Katherine Khoo Nutrition

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Katherine Khoo Nutrition Nutritional Therapist. Optimising health through science-backed nutrition strategies | Nutrition for People and Pets

Nutritional Therapy is a form of therapy that uses fresh food, supplementary nutrients and cleansing procedures to alleviate, prevent & manage chronic health problems like high blood pressure, high cholesterol, diabetes, cancer and autoimmune disorders. It's recognised as a complementary medicine and is relevant for individuals with chronic conditions, as well as those looking for support to enhan

ce their health and wellbeing. Nutritional Therapy is suitable for all ages. Our approach is to help identify and address the underlying causes of your illnesses. Using Nutritional Therapy, we seek to improve on your body's physiological functions and alleviate the symptoms of diseases. By addressing the underlying causes, you can better prevent the development of chronic diseases and prevent further deterioration of your health. Our practitioner considers each client to be unique and recommend a personalised nutritional therapy programme rather than a ‘one size fits all’ approach.

We ran out of time at Midlife Unfiltered and couldn’t get to all your questions—so I’m opening up a free virtual session...
06/07/2025

We ran out of time at Midlife Unfiltered and couldn’t get to all your questions—so I’m opening up a free virtual session for anyone who still has something on their mind. 💬

Just like before, it’ll be a safe, unrecorded space where you can ask freely—no judgment, no fluff.
You bring the questions, I’ll bring the answers.

✨ Only 7 spots available to keep it small and interactive.

📍 Sign Up: Head over to my profile and tap the link (stan.store/katherinekhoo) to sign up.

🔥 Midlife Unfiltered is Coming! 🔥This 4th of July, I’m excited to be a panel speaker at Midlife Unfiltered — a raw, hone...
13/06/2025

🔥 Midlife Unfiltered is Coming! 🔥

This 4th of July, I’m excited to be a panel speaker at Midlife Unfiltered — a raw, honest conversation about menopause and andropause.

Because these transitions aren’t something we should suffer through in silence.

If you’re available on 4th of July, come join me and a remarkable group of experts as we share real stories and knowledge to help you take charge of this phase of life.

✨ Save the date and stay tuned for more details!

To all who’ve come this far. don’t give up just yet. Keep going.And to those still waiting for good things to happen, do...
10/06/2025

To all who’ve come this far. don’t give up just yet.

Keep going.

And to those still waiting for good things to happen, don’t wait. Take intentional action and create them.

Keep going.

1. Skin & Coat✅Signs of Good Nutrition:▪️Shiny, lustrous coat▪️Skin is smooth, hydrated, and free from irritation2. Weig...
07/06/2025

1. Skin & Coat
✅Signs of Good Nutrition:
▪️Shiny, lustrous coat
▪️Skin is smooth, hydrated, and free from irritation

2. Weight
✅Signs of Good Nutrition:
▪️Healthy weight maintained
▪️Ribs are not visible but easily felt

3. Energy
✅Signs of Good Nutrition:
▪️Playful, alert, and active
▪️Normal interest in walks, playtime, and social interaction

4. P**p
✅Signs of Good Nutrition:
▪️Well-formed, easy-to-pick-up stools
▪️Consistent bowel movements

5. Nails
✅Signs of Good Nutrition:
▪️Steady, healthy nail growth
▪️Nails are strong, not brittle

If you're noticing any of these deficiency signs, it’s time to consult your vet.
Take note‼ Certain medical condition may present similar symptoms.

Testosterone naturally fluctuates throughout the day, peaking in the morning and dipping by evening.⏰ Best time to test?...
03/06/2025

Testosterone naturally fluctuates throughout the day, peaking in the morning and dipping by evening.

⏰ Best time to test?
➡️ 7–10 a.m. — when levels are at their highest.

What are you actually measuring?
In your blood, testosterone exists in 3 forms:
1. Bound tightly to SHBG – ❌ Not usable
2. Bound loosely to albumin – ✅ Usable
3. Free (unbound) – ✅ Usable

Types of Testosterone Tests:
> Total Testosterone tests the total of 1, 2 and 3
> Bioavailable Testosterone tests the total of 2 and 3
> Free Testosterone tests for the level of 3

💡 Pro tip:
❗Only checking Total Testosterone may miss the full picture.
✅ Check the Free or Bioavailable Testosterone too — especially if you’re experiencing symptoms.
Always follow your doctor’s advice for testing.

👩‍🦳 Menopause vs 👨‍🦳 "Male Menopause"Men:Testosterone declines slowly—about 1% per year after age 40.By 70, levels are r...
31/05/2025

👩‍🦳 Menopause vs 👨‍🦳 "Male Menopause"
Men:
Testosterone declines slowly—about 1% per year after age 40.
By 70, levels are roughly 30% lower than their peak.
📌 Many men can still father children into their 80s.

Women:
Estrogen drops rapidly after 40, leading to the end of menstruation and fertility by around age 55.
📌 Menopause = end of reproductive years.

Do men experience “menopausal” symptoms?
As testosterone declines, it can lead to symptoms resembling those associated with menopause - reduced sexual drive, erectile dysfunction, depression, fatigue, weight gain (especially around the belly), or difficulties with memory and concentration.

Although men face age-related symptoms due to decreasing testosterone, menopause is a unique biological occurrence specific to women.

