Sana Sessions

Every mother-daughter relationship goes through it: the years of closeness, the sudden clash, the silence, and, if you're lucky, the slow way back to each other. In this episode of Sana Sessions, Briana sits down with Tatiana Niken, founder of The Mother Daughter Collective, to unpack why this relationship is never static and what's really happening beneath the surface when it starts to fracture. Tatiana has spent 20 years working with women, as a coach, in corporate empowerment work, and now specifically with mothers and adult daughters, and noticed the same pattern surfacing again and again: "I love my mum, but..." That recurring gap between mothers and daughters is what led her to found The Mother Daughter Collective, where she works with each side separately to help them understand (not fix) the relationship. Briana and Tatiana trace the relationship through its evolving seasons, from infancy, where a daughter learns her first blueprint for safety and womanhood, through the identity-forming teenage years, to the adult relationship where daughters push for independence just as mothers are learning to let go. They dig into the neuroscience behind these shifts too, including the default mode network (the brain's "story of self"), how the maternal brain prunes and rewires around caregiving during pregnancy, and how that same daughter's brain may not begin its own caregiving rewiring until years later, creating a mismatch in needs between a mother entering menopause and a daughter entering early motherhood. They talk about generational "blueprints"... how the same behavioural patterns (protectiveness, silence, control) get passed down long after the original reason for them has disappeared and how awareness, not confrontation, is often the first step to breaking the cycle. Tatiana also shares her own experience letting go as her daughter, now 34, left home, and the moment her daughter's words, "Mum, I'm no longer eight" reframed everything. This one is for every daughter who's ever thought "I'll never be like my mum" and every mother wondering how to let go of the daughter she raised. In this episode: Why the mother-daughter relationship is an evolution, not a fixed dynamic The neuroscience of motherhood: brain pruning, the default mode network, and identity formation Why mothers and daughters often hit a "rift" during adolescence and why that's developmentally necessary Generational blueprints: how inherited patterns and protectiveness get passed down Why "healing" might mean understanding, not fixing or reconciling Practical tools for managing conflict: safe words, tracking triggers, and knowing when you're not ready to talk Rediscovering identity as an empty-nester mother   Find Tatiana: Website: www.themotherdaughtercollective.com.au Instagram: @themotherdaughtercollective Facebook: The Mother Daughter Collective   Work with us! If you want to explore what your microbiome actually looks like, book a free discovery call or find us on instagram Book a free discovery call with one of our practitioners: HERE Email us: [email protected] Instagram: @thesanaco  

The Mid-Year Glow Up — Small Habits, Big Results Feeling like your energy, digestion and mood took a dip as the cooler months set in? In this episode, we're breaking down the mid-year glow up that has nothing to do with restriction or reinvention and everything to do with the small, sustainable habits that actually move the needle on your gut health, hormones, nervous system and energy. No dramatic detoxes. No expensive supplement stacks. Just the basics, done consistently. In this episode, we cover: Hydration — why thirst is a lagging indicator, not a reliable one, and simple ways to make water intake visible and appealing Building balanced meals — the protein, carb, fat and colour formula that actually prevents the 3pm slump and evening cravings Prioritising sleep — why you can't out-supplement chronic sleep deprivation, and the morning light habit that improves your sleep that night Rest as a non-negotiable, not a reward — unlearning hustle culture and giving yourself permission to slow down Movement that feels good — reframing exercise as something you get to do, not have to do Getting into nature — the nervous system benefits of simply putting your feet on the grass Reducing screen time and overstimulation — practical boundaries around phones, socials and information overload Nervous system regulation — why a dysregulated nervous system shows up as bloating, cravings, poor sleep and hormone symptoms, and simple tools to come back to balance Adding in, not cutting out — the mindset shift that makes health habits sustainable long-term The takeaway: pick one or two habits from this list and start there. Health isn't a destination, it's a continuum, and there's no such thing as falling off.   Work with us! If you want to explore what your microbiome actually looks like, book a free discovery call or find us on instagram Book a free discovery call with one of our practitioners: HERE Email us: [email protected] Instagram: @thesanaco  

