Nest & Nurture Health

Nest & Nurture Health PCOS, endometriosis, fertility, and disordered eating support, with a trauma-informed lens.

Who said you can’t eat dim sum if you have insulin resistance? 👀🥟A life without sin mai or har gow isn’t a life I want t...
08/31/2026

Who said you can’t eat dim sum if you have insulin resistance? 👀🥟

A life without sin mai or har gow isn’t a life I want to live. Here’s your weekly reminder that the dishes you grew up eating can 100% be part of an insulin resistance-friendly dietary pattern.

Because your nutrition plan should fit your culture, traditions and real life, not ask you to choose.

👉 Swipe for 5 simple ways to make your next dim sum meal more blood-sugar-friendly.

(And no, this isn’t about making dim sum “perfect.” It’s about gentle nutrition to improve your metabolic health while enjoying the foods you like without shame or guilt).

Want more practical nutrition strategies for insulin sensitivity + hormone health?

Grab my free Hormone + Gut Health Toolkit for:
✨ An actionable roadmap to support blood sugar, insulin sensitivity + hormone health
✨ Simple, realistic nutrition strategies
✨ A goal-setting worksheet
✨ A PCOS labwork checklist

Plus, join our newsletter for evidence-based PMOS tips, practical recipes + resources delivered straight to your inbox. 💌

If you came to our clinic with blood sugar concerns, here’s what our Registered Dietitians + Certified Diabetes Educator...
08/24/2026

If you came to our clinic with blood sugar concerns, here’s what our Registered Dietitians + Certified Diabetes Educators would tell you. 👇

First: you don’t need more “blood sugar hacks.” There’s no shortage telling what you to go keto, completely cut out carbs, go carnivore, fast…

But supporting your blood sugar doesn’t have to mean rigid rules or cutting out entire food groups.

It’s about building science-backed, sustainable habits, step-by-step.

👉 Swipe for 5 blood sugar tips we regularly teach our clients. Simple, realistic strategies to support blood sugar, energy, cravings and long-term hormone + metabolic health.

Ready for advice that actually helps? Download our Free Hormone + Gut Health Toolkit for:

✔️ Daily, actionable tips to support blood sugar + insulin levels
✔️ Simple strategies to boost energy + support digestive health
✔️ An easy-to-use daily tip sheet
✔️ A goal-setting worksheet to help you actually put these habits into practice
Plus, join our newsletter for free nutrition tips delivered straight to your inbox. 💌

Hit the link in bio to download. 🔗

You don’t have to feel completely at peace with your body and experience to start caring for it. 💙 You can be angry abou...
08/18/2026

You don’t have to feel completely at peace with your body and experience to start caring for it. 💙

You can be angry about what PMOS has done to your body.
You can grieve the body you had before your diagnosis.
You can feel frustrated by a medical system that didn’t listen to you.
You can honour the way your culture shows love through food while still listening to your own fullness cues.
And you can hold all of that while learning to care for the body you have now.

Gentle nutrition doesn’t mean ignoring the hard parts. It means making room for them while finding ways to support yourself that feel sustainable, compassionate and right for you!

These are some of the reminders I want you to come back to when nutrition, your body, or your health feels complicated.

Save this for a day when you need it. 💙

✨ And if you’re ready for support navigating the “both/and” of health, body image, and PMOS, our 1:1 nutrition and therapy programs are here for you.

Link in bio to book a free consult!

08/14/2026

PMOS exercise advice online has gotten…weird. You’ve probably heard it all: cardio spikes cortisol, HIIT is off-limits, you have to cycle sync...

But are these actually exercise rules, or just myths that got repeated enough to sound like facts?

In this episode we’re cutting through the noise and diving into:

➡️Why exercise feels so hard to stick to with PMOS
➡️What actually happens to your cortisol post-workout
➡️Cycle syncing: worth it, or overhyped
➡️5 pre-workout snacks to fuel your session and recovery

A little evidence, nuance, trust and gentle effort in your exercise routine can do wonders for your hormone health.

🎧 Episode 80 from the Hormone Nutrition Podcast is available on Apple Podcasts and Spotify! Hit the link in bio to listen.

📝 Want support making sense of PCOS nutrition without the fear, rules, and restriction? Our PCOS Recovery Program opens this Fall. Join the waitlist (link in bio) to be first in line.

A wise man (aka Andy De Santis RD MPH) once said, “It’s way easier to shop with a list of foods to eat than it is to sho...
08/13/2026

A wise man (aka Andy De Santis RD MPH) once said, “It’s way easier to shop with a list of foods to eat than it is to shop with a list of foods to avoid.”

Facts.👏 Nutrition by addition will always win.

So if you have PMOS, here are 5 foods to add to your weekly shop, and why each one can be a helpful addition to a PMOS-friendly diet.

👉 Swipe for the list.

And remember: you don’t need to overhaul your entire diet overnight. Start by adding more of the foods that support your body, and build from there.

