Wellness with Serena

Serena

If you’re bloated, stuck, or exhausted from trying to lose weight “the right way,” this podcast is for you. Hi, I’m Serena, a qualified clinical nutritionist helping women around the world find healthy weight balance without restriction. Wellness with Serena is where we ditch dieting, food fear, and extremes, and rebuild health through gut support, nervous system regulation, and a Mediterranean-inspired way of eating and living. Each episode explores the real puzzle pieces behind sustainable fat loss and bloat-free living, from digestion and hormones to stress, sleep, mindset, and lifestyle.

Episodes

  1. Aug 26

    #7 Why You Can Do Everything Right And Still Not Lose Weight

    In this episode you'll learn: - Why calorie counting alone was always going to fall short, backed by a six year study on extreme dieters - How insulin and cortisol work together to decide where your body stores fat - Why your gut bacteria can affect how many calories you actually absorb from the same meal - How just two nights of poor sleep can spike your hunger hormones - The one study that proves lowering stress alone can change where your body stores fat, no diet or exercise change required Every claim in this episode is backed by real, published research. Full references are below if you want to read the original studies yourself. References Epel ES, McEwen B, Seeman T, Matthews K, Castellazzo G, Brownell KD, Bell J, Ickovics JR. Stress and body shape: stress induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine. 2000;62(5):623 to 632. Daubenmier J, Kristeller J, Hecht FM, Maninger N, Kuwata M, Jhaveri K, Lustig RH, Kemeny M, Karan L, Epel E. Mindfulness intervention for stress eating to reduce cortisol and abdominal fat among overweight and obese women: an exploratory randomized controlled study. Journal of Obesity. 2011; Article 651936. Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine. 2004;141(11):846 to 850. Buxton OM, Pavlova M, Reid EW, Wang W, Simonson DC, Adler GK. Sleep restriction for one week reduces insulin sensitivity in healthy men. Diabetes. 2010;59(9):2126 to 2133. Donga E, van Dijk M, van Dijk JG, Biermasz NR, Lammers GJ, van Kralingen KW, Hoogma RP, Corssmit EP, Romijn JA. A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects. Journal of Clinical Endocrinology and Metabolism. 2010;95(6):2963 to 2968. Knutson KL, Spiegel K, Penev P, Van Cauter E. Sleep loss: a novel risk factor for insulin resistance and type 2 diabetes. Journal of Applied Physiology. 2005;99(5):2008 to 2019. Cani PD, Amar J, Iglesias MA, Poggi M, Knauf C, Bastelica D, Neyrinck AM, Fava F, Tuohy KM, Chabo C, Waget A, Delmée E, Cousin B, Sulpice T, Chamontin B, Ferrières J, Tanti JF, Gibson GR, Casteilla L, Delzenne NM, Alessi MC, Burcelin R. Metabolic endotoxemia initiates obesity and insulin resistance. Diabetes. 2007;56(7):1761 to 1772. Chambers ES, Viardot A, Psichas A, Morrison DJ, Murphy KG, Zac Varghese SN, MacDougall K, Preston T, Tedford C, Finlayson GS, Blundell JE, Bell JD, Thomas EL, Mt Isa S, Ashby D, Gibson GR, Kolida S, Dhillo WS, Bloom SR, Morley W, Clegg S, Frost G. Effects of targeted delivery of propionate to the human colon on appetite regulation, body weight maintenance and adiposity in overweight adults. Gut. 2015;64(11):1744 to 1754. Turnbaugh PJ, Ley RE, Mahowald MA, Magrini V, Mardis ER, Gordon JI. An obesity associated gut microbiome with increased capacity for energy harvest. Nature. 2006;444(7122):1027 to 1031. Fothergill E, Guo J, Howard L, Kerns JC, Knuth ND, Brychta R, Chen KY, Skarulis MC, Walter M, Walter PJ, Hall KD. Persistent metabolic adaptation six years after The Biggest Loser competition. Obesity. 2016;24(8):1612 to 1619. Abildgaard J, Ploug T, Al Saoudi E, Wagner T, Thomsen C, Ewertsen C, Bzorek M, Pedersen BK, Pedersen AT, Lindegaard B. Changes in abdominal subcutaneous adipose tissue phenotype following menopause is associated with increased visceral fat mass. Scientific Reports. 2021;11:14750. Rizza RA, Mandarino LJ, Gerich JE. Cortisol induced insulin resistance in man: impaired suppression of glucose production and stimulation of glucose utilization due to a postreceptor detect of insulin action. Journal of Clinical Endocrinology and Metabolism. 1982;54(1):131 to 138.

