Studio You

Studio You Studio You was founded by Emma Sutherland ND, for the woman who takes a healthy interest in her wellbeing inside & out.

This time of year isn’t about rigid food rules or “getting back on track.”It’s about slowing down, sharing meals, laughi...
16/12/2025

This time of year isn’t about rigid food rules or “getting back on track.”
It’s about slowing down, sharing meals, laughing with your people, and making memories that last longer than leftovers ever will.

You don’t need permission to enjoy good food and good company — it’s already yours 🎄💛

Mini veggie-loaded frittatas — the easiest way to stay nourished when life gets full.High in proteinPacked with colourfu...
15/12/2025

Mini veggie-loaded frittatas — the easiest way to stay nourished when life gets full.

High in protein
Packed with colourful veg
Portable, satisfying, and freezer-friendly

Make a batch, store in the fridge, and your mornings just got so much easier. Pair with fruit, avocado or toast and you’ve got a balanced plate ready to go 💛

A research finding that should be reshaping how we prescribe GLP-1s to women:➡️ Women lose 28–41% MORE weight than men o...
12/12/2025

A research finding that should be reshaping how we prescribe GLP-1s to women:
➡️ Women lose 28–41% MORE weight than men on the same dose.

As a Sydney-based clinical naturopath of 20+ years, I’ve seen this — but having it confirmed by research is powerful.

Why the difference?
Oestrogen amplifies GLP-1 signalling.
This means:
• Premenopausal women often lose more weight
• Menopause can reduce effectiveness
• Cycles influence appetite + response

But here’s the concern: women also experience more side effects.

Because women already have slower gastric emptying (oestrogen + progesterone), GLP-1s create a double whammy effect.

Bottom line: One size does NOT fit all. Female hormones matter — and should shape how we prescribe, dose, and support women on GLP-1 therapy.

I’ve just released Part 3 of my GLP-1 series breaking down the research in depth. ✨
https://www.youtube.com/watch?v=AmxR-_qiCHA

🎄 Christmas is nearly here… and so is dessert season!If you’re after a healthier sweet treat to bring on the day (or kee...
12/12/2025

🎄 Christmas is nearly here… and so is dessert season!

If you’re after a healthier sweet treat to bring on the day (or keep in the fridge for when the cravings hit), this Healthy Vegan Rocky Road from Whole Food Soul Food Kitchen
is a winner.

Made with:
• 200g dark chocolate (70% or higher)
• 2 tbsp peanut butter (or almond butter)
• 1 tbsp maple syrup (optional)
• 60g almonds (raw or roasted)
• 30g puffed rice or rice bubbles
• 30g dried cranberries (or raisins)
• 50g vegan marshmallows (chopped)

It’s chewy, crunchy, chocolatey, and completely dairy-free — with no refined sugar.
Perfect for festive snacking without the sugar crash ✨

🎁 Keep a tray in the fridge for holiday visitors… or just you.

𝗠𝗼𝘀𝘁 𝗽𝗲𝗼𝗽𝗹𝗲 𝘁𝗵𝗶𝗻𝗸 𝗚𝗟𝗣-𝟭𝘀 𝗹𝗲𝗮𝗱 𝘁𝗼 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀… 𝗯𝘂𝘁 𝗺𝗮𝗻𝘆 𝘄𝗼𝗺𝗲𝗻 𝗮𝗿𝗲 𝗹𝗼𝘀𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲 𝘁𝗼𝗼 — 𝗼𝗳𝘁𝗲𝗻 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗿𝗲𝗮𝗹𝗶𝘀𝗶𝗻𝗴 𝗶𝘁.Muscle loss...
10/12/2025

𝗠𝗼𝘀𝘁 𝗽𝗲𝗼𝗽𝗹𝗲 𝘁𝗵𝗶𝗻𝗸 𝗚𝗟𝗣-𝟭𝘀 𝗹𝗲𝗮𝗱 𝘁𝗼 𝗳𝗮𝘁 𝗹𝗼𝘀𝘀… 𝗯𝘂𝘁 𝗺𝗮𝗻𝘆 𝘄𝗼𝗺𝗲𝗻 𝗮𝗿𝗲 𝗹𝗼𝘀𝗶𝗻𝗴 𝗺𝘂𝘀𝗰𝗹𝗲 𝘁𝗼𝗼 — 𝗼𝗳𝘁𝗲𝗻 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗿𝗲𝗮𝗹𝗶𝘀𝗶𝗻𝗴 𝗶𝘁.

Muscle loss is one of the biggest contributors to fatigue, energy dips and plateaus while using GLP-1 medications. And in clinic, I see it happen simply because appetite drops so quickly that protein and nutrient intake falls with it.

𝗜𝗻 𝗣𝗮𝗿𝘁 𝟮 𝗼𝗳 𝗺𝘆 𝟰-𝗽𝗮𝗿𝘁 𝗚𝗟𝗣-𝟭 𝘀𝗲𝗿𝗶𝗲𝘀, I share the steps I use with women to protect muscle, support gut health and keep metabolism steady while on medication. From protein foundations to resistance training and nausea/constipation solutions — these small shifts make a huge difference.

