Wiser & Well

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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.

21/10/2025

If you’re a midlife woman dealing with brain fog, the problem might not be your hormones.

It could be your omega-3 levels.

Every single woman I’ve tested inside The Wiser & Well Method (my 1:1 coaching program) has had suboptimal DHA levels. Not one has been in the ideal range.

The science is clear. Women with higher DHA levels have a 49% reduced risk of developing Alzheimer’s disease. That’s not a small difference.

Your GP won’t test this. It’s not on a standard panel. But it should be.

And no, eating salmon twice a week won’t cut it anymore — not with what we now know about mercury, microplastics and farmed fish.

This is one of the easiest, evidence-based ways to protect your brain. But only if you know your numbers.

If you want the full checklist I use with every private client, DM me “Metrics” and I’ll send it to you today.

14/10/2025

Most of us carry the weight of decades.
Careers, kids, aging parents, expectations the list can be endless. And without ever giving those emotions a voice (hint: they get louder if ignored!).

But the science says writing about your emotional upheavals/crisis/daily stressors for just 15 minutes a day, four days in a row can:

✨ Lower anxiety and depressive symptoms
✨ Improve immune function
✨ Even reduce future doctor visits

This is the Pennebaker Writing Protocol which is one of the simplest, most studied tools in psychology.

No filters. No perfection. Just honesty on paper. No one needs to see it. You don’t even need to read back over it.

Before I was diagnosed with a stage 4
metastatic diagnosis, a massive crisis came into my life. The gut wrenching, life-will-never-be-the-same type. And it threw me. The only thing that saved me? Writing. It was too big to keep it all inside anymore.

I learnt (the hard way) that emotional resilience isn’t built by avoiding what hurts. It’s built by feeling, processing, and releasing. Getting curious. It’s the stories we make up in our head that destroy our peace.

When we write, it may release the stronghold they have over us.

Your pen might just be the cheapest therapist you’ll ever meet.

13/10/2025

Routine is so important at this stage of life.
When we “surround the dragon” and include all the things that stabilise us - such as prioritising our sleep, ensuring our nutrition is as good as it can be, exercising, recovering, supplementing, connecting - we have greater agency over our life. It makes us feel good even though it can sometimes feel like you don’t have the time/energy/will to do it!

When we feel like everything is out of control, it adds to our load, cognitively, emotionally and physically. It ADDS to our stress load.

We must keep our healthy routine as a cornerstone of how we want to show up in our work, relationships and for ourselves.

It’s the way we can be our best so we can DO our best and most importantly, enjoy our life. Because it could all change in an instant.

I say this as much for myself as anyone as I’ve just come through a time of great change and it threw me off but as soon as I put the stabilisers back on, everything started to improve. My energy, my emotions, my recovery, my sleep - everything. I feel soooo much better when I put in the work of supporting myself.

So try as much as you can to stay in your routine (where you can) and if you can’t, get back to it as soon as you can. It will have a profound effect on your life.

How do you deal with crisis, travel, holidays? Does it throw you off kilter or do you stay consistent? I’d love to hear how you navigate great change. We can all learn from each other.

19/09/2025

A new meta-analysis has revealed something all women 40+ need to know:

👉 Women who start hormone replacement therapy (HRT) within 5 years of menopause have a 32% lower risk of developing Alzheimer’s.

👉 But starting at 65 or later is linked with a 38% higher risk, especially when progestin is included.

Why? Early oestrogen support helps:
🔥 Reduce inflammation
🧠 Protect brain cells
🛡️ Preserve memory & cognition

But wait too long, and ageing brain tissue may already be too vulnerable which could increase risk instead of lower it.

⚡ The takeaway: This isn’t about taking HRT just for Alzheimer’s prevention. But if you’re considering it for menopause symptoms, when you start might matter more than anyone realised. Keep an eye on blood work, symptoms and your age.

✨ Knowledge is power. Timing is everything. Always talk with your doctor about what’s right for you.

Would this research influence how you approach conversations with your doctor about menopause and brain health? 💬

16/09/2025

If you want to enter your last decade of life strong, lean and independent, the choices you make today, like strength training and high-intensity fitness, are what ensure you won’t just live longer, but live better.

16/09/2025

Want a brain that’s 10 years younger? I do!

A randomised controlled trial published in the Journal of the American Geriatrics Society found that women who strength trained just 2x per week had:
✨ 43% less cognitive decline
✨ 52% lower risk of Alzheimer’s
✨ A hippocampal volume a decade younger

This isn’t just about muscle. It’s about protecting your brain for the future.

Ok, yes, I admit I used to hate gyms. I was intimidated, injured easily, stressed out, and constantly battling headaches from sitting at a computer all day and just didn’t want to go. But once I started lifting weights and doing squats, deadlifts, presses, rows, everything shifted. I got used to going and enjoying the feeling after I’d done it.

✅ I felt stronger, leaner, and more capable.
✅ My energy skyrocketed.
✅ My stress melted away.
✅ And I found a community — my gym family ❤️

Now the gym is my happy place. I never thought I’d say that, but lifting weights changed my body and my brain.

👉 Lesson: Every rep is a decision to take charge of how well you age. Don’t wait. Start today.

Reference: Nagamatsu LS, et al. J Am Geriatr Soc. 2017;65(7):1521–1529. PMID: 28716635

15/09/2025

Success without health is failure. I learnt this the hard way.

