Author: Inside Out Wellbeing

Welcome to Inside Out Wellbeing Inside Out Wellbeing is dedicated to helping you nurture your body and mind from the inside out. We believe that true health begins within, and that the foods we eat, the herbs we use, and the lifestyle choices we make all play a powerful role in supporting physical and mental wellbeing. Here, you’ll find practical guidance, gentle inspiration, and evidence-based insights on living a balanced, vibrant life. Our approach is holistic, approachable, and never preachy—designed to empower you to make choices that feel right for you. To support your journey, we offer a 7-day audio meditation course accompanied by a guided journal, thoughtfully created to help you cultivate calm, clarity, and balance. Available to purchase now via the site.

Why You Feel Anxious for No Reason — and What Your Body Is Actually Trying to Tell You

Have you ever woken up with that low-level feeling of dread, a tightness in your chest, a flutter of anxiety and had absolutely no idea why?

No big event coming up. Nothing obviously wrong. Just that quiet, constant hum of unease that follows you through the day.

You’re not imagining it. And you’re not broken. But what’s happening inside your body might surprise you.
Anxiety isn’t always in your mind

We tend to think of anxiety as a psychological problem, something to do with our thoughts, our worries, our mindset. And sometimes it is. But very often, what we experience as anxiety is actually a physiological response happening in the body completely independent of what we’re consciously thinking about.

Your nervous system is constantly scanning for danger. It doesn’t distinguish between a physical threat and an emotional one. A difficult conversation, a long to-do list, a blood sugar crash, chronic inflammation, poor sleep, too much caffeine all of these register as stress signals in your body. And your body responds the same way it always has: by releasing cortisol and adrenaline, raising your heart rate, and putting you on high alert.

That feeling? That is anxiety. And it started in your body, not your mind.

4 physical reasons you might feel anxious for no reason

1. Your blood sugar is unstable

This is one of the most underestimated causes of anxiety. When your blood sugar drops from skipping meals, eating refined carbs alone, or relying on caffeine our body releases cortisol to compensate. Cortisol raises your blood sugar again, but it also creates that familiar feeling of jitteriness, racing thoughts, and a sense that something is wrong.

If your anxiety tends to peak mid-morning or mid-afternoon, blood sugar instability could be the root cause.

2. Your nervous system is in chronic overdrive

Your nervous system has two settings: sympathetic (fight or flight) and parasympathetic (rest and digest). Most of us are living permanently in sympathetic mode checking phones first thing in the morning, never fully switching off, moving from one demand to the next without space to breathe.

When your nervous system never gets to rest, it starts to misfire. It registers ordinary situations as threats. And the result is that constant background anxiety that you can’t quite explain.

3. You’re not getting enough magnesium

Magnesium plays a crucial role in regulating the nervous system. It supports the production of GABA, the neurotransmitter that calms the brain down. When magnesium levels are low, the nervous system becomes hypersensitive and anxiety increases.

Most women are deficient in magnesium, particularly those under chronic stress, because stress depletes magnesium rapidly. Dark leafy greens, pumpkin seeds, dark chocolate, and almonds are among the richest dietary sources.

4. You’re not processing your emotions

Unfelt emotions don’t disappear. They settle in the body as tension, tightness, and that low-level unease we so often mistake for anxiety. Women who carry a lot who manage everyone else’s needs, who suppress their own feelings to keep the peace, who never quite allow themselves to fall apart 0ften experience this kind of body-held anxiety most acutely.

The body keeps score. And eventually, it asks to be heard.

What actually helps

Eat regular meals with protein and fibre to keep your blood sugar stable. Build moments of genuine stillness into your day not scrolling, not multitasking, just breathing. Add magnesium-rich foods to your diet daily. And find safe spaces to feel what you feel — whether that’s journalling, therapy, a trusted friend, or coaching.

Anxiety is not a character flaw. It is your body communicating with you. And when you learn to listen and respond with nourishment rather than resistance everything begins to shift.

You are not too sensitive. You are not overreacting. You are a human being whose body is asking for support.

Does any of this resonate with you? Which of the four causes feels most familiar?

Drop a comment below, I read and reply to every single one.

With warmth,
Leena

5 Small Things You Can Do This Morning to Feel Better Today

You don’t need a complete lifestyle overhaul to start feeling better. Sometimes the smallest shifts make the biggest difference especially when your nervous system is running on empty.

