Studio You

Studio You Studio You was founded by Emma Sutherland ND, for the woman who takes a healthy interest in her wellbeing inside & out.

My weekly farmers market shop 🛒✨ I just love how fresh and vibrant the produce is! 🌿🍓 There’s nothing better than stocki...
20/02/2026

My weekly farmers market shop 🛒✨ I just love how fresh and vibrant the produce is! 🌿🍓 There’s nothing better than stocking up on seasonal, nutrient-dense foods.

I always stick to my philosophy: add something new to your basket!

Too many teenage girls are falling through the diagnostic cracks when it comes to hormonal health.In the latest youtube ...
19/02/2026

Too many teenage girls are falling through the diagnostic cracks when it comes to hormonal health.

In the latest youtube episode, naturopath daniela viola joins emma to discuss “lean pcos” — a presentation of polycystic ovarian syndrome that occurs without typical signs like weight gain or excess hair growth. Because it doesn’t fit the stereotype, it is often missed.

Here’s why this matters:

→ a 40-day cycle is not “just her normal” — it signals ovulation dysfunction
→ insulin resistance can exist in lean teenagers and is rarely tested
→ early intervention can prevent decades of metabolic complications
→ the pill does not regulate hormones — it suppresses them
→ targeted nutrition, lifestyle and supplementation can be highly effective

This conversation highlights the importance of proactive, preventative care.

Supporting hormone health in the teenage years isn’t just about managing current symptoms — it’s about reducing the future risk of gestational diabetes, type 2 diabetes, fertility challenges and long-term hormonal disruption.

Watch the full episode via the link below

https://www.youtube.com/watch?v=INXuTSn8nGo

✨ Balanced hormones start with what’s on your plate ✨Your body relies on key nutrients to keep hormones working smoothly...
17/02/2026

✨ Balanced hormones start with what’s on your plate ✨

Your body relies on key nutrients to keep hormones working smoothly — from energy + mood to metabolism, sleep, and cycle health. Here are some hormone-supportive foods worth adding to your weekly meals 👇

🍫 Magnesium (dark chocolate, bananas, spinach) – calms the nervous system + eases PMS
🍓 Vitamin C (capsicum, strawberries, broccoli) – supports adrenal health + hormone production
🥚 B Vitamins (nuts, salmon, eggs) – essential for energy, stress support + hormone balance
🧄 Prebiotics & Probiotics (garlic, onion, yoghurt) – nurture gut health, which directly impacts hormones

Small shifts = big impact. When you fuel your body with the right nutrients, you’re also fuelling your hormones 💛

Save this as a guide for your next shop!

Meals like this do more than just fill you up — they actively support your hormones, energy levels, and immune system.Th...
16/02/2026

Meals like this do more than just fill you up — they actively support your hormones, energy levels, and immune system.

This plate works because it includes:
• carbohydrates from sweet potato to fuel your body and support thyroid function
• protein from chickpeas to stabilise blood sugar and support hormone balance
• healthy fats from feta to aid hormone production and nutrient absorption
• fibre, antioxidants, and polyphenols from vegetables and pomegranate to support gut health and immunity

When meals are balanced, your body feels safer, calmer, and better resourced — which is essential for hormonal health, steady energy, and resilience.

Nourishment isn’t about restriction.
It’s about giving your body what it actually needs to function well.

protein isn’t just about muscles — it’s about resilience.for women, especially in midlife, protein plays a key role in m...
12/02/2026

protein isn’t just about muscles — it’s about resilience.

for women, especially in midlife, protein plays a key role in maintaining muscle mass, protecting bone density, supporting hormone balance, and keeping energy levels steady throughout the day.

including protein at every meal helps reduce blood sugar spikes, supports immune function, and improves recovery — whether that’s from exercise, stress, or daily life.

strength isn’t built by eating less. it’s built by nourishing enough.

magnesium is one of the most overlooked nutrients for modern stress.it plays a key role in calming the nervous system, s...
11/02/2026

magnesium is one of the most overlooked nutrients for modern stress.

it plays a key role in calming the nervous system, supporting muscle relaxation, and helping regulate stress hormones. when life feels busy, overwhelming, or emotionally heavy, your magnesium needs often increase.

low levels have been linked to increased anxiety, poor sleep, tension, and fatigue — especially in women navigating high stress, perimenopause, or burnout.

supporting your nervous system isn’t about doing more. sometimes it’s about replenishing what your body quietly uses up each day.

