Kiera Hinshaw Naturopath

Kiera Hinshaw Naturopath I help women just like you to find energy, reduce stress, and avoid burnout.

I love simple tasty dinners, so I'm bringing you another one straight from my kitchen.Marion's kitchen Thai Green Curry ...
16/07/2026

I love simple tasty dinners, so I'm bringing you another one straight from my kitchen.

Marion's kitchen Thai Green Curry is the best!
It's truly such a simple meal to make.

This time I made it with prawns, which was so yum. You can use any protein and veg combination that you and your family enjoy, which is the beauty of a meal like this.

I find that having a couple of boxes of meal bases like this one really helps on super busy nights, as there isn't much thinking involved and everyone loves it.

Do you a have a family favourite easy dinner? Share with us below.

Have you ever wondered what your blood sugar is doing throughout the day? This is where a **Continuous Glucose Monitor (...
15/07/2026

Have you ever wondered what your blood sugar is doing throughout the day?

This is where a **Continuous Glucose Monitor (CGM)** can be incredibly interesting.

A CGM is a small sensor worn on the back of your arm that measures your glucose levels throughout the day and night, giving you real-time insight into how your body responds to:

🍽️ different foods
🏃‍♀️ exercise
😴 sleep
😌 stress

It can be a really powerful learning tool.

Many people are surprised to discover that the foods they thought were healthy send their blood sugar soaring, while others keep them feeling satisfied and energised for much longer.

It's not about striving for perfection or becoming obsessed with numbers.

It's about understanding your body.

When you know how your body responds, you can make small, sustainable changes that support:

✨ steadier energy
✨ better focus
✨ fewer afternoon crashes
✨ improved metabolic health

Sometimes the best health decisions come from replacing guesswork with information. So i say yay to trying a CGM as a tool to better understand your body, and therefore improve your health.

Have you ever worn a Continuous Glucose Monitor, or would you be curious to try one?

I’ve shared this podcast so many times… and for good reason.It’s an episode from The Diary of a CEO featuring insulin & ...
29/06/2026

I’ve shared this podcast so many times… and for good reason.

It’s an episode from The Diary of a CEO featuring insulin & fatty liver expert Dr David Unwin, and it’s one of the most grounded, practical conversations I’ve heard around blood sugar and metabolic health.

What I loved most was how his understanding didn’t come from a textbook alone… but from his patients over 40 years.

He began noticing patterns:
🍞 simple carbohydrates like bread and rice were significantly impacting blood glucose levels
⚡ energy levels were fluctuating more than expected
🍽️ people were often hungry again shortly after eating

When he made dietary changes himself, he experienced something many of his patients were already telling him:
✨ improved energy
✨ better focus
✨ reduced constant hunger

He also went on to reverse his own type 2 diabetes — which really reinforced what he was seeing in clinic.

But what makes this episode so powerful isn’t just the science.

It’s the way he speaks about it.

Calm. Slow. No fear. No shame.

He also explores something really important:
▪ behavioural change and food “addictions”
▪ the power of storytelling in helping people understand health
▪ simple, actionable steps to improve insulin sensitivity and blood glucose control

It feels less like a lecture and more like guidance — which is exactly how health conversations should feel.

If you’ve ever felt confused or overwhelmed about carbohydrates, blood sugar, or energy crashes, this is a really beautiful episode to listen to.

Not to create fear around food, but to create awareness and options.

If you listen to it, let me know what you think, we can have a conversation below 👇

Sunday meal prep is one of my favourite reset rituals for the week.There’s something so grounding about having simple, n...
27/06/2026

Sunday meal prep is one of my favourite reset rituals for the week.

There’s something so grounding about having simple, nourishing food ready to go — it just makes everything feel easier when Monday rolls around.

This week’s prep looks like:
🥒 zucchini slice
🍗 cooked chicken
🥚 boiled eggs
🍚 rice

Nothing fancy… just real food that works.

When you’ve got the basics ready to grab, lunch stops becoming a stressful decision and turns into something quick, balanced, and nourishing.

It also makes it so much easier to:
✨ stay on track with protein
✨ support energy through the day
✨ pack kids lunchboxes!

