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Jessica Louise - Naturopath

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Australia
Sydney, NSW
Jessica Louise - Naturopath

Gut Health | SIBO | Acne | Hormone balance | Period problems

18/11/2025

😴 do you fall asleep quickly and stay asleep all night waking up refreshed and energised in the morning? If yes lucky you! You’re one of the few people who experiences good quality sleep.

If you toss and turn and wake exhausted 😩 it’s time to work on your sleep hygiene. Try these steps and if you’re still not getting the sleep you deserve DM me and we can make an individualised sleep support treatment plan for you

12/11/2025

PROTEIN !!

💪 Are You Eating Enough Protein?

Protein does so much more than build muscle — it supports your hormones, immune system, skin, mood, and metabolism.
But many women aren’t getting enough… and the signs can sneak up on you 👇

🧠 Signs you might need more protein:
• Weak muscles or struggling to build/maintain strength
• Hair loss, brittle nails, dry or flaky skin
• Energy crashes, sugar cravings, or mood swings
• Feeling anxious, irritable, or low
• Getting sick often or taking longer to recover
• Low urea or urea:creatinine ratio on blood tests

When your body doesn’t get enough protein, it can’t repair, grow, or regulate properly — leaving you tired, moody, and more prone to illness.

🌿 Why protein matters:
• Builds & repairs muscles, tissues, and organs
• Supports immune function & antibody production
• Helps regulate hormones
• Needed for enzymes that run your body’s chemistry
• Key for strong hair, skin & nails
• Balances blood sugar for steady energy

🧮 How Much Protein Do You Need?

The RDI (recommended daily intake) only covers the bare minimum to survive — not to thrive.

Most adults need 1–1.5g of protein per kg of body weight to maintain optimal health.
If your goal is building muscle, aim for 1.6–2.2g per kg.
If you’re plant-based, increase slightly to account for lower bioavailability of plant proteins.

➡️ Example:
68kg x 1.5g = ~102g of protein per day (for a plant-based adult).

🥑 Easy ways to meet your needs:

Breakfast: 2 eggs on wholegrain toast + avocado (add salmon or another egg if needed)
Lunch: 100g chicken with salad + egg or feta
Dinner: 150g baked salmon, quinoa & broccoli
Snacks: Hummus & veg, or yoghurt & berries

If you’re noticing these symptoms or unsure how much protein you’re really getting, I can help you find your ideal balance 💛
Let’s create a personalised plan that supports your energy, hormones, and long-term health.

10/11/2025

Making intentional changes to align with your body’s needs can make a huge difference to your health.

Swap:
White rice, pasta, bread ➔ wholemeal or wholegrain varieties: Wholegrains contain more fibre, vitamins, and minerals to support digestion, steady energy, and long-term health.

Skipping meals ➔ eating 3 quality meals a day: Consistent meals help regulate blood sugar, support mood, and prevent energy crashes or overeating later in the day.

Self-prescribing supplements ➔ working with a practitioner: Supplements aren’t one-size-fits-all. A practitioner can help tailor support to your unique needs and avoid adverse effects.

Long-term elimination diets ➔ addressing the cause of food sensitivities (your gut): Food sensitivities often stem from deeper imbalances. Instead of cutting more food out, it’s often more effective to work on repairing your gut.

Processed ‘health’ foods ➔ unprocessed whole
foods: Many packaged products in the health food aisle are still ultra-processed and rich in sugar.

If you need help supporting your health book online to see me via the link in my bio

04/11/2025

There’s lots you can do at home to look after your gut health.

Try these and let me know how you go!

If your gut needs more support then reach out and we can start an individualised treatment plan for you

Link in bio to book your appointment

27/10/2025

If you’ve been feeling low, sluggish, or just “off,” it might be worth checking your vitamin D levels — especially if you spend most of your time indoors or live somewhere with limited sunlight.

