Doctor Verena

Doctor Verena Dr Verena Raschke-Cheema PhD, MSc. Nutritional Sciences, Kinesiologist, Author

is a highly accomplished academic and clinician in the field of nutritional science. Verena is also a neuro-training kinesiologist, holistic health consultant, author, keynote speaker and mentor. After a decade of clinical practice, Verena's dedication to delivering holistic, evidence-based solutions has seen her become an influential figure in her area of expertise. With credentials including a PhD and a Masters in Nutritional Sciences from the University of Vienna, Austria, Verena’s internationally-published works, including The Health Benefits of Traditional Food Habits and The Colonial and Neo-colonial Forces Underpinning the 'Nutrition Transition’ are frequently presented at major conferences. Her innovative conceptualisation of the ‘Nutrition Transition’ is now included in the curriculum of leading universities worldwide. Extending her knowledge far beyond the realm of traditional science, Verena is qualified in Neuro-Training Kinesiology, remains a registered professional member of the Australian Institute of Kinesiologists and is committed to ongoing professional development with 'Resolve, beyond Neurology'. Verena has a deep understanding of Ayurvedic medicine, studying with Dr Lilardha Gupta of Vrindaban, India. Doctor Verena's career has allowed her to specialise and gain invaluable experiences in the field of nutritional sciences across various cultures and continents, including Austria, Germany, Africa, New Zealand, and Australia. Today, she shares her profound understanding of the Nutrition Transition, gut health, and the path to radiant health with clients in her practice, delivers engaging workshops and seminars, and is a sought-after keynote speaker.

27/10/2025

It is possible to eat for energy, hormones, mood and gut health, all in one quick, satisfying meal.

🌱 This 5 minute Gut-Loving Lunch Bowl is loaded with fibre, healthy fats, protein and slow-burning carbs to keep you fuelled and focused all afternoon.

Why your gut (and brain 🧠) will love it:

🔸 Beluga lentils: Rich in prebiotic fibre + polyphenols to feed your gut bugs and reduce inflammation
🔸 Baby spinach: High in folate + magnesium for cell repair and stress support
🔸 Sardines: Rich in omega-3s, B12 + vitamin D for brain and immune health
🔸 Sauerkraut: A probiotic to seed your gut with beneficial bacteria
🔸 Pumpkin seeds: A source of zinc + magnesium for balanced hormones and mood
🔸 Veggies: Colourful fibres + antioxidants = more food for more microbes
🔸 Fruit: Antioxidants + fibre to protect your gut lining and support hormone metabolism

Aim for 30+ different plant foods a week. This bowl gives you 10+ in one go!

The best part? It takes just 5 minutes to put together. Save this one for busy days when your body needs real nourishment 🧡

Chronic pain is deeply connected to the nervous system 🧬 ️When your body stays stuck in “fight or flight,” pain signals ...
27/10/2025

Chronic pain is deeply connected to the nervous system 🧬 ️

When your body stays stuck in “fight or flight,” pain signals can get louder, even when “everything looks fine.”

💥 This is called central sensitisation — the nervous system becomes overly sensitive after long-term stress or trauma.

The good news? The nervous system can relearn safety 🙌

Simple, evidence-based practices (like the ones in this post) help shift your body out of survival mode and into repair.

Which of these practices helps you feel calm and grounded? Share your favourite below 🧡

27/10/2025

Perimenopause is not your downfall, it’s your upgrade 🤩

Here’s what you need to do:

🥩 More protein — Think 1.8–2.2g per kg body weight to preserve muscle and metabolism

💪 Heavier strength work — Ditch the pink dumbbells and lift like your health depends on it (because it does!)

🏃‍♀️ Less long cardio — Chronic endurance can stress your adrenals and accelerate muscle loss

🧘‍♀️ More recovery tools — Magnesium glycinate, breathwork, mobility (yoga, pilates) and sleep now become non-negotiables

Your hormones are shifting, but that doesn’t mean you slow down, it means you power up differently.

🎙️ If this resonated with you, you’ll love my newest interview on 6PR Perth, where we uncover the hidden link between midlife weight gain and mood swings. Tune in for practical tips and insights to help you thrive through this transition. Link in bio.

