Kiera Hinshaw Naturopath

23/06/2026

Bone building is becoming a much bigger focus for women… and I’m really here for it!

I’m seeing more women requesting DEXA scans earlier in life, just to get a baseline of their bone density.

And honestly? That’s such a proactive, empowered step.

Because bone health isn’t something we want to think about *after* a fracture or diagnosis — it’s something we build quietly over years.

The good news is, we can absolutely influence it.

But here’s something many people don’t realise:

Bone health isn’t just about calcium or supplements.

It’s about movement and load.

There are 3 key types of exercise we need for strong bones:

💪 **1. Weight-bearing exercise**
Think walking, jogging, hiking, dancing — anything where you’re loading through your bones.

✨ Bonus: adding “impact” like jumping or hopping gives bones a healthy “jolt” that stimulates growth.

🏋️ **2. Muscle strengthening exercise**
Resistance training is essential. Muscles pull on bone, and that stress helps bones stay strong and dense.

🧘‍♀️ **3. Balance + learning how to fall safely**
This is the one most people overlook.

Improving balance helps reduce fall risk, and learning how to fall properly can significantly reduce injury risk.

You can work on this with a physiotherapist or exercise physiologist.

And something that underpins all of this?

Core strength.

A strong core supports balance, posture, and stability — all of which feed into long-term bone health.

Bone density isn’t built in a supplement bottle.

It’s built through:
✨ daily movement
✨ strength training
✨ impact loading
✨ balance and stability work

The earlier we start, the better the foundation we create for later life and longevity.

21/06/2026

Aldi has arrived in town and I'm not going to lie... I am pretty excited 😄

As a naturopath (and a mum who packs lunchboxes every week), I'm always on the lookout for convenient snack options that don't contain a long list of unnecessary ingredients.

On my Aldi browse, I found a couple of snacks that caught my eye 👇

**Coconut Clusters**

These were a pleasant surprise.

One thing I loved was seeing a coconut snack without added sulphites. Sulphites are commonly used as preservatives in dried fruit and coconut products, and while some people tolerate them perfectly well, others can be quite sensitive.

Plus, they're crunchy, convenient, and make a great lunchbox addition.

**Roasted Mixed Nuts**

Another win!

What stood out to me was that they were roasted without added vegetable oils.

Many packaged nuts are coated in refined seed oils during processing, so it's always nice to find a simpler option where the nuts are allowed to speak for themselves.

Nuts are a fantastic source of:
✨ healthy fats
✨ protein
✨ minerals
✨ fibre

Making them a great snack for growing kids and busy adults alike.

Now, are these the only snacks I recommend?

Of course not.

Whole fruit, boiled eggs, yoghurt, cheese, and homemade options are still staples in our house.

But sometimes life is busy, lunchboxes need filling, and convenience matters.

When that happens, I love finding packaged foods with simpler ingredient lists that make healthy choices a little easier.

Have you found any Aldi gems lately? I'd love to hear your favourites 👇

19/06/2026

Calcium doesn't work alone!

When most people think about bone health, they think:

"Maybe I should take a calcium supplement."

But nature rarely gives us nutrients in isolation.

Foods contain a whole team of vitamins, minerals, and cofactors that work together to support health.

When we reduce that down to a single nutrient, we can sometimes miss the bigger picture.

For calcium to be properly absorbed and utilised, it relies on a number of important cofactors, including:

✨ Magnesium
✨ Vitamin D
✨ Vitamin K2
✨ Boron
✨ Silicon

Think of calcium as the bricks needed to build a house.

The other nutrients are the builders, tradies, and project managers making sure those bricks end up in the right place.

Without the right support, calcium may not be used as effectively by the body.

This is one of the reasons I always prefer to look at bone health as a whole-body picture rather than focusing on a single nutrient.

Strong bones are built through:
💪 adequate protein
🏋️ resistance training
🥛 calcium-rich foods
☀️ Vitamin D
🥜 supportive minerals and cofactors

It's rarely one magic nutrient, it's the combination that matters.

