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Karyn - Perimenopause & Midlife Coach

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Karyn - Perimenopause & Midlife Coach

I’m in perimenopause too - I get it! Detoxes and diets are dead ends when it comes to making real changes in your wellness.
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Helping women 40+ feel well & thrive.
📆 Habit calendar + 1:1 coaching
DM me or visit my website for more info www.yournutritionaljourney.com I understand that getting healthy is a multifaceted and at times difficult journey which is likely to present physical, mental and behavioural challenges. I’m here to offer support around your nutritional and lifestyle habits and share my resources and exper

iences to help you overcome and understand these obstacles. My nutritional journey began with a desire to create and provide a healthy balanced lifestyle for my family. I left a career in finance to focus on bringing up two small kids, which allowed me the time to explore my ongoing passion in understanding health and how to apply it to my family. As my interest and knowledge grew, I became the go to person among friends for nutritious, but tasty recipes and realistic tips on how to get healthier. As the pandemic slowed everything down, I grabbed the opportunity and read a course in Holistic Nutrition & Health Coaching, qualifying as a Nutritional Health Coach a year later, founding . I am now extending what I’ve been doing all these years for myself, my family and friends, to clients who are seeking to achieve their healthy lifestyle goals in a balanced way and to work on sustaining that balance throughout their lives. I will help you understand certain medical diagnosis, provide guidance and support for various areas of nutrition, including but not limited to: micro and macronutrients and the roles they play in the body, digestion, hydration, metabolism, energy levels, fat loss, muscle gain and good gut habits. Together we will establish tools and tips which really do work and will lead you down your own nutritional journey, learning about store cupboard staples, healthy recipes, pantry planning, intelligent exercise and much more. When I’m not cooking, developing recipes or exploring food, and learning more about practical philosophy, you’ll find me either outdoors or exercising, and of course spending quality time with family and friends. SERVICES
I can offer support for certain conditions such as food intolerances, high cholesterol levels, weight gain, menopause and other hormonal issues, stress and other gut issues which can all be greatly helped though diet and lifestyle changes. I also offer support for wanting to change your eating habits even if you do not have evident health issues, but are looking for a general lifestyle improvement.

01/09/2026

A new season is approaching 🍁

September for many means getting back into a normal rhythm. If you’ve fallen off your healthy habits over the last few months (I know I have), you are not alone and September is the perfect nudge to ease back in 🍂

Here’s how to get back on track without the all-or-nothing pressure:

💤 Start with sleep, not restriction - a consistent bedtime does more for your hormones and cravings than any diet ever will
💦 Hydrate well, it can help with energy levels, cravings and that flat tired feeling
🛒 Stock your kitchen with wholefoods and leave the tempting stuff at the shop, if it’s not in the house, it’s not a decision you have to make ten times a day 🙌🏻
👩‍🍳 Cut back on eating out. Home-cooked meals give you back control over what’s actually going into your body
🍸 Bring alcohol back to weekends only - small shift, big impact on sleep, energy and hormones
🌿 Move your body daily, even if it’s just a 15-20 minute walk. Consistency beats intensity right now

You don’t need a perfect plan 😊 just one small step today. Pick one from the list and start there 👊

31/08/2026

Confessions from my kitchen & beyond 👀

Being a Health & nutrition coach doesn’t mean I do everything “right.” It means I actually live this stuff, imperfections included.

Swipe through for 12 of mine 👀

Your turn … What’s your confession? Tell me below 👇

20/08/2026

Raspberry Breakfast Bliss Bowl 🍓

Here’s a breakfast you’ll want to make for tomorrow morning! 🍓✨ Creamy, delicious, filling and ready in just a few minutes 🙌🏻

Serves 1 large or 2 smaller portions

Ingredients:
• 1 cup frozen raspberries
• 250g plain unsweetened Greek yoghurt or SKYR
• 1–2 tbsp honey, to taste
• 1 tsp vanilla extract
• 1 tbsp Purasana chia seeds
• 1 tbsp Purasana psyllium husk powder
• 2 tsp Purasana beetroot powder
• 1 scoop unflavoured whey protein powder — optional
• ½ cup oats — optional, but recommended
(If not using oats, you can add a little extra chia or psyllium husk to help thicken.)

