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http://www.leptnutrition.com.au/, https://wellnesszone.janeapp.com.au/#/staff_member/1

LEPT Nutrition, Wellness Zone, Unit 3 8 Dugdale Street, Warwick, Perth (2026)

26/10/2026

🐢 WHAT’S YOUR MENOPAUSE STYLE? — THE SLOWED & STUCK

Does this sound familiar?

You wake up tired...
You hit an afternoon slump...
Your digestion feels slower...
Your body seems to be changing, particularly around your middle...
And the foods calling your name are often bread, biscuits or other comfort carbs.

You might describe yourself as:

“Sluggish.”
“Flat.”
“Heavy.”
“Stuck.”

🐢 You may recognise yourself in my SLOWED & STUCK menopause style.

But here's what I DON'T want you to do:

❌ Slash your calories
❌ Cut out every carbohydrate
❌ Skip meals to “speed up your metabolism”
❌ Blame yourself for not having enough willpower

Instead, let's look at what your body needs.

🥗 BUILD A BALANCED PLATE

Aim for roughly:

🥦 ½ vegetables
💪 ¼ quality protein
🌾 ¼ high-fibre, lower-GI carbohydrates
🫒 Plus healthy fats

🌿 DON'T FORGET YOUR GUT

Include fibre-rich foods such as:

Chia • Flaxseed • Lentils • Legumes • Vegetables • Wholegrains

Fibre helps support normal bowel function and provides fuel for your gut microbes.

💪 PROTECT YOUR MUSCLE

Strength training becomes increasingly important through midlife.

Muscle isn't just about looking toned—it supports strength, function and metabolic health as we age.

🚶 MOVE AFTER MEALS

Even a simple walk after eating is a practical way to add movement to your day.

And most importantly:

Feeling “Slowed & Stuck” doesn't mean your body is broken or that you need another restrictive diet.

It means it's time to look at the bigger picture:

FOOD + GUT + MUSCLE + MOVEMENT + SLEEP + YOUR INDIVIDUAL HEALTH

🐢 Are you a Slowed & Stuck?

👇 Comment B if this sounds like you.

Next week I'll open Lorraine's Supplement Toolkit and look at some of the supplements I may consider for this menopause style—and why they need to be personalised.

These menopause styles are an educational tool, not a medical diagnosis.

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

24/10/2026

🌿🦠 ARE YOU ACTUALLY EATING ENOUGH FIBRE?

“I eat pretty healthy...”

“I have vegetables with dinner...”

“I eat fruit most days...”

That's great—but are you actually getting enough fibre across the WHOLE day?

For Australian adult women, a useful daily benchmark is around 25g of fibre per day.

And it's surprisingly easy to fall short when most of your fibre is coming from one salad or a couple of vegetables at dinner.

So instead of thinking:

❌ “I need to eat loads of bran.”

Think:

🌿 WHERE CAN I ADD FIBRE THROUGHOUT MY DAY?

🥣 BREAKFAST
Oats, wholegrain cereal, chia seeds, flaxseed, berries or fruit.

🥗 LUNCH
Wholegrain bread, legumes, salad vegetables, avocado, nuts or seeds.

🍎 SNACKS
Fruit, nuts, seeds or vegetables with hummus.

🍲 DINNER
Aim for plenty of vegetables and regularly include beans, chickpeas, lentils or wholegrains.

And remember...

VARIETY MATTERS TOO. 🌈

Different plant foods provide different types of fibre and plant compounds.

That's good news because supporting your fibre intake doesn't require one expensive “gut health” food.

It's the everyday foods that count:

🫘 Beans + lentils
🥦 Vegetables
🍎 Fruit
🌾 Wholegrains
🥜 Nuts + seeds

And your gut microbes get something out of the deal too. 🦠

Certain fibres can be fermented by gut microbes, producing compounds such as short-chain fatty acids.

One important note:

⚠️ If your fibre intake is currently low, don't suddenly double it overnight.

Increase it gradually, drink adequate fluid and pay attention to how your gut responds.

Persistent constipation, diarrhoea, bloating or abdominal discomfort shouldn't simply be answered with:

“Eat more fibre.”

Sometimes we need to work out WHY.

