The Missing Piece in Lasting Weight Loss

Outline of head with a pile of vegetables in the space where the brain should be

Over the past two decades working as a Clinical Nutritionist, I’ve watched the weight loss landscape shift over and over again. Diet trends come and go, and more recently we’ve seen a welcome rise in genuinely credible, evidence-based approaches. There are many effective strategies out there now… and yet, despite all of it, so many women still find themselves stuck in the same cycle.

Because while strategy matters, it’s only one part of the picture.

What’s still being overlooked, and what I’ve come to believe is the true missing piece, is mindset.

Not mindset in the surface-level sense of “just be more disciplined.” A deeper understanding of the thoughts, emotions, and internal patterns that quietly drive our behaviours around food and health.

When we eat outside of physical hunger, there is almost always more going on beneath the surface. I’m not saying we should never eat outside of hunger… life is for living, and food is part of that. But when we begin to explore why those moments are happening, we open the door to meaningful and lasting change.

It’s in the small, often unnoticed moments before reaching for food where the real insight lives.

The end of a long day. Standing in the kitchen. Reaching for the cheese and crackers… or pouring a glass of wine. On the surface, it can look like a simple habit. But underneath, there is usually something else at play.

Fatigue. Stress. A need for comfort. A sense of depletion after giving to everyone else. Or maybe a quiet internal voice saying, “I deserve this.”

If we focus only on the strategy of weight loss (what to eat, when to eat, how to move), we’re working with one dimension. The physical. And we’re missing the emotional and mental layers that often have the strongest influence on our choices.

So many of the women I work with say the same thing.

“I know what I need to be doing for my health. I just can’t seem to stick to it.”

It isn’t because they don’t have the knowledge. It isn’t because they don’t have the willpower. It’s that they are trying to override a feeling with a behaviour change. And the feeling will almost always win, until we turn toward it and understand it.

Within each of us are different parts. Different internal voices, different patterns, that show up at different times. There is often a part that feels motivated, focused, and ready to commit to change. And there is another part that seeks comfort, relief, or reward when things feel hard.

Neither part is wrong. Both are trying to meet a need.

The work is learning to recognise when these parts are active… and to understand what they are really asking for.

So, when we reach for the food, what are we actually bringing to the table?

Comfort? Soothing? Stress relief? Celebration? Avoidance? Reward? Fulfilment?

The question I keep coming back to is this: what am I really hungry for in this moment?

The answer is different for every woman, because we all carry different experiences. Our relationship with food is shaped over time by our environment, our emotional experiences, our messages about food and our bodies and the ways we have learned to cope and self-soothe. This is why reactions in the present moment can feel bigger than expected. You may have had the thought, “I really overreacted there.” Often, it’s because the response is not just about the current moment, it carries the weight of many similar experiences layered beneath it.

When we begin to pause and check in with ourselves, we create space between the impulse and the action. Instead of operating on autopilot, we move into a more conscious way of responding.

A simple but powerful practice I share with my clients is this:

Pause. Breathe. Check in. Then respond.

In that pause, you might ask yourself, what am I feeling right now? What do I actually need? Sometimes, the answer may still be the chocolate or the glass of wine, and that’s okay. This isn’t about rigid rules or perfection. But other times, you may realise what you really need is rest. Connection. Fresh air. A bath. A walk around the block. A different kind of nourishment altogether.

The shift isn’t always in removing the behaviour. The shift is in bringing awareness to it.

Because without awareness, we can’t change what we don’t see.

This is where lasting behaviour change begins. Not through stricter rules or more willpower, but through a deeper understanding of ourselves. When we learn to listen to our bodies, our emotions, and our inner dialogue with curiosity… we move away from the cycle of start-and-stop dieting, and begin to build a more stable, supportive relationship with food and with ourselves.

And from that place, change becomes not only possible… but sustainable.

 

From Symptoms to Strength: How Clinical Nutrition and Gut Health Changed My Life

Selection of fresh fruit and vegetables

For many people, nutrition is about “eating healthy.”
For me, it became a turning point — a way to rebuild my health from the inside out.

My journey into clinical nutrition didn’t begin in a classroom. It began with my own health struggles.

I experienced hormonal struggles from a young age — including thyroid-related symptoms and severe menstrual pain since my teenage years. In my late 20s, I was diagnosed with thyroid cancer. Following radioactive treatment, I have been taking thyroxine long-term to support my health.

In my mid-30s, I began experiencing skin flare-ups like never before, and was later diagnosed with SIBO (Small Intestinal Bacterial Overgrowth). I was offered multiple rounds of antibiotics and steroid creams, but nothing truly worked — in fact, it often made my symptoms worse.

This experience forced me to completely re-evaluate how I was supporting my body — not just managing symptoms, but addressing the root cause.

Interestingly, my gut had always seemed relatively healthy. I didn’t experience significant digestive symptoms, aside from occasional bloating after pregnancy. This led me to realise that my condition was not just about gut discomfort, but more deeply connected to systemic inflammation within the body.

Like many of my clients today, I felt frustrated. I was doing “all the right things,” yet still not feeling well.

That’s when I discovered the powerful connection between the gut, microbiome, and overall health.

Why Gut Health Matters More Than You Think

Your gut is not just responsible for digestion. It’s home to trillions of microorganisms — your microbiome — which influence:

  • Immune function
  • Hormonal balance
  • Skin health
  • Mood and mental clarity
  • Inflammation levels

When the gut is out of balance (what we call dysbiosis), it can show up in ways that don’t seem “gut-related” at all — like acne, fatigue, brain fog, or autoimmune conditions.

