Dr Andrea Robertson - Osteopath, Naturopath, Nutritionist

Dr Andrea Robertson - Osteopath, Naturopath, Nutritionist Women's health, simplified
Osteopath | Naturopath | Nutritionist
https://www.andrearobertson.health
Host of:

508 calories a day. Eaten without intentionally choosing to, without noticing, and without feeling any fuller.󠀠Kevin Hal...
10/09/2026

508 calories a day. Eaten without intentionally choosing to, without noticing, and without feeling any fuller.
󠀠
Kevin Hall and his team at the National Institutes of Health published this study in Cell Metabolism in 2019, and I think it is one of the most important nutrition studies of the last decade.
󠀠
They admitted twenty adults to a research ward where every single thing they ate could be measured. They did two weeks on an ultra-processed diet, two weeks on an unprocessed diet, in random order.
󠀠
And this is the clever part. The two diets were matched for presented calories, for energy density, for protein, carbohydrate and fat, for sugar, for sodium and for fibre. On paper they were the same. People could eat as much or as little as they liked.
󠀠
On the ultra-processed diet, they ate an extra 508 calories a day. They gained just under a kilogram in two weeks. On the unprocessed diet, they lost just under a kilogram.
󠀠
Here is why I am bringing it into an episode about meal planning. That gap is not a knowledge problem. Nobody in that study was confused about which food was which. The gap opens because of what is available and what is easy at the moment of eating.
󠀠
And the single biggest determinant of what is available and easy in your house on Wednesday night is what you decided on Sunday.
󠀠
I go through the whole system in episode 14 of my podcast, Nourish, Heal & Rise. Listen or watch on Apple, YouTube or Spotify, or visit www.andrearobertson.health/podcast/14
󠀠
Andrea x
󠀠
Dr Andrea Robertson
Osteopath | Naturopath | Nutritionist

09/09/2026

Think of your gut microbiome as a garden. What grows in it depends on what seeds you keep putting in the soil.
󠀠
If you eat the same six meals, you grow something small and predictable - your gut microbiome becomes less diverse, which is not great. Feed it 30 different plants across a week, and something much more interesting and much more resilient takes root. This is where you get a beautifully diverse gut microbiome, which is what we want for our long term best health.
󠀠
To get variety when I was meal planning in the past, I used to flick through two or three recipe books just looking at the pictures, picking a couple of meals from each that felt right that week. Then I'd pull out a piece of paper, write Monday to Sunday down the left side, and build the week from there. No creativity needed in the moment. I'd get variety, naturally, just from flicking and picking different recipes from my books.
󠀠
But here's what's changed: you don't have to do it the old-fashioned way anymore. In my latest podcast episode, I'm sharing how I do both methods - the pen-and-paper approach that still works beautifully, and the AI custom GPT meal-planning bots I've built that do the heavy lifting for you.
󠀠
Listen or watch on episode 14 of my podcast, Nourish, Heal & Rise on Apple, YouTube or Spotify at www.andrearobertson.health/podcast

Andrea x
󠀠
Dr Andrea Robertson
Osteopath | Naturopath | Nutritionist
󠀠

Twelve weeks is twelve weeks.󠀠Start Monday 14 September and you finish Monday 7 December. Start Monday 21 September, you...
08/09/2026

Twelve weeks is twelve weeks.
󠀠
Start Monday 14 September and you finish Monday 7 December. Start Monday 21 September, you finish 14 December. Start Monday 28 September, you finish 21 December.
󠀠
Picture that for a second...
You arrive at December having already done the work. Not planning to start something. Not writing the same list you wrote last January and the January before it. Through it, finished, feeling different in your own body before the year ends.
󠀠
That is the 12 Week Whole Health Solution. 500+ women have been through it. Twelve weeks of structure, testing, real food and weekly support, with my team and I beside you the whole way.
󠀠
If you have been circling this one for a while, this is the month where the timing really works in your favour.
󠀠
The first step is a complimentary Discovery Call. We talk about what is actually going on for you, and whether this is the right fit. No pressure either way.
󠀠
Book your complimentary Discovery Call: www.andrearobertson.health/whs
󠀠
Andrea x
󠀠
Dr Andrea Robertson
Osteopath | Naturopath | Nutritionist

Thirty different plant foods a week. Not thirty serves. Thirty different ones.󠀠It sounds impossible until you start coun...
31/08/2026

