Postpartum recovery isn’t just six weeks. It is a years-long process of physiological recalibration involving hormonal shifts, immune adaptation, metabolic recovery, and brain changes that shape both mother and baby. In my last article, I outlined a new large-scale research analysing more than 1.3 million blood tests shows that many biological systems continue adapting long after birth . While some markers stabilise within months, others, particularly those linked to immunity, metabolism, and thyroid regulation can take up to two years to fully recalibrate. From the immediate postpartum period through the first 1000 days and beyond, each stage plays a critical role in maternal wellbeing and infant development. Understanding these biological changes, including the blood markers that reflect them, can help you better support your body, mind, and baby for lifelong health. Let's look at the physical, biological, attachment, and emotional changes occuring in the mother-infant dyad in the first 7 years. 6 weeks Mum’s body begins to heal, and uterine involution and bleeding is complete. Heart rate normalises to the pre-pregnant rate. Milk establishes and the maternal brain is still rewiring. It is flooded with oxytocin and prolactin while also learning to adapt to minimal sleep. Mum’s body still regulates bub’s vital systems - temperature, heart rate, respiratory rate, growth. Closeness and constant togetherness is not a ‘parenting style’ it is a biological requirement. We remain in service to our  babies as this ‘first 1000 days’ from conception to 2yo marks the most significant opportunity to establish optimum health, growth, and neurodevelopment  across the lifespan. Bub’s gestation outside of the womb ( exterogestation ) continues and they slowly start to adapt to the monumental environmental change from intrauterine to terrestrial life. They can only see approximately the distance from the nipple to mum’s face. They use the other senses deeply for the nervous system to register safety. Blood markers that stabilise early: Kidney function (creatinine, urea) Electrolytes (sodium, potassium, chloride) Early hemodynamic changes The body is reversing pregnancy adaptations such as increased blood volume and kidney filtration. Some physiological systems begin recovering quickly after birth, particularly those related to fluid balance and kidney function. 3-4 months (the end of the 'fourth trimester') For breastfeeding mothers there is a natural decline in our oxytocin which has protected our brain from the full force of tending to our babies on very little sleep while physically recovering from growing a human and birthing them....and making milk which is metabolically demanding. This is when nutrient deficiencies can take hold, depletion can set in, and resilience starts to fade. Mum's bone density may still be lower than pre-pregnancy. This coincides with massive brain growth in our babies. They need more and more fat and energy to support this growth. They wake and suckle frequently to get the fat that their brain’s need. Exterogestation continues. Bub’s vision is normalising, but they are still attaching through senses. Their brain remains vulnerable to nutrient deficiencies. Colonisation of bub's microbiome continues along with 'the first 1000 days' impacting future disease risk. Blood marker that start to stabilise: Liver markers (ALT, AST, bilirubin) Red blood cell markers (hemoglobin, hematocrit) Platelets ALP still high reflecting bone density losses This reflects recovery from pregnancy blood volume expansion and iron redistribution as well as an indication of tissue healing. 18 Months Maternal nutrient repletion is stabilising and with the right care, bone density should have returned. The cervix has regained optimal strength and capacity for holding another pregnancy*. Many Aussie women have returned to work, but sleep is still broken. An interpregnancy interval of 18–23 months may be associated with potential benefits for both mothers and infants however not all blood markers have fully recovered and many families are still breastfeeding.  Our little one’s exterogestation is coming to an end and bub’s brain begins to resemble the physical size of our mammal relatives at birth (e.g. monkeys). Their skull begins to close. They can move away from us and begin to attach by sameness. The ‘first 1000 days’ continue, and millions of neurons are forming every second - laying the architecture of bub’s brain and future health outcomes while their gut microbiome is still establishing. Mum's immune system is still recalibrating and can be seen in blood markers that are still adapting: CRP (our marker of systemic inflammation) white blood cell patterns (our immune cells) ferritin (immune + iron storage) 2 years Pregnancy-induced changes in maternal brain grey matter can still be seen at two years which may mean more efficient communication between and within brain regions.  The first 1000 days (from conception to 2yo) comes to an end along with the most rapid and sensitive time of growth and development of bub’s brain. Colonisation of bub’s gut microbiome is now complete with its own unique microbial signature which will impact and guide bub’s future immune resilience. Bub begins to realise they are not physically a part of mum and begin to attach through belonging . In terms of normalising blood markers, this is where the research shows the longest physiological arcs that are still shifting: glucose regulation (HbA1c) lipid metabolism (cholesterol, triglycerides) thyroid markers (TSH, T4) 3 years Some neuroscientists advocate that the concept of infancy should be extended out to three years old to accommodate our bub’s enormous brain growth and emotional development - including making approximately 1,000,000 neural connections a second.  Mum’s health and capacity for overall caregiving during this time greatly shapes our bub’s nervous system and trajectory towards long term health outcomes. 7 years If not adequately addressed, the symptoms of postpartum depletion and nutrient insufficiency can last for up to 7 years and develop into overt illness (such as prolapse, anaemia, or hypothyroidism). Unaddressed perinatal mood disorders can evolve into significant mental health disease. Our babies have reached a milestone in physical, spiritual, and cognitive development and have started to lose their baby-teeth.  Seven years has been a physical, philosophical, and cultural milestone age since Ancient Greek times. Rudolf Steiner emphasised the profound significance of the first seven years of life , a principle also echoed by the UN, WHO, and early childhood experts in recognising this period as crucial for lifelong health, development, and well-being. The Postpartum Timeline: Biology, Development, and Blood Markers (a summary) Postpartum Stage Maternal & Infant Physiology Maternal Blood Markers 0–6 Weeks Early healing phase. The uterus involutes, bleeding resolves, and heart rate returns to pre-pregnancy levels. Milk supply establishes while the maternal brain adapts to caregiving and sleep disruption under the influence of oxytocin and prolactin. Babies continue exterogestation, relying on close contact as Mum’s body still regulates bub’s vital systems - temperature, heart rate, respiratory rate, growth. Bub can only see approximately the distance from the nipple to mum’s face. They use the other senses for the nervous system to register safety like smell. Mum’s fluid balance stabilised as kidney function and electrolytes including sodium, potassium, and chloride normalise. These reflect the body reversing pregnancy adaptations like increased blood volume and kidney filtration. 3–4 Months (End of the “Fourth Trimester”) The end of the “fourth trimester.” Hormonal protection from high oxytocin begins to decline and maternal nutrient depletion may become apparent. Babies undergo rapid brain growth, requiring frequent feeding and high energy intake. They need more and more fat and energy to support this brain growth. They wake and suckle frequently to get the fat that their brain’s need. Exterogestation continues. Bub’s vision is normalising, but they are still attaching through senses. Their brain remains vulnerable to nutrient deficiencies. Markers reflecting tissue recovery and blood rebuilding begin stabilising, including liver markers (ALT, AST, bilirubin), red blood cell markers (haemoglobin, haematocrit), and platelets. These changes reflect recovery from pregnancy-related blood volume expansion, iron redistribution, and tissue healing. 18 Months Maternal nutrient stores are largely stabilising and the cervix regains strength for future pregnancies. Bone density should have returned in breastfeeding mothers. Many mothers have returned to work, although sleep disruption may persist. Babies approach the end of exterogestation as their brain is the size of our monkey relatives and their skull has closed. Attachment shifts from physical closeness to familiarity. Bub’s ‘first 1000 days continues’ to establish the brain’s architecture and gut microbiome. The immune system continues recalibrating, reflected in markers that may still be adapting, including C-reactive protein (CRP), white blood cell patterns, and ferritin, which reflects both immune and iron status. 2 Years The first 1000 days conclude, marking the end of the most rapid phase of brain growth and establishment of the gut microbiome. Bub recognises themselves as separate to mum and start attaching through belonging . Meanwhile, pregnancy-induced changes in maternal brain grey matter can still be seen at two years which may mean more efficient communication between and within brain regions.  Some of the longest physiological recovery arcs occur here. Markers still shifting may include glucose regulation (HbA1c), lipid metabolism (cholesterol and triglycerides), and thyroid markers (TSH and T4), reflecting gradual metabolic and endocrine recalibration. 3 Years Some neuroscientists advocate that “infancy” should be extended to three years to accommodate our bub’s enormous brain growth and emotional development.  Mum’s health and capacity for overall caregiving during this time greatly shapes our bub’s nervous system and trajectory towards long term health outcomes. By this stage most pregnancy-related laboratory markers have stabilised, but the neurological and psychological dimensions of matrescence continue evolving. 7 Years If postpartum depletion is not addressed, nutrient insufficiency and hormonal disruption can persist for years and may develop into overt illness. Children reach a major developmental milestone as they transition from early childhood toward middle childhood. Across cultures and scientific traditions, the first seven years are recognised as a foundational period shaping lifelong health and development. Long-term maternal health outcomes may reflect the cumulative effects of pregnancy, birth, and early motherhood, particularly when nutrient depletion or hormonal dysregulation remain unaddressed. So, is postpartum forever? I used to say that postpartum was forever. Until the incredible Leila from Village for Mama correctly pointed out the following : The saying “Postpartum is Forever” is often thrown around to imply that pregnancy, birth, and becoming a mother result in lifelong changes. And while motherhood undeniably leaves lasting impacts—on our identity, health, and even relationships—that’s not postpartum. That’s matrescence . Postpartum is a profound and transformative phase that begins after childbirth, bringing rapid hormonal changes, physical healing, and deep emotional shifts as you adapt to life with your baby. Matrescence is a lifelong transformation. If you're feeling depleted, struggling with brain fog, nutrient deficiencies, or emotional exhaustion, you're not alone. As a naturopath specialising in postpartum care and motherhood, I offer 1:1 appointments in Bendigo or via telehealth to help you regain energy, balance your hormones, and feel like yourself again. Book your consultation today and take the first step toward long-term wellness.

