by Rebecca Prade | Jan 26, 2026 | WELLBEING
What your appetite and energy levels are actually telling you
Every January, I see the same pattern in clinic. People start the year eating “cleaner,” training harder and drinking less, yet many feel hungrier, flatter, more fatigued and more preoccupied with food than they did only a few weeks earlier. Energy dips creep in mid-morning and mid-afternoon. Cravings get louder, not quieter.
This is often treated as a motivation problem or a lack of discipline. From a functional medicine perspective, that interpretation is almost always wrong.
Cravings and energy dips are rarely random. They are signals coming from the same underlying systems: blood sugar regulation, gut function, and appetite signalling. When these systems are out of sync, the body compensates in predictable ways. If you don’t understand that physiology, it’s easy to end up fighting your own biology and wondering why it keeps pushing back.
This article explains why cravings and low energy so often travel together, how digestion and fibre influence fullness and energy stability, why calorie restriction amplifies both hunger and fatigue, and how supporting the gut helps appetite and energy feel steadier over time.
Cravings are often blood sugar signals, not character flaws
One of the most common drivers of both cravings and low energy is unstable blood sugar. When a meal raises blood glucose quickly, insulin is released to move that glucose into cells. If that rise is sharp, the drop that follows can be sharp too. That drop doesn’t just trigger hunger; it also reduces the brain’s immediate energy supply.
This is what many people experience as sudden hunger, irritability, brain fog, and strong cravings for sugar, refined carbohydrates, or caffeine. The craving itself isn’t for a specific food. It’s a request for fast energy because glucose availability has fallen too quickly.
This is why someone can eat what looks like “enough” on paper and still feel flat, unfocused, and desperate for food two hours later. The body isn’t confused. It’s responding to a predictable dip in glucose availability.
Meals that lack sufficient protein and fibre, or are very low in fat, digest quickly, spike blood sugar, and set up a rebound drop. Repeating this cycle trains the nervous system to expect volatility. Appetite becomes louder, and energy becomes less reliable. Maintaining stable blood glucose levels is one of the least glamorous but most powerful regulators of both appetite and energy that we have.
Energy dips are not a separate issue from appetite
Low energy is often treated as its own problem, managed with more coffee, supplements, or motivation. In reality, energy regulation and appetite regulation are tightly linked. When blood sugar is unstable, the brain experiences shortfalls in fuel availability. This shows up as mental fatigue, reduced concentration, and the familiar mid-afternoon slump.
The body then seeks quick energy sources to compensate. That is why energy dips so often precede cravings. Stabilising blood sugar through adequate protein, fibre, and appropriately timed meals doesn’t just reduce hunger. It improves cognitive energy, mood stability, and the ability to get through the day without constantly reaching for stimulation.
Digestion, fibre, and satiety are often overlooked drivers of both fullness and energy.
Appetite is not only controlled by how much you eat. It is shaped by how well your digestive system processes what you eat. Dietary fibre is not broken down by human digestive enzymes. Instead, it passes through the stomach and small intestine largely unchanged and reaches the colon, where it is fermented by gut bacteria.
That fermentation produces short-chain fatty acids, which play a central role in gut–brain communication. These compounds influence satiety hormones such as GLP-1, slow gastric emptying, and support steadier post-meal energy levels. This is what makes fullness feel settled rather than forced.
When digestion is compromised, these signals weaken. Common contributors include low stomach acid, rushed or distracted eating, chronic psychological stress, and gut inflammation or dysbiosis. In these cases, people often report feeling physically full but mentally unsatisfied. They finish a meal and still want something else, often something stimulating. This is not a restraint issue. It reflects incomplete digestive and satiety signalling.
Appetite signalling, GLP-1, and gut health are tightly linked
GLP-1 is a hormone the body already produces in response to food, particularly protein and fibre. Its roles include slowing stomach emptying, enhancing satiety, supporting insulin release in a regulated way, and helping stabilise post-meal energy.
Crucially, GLP-1 signalling depends on gut health. A gut that is inflamed, under-fuelled, or chronically stressed does not send clean appetite or energy signals. This is why suppressing appetite without addressing digestion tends to fail over time. The signalling pathway itself is compromised.
