Beat the Energy Epidemic: Nutrition Tips for Daily Vitality

Nutrition

The Energy Epidemic

Feeling tired, flat or foggy? It might not be “just life”, and you’re not alone. A growing number of health experts are warning of a silent “energy epidemic” affecting Australians nationwide, and the causes may be hiding in your blood. Iron and vitamin D deficiencies are quietly draining the vitality of millions, with women among the most at risk. As we shake off winter and settle into warmer days, many people are discovering that their low energy, mood swings and constant fatigue aren’t simply part of a busy lifestyle. In many cases, they’re signs of low iron or low vitamin D. The sunshine vitamin dip Vitamin D is essential for strong bones, a resilient immune system and healthy energy levels. But because it’s made through sunlight exposure, winter naturally sends levels dipping, and for many Australians, they stay low well into summer. Sunscreen use, indoor work and lifestyle habits all contribute. More than one in five Australian adults are now vitamin D deficient, and nearly two million Australians are low in iron. Women and teenage girls are particularly vulnerable, with up to 40% of girls aged 14–18 not meeting their daily iron needs. Symptoms like tiredness, brain fog, breathlessness, low mood and frequent illness can all signal a deficiency. But because these signs are so easy to blame on stress or exhaustion, the underlying cause often goes unnoticed until daily life is heavily affected. That’s where at-home testing comes in handy. You can test your levels at home with a Ferritin Rapid Test and Vitamin D Rapid Test – designed for convenient use in the privacy of the home, available from local pharmacies, without needing a GP appointment. A mum’s wake-up call For Stephanie Saunders, a nurse and mum-of-six, the signs blended into the noise of everyday life. “As a nurse and a mum, I’m used to being tired,” she says. “But after months of feeling constantly run down and foggy, I realised something wasn’t right. Testing my iron and vitamin D levels showed both were low, and once I addressed it, the difference in my energy and mood was incredible.” Now, Stephanie encourages other busy parents to check their levels, even if they think tiredness is “normal”. “These simple self-tests make it so much easier to stay on top of your health without adding more to your already full schedule,” she says. Taking charge of your energy With GP access becoming harder and out-of-pocket costs rising, at-home testing has become a convenient and proactive way to monitor your health. Identifying deficiencies early means fewer surprises, and more energy to enjoy the months ahead. So, if you’ve been feeling unusually tired, flat or foggy, it may be time to look beyond stress, sleep and lifestyle. A simple nutrient check could be the missing piece, and your body might be asking for a little extra support.

Nutrition

Why having a long and healthy life starts in your gut

By Azra Alagic  They say a long and healthy life starts from within, and science agrees. In fact, around 70% of the immune system lives in your gut, making gut health one of the most powerful drivers of overall wellbeing. A healthy gut doesn’t just aid digestion; it plays a key role in immunity, metabolism, hormone regulation, and even how we age. Your gut communicates directly with your brain, influencing mood, cognition, and stress resilience. When your gut microbiome is diverse and balanced, it helps you absorb nutrients more effectively, fuels energy production, and builds resilience against disease. But when things go wrong, a state known as dysbiosis, it can contribute to obesity, diabetes, autoimmune conditions, cardiovascular disease, and even dementia. What is biohacking? Biohacking is about understanding how your body works and making small, deliberate changes to help it work better. It’s the practice of experimenting with your lifestyle, diet and environment to improve energy, focus, sleep, mood and overall health. In simple terms, biohacking means using science, self-awareness and everyday habits to help your body and mind perform at their best. Why a long and healthy life starts in your gut They say good health starts from within, and science agrees. Around 70 per cent of your immune system lives in your gut, making gut health one of the most important factors in long-term wellbeing. A healthy gut doesn’t just support digestion; it affects your immunity, metabolism, hormones and even how you age. Your gut and brain are constantly communicating, which means gut health can influence your mood, focus and stress levels. When your gut microbiome — the community of bacteria living in your digestive system — is balanced and diverse, it helps your body absorb nutrients, produce energy and protect against disease. But when things get out of balance (a condition known as dysbiosis), it can contribute to obesity, diabetes, autoimmune conditions, heart disease and even dementia. After nine years as a biohacker, I’ve learned that improving gut health isn’t complicated. The problem is that there’s a lot of misinformation out there, especially in the biohacking world, where people think you need expensive gadgets or supplements to succeed. You don’t. Through my one-on-one coaching at BiohackHer, I help people focus on what really works. Simple, science-backed habits that improve your health from the inside out. My top simple biohacks for your gut Move your body regularly. Exercise improves the diversity of healthy gut bacteria and reduces inflammation. Get restorative sleep. Aim for seven to eight hours each night. Your gut microbes follow a natural rhythm, so when your sleep is disrupted, they are too. Eat for your gut. Include at least 25g of fibre daily, plus prebiotics like garlic, onions and bananas; probiotics from fermented foods such as kefir, miso and kimchi; and polyphenols from foods like berries, olive oil and green tea. Avoid processed foods and refined sugar as these feed bad bacteria and promote inflammation. Limit alcohol, as it irritates and inflames the gut lining. Reduce stress, as high cortisol levels upset gut balance and trigger inflammation. Pro tips To take your gut health a step further, start the day with a shot of organic apple cider vinegar diluted in water to activate your digestive system. You can also try adding glutamine, an amino acid that supports gut lining health, reduces inflammation and strengthens your immune system. Biohacking doesn’t need to be extreme or expensive. It’s simply about tuning into your body and making small, consistent changes that reduce inflammation and support your gut. When your gut is healthy, everything else starts to fall into place. To learn more, visit www.biohack-her.com. About Azra Azra Alagic is a passionate biohacker, Integrative Nutrition Health Coach and Behaviour Change Specialist. After overcoming her own health challenges, including gut dysbiosis, chronic fatigue and mercury toxicity, she began biohacking to rebuild her health, and now helps others do the same.

