London Wellness Coach | Nutritional Therapist

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What's your body telling you?

Treating the root causes of dis-ease

I strongly believe that physical wellness can only be achieved through creating harmony between the mind, body and soul. Disease or Dis-Ease is the body’s way of communicating an internal imbalance and should therefore not be masked by pharmaceuticals but treated from the inside out. Have you ever noticed symptoms of poor gut health at times of stress or anxiety? Or heard that through healing your IBS naturally, you could improve your symptoms of depression. This is the mind-body connection at work! Where conventional medicine views symptoms are something to be suppressed, I view them as messengers and a call to action to get to the root of the issue and restore wellness.

As a health coach, I believe in educating my clients so that they are better able to understand the needs of the body and mind and how to consistently and simply meet those needs. I empower them to implement what they learn with me to enable them to live a happier, healthier life.

BOOK A FREE DISCOVERY CALL

My mission is to empower women to love the skin they’re in
so that they finally start living a full and extraordinary life.

LAUREN JOHNSON REYNOLDS

The London Wellness Coach

If your life looks great on paper
but feels crap in real life,
we need to talk.

I’m Mel, The Self Care Coach, specialising in helping women to balance professional success with their personal health and happiness.

It starts with embracing your uniqueness, respecting your body and creating a sense of balance so you can thrive.

I can help you enjoy the success you’ve strived so hard to achieve without having to sacrifice your soul to find it.

BOOK A FREE DISCOVERY CALL

Wellness for you,
your family & your team

HORMONE BALANCE & TTC

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CORPORATE WELLNESS

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FAMILY WELLNESS

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PUBLIC SPEAKING
& INFLUENCING

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Kind words from my lovely clients

Why we crave sweet things in the luteal phase (and how to support your body instead)…

If you find yourself desperate for chocolate or biscuits in the week or so before your period, you’re not imagining it.

During the luteal phase, progesterone rises and serotonin drops - a combo that can leave you feeling low in energy and mood, and reaching for something sweet for a quick boost.

Here’s a few simple ways to ease those cravings naturally:

🍫 Choose complex carbs like oats, quinoa or sweet potato to keep your blood sugar steady.

🍫 Include protein and healthy fats with each meal to stay fuller for longer.

🍫 Boost your magnesium, found in dark chocolate, leafy greens and nuts, to help balance mood and reduce cravings.

🍫 Keep hydrated; sometimes low energy or mild dehydration can feel like sugar cravings.

🍫 Prioritise rest and stress management as fatigue and high cortisol can both drive sugar cravings.

Your cravings aren’t a lack of willpower, they’re your hormones communicating what your body needs.

When you nourish yourself well, those sweet tooth moments become much easier to manage ❤️

And you absolutely CAN indulge - I always go for 80% dark chocolate and dates for my fix.

SAVE these tips for your next Luteal phase and let me know how you get on!

The Sunday Reset your body will thank you for…

🧘🏽‍♀️ Meal prepping nutritious breakfasts or lunches for the week

🧘🏽‍♀️ Set an intention for the week. Example - I will move through my week with comfort and joy

🧘🏽‍♀️ Write a meal plan for the week to negate the evening decision fatigue

🧘🏽‍♀️ Actually rest - active rest is totally fine but take time to get your body out of fight or flight, however that looks for you

🧘🏽‍♀️ Get out in nature

🧘🏽‍♀️ Plan the week, scheduling in rest and exercise

🧘🏽‍♀️ Socialise with people who make you belly laugh

These are just a few ideas but I highly recommend taking some time to see what an optimal Sunday Reset looks like for you.

And this doesn’t mean you can’t clean and tidy - I literally cannot relax with mess around me BUT sometimes priorities just need a little shift.

Let me know in the comments if you’re a strict Sunday Resetter or if you might implement some of my suggestions 😆❤️

Always tired? Here’s what to do instead…

- Coffee after or with breakfast

- Sunglasses off to help regulate circadian rhythm

- Radio, music, meditation, reading or a podcast instead of doom scrolling

- No is a full answer, explanations are not needed

- Daily movement that you enjoy! Rule of thumb…if it leaves you exhausted you’re doing too much and if you’re stressed/anxious, skip the HIIT

- We become less insulin sensitive when the sun goes down so try to stop eating by 6pm (if possible!)

- Drink plenty of water WITH electrolytes for true hydration. I absolutely love @drinkoshun

- This time of year we can’t absorb vitamin D from the sun which heavily affects energy and mood. It’s always good to get levels tested and top up as needed. I always go for @barebiology

- You absolutely cannot fill from an empty cup. Look after you with some early nights and rest in your days!

This is your sign to start showing yourself some love, just tweaking 2-3 of these will have an impact ❤️

SAVE this to come back to whenever your energy needs a boost!

Your PCOS Shopping List - Nutritionist Approved - @tesco Edition

You’ll want to SAVE this one for your next big shop 😎

1. @hunterandgatheruk Mayo - seed oil free and minimal ingredients. 1000% better than any the usual inflammatory condiments.

2. @nairnsofficial gluten free oaties - Gluten free and lower in sugar than most biscuits.

