Gia Stewart Dietitian

Gia Stewart Dietitian Women’s Health Dietitian - specialising in fertility, perimenopause, menopause, PCOS and endometriosis.

Accredited Practising Dietitian
Fertility Dietitian
Nutritionist
HCANZA - Accredited Health Coach
Bariatric Dietitian
Trained on the use of a low FODMAP diet for IBS by Monash University

Want to learn what food is nutritious and can support your symptom reduction through perimenopause?I have a free recipe ...
08/09/2026

Want to learn what food is nutritious and can support your symptom reduction through perimenopause?
I have a free recipe resource on my site that gives you education and meal inspiration to get you started. Grab your copy through the link in my bio!

Are you fuelling yourself right before your workout?What you eat before exercise can help support your energy and perfor...
07/09/2026

Are you fuelling yourself right before your workout?

What you eat before exercise can help support your energy and performance — but not every workout needs the same fuel.

What you need depends on when you're training, when you last ate, the intensity and duration of your workout, and what your gut comfortably tolerates.

💪 Heading into a harder workout?
Think strength training, a gym/HIIT class, CrossFit, intervals, a harder run, cycle or longer training session.

If it’s been a few hours since you last ate, having some carbohydrate before training can provide readily available energy.

Keep it simple, particularly if you're eating close to your workout:
🍌 Banana
🍞 Toast or rice cakes with honey/jam
🥣 Yoghurt + fruit
🥤 Small fruit smoothie

🚶‍♀️ Going for a lighter session?
Think walking, gentle Pilates, yoga, stretching or an easy bike ride. You may not need anything extra beforehand, particularly if you've eaten adequately across the day.

And remember, there isn't one perfect pre-workout snack.
What works for you will depend on your training, timing, overall nutrition, goals and digestion.

If you're training regularly, a dietitian can help you work out what, how much and when to eat to suit you.✨

07/09/2026

Ever wondered why quick fixes rarely last? There's real science behind it. 👇

Research shows more than half of people regain lost weight within two years of a rapid weight-loss approach, and over 80% within five years.

Here's what's actually happening:

🔹 When you lose weight quickly, your body responds by slowing down the number of calories it burns at rest, and increasing hunger hormones while reducing the ones that make you feel full. In simple terms: your body senses a big, fast change and tries to push you back to where you started.

🔹 On top of that, new habits take real time to become automatic — research shows this is usually somewhere between two and five months, depending on the person and the habit. Crash approaches don't give the brain enough time to properly adjust.

This is exactly why gradual, sustainable changes to food, movement and lifestyle consistently outperform quick fixes long term. It's slower, but it works with your body's natural responses instead of against them.

If a quick-fix approach hasn't stuck for you before, this is exactly what the research would predict. 🤍

Save this if you're ready to build something that actually lasts 👆

03/09/2026

Pancakes with a protein upgrade — blending firm tofu straight into the batter with oats and maple syrup gives you a fluffy, filling stack with 15 g of protein per serve.
No powders, no extra steps, just real food blended together. 😋

TOFU PANCAKES Yields 3 servings (3 pancakes each)

INGREDIENTS:
✨400 g firm tofu
✨1.5 cups rolled oats
✨150 ml (⅔ cup) plant-based milk
✨2 tbsp maple syrup
✨1 tsp baking powder
✨Pinch of salt
(batter is very thick! - more milk if needed)

METHOD:
1. Blend all ingredients in a high-speed blender until smooth — thick enough to hold on a spatula, fluid enough to spread slightly.
2. Heat a non-stick pan over medium-high heat with a little oil or butter.
3. Scoop about 60 ml (¼ cup) batter per pancake into the pan and shape into a circle.
4. Cook 2 minutes until set, flip, and cook 1 more minute.
5. Repeat with remaining batter.
6. Serve with maple syrup, yoghurt and fresh fruit.

Nutrition per serving (3 pancakes): 260 kcal | 15 g protein | 7.5 g fat | 35 g carbs | 4.3 g fibre

Are you looking to:✨ optimise your fertility✨ have a healthy pregnancy✨ help your hormones through perimenopause or pm...
01/09/2026

Are you looking to:
✨ optimise your fertility
✨ have a healthy pregnancy
✨ help your hormones through perimenopause or pmos?

If so, this recipe e-book was created with you in mind!
Full of delicious🤤 recipes that are high protein🍗, high fibre🫘 and quick and easy to make⏰!
Grab your copy through the link in my bio today.😋

Ever wonder why your gut tends to fluctuate? Can't pinpoint what symptoms are making it worse/better?These tips may help...
31/08/2026

Ever wonder why your gut tends to fluctuate? Can't pinpoint what symptoms are making it worse/better?
These tips may help you dig deeper! 🧐
Want to learn more nutrition tips individualised to you? Book your free discovery call with me, a Women's Health Dietitian, through the link in my bio today.

30/08/2026

You may have already heard — back in May 2026, PCOS was officially renamed. 📢

It's now called Polyendocrine Metabolic Ovarian Syndrome — PMOS — following a global consensus process involving over 22,000 patients, researchers and clinicians, published in The Lancet and backed by major bodies including the Endocrine Society.

Why the change? "Polycystic o***y syndrome" was misleading — many women with this condition don't have ovarian cysts at all, and for years that led to missed and delayed diagnoses.

The new name reflects five things this condition actually involves: 🔹 Endocrine — imbalances across multiple hormones, not just reproductive ones 🔹 Metabolic — insulin resistance and higher risk of type 2 diabetes and cardiovascular disease 🔹 Reproductive — effects on fertility and ovulation 🔹 Dermatological — skin symptoms like acne and excess hair growth 🔹 Psychological — higher rates of anxiety and depression

The diagnostic criteria haven't changed. What has changed is the recognition that this is a whole-body hormonal and metabolic condition — and treatment needs to reflect that.

I've gone into more detail on the blog if you want the full picture — link in bio. And if you've been managing PCOS/PMOS and want support tailored to you, I'd love to help. 🤍

Save this to share with someone who needs to hear it 👆

Here are some lifestyle choices that might be making your gut health worse:1. Chronic Stress 😖2. Poor sleep💤3. Heavy alc...
28/08/2026

Here are some lifestyle choices that might be making your gut health worse:
1. Chronic Stress 😖
2. Poor sleep💤
3. Heavy alcohol intake🍻
4. Unbalanced dietary patterns🍔🍟

Want to learn more individualised gut health nutrition strategies that work? Book your free discovery call with me, a Monash certified Dietitian through the link in my bio.

27/08/2026

Raise your hand if you can relate ✋

Let me know if you try any of these constipation-ease tips and leave your tried and trie tips below for others!

Address

2/89 Manning Street
Kiama, NSW
2533

Opening Hours

Monday 9am - 4pm
Wednesday 9am - 5pm
Thursday 9am - 8pm
Friday 9am - 5pm

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