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.

23/12/2025

A healthy relationship with food means all foods are included — even at Christmas.
That looks like nourishing your body with veggies and protein… and enjoying the champagne, pavlova, and shared moments around the table.

Health isn’t about what you eat on one day — it’s about your overall patterns, mindset, and how you feel long-term.

So this Christmas, eat well, eat joyfully, and let go of the guilt. Balance will always find its way back. ✨

The best snacks keep you full and fuelled — not reaching for more 30 mins later.This bowl?🫐 Fruit = fibre + antioxidants...
22/12/2025

The best snacks keep you full and fuelled — not reaching for more 30 mins later.

This bowl?
🫐 Fruit = fibre + antioxidants
🥜 Nut butter + cashews = healthy fats to curb cravings
🥣 Yoghurt + granola = protein + crunch

Delicious and blood sugar-friendly

Lovely words from one of my gorgeous clients 💜Thank you to all my clients for trusting me with their health and well-bei...
22/12/2025

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!
___

🎄Silly season doesn’t mean your plate has to be all sweets & snacksHere’s a simple guide to help you stay full, fuelled,...
19/12/2025

🎄Silly season doesn’t mean your plate has to be all sweets & snacks
Here’s a simple guide to help you stay full, fuelled, and feeling good — even with all the festivities!

The Healthy Plate Rule makes building a balanced meal easy:
🍅 ½ plate veggies & fruit – fibre to support digestion (& keep you regular post-pavlova)
🍗 ¼ plate protein – keeps you full between meals & balances blood sugar
🥔 ¼ plate carbs – for energy (yes, your roast potatoes definitely count)
🥑 Add healthy fats – they help you absorb nutrients & feel satisfied
💧 And don’t forget water – hydration helps with everything from energy to digestion

Let’s enjoy all the food and fun this season brings — while still nourishing our bodies 💫

In the final episode of my 4-part GLP-1 series, I sit down with clinical nutritionist Melissa Laity to unpack the transi...
18/12/2025

In the final episode of my 4-part GLP-1 series, I sit down with clinical nutritionist Melissa Laity to unpack the transition phase that’s too often overlooked.

Because here’s the reality:
• Up to 40% of weight lost on GLP-1s can be muscle
• Appetite + cravings return quickly once stopping
• And without a plan, weight regain is common

The solution?
A structured, evidence-based roadmap that starts before you come off the medication — not after. Melissa and I break it down into four pillars:
✨ Nutrition
✨ Movement
✨ Lifestyle
✨ Habit foundations

Whether you're currently on GLP-1s, planning to start, or preparing to transition off, this episode gives you the framework for long-term success.

🎥 Watch the full episode on YouTube
🎧 Listen on Spotify
https://www.youtube.com/watch?v=zXjC9fKA60I

🎄Christmas Day salad idea: Creamy Cucumber & Dill SaladLight, cooling, and the perfect side dish to cut through all the ...
17/12/2025

🎄Christmas Day salad idea: Creamy Cucumber & Dill Salad

Light, cooling, and the perfect side dish to cut through all the heavier mains. This one’s crisp, creamy, and packed with flavour — a total crowd-pleaser 💚

Here’s how to make it:
🥒 2 large cucumbers, thinly sliced
🧅 1 small red onion or 2 shallots, finely sliced
🌿 2 tbsp fresh dill, chopped
🧄 1 small garlic clove, crushed (optional)
🍋 Juice of ½ lemon
🥣 ½ cup Greek yoghurt
🧂 Salt & pepper to taste

To make:

Thinly slice cucumbers and onion, then toss with a pinch of salt and let sit 10 mins.

Pat dry or squeeze lightly to remove extra moisture.

Mix yoghurt, lemon juice, garlic, dill, salt and pepper in a bowl.

Add cucumbers & onion, toss to coat, and chill before serving.

Perfect with roast meats, seafood or as part of a grazing spread

This time of year isn’t about rigid food rules or “getting back on track.”It’s about slowing down, sharing meals, laughi...
16/12/2025

This time of year isn’t about rigid food rules or “getting back on track.”
It’s about slowing down, sharing meals, laughing with your people, and making memories that last longer than leftovers ever will.

You don’t need permission to enjoy good food and good company — it’s already yours 🎄💛

Mini veggie-loaded frittatas — the easiest way to stay nourished when life gets full.High in proteinPacked with colourfu...
15/12/2025

Mini veggie-loaded frittatas — the easiest way to stay nourished when life gets full.

High in protein
Packed with colourful veg
Portable, satisfying, and freezer-friendly

Make a batch, store in the fridge, and your mornings just got so much easier. Pair with fruit, avocado or toast and you’ve got a balanced plate ready to go 💛

A research finding that should be reshaping how we prescribe GLP-1s to women:➡️ Women lose 28–41% MORE weight than men o...
12/12/2025

A research finding that should be reshaping how we prescribe GLP-1s to women:
➡️ Women lose 28–41% MORE weight than men on the same dose.

As a Sydney-based clinical naturopath of 20+ years, I’ve seen this — but having it confirmed by research is powerful.

Why the difference?
Oestrogen amplifies GLP-1 signalling.
This means:
• Premenopausal women often lose more weight
• Menopause can reduce effectiveness
• Cycles influence appetite + response

But here’s the concern: women also experience more side effects.

Because women already have slower gastric emptying (oestrogen + progesterone), GLP-1s create a double whammy effect.

Bottom line: One size does NOT fit all. Female hormones matter — and should shape how we prescribe, dose, and support women on GLP-1 therapy.

I’ve just released Part 3 of my GLP-1 series breaking down the research in depth. ✨
https://www.youtube.com/watch?v=AmxR-_qiCHA

🎄 Christmas is nearly here… and so is dessert season!If you’re after a healthier sweet treat to bring on the day (or kee...
12/12/2025

🎄 Christmas is nearly here… and so is dessert season!

