Understand your body. Knowledge is power.
BLOOD WORK
Why your GP says your iron is "normal" but you feel terrible
Most labs use a ferritin reference range of 15–200 µg/L. A reading of 20 is technically "in range" but functionally depleted. Most integrative practitioners want ferritin above 50 — ideally 70–100 for active women. If your doctor says your iron is fine but you're exhausted, hair is falling out, and you can't think straight — ask for the actual number. "In range" and "optimal" are not the same thing.
The blood tests every woman should get yearly
At minimum: Full Blood Count, Iron Studies (ferritin, serum iron, transferrin), Thyroid Panel (TSH, Free T3, Free T4 — not just TSH), Vitamin D, B12 & Folate, CRP (inflammation), HbA1c + Fasting Insulin (metabolic health). If you have hormonal concerns, add: Oestradiol, Progesterone (Day 21), LH, FSH, Testosterone, DHEA-S, SHBG. Most GPs will only test TSH and FBC unless you specifically ask. Be your own advocate.
How to read your own blood work
Step 1: Get the actual numbers (not just "normal"). Step 2: Compare to optimal ranges, not just lab ranges. Step 3: Look at trends over time, not single snapshots. Step 4: Consider the full picture — symptoms + blood work + how you feel. HerLab tracks all of this for you. Key tip: lab reference ranges are based on the general population, which includes sick people. "Normal" just means "not unusual" — it doesn't mean healthy.
HORMONES & CYCLE
Your cycle is a vital sign — here's why
Your menstrual cycle is considered the 5th vital sign (alongside heart rate, blood pressure, temperature, and respiratory rate). An irregular, missing, or painful cycle isn't "just how it is" — it's your body signalling that something is off. Common drivers: thyroid dysfunction, insulin resistance, PCOS, stress/cortisol, low body fat, nutrient deficiencies (especially iron, B12, vitamin D, zinc). Track your cycle length, flow, and symptoms — patterns tell a story your doctor needs to hear.
How to train with your cycle, not against it
Menstrual phase (days 1–5): Hormones lowest. Go lighter — yoga, walking, light strength. Follicular phase (days 6–13): Oestrogen rising. Energy climbing. Push harder — heavy lifts, HIIT, PR attempts. Ovulatory phase (days 14–16): Peak strength and power. Competition mode. But watch joint laxity. Luteal phase (days 17–28): Progesterone up, energy down. Moderate intensity. Steady cardio. Don't fight it. Working with your hormones instead of ignoring them is a competitive advantage most women don't use.
PCOS: what it actually is and what to test
PCOS affects 1 in 10 women but takes an average of 2+ years and 3+ doctors to diagnose. It's not just about cysts on your ovaries. The Rotterdam criteria requires 2 of 3: irregular/absent periods, clinical or biochemical signs of high androgens, polycystic ovaries on ultrasound. Key tests: Testosterone, DHEA-S, SHBG, Fasting Insulin, HbA1c, LH:FSH ratio. The root cause is usually insulin resistance — not a hormone problem per se. Inositol, exercise, and blood sugar management often matter more than the pill.
GUT HEALTH
The gut-hormone connection most doctors miss
Your gut contains the estrobolome — a collection of bacteria that metabolise oestrogen. When gut health is compromised (dysbiosis, SIBO, leaky gut), oestrogen can be recirculated instead of excreted, leading to oestrogen dominance. Symptoms: heavy periods, PMS, breast tenderness, weight gain, mood swings. Fixing your gut often fixes your hormones. Start with: removing inflammatory foods, adding probiotics (Lactobacillus strains), supporting gut lining (L-glutamine, zinc carnosine), and testing for H. pylori and SIBO if symptoms persist.
H. pylori: the hidden cause of fatigue and gut issues
H. pylori infects ~50% of the world's population. It reduces stomach acid → impairs nutrient absorption → leads to iron deficiency, B12 deficiency, fatigue, bloating, reflux, and nausea. Many women are treated for iron deficiency for years without anyone checking why they can't absorb iron. If you've been iron deficient despite supplementing, ask for an H. pylori breath test or stool antigen test. Treatment is a 2-week antibiotic protocol, then gut repair with zinc carnosine, probiotics, and L-glutamine.
SUPPLEMENTS
Why you should never start 5 supplements at once
If you start multiple supplements simultaneously and feel better (or worse), you have no idea which one caused the change. Protocol: Start ONE new supplement at a time. Give it 2–4 weeks. Note any changes in symptoms, energy, digestion, sleep. Then add the next one. This is how you build a protocol that actually works for YOUR body. Start with the highest-priority recommendation from your blood work — usually iron, vitamin D, or B12.
