Shae Prince - Naturopath

18/10/2026

01/05/2026

What do all of these breakfast recommendations have in common?

• Eggs, smoked salmon & veggies
• Eggs, avocado, sourdough & wilted spinach
• Oats with nuts, seeds, greek yogurt & fresh fruit
• Greek yogurt + protein powder + granola + fruit
• Chia pudding + protein powder topped with nuts, seeds & fruit
• Omelette / frittata / quiche
• Smoothie with fruit, veg, protein, greek yoghurt, coconut water & healthy add-ins
• Savoury mince on sourdough with avocado & a poached egg

If you said 'balance' you’re spot on. Each of these meals contains:

✨ A quality protein source
✨ Healthy fats
✨ Plant-rich fibre and or a wholefood complex carbohydrate.

This combination helps:

– Keep you fuller for longer
– Support stable energy & blood sugar
– Reduce cravings
– Supply you with a nice balance of macro and micronutrients

Starting your day with a nutrient-dense, whole food breakfast like this really sets the tone for everything that follows that day.

Simple. Balanced. Effective.

Which one are you choosing tomorrow?

29/04/2026

Protein isn’t just a trend — it’s a foundation.

We hear it all the time: “Am I getting enough protein?”

But it’s a question worth actually checking in on.

Here is a simple starting point for many:

Aim for 30–40g of protein per meal, equating to then approx. 120g over the course of the day (adjust depending on your body, goals, and specific requirements). Everyone’s needs are different — but this is a solid baseline to work from.

Why does it matter? Sooo many reasons...

• Supports building & preserving lean muscle mass
• Keeps you feeling fuller for longer (goodbye constant snacking)
• Helps reduce cravings
• Assists your body in releasing its own natural GLP-1 (hello appetite regulation)

Immunity, hormones, skin / hair health, energy, healthy aging, cellular health...

and more ++++++++

Not sure what 25–30g looks like? Here are some easy approx. references:

1 cup Cottage cheese
4 Eggs
120g Chicken breast
100g tin Tuna or Salmon
100-120g Beef
140g of Fish
1 scoop of Whey Protein
3/4 cup form Tofu
120g Turkey

Start by building your meals around protein and let the rest follow.

25/04/2026

Today in clinic, I reviewed a CDSA Level 2 analysis for a client—and it’s been both confirming and incredibly helpful in fine-tuning our approach to addressing root causes of some uncomfortable symptoms✨

This client has been experiencing a wide range of symptoms: skin rashes, candida overgrowth, irregular cycles, mood fluctuations, ADHD, low energy, sluggish bowels and digestive discomforts +

I chose to run a CDSA Level 2 through NutriPath, and the insights it provided have allowed us to connect the dots more clearly and move forward with a targeted, personalised plan.

So why is the CDSA Level 2 such a valuable tool?

It goes beyond a basic stool test—giving us a deeper look into:
• analysing the microbiota
• evaluating digestive absorption and metabolic markers
• inflammation
• presence of pathogens, yeast, or dysbiosis
• insights into gastro intestinal function

From this, we’ve been able to build a 3-month protocol that combines:

✔️ Targeted supplementation
✔️ Strategic nutrition changes
✔️ Lifestyle and stress support

All working together to restore gut health, improve resilience, and ultimately reduce symptom burden.

Because when we support the gut, we’re often supporting everything—from hormones and skin to mood and energy 🌿

21/04/2026

Late luteal phase support (the 7 days before your period).

This phase can bring some uncomfortable PMS symptoms—but with the right support, we can help the body feel a little more balanced, calm, and nourished.

✨ 1. Support inflammation & histamine.
What we eat and drink in this phase can impact PMS. Try reducing alcohol, limiting caffeine, and being mindful of high sugar intake—these can all drive inflammation and potentially worsen symptoms.

✨ 2. Stabilise blood sugar.
It’s completely normal to feel a little hungrier in this phase—your body is asking for more energy. Focus on balanced meals every 4 hours, no long fast windows. Each meal to contain nutrient dense whole foods:
• High-quality protein
• Healthy fats
• Fibre-rich plant foods
• Wholefood complex carbs
Add a whole food complex carb like sweet potato, quinoa, brown rice, or legumes to the evening meal to support mood and sleep by assisting serotonin + melatonin balance.

✨ 3. Adjust movement & training if needed.
Your body may crave slower, gentler movement.
Think walking, stretching, yoga—or simply more rest if needed. Listen in.

✨ 4. Hydration & sleep are key.
Stay well hydrated and protect your sleep routine—this is foundational for hormone balance and recovery.

✨ 5. Consider targeted support.
Magnesium, B vitamins, zinc, vitamin C, vitamin E, fish oils and calming nervous system herbs may be helpful during this phase.

✨ 6. Regulate your nervous system, create space for calm.
Nature, journaling, breathwork, meditation, or meaningful connection—whatever helps you feel grounded and supported.

🤎

09/04/2026

☕️ let's talk coffee...

Most of us love our daily coffee—but how we drink it can make a big difference to how we feel.

Here are a few simple ways to enjoy your coffee and support your body:

• ⏰ Timing
Try to avoid coffee first thing on waking. Give your body 60–90 minutes to naturally wake up before reaching for caffeine. This is extremely supportive to regulate hormones.

• 🍽 Avoid on an empty stomach
Having coffee with or after food can help reduce jitters, crashes, and gut discomfort. It is a bitter substance that can cause distress to the gut. Many people opt for multiple coffees per day as a preference over food!!

• 💧 Hydration
Start your morning with water before coffee—your body will thank you. Coffee is a diuretic so ensure you are well hydrated.

• 🚫 Limits
1–2 cups is plenty for most people. Be mindful with how much per day.

• 🌙 Morning practice
Aim to avoid caffeine after 11am-12pm to protect your sleep quality.

• 🧠 Awareness
If coffee makes you anxious, shaky, or disrupts your sleep—it might be time to adjust your intake.

Coffee doesn't have to be the enemy—it’s about being more mindful with your consumption. Drink it in a way that works with your body, not against it.

27/03/2026

PILLAR is a product range I’ve been loving lately 🔥

It is all about supporting performance, recovery, and overall health.

Perfect for anyone pushing themselves in the gym, on the field, at an elite level or just wanting to feel better day-to-day.

Noticeable improvements with better recovery, more energy, and being able to back things up session after session.

Easy to add into your routine and definitely one I recommend if you’re an active individual who is serious about looking after your body.

The Training Complete bundle is the curated selection of ‘non-negotiables’ when it comes to micronutrition supplementation and safeguarding your training.

PILLAR products are Informed Sport Certified.