The Live Lightly Centre

The Live Lightly Centre Naturopathic, nutritional, herbal medicine and other complementary health services. Thyroid: this deserves a special mention as I see so much of it.

Hi, I'm Tracey Walker and I am a fully qualified naturopath (Bachelor's Degree in Health Science) and since starting I have attained a degree in life experience, particularly helping people with stubborn, often undiagnosed and chronic illnesses. I often find that I am the "last resort" after people have exhausted all other avenues and not found answers, and I am totally okay with that! In particul

ar my strengths are as follows:

Autoimmune disease: either diagnosed or undiagnosed, I can help you wind your way through the complicated and painful world of these chronic inflammatory systemic disorders. Often they come as a package deal (ie: more than one!) so that would have you seeing several specialists at once whereas we tend to treat the body as a whole. I explain what is happening to your body, why it is happening and how we treat from a holistic perspective. Female reproductive issues: PCOS, endometriosis, heavy or painful periods, irregular cycle, how to transition off the pill successfully, fertility issues, teenage "coming of age", acne, hormonal migraines, PNDD, PMS/PMT, perimenopause and menopause. Gut issues: diarrhoea, constipation, food sensitivities, reflux, IBS, coeliac disease, ulcerative colitis, Crohns, bloating, candida, recurrent UTI's, pain, mesenteric adenitis, eosinophilic esophagitis, stomach ulcers and gastritis

Mental health issues: anxiety, depression, OCD, ADD, ADHD, migraine/headaches associated with these issues, brain fog, lack of concentration, poor memory, confusion, overwhelming stress, insomnia

Skin issues: acne, eczema, rashes, dermatitis, hives, psoriasis

Whole family health: I see everyone from preconception to old age. Every stage has different physical, mental and emotional needs and hormonal challenges that go with it! It is most often an autoimmune disease but sometimes not and it takes people years to get diagnosed so I help them through this complicated issue. I coach you on how to speak to your doctor about testing, why your medication is not alleviating your symptoms, which tests to ask for and the difference between a "normal" thyroid irregularity and an autoimmune disease. And just WHY it is so important to know this. Chronic and complicated illnesses: I help people navigate their way through several chronic systemic inflammatory diseases such as fibromyalgia, chronic fatigue, "adrenal fatigue", autoimmune disease, extremely inflamed gut issues and hormonal disorders - often all in the one body. When your doctors are confused and you have had enough, this is where I come in and I LOVE helping people find their way back to health and learning to understand their bodies and how they need to best support them. Full pathology reviews and polypharmacy: I like to work with doctors who will support the process and help to reduce polypharmacy (lots of different medications) as well as provide treatment that will not interfere with medication. I also give a holistic view on blood and other pathology tests which will most likely differ slightly from your doctor's view. I nearly always refer my clients back to their GP for a full set of bloods and a new perspective on their case. Me: I am a no nonsense, direct but extremely empathetic, supportive and loyal person to have on your team. I won't BS you, I will have your health (and pocketbook!) firmly at the forefront of everything I do. I meet you where you are at, not asking you to do things you are not physically or mentally capable of at this given moment. I have an irreverent sense of humour and I'm not afraid to use it! My consults are extremely informal and relaxed, a place for you to feel safe and heard and all designed to create a strong rapport. I am very evidence based, I love science and everything I recommend has a solid scientific background however if you tell me that something "outside of the realm" has worked for you in the past, we'll include that too. My only aim is to help you get better. My motto is "get you in, fix you up and get you out again!"

My clinic is located in Ellenbrook WA, 34 Ellen Stirling Parade, phone: (08) 6355 6246. I do face to face and phone consults and bookings can be made by calling reception or using the online "Book Now" button on Facebook. "Your Health is my Passion". Tracey Walker, Naturopath, BHSc (Nat)

28/05/2026

🌼 Saturday Appointment Available! 🌼

An appointment has become availabe for Saturday 30th May if anyone needs one. If it is just a follow up you can book online, if its a new appt you will need to contact the page as I will have to slot you in manually!

