Kirsten Tremlett-Naturopath, Massage Therapist & Retreat Facilitator

20/11/2025

SHED WEIGHT BEFORE THE SUMMER BREAK! 💃🤸‍♀️

Feeling a bit sluggish, bloated, or want to lose a couple of kilos?

👉👉 Follow these simple steps to train your body to start burning fat for fuel, improve insulin sensitivity, and support your liver.

✅ Decrease all carbs to only about 50-100 grams daily.

✅ Increase protein foods & healthy fats as these make you feel full for longer.
Think animal products, eggs, nuts & seeds, tofu, tempeh, legumes and good oils such as olive, coconut, ghee, beef tallow, avocados.

✅ Only eat until satisfied....don't over-eat!
Try eating from a smaller sized plate than normal or have smaller serving sizes.

✅ No snacking in between meals!
This includes all beverages excluding herbal teas & water.

✅ Intermittent fast!
Reduce your eating window so that you're fasting for longer.
For example, eat your first meal of the day at 10am & finish eating by 6pm so your body is burning fat for 16 hours.

✅ Don't eat close to bedtime as this creates more insulin spikes leading to weight gain and night time waking.
Finish dinner 3 hours before going to bed.

✅ Go for a 10 min stroll after dinner to kick into fat burning and lower blood sugars.

✅ Drink 1 tbsp organic apple cider vinegar in warm water before dinner to help with digestion and to promote fat burning.

✅ Check that you are in ketosis (burning ketones/fats for fuel) by using ketone sticks or use a continuous glucose monitor (CGM) to monitor your blood sugars.
As ketones increase, blood sugars will drop, which means you're in fat burning mode, not sugar burning.

✅ During ketosis, your kidneys will be working harder to filter out ketones and toxins, so make sure you increase your electrolytes & minerals.

✅ Manage stress to keep cortisol low so it doesn't raise blood sugars.

✅ Support your liver and gall bladder to help them break down the increase in healthy fats in your diet.

Herbs like milk thistle, globe artichoke, dandelion root and gentian all help your liver increase bile production which transports fat out through the intestinal tract.
If you experience loose, smelly or fluffy, floaty stools with a higher fat diet, then you need to support your liver & gall bladder more.

✅ And lastly, drink plenty of filtered water (and electrolytes) to support your kidneys with the detoxification process.

👉 Go slow & stay consistent with these tips to achieve your desired results that will last! 💪

👧 I offer weight loss & detox support and programs for anyone that would like guided support from an experienced, caring professional.

☎️ Bookings: 0416 196 980

12/11/2025

MENOPAUSE PAUSED! ✋️

Learn how to master menopause so suffering is optimal, not mandatory!

Some of the most common symptoms of peri & menopause include:

👉 Fatigue
👉 Hot flushes
👉 Weight gain
👉 Low libido
👉 Generalised aches & pains
👉 Brain fog
👉 Mood swings
👉 Insomnia

But did you know that there are over 100 menopausal symptoms?!

Some of the less common complaints include:
Itchy ears, burning mouth or tongue, hot feet, restless legs, vaginal dryness & atrophy (shrinkage), waking during the night, anxiety, depression, less enjoyment in life, high cholesterol, high blood pressure, and heart palpitations.

There are 3 key pillars that must be addressed during peri/menopause to avoid or lessen these unpleasant symptoms.

🥦 DIET:

Ensure you eat an anti-inflammatory diet consisting of quality protein, good fats (fatty fish, avocados, olive oil, coconut oil, ghee, raw nuts & seeds), limited amounts of whole, unprocessed grains ( brown rice, quinoa, buckwheat, barley, oats) and
starchy veggies such as sweet potato, pumpkin, parsnips, and yams.
Include plenty of cruciferous & leafy green veggies.
Practice intermittent fasting with an 8 hour eating window and focus on a ketogenic diet

🧘‍♀️ LIFESTYLE:

Focus on getting adequate sunlight (especially early morning),
managing stress and lowering cortisol with meditation, breathwork or grounding in nature.
Exercise at least 5 days a week comprising of cardio & strength training.

Lose excess weight to become more metabolically healthy and release toxins that are stored in fat tissue.

Avoid toxins and chemical which are hormone disruptors.
This includes pesticides and chemicals in our food, hair & skin care products, as well as environmental toxins.

Detox yearly to improve liver function to assist with weight loss and hormone health.

Practice gratitude and connection with others which lowers cortisol & increases oxytocin ( the 'cuddle' hormone).


😴 SLEEP

Good quality sleep consisting of 7-8 hours nightly, helps with hormone and metabolic health, as well as good mood and cognition.
Supplement with magnesium (improves sleep & energy, balances blood sugars).
Passionflower, Lemon balm, Lavender, Hops, & Chamomile can all be drunk as teas or herbal tinctures.

