Sarah Flower - Nutritionist & Author

16/06/2026

14/06/2026

This weekend I swapped clinic notes, writing deadlines and emails for piping bags, buttercream and fondant flowers.

I made a two tier cake for a friends grandaughters first birthday and christening, along with 100 cupcakes. The baking was a breeze, the decorating was another story. My back may never forgive me.

What made it even more special was that Mum came over to help.

As we sat together making flowers and decorating cupcakes, we found ourselves chatting about all the cakes we have made over the years, old birthday parties, and memories that somehow come flooding back when you are in the kitchen together.

Check out my Heart & Thyme Substack, my weekly Substack where I write about food, memories, seasonal baking, recipes and finding joy in the kitchen.

If you enjoy this sort of nostalgic kitchen ramble, you’d feel very at home there.

Link in bio.

12/06/2026

Friday in Devon. Between clinic appointments and a column deadline, breakfast was my usual combination of Hunter & Gather beef protein, Greek yoghurt, berries and pecan nuts.

My body seems to crave it every morning and, after nearly 30 years of telling clients to prioritise protein, I’d be a bit of a hypocrite if I didn’t follow my own advice.

One thing I see time and time again is people skipping protein at breakfast, then wondering why they’re hungry by 10am, reaching for biscuits by 11am and craving sugar all afternoon.

A protein rich breakfast won’t solve everything, but it can make a remarkable difference to appetite, energy, blood sugar balance and maintaining muscle as we get older.

I’ve also squeezed in a lovely dog walk this morning, and now I’m ready for a full day of clinic appointments and writing.

What does your Friday morning look like? I'd love to know. ☕

10/06/2026

Breakfast is the meal most people either skip or get wrong. My new High Protein Breakfast eBook has 31 recipes built around exactly what your body needs first thing — real food, proper protein, no fuss.

82 pages. Recipes that actually work. Available now at sarahflower.co.uk — link in bio. 🔗

08/06/2026

Most of us are eating the bulk of our protein at dinner, when actually we need it spread across the day. Starting your morning with at least 25–40g of protein changes everything — appetite, energy, blood sugar stability. It's one of the simplest shifts you can make.

I've put together an 82-page recipe book devoted entirely to high protein breakfasts — 31 recipes to make mornings genuinely nourishing. Link in bio. 🔗

06/06/2026

Could Your Gut Be Trying To Tell You Something?

One thing I see time and time again is people accepting digestive symptoms as normal.

Bloating after meals.
Excessive wind.
Loose stools.
Constipation.
Reflux.
Food intolerances.
Feeling six months pregnant by the end of the day.

These symptoms may be common, but they are not necessarily normal.

In clinic, I regularly find that there is more going on beneath the surface. This may include bacterial imbalances, yeast overgrowth, parasites, digestive insufficiency, poor stomach acid production, inflammation or, in some cases, Small Intestinal Bacterial Overgrowth (SIBO). I have a free download on my website if you would like more information

Many people have often spent years trying different diets, supplements and probiotics without really understanding the root cause of their symptoms.

If you’ve been struggling with digestive issues that aren’t improving, it may be time to investigate further rather than continuing to guess.

I offer a range of advanced gut health tests, including GI MAP, GI360 and SIBO testing, which can help us understand exactly what is happening and create a personalised plan based on your results.

If you’re wondering whether testing might be appropriate for you, simply reply to this email and I’ll be happy to point you in the right direction.

You can also book a free 15min chat on my website.

05/06/2026

One of the biggest myths I hear is that weight loss is simply about eating less and moving more.

If only it were that simple.

By the time we reach our 40s and 50s, hormones, sleep, stress, muscle mass, gut health and blood sugar control all start playing a role.

I see so many women blaming themselves when they are actually doing everything they can.

Sometimes the answer isn’t more willpower.

Sometimes the answer is understanding what is happening inside your body.

What’s been your biggest challenge with weight loss in midlife?

I’d love to hear.
You can book a free 15min chat on my website.

03/05/2026

I nearly didn’t post today.

It’s been one of those weeks. Busy clinic, house renovations, family life… and somewhere in the middle of it all, my body decided to remind me to slow down.

Even when the foundations are solid, stress can still tip the balance.

I eat this way all the time, as I know I will flare if I don’t. But life can feel like walking a tightrope. It doesn’t take much to throw things off.

So this weekend has been about bringing things back. Keeping food simple, properly nourishing, lower in sugar, but still allowing a little comfort.

Today, that comfort looked like a lemon drizzle cake.

This is my lower carb, grain free version. Soft, fresh, and just sweet enough without going over the top.

Full recipe is over on heart & thyme Substack and also on my website blog if you’d like it.

26/04/2026

This is more than just a cake.

It was my dad’s favourite. And my husband’s too.

A simple spiced apple cake. Cinnamon, sultanas, soft apples. The kind that fills the kitchen with that warm, familiar smell that instantly feels like home.

I never really measured it. It was always a bit of this, a bit of that. Trying to turn it into a proper recipe has taken far more effort than actually making it.

I used to send my dad home with slices when he visited. He didn’t need to say much, just that quiet appreciation. He loved cake.

Years later, after a very difficult time, this cake even became a bit of a bargaining tool with my local garage. They fixed my car for very little… and the cake made an appearance as a thank you. It was very well received.

Maybe that’s why I feed people. It’s how I show love.

I can’t make this now without thinking of him.

Recipe is up on Heart & Thyme.

23/04/2026

Still being told it is just IBS?

Bloating after meals
Looking six months pregnant by the evening
Living on peppermint tea and hoping for the best

I see this all the time in clinic. And very often, it is not IBS at all.

One of the most common drivers is SIBO. Small intestinal bacterial overgrowth. It can trigger bloating, constipation, diarrhoea, reflux, brain fog, food reactions, and that constant uncomfortable feeling after eating.

The problem is, most people are never told to look for it.

I have put together a simple, easy to follow SIBO guide to help you understand what it is, what symptoms to look for, and what you can start doing about it.

You can download it free from the Books, Downloads and Guides section on my website

www.sarahflower.co.uk

If your gut has been “off” for a while, this is a very good place to start

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