The Wholesome Heart

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The Wholesome Heart

As a Integrative Nutrition Health Coach, I want to empowering busy women to THRIVE not just survive in this demanding world! Hi, Welcome to The Wholesome Heart!

From Smoothies to Self-Care and everything in between! My name is Jasmine Fitzgibbon, and I’m a Women's Holistic Health and Lifestyle Coach who helps busy millennial women establish transformative health regimes and self care practices so that they have the energy and vitality to live the life they desire. Going from over-worked and undernourished, to bursting with energy, and stress-free! I meet

you where you are in your current demanding life, that feeling of overwhelm as if the to-do lists are endless and you’ve lost who you are, bringing you back into balance and abundance. The thing is, I’ve been in your shoes, I know how you are feeling right now and I’ve made these simple changes that have completely transformed my life! I have energy to boot, I wake up before my alarm, and a strong mindset that can take on the demands of the world. I truly believe it all changes when you start to love yourself and know you are WORTH the life you want. When you begin to love yourself, you choose foods that nourish your body not poison, you choose relationships that support and encourage the best version of yourself, you put out amazing happy vibes into the world and they come back to you tenfold!! If you are interested in taking the first step to loving yourself to full health, please feel free to email me, can get you back in the drivers and take control of you health, and transform your life!

05/07/2026

Of course, I know that every time I choose myself, I come back better for everyone else!
But if I’m honest… I still feel guilty sometimes.

Walking into Pilates knowing there’s washing to fold, clients to message, emails to answer, dinner to think about, and a hundred other “mum jobs” I could be doing.

Yet every single time I leave, I’m reminded exactly why I came.

For 50 minutes…

No notifications.
No mental to-do list.
No noise.

Just me.

Getting stronger.
Clearing my mind.
Coming back to myself.

I’ve realised movement isn’t just something I do for my body.

It’s one of the ways I take care of my whole life.

Because when I fill my own cup first, I have so much more to give to the people I love.

Here’s your reminder that putting on your own oxygen mask first isn’t selfish.

It’s one of the most loving things you can do for yourself and for everyone around you. 🤍

29/06/2026

Your gut doesn’t know whether you’re at home or on holidays… 🤔

It only knows the habits you’ve built.

This weekend looked like…

☀️ Morning sunshine.
☕ Good coffee.
🚶🏼‍♀️ 18k steps a day, some intentional but mostly just moving my body.
🥑 Nourishing meals (and yes… sweet potato fries, cap bowls and 🍷 too).
😴 Deep sleep.
🌊 Fresh air.
😂 Belly laughs.
💛 Time with people who fill my cup.

The best part?

I didn’t come home feeling like I “need to reset.”

No food guilt.
No Monday detox.
No bloated holiday hangover.

Because this isn’t something I switch on when I’m working.

It’s just how I live.

After years of struggling with gut issues myself, I realised health isn’t built by being perfect Monday-Friday and starting again every Monday.

It’s built through simple habits that come with you everywhere.

Home.
Work.
Busy weeks.
Weekends away.
Celebrations.

That’s exactly what I teach my clients.

A healthy gut shouldn’t make your world smaller.

It should give you the freedom to enjoy it.

🤍 And honestly… that’s the version of health I’m interested in.

09/03/2026

As much as I love good nutrition and targeted supplements… 📝

Your gut doesn’t just respond to food 🥘

It responds to your nervous system and your nervous system plays a huge role in digestion!!

So today looked a little like this:
✔️ Sunshine
✔️ slowing down
✔️ laughing
✔️ Grill’d 🍔
✔️ and allowing my nervous system to feels safe

The body was never designed to heal in constant stress 🙅🏼‍♀️Digestion works best when the body feels safety over perfection!

If you’re not sure where to start.. sometimes LESS is intact more ❤️

08/01/2026

FREE DOWNLOAD ✨
High-Protein Day on a Plate 🍳🥗

If you’re:
• constantly tired
• craving sugar or chocolate 🍫
• struggling with weight loss
• bloated by the afternoon
• or skipping meals because you’re short on time

This is for you 🤍

I’ve created a free, realistic, high-protein day on a plate to show you how to hit your protein needs without tracking, restriction or overwhelm.

