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Health Powered Nutrition

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Health Powered Nutrition

Helping active foodies to restore their energy & ditch food restriction✨️
📢Not accepting new clients

Whether you’re seeking help with nutrition education, food behaviour therapy, weight management or food strategy support each client is individually evaluated and provided with a evidence-based and comprehensive custom program with food recommendations based on their energy needs. Reach out today for a free chat to see if we are the right fit!

25/02/2026

I used to think low energy was just part of being busy.

It wasn’t. It was underfueling, under-recovering, and overextending.

The shift I made wasn’t dramatic...

Here are the 10 small habits I keep because I refuse to live with lack luster energy:

1️⃣I eat within an hour of waking up. Fuel first.

2️⃣I prioritise fibre. Stability over spikes.

3️⃣I don’t skip meals because I’m busy. Busy doesn’t need to mean depleted.

4️⃣I hydrate before caffeine. Water earns first position always.

5️⃣I grocery shop with intention. Preparation prevents any compromise.

6️⃣I don’t wait until I’m starving to eat. I fuel proactively, not reactively & when I am hungry not what the clock says.

7️⃣Daily movement. Moving my body actually protects my energy.

8️⃣I go outside. Sunlight resets everything.

9️⃣I protect my sleep like a performance metric.. because it is 😝

🔟I stopped glorifying running on empty. Exhaustion isn’t ambition.💯

These aren’t extreme habits. They’re foundational ones.

Happy feasting always,

T x

23/02/2026

1️⃣Chronic Under-Eating Disguised as “Clean Eating”

When someone consistently:

• Skips meals
• Eats very small portions
• Avoids entire food groups without medical necessity
• Labels foods as “good” or “bad”
…it’s often framed as discipline or wellness.

From a nutrition standpoint, this can signal:

• Energy deficiency
• Hormonal disruption
• Slowed metabolism
• Elevated cortisol
• Disordered eating patterns

2️⃣Severe Nutrient Gaps in Otherwise “Normal” Diets

Many people eat three meals a day and assume they’re covered. But when you actually audit intake through a process like nutritional analysis... you’ll often see:

• 5–10g protein at breakfast
• Minimal fibre (under 15-20g daily)

This creates:

• Blood sugar volatility
• Energy crashes
• Poor satiety
• Long-term metabolic strain

It’s subtle, which is why it flies under the radar. But nutrient density, not just calorie count, drives physiological stability 💯

3️⃣Normalising Digestive Distress
Statements like:

• “I’m always bloated.”
• “I only go every few days.”
• “Heartburn is just part of life.”

These are signals.

Chronic GI discomfort may indicate:

• Low fibre diversity
• Poor hydration
• Food intolerances
• Stress-mediated gut dysfunction

Have you experienced any of these before?

T x

21/02/2026

Regulating your energy > chasing cravings.

Cravings are signals. But..
.When you prioritise..

💥sleep
💥hydration
💥balanced meals
💥movement
💥and stress management..

You learn to stabilise your baseline and make decisions intentionally 🫶

If you want the pancakes, EAT THEM! Not eating them will only make you want them more 🍴

The pancakes give you a hit of energy - while also satisfying the mental hunger that contributes to cravings in the first place 💯

T x

17/02/2026

The negotiations.
The “Should I?”
The “I shouldn’t have.”
The “I’ll be better tomorrow.”

That mental tab staying open all dayyyyyy.

When food takes up this much brain space, it’s no longer just nutrition — it’s psychological stress!

And that stress drains energy, focus, and emotional capacity 😴

You’re not tired because you ate pasta.
You’re tired because you’re managing food like it’s a full-time performance review.

Sustainable nutrition isn’t just about macros and meal plans.

✅️It’s about reducing the food noise.
✅️Building trust.
✅️Creating patterns that don’t require constant control.

If food feels like a mental battle, that’s not lack of willpower. That’s a signal that your approach needs to change 💯

You deserve a food strategy that supports your body and frees up your brain.

Drop 🤍 in the comments if you can relate!

Happy feasting always,

T x

14/02/2026

Let’s talk about it.
Undereating doesn’t just affect weight or hunger..

It directly disrupts energy regulation, sleep, and the body’s ability to truly rest.

When the body isn’t getting enough fuel, it interprets that as stress. Cortisol rises, blood sugar becomes harder to manage, and the nervous system stays in a "semi-activated" state.

That’s why “I’m tired but wired” is sooooo common.

Over time, chronic undereating can show up as:

❌️poor sleep quality
❌️frequent waking
❌️difficulty falling asleep
❌️brain fog
❌️low mood
❌️a reduced capacity to handle everyday stress.

Rest stops being restorative because the body is focused on survival, not on recovery.

