Nourish, Heal & Rise with Dr Andrea Robertson

Andrea Robertson
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Nourish, Heal & Rise is the podcast for women who want real answers about their health. Each week, Dr Andrea Robertson (Osteopath, Naturopath, and Nutritionist) goes deep on inflammation, hormones, gut health, perimenopause, weight, energy, and brain fog. No quick fixes. Just the clinical conversations women deserve to be having.

  1. 4d ago

    Ep. 15 - Nathalie Sebbag's MS Diagnosis: Building a Care Team, AIP Nutrition, and Living Well Without Being Defined by a Label

    Ep. 15 - Nathalie Sebbag's MS Diagnosis: Building a Care Team, AIP Nutrition, and Living Well Without Being Defined by a Label Dr. Andrea Robertson hosts friend and fellow Osteopath Nathalie Sebbag, who shares her journey from early tingling symptoms and anxiety about worst-case diagnoses to MRI findings of a disc bulge and brain/spinal lesions indicating MS, and multiple specialist opinions focused on medication.   Nathalie explains why she chose not to medicate initially, emphasizing autonomy, building a supportive care team, and exploring lifestyle approaches inspired by Dr. Terry Wahls and guided by a naturopath through the autoimmune protocol. She discusses links between glandular fever and autoimmunity, her prior Hashimoto's and PCOS, and how dietary changes lowered thyroid antibodies.   The conversation covers practical AIP-style eating (gluten/refined sugar/dairy-free, avoiding nightshades/legumes), seed-based recipes (porridge, pikelets, crumble, crackers), movement through padel, rest and boundaries, perimenopause overlap, and encouragement for newly diagnosed listeners to trust themselves and keep living fully.   Show Sponsors & Links This episode is proudly supported by: 🌿 Madame Tiger — a delicious dairy-free, nut-free plant milk made from tiger nuts, naturally sweet and packed with prebiotic goodness. www.madametiger.com 💧 Mineralyte — sugar-free electrolyte drops containing 22 electrolytes, minerals and trace elements, proudly made in Australia. Mix into any drink to support rapid hydration every day. www.mineralyte.com.au   Connect with Dr Andrea Robertson: 🌐 www.andrearobertson.health 📲 Instagram: @andrearobertson.health & @nourishhealrisepodcast Ready to go deeper? Learn more about the 3 Week Inflammation Detox and the 12 Week Whole Health Solution at www.andrearobertson.health Dr Andrea Robertson is an Osteopath, Naturopath, and Nutritionist. The information shared in this podcast is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your health regimen.   00:00 Health Scare Fears 00:25 Mineralite Sponsor Story 01:21 Meet Natalie Sebag 03:21 Podcast Disclaimer 03:56 Diagnosis Question 04:26 First Symptoms MRI 06:34 MS Confirmed Next Steps 07:52 Second Opinions Advocates 10:16 Choosing No Medication 12:13 Wahls Protocol AIP 14:34 Autoimmune Thread EBV 17:19 Living Well With MS 19:40 Diet Changes Results 22:33 Seed Mix Basics 24:14 Porridge Bircher Pikelets 27:04 Mineralite Sponsor Reminder 27:45 Crumble Granola Cookies 29:43 Homemade Seed Crackers 30:45 Silicone Baking Debate 32:20 Afternoon Tea Cake 33:37 Seed Mix Swaps 34:25 AIP Social Strategies 36:17 Sweet Potato Solutions 38:47 Healing as a Practitioner 43:01 Rest Routines and Padel 45:06 Pebble Lane Creativity 47:43 Perimenopause Overwhelm 51:37 Soy and Seed Research 52:30 Day One MS Advice 55:46 Osteopathy and Rapid Fire 01:01:18 Wrap Up and Next Episode

  2. Sep 8

    Ep.14 - The 15-Minute Meal Planning Habit That Makes Healthy Eating Stick (Plus How I Use AI)

