the awesomeness of adaptogens PT2



So, following on from last week's word vomit about adaptogens, we're visiting 6 more epic adaptogenic herbs / plants that you can easily assimilate into your life.


As i was writing last weeks and reflecting and thinking about todays, i realised, that all i did was repeat myself with pretty much every one. And thats kinda the whole point. adaptogens don't just treat 1 thing, they're an arsenal of goodness that raise our immune systems function, help rid us of dis-ease, put us back into homeostasis, and just support us in our lil millennial lives.

So if you're like "but eliza i'm so confused, and just want you to tell me which one is the best" I'm like i can't do that, they're all epic, and i truly feel trying a combo of a few will add so much goodness into your life. so hit up ATP's CORT RX (withania, shizandra, rhodiola) or Teelixir's Primal Essence blend.


Adaptogens do just that – they help us to adapt.

They work their magic, if we’re too low, they bring us higher, if we’re too high they bring us lower.

They enable us to maintain homeostasis better, and help keep us level and in that optimal space.

They mitigate stress and help stabilise and strengthen the body (which is super cool).

If you even think of adaptogens themselves, as the herbs and plants they are – that’s how they got their status. They’ve adapted to their surroundings, survived, natural selection only lets the strongest survive, as these plants fight the environmental stressors that threaten their survival, and so these powerful and beneficial genes are passed through their DNA and voila. ADAPTOGENS. Like you know how plants are just so damn sturdy and they can cop a lot of the elements and stuff and are just still their chilling. We eat that. And they assimilate in our bodies and help us do that too.


Like everything, it’s not a one size fits all. Some adaptogens work awesomely for people, other’s not so much. Some might feel and experience the benefits, others, may not. So it’s again, a personalised approach to explore which is best for you.

I’ve also numbered each adatpogen #1, because we tend to rank things as most awesome to least awesome, and they’re all equally awesome n #1’s. Just depends on whats going on with you and what you want to dabble in. 


1.     ashwagandha aka withania


this guy's a super calming adaptogen, which means it's great for anxiety and insomnia, those of us who are over stimulated, wired and tired, and experience nervous tension and are always just wound up? aka me. hahah. it's also effective for hypothyroid, as it can stimulate the thyroid, which in turn also helps with metabolism. Ash/With can also help relieve muscle spasms, probably because it helps to balance the nervous system..

where to get? ATP’s Cort RX, or Mediherb’s Withania complex


1.     he shou wu


another epic adaptogen for us millennials, HSW is a MVP in restoring adrenal function so if we got burn out, or are dancing around burn out, aka we have no energy and just cant, HSW is our man. he helps our adrenals nd kidneys to adapt to stress and strengthens those systems, aiding us in repairing and restoring ideal function, so we're not hanging out over in that "i'm tired all the time" area.

HSW's also a blood tonic, and helps to clean the blood – so psoriasis, poor circulation, low iron, if you tend to get really cold extremities and have poor circulation, HSW is good for that too!!

This bad boy’s from either Teelixir, their blend – Primal Essence or within Superfeasts Jing


1.     eucommia bark


eucom strengthens the bones and ligaments which is super cool, and works on overall increasing physical strength, stamina, our kidneys and libido, eucom's also cool in that it can be used on its own because it's such a balanced herb, in regards to its yin and yang balance (TCM tings) 


where to try?

Teelixir’s Primal Essence or Superfeast's Jing


1.     astragalus


this bad boy is the immune systems best friends, with research showing that it increases white blood cell counts, it also enhances our skins function to detox and eliminate toxins out of bodies, and helps skin healing, its awesome if you just can’t shake a cold or flu or that type of illness, and can be used for longish periods of time, like +3 months.

Teelixir’s Primal Energy,


1.     shizandra


aka the beauty berry (if we're being niche haha). It’s antioxidant properties help to protect against toxins, sun damage, make-up / skincare products with harmful/fake ingredients (remember our skin absorbs 80% of what we put on it) and other environmental things that damage the skin, so helps to keep us plump and radiating and helping to slow down the ageing affects that occur as a result of these exposures.

shiz's also super rejuvenating and awesome for relaxing the mind, but also helps with focus, concentration, learning and memory. he reduces stress, boosts energy and prevents our energy leaking out of us through supporting the adrenals.


1.    licorice root


Licorice root isn’t technically labelled as an adaptogen, but has so many awesome adaptogenic qualities that i had to throw him in. And i think liquorice is awesome and delicious as a tea, and you can mix in all the other adaptogens into him and you won't even really notice?

licorice root is amazing for digestion, helps to coat the GI tract, from throat to intestine, so great for those rough, dry coughs or sore throats. Detoxes the body and helps to support the liver, balance blood sugar - so great for helping with cravings.

it strengthens the adrenal glands, and helps to relax the muscles, 

I like to get an organic, non-irradiated tea, and mix in my reishi mushroom for dat night time / PM sippy sip (but any adaptogen goodness will be epic)


das it! all my fave's split over 2 weeks, check out last week's chit chat and as always, hit me with any questions on the gram @themillennialnutritionist xxx

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Guthrie, C, 2014, 'Ancient Healers - Adaptogens', Experience Life,<>

Lauren, 'Tonic Herbs Guide', The Holy Kale, 2 February 2013, available:


the awesomeness of adaptogens PT1

aka 5 bad boys you need in your back pocket.


I dunno about you, but for me, winter’s coming and so I’m like lets double down on adaptogens to help upregulate our immune system and keep him being the badass guard that he is. AND, let’s also have these adaptogens help us deal with the bombardment of stressors that fly at us all the time.



We’re gonna explore 5 now, and 5 later, because we get paralysed when we have too many choices and an overload of info, so 5 now, and 5 next week.



I’ve also recommended a few products and brands that I love and use, and adaptogens stack so well together, so many of the one’s I suggest, actually combine 2+ or you can get them individually.

Adaptogens do just that – they help us to adapt. They work their magic, if we’re too low, they bring us higher, if we’re too high they bring us lower. They enable us to maintain homeostasis better, and help keep us level and in that optimal space. They mitigate stress and help stabilise and strengthen the body (which is super cool).


I like to describe adaptogens like a cape. They cover us like a big warm love cape and its like “it’s okay boo, I got you”, almost like a mum. And just gives us that extra insurance that our millennial bodies need. It also aids us in optimising ourselves, so its another cute piece to the puzzle – not a magic bullet that will give us dope immunity.


It’s a point to make that adaptogens haven’t really made their way into modern western medicine terms, or mainstream chit chats. Like we all know super foods are out and about, prancing around aka acai bowls, matcha and turmeric latte’s, goji berries, hemp seeds, all these honeys. Now it’s medicinal mushrooms’ who are trending big and making it onto the main stage and into kinda conventional converastions. Then we’ve got nutraceuticals who are also well known – coQ10’s, magnesiums, vitamin D, etc. So adaptogens will be the nu hot thing on the block. Because they’re magic and we haven’t really studied them (like we’ve studied turmeric and COQ10 & matcha) to see their biochemical pathways and how they scientifically work in our bodies. Which is even cooler. And its amazing how the conversation is shifting and now all these ancient super plants are becoming more common place.

If you even think of adaptogens themselves, as the herbs and plants they are – that’s how they got their status. They’ve adapted to their surroundings, survived, natural selection only lets the strongest survive, as these plants fight the environmental stressors that threaten their survival, and so these powerful and beneficial genes are passed through their DNA and voila. ADAPTOGENS. Like you know how plants are just so damn sturdy and they can cop a lot of the elements and stuff and are just still their chilling. We eat that. And they assimilate in our bodies and help us do that too.


Like everything, it’s not a one size fits all. Some adaptogens work awesomely for people, other’s not so much. Some might feel and experience the benefits, others, may not. So it’s again, a personalised approach to explore which is best for you.

Today we discussing 5, and next week 6 more really awesome powerful adaptogens, that are easily accessible and have a broad spread of benefits.

They’re able to have a multi-effect like they’re not a “this treats that” they do so many things its crazy. I’ve also numbered each adatpogen #1, because we tend to rank things as most awesome to least awesome, and they’re all equally awesome n #1’s. Just depends on whats going on with you and what you want to dabble in. 


5 of my favourite bad boys are;


1.     reishi mushroom

reishi has sooooo many amazing applications and benefits, and I’ve written about it in our medicinal mushrooms blog. reish is the ultimate stress reliever, and builds our health in all levels, everything from aiding anxiety and mood disorders, to killing unfavourable bacteria and yeasts (e.g candida), to being beneficial with autoimmune diseases to helping with hayfever and allergies.

I love @teelixir’s reishi, they’re dual-extracted meaning we get both the water and fat soluble properties out of it, which we want.


2.     maca powder

maca’s an epic easily assimilate able powder that’s packed full of benefits. Again, being an adaptogen and the key theme – helps adapt us to stress, improves libido, fertility and boosts sex hormones, improves energy, helps fight fatigue, is full of b vitamins, vitamin A & D

-       I love @lovingearth’s maca powder


3.     panax ginseng

panax / American ginseng balances our immune system, great for those of us who are depleted and dancing with exhaustion. Ginseng can be helpful with autoimmune conditions, those who experience chronic illness and have a really weak immune system (soz not soz its weak, own it and do something about it) aka you’re always getting sick and it just ligners. it also stimulates our nervous and endocrine (hormone) system, so hence how it works to improve energy and libido.

panax's great for endurance and aiding muscle recovery, because it helps us and our muscles to adapt, thus we can speed up recovery and growth, because we’re adapting to the physical stressors faster.

on the other hand, ginseng because of it’s stimulating effect, can exasperate feels of anxiety and insomnia and over thinking.


4.     eleuthero root / siberian ginseng


eleuthero relaxes arteries, strengthens immune system, improves endurance and stamina, and is a whole body supporting tonic - epic for us millennials who leak our energy, and if we’re not aware and refilling that leaking energy, leaves us feeling flat and sluggish and tired and sore and run down. And eleurthero is the MVP for us. Helps with adrenals and mental fatigue, sleep-debt and sluggish digestion.

Awesome for those times of stress, whether acute periods (e.g exams) or chronic stressors (long-term, e.g finance, relationships, environmental pollutants)


where to get?

-       @teelixir

-       @superfeast’s jing


5.     rhodiola


rhodiola is one of these adaptogens that can either help to relax people, or give them energy. He’s able to help restore adrenal function / normality, help decrease fatigue and boost energy, and can be used with individuals who experience chronic fatigue or FM, or just any of us millennial’s who are feeling run down.

Touching briefly on TCM (traditional chinese medicine), rhodiola is categorised as a drying herb, so not effective for individuals who experience constipation or but great for individuals who are always cold, excessive mucus and phlem and yeah.  

Also great for endurance and memory, concentration,

I use ATP’s CORT RX, (who also contains ashwagandha and shizandra next week’s features.) or mediherb’s rhodiola combo’s. 


- ashwagandha / withania

- he shou wu

- eucommia bark

- astragalus root

- shizandra

and i'm shimmying in licorice root because it's too magical not too


one love home slices,


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Guthrie, C, 2014, 'Ancient Healers - Adaptogens', Experience Life,<>

Lauren, 'Tonic Herbs Guide', The Holy Kale, 2 February 2013, available:


why so many millennials aren’t owning their health

So many of us millennials battle with our health, and you wanna know why?

Coz we don’t give a fuck about it.

We also tend to not own our health because we don’t want the responsibility. If we don’t feel good, that’s a sign we didn’t do something good, and we don’t like facing those types of things. We don’t want the expense and time that it takes to work to find a true solution, we’d just rather go see a doctor n take some antibiotics / pill / panadol and continue on our merry way.


We tend not to own our health because we don’t even know we have to? We always hear “you’re young, you’ll be fine / you’ll bounce back / you cant complain” yet I know lots of millennial’s suffering and suffocating in not being able to express that and get the help they need.


We tend not to own our health because we think it’s not super cool? And we want to be accepted and cool?


We tend not to own our health because we’re masters of making excuses, and we like immediacy and easy. That’s our middle names. And I’m the first to admit I prescribe to wanting everything now, meow.

We’ve grown up with everything being of access in an immediate foreseeable future. And so we think our health and wellbeing will be no different. But it ain’t. Like all the good things in life, that we want – success, happiness, love, freedom, security, Drake spooning us to sleep, it takes effort and creating habits that help get us there.


And if there’s a trademark of us millennial’s, it’s expecting to get what we want without exerting ourselves for it (but that’s what makes life good, ja feel, that pay off’s like oxygen).

We’re marketed quick fixes, and we always want that.

Whether it’s a “10 day detox”, “8 week shred program”, fat burning powder, 1 giant multivitamin pill, the morning after pill, panadol, antibiotics, lap band surgery, etc etc.


Making effort requires us to change, to break from our cycle, our comfort zones, our limiting belief’s that have curated our story. Our identity is our habits, our behaviour. I’ll say that again. Our identity, is our habits, our behaviours. So changing our habits and behaviours, literally challenges and changes our identity, and so we’re like oh krrrppppp and freak out, and tend to jump back into default mode, and thus we don’t actually change, and reap the benefits we know we’re worthy of, want, and can get, but don’t.


Stacking on top of this, is also the societal understanding that, changing habits and behaviours impacts our identity, and thus makes us open to judgement, criticism, belittling, resistance, because we’re revealing a new part of ourselves, and that’s vulnerability (BB aka Brene Brown).

Another reason we tend to default to the comfort zone, because the discomfort we feel when we’re changing and growing and evolving and trying new things is like AAAHHHH, and I have a baby secret for ya NO ONE REALLY GIVES A FUCK. SO DO YOU. The people that support you, which may surprise you, are the real peeps ya want in your life, the other fuckers who throw shade or judge you, meh.

So, why else aren’t millennials owning their health?


Because we make up excuses and again, these compact into limiting beliefs, which turn into behaviours and habits, which define us and our decisions. Some goodies include “I don’t have time” “I’m busy” “I’m tired” “it’s expensive” “it’s too confusing” “I don’t know where to start” “I don’t care” etc. etc.


And we both know these are just fallacies because we don’t have to fail if we don’t try right? Coz hello, we live in the dopest era, like hello iphones, hello internet, hello podcasts, hello audible, hello 23ndme, hello Google, hello free content on social media, hello globalisation, hello Afterpay, hello meal delivery companies, hello blogs and recipes etc etc. We make time for what we value and think is important. and improving our physical health ain't no different.


Its just bout carving out feeling bomb as a priority, which is random to know that we don’t give a fuck and it’s not high on our priority list. Which to me, being me, makes no sense, coz if you feel like shit, how can you show up and rock life. YA CANT. Coz you feel shit. So everything will be more effort and less awesome. Like, on all levels. Energy won’t be as good, ya skin won’t be as good, ya mood won’t be as good, confidence, sleep, sex, recovery, ideas, work, study, etc etc.


It’s like we think we’re just granted awesome health, which sadly, isn’t the entire case because of the environment and world we live in. All the processed foods, environmental toxins, blue light, dopamine dripping video content and social media, long work hours, night shift, over consumption, heavy metals, globalisation of food, microbiome disruptors, stress, and then the fucking slap in the face life gives us by just existing, takes it toll and we gotta protect our number one asset; our energy.

Because it’s all we got. Our energy and our health is the pillar to living fulfilled and optimising this time we got. Or because of how we’ve grown up, we just get used to feeling sluggish, unmotivated, fatigued, brain fogged, meh, and think this is just “normal” because everyone tells us it is.  So we settle. And think this is as good as it gets. Nuh-uh not on my watch bitches.

