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Ever felt overwhelmed by diets and food rules?

Frustrated you keep putting on the weight you’ve just lost? 

Then intuitive eating might be your ticket to freedom. 

To help you stay healthy, without restrictions or guilt…

What is Intuitive Eating?

Intuitive eating is all about tuning into your body’s cues.

It was introduced in 1995 by dieticians Evelyn Tribole and Elyse Resch. As they noticed how their clients would struggle to keep weight off after a diet. 

So they recommended intuitive eating. 

Instead of following strict meal plans or counting calories…

With this technique you get to eat when you’re hungry and stop when you’re full. 

It’s about trusting your body to guide you towards foods that truly nourish you. Without denying yourself little treats here and there. 

What Does The Research Say?

Even though the amount of research on intuitive eating is still quite limited…

The results are more than promising. 

Intuitive eating connects physical and mental health, while allowing you to reconnect to your body’s cues.

With over 100 studies to date, it can help you easily maintain a healthy weight.  

How Does It Work?

Instead of following strict diet rules…

You tune into your body’s natural hunger and fullness signals. 

Meaning you eat when hungry and stop when satisfied.  Without any judgement or guilt. 

This encourages you to listen to your body’s needs. So you can enjoy all foods in moderation. 

You are encouraged to pay attention to how different foods make you feel.

Full and satisfied? Bloated, sluggish and unwell?

This will help you develop a healthier relationship with food… While also figuring out what works best for your body. 

Fostering a great sense of well-being overall. Mentally and physically.   

The Key Principles

Intuitive eating is guided by several key principles. 

Firstly, it encourages you to reject the diet mentality.

By ditching rigid food rules, you can start to honour your natural hunger. Eating when your body needs it. 

Intuitive eating also encourages you to trust your body. Making food choices based on what feels nourishing and satisfying for you.

More importantly?

No foods are labelled as “good” or “bad”. Allowing yourself to enjoy variety in moderation. 

Honouring Your Health

When it comes to being healthy, the number on the scales is not the be all and end all. 

With intuitive eating you can work on listening and trusting your body, while also looking out for your mind too. 

So you can say goodbye to strict diet regimes and food restrictions. 

A true game-changer for your health and mental well-being. Will you give it a try?

Hay fever season is upon us…

And for many, it brings sneezing fits, itchy eyes, and overall discomfort.

But fear not! There are natural ways to combat hay fever and find relief without relying solely on medication. 

Here are five natural remedies to help you tackle those pesky symptoms and enjoy the outdoors with ease.

Local Honey

Did you know consuming local honey might help alleviate hay fever symptoms?

Local honey contains small amounts of pollen from your area. Acting like a natural vaccine against allergens. 

By regularly consuming a spoonful of local honey, you may build immunity to the pollen causing your hay fever.

 So, next time you’re at the farmer’s market, grab a jar of honey and give it a try!

Quercetin-Rich Foods

Quercetin is a natural compound found in many fruit, veg, and herbs. 

Acting as a potent antihistamine. 

So try adding quercetin-rich foods into your diet. Think apples, berries, dark grapes, onions, and kale. Even dill, capers and green tea. 

This way you can help reduce the release of histamines in your body. And help alleviate hay fever symptoms. 

Butterbur Extract

Butterbur, part of the sunflower family, is a plant native to Europe and Asia. 

It has been used for centuries as a natural remedy for various ailments, including hay fever. 

All thanks to its strong anti-inflammatory and antihistamine properties. 

Studies have even shown butterbur supplements can significantly reduce hay fever symptoms. Including sneezing, nasal congestion, and itchy eyes.

Without causing drowsiness like some over-the-counter medications. 

Steam Inhalation

A simple way to relieve congestion. Soothing irritated nasal passages. 

Simply, boil a pot of water. Then carefully lean over the steam with a towel draped over your head. Breathe deeply for a few minutes. 

This way the warm steam gets into your sinuses and helps loosen mucus buildup. 

For added relief, consider adding a few drops of essential oils. Like eucalyptus or peppermint. Or even some chamomile tea bags. 

These are known for their decongestant and anti-inflammatory properties. 

Nurture Your Gut 

Did you know a significant amount of your immune system cells live in your gut?

This means a balanced gut could help boost your body’s defence against allergens. Including those which trigger your hay fever. 

So try probiotic-rich foods: Natural yoghurt, kefir, sauerkraut and kimchi among others. 

Packed with beneficial bacteria your gut will love. Helping to strengthen your immune system. 

Natural Relief

Combating hay fever doesn’t have to mean relying solely on medication. 

By incorporating these natural remedies into your daily routine, you can help ease your symptoms.

