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I follow a woman in the UK, @the_independant_mama. She’s really cool and interesting, and she’s trying to change the social narrative around single motherhood. A few weeks ago she started wearing a hat that says ‘Single Mum’ on it, just to see how the world would react. It’s a social experiment.

Immediately I thought, that’s cool, I want to do it too. I messaged her and asked if I could join her. She said yes, and I ordered a cap on the spot. A couple of weeks later, I finally got it embroidered.

What started as a social experiment, to see how other people interacted with me while wearing it, has actually turned into something else: I’m confronted by how I interact with the world in it.

Firstly, I made the decision to only wear it when was alone. It wouldn’t be safe to wear it with my child, safe for her.

Yesterday I was verbally accosted in the street by a person. Mental health issues were at play, and I’m not sure whether the hat was the trigger or just a person walking past was. But on the next block, on a busy thoroughfare, my steps were more uneasy. Sitting on the tram into the city, I felt even more uneasy. When I got into the city for a conversation with Myf Warhurst, my nervous system finally settled. I was with my people, I was safe.

I started wearing this because of a mum I’ve known a long time. We met when our kids were in kinder. She told me just last week that I was the reason she became a single mum, that she saw me doing it and thought, I could do it too.

I want people to see me. I want to be this person. I want to be strong and brave, to start conversations, to be the poster child for single motherhood. It’s one of the proudest things I’ve ever done, what I’ve managed to achieve, all while raising a really cool kid. Being a single mum isn’t something I’m ashamed of. It’s something I’m really proud of.

But the reality of femicide rates in Australia means it’s not safe for a woman to walk around proclaiming she doesn’t have a partner. I become more vulnerable by virtue of being a single mum, and I hate that. I hate being vulnerable because I’m a woman. I hate being vulnerable because I am incredibly strong. But my strength, my fortitude, my grit and my grace are no match for the manosphere.

I wasn’t expecting to feel this scared. I’m still wearing it.

Yesterday, a woman read my cap and said, ‘I love my “I’d like a margarita” cap.’ When she said that, it felt like what I was trying to do got lost on her. But at the same time, it felt safe, like she was just making a comment about who she is, not reading it as a political statement.

Then another woman passed me in the street, smiling. Part of me worried she was actually smirking.

I was so excited to wear this hat. I had dreams of other single mums coming up to share their stories with me. I was excited to wear it on social media. I was proud to wear it to my volunteer shifts in food relief, to start conversations about the unique pressures facing single-parent households. What I wasn’t prepared for was my own subconscious bias, and fear.

Single mothers are fetishised. That woman who smiled, my mind converted it into a smirk. That the hat is provocative, an invitation, asking to be pursued. I am half Asian, I am a single mum and mid ways through my forties. I traverse a number or fetishised demographics. This is on society, it is not on me. This hat is not an invitation for men either their scorn or admiration. This is an invitation for discussion, for uplifting and inspiring.

One in three single parent house holds live below the poverty line. I was one of them. 78% of those households are women led. There is $1.9 billion outstanding in child support debt, mostly to mothers. 7 in 10 (68%) single-parent households in Australia experience food insecurity, and the vast majority of these households are led by single mothers. Out of all demographics, single-parent households report the sharpest year-on-year increase in severe food insecurity, frequently forcing mothers to skip meals entirely so their children can eat. Single mothers are disproportionately employed in part-time or casual roles due to balancing primary caregiving duties. This leaves them highly vulnerable to sudden shifts in the cost of living. The current housing crisis compounds this. 60% of single mothers experienced or continue to experience family abuse.

This is why I am wearing this cap. I just wasn’t expecting this cap to be so heavy.

x Catie

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The Blue Zones are places in the world that have the most people per capita living beyond the age of 100. What we have learnt from these areas is that longevity isn’t a supplement stack but a way of life.

The Blue Zones:

• Sardinia in Italy

• Okinawa in Japan

• Loma Linda in California

• The Nicoya Peninsula in Costa Rica

• Ikaria in Greece

People of the Blue Zones eat mostly plants, not too much meat, and don’t overeat. Access to ultra-processed foods is limited; their diets consist predominantly of whole foods: fresh fruit, vegetables, nuts, seeds and grains.

People in Blue Zones move daily. Their exercise is incidental: walking to where they need to get to, tending to gardens, squatting to eat. A strong indicator of longevity is quad strength.

In Okinawa they call it ikigai. In Nicoya it is plan de vida. Both translate roughly to “why I wake up,” what brings me purpose? Each of these zones prioritises purpose; there are no terms for retirement, and everyone has a role in the community and a reason to get up each day.

Social connection, particularly intergenerational, is a strong thread through each of the zones. From neighbourhood meals to religious gatherings, social isolation is rare.

There is dedicated time to pause each day, or during the week. Prayer is a common practice across the zones. I have been teaching Chook to pray lately, (we don’t pray to a specific daity, but she’s always a woman) as it is an act of gratitude and a surrender of control, a wonderful tool to reduce anxiety.

Apart from the Loma Linda Adventists, people in the Blue Zones consume alcohol regularly and in moderation. It is usually wine, drunk with meals and with others.

And that’s it, finally I have made it to the end of the alphabet!

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My spicy brain writes these for the dopamine hits I get from external validation. Please hit like and keep me off the dating apps x Catie

Standing at the yoghurt section of the supermarket is overwhelming. You know it’s good for you, but then you hear all of the buzzing…one has too much sugar, another has more protein than the rest, is this label trying to mislead me? How on earth do you choose.

I’m a huge proponent of yoghurt. High in protein, loaded with probiotics, easily digestible, and it’s survived thousands of years in traditional diets around the globe to to end up as dozens of options in colourful containers some covered with Disney characters, lining supermarket shelves.