Here are five gentle things you can do this morning, right now, wherever you are.

Drink a glass of water before anything else. Before the coffee, before the phone, before the to-do list. Just water. Your body has been fasting all night and hydration is one of the simplest ways to support your energy and your mood from the very first moment of your day.

Take five slow breaths

Inhale for four counts and exhale for seven. Do this five times before you get out of bed. This simple breathing pattern activates your parasympathetic nervous system, your body’s rest and digest mode and sets a calmer tone for your entire morning.

Eat something within 90 minutes of waking; I know, I know you might not feel hungry. Skipping breakfast sends your blood sugar crashing, which triggers a cortisol spike, which feels a lot like anxiety. A handful of nuts, some Greek yoghurt, or a piece of fruit with nut butter is all you need to stabilise your energy and your mood.

Step outside for ten minutes without your phone. Just you and some fresh air and a patch of sky. Nature genuinely lowers cortisol levels. It isn’t a luxury, it’s medicine.

Write down one thing you’re not going to worry about today

Not a gratitude list or a to-do list. Just one thing you are consciously choosing to set down for today. One thing that can wait. Give yourself that gift.

These five things take less than thirty minutes combined. And yet they speak directly to your nervous system, your blood sugar, and your emotional wellbeing. The three things that most determine how you feel on any given day. You don’t have to do all five. Start with one. See how it feels.

With warmth,

Leena 🌿

Which of these feels most doable for you this morning?

Drop a comment below, I read and reply to every single one.

The Gut-Mental Health Connection: Why Your Stomach Holds the Key to Your Mood

Have you ever had a gut feeling about something?

Felt butterflies before a big moment? Noticed your stomach tighten when you’re anxious, or felt nauseous when you’re scared?

That is not a coincidence. That is your gut and your brain in constant, real-time conversation and what’s happening in your digestive system has a profound effect on your mental health, your mood, and your ability to cope with stress.

Have you ever had a gut feeling about something?

Felt butterflies before a big moment? Noticed your stomach tighten when you’re anxious, or felt nauseous when you’re scared?

This is one of the most exciting areas of nutrition science right now, and it could completely change how you think about your mental wellbeing.

Meet Your Second Brain

Your gut contains over 500 million neuron’s more than your spinal cord. Scientists now call it the “enteric nervous system” or your second brain, and it operates largely independently of the brain in your head.

But here’s the part that surprises most people: approximately 90% of your serotonin your primary feel good neurotransmitter is produced in your gut and not your brain.

This means that the health of your digestive system directly impacts your mood, your anxiety levels, your sleep, and your emotional resilience.

What Damages Your Gut-Mental Health Connection

Chronic stress: cortisol disrupts your gut microbiome, reducing the diversity of beneficial bacteria.

Ultra-processed foods: sugar, artificial sweeteners, and refined carbs feed harmful bacteria and reduce serotonin production

Antibiotics while sometimes necessary, they wipe out both harmful and beneficial gut bacteria

Not enough fibre: Your beneficial gut bacteria feeds on fibre., without it, they would starve.

Eating too fast: your gut needs a calm, parasympathetic state to digest properly. Eating on the go or under stress impairs digestion significantly.

5 Ways to Nourish Your Gut for Better Mental Health.

Eat fermented foods daily; Yogurt, kefir, sauerkraut, kimchi, and miso are all rich in beneficial probiotics that support a healthy microbiome and better mood regulation.

Increase your fibre intake; Aim for a wide variety of plant foods vegetables, fruits, legumes, wholegrains, nuts and seeds. Each different plant feeds a different strain of beneficial bacteria.

Reduce ultra-processed foods

This doesn’t mean perfection. It means gradually crowding out the processed foods with more whole, nourishing alternatives.

Eat slowly and mindfully

Chew your food properly. Sit down to eat. Take three deep breaths before your meal to shift your nervous system into rest and digest mode. Your gut absorbs nutrients far more effectively in a calm state.

Manage your stress

Since stress directly damages your gut microbiome, nervous system regulation isn’t just good for your mind it’s essential for your gut health too.

The Beautiful Truth

You cannot separate mental health from physical health. They are the same conversation, happening in the same body.

