The Pharmacist Edit, Brisbane (2026)

18/02/2026

In my journey as a consultant pharmacist and health coach, I’ve seen firsthand how much kidney health shapes outcomes. Chronic kidney disease (CKD) is notorious as a silent disease, often showing no symptoms until as much as 90% of kidney function is lost.

In Australia, approximately 1 in 10 adults show signs of CKD, and the prevalence is even higher among First Nations peoples, with some estimates suggesting 1 in 5 adults over 18 years display indicators of kidney damage.

Advanced CKD can present with signs and symptoms including hypertension, pruritis (itchiness), nocturia (frequent urination at night), lethargy, nausea and vomiting, malaise, anorexia, restless legs, haematuria (blood in urine), and dyspnoea (shortness of breath). However, most people remain asymptomatic in early stages, which is why laboratory monitoring is crucial.
Two key tests provide early insights into kidney healt
eGFR (estimated glomerular filtration rate) measures how well your kidneys filter blood;
uACR (urine albumin-to-creatinine ratio) reveals early damage by detecting protein leaks. Together, they’re your early warning system—especially since kidney disease often shows no symptoms until it’s advanced.

Why does this matter? Because early detection = better outcomes. People with early-stage CKD who know their numbers are empowered to adjust lifestyle, medications, and diet before irreversible damage.

Here’s the professional truth I share: ask your doctor gently but firmly—“What are my eGFR and uACR results? What do they mean for me?” Don’t wait for symptoms. Your kidneys work silently every day for you. Let's be proactive in protecting these unsung heroes.
Pro Tip: Make a habit of knowing your kidney markers—knowledge is power.
You are the CEO of your health. Own your numbers and your future.
Want more info on how to protect your kidneys? Read https://theenlightenedpharmacist.com/kidney/

Ref: Chronic Kidney Disease (CKD) Management in Primary Care (5th edition). Kidney Health Australia, Melbourne, 2024.

16/02/2026

The anti-inflammatory diet is more than a trend—it's a holistic lifestyle that helps calm chronic inflammation, a factor driving heart disease, diabetes, and autoimmune issues. Research shows that consistently choosing anti-inflammatory foods can lead to lower levels of inflammatory biomarkers, reduced pain, improved mood, and a stronger immune system.
Why This Approach Matters

Chronic inflammation often operates behind the scenes, contributing to fatigue, aches, and long-term disease risk. Shifting your focus to anti-inflammatory eating empowers your body to heal and thrive, not just manage symptoms.
What to Eat
Low-Histamine Foods: Fresh leafy greens, cucumbers, freshly cooked proteins to avoid hidden triggers.
Low-Oxalate Choices: Trial limiting nuts, spinach, sweet potatoes if these are staples and notice if joint pain or fatigue improves.
Classic Powerhouses: Turmeric, ginger, berries, fatty fish, olive oil—all linked to less inflammation and better overall wellness.
A Mediterranean-style approach, rich in whole grains, vegetables, and healthy fats, is consistently supported by clinical studies for reducing inflammation.

How to Start
Begin your day with a protein shake and antioxidant-rich berries.
Add turmeric and ginger to teas or soups.
Pair proteins with plenty of colorful roasted veggies at meals.
Stay active, hydrate, and manage stress to support your body’s anti-inflammatory response.
Long-Term Benefits
People embracing anti-inflammatory principles report clearer skin, more balanced energy, less pain, and better moods—confirming that consistent small choices add up to big results over time.
Ready to transform your health holistically? Discover the full Low Tox guide and subscribe for in-depth resources.

13/02/2026

HRT Myths BUSTED: 3 Natural Strategies to Ditch Hot Flushes & Reclaim Midlife Energy

Ladies in/heading towards midlife—tired of HRT headlines leaving you more confused than empowered?

As a pharmacist who's battled night sweats, brain fog and stubborn weight myself, I went straight to the evidence in my latest solo episode of The Enlightened Pharmacist podcast.
Here's what I unpack (and why 1,000s of women are hitting play):
HRT Reality Check: Women's Health Initiative truths, bioidentical pros/cons, and the 5 questions to ask your doctor before starting.