In this episode, Brianna is joined by Fiona Getty, certified menopause coach and founder of She Menopause Coaching. Fiona shares her extraordinary personal journey through perimenopause, from debilitating migraines and daily bleeding to being told she was "too young" and advised to seek counselling, and how finally finding the right care transformed her health, confidence, and career in her 50s. Together, Bree and Fiona unpack the hormonal shifts of perimenopause and menopause, why so many women are still being missed or misdiagnosed, the truth about HRT and the deeply flawed 2002 Women's Health Study, and the foundational diet and lifestyle changes that make the biggest difference... no overhauling required. Whether you're in the thick of perimenopause, supporting someone who is, or simply want to understand your hormones better before they shift, this episode is essential listening. In this episode we cover: Why perimenopause can start as early as the mid-30s and what the early signs look like The full symptom picture- joint pain, frozen shoulder, hives, brain fog, bloating, heart palpitations and more Why blood tests alone are unreliable for diagnosing perimenopause from age 45 onwards The 2002 Women's Health Initiative Study, why it was flawed, and the generational damage it caused HRT delivery methods, dosage, and why one size absolutely does not fit all The role of the Mirena IUD alongside oestrogen therapy Why oestrogen loss is linked to bone density, muscle mass, insulin resistance, dementia risk, and brain shrinkage Creatine for women, cognitive and physical benefits and why dosage matters The foundational nutrition approach: protein, fibre, hydration, and why 1200 calories is not enough Resistance training for bone density and metabolic health Sleep hygiene and why consistent sleep and wake times are non-negotiable How to track your symptoms and advocate for yourself in a clinical setting Resources and links mentioned: She Menopause Coaching — Instagram: @shemenopausecoach She Menopause Coaching website: www.shecoaching.com.au Wellfem Menopause Service: www.wellfem.com.au VivHealth: www.vivhealth.com.au Geelong Menopause Group: https://www.menopausehealthgroup.com.au/ Australian Menopause Society — find an accredited menopause-trained GP near you: www.menopause.org.au Chief Nutrition Collagen (available at Woolworths) Download our Menopause Symptom Tracker: https://www.menopause.org.au/consumer-information/self-assessment-tools/symptom-checker/ Work with us! If you want to explore what your microbiome actually looks like, book a free discovery call or find us on instagram Book a free discovery call with one of our practitioners: HERE Email us: [email protected] Instagram: @thesanaco The information shared in this podcast is general in nature and does not constitute medical advice. Please consult your healthcare professional before making changes to your diet, lifestyle, or supplement routine.

In this episode, Bri, women's health naturopath at The Sana Co., delivers a no-nonsense crash course in perimenopause and menopause.  She breaks down the hormonal sequence behind the symptoms that so many women are told are simply stress, aging, or all in their head. If you have ever felt like you are waking up with a new symptom every day and going in circles trying to manage them, this episode is for you. What We Cover: What perimenopause and menopause actually are and why perimenopause can begin as early as your thirties The hormonal sequence that drives symptoms: why progesterone drops first, what happens when estrogen runs unchecked, and how both eventually decline Why you can experience high estrogen and low estrogen symptoms within the same month The role of estrogen as an anti-inflammatory, and what this means for joint pain, frozen shoulder, and musculoskeletal changes The link between perimenopause and insulin resistance, including central weight gain and energy crashes Why perimenopause is a critical window for long-term health, including cardiovascular, bone, metabolic, autoimmune, and cognitive risk What foundational support can genuinely move the needle on symptoms Key Takeaways: Perimenopause is not a breakdown, it is a structured biological transition with a clear hormonal sequence The symptoms most women associate with perimenopause are often driven by progesterone loss, not estrogen loss Estrogen can spike up to three times higher than normal levels before it ultimately declines, which is why symptoms can feel wildly inconsistent Your ovaries age at approximately twice the rate of the rest of your body, which is why ovulation becomes irregular earlier than most women expect Perimenopause reflects overall health status, which means the support your body needs now is often the support it has needed all along Small, well-targeted lifestyle and clinical interventions during this window can have a significant impact on long-term health outcomes Coming Up Next: Bree sits down with Fiona Getty from She Menopause Coaching for an honest, inspiring conversation about Fiona's personal journey through perimenopause and the work she now does to support other women navigating the same transition. Not one to miss. Work with us! If you want to explore what your microbiome actually looks like, book a free discovery call or find us on instagram Book a free discovery call with one of our practitioners: HERE Email us: [email protected] Instagram: @thesanaco The information shared in this podcast is general in nature and does not constitute medical advice. Please consult your healthcare professional before making changes to your diet, lifestyle, or supplement routine.

