Nutrition For Health, Holistic Nutritionist and Certified GAPS Practitioner

25/05/2026

Today is World Thyroid Day so I thought I would highlight the key nutrional building blocks for optimal thyroid function.

Thyroid dysfunction can often occur as a result of nutritional deficiencies such as iodine, tyrosine, selenium, zinc, and iron, which are essential for the function of the thyroid. To support thyroid function, which includes the manufacture of thyroid hormones and the conversion of T4 to the active T3 hormone, we need the following nutrients daily:

IODINE
Essential for the production of thyroid hormones (along with tyrosine)

Good food sources: seafood, seaweed, kelp, kombu, nori, tuna, shrimp and prunes.

TYROSINE
An amino acid that is essential for the manufacture of thyroid hormones (along with iodine)

Good food sources: dairy foods, red meat, eggs, almonds, salmon, avocados, bananas.

SELENIUM
Is an essential component of the enzyme that converts T4 (thyroxine) to T3 (triiodothyronine the active thyroid hormone) in the liver.

Good food sources: Brazil nuts, salmon, chicken, brown rice, beef, spinach, and walnuts

ZINC
Involved in the production and conversion of thyroid hormones

Good food sources: oysters, beef, lamb, chicken, eggs, dairy, cashews, almonds, sesame seeds, pumpkin seeds, yogurt, mushrooms, spinach, kale, avocado, and almonds.

IRON
Iron is also very important in thyroid function as iron is involved with the production of TSH and the conversion of T4 to T3.

Good food sources: beef, lamb, pork, liver (haem sources = higher absorption) beetroot, leafy greens such as spinach and kale, beans, lentils, chickpeas, tofu, molasses, dried fruit (non-haem sources = lower absorption)

Feeding your thyroid with the nutrient building blocks is a great place to start when supporting your thyroid.

22/05/2026

. If you haven't already got a copy, you are invited to download for FREE my Food for Fertility E book.

This is my gift to you to help you learn more about how to optimise your fertility with nourishing and healing whole foods.

In this 48 page E book you will learn:

🥦Foods to eat regularly that nourish your body and optimise your fertility.

🥦Dietary approaches and my fertility diet which was based on the principles of the Weston A Price Foundation and the GAPS Diet.

🥦Key vitamins and minerals to support fertility and good food choices.

Here is the link to download it: https://mailchi.mp/290d37d4b282/free-food-for-fertility-e-book

Have a great weekend 🙂

19/05/2026

IT IS NEVER TOO LATE! Your body is capable of healing faster than you may think.

Our bodies are always looking to heal and get back into a natural balance through a process called homeostasis. This means that your body has the natural capacity to rebuild itself into a healthier body depending on how well you look after it. You are NEVER too old to make any changes, and you should not be happy to accept that you are destined for chronic disease.

It can be easy to think that we are destined to suffer from digestive problems, allergies, and other symptoms of chronic disease and that there is no hope to change, especially if we are a little older. However, given the right environment and nourishment, our bodies are capable of healing and much quicker than you may think. Every day is a new opportunity to build a new healthier body.

Most health issues are linked to poor gut health and it is interesting to note that the enterocyte cells (absorption cells) in our gut regenerate every 3 days, which is one of the fastest rates of regeneration in our body. This means that the foods you eat today can really start to make positive changes to the cells and the bacteria in your gut. Within 3 days the enterocyte cells that line our gut and absorb the nutrients from our food will be brand new ones. So, focusing on reducing the foods that are causing inflammation and nourishing these cells with probiotic-rich foods and gelatin-rich meat stock can really make a positive difference to the health of the gut within a matter of days. Please note however that If you have coeliac disease where the villi of the gut have been damaged as a result of an inflammatory response to gluten then this cell regeneration process will take longer. This is due to the considerable damage to the villi (tiny finger-like branches in the lining of our small intestines that increase the surface area and is where nutrients are absorbed)

As an example, if you simply changed your diet by eliminating refined sugar, increasing vegetables, and having a small amount of fermented foods such as sauerkraut every day, this can have such a positive effect of feeding the good bacteria in your gut and starving the bad bacteria that feed on sugar. Our good bacteria regulate the cell regeneration process in our gut so feeding and enhancing our good bacteria is an important step in our healing journey.

