I will report back next week. In the meantime, this week feels like the perfect time to talk about protein powder, because there is a lot of noise in this space and I want to cut through it.

How did the kiwi fruit homework land? Are you eating two a night? Hit reply and let me know.

WEEKLY RECIPE

Choc Cacao Smoothie

From The Kitchen Series Volume 1. One of the simplest ways to get a quality hit of protein in without much effort. Cinnamon helps balance blood sugar, cacao is a brilliant source of magnesium, which we covered in Vol. 07, and the protein powder does the heavy lifting nutritionally. I use Rhise WPI in this recipe and it works beautifully in both chocolate and vanilla.

Serves: 1
Prep: 2 min
GF | DF | NF | RSF | FODMAP Friendly

Ingredients

• 1 banana

• 1 tsp cinnamon

• 1 tbsp cacao powder

• 1 tbsp peanut butter

• 1 serve Rhise WPI protein powder (chocolate or vanilla)

• 2 cups water

Method

1. Place all ingredients into a blender and blend until smooth.

Freeze the banana first for a thicker consistency. Add a handful of ice if you want it colder.

HEALTH HACK: HOW TO ACTUALLY NAVIGATE THE PROTEIN POWDER MARKET

Food first, always. Whole food sources of protein, chicken, beef, fish, eggs, Greek yoghurt, cottage cheese, should form the foundation of your intake every day. The word supplement exists for a reason. It sits alongside a whole food diet, not in place of it.

With that said, a good quality protein powder used consistently and intelligently is genuinely useful, especially when you are time poor, post training, or struggling to hit your protein targets through food alone. Here is what you need to know.

The different types, ranked by bioavailability and quality

Whey Protein Isolate (WPI) is the gold standard and my personal recommendation. Filtered to achieve 90% or higher protein content, it contains less than 1% lactose making it well tolerated by most people with lactose sensitivity, though not entirely lactose free. It is highly bioavailable, meaning your body absorbs and utilises the amino acids quickly and efficiently. Clean, effective and the best option for most people. My recommendation is Rhise WPI. You can save 10% by shopping through this link.

Hydrolysed Whey is WPI that has been pre-digested into smaller peptide chains, making it the fastest absorbing of all whey options and the gentlest on the gut. Also the most expensive. For most people a high quality WPI achieves the same outcome at a better price point.

Whey Protein Concentrate (WPC) contains around 70 to 80% protein by weight and retains more of the naturally occurring lactose, typically 4 to 10%. A solid everyday option for most people but can cause digestive discomfort for those with lactose sensitivity.

Plant Based Protein covers pea, rice, hemp and blended options. Most single source plant proteins are incomplete, meaning they do not contain all nine essential amino acids. A blended pea and rice protein comes closest to a complete profile. If you are plant based, always look for a blend rather than a single source.

Hydrolysed Collagen is not a complete protein. It is missing tryptophan, one of the nine essential amino acids. This does not make it a bad product. Collagen is exceptional for gut lining integrity, skin, hair, nails and joint health and blends seamlessly into hot liquids like bone broth or a turmeric latte. But it should not be counted as your primary protein source. Think of it as a targeted supplement with specific benefits alongside your main protein intake.

What complete protein actually means

A complete protein contains all nine essential amino acids, the ones your body cannot produce on its own. WPI, WPC and hydrolysed whey are all complete. Most single source plant proteins are not, which is why combining sources matters.

The quality conversation

This is what I feel most strongly about. With protein becoming such a trending topic, countless brands have jumped into the market with products that are technically high in protein but loaded with ingredients that actively damage your gut. Artificial sweeteners, alcohol sugars, cheap fillers, artificial colours and flavours. A poor quality protein powder is not a neutral choice. It can cause bloating, digestive distress and inflammation, which we have spent a large portion of this series working to repair.

My rule is simple. If I cannot read and recognise the ingredients list, I do not consume it. I would sooner skip the protein hit entirely than compromise with something doing more harm than good.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Make the smoothie this week as a post training option or a quick breakfast when time is short. If you are already using a protein powder, pull it out and read the ingredients list today. Really read it. If you cannot recognise what is in it, it might be time for a switch.

2. Lifestyle. Audit your protein intake this week. Are you hitting adequate protein from whole food sources first? A rough target for active individuals is 1.6 to 2g per kilogram of bodyweight. Use a tracking app for just three days and see where you actually land. Most people are surprised by how far under they are.

3. Mindset. While I am running 42 kilometres today I will be thinking about one thing above everything else. Why I started. Not the finish line, not the time, not what anyone else is doing. Just why I started. This week I want you to reconnect with the reason behind something you are working toward right now. Not the outcome. The reason. It changes everything about how you show up for it.

Two spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, now really is the time.

Talk soon,
Katie x

How did the turmeric latte land last week? Did you manage to swap one coffee for it? Hit reply and tell me.

WEEKLY RECIPE

Kiwi and Yoghurt Dessert Bowl

This is what I reach for when I want something sweet after dinner but do not want chocolate. Takes two minutes, tastes like dessert and does genuinely good things for your digestion overnight. The kiwi is doing more work here than you might think.

Serves: 1
Prep: 5 min
GF | NF | RSF | Vegetarian

Low FODMAP: use lactose-free high protein Greek yoghurt. Limit to 2 kiwi fruit per serve.

Ingredients

• 150g high protein Greek yoghurt (look for 15g protein per 170g serve)

• 2 kiwi fruit, peeled and sliced

• 1 tbsp chia seeds

• 1 tbsp sunflower seeds or pepitas

• 1 tbsp toasted coconut flakes

• 1 tsp maple syrup

• Optional: fresh mint to serve

Method

1. Spoon the yoghurt into a bowl.

2. Top with sliced kiwi, chia seeds, sunflower seeds or pepitas and toasted coconut flakes.

3. Drizzle with maple syrup.

4. Add fresh mint if using and serve immediately.

Eating kiwi fruit in the evening is not a coincidence. Research suggests that the natural serotonin content in kiwi may support better sleep quality when eaten before bed. Two birds, one bowl.

HEALTH HACK: THE GUT HEALTH HERO YOU ARE SLEEPING ON

Kiwi fruit does not get nearly enough credit. It sits quietly in the fruit bowl and most people reach straight past it. This week I want to change that because kiwi is one of the most genuinely functional foods available to us and it happens to be low FODMAP, which makes it relevant for a large portion of this community.

More vitamin C than an orange

Two kiwi fruit contain more vitamin C than a medium orange. We touched on vitamin C back in Vol. 08 in the context of iron absorption but it goes further than that. Vitamin C is critical for immune function, collagen production, skin health and fighting off the tail end of winter. Two kiwi fruit per day takes care of a significant portion of your daily needs without any effort at all.

A fibre powerhouse

Two kiwi fruit provide around 4 to 5 grams of fibre, and it is not just the quantity that makes kiwi special. Kiwi contains both soluble and insoluble fibre, which we covered in Vol. 14. Soluble fibre feeds beneficial gut bacteria. Insoluble fibre adds bulk and keeps things moving. Research has specifically shown that eating two kiwi fruit per day significantly improves bowel frequency and consistency in people with constipation and IBS. Not a supplement, not a powder. Just kiwi, eaten daily.

Actinidin, the enzyme nobody talks about

Kiwi contains a proteolytic enzyme called actinidin that specifically aids the digestion and absorption of protein. For anyone eating a higher protein diet, adding kiwi alongside or after a protein-rich meal can meaningfully improve how well that protein is actually used by the body.

The sleep connection

Kiwi contains a natural source of serotonin, the precursor to melatonin which regulates sleep. Studies have shown that eating two kiwi fruit before bed improves sleep onset, duration and quality. Which is exactly why today’s recipe is an after-dinner bowl rather than a breakfast one.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Buy a bag of kiwi fruit this week and eat two every evening after dinner. That is it. Simple, low cost and genuinely one of the most effective things you can do for your gut, your vitamin C intake and your sleep all at once. Do it for seven days and notice the difference.

2. Lifestyle. Spring is almost here. This week get outside for at least 20 minutes of morning sunlight every day. After a long winter of lower light, your vitamin D, your mood and your gut clock all benefit from the seasonal shift. Use it.

3. Mindset. One more big week before I taper and I am choosing to approach it with gratitude rather than anxiety. Every hard session between now and Sunday is a gift, not a burden. This week I want you to identify one thing in your life that you have been treating as an obligation and try, just for this week, to approach it as a privilege instead. It changes everything.

Two spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, now really is the time.

Talk soon,
Katie x

Canada was incredible. But flying internationally two weeks out from a marathon is a gamble I would not necessarily recommend. Not because of the training. Because of the other thing. The thing anyone with a sensitive gut will understand immediately without me having to spell it out. Let’s just say long haul travel and digestive reliability do not always see eye to eye and leave it at that.

Two weeks to race day. The body is ready. The gut just needs to catch up.

How did last week’s homework land? Are you measuring progress by something other than the mirror? Hit reply and tell me.

WEEKLY RECIPE

Turmeric Latte

From The Kitchen Series Volume 2, nearly here. This is the first thing I make when I get home from a long trip. Warming, anti-inflammatory, genuinely hydrating and so much better for your gut than reaching straight for another coffee. The black pepper is not optional. It contains piperine which dramatically increases the absorption of curcumin, the active compound in turmeric that does all the good work.

Serves: 1 Prep: 2 min | Cook: 5 min GF | DF | RSF

Ingredients

• 1.5 cups milk of choice (coconut or almond work beautifully)

• 1 tsp ground turmeric

• 1/2 tsp ground cinnamon

• 1/2 tsp ground ginger

• Pinch of cracked black pepper

• 1 tsp maple syrup

• Optional: 1/2 tsp vanilla essence

Method

1. Add all ingredients to a small saucepan over medium heat.

2. Whisk continuously until warmed through and frothy. Do not boil.

3. Pour into a mug and serve immediately.

Coconut milk gives a rich creamy result. Almond milk is lighter and works just as well. Black pepper is non-negotiable.

HEALTH HACK: WHAT FLYING ACTUALLY DOES TO YOUR GUT

There is a reason so many people feel off after a long haul flight. Bloated, sluggish, not quite themselves. It is not just the time zones or the airport food. Flying has a specific and measurable impact on your gut that most people have never had explained to them.

Cabin pressure and bloating

Aircraft cabins are pressurised to the equivalent of around 2,400 metres above sea level. At that altitude, gas in your digestive system expands by up to 30%. This is why bloating on a plane feels so much worse than it does on the ground. Any food that contributes to gas production at altitude will amplify that significantly.

Dehydration and gut motility

Cabin air is extremely dry, around 10 to 20% humidity compared to the 30 to 60% we are used to on the ground. Dehydration directly impacts gut motility, the muscle contractions that move everything through your digestive system. When you are dehydrated, things slow down. Sometimes significantly. This is one of the main reasons long haul travel disrupts bowel habits so reliably, and why rehydrating properly in the days after a flight is one of the most important things you can do.

Your gut has its own body clock

Most people do not know this. Your gut has its own circadian rhythm, separate from your brain, governed by the same light and time cues that regulate sleep. When you cross multiple time zones it gets just as jet lagged as the rest of you. Meal timing, bowel habits and digestive enzyme production all shift in response. Your gut is not broken after travel. It is just recalibrating.

How to support your gut around travel

• Hydrate aggressively before you board and consistently throughout the flight

• Avoid alcohol and limit coffee on the plane, both accelerate dehydration

• Keep food simple and easy to digest at the airport and in the air

• Move regularly on the plane, even walking to the bathroom helps keep things moving

• When you land, reach for warm nourishing food over anything heavy or processed

• Get back onto your normal meal timing as quickly as possible to reset your gut clock

• Give yourself a few days. It will recalibrate.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Swap your second or third coffee of the day for a turmeric latte this week. Warming, anti-inflammatory and genuinely hydrating in a way coffee is not. If you are coming off travel, make it your first drink after your morning water.