I posted on IG the other day, how on my phones a sticky note that said "my #1 goal; to wake people up”. And this is my core purpose and what this and all my blog’s underlying goal is; TO WAKE UP. It may be “normal” in our societal standards, but its not normal on a grand scheme to feel that way. You don’t have to settle for feeling average, you can level your life up on all levels, and nutrition is just one of these levels.

And like, I’ve been there. I’ve settled and was not at all #woke. I never really had any true overarching idea of my purpose, what I wanted to do, who I wanted to be, nutrition was the 6th degree I started (LOL), I went out n drank like erry weekend n a few weekdays haha, I’d just chill hungover eating macca’s, blocks of cadbury, whatever, I didn’t even really care, i was fatigued, bloated, inflamed, fluid retentioned, holding heaps of excess fat, my hair and nails wouldn’t grow, I could sleep for fucking ages, I was like a pendulum and would get disappointed / upset / angry easily, and I honestly don’t even think I thought about bigger picture things. Like my scope of life was so small, and just tunnel visioned on nothing, jus party n bullshit. And I can’t even relate to that baby girl, I understand her, but am like omg how did I live like that, like now I cant even fathom that, because I’ve woken up to how good it feels to feel good, and take care of yourself, and I feel that emanates in my life. And you too can have that feeling. It’s creating the awareness and implementing the strategies and discipline and commit to changing, knowing everything you want, you can have, it just takes work.

So, ask for help. DM people, utilise social media, soak up the good messages and tips, follow people that inspire and motivate you, there’s so much free content out there, or pay to add value so you’re more likely to see it through, get people to hold you accountable, surround yourself with people who encourage you, not be like “omg don’t be lame” and peer pressure you.


Rather that treating feeling like shit, and medicating issues, pave the preventative path now, so you don’t have to deal with that shit. Give yourself the best possible chance. Value and prioritise your health, because it’s the foundation of everything. Don’t be afraid of fucking up, breaking our “diet” - (which as a side note, has been created to mean something its not. A diet, is the food we eat. We all have a diet, because we all eat food.)


Don’t be afraid to try something new out of fear of judgement, be afraid of taking advantage of your magic and power and the epicness you can have when you just put more effort into bettering yourself.


Das all.

One love,  notorious E.L.I aka TMN aka Drake’s future wife if my manifestation goes to plan

why we binge eat



It’s such a dirty two words isn’t it. As soon as we hear it or say it or read it its like this immediate cringe, as well as distant from it. Like we don’t want to own it, admit it, we want to just keep it hidden, and that’s how it continues to have its power over us, and keep us paralysed.

This blog we’ll tell a story,


We’ll start out with how binge eating (or BE for short), has permeated our culture by taking a trip down memory lane, and the gender stereotypes, social constructs and re-affirmed ideologies of attractiveness and coolness perpetuates BE.


We’ll then go into how our culture also encourages subconscious living, and not being present, in control, in the now, and how this = bingeing.


We’ll explore various reasons for why we do it, how we’re genetically programmed to binge, and how food companies hijack our dopamine pathways to cause us to over consume and crave binge-y foods.


And then, we’ll finish up with strategies and resources to break free from the devil cycle.

So, based upon my studies in uni on gender stereotypes and sociology, as well as just living in 21st century Westernisation, it’s a pretty simple equation to see how binge eating is so prevalent and under discussed, even amongst friendship circles and within family and romantic relationships (which makes me sad that we feel we have to hide from those we love, out of fear of rejection, judgement and shame, BRENE BROWN COME FORTH).


I did a Google search, and of the reported 4% of the Australian population, 47% of them had a binge eating disorder. Taking the top place as the most prevalent. (Eating Disorders Victoria, 2016).  


But also, who the fucks even going to take these surveys and be like “yep that’s me”, half the time, we may not even be aware that what we’re doing is bingeing, we just sit down, chuck on Netflix, and eat for a few episodes, regardless of palate fatigue, fullness, we’ve just like checked out for the night and don’t really care.


But then we realise we’ve eaten way too much, feel super guilty, stare at ourselves and allow the shit self talk to start. And then whether our poisons laxatives, not eating the next day aka fasting, or just making a weekend/week/month out of it and then beat ourselves up because we’ve stopped nourishing ourselves and looking after ourselves and although we can see the effects, whether it’s through our skin, our mood, our energy, our sleep, dreams / nightmares, anxiety, or bowel movements, we then find it difficult to find the motivation to let it go, and move forward towards eating for optimisation.


It’s this subconscious participation that is where we can interject and disrupt the cycle.


As soon as you become conscious, realise what you’re doing, you can check yourself. As soon as the conscious comes online, you’re accountable. You have to own it. Own your shit. Face it, and be like “okay why the fuck am I doing this?” am I bored? Is it just filling a space? Is it a habit (if yes, then when/why? Childhood? Eating everthing on my plate? Scarcity mindset?), the only way we grow is to call ourselves out on our own shit. Stop hiding from these parts of ourselves that we give subconscious control too. Because if you can’t admit, accept, change and grow from it, it’ll forever be something that holds you back, lurks in the background of your relationships, experiences and ego.

So my strategy, learned from Mel Robbins (check her interview with Tom Bilyeu "Why Motivation is Garbage")  is the 5-second rule. You interject your habit, and count down from 5 - 1, and then at 1 you’ve got to make a conscious decision – like keep eating, or stop. And usually, because you’ve shaken out of the subconscious habit, you’re like damn i am full.


So, jumping back in time, although guys also experience binge eating, I feel its definitely much more prominent amongst women, and I feel this stems from cultural norms, aestheics and gender stereotypes that still resonate today.


“Traditionally” circa the 1920’s, when ideals of beauty worshipped the petite, small, thin woman, ads, campaigns and the social norm of women not eating, or eating only small amounts, in order to achieve these ideals was prevalent. This also co-existed with marriages layered with secrecy, hidden behaviours, and obedience and so, the secret binge eating society began haha. Women ate and drank their feelings, as Iliza Shlesinger calls is “secret single behaviour” SSB things we do when no ones around. We used this SSB as an outlet, a way of escape, self-sabotage, and could’ve revolved around ideas of self-worth, self-esteem, and beauty (coz I’m just speculating here).


And then couple this with the abundance of media of body ideals, coupled with over processed and refined foods, that are made to hijack your dopamine and reward centres, taste like god, and leave you on a brief high before you plummet. It’s like a fucking recipe for disaster.


We’re constantly being told we need to be thinner, curvier, lighter, tinier, cuter, but also be sexy, care-free and womanly enough to eat a burger and doughnuts with your boyfriend. And its like WHAT. HOW DOES THIS MAKE SENSE. And so, we play this balancing act, of restricting, so we’re feeling good and skinny / fit, and then we go HAM.


Christmas and Easter are also prime “accepted” examples of gluttony / bingeing (sadly I have gluttony tattooed on my back lol 7 deadly sins). But these occasions are accepted, but then we see the rebound effects and dumb media posts like “time to detox post Christmas” “skinny flat tummy tea to help me shit out all that chocolate” its like fuck offffff.


But it’s been nearly 100 years, and yet these behaviours are still super prevalent. And we hide it just as good. It’s deemed shameful and it literally cripples us. It’s crazy how many of us do it, and keep it this secret, which eats away at us, and we hurt ourselves trying to “restore balance”, because we attach our worth, quality, appeal, appearance to it.


Like interject real talk, but my ex (who I still love, respect and we’re friends) was aggressively obsessed with shaming me about it, because maybe he was obsessed with me being tiny? Like it was this weird double standard. Like okay so you can have your fucking KFC and chips and ice creams and chocolate, but fucking heaven forbid if I eat 3 bowls of oats, PB and some loving earth chocolate haha, OATS ARE LIKE CRACK IM SORRY. And he’d like fight me over it and make me feel soooo shit about it. And so, what did I do. I did it when he wasn’t around. I was like fuck yah aha. And so even more distance creeped in, because I wasn’t being open or transparent because he judged me so hard for it and was like disgusted over it.

And we all binge eat for different reasons. Whether it’s boredom, out of an old habit from when we were younger, if we weren’t allowed certain foods, and we carry these habits into adulthood, where when we eat these “treats” / hyper palatable food -  we usually binge on junk / carbs / sugary / delicious foods, because we don’t get them all the time, another Jedi mind trick of scarcity mindset, so we act as if it’s the Last Supper, and we eat way more than we would if we ate them every day (or maybe not coz our DNA get’s hijacked by them food companies which we bout to explore).


Whether we binge because we want to just zone out, self-sabotage, we feel we deserve it, others encourage us to by their own actions and behaviours, it’s a companion behaviour e.g Netflix / movies, or because we swing so far into restriction, that we swing so far the other way.

This is all a result of subconscious existence. We’re not being present. We’re just rolling through on autopilot, “same shit different day”, jus getting through, you know. And when we’re on autopilot, we check out. We make shit decisions. We don’t pay attention, we’re muted, dulled and just existing, without living. Which is fucked. So we need to wake up. On all levels.


Wake up, put your conscious brain in control, be actively aware of what you’re doing, so that way, you’re experiencing it. You’re doing the life thing. And how many of us consciously binge and over eat?! Like no, coz we’re turned on to all the hormonal and body signals that we’re full, satisfied, satiated, completed, donezo, we g.


So be conscious, when we’re eating, put down your phone.

Stop scrolling.

Don’t eat in front of a tv

Pay attention to your food, your chewing, pay attention to what you’re doing.

Our society encourages zombies, because we’re complacent, obedient, and easy to sell the binge-encouraging foods too. Because we’re not demanding more of ourselves, we’re not owning our shit and having goals. We’re satisfied staying parked. And that doesn’t sit well with me, nuh-uh. We all have to take responsibility and create the life we want, and we need to be consciously and actively participating in life to do that.


So let’s wake the fuck up, and take control.

So as humans, dopamine (our reward/pleasure chemical) which also regulates appetite, mood and learning (you already see how this is working against us) is released and hits the receptors amongst the dopamine pathway in our brain and makes us FEEL SO GOOD. So, when we eat these binge eating foods – you know, the highly palatable, over processed, sugar, fat and salt goodness, dopamine is released and we feel good, we learn that these foods make us feed good and this gets burned into our memory and subconscious.


And then we have the palate changes and cravings that are also associated with BE. When we’re constantly used to these over-processed hyped up foods, everything else tastes boring. We don’t get that same experience, and again, we learn, and tend to always want and thus crave (because our micro biome is also hijacked) these foods, and round and round we go!


UNTIL we decide to interject and physically, consciously make changes, not thinking that will power is the answer because its not. That part of our brain in younger than our lizard brain, which holds all the dopamine power.

Food companies pour so much money and “research” into discovering what perfect combo causes the dopamine hit – like think of the hyper palatable delicious creations like cronuts, white bread, pop tarts, tim tams, pizza etc etc.


These pretend foods tend to be lacking fibre, proteins and beneficial fats, so we don’t get the hormonal signals that we’re designed to get when we eat real food. We also lack the micronutrients, so our bodies like “I haven’t gotten what I needed”, and all of this creates the perfect storm for over consumption.


And then we attach this to the easy, convenience of attaining these foods. They’re cheap, easily available and can literally be delivered to our door.


And then, further, we’ve passively created and enabled a society that celebrates, and deems these foods as cool. We’ve been marketed to desire these foods, and attach ideas of celebrity, coolness, acceptance, and significance. Like eating Ben and Jerry’s is cool, we snap it and post it up, and like my legit giant fucking moon shot mission is to make that shit, not cool, because it’s making us sick and sad and dull. And to make eating real foods fucking cool, like Zebra Dream and homemade nicecream come at us.  

So my strategies, be conscious. Don’t be afraid to stand in your essence, own your shit. Shine light on the dark. Talk to others about it, and realise you’re not alone. You don’t have to punish yourself, or treat yourself because you’re not a dog as my client said haha.

Count from 5 – 1 and interrupt the autopilot. If you have trigger foods / times / places, interrupt them also.

Don’t keep the foods in the house, be with people / call people / whatever.

Have designated areas for eating and watching, that are separate.

Phones down, brains on when eating.

Wait 10 minutes, ya still hungry go for it.

Real food replacements for your fave snacks, like yo try making coconut cream nicecream and eating it all, YA CANT COZ YOULL BE SO SATIATED BY DA FATS N GOODNESS.

Explore where the habit comes from, did your parents encourage you to eat everything on your plate? And practice something different.

Do the work on the underlying issues that exacerbate BE, what are you trying to avoid?

And my fave of all, live in the abundant mindset. Realise that, at any time, you can have whatever you want. You can always have more of whatever it is you binge on. We live in such a connected time, so it’s not a scarce commodity. So even just realising that, takes away it’s power, because it’s not special.

Books; The Power of Habit - Charles Duhigg


I hope this helps.


One love

E aka TMN aka binge eating explorerer and experiencer  


SSKKIIINNNN, a millennials guide to getting good skin

SKIN!! Skin skin skin. You know that thing that covers us.


So this blog we’re going to discuss all the tips and tricks for getting your best skin, gime dat glow! Fuck off that snapchat filter, we’ll get you the flawless skin you’re wanting!!


I should also add in a disclaimer, that the information here isn’t designed to treat any skin conditions, and for further information regarding either see a health practitioner or check out my girl @in.the.ra on IG. I also don’t talk about products, that aint my forte. So hit up IG and the bloggers you love that are face regime and skin care queens n kings.

 OKAY so lets dive into skin. Firstly, cool news and facts is that our skin cells fully regenerate every 27 days, so we’re constantly turning over new skin. So overcoming those acne bouts and psoriasis flair ups we can see improvements in a short amount of time which all of us millennials love (gimme now).

Our skin is always the manifestation of whats going on inside our bodies,

as it has one of the largest surface areas so excretion processes occur through our dermal layer out of us. Our body likes to push toxins out of us, whether it’s through sweat, pus, mucus, shit, pee, all those fluids is an excretory process.

So let’s start with


I’m going to say at least 50% of all skin things are going to be directly linked to what we’re eating. (the other 40% hormones and 10% external factors).

A lot of people, when consuming gluten on a consistent basis, so all of our refined foods and flours, like essentially if you know its bad for you its probably 99.99% of the time going to have gluten inside. So your 7/11 sandwiches, pies, pizzas, focaccias, burgers, croissants, etc. etc. These refined flours are going to probably be triggering that low-grade inflammation and your bodies response will see bad skin as one side effect. So even if you cut out all this processed shit, fuck off with the white flours and junk food, you’ll probably notice a dramatic improvement in like a few days to a week. No joke.


Second up, is dairy. Dairy is a mucus forming food, and not only do we lack enzymes to effectively break it down, consistent consumption of dairy will see bouts of acne like no ones business. Puss filled, not just on your face, but neck, back, everywhere. So ditch the dairy too, and notice that skin glow.


And thirdly, the big bad wolf of SUGAR. Yep. Consuming excess sugar on a consistent and also, acute basis will see pimples popping up like new wave rappers, as insulin resistance and MSx is associated with acne*. Yung Pu$$. You’ve probably even noticed when you’ve had a Netflix and chill date and your skins shit the next few days from all the excess sugar (and dairy and gluten). So reducing our bouts of sugar consumption, opting for less processed forms, Loving earth, Pana, Chocolate Yogi, Raw with Love, etc etc.


And lastly, ALCOHOL. Sorry. But I know you’ve had a night out, eaten some shit food, downed a few wet pussys, redbull vodka’s, and woken up to somewhat of a pizza face. Alcohol is a toxin, again, so our bodies needing to excrete and detoxify it ASAP. And it’s going to come out of ya skin.


They’re the main big 4, which a lot of people passively consume and don’t put 2 and 2 together (UNTIL NOW), so take extreme ownership, don’t just think “it’s something you cant control” without medication and challenge yourself to cut them out for a period of time and watch the difference. And when I say cut out, don’t freak out, you can replace them with more nutritious options anyways.





