The Fit Foodie

The Fit Foodie 🥑Permanent Fat Loss for Busy Women
✨End yo-yo dieting & get strong
🦋+10k transformations
(3)

Sally O’Neil • Nutritionist • BHSc Nutritional Med
🥑Permanent Fat Loss for Busy Women
✨End yo-yo dieting & get strong
🦋+10k transformations .8020
Eat with me 🔗 ↴

I just had my bloods taken and my doctor gave me a bio age of 7.5 years YOUNGER than my chronological age.Here’s what I ...
02/08/2026

I just had my bloods taken and my doctor gave me a bio age of 7.5 years YOUNGER than my chronological age.

Here’s what I know =
It all starts with proper building blocks 👉

Build it on solid foundations (get these right first):

* An ~80% whole-food diet - plenty of variety and 25g+ fibre a day.

* 2-3 litres of water - brain fog and low energy begin here!

* ~5g creatine monohydrate daily - one of the most well-evidenced supplements going, for muscle and cognitive support.

* Omega-3s - oily fish 2–3x a week, or a fish oil supplement if you’re falling short.

*Always read the label and follow the directions for use. If symptoms persist, talk to your health professional.

I love prescribing single-dose herbs to my clients because I can control dosage properly and know exactly what is working for their body at which amounts.

Monotherapy from Hivita is backed by scientific and clinical studies, with our products are developed in collaboration with leading scientists and research partners around the world.

Comment SUPPS to know more.

Sal ###

31/07/2026

Congrats xx

📌 GC winters
30/07/2026

📌 GC winters

Before you drop another $80 on a supplement an influencer swore by, read this. 🧴As a clinical nutritionist, most of what...
29/07/2026

Before you drop another $80 on a supplement an influencer swore by, read this. 🧴

As a clinical nutritionist, most of what’s in the “must-have” bin is fairy dust. Here’s the short list I actually recommend, and why:

→ Vitamin D: test, don’t guess. Get bloods from your GP, then supplement to a functional range

→ Magnesium glycinate (~300 to 350mg pm) for sleep, muscle relaxation and cramps

→ Creatine monohydrate (3 to 5g daily). Not just for gym bros. Strongest evidence we’ve got for holding muscle, strength and cognition as we age

→ Omega-3. Food first (2 to 3 serves oily fish a week), supplement the gap. EPA is the piece for mood

→ Saffron + ashwagandha with RCT support for mood and stress. Both are in HIVITA | Herbal Supplements Australia Happy Energy, one a day

→ Methylated B’s (B9 + B12), because the form matters

And the one non-negotiable no capsule replaces: protein. Around 2g/kg if you’re 35+. You can’t out-supplement a low-protein diet, and that’s the whole game.

Supplements fill gaps. They don’t do the work. If you want the food, the protein targets and the accountability to actually make it stick 👇

💬 Comment CHALLENGE and I’ll send you the link. 8 weeks, starts 3 August. $99 (usually $149), price rises midnight AEST.



Disclaimer: I’m a co-owner of HIVITA | Herbal Supplements Australia and helped design the range, because so much of what’s on shelf is rubbish and I wanted supplements I’d actually put my name to.

28/07/2026

New Halo full-length mirror = one consistent setup for all 8 weeks of my challenge. Same light, same spot, real progress. The final piece for the new Gold Coast home, and honestly the most useful.

Starting Monday - who’s in? 🙋‍♀️Comment CHALLENGE to join us. We all start together. X

Gifted by Crystalux Glass & Mirrors, opinions my own.

our GP has 12 minutes and a waiting room full of people. They’re not going to walk you through the numbers that actually...
27/07/2026

our GP has 12 minutes and a waiting room full of people. They’re not going to walk you through the numbers that actually shift how you feel after 35. So here they are. 👇

Save this for your next appointment:

→ You lose up to 8% muscle per decade after 30 and it accelerates in perimenopause
→ Over 35? Aim for ~1.6–2g protein per kg. Most women are getting half
→ Under 7 hrs sleep is linked to a 55% higher obesity risk
→ 25g fibre a day (most of us aren’t close)
→ Up to 10% bone density gone in the 5 years post-menopause

None of this is about doing more. It’s about doing the right things, in the right order, with someone checking your workings.

That’s exactly what my 8-Week Challenge is. Recipes built to hit YOUR protein and calorie targets, strength-first programming, and the external accountability that makes it actually stick.

Starts 3 August. $99 (normally $149) - next 48 hours only.

💬 Comment CHALLENGE and I’ll send you the link.

26/07/2026

Comment SUPPS for the single-doses I love and save for when you need to stock up x

26/07/2026

When you eat less, every meal matters more.
More clients are coming to me with hair loss, muscle loss, low energy and irritability. 🤔

Here’s what’s happening:
→ Reduced food intake = reduced micronutrient intake
→ Muscle loss accelerates if protein isn’t prioritised
→ GI side effects make nutrient absorption harder, not easier
→ Gut health, blood sugar stability and satiety all depend on fibre which most people on GLP-1s are falling short on!

The medication does its job.
Nutrition still has to do its job too.
You don’t necessarily need to eat more.
You need to eat smarter.

Nutritional therapy should be co-prescribed with every GLP-1 script.

It isn’t…and that’s the gap I work in.

Comment GLP1 and I’ll send you the link to book a discovery call. 🌿

25/07/2026

Join me@for my upcoming supplement education series - follow Clinical Nutritionist BHSc / Perimenopause for day 1 tomorrow x

Comment SUPPS if you’re keen for a monotherapy brand x

The most common message I get: “Sal, it was working and now it’s just... not.” 😅Nothing is wrong with you. In clinic thi...
23/07/2026

The most common message I get: “Sal, it was working and now it’s just... not.” 😅

Nothing is wrong with you. In clinic this is the most predictable pattern there is: as your body changes, the calories and macros that created your progress stop being the right ones. The plan didn’t fail. It expired.

Here’s what actually keeps results moving:

→ Macros calculated for YOUR body, not a generic template
→ Reviewed and adjusted every fortnight as you change 📈
→ Protein held high (35+ needs 2g/kg minimum)
→ Recipes built to hit your numbers, so it never lives in your head

Set and forget works for slow cookers. Not fat loss. 🍲

That’s exactly how the 8 week challenge runs. We start Monday 3rd August and your numbers are reviewed every fortnight so you never stall in silence.

Comment CHALLENGE and I’ll DM you the link 🤍🤍

Sal

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Mermaid Beach, QLD

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