The Holistic Sister Podcast

This Men's Health episode is back and explains the epigenetic and holistic drivers of declining rates of testosterone and androgens in men. Large scale population studies have shown that age-specific testosterone levels have declined over the past 50 years which brings forth the question of why and how? Matt gets into the role of environmental toxins and how these alter androgen conversion rates and how this interplays with body composition, fertility, mood, motivation and health. We also discuss how we're able to increase free tesosterone, improve conversion rates of estrogen to testosterone, prevent excess DHT conversion (which links in male pattern baldness) via foods, herbs, lifestyle factors and supplements. Matt specifically highlights as being an awesome compound for men to use. Matt Legge is a Naturopath of over 25 years based in QLD and has worked as a formulator for some of the biggest supplement companies in the world. His latest venture is

Steph Lowe is back for our part 2 on Thyroid health - diving deeper into Hashimoto's Thyroiditis - an autoimmune condition of the thyroid.  Steph explains how autoimmune and Hashimoto's begins in the body, root causes of Hashimotos, why Thyroxine medication isn't a solution, how to help put Hashimoto's iinto remiscion, why gluten is sabotaging your immune system, symptoms of sublinical hypothyroidism, why Selenium, Iodine, Zinc and Tyrosine as 4 key nutrients to be consuming and so much more. Steph Lowe is a mentor, podcaster (Health, Happiness & Human Kind) and on IG.

This episode I connected with Steph Lowe (). Steph is a Nutritionist, mentor, podcast host of and her knowledge is insane and the ideologies we spoke about are just so aligned with my own beliefs. Anyways Steph will be back for a PT 2 episode because there was so much more we wanted to discuss regarding thyroid helth, Hashimotos thyroiditis, women's health, clinical testing, nutrition and just so much more.  Connect with Steph Work with Steph

This week it's just me answering my most asked questions - how do you become a nutritionist / naturopath - what did you study etc. what foods cause bloating / gut issues supporting post-pill and how to help prevent post-pill acne thrush / BV causes and how to treat must have supplements for overall wellness where to start when starting a health journey love you xoxo

This episode is all about PCOS - polycystic ovarian syndrome, with 1 in 10 Australian women being diagnosed with PCOS in their reproductive years. This episode I interview Clare Goodwin () and we get into all the nitty gritty on PCOS - what can drive it, the different types of PCOS, how to get a diagnosis, signs you might have PCOS, how to support / manage, and just busting some myths along the way.  Connect with Clare Work with Clare

Okay so when Erika accepted my podcast invite I exploded with happiness, because Erika is the biggest boss babe ever and just this episode you're going to feel SO FUCKING INSPIRED.  Erika Cramer is an international coach, inspirational speaker, author, podcaster, business mentor and just a force of a woman. This episode we get into Erika's story to building her dream life, mindset, what even is confidence, how we can trust ourselves and just so much other juicy things. As mentioned in the episode - Erika is gifting you a free download - confidence cheat sheet (download ) Connect with Erika Work wirth Erika Order Erika's book

I thought of 9 key practical things that you can implement to improve your year Set a savings goal and open a bank account and automatically deduct that amount and don't touch it. Look at what you're spending your money on - what DD's, what subscriptions etc do you have - and do they align / serve you?  Set realistic goals for your health - e.g gym 2-3x per week and build. go small to big, not big to small.  Write down everything you want to see from your year and life Make the first move and ask for what you want - e.g withpromotions, new jobs, dating etc. Get a new 1L water bottle and add some trace minerals to mineralise your water and actually hydrate you. I like Teelixir Fulvic Minerals Create awareness around what aspects of your mindset are holding you back - discomfort is required for change. Limit your take away / uber eats / buying lunch / dinner out - this is what contributes to additional calories and gut damaging foods etc Pimp your algorithm - tiktok / IG - fill it with accounts and people that help you learn stuff, interests, empower you, make you feel good about yourself - not shit.

This week I got to sit down with Amrit Singh (@6babebeauty) and pick her brain all about cosmetic acupuncunture, Traditional Chinese Medicine (TCM), why we should gua sha, how our tongue tells a story about our wellbeing and just so much more.  

