- 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
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- Contact
Are you tired of feeling tired? Menopause fatigue is real and can be exhausting..
It’s normal to feel tired from time to time but it’s important to work on boosting your
energy levels to minimise fatigue.
Here are 5 things to consider.
Find these tools and many more for your Menopause Toolkit in my book Food for
Menopause, order from the link in my bio
#energylevels #boost #menopausefatigue #menopause #tired #foodformenopause ... See MoreSee Less
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Part 2: How to Use GLP-1 Medications Smartly 💉✨
In Part 1, I broke down how GLP-1 medications work and the key questions to ask before starting.
Now let’s talk about what happens after you start.
These medications are powerful—but they’re not a magic fix. They don’t replace lifestyle change. In fact, they make it more essential than ever.
GLP-1s can quiet physical hunger, but they don’t touch emotional, habitual, or environmental triggers. That’s where your nutrition, movement, mindset, and support system come in.
Because whether you’re on these meds for months or years, how you support your body will shape what happens next.
🧠 Nourish wisely
💪 Protect your muscle
🧘♀️ Manage stress
🛠 Rewire habits
🤝 Get wraparound support
Your long-term success isn’t just about weight—it’s about wellbeing. And that requires more than a jab.
📲 Save + share this post with anyone navigating GLP-1s.
#GLP1s #weightloss #nourishwisely #linianutrition ... See MoreSee Less
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💉 Weight-loss injections: what my clients are wanting to know
Back in 2021, a high-profile client asked if I could support her with Ozempic—then still relatively unknown. Fast forward to last week in my clinic: almost every woman who came to see me about weight management brought up GLP-1s.
These medications have gone big—but the conversation around them is still catching up.
As a clinician, my job isn’t to tell you what to do. It’s to give you the knowledge, context, and support to make informed, empowered decisions—and to help you do it in a healthy, sustainable way.
I’ve created two new posts to support you:
📌 Post 1: What GLP-1s are, how they work, and key questions to ask before starting.
📌 Post 2: How to make them more effective if you choose to use them.
Swipe, save, and share with anyone who’s asking the same questions.
#glp1 #ozempic #wegovy #weightlossmedication #womenshealth #midlifewomen #menopauseweightloss #informedchoices ... See MoreSee Less
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✨ Mini tortilla quiches✨
You’ve probably seen the viral high-protein tortilla quiche doing the rounds — well, these are my go-to mini version. I make a whole tray for the week and stash them in the fridge for an easy breakfast or snack.
They tick so many boxes:
✔️ Balanced macros (i.e. bit of all the good stuff - carbs, protein, fat and veggies)
✔️ Slow-release carbs from wholegrain tortilla
✔️ Protein to keep me perky
✔️ Healthy fats for satisfaction
✔️ Packed with colourful veg = antioxidants to boost your body’s resilience
Great for batch cooking. You can switch up the veg — I love roasted peppers — and try feta or ricotta if you’re after something richer. I didn’t have herbs when I made this batch, but parsley is 💯 and adds bonus points for plant diversity.
Want more easy, flavour-packed recipes like this?
📩 Sign up to my newsletter – link in bio!
#easyrecipes #tortillaquiche #highproteinrecipes #easybreakfast #foodformenopause ... See MoreSee Less
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Are you getting enough water? Despite our best efforts, many of us fail to hydrate as often as we should.
Hydration is important for us all to get right. But it’s even more important to prioritise during the menopause as dehydration can make certain symptoms worse, such as brain fog, low energy, hot sweats, mood changes and appetite regulation.
As the sun shines more this summer, more water is needed! Remember to drink up to help manage your symptoms through all seasons.
Which tip will you try to help you stay on top of hydration?
The first principle in my book in the eating for success chapter is Hydrate! To learn more, order Food for Menopause from the link in my bio ⬆️🌟
#hydrate #hydration #water #drinkup #healthyhabits #foodformenopause🌟 ... See MoreSee Less
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Did you know your liver doesn’t just metabolize the wine you drink but also has a key role in helping keep our hormones in check?
Cruciferous veggies like broccoli, Brussel sprouts and cabbages contain a chemical called indol-3 carbinol that supports our liver to work more efficiently.
They are definitely a group of veggies that ALL us ladies no matter our life stage need to be including in our diets regularly.
But we get it ….. sometimes just broccoli can be a bit boring.
We have just changed your life (dramatic we know but this is a show stopper recipe!).
Your new favourite broccoli sidekick – or cauliflower or Brussels.
You are welcome!
