Go Mag Issue 74 is packed with great articles full of effective simple solutions to help you stay in shape all year around.
THE GOOD HEALTH NEWS MAGAZINE ®
NOURISHING
RECIPES
LONGEVITY UNLOCKED TOP READS INSIDE
GAME-CHANGER FOR JOINT PAIN
ISSUE 74 • 2025 GOVITA.COM.AU
GUT & IMMUNE WELLNESS
Targeted Gut + Immune Support in One Capsule • Support intestinal friendly flora and gastrointestinal mucosal membrane health with NutriVital Probiotic Gut Immune 60 Billion • With a high-strength blend of 60 billion CFUs, this probiotic supports
healthy gastrointestinal immune function. • Support general health and wellbeing.
Always read the label and follow the directions for use. Consult your healthcare professional before use.
Nourish Your Gut from the Inside Out
• Support normal bowel health and stool consistency with NutriVital Gut Fibre. • This innovative formula promotes the relative abundance of key intestinal flora (Akkermansia and Bifidobacterium) and the production of short chain fatty acids.
• Akkermansia is a type of beneficial bacteria in the gut that helps maintain a healthy digestive system. • Featuring Solnul® resistant starch and proudly FODMAP Friendly certified for sensitive tummies.
Solnul® is a registered trademark of MSP Starch Products Inc.
welcome
POWER UP ON VITAMIN C
Welcome to the Winter issue of Go Mag! As the temperature drops, it’s the perfect time to turn inward and nourish yourself from the inside out - and this edition is brimming with inspiration to help you do just that. From new hope in managing joint pain to the surprising power of resistant starch in the GLP-1 world, we’re diving into the latest trends in natural health. Discover how cacao and matcha can support winter wellness, why health span matters more than lifespan, and how bone broth, collagen, and tallow are making a comeback as cold-weather essentials. If you’ve ever wondered about the FODMAP diet or want to know more about nootropics and brain inflammation, we’ve got you covered. Beauty-wise, we reveal winter’s best updates - from marine collagen and Castile soaps to the latest on all new neck and décolletage serum. You’ll also find tea tips for pregnancy and nursing, and simple ways to get a more peaceful night’s sleep. And of course, your local Go Vita health food store is here to support your winter wellness goals, with expert advice and carefully curated products to help you live well, naturally. We encourage you to talk to the friendly staff instore about the right products for your own
specific winter wellness goals! Be well and healthy this Winter! Ann Cattelan BSc Editor P.S. Longevity Unlocked – We hope you enjoy this issue’s focus on ageing well, from brain health to greens to groundbreaking strategies for a longer, healthier life.
CONVENIENT mix with water, juice or your favourite smoothie
Cover image from Nutra Organics
Nourishing Broth Recipes . See page 16 for QR code to download recipe ebook!
Issue 74 ISSN 1832-5556 Editor: Ann Cattelan BSc • hworks@bigpond.net.au Content Editor: Pamela Allardice • pamelaallardice@bigpond.com Art Direction: Tanya Lee Design • tanya@tldesign.com.au Advertising Inquiries: marketing@govita.com.au
The views expressed in Go are those of the original authors and not those of the Editor or the Publisher. Every care is taken to compile and check the content of the publication for accuracy, but the Publisher, authors, their servants and agents are not responsible or liable for the continued currency of the information or for any published errors, omissions or inaccuracies, or for any consequences arising therefrom. The inclusion or exclusion of any treatment or product in editorial or advertising does not imply that the Publisher advocates or rejects its use. Information presented is for information purposes only and is not intended to replace advice or treatment from qualified healthcare professionals. The images used in this publication may not be accurate representations of products or items described in articles – images are for illustration purposes only. ©2025 Go Vita. Published by Healthworks Consulting Pty Ltd ABN 13075151629, on behalf of Go Vita. All rights reserved. No part of this publication may be reproduced by any process in any language without the written consent of the Publisher.
Always read the label and follow the directions for use. No artificial colours, preservatives or flavours
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LONGEVITY UNLOCKED
Live longer
Your personal guide to looking after your body for successful ageing, from naturopath Danny Urbinder .
Pillar # 2: Metabolic health Your metabolism governs how your body generates energy, regulates blood sugar and processes fats. With age, metabolic flexibility declines, making us more prone to insulin resistance, weight gain and chronic inflammation. Modern research has shown that berberine (a plant-derived compound long used in herbal medicine) can improve insulin sensitivity, reduce blood glucose levels and lower triglycerides. It also activates AMPK, an enzyme that supports fat metabolism and cellular repair. In combination, nicotinamide and berberine may have synergistic effects on mitochondrial function and metabolic control, providing profound benefits for those wanting to preserve energy, cognition and metabolic balance as they age.
We are living longer than ever before, but the real question is – are we living well? While life expectancy steadily increases, too many people spend those final decades managing painful and life-limiting chronic conditions. That is why the focus is shifting from ‘lifespan’ to ‘healthspan’, meaning the number of years we can live in good health. At the heart of this shift lies a deeper understanding of how we can influence the process of ageing and improve cellular and metabolic health through nutrition, lifestyle and targeted supplementation. The Future Lab Five Pillars of Healthspan provide a framework for doing just that. Pillar # 1: Cellular integrity Ageing begins at a cellular level: over time, cells become less efficient at producing energy and enabling repair, contributing to a gradual decline across all body systems. An exciting development in prolonging cellular health is nicotinamide riboside (NR), a precursor to NAD+, a molecule that fuels cellular energy and repair. NAD+ levels decline naturally with age, and restoring them with NR improves mitochondrial function, DNA repair and resilience to stress. Resveratrol and
Top tip: Limit processed carbohydrates and follow a Mediterranean-style diet providing healthy fats, fibre and whole foods. Add regular movement, such as walking after meals, to improve insulin sensitivity. Consider Berberine Complex for targeted metabolic support.
quercetin, two polyphenols found in red grapes, berries and onions, support this pillar by reducing oxidative stress and promoting autophagy (the body’s natural cellular clean-up process).