If you haven’t listened to 𝗣𝗮𝗿𝘁 𝟭 yet, I recommend starting there first so you have the essential groundwork before diving into Part 2.

What have you noticed in your body since starting a GLP-1 medication?

🎥 𝗪𝗮𝘁𝗰𝗵 𝗣𝗮𝗿𝘁 𝟮 𝗼𝗻 𝗬𝗼𝘂𝘁𝘂𝗯𝗲: https://lnkd.in/gJQiq2XB
📘 𝗪𝗮𝘁𝗰𝗵 𝗣𝗮𝗿𝘁 𝟭 𝗳𝗶𝗿𝘀𝘁 𝗶𝗳 𝘆𝗼𝘂 𝗺𝗶𝘀𝘀𝗲𝗱 𝗶𝘁: https://lnkd.in/gyxQiS6b

𝗟𝗶𝘀𝘁𝗲𝗻 𝗼𝗻 𝗦𝗽𝗼𝘁𝗶𝗳𝘆:
𝗚𝗟𝗣-𝟭 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 | 𝗣𝗮𝗿𝘁 𝟭 𝗼𝗳 𝟰 - https://lnkd.in/gj7DJxPu
𝗚𝗟𝗣-𝟭 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 | 𝗣𝗮𝗿𝘁 𝟮 𝗼𝗳 𝟰 - https://lnkd.in/g3KNTSpB
What have you noticed in your body since starting a GLP-1 medication?

🎥 𝗪𝗮𝘁𝗰𝗵 𝗣𝗮𝗿𝘁 𝟮 𝗼𝗻 𝗬𝗼𝘂𝘁𝘂𝗯𝗲: https://lnkd.in/gJQiq2XB
📘 𝗪𝗮𝘁𝗰𝗵 𝗣𝗮𝗿𝘁 𝟭 𝗳𝗶𝗿𝘀𝘁 𝗶𝗳 𝘆𝗼𝘂 𝗺𝗶𝘀𝘀𝗲𝗱 𝗶𝘁: https://lnkd.in/gyxQiS6b

𝗟𝗶𝘀𝘁𝗲𝗻 𝗼𝗻 𝗦𝗽𝗼𝘁𝗶𝗳𝘆:
𝗚𝗟𝗣-𝟭 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 | 𝗣𝗮𝗿𝘁 𝟭 𝗼𝗳 𝟰 - https://lnkd.in/gj7DJxPu
𝗚𝗟𝗣-𝟭 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 | 𝗣𝗮𝗿𝘁 𝟮 𝗼𝗳 𝟰 - https://lnkd.in/g3KNTSpB

A balanced brekkie I’ll never get sick of 🫶✨ Veggie-packed frittatas✨ Smashed avo with feta✨ Fresh fruit + peanut butter...
09/12/2025

A balanced brekkie I’ll never get sick of 🫶
✨ Veggie-packed frittatas
✨ Smashed avo with feta
✨ Fresh fruit + peanut butter
✨ A Medjool date for sweetness

Protein, fibre, healthy fats and colour — it ticks all the boxes. This is the kind of plate that keeps you energised without the mid-morning crash.

Struggling to build balanced meals? This visual is your guide 🍽️The Healthy Plate Rule makes it simple:🥦 ½ plate veggies...
08/12/2025

Struggling to build balanced meals? This visual is your guide 🍽️

The Healthy Plate Rule makes it simple:
🥦 ½ plate veggies & fruit – fibre, vitamins & antioxidants
🍗 ¼ plate protein – supports muscle, hormones & blood sugar balance
🍚 ¼ plate carbohydrates – your body’s primary energy source
🥑 Add healthy fats – for satiety, hormones & flavour
💧 Don’t forget hydration!

When in doubt, build your plate with balance, colour and purpose ✨

Did you know that magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the b...
05/12/2025

Did you know that magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body? 🧠💪 It supports everything from muscle function and energy production to heart health and bone strength.

Incorporating magnesium-rich foods like leafy greens, nuts, seeds, whole grains, and legumes into your diet can help you harness its benefits

Prioritize your health by ensuring you're getting enough magnesium! 💚

04/12/2025

Not all milks are created equal 🥛
When choosing a plant-based or dairy milk, it’s not just about the front label — it’s about what’s actually inside.

Here’s what to look for when comparing:
• Check the ingredients list — the shorter, the better
• Look at the % of nuts or grains — ideally 10% or more for better nutrition
• Watch for added oils, gums, sweeteners or flavourings — many brands sneak these in
• Consider fortification — some milks add calcium, vitamin D or B12 which can be helpful

Some milks are mostly water and fillers with a splash of the main ingredient — marketing can make them look much healthier than they are.

Let’s talk fiber — the gut-loving, hormone-balancing, blood sugar–stabilizing nutrient most of us aren’t getting enough ...
03/12/2025

Let’s talk fiber — the gut-loving, hormone-balancing, blood sugar–stabilizing nutrient most of us aren’t getting enough of.