1. Eat Phytoestrogens These plant compounds mimic estrogen and can help ease symptoms like hot flashes and mood swings.T...
29/05/2025

1. Eat Phytoestrogens
These plant compounds mimic estrogen and can help ease symptoms like hot flashes and mood swings.

Top sources:
> Flaxseeds (ground)
> Soy (tofu, tempeh, edamame – opt for non-GMO)
> Chickpeas, lentils
> Sesame seeds

2. Support Progesterone Production
While progesterone isn’t replaced via diet, you can support adrenal health and reduce cortisol, which competes with progesterone.

Eat foods rich in:
> Vitamin B6 (fish, poultry, spinach, chickpea, sunflower seeds, pistachios, banana, avocado, papaya)
> Magnesium (pumpkin seeds, almonds, dark chocolate, leafy greens)
> Zinc (cashews, lentils, eggs, shellfish)

3. Fuel Bone Health
Estrogen drop = increased risk of osteoporosis. Nutrition can slow bone loss.

Key nutrients:
> Calcium: Sardines, yogurt, broccoli, chia seeds
> Vitamin D: Egg yolks, mushrooms, or supplements if needed)
> Vitamin K2: Leafy greens, natto, hard cheeses
> Magnesium: Leafy greens, nuts, seeds

4. Balance Blood Sugar
Hormonal shifts increase insulin resistance and belly fat. Prioritize foods that stabilize blood sugar.

How:
> Choose low-glycemic carbs (quinoa, berries, legumes)
> Add protein to every meal
> Limit ultra-processed snacks, refined sugar, and alcohol

Menopause usually starts in your 40s—with estrogen and progesterone gradually declining. That shift impacts everything f...
27/05/2025

Menopause usually starts in your 40s—with estrogen and progesterone gradually declining. That shift impacts everything from your sleep and skin to your mood and metabolism.

When Estrogen Declines:
Estrogen is involved in over 300 functions in the body—so its drop affects a lot. Here's what typically happens:
🔥 Hot Flashes & Night Sweats
🧠 Brain Fog & Memory Lapses
🦴 Bone Loss
💗 Heart Health Changes
💧 Vaginal Dryness & Discomfort
😊 Mood Swings & Irritability
🧴 Skin & Hair Changes

When Progesterone Declines:
Progesterone is your body's natural calming hormone. It’s especially affected in perimenopause (before menopause fully hits).
💤 Sleep Disruptions
😠 Increased Anxiety or Irritability
💥 Irregular or Heavy Periods
🧠 Brain Fog & Poor Focus
💩 Bloating & Water Retention

>> More in the next post: Nutrition Strategies for Estrogen and Progesterone Decline

Hey Pet Parents! Want to learn some pawsome herbal tips to keep your furkids happy and healthy?Join us for our fun and i...
23/05/2025

Hey Pet Parents!
Want to learn some pawsome herbal tips to keep your furkids happy and healthy?

Join us for our fun and info-packed Pet Workshop: Basic Herbal Remedies for Everyday Pet Care!

We’ll cover:
🩹 Herbal First Aid for Pets – because accidents happen!
⚡ Herbs to boost Pet Vitality – with extra love for our wise senior pups 🐾

📅 All the details are on the ePoster – just scan that QR code to sign up!

Thank you! See you there!

These humble legumes are packed with anti-ageing power.Here’s why your skin, brain, and cells love them:✅ Rich in resver...
17/05/2025

These humble legumes are packed with anti-ageing power.

Here’s why your skin, brain, and cells love them:
✅ Rich in resveratrol – a powerful antioxidant also found in red wine
✅ Full of niacin (vitamin B3) – supports brain health and skin elasticity
✅ Contains healthy fats – helps protect your cells from ageing
✅ Affordable & accessible – real nutrition doesn’t have to be expensive

Pro tip: Boiled peanuts generally preserve nutrients better and have higher levels of resveratrol compared to roasted peanuts.

Feed your brain right!Save this & share with someone who needs a mental boost.
15/05/2025

Feed your brain right!
Save this & share with someone who needs a mental boost.

Forget where you left your keys? Can’t remember that word on the tip of your tongue? Slower focus? Think you're just “lo...
13/05/2025

Forget where you left your keys? Can’t remember that word on the tip of your tongue? Slower focus?

Think you're just “losing it” after 40? Often, it’s linked to hormonal shifts – menopause in women and andropause in men.

Why Brain Fog Happens?
Possible causes →
> low estrogen/testosterone
> high cortisol hormone (chronic stress)
> poor sleep
> nutritional deficiencies and,
> if there’s a strong family history, neurodegenerative diseases

What Helps →
> Hormone testing. If your brain fog is getting worse, affecting your work or daily life, talk to your doctor. Get your hormones tested.
> Nutrition. Feed your brain with omega-3 rich foods, B vitamins and antioxidants.
> Movement. Exercise increases blood flow to the brain.
> Sleep and Rest. Unmanaged stress keeps cortisol hormone high, which shrinks brain areas linked to memory and focus!

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Monday 10:00 - 20:00
Tuesday 10:00 - 20:00
Wednesday 10:00 - 20:00
Thursday 10:00 - 20:00
Friday 10:00 - 20:00
Saturday 10:00 - 13:00

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Our Story

Welcome to the Aman Wellness!

In reality, for most of us, you have the power to change the destiny of your health, vitality and how gracefully you will age. The choices you make every day combined with how equipped you are to deal with environmental exposure and stress, will create your future health.

What affects your Metabolic Health?

All these elements take part in shaping your metabolism and how you feel - Genetics, Diet, Medication/Drug history, Stress, Environment, Level of Physical Activities.