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WELLNESS
Muscle, Mitochondria, and Metabolism: The Missing Link in Women’s Health Over 40
As women move into their 40s, metabolic health becomes an increasingly important factor in maintaining energy, body composition, and long-term wellness. Many women experience weight gain, fatigue, and reduced exercise performance despite no major changes to their diet or activity levels. What is often overlooked is the role of muscle and mitochondria in these metabolic shifts.
Muscle is more than just a tool for movement. It is a key metabolic organ that regulates blood sugar, supports mitochon…
Beyond Weight: Understanding Metabolic Dysfunction in Women
Metabolic dysfunction is a silent yet widespread issue affecting countless women, often without obvious external signs. As health practitioners, we need to look beyond body size and weight as indicators of metabolic health. The reality is that metabolic dysfunction can impact women of all body types, making it essential to understand the complex factors driving it. By addressing these root causes and supporting women with informed, compassionate care, we can help them reclaim their health and vi…
Metabolic Health in Female Athletes: Performance Beyond the Scale
For female athletes, metabolic health is about so much more than weight or body composition—it’s the foundation of energy production, recovery, endurance, and overall performance.
Many athletes focus on macronutrient balance, training loads, and body composition, but metabolic dysfunction can sneak in even when someone appears fit and strong. In fact, female athletes are particularly vulnerable to energy imbalances, insulin resistance, and hormonal disruptions that can impact performance and lo…
The Mid-Life Metabolic Shift: Understanding Perimenopause, Insulin Resistance, and Weight Changes in Women Over 40
As women reach their 40s, their metabolism begins to undergo a profound transformation—one that isn’t simply about “getting older” but is driven by hormonal recalibration, changes in insulin sensitivity, and shifts in muscle and mitochondria function. These metabolic changes can bring unexpected weight gain, energy fluctuations, and increased difficulty managing body composition, even for women who have always maintained a healthy lifestyle.
For health practitioners, understanding the complexit…
The Teenage Hormone Rollercoaster – Why Mood, Energy & Performance Are Tied to Nutrition
Teenage years are a wild ride of hormonal changes, growth spurts, and shifting energy levels. Whether it’s mood swings, sluggish mornings, acne breakouts, or a sudden drop in focus, hormones are in the driver’s seat—but what teens eat can either fuel or fight these changes.
In this article, we’ll explore how nutrition directly impacts teenage hormones, mood, and energy levels, plus practical ways to stabilise blood sugar, balance stress hormones, and fuel focus through food.
The Hidden Impact …
Understanding Circadian Rhythm and Sleep
As we know, Sleep is one of the most fundamental aspects of human health, yet many people struggle with getting quality rest. For athletes and those in training, proper sleep is essential for muscle recovery, performance, and overall well-being.
One of the most critical factors influencing sleep is the circadian rhythm - our internal biological clock that regulates our sleep-wake cycle. Understanding how this rhythm works and what affects it can help improve sleep quality, boost energy levels, pe…
Stay healthy around Christmas: 12 days of Health
Christmas is a magical time of year filled with joy, laughter, and celebrations. Yet, let’s be honest – it also comes with its fair share of challenges when it comes to staying healthy. With delicious meals, endless parties, social gatherings, and the stress of hosting or traveling, it’s easy to let your wellness goals take a backseat.
The good news? You can enjoy the holidays without sacrificing your health. It’s all about finding balance and making thoughtful choices that work for you.
To he…
Should Teenagers Supplement?
The teenage years mark a crucial period of growth and development, both physical and mental. During this time, teenagers undergo rapid body changes, placing unique demands on their nutritional needs.
As a sports nutritionist/naturopath, I often encounter questions regarding the role of supplements in teenage diets.
Should teenagers supplement? Is it necessary, or even safe, for them to do so?
In this article, we'll explore these questions and the potential benefits and risks of teenage supple…
Metabolic Health and Vitality for Women Over 40
In this podcast episode, Lara Briden and I share a closer look at metabolic health for women over 40, specifically:
- The missing health science for mid-life women and the science sex gap.
- The dynamics between insulin, mitochondria, and cellular metabolism.
- How the nutritional advice often suggested for men and young women does not always apply to mid-life women.
- The role of muscle and mitochondria in health and metabolism.
- Updated weight loss strategies for women over 40.
- If the ketogenic…
Does Exercise Help The Immune System?
I recently wrote a blog on training, exercise, and being sick. You can find my guide on how to gauge if you should train or compete while sick here.
I’ve had a lot of feedback from peeps saying it’s a quick and easy way to help them decide if they should skip a day or not.
And what I heard from a lot of you is that at times, there's a lot of pressure to “show up.” Some of you DM’d or emailed me saying you had a sense of re…