Core Pilates & Nutrition

We all know that calcium is important for bones. Did you also know that it’s better to get it from your diet rather than supplements? We need around 700mg per day from our diet as a preventative, and 1000mg if we have osteoporosis. Just 40g of Edam or Gouda cheese provides you with 300mg, or a tin of sardines will give you 200mg. If you take a supplement keep the dose low (150-200mg) and ensure it is combined with other bone building nutrients such as magnesium, vitamin D and boron. There’s also much more to healthy bones - more to come 😊

As a Pilates teacher and nutritional therapist - and someone who has had long-Covid and is in peri-menopause! - I regularly take 5g creatine daily to help with energy and to keep me exercising 😊



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Come and visit our lovely cool studio 😊

The key neurotransmitter for memory, which is reduced in Alzheimer’s, is acetylcholine, and we need dietary (or supplemental) choline to produce it, but both American women and men get about 150mg too little choline each day. So it may come as little surprise that one of the very best sources of choline—eggs—which are a staple of the KetoFLEX 12/3 diet, are associated with a significantly lower risk of developing Alzheimer’s disease when consumed daily or nearly daily. (If possible, get pastured eggs with high omega-3 and no antibiotics.) More proof that simple brain-healthy actions can have profound effects. https://www.sciencedaily.com/releases/2026/05/260506225214.htm

Managing your blood sugar levels through your diet is where I often start with clients. As well as helping to manage weight, energy and balance hormones, it is also involved in your risk of Alzheimers Disease.

Limiting blood sugar spikes is cognitively protective, according to new research. Using the UK Biobank, researchers showed that people with higher post-meal blood sugar had a 69% greater risk of developing Alzheimer's disease. The KetoFLEX 12/3 diet helps prevent blood sugar spikes, and this is just one way KetoFLEX 12/3 optimally protects cognition. https://www.news-medical.net/news/20260114/Post-meal-blood-sugar-spikes-linked-to-increased-Alzheimers-risk.aspx

2 spaces have become available for my Pilates retreat in Andalucia, 28th Sep - 3rd Oct, £750 for 5 nights including all Pilates, meals, transfers and a trip to Ronda (ex flights). The weather is still lovely over there! Message me for more info x

4 ways to help your brain ..

We’ve long documented that reducing stress has cognitive benefits, but how do you actually do it? The Independent documents four easy techniques that are worth a try. There are many others, such as various forms of meditation, shinrin-yoku, square breathing, and biofeedback, so find the one that is right for you—it’s well worth it. https://www.independent.co.uk/health-and-fitness/four-brain-hacks-stress-reduction-vagus-reset-b2806735.html

New research shows that two prebiotics can improve cognitive scores in older adults. The prebiotics changed participants’ gut microbiome composition, increasing the amount of Bifidobacteria, which has also previously been shown to reduce cognitive deficits in mice.

The KetoFLEX 12/3 diet is also a natural way to improve your gut microbiome, while providing for metabolic flexibility. You can learn more about that here: https://ketoflex.apollohealthco.com/

Want to learn more about the research? https://www.sciencealert.com/cheap-daily-supplement-appears-to-boost-brain-function-in-older-people