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Tia Maria | Gut & Hormone Nutritionist

@tmdwellness

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TMD WELLNESS®
Integrative Nutritionist
✨Helping you heal, nourish, live longer, and build a sustainable journey.
⬇️For bookings and collaborations

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You don’t have to keep guessing your way through your health. 🤍

Whether it’s low energy, hormonal changes, menopause, or gut issues, sometimes the hardest part is knowing where to start.

My approach is about looking at the bigger picture, understanding your story, and finding a way forward that feels realistic and right for you, most importantly sustainable.

Because no two women are the same, and your health journey shouldn’t be either.

If you’re ready to start understanding your body better, book a consultation through the link in my bio. ✨

#health #startyourjourney #nutrition #food by @tmdwellness

A realistic what I eat in a day - All these meals are from my cookbook (link in bio) 🤍

When I’m PMSing, I naturally tend to make my meals bigger and eat a little more, and that’s completely okay! Your hunger can fluctuate throughout your cycle, so I always try to listen to my body rather than restrict myself.

I’ve been repeating these meals consistently over the past few months, and I can honestly say I’ve never felt better. My energy, PMS symptoms, digestion and overall feel lighter!

My weight has been consistent and even was able to loose 2kgs of fat following this plan!!

#wieiad #weightloss #pmos #guthealth #meals by @tmdwellness

My short recipe cookbook is finally here, and I’m honestly so excited to be sharing it with you 🤍

Full & Nourished is everything I wish I could hand to anyone who’s ever told me, “I eat well, but I’m always hungry.” It’s built around the two things that actually keep you full, protein and fibre, so you can stop fighting cravings and start feeling good in your body again.

Inside you’ll find:
🍽 25 high-protein, high-fibre recipes
📅 A full two-week plan, so you never have to wonder what to make
🌙 Cycle-synced meals, so you know exactly what to eat in each phase of your cycle to help ease bloating, cravings and low energy
🌾 Every recipe gluten-free and refined-sugar-free
⚖️ Balanced, satisfying meals that support weight loss without ever feeling deprived

This isn’t a diet or a detox. It’s real, simple food you’ll genuinely want to keep making, the same way I eat and the way I guide my clients.

The ebook is available to order now in my bio, and the hard copy is coming next week for anyone who wants it on their kitchen counter 📖

Tap the link in my bio to get yours. I can’t wait to see what you cook from it. Tag me, I’ll be re-sharing! 🤍

#FullAndNourished #Protein #Fiber #HormoneHealth #GutHeath by @tmdwellness

My short recipe cookbook is finally here, and I’m honestly so excited to be sharing it with you 🤍

Full & Nourished is everything I wish I could hand to anyone who’s ever told me, “I eat well, but I’m always hungry.” It’s built around the two things that actually keep you full, protein and fibre, so you can stop fighting cravings and start feeling good in your body again.

Inside you’ll find:
🍽 25 high-protein, high-fibre recipes
📅 A full two-week plan, so you never have to wonder what to make
🌙 Cycle-synced meals, so you know exactly what to eat in each phase of your cycle to help ease bloating, cravings and low energy
🌾 Every recipe gluten-free and refined-sugar-free
⚖️ Balanced, satisfying meals that support weight loss without ever feeling deprived

This isn’t a diet or a detox. It’s real, simple food you’ll genuinely want to keep making, the same way I eat and the way I guide my clients.

The ebook is available to order now in my bio, and the hard copy is coming next week for anyone who wants it on their kitchen counter 📖

Tap the link in my bio to get yours. I can’t wait to see what you cook from it. Tag me, I’ll be re-sharing! 🤍

#FullAndNourished #Protein #Fiber #HormoneHealth #GutHeath by @tmdwellness

Forget fad diets, think long-term wellness!
At its core, wellness is biology. Every meal is a choice about what you want to feed your cells with, and the right approach is the one that works with your body, not against it.
For the latest edition of Wellness & Nutrition with Tia, @tmdwellness shares how she eats well, focusing on whole foods, balance and habits you can actually sustain.
From anti-inflammatory foods worth adding to your plate to why restrictive diets rarely offer lasting change, swipe through for a fresh take on nourishing your body, your way.
What's one healthy habit you swear by?
وداعاً للحميات المؤقتة، وأهلاً بالصحة المستدامة!
يبرز الجوهر الحقيقي للعافية في البيولوجيا. فكل وجبة نتناولها هي قرار مباشر حول نوع الغذاء الذي نقدمه لخلايانا. والنهج الصحيح هو ذاك الذي يعتمد على العمل مع جسدك، لا ضده.
ضمن سلسلتنا "الرفاهية والتغذية" مع Tia، تشاركنا أخصائية التغذية المعتمدة ومؤسسة TMD Wellness رؤيتها حول أسلوبها في تناول الطعام الصحي من خلال التركيز على الأغذية الكاملة، التوازن، وبناء عادات يومية يمكن فعلاً الحفاظ عليها.
من الأطعمة المضادة للالتهابات التي تستحق مكاناً في طبقك، وصولاً إلى أسباب عدم قدرة الحميات القاسية على إحداث نتائج دائمة... مرري الشاشة لاكتشاف منظور جديد لتغذية جسدك بأسلوبك الخاص.
شاركينا في التعليقات، ما هي العادة الصحية التي تحرصين عليها ولا تتخلين عنها أبداً؟

