*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.




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_ kiddiecharityhelp.com-2.png


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

Teelixir, Mushrooms, Teelixir, retrieved December 2017, <https://teelixir.com>

Paul Stamets at TEDMED 2011, YouTube, TED, 21 February 2011, <https://www.youtube.com/watch?v=pXHDoROh2hA>

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.



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