How to boost gut health during winter season?

The winter season can be a challenging time for your gut health. The days are shorter, the weather is colder, and there are fewer fresh fruits and vegetables available. This can make it difficult to get the nutrients your gut needs to stay healthy.

At the same time we all know that during winter season there is more bugs going around and therefore we are more prone to being sick.

That is why working on your gut health during fall can be great for your body and let it prepare better for the season of coughs and sneezing.

Nevertheless, you may wonder what gut health has to do with immune system? Let’s dive deeper into this…

The Connection Between a Healthy Gut and Immune System

Your gut is home to trillions of bacteria, viruses, fungi, and other microorganisms, collectively known as the gut microbiota. These microorganisms play a vital role in your health, including your immune system.

A healthy gut microbiota helps to keep your immune system strong by:

  • Producing beneficial compounds that boost immune function
  • Blocking the growth of harmful bacteria
  • Training immune cells to distinguish between harmful and harmless substances

When the gut microbiota is out of balance, it can lead to inflammation and impaired immune function. This can make you more susceptible to infection and disease.

What to do?

There are many things you can do to improve your gut health, including:

  • Eating a healthy diet that includes plenty of fruits, vegetables, and whole grains: buckwheat, wholegrain rice, all the veg and fruit to create a rainbow in your plate!
  • Limiting processed foods, sugary drinks, and unhealthy fats:  chips, cookies, pastries, fizzy drinks and so on. We all like a treat every now and then, and this is ok. But having processed foods every day will decrease population of the healthy bugs in your intestine, and we do not want that!
  • Getting regular exercise: choose activity or sport you like and try to do a bit each week. If you enjoy exercise you are more likely to keep going. Find your healthy!
  • Managing stress: find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
  • Taking probiotics and prebiotics: live bacteria yoghurts, fermented foods and lots of veg to feed the good bugs in your tummy!

However, it is also important to tackle any root causes of why your gut got disturbed in the first place. For some, even if they try to follow the advice the symptoms go away temporary. This is where qualified nutritionists can help you reaching sustainable results.

How can ADB Nutrition help?

Fall is the perfect time to start your weight loss and gut health journey. With our help, you can reach your goals and feel your best all season long.

That’s where we can help. We offer a variety of products and services that can help you keep your gut microbiota healthy even during the winter season. These include:

  • Our 1:1 consultations to help you create personalised plan
  • Blood tests, hormonal tests and stool tests to identify areas and systems that need improvement
  • Personalised supplements advice
  • All from comfort of your home as our services are remote

By working with us, you can keep your microbiota healthy even during the winter season and enjoy all the benefits of a healthy gut.

Ready to start? Book a chat with us to help you prepare for the winter season:

The moment of science: gut health 101

We see a lot of attention given to the topic of gut health these days. You will realise (if you haven’t yet) how important healthy digestive system is for us by the end of this article. I will also share with you what you can do today to improve your gut health and therefore quality of life.

To begin with, lets look into statistics.

“FGID – recurring gastrointestinal system symptoms that are not categorised under any possible medical condition after performance of available tests” (Fikree & Byrne, 2021).

As per above source, 40% of people worldwide are having one or another symptom of poor functioning of their digestive system. This number is shocking. Nevertheless, what is also surprising is that these struggles are more common among females rather than males. Sadly, FGIDs are associated with poorer quality of life and need to see healthcare practitioners more often.

Individuals suffering from FGID tend to have the following symptoms:

  • heartburn
  • belching/burping
  • constipation
  • bloating
  • diarrhea
  • abdominal pain

These are just a few. These kind of symptoms may appear in a healthy individual from time to time, resolving by its own in few days. However, if symptoms are persistent then it is something to pay attention to and see practitioner who can help.


To begin with, if individual is experiencing any symptoms mentioned above for a long period of time it is advisable to see his/her General Practitioner (GP) to rule out any possible medical conditions. GP will be able to order required tests and provide proper diagnosis. If all tests return normal and no risks are found then most probably patient is having what is called FGID.

Nevertheless, if someone has above mentioned symptoms that prevent them from doing day to day tasks it can be frustrating to leave your doctor’s office without a diagnosis or a clear instruction of what to do next. It is important to mention that no diagnosis does not mean that there is nothing you can do about your gut health. In this article I will briefly talk about things one can do to improve their gut health and potentially manage these uncomfortable symptoms.


