The Pharmacist Edit, Brisbane (2026)

12/01/2026

What Exactly Does a Health Strategist Do?
When people hear "Health Coach" or "Health Strategist," they often imagine one-size-fits-all solutions. But that's not what I do. My approach is entirely personalized—a tailored health plan built to fit your specific needs and goals, guided by over 50 evidence-based strategies that span nutrition, lifestyle, mindset, and genetic insights.

A Personalized Approach to Health
There’s no magic formula that works for everyone. As a Health Strategist, I collaborate with you to create a health plan based on your unique circumstances. Whether you're looking to manage perimenopausal symptoms, boost energy, or banish stubborn belly fat, I'll share information that optimises success—without a cookie-cutter approach.

Evidence-Based Strategies, Tailored to You
Here’s a glimpse of what my comprehensive, tailored approach involves:
• Prioritizing Protein: A critical building block to support muscle health, energy levels, and satiety. Balance with 2 cups vegetables to neutralise acidity
• Hydration: We monitor fluid intake and electrolyte balance for optimal health.
• Sleep & Stress Regulation: Tools and tips to improve sleep quality and manage stress, including breathwork, meditation, and tech use guidelines.
• Dietary Tweaks: Temporary low-histamine, low-oxalate, gluten- and dairy-free approaches to calm inflammation and discover food triggers.
• Apps for Accountability: I use tools like Cronometer to track nutrients, create meal plans, and develop recipes.
• Genetic Insights: I help you understand your genetics and recommend targeted supplements to optimize your unique biochemistry.
• Mindset & Motivation: Using health coaching principles, I support you in identifying and overcoming mindset blocks so you can take control of your health and see lasting change.

A Client-Centered Philosophy
My goal is to put you in the driver's seat—empowering you to make informed choices that align with your goals. It’s about creating a sustainable lifestyle that feels right for you and delivers high-impact results. I adhere to AHPRA guidelines, offering clarity and transparency every step of the way, with a strict evidence-based approach.

Curious to learn more? I’d love to chat! Message me for more information or subscribe to my newsletter to receive regular, actionable tips on optimizing your health.

07/01/2026

As we prepare for a new year, let’s refocus on sustainable strategies for lasting health and vitality. Through my work and personal experience, I’ve uncovered key principles that transform weight loss from a struggle into a science-backed success.

The Foundation: Eat Well, Train Smart, and Move More
If your current diet is heavy on processed junk, your first move is clear: transition to nutrient-dense, whole foods. But if you’re already eating well and maintaining your weight, don’t start by slashing calories—instead, move more.

The Golden Rule: Add Movement & Prioritise Protein
Build Strength with Full-Body Resistance Training:�Dedicate at least 30 minutes per day to exercise, prioritizing resistance training.�Add high-intensity interval training (HIIT) or sprints for a metabolic boost.
Stay Active Daily:�Incorporate moderate-intensity workouts and light activities like walking.�If progress feels slow and recovery is strong, increase activity first, and adjust food intake later.

Protein: Your Secret Weapon
Protein is pivotal for fat loss, particularly in preserving muscle. Your intake should match your weight-loss goals:
Moderate Weight Loss: 1.2 grams per kilogram of body weight daily.

Why Slow and Steady Wins Every Time
Quick fixes often backfire, leading to the loss of lean mass—your muscles, bones, and other vital tissues. Avoid this pitfall by pacing your progress:
0.5kg/1 Pound Per Week: Ideal for maintaining or gaining muscle alongside fat loss.

The Power of Exercise: The Ultimate Lean Mass Protector
Exercise isn’t just important; it’s non-negotiable:
Lean Mass Preservation: Without exercise, up to 50% of lost weight can be lean mass. With exercise, this drops to as little as 14%.
Protein Needs Exercise: Even with high protein intake, only exercise ensures full lean mass retention.
Athlete Insights: Elite athletes consuming 1.2–1.8 g/kg protein maintain or gain muscle when losing up to 1% of their body weight weekly.

Ready to Make 2026 Your Healthiest Year Yet?
These strategies are just the beginning. In the coming year, I’ll be launching an online community to help you stay current with the latest health trends, science-backed solutions, and practical tools for success.
Stay tuned for:� A library of educational videos and topic-based courses.�Monthly Q&A sessions to address your unique challenges.� A supportive tribe to keep you accountable and motivated.
Don’t do it alone—join a movement of health optimizers who are rewriting their wellness stories.
Register Your Interest: https://theenlightenedpharmacist.com/tribe/

05/01/2026

Post-festive sluggishness, brain fog, puffy joints or bloating are not just “you getting older” – they are often your body’s whisper that inflammation is running the show. Chronic, low‑grade inflammation quietly drives conditions like heart disease, diabetes and autoimmune issues long before a diagnosis ever appears.

