Alyssa Smith Health

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Australia
Suffolk Park, NSW
Alyssa Smith Health

Integrative Health Coach for Women

26/10/2026

Gut health = mental health. If your child isn’t acting or looking like themselves, start by inspecting their diet. I’m a nutrition coach for women and children and I was shocked at how much sugar, preservatives and food dye had snuck into her weekly regimen. I only buy organic Whole Foods and cook regularly, yet she was getting dosed with foods that hurt her gut, brain, mood and joy. Dark circles, broken sleep, quicker to anger, picking at dinner and craving sugar on repeat. Not extreme levels, but enough to notice.

When I took stock of what she was consuming, I realized it was the cumulative effect of kindergarten canteen days and a run of birthday parties that had quietly rewritten her diet. The more sugar on the weekend, the less protein she wanted all week, and the more dysregulated she got. Not all children are wired the same. Some can eat anything and feel fine. Not mine. And I thought I’d share what I did.

Here’s what turned it around:

1. A warm, honest chat. I was sick, she’d just been sick, so I told her we needed to eat healthier as a family to get sick less often, and asked for her help.

2. The “why” but in HER language. Gluten, dairy, sugars, packaged and dyed foods make our tummies hurt and make us tired.

3. We ALL did it. As a family. Because these changes genuinely serve all of our goals, at 42 years old, 5 and 2 years old. Nobody eats differently from her at our table.

4. A clean slate. The cheese, the biscuits I’d been talked into buying and the lolly bags all went.

5. Something to look forward to. She gets to choose one aligned dinner per week. And once our guts feel better, we bake one yummy thing together every week.

6. Connection to the kitchen in a healthy, self esteem building way. She helps cook dinner now. The other night she made us lamb chops, better than I ever have. And she is so proud and engaged.

Her energy, mood, behavior and joy have skyrocketed. In days, not weeks.

Save this if you’re noticing changes in someone you love. Send it to a mama solving the never-ending mystery of mood, behavior and attention.

Which of the 5 clues have you noticed at your house?

21/10/2026

If your child isn’t acting or looking like themselves, start by inspecting their diet. I’m a nutrition coach for women and children and I was shocked at how much sugar, preservatives and food dye had snuck into her weekly regimen. I only buy organic Whole Foods and cook regularly, yet she was getting dosed with foods that hurt her gut, brain, mood and joy. Dark circles, broken sleep, quicker to anger, picking at dinner and craving sugar on repeat. Not extreme levels, but enough to notice.

When I took stock of what she was consuming, I realized it was the cumulative effect of kindergarten canteen days and a run of birthday parties that had quietly rewritten her diet. The more sugar on the weekend, the less protein she wanted all week, and the more dysregulated she got. Not all children are wired the same. Some can eat anything and feel fine. Not mine. And I thought I’d share what I did.

Here’s what turned it around:

1. A warm, honest chat. I was sick, she’d just been sick, so I told her we needed to eat healthier as a family to get sick less often, and asked for her help.
2. The “why” but in HER language. Gluten, dairy, sugars, packaged and dyed foods make our tummies hurt and make us tired.
3. We ALL did it. Nobody eats differently from her at our table.
4. A clean slate. The cheese, the biscuits I’d been talked into buying and the lolly bags all went.
5. Something to look forward to. She gets to choose one aligned dinner per week. And once our guts feel better, we bake one yummy thing together every week.
6. Connection to the kitchen in a healthy, self esteem building way. She helps cook dinner now. The other night she made us lamb chops, better than I ever have. And she is so proud and engaged.

Her energy, mood, behavior and joy have skyrocketed. In days, not weeks.

There’s nothing to sell you here. Just a mom and women’s health coach who loves her babies, and the power of nutrition.

Save this if you’re noticing changes in someone you love. Send it to a mama solving the never-ending mystery of mood, behavior and attention.

Which of the 5 clues have you noticed at your house?

13/10/2026

Low-tox doesn’t have to be all or nothing. I’ve been upgrading one layer at a time: water, food, air being the biggest, bed linen (where we spend 1/3 of our lives!) and now what I wear every day.

Polyester is plastic, even the recycled kind, and it sheds microplastics with every wash. They’ve now been found in human blood, lungs and placentas. So I’m swapping my basics for cotton, one piece at a time.

When I moved to Byron Bay, Australia from America, I was thrilled with the focus on sustainable, clean and organic fabrics. Finding BHUMI was a major win and I immediately upgraded all our bed linen. It’s organic cotton that’s soft, cooling and breathable, and their clothes are just as freeing.

Instead of wellness culture extremes, let’s enjoy the process of mindfully choosing gentler, cleaner foods and fabrics. For ourselves and our families.

Bhumi Organic Cotton brand partner

23/09/2026

For 20 years I thought looking put-together and being regulated were the same thing. They’re not even close.

1. Red light + a joedispenza meditation, 30 minutes, before anyone in the house is awake. Setting a clear intention and feeling the flow of your day puts you in the driver’s seat.
2. My exact matcha: heated
NUTTY BRUCE almond mylk or raw milk, Mitchells Nutrition bone broth or AGENT NATEUR marine collagen protein, MCT or coconut oil, Nya Rituals matcha — blended 1 minute, never microwaved.
3. A 20-minute walk with sun on my face, non-negotiable, nearly every single day.

