If you've been feeling tired, bloated, foggy, or just a little off lately, you're not alone. The colder months can take a real toll on our energy, immunity, and mood – but according to Kimberley Porteous, a naturopath and university researcher, there are small, practical shifts that can make a big difference.

We spoke with her about how food, rest, movement, and mindfulness play a vital role in how we feel every day - and why prioritising plant-based, whole food meals might just be the wellness fix your body’s been asking for.
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Plant-Based for the Gut, the Mind, and Everything in Between

“Your gut microbiota is one of the most important - and most overlooked - organs in your body,” Kimberley explains. “It’s home to up to two kilograms of bacteria and microorganisms that do far more than help you digest food.”

A healthy gut microbiome helps:

• Regulate blood sugar and metabolism
• Support immune function
• Improve insulin sensitivity
• Balance mood
• Reduce inflammation throughout the body
• Even enhance how we age and respond to illness
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But when our gut is imbalanced – something known as dysbiosis – we become more vulnerable to everything from anxiety and depression to chronic fatigue, skin conditions, and autoimmune issues.

And the biggest culprits? “A diet high in processed foods, stress, poor sleep, and overuse of antibiotics. It all contributes to a gut environment where the wrong types of bacteria thrive.”

That’s where a plant-based lifestyle comes in.

“Eating a variety of colourful, whole plants floods the gut with polyphenols and fibre, which nourish the helpful bacteria and crowd out the harmful ones. We also cut back on food additives and saturated animal fats that inflame the gut lining.”

The Wellness Practices She Recommends Most

When it comes to helping her patients feel better – physically, mentally and emotionally – Kimberley’s approach is rooted in consistency and simplicity. Here are the five practices she recommends time and again:

1. Sleep Like You Mean It

“The most underrated health tip is consistent, good quality sleep. Aim to go to bed and wake up at the same time every day – even weekends. It regulates your circadian rhythm, which affects everything from metabolism to mood, immunity to longevity.”

She also suggests:

• No screens or stress an hour before bed
• Being in bed at least an hour longer than you think you need
• Creating a wind-down ritual in low light
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2. Do What You Love (Really)

“We need to get into a parasympathetic, relaxed state more often - and one of the best ways is to prioritise joy and pleasure. What did you love doing as a teen? That’s often the key.”

And it’s not just about feeling good. She notes that joy helps reduce risk of heart disease, cancer, autoimmune issues and premature ageing.

3. Move, Even a Little

“Exercise is the best antidepressant. It improves sleep, insulin sensitivity, bone health, joint mobility, mental clarity - the list is endless.” And she doesn’t prescribe punishing routines: “Just move regularly, however feels good for you.”

4. Eat Whole, Brightly-Coloured Food

“Eat an anti-inflammatory diet with at least six cups of colourful vegetables per day - no excuses. Bright plants, whole grains, legumes, spices - foods that look like they did when they grew. If you change the way you eat, you will change your life.”

5. Don’t Forget Water

“Dehydration is more common than people realise. It can cause fatigue, headaches, joint pain, even anxiety. You should be drinking enough to need the bathroom every 90 minutes - and your urine should be a pale straw colour.”

She recommends starting the day with 2-3 big glasses and aiming to finish your water before sundown to avoid disrupting digestion or sleep.

Overlooked Advice: Give Yourself Permission to Rest

When asked what small change people most overlook, Kimberley’s answer is simple: deep rest.

“Not just sleep - but real, unstructured, nourishing rest. Put your legs up the wall. Breathe deeply. Lie on the floor. Cancel something. Schedule rest and honour it like a meeting.”

She urges us to rethink our obsession with overworking: “Stress is literally killing us. We all need to stop glorifying burnout.”

Why She Recommends IKU – for Patients and Herself

“IKU makes it so easy for my patients to eat well,” she says. “Especially for shift workers, parents, busy professionals – people who don’t have the time or energy to meal prep.”

She also recommends IKU for anyone recovering from burnout or starting a gut restoration protocol. “They get the right fibre, the whole foods, the legumes and grains. It helps rebalance their gut without overwhelming them.”

Even meat-eaters love it:

“I’ve never met someone who didn’t enjoy IKU meals. Even sceptics are surprised. The lasagnas, the nachos - they’re comforting and satisfying without being heavy.”

She adds that IKU has helped her in her own routine too.

“I try to only eat while the sun’s up - for better digestion and sleep. So having something I can just heat and eat after work, without compromising on quality, is a lifesaver.”

Her Go-To Winter Wellness Habits

To stay well and energised through the colder months, she keeps it simple – and warm.

• Stick to routines: “I still wake early and exercise - laying out my clothes the night before helps.”
• Eat warming meals: Slow-cooked veg, risottos, spice-rich curries and stews.
• Use seasonal spices: Cinnamon, ginger, nutmeg, cardamom - even in coffee.
• Hydrate smarter: “I drink more herbal tea and add hydration salts to water.”
• Nourish the senses: “I rub oils into my skin to combat dryness and finish the day under a blanket with a warm lavender and honey milk.”
  

Final Word: It’s Not About Perfection – It’s About Progress

“You don’t have to do everything at once. Just start where you are. Maybe that’s adding one extra plant to your plate, sleeping 30 minutes more, or ordering your first week of IKU meals. Small shifts, done consistently, are powerful.”
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