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Living Holistic Health

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Geelong, VIC
Living Holistic Health

Special interests in gut health, women's health, kid's health autoimmune conditions, hormone imbalances, and fertility

Adrian Stone BHSc (Nutritional Medicine), Moegan Helmling BHSc (Naturopathy), Madeline Sheppard BHSc (Naturopathy) and Olivia Barron BHSc (Naturopathy), are Geelong's naturopathic health experts. Specialists in women's health, children's health, digestive health, fertility, mood and stress disorders and weight loss. Adrian, Morgan Madeline and Olivia are different. They want to tell you the truth about your health options, and help you see the possibilities of how healthy you can be without relying solely on pharmaceutical medications.

30/03/2025

Is PCOS something that you're grappling with?

Would you like to understand what your options are for managing your PCOS?

Listen to our naturopath Madeline explain how a naturopathic approach to PCOS is very different from the standard medical management given to many women.

Did you know there was an alternative?

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24/03/2025

Looking forward to having Madeline back in the chair at Living Holistic Health next week 😀.

For all your women's health needs, be it or support - Madeline is your go to naturopath.

Please click on our bio if you need the very best of naturopathic support from Madeline ❤️

13/03/2025

We're excited to announce that Madeline is returning to practice as a naturopath, specializing in women’s and children’s health, as well as mental health.

With a degree in Health Science (Naturopathy) and Psychology, Madeline brings a unique approach that combines natural therapies with an understanding of the mind-body connection. She's passionate about supporting holistic well-being, offering personalized care to address everything from hormonal imbalances and fertility to anxiety, stress, and emotional health.

Madeline believes in empowering individuals to restore balance and live healthier, more vibrant lives. Whether you're navigating a life transition or seeking a balanced approach to mental health, Madeline is here to support you every step of the way.

24/12/2024

It's been another huge year for us at Living Holistic Health!

We couldn't have done it without you, our amazing community 🙂

Thank you for all of your support, we wish you and your family a safe, healthy and Merry Christmas and holiday period.

We're taking some time off to recharge, and we'll see you again very shortly in 2025.

Adrian & Morgan

23/12/2024

Holiday travel plans? ✈️ Here’s how to manage the inevitable stress ⤵

✅ Practice Breathwork to Stay Grounded
Travel can trigger stress, but intentional breathing can help calm your nervous system and bring you back to the present moment.
💫 Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat for 2-3 minutes.
💫 Deep Belly Breathing: Place one hand on your stomach and inhale deeply, expanding your belly. Exhale slowly, feeling your belly contract.
•
✅ Pack Healthy Snacks to Stay Energized
Hunger and low blood sugar can worsen travel stress, so prepare snacks that keep your energy steady. Some of my favorite snack ideas:
💫 Mixed nuts and seeds (unsalted), fresh fruit like apples or clementines.
💫 Protein bars with minimal added sugar, veggie sticks with hummus or guacamole.

✅ Stay Hydrated to Combat Fatigue
Dehydration is common during travel, especially on planes where the air is dry. It can leave you feeling sluggish, irritable, and even more stressed.
💫 Bring a reusable water bottle and fill it up after security if flying.
💫 Add electrolytes (like a pinch of Himalayan salt or electrolyte powder) for extra hydration.

✅ Keep Moving to Release Tension
Sitting for long periods can make you feel stiff and stressed. Incorporating small movements can help improve circulation, release tension, and boost your mood.
💫 Do seated stretches like neck rolls, shoulder shrugs, and ankle circles.
💫 Stand up and walk the aisle every hour, if possible.

✅ Prepare for Comfort and Rest
Uncomfortable travel conditions can heighten stress, so plan ahead to stay comfortable. Try to pack:
💫 A travel pillow and lightweight blanket for naps.
💫 Noise-canceling headphones to block out distractions.

What’s your go-to travel stress hack?

22/12/2024

Holiday drinks that won’t hurt your immunity 🥂

The holidays are a time for social drinks and festive cheer, but many traditional holiday cocktails are packed with sugar and alcohol, which can weaken your immune system. This season, try these delicious alternatives that will warm your heart, support your health, and keep your immunity strong.

