The Mineral You Need To Optimise Your Sleep


03 / APRIL / 2024

Studies have shown low levels of serum magnesium (magnesium in your blood) are associated with low quality sleep and insomnia

I’ve been saying this for years, and this article expands on the role magnesium plays in regulating our circadian rhythm.

If you’re struggling with your sleep, chances are your circadian rhythm is out of alignment and your cortisol and melatonin are out of sync. There’s a lot we can do to reset this, like sunshine exposure, adjusting caffeine timing, balancing blood sugar levels, blue light blocking glasses, dimming the lights at night etc…

But these things take time, it doesn't take just a week to throw your circadian rhythm off, so it can be a few weeks before things start to settle and regulate. Which we both know, when it comes to sleep, lying awake at night is not fun, you just want to sleep now. This is where magnesium comes in.


All in all, magnesium (especially when combined with B6), can be really supportive in supporting falling asleep, regular sleep patterns and calming the nervous system.

Here’s why this is something you need to know...

The more stressed you are, the more magnesium you use, and with your day to day stress you're burning through a lot more magnesium than you can get with food

Which is a contributing factor to not getting good quality sleep. If you’re stressed, you start to throw out your cortisol levels, reducing your melatonin production in the evening and this is what can often result in that ‘wired but tired’ feeling!

So you struggle to fall asleep, wind up waking up tired, feeling unrested and dragging your feet to get through the day, relying on caffeine for energy (which also depletes your magnesium). Not the best cocktail for us to feel optimal right?!

Magnesium helps you calm your nervous system, bringing down the cortisol and helps you shift into your parasympathetic state which then supports you in falling asleep.

It also helps prevent and soothe cramps, reduce sugar cravings and speed up recovery from training. All of which are even more beneficial at night time, am I right? Waking up to a calf cramp at 3am is excruciating. Not to mention when you sleep you are repairing and the magnesium helps optimise that.

Magnesium is responsible for over 300 different functions in the body, so getting enough daily will make a huge difference to not only your sleep, but energy as well.


Weekly wellness prescription: add ~300mg of magnesium (bis)glycinate to your evening routine. If you want a great quality brand, just DM me here and I can share with you the ones I love that are available in your country and watch your sleep improve tenfold!

Article: PMC6910806

With love,
Sheree xo


Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!


Grilled Chicken Roasted Vegetable Buddha Bowl


28 / FEBRUARY / 2024

Prep Time: 20 mins
Cook Time: 30 mins
Servings: 2


- 2 chicken breasts (~300g - 400g total)
- 1 cup quinoa, cooked
- 1 large courgette, sliced
- 1 red bell pepper/capsicum, sliced
- 1 red onion, sliced
- 2 tbsp. olive oil
- Salt and pepper to taste
- Fresh greens (lettuce or spinach)


  1. Preheat your oven to 200°C (400°F).
  2. Season the chicken breasts with salt and pepper on both sides.
  3. Heat a grill pan over medium-high heat. Once hot, add the chicken breasts and grill for about 6-8 minutes per side, or until cooked through and no longer pink in the middle. Remove from heat and let them rest for a few minutes before slicing.
  4. While the chicken is cooking, toss the sliced courgette, red bell pepper/capsicum, and red onion in 1 tablespoon of olive oil, salt, and pepper.
  5. Spread the vegetables out on a baking sheet lined with parchment paper and roast in the preheated oven for 20-25 minutes, or until tender and slightly caramelised, stirring halfway through.
  6. In the meantime, prepare the quinoa according to package instructions, if you haven't already done so.
  7. Once everything is ready, assemble your bowls by dividing the cooked quinoa, sliced grilled chicken, roasted vegetables, and fresh greens among four serving bowls.
  8. Drizzle the remaining tablespoon of olive oil over the bowls and season with additional salt and pepper, if desired.
  9. Serve immediately and enjoy your delicious and nutritious quinoa chicken bowls!


Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!


Sleepy Girl Mocktail Recipe


14 / FEBRUARY / 2024

Prep Time: 3 mins
Cook Time: 0 mins
Servings: 1


-  1 cup of tart cherry juice (or 2 tablespoons of concentrate + 250mL water)
-  ½ cup probiotic drink (I used @thewildfermentary, another option could be olipop or poppi)
-  300mg of magnesium bisglycinate
-  Ice cubes


  1. Mix all the ingredients together and drink 30 mins - 1 hour before bed


Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!


Should You Eat Meat For Health


07 / FEBRUARY / 2024

Have you ever considered that the key to a longer life might be as simple as the protein on your plate?

It’s one of the biggest things I focus on with my clients, not just in terms of the quantity, but the quality of their protein.


Surprising as it may sound, a recent Japanese study has shed light on the potential impact of protein intake on longevity.

In this study, 833 healthy adults in their late 80s were examined, and the findings were striking. Participants with the highest protein intake demonstrated a remarkable 56% reduced risk of death compared to those with the lowest protein intake. What's noteworthy is that individuals in the high protein group, averaging around 110g of protein daily, consumed twice as much animal protein as the low protein group, which averaged 64g daily.

The researchers concluded that animal protein seemed to have a greater reduction in risk of mortality when compared to plant protein. It suggests that animal and fish protein sources seem to have a protective element, especially at older ages.

Now, let's talk about the elephant in the room – animal protein. There's a prevalent misconception about the health implications of meat, especially red meat. But let me tell you, I couldn't disagree more.

Meat, encompassing poultry and fish, is an integral part of our diet. It provides essential amino acids and micronutrients. Our ancestors have been consuming it for centuries, and it plays a crucial role in supporting hormone balance.


I fundamentally believe that humans were designed to eat meat 🍖. Numerous studies have consistently shown that meat is a superior, more bioavailable source of protein compared to plants. It's easier for your body to digest, break down, and utilise.

