Catalyst & Flow (2025)

07/10/2022

I have always been infatuated with smells... An odd thing to say, for sure! But I do believe smell is probably the most under-rated, yet one of the most powerful of our senses.

Aromas can trigger memories and transport you back to more nostalgic times. They can spark joy, beauty... and they can definitely whet the appetite 🤤

Breathing in the scent of specific essential oils can also have therapeutic effects like lifting mood, relieving headaches or PMS symptoms, even aiding with sleep onset.

How? A few ways.. For example:

💫 Lavender oil - probably the most popular & well-known essential oil. Known for its relaxation benefits and to help manage stress and anxiety. When we diffuse lavender essential oil and ingest the scent along with particles of the oil, these act on the serotonin receptors in the brain, reducing their binding potential so that levels of free serotonin and related neurotransmitters rise, resulting in reduced anxiety.

💫 Peppermint & ginger oil - known to reduce mild headaches and PMS symptoms. Every cell in our bodies is protected by a layer of fat. Oil is a fat. When we ingest the particles of these oils, they can easily move into the cells where they have a therapeutic effect.

So there's definitely more than meets the nose when it comes to essential oils. BUT they are not all created equal. Ensure you are buying ORGANIC & NATURAL oils. Anything with synthetic fragrance and fillers is TOXIC and inflammatory - we call these endocrine disruptors as they disrupt the natural production and signaling of our hormones.

My recommendation is always to buy from - they are the highest quality, reasonably priced and I LOVE the lifestyle blends + the aromatherapy balms.

30/09/2022

Spring is definitely in full bloom and I am LOVING IT!

While Winter is a time of rest, contemplation and reflection - Spring is about putting all of that deep thinking into practice and embarking on new projects, new endeavours and new ambitions.

The frost has literally melted away allowing new seedlings to emerge and grow. With this in mind for us humans, like nature, Springtime means energetically letting things go... detoxing both physically and emotionally (a la Spring cleaning!)

A few things I'm loving this Spring and some areas I'm re-focusing on:

🍓🍋🥬🍅 Spring produce! I'm talking asparagus, spinach, SO many types of tomatoes, strawberries so big & juicy... and even more berries and cherries as we get closer to Summer. Zesty Spring salads are on high rotation in my house.

🌹 Rose water. I've just discovered how EPIC rose water is - anti-inflammatory and full of antioxidants. I use the organic rose water from as a toner and I keep it in the fridge for a cool afternoon face spritz. The aroma literally puts a spring in my step (pun FULLY intended)

🩸🔬Pathology benchmarking. Spring is a great time to get annual or half yearly bloods done - full panels people. Knowledge is power! Know your numbers and set goals accordingly.

💧Detoxing. During the winter months I'll admit that I was smashing the wines pretty hard. So, spurred on by my recent pathology benchmarking, I am re-focusing my efforts on significantly reducing my alcohol intake and supporting my liver and kidneys with good nutrition and supplementation.

If you want to discuss Spring goal setting or how to eat seasonally, get in touch!

03/09/2022

It would be too easy to jest about how much I love the D… But I’m a professional, so I won’t 😉

Seriously though, I AM all about the D… Vitamin D 😊

I think Vit D has celeb status name recognition, but do people know what it actually does?

The most well-known source of Vit D is of course the sun but you can also get varying amounts from food. I am a walking melanoma, so I supplement with a high-quality Vitamin D3 + K2 NanoCelle spray.

Ironically, a lot of Aussies are Vit D deficient. But we live in a sunburnt country!? True – but the Vit D absorbed from the sun needs to be metabolised into its active form in the liver and most Aussies have sub-par liver function.

Vit D is often associated just with bone health because of the role it plays in calcium & phosphorus absorption. BUT – it does SO MUCH MORE, including:

☀️ Immunomodulating functions – including regulating auto-immune processes and protecting the integrity of gut-mediated innate & adaptive immunity (this is TRES important!)

