Wiser & Well

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Wiser & Well

1:1 Health & Wellness Coaching specialising in helping 40+ women through diet & lifestyle improvement Embrace the change, own it, love it!

I promise to put you firmly back in control of your own health and wellbeing by de-mistifying what going "healthy" really means, giving you the knowledge to make your own informed choices, providing OPTIONS from which to build a delicious and nutritious repertoire of dishes that will not only satisfy but wow and breaking it all down into manageable, easy to understand and action steps! I don’t believe in self denial or limitation as a viable path to optimal health and wellness. My philosophy is based on the premise that gaining control over your own health and wellbeing is about understanding what needs to change, having the knowledge to make the changes, and then embracing that change, owning it and loving it! I am not fad seeker or trend setter, I advocate delicious, nutritious, real life food, made with care by real people and designed to be enjoyed and shared by real people. I believe in giving people the freedom to explore different ways of nourishing and feeding themselves and their families for optimal health.

29/10/2026

For me exercise has been so much more than weight, fitness and strength - even though that’s what I started out wanting improvements in. It’s one of the most powerful things you can do for your brain. 🧠And in midlife, it’s starts to become a more important conversation.

When you exercise, you stimulate BDNF — a protein that supports brain health, learning, memory and neuroplasticity (your brain’s ability to adapt and form new connections).

Research has even shown that regular aerobic exercise can increase the volume of the hippocampus — the part of your brain involved in learning and memory.

The way you move today can influence how well your brain functions as you age.

And for me, it’s a pretty compelling reason to keep doing it. I also encourage my clients to not be too perfectionist about it and just try to move more consistently. Let’s face it, personal bests are wonderful goals but life sometimes has other plans for us at this age.

But here’s a question: Do you actually know where your fitness stands today?

That’s why I created Know Your Numbers — to help you understand the health and performance measures that matter as you age, and why knowing your starting point can change what you do next. It can help you to prioritise your unique health position so you do what’s going to move the needle first.

More info soon but if you’d like to know more now, DM me.

WiserAndWell

28/10/2026

A new study watched women’s brains in real time while they took creatine. 🧠

About 50 women in perimenopause, mid-forties, did strength training twice a week for six weeks, with either creatine or an identical placebo. A third group didn’t train.

What creatine added, compared with placebo:

🧠 More oxygen-rich blood to the prefrontal cortex, the part of your brain that runs focus and decisions, during a tough mental test. In real life: better fuel for your brain at 3pm with twenty tabs open.

😴 Steadier sleep, night to night. With my clients, steadier sleep usually means steadier energy and appetite.

🌡️ Fewer days bothered by temperature, as reported by the women themselves. Hot flushes weren’t measured directly.

But here’s the honest part, it didn’t make them think faster. Everyone got quicker on the test, even women who didn’t train, because they’d done it before. Fatigue, brain fog and bloating showed no reported difference. It’s a small, early study.

The bottom line: strength training is the foundation. In this study, creatine on top gave women’s brains more fuel under pressure and steadier sleep. Promising, early, and worth knowing about for you ladies! But especially good because study was on females in midlife!

I take creatine myself, mainly for supporting building muscle and sleep. When I sleep well, I train harder and find my words (most of the time!).

This week: book two strength sessions. Curious about creatine? Take this study to your GP, especially if you have kidney concerns or take medication.

Not sure what your body needs most?
Book a free 20-minute call me.

Study: Baker et al., European Journal of Applied Physiology, 2026

20/10/2026

Testing is part of keeping in top of your health in midlife.

Your numbers can change, and it pays to know the questions to ask. Save this for your next appointment 📌

Ask for a copy of every result and keep them together, in a folder or a note on your phone. Over time, you’ll see your own trend. And when someone asks your cholesterol, you’ll know your number.

I was shocked when I returned a higher score than in previous years. My cholesterol had always been low. That changed in midlife and I didn’t even know it had until I tested.

Want to understand the bigger picture?

In my webinar, Know Your Numbers, I’ll walk you through the common markers on a midlife blood test, why they matter, how to have a better conversation with your GP, and the everyday changes the research supports.

DM me “NUMBERS” to be first in.

Educational content, not medical advice. Always work with your GP for anything clinical.

20/10/2026

Two days of porridge lowered cholesterol by 10%? Here’s the full story 👇

In a small study, people ate 3 big bowls of oats a day, plus a little fruit and veg. That was about 1,100 calories a day, for 2 days. Their LDL (the cholesterol number your GP watches) dropped by around 10%.

But when people ate normally and swapped just 1 meal a day for a bowl of oats, for 6 weeks, their LDL barely moved.

Here’s what does work. When researchers combined several cholesterol-lowering foods every day for weeks, LDL dropped by around 17%. Those foods were oats or barley, legumes like lentils and chickpeas, soy, nuts, and plant sterols. And that was on top of an already healthy diet, with no crash diet needed.

