Eating For You

Is it really possible to lose weight during perimenopause or after menopause? And could focusing on the scales actually make healthy eating harder?

Changes in body composition can begin in your 40s, but that doesn't mean you need another menopause diet or a completely different approach to eating.

In Episode 190 of the Eating for You Podcast, I explore why protecting muscle, bone and nutritional health matters more than simply chasing a target weight.

You'll discover:

Why weight loss is still possible during...

What really matters for staying healthy after menopause? Do you need more protein, fewer carbohydrates, or a completely different way of eating?

With so much conflicting advice, it's easy to lose sight of what actually supports our long-term health.

In this episode I share five areas worth protecting as we age, drawing on nutrition research, my personal experiences and the lessons I've learnt from working with women.

You'll discover:

Why maintaining muscle and strength matters more than chasing protein targets.

...

How often do you wake up and notice how your body feels, but forget to check in with your mind?

Some mornings we wake up tired, foggy or frustrated. Other mornings we're full of energy and ready to get moving.

But have you considered how these feelings might influence your eating and other choices throughout the day?

In this short, personal episode of the Eating for You Podcast, I share a conversation with an Ayurvedic doctor that changed how I start my mornings—and be...

Can changing what you eat help with perimenopause symptoms such as poor sleep, hot flushes, mood swings, brain fog and low energy?

With so much advice about foods to avoid, protein, carbohydrates and menopause superfoods, it can be difficult to know where to begin.

In this episode, I explore three practical areas that may help you feel more supported through perimenopause:

What you're drinking, including hydration, alcohol and caffeine.

What you could add to your meals rather than focusing on foods to...

What does menopause really look like—and what happens after the symptoms begin to settle?

For World Menopause Day, I’m sharing my own journey from perimenopause through to post-menopause. My first sign wasn’t one I expected, and over the following years I experienced disrupted sleep, mood changes, hot flushes and fluid retention.

But perhaps the biggest surprises came later, when my attention shifted from managing symptoms to looking after my longer-term health.

In this episode, I share how curiosity and mindfulness helped me lis...

Do you expect yourself to eat, move and live the same way every day of the year?

Our needs aren't static. They change with the seasons, our activity, our energy, our age and what's happening in our lives.

In this episode, Chinese Medicine practitioner Tania Grasseschi returns to explore the Five Elements—Wood, Fire, Earth, Metal and Water—and how they can help us understand and respond to change.

Together, we travel through spring, summer, late summer, autumn and winter, exploring what each season can...

Do you ever feel out of control around certain foods?

We often believe that restricting chocolate, chips, cake, bread or other favourite foods will help us eat less of them.

But restriction can make a food feel even more important — leading to cravings, bargaining, guilt and that familiar thought:

“I’ve blown it. I’ll start again tomorrow.”

In this episode of the Eating for You Podcast, I explore why giving yourself permission to eat can actually help you make healthier, more satisfying choices.

I share...

Does mindful eating really work — or is it simply another eating technique that sounds good in theory?

Perhaps you’ve tried slowing down, removing distractions or noticing your hunger and fullness, but didn’t feel that anything really changed.

In this episode, I explore why mindful eating is much more than paying attention to your food — and why the better question may be: what are you expecting mindful eating to do?

Drawing on research, my own experience and the stories of women I’ve worked wit...

Want to change an eating habit?

Before you decide what you need to stop, restrict or do differently, there’s something more useful you can do first: observe.

In this episode, I introduce a simple 3-day mindful eating exercise to help you understand why, what, when and how you eat — without counting calories, judging your food choices or trying to get your eating “right”.

You’ll discover:

why understanding an eating habit needs to come before trying to change it

why the sa...

Want to eat healthier but feel overwhelmed by all the advice about what you should—and shouldn't—eat?

With so much information about protein, carbohydrates, sugar, meal timing, fasting and supplements, it's easy to believe that healthier eating means changing everything.

It doesn't.

In this first episode of Series 9 of the Eating for You Podcast, I take inspiration from this year's Women's Health Week theme, One Step, and share one simple place to begin.

It's a step that's at the...

Many women stop dieting long before they stop thinking like a dieter.

The food rules may be gone, but the thoughts often remain:

"I've been good today." "I'll start again tomorrow." "I shouldn't have eaten that."