2. Lifestyle. If travel has disrupted your routine recently, your only job this week is to get back to basics. Regular meal times, plenty of water, warm food and as much sleep as your schedule allows. Reset before you rebuild.

3. Mindset. Two weeks out from race day I am sitting with a particular kind of nervous energy that anyone working toward a big goal will recognise. The work is done. All that is left is to trust it. This week think about something you have been working toward and ask yourself honestly: have I done enough to trust myself here? If the answer is yes, let yourself rest in that. You have earned it.

Two spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, now really is the time.

Talk soon, Katie x

I said that I am performing better than ever and I have never looked worse. And I meant every word of it. And yes, it bothers me. I would be lying if I said it did not. But what I also know, and what the data confirms, is that how I look right now is not the full picture. Not even close.

If you saw the reel, you know what I am talking about. If you did not, keep reading because this might be the most important thing I write in this entire series.

How did the caffeine homework land last week? Did you move your last coffee to before midday? Hit reply and tell me.

WEEKLY RECIPE

Chicken Stir Fry

From The Kitchen Series Volume 2, (coming very soon!) This is the recipe I keep coming back to during marathon training because it is fast, carbohydrate-rich, packed with vegetables and genuinely delicious. White rice is not the enemy. It is fuel. And right now my body needs all of it.

Serves: 5 Prep: 10 min | Cook: 20 min GF | DF | RSF | NF

Ingredients

• 1 cup white rice, uncooked

• 2 cups water

• 1 tbsp garlic-infused olive oil

• 750g chicken thigh, diced

• 250g carrot, sliced on the diagonal

• 250g zucchini, sliced

• 200g red capsicum, sliced

• 4 tbsp coconut aminos or tamari (no added garlic or onion)

• 1 tbsp fresh ginger, grated

• Salt and white pepper

Method

1. Rinse the rice well under cold water until the water runs mostly clear.

2. Add the rice and water to a saucepan. Bring to the boil over high heat.

3. Once boiling, reduce the heat to low, cover with a tight-fitting lid and cook for 15 minutes. Do not lift the lid during cooking.

4. Remove from the heat and leave to stand, covered, for 10 minutes. Fluff gently with a fork. Set aside.

5. Heat a large pan or wok over high heat. Add the garlic-infused oil.

6. Add the chicken and cook until golden and cooked through. Remove and set aside.

7. Add the carrot, zucchini and capsicum and cook over high heat until just tender but still with some bite.

8. Return the chicken and rice to the pan. Add the coconut aminos, ginger, white pepper and salt.

9. Toss everything together and heat through for 1 to 2 minutes.

10. Serve immediately.

This divides perfectly into five containers and keeps in the fridge for up to 3 days. A genuinely good meal prep recipe. Slightly undercook the vegetables if you are planning to reheat later. Garlic-infused oil gives you all the garlic flavour without the FODMAP. Worth having a bottle on hand always.

HEALTH HACK: PERFORMING BETTER THAN EVER AND NEVER LOOKED WORSE

Let me be honest with you in a way that I think the wellness industry rarely is.

Three weeks out from running a marathon, I am in the best shape of my athletic life in terms of what my body can do. My times are strong. My endurance is at a level I have never hit before. My recovery between sessions is good. By every performance metric that matters, I am peaking at exactly the right time.

And I look bloated, puffy, heavier than usual and nothing like what most people associate with a runner’s body.

I had a DEXA scan to make sure I was not missing something. Bone density, excellent. Body fat, healthy and appropriate. Muscle mass, strong. There is nothing wrong with my body. It is doing exactly what it needs to do.

So why does it look the way it does? And why does it still bother me even when I know that?

Because we have been conditioned to read our body’s appearance as the truth. And it is not.

And here is the thing. You do not have to be training for a marathon to feel this.

Any significant increase in training load can trigger the same response. Starting a new gym program. Adding an extra session or two per week. Signing up for your first fun run or your first fitness class five days a week. If you have ever ramped up your training and noticed your body looking or feeling different in a way you did not expect, this is why.

What actually happens to the body under high training load

When training volume increases, your body undergoes a series of physiological changes that have nothing to do with fat gain and everything to do with adaptation.

Glycogen storage increases. Carbohydrates consumed are stored as glycogen in the muscles and liver for use during training. For every gram of glycogen stored, the body holds approximately three grams of water alongside it. This is not fat. This is your body literally holding fuel and the water needed to use it. It is a sign your fuelling is working, not that something is wrong.

Inflammation increases. Higher training loads create micro-damage in the muscles as part of the adaptation process. The body responds with localised inflammation which causes temporary swelling and puffiness. This is your body repairing and getting stronger, not something going wrong.

Cortisol stays elevated. As we covered in Vol. 06, sustained training load keeps cortisol slightly elevated. This contributes to water retention, particularly around the midsection, and can make the body look and feel heavier even when composition has not changed.

The result is a body that looks softer, puffier and heavier than it did before you started training harder. A body that is simultaneously fitter, stronger and more capable than it has ever been. Both things are true at the same time.

Where underfuelling makes everything worse

Here is the critical part. If you are training harder and not eating enough to support it, the body does not just look different. It starts to break down. Muscle tissue gets used for energy. Hormones are disrupted. Recovery slows. And the inflammation and water retention actually increase because the stress on the body intensifies without the fuel to manage it.

The answer is not to eat less because your body looks different than you expected. It is to eat more. Specifically more carbohydrates, which are the primary fuel source for any kind of training, and enough overall calories to genuinely match the demand being placed on your body.

This is what I am doing right now. Eating more than feels comfortable. Trusting the data over the mirror. And reminding myself that what my body looks like right now is a byproduct of what it is doing, not a reflection of how well I am looking after it.

The reframe

Your body is not failing you when it changes in response to training. It is adapting. It is storing fuel. It is managing the load you are placing on it. And it deserves to be fed accordingly, not restricted because it does not look the way you expected it to while doing something extraordinary.

We eat to earn our workouts. We do not workout to earn our food.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Make the stir fry today and do not be afraid of the white rice. Eat it, enjoy it and notice how your body feels when it is properly carbohydrate fuelled. If you are in a training block of any kind right now, your carbohydrate needs are higher than you think. This week, eat accordingly.

2. Lifestyle. Find one measure of progress this week that has nothing to do with the mirror or the scale. A performance metric, an energy rating, a sleep score, a strength personal best, how you felt on your morning walk. Train yourself to measure what actually matters and notice how differently you feel about your body when you do.

3. Mindset. Write down one thing your body has done this week that has nothing to do with how it looks. Be specific. Then ask yourself honestly: am I giving it enough credit for what it is doing? And am I giving it enough fuel to keep doing it?

Two spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, now really is the time.

Talk soon, Katie x

How did the fibre homework land last week? Did you make the chia jam? Hit reply and tell me.

WEEKLY RECIPE

Coffee Banana Smoothie

Your morning coffee, reinvented. This is what happens when you stop drinking coffee on an empty stomach and start pairing it with real food instead. The banana and dates bring natural sweetness, the yoghurt brings the protein, and the coffee shot does exactly what it is supposed to do. A proper breakfast that happens to also have your coffee in it. Have this after your morning movement and start the day feeling genuinely nourished.

Serves: 1 Prep: 5 min GF | NF | RSF

Low FODMAP: limit to 1 medjool date or 2 regular dates per serve. Use lactose-free high protein yoghurt.

Ingredients

• 1 shot espresso, cooled slightly

• 1 medium banana, frozen

• 1 to 2 medjool dates, pitted

• 100g high protein Greek yoghurt (look for 15g protein per 170g serve)

• 1/2 cup ice

• 1/2 tsp cinnamon

• Pinch of celtic salt

• Splash of milk of choice to blend if needed

Method

1. Pull your espresso shot and set aside for a few minutes.

2. Add all ingredients to a high speed blender.

3. Blend until completely smooth.

4. Pour and drink immediately.

A proper breakfast that happens to also have your coffee in it. Have this after your morning movement and start the day feeling genuinely nourished.

HEALTH HACK: THE TRUTH ABOUT CAFFEINE

We have been sold a story that coffee is bad for us. And like most things in nutrition, the reality is far more nuanced than that.

Coffee is not the enemy. When used well, at the right time and in the right amount, it is genuinely one of the most studied and beneficial compounds available to us. The problem is not the coffee. It is how most of us are drinking it.

The actual health benefits of coffee

Research consistently shows that moderate coffee consumption is associated with reduced risk of type 2 diabetes, Parkinson’s disease, certain liver conditions and cognitive decline. Coffee is one of the richest sources of antioxidants in the modern diet. It supports liver function, improves insulin sensitivity and has a measurable positive impact on mood and focus when consumed appropriately.

This is not a reason to drink more of it. It is a reason to stop feeling guilty about the cups you are already having.

Caffeine as a performance tool

This is where it gets really interesting. Caffeine is one of the most well researched ergogenic aids in sport. It works by blocking adenosine receptors in the brain, the receptors responsible for making you feel fatigued. The result is improved endurance, reduced perceived effort, sharper focus and faster reaction time.

For performance specifically, timing matters. Caffeine peaks in the bloodstream around 30 to 60 minutes after consumption. On the days you have a long run or a hard training session, having a coffee paired with a proper carbohydrate source before you train can make a genuine difference to your output. The caffeine works with the carbohydrates, not instead of them. Many endurance gels also contain caffeine for exactly this reason, combining both fuel and stimulant in one hit during longer efforts. This is the one context where coffee before a full sit-down meal makes sense, intentional, strategic and always alongside adequate food.

For every other morning, the approach is different.

Where it goes wrong

Habitually drinking black coffee on an empty stomach before a normal day spikes cortisol, which we covered in Vol. 06, irritates the gut lining, which we covered in Vol. 02, and creates a low grade stress response before the day has even started. It also contributes to increased anxiety, jitteriness and energy crashes later in the morning.

If you are relying on coffee to go to the bathroom every morning, that is also worth paying attention to. Your bowel motility should not be dependent on a stimulant. It is a sign your gut needs more support, not more caffeine.

The optimal coffee routine

• Water first, always. Before anything else, 500ml minimum on waking.

• On a normal day, eat before you drink. Your first coffee should come after food.

• On a training day with a hard or long session, pair your coffee with a proper carbohydrate source before you train. Fuel the session first, let the caffeine support it.

• Keep it to two to three shots per day maximum.

• Nothing after midday. Caffeine has a half life of five to six hours, meaning a 2pm coffee is still active in your system at 8pm and directly impacts your ability to fall into deep restorative sleep.

Stretching your first coffee out by even 60 to 90 minutes after waking on a normal day, after water, movement and food, will change how you feel across the entire day. Most people notice the difference within a week.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Make the coffee smoothie tomorrow morning instead of your usual coffee. Have it after your morning movement and notice how differently your body feels starting the day with caffeine alongside real food rather than on an empty stomach.

2. Lifestyle. Move your last coffee of the day to before midday this week. No exceptions. Give your nervous system and your sleep the chance to show you what they can do without caffeine in the system by evening. Most people are genuinely surprised by how much better they sleep within just a few days.

3. Mindset. Four weeks out from my marathon, I am thinking a lot about what it means to trust a process you cannot always see the results of yet. Training, nutrition, sleep, all of it compounds quietly in the background. This week I want you to identify one area of your health or life where you have been putting in the work but have not seen the results yet. Write it down and commit to trusting it for four more weeks before you reassess. Consistency over time is always the answer.

Three spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, that is probably a sign.

Talk soon, Katie x

How did the fuelling homework land last week? Did you eat before your workouts? Hit reply and tell me honestly.

WEEKLY RECIPE

Mixed Berry Chia Jam

There is something really lovely about sitting down with a piece of toast, a cup of tea or coffee and a jar of homemade jam on a cold winter morning. No additives, no nasties, just something warm and simple that you made yourself. It also makes the most beautiful gift. Pour into a nice jar, tie a ribbon around it and you are done.

