Dr Andrea Robertson - Osteopath, Naturopath, Nutritionist, Adelaide (2025)

02/09/2025

🥕🥦 Dinner in minutes? Yes please!

This Quick Vegetable Stir Fry is fresh, colorful, and on the table faster than takeout. 🌱✨

Perfect for busy nights when you still want something nourishing, tasty, and made with love. 💚

👉 Who else needs quick + healthy meals like this in their weekly rotation?
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INGREDIENTS:
For the sauce:
● 1 tbsp. tahini
● 1 tbsp. toasted sesame oil
● 1 tsp. white miso paste
● 1 lime, juiced

For the stir-fry:
● 6 ⅓ oz. (180g) rice noodles
● 1 tsp. toasted sesame oil
● 1 large carrot, spiralized
● 1 zucchini, spiralized
● ½ cup green peas, frozen
● 1 tbsp. sesame seeds
● coriander, to serve
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METHOD:
● Mix all the sauce ingredients.
● Cook noodles according to instructions on the packaging, then set aside.
● Spiralized the carrot and zucchini. However, if you don’t have a spiraliser, then just grate them using the large holes.
● Heat 1 tsp. of sesame oil in a large skillet over medium heat. Add in the carrot and zucchini noodles and cook for 3-4 minutes. Next, add in the green peas, sesame seeds, and cooked noodles. Mix well and cook for another 3-4 minutes.
● Finally, add in the sauce and cook for a final 2-3 minutes until warmed through. Serve with fresh coriander.
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Enjoy!
Andrea x
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PS. I have a 12 Week Program designed to help women over 35 balance hormones, reduce inflammation and lose belly fat when everything they have tried doesn't work anymore. I use a simple science-backed approach, so they can fit back into their clothes, feel great and thrive with energy and body confidence. Book a Discovery call with me here: www.andrearobertson.health/12WeekProgram

28/08/2025

You're not alone.
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Many women in their 40s and 50s find themselves dealing with unexpected weight gain, mood swings, and energy crashes.
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You're doing everything "right" - watching your diet, exercising regularly - but nothing seems to work like it used to.
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Here's the thing: traditional weight loss methods often fall short during menopause because they don't address the root cause - hormonal changes.
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What you need is a hormone-balancing approach, and that's when you'll start seeing results.
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Here's how to regain control:

1. Prioritise sleep: 🛌🏻
It sounds simple, but it's not always! Quality sleep is crucial for hormone balance. Aim for 7-9 hours per night. Create a relaxing bedtime routine and stick to a consistent sleep schedule.
This isn't just about feeling rested; it's about giving your body the time it needs to regulate cortisol and other hormones that affect weight and mood.
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2. Rethink your exercise routine: 🏃🏻‍♀️
High-intensity, high cardio, workouts can actually increase cortisol levels, exacerbating menopausal symptoms.
Instead, focus on strength training and calming activities like yoga or walking. This approach helps maintain muscle mass, boost metabolism, and reduce stress on your body.
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3. Nourish your body with the right foods: 🥗
Ditch the restrictive diets. Your body needs nutrient-dense foods to support hormone production. Include plenty of healthy fats, lean proteins, and fibre-rich vegetables.
Don't forget your hydration - it's essential for hormone transport and cellular function.
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4. Manage stress effectively: 😖
Chronic stress can wreak havoc on your hormones. Incorporate stress-reduction techniques like meditation, deep breathing, or journaling into your daily routine.
Self-care isn't selfish - it's necessary.
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5. Consider targeted supplementation: 💊
Certain supplements can support hormone balance during menopause.
However, it's crucial to work with a healthcare professional (like me!) to determine what's right for you.
One size doesn't fit all when it comes to supplementation.
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When your hormones are happy and balanced, that's when you'll start feeling like yourself again - energised, focused, and in control of your body.
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That's how my client Kristy (I shared a testimonial from her yesterday!) went from feeling constantly achy and frustrated with stubborn weight gain to losing 6 kilos and regaining vibrant energy levels again.
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This hormone-balancing approach is also what is helping me navigate my own perimenopause journey with very minimal symptoms.
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If you're ready to reclaim control of your body and flow through peri/menopause with grace, this is the work I do in my 12-week "Whole Health Solution - Elevated" program.
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If you'd like to know more, book in a complimentary Discovery Call with me, www.andrearobertson.health/12WeekProgram
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Andrea x