☀️ Encouraging serotonin production & release in the gut (EPIC new area of research)

☀️ Improving cardiovascular health (along with Vit K2)

☀️ Facilitating insulin secretion

☀️ Influencing foetal programming & placental development

☀️ Regulating cell life cycles

On a blood test, the optimal range is between 80-150 nmol/L. I like my clients to sit around the 100 mark or over, but if they have an auto-immune condition like Hashimoto’s, I’m wanting to see it between the 150-200 mark.

Once deficient, it can take around three months to get back up to an optimal level because it’s a fat-soluble vitamin. Slow and steady wins the race.

I could talk about the D all day…

Nutritionist

06/08/2022

According to Harvard Business Review, “Imposter syndrome can be defined as a collection of feelings of inadequacy that persist despite evident success. ‘Imposters’ suffer from chronic self-doubt and a sense of intellectual fraudulence that override any feelings of success or external proof of their competence. They seem unable to internalize their accomplishments, however successful they are in their field. High achieving, highly successful people often suffer, so imposter syndrome doesn’t equate with low self-esteem or a lack of self-confidence. In fact, some researchers have linked it with perfectionism…”

A couple of things stand out to me…
- Syndrome refers to a cluster of symptoms. For me, when the inner saboteur rears its ugly head, the physical and mental response mimics that of anxiety – increased heart rate, shortness of breath, clammy palms, racing but cloudy mind

- Perfectionism is also linked to anxiety and other mental health conditions like OCD and eating disorders

So, what’s driving this anxiety and perfectionism?

I know for me, it’s the pressure I put on myself to always have the right answer and know what to do in any given circumstance. Because surely if I don’t have the right answer there and then, I'll be 'found out', people will think I’m unqualified and I’ll lose my job. When people hear the name Thom Landers they’ll all laugh and say how inept and dumb I am.

Is that true?

Maybe. Probably not. Unlikely!

This is just me catastrophising about something that hasn’t even happened yet (another hallmark of anxiety). It’s the chronic self-doubt and sense of intellectual fraudulence taking over.

What would happen if I said I don’t have the answer right now, or I need to think about it? Nothing. In fact, by giving myself the time and space to think, I’ll probably come up with a better response or recommendation.

And what if I do f**k it up? - there are learnings in every failure.

I read somewhere that the only people who don’t suffer from imposter syndrome are the imposters themselves. So next time the inner saboteur comes knocking – acknowledge it, reframe it, take a breath and keep going.

01/08/2022

I was originally going to do dedicate this post to sweet potato (my love!), but decided to reframe it to focus more broadly on complex carbs (of which sweet potato *can* be - read on!)

Often when people say they're avoiding carbs, they're talking about high processed, refined carbs (I hope so anyway!) Because as with everything, all carbs are not created equal.

Carbohydrates are a macronutrient (alongside protein & fats) meaning we need a lot of them (a la macro). All carbs breakdown to base molecules of glucose.

The rate at which this breakdown happens and glucose enters the bloodstream is quicker for simple carbs (these have a high GI - glycaemic index) and slower for complex carbs (these have a low GI).

What makes them complex is that the glucose molecules are strung together into longer structures. They are literally more complex and harder for the body to breakdown, hence a slower release of glucose and energy. They usually also surrounded by other nutrients like fibre, magnesium and potassium which the body also has navigate and metabolise.

These are more ideal because this slower release of glucose means our blood sugar isn't spiking and then crashing. It's a nice, steady stream of glucose into the blood helping to maintain focus, satiety and energy.

Ever have a sweet treat at 3PM and then feel yourself nodding off at your desk by 3:30PM? Yeah, not ideal! Also, those 3PM cravings can be averted in the first place by maintaining steady blood sugar levels throughout the day.

Some examples of complex carbs are:

🍠🥔 Sweet potato & white potato (BUT have it at room temperate - the hotter is it, the higher the GI, the colder it is, the lower the GI). I know.. it's so COMPLEX!

😋 Pumpkin - skin on. YUUUUM!

