I was recently featured in The Times sharing my views on full-fat dairy and why more people are moving away from low-fat options.
Nutrition advice is always evolving, and dairy is one of those topics where guidance has really shifted over time. For years, I was told to choose low-fat options as the healthier choice. But increasingly, both research and real-world experience are starting to challenge that idea.
The article explores the growing popularity of full-fat dairy, particularly Jersey “gold-top” milk. Once seen as an indulgence, this richer, more natural milk is making a strong comeback, especially among people who are moving away from highly processed foods and returning to more whole, nutrient-dense options.
What stands out to me is how much social media is now influencing these conversations. More people are questioning outdated nutrition advice and looking at the bigger picture — not just calories or fat content, but how foods affect blood sugar, inflammation, and overall health.
In a TikTok post that gained nearly 80,000 likes, I shared: “You don’t want to go for the low-fat options because low fat means high sugar and higher in lactose.”
This reflects something I see time and time again — when fat is removed from foods, it is often replaced with sugars or additives to improve taste, which can have a very different impact on the body.
For me, it’s not about labelling foods as “good” or “bad,” but about focusing on real, minimally processed foods and understanding how they support long-term health.
You can read the article here and watch the video it refers to on TikTok or Instagram.
March is Autoimmune Awareness Month, a time to bring more understanding to conditions that affect millions of people – often silently, often misunderstood.
From thyroid disorders and rheumatoid arthritis to skin conditions, digestive issues, and chronic fatigue, autoimmune conditions can show up in many different ways.
But one thing they almost always have in common?
Chronic inflammation.
And increasingly, research and clinical experience point to one key place where that inflammation often begins: The gut.
Why the Gut Matters in Autoimmunity
Your gut isn’t just responsible for digestion. It plays a central role in:
Immune system regulation
Nutrient absorption
Hormonal balance
Inflammatory responses
In fact, a large proportion of your immune system is closely linked to your gut.
When your gut is functioning well, it acts as a protective barrier, allowing nutrients through while keeping harmful substances out.
But when this balance is disrupted through diet, stress, poor sleep, or environmental factors that barrier can become compromised.
This is often referred to as increased intestinal permeability, or “leaky gut.”
How Gut Imbalance Drives Inflammation
When the gut barrier is weakened, substances that shouldn’t normally enter the bloodstream can pass through, including:
Undigested food particles
Bacterial by-products
Toxins
This can trigger the immune system to respond repeatedly.
Over time, this constant immune activation can contribute to chronic, low-grade inflammation, which is a key driver in many autoimmune conditions.
At the same time, other daily factors can amplify this process:
Blood sugar instability
Diets high in ultra-processed foods
Chronic stress
Poor sleep patterns
Lack of movement
Individually, these may seem small, but together, they create an internal environment where inflammation can persist.
A Different Way to Look at Autoimmunity
Autoimmune conditions are complex, and there is no single cause or quick fix.
But one of the most powerful shifts you can make is to start asking yourself “How can I reduce the inflammatory load on my body every day?” instead of just “How do I fix my condition?”
Because when you consistently lower inflammation, you give your body a better chance to regulate, repair, and function more effectively.
What Actually Helps Lower Inflammation
This is where many people get overwhelmed or fall into extremes.
In reality, supporting your body doesn’t require restriction or complicated protocols.
It comes back to consistent, foundational habits:
Eating balanced meals that stabilise blood sugar
Including anti-inflammatory, whole foods
Supporting gut health daily
Prioritising sleep and recovery
Managing stress in realistic ways
Moving your body regularly
It’s not about perfection. It’s about creating an environment where your body is no longer under constant pressure.
How the Eat Burn Sleep Platform Supports This
This is exactly the approach we take inside the Eat Burn Sleep platform.
Rather than focusing on restriction or short-term fixes, the platform is designed to help you:
✔ Reduce inflammation through a structured, anti-inflammatory lifestyle ✔ Support gut health with practical, sustainable nutrition ✔ Stabilise blood sugar and energy levels ✔ Build habits that work in real life, not just in theory ✔ Understand how your daily choices impact how your body feels
You’ll find guidance, personalised support, and a clear framework to help you take control of your health in a way that feels manageable and empowering.
A Final Thought for Autoimmune Awareness Month
If you’re living with autoimmune symptoms, it’s easy to feel like your body is working against you.
