Wellness & Hormonal Health Writer
Maya Russo
RHC · Pre/Postnatal Fitness Specialist
I'm a registered health coach and pre/postnatal specialist. I look at the whole person, your sleep, your stress, your hormones, because the number on the scale is only ever part of the story.
53 articles published
About Maya
I'm a registered health coach and a pre/postnatal fitness specialist, with a background in integrative health and behaviour change. Over the years I've worked with more than three hundred clients, and the through-line in almost all of it is the same: health metrics only matter inside a life you can actually maintain.
I'm fascinated by the parts of weight and wellbeing that standard nutrition advice tends to skip. How your sleep quality quietly drives your appetite. What chronic stress does to where you store fat. The way hydration and hormones shape how you feel far more than most people realise.
So my writing here leans into those connections. Sleep and circadian rhythm, stress and cortisol, hydration, intermittent fasting, pregnancy and postpartum nutrition, and the hormonal side of weight that doesn't show up on a calorie tracker. I try to bring a calm, clinical eye to topics that usually get either ignored or oversimplified.
I'm also a certified yoga instructor, and a lot of my work comes back to mindful eating and the slow, unflashy habits that actually last.
Areas of Expertise
- Sleep optimisation & chronobiology
- Hydration science & performance
- Intermittent fasting protocols
- Pregnancy & postpartum nutrition
- Hormonal health & cortisol regulation
- Mindful eating & stress management
Gallery
Articles by Maya
All articlesThe 5:2 Diet: What It Is, Does It Work, and Who It Suits
A balanced evidence review of the 5:2 diet, comparing it to continuous calorie restriction, who it benefits most, and how to do it correctly.
The Complete AIP Food List: What to Eat and Avoid (Elimination Phase)
A clear, complete AIP food list for the elimination phase, what you can eat, what to avoid, and the sneaky 'gotcha' ingredients (nightshade spices, seed oils) that trip people up.
AIP for Hashimoto's: Does the Autoimmune Protocol Help Thyroid Health?
AIP is one of the most popular diets for Hashimoto's, but what does the evidence actually show? An honest look at the research, what to expect, and how to do it safely.
AIP Meal Prep: How to Batch a Week of Autoimmune Protocol Food
AIP fails without prep. Here's a simple system to batch-cook a week of compliant meals in a couple of hours, plus a build-a-bowl formula and AIP-friendly staples.
7 Common AIP Diet Mistakes (and How to Avoid Them)
Most AIP struggles aren't about willpower, they're avoidable mistakes. Here are the 7 that derail people most, from never reintroducing to under-eating, and how to fix each.
The AIP Reintroduction Phase: How to Add Foods Back the Right Way
Reintroduction is where AIP actually pays off, but most people do it wrong. Here's the staged reintroduction method, the order to test foods, and how to read your reactions.
AIP vs Paleo: What's the Difference (and Which Should You Do)?
AIP is a stricter offshoot of paleo, but the differences matter. Here's exactly what AIP removes that paleo allows, who each is for, and how they fit together.
The Best Foods for Gut Health
The evidence-backed foods that improve gut microbiome diversity, barrier integrity, and digestive function, and which gut-harming foods to limit.
Cortisol and Weight Gain: How Stress Makes You Store Fat
The science of cortisol and fat storage, how chronic stress causes abdominal weight gain, disrupts hunger hormones, and what to do about it.
Does Eating Late at Night Cause Weight Gain?
The evidence behind late-night eating and weight gain, what the research actually shows, what matters more than meal timing, and when timing does matter.
Fibre and Weight Loss: How Much You Need and Why It Matters
How dietary fibre supports fat loss, the mechanisms behind fibre's effect on satiety, blood glucose, gut health, and how to easily increase your intake.
Gut Health for Beginners: What It Is and Why It Affects Your Weight
A beginner's guide to gut health, what the gut microbiome is, how it influences weight and metabolism, and the key dietary changes that improve it.
How to Reduce Bloating After Eating
The causes of bloating after meals and evidence-based strategies to reduce it, from dietary changes to eating habits and when to seek medical advice.