🌾 Wholegrains - brown rice, quinoa, buckwheat, whole wheat, oats, whole rye, freekah

😋 Beans & legumes - chickpeas, kidney beans, black beans, lentils (dahl, darls!)

🍌Bananas - have them when they are just under-ripe. The riper they are, the more concentrated the sugars and higher GI

If you want some guidance on going from simple, basic bitch carbs to more complex ones - let's chat!

25/07/2022

Poor old copper hasn’t been PR’d very well. The likes of iron, B vitamins and calcium are well known… even vitamin D has a higher profile than copper. I’m not saying these nutrients are any more or less important than copper. But copper does SO much in the body, I feel it needs a little more fanfare, thank you very much!

Some of the many processes copper is involved in include:

🩸Blood health – copper supports the absorption of iron and also helps red blood cells to access the iron they need to create haemoglobin, the oxygen carrying protein in blood

🛠 Collagen production – copper plays an important role in the maintenance of collagen and elastin. Connective tissue and other skin & bone scaffolding/structures rely on copper

❤ Cardiovascular health – deficiency has been linked to high blood pressure, high cholesterol and CVD

💫 Neuron signalling – each nerve cell has copper receptors. Copper acts like a sort of accelerator/brake system for the nervous system

🦵🦴 Some studies suggest copper is beneficial for joint health, arthritis and osteoporosis, but more human studies are needed

Of course, copper can be supplemented (if absolutely necessary and only under the guidance of a practitioner), but deficiency is pretty rare and can be found naturally in foods including:

🦪 Oysters and other shellfish
🫀Organ meats (kidneys and liver – I like getting mince with organ meats in it because you can’t taste them!)
🌰 Nuts (cashews and almonds)
🌾 Whole grains
💨 Beans
🥔 Potatoes
🥬 Dark leafy greens
🍫 Cocoa
🖤 Black pepper

Some doctors can be resistant to ordering a serum copper blood test. But it’s an important marker to test along with iron studies to get a holistic picture of blood health.

It’s also important to monitor copper levels if taking a therapeutic dosage of zinc and vitamin C as these can compete with copper for absorption in the intestine, which may lead to deficiency.

16/07/2022

I know this isn’t everyone’s favourite topic and even the sight of blood is enough to make some people keel over. BUT it (should) go without saying, blood is kinda important!

It serves many functions in the body, including:

🩸Carrying oxygen (red blood cells - RBC) from the lungs to cells and tissues, then carry carbon monoxide from cells and tissues back to the lungs
🩸Transporting nutrients to cells and tissues
🩸Carrying other waste products to the liver & kidneys to be removed
🩸Clotting for wound healing
🩸Carrying white blood cells (our immunity soldiers) to fight infection
🩸Regulating body temperature

Not everyone has the same quality and quantity of blood. So many things influence this – age, gender, whether you menstruate, physical activity, hydration and (importantly!) nutrient status.

RBC are produced in the bone marrow and have a lifespan of about 120 days. But some people have a lower RBC count (commonly known as anaemia), while others might have older, bigger RBC that move more slowly around the body. Optimally, we want a good number of RBC that are agile with frequent turnover.

Some nutrients that can support this process include:

🩸Iron – the main component of haemoglobin, the blood protein that carries oxygen around the body
🩸B Vitamins – specially B9 (folate) and B12 are important in the creation of new RBC
🩸Vitamin A & copper – helps RBC access the iron they need to replicate and make haemoglobin

It’s important when testing blood to get a full blood count (FBC) + iron studies + copper (some doctors are resistant to this, but it’s an important marker to give a holistic picture).

Symptoms for anaemia include fatigue, shortness of breath, cold hands & feet, pale skin, dizziness, chest pain, general weakness.

This is a big and common topic. I've been quite top line here and mainly focused on RBC, so if you’d like to chat more about your blood, iron levels or immunity (white blood cells are so important too, will do a special post for them) – please get in touch!