✔️ Hormone-supportive
✔️ Blood sugar balancing
✔️ Gut-friendly
✔️ Busy-woman approved
✔️ Cook once, eat multiple times

💪🏼 Comment PROTEIN and I’ll send it to you 😘

Save this for later & share with a friend who needs easy meals 🤝

29/12/2025

Morning rituals that regulate my nervous system and set me up for the best day ☀️🚲☕️

This photo holds so much more than a coffee…

✨ Early morning sunlight
A few minutes of natural light first thing helps set your circadian rhythm, supports cortisol awakening response, improves sleep later that night and stabilises energy + mood for the day.

🚶‍♀️ Post-breakfast walk
Gentle movement after eating stimulates digestion, supports blood sugar balance, improves gut motility and reduces bloating. One of the most underrated metabolic tools.

🚲 Bike rides with my boy
Connection is medicine. Nervous system safety, oxytocin release, emotional regulation and presence, all of which directly impact hormones, digestion and inflammation.

☕️ Collagen coffee
More than skin support, collagen provides glycine to support gut lining, skin elasticity and nervous system calm. A slow, intentional moment for both skin and soul.

Healing doesn’t always come from doing more.
Sometimes it’s about starting the day in rhythm, regulation and connection 🤍

Save this if you’re rebuilding your mornings gently.

27/12/2025

Constipation, bloating and sluggish digestion aren’t random.
They’re signs the gut needs support, not restriction. We want to support the body to digest our foods but ALSO support the body eliminating 👏🏼

✨ Enzymes help break food down
✨ Castor oil supports lymph + gentle bowel movement
✨ Magnesium relaxes the gut + improves motility
Simple support = BIG shifts 👏🏼

But remember… We don’t just digest food, we digest emotions too.
When emotions stay stuck, the gut slows.

Stress activates the sympathetic nervous system, which down-regulates gastric acid, enzymes, bile flow and gut motility. So even if it didn’t ‘feel’ stressful on Xmas day (or any celebrations/events) the body can perceive the overstimulating environments/build up as ‘stress’! 😳

✨ Belly breathing
Stimulates the vagus nerve → increases parasympathetic (rest-and-digest) which improves gastric juices and nutrient absorption.

✨Legs up the wall
Reduces sympathetic drive, supports lymphatic return, and relaxes your abdominal area, creating better conditions for bowel movement and motility.

✨Brain dumping
Persistent stimulation elevates cortisol, which slows gastric emptying and alters gut-brain signalling.
Externalising thoughts reduces cognitive load and stress signalling to the gut.

A regulated nervous system is a prerequisite for digestion.

Hope these simple tips get you feeling more YOU again 🥰✨

28/07/2025

Deep Sleep… and Digestion… it’s all connected🥱

If you’re waking up feeling meh… flat, bloated, low energy, let’s talk about what’s happening while you sleep.

Deep sleep is where the real magic happens.
✔️ It’s when your body repairs.
✔️ When your nervous system resets.
✔️ When your lymph and liver do the night shift to detox.
🪄 And it directly impacts your energy, digestion, and how bloated you feel the next day.

Less deep sleep = more stress on the gut, more fluid retention, more bloating, more brain fog, more reaching for caffeine and sugar to get through.
Sound familiar? 🙃

This is why, if you’re getting those whispers…tired eyes, puffy belly, restless nights…it’s such a good idea to start your day with something warming and nourishing.

Think:
✔️ Bone broth
✔️ Stewed apples with cinnamon
✔️ Herbal tea or warm lemon water
✔️ Soft eggs with sautéed greens

It’s gentle. It tells your nervous system: “You’re safe.”
And that one choice? It sets the tone for more energy, better digestion, and fewer cravings.

So if your body’s whispering… listen 💛
It’s asking for rest, warmth, and rhythm 👏🏼

12/05/2025

I took Winnie 🐶 for a quick walk before Kinder pick up. The juggle between clients, kinder pick up drop offs, todo list etc…

I find I am always rushing to the ‘next thing’…

So today I paused on our walk whilst the beautiful sun was shining to bring some softness, some stillness, and some JOY to my day 😍☺️

A vitamin D pick me up and boyyyyy do I feel like a different woman 👏🏼

This weeks mantra is to: bring pockets of joy to everyday tasks ✨

I always say to my clients, I can give you the tips, the protocols the meal plans… but if your nervous system is stuck in fight or flight… it will be a hell of a lot harder to see the results 🙃 doing the work… showing up for yourself everyday is more than just popping a new supplement 💊 or following the meal plan 🥘

Do you struggle with this?

Address

Melbourne, VIC

Website

http://www.thewholesomeheart.com/

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