Georgia Marrion Naturopath I Nutritionist

Georgia Marrion Naturopath I Nutritionist Hi I’m Georgia, a naturopath & nutritionist available for online clinical consultations, health an

This Soba Breakfast Bowl is one of my favorite quick, nourishing breakfasts that supports your fertility 🍜It's ready in ...
09/09/2026

This Soba Breakfast Bowl is one of my favorite quick, nourishing breakfasts that supports your fertility 🍜

It's ready in about 15 mins and tastes delish.

So...what makes this bowl so fertility-supportive?

Buckwheat soba noodles provide quality carbohydrates your eggs need for energy and development. Despite the name, buckwheat is GF and provides B vitamins for energy production and hormone synthesis.

Eggs are one of the most nutrient-dense foods you can eat - high-quality protein, choline for brain health, lutein for cellular protection, and complete amino acids your body needs for hormone production.

Kale is a nutritional powerhouse delivering folate (critical for reproductive health), vitamin K, calcium, and antioxidants. The variety of antioxidants protect your cells from oxidative damage - crucial for egg quality.

Tamari and rice vinegar add flavour while supporting digestion. The sesame seeds provide minerals including magnesium and zinc - both important for reproductive function.

The optional kimchi or sauerkraut adds probiotics for gut health, which directly impacts hormone metabolism and immune function.

What I love about this bowl is the flexibility. Make it vegan with tofu or tempeh. Add extra veggies. Adjust the seasonings. It's a template, not a rigid recipe.

Try this one morning this week and let me know what you think! 💭

If you have PMOS, understanding insulin resistance may be the key to better outcomes.Insulin resistance is one of the ma...
31/08/2026

If you have PMOS, understanding insulin resistance may be the key to better outcomes.

Insulin resistance is one of the main underlying characteristics in many cases of PMOS. This isn't coincidental - understanding this connection is crucial for effective PMOS management.

Here's how it works 👇🏼

Insulin is a hormone produced by the pancreas that helps your cells use glucose for energy. In insulin resistance, your cells stop responding effectively to insulin. This means less glucose gets into cells where it can be used for energy, and more glucose remains in the bloodstream - creating elevated blood glucose levels.

When insulin resistance is present in PMOS, it causes:

➡️ High androgen levels (excess male hormones) and reduced SHBG levels. SHBG is a protein that binds to hormones and makes them inactive. Lower SHBG means more active circulating hormones - amplifying the hormonal imbalance.

➡️ Increased systemic inflammation, which affects every reproductive process including follicle and egg development.

➡️ Increased risk of type 2 diabetes and heart disease - long-term health risks that extend beyond fertility.

➡️ Follicles and oocytes don't develop and mature properly. Ovulation fails (anovulation). Menstrual cycles become irregular. Sub-fertility results. Miscarriage and early pregnancy loss risk increases.

Basically, Insulin resistance directly sabotages reproductive function in PMOS.

This is why identifying and addressing insulin resistance is often foundational to PMOS management.

Effective PMOS support includes:

✅ Testing for insulin resistance (fasting glucose, fasting insulin, HOMA-IR)
✅ Dietary modifications (low glycemic index carbs, adequate protein, adequate healthy fats)
✅ Regular physical activity
✅ Stress management
✅ Targeted supplementation if needed

By addressing the root cause (insulin resistance) rather than just managing symptoms, we can create meaningful improvements in PMOS outcomes and fertility.

If you have PMOS, has your insulin resistance been comprehensively assessed? This is often the missing piece.

Ready to investigate insulin resistance as part of your PMOS management? Book a consultation via the link in bio 📩

These Cinnamon Roll Protein Bars taste like indulgence but actually support your fertility 🤤They're like eating a cinnam...
28/08/2026

These Cinnamon Roll Protein Bars taste like indulgence but actually support your fertility 🤤

They're like eating a cinnamon roll for a snack without derailing your reproductive health - because the ingredients genuinely nourish your fertility.

What makes these bars so fertility-supportive?

The vanilla protein powder provides high-quality protein essential for hormone production and reproductive tissue health. It also makes these bars satisfying and sustaining.

Almond butter is rich in healthy monounsaturated fats and vitamin E - both supporting hormone production and acting as antioxidants to protect your eggs from oxidative damage.

Oat flour provides fibre for digestive health and hormone metabolism. Your body needs healthy digestion to properly eliminate excess hormones. It also provides B vitamins for energy and hormone synthesis.