But often, your body is responding to the environment it’s been given.
When you start supporting it differently consistently and strategically, things can begin to shift and improve.
If you’d like support in reducing inflammation, improving gut health, and building a lifestyle that works with your body rather than against it, you can explore the Eat Burn Sleep platform here:
The festive season is all about connection, joy, and coming together around the table. At Eat Burn Sleep, we believe food is so much more than fuel; it’s social, emotional, and deeply human. Sharing meals helps lower stress, support mental wellbeing, and calm the nervous system, all of which play an essential role in keeping chronic inflammation in check. This is why enjoyment and togetherness are just as important as what’s on your plate.
That’s where our 80/20 lifestyle truly shines. Instead of aiming for perfection, we focus on balance. When around 80% of your choices nourish your body with anti-inflammatory, gut-friendly foods, there’s plenty of room for festive favourites, flexibility, and traditions you love, without guilt or restriction. This gentle, sustainable approach supports hormone balance, digestion, and long-term health, while still letting you fully enjoy the season.
Below, you’ll find a festive recipe collection created to help you feel your best while celebrating, because looking after your health and enjoying special moments should always go hand in hand.
Recipes marked with * are public. Full anti-inflammatory guidance, education, and seasonal support are available inside the Eat Burn Sleep Membership.
As you enjoy these festive recipes, remember that health isn’t about restriction or missing out on moments that matter. The Eat Burn Sleep 80/20 lifestyle is about nourishing your body most of the time, and wholeheartedly enjoying food, connection, and celebration when it counts.
Cooking, sharing meals, and gathering around a table bring people together in ways that support digestion, reduce stress, and naturally lower inflammation. Food is joy, tradition, and community. Listen to your body, savour each bite, and trust that its consistency over time, not one meal or one week, that creates lasting health and balance.
The festive season is all about connection, joy, and coming together around the table. At Eat Burn Sleep, we believe food is so much more than fuel; it’s social, emotional, and deeply human. Sharing meals helps lower stress, support mental wellbeing, and calm the nervous system, all of which play an essential role in keeping chronic inflammation in check. This is why enjoyment and togetherness are just as important as what’s on your plate.
That’s where our 80/20 lifestyle truly shines. Instead of aiming for perfection, we focus on balance. When around 80% of your choices nourish your body with anti-inflammatory, gut-friendly foods, there’s plenty of room for festive favourites, flexibility, and traditions you love, without guilt or restriction. This gentle, sustainable approach supports hormone balance, digestion, and long-term health, while still letting you fully enjoy the season.
Below, you’ll find a festive recipe collection created to help you feel your best while celebrating, because looking after your health and enjoying special moments should always go hand in hand.
Recipes marked with * are public. Full anti-inflammatory guidance, education, and seasonal support are available inside the Eat Burn Sleep Membership.
As you enjoy these festive recipes, remember that health isn’t about restriction or missing out on moments that matter. The Eat Burn Sleep 80/20 lifestyle is about nourishing your body most of the time, and wholeheartedly enjoying food, connection, and celebration when it counts.
Cooking, sharing meals, and gathering around a table bring people together in ways that support digestion, reduce stress, and naturally lower inflammation. Food is joy, tradition, and community. Listen to your body, savour each bite, and trust that its consistency over time, not one meal or one week, that creates lasting health and balance.
I was recently interviewed by The Telegraph to discuss the highly processed “shortcut foods” that many people consider healthy, but that often contain additives, stabilisers, emulsifiers, and hidden sugars. In the article, I explained how these ingredients can affect digestion, gut microbiota, blood sugar regulation, and inflammation pathways.
While convenience foods can save time, they may not always support metabolic health or physiological balance. A consistent diet built around whole, minimally processed foods is far more beneficial for long-term well-being.
Members can use the detailed Food Lists on the EBS platform to make informed, anti-inflammatory choices effortlessly, without needing to analyse every label.
Join us on Tuesday 9th September 2025 at 8pm UK time (9pm CET, 3pm EST, 12pm PST) for an exclusive Children’s Nutrition Workshop with Eat Burn Sleep.
This live online event is designed to help parents and carers take the stress out of mealtimes while building healthy habits for the whole family.
