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http://www.healthmatters.com.au/

Janelle, North Bridge (2026)

23/03/2026

Skipping protein after your workout? You’re missing a key window for fat loss, muscle tone & hormone balance.

After training, your body is primed to repair, rebuild and reset especially for women.

Protein during this window helps:
• Repair and rebuild lean muscle (supports metabolism as we age)
• Stabilise blood sugar and reduce post-workout cravings
• Support cortisol recovery so you don’t stay in a stressed state
• Improve insulin sensitivity (key for fat loss and energy)
• Support hormone balance — especially oestrogen and progesterone

For women in perimenopause and beyond, this becomes even more important. Skipping protein after training can lead to fatigue, muscle loss, increased hunger and stubborn weight gain.

Aim to eat within 30–60 minutes after training and include around 20–30g of protein.

Think of this as your reset window not just for muscles, but for your metabolism, hormones and energy.

⚡ Refuel. Repair. Rebuild. safe this post for good snack ideas

21/03/2026

Feeling wired, tired or constantly stressed? This could be your cortisol.

When cortisol is high, your body stays in that “on edge” state affecting sleep, energy, digestion and hormones.

Here are a few simple things I focus on daily:

Morning sunlight within 30–60 minutes of waking to reset your rhythm.

7–9 hours of quality sleep , no screens 30 mins before bed -this is when your body recalibrates stress hormones.

Protein with each meal to keep blood sugar stable.

Avoid coffee on an empty stomach eat first then have coffee.

Daily walking or gentle movement to calm the nervous system and support lymphatic flow.

Supporting gut & lymphatic health, which plays a key role in hormone balance.

From a nutrition side, keeping it simple works best start your day with protein & fibre (yoghurt, chia, flax, berries), don’t skip meals, stay hydrated and go easy on caffeine and sugar.

In clinic, I often use targeted support like magnesium glycinate, adaptogens, B vitamins and probiotics always tailored to you.

If you’re feeling stressed, flat or not yourself, this is exactly what I support in clinic.

19/03/2026

My naturopath daily morning routine for gut & hormone balance

If your gut and hormones feel off, your morning routine is often where it starts.

These are the habits I prioritise daily to support digestion, reduce bloating and help my body clear hormones effectively:

* Hot water with lemon to gently stimulate digestion and bile flow

* A targeted probiotic such as Saccharomyces boulardii to support microbiome balance and reduce bloating

* Healthy protein and fibre-based breakfast
(chia, flaxseeds, kiwi, Greek yoghurt, optional protein powder) to support blood sugar, gut motility and oestrogen clearance

* Then A short walk after breakfast to support digestion and reduce fermentation/ bloating.

* Lastly a real my favourite coffee after eating, not on an empty stomach, to better support cortisol and gut function.

* Optional supplement with Mineral hydration by adding a pinch of sea salt or electrolytes to water to support hydration and digestion.

It’s not just what you eat it’s how you support your body daily that impacts your gut and hormones.

If you’re unsure which probiotic is right for you or you’re still experiencing bloating or hormone symptoms, this is something I personalise in clinic.

17/03/2026

If you’re feeling bloated, sluggish in your digestion or just a bit “puffy”, drinking teas can make a real difference.

These teas help support digestion, reduce gas and bloating, and gently support lymphatic flow which is so important for fluid balance, detox pathways and overall gut health.

I often use these alongside personalised nutrition, targeted supplements and lymphatic massage to support the gut–hormone–lymph connection.

✨ DM me if you’d like help with your gut, hormones or lymphatic system and a personalised health plan.

16/03/2026

Why I Often Recommend Green Tea daily.

Green tea offers several gentle health benefits that can support digestion, metabolism and overall wellbeing.

• Supports gut health – Helps nourish beneficial gut bacteria and support the gut lining
• Reduces inflammation – Rich in antioxidants that help calm inflammation in the gut and body
• Supports metabolism – May assist fat burning and metabolic health
• Supports hormone balance – Helps the liver process and clear excess oestrogen
• Gentle energy boost – Provides calm, steady energy without the coffee crash

My naturopath tip:
I often suggest 1–2 cups of green tea between meals to support digestion and metabolism without overstimulating the nervous system.

15/03/2026

Travelling and richer foods can quickly upset digestion this is one of my favourite ways to support the gut.

I often use Iberogast before meals when travelling or eating heavier foods to help support digestion.

Benefits

• Helps stimulate digestion
• Can reduce bloating & fullness
• Supports stomach acid & bile flow
• Helps food move through the gut

Dose

• 20 drops before meals
• 1 ml ≈ 20 drops

If digestive symptoms keep happening, I help clients identify the cause through diet, targeted supplements and microbiome testing at the clinic I work at Health Matters Northbridge.

15/03/2026

Bloating isn’t random — the timing often reveals the cause.