Cheers and have a fab weekend! 🙏💕

28/05/2026

This post might be a bit raw, a bit too honest and a bit too personal for some, but I’m sharing it anyway!!!

Its so weird but I’ve had about 4 people mention to me about the move and my kids and how to deal with the kids growing up and us moving away etc and one lass even said I was “inspirational” for sharing.

I’m like, "thanks but I don’t feel too inspirational!" I feel scared, worried we’re making the right choice, a pit in the stomach every time I think of leaving everything we’ve built in Ellenbrook and those we love behind and then I slap myself around the chops and come back to reality. My reality.

Many many years ago I wrote a post on this page about how I pictured my retirement. I can’t find it now but it was along the lines of living down south (or out bush, wherever) in my beautiful kitchen with a pot of soup on the stove bubbling away and being surrounded by pets, animals, my veggie patch and nature basically. This is why we have always gone down south for holidays, I feel it is my “safe space” where I can breathe and just be at one with the world.

There are a few big things about leaving that I had to get my head around. Number one of course is and always will be, the kids. Number two my parents who are getting on a bit. Number three of course family and friends and number four my job.

The job was the easy one, I can transfer what I do down there in this day and age, not a problem. Plus I will be semi-retired anyway so working less days a week. That’s a no brainer.

The friends. Well that’s tricky as we have a beautiful group made over the years that we will still keep in touch with, and when we come back to Perth we can stay with them (haven’t told them that yet haha) and come up for special occasions. They can of course come and stay with us too for holidays.

We will make new friends in Bridgey I’m sure but they will never replace my “rocks” up here. Plus my best friend from high school and I have survived many long distance relationships and are strong to this day, so we’re used to it! 😂

My parents. This is a tough one as they are getting on a bit and to be honest, looking at it logically, this is the worst time for me to leave (and possibly most selfish in some people’s eyes?)

They are in good health at the moment, living independently for now, but I know there will come a time when they will need further support. There is also the thought that, as a parent myself I can appreciate, that they may be sad I am moving away. Or they may not 😂 but that is on my mind a lot.

I have reconciled that by thinking I am only 3 hours away, and if/when the time comes, I can come down to Perth and stay for however long to help them and my brother if that’s the way things go. I will have ultimate freedom to do that, it will just have to be in chunks of time rather than regular visits! Plus there’s this annoying thing I’ve heard of called “the telephone”. Perhaps I might try to use that every now and then too. 😏

Now the biggie (although I think the parentals were more of a concern for me) – the kids. Well. What do I say here?

These boys have been the absolute centre of our lives even before conception. Every single thing we have done, every life choice we have made, every dollar we have spent, every plan we have made, has been for them. We have fully immersed ourselves in their lives, we haven’t missed one game day, one theatre recital, one “big” moment – relationship beginnings and ends, illnesses, important achievements and announcements, graduations, etc – since they were a bean in my belly.

We have fully welcomed and loved every friend, every partner and everyone who has crossed their paths into our home and hearth. We have fed them, clothed them, loved and accepted them for the exact bloody WONDERFUL humans they have grown into and we are watching them now make adult choices for themselves. In fact, in my view, we have done so much for them, almost to the detriment of ourselves.

I believe we had fallen into the trap many parents do in not putting our relationship first, or caring for it enough outside of being parents, and when the kids get to the stage where they become independent we’re left looking at each other scratching our heads thinking “who the hell are you again???”.

Not gonna lie, its been a bit hairy for us of late and we had to make a decision to try and get everything back on track. I find that when the time is right life has always given me a gentle nudge. As with the business when Ali had to retire and it forced me change my ways, Stephen’s retirement came looming and gave us a wonderful opportunity to recalibrate. Looking back on it now, the business change will allow me to make this transition more smoothly too. Everything happens for a reason so they say.