✨ Tips to naturally boost your vitamin D:
• ☀️ Get 10–20 minutes of sunlight daily on bare skin (arms, legs, face — without sunscreen during non-peak hours- morning and afternoon).
• 🍳 Eat vitamin D-rich foods like salmon, sardines, eggs, and mushrooms.
• 💊 Consider a high-quality supplement — especially in winter or if you have darker skin tones (check your levels first!).
• 🚶‍♀️ Get outside daily — morning walks are perfect for mood + hormone balance too.

Your mood, energy, and immune system will thank you 🌞

14/10/2025

✨Your skin tells a story — and sometimes the answers are hiding in your bloodwork.✨

If you’ve tried every cream, cleanse, and supplement but your skin still won’t cooperate… it might be time to look deeper.

Your skin is often a mirror of what’s happening within — and the right testing can uncover the why behind acne, dullness, or breakouts. 💫

📋 Want to know which tests are most relevant for your skin story?
Book a naturopathic consultation and let’s create a plan from the inside out 💕

08/10/2025

Fibre supports gut health regulates blood sugar, protects heart health and feeds beneficial gut bacteria.

Without it, your gut bugs will begin to eat the mucous lining of your gut, making it more vulnerable to damage, inflammation, and harmful pathogens.

In addition, research has shown that populations with high-fibre diets consistently show lower rates of heart disease, diabetes, and colorectal cancer.

Aim for 30g fibre daily from foods such as wholegrains, legumes, nuts, seeds, fruit and vegetables.

Here are my top tips for increasing your fibre intake:

Increase gradually: Increase your fibre intake slowly to give your gut bugs time to adjust and help to prevent symptoms like gas and bloating.

Aim for 30+ Different Plants a Week: The more variety, the better. Write down every time you eat a serving of a new plant food and tally up your total at the end of the week.

Leave the skin on: Fibre is concentrated in the skin of plant foods, so leaving the skin on is an effective way to increase your soluble & insoluble fibre intake.

Swap to wholegrains: An easy way to increase your fibre is to swap rice, pasta and bread to brown or wholegrain varieties.

Add seeds: Another way to increase your fibre intake is to sprinkle seeds onto your meals. Examples include flax, chia, pumpkin, h**p, sunflower & sesame.

If you need help planning your diet book in a session with me and we can make a customised plan for you. Not ready for individualised support? Then stay tuned for my healthy eating plans launching soon

24/09/2025

Here are my top swaps for managing PCOS symptoms:

Swap vegetable oil for butter, extra-virgin olive oil, or coconut oil: These healthy fats reduce inflammation and support hormone regulation, helping to manage insulin sensitivity.

Swap high-intensity exercise for walking, swimming, yoga, or lifting weights: These activities help improve insulin sensitivity, reduce stress, and promote overall hormonal balance without overstraining the body, which can exacerbate PCOS symptoms.

Swap excess caffeine for herbal teas: Reducing caffeine intake helps lower cortisol levels, reduce anxiety, and support better hormone balance, all of which are important for managing PCOS.

Swap unfiltered tap water for purified water: Purified water helps avoid exposure to potential endocrine-disrupting chemicals found in tap water, which can worsen hormonal imbalances associated with PCOS.

Swap refined carbohydrates for whole grains, legumes, and vegetables: These complex carbohydrates help stabilise blood sugar levels, reduce insulin resistance, and promote a healthier metabolic profile, key for managing PCOS symptoms.

22/09/2025

One of the most important tests to have done if you have PCOS or suspected PCOS is your fasting insulin alongside fasting glucose. Unfortunately, it’s common for doctors to only test glucose, however fasting glucose on its own is a poor indicator of blood sugar regulation and many women with PCOS have normal glucose levels but elevated insulin.

Given that 70% of PCOS is driven by insulin resistance, it’s important to ask for an insulin test. Ideally your levels should be below 8mU/L.