Makes: approximately 1.5 cups Prep: 2 min | Cook: 12 to 15 min | Set: 30 min

GF | DF | NF | RSF | Vegan | Low FODMAP

Ingredients

• 3 cups mixed frozen berries (strawberries, blueberries, raspberries)

• 3 tbsp chia seeds

• 2 tbsp pure maple syrup

• Juice of 1/2 lemon

Method

1. Add the frozen berries to a small saucepan over medium heat.

2. Cook for 10 to 12 minutes, stirring regularly, until the berries have completely broken down and the mixture is bubbling.

3. Use the back of a spoon or a fork to mash any remaining pieces to your preferred consistency.

4. Remove from the heat and stir through the chia seeds, maple syrup and lemon juice.

5. Transfer to a clean jar and allow to cool at room temperature for 30 minutes. The chia seeds will absorb the liquid and thicken the jam as it cools.

6. Refrigerate until ready to use.

Stores in the fridge for up to 10 days. Serve on gluten free toast, spooned over a yoghurt bowl or oat bowl, layered into a smoothie bowl, stirred through cottage cheese or eaten straight from the jar with a spoon. No judgement.

HEALTH HACK: FIBRE, FIBREMAXXING AND WHY MORE IS NOT ALWAYS BETTER

Fibre is having a moment. If you have spent any time on social media lately you have probably seen the term fibremaxxing, the trend of dramatically increasing fibre intake in pursuit of better gut health, weight management and longevity. And while the underlying intention is not wrong, the execution for a lot of people is doing more harm than good.

Let me explain.

Why fibre matters

Fibre is the indigestible part of plant foods that passes through the digestive system largely intact. It feeds your gut bacteria, supports healthy bowel motility, stabilises blood sugar, lowers cholesterol and keeps you fuller for longer. There are two types worth understanding.

Soluble fibre dissolves in water and forms a gel-like substance in the gut. It slows digestion, feeds beneficial bacteria and is found in oats, chia seeds, flaxseeds, berries and certain vegetables. This is the type in today’s recipe.

Insoluble fibre does not dissolve. It adds bulk to stool and keeps things moving. It is found in the skins of vegetables and fruit, whole grains and legumes.

Both are important. Most people are not getting enough of either, which is where the fibremaxxing trend comes from.

Where fibremaxxing goes wrong

Here is the problem. Most of the foods being promoted as high fibre heroes, think onion, garlic, legumes, wheat, certain fruits and cruciferous vegetables, are also high in FODMAPs. For anyone with IBS, a sensitive gut, a history of bloating or digestive issues, dramatically increasing these foods is not going to improve gut health. It is going to cause a flare.

We covered FODMAPs back in Vol. 04. High FODMAP foods ferment rapidly in the large intestine. For people with gut sensitivity, more fermentation means more gas, more bloating, more discomfort and more inflammation. Fibremaxxing through high FODMAP foods is genuinely one of the worst things someone with IBS can do, even though it looks like the right thing on paper.

Even for people without gut sensitivity, increasing fibre too quickly causes bloating, cramping and digestive distress. The gut microbiome needs time to adapt. A gradual increase over several weeks is always the right approach.

Low FODMAP friendly fibre sources that actually work

The good news is that you can absolutely eat a high fibre diet on low FODMAP. You just need to know which foods to reach for.

• Chia seeds - one of the most fibre-dense foods available and naturally low FODMAP in a two tablespoon serve. Today’s recipe is built around them.

• Oats - gluten free oats are low FODMAP in a half cup serve and a brilliant source of soluble fibre

• Blueberries, strawberries and raspberries - low FODMAP in standard serves and full of antioxidants alongside their fibre content

• Carrots, zucchini and capsicum - low FODMAP vegetables that contribute meaningful fibre without the fermentation risk

• Pumpkin and sweet potato - root vegetables that are both fibre-rich and low FODMAP in the right portions

• Canned lentils - low FODMAP in a quarter cup serve after rinsing, a great way to add plant-based fibre and protein together

• Flaxseeds - one tablespoon per day is low FODMAP and adds both soluble and insoluble fibre

The rule that matters most

Increase fibre slowly. Add one new source at a time. Drink plenty of water alongside it, fibre needs hydration to do its job properly. And pay attention to how your body responds rather than following a trend designed for people whose gut is nothing like yours.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Make the chia jam today and eat it every morning this week on toast or stirred through your oats or yoghurt. One simple swap that adds a meaningful dose of soluble fibre to your day without any digestive drama.

2. Lifestyle. Add one new low FODMAP fibre source to your diet this week. Just one. Pick something from the list above that you are not already eating regularly and build it in gradually. Notice how your gut responds over the week before adding anything else.

3. Mindset. The next time you see a wellness trend on social media, pause before you adopt it. Ask yourself one question: is this designed for someone like me, with my gut, my history, my body? Not every piece of health advice is universal and knowing that is one of the most empowering things you can take from this newsletter. Trust your body over a trend every single time.

Three spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, that is probably a sign.

Talk soon, Katie x

I am currently in a heavy training block for the Sydney Marathon on August 31. My body is working hard, my carbohydrate needs are higher than usual, and there are days where I feel inflamed and fuller than I am used to. I could look at that and panic. I could restrict, pull back, try to look a certain way while simultaneously demanding elite level output from my body.

Or I could do what I actually know to be true. Feed it. Trust it. Focus on what it can do rather than what it looks like.

That shift in thinking is what this week is about.

How did the hydration homework land? Are you adding celtic salt to your morning water? Hit reply and tell me.

WEEKLY RECIPE

Beef Ragu Pasta

From The Kitchen Series Volume 2. Yes, it is almost here. This one is everything a ragu should be. Rich, deep, slow cooked and deeply satisfying. Carbohydrates are not the enemy, and this recipe is proof of that. Complex carbohydrates paired with quality protein and whole food ingredients are one of the most sustaining meals you can eat. Make it Sunday, eat it across the week, freeze the rest.

Serves: 6
Prep: 15 min | Cook: 2 hours 30 min
GF | DF | RSF

Low FODMAP: the garlic and onion infused olive oil makes this naturally lower FODMAP without losing any flavour.

Ingredients

• 1.2kg beef chuck, cut into 4 equal pieces

• 3 tbsp garlic and onion infused extra virgin olive oil

• 1 cup carrots, diced

• 1 cup celery, diced

• 800g tinned crushed tomatoes

• 50g tomato paste

• 1 tbsp beef bone broth powder

• 1 cup red wine

• 1 1/2 cups water

• 3 sprigs fresh thyme

• 3 bay leaves

• Salt and pepper

• 400g gluten free pasta

• 1/2 cup fresh flat-leaf parsley, to garnish

Method

1. Season the beef generously with salt and pepper. Heat 1 tbsp of the oil in a large heavy-based pot over high heat and sear the beef in batches for 3 to 4 minutes per side until deeply browned. Remove and set aside.

2. Add the remaining oil to the pot. Add the carrot and celery and cook for 5 minutes until soft.

3. Add the crushed tomatoes, tomato paste, bone broth powder, red wine, water, thyme and bay leaves. Stir until well combined.

4. Return the beef to the pot along with any resting juices. Bring to a simmer, then reduce to low heat, cover and cook for 2 hours.

5. Remove the beef and shred with two forks. Return the shredded meat to the pot and bring back to a simmer to reduce the sauce for 10 to 15 minutes.

6. Season generously with salt and pepper.

7. Cook the pasta as directed on the packet until just al dente. Reserve 3/4 cup of pasta water before draining.

8. Add the drained pasta and 4 large ladles of ragu to a wide pan with the pasta water. Toss over medium heat until the sauce coats the pasta and reduces slightly.

9. Serve immediately scattered with fresh parsley.

Searing the beef properly before braising is what gives the ragu its depth. Take your time with it. The ragu improves overnight. Make it a day ahead and reheat gently. Freezes beautifully for up to 3 months.

HEALTH HACK: WE EAT TO EARN OUR WORKOUTS. NOT THE OTHER WAY AROUND.

There is a trend making its way back into mainstream culture and I am not going to pretend I have not noticed it. The glorification of thinness is back. The language around it has changed, it is dressed up differently now, but the message is the same. Smaller is better. Less is more. And it is dangerous.

I want to be direct about this because I think it deserves directness.

Underfuelling is not a wellness strategy. It is not discipline. It is not something to aspire to. It is a form of harm, and the side effects are serious, measurable and often irreversible if left unchecked long enough.

What underfuelling actually does to your body

Regardless of whether you are male or female, chronically underfuelling has consequences that go far beyond how you look.

• Performance drops. Your body cannot produce output it has not been given fuel for. Strength, endurance, speed and power all decline when energy intake is insufficient.

• Muscle is lost, not fat. In a calorie deficit without adequate protein and carbohydrates, the body breaks down muscle tissue for energy. You become weaker, not leaner in any meaningful sense.

• Hormones are disrupted. For women, underfuelling suppresses oestrogen, disrupts the menstrual cycle and accelerates bone density loss. For men, testosterone drops, recovery slows and mood becomes significantly harder to regulate.

• Gut health suffers. We have spent months talking about the gut. Chronic underfuelling damages the gut lining, disrupts the microbiome and impairs nutrient absorption. Everything downstream suffers.

• Mental health deteriorates. Irritability, anxiety, poor concentration and low mood are all documented consequences of insufficient energy intake. The brain runs on glucose. When you restrict carbohydrates or overall calories significantly, cognitive function is one of the first things to go.

• Immunity drops. A body that is not adequately fuelled cannot mount an effective immune response. You get sick more often and recover more slowly.

• Bone density decreases. Particularly in endurance athletes and active individuals who are underfuelling, stress fractures and early onset bone density loss are real and well documented risks.

The narrative that needs to change

I have said this for years and I will keep saying it.

“We eat to earn our workouts. We do not workout to earn our food.”

The idea that food is something you have to justify through exercise is one of the most damaging frameworks in fitness culture. It turns eating into a transaction, movement into punishment and your body into something to be managed rather than celebrated.

Your body is not an aesthetic project. It is the vehicle that carries you through everything you want to do in this life. It deserves to be fuelled accordingly.

If you are training, you need to eat before you train. Full stop. Your muscles need glycogen to perform. Your brain needs glucose to focus. Your body needs to know it is safe and supported, not running on empty and under threat.

And if you are not training, you still need to eat. Rest days are not days to restrict. They are days your body uses to repair, rebuild and prepare for what comes next. Eating less on rest days is one of the most counterproductive things you can do for body composition, recovery and long-term health.

What adequate fuelling actually looks like

• Eating before every training session, no exceptions

• Including complex carbohydrates at most meals, think rice, oats, potato, pasta, root vegetables

• Prioritising protein across the day, minimum 1.6g per kg of bodyweight for active individuals

• Not skipping meals because you did not train that day

• Eating enough that you have energy, strength, stable mood and regular digestion

That is not indulgence. That is basic physiological respect for your body.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Eat before every single training session this week. No exceptions, no negotiating with yourself. Even if it is just a banana and some nut butter 30 minutes before you move. Your body cannot perform on empty and it should not have to.

2. Lifestyle. Make the ragu today. Let it be an act of nourishment rather than just dinner. Cook something that takes time and effort and eat it without guilt, without counting, without qualifying it. Just eat it and notice how your body feels when it is properly fed.

3. Mindset. At the end of each training session this week, ask yourself one question before you look in the mirror or step on a scale. What did my body just do? Name it specifically. I ran five kilometres. I lifted heavier than last week. I showed up when I did not feel like it. That is the metric that matters. Build the habit of measuring your body by what it does, not what it looks like.

Three spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, that is probably a sign.

Talk soon,
Katie x

One more thing before we get into it. The Kitchen Series Volume 2 is very close and I will have more details to share very soon. I cannot wait to get this one into your hands.

