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Monday 9am - 7pm Tuesday 10am - 6pm Wednesday 9am - 1pm Thursday 2pm - 5pm Friday 8am - 5pm Saturday 8am - 5pm

Jessica Louise - Naturopath

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Sydney, NSW
Jessica Louise - Naturopath

Gut Health | SIBO | Acne | Hormone balance | Period problems

27/10/2025

If you’ve been feeling low, sluggish, or just “off,” it might be worth checking your vitamin D levels — especially if you spend most of your time indoors or live somewhere with limited sunlight.

✨ Tips to naturally boost your vitamin D:
• ☀️ Get 10–20 minutes of sunlight daily on bare skin (arms, legs, face — without sunscreen during non-peak hours- morning and afternoon).
• 🍳 Eat vitamin D-rich foods like salmon, sardines, eggs, and mushrooms.
• 💊 Consider a high-quality supplement — especially in winter or if you have darker skin tones (check your levels first!).
• 🚶‍♀️ Get outside daily — morning walks are perfect for mood + hormone balance too.

Your mood, energy, and immune system will thank you 🌞

14/10/2025

✨Your skin tells a story — and sometimes the answers are hiding in your bloodwork.✨

If you’ve tried every cream, cleanse, and supplement but your skin still won’t cooperate… it might be time to look deeper.

Your skin is often a mirror of what’s happening within — and the right testing can uncover the why behind acne, dullness, or breakouts. 💫

📋 Want to know which tests are most relevant for your skin story?
Book a naturopathic consultation and let’s create a plan from the inside out 💕

08/10/2025

Fibre supports gut health regulates blood sugar, protects heart health and feeds beneficial gut bacteria.

Without it, your gut bugs will begin to eat the mucous lining of your gut, making it more vulnerable to damage, inflammation, and harmful pathogens.

In addition, research has shown that populations with high-fibre diets consistently show lower rates of heart disease, diabetes, and colorectal cancer.

Aim for 30g fibre daily from foods such as wholegrains, legumes, nuts, seeds, fruit and vegetables.

Here are my top tips for increasing your fibre intake:

Increase gradually: Increase your fibre intake slowly to give your gut bugs time to adjust and help to prevent symptoms like gas and bloating.

Aim for 30+ Different Plants a Week: The more variety, the better. Write down every time you eat a serving of a new plant food and tally up your total at the end of the week.

Leave the skin on: Fibre is concentrated in the skin of plant foods, so leaving the skin on is an effective way to increase your soluble & insoluble fibre intake.

Swap to wholegrains: An easy way to increase your fibre is to swap rice, pasta and bread to brown or wholegrain varieties.

Add seeds: Another way to increase your fibre intake is to sprinkle seeds onto your meals. Examples include flax, chia, pumpkin, h**p, sunflower & sesame.

If you need help planning your diet book in a session with me and we can make a customised plan for you. Not ready for individualised support? Then stay tuned for my healthy eating plans launching soon

24/09/2025

Here are my top swaps for managing PCOS symptoms:

Swap vegetable oil for butter, extra-virgin olive oil, or coconut oil: These healthy fats reduce inflammation and support hormone regulation, helping to manage insulin sensitivity.

Swap high-intensity exercise for walking, swimming, yoga, or lifting weights: These activities help improve insulin sensitivity, reduce stress, and promote overall hormonal balance without overstraining the body, which can exacerbate PCOS symptoms.

Swap excess caffeine for herbal teas: Reducing caffeine intake helps lower cortisol levels, reduce anxiety, and support better hormone balance, all of which are important for managing PCOS.

Swap unfiltered tap water for purified water: Purified water helps avoid exposure to potential endocrine-disrupting chemicals found in tap water, which can worsen hormonal imbalances associated with PCOS.

Swap refined carbohydrates for whole grains, legumes, and vegetables: These complex carbohydrates help stabilise blood sugar levels, reduce insulin resistance, and promote a healthier metabolic profile, key for managing PCOS symptoms.