You’ll learn practical strategies to:
Build balanced, kid-friendly meals
Encourage healthy eating without pressure
Manage sugar consumption and snacking
Reduce food-related stress at home
Help children enjoy a variety of cuisines
Implement a long-term healthy approach to nutrition
This 90-minute workshop includes a Q&A session, giving you the chance to get your questions answered.
Tickets: £50
Premium members enter code FAMILY20 for 20% off.
When you book, you’ll also have the option to purchase our Kids’ Recipes eBook for just £15 (discount code will be sent in your confirmation email).
Can’t make the live session? Don’t worry, you’ll be able to watch the replay for 7 days afterwards.
You can also still buy the Recipe eBook separately for £25. Click here to order.
Spaces are limited and allocated on a first-come, first-served basis.
Save your spot today and make healthy eating more straightforward and more enjoyable for your family.
I’m thrilled to share my latest reflections on beauty, wellness, and the evolving luxury landscape. In my recent interview with Beyond Luxury Group, I explore the complexities of modern beauty standards, emphasizing that true beauty transcends external appearances and is deeply rooted in health and authenticity. I discuss the increasing reliance on quick fixes, such as weight-loss medications, and highlight the importance of addressing underlying health issues rather than simply masking symptoms. This conversation builds upon my podcast episode with my dear friend and industry thought leader, Carlota Rodben, founder of the Beyond Luxury Group and author of Beauty as It Is, where we also touched on the need for beauty brands to embrace a more holistic approach, weaving well-being and health into their narratives and offerings.
In this piece, I reflect on where the beauty industry is headed and imagine a future where wellness retreats are more inclusive, welcoming families, and encouraging social connection alongside personal renewal. This outlook aligns with my belief that true beauty radiates from inner health and balance. I invite you to join me in reshaping beauty standards to prioritize authenticity, well-being, and a deeper, more meaningful connection to ourselves and one another.
You can read my interview with Beyond Luxury Group on their Substack page here.
I’m thrilled to share my latest reflections on beauty, wellness, and the evolving luxury landscape. In my recent interview with Beyond Luxury Group, I explore the complexities of modern beauty standards, emphasizing that true beauty transcends external appearances and is deeply rooted in health and authenticity. I discuss the increasing reliance on quick fixes, such as weight-loss medications, and highlight the importance of addressing underlying health issues rather than simply masking symptoms. This conversation builds upon my podcast episode with my dear friend and industry thought leader, Carlota Rodben, founder of the Beyond Luxury Group and author of Beauty as It Is, where we also touched on the need for beauty brands to embrace a more holistic approach, weaving well-being and health into their narratives and offerings.
In this piece, I reflect on where the beauty industry is headed and imagine a future where wellness retreats are more inclusive, welcoming families, and encouraging social connection alongside personal renewal. This outlook aligns with my belief that true beauty radiates from inner health and balance. I invite you to join me in reshaping beauty standards to prioritize authenticity, well-being, and a deeper, more meaningful connection to ourselves and one another.
You can read my interview with Beyond Luxury Group on their Substack page here.
The holiday season is a time to gather, celebrate, and indulge in delicious meals. However, traditional festive foods can sometimes leave us feeling heavy or inflamed due to excess sugar, refined carbs, and saturated fats. This can affect not just our overall wellness but also our gut health.
A happy gut is key to reducing inflammation, improving digestion, and boosting energy—so why not make it a focus this festive season?
Not only are these dishes nourishing, but they’re also bursting with festive flavors to keep everyone at your table satisfied and glowing from the inside out.
Additionally, incorporating gut-friendly ingredients—such as low-sugar, grain-free, and dairy-free options—can make holiday recipes more inclusive for those with specific dietary needs. By prioritizing gut health during the festive season, these recipes not only accommodate various preferences but also promote overall well-being, ensuring that holiday meals are both enjoyable and nourishing.
Festive Gut Friendly Recipes- Nourish, Celebrate, Thrive!
In this article, I will share some delicious and nutritious recipes that will satisfy your taste buds and support a healthy gut.
During the holiday season, our digestive system often faces challenges due to the consumption of alcohol and rich foods, leading to frequent indigestion. This year, consider incorporating gut-friendly ingredients such as miso, sauerkraut, and coconut yogurt into your diet. These foods are rich in beneficial bacteria and probiotics, supporting the optimal functioning of your gut and digestive system.
