Dr Iya Goubareva

08/06/2026

A SIMPLE TO DO LIST FOR WEIGHT LOSS

If your goal is to lose weight, improve your health, and feel better in your body, focus on these fundamentals:

• Cut out alcohol.

• Cut out sugar—not just the sugar you add to coffee, but also candy, pastries, cakes, cookies, soda, and other processed sweets.

• Reduce refined carbohydrates such as bread, pizza, pasta, white rice, and fruit juices.

• Increase your fiber intake. Fiber helps keep you full longer, supports digestion, and promotes more stable blood sugar levels.

• Increase your protein intake. Protein helps preserve muscle mass, supports metabolism, and keeps hunger under control.

• Consider digestive enzymes, especially if you're increasing your protein intake. Many people experience bloating, heaviness, or digestive discomfort when eating more protein. Digestive enzymes can help break down food more efficiently, making it easier to tolerate a higher-protein diet.

• Create a slight caloric deficit. You don't need to starve yourself. Sustainable fat loss comes from consistently eating slightly fewer calories than you burn.

• Move your body. Exercise is non-negotiable.

Muscle-building exercise is an absolute must, especially as we age. Strength training helps preserve and build muscle, supports metabolic health, improves insulin sensitivity, strengthens bones, and helps maintain a healthy body composition.

Aim for strength training at least 3 times per week.

If possible, add Zone 2 cardio on the days in between. Walking, cycling, swimming, hiking, or any activity that keeps you working at a moderate intensity are great options.

For people over 40—especially women—it's important to pay attention to stress and recovery. More exercise is not always better. Choose activities that challenge you without leaving you exhausted or feeling broken afterward.

Start with 3 days per week if that's where you are. As your fitness, recovery, and consistency improve, gradually work toward 5 days per week for optimal results.

The goal isn't perfection. The goal is consistency.

Small changes, repeated daily, create lasting results.

07/06/2026

🍓💭Sunday Food for Thought

What makes a human being who they are?

Most people will say genetics and life experiences. Fair enough. But what does that actually mean?

I don't believe there is a "kindness gene" or a "murder gene." What genetics seem to give us are tendencies, sensitivities, strengths, weaknesses, and predispositions. Some people may be more anxious, more impulsive, more emotional, more resilient, or more sensitive to stress from the very beginning.

But those things are not destiny.

And experiences? Experiences don't simply happen to us. They shape the way we interpret the world, the stories we tell ourselves, the habits we build, and the neural pathways we reinforce over time.

What interests me is that human beings are not fixed objects. We are processes. We are constantly changing.

I was born into a family full of anxiety, explosive tempers, depression, melancholy, narcissism, and taking oneself far too seriously.

I used to be all of those things too.

But I decided that I did not want them to define me.

The difference between me and the rest of my family is that I became aware of those patterns. Not because someone forced me to. Not because I was lucky. Because I consciously made that decision.

That decision changed the direction of my life, but it didn't change me overnight.
What followed was years of conscious effort, self-reflection, failure, persistence, and slowly rewiring the way I think and react.

That is neuroplasticity in action.

Years later, those tendencies are still there, but they no longer run the show. They no longer control my life. I see them when they appear, and every day I choose which parts of myself I want to strengthen and which parts I want to weaken.

What's interesting is that I've seen the same thing in animals. One of my cats is naturally anxious. But by changing how I interact with him, I can see him becoming more confident over time. If a cat's responses can be reshaped through experience, why would humans be any different?

Maybe the old nature versus nurture debate misses the point.

Nature gives you the instruments.

Nurture teaches you how they're played.

But don't forget, they need a musician too.

YOU are the musician. YOU are in control.

You don't choose the instrument you were given. Some people receive a beautiful violin, others a battered old guitar. Some are handed instruments with strings missing altogether.

Life is not fair, and some instruments are undoubtedly harder to play than others.

But even a battered old guitar can produce a masterpiece in the right hands.

The instrument may influence the music, but it does not determine it.

You do.

So if there is one thing I would like you to take away from this, it is that you don't have to be the person you were yesterday.

You are not your genetics.

You are not your upbringing.

You are not your mistakes.

You are not what other people think about you.

