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Smart Nutrition Rebecca Bruce | Women’s Wellbeing Dietitian helping women 35+ improve energy, support hormones & lose weight sustainably.

Perimenopause & beyond | Gut health | Real food | No extremes

Creator of the Women’s Wellbeing Reset

15/10/2026

There was a time I’d be looking ahead to Friday wondering what we had on. Brunch, a BBQ, drinks with friends. The more the better. A packed weekend felt like a good weekend.

These days? Seeing every weekend booked up for the next month makes my chest tighten a little! 🤣

With perimenopause, what’s changed is everything going on underneath. Sleep that isn’t what it used to be, the overwhelm with a full work week and a busy family life. By the time Saturday arrives, I often need some rest and restoration!

So now, a weekend with space in it feels like a gift. Time to potter, go for a walk, watch Netflix in my pj’s or go to bed early and read a book.

It’s not about being antisocial. I still love catch-ups with friends and family and having fun, but there’s definitely been a shift!

Just one of the many things I’ve noticed on this perimenopause rollercoaster.

But I am looking forward to taking my daughter to the Olivia Dean concert tomorrow night! 🩷

Is anyone else with me on this? Do you need some space to feel at ease?

Tell me in the comments 👇

11/10/2026

Just in case you needed to see or hear this...

Tomorrow is too late
Yesterday is over
And NOW
Is exactly the right moment to START! 🙌🩷

Whether that relates to committing to making change(s) to your nutrition
Making sure you get 7-9 hours of sleep most nights
Starting or being consistent with 2-3 strength training sessions per week
Ticking off the menial work tasks that you keep procrastinating on
Booking in some time out or away for yourself or your family

What ever it is that you know you want and need to do to feel your best, confident in your body, support your health &/or reduce the overwhelm in your life...

Do it NOW because there is never the perfect time & the longer you put off doing 'the thing' the longer it will take to see/feel the benefits ✨

07/10/2026

Doing everything "right" and still not seeing results?

You need a different approach, because your body's needs change through perimenopause and post-menopause.

Shifting hormones affect how your body responds to food, stress, sleep and exercise. What worked in your early 30's often feels like it stops working at 45 or 55.

Here's what I look at with the women I work with:

✨ Foundational nutrition:
My rule of 30s for women 35+: 30g protein per meal, 30g fibre per day and 30+ plants per week. This supports steady energy, fullness and gut health.

✨ Your daily routines:
Work, meal times, family commitments, your sleep routine (or lack of).

✨ Hunger versus non-hunger eating:
Learning to notice whether you're physically hungry, or eating because you're tired, stressed or bored. Then working out what you need in that moment.

✨ Progress beyond the scales:
Energy, digestion, confidence around your food choices, how you feel in your clothes. Your health is so much more than a number.

✨ Supporting your metabolism:
Muscle matters more than ever at this stage of life. Strength training, enough protein and proper recovery help you build a stronger body for the years ahead.

All of these work together, and that's when women tell me they start seeing and feeling the difference 🫶🏼

Comment RESET and I'll send you the details of my 12-Week Women's Wellbeing Reset, where the foundations are built around these key aspects of your health, your body and your life 💕

04/10/2026

Are you struggling with your weight increasing (especially around your middle) no matter what you do & reaching for caffeine or something sweet to get you through the afternoon?

My 12-Week Women's Wellbeing Reset is a highly supportive personalised program that takes a holistic approach to your health during perimenopause & beyond.

"Thank you so much for all the work you have done on my plan and wellbeing Rebecca! I feel heard & really well supported thank you! I really appreciate you!" Leanne

To learn more & book a free discovery call to discuss what you are struggling with, what your goals are & whether the 12-Week Women's Wellbeing Reset is the right fit for you
👉🏼 click on the link in my bio

Or feel free to DM me 💕

x Rebecca

01/10/2026

If your meals leave you unsatisfied, bored or counting down to the next one, something needs to change.

We eat to satisfy our hunger, to nourish our bodies and for enjoyment. All three matter!
Weight loss and wellbeing aren't just about reaching a number. They're about how you feel along the way.

That means meals you actually look forward to. Food that leaves you satisfied, not hunting the pantry an hour later. A plate built around protein, fibre and flavour that keeps your energy steady through the afternoon.

Flexibility is important too...to enjoy dinner out with friends. Cope with a busy week where the meal plan goes sideways. Know that birthday cake at a family celebration isn't going to derail your progress. None of these are a reason to start over on Monday. They're just life, and your approach to food should be able to flex with it.
And yes, it means your favourite foods still have a place. Sustainable change is built on what you add, not on everything you cut out.

