Nicole Nawrot - Naturopath

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Aldinga Beach, SA
Nicole Nawrot - Naturopath

I help women to thrive through peri-/ menopause by using western herbalism 🪴 and food as medicine ✨

23/05/2026

𝗠𝗼𝘀𝘁 𝘄𝗼𝗺𝗲𝗻 𝗱𝗼𝗻'𝘁 𝗸𝗻𝗼𝘄 𝘁𝗵𝗶𝘀 𝗶𝘀 𝗵𝗮𝗽𝗽𝗲𝗻𝗶𝗻𝗴 𝘁𝗼 𝘁𝗵𝗲𝗶𝗿 𝗯𝗼𝗻𝗲𝘀.

In the 5–7 years around menopause, you can 𝗹𝗼𝘀𝗲 𝘂𝗽 𝘁𝗼 𝟮𝟬% 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗯𝗼𝗻𝗲 𝗱𝗲𝗻𝘀𝗶𝘁𝘆. Not gradually over decades, but rather in just a few years.

And the tricky part is that you won't feel it. Bone loss is silent. There are no symptoms until something breaks.

What's driving it is oestrogen. As levels start fluctuating in perimenopause, one of the first things affected is your bones. 𝗢𝗲𝘀𝘁𝗿𝗼𝗴𝗲𝗻 𝗶𝘀 𝗮 𝗸𝗲𝘆 𝗽𝗿𝗼𝘁𝗲𝗰𝘁𝗼𝗿 of bone mineral density and as it drops, so does your protection.

By the time you reach your 60s, 1 in 10 women has osteoporosis. 1 in 2 postmenopausal women will have a fracture in their lifetime.

But very importantly, these aren't inevitable statistics. They are a reminder that 𝗽𝗲𝗿𝗶𝗺𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗲 𝗶𝘀 𝗮 𝘄𝗼𝗻𝗱𝗲𝗿𝗳𝘂𝗹 𝘄𝗶𝗻𝗱𝗼𝘄 𝗼𝗳 𝗼𝗽𝗽𝗼𝗿𝘁𝘂𝗻𝗶𝘁𝘆 💕

The right nutrition, exercising the right way and, if needed, adding carefully chosen supplements, can make a real difference to your bone health long-term.

🦴❤️

08/05/2026

If you're a woman in your 30s, 40s or 50s and the 𝘄𝗲𝗶𝗴𝗵𝘁 𝗷𝘂𝘀𝘁 𝘄𝗶𝗹𝗹 𝗻𝗼𝘁 𝗯𝘂𝗱𝗴𝗲, 𝗜 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝘄𝗶𝘁𝗵 𝘁𝗵𝗮𝘁.

🍀 I know from personal experience how frustrating it is. You're eating well, you exercise more, and nothing is shifting. Or maybe the weight is creeping up despite your best efforts. And every time you get your bloods done, you're told everything looks 'normal.'

🍀 It's not in your head, and no, your body has not turned on you. It's also 𝗻𝗼𝘁 𝗮 𝘄𝗶𝗹𝗹𝗽𝗼𝘄𝗲𝗿 𝗽𝗿𝗼𝗯𝗹𝗲𝗺.

🍀 This is about finding what has shifted underneath the surface. Because there is almost always a reason: 𝗶𝗻𝘀𝘂𝗹𝗶𝗻 𝗿𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲, 𝗲𝗹𝗲𝘃𝗮𝘁𝗲𝗱 𝗰𝗼𝗿𝘁𝗶𝘀𝗼𝗹, 𝗮 𝘀𝗹𝘂𝗴𝗴𝗶𝘀𝗵 𝘁𝗵𝘆𝗿𝗼𝗶𝗱, 𝗴𝘂𝘁 𝗵𝗲𝗮𝗹𝘁𝗵, 𝗵𝗼𝗿𝗺𝗼𝗻𝗮𝗹 𝗰𝗵𝗮𝗻𝗴𝗲𝘀 - something that is quietly working against you, that no amount of discipline will fix until it's identified and addressed.

🍀 I specialise in exactly this: working with peri-/menopausal women to find the real reason the weight isn't moving and then doing something about it.