Go Greek. It’s strained, which concentrates the protein, in some cases by as much as 300%. A standard yoghurt might give you 5 to 6 grams per serve. A good Greek yoghurt? Closer to 15 to 20. That protein does real work, repairing muscle, keeping you full, stabilising blood sugar, and honestly it just makes for a more satisfying breakfast. It’s also thicker, creamier, and milder in flavour.

Go organic if you can afford it. That goes for all dairy: milk, butter, and yoghurt. Often the extra cost is moderate. Organic dairy is regulated by organic certification, which means the cow’s lineage and the land they graze on need to have been organic for years, the cows themselves organic for generations.

Buy natural, add your own bits and pieces. Yoghurt should have two ingredients: milk (milk solids, powder, fat) and probiotics. Honey, fruit, sugar, maple syrup, spices, nuts, seeds, add with your heart and with your taste buds. Yoghurt really needs a fraction of the sugar used to sweeten commercial versions. It’s worth knowing too that if you buy plain yoghurt, the probiotics feed on the lactose, which is part of what makes it easier to digest. If you buy pre-sweetened yoghurt, they feed on the added sugar before the lactose.

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We are nearing the end of this series, finally! Even though I started to lose interest at M. If at times it felt like a lot to take in, this one is for you.

Start with breakfast. Your brain, your hormones, your immune system, your mood, all respond to what you feed it first thing. A good breakfast sets your blood sugar, your cortisol rhythm, and your appetite for up to the next 24 hours. My life changed when I started to eat breakfast.

Find joy. A good cup of tea. A proper chat with a mate. A podcast that makes you happy, or a show that has you in stitches. Joy switches on your vagus nerve, which lowers cortisol and calms inflammation. Ted Lasso is great for this.

Prioritise rest. Every system in your body, immune, metabolic, cognitive, emotional, repairs itself while you sleep and rest. Pushing through exhaustion borrows from tomorrows reserves.

Drink water. Your brain is roughly 75% water. Even mild dehydration measurably dents your focus, mood, and energy. And it’s free.

Move your body. You don’t need a gym membership. A stroll counts. The stairs count. A spot of housework after dinner counts. Movement after eating is especially powerful: even a short walk post-meal noticeably improves blood sugar regulation and digestion, and a nighttime stroll works best of all.

If health is the gold at the end of the alchemy, these are the steps on the road to it.

*If you enjoyed this article, please take a moment to press the like button.

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W is for the Words You Speak to Yourself

When you engage in chronic negative self-talk, the brain interprets the internal threat as real. It releases cortisol and pro-inflammatory cytokines into the bloodstream. In the short term, this inflammatory response can be protective. Chronically, it can become damaging.

Long-term elevated cortisol down-regulates immune cell signalling, lowering the immune system’s ability to regulate inflammation effectively. The result is systemic low-grade inflammation, the same underlying mechanism implicated in cardiovascular disease, type 2 diabetes, autoimmune conditions, accelerated cognitive decline, and depression.

The inflammation then feeds back into the brain itself. Neuroinflammation disrupts the production of serotonin and dopamine. The negative self-talk is now in a loop, and it requires less and less provocation to fire.

Studies have found that people with high levels of self-criticism show measurably lower longevity biomarkers than their more self-compassionate peers.

Inversely, when you speak kindly to yourself, stress hormones drop and the immune system regains its ability to modulate inflammation effectively. The amygdala quietens, breaking the cycle of threat perception and allowing the nervous system to spend more time in parasympathetic rest and repair. Over time, through neuroplasticity, self-compassionate internal dialogue carves stronger neural pathways, literally rewiring the brain toward resilience.

The result is better immune function, lower cardiovascular risk, and better sleep.

Be kind to yourself, it’s free.

*If you enjoyed this article, please like it.

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Every share matters. Every subscription helps. Every book sale gets me closer to the big ol’dreams. I’m here getting my ducks in a row, just like Nana Gett told me to and believing that the plan is unfolding just like she planned. If you need me, just reach out, I got you bebe.

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I posted an Instagram story about creatine last week and the DMs did not stop. Genuinely confused women, standing in supplement aisles, staring down a wall of options.

Here’s the bit nobody’s telling you: creatine has been a cheap, thirty-buck-a-bag staple for gym bros for decades. Then women started buying it too, and suddenly the pink tax gets added.

The plain monohydrate the gym bros have been using this whole time is still good. In actual fact it is the same powder used in huge bodies of clinical trials.

If you don’t read another word of this: go buy creatine monohydrate. Make sure it’s third-party tested, it’ll say so on the bag. Start at three grams a day. If there’s no bloating, no puffiness, nothing bothering you, bump up to five grams after a week or two and just stay there. Genuine gastric distress at three grams is rare. If it does happen, that’s when you move to HCl or micronized, not before.

Save yourself the extra forty bucks. The gym bros had it right the whole time.

This is the first in a series of creatine being debunked, so subscribe if you haven’t already.

If this helped, give it a like, it genuinely helps more people find these articles. x Catie*

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I was in the car with my brother, his kids, and my kiddo, talking about what everyone wanted to be when they grew up. My niece said she wanted to be a vet. I asked what part of being a vet appealed to her. She said: spending time with dogs, and money.

So I told her about a guy in New York who makes millions as a dog walker. He takes the dogs upstate, AirTags on every one of them, charges $150 USD per dog, and takes ten to twenty at a time, a couple of times a day. I also told her about a mentor of mine who opened a cattery and is about to open a second one. In Australia, people pay around $150 AUD a night to board their dogs and cats. Her job could be spending time with healthy cats and dogs instead of sick ones, and her income could scale instead of being capped.

