Soulful Strength Fitness

Menopause isn’t just about changing hormones your nutrition needs can change too. ✨

The right foods can help support energy, muscle, bone health, heart health, digestion and overall wellbeing through the menopause transition. But there’s no one-size-fits-all approach.

This is why I’m a big believer in comprehensive functional blood work before creating personalised meal plans. 🙌🏾

Looking closely at your essential hormone levels, macro & micronutrient profile can give us a much clearer picture of what your body actually needs — allowing nutrition to be modified to support you, rather than simply following generic menopause advice.

I ask all of my clients to have this done before I create their meal plans so we can identify areas that may need more support and make their nutrition truly individualised. 💫

And let’s not forget the gut microbiome 🦠

Our microbiome can change significantly during the menopause transition, and some women notice they suddenly don’t tolerate certain foods they previously had no issues with.

Specific gut and microbiome support can be incredibly helpful here, alongside personalised nutrition.

Your body is changing your nutrition should be able to change with it. 🤍✨

What I eat in a day 🥑🍓 swipe to take a peak….

A realistic look at my meals, snacks & everything in between because healthy eating doesn’t have to be boring, restrictive or complicated.

Fuel your body. Enjoy your food. Find what works for YOU 🤍

Save this for inspo & let me know which meal you’d pick! 👇🏼

This week’s calorie deficit update 👇🏽

79.8kg today — 800g up from last week.

And honestly? I’m completely okay with it.

My period is incoming, PMS hunger has been HIGH, I’ve had some seriously long 10–12 hour days, and I’ve been hitting 15–17k steps on some days.

I also haven’t perfectly stuck to my 1450 calories. Most days have landed around 1600–1700 — which is STILL technically a deficit.

On top of that, I’ve been fighting off a virus and genuinely felt like my body was asking for a little extra support this week.

So rather than seeing this as a setback, I’m looking at the bigger picture.

The food has still been wholesome, nutritious and intentional. I’ve been making choices based on what my body needs, not just what the calorie target says.

And interestingly… I can see changes.

My waist is looking tighter, and I’m noticing a difference around my neck and face.

This is your reminder that the scales don’t always tell the whole story especially around your cycle, where water retention can mask changes in body composition.

I’ve also had some blood work come back showing low iron and selenium, so I’m now working with my doctor on bringing in some additional support, including Brazil nuts and desiccated organ meat capsules.

Digestion has slowed down too, so I’ve added extra fibre through psyllium husk and kiwi fruit 🥝 and I’m working those into my daily targets.

There’s always going to be a little tweaking along the way.

The goal isn’t perfection. It’s awareness, consistency and learning how to adapt.

Heading into the next couple of weeks with good intentions, better awareness and absolutely no guilt. 🙌🏽

Let’s keep going. ✨

This wasn’t a “rough patch.” This was a breakdown. ❤️‍🩹

Swipe to see the unraveling, the moment everything started to change, and how I found my way back to myself through fitness.

Looking back, I never realised just how much starting my fitness journey would change my life. It gave me structure, purpose, confidence and something to fight for when I really needed it.

Quite frankly… it saved my life. ❤️‍🩹

If you’re in that place right now, just know that this chapter doesn’t have to be your forever.