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Alicia | Gut Health, Chronic Inflammation & Autoimmune Nutritionist (B.AppSci)
Helping Women Uncover Root Causes with Functional Testing & Personalised Online Coaching
🌏 NZ/AUS
⬇️ Book a strategy session today.

The gut-iimmune connection is a piece of autoimmune health that often gets overlooked.Your gut and immune system are in ...
08/09/2026

The gut-iimmune connection is a piece of autoimmune health that often gets overlooked.

Your gut and immune system are in constant communication, which means changes in the gut microbiome and gut barrier can influence immune regulation and inflammation.

And it doesn't always look like a "gut problem."

You might be dealing with bloating and digestive issues alongside fatigue, brain fog, skin flares, joint symptoms or ongoing inflammation.

That doesn't mean your gut is the absolute only cause of your autoimmune condition.

But it can be an important part of the bigger picture and have a big influence on autoimmune disease.

And this is why I don't believe in one-size-fits-all protocols, its about building a personalised plan and implementing protocols when appropriate.

Start with the foundations:

- A nourishing diet full of wholefoods, lots of colur and variety (and if many foods aren't tolerated, improving gut health to increase diversity and food tolerance over time)
- Prioritising sleep
- Regular movement
- Managing chronic stress
- Checking nutritional adequacy

And when you've already done the foundations but still don't feel right, sometimes it's time to look a little deeper.

Functional testing can help us understand what's happening in your gut and health picture, so support can be more targeted and individualised.

Your symptoms aren't happening in isolation.

The goal isn't a perfect diet.

It's a resilient gut that supports your whole life.

Still doing “all the right things” but not feeling right?

DM me READY and let's look at the bigger picture.

Figuring out what your gut actually needs? It's probably more complex than just a probiotic or increasing fibre.Don't ge...
31/08/2026

Figuring out what your gut actually needs? It's probably more complex than just a probiotic or increasing fibre.

Don't get me wrong they can be fantastic tools and increasing fibre is super important (important to do so gradually and intentionally) most of us aren't getting enough of the stuff.

But if you are dealing with ongoing symtpoms that the simpler things haven't worked for, thats were I come in.

We find symtpom triggers, work to improve gut resilience, and manage symptoms over time.

It's not a quick fix but we're playing the long term game here.

If that sounds like a bit of you, send me a DM to talk more or book a free strategy session - link in bio

Online consultations- New Zealand and Australia wide

After a last-minute entry, when I had basically decided not to enter, a little nudge from a business bestie convinced me...
18/08/2026

After a last-minute entry, when I had basically decided not to enter, a little nudge from a business bestie convinced me to go for it and nominate myself (thanks Olympia & Órla 🥰).

Then, completely unexpectedly, I received an email last night saying that I’ve been shortlisted for the NZ Small Business Awards!

For the Against All Odds category.

This is a special moment and it means a lot.

If any of you know my own health journey with autoimmune arthritis, you’ll know that a lot of what has fuelled Grounded Health comes from my own experience. I’ve been through a lot to get here, and I am so passionate about supporting others to understand the power they have to support their own health and wellbeing.

And building a business has been and continues to be a very different challenge of its own, as anyone who runs a business will know, there are a lot of ups and downs, doubts, wins, and challenges along the way!

Thanks to Empower Her Community ™ - Women’s Business Networking and DIRECTORY + COMMUNITY | NZ WOMEN IN BUSINESS and of course to everyone who has supported me along the way and continues to support me as I grow Grounded Health. It truly means so much.

Just checking...
05/08/2026

Just checking...

Health isn't about the perfect diet.Sometimes health looks like staying up late because you're with your favourite peopl...
16/07/2026

Health isn't about the perfect diet.

Sometimes health looks like staying up late because you're with your favourite people. That connection can fulfill you more than a good nights sleep.

It looks like joy, play, learning, rest, connection, movement that feels good rather than punishment, food that nourishes you and food that you just enjoy (that you can tolerate) - there can be times of different food patterns to understand what your body needs and help rebuild resilience to expand the diet as much as possible - with the ultimate goal to learn your body over time and how to best support it so you feel well.

Sustainable supportive habits built over time, finding balance for you without perfection.

AI has made health information more accessible than ever - and that's a good thing.It can explain concepts, summarise re...
09/07/2026

AI has made health information more accessible than ever - and that's a good thing.

It can explain concepts, summarise research, suggest recipes, and help you understand nutrition in ways that weren't possible a few years ago.

But knowing what might help is different from knowing what will help you.

Two people can have the same diagnosis and completely different symptom patterns, medical histories, lifestyles, medications, stress levels, and nutritional needs.

That's why personalised nutrition isn't about finding the "perfect protocol", it's about understanding the bigger picture and prioritising the changes that are most likely to make a difference for you.

AI is a powerful tool.

Personalised clinical reasoning, pattern recognition, and individualised care are what help turn information into a practical plan.

Have you used AI your own health questions? What did you find most helpful? Let me know below 👇

There is a lot of gut health content online right now. Some of it is genuinely excellent. Some of it could make your sit...
02/07/2026

There is a lot of gut health content online right now.

Some of it is genuinely excellent.

Some of it could make your situation significantly worse.

Personal experience is valuable, someone who has lived with IBS or autoimmune disease & found things that helped them has something real to offer. Anecdotal evidence is part of how we learn.

But there is a meaningful difference between sharing what worked for you & charging people money for health advice.

When someone without formal training recommends a restrictive dietary protocol, like the low FODMAP diet, they often can't account for what that protocol is depleting over time.

Nutrient deficiencies.

