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Janelle, North Bridge (2025)

17/10/2025

WHY INTERMITTENT FASTING ISN’T ALWAYS RIGHT FOR WOMEN

💢 HORMONE CHAOS – Fasting too long can lower estrogen and progesterone, worsening PMS, hot flashes and cycle changes.
💢 STRESS SPIKE – Skipping meals raises cortisol, leading to belly fat, anxiety and poor sleep.
💢 SLOWER THYROID – Restricting calories slows metabolism and energy.
💢 BLOOD SUGAR CRASHES – Causes fatigue, mood swings and cravings.
💢 FERTILITY IMPACT – The body senses “starvation” and may suppress ovulation.
💢 MUSCLE LOSS & POOR SLEEP – Low protein and blood sugar affect muscle tone, mood and rest.

A BETTER APPROACH FOR WOMEN
✨ Try a gentle 12–14 hr overnight fast (stop at 7pm, eat 7–9am).
✨ Focus on balanced meals – protein, fibre and healthy fats.
✨ Support your hormones with:
• Magnesium & B-vitamins – calm nerves, boost energy
• Omega-3s – support mood & reduce inflammation
• Adaptogens (ashwagandha, rhodiola) – balance stress
• Protein – keeps blood sugar stable

As a Naturopath, I help women understand their hormones, identify imbalances and create simple diet and supplement plans to restore balance, improve energy and support long-term wellbeing.

13/10/2025

Back to School & Exam Season? Feed Your Focus Naturally!

As study and exam season begins, your brain is working overtime — and what you eat (and supplement with) can make all the difference.

Fuel it right to boost memory, focus, and natural energy — without the crash or caffeine overload.

Top Foods for Brain Power:
🥚 Eggs – choline for memory & concentration
🥑 Avocados – healthy fats for steady focus
🍇 Blueberries – antioxidants to protect brain cells
🐟 Salmon – omega-3s for mental sharpness
🥬 Leafy Greens – B vitamins for clarity & calm
🍌 Bananas – natural energy for study sessions

💊 Natural Supplements to Support Focus & Memory:
🧠 Omega-3 Fish Oil / Algae Oil – nourishes brain cells and memory.
🌿 Magnesium Glycinate – calms the mind, helps sleep & supports focus.
💪 B-Complex Vitamins – improves energy & alertness.
🍵 L-Theanine (Green Tea) / or pea protein – improves energy and steady focus
🌸 Neurocalm – reduces stress, boosts mental stamina
🍃 Ginkgo Biloba – enhances recall & brain circulation.
(Please remember always consult your health professional before starting new supplements.)

As a naturopath, I love helping students (and parents!) find natural ways to support energy, focus, and calm through busy exam times.

12/10/2025

Struggling with Low Energy, Bloating or Stubborn Weight?
Your gut health and metabolism are deeply connected — when your digestion slows, so does your body’s ability to burn fat and produce energy.

Starting your morning with an apple cider vinegar, lemon, and honey drink can help wake up both your gut and metabolism naturally. ( please avoid if pregnant, or have stomach issues)

Here’s why it works:
✅ Activates digestion – stimulates stomach acid and supports better nutrient absorption.
✅ Balances blood sugar – apple cider vinegar helps control cravings and steady energy. ( add cinnamon to prevent sugar cravings )
✅ Supports detox pathways – lemon and honey help cleanse the liver and lymphatic system.
✅ Boosts hydration and energy.

Other Natural Ways to Boost Metabolism:
🔥 Eat protein at every meal – fuels muscle and fat-burning.
💧 Stay hydrated – even mild dehydration can slow your metabolism.
🚶‍♀️ Move daily – walking or lymphatic massage helps circulation and detox.
🧘‍♀️ Manage stress by adding Magnesium, B vitamins to help with – high cortisol which causes fatigue and weight gain in stomach.
😴 Prioritise sleep and take the right supplements – essential for hormone and thyroid balance.

As a Naturopath, I can help you find the right natural supplements to support gut health, metabolism, energy, and hormones.

Remember speak with a qualified health professional before starting any new supplements.

10/10/2025

Where you hold fat reveals what’s happening with your hormones, gut, and detox pathways.

Balance these, and your body naturally shifts how it stores fat.

Belly / Visceral Fat
Linked to stress, cortisol + insulin imbalance
Support:
• Balanced meals (protein + fibre + fats)
• Adaptogens – Ashwagandha, Rhodiola
• Berberine + Alpha Lipoic Acid for detox
• Gentle movement + quality sleep

Hips & Thighs
Linked to estrogen dominance + sluggish detox
Support:
• Milk Thistle, Dandelion for liver support
• Cruciferous veggies (broccoli, kale, cauliflower)
• Lymphatic massage + hydration
• Daily gut elimination

Upper Body / Back Fat
Linked to insulin resistance + stress
Support:
• Limit refined carbs, eat steady meals
• Cinnamon, Magnesium, Berberine, Gymnema
• Deep breathing + mindful eating.