3. Olives - a great fat source added to a meal or as a snack. I give my kids sliced olive snacks and they love them!

4. Guacamole - check the ingredients but I found a couple options with literally just avocado, salt and lime juice. @holymolydips is delish

5. Roast chicken - an easy protein source that I have in my fridge at all times for lunches

6. Kefir - probiotic food great for gut health. I aim for one probiotic food with each meal.

7. @natures_store Dark chocolate rice cakes - because we all need a crunchy snack sometimes. Spread with almond or peanut butter for balanced blood sugar

8. @nairnsofficial seeded oat cakes - tasty with avocado or a little cheese with carrot sticks for a GF snack

9. @drinklivingthings Prebiotic soda - provides prebiotic fibre to feed our gut bugs. A satisfying alternative to the usual less healthy fizzy options

10. @remedydrinks Kombucha - provides probiotics to support gut health. Very yum!

11. Frozen Wild salmon fillets - much cheaper than fresh wild salmon. Not farmed so provides more anti-inflammatory omega 3

12. Almonds - great for snacking on and a good source of fat. You can buy bigger bags of nuts and portion out a few but these snack bags can be used for when out and about and to help portion control

I hope you’ve found this helpful, remember to SAVE for your next shopping trip!

Feel free to comment which supermarket you’d like to see here next ❤️

Bone Broth = Food as Medicine

If you’ve been here for a while you’ll know that I’m a huge bone broth fan. As far as medicinal foods go, it’s one that packs a punch like no other.

Its healing properties are far reaching within the body and as it’s packed with collagen as well as protein, it’s the perfect snack for us ladies!

💪🏽 Start your day with it for gut support

💪🏽 Add it to meals to boost nutrient density - amazing for picky kids

💪🏽 Drink it as your 3pm pick me up for a mineral and blood sugar boost that won’t leave you reaching for the biscuits

If you have a slow or pressure cooker it literally couldn’t be easier but if you prefer to buy, I’m a fan of @frejafoods as it’s shelf stable.

Are you a bone broth fan? Would you like to know more about its benefits?

Let me know in the comments! ❤️

What is your period telling you?! 🩸

With all aspects of health symptoms are messengers. Our body communicating the dis-ease within us.

As much are they’re frustrating, they’re not to be ignored but to be listened to and used as a blue print to healing!

So, what’s your period saying about your hormones?

Let me know and we can troubleshoot in the comments ☺️

SAVE this to come back to and please SHARE with an amazing woman who could do with this info ❤️

The simplest way to reduce PCOS symptoms WITHOUT cutting out food groups

In 5 easy steps:

1. Fill 1/2 your plate with veggies, 1/4 carbs, 1/4 protein and cook with/drizzle fats. This is what I call the ‘Perfect Plate’ and it’s the simplest way to put together blood sugar balanced meals that work best for PCOS bodies.

2. Daylight exposure for 10 minutes every morning - take your cuppa outside or go for a post breakfast walk (helps to support blood sugar too!) to regulate your circadian rhythm and fight fatigue.

3. Make stress reduction techniques a daily non-negotiable - 5 minutes of belly breathing or meditation scattered throughout the day can reduce our stress hormones and our androgen levels, reducing symptoms like acne, hair thinning and excess hair.

4. Strength train 3 times a week - not only will you look and feel incredible (trust me on this) but muscle building will actually make your body more sensitive to insulin.
Less insulin = less craving, less PCOS belly, lower androgens, more regular ovulation

5. Consider a few choice supplements -

Magnesium Bisglycinate = sleep and nervous system support
Inositol - blood sugar balance, cravings, ovulation
Omega 3 - inflammation, nervous system support
Berberine - blood sugar balance, cravings, inflammation

PCOS management doesn’t have to be complicated, break it down, take it slow, adding one habit at a time.

Be consistent and the results will follow!

Comment CHEAT for my supplement cheat sheet and recommendations ❤️

Video by the amazing @pathfivesocials

Vitamin C…for hormone balance?! YES 🙌🏽

I know vitamin C is all the rage for immune support but let me tell you it’s the truly underrated hormone health hero we should all have in our toolkit.

And as we know all supplements are definitely NOT created equally, I really do recommend buying the best quality you can afford to get the best bang for your buck.

Enter @lipolife_uk Liposomal Vitamin C ✨

Shown in clinical trials to absorb 200% MORE vitamin C than standard oral vitamin C supplements (!!!) it really does what it says on the tin!

If you’re struggling with anxiety, fertility, short cycles or spotting or you’re just in a time of high stress, I highly recommend you add Lipolife Liposomal Vitamin C to your routine.

You can use my code SQUADLONDON for 15% off or comment SQUAD and I’ll DM you the link ☀️

AD

#liposquad #poweredbylipolife #hormonebalance #hormonesupport

SUPPLEMENTS FOR PCOS

SAVE this one to come back to Cysters 💕

Choosing supplements for PCOS can be a minefield! There are literally hundreds on the market promising the world but which ones actually reduce PCOS symptoms?!

In my opinion, PCOS doesn’t require fancy complexes (though some can be useful) and can really improve with a few choice well-known vitamins and minerals like the ones in this post 🥳

If you’d like my supplement cheat sheet with dosages and the ones I recommend, just comment CHEAT and I’ll send it right over 🫶🏽

PCOS SYMPTOMS ARE WILD 🤪

If you have PCOS then I don’t need to tell you about the total contradiction of symptoms and how stressful managing them can be.

It can feel like a shot in the day sometimes…cutting unnecessary food groups because it worked for someone else and buying random supplements you hope might just be the thing to save you from PCOS hell.

