11 Top Tips For A Successful Fat Loss Diet


Lets face it, dieting is not much fun, and its actually hard work too, go figure! So here is your go to tips and tricks guide to following a diet for fat loss.


1. Let’s Talk Calories

A generic calorie deficit for fat loss is around 400-500calories per day, this is a ballpark figure, and everyone is very different. But to loose fat you technically need to be in a calorie deficit, meaning if your maintenance calories everyday is 2500, then to loose body fat you would need to lower your calories to 2000. So you need to be burning more calories than you are taking in. Capiche? Now don’t take what I am saying and just run with it, this is assuming the person in question is already healthy, metabolism strong, and no other fat loss hindering problems that need to be addressed first. If someone has been under eating for too long they may need to establish a baseline first and then work the calories down again. But as a general rule, don’t expect to loose body fat eating your maintenance calories or above, the math’s just doesn’t add up folks!


2. Eat As Normal As Possible

When you start a diet it’s common enough for you to start very enthusiastically. You drop your calories, take out the variety, take out the yummy stuff, and eat as boring as possible, because unfortunately it’s human nature to associate pain and hunger for compliance. Big mistake! How long do you intend on dieting for? 2 weeks? Nope, a little longer, loosing body fat is hard work so expect to be in it for the long haul, to do it safely and comfortably. The closer to your “normal diet” as possible the better. This will ensure you are still getting variety and all the foods you love but staying in a calories deficit if needed, to burn fat. A few examples of this are: instead of avoiding fruit all together, just strategically place it as your carbs in your post workout meal, instead of taking out cheat meals all together, plan them ahead of time so you can still maintain an active social life. Yes it is possible to adhere to point number 1 above AND still be eating the foods you love everyday but it may take some trial and error and some additional input from a practitioner or coach.


3. Love What You Eat

This is very close to the point above. I LOVE food. Love it. I think with my stomach, I love eating and I love cooking, and there is no way that you would be able to give me food I dislike and then expect me to stick to it long term or have a positive connection with the outcome. The same goes for you, you must just adore your meal plan and all the beautiful nourishing foods you consume to be able to eat it day in day out.


4. Structure A Cheat Meal Or Re-feed Day

A cheat meal is one meal off your plan; it can be anything, pizza, takeout, a couple of cupcakes, whatever you feel like. A re-feed day, or also known as high carb day is an entire day of higher calories, clean calories. Pick one or the other. Both are very important to your fat loss. They help speed up the metabolism and kick-start everything to move along after you’ve been in lower calories. Don’t tell me you don’t need it, because your body does, you will get leaner and be able to commit to and stay on your plan with the knowledge that your cheat meal is coming. If anything, they keep you sane whilst dieting. The frequency of them is very individual and goal dependent, but never the less, have it, don’t be shy, don’t whine about it, enjoy it, and know the value of it on your progression towards your goal.


5. Have A Meal Plan 

You would be amazed at how many people DON’T follow a meal plan when dieting, and this is fine, it can work. But ideally it would be a great idea to have a plan so you then know to measure your progress and make small tweaks is necessary, and periodize your meal plan when you hit a plateau. Without a plan you plan to fail.


6. Periodize Your Meal Plan

Having a plan is a start and then periodizing your meal plans is key! For example, when a client has a serious weight loss goal in mind, I change their meal plan with the change of every training program and Biosignature review, which is every 4-6weeks. This ensures the client has a new plan to keep them interested, keep their bodies guessing with new and rotated calories, and different sources of food.


7. Don’t Follow Someone Else’s Plan

You are a snowflake. What works for others may not work for you. Your friend’s plan may be too low in carbs for your body type, or the plan you copied from a magazine may not be ideal for your chosen sport or physique. I would suggest Biosignature to help you structure a specialized meal plan that is just right for you.


8. Rotate Your Foods

This is super duper important. Not only does rotating your foods supply you with variety, but it also limits your ricks of developing food intolerances and allergies. You can factor this in when you period your plans.