🌿 THIS WEEK'S CHALLENGE:

Instead of counting every gram, look at your meals tomorrow and ask:

“Where's my fibre?”

👇 Which meal is hardest for you to get enough fibre into—BREAKFAST, LUNCH or DINNER?

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

19/10/2026

🔥 FIERY FLUCTUATOR? BEFORE YOU BUY ANOTHER MENOPAUSE SUPPLEMENT—WATCH THIS.

If you're dealing with hot flushes, night sweats, mood changes and unpredictable energy, here are three supplements I may consider as a Clinical Nutritionist.

💊 MAGNESIUM GLYCINATE
Magnesium supports normal muscle and nervous-system function and may be considered when relaxation and sleep are part of the picture.

💊 B-COMPLEX
B vitamins support normal energy metabolism and nervous-system function—but more isn't automatically better.

🌿 DIM + CALCIUM D-GLUCARATE
These are sometimes considered in practitioner-led approaches to estrogen metabolism and elimination.

But here's the important part:

Your menopause style doesn't tell me which supplements YOU need.

I also want to know about your diet, symptoms, gut health, medications, MHT/HRT and individual health history.

My approach?

FOOD FIRST.
ASSESS.
PERSONALISE.
THEN SUPPLEMENT WHERE APPROPRIATE.

👇 What menopause supplement are you most confused about?

Follow for the next Lorraine's Supplement Toolkit.

17/10/2026

🌿🦠 FIBRE 101: WHY YOUR GUT MICROBES NEED IT

When you eat fibre, you're not just feeding yourself...

You're feeding your gut microbes too. 🦠

Unlike carbohydrates that are digested and absorbed higher up in the digestive tract, some types of dietary fibre make their way to the large intestine.

And that's where things get interesting.

Certain gut microbes can ferment these fibres and produce compounds called short-chain fatty acids, including:

🟢 Butyrate
🟢 Acetate
🟢 Propionate

These compounds are involved in maintaining the gut environment and communicating with cells throughout the body.

But here's something important:

FIBRE ISN'T JUST ONE THING.

Different plant foods contain different types and combinations of fibre.

That's one reason I prefer to talk about VARIETY, rather than relying on one fibre supplement or eating the same vegetables every day.

Think:

🫘 Beans, chickpeas + lentils
🌾 Oats + wholegrains
🥦 Vegetables
🍎 Fruit
🥜 Nuts + seeds
🌱 Chia + flaxseed

And don't forget...

💩 Fibre also helps support normal bowel function—something that can become particularly relevant when constipation enters the menopause conversation.

But before you suddenly double your fibre tomorrow...

MORE ISN'T ALWAYS BETTER—ESPECIALLY OVERNIGHT.

If your current intake is low, increasing fibre too quickly can leave some people feeling more bloated or uncomfortable.

My approach?

🌿 Increase gradually
💧 Drink adequate fluid
🌈 Include a variety of plant foods
👂 Pay attention to your individual tolerance

And if persistent bloating, constipation, diarrhoea or abdominal discomfort is an issue, don't simply keep adding more fibre.

That's when we need to ask WHY.

So rather than thinking:

“Which gut-health supplement should I buy?”

Start with:

“What am I feeding my gut microbes?” 🦠🌿

👇 What's your favourite high-fibre food?

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

14/10/2026

SEARED BEEF & BEETROOT SALAD

Looking for a quick meal that's fresh, colourful and satisfying?

This Seared Beef & Beetroot Salad combines tender beef with beetroot, carrot, leafy greens and toasted pepitas, finished with a simple Greek yoghurt, Dijon and lemon dressing.

25 minutes | Serves 4

Per serving:
417 calories
21g protein
4g fibre

INGREDIENTS

600g beef strips
1 tbsp extra virgin olive oil, divided
2 tsp dried thyme
1½ tsp iodised salt
1½ tsp black pepper
2 carrots, peeled and grated
140g beetroot, cut into matchsticks
2 tbsp fresh dill, chopped
100g rocket
100g baby spinach
¼ cup plain Greek yoghurt, or lactose-free option
2 tsp Dijon mustard
1½ tbsp lemon juice
¼ cup pepitas, toasted

METHOD

Place the beef strips in a bowl with half the olive oil, thyme, salt and pepper.
Heat the remaining oil in a frying pan over high heat. Add the beef and cook until browned and cooked to your liking.
Meanwhile, combine the carrot, beetroot, dill, rocket and spinach in a large salad bowl.
Combine the yoghurt, Dijon mustard and lemon juice to make the dressing.
Divide the salad between bowls and top with the seared beef.
Drizzle over the dressing and finish with the toasted pepitas.

