Pure Health Advising Nutrition & Diet Specialist

10/12/2025

A 10-minute meal that solves three problems, protein, fibre, and convenience.

If you’re trying to eat better, the biggest barrier is rarely “knowledge”. It’s friction, time, decision fatigue, and defaulting to whatever is easiest.

This is one of my favourite low-friction builds:
✅ Woolworths Asian-style salad kit
✅ BBQ chicken

How to use it:

1. Pull the chicken apart once, store it in a container, now you have ready-to-go protein for multiple meals.

2. For one bowl, use ~2 serves of the salad (high volume, good fibre) and top with ~150 g of chicken.

You end up with a filling, macro-friendly lunch or dinner that’s cheaper than takeaway and easy to repeat through the week.

Not perfect, but highly effective. The best plan is the one you can actually execute consistently.

07/12/2025

This kind of message means more to me than I can properly put into words.

Health advising, at its best, isn’t about perfect plans or chasing quick fixes, it’s about helping someone build a repeatable system, stronger habits, a better understanding of their body, and more capability year after year. When a client says their mindset has shifted and they feel stronger and more in control, that’s the outcome that matters.

Grateful to be trusted with the process, and proud of the work that went into earning this result.

23/10/2025

‘Let food be thy medicine’, it’s one of the most beautiful ideas in health. But beauty isn’t the same as evidence.

If we truly want to use food like medicine, we have to study it like medicine, with precision, control, and rigorous science.

In my latest article, I explore why this distinction matters more than ever. It’s a look at where nutrition science stands today, and what it will take to make the phrase ‘food is medicine’ more than just poetry.

I’d love to hear your thoughts, especially from those working in health, research, or anyone passionate about improving the way we understand food and longevity.

“Let food be thy medicine.” It’s a phrase so often repeated in the health world that it’s practically sacred. The words evoke a comforting sense of wisdom — that by eating the right foods, we can heal, prevent, and perhaps even reverse disease. And there’s truth in that sentiment. Nutrit...

07/10/2025

🚶‍♂️ The Escalator Dilemma

Every day we face micro-decisions that quietly shape our long-term health. Escalator or stairs? Drive or walk? Sit or stand? Each choice, seemingly trivial in the moment, compounds over time.

As we age, most of us move less and eat more. The result? A gradual shift, fat mass up, muscle mass down. This isn’t just a matter of appearance; it’s physiology. Lower muscle mass means reduced metabolic rate, impaired glucose control, and diminished resilience. It’s the slow erosion of healthspan.

We don’t notice it happening, until the decline becomes visible, or worse, irreversible.
That’s why tracking your metrics early matters: body composition, muscle strength, visceral fat, and daily movement. These aren’t vanity metrics, they’re leading indicators of longevity and quality of life.

You don’t need to overhaul your life overnight. Start with the stairs. Because every small act of movement is a signal to your body that you still intend to use it, and it will adapt accordingly.

23/08/2025

Most diets don’t fail because of a lack of willpower.
They fail because they’re unsustainable.

In Part 5 of my Nutrition Series, I explore one of the most overlooked pillars of long-term health: sustainability.

It’s not about doing everything “right.” It’s about building a way of eating that works in real life — through holidays, busy weeks, and the curveballs life throws at you.

If your plan can’t flex, it won’t last.

👇 Read the full article here, and follow the rest of the series at www.purehealthadvising.com.au

We’ve covered energy balance, protein intake, and micronutrient density, the three physiological foundations of effective nutrition. But even the most well-designed strategy won’t work if it isn’t sustainable.In the long run, it’s not the most aggressive or restrictive diet that wins. It’s...

19/08/2025

“Lifting weights will ruin your back...?”

Actually, it might save it.

One of the most persistent myths in musculoskeletal health is that resistance training is dangerous for your spine, especially as you age.

But the data says otherwise.

Progressive strength training doesn't increase back pain. It lowers it. It doesn't wear out your joints. It fortifies them. And when done correctly, it doesn’t injure your spine, it remodels and strengthens the very tissues that keep your back resilient in daily life.

Pain, particularly chronic back pain, is often the result of underloading, not overloading. When tissues aren’t exposed to meaningful stress, they become more sensitive, less robust, and more prone to dysfunction. Gradual resistance training desensitises the nervous system, improves muscle recruitment, and teaches your spine to tolerate load again, a process rooted in both the biomechanical and biopsychosocial models of pain.

In a longitudinal study of adults over 65, even just one year of high-intensity strength training created measurable improvements in lean mass, strength, and muscle quality. And get this, those benefits were still visible three years after stopping training. That means strength training in later life has a durable protective effect against age-related decline.

More lean mass also correlates with better glucose metabolism, improved metabolic rate, lower visceral fat, and, perhaps most critically reduced fall risk, the real driver behind disability and mortality in older populations.