In my case, my gut health was at the centre of everything.

My Turning Point: Personalised Nutrition

What truly changed my health wasn’t a quick fix — it was a personalised, functional approach.

I began focusing on:

  • Restoring gut integrity
  • Rebalancing the microbiome
  • Reducing systemic inflammation
  • Supporting detoxification pathways
  • Nourishing my body with the right foods

Through targeted nutrition, testing, and lifestyle changes, I started to see shifts — not just physically, but mentally and emotionally.

My digestion improved.
My skin became clearer.
My energy returned.

And most importantly, I felt like myself again.

What Is Clinical Nutrition?

Clinical Nutrition goes beyond general dietary advice. It’s about understanding how your body functions individually and using nutrition as a therapeutic tool.

As a Clinical Nutritionist, I work with clients to:

  • Identify root causes of symptoms
  • Interpret functional testing (including microbiome testing)
  • Create personalised nutrition and lifestyle protocols
  • Support conditions such as SIBO, digestive issues, hormone imbalances including thyroid, skin issues, and chronic inflammation

No two people are the same — which means no two nutrition plans should be either.

The Microbiome: Your Internal Ecosystem

One of the most exciting areas of modern health is the microbiome.

Think of it as a living ecosystem inside your gut. When it’s balanced, it supports:

  • Strong immunity
  • Efficient digestion
  • Production of beneficial compounds like short-chain fatty acids
  • Reduced inflammation

But when disrupted (due to stress, antibiotics, poor diet, or illness), it can contribute to ongoing symptoms.

This is why I often incorporate gut microbiome testing into my practice — to move beyond guesswork and provide targeted support.

Food as Medicine — But Personalised

We often hear the phrase “food is medicine,” and it’s true — but only when it’s tailored to your body.

For example:

  • Some people thrive on high-fibre foods, while others with gut imbalances may need to introduce them slowly
  • Fermented foods can be beneficial, but not always appropriate during certain gut conditions like SIBO
  • Even “healthy foods” can trigger symptoms if the gut isn’t functioning optimally

This is where personalised guidance makes all the difference.

A Gentle Reminder: Healing Takes Time

One of the biggest lessons from my journey is this:

Healing is not linear.

There were setbacks, adjustments, and moments of doubt. But with the right support and a deeper understanding of my body, I was able to move forward — step by step.

This is something I now bring into my work with clients: compassion, education, and realistic expectations.

How I Support Clients Today

Through my practice, ClinicalNutritionbyOla, I support individuals who feel stuck in their health journey — especially those dealing with:

  • Bloating and digestive discomfort
  • Food sensitivities
  • Hormonal imbalances
  • Skin issues
  • Chronic inflammation

My goal is not just to manage symptoms, but to help clients understand their bodies and feel empowered in their health.

Final Thoughts

If you’re struggling with ongoing symptoms, know this:

You’re not alone.
And your symptoms are not random.

Your body is communicating with you — and with the right approach, it’s possible to listen, understand, and restore balance.

When Food Isn’t the Problem: Exploring the Emotional Drivers of Disordered Eating

When eating behaviours fall outside diagnostic criteria
In clinical practice, we often see eating behaviours that don’t fit the diagnostic criteria for an eating disorder, yet still cause significant distress. These patterns can be easy to overlook or minimise, particularly when they don’t present as “textbook” cases. However, they offer an important opportunity for practitioners to look beyond food itself and explore the emotional landscape that may be driving the behaviour.

As nutritionists, it can be tempting to focus on dietary intake, portion control, or strategies to improve willpower and motivation. These tools absolutely have their place. But when food behaviours are being used to meet an emotional need, nutritional strategies alone may only scratch the surface.

Looking beyond food: a case example
I recently worked with a mid-life client who presented with what she described as “ad hoc out of control eating”. Importantly, her experience did not meet the clinical criteria for binge eating disorder. Her eating patterns were largely stable and balanced when her family members were at home. However, when she found herself alone in the house, she reported feeling dysregulated and engaging in episodes of excessive eating.
At first glance, this could easily be framed as a behavioural or environmental issue. However, a deeper exploration revealed something more nuanced.

Understanding the emotional driver
Through a food counselling approach, we shifted the focus away from “fixing” the eating and instead explored what the eating might be doing for her. She described a powerful internal experience: a feeling of emptiness that seemed to need filling. Notably, she recognised that no amount of food could satisfy this feeling. Even more interesting was that this experience only emerged when she was home alone.
This became a key therapeutic entry point.
As we gently unpacked this experience, the client began to connect these feelings with earlier life experiences, particularly a sense of abandonment and relational strain in her earlier years. Being alone in the home appeared to activate this unresolved emotional state, with food serving as a temporary attempt to soothe that internal discomfort.

Working within scope of practice
This is where scope of practice becomes especially important. As practitioners, recognising when food is being used as an emotional regulator allows us to either work within our training or refer appropriately. In my case, as both a qualified counsellor and nutritionist, I was able to integrate therapeutic support alongside nutritional guidance.

Children’s Gut Health and ADHD: What Every Parent Needs to Know

Children’s Gut Health and ADHD: What Every Parent Needs to Know

If your child struggles with focus, impulsivity, or hyperactivity, you’re not alone. Attention-deficit/hyperactivity disorder (ADHD) affects many children—and for parents, it can feel overwhelming trying to find answers that truly help.