    Ep.14 - The 15-Minute Meal Planning Habit That Makes Healthy Eating Stick (Plus How I Use AI) Dr. Andrea Robertson explains why healthy eating most often collapses at busy weeknight dinnertimes when there's no plan, leading to repetitive meals and reduced variety in plant foods, fibers, polyphenols, and amino acids. She argues meal plans aren't rigid diets but decisions made in advance that reduce mental load, account for who's home and who cooks, and intentionally build in leftovers and flexibility. Andrea reviews research linking meal planning with higher diet quality and food variety, and a controlled study showing ultra-processed foods lead to higher calorie intake. Andrea details her long-time paper system - calendar first, allocate cooking, plan dinners then lunches, batch-cook components, and shop from the plan - then shows how custom AI GPTs built on her recipes and principles can create a realistic weekly plan from fridge contents and constraints in minutes, while noting AI limits for clinical needs.   Show Sponsors & Links This episode is proudly supported by: 💧 Mineralyte - sugar-free electrolyte drops containing 22 electrolytes, minerals and trace elements, proudly made in Australia. Mix into any drink to support rapid hydration every day. www.mineralyte.com.au   Connect with Dr Andrea Robertson: 🌐 www.andrearobertson.health 📲 Instagram: @andrearobertson.health & @nourishhealrisepodcast Ready to go deeper? Learn more about the 3 Week Inflammation Detox and the 12 Week Whole Health Solution at www.andrearobertson.health Dr Andrea Robertson is an Osteopath, Naturopath, and Nutritionist. The information shared in this podcast is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your health regimen.   00:00 Why Plans Matter 00:34 Mineralite Sponsor Story 01:29 Episode Setup And Disclaimer 04:13 Why Meal Plans Fail 07:52 Meal Planning Defined 10:12 Mental Load Relief 11:19 Science Behind Planning 15:25 Kitchen Paper System 20:43 Batch Cooking Building Blocks 24:01 AI Meal Planning Upgrade 28:30 Start This Weekend Steps 32:59 AI Safety Rules 34:48 What Success Feels Like 35:41 Wrap Up And Next Episode

  3. Aug 25

    Ep.13 - What's Actually Happening to Your Body in Perimenopause - Functional Medicine Guide

    Ep.13 - What's Actually Happening to Your Body in Perimenopause - Functional Medicine Guide     Dr. Andrea Robertson explains perimenopause as a 2-10+ year transition before menopause (12 months without a period), emphasizing that estrogen fluctuates rather than steadily declines and progesterone often drops first, contributing to anxiety, irritability, and sleep disruption even with regular cycles; she notes hormone blood tests can be unreliable and diagnosis is often clinical. She outlines a broad symptom range and warns against "menowashing" as menopause becomes profitable. Using a functional medicine lens, she covers five affected systems - hormones, blood sugar/insulin, gut microbiome/estrobolome, inflammation, histamine load, and nervous system/cortisol - plus long-term stakes for bone, cardiovascular, and cognitive health.   Practical strategies include protein-first meals, post-meal walking, resistance training, plant and fiber diversity with cruciferous vegetables, anti-inflammatory nutrition and omega-3s, managing high-histamine foods and leftovers, magnesium glycinate, circadian light hygiene, rest, and moderating caffeine/alcohol; she reviews evidence for select supplements and encourages symptom tracking and appropriate medical support.   Show Sponsors & Links This episode is proudly supported by: 💧 Mineralyte - sugar-free electrolyte drops containing 22 electrolytes, minerals and trace elements, proudly made in Australia. Mix into any drink to support rapid hydration every day. www.mineralyte.com.au   Connect with Dr Andrea Robertson: 🌐 www.andrearobertson.health 📲 Instagram: @andrearobertson.health & @nourishhealrisepodcast Ready to go deeper? Learn more about the 3 Week Inflammation Detox and the 12 Week Whole Health Solution at www.andrearobertson.health Dr Andrea Robertson is an Osteopath, Naturopath, and Nutritionist. The information shared in this podcast is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your health regimen.   00:00 Perimenopause Wake Up   00:37 Sponsor Mineralite   01:33 What Is Perimenopause   02:38 Podcast Disclaimer   03:12 Episode Roadmap   06:24 Symptoms Beyond Hot Flushes   08:52 Hormone Rollercoaster   11:12 Progesterone First Drop   15:33 Testing And Stages   18:52 Five Systems Overview   19:15 Blood Sugar And Weight   22:50 Gut Estrobolome Link   25:18 Inflammation Effects   27:30 Histamine Explained   29:38 Histamine Personal Story   32:09 Nervous System Cortisol   33:24 Long Term Health Stakes   35:38 Sponsor Mineralite Return   36:20 Heart Brain Future Risk   37:50 Three Common Myths   40:11 Action Steps Blood Sugar   42:06 Action Steps Gut   43:56 Action Steps Inflammation   46:01 Action Steps Histamine   48:29 Action Steps Cortisol   51:57 Herbs And Supplements Evidence   54:54 Track Symptoms Advocate   56:21 Five Systems Recap   57:32 Supported Transition Vision   58:18 Renee Results Example   59:08 Medical Options And Program   01:00:09 Next Week And Wrap