I’ve been there, I get it and I continue to manage my own PCOS through the methods I teach in my 1:1 clinic ✨

I have space for just 2 clients to work with me 1:1 starting in October…if you’re ready to FINALLY take control of your health and thrive with PCOS, DM me!

Spots are very limited as I like to give my full attention to a small number of clients so if you’ve been thinking about working with me, it’s time to take the plunge 🫶🏽

Can’t wait to work with you Cysters!

Hands up if you’ve ever felt personally victimised by your ovaries? 🙋🏽‍♀️

In us Cysters high testosterone, high stress hormones and low SHBG can suppress our ovulation and as frustrating as it can be, this lack of ovulation is a clear message that we have to work on blood sugar balanace, stress reduction, building muscle and optimising sleep (amongst other things).

Do you ovulate regularly or is ovulation always a welcome surprise? Let me know 👇🏽

YOUR PCOS SHOPPING LIST

✨ @waitrosepr edition ✨

1. @good4unutrition Salad Topper - these never miss!! Such a tasty crunch, adding plant food diversity to meals and makes a yummy snack too. The Super Sprouts were out of stock but are my go to for easy liver-loving goodness added to any meal.

2. @heinz_uk Pasta Sauce - for speedy dinners you can’t go wrong with these sauces as they contain minimal ingredients. Literally tomato, onions, garlic etc! No ingredients you can’t pronounce and in glass 👌🏾

3. @merchantgourmet 5 Glorious Grains - a really easy and delicious addition to quick lunches which again provides 5 plants points (extra diversity that our gut loves). As the rice has been cooked and cooled it has build up resistant starch making it more favourable for blood sugar balance and rich in pre-biotics. Avoid heating in the pouch to reduce exposure to microplastics!

4. @waitrose 85% Dark Chocolate - the best, most chocolatey chocolate I’ve found. I love it with a date and some hazelnut butter for a sweet treat that is rich in polyphenols and magnesium for calm and joy! It does have a high caffeine content so not one for evening snacking.

5. @scharglutenfreeuk Vitality Loaf - my current go-to as it’s delicious but also is quite high fibre and contains a decent amount of calcium. A good one for my gluten and dairy free Cysters.

6. @vadaszdeli Kimchi - spicy, gut-loving fermented cabbage, need I say more?! I try to eat a fermented food with every meal and this kimchi makes that really easy!

7. @frejafoods Bone Broth - use it to cook rice or pasta in, add to soups and stews etc for an extra protein boost with much better ingredients than stock pots etc. I usually make my own but for a quick option, these are great!

8. @duchyorganic Mature Cheddar - a great protein snack that can be paired with fruit or crackers etc.

9. @waitrose Soffrito Mix - use as a base for spag bol, soups, stews as an easy way to add extra veggies and plant points to meals. Dissolves down so also handy for picky kids!

10. @crostamollica Wraps - the tastiest, minimal ingredient wrap option around (by far)

Enjoy Cysters and remember to SAVE this post to come back to 💕

PCOS WEIGHT LOSS HACKS 🥳

With PCOS unfortunately ‘eat less, move more’ just doesn’t apply and it takes a lot of effort to get weight shifting.

I’ve tried just about everything to keep my weight under control but it was when I forgot the fads and focused on the solid tips in this reel that I saw lasting changes.

With PCOS it’s all about keeping blood sugar balanced, insulin and stress levels low with plenty of rest. Start here and let me know how you get on!

SHARE this with a Cyster who might benefit and remember to follow @londonwellnesscoach for more PCOS info you can trust 💕

What an absolute pleasure to have been invited onto @packedlunchc4 on @channel4 to talk about my experience with PCOS and The Complete PCOS Plan ✨

The whole team were just lovely and Steph made me feel super at ease and comfortable!

If you have PCOS do watch the whole video as it contains some valuable and super manageable methods to improve PCOS symptoms.

Please SAVE, SHARE and FOLLOW for more PCOS support you can trust ❤️

Thanks once again to my PR fairy godmother @super_super_pr for being the best 🙌🏽

A PCOS Fertility Journey…

It’s not for the faint hearted and it brings up some serious emotions.

It breaks you open and lays you bare as you track cycles, and take supplements and hope that this month might be the one.

And then you blame yourself when it’s not, and you curse your broken body for just not being able.

Except it is ✨

It just needs you to create the right environment - the food, the rest, the boundaries, the thought patterns, it all adds up!

If you’re in the midst of a PCOS fertility journey, I see you and I’m sending love 🫶🏽

If you’re ready to stop leaving it to fate and to actually be pro-active about inviting that little one into your arms I’m opening up 3 spots to work with me 1:1 starting in October!

DM to apply ❤️

Unknown Symptoms of PCOS

SAVE this for when you next see your GP 💕

When I was diagnosed with PCOS at 14 I was simply told that it was the reason for my acne, absent periods and weight gain. Then I was told that I’d need help getting pregnant and sent on my way with a bag of pills and no more information or support.

Then I was diagnosed again at around 30 and again there was a major fertility focus but not a mention that I had increased risk for so many other health issues!

PCOS is SO MUCH MORE than a fertility issue…it is a whole body, multi-system syndrome affecting our life span. Not just our fertile years.

Which is why it’s so important to advocate for ourselves and seek healthcare providers who understand the complexities of PCOS and will monitor our health accordingly.

Did some of these unknown symptoms and risk factors surprise you? Let me know which ones in the comments and feel free to ask any questions.

