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.

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!!

05/11/2025

Yes, supplements can play a good supporting role, I take them, but just taking supplements and thinking it’s going to alleviate bone and muscle break down and brain degeneration is highly unlikely.

Speak to a “menopause trained” doctor and find out the facts (over getting your information second hand from your mates).

If you’re 45+ this is a critical time and one to be taken seriously. See if it’s right for YOU.

Jen x

After rebuilding my health from zero, I learned there’s usually ONE thing that transforms everything else. That creates ...
05/11/2025

After rebuilding my health from zero, I learned there’s usually ONE thing that transforms everything else. That creates the biggest ripple effect in your life.

Most women focus on the wrong thing first and wonder why nothing changes.

It’s rarely what you think it is.

What do you think it is?

❓Hormone optimisation?
❓Sleep quality?
❓Stress management?
❓Nutrition?
❓Exercise?
❓Mindset?

Drop your guess below 👇 I’ll share what I discovered!

Wiser & Well is a science-based performance and longevity program for women in midlife who want to be in control of thei...
03/11/2025

Wiser & Well is a science-based performance and longevity program for women in midlife who want to be in control of their health trajectory.

Instead of guessing or following generic advice, we test your key health markers; muscle, metabolism, bloodwork, cardiovascular fitness, sleep, and recovery, then build a personalised plan to improve strength, energy, hormones, and brain clarity.

It’s your data, your strategy, and your results, with expert coaching every step of the way.

“Life changing”, “Wish I had done your program sooner Jen”, “I haven’t felt this good in years”, “I’ve already lost weight!”, “I feel so much better”, “You give so much value it’s hard to pin down what my favourite part is!”, “I didn’t know I could feel as good as this”.

Just some of the feedback from our clients. This could be you too.

If you would like to place your name on the waitlist, DM the word “waitlist”. We have one on one coaching which is a high touch program for women who are serious about their performance and longevity. Places are limited for this program as it is detailed and intensive.

We will be introducing group coaching starting February 2026. Get your favourite ladies together and do this program together. Support and learn together.

If you want to learn more, DM the word “waitlist” and we will be in touch.

You’re not “losing it”.Your body’s recovery system is just changing and it’s asking for a new way of looking after YOU s...
03/11/2025

You’re not “losing it”.

Your body’s recovery system is just changing and it’s asking for a new way of looking after YOU so you can have more energy and more zest for life.

In your 40s and 50s, oestrogen dips, cortisol climbs, and deep sleep shrinks which can leave you tired, puffy, and frustrated that your workouts don’t “work” like they used to.

This isn’t aging badly. It’s biology adapting.
The secret isn’t to push harder, ignore it or soldier on. It’s to recover smarter. Treat it like an exercise.

Here’s your reminder:
✨ You don’t have to earn your rest.
✨ You can train your nervous system to recover again.
✨ And when you do, energy, muscle tone, and clarity all return.

This phase of life isn’t the end of strength, it’s the beginning of resilience.

Recovery is your new performance edge.

💛 This is your reminder to slow down, breathe, sleep deeply, and rebuild stronger.

Here’s what most people get wrong about brain health.They think it’s about doing Sudoku or a cross word. Those things he...
28/10/2025

Here’s what most people get wrong about brain health.

They think it’s about doing Sudoku or a cross word. Those things help, but they’re not the game-changer.

This research from The Lancet proves what I’ve been teaching: Cardiorespiratory fitness is the most powerful tool we have for protecting our brains. Especially female brains.

Not steps. Not gentle movement like yoga and Pilates. Cardiorespiratory fitness! The kind that challenges your cardiovascular system and triggers neuroprotective mechanisms. When you are actually working at 75% and over of your maximal heart rate.

Your fitness level isn’t optional anymore. With 150 million people projected to have Alzheimer’s by 2050, and women making up 2/3 of cases, we can’t afford to treat brain health like an afterthought. Everyone with a brain is at risk.

Prevention is the most powerful tool we have. And it starts with understanding that exercise isn’t just for being “skinny” or looking good, it’s medicine for your brain.

If you’re ready to optimise your brain for the long game, I can help. My program is designed for high-achieving women who want evidence-based strategies for cognitive longevity.

No quick fixes. Just science, consistency, and results. DM me the word READY to get started.

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