If the shorter days have you reaching for a third coffee before 10am, you're not alone. Winter has a way of quietly draining the energy of even the most on-top-of-it woman — but it doesn't have to. This edition of The Wellness Edit is all about reclaiming your energy this season, across mind, body, and skin.

Our Invitation to You

At SGD Body & Beauty, we're passionate about empowering women with the knowledge and tools to thrive — at every age and stage. Whether you're just starting your strength training journey or looking to deepen an existing practice, the most important step is the one you take today.

Pick up the weights. Fill up the water bottle. Your future self will thank you.

Ready to start? Talk to us about our personalised wellness programs designed specifically for women.

Scientific References

Borges-Silva, F. et al. (2022). Does Heavy-Resistance Training Improve Mobility and Perception of Quality of Life in Older Women? Biology, 11(5), 626. doi:10.3390/biology11050626

Dmitrieva, N.I., Gagarin, A., Liu, D. et al. (2023). Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. eBioMedicine. doi:10.1016/j.ebiom.2022.104404

Frontiers in Aging Neuroscience. (2025). Effect of resistance training on body composition and physical function in older females with sarcopenic obesity. doi:10.3389/fnagi.2025.1495218

Haque, I. et al. (2024). The effects of high velocity resistance training on bone mineral density in older adults: A systematic review. Bone. doi:10.1016/j.bone.2023.116986

Isenmann, E. et al. (2023). Resistance training alters body composition in middle-aged women depending on menopause — A 20-week control trial. BMC Women's Health, 23(1), 1–13. doi:10.1186/s12905-023-02671-y

Lim, J. et al. (2024). The effects of resistance training on pain, strength, and function in osteoarthritis: Systematic review and meta-analysis. Journal of Personalized Medicine. doi:10.3390/jpm14121130

MDPI Nutrients. (2025). Hydration Strategies in Older Adults. doi:10.3390/nu17142256

PMC. (2025). Evolution of resistance training in women: History and mechanisms for health and performance. Journal of Sport and Health Science. doi:10.1016/j.jshs.2025.01.006

PMC. (2025). Optimal resistance training parameters for improving bone mineral density in postmenopausal women: a systematic review and meta-analysis. doi:10.1186/s12905-025-03537-3

Sipilä, S. et al. (2020). Muscle and bone mass in middle-aged women: role of menopausal status and physical activity. Journal of Cachexia, Sarcopenia and Muscle. doi:10.1002/jcsm.12547

Uçar, M.A. et al. (2025). Short-term resistance training enhances functional and physiological markers in older women. Frontiers in Public Health. doi:10.3389/fpubh.2025.1630525

Wu, J. et al. (2025). A systematic review and meta-analysis of the effects of resistance exercise on cognitive function in older adults. Frontiers in Psychiatry. doi:10.3389/fpsyt.2025.1708244

© SGD Body & Beauty  |  sgdbodybeauty.com  |  This content is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional before beginning any new exercise or nutrition programme.

Why do I do what I do? A lot of people wonder why I do so many things, so this podcast episode starts to explain why I do what I do. SGD Body & Beauty started organically. I was always loved health and wellness, and wanted to be a chiropractor or physio. When I didn't get into these uni courses, I changed tack, and started a science degree. I still didn't get in when I reapplied after first year, so went and completed the science degree, and discovered that I loved research after a 3rd year project, so I pursued an honours degree. I then completed a masters that was originally meant to be a PhD, until I realised that academic research could tend to be a bit theoretical, and in some instances, not applied enough to keep my interest. I was offered a short term contract research role at a pharma company, and downgraded to a masters. When this contract came to an end, I took a scientific sales role to help build networks. During this role, I was customer facing, and needed to present well, which included perfecting my makeup. I was also working long hours, and found it all too easy to put on weight, and my energy levels suffered. I needed to look after this, and soon I was getting asked by friends to help with their makeup, which became an artistic outlet, and exercising and looking after my health, fitness, and nutrition to keep my energy levels up for my busy role. Yoga and meditation also helped with my mental health, and helped maintain a strong core, and stretch out tight muscles. When people were asking for advice in these areas, that's how I started SGD Body & Beauty, offering health, wellness, and beauty services, using the skills I'd learnt and trained in for my own interest. It was actually one of my clients that then got me onto Arbonne. I'd been approached about Arbonne, but didn't want to sell products, and had been happy with what I was using. When a client asked where they could get Arbonne products, I went back to the girl who approached me, and asked her if she'd look after my client. She insisted I at least try the products first, and I was super impressed with the skincare initially, and how good my skin looked (hello, less makeup). When I realised there was a nutrition range, which was clean, and realised that the protein really helped me reduce my reliance on nasty snacks when I was out on the road and I hadn't had time to prep anything, and the fizz helped to keep my energy levels up, it became a no-brainer to use the products, and offer them to clients. Overall, these products can really help optimise the way our body is performing. So much of my work in science has been around fixing what is wrong, and there's definitely a place for this, but our health and wellbeing, what we put on our skin and in our body, and our exercise is vital, to optimise our bodies, and minimise any ill-health. Here's to optimising the way we function, so we can continue to do what we love for many years to come.

