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Sanatio Naturopathy, Sydney (2026)

13/10/2026

Comment WOMBAT 🐨 and I’ll send you my supplement guide!

Acne along your jawline AND noticing your hair is thinning? 👀

Your androgens could be playing a role in BOTH.

These are 4 blood tests I’d be looking at:

🩸 Testosterone (total + free) — Even normal levels can cause problems if you’re particularly sensitive to androgens.

🩸 SHBG — Low levels can mean more free testosterone circulating. Insulin resistance is one possible driver.

🩸 DHEA-S — An adrenal androgen that can contribute to acne and hair thinning.

🩸 Fasting insulin — One of the most overlooked tests! Elevated insulin can lower SHBG and increase androgen activity.

And here’s the thing: you don’t necessarily need HIGH testosterone to experience androgen-related symptoms.

Same underlying driver. Two very different symptoms.

————————————-

👋 Hi, I’m Lindsay! I’m a degree-qualified naturopath with 18 years of clinical experience, specialising in acne, hormones and hair loss. I’m also on my own hair regrowth journey! I share what I’ve learnt in clinic to help women better understand what’s happening in their bodies.

12/10/2026

A few of my favourites 👇

🌿 Rhodiola — an adaptogen used to support the body’s response to stress and stress-related fatigue.

🌿 Ashwagandha — supports stress resilience, relaxation and sleep.

🌿 St John’s Wort — traditionally used to support mood and emotional wellbeing. This one has LOTS of medication interactions, so definitely not a DIY herb.

🌿 Magnolia — traditionally used for nervous tension, stress and relaxation.

🌿 Gotu Kola — traditionally used as a nervous-system tonic and to support cognition and mental stamina.

🍄 Medicinal mushrooms — depending on the mushroom, I use these for immune, stress and nervous-system support.

💤 Magnesium glycinate — supports normal nervous-system function, muscle relaxation and sleep.

🍵 L-theanine — promotes relaxation without necessarily making you sleepy.

And if I’m ALREADY getting that scratchy throat/run-down “ohhhh no” feeling:

🍊 Vitamin C — supports normal immune function.

🌸 Echinacea — traditionally used for immune support and may help reduce the duration/severity of some upper respiratory infections.

🌼 Elderflower — traditionally used for upper respiratory symptoms and colds.

🧪 Zinc — essential for normal immune function.

🫒 Olive leaf — traditionally used for immune support.

🐝 Propolis throat spray — my go-to for some local throat support when that scratchy feeling starts.

I use practitioner-only products, but these are some great, easily accessible examples.

IMPORTANT: More herbs does not = better.

Pics from a trip to Austria 🇦🇹

11/10/2026

🍎 Comment APPLE and I’ll send you my post-pill guide!

Coming off the pill? PLEASE don’t wait until your skin breaks out, your hair starts falling out and your periods go haywire.

Here are my TOP 10 things I’d do BEFORE stopping the pill. Ideally, start 3 months before.

1️⃣ Check your bloods. Iron, B12, folate, vitamin D and zinc, especially if deficiency is suspected.

2️⃣ Eat enough protein. Your body needs adequate nutrition to support healthy hormones and hair.

3️⃣ Get your bowels moving. Your gut plays a role in hormone metabolism and excretion.

4️⃣ Eat 25–30g of fibre. Oats, chia, flax, legumes and vegetables.

5️⃣ Support your microbiome. More plant diversity, polyphenols and fermented foods.

6️⃣ Address insulin resistance. Especially if acne or PCOS was an issue before the pill.

7️⃣ Get ahead of acne. Don’t wait for a full-blown breakout to investigate the triggers.

8️⃣ Prioritise sleep. Your hormones and blood sugar regulation depend on it.

9️⃣ Understand your cycle. Learn to recognise ovulation and track your periods.

🔟 HAVE A PLAN. If you had acne, PCOS or irregular periods before the pill, those symptoms may return.

And NO, you don’t need a 27-supplement post-pill detox. 🙄

You need good foundations and targeted support, not another expensive supplement stack.

———————————— 🤍

Hi, I’m Lindsay! 👋 I’m one of the Naturopaths at Sanatio, a degree-qualified Naturopath with 18 years of clinical experience.

Every day, I work with women struggling with stubborn acne, hormonal imbalances and post-pill breakouts, helping them understand what’s actually driving their symptoms rather than just putting another bandaid over them.

Because clear skin isn’t about throwing every supplement and skincare product at the problem. It’s about understanding YOUR body, addressing the underlying drivers and helping you finally feel confident in your skin again. ✨

09/10/2026

Is your acne HORMONAL or is it coming from your GUT? 👀

What if I told you it might be one, the other but often it’s both. And a few other things thrown in for good measure.

Acne is rarely caused by one thing.

