Sydney Endocrinology

18/03/2026

What does downtime look like for you?

In our busy lives, downtime often gets overlooked — but it’s essential for our wellbeing.

Downtime doesn’t have to mean doing nothing. For some people, it’s a quiet cup of tea. For others, it’s a walk outdoors, reading a book, listening to music, exercising, journaling, or simply sitting in silence.

The key is this: downtime should feel restorative — not draining.

Ask yourself:
✨ What helps me feel calmer?
✨ When do I feel most recharged?
✨ Am I making space for that in my week?

Protecting time to rest isn’t selfish — it’s healthy.

What does downtime look like for you? 💬

17/03/2026

🥩 The Benefits of Including Steak in a Balanced Diet

Steak can absolutely have a place in a healthy, well-balanced eating pattern.

Here’s why:

💪 High-quality protein
Steak provides all essential amino acids, supporting muscle repair, strength, and maintenance — especially important if you strength train or are trying to preserve lean muscle.

Rich in iron
Red meat contains highly absorbable heme iron, which helps support energy levels, oxygen transport, and can help prevent iron deficiency.

B vitamins for energy
Steak is a great source of B12, niacin, and B6 — all important for energy production and nervous system health.

Zinc for immunity
Zinc supports immune function, wound healing, and overall cellular health.

Highly satisfying
Protein-rich meals like steak can help with satiety, blood sugar balance, and appetite regulation when paired with vegetables and fibre-rich foods.

✨ Tip:
Choose lean cuts where possible, watch portion sizes (a palm-sized serve is a good guide), and balance your plate with plenty of colourful vegetables and whole foods.

It’s not about eliminating foods — it’s about balance and quality.

13/03/2026

🌿 Weekend Reset 🌿

The weekend is the perfect time for a gentle reset — not a “start again on Monday” mindset, but a chance to realign and recharge.

✨ Slow down where you can
✨ Prioritise nourishing meals
✨ Move your body in a way that feels good
✨ Get outside for fresh air
✨ Set small intentions for the week ahead

A weekend reset isn’t about restriction or perfection — it’s about creating balance so you feel energised, not exhausted, when Monday arrives.

What’s one small thing you can do this weekend to support your wellbeing?

13/03/2026

10/03/2026

Breaky Inspo from our Dietitian Ana...

🥣 1. High in Protein (Greek Yoghurt)

Supports muscle maintenance and repair

Helps you feel fuller for longer

Can reduce mid-morning snacking

Supports steady energy levels

🍓 2. Rich in Fibre (Berries + Nectarine + Seedy Granola)

Supports healthy digestion

Helps regulate blood sugar levels

Promotes gut health

Contributes to heart health

🍇 3. Packed with Antioxidants (Frozen Berries)

Help reduce inflammation

Support immune health

Protect cells from oxidative stress

Just as nutritious as fresh berries (often frozen at peak ripeness)

🌾 4. Healthy Fats (Seeded Granola)

Supports heart health

Aids nutrient absorption (especially fat-soluble vitamins)

Contributes to longer-lasting satiety

⚖️ 5. Balanced Macronutrients

This combination provides:

Protein

Fibre

Healthy fats

Natural carbohydrates

That balance helps:

Stabilise energy levels

Reduce blood sugar spikes

Keep you satisfied until lunch

08/03/2026

Introducing Dr Jodie Landstra, Clinical Psychologist.

With over 25 years of experience, Jodie specialises in supporting people living with chronic health conditions and the emotional challenges that can come with them.

She works with patients adjusting to diagnoses such as diabetes, cancer, transplantation, limb loss and other complex medical conditions, helping them build resilience, manage difficult thoughts and emotions, and create sustainable routines for long-term wellbeing.

Jodie uses evidence-based therapies including Acceptance and Commitment Therapy (ACT) to support patients in living meaningful, fulfilling lives while managing their health.

📍 Wahroonga & North Sydney
💻 Online and in-person appointments available

Email enquiries welcome
reception@sydneyendocrinology.com.au

📞 02 9157 9095

07/03/2026

Happy International Women’s Day

Today we celebrate the incredible women in our team and the many women we are privileged to care for every day.

At Sydney Endocrinology, we are proud to support women’s health across all life stages — from hormonal health and thyroid conditions to diabetes, fertility, and beyond.

Thank you to our outstanding doctors and allied health support for the expertise, compassion and dedication they bring to our community.

05/03/2026

🍋 Health Benefits of Lemons

Lemons are small, but they pack a powerful nutritional punch!

✨ Rich in Vitamin C
Supports immune function, helps protect cells from damage, and plays a key role in collagen production (great for skin health).

✨ Supports Iron Absorption
The vitamin C in lemons helps your body absorb iron from plant-based foods — especially helpful for people following vegetarian or plant-forward diets.

✨ Hydration Boost
Adding lemon to water can make it more enjoyable, encouraging better hydration throughout the day.

✨ Contains Antioxidants
Lemons provide beneficial plant compounds that help reduce oxidative stress in the body.