In my early 40s, I thought I was just “going through a phase”.

Weight gain, poor sleep, loss of control over my body. No matter what I did, I just couldn’t get hold of what was going on?

Then came the stage 4 cancer diagnosis.

Later I found out I’d been:
❌ Vitamin D deficient
❌ My LDL cholesterol had spiked
❌ My bone density and muscle mass were already below par
❌ I had next to no natural killer cells

The truth? I was declining long before cancer. I just didn’t know it. Because I thought I was doing all the right things - eating well (so I thought!), Pilates and walking. I wasn’t even close!

That’s why I now help women 45+ track what I call their longevity numbers.

Your ApoB, bone density, muscle mass, lipids, Alzheimer’s and cardiovascular risk — these are your health numbers today and your longevity numbers for the future. They’re all modifiable once you measure them and take action.

✨ I run the tests.
✨ I educate you on what they mean for YOU!
✨ I give you the strategy to optimise your weak points
✨ We build your health back stronger, sharper, and wiser so you feel great and are in the best shape of your life!

Because success isn’t really success if your health can’t sustain it.

👉 Are you ready to know your numbers?

13/09/2025

The best time to start is today!
It’s time.
Time to do and be the person you want to be.
No one else will do it for you.
And you’ll be so glad you put in the work. The focus. The hard thing you’ve been putting off.
Break the cycle and push forward.
It’s time.

In my program, we do so much more than just talk nutrition and exercise. We talk about the things that optimise your life. If your mindset is holding you back, we talk about ways of quieting that little voice that says no you can’t do that. We say shhhhhhh and let’s do it anyway.

⏰✨

05/09/2025

Most people still think creatine is “just for gym bros.” BUT it’s one of the most researched, safest, and most effective supplements on the planet… and it does wonders for your brain.

✨ Sharper memory (yes, I can actually find my keys now)
✨ Better focus and less brain fog
✨ More energy when you are sleep deprived
✨ Improved mood under stress (no snapping at the kids or team)
✨ Long-term protection against cognitive decline (and ladies… nearly two-thirds of people with Alzheimer’s are women!)
✨ Stronger muscles for healthy aging and preventing falls

The best part? It is tasteless, easy, and cheap. Just 5 g a day in your coffee, smoothie, or yoghurt bowl.

✔️ Creatine Monohydrate only
✔️ Look for third-party tested brands (NSF, Informed Sport, ConsumerLab)
✔️ Safe for men, women, teens, and even older your folks
✔️ After 40, it is a non-negotiable for brain and body optimisation

🧠💪 My whole family takes it from my teenage kids to my 80-year-old mum. Because strong brains and strong bodies are not optional.

👉 Save this post and tag a friend who needs to know about creatine today.

01/09/2025

Corporate slave vs optimised? Which one would you pick? 🤔

Monday confession from a former corporate slave:

I used to HATE Mondays.

For 20 years, I’d drag myself out of bed, chug coffee, and count down to Friday. Getting through the week was survival. Hardly breathing, running from one deadline to the next, putting out fires, hiring and firing, living on my adrenals.

I thought that was just what ‘successful’ people did. It was a badge of honour saying how stressed and busy I was!

Then cancer hit and I realised:

Success without health is failure.

Now? I actually look forward to Mondays.

Same ambition. Same drive. Different approach.

I stopped burning through my body and started building it up.

If you’re dreading Mondays, your body is trying to tell you something.

Are you listening?

Save this if you need the Monday reminder!

31/08/2025

Sunday question for you:

Are you enjoying this beautiful day... or are you too drained to care?

For 20 years as a corporate slave, I was always option 2.

I’d grind all week, then crash on weekends. Rinse and repeat.

I thought that was the price of success.

Here’s what I learned:
👉 Success without health is failure.

Now Sundays feel like this: Present. Energised. Actually living. Connecting. ✅✨

Your body is either working for you or against you.

Which Sunday are you choosing?

I have learned the hard way that life is short. It’s time to live with all the vibrancy and joy it can bring.

Feeling frumpy, exhausted and foggy is not the way to live life. It’s a waste!

Your body is either compounding your success….or compounding your risk.

The Wiser & Well Method is a program designed to get you to go from drained, reactive and defined by work….to being strong, sharp and in control, with the energy, clarity and presence to allow you to enjoy the life you’ve built.

Are you in? DM me and let’s get you started.

28/08/2025

6 simple tools that can transform your health after 45. But only if you actually do them. I use them. I get my clients using them. They work. You don’t need anything other than a will to want to be the best you can be. It’s not always easy my friends. It’s hard some days. I know. But the part of this? You get the massive reward of an upgraded life! Sharper, stronger, healthier. 💪✨

🏋️‍♀️ Strength Training: 2-3 times per week to maintain muscle mass
🥩 Protein: 40g per meal supports muscle synthesis and satiety
🏃‍♀️ HIIT Training: 15-20 minutes, 1-2x per week for heart health
🫁 Breathwork: 5 minutes of box breathing to balance your nervous system
🌱 Fibre: 35g+ daily for gut health and cholesterol management
🦴 Jumping: 10 minutes of plyometrics to stimulate bone formation, 3x per week

All of these can be done at home without expensive equipment. No excuses. Plan them in. Like a meeting you have with yourself.

Which ones are you already doing? Which will you add this week?
Let’s gooo! 🚀

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Sydney, NSW

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http://www.wiserandwell.com.au/

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