https://linktr.ee/inherhealthclinic

Inher Health Clinic, Hawkes Bay, Hawkes Bay (2026)

26/03/2026

You know the NZ stereotype…

“she’ll be right”
> Pie and an energy drink for lunch
> Beers after work
> Out with the lads all night
> Stress pushed down, not spoken about
> Running on empty but calling it normal

And for a long time, that got labelled as “manly”

When it’s robbing you of your testosterone?

That lifestyle is actually draining energy, impacting hormones, and pulling men further away from the strength, drive, and resilience they actually want to feel.

The plants, fibre, salads & fruit that many men view as a feminine style of eating - ironically will improve the very markers that is what makes them a ‘man’.

Eat your fruits & veggies lads & give up the v**e, beers and bakery stop haha

Send this to a man who needs to hear this 🫶

17/03/2026

Alrighty - higher protein cheesecake with a good 20g per serving :)

Now as a clinical nutritionist- I must reiterate that this meal is absolutely in no regards nutrient dense. It is low fibre & a higher refined sugar content.

That being said - she is “macro” friendly. As in , she’s not going to spike your blood sugar to crazy heights & can be enjoyed alongside a healthy wholefoods intake.

Right… to the recipe LOL

• 1 whole bag of superwine biscuits (honestly I think I went too hard on the crust and could have 1/2d it)
• 50-60g of melted butter
• 1 scoop of protein powder added to biscuits

> crush biscuits and mix well till it looks like wet sand & then pack it in to the bottom layer of your chosen cake tin
> pop in oven on its own for 20 mins at 180 so it firms up & doesn’t crumble when you cut it.

While that baking briefly - onto your cheesecake top layer

• 500g of cream cheese lightly softened in the microwave
• 2-4 scoops of vanilla protein powder (I used caesin custard from muscle nation and 4 scoops .. baring in mind it’s two scoops per serving for this brand)
• 1 egg
• maple syrup (to taste)

> mix together well

Take out crust from microwave and layer on cheese cake top then bake all together for 30 minutes.

Take it out of oven and let sit for 30 minutes

Then leave in fridge for it to completely cool (1-2 hours)

I personally think it tastes nicer the longer you leave in fridge.

15/03/2026

Cortisol should peak in the morning and gradually decline at night.

In perimenopause, stress load + sleep disruption + blood sugar instability can flatten or reverse this rhythm.

Low morning cortisol → heavy, foggy wake-ups.

Evening cortisol rise → 3am alertness.

This is circadian neuroendocrinology.

Sleep restoration is hormonal therapy.

Comment SLEEP for my top 3 supplements I find help with sleep the most (and why I don’t love melatonin)

12/03/2026

Comment “food” for a link to my food addiction lecture and how to overcome it.

My job is to help you find a way of eating that actually works for you, while still moving you toward the health outcomes you need, whether that’s hormonal balance, gut healing, or weight loss. There is never a one size fits all approach. I take the time to get to know you, your patterns, your history, and your nervous system, and I use my clinical experience to support real, sustainable behaviour change, not short term compliance.

I also come at this from lived experience. I have had my own history with food noise and obsession. What helped it settle was not more rules or tighter control, but learning to filter out the noise, establish my own boundaries, and support my gut and hormones properly. As my physiology stabilised, the mental load around food eased in a way I never thought possible.

I would never trade my relationship with food for anything. And that is exactly what I want for my clients. A relationship with food that feels calm, flexible, and supportive, not something you are constantly battling.

10/03/2026

Best year of my life 🥰😭🥹

10/03/2026

Midlife acne is not your teenage hormones “coming back” as such...

In perimenopause, the hormonal environment shifts in a very specific way. Oestrogen becomes more erratic. Progesterone declines earlier and more consistently. And insulin sensitivity often subtly worsens. Even small changes in insulin regulation can increase ovarian androgen production. Higher insulin also lowers SHBG, the protein that binds testosterone in the bloodstream. When SHBG drops, more testosterone becomes “free” and biologically active.

That free testosterone can then be converted by the enzyme 5-alpha reductase into DHT, a more potent androgen. DHT strongly stimulates sebaceous glands. More stimulation means more oil production. When excess oil mixes with dead skin cells inside a pore, it creates the perfect environment for blockage. Add local inflammation and bacterial overgrowth, and a breakout forms.

So what feels like “random acne at 42” is often a combination of subtle insulin resistance, lower progesterone buffering, higher free androgens, and increased DHT activity. It is not because you suddenly have bad skin. It is an endocrine shift playing out through the skin.

This is why simply using stronger topical treatments often does not fully resolve midlife acne. If insulin is unstable, if SHBG is low, if inflammation is elevated, the skin is just reflecting that internal signalling.

Understanding that pattern changes the conversation. It stops being about scrubbing harder or switching cleansers. It becomes about stabilising blood sugar, reducing inflammatory load, supporting liver clearance, and balancing androgen signalling.

See the link in bio to book a full health analysis.

08/03/2026

Estrogen gets talked about a lot in the hormone world and it often gets blamed for a huge range of symptoms. Bloating, heavy periods, breast tenderness, mood swings, fluid retention… the list goes on. Because of this, the phrase “estrogen dominance” gets thrown around quite a bit online, and sometimes it gives the impression that women are simply producing too much estrogen.

But in clinical practice, that is not always what we are actually seeing.

