Reut Sapir Naturopathy & Yoga

Reut Sapir Naturopathy & Yoga Nutritional therapy | Herbal Medicine | Reflexology | Yoga
Holistic and preventive approach to wellb

As a Naturopath, I believe that each of us have the potential to nourish ourselves to good health and wellbeing through balancing ourselves both physically and emotionally. Naturopathy can help with a wide range of health problems such as diabetes, digestive disorders, hormonal imbalance, anxiety, weight management and more. Based in Cheltenham, I offer a preventative and holistic approach to obta

ining good health and wellbeing, which takes into account the body as a whole and each individual's unique circumstances. We will work together to establish a nutritional plan and lifestyle adjustments, as well as subscribe herbal medicine and supplements if require, that will address the root cause of the illness rather than just its symptoms, whilst using the body's natural forces and vitality to help gain physical and mental harmony.

10/07/2026

Mamas, can we please stop skipping breakfast? I know mornings are busy and stressful, getting everyone out the door, telling your kids for the 100th time to put their shoes on…

I get it. But also, you need to prioritise your own wellbeing, so you can show up better and feel good.

Your breakfast sets up the tone for the rest of your day, impacts your energy levels, food choices, your cravings and mood, and so much more.

🎢 Most importantly, your blood sugar levels might be running the show and is why you feel so tired, stressed, anxious, brain fog, wake up at 3am and very impatient.

🍳 Eat within an hour of waking and choose a high protein breakfast with healthy fats and fiber. This allows your blood sugar levels to stay stable and keep you full for longer and stops that 4pm crash.

🍝 No naked carbohydrates - always add protein and fat. Add cheese or hummus to crackers, almond butter with an apple, yogurt with fruit. It will change how you feel as a mother and you’ll show up with resilience and energy.

Preparing your breakfast ahead of time makes all this so much easier! This is why I love chia pudding, prepare the night before, add yogurt or a scoop of protein powder, nuts and seeds and you’re sorted. My kids love it too.

If you aren’t hungry in the morning, constantly craving sugar, you’re irritable and fatigued; it might be down to how and what you eat. If you want to work together, book a free discovery call via link in bio.

24/06/2026

This smoothie was my go to in my second pregnancy and it always made me feel better knowing I was getting all the nutrients I need in easily and quickly. It’s also a great heatwave meal 🔥

Starting the day with a protein and fiber rich breakfast supports blood sugar levels and it comes together quickly - hopefully before the nausea kicks in! It can be helpful to keep nuts or crackers next to your bed before getting up.

Adding fiber, protein and fats to smoothies keep blood sugar balanced which will reduce nausea. avoid adding extra sugars like dates or honey.

Don’t go too long without eating. When you feel good enough to eat, choose protein rich nutrient dense foods like bone broth that can be comforting, or a cold frittata or quiche, a cold chicken salad or a smoothie.

🫚 Ginger can be incredibly beneficial in improving nausea and vomiting. 1 tsp of fresh ginger in a hot tea or added to a smoothie is helpful, you can have 3-4 doses throughout the day.

💊 Vitamin B6 is a well researched nutrient that can help ease nausea, 25mg every 8hrs. Check whether your prenatal contains B6 as you shouldn’t exceed 100mg per day.

🍹Pregnancy smoothie

Leafy greens - kale or spinach
Grated ginger
Frozen berries - high in vitamin C and fiber
Kefir - fermented milk packed with probiotics and protein
Chia seeds and flax seeds - great for fiber and healthy fats
Collagen powder for protein
Optional - nut butter

If you’re battling nausea and sickness, I’m sending you so much love, it’s hard! It can bring up a lot of emotions, so be kind with yourself. If you want support and ensure you’re eating what your body and baby needs, let’s work together. Book a free call via link in bio. You can also join my pregnancy yoga class . I’d love to see you there!

16/06/2026

When you’re pregnant, your body goes through tremendous hormonal shifts and the main culprit in all the various pregnancy symptoms you feel.

Most pregnancy symptoms are related to estrogen – it goes up by THIRTY TIMES. Half of this is made by the mother, the other half by the placenta.