Pillar # 3: Functional Strength
Muscle is a key predictor of longevity and independence. Sarcopenia (the loss of muscle with age) can lead to frailty, falls and reduced quality of life. While diet and resistance training are critical, cellular energy also plays a role. Low NAD+ levels impair muscle recovery and regeneration. Nicotinamide riboside helps maintain mitochondrial function in muscle tissue, while quercetin supports performance and lowers exercise-induced oxidative stress. Top tip: Prioritise strength training at least two to three times per week. Ensure adequate protein intake (1.2 - 1.6 g/kg body weight). Support cellular energy and recovery with nutrients that promote NAD+ and antioxidant protection.
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LONGEVITY UNLOCKED
Pillar # 4: Sleep, mood and cognition Cognitive decline, poor sleep, and emotional instability are not inevitable. Many of these issues are linked to declining mitochondrial function, chronic inflammation and poor blood sugar control. Nicotinamide riboside supports brain energy metabolism and the production of brain-derived neurotrophic factor (BDNF), a key molecule involved in memory and neuroplasticity. Berberine stabilises blood sugar, which reduces the glycaemic spikes that can impair mood and cognition. Resveratrol further supports neuroprotection through its antioxidant effects.
Pillar # 5: Hormonal balance Hormones orchestrate every action and outcome in the body, from metabolism to mood, and sleep to libido. With age, hormonal shifts, especially in oestrogen, testosterone and cortisol, can leave us feeling flat, foggy or out of balance. Metabolic health is again the key. Berberine regulates insulin and cortisol, two hormones that directly influence the broader
Top tip: Limit screen time before bed, eat your last meal early in the evening, and build stress resilience with mindfulness or breathing techniques. Nutrients found in NAD+ Booster, Cellular Longevity, and Berberine Complex can help to protect brain function as part of a whole-body strategy.
hormonal network. Nicotinamide riboside supports adrenal and mitochondrial function, helping your body better adapt to stress. Quercetin may also reduce the inflammation that interferes with hormonal signalling. Top tip: Reduce alcohol, support liver function (crucial for hormone clearance), and focus on consistent sleep and stress management. For deeper support, targeted ingredients like those found in Berberine Complex and NAD+ Booster can modulate the metabolic environment where hormones operate. Danny Urbinder is a naturopath and educator with over 30 years of experience in the health and wellness industry, including leadership roles in practitioner education. He co-developed a successful genetic testing service and has a strong foundation in nutritional biochemistry and functional pathology. Danny continues to bridge
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HEALTH REPORT
Until about age 30, we make more bone than we lose, and the body naturally produces enough collagen to cushion joints from rubbing against each other. After 40, we lose about one percent of bone mass per year and collagen levels decrease, causing joint pain, inflammation and impaired movement. The good news? There is a remarkable new supplement to treat and even reverse joint problems. A new frontier Next-Gen Joint Relief Breaking news: there is a new and exciting supplement to support joint health, improve mobility and reduce pain.
In the evolving landscape of nutritional science and joint health support, UC-II ® undenatured type II collagen has emerged as the next generation joint health ingredient with compelling clinical backing. As the population is ageing and the prevalence of joint-related discomfort increases, not just among older adults but also among younger, physically active individuals, there is growing interest in effective natural solutions. UC-II ® undenatured type II collagen is an innovative approach, working through a novel immunological mechanism rather than
This process reduces joint inflammation and facilitates cartilage repair. In contrast, denatured type II collagen does not possess these critical structural elements. Put simply, UC-II ® modulates the immune system’s response to type II collagen found in joint cartilage, thereby reducing inflammatory responses that cause cartilage degradation and joint discomfort. Clinical proof A multitude of clinical studies support the effectiveness of UC-II ® and show that UC-II ® has:
After 40, we lose about one percent of bone mass per year and collagen levels decrease, causing joint pain, inflammation and impaired movement
simply acting as a ‘building block’, like traditional collagen supplements. Unlike hydrolysed or denatured collagen, which is broken down into peptides and amino acids during processing, UC-II ® retains its native (undenatured) triple helix structure. This structure enables it to interact with the gut-associated lymphoid tissue (GALT), triggering a process known as oral tolerance. Upon ingestion, UC-II ® undenatured type II collagen is thought to convert naive T-cells (mature T-cells that has not yet been activated) into T regulatory immune cells that specifically identify type II collagen. These T regulatory cells then travel through the bloodstream and, upon encountering type II collagen in joint cartilage, they release anti-inflammatory substances (cytokines), such as transforming growth factor-beta (TGF-beta) and interleukins.
