Nicole Barber - Dietitian/Nutritionist

07/08/2025

You don’t need another reset.
You need a rhythm.

You’ve tried eating less.
You’ve exercised more.
You’ve tracked, restricted, and pushed through.

But your body’s changing — and the old rules?
They don’t work anymore.

You’re not lazy. You’re not broken.
You’re in a new season. And your nutrition needs to meet you there.

This isn’t about being skinny.
It’s about strength. Energy. Feeling like you again. Without fear around food. Without another “start over Monday.”

That’s what I support women to do inside my 1:1 program.

We rebuild from the inside out — metabolism, mindset, meals.
With a clear structure that fits into your life.

Just clarity. Confidence. Consistency.

If you’re ready to stop fighting your body and start working with it —
DM me READY and I’ll send you the details.




https://www.instagram.com/reel/DNB3T1XTmX0/?igsh=MW9vdG82NXg4ZWZ6bg==

28/07/2025

Your gut and hormones are in constant conversation—especially during perimenopause.

One key messenger? The estrobolome—a group of gut bacteria that helps regulate how your body breaks down and clears estrogen.

When your gut is thriving, it supports hormone balance
But when gut health is off? Estrogen can build up or be recycled in ways that may worsen symptoms like:
• Heavier periods
• Breast tenderness
• Mood swings or bloating

🌱 Supporting your gut can mean fewer symptoms. Here's how:
🥦 Fiber-rich foods feed good bacteria
🥣 Fermented foods help boost diversity
🌿 Prebiotic-rich plants help fuel your microbiome

Some early research suggests that a healthy gut microbiome may help regulate estrogen levels and reduce inflammation (Baker et al., 2017).

✨ It’s not just what your hormones are doing—it’s how your gut handles them that can make a difference.

👇 Drop a 🌿 below and I’ll send you my free Gut-Hormone Food List!

14/07/2025

Blood sugar swings during perimenopause are real—and they’re often misunderstood.

As estrogen fluctuates, insulin sensitivity may decrease, increasing your risk of crashes, cravings, and fatigue.

The fix is not to cut carbs, but to balance your meals with:
🔸 Protein
🔸 Fibre
🔸 Healthy fats

Want to feel steady and focused all day? Focus on plate balance. 💪
🔸 Protein - aim for 25-30g in each meal
🔸 Fiber - you can include more fibre by leaving skins on veggies+fruits; adding pulses, and picking wholegrains when possible
🔸 Healthy fats - add in olive oils, avocados, nuts and seeds to your meals

Reference: Journal of Women's Health, 2018 – Estrogen decline is associated with impaired glucose regulation.

26/06/2025

Real change takes time—and that’s why I created Restore.

Over the years, I’ve seen so many women book a single consultation, hoping for a quick fix that have been building for years —whether it’s weight struggles, PCOS, perimenopause, yo-yo dieting or body image concerns.

And while a 45-minute session can provide valuable insights, it’s not enough to create the deep lasting change most women are craving.

That’s why I created Restore, an 8-week coaching program designed to help women break free from the cycle of dieting, frustration, and self-doubt.

Restore isn’t about rigid rules or unrealistic goals. It’s about strategy. Understanding your body, supporting your hormones and creating habits that actually stick.

With time, trust and support- we make real progress together.

✨ Curious if Restore is the support you’ve been missing? Link in Bio for more information, or DM

03/06/2025

Overeating isn’t about the food—it’s about your brain’s reward system.

When you’re tired, stressed, or emotionally drained, your brain craves dopamine—a chemical that gives you a quick hit of pleasure and relief. Why? Because dopamine is your brain’s way of saying, “I need to feel good right now.”

The science: When you eat foods high in sugar or fat, your brain’s reward center lights up, releasing dopamine. This creates a temporary sense of comfort and satisfaction. Over time, your brain starts associating food with relief, and this becomes a wired habit. It’s not about hunger—it’s about survival.

❤In those moments, you might hear yourself think, “I deserve this.” And you know what? You’re not wrong. You do deserve comfort. But what’s really happening is your body is trying to cope. It’s saying, “I’m tired. I need something to help me feel okay.”