🌸 I run a 12-week personalised program where I use specific metabolic markers from a blood test to build a nutrition plan around 𝙮𝙤𝙪𝙧 𝙪𝙣𝙞𝙦𝙪𝙚 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺.

🌸 It was a real eye opener for me to realise that not only how much and which foods I ate mattered, but just as importantly the timing of my meals made a huge impact on shifting things!

🌸 For me, this was a missing piece of my own health puzzle: balancing my hormones meant 𝗯𝗲𝘁𝘁𝗲𝗿 𝘀𝗹𝗲𝗲𝗽, 𝗺𝗼𝗿𝗲 𝗲𝗻𝗲𝗿𝗴𝘆, it 𝗹𝗶𝗳𝘁𝗲𝗱 𝘁𝗵𝗲 𝗯𝗿𝗮𝗶𝗻 𝗳𝗼𝗴 that had weighed me down, and the slight 𝗽𝗮𝗶𝗻 𝗶𝗻 𝗺𝘆 𝗸𝗻𝗲𝗲𝘀 that had started to creep in (which I had dismissed as 'just getting older') completely disappeared.

I'm really passionate about helping women find their way back to feeling like themselves, so if any of this resonates, I'd love to offer you a 𝗳𝗿𝗲𝗲 𝟭𝟱-𝗺𝗶𝗻𝘂𝘁𝗲 𝗱𝗶𝘀𝗰𝗼𝘃𝗲𝗿𝘆 𝗰𝗮𝗹𝗹 for a chat and to see if this is something you'd be interested in.

Just shoot me a DM or comment below 💖

03/05/2026

Protein becomes especially important during perimenopause.

As oestrogen declines, women naturally lose muscle mass and bone density more quickly. Prioritising protein at each meal 𝗵𝗲𝗹𝗽𝘀 𝗽𝗿𝗲𝘀𝗲𝗿𝘃𝗲 𝗺𝘂𝘀𝗰𝗹𝗲, 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝗯𝗼𝗻𝗲 𝗵𝗲𝗮𝗹𝘁𝗵, 𝘀𝘁𝗮𝗯𝗶𝗹𝗶𝘀𝗲 𝗯𝗹𝗼𝗼𝗱 𝘀𝘂𝗴𝗮𝗿, 𝗮𝗻𝗱 𝗸𝗲𝗲𝗽 𝗲𝗻𝗲𝗿𝗴𝘆 𝗮𝗻𝗱 𝗺𝗼𝗼𝗱 𝘀𝘁𝗲𝗮𝗱𝗶𝗲𝗿.

Adequate protein also aids 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗳𝗿𝗼𝗺 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 and supports 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺, which can shift during this stage. Making protein a daily focus is one of the simplest ways to protect long-term strength and vitality.

Personally, I aim for a roughly palm-sized portion of protein with each meal: This can be two eggs, natural yoghurt, a piece of chicken, a can of sardines, a cup of lentils or other legumes. Then I add my veggies, salads, carbohydrates and make sure there are some healthy fats in there too.

