Hey Reader

Let's talk about carbs. A new client suggested in our first meeting that maybe the problem with her weight and energy levels was her carb consumption, and wondered if she should avoid them. The answer is... it depends!

There has been a lot of buzz in the press in recent years about keto diets, carnivore diets, and countless other ways that promise to revolutionise your health. These diets may seem like fads, but for a lot of people, they work wonders. What they don't tell you is that it isn't so much about dodging carbohydrates, it's about ditching the highly processed convenience foods that have become staples. Any diet that involves replacing ultra-processed foods with foods the body recognises will have miraculous results no matter who you are.

So, what's the truth about carbs? If you eat "clean carbs", does that mean all is well? In real terms, I have come to believe that carbs are much-needed fuel if you are working at a high capacity and/or exercising. While some people can make it work for them, most people will find eating the right level of carbs beneficial to performance. But finding the right level and timing is key to making it work.

Everybody has individual carbohydrate needs (active vs sedentary lifestyles are a huge factor here) so I encourage you to play with your carbohydrate sources, daily levels and even the timing of them.

For example, in my case:

• Fruit and vegetables: I eat my fruit and veg with reckless abandon! I eat large quantities of both all day, every day.
• Starchy carbs: My mental performance drops when I eat starchy carbs yet I need them for a good night's sleep. I eat a sensible portion of carbs with dinner every night. For me, this is usually white rice or potatoes as I digest them well.
• Quick sugars: Sweets and other sugary treats spike my blood sugar to the extent that 5 gummies give me the shakes! I do have sugary treats but they are strictly reserved for special occasions and always eaten after a balanced meal to slow digestion.

It took a lot of playing around with my food sources to find out what was right for me, but now I enjoy a sharp mind and good energy during the day whilst getting a good night's sleep. Don't be afraid to experiment! We are all individual and process things differently. Once you balance your carbs at a level that feels good for you, just remember that in times of extreme pressure, either physical or mental, you may need a bit more. Knowing this in advance can help you plan for it, resulting in a slightly bigger portion of veg with your lunch, rather than a glazed doughnut and the resulting sugar crash.
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​Moments to Savour

• Something I loved: Watching both the IFBB World Championships and the Olympia. I may be done competing till next year but there was plenty of inspiration!
• Something I learnt: That I CAN grow crops in my house despite limited sunlight! Looks like I'm late to the party, but I discovered Click & Grow and will definitely be giving them a whirl...
• Something I ate: Tom Yum noodle pot from my local Vietnamese and Thai restaurant with some added strips of chicken and spring onion. Their instant noodles are free of nasties and have got as far as Selfridges! So delicious, so convenient and nothing harmful!

If you're having difficulty finding what works for you, hit reply and let me know. An outsider's perspective may be just what you need.

Have an amazing week!

Zoey Nutrition & Health Coach

PS So excited to see how many of you have pre-ordered Food Labelling Deciphered! If you haven't done so yet, launch date is around the corner so pre-order now for a 33% discount!​

PPS I almost forgot to mention that I was shortlisted for the Great British Workplace Wellbeing Awards 2024 in the category of Female Health Advocate! It is an incredible honour to be listed with such outstanding people!

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