Fuel - SBF Challenge

Are you eating enough? What every perimenopausal woman needs to know

December 11, 2024

While a calorie deficit is necessary for fat loss (meaning we consume fewer calories than we expend each day, so the body is forced to use its fat stores for energy) it’s important not to consume too few calories.

Extreme calorie restriction signals the body to enter “starvation mode,” where it prioritises fat storage and breaks down our precious lean muscle to meet energy needs instead.

Creatine: Benefits For Women

February 18, 2025

Creatine is one of the most well-researched and effective supplements available, yet many women are unaware of its powerful benefits. Creatine supports strength, energy, brain function, and overall health. For women, especially those over 40, it can be a key tool in maintaining muscle, boosting cognitive function, enhancing exercise performance, and improving gut health. What

The Gut Microbiome: Why It’s Crucial for Women 40+

January 24, 2025

What is the Gut Microbiome? The gut microbiome is the collection of trillions of microorganisms that live in our digestive tract. These microbes help break down food, produce essential nutrients like vitamins, and even influence your immune system, mood, and brain function. Essentially, the health of your microbiome affects almost every aspect of your body’s

"Protein" written on a black chalkboard surrounded by meat, eggs, fish and other sources of protein

The Importance of Protein for Women 40+

January 15, 2025

What is Protein? Protein is one of the three macronutrients essential to human life, alongside carbohydrates and fats. It is made up of building blocks called amino acids, which are used by the body to repair tissues, build muscle, produce enzymes and hormones, and support immune function. Unlike carbohydrates and fats, the body does not

How to boost your metabolism

May 6, 2024

Please enjoy this 18 min live video recording where I give you 5 scientifically proven ways to boost your metabolism. Or you may prefer to read on for a brief overview: Metabolism refers to all the chemical processes going on continuously inside our body that allow life and normal functioning. Our Basic Metabolic Rate (BMR) is the number of

lips covered with sugar and a tongue licking the sugar

4 Steps to Stop Sugar Cravings

March 30, 2024

Science offers valuable insights into how we can control our cravings. By understanding the underlying mechanisms driving sugar cravings and adopting evidence-based strategies, we can pave the way for healthier eating habits and improved overall well-being.

The Menopause Diet – what you should be eating and why

March 4, 2024

Although medical interventions and lifestyle changes often help, it’s essential to understand the significance of diet in both reducing menopausal symptoms and enhancing overall well-being.

How many calories should I be eating?

February 5, 2024

If we want to maintain our current weight we need to have the same amount of calories as we’re burning each day. If we want to lose weight we need fewer calories each day. If we want to gain weight we need more calories each day. So how do we know how many calories we’re

YES!!! You can lose belly fat

December 5, 2023

Yes you can reduce fat from your belly and you have 2 options to choose from – both with pros and cons. Here is a 20 min live video where I discuss belly fat – how it got there, how to remove it and how to prevent it from coming back. If you don’t have

The healthiest packaged snacks (available at Coles and Woolworths)

November 6, 2023

In the busyness of our daily lives, mealtime is often reduced to a hurried task squeezed between appointments and responsibilities. We grab meals on the go, multitask while eating, and rarely take a moment to truly appreciate the fuel our bodies receive.

Menopause and weight loss

October 1, 2023

This is a 19 min mini workshop where I explain the 4 Steps you can take to ensure you don’t gain weight during peri-menopause, menopause and post-menopause. If you don’t have 19 mins to spare, here they are: Would you like me to help YOU reach your health and fitness goals?

5 Steps to Lose Weight with Mindful Eating

September 4, 2023

Category: Fuel