Leisa Blanch, Author at Gisborne Health Essentials

Jan

THE 7 DAY CHALLENGE

Sep

Perimenopause, Menopause & Weight Loss: What Every Woman Should Know

At Gisborne Health Essentials, we work with many women navigating perimenopause and menopause. This stage of life is often described as a hormonal rollercoaster, but the reality is more complex — involving changes in metabolism, stress response, brain chemistry, and body composition.

Understanding Perimenopause and Menopause

Perimenopause begins when menstrual cycles start to shift and ovarian function declines. It can last anywhere from one year to a decade, with the average being four to six years. Menopause itself is defined as the point when a woman has gone 12 months without a period, after which she enters post-menopause. In Australia, the average age is 51.

Every woman experiences this transition differently, but shifts in energy, weight, sleep, and mood are very common.

Why Weight Gain Feels So Stubborn

Many women notice changes in body shape during this time, particularly increased abdominal fat. Several factors contribute:

Declining oestrogen alters where fat is stored, moving it from hips and thighs to the abdominal area. (Note: oestrogen is also stored in the belly fat if the adrenals are not up for the role, making the weight loss feel impossible.. unless you work on those adrenals.)
Lower progesterone reduces the body’s natural stress buffer, increasing cortisol, cravings, and sleep disruption.
Insulin resistance develops more easily, leading to greater fat storage and blood sugar fluctuations.
Reduced muscle mass slows metabolism and lowers calorie burn.
Interrupted sleep from hot flushes and night sweats alters hunger and satiety hormones.

The Brain Connection

Oestrogen plays a role in regulating glucose in the brain. As levels fall, the body may break down myelin — the protective sheath around nerves — for energy. This process can contribute to brain fog, memory lapses, and fatigue.

Declining progesterone also means reduced GABA activity, the neurotransmitter that calms the nervous system. Many women feel more anxious, restless, or on edge as a result.

Supporting Weight and Wellbeing

The body can adapt during this time with the right support. Strategies that make a difference include:

Balancing blood sugar with protein, fibre, and healthy fats at every meal.
Prioritising protein to preserve muscle mass and support metabolism.
Strength training to rebuild muscle and improve metabolic rate.
Adrenal support through prescribed herbal; ‘adaptogens’ stress management practices such as meditation, breathwork, or time in nature.
Reducing inflammation with colourful vegetables, omega-3 fats, and anti-inflammatory herbs.
Prioritising sleep by creating calming evening routines and supporting melatonin production naturally.

Food as an Ally

Certain foods can support hormone balance and ease the transition:

Phytoestrogen-rich options: flaxseeds, legumes, sesame, soy, broccoli, and cauliflower.
Protein and fibre-rich foods: fish, poultry, legumes, nuts, seeds, and vegetables.
Healthy fats: avocado, olive oil, oily fish, nuts, and seeds.
Minimising sugar and alcohol helps stabilise blood sugar and reduce inflammation.

Practical Tips and Ideas

Small daily shifts can have a big impact during perimenopause and menopause:

Plan your plate: build meals around protein (fish, chicken, legumes), add colourful veg, include healthy fats, and finish with fibre.
Strength first: two to three short strength sessions a week help protect bone density and metabolism. Even simple bodyweight exercises at home make a difference.
Mindful mornings: start the day with a calm ritual — herbal tea, stretching, or breathwork — before diving into screens and tasks.
Early dinners: finishing your last meal a few hours before bed supports blood sugar balance and better sleep.
Nature breaks: regular time outdoors lowers cortisol, improves mood, and supports nervous system health.
Switch off screens: reducing evening device use helps melatonin rise naturally, improving sleep quality.
Gentle self-care: magnesium baths, journaling, or quiet time with a book help recalibrate the nervous system.

Moving Forward

Perimenopause and menopause bring profound changes, but they can also be a time of renewal. Supporting blood sugar balance, muscle strength, nervous system health, and sleep allows the body to recalibrate and thrive in this new phase of life.

At Gisborne Health Essentials, we provide individualised support to help women navigate these years with clarity and confidence, creating space for greater energy, balance, and wellbeing.

