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Alethea Mills Nutrition- Gold Coast Nutritionist

BHSc Nutritional and Dietetic Medicine

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The Gut Garden Recipes

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HELLO!

I'm Alethea, a Gold Coast based Clinical Nutritionist with a Bachelor's Degree of Health Science in Nutritional and Dietetic Medicine. I'm passionate about helping people rediscover the spark of vitality deep within.

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Recent Posts

Maximise Your Race: The DIY Sweat Test for Athletes
Be a Marathon Rockstar: Fuel Your Success from Start to Finish
Is Breakfast Really the Superstar?
7 Benefits of Creatine Supplementation for Lean Muscle & Perimenopause
Red Witch Immune Tea

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LATEST POSTS

Maximise Your Race: The DIY Sweat Test for Athletes

Be a Marathon Rockstar: Fuel Your Success from Start to Finish

Is Breakfast Really the Superstar?

7 Benefits of Creatine Supplementation for Lean Muscle & Perimenopause

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🌱| ℕ𝕦𝕥𝕣𝕚𝕥𝕚𝕠𝕟𝕚𝕤𝕥 (𝔹ℍ𝕊𝕔ℕ𝕦𝕥𝕄𝕖𝕕)
🤸🏼‍♂️| ℙ𝕖𝕣𝕗𝕠𝕣𝕞𝕒𝕟𝕔𝕖 & ℝ𝕖𝕔𝕠𝕧𝕖𝕣𝕪 ℕ𝕦𝕥𝕣𝕚𝕥𝕚𝕠𝕟
🌱| Gut Health
💫| Functional Testing & Labs

Is your breakfast packing enough protein? If you’re just having two eggs, we need to talk! 🥚🥚

While they’re a great start, two eggs only give you around 12-14g of protein—far short of the 30g most people need post-workout to build and maintain muscle! 💪 Larger bodies will need a bit more protein, smaller bodies will need less.

Aim for 0.4g of protein per kg of body weight, 3-5hrs around your training sessions (the closer, the better! If you’re eating straight after, happy days). ⏳ Add some wholemeal toast to the eggs 🍞 and Greek yogurt / low fat high protein yoghurt with berries 🍓 to level up your breakfast and hit your protein!

Plus, that extra protein isn’t just for muscles—your brain (especially if you’re low on dopamine & serotonin) will love the boost too! 🧠✨

#BreakfastUpgrade #NutritionFacts #proteinpacked

Last day of winter today on my favourite run loop.

Last day of winter today on my favourite run loop. It’s felt like summer for the last ten days. I’m thinking the summer average will be 45C at this rate 🤣

Went out for a run today with a different feeling. I’m a goals person, without a plan or a goal I’m a bit all over the place with training. I go, I love it yet um better with purpose.

What marathon do you think I’m planning for 2025? I’ve been out of the endurance game for a while, this will be an interesting challenge 😆

Few days away on a wee road trip was just what we

Few days away on a wee road trip was just what we needed 💛

Road trip with dodging bushfires and kangaroos on our way to Glen Innes was a great start 😂 We loved our time there, catching up with my cousin, patting dogs, the standing stones, strawberry farm, blossoms, wattle and proper spring 🌸 Only thing I miss living on the coast is four distinct seasons.

If you’re ever there check out @thecoffeeincident and if you pass through Grafton check out @heartandsoulwholefoodcafe 🙌🏼

95kg deadlift today💥💥 It’s been my roadbl

95kg deadlift today💥💥

It’s been my roadblock, more in my head than anything else 🤷‍♀️

❓Will I hurt my back - no, because we’re coached and guided and I know how to lift.
❓Am I at my max - no, because it feels fine.
❓What if I don’t get it, what if I fail? Who cares 🤷‍♀️ It’s all just forward steps right?

I was working with a couple of clients this week who started plans, nutrition and lifestyle changes and they were feeling overwhelmed with “what if I don’t hit my goal” - and it sounds so cliche but it’s a journey, life, health, fitness, all of it. Just start, put the work in and change happens. Sometimes we stall, sometimes we go backwards, but with the right guidance and support we get there 🌟

Thanks hype girls @ezrobertss_ @brigiej 😆🙏🏼

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