💗 Spiced Ginger Tea
Ginger is a natural anti-inflammatory that boosts digestion and fights off colds and flu. This tea is comforting, warming, and packed with health benefits.

💗 Creamy Turmeric Latte (Golden Milk)
Turmeric is known for its anti-inflammatory and immune-boosting properties, while black pepper enhances its absorption. This latte is the perfect cozy drink to wind down with.

💗 Cranberry Ginger Sparkling Mocktail
This festive drink is refreshing and loaded with immune-supporting ingredients like cranberry and ginger.

💗 Cinnamon Vanilla Chai Latte
Chai spices like cinnamon, cardamom, and cloves are not only flavorful but also rich in antioxidants to support your immune system.

💗 Pomegranate Citrus Fizz
Pomegranate is a powerhouse of antioxidants, and paired with citrus, this mocktail is a refreshing immune boost.

💗 Peppermint Hot Chocolate (Dairy-Free)
This guilt-free hot chocolate is rich in antioxidants from cocoa and has a cooling, immune-supporting twist from peppermint.

💗 Lemon Basil Cooler
This light, citrusy drink is packed with Vitamin C and calming basil for a refreshing immune boost.

Which of these will you be trying?

20/12/2024

3 superfoods to add to your plate this holiday season 🦸

The holidays are a time of joy, connection, and (let’s be real) lots of indulgence. But what if you could add a little something extra to your festive meals—something that not only tastes great but also works wonders for your health? As naturopathic practitioners, we always look for ways to make the holidays both delicious and nourishing.

Let us introduce you to three superfoods that we always keep on our plate this time of year:

⚡ Ginger
With heavier meals and rich desserts, your digestion can take a hit. Ginger is a lifesaver here—it helps ease bloating, calms nausea, and supports healthy digestion. Add it to holiday drinks, soups, or stir-fries for a warm, spicy kick. Personally, I love sipping on a ginger-infused herbal tea in the evenings—it feels like a cozy hug for my stomach after a big meal.

⚡ Garlic
When being in large crowds in shopping centres or travelling, keeping your immune system strong is key. Garlic is packed with compounds that fight off unwanted bugs while also supporting heart health. Our go-to? Roasted garlic spread over sourdough (a favorite in our house!). It’s an easy way to sneak in flavor and immunity-boosting benefits during holiday meals.

⚡ Turmeric
Holiday stress, sugar, and rich foods can ramp up inflammation, leaving you feeling sluggish. Turmeric, especially when paired with black pepper to enhance absorption, helps keep inflammation in check and supports hormone health. One great way to enjoy it? A golden turmeric latte before bed—it’s creamy, calming, and good for the body and mind.

Which of these will you add to your plate this holiday season? Let us know in the comments!

19/12/2024

Raise a hand if the holidays ever leave you feeling more worn down than festive. 😩🙋‍♀️

Between busy schedules, indulgent meals, and late nights, it’s no surprise your energy and immune system might take a hit.

1️⃣Overindulgence in sugary treats = Spiked blood sugar and triggered inflammation.

2️⃣Inconsistent sleep schedules = Disruption to your body’s natural repair processes.

3️⃣Heightened stress = Elevated cortisol, which weakens immunity over time.

4️⃣Poor hydration = Leaving your body unable to flush out toxins effectively.

The good news? YOU have the power to shift your habits and feel your best through the holidays! With just a few intentional changes, you can trade holiday burnout for boundless energy and resilience. 👇

⚡ Fuel Your Body with Energy-Boosting Foods
What you eat directly impacts how you feel. Skip the sugary snacks and prioritize nutrient-dense options that support your energy and immune system. My favorite tip? Start your day with a protein-packed breakfast to avoid mid-morning crashes.

⚡ Prioritize Quality Sleep
Your body restores and repairs itself while you sleep, so make it a non-negotiable—even during the holiday hustle. Stick to a consistent bedtime, even on weekends, and avoid alcohol and heavy meals 2-3 hours before sleep.

