Wellness for Women with The Nutri Guy

If you’ve been around me long enough whether in a consultation, over a drink or dinner, or just scrolling through my Instagram stories, you’ll know one thing: women make up the majority of my clients. And not just any women. Time and again, it’s women (of colour) who sit across from me, telling me stories that sound different on the surface, but underneath? The struggles often rhyme.

Now, don’t get me wrong. Every woman’s journey is unique. But when I asked ten women in my community what their top three health and wellbeing concerns were, the answers came back like a chorus on repeat: weight management, hormones, mental health, mindset. I laughed and thought to myself “Well, if you lot were a choir, you’d all be singing the same hymn.”

Though I joke, it’s no laughing matter. Studies back this up. In the UK, women of colour face disproportionately higher risks when it comes to health. Black and South Asian women, for instance, are two to three times more likely to develop type 2 diabetes compared to white women. And the maternal health statistics? Black women are still 3.7 times more likely to die during pregnancy or childbirth than their white counterparts. A study published in the Journal of Women’s Health highlights that women of colour are disproportionately affected by conditions such as obesity, hypertension, and diabetes compared to their white counterparts (Source: Journal of Women’s Health, 2021). Sobering facts, but they matter because they paint a picture of why these everyday conversations are so urgent.

So today, let’s explore those four big themes. I’ll share what I’ve learned, give you some quick wins, sprinkle in a bit of cultural flavour (because I refuse to write about food and health without seasoning), and leave you with both practical tips and long-term solutions.

Ladies discussing health

1. Weight Management & Exercise

The challenge: For so many women I speak to, weight loss feels like chasing a bus that never stops. Add cultural foods into the mix — rice, stews, fried plantain, sadza/pap, the occasional puff puff and suddenly “diet culture” feels like it’s telling you to erase your culture to get healthy. And that’s not right.

Quick, realistic tips:

• Portion without punishment: Use the weight loss plate method — half veg (think spinach stew, okra, or steamed greens), quarter lean protein (fish, chicken, beans), and a quarter starchy carb (yam, brown rice, couscous). You don’t need to give up your favourite dishes, just rebalance them.

• 10-minute movement: Forget chasing gym memberships you’ll never use. Dance to your favourite Afrobeat in your living room, take a walk after dinner, or stretch while watching Nollywood. Small daily habits add up faster than you think.

• Mindful eating practice: Next time you eat, slow down. Notice the colour of your food, the smell, the first bite. Ask yourself after a few mouthfuls: “Am I actually hungry, or just eating because the food is there?”

Long-term approach: Stop obsessing over “quick fixes.” Shift focus to strength and energy. Pick activities that make you feel alive (weight training, dance classes, walks with friends). Health should add joy, not steal it.

2. Hormonal Health: Periods, Menopause, PCOS

The challenge: Hormones are like Wi-Fi signals invisible, but when they’re off, the whole system glitches. Women told me they struggle with irregular periods, heavy bleeding, acne, hot flushes, mood swings, or the confusing storm of perimenopause. For some, PCOS feels like an uphill battle.

Quick tips:

• Cycle-friendly foods: During your period, focus on iron-rich foods (spinach, lentils, fish). For hormone balance generally, add omega-3s (salmon, sardines, walnuts, flaxseeds).

• Herbal helpers: Many cultures use teas like hibiscus, spearmint, or ginger to ease cramps and support hormone balance, don’t underestimate your grandma’s wisdom.

• Track it: Use an app or simple journal to log cycles, symptoms, mood, and energy. Knowledge is power, and it helps you spot patterns.

Long-term approach: Partner with healthcare professionals who take you seriously. Too often, women of colour report not being heard by their doctors. Keep a record of symptoms, take someone with you if needed, and don’t stop advocating until you get answers. Nutrition and stress management are powerful tools, but so is medical support.

3. Mental Health & Stress

The challenge: Between caring for family, working twice as hard to be seen in the workplace, and navigating the subtle (and not-so-subtle) biases of society, many women of colour live with chronic stress. And we know stress isn’t just “in your head” , it impacts hormones, weight, and even skin health.

Quick stress soothers:

• Box breathing: Inhale 4, hold 4, exhale 4, hold 4. Repeat for two minutes — yes, even in the office bathroom if you need to.

• Sleep snacks: Create a pre-bed ritual: herbal tea, no screens, journaling. Even 30 extra minutes of rest can lower cravings and boost mood. Also supplement with magnesium glycinate or soak your feet in a Epsom salt bath.

• Gut-brain foods: Yogurt, kefir, sauerkraut, or fibre-rich beans help support gut health — and your gut is deeply linked to your mood.

Long-term approach: Don’t just “push through.” Explore therapy with culturally competent practitioners, join women’s support groups, or lean into spiritual practices that nourish you. Stress is heavy — don’t carry it alone.

4. Mindset & Habits

The challenge: Many women said, “Genesis, I know what I should be doing — I just can’t stick to it.” Sound familiar? Knowing and doing are two different beasts. Mindset is the bridge.

Quick resets:

• One habit at a time: Start with water. Or a 10-minute walk. Don’t overwhelm yourself with 15 changes at once.

• Talk to yourself like a friend: You wouldn’t call your bestie a failure for eating puff puff — so why speak to yourself that way? Self-compassion fuels consistency.

• Reframe setbacks: Missed a workout? Had a “bad” meal? That’s not failure, it’s feedback. Learn and move on.

  
  

Long-term approach: Anchor habits in identity. Instead of “trying to lose weight,” decide: “I am a woman who takes care of her health daily.” This subtle shift turns actions into lifestyle. Surround yourself with community and accountability — because discipline thrives when you

don’t have to walk the journey alone.

🌿 Final Thoughts & Invitation

What struck me most in these conversations wasn’t just the challenges, it was the resilience. Women of colour carry so much, yet they still find ways to laugh, to care, to hold everyone else up. But it’s time to make space to hold ourselves up too.

That’s why I created Wellness for Women with The Nutri Guy, a live community event where we’ll unpack these topics together. Expect practical tips, honest conversation, mindful eating, and the kind of sisterhood you can’t find on Google.

📅 27 September 2025

📍 287 London road, Westcliff

🎟 Tickets: £10 (Early Bird £8 for first 10 seats)

👉 Reserve your space, bring a friend, and let’s nourish body, mind, and culture together.