Taking a little time to prep your meals makes eating healthy so much easier. Chop your veggies, cook some protein, and h...
10/02/2026

Taking a little time to prep your meals makes eating healthy so much easier. Chop your veggies, cook some protein, and have nourishing options ready to go—it’s all about making good choices effortless! 💛

_____

Let’s talk fiber — the gut-loving, hormone-balancing, blood sugar–stabilizing nutrient most of us aren’t getting enough ...
09/02/2026

Let’s talk fiber — the gut-loving, hormone-balancing, blood sugar–stabilizing nutrient most of us aren’t getting enough of.

Fiber does so much more than keep things moving 💩 (although that’s important too). It helps:
✨ Feed your good gut bacteria (hello prebiotics)
✨ Support healthy estrogen clearance
✨ Stabilize blood sugar and reduce cravings
✨ Keep you fuller for longer
✨ Support detoxification and clear skin

And the best part? You don’t need fancy powders or supplements. Just real, whole foods — like the ones in this post

- Aim for 25–30g of fiber per day
- Build meals around plants
- Include a mix of soluble + insoluble fiber

Your gut, mood, and hormones will thank you 🙌
Save this post as a reminder to add some of these to your next shop!

A little food prep goes a long way when it comes to staying consistent with your nutrition goals.✔️ Less stress✔️ More e...
06/02/2026

A little food prep goes a long way when it comes to staying consistent with your nutrition goals.
✔️ Less stress
✔️ More energy
✔️ Balanced meals on hand when life gets busy

This combo?
🥗 Avo, feta & veg salad
🥕 Carrot sticks + hummus
🍓 Fresh fruit for natural sweetness

Because eating well should feel easy.

lovely words from one of my gorgeous clients 💜Thank you to all my clients for trusting me with their health and well-bei...
05/02/2026

lovely words from one of my gorgeous clients 💜

Thank you to all my clients for trusting me with their health and well-being.

Remember, your health is your wealth, so invest in it wisely! If you're looking for extra support with your health journey, feel free to contact me!

Let's work together to achieve your health goals!
___

Protein is important — but it’s not the whole picture.This breakfast supports energy and hormones by combining:• protein...
04/02/2026

Protein is important — but it’s not the whole picture.

This breakfast supports energy and hormones by combining:
• protein from eggs
• healthy fats from avocado and nut butter
• carbohydrates from fruit for fuel
• fibre from berries to support digestion

Skipping carbs at breakfast can leave you feeling flat, foggy, and craving sugar later in the day.
Balance early = steadier energy all day.

04/02/2026

Sarcopenia is far more common than many people realise and it is not just about ageing, it is about muscle, strength, and physical function. 💪💪💪

In this podcast, I am joined by to unpack the science of sarcopenia, including how chronic inflammation accelerates muscle loss, why diet quality matters, and how resistance training remains foundational for prevention and treatment. 🏋️♂️

The discussion explores research linking dietary inflammatory patterns, gut microbiome health, and probiotic supplementation with muscle mass and function. Dr Crowe also shares practical guidance on protein requirements in older adults, the role of vitamin D, and evidence-based supplements such as creatine, leucine and its metabolite β-hydroxy-β-methylbutyrate (HMB).

This is a clinically rich, clearly explained conversation that equips health care practitioners with actionable strategies to support healthy ageing, maintain muscle mass and strength, reduce falls risk, and preserve independence in older clients..

To listen, head to your fav podcast platform and search "FX medicine, Dr Tim Crowe" and let me know the number one insight Tim shared.

PS. I know just one insight is a little mean, he shared so many 😀

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Balmain Sports Medicine, 118 Victoria Road
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GIRLS FROM STUDIO YOU

Studio You was founded on the collaborative desire to help women and children with naturopathy, homeopathy, and evidence-based medicine provided by Emma Sutherland, a highly experienced naturopath, nutritionist, author and speaker, as well as the wider Studio You team. Emma is multi-faceted naturopathic practitioner with a vast array of both clinical and business skills. A little energizer bunny, she lives by the motto “be what you love, do what you love”.

Emma believes every woman has the right to live a life filled with Mojo, to have that bounce in their step which comes from feeling strong, well and healthy. She has honed her craft and continues to update her knowledge constantly, looking for new ways to present that knowledge, be it at Studio You, an online program, through the media, a speaking event, or health retreats.

A huge passion is found in Emma’s love of mentoring and supporting other practitioners. Her team aims to provide clients with true collaborative care, and both educate and inspire women to exceptional health.

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