Many families are often offered medication and behavioural strategies as helpful options. While these can play an important and positive role, it’s also valuable to look beyond symptom management and explore the underlying factors that may be contributing to a child’s challenges.

Increasingly, research and clinical experience are pointing toward something deeper—and often overlooked: your child’s gut health.

What if part of the picture lies in something as foundational as the gut?

Understanding the connection between the gut, nutrition, and the brain can open up practical, empowering ways to support your child’s focus, behaviour, and overall wellbeing.

The Gut: Your Child’s “Second Brain”

Inside your child’s digestive system lives a vast ecosystem of trillions of microorganisms known as the gut microbiome. This community of bacteria, fungi, and other microbes plays a far greater role than simply digesting food.

In fact, the gut is often referred to as the “second brain” because of its powerful influence on the nervous system.

A healthy gut microbiome helps to:

  • Break down and absorb nutrients essential for brain development
  • Regulate the immune system and reduce inflammation
  • Produce neurotransmitters such as Gaba, serotonin and dopamine

Around 90% of serotonin—our “feel-good” hormone—is produced in the gut, highlighting the powerful connection between digestive health and emotional wellbeing. This means the state of the gut can have a meaningful influence on mood, resilience, and overall mental balance.

Dopamine, which plays a key role in motivation, reward, focus, and attention, is also influenced by the diversity and balance of gut bacteria. A well-supported gut environment can help regulate these important brain chemicals, reinforcing just how interconnected the gut and brain truly are.

When the gut is balanced and diverse, children are more likely to experience stable moods, better focus, and improved resilience. When it’s disrupted, it can contribute to irritability, brain fog, poor concentration, and behavioural challenges.

The Gut–Brain Connection in ADHD

The gut and brain are in constant communication through a network known as the gut–brain axis. This system involves the vagus nerve, immune pathways, and chemical messengers that allow the gut to send signals directly to the brain.

In children with ADHD, research has identified differences in gut microbiome composition. These may include:

  • Lower levels of beneficial bacteria
  • Reduced microbial diversity
  • Imbalances in key bacterial strains involved in neurotransmitter production

These changes can influence:

  • How neurotransmitters like dopamine are produced and regulated
  • Levels of inflammation in the body and brain
  • The integrity of the gut lining (which can affect what enters the bloodstream)

When the gut environment is not optimal, it can make it harder for the brain to regulate attention, impulses, and emotions effectively.

This doesn’t mean the gut is the only factor—but it is a powerful and modifiable one.

Why Nutrition Matters More Than You Think

Food is one of the most direct ways to influence your child’s gut and brain health.

Modern diets—particularly in children—often include high amounts of ultra-processed foods, refined sugars, and artificial additives. These foods can disrupt the balance of gut bacteria, reduce beneficial microbes, and increase inflammation.

At the same time, many children are not getting enough of the nutrients required for optimal brain function.

Key nutritional considerations include:

Processed foods and additives
Artificial colours, emulsifiers, preservatives, and flavour enhancers have been linked in some children to increased hyperactivity and behavioural changes. These substances can also negatively affect the gut microbiome.

Fibre intake
Fibre is essential for feeding beneficial gut bacteria. Diets low in vegetables, fruits, and whole grains can starve these microbes, reducing diversity and resilience within the gut.

Omega-3 fatty acids
Omega-3s are critical for brain structure and function. They support cell membranes in the brain and help regulate inflammation. Low levels have been observed in some children with attention difficulties.

Micronutrients
Nutrients such as iron, zinc, magnesium, and B vitamins are essential for neurotransmitter production and nervous system regulation. Even mild deficiencies can impact focus, mood, and behaviour.

Food sensitivities
Some children may react to certain foods or additives, which can trigger behavioural symptoms. Identifying and reducing these triggers can sometimes lead to noticeable improvements.

The goal isn’t perfection—it’s progress. Small, consistent dietary improvements can have a significant cumulative effect.

The Hidden Impact of Antibiotics

Antibiotics can be essential and lifesaving. However, they also have a profound impact on the gut microbiome—especially in children, whose gut ecosystems are still developing.

Antibiotics work by killing bacteria—but they don’t distinguish between harmful and beneficial strains. This can lead to:

  • A reduction in beneficial bacteria
  • Decreased microbial diversity
  • Long-term changes in gut composition

Early-life or repeated antibiotic use has been associated in some research with changes in immune function and behaviour.

For children who have had multiple courses of antibiotics, supporting gut recovery becomes especially important. This may include:

  • Rebuilding with nutrient-dense foods
  • Increasing fibre and prebiotic intake
  • Introducing fermented foods
  • Considering targeted supplementation when appropriate

Being mindful—not fearful—of antibiotic use allows families to make informed decisions while supporting recovery afterward.

It Starts with the Family Microbiome

Your child’s gut health doesn’t start at birth—it begins much earlier.

We can trace this connection back to preconception. Both mum and dad’s microbiome can influence reproductive health, shaping factors that support healthy conception and early development.

During pregnancy, a mother’s microbiome continues to play a vital role, influencing the developing baby through ongoing biological communication. At birth—particularly during vaginal delivery—the baby is first exposed to the mother’s bacteria, which begin to colonise the infant gut and help lay the foundation for a healthy microbiome.

Breastfeeding further supports this process by providing beneficial bacteria and prebiotics that help shape a healthy microbiome.

Fathers and the broader household also play a role. Through shared environments, physical contact, and dietary habits, families continuously exchange microbes.