✨ May Support Digestive Health
Lemon juice can stimulate saliva and digestive juices, which may assist with digestion.

💡 Tip: Try adding fresh lemon to water, salads, fish, or vegetables for a fresh flavour boost — no added sugar needed!

👉 Want more nutrition advice? Follow us for regular health tips and updates.

04/03/2026

✈️ Travelling? Don’t let the airport undo your hard work.

Airport food can feel like a nutritional minefield — especially when you’re staring at options like a bagel, croissant and coffee.

✨ Here are some tips so you can still enjoy your breakfast — without the blood sugar crash or mid-flight hunger.

🥐 1. Add protein first.
Most airport breakfasts are carb-heavy. A plain croissant or bagel alone will spike your blood glucose and leave you hungry mid-flight.

👉 Look for eggs, smoked salmon, nut butter, cheese, or a side of yoghurt to balance it out.

🥯 2. Choose your carb wisely.
If it’s between a croissant and a bagel:
• Croissant = higher fat, lower volume, less filling
• Large bagel = equivalent to ~4 slices of bread

👉 Consider half a bagel + protein instead of the whole thing.

☕ 3. Watch liquid calories.
Fancy coffees can equal a small meal.
👉 Choose a regular latte, cappuccino or flat white without added syrups.

Even better — pair it with protein so it doesn’t become your whole breakfast.

🧳 4. Plan ahead when you can.
Packing a small protein option (boiled eggs, protein wrap, nuts, protein bar) gives you control and reduces impulse choices.

💡 Remember:
One airport meal doesn’t define your health. It’s about making the best possible choice in the situation you’re in — not perfection.

01/03/2026

As we move into autumn here in Australia 🍂, apples really come into their own — and they’re such an underrated nutritional powerhouse.

🍎 Autumn = Apple Season 🍎

As the weather cools down, apples are at their absolute best — crisp, sweet and packed with goodness.

✨ Gut health support
Apples contain pectin, a soluble fibre that feeds our beneficial gut bacteria and supports healthy digestion.

✨ Blood sugar steadiness
Thanks to their fibre content and natural structure, whole apples have a low–moderate glycaemic impact — making them a great snack option (especially when paired with protein or healthy fats).

✨ Heart health
Regular apple intake has been associated with improved cholesterol markers due to their soluble fibre and polyphenols.

✨ Convenient & budget-friendly
In-season produce tastes better, lasts longer and is often more affordable.

Try:
• Sliced apple with nut butter
• Stewed apple with cinnamon on oats
• Added to a roast pumpkin & rocket salad
• Baked with walnuts for a simple dessert

Remember — you don’t need “superfoods.” Seasonal, simple foods like apples do the job beautifully. 🍏

What’s your favourite way to enjoy apples?

If you’d like personalised advice around gut health, blood sugar, heart health or simply making everyday food choices feel easier, our wonderful dietitians here at the practice are here to help.

Small changes, tailored to you, can make a big difference. 💚

www.sydneyendocrinology.com.au
Appointments are available in person or via zoom telehealth.

27/02/2026

✨ 5 Healthy Habits to Stay Motivated with Exercise (and Why They Matter!) ✨

Staying consistent with exercise isn’t about willpower — it’s about building simple habits that support you long-term. Here are five evidence-based strategies that make it easier to keep moving:

1️⃣ Schedule it like an appointment
Put exercise in your calendar just like you would a meeting. Routine reduces decision fatigue and helps turn movement into a non-negotiable part of your week.

Benefit: Greater consistency → improved cardiovascular health, stronger muscles, better metabolic health.

2️⃣ Start small and build gradually
Avoid the “all or nothing” mindset. Even 10–15 minutes counts. Small wins build momentum and confidence.

Benefit: Reduced injury risk, improved adherence, and sustainable progress.

3️⃣ Focus on how it makes you feel (not just how it makes you look)
Notice improvements in mood, sleep, energy and stress levels.

Benefit: Exercise boosts endorphins, supports mental health, and improves insulin sensitivity.

4️⃣ Pair it with something enjoyable
Walk with a friend, listen to a podcast, train outdoors, or try a new class.

Benefit: Enjoyment increases dopamine release — which reinforces the habit loop.

5️⃣ Fuel and recover properly
Prioritise adequate protein, hydration, and sleep. Your body needs support to adapt.

Benefit: Better muscle repair, improved performance, reduced fatigue and hormonal balance support.

www.sydneyendocrinology.com.au

27/02/2026

⚠️ IMPORTANT NOTICE

We have been made aware of phishing emails circulating that appear to have been sent from one of our clinician email accounts, Wendy Bryant.

Please be assured this matter has been identified and reported to Services Australia, and we are currently monitoring the situation closely.

We have been advised that no personal information or patient records have been accessed — only emails were involved.

If you receive any suspicious emails, please do not click on any links or open any attachments. Delete the message immediately.

If you have any questions or concerns, please contact our clinic directly and our team will be happy to assist.

Thank you for your understanding and vigilance.

02 9157 9095
www.sydneyendocrinology.com.au