Online, we love to put acne into neat little boxes.
Hormonal acne. Gut acne. Stress acne. 
But your body doesn’t work in neat little boxes.

Yes, hormonal fluctuations can contribute to breakouts.

Yes, gut inflammation, digestive issues and changes in the microbiome may play a role in some people.

Your acne might involve hormones.
It might involve your gut.
It might involve insulin resistance.

And more often than not, it’s a combination of contributing factors.

———————————————-

Hi I’m Lindsay, a degree-qualified Naturopath with 18 years of clinical experience. Every day, I work with people struggling with stubborn acne, helping them understand what’s driving their breakouts so they can stop guessing and finally feel confident in their skin again. ✨

08/10/2026

I’m constantly on the hunt for better, lower tox skincare, that are less reactive, more calming and actually make my skin feel GOOD.

After years of trying just about everything, I’m still changing things up and finding products I love.

And no, I didn’t throw out my Dior makeup. 😂

Yes, I use it.
Yes, I like it.
No, I’m not replacing perfectly good makeup just because it doesn’t score well on an app.

For now, it stays.

I’ve included the Yuka ratings because I think it’s a handy tool for looking more closely at ingredients.

But is Yuka perfect? Absolutely not. Its scoring system has limitations, and a low score doesn’t automatically mean a product is unsafe or toxic.

I’m a naturopath all about informed choices, not a purist. Limit what we can but don’t let it lead to health anxiety

I’m sharing what I actually use, not pretending my bathroom cabinet is a shrine to clean beauty. 💄

Tell me, what are you loving?

Ps thanks for the make up bag Em x

07/10/2026

You want the BEST supplement stack.

But are you actually doing the boring stuff first?

Before buying another “hormone balancing” supplement…
Are you actually eating enough fibre to support your gut, feed beneficial bacteria and help with normal hormone elimination?

Before blaming your hormones…
Are you starting the day with coffee, skipping lunch, surviving on a muesli bar and wondering why you feel like absolute rubbish by 3pm?

Before spending $$$ on a DUTCH test…
Are you sleeping 8 hours?
Eating enough?
Getting enough protein?
And consuming at least roughly 1900 calories — rather than chronically under-fuelling?

Before doing a “detox”…
Are you drinking enough WATER?
Eating fibre?
Pooing regularly?
Because your liver can do all the fancy conjugation it likes — you still need to actually eliminate the waste.

Before spending money on a microbiome test…
Are you eating 30+ different plant foods across the week?
Getting enough fibre?
Including fermented foods if you tolerate them?

Before reaching for an adaptogen for stress…
How are your boundaries?
Your relationships?
Your workload?
Your self-talk?
Are you saying yes to everything and then asking ashwagandha to pick up the pieces? 😂

I LOVE herbs.
I LOVE supplements.
I LOVE testing.

They are literally a huge part of what I do.

But they work alongside the foundations — they don’t replace them.

Sometimes we’re looking for the sexy, expensive, complicated answer when the body is screaming for food, sleep, water, fibre, movement, connection and a little less chaos.

Get your foundations right before running straight to the sparkly marketing promises, tests and supplements 🌿

06/10/2026

Comment WOMBAT 🐾 and I’ll send you my supplement guide.

Yes, these are at the higher end 😅 But when we’re serious about reducing shedding and supporting healthy hair growth, I don’t just want to see your results scraping into the “normal” range.

These are 4 blood tests I look at ALL the time with hair loss 👇

🩸 Ferritin
30 = good
40 = better
50+ = where I’m happier for hair
Some people may need closer to 70 depending on the bigger clinical picture.

💊 B12
350 = good
450–550 = better
600–700+ = a lovely result

B12 is important for healthy red blood cell production, DNA synthesis and rapidly dividing cells — all pretty important when we’re trying to grow hair.

☀️ Vitamin D
50+ = good
75 = better
Around 100–120 = where I’m generally very happy

Vitamin D plays an important role in normal hair follicle cycling, so low levels are something I absolutely want to pick up.

✨ Zinc
14 = good
15 = better
16 = great

Zinc is involved in hair follicle function, keratin production and normal hormone metabolism. And I’m ALWAYS looking at zinc alongside copper — not blindly supplementing it.

These aren’t pathology “reference ranges”. They’re the levels I’m generally looking for clinically when someone comes to me with hair loss — and context matters.

Because you can be told your bloods are “normal” and still have nutrients sitting at the very bottom of the range.

And PLEASE don’t start smashing iron, zinc or vitamin D just because your hair is falling out. Test first. Supplement what YOU actually need.

05/10/2026

ALDI buys I actually rate… and Yuka agrees 😂🛒

A few of my favourites from this shop and WHY I’m buying them:

• Chef’s Bone Broth — 10g protein. Such an easy way to sneak a little extra protein into soups, sauces, casseroles or just drink it warm.