Coconut oil contributes additional healthy fats and also has anti-inflammatory properties.

Honey provides natural sweetness and includes trace minerals and antioxidants.

Cinnamon isn't just for flavour - it has mild anti-inflammatory properties and can help moderate blood sugar response.

The combination of protein, healthy fats, and fibre creates sustained energy without blood sugar spikes - crucial for hormonal balance.

These bars are genuinely indulgent tasting - they taste like a treat, not "health food." But they're completely fertility-supportive.

I love making a batch for grab-and-go snacks throughout the week. They're perfect for:

🩷 Mid-afternoon energy dips
🩷 Post-workout refuelling
🩷 When you need something sweet but still fertility-supporting
🩷 Portable snacks

Make these on Sunday and you've got snacks ready all week. They store beautifully in the fridge.

Try these and let me know what you think! 🙂

If you're approaching perimenopause, here's something important: The severity of your symptoms is not predetermined.Yes,...
24/08/2026

If you're approaching perimenopause, here's something important: The severity of your symptoms is not predetermined.

Yes, some factors are outside your control. Your genetics matter. Whether you experience early menopause matters. Whether your menopause is natural or induced matters.

But here's the empowering part 👉🏼 Many factors that significantly influence how difficult (or easy) your transition is ARE completely within your control.

Non-modifiable factors:

❌ Genetics
❌ Premature menopause (onset before 45)
❌ Natural vs. induced menopause

Modifiable factors:

✅ Diet quality
✅ Stress management
✅ Exercise patterns
✅ Gastrointestinal health
✅ Metabolic health (including insulin resistance)

Here's what's crucial to understand...

These modifiable factors can be improved to make your transition through perimenopause significantly easier. Better diet, better stress management, regular exercise, healthy gut function, and optimal metabolic health can reduce symptom severity, reduce symptom frequency, and improve overall health outcomes during this transition.

And - this is important - these strategies are EVEN MORE EFFECTIVE when they're in place BEFORE perimenopause starts.

In other words, if you're not yet perimenopausal, NOW is the time to build the foundation that will make your transition easier.

Even if you're already in perimenopause, it's never too late. Improving these modifiable factors now will still significantly impact your experience going forward.

This is where preventative health strategy shines. You don't have to white-knuckle through perimenopause and menopause. You can strategically prepare your body for this transition.

Healthy lifestyle strategies are KEY to both health maintenance and symptom relief. They're even more effective when in place before perimenopause begins.

Ready to start preparing for a smoother transition? Book a consultation via the link in bio 📩

Here's something that might surprise you! The environmental metals in your body impact your IVF outcomes - but your diet...
21/08/2026

Here's something that might surprise you! The environmental metals in your body impact your IVF outcomes - but your diet can actually protect you.

A new study examined 396 women undergoing their first IVF/ICSI cycle and looked at the relationship between 10 different serum metals (including calcium, magnesium, selenium, iron, lead, cadmium, and others) and IVF outcomes.

The findings were fascinating and important! ⚠️

👉🏼 Beneficial metals: Higher serum magnesium was associated with increased embryo quality. This makes sense - magnesium is essential for cellular function and energy production, which embryo development relies on.

👉🏼 Harmful metals: Higher lead levels were significantly associated with reduced embryo quality. Lead is a known reproductive toxin, and this research shows direct impact on embryo quality.

But here's where it gets really interesting...

The research found that maternal dietary patterns significantly modified these relationships.

Women who had regular caffeine intake experienced exacerbated adverse associations of metals on embryo quality. Caffeine consumption worsened the impact of environmental metal exposure.

Conversely, women who followed balanced eating patterns showed buffered effects. So, good nutrition protected them against the negative impact of metal exposure.

This is huge. This means your dietary choices literally impact how much environmental metals can harm your reproductive outcomes.

No, you can't completely control environmental metal exposure - lead is in soil, pipes, air pollution, etc. But you CAN control your dietary response to that exposure.

By prioritising balanced eating patterns and reducing caffeine, you're literally protecting your embryo quality against environmental metal exposure.

For women planning IVF, this is critical information. Your preconception nutrition strategy is not just about egg quality or general health - it's about building resilience against environmental reproductive toxins.