🌼 SUPPLEMENTS CAN HELP 🌼
* B complex (improves mood and energy levels).
* Fish oils or algae oil for anti-inflammatory benefits, memory & concentration, lubricates the tissue membranes).
* Herbs that are helpful for hot flushes include; Black cohosh, Sage, Zizyphus, & Astragalus.
Prevent brain fog with Sage, Bacopa, Ginkgo, & Rosemary.
Treat fatigue with Ginseng, Licorice, & Withania.

* HRT is another safe option (yes it's been incorrectly demonised), which may include vaginal oestrogen, oral progesterone and possibly some testosterone or DHEA if needed.

☎️ BOOKINGS on: 0416 196 980 if you'd like help with managing your hormones and sail smoothly into menopause ⛵️

02/11/2025

Excited to share my new website!

Whether you're wanting a massage, a naturopathic consultation, an infra red sauna sesh, or a personalised health retreat...you'll find all the info here 👉

https://naturopathicherbalist.com.au

Online bookings available as well as by phone: 0416 196 980

Empower yourself with personalised coaching from a professional, caring health coach with over 25 years clinical experience.

22/10/2025

🌷 🌼 SPECIAL OFFER! 🌼 🌷

Book in for a massage or naturopathic consultation before Nov 5 to receive a 10% DISCOUNT!

Don't delay...book today as this offer won't be repeated!
☎️ 0416 196 980
naturopathicherbalist.com.au

30/09/2025

SCHOOL HOLIDAYS SPECIAL!

Book in for a 60 min massage of your choice and receive a FREE head or foot massage 💆‍♀️

Rebates available.

Bookings: 0416 196 980

21/09/2025

DO YOU HAVE A SLUGGISH LIVER??

The liver is the main organ of detoxification and has to clear hormones, produce bile, metabolise foods, chemicals and pathogens (viruses, bacteria, etc), support digestion, and so much more!

If you have 2 or more of the following symptoms you may have a sluggish liver or even a non-alcoholic fatty liver that needs help....

👉 Lethargy or brain fog.
👉 Digestive problems (bloating, discomfort, constipation or IBS).
👉 Hormonal imbalances (PMS, painful or periods, fibroids, etc).
👉 Allergies-foods or environmental.
👉 Skin issues (rushes, itchiness, acne).
👉 Migraines or recurrent headaches.
👉 Mood swings, irritability.
👉 Yellowish whites of the eyes or skin.

Book in for my 2 week LIVER DETOX PROGRAM and regain your health, ideal weight and vitality.

Receive a FREE phone consultation to determine whether you would benefit from this program, and find out what's involved.

☎️ 0416 196 980 or email kirstentremlett@gmail.com

15/09/2025

Spring is Detox time! 🍏🌻🌼

Feeling sluggish, bloated or 'flat' after the winter months?
Now is the perfect time to reset your digestion, cleanse, and lose a few kilos.

My DETOX DAYS are the perfect start to your journey!

Treat yourself to some self care today...

🕵‍♂️ 45 min health consultation
🔥 30 min infra red sauna
💆‍♀️ 60 min remedial massage
🍹 A fresh vege & fruit juice

DETOX, REVITALISE & FEEL GREAT! 🤸‍♂️🤸‍♀️

✅️ Health fund rebates available.

BOOKINGS ☎️ 0416 196 980
Located in Koala Beach, Pottsville 🐨

31/08/2025

🌸🌼 Treat yourself!! Spring is here🌸🌼
* Offer valid until the end of September *

18/08/2025

DO YOU HAVE A SLUGGISH THYROID?? 🦋

The thyroid gland sits at the base of the neck and controls our temperature, weight, metabolism, energy levels, cognitive function, heart rate and blood pressure.

SYMPTOMS of low thyroid function include:
✅ Fatigue
✅ Weight gain
✅ Dry or coarse skin
✅ Constipation
✅ Depression or anxiety
✅ Migraines or headaches
✅ Muscular aches or joint pain
✅ Nerve issues/pins & needles
✅ Hair loss
✅ Cold hands & feet/low body temperature
✅ Brain fog/poor memory
✅ Swelling/oedema
✅ Infertility or other hormonal issues

Hypothyroidism is very common, especially in women over the age of 40.
Around 90% of hypothyroid cases have an autoimmune condition called Hashimotos thyroiditis where the immune system attacks the thyroid gland.

SIGNS of Hypothyroidism:

☑️ Bulging eyes (also Graves)
☑️ Puffy leyelids or below the eyes
☑️ Coarse skin on the face & body
☑️ Hyperkeratosis pilaris (chicken skin) on the back of the arms
☑️ Hair falling out or thinning
☑️ Loss of eyebrow hair on the outside
☑️ Swelling around the front of the neck
☑️ Unexplained weight gain
☑️ Pitting oedema where the skin remains depressed when you push it in (usually on the legs)

TREATMENT:

Treatment for thyroid disorders includes basic healthy dietary and lifestyle advice.