26/08/2025

✨ Comfort food with a plant-based twist! 🍝 Our Tempeh Bolognese is hearty, rich, and packed with protein - the perfect wholesome dish to nourish your body and soul. 🌱💚

INGREDIENT:
● 8 oz. (225g) penne, uncooked
● 1 tbsp. olive oil
● 3 cloves garlic, minced
● 1 medium onion, chopped
● 1 red capsicum, chopped
● 7 oz. (200g) tempeh, crumbled
● 14 oz. (400g) can chopped tomatoes
● 2 tbsp. tomato puree
● 1 tbsp. apple vinegar
● 1 tsp. mixed herbs
● fresh basil, for serving

METHOD:
● Cook pasta according to instructions on the packaging.
● Heat olive oil over medium-high heat in a large pan. Add garlic and onion and sauté until fragrant, for about 3-4 minutes. Add in capsicum and crumbled tempeh and sauté for another 5 minutes.
● Reduce heat to medium-low and add chopped tomatoes, tomato puree, vinegar and mixed herbs – season with salt and pepper. Bring to boil and let it simmer for 5-6 minutes or until heated through.
● To serve, divide pasta and Bolognese between plates and garnish with basil.

Enjoy!
Andrea x

PS. I have a 12 Week Program designed to help women over 35 balance hormones, reduce inflammation and lose belly fat when everything they have tried doesn't work anymore. I use a simple science-backed approach, so they can fit back into their clothes, feel great and thrive with energy and body confidence. Book a Discovery call with me here: www.andrearobertson.health/12WeekProgram

21/08/2025

hy Women Need to Lift Heavy as They Age 🏋🏻‍♀️
As oestrogen levels drop during perimenopause and menopause, women lose a key anabolic hormone. This makes it harder to preserve muscle mass and regulate metabolism. Heavy weight training steps in to replicate the anabolic effects oestrogen once provided.
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Heavy Weight Training for Lean Muscle Mass 💪🏻
Lifting weights challenges your muscles to adapt, helping to maintain and build lean muscle mass. This is essential for preventing muscle loss that often occurs with declining oestrogen.
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“What is Heavy? It’s Different for Everyone.” 🤔
Heavy lifting means working with weights that feel challenging for you, not comparing to others. Start where you are and focus on gradually increasing the weight as you build strength. Don’t be deterred—what matters is progressive overload.
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Prioritise Protein to Fuel Muscle Growth 🥩
Consuming enough protein (20-30g per meal) is essential for muscle repair and growth, especially as oestrogen levels decline. Combined with strength training, protein helps maintain lean muscle and supports metabolic health.
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Heavy Lifting + Protein = Stronger, Healthier You ❤️‍🩹
Lifting heavy weights and consuming enough protein create a potent external anabolic environment. This helps women maintain muscle mass, improve metabolic function, and stay strong as they age.
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Join our 12-week Nutrition, Mindset, and Movement Program. It is designed specifically for women over 35 to break free from the dieting cycle. Using simple, science-backed strategies, you’ll learn how to lose weight, keep it off, and feel confident, energised, and comfortable in your clothes again.
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📞 Book a Discovery call with me, www.andrearobertson.health/12WeekProgram
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Andrea & Shari xx

16/08/2025

Perimenopause & Sleep: Why You're Exhausted But Can’t Stay Asleep

Sleep changes in your 40s? You're not imagining it — fluctuating hormones are often behind the sudden 3am wakeups and restless nights.
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1️⃣ Oestrogen & Sleep Quality
Oestrogen supports deep, restorative sleep by boosting serotonin and calming brain activity.
As levels decline in perimenopause, women report lighter sleep, more night waking, and increased sensitivity to noise and temperature.
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2️⃣ Progesterone & Nervous System Calm
Progesterone is a natural sedative — it helps you fall asleep and stay asleep.
In perimenopause, as ovulation becomes irregular and progesterone drops, you may feel more anxious, wired at night, and have trouble settling your mind.
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3️⃣Cortisol & Early Morning Waking
Poor blood sugar balance and rising cortisol levels can spike around 3–4am.
This is especially common in perimenopause due to increased stress sensitivity and hormonal imbalances.
🧠 Result: Wake-ups with a racing mind or hot flush.
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4️⃣ Gut Health, Melatonin & Inflammation
Melatonin (your sleep hormone) is produced from serotonin — most of which is made in the gut.
Gut inflammation, histamine overload, or poor detox pathways can all impact melatonin production and sleep cycles.
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5️⃣ Support Sleep During Perimenopause
● Prioritise protein to stabilise blood sugar
●Reduce alcohol (it worsens night waking!)
●Include magnesium-rich foods or a supplement
●Use sleep hygiene strategies AND support your hormones
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Join Our 12-Week Program
Struggling with sleep in perimenopause? You’re not alone — and you don’t have to navigate it alone.
Our 12-week program dives deeper into:
💤 Hormonal support for better sleep
🥦 Nutrition for calming inflammation
🧠 Mindset tools for stress and sleep
✨ Personalised strategies that work with your body — not against it.
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Click the link to join our next intake - https://www.andrearobertson.health/12WeekProgram
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Andrea & Shari x