Lower Belly Fat
Linked to low progesterone + gut inflammation
Support:
• Zinc, B6, Magnesium
• Gut repair foods (bone broth, fermented foods)
• Vitex (Chaste Tree) + rest + cycle syncing

Balance your gut, liver & hormones — and your body naturally finds harmony.

DM to book a consultation for personalised hormone & detox support

08/10/2025

What is Aromatherapy Lymphatic Massage?

It’s a deeply relaxing and therapeutic treatment that combines gentle lymphatic drainage with pure essential oils to detoxify the body, calm the mind, and restore balance from within.

Benefits:
• Reduces bloating and fluid retention
• Supports natural detox and liver function
• Balances hormones during perimenopause & PMS
• Aids digestion and gut health
• Calms the nervous system and relieves stress
• Perfect for those on a detox, gut, or wellness journey
• Supports anyone under stress, fatigue, or burnout

Feel lighter, clearer, and more balanced — inside and out.
The picture above shows just how effective this treatment can be in helping reduce swelling and improve tone naturally.

DM to book your appointment to improve your health and wellbeing today.

07/10/2025

Do you lie awake at night with your mind racing — or wake around 2–4am feeling wired but tired?

Your body might be producing too much cortisol and not enough melatonin, the sleep hormone.
These calming foods can help restore balance naturally.

🧘‍♀️ To lower cortisol (stress hormone):
🍫 Dark chocolate – magnesium to calm the nervous system.
➡️ Enjoy a few squares after dinner or melt into almond milk for a soothing drink.

🍊 Oranges – vitamin C lowers cortisol and supports mood.
➡️ Add slices to herbal tea or have one after dinner.

🐟 Salmon – omega-3s reduce inflammation and support serotonin.
➡️ Perfect for dinner with steamed greens and brown rice.

🌾 Oats – support serotonin and balance blood sugar.
➡️ Make warm oats with almond milk and cinnamon before bed.

😴 To boost sleep hormones (melatonin):
🥣 Pistachios – natural melatonin and B6 for relaxation.
➡️ Snack on a handful after dinner or blend into a smoothie.

🍒 Cherries – promote melatonin for better sleep quality.
➡️ Sip tart cherry juice or enjoy a few fresh cherries before bed.

🌰 Walnuts – support serotonin and deep, restorative rest.
➡️ Add to yoghurt, porridge, or sprinkle over an evening salad.

💊 Helpful supplements for women:
Magnesium glycinate – relaxes muscles, calms the mind.
B vitamins – nourish adrenals and regulate stress hormones.
Adaptogens (Ashwagandha, Rhodiola) – balance cortisol.
Vitex (Chaste Tree) – supports hormonal balance and better sleep.

As a naturopath, I help women rebalance cortisol and hormones naturally improving sleep, energy, and calm through food, lifestyle, and practitioner-grade supplements .
DM for more information to help you have a better night sleep today.

06/10/2025

Why Sugar Makes You Crave More — and How to Eat It the Healthy Way

When you eat refined sugar, your blood sugar spikes fast. This triggers a rush of dopamine (the brain’s “feel-good” chemical), making you feel temporarily energised and happy. But soon after, your blood sugar crashes, leaving you tired, moody, and craving more sugar — starting a vicious cycle.

Over time, this constant up-and-down affects your energy, mood, hormones, and gut health:
    •    Energy crashes: You rely on sugar highs for quick energy, followed by fatigue.
    •    Mood swings: Unstable blood sugar affects serotonin and dopamine balance.
    •    Gut issues: Excess sugar feeds yeast and bad bacteria, leading to bloating, SIBO, constipation and inflammation.

But not all sugar is harmful — it’s about choosing the right type and eating it the right way.
Good sugars come from whole, natural foods that contain fibre, vitamins, and antioxidants to slow down absorption and keep your energy stable.

Best natural sources:
    •    Whole fruits (berries, apples, pears, citrus) – packed with fibre and antioxidants
    •    Sweet vegetables (carrot, pumpkin, beetroot, sweet potato) – provide slow, steady energy
    •    Natural sweeteners (raw honey, dates, maple syrup) – use in small amounts for a nutrient-rich option

Best times to enjoy sugar:
    •    After a balanced meal (not on an empty stomach)
    •    After exercise, when your muscles need glycogen
    •    In the morning or early afternoon, when metabolism is higher

Best way to eat sugar:
Always pair natural sugars with protein, fibre, or healthy fats — this balances blood sugar and prevents energy crashes.

