Menopause is a natural phase in life, but the symptoms can sometimes feel overwhelming. Hot flashes and night sweats are two of the most common and disruptive experiences during this time. I’ve worked with many women navigating these challenges, and I want to share practical, realistic solutions that can bring relief and restore comfort. Whether you’re just starting to notice these symptoms or have been dealing with them for a while, this guide offers clear, actionable advice to help you feel...

I understand how confusing conflicting advice can be. That’s why I’m passionate about personalised nutrition consulting , a tailored approach that meets you where you are and helps you make small, realistic changes that add up to big improvements. In this post, I’ll walk you through how personalised nutrition consulting can empower you to regain control over your health. You’ll find practical tips, clear explanations, and actionable steps to help balance blood sugar, manage stress, improve...

A Nutritionist's Evidence-Based Guide to Muscle Preservation. The amount of protein you need depends on your desired body weight and activity level. I recommend calculating protein intake in grams per kilogram (g/kg) of your target weight, not just your current weight. This approach helps tailor your intake to your goals. Here are general guidelines based on research: For weight loss and muscle preservation: 1.6 to 2.2 g/kg of desired body weight per day For muscle gain or intense training:...