Kiera Hinshaw Naturopath

Kiera Hinshaw Naturopath I help women just like you to find energy, reduce stress, and avoid burnout.

01/06/2026

Iron deficiency is finally getting some mainstream attention, and honestly... it's about time!

Iron deficiency is one of the most common nutrient deficiencies I see, particularly in children and women.

What many people don't realise is that low iron doesn't just affect energy levels.

It can impact:
✨ learning and concentration
✨ memory
✨ emotional regulation
✨ behaviour
✨ sleep
✨ immune function

I've worked with many families who were surprised to discover that their child's struggles with focus, mood, fatigue, or restless sleep were linked to low iron stores.

Children are growing rapidly. Their brains, bones, muscles, and nervous systems all rely on a steady supply of nutrients to function at their best.

Yet studies suggest that up to 50% of children may have suboptimal iron levels.

This is why I always like to investigate nutrient status when kids are experiencing health concerns.

Sometimes the body is asking for support in a way we don't immediately recognise.

Low iron is common.
Normalising feeling exhausted, flat, foggy, or struggling to focus shouldn't be.

It's worth checking!
https://www.youtube.com/watch?v=6Bw236ojLc8

When constipation isn’t improving despite more fibre, more water, and all the “right” things, it may be time to look a l...
29/05/2026

When constipation isn’t improving despite more fibre, more water, and all the “right” things, it may be time to look a little deeper.

One thing we sometimes see with chronic constipation is an overgrowth of certain gut microbes, particularly methane-producing organisms.

These microbes can actually slow gut transit time right down.

Meaning:
✨ food moves more slowly through the digestive tract
✨ bloating often increases
✨ constipation becomes ongoing and stubborn

This is why some people feel like they’ve:

* increased fibre
* drunk more water
* exercised more
* tried every supplement under the sun…

And still aren’t getting results.

The issue may not simply be a lack of fibre.

A gut microbiome test can help identify what’s actually happening within the gut, including bacterial overgrowths and imbalances.

This allows for a much more specific and targeted approach based on your unique test results, gut and health needs.

Please get in touch if you'd like to know more about my microbiome gut testing options,

Kiera

Poor sleep in kids is something I look at closely in clinic.A surprisingly common contributor?Low iron.Things like:✨ tos...
28/05/2026

Poor sleep in kids is something I look at closely in clinic.

A surprisingly common contributor?

Low iron.

Things like:
✨ tossing and turning all night
✨ restless sleep
✨ sleep walking
✨ waking up exhausted even after a full night in bed

Can sometimes be linked back to low iron levels.

Kids are growing rapidly, and iron plays such an important role in:

* growth and development
* oxygen delivery
* energy production
* brain function
* healthy sleep patterns

Iron is also essential for healthy bone growth during childhood.

Sometimes dietary changes are enough, and other times short-term supplementation may be needed to help restore levels properly.

This is why I always like to investigate nutrient status when kids are struggling with health concerns, not just manage the symptoms.

Their little bodies are growing, developing, and using nutrients at an incredible rate.

Often, there’s a reason they’re not feeling or sleeping well, and it's my job to investigate that properly.

Is your child struggling with sleep?

Are you actually eating enough to ovulate? This is something I see more often than people realise.Women eating “healthy”...
28/05/2026

Are you actually eating enough to ovulate?

This is something I see more often than people realise.

Women eating “healthy”…
but unintentionally under-fuelling their body, especially when it comes to carbohydrates.

And over time, this can absolutely impact hormones and ovulation.

Sometimes we’ll even see it reflected in blood work:
✨ low LH (luteinising hormone)
✨ lower T3 thyroid hormone levels
✨ disrupted ovulation patterns

Your body needs to feel *safe* and adequately fuelled to prioritise reproduction, and carbohydrates play a really important role in that.

Despite what diet culture has told us,
carbs are NOT the enemy.

Things like:
🍚 rice
🍞 sourdough bread
🍠 nourishing wholefood carbohydrates

Can be incredibly supportive for hormone health and fertility.

For many women, aiming for at least around 150g of carbohydrates per day can make a significant difference in supporting ovulation and overall hormonal function.

Restriction and under-eating can place stress on the body, and the body will always prioritise survival over reproduction.

Sometimes supporting fertility starts with eating *more*, not less.
Please get in touch with me if you want more info on this,

Kiera

When it comes to fertility… males are 50% of the equation.But so much of the conversation still focuses almost entirely ...
22/05/2026

When it comes to fertility… males are 50% of the equation.

But so much of the conversation still focuses almost entirely on women.

