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Emily Jensen Nutrition & Natural Medicine

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Emily Jensen Nutrition & Natural Medicine

Emily is a degree qualified nutritionist, naturopath and medical herbalist from Auckland, New Zealand.

Working with food, lifestyle and herbal medicine, Emily helps with PCOS, infertility, acne, digestive issues, skin health, sleep, weight loss and more. I approach health holistically, and use a combination of nutrition, lifestyle, herbal medicine and supplementation to treat the root cause of your symptoms. It’s about getting to the bottom of what is happening for you in your body, not just slapping on a band-aid for temporary relief. I truely believe that the body has an amazing ability to heal itself, and if we listen to it and nourish it accordingly, we can restore our body to optimal health and overall wellbeing. While I have a natural approach, everything I offer is evidence based. I'm not going to put you on any crazy restrictive diet and I'm not going to give you any unrealistic advice. I understand that you’re unique - your health, your lifestyle, and your beliefs. I will work with you to create an individualised health and nutrition programme to suit your goals and needs, helping you each step along the way to total wellbeing. I can help with things like PCOS, acne, painful periods, fertility issues and those TTC, thyroid health, insomnia, stress, anxiety, IBS, eczema, psoriasis, weight management and more. www.emilyjensennutrition.com
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17/07/2025

Acne isn’t just a skin issue - it’s often a symptom of something deeper going on.

Here’s what could be driving your breakouts:

🔁 Hormonal imbalance - high androgens (like testosterone) can trigger oil production and deep, painful acne

💩 Gut issues - poor gut health can affect detox pathways, inflammation, and even hormone clearance

🍭 Blood sugar swings - insulin spikes can drive androgen levels up and worsen breakouts

😵‍💫 Chronic stress - excess cortisol throws off your hormones and slows down healing

✨ Good skin starts on the inside…

What to try this week:

For gut health:
Add 1-2 servings of fermented foods (like sauerkraut, kefir, or plain yogurt)
👉 Helps balance gut bacteria + support detox via the bowel

For hormone balance:
Include 1 tbsp of ground flaxseed daily
👉 Gentle support for estrogen clearance and skin-calming omega 3s

For blood sugar:
Build meals with protein, fat, and fiber - no “naked carbs”!
👉 Steadier blood sugar = fewer breakouts

For stress:
Try 5-10 mins of daily nervous system care eg. breathwork, walking, journaling
👉 Cortisol impacts oil production and inflammation

For better elimination:
Drink at least 2L of water and get your bowels moving daily
👉 If you’re not p**ping, your skin might be picking up the slack!

✨ Start small - pick one or two that feel doable and see what changes.
📌 Save this to come back to!

14/07/2025

If you’ve got the kind of flow that soaks through a super pad in an hour… 🩸
If your period lasts more than 7 days… 🩸
If you’re passing large clots, feeling drained, or dreading that week every month… 🩸

That’s not just “your normal.”

A heavy period (or menorrhagia) is when your bleeding is longer, heavier, or more intense than it should be, and it often means your body is asking for support.

Heres some common causes and what you can do to support yourself through nutrition:

1. Low Iron: The lower your iron, the heavier your cycles can be and it can quickly become a vicious cycle.
You lose iron with each heavy period, which makes it even harder for your body to regulate bleeding.

💡Add more iron rich foods like beef, lamb, chicken, fish, lentils, and spinach. Pair with vitamin C (capsicum, citrus, broccoli) to boost absorption.

2. Estrogen Dominance: When estrogen is too high (or unbalanced with progesterone), it can thicken the uterine lining leading to heavier bleeds.

💡Support detoxification by including cruciferous veggies (broccoli, cauliflower, cabbage), leafy greens, and ground flaxseeds daily.

3. Poor Liver or Gut Detox Pathways: Your body clears excess hormones via the liver and gut - and when that’s sluggish, estrogen recirculates.

💡Aim for 1+ bowel movements daily - constipation worsens hormone imbalance. Focus on fibre-rich foods, water intake and probiotic foods.

4. Inflammation: Chronic inflammation can worsen cramping, PMS, and increase bleeding.

💡Eat more omega-3 rich foods like salmon, tuna, flaxseed, chia seeds and walnuts.

What to Try This Week:

✅ Add 1-2 iron-rich meals (like beef + lentil bolognese)
✅ Start your day with greens + flaxseed in a smoothie
✅ Focus on regular meals with protein + cruciferous veggies
✅ Sip water through the day (and aim to p**p daily!)

📌 Other possible causes of heavy periods include thyroid imbalances, uterine polyps or fibroids, and blood clotting issues.
If your bleeding is very heavy or worsening, check in with your GP to rule out anything underlying.

11/07/2025

Why am I still tired after a full nights sleep?! 😴

If you’re consistently waking up tired (even after a full night’s sleep), your body might be trying to tell you something.

Here’s some common reasons:

🩸 1. Low Iron or B12

These nutrients are essential for oxygen transport and energy production. Deficiencies are super common, especially with heavy periods or gut issues.