Fiber does so much more than keep things moving 💩 (although that’s important too). It helps:
✨ Feed your good gut bacteria (hello prebiotics)
✨ Support healthy estrogen clearance
✨ Stabilize blood sugar and reduce cravings
✨ Keep you fuller for longer
✨ Support detoxification and clear skin

And the best part? You don’t need fancy powders or supplements. Just real, whole foods — like the ones in this post

✅ Aim for 25–30g of fiber per day
✅ Build meals around plants
✅ Include a mix of soluble + insoluble fiber

Your gut, mood, and hormones will thank you 🙌
Save this post as a reminder to add some of these to your next shop!

Start the day with balance 🌞This bowl might look like a treat, but it’s a powerhouse of nutrients.🥄 Chia pudding – rich ...
30/11/2025

Start the day with balance 🌞
This bowl might look like a treat, but it’s a powerhouse of nutrients.

🥄 Chia pudding – rich in omega-3s & fibre
🍓 Fruit – vitamins, antioxidants, natural sweetness
🥜 Nut butter – healthy fats to support energy & hormones
🌾 Granola – whole grains for sustained fuel

A well-rounded breakfast like this supports focus, stable blood sugar, and energy — especially important for growing teens

𝗗𝗶𝗱 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 𝘁𝗵𝗮𝘁 𝟲𝟱% 𝗼𝗳 𝗽𝗲𝗼𝗽𝗹𝗲 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝗻𝗮𝘂𝘀𝗲𝗮 𝗼𝗿 𝗱𝗶𝗴𝗲𝘀𝘁𝗶𝘃𝗲 𝗶𝘀𝘀𝘂𝗲𝘀 𝘄𝗵𝗲𝗻 𝘀𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝗮 𝗚𝗟𝗣-𝟭 — 𝘀𝗶𝗺𝗽𝗹𝘆 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘁𝗵𝗲𝗶𝗿 𝗴𝘂𝘁 𝘄...
27/11/2025

𝗗𝗶𝗱 𝘆𝗼𝘂 𝗸𝗻𝗼𝘄 𝘁𝗵𝗮𝘁 𝟲𝟱% 𝗼𝗳 𝗽𝗲𝗼𝗽𝗹𝗲 𝗲𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝗻𝗮𝘂𝘀𝗲𝗮 𝗼𝗿 𝗱𝗶𝗴𝗲𝘀𝘁𝗶𝘃𝗲 𝗶𝘀𝘀𝘂𝗲𝘀 𝘄𝗵𝗲𝗻 𝘀𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝗮 𝗚𝗟𝗣-𝟭 — 𝘀𝗶𝗺𝗽𝗹𝘆 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘁𝗵𝗲𝗶𝗿 𝗴𝘂𝘁 𝘄𝗮𝘀𝗻’𝘁 𝗽𝗿𝗲𝗽𝗮𝗿𝗲𝗱?

In clinic, I see women every week who begin GLP-1 medications without understanding what their body needs before the first dose. And this is where many struggles begin.

Part 1 of my GLP-1 series walks through the key assessments, blood tests, nutrient foundations and gut-supporting steps I recommend for safer, smoother and more effective results.

This episode is especially important for women, because digestive motility, hormonal health and metabolic function all play a huge role in how well GLP-1s work.

If you’re considering starting a GLP-1 medication, this will give you clarity, confidence and a clear plan.

What’s the biggest question you have before starting?

𝗪𝗮𝘁𝗰𝗵 𝗣𝗮𝗿𝘁 𝟭 𝗼𝗳 𝗺𝘆 𝟰-𝗣𝗮𝗿𝘁 𝗣𝗼𝗱𝗰𝗮𝘀𝘁 𝗦𝗲𝗿𝗶𝗲𝘀! 𝗵𝘁𝘁𝗽𝘀://𝘆𝗼𝘂𝘁𝘂.𝗯𝗲/𝗢𝗛𝘇𝗾𝗨𝟰𝗔-𝗕𝗤𝗠

Address

Balmain Sports Medicine, 118 Victoria Road
Balmain, NSW
2039

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Tuesday 9am - 5pm
Wednesday 9am - 7pm
Thursday 9am - 7pm
Friday 9am - 5pm
Saturday 9am - 5pm

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GIRLS FROM STUDIO YOU

Studio You was founded on the collaborative desire to help women and children with naturopathy, homeopathy, and evidence-based medicine provided by Emma Sutherland, a highly experienced naturopath, nutritionist, author and speaker, as well as the wider Studio You team. Emma is multi-faceted naturopathic practitioner with a vast array of both clinical and business skills. A little energizer bunny, she lives by the motto “be what you love, do what you love”.

Emma believes every woman has the right to live a life filled with Mojo, to have that bounce in their step which comes from feeling strong, well and healthy. She has honed her craft and continues to update her knowledge constantly, looking for new ways to present that knowledge, be it at Studio You, an online program, through the media, a speaking event, or health retreats.

A huge passion is found in Emma’s love of mentoring and supporting other practitioners. Her team aims to provide clients with true collaborative care, and both educate and inspire women to exceptional health.

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