Wiser & Well

Wiser & Well 1:1 Health & Wellness Coaching specialising in helping 40+ women through diet & lifestyle improvement Embrace the change, own it, love it!

I promise to put you firmly back in control of your own health and wellbeing by de-mistifying what going "healthy" really means, giving you the knowledge to make your own informed choices, providing OPTIONS from which to build a delicious and nutritious repertoire of dishes that will not only satisfy but wow and breaking it all down into manageable, easy to understand and action steps! I don’t believe in self denial or limitation as a viable path to optimal health and wellness. My philosophy is based on the premise that gaining control over your own health and wellbeing is about understanding what needs to change, having the knowledge to make the changes, and then embracing that change, owning it and loving it! I am not fad seeker or trend setter, I advocate delicious, nutritious, real life food, made with care by real people and designed to be enjoyed and shared by real people. I believe in giving people the freedom to explore different ways of nourishing and feeding themselves and their families for optimal health.

Not all “healthy” foods actually support brain health.Because here’s what most people don’t know: your brain is protecte...
04/12/2025

Not all “healthy” foods actually support brain health.

Because here’s what most people don’t know: your brain is protected by the blood-brain barrier (BBB), a filter that only allows certain molecules to pass through.

To clear brain fog and support cognitive function, you need foods with bioactives that can CROSS this barrier.

I’m dealing with brain fog too. Walking into rooms and forgetting why I’m there.
Forgetting names of people I’ve known for years. Feeling overwhelmed by tasks I used to handle easily.

So I went deep into the research and have laid out some of the findings that are easy to implement straight away.

These aren’t vague recommendations. These are specific foods, specific amounts, backed by peer-reviewed research.

Swipe through for the complete breakdown of each food: what crosses the BBB, the brain benefits, and exactly how much to eat.

Then save this for your next supermarket shop.

Start with ONE food today. Add another tomorrow. Within 2-4 weeks, you’ll notice the difference.

DM me if you’ve had enough of feeling like you’re getting no where fast, of being frustrated by weight gain, bad energy, poor sleep, and winging your health and hoping it will all get better on its own - it won’t.

Invest in yourself in 2026 and put your name down on my waitlist for either my 1:1 coaching or group coaching coming in February. It will be the best investment you’ve ever made in finally getting your confidence back.

A lot of women in midlife struggle with sleep. And it’s not just leaving you exhausted, it’s blocking your brain’s only ...
03/12/2025

A lot of women in midlife struggle with sleep. And it’s not just leaving you exhausted, it’s blocking your brain’s only waste-clearance system. Dementia is the leading cause of death for women in Australia and those numbers are set to triple by 2050.

Since its discovery just over a decade ago, the glymphatic system has been shown to be most active during deep sleep, flushing out toxic proteins, including amyloid-β and tau, the proteins that form Alzheimer’s plaques and tangles. How many of us toss and turn for hours and cant’t drift off to sleep?

When you can’t sleep, these proteins accumulate. That’s the brain fog you feel today. But long-term? Research shows that Alzheimer’s patients have significantly REDUCED glymphatic activity. Lower glymphatic function predicts faster buildup of these toxic proteins.

It’s not just a consequence of disease, it’s a contributing factor.

And here’s what makes it worse (super relevant to this Christmas period):

• Alcohol (even that nightly glass of wine)
• Chronic stress (nervous system in overdrive)
• Sedentary lifestyle
• Aging (but we can slow it)

The problem isn’t that you’re “bad at sleeping.” The problem is your nervous system is stuck in overdrive, blocking the signal that it’s safe to power down. The “always doing” that many women suffer from (including myself!).

This week, I’m breaking down the 4 science-backed pillars to optimise your glymphatic system and protect your brain:

1️⃣ Sleep (today - my 10-minute protocol to activate glymphatic clearance)
2️⃣ Nutrition (foods that support brain health and reduce inflammation)
3️⃣ Movement (exercise enhances glymphatic flow)
4️⃣ Recovery (calming your nervous system so you CAN sleep)

Swipe through for the exact protocol I use every night. It’s 10 minutes. It works.

DM me “SLEEP” for the full guide with app recommendations. 💤

Most women 45+ have never been told about ApoB. It is the strongest predictor of cardiovascular disease we have and it i...
18/11/2025

Most women 45+ have never been told about ApoB. It is the strongest predictor of cardiovascular disease we have and it is rarely included in standard blood tests.

Women can feel completely fine, have “normal” LDL levels, and still carry a high number of ApoB particles that quietly damage blood vessels for decades. This is why so many women are blindsided in their fifties and sixties.

Heart disease is the number two cause of death for women in Australia (dementia is now #1!). Prevention starts by knowing your numbers. ApoB tells you the true picture of risk long before symptoms appear.

Ask your doctor for ApoB, Lp(a), a full lipid panel, a metabolic panel, and hsCRP. If you want help interpreting your results or building a personalised plan to reduce your long term risk, I can guide you through it inside my program.

Knowing your number puts you back in control.

If you are tired of low energy, stubborn weight, scattered thinking, poor sleep, stress eating, inconsistent exercise, or feeling like your body has changed overnight, February is your chance to reset with support.

My group program is already more than halfway full and I have a small number of 1:1 places left.

