Marcelle Carroll Health

Marcelle Carroll Health Helping women 40+ turn midlife into an upgrade not a crisis 😎
Nutrition, Health & Peri/Meno Coaching🌎
Massage Therapy Exmouth WA ☀️

We’ve gotta stop wasting time on things that don’t work. And we’ve definitely gotta stop miracle hopping! Try this. Soli...
18/08/2026

We’ve gotta stop wasting time on things that don’t work. And we’ve definitely gotta stop miracle hopping!

Try this.

Solid whole food - use the thermic effect of it and let the body work to digest and assimilate it.

Metabolic flexibility approach - moderate/lower carb, protein matching or trumping carbs, fat according to caloric target.

Prioritise solid weight training & more incidental movement/steps in general over chronic cardio.

Maintenance calories once a week rather than an epic blow out.

Enjoy a few decent meals a day and make them solid enough to satiate you for hours.

Protein macros are critical especially when in a deficit. About 2g per kg ideal weight per day (maybe a bit more)

Don’t overlook fibre for satiety, feeding good gut bacteria and keeping things moving.

Eat real food 90% of the time.
Track it for awhile. It’s not obsessive, it’s data and awareness. Discipline = freedom.

15/08/2026

Tomatoes 🍅 and tomato sauce are not the same thing my friends!

Given the incredible amount of sugar added to most tomato sauces, it’s not a shock that so many kids hate tomatoes but love tomato sauce.
I was one of them 🤚(I’m actually still not a huge fan)

If you’re a sauce lover, I recommend looking for the lowest sugar varieties and ideally no preservatives. BBQ sauce often has even more sugar so the same rule applies.

Monkfruit sweetener or stevia are a-ok 👌 as gut friendly alternatives to sugar in healthier tomato sauces that are both low calorie and don’t spike insulin.

Enjoy! Just don’t be putting it on a pie or sausage roll 😏

sauce

08/08/2026

Ep 1 of my new series Healthy Shopping, where I’ll do the label reading for you, show my top picks for your shopping staples, and filter out the best of a bad bunch when needed!

Today: Peanut Butter! 🥜 Don’t pretend you couldn’t fall into a jar of it and die happy.

But know what you’re buying. You want peanuts & salt. That’s it. Added oils (vegetable/seed oils ❌) and added sugar are on the no-go list.
Plus, oil does not need to be added to an already oily product! 🤷‍♀️

Be aware peanut butter is extreeemely calorie dense. It’s a FAT BOMB with a handy side of protein - but don’t be fooled into thinking peanut butter is a good choice to increase your protein intake.

Stay tuned as I meander through the shops each week.

Gen X & elder Millennial ladies…I see you 👀 We’re doing a lot. We’re navigating a lot. We’re learning a lot. I’m no exce...
03/08/2026

Gen X & elder Millennial ladies…I see you 👀 We’re doing a lot. We’re navigating a lot. We’re learning a lot.

I’m no exception, I’m in the trenches with ya 🩷

When you have one speed and it’s GO, you can be your own worst enemy 🙋‍♀️

Add in being a perfectionist, an over-analyser, and having a passion project in the works…
It can be a recipe for disaster - as well as a kickass program at the end of it all 😉 (pre-sale waitlist coming soon)

Moral of the story: I’m grateful AF that some wildflowers were my timely reminder to take a breath.
Maybe professional juggling 🤹 is not something I also need to master at the moment 😏

30/07/2026

I know I harp on protein. Not sorry!
Because it’s still the ball that most ladies are dropping on the regular. That and eating enough veggies tbh and I’ve got a post on that coming soon cos it’s not that you can’t do both.

Protein. We need about 2g per kg ideal bodyweight per day. That’s to thrive. If you want to ‘survive’ go with the current RDI of 0.8g per kg 🙄 Insanity. It’s like they *want* us to decline or something 🤔 🤔 🤔

So if you weigh 80kg and you’d like to weigh 70kg, you want to eat about 140g protein per day. Same in reverse if you’d like to gain weight. Support what you WANT, not what you don’t want.

Muscle protein synthesis dependssss on this and it’ll also help your satiety, bones, hormones, enzymes, and blood sugar regulation. Get in!

5 posts ago I put up a cheat sheet with quick examples of ~30g protein so go back have a squiz, save it for later, and create a clear plan in your head of how to hit the king of macronutrients.

It’s actually wild 🙃I used to love having 19 tabs open in my brain at once, it was my flow state. Now I can barely handl...
27/07/2026

It’s actually wild 🙃

I used to love having 19 tabs open in my brain at once, it was my flow state.
Now I can barely handle 3 tabs and an unexpected 4th can send me straight into overwhelm and a full freeze state.

I’ve since learnt it even has a name - ADHD paralysis. Where starting tasks, making decisions, or processing thoughts is freakin near impossible! 🫠

IYKYK.
And if you know, know this: stress, pressure from a demanding schedule, major life events, lack of sleep, and blood sugar dysregulation all make getting it together 10 times harder!

But I repeat, you’re not going crazy. Peri can make coping mechanisms you didn’t even realise you were using stop working almost overnight.

Stop being hard on yourself - it’s not easy, but it’s not a character flaw.

Starting to connect the dots between hormones, executive function, burnout, sensory overload, and the invisible labour we carry every day REALLY helps x

21/07/2026

TL;DR: don’t go so sustainable that it’s actually maintenance!

Aggressive calorie deficits are not the answer for most people either - and for good reason well beyond ‘it’s hard’.

Not trying to oversimplify, there are nuances, but the chance of you being an *actual* exception to the rule of energy balance is pretty low.
It’s often a much simpler mystery to solve 🕵️‍♀️ Like YOU’RE NOT IN A DEFICIT.

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Skipjack Circle
Exmouth, WA
6707

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Tuesday 1pm - 6pm
Wednesday 9am - 4:30pm
Thursday 1pm - 6pm
Friday 8am - 2pm

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