In this episode of the Eating for You Podcast, I explore why letting go of restrictions can feel uncomfortable and why lasting healthy eating isn't about finding better food rules—it's about learning to understand yourself.

Instead of replacing one eating plan with another, you'll discover wh...

Many women know what healthy eating looks like.

The struggle isn't nutrition knowledge.

It's getting stuck in the cycle of "I'll start tomorrow."

This week I'm joined by my client, Nasreen, who shares her honest journey from years of gaining and losing the same 10 kilograms, emotional eating, and feeling trapped by all-or-nothing thinking, to developing a calmer, more confident relationship with food.

Rather than following another restrictive eating plan, Nasreen discovered how mindful eating, understanding her personal drivers for...

Changing your eating habits often sounds simple.

But what if the real reason your eating habits haven't changed has nothing to do with knowing what to eat?

In this episode of the Eating for You Podcast, I explore one of the biggest mistakes women make when trying to eat healthier—they focus on changing the food before understanding why they're eating.

You'll discover why becoming curious about your eating habits is often more po...

This week we're exploring one of the biggest reasons healthy eating feels so difficult—not because you don't know what to eat, but because of the way you're thinking about change.

Have you ever told yourself:

• I'll start on Monday.

• I've already blown it.

• I may as well eat whatever I want today and begin again tomorrow.

You're not alone.

For many women, all-or-nothing thinking creates a cycle of starting, stopping and constantly trying to "get back on track."<...

What is your digestion trying to tell you?

When we think about digestion, we often think about bloating, reflux or stomach discomfort. But what if digestion was about much more than your gut?

In this episode, Chinese Medicine practitioner Tania Grasseschi and I explore how digestion influences our energy, emotions, eating habits and ability to nourish ourselves.

You'll learn why stress and rushing through meals can affect digestion, how meal timing and mindful eating support overall health, and why Chinese Medicine views digestion as...

Protein is everywhere right now. We're being encouraged to prioritise protein at every meal, choose high-protein snacks and aim for daily targets that can sometimes require protein powders, bars and supplements to achieve.

But how much protein do you actually need?

In this episode I explore why protein is important for health and maintaining muscle as we age—but also why health, strength and healthy ageing are about much more than one nutrient.

You'll discover:

Have you ever wondered why you can't stop eating certain foods?

Maybe it's chocolate after dinner, chips while watching TV, or biscuits you didn't even plan to eat. If you've ever blamed yourself or thought you simply lacked willpower, this episode may change the way you think about food.

In this episode of the Eating for You Podcast, dietitian and mindful eating coach Sallyanne explores why food cravings happen and why there isn't one simple explanation.

From hunger, stress and restrictive dieting through to...

As women move through their 40s, perimenopause and beyond, many discover that the exercise routines that once worked no longer feel right.

High-intensity workouts can leave us exhausted, while social media continues to promote quick fixes and unrealistic body transformation promises.

In this episode of the Eating for You Podcast, I'm joined by Chinese medicine practitioner and Qigong teacher Tania Grasseschi to explore a gentler, more sustainable approach to movement.

Together, we discuss what Qigong is, how it differs from Tai Chi, and why...

As winter settles in, many women start asking the same questions.

How do I avoid catching every cold going around? Why do I crave comfort food? Will I gain weight if I move less? And how can I stay healthy without feeling deprived?

In this episode, Chinese medicine practitioner Tania Grasseschi returns to the podcast to explain how working with winter, rather than against it, can help you feel healthier, warmer and more energised.

Together we explore how traditional Chinese medicine views winter as...

Have you ever felt like you know what to eat but still struggle to do it consistently?

In this Men’s Health Week special, I’m joined by men's wellness coach, Harvard teaching fellow, and author of Eating 2.0, Jeffrey Siegel. Together, we explore why healthy eating isn’t simply about willpower, meal plans, or finding the "perfect" diet. 

Jeff shares his personal journey from disordered eating as a teenager to helping men reconnect with their bodies and build a healthier relationship with food.

We discuss...

Many women are curious about meditation but feel they can’t quiet their minds, don’t have enough time, or simply don’t know where to start.

In this episode of The Eating for You Podcast, I welcome back yoga and meditation expert Malati Mehrish from Ananda in the Himalayas to answer the most common questions women ask about meditation.

