Alyssa Smith Health, PO Box 118, Suffolk Park (2026)

04/09/2026

Naked sugar.
Not fruit. Not carbs. Naked sugar: anything with nothing alongside it to slow down the metabolism of the sugar and create a spike and crash. 🎢

And here’s where most “no sugar” advice gets it wrong: an apple isn’t the problem. Neither is a carrot. Both are loaded with fiber, which is doing the slowing-down work for you. Don’t get me wrong: adding fat and protein is always a good idea. They are literally the building blocks of our cells and brain. But my kids get apples plain all the time, because their plates are built on protein and their blood sugar is stable enough to handle it.

Bread, banana, crackers… a different story. Much higher starch/sugar, barely any fiber. That one needs a seatbelt. Buckle up, buttercup!

So the rule in this house isn’t “nothing naked.” It’s: know which ones need help.

Needs pairing:
🍌 Banana: peanut butter, always
🌴 Medjool dates: stuffed with butter or almond butter, and objectively better that way
🧀 Crackers: cheese, never alone
🥖 Bread: LOTS of butter (it’s a health food, embrace it)

Fine on their own:
🍎 Apple
🥕 Carrot sticks

Both high fiber and lower in sugar. Both doing the work themselves.

Does it always get eaten? No. But it usually does, because it genuinely tastes better. A date with butter in the middle beats a plain date every single time.
Here’s why it works: fat, fibre and protein slow the digestion of sugar. That blunts the spike, which flattens the crash, which kills the cravings that follow it. And a body that isn’t riding a blood sugar rollercoaster thinks more clearly, sleeps deeper, and regulates its emotions better.

That’s not a wellness theory - it’s the physiology I teach in every workshop I run. 💡

I’ve been running this experiment in my kitchen for nearly six years, and on myself for longer. I’m the most metabolically healthy I’ve ever been, and

I have the labs to prove it.

What’s the one snack your kids will only eat naked, besides those rice crackers?

01/09/2026

One: the crunch. A raw carrot is doing more for a perimenopausal brain than most things in your supplement cupboard. 🥕

Carrot, capsicum, celery, snow peas…something raw, something you have to actually bite into. Just like every kid in Australia gets handed at 10am, and there’s real science behind why they do.

Two: the sip. Mineral water or electrolytes. By 10 am you are dehydrated again. The coffee hit and you haven’t rehydrated. 💧

Skip these and I need a second or third strong matcha - and that’s when the day starts running me instead of the other way around. Do these first, and if you still want the coffee after, have it. Paul from accounting can survive another ten minutes without your reply.

Here’s what’s actually happening when you chew something hard:

Vigorous chewing increases blood flow to the brain - including the hippocampus, your memory centre. It’s a physical pump. Smoothie diets and poor chewing have been linked to worse cognitive outcomes; hard chewing goes the other way. It also maintains your facial structure.

Set down the smoothie and starts chewing.

Celery, carrot and capsicum are over 90% structured water, delivering steady hydration alongside electrolytes. Your brain clears metabolic waste through the glymphatic system, which runs on fluid. I actually CRAVE my crunch n sip now.

The fiber feeds gut bacteria that produce anti-inflammatory compounds. The flavonoids in these vegetables - luteolin, apigenin - calm neuroinflammation.

Why this matters more for women:

Estrogen helps your brain use glucose for fuel. When estrogen drops in perimenopause, brain metabolism drops with it, creating an energy crisis no one told you about.

Women also carry more Alzheimer’s risk from the APOE4 gene than men do. Fibre, protein and hydration together support steady metabolic energy through that shift rather than letting it free-fall.

A raw carrot isn’t going to change your DNA. But how you fuel that gene expression, daily, for decades, absolutely matters.

What’s actually in your hand most mornings by 10:30…one of these, or the second latte?

Comment CRUNCH and I’ll send you the full breakdown.

31/08/2026

Calling all leaders, mothers, women around the world: these are the three things I will never do, and you should stop doing too, for the sake of your nervous system and everyone you encounter before 10am.

1. Caffeinate before true hydration. A glass of tap water isn’t going to cut it. Filtered, a squeeze of lemon, a pinch of Celtic sea salt. Set it up next to your bed before you go to sleep, because that’s the only way it actually happens. Coffee or matcha on a dehydrated body accelerates the stress response. Hydration calms the adrenals too.

2. Naked caffeine. Layer it with *fat and protein*. A scoop of collagen and a tablespoon of MCT oil. It’ll boost your metabolism too. Without fat and protein on board, you’re telling your body it’s an emergency, not just a regular Tuesday morning.

