Renee Lynch Naturopath

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Renee Lynch Naturopath

A personalised approach to guide and inspire you towards optimal health for you and your family. Mama & BHSc Naturopath 🌿

21/11/2025

Videos like this get me in the feels.

And hit even harder on the days when mumming feels looong and you feel under appreciated. When their big little feelings are hard to regulate.

I don’t know if the dads have these same feelings. We grow these tiny humans and our bodies expand and change and grow. Our postpartum breaks us apart and puts us back together again and we feed and soothe these little people. We make the breakfasts and pack the lunches and kiss the scraped knees. We mediate friendships and are the taxi to after school activities.

We give everything, selflessly, but sometimes forget OURselves.

They get bigger and many women get smaller…

I have many ‘whys’ and this video highlights one of them. The strength to be able to pick my girls up beyond early childhood. To have an extended period of time where I CAN pick them up if I want to or need to.

My advice to you is this ~ these years are busy, you will be needed during this time more than you ever will in your entire life. It’s messy, it’s brutal, it’s beautiful and it requires energy that needs to be replenished.

Your health, strength and vitality need to be put on the to-do list too. If you fall, everyone falls.

Eat the food. Lift the weights. Work on your nervous system.

Get strong so that this last pick up can be way further away than you think x

19/11/2025

This chicken 😘👌🏼

I got inspired by a TikTok recipe and decided to make a version using what I had.

Chicken:

I meal prepped this and used about 6 thighs, but for 1 meal you could get away with 4. My chicken is skin on thighs from , the skin is the best part, if you remove it we cannot ever be friends.
2 Tbsp Dijon
2 Tbsp Honey
Zest of 1 lemon
2 x Lemons Juiced
1 tsp Garlic & Onion Powder
2 tsp dried oregano
4 Cloves Garlic, Minced

Dressing:
1/3 cup olive oil
80g feta crumbled
2 tsp oregano
1 tsp garlic powder, onion powder
1 Tbsp honey
2 Tbsp balsamic vinegar
2 tsp Dijon

Salad: can be anything you want really
Cabbage
Snow peas
Cucumber
Quinoa
Mint
Parsley

Marinate your chicken.
Prepare your salad.
Grill your chicken.
Make your dressing.
Assemble.
Eat 😘

I’ve meal prepped this for lunches this week. I only dress it when I’m ready to eat it to keep things fresh. The flavour of the chicken is bomb. It would also be amazing with a grilled zucchini, herb and quinoa salad if your digestion handles cooked vege better.

18/11/2025

I’m halfway through my most important decade 💥

My youngest daughter is 3YO and my postpartum has most definitely collided with this impactful decade. But I am grateful for having the foundations in place that have supported bone density and muscle growth (lifting weights 4 x week), nutrition aimed at supporting both of these things as well as helping to keep my nervous system in check… because you must understand that for your nervous system to be balanced you need to be a well fed woman?!

36 to 46 is when your body starts catching up with the habits you’ve been keeping.

But the most beautiful thing about this message is that you can start now by eating enough protein, lifting weights, regulating your nervous system… and it’s going to have a positive impact.

The Lancet tells us that this decade matters… and my message to you is that you matter too. Comment or DM ‘ready’ to book a Free 15-Minute Discovery Call x

14/11/2025

Today I under ate protein and here’s what happened ⤵️

If you’re not already please give me a follow . I share content that encourages women to nourish themselves first 🧡

✅ Had a solid breakfast
✅ Had an early lunch because of a lengthy appointment which wouldn’t allow me to eat - it lacked protein as it was on the run
❌ Went grocery shopping while hungry (not hydrated enough also)
❌ Munched on a “healthy” lunchbox snack while walking the aisles with my daughter - 15 mins later bloating and intense stomach pains which, 5 hours later are still lingering

When you don’t eat enough protein your blood sugar levels go haywire and you’ll scramble for anything to try and regain the balance. But often the things our brain seeks are not what the body needs.

