Pause Nutrition

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Pause Nutrition

Pause Nutrition is a women's health nutrition consultancy based in Shell Cove, NSW.

The practice is run by specialist dietitian Kara Roberts who helps women through an intuitive eating approach to make sustainable nutrition and lifestyle changes. My passion for empowering women to take control of their health stems from my own personal journey. From struggling with body image as a child to finding confidence through evidence-based nutrition and intuitive eating, I know how powerf

ul the right support can be. Whether it's navigating the complexities of perimenopause, managing a healthier relationship with food, nutrition to support your mental health or more complex support for your metabolic health, I offer personalised, evidence-based support that sees you as the expert of YOUR body.

08/04/2026

Bloating in midlife?
Cutting more foods might actually be making it worse.

Because for many women, bloating isn’t just about what you’re eating…
it’s about what’s happening in your body 👇

• Irregular or restrictive eating
• Stress + a sensitive gut
• Hormonal shifts in perimenopause
• Slower digestion

When you under-eat or cut more foods, you can increase gut sensitivity, slow things down, and keep the cycle going.

More restriction ≠ less bloating.

A better place to start:
✨ Eat regularly
✨ Eat enough
✨ Support your nervous system
✨ Look at patterns, not just single foods

You don’t need a stricter food list.
You need a smarter approach.

—

Comment RESET if you want support that actually gets to the root cause.

01/04/2026

I turned 40 last week, and with it comes the question: how do you feel about turning 40?

Personally, I feel like I've never been more sure of who I am and passionate about the work I do, and that's hugely empowering.

But so often I hear that we all 'give less f*cks'in this life stage and honestly? It just doesn't match up to what I see in clinic.

I see women giving way too many f*cks. Being completely debilitated by food noise and a desperate desire to control their bodies.

Because diet culture doesn't get quieter when we hit 40. If anything, it gets louder than ever.

Drop a 💜 in the comments if this resonates with you.

Book your free call at pausenutrition.au if your ready to finally rid yourself of trying to follow diet rules that don't work for you

24/03/2026

When we 'push through' at all cost, our bodies will start to scream for help. You might experience:

- Constant fatigue
- Brain fog
- Aches and pains
- Gut issues
- Broken sleep

(Yes, sounds a bit like perimenopause doesn't it!?)

And so many of my clients arrive in this state - in old patterns of trying to layer on more control, more restriction with their food in an effort to optimise, survive, keep running.

With these ladies, we never start at just ' eat more protein' or 'lets look at calories'. We start with awareness of how deeply dysregulated they are so they can see the importance of slowing down long enough to listen and understand what it is they are running from.

Because living in survival mode might help you function short-term, but it becomes debilitating long term and will affect everything from how you metabolism your food to how deeply you sleep.

Drop a 💜 in the comments if you can relate and share with a friend who might need this

17/03/2026

As a perimenopause specialist dietitian, completing eating disorder training today was vital

Because disordered eating doesn’t disappear in perimenopause. . . The risk actually increases.

Hormonal changes can impact appetite, mood, and stress response.
Layer that with years of dieting, body changes, poor sleep, and life load…
and it’s no surprise that food can start to feel harder.

08/03/2026

Sorry but if you are going to take dietary advice from a man that has ZERO qualifications in nutrition and is financially gaining from spreading misinformation, then you already shouldn't be in my algorithm.

Nutrition science is complex and requires critical thinking to understand the nuance of what we can and can not deduct from clinical trials.

Add to this that eating is a BEHAVIOUR, and therefore, applying the science of nutrition in practice also requires a deep appreciation for the psychological, cultural, and societal factors that affect food choice.

So no, the advice you get here isn't 'The best kept secret' and it won't make you 'burn belly fat', but aren't you tired of that bullsh*t by now?

If you want nutrition support for midlife minus the BS, book a free discovery call at pausenutrition.au today 📞

08/03/2026

Happy International Womens Day!

I'm giving away 2 tickets to the Ignite Perimenopause and Menopause Expo held at The Pavilion Kiama on Sunday, March 15th.

The expo features expert talks, workshops, and exhibitors focusing on health, wellness, and symptom management.

To enter the giveaway:

- Like this post ❤️
- Tag a friend 🙋‍♀️
- Make sure you are both following

Every tag is counted as 1 entry so more tags = more chances to win! 🏆

The winner will be randomly selected and announced on Weds 11th March and will be contacted via DM from the official Pause Nutrition instagram account.

Goodluck!

03/03/2026

Can we allow ourselves to overall all for 'gppd enough' nutrition?

