Doctor Verena

Doctor Verena Dr Verena Raschke-Cheema PhD, MSc. Nutritional Sciences, Kinesiologist, Author

is a highly accomplished academic and clinician in the field of nutritional science. Verena is also a neuro-training kinesiologist, holistic health consultant, author, keynote speaker and mentor. After a decade of clinical practice, Verena's dedication to delivering holistic, evidence-based solutions has seen her become an influential figure in her area of expertise. With credentials including a PhD and a Masters in Nutritional Sciences from the University of Vienna, Austria, Verena’s internationally-published works, including The Health Benefits of Traditional Food Habits and The Colonial and Neo-colonial Forces Underpinning the 'Nutrition Transition’ are frequently presented at major conferences. Her innovative conceptualisation of the ‘Nutrition Transition’ is now included in the curriculum of leading universities worldwide. Extending her knowledge far beyond the realm of traditional science, Verena is qualified in Neuro-Training Kinesiology, remains a registered professional member of the Australian Institute of Kinesiologists and is committed to ongoing professional development with 'Resolve, beyond Neurology'. Verena has a deep understanding of Ayurvedic medicine, studying with Dr Lilardha Gupta of Vrindaban, India. Doctor Verena's career has allowed her to specialise and gain invaluable experiences in the field of nutritional sciences across various cultures and continents, including Austria, Germany, Africa, New Zealand, and Australia. Today, she shares her profound understanding of the Nutrition Transition, gut health, and the path to radiant health with clients in her practice, delivers engaging workshops and seminars, and is a sought-after keynote speaker.

24/11/2025

There’s a special kind of freedom that comes with your 40s..

The one where you can laugh at yourself, own your quirks and stop sweating the small stuff (even if it’s your un**es on the treatment table) 😂

Confidence at this stage isn’t about perfection; it’s about self-acceptance. And that’s powerful.

When your nervous system feels safe in who you are, your hormones, digestion and mood all find balance. Because true health starts with how you feel about you.

What’s one thing you’ve stopped stressing about in your 40's? 🧡

24/11/2025

Butter and ghee can be incredibly healing or surprisingly toxic, depending on where they come from.

When it’s grass-fed and organic, butter becomes a nutrient dense superfood:

🌿 Rich in gut-healing butyric acid that soothes inflammation and fuels your intestinal cells.
🌿 Packed with fat-soluble vitamins A, D, E and K₂ to support hormones, vision and bone health.
🌿 A natural source of CLA, a fatty acid shown to boost metabolism and immunity.

Ghee (clarified butter) takes it a step further, it’s free from milk solids, making it perfect for high-heat cooking and gentle on those avoiding lactose or casein.

💥 But most conventional supermarket butters often comes from grain-fed cows raised on antibiotics, hormones and pesticide-laden feed.

And because butter is around 80% fat, those toxins build up, making non-organic butter one of the dirtiest everyday foods.

You’ll often find:
❌ Pesticide and herbicide residues trapped in the fat.
❌ Imbalanced omega-6 to omega-3 ratios that drive inflammation.
❌ Hormonal residues and even traces of “forever chemicals” (PFAS) from packaging.

So always choose grass-fed organic butter or ghee from pasture-raised cows, the difference in nutrient density and purity is profound.

What kind of butter do you use at home? Share your favourite below 🧡

Hydration isn’t just about water — it’s also about minerals.🧬 Electrolytes are essential for energy, mood, recovery and ...
24/11/2025

Hydration isn’t just about water — it’s also about minerals.

🧬 Electrolytes are essential for energy, mood, recovery and keeping your body functioning the way it should.

So if you drink coffee, enjoy the sauna, live somewhere hot or just feel a bit low on energy, electrolytes might be what your body’s missing.

Save this post for later or share it with someone by tagging them in the comments below 🧡

Not all sunscreens are created equal — especially for kids 💥Choosing the right sunscreen for your child is more than jus...
24/11/2025

Not all sunscreens are created equal — especially for kids 💥

Choosing the right sunscreen for your child is more than just grabbing an SPF 50+ bottle. It’s about making sure the protection is real, the ingredients align with your values and you’re using it properly every day.

🚫 Harsh chemical UV filters to avoid:
Oxybenzone, Octinoxate, Octocrylene, 4-Methylbenzylidene Camphor (4-MBC), Homosalate and Avobenzone — older chemical filters linked to hormone disruption, irritation and poor stability in sunlight.