⚡ Manage Holiday Stress
Stress is unavoidable, but it doesn’t have to control your health or your mood. Find simple ways to stay calm and grounded. Also, learn to say “no” to commitments that stretch you too thin. Protecting your energy is not selfish—it’s essential.

⚡ Stay Active to Combat Fatigue
Movement increases circulation, reduces stress, and supports immune health. It doesn’t have to be intense—consistency is what counts. A brisk morning walk for fresh air and a mental reset works wonders.

Save this post for when you need it this season!

18/12/2024

The best anti-Inflammatory snacks for your holiday spread ✨

☑️ Turmeric Hummus with Veggie Sticks
Turmeric is a powerhouse anti-inflammatory spice, thanks to its active compound, curcumin. Pairing it with veggies rich in fibre and antioxidants makes this snack both flavorful and functional.

☑️ Spiced Roasted Nuts
Nuts like almonds and walnuts are rich in omega-3 fatty acids and antioxidants, making them excellent for reducing inflammation. Add anti-inflammatory spices for a holiday twist.

☑️ Avocado and Pomegranate Crostini
Avocado provides healthy fats that combat inflammation, while pomegranate seeds are rich in antioxidants that protect against oxidative stress.

☑️ Golden Milk Energy Balls
These bite-sized treats combine anti-inflammatory spices like turmeric and ginger with the sweetness of dates for a snack that satisfies and heals.

☑️ Beet and Walnut Dip with Seed Crackers
Beets are anti-inflammatory and support detoxification, while walnuts provide omega-3s for a brain and body boost.

☑️ Anti-Inflammatory Fruit Salad
This simple fruit salad includes antioxidant-packed fruits that fight inflammation and boost your immune system.

☑️ Dark Chocolate Dipped Strawberries with Crushed Pistachios
Dark chocolate (70% cacao or higher) is loaded with antioxidants, and pistachios add a crunchy, anti-inflammatory boost.

☑️ Guacamole with Anti-Inflammatory Chips
Guacamole is rich in heart-healthy fats and antioxidants, while baked sweet potato or kale chips provide an anti-inflammatory crunch.

These snacks prove that holiday spreads can be delicious and nourishing! Incorporating anti-inflammatory ingredients not only keeps you healthier but ensures your guests enjoy guilt-free indulgence.

Which of these snacks will you add to your holiday table?

17/12/2024

Living on stress hormones? The effects go FAR beyond what meets the eye

👉 What You See: The Tip of the Iceberg
🔹Constant Fatigue that no amount of sleep can fix.
🔹 Weight Gain around the abdomen, fueled by cortisol’s effect on fat storage.
🔹 Mood Changes that leave you feeling irritable and overwhelmed.
🔹 Sleep Issues like insomnia, making it impossible to truly rest.
🔹 Digestive Problems such as bloating, constipation, or IBS.
🔹 Skin Issues like breakouts or eczema, reflecting your inner turmoil.
🔹 Frequent Illness as your immune system weakens under the pressure.
🔹 Cravings for Sugar and Caffeine just to get through the day.
🔹 Decreased Libido impacting intimacy and connection.

But here’s the real kicker - while others might notice the visible signs, there’s so much more happening below the surface…

👉 What You Don’t See: The Submerged Portion of the Iceberg
🔸 Emotional Exhaustion that leaves you feeling drained beyond words.
🔸 Chronic Anxiety without a clear cause, leading to restless nights and panic attacks.
🔸 Depressive Symptoms that create a sense of disconnection and sadness.
🔸 Heightened Irritability that makes every little inconvenience feel like a crisis.
🔸 Social Withdrawal because you just don’t have the energy to face people.
🔸 Impaired Concentration that causes brain fog and indecisiveness.
🔸 Reduced Resilience making it feel like even small setbacks are insurmountable.
🔸 Emotional Reactivity where minor stressors trigger intense responses.
🔸 Fear of Failure leading to paralyzing self-doubt.
🔸 Loss of Joy as things you used to love just feel empty and dull.