My brother pushed back. He said if you work hard at school, you get a good job. You’ll probably hate it, but it’ll pay for you to do the things you love. That’s how you get to have all the dogs.

I said: hang on, you can actually love your job.

Because here’s my actual life. On paper, it isn’t where it should be. I don’t own a house. I worry about when I can ever retire, and I am chasing a liveable wage as a self-employed writer.

I’ve turned my degree into four pivots: private practice, a brick-and-mortar store, an author of aphorisms, and now a cookbook writer. Every pivot for the same reason: how can I help more people doing what I love?

Last night, when I couldn’t sleep, I ran the maths. How many books do I need to sell a day to afford rent in Melbourne, contribute to my super, and still save for a mortgage?

The answer: three times what I’m selling now.

On paper, my brother’s choices are better than mine. He’s turned his law degree into a steady job, steady pay that grows as his career progresses. I’m not naive about that math. But I’ve spent my whole life choosing the mission over the margin.

Then last week I walked into school and my kiddo’s mates turned to each other. Apparently, I’m a Baddie now. Which in preteen means: boss. And is the ultimate accolade you can get as a parent.

So which is it? Am I a cautionary tale, or a baddie boss?

I’m in my mid-forties and I still feel like this is TBC.

I’m not choosing between helping people and building a life.

I’m betting I can build the life by helping more people than I ever have before.

That’s the bet.

That’s the next book.

Making a living as an author is a one-in-a-million kind of dream.

But the way I see it, it’s the only circle left on the Ikigai for me to colour.

And it’s already taking shape.

Let’s show those kiddos work can be something you love.

That’s the next book. That’s the next chapter.

I can taste it. And she’s delicious.

X Catie

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S is for Social Connection

We live in the golden age of health optimisation, when do you see your friends? Thirty grams of protein at breakfast. Ten thousand steps. Eight hours of sleep, tracked REM cycles. So many supplements you rattle. In the middle of all that rigorous self-improvement, it is easy to forget the thing that sits at the very heart of human health is other people.

In an era of parasocial relationships where we follow and watch. Real social connection has quietly slipped down the priority list. And the cost of that trade-off is far higher than most of us realise. Loneliness and social isolation carry a mortality risk comparable to smoking fifteen cigarettes a day.

The science is unambiguous: strong social connection reduces cortisol, lowers blood pressure, strengthens immune response, and activates the same neural reward pathways as food and sleep. Harvard’s landmark 85-year Study of Adult Development found that the single strongest predictor of health and happiness in old age was not cholesterol levels or exercise habits. It was the warmth of relationships. The people who stayed well were the people who stayed connected.

So by all means, hit your protein targets. Get your steps. Take your magnesium. But do not let the optimisation become so consuming that you forget to text the friend you have been meaning to catch up with for three months, or say yes to the dinner you almost talked yourself out of. Those moments are not a break from your health practice. In the deepest possible sense, they are your health practice.

Go on, share this article with a mate and make a date.

*If you enjoyed this article, please like it. I write for the love of education and the dopamine hits I get from external validation. x Catie

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R is for Raisins: The Most Underrated Superfood in Your Pantry

I want to make a case for the most overlooked ingredient in the whole dried fruit aisle.

Raisins are dried red grapes. That’s it. And because of that, everything that was good about the grape, the antioxidants, the polyphenols, is now concentrated.

I am a strong proponent for the raisin. They are perhaps the most delicious of all the dried fruits. And they cost somewhere between $6 and $10 a kilo, compared to some of the more exotic dried fruits sitting right next to them on the shelf at $40–$50 a kilo.

Let’s Talk Resveratrol

Raisins, like red grapes and red wine, are a meaningful source of resveratrol, a natural polyphenolic compound that has become one of the most researched bioactive molecules in nutritional science. It originates primarily from the skin of red grapes and has garnered significant attention for its antioxidant properties.

Here’s what the research shows:

For your heart: Resveratrol helps support cardiovascular function by improving circulation and reducing inflammation.

For your brain: Resveratrol can cross the blood-brain barrier, meaning it can directly benefit your brain. Studies suggest it may improve memory, protect against cognitive decline, and reduce neurological inflammation.

For longevity: Resveratrol activates the SIRT1 gene, which is linked to longevity, helping the body repair itself and stay resilient. Researchers believe it could help delay age-related conditions like Alzheimer’s and diabetes.

Now, raisins are not the highest source of resveratrol. Supplements and red wine will beat them on that metric. But here’s what raisins do offer: a whole-food matrix of fibre, natural sugars, iron, potassium, and antioxidants, in a form that’s delicious, affordable, and incredibly versatile.

The next time you’re standing in the health food aisle, reaching for a $48/kg bag of something with an Amazonian origin story, grab the raisins instead. Save yourself $40, and perhaps spend it on a nice bottle of red wine.

*If you enjoyed this article, please like it. I write for the love of education and the dopamine hits I get from external validation. x Catie

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Say my name: if you’re ever in a room where someone’s looking for a speaker, an author, or a collaborator, hook me up. If you have media contacts I am all ears too! catie@staplestore.com.au

Buy a book or become a paid subscriber or even find me wholesale accounts for my new cookbook. It all means the world.

Every share matters. Every subscription helps. Every book sale gets me closer to the big ol’dreams. I’m here getting my ducks in a row, just like Nana Gett told me to and believing that the plan is unfolding just like she planned. If you need me, just reach out, I got you bebe.

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Three Weeks

I’m the kind of tired that has less to do with sleeping and more to do with the vibe.

The tired that reaches for coffee before water, for your phone before presence. The tired that makes you feel like you’re running fast and not making any ground.

