Kidney Coach

08/06/2026

🐟✨ Baked Fish With Toasted Almonds ✨🥬

Looking for a nourishing, protein rich dinner packed with colour, healthy fats, and micronutrients? This baked fish recipe is simple, satisfying, and full of nutrients that support overall health 💚

Why this meal is a nutritional win 👇

🐟 Fish provides high quality protein plus omega 3 fatty acids that support brain and heart health

🥬 Green beans, snow peas, and carrots provide fibre, antioxidants, vitamin C, and carotenoids

🌰 Toasted almonds add crunch, healthy fats, vitamin E, and magnesium

🫒 Extra virgin olive oil and balsamic vinaigrette bring anti inflammatory benefits and flavour together beautifully

Ingredients 🥕🌿

🐟 Trout or your preferred fish
🥬 3/4 cup mixed vegetables including green beans, carrots, and snow peas
🧅 1/4 cup thinly sliced onion
🥣 2/3 cup vegetable stock
🌿 1 tbsp fresh parsley, chopped
🌰 1 tsp slivered almonds, toasted
🌱 Pinch of chopped marjoram
🫒 Olive oil cooking spray

Vinaigrette 🫒✨

🥄 1 tsp Dijon mustard
🫒 4 tbsp extra virgin olive oil
🍇 1 tbsp balsamic vinegar
🫙 1 dsp capers, chopped
🌿 1 dsp fresh parsley, chopped
💧 4 tbsp hot water

Method 👩‍🍳

Steam the vegetables until tender, then strain and cool.

Lightly toast the almonds until golden 🌰

Place vinaigrette ingredients into a sealed jar and shake well (carefully unseal jar immediately after shaking to release pressure). Pour over vegetables and let stand for 25 minutes 🫒

Place fish into a lightly oiled baking dish over softened onions. Add stock and season with parsley, marjoram, and iodized salt.

Bake at 200°C for around 25 minutes, basting occasionally 🔥

Serve topped with toasted almonds alongside the marinated vegetables 🥬🌰

Simple. Nourishing. Delicious 💚

07/06/2026

🧬🩺 Cystatin C vs Creatinine: What’s the Difference?

Cystatin C is a protein produced at a relatively consistent rate by cells throughout the body and is used as a marker of kidney function. 🌿

Like creatinine, Cystatin C helps estimate how well the kidneys are filtering waste from the blood. However, in some situations, it may provide a more accurate picture of kidney function. 🔬

🧪 Cystatin C vs Creatinine

Creatinine levels can be influenced by:

👤 Muscle mass
🥩 Diet
🎂 Age
⚧️ S*x

Cystatin C is generally less affected by muscle mass, which may make it particularly useful for:

👵 Elderly individuals
💪 Very muscular people
🌱 Very thin individuals
📋 Situations where creatinine results may be misleading

⚠️ Higher Cystatin C levels may indicate:

📉 Reduced kidney function
🩺 Early stages of kidney disease
🔥 In some cases, inflammation or other underlying conditions

💡 The Takeaway

No single test tells the whole story when it comes to kidney health. Cystatin C can be a valuable additional marker, especially when creatinine-based results may not fully reflect true kidney function. 🌿💚

https://youtu.be/ZHacYOR7oYY?si=wjQkg7XV4UazSDzQ

Is eGFR really telling you the truth about your kidney function… or is it misleading you?In this video, Lindsay Zirker breaks down the myths around eGFR, how...

06/06/2026

🩺🧬 Kidney Disease: Understanding the Diagnostic Criteria

Kidney disease is not diagnosed from a single blood test alone. Diagnosis is based on a combination of markers assessed over time. 🌿

📋 According to KDIGO Guidelines, assessment may include:

🧪 eGFR testing
🧬 Cystatin C testing
💧 Persistent albuminuria (protein in the urine)
📉 Consistently low eGFR over a period of 3 months or longer

Generally, the lower the eGFR and the higher the albuminuria, the greater the risk of CKD progression.

⚠️ Important: Creatinine Results Can Be Influenced by Many Factors

Since eGFR is commonly calculated using creatinine, it’s important to know that creatinine levels may be affected by:

💊 Biotin supplementation
🏋️ Creatine supplementation
🥩 High red meat intake
💧 Dehydration
🔥 Intense exercise within 48 hours of testing
💉 Certain medications
(including some GLP-1s, SGLT2 inhibitors & blood pressure medications)
🌿 Supplements such as B vitamins and NAC
💪 Sarcopenia (low muscle mass)
🕒 Time of day the test is taken
🔥 Inflammation

💡 A Helpful Tip

If it is medically safe and appropriate for you, temporarily pausing non-essential supplementation for around 2 days before testing may help provide a clearer result. Always discuss changes with your healthcare provider first. 🌱

💚 The Takeaway

Kidney testing is nuanced. A single number rarely tells the whole story. Context, trends over time and individual factors all matter when interpreting kidney function. 🌿✨

05/06/2026

🩺🧬 Kidney Dysfunction vs Kidney Disease: What’s the Difference?