If you’re after a healthier sweet treat to bring on the day (or keep in the fridge for when the cravings hit), this Healthy Vegan Rocky Road from Whole Food Soul Food Kitchen
is a winner.

Made with:
• 200g dark chocolate (70% or higher)
• 2 tbsp peanut butter (or almond butter)
• 1 tbsp maple syrup (optional)
• 60g almonds (raw or roasted)
• 30g puffed rice or rice bubbles
• 30g dried cranberries (or raisins)
• 50g vegan marshmallows (chopped)

It’s chewy, crunchy, chocolatey, and completely dairy-free — with no refined sugar.
Perfect for festive snacking without the sugar crash ✨

🎁 Keep a tray in the fridge for holiday visitors… or just you.

𝗠𝗼𝘀𝘁 𝗽𝗲𝗼𝗽𝗹𝗲 𝘁𝗵𝗶𝗻𝗸 𝗚𝗟𝗣-𝟭𝘀 𝗹𝗲𝗮𝗱 𝘁𝗼 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀… 𝗯𝘂𝘁 𝗺𝗮𝗻𝘆 𝘄𝗼𝗺𝗲𝗻 𝗮𝗿𝗲 𝗹𝗼𝘀𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲 𝘁𝗼𝗼 — 𝗼𝗳𝘁𝗲𝗻 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗿𝗲𝗮𝗹𝗶𝘀𝗶𝗻𝗴 𝗶𝘁.Muscle loss...
10/12/2025

𝗠𝗼𝘀𝘁 𝗽𝗲𝗼𝗽𝗹𝗲 𝘁𝗵𝗶𝗻𝗸 𝗚𝗟𝗣-𝟭𝘀 𝗹𝗲𝗮𝗱 𝘁𝗼 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀… 𝗯𝘂𝘁 𝗺𝗮𝗻𝘆 𝘄𝗼𝗺𝗲𝗻 𝗮𝗿𝗲 𝗹𝗼𝘀𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲 𝘁𝗼𝗼 — 𝗼𝗳𝘁𝗲𝗻 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗿𝗲𝗮𝗹𝗶𝘀𝗶𝗻𝗴 𝗶𝘁.

Muscle loss is one of the biggest contributors to fatigue, energy dips and plateaus while using GLP-1 medications. And in clinic, I see it happen simply because appetite drops so quickly that protein and nutrient intake falls with it.

𝗜𝗻 𝗣𝗮𝗿𝘁 𝟮 𝗼𝗳 𝗺𝘆 𝟰-𝗽𝗮𝗿𝘁 𝗚𝗟𝗣-𝟭 𝘀𝗲𝗿𝗶𝗲𝘀, I share the steps I use with women to protect muscle, support gut health and keep metabolism steady while on medication. From protein foundations to resistance training and nausea/constipation solutions — these small shifts make a huge difference.

If you haven’t listened to 𝗣𝗮𝗿𝘁 𝟭 yet, I recommend starting there first so you have the essential groundwork before diving into Part 2.

What have you noticed in your body since starting a GLP-1 medication?

🎥 𝗪𝗮𝘁𝗰𝗵 𝗣𝗮𝗿𝘁 𝟮 𝗼𝗻 𝗬𝗼𝘂𝘁𝘂𝗯𝗲: https://lnkd.in/gJQiq2XB
📘 𝗪𝗮𝘁𝗰𝗵 𝗣𝗮𝗿𝘁 𝟭 𝗳𝗶𝗿𝘀𝘁 𝗶𝗳 𝘆𝗼𝘂 𝗺𝗶𝘀𝘀𝗲𝗱 𝗶𝘁: https://lnkd.in/gyxQiS6b

𝗟𝗶𝘀𝘁𝗲𝗻 𝗼𝗻 𝗦𝗽𝗼𝘁𝗶𝗳𝘆:
𝗚𝗟𝗣-𝟭 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 | 𝗣𝗮𝗿𝘁 𝟭 𝗼𝗳 𝟰 - https://lnkd.in/gj7DJxPu
𝗚𝗟𝗣-𝟭 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 | 𝗣𝗮𝗿𝘁 𝟮 𝗼𝗳 𝟰 - https://lnkd.in/g3KNTSpB
What have you noticed in your body since starting a GLP-1 medication?

🎥 𝗪𝗮𝘁𝗰𝗵 𝗣𝗮𝗿𝘁 𝟮 𝗼𝗻 𝗬𝗼𝘂𝘁𝘂𝗯𝗲: https://lnkd.in/gJQiq2XB
📘 𝗪𝗮𝘁𝗰𝗵 𝗣𝗮𝗿𝘁 𝟭 𝗳𝗶𝗿𝘀𝘁 𝗶𝗳 𝘆𝗼𝘂 𝗺𝗶𝘀𝘀𝗲𝗱 𝗶𝘁: https://lnkd.in/gyxQiS6b

𝗟𝗶𝘀𝘁𝗲𝗻 𝗼𝗻 𝗦𝗽𝗼𝘁𝗶𝗳𝘆:
𝗚𝗟𝗣-𝟭 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 | 𝗣𝗮𝗿𝘁 𝟭 𝗼𝗳 𝟰 - https://lnkd.in/gj7DJxPu
𝗚𝗟𝗣-𝟭 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 | 𝗣𝗮𝗿𝘁 𝟮 𝗼𝗳 𝟰 - https://lnkd.in/g3KNTSpB

Address

Balmain Sports Medicine, 118 Victoria Road
Balmain, NSW
2039

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 7pm
Thursday 9am - 7pm
Friday 9am - 5pm
Saturday 9am - 5pm

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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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