Of course, the quality of the meat matters - so choosing organic, free range and antibiotic free where possible is going to make a huge difference.

And don't get me wrong, you absolutely need plants (aka veggies) in your diet. It's about balance. Let's dispel the myth and stop demonising meat. Embracing a balanced approach that includes high-quality meat can be a key to unlocking not just a satisfying meal but potentially a longer, healthier life.

Kurata, H., Meguro, S., Abe, Y., Sasaki, T., Asakura, K., Arai, Y., & Itoh, H. (2023). Dietary protein intake and all-cause mortality: results from The Kawasaki Aging and Wellbeing Project. BMC Geriatrics, 23(1). National Library of Medicine.


Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!


Cold/Flu/Viral Infection Protocol


24 / JANUARY / 2024

After being hit with yet another bout of c*vid last week (but managing to bounce back within a couple of days + avoid long VID this time)

I thought I'd share with you my go-to cold/flu/viral protocol, these are my non-negotiable tools + supplements to get you bouncing back to health in no time!


First off… FASTING. Fasting has a significant impact on promoting immune system homeostasis, enhancing mitochondrial health, and increasing stem cell production. One of the ways fasting does this is by encouraging the removal of damaged mitochondria (mitophagy), misfolded and foreign proteins, and damaged cells (autophagy). Completing a 2 day fast upon onset, or intermittent fasting periodically can fast track your healing.

Next supplementation + sunshine:

  1. Zinc plays a vital role in supporting the immune system in its fight against viruses, colds, and flus. It functions as a cofactor for many enzymes involved in various aspects of immune function. Zinc is crucial for the development and function of immune cells, including white blood cells that are responsible for recognizing and attacking invaders like viruses.

    Additionally, it helps regulate inflammation and acts as an antioxidant, protecting cells from damage. Zinc deficiency can impair the immune response, making the body more susceptible to infections. Ensuring an adequate intake of zinc through diet or supplements can contribute to a robust immune system, enhancing the body's ability to defend against illnesses caused by viruses and other pathogens.

    Recommendation: 75 - 100 mg/day from onset until symptoms disappear, zinc gluconate/glycinate is a highly available form

  2. Vitamin C is a key player acting as an antioxidant, it shields immune cells from damage caused by free radicals. Vitamin C is vital for the production and function of white blood cells, which are essential for fighting infections. It also enhances the activity of certain immune system proteins and helps regulate inflammation.

    Moreover, vitamin C promotes the integrity of the skin and mucous membranes, acting as a physical barrier against pathogens. A deficiency in vitamin C can weaken the immune response, making the body more susceptible to infections. By including sources of vitamin C in your diet, such as citrus fruits, berries, and leafy greens, you provide valuable support to your immune system, helping it stay strong and effective in warding off illnesses.

    Recommendation: take 1000mg orally 2-3 x daily at onset of symptoms.

  3. Vitamin D plays acts as a modulator, influencing the activity and responsiveness of immune cells. Vitamin D receptors are present on various immune cells, and when activated, these receptors help regulate immune responses. Adequate levels of vitamin D contribute to the production of antimicrobial peptides, which are substances that can destroy a broad range of viruses and bacteria.

    Moreover, vitamin D helps to maintain the integrity of the respiratory epithelial barrier, providing an additional defence against infections. A deficiency in vitamin D has been linked to an increased susceptibility to respiratory infections. Getting sufficient sunlight exposure and incorporating vitamin D-rich foods or supplements into your routine can optimise your vitamin D levels, supporting a robust immune system and reducing the risk of infections.

    Recommended 4000 - 5000 IU daily upon onset of symptoms + 30 minutes of midday sunshine at least 3 x week

  4. Magnesium is involved in the activation of immune cells and helps regulate their function. Magnesium is essential for the production of energy within cells, and this energy is crucial for the proper functioning of immune cells during an immune response. Additionally, magnesium has anti-inflammatory properties, helping to balance the immune system's activity. It contributes to the maintenance of the body's overall health, which indirectly supports immune function.

    High bioavailability forms such as magnesium glycinate and L-threonate are often best tolerated and can increase the magnesium in the red blood cells to support healing. Recommended ~300 - 400mg daily (always), and especially upon onset of symptoms.


There's a more detailed version with a few extra supplements, recommendations + medications as a full protocol going inside of my CWC membership next month.

If you want to have access to my most effective protocols and resources, you're going to want to be in there! Click here for more info!

*Please note this is not to replace medical advice


Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!


Top 10 Podcast Episodes Of 2023


10 / JANUARY / 2024

For all things health, personal development and business

It’s been a very exciting year in the world of podcasting, and a huge part of that is because I finally launched my baby off the ground - The Wild & Well Collective

I joined forces with my dear friend Christa Elza (an incredible functional medicine nutritionist with a background in being a nurse practitioner) to bring you episodes every single week on how to live a big life wildly well!

This podcast is really about YOU, the beautiful community of souls that I am blessed to have in my sphere, and providing you with all the latest tools, tips, tricks and insights to help you feel empowered with your health.

On top of that, I did my own listening this year and surprisingly shopped around. There are a few new favourite podcast shows on my list now as a number of other epic humans decided to launch their podcasts too. Including Kimberley Haworth - Beauty and The Biz, Alyssa Nobriga - Healing Human Potential, and Mel Robbins - The Mel Robbins Podcast.

So as per usual, I have collected a variety of my favourite episodes that I have personally listened to and loved this year, along with a little synopsis for you. I hope you enjoy (and be sure to go rate, follow and share the Wild & Well Collective with your family and friends too).


1. Joe Rogan Experience - Gary Brecka + Joe Rogan - take blurb from newsletter
I am absolutely obsessed with this podcast episode! As you know, I am really into biohacking. Gary Brecka is one of the leading experts in this field and in this episode he talks about some of the key things that I have been sharing with my clients for years. Particularly around cortisone vs PRP injections, the importance of folate and methylated folate in the diet, grounding, breathwork, saunas and so much more! I know it's quite a long episode but I cannot recommend you diving into it enough. There is just so much wisdom and you may want to get out your notepads because this one is epic!

