The Healthy Hormone Naturopath

09/04/2026

I got really tired of people taking a tiny piece of information about GLP 1 receptor agonists without understanding the full story and wider context.

So I had a rant. 🤷🏼‍♀️

08/04/2026

As equally insightful posture trans men.

Breathing For Trans Men

A trans man is a man.

His path into his body reshapes breath itself — through testosterone, surgery, binding, and lived experience. That path shows up in the ribs, the diaphragm, the posture, and the way strength meets softness. None of this makes his breathing “wrong.” It simply means it has a story.

Breath changes when your body changes: Testosterone builds muscle and chest rigidity. Binding limits expansion and shifts posture. Top surgery alters sensation and pressure pathways. Stress and vigilance tighten the diaphragm and midline.

This isn’t dysfunction. It’s adaptation.

Ribcage & muscle mass: Testosterone increases density and strength. Breath can feel powerful but less mobile. Training restores lateral rib movement without losing that strength.

Binding: Binding protects identity but compresses the ribs and diaphragm. Over time, it can create shallow patterns and midline bracing. Breathwork becomes a way to reclaim space gently.

Top surgery: Scar tissue, numbness, and altered mechanics change how pressure distributes. Breath retraining is slow, patient work — rebuilding trust with the chest wall.

Stress physiology: Living as a trans man often means holding composure under scrutiny. That shows up as bracing, shallow breathing, and tension through the abdomen. Long, low exhales help the body recognise safety again.

Pelvic floor & pressure: Testosterone shifts tone and coordination. Some experience gripping or over‑bracing. The goal is stability without rigidity — strength that breathes.

Efficient breathing here means:
• Diaphragm leading
• Ribs expanding sideways
• Pelvic floor responsive, not locked
• Breath supporting voice, movement, and calm — not just control

Your breath isn’t a performance. It’s a place you get to inhabit.

Breathe Deep. Live Strong.

08/04/2026

Incredibly insightful share by my friend. Could not live this more.

Breathing For Trans Men

A trans man is a man.

His path into his body reshapes breath itself — through testosterone, surgery, binding, and lived experience. That path shows up in the ribs, the diaphragm, the posture, and the way strength meets softness. None of this makes his breathing “wrong.” It simply means it has a story.

Breath changes when your body changes: Testosterone builds muscle and chest rigidity. Binding limits expansion and shifts posture. Top surgery alters sensation and pressure pathways. Stress and vigilance tighten the diaphragm and midline.

This isn’t dysfunction. It’s adaptation.

Ribcage & muscle mass: Testosterone increases density and strength. Breath can feel powerful but less mobile. Training restores lateral rib movement without losing that strength.

Binding: Binding protects identity but compresses the ribs and diaphragm. Over time, it can create shallow patterns and midline bracing. Breathwork becomes a way to reclaim space gently.

Top surgery: Scar tissue, numbness, and altered mechanics change how pressure distributes. Breath retraining is slow, patient work — rebuilding trust with the chest wall.

Stress physiology: Living as a trans man often means holding composure under scrutiny. That shows up as bracing, shallow breathing, and tension through the abdomen. Long, low exhales help the body recognise safety again.

Pelvic floor & pressure: Testosterone shifts tone and coordination. Some experience gripping or over‑bracing. The goal is stability without rigidity — strength that breathes.

Efficient breathing here means:
• Diaphragm leading
• Ribs expanding sideways
• Pelvic floor responsive, not locked
• Breath supporting voice, movement, and calm — not just control

Your breath isn’t a performance. It’s a place you get to inhabit.

Breathe Deep. Live Strong.

08/04/2026

“Hormones aren’t isolated. They’re responsive. And they respond best to whole-body care.”

At 𝐓𝐡𝐞 𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐇𝐨𝐫𝐦𝐨𝐧𝐞 𝐍𝐚𝐭𝐮𝐫𝐨𝐩𝐚𝐭𝐡, we don’t chase single numbers. We look at the ecosystem of your body. 𝘽𝙚𝙘𝙖𝙪𝙨𝙚 𝙬𝙝𝙚𝙣 𝙮𝙤𝙪 𝙨𝙪𝙥𝙥𝙤𝙧𝙩 𝙩𝙝𝙚 𝙨𝙮𝙨𝙩𝙚𝙢, 𝙝𝙤𝙧𝙢𝙤𝙣𝙚𝙨 𝙛𝙤𝙡𝙡𝙤𝙬.

