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Louise The Therapist - Louise O Connor

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Marbella
Louise The Therapist - Louise O Connor

Nutritionist & Accredited Therapist
Expert in physical, emotional & behavioural health. Helping women, from teens through perimenopause to post-menopause.

The founder of: Menopause Care Costa del Sol I'm a nutritionist, weight loss consultant, and an accredited therapist using an integrated approach combining cognitive behavioural therapy, acceptance and commitment therapy (ACT), hypnotherapy and elements of neuroscience with a strong focus on practical skills that bring about long-term resilience and self-efficacy. You can apply for a free consulta

tion, where we'll dig into your ultimate goals and current roadblocks to develop a custom plan. All treatments focus on your current diet, lifestyle, behaviours, habits, emotions and beliefs, all of which are hindering you, right now. Above all, I believe the client-therapist relationship is the most important factor, so I work in a genuine and encouraging way, often with a light healthy dose of humour. Thanks for being here, for allowing me to be a part of your journey.

11/08/2025

🧠 Why Your “Bad” Habits Might Actually Be Trying to Help You

All behaviour ➡️ even the ones you think are holding you back—started with a positive intention. 💡

Yep, even those habits you might label as unhelpful or self-sabotaging.⁣

Think about it:⁣

• Procrastinating or avoiding important tasks⁣

• Chasing perfection in every little thing⁣

• Always needing to stay busy or productive⁣

• Turning to food for comfort, or obsessively controlling it⁣

• Constantly worrying or feeling anxious⁣

• Putting others first to keep the peace or avoid conflict⁣

These aren’t random. They’re learned responses—coping tools shaped by your past and rooted in a deeper emotional need.

They might have helped you feel safe, accepted, or in control at one point. But now? Maybe they’re just keeping you stuck.⁣

Instead of judging them, try this:

✔ Get curious about the why behind the behaviour
✔ Learn the tools to shift it, not suppress it
✔ Start building patterns that align with the life you actually want⁣

You don’t need to fight yourself to grow. You just need to listen deeper. 🌱✨⁣

Ready to break the cycle and step into real, lasting change?

DM me—I’m here to help.

05/08/2025

Nutrition doesn’t have to be complicated.
And fat loss? Honestly, it’s pretty straightforward. ⁣

The real challenge isn’t what to do ➡️ it’s sticking to it consistently.

That’s where most women get stuck.

After coaching hundreds of clients over many years, I can confidently say:

Most women are massively overcomplicating the process.

And that’s before we even get into the emotional and lifestyle barriers that show up with long-term weight management.

Let’s break it down 👇🏼⁣

If your current diet is missing:

❌ Enough high-quality protein
❌ A variety of single-ingredient whole foods that suit your body⁣

…it’s no surprise if you’re constantly hungry, low on energy, or struggling with cravings.⁣

While convenience foods can play a role, most women find it tough to maintain a calorie-controlled intake when their diet is heavy in ultra-processed options.

Why? Because they’re:

• Low in fibre
• Low in water content
• And simply not as satiating as whole foods

Ever wondered why you’re starving again right after a drive-thru meal? 🍔 That’s why.

Now, this isn’t about cutting out foods or labelling anything “bad.”
That kind of black-and-white thinking often fuels binge-restrict cycles.⁣

But if your goal is sustainable fat loss and sanity, here’s the truth:

You need to develop an awareness around meal composition and moderate your intake of processed foods.⁣

Instead of thinking in terms of good vs bad, ask:

👉🏼 Does this meal keep me full for 3–4 hours?

👉🏼 Does it leave me feeling stable, or do I need to snack an hour later?⁣

Your meals should:

✅ Stabilise hunger⁣
✅ Keep energy levels steady⁣
✅ Curb cravings⁣
✅ Be easy to digest (no bloating or discomfort)⁣

And yes—you can enjoy your favourite foods in moderation.

A few squares of chocolate throughout the week > the entire bar in one sitting. 🍫

Don’t forget the basics:

💧 Drink at least 2L of fresh, filtered, or mineral water daily.

Nail these fundamentals, stay consistent, and you’ll be amazed at the results over time. 🔁✨⁣

Still struggling to stay consistent even though you know what to do?

It might be time to dig deeper—because food might not be the real issue.

29/07/2025

After years of working with women, I’ve seen how easy it is to get these meds…
…and how little support often comes with them.

That’s what concerns me — not the drug itself.

➡️The Bigger Picture

The method doesn’t matter if the foundation isn’t right.

