Teens face unique hormonal challenges and nutritional requirements. In this on-demand workshop, Kira and Lara will combine their expertise in sports nutrition and women’s health to explore the healthy development and fitness of teen boys and girls.

They’ll cover topics such as body type, protein requirement, acne, the menstrual cycle, and alternatives to the pill. 

Participants will learn of the unique needs of teens’ developing bodies and acquire skills for assessing and troubleshooting common teen health problems, including menstrual problems.

They will be presented with clinical pearls from Kira and Lara’s 50 years of combined experience and come away with new ways to help teens with their health and hormones.

Uberhealth Kira Sutherland Lara Briden 200

The Workshop Program

This workshop is divided into 2 x 2 hour lectures covering the following topics on teenage hormone health.


1. Growth development of boys and girls

  • The importance of building muscle and achieving peak bone mass. 
  • Timeline of growth and development and how it differs in girls and boys.
  • A short exploration of body type or somatype and why it can matter.

2. The maturation of the menstrual cycle

  • The timeline of cycle maturation and why it’s normal for young teen girls to go through a phase of mild insulin resistance and androgen dominance (i.e., temporary PCOS).
  • Troubleshooting menstrual symptoms and knowing when to see a doctor.
  • The problem with the pill, especially for teens. 
  • Alternatives to the pill.

3.  Nutrition and exercise for teens

  • How to help teens fuel properly, including getting enough protein. 
  • Why exercise and sport are important for brain and mental health, and how to encourage teens to participate.
  • For girls: Eating and exercising for their cycle and RED-S.
  • Considerations for weight management, with precautions around disordered eating.

4. Natural treatment for acne in both boys and girls.

5.  Natural treatment for common teen period problems:

  • Irregular periods, with a focus on troubleshooting PCOS versus undereating. 
  • Heavy periods and the role of histamine. 
  • Pelvic pain.
  • Premenstrual mood.

6. Top tips and best supplements for teens and early 20s. 

  • For muscle gain, energy, stress, sleep, and mental health. 

The knowledge shared in this workshop is primarily designed for health and wellness practitioners and students. However, we believe it's also highly useful information for any parents or teenagers who want to better understand their body, hormones, and health. We welcome anyone who wishes to enrol including general public, personal trainers, athletes, fitness enthusiasts and health coaches.



Workshop Presenters

Lara Briden 900 (1)


Naturopathic Doctor, Best-Selling Author, Speaker

Lara Briden is a naturopathic doctor and bestselling author of the books Period Repair Manual and Hormone Repair Manual — practical guides to treating period problems with nutrition, supplements, and body-identical hormones.

A graduate of the Canadian College of Naturopathic Medicine (1997) and the University of Calgary (evolutionary biology), Lara serves on several scientific advisory committees including The Centre for Ovulation and Menstruation Research (CeMCOR) at the University of British Columbia.

She is a popular speaker and has delivered keynote presentations for the Australasian Integrative Medicine Association (AIMA), the Australian Traditional Medicine Society (ATMS), the University of Otago, Endometriosis New Zealand, Endometriosis Association of Queensland (QENDO), and the Evolutionary Health Society of New Zealand (EHA).

Lara currently has consulting rooms in Christchurch, New Zealand, where she treats women with PCOS, PMS, endometriosis, perimenopause, and many other hormone and period related health problems.


Sports Nutritionist, Naturopath, Lecturer

Kira Sutherland is a Naturopathic Sports Nutritionist to some of the world's best athletes. She also lectures and mentors upcoming practitioners in the field of sports nutrition, and offers online courses for supporting athletes, trainers and sports enthusiasts how to nourish the body to achieve peak performance and fitness.

Using her 25+ years of clinical experience she has combined her knowledge of Naturopathic medicine with education in sports nutrition to create a truly wholistic approach to optimising performance for athletes and those striving for optimum health - especially women. Having lectured both within Australia and internationally on all things Naturopathic and sports nutrition, she is passionate about teaching people to take care of their bodies for the long term, not just treating them in the present moment. Kira believes that the role of a practitioner is to empower and teach clients to take care of themselves, to give them as much knowledge as possible.

kira sutherland astrologer
Kira Sutherland

“I am 100% happy that I attended. I felt really motivated and stimulated, for me as much as my clients. The research was translated into do-able actions. Thanks so very much for excellent information presented beautifully.”

Naturopath, Lecturer, Writer

Kira Sutherland

“Thank you! I found the course structure and materials very useful. There were clear slides on everything but I especially found the slides on weight loss, circadian rhythms & nervous system particularly valuable.”

Nutritional Therapist

Kira Sutherland

“I found the deep dive into the finer details of perimenopause/menopause very valuable. I also appreciated the little tips and tricks to take into clinic.”

Dr Chinese Medicine & Acupuncture

Kira Sutherland

“This training really refined the thoughts I already had in regards to insulin sensitivity in the over 40 population and I'm more confident to try out some fasting options both personally and professionally.”