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Bronwyn Quinn Naturopathy

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Avalon Beach, NSW
Bronwyn Quinn Naturopathy

BHSc Naturopathy - I am a clinical naturopath and nutritionist practising in Avalon on Sydney's nort

Integrative Health Collective, 10/25 Old Barrenjoey Rd, Avalon Beach, NSW 2107

18/03/2026

I hear this all the time.

“You just need to cut back.”

Most women in midlife are already trying to eat less. And many of them feel worse for it.

More tired. More hungry. More reactive around food.

This stage of life is not about shrinking yourself. It’s about stabilising your system.

Less isn’t automatically better. Balance is.

Your body isn’t asking to be punished. It’s asking to be supported.

16/03/2026

If you’ve been trying to eat well but still feel unsettled in your body, that doesn’t mean you’re doing it wrong.
It may simply mean your body needs something different now.

Perimenopause and menopause often require small shifts, not big overhauls. A bit more protein. More fibre. More steadiness through the day.

If you’d like help working out what would actually suit you, you’re welcome to reach out. We can look at your symptoms, your meals, your patterns, and make it practical. You can book a consultation with me: https://linktr.ee/bronwynquinn_nat

Sometimes a few thoughtful adjustments make all the difference.

14/03/2026

I’m genuinely curious about this.

Some women feel much steadier when they increase protein. Others don’t do well when carbs drop too low and end up feeling flat or unsatisfied.

There isn’t one rule that works for everyone.
What I usually ask is this, how do you feel a couple of hours after eating? Calm and clear? Or restless and looking for something else?
Your body does give feedback. It’s often subtle, but it’s there.
I’d love to hear what you’ve noticed in yourself. Do you feel better with more protein, more carbs, or a balance of both?
Tell me what’s been working for you.

12/03/2026

Eating well through perimenopause and menopause doesn’t have to be complicated. I focus on simple, realistic meals that nourish without adding pressure or stress. Consistency matters more than perfection.

Cook once and use leftovers to make the week easier. The simpler it feels, the more sustainable it becomes.

10/03/2026

Chia pudding isn’t glamorous.
It’s just… steady.

In perimenopause, blood sugar doesn’t bounce back the way it used to. If breakfast is light or mostly carbs, you often feel it later. Shaky. Hungry. Irritable. Reaching for something sweet by mid-morning.

Chia works because it slows things down. The fibre helps. The omega-3s help. Add some protein and it keeps you fuller for longer.

It’s not about perfection.
It’s about giving your body something stable to work with first thing in the day.

Sometimes the simplest breakfasts are the most supportive.

08/03/2026

Omega-3s support inflammation, brain health, joints, and mood, all areas that can feel more sensitive in peri and menopause.

You don’t always need capsules to get enough. Starting with food is always the way to go.

Think chia and flaxseeds in breakfast, walnuts as a snack, and oily fish a few times a week if you enjoy it (salmon, mackerel, anchovies, sardines and herring).

Sprinkle ground flax and chia into something you already eat, like yoghurt, oats, or smoothies, instead of trying to remember a new habit.

06/03/2026

Phytoestrogens aren’t about “replacing” hormones. They gently interact with estrogen receptors and can be supportive for some women during this transition.

You’ll find them in foods like flax, chia, soy, lentils, chickpeas, and whole grains. They work best as part of a regular pattern, not as a one-off fix.

More isn’t better. Consistency usually is.
Aim to include one phytoestrogen-rich food most days, rather than loading up all at once.

04/03/2026

You can eat “healthy” and still feel flat, bloated, or constantly hungry in perimenopause.
That’s not failure. It’s feedback.

What worked in your 30s often doesn’t land the same way in your 40s and 50s. Hormones shift, digestion slows, and blood sugar becomes less forgiving.

Eating for this phase is less about rules and more about support. More fibre. More protein. More steady energy.

If your breakfast leaves you hungry by mid-morning, add protein and fibre before cutting calories.

02/03/2026

A heads up around how some common reflux/gastritis medications can affect gut health. By changing stomach acid levels, they can sometimes create conditions that allow unwanted bacterial changes to occur in the gut.

It’s not something everyone experiences, but it’s important to be informed about possible side effects when using these medications.

Awareness is key. Understanding how medications interact with digestion and affect the gut is an important missing piece. Monitor your symptoms anytime you start a new medication!

28/02/2026

SIBO recovery loves to play the “two steps forward, one step back” game.

Your gut is healing… but also occasionally sending you little reminders that it still has opinions.

Some days you’ll feel great.
Some days you’ll swear you’re back at square one.
Spoiler: you’re not. That’s just how this journey moves: messy, human, and a bit unpredictable at times.

You’ll feel steadier as you move further through treatment and tolerance levels improve, allowing for gradual reintroduction of all the foods you’ve been avoiding for so long.

27/02/2026

SIBO doesn’t usually return because you “did something wrong.

It comes back because the thing that allowed the overgrowth in the first place is still quietly sitting there in the background.

Slow motility, stress, constipation, some medications, the bacteria just take the chance to grow again.

Treating the overgrowth helps for the moment, but treating the why is what creates long-term relief.

26/02/2026

SIBO protocols should never feel like punishment.

The goal isn’t to shrink your food choices forever. It’s to understand what your gut can handle right now, then widen things over time.

Biphasic diets are popular but not easy to do and definitely not required as part of treatment.

Address

10/25 Old Barrenjoey Road
Avalon Beach, NSW
2107

Opening Hours

Tuesday	8am - 6pm
Wednesday	8am - 2pm

Website

http://www.bronwynquinn.com.au/

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