What millions of blood tests reveal about pregnancy and postpartum physiology Most postpartum care systems assume recovery happens quickly. In many countries, including Australia, medical follow-up ends around six weeks after birth. But a new large-scale study suggests that postpartum biology unfolds on a much longer timeline. A landmark analysis by Korem and colleagues published in 2024 examined more than 1.3 million blood tests to map the biological changes that occur during pregnancy and postpartum. Their findings challenge the conventional view of postpartum recovery. Mapping pregnancy & postpartum with actual laboratory data The researchers analysed 48 common blood markers across pregnancy and up to two years after birth. These markers represented multiple physiological systems, including immune function, metabolism, liver and kidney function, and the thyroid. Instead of assuming that the body returns quickly to its pre-pregnancy state, the researchers asked a different question: How long does it actually take for these systems to stabilise after birth? The answer varied dramatically depending on the system being measured. Not all body systems recover at the same pace One of the most striking findings was that different physiological systems follow very different recovery timelines. Some systems appeared to stabilise within months. Others continued adapting well beyond the first year postpartum. Liver and kidney function Markers related to liver and kidney function were among the fastest to normalise. Many of these values moved back toward baseline within the first few months after birth, suggesting that core detoxification and filtration systems recover relatively quickly. Immune and inflammatory regulation Immune markers told a different story. Indicators of inflammation and immune activity continued to shift for 12–18 months postpartum, suggesting that immune recalibration extends long beyond the immediate recovery period. Thyroid regulation The thyroid axis also showed prolonged adaptation. Markers such as TSH and free T4 continued shifting well past the first year after birth, particularly in breastfeeding women. Rather than reflecting pathology, these patterns may represent ongoing hormonal adaptation during the postpartum period. Metabolic and cardiometabolic function Metabolic markers, including indicators related to glucose regulation and lipid metabolism, also followed a long recovery arc. These systems continued to remodel across the first one to two years postpartum, suggesting that metabolic recovery from pregnancy is gradual. Actual Postpartum Recovery Timeline Taken together, the data suggest that postpartum is not a brief recovery phase. Instead, it appears to be a multi-system biological transition that can extend up to two years after birth. Importantly, this transition does not occur uniformly across the body. Each physiological system follows its own timeline of adaptation. This insight may help explain why many women continue to experience changes in energy, metabolism, immune function, and thyroid regulation long after the traditional six-week postpartum milestone. A new perspective on postpartum physiology Another important implication of this research concerns laboratory interpretation. Standard reference ranges for many blood tests are based on general population data and may not account for postpartum physiology as a distinct biological state. As a result, normal postpartum adaptations could be misinterpreted as abnormal findings, or emerging dysfunction could be overlooked. Large-scale datasets such as this one offer a more nuanced view of how the body recalibrates after pregnancy. The seasonal and circadian dimension The study also identified subtle seasonal and circadian patterns in several blood markers. These findings suggest that environmental factors such as light exposure, biological rhythms, and timing may influence aspects of pregnancy and postpartum physiology. Although this observation was not the primary focus of the research, it highlights how pregnancy interacts with broader biological rhythms within the body. Rethinking postpartum care This research provides one of the most detailed physiological maps of pregnancy and postpartum recovery ever published. Rather than viewing postpartum as a short recovery period, the data suggest that it may be more accurate to see it as a prolonged phase of biological recalibration, involving the immune system, endocrine signalling, metabolism, and circadian regulation. Recognising this longer timeline may help clinicians and researchers better understand the lived experience of many women after birth. Postpartum is not simply the end of pregnancy. It is a distinct and dynamic biological phase of its own. Reference Korem, Y., Fishman, B., Radzinski, M., Maymon, R., Rothschild, D., & Segal, E. (2024). Pregnancy and postpartum dynamics revealed by millions of lab tests. Nature, 630, 371–377. https://doi.org/10.1038/s41586-024-07453-8 FAQs How long does postpartum recovery take? Research suggests that while some body systems stabilise within months, others such as immune, thyroid, and metabolic regulation may take up to two years to fully recalibrate. Why do hormones feel different long after birth? Pregnancy causes large shifts in endocrine signalling. Thyroid and metabolic markers can continue adapting for more than a year postpartum. Is the six-week postpartum check enough? The six-week visit focuses on immediate recovery. However, emerging research suggests that postpartum physiology continues evolving long after this milestone. Postpartum support in Bendigo If you are navigating the postpartum period and feel like your body is still adjusting long after birth, you are not alone. Research increasingly shows that recovery after pregnancy involves a longer biological transition affecting hormones, metabolism, and immune regulation. I'm Amy Simpson Naturopath, I work with women across Bendigo and telehealth to support postpartum recovery using evidence-based naturopathic care. This may include reviewing pathology, addressing nutrient depletion, supporting thyroid and metabolic function, and helping mothers regain energy and hormonal balance after pregnancy. If you would like personalised support, you can learn more about consultations here:

The Vaginal Microbiome Part 2 Many women notice their vaginal symptoms follow a monthly pattern. This is not random. The vaginal microbiome shifts across the menstrual cycle in response to changing hormones and immune activity. In Part 1 , I explored how the vaginal microbiome functions as an ecosystem across the lifespan, and why Lactobacillus dominance is central to vaginal health. This is also why Lactobacillus-based probiotics are often used in clinical practice for recurrent thrush, BV, and microbiome disruption. However, the vaginal environment is not regulated by bacteria alone. It is supported by an innate immune system, including antimicrobial factors such as lactoferrin and glycogen, which work alongside beneficial microbes to maintain balance. Microbial populations and immune defences are highly responsive to hormonal changes across the menstrual cycle. In this article, I explore what happens in each phase of the cycle, and why symptoms can appear at predictable times each month like "why do I get thrush when I get my period?". The Vaginal Microbiome Across the Lifespan Muhleisen, 2016 How Lactobacillus Dominance Protects the Vagina A healthy vaginal microbiome is usually dominated by Lactobacillus species. These microbes act as ecological gatekeepers, preventing overgrowth of pathogenic bacteria. They do this several ways: 1. Acidification of the vaginal environment Lactobacilli ferment a substance called glycogen that is released from vaginal cells into lactic acid, which maintains an acidic vaginal pH of roughly 3.5–4.5. This acidic environment makes it difficult for many pathogens to grow. 2. Direct antimicrobial activity Many Lactobacillus strains produce antimicrobial compounds that aim to suppress organisms such as Gardnerella, E. coli, and other opportunistic microbes. 3. Competitive exclusion Beneficial bacteria physically occupy attachment sites on the vaginal surface, making it harder for pathogens to colonise. 4. Immune system modulation Lactobacilli interact with the vaginal immune system and influence inflammatory signalling, helping maintain a balanced immune response in the genital tract. Together, these mechanisms explain why our treatment always aims to restore Lactobacillus dominance and stabilise vaginal ecology. How the Vaginal Microbiome Changes During the Menstrual Cycle Menstruation Unless you experience recurring symptoms such as thrush or bacterial vaginosis around your period, you may not realise that the vaginal microbiome naturally fluctuates across the menstrual cycle under the influence of hormones and innate immunity. During menstruation, both oestrogen and progesterone are at their lowest levels. As the endometrial lining sheds, menstrual blood enters the vaginal environment. This temporarily changes the conditions within the vagina. Menstrual blood raises vaginal pH and introduces iron. Iron is an important nutrient for many microorganisms, including potentially pathogenic species. As a result, several changes commonly occur during this phase: Vaginal cells produce less glycogen, the primary fuel source of Lactobacillus species Lactobacillus numbers temporarily decline in the vagina and cervix Vaginal pH becomes less acidic, increasing dramatically from 3.5 - 7.4 Microbial diversity increases Iron becomes available as a potential fuel source for pathogenic microbes These conditions make the vaginal particularly prone to infection. When things are working optimally, the body activates protective immune mechanisms during menstruation to protect against infection and pathogen colonisation. One of these is lactoferrin, an antimicrobial protein that plays an important regulatory role by binding iron tightly. By limiting iron availability, lactoferrin helps prevent excessive growth of opportunistic bacteria during menstruation and supports the re-establishment of a healthy microbial balance. Follicular Phase As the follicular phase progresses, oestrogen levels rise. Oestrogen stimulates the vaginal epithelium to thicken and increase glycogen production. This glycogen becomes fuel for the Lactobacillus species to regrow and create lactic acid. As lactic acid production increases, vaginal pH becomes more acidic again, creating an environment that discourages pathogen growth. During this oestrogen-dominant phase, lactoferrin concentrations also increase. Lactoferrin supports vaginal defence through several mechanisms: It binds iron, limiting microbial access to this nutrient It has direct antimicrobial activity against bacteria and fungi It supports the growth of beneficial Lactobacillus microbes Together, rising oestrogen, increasing Lactobacillus populations, and higher lactoferrin activity help restore the protective microbial environment of the reproductive tract following menstruation. Ovulatory Phase Around ovulation, oestrogen reaches its peak. The vaginal epithelium is well supported, glycogen availability and Lactobacillus dominance. The microbiome during this phase is typically at its most stable and protective. Lactobacillus species produce lactic acid and antimicrobial compounds that help maintain a vaginal pH between roughly 3.5 and 4.5. Lactoferrin continues to contribute to mucosal immunity by regulating iron availability and exerting antimicrobial effects. Luteal Phase After ovulation, progesterone becomes the dominant hormone. Oestrogen levels decline relative to the follicular phase, and glycogen production in the vaginal epithelium may decrease. During this phase, lactoferrin levels tend to decline, and the vaginal immune environment becomes somewhat less protective compared with the follicular phase. The microbiome may become slightly more variable during this phase, although Lactobacillus species typically remain dominant in healthy individuals. As progesterone falls toward the end of the luteal phase, the menstrual cycle resets and the process begins again. BUT for some women this increases susceptibility to vaginal dysbiosis or irritation. And this is what we work on in clinic in Bendigo or via telehealth. Artym, 2021: The orange line shows lactoferrin following oestrogen's monthly cycle (shown in yellow) Why This Matters When women experience recurrent vaginal infections, irritation, or microbiome disruption, the underlying issue is often loss of Lactobacillus dominance combined with impaired mucosal defence. Supporting the microbiome with targeted Lactobacillus probiotics, alongside nutritional and lifestyle strategies that support mucosal immunity, can help restore the ecological balance of the vaginal environment. My clinical approach aims to: restore Lactobacillus dominance re-acidify vaginal pH support mucosal immunity via lactoferrin and lactic acid reduce pathogen overgrowth manage associated risks and diseases such as infertility and endometriosis. Can we test the vaginal microbiome? YES! If you experience recurrent thrush, bacterial vaginosis, or unexplained vaginal symptoms, it is now possible to test the vaginal microbiome directly. In clinic we can order specialised testing that analyses the microorganisms present in the vagina, including beneficial Lactobacillus species, opportunistic bacteria, yeasts, and certain viral or sexually transmitted pathogens. The test is performed using a simple vaginal swab at home and helps identify microbial imbalances that may be contributing to symptoms, allowing for a more targeted treatment plan to restore microbial balance and vaginal health.