A lot of GP’s prescribe girls to go on the pill as a “one stop shop solution” from anything to heavy periods to bad skin. But this isn’t the answer.


In a quick nutshell, the pill tricks our bodies and releases hormones that makes our bodies think we’re pregnant, hence the no period, the mood swings, glowing skin etc etc. So it fucks with our bodies own natural levels, and when we come off, usually after years and years, our bodies like “what just happened” and everything becomes mayhem, and we usually default and go back on it, rather than getting to the true bottom of the problem – your hormones need help. SOS.


They’re out of balance, and they’re causing havoc. And our skin is getting the front row seat to this madness. SO what do we do?


1.     eat hormone balancing loving foods – all the greens n fibre, bitter foods (black coffee, cacao, ACV, rocket),

2.     support the liver in its phase 2 detox – glycine, glutathione, turmeric, broccoli sprouts, NAC, vitamin C, calcium-d-glucorate, green tea

3.     cut out gluten, dairy, excess sugar, plastics, chemicals and toxins where we can (hello coyo and keep cups)

4.     get your sex hormones tested (saliva) so work with a practitioner for that

5.     utilise hormone balancing foods and herbs such as cordyceps, maca n vitex,



So, guess what. Oestrogen is protective for the skin YAY.



High test. in all of us sees more acne and bad skin.

The sebaceous gland is the main site of hormone biosynthesis, and is stimulated by androgens. Androgens are the male hormone family (dihydrotestosterone DHT, DHEA, testosterone and androstenedione)


Higher androgens = more breakouts, pimples and acne.


Regulating the androgen receptor on sebacytes is important in regulating acne, so we can see how the hormone disrupting pill and medications fit into this puzzle. Testosterone increases the size and activity of the sebaceous glands, which are the stores of acne, so it’s important that if our skins shit, we test our hormones and apply the principles I’ve discussed to get them levelled out n happy n ya glowing up.


In girls, it’ll manifest usually in conjunction with PCO/PCOS (polycystic ovaries / syndrome), and our acne will usually appear more on the chin and jaw line and neck.


Also, androgens, acne and bodybuilding go hand in hand, as the more androgens we have, the more likely we’ll get acne. So, hence why training will see an increase in bouts of pimples also, plus ya bodies pushing out toxins, plus you’re sweating. Ya know.  


Insulin and ILGF1 also aggravate acne in millennials, and the common theme is that test, insulin, and ILGF1 are all anabolic (building) hormones. So this links into seeing metabolically corrupt people having bad skin, and peeps who love their whey, casein, dairy, and roids haha.



Back to the pill, a 2017 review found that Progesterone only pills are linked to dermatitis, acne and eczema. (Linacre 2017)….


So implement the tips above n the ones below, in conjunction with getting your hormones tested and working on a regime to ensure you can get the best skin you can.


Also interesting is the link with pollutants and toxins that oxidise the squalene in our juicy millennial skin, and thus damages it and can cause acne. So consuming antioxidant rich foods / shoving some on our faces is key. Do a cute google for edible face-masks and have fun, be safe, mask responsibly.



STRESSSSSSSSS. Our beloved cortisol who gets such a bad wrap. Its not his fault. His just doing his job it’s your fault (extreme ownership) for not managing your stress or having buffers in place (meditation, breath work, journaling etc). So don’t blame cortisol for your bad skin. Adaptogens such as withania, rhodiola, ginseng, reishi, maca powder, are all amazing. I love ATP’s CORT RX or see a prac. and we can get you some other awesome brands I love, such as Metagenics, Thorne and Orthoplex.



How’s our liver doing lately? We been taking good care of him, or not so much? Our liver processes and filters everything in our blood and body, and readies it for excretion. So, if we’re having all the processed foods, drinking on da daily, dairy sippin, sugar lickin, our livers like “you jerk”. And works overtime to try detox all of this.

Supporting our liver, as well as getting rid of the inflammatory puss forming foods in the first place, will also help. Even for psoriasis and eczema (also gut related) treating our liver through eating lots of green veggies, our culinary herbs (parsley etc), berries and high vit C foods, good quality protein, drinking teas like dandelion root, burdock root, licorice, green tea and supplements such as milk thistle, liposomal glutathione, NAC will all be awesome and super helpful.



  1. Good fats rich in vitamin A, D, E and K - so avocado, nuts (also high in molybdenum which supports liver), seeds, ghee,

  2. Water n liver loving rich foods like - leafy greens, celery, spinach, wilted kale, broccoli, boc choy etc.

  3. Antioxidant rich foods like - all of our super foods and berries, cacao, coffee (bleck), matcha - to fight off wrinkles and keep our skin luscious away from external pollutions and toxins and sun damage, also because a lot of the make up brands we use contain a fuck load of yucky ingredients that clog our pores and aid to the toxic load of our bodies, and can continue to knock us out of homeostasis and optimisation.

  4. Fermented and gut loving foods – so krauts, miso, kombucha’s, tempeh, coconut yoghurt, turmeric.




In general,

-       Collagen I love NutraOrganics beauty collagen

-       Teelixir's Ambrosia mushroom superfood blend, Tremella mushroom on his own and Chaga are all amazing for skin.

-       Vitamin C and vitamin E, and Rosehip oil is great for scarring

-       Probiotics / Gut Repair dietary protocol and powder - depending on what’s going on with your gut. So again, working with someone who can help guide and support you.

-       Chlorella, Citrus Pectin or Activated Charcoal to help detox and clear internally (can use externally also)

-       Omega’s Nordic Naturals or Bioceuticals do a high quality fish oil, or eat ya fatty fish and hemp, flaxseeds, chia seeds n yah. Why? Coz we have linoleic acid in our sebum (oil) and low LA = acne. High LA = no acne. LA = omega 3 fatty acid. And when there’s low LA our skins like MORE MORE MORE, and the oil gets OTT. It’s confusing I know. It’s inverse. More is less ja feel.  


More specific,

-       Working on the liver, so like Milk Thistle, MediHerb’s P2 Detox, Thorne Liver Cleanse,

-       Hormones, depending on what’s going on, ATP Alpha Venus, Alpha Prime


-       For shaving, mitigate the reaction and ouchness by utilising fragrance and chemical free shave creams n gels n soaps, like Dr. Bronner’s does a bomb shaving gel. Don’t dry shave. OUCH. Wash our face nicely. And don’t put anything on afterwards, let your skin do it’s thing.

-       If you’re on Roaccutane, either hit a girl up and lets help you cycle off and replace with better methods to balance your hormones and get your skin in order, or work with another integrated health practitioner, I can recommend some amazing ones whether you’re in Perth, Melb, Brisbane or Sydney so hit a sista up.

-       Also, from clients who’ve had severe acne and scarring, they’ve teamed such principles with microdermabrasion and have had incredible results, so something to explore potentially.  



So, I feel lets mitigate the risk of break-outs, by emplacing some ground rules.

  • Drink water 2-3L a day.

  • Eat good fats, not too much depending on what ya carbs and life are doing

  • Sweat out them toxins as much as possible, whether even doing infared saunas or saunas in general to aid in that process.

  • Don’t touch our face during the day (LOL I’m a psycho about this, like legit with boys im like unless your hands are clean don’t touch my face) because our hands are GROSS when we’re at work / gym / whatever, and you’re just putting that dust and germs onto your face which will clog dat pore of yours. And vice versa. Girls wash your hands before touching ya mans face.

  • Let’s try not to sleep in our make-up, take it off, exfoliate utilising nasty free products, I personally love the OG FrankBod coffee scrub. There’s a lot of really amazing brands out there, and as everyone has different skin types, it really is a game of playing “what works for me” because we’re all different. So what works for me, may not do shit for you.  Also there's a tonne of babes who blog about skin care and products, so check that out :)


Our skin absorbs 80% of what we put on it, so if you wouldn’t eat it, why put it on ya skin? Ja feel? Coz it all goes inside ya.



E aka TMN aka baby face forever



Ju, Q, Tao, T, Hu, T, Karadaq, AS, Al-Khuzaei, S & Chen W 2016, ‘Sex hormones and acne’, Clin Dermatol, vol. 35, no. 2, pp. 130-137, DOI: 10.1016/j.clindermatol.2016.10.004. Epub 2016 Oct 27.

Raghunath, RS, Venables, ZC & Millington GW 2015, ‘The menstrual cycle and the skin’, Clin Exp Dermatol, vol. 40, no. 2, pp. 111-5, DOI 10.1111/ced.12588.

Roth, MM, Leader, N & Kroumpouzos, G 2018, ‘Gynaecologic and andrologic dermatology and the metabolic syndrome‘, Clin Dermatol, vol. 36, no. 1, pp 72-80, DOI: 10.1016/j.clindermatol.2017.09.013

Uysal, G, Sahin, Y, Unluhizarci, K, Ferahbas, A, Uludag, SZ, Aygen, E & Kelestimur, F 2017, ‘’Is acne a sign of androgen excess disorder or not?’, Obst Gynecol Reprod Biol, vol. April, no. 211, pp. 21-25, DOI: 10.1016/j.ejogrb.2017.01.054.

Williams, WV 2018, ‘Hormonal contraception and the development of autoimmunity: A review of the literature’, ePub, vol. 83, no. 3, pp. 275-295. DOI:10.1080/00243639.2017.1360065.

diet confusion, soo which diet is right for me?

"tell me what you eat, and i'll tell you who you are" - Anthelme Brillat-Savarin



SO I’m super hyped writing this / when I spit it into an audio file for you babes!!!

As I briefly explained in my IG story (@themillennialnutritionist) I listened to episode #153 of The Mike Dolce Show AND WAS LIKE FUCK SO MUCH YES. His delivery is also hype-man worthy, like just fuelled so much passion and other feelings inside haha.




As there’s soo many “diets” out there – keto, paleo, HFLC, WFPB, vegan, vegetarian, and all the other fucking pesc-ovo-lacto blah blahs, FODMAPs, IIFYM, and they’re all so dogmatic in their strict “rules” on what is best.


And its like YES there is research to support each of these, under certain conditions, and YES certain phases of these diets will yield results and make you feel better, but what Mike preaches and I preach is LONG TERM, SUSTINABLE, THRIVING GOOD FEELS AND HEALTH. Like isn’t that the goal? To feel amazing? All the time? To not have to worry about food anxiety, confusion, counting macros, tracking our foods, weighing our foods and entering them into an app?


And like if it confuses me, then I’m damn sure it confuses you too. And each is like a high school house, they all want to win, be the best, and you know they’re damn sure to advertise and market their way as the best way, and bash the opposing lifestyle and diets.


And that tends to be where everything gets skewed, as it’s all just fuelled by gaining profit, marketing and advertising, so you’re conforming to a type of diet lifestyle that encourages you to consume these foods that fall under these labels, and we attach ourselves to them, and wear their colours like a badge of honour. Like “that’s our keto/paleo/vegan/whatever bread”. 


What we want to do is HAVE CYCLES of the diets that are BEST SUITED TO US AND OUR GOALS.


Eating purely ketogenic, consuming butter, bacon, pork rinds, consistently, meal in meal out, ISN’T SUSTINABLY HEALTHY.


Eating purely vegan, consuming refined carbohydrates, fake meats, sugar filled desserts, ISN’T SUSTAINABLY HEALTHY.

Mike Dolce talks about carbohydrates, like in the paleo and keto realm how steel cut oats and blueberries and honey and fruit are pinned as the anti-christ, and Mike’s like, how the fuck can you tell me steel cut oats are bad for me? That blueberries aren’t good for us? Its like YOU FUCKING CAN’T. Because there is evidence supporting oats and blueberries as staples for good cardiovascular, gut and cell health. Yet they’re painted as something to avoid / reduce. Like what?


And with vegan, eating tonnes of processed and refined grains and carbs, deep fried fake meats, white breads, sugar filled condiments and desserts and foods ISN’T HEALTHY EITHER.


Too many people, and many of us are on the path to insulin resistance and all those other diseases we see around us in western society. Too many with gut issues, brain fog, fatigue, shit digestion, they don’t shit, constantly bloated, feel sick, headaches, irritability, mood swings, LIKE ALL OF THIS IS LINKED TO WHAT WE’RE EATING, these processed, sugar filled, refined carbs that exists within the vegan diet.


And I’m not here bashing these diets, I’m pro keto, I’m pro paleo, I’m pro vegan, I’m pro-eat real food, and these contain those principles. But it’s when it we swing too far one way, and just pretend eating these praised foods is healthy, and its like bruh its not. You’re still going to be missing copious micronutrients which is the key to living as thriving millennials.

You need to assess what is going on with YOU as an individual, and use that as your compass, instead of just jumping onto the next hyper-marketed diet and hoping “this is the one” that will give you the results you want (usually in a small timeframe).


I’m just saying let’s shift away from the dogmatic principles into a varied, seasonal, real food way of eating. Where plants are the basis of our diets. A rich variety of vegetables, nuts, seeds, fruits, and with our good fats, which we need, and our protein, with carbohydrates eaten when they’re appropriate. Like lets utilise these foods to best amplify our results. Post training we have that anabolic advantage, at night time, we have that lowered cortisol advantage. So yes, lets eat our carbohydrates then, to maximise and feel our best.

If we’re sitting at work all day, not moving, eating carbohydrates throughout isn’t smart. It’s not optimised. Maybe that day you eat higher fat, veggie rich, with some nuts seeds, protein source of ya choice, and a piece of fruit or whatever.

Everything is about ACHIEVING HOMEOSTASIS. BALANCE. WHICH OUR BODY IS CONSTANTLY 24/7 WORKING TO ACHIEVE. Like look at your life, look at how you’re living, and then assess where these diet principles fit in so you feel and look your best.


And don’t think supplementing is an excuse to eat shit foods. Supplementation assists a good balanced varied diet. You can’t rely on supplements to survive. And why would you even want to.  Like lets be real.

Eating real foods as the foundation enables optimisation, and that if we need to supplement, it should only be a few here and there. And get your tests done, so you can see where you’re levels are at. I see a lot of people wanting supplements, without a) treating the underlying issue of poor nutrition, b) not having tested their bloods to see where in the range their sitting, or c) looking at lifestyle principles to implement and help, instead of just jumping into poppin some pills.  


So eating micronutrient dense foods as the basis of our lives, which means PLANTS, will not only result in natural sustained weight loss, reduced inflammation, less brain fog, and all the others I said, it will also enable greater recovery, aid muscle growth, because we’re providing our body with all the nutrients and co-factors it needs to build the best possible body.


Optimisation = eating for micronutrients.


Make plants your base.


We’re social animals, and we live in tribes. And that’s what makes these diets appealing, we belong. We have a tribe. Have a family that supports us and encourages us, and we feel whole. But like I said, this cherished tribe you’re a part of, might be doing you a disservice, in not being right for you, all the time.


Yes cycle. Yes play around. Yes track, measure, check in with yourself, how are you feeling? How are you looking? And go from there. Don’t just continue with a way of eating out of ignorance and lack of self-awareness.


Mike Dolce I love you, and you are my god.

The end. 


LOVE E, aka TMN aka Mike Dolce fan girl 5000

book review: extreme ownership

By Jocko Willink & Leif Babin

OKAY SO. SERIOUSLY. I LOVED THIS BOOK SOOOOOOO MUCH. I found it hard to put down, and so smashing it in a week was inevitable.

Also, as a side note (you probably don't even care haha but hey), as things are starting to pick up and more work is coming in, my reviews are most likely going to be fornightly / monthly, just as I need to divi up my reading time between epic personal development and nutritional biochem/physiology etc. so I can better serve my clients and THE ENTIRE WORLDDDDDD. 