• improved joint function, mobility, and flexibility; • increased range of motion in knee flexion and extension; • reduced pain during standing upright and going up or down stairs; • decreased discomfort in climbing ascending stairs; • decreased discomfort in bending to floor to pick an object; and • decreased discomfort in squatting during physical activity. A multicentre, randomised, double-blind, placebo-controlled study found that, after 24 weeks, there was a statistically significant increase in knee range of motion flexion found in the UC-II ® group versus the placebo group. In addition, there was an increase in knee range of motion extension over time in the UC-II ® group. A randomised trial investigated the effect of UC-II ®
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versus placebo on knee injury and osteoarthritis outcome score (KOOS). After 120 days, people in the UC-II ® group exhibited a statistically significant improvement versus the placebo, including reduced pain during standing upright and going up or down stairs, decreased discomfort in climbing ascending stairs or bending to floor to pick an object or squatting during period of high physical activity. A randomised, double- blind, placebo-controlled study found that participants taking 40 mg of UC-II ® daily experienced
provide restorative benefits to athletes and fitness
enthusiasts, who experience joint stress through repetitive motion and high-impact activities,
through to office workers and weekend warriors. Older adults with age-related joint degeneration would also find value in UC-II ® ’s ability to support mobility and flexibility. UC-II ®
Topical Relief for Winter Joints
Pair your joint supplement with a warming, plant-powered lotion. Infused with magnesium, black seed, nettle, and capsicum, this topical blend helps soothe stiffness, boosts circulation, and eases inflammation - perfect for cold mornings. Fast-absorbing with an earthy scent, it turns joint care into a comforting daily ritual.
significantly greater improvements in knee function and joint comfort compared to those taking glucosamine and chondroitin, a
undenatured type II collagen represents a new frontier in joint health supplementation,
combination long considered to be the gold standard in joint health supplements. These findings are particularly interesting. What makes UC-II ® especially exciting is its application across a wide demographic: it could potentially
through improving joint function, mobility and
flexibility, and reducing pain. Brad McEwen is a naturopath, herbalist, nutritionist and researcher. He is widely regarded as a thought leader in integrative and evidence-based medicine, bridging the gap between traditional wisdom and modern scientific research to improve patient outcomes and public health policy.
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HEALTH REPORT
Nature's Metabolic Ally
Are you trying to lose weight? Don’t be tempted by quick- fix drugs – as always, Mother Nature has a safe and effective alternative, says naturopath Margaret Leedham.
Unmodified potato starch, available as a flavourless powder supplement, is a potent source of resistant starch (RS2) which is being studied for its effects
Supporting and maintaining metabolic health has become a focal point in both orthodox medical and consumer health discussions, as we see the rapid rise in popularity of drugs like Ozempic and Wegovy for managing type 2 diabetes and aiding weight loss. These medicines are known as glucagon-like peptide receptor-agonist drugs (GLP-1 drugs, for short). While clinical results do show that patients taking these drugs can lose a significant amount of body weight in a short time, they can also cause side effects, including nausea, diahorrea, vomiting, constipation, fatigue and headache. Attention is therefore shifting towards how dietary modification – especially the use of certain fibres, like resistant starch – can complement, and possibly reduce the need for, the use of GLP-1 drugs. What is resistant starch? Resistant starch is a powerful, naturally occurring carbohydrate compound that improves blood sugar control and also benefits the gut microbiome, making it particularly relevant for anyone with metabolic problems or gastrointestinal disorders, or who is following specific diets like the low FODMAP diet. Unlike regular starch, which is quickly broken down into glucose in the small intestine, resistant starch reaches the colon largely intact, where it is fermented by gut bacteria. There are five main types of resistant starch, RS1, RS2, RS3, RS4 and RS5 with RS2 and RS3 being the most common in whole foods. RS2 is found in raw potatoes and unripe bananas, while RS3 forms when starchy foods like potatoes are cooked and then cooled.
on satiety, insulin sensitivity and gut health. A complementary approach
GLP-1 receptor agonist drugs like Ozempic (semaglutide) work by mimicking the GLP-1 hormone, which slows gastric emptying, reduces appetite and enhances insulin secretion. Resistant starch may offer a natural enhancement to these actions. Studies suggest that resistant starch promotes the growth of beneficial gut bacteria, which in turn increases the body’s internal production of GLP-1, making it potentially synergistic with conventional drug treatments. In other words, for anyone taking GLP-1 drugs, adding resistant starch to their diet will therefore help to amplify feelings of fullness, improve blood glucose control and, over time, reduce their dependency on the drug. Benefits of resistant starch • Gut health: Resistant starch acts as a prebiotic fibre, feeding the beneficial bacteria which live in the gut, such as Bifidobacteria and Akkermansia muciniphila . This fermentation process produces short-chain fatty acids (SCFAs), particularly one called butyrate, which is essential for colon health, reducing inflammation and enhancing gut barrier function. Resistant starch undergoes slow fermentation in the large intestine, which sets it apart from FODMAPs. While FODMAPs ferment quickly—often leading to a rapid buildup of gas that can trigger symptoms like pain, bloating, and discomfort in individuals with irritable bowel syndrome (IBS)—resistant starch such as RS2 ferments at a slower rate, making it
Resistant starch supports insulin sensitivity, lowers glucose spikes after eating, and may aid weight management.
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generally better tolerated. This makes it attractive for people with IBS or for those following a low FODMAP diet, which restricts fermentable carbohydrates.