I always come back to this idea — health doesn’t have to be complicated, but it does need preparation.

Do you meal prep? I'd love to hear about it.

Fracture risk is not just about bone density.This is really important to understand, because it's easy to think that hav...
25/06/2026

Fracture risk is not just about bone density.

This is really important to understand, because it's easy to think that having good bone density automatically means no fractures.

But that’s only part of the picture.

Fracture risk is actually the combination of:

▪bone density

AND

▪fall risk

Fall risk is just as important — if not more.

Here’s what that means in real life 👇

You can have:
✨ reasonable or even good bone density
and still fracture if you fall badly

OR

You can have:
✨ lower bone density
and *never fracture*
if your balance, reflexes, and coordination are strong

Because the body is incredibly intelligent.

If you stumble, your nervous system kicks in to:

* correct your balance
* protect your joints
* adjust your posture
* reduce impact

This is called **neuromuscular control**, and it plays a huge role in preventing injury.

Which is why bone health training should never be just about bones.

It needs to include:
💪 strength training
🦴 impact loading
🧘‍♀️ balance work
⚡ coordination and reflex training

The goal is not only stronger bones…

It’s a body that knows how to protect itself when something unexpected happens.

Because real-world fracture risk isn’t just about density on a scan.

It’s about how your body responds in the moment.

If you need help with your bond density, or any of the things I've mentioned in my last few posts on bone health, please get in touch. My DM's are always open.

Bone building is becoming a much bigger focus for women… and I’m really here for it!I’m seeing more women requesting DEX...
23/06/2026

Bone building is becoming a much bigger focus for women… and I’m really here for it!

I’m seeing more women requesting DEXA scans earlier in life, just to get a baseline of their bone density.

And honestly? That’s such a proactive, empowered step.

Because bone health isn’t something we want to think about *after* a fracture or diagnosis — it’s something we build quietly over years.

The good news is, we can absolutely influence it.

But here’s something many people don’t realise:

Bone health isn’t just about calcium or supplements.

It’s about movement and load.

There are 3 key types of exercise we need for strong bones:

💪 **1. Weight-bearing exercise**
Think walking, jogging, hiking, dancing — anything where you’re loading through your bones.

✨ Bonus: adding “impact” like jumping or hopping gives bones a healthy “jolt” that stimulates growth.

🏋️ **2. Muscle strengthening exercise**
Resistance training is essential. Muscles pull on bone, and that stress helps bones stay strong and dense.

🧘‍♀️ **3. Balance + learning how to fall safely**
This is the one most people overlook.

Improving balance helps reduce fall risk, and learning how to fall properly can significantly reduce injury risk.

You can work on this with a physiotherapist or exercise physiologist.

And something that underpins all of this?

Core strength.

A strong core supports balance, posture, and stability — all of which feed into long-term bone health.

Bone density isn’t built in a supplement bottle.

It’s built through:
✨ daily movement
✨ strength training
✨ impact loading
✨ balance and stability work

The earlier we start, the better the foundation we create for later life and longevity.

Aldi has arrived in town and I'm not going to lie... I am pretty excited 😄As a naturopath (and a mum who packs lunchboxe...
21/06/2026

Aldi has arrived in town and I'm not going to lie... I am pretty excited 😄

As a naturopath (and a mum who packs lunchboxes every week), I'm always on the lookout for convenient snack options that don't contain a long list of unnecessary ingredients.

On my Aldi browse, I found a couple of snacks that caught my eye 👇

**Coconut Clusters**

These were a pleasant surprise.

One thing I loved was seeing a coconut snack without added sulphites. Sulphites are commonly used as preservatives in dried fruit and coconut products, and while some people tolerate them perfectly well, others can be quite sensitive.

Plus, they're crunchy, convenient, and make a great lunchbox addition.

**Roasted Mixed Nuts**

Another win!

What stood out to me was that they were roasted without added vegetable oils.

Many packaged nuts are coated in refined seed oils during processing, so it's always nice to find a simpler option where the nuts are allowed to speak for themselves.