WHY I LIKE THIS ONE

It's simple, but look at the variety on the plate:

Beetroot. Carrot. Rocket. Spinach. Dill. Lemon. Pepitas.

You're also getting 21g of protein per serving.

For women in midlife, protein is particularly important as part of an overall dietary pattern that supports the maintenance of muscle.

And for gut health, variety matters too. Rather than looking for one magical “gut-health” food, focus on building a varied diet from everyday whole foods.

Protein. Fibre. Plant variety. Real food.

Save this recipe for an easy lunch or dinner.

Would you give this one a try?

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

12/10/2026

🔥 HOT. HUNGRY. IRRITABLE. AWAKE AT 2 AM?

You might recognise my Fiery Fluctuator style.

Your hormones may be fluctuating—but that doesn't mean food becomes irrelevant.

Start with the foundations:

🥚 Protein at meals
🥑 Healthy fats
🥦 Plenty of vegetables
🥗 Include cruciferous vegetables
☕ Look at caffeine
🍷 Look at alcohol
🍫 Don't let long gaps between meals leave you chasing sugar

🔥 Fiery women: how many of these sound familiar?

Next week: Lorraine's Fiery Supplement Toolkit.

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health

10/10/2026

🌿🦠 THE ESTROBOLOME: FASCINATING SCIENCE—BUT BEWARE OF “HORMONE DETOX” CLAIMS

You've probably started seeing words like:

“Estrogen detox”
“Clear excess estrogen”
“Fix your estrobolome”
“Rebalance your hormones through your gut”

They sound very scientific.

But the actual science is much more nuanced.

First—what is the estrobolome?

The estrobolome refers to gut microbial genes involved in the metabolism of estrogens.

Here's the simplified version:

1️⃣ Estrogens are metabolised by the body, including processing in the liver.

2️⃣ Some estrogen metabolites are conjugated and enter the intestine via bile.

3️⃣ Certain gut bacteria produce enzymes, including β-glucuronidase, which can deconjugate some of these estrogen metabolites.

4️⃣ This means some estrogen may potentially be reabsorbed and returned to circulation, while some continues towards excretion.

Pretty fascinating, isn't it? 🦠

But here's where we need to separate SCIENCE from MARKETING.

The existence of the estrobolome does NOT mean we can currently:

❌ Diagnose an “unbalanced estrobolome” from symptoms alone
❌ Assume high β-glucuronidase automatically means “too much estrogen”
❌ Tell every woman she needs to “detox estrogen”
❌ Take one probiotic or supplement and “fix” estrogen metabolism
❌ Promise that changing the microbiome will resolve menopause symptoms

Research into the relationship between the microbiome, estrogen and menopause is developing rapidly—but there is still a lot we don't know.

So what CAN we do?

Rather than chasing a “hormone detox,” I come back to the foundations that support overall gut and metabolic health:

🌿 Eat a diverse range of plant foods
🥗 Include adequate fibre
🫘 Include legumes, wholegrains, nuts and seeds where tolerated
🍓 Eat plenty of colourful plant foods
💧 Support regular bowel habits
🏃 Keep moving
💊 Use probiotics or supplements for a clear reason—not because a product promises to “detox estrogen”

Your liver already has sophisticated pathways for processing hormones.

Your gut microbiome can participate in estrogen metabolism.

But that doesn't mean we need to “detox” our hormones.

It means we have another fascinating piece of the menopause-health puzzle to keep investigating.

🌿 FOOD FIRST. SCIENCE FIRST. PERSONALISE THE REST.

👇 Have you seen a supplement or program promising to “detox estrogen” or “fix your estrobolome”?

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

07/10/2026

🌿🌮 BURRITO BOWL WITH QUINOA TOFU TACO FILLING

Gut-friendly food doesn't have to be boring.

