The Real Reasons Calories Feel Like They Stop Working in Perimenopause

You're not imagining it.

If you're eating less, moving more, and the scale is still creeping up — especially around your middle — I want you to know: this isn't in your head, and it's definitely not a lack of willpower.

For so many women in their late 30s, 40s, and early 50s, the same strategies that worked for years suddenly stop delivering. You're counting calories, skipping meals, pushing through workouts... and you're exhausted, frustrated, and stuck.

This isn't about what you're doing wrong. It's about your body changing — and needing a different approach now.

Why "Eat Less, Move More" Stops Working

Calories don't tell the whole story. They don't tell us how your hormones are functioning, whether your blood sugar is stable, if your stress response is running on overdrive, or how much muscle you're carrying.

In perimenopause, your hormones, muscle mass, sleep, and stress levels dramatically change how many calories you burn, how hungry you feel, and whether those calories get burned or stored as fat.

The Four Big Shifts Happening in Your Body

1. Estrogen changes fat storage

As estrogen fluctuates and drops, your body becomes more insulin resistant and starts storing fat around your middle — even if you haven't changed how much you're eating. This is especially true when combined with poor sleep, stress, or refined carbs.

2. Eating less can backfire

When you chronically under-eat, your body interprets it as stress. It responds by cranking up hunger, making blood sugar erratic, breaking down muscle, and lowering your metabolic rate.

Sound familiar? Waking at 2am with racing thoughts. Afternoon energy crashes. Intense evening cravings. Stubborn belly fat that won't budge. These aren't signs you're failing — they're signs your body feels under threat.

3. Muscle loss tanks your metabolism

From your mid-30s onward, you naturally lose muscle unless you actively preserve it. In perimenopause, this accelerates. When you cut calories without enough protein and strength training, you lose muscle along with fat — and end up eating less while burning less at the same time.

4. Blood sugar chaos drives cravings and fat storage

Hormonal changes make blood sugar control more fragile. Unstable blood sugar means feeling "hangry," energy crashes, intense carb cravings, and more fat storage around your midsection. Calorie counting doesn't address this — and it's often the missing piece.

What to Focus On Instead

Sustainable weight loss in perimenopause requires a hormone-aware approach, not endless restriction:

Eat enough protein — Aim for protein at each meal (around 1.0-1.2g per kg of body weight daily for most women) to preserve muscle.

Balance your meals — Combine protein, fiber, healthy fats, and lower-glycemic carbs to stabilize blood sugar. Avoid under-eating all day then overeating at night.

Support your stress response — Prioritize sleep and nervous system regulation. Keep training realistic. When your body doesn't feel threatened, it's far more willing to release stored fat.

Get the right tests — If you have extreme fatigue, hair changes, irregular cycles, or significant belly weight gain, check your thyroid and metabolic health.

Create safety for your nervous system — Consistent meals, adequate fuel, and recovery tell your body it's safe to let go of stored energy.

When these systems are supported, a moderate calorie deficit becomes far more effective — and weight loss can happen without extreme restriction.

The Bottom Line

If "eat less and exercise more" has stopped working, you're not failing. Your body has changed, and it needs a different strategy.

Weight loss after 35 isn't about eating less and less. It's about working with your physiology — your hormones, muscle, metabolism, stress, and blood sugar — so a gentle energy deficit actually delivers results.

You deserve an approach that honors what your body is going through, not one that fights against it.

Want to know exactly what's blocking your weight loss? I've created a free Metabolism Detective Quiz to help you uncover what's really happening with your metabolism, hormones, and stress response. Head to the home page of my website and look for the ‘Metabolism Detective” tab to download your free quiz. In just a few minutes, you'll get personalized insights into which metabolic pattern you're stuck in — and the exact steps you need to take to finally start seeing results again.

Why Eating Less Is Slowing Your Metabolism After 35

Why Eating Less Is Slowing Your Metabolism After 35

If eating less actually worked, you wouldn't still be here.

You wouldn't be tracking calories, skipping meals, choosing the "good" option, or wondering why weight feels harder to shift now than it ever did before.

Yet for many women in their late 30s, 40s and 50s, the pattern looks like this: you're eating less than you used to, often less than your partner, you're trying to be disciplined — and your body responds by holding on tighter.

I know how isolating this feels. You're doing everything the internet tells you to do, everything that worked in your 20s, and your body seems to be working against you. You might even feel like you're failing at something that should be simple.

This isn't a willpower problem. It's a physiology + context problem.

And once you understand what's really happening inside your body, the struggle starts to make sense.

Why "Eat Less, Move More" Stops Working So Well in Midlife

The basic principle of energy balance still applies at any age: fat loss ultimately requires a sustained negative energy balance.

What changes after 35 is how the body responds to dieting.

Much of the traditional advice around weight loss:

• didn't account for perimenopausal hormonal shifts

• didn't consider chronic stress and sleep disruption

• and often ignored age-related loss of lean muscle

In midlife, these factors interact in ways that make aggressive restriction harder to tolerate and less effective over time.

And here's what makes this so frustrating: the advice you're following isn't wrong for everyone — it's just incomplete for where you are now. Your body has different needs than it did a decade ago, and no one warned you about that shift.

What Happens When You Undereat for Too Long

Low Energy Availability Is a Physiological Stressor

Consistently eating too little for your body's needs is recognised as a form of low energy availability.

The body responds by shifting into an energy-conserving state:

• slowing processes that aren't essential for immediate survival

• prioritising blood sugar stability over fat loss

This isn't dysfunction — it's adaptation.

Thyroid Hormone Conversion Can Downshift

Prolonged calorie restriction — particularly when combined with low carbohydrate intake — is associated with:

• lower circulating T3

• reduced conversion of T4 to active T3

• lower resting energy expenditure

This pattern has been described in studies of low energy availability and chronic dieting.

Importantly, this can occur even when basic thyroid screening appears "normal", especially if only TSH and T4 are measured and T3 is not assessed, or if values sit within wide reference ranges.

If you've been told your thyroid is "fine" but you still feel exhausted and cold all the time, this might be why. It's incredibly invalidating to feel terrible while being told everything looks normal on paper. This is where I would normally suggest we get a blood test with a full Thyroid panel done so we can learn exactly what’s going on regarding TSH, T4, T3, thyroid antibodies and Reverse T3. Only then can we have a true understanding of your current thyroid health.

Common experiences associated with this possible underactive thyroid state include:

• feeling colder than usual

• low energy

• reduced exercise tolerance

Cortisol Helps Maintain Function — at a Cost

In energy deficit, counter-regulatory hormones such as cortisol help maintain blood glucose.