19/06/2022

Another example of food being delicious, functional and healthful.

You just know this is going to be tasty AF and those textures are going to set your senses on fire.

But when I look at this, I also see fibre, essential fatty acids, protein and antioxidants.

Healthful (not "healthy") foods appeal to all of our senses. When we are in a good flow state and feeling balanced, we will naturally be more inclined to desire healthful foods - to continue this optimum fuelling of the body.

If you are constantly craving foods that are deep-fried, sugary or high in processed carbs, it might be time to pause, step back and take a holistic look at your current diet & lifestyle.

If you're feeling this way, let's have a chat about how you can reclaim control of your health.

17/06/2022

As Men’s Health Week draws to a close, I would be remiss not to discuss one of the leading health issues facing men today – declining fertility.

Acknowledgement: I know my posts this week around men’s health and testosterone have been quite binary and exclusionary of trans-men. But what I’m focussing on here is male fertility (or, rather, sub-fertility) and so I need to be specific. I do see you, trans-men, and I am with you!

This topic is so much bigger than one post, so I’ll give the headlines!

🧬It takes two to tango – in heteros*xual couples, pre-conception nutrition is the responsibility of both the male & female (NOT just the female, gents!) Contrary to popular belief, a third to a half of sub-fertility in these couples is due to the male’s s***m
♂️Male fertility has been declining for decades. This trend is strongly linked to the environmental & toxic load we are burdened with. Since the 70s there has been a 50-60% decline in s***m concentrations in men in the Western world
💦Semen analysis is the cornerstone evaluation – this measures count & concentration, but the most important metric is the motility (how well the little guys swim!)
💦S***m quality isn't just about pregnancy outcomes, it's about the health of the future child and that child's child

S***m production is impacted by:
♂️Low testosterone – see last week’s post!
☢️Radiation – get your phone out of your pocket & your laptop off your lap… Ironic, I know
☣️Oestrogenic toxins – parabens, plastics, phthalates
💊Medication – statins, SSRIs
⚠️Obesity
🤯 Chronic stress
🥱 Fatigue
🍺Alcohol & ma*****na – the s***m can literally look drunk or stoned in the petri dish!

Nutrients that support s***m production include:
💫Essential fatty acids & Vitamin E – the head of the s***m is basically all fat (DHA) and Vit E protect this
💫CoQ10 & Carnitine – energy production within the body of the s***m
💫Selenium, zinc & Vitamin C – for super healthy semen (the fluid the s***m swim in)
💫The Mediterranean diet is abundant in all of these nutrients and is inherently anti-inflammatory (winning!)

***mProduction Week

11/06/2022

Next week is Men’s Health Week. This year's theme is around breaking down the barriers preventing men from talking openly about their health. In clinic, I do notice that male clients need extra time to warm up and feel comfortable talking about certain health issues they're experiencing.

To be fair, they probably weren’t expecting to be asked about their libido and if they wake up with an er****on. But these questions (if they're answered honestly) give us a good understanding of what’s happening with their hormonal pathways, specifically testosterone (T) production.

To be clear, T isn’t the ‘male hormone’, women produce it too and it’s not the opposite oestrogen. For this post, I’m going to focus on T in males.

Men produce T primarily in the te**es and it’s associated with s*x drive/libido and s***m production, BUT it’s also involved in the following:

♂️ Mood & motivation
♂️ Fat storage
♂️ Muscle mass / physique
♂️ Red blood cell production
♂️ Bone density

I often ask male clients about their mood, energy levels, self-esteem, changes in weight distribution… and yes, libido and morning er****ons. Contrary to popular belief, these don’t happen because guys need to p*e when they wake up! T is produced during deep sleep when pulsating growth hormone is circulating the body.

