Overnight Weetbix Recipe - Blood Sugar Balancing
OVERNIGHT WEETBIX RECIPE - BLOOD SUGAR BALANCING
23 / APRIL / 2025
SHEREE'S HEALTH DIARIES
Here’s a delicious, high-protein, gut-friendly Overnight Weetbix recipe that’s sugar-free, gluten-free, and packed with collagen + protein for hormone balance and metabolism support!
VANILLA CINNAMON PROTEIN OVERNIGHT WEETBIX ✨
Ingredients (serves 1):
🥣 2 gluten-free Weetbix (crumbled)
🥛 ¼ cup milk of choice (almond, coconut, or dairy)
💪 ½ scoop vanilla bone broth protein powder
🍦 ⅓ cup high-protein Greek yoghurt (unsweetened)
🌰 ½ tsp cinnamon (blood sugar balancing)
🫐 Handful of berries (for fiber + antioxidants)
🥜 1 tsp almond or cashew butter (for healthy fats)
Method:
- Crumble the Weetbix into a bowl or jar and mix with milk until soft.
- Stir in the bone broth protein powder until well combined.
- Spread Greek yoghurt over the top and sprinkle with cinnamon.
- Top with berries and nut butter for extra flavor + nourishment.
- Cover and refrigerate overnight. Enjoy in the morning!
WHY THIS IS A GUT-LOVING, HORMONE-FRIENDLY BREAKFAST
✔️ Gluten-free & sugar-free – easy on digestion + keeps blood sugar stable.
✔️ High in protein – supports metabolism + muscle recovery.
✔️ Bone broth protein – rich in collagen for gut health + skin glow.
✔️ Healthy fats & fiber – balances hormones and keeps you full for longer.
Let me know if you’d like any tweaks! Would you like a chocolate or coffee variation? ☕🍫
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
POPULAR
Training with Your Hormones: A Guide to Fat Loss and Better Recovery
TRAINING WITH YOUR HORMONES: A GUIDE TO FAT LOSS AND BETTER RECOVERY
16 / APRIL / 2025
SHEREE'S HEALTH DIARIES
🚨 STOP DOING THIS… If You Want to Lose Weight Without F*cking Up Your Hormones! 🚨
When it comes to fat loss, many women still think the more intense, the better. And while that might seem true on the surface, the real truth is that training against your hormones is one of the biggest mistakes you can make for long-term health and fat loss.
You’ve probably heard it before, but I’ll say it again: your hormones are constantly shifting throughout the month. This means the way your body responds to exercise changes based on where you are in your cycle.
So, if you're stuck in a cycle of pushing high-intensity workouts (like HIIT) all month long and not seeing the results you want, you could be doing more harm than good. It’s time to stop training like a man and start training with your hormones for optimal fat loss and better recovery. Here’s how:
WHEN NOT TO HIIT (Hint: It’s Not Always!)
🚫 Menstrual Phase (Days 1–5ish) – Absolutely NOT.
Let’s face it, your body is doing a lot during this phase. In fact, your hormones are at their lowest, and your energy is likely to be, too. This is the time your body is shedding the uterine lining, and the last thing it needs is the stress of high-intensity exercise.
Why?
During your period, estrogen and progesterone are low, which makes recovery harder, and inflammation can rise. Push yourself with HIIT at this point, and you’re not only setting yourself up for burnout but also risking added stress on your body that could leave you holding onto fat instead of burning it.
Instead, focus on gentle movement like walking, yoga, or Pilates. These activities promote blood flow, reduce inflammation, and support recovery without overloading your system. It’s all about honoring what your body needs during this time.
⚡ Follicular Phase (Days 6-14) – YES, THIS IS YOUR HIIT WINDOW!
When estrogen starts rising in the follicular phase, you’ll notice a boost in energy and faster recovery. This is when your body is primed for more intense exercise. Estrogen enhances your ability to burn fat, increases pain tolerance, and allows for better muscle repair, making it the perfect time to hit the sprints or ramp up your HIIT sessions.
Why?
Research shows that during this phase, your body’s insulin sensitivity is higher, meaning you’re better at utilizing energy and burning fat for fuel. Plus, your recovery is faster, so you can push your performance without feeling completely wiped out.
🚀 Ovulatory Phase (Around Day 13–19) – Still a Green Light!