How did the omega-3 homework land? Did you try the sardines? Hit reply and be honest.

WEEKLY RECIPE

Shepherd’s Pie

From The Kitchen Series Volume 1. This is old school comfort food done properly. Packed with vegetables, high in protein and topped with the most satisfying sweet potato and pumpkin mash you will ever eat. The kind of meal that makes your whole house smell incredible and feeds you for days. Perfect for winter.

Serves: 4 to 6 Prep: 20 min | Cook: 1 hour 30 min GF | DFO | RSF | NF

For the veggie loaded mince

• 2 tbsp garlic-infused olive oil

• 500g beef mince

• 500g pork mince

• 2 carrots, grated

• 2 zucchini, grated

• 2 cups mushrooms, diced

• 700ml passata

• 1 tin diced tomatoes

• 1 tbsp dried basil

• 1 tbsp oregano

• 1 tbsp turmeric

• 1 tbsp chilli flakes

• 1 tbsp paprika

• Salt and pepper

• 2 cups spinach

For the mash topping

• 1 large sweet potato

• 1/8 of a pumpkin

• 2 tbsp coconut oil

• 1/4 cup milk of choice

• Salt, to taste

• 1/2 cup cheddar cheese or nutritional yeast and cracked pepper to finish

Method

Mince

1. Heat the oil in a large pot over medium heat.

2. Add the mince and let it sweat. Cook until completely browned.

3. Add the carrots and zucchini and cook for another 10 minutes, allowing most of the liquid to evaporate.

4. Add the mushrooms, passata, tinned tomatoes, herbs, salt and pepper.

5. Cook on high for 7 to 10 minutes.

6. Stir in the spinach, reduce to low, cover and simmer for at least an hour.

Mash

1. Preheat oven to 200°C.

2. Bring a pot of water to the boil.

3. Peel and dice the sweet potato and pumpkin into similar size chunks.

4. Cook in boiling water for 10 minutes until soft enough to pierce with a fork.

5. Drain and transfer to a bowl. Add coconut oil, milk and salt.

6. Mash until smooth and creamy.

To assemble

1. Pour the mince into a baking dish and cover with the mash.

2. Top with cheese or nutritional yeast and cracked pepper.

3. Bake at 200°C for 25 to 30 minutes until golden and crispy on top.

Stores in the fridge for up to 3 days and freezes beautifully for up to 3 months. The mince on its own is one of the most versatile meal prep bases you can make. Use it through the week with rice, pasta, in tacos or on toast.

HEALTH HACK: HYDRATION AND ELECTROLYTES. NECESSARY OR OVERHYPED?

Let me be straight with you on this one, because the wellness industry has made hydration incredibly confusing and expensive, and it does not need to be either.

Water is the foundation. Full stop. No electrolyte product, supplement or fancy drink replaces it. If you are not drinking enough plain water every day, that is always the first thing to fix. For most people in most circumstances, consistently drinking two to three litres of water daily will do more for their energy, skin, digestion, brain function and performance than any product on the market.

But electrolytes do have a place, and here is when they actually matter.

What electrolytes actually are

Electrolytes are minerals that carry an electrical charge in the body. Sodium, potassium, magnesium, calcium and chloride are the main ones. They regulate fluid balance, nerve function, muscle contractions and hydration at a cellular level. When you sweat, you lose electrolytes alongside water. Replacing water alone without replacing electrolytes can actually leave cells less hydrated than before, which is why you can drink plenty of water and still feel flat, crampy or foggy.

Signs you might need more electrolytes:

• Muscle cramps, particularly during or after training

• Headaches despite drinking plenty of water

• Feeling flat or fatigued even when hydrated

• Brain fog that does not shift

• Dizziness or light-headedness

• Bloating from drinking large amounts of water quickly

When they are genuinely useful

• Training sessions over 60 minutes, particularly if you sweat heavily

• Hot weather or high humidity

• Long travel days, especially flying

• After illness involving vomiting or diarrhoea

• During periods of high stress when mineral depletion is higher

When they are overhyped

If you are sitting at a desk, doing a 30 minute walk or going about a normal day, plain water is all you need. You do not need an electrolyte sachet for your morning commute.

The simplest and most affordable option

A pinch of high quality celtic salt in your water does the same job as most electrolyte products on the market. Celtic salt contains naturally occurring trace minerals including sodium, magnesium and potassium. It is what I reach for first and it costs almost nothing.

If you do want a product for training or travel, quality matters. I use Rhise, (10% off code) which is clean, low in sugar and actually contains meaningful mineral quantities rather than just flavouring and fillers. Read the label on anything you buy and look for real sodium, potassium and magnesium content.

Food first always. Coconut water, bananas, avocado, leafy greens, sweet potato and good quality salt are all excellent natural electrolyte sources that should form the foundation before you reach for a supplement.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Make the shepherd’s pie today. It takes time but almost none of it is hands-on. While it is cooking, prep your water for the week. Fill a two litre bottle and put it on your kitchen bench. Your only job is to empty it every day, plus an extra glass or two on top.

2. Lifestyle. Add a pinch of celtic salt to your first glass of water every morning this week before your coffee. That is it. One small shift that supports cellular hydration, mineral balance and digestion from the moment you wake up. Notice how you feel by Friday.

3. Mindset. You are halfway through the year. Take ten minutes this week to look back at what you set out to do in January and honestly assess where you are. Not to judge yourself, to recalibrate. What is still worth pursuing? What has changed? What do you want the next six months to actually look like? Write it down. Direction matters more than pace.

Three spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, that is probably a sign.

Talk soon, Katie x

How did the colonic edition land? I know it was a bold one. Did it resonate? Hit reply and tell me.

WEEKLY RECIPE

Sardines on Toast

I know. Stay with me. This is one of those recipes that sounds questionable until you actually make it, and then you wonder why you have not been eating it every morning. Five minutes, one pan, genuinely one of the most omega-3 rich breakfasts you can put together. Keep a tin of good quality sardines in your pantry and this becomes a two-minute breakfast on even the most chaotic mornings.

Serves: 1
Prep: 5 min
GF | DF | RSF | NF

Ingredients

• 2 slices gluten free bread

• 100g tinned sardines, in brine or oil

• 1/2 avocado

• Juice of 1/2 lemon

• Sriracha, to taste

• Salt and pepper

• 1 poached egg (optional)

Method

1. Toast the bread until golden and crisp.

2. Drain the sardines well. This is the step that keeps the toast from going soggy.

3. Mash or slice the avocado and spread across the toast.

4. Top with sardines and season with sriracha, salt and pepper.

5. Squeeze over the lemon juice just before eating.

Sardines can be swapped for any tinned fish. Tuna, mackerel or salmon all work here. The optional poached egg turns this into a proper protein-packed plate.

HEALTH HACK: OMEGA-3S, THE NUTRIENT YOUR BODY IS QUIETLY ASKING FOR

If there is one nutrient that keeps coming up across gut health, brain health, inflammation and recovery, it is omega-3 fatty acids. We touched on salmon in Vol. 09 but this week I want to go deeper, because most people are not getting nearly enough and the impact of that runs further than most realise.

Omega-3s are essential fatty acids, meaning your body cannot make them on its own. You have to get them from food. There are three main types worth knowing about. EPA and DHA are the most biologically active and are found primarily in oily fish. ALA is found in plant sources like flaxseed, chia seeds and walnuts, but the conversion to EPA and DHA in the body is limited, which is why food sources like sardines and salmon are so valuable.

Signs you might be low:

• Dry or dull skin that does not respond to hydration

• Joint stiffness or achiness, particularly in the morning

• Brain fog and difficulty concentrating

• Low mood or feeling flat without a clear reason

• Poor recovery from training

• Frequent illness or slow healing

• Gut inflammation, bloating or irregular digestion

The gut connection

This is the part I find most interesting. Omega-3 fatty acids directly reduce intestinal inflammation and help maintain the integrity of the gut lining. Everything we have covered across this series, from the gut-brain axis in Vol. 04 to iron absorption in Vol. 08 to colonics in Vol. 10, comes back to the health of that gut lining. Omega-3s are one of the most powerful tools for protecting it.

Best food sources:

• Sardines and mackerel, the most concentrated sources available

• Salmon, which we covered in Vol. 09

• Tinned tuna, an affordable and easy everyday option

• Walnuts, flaxseeds and chia seeds for plant-based sources

• Egg yolks, particularly from pasture-raised eggs

Aim for oily fish at least twice a week. If that feels like a stretch right now, a good quality fish oil supplement is worth considering. Look for one that lists the EPA and DHA content specifically rather than just total fish oil, and keep it in the fridge once opened.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Make the sardines on toast tomorrow morning. I know it feels like a stretch but give it one try before you decide it is not for you. If sardines are genuinely a hard no, swap for tinned salmon or mackerel. The point is getting oily fish into your breakfast rotation at least twice this week.

2. Lifestyle. Your body recovers when you let it. This week, particularly if you pushed hard physically or mentally, build one complete rest day into your week where movement is gentle and intentional. A walk, some stretching, nothing more. Recovery is not a reward for working hard. It is part of the work.

3. Mindset. You did something hard recently, or you have been quietly doing something hard for a while. Take two minutes today to actually acknowledge it. Write it down, say it out loud, tell someone who will receive it well. We are so good at moving straight to the next thing without stopping to recognise what we just did. Pause before you plan what is next. You have earned that.

Three spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, that is probably a sign.

Talk soon,
Katie x

How did the energy audit go last week? Did anything surprise you? Hit reply, I genuinely want to know.

WEEKLY RECIPE

High Protein Oat Bowl

This is what I have been eating most mornings lately and I cannot stop. Warm, creamy, genuinely filling and completely customisable. The protein addition turns a basic bowl of oats into something that keeps you going for hours. Perfect for the cooler months when a cold smoothie just does not cut it anymore.

Serves: 1
Prep: 2 min | Cook: 8 to 10 min
GF | RSF | DFO

Low FODMAP: use lactose-free yoghurt and keep banana to 1/3 of a medium banana per serve.

Ingredients

• 1/3 cup gluten free oats. I use these ones.

• 2/3 cup water or milk of choice

• Pinch of salt

• 1/2 tsp cinnamon (optional)

• 1 serving unflavoured collagen protein powder

Toppings

• 1/2 banana, sliced, or a handful of mixed berries

• 100g cottage cheese or high protein Greek yoghurt

• 1/2 tbsp peanut butter

• Drizzle of maple syrup

Method

1. Add the oats, water or milk, salt, cinnamon and collagen protein powder to a small pot.

2. Cook over medium-high heat, stirring regularly, until the water has absorbed and the oats are thick and creamy.

3. Pour into a bowl and top with your fruit, cottage cheese or yoghurt, peanut butter and a drizzle of maple syrup.

If you are using a non-collagen protein powder, do not cook it in the pot. Add it to the bowl after the oats are cooked and stir it through. Cooked protein powder has a texture I would not wish on anyone. The topping options here are genuinely limitless so make it yours.

HEALTH HACK: LET’S TALK ABOUT COLONICS

I do not think I have ever written anything that felt more necessary than this. So let me start from the beginning.

I was 17 when I first had a colonic. I had not had a proper bowel movement in two weeks. Bloated, exhausted, had tried everything. A colonic was the one thing that finally helped, not just in clearing everything out but in getting motility working again. It was the beginning of a long relationship with understanding my gut.

Fast forward to two weeks ago. One of the worst flare-ups I have had in a long time. What started as a suspected gut virus turned into four to five days in bed. Exhausted, no appetite, faint every time I tried to eat. I went to my doctor, did every test available. Everything came back clear except a common cold, which absolutely did not explain what was happening. So she ordered an x-ray.

The x-ray showed I was severely constipated. And here is the part I want you to sit with: I was going to the bathroom every single morning. No coffee, no stimulants. Just naturally, every day.

