Eva Johnson - Nutritionist MSc

Eva Johnson - Nutritionist MSc I’m a registered nutrition therapist, sports nutritionist, and nutrigenomics practitioner with a passion for precision health and peak performance.

08/09/2026

Being in your 40s doesn’t make every change in your body “just menopause”.

Yes, changing hormones can absolutely be part of the picture.

But if you told me you were suddenly more tired, your training felt harder, you weren’t recovering well, your digestion had changed or your weight was shifting — I’d want to know more.

What are you eating?
Are you eating enough?
How are you sleeping?
What’s your training load like?
What’s happening with stress and recovery?
Is there anything worth investigating?

Because sometimes there’s a reason behind what your body is doing that deserves a closer look.

Menopause may be part of the picture. It doesn’t automatically explain the whole picture.

Know a woman who needs to hear this? Send it to her.

04/09/2026

I don’t want you to follow my nutrition plan forever.

In fact, that would completely miss the point.

When I work with a woman, yes, I want her to know what her body needs in terms of protein, carbohydrates, fats, micronutrients and, where appropriate, supplements.

But I also want her to understand why.

Because what your body needs now might not be exactly what it needs in six months, a year or five years.

Your training might change.

Your menstrual cycle might change.

Your appetite, recovery, health or lifestyle might change.

And when that happens, I don’t want you thinking:

But this is what my plan says I should eat.

I want you to be able to notice what your body is telling you and feel confident enough to adapt.

Maybe you need more food that week.

Maybe your training needs fuelling differently.

Maybe something has changed that’s worth paying attention to rather than simply pushing through.

That, to me, is nutrition confidence.

It’s not eating perfectly.

It’s understanding your body well enough to know what supports it - while recognising that your body isn’t static.

Your nutrition is allowed to change as you do.

03/09/2026

She came to me because she was training for a marathon and wanted help with her nutrition.

So yes, we talked about fuelling.

But when I took her full health history, there were other things I wanted to understand too.

She was 51, experiencing gut symptoms and steadily gaining weight despite doing a lot of running.

We tweaked her fuelling, but we also agreed it was worth investigating her gut health further.

The testing gave us useful information about her gut barrier and microbiome — and it changed what I wanted us to prioritise.

Then came the bit she probably wasn’t expecting…

I asked her to temporarily pull back on some of those very long runs.

Not stop running.

Not give up on her goals.

Just reduce some of that training stress for a while, while we focused on supporting her nutrition and gut health.

Once I’d explained why, she was completely on board.

And now?

She’s building her running back up again.
She’s got more energy.
The bloating has gone.
And she’s noticed a much slimmer waistline — which she’s very happy about!

This is why I don’t just look at the thing someone comes to me asking for help with.

Your training, nutrition, digestion, recovery, health and stage of life don’t exist in separate boxes.

Sometimes the answer isn’t to push harder.

Sometimes we need to get curious about what else is going on first.

This is exactly how I work with women 1:1.

If you’re doing all the “right” things but something still doesn’t feel right, DM me “1:1” and tell me what’s going on.

“I thought it was just part of getting older.”I hear versions of this all the time in consultations.My waist is getting ...
02/09/2026

“I thought it was just part of getting older.”

I hear versions of this all the time in consultations.

My waist is getting wider - that’s just age.

My cycle is all over the place - but I’m perimenopausal.

I’m starving by late afternoon - I just need more willpower.

I’m always bloated or constipated - that’s just my digestion.

I seem to react to loads of foods now - so I’ve stopped eating them.

I’m anxious all the time - that’s just life now.

And this is where I tend to say… hang on.

Not because every symptom means there’s something wrong.

And not because there’s always one neat explanation waiting to be found.

But because I don’t think we should automatically accept changes in how we feel simply because they’re common - or because we’re getting older.

I want to know:

What changed?
When did it change?
Has it gradually got worse?
What else is happening alongside it?

Then I want to look at the bigger picture - your nutrition, health, digestion, training, recovery, sleep, menstrual cycle and what’s going on in your life.

Sometimes there may be something nutritionally that needs attention. Sometimes further investigation may be appropriate. Sometimes the answer is somewhere else entirely.

But first, we have to stop dismissing the information our body is giving us.

Common doesn’t automatically mean “this is just how I am now.”

Which one have you caught yourself saying?

01/09/2026

Your body has changed.

Your weight has crept up. Your clothes fit differently. Maybe what used to work for you just… doesn’t anymore.

So the obvious answer seems to be:

𝐄𝐚𝐭 𝐥𝐞𝐬𝐬.

And if that doesn’t work?

Eat a little less again. Train a little harder + add another session.

But before you cut your food again, I’d want to know a lot more.

How much are you actually eating?

How much are you training?

Are you fuelling those sessions properly?

How are you sleeping and recovering?

What’s happening with your menstrual cycle?

What else has changed in your health or your life?

Because, “𝐞𝐚𝐭 𝐥𝐞𝐬𝐬” 𝐢𝐬𝐧’𝐭 𝐚𝐮𝐭𝐨𝐦𝐚𝐭𝐢𝐜𝐚𝐥𝐥𝐲 𝐭𝐡𝐞 𝐚𝐧𝐬𝐰𝐞𝐫.