9. Train

I know this sounds obvious, but you would be surprised how many people think they can loose body fat without doing exercise simply by sticking to a plan, sure, this can be true in some cases. But along with the many benefits of exercise, if you exercise daily, you build more lean mass, so your maintenance calories will also go up, meaning you can structure in your plan more food to fuel your workouts, winning!


10. Don’t Starve Yourself

This is the hardest point I find. There is a fine line between being in a calorie deficit for fat loss and wanting to kill someone because you feel your stomach eating itself. Putting together a fat loss diet is very tricky, there is a balance that needs to be achieved, and over step it and you’ll find that you are full too often and not giving your body a chance to burn fat. But in all honesty, a fat loss diet will leave you feeling a little hungry, sorry, but that’s how it goes, especially if you are in the first stages of eating under your maintenance. I cannot tell you what is perfect, but what I will tell you is that there is a difference between feeling a little hungry at times, and feeling haaaanngryyy, learn this difference quickly and you’ll go far.


11. Be Compliant

Once you have your plan, it’s in a calorie deficit, you periodize it, and you train. What’s next? Stick to it! The only person you’re cheating is yourself.

The Starter Pack To Health, Hormones & Happiness Is Now Available!


“The Starter Pack To Health, Hormones & Happiness” is a great new ebook from me, Penny!

Aimed at beginners or fans and followers who want to know my basic guidelines. It has everything you need to get your healthy and hormonally balanced hot body journey started!

The Starter pack is a beautiful downloadable ebook and includes:

Penny’s Principles
Your Macros Lesson
Healthy Eating Guide
5 Essential Recipes
Your Guide to Supplements
7 Day Meal Plan
4 Week Exercise Program
Weekly Exercise Schedule
Top Motivational Tips & Tricks
Lifestyle Diary
Your Lifestyle Diary


I would love for you to grab yourself a copy and learn the basics of structuring your food and training and ultimately rebalancing your hormones for a smoking hot bod! My Starter Pack is available in the online store for a bargain of $44.95.

Yours in Health, Hormones & Happiness



About Penny Lomas

Penny Lomas is a Personal Trainer and Registered Level 2 BioSignature Modulation Practitioner based in Melbourne, specialising in hormone coaching, strength and conditioning, holistic lifestyle coaching, and body transformation. Penny is an Australian Health and Fitness Writer with extensive years in the Fitness Industry. Penny is a published Fitness Model, Athlete, TV Presenter on Living Lean TV, and Ecostore Australia Ambassador. Penny is also a 3 x Oxygen Magazine Cover-girl and Proud Ambassador. Penny is currently studying her PICP Level 1&2 and also Performing Circus Arts and Tumbling. To find out more about Penny or to train with Penny you can contact her here penny@pennylomas.com.au


How To Increase Your Testosterone Through Exercise


Testosterone. The muscle builder, He really does get a bad wrap. But we need him. Testosterone is a vital male sex hormone that is also found in females but in smaller amounts. Testosterone is responsible for sex drive, energy levels, bone formation, mood regulation and muscle strength and growth. When your levels of testosterone decrease, you can experience lethargy, depression and weight gain. There are many ways to increase your Testosterone with nutrition, lifestyle and supplementation, but there are also huge Testosterone boosting benefits from exercise. The right type of training can be utilized to boost your levels and improve your overall well-being.