Examples:
    •    Apple + almond butter 🥜
    •    Berries + Greek yoghurt 🍓
    •    Oats + chia seeds + fruit 🥣
    •    Pumpkin soup + a drizzle of olive oil 🥄
    •    Smoothie with protein powder, greens, and fruit 🍌

05/10/2025

WHAT IS VISCERAL FAT?
• Fat stored deep in your abdomen, among your organs come during perimenopause and menopause.
• This stomach / hip fat is linked to increased risk of heart disease, type 2 diabetes and stubborn midsection weight.

Supplements and nutrition to help;
Berberine - balances blood sugar and improves fat metabolism
• Alpha lipoic acid - boosts insulin sensitivity and supports liver detox
• Omega-3 / Fish oil - reduces inflammation and supports fat burning
• Probiotics- restores gut balance and reduces inflammation
• Liver herbs (milk thistle, dandelion, turmeric) - improve liver detox and fat processing
• Chromium - helps control sugar cravings and stabilises blood sugar
• Green tea extract (EGCG) -increases fat oxidation and metabolism
• Fiber supplements (psyllium, glucoman-nan, inulin)-support fullness and regulate digestion.

DM to start your wellness journey to reduce visceral fat today.

01/10/2025

Snack Smart for Focus, Energy, Mood & Gut Health!

The snacks you choose aren’t just about hunger — they directly affect your energy, concentration, mood, and gut health. Below are the benefits of healthy snacks;

For Kids – Healthy snacks help stabilise blood sugar, support learning, and reduce crankiness.

For Students – The right fuel keeps focus sharp and memory strong during study and exams.

For Adults – Balanced snacks stop the 3pm slump, reduce cravings, and keep your gut + mood in check.

Gut–Brain Connection – A healthy gut = a happy mind. Snacks rich in fibre, protein, and probiotics (think yogurt, veggies with hummus, or fruit + nut butter) boost serotonin — your natural feel-good hormone.

Want extra support?
Alongside smart snack choices, I also recommend targeted supplements to improve GI balance, curb sugar cravings, and support long-term energy and mood.

Small daily choices = big changes for your health and focus.

29/09/2025

Did you know nutrients may delay menopause?
Emerging research suggests they just might.

🧬 A recent UK study found women using these nutrients had a later age of natural menopause compared to non-users.

Omega-3s, B vitamins, antioxidants and probiotic’s have all been proven to be beneficial.
They help by;
• Supporting ovarian health
• Reducing inflammation & oxidative stress in ovaries.
• Balance hormones through gut health and detoxification.

If you want help delay menopause onset & ease the transition DM to find out what your body needs.

28/09/2025

Tired of PMS, mood swings, cramps, or endo/PCOS flare-ups running your month?

Your hormones shift every single week of your cycle. That’s why some days you feel amazing… and others leave you moody, bloated, or exhausted.

This is where Supplemental Cycle Syncing comes in — using the right nutrients at the right time to bring your body back into balance.

Here’s how it works
Menstrual → Replenish iron, ease cramps, calm your body
Follicular → Boost energy + clear excess estrogen (key for PMS, PCOS & endo)
Ovulation → Best time to do cardio, full of energy .
Luteal → Calm mood swings, cravings to reduce PMS/PMDD symptoms.

Eating / supplementing and exercising with your cycle helps reduce pain, improve mood,balanced hormones & smoother cycles (even through perimenopause).

As a Naturopath & Lymphatic Therapist, I create personalised plans that match your body’s unique cycle — so you feel supported, not controlled by your hormones.

DM me to learn how cycle syncing can help YOU.

26/09/2025

A detox day filled with green juices + lean proteins is amazing to cleanse your lymphatic system .

How detoxing helps the body:
* It Flushes out toxins & excess fluid
* Helps with oestrogen dominance and helps balance hormones
* Supports gut health & weight loss
* Strengthens immunity
* Promotes clearer, glowing skin and reduces acne / eczema and psoriasis.

When your lymph flows freely, you feel lighter, clearer, and more energised — inside and out.

Try dedicating a day to cleansing your lymph once a wk with nourishing foods and support it with regular massage for long-term wellness benefits.

Janelle

17/10/2025

13/10/2025

12/10/2025

10/10/2025

08/10/2025

07/10/2025

06/10/2025

05/10/2025

01/10/2025

29/09/2025

28/09/2025

26/09/2025

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