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Zeenat Simjee RD, SA Responses to Q & As
Tell us a little about yourself and your journey into dietetics and women’s health.
Beyond being a dietitian, I am someone who loves being active. I enjoy yoga so much that I became a certified yoga teacher. However, my desire to constantly evolve in health began through learning about health from my mom. She encouraged and advocated for my interests and showed me how to value health, even as a teenager. It is because of her that I was able to shadow a dietitian at the age of 16. Later, I qualified with a BSc in Dietetics and went on to study further in sports nutrition. It was only when I began working with elite female athletes that I realised how many concerns women may experience while navigating life as a female.
Working closely with women in sport highlighted how often female physiology, menstrual health, energy availability, body image, stress and long-term wellbeing are overlooked. As I evolved in my career and gained different forms of exposure, my approach began to extend beyond performance.
Now, I also help women understand their bodies, build sustainable nutrition habits and support their health through different life stages. I believe female wellness should consider the whole person, including nutrition, movement, recovery, hormonal health, emotional wellbeing and the realities of everyday life.
Science is progressing, and women deserve professionals who can help them navigate the noise and access evidence-based care. This is why women’s health has become one of my areas of expertise.
What does hormonal health mean to you, and why is it so important for women?
Hormonal health refers to effective communication between the body’s endocrine, reproductive, metabolic and stress-response systems. Hormones play a crucial role in basic physiology and are essential for overall health and wellbeing.
For women, hormones influence the menstrual cycle. However, hormones also play a role in bone health, body composition, mood, sleep, appetite, digestion, fertility, libido and cardiovascular health. At the same time, lifestyle factors, including daily habits related to nutrition, exercise, sleep and stress management, can directly influence hormone regulation and gut microbial composition.
It is important for women to understand that hormonal health does not mean every hormone must remain at one “perfect” level. Hormones naturally fluctuate throughout the menstrual cycle and across different life stages, including pregnancy, postpartum and menopause. They may also be affected by medical conditions such as PCOS.
The goal is not to eliminate these fluctuations, but to understand and support the body so that it can adapt and function effectively. Women should be able to identify persistent symptoms, such as absent or irregular periods, severe fatigue, unexplained weight changes or significant changes in mood, and seek assistance from a healthcare professional.
What are the most common nutritional mistakes you see women making when it comes to their hormones?
The most common nutritional mistake would be underfuelling by skipping meals or chronically eating too little. This may stem from fears of gaining weight or chasing a particular physical appearance at the expense of internal health.
Underfuelling may also present as eliminating food groups or developing a fear of certain foods. Some women reduce carbohydrates, fats or their overall food intake in an attempt to manage their weight. Over time, chronic underfuelling can affect energy levels, training performance, recovery, menstrual function, bone health and mood.
Another common mistake is relying on caffeine instead of food. When there is an element of chronic fatigue or poor sleep, women may try to mask it through caffeine. Caffeine blocks adenosine receptors, which normally signal fatigue, and it may also suppress appetite in some individuals. Suppressing appetite can contribute to poor dietary quality and may also influence sleep. This can become a vicious cycle that requires addressing the root cause.
Some women also focus heavily on calories while overlooking nutritional adequacy. Dietary quality involves understanding that protein, carbohydrates, healthy fats, fibre, iron, calcium, vitamin D and other micronutrients all contribute to female health.
In practice, I also come across women who struggle with chasing the latest fad diet, often removing entire food groups unnecessarily and expecting supplements to compensate for an inconsistent eating pattern.
Instead of working on sustainable habits, many women make the mistake of assuming that every symptom is caused by a “hormonal imbalance.” Symptoms can have several possible causes, which is why an individual assessment is more valuable than following generic diets or random supplement protocols.
How does nutrition impact a woman’s libido and intimate wellness?
Libido is often thought of as purely hormonal, but it is much more complex. Think of desire as a plant. Hormones are part of the soil, but the plant also requires sunlight, water and healthy roots.