Remember to SHARE with a fellow Cyster who could benefit!

❤️

PCOS Cysters I got you!

Sorry not sorry, I will ALWAYS offer help when I hear a fellow Cyster in need because quite frankly there is no reason that any woman should be suffering with terrible PCOS symptoms when nutrition and lifestyle changes can make such a huge difference!

It’s why I created The Complete PCOS Plan and packed it with all the info I wish I’d had growing up and at the start of my PCOS journey.

We cover gut health, stress, sleep, fertility, PCOS drivers and so, so much more!

It’s currently only £99 and has the information that can change your life (I don’t say that lightly but it changed mine!).

Comment COURSE and I’ll send you over the link 💕

If you have irregular periods you might have PCOS…

Irregular periods or long cycles (so that’s anything over 35 days) are often the first sign of a hormonal imbalance and a very common symptom of PCOS.

Because PCOS is a syndrome, not everybody will have exactly the same symptoms and while irregular cycles are common, you can have PCOS and also experience:

🩸 No periods at all
🩸 Regular 28 day cycle
🩸 Anovulatory cycles - having periods but not ovulating
🩸 Regular, longer cycles - ie every 40 days on the dot

There are no hard or fast rules BUT if you’re tracking your cycle and still have no idea when your period is coming, have a cycle longer than 35 days or aren’t ovulating, you could have PCOS.

The GP will be your first port of call for official diagnosis but feel free to DM me if you’d like to discus your cycle.

*If you’re under 18 it’s not unusual for cycles to be irregular but if you have other symptoms of PCOS such as acne on the jaw, chest, back and shoulder, excess hair growth or hair thinning/loss, you may still wish to speak to your GP.

What’s your average cycle length? Let me know 👇🏽 and please SHARE if this was helpful!

SAVE these PCOS essentials for later 🫶🏽

1. 85% dark chocolate - rich in minerals like magnesium and zinc and polyphenols means it helps to reduce inflammation, insulin resistance and even androgen levels while also boosting mood. A great one for our luteal phase when we may be feeling more anxious and achey.

2. Kefir - a great source of probiotics to help support the gut microbiome. Also provides protein so a great addition to smoothies or breakfast bowls.

3. Apple Cider Vinegar - this is organic and with the mother meaning it again provides beneficial bacteria for the gut. ACV drunk with a little water before meals can also help to reduce the blood sugar response to foods.

4. Extra Virgin Olive Oil - again rich in polyphenols, anti inflammatory, good source of heart healthy fats. Dark, glass bottle and single origin!

5. Flaxseed - Phytoestrogenic, can act as an adaptogen for estrogen levels, gently lowering or raising as required. As it’s pre-ground it’s best kept in the fridge.

6. Chia seeds - great source of fibre, great for gut health, great for breakfasts, a complete protein so contains all 9 amino acids that the body needs. Very useful when constipated.

7. Almond Butter - Great blood sugar balanced snack paired with apple slices or on top of protein porridge. 100% almonds, nothing else and in glass.

8. Organic Eggs - Amazing source of protein and choline. Choline deficiency is associated with fatty liver which can affect women with PCOS. 3 eggs for breakfast is a sweet spot for PCOS.

9. Porridge Oats - Good source of complex carbs which means it’s digested more slowly for stable blood sugar. Can also be blitzed for gluten free baking.

10. Rice Sachet - I love these for quick lunches, this one also contains quinoa and seeds for extra plant food variety which the gut loves. As this rice is cooked and cooled, it has built up prebiotic resistant starch for even more gut goodness.
Don’t microwave in the plastic sachet - either pour into a pan to heat or microwave it in a bowl.

PCOS nutrition is a minefield so I truly hope you find this helpful! Keep it simple with whole foods and you can’t go wrong ❤️

PCOS has taught me a lot about myself and it continues to every day!

I’m 7 years and 2 kids into this journey, it’s ever changing and ever evolving but the core principles I implemented back in 2018 are still the principles I swear by today.

✅Blood sugar balance
✅Daily movement
✅Good gut health
✅Stress reduction
✅Rest / sleep
✅No major food restriction

It’s never steered me wrong!

If you’d like to know more about how you can get control of your PCOS symptoms, comment PCOS and I’ll send you the details ❤️

4 Types of PCOS 🔥

Ok so let me just start by saying that I prefer to refer to these ‘types’ as ‘drivers’ of PCOS, because often they’re what is driving up those androgens and driving those unpleasant symptoms.

Also, please do bear in mind that there is often crossover and we can have a combination of drivers.

For example…

High insulin causes inflammation and it causes stress hormones to rise

However…

The best weapon we have against PCOS is knowledge!

Use this information as a starting point to identify what is driving YOUR unique PCOS symptoms and stay tuned for how to target specific drivers.

If you’re not already, make sure to follow @londonwellnesscoach for more quality of life-changing PCOS info and don’t forget to SAVE this post to come back to.

❤️

Please just help me with my PCOS 😩🫩🥴

Ladies I know the frustration well but there is SO much more you can do to improve symptoms if you choose not to be on the contraceptive pill!

If I had to start my PCOS journey again, I’d start with these simple tweaks…

🫶🏽 30g of protein at breakfast

🫶🏽 Sunlight exposure first thing

🫶🏽 10 minutes of walking after meals

🫶🏽 Protein and fibre (veggies) with every meal

🫶🏽 No doom scrolling before bed

These alone will help to balance blood sugar, improve gut health, reduce cravings, improve energy and regulate circadian rhythm for better sleep.