I haven’t been to the gym in four months.

That’s the headline. The story is that I got more custody of my kiddo, which I love. But the rhythm I’d built to balance me, her and work just couldn’t hold the new weight. She plays sport every night of the week. Getting her up before school to come with me was becoming a battle, so I just... kind of stopped. And when I stopped, the seams started to buckle. Later bedtimes. Less water. Snacking replacing meals. Caffeine as a crutch.

• Walk 5km every day

• Three 10-minute social media check-ins

• In bed by 9:30pm on school nights

• 3 litres of water

• Supplements, morning and night

• Breakfast. A real lunch. No more snacking

• Meditate

• Send two love notes each morning

• Coffee and alcohol get some breathing room

This is a little promise to myself. And I’m leaving it here, scheduling it into the future like a time capsule I get to open in 21 days. Maybe it will inspire someone else to turn up for themselves meaningfully.

Let’s see how I go.

*I’ll send out a quick Substack this afternoon to tell you how I went x C

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Q is for Quad Strength

When it comes to living longer and staying independent, your legs may matter more than you think. Quadriceps strength is a key predictor of walking speed, balance, and fall prevention as we age. And research shows that exercise programs including leg strengthening reduce fall rates by around 23%. Blue Zone communities intuitively understood this long before the research proved it: in traditional Okinawan homes, there are no chairs. Residents sit and rise from tatami mats dozens of times a day, and that simple habit is now recognised as a meaningful contributor to the lower-body strength and balance that keeps them mobile well into their 90s.

Large population studies have found that older adults in the highest 25% quadriceps strength score significantly better on cognitive function tests than those in the lower 25% quad strength group. Lower body strength in particular has been positively associated with processing speed and visual-spatial processing. A 2025 study found a likely explanation: older adults with greater quadriceps strength showed stronger beta wave activity during cognitive tasks, suggesting they may retain superior frontal brain function. This is the very region responsible for planning, decision-making, and mental flexibility. The decline in muscle strength and working memory also appears to occur in parallel as we age, raising the possibility that preserving one may help protect the other. The legs, it turns out, are not just the foundation of the body they may be in actual fact one of the foundations of the mind.

What happens to blood glucose when large leg muscles like your quads are activated? Studies show that performing just 10 bodyweight squats every 45 minutes reduces post-meal blood sugar spikes by around 21%, that’s nearly double the benefit of a single 30-minute walk. The mechanism is elegant: muscle contraction triggers GLUT4 transporters to move to the surface of muscle cells, effectively opening a door that pulls glucose directly into muscle tissue rather than leaving it circulating in the bloodstream where it may ultimately be stored as fat or the liver. Strong quads aren’t just about movement, stability and longevity. They’re a metabolic hack that works for you every time you use them.

Age-related muscle loss accelerates after 50, making earlier intervention ideal but the evidence is clear that it’s never too late to start. Simple, accessible movements like sit-to-stands, bodyweight squats, lunges, and step-ups can be highly effective at any age.

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I love the smell of a pine forest, or a rainforest. It turns out it’s actually medicine. The essential oils rising from the plants around you are called phytoncides, and research has shown that inhaling them lowers cortisol levels, reduces blood pressure, and meaningfully stimulates the immune system. The Japanese have a name for this practice Shinrin-yoku, or forest bathing and it has become a legitimate field of therapeutic research.

If you’re in Australia, you’re extra lucky. Our native eucalyptus forests are among the most phytoncide-rich environments on earth, with some gum species emitting exceptionally high concentrations of volatile organic compounds compared to forests elsewhere in the world. Key active ingredients are well-documented for their anti-inflammatory and antiseptic properties. A compound called pinocembrin, found in high volumes in certain Australian species, is even being investigated as a treatment for severe lung fibrosis including scarring caused by long COVID. And the immune benefits are striking: time spent in these forests significantly increases the activity of natural killer cells, the body’s frontline defence against infection.

Australia’s Indigenous peoples have always understood the power of these plants and this land. Their relationship with country is grounded in an intimate, generational knowledge of our synergy with nature. What Western science is now carefully measuring and publishing, they have always known. In that sense, research like this isn’t a discovery so much as a verification a slow, roundabout acknowledgment that nature and humans are, and have always been, symbiotic.

There’s something almost romantic about all of this. That pull away from the city. The need for open air and the earth, to feel small amongst the wisdom of these ancient trees. Maybe it’s not just a call to nature, but more a call from nature.

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What can’t an orgasm do?

During orgasm, your brain releases oxytocin, dopamine, and endorphins simultaneously while cortisol drops. Blood flow increases across all regions of the brain not just isolated areas like during most other activities. Your pituitary gland activates. The parasympathetic nervous system engages. This isn’t a 2-minute event; the hormonal effects last for hours. Cortisol stays lower. Oxytocin lingers, which means your stress response is genuinely downregulated. Pain tolerance increases from the endorphin release. Dopamine improves motivation and mood regulation. Your prefrontal cortex gets sustained increased blood flow, which is why focus and decision-making improve measurably after. The immune system registers this as a signal that your body is resourced and healthy.

Biologically, an orgasm functions like a reset of your nervous system. It is a genuine downshift in your baseline stress state, improved cognitive function, and reduced pain signaling that persists through your day. Sexual pleasure is one of the few things that simultaneously improves mood regulation, cognitive performance, pain management, and immune function with low risk and high reward. If you go it solo, there are genuinely zero negative outcomes. Zero complications. Zero variables. If you’re not alone, the quality of aftercare and emotional context matters. So perhaps it is time to invest in some toys for one, it’s good for your health and as it turns out even your work performance.

