SO Clinic, 27 Welbeck Street, London (2026)

13/09/2026

✨Day two or three of an FMD cycle is when things really start shifting internally.
Your glycogen stores (basically your stored carbs) run out, so your body switches to burning fat instead — and starts producing ketones as fuel. It’s the same metabolic state people chase on keto, except here it happens as a natural result of the cycle, not from restricting carbs long-term.

✨Quick explainer on IGF-1, because it’s not talked about enough: it’s a growth hormone, mainly made in your liver, and you actually need it — it drives growth in childhood and helps repair tissue throughout life. The issue isn’t IGF-1 itself. It’s having it chronically elevated, day after day, for years. That’s the pattern researchers have linked to faster cellular ageing and increased disease risk.

✨This is actually one of the most studied effects of Valter Longo’s research on fasting-mimicking cycles — people with naturally low IGF-1 (a rare genetic condition called Laron syndrome) have been found to have dramatically lower rates of cancer and diabetes. Periodically lowering IGF-1 through a structured cycle like this is one way to get a temporary version of that same signal, without needing a genetic mutation to do it.

✨So day 2-3 isn’t just “you’re running on fat now.” It’s your body’s whole internal signalling shifting for a few days.
There is still time to join us for the next FMD, starting on 18th September. DM for more information!

12/09/2026

🍀I didn’t build this because it sounded good on paper.
I have Gilbert’s Syndrome. It’s a genetic condition , and it means long fasts genuinely don’t agree with me. My bilirubin goes up and I feel awful. So, for years I watched everyone talk about the benefits of fasting and just... couldn’t have them. Not properly.
✨Then a client came to me who’d been stuck in the same fight from a different angle. Days of barely eating, then she’d crack and overeat. She kept telling me something was wrong with her willpower.
✨Nothing was wrong with her. That’s just what a body does when you starve it long enough. It’s not weakness. It’s biology doing exactly what it’s meant to do.

✨That’s when I properly got into Valter Longo’s research on fasting-mimicking. The whole point of it is your body still gets the fasting signals, the repair, the shift — but you’re eating the entire time. Real food, structured meals, no white-knuckling through five days of nothing.
✨ I took his research and built the recipes and structure around it. For me, no bilirubin spike. For my client, she finished her first cycle without the binge that always used to follow.
🍀If you’ve ever felt like fasting “should” work for you but your body just won’t cooperate — or you’ve done the starve-then-binge cycle so many times you’ve started blaming yourself for it — I built this for you two, specifically.
✨That’s really why I love cycles of FMD, more I do it longer the benefits last!
Want to join on our next program?

10/09/2026

✨Day 1 might feel easy… but don’t let that fool you. 👀

Your body hasn’t fully switched fuel sources yet — glycogen is still doing much of the work.

But the metabolic signalling has already started to change.

✨Lower calories + lower protein = a very different message to your body, even though you’re still eating.

And then come Days 2 & 3…

✨That’s when the metabolic shift becomes much more noticeable.

✨This is exactly why I love doing the FMD as a structured programme rather than simply “eating less” for a few days.

Our next 10-day FMD starts 18 September. 🗓️

I’ve taken care of the complicated part — the recipes, shopping lists, meal planning and structure — so you can focus on the experience.

Want to join us? DM “FMD” and I’ll send you the details. 💚

Nutritionist WellnessJourney

07/09/2026

✨You don’t necessarily need to STARVE for days to get some of the benefits associated with fasting. 👀
This is what makes the Fasting-Mimicking Diet (FMD) so fascinating.
I went down the research rabbit hole and found 3 things that really stood out:
1️⃣ Your body can enter a fasting-like state — while you’re still eating.
Prolonged fasting can trigger major metabolic changes, including lower glucose and insulin and increased ketones.
FMD is designed to mimic some of these fasting signals while providing a small amount of food.
That’s where the “mimicking” comes from.
2️⃣ Fasting may be about more than weight loss.
Research published in Cell Metabolism found that periodic FMD cycles were associated with changes linked to regeneration, including increases in certain stem and progenitor cells after the fasting period.
In other words: the interesting part may happen after the fast, during the rebuilding phase.
3️⃣ You don’t need extreme, prolonged fasting to see changes.
Clinical studies have reported improvements in areas such as body weight, body fat, blood pressure and metabolic health, with lean mass generally preserved.
And in research involving people with type 2 diabetes, FMD cycles were associated with improved metabolic markers and, for some participants, reduced medication requirements.
This is why I love FMD.
🍀It’s not about starving yourself. ( perfect for those with Gilberts syndrome)
🍀It’s about giving the body a structured, temporary metabolic challenge — followed by a period of nourishment and rebuilding. 🌱
And that’s exactly how I’ve structured my 10-day FMD programme:
✨ 3 days preparation ✨ 5 days FMD ✨ 2 days transition ✨ Recipes + shopping list ✨ Guidance throughout the programme
Next programme starts 18 September.
💬 DM me FMD and I’ll send you the details.
Save this if you’ve been curious about fasting but don’t fancy a prolonged water fast. ❤️
⚜️FMD is not suitable for everyone. This programme is educational and should not replace individual medical advice. So we may refuse the entry, any questions DM ♥️

