The Hormone Nutritionist | Alternative & holistic health service

The Hormone Nutritionist

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24.01.2022 Want to know what factors can stop/delay ovulation? Stress Not eating enough Not eating often enough... Poor diet Environmental toxins Injury Sickness/illness Injury Being out of routine Travelling So as you can imagine, there are many reasons why you may ovulate late in your cycle or not at all depending on what you’ve got going on in your life. If you’re trying to conceive in 2021, it’s important to be mindful of these potential factors so that you can try and positively influence those that are within your control.

23.01.2022 There are many things that negatively effect healthy ovulation. As women, our bodies need to feel safe enough for healthy ovulation to occur. Factors that can stop ovulation, just to name a few, include over exercising, illness, high levels of chronic stress, poor work/life balance, poor diet, travelling and poor sleep quality.... Ovulation is both diet and lifestyle influenced, so it is important to approach it holistically. Are any of these influences contributing to your anovulatory (no ovulation) cycles? If you want to learn how to easily track ovulating at home, tune into episode 10 of The Happy Hormones Podcast (link in profile)! See more

23.01.2022 Let's chat about ovulation predictor kits. If you're trying to conceive you may be using OPKs. They are designed to measure your LH surge (lutenising hormone) which triggers ovulation. ... The trouble is, they don't actually confirm if ovulation occurs. See, your body may have been gearing up to ovulate but something happens in your life (high levels of stress, over exercising, illness, under-eating etc.). and as a result, your body decided that it wasn't a good time to ovulate (aiming to try again later in the cycle or not at all). If you suffer with PCOS and/or long cycles, chances are you may experience multiple LH surges throughout your cycle as your body attempts to ovulate and therefore, the positive ovulation results you may receive, are not an accurate representation of when ovulation occurs. This is why charting your basal body temps and cervical mucous is so handy because it can really help you to pinpoint your fertile window and confirm if ovulation does or doesn’t occur each cycle. If you want to regulate your cycles and optimise your fertility, click the link in my bio and apply to work with me! See more

19.01.2022 If you're not paying attention to ovulation and you're someone who suffers with monthly cycle issues (e.g. painful, heavy, irregular, missing periods, PMS etc.), here's why you should start... Most women think that mensuration is the main event in the monthly cycle but it's actually ovulation. Menstruation is actually the result of ovulation.... It occurs after the release of an egg (ovulation) that isn't fertilised. We can learn soooooo much about our cycles and our overall health from ovulation based on when it occurs (if at all) and many other factors. Whether you're trying to conceive or trying to avoid pregnancy, tracking ovulation is something that I encourage every woman to do or at least be aware of. **Please note that this is not possible when taking hormonal birth control. Hormonal birth control interferes with ovulation.** The thing is, if you're not ovulating, it means that something's up. There's always a reasons why it's not occurring and the reason/s need to be addressed. Bottom line is, ovulation is a sign of optimal health. If you suffer with irregular and/or painful monthly cycles and/or if you're trying to conceive, apply to work with me by clicking the link in my profile so that together we can balance your hormones and boost your fertility! See more

17.01.2022 How exciting, you're planning to try for a baby in 2021! You may be now asking yourself, what do I do now? How do I give myself the best possible chance of conceiving with ease?... Well, as your preconception Nutritionist, I have you covered with my top tips... Reduce physical/emotional stress This one is a biggie. When you're in your fight or flight mode (sympathetic nervous system), your mind perceives your body to be under threat (an unideal time to fall pregnant). The trick here is to minimise your stress as much as possible. This may mean more time for you, reducing your intense workouts and/or saying no more often. Focus on whole, real foods You don't need to overthink this one. Stick to the basics. Your body and hormones will thank you from staying clear of foods that come from a packet as much and as often as possible. Eat at regular intervals It is super important to keep your blood sugars nice and steady throughout the day. This will prevent your body from being tricked into thinking that it's starving (yes, I'm looking at you if you skip breakfast or are too busy for lunch). The body needs enough calories in order to ovulate and run a healthy menstrual cycle. Track your cycles How else will you know what's going on and when? Look at tracking your basal body temperatures every morning, your cervical mucous and cervix position - you will learn so much about your cycle and when/if ovulation is occurring. Be kind to yourself For some couples, conceiving can take some time. Therefore, it's super important to stay positive, calm and focus on the things that are in control - your diet and lifestyle. If you're looking for 1:1 support, jump on my waitlist (link in bio) See more

