Nutrition, mindset, movement. One state.
A routine you can actually keep, built on three pillars.
Caroline Rocha
For ten years, I was an engineer. In Australia, I worked as a Senior Engineer at Volvo, leading numerous projects. I'm deeply grateful for that chapter: it shaped who I am today.
Even though my career was going well, especially in another country, something was missing: my essence, my purpose. That's when I created The Nutrition State.
That's what The Nutrition State is for: to bring you to your best state, in your body and in your routine, through recipes and movement, grounded in science and nutrition.
Read my story →
- NutritionHuman Nutrition, Deakin University
- MindsetTrained in NLP
- EngineeringDegree in Production Engineering
The state you reach when everything aligns.
I believe nutrition doesn't have to mean a restrictive diet. It should be a way of eating that makes sense to you and fits your routine. That's why we start by understanding your routine, create recipes you actually enjoy, and build something personalised for you.
NutritionReal food that fits your routine. Not a diet: a lifestyle.
HowEasy, good recipes I develop around your week. No generic list of “chicken and salad” you already know, and no plan so long you give up. We start from what you already eat.
MindsetThe habits and thoughts behind what you eat.
HowWe look at why you eat, not just what: anxiety, boredom, stress, PMS. With NLP and the Goal, Decision and Plan process, you learn to recognise the pattern and reprogram it, so you stop repeating it.
MovementMove your body, build strength, find something you love.
HowI don’t write workouts, but I help you build your week around movement, based on your reality: what to do on which day, where strength fits, and when a walk is enough. And you don’t do it alone: there’s NS Club every month and our Gym Rats group.
■ Inside every consultation
Goal→Decision→Plan
Change starts from within. Before you leave the consultation, you go through three questions:
- GoalWhere do I want to be? You see it clearly and visualise it.
- DecisionAm I deciding, or just wishing? A real decision changes your state.
- PlanWhat’s my next step? Only then comes the plan, built for your routine.
- 01Free call30 minutes to understand where you are and what you want. No commitment.
- 02ConsultationYour routine, body composition scan and blood tests: where you are today and where you want to go.
- 03Your protocolYour NS Protocol, recipes and a routine map built for your real week, with the tools to follow it.
- 04ReviewWe check your results, adjust what’s needed and set the next step, until you know how to do it on your own.
1:1 with Caroline
Routine, habits and the food you actually eat. We start where you are.
- 100% OnlineWhether you live in Australia or anywhere else.
- Australian Market GuidanceFor those who moved here: I guide you through Australian products and supermarkets, so you know exactly what to buy and eat.
- NS Single Consultation1:1 Consultation · 1–1.5 Hours
We talk about everything: your goals, your routine, how you eat today. Based on that and your body composition scan, I build your protocol, map and structure your routine, we talk about mindset, and you leave with the tools you need.
You receive: personalised NS Protocol · Routine Map · Health Overview dashboard (body composition scan, and blood tests when possible)
- NS Follow-upConsultation + 6-Week Follow-up
Everything in the Single Consultation, plus a follow-up after 6 weeks. We take photos at the first consultation and compare, check your results, update your protocol if needed, adjust your routine and reassess your goals.
You receive: a fresh new protocol to keep going
- NS 3-Month Plan3 Stages · 3 Meetings · Once a Month
The one I love most, for many reasons. We split the work into 3 stages: Reset, Personalised Protocol and Nutrition Strategies. We meet once a month and go through it together. At every stage we reassess: whether you want to keep going, or whether you’re ready to not need a nutritionist anymore, because you know how to eat.
30 minutes, free, to understand where you are and see if 1:1 is right for you.
In Australia, nutrition and dietetics are separate fields. My work is nutrition: teaching you how to eat well, assessing your routine, changing habits, developing recipes and working on mindset. Clinical cases that need specific treatment are referred to a dietitian I trust.
Free, monthly, in person.
More than a run, it's about connection. No pace, no level. Just a community. Come alone or bring a friend.
Running Club
NS Sweet Edition
NS Sweet Edition was part of Winter Together: 15 practical sweet recipes made with healthy ingredients. Tahini brownie, caramel slice, banana bread, our take on the Brazilian Prestígio, protein balls and more.