Gut microbiome diversity loss.

Downstream effects on hormones & immune function.

These things matter enormously, especially for women already managing autoimmune disease or chronic inflammation.

And when your situation doesn't match theirs, which it won't, because no two guts are the same, they don't have the training to adjust.

To read your history.

To account for your medications, your cycle, your nutrient status.

To know when a protocol that works for most people is the wrong choice for you specifically.

Before you invest in any gut health programme, app, or plan - here are five questions worth asking:

1. Do they have formal nutrition or dietetic training? (that means a Bachelor's degree or higher qualification)

2. Are they registered with a recognised professional body? (e.g. the Nutrition Society of New Zealand)

3. Can they read & critically interpret research - not just summarise what they've found online?

4. Can they account for your individual history, medications, & nutrient needs?

5. What happens when your situation doesn't follow the script?

If the answer to most of those is unclear - that's important information.

I'm not sharing this to sell you something. I'm sharing it because so many women have spent years, & a lot of money, following advice that was never built for their body.

Who are more confused, more restricted, & sometimes more symptomatic than when they started.

You deserve personalised care that accounts for complexity.

Share this to someone it might help.

Diet is a huge part of how I manage my autoimmune arthritis. But it has never been the only part.I was diagnosed with co...
02/07/2026

Diet is a huge part of how I manage my autoimmune arthritis. But it has never been the only part.

I was diagnosed with coeliac disease at four and juvenile idiopathic arthritis at fifteen. There was a period where I could hardly walk and ended up on strong medication just to get things under control. I now manage both conditions with diet and lifestyle alone - no medication (medication absolutely has it’s place, there is also so much power in nutrition and lifestyle).

Here's what my lifestyle includes (most of the time), beyond the food.

None of these replace the dietary work. But they can all make a positive impact and are important factors.

Save this if it's useful - and tell me in the comments:

which one surprised you most?

And which are you already doing?



Sleep - The power of sleep can’t be underrated. 7–9 hours (9 for me), same time every night where possible. A couple of poor nights and I feel it - not just fatigue, but in my joints, in my inflammation levels, in how my whole system responds the next day. It was one of the first things I stopped negotiating with when I got serious about managing my health.

Addressing chronic stress - Not just "managing" stress - actually reducing the inputs. This took me a long time to figure out and it is still something I struggle with at times. I used to pride myself on coping and not asking for help. But coping with a high stress load is not the same as reducing it. Boundaries, saying no, protecting recovery time. The nervous system piece is the one most people - including me for a long time - seriously underestimate.

Movement but not too much - Road biking, running, walking, time in nature - movement matters, makes a difference, and I prioritise it. But I've also learned the hard way that pushing through when my body needs rest makes things worse. Exercise is anti-inflammatory at the right dose and pro-inflammatory at the wrong one. Learning that distinction has changed how I train even if i’m not always perfect.

Time in nature, everyday if I can - Living in Christchurch with the Port Hills and the beach nearby, this on

The mental load of living with autoimmune disease and chronic gut symptoms is genuinely exhausting.Not just the physical...
29/06/2026

The mental load of living with autoimmune disease and chronic gut symptoms is genuinely exhausting.

Not just the physical symptoms.

The constant detective work.

The second-guessing.

The googling late at night.

The trying to work out what your body is responding to while also trying to live your actual life.

Was it the food? The stress? The sleep? The supplement? The exercise?

All of the above?

None of the above?

And then the wellness industry hands you seventeen conflicting answers and tells you to trust your gut - which, with respect, is the very thing that started this whole problem.

Here's what i want you to know: this mental chaos isn't a sign that you're doing it wrong.

It's a sign that you're navigating something genuinely complex without the right information.

Because here's what actually ends the guessing:
Knowing what's happening in your specific gut.
Your specific microbiome.
Your specific inflammatory drivers.

Not a generalised elimination diet or a protocol designed for someone else's body.

Yours.

The guessing loop closes when you have real information to work from.

Have you ever had any (or all) of these thoughts? 👇

If you're deep in the loop right now - drop a 😭 in the comments

and when you're ready to get out of it, DM me READY.

For as long as I could remember, I thought stiff hands in the morning was just what everyone felt.That slow, heavy "slee...
25/06/2026

For as long as I could remember, I thought stiff hands in the morning was just what everyone felt.

That slow, heavy "sleepy" feeling - hands that needed a few minutes to wake up before they'd cooperate properly. I assumed it was normal. I assumed everyone had it.

It wasn't until they were gone that I realised I'd been living with inflammation for years without knowing it.

Before I got there, things got worse before they got better.
I went through an incredibly painful autoimmune arthritis flare, at one point I could hardly walk.
I ended up on very strong medication just to get things under control.

It was during that process - slowly learning what was driving my inflammation, understanding the gut-immune connection, experimenting with anti-inflammatory nutrition, and eventually working to reduce my medication - that I started to pay real attention to what my body was telling me.

And my hands became one of those subtle signals.

On the mornings after I'd eaten something that didn't work for me - stiff hands.
After a high-stress week with poor sleep - stiff hands.
When I'd let my supporting habits slip - stiff hands.

When everything was going well, just hands that worked and felt more normal.

That's the thing about inflammation. It often creeps in so gradually that you adjust to it, normalise it, assume it's just how you feel. And you don't always notice it until it's gone.

Your body is communicating with you constantly. Learning to read those signals, rather than push through them, is one of the most important things I work on with clients.

Has your body been trying to tell you something you've been normalising?

Drop it in the comments.
And if you want to start understanding what your signals mean - DM me SIGNAL.

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