This is the phase where your estrogen is peaking and testosterone is rising. Your body is in its power phase, and you're capable of crushing those strength-based HIIT sessions. This is when your body has peak energy levels, and you’ll see the best strength gains, so take full advantage.
Why?
Testosterone’s influence helps with muscle growth and strength, and estrogen keeps your joints and tendons flexible, making it a great time for exercises that involve explosive movement and power, like strength training and plyometrics. But be cautious—because of the increased joint laxity, you should be mindful of your form and avoid exercises that put too much strain on your joints.
⏳ Luteal Phase (Days 15–28) – Start Scaling Back
As you move into the luteal phase, progesterone starts rising, and your body’s energy demands change. Now, your body prefers steady-state movement over high-intensity efforts, as it needs to focus more on managing cortisol levels and supporting the body through the transition into your next period.
Why?
During the luteal phase, your metabolism speeds up slightly, and you may feel hungrier or more fatigued due to the increased progesterone. While HIIT is still possible, it’s not the best time to push yourself to the limit. Instead, focus on strength training, walking, and Pilates to keep your body moving without overloading it.
In the week leading up to your period, you may notice your energy dipping more, so listen to your body and switch to gentler, more restorative forms of exercise. This is a time for self-care, not pushing your body to exhaustion.
WHY HORMONE-ALIGNED TRAINING WORKS (and Why You Should Try It)
When you train in sync with your hormones, you support your body’s natural rhythms instead of fighting against them. By timing your workouts to match your cycle, you optimize your fat loss, energy levels, and recovery. Plus, you reduce the risk of burnout and injury.
Studies show that women who train in alignment with their hormonal fluctuations experience better fat loss, muscle recovery, and reduced inflammation. So, when you stop forcing your body to work against its natural rhythms, the results are clearer, faster, and more sustainable.
Time to Ditch the “All or Nothing” Mindset
It’s time to stop pushing yourself through intense workouts every single day of the month. Your body isn’t built for that kind of constant stress. Train with your hormones, not against them. Your body will thank you with better performance, quicker recovery, and—yes—fat loss that actually sticks.
If you're still stuck in a cycle of overtraining and not seeing results, it might be time to rethink your approach. Embrace the power of hormone-aligned training, and watch your energy, performance, and results soar.
Are you still pushing HIIT all cycle long? Let’s change that - join the FLC waitlist for a new way of female specific training coming soon!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
POPULAR
Vibrant Skin Detox Juice: The Key to Glowing, Clear Skin
VIBRANT SKIN DETOX JUICE: THE KEY TO GLOWING, CLEAR SKIN
9 / APRIL / 2025
SHEREE'S HEALTH DIARIES
Did you know that glowing, clear skin starts with your liver health?
Yes, your liver plays a crucial role in the appearance of your skin, and it’s not just about alcohol consumption. The liver is responsible for detoxifying the body, filtering out impurities, and keeping everything in balance. When your liver is functioning well, your skin reflects that — with a natural glow and fewer breakouts.
So, how can you support your liver to get your skin looking its best? One easy way is by incorporating liver-loving ingredients into your diet. One of my favourite ways to do this is by making a delicious, nutrient-packed juice that’s both hydrating and detoxifying.
Why This Juice Works Wonders for Your Skin: packed with powerful ingredients, this juice nourishes your liver while giving your skin a boost.
HERE’S A BREAKDOWN OF WHY THESE INGREDIENTS ARE SO BENEFICIAL
- Beetroot
Beetroot is more than just a colourful veggie — it’s a detoxifying powerhouse. Rich in antioxidants and nitrates, beetroot helps increase blood circulation and oxygen flow to the skin, giving it a natural, radiant glow. It also supports liver detoxification by helping break down toxins, which is essential for clear skin. When your liver is functioning optimally, it can effectively filter out impurities, reducing acne and dullness. - Carrot
Carrots are packed with beta-carotene, which the body converts to vitamin A — a key nutrient for skin regeneration. Carrots help regulate oil production, preventing clogged pores and acne. They’re also great for liver health, as they assist in reducing fat and toxins in the liver, ensuring that your body can detoxify properly and your skin stays clear and healthy. - Apple
An apple a day isn’t just for your overall health — it’s also great for your skin. Apples are loaded with antioxidants, particularly vitamin C, which is essential for collagen production. Collagen keeps your skin firm and youthful. Apples also contain pectin, a type of fibre that aids in liver detoxification by flushing out toxins, benefiting both your liver and your skin. - Ginger
Known for its anti-inflammatory properties, ginger helps reduce skin redness and irritation, promoting an even complexion. It also supports liver function by stimulating digestion, helping the liver metabolise toxins, and preventing them from showing up on your skin as acne, eczema, or other skin issues. - Celery
Celery is full of water and electrolytes, making it an excellent hydrating ingredient for your skin. Its natural diuretic properties support liver function by helping flush out toxins. By relieving the burden on your liver, celery helps keep your skin clear, free from breakouts and inflammation.
