Nutrition & Wellness Blog: Expert Tips from a Dietitian

Does fat reduce protein absorption after exercise? New research suggests that lean protein meals may support a faster amino acid response and stronger short term muscle protein synthesis compared with higher fat protein meals. Beyond the Anabolic Window: How Post-Workout Fat and the Food Matrix Impact Protein Absorption and Muscle Protein Synthesis Post workout protein recommendations after resistance training have traditionally focused on a single target: consuming approxima

A 3 year randomised trial in adults over 70 found that vitamin D, omega 3 and strength exercise each modestly slowed biological ageing markers, with the strongest effect when all three were combined. Reversing Biological Ageing: Can Exercise, Vitamin D, and Omega-3 Promote Healthy Longevity? A 2025 analysis of the DO-HEALTH randomised controlled trial on Vitamin D, omega-3, and exercise for biological ageing, healthy ageing, and longevity found that taking 1 g of omega-3 each

Freshly baked traditional sourdough bread with a dark caramelised crust, open airy crumb and active wild yeast starter in a rustic kitchen setting. Is sourdough bread actually healthier than regular bread? It can be but only if it is real sourdough. Many people choose sourdough because they believe it causes a smaller rise in blood sugar than regular bread. Scientific research supports this idea, but the benefit comes from the fermentation process rather than the name on the

Magnesium is one of the most popular supplements in the world. It is recommended for sleep, stress, muscle cramps, migraines, energy production, blood sugar regulation, and even vitamin D metabolism. But despite its popularity, many people are surprised to learn that taking more magnesium does not necessarily mean absorbing more magnesium. Let’s explore some of the most common questions about magnesium and what the research actually shows. From scattered signs to clear soluti

I Creatine is often seen as a gym supplement, but emerging research is exploring a very different role: helping support the energy needs of immune cells. Think of it as a potential “molecular battery” for T-cells and dendritic cells during cancer immunotherapy research not a cure, but a fascinating area of immune system science Is creatine only useful for building muscle? No. While creatine is best known for improving strength, power, and exercise performance, research over t

Many people overlook the vital role that magnesium plays in metabolic health. As an essential mineral, it acts as a key component in cellular energy production and helps your body respond more efficiently to insulin, making it a critical factor in maintaining balanced blood sugar levels. Can Magnesium Deficiency Be the Missing Link Behind Insulin Resistance and High Blood Sugar? Many people think of magnesium and blood sugar as completely separate issues. In reality, they are

Menopause brain fog can affect focus, memory and mental clarity, especially during midlife hormonal changes. Supporting sleep, nutrition, movement and overall brain health may help women feel clearer and more balanced. Why Do Some Women Experience Brain Fog During Menopause? Many women entering menopause notice changes in memory, focus, concentration, mental clarity, or word recall. For years, these symptoms were often dismissed as stress, anxiety, burnout, poor sleep, or sim

Frozen vegetables are often nutritionally superior to "fresh" supermarket produce because they are flash-frozen at peak ripeness, locking in vitamins. To maximize your intake, use a mix of frozen staples for longevity and fresh produce for seasonal variety. If you’ve ever felt guilty for reaching for a bag of frozen peas instead of the fresh bunch at the market, you aren’t alone. We’ve been told for decades that "fresh is best," but for most Australians, the "fresh" produce i

It isn’t the bean it’s the brew! Switching to a paper filter can help keep your LDL levels in check while keeping your morning ritual intact. Read our latest blog to find out why. The link between coffee and cholesterol depends entirely on your brewing method, not the coffee bean itself. Unfiltered coffee contains oily compounds that can raise LDL levels, but switching to paper-filtered methods provides a simple, heart-healthy solution. Coffee and Cholesterol: Does How You Br

At a Glance: Brain fog is a lack of mental clarity often caused by unstable blood sugar, nutrient gaps (like Iron or B12), or poor gut health. You can reduce these symptoms by stabilising your glucose levels and addressing specific nutritional deficiencies. Brain fog, poor focus, and afternoon crashes are often linked to how your body is being fuelled throughout the day. When your brain does not receive steady energy, key nutrients, or proper gut support, it can lead to menta

