Sustainable weight loss and intuitive eating nutritionist / Mental health/ Plant based. Registered I run an online clinic helping clients find food freedom.
Hi, I'm Elizabeth your sustainable weight loss and intuitive eating nutritionist.
16/03/2026
The brain’s master clock coordinates cortisol, melatonin, insulin sensitivity, appetite signalling, thyroid output and immune function across a 24 hour cycle.
Disrupt the rhythm, and regulation weakens, even if your diet is technically “perfect.”
What most people overlook isn’t just bedtime.
It’s:
Artificial light from phones beside the bed
Notifications triggering micro-arousals
Doom scrolling before sleep
Wearing devices that vibrate, light up or encourage overnight hyper monitoring
Even small, repeated signals of alertness fragment sleep architecture and blunt melatonin.
If you want stable energy, better weight regulation, improved stress tolerance and hormonal resilience, protect the dark.
Start here:
• Consistent sleep and wake time
• Morning light within 30 - 60 minutes of waking
• No phone on the bedside table
• Devices on airplane mode or out of the room
• Dark, cool environment
Optimisation starts with removal of interference.
Foundation first. Then complexity.
12/03/2026
Every decision you make during the day makes the next one harder. This is decision fatigue and it shows up most clearly in nutrition.
By mid afternoon, it’s rarely a lack of knowledge that derails eating well. It’s mental overload.
Too many options = more stress, more second guessing, and poorer choices.
That’s why simplifying decisions is one of the most underrated health strategies.
• Same breakfast most days (oats, yoghurt, fruit)
• Fixed movement time (Pilates, Tuesdays at 5pm)
• A short list of repeat lunches you don’t need to think about
This isn’t about restriction.
It’s about conserving mental energy so good nutrition becomes automatic, not effortful.
Consistency beats novelty when it comes to long-term health.
If eating well feels exhausting, the system not your willpower, needs adjusting.
If you need help setting this up in a way that actually fits your life, consultations are open.
11/03/2026
Simple food that supports your gut, your hormones, and steadier moods. Hit save!
This Broccoli Feta Soup is comforting, full of fresh flavour, and takes less than 5 minutes to prep, proving you don’t need complicated meals to support your body.
Broccoli Feta Soup | Serves 3–4
Ingredients
1 broccoli, chopped into florets, stem diced
1 litre vegetable stock
500 ml water
3 garlic cloves, minced
1 cup small pasta (or rice/quinoa for GF)
100 g feta, crumbled
1 tsp salt
Pinch of black pepper
Juice of 1 lemon
Method
1. Add stock, water, broccoli, garlic, salt, and pepper to a medium saucepan. Bring to the boil, then simmer covered for 30 minutes.
2. Roughly mash about ¾ of the broccoli, leaving some pieces for texture.
3. Add pasta and cook until tender.
4. Remove from heat, stir in feta and lemon juice.
Comforting, nourishing, and hormone-supportive. Save this for an easy meal that’s actually worth making.
04/03/2026
GLP-1 is being framed as a weight loss solution.
But it’s actually a metabolic hormone that regulates appetite, blood sugar and satiety.
If you’re using medications like Ozempic or Wegovy, nutrition becomes more important, not less.
When intake drops, protein and micronutrients often drop with it. That’s when muscle loss, fatigue and metabolic slowdown creep in.
If you’re not on a medication?
You still produce GLP-1 naturally and your lifestyle directly influences it.
The real goal isn’t appetite suppression.It’s metabolic resilience.
If you’re on a GLP-1 (or considering it) and want to lose weight without damaging your metabolism, book a consultation via the link in bio.
Long-term > quick fix.
23/02/2026
Light isn’t just what you see - it’s a signal your body relies on for energy, metabolism, sleep, stress regulation, and mood. 🌞🌙
💡 Morning tip: Step into natural light within 30–60 minutes of waking to anchor your circadian rhythm, boost metabolism, and improve mood.
�☕ Coffee tip: Wait ~1 hour before your first cup. Early caffeine can blunt your natural cortisol peak and cause a mid-morning crash.
�💡 Evening tip: Dim lights after sunset to support melatonin, deep sleep, and metabolic repair.
