2026 Health & Nutrition: Back to Basics

When I sat down with Scarlett, I wanted to strip it all back and ask a simple question:

What is the true baseline of health we should all aim for daily?

Her answer was refreshingly simple.

We’ve Forgotten the Basics

“There is almost too much information out there right now,” Scarlett says.
“And in that noise, we’ve forgotten about the basics.”

In today’s culture, we’re constantly trying to “fix” things — poor gut health, blood sugar instability, hormone imbalance. We dress it up as trends. We sell it as supplements. We package it as protocols.

But real health doesn’t begin there.

It comes back to five foundations.

Not perfectly.
But consistently.

1. Eat Real, Recognisable Food

At its core, this means choosing food in its original form:

Vegetables.
Fruits.
Wholegrains.
Legumes.
Nuts and seeds.
Eggs, fish, meat.
Dairy or alternatives.

Ultra-processed food isn’t inherently “bad.” The issue arises when it dominates your diet. That’s where we tend to see poor gut health, unstable blood sugar and increased inflammation.

The foundation?
More food that looks like food.

2. Prioritise Fibre — Especially From Plants

Fibre is not a trend. It’s fundamental.

It supports:

• Gut health

• Metabolic health

• Hormone regulation

• Mood

Most people are consuming less than half of what their body needs.

Scarlett’s advice is simple:
Include plants at every meal. Focus on variety — colour, texture, different sources throughout the week.

Your gut microbes thrive on diversity. And when your gut thrives, so does your energy.

3. Include Adequate Protein at Every Meal

Protein isn’t just about muscle.

It supports:

• Blood sugar stability

• Appetite regulation

• Immune function

• Recovery

• Sustained energy

For most people, this means including a protein source at every main meal — not just dinner.

When protein is missing earlier in the day, energy crashes and cravings often follow.

4. Support Blood Sugar With Balance

This is one of the most underrated basics.

“Healthy” isn’t just about ingredients — it’s about composition.

Carbohydrates paired with protein.
Healthy fats for satiety.
Fibre to slow glucose spikes.

When meals are balanced, we experience:

• Fewer cravings

• More stable energy

• Improved gut comfort

• A steadier mood

Often, people struggle not because they’re choosing the wrong ingredients, but because their meals are unbalanced — leaving them under-fuelled.

5. Eat Enough — And Eat Regularly

This one challenges modern wellness culture.

Skipping meals.
Living off coffee.
Chronic under-eating.

These patterns place stress on the gut and nervous system.

A true baseline of health includes:

• Regular meals

• Enough energy for your lifestyle

• Food that feels satisfying, not just “clean”

Restriction is not a sustainable foundation for long-term health.

The True Baseline

When you strip everything back, the base level of nutrition is surprisingly uncomplicated.

It’s about:

Enough real food.
Enough variety.
Enough fibre.
Enough protein.
Enough balance.

Supporting your gut.
Supporting your energy.

Consistently — not perfectly.