Optimising your gut-brain axis through fibremaxxing and personalised nutrition strategies with FerFit Dietetics. Written by an Accredited Practising Dietitian (APD) at FerFit Dietetics & Nutrition, Melbourne. Fibremaxxing is the practice of increasing your daily fibre intake to 30g or more using whole plant foods to improve gut microbiome balance, digestion, and metabolic health. At FerFit Dietetics & Nutrition , our Accredited Practising Dietitians provide science-backed st

A bowl filled with fibre-rich fruits and nuts to support digestion Meal Plans for Digestion: What You Need to Know Living with constant bloating, irregular habits, or abdominal discomfort can make every meal feel like a gamble. When your digestive system is sluggish or reactive, it affects your mood, your energy, and your ability to participate in daily life. Ignoring these signals often leads to chronic inflammation, nutrient malabsorption, and a weakened immune system that

When it comes to improving your health through nutrition, the right support can make all the difference. I’ve found that personalised dietitian services offer a unique and effective way to achieve lasting changes. But have you ever considered the benefits of having a dietitian come directly to your home? It’s a game-changer for many people, and I’m excited to share why choosing a home visit dietitian might be the perfect step for you. The Power of Personalised Dietitian Serv

Many people view their daily meals simply as fuel to get through the day, or worse, as a source of stress and calorie counting. However, ignoring the biological power of what you eat is a missed opportunity to heal. When we view food passively, we often miss the subtle signals our body sends—chronic fatigue, brain fog, or irregular heartbeats—until they compound into significant health risks like cardiovascular disease, metabolic syndrome, or cognitive decline. At FerFit Diet

Your DNA is your body's unique blueprint. Nutritional genomics allows us to decode this language to optimise your health. Many Australians feel they are doing everything right with their diet yet still struggle with unexplained fatigue or stubborn weight retention. This disconnect often stems from a mismatch between your generic dietary choices and your unique genetic makeup. Ignoring this biological reality can lead to worsening symptoms and a higher risk of chronic health i

Eat to Heal: Colourful fruits, veggies, olive oil, and fish calm inflammation, while processed snacks and sugary drinks can turn it up. Every bite you take can influence how your body feels and functions. Inflammation, often called the “silent fire,” is your body’s natural defence against harm but when it lingers, it can quietly contribute to fatigue, joint pain, heart disease, and even mood changes. The good news? What you eat every day can either fuel or calm this process.

Healthy, balanced plate designed for busy lifestyles – practical meal prep, mindful eating, and simple strategies. Q1: What makes FerFit’s eating guidance different from other diet plans? At FerFit Dietetics and Nutrition, we don’t believe in quick fixes or strict diets. Our Accredited Practising Dietitians help you make simple, sustainable changes that fit real life. Instead of cutting out foods or following fads, we focus on balanced eating, practical meal planning, and enj

Supporting women’s health from pre-conception to postpartum with personalised, science-based nutrition care Preparing for pregnancy whether naturally or through IVF starts long before conception, and nutrition plays a central role in every stage of the journey. From supporting fertility and early foetal development to easing pregnancy symptoms and promoting healthy breastfeeding, the right dietary choices can make a meaningful difference. This Q&A breaks down the most common

While skipping meals or relying on ultra-processed foods can spike cortisol and amplify anxiety, choosing regular, nutrient-dense meals acts as a biological buffer that stabilises your mood and builds resilience against stress. Have you ever noticed how a missed lunch can turn mild worry into panic, or how a stressful deadline sends you searching immediately for comfort food? You aren't imagining it; the link between what you eat and how you feel is governed by a complex biol

Highly processed foods activate the brain’s reward system, making cravings stronger and harder to manage. Q1. What is food addiction? Some people eat certain foods especially highly processed, high-calorie foods in a way that looks similar to addiction. Research shows cravings, loss of control, and continuing to eat despite harm match criteria used in the DSM-5 for substance use disorders (1). Without recognising these signs, people may continue overeating and develop long-te