How Not Drinking Enough Water Affects You Physically

How Not Drinking Enough Water Affects You Physically

Water makes up two-thirds of our body and plays a major role in how our body functions. It lubricates our joints, keeps our skin healthy, facilitates digestion and keeps our cells functioning at an optimal level. So how do you know if you aren’t drinking enough water each day?

The body only has to loose 1-2% of it’s entire water content before it begins to affect how you and your body performs. Some of the physical signs that you might be suffering from mild to moderate dehydration include:

  • Headaches
  • Tiredness or fatigue
  • Muscle cramps
  • Dry skin
  • Dizziness or light headedness
  • Constipation
  • Decreased energy
  • Low mood
  • Feeling lousy about life
  • Difficulty concentrating

The body looses between four to nine cups of water a day just through our normal bodily functions. Our brains, kidneys, various glands and hormones work together to monitor the delicate balance between how much water we are loosing and how much we are taking in. So how do they do this?

It starts with the hypothalamus. The hypothalamus is the gland in your brain responsible for regulating your body temperature. It also triggers the process that balances the fluid in your body.

When the hypothalamus detects that there is not enough water in your blood it releases an anti-diuretic hormone. This then tells your kidney to take out less water from your blood. The result? You pee less and your urine is more concentrated and darker in colour. At this point your brain will tell you that you are thirsty. Once you drink some water the water levels in your blood return to normal.

So what happens if you don’t drink enough water? Basically your cells can’t function at their optimal level because your systems have to work too hard. You end up feeling fatigued and lethargic. Your blood volume drops, your blood pressure decreases and your heart rate increases. Doesn’t sound good, does it?

The amount of water you need to consume each day varies. It depends on what you eat and drink, the climate you live in and your activity level. So how do you know how much to drink?

You have probably heard that you need to drink two litres or 8 glasses of water a day. This is a good starting point but if you tune in to your body it will signal to you when you need to drink. If you feel thirsty, it’s your body’s way of saying it needs to be replenished. If your urine doesn’t look like lemonade, you’re not drinking enough. It’s as simple as that.

If you struggle with drinking enough water each day just know you aren’t alone. Like anything it takes practice and dedication to stick to a daily practice. But with time it will become easier.

Next week I’m going to be sharing tips on how to make sure you drink enough water each day. As well as some recipes to make drinking water that more appealing and easier. To make sure you don’t miss that post make sure you are subscribed to my newsletter by clicking here and I will send it straight to your inbox.

So if you think your brain fog, lethargy or mood swings may be related to dehydration it is up to you to make a commitment to listen to your body and drink when it tells you it is thirsty. It’s a pretty simple thing to do. But are you listening?

Yours in Healing & Health,


PS. If you have a friend that you think would love to read this article please feel free to share it with them.

Interview with Kerrie Bannister – Women’s Counsellor : Therapist

Interview with Kerrie Bannister – Women’s Counsellor : Therapist

Kerrie Bannister is a women’s counsellor from Sydney.  Through her work she aims to provide women with the space to explore their struggles, to have the opportunity to understand themselves and what is truly important to them.  She believes that these discoveries can then pave the way for living in the world in a way that is meaningful and authentic, and in line with our own values and belief systems.

I love this interview with Kerrie.  Her answers to my questions were honest and insightful.  Kerrie and I both hope you enjoy this interview as much as we love bringing it to you.

For my readers who may not know you I’d love for you to start by telling us who you are, what you do and how you are making a big impact in the world right now.

I’m a woman who’s becoming more and more comfortable in her own skin the older she’s getting (fast approaching 50)! I’m very fortunate to live and work in a beautiful part of Australia; the Northern Beaches of Sydney. I enjoy walking the nearby beaches, dabbling in anything creative, having lots of time on my own (yes, you could call me an introvert) as well as with my husband and now grown up family and beautiful grandsons. In the working world I’m an emotionally focused therapist running a private practice for women. How am I making a big impact in the world? I hope through one therapeutic relationship at a time! I believe the healing of one person has the power to create a ripple effect through their life and connections and out into wider community.

Can you tell us a little bit more about how you became to be a counsellor and how your own journey inspires you to do the work that you do?