Nutrition

The Morning After Rituals Everyone Should Live By

Whether you have been celebrating with friends or simply enjoyed one too many wines at dinner, the morning after often shows up on your skin before it hits anywhere else. But with the right rituals, you can bounce back looking fresh, glowing and ready to take on the day. Registered Nurse Samara Searle shares her go-to post-party skincare and wellness routine for restoring your glow from the inside out. “Your skin is always the first to show signs of a big night,” Samara says. “Dehydration, puffiness and dullness can all set in quickly. The good news is that with a few easy steps, you can reset your skin and body and get back to looking your best.” Preparation is key Samara believes the best morning-after glow actually begins before the night out. “Preparation plays a massive role in prevention,” she explains. “In the weeks leading up to big events or party season, investing in treatments like chemical peels or skin needling can make a huge difference. These treatments help boost collagen, refine texture and support your skin’s ability to bounce back quickly. When your skin is healthy and prepped, it recovers faster and holds on to that post-treatment glow, even after a long night.” Rehydrate, inside and out The first step, Samara says, is always hydration. “Alcohol and salty foods are major culprits for water loss. Start your morning with a big glass of water and add electrolytes if you can. This helps rehydrate your cells and flush out toxins.” For your skin, she recommends applying a hyaluronic acid serum followed by a nourishing moisturiser. “This combination plumps the skin and brings back that dewy finish.” Red light therapy If you wake up puffy, Samara swears by red light therapy. “You can use a red light therapy mask at home the morning after a late night, or if you really want to treat yourself, nothing beats a Healite II session at your clinic. It helps reduce inflammation, and it feels incredible after a big night out.” Cleanse gently and reset your barrier “It is tempting to skip cleansing when you are tired, but your skin needs it most after makeup and late nights,” she says. Samara suggests using a gentle cleanser followed by a barrier repair serum or cream. “The aim is to restore balance, not strip your skin further.” Support your body with essential fatty acids Finally, Samara encourages giving your body the support it needs to recover. “Opt for essential fatty acids before and after a night out, such as omega oils. These can help reduce inflammation, support liver function and improve sleep quality after drinking. All these small habits help your body feel rested faster.” Whether you are battling a skin hangover or an energy slump, Samara’s rituals are simple, effective and designed to help your body bounce back. “It is all about balance,” she says. “Enjoy the night, but make sure your morning after is full of self-care.” By Samara Searle, Nurse

