Robyn Callaghan ND

Robyn Callaghan ND My goal as an ND is to understand how environmental, genetic and lifestyle factors have affected you

08/09/2026

You may have recently seen the term PMOS instead of PCOS.

In May 2026, following a 14-year international consensus process, Polycystic O***y Syndrome (PCOS) was officially renamed Polyendocrine Metabolic Ovarian Syndrome (PMOS).

So why the change? Because the old name didn’t accurately describe the condition.

Despite the name, ovarian “cysts” are not required for a diagnosis. In fact, many women with PCOS don’t have them at all. The term often led to confusion for both patients and healthcare professionals and placed too much emphasis on ultrasound findings.

PMOS better reflects what the condition actually is: a complex hormonal and metabolic disorder that can affect much more than the ovaries.

It can influence:
• insulin resistance
• metabolism
• menstrual cycles and ovulation
• fertility
• skin and hair
• long-term cardiometabolic health
• mental health

Importantly, the diagnostic criteria have not changed. Only the name has. The goal is to improve awareness, reduce confusion and encourage a more comprehensive approach to diagnosis and management.

As clinicians, it’s a timely reminder to look beyond the ovaries. As patients, it’s a reminder that this condition has never been “just about cysts.”

If you’ve been diagnosed with PCOS (now PMOS) and are trying to make sense of your symptoms or treatment options, an evidence-based, individualised approach can make all the difference.

Appointment link in bio.

08/06/2026

Not every supplement is a good supplement. And not every health condition should be managed with supplements.

One of the biggest parts of my job is helping people understand when a supplement is likely to help, when it probably won’t, and when conventional treatment is the better option.

Before I recommend any supplement, I ask six questions:

1. Is there good quality evidence?
Do we have reliable research showing it improves meaningful health outcomes, not just blood tests or theoretical benefits?

2. What are we actually trying to achieve?
The goal should be clear. Are we trying to reduce symptoms, improve quality of life or prevent disease progression?

3. Could delaying conventional treatment cause harm?
For some conditions, waiting too long to access proven medical treatment can lead to worse outcomes.

4. Is this appropriate alongside current treatment?
Many supplements are best used as part of collaborative care, not as a replacement for evidence-based medical treatment.

5. Is it safe?
Natural doesn’t automatically mean safe. Some supplements interact with medications, some cause side effects, and others simply don’t have good evidence behind them.

6. Is it worth the cost and effort?
If a supplement is expensive, difficult to maintain or unlikely to make a meaningful difference, it’s worth asking whether there’s a better option.

I prescribe supplements regularly in practice. I also recommend not taking them when the evidence doesn’t support it.

My goal isn’t to put everyone on more supplements. It’s to help people make informed decisions based on the best available evidence and a treatment plan that fits their individual circumstances.

If you’re feeling overwhelmed by conflicting advice about supplements, medications or treatment options, I’d be happy to help.

Link to book a consult in bio.

07/23/2026

For many people, losing weight isn’t the hardest part.

Keeping it off is.

Weight regain is common, but research has identified several habits that are consistently associated with long-term weight maintenance.

These include:
• Being physically active most days of the week, with a goal of around 200–300 minutes of activity each week
• Including resistance training to help preserve muscle mass
• Eating adequate protein, especially during and after weight loss
• Having regular eating patterns, including breakfast if it works for you
• Maintaining similar eating habits on weekdays and weekends
• Monitoring your weight periodically so small changes can be addressed early

One finding I think is often overlooked is that preserving muscle matters.
During weight loss, around 25% of the weight lost can come from lean muscle. Resistance training and adequate protein intake can help minimise this, supporting strength, function and long-term weight maintenance.

Another important factor is support. People are generally more successful when they have realistic goals, accountability and a plan they can maintain long term rather than relying on motivation alone.

There is no single habit that prevents weight regain.

It’s the combination of consistent, sustainable behaviours that makes the biggest difference.

If you’re concerned about weight regain, particularly during perimenopause or after using weight loss medication, an individualised plan can make the transition to long-term maintenance much more manageable.

Appointments are available via the link in bio.

07/19/2026

Resistance training isn’t just lifting heavy weights at the gym. 💪

If your muscles are working against resistance, you’re resistance training.

That could include:
✔️ Dumbbells
✔️ Barbells
✔️ Weight machines
✔️ Resistance bands
✔️ Bodyweight exercises like squats, lunges and push-ups

The equipment matters far less than how you use it.

To build strength and muscle, the research suggests:
✨ Aim for at least 2 sessions each week
✨ Focus on whole-body exercises
✨ Prioritise your legs and back as well as your arms
✨ Gradually increase the challenge over time
✨ Finish each set feeling like you’ve worked hard

Simply moving a light weight with little effort won’t stimulate your muscles to adapt.

One of the biggest mistakes I see is women avoiding resistance training because they think they need to know how to deadlift or spend hours in the gym.

You don’t.

A well-designed program can start with resistance bands, bodyweight exercises or simple dumbbells.

The goal isn’t to become a bodybuilder.

It’s to build and maintain muscle, improve bone health, support healthy ageing and make everyday life easier.

If you’re new to resistance training, working with an exercise professional can help you learn good technique and progress safely.

If you’re navigating perimenopause, healthy ageing or looking for evidence-based lifestyle strategies, appointments are available via the link in bio. 🤍

06/29/2026

Not every case of burnout is actually burnout. Sometimes what looks like burnout is actually boredom.