�⏰ Consistency matters: Regular sleep, wake, and meal times reinforce your rhythm and help with weight management, energy, and stress resilience.
Your body is always listening - light is the language. Are you sending the right signals?
Women’s hormones aren’t just about periods, they influence mood, energy, sleep, and stress resilience at every stage of life.
- Cortisol spikes during chronic stress, leaving you anxious and drained.
- Estrogen and progesterone fluctuations, whether during PMS, perimenopause, or PCOS, can amplify worry, irritability, and overwhelm.
- Thyroid and adrenal hormones quietly affect focus, motivation, and energy levels.
Burnout isn’t just in your mind, it’s biochemical.
Understanding your hormone patterns can help you manage stress, improve mood, and protect your long-term health.
Want to take control before burnout hits? Book a consultation and let’s create a stress smart, hormone balanced plan just for you.
08/02/2026
Avoiding a decision feels easier in the moment but it’s rarely neutral.
When nutrition is left in the “I’ll sort it out later” basket, it sits in the background.
It weighs on you.
It drains energy.
And it quietly delays progress you could already be making.
Most people don’t hesitate to outsource things they could do themselves.
You can wash your own car.
You can do your own manicure.
But you pay because the result is better and it frees your time and mental space.
Health is no different.
Except the return on investment is far greater.
Better energy.
Improved digestion and mood.
Clearer thinking.
Prevention instead of repair.
Trying to do it all alone often keeps people stuck in the same place for years, not because they lack discipline, but because they lack structure and guidance.
Nutrition is foundational. When it’s supported properly, everything else becomes easier.
If this has been sitting in the back of your mind, consider this your nudge.
It may be time for a nutrition check-up.
Appointments are open.
04/02/2026
Dinner in 15 minutes? Yes, please.
Butter beans, asparagus and braised leeks | Save 👇.
Some meals are just must haves in your recipe box. On days when you have zero energy to cook, this one’s done in 15 minutes with minimal effort and minimal mess.
1 leek
2 tbsp extra virgin olive oil
1 bunch asparagus, cut into 3-4 cm pieces
1 cup vegetable stock
1 lemon juiced
2 tbsp fresh oregano, chopped
1 can butter beans, drained
1 tbsp butter, optional
sea salt and pepper
+ Trim the leek (green leaves + roots) and halve lengthwise.
+ Heat oil in a pan over medium-high heat. Sear leek halves until golden. Set aside.
+ In the same pan, sear asparagus. Add stock + half the lemon juice.
+ Return leeks, add oregano, butter (if using), butter beans, and a generous pinch of black pepper. Cover, simmer 10 min.
+ Remove lid, simmer 2 more minutes. Turn off heat.
+ Remove the leeks and chop into pieces of about 2-3 cm.
+ Add the remaining lemon juice. Season to taste.
+ Serve as is, over rice, or with sourdough
Simple. Quick. Delicious. Weekday cooking can’t get much easier.
02/02/2026
Think about someone you love.
A child. A partner. A close friend.
You plan ahead for them.
You organise meals.
You make sure they get to their activities.
You speak to them with patience when they make a mistake.
This isn’t accidental, it’s care.
Now look at how you treat yourself.
Skipped meals.
Reactive eating.
Harsh self talk when you’re tired or overwhelmed.
Your own health pushed to “later”.
Good nutrition isn’t just about food.
It’s about consistency, compassion, and having systems that support you - the same way you do for others.
If you wouldn’t expect someone you love to run on empty, why are you?
This year might be the year to extend that same level of care to yourself.
If you need support doing that in a practical, sustainable way, consultations are open.
29/01/2026
Simple food that supports your gut, your mood, and your energy.
Leeks are prebiotics, fibres that feed beneficial gut bacteria. Those bacteria influence digestion, mood, energy, and stress response.
You don’t need complicated meals.
Stressing about perfection does more harm than good. consistent, balanced food supports your gut far more.
Leeks & Baby Spinach Bowl | Serves 2
Ingredients
• 1 large leek, sliced (white part for cooking, dark green saved for dressing)
• 200g baby spinach, roughly chopped
• 3 cloves garlic, finely chopped
• Handful green olives, sliced
• 2 tbsp red wine vinegar
• 4 tbsp extra virgin olive oil
• 1/4 cup parsley, chopped
• 2 cups cooked rice
• 1 jar mackerel (or protein of choice)
Method
1. Heat 1 tbsp olive oil on medium-low. Add leeks (white part) + garlic. Cook gently 7–8 mins until soft (add a splash of water if needed).
