Natalie Alyssa Smyth

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Natalie Alyssa Smyth

Bsc Health Science: Naturopathy & Nutrition
Holistic Health for Women

15/06/2026

If you’re waking up feeling a little flat, reaching for caffeine just to feel human, or opening your eyes with anxiety and a racing mind, it might not be “just stress.”

As we move through our 30s and into perimenopause, changes in estrogen and progesterone can make our stress response system (the HPA axis) more sensitive.

For some women, cortisol is too low in the morning, leading to fatigue and brain fog. For others, it’s exaggerated, creating that wired, anxious feeling before the day has even begun.

The good news? Small changes to your morning can help support your circadian rhythm and create a healthier cortisol response.
✨ Before your phone. ✨ Before your coffee. ✨ Before your day.
The first 90 minutes is so important to set us up for the day ahead, so we’re not at the mercy of our racing minds, mood and energy.

I’ve broken down the 5 simple steps I recommend to support energy, hormones, and stress resilience in my free guide.
Comment MORNING or download the guide via the link in my bio.

💕
Natalie

13/06/2026

I almost didn’t record my podcast this week.

Amongst many other things! I’ve been a bit defeated and over everything, and in the moment I was going to give up. I saw a podcast. That shared the notion of him nearly giving up, but didn’t and that’s when things transformed.

So I put my big girl pants on and moved out of the way.

Breakthroughs rarely arrive when we feel ready.

They often appear on the other side of resistance.

The day you don’t feel like showing up.
The week you wonder if it’s worth it.
The moment you’re tempted to walk away.

Sometimes that’s exactly when something begins to shift.

This isn’t about hustling harder or pushing through burnout.

It’s about staying devoted to the things that matter, even when motivation disappears.

So if you’re standing at the edge of giving up on something meaningful, perhaps this is your reminder:

Take one more little step.

✨ You never know what might be waiting on the other side. Wishing you a weekend of blooming 🌸

This was a major yap I had to cut down for the gram!

10/06/2026

Everything on traditional tablescapes has a place.

An ode to the 🫒 olives.
Indulge whilst travelling this summer.

Olives contain oleuropein, a polyphenol with documented antimicrobial activity against gut pathogens. So they’re supportive to your gut.
They are anti-inflammatory.
Gut lining protective.

Rich in oleic acid: the same compound in extra virgin olive oil that makes the Mediterranean diet one of the most studied longevity diets in the world.

Eat them plain. Eat them with good cheese. Eat them standing at a market stall in the sun with a glass of something cold. 😋

Images: captured on cosmos

08/06/2026

The Philosophy: Food first. Always. The best protein supports your whole biology, not just your macros.
 My Anchor Breakfast Two eggs. Salmon or sardines. Spinach wilted in the pan. Kimchi on the side. Coffee after. Never before.
 The Batch Prep Sunday: boil six eggs. Weekday mornings: two eggs, cheese or salmon, half an avocado. Three minutes.
 Cycle-Synced Options  Savoury porridge post-period oats in bone broth, miso, soft egg on top.  Seed cycling bowl: Greek yogurt, seeds matched to your phase, berries, honey.
 When You Need Extra:  Form Nutrition — easy to digest.
 Wild Nutrition — simple and gentle.

05/06/2026

When you know how your energy works. You’re so grounded and unshakable…..

Homework this weekend: start getting so curious, with what you eat, your thoughts, the way your body moves, why you do things - are they yours or someone else’s ?

And mostly just follow what lights you up and Joy. That’s where your alignment is.

And if you want to dive deeper into your energy blueprint. DM blueprint, to go deeper ✨

04/06/2026

Your gut bacteria shift dramatically between summer and winter.

Fresh June produce is literally reshaping your microbiome and your bacteria respond by shifting their populations accordingly.

Fresh produce = more diversity = a more resilient gut.

Swipe for 8 June foods (Northern hemisphere) with the strongest gut microbiome evidence….what they actually do, which bacteria they feed, and the simplest ways to eat more of them this month.

Save this one! It’s your June gut guide.

31/05/2026

Dolce La Vitali!!

Unlock your unique energy blueprint to live your best life this summer.

….Life is meant to be enjoyed…
Savoured….splendored…

Not spent in constant restriction and always feeling guilty…
Health should create more freedom, more vitality, and more space to savour the things that make us feel truly alive.

How do we constantly make space for the joy of living... Long lunches with friends, pasta by the sea, sunshine on your skin, laughter that lingers long after the moment has passed.
Our wellbeing isn’t built through punishment, obsession, or treating your body like a machine that needs endlessly fixing or tweaking.

I can’t reiterate through text how incredibly wise and intelligent your body is: your only body….
It is the home of your experiences, your relationships, your purpose, and your joy.
When we nourish it well, support it by honouring our individual needs, and learn to work with its rhythms its seasons, health becomes something that expands our life rather than limits it.

Healing isn’t just found in what you remove.
It’s also found in what you allow yourself to fully enjoy….

Address

Tetcott Road
London
SW100SA

Website

http://www.nataliesmyth.co/, https://www.nataliesmyth.co/resources

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