Thirty different plant foods a week. Not thirty serves. Thirty different ones.
󠀠
It sounds impossible until you start counting properly.
󠀠
Herbs count. Spices count. Nuts, seeds, wholegrains and legumes all count. A handful of mixed seeds on your porridge is four plants before breakfast is finished. The parsley and the paprika count. So does the tin of chickpeas.
󠀠
Most women I say this to get to about twelve when they first count, and are somewhere near thirty within a fortnight without changing very much at all. It is mostly a matter of variety rather than volume.
󠀠
Aim for these two specific things to build in.
󠀠
→ Cruciferous vegetables, daily. Broccoli, cauliflower, cabbage, kale, rocket, brussels sprouts, bok choy. These are the ones that support how your body clears oestrogen, which matters a great deal through a transition where your oestrogen is swinging.
󠀠
→ Fermented foods, introduced carefully. Have a tablespoon of sauerkraut, not a jar of it. Go slowly. Too much too fast is exactly why so many people decide fermented foods do not agree with them, when where they went wrong, is they went from none to lots in a week.
󠀠
Your gut microbiome is one of the five systems that shifts through perimenopause. Of all five, this is the one you can start on tonight, with whatever is already in your fridge.
󠀠
Episode 13 of my podcast, Nourish, Heal & Rise, covers all five systems that shift during perimenopause, so eat more plant foods, and then go listen to my podcast!
󠀠
Listen or watch on Apple, YouTube or Spotify, or visit www.andrearobertson.health/podcast/13
󠀠
Andrea x
󠀠
Dr Andrea Robertson
Osteopath | Naturopath | Nutritionist
󠀠

30/08/2026

Perimenopause is not something you’re supposed to simply grit your teeth and survive.
󠀠
When your body starts changing in your 40s, it can feel incredibly confusing.
󠀠
The weight that suddenly won’t shift.
The energy you used to have disappearing.
Sleep changing.
Brain fog.
Mood changes.
Inflammation.
A body that suddenly doesn’t seem to respond the way it used to.
󠀠
It’s very easy to start thinking…
󠀠
“What is wrong with me?”
󠀠
But what if, instead of fighting your body, you actually understood what it was asking for?
󠀠
Perimenopause affects far more than your reproductive hormones. Changes across your metabolic, nervous, musculoskeletal and other body systems can influence how you feel during this transition.
󠀠
And when you understand those changes - and deliberately support your body through them - perimenopause can become a time of recalibration rather than decline.
󠀠
That’s the shift I want more women to experience.
󠀠
From feeling like your body has turned against you…
to finally feeling like you understand the instructions you were never given.
󠀠
You don’t have to spend your 40s feeling like your body has suddenly turned against you.
󠀠
Understanding why things are changing - and knowing what you can do to support your body - can completely change the way you experience this decade.
󠀠
That’s what I teach inside my 12-Week Whole Health Solution.
󠀠
I help women 35+ end the cycle of dieting with a simple, science-backed approach to sustainable weight loss, better energy, lower inflammation and long-term health.
󠀠
And if you start now, you can complete your 12 weeks before Christmas.
󠀠
Imagine arriving in December feeling like a whole new, healthier version of yourself - instead of waiting until January to start all over again.
󠀠
Visit my website and book in a Discovery Call with me: www.andrearobertson.health/whs
󠀠
Andrea x
󠀠
Dr Andrea Robertson
Osteopath | Naturopath | Nutritionist
󠀠

Renee came to me waking at three most nights, with an anxiety she could not explain and had not had before. She had been...
28/08/2026

Renee came to me waking at three most nights, with an anxiety she could not explain and had not had before. She had been living like that for over a year.
󠀠
We did not chase her hormones. We worked the systems underneath them.
󠀠
Protein-rich structure through her meals. Cruciferous vegetables and fermented foods built into her week. Magnesium in the evening, and a wind-down routine she committed to rather than just thought about.
󠀠
Over about four months, the 3 a.m. wake-ups became the exception rather than the rule.
󠀠
Her anxiety did not vanish entirely. But the intensity dropped enough that she described feeling like herself again for the first time in over a year.
󠀠
That is what this looks like when it works. Not the disappearance of every symptom. A real return of capacity, resilience, and the sense that your own body is on your side again.
󠀠
That work is what the 12 Week Whole Health Solution was built for, because perimenopause rarely responds to a single change in isolation. It responds to all five systems being addressed together, over months.
󠀠
Start Monday 21 September and you finish Monday 14 December. Through it, and feeling different, before December arrives.
󠀠
The first step in getting started is booking in a complimentary Discovery Call with me.
󠀠
Book in here: www.andrearobertson.health/whs
󠀠
Andrea x
󠀠
Dr Andrea Robertson
Osteopath | Naturopath | Nutritonist
󠀠

27/08/2026

If your body has started changing in your 40s despite feeling like you haven't changed anything, please know that simply eating less and exercising more isn't always the answer.
󠀠
I help women 35+ end the cycle of dieting with a simple, science-backed approach to sustainable weight loss - while improving energy, reducing inflammation and supporting metabolic health.
󠀠
It's exactly what we work on in my 12-Week Whole Health Solution.
󠀠
Start now and you'll be finished before Christmas. 🎄
󠀠
Imagine heading into December already feeling healthier, stronger and more in control of your body - rather than promising yourself you'll deal with it in January.
󠀠
Visit my website and book in a Discovery Call with me: www.andrearobertson.health/whs
󠀠
Andrea x
󠀠
Dr Andrea Robertson
Osteopath | Naturopath | Nutritionist