When you nourish your gut, you nourish your mind. When you calm your nervous system, you improve your digestion. When you eat well, you feel better emotionally. Everything is connected and that is genuinely good news, because it means every small positive choice you make ripples through your entire wellbeing.

💬 I’d Love to Hear From You

Did you know that 90% of serotonin is made in the gut? Does that change how you think about what you eat?

Why you’re always tired? It’s not because you need more sleep.

You’re getting 7, 8, maybe even 9 hours of sleep. Yet every single morning you wake up exhausted.

Sound familiar?

Here’s what most people don’t realise: tiredness isn’t always about sleep. In fact, for many of the women I work with, sleep isn’t the problem at all. The problem is what’s happening inside their nervous system and their body is using exhaustion as the only way it knows how to ask for help.

Let me explain.

Your Body Is Running on empty not Sleep deprived. When we’re chronically stressed, our bodies produce high levels of cortisol our primary stress hormone. In small doses, cortisol is helpful. It gets us out of bed, helps us focus, and keeps us alert.

When cortisol is elevated day after day from work pressure, emotional stress, poor nutrition, or simply never switching off your body starts to burn through its reserves at an alarming rate.

The result is a deep, bone-level exhaustion that no amount of sleep can fix.

4 Real reasons you are exhausted that has nothing to do with sleep.

Your blood sugar is on a rollercoaster skipping meals, eating refined carbs alone, or relying on caffeine to get through the day sends your blood sugar crashing and every crash triggers a cortisol spike. This cycle is quietly draining your energy all day long.

Your nervous system never fully switches off, If you’re checking your phone last thing at night, sleeping with notifications on, or mentally running through tomorrow’s to-do list in bed your nervous system is never getting the deep rest it needs. Your body may be asleep but your brain is still on duty.

You’re not eating enough magnesium

Magnesium is essential for energy production at a cellular level and most of us are deficient. Low magnesium means low energy, poor sleep quality, and higher anxiety. Dark leafy greens, pumpkin seeds, and dark chocolate are your friends here.

Your emotions are exhausting you

Emotional labour l the constant managing of feelings, relationships, and other people’s needs is genuinely physically draining. If you’re an empath, a people pleaser, or someone who carries everyone else’s stress, your tiredness has an emotional root that needs addressing too.

What Actually Helps

Eat breakfast within 90 minutes of waking up. Make it high in protein and fibre to stabilise blood sugar

No screens for the last 30 minutes before bed

Add magnesium rich foods daily to your diet dark chocolate, spinach and pumpkin seeds.

Build one moment of genuine stillness into your day.

Move your body gently every day even a 10 minute walk will help.

You’re Not Lazy. You’re Depleted.

There is a difference and once you understand that difference, everything changes.

Your exhaustion is not a character flaw it’s your body asking you for something different. Small consistent changes you nourish and regulate your nervous system and your energy will return.

💬 I’d Love to Hear From You

Which of these 4 reasons resonates most with you right now?

Drop a comment below. I read and reply to every single one. If this post helped you feel less alone, please share it with someone who needs to hear it today. 🌿

Hit subscribe at the bottom of the page for more posts like this straight to your inbox.

With warmth,

Leena 🌿

Are You Mentally Exhausted? 7 Gentle Ways to Feel Like Yourself Again

Let me ask you something.

When was the last time you felt truly, genuinely okay?

Not just “getting through the day” okay. Not “I’ll rest at the weekend” okay. But actually calm, present, and like yourself?

If you had to think about it for a while this post is for you.

Mental exhaustion is one of the most common things I hear about from women I speak to. And yet it’s one of the least talked about. We normalise the tiredness. We push through the anxiety. We tell ourselves everyone feels this way.

But they don’t have to and neither do you.

Here are seven gentle, realistic ways to start feeling like yourself again — no dramatic life overhaul required.

Stop Calling It “Just Stress”

The first step to feeling better is taking your mental exhaustion seriously.

Stress is not just a feeling. It is a full-body physiological response that affects your hormones, your immune system, your digestion, and your sleep. When we dismiss it as “just stress” we stop ourselves from getting the support we actually need.

Give yourself permission to say: *“I am not okay right now, and that matters.”

That one shift changes. everything.

Breathe Before You Reach for Your Phone

Most of us wake up and immediately check our phones flooding our nervous system with news, notifications, and other people’s lives before we’ve even had a glass of water.

