All posts by Suzi

Protein - eat 30 g at breakfast to transform your energy, cravings and weight loss

The Protein Power Play: Why Your Metabolism Needs More Than You Think

Metabolic Health, , , , , ,

Quick question: How much protein did you eat at breakfast this morning?

If your answer is “I don’t know” or “Not much” or “Just toast and coffee,” you’re about to discover why your metabolism has been struggling.

Protein is THE most metabolically active macronutrient. It does things that carbs and fats simply cannot do.

And when you don’t eat enough of it – especially at breakfast – you’re leaving the EASIEST metabolic advantage on the table.

The Thermic Effect of Food (TEF)

Your body burns calories just to digest, absorb, and process the food you eat.
This is called the Thermic Effect of Food (TEF).

But here’s the thing: Not all foods create the same thermic effect.

  • Protein: 20-30% TEF (you burn 20-30 calories for every 100 calories of protein you eat)
  • Carbohydrates: 5-10% TEF
  • Fats: 0-3% TEF

Research shows: Protein requires significantly more energy to digest than carbs or fats, making it the most thermogenic macronutrient.

Translation: Eating protein literally burns more calories during digestion.

It’s like getting a metabolic boost just from choosing chicken instead of crackers.

But Protein Does Way More Than Just Burn Calories

Here’s why protein is non-negotiable for metabolic health:

✅ Preserves Muscle Mass During Weight Loss – Without enough protein, you lose muscle along with fat (which slows your metabolism).
✅ Increases satiety – Protein keeps you full longer, reducing cravings and overeating.
✅ Stabilizes Blood Sugar – Prevents the spikes and crashes that trigger cravings.
✅ Supports Muscle Repair and Growth – Muscle tissue burns more calories at rest than fat tissue.
✅ Reduces Late-Night Hunger – Adequate protein throughout the day reduces evening snacking.
✅ Improves Insulin Sensitivity – Helps your body use glucose more efficiently.
✅ Increases satiety – Research shows: High-protein diets (25-30% of calories from protein) significantly improve body composition, satiety, and metabolic rate compared to lower-protein diets.

Protein reduces insulin sensitivity

The Breakfast Protein Rule: 30g Minimum

Here's one of the simplest, most effective metabolic health strategies: Eat at least 30g of protein within the first hour of waking up.

Why? Because protein at breakfast:

→ Stabilizes blood sugar for the ENTIRE day
→ Reduces cravings and hunger later
→ Kickstarts your metabolism
→ Prevents muscle breakdown
→ Sets you up for better food choices all day

Research shows: A high-protein breakfast (30g+) improves satiety, reduces daily calorie intake, and helps maintain muscle mass during weight loss.

Compare These Breakfasts

Breakfast A: Toast with jam, orange juice
(5g protein, high sugar, blood sugar spike → crash → cravings by 10am)

Breakfast B: 3-egg veggie omelet with cheese and avocado
(30g protein, stable blood sugar, satisfied until lunch)

Which one sets you up for success?

How Much Protein Do You Actually Need?

The general recommendation for metabolic health and body composition is: 1.2g – 2.0g of protein per kilogram of body weight per day.

For a 70kg (154 lb) woman, that’s:

  • Minimum: 84g per day
  • Optimal: 100-140g per day

Spread across 3 meals, that’s roughly:

  • Breakfast: 30g
  • Lunch: 30g
  • Dinner: 40g

Research shows: Higher protein intakes (1.6-2.0 g/kg/day) combined with resistance training optimize muscle mass preservation and fat loss.

Research shows: Higher protein intakes (1.6-2.0 g/kg/day) combined with resistance training optimize muscle mass preservation and fat loss.

Easy Ways to Hit Your Protein Targets

protein target to hit

Breakfast (30g):

  • 3 eggs + 1 cup Greek yogurt
  • Protein smoothie: 1 scoop protein powder + 1 cup milk + 2 Tbsp nut butter
  • 2 eggs + 100g smoked salmon + avocado
  • Cottage cheese (1 cup) + berries + nuts

Lunch (30g):

  • Chicken breast (100g = 31g protein)
  • Tuna salad (1 can = 25g protein) + chickpeas
  • Lentil soup (1.5 cups) + Greek yogurt
  • Turkey wrap with cheese

Dinner (40g):

  • Grilled fish (150g = 35g protein) + quinoa
  • Beef stir-fry (120g beef = 36g protein) + veggies
  • Chicken thighs (150g = 40g protein) + roasted vegetables
  • Tofu scramble (200g tofu = 32g protein) + beans

Snacks (if needed):

  • Hard-boiled eggs (6g each)
  • Greek yogurt (15-20g per cup)
  • Protein shake (20-30g)
  • Nuts and cheese (10-15g)

Plant-Based? You Can Still Hit Your Targets

High-protein plant foods:

  • Lentils (18g per cooked cup)
  • Chickpeas (15g per cooked cup)
  • Tofu (20g per cup)
  • Tempeh (31g per cup)
  • Edamame (17g per cup)
  • Quinoa (8g per cooked cup)
  • Hemp seeds (10g per 3 Tbsp)
  • Nutritional yeast (8g per 2 Tbsp)
  • Plant-based protein powder (20-25g per scoop)

Tip: Combine plant proteins throughout the day to ensure you get all essential amino acids.