But fuck that for right now, coz this book was epic.


So any tangible insights and lessons. I not only have such an epic enhanced respect for all the men and women who serve their countries and defend our freedom and safety, but reading this just makes me excited to implement and execute on the principles in real life, whether you’re an employee, employer, leader, role model, older sister, son, teacher, whatever. There is so much wisdom and golden nuggets in this book.

Also, as each chapter starts with examples of U.S. SEAL Team Task Unit Bruiser & Charlie Platoon’s missions and experiences serving in the Iraq war, the aspect of story telling and taking you to another world created (for me anyways) a refreshing break from always reading non-fiction, and just created so much magic for me. AND IF JOCKO & LEIF YOU EVER READ THIS, I LOVE AND THANK YOU. 


-       You have to take responsibility and ownership of everything that goes wrong. No more playing the blame game. “The leader must own everything in his or her world. There is no one else to blame. The leader must acknowledge mistakes and admit failures, take ownership of them, and develop a plan to win”. (pg. 30).

e.g If your boss isn’t supporting you team, blame yourself. Not your boss. ‘Examine what you can do better to convey the critical information for decisions to be made and support allocated” (pg. 237).

-       Taking complete ownership =  gaining respect and trust from our teams and those in our lives. (win win bruh). 

-       “...You must remove individual ego and personal agenda. It’s all about the mission. How can you best get your team to most effectively execute the plan in order to accomplish the mission” (pg. 35). 

-       “leaders must always operate with the understanding that they are a a part of something greater than themselves and their own personal interests” (pt. 76-77). And believe in this cause, with unwaiviering confidence.

-       Focus on the immediate goal.

Complete. Then the next immediate goal. This not only, ensures maximum effort and energy is exerted, it also enables us to feel accomplished, build confidence, momentum and can blunt the pain, inertia and procrastination that often overwhelms us when we have a big mission to accomplish. 

-       Following on from this; “determine the highest priority task and execute” (pg. 161) aka prioritize & execute.

-       “Own problems that inhibit performance, and develop solutions to those problems”(pg. 50). And keep these to being simple. Simplicity is key. Less confusion. Less complexity, less chances of compounding into disaster. This also ensures every team member understands the plan, increasing the chances of success, as they “commit to the mission, [and] persevere through the inevitable challenges” (pg. 74)

-       “its not what you preach, its what you tolerate” (pg. 54).

-       “if substandard performance is accepted and no one is held accountable – if there are no consequences - that poor performance becomes the new standard” (pg. 54).  – Leaders must push the standard.

-       “leaders should never be satisfied. They must always strive to improve, and they must build that mindset into the team: (pg. 55). Good leaders identify weaknesses, and seek to strengthen them.

-       Striving for greater performance and standard starts with the individual and spreads to the team, creating a culture of high performance and where everyone is held to the same standards.

-       Leaders “must remain calm and make the best decision possible… Relax, look around, make a call.” (pg. 161). “Don’t try to do everything at once, or you wont be successful” (pg. 165)

-       And when we’re pressed with an order in which we do not understand, we NEED TO ASK WHY. It is the why that enables the full belief, the confidence and a full deploy of energy and efforts to achieve the order.

-       In regards to management “human beings are generally not capable of managing more than 6 – 10 people” (pg. 183). Leaders need to empower and communicate effectively to subordinates, to enable larger teams to function and move as one unit. And to establish junior leaders to be “proactive rather than reactive”. (pg 184.) Enabling junior leaders (in whatever context) ensures us as leaders are able to strategise and see the larger picture, spot holes and ways to improve.

-       “Open conversations build trust. Overcoming stress and challenging environments builds trust. Working through emergencies and seeing how people react builds trust” (pg. 191). 

-       Never assume hazards aren’t waiting for you. Assume they are. And plan for them.  

-       Evaluation of outcomes and performance is key. Constantly analyse, and “implement lessons learned for future missions”. (pg. 106) aka check yoself.

-       “leaders must…act on logic, not emotion” (pg. 253). FEAR = inaction. 

-    We  “must act “decisively amid uncertainty; to make the best decisions [we] can based on only the immediate information available” (pg. 254). and this applies to EVERY DECISION WE MAKE. don't let indecision paralyse you (lol says me)

-       “waiting for the 100% right and certiain solution leads to delay, indecision and an inability to execute” (pg. 255). DON’T PROCRASTINATE OR SIT ON A DECISION. Educated guesses have to happen. None of this “wait and see” mentality. Make the outcome happen.


In regards to time, being disciplined enough to get up when that FIRST alarm goes off (discipline) gives you more free time (freedom) which propels you forward.

-       “a true leader is not intimidated when others step up and take charge”. (pg. 274). Don’t fear being outshined by someone else, that = a lack of self-confidence. We all gon be able to shine. Abundance mindset babies


That’s the end of my love of and review of Extreme Ownership

Get your copy of Extreme Ownership

Peep Jocko's (@jockowollink) TEDx talk below (too good)

xxx E aka TMN aka April's speed reader 


deep dive - it’s not me, its you.

Literally though. (unless, maybe it is you because you're a jerk. but in contexts, it's usually them haha, so jus hear me out)


So, unapologetically i wrote this last week, because there was this crazy reoccurring theme that I kept being confronted with (and no lie, this week was no different either hey). Whether its personally, or friends sharing their experience, or just it being brought up in conversation. This idea of, how others treat you, respond, interact, react, is never on you. It’s always on them.

Newton's third law of physics (essentially says) - for every interaction, there is a reaction.

And most people's reactions are their armours (Brene Brown ya queen). How they deal and interact is based upon their own environment, experiences, habits, limiting beliefs, stories that define them and their upbringing. (and guess what, you are also one of these 'people'!!! haha). 

This can play out in many scenarios. most of which, i'm damn sure you've experienced, and been left over-thinking, replaying, confused, upset and just like "wtf".

Whether it’s a friend who always puts you down, whether directly or indirectly, sneakily, just those little comments that you catch yourself being like “am I really like that?”.

Whether it’s a parent’s comments or lack of support in a decision you’ve made or want to make, that makes you second-guess yourself and think maybe you should do the opposite (theres a time and place though yo).

Whether it’s a boss that loses their shit at you, and makes you feel worthless, guilty and belittled.

Whether it’s a customer that made you feel inadequate and useless.

Whether it’s a lover no longer interested, that makes you replay things in your head and wonder what you did wrong.

And I’m here to tell you, nothing. In all these scenarios, you didn’t do anything wrong. It’s not you. It’s them. 

You’re never not enough.

You’re never worthy of being treated unfairly. It’s always just an insight into their pain, vulnerability, insecurities and lack of self-awareness.

They’re armoured up. They’re standing there, hiding their vulnerability, shame, confusion, and instead, inflict a type of self-pain via you, their outlet, to ease their misalignment.

Inside, they’re not aligned with their purpose, their magic, their why, their soul, whatever you want to name it. They’re not happy. Not content. Not fulfilled. Not abundant. Not thriving. So, the only way to ease the pain, is to dish it out, and make others seem the same, feel the same, so we’re not alone. Which is our human condition. To connect. To not be alone. To relate. So, by these actions, they feel less alone, less insecure, less vulnerable.


It’s often difficult to separate other people’s opinions and perspectives of us, and our own intuitive internal one. I feel as humans we depend on the external to align and reaffirm our internal. We’re constantly in taking cues and signals from the periphery, to the central, to relay information to our brains and keep us safe and in check. And I don’t see why this is any different with other people.


We’re constantly in a feedback loop, and when the people around you, are not aligning with your internal perspective, things can get skewed.

Like our self-worth. Our self-esteem. Our confidence.

And these things are essential arsenals to get through this life of ours. They cause us to either armour up, shut out, or just let ourselves be hurt and confused, OR be thriving millennials.

So I write this, as a reminder that, whether it’s happening to you, has happened, or in preparation for when it does happen. In these times, when you come face to face with these people and situations, where you feel you’re not enough, not worthy, stop. Be aware of this idea. And realise, it’s not you. You are enough. You are worthy. This is not a flaw of yours, but rather a flaw of theirs. And it is to take no impact upon you, your heart, soul, mood, or state. It shall not dim your light, distract you, impact you, it shall pass on through. And all we can wish for, is that these people wake up to their vulnerabilities and flaws, meet them face to face, and progress, self-develop so they too can pass on the message of, it’s not you. It’s them. 

Also, as I sit on my couch, listening to G-Eazy, the nostalgia of remembering how for so long, I was so UNAWARE that it wasn’t me. That I wasn’t the one not worthy. That it’s them. They’re not worthy. Of your energy, friendship, love, effort, apology, and time. And all we can do is see it for what it is, and let is pass through.

And check yourself also. As you're also the them. so be aware.

wake up to the kind of patterns of behaviour you're repeating, based upon your own armour and insecurities.

And sit with it. think about it. and make the conscious choice to go forward separated from this automated behaviour. rewrite your own interface. 

I also feel, as a side note that this message is intended to be consumed by those already on the path of self-awareness. And is encouraged not as to instil a victim mentality, but rather a self-preserving idea. That this concept, doesn't really apply to those situations where you're indeed, being an asshole, and it is, indeed your fault. haha

One love

E aka TMN aka check yoself before you wreck yoself 

book review: crushing it!

by Gary Vaynerchuk. 

So I’m low key proud of me reading a book in a week, and reading Crushing it!

was super compelling, motivating, inspiring and now I feel like I have to read Crush It! to get the full crush experience (and Jab Jab Jab, Right Hook).

This books a cute ead for all you millennial entrepreneurs/wantrepreneeurs/intrapreneurs/interpreneurs out there, 99.99% of whom I’m sure chew down Gary’s content or at least, know who the fuck he is haha.

The value you’ll get out of this book is tangible, digestible information and tips into utilising social media, applied to such a broad range of hobbies morphed and exploded into successful, thriving business’. Gary draws inspiring stories from protégé’s and fans who applied the CrushIt! content in 2009, with reoccurring themes that encompass Gary’s entire message (which is prevalent throughout his content)


-       Ooze passion & authenticity

-       Play the long game over the short win.

-       Be patient.

-       Work insanely fucking hard.

-       Document and share.

-       Engage and offer as much value to others as   humanely possible.

-       Think about your legacy.


(or at least this is just my perspective on the goat that is Gary Vee).

Tbh, writing this review was harder than others, as each page I feel there was a take-away or some relevant message or idea you could ingest and adapt to your own. I often found myself reading but my mind was like racing with how I can apply that to my own brand and playing out scenarios in my head haha.

What’s given is, obviously, my perspective and what I took from the book, so cop yourself a copy and see what value it’ll bring you. I’m not really going to go into Gary’s guiding principles which he consistency conveys throughout his content (like “eat shit”), but rather book specific nuggets from the stories he tells and the insights he provides. 


-       our personal brand is everything. It’s what enables us to break away from current success’ and persona’s and if we’re branded as “the __ person”. It gives us creative freedom to express and try out different ventures and dabble. -  e.g “Oprah was not just a talk show host. Muhammad Ali was not just a boxer. The Rock is not just a wrestler” (pg.18). You and your personal brand will grow, evolve, adapt so don’t get too caught up in

-       youtube / video / SM / phone content is the new TV (if we haven’t realised this already). It’s everything. It’s what we primarily consume nowadays. You can create a successful thriving, bottle poppin, million dollar income from it. So get cracking. And get used to stagnation. No one loving you. Your family and friends thinking you’re crazy.

-       Figure out which platforms to utilise to boost your content and gain a following. Like is video your best medium? Writing content? Audio? All of them?

-       Sacrifice is part of the hustle. You have to go through hard times, and “eat shit” for ages.

-       There is no “prescribed route”. We need to completely throw away this conditioning of a path, whats “realistic”, fathomable, like we need to fuck off with the safe mentality we’ve been spoon fed since birth. Follow your passion, make it work and it’ll happen. Dream big my babies.

-       Think about your skills, what do you have to offer? And leverage that to step closer to where you want to be. You have assets. Don’t underestimate yourself.

-       Confronting ourselves and breaking down our own insecurities is crucial. We need to be aware of where we’re cock blocking ourselves, e.g “I understand that I am in complete control, and that’s an overwhelming feeling, because it means you could always be doing more, and it means you might not be doing enough” - Amy Schmittauer (pg. 27) @schmittastic

-       Deepen your level of care – (Lewis Howes, pg 37) @lewishowes. Don’t swap short term wins/moolah for long term gains.

-       Be yourself and don’t’ be sorry for it – “Crush It! And his other books allowed me to just be who I am and not be sorry about it” – Lauryn Evarts (pg 46). @theskinnyconfidential

- “Passion is your back up generaor when all your other energy sources start to sputter” (pg 47).

/ come see me and lets help keep all ya energy levels at a decent 80% alwayssss

-       Pay attention to everything. “Where are the eyeballs going? What are your customers talking about? What are the newest trends in your field? What are the biggest controveries? (pg 71).

-  Teach by example.

-       “None of us can predict with utmost certainty exactly what’s going to happen to us. We will probably meet the people we arrange to meet, but we could also have random encounters. We will probably have the conversations we have schedules, but who knows where those talks might go? (pg 80.) BOOM. Flirt with fate.

-       Documenting ensures you’re building a personal brand, which anyone can do with IG stories and Snapchat. And we all love BTS tings.

-       Don’t just copy and paste content from FB/IG/Youtube, re-purpose the content so it’s original and aligns with that platform and audience.

-  Own what you do.

-       Collabs are what’s up.

-       Story telling is forever key. It’s how we connect as humans. And social media gives us the ultimate platform and opportunity to tell and share our story. Remember you’re also the author. So you’re able to create your own story.  

-       He also goes through, Snap, Twitter, Youtube, Facebook, IG, Podcasts and Voice-First, and explains the power of these platforms, and provides success stories and I’m sure will flood your mind and open yourself up to the so many opportunities that can come about from utilising and owning these platforms.

-       Like the old working model is dead. No job is “safe”. So why the fuck not bet on yourself and create what you’ve always wanted to. 


That’s the end of my mini review on Crushing It!. WEOW.

Cop your copy of Crushing It!

Gary’s youtube


xxx E aka TMN aka eating shit forever hah


book review: high performance habits

by Brendon Burchard.

I get hit up all the tine for book recommendations.

And im actually so fucking grateful that a) I can read b) I enjoy reading c) I was encouraged to read as a kid. Because honestly, reading books is THE MOST VALUABLE ASSET, its like someones entire life experience condensed into pages that you consume. 

SO, I’ve decided to do book reviews of each book I read / the ones that I feel will be able to serve you and add to your life.


So, yesterday i finished Brendon Burchard’s High Performance Habits.

It was a really really good read. I loved it. I wrote all over it, made notes, doggy eared pages i loved and took it with me on many adventures haha.

He did a bunch of researchers, both qualitative and quantitative and determines there is 6 key habits each high performer has and consistently acts out, and that upon incorporating these into our lives, we too can experience a greater level of performance, whatever domain that may be.

High performers – are individuals who consistently, for long periods of time perform at a high standard and have abundance in all realms of life – so business, personal, health, relationships, etc etc.

There’s a bunch of epic quotes throughout the book in chapter intro’s, FOR EXAMPLE:

“don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is more people who have come alive”

– Howard Thurman (pg. 78).

And heaps of nuggets by Brendon.



-       Replace certainty with curiosity and genuine self confidence, not ego bubbles.

-   Don’t fear your new ambitions. Or fear them. But do it anyways ja feel.

