The Journal
Honest, plain-English articles on perimenopause, weight loss and personalised nutrition. No fads, no shame, just what actually helps your body through midlife change.
Your metabolism hasn't given up on you. When weight creeps on in your 40s and 50s even though you're eating less and trying harder, what's usually happening is adaptation. Here's how to work with it.
Fat loss after 40 can feel unfair. You eat less, push harder, try to be good all week, and your body holds on tighter. Here are the 5 biggest mistakes that quietly stall your progress, and what to do instead.
Eating less should mean losing weight, right? If you're in perimenopause and the scales are stuck, that old rule can feel like a personal failure. Here's why chronic dieting backfires, and the supportive approach that works instead.
The most frustrating part of perimenopause weight loss is doing all the right things and getting nothing back from the scales. Here's the hidden time lag that explains it, and the smarter progress markers to track instead.
Your metabolism didn't change overnight, but it might have quietly lost something powerful: muscle. Here's the missing piece behind harder fat loss after 40, and why building and preserving muscle matters more than ever.
Hot flushes can be more than heat, they can feel like a sudden loss of control. Here's the hormone connection between flushes, racing heart, anxious spirals and low mood that so many women never get told about.
Brain fog can be the symptom that scares you the most, because it doesn't just make you tired, it makes you doubt yourself. Here's why it's so common in perimenopause, and why it's usually a functional shift you can improve.
You're exhausted, you fall asleep, and then boom, you're awake again at 2 or 3am like your body set an alarm. Here are the real reasons perimenopause insomnia shows up so predictably, and how to start changing it.
Your waistline might be whispering secrets about your health. Here's the truth about visceral fat, why it matters more than other body fat, and the 2 dietary villains that could be padding your middle.
Feeling like your body isn't shifting despite doing the things you've always done? Here's why fat loss often stalls in perimenopause, and the practical changes that help your body feel safe enough to let go.
The Monday restart spiral ends here. Here are the real reasons consistency feels harder after 40, why motivation alone won't carry you, and the practical changes that finally stick.
Your body hasn't just stopped working after 40, your biology has changed the rules. Here are the 5 hidden drivers behind stubborn midlife weight gain, and how to work with your hormones instead of against them.
Ever felt like you're doing everything right and still gaining weight? Here's why eating less and exercising more can backfire after 40, and how to send your body the signals it needs to release stored fat.
Ever wondered why the diet and exercise plan that worked in your 30s suddenly feels like pushing a boulder uphill? You're not imagining it. Here are the 5 biological shifts behind it, and 6 strategies that actually work.
If your beauty routine suddenly isn't cutting it, no matter how many serums, supplements or salon visits, you're not imagining it. Hormones could be behind the changes you're seeing in your hair, skin and nails.
Perimenopause and menopause can present many challenges, as I’m sure you know already…and one aspect of our health that can be overlooked is how our nutrition affects our mood and energy. Two essential minerals — iron and calcium — help our bodies function well (and are especially critical at...
As a Perimenopause Naturopath and Weight Loss Nutritionist, I’ve seen many women over 40 strive towards managing their menopausal symptoms naturally plus maintain their ideal weight. Yet, despite their best efforts, some fall short of their goals, not because of lack of trying, but due to...
Do you wish your skin was clear, calm and youthful? You don’t need to spend hundreds or even thousands on skin treatments, masks and cosmetic procedures – it all starts with some simple nutrition tweaks. If you’re after healthy, glowing skin, this is what you want to focus on. Simple Nutrition...
Whenever we talk about weight loss, the topic of metabolism comes up. But do you know what it actually means and how it affects your body? Let’s get into some of the nitty gritty of your metabolism & what you can do with it. What is metabolism? First up, we need to understand what it […]
Introduction Losing weight is a journey that many embark upon, often with enthusiasm and determination – many of us have been there, right? Yet, despite their best efforts, some people find themselves hitting a weight loss plateau or struggling to shed their unwanted fat tissue. While factors...
Fermented food is so hot right now as it’s positive impact on gut, cardiovascular and immune system health is being rediscovered. This is a natural way to make your own probiotics. Probiotics are used to replenish your good bacteria in your digestive tract. When your gut bacteria (also known as...
When you think of perimenopause and menopause, most people are thinking of the common symptoms like hot flashes and mood swings, right? But what you may not realise is that peri/menopause also affects the skin. One fascinating aspect of this is the role of the estrobolome – please stay with me,...
As if navigating the hormonal changes of perimenopause wasn’t challenging enough, many women (including myself!) also find themselves grappling with an increase in eczema symptoms during this phase of life, or in my case, eczema for the first time! Yippee!! So my friend, I’m here to help by...