A 5-minute face with Westman Atelier and a quick crown blowdry and slick-back isn’t just low maintenance — it’s strategic. Where you place your energy creates your reality. This is my energy-generating routine, not a draining one, and it’s the actual reason I have anything left when my twins both want hugs at once, dinner’s half-cooked, and my husband’s giving me the business debrief.

17/09/2026

Best 72 hours of my month.

No luteal fog. No ovulation crash. No energy plummet. Just me. (Is this what it’s like to be a man, 365 days a year?)

I used to waste those precious 72 hours - mine land in early ovulation - on laundry and admin. Not anymore. Here’s how to start:

1. Note the 3 days a month you feel most like yourself.

2. Note the day your cycle starts.

3. Start scheduling your life around those golden days. For me, that’s:

– Having the hard conversation.
– Keeping the plans instead of canceling.
– Giving the presentation.

The more you plan around them, the more of them start to show up. That’s cycle syncing - not just protecting your best 72 hours, but expanding them so you feel good throughout the month.

You are your most powerful when you are living in alignment with your cycle.

Men run on a 24-hour circadian rhythm. We run on a 28-day infradian rhythm.

Mark your calendar accordingly.

Save this and start tracking. When do you feel most like yourself in your cycle?

16/09/2026

You can absolutely “make it through” on a handful of chips on the way out the door, a salad and an iced tea nibbled at your lunch meeting. And even if you have the willpower not to come home and inhale every carbohydrate in the house followed by a sugar binge (I am not one of you), you are still sabotaging your stress and s*x hormone function. You are inviting the exact perimenopause symptoms you’ll soon regret. You are creating the environment for the mystery headaches, the unexplained bloating, the perpetual bad mood. Personally, by 11am without breakfast, I am no longer qualified to think, lead, or advise - not my clients, not my children, not my husband, and definitely not myself.

Breakfast is a hormonal signal with a cascade of benefits no caption can fully cover. The summary:

1. A palm-sized piece of protein.
2. A source of fat — avocado, olive oil, butter or nut butter.
3. Fiber from basically any vegetable and someday perhaps a spoonful of sauerkraut.

Skip any one of these and you’re not managing a mood. You’re managing a deficiency and calling it a personality.

☀️Save this instead of crashing this afternoon

💭What’s actually stopping you from eating breakfast — time, appetite, or habit?

16/09/2026

Breakfast doesn’t need a recipe. It needs protein, fat and fiber on one plate. Every morning. Don’t spend another week over complicating the simplest and most metabolically important meal of the day.

My plate = a beef burger instead of yogurt and a liver capsule. Sardines instead of cereal a toddler left behind. Sauerkraut instead of a skinny latte + a side of anxiety. Assembled in 10 minutes and with three kids under my feet. Save this list as step 1 to a better metabolism, mood and actually making it to lunch without cravings or a headache.

🥩 BEEF
Protein • heme iron • zinc • B12 • creatine
→ Muscle + metabolic health
→ Energy + red blood cell production
→ Brain + nervous system support
→ Especially valuable while menstruating

🍗 CHICKEN
High-quality protein • B vitamins • selenium
→ Supports lean muscle
→ Supports metabolic health
→ Satisfying

🥬🥕 CABBAGE + CARROT + CELERY
Fibre • phytonutrients • vitamins + minerals
→ Feeds beneficial gut bacteria
→ Supports healthy bowel movements
→ Helps slow the glucose response of a mixed meal
→ Supports metabolic + digestive health

🥬 SAUERKRAUT
Nature’s fermented food
→ Supports microbial diversity
→ Gut-supportive fermentation + fibre

🥑🫒🧈🥜 AVOCADO + EXTRA-VIRGIN OLIVE OIL + GHEE + BUTTER + NUTS + HUMMUS
A VARIETY of whole-food fat sources
→ Monounsaturated + saturated + polyunsaturated fats
→ Vitamins A, D, E + K depending on the food
→ Helps absorb fat-soluble vitamins
→ Adds satiety + staying power

🐟 SARDINES
Omega-3s • protein • calcium • vitamin D • B12 • selenium
→ Brain + cardiovascular health
→ Strong bones
→ Muscle maintenance

THE BIG COMMON THREAD?

PROTEIN + FIBER + FAT on every morning plate will automatically get you a wide variety of the vitamins and health benefits we all need at 40+. And you feel better within a week. This isn’t eating for macros. This is eating for vitality.

This combination also helps stimulate your body’s natural satiety signalling - including GLP-1 - while slowing digestion and helping moderate the post-meal glucose rise.

It all begins with protein, fat and fiber.
It all begins with breakfast.

11/09/2026

Honestly a lot of things I do could be judged 😂 But my twins are outside right now, playing in the sun with their nanny. I’m inside at my laptop, watching through the window as I take a break. One of them looked up, saw me, said “mommy” with delight, not needing anything from me except to know I was there.