Some of the best ways for men to naturally support T production (which unfortunately starts to dip after we reach 30) include:

🏋‍♂️ Resistance training – and I mean lifting HEAVY. HIIT is also beneficial. In men who have entered andropause jumping (literally jumping on the spot) has been shown to maintain T levels and protect bone density

😴 Sleep hygiene – 8hrs of deep, restorative sleep that supports the natural production of T via pulsating growth hormone pathways

☣️ Reducing exposure to ‘oestrogenic’ chemicals – think plastics (e.g., the plastic bag the chicken comes in at Woolies, get rid of it!), parabens (e.g., colognes, perfumes, scented products) and BPA (e.g., the ink on receipts, steer clear!)

🤯 Reducing stress – chronically elevated cortisol and prolactin from stress can reduce T levels and disrupt its production pathways

03/06/2022

Winter isn't coming - she's HERE!

This week's cold snap came with a slap, marking the change of season and honey, the trench coats are out in force in Melbourne!

Winter is actually a very important season. It is a time of biological dormancy - literally a time for flora and fauna to lay low and rest.

And that includes us!

Winter is a time of slowing down, introspection and reflection. It's also a time when illness flares, our immunity is compromised and we need to give some extra warmth and care to our organs.

I bang on about seasonal eating and I would argue winter is the most important time to tune into this and lean into the concept of Food As Medicine. It's also a delicious time of year!

Some of my winter favourites include:

🍲🍖 Slow cooking (slow & low, baby!) - I love doing stews, casseroles and slow cooked meats. These cuts of meat are tougher and full of collagen. The slow cooking process actually pre-digests the meat and the collagen into easier to absorb gelatin. A healthy gut = strong immunity

🥣 Soups & broths - I love a hearty veggie-filled soup for a meal OR a gut-loving bone broth for something a bit lighter.

🌶 Spice up you life! I'm talking chilli, ginger, turmeric, cumin, cayenne, cinnamon. Warming & FULL of antioxidants

🍋 Natural sources of vitamin C - lemons, limes, capsicum, winter berries

🫖🍯 Teas & tonics - herbal teas are packed full of immune-supportive antioxidants. If store-bought, go for organic OR get creative and infuse your own

It can be tempting to load up on carbs during winter, but I want to flip the script - focus on protein! The process of digesting protein actually warms the body and it's a great energy source.

Finally - if I hear one more person say "summer bodies are made in winter", I will totally queen out. I've been guilty of saying it in the past too. This is a time to listen to your body, tune into what it's telling you. I'm not saying go into full hibernation mode, but be intuitive and lean into joyful movement, whatever that means for you at this time of year (it's allowed to change!)

01/06/2022

Despite this image being static, there is still so much movement in it. Constant change, constant flow.

It reminds me that no two waves are ever the same. The footprints on the sand will eventually be washed away. The sand redistributed - taken back out to sea only to be deposited on another beach.

I'm not creating a metaphor that we are all the sand and life is the waves (though it does sound poetic). But it is a reminder that the flow of life and nature is constantly changing and evolving, just as we must constantly strive to grow through reflection and evolve through experience.

I've been reflecting on the huge amount of change in my life in recent months. At times it's a bit overwhelming while at other times it's exciting and energising. It is, afterall, change I've been seeking.

When change feels overwhelming, remind yourself that (thankfully!) change is constant, nothing is fixed and remember to look for the lessons along the way.

30/05/2022

Believe it or not – apples are the most commonly consumed fruit on Earth. I guess when you consider there are over 7,000 varieties around the world that does actually make a lot of sense.

I love apples. They’re cheap, in-season all year round and packed full of may favourite nutrient – fibre!

Like a lot of fruit and vege (think carrots, sweet potato, pears) – the true benefit of apples comes when you eat both the skin and the flesh. This is because each component contains different forms of fibre (soluble and insoluble) that perform different functions in the body.

The skin also contains powerful antioxidants and polyphenols – this is what give the skin its vibrant colour.