When restriction, stress and poor sleep persist together, cortisol exposure over time is associated with:

• increased central (abdominal) fat storage

• muscle breakdown

• disrupted sleep

• increased cravings

Not every woman will experience all of these — but this pattern is well-described in chronically stressed, under-fuelled states.

Why Very Restrictive Dieting Can Backfire Around the Middle

To be clear: in controlled conditions, sustained calorie deficits reduce total and abdominal fat.

The problem arises when very low or prolonged dieting is layered onto:

• perimenopausal hormonal change

• chronic stress

• sleep disruption

• and age-related muscle loss

In this context, aggressive restriction:

• increases metabolic adaptation

• reduces resting energy expenditure

• and raises the likelihood of weight regain — often preferentially around the abdomen — when normal eating resumes

This is the cruel irony that so many of my clients describe: the harder they try, the worse it seems to get. You're not imagining it, and you're not doing it wrong. The approach itself needs adjusting.

This is why many women report "doing everything right" yet cycling between loss and regain, particularly around the middle.

The Metabolic Adaptation No One Prepared Women For

Metabolic adaptation (also called adaptive thermogenesis) is well-documented.

After sustained dieting, the body may:

• burn fewer calories at rest than predicted

• reduce spontaneous movement

• become more energy-efficient

This occurs at all ages, but its impact is greater in midlife when:

• lean mass is already declining

• recovery capacity is lower

• stress load is higher

Repeated dieting without adequate recovery often leads to diminishing returns.

Possible Signs You May Be Under-Fuelled

These signs are not diagnostic and can overlap with other conditions (such as anaemia, thyroid disease or depression), but they can be compatible with low energy availability:

• stalled or reversing weight loss

• fatigue that doesn't improve with rest

• hair thinning or brittle nails

• low motivation or flat mood

• exercise feeling harder over time

If you're reading this list and nodding along to most of them, I see you. These symptoms are real, they're disruptive to your life, and they deserve proper attention — not another round of "just try harder."

Clinically, these patterns warrant proper assessment rather than further restriction.

What Helps Restore Metabolic Responsiveness

Adequate Energy Comes First

For women with a long history of dieting and high stress, restoring sufficient energy intake, sleep and recovery often needs to happen before another fat-loss attempt.

This allows some of the body's conservation responses to ease.

I know this can feel counterintuitive — even scary. After years of restricting, the idea of eating more can trigger real anxiety. But this isn't about giving up on your goals; it's about creating the foundation that actually allows them to happen.

I'm currently working with several women where undereating was actually contributing to their weight gain. Once I had them eating more regularly and more of the right foods, they began burning fat. For example, one client on my 3-month program is at the 7-week mark and has lost 6.6kg and 6cm off her waist — not by eating less, but by eating appropriately for her body's needs.

Protein Supports Lean Mass and Satiety

Adequate protein:

• helps preserve muscle during weight loss

• supports appetite regulation

• increases post-meal energy expenditure via the thermic effect of food

While this thermic effect is modest, it contributes to overall metabolic health.

Carbohydrates Have a Role — When Used Appropriately

Very low-carbohydrate intake, particularly alongside low energy intake, has been associated with:

• lower T3

• higher cortisol responses

For some women, reintroducing appropriate carbohydrate (especially around training or in the evening) can:

• improve sleep

• reduce perceived stress

• support thyroid hormone patterns

This doesn't mean "more is better" — it means context matters.

Why Repair Often Comes Before Sustainable Fat Loss

From a physics standpoint, fat loss still requires a calorie deficit.

The clinical reality is that in chronically under-fuelled, high-stress midlife women, repairing metabolic stress first often makes later, moderate restriction:

• more effective

• more sustainable

• and far less miserable

In other words: addressing low energy availability, sleep and stress doesn't replace fat loss — it enables it.

The Bottom Line

If eating less was the answer, you wouldn't still be struggling.

Your body isn't lazy. Your metabolism isn't broken. And pushing harder isn't the solution.

You've been working so hard for so long. The exhaustion, the frustration, the feeling like you're fighting your own body — it all makes sense now. Understanding why your body is responding the way it is changes everything.

Want to Understand Your Own Metabolic Pattern?

If you're eating well, trying hard, and still not seeing results, your metabolism is giving you information — it just needs to be interpreted correctly.

I've created a free Metabolism Detective Quiz to help identify which metabolic patterns may be at play for you, and what your body likely needs next.

👉 You can download the Metabolism Detective Quiz from its own tab on the homepage of my website.

Clarity is the first step toward working with your body instead of against it.

Weight Loss After 35: Why New Year's Resolutions Fail (And What Works Instead)

Every January, I see the same thing happen.

Big promises. Extreme rules. "All or nothing" plans.

And by the time February rolls around? Most New Year's resolutions have quietly disappeared.

Sound familiar? You start strong on January 1st, but by week three, you're exhausted, the rules feel impossible, and you're wondering why you can't just stick with it.

Here's what I want you to know: it's not because you're lazy. It's not because you "lack willpower."

It's because most resolutions are unrealistic, unsustainable, and disconnected from how the body actually works — especially if you're a woman over 35 navigating hormonal shifts, a slower metabolism, and energy that doesn't bounce back like it used to.

Maybe you've noticed the same diet that worked in your 20s isn't working anymore. Perhaps you're dealing with energy crashes by 3pm, weight that seems to cling on no matter what you try, or a body that feels like it's working against you instead of with you.

As a naturopath, I don't love New Year's resolutions — particularly when it comes to weight loss after 35 — because they often set people up to fail before they've even begun.

Let's talk about a better way.

The Problem With New Year's Resolutions

Most resolutions sound something like this:

"I'm cutting sugar completely"

"I'm going to exercise every single day"

"I'll lose 10kg by March"

"No carbs, no treats, no slip-ups"

They're ambitious… but they're also short-term, rigid, and driven by pressure, not physiology.

When goals are:

Too extreme

Too many at once

Not aligned with real life

Your nervous system pushes back. Motivation fades. Fatigue sets in. And suddenly, the old habits creep back in — often with guilt attached.

This isn't a mindset failure. It's a strategy problem.

Sustainable Weight Loss Requires Playing the Long Game

Here's what I see again and again in clinic:

The clients who achieve lasting weight loss and better energy aren't the ones who go hardest in January.

They're the ones who:

Make small, realistic changes

Focus on months, not weeks

Work with their hormones, metabolism, and lifestyle — not against them

Health isn't built in a 4-week sprint. It's built through consistent habits repeated over time.

