Introducing the Hetrypa® Method Pillar, Fuel 🔥
Our Hetrypa® Method Pillar Fuel links to how you nourish and energise your body.
Just as a car runs best on the right fuel, your body needs the right nutrients, hormones, and hydration to perform, recover, and heal effectively.
We’ll help you understand how what you eat, when you eat, and how your body absorbs nutrients can directly influence your energy, mood, hormone balance, muscle recovery, and even your breathing.
Whether you're navigating perimenopause, managing low energy, or striving for peak performance, Fuel is the foundation, and optimising it leads to better outcomes in everything you do.
Hetrypa® Fuel
🥦 Why Do I Need These Nutrients?
Vitamins are essential for supporting your immune system, helping your body produce energy, and maintaining overall health. You’ll find a wide range of important vitamins in fruits, vegetables, whole grains, and dairy products.
Minerals help regulate many critical body processes, including nerve function, muscle contractions, and keeping you hydrated. Foods rich in minerals include leafy greens, nuts, seeds, and seafood.
Iron is vital for transporting oxygen around your body and maintaining your energy levels. A lack of iron can lead to fatigue. Great sources of iron include red meat, lentils, spinach, tofu, and fortified cereals.
Fibre is key for healthy digestion. It helps regulate blood sugar, supports fullness after meals, and keeps everything moving smoothly. Whole grains, fruits, vegetables, and legumes are all excellent sources.
Healthy fats play a vital role in brain function, hormone production, and cell health. You can get these from avocados, nuts, seeds, olive oil, and oily fish like salmon.
Protein is the building block of your body. It helps repair tissue, maintain muscle mass, and support your immune system. You’ll find it in meat, fish, eggs, dairy, and legumes.
Calcium helps strengthen bones and teeth and plays an important role in heart rhythm and nerve function. It’s found in dairy products, leafy greens, and fortified plant-based milks.
Omega-3 fatty acids are known for supporting heart health, reducing inflammation, and helping your brain work at its best. These are found in foods like salmon, walnuts, flaxseeds, and chia seeds.
Magnesium supports muscle and nerve function, helps your body produce energy, and contributes to strong bones. Good sources include dark chocolate, almonds, spinach, and legumes.
Zinc plays an important role in your immune system, supports wound healing, and helps your body grow and repair DNA. You can boost your zinc levels with foods like shellfish, beef, pumpkin seeds, and lentils.
What about gut health?
🌿 Essentials for Good Gut Health
1. Fibre – Feeds your good gut bacteria and keeps digestion regular. Found in: fruits, vegetables, whole grains, legumes.
2. Prebiotics – Special fibres that fuel healthy bacteria.
Found in: garlic, onions, leeks, bananas, asparagus.
3. Probiotics – Live bacteria that support your microbiome. Found in: yoghurt, kefir, sauerkraut, kimchi, miso.
4. Variety – A diverse diet builds a diverse microbiome.
Aim for: 30+ plant foods per week (veg, fruit, grains, seeds, herbs).
5. Hydration – Water supports digestion and gut lining.
6. Polyphenols – Anti-inflammatory plant compounds.
Found in: berries, olive oil, dark chocolate, green tea.
7. Stress Management—Breathwork (Flow), movement (Floor), and rest (Resilience) help balance the gut-brain connection. (These are all four Hetrypa Method Pillars!)
8. Limit – Reduce sugar, ultra-processed foods, and excess alcohol for a healthier gut.
Sarah's Morning Power Smoothie!
Get creative and make up your own power smoothies too - using ingredients you love!
This is my daily reset in a glass 🧋
This smoothie is rich in fibre, healthy fats, protein, antioxidants, prebiotics, probiotics, and essential nutrients to support energy, gut health, hormones, and skin
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1 tbsp oats
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1 tsp chia seeds
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1 tsp flaxseed
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1 tsp pumpkin seeds
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👉(I ground these together first)
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Ice
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1 Deglet Nour Date
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👉(I blend these to help break them up without overblending the rest)
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1 Banana
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1 tsp Almond Butter
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2 cups Almond Milk No Added Sugar
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2 tbsp Plain Kefir
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1 tsp Super Greens
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1 tsp Super Reds
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1 tsp Cacao Powder
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1 scoop Collagen Peptides
I buy most ingredients from my local supermarket
But these items...
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Super Greens
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Super Reds
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Collagen Peptides
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D3-K2 Capsule
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Magnesium Capsules
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Sleep Patches
What else
1x D3-K2 Capsule
1x Omega-3 Capsule
Then at night I also take:
Magnesium Capsule
I also really like Sleep Patches to help with a natural, restful sleep
🧋 Smoothie –
Ingredient Benefits
This smoothie is rich in fibre, healthy fats, protein, antioxidants, prebiotics, probiotics, and essential nutrients to support energy, gut health, hormones, and skin.
Oats
Rich in soluble fibre (beta-glucan), oats help lower cholesterol, support gut health, and stabilise blood sugar.
Chia Seeds
Packed with omega-3s, fibre, and protein — support heart health, digestion, and keep you full longer.
Flaxseed
High in lignans and omega-3s — supports hormone balance, reduces inflammation, and is great for gut health.
Pumpkin Seeds
Loaded with magnesium, zinc, and protein — helps with muscle recovery, immunity, and sleep regulation.
Deglet Nour Date
Natural sweetness + a source of fibre and antioxidants — provides a gentle energy lift and supports digestion.
Banana
A great source of potassium and vitamin B6 — supports nervous system function, muscle health, and gut motility.
Almond Butter
Provides healthy fats, vitamin E, and protein — supports brain function, skin health, and satiety.
Almond Milk, Unsweetened
A light, dairy-free base with added calcium and vitamin D — helps maintain bone health without added sugars.
Plain Kefir
A probiotic powerhouse — helps restore gut bacteria, supports digestion, and boosts immune health.
Super Greens
A concentrated dose of chlorophyll, vitamins, and antioxidants — supports detoxification, energy, and alkalinity.
Super Reds
Rich in polyphenols and antioxidants from berries and beets — supports circulation, cell repair, and skin glow.
Cacao Powder
Packed with magnesium, flavonoids, and mood-lifting compounds — boosts circulation, focus, and serotonin.
Collagen Peptides
Supports skin elasticity, joint health, muscle recovery, and gut lining repair.
+
Vitamin D3-K2 Capsule
Supports bone strength, immune health, and calcium absorption — with K2 directing calcium to the right places.
Omega-3 Capsule
Anti-inflammatory essential fat — supports brain, heart, hormones, and cell membranes.
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🌙 Evening Support
Magnesium Capsule
Calms the nervous system, supports muscle relaxation, improves sleep quality, and helps with stress recovery.
Sleep Patches
Slow-release natural ingredients (often including melatonin, valerian, magnesium) — encourage restful sleep and help regulate sleep cycles.
This daily reset smoothie and evening wind-down routine has been thoughtfully created to support energy, gut health, hormones, and restful sleep — and it works beautifully for me. While many people may find it nourishing and easy to adopt, it’s important to remember that we’re all different. If you’re thinking about trying it yourself, consider your own needs, preferences, and any health conditions. For example, if you have a sensitive digestive system, food allergies, or specific health concerns, you might want to adapt a few ingredients or check in with a healthcare professional.
The goal is never perfection — just small, supportive habits that help you feel your best.
Sarah x