If you are a woman in her 40s (or late 30s) and have started noticing that the nutrition and exercise strategies that used to work aren’t yielding the same results, you are not alone. You are likely approaching or already in the midst of perimenopause, the multi-year transition leading up to menopause.

This phase of life is marked by fluctuating—and eventually declining—levels of estrogen. While we often hear about the symptomatic side effects like hot flashes and night sweats, the profound physiological changes happening beneath the surface, particularly regarding metabolism and body composition, are equally significant.

Are you ready to stop the midlife body confusion and take charge of your energy and strength?

👉 Let's figure out YOUR personalized wellness blueprint. Schedule your complimentary 20-minute Perimenopause Vitality Consultation with me today. We will assess your current habits and identify the single most impactful change you can make this week.

[1] Collins, B. C., et al. (2019). Estrogen Regulates Skeletal Muscle Anabolism and Muscle Protein Synthesis in Postmenopausal Women. The Journal of Clinical Endocrinology & Metabolism, 104(1), 101-112. [2] Sipilä, S., et al.(2020). Muscle Performance and Body Composition in Midlife Women: A Systematic Review and Meta-analysis. Maturitas, 131, 28-39. [3] Sims, S. T. (2020). ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. Rodale. [4] Kravitz, H. M., et al. (2018). Sleep Disturbances in Midlife Women: A Review. Clinical Obstetrics and Gynecology, 61(1), 60–73. [5] University of Sydney. (2022). Prioritising protein during perimenopause may ward off weight gain. Sydney.edu.au. [6] Lovejoy, J. C., et al. (1997). The Effect of Dietary Protein Intake on Satiety and the Thermic Effect of Food in Postmenopausal Women. Journal of the American College of Nutrition, 16(6), 569-575. [7] Monash University. (2023). Bone health in menopause. Monash.edu. [8] Wright, N. C., et al. (2024). Body Composition Changes During the Menopause Transition. Current Osteoporosis Reports, 22(1), 1–11. [9] Houston, D. K., et al. (2008). Dietary protein and changes in lean body mass in older adults: the Health, Aging, and Body Composition study. The American Journal of Clinical Nutrition, 87(1), 150–155. [10] Schmidt, T. M. (RDN, LD). (2025). How much protein do you really need after menopause? Mayo Clinic Press. [11] MDPI - mdpi.com. (2021). Nutrition in Menopausal Women: A Narrative Review. Nutrients, 13(7), 2149.

Today, we’re talking about the power of consistency across the three pillars of your wellness: your plate, your skin, and your mind.

Eating healthy for a day feels good; eating healthy for a month changes your biology. Consistent nutrition stabilizes your blood sugar, which prevents the "3 PM crash" and keeps your mood level.

• The Benefit: Improved gut health and sustained energy.

• Deep Dive: Why Consistency in Diet Matters (Harvard Health)

Your skin cells take about 28 days to turnover. This is why you can’t judge a skincare routine by day three. By consistently cleansing, hydrating, and protecting, you are supporting your skin’s natural barrier and long-term elasticity.

• The Benefit: A visible, "lit-from-within" glow and fewer breakouts.

• Deep Dive: How to Build a Skincare Routine (AAD)

Meditation isn’t about "emptying your mind" once a week; it’s about training your nervous system to return to calm. Consistency in mindfulness actually reshapes the brain’s response to stress.

• The Benefit: Lower cortisol levels and better emotional resilience.

• Deep Dive: Benefits of Daily Meditation (Mayo Clinic)

🥗 Pillar 1: Nourishment from Within✨ Pillar 2: The 28-Day Skin Cycle🧘 Pillar 3: Rewiring the Mind

Don't forget to check out our Blog post as well.

In this episode, we chat about holistic wellbeing, insulin resistance/diabetes, my approach and philosophy with nutrition and wellbeing with Naina Varma from Connected and Living.

Naina can be contacted online: http://www.nainavarma.com/

or via Instagram: https://www.instagram.com/naina.varmaa/

We discuss some myths around "diet culture ", and how insulin resistance and pre-diabetes have become more talked about recently, and what the science is behind these.