  2. Aug 3

    #6 Do THIS to boost your metabolism, lose fat and stop the 3pm crash.

    Everyone told her it was just her age. Her metabolism proved them wrong. For years women have been told the same story when their weight starts sticking around the middle, their energy crashes by 3pm, and their sleep isn't as deep as it used to be. That's just your age. Your metabolism is slowing down. Nothing you can do about it. In episode 6 I'm pulling that story apart. Metabolism is a living, changing system. It responds to how you eat, how you move, how you sleep, how you manage stress, and how much you actually enjoy your life. In this episode I cover: - Metabolism explained simply, and the four parts that actually make it up- Why your gut, your nervous system, sleep and hydration matter so much- How a Mediterranean way of eating and living supports it naturally- Small, doable changes you can start today, no overnight overhaul required I also share the story of a client I'll call Sophia. 44, busy, doing her best, and told by every practitioner she saw that her slowing metabolism was just her age. What actually changed for her might be exactly what you need to hear too. The full episode is live now, link in bio.

  3. Apr 16

    #5 Stop Pushing Through: 7 Ways to Eat Your Way Out of Exhaustion and Overwhelm

    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 stressed The cortisol and fatigue cycle and why women are affected so much more than men The key nutrients that directly fight fatigue including iron, magnesium, omega-3s and B vitamins Why sleep and your food choices are far more connected than most people realise The Good Enough Plate, a simple 5 minute framework for eating well even on your worst days How to batch cook and stock your pantry so hard days are already covered Why self compassion, not willpower, is what actually keeps you on track long term This 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.

  4. Mar 26

    #4: I Ate Pasta Every Day in Italy and Lost 3kg - Here's the Science Behind Why

    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 today Key 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 restriction References in Comments.

  5. Feb 27

    #3: Low Fat vs Low Carb: The Truth No One Is Explaining Properly

    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 research Why weight loss differences between the two are often modest How appetite regulation predicts success more than macro ratios The physiology of gastric emptying and why very low fat meals may not keep you full Satiety hormones including GLP 1, peptide YY and cholecystokinin How refined carbohydrates influence glucose dips and hunger rebounds The truth about metabolic advantage claims Why carbohydrates are not classified as essential in strict biochemical terms How moderate lower carbohydrate approaches can improve glycaemic stability The early fluid shift that explains rapid “de bloating” How to apply a Mediterranean framework for metabolic stability Practical Strategies You Can Implement Today: Protein first sequencing to blunt glucose spikes Creating one intentional lower carbohydrate window daily The 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.

  6. Feb 15

    #2: The Most Powerful Strategy for Results that Actually Last

    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 alignment This 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.

  7. Feb 2

    #1: How I Got Here

    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 discipline How gut health and nervous system regulation influence weight loss far more than calories alone What a Mediterranean-inspired way of eating really looks like — beyond trends or rules Why losing weight the same way you keep it off is the key to long-term results How to begin creating food freedom without letting go of your goals This 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.

    #1: How I Got Here
  • 7 Episodes

About

If you’re bloated, stuck, or exhausted from trying to lose weight “the right way,” this podcast is for you. Hi, I’m Serena, a qualified clinical nutritionist helping women around the world find healthy weight balance without restriction. Wellness with Serena is where we ditch dieting, food fear, and extremes, and rebuild health through gut support, nervous system regulation, and a Mediterranean-inspired way of eating and living. Each episode explores the real puzzle pieces behind sustainable fat loss and bloat-free living, from digestion and hormones to stress, sleep, mindset, and lifestyle.

Information

  • Creator
    Serena
  • Years Active
    2026
  • Episodes
    7
  • Rating
    Clean
  • Copyright
    © Serena
  • Show Website
    Wellness with Serena