Cysters WE have the power over our PCOS, I promise you!

For more evidence based PCOS help you can trust, be sure to follow @londonwellnesscoach ❤️

It’s PCOS Awareness Month 🥳

My favourite month of the year where I get to spread information that I KNOW will change some of my fellow Cysters lives!

For those of you who don’t know me, I’m Lauren, a mama of two under 4 and I have PCOS.

I used to have crippling symptoms like acne, hair loss, weight gain, anxiety, IBS, eczema and completely absent periods that left me miserable, terrified of infertility and stuck on the contraceptive pill because it was the only thing I knew of that could keep my symptoms at bay.

Until I decided enough was enough and I educated myself on how I could eat and move to get my symptoms under control.

It took time but now a registered nutritional therapist, my symptoms are under control, I have two beautiful babies and now I help other women do the same (how lucky am I!)

So if you’re tired, overwhelmed and quite frankly sick of being ruled by your PCOS symptoms or you’d like to boost your fertility with PCOS, you’re in the right place.

Stick around for non-stop PCOS education for the whole of September ❤️

TTC journey taking its toll?! The burnout is real 🫠

I’m not the only one who’s wished insemination was an option after months and months of unsuccessful baby making 😅

I know this because I’ve had friends and clients tell me the same!

As someone with PCOS who actually wasn’t even ovulating when they first started trying (🙈 I know), I truly understand how exhausting it is keeping seggs regular AND interesting. Unfortunately for both partners it can become functional and pressurised leading to missed opportunities.

Well not any more…

The Applicator Extra from @twoplusfertility is GENIUS!

It’s a safe and simple way to help sperm meet egg without the pressure of actually doing the deed and its sperm cradle technology helps sperm stay close to the cervix for up to an hour.

As you can see from the video, it’s easy to use and each pack comes with 3 sets containing all you need to keep your TTC journey progressing at a fraction of the cost of in-hospital fertility treatments.

I really think this is a game changer for those on a long TTC journey, suffering with burnout or struggling with the pressure of performance.

If you’d like to give The Applicator Extra a try you can use my code LONDONWELLNESS15 for 15% off.

(and please let me know if you’re successful so we can do a virtual happy dance together!)

Good luck loves ❤️

#ad #pcossupport #pcospregnancy #ttcwithpcos #ttcpcos #pcosttc #pcosttcsupport #ttcsupport #ttcuk #ttc #applicatorextra #twoplusfertility #twoplusapplicator #pcosfertility #pcosfertilityjourney

AD | Non-hormonal, non-invasive contraception…SIGN ME UP! 😍

After nearly two years, I’m switching back over to @naturalcycles Birth Control mode and I’m actually so excited to start tracking my cycle again!

Obviously though, with the return of my ovulation comes the risk of pregnancy, and after 4 straight years of pregnancy and breastfeeding, my baby making days are over 😅

Thankfully the Natural Cycles app is able to use my temperature trends and period data to pinpoint my fertile window and confirm my daily fertility status - giving me peace of mind by showing me when I’m fertile and need to take extra precautions.

✨ What’s incredible is that it’s 93% effective with normal use and 98% with perfect use ✨

And just so you know, ‘perfect use’ is easy to achieve - you just don’t get intimate on red days or use a barrier method for protection.

As women, our needs and preferences for contraception are as unique as our cycles but my own hormonal symptoms were out of control on the pill, so Natural Cycles has been a breath of fresh air.

If you’d like to see how Natural Cycles could work for you too, you can use my code LWC for 15% off an annual subscription!

*Must be 18+ and does not protect against STIs

I’d argue I’m even cooler now tbf 😌

Gone were the days of conventional fabric softener, plastic food containers, guessing my way around my cycle and being literally blind to all the messages (symptoms) my body was throwing at me!

It’s cool to be body literate 🤩

It’s cool to say no to plastics 🤩

It’s cool to ditch the hormone disrupting chemicals 🤩

It’s cool to talk about poop 🤩

And I’m here for it!

Tell me, what did I miss off this list? What do you hear yourself say that makes you cringe a little?

Advice I’d give you about PCOS

I say this with love Cysters…

❤️ Weight does have an impact on PCOS - no it definitely isn’t a cause of PCOS so if anyone tries to blame your PCOS on weight you can send them my way, BUT losing just 10% of our body weight can really improve symptoms. I know that’s no small feat but it’s possible!

❤️ If you want to get pregnant, you probably don’t have the luxury of ‘just seeing what happens’ - if you’re ovulating infrequently or have an irregular cycle you’re going to need to really learn your body’s signs of ovulation to take advantage of every conception opportunity. With long cycles, missing ovulation can mean you have to wait months for the next one so get to know your body and start tracking that cycle. I highly recommend @naturalcycles for this (you can use my code LWC for 15% off).

❤️ If you’re still skipping breakfast but expecting symptoms to improve, you don’t really understand PCOS - the key drivers of PCOS are insulin resistance, heightened stress response and inflammation, all of which can be exacerbated by skipping meals. We want to keep blood sugar stable by eating regular balanced meals, to keep stress hormones and inflammation low.

❤️ If you’re vegan it’s going to be a lot more difficult for you to meet the protein goals needed to improve your symptoms - vegans don’t come for me. I’ve seen many women through my clinic and the ones who are vegan really struggle as their diet is often too high in carbohydrates and low in protein to really hit the macros we’re looking for.
Obviously it’s not impossible but it takes a lot more work and if you’re insulin resistant, I really do recommend eating meat.