🟡 Better modern filters (lower absorption):
Bemotrizinol (Tinosorb S), Bisoctrizole (Tinosorb M), Mexoryl SX/XL, and Ethylhexyl Triazone - newer, more stable options found in dermatologist-approved “sensitive” sunscreens.

🌿 Best low-tox choice:
Mineral-only sunscreens made with non-nano Zinc Oxide or Titanium Dioxide - they sit on the skin’s surface, reflect UV, and are gentler for sensitive skin, babies and children.

But remember: even mineral sunscreens must be applied generously and re-applied every 2 hours, especially after swimming or sweating. Combine with hats, shade and clothing for full protection - no sunscreen is a complete shield.

Do you have a favourite sunscreen for your kids? Let me know which product you would add to the list 🧡

24/11/2025

Your gut isn’t just about digestion, it’s a living ecosystem of microbes running your metabolism, immune system, hormones and even mood 💥

If they’re under-resourced, you’ll feel it. Fatigue, bloating, brain fog, inflammation — all signs your gut workforce needs better tools.

So here’s how to build a stronger, more efficient microbial team:

🌱 Aim for 30+ plant foods per week. Each different fibre, colour and polyphenol feeds a new microbial species.
Sprinkle mixed herbs on meals, rotate greens, add seeds, pulses & berries daily.

🦠 Recruit new workers (fermented foods)
Add 1–2 tablespoons daily of raw sauerkraut, kimchi, kefir or coconut yoghurt. Start small if histamine-sensitive or use postbiotic capsules (e.g. butyrate or heat-killed L. plantarum).

🍠 Feed the long-term workers (resistant starch)
Your gut microbes love cooled cooked rice, potatoes, green bananas or black beans. Cook → cool → reheat gently. This transforms starch into prebiotic fuel.

⏰ Microbes clock in and out with your circadian rhythm. Eat within a 10–12 hour window and finish dinner by 8 pm to allow repair time. Get morning sunlight, have an early dinner and consistent sleep.

🤯 Stress and poor sleep alter microbial balance within days.
To support regulation, try breathwork, vagal toning, grounding, 3 L water/day, gentle morning movement.

🌳 Get natural microbial exposure from pets, soil, ocean swims, forest walks, grow herbs, garden barefoot and ditch antibacterial sprays at home.

When your gut workforce is well-trained, you’ll feel it: more energy, calmer mood, fewer cravings, better hormone balance, stronger immunity.

Tag a friend below 🙋‍♀️ who’s on a gut health journey too 🧡

Full podcast episode 'The Gut Brain health Code' is available on my website, link in bio.
Credit

24/11/2025

Did you know that by your mid-40s, your muscle mass, metabolism and hormones start to decline by 1–2% each year if you don’t train?

Daily movement and resistance training help:

🧠 Protect brain volume and dopamine
💪 Maintain lean muscle and bone strength
🫀 Support insulin sensitivity and heart health
🧬 Activate longevity genes that keep you young

Forget waiting for the “right mood”.

The body doesn’t need motivation, it needs daily movement and when you make exercise a habit, you’re literally rewriting your cellular destiny.

What’s your favourite way to move your body? 🧡

Face sunscreens are your skin’s daily insurance policy.🔆 Sunscreen isn’t just about avoiding burns, it’s the single most...
24/11/2025

Face sunscreens are your skin’s daily insurance policy.

🔆 Sunscreen isn’t just about avoiding burns, it’s the single most powerful anti-ageing, anti-pigmentation and barrier-protective step you can take every morning.

🔆 Even the best sunscreen needs two-finger lengths for your face and neck and reapplication every 2 hours. It should be applied every morning before you leave the house. Think of it as brushing your teeth for your skin barrier.

Here's how to choose the right formula for your skin and your values:

High Chemical-Filter 🚫
Rely on older filters like oxybenzone, octocrylene, or avobenzone. Excellent UV protection, but higher chemical load and less ideal for low-tox living.

Moderate / Hybrid (New-Gen Filters) 🟡
Blends zinc with modern, low-absorption filters like Mexoryl 400 or Tinosorb S - they deliver strong, proven UV protection, but come with a higher chemical load and may not suit sensitive or low-tox preferences.

Low-Tox / Mineral-Only 🌿
Zinc oxide or titanium dioxide do all the work - no chemical filters, gentle for sensitive skin and reef safe.

💥 Recent testing by CHOICE found that some products from well-known brands fell well short of their claims. This is why it's important to dig a little deeper, because even trusted, high-end brands don’t always deliver the protection they promise.