�Inflammation = The Hidden Driver: Hot flushes, fatigue, mood swings? Often metabolic SOS, not just "low estrogen."

� 3 Science-Backed Strategies (HRT or not):
• 30g protein/meal to crush cravings & protect muscle�
• 660g fruits/veggies daily (the "magic number" for inflammation)�
• Sea buckthorn oil for dryness relief (human trials included)�

This is pharmacist-grade clarity for perimenopause/menopause warriors ready to reclaim vitality.

Listen now: Apple/Spotify/Amazon Music

Links below �
👉 FREE show notes + PowerPoint: https://theenlightenedpharmacist.com/menopause1/

11/02/2026

Hi, I’m Therese, a consultant pharmacist and health coach and host of The Enlightened Pharmacist podcast.
Today, I wanted to share a few things about myself that you may not know. It doesn’t come naturally for me to put myself ‘out there’ on social media, however I need to stick my neck out so those who need me the most can find me.
I was born in Malaysia, graduated as a pharmacist in New Zealand and after my overseas experience in the UK, moved to Australia.
I am the eldest of 3 girls.
I have enjoyed a diverse career in pharmacy (community, hospital, education) however my passion lies in preventative medicine. Having contact with so many wonderful patients with complications from chronic disease, it was heart-wrenching to see them go through this journey.
I thought I could make more of an impact in early intervention to prevent the complications of chronic disease.
I do have a soft spot for type 2 diabetes.
Here’s the thing: both my grandfathers suffered from the complications of type 2 diabetes. After seeing family and countless patients ‘suffer’ the consequences of chronic diseases (bed-ridden, amputation, blindness), I am on a mission to raise awareness, educate, inform, coach and support individuals who want to make lasting, tried and tested, scienced-based strategies that prevent chronic diseases. Because the information is out there and may not have reached mainstream. I use diet and lifestyle approaches that fit in with real-life, affordable and use cutting edge technology like DNA analysis to inform decision making.
If you’re overwhelmed by conflicting health advice, I help you spot the blind spots in your medicines, supplements, and lifestyle so your body can finally respond the way it’s meant to.
From stubborn weight loss resistance to tricky menopause transitions, I translate complex science into simple, doable steps so you can feel clear, confident and back in charge of your health.
If that resonates, follow along and send me a message with “CHAT” and I’ll send you a link to a 20 mins Zoom health chat with me.

09/02/2026

On World Cancer Day, let’s take a moment to reflect on how our daily choices impact our long-term health. Did you know that certain chemicals we encounter every day—called endocrine disruptors—can interfere with hormone function and potentially increase the risk of conditions like cancer, obesity, diabetes, and neurological disorders?
Endocrine disruptors, such as phthalates, bisphenols (e.g., BPA), and PFAS, are alarmingly common. You’ll find them in food packaging, pesticides, fragrances, personal care products, and household goods.
The good news? You have the power to reduce your exposure by making safer, more mindful choices.

How to Reduce Toxin Exposure: 5 Simple, Science-Backed Tips
• Opt for BPA-Free Containers�Swap plastic drink bottles and food containers for glass, stainless steel, or porcelain. Plastics, especially when heated, can release harmful disruptors like BPA into your food and drinks.
• Choose Fragrance-Free Products�Many fragrances contain phthalates, a common endocrine disruptor. Look for fragrance-free or naturally scented personal care, cleaning, and laundry products.
• Avoid PVC and VOC-Emitting Products�Products like vinyl (PVC) flooring, some toys, and certain carpets can release volatile organic compounds (VOCs). Consider eco-friendly, non-toxic alternatives for high-contact areas, particularly in children’s spaces.
• Support Local, Organic Farmers�Buying organic reduces exposure to pesticide residues, which can act as endocrine disruptors. Plus, shopping local supports the community and often means fresher, seasonal produce.
• Bring in Air-Purifying Plants�Indoor air pollution is a hidden risk. Plants like peace lilies and snake plants can help remove indoor pollutants, creating a cleaner, healthier living space.

