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http://www.leptnutrition.com.au/, https://wellnesszone.janeapp.com.au/#/staff_member/1

LEPT Nutrition, Wellness Zone, Unit 3 8 Dugdale Street, Warwick, Perth (2026)

17/10/2026

🌿🦠 FIBRE 101: WHY YOUR GUT MICROBES NEED IT

When you eat fibre, you're not just feeding yourself...

You're feeding your gut microbes too. 🦠

Unlike carbohydrates that are digested and absorbed higher up in the digestive tract, some types of dietary fibre make their way to the large intestine.

And that's where things get interesting.

Certain gut microbes can ferment these fibres and produce compounds called short-chain fatty acids, including:

🟢 Butyrate
🟢 Acetate
🟢 Propionate

These compounds are involved in maintaining the gut environment and communicating with cells throughout the body.

But here's something important:

FIBRE ISN'T JUST ONE THING.

Different plant foods contain different types and combinations of fibre.

That's one reason I prefer to talk about VARIETY, rather than relying on one fibre supplement or eating the same vegetables every day.

Think:

🫘 Beans, chickpeas + lentils
🌾 Oats + wholegrains
🥦 Vegetables
🍎 Fruit
🥜 Nuts + seeds
🌱 Chia + flaxseed

And don't forget...

💩 Fibre also helps support normal bowel function—something that can become particularly relevant when constipation enters the menopause conversation.

But before you suddenly double your fibre tomorrow...

MORE ISN'T ALWAYS BETTER—ESPECIALLY OVERNIGHT.

If your current intake is low, increasing fibre too quickly can leave some people feeling more bloated or uncomfortable.

My approach?

🌿 Increase gradually
💧 Drink adequate fluid
🌈 Include a variety of plant foods
👂 Pay attention to your individual tolerance

And if persistent bloating, constipation, diarrhoea or abdominal discomfort is an issue, don't simply keep adding more fibre.

That's when we need to ask WHY.

So rather than thinking:

“Which gut-health supplement should I buy?”

Start with:

“What am I feeding my gut microbes?” 🦠🌿

👇 What's your favourite high-fibre food?

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

14/10/2026

SEARED BEEF & BEETROOT SALAD

Looking for a quick meal that's fresh, colourful and satisfying?

This Seared Beef & Beetroot Salad combines tender beef with beetroot, carrot, leafy greens and toasted pepitas, finished with a simple Greek yoghurt, Dijon and lemon dressing.

25 minutes | Serves 4

Per serving:
417 calories
21g protein
4g fibre

INGREDIENTS

600g beef strips
1 tbsp extra virgin olive oil, divided
2 tsp dried thyme
1½ tsp iodised salt
1½ tsp black pepper
2 carrots, peeled and grated
140g beetroot, cut into matchsticks
2 tbsp fresh dill, chopped
100g rocket
100g baby spinach
¼ cup plain Greek yoghurt, or lactose-free option
2 tsp Dijon mustard
1½ tbsp lemon juice
¼ cup pepitas, toasted

METHOD

Place the beef strips in a bowl with half the olive oil, thyme, salt and pepper.
Heat the remaining oil in a frying pan over high heat. Add the beef and cook until browned and cooked to your liking.
Meanwhile, combine the carrot, beetroot, dill, rocket and spinach in a large salad bowl.
Combine the yoghurt, Dijon mustard and lemon juice to make the dressing.
Divide the salad between bowls and top with the seared beef.
Drizzle over the dressing and finish with the toasted pepitas.

WHY I LIKE THIS ONE

It's simple, but look at the variety on the plate:

Beetroot. Carrot. Rocket. Spinach. Dill. Lemon. Pepitas.

You're also getting 21g of protein per serving.

For women in midlife, protein is particularly important as part of an overall dietary pattern that supports the maintenance of muscle.

And for gut health, variety matters too. Rather than looking for one magical “gut-health” food, focus on building a varied diet from everyday whole foods.

