No-nonsense, registered nutritionist(@emma.bardwell) 인스타그램 상세 프로필 분석: 팔로워 138,767, 참여율 0.77%

NEW BOOK: THE FIBRE EFFECT 📕📘📕 ✨ OUT FEBRUARY 2026. PRE-ORDER NOW! COMMENT FIBRE FOR THE LINK✨ Say hello to your new favourite F-word! When I wrote The 30g Plan, I called fibre the unsung hero of the nutrition world - and I meant it. For way too long, fibre’s been associated with boring, brown bran type foods, when in reality it’s one of the most powerful tools we have for lifelong health. So I decided it was time to give fibre the glow-up it deserves. And that’s exactly what The Fibre Effect does💥 Fibre doesn’t just keep you regular 💩. It supports your gut, heart, hormones, skin, energy and mood. It helps with blood sugar, cravings, appetite and weight, all by focusing on what you add, not what you cut out. Over the past year I’ve poured research, creativity and real-life clinical experience into this book to show how adding more fibre can transform how you feel, look and live. Inside you’ll find 60+ delicious recipes, meal plans, a 30-day kickstarter guide, plus at-a-glance lists, indexes and resources to make hitting your 30 grams a day effortless. It’s science-backed, practical and full of food that tastes good while making you feel great - because once you understand its power, you’ll never look at fibre the same way again. 🙏 For the link to preorder, simply comment FIBRE below and I’ll send directly to your inbox. Preorders are incredibly important to authors as it shows retailers that the book is worth stocking 🙏 And for anyone who has preordered The 30g Plan Cookbook, don’t worry, it is still coming! I’ve decided to push it back to May to coincide with the anniversary of the 30g Plan and to give me a little more time to absolutely perfect the recipes, which I know you’re going to cook on repeat. Any questions, please drop them in the comments 👇🏼 Huge thanks to my amazing team at @eburybooks for helping bring my book ideas to life. #thefibreeffect #fibre #30g #eatmorefiber #fiberrich #guthealthy

Steal my porridge formula (everyone else has 🙄) 🥣 Step by step guide in each slide. 27g protein | 15g fibre | 450 cals. Will keep you full til lunchtime. No need for snacks. Follow me @emma.bardwell for gimmick-free nutrition that tastes good. And please like, tag a friend and share if you find this content helpful. #highproteinmeals #highfibre #fillingandhealthy

1️⃣ It feeds your gut bacteria 2️⃣ Keeps blood sugar steadier 3️⃣ Helps you feel full 4️⃣ Supports regular 💩 5️⃣ Is linked to a lower risk of bowel cancer 6️⃣ Helps lower cholesterol, naturally 7️⃣ Reduces low-grade inflammation 8️⃣ Supports hormones 9️⃣ May help expel microplastics 🔟 Is linked to longer life Know what it is yet?! It is of course, fibre - one of the most powerful things you can eat for long-term health. And only 4% of us are getting the recommended 30g a day. 📘 The Fibre Effect breaks down exactly where to get it, how to avoid any side effects (bloating) and how to effortlessly include in your everyday diet. Plus it’s got meal plans, shopping lists, 60+ recipes and heaps of resources. 👉 Preorder now - comment FIBRE for the link ✨ Follow me for more non-nonsense, evidence-based nutrition #TheFibreEffect #longevity #longevitydiet #agingwell #nononsensenutrition

WHICH NUMBER DO YOU RELATE TO MOST? Fat loss often stalls because of a few very common habits 👇 1️⃣ Eating meals with a health halo (hello smoothie bowls 👀) 2️⃣ Chasing the latest fad instead of building repeatable habits 3️⃣ Running on too little sleep (research shows poor sleep can reduce fat loss by ~55%, even when calories are the same (Nedeltcheva et al. 2010) 4️⃣ Under-fuelling at meals 5️⃣ Going all-out at the weekend and hoping it balances out These aren’t failures, they’re patterns. And once you spot them, fat loss gets a lot simpler. I’ve put together a free guide that breaks down all 11 fat-loss mistakes (plus what to do instead). 👉 Follow me, then comment ELEVEN and I’ll send it straight to you. 🙋🏻‍♀️ Share this with someone who needs to see it 👋 And if you want more non-nonsense nutrition advice that actually gets results, follow along here 📕 For a deeper dive (plus 80+ high-protein, high-fibre recipes), grab my book The 30g Plan. #fatlosshelp #midlifeweightloss #fatlossover40 #menopausehealth #midlifehealth