Message me now if you want to see what the program looks like and whether it could help you feel like yourself again.




Most women in midlife have never been told about ApoB. It is the strongest predictor of cardiovascular disease we have a...
18/11/2025

Most women in midlife have never been told about ApoB. It is the strongest predictor of cardiovascular disease we have and it is rarely included in standard blood tests. Frustrating, but true.

Women can feel completely fine, have “normal” LDL levels, and still carry a high number of ApoB particles that quietly damage blood vessels for decades.

This is why so many women are blindsided in their fifties and sixties.

Heart disease is the number two cause of death for women in Australia (dementia is now number 1!).

Prevention starts by knowing your numbers.

ApoB tells you the true picture of risk long before symptoms appear.

Ask your doctor for ApoB, Lp(a), a full lipid panel, a metabolic panel, and hsCRP.

If you want help interpreting your results and building a personalised plan to reduce your long term risk, I can guide you through it inside my program.

Knowing your number puts you back in control. Will you dig your head in the sand or take control of your healthspan?

If you want to walk into 2026 feeling stronger, sharper and confident your health is in good shape, rather than reacting to symptoms, now is the time to start. In fact, it was yesterday!

My Feb intake for 1:1 AND group coaching is now open. If you want the plan and the support to actually follow through, message me and I’ll talk you through the next steps.

I only take a limited number in both programs to ensure maximum support and results.



12/11/2025

Eat breakfast!
It kick starts your metabolism.
Stabilises blood sugar.
Gives your brain and body nourishment.
Helps you reach your protein goals.
It’s delicious.
Enhances brain function and mood.
Supports healthy cortisol.

We don’t fail because we don’t know what to do. We fail because we’re doing it alone without direction. We all talk abou...
11/11/2025

We don’t fail because we don’t know what to do. We fail because we’re doing it alone without direction.

We all talk about what we’re going to do. But hardly anyone talks about HOW they’ll do it. So we jump into the next shiny idea, try it for a week or so, realise it’s not sustainable and forget about it for the next thing that promises faster results. We end up “result-less”, a bit depressed and feeling like a failure. That we’re not enough. We didn’t do it right. It’s all my fault. I know because I’ve felt that way myself. We all do at some point.

This is the mouse wheel. The roller coaster ride that leaves you exhausted, despondent, ashamed of yourself and no closer to feeling what you want which is stronger, sharper, fitter and more in control of your health.

You can collect all the tips from Instagram, podcasts and “what she said she’s doing”… but without a strategy, it’s noise that’s depleting your energy and shaming you for not following through. Without ex*****on, you feel like a headless chook desperately trying to find your way! We all know where that’s headed -> ☠️

Women in midlife don’t fail from lack of knowledge. We fail from lack of follow-through.

Your physiology has changed. Your responsibilities have multiplied. Your margin for trial and error has narrowed down to a pin head size! And yet you’re expected to master your health alone, with zero accountability and no structure that actually fits your life. Sound familiar?

When you work with me, I help you bridge that gap.
Not more hacks.
Not more social media/“she said this” overwhelm.
Just a clear plan, built around your actual biomarkers (we test, don’t guess), your energy, your schedule and your goals for the next 30 years… not the next 30 days.

If you’re ready to get off the mouse wheel and finally build habits that stick, it’s time to make it happen. 2026 is knock, knock, knocking. Are you going to spin your wheels for another year or finally take charge?

After my stage IV diagnosis, I followed the Kelly Almond diet. A so called cancer diet. Raw food and eggs every single d...
11/11/2025

After my stage IV diagnosis, I followed the Kelly Almond diet. A so called cancer diet. Raw food and eggs every single day.

You’ll do anything to stay alive. I had less than a 20% chance.

The raw food wrecked my gut. But the eggs? New science shows they might have saved my brain.

Two major studies just confirmed: eating 2 eggs per week is linked to a 47% lower risk of Alzheimer’s disease. The key nutrient? Choline.

I thought I was just trying to survive cancer. Turns out, I might have been protecting my cognitive future.

For women 45+ fighting brain fog and hormonal chaos, these new findings matter.

What’s your egg story? 👇



PMID: 39203901
PMID: 38782209

GLP-1 medications just showed a 33% reduction in dementia risk!But here’s what most women 45+ don’t know about Ozempic, ...
10/11/2025

GLP-1 medications just showed a 33% reduction in dementia risk!

But here’s what most women 45+ don’t know about Ozempic, Saxenda, Trulicity, and Mounjaro...

Without the right lifestyle protocols BEFORE, DURING, and FOREVER after starting these medications, you could be losing 40% muscle and bone mass, not just fat.

For women in midlife already battling hormonal changes, this could fast-track you toward sarcopenia, osteoporosis, and metabolic decline.

The medications are incredible, but the lifestyle interventions that make them work safely? Most women have never heard of them.

If you’re using or considering these medications, this could be the most important post you see this year.

Comment “PROTOCOL” if you want to learn the evidence-based interventions that make GLP-1s work safely and sustainably for women 45+.

07/11/2025

Loving for their beautiful products, gorgeous packaging, natural wellness for aging. Check them out!!

Address

Sydney, NSW

Website

Alerts

Be the first to know and let us send you an email when Wiser & Well posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Wiser & Well:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category