So you can enjoy the beauty of spring. Without the hassle of hay fever holding you back.

Across the UK, thousands of men are enjoying a healthier prostate, reduced swelling and a return of normal urinary function.  

Every day we receive countless inspiring stories of how Protect + Perform has helped men regain their confidence and best health. 

Enjoying a more restful night’s sleep and trouble-free days, without the constant need ‘to go’. 

Here’s what they’ve got to say:

Improved Bladder Control 

 Protect + Perform has hundreds of 5-star reviews on Trustpilot and our website. 
Most people report more normal bladder function and control. As well as reduced swelling and discomfort. Allowing them to enjoy increased independence. 

Better Sleep 

Because of the return of normal bladder function, many men also report better sleep. 

Without waking up repeatedly needing to use the toilet. 

Normal Frequency & Flow

Protect + Perform combines 33 powerful prostate ingredients. Backed by science and carefully selected to support normal urinary function. 

Many people report increased flow, healthier frequency and more ease in fully emptying their bladder. 

Peak Men’s Health 

It’s amazing to see just how life-changing Protect + Perform can be to men of any age. 

Having helped hundreds of people already lead more confident, independent lives. 

Are you our next success story? Don’t forget to leave a review! 

We’re deep into winter and with it come colds, viruses and the flu.

Lots of people are also struggling with lack of energy and motivation. So staying healthy and active during this time of year can seem daunting. 

But it doesn’t have to be. 

In fact, by adding a few powerful herbs and spices to your diet, you can fortify your immune system, while also giving you a much needed boost of energy.

So here are the best herbs and spices for your health this winter. Most are probably already in your kitchen…


A true immunity guardian and the perfect addition to your roasts and stews. 

Rich in antioxidants, it can fight off bacteria and even help reduce inflammation. What’s more, studies show rosemary can improve blood circulation, memory and concentration.

Definitely needed during the darker mornings at work.

But the benefits don’t stop there. 

If you struggle with your mood during winter, rosemary oil can be just the thing for you.

As research shows, the sweet aroma of rosemary can improve your mood and relieve stress. 


Thyme was a popular medicinal herb in ancient Greece, used as incense and added to bath waters. 

Nowadays, thyme is known for its antibacterial and antifungal properties. Making it a great decongestant if you have a cold.

It’s also rich in vitamins C and A, proven to support a normal immune system. 

So don’t be shy to sprinkle some extra thyme over your roast potatoes or pasta sauce. 


Not just a tasty spice for your cinnamon rolls. 

Its active component, cinnamaldehyde, regulates your blood sugar levels. Keeping your cravings in check and your energy levels up.

Cinnamon is also known to reduce inflammation, defending against infection, colds and the flu.

So next time you make your morning cup of coffee, why not add a few sprinkles of cinnamon?


Studies have shown ginger can boost your blood circulation, combating winter sluggishness and supporting a healthy heart. 

Making it a great addition to any heart-warming winter soup. 

What’s more, it’s a powerful antioxidant. Soothing joint and arthritis inflammation, which can be particularly worse because of the cold.

And if you do end up catching a cold, then hot lemon and ginger water is the perfect inflammatory for a sore throat. 


Another strong antioxidant. With studies linking it to lower blood pressure, because of its diuretic effects.

What’s more, adding cardamom to your curry or making cardamom cake can help  treat infections.

Easing congestion by opening up your airways, helping you breathe easily. 


Known for its vibrant yellow colour, which it gets from curcumin, its active component. 

As an anti-inflammatory, turmeric not only supports stronger joints and a smoother digestion, but also acts as a mood-booster.

You see, curcumin can support normal brain function and memory. Reducing anxiety and triggering your “happy-hormones”. 

Ideal for making it through the January’s blues. 

But don’t forget to pair turmeric with black pepper. As the combination helps your body absorb even more of turmeric’s active nutrients. By an impressive 2,000%! 


Another joint defender. Helping to soothe inflammation-related pain. 

And with its antibacterial properties, nutmeg can boost your immune system, preventing infections. 

And that’s just the start.

This soothing, delicious spice also promotes relaxation, easing tension and stress. Even supporting a better night’s sleep. 

So, with its warm and nutty flavour, it’s the perfect addition to a glass of mulled wine, a cup of homemade chai or your favourite dessert.

Winter Wellness

Winter can be a challenging time. 

With the holidays over and the dark cold nights, it’s easy to find yourself feeling under the weather. But some small additions to your diet can offer you the extra support you need during this time.

Herbs and spices will not only enhance your dishes, but also fortify your immune system and work as powerful energy and mood boosters. 

So you can make the most of the next few months, with a healthy body and a healthy mind.