This is one of the most important things I can tell you about gut health. Going daily does not mean your bowel is fully emptying. You can be constipated and still have a daily movement.

I was prescribed Movicol. It did not touch it. So I booked a colonic.

I am now three weeks into weekly sessions and the difference has been profound. My back pain has reduced, my mental health is better, my brain fog is gone and I feel genuinely, deeply happy in a way I had not realised I was missing.

So what actually is a colonic?

Colonic irrigation is a gentle internal bath of the large intestine using warm filtered water. A small tube is inserted and water flows in and out in controlled cycles, softening and loosening built-up waste along the colon wall. When the colon is sluggish or backed up, everything upstream suffers. Digestion slows, toxins recirculate, the gut-brain axis sends all the wrong signals. Brain fog, low mood, fatigue, bloating and back pain are all classic signs of a congested colon.

Who can benefit

Anyone experiencing persistent bloating, irregular bowel habits, sluggish digestion, skin issues, brain fog or low energy. Also a powerful reset after illness, travel or antibiotics.

A note on the debate

Some practitioners argue the colon cleans itself. And to a degree that is true. But for people with genuinely sluggish motility or a history of constipation, sometimes the body needs support. Always go to a qualified therapist, drink plenty of water before and after, and follow up with a good probiotic. If you have any inflammatory bowel conditions, check with your GP first.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Make the oat bowl tomorrow morning and eat it every day this week. Pay attention to how a warm protein-rich breakfast changes your energy and hunger across the morning.

2. Lifestyle. Take stock of your bowel habits this week. Are you going daily? Does it feel complete? Do you feel lighter afterwards or still heavy and bloated? Your bowel is one of the most honest indicators of gut health. Start paying attention to what it is telling you.

3. Mindset. Is there something going on in your body that you have normalised because it has been there so long? Write it down this week and ask yourself honestly: have I actually tried to get to the bottom of this, or have I just accepted it? Your body is always communicating. The question is whether we are listening.

Three spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, that is probably a sign.

Talk soon,
Katie x

How did the iron homework land last week? Did you make the pate? Hit reply and tell me honestly.

WEEKLY RECIPE

Parcel Baked Salmon

Simple, elegant and genuinely foolproof. Wrapping the salmon in baking paper traps all the steam and flavour inside so you do not need a sauce, a marinade or much else. Just good fish, good oil and a little lemon. Salmon is one of the few foods naturally high in vitamin D, which makes it a perfect fit for this week. Worth eating twice a week if you can.

Serves: 2
Prep: 10 min | Cook: 12 min
GF | DF | RSF | NF | Low FODMAP

Ingredients

• 2 salmon fillets

• 1 tbsp garlic-infused olive oil

• 1/2 lemon, thinly sliced

• Handful of cherry tomatoes, halved

• Fresh dill or flat-leaf parsley

• Salt and pepper

• Baking paper

• Alfoil

Method

1. Preheat oven to 180°C.

2. Place each salmon fillet on a generous square of baking paper.

3. Drizzle with olive oil and season with salt and pepper.

4. Lay lemon slices and cherry tomatoes over the fish and add a few herb sprigs.

5. Fold and scrunch the baking paper around the salmon to form a sealed parcel, then wrap the outside in a layer of alfoil to hold it firmly in place.

6. Bake for 12 minutes until the salmon flakes easily with a fork.

7. Serve in the parcel or transfer to a plate.

Serve with crunchy smashed potatoes and charred greens to complete this meal.

HEALTH HACK: WHAT VITAMIN D DEFICIENCY ACTUALLY FEELS LIKE

Vitamin D is one of those things that gets mentioned constantly but rarely explained properly. It is not just a bone health nutrient. It functions more like a hormone than a vitamin, influencing immune function, mood regulation, muscle recovery, gut health and inflammation. And despite living in one of the sunniest countries in the world, deficiency is incredibly common in Australia, particularly coming out of winter when sun exposure has been lower for months.

You might be low in vitamin D if you are experiencing:

• Persistent fatigue that does not improve with sleep

• Low mood, feeling flat or a creeping sense of anxiety without a clear cause

• Getting sick frequently or taking longer than usual to recover

• Muscle weakness or aches, particularly in the legs and lower back

• Bone tenderness or a general feeling of heaviness in the body

• Brain fog and difficulty concentrating

• Poor gut function, bloating or irregular digestion

That last one surprises most people. Vitamin D plays a direct role in maintaining the integrity of the gut lining and regulating the immune response within the gut. When vitamin D is low, gut inflammation increases and the gut barrier becomes more permeable. Sound familiar? We covered this back in Vol. 04. It all connects.

Foods naturally high in vitamin D:

I always come back to food first before reaching for a supplement, and there are genuinely good sources worth knowing about.

• Salmon and oily fish: one of the richest dietary sources available, which is exactly why it is on the menu this week.

• Egg yolks: a small but reliable source, another reason not to throw them away

• Beef liver: which we covered in Vol. 08 for iron, quietly doing double duty here too. (Recipe for beef liver Pate can be found in my first cookbook here.)

• Mushrooms: particularly those exposed to sunlight, which increases their vitamin D content significantly. Leave them gill-side up on a sunny windowsill for a couple of hours before cooking.

• Sardines and mackerel: easy, affordable and underrated.

Sun exposure remains the most effective way to raise vitamin D levels. Fifteen to twenty minutes of direct sun on your arms and legs before midday, without sunscreen for that window, gives your body the raw material it needs to produce it. In winter this is harder but even on cooler days, direct light on exposed skin makes a difference.

If you have been eating well and getting outside and still feel like something is off, vitamin D is worth looking into with your GP. It is not always included on a standard blood panel so you may need to ask for it specifically.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Make the parcel salmon tonight or tomorrow and eat salmon at least twice this week. Lunch, dinner, however it fits. It is one of the most complete meals you can put together in under twenty minutes and your vitamin D levels will thank you.

2. Lifestyle. Get outside for 15 to 20 minutes every day this week before midday. Arms and legs out where possible. This is not about the weather or how you feel about it. Think of it as your daily vitamin D prescription and treat it accordingly.

3. Mindset. An energy audit. At the end of each day this week, rate your energy out of ten and write down one thing that either added to it or drained it. Nothing elaborate, just a number and one observation. By Sunday you will have a clearer picture of what is actually moving the needle for you. Most people are surprised by what they find.

Three spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, that is probably a sign.

Talk soon,
Katie x

How did the magnesium homework land? Did you manage the Epsom salt bath or get a supplement started? Hit reply and let me know.

WEEKLY RECIPE

Chicken Liver Pate

From The Kitchen Series Volume 1. And yes, before you scroll past, hear me out. I know pate divides people but this one converts them. Dairy free, deeply savoury, on toast for breakfast or with vegetable sticks as an afternoon snack. One of the most bioavailable sources of iron you can eat, which feels very on brand for this week. I have also been needing all the iron I can get lately, lots of early mornings and late nights working on something exciting. Book 2 is coming.

Makes: 12 servings Prep: 15 min | Cook: 20 min GF | DF | RSF | NF | High Iron

Low FODMAP: omit the onion entirely and replace the garlic and onion-infused olive oil (I use this one). Check your bacon is free from additives.

Ingredients

• 250g bacon (nitrate free), chopped

• 500g onions, chopped

• 250g mushrooms, chopped

• 1kg chicken liver

• 1/2 tsp salt

• 1 tbsp apple cider vinegar

• 1/4 cup garlic-infused olive oil

• 1/4 cup apple cider vinegar (additional, for blending)

Method

1. Heat a frypan over medium heat.

2. Add the bacon and cook for roughly 5 minutes.

3. Pour off any excess fat from the pan and add the onions and mushrooms. Continue to cook for another 8 to 10 minutes until the mushrooms are soft.

4. Add the liver, salt and tablespoon of apple cider vinegar.

5. Remove from the heat and let cool slightly before transferring to a high speed blender or food processor.

6. Add the additional 1/4 cup apple cider vinegar and olive oil and blend until you reach your desired consistency. Add a little water if the mixture is too thick.

7. Spoon into ramekins, cover with plastic wrap and refrigerate.

Perfect on toast for breakfast or with vegetable sticks as an afternoon snack. Stores in the freezer for up to 3 months.

HEALTH HACK: YOUR IRON PROBLEM MIGHT NOT BE ABOUT IRON

This is the part most people miss. When iron comes back low on a blood test, the first instinct is to eat more iron-rich foods or take a supplement. And sometimes that is the answer. But a lot of the time, especially for women who are already eating red meat, liver, leafy greens and legumes, the problem is not how much iron you are eating. It is how much your gut is actually absorbing.

Your small intestine is responsible for absorbing iron from food. When the gut lining is inflamed, damaged or compromised, that absorption drops significantly, regardless of what is on your plate. We talked about the gut lining back in Vol. 02 and Vol. 04, and this is exactly why it matters beyond just digestion.

Signs your iron might be low:

• Exhaustion that sleep does not fix

• Cold hands and feet, even in mild temperatures

• Brain fog and difficulty concentrating

• Breathlessness doing things that should not wind you

• Heavy legs during training or on the stairs

• Hair thinning or increased shedding

• Low mood or feeling flat without a clear reason

• Pale inner eyelids or skin

How to actually fix it

1. Heal the gut first. Bone broth on an empty stomach, which we covered in Vol. 02, is one of the most effective tools for repairing the gut lining. The gelatin and collagen coat and soothe the intestinal wall, improving its ability to absorb nutrients including iron. One cup every morning before anything else. Think of it as preparing the ground before you plant the seed. If you don’t make it yourself, I recommend purchasing Gevity. The code ‘KATIE’ will save you at checkout.

2. Pair iron with vitamin C. Vitamin C dramatically increases non-haem iron absorption, the kind found in plant sources like spinach, lentils and pumpkin seeds. A squeeze of lemon over your greens, a kiwi fruit alongside your meal, sliced capsicum in your salad, or strawberries with your breakfast. Small additions that make a significant difference. If getting enough vitamin C through food feels difficult, a simple supplement taken with your iron-rich meals works just as well.

3. Consider liver capsules. I know not everyone is ready to eat liver twice a week, which is why liver capsules are worth knowing about. Desiccated beef liver in capsule form gives you all the benefits, highly bioavailable iron, B12, folate, copper and vitamin A, without the taste or the prep. Unlike synthetic iron supplements, liver capsules rarely cause the constipation and digestive discomfort that puts most people off supplementing. Bioavailability is the key word here. Your body recognises and absorbs food-based iron far more efficiently than the synthetic kind.

4. Watch what you pair iron with. Coffee, tea and calcium consumed at the same time as iron-rich meals all inhibit absorption. Try to leave at least an hour between your morning coffee and your iron-rich breakfast. It is a small shift that adds up over time.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Make the pate this week and eat it every day. On gluten free toast for breakfast, with cucumber and carrot sticks as an afternoon snack. Chicken liver is one of the most concentrated and bioavailable sources of iron, B12 and folate available. Give it seven days before you judge it.

2. Lifestyle. Add vitamin C to every iron-rich meal this week. Lemon squeezed over greens, kiwi fruit with breakfast, capsicum through your salads. You do not need to overhaul anything, just pair intentionally and let the chemistry do its work.

3. Mindset. If you have not had blood work done recently, book it this week. Not next week, this week. Iron, ferritin, B12, vitamin D. So many of us are running on a depleted tank and have normalised how that feels. Knowing your numbers is one of the most empowering things you can do for your health. You cannot fix what you cannot see.

Three spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, that is probably a sign.

Talk soon, Katie x

How has the cortisol homework been landing? Anything shifting? Hit reply and tell me.

WEEKLY RECIPE

Chuck Beef Red Curry

From The Kitchen Series Volume 2 (sneaky hint, more on that soon…). This is the kind of recipe that makes your whole house smell incredible and requires almost no effort from you. Rich in collagen from the long braise, deeply warming, and genuinely one of my favourite things to eat in winter.