Why calorie restriction reliably worsens cravings and fatigue
From a physiological standpoint, calorie restriction is interpreted as threat. When energy intake drops too low, particularly alongside increased exercise or psychological stress, the body compensates by increasing hunger hormones, reducing metabolic output, and conserving energy at a cellular level.
This is why ‘being good all day’ so often ends in evening cravings and exhaustion. It is a compensatory response to perceived energy shortage. January-style restriction tends to worsen blood sugar swings, increase reliance on stimulants, and amplify energy crashes. None of this reflects a lack of discipline. It is adaptive biology doing its job.
How supporting the gut steadies appetite and energy over time
When the gut is functioning well, several changes happen quietly but consistently. Meals feel more satisfying. Energy is steadier across the day. Cravings are less urgent and less frequent. Appetite feels responsive rather than reactive.
This does not require perfection. It requires shifting the focus away from control and towards regulation. Supporting the gut often means slowing meals down, spacing eating rather than grazing, prioritising foods that digest well for you, and using targeted support where appropriate rather than blanket restriction.
Most people notice the mental shift first. There is less food noise, fewer crashes, and more sustained energy between meals. Weight changes, if they occur, come later. They are a downstream effect, not the primary mechanism.
A more useful January lens
Cravings are not something to white-knuckle your way through. They are information. Most of the time, they point towards unstable blood sugar, under-fuelled mornings, compromised digestion, or a gut that needs support rather than suppression.
January does not need more discipline. It needs better physiology. When appetite and energy are regulated rather than suppressed, consistency stops feeling like effort and starts feeling normal. That is where sustainable change begins.
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by Rebecca Prade | Dec 12, 2025 | WELLBEING
The holiday season can be a beautiful mix of celebration and chaos, late nights, extra sugar, a few more glasses of wine than usual, and less time for the routines that make us feel good.
As a Functional Medicine Practitioner, I see the ripple effects of this every January: fatigue, gut flare-ups, hormonal changes, and mood dips.
The good news? You can enjoy the season without feeling like you need a full detox come January. Here’s how to stay balanced, energised, and well, using the same strategies I teach my clients.
1. Support your liver – your unsung festive hero
Your liver quietly manages the extra load of alcohol, sugar, and processed food that comes with the holidays. It’s also central to hormone regulation, blood sugar control, and inflammation balance.
Functional medicine strategies:
- Start your mornings with warm water and lemon or a splash of apple cider vinegar to support bile flow.
- Include cruciferous vegetables such as broccoli, rocket, and Brussels sprouts – their compounds aid liver detoxification.
- Consider milk thistle or NAC (N-acetyl-cysteine) for short-term support, especially if alcohol intake is higher than usual.
- Eat consistently; skipping meals can worsen blood sugar crashes and cravings.
2. Balance blood sugar before the party starts
Holiday indulgence often means glucose spikes followed by energy crashes, irritability, and cravings. Managing blood sugar keeps energy steady and hormones stable.
Try this:
- Eat a protein- and fat-rich snack before events – boiled eggs, nuts, or a protein smoothie.
- A tablespoon of vinegar in water before meals can reduce post-meal glucose spikes by around 30%.
- Build balanced plates: half vegetables, a palm-sized portion of protein, plus healthy fats and starch in moderation.
- Take a 10-minute walk after large meals to help move glucose into muscle tissue.
3. Hydrate smarter
Between alcohol, caffeine, central heating, and disrupted routines, mild dehydration is extremely common during the holiday season. Even slight shifts in fluid balance can exaggerate fatigue, cravings, and brain fog and can make your nervous system feel more reactive.
Here’s what actually works (and what won’t tip you into electrolyte overload):
Functional medicine hydration strategies
Alternate alcoholic drinks with filtered water.
Keep it simple: one glass of filtered or sparkling water between drinks helps maintain fluid balance without overloading your system.
Use electrolytes strategically
If you’re drinking more than usual, sweating in saunas, or waking up dehydrated, an electrolytes make a huge difference!
Choose clean formulas without artificial sweeteners.
Try natural mineral support where needed.
