The Health Frequency

The Health Frequency Valpré Huisamen | Registered Dietitian

Women’s health & weight expert — fertility to menopause.

Helping women thrive with science, simplicity & sustainable habits.

Eat the pasta.I know, I know — someone told you carbs after 6pm make you fat. That person was selling something.The body...
01/05/2026

Eat the pasta.

I know, I know — someone told you carbs after 6pm make you fat. That person was selling something.

The body doesn't have a clock that flips to "fat storage mode" at sunset. The claim has no mechanism. And when it's been tested directly, carbs at dinner actually IMPROVED body composition and metabolic markers (Sofer 2011).

So:

🔸 The claim has no physiological basis
🔸 Evening carbs help serotonin → sleep
🔸 Sleep is where fat loss happens
🔸 The rule was marketing, not science

Eat the pasta. Sleep well. Thank yourself on Monday.

Save this for the friend who orders "just a salad please" at the Italian place 🍝

Motivation is overrated.Every woman I know who has actually changed her health — didn't do it because she woke up "motiv...
29/04/2026

Motivation is overrated.

Every woman I know who has actually changed her health — didn't do it because she woke up "motivated." She did it because she built better defaults.

Here's what actually moves the needle:

🔸 Motivation is the weather. Stop waiting for it to be sunny.
🔸 Environment beats willpower — design the space.
🔸 Systems > goals. Wishes ≠ plans.
🔸 Identity is the real lever.

Instead of "I'm trying to eat healthy" — try "I'm a person who eats protein with every meal."

Feel the difference?

Save this for the next time you're waiting to "feel ready."

Girl to girl —Your hormones are not broken.They're screaming.If you've been told "it's just your hormones" and handed a ...
27/04/2026

Girl to girl —

Your hormones are not broken.

They're screaming.

If you've been told "it's just your hormones" and handed a pill or a panel — pause. Because in most of the women I see in their 20s and 30s, the real story is much simpler, and much more fixable.

🔸 Fatigue = your body asking for sleep/food/space
🔸 Irregular cycles = information, not a diagnosis
🔸 Chronic stress = a hormone event, not a personality
🔸 Years of under-eating = the #1 cause of "hormone issues"

The order of operations matters —

1️⃣ Feed yourself properly
2️⃣ Sleep 7–9 hours
3️⃣ Strength train
4️⃣ Then, if things don't resolve — THEN we look at bloodwork

Save this. Share with the friend who's been told her cycle is "just stress.

Your gut doesn't whisper.It shouts — and you've been taught to call it normal.Bloating by 3pm every day? Not normal.Drea...
24/04/2026

Your gut doesn't whisper.

It shouts — and you've been taught to call it normal.

Bloating by 3pm every day? Not normal.
Dreading the bathroom? Not normal.
Eczema, acne, flaring skin? Often gut.
Low mood that won't lift? Sometimes gut too.

Here are 4 signs your gut is asking for help —

🔸 You bloat after every meal
🔸 You're "regular" but not really
🔸 Your skin keeps flaring
🔸 Everything becomes a mood swing

The biggest lever for any of these? 30 different plants a week. Not 30 servings — 30 different ones. Herbs, seeds, spices, legumes, nuts, fruits, vegetables, wholegrains. All count.

Save this for the next time someone tells you "it's probably just stress 🙄

Let's end this one —Snacking doesn't ruin your metabolism. It doesn't "turn on fat storage." It doesn't "keep your corti...
22/04/2026

Let's end this one —

Snacking doesn't ruin your metabolism. It doesn't "turn on fat storage." It doesn't "keep your cortisol high."

That was marketing. Not physiology.

Here's what the research actually shows —

🔸 Body composition tracks total calories and protein — not meal frequency
🔸 Cravings are a blood sugar story, not a willpower story
🔸 Fear of snacks tends to CAUSE the bingeing people are afraid of
🔸 Neutralising food is the real treatment

So, friend — eat when you're hungry. Add protein and fibre. Stop apologising for the 4pm apple and peanut butter.

