Janelle

09/09/2026

Bloating can tell us a lot about what’s going on underneath.

I always look at where it sits, when it starts & how it feels.

• 30–90 mins after eating → SIBO, fermentation, gas & pressure

• Upper belly, 1–3 hrs after eating → slower digestion, reflux or that heavy, full feeling

• Cramping + bowel changes → IBS or gut sensitivity

• Flat morning, bloated by evening → constipation or slow bowel motility

• Puffy, swollen & heavy rather than gassy → fluid retention & lymphatic flow may be contributing. Often worse later in the day, after sitting, travel or around hormonal changes.

Stress, hormones, food intolerances & gut bacteria can all play a part too.

In clinic, I look at the whole picture — gut health, digestion, bowels, hormones & lymphatic flow.

08/09/2026

08/09/2026

THE WAY WE EAT MATTERS

How meal timing & food order can support insulin, hormones & healthy ageing

Healthy insulin levels matter far beyond weight. They’re an important part of hormone and metabolic health, PCOS, cardiovascular and brain health, inflammation, gut health, healthy circulation and how well we age.

That’s why I look at not only WHAT we eat, but HOW & WHEN we eat.

A few things I like to focus on:

• Eat in the right order — fibre first → protein & healthy fats → carbohydrates last
• Leave around 3–4 hours between meals rather than grazing throughout the day
• Cinnamon or green tea — two of my favourite simple additions for their natural plant compounds & metabolic support
• Digestive bitters before meals to support digestion
• Soluble fibre daily — chia, flaxseed, psyllium, kiwi, avocado & vegetables to support gut health & bowel regularity
• Choose lower-GI fruit — berries, kiwi, apples, pears & oranges; around 2 serves daily
• Include omega-3s regularly — oily fish or a quality fish oil
• Walk after meals to support post-meal glucose control
• Prioritise sleep & stress management

Depending on the person, I may concern supplements to help.
Book a consultation if you need additional advice.

06/09/2026

One thing I’ve learnt after Perimenopause/ Menopause stubborn abdominal visceral fat needs a different approach.

Rather than simply eating less, I focus on supporting muscle, blood sugar, gut health & metabolism.

MY MORNING ROUTINE
• Water on waking ( my fav lemon water)
• 1 tbsp extra-virgin olive oil before breakfast
• 25–30g protein at breakfast.
• Fibre - 1–2 tbsp ground flaxseed daily
• Coffee only after breakfast.
• 20–30 calf raises to support glucose uptake

MY DAILY / FOCUS
• Strength training 2 x weekly , 2 x Reformer Pilates weekly.
• 20/ 30 min Incline walking /10-minute walks after dinner.
• Protein with every meal & most carbs earlier in the day
• Fish 2–3× weekly
• Less sugar, refined carbs, alcohol & grazing
• Finish eating around 3 hours before bed.
• Prioritise 7–9 hours sleep & stress management.
• Lympathatic massage regularly.

MY SUPPLEMENT SUPPORT
• Creatine 3–5g — muscle support.
• NAC 600mg — detox/antioxidant & liver support.
• ALA 300–600mg — glucose & insulin support or Chromium.
• Omega-3 1–2g EPA + DHA
• Magnesium glycinate 400mg at night to help sleep.
• Probiotic / Metagenics Akkermansia postbiotic — gut & metabolic support

For me, it’s not about restriction — it’s about consistently supporting muscle, insulin sensitivity, gut health & metabolism.

05/09/2026

Feeling a little sluggish or out of your normal rhythm?

Stress, travel, changes in routine and hormonal shifts during perimenopause can all affect how regularly your bowels move. Sometimes a few simple changes can make a real difference.

A few things I recommend:
• Magnesium citrate — start 150–200 mg elemental magnesium at night
• Extra virgin olive oil — 1 tbsp with breakfast
• PHGG — start around 5 g daily
• 2 green kiwis daily
• Targeted probiotics — strains matter
• Digestive enzymes — with main meals if you feel heavy or full
• Ginger, peppermint or fennel tea after meals
• 1.5–2 L water daily + electrolytes when needed
• 10-minute walk after meals

Try limiting: excess alcohol, refined/white foods, too much cheese, unripe bananas if they bind you up & inulin/chicory if it worsens bloating.