Adequate nutrition is an absolute prerequisite for regulation 💯

T x

12/02/2026

If overthinking were a food strategy, you wouldn't need me 🤪🧠

Sorry to say but your body doesn’t run on chaos, it runs on FOOD ⚡️

When energy intake is inconsistent, hunger hormones get loud 📢😬

→ energy crashes
→ constant cravings
→ “Why am I always hungry?” moments

This isn’t a mindset issue.

It’s a regulation issue 🔄

As a degree qualified nutritionist, I can help strategise your food, stabilise energy availability, and bring hunger signals back..
. so your body works with you, & not against you 🙌

How do we do this?

→ Through simple meals → using what we have on hand → & eating foods you like while adding in nutrients your body needs 💯

Less overthinking 🫠
More sustainable energy 🔋

T x

10/02/2026

Balancing meals doesn’t have to be stressful, even on a budget.

With 5 mouths to feed (plus a fur baby 🐾), I learned fast that good nutrition isn’t about spending more, it’s about planning smarter.

💥Simple ingredients,
💥Intentional choices,
💥Meals that actually work for real life.

Balanced, filling, and budget-friendly ✅️

T x

06/02/2026

Real talk: I know what it’s like to try and function on willpower while your body is quietly running on empty 😴

My personal experience shapes how I talk, think, and educate you all about food and about regulating your energy 💯

Around here we focus less on numbers & more on..

💥nutrient variety
💥sustainability
💥regulating hunger with food not without
💥how all this can be implemented in real-life.

I care about what actually works in your day-to-day, not just what looks good on paper 🤓

Drop 🤍 if you too have felt personally offended by your fridge!

Happy feasting always

T x

04/02/2026

Trying to change all your food habits at once might feel productive, but it’s often the reason hunger spirals out of control.

Hunger regulation isn’t driven by motivation or discipline.

It’s driven by how clearly your body can interpret signals 💯

When you change everything at the same time..

❌️cutting foods,
❌️skipping meals,
❌️increasing rules
.You introduce unpredictable patterns into your eating system.

Stress hormones rise, appetite signals get louder, and regulation breaks down.

HOT TIP 👇
The body responds best to predictability, not pressure!

1 targeted habit at a time, such as;

✅️ consistent meal timing
✅️ nutrient focused meals (carbs, fats, protein, fibre)

This creates clearer feedback for fullness and energy balance. Once that’s stable additional changes can be layered strategically.

This is not about doing more.

It’s about sequencing change in a way the body can actually support.

Build the foundation first 🤙

💾 Save for your next “reset.”

T x

02/02/2026

If you’re learning how to get back that energy without overthinking it, your pantry matters more than your willpower..

These are the staples I always keep stocked to make nourishment easier, not harder:

🥖 Carbs on standby — rice, pasta, oats, bread, potatoes
🥜 Proteins that don’t require effort — beans, lentils, nut butters, canned tuna, cottage cheese, eggs
🧈 Fats that actually count — olive oil, butter, seeds, avocado 🥑
🍪 Grab-and-go options — cheese & crackers, protein powders, rice cakes, fruits
🌶️ Flavour boosters — sauces, spreads, seasonings (because food should taste good)
😋 Fun Foods - foods that fill you up & eaten in moderation

Regulating your hunger & your energy starts with setting yourself up for consistent progress 💯

📲Save this for your next grocery run 🛒

Happy feasting always

T x

18/01/2026

Your feed = your daily motivation..

It’s the content you see first thing..
. the messages you absorb on autopilot, this is the energy you carry into your day.

When you follow people who make you feel good, who inspire balance, progress, and realistic nutrition habits, your goals stop feeling overwhelming & start feeling achievable 💥

Follow the people who motivate without pressure, educate without judgment, and remind you that consistency beats perfection 💯

If your feed supports your nutrition goals, confidence will follow✌️

Happy feasting always

T x

11/01/2026

January has quietly become the month of burnout & it’s one of the biggest health mistakes people make 😬

We love passion & consistency, but not at the risk of losing yourself before the year even starts... 😴

Kicking off the year by overloading your schedule, overcommitting, and sprinting toward goals with no recovery plan isn’t ambition..it’s misaligned strategy 💯

Sustainable success requires capacity management, not constant output.

💥We build High performance on pacing, boundaries, and intentional rest. If your January plan doesn’t protect your energy, you’re already operating at a loss 🩵

Reframe the approach. Optimise for longevity

Burnout is not a flex..
.it’s a red flag 🚩

T x

balancedeating

Address

Melbourne, VIC

Opening Hours

Monday	10am - 3:30am
Tuesday	10am - 3:30am
Wednesday	9am - 4am
Thursday	10:30am - 3:30am
Friday	9am - 4am

Website

http://www.healthpowerednutrition.com/

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