LEPT Nutrition

20/12/2025

Try our guilt-free, hormone friendly coconutty-carrot cake bliss balls. 🥕 🥥 Swap the sugar rush for an equally delicious treat that loves your body back. ⁠
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Did you know raw carrots are fantastic for hormonal balance? They contain a unique fibre that helps to eliminate excess estrogen from the body.⁠
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Remember, indulgence can be delicious and nutritious! 💚

12/12/2025

If summer heat is turning your nights into a sweaty mess — you’re not alone.
Menopausal hormone changes already raise your internal thermostat... then summer adds 🔥 to the fire.

💦 Night sweats, insomnia, and restless sleep are incredibly common.
But small shifts can make a BIG difference.

Here are 5 cooling tips I share with clients to sleep better — even on the hottest nights:

🌬️ 1. Freeze your pillowcase
Pop your pillowcase (or even bedsheets) in a ziplock bag and chill it for 20–30 mins before bed.

🧊 2. Keep water bedside — and on your skin
Fill a spray bottle with chilled water and spritz your face, neck, and chest when heat hits.

❄️ 3. Cool your core, not just your room
Drink a cold herbal tea (peppermint is great!) before bed. It cools from the inside out.

🛏️ 4. Sleep low + light
Choose lightweight, moisture-wicking sheets. Sleeping lower (like on the floor or bottom bunk) can also be cooler!

🥦 5. Ditch the alcohol + sugar at dinner
Both spike blood sugar → raise body temp → trigger hot flashes. Go for lighter, balanced meals in the evening.

✨ Sleep is non-negotiable — especially during menopause.
If your nights are restless and your energy is tanking, let's get to the root cause.

📞 Book your free 15-minute discovery call today and reclaim your nights.

09/12/2025

“Inflammation is the silent driver behind weight gain, fatigue & brain fog”

Top 5 Signs of Chronic Inflammation

Weight gain
Brain fog
Bloating
Joint pain
Mood changes

🥦 Calming Foods to Fight Inflammation

Leafy greens
Berries
Omega-3 fats (like salmon)
Turmeric
Fermented foods

🛠️ Support Your Body Naturally
✔️ Personalised meal planning
✔️ Gut healing protocols
✔️ Metabolic & hormonal testing
✔️ Supplement guidance

✨ Ready to feel like YOU again?

📞 Book your free 15-min chat at www.leptnutrition.com.au

04/12/2025

Perimenopause isn’t a mystery — it’s a message.”

Brain fog, low libido, anxiety, irregular periods…

These are signs of perimenopause — not something to ignore or fear.

Understanding your hormones can change everything.

🎯 Book a chat and let’s decode what your body is telling you.

30/11/2025

Holiday food doesn’t have to come with guilt.
You don’t need to "earn" your meals or "burn off" indulgence later.
✨ With a few mindful shifts, you can enjoy your favourites and feel amazing in your body.

Here are a few of my favourite strategies I share with clients:

🍽️ Mindful Eating Tips

Eat regular meals — don’t starve yourself before an event

Slow down, chew well, savour every bite

Choose what you actually love — skip the stuff that’s just “meh”

Use smaller plates for natural portion control

Stay hydrated — thirst often hides as hunger

🥗 Smart Food Choices

Fill your plate with colourful veggies & fruits first

Pick lean proteins like turkey breast (skin off!)

Go easy on sugary drinks & alcohol

Bring a nourishing dish to share like a big salad or roasted veg

💛 Movement & Mindset

Move your body — go for a walk, stretch, or dance

Carve out time to rest — your nervous system matters

Skip the scale — focus on energy, not a number

You don’t need to “start over” in January. Start feeling better now — with balance, not restriction.

📩 DM me for my free “Healthy Holiday Eating Guide”
or book a 15-min chat for personalised support.

29/11/2025

If your usual diet and exercise routine suddenly stops working in your 40s or 50s, you’re not imagining it.

👉 Menopause has a direct effect on your metabolism — and it’s not just about aging.

The drop in estrogen affects your:

🔹 Resting metabolic rate (fewer calories burned at rest)

🔹 Muscle mass (less muscle = slower metabolism)

🔹 Fat distribution (more fat stored around the abdomen)

🔹 Insulin sensitivity (higher risk of insulin resistance and type 2 diabetes)

🔹 Cholesterol levels (LDL often increases)

These changes make it easier to gain weight and harder to lose it — especially around the belly.

