Resources

Blogs

Science-based blogs and factsheets discussing how nutrition and exercise can beat menopause symptoms, improve well-being and long term health.

Fasted Training for Women: What the Science Really Says

You’ve probably heard that women shouldn’t train fasted — that it raises cortisol, affects hormones, and leads to belly fat. But what does the research actually say? 🧠💪 This evidence-based guide breaks down the truth about fasted versus fed workouts for women in their 40s and beyond. Learn when fasted training might work for you, how hormones and energy availability play a role, and why the best approach depends on your goals — not the latest fitness trend.

Small Changes, Big Results: 5 steps to building healthy habits

We all want healthier habits—but sticking to them can feel overwhelming. The trick? Start small and use a system that works. Here are 5 steps to help you create a habit that lasts: Habits are built on consistency, not perfection. Pick one small thing this week and put these steps into action—you’ll be surprised how quickly change adds up.

The Ultimate Guide to Selecting Your Perfect Yoghurt

Discover how to pick high-protein, low-sugar yoghurt that supports bone, muscle, and overall health — especially in midlife. Smart label tips inside.

Can Omega-3s Protect Your Brain During Perimenopause? What the Science Says

Long-term omega-3 intake may lower dementia risk in perimenopausal women. Learn how to boost your brain health naturally with food & supplements.

Genes & Dementia: What’s Your Risk?

Many people worry about Alzheimer’s & dementia running in the family. But here’s the truth: Genes matter, but they don’t control your destiny! Read all the details here

Can Olive Oil Protect Your Brain? 🧠✨ The Science Behind Alzheimer's & Nutrition

Research suggests that extra virgin olive oil (EVOO), a key part of the Mediterranean diet, may help reduce dementia risk, slow cognitive decline, and improve memory. 🍃🥗 💡 Here’s how EVOO supports brain health: ✅ Packed with antioxidants & polyphenols to fight brain aging 🛡️ ✅ Supports heart health, reducing stroke & vascular risks ❤️ ✅ Lowers inflammation linked to neurodegeneration 🔥 ✅ Resistant to harmful trans fats, unlike many cooking oils 🚫

Beetroot for health and performance

Did you know beetroot can help with heart health, energy levels and reduce muscle soreness. Find out about all its benefits in this blog.

Vitamin D: The sunshine vitamin

50% menopausal women are at risk of vitamin D deficiency. Vitamin D plays an influential role in menopause symptoms and health. Find out how to maximise your levels

Sleep and nutrition

Struggling to sleep? Cant get to sleep and when you do you wake up well before your alarm? Consequently you are feeling sleepy during the work day? Nutrition can help this blog discusses some of the interventions which may help.

Body composition

Doing the same exercise sessions you always have with no noticeable change in your diet yet have you noticed your clothes are getting a bit snugger? Nutrition tips to help

Soy, isoflavones and hot flashes

Tired of feeling like you're standing in the middle of a heatwave? 😓 Say goodbye to those fiery hot flashes and hello to relief with the power of soy! Join me on a journey of discovery as we explore the science behind soy and its potential to tame those menopausal monsters.

Lignans: The Natural Ally for Managing Menopause Symptoms

Lignans, a type of phytoestrogen found in various foods. Let's explore what lignans are, how they might help with menopause symptoms, and where to find them in your diet.

Creatine: A Powerful Ally for Bone and Muscle Strength

Creatine can be beneficial for bone and muscle health. Explore the doses and benefits of creatine

Potato vs sweet potato

We dive deeper to bust some myths about potatoes and sweet potatoes.

Choline

An essential nutrient for brain health and cognitive function. Find about the benefits of choline, how much you need, why you need more in your diet as you age, and foods high in choline.

Coffee and health

Call attention to your most important links, and use this space to give more details.

Hormone changes

Hormone changes during menopause transition and their impact on muscle

Dementia and processed red meat

Processed red meat is associated with increased risk of dementia. Read the latest research and what you can do to lower your risk of dementia.

Energy expenditure

Energy expenditure decreases with age and with menopause. Discover why it decreases and what you can do to attenuate the decline.

Quinoa

Looking for a gluten-free option that's also a complete source of protein? Look no further than quinoa! It contains all the essential amino acids your body needs – perfect for vegans.

Infographics

Information on nutrient content of various foods.

Sample menu plan ideas

Healthy recipes

High protein foods

Find out how much protein and energy there and is some high protein foods.

High protein foods

Sample meal plan

A one day meal plan to reduce the incidences of hot flashes and maintain muscle mass.

Meal plan

Freddies pancakes recipe

Delicious, easy, high protein pancakes

Freddies pancakes

Isoflavone rich foods

Research has shown isoflavones can help with menopause symptoms. See which foods are high in isoflavones.

Isoflavone foods

Increase your isoflavone intake

Ideas to increase your isoflavone intake

Increasing isoflavone intake

ANZAC biscuits

Food is more than just nutritents. This ANZAC day here is a recipe for ANZAC biscuits. Enjoy!

Anzac biscuits

Mindful eating

Mindful eating is about being fully present in the moment, engaging our senses, listening to our bodies' cues. It's a simple yet profound concept that can have a profound impact on our well-being.

Mindful eating

Recovery snack ideas

Discover 5 easy and healthy post-workout snack ideas that boost recovery, replenish energy, and support muscle repair—perfect for active individuals looking to fuel their fitness goals with nutritious choices.

Recovery snacks

Fresh Vs Frozen fruit and veg

We often overlook frozen fruit and vegetables but is there a difference in their nutritional value?

Fresh vs frozen

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