Ags Galland Nutrition & Wellness Coaching

Ags Galland Nutrition & Wellness Coaching Proactive, no ordinary wellness. Thrive intentionally in 40s & be your own nutrition expert

Creatine is the most asked about supplement of my year so far.Which is interesting itself 💭 Supplements sit on top of th...
30/07/2026

Creatine is the most asked about supplement of my year so far.

Which is interesting itself 💭

Supplements sit on top of things. Sleep, meals that actually happen, some training. Nothing sits usefully on top of nothing.

This one is still worth the tenner. Just for a different reason than the one being sold to you.

Swipe for what that reason is 🤓

When was the last time you checked your iron levels?If you planning to, watch for this one as your blood test could be c...
20/07/2026

When was the last time you checked your iron levels?

If you planning to, watch for this one as your blood test could be checking the wrong iron marker.

💡 Swipe through to see what ferritin actually tells you, and why it connects to your cholesterol too.

I have 2 clients spots open in September; one could be yours if you want to go through your results properly! I’d love to work with you.

ferritin

17/07/2026

Your metabolism doesn’t slow down with age.

I know, the news sucks. We do want to blame a lot on age and menopause!

💡 it slows down with sitting more, sleeping less, skipping meals, living on caffeine, and naming 4,000 steps a “busy day.” Age isn’t necessarily the problem. The habits that crept in while life got busier are.

Around ages 20-60, the total daily energy expenditure stays pretty stable. The real metabolic decline only kicks in after ~60 years of age, at average of 0.7% per year*

So the midlife “metabolism failing” is likely more about your movement, nutrition and sleep habits shifting over years without you noticing. If you look closely, what do you see changed??

Tell me some good news?! Well. You can actually do a lot.

You don’t need to eat either like a bottomless 20-year-old teenager or survive on fat free salads only (like in the 90s)

You can rebuild the basics the metabolism actually depends on: movement, muscle, cholesterol in check, meals that stabilise blood sugar and are nutrient rich, and sleep.

Yep, you can’t control the years, but you can stop blaming your birthday + absolutely aim to control your metabolic environment.

DM me or comment ‘metabolism’ if you’re ready to reset the
habits that are actually slowing it down.

* PMID: 34385400

15/07/2026

I’m not recipe developer and I have a huge appreciation and awe for all food bloggers out there!

I love playing with foods though, and here’s a healthier green salad dressing I make literally every week. Trust me with the weirdness of some of the ingredients- a nutritionist in me is nodding along and knows what she’s doing ;-)

I use it over any foods, like salads, chicken, grain bowls, even pasta. Play with amounts and greens you like. I like the fact that you can control the quality fats you add and no nasty flavours. A couple of spoons of that itself is your portion of greens/ antioxidants for the day. WIN.

Nutrition does not have to be complicated, and salad dressings difficult. Once made, a jar will last in the fridge up to 5 days. Give it a go for capers’ sake! And enjoy!

08/07/2026

Whether it’s heat, stress, kids, cats or menopause, a bad night’s sleep happens to most of us!

Good news is there’s hope, and the day doesn’t need to be a write-off. Nutrition is powerful. So use it :)
Watch the video for what to do the morning after a terrible night.

06/07/2026

By 6pm, the part of your brain that makes good decisions has already clocked off. Surprise ;)

The prefrontal cortex handles planning, self-regulation, options. It runs hard all day. And by the time dinner arrives, it defaults to whatever’s easiest.

Thats how the brain manages energy.

So crackers and cheese before dinner, the takeaway on a Wednesday, the checkout chocolate you didn’t plan for: yes all those aren’t failures of knowing better. Most people already know what better looks like. The environment just wins.

This is the Y in my STEADY framework: your daily environment. The number of decisions you make, the friction in your routine, the structure (or lack of it) around food, these shape what you actually eat more than any amount of knowing better.

The clients who make lasting changes aren’t the ones who try harder. But the ones who reduce the number of nutrition decisions they face daily.
Same logic as people who wear the same style of clothes every day. Fewer choices = more cognitive bandwidth for the things that matter :)

If eating well keeps feeling like something you’ll get to when things calm down, the plan probably hasn’t accounted for the life you’re actually living.

Worth a think?

That’s where the coaching side of what I do comes in.
DM me or hop on a call with me, if you want to talk through what that looks like for you.

02/07/2026

She wasn’t defeated about it. More like she was reporting a slightly weird fact.

Sound familiar? Strong start, a few good weeks, then one chaotic week, a work trip, a bug, whatever, and the whole thing quietly folds. Monday, back to square one. Againnnn.

Here’s what I asked her. Not “what went wrong this time.” But, “what would next attempt need to look like, to actually be different?”

Because three restarts are data. About the plan. Not about her.

Most nutrition plans are written for someone who doesn’t really exist. Calm week, energy to meal prep, no curveballs. Real weeks have curveballs constantly. So the plan meets reality, reality wins, and the plan just stops working. Cue the restart.

We didn’t change her motivation, she had plenty of that. We changed what counted as “on track.” Some weeks, a proper plan. Other weeks, just eating something with protein and not skipping meals entirely. Both wins.

She’s not on attempt four. She’s just continuing, which is the actual goal.

As a coach, I like a question of ‘what needs to be different next time?’. Often it’s a place to start.

If you want to talk to someone, book a free 20 min chat with me today. I’d love to help you figure out your next permanent attempt :) old school link in bio

Vitamin is a tricky one as it’s impossible to get what you need from food. Sun ☀️… some of us will have genetic marker t...
01/07/2026

Vitamin is a tricky one as it’s impossible to get what you need from food.

Sun ☀️… some of us will have genetic marker that makes the body less efficient in producing own vitamin D. And we need it to support metabolic health.
So supplements are often a good idea, but what’s next? Slide to geek out and save 📌 take this to your next GP appointment

28/06/2026

Thirty grams of protein and ten grams of fibre. Five minutes. Lentil bread, eggs, done.
Most people don’t eat badly. They just build plates without a starting point.

Protein first, then build around it. Once you have that anchor, the rest of the plate fills itself. Want to try?

🤓 Full video above.

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