As is often the case with counsellors, it began with my own experience sitting in the counselling room in the client’s chair. I remember a curious part of me observing the process and thinking “I could do this… I want to do this”. Admittedly, there was resistance for a couple of years as I knew that it would require committing to the difficult work of self-discovery which I was a little afraid to do. However, once I embarked upon it, that journey in itself is what continually inspires me to do this work. Through my own process I now know firsthand the difference it makes to understand what has impacted me, what formed those old inner beliefs about myself and the healing that can take place when you are able to move out from under those often damaging influences. Seeing this process unfold for my clients also encourages me and keeps me committed to this work.

I know that you take an emotionally focused approach in your work. Can you explain to us what that means and how this looks in your client sessions?

As it suggests, an emotionally focused approach always holds at its centre the individual’s emotional experience. It’s about learning how to heed our emotions as information; helping us to understand and recognise what is important to us, what our needs are and how to meet them. Rather than focusing on changing cognitive responses, the emphasis is on increasing emotional awareness. This means helping the client tune in to their reactions and responses; what it feels like, where it sits in their body, finding ways to express what has happened or is happening for them. This allows clients the opportunity to work through their experiences in a safe way which brings with it the possibility for relief and change.

You also do a lot of creative work with your clients. I’d love for you to tell us a little more about this.

The majority of the work unfolds through verbal exploration, however, bringing in creative elements often allows the process to open even further. Sometimes it can be hard to put into words an experience, an emotion or a sensation in the body. In these instances, with the client’s permission, I may invite them to explore it in other ways. This could be through means such as drawing, writing or using objects to represent a feeling or a part of themselves. It brings a sense of play and curiousity into the exploration and can help provide relief around painful emotions as well as deepen self-understanding.

What do you believe the ‘key’ to self-healing is?

Carl Rogers said “The curious paradox is that when I accept myself just as I am, then I can change”. I believe a pivotal key is the development of self-compassion; to be able to view oneself with kindness and understanding, to be able to acknowledge the painfulness of our experiences and offer ourselves comfort and support. It’s being able to metaphorically scoop up that little person who lives inside each one of us, hug them tight and tell them that we love them. And for that little person to believe it.

If you could give my readers, who may be just starting out on their own self-healing journey, one piece of advice what would it be?

Take a moment to acknowledge how courageous you are being! Moving toward healing can be slow, hard work – be patient and gentle with yourself along the way.

What truly inspires you in both your life and your work?

How incredibly brave people are! I sit in awe at the courage I see in my counselling room; the courage and spirit that enables a person to keep on their journey toward healing, their refusal to give up.

And if my readers would love to connect with you and support you in the work you do, where is the best place for them to start?

Take a visit to my website, where you will find more information about my practice as well as my blog The She Room. Feel free to pass my information onto others and, of course, if you live in Sydney and are looking for a counsellor, please contact me – I’d love to work with you.

Professional Bio:

Kerrie BannisterKerrie operates a women’s counselling practice in Dee Why on the Northern Beaches of Sydney, providing a safe space for women to explore their struggles; to have the opportunity to understand themselves and what is truly important to them.

As an emotionally focused therapist, she has experience working with a range of diverse concerns including anxiety, depression, abuse, childhood trauma, relationship issues and life transitions. Kerrie is passionate about working alongside women; providing the space, support, guidance and safety necessary to move towards a stronger, healthier life.

How To Start Meditating & Four Guided Meditations I Recommend

How To Start Meditating & Four Guided Meditations I Recommend

Last week on the blog I shared with you how and why meditation works. If you haven’t read that post then I would recommended you read it first. You can do so by clicking here.

This week I am talking about how to start meditating. I am also going to link to four guided meditation albums that I recommend.

Committing to a regular meditation practice is the first thing I ask my clients to do. Meditation has many physical and emotional benefits. I won’t go into all these now as I have covered them in previous posts.

The main problem people have with meditation is actually starting. Why? Because we think we don’t have enough time to fit it into our day. Or because we have kids and they don’t give us a minute’s peace. Or because we don’t think we are doing it right. Or we don’t know how to start. And even if we do start our pesky little ego pops up and keeps repeating these same excuses in our ear. So after a couple of days we stop. Sound familiar?