Protein. Fibre. Plant variety. Real food.

Save this recipe for an easy lunch or dinner.

Would you give this one a try?

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

12/10/2026

🔥 HOT. HUNGRY. IRRITABLE. AWAKE AT 2 AM?

You might recognise my Fiery Fluctuator style.

Your hormones may be fluctuating—but that doesn't mean food becomes irrelevant.

Start with the foundations:

🥚 Protein at meals
🥑 Healthy fats
🥦 Plenty of vegetables
🥗 Include cruciferous vegetables
☕ Look at caffeine
🍷 Look at alcohol
🍫 Don't let long gaps between meals leave you chasing sugar

🔥 Fiery women: how many of these sound familiar?

Next week: Lorraine's Fiery Supplement Toolkit.

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health

10/10/2026

🌿🦠 THE ESTROBOLOME: FASCINATING SCIENCE—BUT BEWARE OF “HORMONE DETOX” CLAIMS

You've probably started seeing words like:

“Estrogen detox”
“Clear excess estrogen”
“Fix your estrobolome”
“Rebalance your hormones through your gut”

They sound very scientific.

But the actual science is much more nuanced.

First—what is the estrobolome?

The estrobolome refers to gut microbial genes involved in the metabolism of estrogens.

Here's the simplified version:

1️⃣ Estrogens are metabolised by the body, including processing in the liver.

2️⃣ Some estrogen metabolites are conjugated and enter the intestine via bile.

3️⃣ Certain gut bacteria produce enzymes, including β-glucuronidase, which can deconjugate some of these estrogen metabolites.

4️⃣ This means some estrogen may potentially be reabsorbed and returned to circulation, while some continues towards excretion.

Pretty fascinating, isn't it? 🦠

But here's where we need to separate SCIENCE from MARKETING.

The existence of the estrobolome does NOT mean we can currently:

❌ Diagnose an “unbalanced estrobolome” from symptoms alone
❌ Assume high β-glucuronidase automatically means “too much estrogen”
❌ Tell every woman she needs to “detox estrogen”
❌ Take one probiotic or supplement and “fix” estrogen metabolism
❌ Promise that changing the microbiome will resolve menopause symptoms

Research into the relationship between the microbiome, estrogen and menopause is developing rapidly—but there is still a lot we don't know.

So what CAN we do?

Rather than chasing a “hormone detox,” I come back to the foundations that support overall gut and metabolic health:

🌿 Eat a diverse range of plant foods
🥗 Include adequate fibre
🫘 Include legumes, wholegrains, nuts and seeds where tolerated
🍓 Eat plenty of colourful plant foods
💧 Support regular bowel habits
🏃 Keep moving
💊 Use probiotics or supplements for a clear reason—not because a product promises to “detox estrogen”

Your liver already has sophisticated pathways for processing hormones.

Your gut microbiome can participate in estrogen metabolism.

But that doesn't mean we need to “detox” our hormones.

It means we have another fascinating piece of the menopause-health puzzle to keep investigating.

🌿 FOOD FIRST. SCIENCE FIRST. PERSONALISE THE REST.

👇 Have you seen a supplement or program promising to “detox estrogen” or “fix your estrobolome”?

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

07/10/2026

🌿🌮 BURRITO BOWL WITH QUINOA TOFU TACO FILLING

Gut-friendly food doesn't have to be boring.

This colourful burrito bowl is packed with different plant foods, fibre and protein—and it's ready in around 35 minutes.

🌿 19g FIBRE per serve
💪 20g PROTEIN per serve
🌈 Plenty of plant variety
🥑 Healthy fats from avocado + extra virgin olive oil

50g quinoa, uncooked
150g extra-firm tofu, crumbled
1 tbsp extra virgin olive oil
3g chilli powder
2g cumin
¼ cup oregano
2g garlic powder
1g iodised salt, or to taste
150g salsa, divided
5ml lime juice
1 tsp nutritional yeast
1 red capsicum, sliced
¼ head romaine lettuce, chopped
85g cooked black beans
1 avocado, diced

Instructions:
METHOD

1. Cook the quinoa

Cook the quinoa according to the packet directions.

