Wiser & Well

Wiser & Well 1:1 Health & Wellness Coaching specialising in helping 40+ women through diet & lifestyle improvement Embrace the change, own it, love it!

I promise to put you firmly back in control of your own health and wellbeing by de-mistifying what going "healthy" really means, giving you the knowledge to make your own informed choices, providing OPTIONS from which to build a delicious and nutritious repertoire of dishes that will not only satisfy but wow and breaking it all down into manageable, easy to understand and action steps! I don’t believe in self denial or limitation as a viable path to optimal health and wellness. My philosophy is based on the premise that gaining control over your own health and wellbeing is about understanding what needs to change, having the knowledge to make the changes, and then embracing that change, owning it and loving it! I am not fad seeker or trend setter, I advocate delicious, nutritious, real life food, made with care by real people and designed to be enjoyed and shared by real people. I believe in giving people the freedom to explore different ways of nourishing and feeding themselves and their families for optimal health.

06/01/2026

How long do you want to live?
Longevity and healthspan are two different things. For me, I want to live as long as I can in good health. That means working on my healthspan is a #1 priority.
Women in Australia live on average until 85.1 years of age. BUT, they also live on average with 12 years of decline. That means by 73 years of age, women’s health can fall off a cliff.

Will that be you?

I hope not! But hoping and executing on prevention are two very different things. That’s what I do in my program, I work on health span and prevention via lifestyle interventions that are backed by science for women in midlife.

✅ Better body composition
✅ Improvements in performance
✅ More energy
✅ Improvements in metabolic markers
✅ Lower “bad” cholesterol
✅ Improved metabolic markers
✅ Cardiovascular improvements
✅ Better quality sleep for brain health
✅ Reduction in dementia risk
✅ Improved nutrition
✅ Exercise that gives results
✅ Pinpointing your meaning + purpose

And it’s “life changing” (not my words, my clients worlds).

I am walking the talk. I’m holding my clients hands and keeping them close and accountable.

If you’re waiting for a sign, this is it. 🛑It’s the year of the fire horse 🔥🐴.That can either translate to bold change, ...
04/01/2026

If you’re waiting for a sign, this is it. 🛑
It’s the year of the fire horse 🔥🐴.
That can either translate to bold change, transformation and growth, or nothing. Staying where you are. Which will you choose?

If you’re ready to optimise your energy, body composition, strength, fitness, mindset and the biomarkers to age with grace and connection, this is your opportunity to say yes! Yes to more showing up with focus, vitality and confidence!

This is your life. You matter. Invest in yourself this year. It’s time.

DM me with NEWME2026 to receive 10% off my programs until the end of January 2026, and we can discuss which program suits you best. 💫

I deeply believe this: when women understand what their body actually needs, everything shifts.Energy. Confidence. Calm....
31/12/2025

I deeply believe this: when women understand what their body actually needs, everything shifts.

Energy. Confidence. Calm. Strength.

That belief is why Wiser & Well exists.
And why I’ll keep showing up for this work.

Every January I see the same thing.
Capable women blaming themselves for bodies that are simply changing.

Nothing is wrong with you.
The rules have changed. And it’s time to understand it and act. Time will keep on ticking whether you act or not. It’s a decision to invest in your long term health and wellbeing. A decision you will never regret. DM to say yes, I want in. It’s time.

Not all “healthy” foods actually support brain health.Because here’s what most people don’t know: your brain is protecte...
04/12/2025

Not all “healthy” foods actually support brain health.

Because here’s what most people don’t know: your brain is protected by the blood-brain barrier (BBB), a filter that only allows certain molecules to pass through.

To clear brain fog and support cognitive function, you need foods with bioactives that can CROSS this barrier.

I’m dealing with brain fog too. Walking into rooms and forgetting why I’m there.
Forgetting names of people I’ve known for years. Feeling overwhelmed by tasks I used to handle easily.

So I went deep into the research and have laid out some of the findings that are easy to implement straight away.

These aren’t vague recommendations. These are specific foods, specific amounts, backed by peer-reviewed research.

Swipe through for the complete breakdown of each food: what crosses the BBB, the brain benefits, and exactly how much to eat.

Then save this for your next supermarket shop.

Start with ONE food today. Add another tomorrow. Within 2-4 weeks, you’ll notice the difference.

DM me if you’ve had enough of feeling like you’re getting no where fast, of being frustrated by weight gain, bad energy, poor sleep, and winging your health and hoping it will all get better on its own - it won’t.

