Alethea Mills Nutrition

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Alethea Mills Nutrition

I am a degree qualified nutritionist recently completing a Bachelor of Health Science in Nutritional and Dietetic Medicine on the Gold Coast.

21/05/2026

Half marathon road trip extravaganza ✨
We ate, drank, ran, recovered, drove and discovered a beautiful pocket of Victoria.

Stop over in Geelong with dinner at Nectar. A stop off at for lunch at Morta Deli in Torquay then on to Wye River with incredible accommodation overlooking Great Ocean Road (thanks Anita 🤍). Food here was all about the half marathon before and after (will do a post on that for the few people who asked).

Great Ocean Road run was awesome, I really loved it! It was Ben’s first ever half and he smashed it 💥

Next stop Port Fairy and we all loved it! An unexpected delicious fresh meal at a pub, restaurant was called The Stump.

Then off to Daylesford, I’ve been there before and still love it 😍 We did a sauna and bath hour to help the tired muscles but mostly ate 😉 Highly recommend Bar Merenda, Bistro Terroir and the anchovy toast and wine at Winespeake 🙌🏼 Delicious pastries and coffee at Wombat Hill Cafe. Thanks for all the Daylesford tips .aware 🙏🏼

Big thanks to who held down the house, dog and reno while I was away, we missed you ❣️

17/05/2026

23km of the Great Ocean Road done 🌊🏃🏼‍♀️

I like having goals. I actually love having something to work towards and the structure of training. I like having a reason to train. A reason to show up.

The legs felt good today. Even with those hills I beat my Queenstown half time 😅 Huge thanks to for building my strength and for guiding us through!

Went from gale force winds and pouring rain before the start, then clearing to just a few showers and actually ending up being a cracker day!

Pre-race fuel looked like:
🥣 ~20g Coco Pops
🥤 1/3 bottle Rokeby Chocolate
🍯 Crumpet with honey

Race fuel:
⚡️ Clif Bloks Salted Margarita every 30 mins
⚡️ Swapped to Precision Fuel later on

Only around 30g carbs/hour for me today, which is lower than I’d normally aim for, but my gut still hasn’t fully recovered after antibiotics so this felt like my happy place to keep energy stable without upsetting my stomach.

Post-race was:
🥤 The rest of the Rokeby
🥔 Chips (the salt tasted AMAZING)
🍔 Chicken burger for lunch
🥗 Leftover roast chicken, veggies, fresh salad and a mandarin for dinner.

A good reminder that sports nutrition doesn’t need to be “perfect” nutrition.

👇🏼What’s your go-to race fuel and favourite post-race food?

07/05/2026

Absolute legend 🙌🏼

20/04/2026

Antibiotics are sometimes necessary (I’ve just been on a course after emergency dental surgery 😩), but they don’t act in isolation.
They reduce microbial diversity, disrupt beneficial species, and can impact things like short-chain fatty acid production which plays a big role in gut barrier/lining, immune function and inflammation regulation.

This is why some common symptoms like diarrhoea, bloating, or changes in digestion occur while taking them and can still happen when they are finished. Even without symptoms there can be changes in the microbiome.

I always say it is an absolutely necessity, do not take antibiotics if not 100% necessary and always finish the course when you do have them.

What I recommend to support you gut:
 💊 Saccharomyces boulardii to reduce antibiotic-associated diarrhoea + ensure probiotics are taken at least 2hrs away from antibiotics. 🦠 Feed the beneficial microbes with a fibre like PHGG + polyphenol-rich foods 🫐Use targeted multi-strain probiotics during/after antibiotic use + increasing plant diversity 🥑Include nutrients to support the gut lining (glutamine, zinc carnosine, vitamins A + D, anti-inflammatory support)

It doesn’t need to be excessive but offering your gut no support while using antibiotics will lead to longer term gut issues.The microbiome is resilient, but it does need support.

If your gut tends to struggle after antibiotics, or symptoms linger longer than they should, that’s usually a sign you need a more personalised approach.