• Weight management: Resistant starch supports insulin sensitivity, lowers glucose spikes after eating, and may aid weight management. By blunting blood sugar responses, resistant starch reduces insulin demand and prevents the energy crashes that drive overeating. This mirrors
Changing your diet You can incorporate resistant starch in your diet by eating cooked and cooled potatoes, green bananas or banana flour, and cooked and cooled rice and legumes. Studies suggest that resistant starch intake from everyday foods is generally low in most diets. Resistant potato starch as a dietary supplement can be added to smoothies, yoghurt or water. For best results, start slowly – no more than one teaspoon per day. Always talk to a healthcare professional before starting any new supplement regimen or making significant lifestyle changes, especially if you have health conditions or are on medication. Always consult your doctor before stopping or adjusting any prescribed medication.
some mechanisms by which GLP-1 drugs operate, making resistant starch a compelling addition to pharmacotherapy or a standalone dietary strategy. • Multi-use fibre: Resistant starch offers a natural, food-
Resistant starch acts as a prebiotic fibre, feeding the beneficial bacteria which live in the gut.
based multi-use food supplement that nourishes the microbiome, regulates blood sugar and supports gut health, whether used alongside medication or as a functional fibre for general wellness. Margaret Leedham is a naturopath, herbalist, nutritionist, homeopath, massage therapist and mentor, with over 25 years’ experience in the natural health care industry including research, retail and private clinic. She is also the Go Vita Group Naturopath.
RELIEVE. RESTORE. MOVE FREELY. Introducing UC-II ® , your next generation joint health ingredient. UC-II ® supplies a patented form of undenatured type II collagen (a major structural protein found in cartilage) for joint health support that: • Maintains joint health • Maintains joint flexibility & mobility • Relieves mild joint pain & mild joint inflammation • Helps relieve symptoms of mild arthritis Additionally, Vitamin C and Silicon support collagen and connective tissue formation , as well as bone and skin health. If symptoms persist, talk to your health professional. Always read the label. Follow the directions for use.
ISSUE 74 • 2025 Available exclusively in Go Vita stores Australia-wide.
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ONLY AVAILABLE AT HEALTH FOOD STORES
HEALTH REPORT
A pleasant tasting lozenge with the
Who doesn’t want fewer colds and more vitality this winter? Try our top 15 tips to strengthen immunity, boost mood, and stay energised through the chilly months . From nourishing supplements to simple daily habits, these easy-to-follow hacks will help you thrive all season long. Winter Wellness Hacks KEY ACTIVES Ascorbic Acid Zinc Peppermint Oil
lingering sensation of cooling minty menthol
COUGH-CLEAR Ivy Leaf Extract & Menthol
HERBAL LOZENGES 24
COUGH-CLEAR Hedera helix ext. dry conc. 26 mg from 162.5 mg dry leaf Menthol 7 mg
Contains ivy leaf and menthol to:
Reduce cough
Clear respiratory tract mucus
24
HERBAL LOZENGES
AUST L 445392
4 Add clean protein: Natural Road Whey Protein Isolate (WPI) or Whey Protein Concentrate with no added flavours or sweeteners supplies the building blocks for immune cell production. Stir into smoothies, porridge or shakes to preserve strength and energy during cold-and-flu season.
1 Go RAW: Amazonia RAW Organic Multivitamin Powder is made from real food, not synthetic chemicals. It’s gluten-, sugar- and GMO-free, Australian Certified Organic and low FODMAP. Packed with B-group vitamins for energy, vitamins A and C for skin health, vitamin D, zinc and selenium for immunity, plus magnesium and calcium for bones and muscles. 2 Soothe a tickly throat: Pretorius Cough Clear lozenges combine menthol and ivy leaf extracts to ease mucus build-up and throat soreness,
COUGH-CLEAR Ivy Leaf Extract & Menthol
HERBAL LOZENGES 24
Contains ivy leaf to: Reduce cough
Clear respiratory tract mucus
Contains menthol:
Traditionally used in Western Herbal Medicine to relieve throat irritation
along with vitamin C and zinc to support your immune response. Keep a pack at your desk or in your bag for on-the-go relief.
6 Sip soul- warming soup: Organic Road Soup Mix makes hearty, legume-packed soups fast and easy. Rinse the mix, add one cup to three cups of chicken bone broth, toss in your favourite veggies and simmer for an hour. Enjoy a nourishing bowl that feeds both body and soul.
6144 Each Lozenge contains: Hedera helix (ivy leaf) ext. dry conc.
CMYK SPOT UV 26 mg
1505
KNIFE
3 Harness antibacterial honey: Bee Power Manuka Honey MGO 514+ offers natural antibacterial support. Stir into herbal tea, drizzle over yoghurt or oats, or enjoy a teaspoon straight up to help fend off winter bugs
derived from dry leaf
162.5 mg
Menthol
7 mg
5 Pump up the probiotics: A high-quality probiotic supplement helps maintain beneficial intestinal flora, essential for a robust immune system. It’s especially useful after antibiotics to restore gut balance.
10 Always read the label and follow the directions for use. pretoriusvitamins.com.au ISSUE 74 • 2025
8 Nourish with ceremonial cacao Nourish Hub Ceremonial Cacao is loaded with antioxidants and natural mood boosters. Blend into warm water or plant milk for a grounding, feel-good winter treat that supports emotional wellbeing.
7 Get moving daily: Aim for at least 20 minutes of low-impact exercise - walking, gentle yoga or simple body-weight movements. Regular movement improves circulation, helps lymphatic drainage and gives your immune system a natural lift.
12 Boost gut health: Natural Road 100% Collagen Hydrolysate , from grass-fed bovine collagen, is rich in amino acids that nourish joints, skin and the gut lining. A healthy gut microbiome enhances overall immunity, simply stir a scoop into your morning coffee or post-workout shake. Better mood, better sleep, and stronger immunity all follow. 9 Magnesium for muscle tension: Amazing Oils Magnesium Sleep Lotion contains magnesium chloride plus lavender and chamomile to ease muscle tension and encourage sleep. Massage behind the knees and on your feet 20 minutes before bed for a restorative night’s rest. Even on overcast days, a 10-minute stroll outdoors exposes you to natural light, helping your body produce vitamin D and regulating your circadian rhythm. 10 Soak up daylight
11 Hydrate dry winter skin Weleda Skin Food Body Butter , rich in organic shea and cocoa butters, delivers an ultra- hydrating boost. Massage into dry areas daily to lock in moisture and indulge in a little self-care.
