Be Well Vitality

07/07/2025

👉 Your Wardrobe Doesn’t Have to Keep Expanding!

You are not to blame: Menopausal weight gain and bloating can be driven by more than diet and exercise - your hormones are playing a role, too!

✨ Lymphatic drainage massage is a gentle, effective way to reduce water retention and restore your balance.

✨ But remember, no external fix replaces a personalised nutrition and movement plan tailored to your life and goals.

💬 Curious about how to address hormonal weight gain for good? Let’s chat!

28/05/2025

Could hormonal shifts, pressure to perform, and not taking a pause contribute to foggy thinking and poor focus?

💡The answer is yes. And there is a name for it: Cortisol Cognitive Cost.

When cortisol, your primary stress hormone, keeps running the show, it affects specific areas of the brain such as the hippocampus and prefrontal cortex, impacting your learning, memory and decision-making.

The good news is that you can use your brain plasticity to your advantage to sharpen your mental clarity and focus.

Here is a snapshot of my favourite targeted tweaks to lift the veil on the fog and bring your confidence back:

🌿 Start with hydration and intention: Begin your day with a glass a water sipped consciously, instead of grabbing your coffee on the go – You rehydrate your brain and set the scene for a mindful, stressless day

☀️ Step outside at lunch: go for a walk instead of devouring your lunch at your desk - Natural light is the brain’s powerhouse, reducing stress and supporting memory and cognitive function. Movement will further oxygenate your brain

📝 Ritualise your evening: block five to ten minutes each night to journal about all the positives of your day instead of finishing a report or binge-watching a TV series. Higher levels of gratitude are positively associated with improved cognitive function.

No quick fixes - just a thoughtful and science-based approach that honours each unique hormonal evolution.

If you are unsure where to start, let’s have a conversation to explore how to upgrade your brain (and body) during your 10-year menopausal window.

💬 Drop a comment or DM, and I will be back to you.

19/05/2025

https://bewellvitality.com/product/hormonal-balance-cookbook/

06/05/2025

How you think about menopause can change how you experience it!!!

Menopausal symptoms often show up uninvited:
💭 Brain fog in the boardroom
💤 Fatigue after a full day
⚖️ Weight gain that doesn’t shift

You push through. You ignore the signs. You fell drained and dread.

But your mindset can influence it all.

✨ Shift from “Coping” to Curious
✨ Shift from “this is happening TO me” to “what is this phase opening up FOR me?”

That’s what we do in my Menopausal Reset program.

Not just food.
But how you eat. How you move. How you relate to your thoughts.

We follow the Hormonal Hierarchy from the top down with strategic shifts to fuel your focus, your hormones, your performance.

💡 With the right mindset, menopause becomes a season of deep wisdom, clarity, and strength.

👇 Tell me in the comments: What helps you stay mentally strong?

29/04/2025

Did you know you get a whole new body every seven years?

Or more precisely, every single cell in your body regenerates on average every 7 years.

This is a true window of opportunity.
This is magic beyond words.
This is proof that your lifestyle really matters.

It’s your stem cells that drive this renewal. And you can flood your body with them by:
• Eating a wholefood diet with a nourishing fasting window
• Moving your body regularly
• Sleeping deeply and restoratively
• Minimising your toxic load

✨ This is the kind of how I teach in the Hormonal Reset.

Because when you understand the science, the magic becomes real.

You are magic beyond words.

PM me to join the waiting list for the next round of the Hormonal Reset.

26/04/2025

🍪 All day long, you eat… get full… crash… then get hungry again.

Behind the scenes? Your body keeps up by pumping out insulin, creating hormonal imbalances.

The result over time? A metabolic mess, pushing you into fat storage mode.

It’s time to clean up your food system, and it starts with one small shift: Skip-the-Snacks.

When you do, your hunger eases, your focus sharpens, and your energy becomes stable and sustainable.

You can balance your hormones, and your self-confidence comes back.

✨ Take the first step today. Your future body will thank you.

👇 Link in the comments to join Skip-the-Snacks.

23/04/2025

Do you require assistance in planning high-protein meals that suit your lifestyle?

📩 DM me “PROTEIN” and let’s discuss.

20/04/2025

More in my Hormonal Balance Cookbook - https://bewellvitality.com/product/hormonal-balance-cookbook/ - 60 wholefood recipes, so plenty to play with to make healthy nutritious menu plans and keep your hormones in sync.