-       Become aware and act accordingly with the person we want to be, from the onset and throughout (my Geordie shore reference to spice it up haha)

-       It’s about rising to serve a mission, not the mission lowering itself to match my limited strengths. (again this goes on from the growth mindset Carol Dweck).

-       Make and block out time to study and learn skills you need, and develop them obesessively.

-       We need to carve out our niche and primary interest.

-       Releasing energies and thoughts from previous situations before stepping into new ones – literally, like as you step into the door to home or work, or out of the car, consciously let go of whatever was playing on your mind and meet the new moment and create what you will from it,

-       Be excited about life. And be conscious of that excitement and let it drive you

-       “Set new standards, self-monitor more frequently…” (pg 137) and learn to become comfortable analysing and looking at your own performance, without our own personal bias. Like recognise our flaws and our own blind spots.

-       Let yourself geek out and jump in deep about those things that spark our interest and align with our souls. (pg 141).

-   When trying to get out of our own heads / create perspective, speak to ourselves in 2nd and 3rd person (which I really do a lot of when I make dumb decisions / am at the gym haha).

-       Progressive mastery is the name of the game. Which links into our niche / calling / primary interest / purpose / dabbled interest etc.

-       Challenge peoples ways of thinking, in regards to develop their character, connections and contributions.

-       Identify where we’re making excuses and how life might be if we showed up stronger (pg 240).

-       Legacy? And under what circumstances will we measure ours?


-       Struggle is a necessity for growth and true high performance. We often quit too easily because we’re encumbered in a society that promotes “quick fixes”, “hacks” and one pill magic’s, instead of the real path which is struggle, struggle and some more struggle.

-       So don’t shy away when hard times come, meet them, embrace them and get through them.



-       “certainty ltimately blinds you, sets false or fixed limits and creates “automatic” habits that become predictable…” “the person who is most certain is most closed to learning” (pg. 13)

-        “seek clarity to who you want to be, how you want to interact with others, what you want, and what will bring you the greatest meaning” (pg 37.)

-       “effectiveness… is the result of how we consciously strive to meet life’s harder challenges, grow beyond our comforts, and deliberately work to overcome our biases and preferences…” (pg 40).

-       “never wait to pursue a dream…out of fear that you lack the “right stuff”” (pg.50).

-       “when you’re constantly juggling and feeling depleted, you don’t think about the future” (pg. 70). This leads into the importance and place of self-love and recharging our batteries in order to be our best.

-       “feeling that you have to do something isn’t always comfortable” (pg. 137). And that’s where vulnerability and growth come into play. Which is what its ALL ABOUT WHICH I STILL STRUGGLE TO DO AND PROBS ALWAYS DO COZ BEING A PUSSY BITCH IS IMBEDDED IN OUR CULTURE AND DNA BRUH.

-       we’re less courageous as a society today because we avoid struggle, and that decision leaves us with underdeveloped character and strength” (pg. 267)


yay. So that sums up this good read, def’s valuable for anyone wanting to step it up, adopt and understand key tangible skills that high performers constantly, forever, implement, forever and ever the end 




bye bye bloat, how to get rid of bloating

make bloating your bitch, once and for all


Seriously, like on a day to day basis, aint nothing more uncomfortable than being bloated.

Like pun included, it’s a sure way to take the wind out of your sail, and feel so not sexy, confident, or like youre a badass queen / king. Although I feel guys don’t talk about bloatin nearly as much as women do? Whats up with that? Boys can you please explain? Do you get bloated too? Are you uncoofrtable? Why don’t you talk bout it more? Instead of just leaving us gals floating in the wind with air babies and uncomfortable looks on our faces, ja feel.

So besides my now pending question of do boys get bloated? And can we make this a talked about thing, BLOATING IS SOMETHING I GET ASKED ABOUT A LOT.

IT IS ALSO SOMETHING 99.95% OF PEOPLE I TALK TO EXPERIENCE EVERY SINGLE DAY, almost thinking its normal? Or expected? Or just happens.

And im like BOO BOO NO. bloating is not normal. Its just normalised in our society because people eat foods that don’t agree with them and show off their food babies or like embrace the bloat. But bloating shouldn’t happen every day. It shouldn’t.

Bloating is described from a range of symptoms, distention in our stomach and intestines, gas, pressure, discomfort, and can link into constipation / diarrhoea, associated with IBS, and GI tract dysfunction.

It’s a reaction that occurs inside our small intestine, and as our bugs work to break down what we’ve eaten, and they usually love carbohydrates – whetehr it be simple ones like lactose, or complex carbs and starches like corn, whole grains and legumes, fibre also, they ferment in our gut by the bugs and they emit hydrogen gases, which causes our abdomen to swell up, and thus the bloating, distention, and discomfort.

We don’t have to live being bloated. Uncomfortable. We can remove this pain completely, and it all starts with awareness. I posted up yesterday my bloated belly because I honestly haven’t been bloated in so long, like monthsssssssss, and I ate some organic popcorn and BOOM EPIC BLOATING. I was shocked. And so this is why im writing this. Because I was like “asif I blow up that much from such a small amount of fucking Cobs organic popcorn”. But ya girl did. Gave me a glimpse into what id look like knocked up.


So lets get this through out heads. BLOATING ISNT NORMAL. Bloating isn’t just something we have to live with. We need to become MORE AWARE of what we’re eating that triggers our bloating. Rather than being blind, or just complacent and accepting it, which is what ive experienced with my clients. I’m like “wait, so you had a soy flat white and then the bloating happened?” and theyre like …. Oh yeah. DING DING DING. A culprit emerges.


Some common culprits;

-       dairy – in all forms, milk, cheese, ice cream, yoghurt, chocolate, pastries, biscuits, cakes, etc

-       grains / flours – rices, pastas, bread, pizzas, biscuits, cakes, crackers, most processed tings

-       legumes / beans – chickpeas, black beans, red kidney beans

-       artificial sugars – acesulfame potassium (ACEK),

-       fizz – redbulls, soft drinks, beers, even kombucha sometimes etc.

-       high FODMAP foods (if you’re GI system is overly sensitive / inflammation occurs)

-       probiotic rich foods (counter productive I know right?!?) – coconut yoghurts, kombuchas,


-       not chewing our food / eating quickly

-       mindless eating

-       eating when we’re walking

-       drinking water / liquids with meals

-       drinking cold liquids

-       eating cold / frozen foods

-       chewing gum

-       intolerances

-       changes in diet (e.g more fibre, over eating)

-       stress

-       leaky gut / GI inflammation

-       malabsorption issues

-       hormonal fluctuations

-       eating late at night when digestion isn’t as fired up


So take note. What are you consuming or doing that’s causing you to be bloated? And guess what the next step is? CUT THAT SHIT OUT. Problem solvered (well part of it!) Cutting out these foods / changing our habits should reduce and remove 90% of the bloating we experience.


Eat mindfully.

Don’t drink and eat. Eat your food. Drink 30 minutes later.

Warm / digestive loving liquids pre food only (ACV, warm teas, etc).

Sit down to eat.

If youre eating cold foods, add warming herbs / spices


If you’re doing all this and still experiencing bloating, then message me because we’re going to be looking at leaky gut / gi problems, digestive issues, stomach acid / enzymatic imbalances, inflammation, intolerances etc. And each case is individual.


-       digestive enzymes w/ foods

-       activated charcoal (whether tablets or liquid)

-       ACV (apple cider vinegar)

-       Ginger – tea / raw etc.

-       Digestive loving herbs – fennel, gentian, peppermint, dandelion,

-       Aloe vera leaf juice

-       Turmeric root / tea

-       Probiotic supplementation


Awesome. I’ve learnt my lesson, after not being bloated for months I was shook and was like “this is fucked”, so no more popcorn for me. Zero fucks given. Feeling bloated SUCKS, so be motivated to make the changes, shifts and implement the strategies so you too can BE FREE FROM THE BLOAT.


Love e, aka TMN aka who even knows right now haha 


a how to guide for detoxing negative people


Or hey. at least i tried to give you a guide. 

SO in this blog we’re going to explore how to let go of toxic people in our lives. Practising this will enable us to fully transform and step into who we want to be, and make space for g things to manifest.


We’ll explore the tangible steps to take to let go of toxic people, how to eradicate guilt, letting go of others opinions and validation (as they’re usually toxic and don’t serve us), and how we should aim to be following inspirational or purposeful people on social media, who align with our truth. And then moving in alignment and how to surround ourselves with people who will propel us forward.

So, lawd knows that I’ve done my fair share of culling toxic people from my life. And I don’t mean this to come across as rude or bitchy or me being an entitled person at all. It just is what it is.

We’re constantly evolving as people, and each new level requires a new version of ourselves. And so often, we have to shed the people who in the past, have helped up, but they tend to hold us back when we try to level up, because they’re afraid and have their own set of limiting beliefs.

When we decide to consciously let go of people who no longer serve us in life, it’s important to communicate it effectively to that person, not beat ourselves up or second guess if we’re a “good person” and not feel obligated to stay stuck and pour our energy into these people. It’s also okay to mourn a friendship/relationship/familyship/workship/mentorship/clientship whatever you had with these people.

It’s okay to reminisce and hold memories in our hearts, and to remember the good times and connection we had. And then we learn to let that go. With no ill feelings or negativity. Just as a self-progression must do. It’s like school. Each year, we have to go into a new year, a new class, a new teacher, and we miss the old ones but know it’s for our own growth. It’s like that. In real life application.

So, how do you know when a person is no longer serving you / is toxic?


-       they put your ideas down – constantly. This is the whole “I was thinking about x, y, z” and they’re all like “oh true.” But add zero input, or just make you feel dumb, belittled, unimportant, seem disinterested, offer no value or feedback.

-       They often meet you with “what if’s”, play the worst case scenario every scenario, make you double think yourself, that kind of thing.

-       These people also tend to like to keep you exactly where you are – because you’re right there with them. And they cling to that safety, reassurance and sense of certainty. Which is suffocating to you and your growth.

-       They tend to not have developed much, in regards to ideas, values, day-to-day things, they usually respond with “oh you know, same shit different day”.

-       They’re unable to meet your level of excitement when you’re excited about an idea, venture, dream, etc. They’re like party poopers.

-       They talk about themselves 99% of the time.

-       They offer no tangible help or advice.

-       They tell you to “be realistic”.

-       You feel drained, not energised when you see them / speek to them. It feels like a chore and “something you have to do”.

-       You start to get the feels of avoidance. Like seeing them is like “man id soooo rather not”.

-       You have fuck all to talk about. Except old times.

-       You realise the connection is gone. And that’s okay. We just recognise each other as people we once loved, and the loves there it’s just not in the present moment.

So, we’re realising that this person isn’t serving us (you’re nodding and being like “oh shit, yes”). And just makes us feel like we’re stuck. What’s next?


Next we take action.

I feel the most appropriate approach is to slowly but surely, let the ‘ship’ die. Sounds harsh but just follow me for a second. They ask you to hang out / catch up/ do something? You don’t need to make an excuse. You can just honestly say “hey I can’t sorry!! Hope you have a good time though!!”. We’re not obliged to create fake scenarios and it just adds unnecessary stress to our lives, and lying is shit. Lets just be honest.


So each opportunity, we just let it pass. We don’t engage. We don’t give our energy, we just keep it chill, and polite. And if they’re like “I don’t see you anymore wtf”, you can just say “I know I’m sorry, I just don’t do what we used to do, like it doesn’t serve me anymore”. And either they understand and respect that, and have the awareness to realise you’re changed and that’s not your thing, and whether they then reach out to ask you about your own self growth and help them to fuel there’s, and then there’s potential for the ship to continue, or they just accept it for what it is, and no longer make effort either and that’s how it sizzles away.


I don’t feel there needs to be any beef or negative confrontation, although I’ve had to had a few awkward af conversations being like “yeah so I’m probably not going to see you anymore type thing, just because I don’t feel we align and add value to each others lives”. And yep. They thought I was a fucking bitch. But I did what was right in my heart and for me and my future. And didn’t feel the need to sugar coat shit for their sake. And the same has happened to me in reverse, where I’ve had ships who have outgrown me, and I’m the one reaching out and getting the “I’ve grown yo” response. And it’s kinda invigorating and brutal at the same time. Like I realised and was like HOLY FUCK THIS MEANS I NEED TO LEVEL UP TOO MAN BECAUSE THIS PERSON MEANS SO MUCH TO ME. And thus, the first scenario I described happened.


And the opposite also happened, a friend just stopped talking to me. And I made a bunch of effort. And nothing. And I was like “aight” because I had the awareness to realise that she might be experiencing that I no longer served her, or could add value to her life, and we just didn’t align. And so I stopped making the effort. That’s also an optional approach. To just not make effort. Not reply. Nu phone who dis?


That’s the more upfront method to getting rid of toxic people.

Other ways is, just to sugar coat it if you feel more comfortable, and make reasons and excuses for your absence, and just hope they get the drift and let you go.

Also, the more you hang out with people you want to be around and who drive you, add value, energise you, will also create more space between you and them, thus makes it easier to make the transition.

And with social media these days, its so easy for people to get what we’re about, what we’re doing, our changing identity, etc. It’s not like some mysterious thing. I think it’s fairly obvious when you see a person change. And you vibe the energy, its usually different.

When we let go of toxic people, we make space for new ships to come in, the universe will align it / make effort, reach out in the DM’s, be at spaces you want to be where your tribe will be, and connect.

And upon this journey of detoxing people out of your lives, is to let go of any power their opinions or any validation they give you. Learn and know that their opinions are sourced from their experiences. Their belief systems. Their upbringing, their lives. Not yours.

And so, unless you feel it serves a purpose to respect and take on their opinion, unless its challenging you, constructive feedback, fuck it. You can listen, but you don’t have to absorb it. You don’t have to let it penetrate your energy bubble as I call it (essentially your energy has a bubble around you, and it protects you from shit people and shit advice and haters and other stuff) its like a wall, but less rigid. Coz we want to let some stuff in, but not others. Like a blood brain barrier haha.

Release the validation they give you. Release their opinions manifesting into your own. Let it go. And fill that space with your own, or those who you aspire to be like, admire and love.

It’s okay to let go, it’s okay to feel guilty, but feel it, acknowledge it, and let it go. Let it pass on through. It’s not worth marinating in and fucking with your head.

Will you have an identity crisis? Who knows. I have one like every week I reckon haha. Like Dre used to say “how are ya, who are ya, why are ya, what are ya”. (also the greatest set of questions ever @1drayza). It’s a convoluted bitter sweet, like letting go of people who have had such tremendous input and impact in your life, to forge your own path without negative input or being held back.


So hopefully, reading this has made you aware of those in your life that aren’t cheering you on to success, happiness and growth. And I’ve hopefully eloquently (lol) explained some approaches to creating distance and removing these people from your lives.

Now, to add onto this is non-real life friends, its our instagram feeds and FB home page. With the algorithms in place as they are, we have even more of an ability to only consume the content of those we engage with and want to (just saying tho, bring back chronological IG feeds bruh).


I often go through “unfollowing” sprees, in which SAVAGE AF TO HEAR BUT I just unfollow people that legit don’t align with my values, or just don’t really do anything for me. It’s like passive consumption of keeping you complacent and settling and stuck. I also feel on this, it’s okay to not follow people you love if what they’re uploading and sharing doesn’t add to your life. Like you can still love people and not follow them haha. We’re not socially or morally obliged to follow anyone. And I feel a lot of us are afraid to do that, out of fear of confrontation or hurting peoples feelings or making it a bigger deal than what it is. Like we need to take the power away from it.


So, unfollow those people who are toxic / don’t add value and start following awesome pages and people that inspire, motivate, encourage, support and challenge you to level up and live your true self.

