LEPT Nutrition

12/10/2025

Electrolytes are key to keeping your body hydrated and energized—especially when hot flashes and night sweats strike! 💦

✅ Why They Matter:

• Fluid Balance: Helps maintain proper hydration levels.
• Muscle Function: Prevents cramps and supports smooth muscle contractions.
• Energy Boost: Natural electrolytes help you feel more alert and refreshed.

Incorporate coconut water, citrus fruits, and leafy greens into your diet for a natural recharge.

Tag someone who needs a hydration boost! 🌟

Book a free 15-minute appointment to optimize your hydration!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

07/10/2025

Struggling with sleepless nights during menopause? 😴 The right foods can pave the way for deeper, more restorative sleep.

✅ Sleep-Boosting Strategies:

Have tow kiw fruit before bed: shown to contain melatonin (24 µg/g)
Other Melatonin RIch food can be your secret weapon: almonds, pistachios, tea, eggs, bananas
Magnesium-Rich Foods: Spinach, almonds, and dark chocolate to help relax muscles.

Tryptophan Sources: Turkey, eggs, and seeds promote serotonin production.

Pair these with a calming bedtime routine, and let your body recharge naturally!

Tag a friend who needs these sleep tips! 🌙

Book a free 15-minute appointment for personalized sleep tips!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

05/10/2025

A happy gut equals a happy body—especially during menopause! 😊 Probiotics work to balance your gut flora, improve digestion, and even boost your immune system.

✅ Benefits Include:

• Improved Digestion: Reduces bloating and supports nutrient absorption.
• Immune Boost: Helps fend off inflammation and supports overall health.
• Mood & Energy: A balanced gut contributes to better mood and energy levels.

Incorporate fermented foods like kefir, sauerkraut, or kombucha into your routine and feel the change!

Tag someone who needs to boost their gut health! 💛

Book a free 15-minute appointment to improve your gut health!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

29/09/2025

Lentils and legumes are nature’s little powerhouses! 💪 They deliver high-quality plant protein and plenty of fiber—exactly what you need to keep energy levels steady during menopause.

✅ Key Benefits:

• Muscle Support: Helps maintain lean muscle mass and boosts metabolism.
• Blood Sugar Stability: Fiber slows digestion, reducing spikes and cravings.
• Essential Nutrients: Packed with iron, folate, and B vitamins to support overall wellness.

Enjoy them in soups, salads, or as a hearty side dish and feel the difference!

Tag a friend who loves plant-based nutrition! 💚"

Book a free 15-minute appointment to integrate more legumes into your diet!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

28/09/2025

Struggling with joint pain, bloating, fatigue, or brain fog? 🤯 Chronic inflammation is a major culprit in menopause symptoms, but the good news is—you can fight it naturally with the right foods & lifestyle changes! 🌿✨

🚨 Signs of Chronic Inflammation:

❌ Achy joints & stiffness 🦴
❌ Bloating & digestive issues 🤢
❌ Brain fog & low energy 🧠
❌ Skin redness or breakouts ✨
❌ Stubborn weight gain, especially around the belly ⚖️

🌿 Best Anti-Inflammatory Foods:

🥑 Healthy Fats – Avocados, olive oil & nuts reduce inflammation
🐟 Omega-3s – Salmon, sardines & flaxseeds fight joint pain
🍇 Berries & Dark Chocolate – Rich in antioxidants to protect cells
🥦 Leafy Greens & Cruciferous Veggies – Support hormone balance & detoxification
🌰 Turmeric & Ginger – Nature’s best anti-inflammatory powerhouses
🌾 Whole Grains – Oats, quinoa & brown rice keep digestion happy
🚫 Foods to AVOID that Fuel Inflammation:
❌ Processed & fried foods 🍟
❌ Refined sugar & excess carbs 🍩
❌ Too much alcohol 🍷
❌ Artificial additives & trans fats

💡 Lifestyle Tips to Reduce Inflammation:

✅ Move Daily – Walking, yoga & strength training support circulation
✅ Prioritize Sleep – Poor sleep raises inflammation levels 😴
✅ Manage Stress – High cortisol = more inflammation
✅ Hydrate & Detox Naturally – Drink more water & herbal teas 💧



Book a free 15-minute consultation to tailor your anti-inflammatory diet!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

21/09/2025

Feeling anxious, on edge, or overwhelmed? 😩 What you eat can directly impact your nervous system, helping you feel calmer, more balanced, and less reactive to stress. 🌿✨

Best Calming Foods for Menopause & Stress Relief:

🥑 Avocados – Packed with magnesium & B vitamins to relax the nervous system
🍵 Chamomile Tea – A natural stress reliever & sleep booster 😴
🍫 Dark Chocolate – Rich in magnesium to ease tension & boost mood
🥜 Almonds & Walnuts – Provide healthy fats & amino acids that lower stress hormones
🐟 Salmon & Fatty Fish – High in omega-3s to fight inflammation & stabilize mood
🥦 Leafy Greens (Spinach, Kale, Swiss Chard) – Full of magnesium, the ultimate relaxation mineral
🍌 Bananas – Contain tryptophan, which converts to serotonin for better mood 😊
🌾 Oats & Whole Grains – Help balance blood sugar & prevent mood swings

🚫 Foods to Avoid That Worsen Stress:

