Heal My Health, Penrith (2025)

10/12/2025

Understanding macronutrients there role in wellbeing can be a massive game changer for many people.

Calories matter, especially for weight management, but quality matters more when it comes to how you feel day to day and how you performance.

You could eat 2300 calories of high-fat, high-sugar foods and feel sluggish with little change in body composition. Or you could optimise those same calories with high protein, fibre, and nutrient-rich foods and watch your energy, performance, and wellbeing drastically improve.

09/12/2025

Episode #76 of The Heal My Health Podcast: Fermented Foods and Their Effects on the microbiome and Immune System   Your body is home to 39 trillion microbial cells, which more than your 30 trillion human cells. Essentially we are more bacteria than we are human, and your trillions of tiny organisms play a huge role in your overall health, mood, energy, and even your skin.

When your gut microbiome is out of balance, it can cause systemic effects throughout your body, things like drowsyness, stressed, moody, or experiencing skin issues, these are all signs that your internal ecosystem needs some attention. 
The truth is, your gut health isn’t separate from the rest of you. If your microbiome is out of whack, so are you.  
Focusing on nourishing your gut with the right foods, habits, and care is one of the most powerful ways to support your energy, mood, and overall wellbeing.

Take a listen to episode #76 of The Heal My Health Podcast to learn more 🎙️

08/12/2025

How to Build a Meal with 40g+ Protein

Kicking of your day with 30g or more of protein starts a process called muscle protein synthesis - which is your bodies way of building and repairing muscle tissue. Supplying your body with adequate protein continuously throughout the day ensures we maintain and improve our our muscle mass, though it also helps us to stay fuller for longer and regulate our blood sugar.

Here are some simple ways to hit 40g+ protein at your meal. Small swaps + smart additions = a meal that keeps you fuelled and satisfied. 🥘 Stack these strategies in one meal and hitting 40g+ protein is easier than you think!

All the meals in this post can be found in my protein packed ebook in the link in my bio 🫶

01/12/2025

🎙️ Episode 78 of The Heal My Health Podcast: Eating Out Without Overdoing It - how to make healthier choices, understand nutrients, and enjoy your meal.

Sometimes the healthiest choice isn’t about restrictions but about enjoyment. Christmas, birthdays, or a special date, you are allowed to have soul food and savor the moment because there is no good or bad, there is simply balance and understanding your goals.

At the same time as allowing enjoyment and food freedom, we can also make mindful choices. Ask yourself: What’s my goal here? Is it to stay on track with fat loss, manage multiple events, or simply allow yourself to enjoy your food? All of these are valid goals.

Listen to Episode 78 of The Heal My Health Podcast to learn how to balance enjoying your meals with making healthier choices when eating out 🍽️💛

27/11/2025

How does the westernised diet impact our gut microbiome?

When people from non-Western countries move to Western countries, their gut microbiome can shifts, sometimes within just a few months. Studies tracking these changes show:

✅ Decrease in beneficial bacteria – the microbes that support digestion, immune health, and even mood can drop.

❌ Increase in harmful bacteria – microbes linked to inflammation and metabolic issues can rise.

Why does this happen? The Western lifestyle is a major driver:

🍔 Diet: More processed foods, refined sugars, and saturated fats, and less fibre-rich whole foods.

💤 Sleep & stress: Poor sleep and chronic stress negatively impact gut diversity.

🛋️ Sedentary behaviour: Less movement = less microbial diversity.

Your gut health is incredibly sensitive to lifestyle. Even small, consistent changes like increasing plant-based foods, moving your body daily, managing stress, and prioritising sleep can make a big difference for maintaining a healthy microbiome.

Awareness + small habits = your microbiome stays happy and balanced.

25/11/2025

Rating Diets Out of 10 - as I mentioned in the last post, nutrition very rarely comes without caveats or nuances so a simple rating is a very basic way to communicate views without education, read below for a bit more reasoning into why each diet gets its rating:

🥩 Carnivore – 1/10. Extreme and restrictive. You’ll miss out on fibre, vitamins, and minerals found in plants. Studies show an increase risk of dyslipideamia and colon cancer. Not ideal for long-term health.

🥓 Low Carb – 2/10. Can work short-term for weight loss, but cutting major food groups long-term can lead to deficiencies and low energy. Carbs are the brains first source of energy, don’t deny your brain its primary food.

💪 High Protein, High Fibre – 10/10. Wins every time. Supports muscle, gut health, satiety, and long-term wellbeing.

🥤 Protein Powder – 10/10. Shouldn’t completely replace getting protein from whole foods, but it’s a super convenient way to meet protein needs.

🌱 Vegan – 7/10 (if done well). Can be healthy, but needs planning for protein, iron, B12, calories, and other nutrients.

🥗 Plant-Based (predominantly plants + lean meat/fish) – 10/10. Balanced, nutrient-dense, sustainable. Covers all bases without extremes.