I offer comprehensive testing an can arrange a referral for you to get this done privately if needed

September is PCOS awareness month so I will be posting PCOS related content this week- follow along for more 🥰

18/09/2025

Your cycle is like a monthly report card offering valuable insight into your reproductive health and fertility. Tracking your cycle empowers you to know your body on a deeper level and identify problems that may otherwise go unnoticed.

It helps you understand the length and regularity of your cycle, which is a fundamental indicator of your overall reproductive health. Long or short cycles, a short luteal phase, missed periods and spotting can indicate a potential underlying condition or hormone imbalance that needs to be addressed.

In addition, pinpointing the exact time of ovulation is essential for conception. Many women rely on apps to track their cycle and identify ovulation, and while apps can provide an educated guess based on the length of your cycle, it’s still only a rough estimate.

If you’d like support with tracking your cycle, please reach out! Everyone joining my healthy hormones masterclass gets a free cycle tracker to use too!

Do you track your cycle and symptoms around it?

17/09/2025

✨ Stressed skin & stubborn hormones? ✨
Stress spikes cortisol, which can:
👉 Trigger oil & breakouts
👉 Drive inflammation & redness
👉 Slow collagen (hello, early ageing)
👉 Deplete zinc, magnesium & B vitamins your hormones + skin rely on.

When your body’s in survival mode, glowing skin and balanced hormones get pushed to the back burner. The good news? You can take back control.

💡 That’s why I created the Healthy Hormone Masterclass — happening:
📅 Saturday 27th September at 9am (Zoom – replay included)

Here’s what we’ll cover:
✨ The biggest hormone mistakes women are making
✨ Understanding your cycle + saying goodbye to PMS
✨ Nutrition & lifestyle foundations for hormone balance
✨ Herbal & nutrient support that actually works
✨ My naturopathic approach to PMS, acne, painful periods & more
✨ A live Q&A to get your questions answered

📖 Plus, you’ll be guided step-by-step through your Healthy Hormones Workbook, packed with:
✔ A 7-day hormone-supporting meal plan
✔ A personalised hormone self-assessment
✔ A low-toxin challenge
✔ Nervous system regulation tools
✔ A simple, doable action plan

🎁 And don’t forget the bonus resources: pantry swap guide, sleep optimisation guide, protein cheat sheet, period symptom tracker & basal body temperature tracker.

🌸 This is for you if you’re…
✔ Struggling with heavy, painful, or irregular cycles
✔ Living with PMS, acne, or hormone-related symptoms
✔ Postpartum, TTC, or just starting your period journey
✔ Wanting to be proactive with your health & hormones

✨ Save your spot today — your hormones (and your skin) will thank you! Link in bio

16/09/2025

Do you feel your anxiety gets worse right before your period? 😣

While it’s common, it’s not actually normal — and your hormones could be the reason.

✨ Here’s why:
👉 Progesterone is your calming, soothing hormone. When levels drop before your period (or are already too low), anxiety can spike.
👉 High oestrogen adds to the problem by triggering histamine release — making you feel even more on edge.

If you’re experiencing cyclical anxiety, it’s your body’s way of telling you your hormones need support. And the good news is — you can do something about it. 💕

💌 DM me if you’d like personalised support.
Or join my Healthy Hormones Masterclass to learn how to mange your hormones plus join this week & get a FREE Low Histamine Meal Plan (20 recipes!) to help balance your hormones & calm your cycle symptoms. 🎁

Your hormones don’t have to run the show. Let’s get you feeling steady, calm, and in control. 🌸

Address

4/62 Argyle Street
Sydney, NSW
2756

Opening Hours

Monday	9am - 7pm
Tuesday	10am - 6pm
Wednesday	9am - 1pm
Thursday	2pm - 5pm
Friday	8am - 5pm
Saturday	8am - 5pm

Telephone

+61435787789

Website

http://www.jessicalouisenaturopath.com.au/

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