In recent years, researchers have uncovered a fascinating connection between the gut and the skin. Referred to as the gut-skin connection, this bi-directional relationship has emerged as an exciting field of research. Let’s shed some light on this connection and its implications for our health....
I don’t get sick very often, and it’s not because I’m ‘lucky’, it’s because I intentionally choose habits that will prevent me catching bugs. But very occasionally, I do pick up a bug, and before I studied nutrition, I would just eat comfort foods and surrender to the illness and then crawl out...
Worried that you’ll be hit with winter weight gain? Now is the perfect time to act and prevent it from happening in the first place! Let’s have a look at how you can maintain a healthy weight over the colder months. Simple tips to prevent winter weight gain Stay hydrated You might not think of […]
When you reach your 40s, you might notice some pesky symptoms arise. But is it just the stage of life you’ve entered, or is there something more at play? Let’s examine the relationship between perimenopause and your thyroid health. The link between perimenopause and your thyroid Why are the two...
Since you hit your 40s or 50s have you noticed that you’re forgetting names or words mid-sentence? Or feeling like you can’t think properly? I feel you! Today, let’s talk about a common but often misunderstood symptom that many women experience during perimenopause – brain fog! You may have...
Did you know that your thyroid is more vulnerable during perimenopause? This can feed into many of the symptoms you experience throughout your 40s. However, there are steps you can take to protect and support your thyroid naturally. Tips to support your thyroid health during perimenopause Focus...
For many, winter is a time of being sick and sad more often than not. But what if you could stay healthy over winter by implementing a few simple habits? Here are my top tips for staying physically and mentally well over the winter season. Simple ways to stay healthy over winter Drink plenty of […]
Have you noticed you’re far more prone to stress during perimenopause? It’s not just the effects of being in your 40s – there’s a close link between these two factors. And most importantly, they can lead to serious health consequences if left unchecked. Here’s what you need to know about stress...
Heard of the fatigued 40s? This is a stage of life where many women find themselves exhausted, no matter what they do! But this isn’t all in your head – there are specific reasons why your 40s are a time of low energy. And most importantly, there are ways we can turn it around and […]
One of the most common symptoms women experience once they reach their 40s? The dreaded perimenopausal weight gain – where the scale keeps shifting up even when you’re eating the same amount as your 30s! But although countless women see their weight go up no matter what they do, this isn’t...
Hot flushes are a common symptom during perimenopause – and while they might not seem like a big deal, they can have a big impact on your life! But there are ways we can address the underlying causes and alleviate your suffering. Unfortunately, around 75% of those going through perimenopause...
Has your body weight crept up in recent years? It’s not uncommon to experience changes to your metabolism in your 40s – but the reasons why might surprise you. Let’s explore what you need to know to maintain a healthy weight throughout your 40s and beyond. The biggest myth about metabolism in...
Life is a rollercoaster ride, filled with ups and downs, and just when you thought you had it all figured out, perimenopause comes knocking on your door – right??? Perimenopause, the transitional phase before menopause, brings along a parade of changes, both physical and emotional. One of the...
Do you jump from diet to diet, looking for the ‘one’ solution? While you might spend most of your time in a calorie-restricted state, this yo-yo dieting effect is likely causing your weight to rebound. In fact, there’s a good chance you’re gaining more weight over the long-term! Before you panic...
One of the biggest diet trends around is a low-carb or ketogenic diet. But is it all it’s cracked up to be, particularly for those of us moving through perimenopause? Let’s take a closer look at keto for women over 40 and what you need to consider. Keto For Women Over 40 What is a […]
So many women want to know how to lose weight – but in a way that doesn’t make them look or feel older. Unfortunately, many weight loss programs out there aren’t set up to help you shift excess kilos in a sustainable way, nor do they care how you look afterwards! In fact, rapid weight […]
When a new year rolls around, many of us start thinking about how we can live a healthier lifestyle. Weight loss is one of the most common goals set during January. But instead of reaching for the latest fad diet, I encourage you to look at how you can lose weight healthily – because healthy […]
Whenever we talk about weight loss, the topic of metabolism comes up. But do you know what it actually means and how it affects your body? Let’s get into some of the nitty gritty of your metabolism & what you can do with it. What is metabolism? First up, we need to understand what it […]
Have you ever worried about the side effects of losing weight? Women in their 30s, 40s and beyond can experience a massive change in their appearance when they lose weight rapidly – and not always in a good way. Let’s look at why rapid weight loss can cause premature ageing. Why does rapid...
