"Feel better, think clearer, and live with vitality."
Wellbeing is not about getting everything right or following the latest health trend. It is about understanding what your body needs and making small, consistent choices that help you feel your best.
Our co-founder, Sarah Murrell, a BSc (Hons) qualified Clinical Nutritional Therapist, registered with BANT and CNHC, who combines evidence-based nutritional science with a personalised approach to supporting long-term health and wellbeing, believes that nutrition plays an important role in how we feel every day, from our skin and digestion, to our sleep and long-term health.
In this interview, Sarah shares her perspective on nutrition and wellbeing, explains some of the signs our bodies may be giving us, and offers practical advice for building healthier habits that can last.
Sarah on Nutrition and Wellbeing
Sarah’s passion for nutrition and wellbeing has grown through her professional experience and personal journey. Over the last five years, she has completed a BSc degree and qualified as a Clinical Nutritional Therapist (BSc Hons, mBANT, CNHC Reg), deepening her understanding of holistic health and the importance of nourishing ourselves from the inside out.
Her journey with health is also personal. When her sister Lauren was diagnosed with acute myeloid leukaemia, Sarah became her stem cell donor. During this time, she developed skincare to soothe Lauren’s sensitive skin, which inspired the launch of By Sarah. What began as a way to care for her sister grew into a brand built around a thoughtful approach to skin health and wellbeing.
Today, By Sarah reflects the connection between caring for our skin and supporting our wellbeing from within. Through her work, Sarah explores the relationship between nutrition, gut health and how we feel day to day, encouraging small, sustainable changes that fit naturally into everyday life.
Expertise from Sarah Murrell
Explore Sarah’s answers to six common questions about nutrition and everyday wellbeing.
Table of contents
- How does nutrition influence our energy levels?
- What are the signs of poor gut health?
- How can we naturally support healthy digestion?
- How does nutrition impact our sleep quality?
- What is the key to sustainable weight management?
- What are your top three tips for feeling our best every day?
How does nutrition influence our energy levels?
Nutrition influences our energy by providing the fuel and nutrients our bodies need to function and stay active. Balanced meals containing protein, fibre-rich carbohydrates and healthy fats, alongside adequate hydration, can help support more consistent energy throughout the day.
Rather than looking for a quick fix, consider your overall routine. Skipping meals, poor sleep, stress and dehydration can all affect how you feel. If fatigue is persistent or unexplained, speak with a healthcare professional.
Small, consistent changes can make a difference over time. By nourishing your body regularly, drinking enough water and prioritising good-quality sleep, you can build habits that support your energy levels and help you feel more balanced throughout the day.
What are the signs of poor gut health?
Changes in your digestion, such as persistent , constipation, diarrhoea or abdominal discomfort, can be signs that something isn’t quite right. However, these symptoms can have several causes, so it’s important not to assume they are all related to gut health.
Fibre is one area worth paying attention to. Research involving 16 clinical trials and 1,251 adults found that fibre supplementation helped improve constipation for some participants, although the results varied depending on the type and amount of fibre used.
I would start by tuning into your body and noticing any changes in your digestion, rather than immediately cutting out certain foods. Keeping a simple note of your symptoms, eating habits and daily routine may help you identify patterns over time.
How can we naturally support healthy digestion?
Supporting healthy digestion starts with the everyday habits we build. Eating a varied diet, drinking enough water, staying active and making time to relax can all help support our gut health.
Try including more vegetables, fruit, wholegrains, beans and lentils to increase your fibre intake, introducing these foods gradually to help minimise bloating.
It doesn’t need to be complicated. Start with small changes, notice how your body responds and focus on habits you can maintain over time.
How does nutrition impact our sleep quality?
What we eat and drink can influence our sleep, but it’s also important to consider our stress levels and daily routines. Caffeine is one factor worth looking at, particularly if you find it difficult to fall asleep.
A 2023 review of 24 studies found that caffeine was associated with around 45 minutes less sleep on average, although the effects varied depending on intake and timing.
Try limiting caffeine later in the day, keeping a regular sleep schedule and giving yourself time to unwind before bed. Small adjustments to your routine can help support better sleep.
What is the key to sustainable weight management?
Sustainable weight management isn’t about following restrictive diets or looking for quick results. It’s about finding an approach to eating and living that supports your health and fits into your everyday life.
Balanced meals, regular movement and enough sleep are all important, but there is no single approach that works for everyone. Factors such as genetics, hormones, medication and health conditions can also influence weight.
Start with small, realistic changes that you feel able to maintain. Focus on building habits that work for you rather than striving for perfection, as consistency over time is what matters.
What are your top three tips for feeling our best every day?
1. Nourish your body. Eat a variety of foods, including vegetables, fruit, wholegrains and sources of protein. Focus on adding variety rather than only thinking about what to remove.
2. Balance movement with rest. Find movement you enjoy and make time for sleep and recovery.
3. Notice your patterns. Pay attention to your energy, digestion, mood and sleep. These patterns can help you understand what supports your wellbeing and when you may need further guidance.
You do not need to change everything at once. Start with one or two manageable habits and give yourself time to build consistency.
A More Balanced Approach to Wellbeing
Supporting your wellbeing does not need to feel complicated. Understanding the relationship between nutrition, digestion, energy and sleep can help you make more informed choices about your daily routine.
The aim is not to be perfect, but to find a balanced approach that feels realistic for you and supports your health over time.
If you would like a little more structure, the By Sarah London 10-Day Reset Plan offers a guided starting point for exploring everyday wellbeing habits.
Small changes, practised consistently, can be a meaningful way to begin feeling more balanced and supported.
Continue exploring
For more from By Sarah, follow @bysarahlondon, where we share what we’re learning about skin, wellbeing and the things that can make a real difference day to day, alongside nutrition and gut-health insights from our Co-founder and Registered Nutritionist, Sarah.
And if this article has left you with a question, or there’s something you’d like us to explore next, we’d genuinely love to hear from you. You can always message us at care@bysarahlondon.com.
This Journal article is for general information and isn’t intended to diagnose or treat a health condition. If you have persistent or unexplained digestive symptoms, speak to your GP or an appropriately qualified healthcare professional.
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