I’m Prince Harry’s nutritionist – 9 tweaks anyone can make to get beach body ready in a WEEK & Beatrice is a fan too
SUMMER is just around the corner, and if you not feeling 100 per cent “beach body ready” then don’t panic.
Model turned A-lister nutritionist Gabriela Peacock, who is credited with getting Prince Harry in shape for his wedding, has shared how to tweak your life in a week.
The Czech mum-of-three also worked with Princess Beatrice to “feel her best” for the Queen’s 2022 Jubilee, along with advising stars Ellie Goulding and Katherine Jenkins.
She told Fabulous: “I believe in sustainable approaches to wellness that promote long-term health and vitality.
“While achieving a ‘beach body’ in just one week may not sound be realistic or healthy, there are simple lifestyle tweaks that anyone can make to feel more confident and energised in a short timeframe.”
Here’s how you can live like royalty and change your life in seven days…
1. Hydrate strategically
Start your day with herbal teas like green tea, known for their metabolism and antioxidant boosting properties.
Stay hydrated throughout the day with water infused with lemon or cucumber to aid digestion and reduce bloating.
2. Cut Back on Sodium
High sodium intake can lead to water retention, making you look bloated.
Avoid processed foods and opt for fresh fruits and vegetables instead.
Flavour your meals with herbs and spices rather than salt.
3. Increase Protein Intake
Protein helps to boost metabolism and preserve lean muscle mass.
Start to incorporate sources of lean protein such as chicken breast, fish, tofu, and legumes into your meals.
Switch your mid-day snack of crisps or overly processed cereal bars to a higher-protein alternative, such as cold meats, Greek yoghurt, boiled eggs, sliced veggies with hummus, or apple slices with nut butter.
These snacks will help to avoid a spike in blood sugar, as well as keep you satiated for longer.
4. Choose Complex Carbs
Opt for complex carbohydrates like quinoa, brown rice, sweet potatoes, and whole grains.
These carbs provide sustained energy and keep you feeling fuller for longer, reducing cravings for unhealthy snacks.
5. Prioritise Fibre
Fibre-rich foods like fruits, vegetables, and whole grains aid digestion and help to keep you feeling satisfied.
Aim to include fibre in every meal to support healthy digestion and weight management.
If your digestive system is performing well, you are less likely to feel bloated and sluggish ahead of your beach holiday.
If you struggle to get enough fibre in your diet, GP Nutrition’s Fibre Blend acts as the perfect remedy for healthy digestion, without having a laxative effect – simply add one serving per day into your routine.
6. Snack Smartly
Choose nutrient-dense snacks such as Greek yogurt, nuts, seeds, and sliced veggies with hummus.
These snacks provide a balance of protein, healthy fats, and fibre to keep you satisfied between meals and regulate blood sugar levels.
7. Watch Portion Sizes
Be mindful of portion sizes, especially when dining out or snacking.
Use smaller plates and bowls to help control portions and prevent overeating.
Start your day with herbal teas like green tea, known for their metabolism and antioxidant boosting properties
Gabriela Peacock
8. Limit Liquid Calories
Avoid sugary drinks and excessive alcohol consumption, as these can add empty calories and contribute to weight gain.
Stick to water, herbal teas like green & peppermint, and sparkling water flavoured with fresh fruit.
Also consider opting for almond or cashew milk over oat or cow’s milk for a lower calorie vegan alternative.
Royal-favourite nutritionist Gabriela Peacock shares tips for getting 'beach ready' in a week
1. Hydrate strategically
2. Cut Back on Sodium
3. Increase Protein Intake
4. Choose Complex Carbs
5. Prioritise Fibre
6. Snack Smartly
7. Watch Portion Sizes
8. Limit Liquid Calories
9. Get Adequate Sleep
9. Get Adequate Sleep
Aim for 7-9 hours of quality sleep each night.
Lack of sleep can disrupt hormone levels, increase cravings for unhealthy foods, and negatively impact metabolism and energy levels.
Taking Magnesium supplements before bed can help to relax your muscles and improve overall sleep quality, whilst GP Nutrition’s Ashwagandha is brilliant at reducing symptoms of stress and anxiety, helping you to fall asleep quicker and more deeply.
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Gabriela added: “Remember, achieving long-lasting health and vitality is a journey, not a destination.
“By making small, sustainable changes to your lifestyle, you can nourish your body, boost your confidence, and feel your best both inside and out.
“It’s also worth considering supplements to help you achieve your goals. Longevity-supporting nutrients such as medicinal mushrooms, plant compounds and superfoods known for their adaptogenic and anti-inflammatory properties really help you make you look and feel younger.
“A daily dose also contributes towards cognitive function and brain health, focus, mood, mental clarity and reduced symptoms of stress and anxiety, also help to contribute to your waistline.”
Gabriela is Sunday Times bestselling author, launching her second book, 2 Weeks to a Younger You, with all key details on simple swaps anyone can make to influence their lifestyle choices whether this is dietary or wellness to make you look and feel younger.
How to reverse ageing in just 2 weeks, according to royal go-to nutritionist
LONDON -based Gabriela Peacock, who has helped the likes of Prince Harry and Princess Eugenie prepare for their weddings.
She told Fabulous: “The science is evident that we all have the power to make simple life changing alterations to better our future selves – no matter what genetic hand we might have been dealt with.
“The reality is, we all sometimes indulge in unhealthy eating habits like processed foods, smoking cigarettes, drinking too much alcohol, inhaling city pollutants, and even drinking water from plastic bottles – none of this is good for us.
“All this does is promote the ageing process, but we all have the potential to change this.”
It may be hard, but try to keep away from sugary carbohydrates, because they feed chronic inflammation, which is one of the worst enemies of reversing ageing.
Now only will you end up putting on weight if you consume them regularly, but your energy and hormonal levels will be affected and this will influence how you look and feel.
Whatever your age or state of health, it’s never too late to reverse how quickly you are ageing and embrace the energy and vigour of a younger you.
Antioxidants, such as vitamins A, C, and E, are essential in neutralising free radicals—the culprits behind premature ageing.
Integrating a spectrum of colourful fruits and vegetables into your diet provides a potent source of antioxidants.
Omega-3 fatty acids, abundant in fatty fish like salmon and flaxseeds, are vital for maintaining skin elasticity and hydration.
Omega-3s act as nourishment for your skin, locking in moisture and diminishing fine lines and wrinkles.
Collagen, a structural protein dwindling with age, can be replenished through collagen-rich foods like bone broth and lean protein sources.