Herlistic Nutrition

07/09/2026

02/09/2026

The Women’s Health Initiative combined-hormone trial studied more than 16,000 postmenopausal women and used:

Conjugated equine oestrogen (Premarin) + medroxyprogesterone acetate (MPA) — a synthetic progestin. Notably, the increased breast cancer risk was not observed with oestrogen-only therapy (ET), which instead showed a potential protective effect. It’s worth noting this was administered orally, however — which is not something I would choose to do!

The E3N study found a higher breast cancer risk with oestrogen combined with synthetic progestogens, compared to oestrogen combined with micronised progesterone. A subsequent meta-analysis found a similar pattern.

But here’s where it gets interesting…

PROGESTERONE AND SYNTHETIC PROGESTINS ARE NOT THE SAME THING.

Micronised progesterone (Prometrium) is chemically identical to the progesterone our bodies produce naturally.

Synthetic progestins, on the other hand, are different compounds engineered to mimic progesterone-like effects.

Research suggests that breast cancer risk may differ depending on which progestogen (the umbrella term) is used alongside oestrogen (see post regarding forms).

One more thing worth mentioning: the Mirena.

The Mirena IUD contains levonorgestrel, which is also a synthetic progestin. Unlike oral progestins, it delivers levonorgestrel primarily within the uterus, resulting in lower systemic exposure than oral administration.The Mirena is also sometimes used alongside oestrogen MHT to provide endometrial protection.

So, when discussing “progesterone” in the context of MHT, contraception, or the Mirena, it’s essential to know exactly which progestogen is being used — and how it’s being delivered.

This isn’t medical advice.

That said, I do think it’s worth being informed about the hormones you’re using — and understanding that progesterone and synthetic progestins are not the same thing.

Because when it comes to hormones, the details matter.

02/09/2026

The Women’s Health Initiative combined-hormone trial studied more than 16,000 postmenopausal women and used:

Conjugated equine oestrogen (Premarin) + medroxyprogesterone acetate (MPA) — a synthetic progestin. Notably, the increased breast cancer risk was not observed with oestrogen-only therapy (ET), which instead showed a potential protective effect. It’s worth noting this was administered orally, however — which is not something I would choose to do!

The E3N study found a higher breast cancer risk with oestrogen combined with synthetic progestogens, compared to oestrogen combined with micronised progesterone. A subsequent meta-analysis found a similar pattern.

But here’s where it gets interesting…

PROGESTERONE AND SYNTHETIC PROGESTINS ARE NOT THE SAME THING.

Micronised progesterone (Prometrium) is chemically identical to the progesterone our bodies produce naturally.

Synthetic progestins, on the other hand, are different compounds engineered to mimic progesterone-like effects.

Research suggests that breast cancer risk may differ depending on which progestogen (the umbrella term) is used alongside oestrogen (see post regarding forms).

One more thing worth mentioning: the Mirena.

The Mirena IUD contains levonorgestrel, which is also a synthetic progestin.

Unlike oral progestins, it delivers levonorgestrel primarily within the uterus, resulting in lower systemic exposure than oral administration.

The Mirena is also sometimes used alongside oestrogen MHT to provide endometrial protection.

So, when discussing “progesterone” in the context of MHT, contraception, or the Mirena, it’s essential to know exactly which progestogen is being used — and how it’s being delivered.

This isn’t medical advice.

That said, I do think it’s worth being informed about the hormones you’re using — and understanding that progesterone and synthetic progestins are not the same thing. Because when it comes to hormones, the details matter.

01/09/2026

No time for an Instagram masterpiece.
Just simple nutritious food!

I thought I’d emphasise purple carrots here due to their high anthocyanin similar to that of blueberries they are high in antioxidants to help counteract oxidative stress.

They don’t just act as antioxidants - they are rich in polyphenols that interact with your gut microbiome helping to produce good gut bacteria to influence the production of short chain fatty acids (SCFA’s) to help maintain gut barrier and help regulate immune function.

Seen here with roasted parsnip, cauliflower bloosom and beluga lentils.

26/08/2026

Breast cancer treatment can be life-saving — and reducing recurrence risk is critically important.

But ER + breast cancer is not all just about oestrogen. I have mentioned before there are other signalling pathways to consider.

For women undergoing endocrine therapy, profound oestrogen suppression can have consequences that extend well beyond hot flushes.

Genitourinary Syndrome of Menopause (GSM), pelvic floor dysfunction, recurrent UTIs, sexual health changes and loss of quality of life deserve to be part of the conversation too.

And importantly, women should know that vaginal oestrogen is not automatically off the table after breast cancer. Current evidence and guidelines support that low-dose vaginal oestrogen may be an option for some women with a history of breast cancer, particularly when non-hormonal measures have not been sufficient — but this needs to be individualised and discussed.

There is also much more to explore around pelvic health, the vaginal and urinary microbiome, non-hormonal strategies, nutrition, lifestyle, bone and cardiovascular health, and the broader effects of hormone suppression.

💬 Comment below if you would like me to run a workshop on this topic — including GSM, vaginal oestrogen, pelvic and urinary health, the microbiome and what we can do to support women through breast cancer treatment and survivorship.

Education and supportive care should complement — not replace — your oncology treatment and medical team.

25/08/2026

The Longest Table — Eat Well. Give Back. Make a Difference.

I’m incredibly excited to be hosting The Longest Table in collaboration with Nick from Nick’s on Burke Greek Restaurant in Wollongong — and I couldn’t think of a more fitting place to bring people together.