Your Challenge This Week

Pick ONE protein goal:

Option 1: The 30g Breakfast Challenge

Eat at least 30g of protein within 1 hour of waking up. Track how you feel throughout the day.

high protein breakfast of eggs and meat

Option 2: Track Your Daily Protein

Use an app (like MyFitnessPal or Cronometer) to track your protein for 3 days. Are you hitting 100g+?

Track your protein intake with an app

Option 3: Pre-Prep Your Protein

Batch cook protein for the week:

  • Grill chicken breasts
  • Hard-boil a dozen eggs
  • Cook a big pot of lentils
  • Portion out Greek yogurt

Make it EASY to hit your protein targets.

protein batch cooking

The Bottom Line

"I started eating 30g of protein at breakfast and my cravings disappeared."
It's not magic. It's biology.

When you give your body the building blocks it needs (amino acids from protein), it stops screaming at you for quick energy (sugar and carbs).

Try it for one week and see what happens.

Check out these other posts in the Metabolic Health Series:
⭐ Blog 1 https://www.coachingwithsuzi.com/scale-weight-metabolic-health/
⭐ Blog 2 https://www.coachingwithsuzi.com/your-gut-microbiome-is-running-the-show-and-you-didnt-even-know-it/

References

  • Moon J et al Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. (2020)  PMID: 32699189
  • Leidy HJ, et al. (2015). The role of protein in weight loss and maintenance. AJCN. PMID: 25926512
  • Leidy HJ, et al. (2013). Beneficial effects of a higher-protein breakfast. Obesity. PMID: 23446906
  • Phillips SM, Van Loon LJC. (2011). Dietary protein for athletes. Journal of Sports Sciences. PMID: 22150425

About Coach Suzi
Weight Loss Coach, Counsellor, Hypnotherapist
Author of The Balanced Mind Diet micro book
Creator of the Weight Freedom Mastery Academy
Questions? Email Me: suzi@coachingwthsuzi.com
Let’s chat: Book a time in my online calendar to discuss your goals (30 minutes)

Test: GLP-1s - Yes or No

My Honest Take on GLP-1 Medications: No Judgement, Just Real Talk

Metabolic Health, Mindset, Weight Loss, , , , , , , , ,

Let me start by saying this: I don’t support diet culture. Diets don’t work. That’s the foundational premise of my micro book, The Balanced Mind Diet, and it’s what I teach in my Weight Freedom Mastery program.

I believe weight loss is more about the mental game than anything else. It’s about transforming your identity – seeing yourself as someone who maintains their ideal weight with ease and freedom, and then taking action as that person right now.

In my program, there are no strict dietary guidelines. Just a recommendation to eat whole, natural foods. We use a variety of tools and techniques to embed permanent changes that produce lasting weight loss.

And importantly – this program is strategic. It’s not about rapid weight loss.

For some people, the weight comes off quickly and easily. They love how natural it feels. For others, it takes longer. It depends on many factors: how much weight you have to lose, your hormones, your stress levels, your relationship with food.

But here's the thing about fast weight loss - it often comes with a price.

You might experience:

  • Slower metabolism and increased fat retention
  • Muscle loss and worse body composition
  • Long-term rebounding with faster weight regain
  • No change to lifestyle or habitual behaviour patterns
  • Continuation of intense cravings with their cycle of shame and guilt.

If you want to keep your energy up, feel strong and fit, look toned, be as healthy as possible, and (most importantly) sustain your results – you can’t just focus on barely eating and watching the scale drop as fast as possible.

That’s doing yourself a huge disservice, both now and for years to come.

So where do GLP-1 medications fit into all of this?

GLP-1 MEDICATIONS WORK
(AND THAT’S A GOOD THING)

Let me be clear that I am providing my opinion here as a weight loss coach. I am not a medical practitioner or dietician, and I am in no way providing medical advice.

My first thought when I see someone using Ozempic, Wegovy, or another GLP-1 medication for weight loss?

It works. Generally. (I have had one Australian client who found it didn’t work for her.)

And for people who are morbidly obese and have tried everything without success, these medications can be life-changing.

Losing the weight gives you a whole new experience in life:

  • You look better
  • You have more energy
  • You can indulge in a whole new wardrobe
  • You enjoy the positive response from people around you

But more importantly, you gain metabolic health.

Metabolic health should be a high priority, because when it’s poor, it opens you up to a whole range of diseases:

  • Type 2 diabetes
  • Cardiovascular disease
  • Fatty liver disease
  • Sleep apnoea
  • Certain cancers

So yes, avoiding that trajectory is a very good idea.

WHAT ABOUT THE SIDE EFFECTS?

It varies from person to person, but side effects can include:

  • Nausea, vomiting, diarrhea, constipation
  • Potential muscle loss if not managed properly
  • Rare but serious risks like pancreatitis and thyroid issues

Here’s my perspective: In many cases, the risks associated with continuing to carry too much body fat are greater than the risks of taking GLP-1 medications under medical supervision.

And many of the issues people attribute to GLP-1s happen ANY time someone loses a significant amount of weight quickly – with or without medication.

Fast weight loss without a solid strategy leads to all the problems I mentioned earlier: hunger, low energy, muscle loss, and rebounding.

The medication isn't the problem. 
The lack of strategy is.

