LEPT Nutrition

21/04/2026

Are you exercising and eating well… but still losing strength, gaining weight, or feeling softer around the middle?

From age 40 onwards, women naturally begin losing muscle mass—especially during perimenopause and menopause.

Less muscle can mean:

✔ Slower metabolism
✔ Reduced energy
✔ Poorer insulin sensitivity
✔ Easier weight gain
✔ Lower strength & confidence

The good news? You can absolutely support muscle health with the right nutrition, supplements, and training.

At Lept Nutrition Perth, we help women build strength from the inside out.

DM MUSCLE for support 💪

19/04/2026

Did you know your spice rack may hold some powerful menopause support tools? 🌿

Turmeric, ginger, and cinnamon are simple everyday additions that may help support how you feel during perimenopause and menopause.

✨ Turmeric
Known for its anti-inflammatory properties, turmeric may help with joint aches, recovery, and overall wellbeing.

✨ Ginger
Great for digestion, bloating, circulation, and easing discomfort.

✨ Cinnamon
May support blood sugar balance, cravings, stable energy, and metabolism.

Small daily habits can make a big difference when combined with movement, protein, sleep, and stress management.

Try adding them to smoothies, teas, oats, yoghurt, or meals this week ☕🥣

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07/04/2026

Base metabolic rate (BMR) is the amount of energy (calories) you use to lay still and awake to keep your body functioning. ⁠
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The Resting Metabolic Rate (RMR) is the number of calories your body uses while sitting still and awake to perform basic functions like breathing and circulation with small amounts of movement. ⁠
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Base metabolic rate is measured in a lab first thing in the morning on waking, laying still in an overnight fasted state with no exercise for 24 hours. ⁠
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But Resting Metabolic Rate (RMR) can be measured in our clinic now with the first portable ECAL machine, the gold standard for measuring RMR. You only need to not exercise for 24 hrs, fast for 4 hrs, and it takes 5 minutes.⁠
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The ECAL will give you an exact measurement of the calories you need for weight loss. It will also guide you on diet options (fasting, macro levels). ⁠
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Follow-up testing will allow you to monitor for metabolic changes and tailor your diet to meet your metabolic needs. ⁠
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Go on take the Leap and get tested today: Click on the link in the Bio or book a free 15-minute chat to find out more.

05/04/2026

🐣 Happy Easter from Lept Nutrition! 🌷

Wishing you a wonderful Easter filled with relaxation, connection, and delicious food shared with family and friends.

Easter can also be a great reminder that healthy eating is about balance, not perfection. Enjoy your favourite traditions — whether that’s a special meal, chocolate eggs, or time around the table with loved ones.

✨ A few gentle tips for a balanced Easter:
🥗 Start the day with a nourishing meal
🚶 Get outside for a walk in the fresh air
🍫 Enjoy treats mindfully — no guilt needed
💧 Stay hydrated throughout the day

Health is built from consistent habits over time, not a single day of celebration.

Have a safe and joyful Easter! 🌼

29/03/2026

These awesome lemony protein balls are a great snack to meal prep over the weekend for the weeks ahead 🍋

Serves: 14 Cook: 15 minutes
Ingredients:
66 grams x Vanilla Protein Powder
2 1/4 cups x Oat Flour
2 tbsps x Maple Syrup
1/4 cup x Lemon Juice
1 1/2 tbsps x Lemon Zest
1 tbsp x Water
1 1/2 tsps x Chia Seeds

Method:
In a food processor, add all the ingredients and blitz until a dough forms, adding more water if the mixture is too dry.

Scoop out about 1 tbsp of dough and roll between palms to form even serves of protein balls.

Store in an airtight container in the fridge for up to 2 weeks or in the freezer for up to 3 months (protein balls do get hard in the freezer, so leave them out to thaw for a few minutes before enjoying).

25/03/2026

Your cholesterol isn’t just about what you eat… 👀

If you’re in your 40s and noticing your cholesterol creeping up, there’s a deeper reason most people aren’t talking about 👇

✨ It’s your hormones

As oestrogen declines during perimenopause:
• LDL (“bad” cholesterol) increases
• HDL (“good” cholesterol) may drop
• Your body becomes less efficient at clearing cholesterol

👉 This means even if your diet hasn’t changed… your numbers might.

