Sana Sessions

Why You're Still Bloated (And What to Do About It) If you've ever unbuttoned your jeans after dinner, lived in trackpants to survive the afternoon, or been told "it's just IBS" — this one's for you. In today's episode, Karah and Theresa break down one of the most common complaints they see in clinic: bloating. Not just what it is, but why it's happening, what it's actually telling you about your gut, and what you can do about it starting today. What we cover: What bloating actually is (and how to tell it apart from general belly weight) The difference between upper and lower gut bloating — and why it matters Low stomach acid and enzyme deficiency: the most overlooked cause Bacterial imbalance and SIBO: why the six-months-pregnant belly builds throughout the day The carb restriction connection that so many women don't see coming Food sensitivities, FODMAP tolerance, and why long-term elimination is not the answer How constipation — even the kind you don't recognise — is making things worse The hormone link: why bloating gets so much worse in the second half of your cycle Stress and the gut-brain axis: why eating at your desk is wrecking your digestion Testing we use in clinic: SIBO breath testing Comprehensive stool testing Functional blood tests (iron, zinc, B12, thyroid, stress hormones) Metagenomic microbiome testing via CoBoime 4 things you can do today: Try apple cider vinegar — one teaspoon in warm water before a meal Avoid large amounts of liquid at mealtimes Eat mindfully — away from screens, chewing properly, breathing deeply Experiment with fibre — psyllium husks, chia, linseed, stewed fruit Resources mentioned: Free Bloating E-Book — HERE Book a free discovery call with one of our practitioners: HERE Email us: [email protected] Instagram: @thesanaco

In this episode, clinical nutritionist Sienna continues her conversation with Occupational Therapist Alex Kearney on a topic that affects far more people than we often realise overeating and binge eating. This is an honest, evidence-based, and deeply human conversation about our relationship with food, our bodies, and the pressures we navigate every single day. What we cover in this episode: Set point theory and what the evidence actually says Alex unpacks the concept of set point theory, the idea that our body has a biologically preferred weight, and why the evidence around long-term weight loss strategies may not be what we've been told. The focus, she argues, is better placed on behaviour than on body weight. The binge-restrict cycle Sienna shares openly from her own experience of the exhausting cycle of restriction, guilt, and overeating and how healing her relationship with food changed everything. Alex explains the psychological mechanics behind this cycle, including how deprivation and "good food / bad food" thinking can keep us stuck. The nervous system and binge eating Alex explores what's actually happening in the brain during a binge eating episode, including why it can feel like a reflex rather than a choice, how habit loops form, and why willpower has nothing to do with it. First steps toward change Practical, evidence-based starting points for anyone who resonates with what's shared in this episode, including the role of regular and adequate eating, self-monitoring patterns, and guided self-help approaches based on cognitive behavioural therapy.   Resources and Support If anything in today's episode resonated with you, the following are free, evidence-based Australian resources: Crisis and Helpline Support Butterfly Foundation National Helpline — free, confidential support 7 days a week, 8am–midnight AEST Call 1800 334 673 or visit butterfly.org.au Free Online Programs (No Referral Required) InsideOut eClinic: free, evidence-based self-help programs available anytime, no referral and no cost Inside Out Institute, including a Binge Eating eTherapy (BEeT) program for those 16+ Visit eclinic.insideoutinstitute.org.au Information and Education National Eating Disorders Collaboration (NEDC) — evidence-based information, fact sheets, and resources on eating disorders for individuals, families, and health professionals NEDC Visit nedc.com.au Eating Disorders Victoria — state-wide support, information, and referral pathways for Victorians Call 1300 550 236 or visit eatingdisorders.org.au For Families and Carers Eating Disorders Families Australia (EDFA) — free online counselling for carers, educational resources, and peer-led support groups available nationwide and online ReachOut Australia Visit edfa.org.au   Work with us:  Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] This information is general in nature and is not a substitute for professional medical advice. If you are concerned about your relationship with food or your mental health, please speak with your GP or a qualified health professional.

