Lucy Epps Nutrition

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Lucy Epps Nutrition Practical, no-nonsense nutrition

6 experiences that changed how I think about nutrition 💙
13/07/2026

6 experiences that changed how I think about nutrition 💙

07/07/2026

1. Your poos look like 'sea cucumbers'.
Yep, that's what we're aiming for! Large, formed and soft. AKA a Type 4 on the Bristol Stool Chart.

2. You poo regularly.
No straining, & easy to pass. You know, the ones where you walk away feeling like a hero. Not necessarily everyday, but the majority of days.

3. You don't rely on coffee to poo.
Coffee can be a helpful tool, especially with travel constipation. But you ideally shouldn't have to rely on it to get things moving.

4. You can comfortably eat around 30g fibre (or more) each day, from a variety of plant foods.
Some wind is completely normal, it can be a sign your gut bacteria are busy fermenting fibre, especially if it's odourless.

5. Your cholesterol is in a healthy range.
Fibre binds to bile in the gut, which can help to remove it from the body. Cholesterol is used to make bile, this is one of the reasons diets rich in fibre are associated with healthier LDL cholesterol levels.

gut health, microbiome, nutrition, women's health

Hills I'll die on as a nutritionist gut health | nutritionist | microbiome | midlife
06/07/2026

Hills I'll die on as a nutritionist

gut health | nutritionist | microbiome | midlife

Hills I'll die on as a nutritionistgut health | nutritionist | gutmicrobiome | midlife | cortisol
06/07/2026

Hills I'll die on as a nutritionist

gut health | nutritionist | gutmicrobiome | midlife | cortisol

17/06/2026

Cold plunges can be great for some people

But if the thought of feeling chilled to the bone fills you with dread, there are other ways to support your mood.

Sometimes a walk in nature hits the spot!

womenshealth | nutrition | midlife | guthealth

15/06/2026

Inclusion over exclusion when it comes to nutrition

Go for consistency in your dietary pattern

You'll naturally crowd out the rest

gut health | nutritionist | microbiome | midlife

"Fast food" 5 minute lunch for Gut HealthIf you're short on time, think: fibre, protein, colour and a dressing for extra...
16/03/2026

"Fast food" 5 minute lunch for Gut Health

If you're short on time, think: fibre, protein, colour and a dressing for extra flavour.

FIBRE → for slow release energy and to "feed" your gut bacteria. Fibre is key for gut-health

PROTEIN → for satiety, steady energy and brain health

COLOUR → for micronutrients including antioxidant rich polyphenols (gut bacteria loves these)

This plate has:

🐠 Protein: tinned mackerel, kidney beans heated in paprika for a few mins, goats cheese
🫘 Fibre: kidney beans, beetroot, avocado
🍅 Colour: tomatoes, avocado, coriander, beetroot, kidney beans
🥑 Healthy fats: mackerel (omega 3), olive oil, avocado (unsaturated fats)
🌶️ Peanut rayu for flavour

Underrated staple: tinned fish - mackerel, sardines or anchovies. Quick, affordable, rich in anti-inflammatory omega-3s, and ideal for fast lunches

Save this for the next time you need a 5-minute lunch idea

"Fast food" 5 minute lunch for Gut HealthIf you're short on time, think: fibre, protein, colour and a dressing for extra...
16/03/2026

"Fast food" 5 minute lunch for Gut Health

If you're short on time, think: fibre, protein, colour and a dressing for extra flavour.

FIBRE → for slow release energy and to "feed" your gut bacteria. Fibre is key for gut-health

PROTEIN → for satiety, steady energy and brain health

COLOUR → for micronutrients including antioxidant rich polyphenols (gut bacteria loves these)

This plate has:

🐟Protein: tinned mackerel, kidney beans heated in paprika for a few mins, goats cheese
🫘 Fibre: kidney beans, beetroot, avocado
🍅 Colour: tomatoes, avocado, coriander, beetroot, kidney beans
🥑 Healthy fats: mackerel (omega 3), olive oil, avocado (unsaturated fats)
🌶️ Peanut rayu for flavour

Underrated staple: tinned fish - mackerel, sardines or anchovies. Quick, affordable, rich in anti-inflammatory omega-3s, and ideal for fast lunches.

Save this for the next time you need a 5-minute lunch idea

06/03/2026

Are you crashing at 3pm?

It might be your morning meal.

Eating a breakfast that focusses on fibre and protein can help your blood sugar levels to be more stable after your subsequent meals, versus not eating breakfast.

Meaning you have better blood sugar balance - aka glycemic control - later on in the day.

This is known as the 'second meal effect’.

When your blood sugar is more balanced, you have:
Fewer cravings
More consistent energy
Easier, more productive workdays

If your energy usually dips in the afternoon, try switching up your breakfast and let me know if it makes a difference.

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Tuesday 9:30am - 5:30pm
Wednesday 9:30am - 5:30pm
Friday 9:30am - 5:30pm
Saturday 9am - 1pm

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