Serves: 6 Prep: 15 min | Cook: 4 to 6 hours GF | DF | RSF

Low FODMAP: use only the green tops of spring onions. Check your curry paste and fish sauce labels carefully.

Ingredients

• 1 tbsp garlic-infused olive oil, plus extra for the paste

• 1kg beef chuck, cubed

• 1 jar Maesri red curry paste, check for gluten free

• 2 x 400ml tins coconut milk

• 1 tbsp beef bone broth concentrate (KATIEM10 for a discount)

• 1 tbsp fish sauce, check for gluten free

• Juice of 1 lime

• 2 large carrots, cubed

• 2 large zucchini, cubed

• 1.5 cups green beans, fresh or frozen

• 1 bunch bok choy

• Steamed white rice, to serve

• Spring onion tops, sliced, to serve

• Crushed peanuts, to serve (optional)

Method

1. Heat the garlic-infused oil in a large heavy-based pot over medium-high heat.

2. Add the beef in batches and cook until well browned on all sides. Do not crowd the pot. Remove and set aside.

3. Add a little more oil to the same pot. Add the curry paste and cook for 1 to 2 minutes, stirring, until deeply fragrant.

4. Pour in the coconut milk, bone broth concentrate and fish sauce. Stir until the paste is fully incorporated.

5. Return the beef and add the carrots. Stir to combine, cover and reduce to medium-low heat. Cook for 4 to 6 hours until the beef is completely tender. The longer the better.

6. Remove the beef from the pot and shred with two forks. Return to the pot.

7. Add the zucchini and beans. Cover and cook for 5 minutes until just tender.

8. Lay the bok choy over the top, cover and turn off the heat. Leave for 5 minutes to steam.

9. Squeeze over the lime juice and serve over steamed white rice. Top with spring onion tops and crushed peanuts if using.

Stores in the fridge for up to 4 days and freezes beautifully for up to 3 months. Reheat gently on the stovetop. Chuck steak is rich in collagen which breaks down during the long braise into gelatin, quietly supporting your gut and joints while you eat.

HEALTH HACK: THE MAGNESIUM CONVERSATION WE ALL NEED TO HAVE

If there is one thing I keep coming back to with clients, it is magnesium. It is not trendy or complicated, but the difference it makes when people are genuinely deficient, which most of us are, is hard to overstate.

Magnesium is involved in over 300 functions in the body. Sleep, muscle recovery, stress regulation, energy production, blood sugar balance. It is foundational. And chronic stress, which we covered last week, depletes it faster than almost anything else.

Signs you might be low:

• Trouble falling or staying asleep

• Muscle cramps or twitching, particularly in the legs at night

• Feeling anxious or on edge without a clear reason

• Fatigue that does not resolve with sleep

• Slow recovery from training

• Headaches or heightened sensitivity to stress

How to get more of it:

• Food first. Dark leafy greens, pumpkin seeds, dark chocolate (Vol. 05), almonds, avocado and banana are all good sources.

• Supplement in the evening. Magnesium glycinate is the most bioavailable form and the least likely to cause digestive upset. Take it 30 to 60 minutes before bed. I use this one and love it.

• Magnesium spray. Applied directly to the legs, brilliant for cramps and tension. I use this most nights.

• Epsom salt baths. Magnesium sulphate absorbed through the skin. Twenty minutes, two to three times a week. Restorative and a cortisol lowering tool in one.

Start with food, add an evening supplement, and give it two weeks. Most people notice a shift faster than they expect.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Make the curry today. Get it on the stove this morning and let it go low and slow while you get on with your Sunday. Portion it into containers tonight and you have lunch or dinner sorted for most of the week.

2. Lifestyle. Add magnesium to your evening routine this week. If you have a supplement, take it 30 to 60 minutes before bed tonight. If not, run an Epsom salt bath one to two times this week and treat it as non-negotiable recovery.

3. Mindset. Before you pick up your phone tomorrow morning, take two minutes to write down one thing that felt hard this week and one thing that went better than you expected. Not to analyse it. Just to notice. We are so quick to move on without acknowledging either.

Three spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, that is probably a sign.

How did the water intake go? Three litres is deceptively hard until suddenly it is not. Hit reply and tell me where you landed.

WEEKLY RECIPE

One Pot Chicken Soup

Honestly, this is less of a recipe and more of a Sunday ritual. Put it on in the morning, let the smell take over your kitchen, and by lunchtime you have got meals sorted for half the week. Use your homemade bone broth from Vol. 02 if you have any left in the freezer. If you do, you will notice the soup sets like jelly overnight. That is the collagen doing exactly what it should.

Serves: 4 to 6 Prep: 15 min | Cook: 2 to 3 hours GF | NF | RSF | DFO

Low FODMAP: swap garlic and onion for the green tops of spring onions and garlic-infused olive oil. Use a certified low FODMAP stock or your homemade bone broth.

Ingredients

• 1.5kg whole chicken or bone-in chicken pieces

• 2 tbsp garlic-infused olive oil

• 3 medium carrots, peeled and roughly chopped

• 4 stalks celery, roughly chopped

• 2 medium zucchini, roughly chopped

• 1 large leek, white part only, sliced

• 1 cup green tops of spring onions, roughly chopped

• 2 tsp fresh thyme leaves (or 1 tsp dried)

• 1 tsp turmeric

• 1 tsp sea salt

• 1/2 tsp cracked black pepper

• 1.5L chicken stock or homemade bone broth

• Juice of 1 lemon

• Fresh parsley to serve

Method

1. Heat the oil in a large heavy-bottomed pot over medium heat.

2. Add the leek and spring onion tops and cook for 3 to 4 minutes until softened.

3. Add the carrots, celery and zucchini and stir for 2 minutes.

4. Add the turmeric, thyme, salt and pepper and stir to coat the vegetables.

5. Place the chicken into the pot and pour over the stock. Top with water if needed to just cover.

6. Bring to a gentle boil then reduce to a low simmer. Cover and cook for 2 to 3 hours.

7. Remove the chicken, shred the meat from the bones and return to the pot.

8. Stir through the lemon juice and taste for seasoning.

9. Serve with fresh parsley.

It gets better the longer it sits. Make it Sunday, eat it all week.

HEALTH HACK: WHAT CORTISOL IS ACTUALLY DOING TO YOUR BODY

Cortisol gets talked about a lot but I think it is worth actually understanding what it is doing, because once you do, so many things start to make sense.

Cortisol is your primary stress hormone and in the short term it is genuinely useful. It sharpens focus, mobilises energy and helps you push through hard things. The problem is that your body cannot tell the difference between a real emergency and just the relentless pace of modern life. When stress becomes chronic, cortisol stays elevated long past the point where it is helping you.

You might have high cortisol if you are experiencing:

• Waking between 2 and 4am and struggling to get back to sleep

• Energy crashes in the afternoon, usually around 3pm

• Persistent puffiness or bloating, particularly around the abdomen

• Sugar and carbohydrate cravings that feel impossible to ignore

• Feeling wired but exhausted at the same time

• Slow recovery from training, always feeling a little sore or flat

• Getting sick more than usual

• Mood that feels harder to regulate than normal

• A racing mind that will not switch off at night

If you are nodding at more than a few of those, your cortisol is probably worth paying attention to.

Winter makes all of this harder. Less natural light, colder temperatures, disrupted routines and reduced movement are all low-grade stressors that accumulate quietly in the background. Your cortisol does not spike dramatically. It just hums along slightly elevated, day after day, and over weeks the effect compounds.

Simple ways to bring it down:

• Morning light. Get outside within 30 minutes of waking, even for ten minutes. Natural light in the morning is one of the most effective cortisol regulators available and it costs nothing.

• Stabilise your blood sugar. Skipping meals or eating high sugar foods spikes cortisol. Eat warm, balanced meals with adequate protein across the day. Today’s recipe is a good place to start.

• Cut caffeine after midday. Caffeine stimulates cortisol production. If you are having an afternoon coffee, it is likely affecting your sleep and keeping your nervous system in a low-grade stress state.

• Move gently. High intensity training elevates cortisol in the short term, which is fine when you are recovered. But if you are already running on stress, a walk will do more for you than a hard session right now.

• Sleep like it is your job. Cortisol and sleep have a direct relationship. Poor sleep raises cortisol, high cortisol disrupts sleep. Breaking the cycle starts with making sleep genuinely non-negotiable.

• Reduce background noise. Not the obvious big stressors, the quiet ones. The commitments you have outgrown, the things you say yes to out of habit, the mental tabs you leave open. This week’s mindset homework is a good place to start with this one.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Make the soup today. Put it on this morning and let Sunday happen around it. Eat it across the week and notice how differently your body feels when it is properly nourished rather than just fed.

2. Lifestyle. Get outside within 30 minutes of waking every day this week. Even ten minutes counts. Natural morning light is one of the most effective and accessible cortisol regulators there is, and it is completely free.

3. Mindset. Write down three things that are quietly draining your energy right now. Not the big obvious stressors, the background hum. A commitment you have outgrown, something you keep saying yes to out of habit, a relationship that consistently leaves you feeling flat. You do not have to fix any of it this week. Just name it. That alone has a way of loosening its grip.

Three spots left for my November retreat in Crescent Head, NSW. Five nights on the coast with a small group of women, movement every day, long dinners, proper rest and workshops that actually go somewhere. If it has been sitting in the back of your mind, that is probably a sign.

Talk soon, Katie x

WEEKLY RECIPE

Homemade Dark Chocolate

This one is dangerously good and I say that as a warning. Four ingredients, no baking, no fuss. Make it on a Sunday and try to make it last longer than 24 hours. I dare you.

Serves: makes one tray, break into pieces

Prep: 5 min | Set: 30 to 60 min GF | RSF | DF | Low FODMAP

Ingredients

• 2 cups cacao butter

• 1 cup cacao powder

• 2 tbsp coconut oil

• Stevia to taste (preferably alcohol free)

• Pinch of salt

Optional toppings

• 1/4 cup coconut shreds

• 2 tbsp goji berries or cranberries

• 1/4 cup chopped nuts (pistachios, macadamias or cashews)

Method

1. Place all ingredients in a pot over a low heat.

2. Stir continuously to ensure the cacao butter does not burn as it melts.

3. Once fully melted, pour into a lined baking tray.

4. Scatter over any toppings and gently stir through.

5. Set in the freezer for 30 to 60 minutes.

6. Break into pieces and enjoy.

Stores in an airtight container in the freezer for up to 3 months. Although in my experience it has never lasted more than a day!

HEALTH HACK: YOUR LYMPHATIC SYSTEM

You have probably heard the word lymph thrown around in wellness circles and wondered if it was just another trend. It is not. Your lymphatic system is one of the most important and most neglected systems in the body, and understanding it even a little changes how you think about daily habits.

Your lymphatic system is essentially your body’s drainage network. It runs alongside your circulatory system and is responsible for clearing waste, toxins and excess fluid from your tissues, transporting immune cells around the body, and supporting your gut in absorbing fats and fat-soluble nutrients. Unlike your cardiovascular system, your lymphatic system has no pump. Your heart moves blood. Your lymph moves only when you move.

This is why a sedentary lifestyle, chronic dehydration, poor sleep and high stress all cause lymphatic congestion. When your lymph is sluggish, you feel it. Persistent puffiness, brain fog, heaviness in the legs, a compromised immune system and slow recovery from illness or training are all signs your lymph needs attention.

The good news is that supporting your lymphatic system does not require anything complicated or expensive.

Walking is one of the best things you can do for your lymph. It is easy, accessible and free. The rhythmic contraction of your leg muscles acts almost like a second pump, pushing lymph fluid upward through the body. Thirty to forty-five minutes a day makes a genuine difference.