If you don’t want a supplement, use filtered water with a pinch of sea salt and lemon. This simply makes the water more mineral-rich and easier for your body to use.
4. Protect your sleep and circadian rhythm
Sleep disruption is one of the fastest routes to inflammation, poor food choices, and mood instability. Late nights and alcohol delay melatonin release, making it harder to get restorative rest.
Protect your sleep by:
- Avoiding screens an hour before bed.
- Using warm, dim light or amber filters in the evening.
- Taking magnesium glycinate or L-theanine if you feel wired.
- Keeping your bedroom cool and dark.
- Getting morning sunlight exposure to reset your body clock.
5. Calm the “holiday cortisol”
Social overload, travel, and family stress can send cortisol levels soaring, disrupting digestion and hormones.
To regulate stress:
- Create micro-moments of calm – take five deep breaths before meals or go for a short solo walk.
- Keep caffeine to the morning only.
- Try adaptogenic herbs like ashwagandha or rhodiola if suitable.
- A simple gratitude reflection before bed helps shift your nervous system from stress to rest.
6. Keep protein your anchor
Protein helps you stay satisfied, supports liver detoxification, and stabilises blood sugar. It’s also essential for muscle recovery and hormone balance.
Quick reminders:
- Aim for 30g of protein at breakfast – eggs, smoked salmon, or a protein smoothie are ideal.
- Choose quality: wild fish, grass-fed meat, organic poultry, or plant-based proteins like tofu or tempeh.
- Build meals around protein first, then add vegetables, fibre, and healthy fats.
7. Support your gut (your immune system lives there)
Around 70% of your immune cells sit in the gut and festive eating can easily throw that ecosystem off.
Gut-friendly practices:
- Eat mindfully; chew well and pause between meals.
- Add fermented foods (sauerkraut, kimchi, kefir) and prebiotic fibres (onion, garlic, leeks).
- Use digestive enzymes with heavier meals to reduce bloating.
- Stay consistent with probiotics if you usually take them.
- Move daily to support digestion and regularity.
8. Redefine “healthy balance”
Functional medicine isn’t about restriction, it’s about resilience. Enjoy the celebrations without guilt, and simply return to balance the next day.
My holiday mindset tips:
- Choose quality over quantity – good wine, real food, meaningful connection.
- Move daily – even gentle walks support glucose regulation and mood.
- Don’t label foods as good or bad; instead, listen to how your body responds.
- Rebalance with protein, hydration, and calm the next morning – no punishment needed.
The Bexology Functional Medicine Toolkit
For those who want targeted support through the season:
- Magnesium glycinate – for calm, muscle recovery, and sleep
- Milk thistle or NAC – for liver detox pathways
- Omega-3 fish oil – for inflammation control
- Vitamin D3 + K2 – for immunity and hormone health
- Electrolytes – for hydration and energy
(All practitioner-grade options available via The Natural Dispensary with code PRADE15.)
The takeaway
If you support your body during the holidays, you won’t need a harsh reset in January. Functional medicine is about adaptability, giving your body what it needs to feel good in real life, not perfect conditions.
Focus on the essentials: protein, sleep, hydration, movement, connection, and calm.
That’s what true wellness looks like, in every season.
Join my mailing list and get access to my 5 Essential Steps to Optimise Your Health here!
by Rebecca Prade | Oct 31, 2025 | WELLBEING
When the clocks go back and the days get shorter, many people notice a dip in mood and energy. It’s not just in your head. Reduced daylight directly affects your circadian rhythm, the internal clock that regulates hormones such as cortisol, serotonin, and melatonin.
In clinic, I often see clients who start to feel more tired, flat, or just a bit “off” at this time of year. These subtle changes in light exposure can influence how we feel, think, and function day to day, especially when working from home and spending more time indoors.
1. Get outside early in the day
The most effective thing you can do is get outside soon after waking. Even ten minutes of natural light exposure within the first hour of your day helps to regulate your body clock, support serotonin activity, and lift your overall mood and alertness.
