Katie Holohan Naturopathy and Nutrition, Mannering Park (2026)

14/01/2026

Firstly, how will eating more fibre make you feel?

- You’ll be fuller for longer between meals (game changer for blood sugar and body composition)
- You’ll be less ‘snacky’ and crave less sugar (fibre assists with blood sugar regulation by slowing glucose uptake of any carbohydrates consumed in the same meal). This means less of a roller coaster of up and down extremes with your blood sugar levels.
- Your mood will be much more stable
- Your energy will be much more stable
- Over time, your clearance of excess hormones will improve and symptoms such as PMS, heavy menstruation and painful period symptoms will likely improve
- Your bowel movements will improve, alongside the diversity of your gut bacteria which is fantastic news for your immune system and prevention of cancers!

Let’s look at an example day of 30grams of fibre!

Breakfast: 1/2 cup oats (makes around 1 cup cooked) soaked before cooking with 1 tablespoon of chia seeds and 1 medium kiwi fruit with the skin on. Add collagen and Greek yoghurt or eggs for protein too!
(12.5~grams of fibre)

Lunch: TWO full cups of mixed salad leaves, 1 cup of roast pumpkin pieces, 1/2 cup chickpeas, 1 cup of additional diced salad items (cucumber, capsicum, tomatoes etc). Add protein of your choice
(13-14g of Fibre)

Snack: Apple with skin and 10-12 raw almonds
(~6g Fibre)

Dinner: 1 cup of green veg, 1/2 cup of starch veg (carrot, pumpkin, sweet pot), 1/2 cup of cooked quinoa. Alongside protein of choice.
(~7g of Fibre)

When you look at the quantities of veg and legumes/nuts/seeds you’ll see the volume of food is A LOT. Much more than most women are usually consuming in their main meals, and the main reason why women are not feeling full for long after eating, needing to snack and therefore not achieving their wellness goals (whether it be energy stabilisation, body composition, gut health or hormonal wellbeing).

Protein has all the heroic hype (very warranted), but fibre is your best friend.

Let’s chat in the comments below, how are you doing compared to this ideal day of fibre? And more importantly, how can you use this as inspiration to start to add more in?

09/01/2026

I definitely grew up watching my mother skip on the potatoes 🥔

And I also watched that mindset, not really pay off for her.

It’s still so incredibly common for the women I work with to believe that to feel better (than how they do), either physically or aesthetically, that the main focus is to eat less.

However what most women are missing for their health is actually eating MORE. More volume, more fibre, more protein, benefiting from the ready-energy of consuming carbohydrates.

Eating MORE at main meals, usually fills nutrient gaps that are keeping women in survival mode. Eating MORE at main meals usually reduces blood sugar rollercoasters and snacking. Eating MORE at main meals gives women energy to feel full and satisfied for hours at a time, improving sleep, body composition, strength, mental focus, emotional well-being and hormonal health.

Too many women are stuck in a NOURISHMENT - GAP.
Too many women are in survival mode trying to push through sugar cravings, fatigue and a foggy, irritable mood. Most women, really need to EAT MORE.

02/12/2025

It can be so deceptive just how many non-favourable ingredients are found in some of the most staple foods that families purchase weekly, and especially during seasonal times such as Christmas.

It can feel overwhelming, however a quick commitment to simply flip over your products and read the labels really pays off when consuming these foods regularly.

Thinking of just these four swaps, imagine the impact you could have across a whole table of Christmas dinner or lunch food.

Don’t take ‘green washing’ for face value - that is, seeing “no artificial colours or flavours” on a product and assuming that means it’s not full of chemicals listed as ‘preservatives’ instead 🫠. The food industry is conniving and very trickster, nobody creating these products has your family’s best interests at heart, so YOU have to. ❤️

What are staples do you want to find cleaner versions of before Christmas this year (or for your weekly shop in general?) ⬇️

04/10/2025

As women we have to have the self worth to desire better for ourselves when it comes to our health.

I wish we could hand over some of this responsibility, but unfortunately women’s experiences (anecdotally: the frequent gaslighting of symptoms, the lack of preventative care, the lack of investigations, the lack of true informed consent) prove time and time again that we really must take this into our own hands.

I wish more women knew that sometimes the simplest of supports for the body can have a huge impact on improving how the body is functioning and thus on how you are feeling.

Often it’s as simple as some nutrient repletion, very common to benefit greatly from Magnesium, B6 and Zinc, and common that reducing dairy particularly in the luteal (post ovulation) phase will assist with pain and heaviness.