2. Wild + Well Collective - Unlocking Human Potential: Navigating the Biohacking Landscape
In this episode, we delve into the exciting world of biohacking, exploring the diverse realms it encompasses. Four key topics take the stage: intermittent fasting, breathwork, circadian rhythm, and the transformative power of cold dips and saunas. Our conversation sheds light on the nuances of biohacking, emphasising the importance of individuality in choosing these practices and how you can harness them to optimise your health and mental clarity. If you’re looking for healthy habits to bring in the new year, this is your episode.

3. Beauty + The Biz - ft. me
I had the pleasure of being featured on a podcast episode with Kimberley Haworth where we discussed all things GUT HEALTH. This is a real behind the scenes dive into Kimberley's health journey, how she views her kids' health and how you can support your body to support your business. This episode was led by questions from the audience and included discussions around optimal health levels, how to speak to kids about health, how your business is affected by health and cycle syncing.

4. Healing Human Potential - Alyssa Nobriga + Mark Hyman
Alyssa is an incredible mentor of mine that I had the privilege of learning from for over 4 years in the holistic life coaching space. In this episode, Alyssa and Dr. Mark Hyman combine the understanding of not only functional medicine but how that applies to functional psychology and the inner workings of our minds. They discuss how we can actually heal both our bodies and minds by reducing inflammation in both. Also to help us heal chronic diseases in a variety of ways - covering everything from biohacking, the latest and greatest innovations in this space and how you can support your body in detoxing in the simplest of ways so you can start feeling better in as little as 2-3 days! Dr. Mark Hyman also shares some of the new and upcoming techniques that are currently being trialled and tested. He reiterates one of my favourite points that I always share with my clients… You are the centre of your health care system and whilst traditional medicine might be taking a long time to catch up to what we now see and operate from in the functional medicine space, the ability for you to be the centre point of your own health and take control really is at your fingertips. I love this empowering podcast episode for that exact reason! Definitely worth a listen, maybe even a couple of times through! Both Alyssa and Dr. Mark Hyman have an incredible wealth of knowledge in their fields. I cannot recommend his books and resources or diving into this podcast enough!

5. School of Greatness - Control Your Mind in Minutes & Attract the Future You Desire w/Joe Dispenza
Two of my favourite authors and speakers team up for this episode all about the powerful impact your mind can have on your life (and how to master your mind so you are in control of your reality). Dr Joe Dipsenza and Howes talk about one of my favourite practices (gratitude) and how this is one of the most crucial ways to shift your thoughts, as well as all the research that Dr. Dispenza is involved in that act as incredibly supportive evidence. They also explore how we can limit ourselves by staying trapped in our past and what to do to break through this… and so much more! Enjoy!

6. BossBabe Podcast - Living From Overflow vs Overwhelm, Tapping into Your Inner Power + Rediscovering Your True Identity with Alexi Panos
Breaking societal norms, nervous system regulation, balancing masculine feminine energy in yourself and relationships, honouring your body as an entrepreneur, and being the creator of your own life were the key learnings and messages I got from this episode. I adore both of these women as absolute leaders in this space, and it was a conversation that truly, deeply, resonated with my soul on every level. If you are a mumma or mumma to be, or wish to be one day, I highly recommend listening to this with that lense on too.

7. ON Purpose - Dr. Will Cole ON: Why Gut Health is Impacting Your Brain Health & How to Stop Inflammation in Your Body
I love these two humans and hearing them together is epic, this is super informative and valuable especially with the rise of mental health issues. Your gut is your second brain, and they are made of the same tissue, we need to be looking after both!

8. The Mel Robbins Podcast - The Science of Your Gut: 3 Easy Steps to Reduce Bloating, Improve Digestion, and Feel Better Today
In this episode, Mel & Dr. Amy Shah dive into one of the biggest complaints that I hear on a daily basis… BLOATING. Dr.Shah provides insights on how to differentiate between bloating and weight gain as well as some of the key symptomatology that you may be unaware of that is actually linked to bloating and water retention. A lot of the time we think gas is causing the distention in our stomach when in reality, it can be driven by a number of things such as an unhealthy gut microbiome or hormonal imbalances which are not always driven by food. This episode is super interesting as Mel shares some personal stories (I love her relatability!) and they also breakdown a 5 day reset option to help you support your body from ditching the bloating for good!

9. Period Party - The Spiritual and Emotional Root Causes of Reproductive Health Issues with Katie Beecher
Such an interesting conversation happening between Nicole Jardim and Katie Beecher looking from an angle that is whilst becoming more common, not often the first approach to healing menstrual and reproductive issues. They talk about everything from chakras and intuition to awkward and awful puberty experiences. Definitely one of my favourite episodes of period party as it combines the two worlds of well-being I love so much - the woo and the science.

10. Wild & Well Collective - Empowered Health Unveiled: Navigating Holistic Wellness
Our first episode dives into my own personal journey, starting with a celiac disease diagnosis in childhood, leading to struggles with eating disorders and body image issues, and ultimately guiding me towards holistic health. This intimate interview really leaves no holes barred, I get open, honest and very vulnerable in this, and hope it truly serves you at whatever stage of your journey you are going through.


Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!


10 Lessons From 2023


27 / DECEMBER / 2023

Truths and stories from the heart, with the hopes it helps in your healing


1. It is safe and okay to receive
Okay, for this one I could dedicate a whole blog of its own - and I might - but this personally was the biggest lesson for the entire year, and one that reprogrammed conditioning I had had my entire life (but I will save that part of the story for another day).

I personally find it far easier to give than to receive - recovering people pleaser here, and it was how I was raised. I find it waaaaaay easier to put myself out, to take things on the chin, to burn myself out and give everything of myself to someone or something, than I do to say thank you and receive.

