Expert interview with Vinka Wong, clinical nutritionist and co-founder of Marko.
Vinka Wong is a clinical nutritionist on a mission to demystify women’s health – particularly perimenopause and menopause. She co-founded Marko (a platform that turns blood analysis into actionable insights) and trains GPs to read bloodwork differently.
What a chat! She shared:
💡 Perimenopause starts earlier than you think – Most women hit perimenopause by 40, some as early as 35, and it lasts 7-10 years. 😳 Your periods are one of the last things affected – brain fog, sleep issues, and mood changes come first. That frozen shoulder, scalp itchiness, migraines? Ask for help before waiting for irregular periods to confirm what’s happening.
💡 HRT is preventative health, not just symptom management – Women off HRT have 3x higher cardiovascular disease risk and 70% increased osteoarthritis risk. Think of it as protecting our future self, not just stopping hot flushes. Pro tip: Ovestin cream works wonders on your face.
💡 The new training manual: 30g protein, 10g fibre per meal, lift heavy – We become more sensitive to carbs during this phase. Focus on protein and fibre, and resistance training that challenges you (Dr Stacey Sims is our friend here!). Stop trying to be perfect – just make sure your main meals are decent. Want a chocolate bar? Eat it. But maybe shift that daily wine to Friday nights…
💡 We haven’t prioritised ourselves – The real reason we’re not addressing this serious phase in our lives? We haven’t made ourselves number one. We’ll always find someone else to look after, another ‘busy patch’ to get through. The busy patch never ends. Rest is an activity.
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