On dark or rainy mornings when getting outside isn’t realistic, I use a light therapy lamp instead. Research shows that 20 to 30 minutes of exposure to a 10,000 lux light can mimic natural daylight and help stabilise circadian rhythm and mood just as effectively.
2. Keep moving throughout the day
Movement is another key factor for mood and energy. You don’t need an intense workout, just moving regularly makes a big difference to circulation, dopamine, and focus. A short walk at lunchtime or between meetings can do more for your mood than another cup of coffee.
I also recommend small “movement snacks” throughout the day, such as a few squats while the kettle boils or gentle stretches between calls. These simple habits keep energy and motivation steady when you’re sitting for long periods.
3. Take mindful breaks
A warm drink can support your wellbeing too, not just for comfort, but for the ritual. Taking a few mindful coffee or tea breaks through the day helps to lower stress hormones, reset your focus, and create small moments of calm.
Even five minutes away from screens can reduce mental fatigue and help you feel more grounded.
4. Stay connected
Working from home can become isolating, and regular social contact is essential for emotional health. Connection supports oxytocin, a hormone that helps buffer stress and improves resilience.
Whether it’s a quick call with a friend, lunch with a colleague, or a walk-and-talk catch-up, these interactions play a vital role in keeping your mood balanced and motivation high.
The takeaway
Light, movement, nourishment, and connection, those are the foundations I focus on with my clients (and myself) to maintain steady energy and mood through the darker months.
Small, consistent actions each day really do make a difference. You don’t need to overhaul your routine, just prioritise what keeps your biology and mind in sync with the season.
Join my mailing list and get access to my 5 Essential Steps to Optimise Your Health here!
by Rebecca Prade | Oct 8, 2025 | WELLBEING
Forget the Biohacks: Your Real Autumn Reset
Cold plunges, IV drips, endless supplements – the wellness world loves a quick fix this time of year.
But the truth? The most effective way to reset your energy and immune health doesn’t come from extremes. It comes from returning to the foundations and doing them well.
Functional medicine isn’t about adding more. It’s about creating the right internal environment so your body can do what it’s designed to do – repair, adapt, and protect.
When your gut, sleep, and stress response are balanced, your immune system doesn’t need “boosting.” It simply works as it should.
1. Prioritise Protein
Protein is one of the most overlooked immune-supporting nutrients. Your body needs amino acids to produce antibodies, immune cells, and enzymes that fight infection and repair tissue.
If you’re skimping on protein, your body can’t mount a proper immune response or maintain stable energy. Aim for at least 30g per meal, focusing on quality sources like eggs, fish, organic meats, Greek yogurt, lentils, or tofu.
Steady protein intake helps:
- Regulate blood sugar and reduce inflammation
- Support muscle repair (which maintains metabolic health)
- Provide the building blocks for immune cell production
2. Eat the Rainbow (and No, Skittles Don’t Count)
Your gut microbiome is the command centre of your immune system. Around 70% of immune cells live in the gut, and they rely on a diverse mix of bacteria to function properly.
Each colour of plant food nourishes different microbial strains that strengthen your gut barrier and regulate inflammation.
Think red peppers for vitamin C, purple cabbage for anthocyanins, and leafy greens for folate and magnesium.
Bonus points for eating local and seasonal produce, the nutrient density is higher, and your gut microbes love the variety.
3. Sleep Like It Matters
You can’t “hack” your way out of poor sleep. Even one night of disrupted rest can lower natural killer (NK) cell activity — a vital part of your immune defence — by up to 70% (UCLA, 2019).
That’s why quality, consistent sleep is non-negotiable for immune resilience.
Keep a regular bedtime, limit late-night screens, and consider magnesium glycinate to support melatonin production and nervous system calm.
Functional Insight
Your gut and immune system work in constant conversation. A balanced microbiome produces short-chain fatty acids (SCFAs) like butyrate, which help regulate inflammation and train immune cells to respond appropriately, not overreact.
Feed your gut with:
- Prebiotic fibre – bananas, leeks, onions, sourdough
- Polyphenols – berries, green tea, olive oil
- Omega-3 fats – salmon, flaxseeds, walnuts
When your gut is well-fed, your immune system is calmer, stronger, and smarter.