Dry brushing before a shower is one of the simplest and most effective tools. Use a natural bristle brush and work in long strokes toward the heart, always moving in the direction of lymph flow. Start at the feet and work upward, then from the hands toward the shoulders. Three to five minutes before your morning shower is enough. It stimulates the lymph nodes just beneath the skin and gets things moving.

Water intake is non-negotiable. Your lymph fluid is mostly water. When you are dehydrated, lymph thickens and slows. Three litres a day is the baseline worth aiming for, more if you are training or in a warmer environment.

Dandelion root tea is worth adding to your routine. It supports the liver, which plays a direct role in lymphatic drainage, and acts as a gentle diuretic, helping the body clear excess fluid. One to two cups a day is plenty. I love this one.

Sauna and lymphatic massage, where accessible, take things further. Sauna induces sweating which is one of the body’s primary detoxification pathways, and lymphatic massage directly stimulates lymph flow through the vessels. Even one session a month is worth it but start with walking, hydrating, dry brushing and the tea first.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Three litres of water every day this week. Not roughly three litres. Three litres. Put a two litre bottle on your kitchen bench and a one litre bottle in your bag and do not go to bed until both are done. Your lymph, your skin, your energy and your gut will all thank you.

2. Lifestyle. Commit to a 30 to 45 minute walk every day this week. No intensity required. This is not a training session. It is lymphatic drainage, it is nervous system regulation, it is the simplest and most underrated tool in your kit. Leave your phone in your pocket and just move.

3. Mindset. A digital lymph drain. Your mental load needs clearing just as much as your body does. Identify one thing that is quietly draining your energy right now. A commitment you overextended on, a habit that is costing you more than it is giving, a relationship that leaves you feeling flat. You do not have to fix it this week. Just identify it, and ask yourself what one small step would reduce its load. Sometimes naming it is enough to loosen its grip.

If you have made it this far and you are ready to do all of this in person, with me, on the coast. Only three spots remain for my November retreat in Crescent Head, NSW. Five nights of movement, food, workshops, ocean swims and long dinners. Everything in this newsletter but lived, not read.

Talk soon, Katie x

Happy Sunday. Honestly, the past month has been a bit of a saga. Niggle after niggle, a suspected calf tear, talk of a stress reaction, an MRI, more waiting. Exhausting, but also the price you pay when you push your body hard and expect a lot from it. We still do not have a definitive answer but the current thinking is that it is stemming from a pre-existing back injury, which honestly explains a lot.

What it has reminded me is how important it is to advocate for yourself. Keep asking questions. Push for the scan. Get the second opinion. You know your body better than anyone in a consult room does, and if something feels off, trust that. It is not being dramatic. It is being your own best advocate.

Anyway. Here I am, still standing. Mostly. And when you cannot train, you control what you can. This week that means gut health, and with the colder months arriving, I think you should be leaning into it too.

How did last week’s homework land? Did you batch prep on the weekend? I would love to know if the chia puddings made it into your week. Hit reply and tell me.

WEEKLY RECIPE

San Choy Bow

From The Kitchen Series Volume 1. This one has been in my rotation for years and it genuinely surprises people every time. Fresh, filling, full of flavour, and on the table in under 30 minutes. The Chinese five spice combined with ginger is incredibly good for your gut, which makes it a perfect fit for this week.

Serves: 4 Prep: 10 min | Cook: 20 min GF | NF | RSF | DF

Low FODMAP: replace the coconut oil and garlic with garlic-infused olive oil. Use the green tops of spring onions only. Check your fish sauce is free from additives. Water chestnuts and bamboo shoots are low FODMAP in the quantities used here.

Ingredients

• 1 1/2 tbsp coconut oil

• 2 tsp sesame oil

• 500g pork mince (chicken or turkey will do)

• 4 cloves garlic, crushed

• 1/2 tbsp ginger, grated

• 2 tsp Chinese five spice

• 2 large carrots, grated

• 2 large mushrooms, diced

• 225g water chestnuts, chopped

• 225g bamboo shoots, chopped

• 1/4 cup cocominos (tamari will also work)

• 2 tbsp fish sauce

• Juice of 1/2 lemon

• 1/2 cup spring onions, finely chopped

• 1 iceberg lettuce

Method

1. Ensure all ingredients are chopped and prepared before you start cooking.

2. Heat both the coconut oil and sesame oil in a pot over high heat.

3. Add the mince, garlic and ginger. Stir until the mince starts to brown.

4. Add the Chinese five spice, carrot, mushrooms, water chestnuts and bamboo shoots. Cook until meat is fully browned.

5. Add the cocominos and fish sauce. Stir and cook through until most of the liquid has evaporated.

6. Take off the heat and stir through the lemon juice and spring onions.

7. Place into a bowl and serve 2 tablespoons into each lettuce leaf.

Ensure most of the liquid has evaporated before taking off the heat and serving. If there is too much liquid it will soften the lettuce cups and drip everywhere. Chilli can be added for a hit of spice. Perfect served the next day with some rice or roast potatoes.

HEALTH HACK: YOUR GUT IS RUNNING THE SHOW

Most people think about gut health when they are bloated or uncomfortable. But your gut is doing far more than digesting your lunch. It is regulating your mood, your immune system, your energy, your hormones, and your ability to recover from stress. I have touched on this before in this series but this week I want to go deeper, because the more I learn about it, the more I am convinced it is the most overlooked pillar of our health.

Around 70% of your immune system lives in your gut. With winter coming, that alone is worth paying attention to. But it goes further than immunity. Your gut microbiome directly influences how your body absorbs nutrients, manages inflammation, regulates hunger hormones, and produces serotonin. Roughly 90% of your serotonin is made in your gut, not your brain. When the gut is out of balance, everything downstream suffers. Nutrient absorption drops even when you are eating well. Inflammation makes recovery slower. Hunger signals become unreliable. Energy and mood take a hit. I have seen this pattern repeatedly in clients who are training consistently and eating well but still not feeling the way they expect to. Nine times out of ten, the gut is where we start.

What is a FODMAP?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. They are a group of short-chain carbohydrates found in everyday foods including garlic, onion, wheat, certain fruits and legumes. For many people, these are not fully absorbed in the small intestine and instead ferment in the large intestine, causing bloating, discomfort, gas and digestive distress. A low FODMAP approach means reducing or swapping these foods, usually temporarily, to give the gut a chance to settle. It is not a forever diet. It is a tool. I cook low FODMAP where I can because a large portion of my community deals with gut sensitivity, and because it does not require sacrificing flavour at all. Today’s recipe is proof of that.

The gut-brain axis and the vagus nerve

Your gut and brain are in constant two-way conversation via something called the gut-brain axis. The main communication highway between them is the vagus nerve, a long nerve that runs from your brainstem down through your chest and into your abdomen. When the vagus nerve is functioning well, digestion runs smoothly, stress is better regulated, sleep improves and mood stabilises. When it is under chronic load, that communication breaks down. This is why anxiety so often shows up as gut symptoms, and why gut issues and low mood so frequently appear together. They are not separate problems. They are the same conversation happening in two places at once.

The good news is that the lifestyle habits that support your vagus nerve are the same ones that support everything else. Sleep. Eating without distraction. Reducing chronic stress. Which brings me to this week’s homework.

YOUR THREE HOMEWORK TASKS

1. Nutrition. Have a cup of bone broth every morning this week. If you made it from Vol. 02, pull it from the freezer. If not, buy a good quality store-bought version and start there. I recommend Gevity - you can use the code ‘KATIE’ to save $$ at checkout. Bone broth is rich in collagen, gelatin and glycine, all of which directly nourish and repair the gut lining. One cup, every morning, on an empty stomach. Do it for seven days and notice how you feel.

2. Lifestyle. Eat one meal today without your phone, without a screen, without anything competing for your attention. Sit down. Chew slowly. Your body cannot fully activate its digestive processes when you are stressed or distracted. Rest and digest is a literal physiological state, and most of us rarely switch into it. Today, give it a chance.

3. Mindset. Prioritise sleep tonight as a deliberate act of gut support. Sleep is when your gut repairs, your vagus nerve resets, and your body brings inflammation down. If you are averaging less than seven hours, your microbiome is suffering for it. Tonight, phones down an hour earlier. Think of it less as a sleep habit and more as the foundation everything else is built on.

One more thing. This November I am hosting an intimate coastal retreat in Crescent Head, NSW. Five nights of everything in this newsletter but in person, with me. Strength, Pilates, workshops, ocean swims, long dinners and proper rest. Five spots remain.

Before we get into it, last week I asked you to have bone broth on an empty stomach each morning, drink water before coffee, and set one intention for the week. How did you go? Hit reply and tell me what stuck. I read every single one.

RECIPE:

Overnight chia pudding

Five minutes of effort on a Sunday and you have breakfast sorted for the entire week. This one is balanced across carbohydrates, fats and protein, which means it will actually keep you full rather than leaving you reaching for something else an hour later. Make the full batch, divide into 5 jars, and refrigerate. It keeps beautifully for up to 5 days. Add the fruit fresh each morning or the night before so it stays nice.

Serves: 5

GF | DFO | NF* | RSF | Low FODMAP

Ingredients - base (make this Sunday)

• 1 cup chia seeds

• 3 cups unsweetened almond milk (or lactose-free milk)

• 2 cups high protein lactose-free Greek yoghurt (I use Chobani or Farmers Union)

• 2 scoops (60g) protein powder (I use this one)

• 3 tbsp pure maple syrup

• 1 1/2 tsp vanilla extract

• 2 tsp cinnamon

To serve add per jar when ready to eat

• 1/2 cup fresh blueberries per serve

• 1/2 a medium banana, sliced, per serve

• Extra cinnamon to dust over the top

Method

1. Whisk together the almond milk, Greek yoghurt, protein powder, maple syrup, vanilla and cinnamon in a large bowl until smooth and well combined.

2. Stir through the chia seeds and mix well.

3. Let sit for 10 minutes, then stir again to prevent clumping.

4. Divide evenly into 5 jars or containers, seal and refrigerate overnight or for a minimum of 4 hours.

5. When ready to eat, top each jar with blueberries, sliced banana and a dusting of cinnamon.

The yoghurt does a lot of the heavy lifting here on protein so it is worth choosing a high protein variety. Not all Greek yoghurts are created equal. Check the label and look for at least 15g protein per 170g serve. For strict Low FODMAP, keep banana to 1/3 of a medium banana per serve and check your protein powder contains no inulin or chicory root. Stores in the fridge for up to 5 days. *If adding peanut butter as an extra topping, omit the NF label.

HEALTH HACK

Most people are not sleeping badly. They are just not setting themselves up to sleep well.

Sleep is one of the most powerful recovery tools available to you and it is completely free. It affects your hormones, your metabolism, your mood, your ability to build muscle and your capacity to make good decisions the next day. And yet most of us treat it as an afterthought.

Here are five things that will genuinely move the needle. You do not need to do all five at once. Pick one and start there.

1. Cool your room down

Your body needs to drop its core temperature to fall and stay asleep. The ideal range is 16 to 19 degrees. If you do not have aircon, a fan pointed at your bed will help. This one change alone can dramatically improve the quality of your sleep.

2. Take a cold or cool shower before bed

A brief cool shower in the evening triggers your body’s natural temperature drop and signals to your nervous system that it is time to wind down. It also clears the mental residue of the day in a way that nothing else quite does.

3. Cut screens or use blue light glasses

Blue light from phones and screens suppresses melatonin, which is the hormone your body uses to signal that it is time to sleep. Aim to stop scrolling 60 minutes before bed. If that feels unrealistic right now, blue light glasses are a practical middle ground while you build the habit.

4. Make the room as dark as possible

Even small amounts of light can interfere with melatonin production. Blackout curtains are the gold standard however this isn’t always achievable. An eye mask is a cheap and effective alternative (I use this one). Cover any LED lights on devices in your room too. More darkness equals deeper sleep.