Nutrition provides the building blocks for hormone production, supports healthy blood flow, stabilises energy and influences mood. If you are chronically under-eating, low in key nutrients, constantly stressed or sleeping poorly, your body is less likely to prioritise intimacy.
Adequate dietary fat is important because fats provide essential fatty acids and support the production and function of several hormones. Iron, zinc, vitamin D, B vitamins and omega-3 fats also contribute to energy, circulation and general health.
Nutrition can additionally support conditions that influence intimate wellness, such as blood glucose regulation, cardiovascular health and digestive comfort.
Ultimately, libido is influenced by a combination of physical, hormonal, psychological and relational factors. Nutrition can support intimate wellness, but it is rarely the only factor involved.
Changes in libido can also be associated with pain, menopause, postpartum changes, mental health, relationship factors or medical conditions. A holistic and multidisciplinary approach is therefore important.
What does a hormone-supportive diet look like day to day?
That depends on various factors. A dietary intake that supports healthy hormones is based on balance rather than restriction or extremes. A typical day may include regular meals containing:
- A quality protein source to support satiety, muscle health and recovery
- Fibre-rich carbohydrates to provide energy and support blood glucose regulation
- Colourful vegetables and fruit for vitamins, minerals and antioxidants
- Healthy fats from foods such as avocado, nuts, seeds, olive oil and oily fish
- Calcium-rich foods to support bone health
- Adequate fluids throughout the day
For example, breakfast could include eggs with wholegrain toast and fruit, or oats with yoghurt, berries and seeds.
Lunch and dinner could include a protein source such as beans, legumes or lean proteins, one to two cups of vegetables, a fibre-rich carbohydrate and a thumb-sized portion of healthy fat. Snacks may include yoghurt with one tablespoon of seeds and fruit, or wholegrain crackers with a protein-rich topping such as sardines, tuna, salmon, boiled eggs or shredded chicken.
There is no single “hormone-balancing” food. Hormonal health is better supported by the consistency and adequacy of the overall eating pattern.
What role does gut health play in hormonal balance?
The gut does much more than support digestion. It is one of the busiest control centres in the body and plays an important role in nutrient absorption, immune function, inflammation, and the metabolism and elimination of certain hormones.
Your gut is like a garden containing trillions of bacteria. When it is diverse and well cared for, the ecosystem flourishes. When we neglect it, the balance may begin to shift.
The gut microbiome may also influence how oestrogen is processed within the body. However, gut and hormonal health are complex, and improving digestion is not as simple as taking a probiotic or completing the latest “detox” trend.
A varied diet that includes vegetables, fruit, legumes, wholegrains, nuts and seeds can help support microbial diversity. Fermented foods may also be useful for some individuals.
Adequate fibre, fluid intake and movement can support regular bowel movements and assist the body in eliminating waste products. Fibre is crucial for a healthy gut, yet many South Africans do not meet the general daily fibre recommendation of approximately 25 grams per day.
Fibre also plays a role in supporting healthy gut microbiota. The gut microbiota may influence gut hormones such as GLP-1, which stands for glucagon-like peptide-1, and PYY, which stands for peptide YY. These hormones help regulate blood glucose, slow digestion and promote feelings of fullness after a meal. Serotonin is also mostly produced in the gut, with assistance from microbial signals, and plays a role in gut movement and communication between the gut and the brain.
How do stress and cortisol impact a woman’s nutrition and overall wellbeing?
Cortisol is an essential hormone that helps the body respond to stress. It is the alarm system of the body and is incredibly helpful when we need it. It is not inherently harmful. Problems may arise when stress becomes prolonged and the body has limited opportunities to recover.
Chronic stress can affect appetite, cravings, digestion, sleep, blood glucose regulation, mood and food choices. Some women may eat more frequently or crave highly palatable foods, while others may lose their appetite and unintentionally under-eat.
Stress can also make healthy behaviours more difficult to maintain. When someone is exhausted, meal planning, cooking, exercise and sleep routines may feel overwhelming.
Supporting the body during stressful periods means focusing on realistic fundamentals. These include eating regularly, staying hydrated, including protein and fibre in meals, limiting excessive caffeine, protecting quality sleep and creating opportunities for rest and movement.