This week Fiona Tuck is back to discuss the topical side of supporting a healthy, functioning skin and what the data and research shows.  Fiona Tuck is a Nutritional Medicine Practitioner, Skincare Expert, Industry Education & Author.  Connect with Fiona on

This week we're back for a pt 2 with Certified PT - Sophie Allen. We get juicy in this episode and break down how you can understand calorie's. What is a calorie defecit, how do we diet to lose body fat correctly, how do we ensure we're eating enough, and everything else you've probably always wondered about how to support your body composition goals. Follow Soph on Follow Soph on

Karinda Jay is a Naturopath and Menstrual Mystic - empowering and teaching women how to harness their natural rhythm to thrive in life. This episode is for all women - and it's an important conversation. We discuss hormonal birth control, withdrawl bleeds, true periods, how to tell if you're ovulating, tracking your cycle, and simple ways to balance hormones for pain free periods.  

Belinda Kirkpatrick is SUCH a queen - she's the author of the most incredible informative book -  she's a Naturopath and Clinical Nutritionsit who specialises in natural fertility and IVF support. Even if you're not thinking about pregnancy or conception this episode is such a vibe 

This episode it's a role reversal as the gorg Kaylee Brayne interviewed me on her podcast - This convo is just a "welcome to my life / how I got to creating The Holistic Sister / being the bitch you know today" Follow Kaylee on IG:

Angela Hywood-Stott is THE GOAT when it comes to women's reproductive health, fertility and healthy hormones. Angela has over 25 years experience as a Naturopathic Clinician and International Educator, and is the founder of - an integrative and holistic clinic that specialises in Women's Health, Fertility, Children's Health and Family Medicine. This episode is so important and one I hope you listen too deeply and implement some of the wisdom that Angela shares.

Our Vagus Nerve is a fibrous connection between our brain and our gut and is one of the most important aspects of our nervous system - as what we think and feel influnces our gut, and what we eat influences how we think and feel.  This week  who is a Life + Health Coach explains the branches of our nervous system, the role of the Vagus Nerve and how we can tangibly take our body out of fight or flight and into rest and digest daily through habits.

This week's episode is dedicated to sugar. Liv Kaplan is a Holistic Nutritionist & Healthy Cook with her recipes being sugar free, low carb and GF. This episode we get into how so many people are addicted to sugar (and what this looks like), the infiltration of sugar into so many packaged and processed foods, the benefits of decreasing or cutting sugar out and just so much other tangible amazing info that will help you change your relationship with sugar. Follow Liv on

This weeks episode I connected with LoveBeauty Skin Clinic Founder and Boss Woman - Rachel Diaz. We get into the shifts within the skin care industry, the role of the lymphatic system in healthy skin, skin fads that are dumb, how to support skin barrier health and just so much more. This episode is that good you'll have to run it back a few times.

Tahlia Harvet is a Nutritionist helping women feel confident in their mind, body & diet. This episode Tahlia and I are just two nutritonist BFF's discussing habits around nutrition and our health - how to make / break habits, prioritising mental health and cultivating self love.

This episode I take us on a trip down memory lane, of all my dieting phases, my beliefs around food, nutrition and my body. I wanted to do this episode as a reminder that we all have our own journey and we all start somewhere.  Follow me on IG:

This week's episode is one you're going to revisit a few times. Fiona Tuck is someone I look up to not only as a Nutritonist specialising in skin, but just everything about her I'm obsessed. Fiona is a Nutritional Medicine Practitioner, Skincare Expert with over 30 years experience, and Fiona is also the founder of Vita-Sol and hosts her own podcast The Forensic Nutritionist. This episode we discus the role of food in skin health - and how alot of what we think is BS, the role of prebiotics > probiotics for skin and just busting myths left right and center about nutrition and the skin. Follow Fiona on

This episode we're graced with the wise, insanely knowledgable, relateable, insightful and just incredible Sophie Allen. Soph is a Certified PT, mega influencer and is the creater of @train.withsoph where she coaches women to build life long results through movement and nutrition. We dive into Sophie's journey, self love, body image, therapy, mindset, limiting beliefs, and just so much more.  Follow Sophie on Follow Sophie on

It sometimes concerns me that my mental health gets worse as I get older haha, but here we are.  This episode starts off the season and explains why I took a break from IG but made it public that my mental health wasn't doing too good - which I think was an important thing to do.  I also wanted to share how we can help our mental health and emotional health in a holistic way and just let you know, that even bad bitches can get depression and there's nothing to be ashamed of. 

