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The Healthstyle Doctor, Tarras (2026)

17/01/2026

Not all tofu supports your bones — one tiny number on the label makes all the difference 👀

If you’re choosing tofu for your health, especially bone health, there’s one detail most people miss.

The firming agent.

That number means the tofu has been set with calcium — turning tofu into a genuine calcium source, not just a protein food.

Why this matters:
• Calcium-set tofu often provides 200–350 mg of calcium per 100 g
• That’s similar to a small serve of dairy
• And it’s well absorbed by the body

And here’s something many women don’t realise…
Most adult women need around 1,000 mg of calcium per day
After menopause, that increases to 1,200 mg per day.

So one serve of the right tofu can give you up to a third of your daily needs — but only if it’s calcium-set.

Next time you’re shopping, flip the pack and look for:
✔ Firming agent 516 → yes for calcium
✔ Firming agent 509 → also calcium-based
✖ Firming agent 511 → magnesium-set, great texture but not a calcium source

If you love tofu, let it work harder for your health.

👇 Want my favourite delicious tofu recipes that make bone-supportive eating easy?
Comment RECIPE below and I’ll share them with you. And SAVE this post for your next shop.

16/01/2026

🌟Jumping on the 2016 reflection train 🌟Looking back to 2016 and feeling so grateful for how much life can change in a decade.

That year I was working in a rural GP practice — long days, the challenges of rural medicine, and the kind of work that really shapes you. We were also building our first home, and this photo is me faithfully watering our polished concrete floors every day so they wouldn’t crack… even after being told we should stick with “traditional” flooring. Sometimes trusting your vision really does pay off.

It was also the year we got married — such a special season of life. Lots of hiking and adventures too: Anglus Hut, biking the Old Ghost Road, soaking up freedom before kids came along.

And quietly in the background, something else was growing. I was two years into writing my little recipe blog, sharing my love of nutrition “A Superfood Adventure.” I had no idea then that those early posts would become Plantify, and eventually evolve into what is now The Healthstyle Doctor.

Ten years on, I feel incredibly grateful — for the journey, the growth, and for everyone who has supported me along the way. This work feels so aligned with who I am, and I’m endlessly thankful for the community that’s grown alongside me ❤️

11/01/2026

My take on the new US dietary guidelines just released 👇

Overall, I actually think they’ve done a pretty good job. There’s a strong focus on whole foods, and clear messages about reducing ultra-processed foods, refined carbohydrates, sugar, excess sodium, fruit juices, and chemical additives. That’s genuinely helpful and points people in a much better direction.

And honestly, when you look at the numbers, this conversation couldn’t be more important. Around 90% of US healthcare spending now goes toward chronic disease. Over 70% of Americans are overweight or obese. Up to half are living with diabetes or pre-diabetes. These are huge problems — and we absolutely need better prevention.

But I do have two big concerns with the guidelines.

The first is industry influence. I really struggle with the idea of setting national dietary guidance while allowing such strong representation from food industry groups. When you look at the contributors listed — beef associations, infant formula companies, and other major industry players — it’s hard not to question how independent some of this advice really is. Guidelines should be grounded in the best available evidence, not shaped by commercial interests.

My second concern is the complete absence of environmental impact. Food policy doesn’t just affect our health — it shapes the future of our planet. And as a mum, this really hits home for me. We can’t keep having conversations about nutrition without also talking about sustainability and the kind of food system we’re leaving for the next generation.

So yes — overall, I think the guidelines do a good job of steering people in a healthier direction. Yes they could emphasis plant proteins more and done away with the confusing pyramid. But mostly I wish they had gone further by protecting the science from industry influence and bringing environmental responsibility into the picture.

Because our health, and our children’s future, deserve both.

👉 Comment “LINK” and I’ll send you the link to read them yourself on my free resource page.

09/01/2026

🌟I stopped buying mayonnaise years ago!
For many years now I’ve been making my own mayonnaise from olive oil. It’s unbelievably creamy and takes just 5 minutes to make.

I love using extra-virgin olive oil because it’s not just a cooking fat — it’s one of the most well-studied healthy fats we have.

