Sanatio Naturopathy

04/01/2026

Let’s make skincare… but for breakfast 🍳🥣
Because clear, calm skin starts from the inside out.

This bowl is doing more for your skin than any serum 👇

🌾 Oats
A powerhouse of soluble fibre to feed your gut bacteria and support steady blood sugar. Balanced blood sugar = calmer hormones = less acne.

🍳 Eggs
High-quality protein for skin repair and glow, plus choline to support liver detox and hormone clearance (huge for hormonal acne).

🥛 Soy milk
Provides phytoestrogens that gently support oestrogen balance — especially helpful when acne flares around your cycle.

🍎 Stewed apples
Rich in pectin, a prebiotic fibre that supports gut motility, toxin elimination and skin clarity. Gentle on digestion, powerful for the microbiome.

✨ Cinnamon
Improves insulin sensitivity and keeps blood sugar stable — critical when acne is driven by insulin or androgen spikes.

🌿 Turmeric
Anti-inflammatory skin support, calming redness and helping take the “heat” out of acne from the inside.

This bowl delivers:
✔️ ~15 g fibre (gut + hormone support)
✔️ ~25 g protein (skin repair + satiety)

Sometimes ill also add collagen for extra protein

Skin care isn’t just what you put on your face — it’s what you eat consistently.

Save this, try it, and let your skin feel the difference.

Acne | Gut health | PCOS

31/12/2025

Farewell 2025 and a scroll though my camera roll.

It was a big year for travel and exploring. With my husband wanting to go home to Ireland and 3 months away.

Lots of fun but the 3am days to see clients was exhausting.

Clinic thrived.

We bought a house

Got somewhat settled down south

Girls learnt to ride their bikes

Highlights
- Nyepi in Bali
- Friends in Ireland
- Berlin for a boogie 🕺 Alana 💫
- Mozart orchestra Vienna
- Plitvice Lakes National Park Croatia
- Swim in Lake Bled Slovenia
- Starting my vegetable patch

Here’s to 2026 🎉

29/12/2025

High testosterone isn’t just a PCOS thing.
I see it all the time with chronic stress and insulin resistance too. It can also happen with low progesterone and oestrogen.

When testosterone is running high, it can show up as 👇
🧴 Oily skin + persistent acne (especially jawline/chin)
💇‍♀️ Hair thinning or shedding on the scalp
🧔‍♀️ Excess facial or body hair growth
🌙 Cycle changes
🍒 Reduced breast fullness (yes, hormones influence this too)

Why this matters → testosterone increases sebum production and thickens skin cells, creating the perfect environment for congestion and inflammation.

The goal isn’t to “shut hormones down” — it’s to restore balance 🌿

These are some of my go-to naturopathic supports when testosterone needs gentle regulation (always best guided by testing):

🌸 Peony
Supports hormone balance and helps moderate excess androgens.

🌱 Liquorice
Helps reduce testosterone production and supports adrenal stress pathways.

🍄 Reishi
Lowers the impact of androgens on the skin + calms the stress response.

🍵 Green tea (EGCG)
Anti-inflammatory, supports insulin sensitivity and reduces androgen activity.

🔩 Zinc
Supports skin healing, sebaceous gland regulation and healthy hormone metabolism.

If this sounds like your skin, your body is giving you clues — not failing you.

Clear skin starts with understanding why.
Save this, share it, or comment below if you want help working out what’s driving your acne ✨

29/12/2025

High testosterone isn’t just a PCOS thing.
I see it all the time with chronic stress and insulin resistance too.

Also if progesterone and Oestrogen are low.

When testosterone is running high, it can show up as 👇

🧴 Oily skin + persistent acne (especially jawline/chin)

💇‍♀️ Hair thinning or shedding on the scalp

🧔‍♀️ Excess facial or body hair growth

🌙 Cycle changes

🍒 Reduced breast fullness (yes, hormones influence this too)

Why this matters → testosterone increases sebum production and thickens skin cells, creating the perfect environment for congestion and inflammation.