Dive Deeper Into the Science
For women: Study on the link between endocrine disruptors and breast cancer risk.�( https://pubmed.ncbi.nlm.nih.gov/39385341/)

For men: Research on phthalates and their impact on male reproductive health. (https://onlinelibrary.wiley.com/doi/epdf/10.1111/j.1365-2605.2005.00620.x?domain=p2p_domain&token=HGHFJCCWCZ56ZIRAXPT5 )

Take Action for a Healthier Life
Reducing your exposure to toxins isn’t just about avoiding risk—it’s about empowering yourself and your loved ones to thrive.
💡 Want more tips?
Subscribe to my blog for science-backed insights: https://pharmacistedit.com/subscribe
Listen to my podcast interview with Nicole Bijlsma, CEO and founder of the Australian College of Environmental Studies: https://pharmacistedit.com/nicole_bijlsma/

28/01/2026

Confused by mixed messages on eggs, gluten, dairy, and more? One day they're heroes, the next they're villains.
As a consultant pharmacist, I help my clients simplify choices with evidence-based clarity—so you can eat well without overwhelm.
I've curated a Low-Tox Shopping List packed with safer, nutrient-dense, budget-friendly picks. Here's how to use it smartly:
1. Quality Without Breaking the Bank�No need for expensive "superfoods." Go for:
• GMO-free grass-fed beef or lamb
• NZ hoki & mussels 🐟 (omega-3 powerhouses)
• Frozen wild blueberries for smoothies (just as nutritious, way cheaper)�My list names trusted brands to make shopping effortless.
2. Prioritise Pesticide-Free Produce�Focus on the "Dirty Dozen" like berries and spinach—opt for organic or frozen to slash toxin exposure without stress.
3. Personalise, Don't Demonise�Gluten- and dairy-free works for some (stick to whole foods, shop the supermarket perimeter). But ultra-processed "gluten-free" junk with additives like sugar, flavourings, additives like carboxymethylcellulose or polysorbate 80 can harm your gut microbiome and thin intestinal protection, fueling inflammation.
4. Sensitivity-Friendly Swaps�Battling allergies, headaches, or fatigue? Low-histamine, anti-inflammatory options make a real difference—small tweaks, big wins.
5. Clean Whey Protein�Choose additive-free whey without sweeteners or fillers. My recommended brand is on the list!
6. Coconut Caution�New to coconut milk, flour, or oil? Start small—some react with bloating or energy dips.
PS: Healthy adults have no egg limit per the National Heart Foundation—enjoy freely as part of a balanced diet.
Your journey is unique: one step, one swap at a time. What's your game-changing food swap? Share below! 👇
Grab the full Low-Tox Shopping List (free with newsletter signup):�👉 https://theenlightenedpharmacist.com/subscribe/

26/01/2026

Time-Restricted Eating: A Personalized Strategy for Better Sleep, Health, and Energy

As a consultant pharmacist focused on health optimisation, there’s no belief in one-size-fits-all rules—only personalised strategies that work with your biology, lifestyle, and season of life. Time-Restricted Eating (TRE) is one of those powerful, flexible tools that can be tailored to you.

Have you noticed how late-night eating affects your sleep quality and how you feel the next day? Research suggests that limiting eating to a consistent daytime window—such as 7 a.m. to 7 p.m.—may support weight management, improve blood sugar control, and help lower inflammation by better aligning food intake with your circadian rhythm. These shifts may partly relate to processes like autophagy, the body’s internal “housekeeping” system that helps clear out damaged cells and supports cellular renewal.

Here’s a simple, actionable way to begin: aim to finish eating at least 3 hours before bed. Think of your digestive system as the kitchen that needs time to close, so your housekeeping crew—your immune and repair systems—can come in and do deep cleaning, cellular repair, and detox work overnight without being distracted by ongoing digestion.