You are a living, changing process.

And if there is something about yourself that you genuinely want to change, start now.

Not next week.

Not tomorrow.

Today.

Now.

Because every masterpiece begins with a single note 🎵

04/06/2026

🌼Chamomile: One of Nature's Greatest Gifts

In my opinion, chamomile is one of the best plants that exist on this planet. Not because of some romantic attachment to herbs, but because of how consistently effective it has been throughout my life.

Its anti-inflammatory effects are incredibly fast-acting and, in my experience, often work better than many pharmaceutical drugs I've tried.

It is my go-to remedy for bloating, indigestion, nausea, or any kind of digestive discomfort. After a cup of chamomile tea, I usually feel relief within 5–10 minutes.

I've also used chamomile externally with remarkable results. When my cats get eye infections, gently cleaning their eyes twice a day with cooled chamomile tea clears them up within a couple of days. When I'm anxious, stressed, or struggling to sleep, chamomile is often the first thing I reach for. It helps calm both the body and the mind without leaving me feeling dull or groggy.

It is also one of the most versatile plants I know. As a vaginal wash, mouth rinse, skin wash, compress, or tea, it has repeatedly proven its value whenever irritation or inflammation is involved. Time and again, I've been amazed by how quickly it works.

What makes chamomile even more remarkable is that modern science has been confirming many of the benefits that traditional medicine has known about for centuries.

Researchers have found that chamomile possesses powerful anti-inflammatory, soothing, healing, antioxidant, antimicrobial, and calming properties. Studies have shown benefits for digestive complaints, anxiety, sleep quality, skin irritation, wound healing, and inflammation of mucous membranes.

In other words, chamomile isn't simply an old remedy that survived because of tradition. It has survived because generation after generation found it useful, and today many of those uses are being supported by scientific research.

Perhaps this shouldn't surprise us. Traditional medicine was built through centuries of observation, experimentation, and experience. While science helps us understand how remedies work, it often ends up confirming what people had already discovered through practical use.

Chamomile is a beautiful example of that. A simple flower that grows abundantly across much of the world, yet capable of supporting digestion, calming the nervous system, improving sleep, soothing inflammation, promoting healing, and providing comfort in countless everyday situations.

In a world obsessed with the newest solution, perhaps it's worth paying a little more attention to some of the oldest ones.

Sometimes the most extraordinary remedies are also the simplest.

And chamomile, in my opinion, is one of nature's little miracles. 🌼❤️

And what's your favorite traditional remedy?

01/06/2026

🍌🍊🍎 The Juice & Smoothie Trap

I was sitting in a café recently with a friend who proudly said:

"You'll be happy with me today. I didn't order a coffee. I ordered a smoothie instead."

My response?

"Honestly, the coffee might have been the better choice."

The problem wasn't the fruit. Fruit is healthy. The problem was that she's trying to reduce her sugar intake, and many people don't realize how much sugar can end up in a seemingly healthy smoothie.

Think about it this way:

One banana contains about 14g of sugar.

One apple contains about 19g of sugar.

One orange contains about 12g of sugar.

Together, that's already about 45g of sugar.

That's already well above the commonly recommended maximum of 25g of sugar per day. And my friend's smoothie contained more than one orange because it was almost half a litre.

Now ask yourself:

Would you normally sit down and eat:

- a banana
- an apple
- a pear
- several oranges

in one sitting?

Most people wouldn't.

Yet it's very easy to drink all of that fruit in a few minutes.

"But it's natural sugar!"

Yes, it is.

The question isn't whether the sugar is natural or added. The question is how much sugar you're consuming and how quickly it reaches your bloodstream.

When you eat fruit, you have to chew it. It takes time. The fiber slows things down and helps you feel full.

When fruit is turned into a smoothie or juice, it's much easier to consume quickly, often without realizing just how much fruit you've had.

Why fiber matters?

Fiber is one of the reasons fruit is such a healthy food.

It helps:

- Slow sugar absorption
- Improve satiety
- Support gut health
- Reduce sharp blood sugar spikes

This is why eating an orange and drinking orange juice are not the same thing, even if they started as the same fruit.

🍊For years we've been told that a glass of orange juice is the perfect way to start the day.