This means:

  • Family eating patterns matter
  • Household lifestyle habits influence gut health
  • Supporting parental gut health can benefit the child

Taking a family-wide approach often leads to more sustainable and meaningful change.

A Simple Test That Can Change Everything

Many parents feel like they’re guessing when it comes to their child’s health. One of the most empowering steps is gaining clarity.

Microbiome testing is a simple, non-invasive stool test that provides insight into your child’s gut environment.

These tests can reveal:

  • The balance of beneficial and less desirable bacteria
  • Overall microbial diversity
  • Markers related to digestion, inflammation, and gut function

Rather than taking a one-size-fits-all approach, this information allows for targeted, personalised strategies.

It can help answer questions like:

  • Is my child lacking key beneficial bacteria?
  • Are there signs of imbalance or inflammation?
  • What dietary changes would be most effective?

For many families, this becomes a turning point—shifting from trial-and-error to a more informed, strategic approach.

Practical Steps You Can Start Today

You don’t need to overhaul everything overnight. Start with small, manageable changes:

  • Swap processed snacks for whole food options
  • Add an extra serving of vegetables each day
  • Include healthy fats like olive oil, nuts, and seeds
  • Offer fermented foods regularly
  • Reduce sugary drinks and packaged foods
  • Support gut health after antibiotic use
  • Focus on consistent, balanced meals as a family

Consistency matters more than perfection.

An Integrative Approach to ADHD

ADHD is multifaceted, and every child is unique. An integrative approach looks at the bigger picture—addressing underlying factors such as gut health, nutrition, environment, and lifestyle.

This approach doesn’t replace other therapies. Instead, it works alongside them, creating a stronger foundation for your child’s development.

By supporting the body from the inside out, you’re giving your child the best possible chance to improve focus, regulate behaviour, and feel their best.

Final Thoughts

Your child’s challenges are real—but so are the opportunities to support them in meaningful ways.

By understanding the connection between the gut and the brain, you can begin to shift from simply managing symptoms to addressing underlying imbalances.

With the right support, guidance, and information, small changes can lead to powerful outcomes.

And it all starts in the gut.

Jean Jarrett is a dedicated naturopath based in Sydney, the founder of  Healthy Kids Naturally, and owner of Elemental Health. She helps children and families thrive through an integrative, root-cause approach, focusing on gut health, nutrition, and lifestyle. Jean works closely with families to uncover the underlying factors affecting their children’wellbeing and provides practical, science-informed strategies. Her approach is compassionate, personalised, and empowering, guiding each family towards balance, resilience, and vibrant health.

References

  1. Han, D. et al. (2025). Disruption of gut microbiome and metabolome in children with ADHD. BMC Microbiology.
  2. Wang, L. et al. (2019). Gut microbiota and dietary patterns in children with ADHD. European Child & Adolescent Psychiatry.
  3. Gkougka, D. et al. (2022). Gut microbiome and ADHD: A systematic review. Pediatric Research.
  4. Chen, J. et al. (2025). Gut microbiome alterations in ADHD.
  5. Sukmajaya, A.C. (2021). Systematic review of gut microbiota and ADHD.
  6. Rucklidge, J. (2018). Nutrition and mental health in children.
  7. Blaser, M. (2016). Missing microbes: Antibiotics and microbiome disruption.
  8. Dominguez-Bello, M.G. et al. (2010). Delivery mode shapes the acquisition of the initial microbiota.

 

Why Pregnancy Care Is About More Than Just a Prenatal

The first thing most women do when they find out they’re pregnant is open a new tab and search for the best prenatal. I see it in clinic constantly – women who have done their research, compared methylfolate vs folic acid, read the reviews, and arrived at their first appointment feeling like they have nutrition covered.

I love the enthusiasm. But a prenatal supplement is exactly that – a supplement to an already nourishing diet, not a substitute for one. And pregnancy care, done well, goes so much deeper than what’s in a capsule.

What does genuine pregnancy support actually look like?

Real food first

The nutrients that matter most in pregnancy – iron, folate, choline, iodine, omega-3s, zinc, B12 – are found in abundance in whole foods. Animal proteins, organ meats, eggs, oily fish, slow-cooked meats, fermented foods, and a wide variety of vegetables provide these nutrients in forms the body recognises and absorbs far more readily than their synthetic counterparts. No capsule replicates the bioavailability and complexity of nutrients in their whole food form.

Traditional cultures didn’t have prenatals. They had specific foods reserved for pregnant and postpartum women – liver, bone broth, eggs. These weren’t arbitrary choices. They were accumulated wisdom about what a woman’s body needs when it is doing the most demanding physiological work of her life.

Your prenatal is a safety net, not a foundation. Build the foundation with food first.

Reducing your synthetic load

Pregnancy is also a time to look at what you’re putting on your body, not just in it. The fetal liver is immature and has a limited capacity to process synthetic chemicals. What crosses the placenta matters.

Most women scrutinise their diet immediately when pregnant but haven’t thought twice about their skincare, perfume, or cleaning products. Fragrance alone can contain dozens of undisclosed synthetic compounds. This isn’t about fear – it’s about making simple, informed swaps that reduce the overall burden on a developing baby.

I recommend looking at your most frequently used products first – the ones on your skin every single day – and finding clean alternatives. It doesn’t need to be a complete overhaul overnight, but reducing your overall toxic load can make a huge difference to how you feel throughout pregnancy.

