Kiera Hinshaw Naturopath

Kiera Hinshaw Naturopath I help women just like you to find energy, reduce stress, and avoid burnout.

If you’re doing the full Hilly or Half (2 legs) this one’s for you.In the 1–2 days before race day, increasing your carb...
29/04/2026

If you’re doing the full Hilly or Half (2 legs) this one’s for you.

In the 1–2 days before race day, increasing your carbs can make a huge difference to:

✨ energy
✨ endurance
✨ preventing that “hit the wall” fatigue

And yes, it’s a LOT more carbs than most people expect!

For someone around 70kg, you’re looking at up to ~700g of carbs the day before.

Which can feel like, how is that even possible?

It’s not just one big meal, it’s spread across the day.

Think:
🥣 A big bowl of porridge + banana + honey
🍓 Snacks like rice cakes with jam + fruit
🍝 Generous serves of rice or pasta with your meals (with protein + veggies)

It’s about fueling your muscles properly so they have enough stored energy (glycogen) to get you through.

It's definitely not the time to under-eat or try to eat light.

And no — this isn’t how you’d eat every day…
this is strategic nutrition for performance.

If you’re racing this weekend, this is your reminder to fuel well, not fear food.

Your body will thank you for it out there 🏃‍♀️

It’s that time of year again… Hamilton Island Hilly Half training is ON 🏃‍♀️Race day is Sunday 3rd May,I am taking on a ...
28/04/2026

It’s that time of year again… Hamilton Island Hilly Half training is ON 🏃‍♀️

Race day is Sunday 3rd May,
I am taking on a leg, and the kids are getting involved too (which I love so much).

And of course we’re bringing in a little strategic nutrition support!

One of my go-to’s in the lead up to events like this is beetroot for dietary nitrates.

Why?

Because nitrates can help:
✨ improve endurance
✨ support efficiency (using less oxygen for the same effort)
✨ help you go that little bit further without completely burning out

The tricky part is this, you need around 400mg of nitrates to really get the benefit — which is a lot to get through food alone.

So this is where a concentrated option can be really helpful.

I like using a high-strength beetroot powder or shot, taken about 2–3 hours before a race or event.

And yes, if you notice pink urine or stools don’t panic. This is totally normal with beetroot!

We’re also focusing on building this up through the week with foods like:
🥬 spinach
🥗 rocket
❤️ beetroot

This approahc is simple, supportive, and gives the body what it needs to perform.

Cheering on my crew for this one, it’s going to be such a fun day!!

Now that the kids are back to school, it is so good to have simple breakfasts that the kids can make themselves.Enter Ca...
22/04/2026

Now that the kids are back to school, it is so good to have simple breakfasts that the kids can make themselves.

Enter Carmans Overnight oat packets. Have you tried these?

My kids love them, and they are so simple for them to make. I'm also really pleased with the no garbage ingredients.

Give them a go next time you go grocery shopping, and let me know what you think 👇

Natural hydration mix - no Gatorade necessary!This is the best mix for sweaty kids after sport:1/4 tsp Celtic sea saltSo...
20/04/2026

Natural hydration mix - no Gatorade necessary!

This is the best mix for sweaty kids after sport:

1/4 tsp Celtic sea salt
Soda water
Lime or lemon

This packs a whopping 480mg of sodium to help hydrate the cells (the same as 2 hydrolytes but without the sugar)!

This or that 👇Australian supplements vs American supplements It is so easy these days for people to jump online and buy ...
14/04/2026

This or that 👇

Australian supplements vs American supplements

It is so easy these days for people to jump online and buy supplements from the US that influencers recommend, or from online wesbites.

This one fact catches people out all the time…

You pick up a supplement and it says:
“1000mg” on the front.

Sounds great, doesn't it!

But then you flip it oveR, and the actual amount of the active nutrient might only be 20mg.

Confusing.

And honestly, misleading if you don’t know what you’re looking for.

This often comes down to how things are labelled.

In some American products, the bigger number can refer to the compound weight (the whole ingredient), not the active amount your body actually uses.

Whereas here in Australia, our regulations are much stricter on labelling and what actually goes into the product. What you see on the labels tends to reflect the true active dose more clearly.

It’s a small detail, but it makes a big difference. When you’re trying to support your health (or your kids’), you want to know you’re actually getting what you think you are buying.

Always flip the label, and if you don't understand it ask! Or buy Australian to be sure you are actually getting what you think you are purchasing.

It is that time of year where we need to be thinking about supporting our kids through the winter lurgies. This product ...
09/04/2026

It is that time of year where we need to be thinking about supporting our kids through the winter lurgies.

This product is something I use all the time in clinic for kids 👇

Activated probiotics immune support for kids.

Probiotics aren’t just for gut health, they play a really important role in supporting your child’s immune system too.

Certain strains have been shown to:
✨ reduce upper respiratory infections by up to 38%
✨ decrease ear infections by around 24%
✨ reduce the need for antibiotics by ~20%

Which is huge, especially for little ones who seem to pick up everything going around.

