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Marina Vuckov Nutrition & Wellness, Online, Adelaide (2026)

23/08/2023

So I've just finished making these Hormone Happy Choc Nutty balls for this Saturdays Thriving in Perimenopause session - they are SO good. Such a feel good snack too, as I've added in some secret hormone balancing ingredients! 🌼

Oh and there is also a Coconutty Lemon version too 😊

If you’ve been thinking of coming along, this intimate + empowering session is this Saturday 26th August at 2.30pm.

There are only TWO DAYS left to grab a ticket!

https://www.eventbrite.com.au/e/thriving-in-perimenopause-naturally-tickets-686333380617

Looking forward to seeing you there!

Marina 🌼

20/08/2023

⚡Stress, burnout + resilience⚡

Last weekend I was lucky enough to attend the Metagenics Burnout Breakthrough event in Adelaide.

🌱 It was so valuable as since starting my clinic in 2021, I’ve seen more and more women who are experiencing high levels of stress, anxiety and mood challenges.

🌱 Though not exclusively, this often happens at critical life stages such as during postpartum, the ‘parents-of-young-kids’ years and in perimenopause, times when we give so much to everyone else & try to do it all.

🌱 Being up to date with the latest evidence means I can use the most specific + effective treatment strategies with my lovely clients.

Plus I’ve always loved learning and am a total nerd at heart!

🌼 Looking forward to adding to my clinician toolbox + supporting my clients to go from exhausted + overwhelmed to having more energy, better sleep + feeling in control of life!

17/08/2023

One of the most common symptoms my lovely clients come to me for is sleep issues.

🌱As we head into our 40s and then into perimenopause, the hormonal changes can significantly affect our sleep

In fact, sleep issues have been found to affect up to 50% of women in perimenopause!

🌼 In my clinical practice, we identify why someone might be having sleep difficulties and use a holistic + evidence based approach to improve sleep - supporting my clients so they can sleep better, wake up refreshed and with more energy + better mood 🙏

Here are just a few strategies which can help improve your sleep in perimenopause – and during other stages in your life as well – SAVE this post 👆

🌱Establish a good bed time routine – this can make all the difference between feeling buzzed when you go to bed and falling asleep with ease

🌱Optimise melatonin – this important sleep promoting hormone can be reduced during perimenopause. Specific strategies like optimising circadian rhythm and using nutrients can help.

🌱Avoid caffeine after lunch – simple but important as some people are ‘slow metabolisers’ of caffeine, meaning it can stay in your system for 10 hours or more

🌱Address night sweats – one of the main disruptors of sleep in perimenopause.

🌱Specific nutrients – supporting production of sleep hormones, soothe anxiety and acting to calm the nervous system, there are a number of specific nutrients, such as magnesium, which can be helpful for getting to sleep + staying asleep. And they aren’t sleep tablets!

🌼 If you’d like to find out more about how to sleep better + support your body through perimenopause, send me a DM.

👉 If you are based in South Australia, I’m also holding a in-person session where we cover this + so much more so you can leave feeling more empowered about this stage of your life – it’s coming up on Sat 26th August, so if you’d like to find out more, just DM me 🌼

13/08/2023

How do you know if it’s perimenopause?

The truth is, it’s impossible to tell if you're in perimenopause from just one test or sign (frustrating, I know!).

🌱 We take into consideration a combination of factors, like your age, your menstrual cycles, new symptoms you may have noticed.
Testing can be useful in addition, to assess hormone levels + rule out other causes, like an underactive thyroid.

The symptoms here 👆 are some of the most common ones experienced during this time.

🌼 Keep in mind, every person experiences this transitional period differently – for some, with hardly any notice, but (for most), at least several of these symptoms are felt.

🌸 And since perimenopause lasts an average of 4-6 years (up to 10 years for some), how empowering would it be to learn how you can support your health so you can feel your best? 💪🧡

👆 SAVE this for later and tell me..

What’s the most frustrating symptom you’re experiencing??

09/08/2023

🌼 PERIMENOPAUSE MYTHS 🌼 Diet doesn’t affect perimenopause symptoms...

🌸 TRUTH 🌸
Don’t underestimate the power that food and nutrients have on your hormones, mood, sleep, cognition, hot flushes and weight in perimenopause!

Recently I have spoken with a number of women who are struggling with different symptoms related to their perimenopause journey.

The ones who went to the doctor were given medication as their only option with no mention of alternative treatments. And no conversations around food or lifestyle changes that might help.