VIBRANT SKIN DETOX JUICE:
Ready to give your liver and skin some love? Here’s how to make this simple, nourishing juice:
Ingredients:
- 1 medium beetroot, peeled
- 2 medium carrots, peeled
- 1 apple, cored
- 1-inch piece of fresh ginger
- 2 celery stalks
Instructions:
- Wash and prep all your ingredients.
- Run the beetroot, carrots, apple, ginger, and celery through a juicer.
- Pour into a glass and enjoy immediately for maximum nutritional benefits.
This refreshing juice is not only delicious but also an effective way to support liver detoxification and give your skin the glow it deserves. Drink it regularly to nourish your body from the inside out, helping your liver work efficiently and your skin stay clear, radiant, and beautiful.
Here's to vibrant skin and a happy, healthy liver! ✨
Enjoy your Vibrant Skin Detox Juice as part of your daily routine to support your liver and unlock the glowing, clear skin you’ve always wanted!
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
POPULAR
Healing, Confidence & Owning My Power: What My Photoshoot Taught Me
HEALING, CONFIDENCE & OWNING MY POWER: WHAT MY PHOTOSHOOT TAUGHT ME
2 / APRIL / 2025
SHEREE'S HEALTH DIARIES
Getting my photoshoot photos back shocked me...
I looked at the woman staring back at me and she looks happy, healthy, confident, fit, and strong
I wasn't sitting there picking apart how I had cellulite on my legs, or how thick my thighs were, or if my abs were prominent enough
In fact... I just smiled
This photoshoot was a reflection of just how far I've come, of the light that's returned to my eyes, the glow and radiance that goes far deeper than just the skin
The woman in these photos is PROUD. EMPOWERED. CONFIDENT.
For years I battled self-worth, never feeling enough and a lot of that was initiated from comments made on my body in my teens and beyond.
"Your thighs are too fat"
"When is this going?" - he said grabbing my stomach
"Your biceps are too big"
"You're a disgrace to the industry" - a nutritionist commented after I'd put on body fat
Not to mention the voice in my own head...
"If I could just lose some weight, maybe then I'd be enough"
That poor girl, I've shed tears as her, and now tears for her, because she didn't understand that her worth had nothing to do with her looks
That her weight had nothing to do with how good she was at her job
And that she didn't have to have smaller thighs and a flat stomach for someone to love her or think she was sexy
To the woman in the photos, I'm so F*CKEN proud of you.
For every healthy battle you've faced head on
For every set back you've had in business
For every time your heart has been broken
For every moment you though you weren't enough
You persevered and you worked through it and now look at you
Seeing this woman showed me how far I've come mentally not just physically
Sure I am the sexiest, fittest and strongest I have ever been in my life (IMO)
But I am also a woman who knows her value, her worth and felt so damn confident from every angle
My body is my temple, but my mind had stood in the way from me treating it with the true level of respect it deserved
And I can safely say that is not the case now.
This woman not only looks incredible (yes I am owning it), but feels incredible. Has balanced hormones, a healthy gut, abundance of energy, a thriving business an incredible circle of friends and absolutely loves life
So I'm just taking a moment of gratitude for my beautiful body and all it's been through, a special thank you for being a vehicle for accelerating my learning in all areas of my life, as well as holding space for my eternal soul
I hope you know what your body is truly capable of and that your magic from within always shines through
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
POPULAR
Triple Chocolate Protein Overnight Weetbix – A Gut-Friendly, Hormone-Loving Breakfast
TRIPLE CHOCOLATE PROTEIN OVERNIGHT WEETBIX – A GUT-FRIENDLY, HORMONE-LOVING BREAKFAST
26 / MARCH / 2025
SHEREE'S HEALTH DIARIES
Serves: 1
Prep Time: 5 minutes (+ overnight chill)
Who says chocolate for breakfast isn’t a thing? Not here. If you’re a high-performing woman juggling work, life, and wellness, the last thing you need is a blood sugar crash or a bloated stomach before your first meeting of the day. This Triple Chocolate Protein Overnight Weetbix is here to keep you full, energized, and thriving—all while tasting like dessert.