I also feel on this entire topic, im not saying “purge everyone in your entire life who is negative or adds negativity” because that’s not how the world works. They’re will always be negative push backs from people in our lives, its more just take the power away from it. Don’t engage in it, and surround yourself with a team of bad bitches, not whiners, low energy, scarcity mindset, limited peeps 24/7. Like construct your life, make space and attract awesome influential people into your lives.




Let me know your thoughts on this blog, whether via IG @themillennialnutritionists or below 


Love e, aka TMN aka the negativity eraser aka the bubble creator 


intermittent fasting basics, how to's, why even




*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.



I’ma answer all this and moreeeeeeee.

So again, this is my baby knowledge and understanding of IF, which will forever be growing and expanding, I quote and link the experts in this field, and definitely encourage you to listen/absorb their content J

I also feel we need to clarify that we need to see and frame IF as a tool for optimal health and becoming thriving millennials, rather than a diet / weight loss protocol. IF benefits our health and our performance.

Some epic benefits of IF;


- neurogenesis (new neural growth, which enables us to make new connection and recall information faster, improves learning abilities, memory consolidation and cognition)

- re-balances our gut health

- primes our immune system and enables it to calm down and rebalance

- improves energy production

- improves insulin sensitivity

- improves nutrient absorption

- improves inflammatory markers

- improves protein efficiency usage

- and as an indirect benefit, will aid weight loss and muscle synthesis, because you’ll be healthier, and being healthy = a stable, healthy weight and being in an anabolic state.  

So, how does IF work?

So, in our ancestral days, which is essentially what a lot of the “health” principles and lifestyles evoke -  we went through periods of famine and feast. Some days, we didn’t eat, we couldn’t find food, and other days, we killed something, found some tubers and had a bomb ass feed. And it’s genetically imprinted in us, that we benefit from having these cycles of feast and famine. So fast forward to today’s society, food is everywhere. It’s sooooo easily accessible, its 24/7, uber eats, but it’s also very far removed from the true food we’ve been designed to eat. It’s processed, nutrient empty, high density, bloat-causing, brain fogging, digestion fucking, inflammatory forming “food”. So we tend to see more of the feast side of this story, than the famine, as we live in an “obesogenic environment” and our food culture is of constant consumption, because it helps the economy. And this is linked to disease, imbalances and dysregulation in the body. Digestion takes up HEAPS OF OUR ENERGY, which can lead to our body not mopping up free radicals, not turning on cell death aka apoptosis aka the coolest word, it’s like we’re never resting. Our bodies and digestive system are put under so much stress and work, that often, things slip through – toxins, undigested foods, bacteria, pathogens, etc.


So, through implementing a time restricted eating / IF protocol, will see this energy free’d up to do what our bodies need to do to ensure longevity and enabling us to being thriving millennials. We’re able to mop up these free radical cells, clear out the plaques in our arteries, regulate our hunger hormones – which we explore in our pervious blog, gives our digestive tract a break, to repair and regenerate, balance our microbiome, boost our immune system, aiding weight loss, detoxification and so much more.

Fasting can help with autoimmune, skin conditions, mood imbalances, reverse diseases, improve mental acuity, our stress response, reduce inflammation and associated their symptoms. Fasting allows us to heal. All systems. All issues.

When we fast, we’re also going to be more aware of how detrimental shitty foods are for us, because when we eat something regularly, we adapt. Or we get used to the bloating, the bad feels, the inflammation. When we take out these foods, not only because we’re fasting, but also because when we start taking care of ourselves and implementing thee strategies, we want to eat better foods that nourish us. So when we take these foods out, we’re reducing inflammation, reducing IBS, and balancing out our microbiome more efficiently, healing our guts, and then if we eat these shit foods again, you’ll notice such a more immediate and acute response. Which will make you realise that those foods, aren’t good for you. They don’t agree with you being thriving. So therefore, they gotta go yo, you gotta upgrade.


Also, so many traditional cultures utilise fasting to achieve a higher sense of purpose and wellbeing – from Ramadan to Lent. We fast before we have to have operations, we fast before tests, all because it’s a true indication of what’s happening and away from the influence of food. It also resets our hunger/satiety hormones, so we’re more intune with our internal hunger cues – as to when we’re truly hungry and ready to eat vs, what time it is, what everyone else is doing, if we have “space” (which I’m the first to admit, I fucking do haha).

There’s a “true fast”, which is just water. I personally, do a black coffee w/ my cordyceps mixed in because I train during my fast, and just love my little morning adaptogen x polyphenol hug (aka my coffee x cordyceps combo). Others, such as Dave Asprey intermittent fast with a bulletproof coffee, or some kind of high fat beverage, to encourage fat burning and mental acuity, and also a slow release of energy and reduced hunger. Others add in collagen, greens, and other supplements to support their bodies during the “fast”.


Fasting daily for 16-18 hours to be when hormonal benefits, and where apoptosis aka cell death is triggered from Dr. Rhonda Patrick. Whereas Dr. Sacchin Panda says 11 hours is beneficial and more TRE. So I feel, aim for 11, anything above is awesome. And whether you implement a fast every day, or one a week, a few times a week, or do a prolonged fast (as @inthera utilises, and discusses on her blog). Either way, creating more time not eating is beneficial, and it’s also important to be consuming nutrient dense foods when we break our fast.

If you’re like “Lize how the hell do I even implement this?” WELL I push out/ skip breakfast to like 12-3pm, depending when I eat and finish dinner / let it digest (2-3 hours). So say I eat dinner like 6, finished digesting like 9. Wake up 6, that’s already 9 hours, I’ll train and eat at like 11? Which hits 14 hours, or I push it out to like 12pm or 3pm, which is either 15 or 18 hours. And I’m g.


Otherwise, eat an early dinner at like 4pm, and then we sleep for like 7.5 hours and then say it’s digested by like 6pm, we wake up at 6am that’s already 12, eat breakfast at 8, that’s 14. Eat at 10, 16 hours done, stretch it to lunch time when ya feeling hungry 18 hours boom.


TRE (time-restricted eating) works more in an eating / fasting window and is same same but dif to IF, and a different way to frame and approach fasting. So our eating window will be 8-10 hours, and our fast is 14-16 hours. So with the above examples, we start eating at 12 or 2, our eating window is 6-8 hours, and the fast is 18-20 hours without even really thinking about it. It seems like a lot, but you’ll notice not only do you regulate your hunger and don’t feel enslaved to eat, hangry, or thinking about food 24/7 (which both is and isn’t a dream haha), but you’ll likely be making better food choices, have more energy, reduce bloating and digestive upset, feel lighter, less lethargic, and so much more.

Some push-backs I want to address and what Jess (@inthera) brought up with me, is how women shouldn’t fast. I feel this idea exists because our body holds onto more fat and things because we need that for when we make a baby. Our genes want to keep us being juicy fertile turtles. And fasting, adds a mild stress on the body, as we’re forcing our body to adapt and utilise nutrients more effectively. So adding this additional stress to our chicky babe bodies can negatively impact our ability to conceive and hold a baby inside. But, I feel there’s so many benefits to fasting and this notion is somewhat not applicable unless you’re trying to get pregnant or if you’re pregnant – yeah don’t fast. All other conditions and non-pregnant women, pass go, collect $200 dollars.


Hit me with any questions or if you need help or guidance or anything!!



*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.


You know what’s actually kinda trippy, that horology is the study and measuring of date and time. And hormones revolve around dates and times. Its like our hormonal clock is in sync with the earth’s horology. Which is super cool.

So in this blog we'll explore in my own limited understanding of the badass hormones that rule our metabolism. We’ll explore their function, what happens when we’re out of sync, what to do if we are, and how to support our endocrine (hormone) systems for optimal g times and sustained weight loss.


We have, in alphabetical order;  


who gets a bad rap. Like fetty wap (worst rapper soz not soz). But cortisol is awesome, it, like all the hormones, becomes “bad” when they’re disregulated. He’s known as our stress hormone. But he also gets us up in the morning, with cortisol peaking at 5-6am, and dropping at night, enabling us to get to sleep. Cortisol exists so we can,

Almost every cell in our body has a receptor for cortisol, and so it has differing functions depending on who it binds too. A few fun ones, we know cortisol is actually anti-inflammatory, regulates our bodies blood sugar levels (which influences metabolism), aids in memory formation, blood pressure regulation and helps babies to develop when they’re chilling in the womb.

So already you can start to connect what happens when cortisol is disregulated. And how does this happen? When we’re constantly in a chronic stress state. Cortisol’s receptor doors get closed. No one wants him to come over. So he’s unable to come inside and work his anti-inflammatory, blood sugar regulating, memory forming magic. And thus, we experience the typical symptoms of stress.

So cortisol negatively impacts our ability to lose weight, as if we’re in a constant state of perceived stress, inflammation becomes present, stored glycogen becomes liberated, we become insulin resistant, we produce less testosterone, and it tends to store our fat around our tummys and midsection, labelled “stress fat”.

Stress is all around us haha, from air pollutants, to heavy metal water, SO how do we re-regulate cortisol to be allowed inside? Pop in daily practices to help you manage stress – breathing, meditating, exercise is great, or reducing the amount of stress you’re susceptible to (you know what you gotta do).

Next up is GHRELIN.

Who is more simply known as our hunger hormone. But this bad boy is much more than just that. Ghrelin regulates glucose metabolism and uptake and insulin signalling – improving our sensitivity to insulin (which we want). Ghrelin prevents muscle wasteage, is linked to growth hormone, and its also involved in nutrient sensing (SO FUCKING COOL) andddd meal initation aka hunger.

So even just stating ghrelins actions makes it obvious how it influence weight gain/weight loss. Ghrelin becomes desensitized when we just either constantly eat, or don’t listen to our internal ques.

How to re-regulate ghrelin? Why fasting my friends, and having space between meals, cycling feast and famine. And enabling ghrelin to truly shine back through and grumble and make you realise that damn, you is hungry (coz he’s released in the stomach, travels via the blood system to your hypothalamus and goes BING LETS EATS).


stimulates the conversion of stored glucose (glycogen) to be utilised and broken down to glucose, to be used for energy. We switch on glucagon during fasting states. The opposite of Glucagon is INSULIN – which we’ve all heard about because it’s so heavily connected to diabetes. Insulin enables glucose to be let into the cells, and used as energy or stored as glycogen. Insulin is released when we eat. Glucagon is release when we don’t eat. They’re a seesaw.

Visiting glucagon more often than insulin will see more stored glycogen and then fat stores liberated for energy. So when glucagon is high, insulin is low. We’re liberating stored sugar (and fats, IF we’re in a carbohydrate depleted state aka following more of the keto/paleo/low carb principles). 

And also, our bodies are damn efficient, and we can turn amino acids from protein, and triglycerides from fat into glucose to be used for energy, so that’s how we can gain muscle functioning on a low carb type approach. SO insulin and gains can still be made when we’re eating lower carbohydrates, and also not be spiking our blood glucose so often and seeing us having sugar cravings and crashes and wanting that sweet goodness to get us through work.


peaks at 11pm actually. And goes till about 2am. Growth hormone is awesome, and helps us to reproduce new cells – skin, muscle, bone, all da tings!

Growth hormone works in the weight loss loving hormones, because the more lean muscle we have, the higher our metabolic rate is, and thus the more we use and require energy just to be alive. And when we talk abut the majestic infamous metabolic rate, it really just means – how effectively your body can utilise glucose and convert amino acids, and fats, into glucose, to create energy.

This is the job of the mitochondria, and the more we exercise the more mitochondria we make, and we have mitochondria in one types of our fats – brown fat, and exercise can make white fat (storage sink) more metabolic – giving us more mitochondria in this fat, making it “brite”, and not only utilising our fat storage into energy making fat, but gives us more energy. So that’s also cool.


I feel so many of the hormones just sound like gremlin names haha.

Leptin is released predominantly inside our fat cells, along with muscles, heart and stomach. He slows down our appetite and ramps up our metabolism. Because the more fat you have, the more leptin is released being like “yo we good” , but being leptin resistence” like with insulin resistence, is a real thing. Particulary there is a dysregulation in the communication from the fat cells to your hypothalamus (control centre of the brain).

So similar to insulin and the running theme, having more periods of fasting, longer spaces between meals, avoiding processed carbs and “foods”, because not only when we shift away from these non-hormonal signalling foods, who just cause us to crave sugar, fat and salt, but when we’re eating wholefoods, our nutrient sensors are triggered. They’re naturally higher in fibre, so we’re feeling fuller as leptin is released. We’re not eating empty calories or over feeding, which is what happens when we eat these processed foods. With some toxins also. Just pilling up, and sending crazy signals to your cells, creating inflammation, and then that disregulates all your bodily signals and that’s how you become out of homeostasis and experience disease state symptoms.

Okay and lastly, probs one of my fave biddies of all time


our get good sleep hormone. So SLEEP IS CRUCIAL FOR WEIGHT LOSS AS WELL AS BEING A THRIVING MILLENNIAL. We always think “more is more” and we hustle, and push and push. But if we’re not sleeping effectively, then not only are we not going to be able to thrive at our highest potential, but that fat ain’t going no where. And I say effective sleep because it’s not so much about how many hours, but more about the quality of our sleep. Quality over quantity. Millennial tings. It’s more about cycles of sleep, rather than hours (according to legendary sleep coach Nick Littlehales), because sometimes we sleep, but don’t actually sleep. We’re in a light sleep, or a non-REM stage, we’re buzzing with ideas or pondering the universe haha. So Nick recommends aiming for 5 x 90minute sleep cycles a night is optimum (7.5hrs), or 35 cycles a week – which can be chunked up into naps also (either 90min or 22min), depending on what best suits your life, as getting 7.5hrs a night isn’t realistic or possible for everyone.

HOW do we make more melatonin? When exposed to sunlight, especially AM morning sunlight, we not only produce melatonin earlier, but we also regulate our circadian rhythm (our wake/sleep patterns), which is shown to improve mood, help with insomnia and decrease inflammation. And also, melatonin’s pre-cursor is Serotonin – our happy hormone. Which converts to melatonin only at night. So creating more serotonin in our bods through eating tryptophan rich foods, doing stuff we love and getting some sunshine makes us feel bomb all round, and aids in weight loss, as serotonin regulates insulin.

So, I’ve bombarded you with these 7 hormones and what they do. And the key takeaways that they all funnel into?

-       eat real whole foods

-       reduce processed foods that disrupt hormone signalling

-       try intermittent fasting / time-restricted eating (12+ hours without food, just push breakfast out to later OR skip dinner)

-       don’t think you have to eat 6 small meals a day, it’s okay to only have 2/3 and have that space between eating

-       aim to get 7.5 hours (5 x 90minute sleep cycles a night) OR 35x 90min cycle a week & (read our sleep blog for tips and tricks) and have a regular sleep/rise time.


PS i had Missy bumping the entire time, like how could i not.

The paradox of an independent millennial

The paradox of an independent millennial

So, just a heads up that this blog is a bit random, and I don’t even know if I’m articulating what I’m trying to say in a value adding way. But, it’s happening, soooooo this blog is a bit more in-depth, personal and somewhat just a reflection of my own insight, that was brought to light when travelling alone in Bali, and upon talking about it with my girl @indigo_child14, turns out its not just a party of 1.

I feel there is almost a lingering paradox for the modern millennial.

We’re meant to be independent, yet the human condition is to be connected. A part of a tribe, a community, a family, a group, whatever it may be. As humans, it’s an innate need to be needed and to contribute and add value, and not be alone. We’re a species, a race, and biologically that’s how we survive and flourish – together.


