Nicole Barber - Dietitian/Nutritionist

07/08/2025

You don’t need another reset.
You need a rhythm.

You’ve tried eating less.
You’ve exercised more.
You’ve tracked, restricted, and pushed through.

But your body’s changing — and the old rules?
They don’t work anymore.

You’re not lazy. You’re not broken.
You’re in a new season. And your nutrition needs to meet you there.

This isn’t about being skinny.
It’s about strength. Energy. Feeling like you again. Without fear around food. Without another “start over Monday.”

That’s what I support women to do inside my 1:1 program.

We rebuild from the inside out — metabolism, mindset, meals.
With a clear structure that fits into your life.

Just clarity. Confidence. Consistency.

If you’re ready to stop fighting your body and start working with it —
DM me READY and I’ll send you the details.




https://www.instagram.com/reel/DNB3T1XTmX0/?igsh=MW9vdG82NXg4ZWZ6bg==

30/07/2025

Nothing fancy—just a quick dinner that happens to support your gut and your hormones.

I talk a lot about the gut-hormone link (see yesterday’s post for the why) 👈
But here’s the how:
👉 A simple mince + lentils combo gives your gut the fibre it loves
👉 Which helps your body manage estrogen more smoothly
👉 And might mean fewer hormone rollercoasters

It doesn’t need to be complicated. Just real food.

🌱 Save this as a reminder that hormone support can start in your frying pan.



https://www.instagram.com/reel/DMt8RyNSkfn/?igsh=eDd3ZmxraHg0Y28y

28/07/2025

Your gut and hormones are in constant conversation—especially during perimenopause.

One key messenger? The estrobolome—a group of gut bacteria that helps regulate how your body breaks down and clears estrogen.

When your gut is thriving, it supports hormone balance
But when gut health is off? Estrogen can build up or be recycled in ways that may worsen symptoms like:
• Heavier periods
• Breast tenderness
• Mood swings or bloating

🌱 Supporting your gut can mean fewer symptoms. Here's how:
🥦 Fiber-rich foods feed good bacteria
🥣 Fermented foods help boost diversity
🌿 Prebiotic-rich plants help fuel your microbiome

Some early research suggests that a healthy gut microbiome may help regulate estrogen levels and reduce inflammation (Baker et al., 2017).

✨ It’s not just what your hormones are doing—it’s how your gut handles them that can make a difference.

👇 Drop a 🌿 below and I’ll send you my free Gut-Hormone Food List!

14/07/2025

Blood sugar swings during perimenopause are real—and they’re often misunderstood.

As estrogen fluctuates, insulin sensitivity may decrease, increasing your risk of crashes, cravings, and fatigue.

The fix is not to cut carbs, but to balance your meals with:
🔸 Protein
🔸 Fibre
🔸 Healthy fats

Want to feel steady and focused all day? Focus on plate balance. 💪
🔸 Protein - aim for 25-30g in each meal
🔸 Fiber - you can include more fibre by leaving skins on veggies+fruits; adding pulses, and picking wholegrains when possible
🔸 Healthy fats - add in olive oils, avocados, nuts and seeds to your meals

Reference: Journal of Women's Health, 2018 – Estrogen decline is associated with impaired glucose regulation.

26/06/2025

Real change takes time—and that’s why I created Restore.

Over the years, I’ve seen so many women book a single consultation, hoping for a quick fix that have been building for years —whether it’s weight struggles, PCOS, perimenopause, yo-yo dieting or body image concerns.

And while a 45-minute session can provide valuable insights, it’s not enough to create the deep lasting change most women are craving.

That’s why I created Restore, an 8-week coaching program designed to help women break free from the cycle of dieting, frustration, and self-doubt.

Restore isn’t about rigid rules or unrealistic goals. It’s about strategy. Understanding your body, supporting your hormones and creating habits that actually stick.

With time, trust and support- we make real progress together.

✨ Curious if Restore is the support you’ve been missing? Link in Bio for more information, or DM

03/06/2025

Overeating isn’t about the food—it’s about your brain’s reward system.

When you’re tired, stressed, or emotionally drained, your brain craves dopamine—a chemical that gives you a quick hit of pleasure and relief. Why? Because dopamine is your brain’s way of saying, “I need to feel good right now.”

The science: When you eat foods high in sugar or fat, your brain’s reward center lights up, releasing dopamine. This creates a temporary sense of comfort and satisfaction. Over time, your brain starts associating food with relief, and this becomes a wired habit. It’s not about hunger—it’s about survival.