• Oh So Natural Green Tea — cheap, simple and a great source of polyphenols including catechins like EGCG. 🍵

• Oh So Natural Coconut Crunch — a good little crunchy snack with a relatively simple ingredient list. Sometimes you just want a snack

• Asia Green Garden Green Curry Paste — an EASY dinner starter. Add coconut milk, loads of veg and your protein and dinner is basically done.

• Little Spoon Mango Sorbet — because dessert is allowed to just be dessert 🥭 Not everything needs to be high protein, sugar-free and medicinal.

• GF Buckwheat Spirals — a handy gluten-free pasta alternative and something different from the usual rice/corn GF pastas.

• Ocean Rise Yellowfin Tuna in olive oil — convenient protein + I’ll always choose olive oil over vegetable/seed oils where I can. Although gahhh… yellowfin and sustainability 🌏 Something I’m conscious of and wouldn’t be eating every day.

• Organic dates — fibre, potassium, polyphenols and SO good with nut butter. Check the country of origin if, like us, you choose not to purchase Israeli dates as part of BDS.

• Organic golden berries — tart, chewy, a little bit different and a source of fibre and plant polyphenols.

Nothing revolutionary here.

Mostly whole foods, some genuinely useful pantry staples and a few convenience foods that make feeding a family easier.

And no, I don’t live and die by Yuka 😂 An app score doesn’t tell you whether a food is “healthy” or “unhealthy”, and nutrition is far more nuanced than that.

BUT I do think it can be handy for a quick look at ingredients and what’s actually in some of the packaged foods you’re buying.

What have you found at ALDI lately that I need to try? 👇

04/10/2026

Why am I finding bacteria from your MOUTH on your stool test? 🦠

It sounds alarming, but it isn’t automatically a problem.

You swallow oral bacteria all day, every day. So seeing some oral-associated bacteria in the gut can be completely expected.

What gets my attention is when certain bacteria are showing up at higher levels alongside things like:

• bloating
• constipation
• gut inflammation
• low microbial diversity
• reflux or digestive issues
• persistent acne or rosacea

Then I start asking WHY the gut environment might be allowing these bacteria to thrive.

I’m thinking about oral health and gum disease, stomach acid, gut transit time, diet, medications and the overall balance of the microbiome.

And this is where it can become relevant to your skin.

Gut dysbiosis and intestinal inflammation may contribute to wider immune and inflammatory signalling — which is why I’m rarely looking at persistent inflammatory skin issues as just a skin problem.

Important: finding Streptococcus, Fusobacterium, Veillonella or other oral-associated bacteria in stool does NOT mean:

“Oral bacteria = acne.”

It’s one piece of a much bigger puzzle.

But if you have stubborn acne or rosacea AND gut symptoms? 🧩

It’s a clue I’m paying attention to.

Sometimes the next place we need to look for answers to your skin is nowhere near your face.

04/10/2026

Everything I did to support my gut in Bali 🌴💩

I LOVE eating when I travel, and Bali is definitely not a place where I want to be scared of the food.

So rather than waiting until something went wrong, I started supporting my gut about a week before we left and continued while we were away.

This is what I packed 👇

🌿 Berberine
Berberine has antimicrobial and antisecretory activity and has been studied in humans with infectious diarrhoea caused by ETEC. This research is around treatment rather than prevention
PMID: 3549923

❤️ Pomegranate
I used pomegranate to support the beneficial bacteria in my gut. Research has shown pomegranate extract can increase Bifidobacterium and Lactobacillus and increase production of short-chain fatty acids
PMID: 20452076

🦠 Saccharomyces boulardii
I started SB500 at 2 capsules per day the week before traveling.

S. boulardii has actually been studied for the prevention of traveller’s diarrhoea, with both clinical trials and a meta-analysis showing a reduction in risk.
PMID: 8486328, 30278238

🧄 Garlic
Garlic contains prebiotic fructans and organosulfur compounds and has been researched for its effects on the gut microbiome. It also has antimicrobial action.
PMID: 31146458

🥛 Travalan
I took 1 before each meal. It contains hyperimmune bovine colostrum with antibodies that bind to certain strains of ETEC — one of the major bacterial causes of traveller’s diarrhoea. Human challenge trials found protection against ETEC-associated diarrhoea.
PMID: 21526980

I personally used practitioner-only products for most of these, but I’ve included some easy-to-access options in the carousel that you can find through pharmacies and health food stores.

And obviously supplements don’t make you bulletproof 😂

Food and water hygiene still matter, and if you develop significant or persistent diarrhoea, fever, blood in the stool, severe pain or signs of dehydration, that’s not the time to keep throwing supplements at it — get medical advice.

It’s the whole picture not just supplements but the changes to your environment and the stress of that

This is what I personally used, not a protocol for everyone. Berberine and some he

Sanatio Naturopathy

13/10/2026

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