- About Us
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Led by internationally renowned nutrition expert Dr Linia Patel (PhD, RD, MBDA), Linia Nutrition is an internationally renowned nutrition and dietetic consultancy here to inspire and empower people to live healthier lives. Linia Nutrition offers tailored advice to individuals, organisations, the food industry and the media
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Areas of expertise
- Diabete & Obesity
- Hormone Health
- Performance Nutrition
- Ethnic Minorities
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- 1-To-1 Consultations
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We are committed to helping people get the most out of their body by understanding the impact their diet has on their health.
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Our areas of expertise
- Women’s Health
(PMS, menopause, Polycystic Ovary Syndrome) - Weight Management
(we can help you lose, gain or maintain a healthy weight) - Sports Nutrition
(optimise your sporting performance through tailored sport nutrition)
- Digestive Health & Gut Issues
(IBS, Food intolerances) - Anti-Aging Nutrition
(Staying younger and longer through adapted nutrition)
- Women’s Health
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- Consultancy
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Helping driven individuals perform at their highest level in the most competitive and demanding environments. Increasing productivity while decreasing stress.
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Translating complex scientific information into simple and clear messages. Helping you respond quickly to breaking news stories providing accurate background information and context.
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Advising health start-ups & food industry on product development and nutrition strategy in order to ensure project goals are successfully achieved.
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Supporting client in promoting good health by leveraging scientific nutrion expertise. Reaching out to both developed and emerging economies on a public health level.
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- Free Training
- Books
- News
- Contact
𝗘𝗮𝘁 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗹𝗶𝘃𝗲𝗿
The liver doesn’t get much airtime — but it should.
Behind the scenes, it’s doing so much more than just breaking down that glass of wine over dinner.
💪 It helps regulate blood glucose
❤️ Manages cholesterol metabolism
✨ And plays a key role in hormone health
Your liver deserves some love — and one simple way to do that is through food.
🥦 Add more cruciferous and bitter veg to your plate.
Think broccoli, kale, rocket, cauliflower, cabbage, Brussels sprouts…
These veggies contain glucosinolates — compounds that support your liver’s natural detox pathways by increasing enzyme activity that helps break down and eliminate toxins. They may even help reduce inflammation and fat build-up in the liver.
Tired of just steaming your broccoli?
Need some veg-spiration?
👉 Here’s our current fave way to make those greens shine.
You’re welcome 😉
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
For the cabbage:
1/2 a red cabbage
1/2 a white cabbage (optional, could use the whole red cabbage)
Olive oil
Salt and pepper to taste
Parsley (optional)
For the dip:
1tin of butter beans
2-3 large roasted red peppers (in brine)
1tbsp tahini
2tbsp extra virgin olive oil
Juice of 1 lemon
Salt to taste
1-2cloves of garlic (optional)
Splash of water to loosen if needed
(There will be left overs of the dip, either additional for dipping the cabbage into or keep in the fridge for snacks with crudités or an easy sandwich filler for lunch. Will last up to 3days in the fridge)
𝗠𝗲𝘁𝗵𝗼𝗱
1. Preheat the oven to 200 degrees c. Slice the cabbage into wedges, lay out on metal baking tray, drizzle with olive oil and season. Roast for 15-20mins or until charred and softened.
2. While cooking, blend together all the dip ingredients
3. Lay out the cabbage and drizzle over your dip. Sprinkle on some parsley or fresh herbs of choice.
Enjoy!
#liverhealth #loveyourliver #hormonehealth #liver #cabbage #cabbagerecipes #cruciferous #foodformenopause
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💥 Crunch up your life! 💚
First up… Edamame beans 🌱
One of the most multitasking beans out there.
✨ A rich source of high-quality plant-based protein — one cup gives you around 18g protein
✨ Great source of fibre (6g per 100g) to support your gut and hormones
✨ Packed with isoflavones — natural plant compounds shown to support women during perimenopause (especially those experiencing hot flushes)
✨ Plus, they’re rich in folate, copper and vitamin K
I’m a big fan — I always have a bag of frozen edamame in my freezer.