The goal isn’t to “shut hormones down” — it’s to restore balance 🌿

These are some of my go-to naturopathic supports when testosterone needs gentle regulation (always best guided by testing):

🌸 Peony
Supports hormone balance and helps moderate excess androgens.

🌱 Liquorice
Helps reduce testosterone production and supports adrenal stress pathways.

🍄 Reishi
Lowers the impact of androgens on the skin + calms the stress response.

🍵 Green tea (EGCG)
Anti-inflammatory, supports insulin sensitivity and reduces androgen activity.

🔩 Zinc
Supports skin healing, sebaceous gland regulation and healthy hormone metabolism.

If this sounds like your skin, your body is giving you clues — not failing you.

Clear skin starts with understanding why.

Save this, share it, or comment below if you want help working out what’s driving your acne ✨

28/12/2025

Before your meal… try this simple gut + skin ritual 🍋

🥤 Water + Apple Cider Vinegar
→ Can reduce your blood sugar spike by ~20%
→ Supports insulin sensitivity (hello calmer breakouts)

✨ Add Turmeric
→ Helps calm inflammation in the skin + body
→ Supports the liver, immune system & mood
→ Gentle on the gut

🔥 Add Black Pepper
→ Increases turmeric absorption by up to 2000%
→ Turns it from “nice idea” into actually effective

🌿 Add Ginger
→ Stimulates digestion & appetite
→ Reduces bloating + gas
→ Soothes the stomach and helps calm IBS-type symptoms

This is one of my favourite low-effort, high-impact habits for:
✔️ gut health
✔️ energy
✔️ blood sugar
✔️ acne-prone skin

Simple habits > complicated protocols ✨

Save this for later or share with a friend wanting to start their day on the right foot.
Follow along for more gut, hormone & skin-supportive ideas 🌿

For any questions it’s Niamhs artwork. Acrylic on canvas, 30cm x 20cm her sister and a dog. She isn’t currently taking commissions.

27/12/2025

The root cause of acne is rarely just one thing.

Acne is multifactorial — and that’s why quick fixes so often fail.

Yes, topical triggers can irritate the skin:
🧴 the wrong skincare
😴 a dirty pillowcase
🤏 picking
☀️ sunscreen reactions

But those things are rarely the cause of chronic, inflamed, persistent acne.

What I see in clinic again and again is acne being driven from the inside:

🧠 Hormones (androgens, oestrogen balance, insulin)
🦋 Thyroid dysfunction
⚡ Chronic stress & nervous system dysregulation
❤️‍🔥 S*x hormone signalling (it’s not just “high testosterone”)
🧬 Nutrient deficiencies and excesses
🦠 Gut health issues like:

Low stomach acid

SIBO

H. pylori

Bacterial imbalances & poor detox pathways

All of these can increase inflammation, sebum production, congestion, and impaired healing — the perfect storm for acne.

This is why treating acne like a surface-level problem keeps people stuck.

Clear skin comes from understanding why your body is inflamed — and supporting it properly.

Acne isn’t random.
Your skin isn’t “misbehaving.”
It’s communicating.

And when you listen properly, that’s when real healing starts 🌿

Save this for later or send it to someone who’s tried everything and is still breaking out 🤍

26/12/2025

🩶 Some photos and words from our lovely clients.

🩶 If you’re wanting clear skin, more energy, a calm digestion, regular stress free cycles and better moods. Let us help.

🤍 We support all aspects of health, we work with pathology testing to get to the root cause of your symptoms.

🤍 Lindsay. All things skin and women’s health

🤍 Bec. All things skin and gut health

🤍 Tasha. All things skin and mental health

Working with us, we collaborate and go over cases as a team, so you get three minds working on your case.

Want to book? Comment consult below x

Acne. Eczema. Peri oral / ocular dermatitis. Energy. Fatigue. Anxiety. ADHD. Thyroid. Gut health. PCOS. Endometriosis. Adenomyosis. Allergies. Hair loss. Libido.