22/09/2025

One of the most important tests to have done if you have PCOS or suspected PCOS is your fasting insulin alongside fasting glucose. Unfortunately, it’s common for doctors to only test glucose, however fasting glucose on its own is a poor indicator of blood sugar regulation and many women with PCOS have normal glucose levels but elevated insulin.

Given that 70% of PCOS is driven by insulin resistance, it’s important to ask for an insulin test. Ideally your levels should be below 8mU/L.

I offer comprehensive testing an can arrange a referral for you to get this done privately if needed

September is PCOS awareness month so I will be posting PCOS related content this week- follow along for more 🥰

18/09/2025

Your cycle is like a monthly report card offering valuable insight into your reproductive health and fertility. Tracking your cycle empowers you to know your body on a deeper level and identify problems that may otherwise go unnoticed.

It helps you understand the length and regularity of your cycle, which is a fundamental indicator of your overall reproductive health. Long or short cycles, a short luteal phase, missed periods and spotting can indicate a potential underlying condition or hormone imbalance that needs to be addressed.

In addition, pinpointing the exact time of ovulation is essential for conception. Many women rely on apps to track their cycle and identify ovulation, and while apps can provide an educated guess based on the length of your cycle, it’s still only a rough estimate.

If you’d like support with tracking your cycle, please reach out! Everyone joining my healthy hormones masterclass gets a free cycle tracker to use too!

Do you track your cycle and symptoms around it?

17/09/2025

✨ Stressed skin & stubborn hormones? ✨
Stress spikes cortisol, which can:
👉 Trigger oil & breakouts
👉 Drive inflammation & redness
👉 Slow collagen (hello, early ageing)
👉 Deplete zinc, magnesium & B vitamins your hormones + skin rely on.

When your body’s in survival mode, glowing skin and balanced hormones get pushed to the back burner. The good news? You can take back control.

💡 That’s why I created the Healthy Hormone Masterclass — happening:
📅 Saturday 27th September at 9am (Zoom – replay included)

Here’s what we’ll cover:
✨ The biggest hormone mistakes women are making
✨ Understanding your cycle + saying goodbye to PMS
✨ Nutrition & lifestyle foundations for hormone balance
✨ Herbal & nutrient support that actually works
✨ My naturopathic approach to PMS, acne, painful periods & more
✨ A live Q&A to get your questions answered

📖 Plus, you’ll be guided step-by-step through your Healthy Hormones Workbook, packed with:
✔ A 7-day hormone-supporting meal plan
✔ A personalised hormone self-assessment
✔ A low-toxin challenge
✔ Nervous system regulation tools
✔ A simple, doable action plan

🎁 And don’t forget the bonus resources: pantry swap guide, sleep optimisation guide, protein cheat sheet, period symptom tracker & basal body temperature tracker.

🌸 This is for you if you’re…
✔ Struggling with heavy, painful, or irregular cycles
✔ Living with PMS, acne, or hormone-related symptoms
✔ Postpartum, TTC, or just starting your period journey
✔ Wanting to be proactive with your health & hormones

✨ Save your spot today — your hormones (and your skin) will thank you! Link in bio

16/09/2025

Do you feel your anxiety gets worse right before your period? 😣

While it’s common, it’s not actually normal — and your hormones could be the reason.

✨ Here’s why:
👉 Progesterone is your calming, soothing hormone. When levels drop before your period (or are already too low), anxiety can spike.
👉 High oestrogen adds to the problem by triggering histamine release — making you feel even more on edge.

If you’re experiencing cyclical anxiety, it’s your body’s way of telling you your hormones need support. And the good news is — you can do something about it. 💕

💌 DM me if you’d like personalised support.
Or join my Healthy Hormones Masterclass to learn how to mange your hormones plus join this week & get a FREE Low Histamine Meal Plan (20 recipes!) to help balance your hormones & calm your cycle symptoms. 🎁

Your hormones don’t have to run the show. Let’s get you feeling steady, calm, and in control. 🌸

14/09/2025

Struggling with migraines around your period or during perimenopause?