When EVOO replaces butter, margarine, or other animal fats, research consistently links it with a lower risk of heart disease, type 2 diabetes, and even early death. Large studies show that people who use olive oil more regularly have fewer cardiovascular events and lower mortality from heart, cancer, and neurodegenerative disease.

What makes EVOO special isn’t only the healthy monounsaturated fat (oleic acid) — it’s also the natural polyphenols found in extra-virgin oil. These plant compounds have antioxidant and anti-inflammatory effects, help protect blood fats from oxidation, support healthy cholesterol balance, and may even benefit gut health and insulin sensitivity.

That’s why I love using EVOO in something as everyday as mayonnaise — it’s a simple swap that turns a classic condiment into something far more nourishing, without losing any of the flavour or creaminess.

Comment RECIPE and I’ll send you the link to my free recipe page so you can make it too 😊

07/01/2026

One of the most common things I hear in clinic is from women in perimenopause who feel frustrated — “I haven’t changed how I eat or move, but the weight keeps creeping up, especially around my middle.”

A big part of this conversation often comes back to insulin sensitivity — and how it naturally changes across the day.

As our key hormones begin to decline in perimenopause, many women become more insulin resistant. That doesn’t mean you’re doing anything wrong — it just means your body now needs a little more support. And one powerful way to do that is by working with your natural rhythm, not against it.

Our bodies are most insulin-sensitive earlier in the day and gradually become less so as evening approaches. That means the same meal can be handled very differently at 8am compared with 8pm.

This is where the concept of chrononutrition comes in.
Chrononutrition is the science of timing your food in alignment with your body clock — not just what you eat, but when you eat it.

In practice, this can look like:
• eating more of your food earlier in the day
• avoiding very late dinners
• allowing a natural overnight fasting window
• supporting steadier blood sugars and hormone balance

For many women, aiming to have most food between morning and mid-afternoon, and finishing with an earlier dinner, can feel far more supportive in midlife.

It’s also where time-restricted eating can make sense — not by skipping breakfast, but by aligning meals with your circadian rhythm.

Sometimes the shift isn’t about pushing harder…
It’s about supporting your changing hormones by working with your biology. ✨

I have created an in-depth nutrition guide for woman 35+. Comment LINK to check it out.

04/01/2026

Not all cultures see menopause as loss — some see it as power.

While completing my ongoing CPD requirements as a GP, I chose to spend time exploring the cultural aspects of menopause for Māori women in Aotearoa New Zealand.

What I found was both grounding and thought-provoking.

Much of the research describes menopause not as a loss, but as a natural and often empowering transition — associated with mana wahine, wisdom, and leadership within whānau and community. That perspective felt deeply important, especially when contrasted with the deficit-focused narratives many of us hear about in Western culture.

At the same time, the evidence is clear that Māori women continue to face inequities in access to menopause care, including lower use of menopause hormone therapy despite similar symptom burden. These differences appear to reflect system-level barriers — cost, access, cultural safety, and trust — rather than individual choice alone.

This work has prompted real reflection for me:
How can I continue to improve access, cultural safety, and shared decision-making in my own consultations?
And how can I ensure the education I share online is inclusive, respectful, and grounded in the experiences of all women?

I’ve written a full, evidence-based article on this topic for my blog.

💬 Comment “ARTICLE” if you’d like to read it.

26/12/2025

We often focus on exercise — but what we do during the rest of the day matters just as much.

Long periods of sitting, especially without regular breaks, change how our bodies handle blood sugar, fats, and inflammation. Over time, this increases the risk of heart disease, diabetes, and other chronic conditions — even in people who exercise regularly.

The reassuring part?
This isn’t about doing more or pushing harder.
It’s about moving more often.

For us, that's a Boxing Day tradition. As a family, we play golf — kids in tow, picnic packed, taking our time. It’s not a workout. It’s connection, fresh air, gentle movement, and hours spent moving without thinking about it. And more importantly, role modelling to our kids.

So here is your gentle reminder this holiday season: movement doesn’t have to look like your usual routine. Walks, games, swimming, backyard cricket, golf, beach days — it all counts.