Invest in yourself in 2026 and put your name down on my waitlist for either my 1:1 coaching or group coaching coming in February. It will be the best investment you’ve ever made in finally getting your confidence back.

A lot of women in midlife struggle with sleep. And it’s not just leaving you exhausted, it’s blocking your brain’s only ...
03/12/2025

A lot of women in midlife struggle with sleep. And it’s not just leaving you exhausted, it’s blocking your brain’s only waste-clearance system. Dementia is the leading cause of death for women in Australia and those numbers are set to triple by 2050.

Since its discovery just over a decade ago, the glymphatic system has been shown to be most active during deep sleep, flushing out toxic proteins, including amyloid-β and tau, the proteins that form Alzheimer’s plaques and tangles. How many of us toss and turn for hours and cant’t drift off to sleep?

When you can’t sleep, these proteins accumulate. That’s the brain fog you feel today. But long-term? Research shows that Alzheimer’s patients have significantly REDUCED glymphatic activity. Lower glymphatic function predicts faster buildup of these toxic proteins.

It’s not just a consequence of disease, it’s a contributing factor.

And here’s what makes it worse (super relevant to this Christmas period):

• Alcohol (even that nightly glass of wine)
• Chronic stress (nervous system in overdrive)
• Sedentary lifestyle
• Aging (but we can slow it)

The problem isn’t that you’re “bad at sleeping.” The problem is your nervous system is stuck in overdrive, blocking the signal that it’s safe to power down. The “always doing” that many women suffer from (including myself!).

This week, I’m breaking down the 4 science-backed pillars to optimise your glymphatic system and protect your brain:

1️⃣ Sleep (today - my 10-minute protocol to activate glymphatic clearance)
2️⃣ Nutrition (foods that support brain health and reduce inflammation)
3️⃣ Movement (exercise enhances glymphatic flow)
4️⃣ Recovery (calming your nervous system so you CAN sleep)

Swipe through for the exact protocol I use every night. It’s 10 minutes. It works.

DM me “SLEEP” for the full guide with app recommendations. 💤

Most women 45+ have never been told about ApoB. It is the strongest predictor of cardiovascular disease we have and it i...
18/11/2025

Most women 45+ have never been told about ApoB. It is the strongest predictor of cardiovascular disease we have and it is rarely included in standard blood tests.

Women can feel completely fine, have “normal” LDL levels, and still carry a high number of ApoB particles that quietly damage blood vessels for decades. This is why so many women are blindsided in their fifties and sixties.

Heart disease is the number two cause of death for women in Australia (dementia is now #1!). Prevention starts by knowing your numbers. ApoB tells you the true picture of risk long before symptoms appear.

Ask your doctor for ApoB, Lp(a), a full lipid panel, a metabolic panel, and hsCRP. If you want help interpreting your results or building a personalised plan to reduce your long term risk, I can guide you through it inside my program.

Knowing your number puts you back in control.

If you are tired of low energy, stubborn weight, scattered thinking, poor sleep, stress eating, inconsistent exercise, or feeling like your body has changed overnight, February is your chance to reset with support.

My group program is already more than halfway full and I have a small number of 1:1 places left.

Message me now if you want to see what the program looks like and whether it could help you feel like yourself again.




Most women in midlife have never been told about ApoB. It is the strongest predictor of cardiovascular disease we have a...
18/11/2025

Most women in midlife have never been told about ApoB. It is the strongest predictor of cardiovascular disease we have and it is rarely included in standard blood tests. Frustrating, but true.

Women can feel completely fine, have “normal” LDL levels, and still carry a high number of ApoB particles that quietly damage blood vessels for decades.

This is why so many women are blindsided in their fifties and sixties.

Heart disease is the number two cause of death for women in Australia (dementia is now number 1!).

Prevention starts by knowing your numbers.

ApoB tells you the true picture of risk long before symptoms appear.

Ask your doctor for ApoB, Lp(a), a full lipid panel, a metabolic panel, and hsCRP.

If you want help interpreting your results and building a personalised plan to reduce your long term risk, I can guide you through it inside my program.

Knowing your number puts you back in control. Will you dig your head in the sand or take control of your healthspan?

If you want to walk into 2026 feeling stronger, sharper and confident your health is in good shape, rather than reacting to symptoms, now is the time to start. In fact, it was yesterday!

My Feb intake for 1:1 AND group coaching is now open. If you want the plan and the support to actually follow through, message me and I’ll talk you through the next steps.

I only take a limited number in both programs to ensure maximum support and results.



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