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Adelene | Women’s Health & Lifestyle Coach

@adelene.coaching

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If you’ve ever felt like you’re doing all the “right” things…

but your energy’s still flat, your cycle’s all over the place, and you’re constantly bloated—

You’re in good company.

This space isn’t about being perfect or following strict plans.

It’s about learning how to support your body in a way that actually fits your life.

Because I know what it’s like to:

• Track your cycle and still feel like nothing’s working

• Dread your period (or wonder where it went)

• Eat the salad… and still feel puffy and tired afterward

Hi, I’m Adelene.

I help women reduce inflammation, support their hormones, and feel more at home in their bodies again—with realistic tools, simple routines, and no food fear.

If that’s what you’re looking for, I’m so glad you’re here.
You’ve got a seat at the table.

Drop a “me” in the comments if this feels familiar, or send me a DM if you’re feeling stuck—I’d love to hear your story. by @adelene.coaching

18

3

a year ago

At 16, I walked into the doctor’s office with painful, irregular periods—and walked out with birth control, like it was a magic fix.

No one asked why my body was screaming for help. Years went by, and I carried on, unaware that beneath the surface, my symptoms were only getting worse.

Then one day, I couldn’t ignore it anymore. My period arrived, but what I saw made my stomach drop.

A week later, I was in surgery. The diagnosis? Advanced cervical dysplasia, Endometriosis, chronic ovarian cysts—one even attached to my bowel. Later, I was also diagnosed with PCOS.

Doctors told me my chances of conceiving naturally were slim. I woke up every day hoping for any sign of life in my body.

But everything changed when I learned how to work with my body instead of against it. By addressing the inflammation at the root of my symptoms, I ovulated. I healed. And I conceived my son naturally.

Here’s what I wish I knew sooner: symptoms like hormonal imbalances, IBS, weight struggles, migraines, and fatigue don’t happen in isolation.

They’re all connected—deeply influenced by the underlying causes. When one piece is off, everything feels off.

You are not broken. You are not stuck. Healing is possible. And I would love to hear your journey—have you ever felt like your body was working against you? Let’s talk. 💛 by @adelene.coaching

19

2

2 years ago

For years, I felt trapped in a body that felt like it was working against me.

I was diagnosed with multiple hormonal conditions and gut issues.

The pain was unbearable—so bad it sent me to the hospital more than once.

I had surgeries, hormone therapy, and countless doctor visits, but nothing seemed to help.

If anything, it made me feel worse.

I was exhausted and stuck in a body I barely recognized.

I thought I was doing everything ‘right’—working out, eating ‘healthy,’ and following all the rules.

But my body was breaking down.

My periods stopped. My energy vanished. I started gaining weight no matter what I did.

I felt so disconnected, so frustrated, and so hopeless.

One day, I just couldn’t do it anymore. I realized this wasn’t health—it was punishment.

That’s when I decided to let go of the rigid rules and started listening to my body instead of fighting it.

I gave myself permission to rest, to eat foods I was scared of, and to actually take care of myself in a way that felt kind and sustainable.

I focused on healing, not just surviving. I worked on balancing my hormones, healing my gut, and nourishing my body from the inside out.

Slowly, the weight of all those struggles began to lift. The pain eased. My energy came back. And for the first time in years, I felt like myself again.

Doctors told me I’d never conceive naturally.

But through years of healing and restoring my body, I proved them wrong.

I gave birth to my beautiful son.

That moment changed everything for me. It showed me that true health isn’t about weight or perfection—it’s about thriving.

It’s about feeling at home in your body and living with energy and joy.

I’m sharing this because I’ve been there. I know what it feels like to feel stuck, exhausted, and disconnected.

But I also know it’s possible to heal. To feel strong. To feel vibrant. To feel at peace in your body again.

Food, movement, and your lifestyle are so much more powerful than we’re led to believe. They changed my life—and they can change yours too. by @adelene.coaching

23

2

2 years ago

✨ Practice Client Call-Out ✨

I’ve been deep in my studies to become a Functional Nutritional Therapy Practitioner (FNTP), and it’s been intense in the best way!

Part of my training includes working with real people, to practice consultations and build hands-on skills with real-life support.

That’s where you might come in…

I’m currently looking for 1 or 2 more practice clients who’d be open to working with me over the next few months , completely free of charge.

This includes:
• Multiple consults (initial, recommendations, and follow-ups)
• Personalised nutritional and lifestyle recommendations
• Email or message support throughout the process
• Optional in-person Functional Clinical Assessments (if you’re based in Canberra)

I’m especially looking for women who are navigating things like:
→ fatigue or brain fog
→ bloating, constipation, or sluggish digestion
→ hormone challenges (irregular periods, PMS, perimenopause)
→ inflammation or feeling “off” in your body
→ wanting to feel better, but overwhelmed on where to start

If that’s you, or someone you know, feel free to send me a message and I’ll share more about the process.

Online sessions are totally fine too (as long as you’re okay with time zone differences)!

📝 It’s free. And it could be the thing that helps you finally connect the dots in your health journey.

