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Nourished Natural Health, Bondi Junction (2025)

19/10/2025

DECADENT ALMOND CHOC STRAWBERRY SLICE

This Almond Choc Strawberry Slice is loaded with healthy fats, antioxidants, and hormone-loving ingredients like a glow-boosting scoop of InnerBeauty Collagen, almond butter, and dark chocolate — a delicious way to support your skin, hormones, and cravings.

Ingredients (makes 6–8 slices):
🍫 1 cup melted dark chocolate chips or chopped dark chocolate
🥜 3/4 cup smooth almond butter
🍓 1/2 cup fresh strawberries, chopped (+ extra for topping)
💗 1 scoop InnerBeauty Collagen powder

Method:
1. Mix almond butter, melted chocolate, and InnerBeauty Collagen powder in a bowl.
2. Chop strawberries and place in a lined dish
3. Pour the chocolate mixture on top of the strawberries
4. Add extra strawberries on top, then chill in the fridge or freezer until set.
5. Slice and enjoy!

Cysters, ready to treat yourself and support your hormones? Save this recipe and tag a friend who needs a hormone-friendly dessert! ✨✨

16/10/2025

Just 2 x cups per day of Spearmint tea can help hirsutism?! YES!!! Here's how! 🍃✨

✅ REGULATES ANDROGEN LEVELS: Spearmint is anti-androgenic & reduces testosterone. This means less frustrating symptoms such as hirsutism, hair loss/thinning, acne, infertility, irregular cycles and weight gain

✅ BALANCES FSH, LH AND ESTRADIOL: Improved ovulation, progesterone output, cycle regularity and overall reproductive hormone balance reduces annoying hair growth caused by out of balance hormones.

✅ HAS ANTIOXIDANT PROPERTIES THAT REDUCE INFLAMMATION: Studies show that many cysters deal with low-grade chronic inflammation. Antioxidants in spearmint can significantly lower levels of oxidative stress in the body supporting overall wellbeing.

✅ RELIEVES INDIGESTION, BLOATING & GAS: Poor gut health and impaired detoxification does not support lowering of your androgens as they need a way out of your body (pooping is important for hormones!). Regular consumption of a compound in spearmint tea called ‘carvone’ relieves digestive upset and supports gut health, all leading to better hormone balance and less unwanted hair growth,

I love to mix up a big batch of Spearmint Tea and chill it to add to my smoothies and have as a cold iced tea with lemon. How do you like to have yours? 💚💚💚

14/10/2025

Comment LESS HAIR for my free video series on tackling unwanted hair and hirsutism ⬇️

PCOS facial hair growth (aka hirsutism) is caused by high androgens, like testosterone & DHT. If you feel like you’re always waxing, tweezing, or shaving, here’s what’s really going on:

🚨 What’s triggering it?

❌ High testosterone → Increases facial & body hair growth
❌ Excess DHT (a stronger form of testosterone) → Makes hair grow thicker & darker
❌ Insulin resistance → Raises androgens & fuels unwanted hair growth

✅ How to slow it down naturally:

✔️ Spearmint tea twice daily – Research shows it can lower testosterone naturally! 🍵
✔️ Saw palmetto & zinc – Block DHT & reduce hair growth over time
✔️ Support blood sugar balance – Avoid blood sugar spikes that worsen androgens
✔️ Manage stress – High cortisol can lead to increased androgens

✨ Our AndroEase Plus contains saw palmetto & zinc to help block DHT, and our Androgen Relief Spearmint Tea is the perfect daily habit to help lower androgens naturally! Find them via the link in bio.

Need more support? Comment LESS HAIR for my free video series on tackling unwanted hair and hirsutism ⬇️

09/10/2025

FUDGEY PROTEIN BROWNIES

These rich, fudgy Protein Brownie Bites are a clean treat dream—packed with our Double Choc FloFit Protein, mood-boosting cacao, and hormone-friendly ingredients that support energy, satiety, and blood sugar balance. With zero refined sugar and a deeply chocolatey flavor, they’re the perfect PCOS-friendly snack or dessert to keep you fuelled and glowing from the inside out.