When we told the kids we were leaving (funny, its usually the other way around!) the youngest looked like someone had smashed his favourite Christmas present (I think he was worried about dinner 😂) but the oldest was like “yeah cool, go for it, you do what you gotta do”.

And once we came up with a plan for them, we are giving them an “advance” on their inheritance so they can get a loan and move out together, all of a sudden things got REAL exciting for them as they pictured an inner city life for themselves! 🍻🥂

Our view is, if we can give them a head start, get them into the property market in the beginning of their lives and leave them with a legacy and an asset, why wouldn’t we do that? Why would we make them wait til we die to get what’s coming to them?

They get on great together, they are mature, hardworking, ethical, responsible kids and apart from a few domestic squabbles, and I know exactly what they will be about 😂 they will love their new lives I just know it. We will come down and visit them often too, and they are always welcome to come and stay with us but when I told the youngest there were no takeaway joints in Bridgey all of a sudden he lost a bit of interest. 😂

So, I will miss everybody like a big punch in the guts. Especially my boys who I have carried in my body and heart not for nine months, but for nearly 22 years, it is time for us.

Time to do what WE want to do. Time for us to start thinking only about ourselves and what we want for the next 20 or 30 years. We have done enough for everyone else. We have given to the point that we are exhausted, and to be honest, nearly lost each other in the process, even though we gave freely, honestly and with no hesitation. There is no regret there, but its only when you look back that you see it more clearly.

THAT is why we are moving.

We feel that retirement in Ellenbrook would be weird, it would be difficult for us. It would be an extension of a life that no longer exists for us because basically it revolved around the boys and we just fit stuff in around it.

I will sorely miss our round table discussions, our drinks together by the pool, the laughs, their mates/partners coming over, chatting to two people whom I love more than life itself but almost as importantly, I just really like as people, but we will still have that through the year. Those times were (are) getting fewer and farther between anyway as they pursue their own lives.

I will now have chooks to take care of, a garden to tend, hopefully Acey boy will still be alive to come down and have a new garden to sniff around and rabbits to chase and I will have my permaculture dream to try and attain.

Stephen will have to find “blokes” to talk sport and politics with (coz that ain't gonna be me! 😂) and play with and I’m sure there will be PLENTY of those in Bridgetown so its an exciting, if not slightly nerve wracking time.

If you’ve made it this far maybe you were one of the ones who were wondering how we are going to manage without the kids etc, and if so I hope its helped.

We all have our paths to follow and mine was always going to lead me down south, or more rural, so here we are! Please feel free to add your own retirement stories or concerns or whatever, I just felt I needed to get all this stuff OUTTA my head!!! Have a fab weekend! 🙏💕

26/05/2026

Hi all, a quick update on my goings on and an apology for my complete lack of attention on this page at the moment! 🫤

In short news, we have found a beautiful home in Bridgetown and put in an offer which has been accepted but until the paperwork is all signed sealed and delivered, I won’t be happy. I will share more when that happens. 🤞

I’m also nearly at the end of my big gut health course, a couple of weeks to go, and that has been taking up a bit of brain space too so between the future move, dusting off the ol grey cells, work and family/friends, I’ve got a bit going on! All good, but a lot nonetheless!

So all you need to know for now from a business perspective is that nothing has changed!

I am still working from my office in Ellenbrook, I am still taking new clients, I am still doing face to face consults (and phone ones, please make sure you pick that option when you book in if you want one!) and you can still pick up supplements from me if you need them if you don’t like/can’t work MyScript.

At the end of 2027 though, we will be outta here so there will be a few changes, but I will still be working! 🤓

Thanks for your patience, I hope you are all keeping well and things should settle down (in my head at least!) in a few weeks’ time! 🙏💕

P.S. If you are a current client, or want to be a new one, and have any questions please feel free to ask. 😊

20/05/2026

Saw this gorgeous new client yesterday and we had a blast in our consult, funny how sometimes you just “click” with someone.