So why is independence trade marked as such a strong powerful trait, when success is always attributed to a combined effort, to a community, a network? Why is the power of 1, better than the power of 3? (YOU KNOW I HAD TO THROW A CHARMED REFERENCE IN) because even Charmed knew the power of 3 was the only thing that could defeat evil, twas a combined effort.(ps Alyssa Milano will always be #1)


I feel our society celebrates the individual, we all love the story of “the power of one”, they’re celebrated, idolised, and that trickles back into society feeding our ideals around independence. That we have to do everything on our own. That that’s strength. 

There’s good and bad in being dependent and independent. On one end of the spectrum, there’s individuals who are heavily co-dependent, and lose their sense of self, or have no sense of self because they’re constantly requiring input and feedback from people to navigate who they are, their dreams etc etc.

Yet, the other end of the spectrum are fierce fully fledged independent individuals who are content and whole with themselves, and don’t rely on others for anything. But that’s a lonely place to be.

So i feel finding our healthy middle ground on this scale is ideal - as there is power and resiliency in independence, just like there is power and resiliency in dependence. 

This conscious realisation hit me because upon being truly alone, removed from my comfortable environment, my safe bubble, it hits you. This like almost “soul-ache” for connection. You’re out there, wilin' like “what’s so good about being so god damn independent?” “why can’t I depend on someone?” "why the fuck did i think going to bali alone was a good idea?" (it wasn't a bad idea, because it definitely fuelled some growth). I find it even hard to grasp the weird complexity of the entire thing, because for me, I’ve adopted this independent persona, made it part of me, but I feel under this layer of myself, is just a girl who wants to be able to depend on others? Even if you get let down. Who cares. That’s part and parcel of playing the human race game. Coz aint no body perfect (cheers Miley).

SO how is this blog and mind rant going to help you?

Two things,

FIRST - I feel being alone, with no connection to people via the internet and sitting with yourself brings forth some interesting realisations and space for self exploration. Because, its just you out there. wilin’. You’re forced to actually look at yourself. To explore yourself. To question yourself. It’s both frightening as fuck, and also liberating. Because the level of discomfort is one you get comfortable with, which is a recipe for growth in life, as @lisamessenger so gorgeously preaches, and as the lovely @inthera also told me.

discomfort = growth.

So, I feel I’d like to offer an experiment for all you hunni millennials out there. Give yourself a time frame. Whether it’s an hour, or half a day or a few days, where you’re purely alone. Have a book, a podcast, music, a journal, whatever, but nothing that truly knocks you out of your presence. And just sit or walk or move. See what pops up. Its almost like meditation, but we’re inviting the feels and thoughts to come through. Because what comes forth is usually what’s meant to be explored and addressed, away from our safe bubbles and notifications and reinforcing ideals. The solo exploration is an advantageous one.


and the moral of my story; IT’S OKAY TO NEED PEOPLE. I see my friends and people around me subconsciously knowing they need help or someone, yet, it's like we're blinded to it. It's okay to ask for support with anything, like for me, most of my friends its emotional support as well as nutritional support so they're not burning out can keep being amazing and doing amazing things. yet theres the resiliency to be like "yo, i'm not okay in this area, and i need you". It’s not weak. It doesn’t mean you’re any less fierce or independent or strong or amazing or anything. It’s okay to depend on others, to accept help, and don’t feel you have to always do everything on your own. 

That’s all. Baby brain rant. 


E aka TMN aka negotiating independent woman?




First things first, DA DISCLAIMER

*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.


and this fits because when you incorporate medicinal mushrooms into your life, possibilities and good feels are infinite. 


I’m so happy they’re getting there “lime light” in regards to the mainstream acceptance and promotion. Mushrooms have been used for centuries throughout China, Russia and the Nordic countries, and now the western world is waking up to their magical abilities. 


Now medicinal mushrooms aren’t hallucinogenic, theyr’e therapeutic, and all have the same core qualities, they are all 

1) adaptogens

2) immune modulators and

3) anti-bacterial & anti-viral.

Adaptogens as we discussed in our superfoods blog, are wonderful yums that help our body to adapt in any state. Think of them as a chameleon. They become whatever you need them to do. They specifically raise our overall resistance to acute and chronic stress (YAY)

Immunomodulating (great word) means they’re able to upgrade and stimulate our immune system (never fear autoimmunies out there, there is hope with the mushrooms!!). This is a good thing, because when we’re worn down from stress our immune system becomes compromised. That’s why we tend to get sick after a festival or big weekend or some kind of stressful event.

And anti bacterial and anti-viral speak for themselves, bye bye bad bacteria and viruses, ain’t no space for you up in huuurrrrrr, 

SUPER COOL FACT, in the human body there are receptors that only specifically receive the unique polysaccharides that these mushrooms have.. like that's fucking cool. It was meant to be. Like Bee & Hov. 

So all of the 8 I’m going to break down today w/ cute info-graphics have these qualities, and then each of them has additional specific properties that help with everything from metabolic syndrome to Alzheimer’s. So lets get into it



are #1 for boosting energy as it increases O2 flow, and ATP production (cellular energy) by anywhere between 20-30%!

When there’s more oxygen flow, we’re better able to utilise nutrients and clear out toxins, and therefore create more cellular energy. You feel cordyceps effects almost instantly. Cordyceps also aid in respiratory issues (asthma, coughs etc) through stimulating lymphocyte production, which are a type of white blood cell.

There’s also a component called “cordysepic acid” which has been shown to shrink tumours (also a common thread within all the mushrooms we explore). And last, but not least, cordyceps are legendary for boosting libido via a component called deoxyadenosine - which additionally boosts blood flow and testosterone production (testosterone is awesome even for chicky babes), as well as fertility in both men & women. When i was reading about cordyceps and libido i was like "ohhhhh that explains SO MUCH" haha, trust ya girl. 

Cordyceps also help to elevate 5-HTP and BDNGF (a brain growth factor), which will help to promote sleep and serotonin production (weowww). 

They're also an awesome support for the lungs, liver and kidneys.


Who would benefit from cordyceps? Active individuals, asthma sufferers, people who can’t get it up or have a low sex drive, over-thinkers, those who experience anxiety, active individuals, and those wanting to improve every day energy levels and recovery and feels. 


How to use Cordyceps? I love and use Teelixir for all my mushrooms, and supercharge my AM coffees, smoothies, and use it in broths and cooking and even dressings. Lub cordyeps. 


2.     CHAGA

is the big daddy Kane of the mycelium kingdom (the mushroom network) and is the #1 most potent antioxidant on da planet (beating cacao and acai and all those other lovelies). It has this thing called SOD superoxide dismutase (legit dismutase is one of my FAVE words to say), which is one the potent antioxidant properties.

Chaga’s also rich in zinc and melanin, so doubling that with SOD its super protective for the skin and prevents weathered skin and ageing skin, and also is protetive for the eyes. Again, like cordy, chaga increase lymphocyte production and contains anti-tumour and anti-cancer properties (betulic acid).  Chaga is also a bomb digestive enhancer, containing an array of enzymes and also aids in the reduction of inflammation POW POW


Who is chaga bomb for? EVERY MILLENNIAL AND PERSON EVER. but to be specific who it would benefit AWESOMELY to a whole new level, those exposed to high levels of free radicals, through toxic substances and fumes like if you're around machinery and chemicals and exhausts (aka Aidan and Matt!!). 

Also those who experience inflammatory gut disorders (IBD/UC etc), or experiences skin conditions, acne, eczema, psoriasis, 

How to have it? I do that morning AM coffee with it, and smoothies, same as CORDY. 



3.     REISHI


is the MYCELIUM QUEEN, and she reigns supreme as the ultimate stress reducer. She does this through her incredible adaptogenic properties and working on endocrine or hormone balancing.

So helping us to be less cortisol-resistant (check out our blog on stress & stubborn fat too for a break down). Linking into her ability to balance hormones, reishi is also great for promoting sleep and just calming down our nervous system. Reishi is also bomb for blood circulation and boosting liver function! YAY! This helps to lower blood pressure and cholesterol.

Reishi is also awesome for reducing and getting rid of ALLERGIES!!! The ganoderic acid in her inhibits the response of histamine, bye bye hay fever. And finally, again, running theme of being anti-tumour.


Who is reishi awesome for? Anyone who experiences anxiety, restlessness, nervousness, depression, OCD, insomnia or has chronic fatigue, works night shifts/shift work. Anyone who experiences stress aka all of us, and those with allergies and hay fever / congestion, CF, fibromyalgia. Reishi is pretty much awesome for every and everything, haha she's like the ultimate.

When to have the queen? Leave this baby till 7PM and onwards.

How to use? Again, anyway, broths, savory eats, smoothies, with spices to boost flavours, as reishi is suupppppeeerrrrrr bitter/medicinal tasting, so we need to hide this queen. But like all the mushrooms there best to have away from foods for therapeutic benefits, so just liquids e.g smoothies, juices, soups, teas (like @fourstigmatic 's) or with nut butters 



 – aka BRAIN MANE. Lion’s mane is all about brain boosting. Lions mane stimulates NGF neural growth factor, which strengthens existing and enables new neurons to be made, aka it repairs and regenerates. It does this through two of its properties, (hericenones stimulates NGF and ericancines crosses the blood-brain barrier), which is a selective space between the brain and blood vessels, so lions mane can get through and go BAM NEW NEURONS PLZ. It also reduces neural inflammation which is awesome, and has a calming effect on the mind and balances mood.


Who is Lions mane awesome for? Anyone who wants to improve their cognition (aka all the millennial entrepreneurs out der), people with a family history of Alzheimer’s, dementia or Parkinson’s, people who have memory recall barriers, and just all of us ageing millennials, gotta protect da brain. Also those who experience anxiety, depression and overthinking, neural issues or who have nerve damage

How to use? Coffee, smoothies, dressings, teas, latte's whatever floats ya boat



5.     MAITAKE

is the metabolic boosting best friend. Maitake is effective at combating MX syndrome aka metabolic syndrome, syndrome X aka a cluster of metabolic issues, such as insulin resistance, obesity, high blood pressure, high cholesterol, high triglycerides, that are all the drivers of chronic disease – heart disease, stroke, T2D and cancer.

Maitake is also an amazing immune booster and reduces the likelihood of getting hit with a flu or cold and helps keep ya immune system level 100!!


Who is Maitake great for? Anyone with any of the above conditions, low thyroid, under stress, or anyone wanting to give their metabolism a boost and wanting an extra pal in the weight loss journey. Also those who get recurring colds, flu’s, viruses, bacterias and tend to have a poor immune system.

How to take? Dunno, I haven’t used it. Probs the running theme of however ya waaaant.



shiiiiitake is an enzyme and essential amino acid rich hunni. Its rich in amylase & cellulose, digestive enzymes that aid our body in breaking down food and utilising nutrients.

Shiitake has 7 out of 9 essential aminos, making it a rich protein source. Also some decent levels of magnesium and potassium, and B vitamins with dried shiitake being a bomb plant source of VITAMIN D ON DA PLANET. (blog on VD is coming soon babies).

Shiitake is also great for liver function & detox, which is inextricably linked to skin health, with shiitake improves skin complexion. Again, shiitake also improves the cardiovascular system preventing substances from binding to the blood levels and thus lowering cholesterol, and also activated our white blood cells.


Who is shiitake gonna help? Millennials that get bloating, have sluggish digestion, slow metabolism, low thyroid, those trying to lose weight, detoxes / those wanting to give their liver some extra love, those with skin conditions,




tt's got a tonne of research emerging about its effectiveness in cancer patients who are or have, undergone radiation and chemo. TT stimulates an army of our white blood cells; T-cells, NK (natural killer) cells and macrophages, and with radiation and chemo essentially aggressively annihilating and bombing our body and immune system, turkey tail aids in ensuring that our body can bounce back after treatment. The two key components that stimulate our immune cells are PSK & PSP (polysaccharide krestin & polysaccharide peptide).


Who will benefits from TT? Those undergoing cancer treatment, or who have chronic low immune function.

HOW? Anyway ya can, smoothies, foods, soups, all the ways



finally, is the beauty boosting tremella, and I aint saying that to be vain. Tremella also contains SOD superoxide dismutase, which is a potent anti-oxidant that Chaga’s rich in, and this aids in preventing our skin from ageing and being damaged. Further tremella is awesome at retaining fluid within the dermis (skin) layer, ensuring we stay plump and glowing. Its also the #1 VITAMIN D SOURCE. COME AT ME TREMELLA.


Tremella's good for who? those with ageing skin (lol all of us), or those who get exposed to lots of sun.

How? however ya want!!


For best utilisation of these great 8, do 1-2g per day (like ½ a teaspoon), and if you have any more questions HOLLA AT ME



If you’re interested in their application to cancer treatment, dive in further, Paul Stamets is the father of the mycelium world and definitely worth a trip down the rabbit hole. Check out his podcast with Joe Rogan also. (Joe Rogan also happens to be my celebrity crush)


ALSO, check out my interview with the gorgeous Jess from @in.the.ra where we dive into medicinal mushrooms, and so much more!






for more info_


Isokauppila, T 2017 Healing Mushrooms, Penguin Random House LLC, New York.

Teelixir, Mushrooms, Teelixir, retrieved December 2017, <>

Paul Stamets at TEDMED 2011, YouTube, TED, 21 February 2011, <>

Joe Rogan & Paul Stamets

#1035 Paul Samets 2017, podcast, The Joe Rogan Experience, 8 November, iTunes.

Tero Isokauppila & Rich Roll

#24 Healing Mushrooms: Tero Isokauppila On The Magical, Mysterious, Health Promoting Properties Of Fungi 2017, podcast, The Rich Roll Podcast, 8 October, iTunes.

Tero Isokauppila & TUHP

#143 Tero Isokauppila – Medicinal Mushrooms Have The Power To Regulate Your Immunity, Boost Your Brain, And Improve Your Gut Health 2017, podcast, The Ultimate Health Podcast, 28 February, iTunes.

#015 Tero Isokauppila – Balance Your Hormones And Immune System With Superfood Mushrooms 2015, podcast, The Ultimate Health Podcast, 7 January, iTunes.



deep dive - the "not enough" dialogue

Just FYI, I feel Justin's album so perfectly fitted this topic, so you know i had to. 

So I’ve been wanting to jump into more holistic ways of expressing myself, even though I love nutrition I also am so passionate about abundance living and feel following your soul is the way to live.

Like, we as millennials live in the most abundant time in history, we have access to anything and everything within a few touches, swipes, and keyboard clicks. Yet, something is still holding us back from jumping out of our comfortable pond into the deep unknown, where a part of us has such a yearning and desire to be. And that blockage is the words and stories we tell ourselves, and have been told our entire lives.

This concept of “not enough” - not enough, money, time, resources, support, reasoning, we’re conditioned to settle and accept what we have as enough, and compare it to those who aren’t as privileged or blessed as up as a way of keeping us in this comfortable pond. And yet this is even further re-engineered to keep up in our pond by providing content of lives that seem impossible to achieve, and so it knocks any dreams and ideas we have back down, reinviting that self-esteem gremlin to emerge and keep us comfortable where we are. 


But this is where we need to smash these concepts and not settle. Don’t just be complacent thinking this is all you can ever get, or will have. Don’t feel guilty or bad or ashamed to demand more of yourself, your environment, your surroundings and your life. Don’t feel bad for wanting to break away from your pond and just put yourself out there, and yes failing is part of it. Feeling vulnerable is part of it. I

t’s scary. You feel alone, confused, unsure, stupid, anxious, lame, and any other emotion you’ve probably experienced when you jump outside your comfort zone / pond. But what always happens on the other side? Damn do you feel liberated, proud, strong and more in touch with yourself. You grow. And that’s essential.


