In the ever-evolving landscape of dietary interventions, intermittent fasting (IF) has surged in popularity as a tool for weight management, metabolic health, and longevity. Far from a fleeting trend, IF involves cycling between periods of eating and fasting, leveraging the body's natural metabolic rhythms to promote cellular repair and energy efficiency. As a certified practising nutritionist (CPN), I have witnessed firsthand how IF can transform lives, when approached mindfully. However, its efficacy and safety vary significantly by individual factors, including sex, age, underlying health conditions, and exercise habits. This article delves into the robust science underpinning IF, explores its diverse protocols, examines gender-specific responses, highlights risks particularly for women, and evaluates its role in managing chronic diseases. Drawing on recent systematic reviews, clinical trials, and my own client observations, this article will equip you with the knowledge to decide if IF aligns with your wellness goals.

As a certified practising nutritionist, I frequently encounter women in their 40s and 50s seeking guidance on hair thinning, reduced volume, and overall diminished hair quality. These concerns often emerge during a transitional phase of life, where hormonal shifts, lifestyle factors, and underlying health issues intersect. Hair growth is a complex process influenced by the hair follicle cycle, which includes growth (anagen), transition (catagen), and resting (telogen) phases. Disruptions in this cycle can lead to noticeable changes, such as diffuse shedding or finer strands. In this article, I will explore evidence-based factors that can impact hair growth in women, with a particular focus on perimenopause, its effects on thyroid health, and how thyroid function ties into hair quality. Drawing from current scientific research, I’ll cover hormonal, nutritional, stress-related, medication-induced, and genetic influences.

At FROM WITHIN we are passionate about helping clients harness the intricate connections between nutrition, lifestyle, and holistic health. One of the most fascinating systems in the body is the vagus nerve, often called the "wandering nerve" due to its extensive reach. This cranial nerve plays a pivotal role in regulating everything from heart rate to digestion, and it’s a key player in the gut-brain axis, the bidirectional communication pathway between your digestive system and brain. In this article, we explore what the vagus nerve is, evidence-based methods to stimulate it, and its profound benefits for the gut-brain axis. Backed by scientific research, we aim to empower you with practical, actionable insights to enhance your wellbeing from within.

In the ever-evolving landscape of weight management and metabolic health, GLP-1 agonists e.g., Ozempic, Wegovy, and Mounjaro have captured widespread attention. As a certified practising nutritionist (CPN) at FROM WITHIN, I’ve seen firsthand how these medications can transform lives when used appropriately. However, they’re not a magic pill, they require careful integration with lifestyle changes, particularly nutrition, to achieve sustainable results. In this article we explore what GLP-1 agonists are, who should consider them, the critical role of working with a nutritionist, and the potential negative effects if not used correctly. Backed by scientific evidence, we aim to provide balanced insights to help you make informed decisions about your health journey. Whether you’re struggling with obesity, type 2 diabetes, or related conditions, understanding these medications is key.

At FROM WITHIN, I frequently encounter clients who are passionate about whole-food nutrition but feel uncertain when they hear terms like "anti-nutrients." Many wonder if these compounds in everyday plant foods, such as spinach, beans, or grains, are quietly undermining their health, contributing to fatigue, digestive discomfort, or nutrient shortfalls. These questions often arise alongside broader goals of enhancing energy, gut health, or overall vitality. As a certified practising nutritionist (CPN), I approach this topic with a balanced, evidence-based lens: anti-nutrients are natural elements of plant-based foods that can influence nutrient absorption, but their effects are often manageable and context-dependent. This article explores what anti-nutrients are, evaluates whether they warrant concern based on current research, and outlines practical, personalised strategies to minimise their impact, helping you nourish your body from within, confidently and holistically.

Have you ever felt bloated, fatigued, or inexplicably irritable after a meal? These could be signs of food intolerances, subtle yet pervasive disruptors of health and wellbeing. As a practising certified nutritionist (CPN), I've seen countless clients transform their lives by identifying and addressing these issues. At FROM WITHIN, we specialise in personalised nutrition plans that incorporate evidence-based approaches to uncover hidden triggers. In this article, we'll explore what food intolerances are, their negative impacts on physical and mental health, including effects on the gut-skin axis, gut-brain axis, and our immune system, and how simple changes can restore balance. Drawing from recent scientific research, we'll uncover why ignoring these intolerances can lead to chronic issues and how proactive steps can put you back on track.

At FROM WITHIN, integrative oncology means helping you navigate side effects, preserve strength and function, and move toward survivorship with confidence and in close partnership with your oncology team. The approach is safety‑first, evidence‑informed, and highly personalised. Nutrition, practical mealtime strategies, sleep and stress support, and carefully chosen complementary tools are integrated to care for the whole person, never compromising medical treatment (Arends et al., 2017; Rock et al., 2022).

At FROM WITHIN, I often meet people who feel “wired and tired,” wake unrefreshed, ride waves of cravings and energy dips, or notice gut flare‑ups when life gets busy. Many have a sense that stress or past pressures are still echoing in the body. A helpful way to understand this is through your stress‑response network—especially the hypothalamic–pituitary–adrenal (HPA) axis—alongside a polyvagal lens that explains how the nervous system prioritises safety. This article keeps the science clear but practical: it outlines what the HPA axis does, how chronic stress can nudge it off‑rhythm, why that can show up in your gut, sleep, mood, and metabolism, and how evidence‑based nutrition and gentle lifestyle anchors can support you back toward steadier energy and resilience.

As a clinical nutritionist, I often emphasise the liver’s critical role in maintaining overall health. The liver is a powerhouse organ responsible for detoxification, metabolism, and nutrient storage. Liver enzyme tests are an essential diagnostic tool that provides insights into liver function and systemic health. At FROM WITHIN, we explore commonly tested liver enzymes, including the significance of the AST/ALT De Ritis ratio, what their levels indicate, the impact of common medications on liver health, and evidence-based dietary, lifestyle, and nutraceutical strategies to support optimal liver function.