Supplement timing: when to take what
Morning (empty stomach): Iron (with vitamin C), thyroid medication (alone, 30+ min before food). Morning (with food): B vitamins, Zinc, CoQ10, Fish Oil, Vitamin D (with fat). Afternoon: Magnesium if needed for daytime calm. Evening/Bedtime: Magnesium glycinate, Ashwagandha. Separate by 2+ hours: Iron from calcium, zinc from iron, thyroid meds from everything. Taking supplements at the wrong time can cut absorption by 50% or more.
PREGNANCY & MOTHERHOOD
I just found out I'm pregnant — what now?
First, breathe. You have options and support. Book a GP appointment to confirm your pregnancy with a blood test (beta-hCG). Start a prenatal vitamin with folate immediately if you haven't already. Your GP will refer you to a hospital or midwife for antenatal care. In Australia, public hospital maternity care is free under Medicare — you don't need private health insurance to have a baby. If you want a private obstetrician, check your health fund's waiting periods (usually 12 months for pregnancy). Your first ultrasound (dating scan) is usually around 7–8 weeks.
Pregnancy options and support
Every woman's situation is different, and there's no judgment here. If you're considering your options, you might explore: Keeping your baby — your GP and hospital midwives will guide you through antenatal care, birthing options, and postnatal support. Adoption — organisations like Barnardos Australia, Anglicare, and CatholicCare offer confidential counselling and support for women considering adoption. Foster care arrangements are also possible. You can speak to a counsellor without any commitment. Pregnancy support lines: Pregnancy, Birth and Baby Helpline 1800 882 436 (free, 24/7), PANDA (Perinatal Anxiety & Depression Australia) 1300 726 306, and your local community health centre.
Medicare, health insurance & pregnancy costs
In Australia, public maternity care is fully covered by Medicare — this includes antenatal visits, hospital birth, and postnatal care. You don't need private health insurance to have a baby safely. Private obstetric care costs $5,000–$15,000+ out of pocket even with insurance, depending on your fund and your obstetrician's fees. Private health insurance must have "pregnancy and birth" included and typically has a 12-month waiting period. Key Medicare items: GP visits (bulk-billed or gap), blood tests, ultrasounds (some gap fees), hospital admission for birth. Ask your GP about a Mental Health Care Plan (10 Medicare-subsidised psychology sessions) — perinatal mental health support is essential, not optional.
Key pregnancy specialists to know about
Obstetrician (OB): Specialist doctor for pregnancy and birth. You'll see one if you go private or have a high-risk pregnancy. Midwife: Trained professionals who manage normal pregnancies and births. Available through public hospitals and birth centres — many women prefer midwife-led care for a more personal experience. Maternal-Fetal Medicine (MFM) specialist: For high-risk pregnancies (e.g. gestational diabetes, pre-eclampsia, multiples). Lactation Consultant (IBCLC): For breastfeeding support — worth seeing early if you plan to breastfeed. Pelvic Floor Physiotherapist: See one during pregnancy AND postpartum. Non-negotiable. Women's Health Psychologist: Perinatal anxiety and depression affect 1 in 5 women. Getting support early makes a huge difference.
Perimenopause & menopause — what to expect
Perimenopause can start as early as your mid-30s and typically lasts 4–8 years before menopause (which is defined as 12 months without a period). Symptoms include: irregular periods, hot flashes, night sweats, mood changes, brain fog, sleep disruption, weight changes, joint pain, and reduced libido. The gold standard treatment is Hormone Replacement Therapy (HRT/MHT) — modern evidence shows it's safe for most women and dramatically improves quality of life. Don't accept "it's just your age." Ask your GP about testing (FSH, oestradiol) and discuss HRT options. The Australasian Menopause Society (menopause.org.au) has excellent resources and a find-a-doctor tool.
ADVOCACY
How to advocate for yourself at the doctor
1. Bring your data — HerLab's "Share with Doctor" export gives you a professional summary. 2. Use specific language: "I'd like to test my ferritin, not just my haemoglobin" is more effective than "I'm tired." 3. If they say "it's just stress" or "lose weight," ask: "What specific tests can we run to rule out other causes?" 4. Ask them to document their refusal to test in your file — this often changes the conversation. 5. You can request a second opinion or ask for a referral to a specialist. You're not being difficult. You're being thorough.