Nutrition

Healthy school lunches

Healthy school lunches are more than just a midday meal; they are a crucial element in shaping a child’s physical health, academic performance, and lifelong eating habits. Research shows a vital connection between a nutritious midday meal and enduring healthy eating patterns in and out of school. Children partaking in well-rounded school lunches exhibit a ripple effect of positive choices, transcending the lunch hour. This not only supports their immediate well-being but also lays the foundation for lifelong healthy habits. As parents and educators, recognising these findings propels us into a multifaceted exploration of the pivotal role that healthy school lunches play in our children’s lives, unravelling insights and guidance for thoughtful and nutritious choices. Understanding Nutritional Needs for School-Aged Children Nutrition plays a pivotal role in the physical and cognitive development of school-aged children. Essential nutrients like proteins, carbohydrates, vitamins, and minerals each play unique roles in supporting growth, energy levels, brain function, and overall health. Adhering to dietary guidelines and understanding the nutritional requirements specific to different age groups is fundamental in planning healthy school lunches. The Impact of Unhealthy School Lunches on Students Sugar Highs and Crashes Unhealthy school lunches, high in sugar, trigger energy spikes followed by crashes, impacting students’ ability to stay focused and engaged in class. Cognitive Function Poor nutrition hampers cognitive development, affecting memory, problem-solving skills, and overall brain function in students. Academic Performance and Behaviour Inadequate diets are linked to lower academic achievements and behavioural issues, hindering students’ ability to learn and engage positively in the classroom. Decreased Concentration Sugary, processed foods contribute to decreased concentration levels, impairing students’ focus, information retention, and task completion. Mood and Social Interactions Unhealthy lunches influence mood swings and irritability, impacting students’ social interactions and hindering the development of positive relationships in school. Parents vs. Student Involvement There’s nothing worse than discovering a half-eaten sandwich and bruised fruit in your kid’s lunchbox. But, I’ve come to realise that letting our kids dictate their own lunches is far from striking a healthy balance. As parents, it’s our responsibility to care for and protect our children, even from their own food choices. Involving them in weekly lunch planning, however, has been a game-changer. Collaborative School Lunch Planning Go through the week’s menu together. By embracing the convenience of online grocery shopping, they even get to watch what you do and add each item to the virtual cart. Instead of simply saying “no” to their requests for chocolate bars during recess, make it a collaborative discussion. You could ask, “What could be a healthier alternative to chocolate that you would enjoy? How about trying this muesli bar?” In the end, this collaborative approach not only ensures that my children are making healthier choices, but it also gives them a sense of ownership over their meals. No more disappointing surprises in their lunchboxes – just a balanced and satisfying array of foods that we’ve all agreed upon. By Australian Christian College Moreton teacher, Jason Todio

Nutrition

5 Foods to Balance Your Mood

In our fast-paced, always-on world, stress has become as ubiquitous as smartphones. While there are many strategies to manage our mental health, one powerful tool might be hiding in plain sight: your fridge. It turns out that Mother Nature’s pantry is packed with stress-busting superfoods that can help tame your frayed nerves. The age-old adage “you are what you eat” takes on new meaning as science uncovers the intricate dance between our gut and our mind. Ready to add some culinary calm to your life? Here are five powerhouse foods that could transform your plate into a mood-enhancing masterpiece. Salmon Wild-caught, sustainably sourced salmon is rich in omega-3 fatty acids, which are essential for brain health and reducing inflammation. These fats can lower blood pressure and improve circulation, which helps reduce the risk of coronary heart disease. Additionally, omega-3s have been shown to lower stress levels and promote a positive emotional balance. Alongside salmon, other omega-3-rich fishlike sardines and mackerel are excellent for maintaining both physical and mental health. Eggs Eggs are a 5-star source of choline, a nutrient crucial for producing acetylcholine, a neurotransmitter that helps regulate mood and support nervous system function. Choline also aids in memory and mental clarity, making eggs a great choice for reducing stress and enhancing cognitive performance. With their additional omega-3 content, eggs can further support emotional wellbeing. Olive Oil Olive oil, especially high-quality extra virgin olive oil, is a fantastic source of healthy fats. It’s loaded with polyphenols, brain-protective antioxidants that help shield your cells from oxidative stress. The monounsaturated fats in olive oil can support healthy cholesterol levels and promote longevity. Studies show that replacing other fats with olive oil can contribute to a longer life, making it a smart choice for both heart and brain health. Beef Liver Beef liver is a nutritional powerhouse, especially when it comes to supporting gut health and mental wellbeing. It’s rich in vitamin A, which helps maintain the integrity of the gut lining and supports immune function. It also contains B vitamins, essential for energy metabolism and neurotransmitter production, directly influencing mood and emotional stability. The connection between gut health and mental health is becoming increasingly clear, with the gut often referred to as the “second brain.” A healthy gut microbiome supports the production of serotonin, with up to 90% of serotonin being produced in the gut. By nourishing the gut with nutrient-dense foods like beef liver, you can support a more balanced mood and better mental health overall. For those who are squeamish or often on the move, I like to keep a bottle of Cell Squared Organic Beef Liver capsules on hand. This gives me a daily dose of fresh, freeze-dried organ goodness that I know I can trust. Avocado Avocados are packed with healthy fats, fibre, and magnesium, all of which help stabilise mood and support overall well-being. Magnesium is known for its calming properties and has been shown to help alleviate symptoms of depression. Meanwhile, the fibre and fats in avocados keep blood sugar levels stable, promoting a steady mood throughout the day. Including avocados in your diet can provide lasting energy and emotional balance. By Steph Lowe, The Natural Nutritionist