Endometriosis and the Gut Microbiome In this episode, Bri and Karah dive deep into one of the most underappreciated connections in women's health: the relationship between endometriosis and the gut microbiome. If you have been told your gut symptoms are "just IBS" or that endometriosis is purely a reproductive condition, this episode is for you. In this episode we cover: What endometriosis actually is and why it is so much more than painful periods Why women with endo so commonly experience gut symptoms including bloating, bowel changes, and food sensitivities What the estrobolome is and how gut bacteria directly influence estrogen metabolism and clearance Why SIBO is so prevalent in women with endometriosis and what drives it The role of intestinal permeability (leaky gut) in fuelling the inflammatory cycle How the gut-immune connection plays into endo disease activity The estrogen-histamine feedback loop and why so many endo sufferers are reacting to everything Naturopathic strategies to support the gut in endometriosis management, including nutrition, fiber, nervous system support, and functional testing Mentioned in this episode: Kiwi fruit (with the skin on) before bed for sleep support Slow cooked lamb and lentil roast with salsa verde — TikTok recipe link https://vt.tiktok.com/ZSQhmRtXB/ Psyllium husk and flaxseed meal as gentle fiber options High polyphenol olive oil Pomegranate juice in soda water Comprehensive stool testing and SIBO breath testing Functional testing markers discussed: microbiome diversity, beta-glucuronidase activity, inflammatory markers, iron, vitamin D, B12 Key takeaways: Endometriosis is a whole-body inflammatory condition, not just a hormonal or reproductive one. The gut microbiome influences estrogen metabolism, immune function, histamine regulation, and systemic inflammation, all of which are directly relevant to how endo presents and how it can be managed. Supporting gut health will not cure endometriosis, but it can meaningfully reduce the overall inflammatory burden and improve quality of life. If you are experiencing severe pain, debilitating bloating, or bowel symptoms and feel dismissed, you deserve proper support and investigation.   Work with us! If you want to explore what your microbiome actually looks like, book a free discovery call or find us on instagram Book a free discovery call with one of our practitioners: HERE Email us: [email protected] Instagram: @thesanaco  

AMH and Fertility: What Your Results Actually Mean Content note: This episode discusses AMH, fertility testing, infertility, and the emotional experience of trying to conceive. In this episode, Brianna and Teresa unpack one of the most misunderstood markers in women's reproductive health, AMH (anti-Mullerian hormone), and why a low result is a data point, not a destiny. AMH is produced by the follicles in the ovaries and is used as a marker of ovarian reserve. It was originally developed for IVF treatment planning, not to predict natural conception. Fertility is multifactorial, and no single blood test can tell the full story. What AMH does and doesn't tell us AMH reflects egg quantity, not quality. Egg quality, whether an egg is chromosomally normal and capable of fertilization, is arguably the more important variable, and it is something that can be actively supported. A low AMH result should never be viewed as the sole determinant of fertility potential. Successful conception requires one healthy egg. What can impact AMH accuracy Being on the oral contraceptive pill can cause AMH to read falsely low. Vitamin D deficiency is also associated with falsely lower readings. Biotin supplements (common in hair, skin, and nail formulas) can falsely elevate results. Always disclose supplements before testing, and aim to test in the early follicular phase. Supporting egg quality Brianna and Teresa discuss the role of mitochondrial health in egg quality and the nutrients with the strongest research backing in this space: CoQ10, Myo-inositol, Vitamin D. A minimum of three months of supplementation is recommended to align with the follicle maturation cycle. Reducing oxidative stress through nutrition, sleep, stress management, and lowering toxic load (plastics, endocrine disruptors, smoking) also plays a meaningful role in reproductive health. The bigger picture Low AMH means approaching fertility more intentionally, not hopelessly. You are not your AMH number, and fertility care should always focus on the whole person: physically, emotionally, and mentally.   Work with us! If you want to explore what your microbiome actually looks like, book a free discovery call or find us on instagram Book a free discovery call with one of our practitioners: HERE Email us: [email protected] Instagram: @thesanaco  

Your microbiome is one of the most responsive systems in your body and in this episode, we're breaking down exactly how to work with it, not against it. We cover the real timeline of microbiome change (hint: it starts sooner than you think), what different dietary approaches actually do to your gut bacteria, and the underappreciated role of when and how often you eat. In this episode: How quickly your microbiome can shift- what's happening at 24 hours, one week, one month, and three months What keto and carnivore diets do to microbial diversity, butyrate production, and gut barrier integrity and when they can be genuinely therapeutic Why the Mediterranean and plant-based diets have the strongest evidence base for microbiome health, and why variety matters more than volume The migrating motor complex, what it is, why it only activates in a fasted state, and why constant grazing may be contributing to SIBO Time-restricted eating and its effect on microbial diversity, akkermansia, and circadian alignment Why your stress levels and sleep can undermine even the cleanest diet Real client cases from our clinic, including a carnivore protocol that significantly reduced inflammatory markers in a client with Crohn's disease This week's recommendations: Karah: Homemade coconut kefir: https://www.instagram.com/reel/DXLwbwkkzjP/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== Teresa: Family Wall app for shared household admin Work with us! If you want to explore what your microbiome actually looks like, book a free discovery call or find us on instagram Book a free discovery call with one of our practitioners: HERE Email us: [email protected] Instagram: @thesanaco  