When you feel energised, satisfied and in control around food, the process stops feeling like hard work. That's when consistency becomes easy, and consistency is what creates results that last.

Enjoy the journey. It's where the real change happens.

If you'd love support to build an approach to food that feels this good, the 12-Week Women's Wellbeing Reset was created for exactly that.

Comment RESET and I'll send you the details 🫶🏼

28/09/2026

Roast pumpkin, feta & spinach salad...the perfect throw together salad for your BBQ 🥗

⭐ 1/2 pumpkin
⭐ 1 onion
⭐ 1 T olive oil
⭐ Salt & pepper
⭐ Around 150-200 g baby spinach leaves
⭐ 100 g feta
⭐ 1/2 cup dry roasted or tamari almonds
⭐ 2 heaped tablespoons hummus

🩷 Pre-heat the oven to 180 degrees fan bake
🩷 Remove the skin & seeds from the pumpkin & cut into cubes & place in a roasting dish
🩷 Cut the onion into eighths and add to the roasting dish (you can leave the skin on & remove after roasting)
🩷 Drizzle the olive oil over the pumpkin & onion & season with salt & pepper. Roast for 20-30 min until the pumpkin is soft
🩷 Finely chop the baby spinach leaves, add the roasted veg, roughly chop the almonds & crumble the feta into the salad. Stir through the hummus

You can roast the pumpkin & onion in advance & just throw your salad together when needed.

Serve with your BBQ meat 🙌

Who is going to give this a go? Make sure you save the recipe!

x Rebecca


27/09/2026

Are you putting up with symptoms that are affecting how you live your life?

I was lucky to have Dr. Praveen De Silva | Gynaecologist Auckland
join me for a Wellbeing Wisdom session where we discussed red flags for 35+ women.

20/09/2026

Have you had your iron checked? Ferritin is your body's iron stores & many women get told their iron stores are fine even when they are not - this could explain constant fatigue.

The new American Society of Haematology (ASH) guidelines diagnose iron deficiency based on ferritin being:

⭐ At or below 30 micrograms per litre in menstruating women
⭐ At or below 50 in higher risk women with heavy menstrual bleeding

In NZ our 'normal' reference range is currently 15-150 micrograms per litre for women...so there are a lot of symptomatic women putting up poor energy that could benefit from iron supplementation.

If this is you get your ferritin & full blood count checked (when you are well) and discuss the results with your GP or Dietitian.

17/09/2026

Usually change is needed to see change so it feels really disheartening when your body is changing despite changing nothing!

Energy, weight, bloating, hunger, cravings can seem to change overnight in perimenopause and/or post menopause.

Be kind to yourself, your physiology is changing & your body is responding differently.

Feel free to DM if you would like to chat or know more about how you can nourish your body & feel your best through this stage.

xx Rebecca

13/09/2026

What's actually happening in your body during perimenopause & post-menopause (and why it's not your fault)

If your body feels like it's changed overnight, you're not imagining it. Here's what's going on underneath the surface.

⭐ Fat redistribution
As oestrogen declines through perimenopause, fat storage patterns shift. Many women notice weight settling more around the middle, even when their eating and activity haven't changed. This is a hormonal shift, not a discipline problem.

⭐ Blood sugar regulation
Changing hormone levels affect how your body manages blood sugar. Refined carbohydrates and sugar cause a "blood sugar rollercoaster", which shows up as energy crashes and cravings that feel harder to control than they used to.

⭐ Sleep
Perimenopause often disrupts sleep quality. Insufficient sleep affects the hormones that regulate appetite and hunger, making cravings stronger and energy less stable the next day. Poor sleep and blood sugar swings tend to feed each other.

⭐ Stress and cortisol
Chronically elevated cortisol, from ongoing stress, also influences blood sugar regulation and where the body stores fat. Managing stress is an important part of the picture.

⭐ Meal composition matters
How a meal is built affects how steady your blood sugar and energy stay afterwards. A meal built around protein and fibre will keep you full for longer & keep your blood sugars stable.

Here's a simple framework to work from 👇🏼

I call it my Rule of 30s for women 35+:
✨ 30g protein per meal
✨ 30g fibre per day
✨ 30+ different plants per week

These three targets support blood sugar stability, gut health and appetite regulation.

Understanding what's actually happening in your body is the first step.

Save this for reference, and like this post if you found this helpful. 🩷

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