Quintessential Health + Nutrition

09/02/2026

Despite the results my clients get, I’m not a magician. What works for one person may not work for another, which is why personalised nutrition is so awesome.

Let’s talk weight loss, for example. We always know when we’re carrying a bit of extra padding. We don’t need scales to confirm it. Our jeans feel a bit tight or we feel sluggish and puffy - that’s confirmation enough.

I don’t blame my age when my jeans feel tight. I know it’s because I’ve been eating the wrong things or something in my routine isn’t working for me. I don’t ever count calories and I don’t worry about portion size either.

When you eat the right way for you, you will find that all the signals your gut and brain and pancreas and even your fat cells work to produce will do their jobs. You won’t overeat. You won’t have to “diet.” If they’re not working for you, we may need to do a little tweaking to get things back on track and get your very smart, very intuitive, very primal gut > brain > hormone processes working properly again.

Some people will find this a more lengthy, difficult process than others, especially if you don’t do any kind of movement or if you’ve dieted for years. I enjoy getting to the bottom of what could be going on with you even if I don’t like that it’s societal expectations and a metal and plastic box that’s telling you to do something about it.

You can make an appointment using the link below. Our first in-depth chat will cover what you eat and how you live. Some of you may want to do comprehensive hormone testing (I use the DUTCH) and many of you will need to address gut health and food sensitivities first. Either way, with some time and trust and effort, we can get to the bottom of even the most stubborn weight gain.

https://www.quintessentialnutrition.com.au/book-a-consultation

07/01/2026

Wowsers. 🤯 I hope Australia and NZ follow suit. While it’s not perfect, it’s a much needed improvement for the US and their struggling “disease management” system. Prioritise protein, eat an abundance of veg and other prebiotic foods (fix your gut if you can’t tolerate them). Keep the refined carbs / processed foods out or to an absolute minimum. This is the way!

29/11/2025

I know it looked like I didn’t have any availability ever 😂 but I’ve added a few appointments before Christmas and January availability will open up in a week or so. There’s only one of me 🥹 so I’m doing my best to fit everyone in and respond to emails and texts. 😅

26/11/2025

It’s been years now since a client sent me this feedback but I hear this all the time. Improving metabolic health and coming off blood pressure medication or cholesterol lowering medication (🤬 see my pinned post) or medication for type 2 diabetes is totally doable with good nutrition. In fact, it should be the very first thing doctors recommend! See a good nutritionist and work on your diet and lifestyle. These conditions are a product of our modern, western diet and can be reversed quite rapidly and quite easily. Yes, it takes some effort, particularly if you’re stressed or low on energy, but that’s what I’m here for. There’s a wee bit of a wait for appointments at the moment. Some are booking their initial and their report of findings appointment a week later so they have them locked in, otherwise there’s a 2-3 week wait for the treatment plan. Thanks for your patience. 🥰

15/10/2025

New research on commonly used (dare I say even overprescribed) medications on the health of the gut microbiome, with benzodiazepines having even more of a negative effect than even antibiotics!

Hot off the press: For the first time, researchers have systematically assessed the impact of long-term medication use on the gut microbiome.

This 2025 retrospective study, "A hidden confounder for microbiome studies: medications used years before sample collection," found that multiple medicines affected the gut microbiome for many years after use.

Typically, we think of antibiotics as the primary medication that alters the gut ecosystem in the long term. However, this study found that beta-blockers, benzodiazepine derivatives, glucocorticoids, PPIs, biguanides (metformin is the most widely prescribed drug in this class), and antidepressants affected the gut microbiome for several years after discontinuing use. And for many of them, the effects at the microbiome level are additive.

Overall, of the 186 drugs analyzed, 167 were found to be associated with the microbiome—affecting alpha diversity, beta diversity, or the abundance of at least one bacterial species—and 78 of those exhibited long-term effects on the gut.

Of note, benzodiazepines—nervous system depressants commonly prescribed for anxiety—impact the microbiome even more than several broad-spectrum antibiotics. The impacts of benzodiazepines and broad-spectrum antibiotics were detectable even when the drugs had not been used for over three years prior to microbiome sampling.

Read the full study at PMID: 40910778

05/10/2025

* just fixed my typo 😂

We absolutely can train ourselves to make change. I was explaining to a few clients last week that I used to be addicted to Cadbury Snack years and years ago. That kind of high sugar, additive laden chocolate is literally manufactured to stimulate our appetite and inhibit any signals from our gut and brain that we’re eating nutrient dense food (because it’s not nutritious in any way, shape or form). Ultra processed food (UPF) is designed to cause us to overeat and to want more. It’s not a lack of willpower so don’t feel bad and beat yourself up over the inability to resist this crap. If you need help with this reconditioning, you know where to find me!! Link to book your initial consultation in my profile. 🥰

21/08/2025

Testing is a tool - not a requirement! 🧐

There are some amazing tests available these days. You’ve heard me go on about the DUTCH, TruAge, microbiome testing, genetic variant testing, et cetera. These tests can give really detailed insights into what’s happening in the body. The trouble is that not everyone has the budget for these out-of-pocket tests.

The way I use testing is a little different to some practitioners. Yes, testing can add value and the right test can certainly guide us with more precision but a skilled practitioner doesn’t need a test to help you move forward. With a solid understanding of the science, experience in practice, and the information you share, we can build an effective plan without testing.

The way I see it, if the results of a test wouldn’t change the recommendations I’d make for your nutrition, then the test isn’t necessary. I like to keep testing in my back pocket for when we’ve tried the most logical strategies and aren’t seeing results, or if someone is already doing all the right things and we need deeper answers.