Packed with gut-loving, hormone-balancing, high-protein ingredients, this overnight Weetbix recipe is a game-changer for busy mornings. Just prep it the night before, grab it from the fridge, and get on with your day while knowing your metabolism, digestion, and hormones are being well taken care of.
Why This Chocolate Overnight Weetbix is Next-Level
This isn’t just another overnight Weetbix recipe. Here’s why it’s designed to support your metabolism, gut, and energy levels:
✔️ High in protein – Keeps blood sugar stable, reduces cravings, and fuels lean muscle.
✔️ Gut-healing bone broth protein – Rich in collagen to support gut lining and digestion.
✔️ Cacao + dark chocolate – Loaded with magnesium to ease stress and support hormone balance.
✔️ Healthy fats – Nourishes hormone production and keeps you full for longer.
✔️ ️No refined sugar – Because you deserve steady energy, not sugar crashes.
INGREDIENTS
- 2 gluten-free Weetbix (crumbled)
- ¼ cup milk of choice (almond, coconut, or dairy)
- ½ scoop @mitchells.nz chocolate protein powder - use ‘SHEREE’ for 15% off
- ½ cup high-protein Greek yoghurt (unsweetened) - I used Kalo
- 1 tsp cacao powder (rich chocolate flavor + antioxidants) - I use @seleno.health - use ‘SHEREE10’ for 10% off
- Dash of vanilla extract (because flavour matters)
- 1-2 squares dark chocolate (85%+), chopped
- 1 tsp almond or peanut butter (healthy fats + creaminess)
METHOD
- Crumble the Weetbix into a bowl or jar and mix with milk until softened.
- Stir in chocolate protein powder + cacao powder until smooth.
- Spread Greek yoghurt over the top and swirl in vanilla extract.
- Top with dark chocolate chunks + a drizzle of nut butter.
- Cover and refrigerate overnight. Wake up to pure chocolatey goodness.
Why This Breakfast Supports Your Hormones + Gut
Chocolate that works for your metabolism? YES PLEASE. Every ingredient in this overnight Weetbix recipe is designed to support gut health, blood sugar balance, and hormone function:
✨ Bone Broth Protein – Collagen supports gut lining, digestion, and lean muscle recovery.
✨ Cacao & Dark Chocolate – A natural source of magnesium, which helps ease stress, reduce PMS symptoms, and support a balanced nervous system.
✨ Greek Yoghurt – High in probiotics to nourish gut bacteria and keep digestion smooth.
✨ Nut Butter – Healthy fats that support hormone production and satiety.
✨ No Added Sugar – Keeps cravings at bay and stabilizes energy levels all morning.
The Perfect Hormone-Friendly Breakfast for Busy Women
If you’re someone who’s constantly on the go, juggling deadlines, and trying to prioritize your health, this 5-minute prep meal is a lifesaver. No bloating, no mid-morning crashes—just sustained energy and nourishment in every bite.
So… who’s making this tomorrow? Tag @shereehannahwellness if you try this 🍫xo
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
POPULAR
Why Counting Calories Won’t Fix Your Metabolism or Help You Lose Weight Long-Term
WHY COUNTING CALORIES WON'T FIX YOUR METABOLISM OR HELP YOU LOSE WEIGHT LONG-TERM
19 / MARCH / 2025
SHEREE'S HEALTH DIARIES
The idea that weight loss is simply about “calories in vs. calories out” is outdated and oversimplified. While calorie balance does play a role, your metabolism is far more complex than a basic math equation. Hormones, gut health, muscle mass, inflammation, and even stress levels all impact how your body processes and stores energy. If you’ve been meticulously counting calories and still struggling to lose weight (or keep it off), here’s why the calorie equation isn’t the whole story.