2. Add spinach and cook until just wilted.
3. Mix remaining oil, vinegar, olives, parsley, dark green leek tops, salt + pepper.
4. Toss dressing through leeks + spinach.
5. Serve over rice with mackerel. Finish with lemon if you like.
Save this for a simple, gut-supportive meal you’ll actually make.
26/01/2026
Overeating isn’t about lack of willpower.
It’s communication.
Your body is trying to feel comfort, safety, fullness, connection - quickly.
The craving.
The urge.
The loss of control.
This is your nervous system self regulating the only way it currently knows how.
Not because you’re broken, but because the system is stuck in survival mode.
Food becomes the fastest, most reliable way to soothe.
The solution isn’t more restriction or discipline.
It’s rewiring the pattern so eating comes from alignment, not urgency.
In my online program, A Course in Normal Eating, I help you:
• break the binge restrict cycle
• calm the nervous system
• rebuild trust with hunger, fullness and emotions
• eat without shame, guilt or desperation.
This work lightens both the mind and the body.
Not by controlling food, but by learning to live in harmony and balance with yourself.
Link in the comments or send me a DM for details.
18/01/2026
Your nervous system is stuck in survival mode.
Fatigue that won’t lift. Cravings, overeating, or loss of appetite. Brain fog. Anxiety. Irritability.
This isn’t failure. It’s your body protecting you.
You can’t push your way out, nutrition is safety, and supporting your system is the first step to restoring balance.
In my consultations, we take a holistic approach:
• Nourishing your body with grounding, supportive nutrition
• Restoring nervous system regulation
• Addressing stress, mindset, and lifestyle patterns
• Rebuilding energy, resilience, and day-to-day balance
🔗 Read the full blog via the link in the comments.
✨ Consultations are open if you’re ready to stop pushing and start properly supporting your body, personalised guidance is available
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Hi, I'm Elizabeth! I’m a clinical nutritionist, personal trainer and a pilates instructor (mat & reformer). The knowledge of all fields synergistically create a life of longevity and wellbeing for my clients. Most people know what personal training and pilates involves, but is nutritional medicine?
Nutritional medicine is a holistic approach, but deeply science based, to the interactions between our bodies, nutrition and the environment. All humans are unique in terms of biochemistry, metabolism, anatomy and genetics and each person should be treated as such. Many health conditions can be traced back to a nutritional deficiency. A deficiency can be due to farming methods, poor soil quality, drugs (prescription and recreational), toxins in our environment (cosmetics, household cleaners, pollution), food processing, digestive issues and poor food choices. We live in a world full of toxins and our food supply has suffered, it is no wonder we are feeling it through ill health mentally, emotionally and physically. Nutritional Medicine asks the questions, “Why do you have this problem in the first place?” and “What can we do to restore function?”. It is about finding out the root cause and not just covering up the symptoms. Food is used as medicine as well as lifestyle changes. My particular areas of interest include:
Gut health: IBS, SIBO, Candida, Leaky Gut, Constipation, Bloating plus a many more.
Diet and Mental Health: Depression, Anxiety, Disordered Eating & Body Image, Post Natal Depression, Behaviour problems, Stress Management, Addiction, Memory Concerns and more.
Musculoskeletal health and pain management: Osteoarthritis, Rheumatoid Arthritis, Migraine, PMS and more.
Plant based and vegan nutrition.
In addition to health, I’m a lover of nature, I love the sun and I love the moon :) Nature is magic! I also enjoy writing and you’ll always find me learning something new. I’m an advocate of kindness, and the simple things in life.
If you're interested in healing naturally, balancing your body chemistry, and restoring your health instead of just addressing symptoms, then you're on the right page. Please contact me to book in or for any questions regardnig my services.
Locations:
Personal Training & Pilates - Five Dock & Concord
Nutritional Medicine Consultations - Five Dock, Concord & Online Consults (Australia wide)