#MarieClaireArabia #WellnessandNutrition by @tmdwellness

Finally, fiber is getting the attention it deserves 🙌🏼

For years the focus was all on protein (which still matters!), but fiber has quietly been doing so much behind the scenes: feeding your gut bacteria, keeping your blood sugar steady, supporting healthy digestion and hormone balance, and helping you feel full and satisfied after meals.

As a general guide, women need around 25g of fiber a day and men around 38g, yet most of us are only getting about half of that.

The good news is you don’t need a complicated plan to get there. Just small, consistent additions: go slowly and drink plenty of water so your gut can adjust comfortably.

📌Currently working on a mini recipe booklet to optimise your Fiber and Protein + weight loss. Comment *BOOKLET* and i’ll share once finalised.

Save this list for your next grocery run, and tell me below: which of these are already in your basket? 👇🏼

#fiber #protein #health #nutrition #grocery by @tmdwellness

Do you relate?

This one is for anyone who’s been living on fast-forward lately.

So many of us wait for life to calm down before we start looking after ourselves, but that moment rarely comes. Slowing down doesn’t have to mean changing everything. It can be as simple as sitting down to eat, getting some morning light before reaching for your phone, or taking a few deep breaths between one thing and the next. Your body notices every one of those moments.

Save this for the days you need the reminder, and send it to someone who’s been running on empty 🤍

#reminders #health #nervoussystemregulation #wellness by @tmdwellness

Nobody wants to hear these, and I get it. Some of them are hard to hear, and a few might go against what you’ve been told for years.

None of this is about fear or perfection. It’s about understanding your body well enough to make choices that really support it.

Take what resonates, leave what doesn’t, and if one of these hits close to home, let’s talk about it in the comments. 🤍

Which one surprised you the most? by @tmdwellness

Peptides are one of the most talked-about topics right now. But make sure you actually know what you’re taking, and don’t just inject or swallow anything because you saw it online. They’re NOT for everyone.

Peptides are still being studied, and a lot of what’s out there is sold as “research only,” which means it isn’t regulated the way medication is. Purity, dosing and even what’s actually in the vial can vary a lot depending on where it comes from.

✨Your peptides start in what you eat, how you live and the things you do daily. They’re not the first thing you reach for. If your sleep, your food and your gut aren’t in a good place yet, start there first. That’s the groundwork everything else builds on.

And before you start anything, please speak to your doctor. Know the source, know the dose, and know why you’re taking it.

Your body deserves that much care 🤍

#peptides #glp1 #health #nutrition by @tmdwellness

A reset for your skin, gut & whole body 🍂

Reliving “Reset + Restore Workshop” with Tia Maria from TMD Wellness at VISO Wellness Center, surrendering into autumn with intention, nourishment & renewal 🤍🌿

#ResetAndRestore #GutSkinConnection #IntegrativeNutrition #SkinReset #GutHealth by @tmdwellness

No.. you don’t need an electrolyte drink every day to stay hydrated.

If you’re eating real, balanced meals, your body is already getting most of the minerals it needs, and most of us get plenty of sodium from food alone. Many popular electrolyte sachets contain around 500 to 1,000mg of sodium per serving, which adds up quickly on top of what’s already in your meals.

NOTE: If you have high blood pressure, kidney issues or take medication, check with your doctor before adding extra salt.

#minerals #electrolytes #nutrition #health by @tmdwellness

I love you, mum. Thank you for showing me the true meaning of strength, grateful for your presence everyday 🩷

None of this would have been possible without faith. God has been with us every step of the way 🙏🏼

***If anyone in your family ever got diagnosed, and ever get the chance, do the genetic test. It's about protecting your family as much as yourself, as it’s not always in the genes. For us, thankfully, it came back safe and it wasn't genetic.

#breastcancerawarness #pinkoctober by @tmdwellness