Want practical PMOS tips you can actually use? Grab your free Hormone + Gut Health Toolkit for:

✅ An actionable roadmap to support blood sugar, insulin sensitivity + hormone health
✅ Simple strategies for healthy living
✅ A goal-setting worksheet to help you turn good intentions into habits

Plus, get on our newsletter for evidence-based PMOS tips, practical nutrition strategies + new resources delivered straight to your inbox 💌

Hit the link in bio to download 🔗

We keep it pretty classy over here ✌️ Not the kind of “healthy” that asks you to shrink yourself or start over every Mon...
08/06/2026

We keep it pretty classy over here ✌️

Not the kind of “healthy” that asks you to shrink yourself or start over every Monday.

The kind that looks like:
✨ understanding your body with compassion and curiosity, instead of fighting it
✨ making informed decisions rooted in your values instead of chasing the next online trend
✨ honouring your lived experience
✨ nutrition by addition (not restriction)
✨ creating routines that support your energy, hormones and mental wellbeing
✨letting go of perfection and choosing practices that bring more peace into your everyday life

If this is your kind of health care, you’re in the right place 💙

What’s one “wellness rule” you’ve unlearned over time?

Staring into the fridge at 5pm wondering “what’s for dinner?” Trying online PMOS meal plans but every little seems to co...
07/30/2026

Staring into the fridge at 5pm wondering “what’s for dinner?” Trying online PMOS meal plans but every little seems to contradict the others?

You don’t need a rigid meal plan or another diet, you need a sustainable meal prep system that actually works with your life (and your hormones).

That’s exactly what we’re covering in our free workshop:

PMOS-Friendly Meal Planning, Made Simple

📅 Thursday, August 13 · 12:00-12:45pm EST
💻 Live on Google Hangouts

In just 45 minutes, you’ll learn practical strategies to build balanced meals that boost your energy and blood sugar control, with less mealtime stress.

Register today and get our PMOS Meal Planning Bundle ($49 value) totally free. With 5 days of recipes + grocery lists, PMOS product recommendations and kitchen staples.🎁

Link in bio to save your spot! 🔗

Do you automatically go for the lowest calorie product when reading food labels? Many of our clients do. Nutrition to he...
07/24/2026

Do you automatically go for the lowest calorie product when reading food labels?

Many of our clients do. Nutrition to help PMOS (PCOS) goes waaaaaay deeper.

There’s no shortage of “clean eating” rules telling you which ingredients to fear and which numbers to obsess over.

But understanding food labels isn’t about choosing the lowest calorie product or avoiding “bad” ingredients. Nor does it require an expensive scanning app or a nutrition degree.

👉 Swipe for our PMOS Guide: 5 simple things to check on any food label, so you can make informed decisions that benefit your hormone health, in less time.

Ready for practical nutrition tips for PMOS? Download our Free Hormone + Gut Health Toolkit to get:
✔️ Daily, actionable tips to support blood sugar & insulin levels
✔️ Simple strategies to boost energy and support digestive health
✔️ An easy-to-use daily tip sheet
✔️ A goal-setting worksheet to help you actually put these habits into practice
Plus, get on our newsletter for bi-weekly hormone health tips delivered straight to your inbox 💌

Hit the link in bio to download 🔗

The word cup may be over, but the celebrations don’t have to stop. We’re all about affirming the small yet transformativ...
07/22/2026

The word cup may be over, but the celebrations don’t have to stop. We’re all about affirming the small yet transformative, feel-good yet impactful wins in your health journey.

Whether it’s letting go of food guilt around your cultural foods, finally finding a routine that’s sustainable, or learning to speak to yourself with kindness, every step forward is a win. 🥇

Ready to take the next step in your health journey? Hit the link in bio for our free hormone + gut health toolkit, including:
🎉An every day action sheet to support your hormone + gut health
🎉 A goal-setting worksheet to help you create realistic, sustainable changes
🎉 Bi-weekly gentle nutrition and mindset tips delivered straight to your inbox

Small steps, meaningful changes and support along the way 💙

Blood sugar advice online can feel overwhelming. 😵‍💫There’s no shortage of “blood sugar hacks” telling you what to eat, ...
07/20/2026

Blood sugar advice online can feel overwhelming. 😵‍💫

There’s no shortage of “blood sugar hacks” telling you what to eat, what to avoid and what rules you “need” to follow.

But better blood sugar control isn’t about having rigid habits that lead to flat sugars. Not does it require cutting out entire food groups.

It’s about building science-backed, sustainable habits, step-by-step, that support your body over time.

👉 Swipe for 5 blood sugar tips we regularly teach our clients. These are simple, realistic and help support blood sugar, energy, cravings, and long-term hormone + metabolic health.

Ready for advice that actually helps? Download our Free Hormone + Gut Health Toolkit to get:

✔️ Daily, actionable tips to support blood sugar & insulin levels
✔️ Simple strategies to boost energy and support digestive health
✔️ An easy-to-use daily tip sheet
✔️ A goal-setting worksheet to help you actually put these habits into practice

Plus, get on our newsletter for free tips delivered straight to your inbox 💌

Hit the link in bio to download 🔗

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