  4. Aug 18

    Ep. 12 - Food Noise Explained: Why Willpower Fails & How to Rewire Your Relationship With Food with Georgie Beames

    Ep. 12 - Food Noise Explained: Why Willpower Fails & How to Rewire Your Relationship With Food with Georgie Beames Dr. Andrea Robertson (Osteopath, Naturopath, Nutritionist) introduces a conversation with psychologist and coach Georgie Beames about "food noise," described as constant intrusive mental chatter about food that isn't hunger, cravings, or emotional eating and can drive shame, guilt, and a vicious cycle of overeating.  They discuss how food noise relates to nervous system states (safe/connected, anxious fight-or-flight, and freeze), how triggers like stress, transitions, routines, and being alone can push people into survival mode, and how childhood experiences and beliefs shape patterns where "child parts" take over and seek comfort foods.  Georgie explains why willpower is like a drained battery and emphasizes internal tools to move "up the ladder," including breathwork to activate the parasympathetic system, pattern interruption, and mindful "adult" choices. They also touch on GLP-1 medications reducing food noise without addressing root causes, perimenopause as a change point, and modalities like EMDR and EFT.   Show Sponsors & Links This episode is proudly supported by: 💧 Mineralyte - sugar-free electrolyte drops containing 22 electrolytes, minerals and trace elements, proudly made in Australia. Mix into any drink to support rapid hydration every day. www.mineralyte.com.au   Connect with Georgie Beames - Psychologist and Coach Free App: app.georgiebeames.com Food Noise Membership: georgiebeames.thrivecart.com/foodnoisemembership Work with Georgie: coaching.georgiebeames.com Instagram: @georgiebeamespsychologist Facebook: facebook.com/georgiebeames   Connect with Dr Andrea Robertson: 🌐 www.andrearobertson.health 📲 Instagram: @andrearobertson.health & @nourishhealrisepodcast Ready to go deeper? Learn more about the 3 Week Inflammation Detox and the 12 Week Whole Health Solution at www.andrearobertson.health Dr Andrea Robertson is an Osteopath, Naturopath, and Nutritionist. Georgie Beames is a Psychologist and Coach. The information shared in this podcast is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your health regimen.   00:00 Willpower Myth 00:26 Mineralite Sponsor 01:22 Meet Georgie Beames 04:30 What Is Food Noise 06:35 Shame Spiral Cycle 07:27 Emotional Eating vs Noise 09:49 Georgie Origin Story 14:43 Triggers and Associations 18:06 Nervous System Ladder 22:29 External vs Internal Soothing 26:05 Parts Psychology Framework 27:12 Childhood Roots and Control 30:47 Dance Culture Pressure 35:12 Looks And Self Worth 35:43 Limiting Beliefs Loop 36:52 Food As Safety Escape 38:56 Freeze Mode Cues 39:46 Head Hunger Vs Hunger 42:31 Triggers Child Parts 45:55 Cravings Food Noise GLP1 52:47 One Tool Tonight Breath 58:21 Perimenopause And Change 01:01:10 Willpower Myth Layers 01:04:22 Life Without Food Noise 01:06:10 Rapid Fire And EMDR 01:11:04 Final Takeaway

  5. Aug 11

    Ep. 11 - The Fear of Soy is False! Soy Isoflavones: A Natural Alternative to HRT

    Is soy bad for you, or is it one of the most misunderstood foods in menopause? In this episode of Nourish, Heal & Rise, Dr Andrea Robertson unpacks what the newest research actually says about soy and menopause, and why soy isoflavones are emerging as one of the most promising natural alternatives to HRT for women in perimenopause and beyond. Fresh from the 2026 ACNEM conference, Andrea breaks down the science presented by naturopath Rhiannon Hardingham on how soy isoflavones work as selective oestrogen receptor modulators - calming things down when your oestrogen is high, and stepping in when it drops. It's exactly the kind of flexible support the hormonal chaos of perimenopause calls for. You'll learn: Whether soy actually causes breast cancer (what the meta-analyses really show) How phytoestrogens differ from the oestrogen in your body Why soy may protect your brain, bones, heart and mood What an "equol producer" is, and why your gut bacteria change everything How much soy to eat, and which forms give you the most benefit If you've been avoiding soy out of fear, or you're looking for natural menopause relief and HRT alternatives backed by real evidence, this episode will change how you think about that humble bean.   Show Sponsors & Links This episode is proudly supported by: 💧 Mineralyte - sugar-free electrolyte drops containing 22 electrolytes, minerals and trace elements, proudly made in Australia. Mix into any drink to support rapid hydration every day. www.mineralyte.com.au   Connect with Dr Andrea Robertson: 🌐 www.andrearobertson.health 📲 Instagram: @andrearobertson.health & @nourishhealrisepodcast Ready to go deeper? Learn more about the 3 Week Inflammation Detox and the 12 Week Whole Health Solution at www.andrearobertson.health Dr Andrea Robertson is an Osteopath, Naturopath, and Nutritionist. The information shared in this podcast is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your health regimen. SHOW NOTES 00:00 Soy as HRT Alternative 00:20 Sponsor Mineralite 01:16 Soy Hormone Myths 02:58 Conference Inspiration 05:39 Episode Roadmap 06:34 Why Seek Alternatives 08:24 How Isoflavones Work 13:59 Hot Flashes and Sleep 16:39 Mood and Cognition 19:46 Heart Liver Metabolic 22:53 Bone Density Benefits 24:59 Cancer Safety Evidence 28:55 Endometriosis Inflammation 31:24 Equol Producer Factor 34:55 How to Use Soy 38:39 Wrap Up and Next Steps