3. Touch my phone. Not for the first sixty minutes. Not without a meditation first. Scrolling to start the day is a recipe for reactivity and anxiety before you’ve even stood up. Paul from accounting does not need to hear from you before you’ve taken care of yourself.

I ran a billion-dollar lending channel for years believing sharp and regulated were the same thing. They’re not. The first three things you do each morning decide whether you lead the day or survive it. You can pivot later, but the message you send your nervous system in the first 30 minutes sets the trajectory more than anything that happens after.

As a women’s health coach and corporate wellness speaker, I don’t get the luxury of a bad morning setting off a bad day. Three tiny humans and everyone else’s nervous system are watching mine.

Here’s my morning, exactly:

💧 Filtered water, lemon, Celtic sea salt or Sodii electrolytes, sipped in bed

🍳 Fat and protein, or matcha with collagen and MCT oil, never caffeine alone

🧘 Meditation before anything else. I roll out of my bed and into a red light / Dr Joe Dispenza meditation

⏰ Caffeine an hour after waking, sipped with a little sun on my face

You cannot lead your team, parent your kids, or love your partner from survival mode.

Which of the three are you breaking most mornings?

27/08/2026

14 years in finance taught me how to survive turbulence, time zone changes, and a diet of adrenaline.

I was the queen of the band-aid - Panadol, coffee, whatever white wine was in the lounge - and I called landing “fine” even when I felt dead inside by the time I made it to baggage claim.

Turns out the flight was never the problem. 12 hours with no protein, dehydrated, sitting in a pressurised tube is a controlled stress test.

I’ve gotten a bit softer since becoming a crunchy mom in Byron Bay, but my most recent trip to LA proved to me protein is the magic ingredient to feeling good. If you want to age in reverse, or at minimum stop inflamm-aging,these are the minimum requirements I’m sharing right here. Save this for your next travel prep day.

PS if you’re pushing 40 or think you’re in perimenopause - same rules, higher stakes. Most women don’t come close to their protein minimum, 100g+ a day, and at this stage that’s not a small miss.

Protein supplies the raw materials your body uses to actually make progesterone and estrogen, and fuels the liver pathways that clear the excess once you’re done with it. Skip it consistently and you’re handing your hormones fewer building blocks right as your own production is declining.

We need hormonal infrastructure.

At 41, protein powder gets packed before the shoes. .nz vanilla bone broth because quality of protein powder is everything. Heres the hit list:

🐟 Two tins of sardines or mackerel- this is the hack - 25-33g protein, plus creatine, vitamin D, calcium, and the healthy fats from the olive oil they’re soaking in

💧 One bottle, prefilled with electrolytes, refilled after security, sipped the whole flight

🍋 Collagen bar or two .nutrition

🍵 Matcha, always with MCT oil, collagen, and raw milk

The way you consume your caffeine determines almost everything about your hormones for the day.

You can be ambitious and jet-lagged. You cannot be ambitious and depleted. Pack accordingly.

26/08/2026

Of course they want cake, but I’m lovingly serving gut and hormone health as the main dish.

I’m not running a nutrition seminar at my dinner table. I just don’t want my kids discovering food is information at 30, the way I did: mid-PCOS diagnosis, googling what “leaky gut” even meant.

Sugary, starchy, carb-based meals are not the foundation of a stable household. Most processed and restaurant meals create the same blood sugar and gut disaster as a store-bought piece of cake.

Life is not enjoyable when the climate of your home is unstable (like when you and your child return from a rowdy kids’ party with too much sugar). Ever notice that in your own house?

What foods are offered is up to me. It’s never occurred to my daughters that it would be otherwise.

Sauerkraut is on the table most days. So is quality protein. So is cake, occasionally.

Here’s what I’m actually building: a household where food is fuel, medicine, culture and bonding, all at once.

My kids don’t love every vegetable, but they know it belongs on their plate, and they almost always try a bite. They also lose their minds over cake, loudly. That’s not a contradiction. That’s the whole point.

The foundation comes first: protein that stabilises their blood sugar so they’re not feral by 4pm (or just less so, let’s be honest). Sauerkraut for the gut bacteria quietly running half their immune system. Free-range chicken instead of whatever’s cheapest and saddest.

That’s not negotiable, and it’s also not a big deal…it’s just what’s for dinner, the same way it was Sunday’s batch-cooked lamb and vegetable soup.

Once that foundation is built, having some cake isn’t a threat to anything. Cake doesn’t undo it. It’s just cake.

I decide what’s on the table. They decide how they feel about it, from a much more stable and satiated place.