In Short
Autumn isn’t about detoxing. It’s about rebuilding — giving your body what it needs to thrive as the seasons shift.
Support your gut, stabilise your blood sugar, and get your sleep right.
That’s functional immunity, done properly.
Ready to take a more functional approach to your health?
Book a free discovery call today and find out what your body actually needs to rebuild energy, balance, and immunity this season.
by Rebecca Prade | Aug 11, 2025 | WELLBEING
Feeling like your skin’s suddenly turned on you?
One day it’s glowy and calm. The next? Breakouts, dry patches, dullness, or random redness and none of your old products seem to help.
That’s not bad luck. It’s hormones.
As oestrogen naturally declines during perimenopause and menopause, skin changes. Collagen production slows. Hydration drops. The skin barrier weakens. What worked in your 30s may no longer cut it.
This is what I see in clinic every day, and the tools I recommend to get your skin back on side.
10 Functional Medicine Skin Hacks That Actually Work
1. Support your oestrogen levels, don’t just chase symptoms.
Low oestrogen reduces collagen, hydration, elasticity, and repair. If you’re in your 40s or 50s, consider testing your hormones (like with the DUTCH test) to guide what your skin really needs. Topical treatments won’t work if the internal signal is off.
2. Spritz Clinisoothe+ (Hydrochlorous Acid) morning and night.
This gentle antimicrobial mist helps calm inflammation, reduce redness, and strengthen the skin barrier without disrupting your microbiome, ideal for hormonal acne or unexplained irritation.
3. Layer rosehip oil at night for bounce and clarity.
Naturally rich in vitamin A (retinoic acid) and antioxidants, rosehip oil helps repair damaged skin, reduce hyperpigmentation, and restore glow. Trilogy’s organic rosehip oil is a trusted favourite.
4. Try grass-fed tallow balm for barrier repair.
Tallow is biologically compatible with human skin lipids and rich in fat-soluble vitamins A, D, E, and K. It’s brilliant for dry, thin, or crepey skin, especially on areas like arms, neck, or shins. Fierce Nature is one I use and love.
5. Prioritise protein, especially at breakfast.
Your skin is made of amino acids. A protein-rich start to the day (30g+) supports collagen, stabilises blood sugar, and keeps cortisol in check, all essential for healthy skin.
6. Balance your blood sugar all day long.
Fluctuating glucose increases inflammation, oxidative stress and sebum production. Build meals around quality protein, healthy fats, and fibre, not just for energy, but for clearer, calmer skin.
7. Hydrate better: water + electrolytes + fats.
Hydration is more than drinking water. Add electrolytes or sea salt to aid absorption, take a clean, third party tested omega-3 daily to keep the skin plump and elastic from the inside out.
8. Protect your sleep – it’s when your skin repairs.
Melatonin triggers overnight skin regeneration. Prioritise 7–8 hours, reduce light exposure before bed, and consider magnesium glycinate to support deeper rest.
9. Skip the overly aggressive “anti-ageing” skincare.
Barrier-stripping products and harsh exfoliants often do more harm than good, especially when hormones shift. Go minimal: a gentle cleanse, HOCl mist, rosehip oil or tallow, and SPF.
10. Heal your gut if skin is still flaring.
Your gut impacts everything from detoxification to inflammation to skin clarity. If your skin is unpredictable despite your best efforts, consider gut testing, diet diversity, probiotics, and regular fibre.
The Bottom Line?
Hormonal skin doesn’t need another trend or a £200 serum. It needs real support, from the inside out.
The more you align your skin strategy with what’s actually happening in your body, the better your results will be.
📬 Want more skin tools that work?
Sign up for this week’s newsletter and get a deeper look at hormonal skin support, plus the real routines I use with clients.
by Rebecca Prade | Jul 22, 2025 | WELLBEING
AI is transforming healthcare, from triaging symptoms to scanning X-rays, but will it ever replace the nuanced, personalised approach of functional medicine? Not likely. We’re entering an era where ChatGPT can write your meal plan, and your Apple Watch tells you when to breathe. Impressive? Absolutely.