07/04/2026

𝗔 𝘀𝘁𝘂𝗱𝘆 𝗿𝗲𝗺𝗶𝗻𝗱𝗲𝗱 𝘂𝘀 𝘁𝗵𝗮𝘁 𝘁𝗵𝗲 𝘀𝘄𝗲𝗲𝘁 𝘀𝗽𝗼𝘁 𝗳𝗼𝗿 𝗰𝗮𝗳𝗳𝗲𝗶𝗻𝗮𝘁𝗲𝗱 𝗯𝗲𝘃𝗲𝗿𝗮𝗴𝗲𝘀 𝗶𝘀𝗻’𝘁 𝗮𝘃𝗼𝗶𝗱𝗮𝗻𝗰𝗲, 𝗶𝘁’𝘀 𝗺𝗼𝗱𝗲𝗿𝗮𝘁𝗶𝗼𝗻. The most robust body of research focuses on moderate intake, not extremes of zero or “𝙬𝙝𝙚𝙧𝙚’𝙙 𝙢𝙮 𝙨𝙡𝙚𝙚𝙥 𝙜𝙤?” levels.

That means your coffee habit might be more ally than adversary, as long as you stick to mindful portions. Overdoing it still brings jittery nerves and sleep disruption.

𝘽𝙪𝙩 𝙚𝙣𝙟𝙤𝙮𝙞𝙣𝙜 𝙮𝙤𝙪𝙧 1–3 𝙘𝙪𝙥𝙨 𝙬𝙞𝙩𝙝 𝙞𝙣𝙩𝙚𝙣𝙩𝙞𝙤𝙣𝙖𝙡𝙞𝙩𝙮? That’s where the data feels most at home. So sip with smarts and savor the science. ☕️🧠
👉 https://jamanetwork.com/journals/jama/fullarticle/2844764

03/04/2026

𝗪𝗵𝗲𝗻 𝘀𝘂𝗽𝗽𝗼𝗿𝘁𝗶𝗻𝗴 𝗰𝗹𝗶𝗲𝗻𝘁𝘀 𝗶𝗻 𝗽𝗿𝗲𝗰𝗼𝗻𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗰𝗮𝗿𝗲, 𝘄𝗲 𝗰𝗼𝗻𝘀𝗶𝗱𝗲𝗿
• Blood sugar regulation
• Iron status
• Thyroid function
• Inflammatory markers
• Overall dietary quality

𝙎𝙢𝙖𝙡𝙡, 𝙘𝙤𝙣𝙨𝙞𝙨𝙩𝙚𝙣𝙩 𝙨𝙝𝙞𝙛𝙩𝙨 𝙖𝙧𝙚 𝙤𝙛𝙩𝙚𝙣 𝙢𝙤𝙧𝙚 𝙞𝙢𝙥𝙖𝙘𝙩𝙛𝙪𝙡 𝙩𝙝𝙖𝙣 𝙚𝙭𝙩𝙧𝙚𝙢𝙚 𝙞𝙣𝙩𝙚𝙧𝙫𝙚𝙣𝙩𝙞𝙤𝙣𝙨.

01/04/2026

Research continues to show that early gut health can influence many aspects of long term wellbeing.

Understanding the microbiome in children allows us to look more closely at patterns that may be contributing to digestive symptoms, skin issues, recurrent illness, or changes in mood and behaviour.

It is an exciting and rapidly growing area of research, and one we are looking forward to bringing more into the clinic.

𝗪𝗮𝗻𝘁 𝘁𝗼 𝗿𝗲𝗮𝗱 𝗺𝗼𝗿𝗲 𝗶𝗻𝗳𝗼? Sarah has written a blog, here's the link: https://thehealthyhormonenat.com.au/what-your-childs-gut-is-trying-to-tell-you/

31/03/2026

The exciting news is that Sarah is currently completing additional training in 𝗽𝗮𝗲𝗱𝗶𝗮𝘁𝗿𝗶𝗰 𝗺𝗶𝗰𝗿𝗼𝗯𝗶𝗼𝗺𝗲 𝗵𝗲𝗮𝗹𝘁𝗵.

𝗖𝗵𝗶𝗹𝗱𝗿𝗲𝗻'𝘀 𝗴𝘂𝘁 𝗵𝗲𝗮𝗹𝘁𝗵 is a rapidly growing area of research and plays an important role in many aspects of development including digestion, immunity, skin health, behaviour, and the gut brain connection.