Before I explain how I was able to commit to a regular meditation practice I am going to dispel some of the above myths.

You don’t have time: You can’t find 10 minutes in your day? I challenge you to track how much time you spend on social media. Enough said.

You have kids: Great! Get them involved. Have a meditation mat somewhere where they usually play. Fill it with comfy cushions. Begin teaching them that this is the ‘quiet area’. Sit here while meditating and encourage them to join in. If they get up, climb all over you or wander off it doesn’t matter. My guess is that at some stage you will find them lying here when they feel like they need some quiet time. And just think how great it would be to teach your kids the benefits of meditation from an early age.

You don’t think you are doing it right: There’s a simple answer to this. There is no right or wrong way to meditate. You can count your breaths, listen to a guided meditation or just sit in stillness. Like everything it takes practice. My thoughts still wander off on their own journey sometimes. But the more I meditate the quicker I catch my mind doing this. And the faster I can bring myself back into the present moment. Just keep going. It does get easier with time.

How to start meditating and stick to it?

  • Choose a comfortable position: I either sit cross legged on my yoga mat or on a dining room chair. If you find sitting for that long too uncomfortable then you can lie down. Again there’s no right or wrong way.
  • Schedule it into your day: If you don’t schedule meditation into your day it won’t happen. Choose a time of day that suits you. I meditate in the morning right before I leave for work. You might find it easier to do during a lunch time, as soon as you get home from work or just before you go to bed. There’s no right or wrong time. You may need to put an alarm on your phone to remind you that it’s meditation time. That’s fine. Whatever works for you.
  • Use guided meditations: If you are anything like me your mind is full of chattering monkeys. I have tried just sitting in silence and concentrating on my breath but it didn’t work. So I gave up. One thing that kept me committed to a meditation practice is using guided meditations. I am going to be talking about what these are and how they work in a moment.
  • Start small: By this I mean start with committing to only 5-10 minutes a day. It’s just like running. If you have never run before you aren’t going to be able to go out and run for an hour. You start with five minutes and then increase it. It’s the same with meditation. One of the reasons we give up on something is that we set our goals too high. I always feel it’s better to start small and achieve something, than to start big and fail.
  • Commit: Nothing changes unless you do something different. And nothing works unless you do the work. My clients have heard me say this time and time again. Remember how you learnt to play the piano? You turned up every day and practiced. It’s the same with meditation.

So what are guided meditations?

Guided meditations are the easiest way to start meditating. It is where someone is speaking on top of tranquil music. They take you through the process step by step.

I find unguided meditations (or where I just have to sit in silence) difficult. With guided meditations I have something to focus on. Guided meditations also utilise imagination and visualisations which help reinforce positive change.

My favourite guided meditations include:

Breathe & Receive Meditation Album by Cassie Mendoza-Jones.

Breathe & Receive Meditation Album

This album includes seven chakra-inspired guided meditations that help you heal, balance and align. Each track is under ten minutes so it is easy to fit into your day (*this is an affiliate link but please know I use this album daily in my own meditation practice and love it!).

Meditate with Amelia by Amelia Harvey.

Meditate with Amelia

This album includes twelve guided meditations. They will help connect with your intuition, release limiting beliefs and clear energetic blockages. They will also help you find beautiful emotional balance, overflow with worthiness and more.

The Calm Collection by Kate James of Total Balance.

The Calm Collection

This album contains eight guided meditations to help you relax. It also includes a body scan and stress relief meditations. With this album you also receive a copy of Kate’s ’10 Steps to Calm’ eBook.

Guided Meditations for Inner Transformation by Connie Chapman.

Guided Meditations by Connie Chapman

These eight guided meditations help you create inner balance. They will also help you develop a deep sense of connection with yourself.

It’s now up to you to commit to a daily meditation practice. All the successful and happy people I know have a regular practice. There has to be a reason for that. Just remember that it is only 10 minutes a day. You just have to turn up and do the work. I’m positive you can do that.