Many women can change their cycles completely just by balancing their blood sugar with food shifts only!

Then of course we have some gorgeous and effective herbs that serve unique purposes and support the body to naturally improve function.

This conversation is nuanced, but it’s important. I too used the pill for many years in my teens and very early 20’s. However, I will now never use it again. The goal is better education for women, and more thorough investigation into our health states.

What has your experience with being offered the pill, or coming on and off the pill been? ⬇️ 💬

01/10/2025

FINAL ROLL CALL 🙋🏼‍♀️

Perfect for any woman wanting to reclaim her vital force.

Especially for the burnt out, exhausted, lack-lustre woman who is craving support and doesn’t know where to turn.

This isn’t calorie counting and measurements, this is health, self care, encouragement and proper practitioner led information to help you feel better and brighter for $47 a week over six weeks.

This is the final roll call. We begin this weekend.

You don’t need to prep anything prior, you don’t need to spend anything extra in your weekly shop or on blood work (I’ll show you how to get some under medicare) to make this reset work for you. You’ll feel empowered and educated to take on small change that has lasting impact on you and likely the health of your home and family.

Comment reset below to join us 💛

25/09/2025

6 Weeks Together.
Blood Reviews.
Nutrition Support.
Meal Planning.
Lifestyle Change.
Accountability.
Encouragement.
Results.

Three 90 minute live calls (either Saturday AM or Sunday PM - will always be recorded for you), meal plans, a chance to be guided on your blood results (and what to have tested), an exclusive What’s App community and chat for support.

If you don’t choose you now, then when..?

In the words of Shania Twain… “Let’s go girls” 🎶 💃🏻

Comment ‘reset’ below for the link to join us ⬇️

22/09/2025

This is me pregnant around 18 weeks with my son (he’s now nearly 2yrs old).

I never thought I’d later become part of the pregnancy or infant loss ‘club’. Not because I was naive to its prevalence but it’s an experience that I think we all pray and hope to never have to go through.

When our most recent bub passed too early to make it earth-side, I knew I wanted to practice what I preach and ensure that I didn’t normalise what’s so devastatingly common, but not necessarily normal.

I’m absolutely sure that there is soooo much we are yet to understand about a baby’s timing, their journey into a physical vessel and making it into our loving arms. Despite those unknowns however, I refuse to sit in, or normalise other women sitting in, the experience of a GP or OBGYN suggesting that you don’t need to investigate or actively manage your health for optimal fertility until you’ve had at least three losses or been trying for 12months unsuccessfully. Who else has been told this? So many of my clients and even those in my personal life have 💔

For us personally, we’ve now completed some really comprehensive bloods on hubby, we’ve tweaked a few things there, we’ve both prioritised a high dose of CoQ10 (we were already both taking some individualised supps and I was using also), I’m about to re-do my own bloods again now 3 months post loss and BEFORE we start opening up to becoming pregnant again. There was a lot of physical blood loss and a lot of emotional pain to process, and it’s so important that I take care of myself and re-set and re-check.

I also looked at and considered my overall feeling of vitality. I started to work on my sleep as much more of a priority (as much as I can whilst still co-sleeping and breastfeeding a toddler 🙃), and I’ve started being much more committed to strength training and moving my body more intentionally which has shifted by overall energy (which internally likely means my cellular activity and metabolism are improving 👌🏻 ).

Sharing this, is not to say that you can’t try again straight away, it’s to speak to all couples and say, don’t let anyone tell you that one loss isn’t worthy enough of investigating. ❤️❤️❤️

10/09/2025

Honestly, I’d say 95% of women I work with, I’m friends with, and I’m family with… are undernourished, under-fuelled and under-supported for the life they are currently trying to maintain.

They certainly aren’t usually just angry, bitter, fatigued, PMS’y, ragey, uninterested in s*x and craving chocolate at 3pm because some women just have to be the ‘unlucky ones’.

What do we commonly find in these women?

• under-eating,
• mineral imbalance (think low magnesium, low zinc, low calcium, low selenium, high heavy metals) - cue irritability, sleeplessness, increased pain perception and more,
• nutrient deficiency of the big players (iron & B12 super commonly)
• low protein diets
• low fibre diets
• blood sugar imbalance
• thyroid insufficiency (especially postpartum)
• gut inflammation

Picture it like an iceberg.

What you can see in yourself:
• Yelling at the kids over shoes and socks,
• Irregular, painful or heavy periods,
• Headaches,
• Cravings for a whole block of chocolate,
• Low sexual desire,
• Anxiety and sleep struggles,
• Daytime fatigue and concentration problems

However under that water surface, there’s a huge unseen load.