The Mediterranean diet is one of the most extensively researched dietary patterns in the world, with strong evidence supporting its role in overall health, metabolic health, cardiovascular health and healthy ageing.

But for me, this event is about much more than food.

As a Cancer Nutritionist working in integrative cancer care, I see every day how important research is in helping us better understand cancer prevention, treatment, recovery and quality of life. Cancer statistics continue to rise, and the need for better research and better understanding has never been more important.

That’s why I’m passionate about bringing our community together around a shared table — to enjoy wonderful Greek food, connect with one another, and raise much-needed funds for hospital research.

❤️ Good food. Good people. Good research. A good cause.

There are only 55 places available, so I’d love you to join us for what I hope will be a very special evening.

If you can’t attend, you can still make a difference by making a donation to The Hospital Research Group.

📍 Nick’s on Burke Greek Restaurant, Wollongong
🍽️ The Longest Table
👥 Limited to 55 guests
❤️ Raising funds for hospital research

Come and share a table with us — because together, we can help make a difference.

Link In BIO to book.

Comment below to RSVP!

If you are unable to attend donations are much appreciated here below

https://www.thelongesttable.com.au/s/4081/4707

20/08/2026

Curcumin is particularly interesting because it can influence several of the biological hallmarks of cancer, rather than acting on just one pathway.

Research suggests it may modulate pathways involved in tumour growth, inflammation, apoptosis, angiogenesis, cellular metabolism, immune signalling and invasion/metastasis.

This multi-targeted activity is one reason we consider curcumin as a potential adjunct to conventional cancer care, always taking into account the individual, their cancer type, treatment and clinical circumstances.

Read more about curcumin and the integrative approach to cancer care in my latest blog → https://www.herlisticnutrition.com.au/journal/turmeric-curcumin

28/07/2026

Why does cholesterol often rise after menopause? It’s not just because of age... it’s because oestrogen changes the way your liver works.

Many women are surprised when their cholesterol increases despite eating well and exercising. The missing piece is often estrogen.

Oestrogen plays an important role in how your liver regulates cholesterol.

🩺 Here’s what’s happening behind the scenes:

✨ Oestrogen increases LDL receptors on liver cells, allowing your liver to remove more LDL cholesterol from your bloodstream.

✨ It also suppresses PCSK9, a protein that breaks down LDL receptors. With fewer PCSK9 proteins, more LDL receptors remain available to clear cholesterol from the blood.

✨ Oestrogen helps regulate apolipoproteins (Apo proteins)—the proteins that transport cholesterol through your body. It supports a healthier balance of these cholesterol-carrying particles, including ApoA the main protein in HDL (“good cholesterol”), which helps return excess cholesterol to the liver for recycling or removal.

✨ Research also suggests oestrogen helps suppress the liver’s production of ApoA a genetically determined cholesterol particle linked with increased cardiovascular risk. As oestrogen declines after menopause, Lp(a) levels may increase in some women.

As oestrogen levels fall during menopause:
➡️ LDL receptors decrease.
➡️ PCSK9 activity may increase.
➡️ LDL cholesterol stays in the bloodstream longer.
➡️ HDL function may become less efficient.
➡️ Lp(a) may rise in some women.
➡️ Cardiovascular risk gradually increases.

This is why menopause is more than a reproductive transition—it’s a metabolic transition.

Rather than focusing on cholesterol alone, it’s important to look at the bigger picture:

❤️ Liver health
🩸 Insulin resistance
🦠 Gut health
💪 Muscle mass
🔥 Inflammation
🌿 Lifestyle

Understanding why your cholesterol changes empowers you to support your health with targeted nutrition, movement, and evidence-based strategies.

💬 Did you know oestrogen has such a powerful influence on cholesterol metabolism? Let me know in the comments.

26/07/2026

Your liver is one of the busiest organs in your body—it is working around the clock processing, nutrients, toxins, medications, hormones and regulating cholesterol.

When people hear the word cholesterol, they often think it’s something they simply eat. But did you know your liver actually produces 70–80% of your body’s cholesterol because it’s essential for life?

Cholesterol is needed to:
✨ Build every cell membrane
✨ Produce hormones such as estrogen, progesterone, testosterone and cortisol
✨ Make vitamin D
✨ Produce bile acids that help digest fats and absorb fat-soluble vitamins.

But your liver doesn’t just make cholesterol—it also regulates it.

It packages cholesterol into lipoproteins (LDL and HDL), removes excess cholesterol from your bloodstream, and converts cholesterol into bile so it can be eliminated through your digestive system.

When the liver is under pressure from insulin resistance, fatty liver, chronic inflammation, excess alcohol, or a nutrient-poor diet, this finely tuned system may become less efficient.

That’s why cholesterol isn’t just a “heart issue”—it’s often a reflection of your overall metabolic health.

Supporting your liver means supporting your whole body.

🥗 Nourish it with fibre-rich whole foods.
🫒 Include healthy fats.
🦠 Care for your gut microbiome.
🏃 Stay physically active.
😴 Prioritise restorative sleep.
🍷 Be mindful of alcohol intake.

Rather than fearing cholesterol, it’s worth understanding the remarkable organ responsible for keeping it in balance.

💬 Were you surprised to learn that your liver makes most of your cholesterol? Let me know in the comments!

“In my next post I’ll explain why cholesterol often rises in menopause-and why oestrogen has much more to do with it than most people realise.”