If your weight loss approach doesn’t support:

🧠 Mental health

💪 Physical strength

💖 Emotional wellbeing

…then it’s not sustainable.

Want Real, Lasting Change?

We need to stop chasing quick fixes and start addressing:

✅ Lifestyle
✅ Environment
✅ Behaviours around food
✅ Body image
✅ Self-worth

That’s the real work. And it’s worth doing.🩶
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20/07/2025

Let’s be honest:

You’re not eating because you’re hungry.

You’re eating to escape pain and achieve pleasure.

Maybe it’s boredom. Maybe it’s stress. Maybe it’s self-hate.

Food has become your off switch — the way you zone out, numb the noise, and get a break from your own mind.

Through repetition, your brain has learned:

Food = fast relief.
But that relief comes at a cost.

So here’s the real question:

Is this just a minor annoyance you can live with?

Or is it stealing your confidence, draining your energy, messing with your mood, and affecting your life?

Because if it’s the latter —
Another diet won’t fix it.

This isn’t a food problem.
It’s an emotional one. A mindset one.

And it’s 100% changeable.

But only when you stop treating it like a willpower issue.
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14/07/2025

We’ve all heard the story that hormones are to blame for everything — mood swings, weight gain, you name it. But here’s the truth: hormones aren’t the villains.

Hormones are messengers, not the rule-makers. They react to what’s going on inside your body and around you. So when your hormones feel “out of balance,” it’s not them causing trouble — it’s what’s driving them.

The real question is: What’s triggering your hormones?
Is it stress, lack of sleep, blood sugar spikes, nutrient gaps, or gut problems? These (and more) can throw your hormones off and create symptoms that seem impossible to control.

Instead of trying to “fix” hormones directly, let’s focus on the root causes behind the imbalance. When we address those, your hormones can finally respond the way they’re meant to — healthily and harmoniously.

Feeling stuck in this cycle? It’s time to break free.
It’s all about building the right environment for your hormones to thrive.

✨ Want to learn more? Drop a comment or DM! ✨

07/07/2025

If the scale isn’t moving, you’re eating more than you need ➡️ full stop.

“Starvation mode” is a myth. Your metabolism isn’t broken; if it were, you wouldn’t be reading this.

I’m fine with short, aggressive cuts when they make sense, but if you’ve been dieting forever or wrestling with food guilt, health comes first ➡️ fat-loss is emotional as much as physical. Hormones matter, but HRT can’t save a lousy diet and chaotic lifestyle. Yes, a few medical conditions slow things down, but for most people, that’s not the issue.

My clients are busy, who’ve tried every plan that ignored real-world habits. I fix that. Whatever label you slap on it - keto, paleo, fasting - fat loss still means fewer calories from better sources.

If that feels defeating, let’s rebuild your nutrition, re-train your mind, and apply the three principles I teach to ditch FOMO, boost performance, and drop 10 kg+ without counting rice grains or sacrificing your career & family life!
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01/07/2025

Protein isn’t just for gains – it’s for life. 💪✨

Think protein’s only for bodybuilders? Think again. Your body relies on it for so much more – hormone balance, energy, muscle maintenance, immune function, and even better sleep and focus.

👉 Most women aren’t eating enough protein – especially during perimenopause, menopause, or when juggling stress and modern life.

The RDA? Just 0.8g/kg body weight – that’s the bare minimum to avoid deficiency. To thrive, aim for 1.2–2.2g/kg, depending on your lifestyle, stress, and age.

Did you know your body uses over 100,000 proteins to run the show every single day? They’re the building blocks of everything – hormones, enzymes, DNA, and every cell in your body. 🤯

✨ Protein helps:
✔️ Support hormones
✔️ Maintain muscle & metabolism
✔️ Boost energy & reduce cravings
✔️ Improve sleep & brain function

This isn’t just about fitness. It’s about giving your body what it truly needs – especially as we age. 💥

So tell me… how much protein are you getting each day? Is it enough? 👇
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25/06/2025

💙Quality time with my kids is my love language…

Morocco 🇲🇦
Tarifa 🇪🇸

Fun
Food
Sunsets
Sleep
🐪
Views
Beach
My Boys 💙💙

08/06/2025

Feeling Anxious? Go for a Quick Walk 🚶‍♀️💨

Here’s why walking works wonders for anxiety 👇

🧠 It calms your brain.
Walking helps deactivate the amygdala—the part of your brain that freaks out in stressful situations—thanks to the side-to-side eye movement we naturally do while walking.

🌿 Nature boosts connection.
Being in wide, open spaces increases oxytocin, the love + connection hormone. Beautiful views = calm brain = less anxiety.

