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Some healthy eating principles apply to just about everyone – drinking enough water and consuming plenty of fresh fruit and veg, for example. But when it comes to hormones, a lot of diet advice neglects to mention the vast difference between women’s and men’s health. “Women are very under-represented in research, mainly because we have a menstrual cycle,” says functional nutritionist and author Pauline Cox. “My passion and mission is to empower women with the information and knowledge that can radically change their immediate health and their long-term health.” Cox, 43, who started her career as a physiotherapist before becoming a nutritionist, now mainly works with groups of women online and has just released her second book, Hungry Woman: Eating for Good Health, Happiness and Hormones. “I felt there was a lot of information that could be shared with women to help them understand their hormones, and understand that we don’t have to get frustrated with ourselves and fight our female physiology.” At the heart of the issue is the balance (or lack thereof) between oestrogen and progesterone levels. “When our progesterone levels are low, our oestrogen can become dominant, and that’s when we start to see things like PMS, heavy periods, painful periods, flooding at the beginning of our periods,” says Cox, who lives in Somerset. “A lot o women accept that as part of their monthly cycle, but when we bring our progesterone levels back up, it helps to balance the effect of oestrogen.” Here, she explains five ways women can tailor their diets to keep their hormones in check… 1. Look after your liver “Oestrogen is a driving-growth hormone,” Cox explains, using the analogy of grass growing on a lawn to explain how the two hormones interact. “Progesterone is like the lawnmower. It comes along and it keeps the grass in check. When we lose progesterone, oestrogen gets out of control.” That’s why it’s important that our bodies are able to clear oestrogen efficiently through the liver, gut and bowels. “How much oestrogen we clear can be influenced by what we eat and how we live,” says Cox. “There’s a lot of cruciferous in the book – cauliflower, broccoli, these are really great vegetables to support liver detoxification.” 2. Add fermented foods To deliver beneficial bacteria to your gut, try including fermented foods like pickled vegetables, kefir, kombucha or natural yoghurt as part of your daily diet. “Our gut diversity declines as we age and microbiome diversity has been linked with longevity and good health,” says Cox, who suggests just a tablespoon of sauerkraut a day can make a difference. “These are easy wins…to maximise our longevity and optimise our gut-brain axis, which is incredibly important.” 3. Avoid ultra-processed foods There’s been a lot of talk recently about how detrimental ultra-processed foods are, and that includes the effect on hormone levels. “When we’re eating high sugar, processed foods, our inflammatory levels go up and our cortisol level goes up, which robs us of progesterone,” Cox says. Plus, filling up with these empty calories – as delicious as they often are – means we have less room for nutritious foods. “They can often be devoid of nutrients, so you’re not getting the nutrients you need for building hormones and supporting hormonal health like magnesium, zinc, B vitamins, and omega three fatty acids.” 4. Create an eating window It’s not just what you eat, it’s when. Cox recommends having an ‘eating window’ during the day that ends around 6pm, so that there’s a gap of a few hours before you go to bed. “When your blood sugars go up at night, your kidneys have to kick in to try and remove this excess blood sugar, which then means you’re up in the night urinating,” she says. “A lot of women associate this with drinking a lot before bed, but actually eating late at night can also be for that reason.” Choosing meals that are nutritious and satisfying is the next step. “Within that window, start becoming a bit more conscious of your carbs and upping your protein,” she continues. “So you’re feeling full, your body’s getting all the amino acids it needs, and you’re maybe not having so much of the grab-and-go food like the sandwiches, the pasta, the crisps.” 5. Monitor your magnesium “Most women are sub-clinically deficient in magnesium,” Cox explains, which can cause insomnia, and the risk increases with age. “As we get to about the age of 40, we absorb less magnesium than we would have in our 20s.” Diet also plays a role: “If we have high blood sugars and levels of inflammation when we’re stressed, we lose magnesium.” She recommends taking a magnesium glycinate or bisglycinate supplement before bed to increase your chance of getting a good night’s sleep. “The glycine part of that helps to reduce your core body temperature, which is what the body wants when it’s going to bed,” she says. “That compound also helps get you into what’s called REM sleep, which is the sleep where you’re consolidating memories and learning.” Hungry Woman by Pauline Cox is published by Ebury Press, priced £27. Photography by Luke Albert. Available Now. 