Protein is a fundamental macronutrient required for the structure and function of every cell in the body. It provides the amino acids needed for tissue repair, muscle maintenance, hormone and enzyme production, immune function, neurotransmitter synthesis, and metabolic regulation. Adequate protein intake also supports blood glucose stability, satiety, and healthy body composition. Below I give you biochemistry breakdowns for each lifestage. This can be further calculated using your body type and your goals. For example, if you are actively trying to lose fat, you are an athlete, you are pregnant, or you suspect insulin resistance due a history of PCOS. Use my calculator below to estimate your specific needs. This intake is most effectively utilised when protein is distributed evenly across meals throughout the day rather than in one meal only in order to support protein muscle synthesis (aka the body’s growth and repair cycle). How Much Protein Do Women Need? Most women benefit from consuming 1.2 to 2 grams of protein per kilogram of body weight per day, with higher requirements during pregnancy, breastfeeding, resistance training and ageing. Protein supports muscle repair, hormone production, immune function and metabolic health across the female lifespan. Protein requirements across the Lifespan Standard: Live well Current research suggests that many active adults benefit from higher daily protein than in the current Australian Nutrition Guidelines. Particularly when supporting metabolic health, muscle preservation, hormonal balance, and recovery.  Target range: 1.6g/kg/day. Pregnancy: Building Humans Lily Nichols’ work on prenatal nutrition highlights how dramatically protein needs rise during pregnancy. By the third trimester, women may require nearly double the RDI to support foetal and placental growth, breast tissue growth, blood volume expansion, uterine and connective tissue expansion. Protein is also critical for balancing blood sugar, managing nausea, and reducing the risk of gestational diabetes. It is never recommended to "diet" during pregnancy. Target range: 1.6-1.8g/kg/day. Postpartum: Repair, Repletion and Breastmilk Postnatal depletion is a state of nutrient and tissue deficit following pregnancy and breastfeeding. Protein (along with iron, zinc, and B vitamins) is central to rebuilding connective tissue, restoring neurotransmitters, and replenishing the immune system and nutrient stores. Adequate intake supports wound healing, milk production, and the slow rebuilding of muscle changes that happened over pregnancy and the tender stages of early postpartum. *Active fat loss is not recommended during breastfeeding as endogenous toxins such as those stored in adipose tissue are fat soluble and will end up in breastmilk. Target range: 1.6-2.0g/kg/day. Perimenopause and Post-menopause: Preserving Muscle and Metabolism During perimenopause, oestrogen and progesterone fluctuations make it harder to maintain lean mass and regulate glucose. Combining progressive strength training with higher protein and an even distribution across meals helps offset these hormonal changes. Protein needs to include leucine-rich sources (e.g. eggs, fish, meat, dairy, or quality plant proteins) to activate the mTOR pathway that drives muscle protein synthesis. Target range: 1.6-2.0g/kg/day. Golden Years: Why Protein Gets Harder to Digest The older we get the weaker the pH of our stomach acid (HCl) gets. Healthy stomach acid sits around pH 1-2, creating the optimal environment to activate pepsin, the enzyme that breaks protein into smaller peptides. When HCl levels weaken and stomach pH rises (becomes less acidic) with aging, pepsin activation is impaired, meaning protein isn’t denatured or digested as efficiently. This can lead to symptoms like heaviness after meals, bloating, or undigested food in stools, and more importantly, reduced amino-acid absorption, affecting muscle maintenance, neurotransmitter production, and overall metabolic health. I certainly remember my nan putting herself on the classic "tea and toast" diet as she entered her late 80s. Supporting stomach acid through mindful eating, adequate zinc, B-vitamins, and herbal bitters can help restore protein digestion efficiency. Aim for 1.2-1.6g/kg/day.  Protein Requirements for Athletes Individuals undertaking regular resistance training, endurance exercise, or high training volumes have increased protein requirements to support muscle repair, recovery, and adaptation to training. Current sports nutrition research suggests athletes generally benefit from an intake of 1.6–2.2 grams of protein per kilogram of body weight per day , depending on training intensity, goals, and energy expenditure. At the higher end of this range, protein supports muscle protein synthesis, recovery between training sessions, preservation of lean mass during periods of calorie restriction, and improved adaptation to strength or endurance training. As with general protein recommendations, distributing protein evenly across meals throughout the day improves utilisation and supports repeated stimulation of muscle protein synthesis. Protein Needs Across the Female Lifespan Life Stage Suggested protein intake Children 1.55g/kg Reproductive Years 1.6g/kg Athletes 1.6-2.2g/kg Pregnancy 1.6-1.8g/kg Postpartum / Breastfeeding 1.6-2.0g/kg Perimenopause & Menopause 1.6-2.0g/kg Golden Years 1.2-1.6g/kg When and How to Eat Protein (and what even is 'Protein Muscle Synthesis') Muscle protein synthesis (MPS) is the physiological process through which the body repairs, maintains, and builds muscle tissue. This process occurs in cycles throughout the day (every 3 hours-ish) and is stimulated primarily by adequate dietary protein intake. The amino acid leucine plays a key regulatory role in activating this process. To effectively trigger this process and help your body take care of itself, each meal generally needs to provide approximately 2.5 grams of leucine (called the “leucine threshold” in science). In practical terms, this threshold is typically achieved by consuming around 30 to 40 grams of high-quality protein at every meal. Distributing protein evenly across the day  supports repeated stimulation of muscle protein synthesis and more effective tissue repair. For people over 40 or those with higher metabolic or training demands (see life stages below) may require slightly higher per-meal protein amounts to achieve the same anabolic response. Use the calculator above to determine your personalised daily target and divide this evenly across meals. Animal vs Plant Sources of Protein Not all protein is absorbed or utilised equally. Animal-derived proteins such as meat, eggs, dairy, and fish are highly bioavailable and contain all essential amino acids in proportions that closely match human requirements. Importantly, they also provide key nutrients that are difficult, limited, or naturally absent in plant-only diets. Vitamin B12 is found naturally only in animal foods and is essential for neurological function and methylation pathways. Long-chain omega-3 fatty acids such as DHA and EPA are most readily obtained from fish and seafood, and while small amounts of choline are present in plant foods, eggs and animal products remain the most concentrated and reliable sources. In addition, animal proteins provide highly bioavailable zinc, heme iron, iodine, selenium, creatine, and taurine. For these reasons, animal proteins tend to stimulate muscle protein synthesis more efficiently and require smaller portions to meet leucine thresholds. Plant proteins can adequately meet protein requirements when intentionally structured. Compared to animal proteins, plant sources contain different amino acid profiles and are accompanied by fibre and naturally occurring compounds such as phytates, which can modestly reduce digestibility and amino acid availability. This is overcome by having larger portion sizes and combining complementary sources such as legumes with grains, or soy products with nuts and seeds. This improves the overall amino acid balance and protein quality. Plant-based protein also confers important gastrointestinal and metabolic benefits. Legumes, whole grains, nuts, and seeds provide fermentable fibre and resistant starch that promote microbial diversity and the production of short-chain fatty acids, including butyrate. Butyrate serves as a primary fuel source for colonocytes, supports gut barrier integrity, and contributes to local immune regulation. In addition, plant foods provide antioxidants and diverse phytonutrients associated with metabolic health and long-term disease risk reduction. Debunking the Myths Women often worry that “too much protein” will harm their kidneys or “make them bulky". The evidence shows that in healthy individuals, higher protein intake does not damage the kidneys and is critical for bone, metabolic, and cognitive health. When combined with strength training and wholefoods, higher protein is likely to reduce  disease risk by improving body composition, insulin sensitivity, brain health, and mitochondrial efficiency. Protein also stimulates IGF and mTOR pathways vital for satiety repair, cognition, and mitochondrial function. Practical Takeaways for Protein intake: Start with the lower end of your target range and work up: Standard:  1.4-1.6g/kg/day Athlete: up to 2.2g/kg/day Pregnant: 1.6-1.8g/kg/day Postpartum: 1.6-2.0g/kg/day Perimenopause:  1.6-2.0g/kg/day Golden Years:  1.4-1.6g/kg/day Give yourself grace while making subtle changes to your diet, you don't need to be perfect, you need to be consistent. Active fat loss is never recommended during pregnancy or breastfeeding. Lift heavy weights at least twice a week (see other pregnancy-specific guidelines if necessary, or work with your trainer for athletic goals, or specialist for injury recovery) Walk 6000-10000 steps a day , determine your needs in this blog . Have protein with every meal and snack. You won't get bulky unless you want to (and it takes years of strict training, a specific body building coach, months of excruciating deficits (think the type of starvation that loses you your period) and bulks (that literally blow out your guts), and dangerous dehydration on photo days - unless this sounds like you, then seriously DO NOT WORRY about being "bulky". Body Building is a high-risk competitive sport; it is not the same as lifting heavy weights). Whey vs Collagen Supplements Whey protein: Whey is a complete protein and can be used as the main protein source in a smoothie, for example as a breakfast meal. Because whey is derived from directly from milk, it does have a creamy, milky taste and texture meaning it mixes best into smoothies, oats, chia pudding, yoghurt or anything creamy. It also goes well in baking however is dry so you will need to increase the liquid portion with extra eggs, milk, water, or yoghurt. It is generally very well absorbed. Be mindful of the ingredients, there are many options available but you want to look for the one with the least ingredients. Collagen: Collagen is not a complete protein source (it is missing some amino acids), so I recommend using it as a way to top up  protein intake alongside food rather than as a standalone protein source or meal replacement. It is flavourless and dissolves completely, so use it for things that you don't want to be thick or milky such as your hot drinks, herbal tea, soups, dressings. It is also great in baking. Collagen is extracted from bones and connective tissue like bone broth or slow cooked meat and dissolves similarly to gelatin. FAQs How much protein do women need per day? Most women benefit from around 1.2 to 1.6 grams of protein per kilogram of body weight per day, with higher requirements during pregnancy, breastfeeding, resistance training and ageing. Do women need protein after exercise? Yes. Protein after exercise supports muscle repair and muscle adaptation, particularly after resistance training. Is it possible to eat too little protein? Yes. Inadequate protein intake can contribute to fatigue, muscle loss, poor recovery from exercise and reduced metabolic health. What are the best protein foods for women? Eggs, yoghurt, fish, meat, legumes, tofu, nuts and seeds are nutrient-dense protein sources that support muscle, hormones and metabolic health. Looking for more? This practical, evidence-informed guide shows you exactly how to build meals that deliver enough protein without complicated tracking, restrictive dieting, or expensive specialty products. Inside you’ll find practical strategies for increasing protein without dramatically changing your diet. This guide focuses on normal foods you can find at any supermarket. It includes: -High-protein meal plans -Easy family recipes designed to reach meaningful protein targets (the exact things -I make for my fussy eaters each week) -Simple ways to boost protein in meals using foods like yoghurt, eggs, collagen, whey, seeds and nuts -Plant-based options and nutrition -High-protein lunchbox ideas for children -Notes for athletes and appropriately fueling your workouts no matter who you are.