I’d love to know if you have a regular meditation practice and how it has changed your life. Please share your experience with me in the comments below. And if you have a guided meditation that you love please share it as well. We’d love to hear what it is.

Yours in Healing & Health,


PS. To receive more articles like this you can subscribe to my newsletter by clicking here.

Meditation:  How & Why It Works

Meditation: How & Why It Works

Last week I shared my article on the mind-body connection is and how meditation can strengthen it. You can read it here if you missed it. But do you know how and why meditation works? If not, this post is for you.

To explain how meditation works I need to get scientific. Hang in there though, as I will keep my explanations as simple as possible.

Our brains aren’t static. The brain you were born with is not the same brain that you have today. It has been adapting and changing over the years. New pathways are created in response to our changing thoughts, feelings and experiences. This means we can train our brain to change by the way we think and mindful practices that we adopt.

To understand how meditation works you need to have a basic understanding of four key areas in the brain. These four areas are:

The Medial Pre-Frontal Cortex: This area of the brain processes information related to self. It’s the part of the brain that ‘is all about you’. It causes you to over-analyse yourself, your relationship to others and your everyday life. It worrys, relives experiences and creates stories. It is also the area that causes you to take things too personally. In essence it is your subjective self.

The Lateral Pre-Frontal Cortex: This area is rational, logical and balanced. It assures you that your fears aren’t real and it helps you to not take things so personally. It is your objective self.

The Insula: This area monitors your body sensations. It is where you experience gut feelings from. It acts as a guide to how you react to what you sense in your body. If your Insula is on overdrive you are more likely to go into a panic if you wake with tingling in your arm. You think you are having a heart attack. If modulated you realise you just slept on it funny and the tingling will resolve in a minute or two.

The Amygdala: This area is responsible for fear and for the fight-or-fight response. When you hang out in Fear Town you hang out here. It is the part of your brain that initiates how you respond to stressors in your life.

Now we know what these four areas do, lets talk about what is going on in the brain of a person who doesn’t meditate. Strong pathways run between the Medial Pre-Frontal Cortex, the Insula and Amygdala. This means you are more likely to stress, worry, panic or overthink it. Or keep thinking about it!

For example, your boss leaves you a message on your phone asking you to call him on your day off. If the connections between these areas of you brain are strong you start creating a story about why. You might start panicking that you are going to get fired or that he is going to cut your hours.

It also means that the drunken monkeys who spend all day chattering away in your head tend to be louder. They tell you that you aren’t pretty enough or funny enough because that guy hasn’t text you.

Now lets talk about the pathways in the brain of someone who meditates daily (even if it’s just for 10 minutes).

What happens is simple. The strong connection between the Medial Pre-Frontal Cortex, Insula and Amygdala breaks down. The connection between the Lateral Pre-Fontal Cortex, the Insula and Amygdala then strengthens. It has also been proven that the Amygdala itself (or Fear Town) begins to shrink.

This is why people describe feeling less stressed, anxious and emotional when they meditate. The logical and rational brain modulates the areas of the brain setting off signals of fear.

Instead of thinking you will get fired when your boss calls, you return the call. You realise there is no point worrying about something that hasn’t happened yet. You stop looking at your phone because you know that guy is at work and he said he’d call you in the evening.

In a nutshell you think and act calmer. Your mind is clearer and more focused. You concentrate better and you don’t feel so much like a crazy person!

For these changes to happen though you need to be meditating regularly. Just like any other skill you want to require you have to set aside time, be committed and practice. It’s just like learning to play the piano or speak a new language. You have to turn up, do the work and be patient.

Now have a greater understanding of how mediation works it is up to you to make a commitment. A commitment to becoming calmer and more rational. If you don’t think you have ten minutes in your day to meditate then I have a challenge for you. Track how much time you spend each day on social media. And if it’s more than ten minutes I won’t you to ask yourself the question, ‘What is going to make me feel better’?

If you have enjoyed this article please feel free to sign up to my weekly letter. Here I provide more tips and advice on how to feel better physically, decrease stress and prevent burnout so you have more time and energy to create a business and life you love. It’s easy to sign up. Just click here and fill in your details. You will also receive my free eBook, ‘Breathe, Feel and Ask’ as my way of saying thank you.