❤️ All those supplements are a waste of money if you don’t fix your diet, sleep, gut health, mindset and move that body - I wish there was a magic pill for PCOS but there just isn’t and while key supplements can be extremely impactful, PCOS management really does need to be holistic for long-lasting symptom relief.

I hope you’ve found this helpful, please do share with our fellow Cysters and be sure to follow @londonwellnesscoach for more PCOS info you can trust ❤️

No more food guilt, no more deprivation, no more disordered eating 🥲

After YEARS of starving and punishing my body in every which way imaginable I finally decided to stop restriction.

Of course I still portion control but instead of counting calories I count nutrients, focus on blood sugar balance and the effects food have on how I FEEL.

And what a game changer it’s been!

No longer thinking about food all the time, no longer craving carbs and sugar.

I genuinely never thought I could get to this point but I’m so grateful I have!

If you’re stuck in a cycle of deprivation and binging or just want to understand food a little more, feel free to get in touch ❤️

Eyeing up the delectable bakes from @marleysbakery_barnet 😍 the best!

Perfectionism - stress hormones up ⬆️ + hormone balance ⬇️

Stress has a huge impact on hormone balance and for me to be the best I can be for my family and clients, I need to be in balance.

So I’ve had to say goodbye to doing everything perfectly.

It’s a work in progress to shut off those voices in my head that tell me that anything less than perfection is a fail…

But motherhood has taught me that showing up sometimes is all I can do and that’s good enough!

Anybody want to join me?

❤️

Actual footage 😆

I’m just a mum, trying to heal my kids allergies and eczema, support their gut health, avoid hyperactivity, protect their fertility and still keep a healthy relationship with food 🫠

Anyone else exhausted?!

Share with a mama just trying to do their best!

Had to remix this from @meathealth 🤣

YOU DON’T HAVE TO KEEP FIGHTING ALONE ❤️

I’ve been where you are now - exhausted by the constant analysis, wondering why you feel so bad, endless googling of symptoms and supplements. You feel stuck and you’re not getting the support you need.

I understand the frustration and desperation that comes from this situation which is why first sessions with my clients are always 2 hours long!

This is my chance to get to know them, truly get to know them. Their likes, dislikes, fears, triumphs, life experiences so that I can put together the pieces of the puzzle to find the root cause of their imbalances. And it’s their chance to finally let it all out, bare all, laugh, cry and know they’re no longer alone.

We combine nutrition, homeopathy, lifestyle changes and targeted supplements to bring mind, body and soul back into beautiful feminine balance.

And what an honour it is for me to see this take place 🥲

If you’ve reached breaking point and NEED to make that change, I have space for 1 client to start work with me 1:1 this month.

DM to apply ✨

It’s almost as if living on coffee, adrenaline and a prayer wasn’t good for me 😆

We have to laugh eh!

In all seriousness loves, if you’re not doing the basics like sleeping, eating breaky, hydrating and protecting your peace, don’t expect to feel great.

Society might expect us to do it all but we’re not machines and our bodies need looking after.

Share this with a friend who needs a reminder ❤️

SAVE this for when you next travel ☑️

As a mum with PCOS and blood sugar issues, I focus big time on blood sugar balanced meals for my kids and lunch boxes are no exception.

You will always find protein, fibre and healthy fats to keep her full, satiated and moods stable.

For a 5 hour flight I wanted to provide fun foods while keeping it low-tox and I think I did pretty well!

Here’s what she had:

😋 Cucumber slices and olives - fibre, hydration and fats

😋 Blueberries, apple and almond butter in a separate little pot - fibre, carbs, healthy fats

😋 @heckfooduk chicken sausages - protein

😋 @marksandspencerfood olive oil crisps - fun

😋 @crostamollica wrap with @finnebroguefoods nitrate free ham - carbs, protein

😋 @freddiesfarmsnacks Fruit and veg Shapes - fun

There’s always room for improvement so please if you have any lunch box faves, send them my way!

Share the love with other mamas and follow along for more family wellness tips ❤️

Lunch box reco from @gracekingswell

AD. Postpartum is tough, there’s no doubt about it!

I’ve been through it twice, and both times have been full of immense love and joy but also anxiety, self doubt and lots and lots of late night googling 😅

I don’t think I’ve ever googled ‘is this normal’ so much in my life and I know I’m not alone in that.

The @naturalcycles app has been a lifeline for me, especially in those overwhelming moments when the intensity of early motherhood felt like too much. It provided a space to learn, focus on my own feelings, and receive reassuring reminders that my emotions were both normal and valid.

Now, as I move beyond the first year postpartum, the app is helping me to navigate the return of my cycle and the inevitable hormonal shifts that come with it.

Everyone’s postpartum journey is different, and this is what has worked for me, but if you think you’d like to explore how the Natural Cycles app could support you too, you can use my code LWC at Naturalcycles.com for 15% off a yearly subscription and a free NC° thermometer!

*Natural Cycles is for 18+ and does
not protect against STIs.

The weight and diet obsession ends with me.

I made that decision a long time ago when I switched my focus to eating for health, moving my body for longevity and living intentionally for a quiet mind.

Instead of starving myself, constantly carrying food fear and guilt, exercising to punish myself all while riddled with anxiety.