How the Vaginal Microbiome Changes Across a Woman’s Life For over a century, research has shown that the bacteria living in the vagina play a critical role in maintaining vaginal health. When this ecosystem is balanced, it supports normal pH, tissue integrity, fertility, and protection against infections like bacterial vaginosis (BV), thrush, and UTIs. When it becomes disrupted, a state known as dysbiosis, the consequences can extend far beyond discomfort, influencing reproductive health, gynaecological outcomes, and quality of life across all stages of life. While the vaginal microbiome is important at every age, it becomes especially significant during menopause. As oestrogen levels decline, profound shifts occur within the vaginal environment. These hormonal changes alter glycogen availability (food source for favourable microbial species which relies on oestrogen), tissue thickness, and local immune signalling, creating conditions that favour a loss of protective Lactobacillus species. For many women, this biological shift manifests as vaginal dryness, burning, recurrent infections, pain with intercourse, and symptoms commonly grouped under vulvovaginal atrophy or the newer term, genitourinary syndrome of menopause . In this article, I show you how the vaginal microbiome changes across the lifespan, especially vaginal dryness after menopause and postpartum. I'll unpack how declining oestrogen reshapes the vaginal ecosystem, how these shifts relate to common symptoms, and introduce naturopathic treatments for vaginal dryness after menopause and how targeted probiotics may help restore and maintain microbial balance and vaginal health across the lifespan. Childhood and pre- puberty From Muhleisen, 2016 Prior to puberty, oestrogen production is minimal. As a result, glycogen levels within the vaginal tissue are low, microbial diversity is higher, and vaginal pH is more alkaline. During this stage, the vaginal epithelium is thin and stratified, with minimal mucus coverage, offering less structural and microbial protection. This is fine for most kiddos, but some can develop recurrent childhood UTIs, thrush, and BV and need naturopathic support - usually microbiome testing and targeted probiotic support. For everyone else, the most significant shift in the vaginal microbiome occurs at puberty. As oestrogen levels rise, glycogen content within the vaginal epithelium increases, creating an environment that supports the growth of lactic acid-producing bacteria, particularly Lactobacillus  species. This transition establishes a more acidic, resilient vaginal ecosystem that plays a central role in protection against infection and inflammation throughout the reproductive years. We are now learning that the microbiome also plays a critical role in fertility. The adult vaginal microbiome ( pre-menopausal) Adult "normal" vulvovaginal thickness and microbiome. Adapted from Muhleisen, 2016. The vaginal microbiome is dynamic and changes across a woman’s life. Age, menstrual status, and circulating oestrogen levels all shape the bacterial community of the vagina, alongside lifestyle factors such as smoking, sexual activity, and access to hygiene. In 'normal' circumstances, as a menstruating adult, the vaginal microbiome is usually dominated by beneficial Lactobacillus  species and thick, plump labia. While many bacteria naturally live in the vagina and vulva, Lactobacillus  plays a key protective role and is strongly associated with vaginal health. Lactobacillus  bacteria produce lactic acid and hydrogen peroxide, creating an acidic environment that helps prevent the overgrowth of other harmful microbes. When this balance is disrupted and Lactobacillus  levels fall, dysbiosis can occur, most commonly presenting as bacterial vaginosis (BV). BV has been linked to a range of gynaecological and reproductive health concerns across the lifespan and is very uncomfortable. Modern microbiome research shows that pre-menopausal vaginal ecosystems tend to fall into a small number of patterns, known as community state types . These patterns vary between individuals, meaning there is no single “normal” vaginal microbiome. However, higher diversity usually correlates with higher symptoms, pain, infections, and discomfort. Oestrogen plays a central role in maintaining this balance during the fertile years. Higher oestrogen supports glycogen availability, a thicker vaginal lining, and a protective mucus layer. Glycogen fuels Lactobacillus , which in turn maintain an acidic, antimicrobial environment. Together, hormones, tissue health, and beneficial bacteria form a self-reinforcing system that protects vaginal health throughout the reproductive years. The post menopause vagina, dryness, atrophy , and the microbiome Post menopausal vulvovaginal health with and without support. Adapted from Muhleisen, 2016. Menopause triggers significant changes in both the structure of the vaginal tissue and the vaginal microbiome, largely driven by falling oestrogen levels. As oestrogen declines, the vaginal lining becomes thinner, glycogen levels drop, and protective Lactobacillus  bacteria decrease. Together, these changes contribute to a cluster of symptoms known as the genitourinary syndrome of menopause (GSM), previously referred to as vulvovaginal atrophy. GSM can affect the vulva, vagina, and urinary tract. Common symptoms include vaginal dryness, burning, irritation, reduced lubrication, pain with sex, urinary urgency, discomfort with urination, and recurrent urinary tract infections. These symptoms are extremely common, with nearly half of menopausal women reporting bothersome vaginal dryness alone. While declining oestrogen is the primary driver, research increasingly shows that the vaginal microbiome plays a key role in symptom severity. Women with fewer symptoms tend to have vaginal communities dominated by Lactobacillus  species and low bacterial diversity. In contrast, women with more severe dryness, pain, and chronic infection (thrush, UTI, BV) often have reduced Lactobacillus  and higher microbial diversity of species that are not associated with good health. This shift away from a Lactobacillus-dominant microbiome is consistently associated with greater vaginal discomfort and poorer vaginal health after menopause. A note on postpartum During the postpartum period and while breastfeeding, oestrogen levels remain low, creating a vaginal environment that can closely resemble genitourinary syndrome of menopause (GSM), with a thinner vaginal lining, reduced glycogen, lower Lactobacillus  levels, and symptoms such as dryness, discomfort, pain with sex, and increased urinary irritation. There is help available. You don't need to suffer or wait until you finish breastfeeding to find relief. How to treat menopause dryness and pain. Assess the vaginal microbiome using a comprehensive, clinically relevant test where appropriate. See a sample test here. Consider the oral, gut, and vaginal microbiomes as an interconnected system rather than in isolation. Use targeted oral and topical probiotics selected for your individual symptoms and life stage. Support beneficial bacteria with appropriate “fuel” sources to encourage healthy colonisation of the vulva and vagina. Provide internal and topical herbal support to promote tissue repair, hydration, mucosal integrity and reduction in atrophy. Review environmental and lifestyle factors that influence vulvovaginal health, including soaps, laundry products, underwear fabrics, tight clothing, moisture exposure, and sweating. Review sexual and menstrual health practices, including the selection of appropriate lubricants and products that support rather than disrupt the vaginal environment. Don't accept vagina atrophy and menopause aging as "just apart of aging" If you’re navigating menopausal vaginal dryness, discomfort, or urinary changes during menopause, you don’t have to push through it or accept it as “just part of ageing.” With the right support, the vaginal microbiome and tissues can be gently restored, improving comfort, intimacy, and quality of life. If you’d like personalised guidance, I invite you to book a one-on-one consultation where we can address the root causes and create a targeted plan that works for your body and life stage. If this feels like an uncomfortable or taboo topic, please know you’re not alone, and you’re not overreacting. Vaginal pain and dryness can be deeply distressing, especially when it’s so severe that even prescribed treatments feel unbearable, or it is too painful to use the pessary prescribed by the pharmacist or GP. My clinic is a safe, respectful space to talk about these symptoms openly, and there is  gentle, effective support available for where you are at (we don't need to use pessaries, if you can't right now). We deserve to navigate this sensitive topic pain-free and with dignity.