During demanding seasons, keeping things simple and consistent is often more beneficial than trying to be perfect.
What are your top tips for women who want to eat for longevity?
I would advise women to focus on living better to support living longer. I generally ask patients whether the way they are currently eating will help them feel strong enough to live a quality life in a decade, two decades or even three decades from now.
Longevity is built through ordinary habits that are repeatedly practised each day, rather than through big actions taken occasionally.
Firstly, eat enough to meet your individual needs. Sometimes this means consulting with a dietitian. Longevity is not supported by repeatedly depriving the body of energy and essential nutrients.
Secondly, prioritise a varied eating pattern that includes plenty of vegetables, fruit, legumes, wholegrains, quality proteins and healthy fats. Include fibre-rich foods to support cardiovascular health, digestive health and blood glucose regulation. Meals need colour because colour provides a variety of vitamins and minerals.
Thirdly, protect muscle mass by including adequate protein throughout the day and participating in regular resistance or strength-based exercise. Daily protein requirements can differ depending on your goals, which is another reason why seeking professional advice can be an investment in long-term health.
Fourthly, support bone health, especially for those over the age of 40, by paying attention to calcium, vitamin D, protein and weight-bearing movement.
Lastly, limit smoking, excessive alcohol intake and the consistently high consumption of heavily processed foods, while still allowing flexibility and enjoyment.
Nutrition can be fun and enjoyable. Eating well does not mean eating boring food. Most importantly, choose habits that can be maintained.
What does feminine longevity mean to you?
For me, feminine longevity means preserving quality of life. It means aiming to wake up with energy by developing habits that support this.
It is about protecting brain health, bone health and muscle mass, while recovering well enough to continue doing the things that bring you joy.
It also means recognising that women’s needs change across different life stages. The support required during the reproductive years may be different from what is needed during pregnancy, postpartum, perimenopause or menopause.
To me, feminine longevity is not about resisting ageing. It is about ageing with knowledge, confidence, physical capacity and self-respect.
Sometimes, that means seeking professional support along the journey.
What would you say to a woman who feels lost when it comes to her health and does not know where to start?
I would say that you do not need to fix everything all at once, or even in just one week.
Health is an ongoing journey. Some days may look great, while on other days you may simply be doing the best you can in that moment.
Do not give up on yourself. Your body is your greatest asset. Be gentle with it, but also recognise that stacking one habit at a time can gradually move the needle. Each time you feel confident with one easy-to-achieve habit, you can begin to layer it with another.
At times, doing it alone can feel overwhelming. Often, clients in my practice know what they need to do, but they struggle with adherence. This is why seeing a dietitian can be important.
We do not only provide advice. We also offer accountability, an empathetic listening ear and encouragement, even when it comes to the smallest wins. We help you navigate your health in a way that feels manageable for you and appropriate for the stage you are currently in.
The goal is never perfection. It is about consistent effort at your own pace. It is not about comparing your experiences or progress with those of others, but about walking your own individualised journey, understanding your body better and building habits that support the life you want to live.
Marlene Wasserman's Responses to Q & As
As the founder of the DR EVE brand, I love talking, writing and educating the public about sexuality and intimacy. My day as a therapist is spent with people who feel sexually unsatisfied, or stuck in relationships that feel unsafe and unloving. Mostly I am passionate about working with betrayal trauma, specifically infidelity. I look forward to meeting you!
What do you think most women misunderstand about their own bodies and intimacy?
The clitoris is the treasure that is infrequently discovered. This treasure unlocks orgasms plus pride, pleasure and sexual autonomy. Use your fingers or a sex toy and add in pornography that is female- cantered and your world will open up like a clam. Spend time in front of a mirror . Admire yourself with a non-judgmental eye. And when you feel ready, explore yourself with a hand held mirror. That is intimacy- becoming intimate and confident with your body. And as you lean into this confidence, you will notice an increased intimacy with a partner/s.
What's one thing you wish every woman knew about reconnecting with her body confidence?