I’m excited to keep learning and share what I learn with you too 🤎 taken in Canberra, Australian Capital Territory by @adelene.coaching

18

1

9 months ago

Let’s talk about eating grass-fed, gluten-free, toxin-free everything…

You know what I’ve noticed

There’s so much pressure online that makes it feel like if you’re not eating organic, grass-fed, free-range, activated, sprouted, and hand-picked by a Himalayan monk… it’s not “good enough.”

And honestly, that kind of messaging just shuts us down.

It doesn’t encourage change; it creates overwhelm.

Because for the average woman just trying to go from navigating motherhood, work, and getting healthier, this feels extremely intimidating.

Normal veggies are still great! It’s still better than eating none at all.

So if that’s you right now, here’s something I want to offer:

💛 Good → Better → Best 💛

a reminder that good is still… good.

Here’s what it looks like in real life:

🥦 Veggies
Good = Add a few to one meal
Better = Have them with every meal
Best = Choose seasonal or pesticide-free when you can

🍳 Protein at Breakfast
Good = Add an egg or some yogurt
Better = Build it up to 20–30g
Best = Include grass-fed, free-range protein, fats, and fibre to keep your blood sugar steady

🚶‍♀ Movement
Good = A short walk or stretch
Better = 20–30 minutes of movement you enjoy
Best = A blend of strength, cardio, and mobility that flows with your energy

🧠 Mindset/Nervous System Support
Good = Pause for 3 deep breaths
Better = Create a simple wind-down routine at night
Best = Learn what triggers your body and build a rhythm of regulation with daily meditation

You don’t need to “get it all right” to start healing, and you don’t need to overhaul your life.

You just need to start with what you can do today.

Frozen veggies still count.

One deep breath in the car before school pickup is still powerful.

And breakfast with eggs and toast instead of just coffee is a huge win.

✨ Start where you are.

✨ Let “good” or even “okay’’ be your starting point, not a reason to give up.

Save this for when your brain says, “What’s the point if I can’t do it all?” by @adelene.coaching

13

2

a year ago

I’ll be the first to admit it,

For a long time, I blamed everything on what I was eating… instead of how I was eating.

I’d eat dinner in front of the TV.

Breakfast while scrolling my phone.

Sometimes I’d be halfway into the pantry with one hand while replying to a voice note with the other 🙃

And while I thought my bloating, sluggishness, and brain fog meant I needed to cut more foods or try a new supplement, the truth is…

I just needed to slow the heck down.

Here’s the shift I made, and yes, it sounds boring, but the science is wild:

I started calming my nervous system and practicing gratitude before I ate.

Nothing fancy. Just a few breaths, a quiet pause. And maybe a quick “thank you” for the food in front of me.

📚 A study on women aged 35–50 found that even just a simple gratitude practice led to positive changes in inflammatory markers and brain activity.

So no, it’s not just a mindset thing. Your body feels it.

Gratitude and calmness before meals help activate the parasympathetic nervous system, your body’s “rest and digest” mode.

This is crucial for:

👉🏻 Digesting your food properly

👉🏻 Absorbing key nutrients like iron, B12, and fat-soluble vitamins

👉🏻 Feeling full and nourished after meals

👉🏻 Reducing bloating, indigestion, and post-meal fatigue

Because even the healthiest salad in the world won’t do much if your body thinks it’s in a war zone.

Here’s what I started doing before most meals:

✔ Taking 3 deep breaths and telling my belly “food is coming”

✔ Saying one thing I’m grateful for about the meal (even if it’s just that I didn’t have to cook it)

✔ Putting my phone down and actually being with the meal (okay, except for pizza night — we’re human)

It’s so simple and costs nothing.

And for many of us, especially women navigating inflammation, hormone and gut issues, it’s one of the most powerful things we can do to support healing.

✨ You don’t need to start with cutting food.
Start with this.

Let me know if you try it 💛 by @adelene.coaching

6

2

a year ago

I’ll be honest here...

this was one of the hardest shifts for me to make.

I loved my morning coffee. That comforting ritual, the smell, the idea of “starting the day.”

And I’d read the research, it said that caffeine doesn’t spike cortisol much if you’re used to it.

So I clung to that. I told myself it was fine.

But deep down, there was a part of me that kept wondering…

Could this constant low-key anxiousness and “rush energy” actually be because I was drinking coffee first thing,

before food, before grounding, right when my cortisol was naturally peaking?

(If you haven’t heard of it, that’s called the Cortisol Awakening Response.

Your stress hormone rises by about 50% in the first 30–45 minutes after waking.

It’s meant to wake you up… but adding caffeine on top of that is a lot for your system.)

So I tried something.

One morning, I swapped my coffee for rooibos tea.

I didn’t expect much, but I felt calm. Like… settled in my body.

Not that panicked “what’s next?” energy that usually kicks in before 9am.

The next day, I had my usual coffee (even decaf), and the anxiousness was back.

The day after that, I went back to tea and again felt more steady and present.

Now, I’m not here to throw 17 research papers at you.