Here Are My Top Tips To Naturally Increasing Your Testosterone Through Exercise:

  1. Perform Compound Exercises. Compound exercises are the big movers. Compound exercises are those that involve more than one joint and muscle group. In order to boost your testosterone, you must recruit a lot of muscle fibers, which can be achieved by doing compound exercise.  Examples of compound exercises include bench presses, shoulder presses, dead lifts, back rows, squats. By recruiting more muscle mass as well as a challenging motor pattern it leads to a greater metabolic stress on your body. The hormonal response from a compound such as squat is far greater compared to a smaller muscle group exercise such as a bicep curl.
  2. Lift Heavy Weights. Lifting light weights will build muscle endurance, but it cannot do much in the way of increasing testosterone. Lift weights that are challenging you enough. The ideal rep range for a testosterone boosting workout is four to eight.
  3. Perform Enough Sets. Performing single sets of exercises can lead to marginal strength gains, but it can’t boost testosterone levels efficiently. Keep your sets in the three-to-four range.
  4. Have A Rest Day. Working out every day will not allow your muscles enough time to heal, repair and ultimately grow, and it can also compromise your testosterone release. Wait at least two days before working the same muscles.
  5. Aim To Lower Your Body Fat. If you have an excess of body fat on your body, estrogen levels can become elevated. This is a female dominant hormone that can inhibit the release of testosterone. By performing the above training tips and monitoring your diet your body composition will lean up anyway but if you would like to include cardio training in addition, aim for 20 to 30minutes three times a week, preferably a HIIT session.

Yours in Health, Hormones & Happiness



About Penny Lomas

Penny Lomas is a Personal Trainer and Registered Level 2 BioSignature Modulation Practitioner based in Melbourne, specialising in hormone coaching, strength and conditioning, holistic lifestyle coaching, and body transformation. Penny is an Australian Health and Fitness Writer with extensive years in the Fitness Industry. Penny is a published Fitness Model, Athlete, TV Presenter on Living Lean TV, and Ecostore Australia Ambassador. Penny is also a 3 x Oxygen Magazine Cover-girl and Proud Ambassador. Penny is currently studying her PICP Level 1&2 and also Performing Circus Arts and Tumbling. To find out more about Penny or to train with Penny you can contact her here penny@pennylomas.com.au

Everything You Need To Know About Macros!


After a few fans and followers letting me know they felt a little lost with macros I decided to share my knowledge, opinion and guidance with all things macro related. Where do I start with this? There has been so much around lately of macros. Either you count and calculate them fanatically or you don’t, but is there a middle ground?


What are Macros?

Macros are short for Macronutrients, which are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:

  • Carbohydrate
  • Protein
  • Fat


While each of these macronutrients provides calories, the amount of calories that each one provides varies.


Carbohydrate provides 4 calories per gram.

Protein provides 4 calories per gram.

Fat provides 9 calories per gram.


Besides carbohydrate, protein, and fat the only other substance that provides calories is alcohol. Alcohol provides 7 calories per gram. Alcohol, however, is not a macronutrient because we do not need it for survival, well maybe a glass or two of vino to survive a tough week at least!


We need all these macros to survive, that’s why its not recommended to avoid or dramatically cut any particular macro. For example, so zero low carb dieting for long periods or avoiding fat. They all work in synergy so its best simply to manipulate the amounts to get the results you want, I’ll go into more detail about this.


So what are Micronutrients? These are nutrients that our bodies need in smaller amounts, and include vitamins and minerals.


  • Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.


  • Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.


Now I am going to be cruel here and say that your best choices for protein are meat, poultry and fish. Yes other items have protein but if their main macro is carbs or fats then it is not a “protein source” in my book. For example: a banana has 1.3g of protein in it, it also has 23g of carbs, so don’t try and tell me it’s a protein source! It is a carb source!

When we eat these types of foods with protein, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

  • Fat is found in meat, poultry, nuts, seeds, milk products, butters and margarines, oils, oily fish, some grain products and salad dressings.


You should know now that not all fat is created equal, for example there are healthy fats like coconut oil, organic butter, olive oil, avocado and nuts and seeds, whereas man made or as I like to call them “pretend fats” are artificial, synthetic, industrial or manufactured trans fats and are caused by the way some fats and oils are processed. They are found in foods that use hydrogenated or partially hydrogenated vegetable fats, such as deep-fried and baked foods. They really are naughty stuff, so always check labeling and avoid vegetable oils, packaged soups, crackers, chips, baked goods, frozen foods and general processed food….but I am assuming you are avoiding these already!