Nuts are a fantastic source of:
✨ healthy fats
✨ protein
✨ minerals
✨ fibre

Making them a great snack for growing kids and busy adults alike.

Now, are these the only snacks I recommend?

Of course not.

Whole fruit, boiled eggs, yoghurt, cheese, and homemade options are still staples in our house.

But sometimes life is busy, lunchboxes need filling, and convenience matters.

When that happens, I love finding packaged foods with simpler ingredient lists that make healthy choices a little easier.

Have you found any Aldi gems lately? I'd love to hear your favourites 👇

Calcium doesn't work alone!When most people think about bone health, they think:"Maybe I should take a calcium supplemen...
19/06/2026

Calcium doesn't work alone!

When most people think about bone health, they think:

"Maybe I should take a calcium supplement."

But nature rarely gives us nutrients in isolation.

Foods contain a whole team of vitamins, minerals, and cofactors that work together to support health.

When we reduce that down to a single nutrient, we can sometimes miss the bigger picture.

For calcium to be properly absorbed and utilised, it relies on a number of important cofactors, including:

✨ Magnesium
✨ Vitamin D
✨ Vitamin K2
✨ Boron
✨ Silicon

Think of calcium as the bricks needed to build a house.

The other nutrients are the builders, tradies, and project managers making sure those bricks end up in the right place.

Without the right support, calcium may not be used as effectively by the body.

This is one of the reasons I always prefer to look at bone health as a whole-body picture rather than focusing on a single nutrient.

Strong bones are built through:
💪 adequate protein
🏋️ resistance training
🥛 calcium-rich foods
☀️ Vitamin D
🥜 supportive minerals and cofactors

It's rarely one magic nutrient, it's the combination that matters.

Got questions? Drop them below for me 👇

Do you actually need a calcium supplement? You might be surprised by my answer, not necessarily.One of the first things ...
18/06/2026

Do you actually need a calcium supplement?

You might be surprised by my answer, not necessarily.

One of the first things I like to assess is whether you're already getting enough calcium through your diet.

Many people assume they're low, while others are taking supplements without ever checking whether they need them.

A really simple way to find out is by using a food tracking app like 'Cronometer' for a few days.

It can show you:
✨ your calcium intake
✨ protein intake
✨ iron
✨ magnesium
✨ zinc
✨ and many other key nutrients

For most adults, we're aiming for around '1000mg of calcium per day' from food and/or supplements.

The best part?

You can get a realistic picture of what you're actually eating by using an app, rather than guessing.

I often find that before we add another supplement, there are opportunities to improve the foundations:

▪ calcium-rich foods
▪ adequate protein
▪ nutrient-dense meals
▪ strength training

Supplements absolutely have their place, but they're called supplements for a reason.

First, let's see what's already on your plate!

Have you ever tracked your nutrients? You might be surprised by what you find.

🥳How lucky are we! Last week Kiera Hinshaw Naturopath came to chat with the Masterclass for Mums. Her session, which foc...
16/06/2026

🥳How lucky are we! Last week Kiera Hinshaw Naturopath came to chat with the Masterclass for Mums. Her session, which focused on Moods, Energy and Hormones, was a beautiful blend of science, feminism and feminine energy. 💟🩷

☀️❄️Kiera stepped us through the seasons of our cycle, showing us how our hormones impact energy, and how to nourish our body with food, rest and movement across our cycle. To which many of the mums said – why aren't we taught this stuff in school? 💯💯

🧐The funding that goes into women's health research and women's brain research is staggeringly low – and yet, as Kiera pointed out, we're now 51% of the population.

🤕🫶During the session we also spoke about menstrual migraines, PMS and PMDD. Kiera reminded us that what many of us suffer through as our ‘normal’ - doesn't have to be. As a naturopath, Kiera shared lifestyle tweaks, foods and supplements that can be incredibly beneficial in supporting our hormone function, mood and energy.

💜💝This was such a beautiful hybrid session, and the mums online and in the Motherhood and Matrescence office certainly gained lots of insights. Thank you for helping us close the gap in women's health Kiera Hinshaw Naturopath!

Mandy x

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Airlie Beach, QLD
4802

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Wednesday 9am - 3pm

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