- Thyroid Health & Metabolism: The Hidden Connection
Your thyroid hormones (T3 & T4) control your metabolic rate. When thyroid function is compromised (as in hypothyroidism), metabolism slows, making weight loss difficult—even if you’re in a calorie deficit. Undiagnosed or unmanaged thyroid issues can stall fat loss despite strict dieting. - Estrogen Dominance & Fat Storage: How Hormones Influence Your Weight
High estrogen levels relative to progesterone encourage fat storage, particularly around the hips, thighs, and lower belly. Poor detoxification, stress, and environmental toxins (endocrine disruptors) can contribute to estrogen dominance, making fat loss harder, regardless of calorie intake. - Insulin Sensitivity & Fat Burning: Why Blood Sugar Control Matters
Insulin regulates how your body stores and burns fat. When insulin sensitivity is poor (as in insulin resistance), your body stores more fat instead of burning it. This makes weight loss difficult, even on a calorie-controlled diet. - Hormonal Balance: The Overlooked Key to Fat Loss
Beyond insulin and estrogen, cortisol (stress hormone), leptin (hunger hormone), and ghrelin (appetite hormone) all influence metabolism, cravings, and fat storage. Chronic stress, poor sleep, and under-eating can disrupt these hormones, making weight management a struggle. - Nutrient-Dense Foods vs. Empty Calories: Why Quality Matters
A 1,500-calorie diet of whole, nutrient-dense foods supports hormone balance, energy production, and cellular health far better than 1,500 calories of ultra-processed foods. Nutrient-rich foods fuel metabolism, while nutrient-poor foods lead to inflammation and metabolic sluggishness. - Gut Health & Weight Loss: How Your Microbiome Affects Metabolism
Your gut bacteria influence digestion, nutrient absorption, and inflammation regulation—all of which impact weight. An imbalanced gut microbiome can contribute to hormonal dysfunction, cravings, and weight gain, even if you’re eating “healthy.” - Detoxification & Weight Loss: Why Your Liver Needs Support
Your liver detoxifies hormones like estrogen and breaks down toxins. If your detox pathways are sluggish, excess estrogen builds up, slowing metabolism and increasing fat storage. - Muscle Mass & Metabolism: Why Strength Training is Essential
Muscle burns more calories at rest than fat, meaning the more muscle you have, the higher your resting metabolic rate. If you’re not strength training, your metabolism may be slower than you think—regardless of calorie intake. - Chronic Inflammation & Fat Loss Resistance
Inflammation, often caused by processed foods, gut imbalances, and toxins, disrupts hormone signaling and metabolic function. High inflammation = increased fat storage and slowed weight loss. - Cortisol & Belly Fat: How Stress Sabotages Weight Loss
Chronic stress raises cortisol, which increases fat storage (especially around the abdomen), disrupts insulin sensitivity, and slows thyroid function—all making weight loss harder. - Sleep & Weight Gain: How Poor Sleep Affects Your Metabolism
Poor sleep affects thyroid hormones, insulin sensitivity, and appetite-regulating hormones like leptin and ghrelin. This leads to more cravings, increased fat storage, and slower metabolism—even if you’re eating well. - Hydration & Weight Loss: Why Water Matters More Than You Think
Dehydration slows down energy production, detox pathways, and cellular function, making fat loss less efficient. Hydration is critical for an optimal metabolism. - Emotional Health & Weight Struggles: Why Mindset Matters
Emotional stress impacts eating habits, hormone balance, and metabolic efficiency. Chronic stress can drive cravings, disrupt digestion, and lead to hormonal imbalances that block weight loss. - Toxins & Metabolism: How Food Additives Disrupt Fat Burning
Pesticides, additives, and endocrine disruptors in food impact hormones like estrogen and thyroid hormones. These disrupt metabolism and fat storage mechanisms, affecting long-term weight regulation. - PCOS, Burnout & Metabolic Disorders: When Calories Don’t Count the Same
Conditions like PCOS, adrenal fatigue, or metabolic syndrome alter how the body processes calories, making a one-size-fits-all calorie equation ineffective for sustainable fat loss. - Metabolic Adaptation: Why Dieting Can Backfire
Prolonged calorie restriction can trigger metabolic slowdown as the body conserves energy. This makes further weight loss difficult and often leads to weight regain when normal eating resumes.
THE TRUTH ABOUT SUSTAINABLE FAT LOSS
Relying solely on the calorie equation ignores the bigger picture of metabolic health. Sustainable weight loss requires supporting hormones, gut health, muscle mass, stress levels, and overall metabolic function.
