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flikswan

@flikswan

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If you don’t already know me - Hi, I’m Flik.

Functional health, nutrition, well-being and fitness are at the heart of how I live and feel. And I want to share a part of why that is, with you.

With a bit of humour thrown in.

I put a focus on approaches and tools that support body health, energy, strength and resilience in real life. It’s a lifestyle anyone can develop and I hope to show you how.

You’ll see movement, nourishment, curiosity around modern wellbeing tools and biotech,
and what it looks like to prioritise health as a woman, mum and coach.

This is about what genuinely helps us feel and function at our best.

I’m glad you’re here.

Flik

#functionalhealth
#wellbeingcoach
#womenswellbeing
#holistichealth
#midlifewellness
#healthyliving
#modernwellness
#nervoussystemhealth
#movementforlife
#wellbeingjourney by @flikswan

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10 months ago

My dad is nearly 85. We just did bicep curls, planks, resistance band work, single leg balances together. He lives on a steep hill which he walks up twice daily and has done since he was younger than I am (he stopped driving because he prefers to walk!) And last night he was whizzing around the park with his grandchildren This is actually not remarkable because of his age, It’s the result of a lifetime of keeping his body moving and his muscles working.

Muscle is not vanity for any of us. It is the organ most closely associated with how long we live and more importantly how well we live. It supports metabolic health, regulates blood sugar, protects bone density, drives cognitive function and keeps the digestive system moving.

Sarcopenia, the gradual loss of muscle mass that begins in our 30s, is one of the most significant and least discussed drivers of accelerated ageing. But it is not inevitable and is largely preventable through consistent resistance training across a lifetime.

What you build in your 40s is what carries you through your following decades.. The investment you make in your muscle now is not about how you look but about whether you can walk up your own hill at 85 and mean it.

This is why movement as medicine is not a trend for me. It is the foundation of everything I work on with my clients and everything I practise myself.

Start now. Your future self will thank you for it and if you don’t believe me ask my dad!

#longevity #movementasmedicine #musclehealth #lifestylemedicine #womenover40 by @flikswan

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4 months ago

Claudia sharing her thoughts on dance movement - and who supports her to feel fit, lean, strong and happy.

F&V by @flikswan

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9 months ago

Natural sounds like running water are linked with lower stress and a calmer nervous system. If you listen closely, you can hear my breath settle too. That’s the part I notice most when I stop and stand somewhere like this: the breath slows before I’ve decided anything. You don’t need an hour or a retreat for it, only a few minutes outside.

Tell me below, what’s the sound that calms you most?

#nervoussystem #naturesounds #stressrelief #perimenopause #longevity by @flikswan

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3 days ago

Most sleep advice starts at bedtime, but your body clock starts much earlier. Morning light sets the clock, and evening light begins winding it down. Stepping outside for even a few minutes as the rises and then paying attention to when it goes down gives your brain a clear cue that the day is ending, while bright indoor light late at night can send the opposite message.

I wrote about how light has shaped my own sleep in this week’s Substack, part of the A Look Inside My Life series.

Comment SLEEP and I’ll send you the link.

#sleephealth #circadianrhythm #perimenopause #functionalnutrition #longevity by @flikswan

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5 days ago

This #BreastCancerAwarenessMonth, movement is our medicine. 💪

Regular exercise can reduce your risk of breast cancer by around 15% - and every kind of movement counts.

That’s why we teamed up with @juststrong and @sleektechnique to celebrate the benefits of being active, together. 🫶✨

This is your sign to find your favourite way to move - and make it a habit.🧡

#BreastCancerAwareness #MoveMore #BreastCancerCommunity #FeelGoodFitness taken in We The Conscious by @flikswan

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9 days ago

Listen,I am no saint but there’s no getting away from this. Alcohol affects sleep, cortisol, and gut microbiome, that’s not up for debate. But swapping in something like an apple cider vinegar cocktail some nights isn’t about giving anything up. It’s just worth trying once to feel the difference the next morning. Not a lecture, just an experiment you could try.

Tell me below if you try it, I want to know what you notice.

#applecidervinegar #guthealth #sleep #perimenopause #functionalnutrition by @flikswan

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10 days ago

Body composition isn’t really about willpower. Stress and cortisol, under-eating instead of proper nutrition and fuelling, gradual muscle loss, sustained periods of inactivity and blood sugar swings that never get addressed properly, these are the real drivers behind why body composition changes so much in midlife. Fixing it isn’t about doing more, it’s about addressing what’s actually driving it.

Are you noticing shifts in weight, energy and overall body composition? Tell me below and I’ll tell you what I do to counter these changes.

#perimenopause #midlife #bodycomposition #hormonehealth #functionalnutrition by @flikswan

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13 days ago

Standard health and wellness advice exists for good reason, most of it’s grounded in real evidence. What I stopped assuming is that it works the same way for everyone. In midlife especially, the same advice, like prioritise protein, do more cardio, less carbs, can produce completely different results depending on your hormones, your sleep, your stress load.

What actually changed things for me was paying attention to my own body, energy, mood, and building from there, not throwing out the basics, just applying them properly to my own body. And I do the same for everyone I work with.

Tell me below, what’s the advice that never quite worked the way you were told or hoped it would?

#perimenopause #functionalnutrition #hormonehealth #personalisedhealth #longevity by @flikswan

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16 days ago

For years as a professional dancer, I took how hard my body worked seriously, and never once asked what was actually touching it. It wasn’t until I trained as a Functional Nutrition and Lifestyle Medicine Practitioner that I learned synthetic fabrics, dyes, and finishes can carry endocrine disruptors, absorbed through skin, the body’s largest organ.

Now I’m as deliberate about what touches my skin as what I put in my body. Wrote the full piece on this today, out on my Substack.

And I’m wearing @etoileproballet because I trust them to look after the skin I’m in.

Comment FABRIC and I’ll send you the link.

#nontoxicliving #endocrinedisruptors #functionalnutrition #cleanliving #longevity by @flikswan

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20 days ago

Not all calories behave the same way in the body. A 200-calorie plate of protein and vegetables affects blood sugar, satiety, and hormones completely differently to 200 calories of refined carbs. Counting alone misses that. What matters more is where those calories come from, and how your body actually processes them. This isn’t permission to ignore intake, it’s permission to stop obsessing over the number alone.

Comment CALORIES and I’ll send you what I actually look at instead.

#nutrition #bloodsugar #metabolichealth #perimenopause #functionalnutrition by @flikswan

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24 days ago

Some daily habits stop needing motivation once they’re just what you do. Most mornings, this is it, nothing major, just moving the body, outside when possible, before the day starts properly.

It really does get easier, once it stops being a decision and you realise it’s simple and free and actually feels really good.

Tell me below, what’s the thing you do without thinking twice anymore?

#morningroutine #consistency #movement #longevity #mindset by @flikswan

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a month ago