Tomorrow morning, try this instead: before you pick up your phone, take five slow deep breaths. Inhale for 4 counts, exhale for 7. It takes 60 seconds and it sets your entire nervous system up for a calmer day.

Small habit. Big difference.

Eat Something Before 10am

When we’re mentally exhausted, eating is often the first thing to go. We skip breakfast, grab coffee on the run, and wonder why we feel anxious and foggy by mid-morning.

Low blood sugar triggers a cortisol spike which feels identical to anxiety. Something as simple as eating a protein-rich breakfast before 10am can noticeably reduce anxiety levels throughout the day.

Try Greek yogurt, or even a handful of nuts. Your brain will thank you.

Say No to One Thing This Week

Mental exhaustion often comes from a life that has too much in it and not enough rest between.

You do not need to justify saying no. You do not need a reason good enough for other people. “I don’t have the capacity right now” is a complete sentence.

Pick one thing on your list this week that you can cancel, delegate, or simply let go of. Notice how it feels.

Go Outside for 10 Minutes Without Your Phone

Nature is not a luxury. It is a genuine, research-backed tool for mental health. Even 10 minutes outside without scrolling lowers cortisol, reduces anxiety, and improves mood.

You don’t need a park or a forest. A garden, a street, a patch of sky. Just step outside, leave your phone behind, and let your nervous system breathe.

Talk to Someone Anyone

One of the cruelest things about mental exhaustion is that it makes us want to isolate at exactly the moment we need connection most.

You don’t need to have a deep conversation. You don’t need to explain everything. Simply being in the presence of someone who makes you feel safe a friend, a family member, a coach is enough to regulate your nervous system and remind you that you are not alone.

If you don’t feel you have that person right now, I want you to know: that is more common than you think, and it is something that can change.

Give Yourself One Moment of Joy Today On Purpose

When we are burnt out we stop doing the things that light us up. We tell ourselves we’ll do them when we have more time, more energy, more of everything.

But joy is not a reward for getting through the hard stuff. It is part of what gets you through.

Today, on purpose, do one small thing that makes you feel like you again. A walk. A favourite meal. A song you love. A chapter of a book. Ten minutes of nothing at all.

You are allowed to feel good. Even now. Especially now.

You Are Not Too Far Gone

Whatever you are carrying right now however long you have been running on empty I want you to know that it is possible to feel better. Not perfectly. Not all at once. But genuinely, sustainably better.

Your nervous system wants to heal. Your body wants to rest. You just need to give it permission.

💬 I’d Love to Hear From You

Which of these seven things do you need most right now?**

Drop a comment below and let me know — I read and reply to every single one. And if this resonated with you, please share it with someone who needs to hear it today. You never know whose week you might change.

If you’d like to read more about stress, nutrition, and nervous system health, hit subscribe at the bottom of the page to get every new post straight to your inbox.

With warmth,

Leena 🌿

Fuelling the Calm: How Protein and Fiber Stabilise Your Mood

Have you ever noticed how a sugary breakfast leaves you feeling “on edge” by 11:00 AM? Or how skipping lunch makes you feel irritable, anxious, and unable to focus?

In the world of Inside Out Wellbeing, we often talk about meditation and mindset to find peace. Today, I want to talk about the physical foundation of your zen: Blood Sugar Stability.

The Rollercoaster of Mood

When we eat refined sugars or simple carbs alone, our blood sugar spikes and then crashes. This crash triggers a stress response in the body, releasing cortisol and adrenaline. Physically, this feels like anxiety. Mentally, it feels like burnout.

To find your calm, you need two secret weapons: Protein and Fiber.

1. Protein: The Building Block of “Happy” Hormones

Protein isn’t just for muscles. It provides the amino acids (like tryptophan) that your brain needs to produce Serotonin your feel-good hormone.

• The Inside Out Tip: Aim for a palm-sized portion of protein with every meal to keep your brain chemistry balanced.

2. Fiber: The Slow-Release Valve

Think of fiber as the brake for your digestion. It slows down the absorption of sugar into your bloodstream, preventing those spikes and crashes that leave you feeling shaky or moody.

The Inside Out Tip: Add a handful of leafy greens or chia seeds to your plate to “anchor” your energy.