End‑of‑year celebrations can mean extra sugar, alcohol, late nights and ultra‑processed foods, all of which are linked with higher inflammatory markers such as C‑reactive protein. The good news: shifting to an anti‑inflammatory pattern, especially a Mediterranean‑style way of eating, has been shown in multiple clinical trials to lower key inflammatory biomarkers (including hs‑CRP and IL‑6) in just weeks.

Inflammation often shows up as fatigue, body aches, unsettled gut, brain fog and stubborn weight long before “abnormal” blood tests. Choosing an anti‑inflammatory reset supports your body’s own healing pathways instead of just managing symptoms, with studies linking these patterns to reduced cardiovascular and metabolic risk.

What to focus on
• Low‑histamine foods: Emphasise fresh leafy greens, zucchini, cucumber, herbs and same‑day cooked animal proteins if you’re sensitive to histamine.��
• Lower‑oxalate swaps: If joint pain, pelvic pain or fatigue are familiar, experiment with reducing frequent high‑oxalate staples like large serves of spinach, almonds and sweet potato while increasing lower‑oxalate veg.��
• Mediterranean powerhouses: Build meals around extra‑virgin olive oil, oily fish, legumes, colourful vegetables, whole grains, berries, turmeric and ginger – a combination consistently linked with lower inflammatory markers.��

How to start your Anti‑Inflammatory Reset
1. Begin the day with a blood‑sugar‑steadying protein shake plus antioxidant‑rich berries to support satiety and oxidative balance.��
2. Add turmeric and ginger to teas, smoothies or soups, alongside olive oil and herbs, to layer anti‑inflammatory compounds through the day.��
3. At each meal, pair quality protein with a generous plate of colourful, mostly low‑histamine vegetables, staying hydrated, walking daily and prioritising sleep to further calm inflammatory pathways.��

People who adopt anti‑inflammatory, Mediterranean‑style eating often report steadier energy, fewer aches, clearer skin and improved mood, in line with objective reductions in inflammatory biomarkers in research trials.

If you’re ready to move from “post‑Christmas recovery mode” into a calmer, more energised nervous system and metabolism, you can purchase my step-by-step, Low Tox Anti‑Inflammatory Reset guide and recipe book for guidance & support here

31/12/2025

It’s New Year’s eve. How are you planning to celebrate the New Year?
Are you worried that you may overeat and wake up the next morning with regret, especially I you’ve been so good in 2025.

New Year Indulgence doesn’t have to mean inflammation, fatigue, or digestive regret.

Let’s talk strategy The key is intentional indulgence.
Here are 5 Strategies avoid making mistakes that tend to happen when you’re ‘hungry and hangry

1. Don’t arrive starving to New Year brunch Fill up with protein before the feast I like 2 scoops of collagen peptide in coffee (or your beverage of choice)
2. Choose Nutrient-Dense First on the buffet table. Load your plate with satiating protein (roast lamb, boiled eggs) & real, colourful food—veggie platters, salads with olive oil.�
3. Lay off the sauces besides containing sugar and heaps of unnecessary ‘dead weight’, the histamine can increase your bucket of inflammation, contributing to that hangover feeling the next day
4. Post-Meal Movement�Take a walk around the block after meals—10 minutes is enough to improve digestion and bring your blood sugar back into range.
Try 20 Air Squats�Yes, squats. Especially after a meal. They’re one of the best ways to get glucose out of the bloodstream and into your muscles. Bonus: it’s more effective than a nap.
5. Prioritise Sleep -sleep is your secret weapon—supporting detox, reducing cravings, and keeping your mood (and metabolism) balanced.

Don’t worry if the brown stuff hits the fan. The real damage isn’t the sugar—it’s the stress about the sugar.�The body doesn’t need punishment. It needs support. As the saying goes: Don’t shoot the second arrow. Guilt fuels cortisol, which contributes to insulin resistance and belly fat.

So here’s wising you true health and wellness in 2026!

31/12/2025

It’s New Year’s eve. How are you planning to celebrate the New Year?
Are you worried that you may overeat and wake up the next morning with regret, especially I you’ve been so good in 2025.

New Year Indulgence doesn’t have to mean inflammation, fatigue, or digestive regret.