13/08/2025

I'm so excited to announce this:

The Inflammation Detox Diet

A 3 Week Program to help You Reduce Systemic Inflammation, Get Healthier & Lose Weight.

Starting Monday 18th August!

It's time to take back control of your health...

You're doing ALL the things you used to do, but it just isn't working anymore.

You feel like you don't understand your body anymore. It really does seem like you're missing something.

And you really do consider yourself a healthy person...but you just seem to have gotten off track lately.

If you're ready to lose weight and get back to the best version of you...

This is the 'Inflammation Detox Diet'.

Link in bio to learn more & join.

$333 or $120/wk - price goes up soon!

Andrea x

08/08/2025

Oestrogen, Histamine & Your Gut: What’s the Link?
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Feeling puffy, itchy, anxious, or reactive mid-cycle or before your period?
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Or noticing symptoms ramp up during perimenopause?
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The interaction between oestrogen, histamine, and your gut microbiome could be behind it all.
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Understanding this trio is a game-changer for hormonal stability.
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Oestrogen Can Trigger Histamine Release
Oestrogen stimulates mast cells, which release histamine.
Around ovulation and before your period, oestrogen peaks - so do symptoms like:
● Bloating or loose stools
● Itchy skin or hives
● Headaches or migraines
● Restlessness or anxiety
● In perimenopause, oestrogen becomes more erratic, which can worsen histamine-driven symptoms.
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Histamine Also Increases Oestrogen
Histamine slows the breakdown of oestrogen, creating a feedback loop:
More histamine → more oestrogen → more histamine.
This can lead to oestrogen excess or dominance signs:
● Heavy periods
● Breast tenderness
● Mood swings
● Sleep disruption
● In perimenopause, histamine may spike unpredictably as oestrogen fluctuates - leading to even stronger responses.
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Your Gut is a Key Regulator of Both
Your gut plays a vital role in breaking down both histamine and oestrogen.
● The oestrobolome (a group of gut bacteria) helps detox excess oestrogen.
● Certain microbes produce DAO, the enzyme that degrades histamine.
● A disrupted gut = poor hormone clearance and histamine overload.
● This is common in perimenopause, when gut health can decline due to age, stress, or inflammation.
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Signs Your Gut May Be Contributing
If your gut isn’t functioning well, symptoms can worsen with your cycle - or during perimenopause.
Look for:
● Cyclical or random bloating, loose stools or constipation
● Sensitivity to wine, cheese, or leftovers
● Anxiety, skin flares, fatigue or sleep issues
● Hormonal headaches or breast pain
● These can all be signs your gut-hormone-histamine axis is out of balance.
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How to Support This System
You don’t need extreme diets or antihistamines.
Support your system with:
● A diverse, anti-inflammatory, whole food diet
● Key nutrients for gut & liver detox (like fibre, magnesium, B vitamins)
● Probiotic and DAO support when needed
● Movement, stress reduction & blood sugar balance
● Our program helps you reduce reactivity, improve gut health, and feel more stable—whether you’re cycling or navigating perimenopause.
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Want to go deeper into the root causes of your symptoms?
Our 12-week program teaches you how to:
● Balance oestrogen + histamine
● Nourish your gut microbiome
● Reduce inflammation with food + lifestyle
● Choose the right oils and nutrients for hormone health
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👉 Click the link to book your free Discovery Call and join our next intake. www.andrearobertson.health/12WeekProgram
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Andrea x

18/07/2025

Acid Reflux: Natural Ways to Support Healing

If you struggle with acid reflux, lifestyle and diet changes can play a huge role in healing your gut and reducing symptoms.

While medications can be helpful in severe cases, natural strategies can address the root causes and support long-term gut health.
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Understanding Acid Reflux & GERD

Acid reflux occurs when stomach acid flows back into the oesophagus, causing discomfort like heartburn, regurgitation, and nausea.