14 Clear congested Sinus Congestion + Horseradish is a Western herbal remedy formulated to reduce mild upper-respiratory congestion. Take as directed to breathe easier when sniffles strike. sinuses: NutriVital
13 Create a calming bedtime ritual: Use a blu lemon essential oil burner with lavender, chamomile or cedarwood 30 minutes before sleep. The soothing aroma promotes relaxation, deeper rest and, in turn, better winter resilience.
15 Stay hydrated with warmth: Swap icy drinks for warm herbal teas or hot water with lemon. Proper hydration thins mucus, aids digestion and keeps skin supple. Carry a thermal mug so you always have a warm sip on hand.
Embrace these 15 winter wellness hacks to keep your energy up, your mind clear and your defences strong. Simple tweaks - whether adding a scoop of collagen to your coffee, lighting an essential oil burner or stepping outside for fresh air - can make a big difference in how you feel this season. Stay well!
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LIVE WELL
Focus on FODMAPs What are FODMAPs? Read on to learn everything you need to know about FODMAP-friendly certification – and how it could help you.
What are FODMAPs? FODMAPs are a group of fermentable short-chain carbohydrates that are poorly absorbed in the small intestine. The acronym stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These include ingredients like fructans in wheat, onion and garlic, lactose in dairy, excess fructose in certain fruits, and sugar alcohols like sorbitol and mannitol. In people with irritable bowel syndrome (IBS), these poorly absorbed carbohydrates can draw water into the gut and rapidly ferment in the colon, leading to pain, bloating, and altered bowel habits. The low FODMAP diet is followed over three phases. The first phase limits high FODMAP foods for a short period of time. The second phase is a systematic reintroduction of foods to identify personal triggers that need to be avoided. The third and final phase is to follow a modified version of the diet, based on the individual’s personal triggers. This three phase diet should always be conducted under the guidance of a FODMAP trained dietitian. If you suspect you have IBS or you are experiencing the symptoms listed above, talk to your dietitian or find a dietitian near you on the free FODMAP Friendly app.
What is the FODMAP Friendly program? FODMAP Friendly is a certification body and organisation which specialises in IBS and the
Low FODMAP Diet. It was co-founded in 2012 with Dr Sue Shepherd, who was one of the team of researchers behind the Low FODMAP Diet. FODMAP Friendly was the first low FODMAP food certification program in the world. The organisation is built on four pillars: food certification, single ingredient testing, education and awareness. Learn more about FODMAP Friendly on their website or on their free to download app. The FODMAP Friendly app is designed to support individuals on their low FODMAP journey. It includes: • a searchable food list with PASS or FAIL ratings and serving sizes; • certified product listings, with filters by country, brand, or category; • a unique Recipe Maker, to help navigate FODMAP stacking; • over 200 dietitian-approved recipes and meal plans; and • a directory of FODMAP trained dietitians
How does FODMAP Friendly certification help you? For individuals living with IBS, knowing exactly what’s in their food matters. Seeing the FODMAP Friendly logo on a product provides immediate assurance that it has been independently laboratory tested, and meets the strict criteria for low FODMAP content. This removes guesswork, especially when interpreting complex ingredient lists. Certification empowers people to make informed choices and also builds brand credibility. Products bearing the FODMAP Friendly mark show a genuine commitment to supporting gut health, aligning brands with science and consumer wellbeing.
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Low FODMAP Roasted Vegetable Budda Bowl Prep time: 15 mins I Cook time: 25 mins I Serves: 2 Savour this Low FODMAP Roasted Vegetable Buddha Bowl – a colourful blend of roasted veggies, quinoa, and greens, drizzled with zesty Low FODMAP Lemon-Tahini Dressing. Simple, satisfying, and perfect for your commitment to a happy and healthy you!
Method 1. Preheat the oven to 400°F (200°C).
Ingredients: • 1 cup sweet potatoes, peeled and cubed • 1 zucchini, sliced • 1 cup carrots, peeled and sliced • 1 cup cherry tomatoes • 2 tablespoons olive oil • Salt and pepper to taste • 2 cups cooked quinoa • 1 cup spinach or kale, chopped • Lemon-tahini dressing Lemon-tahini dressing: • 3 tsp tahini • 2 tsp olive oil • 3 tsp fresh lemon juice • 2 tsp water • 1/2 tsp pure maple syrup (or other low FODMAP sweetener) • Sprinkle of ground cumin • Pinch of salt and pepper to taste. Recipe supplied by FODMAP Friendly.
2. In a large bowl, toss sweet potatoes, zucchini, carrots, and cherry tomatoes with olive oil, salt, and pepper. 3. Spread the vegetables on a baking sheet in a single layer. 4. Roast in the preheated oven for about 25 minutes or until the vegetables are tender and golden. 5. While the vegetables are roasting, prepare the quinoa according to package instructions. 6. In a small bowl, prepare the dressing by mixing together tahini, olive oil, lemon juice, water, maple syrup, cumin, salt and pepper and stir well 7. In serving bowls, assemble the Buddha bowls with a base of cooked quinoa, roasted vegetables, and a handful of chopped spinach or kale. 8. Drizzle with your lemon-tahini dressing. 9. Serve and enjoy your Low FODMAP Roasted Vegetable Buddha Bowl! Feel free to customise the bowl with other low FODMAP vegetables or a protein option such as chicken or tofu (as shown).
