Alethea Mills Nutrition

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Alethea Mills Nutrition

I am a degree qualified nutritionist recently completing a Bachelor of Health Science in Nutritional and Dietetic Medicine on the Gold Coast.

04/08/2026

Doing healthy things isn’t always easy.

One thing I often hear is, “It’s easy for you because you love exercising.”

Honestly? Not always.

There are plenty of days I don’t feel like running, strength training or preparing a healthy meal. But I know that I don’t have to enjoy every part of the process to enjoy the benefits. Sometimes the journey can suck.

The same is true for so many healthy habits.

🥣 Eating breakfast with protein & fibre.
💧 Drinking enough water.
🥗 Planning meals ahead.
🚶 Going for a walk instead of scrolling or staring st the tv.

They don’t have to feel easy all the time.

Making long term change isn’t about having endless motivation. Sometimes it’s doing things when every ounce of you doesn’t feel like it.

If you’re finding healthy habits challenging, welcome to being a human.

💬 I’d love to know… what’s one healthy habit you find difficult to stay consistent with? Doing healthy things isn’t always easy.

One thing I often hear is, “It’s easy for you because you love exercising.” Honestly? Not always 😂

There are plenty of days I don’t feel like running, strength training or preparing a healthy meal. But I know that I don’t have to enjoy every part of the process to enjoy the benefits. Sometimes the journey can suck.

The same is true for so many healthy habits.

🥣 Eating breakfast with protein & fibre.
💧 Drinking enough water.
🥗 Planning meals ahead.
🚶 Going for a walk instead of scrolling or staring at the tv.

They don’t have to feel easy all the time.

Long term change is sometimes doing things when every ounce of you doesn’t feel like it.

If you find healthy habits challenging, welcome to being a human.

💬 what’s one healthy habit you find difficult to stay consistent with?

19/07/2026

Christmas in July 🎅🏼 ❤️ Thanks for getting us together Anita Dransfield and the incredible food 🙌🏼 Richard Snowden | Gold Coast Real Estate potatoes were amazing 🤤 platter king and queen Lisa Stacey and Brad and Rach keeping everyone happy with the cocktails 🍸 Josie and 🍓 dessert was 😍
Think we’ll have to do that again ❤️

13/07/2026

Is your metabolism giving you early warning signs? 👀

Often metabolism is thought of when thinking about weight/fat loss. But your metabolism is responsible for so much more. It regulates your blood sugar, energy production, fat storage and overall health.

Metabolic dysfunction is often happening quietly and over many years.

One of the earliest changes is often insulin resistance. During this stage, your pancreas produces more insulin to keep your blood sugar within the normal range. This means your body can be working much harder behind the scenes long before blood sugar becomes abnormal or diabetes develops.

That’s why it’s important to look beyond a single blood glucose result and consider other factors.

Some early warning signs can include: ✔️ Increasing waist circumference ✔️ Elevated blood pressure ✔️ High triglycerides ✔️ Low HDL (“good”) cholesterol ✔️ Fatty liver ✔️ Blood sugar gradually trending higher ✔️ Feeling tired or sluggish after meals
✔️ Fasting insulin*

The good news? 💚
Metabolic health is one of the most responsive areas of health to lifestyle change. Nutrition, regular exercise (especially resistance training), quality sleep and stress management can all have a big impact on improving insulin sensitivity and reducing your long-term risk of chronic disease.

💡 A quick note on fasting insulin: While it’s not a routine screening test for everyone, fasting insulin can sometimes provide valuable insight into metabolic health when interpreted alongside fasting glucose, HbA1c, blood lipids, waist circumference, liver health and your overall clinical picture.

✨ Prevention is always easier than treatment. Understanding your metabolic health early gives you the opportunity to make changes before chronic disease develops.

Have you ever had your metabolic health assessed beyond just your blood sugar? Let me know in the comments. 👇

21/05/2026

Half marathon road trip extravaganza ✨
We ate, drank, ran, recovered, drove and discovered a beautiful pocket of Victoria.

Stop over in Geelong with dinner at Nectar. A stop off at for lunch at Morta Deli in Torquay then on to Wye River with incredible accommodation overlooking Great Ocean Road (thanks Anita 🤍). Food here was all about the half marathon before and after (will do a post on that for the few people who asked).