14.01.2022 No. Nup. No way. Not a chance. Nope Ladies, this. is. NOT. a. thing! Don’t ever let someone tell you or make you think that the symptoms you’re experiencing are in your head ... Your symptoms and the way you’re feeling is valid. No one can tell you how you should and shouldn’t be feeling based on some testes and observations. No one knows your body better than you do. Be your biggest advocate. Never stop questioning what you read, hear and observe. Never stop chasing the answers you deserve. You’ve got this See more

13.01.2022 MYTH BUSTED! Many women are led to believe that the very second they stop taking the hormonal birth control pill, they can fall pregnant. In many cases this is simply not true.... If you’re someone who has taken the pill for a number of years, you may find that is takes quite some time for your cycles to regulate and for the communication between your brain and your ovaries to kick back into gear. For some women, it is still possible for ovulation may resume straight away. If you’re considering coming off the pill because you’re wanting to conceive in 2021, it’s important to know that it may take a number of cycles before you’re able to achieve optimal ovulation. I have seen this time and time again. It is unfortunately very common. Thankfully, now knowing this you can be proactive and start to implement a preconception plan. The pill can deplete nutrient stores, so the sooner you can address these nutrient stores, the better the outcome will be. See more

13.01.2022 THE SECRET TO A REGULAR CYCLE IS OUT! There’s no magic pill There’s no quick fix... There’s no overnight results If you want to regulate your cycle and achieve happy hormones, you’ve got some key areas to focus on: Quality Sleep Gentle Daily Movement Nourishing Food Stress Management Hydration Vitamin D Balancing your hormones and regulating your cycle requires a holistic approach and patience. If you’re feeling overwhelmed when it comes to knowing where to start, click the link in my bio to jump on my waitlist for 1:1 support. Together let’s implement a targeted and completely individualised protocol so that you can reach your goals of successful conception See more

12.01.2022 Have your hormonal imbalances left you feeling overwhelmed and out of control? Are you at the mercy of your monthly cycle? If the answer is yes, this is a clear indication that you’re letting your symptoms define your quality of life.... I’m here to tell you that is doesn’t have to be this way. The solution? Learning how to manage your symptoms with effective diet, lifestyle and environmental strategies. Click the link in my profile to apply to work with me and together let’s put a plan in place to overcome these hormonal imbalances and improve your quality of life See more

11.01.2022 It’s important to know that your period isn’t the main event in your monthly cycle, ovulation is. If you’re not ovulating, you’re not going to experience a true period. High levels of stress ... Stress can be either physical (e.g. injury) or emotional (e.g. your job). Your body is prioritising stress hormone production over sex hormones. Post hormonal birth control It’s quite common for women to notice that their period doesn’t return after being on hormonal birth control. The reason being is that it can take some time for the brain and ovary communication to resume and to replenish nutrient stores. Not eating enough If you’re not giving your body enough energy in the form of food, it can’t be expected to use what little energy it has to use towards ovulating and mensuration. It’s going to use the little energy available to focus on other life sustaining functions. Nutrient deficiencies The body needs an array of certain macro and micro nutrients for hormone production. When you're not obtaining these nutrients, over a period of time (no pun intended), you're no longer obtaining the basic building blocks to help with ovulation and as a result, mensuration. Not eating often enough This is a form of major stress on the body. If you’re skipping meals and your period is MIA, this may be a big reason why. If your body thinks that food is scarce, it will stop you from ovulating to protect you. Over exercising This is another major form of stress on the body and may cause you to lose your period. Try taking things down a couple of notches if this sounds like you. Want to get your period back? Apply to work with me (link in bio)! See more

