Marielle Styles Keto Health Coach

25/08/2025

What an amazing day at NZ’s very first “Living Your Best Life during the Menopause Transition” event in Tauranga. I left with my mind buzzing, my heart full, and a whole lot of notes to look back on!

Every speaker brought a fresh perspective and so much wisdom — there were many moments where I thought, “Why did no one ever tell us this before?” It really highlighted how important it is to keep learning, to have these conversations openly, and to surround ourselves with people who want to grow and thrive through every season of life.

I also felt incredibly grateful for our little PREKURE crew who came along. Sharing the day with like-minded, curious, and supportive people makes all the difference — the laughter and connection in between sessions was just as nourishing as the content itself.

I’m already looking forward to the next one, and I know the ripple effects of this day will be felt for a long time.

04/08/2025

Who says mac & cheese needs mac? 🧀💛
This rich, cheesy dish swaps pasta for tender cauliflower florets — so you get all the creamy comfort without the carb crash.

I was going to share this recipe on my website later… but it’s just too good to keep to myself. Here it is so you can try it tonight!

Keto Cauliflower “Mac” & Cheese
Ingredients
• 1 medium head cauliflower, cut into bite-sized florets
• 1 cup heavy cream
• 1½ cups shredded cheddar cheese (or mix with mozzarella for extra gooeyness)
• 2 tbsp cream cheese
• ½ tsp mustard powder (optional, for depth)
• Salt & pepper to taste
• ½ cup crushed pork rinds (for topping)
• Extra shredded cheese for topping
• Paprika or chives for garnish (optional)

Method
1️⃣ Steam or boil cauliflower until tender but not mushy (about 5–7 mins). Drain well.
2️⃣ In a saucepan, heat the cream over medium heat until it begins to simmer. Stir in the cream cheese and mustard powder until smooth. Let it gently bubble away for 3–5 minutes so it reduces and thickens into a rich, creamy sauce.
3️⃣ Add shredded cheese a handful at a time, stirring until melted and velvety.
4️⃣ Season with salt and pepper.
5️⃣ Gently fold the cauliflower into the cheese sauce until well coated.
6️⃣ Transfer to an oven-safe dish. Top with extra cheese and crushed pork rinds for a crispy, golden crust.
7️⃣ Bake at 180°C (350°F) for 10–12 minutes, or until the cheese is melted and the dish is heated through.
8️⃣ Garnish and serve hot!

This is comfort food done keto-style — rich, cheesy, crunchy, and oh-so satisfying. 🥰

02/08/2025

The perfect slow, relaxing Saturday morning…
No rushing, no deadlines, no “just one more thing to tick off the list.”
Just good coffee, the smell of local bouquets made with delphiniums in the air, sunshine spilling through the windows, and time to linger over a beautiful cookbook with Johan.

These are the mornings that refill my cup — where the pace is unhurried, conversations wander, and the only thing on the to‑do list is to simply be.

Here’s to more slow Saturdays. 🌿☕

28/07/2025

Today, I have stopped…
I didn’t want to, but my body was firm in its message: Keep ignoring the need for rest, and I will force you to rest.
Well, here we are.

After years of barely ever getting sick, I’ve now been unwell for nearly a month—and it has stopped me in my tracks. It’s made me listen. Not the half-hearted “yeah yeah, I hear you” kind of listening, but actual, honest listening.

It’s funny how I can dish out the “rest and recharge” advice like a pro… but when it comes to following it myself? Let’s just say the struggle is real.

So I’m taking time and space—space to catch my breath, to properly rest (not the pretend kind where I’m “not working” but still powering through everyday life), to strengthen my immune system, and to do what I often ask others to do: truly slow down.

For me, that means:
– Replenishing minerals and electrolytes
– Eating deeply nourishing keto meals, not just convenient ones
– Prioritising real sleep—not just early bedtime, but quality rest
– Making room for stillness, not just a few scattered minutes of “active” relaxation
– Adding in nutrient-dense foods like liver, eggs, broth, and plenty of salt
– Gentle movement when it feels good, not because I “should”

I’m trusting this pause will give me the space to heal, to reflect, and to come back with more clarity, strength, and—hopefully—a little more wisdom to share.

If you’ve been pushing through too… maybe this is your nudge to stop and listen too.

06/07/2025

Let’s break that cycle—for good!
Join me for the Mid-Winter Keto Reset, starting July 23rd.
This 12-week group journey is all about consistency, support, and real results—no more all-or-nothing. You don’t have to do it alone. Let’s reset, together.

06/07/2025

The real reason so many people struggle to stick with keto — it’s not the food. It’s the isolation.
We all need structure. Support. A clear plan. And people walking alongside us when it gets hard.