In this episode, Sienna sits down with occupational therapist Alex Kearney to unpack one of the most misunderstood and stigmatised topics in health: overeating and binge eating. What starts as a well-intentioned effort to "eat healthier" can quietly evolve into something far more complex, and most of us would never even realise it. Alex brings a unique occupational therapy lens to the conversation, exploring how our relationship with food impacts every area of daily life- from our energy and cognition, to our social connections and sense of self. In this episode we cover: What occupational therapy actually is and why OTs work in mental health The difference between disordered eating and a diagnosed eating disorder Why dieting is considered one of the biggest risk factors for binge eating Set point theory and why your body may be fighting you harder than you realise The role of social media and diet culture in driving disordered eating rates The very real physical and psychological consequences of undereating Signs that your relationship with food may be worth talking to someone about This is part one of a two-part conversation. Part two will cover practical first steps for breaking the binge-restrict cycle and how to access support. Resources and Support If anything in today's episode resonated with you, the following are free, evidence-based Australian resources: Crisis and Helpline Support Butterfly Foundation National Helpline — free, confidential support 7 days a week, 8am–midnight AEST Call 1800 334 673 or visit butterfly.org.au Free Online Programs (No Referral Required) InsideOut eClinic: free, evidence-based self-help programs available anytime, no referral and no cost Inside Out Institute, including a Binge Eating eTherapy (BEeT) program for those 16+ Visit eclinic.insideoutinstitute.org.au Information and Education National Eating Disorders Collaboration (NEDC) — evidence-based information, fact sheets, and resources on eating disorders for individuals, families, and health professionals NEDC Visit nedc.com.au Eating Disorders Victoria — state-wide support, information, and referral pathways for Victorians Call 1300 550 236 or visit eatingdisorders.org.au For Families and Carers Eating Disorders Families Australia (EDFA) — free online counselling for carers, educational resources, and peer-led support groups available nationwide and online ReachOut Australia Visit edfa.org.au   Work with us:  Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] This information is general in nature and is not a substitute for professional medical advice. If you are concerned about your relationship with food or your mental health, please speak with your GP or a qualified health professional.

In this episode of Sana Sessions, Karah sits down with Dr. Hannah Watson- founder of Acupuncture Wellness Co., BaZi practitioner, and Chinese medicine expert with over 12 years in practice, to unpack what the Year of the Horse really means, and why it's anything but simple. Hannah breaks down BaZi (the Four Pillars of Destiny), how it differs from Western astrology, and why this particular year... a rare double Yang Fire which only comes around once every sixty years. In this episode, we cover: What BaZi is and how your birth date maps your energetic blueprint Why double Yang Fire means there are literally "two suns in the sky" , and what that means for secrets, truth, and transformation How 2025 compares to 2020 (they're exact opposites on the BaZi calendar  The burnout risk hiding in all this momentum, and how to protect your energy Why June is the month to watch this year Three practical things you can do right now to work with the year's energy A BaZi reading of Mariah Carey's chart (and what it reveals about her voice, her mother, and her hidden children) How companies in China have historically used BaZi Masters instead of CVs to hire staff Practical takeaways from Hannah: Prioritise sleep and a consistent bedtime routine.  Nourishing yin is essential when yang fire is this high Load up on green leafy vegetables to support the wood element that feeds fire Reconnect with whatever brings you genuine joy, walking, gardening, meditation, journaling. Heart connection is the theme of the year. Connect with Hannah Watson: Website: www.acupuncturewellnessco.com.au Bookings for acupuncture, cosmetic acupuncture, cupping, and online BaZi readings available via her website. Instagram: https://www.instagram.com/acupuncturewellness_co/   Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] This podcast is for general information only and does not constitute medical advice. Always consult your healthcare professional before making changes to your diet, lifestyle, or supplement routine. 

