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Amanda Mercer Nutrition

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Amanda Mercer Nutrition

I am on online Certified Nutritionist that specialises in all things perimenopause & body image.
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I help you to create a better relationship with food, your body and live the life you have always dreamed off.

11/08/2025

✨Client feedback from Nikita ✨

Nikita was a long term client that came to me as she had recently been diagnosed with NAFL disease and wanted to make a real change in her life in terms of learning about health and wellbeing.

We were able to improve her NAFLD markers through sustainable nutrition and lifestyle changes. Part of our work together was education around nutrition, so Nikita is able to incorporate these changes confidently and know what works best for her.

Nikita also found huge benefit in our fortnightly coaching sessions, which is why I have incorporated these into my coaching practice. These one-to-one coaching sessions are really were the magic happens.

She also said:
"The online coaching sessions were most effective for myself and my journey towards living a healthy lifestyle. They felt like a safe place to ask any questions I had".

04/08/2025

If you are struggling with:
🙅‍♀️not liking what you see in the mirror,
⚖constantly dieting,
🧐fixated on how you look,
😔never feeling happy in your body

There are several eating behaviours that have been "normalised" in the fitness industry, that are most likely keeping you stuck.

Firstly I want to clarify that none of these eating behaviours listed in the post are inherently bad.
I really want to emphasis this point as not everyone that diets dislikes their body.

HOWEVER, if you are struggling with a negative body image (e.g. dieting is often an expression of a negative body image) then those eating behaviours may not be helping you achieve your goal.

For example, if you are feeling out of control around food or don't feel you can "trust yourself around food", meal skipping can contribute to making it harder for you to regulate your food intake throughout the day.

As a result, you may create more strict rules the next day to compensate for the overeating that you did the day before.

It can be hard to break free of this cycle, as we are all told that fasting and meal skipping is a good tool to use to lose weight.

❌The issue is that it doesn't work for everyone ❌

If you are finding it hard to manage and regulate your food intake, instead of meal skipping or fasting, try incorporating a regular eating pattern throughout your day.

While it will feel counterintuitive that I am suggesting that you eat more regularly, if you are unable to regulate your food intake and feel more in control around food, you will never break free of this cycle.

It's not about a different goal, it's finding a different, more helpful approach that will help you to achieve your goal.

01/08/2025

✨️ Maternity leave ✨️

Replies to messages and emails might be slower than normal as I transition into this new chapter 🥰

I will be taking a break until early 2026 to soak in this new season.

Thanks to everyone for their support with my nutrition business over the last 2 years, it means a lot ❤️

07/07/2025

As women transition through perimenopause, navigating hormonal and weight changes, energy dips, clothes fitting differently, mood swings, memory blips —it’s easy to feel like your body is no longer your own.

💥Here’s a powerful truth: improving your body image will help you to eat better.

If you’re struggling to be consistent, and you’ve tried all the diets, improving your body image could be the missing piece.

Swipe to learn more.....

Let me know in the comments or via DM: what’s the one kind thing holding you back from working on your body image?

20/05/2025

Is it perimenopause or iron deficiency?

This is an important topic because firstly iron deficiency is more common than you think and unfortunately women often struggle to get diagnosed and therefore don’t get treated properly.

It can cause a wide variety of symptoms (sometimes it isn’t perimenopause, it’s iron deficiency!).

To advocate for yourself, you need to know the symptoms of iron deficiency and the causes.

Understanding your symptoms & possible causes will help you get the right diagnosis and the right treatment.

14/05/2025

Heavy periods in perimenopause are really common

But because we don’t talk enough about heavy periods in the menopause transition, many women have no idea that this is a common thing until they are flooding the bathroom floor.

Even when women are prepared, sometimes the bleeding just seems to come out of nowhere.

It is often unpredictable, prolonged, and exhausting.

If you've found yourself suddenly needing to carry an extra change of clothes or planning your calendar around your cycle, you're not alone.

Not considering the absolute hassle of heavy periods, heavy periods can also lead to anemia and iron deficiency.
It is important that perimenopausal women get the right diagnosis and treatment given many of the symptoms of iron deficiency, such as brain fog, depression, fatigue, and hair loss, overlap with symptoms of perimenopause/menopause.

Swipe to find some practical, holistic tips to support your body and sanity through it 👉👉

24/04/2025

Are you finding it harder to manage your weight in Perimenopause?

Improving Insulin Resistance Could Be the Missing Link, that is often overlooked.