Herbal support

This is where I get to talk about what I love most. Pregnancy is actually a rich time for herbal medicine, approached thoughtfully and with appropriate clinical guidance. Herbs can support common complaints like nausea, reflux, sleep disruption, and anxiety, as well as provide genuine nutritive support – nettles, oat straw, and red raspberry leaf are among my most-reached-for allies in pregnancy.

The key word is guidance. Not every herb is appropriate in pregnancy, and dose and timing matter. This is where working with a qualified herbalist makes a real difference.

Individualised care

Every pregnancy is different. Every woman arrives with her own health history, her own deficiencies, her own stress load and life circumstances. A blanket protocol – even a good one – will always miss something. The women I see in clinic thrive throughout pregnancy and postpartum because they receive care that is tailored to them: their blood results, their diet, their symptoms, their goals.

That is what naturopathic and herbal medicine does well. It looks at the whole picture.

If you’re pregnant or planning to conceive and want support that goes beyond a prenatal, I’d love to work with you. You can find me at littlebloomherbs.com or book a discovery call through my website to chat about what’s right for you.

Osteoporosis and the Combination of Modern and Holistic Treatments

Osteoporosis and osteopenia are increasingly common diagnoses, particularly among older women. Osteoporosis is often described as a “silent disease,” as it develops gradually, without obvious symptoms, sometimes only becoming apparent after a fracture. While conventional medical approaches frequently emphasise calcium supplementation and medications such as bisphosphonates, these strategies alone may not fully address the complexity of bone health. A more comprehensive approach would be perhaps to integrate mainstream medicine with holistic principles as this offers a broader and more effective pathway for both prevention and care.

Understanding bone as living tissue
While bone may appear hard and solid it is living tissue and not static. It is constantly broken down and rebuilt. When you are young the body builds bone faster than it loses it, reaching peak bone mass around age
30. As we age, this changes and bone loss can gradually outweigh bone formation. Maintaining healthy bones depends on more than just calcium. It involves our hormones working properly and nutrients and minerals being deposited where they are needed most.

Oral health and bone density overlooked
Quite often an overlooked link into bone health lies in the mouth. Dentists increasingly recognising early signs of bone loss during a routine visit. This can happen before symptoms appear elsewhere in the body. Teeth are anchored in the jawbone, specifically the alveolar bone. When bone density declines, this support structure weakens, potentially leading to loose teeth, poorly fitting dentures and a greater susceptibility to gum disease.

In people with reduced bone density, particularly postmenopausal women, these changes can be common. Bone loss in the jaw can also increase infections such as periodontitis, which further damages the supporting structures of the teeth. This creates a cycle where bone loss worsens oral health, and oral disease accelerates bone deterioration.

Your dentist as early intervention
Routine dental visits may offer more than just oral care. They can be an early way to detect osteoporosis. X-rays can reveal subtle changes in bone density in the mouth that might otherwise go unnoticed. Your dentist could then recommend further investigation and this could reduce the risk of fractures and further complications.

The role of exercise in maintain healthy bones
Physical activity is one of the most powerful tools for maintaining bone strength. Weight bearing and resistance exercises such as walking, strength training, and moderate load bearing stimulate bone formation and help preserve density and enhance skeletal strength. The key is to be consistent and only bear weights appropriate for you, especially as you get older.

What supplements and foods help best in prevention and bone building?
While calcium plays an important role in bone strength it is only one part of a complex nutritional picture. Remember that if the person’s gut is not working properly their absorption rate is affected. This means the calcium is going to wrong areas and not beneficial for bone health. You could be taking calcium but still be deficient. This is when it becomes important to take Vitamin K2 and D3. Vitamin K2 helps to direct the calcium into the bones and away from arteries and soft tissues while the D3 enhances calcium absorption and supports immune and musculoskeletal health.

It is important to add to this Vitamin C which is crucial for collagen production as it forms the structural framework of your bones. Vitamin C supports bone building and reduces oxidative stress. Add to this magnesium which assists in bone formation and also regulates calcium balance and trace minerals such as silica for further strength and mineralisation. Other minerals to keep in mind that are necessary are potassium, zinc, iron, and trace elements such as boron. Also don’t forget to add collagen for hair, skin, nails and bones.

Of course, you can get these vitamins and minerals by eating a healthy diet rich in vegetables, fruits, nuts, seeds, leafy greens, whole grains and legumes. A simple list for you to get your proper minerals would be to take your favourites from kale, spinach, collard greens, almonds, tahini, pumpkin seeds, chia seeds, quinoa, oats, brown rice, lentils, chickpeas, black beans, kelp, avocados, bananas, berries, cucumbers, green beans, sardines, salmon, eggs or even bone broth.

Remember that supplements are not as important as a healthy diet but are necessary if your gut is not working properly and your absorption rate is not high. Check with your nutritionist or naturopath for this as they can assist you with better gut health which is so vital for your future welfare.

Your stress levels also make an impact
Stress, depression, and anxiety influence your hormones and vice versa which again disrupts nutrient absorption. This can lead to bad lifestyle habits and also affect your bones.

Why holistic health is important
Your oral health, physical activity, nutrition, and emotional wellbeing are all interconnected. Paying attention to changes in your teeth, energy levels, or overall health and address them early as they can impact your future as you age.

If you are over 50 or have risk factors for osteoporosis, consider discussing your bone health with your doctor and your dentist. Be proactive to protect your teeth and your skeletal strength.

