| 2 | Monday | Gut health
symptom call-out | Reel
(talking head + text overlay) | POV: You need a laxative every time you want to go… and you're already planning to double up for vacation 😩 | Clip 1: Hook on screen.
Clip 2: "Relying on laxatives long-term usually means something in your routine needs attention."
Clip 3: Things that often help:
• fiber, added slowly
• enough fluids
• regular meals (especially breakfast)
• daily movement
• a feet-up position on the toilet
• time to actually go, without rushing
Clip 4: "Still stuck? Talk to your doctor or dietitian. Constipation has lots of causes and you deserve a real plan."
Clip 5: "Comment MOVE for my free guide 👇" | Most people think constipation = "just eat more fiber." Fiber helps, but it's only one piece. 💩
Things that make a real difference:
🌾 Fiber, added slowly (too much too fast = bloating)
💧 Enough fluids, especially as fiber goes up
🍳 Regular meals. Eating, especially breakfast, wakes up your gut
🚶♀️ Daily movement, even a short walk
🦶 A footstool to raise your knees on the toilet
⏰ Not rushing. Your gut likes routine
If you've been relying on laxatives for a while, please don't just push through. Constipation can have many causes, and a doctor or dietitian can help you find yours.
👇 Comment MOVE and I'll send you my free guide to a happier gut. | Comment MOVE for the free gut guide | #guthealth #constipationrelief #dietitian #digestivehealth #guthealthtips |
| 3 | Tuesday | Histamine
myth-busting | Carousel (6 slides) | Thinking about a low-histamine diet? Read this first. 👇 | Slide 1 – Hook
Thinking about a low-histamine diet? Read this first.
Slide 2 – What histamine is
Histamine is a natural compound your body makes. It's also found in some foods, like aged cheese, cured meats, wine and leftovers.
Slide 3 – Why it gets confusing
Symptoms linked to histamine (headaches, flushing, hives, gut upset) overlap with MANY other conditions. Get checked before you assume.
Slide 4 – Short-term, not forever
A low-histamine diet is meant as a short trial with a professional, followed by adding foods back to find YOUR tolerance.
Slide 5 – The risk of a long "no" list
Cutting out lots of foods for a long time can leave gaps in nutrients and make eating stressful.
Slide 6 – CTA
You don't have to figure it out alone. Book a call (link in bio) and let's build a plan that fits you. | Histamine is having a moment online, and I get why. If you're dealing with headaches, flushing or gut flares, you want answers. 💚
But here's what I tell clients:
✔️ Histamine symptoms overlap with a lot of other conditions, so get assessed first
✔️ A low-histamine diet is a short-term experiment, not a forever plan
✔️ The goal is finding the foods YOU tolerate, then adding back as much as possible
The longer the "no" list, the harder it is to get the nutrients you need and actually enjoy eating.
If this sounds like you, let's work through it together. Link in bio to book a discovery call. | Book a discovery call (link in bio) | #histamineintolerance #lowhistamine #dietitian #guthealth #foodsensitivities |
| 4 | Wednesday | Client transformation
(anonymised) | Reel
(talking head, text overlay) | She came to me with a list of 20+ "unsafe" foods… and it kept growing. | Clip 1: Hook.
Clip 2: "She'd been told to just keep cutting foods. Bloating and headaches stayed."
Clip 3: What we focused on:
🧩 a structured elimination, then careful reintroduction
🍽 regular, balanced meals
🌾 rebuilding fiber variety slowly
🧘♀️ stress and sleep support
Clip 4: "A few months later she eats a much wider variety of foods and her bloating is rare."
Clip 5: "Your list should get shorter, not longer. DM GUT for next steps." | Her food list wasn't the problem. The way she'd been told to use it was. 💚
When she first came to me, she was avoiding 20+ foods and still feeling bloated and foggy most days.
Together we:
🧩 Ran a structured elimination, then reintroduced foods one at a time
🍽 Built regular, balanced meals so her body wasn't running on empty
🌾 Slowly brought fiber variety back
🧘♀️ Made space for sleep and stress support
Today she eats a much wider range of foods and bloating is the exception, not the rule.
✨ If your list of "safe foods" keeps shrinking, it's time for a different approach. DM GUT and we'll talk next steps.
Shared with permission. Individual results vary. | DM GUT for next steps | #clientwin #foodsensitivities #bloating #guthealthdietitian #dietitian |
| 5 | Thursday | Gut health
education (save-worthy) | Carousel (7 slides) | 8 gut health non-negotiables (from a dietitian) | Slide 1 – Hook
8 Gut Health Non-Negotiables (from a Dietitian)
Slide 2 – Eat the rainbow
1️⃣ Aim for variety: about 30 different plants a week (herbs, grains, nuts and seeds count!)
2️⃣ Don't over-restrict. Long-term elimination diets can shrink the variety your gut bacteria need.
