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Deb Van Lith Mandurah Womens Health Nutritionist

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Mandurah, WA
Deb Van Lith Mandurah Womens Health Nutritionist

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Deb Van Lith Mandurah Womens Health Nutritionist, Nutritionist, 11 Peelwood Parade, Mandurah.

Clinical Nutritionist (BHSc Nutritional and Dietetic Medicine, CPN AAPRN) based in Mandurah; with a deep understanding of women's health issues, my practice is dedicated to supporting women through life's various stages through personalised treatment.

14/02/2026

This Valentine's Day, here's a different kind of love advice and its self-love - find a project. Research shows creative hobbies reduce cortisol and protect your heart.
The weekend is for recovery. But "doing nothing" often means scrolling — which doesn't actually restore you.
What the research shows:
• Creative activities lower cortisol (stress hormone) levels measurably
• A 2024 study found that engaging in hobbies reduces the risk of depression and improves life satisfaction
• Gardening for 30 minutes lowers stress more effectively than reading indoors
• Photography, art, and crafts activate the parasympathetic nervous system — your rest and digest mode
Why projects work for stress relief:
• Flow state — complete absorption in an activity quiets the anxious mind
• Sense of achievement — completion triggers dopamine
• Present focus — you can't ruminate about problems while concentrating on a task
• Tangible results — unlike work stress, you see progress
Weekend project ideas:
• Start a herb garden (even in pots)
• Try watercolour or simple sketching
• Photography walk in your neighbourhood
• Cook something new from scratch
• Organise one space that's been bothering you
I'm Deb from XLR8 Your Health Clinical Nutrition. Setting goals — including creative ones — is part of holistic health. Download our free 2026 Health Plan template, or book a consultation to set your wellness goals for the year ahead.
👉 xlr8yourhealth.com

13/02/2026

A dog doesn't care what you earn, what you weigh, or how you look first thing in the morning. That kind of unconditional love changes your health. The research proves it.
After a long week, coming home to a wagging tail and eyes that say "you're my whole world" — there's nothing quite like it.
What the research shows about human-dog bonds:
• Dog owners have lower blood pressure and reduced cardiovascular risk
• Interaction with dogs increases oxytocin (the bonding hormone) in both species
• Pet ownership is associated with lower rates of depression and anxiety
• Dogs increase physical activity — research shows they improve exercise adherence
• A 2025 study found pets provide significant psycho-social benefits beyond companionship
The Mayo Clinic confirms:
"The unconditional love of a pet can do more than keep you company. Pets may also decrease stress, improve heart health, and even help children with their emotional and social skills."
They give us so much. How do we give back?
By understanding their needs — including when they're in pain (remember, dogs hide it), when their gut needs support, and when they need holistic care beyond just vet visits.
I'm Liza from XLR8 Your Health. I've just launched Canine Bowen and Holistic Therapies because our dogs deserve the same whole-body approach we give ourselves. Give back to your best friend.
👉 xlr8yourhealth.com

12/02/2026

Wegovy has just been recommended for PBS listing. If you've been paying up to $5,000 a year for GLP-1 medication, this changes everything.
The PBAC has recommended Wegovy (semaglutide) be subsidised through the Pharmaceutical Benefits Scheme for Australians with obesity and established cardiovascular disease. This is significant news.
What this means:
• Over 400,000 Australians currently pay up to $5,000 annually for GLP-1 medications
• PBS listing will make treatment accessible for those who couldn't afford it
• Eligible patients include those with BMI ≥35 (or ≥32.5 for certain ethnic groups) who've had cardiovascular events
But here's what hasn't changed:
The medication is now more affordable. Proper nutritional support is still essential.
What the research shows:
• 22% of GLP-1 users develop nutritional deficiencies within 12 months
• Up to 40% of weight lost can be muscle without proper nutrition support
• Protein requirements increase significantly — most users aren't meeting them
• Side effects (nausea, constipation, fatigue) often relate to inadequate nutrition
The message:
You can now afford the medication. You can't afford NOT to get proper nutritional advice alongside it. The evidence is clear — supported patients have dramatically better outcomes.
I'm Deb from XLR8 Your Health Clinical Nutrition. Our 12 Healthy Habits programme is specifically designed to support GLP-1 medication users — easy to follow online, evidence-based strategies.
👉 xlr8yourhealth.com

11/02/2026

There was a time when headaches ruled my life. Not occasional ones — debilitating, every-other-day pain that doctors couldn't explain.
That experience is why I wrote my book. Because when you live with chronic headaches, you'll try anything — and you deserve real answers.
What I learned about headache types:
• Tension headaches — the most common. Band-like pressure, both sides of head. Often triggered by stress, posture, dehydration
• Migraines — one-sided, throbbing, often with nausea, light/sound sensitivity. Can last hours to days
• Cluster headaches — severe, one-sided, often around the eye. Come in clusters over weeks
• Cervicogenic headaches — originate from neck dysfunction. Often missed
What conventional medicine often misses:
• Food triggers (histamines, tyramine, additives)
• Blood sugar instability
• Nutrient deficiencies (magnesium, B2, CoQ10)
• Gut-brain connection
• Hormonal patterns
• Sleep quality
• Structural issues
The research supports a multimodal approach:
A comprehensive review found that non-pharmacological treatments — including nutritional interventions, manual therapy, and stress management — show significant benefit for chronic headache sufferers.
I'm Liza from XLR8 Your Health. I wrote UnF**king Pain to share the natural solutions that helped me and my patients find relief. If headaches are controlling your life, there are answers beyond medication.

