Extreme diets often spark debate. From carnivore eating to vegan lifestyles, people search for the best way to stay healthy.

But according to dietitian Angela D’Amore from Total Body Nutrition, the key may lie in balance.

Why We Choose Diet Tribes

“Some people are motivated by a new diagnosis, disease, or inflammatory issues,” Angela explained. “They may hear through word of mouth or social media that a particular eating style has helped.”

While both vegan and carnivore diets can meet certain needs, she warns against extremes. “As dietitians, we really do like the balanced approach. There is evidence to support that we need all the food groups.”

The Challenge of Sustainability

Doug shared his own experience with carnivore eating. He lost 20 kilos in three months but couldn’t sustain it. 

Angela agreed. “Carbohydrates are everywhere. They taste good and they’re in whole foods like fruits and vegetables,” she said. “The research doesn’t support extreme low-carb diets for long-term health.”

On the other hand, a plant-based diet has clear benefits.“A well-executed vegan diet supports gut health, hormones, and energy,” Angela noted.

Nutrients We Might Miss

Cutting out animal products can create nutrient gaps.“B12 is one of the nutrients you struggle to find alternatives for,” Angela explained. Eggs, she added, are a strong source of essential nutrients if included in the diet. For iron and zinc, legumes, nuts, seeds, and fortified grains can help. Regular blood checks and supplementation during key life stages, such as pregnancy, are important.

The Rise of Meat Alternatives

Supermarket shelves are filling with plant-based substitutes. But Angela urged caution. “Often these are ultra-processed foods, like Doritos would be,” she said. Instead, she recommends whole-food sources like tofu, tempeh, or homemade lentil burgers.

The Role of Meat and Fish

Angela highlighted the benefits of fish. “We should all be eating fish a couple of times a week,” she said. She also recommended lean poultry and grass-fed meat. Grass-fed beef contains more omega-3 fatty acids and less saturated fat than grain-fed beef. Lab-grown meat, she added, is a future option that may reduce environmental impact.

Packaged Foods on the Run

Busy lives often mean grabbing packaged meals. Angela suggested choosing freshly prepared options from local supermarkets rather than relying on frozen, highly processed foods. “Support local, small independent supermarkets,” she encouraged.

The Mediterranean Middle Ground

Angela believes the Mediterranean diet offers the best of both worlds. “It’s a really good fusion between a meat-based diet and a plant-based diet,” she said. With legumes, healthy oils, lean meats, eggs, and small amounts of dairy, it delivers balance and sustainability.

Oils That Matter

When it comes to oils, Angela is clear. “Look for cold-pressed extra virgin olive oil,” she said. Local oils, especially Australian brands, often meet higher standards.

Whether you lean towards a plant-based diet, prefer meat, or want a middle ground, balance remains key. Angela summed it up well: “You definitely can get the best of both worlds.”

Article supplied with thanks to Sonshine.

Feature image: Canva

Let’s talk about magnesium. This is a mineral that frequently finds its way into my prescriptions for people dealing with chronic pain and fatigue.

So why is this essential mineral high on my list of priorities? Let’s break it down.

The Role of Magnesium in Your Body
Magnesium is a vital mineral found in a variety of plant-based foods. It plays a role in over 300 enzyme reactions in the body, supporting:

• Energy production
• Muscle and nerve function
• Neurotransmitter pathways
• Protein synthesis
• Blood sugar regulation
• Heart health and blood pressure regulation
• Mood and stress response
• Sleep quality
• Bone health
• Immune system function
• DNA repair and synthesis
• Digestion

Unlike some other minerals, magnesium isn’t stored in the body, meaning you need a consistent supply from your diet. Stress increases your body’s need for magnesium because you use it up more quickly and excrete it faster.

Magnesium for Chronic Pain and Fatigue

1. Pain Reduction
   Magnesium blocks substance P, a hormone that amplifies pain perception. It also acts on NMDA receptors in the brain to reduce central sensitization, a key factor in conditions like fibromyalgia. Additionally, magnesium supports GABA production, a neurotransmitter that is involved in pain regulation.
2. Muscle Relaxation and Sleep Quality
   Many people with chronic pain also struggle with muscle tension, cramping, and poor sleep. Magnesium acts as a natural muscle relaxant and has been shown to improve sleep quality, which in turn supports better pain management and lower fatigue levels.
3. Anti-Inflammatory Effects
   Studies suggest that magnesium supplementation can lower inflammatory markers.
   People with low magnesium levels often show increased inflammation, which can worsen chronic pain.
4. Energy Support
   Magnesium plays a crucial role in mitochondrial function, where energy is produced. It also helps regulate blood sugar levels, preventing crashes that can contribute to fatigue.
5. Mood and Cognitive Function
   Many individuals with chronic conditions experience stress, anxiety, depression, and brain fog. Magnesium supports mental well-being by balancing neurotransmitters and promoting a more stable mood.

Signs of Magnesium Deficiency

• Anxiety and low mood
• Headaches
• Muscle cramps, twitches, or weakness
• Heart palpitations
• High or low blood pressure
• Fatigue
• Poor sleep
• Persistent low Vitamin D levels despite supplementation

Magnesium-Rich Foods

Including these foods in your diet can help maintain healthy magnesium levels:

• Nuts and seeds: Pumpkin seeds, chia seeds, almonds, cashews, peanuts, Brazil nuts
• Leafy greens: Spinach, kale
• Legumes: Black beans, edamame, kidney beans
• Proteins: Salmon, tofu
• Other sources: Avocado, bananas, figs, dark chocolate (85% or higher), amaranth

Choosing the Right Magnesium Supplement

Many of my clients have already tried magnesium supplements before coming to me, unsure if they worked. The truth is not all magnesium supplements are created equal and choosing the right form is essential.