WHAT OTHER DOWNSIDES ARE THERE?

1. Many people gain weight back quickly after stopping the medication.

But again, that happens even without GLP-1s. When people go back to their old habits after losing weight (no matter how they lost it), the weight comes back. It’s the well-known yo-yo dieting cycle, and it wreaks havoc on your metabolism.

2. Relying exclusively on GLP-1s and making no other changes is a massive, common mistake.

No strength training. Not learning how to eat in a way that will sustain long-term results. Not dealing with behavior patterns or addressing cravings.

People do the same thing with extreme diets – thinking the tool will do all the work, rather than using the tool to build a better life.

THE BIGGEST DISADVANTAGE: WHAT HAPPENS WHEN YOU STOP

GLP-1 medications work by greatly reducing appetite. The desire to overeat disappears. Food becomes a non-issue.

Which is wonderful – until you stop taking the drug.

People describe it as “falling off a cliff.” The hunger and cravings come roaring back with a vengeance.

And since you haven’t made any lifestyle or behavioral changes, you’re right back to square one in the weight loss battle.

ONE ALTERNATIVE: STAY ON THE MEDICATION LONG-TERM

We don’t know a lot yet about the long-term effects of GLP-1 medications. But here’s what we do know:
👉 In Australia, GLP-1s are expensive. In the US Trump RX will enable consumers to purchase at discounted prices.
👉 It is likely the drugs will become less stigmatized, cheaper, and more effective over time.
👉 I wouldn’t be surprised if a large percentage of people are on at least a low dose of a GLP-1 in the next 3-5 years. Maybe slightly longer.

And honestly? I understand what motivates that. As long as people are also doing the deeper work – building strength, eating quality food, and addressing the mental and emotional patterns that drove the weight gain in the first place.

WHAT SHOULD WE FOCUS ON?

As more and more people take these medications, I believe we’ll shift our focus to:

1. Food quality, not just quantity

Since GLP-1s help people manage calories more easily, we can prioritize what we eat – nutrient density, whole foods, gut health – not just how little we can get away with eating.

2. Muscle retention and body composition

Not just losing weight as quickly as possible, but building and maintaining muscle, looking toned and strong, and supporting long-term metabolic health.

3. Sustainable habits and long-term health

Creating a lifestyle you can maintain for decades, not just until you hit a goal weight.

WEIGHT FREEDOM MASTERY IS THE PERFECT COMPLEMENT TO GLP-1s

My Weight Freedom Mastery program is designed to help you:

✅ Make sustainable lifestyle changes while the medication manages your appetite
✅ Do the deeper mental work that addresses why you overeat, emotionally eat, or struggle with food in the first place
✅ Transform your identity so that when you stop the medication (or continue on a maintenance dose), you don’t experience that “falling off a cliff” feeling

Because you can't medicate your way out of an identity problem.

If you still see yourself as “someone who struggles with weight,” you’ll keep struggling – medication or not.

But if you use this window (while your appetite is suppressed) to rewire your brain, shift your identity, and build new habits, you set yourself up for permanent, effortless weight maintenance.

MY CORE BELIEF: NO SHAME, NO JUDGEMENT

One of the core mantras in Weight Freedom Mastery is this: There should be no shame. You don’t deserve it, and it doesn’t serve you.

I advocate for self-autonomy and authority over your own life. You know yourself best.

So if your decision in partnership with your doctor is to use GLP-1 medications, you’ll find no judgement here.

I’ll rejoice with you when you achieve your goal and improve your metabolic health.

And I’d love to help you make the changes that ensure you become the kind of person who maintains their ideal weight with ease and freedom – for life.

The sooner you start that journey, the better.

If you begin while you’re taking the medication, there will be no falling off a cliff when you stop. Or if you decide to continue with a long-term dose, you can use your gains to advantage by taking care of your metabolic health and building a great foundation for continued success.

QUESTIONS or COMMENTS?

If you have an experience with GLP-1s you’d like to share, I’d love to hear about it. If there’s something I didn’t address here, I’m happy to answer any questions – just email me at suzi@coachingwithsuzi.com.

Ready to Make Your Weight Loss Permanent?

Whether you’re using GLP-1 medications or not, the mental game is what makes weight loss last.

If you’re ready to stop thinking about food 24/7, end emotional eating, and finally maintain your ideal weight with ease and freedom – let’s talk. 😊

Book time for a free chat – here’s my calendar

Learn More About Weight Freedom Mastery

About Coach Suzi

Suzi Jenner is a weight loss coach, qualified counsellor and hypnotherapist and author of The Balanced Mind Diet. She specializes in helping women over 40 break free from food obsession and achieve lasting weight loss through identity transformation. Her Weight Freedom Mastery program focuses on the mental game of weight loss – no diets, no shame, just sustainable freedom. 📧 suzi@coachingwithsuzi.com

Gut Microbiome

Your Gut Microbiome Is Running the Show (And You Didn’t Even Know It)

Uncategorized

Here’s something wild: You have about 39 trillion microorganisms living in your gut right now.

That’s more microbial cells than you have human cells in your entire body.

And these tiny organisms? They’re not just along for the ride. They’re actively controlling your metabolism, your cravings, your inflammation levels, and even your mood.