What's your idea of balance? 🤔 A huge takeaway for a healthier lifestyle is leaving behind the all-or-nothing mentality, and Registered Nutritionist @emma.bardwell is fully on board! With many of us tight on time, sometimes a balanced meal comes from a can or pre-cooked rice and that’s perfectly okay! 🥫🍚 Embrace what works for you and keep it simple! Emma specializes in nutrition for menopause and in this fact-packed chat with us, she gives you lots of evidence-based 📊 practical advice that won't hurt your bank balance, including... 🙅‍♂️ We cut a LOT of BS in this episode! Even if you're not experiencing perimenopause yet… all the noise on social media might have you worried about what the future has in store. 🎧 Please take a listen to what Emma has to say - I promise it will put your mind at ease and it could even save you a ton of money! 👉 Follow us, then comment "EP98" for a link to the full episode 🎙️ 🙌 If you don’t want to comment, just DM us “EP98” instead! 🙋‍♀️ PS - If you're a busy woman over 30 and want to... ✅ Lose 5-10lbs (2-5kg) a month (and keep it off!) 📉 ✅ Reduce your risk of diabetes, heart disease & stroke 🫀 ✅ Develop lifelong habits & skills so getting healthy is easy 🙌 ✅ Rebuild your confidence & self-esteem to feel like you again 💁‍♀️ 🤝 We GUARANTEE you'll hit your weight-loss goal or get your money back 💰 ⭐️1,400+ Five-star reviews on Trustpilot, we are the highest-rated women’s weight-loss company in the world 🌍 💬Comment "INFO" to find out more!

🍦Which Greek yoghurt….0%, 5% or 10%? 📽️ Watch in full for the complete lowdown. 👀 And make sure you’re following me @emma.bardwell for non-nonsense nutritionist advice (as well as high protein, plant forward recipes) ⚡️ #nutrition #greekyogurt #nutritiontips

Comfort food that hits the health spot too. I’m ready for this. Are you? Happy new year. Let’s get back to business: same principles as last year (and always tbh), which is protein + fibre rich recipes that are a doddle to make and actually taste good. Oat flax & banana clusters on yoghurt 26g protein | 10g fibre | 400 cals 30g jumbo oats 1/2 banana (60g) 1 dessert spoon(10ml) maple syrup 175g Greek yoghurt (I use 0%) 1 heaped tbsp (15g) ground flax 50g pomegranate seeds Add sliced banana, flax, oats and maple syrup to a heated frying pan and cook til little clusters are formed. If it’s not clustering properly add a tbsp of water to bring it together. Spoon yoghurt into bowl, sprinkle over cinnamon, add the warm clusters and pomegranate seeds. Dig in 🪏 If you’d like more recipes like this and no-nonsense nutrition advice, make sure you’re following me @emma.bardwell #easybreakfast #highproteinbreakfast #highfibre #yoghurtbowl #highfiber

Say hello to Cottage Cheese Quiche by @emma.bardwell ! This will be your new budget-friendly, protein-packed recipe. 🧀🥚 It's loaded with 27 grams of protein, thanks to the creamy cottage cheese and whole eggs. It's zero fuss, all baked in a simple tortilla crust. 😋💯 Cottage cheese is a good source of protein. It's affordable, has a light creamy texture, and easily adds protein to your daily meals. What’s your go-to cottage cheese recipe? 👩‍🍳 #LGKitchen #LifesGoodKitchen #Repost @emma.bardwell