06/09/2026

✨ Two rounds of this FMD challenge. Real feedback from participants!
✨ The one thing that came up again and again, from almost every single person, wasn’t weight loss. It was bloating disappearing.
✨Energy showing up where a slump usually would.
✨Sugar cravings that just... quietened down, without anyone forcing themselves through it.
✨One person told us they ate sugar once in the entire programme. Another said her taste actually changed.
✨This isn’t a coincidence — it lines up with what Valter Longo’s research on fasting-mimicking diets has found in clinical trials: shifts in gut microbiota, reduced inflammation markers, more stable blood sugar. But I’d rather show you what that looked like for real people than just quote a study at you.
Swipe through to see it in their own words 👉
Round 3 starts soon. If you’ve got questions about what it’s actually like day to day, drop them below — happy to answer before you decide anything. Limited spaces left!

04/09/2026

✨ Not all olive oil is created equal — and if you’re buying it for its health benefits, this matters.
What to actually look for: ✔️ Extra virgin (never “pure” or “light” — those are refined) ✔️ A harvest date under 18 months (not just a best-before date) ✔️ Dark glass bottle — light degrades the beneficial compounds ✔️ Single origin, not a blend
The compound that gives good olive oil its peppery kick at the back of your throat? That’s oleocanthal — one of the most studied anti-inflammatory compounds in food, and it’s been compared to ibuprofen in effect. For anyone dealing with an inflammatory skin condition (eczema, acne, psoriasis), the quality of your olive oil genuinely matters.
It also feeds your gut — polyphenols in olive oil act as a prebiotic, nourishing your gut bacteria. And we know what a healthy microbiome does for your skin.
Small swap. Real physiological reason behind it.

03/09/2026

✨ Overeating is one of the biggest drivers behind obesity, insulin resistance, and cardiovascular disease — and most people don’t know why it happens.
Most people don’t overeat because they lack willpower — it’s because they’re not giving their body the signal to stop in time.
Here’s one small trick that can help:
✨ A tablespoon of good extra virgin olive oil, about 15 minutes before eating, triggers CCK — cholecystokinin — a hormone that signals satiety to your brain before your first bite even happens. This is backed by research: healthy fats are one of the most reliable triggers for CCK release, which is part of why fat-inclusive meals tend to leave people more satisfied than low-fat ones.
🍀The result? You eat slower, stop sooner, and skip that overfull feeling that comes from arriving at a meal starving.
This is especially useful if you: 🔸 Tend to overeat or eat too fast 🔸 Are working on weight management 🔸 Deal with reflux or bloating from large meals 🔸 Want to support metabolic and cardiovascular health long-term 🔸 Are managing blood sugar or insulin resistance
It’s a small window, but a real physiological one. Try it before your next meal and notice the difference.
👇(Not all olive oil is created equal though — I’ll break down exactly what to look for in my next post 👀)