I’ve watched generations of my family obsess over weight and when I had my daughter I made a conscious decision that this obsession ends with me.

I have a strict no body bashing rule, we don’t talk about weight, foods aren’t good or bad and I teach her to tune into her body’s needs so she can differentiate between feeling hungry ‘in her tummy’ or just wanting to eat something (both of which are ok!). A valuable skill at just 3 years old and one I hope gives her a solid foundation for body positivity and food freedom!!

So to all the mamas doing the work so that your kids don’t have to, I see you, I salute you.

This shiz ain’t easy but it really is worth it ❤️

MAKE SUNRISE JUICE WITH ME 🥰

When @huromuk got in touch to kindly gift me one of their slow juicers I pretty much bit their hand off!

I’m a huge fan of fresh juices as an easy way to get a hit of nutrients but our old juicer was loud, messy and difficult to clean.

The Hurom H330P slow juicer is the exact opposite! It’s nearly silent, juices in a way that maximises nutritional benefit and was a dream to clean…embarrassingly it took me longer to cut and peel the oranges than it did to clean the juicer 🙈

To make this super simple sunrise juice you just need 6 oranges, 6 carrots and a thumb of ginger. It made a good few glasses and was delicious with ice!

If you’d like to upgrade your juice game, you can use my code WELLNESSCOACH50 for £50 off ❤️

☀️ HOLIDAY DUMP ☀️

1. Besties
2. Trying to switch off my low-tox nutritionist brain, ignore all the plastic and seed oils and just enjoy the delicious food my grandmother stood cooking in the heat for us because that is how she shows us love 🥲
3. The littlest, sandiest, cutest toes
4. Sunsets and salt lakes
5. Kitties
6. Olive oil crisps sold at the bakery! Way ahead of the game
7. More apple than sense salad
8. Ice cream all day every day
9. The best @floholistics Absolutely loved the tint
10. First flight for Max

It’s not 5 star but I wouldn’t change it for the world. My heart is content and my soul is happy after spending a week with my Υιαγια ❤️

You’ll want to SAVE this one!

💊 Wrong type of magnesium
nervous system/stress/sleep = glycinate
Constipation = citrate
Muscle repair = malate

💊 Vitamin D without fat - as a fat soluble vitamin, vitamin D is best taken with a meal that contains fat

💊 B vitamins at night - B vitamins can be stimulating so are best taken in the morning

💊 Iron with coffee - taking an iron supplement at the same time as caffeine can majorly inhibit absorption. Best to leave a 2 hour gap

💊 Probiotics with antibiotics - it’s a great idea to take probiotics while on a course of antibiotics to help replenish and repopulate the gut microbiome but it’s best to take them 2 hours apart

💊 Thinking they’re all created equally - avoid supermarket supplements which are mostly synthetic and not readily absorbed by the body. Choose bioavailable, food based and for most people methylated supplements where possible

💊 Taking St John’s Wort with other medication - it may contraindicate medications like antidepressants so do check before taking

Did any of these surprise you?

Let me know in the comments and make sure you follow @londonwellnesscoach for more wellness myth busting!

#AD You CAN track your cycle with PCOS

I’ve never had a 28 day cycle in my life so I have always found period trackers frustrating and quite honestly, they left me feeling less-than for not fitting the mould.

Opening those apps day after day to see ‘ovulation due’ was soul destroying, especially because I was trying to get pregnant with no idea if I was actually ovulating.

When I found the @naturalcycles app I was finally able to track MY cycles, based on MY personal temperature and period data. This gave me real, invaluable insights into my cycle and fertile window. And spoiler alert…it worked and I gave birth to my daughter in 2021!

It’s so simple to use, you just take your temperature in the morning using the NC° thermometer or wear one of the wearable devices overnight (Oura Ring or a compatible Apple Watch), sync your data and the Natural Cycles app does the rest.

What I love about Natural Cycles is that it’s female lead and science backed, born from a want to empower women with the knowledge they need to take control of their health and fertility.

From personal experience as a woman with irregular cycles, I can’t recommend Natural Cycles enough.

If you’d like to try it for yourself, you can use my code LWC at Naturalcycles.com for 15% off a yearly subscription and a free NC° thermometer!

*Natural Cycles is for 18+ and does
not protect against STIs.

- Your bloating might not be gut related at all - think nervous system

- An egg has approx 6g of protein, 2 for breakfast is not enough

- You should be ovulating whether you want to get pregnant or not

- You could have thyroid issues even if your TSH level is ‘normal’

- You don’t need to eat all the artificial protein products to meet your protein goals

- The right exercise is the one you enjoy

- Fasting and cold plunging is the worst thing you can do for an already stressed body

SAVE these to come back to and please share with someone who might benefit ❤️

Story Time 📖

I still panic a little when Rae asks for something sweet and I have to do a quick scan of the fridge and cupboards to figure out what I can offer her to eat before hand or with it to help keep her blood sugar stable.

She is VERY sensitive to sugar so it’s something we have to watch but it’s everywhere and we can’t avoid it!

I’m putting together a masterclass aimed at parents looking to understand what to feed their children to support development, how nutrition impacts behaviour and mood and how we can improve gut health to support eczema, allergies and intolerances.

If you’d like to be the first to know about this invaluable offering, please comment or DM me the word YES ❤️

I’m just fed up of hearing the same story ok 🫠

It’s like a script…

“You have PCOS, here’s the pill, come back when you want to get pregnant, losing weight will help”

Without providing ANY diet and lifestyle advice aside from telling people who generally struggle to lose weight, to lose weight 🙃 make it make sense!