Tag a friend who needs to hear this. Perimenopause isn’t the end, it’s a powerful new beginning 🧡

Think all muesli bars are healthy? Think again 🙄 This lunchbox favourite can be a quick, easy and nutritious snack.💥 But...
27/10/2025

Think all muesli bars are healthy? Think again 🙄

This lunchbox favourite can be a quick, easy and nutritious snack.

💥 But if made with processed sugars, vegetable oils, emulsifiers, gums and preservatives, they can negatively impact the health of your gut.

So here are my top picks made from clean, wholefood ingredients.

Do you have a favourite that you would add to this list? 🧡

27/10/2025

Most people reach for fresh bread, but here’s the science: freezing and then toasting your bread actually lowers its glycaemic index.

👉 This results in steadier blood sugar, better energy and fewer cravings. It’s a simple switch with a powerful impact.

Here’s why it works (and why you’ll never look at bread the same way again):

1️⃣ Blood Sugar Control: Freezing changes the starch structure in bread. When you toast it after freezing, your body digests it more slowly, reducing sugar spikes and crashes.

2️⃣ More Energy, Less Cravings: Stable blood sugar means consistent energy throughout the day and fewer mid-afternoon slumps.

3️⃣ Freshness on Demand: Freezing keeps each slice tasting fresh while preventing wasted loaves.

4️⃣ Smarter Portions: You’ll naturally eat less because you’re defrosting what you need, instead of demolishing half a loaf.

So pop your bread in the freezer and toast it whenever you’re ready. Your metabolism, your energy and even your grocery bill will thank you.

💥 Science-backed hacks like this are how small changes add up to long-term health wins.

Do you freeze your bread? Let me know in the comments 🧡

Here's the truth about green powders 🌿When you choose a pure, excipient-free formula without fillers, sweeteners or synt...
27/10/2025

Here's the truth about green powders 🌿

When you choose a pure, excipient-free formula without fillers, sweeteners or synthetic flavours you’re giving your body a direct infusion of what it actually needs.

Here’s what you gain:

🔸 Daily Detox Support - Greens like spirulina and chlorella naturally bind to heavy metals, assist liver detoxification, and support lymphatic flow.

🔸 Alkalising Minerals - Most diets are acid-forming. Green powders are rich in magnesium, potassium, and chlorophyll — helping rebalance your pH and reduce inflammation.

🔸 Gut-Brain Support with Postbiotics - Algae like spirulina and chlorella act as postbiotics, fermented compounds that nourish your gut lining, support microbial diversity and produce short-chain fatty acids for improved digestion and immune resilience.

🔸 More Energy, Less Slump - Rather than spiking blood sugar, green powders stabilise it while supporting mitochondrial function and consistent energy.

🔸 Micronutrient Insurance - One scoop = 20–40 plant compounds (you’re probably not getting daily) from barley grass and moringa to sea greens and adaptogens.

It's best to choose an organic product, so you avoid pesticides and maximise nutrients. Also, avoid excipients such as silicon dioxide, maltodextrin or synthetic flavouring. The cleaner the label, the better your body can absorb and utilise the greens.

Try it in water, coconut kefir or your morning smoothie 🧡

06/10/2025

The way you start your morning sets the tone for your entire day ☀️

This simple elixir is designed to gently support digestion, hydrate on a cellular level and provide key nutrients for skin, energy and brain function.

With just a handful of functional ingredients, it delivers a powerful boost to your liver, gut and nervous system, helping you feel clearer, calmer and more balanced before breakfast.

Why does it work?

🍋 Lemon juice: Stimulates bile flow, supports liver detox and provides vitamin C for immunity.
🧂 Celtic sea salt: Replenishes electrolytes, supports adrenal health and enhances hydration.
🍎 Apple cider vinegar (with the mother): Boosts stomach acid and bile production to aid digestion and balance blood sugar.
🦴 Collagen peptides: Heal the gut lining and support healthy joints, skin and brain function. (Shop Dr V's Premium Collagen Peptides - Link in bio).
🧬 Creatine monohydrate: Powers ATP energy production in every cell, improves cognitive performance, supports muscle recovery and protects brain health during stress and ageing.
🫚 Turmeric: Provides curcumin, a potent anti-inflammatory that supports liver function and brain health.
💧 Filtered alkaline water: Hydrates, assists detoxification and enhances nutrient delivery.