Instead of just focusing on calories in, calories out, ask yourself: How is my body processing and using energy? Am I supporting my metabolism, hormones, and gut health? The answer to those questions will take you much further than calorie counting alone.
Want a weight loss strategy that works with your body—not against it? Click here to join us in the next 4 week mini-shred, the proven framework to get females optimising fat loss + reviving their sluggish metabolism (without counting calories).
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
POPULAR
The Gut Revive Green Smoothie Recipe
THE GUT REVIVE GREEN SMOOTHIE RECIPE
12 / MARCH / 2025
SHEREE'S HEALTH DIARIES
The Gut Revive Green Smoothie – Your Metabolism + Gut Healths’s New Best Friend
The Best Gut Health Smoothie for Digestion, Metabolism, and Energy
Your gut is the foundation of your metabolism, hormones, and overall well-being—so why not start your day with something that actually supports it?
Enter the Gut Revive Smoothie, a creamy, delicious blend packed with gut-loving probiotics, collagen, blood sugar-balancing cinnamon, and metabolism-boosting MCT oil.
This isn’t just a green smoothie—it’s a full-body reset in a glass, designed to enhance digestion, support gut bacteria, and keep your energy steady all day long.
Why Your Gut Will Love This Smoothie
Gut health isn’t just about avoiding bloating (though, yes, that’s a major perk). When your gut is thriving, your metabolism hums, your hormones stay balanced, and your energy levels feel stable instead of swinging between highs and crashes.
Every ingredient in this smoothie has been chosen with that in mind:
Key Ingredients + Their Gut-Loving Benefits
🥬 Mitchell’s NZ Fermented Greens Powder – because your gut LOVES fermented foods. This powder is packed with probiotics, enzymes, and micronutrients that help balance gut bacteria, reduce bloating, and improve digestion.
🍌 Banana (fresh or frozen) – a natural source of prebiotic fibre, which feeds the good bacteria in your gut, supports digestion, and enhances nutrient absorption.
💪 Mitchell’s NZ Vanilla Bone Broth Protein Powder – gut-healing collagen and amino acids to support the integrity of your gut lining, aid in muscle recovery, and enhance metabolism.
🥥 MCT Oil – a quick energy source that bypasses digestion and goes straight to your cells for fuel. It also helps your body absorb fat-soluble vitamins, making every sip more nourishing and metabolism-boosting.
✨ Cinnamon – a powerhouse spice that helps balance blood sugar, improve insulin sensitivity, and support digestion, making it a perfect addition for gut health and metabolism.
💧 Filtered Water – hydration is the foundation of gut health, supporting digestion, detoxification, and proper nutrient absorption.
HOW TO MAKE IT
Ingredients:
- 1 scoop fermented greens powder
- 1 banana (room temp, frozen optional)
- 1 serve @mitchells.nz vanilla bone broth protein powder
- 1 tsp. MCT oil/coconut oil
- ½ tsp. cinnamon
- 1 cup filtered water or milk of choice
- Ice (optional)
Method:
Throw everything into a blender, blend until smooth, and enjoy the benefits of better digestion, stable energy, and a metabolism that works for you—not against you.
WHY THIS WORKS AS A MORNING GUT HEALTH RESET
Instead of spiking your blood sugar with a sugary breakfast or skipping it altogether (which just leads to cortisol chaos and energy crashes), this gut-friendly smoothie fuels your body with easily digestible protein, healthy fats, and gut-supporting fibre—all without the crash.
It’s smooth, creamy, perfectly balanced, and most importantly, it makes you feel GOOD. No bloating. No sugar spikes. Just pure gut support in a glass.
Try it out, tag me @shereehannahwellness and @mitchells.nz and let us know—how good does your tummy feel?
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
POPULAR
The 3 Step Gut Health Morning Routine for Busy Women
THE 3 STEP GUT HEALTH MORNING ROUTINE FOR BUSY WOMEN
5 / MARCH / 2025
SHEREE'S HEALTH DIARIES
Your gut is the CEO of your metabolism—treat it like one.
What you do first thing in the morning matters more than you think. While you sleep, your digestive system slows down, your gut bacteria reset, and your body shifts into repair mode.
If you start your day with stress, caffeine, or a blood sugar spike, you’re already putting yourself at a disadvantage. Instead, a few simple morning habits can supercharge your gut, energy, and metabolism for the entire day.