The Calm Plate Formula

Next time you sit down to eat, ask yourself: Where is my protein? Where is my fiber? When you feed your body stability, your mind follows suit. You aren’t just eating for fuel; you are eating for peace.

🧘🏽‍♀️ Mindful Minute Reset

Before you take your first bite of your next meal, try this 30-second ritual to move from “Fight or Flight” into Rest and Digest.

1. Acknowledge (10 seconds): Look at your plate. Identify one source of protein and one source of fiber. Tell yourself: “I am fueling my calm.”

2. Breathe (10 seconds): Take one deep breath in through your nose for 4 counts, and exhale slowly through your mouth for 6 counts. This “long exhale” tells your nervous system it is safe to eat.

3. Savor (10 seconds): Take your first bite and notice the texture and flavor before you swallow.

The Result: You aren’t just eating; you are communicating with your body.

Let me know how you get on, below in the comments.

The Gut-Brain Axis: A Guide to Mindful Eating for Better Health

Have you ever had butterflies in your stomach before a big presentation? Or perhaps you’ve noticed that during a particularly hectic week at work, your digestion feels off, no matter how many salads you eat.

This isn’t a coincidence. It’s the Gut-Brain axis in action.

As a Nutrition and Wellness coach, I often see clients doing everything that’s right on paper like: tracking macros, eating whole grains, and staying hydrating. Yet they still feel bloated, sluggish, or unsatisfied. Often, the missing link isn’t on their plate; it’s in their nervous system.

The Science: Rest & Digest vs. Fight or Flight

Our bodies have two main settings for the nervous system:

1. Sympathetic (Fight or Flight): Designed for survival. When you’re stressed, your body diverts energy away from non-essential functions like digestion and sends it to your limbs so you can run or fight.

2. Parasympathetic (Rest and Digest): This is where the magic happens. In this state, your body produces digestive enzymes, moves food efficiently through the gut, and absorbs nutrients effectively.

The Problem: In our modern world, we are often stuck in a low-grade Fight or Flight mode. When you eat while stressed, scrolling through emails or rushing out the door, your body physically cannot prioritize breaking down that healthy meal.

How Stress Alters Your Nutrition

When chronic stress takes the wheel, several things happen inside:

Reduced Nutrient Absorption: Stress can decrease blood flow to the digestive tract, meaning you aren’t getting the full benefit of the vitamins and minerals you’re consuming.

Inflammation: High cortisol (the stress hormone) can irritate the gut lining, potentially leading to bloating and sensitivities.

• The Speed of Digestion: Stress can either slow things down leading to constipation or speed them up too much (leading to malabsorption).

The Solution: Meditation as a Digestive Aid

This is where the Inside Out approach becomes your secret weapon. You don’t need an hour of silence to fix your digestion; you just need to signal to your brain that you are safe.

The Mindful Minute Practice:

Before your next meal, try this:

1. Sit down (don’t eat standing up!).

2. Take three deep, belly breaths. Exhale longer than you inhale.

3. Look at your food and acknowledge the colors and smells.

This simple act of mindfulness flips the switch from Sympathetic to Parasympathetic. You aren’t just eating; you’re nourishing.

Carbs: Whole vs. Refined – What’s the Difference?

In the world of nutrition, carbohydrates often get a bad rap. You’ve likely heard advice to cut carbs, but the truth is more nuanced: it’s about quality, not just quantity.

Understanding the difference between whole and refined carbohydrates is the secret to fueling your body without the energy crashes.

1. What Are Carbs, Anyway?
Carbohydrates are one of the three primary macronutrients (alongside protein and fat) that provide energy. When you eat carbs, your body breaks them down into glucose, the preferred fuel for your brain and muscles.
However, the speed at which that fuel enters your system depends entirely on the structure of the carb.

2. Whole Carbs: The Slow-Burn Fuel
Whole carbohydrates are minimally processed, meaning they arrive at your plate with their natural fiber and nutrients intact.

Nutrient-Dense:
They are nature’s multivitamin, packed with B vitamins, minerals, and antioxidants.

The Fiber Factor:
Fibre acts like a speed bump for your digestion. It slows down glucose absorption, preventing insulin spikes and keeping you satiated for hours.

Gut Health:
The non-digestible fibers in whole carbs act as prebiotics—essentially “food” for the healthy bacteria in your microbiome.

