Urban sense wellness clinic

08/09/2026

SAME WEIGHT. DIFFERENT BODY. DIFFERENT HEALTH STORY.

Over the past few weeks, I’ve been preparing a talk that I’m giving next week to a group of women on how we can "Stay Strong, Healthy and Thriving", as we age.

And after weeks of digging into the research, one message keeps coming through very clearly:

We need to view ourselves as individuals when it comes to supporting our bodies for long-term health.

There is no single number or test that defines health.

Two women can weigh exactly the same — or even have the same waist measurement — yet have very different body composition and very different health profiles.

One may have more skeletal muscle and less visceral fat, with greater strength, better insulin sensitivity and a more favourable metabolic profile.

The other may have less muscle and more visceral fat — yet the scales show exactly the same number.

This becomes particularly important as we move through perimenopause, menopause and beyond. Hormonal changes, ageing, activity levels, nutrition, genetics, sleep and lifestyle can all influence how much muscle we maintain and where we store body fat.

So rather than simply asking “What do I weigh?”, I think we need to start asking better questions:

How much muscle am I carrying?
Where am I storing body fat?
Am I maintaining my strength?
How is my metabolic health?
And what is my body actually able to do?

This is why I use body composition assessment in clinic alongside other health markers. It gives us a much more meaningful picture of the individual — and something useful that we can monitor over time.

Because healthy ageing isn't simply about being lighter.

It’s about maintaining muscle, strength, metabolic health and the capacity to keep doing the things we want to do as we get older.

Measure the person. Not just the number.

05/09/2026

More than just collagen… CollagenActiv has had an upgrade✨ New formula combines 5g marine collagen peptides types 1 & 2 with hyaluronic acid, vitamin C, D3, zinc, selenium, niacin and biotin - super supportive for skin & connective tissues, joints, bones and healthy ageing. Want to know more? Check out my link: Cherylpenna.cerule.com

02/09/2026

Spring is here—time to embrace the seasonal change

After the slower, inward energy of winter, spring brings a natural invitation to reset.

The mornings become brighter, fresh seasonal foods begin to appear, and many of us feel ready to move more, clear away the heaviness of winter and reconnect with the habits that help us feel well.

But a spring reset does not need to mean a restrictive detox, an intense exercise program or trying to change everything at once.

True renewal can be much gentler—and far more sustainable.

What does your body need this spring?
Seasonal change affects everyone differently.

You may be feeling energised and ready to become more active. Or you may be emerging from winter feeling tired, congested, inflamed or lacking motivation.

For some women, spring can also bring increased allergies, skin irritation, digestive changes or disrupted sleep.

Spring is an opportunity to pause and ask:

What feels heavy or no longer supports me?
Where could I introduce more lightness?
What would help my body feel nourished, rather than restricted?
Do I need more movement—or better recovery?
Do I need a complicated plan—or simply a return to regular meals, sleep and daily rhythms?
The most effective reset begins by understanding your current health, physiology, lifestyle and individual needs.

Is it time for your spring health review?

Spring is a valuable time to review your energy, sleep, digestion, hormones, body composition, metabolic health and nutritional needs.

At Urban Sense Wellness, we look beyond generic wellness advice to understand the patterns affecting your whole body. Your plan should reflect your health history, current stage of life and what your body genuinely needs now.

02/08/2026

For years we've been told that the same diet, the same exercise program, and the same health advice should work for everyone.

But what if that was never true?

Creating lasting health starts with truly understanding who you are.

Your biology.
Your metabolism.
Your stress response.
Your sleep patterns.
Your unique HealthType.

When we understand how your body works, we can stop guessing and start making choices that actually support your health.

That's why I'm excited to share that Precision Health Advantage is now part of every patient journey at Urban Sense Wellness.

This next-level program combines advanced health insights with my clinical experience to help us personalise your health plan like never before. No more one-size-fits-all advice—just a clearer understanding of what your body needs to thrive.

Because the best health plan isn't the one that's worked for someone else...

It's the one that's designed for you.

🎥 This short video beautifully explains why understanding ourselves is the foundation of creating better health.

I'd love to know what you think after watching it.

Find out what ph360 is and how it works! The world's first online H...

28/07/2026

Why Does Your Friend Lose Weight... But You Don't?

One of the biggest confirmations for me at the recent ACNEM Conference was something I've been seeing in clinic for years.

Two women can eat the same food, follow the same exercise program, and get completely different results.

One loses weight.
One gains weight.
One feels amazing.
One is exhausted.

And for years we've been told that's because one person simply isn't trying hard enough.

I don't believe that's true.

As women move through perimenopause and menopause, our hormones don't just affect hot flushes or our menstrual cycle.

They influence our:
• Muscle mass
• Insulin sensitivity
• Fat storage
• Sleep quality
• Stress response
• Energy production inside our cells

So, when your body changes, it doesn't necessarily mean you're doing something wrong.

It may simply mean your body now needs a different approach.

One of the messages that came through loud and clear during the conference was that personalisation is no longer a luxury—it is becoming essential. We need to assess metabolic health, preserve muscle, support blood sugar, improve sleep, reduce inflammation, and tailor nutrition to the individual rather than relying on generic advice.

This is exactly why I've been so excited to introduce Precision Health Advantage into my clinic.

Because I've learnt that understanding how your body responds is often more important than following the latest diet trend.

I've experienced this myself.

When I completed my own Precision Health assessment, I discovered that some of the healthy habits I'd been following for years weren't actually the best fit for my biology. Making a few personalised changes gave me one of those genuine "Aha!" moments—and the improvements in my energy and sleep came surprisingly quickly.

That's why I believe the future of women's health isn't more restriction.

It's more understanding.

Because your body isn't generic...

