Pause Nutrition

Pause Nutrition Pause Nutrition is a women's health nutrition consultancy based in Shell Cove, NSW.

The practice is run by specialist dietitian Kara Roberts who helps women through an intuitive eating approach to make sustainable nutrition and lifestyle changes. My passion for empowering women to take control of their health stems from my own personal journey. From struggling with body image as a child to finding confidence through evidence-based nutrition and intuitive eating, I know how powerf

ul the right support can be. Whether it's navigating the complexities of perimenopause, managing a healthier relationship with food, nutrition to support your mental health or more complex support for your metabolic health, I offer personalised, evidence-based support that sees you as the expert of YOUR body.

If you've been looking for face to face nutrition support in the illawarra- I've got good news!!I've not got clinic appo...
11/06/2026

If you've been looking for face to face nutrition support in the illawarra- I've got good news!!

I've not got clinic appointments available at TWO new locations:

- Shell Cove Family Health (book via pausenutrition.au)

- Shellharbour Doctors (phone: 02 4210 8870)

Support available for a range of conditions including hormone health, PMOS, menopause, diabetes, bone health, heart health/cholesterol lowering and MUCH more.

Telehealth also still available Australia wide.

Comment 'clinic' and I will send you the direct link yo my bookings page or head to my bio to book your free discovery call

05/06/2026

If you are experiencing any gut symptoms (opting, co stipation, diarrhea) and you think you might have a food intolerance, please DO NOT waste your money on IgG food intolerance tests!

There is no body of research supporting IgG tests for diagnosing or predicting adverse food reactions and all major allergy and intolerance societies strongly discourages their use.

IgG (especially IgG4) to foods is common in healthy, asymptomatic people and is considered a normal immune response to eaten foods.

Review articles emphasize IgG/IgG4 more often indicate immune tolerance and past exposure, not hypersensitivity.

If you do suspect you may have an intolerance, please speak to your GP and work with a specialist gut health dietitian such as the amazing Geraldine in Wollongong (not an ad, I just genuinely think she is awesome).

Are there any tests you've been sold that you aren't sure were worth the money? Drop them below and I'll do a post on them!

When it comes to nutrition in midlife, most women don’t have a knowledge problem. In fact, they have been INNUNDATED wit...
29/05/2026

When it comes to nutrition in midlife, most women don’t have a knowledge problem. In fact, they have been INNUNDATED with nutrition messaging.

So why are so many of the women i see stuck? Wondering why their weight keeps creeping up when they feel like they are trying harder than ever.

Not knowing why they eat the way they do, even when they 'know better'

Before you waste money on another diet plan, know this: the answer to your struggles is NOT more discipline or 'willpower'. The answer lies in understanding why you likely have a capacity problem and an awareness problem — and why midlife magnifies both.

If you’ve ever thought “I know what to do, I just can’t seem to do it”, please know this isn’t a personal flaw. It’s a predictable response to years of emotional labour, caregiving, and chronic self‑abandonment.

You deserve support that sees the whole picture and helps you see it for yourself so that you can finally make changes that stick.

 If this resonates and you want support that goes deeper than meal plans and motivation, I’d love to help. Comment 'PAUSE' and i will send you a link to book a free call so you can find out what working with me might look like.





19/05/2026

I'm SO excited to be teaming up with Jo from to deliver this face to face perimenopause workshop in Vincentia!

This workshop will help you gain clarity on perimenopause symptoms and management, including practical, sustainable strategies to support your midlife health.

Workshop details:
📍 Vincentia Shopping Village
📅 Saturday 13th June
🕕 9 - 11 am

Tickets are $10pp and include drinks, light refreshments, and any workshop handouts 🎟

Our last menopause event sold out so get in ASAP to secure your spot!

Comment 'ticket' to have the booking link sent to you via DM.

16/05/2026

If you are struggling with bloating and constipation - this might just be the missing piece to your slow poo puzzle.

Join the revolution ladies ✊️

I meet women in clinic every day, some in their 70s, who are STILL trying to starve their body into changing. I don't ju...
15/05/2026

I meet women in clinic every day, some in their 70s, who are STILL trying to starve their body into changing.

I don't judge any woman for having thoughts of wanting a smaller body - sadly, we live in a society where thinness is idealized and weight loss is applauded, no matter the cause.