Yours in Healing and Health,


PS. If you know anyone who you think would enjoy reading this post please share it with them. It may just be what they need to read right now.

The Mind-Body Connection:  What It Is & A Simple Practice To Strengthen It

The Mind-Body Connection: What It Is & A Simple Practice To Strengthen It

Do you suffer from headaches or tight shoulders? Do you often feel anxious or suffer from digestive issues? Science is beginning to prove that there is a strong relationship between our mind and body. And that it’s the loss of connection between the two that may be the cause of our common physical symptoms.

Today I’m going to be talking to you about what the mind-body connection is. In today’s busy world many of us have lost the ability to understand the link between what we think and what we feel. I am also going to share with you one simple practice to help you begin to strengthen this connection again.

To get started I want you to take a moment to think about how your body feels in the following scenarios:

You’re about to go on a first date with the guy you thought was out of your league.

You are about to have an interview for a job you would love to get.

You are waiting for your meal at a restaurant you’ve heard nothing but rave reviews about.

You are about to submit a contract on your dream home.

You may experience butterflies in your stomach, a tight chest or sweaty palms. But these physical reactions tend to be transient. Once the situation is over your body goes back to it’s more relaxed state.

Now what if the scenarios were a little different? Take another moment to ask yourself how your body would feel in these situations:

Your in-laws are coming for dinner tonight. The kids are playing up, it’s 5pm, your husband is late home and the house looks like a disaster zone.

You are about to walk into a presentation for work. Your computer crashed late last night. You lost your whole presentation and you’ve only had two hours sleep because you had to rewrite it.

Life is busy. You have kids to get to school, a house to clean, meals to cook and a dog to walk. On top of that you have a part time job and you just volunteered to bake three items for the upcoming school fair. You found yourself saying yes to being on the PTA, your husband works late each night and you’re tired.

In these scenarios you are likely to be experiencing headaches and tight shoulders. Maybe digestive problems, fatigue or eczema.

When these symptoms are present in our body for a prolonged period of time they cause the most problems. But they are also the symptoms we have become disconnected from. Instead of making changes in our lives to eradicate them we pop a pill or keep pushing through.

These physical symptoms are important. They are our body’s way of sending us a message that something in our life is out of balance or not working. If you ignore them they will keep screaming at you louder and louder. Your body won’t stop until you either seek help or that niggle turns into chronic pain or illness.

So how can we begin to tune in and reconnect to the mind-body relationship? There are many different ways to do this, but I’m going to give you just one thing to do right now. Why? Because I don’t believe we can overhaul our lives all at once. It just causes more stress. I believe we need to try just one thing at a time. Commit to this practice and see if it works. If it does keep doing it. If it doesn’t, discard it and try the next thing.

This week I want you to meditate daily. Now, I can already hear you saying you don’t have time. This was an excuse I made for a long time as well. But it is only your ego’s way of trying to keep you stuck where you are. We can all find ten minutes in our day. It’s just ten minutes. That’s it. You just have to make the commitment to do it daily with no excuses.

So why mediation? There are two reasons I’m asking you to commit to this practice.

It will help you quiet your overactive mind. It will provide you with space to detach from your thoughts and just rest and relax. Imagine how nice that would feel, even for ten minutes a day.

It will help re-establish the connection between your mind and body. As you let go of the thoughts in your head you will begin to notice how your body feels. Your breathing may be shallow. Your shoulders may be up around your ears. Or you may realise that you are holding your body tight.

As you become aware of these signs in your body you can then let them go. Take deeper breaths. Relax your shoulders. Sink into your body.

This is the starting point of regaining a sense of balance. Of becoming more aware of what is working in your life and what isn’t. Of becoming conscious of what changes you need to make.

Now, if you are anything like me and my clients you may have tried meditation and found it hard to stick to. Often this is because our minds are always so busy. We find it hard to sit in silence without hundreds of thoughts popping in and out.

One of the ways I have been able to commit to a mediation practice is by using guided meditations. I have found that by having something to listen to it’s harder for my mind to jump all over the place. So I would recommend you start the same way.

