RAW Human Nutrition

RAW Human Nutrition Tracy O'Brien
Clinical Nutritionist (BHSc)

20/09/2026

I’m loving this microalgae-based omega-3 from Phytality…a high-quality, sustainable source of DHA.
This formula uses 100% solvent- free clean water extraction and Swiss purification 💚

DHA is an essential omega-3 fatty acid that plays an important role in:
🧠 Brain and cognitive health
👁️ Eye health
❤️ Cardiovascular health
🔥 Supporting a healthy inflammatory response

What makes microalgae particularly interesting?
Algae are where marine omega-3s begin.
Fish accumulate EPA and DHA by consuming algae — so going directly to the source provides a sustainable, plant-based option.

For those who don’t regularly eat oily fish, or are looking for an alternative to traditional fish oil, Phytality Nutrition microalgae omega-3 can be a great addition to a personalised nutrition approach.

Because good supplementation should complement a nutrient-dense, whole-food foundation 🌱


13/09/2026

Introducing a snip of what your day will look like at The Nourished Women’s Collective retreat 🫶🏼

…nourishment isn’t just about what’s on your plate.

Our nervous system, our thoughts, our environment, our relationships and our connection with nature all influence how we experience health 💚

That’s why this day brings together nutrition, psychology, equine therapy, movement, nature and connection — because women are whole people, not a collection of individual symptoms.

Spots are filling fast - book now via link in bio or DM for more info 🌸

22/08/2026

This morning I attended a meeting with the group. 🌱

I had never actually visited this particular community garden before, but believe it should be honoured and cherished for years to come.

A community garden creates a space for people to connect, share knowledge, grow food, spend time outdoors and feel part of something bigger than themselves 💚

It brings generations together and provides an opportunity to reconnect with nature and where our food comes from 🫶🏼

And then there is the impact beyond us. 🌻🐝

Gardens like this provide habitat and food for bees, butterflies, birds and other beneficial insects. They contribute to biodiversity, support pollination and create little pockets of living ecosystem within our urban environments.

From a nutrition perspective, I also love the idea that growing food can change our relationship with what we eat. When we grow something ourselves, we are more connected to the food on our plate — and perhaps more likely to eat a greater diversity of fresh, seasonal plants.

Honestly, I think every suburb should have a community garden.

Imagine if our neighbourhoods were dotted with these little pockets of edible gardens 💚💚💚

Sadly, the community has been advised that their current lease will not be renewed by Council, effective 14 September.

I really hope this decision can be reconsidered.

If you believe places like this have value — for our community, our wellbeing, our food systems and our local environment — please take a moment to learn more about Ediblescapes and consider signing their petition.

🌱 Protect community.
🐝 Protect biodiversity.
🥕 Protect access to growing food.
❤️ Protect spaces that bring people together.

See petition link in comments 🙏🏻


Between the hormonal roller coaster, busy careers, raising children, household responsibilities and the endless demands ...
16/08/2026

Between the hormonal roller coaster, busy careers, raising children, household responsibilities and the endless demands of everyday life, it can be easy for your own health to fall to the bottom of the list. Yet this is a time when your body needs more nourishment 💚

At the retreat, I’ll share practical, evidence-informed nutrition strategies to help you support your energy, metabolism, gut health, brain, muscle and hormonal wellbeing through mid-life without overwhelm.

We’ll explore the foods and nutrients that become particularly important during these years, including protein, fibre, healthy fats, phytonutrients and hormone-supportive foods, as well as the powerful connection between nutrition, blood glucose, the gut and nervous system.

My co-hosts include - offering unique connections with her beautiful horses as equine therapy and teaching us nervous system regulation techniques.
will guide a breathwork session and educate us on the benefits of movement.

Through nourishing food, meaningful connection and a little time to slow down, this retreat is an opportunity to press pause on caring for everyone else and reconnect with the woman at the centre of it all.

Use the QR code or website to book - spots are limited!

https://www.nurturedbynaturepsychotherapy.com.au/store/p17/The_Nourished_Women%27s_Collective_Retreat.html

10/08/2026

Xenoestrogens are chemical compounds introduced from external sources such as plastics, pesticides, household cleaning, and industrial products.

They are commonly found in everyday household items and can be recognised as Bisphenol A (BPA), phthalates, parabens, benzophenones,
polychlorinated biphenyls (PCBs), dioxins to name a few.

Xenoestrogens can be particularly problematic during perimenopause where significant hormonal fluctuations are already at play! 😳

Additional hormonal influences can interfere with the body's natural oestrogen signalling pathways leading to exaggerated fluctuations and potentially worsening symptoms. 🤦‍♀️

An increased burden in our ostrogen metabolism and elimination processes can further impact overall health.
Start small and choose one switch you can make this week ✅

06/08/2026

Your metabolism is not just about calories… it’s about cellular efficiency. ⚡️

Inside every cell are tiny powerhouses called mitochondria, responsible for turning the food we eat and the oxygen we breathe into energy (ATP).

The goal? Not just more mitochondria, but better-functioning mitochondria that can efficiently use different fuel sources (glucose and fat).

This is called metabolic flexibility.

And it’s something we can train.

🏃‍♀️ Cardio exercise challenges mitochondria to become more efficient at using oxygen and fat as fuel.

🏋️‍♀️ Resistance training builds muscle -our largest glucose disposal organ, improving insulin sensitivity and creating a bigger “sink” for carbohydrates.

🚶‍♀️ Daily movement (especially walking after meals) supports glucose uptake and helps regulate blood sugar.

🍽️ Food timing matters: aligning nutrition with your activity demands can optimise energy production, recovery and metabolic health.

🥑 Nutrients matter too: mitochondria rely on key nutrients including magnesium, B vitamins, iron, zinc, selenium, omega-3 fatty acids and antioxidants to support energy metabolism.

Your body is designed to adapt.

The more you challenge it appropriately through movement, nourishment and recovery — the more metabolically flexible you become. @
✨ Strong muscles. Healthy mitochondria. A resilient metabolism.

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