Top Picks:
Grains: Quinoa, oats, buckwheat, and brown rice.
Legumes: Lentils, chickpeas, and black beans.
Produce: All fruits and starchy vegetables (like sweet potatoes).

Refined Carbs: The Empty Energy
Refined carbs have been milled a process that removes the bran (the fiber-rich outer layer) and the germ(the nutrient-rich core). What’s left is just the starchy endosperm.

Nutrient-Poor: Without the bran and germ, you’re left with calories but very little nutritional value.

The Rollercoaster Effect
aAs they lack fiber, these carbs hit your bloodstream almost instantly. This causes a rapid spike in blood sugar, followed by an inevitable “crash” that leaves you tired and reaching for more sugar.

Inflammation: Frequent consumption of highly refined carbs is linked to increased internal inflammation and metabolic issues.
The Usual Suspects:

White Flour Products: White bread, flour tortillas, and standard pasta.

Added Sugars: Soda, sugary cereals, and pastries.

Processed Grains: White rice and “instant snacks.

4. Easy Swaps for a Smarter Plate
Transitioning to whole carbs doesn’t require a kitchen overhaul.

For instance, replacing white rice with quinoa or farro not only introduces a pleasant, nutty texture to your meals but also increases your protein intake. You can transform your morning routine by trading sugary cereals for steel-cut oats, which provide the sustained fuel needed to keep you feeling full until lunch.

When it comes to wraps or tacos, opting for corn or whole wheat tortillas over standard flour varieties is an easy way to boost your fiber consumption. Even snack time offers an opportunity for a nutritional upgrade; swapping potato chips for air-popped popcorn gives you a satisfying, whole-grain crunch with much more volume and fewer empty calories.

Final thoughs
Think of Whole Carbs as a slow-burning log on a campfire providing steady, reliable heat. Think of Refined Carbs as kindling a bright flash of energy that burns out quickly.
By choosing whole more often, you aren’t just eating; you’re investing in steady energy, better digestion, and long-term health.
Next time you shop, look for “100% Whole Grain” on the label—your body will thank you!

Mastering Macronutrients: A Simple Guide to Counting Macros Correctly

Whether you’re a seasoned gym-goer, an athlete, or just beginning your wellness journey, understanding macronutrients can be a game changer for reaching your health goals.

If you’ve ever wondered how to break down your diet into protein, fats, and carbohydrates to maximise results, this guide will walk you through the process step by step.

Let’s get started.

Step 1: Understand Macronutrients

Before you start counting macros, it’s important to know what they are and why they matter.

Protein

Protein is essential for muscle repair, growth, and overall body function.

1 gram of protein = 4 calories

Common sources include lean meats, fish, eggs, dairy, tofu, beans and legumes.

Fats

Healthy fats help with hormone production, brain health, and long-lasting energy.

1 gram of fat = 9 calories

Good sources include avocados, nuts, seeds, olive oil and fatty fish.

Carbohydrates

Carbohydrates are the body’s primary source of energy, especially for exercise and daily activity.

1 gram of carbohydrates = 4 calories

Healthy carbs include fruits, vegetables, whole grains and legumes.

Step 2: Calculate Your Daily Calorie Needs

To determine how many macros you should consume, you first need to estimate your daily calorie requirements.

This involves calculating your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

1. Calculate Your BMR

BMR represents the calories your body needs to perform basic functions like breathing and circulation.

For men:

BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age)

For women:

BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age)

2. Calculate Your TDEE

Multiply your BMR by your activity level:

Activity Level Multiplier

Sedentary (little or no exercise) BMR × 1.2

Light activity (1–3 days/week) BMR × 1.375

Moderate activity (3–5 days/week) BMR × 1.55

Very active (6–7 days/week) BMR × 1.725

Extremely active (physical job/training twice daily) BMR × 1.9

Your TDEE gives you an estimate of how many calories you need each day.

Step 3: Choose Your Macronutrient Ratios

Your macro ratio depends on your health or fitness goal.

For Weight Loss

Protein: 40%

Fat: 30%

Carbohydrates: 30%

Higher protein helps maintain muscle and improves satiety.

For Muscle Gain

Protein: 30%

Fat: 30%

Carbohydrates: 40%

Extra carbs help fuel workouts and recovery.