Ok, so now we know what macros are and what they do lets give a little insight into how we should eat and structure them. This may be controversial so I will try and keep it neutral as everyone has a different way of eating.


Macro timing

Some say, and there is science to back it up, that macro timing is key. Myself on the other hand I am a little more lenient when it comes to macro placing with my clients and myself.  Some say carbs only post workout, some say pre workout and some for breakfast, and some say all of the above. To be honest do whatever your practitioner tells you to do because they know you, but there are pros and cons to all. A general guide if you are unsure is “you have to earn your carbs”: So add carbs around workouts and when you need the energy. Personally I love carbs pre bed to induce sleep. A general rule is to avoid fats around your workout. But also, lets just make it simple: just eat healthy foods to nourish your body and its needs all day long and don’t get caught up in perfectly timing your macros. The world wont fall apart if you don’t have you carbs post workout one day.


How to structure your macros

  • A general rule is to make sure you are eating protein with every meal, which I believe is key. A guide to follow is either a palm size of protein, or you can weigh your food (but who has time for that!) I am a big believer in eating what you know is enough and not getting too caught up in exact measurements.
  • The next thing is fibre. A guide here is a couple of cups or a hand size of vegetables or salad. In the ideal world once your protein and fibre requirements are met I am happy for you to eat whatever you like! Just kidding…..but really, meeting your protein and fibre needs for the day is pretty hard so once this is achieved then you can start to play around with the other macros.
  • Fats. Let me make this perfectly clear. You need fat. Dietary fat and body fat. If someone tells you that you need to follow a low to zero fat diet I would run in the other direction as fast as you can! You need fat for so many functions, my world is hormones – you need fats for proper hormone function. So add anything between 2-6 additional serves of fats a day as well. My favorite are a teaspoon of organic butter or coconut oil on my veggies, or chuck ¼ of avocado into your green smoothie.
  • Next is Carbs, and they really are a tricky subject purely because everyone’s tolerance is very different. There are so many factors that play apart. With myself and clients I use Biosignature and their insulin profile to determine their carb metabolism rate. So for example I am a carbo type, my body like carbs (and my mind loves them!) so I do well on moderate protein, moderate fats and moderate to high carb dieting. But I could have a client that suits purely protein, veggies and fats. Your bodyfat and previous carb/sugar abuse has a massive impact on this as well. This all comes down to genetics, and all starts in the mouth when you eat carbs. Chewing breaks food into small molecules that combine with saliva secreted by the salivary glands in the mouth. Along with mucin and buffers, saliva contains the enzyme salivary amylase, which acts on the starch in food and breaks it down to maltose. Salivary amylase continues for the short duration that the carbohydrates are in the mouth, after which the mixture of the partially digested carbohydrates travels down the esophagus into the stomach. Everyone’s level of amylase is very different so you see when a practitioner prescribes you a generic diet with set carb macros majority of the time this doesn’t work because we are all snowflakes, our carb tolerance is very individual.
  • One thing to take into consideration is that very few people do well on high fat AND high carb intake. There are people that need an equal balance, such a ‘Mixed types’ but people usually need more of one or the other.


So you see this is where macros can be confusing, but don’t fret! Here are some troubleshooting ways to work it out:

  • Start with a balanced diet of protein, fats and carbs. Measure your success and results and alter from there.
  • Start the day, so your first morning meal, with a high carb meal and measure how you feel 20mins-2hrs later. If you feel like you need to go back to bed for a nap, sorry you are not a carbo type. If you feel alert, energetic and great then carbs suit you.
  • Try carb cycling. If I am ever unsure of a clients tolerance or they are simply border line carbo/fat and protein type this is a sure fire way to still get them loosing body fat whilst making them more tolerant to carbs.
  • Be intuitive! If you really listen to your body it will give you some clear signs that it likes what your doing. If you are not loosing body fat eating high carb and low fat, or vice versa, or you simply feel rubbish then adjust your macros accordingly.
  • Get your booty off to see a Biosignature Practitioner like myself to have them devise your ideal macros ratios. Most Biosigs practitioners will measure Hba1c, insulin and fasting glucose to determine your status.