They go into salads, soups, noodle or rice bowls… or, my latest obsession: crispy edamame!
Perfectly crunchy, savoury, and protein-packed.
🎥 Check out the reel for my favourite crunchy combos — and tell me,
Which one are you going to try first?
#MenopauseAwarenessMonth #MidlifeNutrition #ProteinPower #HealthySnacks #PerimenopauseSupport #MenopauseNutrition #FoodForMenopause #EdamameLove #CrunchUpYourLife ... See MoreSee Less
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Everyone’s talking about creatine for brain health… 🧠
…but should we be looking at choline first? 👀
One of the top reasons women in their perimenopause transition come to see me is changes in cognitive function —
They can’t focus like they used to, read the same email 6 times before it sticks, go blank mid-presentation, or just feel mentally foggy.
Now, nutrition is never about one magic nutrient — it’s about how everything works together.
But research (thank you @dremmaderbyshire for your brilliant work in this space!) shows that 𝗰𝗵𝗼𝗹𝗶𝗻𝗲 plays a key role in 𝗺𝗲𝗺𝗼𝗿𝘆 𝗮𝗻𝗱 𝗯𝗿𝗮𝗶𝗻 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻.
💡Here’s the thing: most women don’t get enough choline — and deficiency risk increases during the menopause transition.
So before you reach for creatine, take a look at how much 𝗰𝗵𝗼𝗹𝗶𝗻𝗲 you’re getting in your diet!
For practical, evidence-based ways to support your brain health (and so much more), check out my bestselling book — now celebrating its 1-year anniversary! 🎉📘
#brainhealth #choline #memory #brainfunction #menopause #foodformenopause ... See MoreSee Less
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“𝗪𝗵𝗮𝘁 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗯𝗮𝗿?”
Clients — especially those on the go — ask me this all the time.
And honestly? There isn’t one I’d recommend for daily use.
Yes, they can help you hit your protein target — but they often don’t exactly scream “nutrient-dense.”
And yes many of them are classified as ultra-processed food. But the truth? The food system is complex — and not all UPFs are villains, despite what the Killer Bar campaign might suggest.
Instead of cutting things out and demonising foods, I always start with addition. More fibre. More plants. More balance.
Want to know what that looks like in a homemade version?
Here is a recipe for a bar I created in my book Food for Menopause
✅ A naturally protein-rich, high-fibre, healthy-fat bar — no protein powder required.
𝗥𝗲𝗰𝗶𝗽𝗲:
Makes 10-12 - Takes 20 minutes plus chilling
✨ Tips these will keep in the fridge for up to 10 days. If you like you can drizzle with extra melted chocolate before slicing.
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
2 tbsp tahini
4 tbsp almond or peanut butter
60g dark (70%) chocolate chips
200g cooked quinoa
70g whole unpeeled almonds, chopped
30g whole linseeds/ flaxseed
𝗠𝗲𝘁𝗵𝗼𝗱
1. Line a small loaf tin or cake tin with parchment paper. Either in the microwave or in a bowl over a pan of gently simmering water, melt the tahini, nut butter and chocolate together until smooth.
2. Add the rest of the ingredients and mix well. Tip into the prepared tray and chill for at least 1 hour then cut into 10-12 small bars.
Enjoy!
#healthyproteinbars #proteinbar #homemadeproteinbar #highproteinsnack #protein #foodformenopause
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GLP-1s are the magic bullet for hunger BUT….they don’t fix all the other bits often linked to eating.
That’s why you need to do the wrap around work alongside them to make them truly effective.
If you are already on them, considering coming off them or even wanting to find a sustainable way to manage you weight. I invite you to join the Shift.
The Shift is a one-day, online retreat on 7th October between 10am-3pm.