Researchers now call your gut microbiome your "second brain" - and it has a HUGE say in whether your body stores fat or burns it efficiently.

So when we talk about metabolic health, we’re not just talking about what YOU eat. We’re talking about what you FEED those 39 trillion helpers.

Your Gut Microbiome: The Metabolic Control Centre

metabolic control centre

Here’s what your gut microbes do for you:

Regulate Metabolism: They help extract energy from food and decide whether to store or burn fat.
Control Inflammation : A healthy microbiome reduces chronic inflammation (which blocks fat loss).
Produce Essential Nutrients: They create vitamins (like B vitamins and vitamin K) and short-chain fatty acids that fuel your cells.
Regulate Hunger Hormones : They influence ghrelin (hunger) and leptin (fullness).
Protect Gut Barrier : They prevent “leaky gut” which triggers inflammation and metabolic dysfunction.
Communicate with Your Brain: Via the gut-brain axis, influencing mood, stress, and food choices.

Research shows: A diverse, healthy gut microbiome is associated with better metabolic health, lower inflammation, and easier weight management.

But when your microbiome is out of balance (dysbiosis)? You get:

❌ Increased inflammation
❌ Insulin resistance
❌ Fat storage (especially around the middle)
❌ Increased cravings for sugar and processed foods
❌ Poor nutrient absorption
❌ Low energy

So How Do You Feed Your Microbiome?

Your gut bacteria thrive on ONE thing above all else: FIBRE.

Not protein. Not fat. Not carbs. Fibre.

Specifically, prebiotic fibre – the kind of fibre that YOU can’t digest, but your gut bacteria can.

When your gut bugs ferment this fibre, they produce short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate.

These SCFAs:

→ Fuel your gut lining cells
→ Reduce inflammation throughout your body
→ Improve insulin sensitivity
→ Signal your brain that you’re full
→ Support metabolic health

But here’s the problem: Most people eating a Western diet get only 10-15g of fibre per day.

The optimal amount? 30-40g per day from diverse plant sources.

The Best Foods to Feed Your Microbiome

Here’s what to focus on:

Vegetables: Especially leafy greens, broccoli, Brussels sprouts, artichokes, asparagus
Fruits: Berries, apples, pears – with the skin on!
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds
Legumes: Lentils, chickpeas, black beans, kidney beansWhole Grains: Oats, quinoa, brown rice, barley
Healthy Fats: Olive oil, avocados – support gut barrier
Fermented Foods: Yogurt, kefir, kimchi, sauerkraut, miso – add beneficial bacteria

What to Limit (Your Gut Bugs Hate These)

❌ Ultra-processed foods – Damage gut lining and reduce microbial diversity
❌ Artificial sweeteners – Disrupt gut bacteria balance
❌ Excess sugar – Feeds harmful bacteria and yeast
❌ Refined grains (white bread, white rice) – Lack fibre, don’t feed good bacteria
❌ Excessive alcohol – Damages gut lining and reduces beneficial bacteria

Research shows: Ultra-processed foods are associated with reduced gut microbiome diversity and increased metabolic dysfunction.

glass of water

Hydration Matters Too

Water isn’t just for quenching thirst. It’s essential for metabolic processes, nutrient transport, and keeping your digestive system moving.

Research shows: Even mild dehydration can slow metabolism, impair cellular function, and reduce exercise performance.

How much? Aim for 2-3 litres (8-12 cups) per day, more if you’re active or in a hot climate.

Signs you’re well-hydrated:

✓ Pale yellow urine (not dark)
✓ Regular bowel movements
✓ Good energy levels
✓ Skin elasticity

Your Action Plan:

Don’t try to overhaul everything at once. Pick ONE of these:

Option 1: Add Fibre Gradually

Add ONE high-fibre food to each meal:

  • Breakfast: Add berries and chia seeds to your yogurt
  • Lunch: Add a side of lentil soup
  • Dinner: Add roasted Brussels sprouts or broccoli
Eat the rainbow

Option 2: Eat the Rainbow

Track how many different coloured plant foods you eat each day. Aim for 5+ colours daily (red, orange, yellow, green, purple/blue).

Option 3: Add One Fermented Food Daily

Start with something simple:

  • Morning: Greek yogurt or kefir
  • Lunch: Kimchi on your salad
  • Dinner: Sauerkraut as a side

Option 4: Hydration Check

Drink a full glass of water:

  • First thing in the morning
  • Before each meal
  • Mid-morning and mid-afternoon

Start small. Build consistency. Your gut bugs will thank you.

A word about ketogenic and carnivore diets

I tried doing some research about whether keto and carnivore diets were healthy for your gut, but there were so many bits of conflicting information that I gave up on the idea of being able to provide any definitive message.

Carnivore

What a lot of people don’t know about sustaining long term health by eating a carnivore diet is that it’s not just about eating lots of steak. You need to eat the whole animal (nose to tail) which includes organ meats, connective tissue, and bone marrow. This provides a more complete spectrum of nutrients that muscle meat alone often lacks. Incorporating organ meats, marrow, and connective tissue provides essential nutrients (like collagen and glycine) that support the gut lining. Carnivore removes common plant-based triggers (like fibre, lectins, and oxalates) that cause bloating, gas, and irritation. But the long-term impact of a zero-fibre diet on the gut microbiome remains controversial.