So yes, I do believe there is a middle ground. Please don’t get too caught up in macros. Hit you protein, fibre and fat requirements and add in carbs where you need them. Simple!

Yours in health, hormones and happiness



About Penny Lomas

Penny Lomas is a Personal Trainer and Registered Level 2 BioSignature Modulation Practitioner based in Melbourne, specialising in hormone coaching, strength and conditioning, holistic lifestyle coaching, and body transformation. Penny is an Australian Health and Fitness Writer with extensive years in the Fitness Industry. Penny is a published Fitness Model, Athlete, TV Presenter on Living Lean TV, and Ecostore Australia Ambassador. Penny is also a 3 x Oxygen Magazine Cover-girl and Proud Ambassador. Penny is currently studying her PICP Level 1&2 and also Performing Circus Arts and Tumbling. To find out more about Penny or to train with Penny you can contact her here penny@pennylomas.com.au

The Pill & Female Contraception.


 The Pill & Female Contraception, all you need to know to make an informed decision.

By Penny Lomas & Heidi Cummins


For this weeks blog I am addressing an often-questioned subject for females and their hormonal and general health. Contraception. For this week’s blog Health, Hormones and Happiness resident naturopath Heidi Cummins has kindly stepped in for an interview to answer all our queries on the pill and other female contraception options. For those of you that are not familiar with Heidi, Heidi is the resident guest blogger for my website for all things naturopathy. On a personal level, Heidi is a wonderful lady in my life as my own personal Naturopath, we connect, we read not only from the same book, but from the same page, which I think is very important in this industry.


Ok, so grab a coffee ladies, 10minutes of your time and an open mind, here we go!



Penny: Hi Heidi, thanks so much for contributing to this week’s blog as I know this is a passionate topic of yours. We’ll start with the pill Heidi, the pill to me is a clear no brainer when it comes to health but for those that aren’t quite clear on what the pill is, can you explain exactly what the pill does?


Heidi: Hi Pen, thanks so much for collaborating with me on the blog this week. Ok, so the birth control pill is designed to disrupt this natural process. The pill contains estrogen and progestin hormones, which function to decrease the release of luteinizing and follicle-stimulating hormones. As a result, ovarian follicles are restricted from growing, which in turn prevents an egg from developing and leaving the ovary. In essence, the pill’s synthetic hormones convince the ovary that an egg has already been released. As such, it thins the endometrial lining, but thickens the cervical mucous. Which makes it more difficult for sperm to reach the fallopian tubes. I always say to people that it effectively creates a “pregnant-like state”.


Penny: Great thanks, so this is why women on the Pill can experience pregnant like symptoms?


Heidi: Correct.


Penny: How does hormonal contraception (the pill and IUD’s) harm women?


Heidi: Some ocps are combined estrogen and progestin, where others are progestin only. Both are synthetically derived hormones and so carry the same kinds of risks and the well-publicized hrt side effects. Side effects of the combined ocp include:


Increased risk of blood clots, stroke, and heart disease

Increased risk of cancers especially cervical, breast and liver

Abnormal skin pigmentation

Depression and mood swings




Decreased bone density

Impaired muscle gain


Yeast overgrowth and infection

Loss of libido

Nutritional deficiencies including magnesium, folic acid, coq 10, b6, b2, b3 and zinc.