Start with one this week:
🥣 Oats or barley daily
🫘 A serve of legumes (about ¾ cup) a day
🥜 A handful of nuts (about 30g) a day
🫒 Olive oil instead of butter or coconut oil

And if you wanted to an extra boost, some margarine spreads, milks and yoghurts have plant sterols added. Look for “plant sterols” on the label. You need 2–3 serves every day, for example 2 teaspoons of spread on your toast. They’re not for kids though, or during pregnancy or breastfeeding. If you take cholesterol medication, check with your GP first.

If you’re not sure where your numbers sit, or what they mean, I’m running a webinar called “Know Your Numbers”. It covers what every midlife woman should understand about her blood tests, why it matters, and how to start making changes. DM me “NUMBERS” and you’ll be the first to know when it opens.

Educational content, not medical advice. Always work with your GP for anything clinical.

13/10/2026

Some women I speak to are already doing a lot for their health.

Others are watching from the sidelines.

They follow the trainers.
Save the workouts.
Listen to the podcasts.
Watch women their age getting stronger, fitter and more confident.

They know they want that too.

But they don’t really know where to start, so they keep scrolling.

Different situations. Same problem.

Too much information.
Not enough clarity about what to do next.

And in midlife, that matters.

Because this is a stage where strength, fitness, muscle, bone, body composition and recovery can start changing.

So whether you’re already doing a lot or haven’t properly started yet, the useful questions are:

Where am I now?
What actually needs my attention?
What should I work on first?
How will I know if it’s helping?

That’s why I believe in establishing a useful starting point.

Not measuring everything.
Not obsessing over numbers.
And definitely not copying somebody else’s routine because it worked for them.

The point is to gather enough useful information to make better decisions about YOUR health.

For one woman, that might mean discovering she’s already doing far more right than she thought.

For another, it might mean finally knowing where to begin.

For another, it might mean changing how she trains, focusing more on recovery, or looking more closely at strength, fitness, body composition, bone health or relevant bloodwork.

The aim isn’t more data.

It’s clarity.

Because once you know where you stand and what deserves your attention, you can stop watching everyone else and start working on the things that matter for you.

If you’re doing a lot but still don’t really know where you stand, or you don’t know where to begin, DM me “START”.

I’ll explain what I look at first and how my Capacity Review programme works.

06/10/2026

Not testing alone.
Not information alone.
Not accountability alone.

Health capability, supported by measurement, coaching and real-life implementation.

Now that’s how you get results.

Join me inside Wiser & Well where:
uncertain → informed
overwhelmed → prioritised
reactive → intentional
dependent on advice → discerning
knocked off course → able to adapt
guessing → measuring
passive → agency

Ready to meet 2027 with greater agency and confidence? I’m running a webinar very soon where you can learn about what’s important and how to start making it happen. Details soon…..

06/10/2026

Follow for practical midlife health strategies that actually work in real life.

05/10/2026

It’s not just financially.
In your time.
In your energy.
In years spent doing things because someone on Instagram told you they were “good for women in midlife”.

So you get another supplement.
Sign up to another exercise class.
Spend money on that new(er) wearable.

None of those things are necessarily wrong.

But the better question for you specifically is:

Is this what YOU actually need?

Most women have never properly understood where their health and physical capacity stand. They’ve never measured it.

Muscle. Bone. Fitness. Cardiovascular and metabolic health. Sleep and recovery.

And without that starting point, it is very easy to spend a lot of time, effort and money shooting blind.

My work starts by helping women understand where they are, what deserves their attention and where their effort is likely to have the greatest return.

Because your health shouldn’t become another full-time job.

It should become something you understand well enough to make better decisions about. Where you become more intelligent about what you and your body need.

And once you know what matters, the next challenge is keeping it high enough on the list for long enough to actually change it.

That’s the work I do.

Stronger health. Stronger future.

01/10/2026

Plus! Ask your doc about your thyroid function next time you’re there. Remember nodules affect women disproportionately.

Blood tests tell you how the thyroid is functioning; but they do not tell you whether you have a thyroid nodule. I had normal TSH/T4 and still had a nodule. Nodules are generally assessed by an exam, when clinically indicated, thyroid ultrasound.
And the main test for iodine specifically is a urinary iodine test, but there’s an important catch here: single spot urine iodine test is not very reliable for telling you whether you’re iodine deficient, because iodine intake and excretion can swing a lot from day to day.

Australian and WHO guidance both caution against using a single urinary iodine concentration to diagnose deficiency.

So best advice, keep an eye on it, nourish it and know where it is!

And yes, I’m absolutely fine now after having 2 weeks off! Thanks to everyone who reached out because I went quiet. Appreciate you x

20/09/2026

You don’t need to optimise everything.

You need to know what matters most for your body right now.

That’s where the real progress starts.

At Wiser & Well, I help women 45+ cut through the noise, understand what’s changing, and build a clear, evidence-based plan for their body, brain, energy and long-term health.

Message me if you’re ready for a clear place to start.

Address

Sydney, NSW

Website

http://www.wiserandwell.com.au/

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