I've been thinking about alignment of vision, values and purpose this week. How do these three things work together to make life what it is, and help improve our life, and the lives of those around us? I'd love to hear what your thoughts are on this. Let me know in the comments.

As a busy professional woman, you're constantly seeking ways to enhance your energy, look your best, and maintain your peace of mind amidst the demands of life. Perhaps you've tried different diets, fitness regimes, or skincare routines, only to find they offer temporary fixes or address just one piece of the puzzle. What if I told you that true, sustainable well-being comes from an integrated, holistic approach?

In this episode, I describe ways in which our systems work together, and why looking at our minds, bodies, and skin as a holistic system, rather than just working on one element at a time is really beneficial.

I'd love to hear in the comments how you're making holistic health work for you?

Recharge in Minutes: 5 Self-Care Tools for Busy Women

1. The Power of a Pause: Mindful Breathing (5 minutes)

• • Further Reading: UCLA Health - Mindful Awareness Research Center: Offers guided meditations and resources on mindfulness and breathing techniques. (https://www.uclahealth.org/marc/mindful-meditations)
  • Harvard Health Publishing - Breathing exercises for stress: Explores the science behind how breathing can calm your nervous system. (https://www.health.harvard.edu/staying-healthy/breathing-exercises-for-stress)

2. Hydration Hero: Fuel Your Body (2 minutes)

• • Further Reading: Mayo Clinic - Water: How much should you drink every day?: Provides guidelines on daily water intake and the benefits of hydration. (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256)

3. Move Your Body: Micro-Movements (5-10 minutes)

• • Further Reading: American Heart Association - The Benefits of Physical Activity: Highlights the numerous benefits of exercise, even in small doses. (https://www.heart.org/en/healthy-living/fitness/fitness-basics/why-is-physical-activity-so-important)

4. Sensory Delight: Engage Your Senses (2 minutes)

• • Further Reading: Psychology Today - The Power of Sensory Experience: Explores how our senses impact our emotions and well-being. (https://www.psychologytoday.com/au/blog/the-guest-room/201908/the-power-sensory-experience)

5. Digital Detox: Unplug and Recharge (5-10 minutes)

• • Further Reading: Center for Humane Technology: Offers resources and insights on the impact of technology on our well-being. (https://humanetech.com/)

Which of these tools will you try today?

So why can vegan protein powder be such a good option? I've realised that vegan protein powder, particularly a good clean one, can be great for us, even when we aren't necessarily eating a fully vegan or plant based diet. There's a few reasons for this, which centre around how they can be easier to digest, that they can have a complete amino acid profile, and they overall can contribute other nutritional benefits.

There's a big myth as well that plant based protein powders don't often have a full amino acid profile, and this isn't necessarily true. When a plant based protein is sourced from a variety of plants, such as pea, rice and cranberry, it can have a complete profile.

If you'd like to do some further reading, here's a few references:

References:

[1] Hertzler, S. R., Lieblein-Boff, J. C., Weiler, M., & Allgeier, C. (2020). Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients, 12(12), 3704. https://doi.org/10.3390/nu12123704(Discusses digestibility and quality of plant proteins)   

[2] Sicherer, S. H., & Sampson, H. A. (2018). Food allergy: A review and update on epidemiology, pathogenesis, diagnosis, prevention, and management. Journal of Allergy and Clinical Immunology, 141(1), 41–58.https://doi.org/10.1016/j.jaci.2017.11.003 (Covers common food allergens, including milk)   

[3] Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. https://doi.org/10.3390/nu10121841 (Touches upon nutrient profiles of plant-based sources)   

[4] Gorissen, S. H. M., Crombag, J. J. R., Senden, J. M. G., Waterval, W. A. H., Bierau, J., Verdijk, L. B., & van Loon, L. J. C. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates.Amino Acids, 50(12), 1685–1695. https://doi.org/10.1007/s00726-018-2640-5 (Details amino acid profiles of various plant proteins)   

[5] Banaszek, A., Townsend, J. R., Bender, D., Vantrease, W. C., Marshall, A. C., & Johnson, K. D. (2019). The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports (Basel, Switzerland), 7(1), 12. https://doi.org/10.3390/sports7010012 (Compares effects of whey vs. pea protein on muscle adaptations, finding similar results)   

[6] Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992. https://doi.org/10.1126/science.aaq0216 (Comprehensive study on the environmental impacts of different food products)   

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or supplement routine.   

If you'd like to purchase the protein powders I love and use, you can purchase them online: https://www.arbonne.com/au/en/shop-all/nutrition/protein/c/protein