🔥 You complete the stress cycle.
When anxious, your body thinks there’s danger (hello, sabre-tooth tiger 🐯). Walking signals: “Threat’s gone!” This helps lower blood sugar, heart rate, and breathing.

💥 Clinically proven to reduce stress + anxiety.

✨ SAVE this post, give it a try today, and let me know how you feel after your walk.

👯‍♀️ SHARE with someone who needs this reminder.
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31/05/2025

Feeling overwhelmed or struggling to focus? Try these 5 productivity tips that actually work 👇

1️⃣ Pomodoro Technique
Set a timer for 25 mins. One task, one goal. Then take a 3–5 min break. Repeat x4 → then rest (seriously, you’ve earned it).

2️⃣ Write SHORT lists
3 tasks max. Giant to-do lists = instant stress. Keep it doable. Also, write down what you have done — you’re doing better than you think.

3️⃣ Mute those phone alerts
Do you really need to know about that like or meme right now? Nope. Silence the distractions and reclaim your focus. Game-changing.

4️⃣ Know your triggers
Notice what makes you go off-task. Is it boredom? Frustration? Awareness is the first step to beating it.

5️⃣ Rest is productive too
Nap. Walk. Bath. Break. Whatever works. You’re not a machine — rest resets your brain. Your worth ≠ your productivity.

✨ Hit SAVE to come back to this
LIKE if this helped
SHARE with someone who needs a gentle reminder
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27/05/2025

“I JUST DON’T FEEL LIKE MYSELF”
So many of us feel like this at perimenopause!

If you’re in perimenopause and suddenly feel flat, anxious, ragey, or like you want to run away, you’re not alone, and you’re not broken. 💛

These emotional shifts often blindside us, especially if we’ve never struggled with mental health before. That’s because perimenopause impacts brain chemistry in powerful ways.

🧠 Oestrogen supports serotonin, our “feel-good” chemical. It also affects dopamine, which governs motivation and pleasure.
When these hormones fluctuate, we can lose interest in things we once loved, or feel emotionally unstable.

💤 Progesterone, our “everything-will-be-OK” hormone, also dips when ovulation becomes irregular. No wonder we feel all over the place.

But here’s the good news: there’s so much we can do.

Food, targeted supplements, and in some cases, HRT, can be true game-changers.

🛠 Nutrients that support mental balance:
→ Phytoestrogens (e.g. flaxseeds, soy)
→ B vitamins (especially B6 for progesterone)
→ Magnesium (for calm + energy)
→ Zinc (mental resilience)
→ Vitamin D (SAD + serotonin)
→ Omega-3s (mood + inflammation)
→ Protein (for neurotransmitter production)
→ Turmeric (natural serotonin + dopamine booster)

✨ You’re not “too sensitive”—your body is changing. And support is out there.

📩 DM me or check my latest blog for tips on food, mood & hormone balance.
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21/05/2025

🧠 Progesterone & the Brain – It’s Not Just About Reproduction!

We often hear about progesterone in the context of fertility—but it plays a huge role in brain health too. As a menopause specialist, I see this all the time with my clients. Here’s the quick version:

✨ GABA – The Calm Keeper
Progesterone boosts GABA (your brain’s calming chemical), helping reduce anxiety and promote relaxation. No wonder so many women feel more chilled during certain parts of their cycle!

⚡ Glutamate – The Gas Pedal
Estradiol revs things up, but progesterone balances that stimulation—protecting against mood swings and brain inflammation.

😓 Noradrenaline – The Stress Hormone
Progesterone lowers it, helping stabilise mood and reduce stress.

🧩 Acetylcholine – Memory & Focus
It supports learning and memory, which is why low progesterone (hello, perimenopause!) can bring on that dreaded brain fog.

💤 And yes—it’s magical for sleep!
Lack of sleep is a common complaint I hear from women, especially in menopause. Progesterone can truly be a game-changer.

👉 Educate yourself. Understand your hormones. And explore the ways you can support your body—naturally and effectively.

You deserve to feel good in your mind and body, at every stage of life.
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Dirección

Frangipani Costabella. Calle Justicia, 301, Málaga
Marbella
29604

Horario de Apertura

Lunes	08:00 - 18:00
Martes	08:00 - 18:00
Miércoles	08:00 - 18:00
Jueves	08:00 - 18:00
Viernes	08:00 - 18:00
Sábado	08:00 - 14:00

Teléfono

+34662150183

Página web

http://www.louisett.com/

Notificaciones

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