But this year, that got completely flipped on its head.

I had friends offer me a room in their flat, support me and ensure I was never alone, I had my mum who knew my dream was to come travel to the US for 3 months and visit all my friends gift me the money for my flights and some expenses and said ‘just go’ (and I did).

I had friends (many whom I had never met in person) welcome me into their homes, drive me everywhere, pick me up from the airport, share family meals with me, had their husbands cooked meals for us and cooked me meals themselves, take me to their children’s sports games, share their wardrobes, pull cards with me, buy me special gluten free treats, treat me to sauna sessions, hotel rooms, support me in my business, take me into their workspaces, take time off work, share resources and insights, gift me everything from skincare to clothing and hold space for me to share, be seen and heard and just be authentically me.

I know I haven’t even covered the true extent of what I have received, because a lot of what is listed is external, when in essence the biggest gifts they gave me was to be able to say thank you, and accept their generosity. To feel their love and feel welcomed beyond words.

Being able to receive this, has shown me that there are not only others out there that give with such a loving open heart, but that it is safe and okay to be the one on the receiving end. See the capacity we have as humanity to be the change we want to see, to be love, to spread love, to give love with no expectations for it to be returned.

What a gift that really is.

2. You cannot rush the Universe
For the longest time, I had wanted to come to the USA to meet the number of friends and coaches I had connected with virtually. In fact I missed out on about 5 opportunities to do so over the past 4 years for various reasons, and at the time, not being able to go felt like the worst punishment in the world (there were many tears shed), because I just felt like this was where I was meant to be. This was where my tribe was, but no matter how much I tried to force it, it never seemed to work out and I accepted the reality with bitterness and resentment.

However, as I sat on the plane I just boarded to Chicago I was overcome with this realisation that it was never meant to happen any other way. If I had’ve gone then, I would never be having this exact experience right now. WIth this level of excitement, these exact opportunities and moments, with this level of confidence, courage, experience and trust in life. Which I believe is what the Universe was waiting for.

Sometimes we cannot see it at the time, but we aren’t yet ready to do the things we think we want to do. We are being either divinely guided or protected and that is why we cannot rush things that are meant for us, and nothing that is meant for us will ever truly pass us. It just might not happen in the timing you thought or were hoping that it would, and that is okay, because sometimes (jk… all the time), it is going to work out even better than you could’ve possibly imagined.

3. Let go of expectations + control (aka trust)
Boooooy was this a tough one. I actually laughed at myself whilst writing this one. Because I had told myself the story that coming over to the US was the first time in my life I had no plans or expectations, and I was just going to trust life and go with the flow (hahahahaha…. nope).

Whilst it was true I didn’t really have a plan, I just knew my intentions, I clearly had expectations, because when they weren’t met I felt the disappointment boil up and spill over like an unwatched pot.

Now this is okay, I sat with the emotions that came up and allowed myself to cry, allowed myself to judge, allowed myself to simply be disappointed and share that disappointment with close friends and family if I felt like I needed to vent.

But where the real learning happened, was in the realisation that I cannot control life, I cannot control other people (and don’t get me wrong, I’m not controlling consciously or in a manipulative way), when I say control it’s my need to feel safe and therefore make plans and have plans and have everything done ‘right’ because when you’ve done everything ‘right’ you can’t be wrong, and that means I won’t get in trouble - inner child speaking here.

The truth is, no matter how hard we try to grip onto something or someone, we have no real control over them. In reality, all we can control is how we show up, react and behave in any given situation. All we can control is our role in our life and that comes down to taking personal responsibility for our actions.

For me, realising that I cannot control if the people I am with don’t wanna do the same things I wanna do, and they want to leave somewhere early, or they aren’t fussed if they are running late, or they don’t have the same interests, beliefs, values, or views that I do. In fact, that is all fine, there is no judgement here.

But I had the unconscious misunderstanding and misconception (probably because most of my life I have had freedom in my schedule, and been surrounded by the same people and in the same town that I have always grown up with), that I could ‘go with the flow’ - as long as the flow was in the direction I wanted it to be in.

Whilst things weren’t working out for me the way I had anticipated - primarily from a business perspective, but also in other areas of my life, it was the perfect time to reflect and adjust my attitude around expectations. Lean into trusting life more. Accepting that these situations are out of my control, and there is literally nothing I can do to change them, so I can either embrace them, or put myself into unnecessary turmoil over them, and the latter really wasn’t working out, so something had to change. It was time to lean in and trust life.

4. You are stardust
I recently went to see Wish - the new animated Disney movie - and of course I cried. But the beautiful essence and message of this movie (I promise it’s not really a spoiler), is that we are all stardust.

What on earth kinda woo woo sh*t am I talking about now? Well, you see we are all made of the same light, the same goodness, all connected divinely on this beautiful planet we call home, and all interlinked in our spirit. Whilst we may share different beliefs in how this all works, the take home message for me, was to come home to the magic that is in YOU. The beauty that is in YOU. The feeling, the wish, the gifts you hold in YOUR heart.

That is what makes you special, and it is what makes us all special and when we can lead with that stardust, that sprinkle of light, we can see our own worth, the beauty and love in others and look upon each other with even more love and compassion… this is what will help uplift humanity, this is what will change the world. Seeing that you hold a light within you and have something special to offer this world is a true lesson I hope every single one of us can learn.

5. Repeating the same thing over and over is the definition of insanity
Einstein was right. ‘Insanity is doing the same thing over and over again and expecting different results.’

Oh hi, it’s me again… you know that annoying problem that just won’t seem to go away. Even though you’ve tried ignoring it, or maybe like me, you’ve said ‘I know, I know, I know’ but not actually done anything about making a change.