Microbiome is really important element of our health from many perspectives: starting with immune system well-functioning and ending with healthy nervous system. The job of good bacteria in the gut is to ferment what we can not digest ourselves (fibre, for instance) and some bacteria can also produce vitamins for us (for example, Vitamin K is produced by bacteria in our gut). Furthermore, they take up the spaces on the mucosal layer of our gut and do not let bad bacteria overpopulate. Unlike bad bacteria, they live symbiotically with cells in our gut. Current research also found that healthy bacteria in our gut have a way to communicate with our brain, so our moods are potentially also connected with how healthy or unhealthy our guts are. Therefore, it is important to support healthy gut microbiome and nourish it.


Lets talk about food that can improve gut health. I would like to remind you that this is very general advice, so talk to your healthcare provider prior to implementing any of what is mentioned here. If you have any questions, feel free to book free discovery call with me.

I really like diagram below (credit to Valdes, et al., 2018) that summarises perfectly what can be done to support gut health and what can potentially drive individual to unhealthy gut and as result disease. It also shows nutrients that can improve gut health.

 Source: Valdes et al., (2018).

“Wow wow, slow down there, my darling. This is all too much!”, – you may think. While above diagram may sound complex, it is all very simple and can be summarised into simple and actionable goals. All of above can be summarised into “eat balanced meals (more dietary fibre and pro/pre/postbiotic foods)” and “too much sugar and processed foods, together with unnecessary use of antibiotics and over the counter meds (for no reason) in the diet will lead to inflammation and therefore poor gut health“. No need to overcomplicate.

Another element to point out is excess of protein. With popularity of protein shakes and bars it is easy to over consume protein. Quality of the protein is also something to pay attention to. Just like not all carbohydrates are the same (should I write another article on that? Let me know in the comments below), protein is also not all the same.


If you want to get into action and improve your gut health I have prepared a guide especially for you. It has top-6 tips on how you can start your journey into healthier gut today. Join my newsletter and get this guide right away!

Want to work with me? Book free discovery call today!

Learn more on how you can improve your gut health with nutrition. Only £299.99 per month for better quality of life!


Fikree, A. & Byrne, P. (2021). Management of functional gastrointestinal disorders. Clinical Medicine, 21(1), pp. 44-52.

Valdes, A. M. et al. (2018). Role of the gut microbiota in nutrition and health. Science and politics of nutrition, Volume 361, pp. 36-44.

Yoga During Pregnancy: 10 Reasons to try!

This post was created in collaboration with Karen Lawrence from The Calm Space yoga. Karen Lawrence is a specialist pregnancy and postnatal yoga teacher based in Billericay, Essex. She’s also a former midwife and mum to seven children. I attended Karen’s yoga classes when I was pregnant with my third baby and loved it as it is more than just yoga class. This is a safe space to chat with other mums about pregnancy & kids, meditate and do yoga! Let’s learn more about yoga in pregnancy and it’s benefits from an expert.

Author: Karen Lawrence (The Calm Space yoga)

Learn more about services Karen provides here.

Yoga is a wonderful way to stay physically and mentally well at any time, but it’s especially helpful in pregnancy.  A number of research studies have demonstrated the benefits of yoga in pregnancy, including a recent systematic review which concluded that prenatal yoga has positive effects on anxiety, depression, perceived stress, mode of birth and duration of labour.[i]

As a pregnancy yoga teacher and former midwife, I am not surprised by these findings.  My students regularly tell me their yoga classes help them enjoy pregnancy and prepare for a calm birth experience.  So what’s so magical about yoga in pregnancy?  Here are ten ways a regular yoga class can promote a happy pregnancy and a confident birth.

  1. Yoga improves posture and mobility in pregnancy

The weight of a growing baby puts strains on the bones, ligaments and muscles.  Many pregnant women suffer aches and pains, especially in the lower back and hips, with sciatica, pelvic pain, and tight shoulders all too common.  A specialist pregnancy yoga instructor will offer specific movements and exercises to help with all these complaints, promoting good posture which reduces discomfort and enhances mobility right up until birth.

2. Yoga promotes calm and relaxation

Yoga classes provide a soothing and relaxing antidote to the many stresses of daily life, helping mums-to-be find crucial calm and release anxieties.  Pregnancy Yoga classes include guided deep relaxation, inviting the pregnant mothers to share a restful time of mental and physical recuperation.  When pregnant mums relax, their babies also benefit from improved nutrition and oxygenation and calming hormones.[ii]

3. Yoga helps with body and baby awareness

Practising yoga is a great way to become more aware of your body and to develop healthy habits of self-care.  A pregnant person who takes time to enjoy yoga is also more likely to eat well and pay attention to the promptings of her intuition.  Slowing down and paying attention to the baby’s activity in utero  – a practice sometimes described as mindfetalness – has been shown to result in improved outcomes, in particular fewer caesarean section births and fewer babies born small for gestational age[iii].