Consistency beats intensity. Every time.

Weight Loss Is a Side Effect of Healthy Foundations

Sustainable weight loss isn't about eating less and pushing harder.

It's the by-product of supporting the body properly across multiple pillars of health — especially blood sugar balance, hormones, stress regulation, and metabolism.

Here are the foundations I encourage clients to focus on instead of rigid resolutions:

1. Eat Real Food (Most of the Time)

You don't need perfection.

Start with:

Reducing ultra-processed foods

Eating meals that actually nourish you

Prioritising whole, colourful foods

Ensuring at least half your plate is non-starchy vegetables

Think leafy greens, cruciferous vegetables like broccoli and cauliflower, and colourful options like capsicum, tomatoes, zucchini, cucumber, mushrooms, asparagus, and green beans. These foods provide fibre, micronutrients, and antioxidants that support digestion, blood sugar balance, liver function, and hormone metabolism — all essential for sustainable weight loss.

Progress over perfection.

2. Aim for Around 30g of Protein Per Meal

Protein is one of the most under-eaten nutrients in women, particularly over 35.

Adequate protein supports:

Blood sugar stability

Appetite regulation

Lean muscle maintenance

A healthier metabolic rate

This one habit alone, done consistently, can dramatically reduce cravings and energy crashes.

3. Stay Hydrated (Yes, It Matters)

Dehydration often masquerades as:

Fatigue

Hunger

Sugar cravings

Headaches

A practical place to start: begin with a small glass of water each hour and gradually build to a larger glass as your body adapts. This helps ensure proper hydration without feeling overwhelming.

Hydration plays a key role in metabolism, digestion, energy production, and appetite signalling.

4. Prioritise Sleep for Hormonal Balance

Poor sleep increases cortisol, disrupts blood sugar, and drives hunger hormones — making weight loss far more difficult.

You don't need perfect sleep. You just need better sleep, more often.

5. Move Your Body in a Sustainable Way

Exercise does not need to be extreme to be effective.

Sustainable movement might include:

Walking most days

Strength training 2–3 times per week

Choosing movement you can maintain long-term

Burnout is not a requirement for results.

6. Address Mindset (Because It's Not "Just Discipline")

Your thoughts influence your nervous system, hormones, and behaviours.

Shifting from:

"I've failed again"

to

"I'm learning what my body needs"

creates physiological safety — and that's when real change begins.

7. Build in Accountability

We are not meant to do this alone.

Support and accountability significantly improve long-term success, especially for women navigating stress, hormonal changes, and metabolic resistance.

This might look like:

Asking a friend or family member to support your long-term changes

Or seeking professional accountability with a health practitioner, such as a naturopath who specialises in this area — this is exactly the kind of support I provide in my practice

Having someone in your corner helps turn good intentions into consistent action.

Forget the Resolution. Build the Routine.

Instead of asking:

"What can I achieve by February?"

Try asking:

"What habits could I realistically maintain over the next 6–12 months?"

When you focus on:

Nourishing your body

Regulating stress

Supporting hormones

Building realistic, repeatable habits

Weight loss becomes a natural outcome, not a constant battle.

I'll be honest with you: this approach takes patience. It won't deliver dramatic results in two weeks. But here's what it will do — it will actually work. And it will keep working, month after month, because you're building something sustainable instead of another short-term fix that leaves you starting over next January.

Ready for a More Sustainable Approach?

If you're tired of starting over every January and want a more personalised, physiology-based approach to weight loss and energy, there are two simple ways to get started:

Download my Metabolism Detective Quiz This free quiz helps identify which metabolic and hormonal factors may be holding your body back — and where to focus first.

Book a no-obligation Discovery Call If you'd prefer personalised support, you can book a free discovery call via the Book Online button on my website to explore whether working together is the right fit.

You don't need another resolution. You need a strategy that works with your body — long term.

How to Minimise Fat Gain Over the Festive Season — Without Missing Out

How to Minimise Fat Gain Over the Festive Season — Without Missing Out

For women over 35 who want to enjoy Christmas, feel amazing, and stay on track with their metabolism

December can feel like a metabolic minefield — long lunches, late nights, cocktails, desserts, stress, travel, and a calendar bursting with social events. For many women in their late 30s to 50s, this is also a time when perimenopause, thyroid changes, and cortisol fluctuations make weight gain feel frustratingly easy.

But here's the truth: Fat gain over the festive season is not inevitable. You simply need a strategy — not restriction.

Instead of dieting your way through December (hello, burnout), the key is learning how to support your metabolism, reduce big glucose spikes, and enjoy the season without feeling like you've "blown it."

Let's walk through the simple, science-backed framework I teach my clients to minimise fat gain during the festive season — while still eating the foods you love.

Why Women Over 35 Store More Fat During December

Hormones shift. Stress rises. Sleep gets patchy.

And when cortisol and insulin are elevated together, your physiology becomes more biased toward storing energy, particularly around the belly.

Perimenopause and busy-mum-life also mean you may be more sensitive to sugar and alcohol than you used to be.

Your goal this season isn't perfection — it's keeping insulin steady and cortisol calmer so your body doesn't default into fat-storage mode.

And the small tweaks below do exactly that.

Step 1: Start Each Day With a Protein-Strong Breakfast

Aim for 25–30g of protein within the first hour of waking.

Why? Because a protein heavy breakfast does this:

• stabilises blood sugar

• reduces cravings later in the day

• may support a healthier cortisol pattern over the day

• improves energy

• prevents afternoon snacking

Examples:

• Protein smoothie

• Eggs + greens

• Greek yogurt with seeds

• Leftover roast chicken on veg

Protein early in the day sets the tone for metabolic stability — especially during a month filled with high-sugar foods.

Step 2: At Events, Eat Your Protein FIRST (The Science Is Strong on This One)

This is one of the simplest and most powerful metabolic hacks you can use.

Research shows that eating protein before carbohydrates significantly reduces the glucose and insulin spike from the meal.

Why?

Because protein stimulates hormones like GLP-1, CCK, and PYY.

These hormones:

• slow gastric emptying

• tell your brain "I'm getting full"

• reduce how much insulin your body needs

• flatten the glucose spike from the carbs you eat next

• often reduce cravings for sugar afterwards

Clinical trials have shown that eating protein (and vegetables) first can lower glucose by up to around 30–40% after the meal in some studies.

This is HUGE — especially for women over 35 whose insulin sensitivity naturally declines.