Well this was me, massively in one aspect of my business. I kept repeating the same mistake and yet wondering why I wasn’t seeing the results I wanted (and kept complaining about it), when in reality I wasn’t doing anything different to truly see change or results.

The same thing can be applied to your health, one of my clients kept complaining to me that she wasn’t losing weight, she was eating healthy, exercising regularly, but nothing was shifting. Then I pointed out to her that she was going to have to actually do something different. Her hormones were fine, gut was in good shape, but her metabolism needed some love.

What she actually needed to do was look at just how much she was eating, because despite choosing the healthy snacks and making healthy dinners, she was adding everything ‘healthy’ under the sun and actually over consuming. Don’t get me wrong, the salads she was making were super nourishing, but you don’t need cashew nuts, pumpkin seeds, flaxseed oil, hemp seeds and all the veggies in there for dinner, not unless you’re forgoing the carbs, and even then… It's about balance.

When we finally got her to shift her thinking away from more is more, and over-riding her hunger cues (actually stopping eating when she was 80% full), and got her into doing more than yoga - aka added in some much needed strength training a few times a week, the weight really started shifting.

It was the same for me and my business, when I got out of my rut, looked at things from a birds eye view, I really started to see changes, because I was putting my attention on what actually moved the needle. Are you focused on the needle movers you need to achieve your goals?

6. You don’t need to be perfect
My goodness, this I believe is a lesson I will always be learning, as it continues to show up in new and different ways in my life. From my content, to how I communicate, to how I show up and present myself. This pressure to be perfect, to be the good girl, to hold myself in the ‘correct manner’ that is professional, respectable, acceptable to society - whatever the f*ck that is.

Yup… I said f*ck, and I f*cken meant it hahaha.

The days of sugar coating sh*t and putting on a mask are over, and to be honest, everyone I know and speak to have had enough of the perfectionism and highlight reel, the facade, the mask that plagues us day to day. Which is why this year, and particularly the last 6 months have really been about letting go of perfectionism and stepping into expressing my most authentic version of myself. And sorry mum, but she swears.

Whilst I do believe that there is a time and place for everything, and there is a difference between how you can show up at work in the corporate world and in your personal life, you certainly wouldn’t want to catch a teacher swearing at her students. For me, my life’s work is intertwined with my brand, and although I don’t have the potty mouth of a sailor, I do swear from time to time, it’s a form of self-expression and there have actually been studies to support people who swear are healthier (but I digress, this isn’t the point).

All of this to say, you are going to be far happier, and as a result far healthier, if you stop trying to show up as the person you think people want you to be, and actually be yourself. Those who don’t like it won’t stick around, but do you really want to be surrounded by people who aren’t going to love you for the real you?

I cannot tell you how many times I’ve been told I’m too much… honestly, too much for what? Too much for who? Honey, it’s your ego that can’t handle me showing up, sharing my truth, my voice, being bold, unapologetic, owning my confidence.

Showing up in this way has really allowed me to break away from the story’s in my mind that I was never enough (ironic isn’t it - the juxtaposition between the two). Sheree isn’t perfect, Sheree swears, Sheree laughs loudly and takes up space in the room, Sheree is f*cken emotional, she loves hard, cares deeply and is fiercely loyal and an absolute nerd, and all parts of her are welcome.

And you know what, the people I have around me now all see me and value me for that, my whole self. Because I am still respectful, trustworthy and kind, but you see none are mutually exclusive. So if you were looking for a permission slip… this is it. Go out there and be your f*cken self, and watch your tribe surround you!

7. Watch the stories in your head - they are just stories
Boooooy did this one used to get me into trouble a lot. Assumptions was the name of the game. Not consciously, really, just conditioning - that’s when past experiences shape your perception of reality.
The amount of times I have actually saved myself a lot of pain and heartache this year because I started questioning my thoughts - is this true? Can I actually know that is what they/that meant? Or am I jumping to conclusions?

Don’t get me wrong, I still fall into this trap from time to time, but I am far more self-aware. To the point I even laugh at some of the stories and assumptions I come up with now. And to speak to my previous lesson, if I am not sure about what is really going on, then I just ask… no more of this beating around the bush, people pleasing BS - it’s done wonders for my communication skills.

Take this for-instance, I had just re-enrolled my client at VIP level, and we were in a new container and experience together. It hadn’t even been a month and I got a notification from paypal saying ‘Sharon (let’s just call her that), has cancelled her payment plan.’

Instantly, my heart sank, mind racing - omg what did I do wrong, is she not enjoying our work together, have I not been providing enough support, does she not like me anymore, has she found another coach - ever been in one of those spirals?

Well, I did. And then I caught myself, and thought… I actually have no idea why she cancelled. It could’ve been an accident, or a technical issue, she may need to change her cards, this could have nothing to do with your coaching or even her experience, and you know what? I felt a wave of relief wash over me.

I sent her a voice note, checking in, asking if she was okay and saying I had noticed her payments had cancelled. Respecting her decision, and being curious about receiving feedback. Can you guess what her response was?

She came back laughing, saying she never cancelled it at all, and didn’t want to either, turns out a week later paypal emailed saying it was some mix up on their end. So you can see how silly and over-reactive we can be when we are jumping to conclusions, or making assumptions or buying into the stories in our mind, that are just that - stories.

8. It’s okay to be alone
As you may know… this year involved a break up for me and for the first time in almost 9 years, I found myself alone (although… you are never really alone, but that’s a story for another time - and not a creepy one, I’m talking about the universe haha)

Although I am an introverted extrovert, and love my alone time, I found myself feeling really alone. It’s very different coming home to a flat of people you love, vs someone who loves you and greets you with affection and attention. And I found myself craving this deeply, needing it to get through. And whilst it’s a different time going through a break up, to your normal day to day, I realised this need to be in company all the time, was my unconscious attempt to not deal with my real feelings.