Growing up in Malaysia, late-night snacks like fried chicken and steamed bao were a beloved family ritual. They were joyful—and delicious—but later on, it became clear how regularly eating late can overload the body and leave less time for deep cellular repair. Gradually shifting meals earlier in the day can be a game-changer for energy, sleep quality, and how refreshed you feel on waking.

Want to Try TRE Gently and Safely?

Start with a 12-hour eating window (for example, 7 a.m. to 7 p.m.) for a few weeks and notice how you feel.

When that feels comfortable, experiment with a 10-hour window (for example, 8 a.m. to 6 p.m.), always paying attention to your energy, mood, and sleep.

If you have a medical condition, take medications, or are pregnant, breastfeeding, or underweight, speak with your healthcare provider before making significant changes.

Your Turn: Have you experimented with fasting or time-restricted eating? What did you notice in your sleep, energy, cravings, or mood? Share in the comments—your experience could encourage someone else on their wellness journey.

For more practical, step-by-step guidance, you can explore this resource:
👉 https://theenlightenedpharmacist.com/step-5-time_restricted_eating/

21/01/2026

Recently, I had the privilege of speaking at the fitribe community webinar— and it lit me up in the best way. Being surrounded by people who genuinely value health, wellness, and community reminded me exactly why I do what I do.
I’m no longer called to just help people manage illness. I’m here to serve those who don’t want to get sick in the first place — the ones who know there is so much more available when we protect our energy, vitality, and joy. Because health is everything; without it, living our God-given purpose becomes so much harder than it needs to be.
That’s why I’m passionate about teaching personalised health strategies — sustainable, affordable, evidence-based approaches that work for real people and real families in the real world.
What a Health Strategist Actually Does
Health coaching isn’t about a generic meal plan or the latest wellness trend. It’s about crafting a tailored strategy designed just for you — your goals, your lifestyle, your genetics, and your current season of life.
Here’s how I support my clients:
• Prioritising protein to rebuild strength and vitality, while protecting kidney health with plenty of colourful vegetables.
• Hydration strategies that energise you at a cellular level.
• Sleep and stress reset techniques (because rest is powerful medicine).
• Nutritional tweaks like low-histamine or low-oxalate options to calm inflammation.
• Tracking with apps like Cronometer so data becomes empowering, not overwhelming.
• Mindset coaching to move past blocks and keep you taking aligned, consistent action.
• Optional genetic insights to fine-tune supplements and nutrition.
Everything is client-centred, evidence-based, sustainable, and focused on real outcomes. Your health isn’t just about avoiding disease — it’s about thriving, for yourself and for the generations that follow.
An Invitation
If you’re part of a community group, team, or workplace that would love a practical, uplifting health workshop, send me a DM. I offer inspiring, educational sessions that equip people with simple, powerful strategies to take ownership of their wellbeing — easily, affordably, and joyfully.
And if you’d like a taste of what I teach, you’re welcome to subscribe to my newsletter for actionable, bite-sized tips straight to your inbox:�👉 https://theenlightenedpharmacist.com/subscribe/

19/01/2026

Why Protein Is the Foundation of Your Health and Longevity

Everyone’s talking about prioritising protein — and for good reason.�Yet myths persist. Some worry it might harm the kidneys, especially after hearing about bodybuilders or those with chronic kidney disease (CKD).
Here’s the truth
Protein isn’t just for gym-goers — it’s the cornerstone of health for every human body. From maintaining lean muscle and stabilising energy to supporting immunity and repairing tissues, protein is the essential building block for vitality and long-term health.

Think of Your Body Like a Car:
🚗 Carbohydrates = quick fuel for short bursts of energy.�
⛽ Fats = the reserve tank for endurance.�
⚙️ Protein = the car itself — the framework, engine, and key parts keeping everything running smoothly.
Without enough protein, that “car” starts breaking down. Prioritising protein helps you stay strong, resilient, and ready for life’s demands.

