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Monday 11am - 7pm Tuesday 11am - 7pm Thursday 11am - 7pm Saturday 11am - 7pm Sunday 11am - 7pm

http://www.chopra-wellness.com/

Chopra Wellness, Hawthorn Road, Brighton east, Adelaide (2026)

16/02/2026

I’m entering a new season…. What I mean is; I’ve moved cities. I left beautiful Adelaide and I’m now in Melbourne (although I’ve been in transition since November).

It’s a new season. It’s change. It asks for more.

And I felt it. I had high inflammation by the time I moved.
The change needed more nourishment from me. Food. Thoughts. People. Environment.

I’m visible tired, my mood is low, my skin has acne, my body is aching… all in a few weeks of not being able to fully nourish.

We prepare for change externally.
New home. New routine. New job. New identity.

But biologically?

Change is interpreted as stress.

The nervous system doesn’t label it “exciting.”
It labels it “unfamiliar.”

And unfamiliar requires safety.

Regular meals.
Adequate protein.
Minerals.
Warm, digestible food.
Blood sugar stability.

When life shifts, the body is reallocating its energy —
to adaptation, processing, decision-making, emotional regulation.

Undereating during transition doesn’t make you strong.
It makes adaptation harder.

Skipping meals doesn’t create resilience. And I who never skipped a meal, skipped a few.

I’m sharing this so you know you can plan better… reduce increase in cortisol variability and immune strain.

In new seasons, nourishment isn’t indulgent.
It’s regulatory.

It tells your metabolism:
“You are safe.”
“We are supported.”
“We are staying.”

Radical doesn’t always look loud.
Sometimes it looks like sitting down and eating properly —
even when everything else feels uncertain.

Because stability on your plate
creates stability in your physiology.

And that’s how you move through seasons
without losing yourself in them.

14/02/2026

Eating “healthy” doesn’t always mean eating adequately.

Nutritional adequacy is defined by whether your intake meets your individual physiological needs not food labels, trends, or restriction.

Clinical research confirms:

🔹 Micronutrient deficiencies can exist even in normal-weight or “healthy-eating” individuals, affecting energy, immunity, and metabolic function
📚 The American Journal of Clinical Nutrition PMID: 25740009

🔹 Individual nutrient needs vary based on genetics, stress, hormonal status, gut health, and metabolic demand
📚 Nature Reviews Endocrinology PMID: 27184502

🔹 Inadequate energy or nutrient intake increases cortisol, impairs thyroid function, and disrupts metabolic regulation
📚 Journal of Clinical Endocrinology & Metabolism PMID: 17456570

🔹 Nutrient sufficiency is essential for mitochondrial energy production, immune regulation, and cellular repair
📚 Nutrients PMID: 30634584

This is why nutrition must be individualised.

The goal is not eating less.
The goal is eating in alignment with your physiology.

Because when the body receives adequate nourishment, it regulates; energy improves, hormones stabilise, and healing becomes possible.

Save this as a reminder: adequacy is biological, not aesthetic.

12/02/2026

Because what feels like a shortcut may not create sustainable health.

💊 1. Drugs can help short-term weight loss, but don’t fix underlying metabolic health.
Meta-analysis shows that FDA-approved medications yield modest improvements in cardiometabolic risk profiles… small glucose and waist changes… but minimal meaningful shifts in blood pressure or cholesterol. These drugs don’t correct metabolism fundamentally. PMID: 29305933

📉 2. Weight regain is common after discontinuation.
A recent review across ~9,300 participants found that once GLP-1 receptor agonist medications (like semaglutide/GLP-1s) are stopped, many people regain lost weight within ~20 months; and health markers often return to baseline soon after.

⏱ 3. Long-term safety and true metabolic benefit remain unclear.
Systematic long-term clinical data is limited; several reviews note the need for more evidence on sustained cardiometabolic outcomes with chronic use of weight-loss drugs. PMID: 40600452

🧠 4. Drugs alone don’t build metabolic trust.
Metabolic trust is a product of stable blood sugar regulation, nutrient adequacy, gut health, hormonal balance, hunger cues, and energy metabolism; things medication doesn’t create by itself.

