Zané Murphy - Nutritionist

02/06/2026

02/06/2026

I wish more women in perimenopause knew this.

Not being hungry in the morning isn’t discipline. It’s your cortisol running the show before you’ve even opened your eyes.

The belly weight, the rage, the 3am wake-ups, the exhaustion sleep doesn’t fix — that’s not just getting older. That’s your hormones begging you to pay attention.

When I stopped restricting and started eating FOR my hormones — blood sugar stabilised, belly fat started shifting, the fog lifted, and I started feeling like myself again.

That’s exactly what we do in Back2Balance.

Comment BALANCE below and I’ll send you details on a free 30-minute strategy session. 👇

01/06/2026

Most programs hand you a plan before they’ve even asked about your history.

No intake. No context. No blood analysis. No understanding of what is actually happening in your body specifically.

And you follow it for months, feel marginally better—or not better at all—and wonder what you are doing wrong.

You are not doing anything wrong. You were just given someone else’s protocol.

At Back2Balance, we start with your full story — lifestyle, hormonal history, medical background, and 36+ blood markers — before making a single food recommendation. Then two days of gentle preparation. Then a fully personalised plan is built from your results. Then, four phases of support that address your blood sugar, your cortisol, your thyroid, your gut, reduce any inflammation in your body, and the nervous system layer underneath it all.

This is not a diet. It is an investigation followed by a plan that belongs to no one else.

…and in perimenopause you need a different approach, because what worked in your 20s and early 30s won't work…

Comment BALANCE below, and I’ll send you details on a free 30-minute strategy session. 👇

28/05/2026

So excited to share that I’m officially a Finalist in the 2026 Local Business Awards — Illawarra & South Coast, and I’m honestly still taking it in.

Running a business you love is one thing. But building something that genuinely changes lives? That’s what keeps me going every single day.

To every woman who has trusted me with her health, her hormones, her body, and her story — this is for you.

Watching you come back to yourself, feel like you again, move through your days with energy and ease… there is no greater achievement. None.

I do this work because I believe women deserve to understand what’s actually happening in their bodies — not just manage symptoms, but get real answers. To be recognised for that in this way means more than I can say. 💚

Thank you to every client, every referral, every person who has shared, encouraged, and shown up. You are so deeply part of this — this is something we celebrate together. 🫶

For the woman who’s tried everything and is ready to find out why — I’m here.

Love, Zané 💚

26/05/2026

If you’re in perimenopause and nothing is working anymore — the problem is not you.

Your body has changed. The approach needs to change with it.

Back2Balance is a 12-week personalised program built around your actual blood results — designed specifically for the hormonal shifts happening in your body right now.

Four phases. Fully personalised. Built for the body you have today.

Comment BALANCE below and I’ll send you details on a free 30-minute strategy session. 👇

13/05/2026

Why weight loss feels impossible after 40👇

You’re meal prepping. You’re at the gym. You’ve tried cutting carbs, fasting, eating less.

And the scale is still going up.

This isn’t about trying harder. Here’s what’s actually shifted in your body 👇

Estrogen fluctuations are disrupting your insulin — so you’re storing fat even when eating clean.

Cortisol is higher — under-eating and over-exercising signals danger. Your body holds on tighter.

You’re losing muscle faster than you realise — slowing your metabolism at rest.

Blood sugar is unstable — driving the cravings, the crashes, and the belly fat.

Inflammatory foods are quietly working against you — even the “healthy” ones. When we identify YOUR specific triggers and remove them, everything shifts. Energy. Bloating. Weight. All of it.

Your nervous system is in survival mode — and no meal plan touches that layer.

This is why generic advice stops working after 40.

What works is personalised — built around your blood work, your hormones, your body.

That’s where everything changes. 💛

Save this. And grab my free guide Why Nothing Works Anymore After 35 — link in bio

Love 💚

13/05/2026

Most women are in perimenopause for years before anyone takes them seriously.

Not because their symptoms aren’t real. Because they’re in the wrong stage for their doctor to act — and nobody told them the stages even existed.

Swipe through to see all five. →

Here’s what the standard conversation still leaves out:
Stages 1, 2, and 3 are your metabolic window.

That’s when insulin resistance starts quietly rising. When inflammation begins building. When your nervous system is already under strain — even though your labs say otherwise.

It’s also when nutrition, built around what your actual blood markers show, can genuinely shift the trajectory.

Not a diet. Not a detox. A personalised response to what your body is actually doing — at the biochemical level.

By the time most women reach Stage 4 and finally get taken seriously by their doctor, the metabolic groundwork has already been laid for years.

You don’t have to wait that long.

Comment STAGES below and I’ll send you my free guide — Why Nothing Works Anymore After 35 — including what to look for in your blood work at each stage of the transition.

12/05/2026

And for a woman in perimenopause — that is not good enough.

A standard GP panel is designed to catch disease at a late stage. It is not designed to tell you why you’re exhausted by 2pm, why your hair is thinning, why the weight won’t shift no matter what you do, or why you feel like your body has just… stopped cooperating.

Here’s what I look for that most GPs skip entirely 👇

🔬 Free T3 & Free T4 — the active thyroid hormones. TSH alone tells you almost nothing about how your thyroid is actually performing.

🔬 Ferritin — your iron storage. Hair loss and bone-deep exhaustion show up here long before serum iron looks “off.”

🔬 hsCRP — silent, low-grade inflammation that sits in the background for years before it becomes a diagnosis.
🔬 Full Iron Studies — not just anaemia. How your body is managing iron day to day.

🔬 Vitamin D — essential for hormones, mood, immunity and metabolism. Routinely skipped.
🔬 Magnesium — sleep, anxiety, blood sugar, 300+ enzymatic reactions. Chronically low in most women over 35.

And here’s what most women don’t know:
👉 A TSH of 3.8 is “normal.” For a woman in perimenopause it can cause fatigue, weight resistance, brain fog and hair loss.
👉 A ferritin of 20 ug/L won’t flag as anaemia. But below 70 ug/L, women routinely experience hair thinning, breathlessness and exhaustion.

Lab reference ranges are population averages.
They are not the level where your body thrives.
That gap between normal and optimal?

That’s exactly where your symptoms have been living.
👇 Comment LABS and I’ll send you my free guide — “Your Blood Tests Are Normal But You Still Feel Terrible” — so you know exactly what to ask for at your next appointment.

📌 Save this for your next GP visit.

💚