  6. Aug 4

    Ep.10 - Listener Q&A: Bloating, Leg Cramps and Should I take Magnesium?

    Ep.10 - Listener Q&A: Bloating, Leg Cramps and Should I take Magnesium? In this listener questions episode of Nourish, Heal, and Rise, Dr. Andrea Robertson explains why balloon-like bloating can happen even with clean, small meals - highlighting clues like high abdominal pressure within 30–60 minutes of eating and discussing likely drivers including SIBO, low stomach acid, impaired digestive enzymes, and nervous system state. Andrea suggests practical next steps such as asking about a SIBO breath test, trying diluted apple cider vinegar before meals, considering a comprehensive digestive enzyme, taking calming breaths before eating, and using stool testing if needed. She then addresses exercise-related calf cramps, most commonly linked to low magnesium and electrolyte imbalance, recommending magnesium glycinate (300–400 mg before bed), hydration with quality electrolytes, warmups, and calf/foot conditioning. Andrea also clarifies magnesium forms, favoring glycinate/bisglycinate, threonate for brain support, topical magnesium for cramps, and avoiding magnesium oxide.   Show Sponsors & Links This episode is proudly supported by: 💧 Mineralyte - sugar-free electrolyte drops containing 22 electrolytes, minerals and trace elements, proudly made in Australia. Mix into any drink to support rapid hydration every day. www.mineralyte.com.au   Connect with Dr Andrea Robertson: 🌐 www.andrearobertson.health 📲 Instagram: @andrearobertson.health & @nourishhealrisepodcast Ready to go deeper? Learn more about the 3 Week Inflammation Detox and the 12 Week Whole Health Solution at www.andrearobertson.health Dr Andrea Robertson is an Osteopath, Naturopath, and Nutritionist. The information shared in this podcast is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your health regimen.   00:00 Listener Questions Kickoff 00:28 Mineralite Sponsor Story 01:24 Show Intro And Disclaimer 02:40 New Monthly Episode Rhythm 06:44 How To Submit Questions 07:53 Balloon Bloating Causes 19:16 Bloating Action Steps 23:12 Calf Cramps Explained 28:14 Magnesium And Electrolyte Fixes 34:40 Best Magnesium Form 38:01 Wrap Up And Next Steps

  7. Jul 28

    Ep.9 - Hormonal Chaos in Perimenopause: How Chronic Inflammation Drives PMS, Heavy Periods & Brain Fog