🧘‍♀️ 5. Holistic metabolic health — food first.
Food quality, timing, habits, sleep, stress regulation, and muscle signalling drive metabolism at the cellular level long after a pill is stopped.

📍 Bottom line:
Medication can be a tool, but sustainable metabolic health comes from trusting the food we put inside our system is true to us, not just suppressing symptoms.

PMIDs referenced:
• Khera et al. systematic network meta-analysis on cardiometabolic effects — PMID: 29305933
• Wang et al. moderate cardiometabolic risk reduction effects — PMID: 40600452

11/02/2026

Your mood is not separate from your metabolism.

The gut and brain communicate continuously through immune pathways, neurotransmitters, hormones, and the vagus nerve. What you eat DIRECTLY influences that communication.

Here’s what the science shows:
1. Omega-3 Fatty Acids is big on Mood Regulation, especially EPA and DHA, reduce neuroinflammation and influence serotonin and dopamine signalling. Lower omega-3 levels are associated with increased risk of depression.

2. B-Vitamins aid in Neurotransmitter Production; so our B6, B12, and folate are essential for methylation and synthesis of serotonin, dopamine, and GABA. Deficiencies are associated with depressive symptoms and cognitive dysfunction.

3. Magnesium helps with hormones and Nervous System Regulation. Magnesium plays a role in NMDA receptor regulation and stress response modulation. Low magnesium intake has been associated with increased anxiety and depressive symptoms.

4. Gut Microbiome & Stress Pathways; The gut microbiota influences the HPA axis (stress response system). Dysbiosis has been linked to altered cortisol responses and mood disorders.

This is why mental health is never “just psychological.” Causes Inflammation alters neurotransmission.
Blood sugar instability affects cortisol rhythms.

Gut imbalance disrupts serotonin signalling. food-first approach supports the biological terrain in which emotional regulation becomes possible.

Physiology always has a pathway. And nutrition is largely always the answer.

Good reads,
Journal of Clinical Psychiatry — Omega-3 supplementation in mood disorders
PMID: 21903025
Molecular Psychiatry — Inflammation and depression link
PMID: 20038946
American Journal of Clinical Nutrition — Folate & depression
PMID: 16522982
Nutrients — B-vitamins in brain function
PMID: 29280989
Nutrients — Magnesium and depression
PMID: 28671578
Neuropharmacology — Magnesium in stress regulation
PMID: 19944540

10/02/2026

Rest is one of the most overlooked metabolic regulators.

Sleep and recovery are not passive states… they are periods of active hormonal, immune, and metabolic repair, without which nutrition cannot do its job effectively.

Clinical research shows:

😭Sleep deprivation increases cortisol and insulin resistance, even in healthy individuals, impairing glucose metabolism and increasing inflammation

😴Short sleep duration disrupts appetite-regulating hormones, increasing ghrelin (hunger) and reducing leptin (satiety), altering food intake independent of willpower

😵Growth hormone secretion, essential for tissue repair and metabolic health, occurs predominantly during deep sleep

🤧Poor sleep impairs nutrient utilisation, reducing insulin sensitivity and mitochondrial efficiency; meaning even a “perfect diet” cannot compensate

Add poor nutrition to this and recipe for chronic exhaustion.

Without adequate rest:
• Blood sugar becomes unstable
• Inflammation remains elevated
• Micronutrients are poorly utilised
• Cravings intensify as stress signals rise

A food-first approach works best when paired with rest, because nourishment supports repair; but repair only happens when the body feels safe enough to slow down.

Rest is not laziness.
It is metabolic intelligence.

Your physiology may be asking for recovery, not restriction.

📚 Journal of Clinical Endocrinology & Metabolism — PMID: 18000180
📚 Sleep Medicine Reviews — PMID: 23890458
📚 Endocrine Reviews — PMID: 16804087

09/02/2026

✨ “If supplements could replace food, digestion wouldn’t matter.” ✨

You hear it all the time: “just take a pill.” But science tells us this isn’t how nourishment actually works.