And one of the biggest wins with this one is that it actually tastes good, which means kids will take it consistently without a battle.

This consistency is where the magic happens.

If your child tends to get run down this time of year, this is definitely something to consider. Get in touch with me if you'd like to order some or chat further!

I’ve created my own compounded sleep blend that I make in house. It's been thoughtfully formulated to support both falli...
07/04/2026

I’ve created my own compounded sleep blend that I make in house. It's been thoughtfully formulated to support both falling asleep and staying asleep through the night, which I know so many of you struggle with.

When you’re waking at 2–3am, mind racing, and feeling like a zombie in the morning you really need something that is going to support you to get to sleep and stay that way until morning.

This blend combines:
✨ Herbatonin to support sleep initiation (helping you drift off more easily)
✨ Theanine to calm and quiet the mind - this is an amazing addition!
✨ Glycine to gently cool the body and support deeper, more restorative sleep
✨ Magnesium to relax muscles and the nervous system - something we all need a bit more of.

It’s designed to work with your body. It does not knock you out, instead it supports natural, quality sleep.

If sleep has been a struggle for you lately you’re not alone!
And this is something I’ve created to help support you through it.

Feel free to reach out if you’d like to know more,

Kiera

Happy Easter everyone. I hope you have had a wonderful break with your family over the long weekend, ate a bit too much ...
06/04/2026

Happy Easter everyone.

I hope you have had a wonderful break with your family over the long weekend, ate a bit too much chocolate, and got some much deserved rest.

I sure did, and I am back with more content for you over the next couple of weeks,

Kiera

26/03/2026

Thank you Australia government 🤣🙄🙄

Creatine — I LOVE it.And honestly… it’s so underrated.Most people think of it as a “gym supplement”, but it’s actually o...
26/03/2026

Creatine — I LOVE it.

And honestly… it’s so underrated.

Most people think of it as a “gym supplement”, but it’s actually one of the simplest, most researched ways to support your brain.

Especially if you’re feeling:
• mentally drained
• foggy
• like your brain just isn’t keeping up with your day

Creatine helps support brain metabolism and cognitive function —
which basically means better energy in your brain, not just your body. This is so important for us busy mums!

And the best part?

It’s cheap.
You can grab it from Coles or Woolworths.
And it’s completely unflavoured, which means you can just add it to your coffee or tea.

It is such an easy win. Let me know if you try it!

Perimenopause can feel like your body has suddenly changed the rules.Mood swings.Irritability.Hot flushes.Night sweats.B...
19/03/2026

Perimenopause can feel like your body has suddenly changed the rules.

Mood swings.
Irritability.
Hot flushes.
Night sweats.
Brain fog that makes you walk into a room and forget why you went there.

And for many women, it can come with a real crisis of confidence. Studies show 1 in 10 women consider leaving work during perimenopause because of brain fog and cognitive changes. That’s huge.

The good news is this transition can absolutely be supported.

One of my first go-to supports in clinic is soy isoflavones.

These plant compounds gently interact with oestrogen receptors in the body, helping smooth some of the hormonal ups and downs that happen during this stage of life.

They can help to:
• Relieve mood swings and irritability
• Reduce hot flushes and night sweats
• Support bone health and maintain mineral density
• Support cardiovascular (heart) health
• Improve cognitive clarity and memory when brain fog hits
• Help relieve vaginal dryness

Many women also love that they can be fast acting, with changes often noticed within days.

They can also be safely taken alongside MHT (Menopausal Hormone Therapy), making them a really helpful option for many women.

I’ve just stocked soy isoflavones in the clinic, and if you’re in that perimenopause stage and feeling like your body has suddenly started working against you,
please know you don’t have to just push through it.

There is so much we can do to support your hormones, your brain, your energy and your confidence during this stage of life.

Come and see me and let’s get you feeling like yourself again!

Weekday lunches at our place lately… simple, nourishing and gut friendly.One thing we love in this house is mayonnaise o...
17/03/2026

Weekday lunches at our place lately… simple, nourishing and gut friendly.

One thing we love in this house is mayonnaise on just about everything — so I was very excited to find the Good Fat mayo at Coles made with olive oil instead of seed oils. 🙌

Such a small swap, but one that feels so much better when you’re trying to keep things as whole-food based as possible.

Lunches this week have been pretty simple:
• Cold rice (for that resistant starch our gut bugs love)
• A handful of veggies
• Either tuna or eggs for protein
• And of course… a good dollop of good fat mayo

When rice cools after cooking, it forms resistant starch, which feeds beneficial gut bacteria and supports gut health, a little microbiome win in an everyday lunch.

Simple food, good fats, and happy gut bugs is a win for me as a mum of 2 busy kids.

Address

Airlie Beach, QLD
4802

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Tuesday 9am - 6pm
Wednesday 9am - 3pm

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