Slide 3 – Fiber, the smart way
3️⃣ Mix fiber types: oats, chia and beans + veggies, flax and whole grains
4️⃣ Increase slowly and drink more water as you go
Slide 4 – Add fermented foods
5️⃣ Yogurt or kefir with live cultures, kimchi, sauerkraut, miso
Slide 5 – Go easy on irritants
6️⃣ Alcohol and frequent painkillers like ibuprofen can irritate the gut lining (talk to your doctor about your meds)
Slide 6 – Lifestyle counts
7️⃣ Move daily, sleep 7-9 hours and manage stress. Your gut and brain talk constantly.
8️⃣ Don't guess for months. Persistent symptoms deserve a proper assessment.
Slide 7 – CTA
Save this + share it with your gut-health buddy. Which one do you need to work on? 👇 | Your gut affects so much more than digestion: energy, mood, even how you sleep. 🌿
These are my non-negotiables:
🌈 Plant variety (aim for 30 a week)
🚫 No long-term over-restricting
🌾 Fiber, increased slowly with water
🥬 Fermented foods a few times a week
🍷 Go easy on alcohol + frequent painkillers
🚶♀️ Daily movement
😴 Sleep + stress support
🩺 Get persistent symptoms checked
Save this to come back to. Which one are you working on this week? Tell me below 👇 | Save + comment which habit you're working on | #guthealth #microbiome #guthealthtips #dietitianapproved #30plantsaweek |
| 6 | Friday | Iron
symptom call-out | Reel
(text on screen + B-roll) | Always tired, even after a full night's sleep? Let's talk about iron. | Clip 1: Hook.
Clip 2: Common signs of low iron:
• fatigue that doesn't improve with rest
• feeling cold
• shortness of breath on stairs
• brittle nails or hair shedding
Clip 3: Common causes:
• heavy periods
• not eating enough iron-rich foods
• absorption issues (like celiac disease)
Clip 4: Food tip: pair iron foods with vitamin C (beans + peppers, steak + broccoli, oatmeal + strawberries)
Clip 5: "Don't self-diagnose. Ask your doctor for a blood test, including ferritin." | If you're tired ALL the time, low iron is one thing worth checking. 🩸
Common signs:
• fatigue that doesn't improve with rest
• always feeling cold
• out of breath on the stairs
• brittle nails or extra hair shedding
Common causes include heavy periods, low intake, and conditions that affect absorption like celiac disease.
Food tip: pair iron-rich foods with vitamin C to help absorption. Think beans with peppers, or oatmeal with strawberries. 🍓
Please don't start iron supplements on a hunch. Too much iron can be harmful. Ask your doctor for a blood test that includes ferritin, then we can build a plan together. | Share with a friend who's always tired | #irondeficiency #lowiron #womenshealth #dietitian #fatigue |
| 7 | Saturday | Recipe
(holiday side) | Static post / single image | Shaved Brussels Sprouts with Maple-Thyme Dressing 🍂 | Ingredients
• 1 lb Brussels sprouts, shaved or thinly sliced
• 2-3 Tbsp olive oil
• Sea salt
• 1-2 Tbsp maple syrup
• Fresh thyme, chopped
• Optional: pumpkin seeds for crunch
Instructions
1. Shave the sprouts with a knife or food processor.
2. Sauté in olive oil with salt over medium heat, 5-7 min, until golden but crisp.
3. Turn off the heat; toss with maple syrup + thyme.
4. Top with pumpkin seeds. | Need an easy holiday side that isn't swimming in cream? This one's on repeat at my house. 🍂
Shaved Brussels sprouts, sautéed in olive oil, tossed with maple + thyme. Done in 10 minutes.
It's naturally free of vinegar and citrus, so it's a nice option if you're working through food sensitivities with your dietitian. And the pumpkin seeds add crunch plus a little magnesium and zinc.
Full recipe on the image. Save it for your holiday menu! 📌 | Save for your holiday menu | #holidayrecipes #brusselssprouts #easysidedish #dietitianrecipes #healthyholidays |
| 8 | Sunday | Personal story
(connection) | Reel
(morning routine B-roll + voiceover) | My body forced me to slow down… and I finally listened. | B-roll: slow morning (coffee or tea, journaling, a walk outside, breakfast).
Voiceover:
"For years my mornings were go-go-go: skip breakfast, hard workout, rush into the day.
Then [a tough health season / burnout] made me rethink it.
Now my mornings look like:
• breakfast within an hour or two of waking
• a walk instead of HIIT on low-energy days
• 5 quiet minutes before my phone
Slower doesn't mean lazy. It means listening." | For a long time, I treated my mornings like a race: no breakfast, hard workout, straight into emails. It worked… until it didn't.
[A tough health season / burnout] made me slow down and actually listen to my body.
Now my mornings look more like:
🍳 breakfast soon after waking
🚶♀️ a walk on low-energy days
📵 a few quiet minutes before my phone
This wasn't about losing discipline. It was about giving my body what it needed in that season.
If you're running on empty, this is your sign to shift the inputs. 💚 What does your morning look like? | Comment what your morning looks like | #morningroutine #slowliving #dietitianlife #selfcare #nervoussystemsupport |
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