Ketogenic

Ketogenic eating offers potential anti-inflammatory benefits and can help manage certain digestive issues improving symptoms of inflammatory bowel disease. But the restriction of fruits, vegetables, and grains can lead to a lack of prebiotic fibre, which is essential for feeding beneficial, gut-friendly bacteria. I personally followed a ketogenic diet without any problems for over 5 years and found it great for energy, mental clarity and weight management. Here is an article you can read if you want to dig deep on keto:

  • Attaye I, van Oppenraaij S, Warmbrunn MV, Nieuwdorp M. The Role of the Gut Microbiota on the Beneficial Effects of Ketogenic Diets. Nutrients. 2021 Dec 31;14(1):191. doi: 10.3390/nu14010191. PMID: 35011071; PMCID: PMC8747023

The Bottom Line

I have always said that you need to know what is right for your body. What suits one person will not necessarily suit another. So I never make any blanket statements about nutrition and do not prescribe or promote any kind of diet or way of eating. My only nutrition advice is to eat whole natural foods. My main focus when working with clients is on identity transformation and the mental game.

This is true for everyone:

✅Your gut microbiome is like a garden. You can’t control every weed that pops up, but you CAN decide what you feed and water.

✅Feed it whole natural foods, and it will reward you with better metabolism, lower inflammation, and easier weight management.

✅Neglect it with processed foods and sugar, and it will sabotage your best efforts.

The choice is yours to make.

Feed and protect your gut

References

Check out these other posts in the Metabolic Health Series:
⭐ Blog 1 https://www.coachingwithsuzi.com/scale-weight-metabolic-health/
⭐ Blog 3 https://www.coachingwithsuzi.com/the-protein-power-play-why-your-metabolism-needs-more-than-you-think/

About Coach Suzi
Weight Loss Coach, Counsellor, Hypnotherapist
Author of The Balanced Mind Diet micro book
Creator of the Weight Freedom Mastery Academy
📧 Questions? Email Me: suzi@coachingwthsuzi.com
📅 Let’s chat: Book a time in my online calendar to discuss your goals (30 minutes)

What the scale measures vs what metabolic health measures

The Number on the Scale is Lying to You

Weight Loss, , , ,

Why metabolic health is more important than scale weight

The scale went up. Again.

And if you’re like most women, that number instantly ruined your morning. Maybe it derailed your whole day. Maybe you skipped breakfast as punishment. Maybe you told yourself, “Clearly nothing is working.”

But here’s the thing: That number on the scale is lying to you.

What does the Scale Actually Measure?

  • How much water you’re retaining (hello, hormones and salt)
  • Whether you’ve had a bowel movement yet today
  • How much glycogen is stored in your muscles (which is actually a GOOD thing)
  • What you ate yesterday (not whether it was healthy or not)
  • Where you are in your menstrual cycle

What DOESN’T the scale measure?

  • Whether your blood sugar is stable
  • Whether your inflammation is decreasing
  • Whether your cells are burning fat efficiently
  • Whether your liver is functioning better
  • Whether your hormones are balanced
  • Whether your metabolic health is improving

The scale is not providing the whole picture. You can be getting metabolically HEALTHIER while the scale stays the same (or even goes up).

The scale is a lagging indicator. Metabolic health improvements happen FIRST. Weight loss follows. Not the other way around.

And if you ask me? Metabolic health needs to be the focus. It is so important. It protects your long-term health and produces a healthy body weight.

What Is Metabolic Health?

Metabolic health is your body’s ability to:
✅ Maintain stable blood sugar without extreme highs and lows
✅ Burn fat efficiently for energy
✅ Keep inflammation low
✅ Balance hormones naturally
✅ Respond appropriately to insulin
✅ Support cardiovascular health

In other words: metabolic health is how well your body WORKS, not how much it weighs.

And here’s what the research shows: You can be “thin” and metabolically unhealthy. And you can be heavier and metabolically healthy. The scale can’t tell the difference.

The Real Markers That Matter

Instead of obsessing over the scale, here’s what to pay attention to:

☑️Energy Levels: Are you waking up feeling more refreshed? Do you have steady energy throughout the day instead of crashes?
☑️Sleep Quality: Are you falling asleep easier? Staying asleep longer?
☑️Mood Stability: Are you less irritable? Feeling more emotionally balanced?
☑️Food Cravings: Are they decreasing? Do you feel more in control around food?
☑️Hunger Signals: Can you go 4-5 hours between meals without feeling ravenous?
☑️Skin, Hair, Nails: Are they improving? This is a sign of better nutrient absorption and hormone balance.
☑️How Your Clothes Fit: Forget the number. How do your jeans feel?
☑️Strength and Endurance: Can you walk further? Carry heavier grocery bags? Get up from the floor more easily?

These are signs that your metabolic health is improving. And THAT is what leads to sustainable weight loss.