4. People find friendship and community at pregnancy yoga classes

A pregnancy yoga class is a great place to meet like-minded people.  Many of my pregnancy yoga clients have made strong and supportive friendships at class with other local mums-to-be.  Your new mum friends will be a lifeline in those early weeks and months with a new baby.

5. Yoga is a safe and gentle way to exercise in pregnancy

Many health professionals recommend yoga as a very safe form of exercise during pregnancy.  Appropriate yoga poses avoid putting excessive strain on the joints and ligaments, whereas some other forms of exercise might become risky in the later months of pregnancy.  Yoga is both energising and relaxing, helping promote good circulation.  A specialist trained pregnancy yoga instructor will take account of any pregnancy complications and ensure that poses are suitable for each individual client.

6. Yoga is great for strength and flexibility

Yoga practice can enhance a woman’s ability to move well for an active birth.  Squats, sun salutations and warrior poses, as well as other asanas, all help build strength in the lower body to facilitate a wide range of birthing options.  My pregnancy yoga courses include an active birth workshop where clients can learn and practice some of the most helpful positions and movements for labour and birth. 

7. Yoga classes are an opportunity to share information and education 

Many pregnancy yoga classes include discussion and information to help mothers plan for the birth of their choice.  My courses cover a wide range of antenatal education topics, including creating a calm birth environment, coping with strong sensations, and the practical and emotional implications of becoming a new mother.  Clients can learn about pregnancy, birth and new parenthood in a relaxing and friendly environment.

8. Yoga students learn helpful breathing practices

Breath practice or pranayama is an inherent part of yoga.  Pregnancy yoga clients learn breathing techniques especially suitable for relaxation and birthing.  Becoming aware of the breath is invaluable for a calm birth as well as for coping with the day-to-day stresses of life and parenting. 

9. Yoga is an opportunity to slow down and rest

Life can be especially tiring, busy, and stressful during pregnancy. Many pregnant mums are coping with a full-time job, and often older children as well.  Pregnancy can make financial or relationship worries more acute, and many couples move house or build an extension during pregnancy. Yoga classes provide a much-needed opportunity for mums-to-be to slow down and enjoy some much-needed rest, relaxation and me-time.

10. Yoga is fun and promotes self-care

We enjoy lots of fun and laughter at my pregnancy yoga classes.  Spending a relaxing hour in a safe environment with other pregnant mums is a chance to let go and smile.  Yoga isn’t about achievement, but about self-care. It’s wonderful for mums-to-be to appreciate that birth and parenting isn’t a competition either.  Everyone’s individual yoga practice is perfect just for them, and the same is true of birth.

In summary, Yoga in pregnancy offers fantastic all-round exercise and nurture for the body and mind.  If you’re expecting a baby, why not look for a pregnancy yoga class near you?

Be sure to check Karen’s website to see what I wrote about importance of nutrition during breastfeeding. Link here.

Enjoyed reading this post? Have something to share with my audience? Do you want to be a guest writer in my blog too? Contact me to arrange a collaboration for next month.


[i] See  Corrigan, L., Moran, P., McGrath, N. et al. The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis. BMC Pregnancy Childbirth 22, 250 (2022).

[ii] Fink NS, Urech C, Cavelti M, Alder J. Relaxation during pregnancy: what are the benefits for mother, fetus, and the newborn? A systematic review of the literature. J Perinat Neonatal Nurs. 2012 Oct-Dec;26(4):296-306. doi: 10.1097/JPN.0b013e31823f565b. PMID: 23111717.

[iii] Akselsson, A, Lindgren, H, Georgsson, S, Pettersson, K, Steineck, G, Skokic, V, Rådestad, I. Mindfetalness to increase women’s awareness of fetal movements and pregnancy outcomes: a cluster-randomised controlled trial including 39 865 women. BJOG 2020; 127: 829– 837.

Karen’s Instagram | Anastasia’s Instagram

Questions and answers

All your questions will be answered here. Lets begin!

“Why should I work with you?”

My personalised nutrition plans are easy to follow and implement. I work with clients using a “one step at the time” approach. Furthermore, as I am a Health Coach, I support my clients through their journey through coaching techniques that help them stay on track with their health goals. I use science-based approach with a holistic twist.

Science-based approach, means my techniques are proved by peer-reviewed research. Holistic twist is what I call personalised approach to working with clients as everyone is different, so I look at person as a unique case. There is NO ONE FITS all plan. Everyone is different and special.

How long are the programs?

Weight loss: minimum of 3 months.

Gut health: from 3-6 months.

More details here.