💡 Ask your doctor for a full iron panel + B12 test, and include foods like red meat, eggs, or leafy greens.

🦋 2. Thyroid Dysfunction

Even borderline-low thyroid function can cause fatigue, brain fog, and low mood.

💡 Get your TSH, free T3, free T4, and thyroid antibodies tested - not just TSH alone.

😣 3. Chronic Stress & Cortisol Dysregulation

Constant stress can flatten your cortisol rhythm, leaving you wired at night and exhausted in the morning.

💡 Build in mini stress resets: eg a 5 minute walk, deep breathing, or screen free time in the sun.

🌀 4. Blood Sugar Imbalances

Eating refined carbs or carbs on their own (like toast or cereal) can spike your blood sugar, followed by a crash that leaves you drained.

💡 Try a protein-rich breakfast with healthy fats and fiber to keep your energy steady.

💤 5. Poor Sleep Quality

You might be in bed for 8 hours - but waking frequently, scrolling before sleep, or not getting deep rest.

💡 Avoid screens an hour before bed, keep your room cool and dark, and stick to a regular wake time.

🧩 Fatigue isn’t always fixed by more sleep. The root cause is often deeper and worth exploring!

08/07/2025

How does your gut health affect your hormones?

If you’re dealing with hormone issues like PCOS, thyroid imbalances, acne, or irregular cycles… your gut might be playing a bigger role than you realise.

Here’s how 👇

1. Gut bacteria help break down and eliminate hormones: An unhealthy gut can slow down how estrogen and other hormones are processed. This can lead to symptoms like heavy periods, sore breasts, mood swings, or breakouts.

2. Inflammation in the gut = inflammation everywhere: When your gut lining is irritated, it can increase systemic inflammation, which throws off hormone signals, worsens insulin resistance, and impacts ovulation.

3. Your gut influences blood sugar balance
A healthy gut supports better blood sugar regulation - and stable blood sugar is crucial for hormone balance, especially with PCOS and thyroid issues.

✨ Supporting your gut isn’t just about bloating or digestion - it’s a foundational step in restoring hormonal balance.

06/05/2025

Not sure I’ve ever seen something so accurate 🥲🩸

📷

24/04/2025

🦠 FOODS TO BOOST GUT HEALTH 🌱

Looking to support your digestion and feed your good gut bugs? Here are 3 powerful groups of foods that help nourish your gut:

🫐 Polyphenol-Rich Foods: These are plant compounds that act like fuel for your gut bacteria and help reduce inflammation.
Choose: Berries, green tea, olives, cocoa, herbs and spices

🍌 Prebiotic Foods: These are the fibre-rich foods that feed your beneficial gut bacteria and help them grow.
Choose: Garlic, onion, leeks, asparagus, oats, bananas, apples

🥣 Probiotic Foods: These are live fermented foods that help top up your gut with friendly bacteria.
Choose: Yoghurt (with live cultures), kefir, sauerkraut, kimchi, kombucha, miso, sourdough

👉 Include a mix of these daily to support a healthier, happier gut!

Still having tummy troubles? Book in to see myself or Tayla for additional support.

17/04/2025

Struggling with bloating, gas or irregular bowel habits?

Your gut is probably trying to tell you something!

From antibiotic use to stress, lack of fibre, and even hidden infections like H. pylori - there are many reasons your digestion might feel a little off track.

Do you struggle with gut related symptoms?? Let me know below.

26/03/2025

🚨 Did you know that constipation can mess with your hormones? If you’re not going at least once a day, your body might be reabsorbing estrogen instead of eliminating it…leading to estrogen dominance.

This can cause:
⚡️ Bloating & water retention
⚡️ Heavy, painful periods
⚡️ Mood swings & irritability
⚡️ Breast tenderness
⚡️ Hormonal acne
⚡️ Weight gain (especially around hips & thighs)

Your gut plays a HUGE role in hormone balance! To keep things moving, focus on:
✔️ Eating fibre-rich foods (like flaxseeds, chia seeds, berries and whole grains)
✔️ Drinking plenty of water
✔️ Supporting gut health with probiotics
✔️ Managing stress (because it affects digestion too!)
✔️ Moving your body daily

💡 If you struggle with constipation, this could be the missing link to your hormone symptoms! Have you noticed a connection? Let me know ⬇️

06/03/2025

Endometriosis is NOT just bad period pain.

It’s chronic fatigue.

It’s debilitating pelvic pain.

It’s painful s3x.

It’s irregular bowel habits, it’s nausea, it’s bloating.

It’s infertility.

It’s YEARS of being dismissed.

And for some, it’s completely silent.

What is for certain, is that endometriosis is COMPLEX. It’s a chronic, systemic disease that affects the entire body and not just the reproductive system. I’ve seen patients with endometriosis in the nose (think cyclical nose bleeds! 🩸🩸🩸) and even the diaphragm and lungs.

Yet, despite how life-altering it can be, it takes an average of 7-10 years to get diagnosed. That’s years of being dismissed or misdiagnosed, put on the pill as a “solution,” or told that pain is just a “normal” part of having a cycle.

