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Menopause Nutritionist

Using food to Thrive In menopause

16/03/2026

Why do you train? What did I miss?

15/03/2026

This is your reminder:
Stop leaving your progress to chance.
Meal prep isn’t about being “boring” because it’s about having the fuel ready so you don’t self-sabotage when you’re tired.
Eat for the goals you have, not the mood you’re in.
Comment “CHEAT” for my meal prep cheat sheet to get started.

14/03/2026

Being in your 50’s, adolescent old age …. 😂😂😂😂 tell me your thoughts?

13/03/2026

Being Dairy Free shouldn’t mean your protein goals take a hit. 🥥🚫
Most people make the mistake of swapping Greek yogurt for Coconut yogurt 1:1. Don’t do it. Greek yogurt is a protein source; Coconut yogurt is a fat source. If you don’t adjust your quantities, you end up with double the calories and almost zero protein. This is exactly how I hit my targets when I haven’t meal prepped:
The DF Strategy:
• The Base: Keep the coconut yogurt portion controlled (it’s for creaminess/fats, not macros!).
• The Muscle: You have to lean heavy on your powder. I use because it’s the only plant-based blend that doesn’t turn into “sand” in the bowl and tastes the best.
• The Pro-Tip: Add a tiny splash of water or nut milk to help the powder fold into the yogurt perfectly.
Are you a Dairy Free girl struggling to hit 100g+ of protein? Drop a “DF” below and I’ll send you my go-to high-protein swaps. 👇 for my matcha

11/03/2026

STOP scrolling. This is the Viral Dumpling Lasagna, but actually healthy. 🥟
I finally cracked the code on the macros for this so you don’t have to choose between comfort food and your goals. This is high-protein, low-stress, and officially a new favorite in my house. 😉
Want the full breakdown (calories + macros)?
👇 Comment “RECIPE” and I’ll send my version to your email this week!

10/03/2026

POV: You’re tired of your cravings winning. 🛑
Being in a calorie deficit is hard. Navigating menopause on top of it? That’s a boss-level challenge. If you’re struggling to stay on track, stop relying on willpower and start hacking your environment.
My Non-Negotiables:
• Purge the Pantry: If it’s a major temptation, it doesn’t live here. Period. 🏠
• The “One-Treat” Rule: Taking the whole container to the couch is a trap. Take ONE, put the rest away. 🍪
• The Deep Freeze: Freeze your portions. Forcing yourself to wait for a treat to thaw is the ultimate speed bump for mindless eating. 🧊
• Portion Control > Bulk Buys: Stop buying “family size” if you’re the only one eating it. Stick to pre-portioned packs to keep the math simple. 📉
Be honest with me in the comments: What is your BIGGEST challenge when it comes to sweet treats? 👇

09/03/2026

After our awesome trip to Japan it’s been about 4 weeks since I’ve done weight training and I knew about it today. Sharing this to remind you that we can do hard things, because it’s worth it. And the reason my body did such a great job snowboarding was because of my consistent training and being strong. So weather you are starting or you’ve had a break like me, we’ve got this ladies because if we don’t do anything we are losing 0.5-1% of muscle a year and muscle a the organ of longevity … did you train today?

08/03/2026

This time last week we were in Nozawa Onsen. A quaint little town on the side of a mountain with great snowboarding and traditional onsens. Loved our stay. Grateful for an awesome holiday in Japan.

07/03/2026

The new versions of 50 year olds are here. It’s never too late to come join the club. It is possible to have the best energy, mood, focus, sleep in midlife. Are you in?

06/03/2026

There are many things more important than how you look. What have I missed that’s important to you?

05/03/2026

Grateful for my life 🏂 🇯🇵 🥟 never know what’s around the corner. So find good in every day. I’m feeling so grateful right now. I get to live my 50’s doing the things I love with the people I love.

04/03/2026

There are limited food choices at Narita airport once you check in. And what is available is expensive or your choice comes from vending machines. Instead, we visited the Isetan Department store which has an incredible food hall in the basement. There are so many choices. We chose our dinner here and it did not disappoint. Save this for next time you are in Japan. 🇯🇵 enjoy

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Brisbane, QLD

Website

https://chanelketocoach.com/thrive-in-menopause/

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