As well as the cells of the gut other areas of the body also heal very quickly, for example:

Liver cells only have a lifespan of around 150 days. The liver had an amazing ability to repair and regrow itself due to its rich blood supply. If a surgeon was to remove 70% of the liver it will grow back to its normal healthy size in about 2 months.

Your stomach lining replaces itself every 4 -5 days

The outer layer of skin, the epidermis replaces itself every 35 days.

Taste buds renew themselves every 10 – 14 days. When quitting sugar, it takes about 2 – 4 weeks for your taste buds and gut to adjust to a low sugar diet. We also have taste receptors in our gut that influence the release of hormones that control blood sugar, hunger, and appetite. This means that after about 2 – 4 weeks on a no sugar diet your body won’t be craving or needing sugar anymore. Our gut bacteria also play a role in sugar cravings as it is actually the bad bacteria in our gut that crave the sugar and not us. When you starve the bad bacteria by cutting out sugar and feed your good bacteria with fruits and vegetables and other prebiotic rich foods, then our good bacteria will start wanting the nourishing foods that feed them, and sugar cravings will reduce.

Red blood cells have a lifespan of 4 months, then they are destroyed and removed via the liver and spleen. Red blood cells are the body’s vital transport system carrying oxygen to all body tissues and carrying waste away. Our body constantly makes more red blood cells as we can lose a lot through injury or bleeding.

It takes 6 months for a full fingernail to grow and 10 months for a toenail.

Your skeleton is completely replaced every 10 years, so you really are a different person from what you were 10 years ago!

Diet and lifestyle can have a major impact on how successful your body is at these regenerations so it is really important to support your body with a healthy whole food diet where you can. However, even just making small changes to your health can make positive changes to your physiology.

The important thing is to start taking small steps now. Try not to procrastinate feeling that changing your diet or starting an exercise regime is too big or too scary. Focus on small achievable steps (for example reducing sugar or increasing leafy greens) and celebrating those successes as you go along. This will start to make you feel a little bit better about yourself and keep you motivated. The healthier and happier you feel the more likely you will commit to continuing your healing journey and not give up. You are capable of feeling healthy, energetic, and vibrant at any age.

15/05/2026

Anyone who has been on an infertility journey will have been told at some stage by well-meaning friends and relatives to “just relax and stop stressing” and it will more likely happen. We have all heard stories of someone we know who, after seven failed IVF procedures, gave up trying and start a new career only to get pregnant naturally, or a friend who, after years of infertility, conceived while on a relaxing holiday. So we understand that stress affects us, but why is this? What happens in the body when we are under pressure and how does this really affect fertility? Understanding this can be a real ah-ha moment and can help motivate you to look at how stress can be affecting you.

5 ways high cortisol from chronic stress may be affecting fertility:

High cortisol disrupts the Hypothalamic Pituitary Ovarian Axis (HP0), which can delay or inhibit ovulation and cause irregular cycles.

High cortisol reduces the production of progesterone as the adrenal glands prioritise making cortisol over reproductive hormones. This can lead to a short luteal phase which may prevent successful implantation.

High cortisol may alter the pH and consistency of cervical mucus making it more hostile to s***m, which may reduce the chances of fertilisation.

High cortisol may supress the production of testosterone which may affect egg quality in women and s***m quality in men as well as low libido.

High cortisol may lead to blood sugar imbalances and insulin resistance (which is a risk factor for PMOS/PCOS). This is because cortisol triggers the release of glucose in the blood stream for energy when under stress.

I spent a lot of time in my clinic helping clients identify whether they have high cortisol levels (through looking at symptoms as well as functional testing) and exploring fertility-friendly ways to manage stress and restore a healthy hormone balance.

Need further support? Why not book in for a FREE 15 minute consultation via Zoom to have a chat about your situation. The link to book is in the comments. You can also check out my book which covers many practical strategies for dealing with chronic stress and infertility burnout. Further information about my bool is in comments.

12/05/2026

These gummies are keeping the bugs away :)

A product review here :) I have been trialing these new Silverceuticals Nano Silver Immune Gummies on my 7 year old daughter and teenage son, and they seem to be keeping the bugs away.

Each gummy contains 100 mcg of Purified Silver (20 ppm), plus Elderberry, Zinc, and Vitamins D and C - so all the major immunity boosters.