3 Simple Ways to Level Up Your Protein Game
1. Include protein in every meal. This supports muscle repair, keeps you satisfied longer, and steadies blood sugar.�
2. Choose high-quality sources. Opt for varied cuts of lean meat, poultry, fish, eggs, and minimally processed dairy.�
3. Time it right. Having protein in the morning curbs cravings and fuels you for the day ahead.

How Much Do You Need?
For steady weight loss (0.5–1 lb per week):�1.2–1.8 g of protein per kg body weight (0.55–0.82 g/lb).
⚠️ Important reminder: 100 g of meat ≠ 100 g of protein.�Example: 100 g of chicken breast provides about 30 g of protein.

The Protein–Kidney Paradox: Finding Balance
Protein is powerful — but balance matters.�Animal proteins, particularly red and processed meats, can increase the acid load on your kidneys if not balanced with alkalising foods.
✅ The good news: Research shows consuming around 660 g of fruits and vegetables daily provides enough magnesium, potassium, and calcium to neutralise acidity and protect kidney health.
Precision nutrition means pairing 30g protein with at least two cups of colourful vegetables — raw and lightly cooked — to support your kidneys, bones, and overall vitality.

This isn’t about restriction. It’s about precision.�Let’s fuel your body smarter — so you can age stronger, live longer, and feel your best from the inside out.
Ready for the full story?�Read my full article and repost this post to spread this game-changing news
👉 https://theenlightenedpharmacist.com/kidney/

14/01/2026

Did you know your waist-to-height ratio can reveal far more about your health than your weight ever could?�It’s a simple number — yet it’s one of the most powerful predictors of your metabolic health and your risk for conditions like Metabolic Syndrome (also known as Syndrome X).
Your metabolism fuels everything — from breathing and moving to thinking and healing.

Metabolism is the process your body uses to convert food into energy. it’s a cluster of warning signs:
• High blood pressure
• Elevated fasting blood sugar
• Abnormal cholesterol levels
• Excess belly (visceral) fat

Each one signals your body’s metabolic system is struggling to process energy efficiently. Over time, this leads to insulin resistance, chronic inflammation, and visceral fat build-up — all of which raise your risk for heart disease, stroke, and type 2 diabetes.

Know Your Numbers:� A healthy waist-to-height ratio is below 0.5 — meaning your waist should be less than half your height.�
General waist targets:
• Men: < 94 cm (37 in)
• South Asian, Chinese & Japanese men: < 90 cm (35.4 in)
• Women: < 80 cm (31.5 in)
What You Can Do Today
1️⃣ Measure Your Waist: Find the midpoint between your ribs and hips, exhale normally, and measure.�
2️⃣ Move Daily: Even a short walk after meals improves insulin sensitivity.�
3️⃣ Eat Real Food: Fill your plate with plants, lean proteins, and healthy fats. Reduce the sugars and processed foods that fuel inflammation.

If your numbers are out of the healthy range — don’t panic. Awareness is the first step. Let’s use that data to empower you, not define you.

I help busy men and women decode their metabolic health through personalised nutrition, DNA insights, and lifestyle strategies — so they can boost vitality and prevent chronic disease long before it starts.

Ready to take charge of your health?�Book a 20 mins personalised health chat here:�👉 https://theenlightenedpharmacist.com/work-with-me/

12/01/2026

What Exactly Does a Health Strategist Do?
When people hear "Health Coach" or "Health Strategist," they often imagine one-size-fits-all solutions. But that's not what I do. My approach is entirely personalized—a tailored health plan built to fit your specific needs and goals, guided by over 50 evidence-based strategies that span nutrition, lifestyle, mindset, and genetic insights.

A Personalized Approach to Health
There’s no magic formula that works for everyone. As a Health Strategist, I collaborate with you to create a health plan based on your unique circumstances. Whether you're looking to manage perimenopausal symptoms, boost energy, or banish stubborn belly fat, I'll share information that optimises success—without a cookie-cutter approach.

