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Studio You Studio You was founded by Emma Sutherland ND, for the woman who takes a healthy interest in her wellbeing inside & out.

A colourful bowl of goodness.Greek yoghurt topped with fresh papaya, strawberries, blueberries and blackberries.A simple...
22/10/2026

A colourful bowl of goodness.

Greek yoghurt topped with fresh papaya, strawberries, blueberries and blackberries.

A simple way to combine protein, fibre, vitamins and antioxidants in one delicious bowl.

Berries provide beneficial plant compounds, papaya is a source of vitamin C, and Greek yoghurt adds protein and calcium to support muscle and bone health.

A reminder that nourishing your body can be both simple and delicious.

22/10/2026

A great snack to prep for the week — packed with greens, high in protein, and so satisfying 💚🥬

Spanakopita-style and seriously delicious

Protein is one of the most important nutrients for healthy ageing, muscle maintenance, satiety and supporting a healthy ...
21/10/2026

Protein is one of the most important nutrients for healthy ageing, muscle maintenance, satiety and supporting a healthy metabolism.

Yet many women, particularly during perimenopause and menopause, may not be eating enough throughout the day.

The result?

More hunger, increased cravings, reduced muscle mass and feeling less satisfied after meals.

The good news is that small changes can make a big difference.

Swipe through to see whether protein could be the missing piece in your nutrition.

Need personalised support with your nutrition? Get in touch to find out how I can help you feel your best

What does eating for stronger bones actually look like?Supporting bone health isn't just about taking calcium supplement...
18/10/2026

What does eating for stronger bones actually look like?

Supporting bone health isn't just about taking calcium supplements. It's about consistently nourishing your body with the nutrients it needs to maintain bone strength, muscle mass and overall wellbeing.

Emma will share a practical day of eating to support bone health after 50.

From protein-rich breakfasts and calcium-containing foods to balanced lunches, snacks and dinners, discover how everyday food choices can make a difference.

Plus, practical options for those avoiding dairy and guidance on where supplements may fit.

Join live on YouTube, Wednesday 21 October at 9am.

Watch via the link below

https://youtube.com/live/MvI0dzhnlno?feature=share

Are you getting enough fibre in your diet?Fibre is one of the most overlooked nutrients when it comes to supporting our ...
15/10/2026

Are you getting enough fibre in your diet?

Fibre is one of the most overlooked nutrients when it comes to supporting our overall health.

From promoting regular bowel movements and feeding beneficial gut bacteria to supporting blood sugar regulation, cholesterol levels and keeping us feeling fuller for longer, fibre plays an important role in everyday wellbeing.

The good news? Small changes can make a big difference.

Think adding more vegetables to your meals, choosing wholegrains, including legumes and enjoying a variety of fruits, nuts and seeds.

For women, the recommended daily intake is around 25g of fibre, yet many Australians fall short.

Start by focusing on variety and gradually increasing your intake.

A simple, nourishing breakfast to start the day.Eggs on wholegrain toast with a generous side of greens.A great combinat...
14/10/2026

A simple, nourishing breakfast to start the day.

Eggs on wholegrain toast with a generous side of greens.

A great combination of protein, fibre, complex carbohydrates and essential nutrients to support energy, fullness and overall health.

And a little reminder that vegetables don't have to be reserved for lunch and dinner. Adding greens to your breakfast is an easy way to increase your daily vegetable intake.

13/10/2026

You’re eating light all day, being “good,” skipping meals... and then the cravings hit hard at 9pm.

Here’s the truth: it’s not a lack of discipline - it’s a lack of fuel.

Your brain runs on glucose
Your body needs protein and fat
And your cravings? Often just a sign of imbalance

* Eat breakfast
* Add protein + healthy fats
* Stop undereating
* Prioritise sleep + post-meal walks

You don’t need more willpower - you need more nourishment.

Strong bones need more than just calcium.As we age, particularly during perimenopause and menopause, declining oestrogen...
11/10/2026

Strong bones need more than just calcium.

As we age, particularly during perimenopause and menopause, declining oestrogen levels can accelerate bone loss, making nutrition an important part of protecting long-term bone health.

In this week's Ask Emma Live, Emma explores six nutrients and compounds commonly discussed in bone health:

• Hydroxyapatite
• Vitamin D3
• Hydrolysed collagen
• Vitamin K2
• Boron
• Silica

Discover their roles in bone health, what the research tells us and why supplementation should always be considered alongside nutrition and lifestyle.

Join Emma live on YouTube, Wednesday 14 October at 9am.

Watch via the link below!

https://youtube.com/live/iiyVW0_WtHs?feature=share

A little reminder to eat the rainbow.Filling your plate with a variety of colourful fruits and vegetables is one of the ...
09/10/2026

A little reminder to eat the rainbow.

Filling your plate with a variety of colourful fruits and vegetables is one of the simplest ways to support your overall health.

Different colours provide different vitamins, minerals, fibre and beneficial plant compounds that help support gut health, immune function and overall wellbeing.

It's not about eating perfectly, but about adding more variety to your meals throughout the week.

How many different plants have you eaten today?

A little lunch inspiration for your week.Grilled chicken, roasted sweet potato and a fresh salad with avocado, cucumber,...
08/10/2026

A little lunch inspiration for your week.

Grilled chicken, roasted sweet potato and a fresh salad with avocado, cucumber, corn and leafy greens.

A simple, balanced meal combining protein, fibre-rich vegetables, carbohydrates and healthy fats to support energy, fullness and overall wellbeing.

Healthy eating doesn't need to be complicated. Sometimes the simplest meals are the most satisfying.

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Balmain Sports Medicine, 118 Victoria Road
Rozelle, NSW
2039

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Wednesday 9am - 7pm
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