driving increased appetite for months afterwards.

That’s part of why restrictive dieting so often backfires. Separate research on weight cycling, the repeated pattern of losing weight through strict restriction and then regaining it, has linked it to worsening insulin sensitivity and greater cardiometabolic risk over time. Each cycle can leave you in a worse metabolic position than before you started.

This is exactly why a hard, restrictive diet isn’t the answer. A steady, moderate deficit built around balanced meals, protein, fibre, and food that keeps blood sugar stable rather than spiking it, gives you the results without triggering the same rebound.

What helps:
Build meals around protein and fibre first. Both slow the release of glucose into your bloodstream, which keeps insulin steadier and hunger more manageable.

Avoid the sharp blood sugar spikes and crashes that come from meals heavy in refined carbohydrate on their own. A spike followed by a crash is what drives the urge to reach for something sugary an hour later.

Keep the deficit moderate, not severe. A smaller, sustainable gap between intake and output is far less likely to trigger the hormonal rebound seen in restrictive dieting.

Strength train, to preserve muscle and support insulin sensitivity as you lose weight.

You haven’t lacked willpower. Restrictive dieting works against your biology. A balanced, steady approach works with it.

Like and follow for more on the research behind sustainable weight management, not restriction.

Share this with someone who needs to see it.

Save it for the next time a quick-fix diet looks tempting.

11/08/2026

If you’re travelling this summer, it helps to understand what happens to digestion when your routine changes.

Meal timing, movement, hydration, sleep and stress all help regulate gut motility, the speed at which food moves through the digestive tract.

Travel disrupts most of these at once. Flying reduces cabin humidity and increases fluid loss, time zones affect the body’s internal clock, and less movement, less fibre and more stress all add to the picture.
That’s why bloating, constipation or irregular bowel habits are so common while travelling, even for people who have no issues at home.

Six habits that help:
Slow down at meals. Chewing thoroughly triggers digestive enzymes. Put your cutlery down between mouthfuls if you’re eating on the go.

Stay hydrated. Flying increases fluid loss and is a common cause of constipation. Drink water before, during and after a flight, not just when you feel thirsty.

Keep a routine. Similar meal timing each day, rather than skipping meals then eating late, supports regular bowel movements.

Move daily. A 15 to 20 minute walk after your largest meal stimulates peristalsis and reduces bloating.

Manage stress. Even excitement raises cortisol and affects gut motility. Slow breathing (in for four, out for six) or a short walk before a long travel day helps counter this.

Get enough fibre. Pack oatcakes, mixed nuts, dried figs or chia seeds for breakfast.
Message me if you’d like a fibre supplement recommendation suited to you.

Follow and save this one for your next trip.

Where are you travelling to next? Let me know in the comments.

Hashtags: IBSsupport HealthyTravel UKNutritionist FibreIntake DigestiveWellbeing JDRNutrition HolidayHealth

07/08/2026

07/08/2026

Bloating this severe, that often, isn’t something you just have to live with. It has a cause, even when nobody’s found it yet.

Low stomach acid, slow gut motility, a stress response that never switched off, a bowel that never fully recovered its rhythm after a bad bout of food poisoning.

What you can do:

Slow down at meals. Eating fast, on the go, or at your desk reduces stomach acid and enzyme output before digestion’s even begun. Sit down, put your fork down between bites, aim for 20 minutes a meal.

Reintroduce foods one at a time. Bring one back for three days and watch what happens before deciding it’s a trigger. Add two at once and you won’t know which one’s responsible.

Write down a timeline. When this started and what was happening around then, a course of antibiotics, a stomach bug abroad, a stretch of high stress. That timeline is often the clue nobody’s asked you for.

Notice how you’re eating, not just what. Rushed, stressed meals digest differently to calm ones, whatever the food.

You’re not imagining this. There’s a reason for it, and it can be found.

Like and follow for more on what’s actually behind bloating and digestive symptoms. Share this with someone who needs to see it. Save it for when you’re ready to try the steps.

Want to talk it through properly? Book a free, no-obligation call, link in my bio.

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