Progesterone goes up by TEN TIMES in the last trimester, which explains why most women feel relaxed and content at this stage.

Thyroid hormones production increases by 50%.

Cortisol production increases to three times your pregnancy levels. This is likely due to the baby trying to keep the mother healthy, alert and energized. Which can explain why you get a surge of energy and start redecorating your house a week before your due date!

And what happens AFTER birth? Estrogen will drop 90 to 95%, while progesterone drops to nearly zero within 48hrs.

Cortisol also drops significantly and if you aren’t supported physically and emotionally postpartum, your cortisol levels may not return to normal. Low cortisol causes lethargy, fatigue and can trigger postpartum autoimmune disease.

If you’re breastfeeding, estrogen and progesterone are suppressed and can be made up via prolactin and oxytocin, but not always. Your nutrient levels and overall health matters.

Understanding the crazy changes your body goes through, amplifies that how you take care of yourself in pregnancy AND postpartum is essential. It’s not a luxury.

Let me show you that it can be simple, intuitive and easy to actually feel great in motherhood. Book a free call via link in bio, I’d love to work with you.

Naturopathy sessions are held via zoom or at .

28/05/2026

I love these books and will read them again and again.

It’s difficult to grasp what postpartum and motherhood will feel and look like but it needs to be your priority BEFORE giving birth. Because you want to feel good! It’s exciting and you’re about to become a mother, celebrate that 💫

Understanding the physical, mental and emotional changes you’ll go through, what foods to eat, how to adapt to your new role as a mother, changes to your relationships… becoming familiar with it all will support you immensely.

📚 My three favourite postpartum books

Life After Birth - if I had to choose one it’ll be this. It speaks directly to mothers, written beautifully and covers everything you’ll possibly need.

The First 40 Days - this one is so good and dives deep into postpartum nourishment and what that means and looks like. Explaining the pillars of rest, nourishment, support and more. I love this one, it’s feminine and celebrates women and postpartum.

The Postnatal Depletion Cure - so many symptoms that mothers deal with are caused from nutrient depletion that can be treated. This book might be a bit more ‘technical’ but understanding what to look out for and which symptoms are normal or not are crucial.

If you’re looking for postpartum support or have symptoms you’d like to work on, get in touch. Comment postpartum here and I’ll get in touch!

postpartum

21/05/2026

Mamas this one is for you 🐆

A quick and nourishing salad for lunch, because you deserve more than your kids leftovers 🩷

This salad is packed with fiber, protein and healthy fats that will keep your energy up, focused and your hormones happy.

I used tuna and h**p seeds for essential fatty acids (omega 3’s) - one of the most important nutrients for pregnancy and postpartum. In the 3rd trimester a baby’s brain is developing rapidly and it requires high levels of omega 3, especially DHA. If you’re breastfeeding, maternal stores are used to enrich breastmilk with DHA if there’s insufficient intake which can deplete your stores.

In postpartum, DHA is essential for stability of mood, nervous system wellbeing, brain function and hormonal balance. DHA-rich foods and supplementation are CRUCIAL, throughout breastfeeding and beyond.

If you want support with your nutrition, what you should focus on, how to replenish your body in pregnancy and beyond, I’d love to support you. Comment DHA here or book in with

Mama brain salad - freestyle it!

Celery
Cucumber
Parsley
Rocket
Can of tuna
Edamame beans
H**p seeds
Lemon, olive oil, salt and pepper
Feta

Transfer to a mixing bowl and mix well. Garnish with feta, avocado will also go well here. Serve with seed crackers or toasted sourdough bread if you fancy.

Take care of yourself mama, eat! 🐆

20/05/2026

Hold your mothers tight friends, postpartum is FOREVER.

In Western medicine postpartum is considered 6 weeks and indicates the amount of time a mother’s hormone levels and uterus return to pre pregnancy state.

Any mother will know that this is hardly the case. It takes much longer and there’s no “bouncing back”, only forward and through. In reality, postpartum can take 12 months or five years. Taking into account breastfeeding and multiple pregnancies, this can vary and is highly individual.