The Gut-Skin Connection: Why Your Skin Issues Start From Within If you've been battling acne, eczema, rosacea, or perioral dermatitis and feel like nothing is working, this episode is for you. Karah and Teresa break down the science behind the gut-skin axis and explain why treating skin conditions topically is often just a band-aid solution. In this episode we cover: What the gut-skin axis is and how your gut and skin communicate with each other The role of the microbiome and how gut dysbiosis shows up on your skin Intestinal permeability (leaky gut) — what it is and how it drives skin inflammation The estrobolome and why your bowel habits directly affect hormonal acne How blood sugar instability and insulin resistance worsen breakouts The liver-skin connection and what it means when your elimination pathways are overloaded Why stress is one of the biggest skin triggers (and what's happening physiologically when it is) Practical naturopathic strategies to support clearer skin from the inside out Supplements that can help...and why getting the dose, form, and timing right really matters Realistic timelines for skin healing (spoiler: it takes patience!) Practical strategies mentioned: Protein at breakfast, fiber with every meal, and plenty of healthy fats Removing trigger foods (alcohol, NSAIDs, ultra-processed foods) Prebiotic-rich foods: asparagus, Jerusalem artichokes, garlic, onion, and kiwi fruit Staying well hydrated, especially when increasing fiber intake Anti-inflammatory foods: omega-3s, colourful polyphenols, turmeric Stress modulation: sleep, gentle movement, reducing caffeine, breathwork   Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Download the FREE Clear Skin Naturally: Understanding & Managing Acne  Ebook → [DOWNLOAD HERE] Share the Episode If you loved this conversation, share it with a friend. Don’t forget to subscribe and leave us a review to help more people discover Sana Sessions.   This episode is general in nature and not medical advice. Always consult your healthcare professional before making changes to your diet or supplement routine. To work with the team at The Sana Co., visit thesanaco.com.au

In this episode of Sana Sessions, Brianna and Sienna tackle one of the most commonly dismissed yet deeply disruptive health experiences for women- PMS and PMDD. Spoiler: it's not just part of being a woman, and there is so much you can do about it. They break down the difference between PMS and PMDD, including why PMDD is less about your hormone levels and more about how your brain and nervous system respond to normal hormonal fluctuations-  and why that distinction matters enormously for treatment. You'll learn how your hormones shift across each phase of your cycle, what oestrogen dominance really means (and the surprising role your gut and liver play in it), and why blood sugar crashes might be making your luteal phase so much harder than it needs to be. They also dive into the histamine-hormone connection that's blowing up on TikTok... and whether the antihistamine trend actually has science behind it. In this episode: PMS vs PMDD: what's the difference and how are they diagnosed The four phases of your cycle and how each one affects how you feel Why your nervous system and neurotransmitters are central to PMDD The estrogen-histamine connection and "period flu" Blood sugar, stress, and nutrient deficiencies as key drivers of symptoms The physiological sigh technique for nervous system regulation Practical tips: what to eat, how to manage stress, and why planning ahead is everything Recommendations this episode: The Metabolism Reset by Lara Bryden Vibration plates for lymphatic support Electrolytes: Sodii & Hyrdomumma Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Download the FREE Understanding PMS Ebook → [DOWNLOAD HERE] Spice mix mentioned in recs: https://www.spicify.com.au/ Share the Episode If you loved this conversation, share it with a friend. Don’t forget to subscribe and leave us a review to help more people discover Sana Sessions.   This episode is general in nature and not medical advice. Always consult your healthcare professional before making changes to your diet or supplement routine. To work with the team at The Sana Co., visit thesanaco.com.au

Struggling with bloating, reflux, constipation, loose stools or persistent gut symptoms despite eating well and taking supplements? In this episode of Sana Sessions, Clinical Nutritionist Sienna and Naturopath Karah break down the often overlooked drivers of poor gut health that go far beyond food choices. Instead of focusing on restrictive diets or quick fixes, they explore how stress, undereating, poor sleep, fast eating, overuse of “health” products and irregular bowel habits can quietly disrupt digestion, gut motility, nutrient absorption and the gut microbiome. You’ll learn how chronic stress impacts stomach acid and enzyme production, why restrictive eating can worsen bloating and inflammation, how ultra-processed health foods and supplements may aggravate symptoms, and why chewing, slowing down and nervous system regulation matter more than most people realise. The episode also covers the link between sleep, blood sugar regulation and gut function, plus practical strategies to support regular bowel movements and reduce gut inflammation. If you feel like you’re doing everything right but still don’t feel well, this episode offers a refreshing, evidence-informed perspective on digestive health. Tune in for realistic, compassionate strategies to support your gut naturally and sustainably without unnecessary restriction.   Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Download the FREE IBS Made Simple Ebook → [DOWNLOAD HERE] Spice mix mentioned in recs: https://www.spicify.com.au/ Share the Episode If you loved this conversation, share it with a friend. Don’t forget to subscribe and leave us a review to help more people discover Sana Sessions.  