Sharing this in case you live daily with these feelings in your tummy. It’s not normal and it’s not nice. Always humbling to be reminded of why I do what I do x

Please send me a DM if this resonates and you’d like a free discovery call to talk things through.

10/11/2025

This is a flex ⤵️

Waking up with an appetite and enjoying a breakfast that fuels you for the day ahead. A breakfast that balances your blood sugar levels and leaves you feeling satiated. Then you have your coffee and are experiencing the actual benefits of caffeine.

You know how busy the day can get so you’ve mapped out your lunches for the week. Some days there’s enough for leftovers but you have a plan for when that’s not going to happen. This means you’re no longer having an afternoon crash/3pm binge sesh.

You lift weights, aim to get your daily steps in and a couple of times a week you do a true HIIT session (30 seconds ALL OUT, rest 2-3 mins, repeat 3-4 x). You’re pushing yourself enough in those small HIIT sessions that your body adapts to the stress and is positively impacted.

You understand that being under muscled in older age is going to be detrimental to your health so you go all in on building muscle. Then you realise that muscle is what actually gives your body shape.

You nurture your nervous system like she’s the most precious thing you own. You calm your breath, you meditate, you tune in to your body’s cues.

All of this is doable (I do it), I’m a work in progress but that’s the best part.

If you want to make changes to your health but don’t know where to start, DM or comment Ready and we can book a FREE 15-minute discovery call x

04/11/2025

That’s if I had to narrow it down.

Of course there is so much more. I could tell you how important hydration is, nervous system regulation, knowing EXACTLY how much protein/carbs/fats you require.

But the stuff above, that’s a really wholesome place to start. And the most important one on there is the last slide 🧡 Hardest and biggest work you’ll ever do that one. And truly… you deserve it.

Get cracking and report back after 4 weeks 🫱🏼‍🫲🏾

03/11/2025

You’re going to want to save this one.

The most delicious, flavour packed, succulent chicken. I was shocked that my children ate it. The flavour packs a punch which usually makes them turn their noses up, but I was shook.

Make sure you factor in leftovers and times the recipe by 1.5-2 so that you’re sorted.

1kg chicken thighs, I use boneless skin ON thighs. They are the BEST
2 Tbsp smoked paprika
2 Tbsp dried oregano
Zest and juice of a lemon
1 tsp salt
3 Tbsp olive oil
4 Tbsp tomato paste
6 or more cloves of garlic, crushed

Mix this up and stir it through the chicken. I let mine marinate for 4 hours, do what you can.

Preheat oven to 220C. Line the chicken on a wire rack and bake for 30 minutes or until the internal temp is 74C.

Yoghurt drizzle

1/2 cup full fat Greek yoghurt
1/4 cup packed mint leaves
2 spring onions, white ends
Juice of one lime (sub lemon if you need)
1/2 a fresh jalapeño or 2 Tbsp of jarrred
Generous pinch of salt

Blitz your yoghurt ingredients in a high-powered blender.

Choose your sides:
Quinoa, rice, flat breads, cucumber and mango salad, red cabbage and mint salad.

This is going to taste even better tomorrow.

31/10/2025

If I could wave a magic wand 🪄

I’d make sure every woman was well nourished. Because small, under fed and over exercised is a recipe for disaster as we age. Throw motherhood in the mix and you’ll end up feeling exhausted, ragey and like a shell of the woman you once were.

We must first feed and nourish ourselves so that we have the capacity to give to others.

You are the example for your children. If you give yourself up for motherhood, you’d better believe the girls will follow in your footsteps and the boys will seek a partner who does the same.

Start prioritising your breakfast and planning your lunches and put yourself at the top of your to-do list.

Don’t know what to eat for breakfast? Comment ‘guide’ and I’ll send you a week’s worth of ideas.

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https://www.reneelynchnaturopath.com.au/

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