RAW Human Nutrition

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Gold Coast, QLD
RAW Human Nutrition

Tracy O'Brien
Clinical Nutritionist (BHSc)

14/10/2025

Have you had your gallbladder removed after using Ozempic (or similar GLP-1 medications)?
You’re not alone, I’ve seen a few clients that have been impacted by this and there seems to be lack of post-op education/support - not to mention awareness of the medications potential implications.

There is a physiological reason this happens.

GLP-1 agonists like Ozempic slow down gastric emptying and reduce the frequency of bile release. Over time, this can contribute to bile thickening, gallstone formation, and gallbladder inflammation — sometimes leading to removal.

Even after gallbladder surgery, many people continue to experience bloating, poor fat digestion, and hormonal imbalances.

As a Clinical Nutritionist, I help clients restore digestive function, support bile metabolism, and rebalance hormones after GLP-1 medication use or gallbladder surgery.

💚 Ready to feel like yourself again?

🔗 Book your consult through the link in bio.

09/10/2025

Metabolic flexibility is your body’s ability to switch efficiently between burning carbohydrates (glucose) and burning fat (fatty acids/ketones) for energy, depending on availability and demand.

• When you eat a carb-rich meal → your body should use glucose as its main fuel.
• When you’re fasting, exercising, or eating fewer carbs → your body should switch to burning fat for energy.

A metabolically flexible person can transition smoothly between these fuel sources.

💚 When your body can actually access stored fat, it burns more body fat at rest and during exercise.

💚 You can use carbs effectively during high-intensity exercise, but also burn fat at lower intensities. This supports both fat loss and athletic goals.

Tip = Balance Macronutrients:
• Avoid chronic high-carb intake that blunts fat oxidation.
• Include healthy fats (olive oil, avocado, nuts, fatty fish) to maintain fatty acid oxidation pathways.
• Ensure adequate protein for mitochondrial enzyme synthesis and repair.

Book your personalised nutrition consultation with Tracy if you would like to enhance your metabolic flexibility 💪

03/10/2025

🤔 Struggling with IBS but still can’t pinpoint your triggers? It might not just be “stress” or “random food sensitivities.” Histamine could be the missing link.

Histamine is a natural compound that influences digestion, immune response, and even gut motility. But when levels build up, either from food, poor clearance, or hormonal changes - it can drive symptoms like bloating, cramping, diarrhoea, constipation, and urgency.

If your IBS symptoms fluctuate with certain foods, alcohol, or even your cycle, histamine overload could be playing a role.

👉 Swipe to learn how histamine impacts your gut and what steps may help calm the chaos.

Book your appointment with me if you want to get to the bottom of your gut issues 💚

18/09/2025

Probiotics = beneficial bacteria that live in your gut and support digestion, immunity & mood.

Prebiotics = fibres (like inulin, GOS, FOS) that your body can’t digest but your microbes can, fueling their growth and activity.

Clinical research is now showing that supplemental prebiotics - particularly resistant starches, inulin, and galacto-oligosaccharides, can improve gut diversity, lower LDL cholesterol, support calcium absorption, and may play a role in metabolic and mental health outcomes.

📊 Bottom line: probiotics provide the bacteria, prebiotics fuel them, and both together form a powerful synergy for gut and whole-body health.

By testing your gut microbiome we can consider a targeted approach when we know which gut bacteria we need to encourage growth, and which ones we may not want in high levels.

If you’d like to optimise your gut health, book your consultation with me.

14/09/2025

Metabolic rhythms are shaped by both the internal circadian system and external influences such as light, sleep, diet, and exercise.

Research shows that when these external cues become misaligned with the body’s natural clock - like staying up under bright light at night from devices, sleeping during the day, or eating late - metabolic processes become disrupted.

Eating your first meal of the day soon after waking should be prioritised for optimal metabolic health.

If you like to practice Intermittent Fasting - it’s dinner that needs to be super early - not skipping breakfast (which seems to be trending).

23/08/2025

☀️ Slow Sundays call for a breakfast worth savouring!
I don’t eat out often, but if I do, breakfast would be my meal of choice to indulge in.

This delicious corn fritter dish with added nutritious toppings can be replicated at home and made to hit protein goals.

Try this recipe:

1 cup corn kernels
1 small grated zucchini
1/2 cup cottage cheese
2 large eggs
1/4 cup buckwheat flour
2 Tbsp plain pea protein powder
2 Tbsp h**p seeds
2 Tbsp chopped spring onions
1 tsp baking powder
1/2 tsp smoked paprika
S&P to taste
Drizzle olive oil for cooking

1 - Mix the base: in a large bowl, whisk the eggs, then stir in cottage cheese.
2 - Add dry ingredients: mix in flour, pea protein powder, baking powder, h**p seeds, S&P and paprika.
3 - Add vege: fold through corn, zucchini, spring onion until combined. Add splash of milk if batter seems too dry.
4 - Cook: heat oil in frypan, drop 1/4 cup portions if batter, flatten slightly and cook til golden (3-4min each side)
5 - Serve: add avocado, a fried/poached egg, leafy greens, alfalfa, goats cheese 😋

22/08/2025

If you’ve been feeling stuck in a cycle of fatigue → sugar cravings → skipped workouts → frustration… improving your energy might just be the missing piece.

Beyond blood tests and my Nutritional assessment- Additional functional testing is available to further investigate causes of fatigue…
For example
🧪 we can deep dive into the gut microbiome
🧪 check food intolerances
🧪 look for heavy metal toxicity
🧪 see how your hormones are being metabolized

💬 What would you do differently if you had more energy every single day?

16/08/2025

Tracy has had the privilege of working with .aus to fine-tune her nutrition, recovery, and weight-making strategies for recent professional boxing bouts in Thailand and Fiji.

Outside the ring, Connie juggles a busy week wearing many hats including boxing coach with , tennis coach, admin whiz, bakery hand, and pet sitter - often all in the same day!

That packed schedule makes meal planning not just challenging, but absolutely essential.

Combat sports demand intense bursts of effort, coupled with the endurance to sustain performance- especially at the professional level, where athletes may battle through 12 gruelling rounds.

These nutrition strategies go beyond simply fuelling for training and competition - they target cellular health by incorporating antioxidants to help counteract the oxidative stress of the sport, supporting faster recovery and sustained performance

Connie was once one of Tracy’s own boxing coaches, guiding her in the gym and in the ring through several Masters boxing bouts 🥊

13/08/2025

🌱 Eat for the planet, thrive in your body.

Every time you fill your plate with a variety of plants, you’re not just fuelling yourself…you’re helping protect biodiversity. 🌍

Different colours, textures, and flavours mean different nutrients for you, different habitats for pollinators and soil microbes, and a richer menu for your gut microbes. 🦠

A diverse gut microbiome = stronger immunity, better digestion, improved mood, and long-term health.

🥦 Rotate your greens.
🍠 Try unfamiliar roots.
🌾 Explore ancient grains.
🍎 Buy in-season & local when you can.

Small changes in your shopping basket ripple out to healthier ecosystems, inside your gut and out in the world. 💚

Address

Gold Coast, QLD
4218

Website

http://www.rawhumannutrition.com.au/

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