Sometimes a woman is already training hard and not fuelling particularly well, and cutting her intake further is the last thing I’d want her to do.

That doesn’t mean the answer is always “eat more” either.

It means we need to stop guessing.

Look at the bigger picture. Understand what’s going on in YOUR body. Then decide what actually needs to change.

Because your body doesn’t run on generic advice - and neither should your nutrition.

30/08/2026

I genuinely thought I was getting lazy.

I was still having periods at the time - and they were heavy, but only for a day or two - but I hadn’t really connected that with how I was feeling.

I was tired. Training felt harder. I didn’t have the same energy.

And instead of thinking something might be going on, I started questioning myself.

Maybe I was just getting lazy.

But when I had blood tests done, my iron levels were dropping and there were changes in my thyroid markers that were worth paying attention to.

So I made some changes to my diet and used targeted supplementation where needed.

And it made a difference.

I think we’re very quick, as women, to turn changes in how we feel into a personal failing.

I need to try harder.
I need to be more disciplined.
Maybe this is just what happens as I get older.

Sometimes the obvious explanation might be right.

But sometimes it isn’t.

Your body is constantly giving you information.

It’s worth listening to it.

29/08/2026

Maybe you don’t need more discipline.

Maybe you need to understand what your body is telling you.

As women, our physiology isn’t static. Our hormones fluctuate, and that can influence things like appetite, energy, recovery and how we feel when we train.

But we’re often very good at overriding those signals.

Hungry? Stick to the calories.

Tired? Do the session anyway.

Training feels harder? Push through.

And when our body doesn’t respond the way we expect it to, we assume we’re the problem.

I’m not saying you need to change your diet or training every week according to where you are in your cycle.

I’m saying pay attention to your own patterns.

Notice when your appetite changes.
Notice when your energy changes.
Notice how you’re recovering.
Notice how training feels.

Your body is giving you information.

The more you understand it, the easier it becomes to know when to stick to the plan - and when the plan might need to change.

Do you notice changes in your appetite, energy or training across the month?

27/08/2026

Some of the women I work with are VERY good at being disciplined.

And usually, that’s served them well.

They can follow a training plan.
Stick to their nutrition.
Get the sessions done.
Push through when motivation isn’t there.

But there’s a point where discipline can turn into ignoring information your body is giving you.

🍲 Your appetite has changed - but you stick to the same intake.

😴 Your recovery is rubbish - but the training plan says hard session, so you do the hard session.

😪 You’re exhausted - but you tell yourself you’re being lazy.

🩸 Your cycle changes - and you carry on as though nothing has changed.

🤯 Your body feels different in midlife - so you respond by becoming even stricter.

I’m not saying don’t be disciplined.

I’m saying your body gives you information.

Pay attention to it. Get curious about it. And be willing to adapt when the plan no longer fits the body following it.

That isn’t failing at the plan.

That’s understanding your physiology.

Have you ever carried on with something because you thought you should - even though your body was telling you otherwise? 🤔

One of the questions I get asked all the time is some version of:“What’s the best way to eat?”And my slightly annoying n...
26/08/2026

One of the questions I get asked all the time is some version of:

“What’s the best way to eat?”

And my slightly annoying nutritionist answer is…

It depends.

Not because nutrition needs to be complicated.

Because I need to know who I’m talking to.

What is your body doing right now?

What stage of life are you in?

Are you training? How much?

How is your health?

What are you trying to achieve?

And - something that gets forgotten far too often - what kind of eating actually works in YOUR life?

I don’t believe there’s one “perfect” way for women to eat.

And I definitely don’t believe success means following the same set of rules forever.

Your body changes. Your health changes. Your training changes. Your goals change.

Your nutrition is allowed to change with you.

The skill is learning to understand what your body needs now.

That’s when nutrition starts to feel a lot less confusing - and a lot more confident.

Save this for the next time Instagram tries to convince you there’s one perfect way to eat.

25/08/2026

Women are still being handed nutrition rules as if we sre clones to each other.

We are not. Our unique physiology matters.

But so does your age. Your hormonal stage. Your health. Your training. Your goals. Your lifestyle. Even what you actually like or dislike eating.

The “perfect” diet someone gave you on Instagram might work brilliantly for her - and be completely wrong for what YOUR body needs right now.

And that’s what I want to talk about more here.

Female physiology. What your body is actually telling you. And how to use that information to make better decisions about how you eat, train and look after yourself.

Not more rules to blindly follow.

More understanding of your own body.

Because the goal isn’t to follow someone else’s nutrition plan forever.

It’s to understand your body well enough to fuel it with confidence.

Your body doesn’t run on generic advice. Your nutrition shouldn’t either.

If that’s the kind of nutrition conversation you’ve been looking for, stick around.

Address

Whitstable

Website

Alerts

Be the first to know and let us send you an email when Eva Johnson - Nutritionist MSc posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Eva Johnson - Nutritionist MSc:

Shortcuts

Share

Category