2. Brown the tofu

Add the crumbled tofu to a dry non-stick frying pan over medium heat.

Cook, stirring regularly, for approximately 8–10 minutes or until just golden brown.

Transfer to a dish and set aside.

3. Make the taco filling

Add the extra virgin olive oil to the pan, followed by the cooked quinoa, chilli powder, cumin, oregano, garlic powder and salt.

Stir to combine, then add half the salsa, lime juice, nutritional yeast and browned tofu.

4. Make it crispy

Spread the quinoa and tofu mixture into an even layer in the pan.

Allow it to caramelise for 3–4 minutes before stirring and flattening again. Continue until the quinoa is slightly crispy.

Taste and add additional salt or lime juice if needed. Transfer the mixture to a dish and set aside.

5. Cook the capsicum

Add the sliced red capsicum to the same pan and increase the heat to medium-high.

Cook for 8–10 minutes until tender and slightly charred.

6. Build your burrito bowl

Divide the quinoa and tofu mixture, capsicum, romaine lettuce, black beans and avocado between two bowls.

Top with the remaining salsa and enjoy..

Then build your bowl

WHY I LIKE THIS ONE

This is exactly what I mean when I talk about PLANT VARIETY.

Different plant foods provide different fibres, resistant starches and plant compounds.

Rather than searching for ONE magical “gut-health food”, think about the variety you're putting on your plate across the week.

FOOD FIRST. VARIETY MATTERS.

👇 Would you make this for lunch or dinner?

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

05/10/2026

WHAT'S YOUR MENOPAUSE STYLE?

Menopause isn't one-size-fits-all.

One woman is hot, irritable and awake at 2am.

Another feels sluggish, her digestion has slowed down, and she can't understand why her body is changing.

Another is exhausted but can't switch off.

And another simply says:

“I don't feel like myself anymore.”

Sound familiar?

Which menopause style sounds most like YOU? 👇

🔥 A — FIERY FLUCTUATOR

Hot flushes • night sweats • mood swings • irritability • unpredictable energy • sugar or salty cravings

🐢 B — SLOWED & STUCK

Sluggish • afternoon fatigue • slower digestion • weight changes, particularly around the middle • comfort-carb cravings

⚡ C — WIRED & TIRED

Exhausted but unable to switch off • restless sleep • overwhelmed • stressed • palpitations • relying on coffee to keep going

💛 D — LOW & LOST

Flat • emotionally drained • unmotivated • disconnected • low libido • low energy • not feeling like yourself

👇 COMMENT A, B, C or D.

Over the coming weeks, I'm going to unpack each menopause style and explore:

🥗 Nutrition
🌿 Food strategies
🏃 Lifestyle support
💊 Lorraine's Supplement Toolkit

Because your friend, sister or colleague may be experiencing menopause VERY differently from you.

And the approach that suits her may not necessarily be the approach that suits you.

Which one are you? 🔥 A | 🐢 B | ⚡ C | 💛 D

These menopause styles are an educational tool to help identify symptom patterns. They are not a medical diagnosis.

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

03/10/2026

THE MENOPAUSE GUT CONNECTION

Menopause, Lower Estrogen & the Gut Microbiome: What Do We Actually Know? 🦠

As we move through menopause, estrogen levels decline.

But could those hormonal changes also influence the community of microbes living in our gut?

Possibly—but the answer isn't as simple as social media sometimes makes it sound.

🦠 WHAT DOES THE RESEARCH SHOW?

Some studies have found differences in the gut microbiome between pre- and postmenopausal women.

Researchers are investigating changes in:

🌿 Microbial diversity
🦠 The types and relative abundance of different bacteria
🧬 Microbial functions, including estrogen metabolism
🔥 Metabolic and inflammatory pathways

But here's the important part:

The findings aren't consistent.

