Wellness with Serena

If you are exhausted, overwhelmed, and running on empty, this episode is for you.So many women I work with are doing everything right on paper and still feeling completely depleted. The truth is, fatigue and overwhelm are not just about being busy. They are about what is happening inside your body. Your cortisol, your blood sugar, your sleep, your nutrient levels, all of it is connected. And when you understand why you feel the way you do, you can finally do something about it.As a clinical nutritionist, this is one of the topics I care about most. In this episode I am sharing 7 practical tips, the exact things I would tell a client sitting across from me, to help you stay nourished, feel more like yourself, and stop the cycle of exhaustion for good.In this episode we cover:Why your body is biologically wired to reach for sugar and comfort food when you are stressedThe cortisol and fatigue cycle and why women are affected so much more than menThe key nutrients that directly fight fatigue including iron, magnesium, omega-3s and B vitaminsWhy sleep and your food choices are far more connected than most people realiseThe Good Enough Plate, a simple 5 minute framework for eating well even on your worst daysHow to batch cook and stock your pantry so hard days are already coveredWhy self compassion, not willpower, is what actually keeps you on track long termThis episode is for the woman who is doing her best and still feeling like it is not enough. You deserve to feel well, especially on the hard days.

In this episode, Serena shares her personal experience returning from Italy 3kg lighter, without restriction, and unpacks the science behind why the Mediterranean lifestyle is so powerful for women over 30. We dive deep into the role of cortisol in weight gain, bloating, and water retention; how the Mediterranean diet works through gut health, satiety hormones, and anti-inflammatory fats; and why how you eat and live matters just as much as what you eat. You'll leave with practical, evidence-based takeaways to bring this lifestyle into your everyday Australian life.Key Topics Covered: The cortisol-bloating-weight connection: why stress makes you hold onto fat and fluidHow the Mediterranean diet supports the gut microbiome and reduces bloatingGLP-1 and PYY: your natural satiety hormones and how to activate them with foodThe role of healthy fats in hormone balance for women 30+Why HOW you eat (slowly, socially, mindfully) is as important as WHAT you eatThe Mediterranean lifestyle: walking, gardening, rest, connection, community10 practical takeaways to start todayKey Takeaways: Switch to extra virgin olive oil as your primary cooking fatBuild plates around plants + protein + whole grainsEat fish 2x per week (salmon, sardines, mackerel)Include legumes 3+ times per weekSlow down at mealtimes, no screens, sit at a table, chew properlyWalk daily, especially after dinnerAddress your cortisol: protect rest, sleep, and downtimeEat at least one shared, unhurried meal per weekShop seasonal and local when possibleRelease the diet mentality, nourishment over restrictionReferences in Comments.

Low fat vs low carb is one of the most polarising debates in modern nutrition. For decades the narrative has swung between blaming dietary fat and blaming carbohydrates, leaving women stuck in cycles of restriction, hunger and frustration.In this episode, Serena breaks down what the highest quality long term randomised controlled trials actually show about fat loss, appetite regulation and bloating.Key Topics Covered:The real findings from long term low fat vs low carb researchWhy weight loss differences between the two are often modestHow appetite regulation predicts success more than macro ratiosThe physiology of gastric emptying and why very low fat meals may not keep you fullSatiety hormones including GLP 1, peptide YY and cholecystokininHow refined carbohydrates influence glucose dips and hunger reboundsThe truth about metabolic advantage claimsWhy carbohydrates are not classified as essential in strict biochemical termsHow moderate lower carbohydrate approaches can improve glycaemic stabilityThe early fluid shift that explains rapid “de bloating”How to apply a Mediterranean framework for metabolic stabilityPractical Strategies You Can Implement Today:Protein first sequencing to blunt glucose spikesCreating one intentional lower carbohydrate window dailyThe Mediterranean pause to improve digestion and reduce stress driven bloating.This episode is designed for women who want to slim down, reduce bloating and stabilise their appetite without extreme dieting.Instead of chasing trends or restrictive dieting, Serena explains how to focus on protein adequacy, plant diversity, unsaturated fats and carbohydrate quality in a way that supports long term metabolic health.If you found this episode helpful, make sure you subscribe to Wellness with Serena, leave a review and share it with a friend who needs clarity in the world of nutrition.For more Mediterranean inspired, evidence based education, follow Serena on Instagram.

Welcome back to Wellness with Serena.If you’ve ever felt like you’re doing all the “right” things, eating well, trying to stay consistent, working on yourself, but something still isn’t shifting.. this episode is for you.Because the most powerful strategy for changing your life isn’t another meal plan.It isn’t more discipline.And it’s not about trying harder.It’s your mindset.In this episode, I’m sharing the deeper strategy that actually creates lasting change, how your identity shapes your habits, how your nervous system keeps you attached to what feels familiar, and why you can’t create a new life from an old self concept.We’ll talk about:• Why you keep starting over• Why results don’t feel sustainable• Why your body and behaviours reflect your internal beliefs• And how to shift into the version of you who naturally lives in alignmentThis is the inner work that makes food freedom easier.This is the mindset that supports weight balance without obsession.This is how you stop forcing and start living in flow.If you’re ready to become the woman who feels regulated, confident, and grounded in her own skin — press play.Because your life doesn’t change when your habits change.It changes when you do.

In this first episode of Wellness with Serena, I’m sharing why this podcast exists, and why so many women feel stuck, bloated, and frustrated despite “doing all the right things.”We talk about why restrictive dieting, pushing harder, and constantly trying to control food often backfires.. and what actually needs to shift for healthy weight balance to feel possible and sustainable.You’ll learn:Why bloating, fatigue, and stubborn weight are often signs your body needs support, not more disciplineHow gut health and nervous system regulation influence weight loss far more than calories aloneWhat a Mediterranean-inspired way of eating really looks like — beyond trends or rulesWhy losing weight the same way you keep it off is the key to long-term resultsHow to begin creating food freedom without letting go of your goalsThis episode sets the foundation for everything we’ll explore on the podcast, whole foods, high-quality proteins, fibre, healthy fats, lifestyle, stress management, and a calmer relationship with food and your body.If you’ve tried everything and still feel like something isn’t clicking, this episode will help you see why, and show you a gentler, more effective way forward.Press play, take a breath, and welcome to Wellness with Serena.