Posts by Dr Karen’s Team
Small Shifts, Big Gains: How Tiny Environmental Changes Can Transform Your Health
When people think about improving their health, they usually imagine BIG, dramatic changes like joining a gym, overhauling their diet, or starting a strict new routine. But here’s the truth: Lasting health isn’t built on willpower alone. It’s about designing an environment where the healthy choice is the easy and natural choice. One of my…
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Case Study: The Hidden Risks of Under-fuelling in Young Athletes
When “Dehydration” Wasn’t the Whole Story Meet Alex, a 16-year-old triathlete with huge potential. He was training hard for the national championships – swimming, cycling, and running 6–7 days a week. His coach described him as “talented and driven.” But one day, during what should have been a routine training session, Alex felt his world…
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Do you know what a Healthy Plate is?
A healthy plate contains all the important nutrients your body needs to thrive. If you can achieve a ‘Healthy Plate’ for most of your meals… not only will you lose weight, but you will feel fantastic too. The first step to achieving a ‘Healthy Plate’ is to add more fresh vegetables at each meal. Try…
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When Medicines Multiply: Garth’s Story of Polypharmacy and the Power of De-Prescribing
When most people think of medicine, they imagine it as the answer to their health problems. And often it is, especially in emergencies. But in chronic illness, the story can look very different. Too often, one prescription leads to another, then another, until the very medicines meant to help become part of the problem. This…
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How Lifestyle Changes Helped Johan Overcome Anxiety… Without Medication
Anxiety can be debilitating and exhausting. It steals your energy, clouds your thinking, and can make even small decisions feel overwhelming. For some people, medication is the right path. For others, practical lifestyle changes can be life-changing. This is the story of Johan, and how a series of simple, targeted changes helped him regain his…
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September 29th is World Heart Day!
Your heart keeps you alive with every single beat. Here are some tips to keep your heart healthy and happy 😊 Eat plenty of vegetables: Fresh vegetables contain vitamins and minerals that help to regulate blood pressure and reduce strain on your heart muscle. They also contain antioxidants and fibre that keep the inner lining…
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How Helen Took Control of Her Asthma: A Real-Life Story of Lifestyle Medicine
When Helen, a vibrant woman in her late forties, discovered trail running, it opened up a whole new world for her. She loved being in nature, breathing fresh air, and the camaraderie of training with a group of like-minded women. But as much as she loved it, she noticed something wasn’t right. Helen often found…
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Eggs!
You’ve heard it before… ‘Don’t eat eggs, they are bad for cholesterol!’ Not so! Eggs are actually super-foods packed with good quality protein, healthy fats, vitamins and minerals. Sure, they do contain some cholesterol but when tested in clinical trials… eating 2 eggs per day does not have a negative effect on cholesterol levels in…
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How Lifestyle Changes Can Transform Allergy and Respiratory Health
When seven-year-old Celine walked into my consultation room with her parents, she was a bright, sweet child, but she looked exhausted. Her parents were worried and desperate. An ear, nose, and throat specialist had just advised them that she urgently needed surgery to remove her tonsils and adenoids. It wasn’t a new problem. For more…
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Case Study: Why Under-fuelling Could Be Holding You Back From Your Ultra-Marathon Goals
Meet Sarah, a 38-year-old accountant, mother of two lively kids, and a determined recreational athlete. She came to see me because she was feeling frustrated and exhausted. Sarah had set herself the ambitious goal of running her first ultra-marathon. She was a seasoned runner, and she wanted to challenge herself so she signed-up for a…
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Start your HIIT journey!
Ready to get started with HIIT? HIIT is for everyone, no matter your fitness level! Whether you’re new to exercise or a seasoned athlete, HIIT can be tailored to fit your needs. The beauty of HIIT is that it can be modified to challenge anyone, whether you’re doing low-impact versions or advanced exercises. Science behind…
Read MoreErectile Dysfunction (ED)
Did you know that the longest recorded erection lasted over 6 months?! The unlucky gentleman who holds this record suffered an injury to his perineum which affected the blood supply to his penis. Eventually, he required surgery to drain the erection and restore his life to normal. Although I’m sure no man would aspire to…
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Osteoarthritis
Charlotte is 39 years old. She has a busy life. She studied dietetics and manages her own nutrition practice. She is a marathon runner. And, she’s a Mum of 4 kids. She came to see me because her left hip was giving her trouble. She’d always felt her left leg was a lot weaker than…
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The benefits of HIIT you NEED to know
If you are keen to optimise your health through exercise, then HIIT is one of your BEST fitness strategies. HIIT is not only about burning fat while you train; it has many more amazing benefits! Including: 1️⃣ Fat burning – HIIT helps your body burn fat, both during and AFTER the workout. Studies show that…
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Top 3 Tips to Reverse or Manage Osteoporosis
If you or anyone you know has suffered a complication from osteoporosis, you will understand what a painful and potentially debilitating condition it is. There are genetic risk factors for osteoporosis but did you know that lifestyle factors play a massive role in preventing and managing osteoporosis? It is possible to improve your bone…
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Are You Ready to try HIIT?
Here are 5 exercises that qualify as HIIT moves. Incorporating these into your workout will help you get your heart rate up and boost your metabolism: 1️⃣ Burpees – Full-body movement that targets almost every muscle group. 2️⃣ Jump Squats – Great for leg strength and cardiovascular endurance. 3️⃣ High Knees – Elevates your heart…
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Protein: how much do we need?
A patient came to see me. Lovely lady. Mother of 4 young kids. She was experiencing sudden episodes of extreme fatigue, feeling faint, short of breath, and very anxious. A previous doctor told her she was burnt-out and had prescribed an anti-depressant medicine for her. It wasn’t helping. In fact, she felt worse, and the…
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Growing Up Online: How Smartphones and Social Media Are Rewiring Our Kids’ Brains
Not too long ago, childhood was about tree climbing, scraped knees, sleepovers, toasting marshmallows, and secrets shared under blankets by flashlight. Fast forward to today, and we see a very different picture: Heads bowed, thumbs scrolling, and conversations held through screens rather than direct eye contact. There’s no doubt that smartphones and social media have…
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How to know you’re doing HIIT
When you do HIIT, it’s all about intensity. It’s not just about moving quickly, but about pushing your body close to its limit during the high-intensity intervals. Here are some signs you’re doing it right: Elevated heart rate: Your heart rate should be at 85-95% of your maximum heart rate during those high-intensity intervals. Muscle…
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Migraines – not just a headache!
If you have ever experienced a migraine you will know that it is a disabling condition. Your head feels like it wants to explode. You are overcome with nausea. Light, sound, the slightest change in position all make you feel like someone is stabbing you behind your eye with a screwdriver. You can’t see. You…
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