𝗧𝗵𝗶𝘀 𝗲𝘅𝘁𝗿𝗮 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗺𝗲𝗮𝗻𝘀 𝘄𝗲 𝘄𝗶𝗹𝗹 𝗯𝗲 𝗮𝗯𝗹𝗲 𝘁𝗼 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝗳𝗮𝗺𝗶𝗹𝗶𝗲𝘀 𝗲𝘃𝗲𝗻 𝗺𝗼𝗿𝗲 𝗱𝗲𝗲𝗽𝗹𝘆 when it comes to understanding children's gut health and interpreting microbiome testing in younger patients.

𝗠𝗼𝗿𝗲 𝘂𝗽𝗱𝗮𝘁𝗲𝘀 𝗰𝗼𝗺𝗶𝗻𝗴 𝘀𝗼𝗼𝗻 𝗮𝘀 𝗦𝗮𝗿𝗮𝗵 𝘄𝗼𝗿𝗸𝘀 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘁𝗵𝗲 𝗽𝗿𝗼𝗴𝗿𝗮𝗺.
🔗https://thehealthyhormonenat.com.au/what-your-childs-gut-is-trying-to-tell-you/

26/03/2026

The data shows a significant number of adults report worse sleep when they scroll stressful content at night, because your brain doesn’t distinguish between “𝙝𝙚𝙖𝙙𝙡𝙞𝙣𝙚 𝙙𝙧𝙖𝙢𝙖” 𝙖𝙣𝙙 “𝙧𝙚𝙖𝙡-𝙡𝙞𝙛𝙚 𝙩𝙝𝙧𝙚𝙖𝙩.”

𝗪𝗵𝗲𝗻 𝗰𝗼𝗿𝘁𝗶𝘀𝗼𝗹 𝘀𝘁𝗮𝘆𝘀 𝗲𝗹𝗲𝘃𝗮𝘁𝗲𝗱, 𝗺𝗲𝗹𝗮𝘁𝗼𝗻𝗶𝗻 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲𝘀 𝘁𝗼 𝗿𝗶𝘀𝗲. And when melatonin struggles, so does deep, restorative sleep. If your hormones feel chaotic, start with the basics: 𝙙𝙞𝙢 𝙡𝙞𝙜𝙝𝙩𝙨, 𝙣𝙤 𝙣𝙚𝙬𝙨 𝙛𝙚𝙚𝙙𝙨, 𝙘𝙖𝙡𝙢𝙞𝙣𝙜 𝙧𝙞𝙩𝙪𝙖𝙡𝙨 𝙞𝙣𝙨𝙩𝙚𝙖𝙙.

𝗕𝗼𝗿𝗶𝗻𝗴? 𝗠𝗮𝘆𝗯𝗲. 𝗘𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲? 𝗔𝗯𝘀𝗼𝗹𝘂𝘁𝗲𝗹𝘆.
👉 https://www.healthday.com/health-news/sleep-disorder/doomscrolling-affecting-many-americans-sleep-poll-finds

22/03/2026

If you’ve been told “𝗶𝘁’𝘀 𝗻𝗼𝗿𝗺𝗮𝗹” but it doesn’t feel normal to you , that matters.

𝙔𝙤𝙪𝙧 𝙨𝙮𝙢𝙥𝙩𝙤𝙢𝙨 𝙖𝙧𝙚 𝙞𝙣𝙛𝙤𝙧𝙢𝙖𝙩𝙞𝙤𝙣, 𝙣𝙤𝙩 𝙞𝙣𝙘𝙤𝙣𝙫𝙚𝙣𝙞𝙚𝙣𝙘𝙚. 𝘼𝙣𝙙 𝙩𝙝𝙚𝙮 𝙙𝙚𝙨𝙚𝙧𝙫𝙚 𝙩𝙤 𝙗𝙚 𝙪𝙣𝙙𝙚𝙧𝙨𝙩𝙤𝙤𝙙.