A recent systematic review and meta-analysis found no significant overall differences in microbial diversity or the major bacterial groups Firmicutes and Bacteroidetes between women with lower estrogen levels and premenopausal women.

Why is it so difficult to get a clear answer?

Because your microbiome is influenced by MUCH more than estrogen.

🥗 Diet
💊 Medications and antibiotics
🏃 Physical activity
😴 Sleep
🧠 Stress
🎂 Age
⚖️ Metabolic health
🌍 Geography and environment

So we shouldn't assume that every microbiome change around menopause is caused by falling estrogen.

AND THEN THERE'S THE ESTROBOLOME...

The relationship may also work in BOTH directions.

Estrogen may influence the gut environment, while certain gut microbes possess enzymes involved in estrogen metabolism and recirculation.

That's the fascinating gut–estrogen relationship researchers are continuing to investigate.

🌿 WHAT CAN WE DO NOW?

We don't need to wait for every piece of the science before looking after our gut.

Focus on the foundations:

🥦 Plenty of fibre-rich plant foods
🫘 Legumes
🌾 Wholegrains
🥜 Nuts and seeds
🫐 A variety of colourful plants
🏃 Regular movement
😴 Good sleep where possible

Not because these foods will “balance your estrogen.”

Because they form part of a dietary pattern that supports gut and overall health through midlife.

The menopause–microbiome connection is exciting. But emerging science should never become an excuse for exaggerated promises.

Next in :
🌿 Can food influence the estrobolome?

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

30/09/2026

MUSHROOMS ON TOAST — GOOD FOR YOUR GUT & A GREAT ADDITION TO YOUR MENOPAUSE PLATE

Sometimes the simplest meals are the best.

This Mushrooms on Toast takes around 15 minutes and packs plenty of plants onto your plate.

🍄 MUSHROOMS ON TOAST

Serves 2 | 15 minutes

INGREDIENTS

🫒 1 tsp extra virgin olive oil
🧄 2 cloves garlic, crushed
🍄 200g white button mushrooms, thinly sliced
🌿 ½ tsp dried thyme
🥄 1 tbsp reduced-salt tamari or soy sauce
🥛 A dash of unsweetened almond milk
🌱 10g parsley, finely chopped (optional)
🍅 100g cherry tomatoes
🥬 150g baby spinach
🍞 4 slices gluten-free bread, toasted
Black pepper, to taste

METHOD

1️⃣ Heat the olive oil in a frying pan and sauté the garlic for 1–2 minutes.

2️⃣ Add the mushrooms, thyme, tamari and black pepper. Cook until the mushrooms are tender and starting to brown.

3️⃣ Reduce the heat, add a dash of almond milk and stir for another minute. Remove the mushroom mixture and set aside.

4️⃣ Add the cherry tomatoes to the same pan and cook for around 2 minutes. Add the spinach and cook until just wilted.

5️⃣ Toast the bread and top with the mushrooms, tomatoes and spinach. Finish with parsley.

💪 WANT MORE PROTEIN?
Add a poached, fried or boiled egg on top—or another protein-rich food that suits you.

🍄 WHY MUSHROOMS?

Mushrooms provide fibre and contain unique carbohydrates, including beta-glucans.

And look at the plant variety in this one meal:

🍄 Mushrooms
🧄 Garlic
🍅 Tomatoes
🥬 Spinach
🌿 Thyme
🌱 Parsley

Eating a variety of plant foods provides different fibres and plant compounds as part of a dietary pattern that supports your gut microbiome.

And during menopause?

Rather than looking for foods that claim to “balance hormones,” I want you thinking about your whole dietary pattern:

🌿 Plenty of plants
🦠 Fibre
🫒 Healthy fats
💪 Enough protein

Protein becomes particularly important through midlife for helping maintain muscle mass—which is why adding an egg can turn this plant-rich toast into a more protein-focused meal.

Your gut health and menopause nutrition don't have to be separate conversations.

