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Elly Smith - Nutritionist, Telehealth Practitioner, Sydney (2026)

05/10/2026

October is Breast Cancer Awareness Month, and this is a topic very close to my heart. 💗

Those who have followed me for a while will know that my sister was diagnosed with breast cancer. She had NO family history. No reason to think this would become part of her life. I feel this is such an important thing to share. We can so easily feel reassured because something “doesn’t run in the family”. But most women diagnosed with breast cancer do not have a family history.

As her sister, I wanted to help in whatever way I could. And as a nutritionist, I spent time researching to better understand how we might reduce risk and support her health. Today, I want to share some of that with you here. ☺️

You know how much I love real, fresh, nourishing food, and understanding the WHY behind what we eat. More variety, more vegetables, enough fibre, nourishing fats… There is so much we can include in our meals to support our bodies. It doesn’t need to become another overwhelming list of things to get right. 🌿

And alcohol is something I really want more women to know about. Its connection with breast cancer is established, yet I don’t think it gets the attention it deserves. Drinking less can help reduce that risk. It is information I feel we should all have.

Of course, we cannot control everything. A diagnosis does not mean someone has eaten badly or done something wrong. But we can make time to look after ourselves, too. Book that appointment, have that change checked and ask questions.

We spend so much time caring for our families and the people we love. I hope this is a gentle reminder to give yourself some of that care, too. Your health deserves your time and attention. 🫶 xx

30/09/2026

This is a super easy and nourishing dinner… and a great way to use up the veggies left in the fridge. 🌿

I’ve used broccoli, cauliflower and carrot here. Give them a quick blitz, pop them into a baking dish and lay your chicken on top. Mix some bone broth and herbs with boiling water (I used parsley and thyme), then pour over, cover and bake.

Very little preparation, one baking dish, and dinner is underway! 👌

What I love about meals like this is how easily you can bring together a variety of whole foods… The chicken provides protein for maintenance and repair, while the vegetables bring fibre, vitamins, minerals and plant compounds. The herbs add another little layer of flavour and variety.
And all those lovely cooking juices stay in the dish, keeping everything moist and delicious.

Use what you have and make it your own. Some of my favourite family dinners begin with a look through the fridge and seeing what needs using up.

Simple, real food. This is the kind of nourishment I love. 🤍✨

28/09/2026

Why as a nutritionist do I talk so much about mental health?

Because the brain and body are always talking to each other, and digestion and nutrients are a big part of that conversation. When we go through something difficult or overwhelming, the body responds to protect us. Our heart may race, our muscles tense, and our attention turns away from digestion and towards anything that feels unsafe. That response has a purpose, but sometimes the body keeps listening for danger long after the difficult moment has passed… Digestion may feel unsettled, appetite can change, and sleep may become lighter. When someone is exhausted or overwhelmed, even preparing a nourishing meal can feel like one more thing they don’t have the energy for.

This is where my work as a nutritionist begins to intersect with mental health.

I want to understand what this person has been living through, how they are digesting food, what they’re able to eat, the quality of their sleep, and whether nutrient deficiencies are contributing to how they feel. Nutrients are essential to the brain and nervous system.

Sometimes my first job is simply to help someone…
🪷 To feel a little more supported.
🪷 To find meals that feel manageable.
🪷 To restore what may be missing.
🪷 To pay attention to digestion and sleep.
🪷 To recognise when they need support beyond nutrition, too.

We each have a different history, body and life that shapes what we need. And for me, paying attention to mental health is part of caring for the whole person. 🌿

24/09/2026

There is always a little competition in our house for the last of the beetroot vinegar… usually between my daughter and me. 😂

This is a red-hot favourite, and it’s sooo easy to make… 🙌

Boil the beetroots until tender. Once they’ve cooled, the skins slide off easily. Cut them into thick slices, place them in a jar, cover with apple c***r vinegar and pop the jar in the fridge. That’s it. We eat the beetroot with meals, then both make a claim for the delicious pink liquid at the end! 😂

As I shared in my last post, beetroot is one of my favourite foods for supporting the liver and overall digestive health. Its deep colour comes from betalains, plant compounds with antioxidant properties. Beetroot also contains betaine, which provides methyl groups used in methylation - one of the many processes involved in detoxification and production of neurotransmitters and hormones. 💜

This is a simple, delicious way to bring more support, nourishment and variety to the diet. 🫜

22/09/2026

Beetroot would have to be one of my favourite foods for supporting the liver, bile and overall digestion. 🫜

Not because it offers a quick “detox” or magically cleanses the liver. Our bodies are far more intelligent and complex than that. I love beetroot because it provides nutrients and plant compounds that support the work the liver is designed to do.