I feel to cultivate this kind of thinking, mentality and actually acting on it, we need to do it on a daily basis, on a smaller scale, and build up the confidence and trust that it’ll all work out as its meant to. All hardships are lessons and blessings that build resilience, a deeper understanding of self and what we’re here to do. Its all relative and all about perspective.

So every day, lets do something small that scares you, or is different to what we’re currently doing. For me, I’ll switch up where I get my coffee, push myself to talk to customers I’d usually avoid / ignore (soz not soz), have conversations and connect with people I usually don’t invest in, hit on hotties and just own the rejection, have uncomfortable conversations, wear clothes that make me feel insecure, because its only through going through things, do we surface victorious.

We’re like Mario at the end, where you run really fast and jump as high as you can onto the flag to enter the next world. I also feel like Mario world is the ULTIMATE analogy for life! Like the levels, the end goal aka Peach, the helpers (stars, 2ups, 2 player), and the fall-backs, which cause us to shrink back in size and feel not so invincible.


So, following your purpose and finding your passion and adding more meaning to you life. How do we even do this? How many books do I need to read to learn the “secret sauce”? From my experience, it’s pretty simple.


You don’t like something,


We don’t have to stay stuck. Yes, certain circumstances may cause us to stay somewhere for longer than we’re wanting, but there’s always an option, always a way to switch our mentality and attitude and just decide to do what we want. To be grateful for where we are. To accept challenges and shitty times as testaments to building your character.

If you have no idea, do little things every day that make you happy, that you love. Realign with yourself. Learn about yourself. Better yourself. Push yourself. Explore yourself. It’s only through taking the time to stop and look inside who you truly are, can you find what you truly want in life. And it’s not an overnight journey. It’s a practice, you gotta keep doing it, and keep building to get to that next world. Which is there. We all know someone whose on that level and its like damn, show me what you did and how you did it because I wanna be where you are.

And that’s another thing, consume the content of those who inspire you. Aspire to listen, learn, and apply. Surround yourself with those that push you to level up, whether tangible or not. For me, it’s books, it’s Tom Bilyeu’s Impact theory, it’s podcasts (scope my fave books in this blog). And I feel blessed that last year I truly felt I had started to develop an amazing bunch of individuals around me, who I didn’t feel I had to play down or act like someone else to make them feel comfortable. We could talk about REAL SHIT. So invest in relationships, whether it’s with an author and a connection you have to their work, or someone in your life.There’s the infamous story in Napoleon Hill’s novel “Think and grow rich” how he’d create his own “round table” and in it, he’d have conversations and throw ideas off his idols, most of whom were dead and legends. And he imagined them talking back to him and offering him advice. Like fuck it. Why not.

Whether you want to journal, meditate, just stop and breath, put your phone down and sit with your thoughts and see what bubbles to the surface. 


So amongst all the noise that exists in our millennial lives, trying to distract us, keep us complacent and “cogs in the wheel” as Seth Godin so eloquently puts it, being a creative individual is your super power. There is only one you having this experience. So why stay in the shadows hiding?

I think its time for a revolution. Where everyone emerges from the shadows, takes off their armour and shows up as their authentic selves with their mission tightly coiled around themselves. Where we encourage and support each other, where it’s okay to feel vulnerable and share those feelings and not lock them away because we’re conditioned to feel we have to act and behave in certain mannerisms to “appear” successful. It’s time for each of us to step into the light and share our unique gifts, share our humanity, to make some kind of meaning to our time on earth, to create an impact, to feel fulfilled and have a rich abundant life. 



E aka TMN aka Justin Bieber day 1 fan girl 

HOW TO GET MORE ENERGY, 4 strategies every millennial needs




mindset, movement, nutrition & self-love


So, amongst my baby YouTube rant about posting and being consistent, I realised that I want to convey my passion, personality, energy and vibes authentically, because that’s the whole point of diving into and building The Millennial Nutritionist, is to be authentic and raw and real.

And you know what’s real, not forcing myself to do a video because in my head I’ve “scheduled it” or that having structure and regularly posting a YouTube video is “the way to do it”. 

I want to be in the flow state, being me, conveying my ideas to you, so that you can absorb them and apply them to your life. And for that to happen, energy needs to be present and transferred. And then I was like tagging clothes at work, and just went on this day dream of this topic about energy. And not to get fully into it and metaphysical and philosophical , but energy is the entire crux of life. (LOL so i stopped doing youtube and pivoted into audio if you're reading this circa April 2018)

Energy is what we’re all made up of, its what we radiate and its what runs the world. Without energy, we’re all fucked. In every sense of the word, biologically, physically, chemically, environmentally, financially, like every single aspect of life revolves around energy. And its always about how do I have more energy? But real, sustainable, soul propelling energy? And for me, my coaching revolves around the 4 pillars in which I feel are fundamental to being an abundant millennial;


1)   mindset

2)   movement

3)   nutrition

4)   self love


And so, I was frantically writing notes with Ne-Yo booming through the back room, my ideas around energy and the 4 pillars, and how each of these is so fundamental into contributing producing more energy. And we all know ore energy equals more awesomeness in every aspect of our lives.


So, the mindset and energy link. You know when you’re inspired, excited, flowing, pumped, and present, energy just appears from inside you and you’re like “what the fuck I feel amazing”. We’ve usually experienced it at work, when you hit a wall but then R Kelly bump n grind comes on and you’re just like YES, and then could work for another 10 hours because you’re just in such a good head and mind space.

Or when you’re training or during a game and you hit the point of feeling wrecked, but then its that self talk or a pep from some awesome person around you, that shifts your mindset, and pushes you to continue and you again, just create this energy from somewhere inside and you can keep going.

Its this mindset energy that’s super powerful, and that can be tapped into and created when we’re involved, interested, present, excited, passionate, inspired and happy. And to get more of this, we need to do more of what we LOVE and what makes us happy and feel good. Seems like a simple equation to me.

Regardless, shimmy in baby things every day that make you laugh and giggle, and happy and feel good and you’ll feel that influx of internal energy and then you can feel awesome and do the shit you gotta do, to be where you wanna be.


Okay, so movement and energy is super interesting on a cellular level, in how moving our bodies creates energy through our mitochondria, which are our little ATP making bodies that live inside our cells. We can have hundreds of mitochondria per cell, and its through exercise that we MAKE MORE MITOCHONDRIA, MEANING WE CAN LITERALLY MAKE MORE CELLULAR ENERGY. Its how sedentary people have no energy, and how active people just have more energy, even though it seems trivial because one sits and one moves, so you’d think the person who sits would just have heaps of cellular energy “saved up”, but nuh uh.

Being active is bomb, for a whole flippin bunch of reasons, but cmon, more energy is dope. So moving in the way that makes you happy, makes you feel good and confident, and excited and proud and like you’re growing will give you more energy.


Nutrition and energy is also fundamental, because our mitochondria require nutritional input to be able to do the reactions to produce ATP (which I forgot to mention is just our energy molecule name? adenosine triphosphate). Swapping out refined, over-processed “foods” and adding in, in baby steps aka one at a time, don’t overwhelm yourself and be like IM GOING TO CHANGE EVERYTHING. Its about implementing baby steps and swaps so it becomes sustainable, builds confidence and momentum, and then you keep going and just have more energy and vitality and abundance.

So, swapping out foods that poison you and hurt you, for their real counterpart, the whole version of it, aka apple juice for an apple. Simple swaps, like leaving our carbs till around training and bed, ensures no sugar spikes or crashes and no brain fog or sleepiness, that usually goes down after we eat carbs. And just eating all the yummy proteins, fats, veggies, fibre and fruits throughout the day fuelling us with all the goodness to have more energy.

Spirulina is BOMB for energy (legit), B vitamins are also required for cellular energy production, so if you’re stressed they get zapped super fast, so ACTIVATED B’s might be a good tool to use in conjunction, MCT oil for that brain fuel / bulletproof coffee / coffee in general or tea or matcha, or whatever you lurrrve. BANANAS, raw cacao, maca powder and all my medicinal mushroom babies (check out Teelixir).


Also, energy is made from our gut, so taking care of our microbiome is also crucial for more energy. When we’re constantly eating or eating lots or even lots of heavy foods, all our energy is taken away and goes towards digestion, so spacing our meals out, intermittent fasting or TRE (time restricted eating) are awesome tools which I LOVE and do on the reg reg, eating gut loving foods like fermented veg, kombucha, pre & probiotic foods (check out da other blog on this one) are super awesome in providing you with more ENERGY.


And then finally, energy and self-love. Now I’m the first to admit this is where I fuck up. Looking after yourself is crucial to having real, sustainable energy. You cant pour from an empty cup, and you cant run yourself down and expect to be able to have the energy to move, work on your mindset / personal development or even eat well and make good choices, because you’re overworked, tired, stressed, fatigued, and all that other stuff that us millennial’s tend to dabble in.

So giving yourself the opportunity, time and space to slow down, sleep a bit more, relax, treat yoself, have a day, or two, or three or a week off training, invest in a sauna or float pod or massage, or a day of Netflix and chill and laying in bed, of not always checking our phones and constantly having to be stimulated, of just reading a book, writing, or just hanging out with the people we love. It’s okay to stop and refill your cup, because no one else is going to stop time and do it for you (sadly, Dr. Who where are you when I need you). Its doing things for yourself to better yourself, that will ensure your mindset is growing, your movement is improving and beneficial and the foods you’re eating are nourishing and supporting you.


They all interlink (that’s why they’re my faves and team o bad bitches).


Hit me with any questions, and here’s the bubba video that links into it all





everything you've ever wanted to know about iron

oh the irony, because i want all of the iron, in me... (get it haha)

*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.


So, in regards to me deleting my social media apps and having a detox (it’s okay Dr. Dre I still love you), it was so totally fun and its like you actually live in a different realm, where theres no distractions. So I just did my thing, and worked on filling myself back up. On that note, so I’ve had low iron for ages now, and whether its coz im plant based or not I don’t even know. Like I never got my iron checked when I was omni or vego, so I don’t have a reference point to compare to. But moral of the story is, anaemia is shit as fuck haha. Like I just cant wait till my iron’s rocking at a dope level because if I’m going to be feeling like a legit magician haha.


So I thought I’d do this blog & post my first youtube video / blab about it (heres the vid link; ), as low iron’s something that’s quite common. 15.3% of yung women are iron-deifcient or anaemic (Brancatisano, 2016) in Australia (because we bleed monthly hence why guys are less likely to be affected by low iron, im not cutting yu out boys).


So iron is one of the most abundant trace minerals in our bodies, and what it does is it sits in the middle of our hemeglobin and transports oxygen from our lunges to our muscles and cells and takes CO2 back to the lungs, so we can perform muscular contractions and create energy, and breathe and be alive haha.  Iron is also involed in the synthesis of all the best neurotransmitters – serotonin, dopamine and adrenaline, as well as collagen formation – with collagen making up all our connective tissues, from muscles, tendons, ligaments, skin, nails, etc etc. So iron’s kind of a MVP for being a thriving millennial.


Iron is absorbed in our gut, (which we’ll link into why having good gut health is integral to iron absorption and just general awesomeness), and our body always recycles iron and absorbs as much as it can always (as there is not physiological mechanism for excretion which is actually kinda cool). It gets stored as Ferritin. Theres the two forms of iron in our diet as we know – heme = animal iron, and non-heme = plants, with heme iron being more easily absorbed (15-45% for heme vs 2-20% for non-heme). Vitamin C is also irons bestie and speeds up its restoration and can help its absorption between 30-600% (I know what a massive range hahah).


So the key 4 reasons why you might be deficient are 1) a shit diet, where you’re not consuming enough iron, protein or other micronutrients to aid in its absorption and utilisation, 2) gut inflammation / chronic disease / autoimmune / leaky gut (check our our blog on gut health too!!) & low stomach acid, 3) internal bleeding and 4) parasites.


So its really cool with being a nutritionist the importance of combining foods that marry mineral and vitamin absorption.

Iron’s nemesis’ include grains and seeds as they contain phytic acid, dark leafy greens contain oxalates, coffee & cacao also contain polyphenols that block iron absorption (dw we’ll go into how to avoid this so we get to keep eating them coz life without coffee and cacao would be depressing af and pun included coz you need iron to not feel shitty haha), and soy also blocks irons absorption, because of its calcium content.

So eating your dark leafy greens with a citrus whether it be lemon or lime, or apple cider vinegar, or adding capsicum or carrot or beetroot to your yums will help your body to absorp the iron and break down the oxalates (anti-nutrient property) in the dark leaf veggies.

With the grains and seeds, and soy – fermenting, soaking and/or cooking these foods eradicates the phytic acids, so just ensure youre consuming them correctly to not block iron.

So now we know what iron does, what to do to ensure we’re not cock blocking its absorption, lets further explore signs of low iron. Besides feeling fatigued, flat, unmotivated, irregular moods, you might also get tingling in your fingers and toes, light headedness, shortness of breath, headaches, constipation, your nails will change and be more brittle and ribbed.


A quick way to see if you’re on the lower end of the giant iron spectrum is if you have pale eyelids (like pull down your bottom eyelid and suss its red juiciness. Next step is go get your blood taken and suss out your results (plz get them printed out always). Like my quick story is im sitting at 10.5 (anaemic is 10) and my doctors like “your irons in the healthy range” and I’m like DUDE I KNOW IM FUCKING LOW AND DYING OF FATIGUE DON’T TELL ME IM IN THE HEALTHY RANGE, and that’s the end of my story.

So if you’re chilling in a decent space and feel dope, go you you da bomb, if youre sitting in a shitty range then onto step 2 of addressing why, whethers its 1,2,3 or 4. I’m a fan of supplementing iron and using foods to boost and keep iron happy. Not all iron supplements are created equal, look for a glycinate, bisgylcinate or citrate, or chelate. Others can cause constipation which is the general concern about peeps needing to take iron. Also liquid iron, like Spa Tone or Floradix are also absorbed better. Also, having low B12 and jus B’s in general, will also adhere irons absorption, so get your bloods checked also for B12 and folate (the active form too, as a deficiency in folate can mask a B12 and vice versa).




You’ve got kelp taking first place (random I know), with red meats/seafood, lentils, chickpeas / (all the legumes), pumpkin seeds, nuts, seed, avocado, asparagus, peas, endive, squash, kale and spirulina!


Building iron takes a minimum of 3 months, so do all the good things and then re-asses your levels in 3 months. If your iron isn’t climbing then its good to work with a practitioner and explore why – is there autoimmune conditions going on? GI inflammation and issues, or is there a parasite stealing all your iron. Each of these approaches is a bit more in depth, but feel free to message me if you experience any or think it might be the case and we can get into it J


And so you can see how low iron impacts not only your ability to perform and feel amazing, but also your mental wellbeing, negatively impacting your bodies ability to make serotonin and dopamine, which can impact our mood, us in making us feel unmotivated, sad, confused and just meh. And this in turn impacts our ability to chase our dream and live out our purpose and just feel amazing. We love iron, and iron loves us.


That’s the end of my story








Brancatisano, E 2016, ‘Iron Deficiency Among Young Aussie Women Is On The Rise’, Huffington Post, 29 December, <>

Hurrell, R & Egli, I 2010, ‘Iron bioavailability and dietary reference values’, Am J Clinc Nutr, vol. 91, no. 5, pp. 14615-14675, doi: 10.3945/jcn.2010.28674F

Kirschmann, J.D & Nutrition Search Inc., 2007, Nutrition Almanac, 6th ed, McGraw Hill, New York.

Pitchford, P 1993, Healing with wholefoods, revised edition, North Atlantic Books, Berkely California.