At the moment I am using the ‘Breathe & Receive Meditation Album’ by Cassie Mendoza Jones.  This album has seven chakra-inspired guided meditations to heal, balance and align.  If you are interested in purchasing your own copy of this album you can do so by clicking on the picture below.

Breathe & Receive Meditation Album


I would also recommend experimenting with meditating at different times of the day . I like to meditate first thing in the morning just before I head off to work. This may not work for you. You may find it easier to meditate after dropping the kids off to school. Or before you go to bed at night. When you find a time that suits your routine stick to it.

And if you have kids at home during the day? Great … get them involved as well. Create a mediation corner in your home. Turn it into a game. And if they jump all over you and make a bit of noise it doesn’t matter. There is not right or wrong way to meditate. I believe that mediation is an important life skill we can teach our children to do early on in their lives.

Over the next few weeks I am going to be talking more about how to establish a greater mind-body connection. I will also be teaching you how to make small but effective changes in your life that stick. If you are keen on following along the best thing to do is sign up to my weekly letters so you don’t miss a post. It’s easy to sign up. All you need to do is click here and fill in your details.

When you do you will also receive my eBook, ‘Breathe, Feel & Ask’. This is another great resource for beginning to strengthen your mind-body connection.

It’s now up to you. Are you going to commit to start healing your body? To learn how to quiet your mind and begin living a healthier, happier life? I hope you say yes!

I would also love to know what your favourite guided meditation is. So please let me know by posting in the comments below. And if you have loved this post please feel free to share it with your friends and family.

Yours in Healing & Health,


PS. I am an affiliate for Cassie’s mediation album. But only because I use it daily and am experiencing the benefits of it. I would never promote a product that I don’t use or fully believe in myself.

Interview with Kate Callaghan – The Holistic Nutritionist

Interview with Kate Callaghan – The Holistic Nutritionist

Kate Callaghan is a holistic nutritionist, personal trainer and lifestyle coach who also happens to live in one of my favourite places in the world – Wanaka, New Zealand.  Kate specialises in hormone healing and it was her own journey from healing a body that was infertile (due to hypothalamic amenorrhea) that lead her to doing the amazing work she does today.

Kate helps women heal from hormone imbalances so that they can thrive, not just survive.  She has also just published her first book and she tells us a little more about it in this interview.  I know you will enjoy both Kate’s story and her message for you all.

For my readers who may not know you I’d love for you to start by telling us who you are, what you do and how you are making a big impact in the world right now.

I am an Australian holistic nutritionist, dietitian and personal trainer currently living in beautiful Wanaka, New Zealand, with my husband, daughter and cat (yes, I’m a crazy cat lady. I’d love a dog but we’re currently renting. Boo!). I specialise in women’s hormonal health – I help women optimise their wellbeing through food, movement, stress management and self-love for lifelong health, happiness and hotness!

I know that several years ago you were in a completely different space health wise than you are now. You describe yourself as having been a little ball of muscle with the ‘ideal’ body, but while you looked the part on the outside there was chaos inside. Can you tell us a little more about what was going on for you at this time, how you felt physically and emotionally, and how it was impacting your life?

Ahh yes – COMPLETELY different space! I was a group fitness instructor – exercising was what I did for a living, but I took it to the extreme and did not fuel my body appropriately (pretty hard to do when you’re doing up to 16 hours of hard-core exercise a week!). Basically my body fat was too low (that’s how I had a very definite six-pack for abs), I was under-eating, over-exercising and taking on too much psychological stress, which culminated in my reproductive system shutting up shop. I was diagnosed with hypothalamic amenorrhea which, in very simple terms, means my brain decided that is was not an ideal time for reproduction (as it sensed I was in a “famine” of sorts), so it shut off communication to my ovaries – my period stopped and I became infertile.

How did I FEEL? Well, despite having the “ideal” body, I felt like crap. I had low energy, no libido, I was moody – it wasn’t pretty. Emotionally I was a wreck. We wanted to start a family; however the doctors were saying that this would not be possible to do without medication….all because of how I had treated my body over the years.

This was obviously the catalyst for a huge change in lifestyle for you. Can you tell us about the healing journey you went through and how it has influenced the work that you do now?

