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http://www.healthmatters.com.au/

Janelle, North Bridge (2026)

21/02/2026

If you want to change your body, start with what’s in your blender.

BEST PRE-WORKOUT DETOX
Blend:
• 2 scoops collagen or whey protein
• 1 cup unsweetened almond milk
• ½ cup coconut water
• 1 tbsp chia seeds
• 1 cup mixed berries
• Ice + water

Approx per serve:
Protein 25–30g
Fibre 8–10g
Calories 280–320 kcal

Why it works:
High protein supports muscle repair and appetite control.
Fibre and polyphenols support gut health and cholesterol balance.
Coconut water provides natural electrolytes for training.
Low GI carbs give steady energy without blood sugar spikes or bloating.

Simple, balanced and metabolism supportive.

guthealth

21/02/2026

Metabolic health is built in the kitchen, not the gym.

Exercise supports fitness/ bone density and helps improve metabolism
Nutrition drives metabolism, lowers visceral fat. cholesterol, hormones and body composition.

In clinic, I focus on three core foundations:

30g of protein at each meal
Preserves lean muscle, improves insulin sensitivity and supports metabolic rate ,particularly important for women in perimenopause and beyond.

30g of fibre per day
Feeds beneficial gut bacteria, increases short-chain fatty acid production and supports cholesterol clearance.
Adequate fibre also improves bowel regularity and helps reduce bloating.

3 probiotic foods daily
Enhances microbial diversity, strengthens gut barrier function and supports immune and mood regulation.

When these are consistent, we see improvements in:

• Cholesterol markers
• Insulin resistance
• Visceral fat
• Digestive symptoms/ constipation and IBS.
• Energy and hormone balance

If you’d like a structured way to implement this properly,
DM me for my 30–30–3 Health Plan.

19/02/2026

MY SHRED DRINK

Simple. Powerful. Hormone-supportive. Pre workout drink.

Recipe (pre-workout):
• 1 cup warm water (not boiling)
• Juice of ½ lemon
• 1 tsp extra virgin olive oil
• ¼ tsp turmeric
• ¼ tsp cinnamon
• Pinch of cayenne

Stir well & drink 20–30 mins before training.

Why I love it 👇

Warm lemon supports bile flow & digestion.
Turmeric supports liver detox pathways & inflammation balance.
Cinnamon helps stabilise blood sugar (less insulin spikes = better fat utilisation).
Cayenne boosts circulation & thermogenesis.
Olive oil supports fat oxidation & steady energy especially helpful if training fasted.

When your gut, liver & lymphatic system are supported…
your body burns better, clears hormones better & feels lighter.

Save & try before your next workout 💚

18/02/2026

ALCOHOL DAMAGES YOUR GUT.

HERE’S HOW TO REBUILD IT.

Alcohol can disrupt your microbiome for up to two weeks lowering short-chain fatty acids (SCFAs), reducing GLP-1 signalling and impacting the 95% of serotonin produced in the gut.

This can show up as bloating, low mood, poor sleep, cravings and a slower metabolism.

Here’s how to support recovery:

• Eat fibre daily
Chia, kiwi, flax, oats, psyllium and greens help restore SCFAs and microbial diversity.

• Prioritise protein at each meal
Supports GLP-1, stabilises blood sugar and protects metabolism.

• Support liver & antioxidant pathways
Alpha-lipoic acid, NAC and targeted liver herbs (like globe artichoke, dandelion, milk thistle) can help reduce oxidative stress and improve detox capacity.

• Support detox & drainage with regular Lymphatic massage reduces stagnation and helps clear metabolic waste.

• Reduce frequency
Even 2–4 weeks alcohol-free can significantly improve gut resilience.

Your gut can rebuild.
Your liver can recover.

18/02/2026

High protein and high fibre.
That’s what your gut actually loves.

When breakfast includes both, blood sugar is steadier, cravings settle and energy feels more consistent.

Protein supports hormones, muscle and metabolism.
Fibre keeps the bowels moving, feeds beneficial bacteria and helps clear excess oestrogen.

As a naturopath and lymphatic therapist, my focus is always the same support gut health and the lymphatic system so the body can clear waste efficiently. That’s where better hormones, less bloating and long-term longevity begin.

It’s not about eating less.
It’s about eating well first thing.

Aim for 20–30g protein with supportive fibre in the morning and feel the shift.

hormonebalance

17/02/2026

Creamy, balanced & genuinely gut friendly . This chia pudding supports digestion, hormones & steady energy without feeling heavy.

✔ Gentle fibre for motility
✔ Protein for blood sugar balance
✔ Antioxidants to calm inflammation
✔ Healthy fats for hormone support

If you’re SIBO or low FODMAP sensitive, start small with chia and build gradually.

Want to understand your gut on a deeper level?
I offer comprehensive microbiome testing through Nutripath to assess diversity, inflammation & bacterial balance.

Book a consultation for personalised guidance

15/02/2026

So many women I see in the clinic aren’t just bloated
they’re holding onto fluid, inflammation & excess hormones.

Aromatherapy lymphatic massage isn’t just relaxation.
It’s hands-on support for your lymph, gut & hormones.

During your treatment I gently stimulate your lymphatic system to help your body clear what it’s holding onto.

• Reduces cortisol improves brain fog.
• Reduces constipation & sluggish digestion/ leaky gut & IBS.
• Ease fluid retention & puffiness (face, tummy & legs)
• Support hormone clearance
• Calm inflammation & settle the nervous system.
• Improve the appearance of cellulite and leg pain.