5. Stop eating 1 to 2 hours before bed

When you eat close to sleep, your body is busy digesting instead of recovering. This disrupts your sleep cycles and affects your overnight hormone regulation, including growth hormone, which your body releases during deep sleep to repair tissue and build muscle. Finish dinner early and let your body do its job overnight.

Pick one of these tonight and try it for the full week. Sleep is not a luxury. It is the foundation everything else is built on.

YOUR HOMEWORK THIS WEEK

1. Batch Prep. This week, instead of meal prepping, try batch preparing. Roast a tray of vegetables. Wash and chop whatever is in your fridge. Make a batch of chia puddings using the recipe above. And if you want to seriously cut your cooking time across the week while getting more protein in, roast a whole chicken at the start of the week or pick up a clean rotisserie chicken and shred the meat straight off the bone. It keeps for 3 days in the fridge and works in salads, bowls, wraps, soups, whatever you need. You are not cooking full meals, you are just making good choices easier to reach for. Thirty minutes on a Sunday changes the entire week.

2. Brain Dump. Tonight, before bed, do a brain dump. Grab a pen and paper (not your notes app) and write down everything that is sitting in your head. Every household task, work to-do, grocery item, text you need to return. Get it all out of your head and onto the page. Your mind cannot rest properly when it is trying to hold on to everything. This is one of the simplest things you can do to sleep better and it takes less than ten minutes.

3. Schedule. Take 10 minutes right now and book your workouts for the week. Put them in your calendar like a meeting. If you need to book a class or text your gym partner, do it now while you are reading this. Do not leave it until later. The people who exercise consistently are not more motivated than you, they just have it in the diary.

One more thing! This November I am hosting an intimate coastal retreat in Crescent Head, NSW. Five nights of everything in this newsletter but in person, with me. Strength, Pilates, workshops, ocean swims, long dinners and proper rest. Think of it as a week of these emails come to life. Five spots remain.

More info here

Talk soon,

Katie x

I have always believed that being good 80% of the time beats being perfect 20% of the time. A long weekend is not a reason to spiral, it is a reason to come back tomorrow and do one simple thing. And this week, that one thing might just change how you feel from the inside out.

Before we get into it, last week I asked you to try a 60-minute morning phone buffer, book your movement like a meeting, and find one daily highlight. How did you go? Hit reply and tell me what stuck. I read every single one.

WEEKLY RECIPE:

Chicken bone broth

This one comes straight from The Kitchen Series (my cookbook), and it is one I come back to again and again. A cup on an empty stomach first thing in the morning has become non-negotiable for me, and once you understand why, I think it will for you too.

Cost comparison: roughly $12 to make a full batch at home (about $1.20 per cup) vs. $30 for a single store-bought jar.

Makes: approximately 3 litres

GF | DFO | NF | RSF

Ingredients

• 3kg chicken frames and feet

• 1 cup apple cider vinegar

• 1 large carrot, roughly chopped

• 1 large onion, roughly chopped

• Top of 1 large celery bunch, roughly chopped

• 1 leek, halved and washed well

• 1 tbsp peppercorns

• 1 knob of garlic, halved (skin on)

Method

1. Place all ingredients in a large pot and cover with filtered water.

2. Bring to a boil, then cover with a lid, reduce heat to low and simmer for 12 hours.

3. Strain the broth through a nut milk bag. A sieve lined with a clean washcloth works just as well.

4. Separate into jars and allow to cool before refrigerating.

Beef knuckle and joint bones work beautifully here too. The broth will likely need salting before serving. For Low FODMAP, simply remove the onion and garlic. Store in the fridge for up to 5 days or freeze for up to 3 months. If freezing, leave a 5cm gap at the top of the jar as the broth expands and you do not want the glass to shatter.

HEALTH HACK:

Your gut lining is thinner than a single sheet of tissue paper.

That is not an exaggeration. It is one cell thick in places, and it is doing one of the most important jobs in your entire body: deciding what gets in and what stays out.

When that lining is healthy, nutrients absorb properly, your immune system runs smoothly, and your body feels good. When it is damaged, things start leaking through that should not be there. The result? Inflammation. And while most people connect bloating and gas back to something they ate, they do not always realise that persistent puffiness, low energy, anxiety or just feeling a bit off can also trace back to what is happening in the gut.

What damages it? A lot of the everyday stuff. Alcohol, processed foods, chronic stress, poor sleep, and certain medications all take a toll. A long weekend can set off a cascade of gut disruption that takes days to recover from, and most people do not even realise it.

This is why I come back to bone broth every single time I need to reset. It is rich in collagen, gelatin, and healing amino acids (these are protein chains your gut lining literally uses to repair itself). A cup on an empty stomach, first thing in the morning, is one of the most effective and affordable things you can do for your health. No supplements required.

For hydration after a big weekend, I keep it simple. Water is always the foundation. Add a pinch of celtic salt and a squeeze of lemon and you have a DIY electrolyte drink that replenishes the salts and minerals your body loses when it processes alcohol. I personally use Rhise and LMNT when I am travelling and want the ease of sachets, but neither is necessary. Herbal teas also earn their place here. Ginger, licorice root, and peppermint are all brilliant for calming the digestive system and getting things moving again. I love this tea from Woolworths!

Everything starts in the gut. So if you want to feel better this week, start there.

YOUR THREE HOMEWORK TASKS THIS WEEK:

1. Have a cup of bone broth on an empty stomach each morning this week. Make it yourself using the recipe above or grab a good quality store-bought version. Give it 7 days and notice how you feel. If you don’t want to make it yourself - I recommend the brand Gevity. The code ‘KATIE’ will save you $ at checkout.

2. Before you reach for coffee tomorrow morning, drink 500ml of water. Add a pinch of celtic salt and a squeeze of lemon if you have them. Your body wakes up dehydrated every single day. Give it what it needs first.

3. Take five minutes today to reflect on one thing you did well last week. Write it down. Then set one intention or goal for the week ahead. Not a list, just one. Something you can actually come back to on Friday and tick off.

If you make the broth this week, I would genuinely love to hear about it. Hit reply and tell me how you go. And if you have a friend who could use a reset right now, send this their way.

Talk soon,

Katie x

Want to go deeper? My paid membership includes extended recipes, monthly nutrition deep dives and early access to retreats and everything I am working on. You can upgrade anytime below.

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I want you to think of this as your personal training and nutrition coach landing in your inbox every week. A recipe I am actually eating, a health hack I have shared with clients and my community for over a decade, and some homework to help you build a genuinely healthy week.

These are not things I have googled. They are things I live by, coach by, and come back to every single week. I hope they do for you what they do for me.

Let’s get into it.

This week’s recipe

Ginger sesame greens and rice bowl

This has been on rotation in my kitchen lately and I cannot stop making it. It is fast, genuinely satisfying, and tastes like it took more effort than it did. You can use any mince you have on hand — chicken, pork and beef all work perfectly.

Serves 2–3

GF | NF | RSF | DFO

Also low FODMAP.
Use garlic infused olive oil instead of regular olive oil and garlic, and swap spring onions for the green tops only.

Ingredients

• 1 tbsp garlic infused olive oil (or regular olive oil with 1 clove minced garlic)

• 1 tsp sesame oil

• 500g chicken mince (or any mince)

• 1 tbsp tamari or soy sauce

• Juice of half a lemon or lime

• Ginger to taste

• 2 tsp Chinese five spice

• 1 large zucchini, cubed

• 250g green beans

• 1/2 cup frozen peas

• 1/4 cup spring onions, sliced

• White rice to serve

• Greek yoghurt to serve (sub coconut yoghurt to make it dairy free)

Method

1. Heat the olive oil and sesame oil in a pan over medium heat.

2. Add the mince and cook for 5 minutes, breaking it up as you go.

3. Add the tamari, citrus juice, ginger and five spice. Stir through until combined.

4. Add the zucchini, green beans and peas. Place the lid on and cook for another 5 minutes until the vegetables are just soft.

5. Turn off the heat and scatter over the spring onions.

6. Serve over white rice with a spoonful of yoghurt on the side.

This meal stores really well. Cook double for your weekly meal prep, your kid’s lunchbox or even store in the freezer for a later date.

This week’s health hack

The walk that quietly changes your body composition

I have been saying this to clients for years and I will keep saying it. Walking is one of the most underrated tools for body composition that exists, and most people are not doing enough of it.

Here is why it actually works.

When you exercise at a low to moderate intensity, roughly 60 to 70% of your maximum heart rate, your body preferentially uses fat as its primary fuel source. Research shows that at this intensity fat can contribute up to 85% of your energy needs. The moment you push harder and your heart rate climbs, your body shifts toward burning carbohydrates instead.

Walking sits right in that sweet spot. It is stressful enough to burn through energy, but not so intense that it dramatically spikes your appetite the way harder sessions can. If you have ever finished a heavy training session and felt completely ravenous, that is your body compensating. A walk does not do that.

And the benefits go well beyond body composition. Walking supports your lymphatic system, which has no pump of its own and relies entirely on movement to function. This is why a walk is one of the most effective things you can do when you feel puffy or inflamed. It improves blood flow, supports recovery between harder sessions, and has a measurable effect on mental clarity and mood.

30 to 45 minutes, three to four times a week. It does not need to replace anything. Just add it and watch what changes.

Your three homework tasks this week

1. The 60 minute morning buffer

For the first 60 minutes after you wake up, no phone. No social media, no emails, and no checking your Oura or Whoop stats either.

Every notification and every scroll is a dopamine hit that pulls your nervous system into a reactive state before your day has even started. Protecting that first hour creates a level of calm that most people have completely forgotten is possible.

It will take about three days to stop reaching for your phone automatically. Push through it. It is worth it.

2. Book your movement for the week right now

Open your calendar and schedule every gym session, Pilates class or walk for the next seven days. Treat them like any other meeting because that is exactly what they are.

They are not optional. They are not the first thing to go when life gets busy. Preparation is the difference between people who are consistent and people who are not. It is almost never about motivation.

3. Find your daily highlight

Each night before you go to sleep, find one specific moment from the day that stood out.

Not “work was good” or “had a nice day.” Something real and specific. The morning coffee that was exactly the right temperature. The conversation that made you laugh harder than you expected. The moment the sun came through the window at just the right angle.

It does not need to be significant. It just needs to be yours. This practice trains your brain to actively look for good things throughout the day rather than defaulting to what went wrong. Do it every night this week and notice what shifts.

That is everything for this week.

If anything resonates, I would love to hear from you. Just hit reply! I read every single one.

See you next Sunday!

Katie x

Want to go deeper? My paid membership includes extended recipes, monthly nutrition deep dives and early access to retreats and everything I am working on. You can upgrade anytime below.

Subscribe now

Hi there,

If you’re reading this, chances are we’ve crossed paths somewhere. A run club, a retreat, a cookbook, a training session, or somewhere along the way on Instagram.

I’m Katie. And I’ve just launched a weekly newsletter I think you’re going to love.

Every Sunday morning you’ll get something to read with your coffee before the week begins.

Here’s what’s inside each week:

• A recipe I’ve actually been making (not styled for a shoot, just real food from my kitchen)

• One health hack worth knowing - something I’ve learned from years (a decade actually) of coaching, studying and living this stuff

• Three homework tasks to action that week across nutrition, lifestyle and mindset

That’s it. Short, useful, and always free.

For those who want to go deeper, there’s a paid tier with extended recipes, monthly nutrition deep dives, early access to retreats and books, and monthly product and ingredient picks. But there’s no pressure. The free weekly email is where I’ll always show up first.

If you’d rather not hear from me, you can unsubscribe below at any time. No hard feelings at all.

But if you’re staying, I’m really glad you’re here. This newsletter is the most direct way I know to share what I’ve spent the last decade learning about food, performance, and building a life you feel genuinely well in.

First proper edition lands this Sunday.

Katie x