Our liver is constantly sorting through the substances arriving from the digestive system (and the entire body’s bloodstream). It transforms nutrients into forms the body can use, processes hormones, medications and alcohol, and prepares unwanted compounds for removal.

Bile is an important part of this process… made by the liver and stored in the gallbladder, bile helps us digest fats and absorb the fat-soluble vitamins A, D, E and K. It also provides a pathway for toxins, hormone metabolites and other substances to move from the liver into the digestive tract, where they can eventually leave the body. This is why healthy bile production, bile flow and regular bowel movements all matter. They are different parts of the same process.

So, where does beetroot fit into the picture?

Its rich red colour comes from betalains - plant pigments with antioxidant and anti-inflammatory properties that may help protect cells from oxidative stress. Beetroot is also naturally rich in betaine, a compound involved in methylation and healthy homocysteine metabolism. These pathways are closely connected to many of the liver’s everyday processing functions. Beetroot also supports regular bowel movements.

I use beetroot in many different ways… roasted, grated into salads, added to fresh vegetable juice, fermented into beet kvass or boiled and soaked in apple c***r vinegar (my favourite).

Beetroot is a beautiful example of how everyday food can nourish several connected systems within the body.

Small, consistent choices really do matter… especially when we understand the WHY behind them! 💜

15/09/2026

Creatine is having a well-deserved moment, particularly among women in their 30s, 40s and 50s. 🌿

For a long time, it was mainly associated with gyms, bodybuilders and athletic performance. But creatine has a much broader role in the body. It helps our cells rapidly recycle ATP - the energy they use to function. This is particularly important in tissues with high energy demands, including our muscles and brain. 🧠

During perimenopause and beyond, maintaining muscle mass, strength and healthy brain function becomes increasingly important. Creatine may be one helpful part of that bigger picture, alongside resistance training, adequate protein, nourishing food and sleep.

But there is another fascinating side to creatine that receives far less attention…

Our bodies make creatine naturally using amino acids. To complete that process, the body adds something called a methyl group. This happens through methylation - a small chemical process constantly taking place throughout the body. Methylation is involved in regulating gene expression, producing and processing neurotransmitters and hormones, building healthy cell membranes and processing homocysteine. 🔄

Making creatine is one of the body’s largest users of these methyl groups.

When we obtain enough creatine through food or supplementation, the body may not need to manufacture as much itself. This may reduce the methylation work required for creatine production, leaving more capacity for methylation’s many other jobs.

This doesn’t mean creatine will “fix” poor methylation - our physiology is far more complex than that. But it beautifully demonstrates how nutrients, energy production and biochemical pathways are connected.

Creatine is naturally found in animal foods, particularly red meat, poultry and fish. For those who supplement, creatine monohydrate is the most researched form, with 3-5 grams daily commonly used by healthy adults. 🥩🐟

The body never works in isolated parts… Everything is connected. 🌱

10/09/2026

When I look back, there are two moments that really stand out as the beginning of my love for food, nutrition and the human body… 🌱

The first was when the Life Education caravan came to our primary school. Something in my young (undiagnosed ADHD) brain completely lit up that day. I remember being shown the digestive system and having someone explain where our food went, how the body used it and how different foods could affect our health. I was absolutely fascinated… I didn’t want the lesson to end. 😂

I wanted to know which foods were “healthy.” I wanted to understand what they actually did inside the body. I wanted to know HOW it all worked and WHY it mattered.

The second moment came in my twenties, when I met Tony Mazzei - affectionately known as “the Compounding King.”
Tony introduced me to methylation and some of the many biochemical pathways within the body. He helped me begin to understand how these pathways can influence the way we process nutrients, make neurotransmitters, hormones and respond to the world around us and how they may be connected to mental health and autism spectrum conditions. Once again, my brain lit up. 💡

These two photos were taken many years apart, but when I look at them now, I can see the same curiosity running through both. That curiosity is still at the heart of how I work today. I don’t want to simply put a label on someone’s symptoms or tell them what to eat without helping them understand the reason behind it. I want to look at the whole person and ask what their body may be trying to communicate.

What is happening with digestion, nutrient absorption, gut health, blood sugar, hormones, inflammation, genetics and the nervous system? How might these pieces be connected? 🤔

I still find the human body completely fascinating. The more I learn, the more I realise how much there is still to understand.
But perhaps that is what I love most about this work.

There is always more to explore and more connections to make. 🌿

06/09/2026

It feels like perimenopause has become the answer to almost everything a woman in her 40s experiences. 🌿

Exhausted - Anxious - Flat - Foggy - Overwhelmed… “It’s perimenopause.”