Eat less and move more doesn't work for women If you’ve ever been told to “eat less and move more” but still struggle with stubborn fat, energy crashes, or intense cravings, you’re not alone. Women’s metabolism is far more nuanced than a simple calories-in, calories-out equation. This guide shares my clinical strategies for sustainable fat loss, eating in rhythm with your cycle (if you're still cycling), and building lean muscle. Calories in calories out fails women. Learn how hormones, cortisol, and blood sugar impact metabolism and how to work with your body : Science-Backed Alternatives to "Calories In, Calories Out" How Cortisol and Stress Impact Women's Metabolism Why Skipping Meals and Cutting Calories Can Backfire and What to Do Instead The Luteal Phase - Why You Crave Carbs Before Your Period and What to Do About It How Over-Training Can Cause Fat Around the Middle How to Exercise for Fat Loss How to Fuel for Exercise That Promotes Adaption and Fat-Loss Science-Backed Alternatives to "Calories In, Calories Out" Our bodies are deeply influenced by hormones, stress, and blood sugar regulation , meaning traditional weight loss advice (often based on research conducted on men) can actually backfire for women. The key to sustainable fat loss, stable energy, and balanced hormones  lies in understanding how cortisol, insulin, and the menstrual cycle  impact metabolism. Caveat -  There is a lot of talk on social media about cortisol, so I want to be clear that cortisol is a critical hormone. "Cortisol face" is likely a reference to a very serious endocrine disease called Cushing's. This needs to be treated by an endocrinologist and is not cured with a juice or cleanse. I think it's also important to point out that acute post-exercise cortisol is your body’s secret weapon for adaptation. What I am referring to in this blog is chronically elevated stress hormones in response to over-training and under-eating that has been sold to women as the way to "have it all" and "get toned and stay thin". How Cortisol and Stress Impact Women's Metabolism Women are naturally more sympathetically driven  than men, meaning our "fight or flight" response - and cortisol production - activates more easily (this is further increased during early motherhood and perimenopause). While cortisol is an essential daily hormone that we need to thrive, chronically high levels from stress, poor sleep, chronic dieting, over exercising overtime can: Increase blood sugar levels Disrupt insulin balance "Slow" metabolism Promote fat storage, especially visceral fat around the middle The solution? Instead of ongoing extreme restriction like 1,500 calories or skipping breakfast, prioritise strategic cycle-based nourishment  (optimal protein + healthy fats + fibre in the right amounts, at the right times) that helps stabilise blood sugar, support metabolic function, and prevent stress-induced fat storage. Why Skipping Meals and Cutting Calories Can Backfire and What to Do Instead: Many women are told that eating less and exercising more is the fastest path to weight loss. But in reality, chronically under-eating and over-training can throw our metabolism into chaos over the long term. Skipping breakfast, fasting, and overdoing fasted cardio can keep cortisol elevated for too long. While these trends are often celebrated in male-focused fitness spaces (hello 16:8 fasting), for women, regularly skipping meals, especially breakfast, has been linked to higher visceral fat, insulin resistance, and type 2 diabetes. Here’s what can happen when women undereat for too long: ↑ Cortisol = ↑ Blood sugar = ↑ Insulin = ↑ Fat storage ↓ Thyroid activity (from fasting) = Slower metabolism, lower mood, reduced fertility ↑ Hunger hormones (from starving and training) = Stronger cravings → More chance of binge eating. In clinic, I often hear women say they skip breakfast and have light lunches, only to find themselves ravenous and grazing all afternoon. Sound familiar? What to do instead: Eating in a way that regulates stress, balances blood sugar, and fuels your metabolism: Eat enough , stop restricting and signalling a deficit to your brain. Eat at least 30g of protein for breakfast . Eating protein at breakfast signals safety to our brain and we stop pumping out morning cortisol we also set the tempo for the day's blood sugar. Learn more about the benefits of eating breakfast here. Flip the fast! Instead of skipping breakfast, have an early dinner (5pm) and skip any after dinner snacks. We are less sensitive to insulin in the afternoons so we cannot process a huge dinner in the way we can process a huge breakfast. Learn about 'chrono-nutrition' here. Have at least 3-4 hours to digest dinner before going to bed . This enables optimal digestion and leaves sleep for other critical metabolic and detoxification processes. The Luteal Phase - Why You Crave Carbs Before Your Period and What to Do About It: If you happen to crave chocolate, bread, or pasta before your period? Or feel bloated around this time? It’s not a lack of willpower, it’s biology . During the luteal phase  (the second half of your cycle, after ovulation), progesterone rises and naturally increases insulin resistance and drives you to seek out more food. This is your body’s way of prioritising carbohydrates and protein in order to grow a healthy uterine lining in the case of pregnancy. We have a cycle for 35-40 years of our life! Yet, this critical biological process ( i.e. nourishing a potential baby)   is missing from the 'calories in, calories out' / 'eat less, move more' argument. What to do instead: Instead of fighting your menstrual cycle, work with it by: Choose slow-digesting, fibre-rich carbs  (e.g., sweet potatoes, quinoa, legumes) to stabilise blood sugar and clear excess hormones from the gut during the luteal phase. Chilli con carne with corn chips is my go-to. Prioritising protein and healthy fats at every meal to reduce sweet cravings and serve the uterus's demands so it stops asking you to seek out food. Adjusting workouts to lower-impact movement  (e.g., strength training, yoga) instead of high-intensity cardio to help reduce excess hunger, dehydration, and stress. How Over-Training Can Cause Fat Around the Middle: Overtraining and consistently training in a fasted state can increase cortisol, the body's primary stress and energy hormone. In women, chronically elevated cortisol levels especially without enough fuel or recovery can lead to muscle breakdown, hormone imbalances, and a shift toward storing fat around the abdomen . Paradoxically, instead of burning fat, the body may hold onto visceral fat as a survival response to stress and perceived energy scarcity if your'e pushing too hard and not eating enough. Caveat -  Remember, the best exercise is the one you enjoy! Choose activities that feel good and fit your lifestyle, whether it’s strength training, yoga, walking, or dancing. The point of this blog is to emphasize how much fuel we need, not to add stress! Consistency is key , so find what makes you feel empowered and keep moving - just fuel for the occassion.  How to Exercise for Fat Loss: BUILD MUSCLE - Lift heavy weights No, lifting weights won’t make you bulky, promise. In fact, muscle helps burn sugar, acting like a glucose sponge that improves blood sugar control and lowers your risk of insulin resistance, visceral fat, and type 2 diabetes. That’s what people really mean when they say, “fast metabolism”. Muscle needs to be considered as an endicrine organ, and the only organ we have complete control of - don't willingly let it waste away. For women in midlife, heavy resistance training is one of the best tools for staying strong, managing blood sugar, and preventing bone density loss. As the ebb and flow of oestrogen changes (around age 35-40), we begin to lose muscle and strength by 0.5-2% per year depending on how active you are. We've all heard the saying "little old lady". Lifting weights (heavy enough that you fatigue by 5–8 reps) can help slow that down. And you don’t need hours at the gym—just 2 focused sessions a week using big, compound moves is enough to make a real impact. Work with a personal trainer who understands female physiology to develop a heavy training plan. The right support will ensure that you see quick results and prevent the risk of injury. LOSE FAT - High Intensity Interval Training Sprint-style training isn’t just for athletes, it’s a game-changer for women in perimenopause and beyond.  Dr. Stacy Sims , a leading women's sport physiologist, recommends Sprint Interval Training (SIT) and H igh-Intensity Interval Training (HIIT) to support muscle retention, boost insulin sensitivity, and shift stubborn fat, especially as oestrogen levels decline with age. These sessions are short and hard. SIT  = 20 seconds of all-out sprint effort, followed by 60–90 seconds of full recovery. Repeat for 3–5 rounds. This intensity improves fat oxidation (utilising fat as fuel) and builds power by recruiting fast-twitch muscle fibres. HIIT  = 30–60 seconds of hard work with 15–30 seconds of rest between rounds. It improves cardiovascular fitness, endurance, and metabolic health. Dr. Sims highlights that SIT, in particular, is highly effective for women by helping retain lean muscle, improve metabolic flexibility, and burn fat more efficiently than steady-state cardio. Just a couple of sessions per week can deliver powerful results. Align this with your cycle: I like to do 20 seconds on the AirDyne bike followed by 90 seconds recovery, five times only twice a week during the first half of my cycle. How to Fuel for Exercise That Promotes Adaption and Fat-Loss: As you have hopefully learnt by now, female physiology thrives on fuel, especially during workouts. Here is your guide to nourished training: For weightlifting: Aim for 15g of protein before you work out. It fuels your body and boosts post-exercise oxygen consumption (i.e. calorie burn), helping to elevate your metabolism for better recovery. Here are some examples of 15g protein snacks: - 2 hard boiled eggs - 30g of almonds - 1 cup of Greek yoghurt - 1/2 a serve of a standard whey protein shake - 50g turkey slices For cardio or cardio + weights: Add around 30g of carbs to that protein before you work out. This combo helps maintain blood sugar and signals the hypothalamus that nutrition is incoming, reducing the stress response often triggered by fasting/ training. Here are some examples of 30g of complex carbs: - 1 medium banana - 1 slice sourdough - 1 apple with peanut butter - 1 cup mixed berries Always aim to have your post-workout meal within 45 minutes of training to optimise recovery and preserve lean muscle mass. For more on how to fuel before and after exercise to maximise results (lean muscle mass, nourished fat loss), check out this post

Have you ever wondered why motherhood feels so intense—mentally, emotionally, even spiritually? The answer lies in your brain. Pregnancy and postpartum are periods of profound neurobiological change , as significant as adolescence. These changes are not just hormonal. They are structural, functional, and long-lasting. Understanding what happens to your brain and body when you become a mother can help you make sense of how you're feeling—and why it's not all in your head. Does Pregnancy Change the Brain? Yes. Pregnancy literally reshapes the maternal brain . During pregnancy, there is a measurable reduction in grey matter volume in areas involved in empathy, social reasoning, and emotional regulation. This synaptic pruning is not a loss of function; it’s a neurological refinement  that prepares you for responsive caregiving. These structural changes were first highlighted in a 2017 study published in Nature Neuroscience , which found that they persist for at least two years postpartum. But far from being detrimental, this pruning sharpens a mother’s ability to read facial expressions, detect threats, and respond to her infant’s cues. Later studies have shown that these brain areas regenerate  after the early postpartum period, reflecting the plasticity of the maternal brain . What Hormones Are Involved in Motherhood? The endocrine system plays a major role in motherhood. The key players include: Oestrogen : elevated during pregnancy, it supports uterine growth and blood flow, but drops sharply after birth. Progesterone : also high in pregnancy, it promotes calmness. Oxytocin : the “bonding hormone,” released during labour, skin-to-skin contact, and breastfeeding. Prolactin : drives milk production and promotes maternal behaviours. Cortisol : rises in late pregnancy and can temporarily blunt stress responses. Dopamine : modulated by oestrogen and drops postpartum, which may influence mood and motivation. Together, these hormones orchestrate physical and emotional changes designed to support maternal caregiving . Their influence is strongest in the first year but continues to ripple through the lifespan. Why Do Mothers Feel Emotionally Different After Birth? Motherhood activates and rewires brain circuits involved in reward, empathy, vigilance, and sensory processing . You may feel more attuned to your baby's needs, but also more sensitive to noise, interruption, and disconnection. These aren’t just psychological states, they’re neurochemical shifts . After birth, many mothers experience a drop in oestrogen and dopamine, which can lead to mood fluctuations, anxiety, or emotional flatness. This is the brain recalibrating its baseline. Oxytocin and prolactin play protective roles by fostering bonding and even making night waking feel more tolerable. But if breastfeeding is difficult or sleep deprivation is extreme, these systems may not offer the same buffering effects. Is “Mum Brain” Real? The short answer is yes, but not in the way it’s often portrayed. The foggy thinking, forgetfulness, and scattered attention that some mothers experience, particularly in the early weeks, are common. But these symptoms are not signs of damage or decline. Instead, they reflect brain systems under rapid renovation . Recent research has found that motherhood is associated with enhanced long-term cognitive function , especially in women who have two to four children. The complexity of parenting may act as a cognitive exercise, what I'm now referring to as - “use it or lose it” (lol). So, if you feel mentally slower in the short term, be reassured that your brain is adapting , not declining. Can Motherhood be Compared to Adolescence? Both matrescence  (the transition to motherhood) and adolescence are periods of intense neuroplasticity . In both cases, the brain is reorganising itself in response to a new developmental role, whether it’s moving into adulthood or parenthood. Like adolescence, matrescence brings: Shifting identity Emotional sensitivity Risk of mood disorders Heightened social awareness Understanding that these changes are biologically normal, but not always easy, can help mothers feel validated and better supported. Does the Brain Ever Go Back to Normal? The maternal brain doesn’t “go back”—it evolves . The structural changes seen in pregnancy often begin to reverse after the first postpartum year, but many of the adaptations are lasting. They include: Enhanced social cognition Improved multitasking ability Greater emotional depth Stronger connection to meaning and purpose These long-term changes are a biological investment  in caregiving, attachment, and human survival. The Impact of Perimenopause on the Maternal Brain If you are becoming a mother in your mid-to-late 30s or early 40s, your brain may be undergoing two major transitions  at once: matrescence and early perimenopause . Early perimenopause (Stage -2 of the STRAW+10 framework) begins around age 40 and involves fluctuating oestrogen, disrupted sleep, and mood instability. These neurological changes can overlap with those of new motherhood, increasing the risk of: Cognitive fatigue Anxiety or panic Sleep fragmentation Hormonal sensitivity Recognising that motherhood and perimenopause can collide  is key to providing the right support, especially in women with underlying ADHD, depression, or hormonal sensitivity. What Is the HPA Axis and Why Does It Matter for Mothers? The hypothalamic-pituitary-adrenal (HPA) axis  regulates your stress response. In early motherhood, this system becomes more sensitive, especially during sleep deprivation or emotional overload. Your baby is also developing their own HPA axis, and in the early weeks, your systems are tightly connected. Through skin-to-skin contact, feeding, and co-regulation, your nervous systems literally sync. This is why maternal mental health is so crucial, not just for you, but for your baby’s future resilience. Final Thoughts: Yes, You Are Wired for This, But You Still Deserve Support The neurobiology of motherhood is one of the most underappreciated areas of health science. It is not enough to say motherhood is “hard”we must acknowledge that it is a full-body neurological shift , with real implications for mood, memory, behaviour, and identity. With awareness, education, and the right care, the changes in your brain and hormones can become a source of strength—not suffering. Learn More About the Science of Motherhood If you're curious about how your brain and body are changing during motherhood, or you’re looking for evidence-based support for your transition, get in touch for a free assessment.