Gall bladder problems

Hair loss

Fatigue and brain fog


Penny: A misconception is that the pill is a safe way to control hormones and ultimately your menstrual cycle. This is incorrect, hormonal contraception is not a substitute for real hormones. The pill, patch or implant contain nasty progestins, which are not our own progesterone. Can you tell us about the negative side effects that progestin’s can cause?


Heidi: A progestin only pill, injections, implants and IUDs are often promoted as less dangerous or less side effect inducing than the combined pill. This is not the case and these progestin only options still have many terrible side effects such as:


Irregular bleeding or spotting

Painful breasts

Headaches and migraines




Weight gain

Amenorrhea – absence of periods

Anxiety, depression and panic attacks

Bone thinning

Increased risk of diabetes


Penny: Talk to me about the connection between pcos and the pill?


Heidi: The connection between these two is a complicated one. The pill has been a standard treatment for pcos and yet it appears to worsen the metabolic problem, insulin resistance, that is commonly at the root of the condition. The monthly bleed induced by the pill is a drug-withdrawal bleed, not a proper period. So it does nothing to restore proper ovulation and menstruation. Also, pcos can be the result of post-pill syndrome. This is when menstruation does not return for many months to years after stopping the pill. The pill causes chronically elevated luteinizing hormone, which is a major feature of many cases of pcos.


Penny: Excellent, great answer Heidi. And I just want to put it out there to my fans and followers and also many BioSignature clients of mine that PCOS is a sneaky condition I find, it presents itself as a sexual organ problem but is usually, as you mentioned Heidi, a insulin issue (the ovaries are saturated in insulin) so I always suggest to my clients to manage their carb intake and follow a low to moderate carb diet avoiding processed and simple sugars to manage PCOS symptoms.


Penny: How would you describe the mental side effects of the pill and uid’s?


Heidi: Depression is very common and unfortunately sometimes women don’t realize that it is the pill causing their sadness. Depression can creep into their lives and they may think it is because of general dissatisfaction with their lives. Sometimes with our patients Pen, it is not until they come off the pill that they realize the sadness they were feeling was not normal. Women with anxiety, panic attacks, mood swings and grinding teeth at night are also things that I see in my clinic all the time. These will often completely disappear once they come off the pill.


Penny: So we now know that the pill causes weight gain, insulin resistance, sugar cravings, and prevents muscle gain in women. With my fans and followers mainly being fitness fanatic women that love to lead a holistic lifestyle, I’m sure we now have the attention of the readers that are struggling with theses symptoms and are on the pill or IUDs. So for readers that are considering making the healthy choice to come off the Pill, here comes the big question, how hard is it to reverse the metabolic damage that the pill can cause?


Heidi: The metabolic changes can take up to two years to reverse, although seeing a personal trainer and a naturopath can speed up this process. Great nutrition, exercise and subsequent weight loss can do wonders. Also there are many fantastic herbs and nutrients that cannot only restore the menstrual cycle and fertility, but also the underlying causes can be dealt with to reduce the risk of recurrence.


Penny: Now moving away from the pill and onto IUD’s. I’ve heard a lot about the copper coil, to me being a holistic living and BioSignature Modulation Practitioner this seems an absurd and down right dangerous way to prevent pregnancy. For those who haven’t heard have this option can you tell us what it is and why it is considered dangerous?


Heidi: I am so glad you asked about this one Pen, so now I will discuss my most loathed contraceptive device! The IUD.


The two most commonly used IUDs in Australia are the progestin releasing mirena and the copper coil.


The mirena releases progestin which thickens the cervical mucous, decreasing the amount of sperm that can reach the egg. The copper coil releases copper, which is toxic to sperm (and to us!!!)


They both cause an increase in inflammation within the uterus with is not conducive to falling pregnant. The initial insertion of these IUDs can cause pelvic infections and in some cases can perforate the pelvic wall. Also if the IUD moves out of place, and you do fall pregnant, there is a much greater risk of miscarriage and ectopic pregnancy. Many women experience periods that are longer, heavier and more painful than they had prior to the IUD insertion.