How to apply this at Christmas lunch:

1. Eat 3–5 bites of protein first

2. Then your vegetables

3. Then your healthy fats

4. Then your slow-release starch ("Anchor Carb")

5. Dessert last (if you still want it)

This tiny sequencing tweak can make a surprisingly big difference to how you feel after meals.

Step 3: Choose an "Anchor Carb" Instead of Sugar-Heavy Foods

Instead of grazing on sweets or loading up on multiple "treat" foods, choose one slow-release starch to anchor your plate.

Examples:

• Roasted potatoes

• Sweet potato

• Pumpkin

• Quinoa salad

• Basmati rice

• Lentil or chickpea salads

Why this works:

Potatoes (especially cooled) have the highest satiety index of all foods. When prepared simply, and especially when cooled and combined with protein and fibre, they can provide sustained energy and satiety.

They help reduce the size and speed of glucose and insulin spikes, keeping you full and reducing dessert cravings.

This festive carb strategy is FAR better than simply "limiting treats" — because it keeps your hormones more stable.

Step 4: Build Your Festive Plate in a Metabolism-Friendly Order

This is the plate formula my clients swear by:

1. Protein first Starts satiety hormones + reduces insulin spike.

2. Fibre / vegetables Can lower glucose spike by 20–40% in some studies.

3. Healthy fats Slow digestion + improve satisfaction.

4. Slow-release starch ("Anchor Carb") Keeps you full, reduces sugar cravings.

5. Dessert LAST (if you still want it) By this point, your insulin and cravings are calmer — and portion size naturally drops.

Step 5: Take a 10-Minute Walk After Your Biggest Meal

One of the MOST research-backed strategies to flatten glucose is a short walk within 20 minutes of eating.

This:

• improves glucose clearance

• can reduce the degree to which meals drive fat storage over time, especially when done regularly

• improves digestion

• stabilises energy

• reduces inflammation

If you do one thing this season, let it be this.

Step 6: Prioritise Sleep Like It Matters (Because It Does)

Even one poor night of sleep increases hunger hormones the next day. Add alcohol? It can further disrupt sleep and appetite signals the next day.

Quick tips to try:

• magnesium before bed

• 10-minute wind-down

• stopping alcohol 2–3 hours before bed

• earlier nights where possible

Better sleep = fewer cravings + less fat storage.

Step 7: Hydrate Properly on Party Days

Dehydration increases cravings and fatigue — and can aggravate histamine-related symptoms, which some women find worsen in perimenopause due to hormonal flux.

Before events:

• Drink 500 ml water or electrolytes

• Alternate alcohol with water

• Herbal tea when home

Your liver will thank you.

BONUS: Your "Next Day Reset" Protocol

If you do indulge heavily (and you will at some point!), here's your gentle reset:

• Protein-rich breakfast

• 2–3L water

• Light movement

• Lower-histamine foods

• Early night

• No guilt

You're simply helping your hormones rebalance.

The Takeaway: You Don't Need Willpower — You Need a Plan

Fat gain over Christmas happens not because you're "bad" or "undisciplined" — but because the festive season is a perfect storm for blood sugar instability, cortisol spikes, poor sleep, and inconsistent eating patterns.

With the right framework, you can enjoy the season fully and feel amazing in your body.

Want to Know Which Hormone Is Driving Your Weight Right Now?

If you've been struggling with weight gain, stubborn belly fat, or energy crashes despite "doing everything right," the answer might lie in your hormones — not your willpower.

Take the Metabolism Detective Quiz to find out whether cortisol, insulin, thyroid or oestrogen is behind your symptoms — and what to do next. To download, click on the Metabolism Detective Tab on the home page, fill in your details and it will be in your inbox in no time!

Understanding your metabolic roadblock is the first step to feeling like yourself again.

What Stress Is Really Doing to Your Metabolism (It's Not Just 'Adrenal Fatigue')

You know that feeling, don't you? The weight creeping on around your middle no matter what you try. That 3pm slump where you'd sell your soul for a nap. The sugar cravings that feel almost primal. The brain fog. Those nights where you're absolutely exhausted but somehow still wired.

And someone—probably several someones—has told you it's adrenal fatigue.

Well, after 23 years of working with women in clinic, I'm going to let you in on something: the real story is more interesting than that. And honestly? It's more fixable too.

Your Adrenals Aren't Actually "Failing"

Here's what I wish more women knew: your adrenal glands don't just pack it in and give up on you. I've never seen it happen in all my years of practice.

What I have seen, many many times over, is a communication breakdown between your brain and your stress hormones. We call it HPA Axis Dysregulation—your Hypothalamus, Pituitary gland, and Adrenals getting their wires crossed.

Think of it like this: your brain's trying to send clear instructions, but the signal keeps dropping out. Your hormones are stuck buffering. And your metabolism? It's just trying to keep up with the chaos.

Why I Stopped Using "Adrenal Fatigue" Years Ago

Look, I used to use that term too. We all did. But the more I learned—and the more I saw in clinic—the clearer it became that it wasn't the full picture.

The idea was that your adrenals get exhausted and can't produce enough cortisol anymore. Sounds logical, right? Except that's not what's actually happening.

Your adrenals are responders. They take orders from your brain. When stress becomes chronic—and I'm talking about emotional stress, under-eating, overtraining, the perimenopause rollercoaster, inflammation, shocking sleep—the whole communication system gets dysregulated.

Instead of that nice, smooth cortisol rhythm you're supposed to have, you end up with:

• Cortisol spiking at completely random times

• Barely any cortisol when you wake up (hello, can't get out of bed)

• Cortisol surging at night when you should be winding down

• Blood sugar all over the shop

• Cravings that won't quit

• A metabolism that feels like it's moved to another country

So it's not about failure. Your body isn't broken. It's just responding to what feels like a constant survival situation. And honestly? Once women understand that, the guilt starts to lift. That matters.

Here's What Stress Actually Does to Your Metabolism

When your body perceives stress—even the quiet, invisible, "I'm fine" kind—it triggers a whole metabolic cascade:

Your body flips into fat storage mode

Cortisol tells your system to hold onto fat, especially around your belly. Why? Because from a survival perspective, that's your emergency fuel tank. Your body thinks it might need it.

Your blood sugar becomes a complete mess

Stress signals your liver to dump glucose into your bloodstream for quick energy. Makes sense if you're running from danger. Makes less sense when you're just trying to answer emails.

Over time? Insulin spikes, cravings hit hard, energy crashes, and you store more fat. This is why you crave sugar even when you know it's not helping. It's not a character flaw—it's biochemistry.

Your thyroid slows right down

This is the bit that catches people out. Cortisol actually blocks the conversion of your inactive thyroid hormone (T4) into the active form your body can use (T3).