31/08/2026

✨ Why does a 5-day eating protocol show up on your face before it shows up anywhere else?
It comes down to the same mechanisms we work on with clients every day for hormonal acne, eczema and inflammatory skin — just compressed into a short, intensive window.
✨ Inflammation is the common thread. Whether it’s acne, eczema or general dullness, inflammation is almost always part of the picture. During the FMD, inflammatory markers drop as the body shifts out of its normal digestive/metabolic load — and skin is one of the first places that shows up, because it’s constantly reflecting what’s happening internally.
✨ Insulin and fluid retention. Lower insulin means less fluid retention, which is why puffiness — especially around the eyes and jawline — can visibly ease within the first couple of days. This is the same insulin pathway that drives hormonal breakouts along the jawline and chin, which is why we talk about the FMD as one lever in the gut-hormone-skin picture, not a stand-alone treatment.
✨ Growth hormone and repair. Calorie restriction is a known trigger for a rise in growth hormone, which supports tissue repair and collagen turnover — a hormone that naturally declines from your 30s onwards. This is part of why people describe looking “rested” or “lifted” rather than just thinner.
✨Autophagy. This is the process Valter Longo’s research is best known for — cells clearing out damaged components and recycling them. It’s thought to properly switch on around days 3–5, which is exactly why the full protocol matters. A shorter or DIY version rarely gets you there.
✨ None of this replaces the deeper gut and hormone work we do with clients long-term — it’s a periodic reset that supports it. That’s the whole idea behind lifestyle medicine: daily habits carry the everyday load, and every couple of months, the body benefits from something more.
✨ If you’ve been curious about the FMD but weren’t sure what it actually does beyond “eat less for 5 days” — this is it. Next group starts 18th of September! DM if you would like to join our next program!

29/08/2026

✨ What if 5 days could be enough to give your metabolism, digestion and daily habits a reset?

A Fasting Mimicking Diet (FMD) is a short, structured nutrition protocol designed to mimic some of the metabolic effects of fasting while still providing food and nutrients.

Here’s what some people may notice during or after a 5-day FMD:

✨ Less bloating & digestive heaviness
A simpler, lighter eating pattern can give your digestive system a break and may help you feel less bloated.

⚡ More stable energy
With reduced calorie intake and carefully balanced meals, some people notice changes in their energy and appetite regulation.

🧠 Less brain fog
Some participants report feeling mentally clearer after completing the programme.

🍽️ Better awareness of hunger & cravings
Five days can help you distinguish between true hunger, habits and emotional cravings — and become more mindful of how you eat.

💧 Less puffiness
Changes in carbohydrate intake, sodium and overall food volume can temporarily reduce water retention.

🔄 Metabolic changes
FMD is designed to create a fasting-like metabolic environment, including shifts in glucose and insulin signalling and increased reliance on stored energy.

🌱 A fresh start for your eating habits
Perhaps the biggest change isn’t what happens during the 5 days — but what you choose to do afterwards.

But here’s the important part:
FMD isn’t a 5-day crash diet or a competition to eat as little as possible. It’s a structured protocol that should be followed appropriately, with consideration of individual health, nutritional needs and contraindications.

And no — you don’t need to starve yourself to experience the benefits of a fasting-style approach.

5 days can be a starting point. The real transformation comes from what you do next. 🤍

Would you try a 5-day Fasting Mimicking Diet?

Comment FMD below or send me a DM if you’d like to know about my next programme.

28/08/2026

🥕 CARROT WRAP — a colourful way to start the day! Real food for skin protection from UV damage!

If you’re looking for a quick breakfast that feels light but still keeps you satisfied, and helps your skin glow try this simple carrot wrap.

I filled mine with crisp lettuce, juicy tomatoes and a boiled egg for a combination of fibre, protein and healthy fats. It’s an easy way to add more vegetables to your morning without reaching for bread.

✨ Carrot Wrap

Ingredients — 1 wrap
• 1 medium carrot, finely grated
• 1 egg
• 1 tbsp gluten-free oat flour
• 1 Tbs grated parmesan
• Pinch of salt & pepper
• Optional: herbs or spices of your choice

For the filling
• Lettuce
• Sliced tomatoes
• 1 boiled egg
• Optional: avocado, hummus and smoked salmon

Method

1. Grate the carrot and squeeze out as much excess moisture as possible.
2. Mix with the egg, flour, parmesan, salt and pepper.
3. Heat a lightly greased non-stick pan and spread the mixture into a thin, even circle.
4. Cook for 2–3 minutes on each side until golden and firm enough to flip.
5. Fill with lettuce, tomatoes and sliced boiled egg.
6. Roll, slice and enjoy! 🌱

Would you try a carrot wrap for breakfast? 🥕👇

SO Clinic

13/09/2026

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10/09/2026

07/09/2026

06/09/2026

04/09/2026

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