Real healing starts when you acknowledge the weight you’ve been carrying beneath the surface. Remember, you don’t have to carry this all on your own. 💞

If you’re ready to understand your stress and take steps towards feeling genuinely better, book in for a consultation with us to discuss. Link in bio!

16/12/2024

🔥 ADRENAL DYSFUNCTION: what are the four stages?

🔹Stage 1: Alarm Reaction
This is the initial response to stress, where the body perceives a threat and triggers the “fight or flight” response. The adrenal glands release increased amounts of cortisol and adrenaline.

→Increased energy and alertness
→Heightened sense of awareness
→Increased heart rate and blood pressure
→Feelings of anxiety or irritability

🔹Stage 2: Resistance
The body continues to produce elevated levels of cortisol to manage ongoing stress. The initial response of heightened energy may start to diminish as the body tries to adapt to prolonged stress.

→Persistent fatigue or exhaustion
→Difficulty concentrating or brain fog
→Mood swings and irritability
→Sleep disturbances (insomnia or disrupted sleep patterns)
→Cravings for comfort foods, especially sugar or caffeine

🔹Stage 3: Exhaustion
The adrenal glands become increasingly depleted, leading to a significant drop in cortisol production. The body can no longer cope with stress effectively, resulting in more severe symptoms.

→Severe fatigue that doesn’t improve with rest
→Decreased immunity and increased susceptibility to illness
→Chronic pain or discomfort
→Severe mood swings, anxiety, or depression
→Hormonal imbalances

🔹Stage 4: Adrenal Burnout
This stage represents complete adrenal exhaustion, where cortisol levels are critically low. The body struggles to respond to stress, and the individual may feel completely depleted. Symptoms:

→Profound fatigue and weakness
→Hypotension (low blood pressure)
→Severe depression or anxiety
→Cravings for salt and sugar
→Difficulty with blood sugar regulation, leading to hypoglycemia
→Potentially serious health complications if not addressed

Experiencing any of these symptoms? There’s still time to turn things around! Schedule a 1:1 consultation with us to get to the root cause of your symptoms. Link in bio. 🔗

15/12/2024

The #1 holiday habit that’s hurting your immune system?

Consuming too much SUGAR! 🍭🍩🍪

The holiday season is filled with festive treats—cookies, cakes, chocolates, and sugary drinks. While indulging in these goodies might feel like a joyful part of the season, too much sugar is by far the #1 holiday habit that can significantly weaken your immune system.

How? 👉 First off, sugar weakens your white blood cell function.

After consuming sugar, your white blood cells (which fight off infections) temporarily lose their ability to combat pathogens.

Research shows that consuming 75-100 grams of sugar (about 2 cans of soft drink or a large slice of cake) can reduce white blood cell activity by up to 50% for several hours. This leaves your immune system less effective at defending against:

❌ Colds
❌ Flu
❌ And other illnesses

Sugar also triggers a spike in inflammatory markers, which can disrupt immune balance. Chronic inflammation not only weakens your defenses but can also exacerbate autoimmune symptoms.

But it doesn’t stop there…

🔹 Excess sugar feeds bad bacteria in your gut, leading to imbalances in your microbiome. Since 70% of your immune system resides in your gut, this imbalance can compromise your immunity. This gut disruption can leave you more vulnerable to infections and inflammatory conditions.

🔹 Finally, frequent sugar spikes and crashes put stress on your body, draining your energy and making it harder for your immune system to function optimally. You may feel fatigued and sluggish, which signals your body to divert energy from immune defense.

I’m not saying you can’t enjoy your favorite sugary snacks this season, but the 🔑 here is to be mindful about your intake and the risks associated with excessive consumption!

Are you surprised by any of these facts?

Address

275 Ryrie Street
Geelong, VIC
3220

Opening Hours

Monday	8am - 7pm
Tuesday	8am - 7pm
Wednesday	8am - 7pm
Thursday	10am - 7pm
Friday	8am - 3pm
Saturday	9am - 3pm

Telephone

+61352010557

Website

http://www.livingholistichealth.com/

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