The terms 'kidney dysfunction', 'kidney disease' and 'kidney failure' are often used interchangeably, but they are not the same thing. Understanding the difference is important because each situation may require a different approach to treatment and monitoring. 🌿

💡 When is CKD Diagnosed?

For Chronic Kidney Disease (CKD) to be diagnosed, one of the following generally needs to be present:

✔️ eGFR below 60 for 3 months or longer

OR

✔️ A higher eGFR plus evidence of kidney damage, such as:

🧪 Persistent albuminuria (protein in the urine)
🔬 Structural or tissue abnormalities found on biopsy or ultrasound
🧬 Genetic testing showing conditions such as PKD (Polycystic Kidney Disease)

So, CKD diagnosis is not based on one blood test alone, it considers the bigger clinical picture.

⚠️ What is Kidney Dysfunction?

Kidney dysfunction can sometimes occur as part of an acute kidney injury (AKI) or temporary stress on the kidneys.

Potential contributors may include:

🦠 Severe infections such as COVID
🌫️ Mould exposure
💊 Medication or vaccine-related reactions in susceptible individuals
🧪 Oxalate overload (such as in some gastric bypass patients)
🦋 Severe thyroid dysfunction

In some cases, when the underlying cause is identified and treated appropriately, kidney function may improve or even return to a healthier range. 🌱

🔍 Kidney Disease Assessment is More Complex Than One Number
Assessment often includes:

🧪 eGFR
🧬 Cystatin C
💧 Persistent albuminuria
🩻 Imaging studies
📋 Clinical history

This is why understanding the *cause* behind reduced kidney function is so important. 💚

💡 The Takeaway

Not every drop in kidney function automatically means permanent chronic kidney disease. Context, duration and underlying causes matter. Always discuss your results with a qualified healthcare professional who can interpret them as part of your overall health picture. 🌿✨

04/06/2026

🩺🧬 Is It Really CKD? How Chronic Kidney Disease Is Diagnosed (And When eGFR Matters)

One of the most common tests used to assess kidney function is the eGFR blood test. But what exactly does it mean, and how reliable is it? 🔬

💡 What is eGFR?

eGFR stands for 'estimated Glomerular Filtration Rate'.
It estimates how well your kidneys are filtering waste products from the blood and approximately how much blood is filtered each minute.

The calculation is based primarily on a blood marker called creatinine, which is produced from normal muscle breakdown.

📊 In many adults, a “normal” eGFR may range roughly between 90–120, although this naturally changes with age.

It’s also important to know:
👉 eGFR can fluctuate by around 10–15% and this is not always abnormal.

⚖️ Many Factors Influence eGFR Results

Your eGFR is not just about your kidneys. Results can be influenced by:

👤 Age
⚧️ S*x
🏋️ Body size & muscle mass
🥗 Diet
💊 Medications
💧 Hydration status
🏃 Physical activity

This is why a single eGFR result should always be interpreted in context, not in isolation.

🧪 What About Cystatin C?

Another marker sometimes used to estimate kidney function is Cystatin C.

Unlike creatinine, it is affected by different variables, which may make it more accurate for some people. However, it also has limitations and is not perfect.

🔍 We’ll discuss Cystatin C in a future post!

💚 The Takeaway

Kidney function assessment is more nuanced than a single number. Understanding the factors that influence eGFR can help reduce unnecessary fear and support more informed conversations with your healthcare provider. 🌿

03/06/2026

🌿💚 Finding the Gifts Within Chronic Illness

It can take time, sometimes a long time, to recognise the unexpected lessons and growth that can come from living with a chronic illness such as kidney disease.

At first, the experience may feel heavy, unfair or overwhelming. But over time, many people begin to notice subtle shifts within themselves. ✨

Perhaps kidney disease has taught you:

🛑 To create healthier boundaries
💚 To prioritise self-love and self-care
🌱 To slow down and truly listen to your body
🤍 To develop deeper compassion for yourself and others
🧘 To value rest instead of constant busyness
🌸 To appreciate life in a different way

Healing is not always just physical. Sometimes the journey changes us emotionally, mentally and spiritually too.

There is no “right” way to experience chronic illness, and everyone’s journey is unique. But within the challenges, there can also be opportunities for growth, awareness and deeper connection with yourself. 🌿

✨ What positive changes or insights have you experienced through facing kidney disease or chronic illness?

