Ingrid Milnes Metabolic Health Coaching - weight loss & blood sugar control

08/03/2026

As a metabolic health coach I like to understand the “why” as well as the “what” when it comes to nutrition and metabolic health. Here I discuss why we are advised to eat at least 30g protein per meal and why our bodies need sufficient protein each day.

04/03/2026

Celebrating client wins...After experiencing a couple of fractures my 58 year old coaching client was told she had osteoporosis of the lumbar spine. That was 2.5 years ago. It came as quite a shock as she was a healthy and active woman.

Last week she had her bone density re-tested and amazingly she has improved her lumbar spine bone density by 11% and no longer has osteoporosis. The key to her success? 12 months of consistent strength training The Strength Room NZ , a dedicated focus on nutrition, Vitamin D supplementation and HRT.

She proves that it is possible to reverse osteoporosis post-menopausally and that we don't have to succumb to a diagnosis like this. We have the power to change our future health.

04/03/2026

Comfort foods: which is the ONE food can turn your day from crappy into happy?

Mine is anything sweet, like this pistachio nougat I just had to taste at a market in France.

It wasn’t technically low carb, and definitely not keto, but I enjoyed it. I cashed in on the 3 meal rule that I talk to my clients about.

03/03/2026

Research by Prof Julia Rucklidge - Mental Health & Nutrition Research: Te Puna Toiora proves the benefits of vitamin and mineral supplementation for the developing brain to help regulate emotions, particularly in teens more vulnerable to deficiencies. The rise of ultra processed foods (ie poor nutrition) is having a huge impact on mental health (ie not just physical health). As a parent who follows Julia’s research I have personally seen the impact that diet has on the mental health of my pre-teen daughter.

Teenagers with dysregulation disorders and from low-income families showed the strongest improvements in response to a treatment with micronutrients.

03/03/2026

Here’s why I’m a big fan of cheese…
It’s low carb (particularly the higher fat varieties like my fav pecorino). It contains healthy fat - from a whole food; dairy. It contains protein & sustains me for longer. If I have a hunger attack I’ll head to the supermarket and bypass the free baked goods samples to swing by the cheese aisle and choose a small, really nice one that feels like a treat. (This photo was taken by me in a French supermarket last year. I was in cheese heaven)

28/02/2026

ECVs or extra cellular vesicles act as molecular messengers when muscles contract. They travel to different parts of the body delivering health benefits such as angiogenesis, muscle repair and improved insulin sensitivity to name a few!

28/02/2026

I learnt this week that contracting muscles release little molecular messages via ECVs or extra cellular vesicles. ECVs travel around the body targeting specific tissues with specific functions. Their effects benefit metabolic health such as improving insulin sensitivity, repairing and rebuilding muscle cells as well as creating new blood vessels to improve our circulatory system. The body continues to amaze me. To learn more listen to Prof Ben Bikman on The Metabolic Classroom podcast.

19/02/2026

Tech is zooming along in the health and wellness sector…so many great tools now available to us, like continuous glucose monitors and continuous ketone monitors. They help us learn more about our bodies and how we can get more out of them.

18/02/2026

Calories in vs calories out? Have you ever tried to lose weight using this philosophy and struggled to shift any body fat? The latest science tells us that the key to weight loss (and sustained stable energy levels) is not a simple calorie-based equation; but METABOLIC FLEXIBILITY. I explain this in my latest blog "Eat, store, burn: the body's energy system". Here's the exec summary if you aren't keen on a 3 minute read...

*Support your body’s natural energy hierarchy rather than fighting it
*Eat in a way that manages insulin and preserves muscle
*Move often, not just occasionally
*And give your metabolism opportunities to access stored energy

Blog post can be found here:
https://ingridmilnes.com/blog/f/eat-store-burn-the-bodys-energy-system

16/02/2026

Know anyone struggling to lose weight, especially around their middle?
They've tried eating less but always feel hangry, they've tried HRT
and exercise but still can't shift the weight?

Losing weight during midlife (especially perimenopause/menopause) isn't as simple as "energy in < energy out". As we age the strategies need to change and support/accountability are non-negotiables.

I am now offering my successful 8 Week Eating Reset Programme as a group coaching option. Tell your friends. Singles and couples are welcome. The cost is
$40 per week for 8 weeks, or $30 per week for those who register by 1 March 2026.🥳