But you are not powerless.

At Lept Nutrition, I use clinical testing and evidence-based nutrition to help you understand YOUR metabolism and create a plan that works with your hormones — not against them.

📞 Book a free 15-minute chat via link in bio. Let’s get your metabolism working for you again.

26/11/2025

Bloating after every meal? It’s not just ‘getting older.’”

If you’re bloated, fatigued, or uncomfortable after eating — your gut may be imbalanced.

Menopause reduces gut motility and alters microbiome diversity.
💊 Targeted nutrition and supplementation can rebalance your gut and reduce bloating fast.

Don’t ignore the signs.
✅ I help professional women 45+ restore gut function through science-backed protocols.

📞 Book a free 15-min discovery call.

31/10/2025

Spent the day walking 35 klm to raise money for Beyond blue. Walked for Mum and Marilyn both lost there battle with mental Illness. And as I walked I thought of them hoping that the money we raised helps someone's loved one win the battle. One conversation can make all the difference.

30/10/2025

28/10/2025

Consistency is key—especially during menopause! 🍽️ Regular, balanced meals help stabilize your blood sugar, manage cravings, and support overall hormone balance.

✅ Meal Planning Perks:

• Steady Energy: Balanced meals prevent energy dips and mood swings.
• Better Digestion: Regular eating times support a healthy metabolism.
• Reduced Cravings: A planned approach helps you avoid last-minute unhealthy choices.

Embrace the power of planning to nourish your body every day!

Tag a friend who loves meal prep! 💚"

Book a free 15-minute consultation to structure your meal plan!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

25/10/2025

Iron is often overlooked in menopause because many assume that without periods, iron levels don’t matter. But here’s the truth—iron is still essential for energy, brain function, and overall health! 🌿✨

Why Iron is Still Important After Menopause:

✅ Supports Energy Levels – Low iron can lead to fatigue & weakness 😴
✅ Boosts Brain Function – Prevents brain fog & supports memory 🧠
✅ Helps Oxygen Circulation – Keeps your heart & muscles strong ❤️
✅ Prevents Hair Thinning – Low iron = brittle hair & slow growth 💇‍♀️
✅ Supports Immune Health – Keeps you resilient & strong 💪

Signs You May Be Low in Iron (Even After Menopause!):

🚩 Constant fatigue & low energy
🚩 Dizziness or shortness of breath
🚩 Brittle nails & hair thinning
🚩 Cold hands & feet
🚩 Brain fog & difficulty concentrating

Best Iron-Rich Foods for Menopause:

🥩 Heme Iron (Easiest to Absorb): Grass-fed beef, liver, chicken, sardines
🌱 Plant-Based Iron: Lentils, spinach, quinoa, pumpkin seeds, tofu
🍊 Boost Absorption! Pair iron-rich foods with Vitamin C (citrus, bell peppers, berries) for better absorption

🚫 Limit These When Taking Iron:

❌ Excess coffee & tea (tannins block absorption)
❌ Calcium-rich foods & supplements (compete with iron for absorption)
💡 Pro Tip: If you’re always exhausted, get your iron levels tested! Many women go undiagnosed with low iron because they’re no longer menstruating.
✨ Want a FREE Menopause Nutrition Guide? Send me a DM with the word "IRON", and I’ll send it to you! 💌

Tag a friend who needs this reminder—iron is still important after menopause! 💛



Book a free 15-minute appointment to discuss your iron needs!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

22/10/2025

Snacking can be both delicious and nourishing during menopause! 🍏 Choose snacks that blend protein, fiber, and healthy fats to keep your energy stable and your cravings in check.

✅ Snack Ideas:

• Apple Slices with Almond Butter: A perfect combo of crunch and creaminess.
• Mixed Nuts & Dried Fruit: A handful of nutrients in every bite.
• Veggie Sticks with Hummus: Fiber-packed and satisfying.
Fuel your day with snacks that work for you, not against you!

Tag someone who loves healthy snacking! 💛"

Book a free 15-minute appointment to get more snack ideas!

https://wellnesszone.janeapp.com.au/ #/staff_member/1