Listening to Josh on talk about how there isn't a night he doesn't go to bed thinking he got something wrong in how he patented made me stop and think:

I have clients that feel the exact same way about food.

And the legendary Maggie Dent shared with him that we don't need to be perfect, we just need to be good enough.

How freeing is that?

Because the research on nutrition shows the same.

We don't need to optimise every meal.

We don't have to meet specific requirements EVERY day.

We don't have to eliminate all foods that are high in sugar.

It is our overall dietary pattern that is linked to good health outcomes.

In midlife, we already have SO much to juggle. You can't optimise everything all of the time:
- perfect mum
- perfect employee
- perfect daughter
- perfect wife
- perfect exercise regime
- perfect friend

So stop trying to be perfect. Because you don't need to be.

11/02/2026

A little announcement to share:

Our baby boy arrived into the world last week! 💙 We both needed care on ICU and NICU and although that sounds scary and wasn't the start I had in mind, I have never felt so grateful and this post covers why.

Happy to say we are at home and both doing great.

Obviously will be a bit MIA on here for a while but have clinic spaces still left for March and more availability come April for ladies wanting to book in to work together.

28/01/2026

I've been quieter on here lately, and this post explains why.

It's hard to keep showing up in a space that rewards certainty and clickbait, when the work I care about most - women's health, nutrition, midlife wellbeing - is in reality nuanced, context dependent and at times uncertain.

Add in the heaviness (& quite frankly, f*&king surrealness) of what unfolding in the US right now - it's felt easier to avoid any kind of media . . . Especially when you have the responsibility of bringing another human into the world resting on your conscious.

If this resonates, please know you aren't alone. I'm also feeling hugely conflicted about social media at the moment.💜

I still really want to create a quiet corner of IG that actually helps, rather than just 'performs'. And I still care deeply about the work I do.

So I'd love to know: what would YOU find most helpful, supportive or grounding from me at the moment? What type of content do you enjoy?

Let me help you quietly deinfluence yourself from all the world chaos and nutrition f*&kery!!🤫

22/01/2026

Whilst every lady in peri and menopause are getting bombarded with messages to eat more protein, often the importance of fibre gets overlooked. Equally, my clients tell me it can feel overwhelming knowing how to get enough fibre into their diet.

In enters: my 5 favourite fibre boosters!!🤩

These can easily be added to most savory or sweet meals or snacks and make it much easier to hit the 25-30g/day target your gut needs in peri and menopause.

A word of caution: slow and steady wins the race in terms of gut comfort. Don't try and add allllll the fibre in at once - build up slowly!⚠️

Share this with a peri or menopause friend who needs help navigating the nutrition noise online.

If you want more one to one guidance - book a free call with me at pausenutrition.au today 📞

02/01/2026

If you've been struggling with your health and weight in midlife - this post might be exactly what you need.

I see so many women struggling with weight changes, low energy, food cravings and feeling like nothing works anymore. . . . What they haven't been told is that the old systems of restriction and pushing through they used to rely on will be making everything SO much harder!!

I hope these 5 hard truths encourage you to challenge what diet culture has sold you for years - that if you just work hard enough, restrict enough, find the 'right diet'for you then you will have everything you desire.

I offer an alternative which is that if you slow down enough, listen more, and understand what your body is trying to tell you - you might just achieve a completely different version of happiness that you didn't know existed.

👉 Save this for later
👉 Follow for more evidence-based advice minus the BS
👉 Comment 'Pause'and I'll send you the link to book a free 15 min call with me to help you see a different way forward

28/12/2025

If you’re feeling uncomfortable in your body right now, pause before making it mean something about your discipline, willpower, or worth.

Because for many women, post-Christmas body discomfort isn’t about food or weight.
It’s about emotional overload.

Christmas often brings:
• disrupted routines
• family tension or grief
• pressure to “enjoy every moment”
• less rest and more stimulation

When the nervous system feels dysregulated, the mind looks for something familiar to control — and for many women, that becomes food and body size.

Before reacting with restriction, try this instead:

🟡 Name the feeling (overwhelmed? anxious? sad?)
🟡 Ground your body (slow breath, cold shower, gentle movement)
🟡 Remind yourself: this feeling will pass — my body is not the problem.

The urge to “take back control” and change your body isn’t a sign you’ve failed.
It’s a sign your nervous system is searching for an outlet for difficult emotions.

Remind yourself: you are dysregulated, not undisciplined.
Restriction won’t ease this feeling.
Compassion and understanding will 💜

Address

2529

Opening Hours

Tuesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

Website

http://pausenutrition.au/

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