The point is, don’t rush postpartum or try to fit yourself into a timeline.

🤰Matrescence is the transition into motherhood that includes the physical, emotional and psychological shifts that mothers go through. It is a huge developmental phase and involves changes in identity, relationships and wellbeing.

🧠 Pregnancy and postpartum cause permanent changes to a mother’s brain structure. It supports maternal intuition and bonding, alertness to baby, social interaction and more.

⭕️ Understanding and recognising that postpartum is a time of extreme hormonal shifts, high nutritional demands and an identity shift, are vital towards shifting the narrative about postpartum.

Postpartum planning (just like a birth plan!) is a MUST to support you and your family. You packed a hospital bag, but what about what happens after? That’s the real deal.

Give yourself grace and kindness during this transformative time. It’s ok to ask for help. I’m here to answer any questions in the comments!

Postpartum is forever 🤟🏻

06/05/2026

Working with mothers, and being a mother myself, these things can often hold us back from actually feeling better. But they don’t need to, it’s simpler than you’re made to believe. Start now, start where you are. I’m here to support you, wherever you are. Let’s chat, book a free discovery call via link in bio.

You don’t need more time or to wait for the perfect moment

You don’t need another expensive supplement

You don’t need to wake up at 5am for a 2 hr morning routine

You don’t need to wait until your kids are older

What you need is the basics, the foundations. Nutrition trends are always changing, but basics always wins.

My daily basics 💪🏻

🥘Home cooked meals, whole foods, quality protein and fiber

🍷Less alcohol - your daily glass of wine is causing more harm than good, sorrrrryyy

😴Quality sleep - even with disrupted sleep, you can improve the quality of it and lower the impact it has.

🚶‍♀️Daily walks - walking solves everything!

💦Hydration – drink more water! Fatigued? Have headaches and you’re constipated? Maybe you’re dehydrated. Aim for 8 cups of water a day.

🧘‍♀️ Breathwork - even five minutes of deep breathing is meaningful

👯‍♀️Spend time with friends, laugh more, be playful

29/04/2026

My second child really showed me what sleep deprivation is 🫠 that tiredness you feel in your bones, you have nausea from not sleeping and you can’t eat and everyone and everything is horrible.

Did I miss anything? 😂

A tired brain goes to dark places.

I wish this was something that every mother was taught at pregnancy, how to handle the damn sleep deprivation!

Because sleep disruption causes so much more than just tiredness, it disrupts hormones, impacts your weight and belly fat, lowers your mood and wellbeing and painful joints.

☀️ GET OUT OF BED - I see this a lot with first time mums, you stay in bed with your newborn and before you know it’s 11am and you haven’t eaten or showered. Get up at a consistent time, open the curtains, look at the sun and take five deep breaths.

🍳 EAT BREAKFAST - even when I wasn’t hungry, I always ate breakfast. Make it the night before. Have protein and fats to fuel you and keep your hormones happy.

🛀🏿 SHOWER & GET DRESSED - even if it’s into joggers! At least you aren’t in pyjamas all day. Small habits that make you feel human! It sounds funny but sometimes as a mum, these basic things don’t happen. Unless you make it happen 💪🏻

🧘‍♀️ YOGA & BREATHWORK - this SAVED me. I’ll do light stretches, shake my body, move stagnant energy and any emotions that I was holding onto. I’ll do 15-20mins of yoga with my kids around, they loved it!

🍓 SUPPLEMENTS - I made sure I was consistent with supplements, keep it visible so you remember. your body is working hard, it needs nutrients!

💆🏻‍♀️REST AND QUICK NAPS - during nap time, I did NOT do any chores. I took a nap, I did yoga, I read a book, I sat in the sunshine, I walked barefoot on the grass, without any distractions (no tv, no music, no podcasts) and focused on my breath. You’ll feel so rejuvenated.

😴EARLY BEDTIME - please for the love of god, go to sleep early!!!! obvious, but often missed out and can make all the difference.