Got questions? Drop them below for me 👇

18/06/2026

🥳How lucky are we! Last week Kiera Hinshaw Naturopath came to chat with the Masterclass for Mums. Her session, which focused on Moods, Energy and Hormones, was a beautiful blend of science, feminism and feminine energy. 💟🩷

☀️❄️Kiera stepped us through the seasons of our cycle, showing us how our hormones impact energy, and how to nourish our body with food, rest and movement across our cycle. To which many of the mums said – why aren't we taught this stuff in school? 💯💯

🧐The funding that goes into women's health research and women's brain research is staggeringly low – and yet, as Kiera pointed out, we're now 51% of the population.

🤕🫶During the session we also spoke about menstrual migraines, PMS and PMDD. Kiera reminded us that what many of us suffer through as our ‘normal’ - doesn't have to be. As a naturopath, Kiera shared lifestyle tweaks, foods and supplements that can be incredibly beneficial in supporting our hormone function, mood and energy.

💜💝This was such a beautiful hybrid session, and the mums online and in the Motherhood and Matrescence office certainly gained lots of insights. Thank you for helping us close the gap in women's health Kiera Hinshaw Naturopath!

Mandy x

18/06/2026

Do you actually need a calcium supplement?

You might be surprised by my answer, not necessarily.

One of the first things I like to assess is whether you're already getting enough calcium through your diet.

Many people assume they're low, while others are taking supplements without ever checking whether they need them.

A really simple way to find out is by using a food tracking app like 'Cronometer' for a few days.

It can show you:
✨ your calcium intake
✨ protein intake
✨ iron
✨ magnesium
✨ zinc
✨ and many other key nutrients

For most adults, we're aiming for around '1000mg of calcium per day' from food and/or supplements.

The best part?

You can get a realistic picture of what you're actually eating by using an app, rather than guessing.

I often find that before we add another supplement, there are opportunities to improve the foundations:

▪ calcium-rich foods
▪ adequate protein
▪ nutrient-dense meals
▪ strength training

Supplements absolutely have their place, but they're called supplements for a reason.

First, let's see what's already on your plate!

Have you ever tracked your nutrients? You might be surprised by what you find.

17/06/2026

A beautiful morning presenting on hormones!

🥳How lucky are we! Last week Kiera Hinshaw Naturopath came to chat with the Masterclass for Mums. Her session, which focused on Moods, Energy and Hormones, was a beautiful blend of science, feminism and feminine energy. 💟🩷

☀️❄️Kiera stepped us through the seasons of our cycle, showing us how our hormones impact energy, and how to nourish our body with food, rest and movement across our cycle. To which many of the mums said – why aren't we taught this stuff in school? 💯💯

🧐The funding that goes into women's health research and women's brain research is staggeringly low – and yet, as Kiera pointed out, we're now 51% of the population.

🤕🫶During the session we also spoke about menstrual migraines, PMS and PMDD. Kiera reminded us that what many of us suffer through as our ‘normal’ - doesn't have to be. As a naturopath, Kiera shared lifestyle tweaks, foods and supplements that can be incredibly beneficial in supporting our hormone function, mood and energy.

💜💝This was such a beautiful hybrid session, and the mums online and in the Motherhood and Matrescence office certainly gained lots of insights. Thank you for helping us close the gap in women's health Kiera Hinshaw Naturopath!

Mandy x

16/06/2026

One of the biggest misconceptions I see around bone health?

That building strong bones is all about calcium.

The reality is a little more interesting 👇

Bone is approximately **50% protein by volume**.

The other half is made up of minerals, with calcium being one of the major players.

Think of protein as the framework of a house.

Without the frame, there's nowhere to put the bricks.

Without adequate protein, the minerals don't have the structure they need to build and maintain healthy bone.

This is why I don't look at calcium in isolation.

For strong bones, we need:
💪 adequate protein
🏋️ strength training
🥛 calcium-rich foods
☀️ supportive nutrients and lifestyle factors

And speaking of bone health...

I recently had a client return for a follow-up DEXA scan after 12 months of focusing on:
✨ increasing strength training
✨ consistently eating higher amounts of protein
✨ including calcium-rich foods regularly

The result?

Her osteoporosis in the spine had reversed! That is amazing!

Now, every person is different and results can vary, but stories like this are such a beautiful reminder of what can happen when we focus on the foundations.

