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The Healthstyle Doctor, Tarras (2026)

26/12/2025

We often focus on exercise — but what we do during the rest of the day matters just as much.

Long periods of sitting, especially without regular breaks, change how our bodies handle blood sugar, fats, and inflammation. Over time, this increases the risk of heart disease, diabetes, and other chronic conditions — even in people who exercise regularly.

The reassuring part?
This isn’t about doing more or pushing harder.
It’s about moving more often.

For us, that's a Boxing Day tradition. As a family, we play golf — kids in tow, picnic packed, taking our time. It’s not a workout. It’s connection, fresh air, gentle movement, and hours spent moving without thinking about it. And more importantly, role modelling to our kids.

So here is your gentle reminder this holiday season: movement doesn’t have to look like your usual routine. Walks, games, swimming, backyard cricket, golf, beach days — it all counts.

If you sit a lot, this isn’t judgment — it’s an invitation to build movement into everyday life, in ways that actually fit.

💛 If you’d like my practical guide on choosing a walking pad — whether it’s for heading back to work, working from home, or getting extra movement in while watching TV — comment LINK and I’ll send it to you.

Small, regular movement really does add up.
Happy Holidays 🤗.

22/12/2025

Hi, I’m Tasia — GP, women’s health doctor, and mum of three 🤍
I help women understand their bodies and feel better through hormones, lifestyle, and nutrition.

I grew up in rural Nelson, New Zealand and now live with my family in beautiful Wanaka. I truly believe my purpose is to support women to feel happier, more energised, and confident in their bodies.

After training as a GP, I realised something wasn’t quite right. I was seeing women within a busy system that was doing its best — yet these women were exhausted— not sleeping, gaining weight, feeling anxious, inflamed, and not themselves. Their symptoms were complex, and there was no simple 10-minute solution.

I knew there had to be a better way. After completing my fellowship in Lifestyle Medicine, I could see how much strong evidence we have to support women through a whole-body, integrative approach — looking at hormones, metabolism, gut health, nutrition, movement, stress, and sleep together.

That’s what led me to start my own clinic around six years ago. I get to offer longer one-on-one, in-person and video, consultations and ongoing support through courses and online resources. I love being able to continue care beyond the clinic and share the information I always wished I could give in a standard 15-minute appointment.

A big part of my work is nutrition. I love creating and sharing recipes and using food as a practical, evidence-based tool to support metabolic health, gut health, and hormone balance.

My approach is whole-body, because nothing works in isolation. Hormones aren’t separate from gut health, and weight isn’t separate from stress or sleep. When we look at the bigger picture, real progress becomes possible.

If you’ve ever felt rushed or unheard, your symptoms are real — and you deserve to feel well. You’re not broken; you just need the right support.

If this resonates, I’d love to hear a little about you and what brought you here.
So lovely to meet you 🤍

18/12/2025

Always tired, no matter what you do?

If you’re sleeping, eating well, exercising, and still feel exhausted, this isn’t something you’re imagining — and it’s not a personal failing.

Persistent fatigue in women is rarely caused by just one thing. In clinic, it’s often a combination of physiology, hormones, stress and sleep quality that hasn’t been properly explored.

Some of the most common drivers I see include blood sugar crashes, low iron (even without anaemia), thyroid dysfunction, hormonal changes in perimenopause, chronic stress and non-restorative sleep — including things like overnight blood sugar drops or sleep apnoea that are easy to miss.

When we slow down and investigate properly, fatigue often starts to make sense. And once the drivers are identified, there are usually clear, practical steps that can help energy improve.

You deserve more than being told everything is “normal” when you don’t feel well.

Save this for later, and share it with someone who needs reassurance that their tiredness is real.

16/12/2025

👉 Testosterone is funded for men in New Zealand — but women still have to pay $$$$$!

That inequity matters. Especially when testosterone can be a genuinely helpful treatment for some women in perimenopause and menopause.

Here’s what the evidence actually says 👇
International guidelines support testosterone therapy for women with hypoactive sexual desire disorder — persistent low libido that causes distress — when other factors have been addressed and oestrogen alone hasn’t been enough.

In clinic, I’ve seen it help not only with sexual desire, but also for some women with brain fog and ongoing fatigue, alongside other hormone therapies.

Important nuance (because this matters):
✨ Testosterone is not usually a first-line treatment
✨ Libido is complex and multifactorial
✨ But when used appropriately and monitored carefully, it can be safe, effective, and life-changing for the right person, I have seen this in clinic!

If you’re struggling with low desire, cognitive fog, or persistent tiredness that doesn’t feel like “you,” this is a conversation worth having with a menopause-trained clinician.

This is why advocacy in women’s health is still so important. Women’s libido deserves the same attention and support as men’s.

👇 Comment Guide and I’ll send you my in-depth article on testosterone therapy for women — covering the evidence, who it’s for, and how it’s used safely.

14/12/2025

Good Sources of Fibre

Fibre is one of the most powerful (and most under-eaten) nutrients for women’s health.
It supports gut health, blood sugar balance, cholesterol, hormone clearance and helps you feel fuller for longer.

👉 Women should aim for at least 25 g of fibre per day — and more is even better.

⚠️ In Australia and New Zealand, fewer than 30% of women meet recommended fibre intakes, making fibre deficiency a common but often overlooked contributor to digestive, metabolic and hormone symptoms.

Fibre-Rich Foods (per serve)

Chickpeas (½ cup) – 5 g

Oats (raw) (½ cup) – 4 g

Pear (medium) – 5.5 g

Firm tofu (1 cup) – 3 g

Multigrain bread (1 thick slice) – 3 g

Wholemeal pasta (1 cup cooked) – 4.5 g

Linseeds (flaxseed) (1 Tbsp) – 3.5 g

Banana (medium) – 2.5 g

Almonds (small handful) – 3.5 g

Kumara (sweet potato, skin on) (medium) – 6 g

Broccoli (cooked) (½ cup) – 2.5 g

Small, consistent choices add up.
Increase fibre gradually, drink enough fluids, and aim for variety across the day.