Absolutely a huge kick in the rear-end! In order to heal from hypothalamic amenorrhea and restore my period I had to eat more, exercise less and manage my stress, which seems easy in theory, but in reality it was much harder. My body had, in a sense, become my identity. I was known as “abs” to some people. I had women coming up to me everyday asking how they could look like me.

Mentally, it was a huge hurdle to get over. However, my reasons for doing so were pretty significant – I was infertile, wanted to have a baby (at the age of 27), my bone density was not great and I didn’t want to find myself in a wheelchair with osteoporosis by the time I was 40.

So I made the changes – slowly, but surely. I cut down my exercise, I increased my food intake, and I incorporated daily stress management techniques. However the most important change I made, that made all of the other changes possible, was treating myself with love and respect – every single minute of every single day.

You have also just written a book, which is very exciting! Can you tell us about the book, whom you have written it for and how it is going to change the lives of those that read it?

YES! My book “Holistic Nutrition: Eat Well, Train Smart and Be Kind to Your Body” is all about how to get your hormones in their happy place by adopting simple strategies around food, movement, stress management and self-love for long-term health and happiness!

In my book you will discover that, whatever you particular goal might be – from boosting fertility, losing body fat, gaining some muscle, reducing bloating, sleeping better, increasing energy or not worrying all the time about what you are eating – you will need to understand and get control over your hormones.

Why? Because your hormones control pretty much everything in your body and brain – from how you look (including your ability to maintain a healthy weight), to how you feel, to how easily you fall pregnant. They can even play a role in whether you cruise or struggle through menopause. Hormones are the thing. You need to keep them happy if you want to be happy!

Who is it for? Women! All women! Seriously – there is not a single woman who has come into my practice (or even that I have met on the street) who has their hormone health sorted. There is a lot of misinformation out there and I want to help dispel it and provide realistic and sustainable alternatives (which means no more deprivation and no more self-hate).

What do you believe the ‘key’ to healing is?

Ooh – I think looking at things from a holistic point of view and nourishing yourself on all levels is really key. So that means nutrient-dense foods, biologically appropriate movement, daily stress management, good quality sleep and loads and loads of self-love and kindness.

Also realising that there is no “one-size-fits-all” – what works for Susie next door won’t necessarily work for you. And what works for Johnny down the road DEFINITELY won’t work for you (I talk about in my book how what works for men often does not work for women and what to do instead). It is also important to acknowledge that what works for you now might not necessarily work for you in the future. You need to be adaptable – listen to your body and don’t be afraid to change paths if your current one isn’t cutting the mustard.

If you could give my readers, who may be just starting out on their own healing journey, one piece of advice what would it be?

Start with self-love. Once you love and respect yourself everything else falls into place. If you do not love yourself you are not likely to nourish yourself with good food, kind thoughts, appropriate exercise and regular R&R. Start with self-love, people.

What truly inspires you in both your life and your work?

So much! I am inspired by the incredible journeys of my clients and the women who email me on a daily basis to tell me how happy (or pregnant) they have become as a result of treating their body better.

I am inspired by other women working in the same field as me.

I am inspired by my friends.

I am inspired by my daughter, Olivia – her complete and utter innocence, with so much potential. She inspires me every day to do better and to be better.

And if my readers would love to connect with you and support you in the work you do, where is the best place for them to start?

I would love that! I can be found here:


Facebook: The Holistic Nutritionist (@KateCallaghanNutritionist)

Instagram: @theholisticnutritionist

Twitter: @TH_Nutritionist

Thanks Nicola! Xx

Professional Bio:

Kate Callaghan - The Holistic NutritionistKate is a holistic nutritionist, dietitian, international speaker, personal trainer and mother of one, living in Wanaka, New Zealand. Kate is the author of “Holistic Nutrition: Eat Well, Train Smart & Be Kind to Your Body”. Having experienced hormonal chaos and infertility, and managing to heal herself naturally, Kate is passionate about healing women’s hormones and fast-tracking them to health, happiness and hotness through nutrient-dense foods, rejuvenating movement, unconditional self-love, and mindful and sustainable practices. You can find Kate through her website, or via her social media: