Here's a question we don't ask often enough What did you feed your gut microbes today? Welcome to Day 6 of our 14-Day Seasonal Reset. 🌸🍂 Now this topic is very close to my heart, being someone who suffered for many years with endless versions of IBS. But we are incredibly lucky to live in times where there is so much more information available and I can't express enough how important gut health is for overall wellbeing. There's an enormous community living inside your digestive tract - your gut microbiome. It contains trillions of microorganisms, and we're continuing to learn just how closely the gut is connected with many aspects of health. Your gut microbes interact with digestion, immune function, metabolism and even signaling between the gut and brain. And what we eat helps shape that microbial community. One particularly important part of the picture? 🌿 FIBRE. Certain fibres travel through the digestive system and become food for beneficial gut microbes. When microbes ferment these fibres, they can produce compounds called short-chain fatty acids, which play important roles in the gut and wider body. But here's the practical takeaway: You don't need to understand microbiology to start supporting your gut. Feed it a greater variety of plants. Think: 🥦 Vegetables 🫐 Berries and fruit 🫘 Beans, chickpeas and lentils 🌾 Whole grains 🥜 Nuts 🌻 Seeds 🧅 Onion and garlic 🌿 Herbs and spices Fermented foods such as plain yoghurt, kefir, sauerkraut or kimchi can also be useful additions for many people. 🌿 YOUR DAY 6 CHALLENGE Add ONE gut-friendly food to your day. That's all. Add berries to breakfast. Throw chickpeas into your salad. Sprinkle seeds over yoghurt. Add an extra vegetable to dinner. Try some plain yoghurt or kefir. Add lentils to soup. We're not overhauling your diet. We're simply feeding the ecosystem that lives inside you. One little reminder: if you currently eat very little fibre, increase it gradually and make sure you're drinking enough fluid. Your gut doesn't need to go from zero to superhero overnight.

One simple question to ask at every meal today “Where's my protein?” Welcome to Day 5 of our 14-Day Seasonal Reset. We've hydrated. We've looked at added sugar. We've added more colourful whole foods. Now let's add another important building block: PROTEIN. Protein isn't just something for bodybuilders or people trying to build muscle. Your body uses protein to provide amino acids needed to build and maintain tissues and make many important compounds, including enzymes and some hormones. Protein can also help meals feel more satisfying, which may make it easier to manage hunger between meals. A nd as we get older, paying attention to adequate protein becomes particularly important for helping preserve muscle mass alongside regular resistance and weight-bearing activity. WHERE CAN YOU GET IT? There are plenty of options: 🐟 Fish, salmon, tuna, sardines 🍗 Chicken, turkey, lean meat 🥚 Eggs 🥛 Greek yoghurt or cottage cheese 🌱 Tofu or tempeh 🫘 Beans, chickpeas and lentils 🌿 Edamame 🥜 Nuts and seeds You don't have to eat animal products to get protein, and variety is a great thing. YOUR DAY 5 CHALLENGE At each main meal today, simply ask: “Where's my protein?” Breakfast might be: 🥚 Eggs 🥛 Greek yoghurt 🌱 Tofu scramble Lunch: 🐟 Tuna or salmon 🍗 Chicken 🫘 Chickpeas or lentils Dinner: 🐟 Fish 🍗 Meat or poultry 🌱 Tofu or tempeh 🫘 Beans or lentils You don't need to count grams today. We're simply building awareness. Look at your plate. Can you identify your protein source? If not, what could you add? That's today's win. ✔️ 💬 DAY 5 CHECK-IN What's your favourite EASY protein source? Share below, let's create a list of ideas for everyone. 💚

Today we're not taking anything away. We're ADDING something good. Welcome to Day 4 of our 14-Day Seasonal Reset. 🌸🍂 Yesterday we looked at REDUCING just one source of added sugar. Today I want to turn that thinking around. Instead of asking: “What shouldn't I eat?” Let's ask: “What could I ADD to nourish my body today?” And today's answer is simple: COLOUR. Different whole plant foods provide different combinations of vitamins, minerals, fibre and protective plant compounds called phytonutrients. That's one reason eating a variety of colours can be such a useful, and very simple way of encouraging more variety in our diet. Think: ❤️ Tomatoes, strawberries, capsicum 🧡 Carrots, pumpkin, oranges 💛 Yellow capsicum, corn, lemon 💚 Broccoli, spinach, avocado, kiwi 💙💜 Blueberries, purple cabbage, eggplant 🤍 Cauliflower, mushrooms, garlic, onion You don't need to memorise which nutrient is in which colour. Simply remember: VARIETY MATTERS. And you certainly don't need a picture-perfect rainbow bowl at every meal. YOUR DAY 4 CHALLENGE At each main meal today, add ONE extra colourful whole food. Breakfast? 🫐 Add berries to yoghurt or oats. Lunch? 🥬 Add spinach, tomato, cucumber or capsicum. Dinner? 🥦 Put another vegetable on your plate. Even something as simple as adding a handful of frozen vegetables to dinner counts. I really encourage you to remember - You are not chasing perfection. You're simply asking: “How can I make this meal a little more nourishing?” And notice the philosophy behind today's challenge. Yesterday we reduced ONE thing. Today we're ADDING something. Because better nutrition isn't about endlessly restricting food. It's also about giving your body more of what it needs. 💬 DAY 4 CHECK-IN What's one colour you've added to your plate today?

Not NO sugar. Just LESS added sugar. Welcome to Day 3 of our 14-Day Seasonal Reset. 🌸🍂 Today we're turning our attention to something that can quietly creep into our day: Added sugar. And before you start thinking… “Does this mean no fruit?” “No chocolate ever again?” “Do I have to give up everything I enjoy?” No. 💚 This challenge isn't about fearing food or trying to eliminate sugar completely. Today is simply about awareness + one small change. 🍬 Why are we looking at added sugar? Foods and drinks high in added sugars can make it very easy to consume a lot of sugar without much nutritional value. For some people, a sugary meal or snack, particularly when eaten on its own, can also contribute to a quicker rise and fall in blood glucose, which may leave them reaching for more food again later. And added sugar isn't always where we expect it. It can turn up in: - Soft drinks and energy drinks - Sweetened coffees - Breakfast cereals and granola - Flavored yoghurts - Sauces and dressings - Biscuits and snack bars - Juices and sweetened drinks - Cakes, desserts and other treats This doesn't mean these foods can never be part of your life. We're simply becoming more aware of how often they're showing up. 🌿HERE IS YOUR DAY 3 CHALLENGE Today, identify ONE regular source of added sugar in your day. That's it. Then ask yourself: Could I reduce it, swap it, or simply have it less often? For example: Sweetened cereal → oats with berries, nuts and seeds Flavoured yoghurt → plain Greek yoghurt + berries Soft drink → sparkling water + lemon/lime Sugary coffee → gradually reduce the syrup/sugar Afternoon biscuit → apple + nut butter or yoghurt + nuts Sweet sauce → compare labels and choose one with less added sugar You don't need to change ALL of these. Choose one. Because a sustainable health journey isn't built by removing everything you enjoy overnight. It's built by noticing your everyday patterns and asking: “Is there a slightly better choice I could make here?”