We have perimenopause specific packages available, as well as initial consultations through this link : https://gisborne-health-essentials.simplecliniconline.com/diary

Also look out for workshops and events running regularly on this topic!

Upcoming – 23rd of October 7pm – 8:30pm
Join Leisa and Kat at Macedon Ranges Wholefoods
Discover practical, down-to-earth tips and recipes designed to support perimenopause and healthy weight loss

https://gisborne-health-essentials.simplecliniconline.com/workshop/cooking-for-perimenopause-weight-loss

Jun

Thriving with Neurodivergence

Thriving with Neurodivergence: How to Support Unique Brains and Bodies Naturally

By Naturopaths Irene McGowan & Leisa Blanch excerpts from their neurodivergence workshop.

Neurodivergence isn’t a problem to be fixed—it’s a difference to be understood, supported, and celebrated. From sensory overload to gut health challenges, neurodivergent individuals often walk through life with unique experiences that deserve compassion, care, and tailored support. Let’s explore how naturopathy can help support these brilliant, complex systems.

What Is Neurodivergence?

Neurodivergence refers to the natural differences in how brains learn, process, and interact with the world. This can affect:

Learning
Attention
Sensory processing
Mood and emotional regulation
Social interaction
Language

It’s not a flaw. It’s a different wiring.

They may process emotions and senses more intensely.

Attention, memory, and motivation often function in nonlinear, creative ways.

Problem-solving might look different—but it’s often incredibly effective.

The Neurodivergent Nervous System

Many neurodivergent individuals have unique nervous systems that respond more intensely to their environment:

Sensory sensitivity: Bright lights, loud sounds, scratchy clothes—these can all feel amplified.
Low filtering: Everything matters—making focus hard.
Quick to stress, slow to recover: The nervous system gets flooded and takes longer to bounce back.
This isn’t laziness. Burnout is real—and it stems from overload.

Emotional Regulation & Functional Capacity

Those “meltdowns”? They’re not misbehaviour. They’re the nervous system saying “I’m overwhelmed.”

Emotional outbursts can reflect stress, sensory input, or hormonal shifts.
Functional capacity fluctuates with sleep, food, and stress.
Emotional safety and support should come before teaching regulation skills.

The Gut-Brain Connection

Our gut and brain are in constant communication.

Gut issues can show up as anxiety, brain fog, or mood swings.

Neurodivergent individuals often experience gut challenges like bloating, constipation, or sensitivities.

Common Triggers:

Microbiome imbalances (dysbiosis)
Food intolerances or leaky gut
Inflammation or past infections

Neuroinflammation: When the Brain Sounds the Alarm

When the brain is under stress, it reacts—hard.

Symptoms might include:
Brain fog
Mood swings or shutdowns
Sensory overwhelm
Fatigue
Triggers?
Burnout, toxins, infections, gut issues, poor sleep, or nutrient deficiencies.

Blood Sugar and Brain Function

Brain fog? Meltdowns? Poor focus? Blood sugar swings can be a huge trigger.

Tips:

Eat protein at every meal
Avoid long gaps between meals
Pair carbs with protein or fat to prevent crashes

Key Nutrients for Neurodivergent Support

B vitamins – for neurotransmitters and stress resilience
Omega-3s – for mood and brain function
Magnesium – calming and focus-enhancing
Iron – supports mood, cognition, and energy

Functional testing like Organic Acids Tests (OAT), HTMA, and gut microbiome mapping can uncover deeper issues.

Hormones & Neurodivergence

Perimenopause often brings a new wave of challenges:

Fluctuating estrogen and progesterone affect focus, mood, and sleep
Many women discover their neurodivergence during this time
Supportive strategies: nutrition, herbal medicine, movement, and nervous system care.

Practical Tools for Thriving

For the nervous system:

Daily movement (even just 5–10 minutes)
Breathwork, humming, or vagus nerve support
Nature time
Weighted blankets or deep pressure input
For regulation & focus:
Protein + fat for breakfast
Low-stim downtime daily
Visual timers or transition routines
Sensory needs come first—always

Supporting Kids with Sensory & Executive Function Challenges

Stimming is self-regulation. Support it.