    Hormonal Chaos in Perimenopause: How Chronic Inflammation Drives PMS, Heavy Periods & Brain Fog Dr. Andrea Robertson explains that while estrogen fluctuations and progesterone decline in perimenopause are normal, the severity of symptoms is largely shaped by chronic inflammation. In this final episode of an inflammation series, she outlines common signs of "hormonal chaos" (irregular or heavy cycles, worsening PMS, hot flushes, night sweats, anxiety, brain fog, weight gain) and details six mechanisms linking inflammation to hormone disruption: HPA axis dysregulation and "progesterone steal," estrogen dominance via aromatase, poor liver clearance and gut reabsorption, HPO axis disruption, thyroid impairment and SHBG changes, insulin resistance driving androgens/PCOS (PMOS), and inflammation's amplification of perimenopause symptoms. She then covers practical nutrition, targeted supplements, lifestyle strategies, informed consideration of hormone therapy, and recommended testing, plus programs and sponsor Mineralite. Show Sponsors & Links This episode is proudly supported by: 💧 Mineralyte — sugar-free electrolyte drops containing 22 electrolytes, minerals and trace elements, proudly made in Australia. Mix into any drink to support rapid hydration every day. www.mineralyte.com.au   Connect with Dr Andrea Robertson: 🌐 www.andrearobertson.health 📲 Instagram: @andrearobertson.health & @nourishhealrisepodcast Ready to go deeper? Learn more about the 3 Week Inflammation Detox and the 12 Week Whole Health Solution at www.andrearobertson.health Dr Andrea Robertson is an Osteopath, Naturopath, and Nutritionist. The information shared in this podcast is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your health regimen.   00:00 Inflammation Shapes Symptoms 00:26 Mineralite Sponsor Break 01:22 Hormonally Inflamed Framework 03:07 Series Finale Overview 05:58 Hormonal Chaos Signs 09:56 Perimenopause Brain Fog Story 11:30 Inflammation Drives It All 13:35 Six Mechanisms Explained 14:36 Mechanism One Progesterone Steal 16:16 Mechanism Two Estrogen Dominance 19:15 Mechanism Three Irregular Cycles 21:30 Mechanism Four Thyroid Link 23:25 Mechanism Five Insulin And Androgens 24:58 Mechanism Six Perimenopause Amplifier 27:08 Nourish Nutrition Starts 27:44 Healthy Fats For Hormones 29:25 Cruciferous Veg For Estrogen 30:23 Fiber And Estrogen Exit 30:46 Flaxseed and Fiber 31:51 Protein for Hormones 32:52 Stabilize Blood Sugar 33:58 Alcohol and Estrogen 37:04 Supplements First Principles 37:45 Progesterone Support Stack 39:23 Estrogen Clearance with DIM 40:30 Vitex and Inositol 43:25 Thyroid Nutrient Basics 45:17 Gut Healing Estrobolome 46:12 Sleep and Strength Training 49:33 Cortisol and Nervous System 52:13 HRT Informed Choice 54:11 Testing and Dutch Panel 55:53 Series Wrap and Next Steps

  8. Jul 21

    Ep.8 - Mood Changes: When Your Biology Is Driving Your Emotions

    Show Sponsors & Links This episode is proudly supported by: 💧 Mineralyte — sugar-free electrolyte drops containing 22 electrolytes, minerals and trace elements, proudly made in Australia. Mix into any drink to support rapid hydration every day. www.mineralyte.com.au   Connect with Dr Andrea Robertson: 🌐 www.andrearobertson.health 📲 Instagram: @andrearobertson.health & @nourishhealrisepodcast Ready to go deeper? Learn more about the 3 Week Inflammation Detox and the 12 Week Whole Health Solution at www.andrearobertson.health Dr Andrea Robertson is an Osteopath, Naturopath, and Nutritionist. The information shared in this podcast is for educational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your health regimen.   Ep.8 - Mood Changes: When Your Biology Is Driving Your Emotions In episode eight of Nourish, Heal, and Rise, Dr. Andrea Robertson continues her series on the most common signs of chronic inflammation in women, focusing on sign seven: mood changes. She explains how anxiety, low mood, irritability, and emotional rawness can have a distinct biological "fingerprint" driven by inflammation, gut dysfunction, blood sugar instability, cortisol dysregulation, hormonal shifts (especially perimenopause), thyroid function, and histamine. She outlines five key mechanisms, shares a patient story, and provides seven targeted steps to support recovery, including stabilizing blood sugar with protein, gut repair to support serotonin, nutrition and supplementation for neurotransmitters (including magnesium, B vitamins, EPA, saffron), vagus nerve support, addressing hormonal drivers (including practitioner-guided options), consistent exercise, and protecting sleep. 00:00 Irritability Is Biology 00:33 Sponsor Mineralite 01:29 Series Intro And Disclaimer 05:37 Mood Changes Fingerprint 09:43 Lisa Case Study 11:02 Mechanism One Cytokines 14:25 Mechanism Two Cortisol 17:44 Mechanism Three Gut Serotonin 21:15 Mechanism Four Hormones 26:15 Mechanism Five Histamine 29:48 Seven Steps To Improve Mood 30:01 Steps One And Two 33:56 Step Three Nutrients 38:28 Step Four Vagus Nerve 41:37 Steps Five To Seven 50:26 Recovery And Wrap Up

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Nourish, Heal & Rise is the podcast for women who want real answers about their health. Each week, Dr Andrea Robertson (Osteopath, Naturopath, and Nutritionist) goes deep on inflammation, hormones, gut health, perimenopause, weight, energy, and brain fog. No quick fixes. Just the clinical conversations women deserve to be having.

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