Navigating Nutrition Advice on Social Media

Social media can create more confusion than clarity when it comes to nutrition. It can feel like no matter what you’re doing with your diet, depending on who you listen to, it’s never quite ‘right’. There’s this constant pressure that your diet should be different, better, stricter, cleaner… that’s partly because nutrition science is constantly evolving and it isn't an exact science but rather an applied science, meaning application is rarely black and white. As a result, the fundamentals of good nutrition are often overlooked and overshadowed by polarising (unqualified) nutrition opinions. No one wants to believe that the basics like regular meals, balanced nutrition, hydration, sleep and regular movement can be enough. It feels too boring, too simple. We’re wired to chase novelty and quick fixes, which makes it easy to get distracted by cleanses, fasting regimes and restrictive diet trends that promise to be the quick answer to all our problems.

But here’s the thing: none of these trendy tools will move the needle if you haven’t nailed the basics. If you're skipping meals, not sleeping, chronically stressed, or nutritionally lacking in whole foods, fibre, quality protein and healthy fats, no supplement or fad diet strategy is going to save you.

Yes, supplements can be helpful, and there is a time and place to focus on specific nutrients for things like hormone health, skin, or PCOS… but they’re not the first step. And often, they’re driven more by fear, personal anecdotes, or clever marketing than science. Ironically, the stress of trying to keep up with all of it can do more harm than good (hello, high cortisol).

My issue with nutrition on social media

Social media thrives on extremes. No one goes viral for saying, "just aim for balanced meals with low GI carbs, colourful veggies, quality proteins and healthy fats." Instead, it’s bold claims like "this supplement cured my bloating" or "how I eat to balance my hormones" that grab attention. But bloating can have many causes, and hormone imbalances are rarely one size fits all.

What’s often missing is context. For example, one person’s gut health might improve with an elimination diet if their issues are caused by an overgrowth of harmful bacteria. But for someone whose symptoms stem from a lack of beneficial bacteria, restricting nutrient variety could make things worse. The right supplement regime to optimise health for one could be harmful to another. This why I always say ‘test don’t guess’, don’t blindly follow someone else’s routine without testing your bio markers, hormones, and nutrient status, otherwise you’re just wasting your money and potentially putting yourself at harm. 

But I get it! You’re desperate to feel better and reclaim your quality of life. You follow all the latest trends and are here reading this because something feels off and you’re looking for real answers. Maybe you’re constantly bloated, battling breakouts, struggling to lose stubborn body fat, or just always exhausted. So let me help guide you back to where you need to start: the foundations.

The 4 Foundations to Reclaim Your Energy & Health

1. Simple Balanced Nutrition

Focus on real, whole foods! Think single ingredient items like colourful fruits and vegetables, whole grains, quality proteins and healthy fats. I often find my clients struggle most with breakfast. So, if you’re looking for an easy way to improve meal quality, try adding a scoop of Nu Harvest THRIVE Plant Protein to your smoothie, oats, Weet-Bix or yoghurt bowl. It’s been formulated with added fibre and essential minerals so it’s not just helping hit protein targets, but genuinely supporting a well balanced diet and better digestion.

2. Regular Eating Patterns

Skipping meals or grazing all day can throw off your energy, hormones, and hunger cues. Eating balanced meals every 3-4 hours helps stabilise blood sugar, improve insulin sensitivity, and support steady energy levels (especially important for women’s hormone health).

3. Quality Sleep

Sleep impacts your appetite hormones, insulin sensitivity, and mental clarity. Men should aim for 7–8 hours and women 8–9 (or even 10). No supplement can outwork 5 hours of broken sleep. That said, if you struggle to unwind or stay asleep, Moon Mylk can be a game-changer. This magnesium rich evening blend supports nervous system relaxation and deeper sleep. I recommend it to clients who are tired but wired. It’s my nightly simple, soothing, delicious (my current favourite is the Chocolate Malt flavour) ritual that signals to my body it’s time to rest.

4. Stress Management

Chronic stress depletes minerals, slows digestion and drives inflammation. If you're constantly in a fight-or-flight state, your body will prioritise survival over healing, glowing skin, or fat loss. Try things like mindfulness, walking outside or screen-free meals. Small habits with big impact. Nutritionally, the body is primed to retain sodium first thing in the morning. When it comes to Electrolytes, I fully encourage their addition to a morning routine to support mineral balance and with the added benefit of better hydration.

The Trend That’s Actually Worth It: Creatine

Amongst the sea of nutrition fads, creatine is one I fully support. It’s one of the most researched supplements in the world with proven benefits beyond just muscle strength. It supports:

• Brain health
• Gut and bone integrity
• Inflammation management
• Muscle preservation (particularly helpful for women as they age)

Take 3–5g/day with food. No, you don’t need to “load” it. And no, you won’t bloat or gain weight from the standard daily dose. This is a low-cost, high-benefit investment for nearly everyone. 

Let’s Talk Gluten & Dairy

Going gluten or dairy free is trendy, but not always necessary. Both can be highly nutritious if well tolerated. Unless you have coeliac disease, a damaged gut barrier, or feel significantly better without them (however this tells me there's an undiagnosed gut health concern driving poor tolerance), there’s likely no reason to cut them out.

• Opt for fermented dairy like kefir or Greek yoghurt for natural probiotics and high-quality protein.
• Choose whole, naturally gluten free grains like rice, buckwheat, and quinoa rather than heavily processed gluten free marketed alternatives (like bread), which are often low in nutrient, heavily processed, and high in unwanted additives.

The Bottom Line

Rather than copy and pasting someone else’s routine, ask yourself:

• Am I eating to support my lifestyle?
• Do I feel good after meals? energised and satisfied?
• Is my digestion, sleep, and mood stable?
• Am I fuelling my workouts and recovery properly?
• Do I enjoy how and what I’m eating?

Nutrition should make you feel nourished, not punished.

Social media is a great source of inspiration, but it’s not a substitute for personalised advice. Chasing every “must-have” product or diet trend is exhausting, expensive, and usually unnecessary.

The real results come from consistent, simple habits that support your energy, gut, hormones, and nervous system. Every day.

You’re not failing. You’re human. Let’s shift the focus to progress over perfection and get back to what really matters! A solid foundation, smart support (like the right supplements), and strategies that fit you. 

Where to start?

A qualified dietitian who takes a functional, personalised approach to nutrition is where I’d go first to start your journey towards optimal health and wellbeing.  

And if you’d like a little extra support while building your nutrition foundations, you can grab your Nu Harvest favourites with 15% off using the code KYAHENGLISH at checkout. Enjoy!