If you’ve ever felt like a completely different person in the lead-up to your period: more anxious, more reactive, more overwhelmed? you’re not alone. And you’re not imagining it. PMDD is not just “bad PMS” It’s a severe, cyclical condition that can impact your mood, your energy, your relationships, and your quality of life. It can feel like you’re living in two bodies: one that functions well for part of the month, and one that turns against you before vanishing the moment your bleed begins. I am seeing more and more PMDD in clinic, especially after birth and in the early whispers of perimenopause. For many, these two major hormonal transitions are happening at once (#millenialmotherhood). If this feels like you, you are not alone, and you’re not broken. This blog unpacks what PMDD is, why it happens, and where support can begin: Understanding PMDD Medical Diagnosis of PMDD Current Medical Model of Care Naturopathic Model of Care Support for PMDD you can start RIGHT NOW Understanding PMDD PMDD is a mental health condition that affects around 5–8% of menstruating people, though many go undiagnosed. It’s characterised by intense psychological symptoms like anxiety, rage, depression, or hopelessness, that arise in the luteal phase (the week or two before menstruation), then ease or disappear entirely once bleeding begins. You might feel fine for part of the month, then suddenly find yourself: Feeling highly emotional or sensitive Experiencing conflict in relationships Struggling with motivation or focus Battling physical symptoms like headaches or bloating Questioning your sense of self or stability Diagnosing PMDD Premenstrual Dysphoric Disorder (PMDD) is diagnosed based on the presence, timing, and severity of symptoms. A formal diagnosis requires at least five distinct symptoms to occur in the luteal phase (the two weeks before menstruation) across a minimum of two consecutive menstrual cycles. These symptoms must interfere significantly with daily functioning, relationships, or overall quality of life. Because of overlapping mood-related symptoms, PMDD is sometimes misdiagnosed as other psychiatric conditions, such as bipolar disorder. It wasn’t until 2019 that the World Health Organization formally recognised PMDD as a distinct clinical condition requiring its own diagnostic and treatment approach. You can visit the International Association of Premenstrual Disorders website for a free symptom tracker . Please note that I treat my patients as a whole and do not require a formal diagnosis to begin exploring and addressing the underlying drivers of their symptoms. Current Medical Model of Care The American College of Obstetricians and Gynecologists (ACOG) Practice Guidelines currently recommend two main treatments for managing premenstrual mood disorders. This is also practiced in Australia: Selective serotonin reuptake inhibitors (SSRIs) → Strong recommendation, based on moderate-quality evidence → First-line treatment aimed at regulating serotonin levels in the brain → 50-70% users report benefit leaving 30-50% with little or no symptom relief Combined oral contraceptives (COCs) → Strong recommendation, but based on low-quality evidence → Intended to suppress ovulation and stabilise hormonal fluctuations → Not proven to work for everyone. Note: The terms “moderate” and “low-quality evidence” come directly from ACOG's own grading, this is not my critique. Yes, they strongly recommend treatment with low evidence. Naturopathic Model of Care Naturopathic care for PMDD takes a whole-body approach, recognising the complex relationship between the nervous system, endocrine system, lifestyle, trauma, genetics, and genomics. Rather than simply suppressing symptoms, treatment focuses on addressing underlying drivers such as hormone sensitivity, inflammation, and neurotransmitter imbalances. Care is individualised and may include support for mood regulation, particularly depression and anxiety alongside strategies to stabilise and modulate hormonal rhythms. → This neuroendocrine + epigenetic lens offers a more integrative and long-term path to relief and recovery. Support for PMDD you can start right now In my clinical practice, I approach PMDD gently and holistically, addressing both the biological drivers and the emotional toll it takes. Here are some of the core strategies you can try right now 1. Protein-Rich, Blood Sugar-Balanced Diet Blood sugar stability is essential for mood and hormone regulation. Protein at every meal supports neurotransmitter production (like serotonin and dopamine), which are often disrupted in PMDD. Protein can calm the nervous system and reduce internal volatility. 2. Cycle Awareness and Symptom Tracking PMDD doesn’t look the same in everyone. Tracking your cycle helps us identify your personal symptom window, uncover triggers, and tailor support to your unique hormonal rhythm. I use the Kindara App with my patients. 3. Nervous System and Supporting Sleep Sleep is one of the most powerful tools we have to stabilise mood and detoxify hormones, but many with PMDD struggle to get enough of it. Check out my previous blogs on how to achieve a better night sleep: Proven Tips for Better Sleep: How to Sleep Well Naturally and Wake Up Refreshed. The Science of great sleep. The Best Time to Eat for Your Health? Discover Chrononutrition 4. Movement To Reduces Inflammation Exercise isn’t about intensity, it’s about consistency. Exercise will reduce inflammatory markers, improve brain chemistry, and improve resilience through the luteal phase. 5. Individualised Herbal Medicine Herbal medicine offers beautiful support for the cyclical brain changes of PMDD. Some herbs help modulate how your brain responds to fluctuating hormones, while others support energy, mood, detoxification, and sleep. We will also address common nutrient deficiencies. You Are Not Broken, You Are Cyclical Symptoms are messages. PMDD is not a sign that your body is failing, it’s a sign that your system is under strain and needs support. If you suspect you’re living with PMDD, ADHD, or struggling with challenging moods and anxiety, I'd love to support you to find steadiness in your cycle: References (examples, I have a huge database of ongoing research as I plan to complete mt PhD) https://pubmed.ncbi.nlm.nih.gov/37010619/ https://www.sciencedirect.com/science/article/abs/pii/S0022395620311134 https://pubmed.ncbi.nlm.nih.gov/38836765/ https://pubmed.ncbi.nlm.nih.gov/32460195/

Postpartum Hairloss Mineral depletion is an overlooked and underrated stressor of motherhood. During pregnancy our baby pulls nutrients from our mineral deposits to construct bone, neural tissue and the foundations of every organ system. Once breastfeeding begins, the withdrawals continue so we begin to compensate by diverting minerals from our own bones, hair, skin, and teeth to fulfil bub's daily requirements. This is why post-partum nutrition is our most potent defence against post-partum depletion and life-long health. Calcium During pregnancy your baby draws calcium directly from your skeleton to build bone. By the end of pregnancy, bub has downloaded about 30g of calcium, about 80% of this is transferred during the third trimester. This equals roughly 300mg of calcium taken from mum each day in third trimester. After birth the demand continues because breastmilk production requires a steady supply of calcium and phosphorus. To meet this demand, our body increases bone turnover (liberation of calcium) and a measurable dip in bone density occurs in early lactation . Studies report a 4-6% decline in maternal bone density in the first six months of breastfeeding. We need to actively eat enough calcium to ensure that we are replacing and rebuilding our bone density. Low dietary calcium intake combined with the low oestrogen state of lactation can accelerate bone breakdown relative to rebuilding... which actually mirrors the physiological pattern of bone loss seen post menopause. → How maternal deficiency shows up: teeth start to look 'see-through' and glassy, tooth and gum sensitivity, bone fractures, muscle cramps, and a general feeling of fragility. Ideally, mother-focused maternity care would include DEXA scanning pre and post pregnancy to ensure that we are rebuilding lost bone and maintaining equilibrium. Magnesium Chronic magnesium deficiency is common but almost never considered in a medical setting. Around 1 in 5 women consume less than two thirds of the recommended daily intake. Pregnancy intensifies this issue because the baby and placenta draw continuously from maternal stores. It is estimated that in trimester 3, bub is downloading 3.1-3.3mg/kg of magnesium per day from mum. If intake is inadequate, mum becomes depleted and neurological symptoms can emerge. Magnesium is required for neurotransmitter balance and nervous system stability and several researchers suggest that depletion may contribute to postpartum depression. Low magnesium during gestation can impair bub's growth and increase the risk of premature labour. Deficiency worsens with maternal stress because we use magnesium in our stress physiology. These deficiencies can influence maternal, infant and childhood health. Breastfeeding continues magnesium withdrawals from mum. Breast milk magnesium concentrations range from 25 to 35mg per litre of milk produced. In cases gestational diabetes, chronic low magnesium has been linked to disrupted neonatal calcium metabolism because magnesium and calcium operate in coordinated metabolic pathways. → How maternal deficiency shows up: anxiety, postpartum depression, low mood, jaw tension and headaches, poor sleep, restless less, slow recovery from exercise, reactive hypoglycaemia (feeling a high then extreme low soon after eating, "sugar crash"), increased stress reactivity, poor resilience to everyday stressors. Zinc Zinc is essential for tissue repair, immune stability, and neurotransmitter function. In the 1980s it was suggested up to 82% of pregnant women globally experience zinc deficiency. A 2025 Slovakian study found 42% of women in their 2nd trimester and 90% of postpartum women were zinc deficient. It is estimated that bub is accumulating 850 μ g of zinc a day between 24 and 40 weeks of gestation. Lower blood zinc levels have been identified in women with postpartum depression, which highlights its role in mental health recovery as well as physical healing. → How deficiency shows up: slow hair regrowth, hair breakage, dental issues, delayed wound healing, dry skin and/or acne, poor digestion, and increased susceptibility to infections and poor immunity. Iron Iron demand rises steeply across pregnancy. Pregnancy requires about 1000mg of extra iron to expand blood volume, build the placenta, support fetal development and offset blood loss at delivery. This equates to roughly 6.3mg per day. It is likely that bub is downloading 5mg/kg/day in utero which also places heavy pressure on maternal stores. Many women do not enter pregnancy with enough iron to meet these demands. In fact, global estimates are that 37% have anaemia (medically diagnosed iron deficiency). A recent German study reported that up to 50% of mothers were iron deficient in the early months after birth . Breastfeeding continues the increased use of iron because lactation accelerates maternal red blood cell turnover and raises micronutrient demand. Iron is essential for oxygen transport, mitochondrial energy production, thyroid hormone activity and neurotransmitter synthesis. When levels fall, systemic oxygen delivery drops and fatigue, cognitive slowdown and low mood emerge. Low iron also affects immune function, lactation performance and emotional stability. → How deficiency shows up: fatigue, exertional breathlessness, pale gums, slow capillary refill (nail beds take longer than 3 seconds to refill with blood after being squeezed), hair loss, brittle or ridged nails, spoon shaped nails (koilonychia), dark under-eye circles, headaches, palpitations, irritability, mood swings, poor concentration, reduced cognitive performance, lowered immunity, frequent infections, inflamed tongue (glossitis), cracked corners of the mouth (angular cheilitis), impaired milk supply and emotional instability. Iodine Iodine is essential for thyroid hormone production and for the developing infant