10/02/2026

Visceral fat is one of the most overlooked drivers of ageing. Not because it's rare — but because you often can't see it.
You can look slim and still carry dangerous fat around your organs. The scale won't tell you. But your health will.
What visceral fat does:
• Sits around your liver, heart, and intestines — invisible from outside
• Fuels chronic inflammation throughout your body
• Worsens insulin resistance — making weight loss harder
• Accelerates cognitive decline and metabolic dysfunction
• Linked to increased risk of heart disease, diabetes, and certain cancers
The good news:
You don't need extreme dieting. Research shows improving insulin sensitivity, lowering inflammation, and increasing polyphenol intake leads to meaningful visceral fat reduction — even when the scale barely moves.
What I recommend in clinic:
• Minimise alcohol
• Remove ultra-processed foods
• Prioritise high-quality protein
• Add dark berries daily
• Swap one coffee for green tea
• Add greens + fermented foods to each meal
• Keep a consistent eating window
• Strength train + Zone 2 cardio + short post-meal walks
I'm Deb from XLR8 Your Health Clinical Nutrition. Our 12 Healthy Habits programme addresses visceral fat systematically — building habits that target the root causes, not just the symptoms.
👉 xlr8yourhealth.com

09/02/2026

Coming from Italian heritage, this one hurts: up to 70% of extra virgin olive oil sold isn't what the label claims. Here's how to spot the real thing.
I grew up watching my Nonna drizzle golden-green olive oil over everything. Real olive oil. Now I see what's on supermarket shelves and it breaks my heart.
What the research reveals:
• Studies show significant amounts of "extra virgin" olive oil fails to meet quality standards
• Common issues: dilution with cheaper vegetable oils, refined olive oil labelled as extra virgin, or rancid oil sold as fresh
• A 2025 study confirmed retail EVOO quality varies dramatically — price doesn't guarantee authenticity
What to look for:
• Harvest date — not just "best before." Fresh oil is less than 18 months old
• Dark glass bottle — light destroys polyphenols
• Single origin — "Product of Italy" can mean blended from multiple countries
• Certification seals — look for Australian EVOO standards or international certifications
• Taste — real EVOO should have a peppery, slightly bitter finish
Why it matters:
Real extra virgin olive oil contains polyphenols — powerful anti-inflammatory compounds linked to heart health, brain protection, and reduced chronic disease risk. Fake oil? Just empty calories.
I'm Liza from XLR8 Your Health Clinical Nutrition. Start your week with real food — download our free Healthy Salad Recipes and drizzle the good stuff.
👉 xlr8yourhealth.com

08/02/2026

Reset your week: Let's talk about the hype around protein. How much do you actually need — and how do you separate fact from marketing?
Protein bars. Protein water. Protein cereal. The marketing would have you believe we're all dangerously deficient. But what does the science actually say?
The facts vs the hype:
→ Most Australians already meet basic protein requirements → However, research shows optimal intake for muscle preservation, satiety, and metabolic health is higher than minimum guidelines → A 2024 review confirmed 1.2–2.0g per kg body weight benefits most adults — especially those over 50 or trying to lose weight → Timing matters less than total daily intake — the "30-minute anabolic window" is largely myth
Common protein myths debunked:
❌ "You can only absorb 30g per meal" — Research shows no upper limit; digestion simply slows
❌ "High protein damages kidneys" — Only relevant for pre-existing kidney disease
❌ "Plant proteins are incomplete" — Varied plant sources throughout the day provide all essential amino acids
❌ "More is always better" — Beyond optimal intake, excess provides no additional benefit
What actually matters:
✓ Adequate total daily intake for YOUR body and goals ✓ Quality sources at most meals ✓ Increased needs as we age (anabolic resistance) ✓ Higher needs during weight loss to preserve muscle
I'm Deb from XLR8 Your Health Clinical Nutrition. We've just released our free Protein Guide — evidence-based facts, recipes, and resources written by Clinical Nutritionists. Download it free from our website using the code provided.
👉 xlr8yourhealth.com