27/08/2026

The habits you build in perimenopause aren’t just about getting through perimenopause.
󠀠
They may shape how well you live for the next 30 - 40 years.
󠀠
Because what you do in your 40s and 50s can have a profound impact on your future:
󠀠
✨ Your muscle and strength
✨ Your bone health
✨ Your metabolic health
✨ Your brain and cognitive health
✨ Your mobility and independence
✨ And ultimately, how well you feel as you age.
󠀠
This is why I want us to stop looking at perimenopause as simply a collection of symptoms we need to “fix.”
󠀠
It’s an opportunity to build the foundations for the woman you want to be at 60, 70, 80 and beyond.
󠀠
And you don’t need to wait until January to become her.
󠀠
I help women 35+ end the cycle of dieting with a simple, science-backed approach to sustainable weight loss - while improving their energy, reducing inflammation and building habits that support their long-term health.
󠀠
My 12-Week Whole Health Solution is about exactly that.
󠀠
And if you start now, you can be finished before Christmas - heading into December feeling like a whole new, healthier version of yourself.
󠀠
Not another January resolution. You'll already be there!
󠀠
👉If you’d like to know more about the 12-week program visit my website and book in a discovery call with me: www.andrearobertson.health/whs
󠀠
Andrea x
󠀠
Dr Andrea Robertson
Osteopath | Naturopath | Nutritionist

If your nervous system is the system running the show through perimenopause, and in most women it is, here is where I st...
25/08/2026

If your nervous system is the system running the show through perimenopause, and in most women it is, here is where I start.
󠀠
→ Magnesium bis/glycinate, in the evening. A twelve-week supplementation study in perimenopausal women specifically found improvements in sleep quality, cognition and psychological wellbeing. Glycinate or Bisglycinate is the form I prescribe most often, because it is well absorbed and specifically supportive of sleep.
󠀠
→ Protect your morning light and reduce your evening light. This sounds almost too simple to be worth mentioning. Circadian rhythm regulation directly influences cortisol's daily pattern, and a disrupted rhythm is one of the most common and most fixable contributors to that wired-but-exhausted feeling.
󠀠
→ Be honest about caffeine and alcohol. Both place additional demand on an already taxed HPA axis, which is your three stress organs working together. Wine carries a histamine load on top of that, so for some of you it is two problems in one glass. Alcohol is also a hepatotoxin, a liver toxin. Not ideal at a time when your liver is already working hard on hormonal changes.
󠀠
→ Add movement that calms, not only movement that challenges. Alongside your resistance training, build in walking outdoors, gentle stretching or breathwork. The goal is not simply more exercise. It is the right balance between what builds you up and what settles you back down.
󠀠
And then the one nobody schedules. Genuine downtime. Not sleep, and not scrolling. Actual unstructured recovery.
󠀠
I want to be direct about that last one, because it matters more than any supplement I could recommend.
󠀠
We address this, plus all other perimenopause and menopause symptoms and drivers in my 12 Week Program which is designed to help women find their best health and body composition. Book in a complimentary call with me to see if the program is the right fit for you. https://www.andrearobertson.health/whs
󠀠
Andrea x
󠀠
Dr Andrea Robertson
Osteopath | Naturopath | Nutritionist

Too tired to think straight at three in the afternoon. Wide awake at three in the morning.󠀠Both of those, in the same bo...
24/08/2026

Too tired to think straight at three in the afternoon. Wide awake at three in the morning.
󠀠
Both of those, in the same body, on the same day. And most women describe it to me almost apologetically, as though it must be something they are doing wrong.
󠀠
There is a reason it happens, and it is not simply getting older.
󠀠
Your cortisol runs on a daily rhythm. Think of it as a curve rather than a level. It should be highest in the morning, which is what gets you out of bed, and lowest at night, which is what lets you fall asleep and stay there.
󠀠
Through perimenopause that curve loses its shape. So the energy turns up when you need to be asleep, and vanishes when you need to be working.
󠀠
Here is the part I want you to hold onto. Circadian rhythm regulation directly influences that daily cortisol pattern. A disrupted rhythm is one of the most common contributors to the wired-but-tired feeling, and it is also one of the most fixable things on the list.
󠀠
Not the only one. This week on episode 13 of my podcast, Nourish, Heal & Rise, I go through all five systems that shift through perimenopause, and what to actually do about each of them. This episode goes live on Wednesday morning.
󠀠
We look at your blood sugar. Your gut. Your inflammation. Your histamine load. And your nervous system.
󠀠
Education is the first step, however a personalized approach is what makes lasting change. We do exactly this in my 12 Week Program which is designed to help women find their best health, for the long term. Book in a complimentary call with me to see if the program is the right fit for you. https://www.andrearobertson.health/whs
󠀠
Andrea x
󠀠
Dr Andrea Robertson
Osteopath | Naturopath | Nutritionist
󠀠

Address

Adelaide, SA

Website

Alerts

Be the first to know and let us send you an email when Dr Andrea Robertson - Osteopath, Naturopath, Nutritionist posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category