Today, I’m diving into a fascinating topic that ties together the world of hormones and neuroscience – perimenopausal depression and the incredible glymphatic system. So, grab your favourite beverage, get cozy, and let’s explore the mysteries of menopause and the brain! The Mental Health...
I am addicted to fruit free muesli bars! I find them to be the ultimate yum, when I have a snack attack in the afternoons. I believe having nutritious, sugar free snacks on hand is critical to healthy eating. We’re at our most vulnerable to scoffing down cake, biscuits and chocolate at that mid...
When I went to Morocco a few years ago I fell in love with the food. The spices are subtle. The food is soft, warming, nourishing. Everything is shared. The tagine goes in the middle of the table and the family group sits around it and shares the food. To me, the tagine represents community, […]
These are an awesome breakfast, lunch or dinner and the leftovers are great cold the next day too and perfect for a picnic or a work/school lunchbox! These are healthy, low carb, gluten free, low GI, dairy free and pretty yummy. Ingredients (for 12 fritters = 4 serves) 2 large zucchinis (approx...
I have been resisting this topic, but finally I’m going to talk about weight loss injections. I’m asked a lot about these as a lot of my clients are looking for weight loss and I’ve resisted commenting about these as I’m not an expert. However I’m seeing a lot of misinformation out there. I’m...
Smoothies are my favourite breakfast, post workout drink and afternoon snack. This smoothie has a mild taste, and you can increase the amount of cacao, PB or fruit to make it to your own taste. I’ve put pea protein in this one as it was my breakfast, but that’s optional. Ingredients 250mL almond...
Breakfast to me is special. It’s my most favourite meal. And while it’s easy to fall in a rut and have the same thing everyday (and I’ve been doing this for years), with a little planning, you can mix it up and discover some amazing new flavours and textures that will improve the variety in […]
Soups are my go to when I need to get lots of nutrients into my body in a short period of time. They are warming, comforting and can be nostalgic as well. There is often an association of soups with when you were sick as a child, with Mum always whipping up a yummy soup […]
I am seriously addicted to peanut butter (PB). Luckily it’s pretty good for you, as long as you have the natural PB, not the heavily processed ones that have added sugar and all sorts of nasties (seriously, just have a look at the label of most PBs – it’s crazy!). The BEST PB is from […]
Soup is a brilliant option to get lots of good veggies into you in a delicious, nurturing way. Soups are easy and quick to make as well AND it gives you an excuse to eat toast for dinner! My Nourishing Roasted Pumpkin and White Bean Soup has a natural sweetness from both the pumpkin and […]
So if you’ve watched my video, you’ll know how much I looove chocolate! And chocolate for breakfast is pretty decadent. I experimented with chocolate oats and this recipe is pretty awesome… This simple breakfast is highly nutritious, and will keep you satisfied for hours. I used raw cacao which...
Are you finding that pretty much everyone is getting sick at the moment?? I mean, of course it’s Winter in Australia right now but seriously, there are a LOT of people getting sick and there are a number of reasons for this. And if you’re perimenopausal or post-menopause, then you’re likely...
When it comes to balancing your hormones plus ageing well, one of the most important factors is movement. The way we choose to move our bodies, or not, can have far reaching effects on all aspects of our health, and dramatically slow the ageing process. For instance, we can reduce insulin...
The past few years have left many of us feeling drained, overwhelmed and older than we’d like. But you can make 2023 your Year Of Youth – a time for focusing on feeling energised, motivated and youthful in mind and body.
Do you find yourself promising, ‘New Year, new me!’ every time January rolls around? I’m not going to lie – I think the whole idea of New Year, New You is terrible. But that doesn’t mean that you can’t make some great changes over the next 12 months – let me explain to you how.
Ever wondered how health experts navigate the holiday season? I’m a big advocate for balance & enjoying your favourite goodies with loved ones – not depriving yourself! So this year, I thought I would share my practical tips for enjoying Christmas and New Year in a healthy way.
Do you find the holidays leave you feeling frazzled, overwhelmed and exhausted? Although there is plenty to enjoy over the festive season, it also comes with a heaped serving of stress for many of us. If you’re looking to keep your stress down, these tips can help you to feel calm and in control.
Are you wondering how to give your collagen a helping hand? As we age, our collagen declines, contributing to the more visible signs of ageing such as wrinkles and reduced elasticity. But you do have options to support your collagen levels – and no, it’s not with an expensive skin cream!
Do you love the thought of youthful, healthy skin for many years to come? While we can’t halt ageing, there are steps you can take to nourish & nurture your skin so it looks and feels younger for longer. As a naturopath, these are my top anti-ageing skin tips that I not only recommend to my...