The stories that came up about this were hilarious too… like how uncool I was to be sitting at home alone watching a movie by myself on a weeknight. I mean, come on, that is normal and I actually loved doing this when I was in a relationship, but it is funny how our perception changes when our circumstances do too.

I soon realised that it was actually really important for me to be alone. To process my day, or whatever I was going through, and to get to know myself better. If I am always too busy filling up everyone else's cup, I was going to burn out and I know how much that sucks. So I got comfortable being uncomfortable and learnt that being alone didn’t mean I wasn’t loved, or unwanted, it became a choice and something to look forward to.

9. Fail, fail and fail some more, just never quit
If you’re anything like me, the word fail really doesn’t sit right in your body. I cannot count how many times a little voice in my head told me I was a failure this year, but I never let it win. Because no matter how many times life knocked me down, I got back up again.

I also learnt to embrace my failures, because without them I wouldn’t have learnt the lessons I did, the lessons I needed to have the success, the lessons that would serve me for years to come. Furthermore, I learnt that there is never really a true failure if you don’t quit.

In my opinion, the only time I would’ve truly failed is if I got knocked down and never got back up again, but I didn’t. I took it in my stride, as we all do, every day, and kept showing up for myself, and my goals.

The truth is, no one is going to do the work for you, and no one is going to want you to achieve your dreams more than you, so if you don’t show up for yourself, who is? A life full of ups and downs is beyond natural, and in fact it paves the path to success. Just remember a winner never quits and a quitter never wins. You got this!

10. Spend more time where your soul feels like it’s at home
Sunsets and sunrises, oceans and mountains, greenery and palm trees, valleys, high rises and rooftops… Where is your soul calling you? Where does your soul feel most at home.

For me it is the fresh air and being able to see or be by the ocean. It is also all of the aforementioned places because I love being surrounded by nature, but at the same time in the feeling of a big city vibe. I need to be somewhere that feels expansive and all of those things give me that.

When I feel the most trapped is when I am stuck in a house or office space where there is no fresh air coming in, no earth to ground my feet on and no sun shining in. I spent so many mornings before I left for the states going for a walk along the beach, feet in the sand and surrounded by tall oak trees, watching a lot of sunrises. But when I was in the US, I found myself almost landlocked, and despite the palm trees (yes, everytime I saw them I was excited like a teenage girl - they really do light my soul up) and sunset, I did struggle not being by the ocean.

Yet every time I was by a big body of water, it was literally like I could hear my heart sing. I couldn’t wipe the smile off my face. It was the most beautiful reminder that this life is so precious, and our environment can really have an effect on our mental and physical health. For some it is the sunny skies and ocean breeze, for others it’s the mountain tops and snowfall. There is no right or wrong.

So my advice to you is to spend more time in places that you love, with the people that you love, feel grounded and connected to the beautiful earth we live on and watch more sunsets than netflix, you’ll be amazed at just how much your life and love for life changes if you just follow that calling in your soul!


If you made it this far, then I express my sincere gratitude to you and hope that these lessons help you in some way moving into 2024. Sending you an abundance of love and light.

Happy New Year <3

Sheree xo


Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!


Top 10 Books Of 2023

TOP 10 BOOKS OF 2023!

20 / DECEMBER / 2023

For all things health, personal development and business

It is here! My annual favourite books compilation, the 2023 edition!

I’m not going to lie, this year I set out being overly ambitious of what I was going to read - I had set up a spreadsheet and everything and there were 52 books on that list (and if you know me, spreadsheets really aren’t my thing at all so this was impressive).

However, as the story goes, I definitely didn’t make it through all 52, and swapped in and out a number of different ones as they popped up. I also learnt more about myself as a reader this year, and that is that I love to have about 5 - 7 books on the go at anytime.

Now, I know that sounds crazy to some, but for me this was helpful to acknowledge and accept about myself because there were often times I was craving reading something more specific or wasn’t in the mood for one of the heavier books I was reading, this gave me the freedom to drop in to what I needed most.

Every month I send out a book recommendation or two that I have personally loved, related to personal development, health, wellness, hormones, gut health, spirituality and sometimes business in my newsletter…(and if you aren’t getting that be sure to click here)

But I also know how easy it can be to forget to take note of them and wish you had, so I have compiled my top 10 in one place for you to come back to time and time again for motivation, inspiration and of course education!

Be sure to bookmark this blog for future reference, and feel free to pop into the comments the books you’ve loved this year! I hope you enjoy!


In no particular order other than how they popped into my mind

1. The Seven Spiritual Laws of Success - Deepak Chopra
Deepak Chopra is one of the Godfathers of all things spiritual well-being (IMO), and although this book is short and sweet, it was a lovely practice to read one of the laws per day and then be conscientious about how I was applying it. I would then reflect the next day on the previous one I had read and see how well I had carried out the mindfulness of said law. I have to say one of my favourites was ‘Applying the Law of Least Effort’ , a beautiful reminder to practise acceptance, responsibility and defenselessness - this moment is as it should be.

2. Boundless - Ben Greenfield
If you want a Bible in Biohacking, this book is everything!! I have loved Greenfield and his work for years, he is a leader in biohacking space and this book is filled with the latest and greatest tips to support you in every way possible to lead a life of optimal health.

Not going to lie to you… this book is HUUUUUUMMMOUNGOUS!!! I’m taking 1400+ pages long (and my kindle font is not set to large). So I actually haven’t got through all of it yet, but the chapters I have devoured, I have actually devoured over and over to ensure I am applying them to myself and my clients. One of my favourite pieces was where he helped me justify why I don’t watch scary movies… No spoilers here, I’ll let you find out inside.

3. Men Are From Mars , Women Are From Venus - John Gray
Okay ladies, gents, if you wanna truly understand your significant other, or the species you are planning on partnering up with, or even yourself, I cannot recommend this book enough.

