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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm

Catherine Lilburn - Herbalist

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Thirroul, NSW
Catherine Lilburn - Herbalist

This page will keep people updated on what's happening in my clinic and latest information on herbs and nutrition.

16/02/2026

There is a lot of conversation about ageing well right now, especially amongst the longevity bros.

Cold plunges. Continuous glucose monitors. Advanced biomarker testing.

Some of it is useful.
But much of it wasn’t designed with midlife women in mind.

Peri- and menopause are profound physiological transitions, involving the brain, the nervous system, metabolism, bone, muscle and immune regulation.

They are not simply a hormone problem.

In clinic, I rarely begin with supplements.

I begin with foundations:

How are you eating?
Are you protecting your muscle?
Are you sleeping?
How regulated is your nervous system?
Are you allowing space for mindfulness, stillness, connection?

Only once those pieces are steady do we layer in herbal medicine, targeted nutrients, or hormonal support.

Ageing well isn’t about doing more.
It’s about doing what matters, consistently.

And perhaps most importantly, it’s about women supporting women through this stage with honesty and wisdom.

If you’re in this season and feeling overwhelmed by conflicting advice, come back to the foundations.

The body responds beautifully to steadiness.

Cath 🌿

05/01/2026

💫 Setting intentions for 2026 💫

As we step into a New Year, you may feel the pull to set resolutions, but what if we shifted the focus to intentions instead?

Intentions aren't about pressure or perfection. They're about direction, choosing how we want to feel, grow and love each day. The Insight Timer 2026 Intention Challenge is a great reminder that meaningful change begins with awareness & small, consistent steps.

While walking this morning I enjoyed a conversation between Peter Attia and James Clear (Atomic Habits) on The Drive podcast that explored how lasting change comes from systems and not willpower. Tiny habits done daily compound into something powerful over time.

You could look ahead and ask:

🌿 What values or feelings do I want to guide this year?

🌿 What small habits can support these intentions?

🌿 What brought me genuine joy in 2025 and is there anything that took this joy away?

🌿 What's one word that captures the essence of 2025 & is there a word for 2026?

My word for 2026 is Clarity, what's yours if you'd like to set one?

Wishing you a happy and healthy 2026!

01/12/2025

🌿 December already!

It’s hard to believe we’re in the final weeks of 2025, isn’t it!?

Just a quick note to let you know that my final day of consultations will be Thursday 18th December. I will be returning to work on Tues 6th January.

Please send through any herb or supplement orders by Monday 15th December.

Wishing everyone a happy festive season & a relaxing summer break ☀️

Cath x

07/10/2025

🧬 Thinking about DNA testing?

It’s becoming more common in wellness and integrative medicine & I just had my DNA tested. But it’s not for everyone.

A simple saliva or blood spot test can reveal how your body handles nutrients, stress, hormones and detoxification.

There are good options available - including myDNA, smartDNA, and DNA Life - each with a slightly different focus and price point.

When interpreted thoughtfully (and not as absolute truth), DNA testing can be incredibly empowering, helping you understand your biology and tailor your health plan more precisely.

It’s not about chasing perfection - it’s about knowledge, awareness, and empowerment. 💫

27/08/2025

✨ While travelling recently, I was reminded how food is deeply connected to health, culture, and community. The Mediterranean diet is more than a way of eating – it’s a lifestyle that nurtures long-term wellbeing.

Here’s why it’s so powerful for health:

🥗 Plant-rich – abundant vegetables, legumes, wholegrains, nuts, and seeds.

🫒 Healthy fats – extra virgin olive oil and omega-3 rich fish support heart and brain health.

🌿 Herbs & spices – not just flavour, but powerful antioxidants and anti-inflammatory allies.

🍷 Mindful enjoyment – meals are slow, social, and savoured.

💖 Proven benefits – studies link this way of eating with reduced risk of heart disease, diabetes, cancer, and improved longevity.

Healing often begins at the table – through nourishment, joy, and connection.