🌼 And while there is 100% a time and place for medical treatment, it is NOT the only option when it comes to perimenopause.

🌱 Growing research is starting to show that certain dietary patterns, and specific nutrients can help many perimenopausal symptoms.

👉 Which means YOU have the power to support your body & wellbeing naturally.

Here are 3 simple tips to get you started:

🌸 Fill half your plate with non starchy vegetables

🌸 Protein is your friend for stabilising blood sugar levels, helping keep you full and for healthy weight management – so, if having oats like the ones in the photo, make sure to add some nuts, seeds or even nut butter (one of my favourite additions!)

🌸 Keep up your fibre intake, this helps you stay regular which is essential in helping detoxify excess hormones, this is particularly helpful when high estrogen is present.

(As always, this is general information and not intended to be medical advice.)

🌱 If you are going through perimenopause and want to feel healthier + more empowered through your journey, don’t hesitate to reach out.

Marina x

06/08/2023

🌼 Find energy, balance & health in perimenopause 🌼

👉 Adelaide ladies! SHARE this with your friends, family members and colleagues 🧡

I’m excited to share my passion for women’s health and bring you this empowering session on perimenopause.

👉 This is for you if you’re struggling with mood changes, brain fog, hot flushes, sleep disturbances, unexplained weight gain, fatigue, changing periods, anxiety, migraines, skin or bladder changes.

🌱 Join me for an in-person, informative and empowering session, where you’ll learn about the perimenopause journey & how you can feel your best through food and lifestyle medicine

Learn how to support your perimenopause symptoms naturally.

WHAT YOU’LL GET

🌸 Clarity on what’s happening with your body, hormones and reason for those pesky symptoms

🌸 Empowered to start making some simple but powerful changes

🌸 An opportunity to connect with others also on this journey

DETAILS

Saturday 26th August
2:30pm – 3:30pm
Prospect Library, Prospect SA
Light refreshments provided
Tickets $15
**Limited numbers**

BOOK YOUR SPOT

Scan QR code (find it above 👆)
Or
Via Eventbrite (copy and paste into browser)
https://www.eventbrite.com.au/e/thriving-in-perimenopause-naturally-tickets-686333380617?aff=oddtdtcreator
Or
Head to the link in my BIO

DM me for any questions.

Look forward to seeing you there!

Marina x

02/08/2023

When breastfeeding, we need even more more energy (i.e. food) and nutrients than when we were pregnant.

These weeks and months are a time to

🌼 Support your own recovery
🌼 Replenish lost/depleted nutrients from the last 9 months
🌼 Nourish your baby

And, no matter how tempting, this is certainly not the time to be starting a diet 🙈

See above 👆 for a summary of just some of the most important nutrients to consider during lactation.

🌱 Keep in mind that there are others as well and this is why eating a variety of nutrient rich foods is recommended – so you are more likely to meet your + your baby's needs.

🌼 Saying that, I always recommend that breastfeeding mamas continue to take a high quality prenatal supplement as it is quite tricky to get all your needs from food.

(As always, please note that this is general information not personalised medical advice.)

Keep in mind – if you are deficient in any of these nutrients, you baby is probaby not getting enough for their own growth and development + may be at risk of deficiency.

🌸 I love supporting new mums through their postpartum journey + beyond. 🌸

🌼 If you’d like some help navigating your nutrition + health goals, don’t hesitate to reach out.

Marina x

31/07/2023

BREASTFEEDING – however you choose to feed your beautiful baby is right.

🌱 I always believe fed is best, but as it’s World Breastfeeding Week (1st - 7th August), I wanted to take the opportunity to shine a light on breastfeeding.

🌸 I just want to say that everyone’s journey is different. I’m conscious that this can be a sensitive and triggering topic for many mums, and often the choice can be taken away from us.

Know that there are multiple ways to nourish your beautiful baby 🧡

Feeding your baby is a full-time job and you should be proud of always showing up, whichever way you do it.

And if you do breastfeed, whether it’s for one day, one week or one year, you should celebrate your achievement - because breastfeeding is not easy!

🌸 And honestly I think it’s imperative we are supportive of each other, whatever our choices, we need to feel supported by our community - every mothers journey is unique and has its challenges.

👉 This year’s theme centres around supporting breastfeeding mothers who are returning to work.

Sometimes the difference between having support + an environment to do this may be the difference between being able to continue the feeding journey & stopping early, or even having to leave your job.

🌼 My journey involved me pumping while I was studying in between classes and during breaks, then storing the milk in the communal fridge and running back to class or to grab a quick bite to eat (not relaxing!).