Together, we explore:

why meditation isn’t about stopping thoughts

how mindfulness and meditation work together

simple ways to meditate without adding pressure to your...

In recognition of Dietitians Week Australia, I welcome Laureate Professor Clare Collins—one of Australia’s most respected leaders in nutrition science and dietetics—for a practical conversation about healthy eating that works in real life.

With more than 40 years of experience, Clare shares evidence-based, realistic strategies to help individuals and families eat well without blowing the grocery budget.

In this episode, Clare and I explore one of the most common questions women 40+ ask: Is healthy eating really more expensive?

We discuss:

health...

Have you ever found yourself thinking, “Why can’t I just stick to healthy eating?”

You start the week feeling organised and motivated… but then life gets busy, stress creeps in, and suddenly it feels like you’ve fallen off track again.

In this episode, in recognition of International No Diet Day, I explore a powerful alternative to dieting—understanding the drivers for eating.

Instead of focusing on rules, restriction, or willpower, this episode uncovers why you eat and how that awareness can lead to lasting...

Have you ever found yourself asking, “Why do I keep doing this? I know what healthy eating looks like… so why can’t I stick to it?”

If that question feels familiar, you’re not alone—and more importantly, you’re not the problem.

In this episode, we gently unpack the idea of “self-sabotage” and explore a different, more compassionate way of understanding your eating habits.

Rather than focusing on more rules, restriction, or trying harder, this conversation invites you to pause and reflect on what’s really g...

The women I work with who stick with healthy eating long term don’t do it perfectly—they’ve let go of all-or-nothing thinking and learned a more sustainable way to approach food.

In this episode, I explore the common pattern that keeps many women stuck in cycles of starting over and why trying to eat “perfectly” often backfires.

I also introduce a more supportive and realistic approach—one that focuses on staying connected to your eating experience rather than following rigid rules.

A key part of...

What if the habit that could transform your eating has nothing to do with what you eat—but how you eat?

In this episode I explore one of the most overlooked reasons women feel out of control with food: eating with distraction.

If you’ve ever:

Eaten in front of the TV and still felt unsatisfied

Snacked mindlessly while cooking or working

Found yourself going back for more without knowing why

Believed you just need more willpower

…this episode will h...

Have you ever started eating “well”… only to feel like you’ve failed a few days later?

In this World Health Day episode, I explore why healthy eating can feel so hard—and what the science actually says about creating habits that last.

If you’ve been stuck in the cycle of: trying to be “good,” slipping up, feeling guilty, and starting over…

this episode will help you understand why that happens—and how to break free from it.

You’ll learn:

Why it’s not a la...

Easter is almost here… and with it often comes chocolate, temptation, guilt—and that familiar thought:

“I’ll just eat it all on Sunday and get back on track on Monday.”

In this gentle, reflective episode, I share a memorable conversation with a client who once asked me:

“Can I have a chocolate egg for Easter?”

What followed revealed something many women experience around this time of year—the pull between enjoyment and control, permission and restriction, pleasure and “being good.”

If you’ve ever fel...

Did you know that if you want to stay well in winter, the real work begins in autumn?

In Traditional Chinese Medicine, autumn is the season of the lungs and large intestines—and one of the most important times of year to strengthen your immune system naturally before cold and flu season arrives.

In this episode, I’m joined by Traditional Chinese Medicine practitioner and Qigong teacher Tania Grasseschi  to explore why autumn is the ideal time to build immune resilience through eating nourishing foods and drinks.

<...

Going green for St Patrick’s Day ☘️ — but not in a blender smoothie kind of way.

In Episode 161, I’m sharing three simple, realistic ways to eat more green vegetables so you can feel nourished, energised, and satisfied—without stress, restriction, or diet rules.

We’ll cover why greens support gut health, hormone metabolism, bone strength, immune function, and mood, plus my honest take on green smoothies (and why they don’t work for everyone).

I’ll also share my favourite green meals—simple, delicious, and easy...

In recognition of Ovarian Cancer Awareness Month (Australia), I welcome back cancer dietitian and nutritionist Jane Freeman for an evidence-based and compassionate conversation about ovarian cancer and nutrition support.