She particularly loved my analogies as I was rolling them out left right and centre. I’m an analogy girl as I think they make complicated concepts fun.

One I use a LOT lately, as I am seeing so many underfed, undernourished and under caloried (yes there is such a thing in this day and age!) women is the petrol in the tank one. Not overly clever to be honest, but works a treat.

I see people eating bu**er all in the first half of the day and then wolfing down big, usually bad-for you meals at night coz they are ravenous and I tell them its like heading out to Geraldton in the car and filling up when you get there not before you leave.

If you’re lucky, the car will struggle its way through the trip til it uses every single last drop of petrol and it will either conk out (hello 3.30 chocolate slump) or if you do it long enough, the whole damn engine burns out as you are slamming your foot down on that accelerator trying to limp on in to town (hello “adrenal fatigue”).

If all we did as a nation is get our food right, and I don’t even mean perfect, just better than what it is, energy rates would soar, blood sugar crashes would stop, mental health would even out, tempers would stop fraying and life would just be a whole lot nicer I reckon.

We are asking waaaaay too much of our bodies and not giving them the fuel, the building blocks, the lego pieces, to actually comply.

We need our energy up front of the day where we are going to spend it, not at the end of the day when you’re gonna crash on the couch watching telly for a few hours where it will most likely distrupt our sleep and store as fat.

You’ve heard of the old “breakfast like a King, lunch like a prince and dinner like a pauper”? Well that still stands in my book.

And breakfast is still by far the most important meal of the day to me as well, whether you eat it at 4am for you early birds or 10am for you late starters, breakfast just means to break the fast, and you need to do it properly to set yourself up for the day in my opinion.

I may be old fashioned in these views, but they just make sense to me. 🤷‍♀️

No wonder people think naturopaths are a little bit weird, this is breakfast for the week! The cottage cheese/egg thing ...
20/05/2026

No wonder people think naturopaths are a little bit weird, this is breakfast for the week!

The cottage cheese/egg thing I did, some re-heated roast sweet potato and kimchi. Unless you are vegan or have dairy/egg allergies/sensitivities this is about the perfect brekky.

👉 High protein – great for satiety, blood sugar cravings, low insulin spike and weight management

👉 Savoury – as above!

👉 High fibre – as above plus prebiotics (food) for your gut bacteria

👉 A wide variety of antioxidants, polyphenols and other plant-based nutrients

👉 Resistant starch from the cooled and re-heated sweet potato

👉 Low calorie

👉 Extremely filling and nutrient dense

👉 Would cover off more than half of your “30 plant foods a week” in nearly one meal – remember it had mixed veg from Sunday roast, mixed herbs, trail mix which has about 8 ingredients, parsley, garlic, tomatoes, kimchi etc)

👉 GREAT for your gut bacteria - prebiotics and probiotics in the one meal

👉 Easy to prepare – just plop it on a plate, re-heat and eat (remember don’t heat your fermented foods as it may kill the good bacteria)

👉 Delicious.

Call me weird, I wear the badge with honour. 😆

This is a great way to start your day and will keep me full and happy for hours. That’s all I care about. 🙏 ❤️

Some of you wanted to know the outcome of the cottage cheese and egg bake I was inspired to make from one of my lovely c...
18/05/2026

Some of you wanted to know the outcome of the cottage cheese and egg bake I was inspired to make from one of my lovely clients.

I just used this basic recipe and added leftover steamed cauliflower, beans, broccolini and roast sweet potato from the night before, plus some fresh garlic and frozen parsley that I’d harvested last season. Oh and some raw sweet cherry tomatoes plus a dash of mixed herbs. It was really good but needed way more salt than I’d put in but I had it with my fave kimchi so the flavour was there regardless. Will definitely do again for a quick brekky, lunch or arvo snack on the go - not much effort, a way to use up leftover veg if you have them and good nutritional value.