The mirena carries with it many of the same side effects as the progestin only oral contraceptive pill, as we are still absorbing this synthetic hormone into our blood stream.

The copper one is even worse, as we are absorbing copper. This is an extremely toxic heavy metal. It depletes zinc, which is critical for our immune system and also skins health. It depletes magnesium, which supports the nervous system and muscle function. Iron is another essential nutrient, which suffers as a result of excess copper, and as the IUDs increase blood loss, anemia is very common.


Copper is an endocrine disruptor, which means that it can alter our hormones. It can cause a massive increase in estrogen. In my clinic I see many young, otherwise healthy, men who are exposed to copper in their work (such as plumbers and electricians) with symptoms and test results showing excess estrogen.


Copper toxicity can occur in some people who are not good at eliminating heavy metals.

Copper toxicity symptoms include:






Skin rashes

Cognitive decline

Hair loss



Penny: With that being said, if women are considering removing their UID or coming off the Pill, what time frame are women looking at to retrieve their optimal health again?


Heidi: In my experience this usually takes anywhere from 6 months to two years. If women are wanting to fall pregnant they need to wait a minimum of 6 months before trying for a baby, and should do a thorough detox and pre-conception care program with a naturopath first, also working with a Personal Trainer to strengthen their pelvic floor, core muscles and hip stability in preparation for the pregnancy. A healthy lifestyle change may be needed permanently also.


Penny: Call me old fashioned but I always encourage my clients to engage in regular safe sex in a loving relationship but without the use of hormonal disrupting pharmaceuticals, as nature intended! What natural contraception options would you recommend couples to use?


Heidi: Hhhmmmmm…….well really there is no perfect option. The least disruptive to a woman’s body are the barrier methods such as condoms and diaphragms. It is also very helpful to know your cycle and when you are most fertile so that you can abstain during those days.

But this method alone is not entirely effective …..and I have two beautiful children to prove it !!

Penny: Haha, Thanks Heidi! I have a menstrual calendar app which I would highly recommend as it helps women record their cycle and stay in tune with their rhythms, naturally. Thanks Heidi again for being apart of Health, Hormones and Happiness we look forward to your next appearance!


About Penny Lomas

Penny Lomas is an Australian Health and Fitness Writer based in Melbourne. With extensive years in the Fitness Industry, Penny is a published Fitness Model and Athlete, Ecostore Australia Ambassador, Personal Trainer and Registered BioSignature Modulation Practitioner specializing in hormone coaching, strength and conditioning, holistic lifestyle coaching, and body transformation. Penny is also a 3 x Oxygen Magazine Cover-girl and Proud Ambassador. Penny is currently studying her PICP Strength and Conditioning Level 1&2 and also Performing Circus Arts and Tumbling. To find out more about Penny you can visit her at www.pennylomas.com.au


About Heidi Cummins

Heidi graduated in 2000 from The Southern School of Natural Therapies with a Bachelor of Health Science. Since then she has gained over ten years of clinical experience treating a broad range of disorders. It has been a priority for Heidi to stay in touch with the latest research in the field of Natural Medicine so she can continue to educate herself by regularly attending seminars and programs. This has included training in Live Blood Analysis (Hemaview)


I have had two beautiful children aged 9 and 5 years old. Through my experiences becoming a mother I gained great insight and skill in all areas surrounding pregnancy, birth and parenthood. I have had fantastic results treating parents and children of all ages. It is extremely rewarding as a health professional to support families at this special time and to watch the children grow up benefitting from a healthy lifestyle. Heidi is passionate about helping people to achieve their maximum health potential, physically, mentally and emotionally. True health must be holistic and support improvement in all these areas. Heidi strongly believes in the body’s natural ability to restore good health, given the right set of circumstances. These include the basics of great nutrition, quality sleep and a calm and contented life.