RAW Human Nutrition

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RAW Human Nutrition

Tracy O'Brien
Clinical Nutritionist (BHSc)

17/02/2026

Perimenopause supportive food doesn’t have to be complicated… or boring. 💚

This green curry is one of my favourite ways to make tofu genuinely delicious, while loading up on cruciferous vegetables that support hormone metabolism and liver pathways.

Think:
✨ Broccoli or broccolini (hello sulforaphane)
✨ Cauliflower for gentle detox support
✨ Bok choy for fibre + calcium
✨ Tofu for plant protein + phytoestrogen support.

A meal like this delivers:

✔️ Protein to stabilise blood sugar
✔️ Fibre to support oestrogen clearance
✔️ Phytonutrients to reduce oxidative stress
✔️ Healthy fats to keep you satisfied

Functional food. Hormone supportive. Simple enough for a weeknight.

Tofu can be incredible when you cook it well — and your hormones will thank you 💚

13/02/2026

If you’re exhausted but still functioning…
this is for you.

Most of the women I work with are not lacking discipline.

They are holding careers, families, relationships, expectations (and themselves) - to very high standards.

The pressure isn’t usually coming from the outside.

It’s internal.

“I should be managing this better.”
“I just need to be more consistent.”
“Why can’t I get on top of my health?”

But when nervous system load is high and blood sugar is unstable, the body shifts into conservation mode.

Cravings increase.
Sleep fragments.
Energy dips.
Hormones downshift.

That isn’t a mindset failure.
It’s physiology protecting you.

The goal isn’t to become more disciplined.

The goal is to increase your capacity.

When we stabilise blood sugar, improve protein intake, restore micronutrient sufficiency, support recovery, and regulate stress signalling —> consistency becomes easier.

Not because you’re trying harder.

Because your body can finally cooperate.

And that changes everything.

If you’re ready to increase your physiological capacity rather than push harder, reach out to me www.rawhumannutrition.com.au

05/02/2026

During perimenopause, women become less insulin-sensitive.
👉 Oestrogen fluctuations reduce how efficiently insulin moves glucose out of the bloodstream and into cells.
👉 Result: higher post-meal blood sugar, more fat storage, more inflammation, and those energy crashes.

Here’s the powerful workaround: move your body after meals.

When muscles contract, they absorb glucose without needing insulin.
✔ Muscle contractions activate GLUT-4 transporters
✔ Glucose is pulled straight into muscle cells
✔ Blood sugar levels drop more efficiently
✔ Less demand on insulin = better metabolic health 💚

You don’t need a workout.
🚶‍♀️ 10–20 minutes of walking
🏠 Light housework
🧘‍♀️ Gentle mobility or stretching

Consistency beats intensity.

In perimenopause, movement isn’t necessarily about burning calories- consider blood sugar control too 🔥

ause

26/01/2026

Weekends look different, and that’s intentional. Sprint training is not part of my usual routine- it felt uncomfortable in the moment but that’s part of dopamine reward 😁
✔️ Training is still a priority, but intensity is flexible
✔️ Meals are nutrient-dense, not perfect
✔️ Protein is non-negotiable
✔️ Fibre, colour & gut support still matter
✔️ Enjoyment and recovery are part of the plan

Nutrition isn’t about rigid rules - it’s about supporting energy, hormones, gut health and recovery in real life.
This is what sustainability actually looks like.

22/01/2026

Your thyroid helps regulate:
• Metabolism
• Body temperature
• Energy production
• Fat and carbohydrate use

It’s highly sensitive to energy availability, hormones and stress.

During Peri & Post Menopause:
• Oestrogen and progesterone fluctuate or decline
• Insulin sensitivity may reduce
• Muscle mass naturally decreases without adequate protein & resistance training

➡️ The thyroid becomes more sensitive to stressors, including low calories and excessive cardio.

As a Clinical Nutritionist, I can:
✅ Order comprehensive thyroid panels
✅ Interpret patterns alongside symptoms
✅ Address nutrition, stress and metabolic drivers
✅ Support thyroid function without defaulting to restriction

If your labs are “normal” but your body doesn’t feel it, your thyroid may be responding to long-term stress.
Book a consultation to explore appropriate testing and personalised support.

13/01/2026

Did you know just a handful of broccoli sprouts packs a powerful health punch? 🥦
These tiny greens are one of the richest whole-food sources of sulforaphane - a bioactive compound with some seriously impressive benefits backed by science:

✨ Antioxidant & oxidative stress protection:
sulforaphane activates key antioxidant pathways (like Nrf2), helping protect cells from stress and support recovery from exercise. In intense training, broccoli sprouts lowered markers of oxidative damage and improved performance outcomes.

🧠 Metabolic support:
sulforaphane shows potential to help regulate glucose metabolism, with studies suggesting it may modestly lower fasting blood glucose and influence pathways linked to prediabetes.

🌿 Gut & digestive benefits:
regular intake was shown to improve bowel habits in healthy people and may support a healthier gut environment.

🦠 Microbiome interactions:
how your gut bacteria look may affect how you respond to sulforaphane — pointing toward personalised nutrition in the future.

📚 Reviews also describe how sulforaphane upregulates phase II detoxification enzymes (like glutathione S-transferase and UGT) that help convert oestrogen metabolites into more water-soluble forms for elimination — a key part of healthy oestrogen metabolism.

⚠️ Note: Much of the human clinical evidence currently includes broader cruciferous compounds (e.g., DIM, I3C) along with sulforaphane

✨ Small changes can have big effects!
A sprinkle of sprouts = simple daily habit with wide-ranging benefits!

06/01/2026

Many women are told their symptoms are “just cellulite” - often with the assumption that fat loss is the solution.

But cellulite:
• Occurs at any body size
• Is strongly influenced by hormones and connective tissue
• Does not reliably change with weight loss

Lipedema, on the other hand, is a medical, hormonal, inflammatory condition - not a failure of discipline.

If you notice:
• Painful fat tissue
• Easy bruising
• Disproportionate lower body
• Swelling that worsens through the day
• Little response to dieting

…it may be worth exploring lipedema.

Nutrition support focuses on:
✔️ reducing inflammation
✔️ supporting blood sugar balance
✔️ improving hormone clearance
✔️ supporting lymphatic flow

✨ Better answers start with better questions.

If you’ve been diagnosed with lipedema and would like nutrition support for symptom management- reach out to me 💚

01/01/2026

As we step into a new year, it’s easy to look for quick fixes - detoxes, extremes, or the “latest” trend.
But real, sustainable health doesn’t come from restriction.

It comes from:
✔️ Nourishing your body with the right foods
✔️ Supporting digestion, hormones, and energy at the foundation level
✔️ Understanding your physiology, lifestyle, and training demands
✔️ Working with your body, not against it

Clinical nutrition takes a holistic, evidence-based approach, focusing on the fundamentals that actually move the needle for long-term health.

✨ If your goal this year is to feel stronger, more energised, hormonally balanced, and confident in your food choices — now is the time to start.

📅 Bookings for January are open
👉 Book your initial consultation and let’s optimise your health from the inside out.

’sHealth #2026

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Gold Coast, QLD
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http://www.rawhumannutrition.com.au/

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