You don’t need to squat 200kg to get these benefits. You just need to move against resistance, consistently, and with intent. Machines, dumbbells, bands, it all counts, if it’s applied intelligently and scaled to your level.

So if you're older and dealing with back pain, the worst thing you can do is stop moving.
The smartest thing you can do?
Start lifting, slowly, safely, and often.

🧬 Strength is not just about muscles. It's medicine for your back.

🟢 Your twilight years should be powerful ones.

13/07/2025

Why fat loss isn’t just about “eating healthy”, and what actually drives results.

Part 2 of my nutrition series is now live, and we’re going straight to the core: Energy Balance.

This principle is simple, but wildly misunderstood.
It’s not about carbs vs fats. It’s not about clean eating or meal timing. It’s about how your body balances energy over time, and how a small, sustained imbalance can either build fat or reduce it.

This article breaks down what energy balance really means, why it matters beyond weight loss (think: inflammation, metabolic health, and aging), and how to apply it in the real world, without obsessing over every calorie.

👇 Click below to read Part 2
📚 Follow along for all 5 pillars — posted on www.purehealthadvising.com.au

When it comes to changing body composition, whether it’s fat loss, weight maintenance, or muscle preservation, there’s one principle that underpins everything else: energy balance.At its core, energy balance refers to the relationship between the energy we consume (calories from food and drink) ...

06/07/2025

Nutrition isn’t about perfection, it’s about priorities.

This is Part 1 of a new 5-part series where I break down the core principles that truly drive better health, performance, and longevity.

We’re starting with the big levers, not the fads or fringe details, but the science-backed fundamentals that matter most. If you’ve ever felt overwhelmed by conflicting advice or unsure where to start, this series is for you.

👇 Read Part 1 now, and follow along as we unpack each pillar in the weeks ahead.

All articles will be posted at www.purehealthadvising.com.au

If you’ve ever felt like nutrition advice is a swirling vortex of contradictions, you’re not alone.One moment you’re told to cut carbs, the next it’s all about intermittent fasting, then suddenly it’s seed oils or blood sugar spikes that are ruining your progress.It’s no wonder so many p...

29/06/2025

Most people think of vegetables as just “healthy”, but few realise they’re also deeply connected to how we feel.

Plant foods like these fuel the gut microbiome, the vast internal ecosystem that sends signals to your brain, helps regulate inflammation, and even influences mood and mental clarity.

Diets rich in prebiotic fibre, polyphenols, and micronutrients (all found in veggies) have been linked to better resilience against anxiety, depression, and cognitive decline.

This isn’t about cutting carbs or finding the “cleanest” food. It’s about feeding the biology that supports your brain from the inside out.

You don’t need to overhaul everything. But you do need to start somewhere.

👉 Start with what you can see on this shelf.

🟢 Want to know how to build an eating plan that supports both mental and metabolic health?
Message me to learn more.

19/06/2025

Sometimes the most beneficial interventions for your long-term health aren’t found in a pill or protocol, they’re found in moments like this. Movement in nature, especially under sunlight has the potential to help with circadian rhythm alignment, support healthy cortisol levels, and help with those winter blues during the colder months.

Exposure to natural light in the early part of the day also plays a critical role in regulating melatonin production, which has downstream effects on sleep quality, metabolic health, and even inflammation control.

A gentle morning activity, even a walk on the beach, isn’t just a nice way to start the day it’s a scientifically valid strategy for supporting mitochondrial health, emotional regulation, and parasympathetic nervous system activity.

Your body wants to move. It thrives when you step away from artificial light, noise, and chronic overstimulation, even just for 20 minutes.

This is your reminder: don’t overcomplicate it. Sometimes the most potent medicine is found in simplicity, consistency, and the outdoors.

15/06/2025

There’s no one-size-fits-all diet, and trying to find the “perfect” one often leads people further away from what actually works.

In this new article, I break down why most diets fail not because of bad science, but because they don’t fit the individual. I also outline the key principles that matter most for health, fat loss, and long-term success, no trends or extremes required.

If you’ve ever felt confused by nutrition advice, this is a good place to start.

In the pursuit of better health, it’s tempting to believe that if we just find the right diet, the one that works for everyone, the one that’s finally “perfect”, everything else will fall into place. We search for answers in the latest trends, follow influencers who promise transformation, a...

04/06/2025

📉 The Confidence Curve: Why Nutrition Advice Can Feel So Confusing

We live in an age where confidence in health advice is often highest when understanding is lowest. It’s not that people are lazy or unmotivated — it’s that the loudest voices are often the least informed.

In this article, I explore the psychology behind why nutrition feels so contradictory, the science behind it, and how to build clarity through first principles.

🔗 Tap the "link in bio" to read the full article