Adding these recipes to your festive menu will not only delight your guests but also support your overall well-being.
This simple and easy-to-make hot chocolate is a perfect alternative to shop-bought ones and is not only comforting and nourishing but anti-inflammatory, too. Indulge in the rich and creamy goodness of this delightful treat.
My Moroccan spiced coffee is fantastic as it contains cinnamon, nutmeg, ginger, and clove. These warming spices have incredible anti-inflammatory properties that help stabilize your blood sugar levels and offset some of the adverse effects of caffeine. See how easy it is and perfect for the season. I cannot wait for you to try it.
Devilled eggs are a classic festive dish that never fails to impress. With their creamy, tangy filling and beautiful presentation, they are sure to be a hit at any festive gathering.
These little bites of goodness are a crowd-pleaser and a great way to kick off any meal or gathering. These crackers are perfectly gut-friendly healthy snacks with a wonderfully satisfying crunch.
This would work perfectly with the salmon spread for festive, gut-friendly nibbles. You can also serve it on its own with crudites. This guacamole contains no raw onions, which can be hard to digest sometimes, so I hope you all enjoy it!
This salad would work great as a starter or served with crackers. Packed with omega-3 rich salmon and crab, this vibrant salad supports digestive health while offering a burst of flavor and color to impress your guests.
Christmas Chicken with bacon, a delectable twist on the traditional turkey! This mouthwatering dish will inspire you to create a memorable holiday feast. Succulent chicken, perfectly seasoned and roasted to perfection, wrapped in crispy, smoky bacon. The combination of flavors is simply irresistible.
Carrots are incredibly nutritious and are a fantastic prebiotic for your microbiota, reducing inflammation and taking care of your immune system. They are excellent for skin, hair, nails, and eyes and are anti-cancer, anti-inflammatory, and antioxidant. Paired with parsnips, this dish makes a warming side dish to your traditional roast dinner. Especially with the fantastic rich, earthy, warm, and citrus of cumin, the anti-inflammatory spice!
This is a wonderful way of preparing this superfood – that will support and protect your gut. This is all you need to do to enjoy sweet potato’s nutrition and taste. Make it in advance and reheat it on the day of serving.
Packed with fiber, vitamins, and minerals, this dish gentle on the digestive system and helps support a healthy gut microbiome. Make it in advance and reheat it on the day of serving.
You have to try this cranberry sauce recipe! It’s caramelized, tangy, woody, and slightly tart, with a deep berry flavor and a slight spice of heady cinnamon.
If you are looking for a cookie recipe to make during the Christmas holidays and enjoy with the kids, this is for you! They are grain-free, dairy-free & gluten-free, and they taste delicious! They are perfectly seasoned with a combination of spices. All spices used possess anti-inflammatory properties and offer excellent nutritional benefits!
This anti-inflammatory pie tastes like a delicious traditional dessert, but it is refined sugar-free, gluten-free, dairy-free, grain-free, and GUILT-free! It will leave you feeling satisfied without the symptoms of bloating or overindulgence.
What better way to celebrate the season than with the delightful aroma of cinnamon oranges filling the air? Cinnamon oranges are a classic holiday treat that brings a touch of magic to any gathering. The sweet citrus scent combined with the comforting spice of cinnamon creates a symphony of flavors that instantly transports us to a place of happiness and nostalgia.
A spectacular speculoos biscuit recipe: the healthy version of the traditional recipe, which means that your gut microbiota will love them, too! The warming, sweet, aromatic, creamy, citrus, peppery, and spicy flavors make these biscuits incredible.
This chocolate mousse is easy to make, delicious, and simple. You can use nice glasses for individual portions and garnish them with nuts, berries, or cacao nibs.
Christmas is a time of celebration and indulgence, but that doesn’t mean we have to compromise our health. All recipes on the Eat Burn Sleep platform are designed to satisfy your taste buds while keeping your gut happy.
Delight your friends, family, and loved ones with flavorful recipes that are easy on your digestive system so you can enjoy your holiday feast comfortably and confidently.
ClientEarth, Little House of Science and Parenting with Purpose, invite you on a journey from farm to fork. Our panel of expert speakers will explore the hidden impact of our global food system on the health of us and our planet and ask: Does what we eat matter?