Integrating mainstream medicine and holistic therapies is a great preventative measure to assist your healing. Both offer beneficial strategies. Your doctor can help with medical diagnostics, monitoring, alongside better nutrition, exercise, and lifestyle management to support the body as a whole.

So, what does this all mean?
Since osteoporosis is a complex condition, it cannot be addressed with just a single solution. This combined approach recognises that bone health is multifaceted and requires attention not only to your physical structure, but also on mental and emotional levels. While medications and calcium may have their place, they are only part of a broader picture. A combination of both strategies allows us to better support the body’s natural ability to maintain strong bones and offers the greatest preventative care for long term skeletal health and overall vitality.

Are Your Supplements Helping or Harming You?

Choosing Wisely.
With such a wide range of herbal and nutritional supplemental available nowadays it can be hard to know which to buy. Here are a few simple guidelines to follow so you can avoid wasting your money. Becoming informed will help you get the maximum benefit from the products you buy.

How Supplements Can Harm
A few years ago, a man came to see me. He felt tired and was off his food, feeling sick all the time. As we reviewed his supplements, it became clear that he was taking far too much zinc, which is toxic in high doses.
Once he stopped taking the zinc and took supplements to help reduce the toxicity in his body, he soon started to feel much better.

Despite having diabetes and being on prescribed medication, including insulin, this client had ordered in supplements without getting advice from any health professionals – not from his doctor and not from a natural health practitioner.

He had failed to research the supplements himself – or even to read the labels carefully.

Reading Labels: What’s In Your Supplements?
The name of a supplement is not necessarily all that is in it. For example, magnesium powders often contain B vitamins plus minerals, such as zinc and calcium. A herbal tablet may be called Valerian Complex but the small print will list other herbs and nutrients.

Avoiding Doubling Up on Nutrients
To avoid taking excess amounts of anything, make sure you don’t double up on nutrients by carefully reading the labels. It’s also good to be aware of which vitamins and minerals can build up in the body, such as zinc, vitamins A and B6.

Checking Out All the Ingredients
Some people are allergic to additives such as gluten or sulphites. Others may be vegan, avoiding any ingredients derived from animal products. So again, best to read the label carefully and, if you are self prescribing, check out all the ingredients- not just the active ones- before buying anything. This will tell you the recommended dose and also list all the ingredients. It may also list some warnings.

Asking First if On Medication.
Herbs and nutrients can interact with medication and with each other. For example, St John’s Wort, often taken for lowered mood, can decrease the level of several medicines in the body. These include some blood pressure tablets (e.g. nifedipine and verapamil), and also drugs used to treat cancer. St John’s Wort may also interact with antidepressants with adverse effects.

To be safe, if you’re taking any prescribed or over-the-counter medication, have a health condition or are pregnant or breastfeeding, it’s best to seek advice from a qualified health professional before taking any supplements.

Why see a Qualified Practitioner at Go Vita

For more than four decades, Go Vita health food stores have stood at the forefront of Australia’s natural health and wellness movement. With a strong and enduring commitment to supporting, educating, and empowering individuals on their wellness journeys, Go Vita has earned a nationwide reputation as a trusted destination for those seeking to enhance their health naturally, sustainably, and holistically.

At Go Vita, we go beyond simply selling products—we foster a lifelong commitment to wellness. Our mission is driven by a genuine care for our customers, and we pride ourselves on delivering personalised service with honesty, integrity, and respect. Whether you’re just starting to explore healthier lifestyle choices or you’re already a passionate advocate for natural living, Go Vita provides a welcoming space where you’ll always find friendly, expert guidance tailored to your individual needs.

What truly sets Go Vita apart is our people. Across our extensive network of stores throughout Australia, we have more than 300 qualified and highly trained natural health practitioners, each ready to support you on your path to better health. For many Australians, their first meaningful conversation with a naturopath happens in a Go Vita store. These professionals are equipped not just with knowledge, but with a genuine desire to help. Whether your concern requires a quick chat and some product recommendations or a more in-depth consultation, our staff can help determine the best course of action, ensuring you get thoughtful, effective support right
from the start.

Many Go Vita locations go one step further by offering in-store clinics. These clinics are often run by the store owners themselves—health professionals who live and breathe natural wellness. This unique approach ensures that our customers benefit from both expertise and empathy. Our team members are often part of the local community and live the same health- focused lifestyle they help others achieve. They understand firsthand the importance of natural remedies, balanced nutrition, and mindful living.

Go Vita operates as a cooperative, which means every store is independently owned and operated while working collaboratively under the national Go Vita brand. This distinctive model gives us the ability to offer the personal, community-driven service of a local store while enjoying the advantages of a unified national network. As a result, we are able to deliver competitive pricing, an extensive range of quality health products, and innovative national
promotions—without ever compromising on the personalised service that defines us.

Our shelves are stocked with a diverse range of natural health products—from trusted vitamins and supplements to whole foods, eco-friendly personal care, and sustainable household items. We are committed to stocking brands and products that align with our values of health, sustainability, and ethical production, ensuring our customers can shop with confidence.

Over the years, Go Vita has built more than just a retail network—we’ve created a vibrant community of like-minded individuals who care deeply about their health and the wellbeing of those around them. Our members (store owners) are the heartbeat of our brand, and through their passion and dedication, we’ve cultivated a culture that celebrates empowerment through knowledge and natural living. When you shop at Go Vita, you’re not just making a purchase— you’re joining a supportive and enthusiastic wellness community.