But that’s not all 👇

🦠 Your gut plays a HUGE role too
Your microbiome helps regulate:
• Cholesterol production
• Inflammation
• Fat metabolism

When your gut health is off → cholesterol can rise.

💡 The good news? You can take control naturally:
✔️ Increase soluble fibre (oats, flaxseed, legumes)
✔️ Support your gut health
✔️ Choose healthy fats (olive oil, nuts, fish)
✔️ Stay active

This isn’t just about “cutting fat” — it’s about working with your body.

If you’re a woman over 40, understanding this changes everything.

👉 Find more info at LEPT Nutrition

💬 Have you noticed changes in your cholesterol in your 40s? Let’s talk below.

24/03/2026

Cholesterol changes in your 40s are often driven by hormonal shifts, not just diet.

As oestrogen declines, your body becomes less efficient at clearing cholesterol, and fat storage patterns change.

This is why many women notice increases even when they are eating well.

Understanding the “why” is the first step to improving it.

Head to our blog post on www.leptnutrition.com.au to find out more

23/03/2026

Health and Wellness Week Warwick Grove. Stop in and have a chat, with a free herbal tea on us.

22/03/2026

https://www.leptnutrition.com.au/menopause-nutrition-blog/cholesterol/over40

Struggling with rising cholesterol in your 40s? Discover how oestrogen, gut health, and diet impact cholesterol in women over 40—and learn natural, science-backed ways to lower LDL and support heart health

18/03/2026

🌿 Soy for Menopause: Friend or Foe? 🌿

Good news—soy foods can be a game-changer for menopause! 🫘✨ Rich in phytoestrogens, soy helps balance hormones naturally, easing common symptoms like hot flashes and bone loss.

✅ Reduces Hot Flashes – Phytoestrogens mimic estrogen to help regulate body temperature
✅ Supports Bone Health – Soy isoflavones may protect against bone loss
✅ Heart-Healthy – Helps lower cholesterol and supports cardiovascular health
✅ Supports Weight Balance – Plant-based protein keeps you full and nourished

Best sources of soy? 👉 Edamame, tofu, tempeh, miso & soy milk 🌱


Book a free 15-minute consultation to learn more!

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

16/03/2026

Stress doesn’t just affect your mind — it directly affects your gut.
When stress hormones increase, digestion slows, gut bacteria change, and symptoms like bloating, reflux, and IBS can worsen.

Here are simple ways to support your gut by calming your nervous system:

🌿 Deep Breathing
Slow breathing activates the parasympathetic (“rest and digest”) nervous system, helping digestion function more effectively.

🚶 Gentle Movement
Walking, yoga, or stretching helps regulate stress hormones and supports gut motility.

🧘 Mindful Eating
Eating slowly and without distractions helps the body properly digest and absorb nutrients.

🌞 Get Outside Daily
Sunlight and fresh air help regulate circadian rhythms and support healthy gut bacteria.

😴 Prioritise Sleep
Poor sleep increases stress hormones and can disrupt the gut microbiome.

📵 Reduce Screen Time Before Bed
Lower evening stimulation supports both sleep quality and digestive health.

✨ Supporting your nervous system is an important step in improving gut health.

💬 What helps you relax when you're feeling stressed?

13/03/2026

Today is .

Adequate, restful sleep isn't just a luxury—it's a cornerstone of good health.

Here are some sleep-boosting foods for you to try:

🌰 Almonds: Nature's melatonin boosters! Loaded with this sleep-regulating hormone, almonds signal your body to prepare for a peaceful slumber.

🍃 Walnuts: Packed with alpha-linolenic acid (ALA), an omega-3 fatty acid that converts to DHA in the body. DHA plays a role in serotonin production, contributing to improved sleep quality.

☕ Chamomile Tea: Chamomile contains apigenin, an antioxidant that binds to receptors in the brain, promoting sleepiness and reducing insomnia. A 2011 study found faster sleep onset and fewer nighttime awakenings with chamomile extract.

🌿 Magnesium: Like tryptophan, magnesium is linked to better sleep. Choose to include magnesium-rich vegetables in your dinners, such as leafy greens like spinach. Nuts, seeds, avocados, and black beans also make excellent magnesium-rich additions to your sleep-friendly menu.