Jane shares why ovarian cancer symptoms can be subtle and easily dismissed—including persistent bloating, pelvic or abdominal discomfort, appetite changes, bowel changes, and fatigue—and why it’s so important for women to tune in to their bodies and seek medical advice when something doesn’t feel right.

Together, we discuss:

Ovarian cancer risk factors

Lifest...

If you’ve ever felt like you know what to do with eating—start with good intentions and then it doesn’t last—this episode is for you.

In today’s episode, I share the five mindful steps that support lasting change in eating habits, based on the Eating for You Changing Eating Habits Practice:

These steps aren’t a checklist, and they’re not about doing anything perfectly.

They’re about understanding why change often feels so hard—and what helps change occur more naturally over time, with kindness and support.

February marks 10 years since the launch of the Eating for You book, and in this special anniversary episode, I reflect on what I’ve learned from decades of supporting women to build healthier eating habits that truly last.

This episode is both a celebration and a reassurance—for anyone who has tried many approaches to healthy eating and wondered why it hasn’t been sustainable.

Inside the episode, you’ll hear:

Why healthy eating hasn’t lasted for so many women (and why it’s not your fault).

Weight loss medications like Ozempic, Wegovy and Mounjaro are everywhere right now—and if you’re curious about them (or taking one), there’s nothing wrong with you.

In Episode 157, as a non-diet, mindfulness-based dietitian, I unpack what the research shows about weight regain after stopping weight loss medications and why regain is often biological, not a personal failure.

You’ll learn how GLP-1 medications work, the side effects people don’t always understand, and why focusing on body composition (muscle vs fat) matters more than a number on the scale...

Ever start the year feeling motivated… then a few weeks later fall off the movement waggon? 

In Episode 156, I am joined by resident fitness and women’s health expert Angela Mills to unpack why motivation is unreliable—and what actually makes movement stick long-term.

Together, we share practical, realistic strategies to build movement into your life without the all-or-nothing mindset: 

🚶🏻‍♀️Identity shifts (“I’m someone who moves”), 

👟 Visual cues that nudge you into action, 

👣 Starting small so you don’t burn out, and 

☺️ Finding progress markers that...

Most food and eating New Year’s resolutions fail within the first couple of weeks—not because you lack motivation, but because they focus on outcomes (like weight loss or “being good”) instead of the real reasons you eat.

In this first new episode for 2026, I explore a more sustainable approach: instead of setting rigid goals, choose one habit to understand and gently change—whether it’s snacking, emotional eating, restricting and overeating, or feeling stuck in an all-or-nothing cycle.

You’ll learn how mindful eating helps you shift from self-crit...

PODCAST

Saying “no thanks” to food can feel harder than saying yes—especially during the festive season.

In this episode of The Eating for You Podcast, I explore why it can feel almost impossible to say no to food when you’re not hungry, and how social pressure, diet talk and fear of missing out can easily lead to overeating and feeling uncomfortably full.

You’ll hear about:

🍨 Why food isn’t the problem—social expectations are

😔 How comments like “You’re not on another diet, are you...

Do you automatically reach for icy drinks, ice cream and giant salads as soon as the weather heats up – then wonder why you feel heavy and your gut doesn’t feel great?

In this episode of The Eating for You Podcast, I am joined again by Chinese medicine practitioner and Qigong teacher Tania Grasseschi, based in the Blue Mountains west of Sydney.

Together we explore how to eat in summer so you feel cool, calm and nourished – without putting out your “digestive fire” or getting caught in diet rules.

<...

After more than 50 years of on-and-off dieting, Caroline felt like a “hopeless case” with food.

In this episode of The Eating for You Podcast, she shares how dieting from her teens, living with type 2 diabetes, and constant self-criticism damaged her relationship with food—and how mindful eating has helped her find peace, confidence, and better health in her 60s.

We talk about what it’s really like to step away from diet rules, how to handle “missteps” without shame, and the small, practical changes that supported Caroline’s HBA1c dropping int...

Know what to do with your eating but feel like life keeps getting in the way?

In this reflective episode of The Eating for You Podcast, I invite you to pause and gently look back on your year—not through the harsh lens of success vs failure, but through compassion, curiosity, and kindness.

I share how my 2025 has been a year marked by uncertainty, caring for my mum, navigating the aged care system, a melanoma diagnosis, and osteopenia.

Through these experiences, I explore how ou...