❤In those moments, you might hear yourself think, “I deserve this.” And you know what? You’re not wrong. You do deserve comfort. But what’s really happening is your body is trying to cope. It’s saying, “I’m tired. I need something to help me feel okay.”

You’re not failing by reaching for food — you’re listening to your body. It’s asking for something, and sometimes that’s food. But other times, it’s rest, connection, or even just a moment to breathe.

💡 Did you know? Studies show that chronic stress can increase cravings for high-calorie foods, especially in women. This is because stress hormones like cortisol amplify the brain’s reward response to food. It’s not about willpower—it’s biology.

💛 The next time you feel the pull to eat, pause and ask yourself:

“What do I really need right now?”
“Is it food, or could it be rest, movement, or connection?”

And practice a new behaviour, which will increase dopamine. For my list of 10 dopamine increasing strategies you can try, comment below "list", and I will email them over to you.

You have the ability to rewire your habits and create a healthier relationship with food and your body.

06/05/2025

🌀 “Why am I gaining weight even though I haven’t changed anything?”
Let’s talk hormones. 👇

➡️ In your 40s and 50s, your hormones start to shift—and that can seriously affect how your body looks and feels.

⚖️ Lower oestrogen = More fat around your tummy
🧁 Higher cortisol = More cravings, more belly fat
🧬 Insulin resistance = Blood sugar rollercoaster
🐢 Sluggish thyroid = Slower metabolism

It’s not about doing more—it’s about doing things differently.

Simple shifts like protein at each meal 💪, better sleep 😴, and lifting a few weights 🏋️‍♀️ can support your body and your hormones.

Want the science + strategy? I’ve broken it all down in the latest blog (with peer-reviewed studies).
📖 Read it here: link in the bio

✨ You’re not broken.

Your body’s just asking for a new kind of support.

22/03/2025

Val's beautiful post has me stopped in my tracks, pinching myself. Seeing her journey laid out like that is both surreal and so damn rewarding. I don’t usually share much about myself like this, but Val’s words are a reminder of why I do what I do.

Val has been through it all — plant-based diets, intermittent fasting, intense muscle training, etc. She’s put in the work, tried everything, but nothing seemed to truly come together. And that’s such a common story, especially as our bodies change through perimenopause.

What lights me up is helping people untangle that frustration, break out of the constant cycle of trying and “failing,” and finally find an approach that fits — one that actually supports their body, their mind, their whole self. It’s more than just food on a plate; it’s reclaiming trust, confidence, and a way of living that doesn’t feel like a constant battle.

Val, thank you for your openness and your willingness to share this part of your story. It truly means the world, and I'm so proud to be part of your journey (PS for years I have been admiring you, buying tickets to your webinars, and now our worlds collide and it's been the best)
N xx

This post is for parents and caregivers…

In the busyness of life with taking care of your kids and working, it can be really hard to find the time for you!

And if you are like me, and heading into your mid-40s, your body also changes in the way it normally responds.

So here is a personal post that I rarely do but am doing because I know how much it has helped me and will help you!

Contact Nicole Barber - Dietitian/Nutritionist, she will help you understand your body in its life stage and teach you about how to support yourself with food. I have always eaten well but coming into my 40s has brought different challenges… i haven’t looked back since working with Nicole.

We never give ourselves the time and care as parents/caregivers- so today- make that time, I promise you, you won’t regret it!

Ps- working with Nicole is not denying yourself foods, there are no protein shakes or set meal plans. She works with you to understand your sensory preferences with food, and builds new variations of meals that meets what your body needs. We do exactly this with our little clients so it felt so ironic to do it for myself 😉

26/11/2024

I remember watching a girl at the beach, eating a sandwich and simply enjoying life. She looked fit, healthy, happy, and radiant—everything I longed to feel. I wished I could be her. I wished I could eat that sandwich. I missed sandwiches so much.

Living in the world of diets, everything revolves around choosing the “lightest option.” Diet culture teaches us that bread, pasta and potatoes are "bad"—always pick the salad, add some tuna, and you'll lose weight.

But that "diet lunch"? It’s the perfect recipe for the afternoon spiral: nibbling on snacks, overeating, or even bingeing. Then dinner rolls around, and we drop the potato for just veggies and a bit of protein. The next wave of cravings crashes in, leading to late-night snacking and guilt.

Girl, I see you. I see your fears, your restrictions, and your best intentions. I see how hard you’re trying to succeed.

But let me promise you one thing: you haven’t failed. The diet has failed you.

Our bodies' physiological needs existed long before the latest diet trends. Let’s rebuild your trust in food, helping you understand your body, how it works, and how food is an essential puzzle piece to supporting its functions.