11.01.2022 MYTH BUSTED Excess oestrogen can be problematic but so can low levels of oestrogen Low levels of oestrogen can cause:... Fatigue Hair loss Weight gain Vaginal dryness Depression Sleep disturbances And more One way of telling if you may have low levels of oestrogen is if you experience vaginal dryness or little to no cervical mucous. Suboptimal cervical mucous can be a big problem if you are trying to conceive because sperm need it to survive and swim towards a released egg. Now there are a few different reasons why your oestrogen may be low and so it's important to work with someone who can help you to establish the root cause. If you're struggling with hormone irregularities and whacky cycle symptoms, click the link in my bio and apply to work with me. I have limited spots available for July. See more

10.01.2022 MINDSET RESET Girl, a daily multivitamin isn't going to solve all of your hormonal imbalance problems. Wouldn't it be wonderful (and super convenient) if it did though, hey?... The reality is that there is so much more to achieving fuss-free, regular monthly cycles. It really comes down to your diet, lifestyle and environment. The magic happens when all three of these areas are in check. I know it can seem super overwhelming knowing where to start, but just remember that you don't have to do and implement everything all at once. Just take it day by day, step by step. If you're needing support, click the link in my bio and apply to work with me. Together, let's break it all down, get super clear and begin implementing an effective nutrition protocol that will help you achieve your goals and hormonal bliss! See more

07.01.2022 TOP TIPS FOR NOURISHING YOUR HORMONES THAT TAKE UP VERY LITTLE OF YOUR TIME 1 Cook once, eat many times If you don’t consider yourself to be much of a whiz in the kitchen, you’re going to love this tip! ... Increase the batch size of your meals so that you can have leftovers the next day (everything tastes better the next day anyway, am I right?). Better yet, freeze what you don’t need for the days when you don’t feel like cooking at all. 2 Stick to the basics It’s so easy to over complicate things. The trick is to stick to basic recipes and basic whole-food ingredients. This certainly doesn’t mean that you have to sacrifice on flavour. When you're cooking with good quality ingredients and cooking simple recipes that take little to no time at all, you can be sure that you are getting the nourishment you need without the fuss. For ultimate nourishment, think quality fats, protein, complex carbohydrates and fibre for every meal. 3 Shop online Who has time for grocery shopping these days. All you need is 10-20 minutes, once a week to plan and purchase your food online. This not only saves on time but it also saves on wastage. Purchase only the ingredients you need for the meals you plan to have during the week. We are so lucky to now have the ability to have good quality produced delivered straight to our door so that you can focus on other things. 4 One-pan meals There are HUNDREDS of delicious one-pan/pot recipes out there that make nourishing your hormones so incredibly quick and easy. Whack all of your ingredients in or on the pan, pot or baking tray, cook and enjoy! Before you head out the door for the day, add all of your ingredients to a slow cooker, set and forget. When you arrive home, you’ll not only be welcomed by an aromatic experience but you’ll also have dinner ready to go when you are! So there you have it, you're all set. Go and enjoy all that free time! See more

06.01.2022 Excess oestrogen is something that gets a lot of air time and that’s because it’s something that women commonly suffer from But do you know what it’s like when your oestrogen is well balanced? When it’s not too high and not too low... ... When oestrogen is in check, you can expect to experience fuss-free regular monthly cycles, a healthy libido and stable moods throughout your menstrual cycle. Both oestrogen and progesterone have opposing yet complimentary effects. Think of them as yin and yang. Oestrogen balance is directly related to progesterone You ideally want both oestrogen and progesterone to be well matched. Now, excess oestrogen can present itself in two ways: 1. High oestrogen relative to normal progesterone levels 2. High oestrogen relative to low progesterone levels Excess oestrogen can lead to those super annoying and frustrating cycle related issues such as PMS, breast tenderness, fluid retention, heavy periods, painful periods etc. Low oestrogen also comes with its own set of signs and symptoms. If you're ready to start experiencing fuss-free, regular monthly cycles, click the link and my profile and apply to work with. Together we can implement a targeted and individualised protocol that is designed to help achieve your health goals. See more