Of course, if you want to do a test and have the budget for it, I’m excited to dive into the data with you but please don’t ever feel pressured. Progress doesn’t depend on expensive testing. It depends on the right guidance, the right strategies, and your willingness to work with your body.

If you’ve been putting off working with a practitioner because you thought testing was a barrier, let this be a sign we can make meaningful change without it.

20/07/2025

I certainly don’t feel my chronological age and a recent check put me 16 years younger than I am. 🤯 Consider your biological age, which is the idea that your true age is less about how many birthdays you’ve had, and more about how well your cells are functioning.

If this piques your interest, you might be keen on the TruAge test. It’s pricey but it’s the best biological age test on the market. It looks at DNA methylation patterns. These are epigenetic markers that tell us how your genes are expressing right now (not just what you were born with). Your biological age influences your:
• Risk of chronic disease
• Cognitive health + longevity
• Hormonal balance
• Inflammation + immune function
• Energy, sleep, and even mood

Our epigenetic expression can adapt or change through what we eat, how we move and sleep, our relationships, and exposure to environmental toxins. We can literally switch genes off or on.

I use TruAge testing in clinic to help identify:
• Accelerated aging from stress, sleep debt, inflammation, trauma
• How fast someone is aging internally
• How effective a personalised protocol is (we can retest + track progress)

I love this test because it’s empowering and it gives us a sense of agency over our health and longevity. If you don’t have the budget for the TruAge test, you might like to answer a few questions in this biological age self assessment (will put link in comments so you can copy and paste).

19/07/2025

I have a SNP (single nucleotide polymorphism = genetic variant) on my BDNF gene. This is one of the reasons I prioritise movement… not just for physical health, but for my mental clarity, emotional stability, and resilience. 😇

Have you heard of BDNF (Brain Derived Neurotrophic Factor)? It’s is a critical protein involved in:
• Neuroplasticity (your brain’s ability to adapt + rewire)
• Mood regulation
• Learning + memory
• Stress resilience
• Nervous system repair

Certain variants of the BDNF gene (like mine) reduce the release of this vital protein and down regulate function. This can mean:
• A lower stress threshold
• Higher susceptibility to depression or anxiety
• Brain fog
• longer more difficult recovery from trauma (physical or emotional)
• Difficulty with motivation

When BDNF is sluggish, so is your mental and emotional vitality. There are pretty much always things we can do to mitigate the effects of our genetic speed bumps. For BDNF variants, the key is movement. Exercise is one of the most powerful natural triggers for BDNF production, especially aerobic movement and resistance training.

Even short bursts of exercise can:
• Boost BDNF
• Improve mood
• Increase focus
• Protect long-term cognitive health

This had to feature as one of my “Beyond Nutrition” posts because understanding your genes is a highly beneficial and effective strategy to optimise your health and longevity. I have several genetic variant tests at my disposal and love interpreting them for my clients to give you the best strategies around nutrition and lifestyle to optimise your health.

04/07/2025

I’m currently trying out some transdermal patches that offer targeted support for energy, cellular repair, and hormonal symptoms. I got the NAD⁺, Energy, and Period Relief patches. Anyone tried them?? 🥰

Transdermal delivery allows for direct absorption of nutrients through the skin, bypassing the digestive system. This can be particularly effective for people with gut issues, impaired absorption, or just for more immediate symptom relief. I just missed the more achey day of my cycle so I’ll have to check that one next month. I’ll be observing the effects of the NAD+ over the next few weeks. I have taken it orally so it’ll be interesting to see the difference. The reviews are great. As you know, I’m always interested in exploring tools that align with a whole-body, functional approach.

I’d love to hear your experience if you’ve tried them!!

29/06/2025

One of the most exciting takeaways for me at the International Congress on Integrative Medicine and Health in the US earlier this year was the intersection between health and tech. Having a bit of a tech background, the pace at which AI is evolving fills me with both awe and, admittedly, a wee bit of terror. 👀 My demographic - University educated women 45+ - is supposedly the most reluctant to embrace AI … but I quite like my little Chatbuddy. 😅 He helps me interpret my tarot cards and song lyrics and trawl pubmed to find new research I might be interested in. Hearing that tools like GPT-4 are already capable of convincingly passing the Turing Test is a reminder of just how quickly things are shifting. 😅 I’m not one to shy away from tech but I’m also increasingly frustrated by posts on social media clearly written by AI. Research has shown us time and time again that our brains are a use it or lose it organ. Stringing words together creatively in an interesting and educational way is a dying skill as it is. Let’s not expedite our own demise! 😩 I do love AI but I’m also terrified it’ll be the end of us. 😂

06/06/2025

I had a wee birthday this week. 😅 I’m not usually one for festivals but it felt worthy of celebration and so a week-long series of events was indulged in. 🚢🖊️🍷🍸💎 The best gift of all is the gift of good health. I’m proud of the fact that I don’t subscribe to the idea that with age comes many ailments. You see memes and jokes that suggest otherwise all the time. I don’t suffer from any of the complaints that many of my contemporaries appear to suffer from. I don’t have reflux or joint pain or brain fog or fatigue or sleep problems. I don’t say that to big note myself, as the saying goes, but to hopefully encourage someone out there to resist the idea that age = debilitation. It doesn’t. It simply doesn’t. There’s plenty to be done to maintain robust health beyond your 40s. Nutrition (particularly gut health) is the foundation of health.