Cholesterol-Lowering Advice & Support
Turning cholesterol-friendly eating into easy, ultra-enjoyable (and therefore lasting!) everyday action
Why cholesterol matters
Eat for strong bones – whatever your stage of life and diet (mixed, veggie, pesce, flexi or vegan)
For menopause, men >50, osteopenia, osteoporosis, pregnancy, breastfeeding, coeliacs, dairy-free & vegan diets
1:1 nutritional and culinary support (in person in Glasgow or online)
Live with vigour, move, dance, whirl and birl into later life
A strong healthy skeleton is key to living a good, long life.
There are some nutrients we can get enough of without thinking about it too much. But at certain life stages and on certain diets, calcium isn’t one of them.
And the odds are stacked against some of us. Race, sex, age, menopause – they all affect our risk of osteoporosis – and we can’t do a thing about them!
White and Asian postmenopausal women face three osteoporosis risk factors outwith their control (white/Asian race, being a woman, menopause). Why you need to be extra vigilant about the factors you can control – diet and weight-bearing activity.
But this Masterclass isn’t just for ‘women of a certain age’ - it’s for everyone who wants to set themselves up for graceful, healthy aging.
Elena, Video Editor, 27, Glasgow
“Incredibly helpful information and delicious recipes! I’ve started tracking my calcium intake and am doing more exercise to help absorption. I feel more energised, rested, healthier and consistent with food – plus less bloated and fitter!”
Who’s it for?
The Complete Bone Health Intensive is perfect if:
You’re approaching or have reached menopause when bone health matters more: Lower oestrogen lowers calcium uptake, so you need to be extra careful to get your 700mg/day.¹
You’re a man over 50, so it’s equally vital you hit your 700mg/day due to age-related bone loss.¹
You’ve been diagnosed with osteopenia (lower than average bone density for your age) and need at least 700mg of calcium a day to prevent osteoporosis.²
You’ve been diagnosed with osteoporosis (fragile bones) and need 700mg/day minimum (up to 1,000mg/day if you’re on osteoporosis medication) to strengthen your bones and prevent fractures.²,³
You’re pregnant or breastfeeding and need enough calcium to protect your bones and give your baby the best start (700 and 1250mg/day respectively).¹
You have coeliac disease and should have at least 1000mg of calcium a day due to poor absorption.⁴
You follow a cow’s milk, lactose-free or dairy-free diet, so must get your calcium from other sources.
You or your child are vegan and want to ensure you’re not putting your bones at risk in later life, despite tricky plant-based challenges.
What you’ll get out of the Intensive
Clear, evidence-based guidance bespoke to you
Every single aspect – from your session to your comprehensive, 15-page pack – is sculpted entirely around you: your assessment info, your health history, your concerns, your goals, your lifestyle, and your food preferences (loves, likes, dislikes), delivering a crystal-clear, bespoke roadmap.
Discover:
Exactly how much calcium you personally need for optimal bone health, factoring in any diagnoses and associated medications you’re on.
The best sources for your diet – whether you’re a meat eater, veggie, pesce, flexitarian or vegan.
Whether you should supplement or not.
And more!
A slew of practical support
5x Nutritionist of the Year Scotland and a Le Cordon Bleu Chef, my unique background delivers unrivalled practical support, turning your personalised advice into easy, ultra-enjoyable, and therefore lasting, everyday action:
Meet the calcium-rich superstars: The foods that punch above their weight, whether you include dairy, fish or stick to plants.
30 expert tips to supercharge your calcium intake: Delicious ideas and inspo that make hitting your target a skoosh!
15+ calcium-rich recipes: Enjoy beautiful, bone-boosting dishes, tailored to your tastes and lifestyle. With up to 645mg calcium per serving – nearly all your daily target in one delicious pop!
Delicious, local product recommendations: Make shopping a doddle and enhance every day with my curated list of beautiful calcium-rich foods.
Maximise calcium absorption: Learn what boosts and what blocks calcium uptake, ensuring you get the most bone-building power from your diet, whatever your food preferences.
Building your Intensive
No off-the-shelf templates here. To create your Intensive, I put in hours of behind-the-scenes work ensuring the session and materials are completely in synch with your needs:
Step 1: Assessment: You complete my custom diet, health and lifestyle questionnaires
Step 2: Discovery: I pore over your data to really get under the skin of your needs
Step 3: Design: I plan your session and write your 15-page personalised pack
Step 4: Immersion: We meet for your session – think scientific rigour meets culinary adventure!
Giving you:
The confidence and control to protect your bones.
For life. Whatever your stage of life or diet.
A simple, sustainable approach you can start today!
Your Bespoke Bone Health Nutritional & Culinary Package
Here’s what’s included in your package of support:
Extended 1:1 Session (approx. 1¾-2 hours): Best in person in Glasgow to see and taste some of those recommended products, and maybe whip up a recipe together, time allowing. Also available online.
Personalised SMART Goal Planning: We’ll conclude your session by setting 3-5 realistic goals to help you build simple, sustainable, bone-boosting habits. Small changes, BIG impact!
Your Personalised Bone Health Pack: 15-page guide stuffed with evidence-based advice tailored to fit you, tips, tricks and beautiful foods to support your bones.
The Bone Health Recipe Collection: 15+ quick, simple, calcium-rich recipes alive with flavour.
15-Minute Follow-Up Call: Scheduled 2-3 weeks post-session to fine-tune your progress, troubleshoot any dietary hurdles, and answer lingering questions.
Total package investment: £550
(Includes your extended 1:1 session, bespoke R&D time, your 15-page Personalised Bone Health Pack, recipe collection, and 15-minute follow-up call)
Places are limited – book yours to keep your bones strong with ease and confidence!
Optional ongoing support:
Additional Follow-Up Coaching: Phone or video check-ins to keep you accountable, bespoke behind-the-scenes research and support to fine-tune your bone health plan, or extended session time if needed (15mins £50, 30mins £100, or £200/hour pro rata).
7-Day Bone Health Meal Plan: In development (price TBC).
A taste of what’s included
All photos and recipes on this page are my own, giving you a taste of the cholesterol-lowering ?advice/dishes? in store.
References
Department of Health. Dietary reference values for food energy and nutrients for the United Kingdom. London: HMSO; 1991. Available from: https://assets.publishing.service.gov.uk/media/5bab995240f0b607130bd49d/Dietary_Reference_Values_-_A_Guide__1991_.pdf.
National Osteoporosis Guideline Group (NOGG). Clinical guideline for the prevention and treatment of osteoporosis. Section 5: Non-pharmacological management of osteoporosis. London: NOGG; 2024. Available from: https://www.nogg.org.uk/full-guideline/section-5-non-pharmacological-management-osteoporosis.
Royal Osteoporosis Society. Nutrition for bones: Calcium. https://theros.org.uk/information-and-support/bone-health/nutrition-for-bones/calcium/ [Accessed 7 July 2025].
Coeliac UK. Calcium and vitamin D. https://www.coeliac.org.uk/information-and-support/your-gluten-free-hub/home-of-gluten-free-recipes/healthy-eating/calcium/ [Accessed 7 July 2025].