Save this for the next time someone tells you "but snacking slows your metabolism 😬

Girl to girl…Another cleanse isn't going to fix it.But 20 minutes of lifting, three times a week, will change your metab...
20/04/2026

Girl to girl…

Another cleanse isn't going to fix it.

But 20 minutes of lifting, three times a week, will change your metabolism, your hormones, and how you age. And no one is going to tell you that in a juice bar.

Here's what strength training actually does for a woman's body —

🔸 Muscle is your metabolic engine. Lose it and your metabolism quietly slows.
🔸 Lifting makes you insulin-sensitive. Better blood sugar, fewer cravings, less belly fat.
🔸 It's the only form of exercise proven to build bone — the thing you'll thank yourself for at 65.
🔸 And that "detox" you're paying for? Your liver does it for free, every single day.

So no, friend. You don't need another cleanse.

You need a barbell, a bit of consistency, and someone to remind you that the wellness industry has been selling you the wrong thing for a very long time.

Save this for the next time a detox tea pops up in your stories. And tag the friend who still thinks juice "resets" anything 🥂

I said what I said.Choose your sources wisely💅
23/03/2026

I said what I said.
Choose your sources wisely💅

D**k jy ’n vegetariese dieet is net slaai?D**k weer! Ek gesels oor die werklike voordele, moontlike slaggate en hoe om d...
17/03/2026

D**k jy ’n vegetariese dieet is net slaai?

D**k weer! Ek gesels oor die werklike voordele, moontlike slaggate en hoe om dit reg te doen.

🎙️ Skakel in op 19 Maart op RSG saam met Martelize Brink

Ons leef in ’n baie gejaagde wêreld, en goeie slaap word al hoe belangriker vir ons gesondheid.In hierdie week se episod...
12/03/2026

Ons leef in ’n baie gejaagde wêreld, en goeie slaap word al hoe belangriker vir ons gesondheid.

In hierdie week se episode op RSG DrieSestig – Jonk, gesels ons oor melatonien, die sogenaamde “slaaphormoon” waarvan almal praat. Wat is dit? Wanneer help dit regtig? En hoe pas dit in by goeie slaapgewoontes?

As dieetkundige sien ek gereeld hoe slaap, metaboliese gesondheid en energievlakke met mekaar verbind is. Daarom is dit ’n onderwerp wat my baie na aan die hart lê.

🎧 Luister na die volle gesprek – skakel in bio.

RSG driesestig thehealthfrequency

Melatonien is een van die mees gebruikte slaap-aanvullings — maar dit is eintlik ’n hormoon wat jou liggaam se interne k...
12/03/2026

Melatonien is een van die mees gebruikte slaap-aanvullings — maar dit is eintlik ’n hormoon wat jou liggaam se interne klok beheer.

Wanneer dit donker word, begin dit styg en help dit jou liggaam verstaan: dit is tyd om te slaap.
Maar werk melatonien aanvullings regtig?

🎙️ Ek gesels vandag 13:25 op RSG daaroor.

Your gut does much more than digest food.Research shows that the gut microbiome plays a role in hormone metabolism, part...
04/03/2026

Your gut does much more than digest food.

Research shows that the gut microbiome plays a role in hormone metabolism, particularly how estrogen is processed and eliminated from the body.

Certain gut bacteria produce enzymes that can influence whether estrogen is excreted or reabsorbed into circulation — a process linked to what scientists call the estrobolome.

The gut microbiome also interacts with the immune system, metabolism, and inflammation, all of which influence hormonal health. When the gut environment is disrupted, these processes may become less efficient.

This doesn’t mean gut health is the only factor affecting hormones — but it is an important piece of the puzzle.

Supporting gut health through fibre-rich foods, diverse plant intake, and overall dietary quality can help support the systems that regulate hormones.
Because in the body, everything is connected.





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