👉 Eat clean wholefoods high in nutrients.
👉 Increase lean protein and lower carbohydrates to stimulate metabolism.
👉 Strength train and exercise daily to increase lean muscle and lose weight.
👉 Manage stress to reduce cortisol levels.
👉 Get safe sun exposure or supplement with Vit D.
👉 Ensure you get quality sleep
👉 Avoid gluten (especially if you have Hashimoto's)
👉 Supplement with Vit C, Vit D, zinc, selenium, and tyrosine.
👉 Take iodine drops (potassium iodide), or use granulated kelp or iodised salt in food.
👉 Homoeopathic remedies containing thyroid gland extract may also be effective.
👉 Take thyroid medication such as Levothyroxine (synthetic) or Armour thyroid (dessicated porcine thyroid gland).
👉 Get your thyroid hormones tested (including antibodies).
👉Consult a professional to determine what treatment is most suitable for your condition as each person is uniquely different.

I provide in-clinic and telehealth consultations.
📞 Bookings ☎️ 0416 196 980

07/08/2025

DANGERS OF GLYPHOSATE❗☠️❗

Glyphosate, commonly known as Round Up, is a herbicide used in agriculture and sprayed onto crops like corn, soy and wheat as well as other grains.
It can be found in trace amounts in cereals, bread, biscuits, cakes, crackers, and other processed foods.

Glyphosates can also migrate through the air, water and soil, contaminating nearby crops as well as end up in our waterways after heavy rain.

It is also added to animal feed so residues can be found in animal products like milk and eggs
Human breast milk has even been found to contain minute amounts of glyphosate so it is very insidious!

There are serious health concerns associated with glyphosate exposure ☠️

These include:

☠️ Endocrine disruption (especially thyroid), resulting in infertility, low libido, hair loss, autoimmune disorders, and fatigue.

☠️ Leaky gut or gut permeability where the protective lining of the gut becomes compromised. This can lead to food intolerances and digestive issues.
☠️ Low nutrient levels such as low Vit D & calcium which can result in osteoporosis and fracture risk.
☠️ Skin issues such as eczema, dermatitis, and psoriasis.
☠️ Susceptibility to certain types of cancers.

AVOID conventionally grown grains and foods as much as possible to reduce your exposure to glyphosates.

✅ Grow your own organic produce if possible and share with others.
✅ Reduce the amount of grains and carbohydrates consumed to minimise exposure.
✅ Make sure you avoid the 'dirty dozen' conventionally grown foods (see previous post).

31/07/2025

How to prevent & treat upper respiratory tract infections:

It's flu season and a lot of people are getting knocked around by RSV and other airborne viruses.
Viral infections can cause various unpleasant symptoms including sore throats, wheezing, dry coughs, chest tightness, headaches, muscle aches and sinusitis.

Often antibiotics are prescribed to treat secondary bacterial infections when phlegm turns yellow or green, and bronchitis or pneumonia can develop.

Here are some simple tips to help prevent getting sick and how to recover more quickly in case you do. 🤧

👉👉 Try these steps first to treat common viral infections before taking antibiotics which can lead to antibiotic resistance, making them less/ ineffective.

✅ Optimise your nutrition with healthy foods such as soups, casseroles and slow cooked meals favouring quality protein sources and plenty of vegetables.
Make sure you include onion, garlic, ginger and turmeric for potent antimicrobial action!
❌ Avoid refined processed foods and sugars which can 'feed' viruses and bacteria.

✅ Ensure you are getting good quality sleep to support your immune system.
Aim for 7-8 hours nightly.
Melatonin and Ashwagandha can help induce a restful sleep.

✅ Get plenty of sunlight daily to boost Vit D levels and support immunity 🌞
If you're unable to get outside daily in winter supplement with Vit D3

✅ Other supplements that are worth taking over winter include Vit C, zinc, and garlic (nature's antibiotic).
Horseradish can help with sinus infections.
Herbs such as Echinacea, Olive leaf, Lemon balm and Hypericum are all antiviral and antibacterial.
Elderberry and Licorice root help remove phlegm stuck in the sinuses and lungs.

✅ If a cough is keeping you awake at night, rub some vicks vapour rub or eucalyptus/peppermint oil on your chest to help open airways and relax tight chest muscles.

✅ If your sinuses are blocked the above remedy is also effective.
Steam inhalations using eucalyptus oils or sinus irrigations using a syringe or Neti pot can also clear blocked airways.

✅ To soothe a sore throat suck on zinc lozenges or fisherman's friends. You can also gargle with warm salty water, hydrogen peroxide or a couple of drops of iodine in warm water.


✅ Saunas and hot baths are great to raise your core body temperature which can 'burn out' those nasty bugs.
They also help reduce pain and make you sleep well 💤 😴

✅ Gentle exercise such as walking in fresh air is also encouraged to stimulate lymphatic circulation which helps boost immunity.🚶‍♀️🚶