I combine lymphatic massage with personalised gut nutrition & herbal support because real results come from supporting the body inside & out.

If you’re struggling with bloating, PMS or perimenopause / menopause symptoms, this approach can make a real difference.

15/02/2026

Are you’re waking up tired, crashing at 3pm, or feeling flat no matter how much you sleep… it’s rarely “just busy life.”

Fatigue is a message.

It can be linked to:
• Low iron
• Hormonal imbalance
• Poor lymph flow
• Digestive + liver overload
• Blood sugar swings
• Inflammation
• Mitochondrial stress
• Excess body fat
• Ongoing stress

And when your lymphatic system isn’t clearing efficiently?
Waste products, hormones and inflammation don’t move well and that can leave you feeling heavy, puffy and exhausted.

Energy isn’t just about caffeine.
It’s about clearance, balance and cellular support.

If you’re tired of being tired, let’s look deeper

13/02/2026

Waking between 2–4am?
Bloated by night but wired when your head hits the pillow?

If you’re stressed, digestion slows.
If your gut is inflamed, sleep becomes lighter and more broken.
You wake feeling tired at 2-4 am and the bloating creeps back in.

That’s the gut–brain connection.

If you want better sleep and less bloating, you have to support both.

The right probiotic matters.
Not just a random high-dose blend.
I often use:
• Lactobacillus rhamnosus GG – supports the gut lining + calming pathways
• Bifidobacterium lactis (HN019) – supports motility + reduces bloating
• Practitioner-grade multi-strain blends

Then support it with real food protein, polyphenols, and gentle fibre introduced slowly.

Calm the nervous system at the same time:
Magnesium glycinate at night.
L-theanine or passionflower if needed.
Regular meals to stabilise cortisol.

And this is where Feb Fast helps.
Reducing alcohol and sugar gives your gut a break, lowers inflammation, and improves sleep which strengthens the gut again.

Better gut = deeper sleep.
Better sleep = stronger gut barrier.

13/02/2026

Feb Fast isn’t just about cutting alcohol.
It’s about resetting your gut + nervous system.

Because poor sleep doesn’t just make you tired…

It:
• Raises night-time cortisol and anxiety.
• Reduces gut diversity
• Slows digestion
• Worsens bloating and constipation.
• Increases cravings for sugar and alcohol.

Over time, that pattern can contribute to:
Leaky gut.
SIBO flare-ups.
More inflammation.
Hormone imbalance.

And if your gut is already inflamed?
You’re more likely to:
• Wake between 2–4am
• Feel tired but wired
• Struggle with deep, restorative sleep
Wake up exhausted.

Alcohol, sugar and heavy late meals fuel it. Broken sleep keeps it going.

Feb Fast helps break the cycle — when done properly.

Calm gut =deeper sleep.
Deeper sleep =stronger gut barrier & healthier microbiome.

Tips to help
Take collagen, probiotics and glutamine to support the gut .
Try Magnesium glycinate, Passionflower, Valerian or L- theanine to help relax the nervous system.

health

12/02/2026

Struggling with bloating but still need easy snacks for school or training?

You don’t have to choose between fueling your body and protecting your gut.

These low FODMAP, SIBO-friendly options are simple, protein-focused snacks that work well:

✔ In school lunchboxes
✔ Before a workout (light + easy to digest)
✔ After training (for recovery)
✔ On busy days when you need steady energy

When digestion is sensitive, heavy fibre bars, inulin and overly processed snacks can worsen bloating. Keeping it simple with quality protein and gentle ingredients makes a big difference.

If you’re still experiencing ongoing bloating, IBS symptoms or stubborn gut issues, I can help guide you through a personalised plan

SchoolLunchIdeas

12/02/2026

Fuel Your Workout / Without Upsetting Your Gut.

For IBS or sensitive digestion, it’s not about avoiding protein it’s about choosing the right type, timing and portion size.

Reducing fermentable carbs and heavy fibre around training helps minimise bloating while still supporting performance and recovery.

Before Training

Keep it light. Moderate portions. Lower fibre.

60–90 mins prior (lower carb option):
• 2 boiled eggs + salt
• Lactose-free Greek yoghurt (small serve with berries)
• Cottage cheese (lactose-free) & cucumber
• Turkey slices ‘ small handful macadamias
• Collagen & almond milk or lactose free milk.
• Whey isolate & water
• Egg white protein & water
• Peanut butter on celery sticks
• Small tin tuna & olive oil /salt
• Firm tofu cubes & tamari

Avoid large salads, onion/garlic-heavy meals, legumes, thick smoothies or protein bars with added inulin before or after working out.

After Training

Aim for 20–30g protein & easy-to-digest carbs.

Protein powders: no preservatives.
• True Whey isolate (lactose-free)
• Egg white protein
• Collagen & small banana

Whole food options:

• Lactose-free Greek yoghurt + berries
• Chicken & white rice
• Lean mince & sweet potato
• Tuna & rice cakes
• Eggs & one slice sourdough
Optional:
Creatine monohydrate (3–5g daily) can be taken post-workout or with a meal.

Janelle

21/02/2026

21/02/2026

19/02/2026

18/02/2026

18/02/2026

17/02/2026

15/02/2026

15/02/2026

13/02/2026

13/02/2026

12/02/2026

12/02/2026

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