The result? Even if your thyroid blood tests look "normal," you might be dealing with:

• Sluggish metabolism

• Cold hands and feet

• Hair shedding

• Fluid retention that won't budge

• Weight gain that makes no logical sense

I can't tell you how many times I've seen this pattern in clinic. It's frustrating—but it's also fixable.

Stress Changes Your Behaviour (And That Changes Everything)

Here's something I notice all the time: stress doesn't just mess with your hormones. It changes what you do.

When women come to see me utterly exhausted, I often hear:

"I'm skipping breakfast because I'm not hungry"

"I just graze all day, I don't sit down for meals"

"I live on coffee to get through"

"I know I should eat more protein but I just... don't"

"I stay up late because it's the only time I get to myself"

"I'm too tired to move much"

None of this is a willpower problem. It's your nervous system trying to cope. And those coping mechanisms? They feed right back into the metabolic stress cycle.

Sleep Is Where It All Falls Apart (Or Comes Together)

I'm just going to say it: if your sleep is a disaster, your metabolism will be too.

Poor sleep makes your body temporarily insulin-resistant the very next day. It also keeps evening cortisol elevated, which means you stay wired, inflammation gets worse, emotional eating kicks in, and fat burning basically stops.

One bad week of sleep can completely derail your progress. I've seen it happen again and again.

Perimenopause Changes the Rules

If you're over 35, we need to talk about this.

Once oestrogen starts becoming less predictable, it amplifies your entire stress response. Your metabolism doesn't follow the same rules it used to.

Stress plus perimenopause is like throwing fuel on a fire:

• Deeper fatigue

• Stronger cravings

• More bloating

• Worse inflammation

• Stubborn weight gain

• Sleep that's even harder to come by

Your metabolism becomes more sensitive during this time—but here's the thing I always remind my clients: it also becomes more responsive to the right support.

The Part Nobody Tells You: This Is Reversible

After 23 years of doing this work, I can tell you with absolute certainty: you can retrain your stress response. You can rebuild your metabolic resilience.

It's not about perfection. It's about consistency with the right foundations. Here's where I typically start:

Rebalance your cortisol rhythm

• Eat a protein-rich breakfast within 60–90 minutes of waking

• Don't smash coffee on an empty stomach (I know, I know - I love coffee too, just not on an empty stomach please)

• Move gently in the morning—nothing intense

• Consider magnesium support in the evenings

Stabilise your blood sugar

• Every meal needs protein, fibre, and healthy fat

• Have a protein-based snack around 3pm

• Don't go more than 4 hours without eating during the day

Support the stress-thyroid connection

Key nutrients that I often see depleted:

• Zinc

• Selenium

• Magnesium

• B vitamins

Important note: Please don't just start randomly supplementing. Work with someone who can properly assess what you actually need—especially if you're on medications or dealing with thyroid or perimenopausal symptoms. Appropriate testing can really help here, rather that just guessing.

Calm your HPA axis

This is where herbal medicine really shines. Some of my go-to's (when appropriate):

• Rhodiola

• Withania (unless you have nightshade sensitivities)

• Passionflower

• Licorice (only if blood pressure allows)

• Chamomile

• Holy Basil

Again, herbs are medicine. They need to be matched to your situation, not just taken because they're "good for stress."

Restore metabolic flexibility

• Strength training 2–3 times a week

• Eat consistent, balanced meals

• Get morning sunlight exposure

• Walk after dinner when you can

These aren't sexy recommendations. But they work. They rebuild your body's ability to regulate energy, burn fat, and stay resilient under pressure.

You're Not Broken—You're Just Exhausted

Let me say this clearly: your metabolism isn't stubborn. It's stressed.

Once you understand what stress is actually doing inside your body—not just the vague "it's bad for you" stuff, but the real mechanisms—you can stop guessing and start healing.

If you'd like personalised guidance on where your metabolic stress is actually coming from, I've created something to help.

👉 Take the Metabolism Detective Quiz and uncover the pattern driving your symptoms.

Cortisol vs Insulin – Which One Is Making You Gain?

These two powerful hormones — one triggered by your endless to-do list, one by the sugar rollercoaster you're unknowingly riding - are quietly working against you in perimenopause and beyond.

The Hidden Hormonal Tug-of-War in Midlife

If you've been eating "pretty well," exercising when you can, yet the scale keeps creeping up, especially around your belly, it's not just about calories.

You've cut carbs. You've tried intermittent fasting. You've tracked every calorie. And still... nothing. Or worse, you feel MORE tired and MORE hungry than before.

Your body may be stuck in a hormonal tug-of-war between cortisol (your stress hormone) and insulin (your blood-sugar regulator). And the winner of that battle decides whether you burn fat… or store it.

Maybe this sounds familiar: You skip breakfast because you're rushing, grab a "healthy" granola bar at 10am, feel shaky by noon, inhale lunch while answering emails, then hit a wall at 3pm and reach for something sweet just to function. By evening, you're exhausted but can't sleep... and the cycle starts again.

Cortisol: The Stress Hormone That Stores Fat

When life feels like a juggling act with work, family, hormones, and sleepless nights, your body releases cortisol to help you "push through." But here's the catch: Cortisol doesn't just keep you alert. When chronically elevated, cortisol can promote fat storage, particularly around the midsection, and can interfere with insulin sensitivity.

That's why you might find yourself:

• Waking at 3am, wired but exhausted

• Craving salty or sugary snacks mid-afternoon

• Feeling tired yet unable to switch off

• Feeling like you need coffee just to feel human

• Snapping at people you love over tiny things

• Noticing a stubborn "stress belly" that won't budge

• That tight, anxious feeling in your chest that never fully goes away

Your body isn't broken, it's just trying to protect you. But constant stress means cortisol never switches off… and that's when insulin starts joining the party.

Insulin: The Sugar Traffic Controller Gone Rogue

Insulin's job is simple: move sugar from your bloodstream into your cells for energy. But when stress is high, you're snacking frequently, or your meals are carb-heavy without enough protein or fibre, your cells can become less responsive to insulin's signals. When insulin remains elevated for extended periods, it promotes fat storage and makes fat burning difficult.

High insulin levels lock fat away in storage, making it nearly impossible to lose weight, no matter how "clean" you eat. It can also cause:

• Post-lunch energy crashes

• Constant hunger or sugar cravings

• Feeling like you could eat your own arm by 11am

• Standing in front of the pantry, not even hungry, just... looking

• Mood swings

• Brain fog or "hangry" feelings between meals

Sound familiar? You might be stuck in a cortisol–insulin loop. Stress raises cortisol, which can affect insulin sensitivity, which causes cravings… which raises cortisol again.