Antibacterial
Antiviral
Immune Boosting

I usually just give them one in the evening after school or college, and an extra one in the morning if necessary, especially if they look like they are starting to get sick.

This is a practitioner only product available through Functional and Integrative Medicine, so existing or new clients can order it through me. Otherwise if you are in Tauranga we sell them at the Gate Pa Health Shop (as we are all practitioners).

08/05/2026

Fertility Couple Package

Fertility is a shared journey, yet it is often the female partner who first seeks support. While we focus on comprehensive treatment plans involving testing, dietary improvements, and supplementation, the male perspective is often not considered a priority.

It is essential to remember that 50% of a child’s DNA comes from the male partner. Current statistics show a concerning worldwide decline in s***m health; in my clinic, I am seeing an increasing number of men with low s***m counts, poor motility, and abnormal morphology. Many are surprised by these results during their initial semen analysis.

To encourage both partners to prioritize their reproductive wellness, I now offer discounted Fertility Couple Packages. To get started, simply book the first of your two consultations online under the "Fertility Couple Package" selection. I will then provide a 100% discount code for you to schedule the second consultation at your convenience.

What to expect from a Fertility Nutrition Consultation:

As a Registered Clinical Nutritionist, I adopt a holistic approach to identify underlying factors impacting your ability to conceive. During our session, we will review:

- Diet and lifestyle

- Hormonal and gut health

- Immune health and allergies

- Stress, sleep, and environmental toxins

You will receive a personalized wellness plan tailored to your unique needs, which may include recommendations for further testing and specific supplementation.

Appointments are available globally via Zoom or in person at the Gate Pa Health Shop in Tauranga, New Zealand. As a member of Clinical Nutritionists Aotearoa, my services may be covered by Southern Cross, NIB, or Accuro Insurance; please consult your policy for eligibility.

If you would like to discuss your situation further before booking, I also offer a complimentary 15-minute introductory consultation. To book your package, please select "Fertility Nutrition Couple Package (2 x Initial)" via the link in the comments.

05/05/2026

To have a robust immune system that will help us to fight off infection, our gut health must also be strong. A healthy interaction between the cells of the immune system and the beneficial bacteria in our gut is crucial for the maintenance of our health and well being.

There are many things we can do to support our gut health naturally with the healing power of foods, without the need to take supplements. Nutritional supplements can be a beneficial addition to any treatment plan and are able to do wonders to accelerate healing, especially if symptoms are connected to a nutritional deficiency or a need for a specialised probiotic strain to help to restore the gut microbiome. However, with ongoing price increases, supplements are considered a luxury item for many people.

For some people healing may be slightly slower without the support of supplements; however, we can do so much with foods that we can easily access from the supermarket or vegetable garden.

Here are 5 ways to support your gut health with healing foods. For more information see link to full article in the comments

01/05/2026

Is silent low-grade inflammation the cause of your unexplained infertility?

Silent low-grade inflammation may be barely noticeable to you with only mild, easy to ignore symptoms such as a skin rash, asthma, reflux or abdominal discomfort. Although the symptoms are manageable and not that troublesome, under the surface, your symptoms may be permanently triggering the adaptive immune system and creating inflammation. Long-term activation of the adaptive immune system can lead to autoimmunity and a lack of self-tolerance, which means the body cannot identify the difference between cells and tissues that are self and nonself, and so attacks itself.

Researchers estimate that silent, low-grade inflammation can cause up to 50% of cases of unexplained infertility. If this is you, check in with yourself to see what symptoms you are experiencing and whether working to resolve your chronic condition can help to enhance your fertility.

For further information check out my blog post on silent low-grade inflammation and fertility in the comments below.

If you need help working to heal any health issues you have that may be the root cause of silent low-grade inflammation, I am available for consultations online via Zoom as well as in clinic at the Gate Pa Health Shop in Tauranga. Why not take advantage of my FREE 15-minute online consultation to discuss your situation and how I can help you. The link to book is in the comments.

29/04/2026

A little bit of the GAPS healing foods are better than none at all. You will still make progress even if you can’t manage the full protocol at this stage.

The GAPS Introduction Diet is the fastest way to heal the gut lining and improve chronic health conditions, but it can be very challenging, especially with young children who are fussy eaters.