With my second it was physically feeding her at university in a consult room, in between patients in the student clinic. My husband drove my little one to me and back every day for weeks (she wouldn’t take a bottle), which I’m very grateful for. It was definitely a challenge though!

👉 I’m interested to know if you were still breastfeeding when you returned to work?
👉 And if so, how you found it?

30/07/2023

Ok ladies, let’s talk about how Vitamin D affects your hormones 🤗

Firstly, it’s actually a hormone & is important for health + overall hormone balance.

See the list above 👆 for all the amazing things that Vit D can do for us!

🌱 For example, vitamin D plays a role in regulating insulin.
🌱 Adequate levels are important for fertility
🌱 It is also essential to support your levels if planning for a family – before you get pregnant.
🌱 Your vitamin D needs are higher when you are pregnant and breastfeeding.
🌱 Low levels also interfere with leptin, a hormone which tells you when you are full
🌱 Helps regulate hormones adrenaline + dopamine production the brain & protects from serotonin depletion – helping to balance your mood.

It’s pretty amazing, right??
In Australia, adequate levels are considered to be >60-70nmol/L at the end of summer and >50 nmol/L at the end of winter. Ideally though, you want your levels to – be at least 75 mol/L.

☀️ Where to get it:
Your body can’t produce vitamin D on its own.

The main source is exposing your skin to sunlight.

While a small amount is found in fatty fish, egg yolk and mushrooms, it’s not as well absorbed.

👉 It’s important to note that there are many factors that affect how much vitamin D you actually absorb. For example, skin colouring, sunscreen use, time of the day or year.

🌱 Supplementing with vitamin D can be helpful, however it’s important you get your levels tested first, so you know what you are working with.

👉 Important – this is only one component of healthy hormones. There are SO many more factors involved.

So if you are suffering from poor immunity, low mood, period troubles or if you are planning to have a baby or are pregnant, get in touch.

DM me or book a consult via the link in my BIO 👆.

Also don’t forget I also offer a free 10 minute discovery call if you aren’t sure if a nutrition consult is for you or if you’d like to find out more about how I can help 😊

I'm interested to know, whens the last time you had your vitamin D levels checked?

Xx

26/07/2023

🌼 Ladies, please stop avoiding fats!

👉 Fats are absolutely ESSENTIAL for women’s hormones – they are literally the building blocks and needed to make our hormones, which means we can’t live without them.

🌱 Not all fats are created equal though – for example, essential fatty acids (such as omega 3s) are anti inflammatory, while other fats, like trans fats have a pro-inflammatory effect on the body, so you do want to avoid these as much as you can.

👇 Here are just some reasons why you should be including healthy fats every day:

🌱 Support the production of prostaglandins - which help regulate our menstrual cycles and ovulation.

🌱 Stabilise blood sugar levels - Being high both in fat and protein, nuts help keep blood sugar levels stable, which not only supports your hormones further, but also helps keep you full for longer, and supports a healthy weight.

🌱 Preconception + fertility - research has shown that a diet high in healthy fats and their anti-inflammatory effects may improve fertility and promote more regular ovulation.

🌱 Perimenopause - being rich in both healthy fats and protein, nuts and other healthy fats can help support mood, healthy weight + other perimenopause symptoms.

🌸 Side note: we had this delicious snack whilst sitting among huge gumtrees and noisy cockatoos on our last trip to Tasmania, on Bruny Island – if you're ever in Tassie and you love food + nature, I'd definitely recommend it!

Drop a 🧡🧡🧡 if you found this post helpful!

Marina x

23/07/2023

Thinking of freezing your eggs?

🌼 The 3 to 6 months BEFORE the procedure are crucial and nutrition plays a vital role.

👉 What you eat can actually improve the QUALITY of your eggs.

And since the female egg provides one half the genetic material for your baby, it’s incredible how much this matters.

🌸 Essentially, the healthier your eggs are, the greater the chance you have of conceiving.

Why at least 3 months?
It takes approximately 3 months for the female egg to mature.

During these 3 months, your diet is CRUCIAL.

This way, when you are ready to go through the freezing process, you are giving yourself the best chance possible of conceiving and a healthy pregnancy.

Have any questions about nutrition for fertility? Pop them below in comments 👇🌸🌱

Marina x

Marina Vuckov Nutrition & Wellness

23/08/2023

20/08/2023

17/08/2023

13/08/2023

09/08/2023

06/08/2023

02/08/2023

31/07/2023

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26/07/2023

23/07/2023

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