Why do we overeat even when we’re not hungry? And why does it feel so hard to stop? In this episode of Sana Sessions, Clinical Nutritionist Sienna unpacks the real reasons behind overeating and emotional eating and explains why it’s not a willpower issue. Instead, overeating is often a nervous system response to stress, restriction, emotional overwhelm, and depletion. We cover the key biological and psychological drivers of overeating, including chronic dieting, under-eating, poor interoceptive awareness, and living in a constant state of stress. You’ll also learn how the nervous system uses food for comfort, regulation, stimulation, and safety, and why overeating commonly shows up in the afternoon or evening. Sienna also shares practical, evidence-informed strategies to help break the cycle of overeating without shame or restriction. These include eating consistently throughout the day, building nervous system regulation tools outside of food, removing the morality from eating, and developing greater awareness of hunger, fullness, and emotional needs. If you struggle with emotional eating, binge eating patterns, or feeling out of control around food, this episode will help you understand what’s really happening in your body and give you supportive, realistic tools to move forward. Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Download the FREE Building Healthier Relationships with food Ebook → [DOWNLOAD HERE] Share the Episode If you loved this conversation, share it with a friend. Don’t forget to subscribe and leave us a review to help more people discover Sana Sessions.

In this episode of Sana Sessions, Teresa dives deep into one of her favourite and most underestimated nutrients, vitamin D. Often dismissed as just a “bone health vitamin,” vitamin D is actually a hormone that influences immunity, mood, energy, fertility, hormones, skin health and gut function. This episode explores: • Why vitamin D behaves like a hormone • The connection between vitamin D, PMS, PCOS and fertility • How low vitamin D can impact mood, fatigue and immune resilience • Why gut issues can impair vitamin D absorption • The role of D3 and K2 in supplementation • Who is most at risk of deficiency • Common myths about vitamin D If you experience low energy, frequent colds, low mood, worsened PMS or slow recovery, this episode will help you understand whether vitamin D could be playing a role. Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Download the Reducing Anxiety Ebook → [DOWNLOAD HERE] Share the Episode If you loved this conversation, share it with a friend. Don’t forget to subscribe and leave us a review to help more people discover Sana Sessions.

Histamine isn’t just about hay fever. If you’re dealing with bloating, migraines, anxiety, PMS, PMDD, endometriosis, brain fog, reflux, skin flares, or “random” symptoms that don’t seem connected... this episode might change everything. In this episode of Sana Sessions, Sienna and Brianna break down what histamine actually is, why it accumulates, how it impacts your gut, hormones and nervous system, and what you can start doing today to “drain your histamine bucket.” You’ll learn: Why histamine intolerance isn’t an allergy The connection between histamine and estrogen How SIBO and gut dysbiosis increase histamine Why your symptoms may flare before your period The nutrients that support DAO and histamine clearance Practical steps to reduce your histamine load without restrictive dieting forever Histamine intolerance is not a life sentence. It’s a signal.   Work with us: https://thesanaco.com.au Follow us on Instagram: https://www.instagram.com/thesanaco Get our low histamine meal plan: HERE

In this episode of Sana Sessions, Karah and Teresa share an honest conversation about their experience with preconception, pregnancy and postpartum, from prenatal, to breastfeeding and everything in between.    Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Download the Reducing Anxiety Ebook → [DOWNLOAD HERE] Share the Episode If you loved this conversation, share it with a friend. Don’t forget to subscribe and leave us a review to help more people discover Sana Sessions.

In this episode, we dive into what the naturopathy course really entails and how to thrive, not just survive, while studying. We unpack the structure of the course, clinic expectations, assignments and student clinic hours, and the reality of balancing life, study and self-growth. But we don’t stop there, we also share our best strategies to help you get the most out of your student years through smart study habits and intentional self-care. Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Download the Reducing Anxiety Ebook → [DOWNLOAD HERE] Share the Episode If you loved this conversation, share it with a friend. Don’t forget to subscribe and leave us a review to help more people discover Sana Sessions.

In this episode of Sana Sessions, Karah and Teresa chat about how to truly listen to your body and recognise the subtle signs it gives before bigger issues appear. From bloating and acne to PMS and immune crashes, your body is constantly communicating — you just have to learn its language. They share what’s actually normal when it comes to digestion, skin, and cycles, plus practical ways to track symptoms and reconnect through mindfulness. Tune in for no-BS insights, simple tips, and empowering reminders to take control of your health one signal at a time.   Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Download the Reducing Anxiety Ebook → [DOWNLOAD HERE] Share the Episode If you loved this conversation, share it with a friend. Don’t forget to subscribe and leave us a review to help more people discover Sana Sessions.