How long are the sessions?

Initial consultation – 60min; Follow up appointments are 30min each; Final session is 40min.

“It is quite expensive. I don’t know if it’s worth it!”

Look at this as an investment in your health. You are purchasing a service that will help you improve your health and learn more about your unique body. Furthermore, you are getting a chance to work with professional that will support you through your own journey.

I have flexible plans available, where you can pay in instalments. Contact me if you have questions or concerns. But if you are not going to invest in your health, no one else will do it for you.

“I don’t know if I will have time for this…”

Health is important. If you are not in a good health all other things like work will not matter as you won’t be able to do your daily tasks. So it is important to find time to take care of yourself. This can be signing up for a program like mine, or taking care of your health in the other way. By signing up to my program you get accountability, support and premium advice from professional. It is worth a try for sure!

“Is there any tester session or option available?”

You can book discovery call with me and test-drive my services. Book your free 30 min strategy call here.

“I wonder what I will be getting for all this money. Can you please share any samples?”


Here a few samples and guide to download:

I need more details

No problem. Lets chat. Book discovery call to tell me everything. Book now.

or download my brochure below:

Haven’t seen an answer to your questions? Send me one and I will reply ASAP!

Introduction – about my nutrition program and health coaching

Hi there!

Well done! Today, you have made the best decision ever – to start your journey into better health!

First step is taken – you are learning more about what it’s all about.

In this post I will be telling you more about my health & nutrition program, health coaching and what I will do to help you.

The industry of health coaching, nutritional therapy and complimentary medicine is growing, and there are so many practitioners emerging worldwide. This is amazing! As we need people who are motivated to help other people. Furthermore, there are many brilliant companies developing creative apps and tools to help people become healthier.

Nevertheless, because of all the choices, you might feel a bit overwhelmed. This post will help you to learn what I do and how my program will help you with your health journey.

Without further ado, let’s get into it!

Our programs at ADB Nutrition are unique…because you are unique!

We combined all the best elements from health coaching, functional medicine, science, naturopathy and holistic approach into our services. So let’s see what each of these disciplines has to offer.


Coaching is a collaboration between coach and a client. Aims of coaching are to help people identify and reach their goals, actualise potential, achieve growth and transformation.


Naturopathic Nutrition is holistic because it aims to work with the person as a whole, addressing the underlying imbalances that may be impacting on health, rather than just acting on symptoms. 


Functional medicine is addressing the root causes of disease for each individual. It is an approach to patient care that views health and illness as part of a continuum in which all components of the human biological system interact dynamically with the environment, producing patterns and effects that change over time. 


We are a team of nutritionists who have done science-based training and we ensure our team is regularly doing proper top-up courses and CPD to stay up to date with the research. There are so many myths in the area of nutrition, and we deliver only premium quality advice to our clients. We help debunk FADs and help our clients stay on top of their health.


Aim of our programs is to help you find your own definition to healthy: this might be to get support with your medical condition or simply to get into healthier habits. Your health matters to us and we are there to help.

Our mission statement is to empower people to take a good care of their health. Each of our programs aims to nurture your gut. Many diseases start from poor gut health and our mission is to tackle this problem. While we do not claim to be able to cure disease or diagnose medical condition, we are well equipped to support your health and well-being.

We know all the how’s and we are ready to pass on the knowledge. In fact, we can’t wait to help you!

We currently offer coaching sessions and give nutritional advice with the following focus (goals):

  • Healthy & effective weight loss
  • Improving eating habits
  • Managing medical conditions: PCOS, Hashimoto, cardiovascular health and functional GI issues
  • Balancing hormones and getting your energy back
  • Fertility support & preparation for pregnancy
  • Healthy pregnancy
  • Healthy postpartum weight loss
  • Women health improvement (peri-menopause, menopause and more)

So you probably wonder “how can ADB Nutrition help me with my health journey?”…

Below you will learn more on how the program works in more details.

Your personalised health & nutrition program.

Step 1: discovery call

To start with, you can book a 15 to 30 min discovery call. This is not a sales pitch time. This is YOUR time to speak about you and your health. We are there to help you and answer your questions..

To book your first discovery call please click on the below:

Step 2: we will have 2 or 3 calls each month to go through questionnaire and deal with your health concerns. We might do some functional testing in between to ensure your health is taken care of. Everyone is different so your program can be tailored to you.

Step 3: Get results you want and improve quality of life!

I want to thank you for your interest in my business and for finding time to scroll around my website.

If you have any other questions, feel free to reach out. I’ll be happy to help.

Have you seen my new Q&A post? Check it out here.

Let’s connect! Add me on my social media accounts!