If you’re a new mum and feel you need support, I’d love to chat with you on what will be the best program for you. Book a free call via link in bio.

27/04/2026

Cravings can be your body signaling to you, telling you what it needs or whether something isn’t quite right. In pregnancy, cravings can be due to a specific need for a nutrient or to fulfil the demands of your growing baby.

And before you get too excited, biscuits aren’t included! Maybe your body is craving carbohydrates and sweets as a way to eat more food for energy. Maybe your body is craving more animal protein for iron and B12, or maybe fruits for extra dose of vitamin C.

Biscuits don’t really have a nutritional purpose (sorrrrryyy). You can definitely enjoy cake and biscuits, but have it in moderation, not every day. Food can be delicious and nourishing, it’s about learning what’s good for your body and your baby.

If you’re craving more sugar and carbs, here’s what I’ll tell you -

🍳Start your day with protein and healthy fats. Skip the carbohydrate filled breakfast and opt for a breakfast like eggs and avocado. A nutrient dense breakfast lowers sugar cravings through out the day.

😴Get quality sleep - lack of sleep affects hormones like ghrelin and leptin, which regulate your hunger levels throughout the day, and may lead to an increase in cravings of quick energy sources like sugar and carbs.

🥘Balanced meals - meals that are mostly simple or refined sugar/carbs cause spikes and drops in blood sugar. Protein, fat, and fiber, on the other hand, ensure meals are absorbed at a slow pace and make us feel full and satisfied, making us crave less sugar.

💪🏻Watch your protein intake - too little protein in the diet has been linked to an increase in food cravings. Good quality protein includes eggs, fish, meat, chicken, tofu, legumes, nuts and seeds.

🍓Choose naturally sweet whole foods like dates or fruits with fat and or/protein can balance sugar levels. Apples and almond butter, dates with peanut butter and flaky salt, date cacao balls with nuts and seeds.

If you need support with your diet in pregnancy, let’s
chat, it can be transformational and your future self will thank you. Book via link in bio or comment READY here.

20/04/2026

First trimester can be rough for some and many women worry about their diet during this time. It’s important to note that your body has nutritional reserves and your baby will be fine 🙌🏻

When you can eat, make it super nutrient dense, focus on the nutrients you and baby needs now and take your supplements after you’ve eaten (taking it on an empty stomach can make nausea worse!).

And if you’re thinking of having a baby, start adapting your diet and lifestyle now so you have a good nutritional status and resilience for pregnancy and beyond.

🥩Vitamin A is needed for development of fetal facial features. It’s important in the development of nearly every system in the body and requirements increase during pregnancy. It’s needed for baby’s thyroid function and adequate birth weight.

🍠Food sources include animal liver. Plant based sources are from beta-carotene such as sweet potato, carrots and pumpkins are high in beta carotene. Note that this is a precursor of vitamin A.

🫘B Vitamins especially B9 and B12. B9 or Folate is needed to protect baby from the risk of neural tube defects and tongue/lip tie. Look for folate in your pre-natal for improved absorption. Food sources include liver chicken and legumes.

🥦Vitamin C and zinc support the immune system in the first trimester, which is suppressed in early pregnancy. Vitamin C helps increase iron absorption to build up stores for the 2nd & 3rd trimester. In prenatal, look for natural vitamin C sources like camu-camu or acerola cherry. 🍓Food sources include red bell pepper, broccoli and strawberries.

🦪Vegan and vegetarians are at a higher risk at being zinc deficient, it’s helpful to work with a practitioner. Food sources include oysters, oats, pumpkin seeds, crab.

🍳Choline is a relative of B vitamins and plays an important role in reducing risk of neural tube defects. It’s also essential in postpartum and breastfeeding. Food sources include eggs, liver, salmon. In pregnancy it’s recommended to have 3-4 eggs daily to reach daily requirements.

Address

9 Rotunda Terrace, Montpellier Street
Cheltenham
GL501SW

Opening Hours

Monday 9am - 6pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 6pm
Saturday 9am - 6pm

Telephone

+447808714077

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