Women are taught to be modest. Even when this is not a necessary religious injunction, women are bound by the a society that honours and rewards certain body types, colours, shapes, ages and sizes. Bodies are shamed through sexual violation , and through their own ignorance of how to achieve sexual satisfaction.
I wish for you : sweep through your cupboards and underwear drawers. Pick out the clothes that you love to wear. Keep them on one side and slowly build up a wardrobe of clothes that make you feel fabulous every day. Dress up your body as you walk taller into a room.
What would you want women to feel more comfortable exploring or asking about, that they currently feel too shy to?
Ignorance about how to be sexual alone and with a partner/s, remains an inhibiting factor for women. Ask me about masturbation and pornography. Tell me what holds you back from asking for what you want in bed. Commonly women ask me how to get in the mood for sex with a partner, how to please someone and then more significantly, they ask me how to get over resentment towards their partner/s, how to recover from an affair, a break up , how to manage being a mom . all of these factors have a major impact on sexuality so ask away.
Is it normal for desire to change throughout different life stages, and how should women think about that?
Desire is like a butterfly – it appears unexpectedly, lands so beautifully and lasts only a few hours. Desire is determined by hormones which you know change daily and even more so as one ages into perimenopause and menopause. If there has been childhood trauma or sexual violence, desire becomes tricky. It is also held captive by what is generally going on in your life: work, families, stress, mental and physical health, your relationship to your body, and most vividly, by your significant intimate relationship. With patience and kindness, work out what is at the core of your change in desire.
Rachel's Responses to Q & As
Tell us a little about yourself and your journey into coaching.
I’m a women’s transformation coach, wife, mom of two, and athlete with a passion for helping women become the healthiest and most confident versions of themselves.Fitness has always been part of my life, from horse riding and hockey to competitive bikini fitness, where I earned 4x South African Championship titles, and now HYROX. But my greatest lessons haven’t come from competing, they’ve come from life’s everyday challenges and learning to believe in myself through them.My own experiences with body image, confidence, and motherhood inspired me to start coaching. I realised that so many women lose themselves while taking care of everyone else.That’s why I do what I do. My goal isn’t simply to help women lose weight, it’s to help them build confidence, create sustainable habits, and realise they’re capable of so much more than they think.
What does body composition mean and why does it matter more than the number on the scale?
I think so many women have been taught to let the scale determine their success, when in reality, it’s only one small piece of the puzzle. Body composition is about building a stronger, healthier body by improving the balance between muscle and body fat, not simply losing weight.I always encourage women to look beyond the number on the scale and celebrate the non-scale victories like getting stronger, having more energy, feeling more confident, and noticing how their clothes fit. Those are often the real signs of progress.My goal isn’t to help women become smaller. It’s to help them become stronger, healthier, and the best version of themselves.
What are the most common mistakes women make when trying to lose fat?
I think the biggest mistake women make is believing they have to be perfect to see results. They follow extreme diets, cut out foods they love, and expect to change their lives overnight. Then, the moment life gets busy or they have an off day, they feel like they’ve failed and start all over again.The truth is, successful fat loss comes down to a few key principles: being in a sustainable calorie deficit, prioritising protein to support muscle and recovery, and building healthy habits you can stick to long term.I always remind women that lasting results don’t come from perfection or extremes. They come from consistency, balance, and showing up for yourself day after day.
How do you approach building a training programme for a woman’s body specifically?
I believe every woman is unique, so there is no one size fits all approach to training. When I design a programme, I consider her goals, lifestyle, training experience, and the season of life she’s in.My focus is on building strength, improving body composition, and creating a healthy, balanced relationship with exercise. I want women to enjoy training, feel empowered by it, and build a routine that fits into their lives rather than taking over it.The best training programme isn’t the most extreme one, it’s the one you can stay consistent on and build your confidence.
What role does nutrition timing and meal structure play in fat loss?
Nutrition timing and meal structure can be helpful, but I don’t believe they need to be complicated. The foundations of successful fat loss are eating enough protein, staying in a sustainable calorie deficit, and building healthy eating habits that fit your lifestyle.