In truth, research shows that losing just 5-10% of body weight can improve PCOS symptoms, so I’m not claiming that this advice is wrong

BUT

Women with PCOS often experience intense carb and sugar cravings, fatigue, anxiety, have sluggish thyroids and often actually aren’t over eating - there are MANY reasons that our bodies hold onto fat.

So without providing nutritional support as a bare minimum, GPs are generally doing women a major disservice.

Women with PCOS need information on blood sugar balancing, sleep tips, mindset coaching because disordered eating and body dysmorphia is rife within the PCOS community and so much more.

This isn’t about GP bashing at all, there are amazing GPs out there, stuck within a system that allows 10 minutes per person. HOWEVER, I’ve been diagnosed with PCOS and both times were a flipping shambles and women tell me every day that their experience was exactly the same as mine.

So if you’ve had the same experience, please don’t allow an ignorant health care professional make you feel less than and remember that you’re not alone!

Feel free to DM me or comment COURSE and I’ll send you the link to my video course The Complete PCOS Plan - it’s basically all the info you need to actually lose weight and reduce your symptoms. I got you Cysters ❤️

Two amazing GPs who really care about women’s health @lifewithdramanda @drsemiya

HABITS THAT MAKE PCOS WORSE 😳

You’re going to want to SAVE this!

1. Skipping breakfast - it might seem like a good idea to save on calories but with PCOS, eating regularly keeps blood sugar stable and cortisol low which also keeps androgen levels down. Lower androgens = less acne, less hair loss, less excess hair, more regular periods and much more!

Instead ➡️ eat within an hour of waking 🙌🏽

2. Doing lots of cardio - when we think weight loss we think ‘eat less, move more’ but endless cardio is really not what PCOS bodies need and can lead to exhaustion without much loss for the effort.

Instead ➡️ do a mixture of whatever you enjoy - cardio, walking, yoga, pilates, resistance training. And remember that muscle increases insulin sensitivity so lift those weights Cyster!

3. Not snacking - I know this seems counterintuitive but cutting snacks and leaving huge gaps between meals can actually lead to dips in blood sugar, leading to major cravings and bingeing.

Instead ➡️ factor healthy balanced snacks like carrot and humus, olives and cucumber, apple and nut butter, dark chocolate and walnuts for a balanced pick me up between meals

4. Doom scrolling at night - I know we all do it sometimes but blue light from devices can REALLY mess with our sleep pattern. Research suggests that women with PCOS may already have a dysregulated circadian rhythm so anything we can do to support our sleep/wake cycle and feel more energised is well worth it.

Instead ➡️ read before bed, try journalling, meditation, put your legs up against a wall, hum, gargle and stay in dim light to encourage the switch into your ‘rest and digest’ parasympathetic nervous system as well as the secretion of the sleep hormone melatonin.

Are you making any of these PCOS mistakes?

Let me know if you make any changes and make sure you’re following @londonwellnesscoach for more PCOS info you can trust.

I really hope this helps ❤️

I could have accepted my diagnosis

I could have accepted what I was told at 14, that I probably wouldn’t get pregnant naturally

I could have accepted that I didn’t ovulate

I could have accepted that it was just part of PCOS

BUT I COULDN’T

So I went back to school, I studied hard, I retrained, I learned my body’s needs, how to fuel it so that it could do what I needed.

I stopped punishing my body for not working properly and instead showed it love, I nourished it, I set boundaries, I worked through trauma.

And it repaid me in the best possible way 🥹

Now it’s my mission to help YOU do the same!

I have space for ONE 1-1 client starting in May. DM me if you’re ready to take control of your fertility ❤️

No Organic, No Problem 😆

First things first, SAVE this post to come back to!

Is it just my children who would happy live on berries?! 🫐😅

With the price of food through the roof at the moment and berries being an especially expensive option, it’s not always possible to buy organic.

This fruit hack is quick, will save you money and reduce your exposure to pesticides!

Simply add 2 tbs of bicarbonate of soda to a large bowl of filtered water, allow fruit to soak for 15 minutes, rinse thoroughly and enjoy.

Research has shown that while washing in tap water alone can reduce pesticides by 26.7–62.9%, washing produce in a bicarbonate of soda solution can reduce pesticide residue by 66.7–98.9%.

For the price of bicarb you can reduce pesticides by up to 99% 🙌🏽

I must point out that this method only removes surface pesticides and cannot break down those absorbed by the fruit, however it’s a good middle ground.

If you find this hack useful please SHARE with others who might benefit and if you’re not already, follow @londonwellnesscoach for more health and hormone hacks

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My mission is to empower women to love the skin they’re in so that they finally start living a full and extraordinary life.

LAUREN JOHNSON REYNOLDS

The London Wellness Coach

If your life looks great on paper but feels crap in real life, we need to talk.

Wellness for you, your family & your team

HORMONE BALANCE & TTC

CORPORATE WELLNESS

FAMILY WELLNESS

PUBLIC SPEAKING & INFLUENCING

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My mission is to empower women to love the skin they’re in
so that they finally start living a full and extraordinary life.

If your life looks great on paper
but feels crap in real life,
we need to talk.

Wellness for you,
your family & your team

PUBLIC SPEAKING
& INFLUENCING