Uniquely Health

10/09/2026

Not all energy expenditure comes from the gym.

Fidgeting, standing, walking to the kettle, taking the stairs: this is called NEAT (non-exercise activity thermogenesis), and research has found it can vary enormously between people, accounting for as little as 15% of daily energy use upto 70%.

This matters for anyone focused on sustainable change, including those using GLP-1 medications, where appetite and spontaneous movement can shift as treatment progresses. Staying aware of daily movement, not just formal exercise, is part of the fuller picture.

Small, consistent movement adds up in ways the scale doesn't always show.

If you'd like support building sustainable habits around movement and nutrition, book a consultation with our dietitian. Link in bio 🔗

Reference: Levine JA, Eberhardt NL, Jensen MD (1999) 'Role of nonexercise activity thermogenesis in resistance to fat gain in humans', Science, 283(5399), pp. 212–214.

03/09/2026

Nausea is one of the most commonly reported side effects when starting a GLP-1. These medications slow stomach emptying, so large meals or drinking quickly can make queasiness worse.

A few things that tend to help:
▫️ Protein first: an egg or Greek yoghurt before carbohydrates can support fullness and help protect muscle during rapid weight loss
▫️ Keep meals modest and balanced, giving your gut time to adjust
▫️ Eat slowly and chew well
▫️ Sip fluids between meals rather than during them, to avoid overloading the stomach
▫️ Cold meals, ginger, or peppermint can help settle nausea. Oily, fatty, or heavy, milky drinks tend to make it worse

A simple swap: instead of a large bowl of porridge with a smoothie, try one boiled egg with wholegrain toast, sipping water slowly afterwards.

Most people find this settles within a few weeks as the body adjusts.

If you're finding side effects difficult to manage, this is exactly where personalised dietetic support can help. Book a consultation with our dietitian - link in bio. 🔗

References: NHS Guy's and St Thomas' (2025) Dietary advice for people taking weight loss medicines. Chiang CH et al. (2025) 'Glucagon-like peptide-1 receptor agonists and gastrointestinal adverse events: a systematic review and meta-analysis', Gastroenterology, 169(6).

13/08/2026

GLP-1 medications change appetite, but they don't remove the need for good nutrition. If anything, it becomes more important.

With reduced intake, protein becomes a priority at every meal, to help protect muscle mass while weight is lost.

Portions often need to shrink faster than expected, since appetite and fullness cues can change quickly.

Fibre and fluid intake also matter more than usual, as they can help manage some of the digestive side effects associated with these medications.

This is one reason we like to look at nutrition alongside any GLP-1 treatment, rather than in place of it as the two tend to work best together.

If you're starting out, or already on this path, and would like nutrition support alongside it, we'd love to help - book a consultation with our dietitian.

04/08/2026

"No progress" on the scale doesn't always mean no progress.

Muscle is more dense than fat, meaning a kilogram of muscle takes up noticeably less space than a kilogram of fat. It's possible to reduce in size while the number on the scale stays exactly the same.

This is one reason weight loss and muscle loss get confused and why protecting muscle matters. Muscle also plays a role in metabolism, helping the body use energy more efficiently, even at rest.

If the scale hasn't moved but your clothes fit differently, or you're stronger than you were, that's worth paying attention to as much as the number.

If you'd like a plan that looks at the full picture, not just the scale, book a consultation with our dietitian.

28/07/2026

Weight loss rarely looks like the "before and after" photos suggest.

In the first one to two weeks, most early change is water weight and adjustment - not yet a true reflection of fat loss.

From around month one, progress tends to become steadier and more visible, in line with a sustainable pace of roughly 0.5-1% of body weight per week.

By months three to six, this is typically where meaningful, lasting change has built, often in the region of 5-10% of starting body weight.

Progress that happens gradually is also more likely to be kept. Rapid early loss can be encouraging, but it isn't always the loss that stays.

If your timeline hasn't matched what you expected, it doesn't necessarily mean it isn't working - everyone's body responds differently, and that's exactly why personalised guidance matters.