This week I interview the absolute wizard . Matt is the co-founder of ATP Science and Head Innovator of their boundary defying products.  This episode we get into The role of the microbiota in weight loss, body composition, caloric manipulation and adaptation. How it might not be you - it might be your bugs Polyphenols - the MVP plant flavonoids that alter the microbiome The role of mindset, limiting beliefs and living in alignment Our connection to ourselves, nature and seasonal eating and honestly just so much wisdom lies within this episode.   We reference: Connect with Matt: Connect with Eliza:  

This episode I interviewed the radiant Tash White () We get into: What energy healing is Tash's work as an Intuitive Healer How and why emotions get stuck in our body Shadow work - how to do it Living in alignment and in our truth Every day practices we can implement to live a more aligned life and plenty more! For more information about Tash: Connect with Me:  

This week's episode I break down a few not-so-nice additives that are often in our supplements, fitness supplements and sometimes food.  

This episode is a raw and real one, with Alicia Bevc aka sharing our own stories with eating disorders and disordered eating. We talk about the functional role of body fat, our fluctuating bodies as women, second puberty, over training, social pressures, social media and some tangible tips on how to accept and love your body just that little bit more.

This week I got to have a deep chat with two people who have changed my life; Daniel Whitechurch and Julze Serendipity the creators of Teelixir. We discuss the history of adaptogens - a superior class of herbs who'se key function is to modulate the bodies stress response.  We get into why adaptogens are so crucial to be taking than ever before, burn out, adrenal fatigue, the 3 treasures; Jing, Shen & Chi, and a deep dive into some of our favourite medicinal mushrooms and adaptogenic herbs. For more information: check out  on instagram and head over to  and use HOLISTIC10 at checkout for 10% off!!

This episode I talk about my most recent burnout and adrenal fatigue. You'll learn about the adrenals, nervous system, the HPA axis, the stress response and how we can buffer stress in a holistic way 

This week's episode is me just talking about shit I've realised and been working through from going to therapy and working with a psychologist. I talk about trauma bonding, limiting beliefs + where they come from, why we need balance when it comes to "doing the work", conditioning, our protetive mechanisms and just lots of other word vomit. Books I reference:  

This week's episode, me and my fellow Leo soul sister have a D&M about life. We talk about; Finding your purpose Living in Alignment and what this looks and feels like Dating & why having standards are KEY in attracting the right people Vulnerability and how this changes the game Identifying when our Ego pop's up and how it's actually always trying to bring us back to safety and just so much moreeeeeeee xxx

This week is a solo session where I dive into my fave herbs; Adaptogens! You'll learn; What Adaptogens Are What is the HPA axis Regulating the stress response & the different types of stress Why Adaptogens are so valuable to our wellbeing A break down of some of my fave adaptogens & how to utilise them in your every day Use for 10% off your Teelixir orders too honeys!

This week I interviewed the mega babe; Iliriana Zeneli aka Illi is the queen of debunking fitness brands, suspicious ingredients, "clean" labels and we talk about all of this and why fitness doens't always equal health and how as a consumer, awareness and choosing with your dollar is key to changing what companies create and also, how you feel.

For me, 1. Creating boundaries and non-negotiables around my morning and night routines, how I'm spoken too, how I'm treated in relationships, my time, my nutrition etc.  2. Having notifications turned off and sleeping with aeroplane mode 3. Asking myself deep questions and questioning my behaviours and thoughts 4. Choosing things that align with my long-term goals over my short-term goals (as much as possible, because hedonism ya know hehe) and 5. How living more authentically and being vulnerable  Improved my wellbeing and life 10x fold. So that's what this episode is about 

This week's episode the incredible () graces us with her knowledge, experience and realness.  You'll learn What is AutoImmune (AI) How do AI, such as Hashimoto's Thyroiditis evolve The role of genetics, the environment and lifestyle in the development of autoimmune What we get wrong about AI What to ask your GP for Key foods to AVOID for flare up's Nutrition & lifestyle habits to manage AutoImmune conditions and so much more!

It's me, talking about self sabotage. Whether you knowingly (or unknowingly) sabotage your own health, relationships, heart, happiness or career - if you succumb to peer pressure, give away your power to others, cheat yourself, play victim, don't think you really deserve or can achieve what you're striving for, keep seeing the same outcomes and repeating the same cycles - it's self sabotage and there is a deeper story running the show, and this episode you'll start to see it, and learn how to fuck self sabotage off. 