❌ Caffeine – Can spike anxiety & disrupt sleep
❌ Sugar – Causes energy crashes & increases cortisol
❌ Processed Foods – Inflammatory & hard on digestion
💡 Pro Tip: Pair protein + healthy fats + fiber at meals to keep blood sugar steady & your mood calm.
✨ Want a FREE Calming Food Guide? Send me a DM with the word "CALM", and I’ll send it to you! 💌

Tag a friend who could use a little extra calm & comfort right now! 💛



Book a free 15-minute appointment to reduce anxiety naturally!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

21/09/2025

18/09/2025

Looking for a natural way to boost energy, support metabolism, and ease menopause symptoms? Say hello to green tea! This antioxidant-packed drink is a powerhouse for hormone balance, brain health, and overall well-being. 🌿✨

Why Green Tea is SO Good for You:

✅ Supports Metabolism – Helps burn fat & improve insulin sensitivity 🔥
✅ Reduces Hot Flashes – Contains polyphenols that help regulate body temperature 🌡️
✅ Boosts Brain Function – Improves focus, memory & reduces brain fog 🧠
✅ Rich in Antioxidants – Fights inflammation & supports skin health ✨
✅ Balances Hormones – Supports estrogen metabolism naturally ⚖️
✅ Calms Stress – L-theanine promotes relaxation without drowsiness 😌

💡 How to Enjoy Green Tea for Maximum Benefits:

🍵 Hot or Iced – Sip throughout the day for steady energy
🌿 Matcha Upgrade – Higher in antioxidants & provides a gentle caffeine boost
🍋 Add Lemon – Helps boost absorption of antioxidants
🥛 Make it a Latte – Blend with oat or almond milk for a creamy treat

🚫 Avoid drinking too much before bed—it still contains caffeine!



Book a free 15-minute appointment to explore the benefits of green tea!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

14/09/2025

When it comes to Menopausal Hormone Therapy (MHT), there’s a lot of confusion, fear, and judgment—but here’s the truth:

There is NO shame in choosing MHT, and there is NO shame in choosing not to take it. 💛

Your menopause. Your body. Your decision.

✅ Potential Benefits of MHT:

✔️ Relieves Hot Flashes & Night Sweats – Helps regulate body temperature 🔥
✔️ Supports Bone Health – Reduces risk of osteoporosis 🦴
✔️ Protects Vaginal & Urinary Health – Helps with dryness & discomfort
✔️ May Improve Mood & Brain Function – Can reduce brain fog & anxiety 🧠
✔️ Supports Heart Health (for some women) – Can have protective effects when started early

🚨 Possible Risks & Considerations:

⚠️ May Not Be Suitable for Everyone – Women with certain medical histories (breast cancer, clotting disorders, heart disease) may need alternative options
⚠️ Individual Response Varies – Some women feel amazing on MHT, others may experience side effects
⚠️ Timing Matters – Studies suggest starting MHT closer to menopause may be safer than waiting years later

💡 The Bottom Line?

✅ MHT is NOT good or bad—it’s a TOOL. Like any treatment, it works for some and not for others.
✅ No woman should feel judged for her choice—whether she takes MHT or manages menopause naturally.
✅ Work with a knowledgeable health professional to weigh the pros & cons for YOU.



Book a free 15-minute appointment to design your detox plan!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

11/09/2025

At Lept Nutrition, we believe that true health goes beyond the body — it starts with the mind and heart. 💚

Today on R U OK? Day, we want to remind our amazing community that mental wellness is just as important as physical health.

✨ Whether it's with a friend, a client, or a teammate — take a moment today to ask:
“R U OK?”

You don’t need to have all the answers. Just showing you care can be the spark someone needs. 🙏

Here’s how to check in:
✅ Ask the question
👂 Listen with care
💬 Encourage openness
🔁 Follow up

Let’s nourish more than just bodies — let’s nourish connection, kindness, and compassion. 💛

📩 Share this with someone who might need a reminder that they’re not alone.

08/09/2025

Menopause isn’t just about hot flashes, mood swings, or weight changes—it’s a powerful transition that deserves to be celebrated, not feared! 💛✨

Let’s redefine menopause together—not as an end, but as a new beginning filled with wisdom, strength, and self-care.

🌟 Why We Celebrate:

🎉 Because we’re stronger than ever 💪
🎉 Because we’re embracing our bodies, not fighting them 💛
🎉 Because prioritizing our health is an act of self-love 🥗
🎉 Because community & support make the journey easier 🤝
🎉 Because we deserve to feel vibrant at EVERY stage of life ✨

💡 Pro Tip: Surround yourself with people who lift you up, inspire you, and celebrate your journey. You are not alone!

✨ Want a FREE Menopause Wellness Guide? Send me a DM with the word "CELEBRATE", and I’ll send it to you! 💌



Book a free 15-minute appointment to embrace a healthier you!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

07/09/2025

Today, we celebrate the strength, love, and dedication of every father and father figure.

💚 Here's to the ones who show up, step up, and strive to be their healthiest — for themselves and their families.

Thank you for being the real superheroes. 🦸‍♂️

On this day, we honor the resilience, affection, and commitment of all fathers and fatherly figures.

💚 Cheers to those who consistently support, rise to the occasion, and work towards their well-being — both for their own sake and for their loved ones.

We appreciate you for being the true heroes. 🦸‍♂️