Written by Sophie Little When Monika asked if I’d like to write a blog for her website, I said yes instantly. But when I sat down to write, I felt paralyzed by where to begin. I realised the only place to start was with a plea I’ve learned the hard way: advocate for your own health, because no one else…
There is a particular kind of tiredness that sleep does not seem to touch. You wake after what should have been a reasonable night and still feel heavy. Your concentration disappears by mid-morning. You rely on coffee to start, sugar to continue and sheer determination to make it to the end of the day. Then, because you have not exercised,…
Is this you? You’ve just left the doctor’s surgery. You’re exhausted. You’ve been cancelling weekend plans because you simply don’t trust your own gut, and navigating a busy professional career with unpredictable brain fog and hormonal mood swings is taking a massive toll. Your doctor looks at your lab results, smiles kindly, and says, “Good news. Your bloods are completely…
For years, menopause has been reduced to a single narrative: estrogen declines, symptoms appear, and the solution is to manage or replace what’s missing. It’s a neat explanation. Convenient, even. But it’s incomplete and for many women, it’s the reason they feel like they’re doing everything right and still not getting results. The science is now telling a more complex,…
Menopause brain fog is one of the most common, and least openly discussed, symptoms of perimenopause and menopause. In November last year, a journalist shared a short LinkedIn post describing an unexpected moment on live television: for the first time in her 20-year broadcasting career, she needed written notes because perimenopausal brain fog had dulled her recall. She expected little…
Recently I delivered a talk on Menopause Nutrition at Aberdeen Health and Wellbeing Festival and the response I got was worrying: “I never eat breakfast” “I only eat one meal a day” “I’m scared to eat because I’ll gain weight” However, when women joined my previous flagship programme for menopause, they followed my exact B.A.D. plate method for menopause and…
Welcome to 2026! If you are anything like me, you have imagined this year as a year that everything will be better – you know, like we do it every January. January always arrives full of expectation. The calendar flips, social media gets loud, and suddenly you’re meant to wake up feeling motivated, energised and ready to overhaul your body,…
If you’ve ever sat across from your GP explaining that you’re exhausted, bloated, foggy, and gaining weight despite “doing everything right,” you already know how this story goes. You get told it’s “just hormones.”Maybe a leaflet. Maybe bloods.And then you’re left to figure it out on your own. As a nutritionist, I see this story every single week.But as a…
This morning I was approached by BBC Radio Scotland to give my thought on raising obesity rates in Scotland. It was an incredible discussion, hosting university researchers, professors, obesity specialists and people with lived experience. Listen here When the latest Public Health Scotland figures came out showing that two in three adults in Scotland are now overweight or obese, the…
I remember staring at my wardrobe one morning, tired, puffy, anxious… pulling at jeans that fit just a few months ago and thinking: “I don’t recognise this body anymore.” I hadn’t changed anything. I was still eating well, moving regularly, keeping up with work, showing up for my family. But my body? My brain? They had clearly moved on without…