top of page
Chia Pudding

Food-First Hormones & Metabolism for Women 35–55

Hi, I’m Gabriella Ratner.


I’m a Sydney-based nutritionist specialising in food-first hormone and metabolic health for women—especially those who feel like their body has “changed overnight.”

My approach is practical and grounded: real food, realistic routines, and a focus on the foundations that actually move the needle—blood sugar stability, digestion, stress load, and nutrient sufficiency.

I don’t do extreme restriction. I do clear structure that fits real life.

My approach


I work at the intersection of hormones and metabolism—because in real life, they’re inseparable.

That means we focus on:

  • steady energy + appetite regulation (so cravings don’t run the day)

  • sleep + nervous system support (so you can recover properly)

  • digestion + motility (because bloating/constipation changes everything)

  • cycle support (when that’s part of your picture)

  • food-first strategies that are simple, repeatable, and personalised

​

What you’ll never get from me: generic meal plans you can’t sustain.
What you will get: a plan that evolves with you and makes decision-making easy.


I’m a qualified nutritionist based in Sydney, and I work with clients online and in-person.

Who I help


Most of the women I work with are doing “all the right things”… and still not feeling right.

You might be here because:

​

  1. Your energy and cravings are unpredictable
    You’re fine until mid-afternoon… then you crash, snack, and feel hungry at night—even when you’ve eaten “well.”

  2. Your sleep is broken (especially 2–3am waking)
    You’re exhausted but wired. Your brain won’t switch off. You wake at the same time every night and feel puffy, tired, or anxious the next day.

  3. Your hormones feel out of sync, PMS, mood changes, low libido, stubborn weight, irregular cycles, peri symptoms—or you just don’t feel like yourself.

​

If that’s you, you don’t need more random advice. You need a clear, personalised system.

My signature framework: Food-First Hormones


This is how I work (and why it’s effective):

​

  • Stabilise: Build meals that keep blood sugar steady and appetite calm

  • Support: Nourish digestion, sleep, and stress resilience so your body can recover

  • Sustain: Create routines you can repeat—so results actually last
     

It’s not about perfection. It’s about consistency + smart adjustments.

Client results


​

“Within two weeks my evening cravings dropped dramatically and I stopped feeling ‘snacky’ after dinner. The structure made it simple, not stressful.”
— Emily, 40s

“I was waking at 2–3am most nights. The food timing changes and dinner structure made a noticeable difference—my sleep improved and I felt calmer.”
— Marissa, 30s

“I finally feel like I have a plan that fits real life. The biggest win was consistency—meals became easy and my energy stopped swinging so much.”
— Corrine, 40s

Join me on Instagram for Healthy Recipes & Wellness Tips

​

​

bottom of page