03/04/2025

Your body is designed to adapt and get stronger - this process is called hormesis. 💪

It’s about gentle stress that improves resilience. Think strength training, cold exposure… and infrared sauna! 🔥

Infrared sauna isn’t just about relaxation. Research suggests it can support hormonal balance, boost energy, and even help with weight management - a game-changer for women in menopause!

The best part? 🌟Unlike other forms of hormesis, this one feels amazing. And is better when shared!

Have you tried infrared sauna? What changes have you noticed? Drop a comment!

21/03/2025

A very interesting and delicious way of improving your performance during training when you have reached menopause.

A key component of my microcirculation phytonutrient diet is beetroot juice, because its nitrate content improves nitric oxide production and hence microvascular flow and endothelial health. Several studies have found that it can thereby boost physical performance. Now beetroot juice has been shown to improve fitness gains in postmenopausal women. Those who drank a half-glass of beetroot juice before working out saw significantly greater improvements in fitness measures over eight weeks.

Late postmenopausal women, defined as at least six years past their final menstrual period, often find it harder to build strength and improve fitness compared to premenopausal women and men of the same age. Reduced nitric oxide availability may diminish the responsiveness of skeletal muscle and fine blood vessels during exercise. Beetroot juice is rich in dietary nitrate, which is stored only in limited amounts in muscle and is converted to nitric oxide during physical exertion.
In the study, 24 late postmenopausal women completed supervised, circuit-based exercise training three times per week for eight weeks. Half of the participants drank 140 mL of beetroot juice two to three hours before each workout. Before and after the training period, all participants underwent physical fitness assessments, including a six-minute walk test.

The participants who drank beetroot juice prior to exercise showed greater improvements in several aspects of physical function, including aerobic capacity and recovery, compared to the control group. For example, beetroot juice increased the six-minute walk test by 40 metres, while the exercise-only group improved by just 8 metres.

Those who took beetroot juice before working out also had significantly greater aerobic capacity measures, as well as heart rate recovery, with a 10-beats-per-minute decrease after the six-minute walk test for the beetroot juice group compared to a one-beat-per-minute decrease in the control group.
The researchers concluded that the study provided preliminary evidence that consuming beetroot juice before exercise could be uniquely beneficial for late postmenopausal women, helping this population to sustain mobility independence and quality of life.

For more information see: https://www.nutraceuticalsworld.com/breaking-news/beetroot-juice-improves-fitness-gains-in-postmenopausal-women-study/?utm_campaign=NUT%20eNewsletter&utm_medium=email&_hsenc=p2ANqtz-8LCays33FE1adq4kJWxhlQXf6FQBt8GDZwTRP-Xc32imtMjDOwbXmhWzPCFoFqBKhAvua-Z292DfgrnQpqBZD-k6BO9Q&_hsmi=337934310&utm_content=337934310&utm_source=hs_email

and https://pubmed.ncbi.nlm.nih.gov/39250543/

18/03/2025

✨ The food you eat can ignite incredible hormonal superpowers when you start with good foundations. ✨

Food chemicals, like MSG, are considered safe and authorised in Australia, in line with the good manufacturing practice. However, studies have linked MSG to metabolic disorders and hormonal chaos. 🛑

This conflicting information can be confusing until you learn to read labels and avoid those ingredients that can potentially lead to a hormonal rollercoaster.

👉When we work together, we discuss the difference between ingredients and foods and find the best options that suit your lifestyle, your social life, and your taste – so you navigate menopause peacefully.

💬 Have you started exploring food that supports your hormonal health? I'd love to hear what’s working for you!

13/03/2025

t's time to shift the focus. Counting calories does nothing for your hormonal health.
➡️ Macronutrients do.

When your blood sugar is stable, your hormones are happier too.

✨ The key? Focus on your glycaemic load (GL) — the impact food has on your blood sugar.

If you haven’t heard about GL yet, perimenopause is the perfect time to learn. Balancing your GL can:
✅ Reduce energy crashes
✅ Support stable moods
✅ Minimize cravings
✅ Help manage weight naturally

💡 Start by focussing on Nature-made carbohydrate, complex carb' designed by nature to balance your blood sugar and feed your gut microbiome to keep your hormones in check .

👉 Curious to know more? Drop a 💬 below or DM me for tips!