Best Forms for Pain and Fatigue

• Magnesium glycinate – Great for relaxation, anxiety, and muscle pain
• Magnesium malate – Helpful for fibromyalgia and energy production
• Magnesium citrate – Ideal for those with constipation or high acidity
• Magnesium threonate – Best for brain fog, neurological symptoms, and sleep

Often a combination of several forms might by used to improve bioavailability and increase effectiveness.

Dosage & Quality Matter

The right dosage depends on deficiency symptoms, medications, stress levels, and diet. It’s also important to consider cofactors—other nutrients that help magnesium work effectively in the body.

Tip: Keep a pain and symptom diary to track improvements. When you’re in constant pain, it’s easy to overlook subtle changes.

Magnesium is Just One Piece of the Puzzle

While magnesium can be a game-changer for some, chronic pain and fatigue require a holistic approach. It’s best to consult a practitioner to ensure you’re getting the right supplements for your unique needs.

Article supplied with thanks to Kelli Kieselbach.

About the Author: Kelli Kieselbach is a Naturopath and Nutritionist with a passion for a holistic and natural approach to health and wellbeing. Kelli has a special interest in chronic fatigue and chronic pain disorders, and also works to educate Christian ministry leaders in self care and avoiding burnout.

Feature image: Photo by Nadine Primeau on Unsplash

Whether you’re hitting the gym daily or just staying active, choosing the right supplements can help your body perform at its best. Naturopath Mel breaks down the most popular fitness supplements and debunk some common myths along the way.

What Are People Taking?

When it comes to fitness supplements, Mel says protein is still the top pick. “Protein always,” she explains. “People want to get the best out of their workout, whether they’re building muscle or just staying active.”

Next on the list is creatine. “It’s fabulous,” Mel says. “We’re finding more and more benefits, especially for women’s health and fun fact: it’s found in breast milk!”

Other common supplements include:

• Branched Chain Amino Acids (BCAAs) for muscle recovery
• Magnesium and electrolytes for hydration
• Pre-workouts and fat burners (with caution)

Do You Really Need Supplements?

Mel says supplements aren’t just for bodybuilders. “We all need muscle,” she explains. “Supplements help your body perform better and recover faster.”

However, she warns against overusing pre-workout products, which often contain caffeine and stimulating herbs. “If you already deal with anxiety or are overstimulated, these can push your nervous system too far,” she says. “You might feel wired but tired.”

What About Fat Burners?

One ingredient Mel recommends for fat metabolism is acetyl l-carnitine, an amino acid that helps your body burn fat more efficiently. “It also supports fertility in both men and women,” she adds. “It’s a great all-rounder.”

Protein Needs

Mel suggests a rough guide of 1–1.5 grams of protein per kilo of body weight per day. “That sounds like a lot,” she says, “but when you break it down across meals and snacks, it’s manageable.”

For powders, quality matters. She recommends:

• Brown rice protein – “Easy on digestion.”
• Whey protein isolate – “Low in lactose and high in protein.”
• Collagen powders – “Great for bones, joints, and skin. About 90% protein.”

For those avoiding dairy, Mel says whey isolate is often tolerated, but watch for symptoms like bloating or gut issues. “If you react, try a different source like collagen or plant-based proteins,” she advises.

Post-Workout Refuel

Protein is most effective within 30–40 minutes after your workout. “You want those amino acids in your system to build lean muscle,” Mel explains.

If you can’t get to real food right away, powders offer a convenient option. “To get 30g of protein, you’d need about 100g of chicken breast or steak,” she says. “Not easy to prep right after the gym!”

Is Collagen as Good as Whey?

When it comes to muscle growth, whey still leads the pack. “Whey has higher levels of leucine,” Mel says. “That’s key for muscle synthesis.”

However, collagen has its perks. “It’s excellent for joints, skin, nails, and gut health,” she adds. “It supports recovery but not quite as much muscle growth.”

The Role of Creatine

Creatine does more than just make your muscles look bigger. “It helps with cellular energy production,” Mel explains. “It also aids recovery, reduces muscle fatigue, and supports brain function.”

It’s especially helpful for women in menopause. “We need to protect muscles and bones,” she says. “Creatine helps with that and mood too.”

How Much Should You Take?

Mel recommends starting with the dosage on the packet but reading labels carefully. “Watch for hidden sugars or artificial sweeteners like aspartame,” she says. “I use an unflavoured creatine and mix it with magnesium.”

Hydration is also crucial. “If you’re increasing protein, you must increase water intake,” she warns. “Otherwise, you could get constipated.”

Food First Supplements Second

Don’t forget about food sources. Mel gives examples like:

• Canned tuna (15g protein)
• Salmon (25–30g)
• Pulse pasta (20g in 100g)
• Lentils, tofu, eggs, and soy

“Two eggs give you 12g of protein,” she says. “Add a powder if needed to boost your intake at breakfast.”

Starting your day with enough protein can stop sugar cravings later. “You’ll feel fuller for longer and avoid that 3pm slump.”

What About Hydration?

If you’re sweating a lot, like FIFO workers or tradies, Mel recommends electrolytes. “Water might not be enough,” she says. “Try coconut water or low-sugar electrolyte mixes to retain hydration.”

Key minerals to watch:

• Magnesium – for muscle function
• Calcium – to support nerves and muscles
• Potassium – essential for hydration and cramp prevention

“Potassium helps fluid enter cells and supports muscle contractions,” Mel says. “It’s also useful for period pain and night-time cramps.”

Final thoughts? “Supplements are helpful but only if they’re right for your body,” Mel says. “Read labels, stay hydrated, and don’t overlook food.”

Article supplied with thanks to Sonshine.

Feature image: Canva