This colourful burrito bowl is packed with different plant foods, fibre and protein—and it's ready in around 35 minutes.

🌿 19g FIBRE per serve
💪 20g PROTEIN per serve
🌈 Plenty of plant variety
🥑 Healthy fats from avocado + extra virgin olive oil

50g quinoa, uncooked
150g extra-firm tofu, crumbled
1 tbsp extra virgin olive oil
3g chilli powder
2g cumin
¼ cup oregano
2g garlic powder
1g iodised salt, or to taste
150g salsa, divided
5ml lime juice
1 tsp nutritional yeast
1 red capsicum, sliced
¼ head romaine lettuce, chopped
85g cooked black beans
1 avocado, diced

Instructions:
METHOD

1. Cook the quinoa

Cook the quinoa according to the packet directions.

2. Brown the tofu

Add the crumbled tofu to a dry non-stick frying pan over medium heat.

Cook, stirring regularly, for approximately 8–10 minutes or until just golden brown.

Transfer to a dish and set aside.

3. Make the taco filling

Add the extra virgin olive oil to the pan, followed by the cooked quinoa, chilli powder, cumin, oregano, garlic powder and salt.

Stir to combine, then add half the salsa, lime juice, nutritional yeast and browned tofu.

4. Make it crispy

Spread the quinoa and tofu mixture into an even layer in the pan.

Allow it to caramelise for 3–4 minutes before stirring and flattening again. Continue until the quinoa is slightly crispy.

Taste and add additional salt or lime juice if needed. Transfer the mixture to a dish and set aside.

5. Cook the capsicum

Add the sliced red capsicum to the same pan and increase the heat to medium-high.

Cook for 8–10 minutes until tender and slightly charred.

6. Build your burrito bowl

Divide the quinoa and tofu mixture, capsicum, romaine lettuce, black beans and avocado between two bowls.

Top with the remaining salsa and enjoy..

Then build your bowl

WHY I LIKE THIS ONE

This is exactly what I mean when I talk about PLANT VARIETY.

Different plant foods provide different fibres, resistant starches and plant compounds.

Rather than searching for ONE magical “gut-health food”, think about the variety you're putting on your plate across the week.

FOOD FIRST. VARIETY MATTERS.

👇 Would you make this for lunch or dinner?

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

05/10/2026

WHAT'S YOUR MENOPAUSE STYLE?

Menopause isn't one-size-fits-all.

One woman is hot, irritable and awake at 2am.

Another feels sluggish, her digestion has slowed down, and she can't understand why her body is changing.

Another is exhausted but can't switch off.

And another simply says:

“I don't feel like myself anymore.”

Sound familiar?

Which menopause style sounds most like YOU? 👇

🔥 A — FIERY FLUCTUATOR

Hot flushes • night sweats • mood swings • irritability • unpredictable energy • sugar or salty cravings

🐢 B — SLOWED & STUCK

Sluggish • afternoon fatigue • slower digestion • weight changes, particularly around the middle • comfort-carb cravings

⚡ C — WIRED & TIRED

Exhausted but unable to switch off • restless sleep • overwhelmed • stressed • palpitations • relying on coffee to keep going

💛 D — LOW & LOST

Flat • emotionally drained • unmotivated • disconnected • low libido • low energy • not feeling like yourself

👇 COMMENT A, B, C or D.

Over the coming weeks, I'm going to unpack each menopause style and explore:

🥗 Nutrition
🌿 Food strategies
🏃 Lifestyle support
💊 Lorraine's Supplement Toolkit

Because your friend, sister or colleague may be experiencing menopause VERY differently from you.

And the approach that suits her may not necessarily be the approach that suits you.

Which one are you? 🔥 A | 🐢 B | ⚡ C | 💛 D

These menopause styles are an educational tool to help identify symptom patterns. They are not a medical diagnosis.

Lorraine English | Clinical Nutritionist
Specialising in Menopause & Gut Health
LEPT Nutrition

LEPT Nutrition

26/10/2026

24/10/2026

19/10/2026

17/10/2026

14/10/2026

12/10/2026

10/10/2026

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05/10/2026

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