But if the pursuit of weight loss feels all consuming and you can't remember the last time you weren't on some kind of diet or 'watching what you ate' . . . Maybe it's time to ask - at what point will my body just be enough?

Or try this:

Is my pursuit of a smaller body moving me closer to or further away from the life I want to live?

There IS a different way to achieve the happiness you think having a smaller body will bring you.

If you wamt know what that might look like for you, book a free discovery call today


07/05/2026

Everyone's talking about GLP-1 hacking for appetite suppression . . .

But did you know that simply your beliefs about the food you are eating can influence your physiological response to that meal?

Meet the hunger hormone ghrelin.

In one of my favourite studies ever, participants drank the same milkshake on 2 separate occasions.

One time it was presented to them as 'indulgent'.
The other time as 'sensible' and lower calorie.

Their bodies responded differently based on what they believed they were consuming - with a dramatically steeper decline in ghrelin after consuming the shake presented as indulgent.

Midlife women are constantly being sold the message that appetite is something to fight, suppress or control. . .

But those very beliefs may be driving UP your hunger and sabotaging your weight loss efforts.

Nutrition is never JUST about the physical body.

If you would like the link to the paper, comment MINDSET below 👇

If you want to work with a dietitian who understands the importance of both the physical body AND working with the psychology of eating, book a free call on my website pausenutrition.au (link in bio)

Reference: Mind over milkshakes: mindsets, not just nutrients, determine ghrelin response (PMID: 21574706)

We were in sydney as a family, and i was in a lululemon changing room . . . Planning to do what I recommend to my client...
05/05/2026

We were in sydney as a family, and i was in a lululemon changing room . . . Planning to do what I recommend to my clients: buying clothes to meet my body where it was at in post partum.

Except everything felt tight. My b***s were lopsided and too big. I just felt . . . Yuck.

And my brain started writing the script - making me zone in on my tummy, replaying scripts fuelled by diet culture. Remembering how the lady at yoga had said 'you look amazing' while her eyes slid down to my protruding belly rather than 'great to have you back'.

And the urge was there - to blame myself. To anguish over the pastries and ice cream we had already had that day.

But this is exactly what I help women navigate - so I used what I teach:

- Nervous system regulation: I closed my eyes, deep calming breaths; hand on my chest
- Self-compassion: it was normal to feel like this.
- Safety and challenging intrusive thoughts: I'm sorry you feel uncomfortable. You are safe. You are worthy.
- Radical acceptance: that the feelings were here, but I had absolute control over what I did with them. This would not be the script I would carry into the day, the week, my life.

And it shouldn't be yours either.

Bodies change AND our bodies will be assessed and judged.

We can't change that, but we can change how we choose to respond.

Save this for when you are next having a bad body day to save you from spiraling 📩



P.s. - LOVE your clothes still but could you make the lighting in your Sydney George Street store feel a little less like an interrogation room please?

02/05/2026

Can MCT in coconut oil boost GLP-1 and 'crush cravings NO!!

GLP-1 will be released after a meal regardless of what type of fat is ingested.

Taking extra fats from the diet from coconut oil will only increase saturated fat intake which is linked to raising cholesterol levels in the blood.

The GLP-1 you naturally produce in response to meals will circulate in your body for a matter of minutes whilst the GLP-1 you take from drugs like ozempic have a half life of around 7 days.

Please can we stop trying to 'hack' our bodies and just it what it needs to function well:
- meals that contain a mix of macronutrients
- plenty of fibre
- plenty of water
- rest
- movement

It really doesn't need to be more complicated than that for most people.

-1

Midlife and menopause has a way of making things that used to work… stop working.And for a lot of women, that leads to d...
23/04/2026

Midlife and menopause has a way of making things that used to work… stop working.

And for a lot of women, that leads to doubling down—
more restriction, more rules, more frustration.

At the same time, your algorithm starts bombarding you with adverts for weight loss diets, exercise plans and collagen, supplements.

Sound familiar?

Well, welcome to the corner of the internet that offers what you didn't know you needed:

✔️ Building consistent, sustainable habits (even when life is busy)
✔️ Letting go of the idea that there’s one “perfect” way to eat
✔️ And addressing your relationship with food—not just what’s on your plate

That’s the work that actually creates change.

—

If you’re tired of the noise and want a more evidence-based, realistic approach to nutrition in midlife—stick around.

Address

Shellharbour, NSW
2529

Opening Hours

Tuesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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