Sophie T Nutritionist

Sophie T Nutritionist Personalised nutrition and functional testing.

Clinical Nutritionist (ATMS) at Mosman Integrative Medicine specialising in gut health, microbiome testing, food intolerances, histamine intolerance, oxalate sensitivity, fatigue and autoimmune conditions.

If you started a probiotic last week and already gave up because “it's not working” — you were never going to see result...
29/07/2026

If you started a probiotic last week and already gave up because “it's not working” — you were never going to see results yet.
Most research gives it 4–8 weeks before judging effectiveness. A bit of extra bloating in week one or two is a normal adjustment, not a red flag.
8 weeks. Mark the date, not the day after.

How does a probiotic actually help your gut? (Not “it's good bacteria” — the real mechanism.)A few things happen at once...
26/07/2026

How does a probiotic actually help your gut? (Not “it's good bacteria” — the real mechanism.)
A few things happen at once: tightening the junctions in your gut lining, calming an overly sensitive gut-pain response, and even influencing serotonin — which is exactly why gut health and mood are so tightly linked.
It's not magic. It's mechanism.

“Just take a probiotic” is not a treatment plan. Probiotics can genuinely help conditions like IBS — but the strain matt...
23/07/2026

“Just take a probiotic” is not a treatment plan.
Probiotics can genuinely help conditions like IBS — but the strain matters way more than the brand on the box. Some strains calm gut pain, some support regularity, some even influence mood through the gut-brain connection. A random servo probiotic isn't doing much of that.
Strain-specific, not shelf-specific. That's the difference.

You can't build immunity in the 3 days before you get sick.Most of us only think about immunity once we're already run d...
20/07/2026

You can't build immunity in the 3 days before you get sick.
Most of us only think about immunity once we're already run down. But real resilience is built on the boring days — the sleep you protect, the fibre you eat, the stress you manage, every day, not just during cold season.
What does your day-to-day immune support actually look like?

Stress doesn't just feel bad. It's quietly disarming your first line of defence.Chronic psychological stress has been sh...
17/07/2026

Stress doesn't just feel bad. It's quietly disarming your first line of defence.
Chronic psychological stress has been shown to lower secretory IgA — the antibody that patrols your gut and nasal passages, intercepting pathogens before they take hold. One of the most underrated immune levers out there, and barely talked about.
Managing stress isn't indulgent. It's immune support.
Research:
Engeland CG, et al. “Psychological distress and salivary secretory immunity.” Brain, Behavior, and Immunity. 2016;52:11-17.
https://pmc.ncbi.nlm.nih.gov/articles/PMC5841158/

Most Australians aren't hitting their fibre targets. Your immune system is paying for it.Fibre feeds the bacteria that t...
14/07/2026

Most Australians aren't hitting their fibre targets. Your immune system is paying for it.
Fibre feeds the bacteria that train your immune cells and protect your gut lining. Minimum target: 25–30g a day. The easiest way there isn't eating more — it's eating more variety. Research on over 10,000 people found that eating 30+ different plant foods a week was linked to meaningfully greater gut microbiome diversity than eating fewer than 10.
How many different plants did you eat this week? Genuinely count them — most people are surprised.
Research:
Fibre intake data: CSIRO, Gut Health & Weight Loss Report, 2019.
https://www.csiro.au/~/media/News-releases/2018/gut-health-to-tackle-obesity/1800623HBGutHealthWeightLossReportJan19.html
30 plants/week: McDonald D, et al. “American Gut: an Open Platform for Citizen Science Microbiome Research.” mSystems. 2018;3(3).
https://doi.org/10.1128/msystems.00031-18

Sleeping less than 7 hours a night? You might be tripling your risk of catching whatever's going around the office.In a ...
12/07/2026

Sleeping less than 7 hours a night? You might be tripling your risk of catching whatever's going around the office.
In a landmark study, healthy adults tracked their sleep for two weeks, then were deliberately exposed to a cold virus under quarantine. Those getting under 7 hours had nearly 3x the risk of developing a cold compared to those getting 8+.
Before you reach for another immune supplement — when did you last get a proper night's sleep?
Research:
Cohen S, Doyle WJ, Alper CM, et al. “Sleep Habits and Susceptibility to the Common Cold.” Arch Intern Med. 2009;169(1):62-67.
https://pmc.ncbi.nlm.nih.gov/articles/PMC2629403/

Everyone wants to “boost” their immune system this time of year. Here's the thing — it doesn't want a boost. It wants ba...
09/07/2026

Everyone wants to “boost” their immune system this time of year. Here's the thing — it doesn't want a boost. It wants balance.
Chronic stress, bad sleep, and an under-fed microbiome will wreck your immunity faster than any vitamin C shot can fix it. Around 70–80% of your immune tissue sits right next to your gut — so what you're feeding your gut bacteria is quietly training how well your immune system shows up all season.
The real “boost”? Same boring answer every time: sleep, fibre, and a gut that's actually looked after.

We spend a lot of time thinking about food.Protein. Fibre. Carbohydrates. Supplements.But one of the simplest indicators...
18/06/2026

We spend a lot of time thinking about food.
Protein. Fibre. Carbohydrates. Supplements.
But one of the simplest indicators of digestive health is something many people never pay attention to.
Their bowel movements.
Changes in bowel habits can provide valuable clues about gut microbiome health, hydration, fibre intake, digestive function and more.
You don't need to obsess over it.
Listen in.
Your body is providing feedback every day.
The question is whether you're noticing it.

Last week we talked about farting.This week, we're moving on to another topic that affects every single one of us but ra...
15/06/2026

Last week we talked about farting.
This week, we're moving on to another topic that affects every single one of us but rarely gets discussed openly...
Bowel movements.
Many people assume that if they are opening their bowels regularly, everything must be fine.
But frequency is only part of the story.
Let's talk about what healthy bowel habits actually look like.

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Sydney, NSW

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Monday 9am - 4pm
Tuesday 9am - 4pm
Wednesday 9am - 4pm
Thursday 9am - 4pm
Friday 9am - 5pm
Saturday 10am - 1pm

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+61448485679

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