Melanie Lansdown Nutrition

Melanie Lansdown Nutrition I’m Mel, an Accredited Nutritionist helping busy women rebuild their energy, calm their nervous systems, and feel like themselves again.

Accredited Nutritionist (BHSc Nut)
Supporting busy women with gut, hormone & energy health
Nervous system–first nutrition for sustainable change
✨ Explore the Energy Reset Plan 👇
https://melanielansdown.com.au/energy-reset-plan I work online with women experiencing fatigue, gut issues, hormonal changes, and stress-related symptoms - helping them find clarity on what their bodies actually need. My

approach is realistic and evidence-based: no restrictive diets, no “one size fits all,” just small, sustainable changes that support the gut–brain connection and restore balance from the inside out. Learn more about my Energy Reset Plan → https://melanielansdown.com.au/energy-reset-plan

03/09/2026

Coffee on an empty stomach — good idea or not? Depends on you. ☕

My general rule with clients: food first, coffee second, especially if you lean stressed or anxious. Coffee on an empty stomach can exacerbate anxiousness, and if your nervous system’s already running hot, that’s the last thing it needs.

Signs it might not be the move for you:

☕ You get the jitters or a racing heart not long after
😬 You feel more anxious, not more alert
🫃 You get an uneasy stomach or reflux
😴 It wears off hard and you crash mid-morning
💤 You know your sleep and stress are already dodgy

For me personally? The jitters are instant. That’s my body telling me straight up - this isn’t a good start to the day.

Doesn’t mean give up coffee. Just means having something in your stomach first, even something small, can make a real difference to how it sits with you.

Food first or coffee first? Be honest ⬇️

If you’ve been told everything’s normal and you still feel terrible, this is worth a few mins of your time.Insulin is on...
24/08/2026

If you’ve been told everything’s normal and you still feel terrible, this is worth a few mins of your time.

Insulin is one of the most useful markers I run, and one of the least likely to have been tested. It’s not standard, and it’s not covered by Medicare, which is most of why it gets skipped.

Insulin testing is included in The Full Picture tier of Strong in Midlife. 8 weeks, starting 30 August. Doors close on the 29th — link in bio.

Send this to someone who’s been told she’s fine.

12/08/2026

Most of the women I see are already undereating. That’s often part of what’s driving the problem, not the solution to it.

So when someone is told to lose weight without any support for how, the usual response is to restrict harder.

Eat less, train more, skip breakfast. And the fatigue gets worse, the sleep gets worse, and the weight doesn’t move — because the body is now getting even less of what it needs.

Weight isn’t irrelevant. But it’s rarely the first thing to work on, and handing someone a number without a plan isn’t advice — it’s unhelpful!

If you’ve been told to lose weight and don’t know where to start, the starting point is almost never eating less.
Comment FUEL and I’ll send you what undereating actually looks like in midlife.

08/08/2026

“What cereal do you recommend?” 👀

Here’s my honest answer — I don’t. I make this instead. Genuinely easier than it looks, and far tastier than anything you’ll find in a cereal box.

Homemade Granola

🥣 60g (¼ cup) cold pressed olive oil
🥣 3 cups (247g) rolled oats
🥣 72g (½ cup) pumpkin seeds
🥣 80g (¼ cup) pure maple syrup
🥣 140g (1 cup) raw almonds, roughly chopped
🥣 1 tsp cinnamon
🥣 ½ tsp salt

Per 50g serve (½ cup): 223 cal | 7g protein | 14g fat | 15g carbs | 4g fibre

Method in caption 👇

Goes perfectly with my chia pudding protein bowl if you want to turn it into a full breakfast 🫐

Save this for your next kitchen session — full recipe going up on the website next week too. 📌

Cereal or granola — which camp are you in? ⬇️

06/08/2026

Fibre. Most women are getting around half of what they need.

The target is 30g a day and the average Australian woman lands somewhere near 15–20. Protein gets all the attention, and meanwhile the thing that supports your gut, your blood sugar and your cholesterol is quietly missing from most days.

It matters more in midlife, not less. Fibre slows glucose absorption, which is exactly what you want when insulin sensitivity is shifting. It binds cholesterol rather than letting it recirculate. And it feeds the bacteria doing a surprising amount of work behind the scenes.

One caveat: don’t go from 15g to 35g overnight. Your gut needs time to adjust or you’ll feel worse before you feel better.

I’ve written a series on fibre - what it is, how to increase it, why is matters. Link in bio or comment and I’ll send the link 🔗

05/08/2026

You’re doing your weight sessions. You’re showing up, putting the work in, doing everything “right.” But things still aren’t moving. 🤔

Here’s what’s easy to miss: a 45 minute workout is brilliant, but if you’re sitting down for the other 15+ hours of your day, you’re missing a genuinely important piece of the puzzle.

It’s called NEAT — non-exercise activity thermogenesis, or what most of us just call incidental exercise. And across a full day, it often burns more calories than your actual workout does.

So the question isn’t just “did I train today?” It’s:

🪑 Are you sedentary most of the day?
🚶‍♀️ What does your incidental movement actually look like?
⏱️ Are there gaps where you’re sitting for hours without a break?

The fix doesn’t need to be complicated:

- A few short 10 min walks through the day
- 5 min movement breaks away from your desk
- A stand up desk, even part time
- Parking further away, taking the stairs, pacing on calls

This doesn’t replace your training, it sits alongside it. And for a lot of women, it’s the piece that actually moves the needle.

I’m running a free 2 Week Move More Challenge — small, doable movement goals, no gym required. Comment “MOVE” and I’ll send you the details 💪🏽

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