From a blood sugar perspective, it's not ideal.

A breakfast based around juice provides a lot of sugar but very little protein. Many people find themselves hungry again a couple of hours later.

A protein-rich breakfast tends to keep energy levels more stable and helps reduce cravings later in the day.

Instead of drinking your fruit, try eating it.

Even better, pair it with some protein if your digestion tolerates it:

- Fruit/berries and Greek yogurt or a handful of nuts

Protein slows digestion and helps the sugars from the fruit enter the bloodstream more gradually.

I'm not saying never drink juice or smoothies. I'm saying don't assume they're healthy simply because they contain fruit.

Sometimes the healthiest choice is just a piece of fruit, eaten slowly, alongside some protein. 🍎🥜🥣

31/05/2026

👀The Hardest Part of Awakening Nobody Talks About

Awakening is not a magical moment.
It is not glamorous.
It is not a sudden burst of enlightenment.
And it certainly does not happen overnight.

Real awakening begins when a person meets their shadow.

It is the moment you become conscious of the wounds, fears, patterns, and beliefs that have been shaping your life from behind the scenes. The abandonment. The people-pleasing. The emotional suppression. The anger. The trauma that has quietly traveled through generations.

Most people imagine awakening as finding the light.

More often, it begins by facing the darkness.

People often say, "The truth hurts." They're right. Truth hurts because it forces us to confront what we've spent years avoiding. It asks us to let go of the stories, identities, and illusions we've built our lives around. But while the truth may hurt, the illusion keeps us imprisoned.

Awakening begins with choosing the red pill. Not because reality is prettier than the illusion, but because truth, however painful, is more liberating than a comfortable lie. What awaits on the other side is rarely beautiful at first. It can be uncomfortable, lonely, and even frightening. But once you've seen the truth, there is no meaningful way to return to the illusion.

When you stop participating in old family dynamics, something unexpected happens: the system pushes back. The people who knew the old version of you may not understand your change. Some may judge you. Some may distance themselves. Some may even reject you.

Not because you are wrong.

But because your transformation challenges what has remained unconscious in them.

This is why awakening can feel lonely.

And once you truly see the pattern, there is no going back. You cannot unsee what has become conscious. You can ignore it, but carrying that awareness while doing nothing is often more painful than walking the difficult road of change.

So what is on the other side?

Not perfection.
Not constant happiness.
Not a life free from pain.

But ... Freedom.

Freedom from repeating the same unconscious patterns.
Freedom from living someone else's story.
Freedom from abandoning yourself in order to belong.

The gift of awakening is not becoming someone new.

It is finally becoming who you were beneath all the conditioning.

Not everyone is ready for the red pill. And that's okay. Awakening cannot be forced. It arrives when we are finally willing to see.

28/05/2026

Hormones: The Body's Little Wonder Messengers

Hormones are the chemical messengers of the body. Without them, different organs and tissues would not be able to communicate with each other effectively.

Think about it for a moment.

How does your stomach tell your brain that you've had enough to eat?

How does your body know when it's time to wake up in the morning or go to sleep at night? How does it know when you're hungry, stressed, excited, calm, or even in love?

How does it prepare you to run from danger, recover from exercise, heal an injury, grow, reproduce, or fight an infection?

The answer is hormones.

Hormones act like tiny messages sent throughout the body, constantly telling cells, tissues, and organs what is happening and what they need to do next. They form a complex communication network that helps coordinate virtually every function required for life.

Hormones help regulate:

• Hunger, appetite, fullness, and food cravings

• Blood sugar levels and energy production

• Metabolism and how efficiently the body uses energy

• Body temperature regulation

• Sleep, wakefulness, and circadian rhythms

• Stress responses and adaptation to challenges

• Mood, emotions, motivation, and mental wellbeing

• Memory, learning, focus, and concentration

• Growth, development, and tissue repair

• Muscle growth, strength, and recovery

• Bone growth, maintenance, and mineral balance

• Fluid balance, hydration, and thirst

• Heart rate, circulation, and blood pressure

• Digestion and nutrient absorption

• Immune system activity and inflammation

• Sexual development and puberty

• Fertility, reproduction, and reproductive health

• Menstrual cycles, ovulation, and s***m production

• Pregnancy, childbirth, and breastfeeding

• Social bonding, attachment, and human connection

• Pain regulation and the body's natural pain-relief systems

• Adaptation to exercise, injury, illness, and ageing

Although every human body uses the same biological systems to operate, no two people are exactly alike. One of the reasons for this is that each person has a unique hormonal environment that influences both their physical body and their mental state.

