Building the foundations for lasting health

When it comes to health, there’s no one size fits all solution. Your body, biochemistry, and lifestyle are unique. And so should be your approach to wellbeing.

That said, there are universal foundations that support better health. These are the daily habits and gentle shifts that help your system function at its best. This is the groundwork we build before layering in deeper, personalised treatment. Below are the 8 foundations I consider to be the fundamentals of health and to building the foundations for lasting health.

1. Nutrient dense whole foods

Every bite you take has the power to either create balance or imbalance in your body. Focus on nutrient dense, unprocessed foods that support blood sugar, hormones, and cellular function.

Start with:

• Protein with every meal (meat, eggs, fish, legumes)

• Colourful vegetables for antioxidants, phytonutrients and fibre

• Healthy fats to support hormones and brain health (olive oil, avocado, nuts, seeds & fish)

• Reducing refined sugars and processed oils as these drive inflammation

• Eat mindfully and until you are full, your health can still be impacted from eating healthy foods if you are putting on excessive weight.  

  
  

Remember: small, consistent improvements matter more than perfection. These changes don’t happen overnight.

2. Support your metabolic health & balance blood sugar

Your metabolism is your body’s energy system. When supported, it delivers steady energy, clear focus, clearer skin, fewer cravings, improved fertility and balanced hormones.

Metabolic dysfunction, on the other hand, often underlies fatigue, weight gain, insulin resistance, hormonal imbalance, and increased risk of many chronic health conditions.

Foundational steps to support your metabolism:

Eat regular, balanced meals: Include a source of protein, healthy fats, and fibre with every meal. This combination helps to keep blood sugar stable and reduces insulin spikes.

Move after eating: Even a short 10-minute walk after meals can significantly improve blood sugar control and digestion.

Reduce processed foods: Minimise ultra-processed foods, refined carbohydrates, and industrial seed oils. These drive inflammation and metabolic stress.

Support your gut health: Your gut plays a major role in regulating insulin sensitivity and inflammation. See the Gut Health section for steps to strengthen your microbiome and improve digestion.

Support your liver: The liver is central to blood sugar and hormone balance. See the Environment section for ways to reduce chemical load and support detoxification pathways.

Regulate your nervous system: Chronic stress impair metabolism. Prioritise calm, restorative practices to help your body shift out of “fight or flight” and into repair mode.

Optimise your sleep and light exposure: Getting natural light in the morning and limiting screen time at night helps regulate insulin, cortisol, and appetite hormones. See Light, Circadian Rhythm & Sleep for more detail.

Stay flexible, not extreme: Avoid restrictive diets or skipping meals. A healthy metabolism can efficiently use both carbohydrates and fats as fuel when needed - this is called metabolic flexibility.

3. Strengthen your gut

Your gut is home to trillions of microbes that influence digestion, hormones, skin, immunity, and even mood. When the gut is imbalanced, it can drive inflammation, nutrient deficiencies, acne, fatigue, and fertility issues. Restoring balance here lays the groundwork for healing throughout your entire body.

Support your gut by:

• Eating a wide variety of plant fibres (vegetables, fruits, legumes, nuts, and seeds) to feed beneficial bacteria and support regularity.

• Including polyphenol-rich foods such as green tea, pomegranate and blueberries. These compounds nourish beneficial bacteria and reduce inflammation.

• Adding enzyme-rich foods like kiwi fruit and papaya to naturally support digestion and aid regular bowel movements.

• Including fermented foods (if tolerated) such as sauerkraut, kefir, or yoghurt for healthy bacterial diversity.

• Using bitter foods such as rocket, dandelion leaves, radicchio, or lemon in warm water to stimulate digestive enzymes, bile flow, and support liver function.

• Eating slowly, chewing thoroughly, and avoiding rushed meals to enhance nutrient absorption.

• Limiting alcohol, processed foods, tap water and unnecessary antibiotic use.

4. Lighten the load on your liver

Your body is constantly exposed to chemicals, plastics, fragrances to pesticides and heavy metals. These can place an extra burden on your liver, the organ responsible for detoxification and hormone clearance (to name a few).

Reduce your toxic load by:

• Switching to natural cleaning and personal care products.

• Using glass or stainless-steel containers for food and water (avoid plastic and non-stick coatings).

• Avoiding synthetic fragrances, air fresheners, and aerosols.

• Eating organic or spray free produce where possible to reduce pesticide exposure.

• Supporting your liver with whole foods like beetroot, lemon, ginger, cruciferous vegetables, garlic, and leafy greens.

• Drinking plenty of filtered water (see Hydration).

5. Regulate your nervous system & light exposure

Your nervous system sets the tone for how your body heals, digests, and balances hormones. Constant stress keeps the body in “fight or flight” mode, which can slow digestion, raise blood sugar, disrupt sleep and fertility.

Support your nervous system by:

• Practising slow breathing, meditation, or journaling daily.

• Spending time outdoors and grounding in nature.

• Reducing screen time and overstimulation where possible.

• Getting morning sunlight within 30–60 minutes of waking to reset your body clock and regulate cortisol.

• Dimming lights in the evening, using red lights and creating a calm bedtime routine.

6. Prioritise deep, restorative sleep

Sleep is when your body repairs, detoxifies, and regenerates. Poor sleep affects hormones, blood sugar, skin, and mood.

To improve sleep:

• Keep a consistent bedtime and wake time (even on weekends where possible).

• Get morning sunlight exposure to set your circadian rhythm.

• Limit caffeine after midday.

• Avoid screens and bright lights 1–2 hours before bed.

• Keep your bedroom dark, cool, and quiet.

• Eat dinner 3 hours prior to bedtime where possible.

• Create a wind-down routine with herbal tea, gentle stretches, or reading.

7. Hydrate with intention

Water is essential for energy, detoxification, and cellular function. Your body is made primarily of water molecules . Every cell, tissue, and organ relies on proper hydration to function optimally. Even mild dehydration can contribute to fatigue, constipation, headaches, dry skin, and poor concentration.

Support your hydration by:

• Drinking around 2–2.5L of water daily, adjusting for activity level, weather, and individual needs.

• Choosing filtered, mineralised water to support true cellular hydration. This ensures you’re not only replacing fluids, but also key electrolytes.

• Adding a pinch of sea salt or trace minerals to filtered water to remineralise.

• Reducing excess caffeine and alcohol, which can dehydrate your cells.

  
  

To learn more about filtering your water, read my blog post dedicated to this here.

8. Move your body daily

Movement is medicine. It supports hormone balance, circulation, lymphatic flow, and mental wellbeing.

Aim for:

• Daily gentle movement - walking, stretching, Yoga, or Pilates.

• Strength training 2–3 times weekly to support metabolic and bone health.

• Moving your body regularly throughout the day - avoid long periods of sitting.

• Exercising for energy, not punishment - choose movement you enjoy.

Where healing begins

True healing takes commitment, patience, and consistency. Motivation sparks change, but habits sustain it.

“You can’t out supplement an unbalanced foundation.”

Start with the basics. Master the fundamentals. From there, everything else becomes easier.

Allison x