🚫 Cutting Out Seed Oils – 5/10. Individually, seeds oils are not the devil people make them out to be, though often they’re in highly processed foods so if you aim to cut them out, you often cut out a bunch of high calorie, high fat foods. Hence the 5/10. Seed oils aren’t the enemy, but they come in a package deal with unhealthy foods.

⏱️ Intermittent Fasting – 4/10. Can work for some, but risk of muscle loss if protein and calories aren’t adequate.

🍽️ 80/20 Approach – 10/10. Consistency over perfection. Eat well 80% of the time, enjoy treats 20%. Helps you stick to healthy habits long-term.

📊 Tracking Macros – 8-10. Great for accountability and learning about your body. Not a diet itself, but an education tool.

🥤 Juice Cleanse – 0/10. Not sustainable, high sugar, now fibre or protein, can mess with blood sugar. Skip it.

There’s no one-size-fits-all, but focus on balanced, nutrient-rich, sustainable eating and leave the extremes behind.

21/11/2025

5 things you’ll never see me do now that I’ve been working as a nutritionist for 3 years

1️⃣ Use client “transformation” photos as marketing.

Not saying all but so many before and after images come from short-term, intensive, and often unsustainable challenges. They show a moment in time. Your progress and your body are unique, and should never be compared to someone else’s journey. My goal is to promote whole-body health, not the obsession with a “perfect” physique.

2️⃣ Blame or judge weight based on laziness.

We live in an obesogenic world. Our modern day environment (sedentary work and lifestyle, high caloric food readily available everywhere) makes healthy living much harder than ever. Weight is influenced by so many factors, and even the most dedicated individuals can struggle. Health isn’t just about willpower.

3️⃣ Act like I only eat perfectly

Food is one of life’s greatest joys. I believe in enjoying delicious meals while having the knowledge to nourish my body. Balance is everything, perfection is not the goal.

4️⃣ Give cookie-cutter nutrition advice or boring “bodybuilder” meals.

Building a healthy lifestyle does require some changes but it doesn’t have to feel like a dull routine of chicken, rice, and veggies every day.

19/11/2025

When you lift weights or do resistance training, your muscles get a signal to start muscle protein synthesis, basically, the process of building new muscle tissue

Though exercise alone isn’t enough. To actually grow muscle, your body also needs the materials to make the mass, like bricks to build a house. These being for the human body, amino acids and proteins.

The amino acid most important for this process is leucine. It is like the “on switch” for muscle protein synthesis - it tells your body to start building and repairing muscle after your workout.

This is why I encourage people to start there day with a breakfast that has over 30g of protein, because this will also tell your body to start muscle protein synthesis. 
Top food sources of leucine include: 
• Animal proteins: chicken, beef, eggs, and fish
• Dairy: milk, yogurt, cheese, and whey protein
• Plant proteins: soy, lentils, chickpeas, peanuts, and pumpkin seeds  If you can, try to spread your protein intake across the day to continue giving your body the signal to build muscle, and to give your muscles what they need to do so.

is an incredibly important organ to our overall health - we should always be looking to maintain or build muscle mass and should preserve it with all that we can !

17/11/2025

HOW TO CHOOSE FERMENTED FOODS 🥬🦠

Not all “fermented” foods on the shelf are actually alive or beneficial for your gut. Here’s what to look for 👇

✅ Buy from the fridge. This means the product still contains live bacteria. Shelf-stable versions are usually pasteurised (aka dead microbes).

🚫 Avoid loads of added sugars or artificial sweeteners - these can counteract the benefits of the good bacteria.

🍹 Kombucha tip: look for a bit of sediment at the bottom, that’s a good sign it’s naturally fermented and creating its own SCOBY.

🥒 Skip products with vinegar. Vinegar is a pickling agent, not a fermenting one, so it doesn’t provide the same probiotic benefits.

Your best fermented foods?

Sauerkraut, kimchi, kefir, miso, tempeh, and a good quality kombucha ✅

14/11/2025

Digging through my fridge to show you my go-to staples part 3 - dairy staples🥣✨

I always have light Greek yoghurt on hand to have as a snack with berries or to use as a dressing/sauce on my meal preps. The Fresh Fodder tzatziki is also my favourite dip to have on hand! Both the yogurt and tzatziki are high protein, low calories options to make meals way more inviting.

13/11/2025

Eating more fermented foods increases the diversity of your gut microbiome AND improves your immune function to help decrease inflammation and the risk of chronic disease ✅

In a Stanford study called “Gut Microbiota-Targeted Diets Improve Human Immune Function,” participants who increased their fermented food intake to 6 servings a day saw a boost in gut microbial diversity and a decrease in inflammation markers

More diversity = a happier, more resilient gut → lower inflammation → lower risk of chronic disease.

I may be preaching a lot of ferments all the time but there are real reasons behind why I do!

Heal My Health

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