Hormones don't just shape how your body functions, but also how you experience life and even your personality. They help create the unique physiological experience that each one of us has.

The more we understand our hormones, the better equipped we are to recognize when something may be out of balance.

I believe this is knowledge that every person should have, not just doctors and healthcare professionals, in order to better understand their body and get the best out of their health.

If there is a particular hormone you would like to learn more about, do let me know.

26/05/2026

.therapist

26/05/2026

25/05/2026

I have written about inflammation before and now I wanted to tell you about important chemicals to watch out for that drive the inflammation in our bodies. And these could be avoided when reading the labels.

Here is a brief overview of those chemicals:

Phthalates
Often used to carry fragrance or soften plastics. You’ll find them in many moisturizing and anti-aging creams, perfumes, hair sprays, nail polish, and vinyl materials. These compounds are known to disrupt hormones and are associated with increased oxidative stress and chronic inflammation.

PFAS (“forever chemicals”)
Used to make products resistant to water, grease, and stains. Common in many cosmetics, nonstick cookware, food packaging, and waterproof fabrics. These chemicals persist in the body and are linked to immune system disruption, a key driver of chronic inflammation.

Bisphenols (BPA & BPS)
Used in many plastics and the linings of canned foods. They’ve been associated with increased belly fat and the release of inflammatory signaling compounds in the body.

Parabens
Widely used preservatives in lotions, shampoos, and cosmetics. They can mimic estrogen in the body and interfere with normal hormone balance, which can contribute to chronic inflammation.

Formaldehyde
Found in certain cosmetics, building materials, pressed wood, and some conventional air fresheners. Even low exposure can irritate tissues and contribute to inflammation.

Synthetic food dyes
Common in ultra-processed foods, candies, and beverages. Some, like Red 40, have been studied for their potential role in DNA damage and inflammation in the digestive tract.

Let's read the labels even if the shop keepers stare at us.....health is above all!!!

24/05/2026

🤔 💭 Sunday food for thought - Why Self-Care Felt Impossible Until I Changed One Thing.

For years, I thought I wasn't a morning person.

I would wake up 30 minutes before leaving for work, rush through getting ready, grab coffee and toast, and run out the door already feeling stressed. Throughout the day I relied on caffeine to keep going. By the time I got home, I was exhausted. I had no energy for hobbies, exercise, or much of a social life during the week.

The irony was that despite being exhausted, I couldn't sleep. I would often stay awake until 2 a.m., get around five hours of sleep, then repeat the cycle all over again. On weekends, I would sleep in to catch up.

I see many people in my practice who genuinely want to make changes but feel they don't have time. I understand that feeling because I lived it. When you're chronically exhausted, the idea of waking up earlier to meditate, stretch, or spend time on yourself can feel impossible.

What changed for me wasn't my schedule at first. It was my mindset.

I started treating my own wellbeing as something worth prioritising. Slowly, I stopped watching things before bed. I kept a more consistent sleep schedule throughout the week. I reduced alcohol, which I had previously used to unwind. Even a couple of glasses of wine now affect my sleep, energy, and motivation the next day in ways I never used to notice.

Today, I wake up two hours before I need to leave the house. I spend time with my pets, get outside into the morning light, stretch, meditate, enjoy my coffee slowly, and begin the day feeling grounded rather than rushed.

This didn't happen overnight. It happened one small change at a time.

The road to healthier living is rarely dramatic. It's usually built through small decisions repeated consistently. But it starts with something deeper: respecting yourself enough to listen to what your body has been trying to tell you.

My body wasn't whispering anymore. It was shouting.

The moment I started listening, everything began to change.

Your body whispers before it shouts. Don't wait for the shouting. Respect it, nourish it, and listen to it. The journey to better health begins with small choices made consistently, one day at a time. 💛