MY 3-STEP GUT-FRIENDLY MORNING ROUTINE
F - Fast overnight for 12 hours, fermented tonic,
A - Add sunlight, high-protein + fibre breakfast, hydration
M - Movement + mindfulness
I call it the ‘F.A.M’ framework because our bugs have what we call a symbiotic relationship with us - meaning they are mutually beneficial - we look after them and they look after us. The way I see it, they are like family. Living alongside us in the home that is our body. So here’s how can we support this little family of bugs:
F:
1. Fasting Overnight for 12 Hours
Think of overnight fasting as a reset button for your gut. When you give your digestive system a break, it repairs and balances the beneficial bacteria that fuel your metabolism. It also improves insulin sensitivity, so when you do eat, your body uses energy more efficiently instead of storing it as fat. Late-night snacking disrupts this process, leading to sluggish digestion, blood sugar imbalances, and poor metabolic function. Keeping a 12-hour fasting window (from dinner to breakfast) allows your body to function optimally.
2. Fermented Tonic to Kickstart Digestion
Before reaching for coffee, start your morning with a fermented tonic like beet kvass, water kefir, or apple cider vinegar in water. My favourite is @cloverferments blend kvass (use ‘SHEREE15’ for 15% off). Fermented drinks are packed with probiotics that replenish your gut microbiome, support stomach acid production, and prevent bloating. Stomach acid is key for breaking down nutrients, and without it, you risk sluggish digestion and poor absorption. This simple habit helps your gut wake up and get to work.
F & A:
3. Fibre + High-Protein at Breakfast
Skipping breakfast or loading up on refined carbs leads to blood sugar crashes, cravings, and energy dips. Instead, pairing fibre with high-quality protein stabilizes blood sugar, fuels your metabolism, and keeps you full for longer. Fibre also feeds the good bacteria in your gut, helping to produce short-chain fatty acids (SCFAs) that reduce inflammation and support metabolic function.
Some easy high-protein + fibre-rich breakfast ideas:
✨ Chia pudding with Greek yoghurt and berries
✨ Scrambled eggs with avocado and sautéed greens
✨ A protein smoothie with flaxseeds and spinach
A:
4. Add Sunlight Exposure
Morning sunlight isn’t just for good vibes—it regulates your circadian rhythm, which impacts digestion, metabolism, and hormone balance. Sunlight boosts serotonin (which later converts to melatonin), supporting gut motility and better sleep. It also enhances insulin function, helping your body process energy efficiently instead of storing it as fat. Aim for 10-30 minutes of natural light exposure within an hour of waking up.
5. Add Hydration First, Caffeine Later
Your body wakes up dehydrated, and reaching straight for coffee only worsens the problem by spiking cortisol (your stress hormone). Water first thing in the morning helps flush out toxins, jumpstart digestion, and rehydrate your cells. Chronic dehydration slows metabolism, contributes to bloating, and affects energy levels. If you need caffeine, wait at least 90 minutes after waking—this supports more balanced energy levels and reduces cortisol spikes.
M:
6. Move Your Body
Your gut loves movement, science has even proven the little bugs dance with joy when you are moving your body. Gentle exercise—like walking, yoga, or stretching—stimulates digestion by increasing blood flow to your gut and promoting peristalsis (the wave-like muscle contractions that move food through your digestive system). It also improves blood sugar regulation, boosts mitochondrial function (your body’s energy factories), and enhances metabolic efficiency. Even just 5-10 minutes of movement in the morning can make a difference.
7. Mindfulness
Your gut and nervous system are deeply connected—stress can literally shut down digestion. Taking just a few minutes to practice deep breathing, gratitude journaling, or slow, intentional sips of your morning drink can enhance digestion and lower cortisol.
When you stack these habits first thing in the morning, you create the perfect foundation for a thriving gut, steady energy, and a metabolism that works for you—not against you. Small habits, huge impact. Your gut (and metabolism) will thank you! 💛
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
POPULAR
High Protein Tiramisu Chia Pudding Recipe
HIGH PROTEIN TIRAMISU CHIA PUDDING RECIPE
26 / FEBRUARY / 2025
SHEREE'S HEALTH DIARIES
If you’re a tiramisu lover, but also want to hit your protein goals, this is the ultimate breakfast-meets-dessert moment. This high-protein tiramisu chia pudding has all the indulgent flavours of your favourite Italian treat—rich espresso, velvety cacao, and creamy vanilla—without the sugar crash.
