Victoria Malcolm Nutrition

Victoria Malcolm Nutrition Victoria Malcolm | Nutritional Therapist 🎓DipCNM, mANP, Leeds + Online. Personalised nutrition plans and functional lab testing. Book a chat 👇

19/08/2026

Sleep in perimenopause isn’t just about winding down at night — it’s about what happens across the whole day. Three things I get clients to prioritise first:
1️⃣ Consistent wake time. Your circadian rhythm is set far more by light exposure at a fixed wake time than by when you go to bed. Waking at the same time daily (weekends included) stabilises melatonin timing and makes falling asleep easier over 1–2 weeks, even before you change anything else.
2️⃣ Blood sugar balance. Falling oestrogen affects insulin sensitivity, which can make overnight glucose dips more likely — and a dip can trigger a cortisol/adrenaline response that wakes you around 3–4am. A protein- and fibre-forward dinner, and avoiding a big sugar hit close to bed, helps keep that overnight curve steadier.
3️⃣ A proper wind-down routine. Perimenopause already lowers GABA-supportive progesterone, so anything that adds extra sympathetic stimulation before bed (screens, bright light, late intense exercise) works against you. A consistent cue-based routine — same order of steps each night — trains your nervous system to downshift faster.
None of these are quick fixes, but they compound. Which one do you already do — and which one’s missing? 👇

15/08/2026

Happy Relaxation Day — though if you only put yourself first today, you’ve missed the point a bit.
Self-care isn’t a bubble bath once a month, it’s whether you’re on your own to-do list at all. Not last, once everyone and everything else is sorted — near the top, consistently, as a habit rather than a reward.
That’s not indulgent, it’s regulation. Chronic under-recovery keeps your nervous system tipped toward “go” — always slightly braced, always doing — and over time that shows up as poorer sleep, more reactive mood, and less capacity to actually show up for the people and things you’re prioritising instead of yourself.
Putting yourself higher up the list isn’t about doing less for everyone else. It’s building in the small, boring, repeatable things — proper meals, a pause in the day, an actual wind-down — so you’ve got something left to give.
What would it look like to put yourself higher up your list this week, not just today? 👇

11/08/2026

Thought I would reintroduce myself to my new followers. Please drop me a comment below with any nutrition questions you would like me to answer.

Summer's a strange time for health goals. Routines are gone, kids are home, holidays throw everything off and most peopl...
28/07/2026

Summer's a strange time for health goals. Routines are gone, kids are home, holidays throw everything off and most people just wait it out, telling themselves "I'll sort myself out in September."
Here's the thing: September only feels manageable if you walk into it with a plan. Otherwise it's the same scramble it always is trying to figure out what to eat, what supplements you actually need (if any), and where to start, all while term starts and life speeds back up.
So this summer, I'm offering something different: a diet diary and supplement review, with personalised recommendations - done now, while things are quieter, so you walk into September already knowing exactly what to eat and what your body actually needs.
No guessing. No random supplements sitting unused in a cupboard. Just a clear, personal starting point built around what's actually going on in your body and your current diet, ready to act on from day one of the new term.

If September is normally the month you mean to sort your health out and never quite do this is how you actually walk in with a plan already in motion.
DM me "SEPTEMBER" to grab your spot.

Please share and drop me a DM if you are interested
26/07/2026

Please share and drop me a DM if you are interested

The most powerful part of my work as a nutritional therapist isn't the meal plan. It's the conversation before it.A clie...
21/07/2026

The most powerful part of my work as a nutritional therapist isn't the meal plan. It's the conversation before it.
A client came to me wanting to lose weight. That's what she wrote on her intake form. That's the goal she'd been chasing for years - diets, trackers, cutting carbs, all of it.
But a few sessions in, we got underneath it. I asked her why this weight, why now. And what came out wasn't about a number on the scale at all. It was mobility. She had young kids, and she was avoiding getting down on the floor to play with them. She'd stopped running on the beach with them because getting back up was hard and embarrassing. Her vision was to be the mum who chases her kids into the sea and gets up off the sand without a second thought - and to get on a paddleboard on their next family holiday, not sit on the beach watching.
That's what coaching actually is: not advice-giving, but asking the questions that help someone find their own reasons. My job wasn't to motivate her — it was to help her uncover the motivation that was already there.
And here's the part that made the difference: I didn't hand her a list of actions to follow. She set her own. Every goal, every change, came from her, because she was the one who had to live it. That's what makes coaching so powerful. People don't sustain change they've been told to make. They sustain change they've chosen.
She's since lost over a stone. And a few weeks ago, she sent me a message - she'd been paddleboarding with a friend and was still on track and looking forward to her summer holiday.
This is why coaching sits underneath everything I do. Nutrition science tells us what to change. Coaching, the client owning their own goals , is what makes people actually want to, and actually keep going.
If you're stuck on a health goal and it's not moving, ask yourself: is this really about the number, or is there something underneath it you haven't named yet?

21/07/2026

My choices for summer picky bits from M&S

Why I tell every client: don't skip breakfast.It's not about willpower, and it's not about "eating clean." It's about bl...
14/07/2026

Why I tell every client: don't skip breakfast.
It's not about willpower, and it's not about "eating clean." It's about blood sugar and what you eat first thing sets the tone for your whole day.
Here's the bit most people don't know: when you skip breakfast, your next meal spikes your blood sugar higher than it would if you'd eaten breakfast first. It's called the second meal effect your body doesn't just "make up for it" at lunch, it actually responds worse. Blood sugar rises further, and the insulin response is delayed and blunted.
In midlife this matters even more. As oestrogen drops through perimenopause, your cells naturally become less responsive to insulin so you're already working with a system that's more sensitive to swings. Skipping breakfast adds another spike on top of that.
The result isn't just a blood sugar chart. It's the 3pm crash, the sugar cravings after dinner, the wired-but-tired feeling, the disrupted sleep. One skipped meal, ripples through the whole day.
So if you only change one thing this week: eat breakfast, and make sure it includes protein and fibre not just toast or coffee. It's one of the simplest, highest-leverage habits I give clients, and it's foundational to how I approach blood sugar balance with every single one of them.
What does your breakfast usually look like? Let me know below 👇

13/07/2026

M&S healthy lunch on the go options - top tips, look for high protein from recognised sources plus lots of veggies and low GL grains for fibre.

It is so amazing to be able to support clients to heal from the inside out, how you look really affects your self esteem...
07/07/2026

It is so amazing to be able to support clients to heal from the inside out, how you look really affects your self esteem and how you feel about yourself. I use a comprehensive stool test to identify gut bacterial imbalances and the 5 R protcol to rebalance and heal the skin. Drop me a DM to find out if I can help you.

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