Great Ocean Road run was awesome, I really loved it! It was Ben’s first ever half and he smashed it 💥

Next stop Port Fairy and we all loved it! An unexpected delicious fresh meal at a pub, restaurant was called The Stump.

Then off to Daylesford, I’ve been there before and still love it 😍 We did a sauna and bath hour to help the tired muscles but mostly ate 😉 Highly recommend Bar Merenda, Bistro Terroir and the anchovy toast and wine at Winespeake 🙌🏼 Delicious pastries and coffee at Wombat Hill Cafe. Thanks for all the Daylesford tips .aware 🙏🏼

Big thanks to who held down the house, dog and reno while I was away, we missed you ❣️

17/05/2026

23km of the Great Ocean Road done 🌊🏃🏼‍♀️

I like having goals. I actually love having something to work towards and the structure of training. I like having a reason to train. A reason to show up.

The legs felt good today. Even with those hills I beat my Queenstown half time 😅 Huge thanks to for building my strength and for guiding us through!

Went from gale force winds and pouring rain before the start, then clearing to just a few showers and actually ending up being a cracker day!

Pre-race fuel looked like:
🥣 ~20g Coco Pops
🥤 1/3 bottle Rokeby Chocolate
🍯 Crumpet with honey

Race fuel:
⚡️ Clif Bloks Salted Margarita every 30 mins
⚡️ Swapped to Precision Fuel later on

Only around 30g carbs/hour for me today, which is lower than I’d normally aim for, but my gut still hasn’t fully recovered after antibiotics so this felt like my happy place to keep energy stable without upsetting my stomach.

Post-race was:
🥤 The rest of the Rokeby
🥔 Chips (the salt tasted AMAZING)
🍔 Chicken burger for lunch
🥗 Leftover roast chicken, veggies, fresh salad and a mandarin for dinner.

A good reminder that sports nutrition doesn’t need to be “perfect” nutrition.

👇🏼What’s your go-to race fuel and favourite post-race food?

07/05/2026

Absolute legend 🙌🏼

20/04/2026

Antibiotics are sometimes necessary (I’ve just been on a course after emergency dental surgery 😩), but they don’t act in isolation.
They reduce microbial diversity, disrupt beneficial species, and can impact things like short-chain fatty acid production which plays a big role in gut barrier/lining, immune function and inflammation regulation.

This is why some common symptoms like diarrhoea, bloating, or changes in digestion occur while taking them and can still happen when they are finished. Even without symptoms there can be changes in the microbiome.

I always say it is an absolutely necessity, do not take antibiotics if not 100% necessary and always finish the course when you do have them.

What I recommend to support you gut:
 💊 Saccharomyces boulardii to reduce antibiotic-associated diarrhoea + ensure probiotics are taken at least 2hrs away from antibiotics. 🦠 Feed the beneficial microbes with a fibre like PHGG + polyphenol-rich foods 🫐Use targeted multi-strain probiotics during/after antibiotic use + increasing plant diversity 🥑Include nutrients to support the gut lining (glutamine, zinc carnosine, vitamins A + D, anti-inflammatory support)

It doesn’t need to be excessive but offering your gut no support while using antibiotics will lead to longer term gut issues.The microbiome is resilient, but it does need support.

If your gut tends to struggle after antibiotics, or symptoms linger longer than they should, that’s usually a sign you need a more personalised approach.

Feel free to reach out if you want support with that 💚

14/04/2026

Snippet of a beautiful weekend away to celebrate a birthday of a good friend. I am so glad we crossed paths all those years ago when studying Alyse Co-cliff | Nutritionist 🤍

Three nights in Hobart with good friends, food, wine and a cheeky 15k run. Cannot recommend Tolpuddle and Mona enough 🙌🏼

Andrew Raines Well Nourished®️ | HEALTHY RECIPES Alyse Co-cliff | Nutritionist a wonderful time 🙏🏼🙏🏼

06/04/2026

If you are training regularly and your body still feels flat, tired, or not quite right, underfueling needs to be on your radar.

RED-S can affect recovery, hormones, bone health, performance and mood, and it is more common in active people than many realise.

This is not just about eating more. It is about making sure your intake matches your training and your physiology.

The full blog breaks down the signs, the red flags 🚩that I look for in a consult and the starting points.

▶️ Send this post to your training buddies.

👀 Read the full blog via the link - https://aletheanutrition.net.au/red-s-and-low-energy-availability/

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