Let’s talk strategy The key is intentional indulgence.
Here are 5 Strategies avoid making mistakes that tend to happen when you’re ‘hungry and hangry

1. Don’t arrive starving to New Year brunch Fill up with protein before the feast I like 2 scoops of collagen peptide in coffee (or your beverage of choice)
2. Choose Nutrient-Dense First on the buffet table. Load your plate with satiating protein (roast lamb, boiled eggs) & real, colourful food—veggie platters, salads with olive oil.

3. Lay off the sauces besides containing sugar and heaps of unnecessary ‘dead weight’, the histamine can increase your bucket of inflammation, contributing to that hangover feeling the next day
4. Post-Meal Movement
Take a walk around the block after meals—10 minutes is enough to improve digestion and bring your blood sugar back into range.
Try 20 Air Squats
Yes, squats. Especially after a meal. They’re one of the best ways to get glucose out of the bloodstream and into your muscles. Bonus: it’s more effective than a nap.
5. Prioritise Sleep -sleep is your secret weapon—supporting detox, reducing cravings, and keeping your mood (and metabolism) balanced.

Don’t worry if the brown stuff hits the fan. The real damage isn’t the sugar—it’s the stress about the sugar.
The body doesn’t need punishment. It needs support. As the saying goes: Don’t shoot the second arrow. Guilt fuels cortisol, which contributes to insulin resistance and belly fat.

So here’s wising you true health and wellness in 2026!

29/12/2025

Ever stood in the supermarket wondering how many hidden additives and hormone‑disrupting chemicals are hiding in your trolley? You’re not alone—and you don’t need a biochemistry degree to do better. Small, strategic swaps can lower your toxic load, support hormone balance, and protect your kidneys and gut over time.

In my Low‑Tox Shopping List, I’ve curated budget‑friendly, nutrient‑dense options, including:
• linseeds,Deep sea NZ hoki, and mussels for clean protein and omega‑3s.
• Frozen wild berries and leafy greens to help you hit that 30‑plants‑per‑week microbiome target without food waste.
• Clean whey proteins (no artificial sweeteners or fillers) and lower‑histamine, lower‑oxalate staples for sensitive systems.
We also walk through:
• When to prioritise organic (hello Dirty Dozen) and when conventional is perfectly fine.
• How emulsifiers like polysorbate 80 and carboxymethylcellulose can disrupt the gut barrier in some people, and how to sidestep them without panic.
• Your health journey is unique; the goal isn’t zero toxins—it’s less unnecessary load and more energy left for living.

👉 Want the full Low‑Tox Shopping List plus ongoing practical tips? Subscribe via my website:
https://theenlightenedpharmacist.com/subscribe/

23/12/2025

Chronic inflammation is the quiet thread connecting fatigue, stubborn belly fat, joint pain, brain fog, and long‑term risks like heart disease, diabetes, and autoimmune conditions. Research consistently links anti‑inflammatory dietary patterns—rich in plants, quality fats, and omega‑3s—to lower inflammatory markers such as CRP and homocysteine, better mood, and improved metabolic health.

The good news: you don’t need perfection or a nine‑step gourmet routine. You need a clear, personalised framework. In my upcoming Set Up for Success: Anti‑Inflammatory Reset 2026, we focus on:

• Low‑histamine and low‑oxalate options for those whose joints, skin, or gut flare with “healthy” foods like spinach, nuts, or aged cheese.
• Classic powerhouses: berries, leafy greens, turmeric, ginger, extra‑virgin olive oil, and fatty fish—all backed by robust data for lowering inflammation and supporting heart and brain health.
• Mediterranean‑style plates that are family‑friendly, realistic, and kind to your kidneys.
You’ll learn how to begin your day with protein + antioxidants, build rainbow‑veg plates, and layer in movement, hydration, and sleep in a doable way—not a rigid set of rules.

👉 If you’re ready for a guided 5‑week online program that shows you exactly how to implement an anti‑inflammatory diet, prioritise protein while protecting your kidneys, and apply practical fasting and timing strategies drawn from current research, register your interest with the link below so you’re first in line when doors open

https://theenlightenedpharmacist.com/antiinflammatory2026/

Ref
Yu, X., Pu, H., & Voss, M. (2024). Overview of anti-inflammatory diets and their promising effects on non-communicable diseases. The British journal of nutrition, 132(7), 898–918. https://doi.org/10.1017/S0007114524001405

22/12/2025

Autoimmune diagnoses are rising globally, and yet many people spend years in limbo—told their labs are “normal” while symptoms escalate.