Your health plan shouldn't be either. 💚

'sHealth

26/07/2026

What an incredible few days at the ACNEM 2026 Conference!

This year's theme, Hormonal Health Across the Lifespan: Fertility, Midlife & Longevity, couldn't have aligned more closely with the direction I'm taking at Urban Sense Wellness.

After two full days of learning, I came home inspired, challenged and with pages of notes that I'm already looking forward to incorporating into patient care.

A few of my highlights included:

✨ Mitochondrial health and its central role in energy, healthy ageing and chronic disease. It reinforced just how important it is to support our cells from the inside out.

✨ The latest research on Coenzyme Q10 (CoQ10) and its growing role in mitochondrial function, cardiovascular health, fertility and healthy ageing. It's exciting to see the evidence around this essential nutrient continue to evolve.

✨ Meeting the team from Prenuvo, pioneers in advanced whole-body MRI screening. It was fascinating to learn more about how this technology may help identify health concerns earlier and support a more proactive approach to long-term health.

✨ Reconnecting and networking with some truly inspiring practitioners from across Australia. One of the greatest parts of conferences is sharing ideas, learning from each other's clinical experiences and being surrounded by people who are equally passionate about helping patients live healthier lives.

The biggest takeaway for me?

Women's health is changing. The science is evolving rapidly, and we're learning more than ever about the connection between hormones, metabolism, mitochondria, nutrition, lifestyle and longevity. It's an exciting time to be in clinical practice.

These insights fit beautifully with the work I'm continuing to develop through Precision Health Advantage—helping women move beyond generic health advice and towards a truly personalised approach to healthy ageing.

Thank you to ACNEM and all the incredible speakers for an inspiring weekend. I'm excited to bring these new insights back into the clinic and continue sharing them with my patients over the coming months.

Here's to lifelong learning... because our patients deserve nothing less. 💚

'sHealth

26/07/2026

16/07/2026

Why Can't I Sleep? 🌙

It's 2:17 am.

You're exhausted.

Your body is desperate for sleep...
..but your brain has decided it's the perfect time to replay yesterday's conversations, plan tomorrow's to-do list and remind you of everything you've forgotten.

Sound familiar?

If you've searched online for help, you've probably seen recommendations for:

✨ Magnesium

✨ Ashwagandha

✨ Melatonin

✨ Passionflower

✨ Lemon balm

These aren't wrong.

In fact, I recommend many of them in clinical practice.

But here's the question social media rarely asks...

Why is your body waking you in the first place?

As women move through perimenopause and menopause, sleep isn't just influenced by hormones.

It's affected by your blood sugar, stress, muscle health, gut health, circadian rhythm, daily habits... and something we rarely talk about...

Your unique biology.

That's why the same supplement can work beautifully for one woman and do very little for another.

At Urban Sense Wellness, I don't start by asking,

"What should you take?"

I start by asking,

"Why is your body responding this way?"

That's the philosophy behind our new Precision Health Advantage program.

Because the future of health isn't generic.

It's personal. 💚

Cheryl Penna
Naturopath & Medical Herbalist

07/07/2026

Exercise is medicine... but like any medicine, the right prescription depends on the person.

One of the biggest messages women hear in perimenopause and menopause is...

"You need to lift heavy."

And for many women...

That's excellent advice.

But here's something we don't hear often enough.

In one study:
84% of people increased their lean muscle from resistance training.

Fantastic.

But that also means around 1 in 6 people didn't.

Even more interesting...

58% of people increased lean muscle from endurance training.

So maybe the question isn't...

"Should every woman lift heavy?"

Maybe the better question is...

"How does your body respond to exercise?"

During perimenopause and after menopause, our bodies are changing.

Hormones change.
Recovery changes.
Inflammation changes.
Stress tolerance changes.
Muscle adaptation changes.

Two women can follow exactly the same exercise program.

One feels stronger, builds muscle and recovers well.

The other finishes every session exhausted, struggles with soreness, experiences poor recovery or simply doesn't achieve the same results.

That doesn't mean she's failing.

It means her body may need a different approach.

Resistance training remains one of the most important tools we have for maintaining muscle, protecting bone density and supporting healthy ageing.

But precision health asks a few more questions...

• What type of resistance training?
• How much? How often? What time of day?
• At what intensity?
• What recovery does her body need?
• How does cardio fit into her program?

Because the goal isn't to copy someone else's exercise plan.

The goal is to understand what your body is designed to respond to.

That's why I'm so passionate about PHA360.

It helps us move beyond generic fitness advice and start understanding the unique way each woman responds to movement, recovery and stress.

Because the future of women's health isn't one-size-fits-all.

It's Precision Health.

💚 The best exercise isn't the one that's trending... it's the one your body can adapt to.

'sHealth

05/07/2026

"You should try this..."

It's probably the most common health advice we hear.

💬 "Join my 5am bootcamp."
💬 "Everyone should fast."
💬 "This superfood is amazing."
💬 "Cut out carbs."
💬 "Drink celery juice."

The problem?

Generic advice isn't personalised health advice.

We all have different bodies, different genetics, different stress responses, different digestive systems and different ways of producing energy.

What helps one person thrive may leave someone else exhausted, hungry, inflamed or wondering why they aren't getting results.

This is exactly why I'm so passionate about understanding the differences in the health-types™ that show us how to eat, to live, how to build resilience and thrive in the world we live in.

Instead of following the latest trend, you learn how your body naturally works—so your food, movement, recovery and daily habits actually support your health rather than fight against it.

Personalised health isn't about doing what's popular.

It's about doing what's right for your body.

✨ Stop copying everyone else's health plan.
✨ Start understanding your own.

Interested in learning more?

Ask us about our Precision Health Assessment Program.