Flexible Nutrition

Flexible Nutrition Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Flexible Nutrition, Health & Wellness Website, Aldinga.

Lauren Knight, APD

Evidence-based nutrition support for women navigating hormonal changes, gut health and energy in their 30s, 40s and early 50s.

📍 Aldinga Beach + Telehealth
🔗 Book via website

Struggling with gut symptoms? The internet has opinions. Your gut deserves evidence-based advice. A dietitian can help y...
02/03/2026

Struggling with gut symptoms?

The internet has opinions. Your gut deserves evidence-based advice. A dietitian can help you cut through the noise and get personalised support 🍶

🌰 Nuts are energy-dense — but that doesn’t mean they cause weight gain.Research consistently shows: • No increase in wei...
02/03/2026

🌰 Nuts are energy-dense — but that doesn’t mean they cause weight gain.

Research consistently shows:

• No increase in weight, body fat, or BMI in clinical trials (even with larger serves, up to 3 handfuls/day)
• Fewer calories absorbed than predicted
• Natural appetite compensation

This is a great example of why nutrition science is more complex than “calories in vs calories out.”

Regular nut consumption is supported by evidence for metabolic and cardiometabolic health.

Worried that eating nuts might lead to weight gain 🌰🥜? Good news: Strong research shows nuts can be part of a healthy di...
16/02/2026

Worried that eating nuts might lead to weight gain 🌰🥜? Good news: Strong research shows nuts can be part of a healthy diet without tipping the scales. 🙌

At least 19 major reviews have looked at nut consumption and body weight - and not one found that nuts lead to weight gain. Even larger amounts (3 handfuls a day) don’t appear to increase weight.

Save to keep the evidence base handy. 👆


Reposted from with permission 🙏

If fat gain feels easier in perimenopause, it’s not a discipline issue — it’s often a muscle issue.Research shows women ...
05/02/2026

If fat gain feels easier in perimenopause, it’s not a discipline issue — it’s often a muscle issue.

Research shows women can lose up to 10% of lean muscle mass between early and late perimenopause — and this is believed to be one of the main reasons fat gain becomes so much easier during this stage.

Less muscle = lower energy burn.
Even if nothing else has changed.

Protein helps protect lean muscle, but here’s the part that often gets missed 👇

Protein only works properly when it’s paired with heavy resistance training (think compound lifts, not endless Pilates pulses).

And no — smashing all your protein at dinner isn’t ideal either.

Spreading it across meals matters.

If you’re wondering:
• how much protein you actually need
• how to spread it across the day
• how to do this without tracking forever

That’s exactly what I help with 💛

DM me “PROTEIN” or hit the link in bio.

Save this for later — your future muscles will thank you.

Feeling wiped out even after a good night’s sleep? 😴This is really common in perimenopause and menopause. Hormonal chang...
31/01/2026

Feeling wiped out even after a good night’s sleep? 😴

This is really common in perimenopause and menopause. Hormonal changes can have a big impact on energy — even when you’re doing “all the right things.”

Simple nutrition habits like eating enough protein at breakfast, staying well hydrated, and moving your body regularly can help support steadier energy through the day ⚡

Often it’s not about doing more, but making a few small tweaks that actually suit your life.

🌸 If you’d like personalised support, feel free to DM me or book a telehealth consultation.

💛 Did you know your gut changes as you move through midlife?As we move through perimenopause and menopause, a less diver...
27/01/2026

💛 Did you know your gut changes as you move through midlife?

As we move through perimenopause and menopause, a less diverse gut microbiome can affect:

Digestion 🥗
Energy ⚡
Mood 🌱

You can support your gut with simple daily habits:
Fibre-rich foods (like veggies, legumes, whole grains)
Fermented foods (yogurt, kimchi, kefir)
Staying hydrated 💧

Small, consistent steps = big impact over time!

🏃‍♀️ 5-minute breakfast for a busy morning!Fuel your day with a balanced meal that supports energy, stable blood sugar, ...
22/01/2026

🏃‍♀️ 5-minute breakfast for a busy morning!

Fuel your day with a balanced meal that supports energy, stable blood sugar, and overall wellbeing in the midlife phase ✨

~ Protein from Greek yoghurt
~ Healthy fats from flaxseeds
~ Antioxidants from berries (frozen works perfectly!)
~ Low-GI carbohydrates from wholegrain muesli
~ Energy boost from 🍌
~ Topped with a drizzle of delicious 🍯

Whack it together and start your day feeling nourished 💛

✨ Maternity Leave ✨ I want to say a BIG thank you to all my clients, referrers and supporters. I absolutely love support...
21/06/2025

✨ Maternity Leave ✨

I want to say a BIG thank you to all my clients, referrers and supporters. I absolutely love supporting you all with your nutrition goals, and it makes me so happy to see how Flexible Nutrition has grown over the last 2 years since deciding to jump into private practice exclusively after having my first baby - best decision ever and I couldn't have done it without my amazing clients 💕

Now as we will soon welcome another tiny family member 👶🏼 , I'll be heading off on maternity leave at the end of July. I will stop taking on new clients in a few weeks, and there are only a few available appointment slots left within this time - so if you are hoping to catch me before I go, please get in touch!