For Maintenance

Protein: 30%

Fat: 30%

Carbohydrates: 40%

This balanced approach supports general health and energy levels.

Step 4: Convert Percentages into Grams

Once you know your daily calories and macro percentages, you can convert them into grams.

1. Calculate Calories per Macronutrient

Total Calories × Percentage

Example (2000 calories with 30% protein):

2000 × 0.30 = 600 calories from protein

2. Convert Calories into Grams

Use the calorie value of each macro:

Protein: Cal ÷ 4 Carbs: Calories ÷ 4

Fat: Calories ÷ 9

For example:

600 calories from protein ÷ 4 = 150g protein

Step 5: Track Your Food Intake

Tracking helps ensure you’re staying within your macro targets.

Use a Tracking App

Read Nutrition Labels

Check the macronutrient content per serving to track accurately.

Weigh Your Food

Using a kitchen scale ensures accurate portion sizes and macro tracking.

Step 6: Adjust and Fine-Tune

Your body is unique, so adjustments may be necessary.

Pay attention to:

Energy levels

Workout performance

Weight changes

Hunger levels

If your progress stalls, then tweak your calories or macro ratios accordingly.

Step 7: Stay Consistent

Consistency is the most important factor for long-term success.

Don’t worry about being perfect every day. Focus on building sustainable habits and finding a macro balance that works for your lifestyle.

Over time, tracking macros becomes easier and more intuitive.

Final Thoughts

Counting macronutrients might feel overwhelming at first, but with practice it becomes a powerful tool for improving your nutrition.

By understanding your calorie needs, choosing the right macro balance, and tracking your intake, you can fuel your body effectively and move closer to your health goals.

Remember: the goal isn’t perfection — it’s progress and consistency.

If you found this guide helpful, feel free to share it with friends and family who want to improve their nutrition. And if you have any tips or questions about macro tracking, drop them in the comments below!

Welcome to Inside Out Wellbeing

A New Chapter Rooted in Health, Nourishment & Inner Calm

If you’ve been part of my journey for a while, you’ll remember my blog Lena’s Kitchen Veggie Lena a space filled with plant-based inspiration, wholesome recipes, and a love for nourishing food.

That chapter will always be special to me.

But as I’ve grown personally and professionally so has my vision. I’m so excited to officially welcome you to Inside Out Wellbeing.

Why the Rebrand?

Over the years, my work has expanded far beyond the kitchen.

As a qualified Nutrition Coach and Health & Wellness Coach, I’ve had the privilege of supporting people not just with what’s on their plate, but with how they feel in their bodies, how they manage stress, how they nourish their minds, and how they reconnect with themselves.

Food is powerful but true wellbeing goes deeper.

I wanted a space that reflects the full picture:

Nourishing nutrition

Holistic health

🧘🏽‍♀️ Meditation & mindfulness

lifestyle habits

Inside Out Wellbeing represents what I truly believe:

Real health starts from within.

When we support our inner world our thoughts, stress levels, emotional health, gut health, nervous system everything on the outside begins to shift.

What You Can Expect Here

This new space is about whole-person wellbeing.

You’ll still find nutrition guidance and realistic, nourishing food ideas. But you’ll also see more:

Practical wellness tools you can actually implement.

Mindset shifts for sustainable change.

Simple ways to reduce stress and feel calmer.

Meditation guidance

(including my online course)

Honest conversations about balance

This isn’t about extremes.

It isn’t about restriction.

It isn’t about chasing ideal health.

It’s about creating wellbeing that feels good, sustainable, and aligned with your real life.

Why “Inside Out”?

Because no amount of green smoothies can compensate for chronic stress.

No perfect meal plan replaces self-awareness.

No external routine creates lasting change without inner alignment.

When we:

regulate our nervous system

build supportive habits

nourish our bodies properly

create space to breathe

We transform from the inside out. That’s the work I’m most passionate about now.

Thank You for Growing With Me

If you’ve been here since the Veggie Lena days — thank you.

If you’re new here — welcome.

Inside Out Wellbeing is more than a blog. It’s a space for grounded, realistic health. A space for women who want to feel energised, calm, strong, and connected without overwhelm.

This rebrand isn’t about starting over. It’s about stepping fully into who I am now.

And I’m so glad you’re here for it.

With warmth,

Leena