There’s no high-quality RCT saying women with hormone imbalance must wait to drink coffee or switch to tea.

But I can tell you this:
Your body is wise.

And if you’ve been feeling rushed, flat, or edgy before the day even begins — just try it.

Swap your coffee for tea after breakfast, or delay it by an hour.
It’s free.

It’s safe, and it might change how you feel more than any supplement ever has.

Let your nervous system have the final say.

Let me know if you try it 💛 by @adelene.coaching

15

0

a year ago

Some “healing” advice out there is just… 🙃

And when your body already feels inflamed, exhausted, and kind of off, the last thing you need is another confusing protocol or a list of foods to cut.

Here’s what I’ve found to be true instead (especially if you’ve got stubborn weight, bloating, or hormone chaos hanging around 👀):

→ your body will work with you when it finally feels supported.

Not restricted or punished.

So if you’ve been trying to feel better and it’s still not clicking, start here.

📩 DM me “READY” or grab the free guide in my bio:
Inflamed & Over It: The Starter Guide to Finally Feeling Better by @adelene.coaching

4

0

a year ago

I used to skip breakfast because I thought it was making me hungrier.

Turns out… it wasn’t breakfast. It was what I was eating.

When I fixed a few little things, everything changed.

No more starving by 10am.
No more raiding the pantry at 3pm.
No more eating-machine zombie mode.

Here’s what I do now:

– cinnamon on breakfast → steadier blood sugar
– fiber → keeps me full longer
– protein + fats → eggs, yogurt, beans, nuts
– matcha → calmer energy
– savoury or lower sugar swaps → less cravings
– move after eating → food becomes fuel

I don’t do all of them every day.
But even one or two helps me feel human again.

Try one tomorrow morning + see if it makes a difference for you.

Save this post so you remember by @adelene.coaching

6

0

a year ago

I used to think if I just had the right meal plan, everything would click.
But it never did.

Because my body wasn’t just “hungry for discipline.”
It was inflamed. Exhausted.

My gut was a mess. My nervous system was fried.
And no food tracker or diet plan could fix that.

When I finally zoomed out and supported my whole body, my blood sugar, gut, hormones, detox pathways, and nervous system, everything shifted.

The weight wasn’t the only focus anymore.
Food didn’t feel like punishment.

And I didn’t have to fight my body so hard.

That’s why I coach this way now.
Not with a one-size-fits-all meal plan.

But with a whole-body approach that brings your system back into balance, so your body isn’t fighting against you anymore.

Because when you stop patching symptoms and actually support the root, your body does the work for you.

And it gets so much easier.

🧡 If you’re tired of trying to fix this with yet another plan, comment RESET and I’ll send you a few steps that actually move the needle. by @adelene.coaching

7

8

a year ago

You buy the vitamins, the probiotics, the collagen…
and then a few weeks later you’re staring at the bottles like, is this even doing anything?

I’ve been there.
I remember standing in the chemist’s aisle with a basket full of supplements, half crying, half hopeful…
thinking maybe this one will finally fix me.

And then nothing changed. Except for my very expensive pee.

Here’s what I didn’t realise back then:
supplements aren’t magic.
They can support your body, but if the foundations aren’t there, they don’t stand a chance.

For me, the real shift came when I stopped chasing pills + powders and started giving my body what it actually needed every single day:
✨ A proper protein-rich breakfast (20g+ with fats + fiber so I didn’t crash)
✨ Slowing down + breathing before I ate
✨ A glass of water before my coffee
✨ Moving my body in small ways so my blood sugar had somewhere to go

Once I built those simple habits, that’s when the supplements finally made sense.
That’s when my body could actually use them.

So if you’re sitting there with a cupboard full of bottles but still feeling tired, bloated, or in pain, I just want you to know… you’re not failing.
You probably just need to start with the basics.

💌 Try one of these tomorrow morning + tell me how you feel. I’ll be over here sipping my matcha and cheering for you. by @adelene.coaching

6

0

a year ago

I spent years chasing the “last few kgs.”
And honestly, it nearly broke me.

Food noise ran my life, and every meal felt like a battle.
And even though I thought it was about control… I never felt in control.

When I finally gave myself permission to stop dieting, I gained some weight.
And yes, it was hard.
But the food noise started to fade.
And for the first time, I felt free.

I swore I’d never talk about weight again.
I didn’t want to feed into diet culture or make another woman feel the way I once did.

But here’s what I’ve realised working with women:
There’s a middle ground.

It’s not about chasing a bikini body.
It’s not about shrinking yourself to feel worthy.
It’s about supporting your body so you can feel good living in it.

So you can show up in your marriage.
So you can play with your kids.
So you can feel at home in your skin again.

This space will always be safe for you.
No pushing weight loss as the only answer, yes, it can happen when you support your body, but that’s not the only point.

Just a reminder: your body isn’t the enemy.
And healing, real healing, happens when you start working with it, not against it.

I don’t care what size you are, I will never be a place where you should feel less. Because you are so much more than that.

🧡 Save this for the days you forget it. by @adelene.coaching

5

0

a year ago