Feel free to reach out if you want support with that 💚

14/04/2026

Snippet of a beautiful weekend away to celebrate a birthday of a good friend. I am so glad we crossed paths all those years ago when studying Alyse Co-cliff | Nutritionist 🤍

Three nights in Hobart with good friends, food, wine and a cheeky 15k run. Cannot recommend Tolpuddle and Mona enough 🙌🏼

Andrew Raines Well Nourished®️ | HEALTHY RECIPES Alyse Co-cliff | Nutritionist a wonderful time 🙏🏼🙏🏼

06/04/2026

If you are training regularly and your body still feels flat, tired, or not quite right, underfueling needs to be on your radar.

RED-S can affect recovery, hormones, bone health, performance and mood, and it is more common in active people than many realise.

This is not just about eating more. It is about making sure your intake matches your training and your physiology.

The full blog breaks down the signs, the red flags 🚩that I look for in a consult and the starting points.

▶️ Send this post to your training buddies.

👀 Read the full blog via the link - https://aletheanutrition.net.au/red-s-and-low-energy-availability/

22/03/2026

Girls weekend 🧘 We had a little trip down south and it was perfect 💕 Delicious food (always), chats, laughs, yoga, beach walks, swims, run and sleep, caught up on a lot of that. Lennox was a perfect spot for a lowkey few nights away x

16/03/2026

18km of trails yesterday at Daisy Hill 🌿🏃‍♀️
My favourite trail event close to home. This year I did the longer course and it was a wee reminder that trails are a different beast to road running.
After more road training recently, the trail feels harder than the usual long runs. Trails have a way of testing you from your cardio fitness. balance, physical and mental strength for those hills 😂

Strength training has helped a lot thanks And learning a few downhill running tips recently definitely paid off, even though I’d still choose an uphill any day over a steep downhill (I know… weird 😂). I’ve been joining my friend on her run plan from and he is 👌🏼👌🏼

Lead up wasn’t exactly ideal this week. Big work days, house renos and not a lot of sleep. But there’s something about trail running and the trail community that takes the pressure away. It’s just people, nature, and moving your body.

Also a little reminder that sports nutrition doesn’t always look “perfect” it just needs to work. A conversation I have often in clinic, what I’d eat on an event day is not what my nutrition is other days. I’m looking for high carb low fibre on event days!

Yesterday’s nutrition:

Morning
🍞 Slice of honey toast
🥣 20g coco Pops with high-protein low-fat milk
☕ Cold brew coffee (not something I usually do and I can say my recommendation of don’t try new things on race/comp day is true, you’d think I’d take my own advice 😂)

On course
🍬 Precision Fuel Mint & Lemon Chew
🍉 Clif Blok Salted Watermelon
💧 Koda Electrolyte

Trail pacing is slower than road so I tend to fuel a little less often and less carb than during road events.

Tell me in the comments what works for you?

🌿🏃‍♀️

05/02/2026

Do you think about where your food comes from? 🤔

The quality of what we eat will impact our health, how we feel and who we are supporting financially with our hard earned dollars 💸

After being vegetarian for over a decade it was an important part of my shift back to being an omnivore that the quality of food I was consuming was good.

We fill our chest freezer with local seafood and seafood from for the wild caught salmon - if you’ve never had wild caught, please try it, you will never go back!

We buy our beef from a local farmer who raises and feeds cattle in a manner that I am comfortable with and I much prefer I can financially support a local farmer directly than a supermarket. And it is waayyy cheaper!

We buy our eggs, chicken, liver and any meat top ups from and 🥚

21/01/2026

Things I genuinely don’t care about as a nutritionist 🍏

Not because they’re all bad, but because they’re meaningless without good foundations.

Cold exposure won’t fix underfueling.
Greens powders don’t replace vegetables.
Data doesn’t replace body awareness.
Weight loss isn’t impressive if health is compromised.

Real progress looks boring:
🥑Eating enough.
😴 Sleeping better.
🧘🏼‍♀️Recovering properly.
🤸🏼‍♂️Training in a way your nervous system can tolerate.

Fed bodies perform better.
Regulated nervous systems recover faster.
And health that lasts doesn’t need constant new trends.

Save this if you need this little reminder x

Address

Gold Coast, QLD
4220

Website

https://aletheanutrition.net.au/

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