But Wait — There's More to the Story

While cortisol and insulin are major players, they're not the only hormones affecting your metabolism. Your thyroid function regulates your metabolic rate, sex hormones like estrogen and progesterone influence where you store fat (especially during perimenopause), and the quality of your sleep directly impacts all of these hormones. Even your diet composition — the balance of protein, fats, and carbs you eat — and your activity levels play crucial roles in how your body stores fat and manages cravings. It's rarely just one thing; it's the interplay between all these factors that creates your unique metabolic picture.

Which One's Running Your Body Right Now?

If you feel like you've been doing "everything right" but your energy, mood, or metabolism still feel off — your hormones may be the missing link.

You've been told "this is just aging" or "learn to live with it." But you deserve better answers than that.

That's exactly why I created the Metabolism Detective Quiz — so you can uncover whether cortisol, insulin, thyroid, or your sex hormones are driving your symptoms.

Find Out What's Really Happening (In 3 Minutes)

Take the Metabolism Detective Quiz

Discover your unique hormone pattern — and what to do about it naturally. You'll learn whether stress, sugar, sleep, or shifting hormones are secretly sabotaging your results — and get simple next steps to start feeling like yourself again.

Because you deserve to stop guessing and start feeling like yourself again — not six months from now, but starting this week.

P.S. If you've been told "this is just aging" or "learn to live with it" — you deserve better answers. This quiz gives you those answers.

To Access the Metabolism detective Quiz, Click on the direct link on my home page

Why Low Iron Isn't Always Your Fatigue Problem

Exhausted all the time? Before you reach for another iron supplement, read this.

If you're a woman who's been dragging herself through the day, chances are someone has suggested you're low in iron. And look, they might be right—iron deficiency is genuinely exhausting. But here's what I see time and again in practice: women taking iron supplements religiously, yet still feeling absolutely shattered.

If that's you, it's not because you're not trying hard enough. It's because your fatigue might be coming from somewhere else entirely.

Your Thyroid Might Be the Real Culprit

This is huge, especially for women over 35. Your thyroid is basically your body's metabolic control center—it regulates everything from your temperature to how your cells produce energy. When it's even slightly underactive (yes, even subclinically), you can feel like you're wading through treacle every single day.

Here's the thing: you can't diagnose thyroid issues based on symptoms alone. You need proper bloodwork—TSH, free T4, free T3, and sometimes reverse T3 and thyroid antibodies. It gives us the full picture.

What to look out for: constantly cold hands and feet, hair that's thinning more than usual, ongoing constipation, puffiness, and waking up feeling like you haven't slept at all—even after eight hours.

I’m incredibly passionate about helping women with their Thyroid health. This is due to me finding out I had mild thyroid dysfunction myself a few years into perimenopause. I did further training in this space to help myself and others.

Stress Has Physically Changed How Your Body Makes Energy

Remember when everyone was talking about "adrenal fatigue"? Well, the science has moved on, and what we're really looking at is something called ‘HPA axis dysregulation’. Basically, chronic stress—whether it's emotional upheaval, physical demands, or hormonal chaos—disrupts the communication between your brain and adrenal glands.

The result? Your cortisol patterns go haywire, your sleep suffers, and your energy becomes completely unreliable.

Sound familiar? Struggling to get going in the morning, craving sugar like it's your job, brain fog that won't lift, and that soul-destroying 3 p.m. slump.

What helps: gentle movement (not punishing workouts), genuinely restorative sleep, eating regular balanced meals, and herbs like Ashwagandha, Rhodiola, or Licorice root can be incredibly supportive. Just please chat with your healthcare practitioner before starting anything new, especially if you're on medications.

The Iron Test That Might Be Lying to You

Here's where it gets tricky. Most people get their ferritin tested (that's your stored iron) and assume that tells the whole story. But ferritin also shoots up when you have inflammation in your body. So you could have "normal" or even high ferritin levels but still be functionally low in iron if inflammation or thyroid issues are interfering.

And the flip side? Taking iron when you don't actually need it can cause real harm. Iron overload creates oxidative stress and puts strain on your organs.

Bottom line: only supplement iron when you've got proper confirmation from comprehensive testing—ferritin, serum iron, transferrin saturation, and inflammatory markers like CRP. More isn't always better.

Your Gut Might Not Be Doing Its Job

You could be eating all the iron-rich foods and taking your supplements perfectly, but if your gut isn't absorbing nutrients properly, you're basically pouring water into a leaky bucket.

Low stomach acid, SIBO, intestinal inflammation, or gluten sensitivity can all sabotage nutrient absorption. Plus, a healthy gut microbiome actually helps recycle iron efficiently—who knew?

Quick win: when you eat iron-rich foods (think grass-fed red meat, lentils, spinach), pair them with vitamin C sources like capsicum or citrus. And skip the tea or coffee with meals—they interfere with iron absorption.

Iron Isn't the Only Player in Your Energy Game

Your cells need more than just iron to make energy. Your mitochondria (the little power plants in your cells) also rely on B vitamins, magnesium, carnitine, and CoQ10 to convert food into usable energy (the techincal term is ATP for the science boffins amongst us).

Stress, restrictive diets, or just not eating enough nutrient-dense food can leave you deficient in these crucial cofactors.

Worth considering: a good quality whole-food B-complex, magnesium glycinate, and loading up on antioxidant-rich foods like berries, leafy greens, and olive oil. Again, run it past your practitioner first, particularly if you have existing health conditions or take medications.

Sleep and Blood Sugar: The Dynamic Duo You're Overlooking

If your blood sugar is on a roller coaster, or cortisol is surging at night when it should be nice and low, your sleep quality tanks—even if you're technically in bed for eight hours. And if you're in perimenopause? Those hormone fluctuations can make this so much worse.

The simple fix that makes a real difference: build your meals around protein, fiber, and healthy fats. This stabilizes your blood sugar and prevents those awful energy crashes.

Here's What Actually Matters

If you've been treating suspected iron deficiency but you're still exhausted, your body is trying to tell you something. Fatigue is almost never about just one nutrient—it's a whole-system issue involving your thyroid, stress hormones, inflammation, gut function, and cellular energy production.

What you need is a proper assessment that looks at the big picture, not just one number on a blood test. That's how we figure out what's really going on and get you back to feeling like yourself—without drowning in supplements you might not even need.

What to Do Next

If you're tired of being tired:

Get comprehensive testing. Request a full fatigue panel including iron studies, thyroid function, cortisol patterns, inflammatory markers, and key nutrient levels.