Toppings:
Granola, nuts, nut butter, seeds, h**p seeds, figs, kiwi or any fruit of your choice 🍓🥝✨

Method:
Blend the raspberries, yoghurt, honey, vanilla, beetroot powder and protein powder, if using, until smooth. If using SKYR and the mixture is too thick to blend, add a splash of milk or your preferred liquid.

Stir in the chia seeds, psyllium husk and oats, if using. Pour into 1–2 bowls, add your favourite toppings and enjoy straight away.

Tip: The psyllium husk thickens quickly, so this is best enjoyed immediately. If left to sit for too long, it can become quite jelly-like.

And that’s breakfast sorted! 🍓💗 Quick, creamy, delicious and packed with protein & fibre. Save this recipe for tomorrow morning!

The good stuff doing the work here 👇🏻

🌱 Chia + psyllium husk + beetroot powder - .mt - adding fibre, plant-based goodness and beetroot to this breakfast bowl.

🌿 - h**p seeds, cooked milled flax, nuts & CoQ10 - plant-based protein, healthy fats, fibre and naturally occurring nutrients.

All picked up from .com.mt - definitely worth a visit if you want to build a breakfast that actually loves you back 🫶🏻

Use code KARYN10% at check out for your discount.

25/07/2026

Fresh, flavour-packed mackerel pâté 🐟✨

The perfect spread for crackers, sourdough, or crisp veggies. Simple to make and packed with flavour.

Save this recipe for your next snack or gathering!

250-300g fresh smoked mackerel
1/2 red onion, finely chopped
3 tbsp Greek yogurt
1 heaped tsp Dijon mustard
2 tsp lemon juice
pepper (optional)
Chives for garnish

Methods:

Quick way:
add all Ingredients to a blender and blend until required consistency is reached. Spoon into a bowl and top with chopped chives

The more patient way:
Add half of the fish to a blender with the rest of the ingredients (apart from the chives), blend until smooth and spoon into a bowl. Flake the remaining half of the mackerel by hand and gently stir it into the blended mixture to keep a nice, chunky texture. Top with chopped chives

15/07/2026

🥔 Myth or fact? Potatoes are fattening.

Let’s set the record straight.

Potatoes have been unfairly blamed for weight gain for years, yet they’re one of the most misunderstood whole foods.

No single food causes weight gain. It’s your overall eating pattern, lifestyle and energy balance over time that matter.

One thing you might notice in the picture above is that I’ve used both white potato and red sweet potato.

Although sweet potatoes often get the healthier reputation, both are nutritious choices. White potatoes are naturally rich in potassium and vitamin C, while sweet potatoes provide more beta-carotene. Rather than choosing one over the other, I enjoy both for the different nutrients they offer.

And here’s something many people might not know…

❄️ When cooked potatoes are cooled, some of their starch is converted into resistant starch, a type of prebiotic fibre that helps nourish your beneficial gut bacteria. Even if you reheat them later, much of that resistant starch remains.

Healthy eating isn’t about fearing foods or labelling them as “good” or “bad.” It’s about understanding them and building balanced meals that you enjoy.

💬Let me know your favourite way of eating potatoes in the comments below👇🏻

❤️

03/07/2026

A little life update…

Lately, I’ve been feeling a little quieter than usual.

I think I’ve reached a point where I’m feeling a little disconnected from social media. The constant scrolling, posting and consuming just isn’t inspiring me right now.

It’s not that anything is wrong. I’m actually in a really good place. I still love working with my clients; watching them grow, feel stronger, feel better in their own skin and celebrating things they never thought possible. I genuinely look forward to every session 🫶🏻

Outside of coaching, though, I’m keeping life simple:

✨ Training (my therapy 😅)
✨ Eating well (without chasing perfection 😉).
✨ Prioritising rest.
✨ Recovering.
✨ Spending time with the people I love.