*If you enjoyed this article, please like it. I write for the love of education and the dopamine hits I get from external validation. x Catie

If you can help me out, I’m here for it. Here’s some hot tips on how to:

Share

Like this post or write a comment. The Algorithm Daddy is listening.

Spread the word: share this with friends, family, or drop it in your WhatsApp groups and socials.

Come find me: at @thestaplestore and @catie_gett : like, comment, and hit that new square reshare button, Instagram loves it.

Say my name: if you’re ever in a room where someone’s looking for a speaker, an author, or a collaborator, hook me up. If you have media contacts I am all ears too! catie@staplestore.com.au

Buy a book or become a paid subscriber or even find me wholesale accounts for my new cookbook. It all means the world.

Every share matters. Every subscription helps. Every book sale gets me closer to the big ol’dreams. I’m here getting my ducks in a row, just like Nana Gett told me to and believing that the plan is unfolding just like she planned. If you need me, just reach out, I got you bebe.

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N is for a nightly stroll

It’s free. And is a wonderful time to take in the world, the sky putting on a different show every night.

A paper published a couple of years ago found that 15–30 minutes of light-to-moderate walking after a meal can improve your glucose control for up to 24 hours. Not a few hours. A full day. From a gentle stroll around the block.

But here’s the study that really got me. Researchers followed 3,234 adults at risk for diabetes and split them into three groups: a control group (no change), a medicated group (metformin, 850mg twice daily), and a lifestyle group asked to add just 21 minutes of daily movement. The walkers slashed their risk of developing diabetes by 58% , nearly double the 31% reduction seen in the medication group. A daily 21-minute walk, more powerful than a twice-daily pill.

And that’s before we even get to the rest: better sleep, better digestion, lifted mood, and the small gift of getting off your screen for a minute. Walking slowly enough to actually look around tends to nudge you toward mindfulness. You might bump into a neighbour. You might solve a problem you didn’t know you were carrying.

I still remember evening walks with my mum, the two of us sorting out the world’s problems one lap at a time. I’m hoping my kid will say the same one day.

The sunsetting show is just a bonus.

Light is one of the most important ways your body receives information from the environment. It is how your body knows whether it is day or night, Summer or Winter. Light is the primary stimulus that tells your body when to be awake and alert, and when to rest and repair. This is governed by a system called circadian rhythms. The science of circadian rhythms and health is a fascinating one, and you may have heard this term come up frequently in the longevity and biohacking space, and for good reason.

Light tells your body to activate.

When light enters your eyes, it is detected by specialised photoreceptors in the retina, especially the blue light abundant in natural morning sunlight. These cells send signals to the master clock of your circadian system, which then triggers a cascade of hormonal and neurological responses throughout the body. Cortisol rises, core body temperature increases, norepinephrine and dopamine activity ramps up, and your metabolism shifts into an active state. Morning light exposure is considered one of the most powerful anchors for your entire circadian rhythm. It essentially timestamps your internal clock, telling every cell in your body what time of day it is.

Dark tells your body to restore.

As light fades, your body begins releasing melatonin. Melatonin does not so much force you to sleep as it signals a shift in biological state, lowering core body temperature, reducing alertness, and preparing the body for its nightly repair cycle. During deep sleep, the glymphatic system: a waste-clearance network in the brain becomes dramatically more active, flushing out metabolic byproducts including amyloid-beta, a protein associated with Alzheimer’s disease. Human growth hormone is released in pulses during slow-wave sleep, driving cellular repair and muscle recovery. Cortisol reaches its lowest point in the early hours of the night before beginning to rise again toward morning. Darkness, therefore, is not passive it is the biological trigger for some of the most critical maintenance processes your body performs.

How to tell your body it is daytime:

Get outside within 30–60 minutes of waking and expose your eyes to natural light even on an overcast day, outdoor light is significantly brighter than indoor lighting.

Keep your environment well lit throughout the day, stay active, eat during daylight hours, and avoid regular long naps late in the afternoon, all of which help reinforce a strong daytime signal to your circadian system.

How to tell your body it is nighttime:

Dim the lights in your home 1–2 hours before bed, as even moderate artificial light in the evening can suppress melatonin production and delay the onset of your biological night.

Avoid screens where possible, or use nigh-time mode on your devices or even blue light blocking glasses if device use is unavoidable. Keep your bedroom cool and as dark as possible.

Eating your last meal earlier in the evening is also a great change to make, as food intake sends a powerful metabolic signal that reinforces daytime signals.

One of the most effective measures is consistent bedtimes. Going to bed and waking at the same time each day is one of the most effective ways to keep your circadian clock well calibrated, and the downstream effects on energy, mood, metabolism and long-term health are actually profound and also free.

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I was talking to a school mum the other day who asked me about a brand of supplements. She said there was so much to navigate, and it reminded me that not everyone knows how to read a label. But you can learn. This guide is about cutting through the marketing and misinformation so you can walk into any pharmacy and know exactly what you're looking at, and why one supplement costs $10 and another costs $58.

Look for AUST L and AUST R

If you live in Australia, you are already ahead. Here, all supplements are regulated by the Therapeutic Goods Administration, the TGA. Every supplement sold legally in this country carries either an AUST L or AUST R number on the label. AUST L means the product has been listed with the TGA, assessed for safety and quality. AUST R means it has been registered, which involves a higher level of scrutiny including evidence of efficacy. Before a supplement reaches the shelf of an Australian health food store or pharmacy, it has to be cleared by the TGA. Essentially, AUST L and AUST R guarantee that a supplement contains what it says it does.

The form of the nutrient is important

Not all forms of a nutrient are created equal. The same mineral or vitamin can be bound to different compounds, and those compounds dramatically affect how well your body can absorb and use it. This is called bioavailability, and it is important to be aware of when choosing a supplement.