Frequent reflux (twice a week or more) is known as GERD and can lead to long-term damage if left untreated.
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Diet & Food Choices

One of the best ways to manage acid reflux is through diet.
Consider:

● Eliminating trigger foods like caffeine, chocolate, spicy foods, fatty foods, and Following an anti-inflammatory approach like Paleo or Mediterranean
● Trying intermittent fasting (avoiding late-night meals)
● Tracking food symptoms to identify personal triggers
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Lifestyle Changes for Reflux Relief

Simple lifestyle shifts can help reduce symptoms and promote healing:

● Eat smaller meals and chew slowly
● Avoid lying down within 3 hours of eating Elevate the head of your bed while sleeping
● Practice diaphragmatic breathing to strengthen the lower oesophageal sphincter.
● Reduce abdominal pressure through weight management
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Supplements & Natural Support

Certain supplements and natural remedies can help soothe and support digestion:

● Slippery elm & aloe vera: Coat and protect the oesophagus
● Digestive enzymes: Aid in proper digestion
● Probiotics: Support gut microbiome balance
● Zinc carnosine & DGL liquorice: Help repair the gut lining
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Struggling with acid reflux? 🔥

It’s not just about managing symptoms—it’s about addressing the root cause!

In our 12-week Nutrition, Movement, and Mindset Program, we help you understand the why behind your symptoms and give you the tools to support long-term gut health.
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Click the link to book your free Discovery Call and take the first step toward lasting relief! www.andrearobertson.health/12WeekProgram
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Andrea x

12/07/2025

When you're feeling good about yourself, chances are higher that your healthy habits will get a boost – and so will your appearance. 👍🏻
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And, drumroll please🥁
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When you’re crushing your workouts and nailing your meals, your self-love vibes only get stronger and stronger – and you keep looking better all the time.󠀠
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How awesome is that? It’s a never-ending circle of self-love and health.💓
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󠀠Have you experienced this? It’s a beautiful feeling when you take action to improve yourself. And then it’s even better when these actions produce a physical transformation.󠀠
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You’re improving inside and out.󠀠You feel better and you look better – and you just want to keep the momentum going.󠀠If you haven’t experienced this yet, then please trust me: YOU WILL! 🫵🏻
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󠀠I have a 12 Week Program designed specifically for women 35+ to lose weight, keep it off and get on top of hormonal changes, following a simple science-backed approach to reducing inflammation and finding what foods you love that also love you back.󠀠
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This could be just what you need to start you on this magical journey I’m describing. So, join us! I can’t wait for you to start spinning your own circle of life and self-love. 🥰
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󠀠Book a time in my calendar for a complimentary Discovery Call to chat about your health challenges and goals and how I can help: click the link in the comment section
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You deserve it.🥳
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Andrea x

10/07/2025

📌Detox Friendly Diet: What to Avoid 🙅🏻‍♀️
A detox is not a diet. It's about eating real foods and optimising your body's natural detox pathways. Start by avoiding:

● Ultra-processed foods loaded with additives and preservatives.
● Excessive sugars, which can disrupt metabolic processes.
● Refined grains and starches lacking essential nutrients.
● Foods containing synthetic additives/preservatives that overwhelm detox mechanisms.
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Focus on whole, nourishing REAL foods to support detox and well-being.
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📌 Nutrient Rich Foods for Detox Support.
Support your body's detox pathways by incorporating nutrient-rich foods:
● Antioxidants, polyphenols, and flavonoids: Found in fruits, vegetables, nuts, and seeds.
● Minerals like magnesium, selenium, zinc, and manganese: Present in leafy greens, nuts, seeds, and legumes.
● Vitamins C and folate: Found in citrus fruits, berries, and leafy greens.
● Antioxidant and chelating herbs/spices like turmeric, coriander, ginger, cinnamon, and rosemary.
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These foods enhance detox processes, promoting overall health and vitality.
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📌 Sweating for Detox.
Sweating is a potent detoxifier, enhancing circulation and internal temperature to assist with the removal of toxins.
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Sauna sessions are particularly effective in eliminating heavy metals, and activities like exercise not only induce sweating but also support the lymphatic system in efficiently removing toxins from the body.
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📌 Clearing Pathways for Detox󠀠
Clearing elimination pathways is crucial for effective detox.
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The liver filters toxins from the bloodstream, kidneys excrete waste through urine proper bowel function prevents toxin reabsorption.
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Hydration, dietary fibre, and overall wellness practices are essential to support these processes and ensure optimal detoxification.
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📖 If you would like to learn more about how detoxification can help you.. come join my 12-week program. It is designed to help women over 35 end the cycle of dieting, using a simple science-backed approach to losing weight and keeping it off, so they can fit back into their clothes, feel great, and thrive with energy and body confidence.
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Click the link in the comment section to book a Discovery Call 👇🏻
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Andrea and Shari x