Choc banana porridge 🥣 27g protein | 19g fibre | 430 cals | 8 plants 📍Save this immediately - it’s your new fave breakfast 🏷️ Share with all your fellow porridge lovers Ingredients: 30g spelt flakes (or swap for oats) 200ml milk of choice (I use soya) 1/2 frozen banana 1 tbsp wheat bran (or swap for ground flax) 1/2 tsp cinnamon 1 level tbsp cacao Toppings: 100g Greek yoghurt (I use 0%) 1 tsp psyllium husk (optional) 40g pomegranate seeds 1 tbsp sunflower seeds Want more like this?….⬇️ Buy my book, The 30g Plan, or… Preorder my upcoming book, The Fibre Effect, or… Sign up to my new online course (starts Feb 19th) - comment JANPLAN to get the details sent to your inbox (early bird price:£39) Any questions, leave below 👇🏼 #highfibre #highprotein #chocolateporridge #healthybreakfastideas

10g fibre + 30g protein porridge bowl 🤌🏼 Simple, non-nonsense breakfast that will keep you going for hours…👇🏼 📍SAVE THIS FOR LATER - PERFECT FOR COLD DAYS 📍 30g barley flakes (or jumbo oats) 200ml milk of choice 150g 0% Greek yoghurt (or alternative) 1 generous tsp nut butter For the crumble (makes 6 portions): 4 medjool dates 60g pecans 4 tbsp pumpkin seeds To serve: 1/2 tsp cinnamon 80g blueberries Simply add the barley and milk to a small saucepan and simmer til cooked (about 20mins). Pulse the crumble ingredients in a blender for a few seconds til a crumble texture is formed. Turn off the heat. Stir the yoghurt into the porridge and spoon into a bowl. Scatter over the crumble (save the rest in the fridge fur up to a week), drizzle on the nut butter, scatter the blueberries and dust with cinnamon. This is taken from my best selling book, The 30g Plan, available from all good bookstores and online. #porridgebowl #30gprotein #highfibre #highproteinmeals

If you’re using GLP-1 medications (Ozempic, Wegovy, Mounjaro), what you eat matters just as much as the jab 💉 - and this week on Two Women Chatting, nutritionist Emma Bardwell breaks down exactly why. GLP-1s slow down digestion, which can mean nausea, constipation, low energy and even muscle loss if you’re not careful. 
That’s why protein + fibre are your two non-negotiables: 🥩 Protein - helps protect your muscle, supports metabolism, keeps you strong, and stops that “skinny but weak” outcome.
🌾 Fibre - keeps your gut moving, supports healthy blood sugar, feeds good gut bacteria and reduces the GI side effects GLP-1s can trigger. Using GLP-1s without adding more protein and fibre?
That’s like upgrading your phone but forgetting the charger. 🎧 Want the full conversation?
Listen to Two Women Chatting on Apple Podcasts, Spotify or via the link in my bio. Your midlife body will thank you. 💛 #fibreeffect #glp1s #midlifewomen

Favourite 30g protein breakfast recipe 🐵 🍌 📍Follow me @emma.bardwell for high protein/high fibre recipes you actually look forward to eating 📍 Chunky monkey breakfast bowl (serves 1) 30g protein | 9.5g fibre | 465 cals 20g barley flakes (or oats) 125ml milk of choice (I used unsweetened soya) 125g Greek yoghurt (I used 0%) 1 small banana 3 walnut halves, roughly chopped 1 tbsp ground flax 10g dark chocolate chips 1 tbsp chia seeds 1 tsp peanut butter 1 tsp vanilla extract 1. Cut the banana in half. Mash one half in a bowl then add the milk, chia seeds, barley (or oats), yoghurt and vanilla extract. Mix well and leave overnight (or for 10 mins so the chia can swell) 2. When ready to eat, top with the remaining banana (sliced), walnuts, choc chips, flax and nut butter. Tip: double the measurements and batch prep it. Will keep for 3 days in the fridge. Get a copy of my Sunday Times best-seller, The 30g Plan, for 80+ recipe ideas. It’s currently on offer on Amazon for Black Friday for just £6.80 (that’s a whopping 66% discount)!!! Comment 30 and I’ll send you the link straight to your inbox. #highproteinmeals #highfibre #proteinpower #whatnutritionistseat #eatwellfeelwell