Magnesium is the perfect example. There are at least ten different forms of magnesium used in supplements. Magnesium bisglycinate is among the most bioavailable and well-tolerated forms, studied for its absorption and therapeutic effect. Magnesium oxide, which is cheap to manufacture and appears in a significant number of supplements, can have a bioavailability of less than four percent.

Looking for a magnesium supplement recently for my daughter, I was looking at the gummy range at the pharmacy. When I checked the label, the form of magnesium used was one of the least bioavailable available. They were also one hundred and fifty percent more expensive than a chewable magnesium supplement sitting nearby that used a significantly better form. This brings up another important point about supplements: more expensive does not always equal better. Some supplement companies invest heavily in their marketing budget, and that expense can be passed on to you, the consumer.

How to do your own research

You do not need a science degree.

When you are evaluating a supplement, look at the main active ingredient and search: “best bioavailable form of” followed by the nutrient. Or “therapeutic dose of” followed by the nutrient. Start with Google and if you’re more serious, use PubMed (see this artcle I wrote about using PubMed here). Search terms worth knowing: bioavailability, therapeutic dose, standardised extract, and clinical trial.

Standardised Herbs

If a supplement uses the words “standardised extract,” that is a good sign. It means the strength of the active ingredient has been measured and guaranteed. For example, you may be looking at two Withania products, both containing 400mg of dried herb:

1. Withania somnifera (root) powder 400mg

2. Withania somnifera (Root) (min. 2.5% Total Withanolides – 11mg) 400mg

The withanolides have been found to be a therapeutically valuable part of the Withania root. So when a supplement states it is standardised to contain a specific amount of withanolides, it is often indicative of quality and transparency. The quality of herbs varies considerably, so this is important to be wary of.

My favourite over-the-counter brands

If this has felt overwhelming, that's completely fair. If I were to recommend product ranges you can buy over the counter and that I could be confident recommending, this is not an exhaustive list but it is a solid one:

• Ethical Nutrients

• Thompsons

• Flordis

• Nordic Naturals

• Orthoplex Green

• Bioceuticals

*The information shared on this page is for educational purposes only and is not intended as medical advice. Please consult your healthcare practitioner before making changes to your diet, lifestyle or supplement routine.

*Can you do me a favour. I write these articles for free, to help as many people as possible. Please take a moment to like it or even share it.

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Before you worry, I am not talking about joining the gym, going for a jog or hitting the pilates reformer. I am talking about making the bed, hanging out the washing, carrying in the groceries, weeding the garden, even just fidgeting. I am talking about incidental movement, known in the research as Non-Exercise Activity Thermogenesis, or NEAT. These micro-movements accumulate across the day and the research shows they can account for a significant and meaningful difference in metabolic health, energy regulation, blood sugar management and cardiovascular function.

Every time you stand up and move, even briefly, you trigger a cascade of physiological responses. Muscles contract and draw glucose from the bloodstream independently of insulin, which is why even a short walk after a meal measurably improves blood sugar regulation. Circulation improves. Lymphatic fluid, which has no pump of its own and relies entirely on movement to circulate, begins to flow. Inflammatory markers decrease. Mood lifts via endorphin release. The body was designed to move continuously and gently throughout the day, not to be still for hours and then exercise intensely for one of them.

Don’t sweat it. The goal is not more exercise. The goal is less stillness. Next time you find yourself promising that you will go to the gym tomorrow, just get up, take out the rubbish, or go and smell the flowers that have bloomed at the bottom of the drive.

Are you looking for a naturopath?

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Come find me: at @thestaplestore and @catie_gett : like, comment, and hit that new square reshare button, Instagram loves it.

Say my name: if you’re ever in a room where someone’s looking for a speaker, an author, or a collaborator, hook me up. If you have media contacts I am all ears too! catie@staplestore.com.au

Buy a book or become a paid subscriber or even find me wholesale accounts for my new cookbook. It all means the world.

Every share matters. Every subscription helps. Every book sale gets me closer to the big ol’dreams. I’m here getting my ducks in a row, just like Nana Gett told me to and believing that the plan is unfolding just like she planned. If you need me, just reach out, I got you bebe.

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I is for Insulin health.

If you only understood one hormone, insulin would be the one to choose. Not because the others do not matter, they do, but because insulin sits at the centre of an extraordinary number of processes that determine how you feel on a daily basis, how you age, and your long term risk of almost every major chronic disease.

Here is the basic story. When you eat carbohydrates, your body breaks them down into glucose, which enters the bloodstream. Your pancreas responds by releasing insulin, whose job it is to escort that glucose into your cells to be used as energy. When the system is working well, this happens smoothly, blood sugar rises, insulin is released, glucose is cleared, insulin drops. A clean, efficient cycle.

The problem is the modern diet has turned this cycle into a never ending marathon.

What goes wrong

When we eat frequently, eat high volumes of refined carbohydrates and sugar, and do not balance those meals with fat, fibre and protein, we ask our pancreas to release insulin constantly. Over time, our cells begin to resist the signal. Like an over used lock, the key (insulin) stops working efficiently. The pancreas responds by producing more insulin to compensate. Blood sugar becomes harder to regulate.

This is insulin resistance, and it is far more prevalent than most people realise. It sits upstream of type 2 diabetes, but it also drives weight gain particularly around the abdomen, chronic fatigue, hormonal disruption, elevated triglycerides, increased cardiovascular risk, and accelerated cognitive decline. It is not a condition that announces itself loudly. It builds quietly, often for years, before it becomes something a blood test flags.

The good news is that insulin sensitivity is highly responsive to lifestyle.