Both can feel very similar, especially in midlife, and both can impact how you think, focus, and function.
You might notice:
• brain fog
• forgetfulness
• low motivation
• difficulty concentrating
• feeling disengaged

These are often described as burnout symptoms, but they can also overlap with other experiences, including boredom and perimenopause cognitive symptoms.

This is where it gets important clinically. Burnout is more often linked with:
• emotional exhaustion
• cynicism toward work or responsibilities
• feeling detached or ineffective

Boredom, on the other hand, can happen when the brain is either under-stimulated or overwhelmed.

In both cases, attention and meaning-making can drop, which is why brain fog causes in women over 40 are often misattributed to burnout alone. This is one reason burnout misdiagnosis in women is more common than we think. The key difference is emotional tone and context.

Burnout tends to feel heavy and cynical. Boredom often feels flat or disconnected, but not necessarily negative.
Understanding the difference matters, because the approach to recovery is not the same.

If this resonates, it is worth slowing down and noticing what you are actually experiencing rather than assuming it is burnout by default.

If you are unsure where you sit, this is something we can explore together in consultation. 👉 Book an appointment via the link in bio.





06/27/2026

Creatine seems to be everywhere right now, especially in conversations about perimenopause. 🤍

So what does the research actually say? Creatine is one of the most extensively studied supplements in nutrition and sports science. More recently, researchers have started exploring its role in women during perimenopause and menopause.

Why the interest?
Because perimenopause is often associated with changes in:
• muscle mass
• strength
• recovery
• body composition

Some studies suggest creatine may support muscle strength and exercise performance, particularly when combined with resistance training.

There is also growing interest in its potential role in cognitive function, fatigue, and healthy aging, although the evidence in these areas is still emerging.

What I find interesting is that the conversation around creatine often misses the bigger picture.

Most women will see far greater benefits from:
• eating enough protein
• lifting weights regularly
• prioritising sleep
• addressing iron deficiency when present
• managing menopausal symptoms appropriately

Creatine is an interesting area of research. Whether it’s appropriate for an individual is a separate question entirely. If you’d like to discuss if creatine might work for you please feel free to book your consultation - link in bio!

06/23/2026

Not all migraine supplements are created equal. 🤍

If you struggle with migraines or recurrent headaches, these are some of the options with the strongest evidence behind them:

✨ Magnesium
✨ Riboflavin (Vitamin B2)
✨ CoQ10
✨ Melatonin
✨ Vitamin D (when deficient)
✨ Omega 3

A few important things people often miss:
• Most studies look at migraine prevention, not immediate relief
• Benefits often take 2-6 months
• Higher doses are not always better
• The best supplement depends on the individual

For example:
Poor sleep and migraines? Melatonin may be worth considering.

Vitamin D deficiency? Correcting it may improve headache frequency and severity.

Frequent migraines? Magnesium, Riboflavin and CoQ10 are often considered foundational options.

The goal isn’t to take every supplement.

The goal is to identify what is most likely to help based on your symptoms, health history and current evidence.

Save this for your next migraine flare-up. 📌

Appointments are available via the link in bio ✨

06/20/2026

One of the most common misconceptions I see is that every elevated TSH needs treatment. 🤍

For many patients with subclinical hypothyroidism (a TSH between 4-10 with a normal T4), the evidence is more nuanced than most people realise.

Research suggests:
✨ Many people will see their TSH return to normal without treatment.
✨ Treating subclinical hypothyroidism has not consistently been shown to prevent outcomes such as heart failure, stroke or lipid abnormalities.
✨ Watchful waiting is often a reasonable option.

And what about weight loss?

This is where the evidence surprises many people.

Despite common assumptions, thyroid medication has not been shown to produce meaningful long-term fat loss in people with subclinical hypothyroidism.

Even studies where thyroid hormone levels were intentionally pushed higher than normal failed to demonstrate significant weight loss over time.

This doesn’t mean thyroid medication is never appropriate.

It means treatment decisions should be individualised and based on the full clinical picture, not a single blood test result.

As always, context matters.
Symptoms.
Age.
Pregnancy plans.
Antibody status.
Cardiovascular risk.
TSH trends over time.
These are often more important than one isolated result.

If you’re struggling to make sense of your blood work, symptoms or treatment options, appointments are available via the link in bio ✨

06/17/2026

One of the biggest mistakes I see people with insomnia make is staying in bed awake for hours. 😴

It feels logical.
You’re tired.
You want to sleep.
So you stay in bed hoping sleep will come.
But your brain is paying attention.

Over time, it can start associating your bed with:
⚡ frustration
⚡ anxiety
⚡ wakefulness
⚡ clock-watching

Instead of sleep.

This is why some people with chronic insomnia tell me they fall asleep more easily on the couch than in their own bed.

If you’ve been awake for around 20 minutes, the recommendation is simple:
Get out of bed.

Do something calm and quiet in dim light until you genuinely feel sleepy again.

Then return to bed.

Another game changer?
Wake up at the same time every morning, even after a poor night’s sleep.

Consistency helps retrain your internal body clock.

Save this for the next 3am wake-up.

Need help with insomnia, perimenopause sleep disruption or chronic fatigue? Appointments are available via the link in bio 🤍

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98 Pleasant Street
Truro, NS
B2N3S3

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Thursday 10am - 6pm

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