Whilst I know it is a relationship based book, to think that our health isn’t affected by those around us (particularly if we do have a partner), then you’ve got another thing coming - I cannot tell you how much my health improved after ending a relationship that was harmful for my health.

However, I was in a relationship when I was reading this book and seeing just how much I was treating my man like one of the girls, expecting him to react the same, communicate the same was really eye opening, and I learnt methods for me to actually change this to support our relationship.

4. The Spiritual CEO - Jacqui Sive
I adore Jacqui! She is such a powerhouse in this space, weaving the inner work, with spirituality and entrepreneurship, so it’s been amazing to see her book come to life. I always say, if you want to experience personal growth, start a business, and Jacqui talks to this right at the start. So for all my fellow boss babes, this book I can tell you right now is a MUST READ!!

This book was full of wonderful reminders, blunt insights (in a great way) and really tangible tools for anyone entrepreneurial, but especially if you are in the coaching world. One of my personal biggest takeaways was the reminder to really reprogram the beliefs I was telling myself about my business - I have done so much work on personal development and worth, but was not conscious of how many ways I was putting down my efforts in my business until this timely reminder.

5. Embody Your Worth - Amanda Wallingsford
I got the hard copy of this book hand delivered to me today in person by the author, a dear friend of mine that I got to meet here in Texas. I’ve known Amanda for over 2 years now, and she is a master of her craft so I cannot wait to dive into this book and share all the beautiful and valuable insights with you! If you want to grab your own copy or learn more, you can check it out here!

I was highly touched by Amanda’s story. Even though I’ve known her for some time on a personal level, hearing the personal transformation was super inspiring and makes the tools she’s sharing carry even more weight. Amanda has a gift of making the complexities of therapeutic coaching and personal development work around your worth very simple and easy to apply. She uses personal stories which I learnt a great deal from, and breaks down her strategies into bite-sized chunks for you to work through.

6. One Million Followers - Brendan Kane
This one's for my boss babe business owners! After working with big names + brands like Taylor Swift, Rihanna and MTV, he decided to apply all his learning to his own brand and grew to One Million Followers in 30 days!

Kane shares some epic learnings about how to truly market yourself to impact, create a brand people love, and can truly feel connected with. I won’t give too much away, but he really does tell all in this book and I have been applying it piece by piece and I’m excited to see the results unfold. Not because I just want a million followers for the sake of it, but because I know I am here to serve millions of women!

7. Human Design - Jenna Zoe
Absolutely OBSESSED!! If you haven’t heard of human design before, this is your sign that you need to! The way I look at it is it’s like horoscopes + natal charts meets personality tests. Understanding your human design is a powerful way to optimise your energy, communication, work-life balance, and understand the unique gifts you bring to this world.

I’m by no means an expert in this subject, but I really wanted to learn more about it and how to apply it and this book does just that. Jenna Zoe is the founder of where I strongly recommend you go to grab your free human design chart, and then if you want to learn more, this book is the easiest way to do so! I’ve got all my family and friends into it too!

8. Skinformation - Terri Vinson
I am obsessed with this book! I learnt so much in the first few chapters alone. It’s a really great read if you want to learn more about how to have clear skin and understand the benefits of different products to support your skin health. It covers everything from ageing to clearing acne.

Vinson, has such an in-depth understanding of not just the ingredients in the products you should/could be using for glowing, radiant skin, but also the inner workings of beauty - aka achieving the ultimate skin glow up from the inside out!

9. Gut Feelings - Will Cole
This book is all about the gut-brain access connection, the state of our microbiome health to our overall health and well-being, how our microbiome affects all areas of our life. It also powerfully links how you feel with your gut health - we’re talking trauma, shame and mood swings and how that all links to gut inflammation and gut issues. This book really combines the depth of work I do with my clients, where you focus on far more than just the physical, so needless to say it’s an absolute must read if you’re looking to heal on a deeper inner level, physically, mentally and emotionally.

10. 8 Rules of Love - Jay Shetty
Well… this entire year has been a real lesson in love for me, and it was interesting reading part of this book at the beginning of the year (whilst in a relationship) and then picking it up at the end of year and bringing it to completion in a completely different place in my life.

I just adore Jay Shetty and all he brings into this world, he is a grounding energy that I believe we all could do with having a little more on, and his views on love, experiences in relationships and tips on self-love and communication is what I believe personally really require mastery before we can really experience love on a level we deserve and give love at the depth we want to give. Shetty talks about these beautifully and ways to improve all aspects of love and relationships in your life.


A Court of Thorns and Roses - Sarah J. Maas
For all my fiction readers out there, this one you’ve probably already heard about! This is the first in a series of five books and it has gone rather viral over the internet this year - an absolute TikTok phenomenon.

It’s very mystical, coven, witchy type vibes, and I have to say I loved it. I’m currently in the second book of the series, and it did take me a fair few chapters to really get my head around it all, but once I did, I found it really hard to put down. If you’re a sucker for a good romance, and being transported to another realm, then this is a must read.

Happy Reading!

Yours in Health,
Sheree xo


Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!


8 Things You Need To Know About Progesterone


6 / DECEMBER / 2023

The most common hormone imbalance I see… is a progesterone deficiency!

Let's talk about progesterone – estrogen's lesser-known cousin, who just doesn't get much of the spotlight 👇🏻

So many women have come to me with progesterone-related symptoms (often confusing them for high estrogen levels). It's a story I hear time and again. And I absolutely HATE that doctors hand out hormones to "fix" progesterone problems. I mean, can a synthetic solution really provide genuine balance?

I hate to be the one to break it to you, but hell no! 🙅🏼‍♀️

What stings even more is that most of my clients come to me BECAUSE they were put on a course of synthetic hormones, like birth control or HRT, and it backfired completely, leading to more problems, more pain, and more frustration 😫 What your doctor won't tell you is that progesterone imbalances can be managed naturally AND effortlessly!


