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InsideOut Menopause

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InsideOut Menopause

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Accredited Practising Dietitian for women 40+ navigating perimenopause and menopause. Start with the Free 7-Day Hormone Reset Meal Plan below.

I help restore energy, improve metabolism and balance hormones through personalised, evidence-based nutrition.

28/10/2026

Losing your train of thought halfway through a sentence? Walking into a room and forgetting why? 🫠

Brain fog can show up in perimenopause. Sleep, mood and hormonal changes can all play a part—and your brain deserves a place in your nutrition plan.

Start with simple additions: oily fish, leafy greens, berries, nuts, wholegrains and legumes. Think regular, nourishing meals rather than one “magic” food.

Swipe for everyday ideas you can put on your plate 🧠

Download my FREE 7-Day Perimenopause Meal Plan—a practical starting point for nourishing meals. Find it through the link in my bio. 🌟

20/10/2026

Do the groceries feel heavier? Is your usual workout suddenly harder? 💪

If you’re feeling less strong in perimenopause, I’d look at two things together: how you’re challenging your muscles and how you’re fuelling them.

🏋️ The training: Are your muscles being challenged appropriately, with resistance gradually increasing as you get stronger? An exercise physiologist or qualified trainer can help you find a suitable starting point.

🍽️ The food: Are you eating enough to support your activity—and including protein across the day? A protein shake alone won’t make up for consistently under-eating.

One practical place to start: check your lunch. Is it a light salad, or a proper meal with protein, carbohydrate, vegetables and healthy fats?

Think chicken or tofu, brown rice, colourful vegetables and an olive-oil dressing. Simple food that supports the work you’re doing.

If weakness persists or is getting worse, see your GP rather than assuming it’s perimenopause.

Download my FREE 7-Day Perimenopause Meal Plan through the link in my bio—a practical starting point for nourishing meals 💛

17/10/2026

Eating lunch—but craving sugar by 3-4pm?’

Your lunch may look “healthy” without being satisfying enough to carry you through the afternoon.

Whether you choose a sandwich or a salad, build it with:
🥚 Protein: chicken, tuna, salmon, eggs, tofu or legumes
🌾 Fibre-rich carbohydrates: wholegrain bread, quinoa, chickpeas or sweet potato
🥗 Colour: salad or cooked vegetables
🥑 Healthy fats: avocado, extra-virgin olive oil, nuts or seeds

Dietary fat can slow gastric emptying and contribute to gut–brain signals involved in fullness. Protein and fibre also support satiety—so the overall combination matters more than adding one ingredient alone.

If you’re eating lightly all day and becoming ravenous later, the answer may not be more discipline. You may simply need a lunch that properly fuels you.

📌 Save this for your next lunch.

If your appetite, energy or weight has changed through perimenopause and you’re unsure how to adjust your food, book a FREE clarity call through the link in my bio

11/10/2026

Sometimes protecting your health looks like protecting your energy.

After experiencing a brain bleed in my early 30s, I had to learn to listen when my body whispered—before it was forced to shout.

I couldn’t keep pushing through headaches, brain fog, nausea, dehydration or overwhelming fatigue simply because I thought I should be able to.

That experience isn’t the same as perimenopause. But I understand the frustration of doing all the “right” things and still feeling as though your body no longer responds the way it used to.

Listening to your body isn’t giving up.

Rest isn’t laziness.

And changing the way you eat, exercise or structure your days isn’t failure—it’s learning to use your energy more intentionally.

Your body hasn’t betrayed you. It may simply be asking for a different kind of support. 🤍

Send this to a friend who’s doing all the right things—yet still feels bloody exhausted.

06/10/2026

All I can say is October brings so much inspiration.

It’s a busy month for InsideOut. It’s like many say, 3 months left of the year let’s go! 😂. I found it exhilarating.

If you find yourself wondering, I might want to start or grow a family in 2027 NOW is a perfect time to get your ducks in a row 🐣. If you’re wondering what the 🤬 is going on with your weight, body shape changes, where are these hot flushes coming from? Is it perimenopause or is it life ?

Either scenario 👉this IS THE perfect timing for you to book! I’ve got you

Link in bio 🫶🏻

30/09/2026

Perimenopause can affect more than periods and hot flushes. For some women, changes in memory, focus and mood are part of the picture too.

Brain health became personal to me after a brain bleed and surgery at 31. Recovery brought headaches, brain fog, intense thirst, changes in appetite and a need to adapt how I exercised. I wasn’t experiencing perimenopause—but recovery taught me to listen when my body felt different.

That experience made me curious about the brain changes women describe during perimenopause and menopause. Hormonal changes may play a part, alongside things like sleep and emotional wellbeing. Brain fog deserves attention and thoughtful support.

I’m Alexandra, an Accredited Practising Dietitian supporting women through perimenopause and menopause with practical, individualised nutrition.

Here, we’ll talk about what may be changing, what can help, and how to make advice work in real life.

If this sounds like the kind of space you need, follow along. What would you most like to understand better: brain fog, sleep, energy, appetite or something else?

21/09/2026

Eating well but still noticing changes around your middle after 40? It may not be about eating less or exercising harder. Sometimes, it’s about making your everyday habits work a little better for your changing body.

🏃🏼‍♀️ Cardio is great. Add strength training too.
Cardio supports your heart and fitness, while resistance training helps preserve and build muscle—an important part of supporting strength, metabolic health and body composition through perimenopause and menopause. If you don’t have time for both opt for strength training it has better return of investment (ROI).

🥪 Make your sandwich work harder.
White bread with peanut butter is convenient, but choosing wholegrain bread and adding chicken, avocado and salad provides more fibre, protein, colour and unsaturated fats. It’s not necessarily about eating less—it’s about improving the quality of what’s there.

☕ Coffee isn’t breakfast.
If coffee carries you through the morning, only for you to feel ravenous by the afternoon, look at whether you’re eating enough earlier in the day. A breakfast containing protein, fibre and quality carbohydrates can support fullness and steadier energy.

💻 Step away from your screen when you can.
Eating while working is sometimes unavoidable. But taking a proper pause may help you slow down, notice your appetite and feel more satisfied by your meal.

🏃🏼‍♀️ You don’t need to rush through every moment.
Life is busy, and slowing down won’t magically change your hormones. But scheduling even ten minutes to sit, eat or enjoy your coffee can make your routine feel more manageable.

📱 Create a gentler wind-down.
Replacing some late-night scrolling with dimmer lighting, stretching, reading or journalling may help prepare your body for sleep—and sleep matters for appetite, energy and overall health.
None of these habits will remove belly fat on their own.They’re small, realistic upgrades that can support muscle, heart health, appetite, energy and wellbeing throughout perimenopause and menopause.

Want help building meals that support your body after 40? Comment BUILD and I’ll send you my free After-40 Meal Builder 💜

Save this for the week ahead and send it to a woman who

Address

153A Racecourse Road
Ascot, QLD
4007

Opening Hours

Wednesday	12pm - 7pm
Thursday	10am - 5pm
Saturday	9:30am - 1pm

Website

https://beautiful-forest-409.myflodesk.com/zemq71iu75?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZ

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