Ready to optimise your diet for IVF success and build resilience? Book a consultation via the link in bio 📩

Reference: https://pubmed.ncbi.nlm.nih.gov/42106847

This Sheet Pan Teriyaki Chicken + Veggies is my solution to "I want something that's nourishing AND easy AND doesn't req...
19/08/2026

This Sheet Pan Teriyaki Chicken + Veggies is my solution to "I want something that's nourishing AND easy AND doesn't require five pans to clean".

It's seriously my weeknight go-to when I want dinner on the table fast without sacrificing nutrition.

What makes this meal so fertility-supportive?

Brown rice provides quality carbohydrates your reproductive system needs, plus B vitamins for energy and hormone synthesis. The slower glycemic response prevents blood sugar spikes.

Chicken breast is an excellent source of lean protein essential for hormone production and reproductive tissue health. It's also rich in B vitamins and amino acids.

The cruciferous vegetables (broccoli and both colours of cabbage) deserve special attention. They contain compounds that support healthy oestrogen metabolism - important for hormonal balance. They're also rich in fibre for gut health.

The combination of vegetables provides a variety of antioxidants that protect your eggs and support cellular health.

Extra virgin olive oil and sesame seeds provide healthy fats that support hormone production and hormone balance.

The teriyaki sauce adds flavour without being overly restrictive. If you want to use a lower-sugar version, absolutely do.

The beauty of this meal is the simplicity. One baking sheet. One rice cooker. Minimal cleanup. Maximum nourishment.

I often make extra chicken and veggies on Sunday and use them throughout the week for quick lunches too. Very efficient.

Try this and let me know what you think! 👏🏼

If you're postpartum or planning to breastfeed, I need to tell you something important: Now is NOT the time for very low...
17/08/2026

If you're postpartum or planning to breastfeed, I need to tell you something important: Now is NOT the time for very low-carb dieting!!!

I've seen so many women try to jump into restrictive eating patterns immediately postpartum. They're motivated to "get their body back," they've heard about keto or low-carb benefits, and they think now is the time to implement it.

But this is actually one of the worst times to drastically reduce carbohydrates.

Here's why:

Very low-carbohydrate eating plans naturally reduce hunger signals. You eat less. When you eat less, your caloric intake drops. And when caloric intake drops postpartum - especially if you're breastfeeding - two major problems occur:

1️⃣ Your milk supply can drop or not establish properly
2️⃣ You risk dehydration and inadequate recovery

Your body just went through major physical trauma (birth). Your body is now working incredibly hard to produce milk (if breastfeeding). Your body needs fuel. It needs calories. It needs carbohydrates.

This is not the time to restrict.

If you're interested in eventually reducing carbohydrate intake:

Wait until your milk supply is very well established - this typically takes several months. When you do make changes, do it gradually. Listen to your body. Ensure you're getting adequate fluids and electrolytes (including salt, which is often under-discussed postpartum). Get professional guidance.

Don't attempt major dietary overhauls without support during this vulnerable postpartum phase.

During early postpartum, your priorities are:

✅ Adequate calories for recovery and milk production
✅ Adequate hydration
✅ Nutrient-dense foods (but don't restrict quantity)
✅ Supporting your body through one of the most demanding physical periods of your life

Restrictive dieting can wait. Genuinely it can.

If you need guidance on nutrition during postpartum and breastfeeding phases, that's exactly what I support. This is not a time to go it alone with restrictive strategies.

Ready for evidence-based postpartum nutrition guidance? Book a consultation via the link in bio 📩

Here's what decades of research confirms 👉🏼 Lifestyle factors have a massive impact on fertility.A comprehensive review ...
14/08/2026

Here's what decades of research confirms 👉🏼 Lifestyle factors have a massive impact on fertility.

A comprehensive review of peer-reviewed evidence on female fertility and lifestyle looked at what actually matters for conception and reproductive health.

The findings highlighted which lifestyle factors are associated with improved female fertility.

⚖️ Weight: Maintaining a healthy weight (for your individual body) supports hormonal balance and reproductive function.

🍅 Diet: Following a healthy dietary pattern like the Mediterranean diet improves fertility outcomes.

💊 Supplementation: Using appropriate, evidence-based supplementation fills nutritional gaps.

💪🏼 Physical activity: Regular exercise supports metabolic health, stress management, and reproductive function.

😴 Sleep: Getting 7-8 hours of quality sleep nightly is essential for hormonal balance and reproductive health.

☕️ Avoiding substances: Caffeine, smoking, and alcohol all negatively impact fertility. Avoiding or minimising these matters.