Here’s the recipe (but I didn’t use the garlic powder, different cheeses or their optional extras)

“This high-protein, incredibly fluffy, and simple egg and cottage cheese bake requires just a few minutes of prep. By blending the cottage cheese with the eggs, you get a luxurious, custardy texture without any pesky curds.

Ingredients:

6 large eggs
2 cups full-fat or low-fat cottage cheese (small curd preferred)
½ cup shredded cheddar, mozzarella, or Monterey Jack cheese
1 tsp garlic powder
½ tsp salt
¼ tsp black pepper
Optional: ¼ cup of diced green onions, bell peppers, or spinach

Instructions:

Prep Oven & Dish: Preheat your oven to 175°C (350°F). Lightly grease a 9x13-inch baking dish or individual ramekins with olive oil or cooking spray.

Blend for Fluffiness: In a large bowl or a blender, mix the eggs, cottage cheese, shredded cheese, and seasonings. Pulse or whisk until completely smooth and slightly frothy. (Me- I just mashed mine in a bowl!)

Mix in Veggies: If you are using optional mix-ins like bell peppers or spinach, fold them into the frothy egg and cheese mixture now.

Bake: Pour the mixture evenly into your prepared dish. Bake for 25 to 30 minutes, or until the edges are golden-brown and the centre is set (it shouldn't jiggle when you shake the pan).

Cool & Serve: Let the bake rest for 5 to 10 minutes before slicing so it can firm up perfectly. Serve warm! (me again - or you can have it cold if you want, you do you boo!)

Storage Tips

Fridge: Slice into portions and store in an airtight container for up to 4–5 days. Perfect for grab-and-go meal prep!”

The day’s labour - 3 hours’ work for 2 cups of cottage cheese and 12 jars of olives!!! In a flurry of nostalgic fervour ...
17/05/2026

The day’s labour - 3 hours’ work for 2 cups of cottage cheese and 12 jars of olives!!!

In a flurry of nostalgic fervour (we used to pick and soak the olives around Easter time every year with the boys when they were little), the eldest decided to pick and soak a bucket of olives for a few weeks.

He’d done such a great job with his little check-list on the fridge to remind himself that’d he’d changed the water that day and it was now mum’s turn to brine them.

The arduous process of washing and sterilising enough jars to house them all was undertaken with initial gusto but the excitement wore off quickly when I realised I was a few jars short. 😩

After rooting around in the dark recesses of my cupboards to find any stray jars I was bu**ered if I was going to dish wash and oven bake just two jars so I did a quick handwash and microwave sterilise. 🫙

Worked a treat and managed to jar every one of the olives Ryan had so lovingly prepped for me. 👍

The cottage cheese was inspired by a client who changed her brekky to a cottage cheese and egg “bake” and told me about it on Friday.

I thought it sounded fab and although I’m not a big dairy person for various reasons, I thought I’d give it a go.

It is an unbelievably satisfying process when you get to watch the cheese curdle (although I’m sure I can hear a few people’s stomachs do the same when I mention it 🤢), kind of like when yoghurt goes from liquid to that gorgeous creamy fermented blob of gut loving goodness. 🦠

The whole alchemy of cheese and yoghurt making has always fascinated me. 🧪

Anyway, there is a lot of waste making cottage cheese, you get about 2 cups of cheese from two whole litres of milk so a quick google suggested I could use the whey as the base for my soup on the ‘morrow, so there you go. If I don’t tell the boys they’ll be none the wiser. 😉

I could have done something sexy with it like brine veggies or something but to be fair, my homesteading flurry had pretty much died a natural death by then, especially when I looked down the barrel of a roast chook with all the trimmings to prepare tonight. Fair to say, I can’t be arsed. 😏

So there you go. I will do my normal Monday soup and will try my client’s cottage cheese and eggy bake (will need to google a recipe first that I’m sure I won’t follow to the letter) so I’m a bit excited about that.