If you have been told your period pain is normal, this episode is for you. Endometriosis affects an estimated one in nine women, yet the average diagnostic delay is still a staggering ten years. In this episode of Sana Sessions, we take a deep dive into what endometriosis actually is, why it is so frequently missed, and what a comprehensive, root-cause approach to management looks like, beyond the pill and beyond surgery. What We Cover in This Episode What is Endometriosis? Endometriosis is a condition where endometrial-like tissue grows outside the uterus, responding to hormonal fluctuations throughout the menstrual cycle. It is not simply a gynaecological condition — it is a multisystem inflammatory disease involving immune dysfunction, hormonal imbalance, and cellular disruption. Symptoms can include severe period pain (dysmenorrhoea), ovulatory pain, pain with intercourse (dyspareunia), heavy periods (menorrhagia), chronic pelvic pain, digestive symptoms such as bloating and constipation, fatigue, recurrent urinary tract infections, and fertility challenges. Critically, symptom severity does not always reflect disease severity. Why Endometriosis Takes So Long to Diagnose Women's pain has historically been underrecognised and underinvestigated. Many women are told their symptoms are normal for years before receiving a diagnosis. Endometriosis can present during adolescence, the twenties and thirties, or may only be discovered during fertility investigations. Understanding your symptoms and advocating clearly within your healthcare team is essential. How Endometriosis is Diagnosed Laparoscopy remains the gold standard for diagnosis. Specialised imaging via an endoscan, a comprehensive ultrasound involving external abdominal and internal transvaginal assessment with pressure testing for adhesions, can detect deep infiltrating endometriosis and provides a less invasive diagnostic pathway. The Root Causes of Endometriosis This is where naturopathic medicine offers significant value. Rather than managing symptoms alone, a root-cause approach explores the multiple contributing factors driving the condition: Retrograde menstruation and bacterial contamination theory (E. coli endotoxins in menstrual blood and peritoneal fluid) Genetic predisposition involving genes that regulate inflammation, hormone metabolism, immune signalling, and tissue repair Epigenetic influences including diet, chronic stress, toxin exposure, gut health, and lifestyle patterns Environmental toxin exposure, particularly xenoestrogens and endocrine-disrupting chemicals found in plastics, soft plastics, and food packaging Impaired immune surveillance allowing abnormal cell implantation and growth Gut microbiome imbalance and its direct influence on immune regulation and oestrogen metabolism via the estrobolome Uterine microbiome disruption associated with endometriosis and implantation difficulties Elevated copper levels driving inflammation, oxidative stress, and angiogenesis that supports lesion growth Defective methylation pathways affecting detoxification, hormone metabolism, and inflammation regulation Elevated histamine activity amplifying inflammation, oestrogen stimulation, and pain signalling Naturopathic Management of Endometriosis A comprehensive, integrative approach to endometriosis management includes: Anti-inflammatory nutrition: whole foods, omega-3 fatty acids, diverse vegetables, fibre, and antioxidant-rich foods to reduce systemic inflammation Gut health optimisation: stool microbiome mapping, digestive function support, and gut barrier repair to support immune health and oestrogen clearance Methylation support: assessment of homocysteine, vitamin B12, folate, B6, choline, and magnesium to support detoxification and hormone metabolism Histamine management: identifying histamine-triggering foods, supporting gut integrity, and providing targeted nutrient support for histamine metabolism Nervous system regulation: breathwork, restorative movement such as walking and yoga, sleep support, and techniques such as legs-up-the-wall Environmental toxin reduction: avoiding heating food in plastic containers, switching to glass or stainless steel storage, and reducing soft plastic packaging exposure Targeted herbal and nutritional supplementation based on individual presentation Post-surgical support for tissue healing where excision has been performed Building Your Endometriosis Healthcare Team Managing endometriosis well requires a collaborative team. This may include your GP, a specialist gynaecologist experienced in endometriosis excision surgery, a pelvic floor physiotherapist, a naturopath, and an acupuncturist. Taking a support person to medical appointments can help with advocacy and information retention. Key Takeaways Endometriosis is a multisystem inflammatory condition, not just a period problem A ten-year diagnostic delay is still common, knowing your symptoms and advocating for investigation matters Root causes extend well beyond hormones and include gut health, immune function, environmental toxins, methylation, and histamine Naturopathic support works alongside conventional treatment to address the systemic drivers of the condition An individualised, comprehensive approach produces the best outcomes Mentioned in This Episode Endoscan (specialised endometriosis ultrasound) Gut microbiome mapping and stool analysis Methylation blood panel (homocysteine, B12, folate, B6, choline, magnesium) Estrobolome and oestrogen metabolism Endocrine-disrupting chemicals and xenoestrogens Work with us!  Book a free discovery call with one of our practitioners: HERE Email us: [email protected] Instagram: @thesanaco

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

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