But when it comes to complex, root-cause health challenges, the kind I see daily in clinic, AI can’t read between the lines the way a skilled practitioner can. The future of healthcare might be tech-assisted, but it won’t be tech-led.
The Rise of AI in Healthcare: Smarter Tools, But Still Tools
AI is undeniably reshaping medicine. It’s now being used to analyse thousands of patient scans faster than any human doctor could. Some algorithms can predict disease risk from patterns invisible to the human eye. Platforms are emerging that pull data from wearables, lab work, and even your voice to predict stress or inflammation.
AI thrives in structured, linear problems. Human health is rarely that.
Functional Medicine Is Rooted in Context, Not Just Code
Functional medicine doesn’t just ask what is happening. It digs into why it’s happening. It’s an approach built on understanding the full picture – biology, environment, mindset, history, relationships, nutrition, sleep, movement, stress, and even belief systems.
AI might flag low B12, but it won’t notice the hesitation in someone’s voice when they talk about food. It won’t pick up on the fact they haven’t cooked in months because they’re navigating grief. It can’t see that the client’s ‘stress’ is rooted in decades of unresolved trauma masked by productivity.
Peter Attia has spoken about the role of physician intuition, how pattern recognition in clinical work is built over years of listening, observing, and absorbing nuance. That kind of insight can’t be automated. It’s earned.
What AI Can Do (and How It Helps Practitioners Like Me)
That’s not to say AI doesn’t have a role. When used well, it can become a powerful ally, not a replacement, but a reinforcement. In functional medicine, AI tools can:
- Spot nutrient trends in large datasets
- Offer early-warning signs based on wearables or CGM data
- Support decision-making with evidence-based suggestions
- Automate admin and streamline lab interpretation
But it still takes a practitioner to ask the right follow-up question. To connect the physical with the emotional. To look someone in the eye and know when what they say doesn’t match what they feel. That’s where real healing begins.
The Human Element: What Machines Can’t Replicate
Some of the most pivotal shifts I see in my clinic don’t come from data points, they come from trust.
They come from someone finally being listened to. From understanding that their IBS flares every time they have a confrontation with their partner. From seeing how poor sleep and low libido didn’t start with their hormones, but with a sense of disconnection.
These are the subtleties AI can’t reach. No algorithm can understand the cultural, emotional, or generational layers behind someone’s symptoms. And no machine can sit in that space with you and help you make sense of it.
As Michael Singer says in The Untethered Soul, real transformation doesn’t come from control, it comes from awareness. AI can offer insights, but it can’t offer awareness. That takes human presence.
The Future is Human-Guided, Tech-Assisted
So, what does the future of healthcare look like? Ideally, it’s not a question of AI versus humans, it’s a collaboration.
AI can enhance access. It can crunch data at lightning speed. It can support early detection and relieve pressure on overstretched healthcare systems. But for deep, meaningful transformation, especially in chronic conditions, you still need a human who sees the whole picture.
In my own practice, I’m open to using tools that help me see patterns faster or bring new insights to light. But the core of the work? It’s still human-to-human.
A Real-World Example
A client came to me after being bounced between specialists. Fatigue, low mood, poor skin, irregular cycles. Labs showed iron deficiency and sluggish thyroid markers. But the real breakthrough came during a session where she shared, tearfully, that she hadn’t felt like herself since a traumatic miscarriage a few years ago. No AI would have known that. That detail changed everything about her treatment plan.
It’s not always about the protocol. It’s about the person.
Final Thoughts
Healthcare is evolving, and that’s a good thing. But the goal isn’t to replace the practitioner, it’s to equip them better.
Yes, AI can draft a nutrition plan in seconds. But it won’t pause to ask how your childhood shaped your relationship with food or why that matters now.
It won’t notice that the root of your burnout isn’t just overwork, it’s people-pleasing from a lifetime of needing to prove your worth.
Functional medicine meets you where you are. It listens between the lines. And for now, that’s something only a human can do.
Curious about what this looks like in real life?
Sign up to my newsletter or book a free call to learn more about how we combine science, strategy, and real human care in the Bexology approach.
Join my mailing list and get access to my 5 Essential Steps to Optimise Your Health here!
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