Protein, fat and fibre

Protein, fat and fibre at every meal slow glucose absorption and blunt the insulin response. You are not removing carbohydrates, you are changing the context in which your body receives them. A bowl of white rice eaten alone hits the bloodstream very differently to the same rice eaten alongside a protein, vegetables and fat.

Movement, particularly after meals

Movement, particularly after meals, is one of the most effective insulin sensitising tools available. Even a ten minute walk after eating measurably improves glucose clearance. Your muscles become a glucose reservoir, absorbing what is in the bloodstream without requiring insulin to do the work.

Cinnamon

Cinnamon, which we covered in ‘C is for’, has solid research behind its ability to improve insulin sensitivity and moderate post meal glucose responses. The active compounds in cinnamon appear to mimic insulin and enhance glucose uptake at a cellular level. A daily teaspoon is one of the lowest effort, highest return additions you can make.

Sleep

A single night of poor sleep measurably increases insulin resistance the following day. It’s time to rest for your metabolic health.

Rest

Chronic stress elevates cortisol, and cortisol raises blood sugar, which raises insulin. The stress, blood sugar, insulin connection is direct and well established. Finding ways to reduce stress each day should be as important as brushing your teeth.

*The information shared on this page is for educational purposes only and is not intended as medical advice. Please consult your healthcare practitioner before making changes to your diet, lifestyle or supplement routine.

Are you looking for a naturopath?

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Come find me: at @thestaplestore and @catie_gett : like, comment, and hit that new square reshare button, Instagram loves it.

Say my name: if you’re ever in a room where someone’s looking for a speaker, an author, or a collaborator, hook me up. If you have media contacts I am all ears too! catie@staplestore.com.au

Buy a book or become a paid subscriber or even find me wholesale accounts for my new cookbook. It all means the world.

Every share matters. Every subscription helps. Every book sale gets me closer to the big ol’dreams. I’m here getting my ducks in a row, just like Nana Gett told me to and believing that the plan is unfolding just like she planned. If you need me, just reach out, I got you bebe.

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Today is my birthday. Forty-five trips around the sun.

I’m actually writing this proactively it’s really the end of February and I’m batching Substack articles. Chook has had a fever for two days and has needed me right beside her. So I moved my mattress to the living room floor and have been writing next to her so she can be under the air conditioning. I am twenty articles deep, between making mashed potato and cups of tea with lots of honey.

It’s been a rough start to the year. But let me back up.

The cookbook was a huge success at the end of last year. And I mean holy moly. Kickstarter told me I should aim for $10,000. They told me cookbooks never make it past $30,000. I set the goal at $50,000 anyway, genuinely not sure we’d get there. By the end of the post-campaign we hit $70,000. I cried nearly every single day of that month, sometimes from exhaustion, sometimes from sheer awe at this community and the people who believed in me. It was a very public measure of my self-worth and an emotional rollercoaster and the wildest ride of my career. I put my heart to paper and people showed up for it in a way I still can’t fully process.

And then my body said: enough.

What followed was understandable burnout the kind that comes after long days and relentless stress. My body was under serious inflammation. I put on 10 kilos over summer, all water. The inflammation led to GERD and a kidney infection. In the last two weeks I started an antihistamine diet and things have slowly begun to improve, 8 kilos gone in the first week, the GERD settling. But right now I’m only eating potatoes, carrots, chicken, coconut cream, and rice, and my tastebuds are absolutely bored out of their brains.

Book sales have dropped off too, as they always do after crowdfunding. Because your audience has already backed the project, and now comes the quieter months of finding a new customers. Sendle-gate cost me thousands to recover from. Every trip to the warehouse costs me more in replacing lost orders than I make.

I’ll be honest. I’m a bit down in the dumps.

But here’s the thing, this piece is being scheduled for the future. By the time you’re reading this, everything will have resolved. I’ll be in another chapter. I know that. And it’s from this place, the low place, that I want to sit with gratitude, because I think it means more when it feels harder to find.

So.

Chook is the best human I know. Even while she’s been sick these past few days, she’s written me two love notes. We have cried laughing so many times. We have made memories hanging on this living room floor that I will keep forever. I know that I am living week to week right now with no safety net, but getting to be by her side when she’s sick is the silver lining money can’t buy. Getting up six times in the night without worrying what I’ll do about work in the morning, that’s the gift of this strange career I’ve built. I am 45. All I own is a car and thousands of copies of books I have written and not yet a mortgage or a romantic realtionship. To be honest this isn’t how I saw my 45th birthday to look. But I know my time is coming.

The truth is I get to hang with Chook as a child for a few more years, and then I get to be an adult with her for decades. These moments are precious and so short. Right now she’s laying next to me quietly laughing at Gilmore Girls, and I’m writing to you. That is a good moment.

I’m grateful for you, for reading this far into my pity party. I’m grateful that this platform lets me write whatever I want on a whim, and that it lets me grow a community of people who show up and support me again and again. I’m grateful for my friendships. For my family. For this career, even on the hard weeks.

My Nanna used to say a lady never talks about her age. Her nine children never actually knowing how old she was. But I’ve arrived somewhere different. I’m proud of my age.

I love my peace. I love my priorities. I keep saying I’ll get two, maybe three summers with this kiddo still in my back pocket, and I mean to keep that precious. If someone were to come along, they would have to sweep me off my feet completely, be generous, clever, kind, and carry a deep understanding that they cannot be my priority right now. Being Chook’s mama is my priority, for as long as she wants to hang with me. And it is so freeing.

I am not where I expected to be, but it might actually be better than I imagined.

Before my 46th birthday I hope to buy my first property. I want to release three more cookbooks. I want to be genuinely healthy. I want us both to be happy. I want my career to be meaningful to many people.

