Nourished Naturally: A Conversation with Lexi Crouch
We recently caught up with Lexi Crouch, nutritionist, author and one of our favourite voices in the wellness space. We’ve loved working with Lexi in the past, and this time we invited her to share her thoughts on sugar, natural alternatives and how to keep things balanced (and delicious).
Lexi’s approach to nutrition is something we know our customers will appreciate, especially if you're trying to make smarter food choices without cutting out the fun. Whether you're new to Manuka Hut or already a customer, we think you’ll find a few gems in this conversation.
Nourished Naturally: A Conversation with Lexi Crouch
1. Lexi, for those in our community who may not know you, can you tell us a bit about yourself and the work you do?
Firstly it is a pleasure to be here digitally and thank you for having me involved. I am such a big fan of Manuka Hut and you have had a big impact on my immune system this winter season.
I am a Brisbane-based Clinical Nutritionist, Author, Speaker & Yoga Teacher specialising in Mental Health, in particular Eating Disorders, with a huge passion for health and wellbeing.
I entered this space many years ago recovering from a severe and enduring battle with Anorexia. While conventional medicine had its place, when I truly wanted to recover to an optimal level, I decided to explore and study the world of health and my path evolved naturally. When I started to feel better through health, I knew this was something I had to continue for life and help others to experience the same too.
2. Nutrition and sugar consumption can feel overwhelming. What’s your take on it?
Great question and my first response to this is please don’t be afraid of sugar. Sugar comes in many different forms such as glucose, fructose, sucrose and maltose. It can be found naturally in foods such as honey and it’s important we include glucose in our diet (in moderation).
It’s a source of energy our body needs to function and comes from carbohydrates which help our brain function too. I include some at each meal and recommend the same for clients to support blood sugar balance.
I’m also a big believer in not depriving myself, so I enjoy chocolate and cake occasionally. Food should be enjoyed for taste and connection, which also contributes to better mental health. As they say – everything in moderation.
4. Are there any small nutrition do’s and don’ts you’d recommend to someone looking to eat more mindfully?
I’m a big fan of raw honey and Manuka honey. Not only are they natural sugar sources, they contain essential vitamins, nutrients, natural enzymes, antioxidants and antibacterial properties that are hugely beneficial for the body and health. The benefits include aiding digestion and boosting the immune system.
4. Are there any small nutrition do’s and don’ts you’d recommend to someone looking to eat more mindfully?
Yes – and I always say keep it simple. Nutrition should feel natural once the body and mind are in sync. Here are some of my go-to tips:
- DO drink 2L of water daily – it boosts energy, brain function and digestion.
- DON’T rush your meals – slow down, chew, and stay mindful to help digestion and nutrient absorption.
- DO include more fibre – oats, legumes, fruits and wholegrains are great for regularity and cholesterol.
- DON’T skip meals – keep blood sugar stable and carry a healthy snack just in case.
5. You’ve tried a few jars from Manuka Hut. How do you like to use Manuka honey in your day-to-day?
I’m such a big fan – right down to using the wooden spoon! My favourite way is adding it to hot cacao in the afternoon. It gives me an energy boost before client sessions. If I feel sickness coming on, I’ll also take a spoonful straight from the jar.
6. What’s one underrated wellness habit more people should try or revisit?
Breathing. It sounds simple, but many of us live in “fight or flight” mode. Deep belly breathing has a huge impact on overall health. Just five minutes in the morning or before bed can calm the nervous system, improve sleep, boost mood and help digestion.
Swap refined sugar for honey in your tea or cacao – it’s tasty and good for you.
7. You’ve worked across different areas of health and wellness. What have those experiences taught you about how people relate to food?
I’ve had a rewarding and diverse career, from eating disorders to performance nutrition. The biggest thing I’ve learned is that every person and body is different – it’s about meeting the individual where they are.
Most people come to improve their relationship with food, but that often means improving their relationship with life. I help them understand why we need nutrition rather than seeing it as input vs output. It’s a lifelong journey and I’m here to guide them with balance.
8. How do you approach wellness in your own life? Are there any non-negotiables in your daily routine?
My daily routine is my holy grail. My philosophy is “master the morning and you master the day”. Here’s what it includes:
- Meeting the sunrise for mindfulness and self-connection
- Yoga – I’ve learnt to “show up anyway” even when it looks different
- Drinking water upon waking to hydrate body and brain
- Walking – my go-to for flow and endorphins
- Nutritious breakfast – eggs and avocado or oats with protein and peanut butter
Lexi’s Quick Tips
Smart swaps and simple wins
- Swap refined sugar for honey in your tea or cacao – it’s tasty and good for you.
- Swap a cookie for a protein bar to stay full and avoid blood sugar dips.
- Swap soft drink for kombucha – it’s better for your gut and still hits the spot.
- Swap milk chocolate for quality dark chocolate – full of antioxidants and minerals.
Final Thoughts
We loved hearing Lexi’s take on wellness, nutrition and the power of keeping things simple. From mindful meals to breathwork and daily rituals, her approach reminds us that small, consistent steps can make the biggest difference. Whether you're looking to cut back on refined sugar, boost your immune system or just feel more in tune with your body, there's something here for everyone.
A big thank you to Lexi for sharing her story and wisdom with our community.
About Lexi Crouch
Lexi Crouch is a Brisbane-based Clinical Nutritionist, author, speaker and yoga teacher with a focus on mental health and eating disorder recovery. With a compassionate, evidence-based approach, she helps people reconnect with food, body, and self.
Learn more at lexicrouch.com, connect on LinkedIn, or follow her on Instagram for daily inspiration.