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
1 head of broccoli
Olive oil
1/2 tsp sweet smoked paprika
100g grated Parmesan
Salt and pepper
𝗠𝗲𝘁𝗵𝗼𝗱
1. Boil the broccoli in salted water until soft but not sloppy.
2. Pre heat the grill to 220 degrees c.
3. Mix the olive oil, paprika, salt and pepper in a bowl.
4. Lay out the florets on a lined baking sheet, push down on each with the back of a glass or palette knife.
5. Brush with oil mixture and sprinkle on Parmesan to each.
6. Cook under the grill for 5minute or until golden brown and crispy - keep an eye on them!
Enjoy!
#broccoli #womenshealth #easyrecipes #delicious #broccolirecipes #hormonehealth #foodformenopause ... See MoreSee Less
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There can be so much noise around health advice, especially when it comes to our hormone health.
But it’s important to get the foundations right. These are my top hormone health non-negotiables. Working on these and staying consistent for is essential for your hormone health.
Which non-negotiable will you start working on today?
#hormonehealth #nonnegotiables #hormones #womenshealth #menopause #menopausehealth #foodformenopause ... See MoreSee Less
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I read a mind-boggling statistic the other day.
‘Every 3 seconds there is an osteoporosis fracture in the world.’
Worldwide, that makes fractures from osteoporosis more common than heart attacks, strokes and breast cancer combined!
Osteoporosis is linked with weak bones and is dubbed the “silent thief “as you don’t feel the damage while it proceeds. Many adults will not be aware they have porous bones until they happen to fall. Falls that result in a fracture to your bones, impact your quality of life massively and if you’re elderly you chance of dying shortly afterwards skyrockets.
There are some groups who at risk of having poor bone density. These are:
➡️ People who have cut out diary in their diets.
➡️ People who follow excessive and extreme diets or those people who don’t eat enough overall.
➡️ Post-menopausal women.
To learn more about key nutrients for women for midlife and onwards, order my book Food for Menopause today. Link in bio. 💚👆🏽
#hello #aboutme #womenshealthdietitian #registereddietitian #womenshealth #performatyourbest #performbetter ... See MoreSee Less
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There are more than 30 different menopause symptoms commonly reported which range from stiff joints, anxiety, brain fog, vaginal dryness and of course hot flushes and night sweats.
In the UK and USA, hot flushes will effect up to 75% of people who go through the menopause. They can have a huge impact on quality of life.
But diet and lifestyle are essential tools in hot flush management.
Hot flushes? Here’s your essential toolkit for managing these.
💦 Stay hydrated ~ not drinking enough water can put your body thermostat further out of whack, which could make hot flushes worse!
⚖️ Balance blood sugar levels ~ hot flushes and nights sweats are influenced by blood sugar levels. Low sugars is thought to influence this. But also constant high blood sugars puts you at higher risk of weight gain, and weight is linked with more frequent and sever flushes
🫘 Plant oestrogen ~ phytoestrogens are plant-based compounds that have a weak oestrogen effect on the body which are thought to help hot flushes.
☕️ Go easy on the caffeine ~ some studies have linked caffeine with increased severity of hot flushes
🧘♀️ Manage stress ~ it is common for hot flushes to come on when you are nervous or anxious. Some research shows mindfulness, meditation and hypnotherapy being helpful in hot flush management
🍷 Cut back on alcohol ~ alcohol causes your blood vessels to dilate which can trigger a hot flush. Ideally switch to non alcoholic options, especially if going through a stressful time
For more evidence based, easy to implement tool kits - grab your copy of my new book Food for Memopause ✨⬆️ link in the bio.
#hotflushes #menopausesymptoms #FoodforMenopause ... See MoreSee Less
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Say hello to your new favourite salad!
A BRILLIANT combo for women in the perimenopause transition.
Serves 2 💚
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
For the crispy quinoa:
1 cup of cooked quinoa
1tbsp olive oil
1tbsp sesame seed oil
Salt
For the salad:
1 cup of shelled edamame beans (defrosted, if using frozen)
½ a cucumber
½ a medium avocado
½ a pomegranate seeds
For the dressing:
2tbsp soy sauce
3tbsp white wine vinegar
1tbsp sesame seed oil
1/4tsp of maple syrup or honey
𝗠𝗲𝘁𝗵𝗼𝗱
1. Pre heat the oven to 180 degree C. Spread the quinoa on a baking tray, add the oils and salt – stir until coated. Bake for 10mins, stir and then bake for another 8-10mins (stiring again if browning on the edges)
2. Roughly chop the salad ingredients and add to a large bowl except the pomegranate.
3. Mix the dressing ingredients and pour of the salad, tossing well.
4. Serve the crispy quinoa on top of the salad with a sprinkling of pomegrante.
5. Enjoy!
For more hormone loving recipes or my book Food for Menopause ✅ from the link in the bio 👆🏽
#saladrecipe #foodformenopause #recipesformenopause #quinoarecipe #CrispyQuinoa ... See MoreSee Less
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