It’s gut-friendly, blood sugar-balancing, and packed with 30g of protein to keep you fuelled all morning. Bonus? It takes less than 5 minutes to prep!
Why You’ll Love This Recipe
- Protein-Packed: with Greek yogurt and quality protein powder, this pudding helps with muscle recovery, satiety, and hormone balance.
- Gut-Friendly: chia seeds provide prebiotic fibre, and Greek yogurt offers gut-loving probiotics.
- Blood Sugar Friendly: no refined sugar here—just balanced macros to keep your energy steady.
- Rich in Antioxidants: cacao and coffee bring a powerful dose of polyphenols to fight inflammation.
INGREDIENTS
- 3 Tbsp. chia seeds
- 160g high-protein yogurt (I used Kalo unsweetened natural Greek yogurt)
- 1 espresso shot
- 1 tsp. cacao powder (I used @selenohealth – use 'SHEREE10' for 10% off)
- ½ serve vanilla protein powder (I used @mitchells.nz – use 'SHEREE' for 15% off)
METHOD
- In a bowl or jar, mix the chia seeds with the espresso shot, stirring well to prevent clumps.
- Add the yoghurt, vanilla protein powder, and mix until smooth.
- Let it sit for at least 10 minutes (or overnight for best results) to allow the chia seeds to absorb the liquid and thicken.
- Once set, sprinkle cacao powder on top for that true tiramisu vibe. Enjoy!
Serving Suggestions:
- Enjoy as a protein-rich breakfast or healthy dessert.
- Make it in advance for an easy, grab-and-go option during busy mornings.
This is proof that you can have your tiramisu and eat it too—without the sugar spike! Try it out and tag me @shereehannahwellness so I can see your delicious creations.
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!
POPULAR
Is Sitting the New Smoking? How a Sedentary Lifestyle is Sabotaging Your Metabolic Health
IS SITTING THE NEW SMOKING? HOW A SEDENTARY LIFESTYLE IS SABOTAGING YOUR METABOLIC HEALTH
19 / FEBRUARY / 2025
SHEREE'S HEALTH DIARIES
It’s been said that “sitting is the new smoking”—and for good reason. Sedentary living is now recognized as a major risk factor for metabolic dysfunction, heart disease, and hormonal imbalances. But how often do we stop and really think about how much of our day is spent sitting?
Just consider your daily routine: you sleep (hopefully lying down), eat breakfast seated, drive to work seated, sit through meetings, eat lunch seated, work some more, drive home seated, maybe squeeze in a workout or a walk, then sit down for dinner and unwind before bed—seated yet again. That’s hours upon hours of inactivity, and our bodies weren’t built for this level of stillness.
Sitting for too long can cause poor blood flow, increased blood pressure, and a higher likelihood of developing blood clots. Studies link prolonged inactivity to a greater risk of heart disease and stroke, as circulation becomes sluggish and blood vessels stiffen over time.
A recent study revealed that interrupting prolonged periods of sitting with "movement snacks" —like 10 bodyweight squats every 45 minutes—are more effective for blood sugar regulation during a long sitting period than one 30-minute walk.
This concept of 'movement snacks' as we like to call it @thewildandwellcollective have been shown to be even more effective than a sustained duration of exercise
In the study, participants who performed 10 body weight squats every 45 minutes had better blood sugar regulation in comparison to those who stayed seated or took a 30 minute walk.
Concluding that short, frequent movement helps improve glycemic control. Balanced blood sugar levels support overall metabolic health and weight loss management.
The solution isn’t just adding a single workout to your day—it’s integrating movement throughout your routine.
TRY THIS
✅ Standing or walking meetings
✅ Bodyweight exercises every hour (think: 10 squats or lunges)
✅ Walking or stretching breaks after meals
✅ Using a standing desk or alternating between sitting and standing
✅ Taking phone calls while walking
Your body is designed for movement, not hours of stagnation. By making small, intentional shifts in your daily routine, you can support your metabolism, balance hormones, and protect your long-term health—one step at a time.
For more ideas and a deeper dive into regulating your blood sugar through movement check out this episode of The Wild & Well Collective.
Cited study: https://doi.org/10.1111/sms.14628
SHEREE BEAUMONT
Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!