Tris Alexandra Nutrition + Wellness (2025)

15/07/2025

Just some thoughts on health and life lately.
What resonates most? 👇🏼

13/07/2025

You’re drinking at least 2 litres of water a day but still feel tired, puffy, and brain foggy?

You might still be dehydrated — because you’re missing minerals.

💧 Minerals are like the spark plugs for every cell in your body. Electrolytes like sodium, potassium, magnesium, and calcium are needed for fluid to actually move into your cells.

Without enough minerals, you’re just flushing water through your system without real cellular hydration. Plus, essential processes like digestion, metabolism, thyroid function and hormone balance rely on these minerals to work properly.

✨ Here’s what a few of these powerhouse minerals do for you:

🧂 Sodium + Potassium — Keep your cells hydrated, balance fluid levels, support nerve signalling, and help maintain healthy blood pressure. They work together: too much sodium without enough potassium throws out the balance and can cause fluid retention but not enough of either causes fluid loss.

🧘‍♀️ Magnesium — Supports over 300 enzymatic reactions in the body. Helps regulate blood sugar, calm the nervous system, reduce PMS, improve sleep, and keep your bowels moving.

🦴 Calcium — Not just for bones. Calcium is needed for muscle contractions, hormone secretion, and healthy ovulation.

🔬 Trace minerals like Zinc, Selenium & Iodine — Critical for thyroid health, immune function, hormone production, and protecting against oxidative stress. Many women are depleted, especially if you’ve been under stress or on hormonal birth control.

🌿 How to get more minerals in naturally:

- Include mineral-rich whole foods: organ meat, sea salt, leafy greens, eggs, grass-fed meats, shellfish, nuts and seeds.
- Sip on electrolyte-rich fluids like bone broth, coconut water, an adrenal mocktail, or simply try water with a good squeeze of lemon, pinch of quality sea salt (sodium) and cream of tartar (potassium) or swap the water for coconut water (potassium).

Small shifts like these help your cells actually hydrate, so you feel more energised, clear-headed and focused.

Questions about minerals and hydration? Drop them below👇 I love helping you make this simple.

06/07/2025

If you’re a woman over 35, here’s what you need to know about nutrition…

🥑 If this hit home, you’re going to love the 21 Day Real Food Reset.
It’s your step-by-step guide to confidently nourishing your body and eating in a way that actually works for women 35+.

No counting calories. No complicated recipes or hard to find ingredients.
Just real food, education and support to make it a lifestyle and real results.

Re-launching soon.

22/06/2025

Ready to make the switch to low-tox living?

Comment “LOW TOX” and I’ll share how to get started with the world’s most trusted, tested and therapeutic-grade essential oils 🌿

Let’s chat about transforming your health and home — one simple swap at a time.

20/06/2025

PMS? Your body isn’t broken. It’s sending you signals.

The luteal phase — 12–14 days before our period — is when progesterone rises, our anti-inflammatory, mood stabilising, sleep supporting & metabolism boosting hormone.

Energetically we shift more inward & reflective. But also, our triggers can be heightened, inner critic “mean girl” arrives & tolerance can drop 👹

What’s not “normal” & signs your body needs more support:

🔴 Mood swings - irritability, anger, low mood
🔴 Significant fatigue
🔴 Sore b***s
🔴 Headaches
🔴 Uncontrollable cravings
🔴 Bloating

Here are some of my favourite simple, but effective ways to support our body & mind during this challenging pre-period time:

#1 MOVE your body & get outside in sunlight and nature. Emotions = energy in motion. We need to move to process emotions.

#2 Do something that brings you joy - relaxing bath, drawing, dancing, gardening, baking etc.

#3 MAGNESIUM - calming, supports sleep, blood sugar balance & may reduce PMS symptoms like mood swings, anxiety, bloating & headaches. Opt for magnesium glycinate.

#4 Practice saying ‘no’ & holding strong boundaries. Sometimes the irritability may be from people pleasing & saying yes to things that aren’t aligned.

#5 Make some nourishing sweet snacks like protein balls, choc avo mousse, raw treats. Opt for ones packed with protein & healthy fats. consider using monk fruit sweetener over sugar to keep blood sugar stable (to reduce cravings).