Join me, @katerh_fitness , @alice_dogruyol @sarahwrigglesworththerapy and @julsthebodyretreat
For more information comment SHIFT below👇🏽✅
#theshift #sustainableweightloss #holisticweightloss #glp1s #glp1ssupport ... See MoreSee Less
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GLP-1s aren’t the magic bullet you think they are…. Until you do some work alongside them.
GLP-1s help with physical hunger—but they don’t touch emotional, habitual, or environmental triggers and that’s why to maximise their effects you need to take a holistic approach.
If you are already on them, considering coming off them or even wanting to find a sustainable way to manage you weight. I invite you to join the Shift.
The Shift is a one-day, online retreat on 7th October between 10am-3pm.
Join me, @katerh_fitness , @alice_dogruyol @sarahwrigglesworththerapy and @julsthebodyretreat
For more information comment SHIFT below👇🏽✅
#theshift #sustainableweightloss #holisticweightloss #glp1s #glp1ssupport ... See MoreSee Less
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Menopause may be a natural transition but it’s not always the easiest. The good news is a few smart lifestyle choices can make this testing midlife transition a smoother experience.
Tweaking your diet is one of the easiest and most powerful changes you can make to restore balance to your body.
It’s always best to look at the diet as a whole but these are some top foods to include regularly in the diet and why! ☝🏽✅
Which will you be adding to your diet more regularly?
#menopause #foodstosupportthemenopause #menopausediet #foodformenopausesymptoms ... See MoreSee Less
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When I’m in back-to-back Zoom meetings with limited time to whip up lunch, I often fall back on ‘something-on-toast’ lunches.
Using tinned fish makes a quick lunch even easier. Sardines are a wonderful source of omega-3 fatty acids and they are the most economical omega-gosh option out there.
A variation of this recipe is my go to. It uses store cupboard ingredients, there’s no cooking needed and it’s delicious.
The high protein content can help stabilise blood-sugar levels and keep you feeling satisfied.
For this recipe and many more easy lunch recipes, order my book Food for Menopause - link in my bio! ✨☝🏽
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
1x tin of sardines in olive oil, drained
2x tbsp Greek or natural yogurt
1tbsp chopped olives
1tsp capers
1/4 cucumber finely chopped
1tbsp of fresh chopped herb of choice (used parsley here)
Finely grated slice of 1 lemon and squeeze of juice
4slices sourdough or seeded bread
𝗠𝗲𝘁𝗵𝗼𝗱
1. Roughly mash the sardines, yogurt and cucumber together in a bowl and season with salt and pepper to taste.
2. Add in the rest of the ingredients and stir
3. Toast the bread and top with mixture.
Enjoy!
#easylunchrecipes #somethingontoast #sardineson toast #sardinerecipes
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Want to thrive in midlife and continue to perform in all areas of your life?
Then you need to get this corner stone of nutrition right. Learn how to build a balanced plate, and create all your meals with this in mind.
We know that balanced blood sugar levels have far reaching effects on your menopausal symptoms and your wellbeing in the short term and long term.
Keeping your blood sugars in check means building a balanced plate.
Follow these simple tips ☝🏽🌟 and see how you feel!
For more guidance on building a balanced plate and recipes that make it easy, order your copy of Food for Menopause today ✅👏 link in the bio
#balancedplate #foodformenopause #balancedbloodsugar ... See MoreSee Less
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2 out of 3 women during the perimenopause/ menopause experience brain fog.
Your brain is a big deal. It controls how we think, what we remember, our feelings, our breathing, our body temperature and pretty much every process that regulates our body.
Supporting our brain health is important at any age but even more so from mid-life onwards.
🔧 These are 5 integral tools for your menopause toolkit for brain function.
For more, order my book FOOD FOR MENOPAUSE, from the link in bio ☝🏽✨ It’s packed with more tools for your menopause toolkit.
#FoodforMenopause #menopausetoolkit #menopause #10daycountdown #outsoon ... See MoreSee Less
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