05/08/2025

I am back in the clinic working after the ICNM conference & a couple of weeks travelling through some beautiful places around the Mediterranean.

It’s always fun to see what is on offer in pharmacies & markets & grand bazaars overseas. There are different supplements available & difference combinations of ingredients in pharmacies.

But there are also herbs that pop up all over the world in supplements & markets. Some favourites like turmeric, saffron, lavender, chamomile & medicinal mushrooms. Timeless ingredients that have survived & thrived over centuries of use to support our health & healing 🌿

06/07/2025

The ICNM Congress of Integrative & Naturopathic Medicine in Paris has just wrapped up & what a wonderful experience it was 🇫🇷

We were lucky to make it to Paris after our flight was changed due to the French air traffic controller strike on the day we were due to arrive 😥

Some highlights from the 3 days include:

🌿 Some wonderful presentations from practitioners from around the world on diverse topics (microbiome health, hormonal health, brain health, inter generational trauma and so much more)

🌿 Connecting with colleagues from the US & Canada (and Australia) and sharing our experiences in practice

🌿 Being part of the ICNM team and introducing speakers (within a few hours of arriving in Paris!)

🌿 Exploring the Marais district and sampling beautiful French food, but realising I really need to improve my French speaking skills 🇫🇷

21/06/2025

Happy winter solstice! Shortest day of the year for us southern hemisphere folk. And such a beautiful day to enjoy a walk and an ocean swim, it’s really not cold in the water yet! 🤩

16/06/2025

🌿 Clinic news 🌿 I will be away from 3rd July until 4th August, as I am attending the ICNM conference in Paris. So, please let me know if require any orders by the end of June. If you are wanting an appointment I can put you on a waitlist or book you in from mid-August for a catch up. I hope you are loving the sunny winter weather, which are so lovely for beach walks 🌞

31/03/2025

Highlights from a weekend in Newcastle at the Estuary Learning Art of Healing conference:

🌿 The Friday night opening of the beautiful Hygea Apothecary set up by Cath Minter & Jess Schaad two incredible colleagues & friends 🌿

🌿 Listening to the inspirational keynote speech by Petrea King who runs the Quest for Life Foundation in Bundanoon 🌿

🌿 Managing to embrace the fear of standing in front of more than 100 people and talk about the Healing Power of Medicinal Mushrooms 🌿

🌿 Listening to wonderful colleagues discuss Nervous system herbs, dosing in Herbal Medicine and much more 🌿

🌿 Floating in a sound bath on Sunday morning at the start of the day, so relaxing & worth experiencing 🌿

🌿 Spending time with friends & colleagues some of whom I have known for 25 years 🌿

24/03/2025

Lion’s mane (Hericium erinaceus) is one of the cool kids on the Medicinal Mushroom block 🍄‍🟫. It has such an unusual and distinctive appearance.

Lion’s mane has been used in the traditional medicine of China for general debility & neurasthenia (weak nerves).
This gives us a hint as to how Lion’s mane may be beneficial medicinally.

Along with the other benefits of Medicinal mushrooms for immune health, Lion’s mane contains compounds called hericenones and eranicines which induce the nerve growth factor (required by the brain for developing and maintaining important sensory neurons).

So, I think of Lion’s mane when I think brain health. Research has been conducted on the role of Lions’s mane in ADHD, dementia, Parkinson’s, stroke recovery and general cognitive decline.

I will be talking more about Lion’s mane this weekend in Newcastle at the Estuary Learning Conference. I think there are only a few tickets remaining!

20/01/2025

Monday orders 🌿

I spend quite a bit of my time making up herbal tonics and supplement orders. This is why I put aside Mondays for this task as it can be tricky to manage requests whilst doing consultations on Tues, Wed & Thurs.

I leave orders in the box next to my red front door as it’s a safe place to keep them under shelter. Note, the box was empty this morning so it’s been a busy day so far!

Address

27 Wilkies Street
Thirroul, NSW
2516

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm

Telephone

+61418114944

Website

http://www.cathlilburn.com/

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