And remember — more fibre isn’t always the answer. If it makes you more bloated

04/09/2026

One thing I wish I’d taken more seriously earlier… STRESS.

Stress can affect us at every age — from teenagers and young adults through to perimenopause, menopause and beyond. It can influence hormones, cortisol, blood sugar, sleep and digestion, and may show up as anxiety, mood changes, headaches, poor sleep, cravings and stubborn abdominal fat.

A few things I personally prioritise as my life has been stressful lately :

• Protein-rich breakfast to support blood sugar.
• Coffee only after food & none after 12pm
• Paleo fibre daily & a quality probiotic daily for my gut-brain axis.
• Coconut water for hydration & electrolytes
• Magnesium glycinate + omega-3s
• Vitamin C & B-vitamin-rich foods
• Herbal teas — lemon balm, passionflower, chamomile & tulsi.
• Morning sunlight, lymphatic massage, walking in nature & breath work
• Walking & strength training, without overtraining .
• 7–8 hours sleep whenever possible having a sleep tea with Magnesium glyniate every night .

I’ve learnt that longevity isn’t only about what we eat or how much we exercise. How well we manage and recover from stress matters too.

Supporting your nervous system now is an investment in your hormones, brain, metabolic health and future health.

02/09/2026

What if the way you eat could support your mood, focus AND long-term brain health?

With my mum living with Alzheimer’s, brain health has become deeply personal to me — and something I wish I’d understood earlier.

The MIND diet is about feeding your brain with more of what it needs:

Leafy greens • berries • oily fish • walnuts • olive oil • colourful vegetables • whole grains • quality protein

And just as importantly — eat less of:
Refined sugar • ultra-processed foods • fried foods • pastries • processed meats • excess saturated fats

From a naturopathic perspective, I may also look at Omega-3/DHA, magnesium, vitamin D, zinc, iron + B vitamins, depending on individual needs.

Brain health risk factors can include:
High blood pressure • high cholesterol • insulin resistance/diabetes • excess weight • smoking • excess alcohol • inactivity • poor sleep • depression • social isolation • hearing loss

While the MIND diet isn’t a treatment for anxiety or ADHD, nourishing the brain and supporting healthy blood sugar can be an important part of supporting mood, concentration, energy and overall brain function.

Feed your brain now — not just when you get older.

02/09/2026

What if the way you eat could support your mood, focus AND long-term brain health reducing Dementia/Alzheimers?

With my mum living with Alzheimer’s, brain health has become deeply personal to me — and something I wish I’d understood earlier.

The MIND diet is about feeding your brain with more of what it needs:

Leafy greens • berries • oily fish • walnuts • olive oil • colourful vegetables • whole grains • quality protein

And just as importantly — eat less of:
Refined sugar • ultra-processed foods • fried foods • pastries • processed meats • excess saturated fats

From a naturopathic perspective, I may also look at Omega-3/DHA, magnesium, vitamin D, zinc, iron + B vitamins, depending on individual needs.

Brain health risk factors can include:
High blood pressure • high cholesterol • insulin resistance/diabetes • excess weight • smoking • excess alcohol • inactivity • poor sleep • depression • social isolation • hearing loss

While the MIND diet isn’t a treatment for anxiety or ADHD, nourishing the brain and supporting healthy blood sugar can be an important part of supporting mood, concentration, energy and overall brain function.

Feed your brain now — not just when you get older.

02/09/2026

Since my mum developed Alzheimer’s at 70, I wish I’d known earlier how much our health in midlife can matter for our brain later.

Now in my 50s, I’m much more proactive about my long-term brain health. These are my suggestions to help;

• Eating for brain health — Mediterranean/MIND-style foods: oily fish, berries, leafy greens, colourful vegetables, nuts, seeds, quality protein and less processed food.

• Supporting my gut — fibre, diverse plant foods, fermented foods where tolerated and targeted probiotics to support the gut–brain connection.

• My supplements — omega-3/DHA, B vitamins, vitamin D, magnesium, choline and targeted probiotics where appropriate.

• Weight training + walking — for muscle and metabolic health.

• Quality sleep — essential for healthy brain function.

• Lymphatic support + less stress — supporting relaxation and my nervous system.

The World Health Organization recognises that many dementia risk factors are modifiable through diet, movement and metabolic health.

Healthy ageing starts with looking after your brain earlier.