We’d love to hear your thoughts in the comments below. 💬💚

03/06/2026

Thank you so much for sharing your amazing results with us, Donna. This is why we do what we do at Kidney Coach! Keep up the amazing work.

02/06/2026

🌿💚 **Diagnosis Without Panic: Mastering the Unknown**

Being diagnosed with kidney disease (or any chronic illness) can bring up some of our deepest fears, including thoughts about the future. 🫂

This is a very human response.

A diagnosis often begins a process of emotional adjustment that can feel layered, overwhelming and uncertain. It takes time to process what it means for your life, your body and your future.

But within that uncertainty, there is still something powerful available to us: ✨ *the way we choose to meet the experience.*

🌱 A Gentle Practice: Name the Unknown

When fear takes over, the mind often jumps straight to worst-case scenarios. Instead of getting pulled into catastrophic thinking, try pausing and asking yourself:

❓ *What do I truly know to be true right now?*

❓ *What am I assuming or projecting into the future?*

❓ *When my mind moves toward fear, can I gently remind myself:*
🕊️ *“This moment is information, not a final destiny.”*

🧠 Awareness Changes Everything

Sometimes the most healing step is not fixing every fear immediately…
It’s simply becoming aware of the thoughts running through our mind rather than letting them control us.

Awareness creates space.
And in that space, we often find more clarity, steadiness and self-compassion. 🌿✨

01/06/2026

🥣🍓 **Oat Porridge with Strawberries & Peanut Butter**

Looking for a simple, nourishing breakfast idea? ✨
This warm oat porridge is packed with fibre, plant protein and flavour, making it a delicious way to start the day. 😊

🌱 Why We Love It

✔️ Rich in fibre to support gut health
✔️ Provides plant-based protein
✔️ Supports steady energy throughout the morning
✔️ Naturally comforting & satisfying
✔️ Kidney-conscious and nutrient-dense 💚

🍓 Ingredients

• 1/2 cup gluten-free oats
• 1 3/4 cups water
• 1 scoop rice or pea protein powder
• 2 Tbsp natural sweetener (such as stevia)
• 1/2 cup chopped strawberries 🍓
• Peanut butter for serving 🥜

👩‍🍳 Instructions

1️⃣ Add oats, water and protein powder to a small saucepan and bring to a gentle boil.

2️⃣ Reduce heat, cover and simmer for 15–20 minutes, stirring occasionally to prevent sticking.

3️⃣ Remove from heat and stir through the sweetener and chopped strawberries.

4️⃣ Divide into bowls or cups and top with a small spoonful of peanut butter.

5️⃣ Serve warm and enjoy! ☀️

📊 Nutrition (Approx. Per Serving)

✨ Calories: 124
🥜 Fat: 5.3g
🌾 Carbohydrates: 13.6g
💪 Protein: 5g
🦠 Fibre: 2.5g
🍓 Potassium: 222mg
🧂 Sodium: 84mg

Simple meals can still be deeply nourishing. 🌿💚

31/05/2026

🌿🧬 **Herbal Support for Immune & Adrenal Balance: Autoimmune Disease Specific (Part 2)**

Following on from yesterday’s post! ✨

Certain herbs may offer valuable support for individuals managing autoimmune disease by helping regulate immune activity, reduce inflammation and support the body’s resilience to stress. 🌱

🌿 Rehmannia (*Rehmannia glutinosa*)

Rehmannia is a deeply nourishing herb traditionally used in herbal medicine to support:

⚖️ Immune regulation
🔥 Reduction of inflammation
🛡️ Adrenal resilience during chronic stress

It is often considered an **adaptogenic herb**, meaning it may help the body adapt to:

• Physical stress
• Emotional stress
• Environmental stressors

while supporting overall physiological balance. 🌿

Rehmannia is generally regarded as suitable for longer-term support and is commonly used in protocols involving chronic inflammatory and autoimmune conditions.

✨ Turmeric (*Curcuma longa*)

Turmeric and its active compound **curcumin** are well known for their powerful anti-inflammatory and antioxidant effects. 🔬

Research suggests curcumin may help:

🔥 Influence inflammatory pathways
🧬 Reduce inflammatory signalling linked to tissue damage
🛡️ Protect tissues from oxidative stress
⚖️ Support overall immune balance

By helping calm systemic inflammation, turmeric may provide supportive benefits in autoimmune conditions where inflammation plays a central role. 🌱💛

💡 The Bigger Picture

Autoimmune disease is often influenced by a combination of:

• Immune dysregulation
• Chronic inflammation
• Stress physiology
• Gut health
• Environmental factors

Herbal medicine may provide gentle, supportive tools as part of a personalised and integrative healthcare approach. 💚