Ingredients (makes 6–8 brownie bites):
🥜 1 cup almond butter (or peanut butter)
🥚 2 large eggs (or flax eggs for vegan)
🍫 1/3 cup unsweetened cacao powder
💪 1/4 cup FloFit Double Choc Protein Powder
🌰 1/4 cup almond flour (or coconut flour)
🍬 1/3 cup monk fruit, stevia, or coconut sugar (to taste)
🥛 1/4 cup unsweetened almond milk (adjust as needed)
🌿 1 tsp vanilla extract
✨ 1/2 tsp baking soda
🧂 Pinch of salt
🍫 Optional: 1/4 cup dark chocolate chips (85% cocoa for lower sugar)

Method:
1. Preheat oven to 175°C (350°F) and line a mini muffin tray or brownie pan.
2. In a bowl, mix cacao powder, protein powder, almond flour, sweetener, baking soda, and salt. Add almond butter, eggs (or flax eggs), vanilla, and almond milk until smooth. Mix to form a thick batter.
3. Spoon batter into the prepared tray and smooth the tops.
4. Top with dark chocolate chips (if using).
5. Bake for 20-25, or until a toothpick comes out mostly clean (a little fudgy is good!).
6. Cool completely before slicing or removing from tray.
7. Slice into desired sizes and enjoy!

This PCOS-approved brownie is the perfect treat for anytime you need a little sweet comfort. Give it a try and don’t forget to tag me when you bake it! 🍫✨

07/10/2025

If you’ve heard any of these, you’re not alone—and it’s time to call them out!

🚩 “Just lose weight and it’ll fix itself.”

❌ PCOS is NOT caused by weight gain—weight gain is a symptom!
➡️ The real issue? Hormonal imbalances, insulin resistance, & inflammation.
➡️ Focusing on blood sugar balance, movement, and stress reduction (instead of crash dieting) supports long-term healing—no matter your weight.

🚩 “You don’t LOOK like you have PCOS.”

❌ PCOS doesn’t have one ‘look’—it affects women of ALL shapes & sizes!
➡️ Even “lean” women with PCOS can struggle with irregular cycles, acne, fatigue, & insulin resistance.
➡️ PCOS is an internal condition, not something you can always see on the outside.

🚩 “Your labs are normal, so nothing’s wrong!”

❌ Standard lab tests often miss key PCOS markers! Just because your labs are “in range” doesn’t mean your hormones are balanced.
➡️ Many doctors only test basic hormones (like TSH & FSH), missing insulin resistance, free testosterone, & inflammation markers—which are critical for PCOS diagnosis & treatment!
➡️ Advocate for full testing! Ask for fasting insulin, free androgen index, and full thyroid panels.

🙄 If you’ve heard one of these, you’re not alone!

💬 Drop a 🚩 in the comments if you relate! ⬇️

07/10/2025

A little life lately 🤍

1️⃣ Those teeny tiny feet… I can’t 😭
2️⃣ Basically living right here feeding 24/7 🤱
3️⃣ Tummy time in the garden
4️⃣ The best little friends
5️⃣ Fave hobby: staring up at trees
6️⃣ Our view from below
7️⃣ Slowly getting my lunchbox groove back
8️⃣ The freezer burritos that saved me in early postpartum 🙌
9️⃣ A rare hot breakfast moment (usually it’s me + my overnight chia/oats life but I'm trying to prioritise a protein breakfast for my hormones again)
🔟 Finding clothes that feel good on my new postpartum body 💝

Not pictured: the meltdowns (mine included), both kids crying at once, endless washing, mess everywhere, sleepless nights, and the full sensory overload that comes with it all… but still — so grateful for this life and wouldn't trade it for the world 🤍

02/10/2025

Clearer skin, balanced hormones, and confidence back — that’s how Androgen Blocker helped her PCOS journey.

Sometimes, the right support can make all the difference. 💕

30/09/2025

VANILLA MATCHA PROTEIN BALLS

These Vanilla Matcha Protein Balls are a PCOS-friendly snack loaded with fiber, healthy fats, and our Vanilla FloFit protein to keep blood sugar steady and energy up. Matcha gives a clean boost without the jitters, while chia and coconut add nourishing texture—and that cozy vanilla flavor makes them feel like dessert!