You’re not failing by reaching for food — you’re listening to your body. It’s asking for something, and sometimes that’s food. But other times, it’s rest, connection, or even just a moment to breathe.

💡 Did you know? Studies show that chronic stress can increase cravings for high-calorie foods, especially in women. This is because stress hormones like cortisol amplify the brain’s reward response to food. It’s not about willpower—it’s biology.

💛 The next time you feel the pull to eat, pause and ask yourself:

“What do I really need right now?”
“Is it food, or could it be rest, movement, or connection?”

And practice a new behaviour, which will increase dopamine. For my list of 10 dopamine increasing strategies you can try, comment below "list", and I will email them over to you.

You have the ability to rewire your habits and create a healthier relationship with food and your body.

06/05/2025

🌀 “Why am I gaining weight even though I haven’t changed anything?”
Let’s talk hormones. 👇

➡️ In your 40s and 50s, your hormones start to shift—and that can seriously affect how your body looks and feels.

⚖️ Lower oestrogen = More fat around your tummy
🧁 Higher cortisol = More cravings, more belly fat
🧬 Insulin resistance = Blood sugar rollercoaster
🐢 Sluggish thyroid = Slower metabolism

It’s not about doing more—it’s about doing things differently.

Simple shifts like protein at each meal 💪, better sleep 😴, and lifting a few weights 🏋️‍♀️ can support your body and your hormones.

Want the science + strategy? I’ve broken it all down in the latest blog (with peer-reviewed studies).
📖 Read it here: link in the bio

✨ You’re not broken.

Your body’s just asking for a new kind of support.

29/04/2025

Hi, I’m Nic — it’s so lovely to meet you

🔸I'm someone who giggles to tears, especially when I'm tired.
🔸Left and right? Still confuse them.
🔸Wearing clothes inside out? Happens more than I'd like to admit.
🔸I often wrestle with self-doubt and my inner critic, but I'm learning the art of letting go — and embracing who I am, just as I am.

Professionally
I've worked across rural dietetics, clinical settings, and the corporate world, but my true passion is private practice — walking alongside like-minded women on their journey.

I’m endlessly fascinated by the science of nutrition and how the incredible human body responds to what we eat. Food science truly lights me up!

Thanks for being here. 💛

22/04/2025

22/03/2025

Val's beautiful post has me stopped in my tracks, pinching myself. Seeing her journey laid out like that is both surreal and so damn rewarding. I don’t usually share much about myself like this, but Val’s words are a reminder of why I do what I do.

Val has been through it all — plant-based diets, intermittent fasting, intense muscle training, etc. She’s put in the work, tried everything, but nothing seemed to truly come together. And that’s such a common story, especially as our bodies change through perimenopause.

What lights me up is helping people untangle that frustration, break out of the constant cycle of trying and “failing,” and finally find an approach that fits — one that actually supports their body, their mind, their whole self. It’s more than just food on a plate; it’s reclaiming trust, confidence, and a way of living that doesn’t feel like a constant battle.

Val, thank you for your openness and your willingness to share this part of your story. It truly means the world, and I'm so proud to be part of your journey (PS for years I have been admiring you, buying tickets to your webinars, and now our worlds collide and it's been the best)
N xx

This post is for parents and caregivers…

In the busyness of life with taking care of your kids and working, it can be really hard to find the time for you!

And if you are like me, and heading into your mid-40s, your body also changes in the way it normally responds.

So here is a personal post that I rarely do but am doing because I know how much it has helped me and will help you!

Contact Nicole Barber - Dietitian/Nutritionist, she will help you understand your body in its life stage and teach you about how to support yourself with food. I have always eaten well but coming into my 40s has brought different challenges… i haven’t looked back since working with Nicole.

We never give ourselves the time and care as parents/caregivers- so today- make that time, I promise you, you won’t regret it!

Ps- working with Nicole is not denying yourself foods, there are no protein shakes or set meal plans. She works with you to understand your sensory preferences with food, and builds new variations of meals that meets what your body needs. We do exactly this with our little clients so it felt so ironic to do it for myself 😉