19/03/2026

𝘼 𝙧𝙚𝙘𝙚𝙣𝙩 𝙥𝙤𝙡𝙡 𝙛𝙤𝙪𝙣𝙙 𝙩𝙝𝙖𝙩 𝙙𝙤𝙤𝙢𝙨𝙘𝙧𝙤𝙡𝙡𝙞𝙣𝙜 𝙖𝙩 𝙣𝙞𝙜𝙝𝙩 𝙞𝙨 𝙡𝙞𝙣𝙠𝙚𝙙 𝙩𝙤 𝙥𝙤𝙤𝙧𝙚𝙧 𝙨𝙡𝙚𝙚𝙥 𝙦𝙪𝙖𝙡𝙞𝙩𝙮, 𝙖𝙣𝙙 𝙗𝙞𝙤𝙡𝙤𝙜𝙞𝙘𝙖𝙡𝙡𝙮, 𝙩𝙝𝙖𝙩 𝙢𝙖𝙠𝙚𝙨 𝙥𝙚𝙧𝙛𝙚𝙘𝙩 𝙨𝙚𝙣𝙨𝙚. Blue light suppresses melatonin, stressful headlines spike cortisol, and suddenly your brain thinks it’s 2pm in the middle of a crisis. Not ideal for beauty sleep.

𝗦𝗹𝗲𝗲𝗽 𝗶𝘀𝗻’𝘁 𝗽𝗮𝘀𝘀𝗶𝘃𝗲, it’s when your hormones recalibrate, your brain detoxifies, and your metabolism resets. If you’re waking wired, tired, or both, your bedtime routine might need an audit. 𝗧𝗿𝘆 𝗽𝗮𝗿𝗸𝗶𝗻𝗴 𝘁𝗵𝗲 𝗽𝗵𝗼𝗻𝗲 𝟯𝟬–𝟲𝟬 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 𝗯𝗲𝗱 𝗮𝗻𝗱 𝘀𝗲𝗲 𝘄𝗵𝗮𝘁 𝗵𝗮𝗽𝗽𝗲𝗻𝘀. 𝙔𝙤𝙪𝙧 𝙘𝙤𝙧𝙩𝙞𝙨𝙤𝙡 𝙘𝙪𝙧𝙫𝙚 𝙬𝙞𝙡𝙡 𝙩𝙝𝙖𝙣𝙠 𝙮𝙤𝙪.

👉 https://www.healthday.com/health-news/sleep-disorder/doomscrolling-affecting-many-americans-sleep-poll-finds

18/03/2026

𝗔 𝗿𝗲𝗰𝗲𝗻𝘁 𝘀𝘁𝘂𝗱𝘆 𝗲𝘅𝗮𝗺𝗶𝗻𝗶𝗻𝗴 𝗱𝗶𝗲𝘁𝗮𝗿𝘆 𝗽𝗮𝘁𝘁𝗲𝗿𝗻𝘀 𝗽𝗿𝗶𝗼𝗿 𝘁𝗼 𝗰𝗼𝗻𝗰𝗲𝗽𝘁𝗶𝗼𝗻 𝗳𝗼𝘂𝗻𝗱 𝗮𝘀𝘀𝗼𝗰𝗶𝗮𝘁𝗶𝗼𝗻𝘀 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝘁𝗶𝗺𝗲-𝘁𝗼-𝗽𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆.

While this doesn’t suggest a single food determines fertility outcomes, it does reinforce something we see clinically, the body responds to consistent dietary patterns over time.

𝘼𝙙𝙚𝙦𝙪𝙖𝙩𝙚 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 𝙞𝙣𝙩𝙖𝙠𝙚, 𝙢𝙞𝙘𝙧𝙤𝙣𝙪𝙩𝙧𝙞𝙚𝙣𝙩 𝙨𝙪𝙛𝙛𝙞𝙘𝙞𝙚𝙣𝙘𝙮, 𝙗𝙖𝙡𝙖𝙣𝙘𝙚𝙙 𝙗𝙡𝙤𝙤𝙙 𝙜𝙡𝙪𝙘𝙤𝙨𝙚, 𝙖𝙣𝙙 𝙧𝙚𝙙𝙪𝙘𝙚𝙙 𝙞𝙣𝙛𝙡𝙖𝙢𝙢𝙖𝙩𝙤𝙧𝙮 𝙡𝙤𝙖𝙙 all contribute to a more supportive hormonal environment.

Preconception care is not an afterthought. It is foundational. Further reading:https://bit.ly/4qU98FR

𝙋𝙧𝙚𝙥𝙖𝙧𝙞𝙣𝙜 𝙛𝙤𝙧 𝙥𝙧𝙚𝙜𝙣𝙖𝙣𝙘𝙮? 𝗕𝗲𝗴𝗶𝗻 𝘄𝗶𝘁𝗵 𝗽𝗵𝘆𝘀𝗶𝗼𝗹𝗼𝗴𝘆.