In this episode of Sana Sessions, nutritionist Sienna Mihaly debunks the myths around Cortisol, explaining why it’s not always the enemy and when understood can give us a lot of insight into the state of your nervous system. She shares her practical tips for managing your cortisol to take control of your health for good!  Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Download the Reducing Anxiety Ebook → [DOWNLOAD HERE] Share the Episode If you loved this conversation, share it with a friend. Don’t forget to subscribe and leave us a review to help more people discover Sana Sessions.

In this episode of Sana Sessions, Naturopath Karah and Nutritionist Sienna chat all things food anxiety.  Patients often express a fear around eating due to their digestive symptoms and not knowing how their gut is going to react. In this episode Karah and Sienna unpack the implications of this and how we can navigate our way out of this pattern. What You’ll Learn in This Episode: Why food anxiety can occur and how it can cause a cycle  The impact that restricting your diet and removing trigger foods has on your health  Why the FODMAP diet shouldn't be a long term solution to your gut symptoms How to break the cycle of food anxiety.  Practical tips for navigating your way out of eliminating foods from your diet  Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Download the gut-reset 7 day meal plan → [ACCESS HERE] Sienna's Breathing Video: WATCH HERE Karah's Mindful eating meditation: WATCH HERE Share the Episode If you loved this conversation, share it with a friend who never got a proper sex education. Don’t forget to subscribe and leave us a review to help more people discover Sana Sessions.

In this episode of Sana Sessions, Naturopaths Teresa and Brianna unpack the gaps in traditional sex education. Together, they dive into the conversations most of us should have had in school, but didn’t. From understanding your cycle beyond “the period talk” to myths around contraception, libido, and fertility, this is a refreshingly real, evidence-based take on sex ed for adults who want to feel empowered in their bodies. What You’ll Learn in This Episode: Why the sex ed we received as teenagers missed the mark, especially for females The truth about hormonal contraception, fertility, and cycle tracking How gut health, hormones, and stress all influence sexual wellbeing Common myths about libido and pleasure — and what’s actually normal Practical tips for navigating conversations about intimacy with partners Why This Matters Sexual health isn’t just about preventing pregnancy or STIs, it’s central to hormonal balance, energy, relationships, and overall wellbeing. By reframing sex education with a holistic lens, Teresa and Brianna show how understanding your body can change the way you approach health, intimacy, and self-confidence. Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Watch our Hormone Harmony Webinar → [ACCESS HERE] Share the Episode If you loved this conversation, share it with a friend who never got a proper sex education. Don’t forget to subscribe and leave us a review to help more people discover Sana Sessions.

Clear Skin Secrets: What Your GP Won’t Tell You About Adult Acne Acne isn’t just a teenage problem. More women than ever are experiencing adult acne, often leaving them frustrated, self-conscious, and overwhelmed with conflicting advice. In this episode of Sana Sessions, Karah and Teresa uncover the hidden drivers behind adult acne and share practical strategies that go far beyond topical skincare. You’ll discover: The surprising reasons why adult acne is on the rise How hormonal imbalances (think PMS, PCOS, or coming off the pill) can trigger breakouts The powerful connection between gut health, digestion, and skin clarity Why some “acne treatments” make things worse — and what to do instead Natural, evidence-based approaches we use in clinic to help clients achieve clear, glowing skin If you’ve tried every product, been prescribed antibiotics, or felt like nothing works, this episode will help you understand the root causes of adult acne and give you hope that healing is possible.   Resources & Links: Book a FREE discovery call with our Naturopaths → [BOOK HERE] Follow us on Instagram → [@thesanaco] Watch our Clear Skin Naturally Webinar → [ACCESS HERE]    

Welcome to Sana Sessions — the podcast where gut health, skin, and hormones take centre stage. Hosted by expert Naturopaths and Nutritionists from The Sana Co, we cut through the fluff to bring you real talk, practical tools, and the inside scoop on feeling your best from the inside out. To book your free discovery call with our practitioners head online and select your time!   www.thesanaco.com.au