#6 Essential oils - frankincense, Balance blend, lavender, clary sage, ylang ylang are just some of the oils that will help support your mood, emotions & hormone balance. I lean heavily on these!

#7 Practice gratitude. Whether you journal it, verbalise it or take a moment to sit with yourself & feel into what you’re grateful for, this is simple but effective. It’s not about toxic positivity, we can acknowledge the hard emotions whilst reminding ourselves what we’re grateful for.

What tip did you find the most useful? 💬

16/06/2025

What does HEALTH mean to you?

31/05/2025

I’m turning 40 this year and hormones are kinda my thing. So of course I’m already thinking about (and acting on) how to support my body through this very important life transition.

Supporting hormone balance starts well before you’re 40, and it’s NEVER too late to work on your hormonal (and overall) health.

BUT…

I also don’t want to assume that any changes to my cycles are perimenopausal. Because what if something else is going on? And maybe alongside perimenopause or maybe I haven’t even reached that phase yet.

The perimenopause transition can last anywhere from 1 to 10 years, with the average typically lasting 4 to 6 years. The average age of menopause (defined as 12 months after your last period) in Australia is 51 to 52 years. That’s the average age, so for some women it’s younger or older.

So what if you’re 40+ and your cycle have become heavier and it’s just assumed you're perimenopausal (oestrogen is fluctuating, progesterone is lowering so you’re oestrogen dominant causing heavier periods). So you’re recommended HRT and sent on your way.
But what if your heavier periods are being caused by fibroids? Or you have MTHFR and your methylation pathways and therefore oestrogen clearance are not functioning properly?

It’s important we stay curious and investigate deeper root causes that could be causing your symptoms, either alongside of or instead of perimenopause. Let's not miss the forest for the trees.

Thoughts? Experiences? 👇

28/05/2025

I’m deep in my luteal phase right now, days out from my period — and I can feel it in every part of me.

👉My hunger has increased (I’m questioning if chocolate is considered a meal?!)
👉I don’t quite have the same energy as I did a week ago.
👉There’s a tight, anxious feeling sitting in my chest and the weight of the world feels like it’s on my shoulders.
👉I look at my to-do list and feel completely overwhelmed.

And today I want to burn everything to the ground and start over (dramatic much?!)

But here’s the thing…

I’ve been here before.
I know my cycle.🩸

I know that this is just a phase. It doesn’t often feel like this, but we’re here this cycle and that's ok. And that knowing changes everything.

Instead of judging myself, I meet my body where she’s at.

✨ I’ve made nourishing snacks that satisfy my sweet tooth, so I don’t dive into a block of chocolate.
✨ I’ve increased my portion sizes to honour my body’s needs, without feeling guilt or shame about it.
✨ I’m using supplements, essential oils and self-care practices to regulate my nervous system (something as simple as a walk in nature changes a lot for me).
✨ I’m giving myself permission to slow down. To not have it all figured out today. We aren’t meant to operate at 100 miles an hour day in day out.

Most of all — I remind myself:
We’ve been here before. I’ve got you.

This is self-trust. This is cycle wisdom.

And the impact it has? It ripples through everything — how I show up in my work, how I mother, my relationship with my husband, how I treat myself, and how I move through life.

Your body isn’t broken. It’s not working against you, she’s sending you signals.
You just need to understand her and honour your needs.

P.S. You can also support your health and enjoy foods you love. It’s not one or the other.

🌀 Save this for the next time you feel like everything is falling apart.

26/05/2025

So grateful for the incredible women who trust me to support them with their hormone healing journey 💛

Reading your words and witnessing your transformations is the greatest reminder of why I do this work.

There’s no shortage of information out there—but so much of it leaves women feeling more confused, overwhelmed, and disconnected from their own bodies.

My approach instead combines the science with ancient and innate wisdoms.

I don’t give you a rigid meal plan or a checklist of what to eat or not eat. Instead, you’ll learn how to listen to your body’s needs and nourish your body to bring your hormones back into balance, in a way that’s realistic and aligned with YOUR life.