1. Helps us use body fat for fuel
It supports your body’s natural ability to convert stored fat to energy, firing up your metabolism and helping your body maintain a healthy weight.

2. Natural mood booster and anti-depressant
It has mood-stabilising effects, acts as a natural anti-depressant, and reduces feelings of irritability and anxiety, especially before and during your period!

3. Restores and improves libido
It is a key hormone for arousal, and therefore it can contribute to improved sexual desire when your hormone levels are well-balanced.

4. Supports optimal metabolic (thyroid) function
It supports thyroid health and function, as well as your metabolism and energy levels, by increasing thyroid hormone production and facilitating the usage of body fat as energy.

5. Reduces puffiness and that ‘fluffy’ feeling
It has diuretic properties that aid in reducing fluid retention, helping your body flus out toxins and excess water. FYI, this means less swelling, puffiness, and bloating!

6. Helps reduce painful periods & improve fertility
It helps stabilise the uterine lining after ovulation, boosting fertility by creating the right environment for implantation. Plus, improved hormonal balance leads to more regular and less painful periods.

7. Eases breast tenderness
It helps stabilise any swelling and breast sensitivity that might occur, which alleviates breast tenderness and discomfort.

8. Promotes new bone growth
Its interaction with other hormones helps to improve bone health and encourages the development of new bone tissue which supports skeletal strength


Often times, the most common culprits of progesterone problems are:

✦ Chronic stress
✦ Poor sleep patterns
✦ Nutrient deficiencies
✦ Way too much exercise
✦ Insulin resistance
✦ Estrogen dominance
✦ Thyroid dysfunction
✦ Inflammation
✦ Adrenal issues

Ultimately, you're either not ovulating or the quality of ovulation is poor.

What you need to do:

✨ Cultivate a healthy lifestyle that works for you AND is sustainable (I can help you with this!)
🥗 Focus on a nutrient-rich, well balanced diet filled with whole-foods (without restricting the foods you love, of course)
🧠 Manage stress levels through relaxation techniques like breathwork, meditation, and gentle exercise
💤 Fix your sleep! Seriously.
💫 Support progesterone levels through eating enough, especially during your luteal phase

Are you ready to regain balance with your hormones? Book a call here and let’s chat. 💖


Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!


5 Easy Ways To Increase Your Energy Instantly


15 / NOVEMBER / 2023

Do you find yourself in need of an energy boost? Contrary to popular belief, the solution isn't found in an extra cup of coffee or squeezing in more hours of sleep. I'm about to share a secret with you—consider it your personal energy reset button. These simple swaps can help you regulate your nervous system and restore vitality in a way that aligns with your well-being.


🔌Unplug + Reconnect: swap your morning scrolling for 10 minutes of journaling
Step away from the constant hum of screens and carve out a quiet space to reconnect with yourself. A few minutes of deep breathing or mindful reflection can work wonders.

That first hour of waking is essential to setting yourself up for an amazing day, and if you jump into comparison, low energy content that most of our feeds are filled with, you instantly program your brain to operate from that state for the rest of the day.

Journaling on the other hand, will give you a chance to check in and connect with yourself, set intentions for the day, and go inward. So often we are looking outward, it’s the perfect opportunity to optimise your productivity and not open a million thoughts or tabs in your brain to start the day.

The modern world may be digital, but your vitality is analog—take time to unplug and recharge.

🍳 Fuel Your Body: swap intermittent fasting for a high protein breakfast
Think of food as fuel for your body. Kickstart your metabolism and set the tone for the day by having a nutritious breakfast. This simple act provides consistent, stable energy that will sustain you throughout the day. Remember, what you eat plays a crucial role in how you feel.

Aaaaaannd…. as women, it is vital that we don’t skimp on breakfast, this will drive up your cortisol levels, dysregulating your nervous system and your hormones. Do yourself a favour and add a scoop of protein to your smoothie, or have some eggs + bacon to get you energised and thriving!

🌿 Nature’s Remedy: swap another cup of coffee for 5 minutes of sunshine
There's something inherently rejuvenating about spending time outdoors. Nature has a magical way of restoring your energy. Feel the warmth of the sun on your skin, breathe in the fresh air, and ground yourself. It's a holistic remedy available to us all.

It’s amazing how stuffy our brain can feel when we are trapped in the heating or AC. The fresh air is like a fresh breath of energy, bonus points if you can get sunshine (vitamin D), and walk barefoot (grounding recharges our energy tenfold).

💃🏼 Move Your Body: swap sitting for hours to taking the stairs/adding in a 30 minute walk
Physical activity is a potent energy booster. Whether it's a leisurely walk, a rejuvenating stretch, or a spontaneous dance session to your favourite tunes, moving your body gets the blood flowing and invigorates your entire being.

Sitting is the new smoking, and the more time we spend sitting the more our energy becomes blocked, it’s important to get up and move around through the day, take the stairs if you can, park further away, get up every hour or so from your desk and talk a walk, your workout shouldn’t be the only movement you get each day (and hopefully you’re getting that in too).

🧘🏼‍♀️ Mindful Moments: swap snoozing your alarm for 5 deep diaphragmatic breaths
We think we’re doing ourselves a favour by hitting snooze and sneaking in some extra minutes of sleep, but in reality this lulls the body and mind into a false state of falling asleep. Which actually makes it even harder to wake up again, lowering the energy you start the day with, versus getting up and taking a few deep breaths to calmly start the day.

Integrating mindful practices into your daily routine. Whether it's meditation, deep breathing exercises, or simply being present in the moment, these mindful moments clear your mind and recharge your spirit. In the midst of life's hustle, taking a moment for yourself becomes a powerful act of self-care.


Remember, resetting your energy isn't a luxury; it's a necessity. Your well-being deserves your attention. So, seize a moment today to recharge, and step back into life with a renewed sense of vitality. Your energy is precious—treat it as such.


Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!