Elizabeth Pattalis

Elizabeth Pattalis Sustainable weight loss and intuitive eating nutritionist / Mental health/ Plant based. Registered I run an online clinic helping clients find food freedom.

Hi, I'm Elizabeth your sustainable weight loss and intuitive eating nutritionist.

Choosing the right magnesium isn’t just about buying the first bottle you see. Different forms can be better suited depe...
16/06/2026

Choosing the right magnesium isn’t just about buying the first bottle you see.

Different forms can be better suited depending on whether your focus is sleep, stress, digestion, energy, muscles or overall magnesium support.

A common mistake is assuming a normal blood test means magnesium levels are perfect, but magnesium status can be more complex than that.

Need help choosing the right magnesium, dose, or understanding what your body may need?

Book a consultation. Aust Wide.

Fatigue is one of the most common reasons people seek support, yet there is rarely a single cause.It may be related to n...
09/06/2026

Fatigue is one of the most common reasons people seek support, yet there is rarely a single cause.

It may be related to nutrient deficiencies, blood sugar imbalances, poor sleep, stress, mental overload, digestive issues affecting nutrient absorption, hormone changes, or simply not giving the body the inputs it needs to function well.

The goal isn't to keep chasing energy boosters. It's to understand what is contributing to the fatigue in the first place.

When the underlying factors are identified, the path forward often becomes much clearer.

If you're experiencing ongoing fatigue and would like a personalised assessment, I'd be happy to help.

📍Consultations available Australia-wide.
📩 Book via DM or via ElizabethPattalis.com.

Meal time shouldn’t be a source of stress. Keep it simple.Here is another bunch of meals that I’ve been enjoying lately....
03/06/2026

Meal time shouldn’t be a source of stress. Keep it simple.

Here is another bunch of meals that I’ve been enjoying lately.

• Tomato vegetable stew with butter beans - made in the slow cooker and perfect for colder days.

• Tuna lentil salad - an easy lunch box option. Make ahead and use for lunches across the week.

• Pea and small pasta soup - comforting, quick, minimal ingredients, and surprisingly satisfying.

• Potatoes, silverbeet and eggs - one of those "use what you have on hand" meals. Perfect with some fresh bread.

• Braised greens and cannellini beans - flavoured simply with extra virgin olive oil and salt. So simple, so good. I usually pair it with sourdough.

• Prawn pasta - another quick meal idea when you need protein and dinner fast.

• Mediterranean pasta salad - great for meal prep and easy lunches.

• Breakfast waffles - my first time making waffles and they turned out so well. Recipe below 👇
Waffle recipe:
• 1 banana
• 3/4 cup rolled oats (blended into flour)
• 1 egg
• 2 tbsp arrowroot powder
• 2 tbsp oil
• 1/4 cup milk
• 1 tsp baking powder
• Pinch of salt
Combine ingredients into a batter and let sit for 5 minutes. Lightly grease waffle plates and cook for 5-7 minutes until golden.

DNA testing is currently one of my most requested tests, so I thought I’d explain how it’s used in clinical nutrition.Th...
31/05/2026

DNA testing is currently one of my most requested tests, so I thought I’d explain how it’s used in clinical nutrition.

This approach sits within nutrigenetics, which looks at how your genetic makeup may influence the way you respond to food, nutrients, exercise, and lifestyle factors.

It doesn’t replace the fundamentals like diet quality, sleep, stress management, and lifestyle habits, which still drive the biggest changes. But it can help explain why some people respond differently to the same recommendations.

For example, variations such as FTO may be associated with appetite regulation and body weight response to protein intake, while CYP1A2 can influence caffeine metabolism and tolerance. MTHFR is another commonly discussed gene in relation to folate metabolism and methylation pathways.

The goal is refinement and individualisation.
If you’ve been curious about DNA testing and whether it may be relevant for you, feel free to DM me or head to my website.

Humans are wired with a scarcity bias.We naturally place more value on things that feel limited, restricted or unavailab...
25/05/2026

Humans are wired with a scarcity bias.

We naturally place more value on things that feel limited, restricted or unavailable.

Food is no exception.

The more you tell yourself you “can’t” have something, the more mentally consuming it often becomes. Over time, this can create cycles of obsessing, overthinking, overeating, guilt and starting over again.
This is one reason restrictive dieting so often backfires.

If your relationship with food feels out of control, the answer may not be more discipline.

It may be learning how to remove fear and scarcity from eating.
That’s the foundation of my program, A Course in Normal Eating.

You’ll learn how to move away from:
• food obsession
• binge-restrict cycles
• fear of weight gain
• constant guilt around eating

…towards a calmer, more supportive way of eating that actually feels sustainable.

No foods are off limits.
But when food becomes emotionally neutral again, your body naturally becomes better at self-regulating.

You can enjoy food, nourish yourself, and move on with your day without the constant mental noise.

Use the link in my comments to learn more about A Course in Normal Eating.

Histamine is often associated with allergies, but it also acts as a neurotransmitter involved in the nervous system.This...
17/05/2026

Histamine is often associated with allergies, but it also acts as a neurotransmitter involved in the nervous system.

This is one reason high histamine can sometimes look like:
🔸 anxiety or feeling “wired”
🔸 migraines
🔸 poor sleep
🔸 flushing or skin symptoms
🔸 PMS or mood changes

Hormones play a role here too.