Why This Matters for Weight Loss

When you focus on metabolic health FIRST, weight loss becomes a natural byproduct – not a constant battle. Here’s why:

When your metabolism is healthy:

  • Your body burns fat efficiently (instead of storing it)
  • Your hunger hormones regulate naturally (so you’re not constantly hungry)
  • Your cravings decrease (because your cells are properly fuelled)
  • Your energy increases (so you naturally move more)
  • Your stress response improves (so cortisol isn’t triggering fat storage)

When you focus on the scale:

  • You do extreme things that damage your metabolism
  • You trigger stress hormones that make fat loss harder
  • You create a yo-yo cycle that confuses your body
  • You ignore the actual health improvements happening

You really want to have a healthy metabolism. Poor metabolic health puts you at risk for cardiovascular disease, type 2 diabetes, dementia, certain cancers, kidney disease, along with daily symptoms like low energy, brain fog and mood swings.

Excessive focus on the scale can cause undue stress, disappointment, shame, guilt, anxiety, depression and sadness – all of which is destructive. It can create a “feedback loop,” where the stress from negative emotions leads to emotional eating, causing further weight gain (!!).   

There is no way you want or deserve this negativity in your life. Here’s what I recommend.

What to track

A checklist of the metabolic markers to track instead of weighing yourself

Stop weighing yourself daily. Seriously. Put the scale away for at least two weeks.

Instead, track:
💌 How you FEEL
💌 How you SLEEP
💌 How your CLOTHES fit
💌 How your ENERGY is
💌 How your CRAVINGS are

These are the real markers of progress. And when you focus on improving THESE things, the scale will eventually catch up.

Try This Experiment

If the scale has been messing with your head, here’s a little experiment:
⏩ Weigh yourself first thing in the morning.
⏩Then drink a big glass of water.
⏩Weigh yourself again.

You just “gained” half a pound in 30 seconds. That’s how meaningless those daily fluctuations are.

The Bottom Line

Focus on metabolic health. The rest will follow.

Your body is not a number. It’s a complex, beautiful system that deserves to be nourished, rested, and supported – not punished for what the scale says.

When you shift your focus from the scale to your actual health markers, everything changes.
🌺 Food noise quiets down.
🌺 Your body starts working for you.
🌺 And weight loss becomes a natural side effect – not a daily battle.

Coach Suzi
Coach, Counsellor, Hypnotherapist
Author of The Balanced Mind Diet
Creator of Weight Freedom Mastery
Book a time in my Calendar for a free 30 minute chat or Join my newsletter 

Stop Bouncing from Fad Diet to Fad Diet

Weight Loss, yo-yo-diet, , , , ,

Unlock A New You With The Balanced Mind Diet Instead

Are you tired of…
❌ Starting a new diet every month, only to give up weeks later?
❌ Feeling guilty every time you eat something “off-limits”?
❌ Exhausting your willpower just to make it through the day without bingeing?
❌ Watching the scale go up and down like a yo-yo?
❌ Feeling like you’re at war with your own body and mind?

If you’re nodding along, you’re not alone. Millions of women in their 40s and 50s are stuck in this frustrating cycle. A study followed 14 Biggest Loser contestants for six years after the show and all but one regained weight. Four became heavier than when they started the show. But your story can be different.

There is another way. This is why I wrote the Balanced Mind Diet micro book.

How is this different from other books you’ve tried?

This book has no dietary guidelines, no exercise plans. It does not recommend any particular way of eating, and it does not promote or sell any pills, supplements or meal replacement shakes. What it delivers is a revelation about what has really been derailing your weight loss efforts and concrete steps you can take to produce lasting weight loss.

This isn’t another fad diet or quick fix. Because the truth is that diets don’t work.

With the Balanced Mind Diet, you’ll experience:
✅ Freedom from relying on sheer willpower
✅ No more forbidden foods or extreme restrictions
✅ An end to complicated calorie counting and point systems
✅ No need for expensive supplements or special foods

Most fad diets feel like a chore, and even if you do lose weight, you often put it back on – with interest – later down the road.

Right now, you might be:
👎 Jumping from one crazy diet to another with no lasting results
👎 Battling relentless food cravings that derail your weight loss plans
👎 Watching the scale creep up despite your best efforts
👎 Struggling to keep up with a busy life, feeling overwhelmed and out of control.

But after using the Balanced Mind Diet to transform your mind AND your body, your life will look very different:
👉 Enjoy a balanced, healthy relationship with food, feeling satisfied and nourished without deprivation
👉 Feel energized and confident, effortlessly maintaining a healthy weight without gruelling workouts
👉 Experience a clear, focused mind, free from constant stress and anxiety about your weight

Imagine a life full of joy, confidence, and freedom – without the endless cycle of weight loss-weight gain, weight loss-weight gain.

With the Balanced Mind Diet, you’ll wave goodbye to
❌ Restrictive diets that leave you hungry and miserable
❌ Exhausting workouts that yield no results
❌ Endless calorie counting and food anxiety
❌ Emotional eating and guilt-ridden binges
❌ Low energy and lack of motivation

For just $3, this transformative micro book will show you
* How to align your conscious desires with your subconscious beliefs
* How to transform your self-identity to match your weight loss aspirations
* How to implement small, consistent changes that lead to lasting results

The Balanced Mind Diet is ALL you need for lasting weight loss, renewed energy, and true confidence.

You may be wondering: Is this really going to work for me?
The answer is, it depends. Reading the book won’t change anything, because knowledge without action is useless. However, if you implement the concepts from the book it will produce a transformation in your thinking, your actions and your outcomes.

Don’t let another day pass feeling frustrated and defeated.