Look at your gut health. If absorption is the issue, no amount of supplementation will fix things until we address that.

Work with someone who gets it. Find a Naturopath or Integrative Practitioner who can interpret your results in context and see you as a whole person, not just a collection of lab values.

There's always a reason you're not feeling right. We just need to find it.

Hope this helps, have a great week! Lisa

Is It Hay Fever or Perimenopause? Understanding Histamine Intolerance

It Might not be Hayfever this Spring - the Hidden link between Histamine and Perimenopause

As spring arrives and the weather warms, you might find yourself reaching for antihistamines to combat itchy eyes, a stuffy nose, or unexpected skin flare-ups. It's easy to blame seasonal allergies, but there could be something else going on — and it's connected to your changing hormones.

Understanding Histamine Intolerance

Histamine is a natural chemical your body produces to support digestion, immune function, and brain signaling. Under normal circumstances, your body efficiently breaks down histamine using enzymes called DAO (diamine oxidase) and HNMT (histamine N-methyltransferase).

However, when these enzymes can't keep pace — whether due to hormonal shifts, stress, gut imbalances, or dietary factors — histamine can accumulate in your system. This buildup may trigger symptoms like a runny nose, headaches, hives, mood changes similar to PMS, bloating, and sleep disturbances.

How Perimenopause Changes the Picture

During perimenopause, your oestrogen levels begin to fluctuate, and here's where things get interesting: oestrogen stimulates your body to release histamine, while histamine encourages oestrogen production. This creates a cycle that can leave you feeling inflamed, anxious, itchy, or exhausted despite feeling wired.

Making matters more challenging, progesterone — which acts as a natural antihistamine — declines during this phase. Without that balancing effect, many women in their 40s suddenly develop what seem like new allergies, along with increased PMS symptoms, heightened anxiety, or disrupted sleep patterns. These are all potential signs of histamine imbalance.

Lifestyle Factors That Can Tip the Scale

Certain foods and daily habits can push your histamine levels over the edge, including aged cheese, wine, chocolate, fermented foods, processed meats, and leftovers. Other contributing factors include gut inflammation or SIBO, chronic stress, poor sleep quality, and excessive exercise.

Supporting Your Body's Histamine Balance Naturally

You don't need to eliminate histamine entirely — it's vital for your health. Instead, focus on supporting your body's natural ability to process it effectively:

1. Choose fresh, whole foods whenever possible

2. Support your gut health try a low-histamine diet & probiotic strains

3. Ensure adequate intake of nutrients that support DAO function, including vitamin C, B6, and balanced zinc and copper

4. Include natural antihistamine foods in your diet, such as apples, onions, and green tea

5. Balance your hormones through stress management and liver support

Worth Considering

If your spring allergies seem more intense lately, or if antihistamines aren't providing the relief they once did, it might be time to look beyond pollen. Histamine intolerance, particularly when amplified by perimenopausal hormonal changes, could be the underlying cause.

The good news? With thoughtful dietary choices, lifestyle adjustments, and naturopathic support, you can help your body restore balance naturally. Sometimes what feels like worsening allergies is actually your body asking for a different kind of support.

Ready to Find Your Balance?

If this sounds familiar and you're ready to address the root cause of your symptoms, I'd love to support you. Book a complimentary no obligation Discovery Call to discuss how my naturopathic services can help, or learn more about my 14-week Body Harmony Program — a comprehensive approach designed to help you restore hormonal balance, losestubborn weight gain and feel like yourself again. Head to the ‘Book Online’ button on my home page to book your call.

Cholesterol & Women's Health After 40

When we hear the word cholesterol, most of us immediately think of heart disease—but there's much more to the story. Cholesterol plays a much broader role in women's health, especially after 40. From hormone production to bone support, understanding how cholesterol interacts with oestrogen, thyroid health, and inflammation can help you make informed choices for long-term wellbeing.

Why Cholesterol Balance Shifts After 40

Oestrogen does more than regulate cycles and mood—it influences cholesterol metabolism. It tends to raise HDL ("good" cholesterol) and lower LDL ("bad" cholesterol), which helps protect the cardiovascular system.

As oestrogen naturally declines during perimenopause and menopause, LDL cholesterol and triglycerides often rise, while HDL may decrease. This shift partly contributes to the increase in cardiovascular risk seen in midlife women, alongside other factors such as weight changes, diet, and genetics.

Cholesterol and Bone Health: An Emerging Connection

Cholesterol is usually discussed in relation to heart health, but scientists are also exploring its effects on bones. Here's what emerging research suggests:

• Some studies suggest that low or dysfunctional HDL may be linked with reduced bone density.

• Oxidised LDL—a "damaged" form of LDL—has been shown in lab studies to disrupt bone-building cells (osteoblasts) and stimulate bone-resorbing cells (osteoclasts).

• Chronic inflammation, which is influenced by cholesterol and triglyceride levels, is a well-known driver of bone loss.

While this research is promising, it is still developing. Cholesterol management is not currently a standard strategy for preventing osteoporosis, but maintaining balanced cholesterol may indirectly support bone health.

Cholesterol: More Than Just a Number

Cholesterol is a waxy, fat-like substance that your body actually needs. It is essential for building cell membranes, producing hormones such as oestrogen, progesterone, testosterone, and cortisol, and supporting digestion via bile acids.

Your liver makes 70–80% of your cholesterol, while the rest comes from food. This means that diet is only one factor—how your body produces, processes, and clears cholesterol is just as important.

Thyroid Health and Cholesterol

Thyroid hormones (T3 and T4) help the liver clear LDL cholesterol from the blood. When thyroid function is low (hypothyroidism), LDL remains in circulation longer, which can raise total cholesterol. This is why thyroid function testing is often recommended when cholesterol levels are unexpectedly high.

Inflammation, Oxidative Stress, and Ageing

From about age 40, inflammation markers such as IL-6 and TNF-α tend to rise, especially with higher body fat. This low-grade inflammation can increase LDL and triglycerides, lower HDL, contribute to insulin resistance, and promote oxidative stress (damage from free radicals).

One consequence of oxidative stress is oxidised LDL. This unstable form of cholesterol not only promotes atherosclerosis but may also play a role in disrupting bone cell function.

The Vitamin D Connection

Vitamin D is crucial for bone strength, muscle function, and immune health—yet many women remain deficient, even in sunny climates. Optimising levels through safe sun exposure, food sources, or supplements can make a meaningful difference for overall health, particularly for bones.

While vitamin D deficiency is not a major cholesterol driver, it is a critical factor in healthy ageing.