So whether you’re seeking personalised health advice, exploring high-quality natural supplements, or simply browsing for lifestyle inspiration, Go Vita is your go-to partner in wellness. With a reputation built on trust, experience, and genuine care, we invite you to step into a store and discover what makes Go Vita truly special. And if you’re inspired to become part of our network, you can read more about this opportunity About Go Vita

Understanding Fatigue: Symptoms, Causes, and When to Seek Help

Fatigue is a prevalent yet often misunderstood symptom that can significantly impact an individual’s quality of life. It is not a medical condition in itself but rather a sign that something deeper may be affecting one’s physical or mental well-being. Fatigue manifests as a persistent feeling of tiredness, weakness, or lack of energy that may affect a person physically, mentally, or both. While occasional tiredness can typically be alleviated with rest, a nutritious diet, and
regular physical activity, chronic fatigue that doesn’t improve despite these measures may indicate a more serious underlying issue and should prompt further investigation. Fatigue can be categorized into two main types: acute (short-term) and chronic (long-term). Acute fatigue is usually the result of a specific, temporary cause such as a busy schedule, intense physical activity, or poor sleep. It often resolves once the stressor is removed and adequate rest is taken. Chronic fatigue, on the other hand, is persistent and may last for weeks, months, or even longer. It is frequently linked to more complex medical or psychological conditions, making it important to identify and treat the root cause.
Symptoms of Fatigue
Fatigue can present through a wide array of physical, cognitive, and emotional symptoms. Physically, individuals may experience muscle weakness, tension, slower reflexes, and impaired hand-eye coordination. These effects can interfere with daily tasks and increase the risk of errors and accidents, especially when operating machinery or driving. Cognitive symptoms are equally disruptive and may include poor decision-making, difficulty concentrating, impaired memory, and a lack of motivation or productivity. Emotional manifestations are also common. Individuals suffering from fatigue may feel irritable, anxious, or emotionally drained. Mood swings and a constant sense of being overwhelmed are not uncommon. Neurologically, fatigue can lead to headaches, migraines, dizziness, and excessive daytime sleepiness. It can also impact appetite, causing either an increase or decrease in food intake, and may weaken the immune system, making one more susceptible to illness or contributing to flare-ups in autoimmune conditions.
Causes of Fatigue
The causes of fatigue are numerous and often complex. Medical conditions such as hypothyroidism, cardiovascular disease, obesity, diabetes, and anaemia are frequent culprits. These conditions disrupt normal energy production and metabolism, leading to persistent tiredness. Lifestyle factors also play a critical role in the development of fatigue. Poor sleep habits, irregular sleep schedules, and shift work that interferes with natural circadian rhythms can all
contribute. The excessive use of alcohol, caffeine, or recreational drugs can have short-term stimulating effects followed by energy crashes and longer-term fatigue. A sedentary lifestyle and inadequate hydration are also known to exacerbate feelings of exhaustion. While regular physical activity can boost energy over time, a lack of exercise tends to deepen fatigue and reduce overall vitality. Mental health is another significant factor. Psychological conditions such as chronic stress, anxiety disorders, depression, or prolonged grief can sap mental energy and leave individuals feeling emotionally and physically depleted. In some cases, long-term stress may lead to adrenal exhaustion, where the adrenal glands become overworked and reduce their production of essential stress-regulating hormones like cortisol.
Nutritional deficiencies must also be considered. Diets lacking essential nutrients, particularly iron, vitamin B12, and other B vitamins, can impair the body’s ability to produce energy and transport oxygen effectively. Malnutrition or poor dietary choices often result in a persistent sense of lethargy and weakness.
When to Seek Help
If fatigue persists for more than a few weeks and is not relieved by rest, better nutrition, or lifestyle changes, it should not be dismissed. Chronic fatigue may signal an underlying medical or psychological condition that requires professional evaluation. Healthcare providers can conduct comprehensive assessments, including blood tests, hormone evaluations, and screening for infections or chronic diseases, to pinpoint the cause. Early diagnosis and treatment are essential to preventing complications and improving one’s quality of life. Lifestyle interventions—such as maintaining a regular sleep routine, engaging in moderate exercise, managing stress through mindfulness or therapy, and eating a well-balanced diet—can be extremely effective in reducing or even preventing fatigue. Recognizing fatigue as a
legitimate and often serious symptom is the first step toward recovery and improved wellbeing.

References
Better Health Channel. (2021). Fatigue. Retrieved from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue
Centers for Disease Control and Prevention (CDC). (2022). Physical Activity and Health. Retrieved from: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Wilkins, M.J., 2014. Clinical perspective on stress, cortisol and adrenal fatigue. Journal of Clinical & Translational Endocrinology, 1(1), pp.3–7. Available at:
https://www.sciencedirect.com/science/article/abs/pii/S2212962614000054
Harvard Health Publishing. (2023). What’s causing your fatigue? Retrieved from: https://www.google.com/url?sa=D&q=https://www.health.harvard.edu/staying-healthy/fighting-fatigue&ust=1746755940000000&usg=AOvVaw1OO2tpj-aiHi22GFlIy483&hl=en-GB
Mayo Clinic. (2023). Fatigue: Causes. Retrieved from: Fatigue Causes – Mayo Clinic

Decoding Dopamine: What Every Perimenopausal Woman Needs to Know About ADHD

Have you ever felt like your brain is running on 25 tabs at once, but none of them are loading? You walk into a room, forget why, and spend the next 10 minutes doing something else entirely. Maybe you’re struggling to stay focused, manage emotions, or even finish simple tasks—and you’re not sure if it’s hormones, burnout, or something deeper.