💛 Want more support?
Comment GUT and I’ll send you the link to my free Nutrition in Perimenopause guide, with practical, evidence-based tools you can start using straight away.

Save this for later or share it with a friend who needs it.

30/11/2025

Because the loveliest gifts are often the simplest.

Lately I’ve been thinking about how easy it is to get swept up in Black Friday and the pressure to buy more “stuff.” And while there’s nothing wrong with treating ourselves, I always come back to the gifts that feel the most meaningful — the simple, thoughtful ones we make ourselves.

Every year I put together small homemade prezies for friends, and they always have to tick three boxes:

✨ Thoughtful – something they’ll genuinely enjoy
✨ Not wasteful – kinder on the planet
✨ Supportive of their health – because I want to be the change I wish to see in the world

This year I’m making my Hazelnut Savoury Granola, and it’s honestly one of my favourites. Warm spices, crunchy nuts, and so versatile — beautiful over salads, soups, roasted veg… and it looks gorgeous in a little jar with a simple ribbon.

If you’d like to make it too, the full recipe is inside my Ultimate Guide to a Plant-Based Christmas. It’s a digital guide designed to make the festive season easier, calmer, and more nourishing — no extra “stuff,” just my favouite Christmas recipes, planners, homemade gift ideas, and simple ways to feel good through the holidays.

It’s only $9.87, and if you’d like the link, just comment Christmas below and I’ll send it straight to you.

Sometimes the smallest gifts carry the most meaning. 🌿✨

11/11/2025

Struggling with sleep during perimenopause? You’re not alone — and you’re not broken.
Hormonal changes can disrupt temperature regulation, neurotransmitters, and even breathing patterns, making restful sleep harder to achieve.

👉 Up to 60% of women in perimenopause experience insomnia.
👉 Up to half of postmenopausal women may have sleep apnea.
👉 And most are never properly diagnosed.

Sleep isn’t a luxury — it’s your body’s repair system.
That’s why menopause care without addressing sleep is only half the treatment.

The good news?
Evidence-based approaches like Cognitive Behavioural Therapy for Menopausal Insomnia (CBT-MI) can retrain your brain and body for deep, restorative rest — improving hot flushes, mood, and energy along the way.

✨ You deserve to wake feeling restored — not just rested.

🩵 Learn more inside Your Perimenopause Reset with Dr Taisia Cech, where we dedicate a full week to mastering sleep.
Or book a one-on-one sleep consultation with Mags from Through the Woods Sleep Psychology for personalised CBT-I support.

Because when your nights heal, your days transform. 🌤

23/10/2025

🥗 Candied Walnut, Beetroot & Brussels Sprout Salad

The perfect salad to pull out for those long days and upcoming social gatherings. 🥰
The candied walnuts add that extra crunch and caramelised goodness that makes every bite irresistible!

💡 Did you know?
Beetroot and leafy greens are naturally rich in nitrates, which your body converts → nitrites (thanks to friendly mouth bacteria) → nitric oxide — a powerful molecule that helps your blood vessels relax and widen.
That means better blood flow, improved oxygen delivery to your muscles, and lower blood pressure — all supporting your heart and overall vitality. ❤️‍🔥

If you’d like to try this heart-healthy, hormone-supportive salad, just comment WALNUT below and I’ll send you the link to the recipe in my resource page! 🌿

22/10/2025

You’re not losing your mind — it’s your hormones. 💫

If you’ve been feeling more anxious, tired, foggy, or like your sleep and energy are all over the place… you are definitely not alone.

So many women tell me they’re doing all the right things — eating well, exercising, trying to rest — yet still don’t feel like themselves.

What’s really going on?
👉If your in your 30s or 40s it’s likely perimenopause — the hormonal transition that starts years before your period stops.
These shifts can impact your mood, sleep, metabolism, and even how your brain functions.

The good news? Once you understand what’s happening in your body, you can stop blaming yourself and start working with your biology — not against it. 💪

That’s exactly why I created Your Perimenopause Reset — an 8-week, doctor-led course designed to help you:
✨ Restore calm
✨ Rebuild confidence
✨ Feel back in control of yourself again

Doors close 27th October and we start 28th October — so if you’re ready to finally feel calm, clear and like yourself again, tap the link in bio or comment RESET to join us today. 💛

19/10/2025

Lentil Spaghetti Bolognese — delicious, nourishing, and backed by science

I’ve been recipe developing for over 15 years, and this is still one of my most popular and requested recipes.

If you’re looking to swap one meat meal for a vegetarian one this week, give this Lentil Bolognese a go. It’s hearty, comforting, and full of ingredients your body (and hormones) will love.

Here’s why legumes like lentils, beans, and chickpeas deserve a regular place on your plate:

Associated with better heart health and lower risk of cardiovascular disease

Support balanced blood sugars and metabolic health

Feed your gut microbiome for improved digestion and hormone balance

Provide plant protein, iron, magnesium, and other essential nutrients

Even linked with lower cancer risk and longer life expectancy

Legumes really are one of the most nutrient-dense and sustainable foods we can eat — simple, affordable, and powerful for long-term health.

👉 Comment “LENTIL” and I’ll send you the link to my resource page with this recipe.

The Healthstyle Doctor

26/12/2025

22/12/2025

18/12/2025

16/12/2025

14/12/2025

30/11/2025

11/11/2025

23/10/2025

22/10/2025

19/10/2025

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