Bone health isn't built from a calcium tablet alone.

It's built through the daily habits that give your body the tools it needs to create strong, resilient bone for the long term.

13/06/2026

Let's talk collagen!

One of the reasons I love collagen protein powder is that it takes us back to something our grandparents did naturally,eating the whole animal.

Traditionally, people ate far more "nose to tail", making use of connective tissues, skin, bones, and other nutrient-rich parts of the animal that are often discarded today.

Collagen is derived from beef connective tissues, making it a great example of using more of the animal rather than letting valuable nutrients go to waste.

I also love the environmental aspect of this approach. Using parts that might otherwise be discarded is a much more sustainable way of producing food and supplements.

From a practical perspective, collagen protein powder is also one of the easiest ways to increase your daily protein intake.

Simply add it to:
☕ coffee
🥤 smoothies
🥣 yoghurt
🍓 breakfast bowls

For busy mums, professionals, and anyone struggling to hit their protein targets, convenience matters.

I often talk about getting back to the foundations before reaching for lots of supplements.

Protein is one of those foundations.

And if you're finding it difficult to get enough through food alone, a quality collagen protein powder can be a simple and delicious way to bridge the gap.

One of my favourites is the collagen range from ATP Science NOWAY®, which I stock in clinic.

Message me for more details,
Kiera

09/06/2026

Fatigue is one of the most common reasons women walk through my clinic doors.

While social media would have you believe the answer is always a new supplement, that's not usually where I start.

One of the most common patterns I see?

Women simply aren't eating enough protein.

Protein isn't just for athletes or people trying to build muscle.

It's essential for:
✨ energy production
✨ hormone health
✨ muscle maintenance
✨ blood sugar balance
✨ recovery and resilience

Yet many women are having:
☕ coffee for breakfast
🥗 a light lunch
🍽️ and trying to catch up at dinner

Then wondering why they're exhausted by 3pm and craving a sugary treat!

Fatigue is a symptom, not a diagnosis.

Sometimes the answer isn't another supplement on the shelf.
Sometimes it's what's missing from the plate.

As a general guide, I like women to aim for around 1 gram of protein per kilogram of body weight per day.

For a 70kg woman, that's approximately 70g of protein daily.

Simple changes can make a huge difference:
▪eggs at breakfast
▪quality protein at lunch and dinner
▪protein-rich snacks when needed

Before spending hundreds of dollars on supplements, it's worth asking:

Am I actually giving my body the building blocks it needs?

The foundations matter. Send me a DM if you know you need help getting yours right,

Kiera

04/06/2026

Perimenopausal women... can we talk?

If you've spent any time on social media lately, you've probably been told you need:

✨ magnesium
✨ creatine
✨ collagen
✨ protein powder
✨ MHT
✨ progesterone cream
✨ adrenal support
✨ liver support

And that's before breakfast!

The amount of information being thrown at women in their 40s and 50s is overwhelming.

Whilst some of it is excellent, most of it isn't.
Most women are left wondering, "What do *I* actually need?"

This is exactly why I've created my new **Perimenopause Package**.

Rather than guessing, supplement hopping, or trying the latest trend, let's find out what's happening in your body.

For $350 (saving of $30) you'll receive:

▪An initial health and hormone review
▪Guidance on exactly which blood tests to order
▪Advice on the correct timing of hormone testing within your cycle
▪A follow-up consultation to review your results in detail
▪A personalised plan to support your hormones

One of the biggest mistakes I see is hormone testing being done on the wrong day of the cycle, which can make results difficult (or impossible) to interpret accurately.

I also look at your results through the lens of optimal health, not simply whether they're sitting somewhere within a broad reference range.

From there, we can build the foundations:
✨ nutrition
✨ sleep
✨ stress support
✨ movement
✨ nutrient status
✨ hormone balance

MHT can be a wonderful tool when it's needed, but it's not the starting point for every woman.

Sometimes the body is asking for support long before medication is required.

If you're feeling flat, exhausted, moody, waking at 3am, struggling with weight changes, brain fog, or simply not feeling like yourself anymore, this package was created for you.

Comment "PERIMENOPAUSE" or send me a message and I'll send you the details.