These tips could help you if you suffer from bloating.

• Bloating Immediately after eating – may suggest low stomach acid or poor digestion.
Eating slowly, chewing well and using digestive bitters or enzymes before meals can help support digestion.

• Bloating 1–2 hours after meals – often linked to fermentation from bacterial overgrowth (SIBO) or Candida.
Gut balancing, reducing fermentable foods and targeted probiotics may help rebalance the microbiome.

• Bloating that lasts all day linked to slow gut motility or constipation.
Fibre, magnesium, hydration and gentle movement like walking can support bowel function.

• Bloating with abdominal pain or bowel changes – may be related to IBS or gut sensitivity. Identifying triggers and supporting the gut microbiome is key.

• Bloating around your cycle – often related to hormones, histamine and fluid shifts. Hormone and lymphatic support can help.

If bloating is ongoing, I can help identify the cause through microbiome testing, personalised diet strategies and targeted supplements.

14/03/2026

Heading out for a night out
These are some Tips for better digestion -
Walk before and after meals for 15 mins min.
Take a digestive enzyme 30 min before a meal.
Start the meal with a salad with vinegar/ olive oil .
Avoid bread as a starter.
Pair Protein with carbs.
Every glass of alcohol you must have a glass of water in between.

13/03/2026

During Perimenopause & menopause it’s common to be bloated and constipated.

Supporting hydration, fibre and gut movement can make a big difference to reducing bloating and improving bowel regularity.

A few helpful notes:

• Magnesium (300–400mg before bed) may help relax the bowel
• Chia seeds provide soluble fibre, but if you have SIBO or are sensitive to FODMAPs, start slowly
• Aloe vera juice may soothe digestion and support bowel movements (avoid if pregnant)
• Include fibre-rich foods like kiwi, berries, oats, flaxseeds and leafy greens

Other simple habits that help:

• Drink 2–3L water daily
• Walk after meals to stimulate digestion
• Add probiotic foods like yoghurt or kefir
• Abdominal lymphatic massage can also support gut motility and reduce bloating

DM for more nutrition or supplemental support

12/03/2026

Holiday bloating is very common when routines change.

Larger meals, more alcohol, different foods and travel can slow digestion and disrupt the gut microbiome which is why many people notice their stomach feels more bloated while away.

A few simple strategies can really help:

• Walk after meals – stimulates digestion and helps move gas through the gut
• Start the day with protein + fibre – supports digestion and bowel regularity
• Stay hydrated – dehydration can slow digestion
• Include probiotic foods like yoghurt or kefir to support the gut microbiome
• Herbal teas such as peppermint, ginger or fennel can help reduce bloating
• Warm lemon water in the morning may gently stimulate digestion

When I travel, I also take a few targeted supplements to support digestion:

• Digestive enzymes – help break down larger meals
• Probiotics – support gut bacteria when diet changes
• Magnesium glycinate – supports gut motility and bowel regularity

Small strategies like these can help keep digestion comfortable so you can enjoy your holiday without the bloating.

09/03/2026

Struggling with bloating, gas or IBS symptoms? High-FODMAP foods may be feeding the bacteria that trigger digestive discomfort.

Temporarily reducing these foods can help calm the gut while digestion and the microbiome rebalance.

In clinic I support gut health with nutrition, targeted supplements and abdominal lymphatic massage, which helps stimulate lymphatic flow around the digestive organs and reduce abdominal fluid congestion.

Key supplements I often use include:

• Saccharomyces boulardii – helps rebalance the microbiome & reduce bloating
• Lactobacillus plantarum – supports IBS symptoms, gas & abdominal discomfort
• Digestive enzymes – help break down food and reduce fermentation
• PHGG prebiotic fibre – supports beneficial gut bacteria

Combined with the right nutrition plan, this approach helps reduce bloating, support the microbiome and improve digestion over time.

07/03/2026

Hormonal changes during perimenopause and menopause don’t just affect the ovaries they also influence the gut microbiome.

Emerging research shows shifts in oestrogen levels can alter gut bacteria diversity, impacting digestion, inflammation, fluid balance and hormone metabolism.

This is why supporting the gut–hormone connection is becoming an important focus in women’s health.

Symptoms such as bloating, abdominal weight gain and fatigue are often linked to changes in gut–hormone communication, not just food.

Key ways to support the gut–hormone connection:

• 30g fibre daily to support microbiome diversity
• Probiotic foods or targeted probiotics
• Flaxseed & cruciferous vegetables to support oestrogen clearance
• Stress regulation & sleep to support gut function

DM me if you’d like a personalised plan to support your gut, hormones & bloating naturally.

Janelle

23/03/2026

21/03/2026

19/03/2026

17/03/2026

16/03/2026

15/03/2026

15/03/2026

14/03/2026

13/03/2026

12/03/2026

09/03/2026

07/03/2026

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