Who’s making this with me tomorrow morning? 🧡

What if dyslexia isn’t a disorder, but a hidden advantage? 🧐 Dyslexic brains are wired differently, for creativity, patt...
06/10/2025

What if dyslexia isn’t a disorder, but a hidden advantage? 🧐

Dyslexic brains are wired differently, for creativity, pattern recognition and big-picture vision. It’s the kind of thinking that fuels fresh solutions, bold ideas and innovation.

Now imagine what could happen if we stopped labelling it as a limitation and started nurturing it as a strength. Instead of suppressing these abilities in classrooms and workplaces, we could unlock a wave of creativity and problem-solving potential.

Do you see dyslexia as a challenge, a gift — or both? I’d love to hear your perspective 🧡

06/10/2025

That first hit of caffeine before breakfast spikes cortisol (your stress hormone) at the exact time your body is already producing it most.

👉 The result? Cortisol dysregulation, hormone imbalance, blood sugar crashes, jitters, anxiety, disrupted thyroid signalling and even gut irritation.

Your body is primed to rise naturally with light, hydration and nutrients — not caffeine.

Save your coffee for after breakfast (ideally 60–90 mins after waking) to protect your hormones, energy and mood.

Here’s how to start your morning instead:

💧 Begin with water, Celtic sea salt and a squeeze of lemon
🌱 Follow with a protein-rich breakfast (eggs, beans, wild salmon, greens)
☕ Then enjoy your coffee — without the crash.

Have you ever noticed how coffee on an empty stomach affects your body? 🧡

Smith, A. (2002). Effects of caffeine on human behaviour. Food and Chemical Toxicology, 40(9), 1243–1255.

Lovallo, W. R., et al. (2005). Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Pharmacology Biochemistry & Behavior, 81(3), 634–643.

Lane, J. D. (2002). Caffeine, sleep, and daytime functioning. Sleep Medicine Reviews, 6(5), 357–365.

Owen, L., et al. (2013). Caffeine, stress, and cortisol in habitual and nonhabitual consumers. Psychopharmacology, 228(2), 229–240.

06/10/2025

Watch out, most granolas aren’t as healthy as they seem…

👉 Many commercial brands often contain highly-processed refined seed oils, which research shows can contribute to inflammation, disrupt your gut microbiome, affect energy metabolism and more.

So here are a few supermarket granolas that are seed-oil free, so you can enjoy your breakfast without the added inflammatory fats 🙅‍♀️

Do you have a favourite healthy granola? Let me know in the comments 🧡

Did you know there are over 40 recognised symptoms of perimenopause and menopause? 🤯 From hot flushes to brain fog, bloa...
22/09/2025

Did you know there are over 40 recognised symptoms of perimenopause and menopause? 🤯

From hot flushes to brain fog, bloating, joint aches and even tinnitus..

💥 And here’s the kicker: it’s not JUST about your hormones. Your gut and hormones are in constant communication. When the gut is sluggish or inflamed, it can disrupt estrogen clearance, spike cortisol, mess with thyroid function and fuel the very symptoms women are desperate to fix.

This stage of life isn’t about losing control, it’s about taking your power back 💪

In this interview, I share science-backed, practical strategies to support your gut, balance your hormones and reclaim your vitality — without extreme diets or guesswork.

Listen now. Link in bio 🧡

22/09/2025

The ultimate spring salad does exist 🤩

Creamy goat cheese, buttery avocado, crunchy seeds and zesty lemon all come together in the most satisfying way.

🌿 Plus, kale is bursting with fibre, antioxidants and vitamin C — the perfect support for renewed energy, vitality and a strong immune system this spring.

Give this recipe a try and don’t forget to save it for when you’re craving something fresh and delicious 🧡

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