24/08/2026

Everyone knows they should eat more sardines. Nobody does it. Because the real question was never “are they healthy”. It’s: “how do you actually eat these without hating your life for thirty seconds”?

First, they must be in olive oil. Sardines in water is torture. Don’t even try them.

But real quick on the health part, because it matters: protein isn’t just about hitting a number.

It’s about the * quality* of that number. Most of the chicken we eat at restaurants - hormone-filled, antibiotic-treated and finally, chlorine/treated - is technically “protein,” but with a side of gut issues.

Grams on a scale don’t tell you that story. If you’re hurting your gut, you are hurting your weight loss and muscle gain goals. Simple.

Sardines don’t have that problem. Small fish, short food chain, minimal mercury. Wild-caught, they’re one of the cleanest proteins available.

Here’s what you’re actually getting:

🐟 20-25g of healthy-fat-marinated-protein per tin; clean, no hormone or antibiotic exposure

🦴 Calcium from the soft edible bones: better bioavailability than most supplements

🧠 Omega-3s that actually fight inflammation, not just claim to ☀️

B12 and selenium, quietly running your energy and thyroid function

❤️ One of the lowest-mercury fish options that still delivers this much nutrient density

Now:

How to eat them without gagging:

🌶️ Fermented peppers or kimchi on top; the acid and heat completely change the flavour

🌿 A hot sauce you love!
This is my go-to.

🍋 Lemon, always, non-negotiable

🧂 On gluten-free seeded crackers with good butter or cream cheese

🥑 Mashed into a clean mayo or into avocado, like a rough pâté, add in the sea salt, lemon and dill if you’re feeling fancy, then layer on a piece of buckwheat or fresh sourdough toast

I buy Good Fish wild sardines, in olive oil, NEVER brine. The oil is doing you a favour, in terms of taste and nutrients.

Sardines are a long game and best started today, so let me know your questions below 🐟💭💬

12/08/2026

Just checking in 👀

09/08/2026

It’s kinda chic to quit being a short order cook to tiny tyrants. I also refuse to deprioritize nutrition just because I am “busy.” Not a homestead homemaker but also not a drive-thru mom living with quiet shame.

Every dinner in this house runs on the same protocol: protein, fat, fiber, whole foods, one pot, one meal. Not identical plates - my toddlers actually eat the meat off the bone while the rest of us use knives 😂 - but everyone’s eating the same balanced plate, not four separate negotiations I’m managing standing at the stove with zero patience left.

That’s the part nobody tells you about dinner: it’s one meal you can control. So I stopped auditioning for a job nobody was paying me for - short-order cook to three tiny customers - and built one system instead.

Here’s mine, exactly:

🥩 Protein — a big cut of meat, slow cooked in bone broth
🧈 Fat — ghee or butter, always
🥦 Fiber — broccoli, leek, green beans
🍠 Complex carb — sweet potato and carrot, smashed
🌿 Plenty of herbs
🍽️ Everyone eating, table set, ideally done by 5:30pm

Nobody’s starved. Nobody’s had a bespoke dinner. Everyone’s blood sugar, including mine, is stable enough to survive bedtime — and there’s one pot to clean.

This is what capacity looks like at 5:30pm. Not sacrificing what matters. Just building a system so it doesn’t cost you everything to have it.

One pot. One table. Everyone eats the same foundational nutrients. 🤌

02/08/2026

It took me three years to type one sentence.

*It all begins with blood sugar balance.*

That’s it. That’s the sentence.

Three years, because in this space everyone has a method, a framework, a hot take…and I didn’t want to add mine to the pile. I had to be certain this was the foundation I would stand behind. For mothers, women, and honestly for men and children too.

Here’s what I wasn’t saying: I built a 140-person lending channel across five states, originating a billion dollars a year. Ten hour days. One of the most exciting times of my life.

I was also the queen of the band aid. Pushing through on panadol, lattes and cloudy bay. And I hid it perfectly: leaky gut, PCOS, recurring UTIs, high blood pressure, anxiety. Nobody I worked with knew a thing.

Then I paid it.

Ten years of rebuilding, three daughters including twins, and one question I couldn’t put down: what is the ONE foundation a woman can actually build on?

Blood sugar. And blood sugar begins with breakfast.

Mine this morning, exactly: a palm sized piece of chicken thigh, grated carrot, a big spoon of sauerkraut, half an avocado, eaten before my first coffee. Ten minutes. That’s the whole entry point.

What’s the one sentence you’ve been scared to say out loud?

Alyssa Smith Health

04/09/2026

01/09/2026

31/08/2026

27/08/2026

26/08/2026

24/08/2026

12/08/2026

09/08/2026

02/08/2026

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