Janelle

04/09/2026

One thing I wish I’d taken more seriously earlier… STRESS.

Stress can affect us at every age — from teenagers and young adults through to perimenopause, menopause and beyond. It can influence hormones, cortisol, blood sugar, sleep and digestion, and may show up as anxiety, mood changes, headaches, poor sleep, cravings and stubborn abdominal fat.

A few things I personally prioritise as my life has been stressful lately :

• Protein-rich breakfast to support blood sugar.
• Coffee only after food & none after 12pm
• Paleo fibre daily & a quality probiotic daily for my gut-brain axis.
• Coconut water for hydration & electrolytes
• Magnesium glycinate + omega-3s
• Vitamin C & B-vitamin-rich foods
• Herbal teas — lemon balm, passionflower, chamomile & tulsi.
• Morning sunlight, lymphatic massage, walking in nature & breath work
• Walking & strength training, without overtraining .
• 7–8 hours sleep whenever possible having a sleep tea with Magnesium glyniate every night .

I’ve learnt that longevity isn’t only about what we eat or how much we exercise. How well we manage and recover from stress matters too.

Supporting your nervous system now is an investment in your hormones, brain, metabolic health and future health.

02/09/2026

What if the way you eat could support your mood, focus AND long-term brain health?

With my mum living with Alzheimer’s, brain health has become deeply personal to me — and something I wish I’d understood earlier.

The MIND diet is about feeding your brain with more of what it needs:

Leafy greens • berries • oily fish • walnuts • olive oil • colourful vegetables • whole grains • quality protein

And just as importantly — eat less of:
Refined sugar • ultra-processed foods • fried foods • pastries • processed meats • excess saturated fats

From a naturopathic perspective, I may also look at Omega-3/DHA, magnesium, vitamin D, zinc, iron + B vitamins, depending on individual needs.

Brain health risk factors can include:
High blood pressure • high cholesterol • insulin resistance/diabetes • excess weight • smoking • excess alcohol • inactivity • poor sleep • depression • social isolation • hearing loss

While the MIND diet isn’t a treatment for anxiety or ADHD, nourishing the brain and supporting healthy blood sugar can be an important part of supporting mood, concentration, energy and overall brain function.

Feed your brain now — not just when you get older.

02/09/2026

What if the way you eat could support your mood, focus AND long-term brain health reducing Dementia/Alzheimers?

With my mum living with Alzheimer’s, brain health has become deeply personal to me — and something I wish I’d understood earlier.

The MIND diet is about feeding your brain with more of what it needs:

Leafy greens • berries • oily fish • walnuts • olive oil • colourful vegetables • whole grains • quality protein

And just as importantly — eat less of:
Refined sugar • ultra-processed foods • fried foods • pastries • processed meats • excess saturated fats

From a naturopathic perspective, I may also look at Omega-3/DHA, magnesium, vitamin D, zinc, iron + B vitamins, depending on individual needs.

Brain health risk factors can include:
High blood pressure • high cholesterol • insulin resistance/diabetes • excess weight • smoking • excess alcohol • inactivity • poor sleep • depression • social isolation • hearing loss

While the MIND diet isn’t a treatment for anxiety or ADHD, nourishing the brain and supporting healthy blood sugar can be an important part of supporting mood, concentration, energy and overall brain function.

Feed your brain now — not just when you get older.

02/09/2026

Since my mum developed Alzheimer’s at 70, I wish I’d known earlier how much our health in midlife can matter for our brain later.

Now in my 50s, I’m much more proactive about my long-term brain health. These are my suggestions to help;

• Eating for brain health — Mediterranean/MIND-style foods: oily fish, berries, leafy greens, colourful vegetables, nuts, seeds, quality protein and less processed food.

• Supporting my gut — fibre, diverse plant foods, fermented foods where tolerated and targeted probiotics to support the gut–brain connection.

• My supplements — omega-3/DHA, B vitamins, vitamin D, magnesium, choline and targeted probiotics where appropriate.

• Weight training + walking — for muscle and metabolic health.