Signs and Symptoms: Do you suffer from irritable bowel syndrome (IBS)?
Irritable bowel syndrome (IBS) is a common disorder of the gut– brain interaction (DGBI), affecting approximately 1 in 7 people worldwide. It is characterised by a set of chronic symptoms that impact the large intestine, including abdominal pain or discomfort, bloating, and changes in bowel habits. While IBS can cause significant distress and disruption to daily life, it does not cause damage to the digestive tract. Although there is no single cure for IBS, there are many effective management strategies. These may include dietary changes including fibre modification or following the low FODMAP diet, relaxation therapies such as gut-directed hypnotherapy, and supplements recommended by your healthcare professional. In particular, dietary
management plays a key role. In particular, dietary management plays a key role. Research shows that up to 86 percent of people with IBS experience symptom relief when following the low FODMAP diet under the supervision of a trained dietitian. The exact cause of IBS is not fully understood, but contributing factors may include abnormalities in the gut-brain axis, increased gut sensitivity, food intolerances or dietary triggers, and altered gut motility. IBS can significantly impact quality of life, but with the right support, including personalised dietary advice from a FODMAP-trained dietitian, many people can achieve meaningful and lasting symptom relief.
Article supplied by FODMAP Friendly | fodmapfriendly.com
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LONGEVITY UNLOCKED
The Future of Brain Health
Brain fog? Low mood? Neuro-flavonoids offer a way forward.
Listen to the interview with
If you consistently feel flat, down or overwhelmed, your brain is sending you an important message. All of these symptoms are linked to neuro-inflammation, which is a hidden driver behind fatigue and poor focus. Read on to discover how powerful plant compounds called neuro-flavonoids can calm the brain and
defence system. When we eat flavonoid-rich foods, our brain, gut and heart health all benefit from the powerful antioxidant and anti- inflammatory properties that this protective chemistry provides. There are over 6,000 known flavonoids which can benefit different parts of the body. The Vitalogy Project is a neuroscience-led company that focuses on neuro-flavonoids — a specific group of flavonoids known
Megan about mental wellbeing and brain health on Go Vita’s podcast channel.
support mental clarity, from the inside out. Understanding neuro-inflammation
We know what inflammation looks and feels like when we twist an ankle or strain a muscle, but – inflammation in the brain? That is harder to recognise. Neuro-inflammation is the brain’s immune response to stress, infection, injury or toxins. For short periods, it is a helpful and protective response.
for their ability to support blood flow to the brain and protect brain cells from damage. These powerful plant compounds also help calm neuro- inflammation, making them a key ally in supporting mental clarity, balanced mood, and long-term cognitive health. This is not just theory. At the heart of The Vitalogy Project’s brain health formula are clinical research-backed neuro-flavonoids that have been shown to improve mental energy, mood, memory and concentration, and reduce stress levels, burnout, brain fog and feeling ‘flat’. Megan Wilks (MSc, BNatMed, BCom) is founder and Chief Vitality Officer at The Vitalogy Project.
However, modern life is filled with neuro- inflammatory triggers which keep your body and brain in a constant state of low-grade inflammation. These include: chronic stress, poor diet (especially ultra-processed foods and a high sugar intake), lack of restorative sleep and rest, environmental toxins, a sedentary lifestyle, head knocks (including concussion) and disturbed gut health (because brain and gut function are closely connected). If these neuro-inflammatory triggers persist over time, they damage neurons and disrupt neurotransmitter balance, affecting how we feel, think and function and leading to mood changes, poor focus and cognitive decline. Increasingly, chronic neuro-inflammation is being linked to many common mental health challenges,
A growing body of research shows that neuro- flavonoid-rich diets improve memory, mood, focus, and slow cognitive ageing.
Take action now ... If you struggle to concentrate, feel mentally exhausted, are easily irritable or lacking in enthusiasm, your brain is trying to tell you something. Being proactive with the right nutrients, lifestyle changes and targeted support with a neuro-flavonoid-rich formula can make all the difference in protecting your brain and mental wellbeing in both the short- and long-term.
even in otherwise healthy people, including: brain fog, low mood, fatigue, memory problems, stress, anxiety, and cognitive decline. Nature’s protectors Flavonoids are a specific class of compounds found in fruit, vegetables, herbs and teas. Plants produce them to protect themselves against stress, UV damage and attacks from pathogens and pests; essentially, they are a plant’s immune
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Considering the widespread risk of deficiency, magnesium
supplementation presents a simple yet effective strategy for enhancing overall health and addressing specific health challenges.
Meet Your New Favourite Wellness Rituals
Experience the remarkable health benefits and nourishing indulgence of two best-loved wellness staples: Peruvian Ceremonial Grade Cacao and Japanese Ceremonial Grade Matcha .
Delicious and nutritious The cacao bean, from which chocolate is made, and matcha, which comes from green tea, are known as superfoods for their many nutritional benefits. Let’s take a quick look at what they can do for you. Cacao • Cacao has a very high phytochemical and antioxidant content. These naturally occurring chemical compounds are essential for optimal health. • It is nutrient-dense. Cacao is jam-packed with minerals, fibre and healthy dietary fat; in combination with the phytochemicals, it can lower your risk of heart attack and stroke, while having a positive uplifting effect on your brain and mood. • It is a great support to physical and mental demands. Taken in drinks, its caloric density and antioxidant content are of particular benefit during exercise and study.