It’s not too late. Let’s take four weeks to Restore—to help you approach the holiday season with confidence in your relationship with food. Together, we’ll set the foundation for sustainable weight loss, even in the busiest times of year

DM or head to www.nicolebarber.com to know

06/05/2024

Everyone’s journey in weight loss and weight stability has ups and downs.

In our world of eating, we all have days where we feel like we are “on track” with our food, and days (or even at times weeks), where we can feel like our eating rhythm has gone "out the window"

The truth bomb 💣: that day or those few weeks, are just moments in time. They are not the whole picture. Your life is made up of so many more days and weeks, and when we put them together, we can realise the truth - that they add up to be more than just this one moment in time.

👉 In the moment, when you feel defeated, I want you to try this strategy 🧐 It's called "re-frame".

The emotional part of your brain is reacting to the most recent moment you have just experienced, and it's not seeing the whole picture. To help our mind move out of this emotional capsule, we need to:
👉Pause/stop and take a moment to think about your last week. How many meals did you eat according to your body's needs? In a week we can (on average) each 28 meals a week (3 main meals a day, 2/3 snacks=another meal). Now was it 3 or 4 meals that were "off track"? So, does this mean 24 or 25 were on track? 💣💛

We punish ourselves way too much. We are all victims of it. What I have personally learnt, and when working with my clients, we use this strategy together. And then start making very simple steps forward. Every moment in time, actually can give us an opportunity to learn about ourselves, if we let it.

👉If you try this strategy next time you hit a moment, let me know
👉If this post was helpful, please like, so I can know this content is helpful
👉And if you're in a moment, keep going. Your body is waiting for you to 💛

26/04/2024

Overeating later in the day or evening; can be out of habit, but it is also related to what and how you ate during the day. Let's explore this together by

3 reasons for you find yourself overeating later in the day:
🧐Lack of meal enjoyment. Often, we can eat what we think we "should be eating" instead of eating what we would know to enjoy eating. Have you ever taken a salad to work, but wished you had your work colleagues toastie instead? A feeling of difference and diet/weight punishment can start to subconsciously evolve within us.

🧐Not having enough of each of the food groups in your meals. This is known as under-fueling or eating “too light”. While we can see food as something that affects our weight; our body does not. Our body utilises food for it's functioning. For example if we skip a carbohydrate at lunch, our brain will need to re-calibrate the body's energy demands to help manage the low levels of available energy to function

🧐Eating distracted affects digestion, bloating, meal satisfaction and enjoyment. Not paying attention reduces meal satisfaction. A study found those who ate at their computer were more likely to overeat by 25% in the afternoon. Step away from the computer; put the phone down.

Save this post, and if you implement any of these strategies and find a change in your afternoon habits, I would love to know

03/04/2024

Optimising our protein intake is a key strategy we need to implement if we are looking at addressing hormone conditions, including PCOS, insulin resistance, perimenopause/menopause and/ or if we have weight loss goals.

Protein foods are often just left to the meal at the end of the day; but if you start to include this macronutrient in your other meals and snacks, you will start to see significant change in the way you are feeling, and it will make an impact on your health goals.

Some of my favourites include:

👉Cottage cheese is an awesome low-calorie protein, which can be used in a variety of ways: add to your smoothies; mash with avo, SP and lemon to go on top of toast or afternoon crackers; add to your omelette; make into a Mexican dip to load on top of your poke bowl.

👉Plain Greek Yoghurt can be used as part of your breakfast bowl or afternoon snack; turned into pancakes (add some egg and flour); makes the best dressing and tzatziki dip; or added to your pumpkin soup for a creamy layer.

🥩 Jerky is often forgotten as a snack; but a small amount goes along way. As Jerky is quite chewy, it is hard to overeat, and can be included into afternoon tea quite easily for a bit of a change

🍤Prawns (and any white fish) is nuts in how low they are in calories yet high in protein. Whether you add prawns to your lunch sandwich; make a curry or stir fry; prawns are awesome. And what is great, that you don’t need many to add in some extra protein to the meal

🥚Eggs, I think everyone knows the egg power, so I’m just going to encourage you all to keep boiling them up and have in your fridge for a snack. I am the biggest fan of an omelette's/frittatas to use up any leftover roast veggies to make such easy dinners.

So, I encourage you to up the ante with your protein intake, add some protein at each meal or snack and feel the difference.

Disclaimer: It is good to note that you can get protein from a range of other sources as well. As an example- I love peanut butter, however I know that to get the equivalent amount of protein as say 5 prawns I would need 5 tablespoons of Peanut butter on my toast to get 18 g of protein (which is approx. 496 cal).