📌 SAVE this recipe for breakfast, brunch or lunch.

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

28/09/2026

Menopause and Sleep: Why a Bad Night Can Affect Tomorrow’s Appetite

Did you sleep badly last night… and find yourself reaching for coffee, something sweet or extra snacks today?

That connection is worth understanding.

Sleep can become much more challenging during perimenopause and menopause.

Hot flushes and night sweats may wake you. Anxiety can make it difficult to switch off. Changing sleep patterns, stress, alcohol and lifestyle factors can all play a part.

But poor sleep doesn't necessarily stay in the bedroom.

It can influence how hungry you feel and the foods you want the following day.

After a disrupted night, appetite regulation, glucose metabolism and food choices can be affected. And when you're exhausted, highly palatable, quick-energy foods can become much more appealing.

Then a familiar cycle can begin:

😴 Poor night's sleep
☕ Extra coffee to function
🥐 Breakfast gets skipped
🍫 Afternoon cravings arrive
🍷 A glass of w**e to relax
🌙 Sleep is disrupted again

This is why I don't look at nutrition, sleep and menopause as completely separate issues.

What can you do?

Start with the basics:

🥚 Eat a proper breakfast if skipping it leaves you ravenous later.
Include protein rather than relying on coffee alone.

🥗 Eat regular, balanced meals.
Long gaps without food may make it harder for some women to manage hunger later in the day.

☕ Look at caffeine timing.
Caffeine can remain in your system for hours. If sleep is an issue, that afternoon coffee may deserve a closer look.

🍷 Don't use alcohol as a sleep strategy.
Alcohol may initially make you feel sleepy, but it can disrupt sleep quality later in the night.

🌿 Build meals around protein, fibre-rich plant foods and quality carbohydrates.

And remember: if hot flushes and night sweats are repeatedly destroying your sleep, nutrition isn't the only conversation to have.

MHT/HRT can be an effective treatment for menopausal vasomotor symptoms for appropriate women. Speak with your doctor about your individual options.

Nutrition doesn't replace appropriate menopause treatment.

And MHT doesn't replace good nutrition.

Both can have a place in supporting your health through menopause.

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

26/09/2026

How Do Gut Bacteria Participate in Estrogen Metabolism?

We often think about estrogen as a hormone story.

But your gut bacteria are part of the conversation too.

Here's the simplified version. 👇

Estrogen is metabolised in the body, including in the liver. Some estrogen metabolites are conjugated and enter the intestine through bile.

This is where certain gut bacteria come in.

🦠 Some bacteria produce an enzyme called β-glucuronidase (beta-glucuronidase).

This enzyme can deconjugate some estrogen metabolites in the intestine.

Why does that matter?

Once deconjugated, some estrogen may potentially be reabsorbed through the intestinal wall and returned to circulation.

Other estrogen metabolites continue through the digestive tract towards elimination in the stool.

This microbial involvement in estrogen metabolism is part of what researchers refer to when discussing the estrobolome.

But here's the important part:

🚫 This does NOT mean “more beta-glucuronidase is bad” or that you need to “detox your estrogen.”

The relationship between our gut microbes, their enzymes and estrogen metabolism is complex—and research is still developing.

What we can focus on now is supporting overall gut health with:

🥦 Fibre-rich plant foods
🫘 Beans and legumes
🌾 Wholegrains
🥜 Nuts and seeds
🫐 A variety of colourful plants
🚶 Regular movement
💧 Adequate hydration

Your gut bacteria don't work in isolation.

Diet, lifestyle, medications, age, hormones and your individual health all contribute to the bigger picture.

🌿 Your gut is part of your menopause story.

Next in :
👉 What happens to the gut microbiome as estrogen declines during menopause?

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

LEPT Nutrition

17/10/2026

14/10/2026

12/10/2026

10/10/2026

07/10/2026

05/10/2026

03/10/2026

30/09/2026

28/09/2026

26/09/2026

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