Because of the high fibre content, apples are known to:

🍎 Support healthy weight loss & maintenance (depending on what your goal is) – fibre can regulate appetite signalling

🍎 Lower the risk of cardiovascular disease – fibre can help to optimise the blood cholesterol profile + antioxidants can prevent plaque build-up, reducing risk of atherosclerosis

🍎 Lower risk of Type 2 Diabetes – fibre can help to support blood glucose regulation, PLUS apples contain an antioxidant called quercetin that has anti-inflammatory effects which may reduce insulin resistance

🍎 Promote good gut health – apples are high in pectin, a soluble fibre, that the good bacteria in our gut LOVE to munch on. Happy & thriving good bacteria = good gut health = protection against chronic illness

Apples are also super versatile – they can be eaten on their own as a snack (or try cutting into segments and smearing on your favourite nut butter – HEAVEN!), or used in baking, salads, juices, smoothies or preserves.

And, if you were alive during the 90s, you’ll know they make a fun percussion instrument. I loved that ad with the dreamy Tap Dogs dancing around the fruit factory, crunching into their juicy apples. Swoon.

30/05/2022

It is apparently going to be unseasonably cold this winter. Now, I run hot. So I welcome the cold and I feel winter fashions suit my bigger frame anyway.

BUT - what I don't welcome about the colder months is increased illness. Particularly when nature provides us with perfect remedies to support our immune system.

I'm going to be posting more content around immune support and food/recipes to help keep the body and our organs warm and nurtured.

Probably the most high profile nutrient for immune support is Vitamin C. It's true, it's a powerful antioxidant and is involved in numerous immune processes.

BUT - I am a fan of getting Vitamin C in its most whole form - as nature intended. Refer to my previous post about the best food sources of Vitamin C.

IF you're going to go the juice route, a store bought orange juice is NOT the way to go. It's basically a step above drinking orange coloured water.

Get yourself a good blender (I have the Nutri-Ninja blending system, that thing has shark teeth!) so you can blend the f**k out it and the majority of the fruit is used. You want all of the flesh. For fruit & vege like kiwi, apple, pear, carrots, you want to use the skin too.

Don't forget to include herbs too - parsley, mint and basil are surprisingly good in some smoothie recipes.

27/05/2022

Catalyst & Flow operates in the field of Evidence Based Medicine (EBM). Now, it might seem straight forward – evidence based. So, based on validated research, right!? Well, that’s one component, for sure (and there’s actually more to that one than meets the eye). But there are two other critical components of EBM.

The three pillars of the EBM triad are:

🔎 Best research/scientific literature – this requires a health literate clinician to critically evaluate the highest quality scientific research available relative to a specific disease state or treatment protocol. What’s often not included here is traditional/tribal medical systems which the Western medical community can overlook because they haven’t necessarily been written down or ‘studied’. However, many contemporary alternative medical practitioners believe that if a treatment protocol has been used successfully and continuously within a tribe or tradition for three consecutive generations (about 75 years), this can be accepted as evidence based.

🔎 Clinical experience – this is about the knowledge & expertise the clinician has acquired which allows them to analyse and interpret what the patient is experiencing. Over time and by seeing many clients and continually reviewing the literature, clinicians develop a deep understanding about how to formulate patient-centred treatment protocols.

🔎 Patient preferences & values – this is about giving patients as much detail as possible (based on the other two pillars) so they can make informed decisions about their own treatment. This is about empowering the patient to consider the evidence against their own values. This is a really important part of the Catalyst & Flow approach. I never like my clients to feel like I’m talking at them – the approach is collaborative. Therapist as teacher so the patient feels educated and in control of their health journey.

Each pillar of the triad is just as important as the others, they are dependant on each other.

If you think you might benefit from a holistic and evidence-based treatment strategy, flick me an email or slide into my DMs.

Thursday	17:30 - 20:00
Friday	08:30 - 18:00
Saturday	08:30 - 12:30

Catalyst & Flow

07/10/2022

30/09/2022

03/09/2022

06/08/2022

01/08/2022

25/07/2022

16/07/2022

19/06/2022

17/06/2022

11/06/2022

03/06/2022

01/06/2022

30/05/2022

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