Black Bean Brownies

Protein Water Explained: Helpful Hack or Hype?

by Kristina Von Oertzen | Jan 28, 2026 | Food, Gut Health, Menopause

Protein water, sometimes called clear or “invisible” whey, is suddenly everywhere. Clear, colourful bottles promising 20–30 grams of protein with barely any calories. No heaviness. No thickness. Just protein, apparently doing its job quietly in the background. On...

Sugar Cravings & Holiday Eating In Menopause

by Kristina Von Oertzen | Dec 3, 2025 | Food, Menopause

A Practical Evidence-Led December Survival Guide Hormonal shifts in perimenopause and menopause change how your body handles blood sugar, stress, appetite and sleep. A perfect recipe for sugar cravings. Add December’s parade of mulled wine, mince pies and social...

Micro Self-Care Rituals During Menopause (That Actually Work)

by Kristina Von Oertzen | Jan 13, 2025 | Food, Lifestyle, Menopause, Mindset

Let’s be real - midlife isn’t exactly handing out gold stars for effort. You’re juggling work, family, hormones that seem to have a mind on their own, and the sneaking suspicion that you’ve lost your reading glasses again. So, when people talk about self-care as if...

Soup-ercharge Your Gut Health

by Kristina Von Oertzen | Dec 17, 2024 | Food, Gut Health

A Quick Lentil Recipe to Nourish, Detox, and Warm You From the Inside Out Over the past few weeks, I’ve shared a lot about gut health - how it affects your energy, your mood, and even your hormones. If you’re wondering how to take all that knowledge and actually put...

6 Foods to Keep Your Cool This Christmas

by Kristina Von Oertzen | Nov 26, 2024 | Food, Lifestyle, Menopause

Christmas, a magical blend of mulled wine, twinkling lights, and a house full of people asking, “Is there more gravy?” It’s the season of giving, gathering, and – let’s be real – gripping stress. Whether you’re planning a feast that could rival Chef’s Table or simply...

“What’s for Dinner?” My Go-To Formula for Busy Days

by Kristina Von Oertzen | Nov 12, 2024 | Food, Gut Health, Menopause

If you’re like many of my clients, deciding “What’s for dinner?” can be a daily drama. Between your busy day, low blood sugar and the looming meal prep decisions, it’s easy to feel overwhelmed. But what if I told you that creating a balanced, delicious dinner doesn’t...

Protein-Packed Chocolate Pudding With a Surprising Ingredient

by Kristina Von Oertzen | Sep 3, 2024 | Food

I love transforming naughty treats into healthy delights and this one is an all-time favourite: chocolate pudding. What if I told you that the creamy, fluffy texture comes from a surprising ingredient—boiled eggs? Yes, you read that right! This delicious...

Did You Know That Raw Cacao Helps With Fat Loss?

by Kristina Von Oertzen | Aug 30, 2024 | Food

Everyone loves chocolate, but what about raw cacao? It's the often-overlooked big sister of the milky chocolate sibling and totally worth a second look.⁠ Unlike the more commonly consumed cocoa, which has been roasted and often mixed with sugar and dairy, raw...

Fibroids in Perimenopause: Symptoms, Treatment, and What to Expect

by Kristina Von Oertzen | Aug 12, 2024 | Food, Lifestyle, Menopause

Are You One Of The Many Women Facing Fibroids in Perimenopause? One of the many things we women often encounter in midlife are fibroids. These benign tumours, affecting up to 80% of women by age 50, are usually harmless. However, as they grow, they can cause...

How Your Menopause Belly Is Linked to Oestrogen Dominance

by Kristina Von Oertzen | Oct 11, 2023 | Food, Menopause

Did you know that high oestrogen levels can make fat loss an uphill battle? While we’re going through the rollercoaster of hormone fluctuations in perimenopause and menopause, oestrogen can overpower progesterone, leading to a state known as oestrogen dominance. This...