Nutrition

Who says you can’t eat ice cream on a diet?

While most people assume losing weight means cutting back on everything you love, according to wellness and weight loss expert, Kitty Blomfield, that’s not necessarily the case. In fact, according to Ms Blomfield, adding ice cream to your diet can actually help. “Starving yourself is not sustainable and your body shuts down,” Ms Blomfield explains. “The only way forward is to achieve body transformation through improved metabolic functioning. “I encourage women to eat ice cream every night. The key is balance, food composition and movement. Getting this right not only helps you to get the body you want, it also helps to solve a raft of other health and body issues, such as hair loss, painful periods and low sex drive, just to mention a few.” Ms Blomfield’s passion for health and wellness started in 2015 when she decided to turn her life around and focus on holistic health. “Just like so many other women, I had spent well over a decade yo-yo-ing blindly between periods of motivation and depths of despair. Between dieting and bingeing, I was never happy with my body. That is until the stars aligned, and I met two very important people in my life,” she said. “I met my now partner, Craig McDonald, and he taught me the importance of strength training and building lean muscle to achieve a toned and athletic-looking body. I also met Emma Sgourakis, who introduced me to a totally new way of nutrition. I learned that by supporting my metabolic health, I could achieve my body composition goals. She taught me what nobody else did: that carbs are not the enemy, that I could enjoy all the delicious foods I love and nourish myself and support my hormones. Improved wellness through metabolic health “Using my lived experience and learned expertise, I formulated a program to help women kick start their health and wellness journey and I called it the Eat More, Train Less, and Get Results 7-Day Challenge,” Ms Blomfield said. “It improves metabolic health and by doing this women experience more energy, better moods, improved sleep, digestion, hormone regulation and long-term, sustainable body composition change. Your body, your focus, your goals It’s about more than just weight loss though. “So much of what women experience every day is considered ‘normal’. But I’m here to tell you that it’s not normal to have poor sleep, painful periods or experience bloating. “These are, in fact, generally a symptom of a down-regulated metabolism. With our metabolic health assessment, we’ll help you pinpoint the key metabolic issues, so you’ll know what needs focus when you’re working on your health and body goals,” Ms Blomfield continued.

Nutrition

What is a Health Kick?