Iron is a critical mineral for human health, playing a pivotal role in oxygen transport, energy production, and immune function. Iron studies, a panel of blood tests, provide essential insights into iron metabolism, helping clinicians assess health status and guide treatment. At FROM WITHIN we explore the components of an iron panel, their implications for health, how iron is transported in the body, why it is essential, the consequences of iron deficiency, and why supplementation should only be managed by healthcare professionals due to the risk of iron toxicity.

As global life expectancy rises, dementia has emerged as a pressing public health challenge, affecting over 50 million people worldwide (World Health Organization, 2020). Dementia, a syndrome characterised by cognitive decline severe enough to impair daily functioning, is most commonly caused by Alzheimer’s disease (AD), followed by vascular dementia (VaD). Ageing remains the primary risk factor, but recent evidence highlights the interplay of genetic predispositions, such as the apolipoprotein E (APOE) gene, and modifiable metabolic risk factors. At FROM WITHIN, we explore the latest evidence on dementia risk, the role of the APOE gene, metabolic contributors, and evidence-based strategies to mitigate risk.

Carbohydrates have been unfairly demonised in recent years, with many popular diets promoting the idea that "all carbs are bad" for health. This oversimplification has led to widespread confusion, causing people to avoid carbohydrates altogether, often to the detriment of their wellbeing. At FROM WITHIN, we aim to set the record straight by highlighting the critical role that complex carbohydrates play in supporting optimal health and addressing the myths surrounding carbohydrate consumption. We explore why complex carbohydrates are essential, how they differ from simple carbohydrates, and why blanket statements about carbs being "bad" are misleading.

As a clinical nutritionist, I frequently work with clients concerned about their metabolic health, especially as they age. Insulin resistance, a condition that becomes more common with advancing age, is a critical factor in the development of chronic diseases such as type 2 diabetes and cardiovascular disease. Key biomarkers including HbA1c, fasting insulin, and C-peptide provide valuable insights into metabolic health and guide interventions to promote healthy aging.

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder marked by persistent inattention, impulsivity, and/or hyperactivity that impacts daily functioning (American Psychiatric Association, 2013). In Australia, ADHD diagnoses are increasingly common among children and adults, prompting exploration into effective management strategies. As a clinical nutritionist, I have observed compelling evidence that nutrition, lifestyle, and nutraceutical interventions, particularly those targeting the gut microbiome, can support individuals with ADHD.

As we age, many of us notice changes in our vision, particularly around the age of 50. Tasks such as reading fine print or working on a computer become challenging, often requiring us to hold objects farther away or squint to focus. This phenomenon, known as presbyopia, is a natural part of aging and can be managed effectively. At FROM WITHIN, we have seen how lifestyle, diet, and proactive care can support eye health and potentially delay or mitigate vision changes. Today, we explore why reading glasses become necessary around age 50, and the science behind age-related vision changes, providing evidence-based strategies to keep your eyes in optimal condition.

Perimenopause and menopause bring profound changes to a woman’s body, with midsection weight gain being a common and frustrating concern. This visceral fat accumulation affects appearance, self-esteem, and health, increasing risks for metabolic disorders. At FROM WITHIN, we explore the causes of this weight gain, emphasising the role of clinical nutritionists in addressing it internally, the insights provided by functional testing such as the DUTCH test, and the critical interplay of hormones, metabolic health, lean muscle mass, stress, sleep, and diet.

At FROM WITHIN, we believe that true health extends beyond nutrition, it encompasses the mind, body, and spirit. Our holistic approach integrates evidence-based lifestyle strategies such as meditation, breathwork, cold and hot therapy, and mindfulness to help our clients manage stress, anxiety, and other mental health challenges. In today’s fast-paced world, mental health issues are increasingly common, but research shows that these practices can offer powerful, accessible tools for fostering resilience and wellbeing. Today, we explore the science behind these practices and how they can support your mental health journey.

Perimenopause, the transition to menopause, often catches women off guard, especially when symptoms are subtle or absent. Many women are unaware of the “invisible” effects of fluctuating hormones on heart, bone, and brain health, leading to confusion about whether Hormone Replacement Therapy (HRT) is necessary if they feel fine. At FROM WITHIN, we aim to clarify the benefits of HRT, particularly bioidentical forms, to empower women to make informed choices. Alongside HRT, targeted nutrition and supplementation strategies can further support health during this life stage, addressing both silent risks and any emerging symptoms.

Thyroid disorders, including hypothyroidism, hyperthyroidism, Hashimoto’s thyroiditis, and Graves’ disease, impact millions of people worldwide, disrupting metabolism, energy, and wellbeing. At FROM WITHIN, we specialise in evidence-based, personalised strategies to support thyroid health. Today we explore the effects of thyroid conditions and how targeted nutrition, supplementation, and lifestyle choices can transform your health. If you’re struggling with thyroid issues, we invite you to book a consultation to create a personalised plan for optimal wellness and long-term health.

Anxiety disorders are among the most prevalent mental health conditions globally, affecting millions of individuals across age groups. Recent research has demonstrated the intricate relationship between anxiety and the gut-brain axis, a bidirectional communication network linking the gastrointestinal system and the brain. This connection has significant implications for both mental and physical health, particularly in the context of the digestive system. In Australia, the “anxious generation”, a term often used to describe younger cohorts, particularly Generation Z and younger Millennials, faces a troubling trend of rising anxiety and associated health issues. At FROM WITHIN we specialise in addressing these challenges through personalised nutrition strategies.