Join us for a morning of impactful discussion and learn more about how ClientEarth uses the power of the law to bring about critical change in the fight to protect people and nature.
ClientEarth are one of the world’s most ambitious environmental organizations. Their lawyers and policy experts are dedicated to protecting life on Earth. They focus on the most pressing environmental challenges and use the law to create systemic change and build a future in which people and the planet thrive together.
Date: Wednesday 19th June 2024 Timings: 9am – 11am with talks beginning at 9:30am Venue: The Royal Geographical Society, London, SW7 2AR
Yalda is a qualified Naturopathic Nutritionist with a foundation in Biomedicine. She has spent over a decade researching chronic inflammation and gut health and supports thousands of people worldwide through her health education platform Eat Burn Sleep.
Buy Tickets for Food for Thought: Does What We Eat Matter?
Join our exclusive event with the CEO and product creator for Valmont skincare, Sophie Vann-Guillon, and learn about the secrets of Swiss Cellular Cosmetics for beautiful skin.
Valmont has been at the cutting edge of Swiss cellular cosmetics for nearly four decades. Harnessing the secrets of the Alps, their skincare treatments defy the effects of time. From glacial spring water to botanical extracts harvested in their Phyto Alpine Garden, Valmont uses only the finest ingredients.
Valmont Skincare and Optimum Nutrition
As true radiance comes from within, Sophie will be joined by celebrity Nutritionist Yalda Alaoui. Yalda is an acknowledged international expert on chronic inflammation and health. She will share her insights on nurturing your skin’s natural ecosystem and achieving a radiant complexion through diet and lifestyle. Making the right food choices is as important as using the best skincare products if you want healthy, glowing skin. Yalda will guide us through the best foods and nutrients for skin health and what foods to avoid.
I was honored to be invited to speak at the Kingston University Mental Health Day. This topic is a passion of mine and it is a foundational part of the Eat Burn Sleep approach to health.
Mental health influences how we think, feel, and interact with the world around us. However, issues linked to mental health have become increasingly common, especially among young people. These issues impact people’s ability to learn, communicate, and develop healthy relationships.
Studies demonstrate that approximately 1 in 5 adolescents experience mental health problems each year, but less than half receive treatment. Conditions such as anxiety, depression, and stress-related disorders are particularly prevalent in this age group. They are often exacerbated by academic pressures, social media, and the challenges of transitioning into adulthood. By addressing these issues openly and providing support systems we can nurture resilient young individuals who can cope with life’s challenges, achieve their potential, and contribute positively to their communities. By prioritizing mental well-being in our daily lives, we pave the way for healthier, happier futures for our youth.
Join us as we embrace the journey towards mental wellness. We will be breaking stigmas, strengthening our values, and prioritizing the well-being of everyone in our community.
The event will commence at 12:45pm, and we warmly invite all guests to enjoy a light lunch and refreshments from 12:30pm.
Programme overview
Welcome by the host – Dr Nora S Vyas, Associate Professor of Mental Health, School of Law, Social and Behavioural Sciences (LSBS), Kingston University
Mastering Self-Care through Mindfulness – Dr Nora S Vyas.
Sleep On It: Navigating the Night for Optimal Wellness and Productivity – Dr Goffredina Spanò, Lecturer in Psychology, Department of Psychology, Kingston University
Mental Health Awareness in South Asian community – Kirit Mistry, Founder and Lead for Health Inequality, South Asian Health Action Charity, and Keval Sachdev, CEO Akiyam UK
Mental Health Provision for Young People – Vicky Bourne, Mind in Kingston.
About Samaritans – Jo Collins, Fundraising Director Kingston Samaritans, and Tom, Kingston Samaritans Outreach Team
Tips for Combating Loneliness – – Zeynep Sertkaya (KU Psychology Society) and Lara Quartel (PhD student)
The Role of Chronic Inflammation on Mental Health – Dr Yalda Alaoui, entrepreneur, celebrity nutritionist, Founder and CEO of Eat Burn Sleep
Fitness and Wellbeing – Coach Christine Harrison-Bloomfield (Bowmaker), former athlete, now coach
Closing remarks – Dr Nora S Vyas.
For further information about this event:
Contact: Dr Nora Vyas, Associate Professor of Mental Health Email:N.Vyas@kingston.ac.uk
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Reboot & Revive