• Quality sleep — essential for healthy brain function.

• Lymphatic support + less stress — supporting relaxation and my nervous system.

The World Health Organization recognises that many dementia risk factors are modifiable through diet, movement and metabolic health.

Healthy ageing starts with looking after your brain earlier.

31/08/2026

Creatine isn’t just for building muscle.

It’s actually one of my favourite supplements for women & men.

For women As oestrogen declines, maintaining muscle, strength, bone health, energy and cognitive function becomes increasingly important — and this is where creatine can be a great addition.

Creatine may help support:

* Muscle strength and lean muscle
* Exercise performance and recovery
* Cellular energy & Menopause.
* Memory, focus and brain function
* Healthy ageing , sleep, and fertility.

I personally like creatine monohydrate, as it’s the form with the strongest research behind it.

For most people, 3–5g daily is a simple, effective dose — and consistency matters more than timing.
Start slowly drink a full glass of water with creatine powder.
(avoid if kidney issues or pregnancy)

31/08/2026

Since turning 50, I’ve become much more focused on supporting my insulin sensitivity rather than simply eating less.

For me, it’s about keeping my energy steady, mood balanced and reducing visceral fat, especially around the middle.

I prioritise protein and fibre, strength training, walking after meals, fewer refined carbohydrates and getting enough sleep. These habits help keep my blood sugar more stable, which means fewer cravings, better energy and better appetite control.

I also use targeted supplements where appropriate, including probiotics for gut health, berberine, myo-inositol, alpha-lipoic acid, magnesium and omega-3s to support metabolic and overall health.

Over 50, I’m not focused on continually cutting food. I focus on eating smarter, maintaining muscle and supporting healthy insulin sensitivity, metabolism and hormones.

30/08/2026

30/08/2026

Want to age well? Don’t just watch your weight — protect your muscle and bones.

As oestrogen declines through menopause, we can start to lose bone density and lean muscle, while visceral fat can become easier to gain.

Strength training is essential — but I also focus on the right nutritional support:

Creatine — supports muscle strength, training performance and healthy ageing.
Vitamin D3 + K2 — important for calcium metabolism and maintaining healthy bones.
Magnesium — supports bone health, muscle function, recovery and sleep.
Omega-3s — support cardiovascular health, inflammation and metabolic health.
Protein — essential for preserving and building lean muscle.
Calcium — important for bone mineralisation, particularly when dietary intake is inadequate.
Collagen + Vitamin C — provide nutrients involved in collagen formation and the bone matrix.

The right supplements — in the right form and dose — can make a difference, and quality matters.

See me in clinic and I can help you choose practitioner-quality supplements based on your diet, lifestyle and individual needs.

After 50, it’s not just about being slimmer. It’s about building astronger body for the years ahead.

28/08/2026

Eating well but STILL bloated and not losing weight?

I’m hearing this from so many of my clients lately.

It’s not always about eating less. I focus on protein, healthy fats, fibre and lower-carb meals to support the gut, lymphatic system and metabolism.

These are some of my favourite simple meals to have regularly.

27/08/2026

What I eat in a day for gut health , longevity & healthy hormones.

As I’ve moved through perimenopause and menopause, I’ve become much more intentional about protein and fibre at every meal. It’s not about eating less — it’s about eating in a way that supports my gut, hormones, metabolism and energy.

Protein helps support muscle, metabolism, blood sugar and healthy ageing, while fibre is essential for the gut microbiome, regular bowel movements and healthy oestrogen metabolism.

My easy ways to increase fibre:

* Add chia or ground flaxseed to yoghurt or smoothies
* Include berries, kiwi or avocado daily
* Fill your plate with plenty of colourful vegetables
* Choose sweet potato, quinoa or whole grains instead of refined carbohydrates
* Add nuts and seeds to meals and snacks
* Aim for around 25–30g of fibre daily, increasing gradually if your intake is currently low
* Don’t forget water — increasing fibre without enough fluid can make constipation and bloating worse

For me, supporting my gut health is an important part of supporting healthy hormones, especially through perimenopause and menopause.