Use tools like:

Visual schedules or first/then charts
Fidget toys or chewies
Noise-cancelling headphones
Quiet zones at home or school
Scaffolding, reminders, and asking for help should be normalised

Resources to Dive Deeper

Podcasts:

The Neurodivergent Woman
Pop Culture Parenting

Books:

The Explosive Child – Dr. Ross Greene
The Whole-Brain Child – Siegel & Bryson
Divergent Minds – Jenara Nerenberg
Beyond Behaviours – Mona Delahooke
NeuroTribes – Steve Silberman
Divergent Conversations – Katie Koullas & Sam Paior

Final Thoughts

Neurodivergence isn’t a diagnosis—it’s a difference.

When we understand the nervous system, support the gut-brain axis, and meet people with compassion, we create the safety needed to thrive—not just survive.

Need individualised support? Irene McGowan is available for consultations on Tuesdays, Wednesdays, and Thursdays.
book appointments https://gisborne-health-essentials.simplecliniconline.com/diary

Sep

Men’s Health: A Holistic Approach to Prostate and Cardiovascular Health

A Naturopathic Approach to Men’s Health

This article explores how testosterone, lifestyle, diet, and natural remedies contribute to maintaining prostate and heart health for ageing men.

Also available is a podcast where naturopath & director Leisa Blanch chats men’s health with Daryl Mitchell and how to maintain wellbeing. Listen below.

Listen HERE

Sep

The World Will Keep Turning: Key Qigong Principles For Mindfulness

Recognising that “the world will keep turning without you pedalling” can be a freeing mindset, allowing us to approach life with more ease. Instead of feeling the pressure to control every outcome or solve every problem, we can focus on living in a way that feels more natural, letting change happen in its own time. Here’s how we can embrace that approach:

Sep

Attitude of Gratitude: Tips for Resilience From Qigong & Reiki Master Daryl Mitchell

Gratitude, in its truest form, doesn’t stem from mere thoughts, but from the stillness within. It’s not just a response to external events, nor something transactional that happens because we’ve gained something we wanted or avoided pain. It’s not about the ego’s need for validation or a mechanical practice of the mind. Instead, real gratitude is a state of being—an awareness that emerges when we wake up to the present moment, to the simple yet profound truth that life itself is enough.

Sep

Boosting Your Gut Health with Fibre: Why It’s The Unsung Hero of Your Diet According to a Naturopath

When it comes to gut health, fibre is a crucial yet often underestimated part of your diet. It plays a key role in supporting digestion, helping to regulate bowel movements, and maintaining a healthy balance of gut bacteria.

Sep

Inner Sanctuary Meditation

Discover the power of creating a peaceful retreat within your mind with our Inner Sanctuary Meditation. This guided session gently leads you to a place of deep calm and clarity, offering a refuge from the stresses of daily life. Whether you’re new to meditation or a seasoned practitioner, this practice will help you reconnect with your inner self, fostering a sense of balance and serenity. Click below to begin your journey to your personal sanctuary.

Sep

Corporate and Community Wellness Offerings

Did you know we put together packages to suit your business or community group?

We are available for speaking events, to run classes or educational sessions, or for yoga classes, Qigong classes, or neck and shoulder massages to de-stress yourself and your team.

Jun

Slow Cooker Recipes for Better Health During the Cooler Seasons

How to support your immunity, gut health & more with these simple recipes.

During the cooler months warming, easy-to-digest foods like soups and stews can help warm us up and serve as an easy way to pack a nutrient dense punch to our meals. Ensuring we are getting enough protein to keep our immune system fighting off all the bugs that come our way is important during the winter months. We wanted to share 3 slow cooker recipes that the whole family can enjoy- these are set and forget meals that can be prepared in the morning and served at night or for lunches throughout the week.

Read on for 3 hearty recipes and don’t worry to our plant based community! We have included a recipe for you too.

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