Matcha Unlike ordinary matcha, which is made from mature leaves exposed to sunlight, Ceremonial Grade Matcha is made from shaded young tea leaves. This results in its bright green colour and outstanding nutrient content. • Matcha is rich in polyphenols. This is a group of naturally-occurring catechins, which are phytochemicals (plant chemicals) with powerful antioxidant ability to minimise damage from free radicals and therefore protect the body from degenerative disease. • Modern scientific research has confirmed that matcha offers real benefits for heart and liver health, immunity, energy, mental acuity, ulcers, weight control, osteoporosis and dental health. • Matcha drinkers appear to live longer. Researchers attribute matcha’s apparent relationship with longevity to the free radical- fighting abilities of a key catechin, epigallocatechin-3-gallate (EGCG).
Go Vita loves … Nourish Hub Ceremonial Grade Cacao and Matcha 100 percent waste-free range . The Cacao contains the unmatched quality of the rare strain of Criollo cacao, hand-chopped and sustainably sourced from small family-run farms in Peru. The Matcha is shade-grown and stone-milled, organically grown and packed with nutrients, offering a vibrant colour, creamy texture and naturally sweet umami flavour.
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IN PROFILE
Go Vita loves … Nutra Organics Chicken and Beef Bone Broth Concentrates for immunity, gut health and energy. Try adding a spoonful to hot water for a protein hit first thing in the morning.
Scan the QR code to download Nourishing Broth recipes .
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Love your Gut
Benefits of bone broth Nutra Organic broths are low in fat and provide zinc, B-group vitamins, essential
Supercharge your health this winter by supporting immune function, digestion and energy levels with nourishing bone broth .
trace minerals and a rich amino acid profile from collagen protein, which all support immunity, energy and gut health. • Immunity: Optimal gut health is intrinsically linked to the health of the immune system, as well as contributing to digestive, brain, heart and skin health, and helping to regulate mood and sleep patterns. Being grass-fed, Nutra Organic’s bone broth concentrates are richer in nutrients and antioxidants, providing maximum support for gut health and immunity. • Gut health: Bone broth concentrates are an excellent tool in your winter wellbeing arsenal to support gut function. Nutra Organic’s bone broth concentrates contain over 30 percent protein along with amino acids to protect and strengthen the gut barrier. • Energy: Bone broth concentrates are an excellent energy booster, due to the glycine provided in the collagen protein. Glycine is an amino acid made naturally in the body which increases levels of serotonin without increasing dopamine, so it does not result in the jitters which can be triggered by coffee. Try a hot mug of bone broth in the morning instead of coffee, and you will notice a difference in the quantity and quality of your energy levels. Taste the Nutra Organics difference Nutra Organics believes wholefood nutrition should be accessible and delicious. Their bone broths are crafted to meet modern wellness needs while honouring age-old traditional methods of preparing natural food. Whether you are seeking immune support, optimal gut wellbeing or simply a nourishing, tasty beverage, the Nutra Organics Bone Broth range delivers the very best benefits for the whole family.
You might be surprised to learn that bone broth has been a dietary staple in cultures around the world, dating back to prehistoric times. It was first used therapeutically in traditional Chinese medicine as a nutritive and tonic and today is popularly known as ‘liquid gold’ because of its many benefits for wellbeing seekers and athletes. As the crisper winter weather sets in, your body needs more than a cosy jumper to fight off cold and flu bugs – it needs optimal nourishment. Use bone broth to make a hot and nourishing drink, or add to soups, casseroles and sauces for nutrition and flavour.
Chicken Soup for the Soul
The perfect comfort food, this hearty mix of vegetables, chicken and noodles also contains Nutra Organics Chicken Bone Broth Concentrate for boosting immunity and gut health and supporting
healthy bones. INGREDIENTS • 1 tablespoon olive oil • 1 leek, sliced • 2 large carrots, diced
The Nutra Organic promise When it comes to choosing the best brand, not all bone broths are created equal. Nutra Organics bone broths are crafted by in- house naturopaths and food technologists, and the ingredients are responsibly sourced with great care. Ricki Harrison, Head of Innovation and Sustainability
Nutra Organic’s bone broth concentrates contain over 30 percent protein along with amino acids to protect and strengthen the gut barrier
• 2 celery sticks, sliced, leaves reserved • 3 cloves garlic, peeled and minced • 1 bunch parsley, chopped • 1 tablespoon thyme • ½ store-bought organic cooked chicken, or 2 poached breasts, shredded • 1 zucchini, chopped • 3 tablespoons Nutra Organics Native Herbs Chicken Bone Broth Concentrate • 2 tablespoons grated Parmesan, or dairy-free nutritional yeast • 1.5 – 2 litres boiling water • 2 packs ramen noodles • 1 teaspoon pepper METHOD In a large saucepan, gently fry leek, carrots, celery, garlic and thyme in olive oil until softened. Add chicken, zucchini, parsley, celery leaves, broth concentrate, Parmesan or yeast, and water. Simmer for 15 minutes. Add noodles and cook for a further 5 minutes. Serve immediately.
at Nutra Organics, explains: “We foster close connections with our trusted farmers and share a commitment to quality, right down to the soil. Together, we are always innovating and finding sustainable ways to enhance their harvest and our bone broths.” Nutra Organic bone broths are made from Australian organic grass-fed cattle and chicken bones, using a unique method exclusive to Nutra Organics known as Gentle Lock Technology. This cutting-edge drying process locks in maximum flavour and nutrition by gently drying ingredients over a thin layer of warm water, resulting in slow evaporation to remove moisture while concentrating natural sugars and salts and keeping essential nutrients intact.