And yes, sometimes it absolutely is. Perimenopause is very real, and I think it is wonderful that women are finally talking about it more openly and having their symptoms recognised. But I also think we need to be careful not to blame everything on hormones and stop asking questions. Because what else might be going on?

🪻 Has she experienced years of heavy periods that have slowly depleted her iron stores?

🪻 Could low iron be contributing to her exhaustion, anxiety, low mood, brain fog, poor concentration, or even affecting her thyroid function and ability to cope with stress?

🪻 Is she actually absorbing the nutrients she needs? Low stomach acid, long-term use of acid-suppressing medication, gut issues and inflammation can all interfere with nutrient absorption.

🪻 We also need to look at thyroid function, diet, gut health, hormonal contraception and other medications. It can all be part of the picture.

None of this means perimenopause isn’t playing a role. Hormonal changes can have a significant impact on how a woman feels. But sometimes it isn’t just perimenopause. It might be…

👉 Perimenopause and low iron.
👉 Perimenopause and poor nutrient absorption.
👉 Perimenopause and thyroid dysfunction.
👉 Perimenopause and a body that has been running on empty for far too long.

These things can create similar symptoms, or make the hormonal transition feel so much harder than it needs to. This is why I believe we need to look at the whole woman and remain curious about what her body may be trying to communicate.

Dive a little deeper into the WHY…. What is driving the symptoms? What is making them worse? And what does her body actually need to feel supported again?

Because when we find and address what is happening underneath the symptoms, women can feel so much better. 🤍✨

26/08/2026

When we think about anxiety, we naturally think about what is happening emotionally or psychologically. But the physical feeling of anxiety can sometimes have other physiological factors contributing to it too. And histamine is a really interesting example of this… Most of us think of histamine as an allergy chemical, something associated with sneezing, itching and hives. But histamine does SO much more than this.

It acts as an important chemical messenger throughout the body and, within the brain, is involved in wakefulness, alertness and arousal. 🧠

Mast cells can release histamine along with a number of other chemical mediators, creating symptoms such as:

• Racing heart or palpitations�• Flushing or feeling suddenly hot�• Dizziness�• Headaches or migraines�• Nasal congestion�• Digestive upset or sudden diarrhoea�• Hives or itching�• Breathlessness

Some of these physical sensations can feel very similar to anxiety or panic. Which is why I think it is important that we don’t always stop at the symptom…

WHY is the body responding this way?

Something I spoke about in my recent plant food sensitivity talk is that histamine sensitivity can also be very individual. Histamine naturally occurs in the body, but it can also build up in foods through fermentation, ageing, curing and storage. This is why foods such as aged cheeses, cured meats, w**e, kombucha, fermented vegetables and even leftovers can be problematic for some people.

Our bodies also have systems for breaking histamine down, including an enzyme called DAO, which is particularly important within the gut. If someone appears to be struggling with histamine, I want to know what might be affecting that balance.

What is happening within the gut?�Is there intestinal inflammation or dysbiosis?�Could there be increased histamine production?�Is histamine being broken down effectively?�Are hormones, alcohol, medications or nutrient status contributing?

🧩 This is where we start connecting the dots…. Because sometimes what we call the problem is actually the body communicating that something further upstream needs our attention.

There is always a WHY. 🌿

24/08/2026

Friday’s Turning Food into Medicine workshop was so much fun. 🤍

Such a lovely group of people, genuinely interested in learning more about how simple changes to the way we choose and prepare our food can have a powerful impact on our health.

We talked about the HOW and the WHY behind some of my favourite therapeutic foods… from meat stock and fermented foods to cultured dairy and other traditional preparation methods… and there was some taste testing along the way! 🌿

One of the things I really wanted people to take away from this workshop is that using food therapeutically doesn’t have to be complicated. Sometimes it’s simply about understanding why we prepare a food in a certain way, what it provides the body, and then finding realistic ways to bring those foods into everyday family life.

A huge thank you to the wonderful team at Holixir for continuing to open their beautiful space to me and making these free community workshops possible. I have absolutely loved running them. 🤍

And… we have one more free community workshop to go! ✨

For our final workshop, we’re moving into an area I am incredibly passionate about… mental health and the gut-brain connection.

We’ll explore HOW and WHY the food we eat can influence our mental wellbeing, including the relationship between the gut, nutrient status, blood sugar, inflammation and the production of the chemical messengers involved in mood, focus and how we feel.

I also have a surprise guest speaker joining me to share some practical tools we can use to support and regulate the nervous system, bringing together the nutritional and nervous-system sides of mental wellbeing.

More details coming very soon. 🤍

Elly Smith - Nutritionist

05/10/2026

30/09/2026

28/09/2026

24/09/2026

22/09/2026

15/09/2026

10/09/2026

06/09/2026

26/08/2026

24/08/2026

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