Practical Steps You Can Take

Genetics contribute to cholesterol and hormone changes, but lifestyle has a powerful influence. Some evidence-based strategies include:

• Regular testing: cholesterol, thyroid, and vitamin D

• Eating an anti-inflammatory diet: whole foods, colourful vegetables, healthy fats

• Exercise: especially weight-bearing and strength training for both heart and bone health

• Managing stress and sleep: to reduce inflammation and support hormone balance

• Supporting liver health: since the liver is central to cholesterol production and clearance

• Minimising smoking and excess alcohol, which both worsen cardiovascular and bone outcomes

The Takeaway

Cholesterol is not the enemy—it is an essential building block for hormones, cells, and digestion. But as oestrogen declines and other age-related changes occur, cholesterol balance can shift, becoming a risk factor for both cardiovascular and possibly skeletal health.

By understanding these connections and focusing on lifestyle adjustments, women over 40 can take proactive steps to stay strong, balanced, and resilient in the years ahead.

If you'd like personalised support for cholesterol, thyroid, or bone health, I'd love to help. Book a free discovery call and let's create a plan that works for your body.

The Smart Woman's Guide to Nutrition After 40: 9 Game-Changing Nutrients

If you're in your 40s and feeling like your body is speaking a different language than it used to, you're not alone. Maybe you're waking up tired despite a full night's sleep, or finding that your usual eating habits just aren't cutting it anymore. Here's the thing: your nutritional needs have evolved, and it's time your approach evolved too.

Think of this shift as an upgrade, not a setback. Your body is asking for more strategic nourishment—nutrients that work harder and smarter to keep you energized, balanced, and thriving for decades to come. Gone are the days of simply counting calories; now it's about feeding your cells what they actually need.

To make this easier to navigate, I've organized these powerhouse nutrients into three key areas that matter most: sustained energy, hormone harmony, and protecting your brain and bones for the long haul.

The Energy Trio: Your Daily Fuel System

Magnesium: Your Cellular Powerhouse

Think of magnesium as your body's behind-the-scenes multitasker. This mineral keeps over 300 enzyme reactions running smoothly, including the ones that create ATP—essentially your cells' energy currency. It's also your secret weapon for better sleep, muscle function, and stress management.

Here's what many women don't realize: after 40, our bodies become less efficient at absorbing magnesium, just when we need it most. If you've been feeling more frazzled or fatigued lately, this could be a missing piece of the puzzle.

Protein: Your Metabolism's Best Friend

Let's talk about something that happens to all of us but no one really prepares us for—muscle mass naturally starts declining in our 30s and 40s. But here's the empowering part: adequate protein can slow this process significantly.

Beyond keeping your muscles strong, protein is like having a personal assistant for your blood sugar, keeping those energy crashes at bay while helping you feel satisfied after meals. Plus, it provides the building blocks for mood-regulating neurotransmitters like serotonin and dopamine. Win-win-win.

B Vitamins: Your Brain's Support Team

B12, B6, and folate are like a coordinated team working to keep your energy steady, your mind sharp, and your mood balanced. But here's something crucial to know: after 40, many women produce less stomach acid, which means we don't absorb B12 as efficiently as we used to.

These vitamins also support something called methylation—a fancy term for your body's repair and detox processes. Think of them as your internal maintenance crew, keeping everything running smoothly.

The Hormone Harmonizers: Your Balance Builders

Selenium: The One-Brazil-Nut Solution

Here's a fun fact that might surprise you: just one Brazil nut a day can meet your selenium needs. This trace mineral is essential for converting your thyroid hormone T4 into its active form T3—the one that actually gets things done in your body.

Your thyroid is like your metabolism's control center, and selenium ensures it has what it needs to keep your energy and weight stable. As a bonus, it also acts as a powerful antioxidant, protecting your hormone-producing glands from daily wear and tear.

Inositol: Your Blood Sugar Stabilizer

If you've noticed your blood sugar feeling more like a roller coaster lately, especially during perimenopause, inositol might become your new best friend. This nutrient helps your cells respond better to insulin, smoothing out those energy dips and mood swings.

What makes inositol particularly valuable is its dual action—it supports both blood sugar regulation and neurotransmitter function, helping you feel more emotionally steady throughout your day.

Omega-3s: Your Anti-Inflammatory Allies

EPA and DHA are the heavy hitters of the omega-3 world, and they're working overtime for women over 40. These essential fats are like your body's fire department, putting out inflammation before it becomes a bigger problem.

EPA excels at lowering inflammatory markers throughout your body, while DHA specifically supports brain structure and function. Together, they help your hormone receptors work more efficiently and keep your heart and brain in top form.

The Brain & Bone Protectors: Your Future-Self Insurance

Vitamin D: The Master Regulator

Calling vitamin D just a vitamin is actually selling it short—it's technically a hormone that influences over 1,000 genes in your body. It's your immune system's coach, your mood's stabilizer, and your bones' construction manager all rolled into one.

Unfortunately, our skin becomes less efficient at making vitamin D as we age, and our absorption decreases too. This is why testing your levels and working with a healthcare provider on the right dosage is so important—one size definitely doesn't fit all here.

Choline: Your Memory's Best Friend

Choline might not be as famous as some other nutrients, but it deserves a spot in the spotlight. It's the raw material your brain uses to make acetylcholine, a neurotransmitter that's crucial for learning, memory, and focus.

Think of choline as brain food in the most literal sense. Eggs are one of the best dietary sources, making that morning omelet even more beneficial than you might have realized.

Vitamin K2: Your Bone and Heart Guardian

Here's where nutrition gets really smart: vitamin K2 doesn't just support one system—it's like a traffic director, making sure calcium goes where it should (your bones and teeth) and stays away from where it shouldn't (your arteries).

Research shows that when vitamin K2 teams up with vitamin D, they're particularly effective at maintaining bone density in postmenopausal women. It's a perfect example of how nutrients work better together than alone.

Your Path Forward: Nourishment Over Restriction

The beautiful thing about focusing on these nine nutrients is that it shifts your mindset from "What can't I eat?" to "How can I nourish myself better?" This isn't about perfection or major life overhauls—it's about making informed choices that honor where you are in life.

Your body has carried you this far and has so much more living to do. By giving it these essential nutrients, you're not just maintaining your health—you're investing in vibrant energy, stable moods, sharp thinking, and strong bones for all the adventures still to come.

Remember, this journey looks different for everyone. What matters most is taking that first step toward more intentional, strategic nourishment. Your future self will thank you.

Yours in Health, Lisa