26/12/2025

22/12/2025

I’ve tried so many wellness trends, I’d even say almost every one. some were truly life improving and others were a waste and money or straight out harmful

So here’s me breaking them all down. Some supported my skin, mood, energy, hormones and sanity (and what completely missed the mark) No gatekeeping, just honest feedback ;)

Have I missed any, add below and I’ll let you know what I think. 💭
Hormone Health | Women’s Functional Medicine Practitioner | PCOS | Rating Health Trends | Holistic Medicine | Balanced Blood Sugar | Acne

21/12/2025

🌱 Fibre doesn’t break down — and that’s exactly why it’s powerful

Fibre isn’t meant to be digested by you.

It feeds your beneficial gut bacteria 🦠 — and that’s how it supports your gut, hormones, skin, and mood.

If you’re eating fruit, vegetables, legumes, or seeds and you feel:
• 😖 bloated
• 💨 gassy (which is also a normal thing!!)
• 🚽 constipated or loose
• 🤢 uncomfortable

The problem is rarely the food itself.
It’s usually how your body is responding to it.

Common reasons I see in the clinic:
• low stomach acid
• visceral hypersensitivity
• SIBO
• gut dysbiosis
• parasites

Avoiding fibre might calm symptoms short-term…
but it doesn’t fix the root cause

Fibre is one of the most well-researched tools we have for long-term health:
• ❤️ lowers cardiovascular disease risk PMID 18842802
• 🍬 improves blood sugar & reduces type 2 diabetes risk PMID 29378044
• 🧠 feeds SCFA-producing bacteria (key for gut lining + inflammation) PMID 36557760
• 🤧 reduces allergy risk PMID 39614888
• 🎗️ lowers risk of several cancers PMID 37299507
• 😊 supports mood PMID 36692989

If fibre “doesn’t agree with you, that’s information, not a reason to cut it out.

Your gut isn’t broken — it’s asking for support, not restriction 🌿

Save this for later or send it to someone who thinks fibre is the problem 👀

FYI OP is howtocarnivore and jordinary.life They do sell a carnivore program

19/12/2025

As we head into the holiday season it can be a time of worry, around food, how your skin will react and your symptoms worsening. Often the worry is worse for you than the food!

Remember it’s just few days in the whole year and the best thing to do is relax, enjoy the time with your friends and family and come back to your routine when you are ready!

Going back to basics
Water
Rest
Sleep
Protein & fibre
Movement in between can be a great way to balance the changes.

Happy holidays 🎅🏼 🎄

16/12/2025

👩🏼 Low oestrogen doesn’t always look obvious — and it’s often missed.

These are the signs I see most often in clinic 👇

Signs of low oestrogen:

Dry or dull skin, slower healing

Acne that worsens post-ovulation or pre-period

Vaginal dryness or discomfort

Low libido

Poor sleep or early morning waking

Anxiety, low mood, or feeling flat

Brain fog, poor focus

Hot flushes or night sweats (not just in perimenopause)

Irregular, light, or skipped periods

Hair thinning or increased shedding

Joint aches or poor recovery from training

Why oestrogen can be low:

Post-partum and while breastfeeding

Low body weight or under-fueling

Chronic stress or over-training

Hormonal birth control (during or after coming off)

Premature ovarian insufficiency / failure

Perimenopause and menopause

Gut or liver dysfunction affecting hormone recycling

How we support oestrogen naturopathically 🌿

This is never about “forcing hormones up” — it’s about creating the right environment for your body to produce and use them properly:

🍎 Ensuring adequate calories, carbs, and healthy fats

💫 Liver support for hormone metabolism (not over-detoxing)

🧘🏽 Stress and cortisol regulation

💊 Nutrient repletion (iron, zinc, B vitamins, iodine where appropriate)

🌿 Cycle-specific herbal support when indicated

🩸 Testing first — always

If you’re wondering whether low oestrogen could be behind your symptoms, testing gives clarity fast.

Comment “TANGO” below and I’ll send you my hormone testing guide 💌