RAW Human Nutrition

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RAW Human Nutrition

Tracy O'Brien
Clinical Nutritionist (BHSc)

07/12/2025

Both endometriosis and adenomyosis share the same key biological drivers:

chronic inflammation, immune imbalance, oxidative stress and hyperactivated oestrogen receptor signalling.

Because of this, nutrition can play a powerful therapeutic role 🥗

Supporting your liver, gut, hormones, inflammation and oxidative stress pathways can meaningfully improve pelvic pain, bloating, PMS, heavy bleeding, fatigue and overall wellbeing 💚

If you’re navigating endo or adeno and want a personalised nutrition plan, I’m here to help.

01/12/2025

Our bodies are wired to communicate with nature,
especially through plant foods. 🌿

What many people don’t realise is that our genes actually contain SNPs (small variations) that influence how efficiently we detoxify, manage inflammation, metabolise hormones, and regulate energy.

These SNPs don’t “break” our biology, they simply create different nutrient needs.

And here’s the powerful part👇
Many of these genes respond more favourably when the diet is rich in plant compounds like polyphenols, carotenoids, fibre, and antioxidants.

✨ For example:
• Some detoxification SNPs need more colourful plant foods to up-regulate antioxidant pathways.
• Some inflammatory SNPs function better with higher intakes of polyphenols (berries, herbs, spices).
• Some methylation SNPs respond positively to leafy greens, legumes + cruciferous veggies that support optimal cellular signalling.
• And microbiome-related genetic variations rely on diverse fibres to produce short-chain fatty acids that regulate metabolism and immunity.

💚 If you’d like to understand your own SNPs and how your body responds to different foods, I offer evidence-based genetic testing and personalised nutrition plans.
DM me or comment “GENES” for more info 🧬

29/11/2025

I’ve teamed up with a PT who’s dedicated to supporting women through perimenopause and beyond.
We are looking for participants to trial and provide feedback for our Menopause Mastery App please…

✅ FREE Access to the Menopause Mastery app for 14 days
✅ Two structured full-body strength sessions per week (beginner friendly, machine-based for confidence + safety)
✅ Daily education bites (protein, energy, hormones, recovery, NEAT, mindset)
✅ One SIT/HIIT intro session (optional)
✅ Two guided habits: protein target + daily movement
✅ A simple reflection check-in to help them actually see progress
✅ Messaging support through the app
✅ Access to any videos I upload during the trial
✅ The chance to shape the REAL 12-week program before it launches

What you need to do:
👍 Follow the two weekly workouts
👍 Watch the short videos / PDFs when they appear
👍 Try the daily habits (steps + protein)
👍 Give honest feedback on:
• app usability
• clarity of instructions
• workout difficulty
• what you loved / what confused you
• anything missing you’d want in a full program

Who it’s ideal for:
Women 40+ who want to feel stronger, more energised, and more in control of their health without extreme diets or crazy workouts. Designed more for beginner level gym equipment users.

Nothing to lose — your feedback literally shapes the final program 🙏🏻

Let me know if you’re keen and provide best email so we can add you to the Trainerize App 💪

13/11/2025

The estrobolome refers to the collection of gut bacteria capable of metabolising oestrogens. These microbes produce enzymes — particularly β-glucuronidase — which can deconjugate (reactivate) oestrogens that the liver has processed for elimination. 🧐

Gut dysbiosis — an imbalance between beneficial and harmful bacteria — can disrupt the estrobolome’s activity.
This can lead to either excess or deficient oestrogen activity depending on which microbes dominate.

Common patterns and symptoms may include:
🤔 Oestrogen dominance–type symptoms:
• Breast tenderness or swelling
• Heavy or painful periods
• PMS and mood fluctuations
• Fluid retention or bloating
• Weight gain around hips and thighs
🤔 Low oestrogen–type symptoms:
• Vaginal dryness
• Hot flushes or night sweats
• Fatigue or low libido
• Poor bone density
• Digestive symptoms often coexist:
• Bloating, constipation, or irregular stools
• Increased intestinal permeability (“leaky gut”)
• Food intolerances or histamine sensitivity

Reach out If you’d like some nutritional guidance on how I can support you using food as medicine with my plant-powered approach 💪

09/11/2025

Getting enough protein into teenagers can be hard, especially during school hours when options are limited and convenience wins 🙄

These mini cottage cheese, spinach & ham quiches are a great solution — high in protein, easy to pack, and perfect for busy mornings or lunchboxes 💚

Protein supports:
🍳 Stable energy levels
💪 Muscle growth and recovery
🧠 Concentration and mood

Make a batch on Sunday, store in the fridge or freezer, and you’ve got a grab-and-go snack that keeps them fuelled through the day.

Ingredients
• 6 large eggs
• ½ cup (125 g) cottage cheese
• ½ cup (50 g) chopped baby spinach or silver beet
• ½ cup (80 g) diced lean ham
• Salt & pepper to taste
• Olive oil or spray (for greasing)

⸻

Instructions
1. Preheat oven: to 180°C (fan-forced). Lightly grease a muffin tray or line with silicone muffin cups.
2. Mix ingredients: In a large bowl, whisk eggs and cottages cheese until combined. Stir in spinach, ham, and grated cheese if using. Season with salt and pepper.
3. Fill muffin tray: Pour mixture evenly into muffin cups (about ¾ full).
4. Bake: for 20–25 minutes or until golden and set in the centre.
5. Cool: Allow to cool slightly before removing from the tray

#

08/11/2025

During perimenopause, fluctuating and declining oestrogen levels can reduce calcium absorption and accelerate bone turnover - increasing the risk of bone loss over time.

Supporting bone health during this stage involves ensuring adequate calcium intake alongside key nutrients such as vitamin D, magnesium and protein.

Incorporate calcium-rich foods such as sardines, tofu, tahini, leafy greens, almonds and calcium-fortified plant milks to help maintain bone strength and resilience through this transition.

If you’re navigating perimenopause and want personalised nutrition strategies to protect your bone and hormone health, I can help 💚

Book a consultation to learn how nutrition can support you through this important stage.

03/11/2025

I’m thrilled to share that as of this week, I’ve moved into a beautiful new clinic space!

You can now find me at:
Suite G2, 328 Scottsdale Dr Robina QLD
(Inside Coastal Vibe Naturopathy)

I’ll continue offering the same personalised nutrition consultations and support you know me for, including women’s health, gut and metabolic health, hormone balance, and performance nutrition — now in a fresh and welcoming environment that reflects the growth of my practice.

If you’d like to book your next appointment, you can do so via link in bio.

Thank you so much for your ongoing trust and support 💚

It means the world to me to be part of your health journey. I can’t wait to welcome you into the new space!

Warm regards,
Tracy O’Brien
Clinical Nutritionist

Address

Gold Coast, QLD
4218

Website

http://www.rawhumannutrition.com.au/

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