06.01.2022 Allow me to introduce you to some of your AMAZING reproductive hormones... Oestrogen Androgens (testosterone and androstenedione) Gonadotropin-releasing hormone... Follicle stimulating hormone Lutenising hormone Progesterone The key to fuss-free, regular monthly cycles and flourishing fertility, is when all of these hormones are in synch with one another. To achieve hormonal balance, you need to be focusing on your diet, lifestyle and environment. If you're ready to start experiencing fuss-free, regular monthly cycles, click the link and my profile and apply to work with. Together let’s implement a targeted and individualised protocol that is designed to help achieve harmonious hormones. See more

05.01.2022 Let's talk about low progesterone... I know that this is something that a lot of you ladies struggle with and want more information on. We know that progesterone and oestrogen are like yin and yang.... These two hormones balance each other out and optimal levels result in a healthy menstrual cycle. First up, let's talk about how low levels of progesterone may present themselves (disclaimer: signs and symptoms are different for everyone): - Premenstrual spotting - Short luteal phase - No luteal phase - Cervical mucous in the luteal phase - Heavy and/or long periods - PMS - No postovulatory temperature rise - Unexplained infertility If you suspect that you may have low levels based on some of these signs and symptoms, you can always ask your GP to test your levels to be absolutely certain. So how can you boost your levels? The answer is simple... you need to be ovulating. No ovulation = no progesterone! Therefore your focus should be on supporting healthy ovulation. Need help with this? Click the link in my profile and apply to work with me. Together, let's get to the root cause of why you're producing either suboptimal levels of progesterone or perhaps, none at all. From there, we can implement an effective nutrition protocol that is going to help you achieve a regular, fuss-free monthly cycle. See more

04.01.2022 MYTH BUSTED! You'd be forgiven for thinking and assuming that you ovulate every single cycle. However, the truth is that your diet, lifestyle and environment all influence ovulation and whether or not it will occur. ... See, your body is always looking out for you in the preovulatory phase. If you're not eating enough, often enough, it will think that food is scarce and shut down ovulation. If you're over-exercising and physically exhausting yourself, it will prioritise rest and recovery and shut down ovulation. If you're chronically stressed, it will think that you are under "threat" and shut down ovulation. Ladies, this is your body's way of working for you and not against you. It's important to know that if you're not ovulating, you won't be producing any progesterone. Suboptimal levels of progesterone can lead to PMS, heavy and/or painful periods, premenstrual spotting, tender breasts, a short luteal phase and so much more. So what can you do? - Nourish your hormones with real, whole foods - Get enough sleep - Prioritise self care - Address nutritional gaps - Move your body in a hormone-friendly way - Be kind to yourself Know you're not ovulating and need help? Apply to work with me! Together, let's get to the root cause, have you achieve a fuss-free, regular monthly cycle and boost your fertility (link in profile). See more

03.01.2022 Okay so let’s chat about why your period might be MIA? Whether it’s been 3 months or 3 years, there’s always an underlying reason. It’s important to know that your period isn’t the main event in your monthly cycle, ovulation is. ... So, if you’re not ovulating, you’re not going to experience a true period. Your dealing with high levels of stress Stress can be either physical (e.g. injury) or emotional (e.g. your job). Your body is prioritising stress hormone production over sex hormones. Post hormonal birth control It’s quite common for women to notice that their period doesn’t return after being on hormonal birth control. The reason being is that it can take some time for the brain and ovary communication to resume and to replenish nutrient stores. Not eating enough If you’re not giving your body enough energy in the form of food, it can’t be expected to use what little energy it has to use towards ovulating and mensuration. It’s going to use the little energy available to focus on other life sustaining functions. Nutrient deficiencies The body needs an array of certain macro and micro nutrients for hormone production. When you're not obtaining these nutrients, over a period of time (no pun intended), you're no longer obtaining the basic building blocks to help with ovulation and as a result, mensuration. Not eating often enough This is a form of major stress on the body. If you’re skipping meals and your period is MIA, this may be a big reason why. If your body thinks that food is scarce, it will stop you from ovulating to protect you. Over exercising This is another major form of stress on the body and may cause you to lose your period. Try taking things down a couple of notches if this sounds like you. If you need help getting your MIA period back, click the link in my profile and apply to work with me. Let's get you back in the flow! See more