How to Lose Weight Over 50: What Changes and What Doesn't
Why weight loss becomes harder after 50, the hormonal, metabolic, and muscle changes involved, and the evidence-based strategies that still work.
GLP-1 and Weight Loss: What Ozempic Does and Natural Alternatives
How GLP-1 medications like Ozempic cause weight loss, who they're for, and the evidence-based natural approaches that work through similar mechanisms.
Water Weight vs Fat Loss: How to Tell the Difference
Why scale weight fluctuates so dramatically, how to tell whether you're losing fat or just water, and how long it takes to see true fat loss.
Inositol for PCOS: Dosage, Benefits, and Results
The evidence-based guide to myo-inositol and D-chiro-inositol for PCOS, how it improves insulin sensitivity, hormones, and fertility, with exact dosing protocols.
Iron Deficiency and Fatigue in Women: Signs, Causes, and Food Fixes
Why iron deficiency is extremely common in active women, how to identify it, the best iron-rich foods, and when supplementation is necessary.
How to Lose Baby Weight Safely (Realistic Timeline)
A realistic, evidence-based guide to postpartum weight loss, when to start, how fast to lose, what works, and how to protect milk supply and recovery.
Low Progesterone: Signs and What to Eat to Support It
The signs of low progesterone, what causes it, and the dietary and lifestyle strategies with evidence for supporting progesterone production naturally.
Menopause Nutrition: Macros, Calories, and What Changes After 50
How nutritional needs change at menopause, calorie requirements, optimal macronutrient targets, bone health nutrients, and the foods that support hormonal transition.
Training Around Your Menstrual Cycle for Better Performance
The evidence on how menstrual cycle phases affect strength, endurance, recovery, and injury risk, and how to adjust training to optimise performance throughout.
Oestrogen and Weight Gain: The Connection Explained
How oestrogen levels affect female body weight and fat distribution, what happens when oestrogen is too high, too low, and how to support hormonal balance.
The Complete Perimenopause & Menopause Guide
A complete guide to perimenopause and menopause, understanding hormonal changes, managing weight gain, optimising nutrition, and what actually works.
Pregnancy Nutrition: What to Eat, How Much, and When
Evidence-based pregnancy nutrition guide, calorie needs by trimester, essential nutrients, foods to avoid, and practical eating strategies for each stage.
Breastfeeding Nutrition: Calories, Macros, and What to Eat
How breastfeeding changes nutritional needs, calorie requirements, key nutrients, foods to prioritise and avoid, and how to nourish yourself and your baby.
How Cortisol Affects Women's Weight, Hormones, and Sleep
How cortisol specifically affects women's hormonal health, its interaction with oestrogen, progesterone, thyroid hormones, and the evidence-based approaches to regulation.
Cycle Syncing: How to Eat and Train Around Your Menstrual Cycle
How to adjust your diet and training across the four phases of the menstrual cycle to work with your hormones rather than against them.
Gut Health and Hormones: The Connection Every Woman Should Know
How the gut microbiome regulates female hormones, the estrobolome, oestrogen recycling, and the dietary changes that support hormonal balance through gut health.
Hashimoto's and Weight Loss: What to Eat and What to Avoid
How Hashimoto's thyroiditis affects weight loss, the dietary approaches with the best evidence, and the foods and nutrients that support thyroid function.
The Complete Hormone Balance Guide for Women
A science-based guide to female hormones, how they affect weight, energy, mood, and metabolism, and how nutrition, training, and lifestyle can restore balance.
How Hormones Affect Weight: A Complete Guide for Women
The key hormones that influence female body weight, oestrogen, progesterone, cortisol, insulin, leptin, ghrelin, thyroid, and how to support each.
How to Lose Weight With Hypothyroidism
Why hypothyroidism makes weight loss harder and the evidence-based strategies that work, from medication optimisation to specific dietary and exercise approaches.
1200 Calories After 40: Too Low for Most Women (Here's What to Eat Instead)
1,200 calories is the default crash-diet number, and after 40 it usually backfires. Here's why it's too low for most women and how to find a target that actually works.