Having balanced meals throughout the day can help manage hunger, support energy levels, and make it easier to stay consistent with your goals. I always encourage women to find a routine that works for them rather than trying to follow strict rules or unrealistic meal plans.
At the end of the day, consistency will always matter more than perfect timing.
How important is mindset and discipline when it comes to body transformation?
I believe mindset is the foundation of any successful transformation. If you don’t believe you’re capable of change, it becomes very difficult to stay consistent when life gets busy or challenges come your way.Discipline is important, but I don’t believe it means being perfect. To me, discipline is choosing to show up for yourself, even on the days when motivation isn’t there.I encourage women to focus on progress over perfection and to celebrate the small wins along the way. Building confidence, healthy habits, and self belief creates lasting results because true transformation starts long before the physical changes appear.
What does a sustainable fat loss approach actually look like day to day?
To me, sustainable fat loss is about building healthy habits that fit into your real life, not turning your life upside down to lose weight. It means eating balanced meals, prioritising protein, staying active, drinking enough water, and moving your body in a way that you enjoy.It’s also about allowing room for family dinners, celebrations, and the occasional treat without guilt. I don’t believe women should have to choose between living their lives and achieving their goals.A sustainable approach is one that you can maintain long after you’ve reached your goal. Because true success isn’t just losing the weight, it’s building a healthy lifestyle that lasts.
How do you help women who feel like they have tried everything and nothing works?
The first thing I want women to know is that they haven’t failed. More often than not, they’ve simply been following approaches that weren’t sustainable or suited to their lifestyle.I take a step back and focus on the basics, building healthy habits, creating realistic goals, and finding an approach that works for them as individuals. There’s no quick fix or one size fits all solution.I remind women that lasting transformation takes time, patience, and consistency. Small changes, repeated over time, can lead to incredible results.Most importantly, I help women realise that it’s never too late to start again and that they’re capable of achieving far more than they think.
What does your husband’s extreme sport background bring to your coaching philosophy?
Being surrounded by elite sport and high level performance has taught me an important lesson, what works for an athlete isn’t always what works for everyday life.Between my own competitive background and my husband’s experience in extreme sport, I’ve seen the dedication and sacrifice that elite performance often requires. While I have so much respect for that journey, it’s also reinforced my belief that the average woman doesn’t need to train like an athlete to achieve incredible results.My coaching philosophy is built around sustainability. I want women to enjoy exercise, build healthy habits, and create a lifestyle that works alongside their careers, families, and everyday responsibilities.I’ve learned that lasting success doesn’t come from extremes. It comes from consistency, balance, and finding an approach that supports your life rather than taking it over.
What would you say to a woman who wants to transform her body but doesn’t know where to start?
I would tell her to stop waiting for the perfect time and simply take the first step.You don’t need to have everything figured out. You don’t need the perfect diet, the perfect workout plan, or the perfect circumstances to begin. Small, consistent actions will always lead to bigger changes over time.I’d also remind her to be kind to herself. Transformation isn’t about changing who you are, it’s about becoming healthier, stronger, and more confident while learning to trust yourself along the way.Most importantly, I’d want her to know that she’s capable of more than she thinks. You don’t have to be perfect to succeed, you just have to be willing to start.
Dr Laylah Fayker
Title: Holistic GP & Preventative Care
Practice: Cape Town Med
Dr Laylah Fayker is a Stellenbosch University-trained GP with a special interest in women’s health and mental well-being. She takes a holistic, evidence-based approach to care — addressing not just physical symptoms but emotional, lifestyle and preventative health factors too. She founded Cape Town Med in 2022, now with two locations in the CBD and Sea Point.
With years of experience in family medicine, she takes a comprehensive approach to healthcare, addressing not just physical symptoms but also mental, emotional, and lifestyle factors that impact well-being.
She is committed to empowering patients with knowledge and ensuring they feel confident in their healthcare decisions.
With a special interest in women’s health and mental well-being, Dr Laylah provides personalised, compassionate care that extends beyond symptom management – it's about enhancing your overall health and quality of life.