Autoimmunity is rarely just genes; it’s the interaction between predisposition and what researchers now call the exposome: diet, stress, sleep, infections, toxins, and more.

The encouraging news from current research is that inflammation, micronutrient gaps, gut imbalance, and toxic load are modifiable.
Anti‑inflammatory, plant‑rich diets; optimised vitamin D, omega‑3s, and key minerals; targeted stress and sleep strategies; and low‑tox environments have all been shown to reduce symptoms and flare frequency for many people.

In my in‑depth article “What Really Causes Autoimmune Disease—And Can You Reverse It?” I walk through:

How triggers like infections, chemicals, and poor sleep “pull the trigger” on susceptible genes.

Stepwise actions to lower your inflammation bucket without turning life into a full‑time job.

There are no miracle cures—but there are powerful levers under your control.

👉 If you’re ready for clarity instead of doom‑scrolling, read the guide at my site:
https://theenlightenedpharmacist.com/autoimmune1/

17/12/2025

Stepping into the spotlight hasn’t always been easy for me, but chronic disease rates—and the confusion around what actually works—leave no room for staying silent.

My mission is to empower 10,000 individuals with bitesize, science‑backed, personalised health strategies that actually fit real life. so they can fulfil their God-given purpose.

After 25 years reviewing medicines, supplements, diet and lifestyles across New Zealand, the UK, and Australia, one truth stands out: generic “eat less, move more” advice isn’t just unhelpful—it can be harmful. Health isn’t a single protocol; it is an interplay of kidneys, hormones, gut, brain, and environment.

That’s why my clients don’t receive cookie‑cutter plans. Instead, we co‑create:

Protein‑forward, kidney‑aware meal frameworks that stabilise cravings and protect long‑term organ function.

Bespoke tweaks like low‑histamine or low‑oxalate approaches when symptoms and genetics point that way.

Accountability using tools such as Cronometer and structured check‑ins so change actually sticks.

If you’re tired of conflicting advice and want a thinking partner—not another app—let’s talk.

👉 Comment HEALTH STRATEGY or send a DM to book a 20‑minute Health Chat and explore whether personalised coaching or my group Reset is the best fit. Find out more:

https://theenlightenedpharmacist.com/

16/12/2025

Chronic inflammation is the quiet thread connecting fatigue, stubborn belly fat, joint pain, brain fog, and long‑term risks like heart disease, diabetes, and autoimmune conditions. Research consistently links anti‑inflammatory dietary patterns—rich in plants, quality fats, and omega‑3s—to lower inflammatory markers such as CRP and homocysteine, better mood, and improved metabolic health.

The good news: you don’t need perfection or a nine‑step gourmet routine. You need a clear, personalised framework. In my upcoming Set Up for Success: Anti‑Inflammatory Reset 2026, we focus on:

• Low‑histamine and low‑oxalate options for those whose joints, skin, or gut flare with “healthy” foods like spinach, nuts, or aged cheese.
• Classic powerhouses: berries, leafy greens, turmeric, ginger, extra‑virgin olive oil, and fatty fish—all backed by robust data for lowering inflammation and supporting heart and brain health.
• Mediterranean‑style plates that are family‑friendly, realistic, and kind to your kidneys.
You’ll learn how to begin your day with protein + antioxidants, build rainbow‑veg plates, and layer in movement, hydration, and sleep in a doable way—not a rigid set of rules.
👉 If you’re ready for a guided 5‑week online program that shows you exactly how to implement an anti‑inflammatory diet, prioritise protein while protecting your kidneys, and apply practical fasting and timing strategies drawn from current research, register your interest with the link below so you’re first in line when doors open

https://theenlightenedpharmacist.com/antiinflammatory2026/

Ref
Yu, X., Pu, H., & Voss, M. (2024). Overview of anti-inflammatory diets and their promising effects on non-communicable diseases. The British journal of nutrition, 132(7), 898–918. https://doi.org/10.1017/S0007114524001405