More often than not, what we see is estrogen dominance relative to progesterone, rather than true estrogen excess. In simple terms, estrogen might be sitting at a normal level, but progesterone is lower than it ideally should be, which shifts the overall balance of the cycle. When progesterone is not rising strongly in the second half of the cycle, estrogen can end up having a stronger influence on the body.

Progesterone plays a really important role in calming the nervous system, supporting stable mood, regulating the uterine lining, and balancing some of estrogen’s more stimulatory effects. When progesterone is lower, even completely normal estrogen levels can start to feel like too much.

Of course, true estrogen excess absolutely can happen. We sometimes see it with things like higher body fat levels, certain medications, impaired estrogen clearance through the liver and gut, or in specific conditions such as endometriosis. But far more commonly, the pattern we see in women is ovulation not occurring regularly, shorter luteal phases, or progesterone not rising strongly enough.

So the conversation around estrogen dominance is often less about “getting estrogen down” and more about supporting the whole hormonal picture. Things like ovulation quality, blood sugar regulation, stress, sleep, gut health, and adequate nutrition all influence progesterone production and overall cycle balance.

Hormones rarely work in isolation. It is almost always about the relationship between them. And when that relationship is supported, the body tends to find its way back toward balance a lot more easily than we might think.

Comment “PRO” for my top supplements & dietary advice aid in ovulation & progesterone

04/03/2026

If your periods are heavy, your nutrition cannot be casual.

Heavy bleeding means you are losing iron every single month, and over time that can quietly deplete your ferritin even if your haemoglobin still looks “normal.” Low iron doesn’t just cause fatigue, it can also impair proper clotting and make bleeding harder to control, keeping you stuck in a cycle.

At the same time, if oestrogen is not being cleared efficiently, the uterine lining can become thicker than it needs to be. Cruciferous vegetables help your liver process oestrogen into forms that are easier to eliminate, and fibre helps move it out through the bowel rather than allowing it to recirculate.

If you are a heavy bleeder, three things need to be daily priorities: iron-rich foods, cruciferous vegetables, and adequate fibre. Rebuild what you are losing, support how you clear oestrogen, and give your body the raw materials it needs to regulate itself.

Comment “BLOOD” - for my personal iron, cruciferous, fibre loving favourite recipe!

02/03/2026

POV: You have been waking at 3am with a racing mind…
Your weight has shifted despite doing “all the right things”…
If you feel more reactive, less resilient, more tired but wired…

Ding, ding, ding - hello perimenopause, the transition where our beautiful progesterone begins to decline first.

This is the hormone that normally buffers your nervous system through GABA signalling - and when it drops, cortisol feels much louder and stress feels more sharp and intense.

At the same time, oestrogen becomes more erratic. And the adrenals (where cortisol/stress is produced) begin carrying more hormonal load.

Your symptoms are very connected, layered and biochemical.

This is like your second puberty where your physiology is recalibrating.

Comment “PERI” - for 3 MUST do’s - non negotiables during this time of your life

28/02/2026

My estrogen has previously shown a preference for the more inflammatory pathway.

So supporting safer estrogen metabolism is not just something I teach ;) and it is something I actively do.
One of the easiest ways I do that daily is by including a large serving of cruciferous vegetables.

However, admittedly.. I am not someone who enjoys plain broccoli or cauliflower sitting on a plate.

Most nights I blend cauliflower into my protein mug cake. Blending breaks down the plant cell walls which helps convert glucoraphanin into sulforaphane, supporting estrogen detox pathways. It also adds volume, texture and fibre without spiking blood sugar (cough cough… Nutella topping 👀)

I also love how large it make it - it also becomes an enjoyable time for me in the evenings once my daughter goes to bed, and I shift out of mum mode into parasympathetic mode & can really enjoy it 😍

So I am supporting my estrogen pathways, my blood sugar and my nervous system all at once.

Sustainable hormone health has to fit into your real life 🩷

If you struggle to eat cruciferous vegetables on their own, comment “BOOST” and I’ll share more of the creative ways I hide them into meals without even noticing 🥦✨

27/02/2026

In perimenopause, ovulation becomes inconsistent.

And when you don’t ovulate, you don’t produce progesterone properly. And that matters more than most women realise.

Oestrogen continues to rise in the first half of the cycle.
It stimulates excitatory neurotransmitters like glutamate and dopamine. It turns the volume up.

But if ovulation didn’t happen, progesterone doesn’t rise to balance it. Essentially, there is no brake pedal.

So everything feels amplified!

The noise feels noisier.
The stress feels stressier.
And then we wind up with your reactions bring faster and tolerance being thinner.

You are not suddenly an emotional crazy woman.
You are in a phase where excitation is rising without inhibition.

For some women this rage can actually be quite debilitating.

My top 3 habits that dramatically reduce those bursts:

• Eat protein early and consistently. Blood sugar crashes amplify reactivity.
• Protect sleep like it’s hormone therapy. Poor sleep lowers emotional control.
• Strength train instead of stress train. Build resilience, don’t layer cortisol.

This isn’t about “anger management” , it’s about nervous system management in perimenopause 🫶

Inher Health Clinic

26/03/2026

17/03/2026

15/03/2026

12/03/2026

10/03/2026

10/03/2026

08/03/2026

04/03/2026

02/03/2026

28/02/2026

27/02/2026

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