INGREDIENTS (makes ~6 small balls):
💪 1 scoop Vanilla FloFit Protein
🥜 1/4 cup almond butter
🌱 2 tbsp chia seeds
🍵 1 tsp matcha powder
🥛 1–2 tbsp unsweetened almond milk (adjust as needed)
🥥 2–3 tbsp unsweetened shredded coconut (for rolling)

METHOD:
1. In a medium bowl, combine Vanilla FloFit protein, matcha powder, and chia seeds. Mix well.
2. Add the almond butter and 1 tbsp almond milk to start. Mix until a thick dough forms.If it's too dry/crumbly, add more almond milk ½ tbsp at a time.
3. Once the mixture holds together, roll into small balls (about 1 inch in diameter).
4. Roll each ball in the shredded coconut to coat.
5. Place on a plate or tray and refrigerate for at least 20 minutes to firm up.
6. Store in an airtight container in the fridge for up to 5 days.

This is your new go-to when you need something light, nourishing, and blood sugar-friendly. Great for an on-the-go snack, midday pick-me-ups, or post-workout fuel!

25/09/2025

Would you rather wake up tomorrow with no more facial hair or have a full, thick head of hair again? 👀

🚨 Both are linked to high androgens!

🔹 Facial hair = excess testosterone & DHT stimulating growth
🔹 Hair thinning = DHT shrinking scalp follicles over time

✅ The good news? You don’t have to pick just one.

✔️ Saw palmetto, reishi & zinc help block DHT (the hair-thinning culprit!)
✔️ 2 cups of spearmint tea daily lowers testosterone naturally
✔️ Blood sugar balance is key to keeping androgens in check

✨ Our AndroEase Plus & Androgen Relief Spearmint Tea are designed to help balance androgens & reduce both facial hair & hair thinning over time. Find them via the link in bio.

💬 So… which one would you rather fix? Tell me your answer below! ⬇️

Need more support? Comment LESS HAIR for my free video series on tackling unwanted hair growth and hirsutism

23/09/2025

Make a spearmint tea with me 👇🏼🍵

Why do I love spearmint tea so much for PCOS? It can help to improve those nasty PCOS symptoms so many of us PCOS cysters experience.

👉🏼Reduces excess male pattern hair growth. Spearmint has been shown to help reduce the levels of androgens in our body which are responsible for the pesky overgrowth of facial hair in PCOS.

👉🏼Improves LH & FSH levels. Reducing LH levels is crucial in order to lower androgen levels in PCOS and improve PCOS symptoms.

👉🏼How much do you need?

Research shows 2 cups of spearmint tea has positive results in women with PCOS

18/09/2025

TURKEY & VEG EGG CUPS

You’re going to love this! These egg cups are packed with protein and fiber, low in refined carbs, and perfect for supporting hormone health with PCOS. With lean turkey and colorful veggies, they’re a delicious grab-and-go breakfast for busy mornings!

INGREDIENTS (makes approx 6 muffins):
🥚 6 large eggs
🍗 200-250g ground turkey or chicken
🌿 1/2 cup chopped spinach
🌶️ 1/4 cup diced red bell pepper
🧅 1/4 cup chopped onion (optional)
🧂 Salt, pepper, turmeric, or Italian seasoning to taste

METHOD:
1. Preheat your oven to 180°C (350°F) and lightly grease a muffin tin or line with silicone cups.
2. Cook the turkey in a pan over medium heat until cooked through.
3. Season with salt, pepper, and your chosen herbs or spices.
4. In a mixing bowl, whisk the eggs until smooth.
5. Add the cooked turkey, spinach, bell pepper, and onion to the eggs. Mix well.
6. Pour the mixture evenly into the muffin tin, filling each cup about 3/4 full.
7. Bake for 20–25 minutes, or until the egg cups are set and slightly golden on top.
8. Let cool slightly, then remove and enjoy, or store in the fridge for up to 4 days. They also freeze well!

💛TIP:
Reheat in the microwave for 20–30 seconds for a quick, nourishing bite when you’re on the move!

To meet the PCOS Repair Breakfast Guidelines, I recommend having 2x turkey egg cups — a super simple, on-the-go option that could really support cysters looking for a balanced start. 💛
If you try this recipe, I’d love to hear how it turned out or help you customize it! ✨

16/09/2025

If your doctor only checked glucose, TSH & testosterone for PCOS—you’re missing key info!

💡 Here are the BEST blood tests for understanding your PCOS root cause:

📌 Insulin & Blood Sugar
✔️ Fasting Insulin (optimal:

Nourished Natural Health

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