10 Questions with Pow Food’s Head Nutritionist, Sam Bourne: On Gut Health, Workplace Wellness and the Future of Nutrition

At Pow Food, we believe food is more than fuel; it is the foundation of wellbeing and performance. Behind our nutrition-led catering lies a passionate team committed to understanding how food impacts health, focus, and energy. We sat down with our Head Nutritionist, Sam Bourne, to learn about her journey, philosophy, and the science behind powering wellness through nutrition.

1. Sam, tell us about the path that led you to become a nutritionist.

I think I had an affinity for nutrition long before I realised I would end up working in it. My first career was in design, and my final university project was titled “What’s in a Food?” which now feels prophetic. Years later, my own health challenges inspired me to dig deeper into nutrition. I struggled with digestive pain that conventional medicine couldn’t solve, but changing my diet was life-changing. From there, I began helping others do the same, combining creativity and science to make food both nourishing and enjoyable.

2. What did you study, and what inspired you most along the way?

I studied Naturopathic Nutritional Therapy at the College of Naturopathic Medicine (CNM) in London. It was intense but fascinating. I particularly loved learning how nutrition connects to every aspect of health. It still amazes me that nutrition isn’t more deeply integrated into medical training, especially considering its impact on chronic disease and mental health.

3. Have you seen clear evidence that nutrition directly affects mental and physical performance?

Absolutely. I’ve seen incredible transformations in clients, from improved energy and focus to reduced inflammation and better sleep. Nutrition impacts everything from recovery to resilience. Even small, consistent changes can completely shift how someone feels day to day.

4. What’s your take on diet culture, and how do you approach trends like Keto, Paleo or Veganism?

Diets have become like fashion, with trends that come and go. While some can offer short-term benefits, many aren’t sustainable. I prefer a flexitarian approach that focuses on balance: plenty of plants, high-quality proteins, healthy fats, and whole grains. It’s about nourishment, not restriction.

5. What are the challenges of working in nutrition?

The biggest challenge is wanting to help everyone. Keeping up with scientific research takes constant study, but it’s also what makes the field so rewarding. Nutrition science evolves every day, and staying informed ensures my advice remains evidence-based and effective.

6. What do clients come to you for most often?

Digestive health tops the list. Gut health affects energy, mood, immunity, and focus, which are all essential for workplace performance. I also see many clients seeking help with energy levels, immunity, hormonal balance, and stress resilience.

7. Have you noticed a change in how people think about nutrition?

Yes, awareness has grown dramatically. People are more curious, more informed, and more willing to make changes. I think society is beginning to relearn what our grandparents already knew: that food is medicine, and balance is key.

8. What does a typical week of meals look like for you?

Variety is essential. I start most mornings with fibre-rich smoothies or homemade muesli with kefir and berries. Lunches are usually soups, salads, or beans with plenty of vegetables and healthy fats. Dinners are lighter, such as wild fish, legumes, greens, or broths. I also build in digestive rest days where I eat lightly or skip dinner.

9. Any foods you avoid completely?

I avoid gluten, refined sugar, processed foods, and high-caffeine drinks. I focus instead on whole foods, olive oil, good fats, and fibre. It’s not about perfection; it’s about balance and consistency.

10. And finally, what’s your ultimate food weakness?

That’s easy, a Mille-feuille with strawberries! My daughter made one for me recently and I couldn’t resist. Food should bring joy. It’s all about balance, enjoying indulgence, and then returning to what nourishes you most.

At Pow Food, Sam’s philosophy guides everything we do, creating meals that don’t just taste good but help people feel good, think clearly, and perform at their best.

👉 Learn more about our nutrition-led corporate catering and how we’re powering wellness in the workplace via our website.