It’s time to stop the cycle of fad diets and embrace a balanced, mindful approach to eating and living.

Click here to order your copy now.

My guarantee ….
If you feel like you didn’t get value from the book, just email suzi@bmdbook.com and I’ll send you a full refund for your book purchase. I don’t care what the reason is, if you’re not happy then neither am I, and your $3 will be sent back to you and you keep the book. Simple as that. This is a one-full-year money back guarantee.

My journey to wellness

Longevity, Suzi's Insights, Wellness, , , , , , , ,

My journey to wellness has been interesting to reflect on.

I was not particularly athletic as a young person and did not pursue any sports in my 20s. My early 30s were taken up with home making, working and having children. Then in my late 30s for six years I found myself a single parent with two children, at the time a 6 month baby and a 4 year old . These were hard years, working two part time jobs and feeling like a duck who was madly paddling under the surface of the water to keep afloat. The focus was on providing what my children needed to flourish. There wasn’t much time for me to think about health and wellness.

I suspect that my chronic fatigue had been building for a while, but having been through a divorce and having young children I thought the fatigue I was feeling was only to be expected. However when I started a new full time job at the beginning of 2004, it felt like I walked into a brick wall. I was suddenly exhausted. At first I thought it was the stress and the busyness of the new job, but by mid 2004 I was at the point of thinking I would have to give up work.  I was putting on weight, had no energy, feeling depressed and unable to enjoy life at all. 

Chronic fatigue was horrible, and not something I wanted to live with. I desperately wanted to be well. I tried all sorts of things, some of which helped a bit, until I finally found a supplement that provided relief and put me on the road to recovery. The first major difference was that the mental fog lifted.  I could think clearly at last, and felt more like my old self.  Gradually the physical symptoms disappeared and I began the process of regaining my strength and wellness.

I loved being able to approach life with energy and enthusiasm again. You don’t realise until you lose your health how vital it is. Since 2004 I have completed multiple triathlons, the 12 k City to Surf fun run, a half marathon, three round-the-river 53 k Great Bike Rides, a 567 k Great Escapade bike ride round the hilly south west, …. and the list goes on. Always a student of personal development and fascinated by the workings of the brain, I discovered a huge mental component to my recovery.

Triathlon – Swim
Triathlon – Bike
Triathlon – Run

Menopause of course put a spanner in the works. I suffered with hot flushes, mostly at night time, for 6 years after entering menopause. This meant I had disturbed sleep as I woke frequently through the night to throw the covers off and put them back on. I woke up in the morning feeling trashed physically and mentally. Finally someone told me about a doctor who specialsed in balancing the complete hormone picture, and this was a game changer.

I realised that maintaining fitness through diet and exercise was part of the solution to address menopause symptoms and the key to being my best self and I pursued that path, adopting a ketogenic way of eating for many years.

The COVID pandemic made me very glad my lifestyle produced a body that was metabolically healthy and I became even more determined to protect my health and stay well.

By this time I was in my mid sixties, and began to think about the issues of ageing and became interested in longevity. I read books like
* Super Human – Dave Asprey
* Lifespan – David A Sinclair
* Outlive – Peter Attia.

I was fascinated by the idea that growing old does not have to equal being frail and demented. There is a lot we can do to prevent the typical health issues that tend to come up in later life.

I had an Aunty Min who lived in the village of Rusthall near Tunbridge Wells in Kent. She lived to 104 and was well, active and had all her marbles right up to the end of her life. She became my inspiration, and I set my intention to be like Aunty Min and live to 104.

Over the years my coaching focus has shifted from weight loss to wellness and vitaility to longevity. These things are all connected of course, but the longevity – which to me means both living long and living well – requires a very deliberate and well thought out strategy.

I will be writing a series of posts about various aspects of longevity in order to connect with like minded people, share the journey and encourage each other.

I also want to inspire others to catch the vision for a life that is lived long (lifespan) and lived well (healthspan).

Click here for an outline of my five steps to ageing well program.

For more information, check out my pages on WEmind – https://wemind.com.au/suzi-jenner/

Perimeter Shopping

Holistic Health, , , ,

Have you heard the term Perimeter Shopping? It means shopping around the border or outer edges of the supermarket. This is generally where you find the fruit and vegetables, dairy, meat, eggs, seafood. These items are easily recognisable as food, they are in their natural form and no labels are required to explain them.

The general idea is to stay away from the centre isles of the supermarket, because that is where you find all the highly processed foods with little nutritional value and lots of additives. We all know these things are addictive, mess up our metabolism, rob us of energy, and are making us fat.

Many of the things in the middle aisles are not easily recognisable as food – they are in packages, boxes, bottles and tins. We need to read the labels to know exactly what is in them. Warning: you won’t like what you read. Watch out for the terms “low fat”, “low sugar” and “added calcium”. These are trade-offs. Low fat items are often loaded with sugar or salt to make up for the reduction in fat. Low salt is often loaded with sugar and fat. When they splash the phrase, “added calcium” on the front, that’s often a signal that the product is loaded with all three.

There are some items located in the perimeter that are not good buys: pre-marinated meats (have you looked at their ingredients list?), flavoured milks and sugar-added yoghurts, packets and bottles of sauces and flavourings to which you “just add meat” for an instant meal, and salad dressings. For good health you want to eat natural food in preference to these sorts of processed items.