brain. Pregnancy increases iodine needs because the mother must produce more thyroid hormone, transfer iodine to the fetus, and compensate for higher urinary losses as kidney filtration rises. Requirements remain high during lactation because significant amounts of iodine are secreted into breastmilk. A large Norwegian cohort study in 2020 found that most women entered pregnancy and postpartum already iodine deficient according to the WHO targets iodine adequacy. These women remained deficient for the duration of the study (18 months) despite living in a population that consumes more iodine-rich seafood than Australia. → How deficiency shows up: hypothyroidism, elevated TSH, fatigue, trouble getting up in the morning, feeling like you could go back to sleep for 4 more hours, slow metabolism (weight gain), dry & brittle hair, hair shedding, and dry itchy scalp. Selenium Selenium is a critical trace mineral required for the production of the enzymes that safeguard our cells from oxidative stress. These enzymes neutralise free radicals, limit DNA damage, and suppress pro-inflammatory cytokines. Pregnancy places heavy pressure on selenium stores because maternal plasma selenium activity naturally declines as bub’s expanding red blood cell mass draws from mum’s reserves. Optimal selenium status supports healthy thyroid function and may reduce the risk of complications such as miscarriage, preeclampsia, premature birth, gestational diabetes, and maternal thyroid dysfunction. Low selenium in pregnancy has also been linked to impaired nervous system development in bub, highlighting how essential this mineral is for both of us. → How deficiency shows up: thyroid dysfunction, fatigue, low mood, poor resilience to stress, slow wound healing, increased inflammation, and weakened antioxidant defences. Silica The role of silica is not completely understood although it appears to have a critical role in connective tissue formation and bone homeostasis. Research shows that pregnant women have strikingly low serum silica compared with age-matched non-pregnant women. This pattern suggests active transfer of silica from mum to bub, likely to support bone mineralisation and connective tissue development. Infants under one year have the highest serum silica levels of all age groups which aligns with periods of rapid structural growth requiring connective tissue. Silica levels then decline progressively through childhood and fall to their lowest point in healthy adults. Silica is likely involved in calcium regulation via skeletal development which suggests that pregnancy and early postpartum are periods of increased vulnerability to low silica status while bub is going through rapid growth. Note: Silica is difficult to discuss because silica-related disease remains common and silicosis is the most prevalent chronic occupational lung disease worldwide . Many industries expose workers to silica dust, including mining, tunnelling, denim manufacture , construction, brickwork, artificial stone production, and ceramic or porcelain manufacturing. Despite this risk profile, silica also appears to function as an ultra-micronutrient required for human development and connective tissue integrity and is found in non-refined grains, rice, and plant foods. Your minerals tell the story of pregnancy, birth and breastfeeding long after the dust settles ( lol, minerals are rocks, get it... get it! ). When you know what your body has given over to growing, birthing, and feeding your bub, you can give yourself what you need to repair and rebuild.

So much of the conversation around perimenopause and menopause centres on hot flushes, mood shifts, or hormone therapy, but very little is said about how declining oestrogen quietly reshapes our nutritional needs. As oestrogen declines, key pathways in brain chemistry, bone health, cardiovascular function, and energy production all begin to shift. Oestrogen influences how we make, absorb, and use vital nutrients like choline, omega-3s, taurine, vitamin D, and collagen. Once oestrogen levels fall at menopause, our bodies must rely on diet and lifestyle to fill the gaps for the rest of our lives. PS - you'll notice a lot of mentions of amino acids in this article, a not-so-subtle reminder to get your protein in, your body really needs it. Collagen & Connective Tissue (the big one) What is it?  Collagen is the main protein in skin, bones, joints, and connective tissues that keeps us strong, supple, and elastic. The pathway:  Oestrogen stimulates collagen synthesis. The change:  With menopause, collagen production slows, contributing to changes in skin, joints, and bones. After menopause collagen synthesis decreases by 30% within the first 5 years! Why it matters:  Wrinkles, sagging, sallow skin. Decreased skin barrier protection which becomes a self-perpetuating cycle of worsening skin. Decreased collagen impacts not only how we look but also the strength of all our connective tissue. First line support: Collagen-rich foods, glycine (amino acid), proline (also an amino acid), and vitamin C (berries) can help supply raw materials for tissue repair. A change in the topical products we use to protect the skin barrier layer and keep in moisture. Strict blood glucose management to reduce advanced glycation end-products which can stiffen collagen and accelerate ageing of skin, joints, and blood vessels. Omega-3s (ALA → DHA → EPA) What is it?  Omega-3s are healthy fats that are powerful anti-inflammatories and protect the heart, brain, and joints. (Plus, it literally builds baby brains!) Oestrogen's influence:  Oestrogen enhances conversion of plant-based ALA into long-chain omega-3s (EPA and DHA). The change:  After menopause, conversion between ALA into DHA/EPA efficiency drops. Why it matters:  Decrease in our ability to reduce systemic inflammation, cognition, mood. Essential Fatty Acids ("EFAs") like the omegas also contribute to skin moisture and barrier protection which is crucial after menopause. First line support: Fatty fish such as mackerel and sardines twice a week. A practitioner-only supplement that has been third party tested for microplastics and chemicals. Herbal brain support and physical skin barrier protection. Choline & Phosphatidylcholine What is it?  Choline is a vitamin-like nutrient that helps build cell membranes and keeps the liver and brain healthy. If you're one of my mamas, you know how much I love choline for building baby brains! Oestrogen's influence:  In the liver, oestrogen up-regulates an enzyme which converts dietary choline into phosphatidylcholine, the critical outside wall of all our cells and also an important molecule for liver health. The change:  With lower oestrogen, phosphatidylcholine synthesis declines. Why it matters:  Supports brain health, liver function, and cell function. First line support: Dietary choline from eggs, fish, soy, meat. Taurine What is it?  Taurine is an amino acid-like compound that helps with energy, bile flow to digest dietary fats, and protecting the heart and brain. Oestrogen's influence:  Taurine is made from the amino acid cysteine via enzymes that are influenced by oestrogen. The change:  Lower oestrogen reduces taurine production. Why it matters:  Taurine supports bile acid conjugation (i.e. fat digestion), mitochondrial health, and cardiovascular function. First line support: Dietary taurine found in animal proteins, especially seafood and seaweed. Serotonin & Mood Pathways What is it?  Serotonin is a brain chemical that regulates mood, sleep, and feelings of wellbeing. Serotonin is made in the gut and also the precursor to melatonin! (meaning melatonin our sleep hormone is made from serotonin) The pathway:  Oestrogen stimulates serotonin synthesis via the amino acid tryptophan and helps regulate the enzyme that breaks it down. The change:  Low oestrogen means faster serotonin breakdown and less robust serotonin production. Why it matters:  our MOOD!!! and capacity to deal with stress. First line support: Adequate tryptophan (from protein) and vitamin B6 support serotonin production, but holistic mood care is often needed via herbal hormone modulation and gut health. Nitric Oxide & Vascular Health What is it?  Nitric oxide (NO) is a gas your body makes to relax blood vessels and keep circulation healthy. The pathway:  Oestrogen activates the enzyme that produces nitric oxide from the amino acid arginine. The change:  With lower oestrogen, blood vessel flexibility and nitric oxide availability decline. Why it matters:  Vascular health. You know my saying, start now or statin later ... First line support: Diets rich in nitrates (beetroot, leafy greens) and amino acids (arginine, citrulline) can support vascular health. Methylation & Homocysteine What is it?  Homocysteine is a by-product of protein metabolism that, if it builds up, can irritate blood vessels and increase heart disease risk. The pathway:  Oestrogen helps regulate one-carbon metabolism which is a very complex physiological process that keeps homocysteine in check. The change:  Homocysteine levels often rise after menopause, especially if you do not get enough B vitamins (or you use them up with stress and metabolising medications) Why it matters:  High homocysteine can damage blood vessels, raising the risk of heart disease, stroke, and cognitive decline. First line support: Folate, B12, B6, choline, and betaine all help recycle homocysteine and protect cardiovascular and cognitive health. Vitamin D & Calcium Metabolism What is it?  Vitamin D is the “sunshine vitamin” that helps the body absorb calcium, the main mineral for bones and teeth. Vitamin D is a hormone and should be managed as such. The pathway:  Oestrogen boosts vitamin D receptor activity and supports calcium absorption. The change:  Lower oestrogen makes the body less efficient at using vitamin D. Why it matters:  Bone, mood, and cardiovascular health. First line support: Postmenopausal women need reliable vitamin D (from sunlight or supplements) plus calcium, magnesium, vitamin K2, and protein to protect bone health. It is crucial to not over supplement vitamin D without K2 or risk displacing calcium from the bones (potentially into the arteries). Antioxidant Defences & Glutathione What is it?  Glutathione is the body’s master antioxidant, protecting cells from damage and supporting detox pathways. The pathway:  Oestrogen supports antioxidant balance and glutathione recycling. The change:  Menopause is associated with higher oxidative stress, particularly via stress, homocysteine, limited diet, and medication metabolism. Why it matters:  Excess oxidative stress accelerates cell damage, driving faster ageing and increasing the risk of chronic disease and cancer. First line support: Adequate protein (for cysteine and glycine), selenium, and colourful plant foods help maintain antioxidant defences. Practitioner grade NAC supplementation may be indicated to support glutathione synthesis. Iron Balance What is it?  Iron is the mineral that carries oxygen in your blood and fuels energy production. Iron is also critical for making the enzymes that breakdown (metabolise) medication in our liver. The pathway:  Menstruation keeps iron levels lower during reproductive years. The change:  After menopause, ferritin (our storage of iron) levels rise and iron overload can become a risk. Why it matters:  Too much iron can build up in the body, leading to inflammation, organ damage, and a higher risk of conditions like heart disease and diabetes. First line support: Periodic monitoring of iron is wise, sometimes the focus shifts from getting more iron to keeping levels balanced 🥴 Bringing It All Together Oestrogen is more than a reproductive hormone; it’s a master regulator of nutrient metabolism and overall health. As we age, nutrition strategies need to shift. Focusing on getting enough protein (1.5-2g per kg of body weight), choline, omega-3s, taurine, B vitamins, vitamin D, vitamin K2, antioxidants, collagen, and vitamin C can help buffer the effects of declining oestrogen. Targeted and cyclical practitioner-grade supplementation can greatly complement diet and lifestyle strategies. But remember: no supplement will work as well as intended without a good diet, heavy lifting, deep sleep, stress management, and plenty of walking.