I used to think that scene meant I was failing. Present, but not IN it leading it and honestly, controlling it. Somewhere along the way we decided a mother’s worth gets measured in unbroken hours of hands-on attention, and anything less is a small betrayal.

What I believe now: my children do not need me exhausted, resentful, and touching grass with them for six hours straight. I’m not my best self after several days of cleaning and crafts. They need a mother whose nervous system is regulated enough to actually be there in the twenty minutes we do have. You cannot regulate a dysregulated child from a dysregulated nervous system. That’s not a parenting theory. That’s physiology.

Help isn’t the thing failing my children. Ignoring my need to use my skills and my voice and contribute to our household and goals in multiple ways. Yes help us an investment and no the path to go from full time executive to full time SAHM to messy middle is not linear and perfect. But it’s the thing that lets me show up as a version of myself worth being around.

The women who look like they’ve got it together aren’t doing more than you. They’ve stopped doing it alone, and stopped announcing that fact like it’s a scandal. This is the conversation I have most often when I advise women on building a business around a life, rather than squeezing a life into the gaps around a business.

If you have help, say it out loud. And if you need it and don’t have it - what’s actually stopping you?

04/09/2026

Naked sugar.
Not fruit. Not carbs. Naked sugar: anything with nothing alongside it to slow down the metabolism of the sugar and create a spike and crash. 🎢

And here’s where most “no sugar” advice gets it wrong: an apple isn’t the problem. Neither is a carrot. Both are loaded with fiber, which is doing the slowing-down work for you. Don’t get me wrong: adding fat and protein is always a good idea. They are literally the building blocks of our cells and brain. But my kids get apples plain all the time, because their plates are built on protein and their blood sugar is stable enough to handle it.

Bread, banana, crackers… a different story. Much higher starch/sugar, barely any fiber. That one needs a seatbelt. Buckle up, buttercup!

So the rule in this house isn’t “nothing naked.” It’s: know which ones need help.

Needs pairing:
🍌 Banana: peanut butter, always
🌴 Medjool dates: stuffed with butter or almond butter, and objectively better that way
🧀 Crackers: cheese, never alone
🥖 Bread: LOTS of butter (it’s a health food, embrace it)

Fine on their own:
🍎 Apple
🥕 Carrot sticks

Both high fiber and lower in sugar. Both doing the work themselves.

Does it always get eaten? No. But it usually does, because it genuinely tastes better. A date with butter in the middle beats a plain date every single time.
Here’s why it works: fat, fibre and protein slow the digestion of sugar. That blunts the spike, which flattens the crash, which kills the cravings that follow it. And a body that isn’t riding a blood sugar rollercoaster thinks more clearly, sleeps deeper, and regulates its emotions better.

That’s not a wellness theory - it’s the physiology I teach in every workshop I run. 💡

I’ve been running this experiment in my kitchen for nearly six years, and on myself for longer. I’m the most metabolically healthy I’ve ever been, and

I have the labs to prove it.

What’s the one snack your kids will only eat naked, besides those rice crackers?

01/09/2026

One: the crunch. A raw carrot is doing more for a perimenopausal brain than most things in your supplement cupboard. 🥕

Carrot, capsicum, celery, snow peas…something raw, something you have to actually bite into. Just like every kid in Australia gets handed at 10am, and there’s real science behind why they do.

Two: the sip. Mineral water or electrolytes. By 10 am you are dehydrated again. The coffee hit and you haven’t rehydrated. 💧

Skip these and I need a second or third strong matcha - and that’s when the day starts running me instead of the other way around. Do these first, and if you still want the coffee after, have it. Paul from accounting can survive another ten minutes without your reply.

Here’s what’s actually happening when you chew something hard:

Vigorous chewing increases blood flow to the brain - including the hippocampus, your memory centre. It’s a physical pump. Smoothie diets and poor chewing have been linked to worse cognitive outcomes; hard chewing goes the other way. It also maintains your facial structure.

Set down the smoothie and starts chewing.

Celery, carrot and capsicum are over 90% structured water, delivering steady hydration alongside electrolytes. Your brain clears metabolic waste through the glymphatic system, which runs on fluid. I actually CRAVE my crunch n sip now.

The fiber feeds gut bacteria that produce anti-inflammatory compounds. The flavonoids in these vegetables - luteolin, apigenin - calm neuroinflammation.

Why this matters more for women:

Estrogen helps your brain use glucose for fuel. When estrogen drops in perimenopause, brain metabolism drops with it, creating an energy crisis no one told you about.

Women also carry more Alzheimer’s risk from the APOE4 gene than men do. Fibre, protein and hydration together support steady metabolic energy through that shift rather than letting it free-fall.

A raw carrot isn’t going to change your DNA. But how you fuel that gene expression, daily, for decades, absolutely matters.

What’s actually in your hand most mornings by 10:30…one of these, or the second latte?

Comment CRUNCH and I’ll send you the full breakdown.

Address

PO Box 118
Suffolk Park, NSW
2481

Website

http://alyssasmithhealth.com/

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