I like to keep it easy peasy for my everyday meals ✨

28/04/2026

⏰ Intermittent fasting is everywhere right now, and for some people, it works well.
But if you're in perimenopause and you've been trying it without much success, there's a good reason for that.
Perimenopause is already a time of heightened stress on the body:
💥 Oestrogen and progesterone are fluctuating
💥 Cortisol regulation becomes more sensitive, and
💥 Blood sugar balance gets harder to maintain
⏰ Going long periods without food adds another layer of stress on top of an already stretched system.
The result?
💥 Cortisol rises further, driving more fat storage around the middle, worsening sleep, amplifying mood swings, and making that stubborn weight even harder to shift.
💥 Appetite-regulating hormones also take a hit, which can quietly lead to under-eating at exactly the time your body needs more protein, fibre, and key nutrients to protect muscle mass, bone density, and energy levels.
This doesn't mean you're doing something wrong if you've tried it. It means the approach wasn't designed with 𝘺𝘰𝘶𝘳 hormones in mind.
⚖️ A more supportive strategy for this stage of life is regular, balanced meals that 𝘄𝗼𝗿𝗸 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗵𝗼𝗿𝗺𝗼𝗻𝗲𝘀 𝗿𝗮𝘁𝗵𝗲𝗿 𝘁𝗵𝗮𝗻 𝗮𝗴𝗮𝗶𝗻𝘀𝘁 𝘁𝗵𝗲𝗺, stabilising blood sugar, keeping cortisol in check, and giving your body the consistent nourishment it's asking for.
𝙏𝙝𝙞𝙨 𝙞𝙨 𝙤𝙣𝙚 𝙤𝙛 𝙩𝙝𝙚 𝙘𝙤𝙧𝙚 𝙥𝙧𝙞𝙣𝙘𝙞𝙥𝙡𝙚𝙨 𝙗𝙚𝙝𝙞𝙣𝙙 𝙩𝙝𝙚 𝙬𝙖𝙮 𝙄 𝙬𝙤𝙧𝙠 𝙬𝙞𝙩𝙝 𝙩𝙝𝙚 𝙬𝙤𝙢𝙚𝙣 𝙬𝙝𝙤 𝙘𝙤𝙢𝙚 𝙩𝙤 𝙨𝙚𝙚 𝙢𝙚, 𝙖𝙣𝙙 𝙩𝙝𝙚 𝙙𝙞𝙛𝙛𝙚𝙧𝙚𝙣𝙘𝙚 𝙞𝙩 𝙢𝙖𝙠𝙚𝙨 𝙞𝙨 𝙨𝙞𝙜𝙣𝙞𝙛𝙞𝙘𝙖𝙣𝙩.
💬 Have you tried intermittent fasting during perimenopause? I'd love to hear your experience!

28/03/2026

🌙 𝗧𝗵𝗲 𝘀𝗹𝗲𝗲𝗽 𝗮𝗻𝗱 𝘄𝗲𝗶𝗴𝗵𝘁 𝗴𝗮𝗶𝗻 𝗰𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻

You might assume poor sleep leads to weight gain because you're too tired to exercise or you reach for extra snacks.

And yes, that happens.

But what's going on 𝘪𝘯𝘴𝘪𝘥𝘦 your body is even more significant.

𝗛𝗲𝗿𝗲'𝘀 𝘄𝗵𝗮𝘁 𝗽𝗼𝗼𝗿 𝘀𝗹𝗲𝗲𝗽 𝗱𝗼𝗲𝘀 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺:

💤 When you're not sleeping well, your cortisol stays elevated, especially at night when it should be dropping. High cortisol tells your body to store fat, particularly around your middle.

💤 Your insulin sensitivity drops. Even if you're eating the same foods, your body struggles to process sugar properly, leading to blood sugar swings and more fat storage.

💤 Your hunger hormones shift. Leptin (which tells you you're full) drops, while ghrelin (which makes you hungry) rises. Suddenly you're craving carbs and sugar. This is not a willpower issue, it's hormonal.

💤And yes, you move less without realising it. When you're exhausted, you naturally conserve energy throughout the day. Fewer steps, more sitting.

And on top of this, in perimenopause, this is amplified.

Your nervous system is already more sensitive. Sleep disruption hits harder and your body holds onto weight more stubbornly.

If you're struggling with weight that won't budge despite eating well, poor sleep might be playing a role there.

01/05/2025

Blood sugar balance. Not only important for people with diabetes!

There is a good reason why healthy blood sugar regulation is a central focus in my practice: It plays a foundational role in overall well-being.

🥗 Balanced blood sugar levels are key for everyone’s energy, mood and long-term health!

🧬 Did you know that maintaining balanced blood sugar levels can improve everything from energy to brain function?

⚖️ When glucose levels stay within a healthy range, your body can efficiently convert food into energy without overproducing insulin.

🧠💪 This helps reduce inflammation, supports hormone balance, and lowers the risk of conditions like type 2 diabetes, heart disease, and even cognitive decline.
Thankfully it is an area where progress can often be made with just a few simple changes to diet and lifestyle.

✨ Small adjustments that can lead to significant, lasting benefits!

➡ I will address HOW to make change happen in future posts. But in the mean time, throw your hands up 🙌 in the comments if you would like to have my top 5 tips for balancing blood sugar levels.

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Aldinga Beach, SA
5173

Website

http://www.nicolenawrot.com.au/

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