Evidence-Based Strategies, Tailored to You
Here’s a glimpse of what my comprehensive, tailored approach involves:
• Prioritizing Protein: A critical building block to support muscle health, energy levels, and satiety. Balance with 2 cups vegetables to neutralise acidity
• Hydration: We monitor fluid intake and electrolyte balance for optimal health.
• Sleep & Stress Regulation: Tools and tips to improve sleep quality and manage stress, including breathwork, meditation, and tech use guidelines.
• Dietary Tweaks: Temporary low-histamine, low-oxalate, gluten- and dairy-free approaches to calm inflammation and discover food triggers.
• Apps for Accountability: I use tools like Cronometer to track nutrients, create meal plans, and develop recipes.
• Genetic Insights: I help you understand your genetics and recommend targeted supplements to optimize your unique biochemistry.
• Mindset & Motivation: Using health coaching principles, I support you in identifying and overcoming mindset blocks so you can take control of your health and see lasting change.

A Client-Centered Philosophy
My goal is to put you in the driver's seat—empowering you to make informed choices that align with your goals. It’s about creating a sustainable lifestyle that feels right for you and delivers high-impact results. I adhere to AHPRA guidelines, offering clarity and transparency every step of the way, with a strict evidence-based approach.

Curious to learn more? I’d love to chat! Message me for more information or subscribe to my newsletter to receive regular, actionable tips on optimizing your health.

07/01/2026

As we prepare for a new year, let’s refocus on sustainable strategies for lasting health and vitality. Through my work and personal experience, I’ve uncovered key principles that transform weight loss from a struggle into a science-backed success.

The Foundation: Eat Well, Train Smart, and Move More
If your current diet is heavy on processed junk, your first move is clear: transition to nutrient-dense, whole foods. But if you’re already eating well and maintaining your weight, don’t start by slashing calories—instead, move more.

The Golden Rule: Add Movement & Prioritise Protein
Build Strength with Full-Body Resistance Training:�Dedicate at least 30 minutes per day to exercise, prioritizing resistance training.�Add high-intensity interval training (HIIT) or sprints for a metabolic boost.
Stay Active Daily:�Incorporate moderate-intensity workouts and light activities like walking.�If progress feels slow and recovery is strong, increase activity first, and adjust food intake later.

Protein: Your Secret Weapon
Protein is pivotal for fat loss, particularly in preserving muscle. Your intake should match your weight-loss goals:
Moderate Weight Loss: 1.2 grams per kilogram of body weight daily.

Why Slow and Steady Wins Every Time
Quick fixes often backfire, leading to the loss of lean mass—your muscles, bones, and other vital tissues. Avoid this pitfall by pacing your progress:
0.5kg/1 Pound Per Week: Ideal for maintaining or gaining muscle alongside fat loss.

The Power of Exercise: The Ultimate Lean Mass Protector
Exercise isn’t just important; it’s non-negotiable:
Lean Mass Preservation: Without exercise, up to 50% of lost weight can be lean mass. With exercise, this drops to as little as 14%.
Protein Needs Exercise: Even with high protein intake, only exercise ensures full lean mass retention.
Athlete Insights: Elite athletes consuming 1.2–1.8 g/kg protein maintain or gain muscle when losing up to 1% of their body weight weekly.

Ready to Make 2026 Your Healthiest Year Yet?
These strategies are just the beginning. In the coming year, I’ll be launching an online community to help you stay current with the latest health trends, science-backed solutions, and practical tools for success.
Stay tuned for:� A library of educational videos and topic-based courses.�Monthly Q&A sessions to address your unique challenges.� A supportive tribe to keep you accountable and motivated.
Don’t do it alone—join a movement of health optimizers who are rewriting their wellness stories.
Register Your Interest: https://theenlightenedpharmacist.com/tribe/

The Pharmacist Edit

18/02/2026

16/02/2026

13/02/2026

11/02/2026

09/02/2026

28/01/2026

26/01/2026

21/01/2026

19/01/2026

14/01/2026

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