**It’s not**

The longer it takes to get answers, the longer the suffering continues. This is why awareness matters.

While there’s no cure, nutrition can be a powerful tool in managing inflammation, supporting your hormones, your gut health and immune system - all of which are involved in endo. Small changes can make a big difference in how you feel day to day.

If you’d like some extra support, get in touch or book in for a 1:1 consultation with myself or Tayla.

Do you have endometriosis? How long did it take for you to be diagnosed? Let us know below. 👇🏼

26/02/2025

Here are 6 top nutrients to support your fertility and how to include them in your diet:

🥚 Choline – Supports ovarian function, fetal brain development & healthy cell function
➡️ Found in: Eggs, liver, salmon
➡️ How to eat: Scrambled eggs, hard-boiled as a snack, smoked salmon or pate with crackers.

🥬 Folate – Essential for DNA synthesis & reducing neural tube defects
➡️ Found in: Leafy greens, lentils, avocado
➡️ How to eat: Spinach in smoothies, lentil soup, avocado on toast.

☀️ Vitamin D – Helps with hormone regulation & egg quality
➡️ Found in: Sunshine, salmon, fortified dairy
➡️ How to get it: Time outdoors, salmon for dinner, supplementation is often required.

🐟 Omega-3s – Supports hormone balance & reduces inflammation
➡️ Found in: Fatty fish (like tuna, salmon, sardines), walnuts, flaxseeds, chia seeds, h**p seeds
➡️ How to eat: Grilled salmon with veggies, chia or flaxseeds in yoghurt, walnuts as a snack.

🥑 Zinc – Supports egg quality & hormone production
➡️ Found in: Oysters, beef, pumpkin seeds, chickpeas
➡️ How to eat: Pumpkin seeds in trail mix, beef tacos, hummus with carrots or seeded crackers.

🥩 Iron – Supports oxygen transport & ovulation
➡️ Found in: Red meat, spinach, pumpkin seeds
➡️ How to eat: Beef stir-fry, spinach in an omelette, pumpkin seeds as a snack.

21/01/2025

Happy 2025! I can’t believe we are a good 3 weeks into the new year already. I’m stoked to be back in clinic seeing new patients again after a busy end of the year.

There are a few more of you following along in this corner of the internet so here’s a few things you should know about me:

👧🏼 I’m a proud mum to my sassy 3 year old daughter, Billie.
🥑 I’m a nutritionist, naturopath and medical herbalist and I’ve been specialising mainly in PCOS, women’s health and fertility for the past 10 years.
🤠 I’m a country music enthusiast - yes I own cowboy boots and a cowboy hat and my goal is to get to StageCoach someday.
🌸 I was diagnosed with PCOS when I was about 18 years old, and my experience with the diagnostic process, lack of help and awareness at the time is why I’m so passionate now about helping others navigate the condition.
🍫 I’m a chocolate lover - anything from white, to milk to 95%, I’d down a whole block if I let myself.
🏺I took up pottery last year and have found it incredibly therapeutic and a wonderful creative outlet.
💧I’m terrible at remembering to drink water - tea and coffee are my staple drinks but I do my best to practice what I preach!

I’m really excited to work with more of you this year and support your health! Whether that’s in the clinic 1:1, through my new online , through one of our webinars or online reset plans, or even our insta Q&As.

What are your goals for 2025? And where can I help you more?! Let me know what you want to see more of in 2025 below. 👇🏼

27/08/2024

Hormonal acne? Here’s 3 hormones you need to know more about…

Hormonal acne is a common issue I often see in clinic, especially on the lower half of the face - think the chin, jawline, and neck - due to excess androgens. When we test, most cases involve elevated levels of testosterone, DHT, or high DHEAS at the root of the issue.

➡️ Testosterone levels can be assessed with a simple blood test, ideally taken after ovulation (around days 19-21 of your cycle) and in the morning. It’s crucial to check not just total testosterone but also free testosterone, which can directly affect your skin. SHBG (S*x Hormone Binding Globulin) levels are also important; low levels can increase free testosterone, exacerbating skin issues.

➡️ DHT is a potent androgen, roughly 10 times stronger than testosterone. An overactive 5-alpha-reductase pathway can lead to excessive DHT production, potentially causing cystic acne and hair loss.

➡️ Elevated DHEA-S levels are often stress-related, highlighting the importance of managing stress to support not just your nervous system but skin health too.

🧪 Other hormones like androstenedione, insulin, and fluctuations in estrogen and progesterone can also contribute to acne.

🔍 What’s causing yours?? To pinpoint the root cause, consider getting a blood test from your GP, speaking to a qualified naturopath or nutritionist experienced in the area, and consider hormone testing through services like , which provide further insights into your health and hormones.

Address

591A Remuera Road, Remuera, Auckland 1050
Auckland
1051

Opening Hours

Monday	9am - 7pm
Tuesday	9am - 7pm
Wednesday	9am - 7pm
Thursday	9am - 7pm
Friday	9am - 6pm

Telephone

+64272222611

Website

http://www.emilyjensennutrition.com/

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