I create space—for your story, your symptoms, your lived experience. Because being truly heard is healing. You’ll stop outsourcing your health to trends and start rebuilding trust in your own body.

This is about more than just food—it’s about reconnecting to yourself and building self trust and confidence.

20/05/2025

Here’s the problem with hormone testing 👇🏼

👩🏻‍💻Comment me ‘TESTS’ and I’ll share my hormone testing guide dropping Friday this week, so you can get tested properly to get answers.

If you’re a woman in her 30s or 40s, ’test, don’t guess’ is important when it comes to getting answers for your hormone symptoms like PMS, heavy and painful periods, changing or irregular cycles, mood swings, brain fog, skin breakouts, cravings, weight gain or difficulty losing weight, PCOS (suspected or confirmed), Endometriosis or difficulty conceiving.

Blood tests are a great starting point to understand what’s going on with our hormones.

It means we can personalise your strategy to resolve your symptoms and get you on the path to healing your hormones.

BUT…

👉 When tests are only interpreted medically (as in looking to confirm or rule out a diagnosis) and not functionally (I’m interpreting tests looking for optimal ranges in conjunction with your symptoms and lived experience)

👉 When inadequate testing has been done (i.e. only TSH instead of a full thyroid panel; only PCOS diagnostic criteria instead of additional markers that tell us the root causes)

👉 When tests are taken at the incorrect time of your menstrual cycle or under conditions that impact the results (i.e. progesterone needs to be taken 7 days post ovulation)

Then we don’t get an accurate holistic understanding of what is going on with your body and hormones.

Proper testing is often the missing link between you getting answers AND getting on the path to creating change, and you going round and round in circles feeling overwhelmed and dismissed.

Comment me ‘TESTS’ and I’ll share my hormone testing guide dropping Friday this week, so you can get tested properly to get answers.

19/05/2025

HEAL YOUR HORMONES enrolment is open again. Comment HYH for more details 🩸🌿🌙

If you feel confused, overwhelmed, dismissed and wanting answers AND a personalised plan for your health - I created Heal Your Hormones for you.

If you’re ready to ditch the bandaid approaches for a root cause & holistic long-term solution to your health - Heal Your Hormones is for you.

If you’re done with trying different diets, trying to piece together all the information on your own and not getting anywhere. If you’re done with being told your tests are “normal” but you feel anything but - Heal Your Hormones is for you.

We use testing and menstrual cycle data to get a clear understanding of what’s going on in your body, PLUS the education, resources, support and a personalised plan to get the root causes of your hormone symptoms.

Heal Your Hormones is an achievable, step-by-step framework to remove the overwhelm (so you’re not spinning your wheels doing all the things and eventually falling off the wagon) and start feeling better so you THRIVE.

💥Spots are very limited and they fill fast. DM me HYH for details.
Let’s get you answers and a path to healing.
Tris x

13/05/2025

You’ve probably googled your symptoms more times than you can count.

Followed all the health and hormone accounts. Listened to all the podcasts. Bought the supplements.

But you’re still feeling fatigued. Still dreading your next p3riod. Still feeling guilty when your moods feel erratic and you’re irritable and emotional.

Still unsure of where to start or what’s actually going to move the needle.

You’re stuck in a cycle of wanting your symptoms, your body, your health to change. But life is busy and you’re at capacity. You’re already doing a lot, how could you find the time to do MORE?!

I see this all the time.

One of my recent clients in Heal Your Hormones came to me after spending hours watching health and hormone accounts, taking SO many supplements, and feeling more and more stressed trying to add MORE habits to her already busy days.

I didn’t give her another meal plan, another protocol, or another supplement.

👉 Instead we gained CLARITY on what was going on with her body - by understanding the signs and symptoms her body was telling her through her cycle symptoms and test results.

👉 We SIMPLIFIED what she was doing to focus on what was PRIORITY and going to make the biggest difference to start changing her health.

👉 Step-by-step, week by week, she had the SUPPORT to create SAFETY for her body and nervous system so she didn’t feel overwhelmed and could take action.

You don't need more knowledge. You need to know what to take action on and have the support to follow through.

The version of you you’re wanting is waiting for you.
Let’s create her together.

Tris Alexandra Nutrition + Wellness