That’s exactly why I created the Mid-Winter Keto Reset — a 12-week group coaching program built around real-life support, step-by-step strategy, and a community that gets it.

https://www.mariellestyles.co.nz/12-week-mid-winter-keto-reset/

05/07/2025

What would your life look like if you actually stayed consistent with keto for 12 weeks?
Really think about it…
Waking up with more energy — no crashes, no brain fog; Feeling calm and in control around food — instead of battling cravings; Clothes that fit better, inflammation that settles, sleep that actually restores you; Confidence that grows because you’re finally doing what you said you would
✅ A body that’s not just changing… but healing

This is what happens when we stop starting over — and finally build the structure, support, and self-belief to stick with it.

That’s exactly what the Mid-Winter Keto Reset is here to help you do.
12 weeks. One step at a time. Together.

👉 Want to start with a free 7-Day Keto Winter Meal Plan? Drop a ❄️ or DM me "Meal Plan" and I’ll send it your way.

18/06/2025

I’m sharing this powerful piece from Nutrition Network featuring Dr. Andrea Salcedo — a gynecologist who sees things differently. What if heavy or irregular periods weren’t just about hormones… but early warning signs of insulin resistance? Dr. Salcedo reminds us that the uterus is a metabolic organ — and just like your heart or kidneys, it can reflect the deeper impact of blood sugar imbalances and inflammation.
This is a must-read for every woman navigating irregular cycles, PCOS, fibroids — or simply wanting to understand her body better.

Discover how metabolic dysfunction, insulin resistance, and lifestyle factors contribute to abnormal uterine bleeding. A new clinical lens on women's health.

17/06/2025

Ever since Johan has rekindled his love for cooking (did he ever really lose it?), I’ve been enjoying the fruits of his delicious experiments—and this one is no exception! 🧅🧀

Simple ingredients, seriously good flavour.
He walks you through exactly how he made them—crispy, caramelised, and so moreish you’ll be picking at the tray before it cools (ask us how we know 😄).

These are perfect as a low-carb snack, a crunchy side, or a savoury treat on their own.

💬 Recipe video and link is in the first comment—go check it out and let us know if you try them!

14/04/2025

Loved my blog post Easter Choices: Stay Keto or Indulge? Let’s Talk?

Then you’ll love this follow-up too.

To support your next step—whether you stayed the course or veered into chocolate territory—I’m offering a handful of Post-Easter Reset Sessions at a special rate.

In these 45-minute one-to-one coaching sessions, we’ll:
• Reflect on what worked (and what didn’t)
• Shake off the sugar slump
• Get you re-centered with a fresh, personalised strategy

The first 5 bookings will receive the session for just $99.
Simply add the word Easter in the booking comments to claim your spot.
https://mariellestyles.rocketspark.co.nz/contact/

14/04/2025

Easter, chocolate... and choices
Let’s talk honestly—Easter can be both joyful and tricky when you're living low-carb or keto.

Do you stay the course? Do you mindfully indulge?
The real question is: How do you make that choice in a way that supports your long-term health and happiness?

I’ve just published a new blog post diving into this very topic. Whether you stayed keto or had a few holiday treats, it’s worth the read:
https://mariellestyles.rocketspark.co.nz/blog/post/144273/easter-choices-stay-keto-or-indulge-lets-talk/

02/04/2025

Have you ever been told that low-carb or keto is a “fad,” dangerous for your heart, or just too hard to sustain?

Well, a brand-new peer-reviewed paper — Myths and Facts Regarding Low-Carbohydrate Diets (Teicholz et al., 2025) — just debunked all those myths with solid science and clinical evidence. (Link to the article in the first comment)

Here’s what the researchers found:
*TYPE 2 DIABETES REVERSAL IS POSSIBLE
Over 50% of participants reversed type 2 diabetes on a keto diet — often within 10 weeks, and the results lasted for years.

*IMPROVED HEART HEALTH
Low-carb improves 17 out of 20 cardiovascular risk factors — including triglycerides, inflammation, and blood sugar. The rise in LDL? Turns out, it’s not the threat we once thought.

*YOU DON’T NEED CARBS! Yup! Read that again.....
There’s no such thing as a carbohydrate deficiency. Your body can create the glucose it needs — and thrive doing so.

*RED MEAT ≠ DISEASE
The most rigorous reviews found little-to-no high-quality evidence linking red meat to heart disease or cancer.

*AFFORDABLE & SUSTAINABLE
It’s not just for the rich — low-carb worked in homeless shelters and only costs ~$1 more/day than standard government guidelines.

📌 Bottom line?
Keto is not only safe — it’s effective, sustainable, and supported by decades of clinical research.