07/02/2026

One piece of equipment. Under $50. No gym membership required. The Fit ball is one of the most underrated fitness tools — here's the evidence.
Before you invest in expensive gym equipment or memberships, consider what research says about the humble fitball.
What the evidence shows:
→ A 2023 systematic review found Fit ball exercises significantly improved core stability, balance, and postural control → Research confirms unstable surface training activates more muscle fibres than stable surface exercises → A 2024 study showed fitball exercises improved lower back pain in office workers after just 8 weeks → Balance training on unstable surfaces reduces fall risk in older adults by up to 40%
Benefits of fitball training:
✓ Core strength — Every exercise engages stabiliser muscles ✓ Improved posture — Sitting on the ball activates postural muscles ✓ Balance and coordination — Unstable surface challenges proprioception ✓ Low impact — Gentle on joints while building strength ✓ Versatility — Hundreds of exercises from beginner to advanced ✓ Convenience — Use at home, store easily, take anywhere
Who benefits most:
→ Desk workers with back pain → Older adults wanting to maintain balance → Post-injury rehabilitation → Anyone wanting effective home workouts → Those with joint issues who can't do high-impact exercise
I'm Liza from XLR8 Your Health. We've developed a complete fitball programme available on our website — no costly gym, no commute, just effective home workouts you can do anytime.
👉 xlr8yourhealth.com

06/02/2026

Planning a weekend gathering? That tub of store-bought dip contains up to 20 additives you probably can't pronounce. Here's a healthier approach.
I checked the labels on popular supermarket dips this week. The ingredient lists were eye-opening.
What I found in commercial dips:
→ Thickeners, emulsifiers, and stabilisers (often 4–6 different types) → Preservatives to extend shelf life → Flavour enhancers including MSG derivatives → Added sugars (yes, even in savoury dips) → Vegetable oils high in omega-6 → Colours and "natural flavours" (which aren't always natural)
Why it matters:
→ Research links ultra-processed food consumption to increased inflammation → Preservatives can disrupt gut microbiome balance → Emulsifiers have been shown to affect intestinal barrier function → Many additives are individually "safe" but cumulative effects are unknown
The good news:
Homemade dips take 5–10 minutes and contain ingredients you recognise.
Simple swaps:
✓ Hummus — chickpeas, tahini, lemon, garlic, olive oil ✓ Tzatziki — Greek yoghurt, cucumber, garlic, dill ✓ Guacamole — avocado, lime, tomato, coriander ✓ Beetroot dip — roasted beetroot, Greek yoghurt, cumin
I'm Deb from XLR8 Your Health Clinical Nutrition. We've created delicious, easy dip recipes you can download free from our website. Real food, real ingredients, really simple.
👉 xlr8yourhealth.com

05/02/2026

Chronic pain isn't just about the site of injury. Research shows it's a whole-body issue — and that's exactly how functional medicine approaches it.
If you've been told "there's nothing structurally wrong" but you're still in pain, you're not imagining it. The problem is the approach, not you.
What the research shows:
→ A 2024 systematic review found that multimodal, whole-person approaches significantly outperform single-treatment interventions for chronic pain → Chronic pain involves central sensitisation — your nervous system becomes amplified, not just your tissues → Inflammation, gut health, sleep, stress, and nutrition all directly influence pain perception → The biopsychosocial model of pain is now the gold standard — yet most treatment remains purely biomedical
The functional medicine approach:
✓ Identifies root causes, not just symptoms ✓ Addresses inflammation through nutrition ✓ Supports nervous system regulation ✓ Considers gut-brain connection (90% of serotonin is made in the gut) ✓ Treats the whole person, not just the painful area
The reality of specialist waitlists:
Average wait times for pain specialists in Australia can exceed 12 months. You don't have to suffer while you wait.
I'm Liza from XLR8 Your Health. I wrote UnF**king Pain because chronic pain needs a different approach. If you're waiting for specialist care and need support now, we can help you start addressing the root causes today.
👉 xlr8yourhealth.com

04/02/2026

GLP-1 medications have exploded in popularity. So have the patients coming to us for nutritional support. Here's why that matters.
In the past 12 months, we've seen a significant increase in clients taking Ozempic, Wegovy, and similar medications. They're working — but many are struggling.
What we're seeing in clinic:
→ Nausea making eating difficult → Uncertainty about what and how much to eat → Concerns about muscle and hair loss → Questions about how long to stay on medication → No nutritional guidance from prescribers
What the research confirms:
→ 22% of GLP-1 users develop nutritional deficiencies within 12 months → Up to 40% of weight lost can be lean muscle tissue without proper support → Protein requirements increase significantly — most aren't meeting them → Structured nutrition support dramatically improves outcomes
Why our 12 Healthy Habits programme works:
✓ Designed specifically to support GLP-1 medication users ✓ Focuses on protein-first eating strategies ✓ Addresses common side effects through food choices ✓ Builds sustainable habits for life after medication ✓ Easy to follow online — fits around your schedule
We're Liza and Deb from XLR8 Your Health Clinical Nutrition. If you're on GLP-1 medication and need guidance, our 12 Healthy Habits programme gives you the structure and support the research shows you need.
👉 xlr8yourhealth.com

Address

11 Peelwood Parade
Mandurah, WA
6210

Opening Hours

Monday	10am - 7pm
Tuesday	8am - 7pm
Wednesday	10am - 7pm
Thursday	10am - 7pm
Friday	10am - 7pm
Saturday	8am - 1pm

Website

http://xlr8yourhealth.com/

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