Estrogen can increase histamine activity, which is why some women notice symptoms worsen in early perimenopause when estrogen fluctuations become more common.

Histamine-related symptoms may also increase before a period, when hormonal shifts affect the nervous system.

Progesterone has a protective effect, helping stabilise mast cells and support histamine clearance. As progesterone declines with age, stress, or cycle dysfunction, symptoms may become more noticeable.

High histamine is not only linked to hormones. It may also be influenced by:
🔸 chronic stress
🔸 gut dysfunction
🔸 high histamine foods
🔸 food intolerances or sensitivities
🔸 environmental triggers

Diet and lifestyle can play a role in reducing overall histamine load and improving resilience.

For 1:1 consultations, send a DM or book directly from the website.

When estrogen, progesterone, or testosterone are “off,” the instinct is often to look for something to fix that single h...
13/05/2026

When estrogen, progesterone, or testosterone are “off,” the instinct is often to look for something to fix that single hormone.
But in clinical practice, isolated hormone issues are rarely isolated in cause.

Chronic stress will disrupt the entire endocrine network.

Cortisol doesn’t act alone. It creates a cascade:
• blood glucose becomes less stable
• thyroid hormone conversion and output can downregulate
• progesterone is often suppressed
• sleep architecture deteriorates
• fat storage patterns shift

Over time, this is what people experience as “hormonal imbalance.”

Not everything requires another round of testing, supplementation, or medication changes. In many cases, the foundation is being overlooked.

Under-eating quality protein, fats, and carbohydrates is a stressor in itself. Then layer external stress on top such as workload, emotional load, poor recovery, and overstimulation. The system adapts the only way it knows how: by prioritising survival over regulation.

The question becomes:
Is this a biochemical problem that needs targeting, or a stress load problem that needs reducing?
Often it’s both, but the order matters.

Regulation starts with inputs:
quality nutrition, nervous system downregulation, movement, sleep consistency, and lifestyle structure that the body can actually adapt to.

If you’re stuck in cycles of symptoms without clarity on where to focus, that’s where structured clinical support matters.
My role is to identify the main drivers, remove the noise, and build a plan based on what will actually shift your physiology long term.

1:1 consultations available for personalised assessment and a targeted health protocol.

You’re not inconsistent.You’ve just repeated the same pattern for so long,�it feels like who you are.Eat well → fall off...
06/05/2026

You’re not inconsistent.
You’ve just repeated the same pattern for so long,�it feels like who you are.

Eat well → fall off → start again.

And every time you go back to being strict,�you reinforce the cycle.

Because extremes don’t create consistency.�They create rebounds.

💛 BALANCED Nutrition is about breaking that pattern, with the right structure and the right support.

This isn’t something you have to figure out on your own.

As an accredited nutritionist, I guide you through:
• building consistency without relying on willpower
• understanding your patterns and triggers
• making decisions that support your body long term

This is a results driven approach, not another diet.
You’re supported, guided, and held accountable every step of the way.

⭐️ Doors close: Today.
Program starts: Monday.

Link in the comments.

If you’re dealing with symptoms that keep getting labelled as “hormonal,” it’s worth zooming out.The liver plays a centr...
04/05/2026

If you’re dealing with symptoms that keep getting labelled as “hormonal,” it’s worth zooming out.

The liver plays a central role in hormone clearance and stress metabolism. When it’s under ongoing pressure eg from lifestyle, stress, under-fuelling, or inconsistent habits - the downstream effects often show up as fatigue, cycle changes, mood shifts, and stubborn weight patterns.

This is not about doing more extreme protocols or cutting more foods.

It’s about improving the inputs your system relies on every single day so your body can actually do what it is designed to do.

⭐️ That’s the focus inside Balanced Nutrition Coaching : building stable foundations that support hormone balance, metabolism, and long-term energy without extremes or guesswork.

Send me a DM to register or visit the link on the comments. Only one day left to register.

Eating intuitively has logic behind it. In an ideal world, you would naturally respond to your body’s cues and eat in a ...
30/04/2026

Eating intuitively has logic behind it. In an ideal world, you would naturally respond to your body’s cues and eat in a way that feels steady, calm, and self-directed.
But most people are not operating in ideal conditions.

Modern lifestyle demands, stress load, disrupted sleep, inconsistent routines, past dieting history, and hormonal influences can all interfere with natural appetite regulation. Over time, this can make “just trust your body” feel confusing rather than empowering.

On the other hand, outsourcing your eating to apps, rigid meal plans, or external rules doesn’t solve it either. It often increases disconnection and removes internal feedback altogether.

The sustainable middle ground is this:
Foundational habits that stabilise your physiology and eating patterns, combined with flexibility that allows for enjoyment, spontaneity, and emotional needs.

This is the approach I teach inside BALANCED Nutrition Coaching. It’s not centred on control or restriction. And it’s not reliant on intuition alone.

It’s about building consistent health-promoting behaviours that eventually run on autopilot, so eating well becomes your default, not something you have to constantly think about or force.

As those patterns become your norm, your sense of identity shifts. You stop “trying to eat well” and start becoming someone who naturally does.

And from there, results tend to follow without constant effort or motivation.

Next round of BALANCED Nutrition Coaching is open. Link in the comments or send me a DM.

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Five Dock, NSW
2046

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