Okay for real, this episode is fucking awesome. I connected with the incredible and empowering (@kittyblomfield) and we get into  Kitty's journey to becoming a body-image coach Self-sabotage, emotional eating, binge-restrict cycles and using food as a control thing What Pro-Metabolic eating is and why fad diets really are dumb Why Women need to be eating carbohydrates Body image, self-esteem, self-talk, social media, influencers and diet culture Why consistency, listening to your intuition, habit change and forgiveness is key in feeling and looking your best And honestly, sooooooo much more

This week I connect with the infectious, intelligent, absolutely gorgeous inside and out; Sophia Ruiz () We get into; Sophia's journey in healing her acne naturally Common reasons for break outs and flare ups How to prevent acne break outs (scientifically shown) Key foods for acne and skin The role of skin care products in acne and common mistakes you may be making Skin care ingredients and products you need in your routine to heal and control acne AND HEAPS MORE

It's me, with a baby spiel on how you can grow into the person you want to be. 

This week I sat down with one of my girls; Karla Baker  and we shared our experience of doing psilocybin and plant medicines. This episode is super real and candid, and aims to capture our own unique experience and how it helped both of us process and move through trauma, limiting beliefs, digestion issues, and share what we've taken from it.  Disclaimer: 1. Psilocybin is illegal in Australia. 2. This episode is not intended to serve or replace medical advice. 3. We cannot disclose our sources xxx  

This week's episode I interview Relationship Coach, Nadine Marc @nadinemarccoach We get into, compatibility, why some relationships are harder than others, love languages, how we can be better partners, and just heaps more!

GUY'S WE'RE BACK and we're back with a bang because this episode is 10/10! I interviewed the incredible Jass Stupak alllll about bloating. What is bloating, why so many women live chronically bloated, how to live bloat free, and this episode is just jam packed with wisdom and tangible information, you're going to love it! Connect with Jass:    

Wrapping up the year, wrapping up 2020, what I learnt, life lessons, and how to create new habits because hey, new year, new me, right?

For this episode, I sat down with Men's' Life Coach - Navar Poole (@navarpoole). Nav co-runs the Evolve Brotherhood and is a co-owner of SMA Academy. This episode we get into - How society, family and culture cement ideologies around masculinity  - Why men are (stereotypically) emotionally unavailable and distant - How vices such as drugs, alcohol, relationships, violence play into everything - Expectations and pressures around sex and relationships and so much more

This episode I sat down with . Emma is an intuitive psychologist, and this episode is medicine.  We discuss Intuitive Psychology vs Clinical Psychology How our childhood impacts how we function in relationships and how we feel about ourselves The Wounded Inner Child & Re-Parenting ourselves The subconscious mind, nervous system and behaviour patterns How trauma is stored in the body Why so many of us work out (hint: it's to actually move stuck emotions) And sooo much more

This week's episode I interview the incredible and intuitive   Jacinta is a Holistic Chiropractor and we dive into; What holistic chiropractic is vs. conventional chiropractic How symptoms are one of the last things to manifest, signalling there's something "wrong"  How the central nervous system regulates our entire being and bodily function How we hold and store trauma and emotions in the physical body Jacinta's Holistic Health Hacks and just heaps of cool awesome facts about the human body

This week I sat down with the stunningly beautiful We got into all things - Soul Alignment - Energy work and my experience having a session with Jessica  - Manifestation - Tapping into and trusting our Intuition - Spiritual Hygiene - Energetic Boundaries and so so much more!!!

I'm the kind of person who wants to do so many things, and I want to do them all now, and I don't want to have to give up anything to make them all happen. And so I burn out. Physically, Mentally and Emotionally. In this episode, I'm literally sick. Because I burnt myself out (again).  Learn how and why we burn out in these three aspects, sign's we're burnt out, how to recharge ourselves in all facets, and how to build buffers to prevent burning out.

This week I interview Corneotherapist and fellow skin nerd; Robyn McAlpine We discuss - The role of skin as being so much more than what gives us our external identity - The cell life cycle of skin - The role of skin in homeostasis - Nourishing our skin from the inside out - Behaviours, mindset and practices we can incorporate to nourish our skin - Key ingredients to avoid in skincare products that actually harm the function of the skin, and so so much more!  

This episode I read you my list of everything I'm ashamed of because shame is heavy, and why not release what we can. We all experience shame, and we don't talk about it. So let's.  For example, I carry shame coming from a broken family, thinking I was broken and unloveable.  I carry shame of not being enough.  I carry shame expressing emotions, crying and being soft I carry shame of the way I've acted and how I've allowed people to treat me. And lots more vulnerable juiciness.

This week I connected with Caroline Lorson aka @caroline.the.divine and we got into; - Manifesting and The Law of Attraction - Tapping into and embodying our Divine Feminine - Caroline's Morning Routine - Tuning into the Moon and her phases and so so so much more! Connect with Caroline: https://www.instagram.com/caroline.the.divine/