Catherine Lilburn - Herbalist

12/10/2026

🌿 A deeper dive into gut health

Naturopathic medicine has long recognised the importance of gut health, and it's exciting to see how much modern research is revealing about the extraordinary world of our gut microbiome and its influence on our overall wellbeing.

I'm happy to share that I've completed my Certified Healthy Gut Practitioner training with Dr Jason Hawrelak at the Microbiome Restoration Center.

The course was an intensive exploration of naturopathic and functional medicine approaches to gastrointestinal conditions, including IBS, SIBO, inflammatory bowel disease, diverticular disease, microbial issues, food sensitivies and constipation, with plenty of deep dives into probiotics, prebiotics and the microbiome.

There were many four-hour Q&A marathons! But the learning was fascinating, practical and immediately relevant to my clinical work.

After almost 30 years in practice, one of the things I still love most about herbal & naturopathic medicine is that there is always more to discover.

And the more we understand about the gut, the more we appreciate just how interconnected our health really is. 🌱

07/09/2026

Spring always feels like a season of renewal 🌸

In Traditional Chinese Medicine, spring is associated with the Liver and with movement, growth & flow. A lovely reminder to support the body as we shift out of winter into the more active season.

Spring can be a time of allergies & sinus symptoms and can be a time to think about immune modulation, inflammation and sinus support.

I love using spring as a gentle health reset:
🌿bring more fresh greens and seasonal veggies like asparagus & snow peas onto your plate
🌿get outside and move more
🌿 support your digestion and healthy liver function
🌿 check in on energy, sleep & stress
🌿 get on top of seasonal allergies before they become overwhelming

A new season can bring new habits, more movement, better nourishment, renewed energy & a fresh sense of what the body is capable of.

And spring can bring flowers. Lots of them, here's a selection of some of my favourites! 🌸

22/07/2026

13/05/2026

Sometimes the year unfolds differently to what we imagine.

And sometimes life places an unexpected speed bump in our path, figuratively and quite literally in my case ... A few weeks ago, while riding my bike through a car park, I hit an unmarked speed bump and fell abruptly, fracturing my patella (kneecap) in 4 places. Safe to say, this wasn’t part of my plans for 2026!

As someone who is very active, being forced to slow down has been quite challenging. But it has also been a reminder that healing requires patience, trust and time.

Having experienced a major knee injury six years ago, I know recovery is rarely linear. Some days feel encouraging, others frustrating. But I also know the body has an incredible capacity to heal when we support it gently and consistently.

I’m incredibly grateful to my family and friends for their support. I'm also really grateful that I work from home and have been able to continue supporting my patients while recovering.

Alongside crutches (initially), a full leg brace for 6 weeks and rehabilitation, I’ve been focusing on the foundations that support healing:

🌿 Traumeel in the acute phase
🌿 healing herbal medicines
🌿 nourishing food
🌿 collagen powder
🌿 vitamin C
🌿 zinc
🌿 vitamin D
🌿 meditation, visualisation & rest

One unexpected gift in all of this has been the opportunity to slow down enough to immerse myself more deeply in my gastrointestinal studies with Dr Jason Hawrelak, which is already adding to my practice.

Sometimes life throws us obstacles, but maybe they're unexpected pauses that remind us to move forward with greater awareness and appreciation for our health 🌿

16/02/2026

There is a lot of conversation about ageing well right now, especially amongst the longevity bros.

Cold plunges. Continuous glucose monitors. Advanced biomarker testing.

Some of it is useful.
But much of it wasn’t designed with midlife women in mind.

Peri- and menopause are profound physiological transitions, involving the brain, the nervous system, metabolism, bone, muscle and immune regulation.

They are not simply a hormone problem.

In clinic, I rarely begin with supplements.

I begin with foundations:

How are you eating?
Are you protecting your muscle?
Are you sleeping?
How regulated is your nervous system?
Are you allowing space for mindfulness, stillness, connection?

Only once those pieces are steady do we layer in herbal medicine, targeted nutrients, or hormonal support.

Ageing well isn’t about doing more.
It’s about doing what matters, consistently.

And perhaps most importantly, it’s about women supporting women through this stage with honesty and wisdom.

If you’re in this season and feeling overwhelmed by conflicting advice, come back to the foundations.

The body responds beautifully to steadiness.

Cath 🌿

05/01/2026

💫 Setting intentions for 2026 💫

As we step into a New Year, you may feel the pull to set resolutions, but what if we shifted the focus to intentions instead?

Intentions aren't about pressure or perfection. They're about direction, choosing how we want to feel, grow and love each day. The Insight Timer 2026 Intention Challenge is a great reminder that meaningful change begins with awareness & small, consistent steps.

While walking this morning I enjoyed a conversation between Peter Attia and James Clear (Atomic Habits) on The Drive podcast that explored how lasting change comes from systems and not willpower. Tiny habits done daily compound into something powerful over time.

You could look ahead and ask:

🌿 What values or feelings do I want to guide this year?

🌿 What small habits can support these intentions?

🌿 What brought me genuine joy in 2025 and is there anything that took this joy away?

🌿 What's one word that captures the essence of 2025 & is there a word for 2026?

My word for 2026 is Clarity, what's yours if you'd like to set one?

Wishing you a happy and healthy 2026!

01/12/2025

🌿 December already!

It’s hard to believe we’re in the final weeks of 2025, isn’t it!?

Just a quick note to let you know that my final day of consultations will be Thursday 18th December. I will be returning to work on Tues 6th January.

Please send through any herb or supplement orders by Monday 15th December.

Wishing everyone a happy festive season & a relaxing summer break ☀️

Cath x

07/10/2025

🧬 Thinking about DNA testing?

It’s becoming more common in wellness and integrative medicine & I just had my DNA tested. But it’s not for everyone.

A simple saliva or blood spot test can reveal how your body handles nutrients, stress, hormones and detoxification.

There are good options available - including myDNA, smartDNA, and DNA Life - each with a slightly different focus and price point.

When interpreted thoughtfully (and not as absolute truth), DNA testing can be incredibly empowering, helping you understand your biology and tailor your health plan more precisely.

It’s not about chasing perfection - it’s about knowledge, awareness, and empowerment. 💫

27/08/2025

✨ While travelling recently, I was reminded how food is deeply connected to health, culture, and community. The Mediterranean diet is more than a way of eating – it’s a lifestyle that nurtures long-term wellbeing.

Here’s why it’s so powerful for health:

🥗 Plant-rich – abundant vegetables, legumes, wholegrains, nuts, and seeds.

🫒 Healthy fats – extra virgin olive oil and omega-3 rich fish support heart and brain health.

🌿 Herbs & spices – not just flavour, but powerful antioxidants and anti-inflammatory allies.

🍷 Mindful enjoyment – meals are slow, social, and savoured.

💖 Proven benefits – studies link this way of eating with reduced risk of heart disease, diabetes, cancer, and improved longevity.

Healing often begins at the table – through nourishment, joy, and connection.

05/08/2025

I am back in the clinic working after the ICNM conference & a couple of weeks travelling through some beautiful places around the Mediterranean.

It’s always fun to see what is on offer in pharmacies & markets & grand bazaars overseas. There are different supplements available & difference combinations of ingredients in pharmacies.

But there are also herbs that pop up all over the world in supplements & markets. Some favourites like turmeric, saffron, lavender, chamomile & medicinal mushrooms. Timeless ingredients that have survived & thrived over centuries of use to support our health & healing 🌿