Insulin has recently been seen as a the "bad guy" when it comes to our health, but is actually one of our satiety (fullness) hormones and is really beneficial.
It is only a problem when it isn't able to work effectively.

What has Insulin got to do with perimenopause?

Perimenopause brings hormonal changes—mainly a drop in estrogen and progesterone—which can worsen insulin sensitivity.

In fact, Estrogen plays a protective role in metabolism, and as it declines, your body may struggle more to manage blood sugar and insulin levels. At the same time you are also experiencing:

😴Sleep disruptions, which impacts blood sugar control.
😤Stress levels rise, increasing cortisol (your stress hormone), which worsens insulin resistance.
😵‍💫Energy crashes and cravings become more common, making it harder to make healthy food choices.
🚶‍♀Changes in physical activity, you may not be as active as you previously were.

All of which can further impact how your body processes glucose.

Swipe to see changes that you can make to your diet and lifestyle that can improve insulin sensitivity and its effects 👉👉

21/03/2025

Your to do list is the length of your arm, making you feeling really overwhelmed, stressed out and feeling that you are never achieving anything.

This can make you feel really lazy, frustrated with yourself and maybe even a bit angry.

Why can't you just do the thing that you know you need to do?

Everyone else can, what is wrong with me?

It is normal how you react when you feel tired and burnout out.

But the key question is, does it keep you stuck?

When you feel that you aren't doing enough, or doing what you "should be" doing, you tend to be more self critical of yourself.

"I am so bloody lazy"
"What is wrong with me?"
"I should just give up"
"What is the point?"

Hands up if you have said this to yourself? 🙋‍♀️🙋‍♀️🙋‍♀️

This often creates even up more negative and harmful self talk, which can make you feel more ashamed.

You secretly hope the more self critical you are, the more that will motivate you to do the thing.

But all that does is make you feel more ashamed.

So what can you do instead?

Instead of allowing that self critical voice to take over, instead ask yourself :

"What do I need right now?"

If I'm tired and burnout, do I need to take a break?

If I'm snapping at everyone because I'm so hungry, do I need to eat a wholesome meal?

If I'm struggling to manage my to do list, what can I delegate or push put a few weeks?

I was feeling really tired on Friday and rather than forcing myself to do more work, I took an hour off and went for a walk to the coffee shop and read my book. (my idea of heaven)

What do you need to give yourself today?

Let me know in the comments below 👇👇👇👇

14/03/2025

When I say the words positive body image, what does that mean to you?

Since learning more about body image over the last 18 months and incorporating more of it into my coaching practice , it has been a game changer for my clients.

However, I have noticed there is a lot of confusion about what a positive body image actually means.

The number 1 misconception is that a positive body image means you will let yourself go but research suggests that we actually take better care of our bodies when we learn to appreciate them.
After all, we take care of the things we like!

11/03/2025

🌟 Join me for an exciting Nutrition Workshop! 🌟

I am teaming up with to host an interactive workshop, were I will be covering some basic nutrition information, understanding your metabolism, myth busting, how to make healthier choices that fit your lifestyle and much more.

Whether you're looking to boost your energy, improve your diet, or simply learn more about nutrition, this workshop is for you!

🗓 Date: Saturday 22nd March
🕒 Time: 10am - 12pm
📍 Location: TheHUB, 14 Hollands Cres, NaeNae
💰 Investment: $50

Spaces are limited, so be sure to reserve your spot today! Tag a friend who would love to join you on this journey to better health! 🥗✨

Email @gmail.com or PM Kelly from or myself to find out more or secure a spot.

21/02/2025

Do you want to stop overeating at night?

Most people assume it’s due to lack of willpower, but did you know that all of your eating behaviour is actually driven by your brain 🧠

This drive to eat can feel uncontrollable, impulsive and come out of nowhere to the point that you often don't even realise it is happening.

Which is why, over eating at night has nothing to do with not having enough willpower or not wanting it enough.

That lack of will power feeling? Your body just needs food.

Swipe to see what drives your eating behaviours and what you can do to support yourself through this 👉👉

It isn't always about doing less to achieve your goals. Sometimes it is all about trying something new that will help support you.

Let me know in the comments below, what one thing you will try this week?
One thing that really helped me was having a bigger lunch.

12/02/2025

Are you actually addressing the underlying issue?

Too often we focus on the wrong thing that we think is the reason behind why we aren't achieving our goals.

9/10 the thing we think is the problem isn't.

The past few weeks I have been reflecting on my goals and were I want to be and what I actually need to address and work on wasn't even on my radar 👀

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Napier

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.amandamercernutrition.com/

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