I see so many couples where the female partner has done all the testing, all the supplements, all the appointments, while male health hasn’t really been explored properly.

S***m health matters.
Hormones matter.
Lifestyle matters.

And there are some everyday things that can negatively impact s***m count and testosterone levels that many people simply aren’t aware of.

Things like:

regular cannabis use
frequent use of medications like panadol or nurofen.

This doesn’t mean someone can never use them — but it does mean it’s worth understanding the potential impact, especially when trying to conceive.

Male fertility support can include:
✨ nutrition
✨ mineral status
✨ reducing inflammation
✨ gut health
✨ lifestyle and environmental factors

Fertility should never sit solely on the shoulders of women.

Supporting both partners is where we tend to see the best outcomes.

Vitamin D really is one of those foundational nutrients that impacts SO much more than most people realise!We’re seeing ...
21/05/2026

Vitamin D really is one of those foundational nutrients that impacts SO much more than most people realise!

We’re seeing growing evidence for its role in:
✨ immune regulation
✨ muscular strength
✨ mood and mental wellbeing
✨ and even symptoms associated with vulvovaginal atrophy

I honestly think of Vitamin D as one of the mental health gatekeepers.

Heading into the cooler months, this becomes even more important, because we naturally tend to get less sunshine exposure.

The tricky thing is, you can be low in Vitamin D without even realising it.

Sometimes it looks like:

▪getting sick often
▪low mood
▪fatigue
▪muscle weakness
▪feeling flat or run down

The good news?
It’s a very simple test to check your levels.

Ideally, I like to see Vitamin D levels well over 100 heading into winter, so the body has a good reserve going into the season ahead.

Sunshine, nourishment, movement, and checking your levels before winter hits can make a really big difference to how you cope this winter.

Creatine for the win again!Most people think of creatine purely for muscle building or gym performance, but the research...
20/05/2026

Creatine for the win again!

Most people think of creatine purely for muscle building or gym performance, but the research around it keeps getting more and more interesting.

One study found that combining creatine with resistance training helped preserve neck bone mineral density (BMD) and improved bone geometry 🦴

Which is huge when we start thinking about:
✨ ageing well
✨ strength
✨ bone health
✨ supporting women through peri-menopause and beyond

Because bone health isn’t just about calcium.

We need:
💪 resistance training
🥩 adequate protein
⚡ muscle support
🦴 and the right nutrients alongside it

Creatine is honestly becoming one of my favourite foundational supplements for so many people.

And the best part? There are options for everyone:
▪gummies for kids
▪flavoured powders
▪unflavoured powders

I have creatine available through my clinic, you can message me or grab some next time you are in,

Kiera

Menopausal hormone therapy (MHT) prescriptions have increased significantly over the last 20 years — and for many women,...
13/05/2026

Menopausal hormone therapy (MHT) prescriptions have increased significantly over the last 20 years — and for many women, it can be incredibly supportive through peri-menopause and menopause.

But something I do see in clinic is women being prescribed it without really being guided on:

▪how to take it properly
▪how to support their body alongside it
▪or what to do when side effects pop up

And unfortunately, not all practitioners have extensive training in prescribing and managing MHT.

Some common side effects I see include:

Breast tenderness
This can sometimes be supported with things like:

▪flaxseeds
▪Vitex agnus-castus (when appropriate)

Fluid retention (especially with oral forms)
This can affect up to 20% of women and is often linked to hormonal effects on fluid balance.

Supportive strategies may include:

▪magnesium
▪vitamin B6
▪regular daily movement
▪supporting the body’s sensitivity to aldosterone (a hormone involved in fluid retention)

MHT can absolutely be helpful, but it’s not always as simple as “take this and you’ll feel amazing”.

The how matters.
The type matters.
And supporting the whole body alongside it matters too.

If you’re on MHT and feeling unsure, struggling with side effects, or wanting to make sure you’re taking it in the best way for your body, this is definitely worth discussing with me next time you are in clinic.

This or that, protein bar edition!This could be a tricky one, because these are both marketed as 'health foods'.However,...
11/05/2026

This or that, protein bar edition!

This could be a tricky one, because these are both marketed as 'health foods'.

However, there is a clear winner! The length of the ingredient list gives it away.

Chief Protein Bars have my vote because they have a higher protein content at 14%, the protein comes from collagen, and the ingredients are a lot cleaner overall.

Mayvers bars have 11g protein, which comes from soy. When protein is extracted from soy in this form, it can negatively impact hormones. The ingredients are also not as clean, and some are questionable.

Next time you want a protein bar, give the chief collagen protein bars a try!

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