15/12/2025

GLP‑1 analogues like semaglutide, liraglutide, dulaglutide or dual GIP/GLP-1RA tirzepatide have taken the world by storm—and for some people, they can be a powerful tool. They slow stomach emptying and enhance insulin’s effects, which helps you feel fuller for longer and makes it easier to reduce overall intake. In clinical studies, people without diabetes lost around 10–15% of their body weight on semaglutide, and those with type 2 diabetes lost less—compared to placebo.
But there is fine print that rarely makes it into headlines:
• Weight loss tends to plateau after about 60–68 weeks.
• When the injections stop, weight often creeps back—sometimes significantly—because appetite hormones and old eating patterns return.
• Side effects are common: nausea, vomiting, constipation, reflux, and in rare cases, pancreatitis or gallbladder issues.
• Serious but uncommon: gallbladder disorders, inflammation of the pancreas
• Controversy whether GLP-1 agonists increase suicidal behaviour and ideation
As a pharmacist, my job is to help people weigh these trade‑offs—benefits, risks, cost. For some, GLP‑1s are a useful bridge; for others, they’re not the right fit.
If you’re wondering, “What are my alternatives if I want to address the root cause with diet, lifestyle, and inflammation control?”—that’s where my work comes in.
👉 I’ve created a science‑backed newsletter that translates complex science into plain English, with practical actions you can start immediately.�
Comment ROOT CAUSE or subscribe via my website if you’d like the next issue delivered straight to your inbox
https://theenlightenedpharmacist.com/subscribe/
References
1. Ghusn, W., & Hurtado, M. D. (2024). Glucagon-like Receptor-1 agonists for obesity: Weight loss outcomes, tolerability, side effects, and risks. Obesity pillars, 12, 100127. https://doi.org/10.1016/j.obpill.2024.100127
2. Rubino, D., Abrahamsson, N., Davies, M., Hesse, D., Greenway, F. L., Jensen, C., Lingvay, I., Mosenzon, O., Rosenstock, J., Rubio, M. A., Rudofsky, G., Tadayon, S., Wadden, T. A., Dicker, D., & STEP 4 Investigators (2021). Effect of Continued Weekly Subcutaneous Semaglutide vs Placebo on Weight Loss Maintenance in Adults With Overweight or Obesity: The STEP 4 Randomized Clinical Trial. JAMA, 325(14), 1414–1425. https://doi.org/10.1001/jama.2021.3224
3. Berg, S., Stickle, H., Rose, S. J., & Nemec, E. C. (2025). Discontinuing glucagon-like peptide-1 receptor agonists and body habitus: A systematic review and meta-analysis. Obesity reviews : an official journal of the International Association for the Study of Obesity, 26(8), e13929. https://doi.org/10.1111/obr.13929
4. Therapeutic Goods Administration (TGA). GLP-1 RAs: warnings aligned over potential risk of suicidal thoughts or behaviours. Updated 1 December 2025. https://www.tga.gov.au/news/safety-updates/glp-1-ras-warnings-aligned-over-potential-risk-suicidal-thoughts-or-behaviours . Accessed 13 December 2025

13/12/2025

Chronic inflammation is the quiet thread connecting fatigue, stubborn belly fat, joint pain, brain fog, and long‑term risks like heart disease, diabetes, and autoimmune conditions. Research consistently links anti‑inflammatory dietary patterns—rich in plants, quality fats, and omega‑3s—to lower inflammatory markers such as CRP and homocysteine, better mood, and improved metabolic health.

The good news: you don’t need perfection or a nine‑step gourmet routine. You need a clear, personalised framework. In my upcoming Set Up for Success: Anti‑Inflammatory Reset 2026, we focus on:

• Low‑histamine and low‑oxalate options for those whose joints, skin, or gut flare with “healthy” foods like spinach, nuts, or aged cheese.
• Classic powerhouses: berries, leafy greens, turmeric, ginger, extra‑virgin olive oil, and fatty fish—all backed by robust data for lowering inflammation and supporting heart and brain health.
• Mediterranean‑style plates that are family‑friendly, realistic, and kind to your kidneys.
You’ll learn how to begin your day with protein + antioxidants, build rainbow‑veg plates, and layer in movement, hydration, and sleep in a doable way—not a rigid set of rules.

👉 If you’re ready for a guided 5‑weeks online program that shows you exactly how to implement an anti‑inflammatory diet, prioritise protein while protecting your kidneys, and apply practical fasting and timing strategies drawn from current research, register your interest with the link below so you’re first in line when doors open.

https://theenlightenedpharmacist.com/antiinflammatory2026/

Ref
Yu, X., Pu, H., & Voss, M. (2024). Overview of anti-inflammatory diets and their promising effects on non-communicable diseases. The British journal of nutrition, 132(7), 898–918. https://doi.org/10.1017/S0007114524001405

The Pharmacist Edit

12/01/2026

07/01/2026

05/01/2026

31/12/2025

31/12/2025

29/12/2025

23/12/2025

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17/12/2025

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