The common mistakes with Health Kicks & how to avoid the usual hiccups that come with them. WHAT DOES A HEALTH KICK MEAN? A “health kick” is a period where someone consciously makes an effort to improve their health and wellbeing. This might include eating more nutritious foods, increasing physical activity, and making lifestyle changes to enhance energy, mood, and overall fitness. People often begin a health kick to lose weight, prevent illness, or feel better mentally and physically. Common activities include going to the gym, cutting back on sugar, trying new diets, quitting smoking, or starting yoga and meditation. When done with realistic goals and planning, a health kick can lead to long-term positive change. 5 TIPS FOR A SUCCESSFUL HEALTH KICK 1. Create a Meal Plan Planning your meals helps you stay on track, avoid unhealthy choices, and make sure you’re getting the nutrients you need. Aim for a balanced mix of fruits, vegetables, lean proteins, and whole grains. If you’re unsure where to start, a personal trainer or nutritionist can help design a tailored plan. 2. Start Small Begin with simple, achievable goals—like exercising three times a week or drinking more water. Small wins build momentum and confidence, making it easier to create long-lasting habits. 3. Exercise Regularly Exercise is a core part of any health kick. Include a mix of cardio, strength training, and flexibility exercises. Using a fitness or personal trainer app can help you track your progress and stay motivated. 4. Stay Hydrated Drinking enough water supports digestion, energy, and hunger control. Aim for at least eight glasses a day, and more if you’re active or in a hot climate. 5. Prioritise Sleep Getting 7–8 hours of quality sleep each night is vital for recovery and overall health. A good night’s sleep supports your metabolism, mental clarity, and exercise performance. 6 COMMON HEALTH KICK MISTAKES 1. Going Too Hard, Too Soon Rapid changes in diet or exercise can cause burnout, injury, and side effects like fatigue, mood swings, and muscle loss. Ease into your health kick gradually. 2. Poor Planning Without a clear strategy, it’s easy to revert to old habits. Use tools like meal prep, fitness schedules, and health apps to stay organised and consistent. 3. No Balance A health kick shouldn’t mean constant restriction. Allow yourself flexibility and treats to maintain motivation and avoid the “all or nothing” mindset. 4. Ignoring Mental Health Wellbeing includes your mental state. Make time for stress relief—through meditation, journalling, walking, or simply doing things you enjoy. 5. Unrealistic Expectations Change takes time. Don’t expect overnight results. Be patient and celebrate progress, not perfection. 6. Inconsistency Forming new habits takes time and repetition. Establish a routine that fits your lifestyle and stick to it as closely as possible. By avoiding common pitfalls and focusing on small, consistent steps, you can turn your health kick into lasting, positive change. Remember: it’s not about being perfect—it’s about building habits that support your long-term wellbeing. Bundall Studio ph: 5538 4788 Southport Studio ph: 5679 2235 visionpersonaltraining.com

Nutrition

How to Support Your Gut Through Comfort Food Season

By Jade Harman, Nutritionist & Founder of Harman Health When life gets busy and stress levels rise, those hearty pastas, creamy curries and indulgent puddings start calling our name. Let’s be honest – we all crave these comforting classics during certain times of year! But while we’re enjoying these heartier dishes, our gut microbiome might be feeling somewhat overwhelmed. The good news? You don’t need to choose between satisfying comfort foods and a happy gut. Here’s how to navigate the season whilst keeping your digestive system in top form. Embrace the Power of Prebiotics Vegetables like leeks, onions, garlic and sweet potatoes are absolutely brilliant prebiotics – they feed the beneficial bacteria in your gut. Try roasting them alongside your favourite comfort dishes for a gut-friendly boost that doesn’t compromise on flavour. Add a Fermented Friend A small side of sauerkraut, kimchi or a quality live yoghurt alongside your shepherd’s pie or pasta bake introduces beneficial probiotics to your meal. These fermented foods help improve your microbial diversity even when your diet becomes a bit more indulgent. The Spice Factor Many aromatic spices do double duty – they make comfort foods more flavourful whilst supporting digestion. Cinnamon in your apple crumble, turmeric in your curry, and ginger in just about everything can help reduce inflammation and support gut motility. Slow Down and Savour When we’re tucking into our favourite comfort foods, we tend to eat more quickly (they’re just so moreish!). Taking time to properly chew and appreciate each bite not only enhances enjoyment but significantly improves digestion by reducing the workload on your gut. Fibre: Your Gut’s Best Mate Whilst traditional comfort foods often lack fibre, simple tweaks can change this. Opt for whole grains in your crumbles and pies, leave the skins on potatoes for mash, and sneak extra vegetables into stews and casseroles. Or better yet – try a legume-based pasta! Up The Protein When we’re craving comfort food, we often miss out on enough protein, especially in things like soup. An easy fix is to add 1-2 tablespoons of your favourite unflavoured collagen powder to boost the protein without any change in taste and texture. Protein is one of the building blocks of our cells – super crucial for our gut among many other things. The 80/20 Approach Rather than feeling guilty about enjoying occasional treats, aim for balance. If 80% of your choices support gut health, the other 20% can be purely for comfort and joy. Your microbiome is remarkably resilient when given consistent care. Remember, nourishing your gut doesn’t mean missing out on life’s pleasures – it’s about finding thoughtful ways to enjoy both. Your future self (and your digestive system) will thank you for the balance! – Fancy more gut-friendly inspiration? Visit our website for delicious recipes that comfort both body and microbiome. Visit harmanhealth.com.au to connect with Jade.