Did you know that your skin is a messenger? Although it might be on the surface, skin health is a reflection of what is happening internally – for better and for worse. So if your skin has been playing up lately, let’s look at some of the messages it might have for you. What Is […]
Do you wish your skin was clear, calm and youthful? You don’t need to spend hundreds or even thousands on skin treatments, masks and cosmetic procedures – it all starts with some simple nutrition tweaks. If you’re after healthy, glowing skin, this is what you want to focus on. Simple Nutrition...
Did you know that there’s an important link between insulin resistance and chronic inflammation? These two conditions have a lot in common – they are often silent to begin with, and many people will go undiagnosed for years before discovering them. But when both occur, it can cause even greater...
There are many reasons that you feel constantly fatigued. But a commonly overlooked one? How your body regulates blood sugar levels. The food that you eat, the rate that you absorb energy and your body’s ability to move the energy into your cells via insulin can all alter your sense of energy....
Looking for ways to manage your insulin resistance naturally? While there are medications available, many prefer to address the underlying causes to improve insulin sensitivity. The good news is that there are plenty of ways to tackle insulin resistance at the root through diet and lifestyle...
Did you know that there’s a close link between stress and how your body responds to insulin? We know that insulin resistance is linked to weight gain, premature ageing, fatigue and more. One of the biggest underlying contributors to the development of insulin resistance is chronic stress.
Struggling to lose weight, no matter what you try? Find kilos sneaking on even when you eat well and exercise? Insulin may be to blame. Insulin is an important hormone that we need. But when we have elevated insulin, it can lead to insulin resistance. And insulin resistance can make weight loss...
Is perimenopause taking you on a wild rollercoaster ride? There are several reasons why perimenopause is rough on some, but a big contributing factor is how your body regulates blood sugar. Let’s look at how a common health condition, insulin resistance, can make perimenopause a nightmare for...
Have you been diagnosed with insulin resistance, or does it run in your family? Most people think that it simply increases your risk of type 2 diabetes. But there are far more implications of insulin resistance than you might realise.
Have you heard of the anti-ageing enzyme, AMPK? This molecule is attracting a lot of attention when it comes to health benefits. Let’s explore how it works in the body and the easiest way to activate it to support healthy ageing.
Do you ever wish you could turn back the clock and feel young again? Well the good news is that your body has anti-ageing proteins known as sirtuins that can do exactly that! Let’s dive into how sirtuin activation can protect you against ageing and chronic disease naturally.
Heard that getting plenty of NAD+ is the key to healthy ageing? This essential co-enzyme has multiple anti-ageing properties, but our levels decline with age. Let’s look at whether you can support NAD through diet alone and how you can increase your levels naturally.
Could you be exhausting your anti-ageing NAD+ levels without even knowing it? Our NAD levels drop naturally as we age, but there are also lifestyle factors that deplete them. Let’s take a look at 5 big factors that contribute to the loss of NAD.
NAD+ is an incredibly powerful anti-ageing compound. Our bodies naturally produce it – but levels decline as we age. Want to learn more about why you want to slow the decline as much as possible? Let’s take a closer look.
You might not have heard of NR (nicotinamide riboside) – but this is the #1 nutrient you want to know if your goal is healthy ageing. Age often leads to disease, but that doesn’t have to be the case. The goal is to improve our healthspan as well as our lifespan! That means reversing or at least...
Have you ever wondered what an anti-ageing naturopath does to stay young, healthy and happy? Healthy ageing is not just important for my clinic – it’s something I aspire to as well. That’s why I’ve combined the best research and information out there to create my own anti-ageing routine. If you...
Did you know that specific nutrients have anti-ageing properties? From fighting against free radicals to protecting against chronic disease, getting the right nutrients can be crucial if you want to stay younger for longer. Let’s take a look at the top anti-ageing nutrients to include in your...
Coffee is loved by billions across the globe. But while some health experts claim it ages you, others suggest it can be a fountain of youth. So what’s the truth behind coffee and how it affects the ageing process? Let’s take a closer look at the research behind coffee as an anti-ageing...
You might know that there are some anti-ageing foods. But did you know that there are also foods that can speed up your ageing clock – making you prematurely older? If you want to stay young, vital and healthy for many years to come, these are the foods you want to keep to an absolute minimum.
Unfortunately, the world of anti-ageing is full of myths, half-truths and outright lies. But I’m here to share the real story behind a lot of the things you hear about ageing. Let’s dive into the five biggest myths I come across when it comes to ageing, and what the truth is behind them.
Did you know that everything you eat can either protect you against ageing or contribute to it? The role of food in anti-ageing is often overlooked. But by adding some anti-ageing superfoods into your diet, you can stay happier and healthier for many years to come.
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