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Highly nutritious
Naturally delicious
Up to 25 serves
Easy to use
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Top Tips for a Peaceful Night’s Sleep
Struggling to unwind at night? You’re not alone. With today’s fast-paced lifestyle and digital overload, achieving quality sleep can feel just out of reach. But the good news is that small, mindful choices can make a big difference. Here are our top tips for a more peaceful night’s sleep! 4 Create a sleep-friendly space: A dark, cool, quiet
1 Create a calming bedtime routine: Wind down with a warm bath, herbal tea, soft music or journaling. Repeating calming activities every night trains your body to associate them with sleep. 2 Cut the tech at least 30 minutes before bed: Blue light from phones and screens suppresses melatonin—the hormone that helps you sleep. Switch off early and opt for a book instead. 3 Try natural sleep-supporting ingredients: Look for supplements containing effective botanicals for sleep: • Reishi Mushroom – This adaptogenic mushroom helps ease mental stress and calm the nervous system. Its compounds, like beta- D-glucans and triterpenes, promote a relaxed, meditative state. • Passionflower – Known for its natural sedative properties, Passionflower has been used in traditional Western herbal medicine to soothe the nerves and relieve nervous tension. • Kava – Long used for its calming effects, Kava works by increasing GABA levels in the brain, helping you feel relaxed and fall asleep faster. Together, these ingredients work synergistically to reduce the time it takes to fall asleep, improve sleep quality, relieve disturbed sleep, and support overall mental and physical relaxation.
bedroom can make all the difference. Block out light, lower the temperature, and reduce noise for deeper, uninterrupted sleep. 5 Keep a consistent sleep schedule: Go to bed and wake up at the same time every day - even on weekends. This reinforces your body’s natural circadian rhythm. Remember, better sleep doesn’t happen overnight. It’s built over time through consistent, supportive rituals both in your environment and in what you put into your body.
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LONGEVITY UNLOCKED
Greens Reinvented
Beyond detox to daily longevity support
steadier energy, better digestion, and long-term wellbeing. Powered by the principles of biohacking and nutrient stacking, these modern formulas combine the best of science and nature to help you function at your best today—and support healthy ageing for tomorrow. At the heart of this evolution is synergy: stacking ingredients that work together to amplify results. From
Greens, Reinvented: Beyond Detox to Daily Longevity
Greens powders used to be all about cleansing and detox. But a new
generation of blends is changing the game, offering daily support for sharper thinking,
brain-boosting nootropics to gut-friendly probiotics and cellular energisers, these
greens go well beyond your average superfood powder.
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THINK BETTER, LIVE BETTER ™
Consolidate & Simplify Your Longevity Routine WITH ONE DAILY HABIT
Cellular Energy from the Inside Out Every healthy system in the body starts with cellular energy. Compounds like acetyl-L-carnitine, nicotinamide riboside (NR), and taurine support mitochondria—the tiny engines in our cells that fuel stamina, memory, and recovery. MCTs from coconut provide clean- burning ketones that fuels your body and brain without sugar crashes. And nutrients like trimethylglycine (TMG), and Quatrefolic ® folate support methylation – a key detox and DNA repair process that becomes less efficient with age. Think Clearer, Feel Calmer Mental clarity and mood balance are critical to how we function and age. Adaptogens like Siberian ginseng and Rhodiola help regulate cortisol, reduce stress, and promote a calm, focused energy. Nootropics like L-theanine, L-tyrosine, and alpha-GPC support neurotransmitter synthesis to facilitate better memory, alertness, and cognitive performance. And medicinal mushrooms like Lion’s Mane and Cordyceps may further support energy and cognitive wellbeing. Combat Stress and Inflammation Oxidative stress and low-grade inflammation are two of the biggest contributors to ageing and chronic disease. Antioxidants from grape seed, green tea, rosemary, and grape juice help neutralise free radicals and reduce damage. N-acetyl-cysteine (NAC) supports glutathione production (your body’s master antioxidant), while milk thistle aids liver detoxification. Aquamin ™ sea minerals offer trace elements essential for cellular signalling and muscle recovery.
225 g 450 g SIZES
A new generation of blends is changing the game, offering daily support for sharper thinking, steadier energy, better digestion, and long-term wellbeing.
Gut-First Approach to
Longevity Your gut health
shapes everything from immunity to mood to inflammation. Modern greens powders go beyond common fibres by including prebiotics like Fibregum ™ acacia fibre and green banana resistant starch, plus resilient probiotics like Bacillus coagulans that survive stomach acid and help colonise the gut. When combined with nutrient- dense greens like chlorella, wheatgrass, kale, and broccoli sprouts, these blends support digestion, detox, and nutrient absorption—key pillars of healthy ageing. Two Scoops, Full-Body Support You don’t need 10 different supplements to feel great. Nootropic Greens ™ is a daily superblend of over 60 ingredients, offering complete ingredient dosage transparency, and designed to support the body and brain from the inside out. It’s the smarter, simpler way to build resilience, boost energy, and promote clarity—all while laying the foundations for healthy longevity. Greens for Now and Later This isn’t just a greens powder. It’s a daily ritual rooted in modern longevity science. By combining targeted botanicals, cognitive enhancers, adaptogens, and gut support, Nootropic Greens ™ offers a practical tool for anyone who wants to age well and feel better now.
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Daily Greens Fruit & Vegies
Organic Mushrooms
One Daily Habit
Antioxidants
Nootropics
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Energy & Vitality
Longevity Nutrition
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