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Designer Christian Cowan had a full circle moment when he recently dressed pop legend Kylie Minogue. “There are two moments when I decided I wanted to be in fashion, and they’re both around Kylie Minogue,” Cowan remembers. “One was in Borders bookshop in Cambridge [where Cowan grew up], my mum was getting a coffee and I was waiting – on the TV was the Can’t Get You Out Of My Head music video. I was like, ‘What is that? That is what I need to do’. “Then for my 12th birthday, my mum was really sweet and got me tickets to see Kylie’s X tour in the O2. It was right in the nosebleed seats at the back, and I was living my best life.” Cowan designed a red jumpsuit with zips for Minogue to perform in New York, and says: “To dress people like that, people who I really looked up to and still look up to is always an honour.” And Minogue isn’t the only celebrity who has worn Cowan’s colourful, whimsical designs. Pretty much any star you can think of, Cowan will have dressed – Lady Gaga, Sam Smith, Lizzo, Lil Nas X, Heidi Klum, Cardi B, Miley Cyrus – the list goes on. While pop stars definitely seem to gravitate to his work, Cowan says there’s no real limit to who wears his clothes. “The Christian Cowan person is anyone, but it’s someone who wants to enjoy themselves, it’s someone who wants to be complimented and get attention. It’s someone who enjoys the fun of dressing up – our customers in general, they’re not really dressing for the gaze or perspective of anyone else – they’re just feeling f****** fabulous.” Cowan went to university in London and now resides in New York – and he says he gets inspiration from both major fashion hubs. The US “leans more into maximalism, and [is] not afraid of opulence and showing off, which is very much part of my brand”, he reflects. “And the UK I’d say is more [about] pushing the boundaries and trying out new things.” Ultimately, both cities are “incredibly fashionable and stylish and have created original thinkers – so I feel very lucky to be between the two”. Cowan established his eponymous label in 2016 so feels like an industry stalwart by now, but he’s still only 29 years old. “I started my brand and career very young,” he admits. “I would definitely say it’s grown up with me – the collections that I put out at the beginning are by no means the collections I’m putting out now.” But he doesn’t feel embarrassed when looking back at earlier work, instead calling his collections “like a diary”. “You can see as I grew up, the big life experiences that happened influenced [my style]. To say it has matured – maybe that’s the wrong word – but I would say my references have gotten more expansive with time. I look further than I used to – before it was like, who was next to me in the club.” While he doesn’t go to the clubs as much as he used to (“I’m like an old man!”), he occasionally pops in (“I love to see what my friends are wearing”), while getting inspiration from elsewhere as well. “I’m definitely a child of the internet, the internet is a huge part of it. I think designing is almost like dreaming – it’s a random compilation of everything you’ve seen, all smudged into one thing.” Cowan has made a name for himself as someone who loves to collaborate, and he often gets inspiration from his creative partners – ranging from the Teletubbies to Crocs, and now, Candy Crush Saga, who he’s designed an exclusive garment for. Called ‘The Sweet Seat’, it’s a one-of-a-kind, wearable garment inspired by the dreaded task of finding a seat to play on public transport. “Collaboration is the key to success in general in life – work, personal, everything,” he muses. “So when doing these collaborations, whether it’s a dress for Lady Gaga or this Candy Crush partnership, it’s always super collaborative. I want their opinion, I want their input, I want both partners involved and to be excited. “Especially with a celebrity wearing the clothes as well, you want them to feel amazing and excited to wear the piece – you don’t bully them into wearing something they’re not fully down for. You always have a better result if you collaborate.” Working with Candy Crush gave Cowan a welcome pause from designing his next New York Fashion Week collection, set to debut in September. “We’re doing a few things we’ve never done before that I think will be surprising to people – I just can’t wait. It’s our biggest show, the collection’s over double the size of any collection we’ve ever done before,” he shares. With designing collections for fashion week twice a year, making bespoke outfits for celebrities and all the extra projects in between, does Cowan ever suffer from fashion burnout? Cowan admits to having “brief moments in my past” where he’s struggled, but adds: “When you feel that it means you need to try something new, and I never had it again after I realised that. “I make sure I’m filled with creative, fun projects – I don’t think I’d ever get burnt out. I want to be doing this until the day I die.” The limited-edition Sweat Seat will be available for purchase on christiancowan.com/candycrush for £786.92 from July 26. Download Candy Crush today on Google Play or the App Store. 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Fashion may need clogs, but clogs don’t need fashion. The shoe style has long thrived on the sartorial sidelines, happily occupying space inside the functional footwear category without requiring recognition. While sometimes known to unfurl its freak flag, the clog never sheds its core traits of function, dependability, comfort, and relative affordability. Despite its occasional appearance in the limelight, the chunky classic is a steadfast foot supporter that crosses styles and decades. Thus, I present to you, my love letter to the clog: The uber-functional, super-comfortable, and (most of the time) good-for-your-feet shoe. The upshot of the 2023s clodhopping renaissance, however, is that there are more clog options (ahem, cloptions) out there than ever, rendered in materials like wood, cork, leather, rubber, felt, and foam. We’re getting down to the what — aka all of the clogs on the internet that we think are worthy of your time and coin.