If you sit a lot, this isn’t judgment — it’s an invitation to build movement into everyday life, in ways that actually fit.

💛 If you’d like my practical guide on choosing a walking pad — whether it’s for heading back to work, working from home, or getting extra movement in while watching TV — comment LINK and I’ll send it to you.

Small, regular movement really does add up.
Happy Holidays 🤗.

22/12/2025

Hi, I’m Tasia — GP, women’s health doctor, and mum of three 🤍
I help women understand their bodies and feel better through hormones, lifestyle, and nutrition.

I grew up in rural Nelson, New Zealand and now live with my family in beautiful Wanaka. I truly believe my purpose is to support women to feel happier, more energised, and confident in their bodies.

After training as a GP, I realised something wasn’t quite right. I was seeing women within a busy system that was doing its best — yet these women were exhausted— not sleeping, gaining weight, feeling anxious, inflamed, and not themselves. Their symptoms were complex, and there was no simple 10-minute solution.

I knew there had to be a better way. After completing my fellowship in Lifestyle Medicine, I could see how much strong evidence we have to support women through a whole-body, integrative approach — looking at hormones, metabolism, gut health, nutrition, movement, stress, and sleep together.

That’s what led me to start my own clinic around six years ago. I get to offer longer one-on-one, in-person and video, consultations and ongoing support through courses and online resources. I love being able to continue care beyond the clinic and share the information I always wished I could give in a standard 15-minute appointment.

A big part of my work is nutrition. I love creating and sharing recipes and using food as a practical, evidence-based tool to support metabolic health, gut health, and hormone balance.

My approach is whole-body, because nothing works in isolation. Hormones aren’t separate from gut health, and weight isn’t separate from stress or sleep. When we look at the bigger picture, real progress becomes possible.

If you’ve ever felt rushed or unheard, your symptoms are real — and you deserve to feel well. You’re not broken; you just need the right support.

If this resonates, I’d love to hear a little about you and what brought you here.
So lovely to meet you 🤍

18/12/2025

Always tired, no matter what you do?

If you’re sleeping, eating well, exercising, and still feel exhausted, this isn’t something you’re imagining — and it’s not a personal failing.

Persistent fatigue in women is rarely caused by just one thing. In clinic, it’s often a combination of physiology, hormones, stress and sleep quality that hasn’t been properly explored.

Some of the most common drivers I see include blood sugar crashes, low iron (even without anaemia), thyroid dysfunction, hormonal changes in perimenopause, chronic stress and non-restorative sleep — including things like overnight blood sugar drops or sleep apnoea that are easy to miss.

When we slow down and investigate properly, fatigue often starts to make sense. And once the drivers are identified, there are usually clear, practical steps that can help energy improve.

You deserve more than being told everything is “normal” when you don’t feel well.

Save this for later, and share it with someone who needs reassurance that their tiredness is real.

16/12/2025

👉 Testosterone is funded for men in New Zealand — but women still have to pay $$$$$!

That inequity matters. Especially when testosterone can be a genuinely helpful treatment for some women in perimenopause and menopause.

Here’s what the evidence actually says 👇
International guidelines support testosterone therapy for women with hypoactive sexual desire disorder — persistent low libido that causes distress — when other factors have been addressed and oestrogen alone hasn’t been enough.

In clinic, I’ve seen it help not only with sexual desire, but also for some women with brain fog and ongoing fatigue, alongside other hormone therapies.

Important nuance (because this matters):
✨ Testosterone is not usually a first-line treatment
✨ Libido is complex and multifactorial
✨ But when used appropriately and monitored carefully, it can be safe, effective, and life-changing for the right person, I have seen this in clinic!

If you’re struggling with low desire, cognitive fog, or persistent tiredness that doesn’t feel like “you,” this is a conversation worth having with a menopause-trained clinician.

This is why advocacy in women’s health is still so important. Women’s libido deserves the same attention and support as men’s.

👇 Comment Guide and I’ll send you my in-depth article on testosterone therapy for women — covering the evidence, who it’s for, and how it’s used safely.

The Healthstyle Doctor

17/01/2026

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11/01/2026

09/01/2026

07/01/2026

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26/12/2025

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