Do you have a favourite face sunscreen? Let me know your go-to brand 🧡

Did you know that some sunscreens use chemical filters that have been linked to hormone disruption, allergies and enviro...
24/11/2025

Did you know that some sunscreens use chemical filters that have been linked to hormone disruption, allergies and environmental harm?

Avoid ingredients like:
⛔ Oxybenzone – disrupts hormones, lowers s***m quality
⛔ Octinoxate – mimics oestrogen, disrupts thyroid function
⛔ Homosalate – lingers in the body, adds toxic load
⛔ Octocrylene – creates free radicals when exposed to UV
⛔ Avobenzone – breaks down into toxic compounds
⛔ 4-Methylbenzylidene Camphor – thyroid disruptor, banned in parts of Europe

The safer choice? Mineral-based sunscreens.
✅ Made with zinc oxide & titanium dioxide
✅ Sit on the skin’s surface instead of being absorbed into the bloodstream
✅ Gentle on sensitive skin, safe to use during pregnancy and on kids
✅ Hormone friendly
✅ Reef-safe

Always check the label and if you spot those chemicals, leave it on the shelf. You’ll be protecting your skin, your hormones and the ocean.

What's your favourite go-to sunscreen? Let me know in the comments 🧡

27/10/2025

It is possible to eat for energy, hormones, mood and gut health, all in one quick, satisfying meal.

🌱 This 5 minute Gut-Loving Lunch Bowl is loaded with fibre, healthy fats, protein and slow-burning carbs to keep you fuelled and focused all afternoon.

Why your gut (and brain 🧠) will love it:

🔸 Beluga lentils: Rich in prebiotic fibre + polyphenols to feed your gut bugs and reduce inflammation
🔸 Baby spinach: High in folate + magnesium for cell repair and stress support
🔸 Sardines: Rich in omega-3s, B12 + vitamin D for brain and immune health
🔸 Sauerkraut: A probiotic to seed your gut with beneficial bacteria
🔸 Pumpkin seeds: A source of zinc + magnesium for balanced hormones and mood
🔸 Veggies: Colourful fibres + antioxidants = more food for more microbes
🔸 Fruit: Antioxidants + fibre to protect your gut lining and support hormone metabolism

Aim for 30+ different plant foods a week. This bowl gives you 10+ in one go!

The best part? It takes just 5 minutes to put together. Save this one for busy days when your body needs real nourishment 🧡

Chronic pain is deeply connected to the nervous system 🧬 ️When your body stays stuck in “fight or flight,” pain signals ...
27/10/2025

Chronic pain is deeply connected to the nervous system 🧬 ️

When your body stays stuck in “fight or flight,” pain signals can get louder, even when “everything looks fine.”

💥 This is called central sensitisation — the nervous system becomes overly sensitive after long-term stress or trauma.

The good news? The nervous system can relearn safety 🙌

Simple, evidence-based practices (like the ones in this post) help shift your body out of survival mode and into repair.

Which of these practices helps you feel calm and grounded? Share your favourite below 🧡

27/10/2025

Perimenopause is not your downfall, it’s your upgrade 🤩

Here’s what you need to do:

🥩 More protein — Think 1.8–2.2g per kg body weight to preserve muscle and metabolism

💪 Heavier strength work — Ditch the pink dumbbells and lift like your health depends on it (because it does!)

🏃‍♀️ Less long cardio — Chronic endurance can stress your adrenals and accelerate muscle loss

🧘‍♀️ More recovery tools — Magnesium glycinate, breathwork, mobility (yoga, pilates) and sleep now become non-negotiables

Your hormones are shifting, but that doesn’t mean you slow down, it means you power up differently.

🎙️ If this resonated with you, you’ll love my newest interview on 6PR Perth, where we uncover the hidden link between midlife weight gain and mood swings. Tune in for practical tips and insights to help you thrive through this transition. Link in bio.

Tag a friend who needs to hear this. Perimenopause isn’t the end, it’s a powerful new beginning 🧡

Think all muesli bars are healthy? Think again 🙄 This lunchbox favourite can be a quick, easy and nutritious snack.💥 But...
27/10/2025

Think all muesli bars are healthy? Think again 🙄

This lunchbox favourite can be a quick, easy and nutritious snack.

💥 But if made with processed sugars, vegetable oils, emulsifiers, gums and preservatives, they can negatively impact the health of your gut.

So here are my top picks made from clean, wholefood ingredients.

Do you have a favourite that you would add to this list? 🧡

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