The AIP Diet (Autoimmune Protocol): A Complete, Honest Beginner's Guide
What the Autoimmune Protocol (AIP) actually is, who it's for, the three phases, full food lists, and an honest look at the evidence, plus the mistakes that derail most people.
Macros for Women Over 40: Protein First, Then Everything Else
Hormones shift after 40, but the macro principles don't, they just matter more. Here's how to set protein, carbs, and fat for fat loss and muscle in your 40s and beyond.
Protein for Women Over 40: How Much You Need and Why It's Non-Negotiable
After 40, protein goes from helpful to essential, it protects muscle, bone, and metabolism through perimenopause. Here's exactly how much, and how to actually eat it.
TDEE Calculator for Women: How Many Calories You Really Burn
How to find your true maintenance calories as a woman, why the standard formula works, where it goes wrong around hormones and menopause, and how to use the number.
How Accurate Do Your Macros Really Need to Be?
Do you need to hit your macros to the gram, or is close enough good enough? The honest answer on tracking precision, when it matters, when it doesn't, and how to stop letting perfect tracking ruin your progress.
Inositol vs Metformin vs GLP-1: Which Is Best for PCOS and Insulin Resistance?
Inositol, metformin, and GLP-1 medications all target the insulin resistance behind PCOS weight gain, but they're very different tools. An honest, evidence-based comparison to discuss with your doctor.
Is Perimenopause Weight Gain Permanent? (And How to Actually Reverse It)
Gaining weight in perimenopause and terrified it's forever? It isn't. Here's why the weight gain happens, why it feels so stubborn, and the realistic, evidence-based way to reverse it.
Cold Plunges and Metabolism: Does Cold Exposure Actually Burn Fat?
Cold plunges and ice baths are the wellness trend of the moment. Here's what the research actually says about cold exposure, brown fat, and whether it does anything for fat loss.
The Complete Body Composition Guide: BMI, Body Fat, and What to Actually Track
A comprehensive guide to understanding body composition, what it is, how to measure it, what BMI gets wrong, healthy body fat ranges, and what metrics actually matter for health and fitness.
BMI vs Body Fat Percentage: Which One Actually Matters?
BMI vs body fat percentage, what each actually measures, the limitations of BMI, the skinny fat problem, and which metric you should be tracking for health and fitness.
How to Build Muscle as a Woman: The Complete Guide (No Bulk, Just Tone)
How women can build muscle without getting bulky, covering progressive overload, protein needs, overcoming calorie surplus fear, and a realistic month-by-month timeline.
How Much Water Should You Drink a Day? (Based on Your Weight and Activity)
How much water you should drink per day based on your body weight, activity level, and climate, with a simple formula, hydration table, and signs of dehydration.
Postpartum Weight Loss: A Realistic Timeline and What Actually Helps
A realistic guide to postpartum weight loss, covering the actual timeline, why it's different after a baby, breastfeeding calories, sleep deprivation, and safe deficit planning.
Sleep and Weight Loss: The Science You Need to Know
How sleep affects weight loss, hunger hormones, metabolism, and muscle retention, and practical strategies to optimise your sleep for better body composition results.
Intermittent Fasting for Women: What You Need to Know Before Starting
What women need to know before starting intermittent fasting, covering hormonal impact, who should avoid IF, best protocols for women, and cycle-syncing your eating window.
Body Fat Percentage: What's Healthy and How to Lower It
What body fat percentage means, what's actually healthy for men and women, how to measure it accurately, and proven strategies to reduce it.
The Perimenopause Diet: What to Eat in Your 40s
How nutritional needs shift in your 40s during perimenopause, the foods, nutrients, and dietary patterns that support this hormonal transition.
Perimenopause and Weight Gain: Why It Happens and What to Do
Why women gain weight during perimenopause despite no change in habits, and the evidence-based dietary and exercise strategies that actually work in this hormonal transition.
Visceral Fat: What It Is, Why It's Dangerous, and How to Lose It
The science of visceral fat, why abdominal fat is metabolically dangerous, how to measure it, and the evidence-based strategies to reduce it.