🔬 Whole foods deliver nutrients in a complex, synergistic matrix — vitamins, minerals, fiber, phytochemicals and enzymes that are absorbed and used by your body together, not in isolation. This combination affects digestion, metabolism, and even gene expression in ways that isolated supplements can’t replicate.

📈 In clinical comparisons; like whole tomato intake vs lycopene supplements—whole foods often show greater benefits for heart-health markers, because of the food matrix and bioactive compounds that supplements lack.

📊 Large population research also shows that the reduction in mortality and chronic disease risk seen with adequate nutrient intake from foods is lost when those same nutrients are consumed as isolated supplements.

⚠️ Supplements may help with specific deficiencies, but they’re not a substitute for meals built from real foods; because your body didn’t evolve to thrive on isolated pills.

👉 Food is information. Food is chemistry.
Food is nourishment… not just nutrients.

Whole food vs supplement tomato/lycopene cardiovascular review — PMID: 25469376 PMID: 25469376

08/02/2026

Perceived stress is different for all of us, including our little cells in the body. Which is why what works for one doesn’t work for another, im talking therapy, food and nutrition (I don’t mean poor nutrition here, healthy holistic, evidence based).

When stress persists, the system prioritises survival, alters eating drive, increases nutrient needs, and changes metabolic signalling.

A food-first approach: focusing on nutrient density, timing, balance, and safety signals to the nervous system… supports real physiological regulation. This means feeding not to fix willpower, but to support metabolic, neuroendocrine, and immune systems that have been responding to threat long before behaviour shows up.

Save this for when stress doesn’t “just feel psychological”; because your body is telling you the truth.

07/02/2026

These aren’t random.
In many cases, they reflect immune dysregulation, where the immune system stays activated; even without infection.

They are called Autoimmune conditions but I hate that word… these rarely appear overnight. It’s often a buildup!

They often begin quietly, years before diagnosis, as subtle physiological signals. More often than not, its nutritional deficiencies and poor eating that dysregulates our bod along with environmental factors.

Listening early doesn’t mean panic.
It means paying attention to patterns; and supporting the body before damage accumulates.

Chronic fatigue and pain are among the most common early autoimmune features, even before antibody positivity
📚 The Lancet — PMID: 28648365

Gut dysfunction often precedes autoimmune diagnosis, reflecting early immune–microbiome imbalance
📚 Nature Reviews Immunology — PMID: 27119443

Neuropsychiatric symptoms (brain fog, anxiety, low mood) can arise from immune-driven inflammation affecting the central nervous system
📚 Nature Reviews Rheumatology — PMID: 30723332

• Women experience delayed diagnosis due to symptom normalisation and non-specific presentation especially muscle aches and pains
📚 Autoimmunity Reviews — PMID: 30389506

A food-first, inflammation-aware approach can help reduce immune burden, stabilise blood sugar, support gut integrity, and improve nutrient status; all critical foundations in autoimmune care, alongside medical evaluation.

Your body communicates long before it breaks down.
Listening early is not fear…. it’s informed self-care.

06/02/2026

In a world engineered for convenience, whole foods, minimally processed fruits, vegetables, whole grains, legumes, nuts, seeds, and quality proteins…. JUST don’t grab headlines.

BUT they shape health from the inside out.

📊 What clinical evidence shows:

• Heart & Vessel Health
Consistent intake of whole foods like fruits, vegetables, nuts, and whole grains improves endothelial function, a measure of vascular health linked to cardiovascular risk reduction. These effects are seen across dozens of controlled trials.

• Weight Regulation & Metabolism
Diets based on intact plant foods promote greater satiety, lower calorie density, and beneficial microbiome interactions, leading to sustainable weight loss and improved metabolic profiles compared with less-whole diets.

• Chronic Disease Risk Reduction
Higher whole-grain consumption is epidemiologically associated with lower risk of type 2 diabetes, cardiovascular disease, total cancer, and mortality over time.

• Brain & Cognitive Function
Patterns rich in whole foods — like Mediterranean and DASH-style diets; are linked with better cognitive outcomes and may support long-term brain health.