Here's what's important to understand 👇🏼

These aren't just suggestions. These are evidence-based lifestyle factors directly associated with improved fertility outcomes. The research is clear.

AND!!! These are all within your control 👏🏼

You can't control your age or genetics. But you can control your diet, your sleep, your exercise, your substance use, and your supplementation strategy.

In my clinical experience, I see this repeatedly...when women optimise their lifestyle factors, fertility outcomes improve. Sometimes significantly.

The women who see the best results aren't the ones trying to be perfect. They're the ones making consistent, meaningful choices across multiple lifestyle areas.

Not perfect diet but consistent healthy eating. Not extreme exercise but regular movement. Not flawless sleep but prioritising 7-8 hours. Not total caffeine elimination but significant reduction.

It's the accumulation of these choices that creates real change.

Ready to optimise your lifestyle for improved fertility? Book a consultation via the link in bio 📩

Reference: https://pubmed.ncbi.nlm.nih.gov/41269039

This Sweet Potato Soup with White Bean & Edamame is one of my fav make-ahead recipes - nourishing, plant-based, and genu...
12/08/2026

This Sweet Potato Soup with White Bean & Edamame is one of my fav make-ahead recipes - nourishing, plant-based, and genuinely satisfying 🍲

I especially love this recipe for batch cooking. Make it on Sunday, freeze it in portions, and you have healthy lunches ready to go all month.

What makes this soup so fertility-supportive?

Sweet potatoes provide quality carbohydrates your eggs need for maturation and energy, plus beta-carotene (vitamin A) which is important for reproductive tissue health. They're also rich in fibre for digestive health and hormone metabolism.

White beans deliver plant-based protein essential for hormone production and egg quality. They're also rich in folate - a critical nutrient for reproductive health and early pregnancy. The fibre from beans supports gut health and hormone elimination.

Edamame adds additional plant-based protein and is a source of isoflavones - phytoestrogens that can support hormonal balance.

The smoked paprika adds flavour and contains antioxidants. Coriander (cilantro) is known to support detoxification pathways, which can be beneficial for hormone metabolism. Lemon juice adds vitamin C for immune support and iron absorption.

The bone broth (if using) provides collagen and amino acids that support tissue integrity and gut health.

This is a genuinely nourishing meal that comes together in under an hour and stores beautifully in the freezer.

Make this in bulk and have healthy, fertility-supporting lunches ready whenever you need them.

Try this and let me know what you think! 🫶🏼

Iron deficiency is the number one nutrient deficiency in women - and it's likely affecting you more than you realise.Her...
10/08/2026

Iron deficiency is the number one nutrient deficiency in women - and it's likely affecting you more than you realise.

Here's what I see clinically...

Women come in exhausted, moody, struggling with concentration, getting sick constantly - and when we test their iron, it's significantly deficient. They've been attributing all of this to stress or just "getting older" when the actual cause is iron deficiency.

Iron deficiency causes symptoms like:

➡️ Chronic tiredness that doesn't improve with sleep
➡️ Mood changes or increased anxiety
➡️ Getting sick more frequently
➡️ Difficulty concentrating or brain fog
➡️ Restless legs (especially at night)
➡️ Hair loss
➡️ Brittle nails
➡️ And more

Now here's what's important to understand...

Iron is a "goldilocks" nutrient. You need enough - but not too much. Too much iron can also cause problems and damage.

This is why you don't just start supplementing iron because you're tired. You need to know your actual iron status first.

And not just ferritin levels - that's only part of the picture. A comprehensive iron assessment includes:

👀 Serum iron
👀 Ferritin
👀 Transferrin saturation
👀 Full blood count
👀 TIBC (total iron binding capacity)

You need the full picture to understand your iron status accurately.

Beyond testing, it's important to investigate what's influencing your iron levels. Diet is just one piece. Other factors include:

✅ Your gut health and ability to absorb iron
✅ Whether you have heavy menstrual bleeding
✅ Underlying inflammation
✅ Any medications you're taking
✅ Any underlying conditions

A comprehensive approach identifies the root cause of your iron deficiency and addresses it specifically - rather than just handing you an iron supplement and hoping it works.

If you're experiencing symptoms of iron deficiency, testing is the first step. But comprehensive testing and investigation is what creates lasting results.

Ready to investigate your iron status and address the root cause? Book a consultation via the link in bio 📩

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