08/07/2025

Your mornings just got a whole lot easier (and tastier)! 🥣
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Overnight Vanilla Yogurt Oats - Creamy vanilla yogurt + hearty oats = the perfect grab-and-go breakfast.
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Prep it tonight, thank yourself tomorrow 💛
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INGREDIENTS:
● 1 ½ cup (350ml) vanilla yoghurt, soy or normal
● 5 tbsp. (30g) rolled oats
● 1 tbsp. honey
● 2-4 strawberries, sliced
● 1 kiwi, sliced
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METHOD:
● In the evening, mix the yoghurt and rolled oats, then refrigerate overnight in a jar.
● In the morning, add the honey and mix well. Transfer into serving bowls and serve topped with fresh strawberries and kiwi.
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Enjoy!
Andrea x
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PS. I have a 12 Week Program designed to help women over 35 balance hormones, reduce inflammation and lose belly fat when everything they have tried doesn't work anymore. I use a simple science-backed approach, so they can fit back into their clothes, feel great and thrive with energy and body confidence.
If you'd like to know more, book in a complimentary Discovery Call with me, www.andrearobertson.health/12WeekProgram

04/07/2025

Why Detoxification Matters for Your Hormones
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Your body is constantly breaking down and eliminating hormones like oestrogen through detoxification pathways in the liver.
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If these pathways are sluggish or overburdened, excess or harmful hormone metabolites can build up—contributing to symptoms like PMS, fatigue, heavy periods, and hormonal acne and symptoms of perimenopause.
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Phase 1 & Phase 2 Liver Detox Pathways
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Hormone detox happens in two key liver phases:
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● Phase 1 (via cytochrome P450 enzymes) transforms oestrogen into intermediate metabolites—some helpful, others potentially harmful.
● Phase 2 (methylation, glucuronidation, sulfation) safely packages those metabolites for elimination via bile or urine.
● Both phases must function well to support healthy hormone balance.

The Oestrogen Detox Pathways
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There are three main oestrogen metabolism pathways:
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● 2-OH (protective)
● 4-OH (potentially damaging to DNA)
● 16-OH (proliferative, linked to heavy bleeding & fibroids)
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We aim to favour the 2-OH pathway and ensure Phase 2 detox clears all metabolites efficiently to reduce oestrogen dominance symptoms.
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Signs Your Detox Pathways May Be Stressed
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󠀠Watch for these signs your hormone detox systems need support:
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● PMS, mood swings, bloating
● Heavy or painful periods
● Breast tenderness or cyclical headaches
● Skin breakouts around ovulation or premenstrually
● History of fibroids, endometriosis, or oestrogen-sensitive conditions
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These symptoms often reflect impaired oestrogen clearance—not just high hormone levels.
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How to Support Your Hormone Detox Naturally
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You can enhance hormone clearance through daily practices:
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● Cruciferous vegetables (broccoli, cauliflower, rocket) support Phase 1
● B vitamins, magnesium, choline fuel Phase 2
● Hydration, fibre & daily bowel movements ensure elimination
● Movement & sweating aid lymphatic and toxin clearance
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Your nutrition, mindset, and movement practices all matter here.
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Detox Isn’t a Juice Cleanse – It’s a Daily Habit
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True detox is not about extreme diets or fasts.
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It’s about supporting your body’s natural systems every day—through food, movement, stress regulation, and proper supplementation.
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Inside this program, we help you identify the nutrients and lifestyle shifts that support hormone clearance—so you feel balanced, energised, and in control of your cycle.
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Start your journey with us any Monday!
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Click the link to book a Discovery Call and join our next intake.
www.andrearobertson.health/12WeekProgram
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Andrea & Shari x

Dr Andrea Robertson - Osteopath, Naturopath, Nutritionist

02/09/2025

28/08/2025

26/08/2025

21/08/2025

16/08/2025

13/08/2025

08/08/2025

18/07/2025

12/07/2025

10/07/2025

08/07/2025

04/07/2025

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