I’ve realised that maybe I’m not lacking motivation at all. Maybe I’m just craving a little more life and a little less content.

So instead of forcing ideas, forcing posts, or feeling guilty for being a little quieter, I’m choosing to lean into this season and trust that inspiration will come back when it’s ready.

Until then, you’ll probably find me in the gym, out walking, watching a sunset, or simply enjoying the moments that don’t need to be shared.

If you can relate, leave a 🤍 in the comments. Sometimes it’s just nice to know we’re not alone ☺️

09/06/2026

Stop treating repetition like laziness. Your body doesn’t care if it’s boring, it cares if it works 😉

I think decision fatigue around food is one of the biggest things holding women back from their goals in midlife. Not because they can’t make good choices, but because having to think about making something new every single day takes mental energy. Energy that could be used for literally anything else.

This wrap is my saviour when I’m stuck or busy because it’s an easy base to make and a protein win from the start (the wrap alone contains 38g protein). I made the same thing yesterday and today i just used slightly different fillings and added a side of left over roast potatoes to add some complex carbs.

54g P | 26g F | 20g C | 6g fibre
A meal that works - enough to keep you satisfied and steady without the mental overload.

The most sustainable nutrition choice isn’t always the most varied one - though varying plant foods matters for gut health. Sometimes it’s the one you stop thinking about. The one you make on autopilot because you know it fuels you. The one that removes a decision from your day entirely.

When you eat the same thing twice (or more), your brain gets a break from having to figure it out and this makes it easier to stick to your macros.

That’s not boring. That’s strategic.

Multiply this across two meals - a rotated breakfast you don’t think about and this wrap and you’ve just removed two decisions from your day entirely. That’s mental energy back in your pocket.

Want the recipe? Drop a 🧀 in the comments or DM me.

04/06/2026

Somewhere along the way women were told to shrink. To take up less space. To fade out quietly.

We were taught to let a number tell us how to look. What to wear. How to age. When to disappear.

And we believed it.

We were sold a story about what life is supposed to look like at 40, 50 and beyond.

What if they told us the wrong story?

What if this is where we stop shrinking and take up space again?

Honestly? I’m stronger now than I was at 40. And I’m not done yet. Turns out that freedom is on the other side of all that shrinking.

Don’t believe the story.

Write your own💛

29/05/2026

I was a bit unwell this week. My body took a proper bashing and honestly I thought I’d be over it quicker than I did.

When that didn’t happen, it kind of hit me. I need to respect this body that carries me through so much. It also gave me time to think about how much chasing and doing we do as women, that isn’t actually that necessary or as urgent as we make it feel. And as I let go of some of that perfectionism, it felt so liberating.

I also realised how differently stress and anxiety shows up in each of us. The thing is when we live with it long enough, we stop noticing the signs. We stop listening. And we push our bodies right over the edge without even realising.

Our body doesn’t ask. It tells us.

I didn’t have a choice this week. And once I stopped fighting it and just let the situation be, it kind of felt okay…actually it felt amazing.

Rest isn’t weakness. It’s how your body stays in the game.

When we listen, we come back stronger 💛

📸credit .hub.entrepreneurs

25/05/2026

You’re training. You’re eating well.… still nothing’s shifting.

Last week I talked about how you can’t build muscle if you’re not eating enough. And that’s one part of the puzzle.

Very often what also gets missed is allowing our bodies to recover. We don’t build muscle in the gym. We build it afterwards when we rest.

Every time we train, we break muscle tissue down. Growth happens during downtime, when our body repairs those micro-tears.

Now this part matters even more in midlife because as we get older, recovery takes longer. Our bodies need more downtime to repair than they used to. So pushing harder every single day isn’t the answer. It’s often what can keep us stuck.

Rest days aren’t a sign of weakness. They’re a biological necessity.
(And rest doesn’t always mean doing nothing…a gentle walk, some stretching, an easy day all count as active recovery.)

Fuel your body. Train it. And let it recover. All three matter 💛

Adresse

Kitzbühel

Webseite

http://www.yournutritionaljourney.com/

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