Female libido isn’t an on-off switch, it’s more like a slow burn, needing time, connection, and the right hormonal balance to reach full intensity. Foreplay isn’t just about physical touch; it’s about the intricate dance of hormones that shape desire. Testosterone fuels mid-cycle passion, oestrogen enhances arousal, progesterone fine-tunes receptivity, and prolactin can sometimes hit the brakes. Understanding these hormonal shifts helps you work with  your body, not against it. Let’s break it down ⬇️ 💪TESTOSTERONE Peaks in mid-cycle and plays a key role in libido, energy levels, mood stability, muscle maintenance, and cognitive function. Produced primarily by the ovaries and adrenal glands. It surges around ovulation, peaking in the mid-cycle, and plays a key role in libido, energy levels, mood stability, muscle maintenance, and cognitive function. While testosterone levels are lower in women than in men, they are actually higher than oestrogen levels throughout most of the menstrual cycle. This is because oestrogen fluctuates significantly, whereas testosterone remains relatively steady with a mid-cycle peak. ♥️PROGESTERONE Improves our receptivity to our partner advances and bonding by interacting with oxytocin pathways. Progesterone plays a complex role in libido. While it is often associated with a calming effect, high levels (ahem luteal) can sometimes dampen sexual desire. However, progesterone also modulates the effects of oestrogen and testosterone, meaning its influence on libido depends on overall hormonal balance. Some research suggests progesterone may enhance sexual receptivity and bonding by interacting with oxytocin pathways. 💦OESTROGEN Enhances desire, arousal and nerve transmission. Manages vaginal, clitoral, and urethral arterial blood flow. Dictates the vaginal microbiome. Oestrogen plays a key role in female libido by enhancing vaginal lubrication, increasing blood flow to genital tissues, and heightening sensitivity and arousal. It peaks just before ovulation, which aligns with the time of highest natural fertility, suggesting an evolutionary link between oestrogen and sexual desire. Oestrogen also interacts with dopamine and oxytocin, neurotransmitters that influence pleasure and bonding. However, its effects on libido depend on overall hormonal balance. 🐄PROLACTIN High during breastfeeding or metabolic dysfunction. Reduces libido. I've put this one in here for all my breastfeeding mamas and maybe my PCOS girlies. Prolactin is essential for milk production. It rises in response to infant suckling, reinforcing milk supply while also promoting maternal bonding. Prolactin generally suppresses libido, particularly after orgasm and during breastfeeding, by counteracting dopamine (the "desire" neurotransmitter). Elevated prolactin levels can lead to low sexual desire and anovulation. In some cases of PCOS, prolactin levels can be mildly elevated, contributing to irregular ovulation and menstrual cycle disturbances. If your libido feels out of sync, your hormones might be trying to tell you something. Whether you're moving through postpartum shifts, noticing changes in your cycle, or navigating the hormonal ups and downs of perimenopause—it’s not just in your head.  Hormones impact everything from mood and energy to desire and deep rest. As a naturopath (seeing clients in Bendigo and online across Australia), I support women to rebalance their cycles, optimise fertility, and restore hormonal harmony using personalised, evidence-based care. Let’s get your hormones working for  you, not against you 💛

And the physiology of tending to our babies at night feeds. Human milk is rich in non-nutritive compounds including hormones and metabolites that signal complex circadian cues and maternal messages to our babes. This signalling starts in the womb when our infants are exposed to our physiological, metabolic and behavioural rhythms. After birth, the composition of our milk changes over the course of the 24hr cycle according to the circadian rhythm of the mother. These circadian cues are physiologically important and biologically protective – especially for preterm babes and those in NICU. Immune cells, iron, fat molecules, and hormones all follow distinct circadian variations that may be important for optimal growth and development and help infants consolidate their sleep/wake cycles. Tending to our infants overnight and night feeds can ensure they download these cues and messages from mum. Your breastmilk is talking to your baby. MORNINGS: Cortisol, and its inactive precursor, cortisone, follow a diurnal rhythm (day-based, the opposite of nocturnal) based on maternal hypothalamus-pituitary-adrenal (HPA) axis activity. These hormones are secreted by the adrenals and peak in the morning at around 7am. Cortisol is referred to as our stress hormone. And it most certainly is. But it also plays a vital role in regulating homeostasis by waking us up and preparing us to respond to physical and emotional stimuli of the day. AFTERNOONS: The concentration of tryptophan and other precursors to melatonin are higher in the afternoon suggesting a role in driving sleep pressure. Melatonin is a hormone produced in our pineal gland (aka our third eye ) that helps regulate sleep and inform our circadian rhythm. NIGHTS: Melatonin in breast milk surges at night, peaking around 3am and dwindling during the day. This ebb and flow may signal the time of day to infants and inform the development of their own circadian rhythm. Newborns produce very little melatonin – perhaps to reduce deep sleeping in order to maintain hydration and encourage milk flow. Serum levels of melatonin increase progressively up to 3 months old. As there is no melatonin in formula, breastmilk may improve nocturnal sleep patterns. Had an early baby or NICU bub? Milk produced for preterm babies has a higher concentration of melatonin. This extra sleep-fuel benefits premature infants in their first few weeks when they are especially vulnerable. Get support Nutrition also plays a huge role in our milk quality and quantity. If you’d like personalised support for breastfeeding, postpartum recovery, or navigating early motherhood, I’d love to help you in clinic. You can book an appointment today  and feel truly supported in your journey. References Arslanoglu, Bertino, Nicocia, & Moro. (2012). WAPM Working Group on Nutrition: potential chronobiotic role of human milk in sleep regulation. Journal of perinatal medicine, 40(1), 1-8. https://doi.org/10.1515/jpm.2011.134 Caba-Flores, M. (2022). Breast Milk and the Importance of Chrononutrition. Frontiers in Nutrition. https://doi.org/https://doi.org/10.3389/fnut.2022.867507 Chung, Kim, & Son. (2011, May). Circadian rhythm of adrenal glucocorticoid: Its regulation and clinical implications. Biochimica et Biophysica Acta (BBA) - Molecular Basis of Disease, 1812(5), 581-591. https://doi.org/10.1016/j.bbadis.2011.02.003 Engler, Hadash, Shehadeh, & Pillar. (2012). Breastfeeding may improve nocturnal sleep and reduce infantile colic: Potential role of breast milk melatonin. European Journey of Pediatrics , 171, 729–732. Https://doi.org/10.1007/s00431-011-1659-3 Gooley; Chamberlain; Smith; Khalsa; Rajaratnam; Reen, Van; Zeitzer; Czeisler; Lockley. (2011, March). Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. Journal of Clinical Endocrinology and Metabolism, 96(3), E463–E472. https://doi.org/10.1210/jc.2010-2098 Italianer, M. F., Naninck, E., Roelants, J. A., van der Horst, G., Reiss, I., Goudoever, J., Vermeulen, M. J. (2020). Circadian Variation in Human Milk Composition, a Systematic Review. Nutrients, 12(8), 2328. https://doi.org/https://doi.org/10.3390/nu12082328 Qin; Shi; Zhuang; Liu; Tang; Bu; Sun; & Bei. (2019). Variations in melatonin levels in preterm and term human breast milk during the first month after delivery. Scientific Reports, 9(article 17984). https://doi.org/10.1038/s41598-019-54530-2 Van der Voorn; de Waard; van Goudoever; Rotteveel; Heijboer; & Finken. (2016, Nov). Breast-Milk Cortisol and Cortisone Concentrations Follow the Diurnal Rhythm of Maternal Hypothalamus-Pituitary-Adrenal Axis Activity. The Journal of Nutrition, 146(11), 2174-2179. https://doi.org/10.3945/jn.116.236349