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Sanatio Naturopathy, Sydney (2025)

11/12/2025

For some clients the marks left behind from acne can feel as confronting and uncomfortable as to when they were in the thick of their acne.

It can feel like your skin is worse than what it is, even when the inflammation is down the redness or pigmentation can remain, it can have a real effect on your confidence.

These are the herbs, nutrients and lifestyle suggestions we lean on heavily. 🌿

There is so much you can do with your diet, lifestyle, herbs and nutrients 🍇

When we work with clients to heal and clear their acne we also incorporate things to help reduce redness, pigmentation and scaring. 🩶

We also suggest working with a dermal therapist, aesthetician or beauty therapist.

We love working with these clinics!

skin

If I’ve missed anyone let me know 🤍

What have you tried to heal your skin ?

If you need help we are only a click away, comment, consult below and I’ll be in touch to get you started

Lindsay 🌞

11/12/2025

For some clients the marks left behind from acne can feel as confronting and uncomfortable as to when they were in the thick of their acne.

It can feel like your skin is worse than what it is, even when the inflammation is down the redness or pigmentation can remain, it can have a real effect on your confidence.

These are the herbs, nutrients and lifestyle suggestions we lean on heavily. 🌿

There is so much you can do with your diet, lifestyle, herbs and nutrients 🍇

When we work with clients to heal and clear their acne we also incorporate things to help reduce redness, pigmentation and scaring. 🩶

We also suggest working with a dermal therapist, aesthetician or beauty therapist.

We love working with these clinics!

skin

If I’ve missed anyone let me know 🤍

What have you tried to heal your skin ?

If you need help we are only a click away, comment, consult below and I’ll be in touch to get you started

Lindsay 🌞

11/12/2025

Haha I look like I have low iron here 🫩

If your iron is low — please don’t ignore it. ❤️‍🩹
Iron is so much more than a “tiredness” mineral.

For women, it’s essential for:
✨ Energy (iron = oxygen delivery)
🧠 Mood + mental clarity
😴 Deep, restorative sleep
🛡️ Immunity
✨ Healthy, glowing skin

And here’s the kicker…
Most women I test are sitting around ferritin 32 (the average).

If you’re below this and have all the signs, get your bloods reviewed and see if iron is needed (iron bloods aren’t simple and other things like inflammation, low nutrients can mask, high or low iron states)

What to do:
Take an iron supplement 24mg, every second day — this is how your gut absorbs it best.
And timing matters:
🚫 Not with coffee
🚫 Not with green tea
🚫 Not with calcium
✅ Pair with Vitamin C for better absorption

Because when iron is low, your body is running on fumes.
Fixing it can be a game changer for your hormones, your skin, your mood — your whole life.

If you want help choosing the right iron (and avoiding the constipating ones 🙃),
comment “wombat” below and I’ll send recommendations.

11/12/2025

At the end of your acne journey? Or wanting to really focus on skin healing? ❤️‍🩹

These are the herbs, nutrients and lifestyle suggestions we lean on heavily. 🌿

There is so much you can do with your diet, lifestyle, herbs and nutrients 🍇

When we work with clients to heal and clear their acne we also incorporate things to help reduce redness, pigmentation and scaring. 🩶

We also suggest working with a dermal therapist, aesthetician or beauty therapist.

We love working with these clinics!

skin

If I’ve missed anyone let me know 🤍

What have you tried to heal your skin ?

10/12/2025

Collagen doesn’t work if your stress is sky-high — because stress increases cortisol, and cortisol breaks down collagen and elastin, faster than you can drink it.

Which are key for skin structure and elasticity,

So before spending $$ on powders:

✨ Prioritise sleep

✨ Reduce caffeine

✨ Add slow meals

✨ Regulate your nervous system

When stress lowers → your skin actually uses the collagen you give it.

Collagen is only a small part of your total protein intake — and if you aren’t eating enough real protein, collagen can’t do much.

You need:

🥚 Eggs

🍗 Chicken

🐟 Salmon

🍖 Red meat

🫘 Plant proteins

👉 A minimum 1.6g per kg of body weight.

If your basic protein intake isn’t met, collagen supplements are simply expensive urine

09/12/2025

Fish oil… there are so many options out there! 🐟🤯
So what do you actually need when you’ve got acne or eczema?

✨ Look for:
EPA 1500mg + DHA 1200mg per day
(You can get this across multiple capsules — doesn’t have to be in one!)

💡 Tip: Take it with a meal that contains healthy fats for best absorption.

Why it helps:

🛡️ Heals and strengthens your skin barrier

🔥 Reduces inflammation

💧 Thins sebum, so pores are less congested
All good things when we’re calming acne and eczema from the inside out.

If you want my list of essential fatty acids ranked by strength (and value!),
comment ‘fishy’ below and I’ll send it to you 🐠💛

08/12/2025

Vitex is absolutely fantastic!!!

I love using it — when it’s indicated. It’s one of those herbs I feel strongly about because it can be incredibly effective… or make things worse if used at the wrong time.

Vitex works by increasing LH, which can be helpful only when your LH–FSH balance is right.

If LH climbs higher than FSH, testosterone can rise too — and that can mean more breakouts, oiliness, irregular cycles, or worsened PMS.

This is why Vitex falls so heavily into the “test, don’t guess” category.

It’s not a herb to take “just to see what happens.”

Before starting it, simply run a basic
hormone panel

It’s quick, affordable, and makes sure you’re using Vitex in a way that works with your body rather than against it.

Vitex is a powerful, beautiful herbal medicine — when matched to the right hormones.
Get the blood first, then choose your herbs with confidence.