It is perfectly OK to start gradually just by introducing some of the GAPS healing foods like meat stock into the child’s existing diet with the goal of working towards the GAPS Introduction Diet. There will absolutely still be some benefit to doing this.

The important thing to note is that even small steps to improve your gut health can make positive changes to your gut lining within a matter of days. Most health issues are linked to poor gut health and it is interesting to note that the enterocyte cells (absorption cells) in our gut regenerate every 3 - 5 days, which is one of the fastest rates of regeneration in our body. This means that the nourishing foods you eat today can really start to make positive changes to the cells and the bacteria in your gut. Within 3 -5 days the enterocyte cells that line our gut and absorb the nutrients from our food will be brand new ones.

I offer a FREE 15-minute introductory consultation via Zoom, so if you have a few questions about the GAPS diet, gut healing, and nutrition in general then this is a good place to start. The link to book a FREE consultation is in the comments below.

24/04/2026

Thanks to those of you who have completed my research survey on recurrent chemical pregnancies so far. The responses have been very interesting, and I am seeing a bit of a pattern forming.

Here are some trends that have stood out so far:

50% of respondents had 5 or more recurrent chemical pregnancies

90% of respondents were experiencing secondary infertility, and 10% primary infertility

20% of respondents have a diagnosed thyroid condition, and a further 20% have a suspected thyroid condition under investigation

80% of respondents had an average `normal’ menstrual cycle (25-35 days)

50% of respondents have tried prescribed progesterone supplementation, which hasn’t made a difference

40% have tried low-dose aspirin

The age range for the respondents who experienced their first recurrent chemical pregnancies was 32–38

50% of respondents experience frequent stress

90% of respondents had a toddler or primary school child at home

It would be great to get some more responses, so if you would like to take part by completing my anonymous research questionnaire, then here is the link: https://docs.google.com/forms/d/e/1FAIpQLSejjz89SvzUSND0mJ-k-jSo2a4IR8l0ygdQmUWV-eegWzmgPA/viewform?usp=header

Anyone who completes the questionnaire in full will receive a free PDF copy of my book on unexplained infertility, which can be useful for both primary and secondary infertility.

As a reminder, I am seeking volunteers from around the world to take part in an online, confidential research project designed to identify common themes, symptoms, or health histories among individuals who have had recurrent chemical pregnancies. Despite their growing prevalence, there is still much to learn about why chemical pregnancies occur, and very often couples feel unsupported as chemical pregnancies are not treated as relevant as “actual” miscarriages.

A chemical pregnancy is defined as a very early miscarriage where a fertilized egg does not fully implant in the uterus, usually ending between four and five weeks. It is often characterized by an initial positive pregnancy test, followed by bleeding and a negative test as hCG levels drop off.

I plan to publish the results in a report later in the year.

21/04/2026

This is why Megasporebiotic is my probiotic of choice.

If you’ve been hearing about the benefits of Sporebiotics (like Gutsi or MegaSporeBiotic) and have wondered what makes them different from your standard yogurt or fridge-stored capsules, here is the breakdown:

Unlike many traditional probiotics that can be sensitive to heat or stomach acid, spore-based probiotics are designed by nature to survive the journey. Here are 5 reasons to give them a try:

1. Ultimate Survivability 🛡️
Spore probiotics have a protective natural shell. This means they remain dormant until they reach your lower intestine, bypassing the harsh, acidic environment of the stomach where many other probiotics perish.

2. Reconditioning, Not Just Seeding 🌱
Think of them as the gardeners of the gut. Rather than just adding more bacteria to the mix, sporebiotics help remove unfriendly bacteria and create an environment where your own indigenous, beneficial flora can thrive.

3. Support for Gut Barrier Integrity 🧱
Spore-based strains are widely researched for their ability to support a healthy gut lining. A strong gut barrier is key for managing systemic inflammation and maintaining overall immune health.

4. No Refrigeration Required ✈️
Because they are in a stable spore form, these supplements are shelf-stable. You can keep them in your bag or take them traveling without worrying about them losing potency in the heat.

5. Immune System Training 🎓
Roughly 70% of your immune system resides in your gut. Sporebiotics interact with the immune cells in the intestinal tract, helping to train and modulate your body's natural defenses.

Ready to support your digestive health?
Come chat with us at Gate Pa Health Shop and Clinic. Our qualified practitioners can help you find the right protocol to get your gut back in balance.