If you’re a woman aged between 25ish and 40ish and you know you want to feel and live better, I want to invite you into something special. If you were around for the days of Being Woman, you’ll understand the vibe, however this will be a shorter container where we dive in intimately on our health as well as our relationship with self, as women.

Comment ‘woman’ below to get on the list for further info when it drops.🤎

05/09/2025

𝙁𝙀𝙉𝙉𝙀𝙇, 𝙊𝙍𝘼𝙉𝙂𝙀 & 𝘾𝘼𝘽𝘽𝘼𝙂𝙀 𝙎𝘼𝙇𝘼𝘿 🍊

This week I tried out an incredible, certified organic and regenerative farm produce box from (they deliver in Newcastle, Central Coast and Sydney FYI).

It contained an abundance of seasonal fresh produce, including a super crispy Fennel bulb. Fennel is something I find many people might enjoy out on a meal in a fancy restaurant but have no idea how to use it at home.

Fennel has a super unique and fresh aniseed flavour that’s absolutely perfect a sweet fruit like oranges or even apple.

It’s an amazing source of fibre and phytoestrogens, making it a hormone healthy and gut healthy little super food. Fibre in particular is something that so many of us are not consuming enough of. Fibre helps to diversify your gut microbiome, balance your blood sugars and support detox pathways.

The Salad:

2-3 Oranges segmented
1 Fennel Bulb sliced thinly
1/4 Red Cabbage sliced thinly
A sprinkle of Mint Leaves

Layer all components, top with a drizzle of olive oil, punch of salt and optional drizzle of honey.
We actually served ours with Labna and it was mouth watering truly.

As an added bonus, we enjoyed this salad alongside lamb chops and the citrus and fennel both containing vitamin C would have meant we also absorbed the iron in the red meat better too! (Eating seasonally makes sense for the body 😉)

The box also contained a large grapefruit so hold tight for a recipe creation for that baby too!

Have you tried Fennel before?

02/09/2025

Did you know this about most lab reference ranges?

Have you experienced being told ‘everything’s normal’ only to feel unheard and like your symptoms are unaccounted for in the GP’s office?

Grab a copy of your latest bloods and comment ‘optimal’ below to book and have me review your test results.

27/07/2025

Ladies, where do you feel you’re sitting? Are you eating enough food just to simply feel well? Are you crashing at the end of the day, or bingeing on sugar in the evenings because you’ve under-eaten with your other meals?

This is really SO common. Eating enough food can change so much about the way you feel. Food is such a powerful tool for wellness, never underestimate the influence of food. You can buy all the magic supplements you’d like, but you still can’t out-supplement under-eating (especially for the Mummas!).

24/06/2025

👼You weren’t ready to arrive in our arms and stay, but you’ll forever be kept in our hearts 💔

Heartbreakingly, our pregnancy ended at just over 15 weeks, only three days after telling you all we were expecting a little sibling for our Ziggy.

We will never understand why, but we will always lean into full trust that the little souls that choose us know when it’s right to come and when it’s right to leave; that our children are the orchestrators of their own journey’s and that we are the parents blessed enough to witness and experience only a tiny, or a huge part of that.

After an intense labour at home, we set up a final resting place in with their big brother’s placenta (which feels as though he’s looking out for them even though he is here with us and they are not physically) under a little mandarin tree. 🪴🤍

Im still bewildered by the experience, but the moment the tree planting was finished, 5 king parrots flew onto our balcony and arranged themselves around the tree. Dan, nor I have ever seen King Parrots even on our street before, let alone our balcony and every part of my body and intuition is telling me that these were our spirit babies and guides flocking in with love and symbolism of celebration of life. I can’t describe it, but I was transformed from feeling so anxious, to feeling safe, in trust and overwhelmed with love. Then, a few minutes passed and they just flew off, and we haven’t seen them since! 🦜🤍

We appreciate the love and support we’ve already received in bundles from our close friends and family (you know who you are ❤️), and whilst one day I’m sure I’ll be able to read through all your comments the messages we’ll receive here, for now I’m in my little cocoon of grieving and recovering physically (whilst Dan has also been recovering from planned surgery), but I see you and we thank you for the love and for holding us in your thoughts.

Katie Holohan Naturopathy and Nutrition

14/01/2026

09/01/2026

02/12/2025

04/10/2025

01/10/2025

25/09/2025

22/09/2025

10/09/2025

05/09/2025

02/09/2025

27/07/2025

24/06/2025

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