• Gut & Inflammation
Whole foods provide fibers and micronutrients that nurture a more diverse, resilient gut microbiome, which in turn modulates inflammation and metabolic signalling throughout the body.

This isn’t about perfection. Every health outcome has the perfect meal plan.

It’s about consistency, nourishment, and honouring the biology that sustains you.

Choosing whole foods isn’t obsession; it’s a daily act of self-respect backed by decades of research.

🌿 Your plate can be your strongest quiet ally.

PMID: 32922235. PMID: 26062574.
PMID: 35334104.

FoodHeals

05/02/2026

Your blood sugar doesn’t exist in a bubble… it’s a physiological driver of how you feel throughout the day.

It’s not just about diabetes; and glucose homeostasis influences:

🔹 Mood & emotions: when blood glucose drops rapidly, people report negative affect and impaired cognition.
📚 Amos AF, et al. “The effects of blood sugar level changes on cognitive function and affective state.” PMID: 3172195

🔹 Neurotransmitter balance: glucose fuels serotonin, dopamine and other mood-regulating brain chemicals; swings can disrupt synthesis and release.

🔹 Stress hormone responses: hypoglycemia triggers cortisol and adrenaline release, stimulating anxiety, irritability, and energy swings.

This is physiology, not personality.

So when you feel:
• Crashy after food
• Irritable mid-afternoon
• Foggy during hunger
• Drained despite “healthy” eating

…your body is responding to fuel availability and metabolic signalling, not laziness.

A food-first approach that stabilises glucose; balanced protein, fibre, healthy fats, consistent meal timing; gives the brain a steady signal and reduces stress responses. It’s not about perfection, it’s about biological safety.

✨ Stable glucose → clearer energy, regulated mood, reproducible metabolism.

Save this for the next time your energy or mood doesn’t match your intention — your physiology isn’t lying.

04/02/2026

What presents as anxiety is not always psychological.

In many clients, it’s a gut–brain communication issue — where stress, inflammation, poor digestion, or under-nourishment disrupt signals travelling between the gut and the brain via the vagus nerve.

Research shows the gut microbiome plays a direct role in:
• Neurotransmitter production
• Stress hormone regulation
• Inflammatory signalling
• Nervous system tone

Chronic stress and gut dysfunction can quietly deplete key nutrients like magnesium, B-vitamins, zinc, and iron — all essential for calming neural activity and supporting mood regulation.

This is where a food-first approach matters.

Not to “fix” anxiety —
but to restore safety, nutrient sufficiency, and microbial balance so the nervous system can down-regulate naturally.

Sometimes the most powerful mental health intervention…
starts in the gut.

Save this if anxiety has never quite fit the full picture.

03/02/2026

Your physiology is always telling the truth… even when symptoms feel confusing.

Scientific literature consistently shows that nutrition plays a central role in the development, progression, and management of most chronic diseases, including metabolic disorders, cardiovascular disease, autoimmune conditions, hormonal dysfunction, and certain cancers.

Key mechanisms supported by research include:
• Chronic low-grade inflammation
• Insulin resistance and glucose instability
• Micronutrient deficiencies affecting cellular repair
• Altered gut microbiome influencing immunity and neuroendocrine signalling

📚 The Lancet, Nature Reviews Disease Primers, Cell Metabolism, The American Journal of Clinical Nutrition

This does not mean disease is your fault.
And it does not mean nutrition is a cure-all.

It means the body responds predictably to long-term nutritional inputs; just as physiology is designed to do.

When we nourish the system appropriately, we create the internal conditions where healing becomes possible… alongside medical care, not instead of it.

Your body isn’t broken.
It’s communicating.

And food is one of its clearest languages.

Save this if you’re ready to work with your physiology — not against it.

Chopra Wellness

16/02/2026

14/02/2026

12/02/2026

11/02/2026

10/02/2026

09/02/2026

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Monday	11am - 7pm
Tuesday	11am - 7pm
Thursday	11am - 7pm
Saturday	11am - 7pm
Sunday	11am - 7pm