🧠 The connection between oestrogen + histamine could be the reason.

When oestrogen levels fluctuate, histamine levels often rise too. Histamine dilates blood vessels in the brain, which can trigger migraines. On top of that, oestrogen makes your body more sensitive to histamine — so hormonal ups and downs = more migraine potential.

This is why migraines often flare right before your period or throughout perimenopause.

✨ The good news? You can support your body by keeping histamine in check and helping your liver clear excess oestrogen. Think low-histamine foods, nutrients like quercetin, and liver-loving support.

🙋‍♀️ DM me if you need help with migraines, or join my Healthy Hormones Masterclass to learn how to balance your hormones and manage symptoms naturally.

09/09/2025

Polycystic ovarian syndrome (PCOS) is one of the most common endocrine disorders in women of reproductive age. It’s caused by elevated androgens such as testosterone, which disrupt ovulation, trigger irregular periods and symptoms such as facial hair, acne and hair thinning. There are 4 types of PCOS - insulin-resistant (most common), inflammatory, adrenal and post-pill.

Post-Pill PCOS: This occurs when androgen levels temporarily rise after coming off a hormonal contraceptive. This type of PCOS tends to improve by itself over time as hormones return to balance. Want faster results and less side effects? Start prepping your body before you stop the oral contraceptive pill.

Insulin-Resistant PCOS: This is the most common type of PCOS and accounts for 70% of PCOS cases. It occurs when the body’s cells become less responsive to insulin, leading to higher insulin levels in the blood. This excess insulin triggers the ovaries to produce more androgens (ie. testosterone).

Inflammatory PCOS: Inflammatory PCOS is driven by chronic low-grade inflammation in the body, which interferes with normal hormone production. This inflammation contributes to increased androgen production.

Adrenal PCOS: Adrenal PCOS is the least common type of PCOS and accounts for only 10% of cases. It’s characterised by an overproduction of androgens (like DHEA) from the adrenal glands rather than elevated testosterone.

You do not have to suffer with your PCOS symptoms, let’s work together to make you feel great.

Join the “healthy hormones masterclass” for more PCOS help ➡️link in bio

03/09/2025

Here are my top blood tests for investigating your hormones and any potential causes of hormone imbalances

Full Blood Count: This checks for signs of anemia or inflammation which can impact your hormones.

Electrolytes & Liver Function: Identifies imbalances or liver dysfunction that could affect hormone metabolism and detoxification.

Vitamin D, B12 & Folate: Vital nutrients for hormone production, energy levels, and mood regulation.

Fasting Glucose & Insulin: Reveals blood sugar control and insulin sensitivity, key for preventing imbalances like PCOS.

Testosterone & DHEA: Assesses androgen levels that influence libido, energy, and hair growth.

FSH & LH: Helps evaluate ovarian function and fertility concerns.

Mid Luteal Estrogen & Progesterone: Tracks levels at specific points in your cycle to assess balance for menstrual health.

Thyroid Panel: Evaluates thyroid hormones, essential for metabolism, mood, and overall energy.

I can give you a referral to have these tests completed or if you have already done them with your doctor I can assess them from a naturopathic perspective.

31/08/2025

A 2023 study found that a pro-inflammatory western diet high in sugar, salt and vegetable oils is associated with more severe PMS symptoms, whereas a high-fibre diet rich in vegetables can reduce blood estrogen levels and reduce the duration of PMS symptoms.

➡️➡️ learn how to eat for your hormones during the healthy hormones masterclass ➡️➡️come away with the knowledge to support your hormones and a 7day meal plan ready to go
➡️➡️ early bird discount ends 13th September

Address

4/62 Argyle Street
Sydney, NSW
2756

Opening Hours

Monday	9am - 7pm
Tuesday	10am - 6pm
Wednesday	9am - 1pm
Thursday	2pm - 5pm
Friday	8am - 5pm
Saturday	8am - 5pm

Telephone

+61435787789

Website

http://www.jessicalouisenaturopath.com.au/

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