I’ve been sitting in the hard part of this year for a while now. The inflammation, the debt, the exhaustion, the uncertainty it’s real and I’m not going to pretend otherwise. But I also know myself. I know what I’ve already built from nothing. I know what that $70,000 meant and where it came from it came from showing up, for years, honestly, on pages like this one. That doesn’t disappear. The hard seasons end.

I hope I’m out of my funk by the time I read this back. I know I am. It’s going to be a good year.

Happy Birthday me, we are doing really great x Catie

Are you looking for a naturopath?

If you haven’t heard, the waitlist to see me in private practice is now open.

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Share

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Spread the word: share this with friends, family, or drop it in your WhatsApp groups and socials.

Come find me: at @thestaplestore and @catie_gett : like, comment, and hit that new square reshare button, Instagram loves it.

Say my name: if you’re ever in a room where someone’s looking for a speaker, an author, or a collaborator, hook me up. If you have media contacts I am all ears too! catie@staplestore.com.au

Buy a book or become a paid subscriber or even find me wholesale accounts for my new cookbook. It all means the world.

Every share matters. Every subscription helps. Every book sale gets me closer to the big ol’dreams. I’m here getting my ducks in a row, just like Nana Gett told me to and believing that the plan is unfolding just like she planned. If you need me, just reach out, I got you bebe.

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H is for Herbs.

Not the supplements. Not the tinctures. Not the capsules. The ones growing freely in median strips, in pots and big bunches at the grocers and dried in little jars in your pantry.

Every traditional medicine system on the planet built its foundations on culinary plants. Modern science is now validating what these traditions practised for centuries, and the research is supporting ingredients most of us already own. Here is what is actually in your herb rack.

Parsley Parsley is rich in vitamin K, vitamin C and folate, and contains two notable bioactive compounds worth knowing. Apigenin, a flavonoid with studied anti-inflammatory and antioxidant properties, and myricetin, which has been researched for its role in blood sugar regulation, cardiovascular protection and its potential anticancer properties. Parsley has also been researched for its role in supporting kidney function and reducing water retention. Use it in quantities that actually make a difference, not a single sprig, but a handful stirred through grains, salads or finished dishes.

Basil Fresh basil contains eugenol, the same active compound found in cloves, which has been studied for its anti-inflammatory effects and its ability to inhibit the same enzyme pathway targeted by anti-inflammatory medications. It is also rich in antioxidants and has been researched for its antimicrobial properties. The fact that it tastes extraordinary is almost beside the point.

Mint One of the most evidence-backed herbs for digestive health. The menthol in mint relaxes the smooth muscle of the gastrointestinal tract, reducing spasm, bloating and discomfort. Studies have shown it to be particularly effective for irritable bowel symptoms. As a tea it is gentle and supportive, added fresh to salads or drinks it is both functional and genuinely delicious. It also has meaningful antimicrobial properties and has been studied for its effects on alertness and cognitive performance.

Rosemary One of the most potent antioxidant herbs in the kitchen. Rosemary contains rosmarinic acid and carnosic acid, two compounds with significant anti-inflammatory properties and a growing body of research around cognitive function and memory. Studies have explored even the aroma of rosemary as a potential aid for concentration and alertness. It is also one of the most effective natural preservatives known, which is why traditional cultures added it to food long before the science caught up.

Thyme Rich in thymol, an active compound with powerful antimicrobial and antifungal properties that has been studied extensively in research settings. Thyme has a long history of use for respiratory health and has been shown in clinical studies to be effective in treating acute bronchitis, comparable in some trials to pharmaceutical interventions. In the kitchen it is a hard herb that holds up to slow cooking, which makes it one of the most practical ways to get medicinal herbs into everyday meals.

Oregano The most antimicrobial herb on this list. Oregano contains carvacrol and thymol, compounds that have been shown in research to inhibit the growth of a wide range of bacteria and fungi. Dried oregano used generously in cooking is not the same potency as therapeutic oregano oil, but the research suggests it is far from negligible. It is also rich in antioxidants, with studies showing dried oregano to have one of the highest antioxidant capacities of any culinary herb measured.

Sage A hard herb with a particularly compelling research profile for hormonal health. Sage has been studied for its role in reducing hot flushes and night sweats in perimenopausal women, with clinical trials showing meaningful symptom reduction. It also contains compounds that inhibit the breakdown of acetylcholine in the brain, the same mechanism targeted by certain Alzheimer’s medications, and has been researched for its effects on memory and cognitive function. Add it to brown butter, to roasted pumpkin, to pasta. It rewards the attention.

The herb rack is not decoration. It is the most accessible, most affordable, most ancient form of food as medicine available to you. Grow what you can, use what you have, and use more often than you do now.

Are you looking for a naturopath?

If you haven’t heard, the waitlist to see me in private practice is now open.

Join the waitlist here

If you can help me out, I’m here for it. Here’s some hot tips on how to:

Share

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Spread the word: share this with friends, family, or drop it in your WhatsApp groups and socials.

Come find me: at @thestaplestore and @catie_gett : like, comment, and hit that new square reshare button, Instagram loves it.

Say my name: if you’re ever in a room where someone’s looking for a speaker, an author, or a collaborator, hook me up. If you have media contacts I am all ears too! catie@staplestore.com.au

Buy a book or become a paid subscriber or even find me wholesale accounts for my new cookbook. It all means the world.

Every share matters. Every subscription helps. Every book sale gets me closer to the big ol’dreams. I’m here getting my ducks in a row, just like Nana Gett told me to and believing that the plan is unfolding just like she planned. If you need me, just reach out, I got you bebe.

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