If this sounds familiar, you’re not alone. For many women entering perimenopause or menopause, these cognitive and emotional shifts might be more than just hormonal fog. They could be linked to undiagnosed ADHD and its close companion—dopamine dysregulation.

ADHD in Women: The Hidden Story

ADHD has long been mischaracterised as a childhood disorder affecting mainly hyperactive boys. But we now know that many girls—and women—go undiagnosed because their symptoms present differently. Instead of hyperactivity, they may show up as chronic daydreaming, forgetfulness, emotional sensitivity, or disorganisation. These traits are often mislabelled as “quirky,” “moody,” or “anxious,” rather than being recognised as signs of a brain that processes dopamine differently.

By adulthood, most women have developed sophisticated coping mechanisms. They juggle families, careers, and social obligations, often masking the mental chaos beneath. But when perimenopause hits and oestrogen levels begin to drop, those coping skills often crumble—bringing ADHD symptoms to the forefront.

Why Oestrogen Matters

Oestrogen enhances the activity of dopamine—a key neurotransmitter responsible for motivation, memory, focus, and mood regulation. As oestrogen naturally declines during perimenopause and menopause, so does dopamine function. For women with underlying ADHD traits (even if undiagnosed), this hormonal shift can feel like a cognitive crisis.

You might experience:

  • Brain fog
  • Emotional reactivity
  • Insomnia or disrupted sleep
  • Low motivation and energy
  • Difficulty concentrating
  • Anxiety or irritability

This is often the turning point when women seek support, recognising that something deeper than “just hormones” is happening.

ADHD in Midlife: What It Really Looks Like

Women with ADHD don’t always appear scattered or impulsive. More commonly, they describe:

  • A racing mind that won’t switch off
  • Difficulty prioritising or finishing tasks
  • Perfectionism, procrastination, and self-criticism
  • Sensory overload or sensitivity to rejection
  • Poor sleep and nighttime overthinking
  • Feeling overwhelmed despite external success

These are not personality flaws—they’re neurological patterns driven by differences in dopamine function.

The Body-Brain Connection

ADHD isn’t just about attention. It’s a whole-body condition involving stress regulation, gut health, nutrient absorption, detoxification, and inflammation.

Many women with ADHD traits also experience:

  • IBS, bloating, or food intolerances
  • Histamine sensitivity and poor DAO enzyme function
  • Chronic fatigue or mitochondrial dysfunction
  • Nutrient deficiencies (iron, magnesium, zinc, B12, omega-3s, vitamin D)
  • Inflammatory or autoimmune conditions
  • Heightened reactions to chemicals, fragrances, and EMFs

This is why a holistic approach—one that looks beyond the brain—is essential for long-term wellbeing.

Gut-Brain Axis: Your Second Brain

Your gut plays a major role in regulating neurotransmitters like dopamine and serotonin. If you have digestive symptoms like bloating, constipation, or loose stools—your mood, cognition, and focus can suffer too.

Supporting the gut microbiome, improving digestion, and addressing dysbiosis can be a game-changer for managing ADHD symptoms and restoring emotional balance.

Is It in Your Genes?

Genetic variations like MTHFR, COMT, and MAOA affect how your body makes, uses, and clears neurotransmitters and hormones. They also influence how you detoxify estrogen, manage stress, and absorb nutrients.

DNA testing can uncover these patterns, allowing for personalised support through nutrition, lifestyle changes, and targeted supplementation.

Medication Is One Piece of the Puzzle

Stimulant medications like Ritalin or Vyvanse can be helpful for some—but they’re not the only option, and they don’t work for everyone. They can also come with side effects, including anxiety, insomnia, appetite loss, and increased oxidative stress.

Whether or not you choose medication, a holistic plan can make a world of difference.

Natural Support Strategies for Dopamine and Focus

Naturopathic tools to support dopamine and ADHD traits include:

  • Adaptogens like ashwagandha, rhodiola, and gotu kola to support stress resilience
  • Cognitive herbs like ginkgo and galangal to sharpen focus
  • Nutrient therapy with B vitamins, magnesium, zinc, and omega-3s
  • Gut healing with glutamine, aloe vera, and probiotics
  • Lifestyle changes: prioritising sleep, reducing sugar, and eating balanced whole foods
  • Mitochondrial support to improve energy and mood

We also look at reducing inflammatory triggers—like histamine load, food sensitivities, and environmental toxins—which can worsen symptoms.

You’re Not Broken—You’re Wired Differently

If you’ve spent your life feeling “too sensitive,” “too disorganised,” or just different, ADHD might be part of your story. The good news? It’s not a life sentence—it’s a clue. A roadmap. And understanding it can be empowering, not limiting.

At this stage of life, you don’t have to push through exhaustion, brain fog, and overwhelm. With the right support, you can restore clarity, energy, and confidence—on your terms.

Ready to take the next step?
As part of ATMS Natural Medicine Week, I’m offering 10% of initial naturopathy personalised consultations to explore how ADHD traits, hormonal shifts, and dopamine imbalances may be affecting your health. We’ll also look at options like DNA testing, microbiome mapping, and targeted nutritional strategies to support your beautifully unique brain.

✨ Let’s decode your dopamine—and help you thrive in your next chapter.
📩 Book online to schedule your free discovery call to find out more.

https://naturopathy-and-me.simplecliniconline.com/diary