Gabriella Ratner Wellness

29/04/2026

your 3am wake-up is not insomnia. 🌙

it's a blood sugar crash.

your blood glucose drops to its overnight low. cortisol releases to raise it. cortisol wakes you up. in perimenopause — where oestrogen no longer buffers cortisol — you wake up fully, mind racing, and can't get back to sleep.

the fix isn't melatonin. it isn't sleep hygiene. it's a dinner that holds you.

three sleep-supporting meals from last week — each one chosen for what it does in your body overnight. tryptophan for serotonin. taurine for GABA. magnesium and zinc for nervous system downregulation.

food is hormone therapy. every meal. 🌿

🌙 comment SLEEP — I'll DM you 3 bonus recipes
💚 comment RESET — I'll send you my free Hormone Reset guide

new recipes Tuesday + Thursday. follow so you don't miss them.

are you waking at 3am? tell me below. 👇

15/04/2026

Salad season doesn't end in autumn. It just changes. 🌿⁠
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Shaved brussels sprouts with a Caesar dressing — anchovy, Dijon, lemon, Greek yoghurt, olive oil, garlic — topped with chicken. This is the salad I make when the weather turns and I still want something fresh but I need it to feel substantial.⁠
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Brussels sprouts in autumn are at their best. And they happen to be one of the best vegetables for perimenopause ⁠
🥦 Brussels sprouts → sulforaphane — the compound that supports liver detoxification of oestrogen. Every perimenopausal woman eating brussels sprouts is actively helping her body process and clear oestrogen more efficiently. ⁠
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🍗 Chicken → complete protein + B6 for progesterone synthesis. The protein in this salad also means you won't be hungry again in an hour.⁠
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🥛 Greek yoghurt in the dressing → calcium + live cultures for the gut microbiome that regulates your oestrogen metabolism. ⁠
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🧄 Anchovy → omega-3 + zinc. Tiny fish, significant contribution.⁠
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Autumn salad. Still worth making. Still hormone-smart.⁠
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Comment RESET for my free Hormone Reset guide 💚⁠
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What are you making this week? Drop it below 👇

14/04/2026

Lamb ribs. Pomegranate molasses + harissa glaze. Under the grill until they’re sticky and slightly obscene. 🍖

Spice-rubbed and slow-cooked at 160°C for 2.5 hours covered in foil. Then the glaze goes on and they go under a screaming hot grill for 10 minutes. That’s it.

On a board over whipped yoghurt with roast eggplant, tahini baked carrots and a beetroot and labnah salad , pomegranate seeds, and too much fresh parsley and mint. Harissa alongside for heat.

There is no delicate way to eat these. You eat them with your hands.

🍖 Lamb ribs → zinc + iron + complete protein — fat renders completely during the slow cook
🍯 Pomegranate molasses → phytoestrogenic polyphenols + anti-inflammatory ellagic acid
🌶️ Harissa → capsaicin with anti-inflammatory activity — cuts through the richness of the lamb
🥛 Whipped yoghurt → calcium + live cultures for the gut microbiome that regulates your oestrogen
🥦 Roasted cauliflower → sulforaphane for liver oestrogen detoxification
🌰 Pine nuts → zinc + iron — highest zinc density of any seed

Recipe pinned 📌

Comment RESET for my free Hormone Reset guide 💚

13/04/2026

What I ate last week for energy 🌿
Every dish was deliberate. Here's what and why.
Slow-cooked pulled lamb · Korean beef wraps · crispy chicken · a Tuesday spread that fed six people in forty minutes.
Each one chosen for what it does for energy in perimenopause specifically — zinc, iron, B6, complete protein, fermented foods for the gut microbiome that regulates everything else.

Save this for the week ahead 📌

Drop yours below — what did you eat last week? 👇

Comment RESET for my free Hormone Reset Starter Kit 💚

08/04/2026

The mineral most women in perimenopause are depleted ⁠
in — and the one with the most direct connection to ⁠
your hormone health. ⚡⁠
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Most women don't even know their zinc is low until ⁠
they test. And by then it's been affecting everything ⁠
— their gut, their skin, their hormones, their sleep.⁠
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Save this one. Swipe through all 8 slides.⁠
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The full gut-hormone blog will be live on the website tomorrow ⁠
link in bio 🌿⁠
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Zinc questions? Drop them in the comments below — ⁠
I read and answer every one 💚⁠
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Comment RESET for my free Hormone Reset Starter Kit 🌿

16/03/2026

Your sign to stop eating the same 3 meals on repeat. 😴⁠
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This week was all about delicious, easy dinners that feel a little special without taking hours to make. From crispy air fryer chicken to a perfect steak salad, there's something here for everyone.⁠
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Which one are you trying first? Let me know in the comments!⁠
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And don't forget to SAVE this post for when you're staring at the fridge wondering what to make next.

26/02/2026

This is fish taco night done properly. 🐟

Every component in its own bowl, the whole thing on a board, and lettuce cups instead of tortillas — because honestly? The lettuce cup holds it together better and you don’t get that carb-heavy slump afterwards.
Here’s what’s on the board:
🐟 Battered fish — crispy, hot
🔴 Red cabbage slaw — crunch + anthocyanins (anti-inflammatory)
🥑 Guac — healthy fat
🥭 Mango salsa — everyone’s favourite with fish
🍅 Baby tomatoes — lycopene + freshness
🧀 Shredded cheese — calcium
🌿 Lettuce cups

Why this works for perimenopause 👇
White fish is complete protein — supports muscle mass and blood sugar stability. Avocado provides the healthy fat your body needs to absorb the fat-soluble vitamins from everything else on this board. Red cabbage is one of the most anti-inflammatory vegetables you can eat. Mango provides vitamin C, which enhances iron absorption. The whole board is colourful, varied, and deeply nourishing.
And it takes about 25 minutes.
Full recipe pinned in the comments 💚
Comment RESET and I’ll DM you my free 5-recipe Hormone Reset guide.

Save this for your next Friday night — and tag who you’d make this with 🌿

09/12/2025

Spiced saffron chicken with prunes

Hormone-friendly- Saffron supports mood regulation and has been shown to be an amazing anti depressant, onions are rich in antioxidants, and prunes provide fibre for gut health, all key for hormonal balance.

Ingredients:
- 1 kg skin-on chicken thighs
- 3 red onions, sliced
- 1 tablespoon sweet paprika
- 1.5 cups chicken or vegetable stock
- A pinch of saffron threads
- 1/2 cup prunes, pitted
- Salt and pepper, to taste
- 1 tablespoon olive oil

1. Season and Sear: Season 1 kg of skin-on chicken thighs with salt and pepper. In a large pan, heat 1 tablespoon of olive oil over medium-high heat. Sear the chicken thighs, skin side down, until golden brown, about 5-7 minutes. Flip and cook for another 2-3 minutes. Remove from pan.

2. Fry Onions: In the same pan, add 3 sliced red onions. Fry until they start to caramelize, about 5-7 minutes.

3. Add Paprika: Sprinkle 1 tablespoon of sweet paprika over the onions, stir, and cook for another minute.

4. Combine Ingredients: Return the chicken to the pan. Pour in 1.5 cups of stock infused with a pinch of saffron (infuse saffron in 1/4 cup hot stock for 10 mins before adding).

5. Add Prunes: Scatter 1/2 cup of prunes around the chicken.

6. Simmer: Bring to a simmer, then cover and cook on low for 25-30 minutes until chicken is cooked through and sauce thickens.

❤️

29/11/2025