If you'd like a realistic, personalised timeline for your own goals, paired with a strategy on how to get there, book a consultation with our dietitian.

21/07/2026

The link between sleep and weight is often underestimated.

Research has associated sleeping less than 6 hours a night with a 55% higher likelihood of being overweight or obese.¹

One explanation lies in hormonal regulation. Poor sleep raises cortisol, the body's primary stress hormone, and ghrelin, which signals hunger, while leptin, which signals fullness, tends to decrease.²

Together, this shift can make high-sugar and high-fat foods more appealing, and make it harder to moderate intake.

The effect can happen quickly. In one study, just one week of restricted sleep was enough to increase appetite-regulating hormones by 20–25%.³

This is one reason we look at sleep alongside nutrition when working with clients: it's a foundational part of metabolic health.

If cravings or energy have felt harder to manage lately, it may be worth looking at sleep quality as part of the picture.

References:
Cappuccio FP et al., Sleep, 2008
Taheri S et al., PLoS Medicine, 2004
Spiegel K et al., Annals of Internal Medicine, 2004

13/07/2026

20/05/2026

Metabolism is one of the most misunderstood areas of health - and one of the most important to get right.
It isn't simply about how fast or slow you burn calories. It's the sum of everything your body does to sustain itself, and it responds directly to the habits you build around it every day.

Our registered dietitian Anna walks through three things worth prioritising - all of which can easily fit into your week.

🌿 Move your body consistently. Daily physical activity, whether structured exercise or simply building movement into your routine, keeps your metabolic function working with you. It doesn't need to be intense to be effective, even a brisk walk after your meals can improve blood sugar levels by around 20%.

🌿 Make every meal count. Be intentional with lean protein and fibre, balancing each meal to nourish your body. A useful starting point is aiming for 30g of protein at breakfast. 

🌿 Take recovery seriously. Sleep quality and stress management have a strong impact on your metabolism. Chronic poor recovery affects hunger regulation, energy and body composition - in ways that are difficult to compensate for elsewhere.

Small, consistent habits are where lasting change begins.

⬇️ Save this to come back to. 

guthealth privateclinic eatwell

13/05/2026

For many years, PCOS has been widely misunderstood - both by those living with the condition and within healthcare itself.

One of the biggest challenges has been that the name never fully reflected what the condition actually involves.
PMOS (Polyendocrine Metabolic Ovarian Syndrome) is the new official terminology introduced following a major international collaboration involving patients, clinicians and researchers.

While the diagnostic criteria are not changing for now, the updated terminology acknowledges something important:
This is not solely a reproductive condition.

PMOS can affect metabolic health, hormones, skin health, mental wellbeing and long-term health outcomes, often in ways that extend far beyond ovarian cysts alone.

At Uniquely Health, we regularly support women navigating:
▫️ insulin resistance
▫️ weight and metabolic concerns
▫️ fatigue and energy fluctuations
▫️ irregular cycles and hormonal challenges
▫️ food relationships and sustainable nutrition habits
▫️ long-term symptom management

A more accurate understanding of the condition creates space for better conversations, earlier recognition and more holistic care.

If you would like support with PCOS/PMOS, our team is here to help.

12/05/2026

The biggest damage to our health rarely comes from one dramatic decision.

It’s the small habits we repeat every day.

Our very own Dr Jim recently spoke about how regularly snacking on ultra-processed foods (UPFs) may contribute to chronic low-grade inflammation - something researchers call inflamm-ageing.

Ageing is natural.
But inflamm-ageing may accelerate the process.

Over time, chronic inflammation is linked with:
▫️ Heart disease
▫️Type 2 diabetes
▫️Cognitive decline
▫️ Reduced resilience as we age

The important thing?

Health compounds both ways.
Small unhealthy habits add up.

But so do small positive changes:
▫️More whole foods
▫️ More movement
▫️ Better sleep
▫️ More fibre
▫️ Fewer UPFs

🎧 Listen to the full podcast episode through the link in our bio.