You pay for the convenience of pre-prepared and packaged foods in two ways – they cost more money to buy and they cost you your health. We know we need high quality fuel to get the best performance from a racing car. Similarly our body will only be in peak condition when we feed it the highest quality food.

Your health is your real wealth. It is worth investing in. You deserve the best.

Where is your lifestyle taking you?

Holistic Health, , ,

Maintaining our health to live long and well depends on simple lifestyle choices we make every day, often unconsciously.

To identify how long and how well you’re going to live, the National Institute on Ageing (NIA) asks questions such as:

• Do you sleep 7.5 hours/night on average?
• Do you exercise for 30 minutes/day?
• Do you eat mostly whole foods?
• Do you have friends (at least 3) that you can call and that actually care?
• Do you have a sense of purpose that you can write down that gives meaning to your life?
• Are you a non-smoker?

If you can say yes to all these questions, they tend to predict that you’ll live healthy until 90 years old on average.

As you say no to some of them your lifespan starts to decrease.

Time and again we see the basics play a major role in our lives. Simple choices we make every day but seldom think about. Habits that run on autopilot but do not support our health and wellness.

Unfortunately the bulk of western medicine is centred around treatment of disease. We don’t pay a doctor to keep us well. We pay the doctor to treat us when we are sick. The cure frequently involves taking some kind of medication. Education about lifestyle changes to return is to health is not often provided.

What if we placed more focus on maintaining our health, instead of fixing disease when it turns up?

If you want to learn how to make some simple changes to support your health and wellness and think a holistic approach would work for you, check out my pages on WEmind – https://wemind.com.au/suzi-jenner/.

DO YOU KNOW WHAT’S RIGHT FOR YOU?

Holistic Health, , , ,

What if you activated your own inner doctor? Knowing ourselves and our bodies, knowing what makes us feel well, alive and vital lets us tailor a lifestyle uniquely suited to us as individuals.

I am a big believer in this. There is no one size fits all. We all have a different genetic makeup, different environmental influences, different history of body and mind stressing events.

When it comes to weight loss I think everyone can find their way in terms of choosing a way of eating that will work for them. There is no one right way.

It is the same with our health and wellness. When we want to experience more energy and vitality as we get older, we need to discover how to tweak the various levers that will get us feeling invigorated, vibrant and joyful.

I believe we all have an inner power, intuition, insight and understanding about ourselves. We can find a lifestyle that supports our inner power, allows us to release that inner power and protects us from inadvertently harming ourselves through choices that don’t propel us towards our end goal.

Do you know what is right for you? Yes, you do. It is just a matter of having some guidance, information, prompting to help you tap into that innate inner power. You may need to address some bad habits, limiting beliefs, inaccurate or outdated information.

HoloBody (short for holistic body) can help. The approach is always respectful of your uniqueness and your own inner wisdom. You are supported and encouraged to be self-directed about supercharging your wellness.

It’s like the old adage: “If you give a man a fish, you feed him for a day. If you teach a man to fish, you feed him for a lifetime.” HoloBody produces a life change that is lasting, because you develop this ability to tune into your inner wisdom and be self directed.

For more information, check out my pages on WEmind – https://wemind.com.au/suzi-jenner/

Drinking Warm Lemon Water in the morning

Holistic Health, , ,

Personal sharing – this is one of my morning rituals. Every morning when I get up the first thing I do is drink one litre of slightly warm water with the juice of one lemon added. This is not a new fad, I have done this for many years.

Why do I do it?

What you put into your body first thing is important. You have just been fasting all night. Hydrating is a good first step.

We all know we are supposed to drink more water. I struggle to get my water intake throughout the day, and a litre first thing in the morning gives me a head start. Sometimes I drink another litre of sparkling mineral water in the evening, and those two things together are a big plus in the hydration department. Adding lots of sips as I move throughout the day is also important.

Why add lemon to my morning glass of water? It tastes better than drinking plain water. It gives me some extra vitamin C which helps my immune system and I get a nice clean and clear feeling in my body.

A glass (150ml) of lemon water with the juice of one lemon provides approximately:
• 4Kcal / 16KJ
• 0.1 g Protein
• 0.8 g Carbohydrate
• 65 mg Potassium
• 18 mg Vitamin C

Other benefits to consider:
• Aids in weight management: Drinking water can aid in weight management by supporting hydration, boosting energy and helping to regulate metabolism and digestion. Drinking water before a meal also curbs the appetite. It doesn’t have to be lemon water, but if the lemon flavour encourages you to drink more water, that is a plus.
• Improves your skin: Lemons, like other citrus fruits, are high in vitamin C, which is essential for the production of collagen. Collagen is responsible for the elasticity and strength of the skin. According to research vitamin C is also a powerful antioxidant that neutralises free radicals present in the skin that build up from air pollution and ultraviolet radiation. The juice of one whole lemon delivers between 20 to 25% of your daily value of vitamin C.
• Helps digestion: Drinking your lemon water warm “can loosen things up,”. Many people report that warm liquids help stimulate digestion and gets things moving.

And here’s a helpful tip:
The acid in lemons may be a problem for teeth. Lemons contain citric acid, and too much acid can wear away tooth enamel. So I drink my morning lemon water with a straw.

Why not try it and see how you feel?