Enjoy the rest of your beautiful sunny Sundays (if you’re in Perth!). ☀️

Guess what’s happening in the Walker kitchen today? 🧐 🫒 🧀 ❤️
17/05/2026

Guess what’s happening in the Walker kitchen today? 🧐 🫒 🧀 ❤️

13/05/2026

Have you heard of the term “allostatic load”? Allostatic load is the "wear and tear on the body" that accumulates from chronic exposure to repeated or heightened stress.

Coined in 1993, this concept represents the cumulative physiological cost of trying to adapt to environmental, psychological, or lifestyle stressors, which can lead to illness, systemic dysfunction, and premature aging.

This is why you can look at someone who on the outside “has it all”, or apparently has life easier or no tougher than you, but they may crumble at the first sign of stress, break down in tears at the sight of a Kleenex commercial, catch every bug that’s going around, or generally just seem less resilient.

The following can contribute to a person’s allostatic load, and the list is far from complete:

✨ Chronic Stressors: Long-term financial strain, work-related stress, caregiving, or discrimination.

✨ Lifestyle Factors: Poor sleep, lack of physical activity, and unhealthy diet contribute significantly to the load.

✨ Prior Trauma: History of, or ongoing, personal safety threats can accelerate wear and tear.

✨ Hormonal issues/congenital health issues: birth defects/abnormalities, underlying thyroid conditions, perimenopause, menopause, reproductive issues, metabolic issues and the like.

The first three I lifted from the internet but the last one I put in there myself. One could say the allostatic load contributes to the hormonal issues so it doesn’t count, but to be fair, there are a few in there that come regardless!!!

So there, before you judge that someone is weak, slow, forgetful, unable to deal with stress, always sick and tired or generally just not thriving in life, stop and consider what you DON’T see, their allostatic load.

It’s a thing, and its a big thing. 😞

Dinner side dish tonight inspired by an entrée we had in Bridgetown not long ago, dukkha crusted pumpkin! 🎃  We ordered ...
12/05/2026

Dinner side dish tonight inspired by an entrée we had in Bridgetown not long ago, dukkha crusted pumpkin! 🎃

We ordered it, rather begrudgingly to be honest, as the waitress raved about it and she was right to do so! Seasoned perfectly it was a delicious combination of roasted pumpkin, the warm Middle Eastern spicy flavours of the dukkha and the chef down there added chopped nuts, so in went a handful of mixed chopped nuts. 🥜

Finished with everybody’s favourite herb to love to hate, fresh coriander. I can not believe I am adding this to a non-curry dish and yet, here we are. 🤷‍♀️

They also served it with a spoon full of sour cream to cut through the richness so we’ve got some of that too.

The boys are absolutely going to HATE it, but the husband and I will love it. It’s so annoying having to cook for kids. 😂

11/05/2026

I was reading an article this morning about menopause and it stated “Less than 6% of family medicine, primary care, and gynaecologists feel confident at all with menopause medicine.”

Less than SIX percent of ALL medical practioners are not confident with a stage of life that affects 100% of 50% of the population!!!

Those figures stagger me. 😲

Those figures are the kinds of things that affect every single female trying to get medical advice on anything to do with a HUGE part of her life and wellbeing, and we don’t even make double digits with the amount of medical practioners who are comfortable and confident discussing or prescribing help. 😖

This is a disgusting indictment on the state of women’s health, still! And whilst the preferable and honourable goal would be to upskill medical practitioners rapidly and wholeheartedly, at the moment, this is why we need naturopaths. End of story. 🥺

Address

34 Ellen Stirling Parade Ellenbrook
Perth, WA
6069

Opening Hours

Tuesday 9am - 4pm
Wednesday 9am - 4pm
Thursday 9am - 4pm
Friday 9am - 4pm
Saturday 9am - 1pm

Telephone

+61863556246

Website

https://livelightlycentre.com.au/

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