I expect to return in February 2026, with reduced hours when I will be accepting new clients again - I will keep you posted !

Looking forward to supporting you and working together in 2026. Thank you again for all of your support! X 🤍

In the past 2 weeks I've had multiple people completing my weight loss kick start program comment on how much they've en...
26/05/2025

In the past 2 weeks I've had multiple people completing my weight loss kick start program comment on how much they've enjoyed my beef stroganoff recipe, so I thought I'd share it here 😋

This was originally added in as an alternative for a client who didn't want any turkey in their meal plan...but it's proving popular, so I think it's here to stay!

✨Keto Beef Stroganoff✨
Ready in 40 mins | Serves 4
Per serving: 423 kcal | 41g protein | 24g fat | 10g carbs.

Ingredients:

1 ½ lbs beef sirloin, sliced

1 cup cream or sour cream

1 cup beef broth

2 tbsp Worcestershire sauce

8 oz mushrooms, sliced

2 tbsp olive oil

1 medium onion, chopped

3 garlic cloves, minced

2 tbsp Dijon mustard

Salt & pepper to taste

2 tbsp parsley, chopped

How to:

1. Sear beef in olive oil until browned. Remove & set aside.

2. Sauté onion & garlic in the same pan.

3. Add mushrooms & cook until browned.

4. Stir in broth, cream, mustard & Worcestershire.

5. Return beef, simmer 10–15 mins until sauce thickens.

6. Season with salt & pepper.

7. Serve over cauliflower rice or zucchini noodles (or rice if you're not aiming for low carb).

8. Garnish with fresh parsley.

Tag someone who needs this deliciousness in their life!

🍓I'm loving these overnight oats at the moment - super quick in the mornings, filled with fibre, protein (20g) and healt...
24/05/2025

🍓I'm loving these overnight oats at the moment - super quick in the mornings, filled with fibre, protein (20g) and healthy fats, keeps me full until lunch!

Oats are especially amazing if you're someone that needs to get cholesterol down ⬇️ (due to the soluble fibre content)

Recipe 📝

1. In a bowl, mix 1 cup unsweetened soy milk, ¼ cup Greek yogurt, 3 tbsp natural peanut butter, 2 tsp honey & ¼ tsp salt. Stir in 1 cup oats. Refrigerate overnight.

2. Mash 1 cup raspberries with 1½ tsp chia seeds & 1 tsp honey. Let sit 10 mins, then stir in ¼ cup yogurt. Chill.

3. Layer oats & raspberry mix in jars. Top with extra raspberries.

This makes x2 servings 😋

✨✨Crescent Lunge with Arm Back Bend ✨✨A beautiful heart-opener and hip stretch all in one.This variation of Crescent Lun...
21/05/2025

✨✨Crescent Lunge with Arm Back Bend ✨✨

A beautiful heart-opener and hip stretch all in one.

This variation of Crescent Lunge not only strengthens the legs and core, but invites space into the chest and shoulders. By reaching the arms back, we tap into the power of vulnerability, grace, and deep release.

Benefits:

🩵 Opens the heart and shoulders

🦵🏼Strengthens thighs and glutes

♎ Enhances balance and focus

🫁 Encourages deep, mindful breathing

Let this pose be a reminder: opening up can be strong, steady, and rooted.

Breathe. Reach. Expand.
Have you tried this variation in your practice?

✨ Exciting Offer ✨ April is Meal Plan Month! 🗓️ This means that for the month of April, I am offering 50% off the usual...
26/03/2025

✨ Exciting Offer ✨

April is Meal Plan Month! 🗓️ This means that for the month of April, I am offering 50% off the usual cost of my specialised meal plans 🙂

These are more than just your generalised plans. They are super detailed & tailored to exactly what you need. They are great if you:

📑 are looking for a day by day breakdown of meals for a week, including recipes and shopping lists - all the thinking has been done for you! 🧠

📑 are someone who tracks your macros and or micronutrient intake or have special requirements for these (meal plan includes a breakdown of these values per meal and per day)

📑 have special dietary needs, such as low fodmap, low carbohydrate or high protein

📑 are looking for specialised guidance for a kick start towards meeting your goals

I tailor the plan to your preferences (leaving out any allergies/intolerances or dislikes!). You just complete a short questionnaire first to ensure I have all the required info!

Usual cost is AUD$129 per plan, for the month of April this drops to $64.99

DM if interested 🗓️

Lauren 👩🏻‍⚕️

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Aldinga, SA

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