Lindsay 🪻

Acne Pcos Hormones

08/12/2025

Haters gone haters. 🥕

This is a great video!

It shows you what foods are rich in nutrients that can be helpful for your skin.

Food is medicine!

While yes, these foods do not compare to the strength of a topical, or the dose of a supplement.

It highlights how the importance of a healthy diet is key to skin health.

Yes supplements have there place, but you can’t outrun or out supplement a poor diet

Eat your salmon and your skin 🤍

OG creator

07/12/2025

Some very cool supplements at Coles right now that actually support acne-prone skin 👇✨

1️⃣ Coco Health Fish Oil — EPA 900 / DHA 600 🐟
One of the most underrated acne hacks.

Thins out sticky sebum

Reduces deep inflammation

Strengthens your skin barrier from the inside out

2️⃣ Wanderlust Turmeric + Black Pepper ✨🫚
A powerful anti-inflammatory duo.

Calms red, angry breakouts

Supports liver + gut detox pathways

Helps reduce the “heat” in the skin

3️⃣ Wanderlust Reishi Mushroom 🍄
Obsessed with this for stressed girlies + PCOS skin.

Helps modulate the stress response

Reduces the impact testosterone has on your oil glands

Supports the immune system (your skin LOVES this)

4️⃣ Ultralife Milk Thistle 🌿
A beautiful support for

Oestrogen clearance

Histamine overload

Liver detox (your skin’s BEST friend)

These are easy to access, budget-friendly and a great start while you’re learning your root cause.

If you want my go-to acne-friendly supplement list, comment “wombat” below 🐾💛

Also why is my hair so orange 🍊😅

05/12/2025

Three supplements to help calm your acne while you arrange proper testing 💛✨
Because yes — you absolutely need to find the why behind your breakouts…
But while we’re exploring the root cause, you can absolutely soothe the inflammation in the meantime.

Here are my top 3 short-term helpers 👇

1️⃣ High-quality Fish Oil (EPA 1500mg / DHA 1200mg) 🐟
This is one of the fastest ways to calm inflamed skin.

Thins out sticky sebum (less clogged pores)

Supports your skin barrier

Reduces deep, cystic inflammation

Helps rebalance the inflammatory pathways that drive acne

2️⃣ EGCG (Green Tea Extract) 🍵
My favourite all-rounder for acne.

Antioxidant + anti-inflammatory

Supports liver detox pathways

Helps regulate excess androgens

Calms redness + reduces oil production
This one works on SO many fronts — especially for hormonal + stress-driven breakouts.

3️⃣ Turmeric / Curcumin ✨
Think of this as taking the “heat” out of your skin.

Quickly reduces inflammatory flare-ups

Supports liver + gut pathways linked to acne

Helps with redness, swelling, and those painful under-the-skin bumps

🌿 These are short-term calmers — not long-term solutions.

But they’re a beautiful way to support your skin while we investigate your hormones, gut, and inflammation drivers properly.

If you want my acne-friendly supplement list — comment “wombat” below and I’ll send it your way 🐾💛

03/12/2025

When my clients tell me they’ve tried everything for their acne, I ask them one question: how’s your poo?

People might cringe at this… but it’s okay, we all do it.

What comes out gives us major clues about what’s going on inside.

🟤 Clay coloured: sluggish liver + gallbladder — bile isn’t flowing properly.

🍽️ Undigested food pieces: fast transit time or poor digestion — your gut isn’t breaking food down efficiently.

🌫️ Mucous: a sign of inflammation or irritation in the gut lining. Red flag and needs investigation with a GP

⚫ Hard, pebble-like: low water + fibre intake — your bowels need more hydration and bulk.

💧 Runny or watery: often from coffee on an empty stomach or irritation from stress or certain foods.

💨 Gassy or bloated: could indicate SIBO — when bacteria ferment food in the wrong place, causing discomfort and distension.

Your bowel movements are one of the best free gut health checks you can do daily 🙌

Pay attention — your body’s talking to you.

02/12/2025

You’ve got acne? Let me save you time, money… and a LOT of guesswork.
Here’s my Naturopath To-Do List (Diet Edition) for clearer, calmer skin — and the why behind each one 👇

Daily

💧 2L water
Hydration supports lymphatic drainage + detox pathways that keep inflammation down.

☕️ Coffee never on an empty stomach
Protects your cortisol, blood sugar and reduces those mid-morning stress spikes that flare acne.

🍳 Protein at every meal
Balances blood sugar → balanced hormones → calmer skin.

🍵 1 cup green tea
Antioxidants + gentle anti-androgen effect = less inflammation and fewer breakouts.

🌿 1 cup dandelion root tea
Supports liver clearance (hello better oestrogen metabolism).

🥝 Kiwi fruit with the skin
Fibre + vitamin C = better bowel motions → better detox → better skin.
Come thank me when your poos are elite.

🧂 Cinnamon on everything
Helps regulate blood sugar and reduce those inflammation spikes.

🌕 Turmeric on everything
Natural anti-inflammatory = less redness, fewer cystic flares.

🚶‍♀️ Walk after meals
Lowers blood sugar and insulin — one of the biggest acne drivers.

🚫🍷🚬🍬 Alcohol, vapes, sugar OUT
All increase inflammation, histamine and oxidative stress → flare city.

🥛❌ Dairy OUT
Increases IGF-1 and hormonal activity in the skin — one of the most common breakout triggers.

🍽️ 3 solid meals
Keeps your hormones stable + prevents grazing that messes with skin healing.

🍎 Vinegar (balsamic or apple cider)
Improves post-meal glucose response → calmer hormones → calmer skin.

Sanatio Naturopathy

11/12/2025

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