Nourished Nest Wellness

Nourished Nest Wellness Here to support & empower women throughout their motherhood journey - from conscious conception to thriving in the fourth trimester.

06/09/2026

I know how overwhelming the supplement world can get when you're trying to support your hormones, and how easy it is to spend hundreds of dollars on products before you've even looked at what your plate can do.

However, one of the most overlooked, evidence-based, food-first tools for cycle support is something most women walk right past in the grocery store, and it's seeds.

Seed cycling is the practice of eating specific seeds in each phase of your cycle to support the hormones that are most active in that phase.

In the follicular phase, flaxseeds and pumpkin seeds bring lignans & zinc, which support healthy estrogen metabolism and help your body actually clear excess estrogen through the gut.

In the luteal phase, sesame and sunflower seeds take over, offering lignans, zinc, and vitamin E, all of which may support progesterone production and a healthy second half of your cycle.

This isn't a replacement for everything, but it's a real foundation that costs a fraction of most hormone supplements, and it works with what your body is already trying to do.

If you want more simple, food-first habits like this, comment HABITS below and I'll send you my free guide straight to your DMs.

Let's nourish your fertility journey together ​🧡

06/08/2026

If you've been doing everything you can in the first half of your cycle and still feel like you're missing something in the two-week wait, this is where I'd start.

Most of the TTC advice out there is built around the first half of your cycle, the tracking, the timing, the ovulation window, and while that matters, it's only half of what your body needs for conception to actually work.

What happens after ovulation is where so much of the real work happens, and it's the part that gets almost no attention.

After you ovulate, your luteal phase begins, and this is the window where progesterone needs to rise and stay elevated long enough to prepare your uterine lining and support a pregnancy in those earliest days, and if that window is too short or progesterone peaks too low, even a fertilised egg can struggle to implant the way it needs to.

The part most women don't realise is that the luteal phase responds to what you've been doing for weeks before it starts, your nutrition, your sleep, your stress load, the foundations you've either been building or not building.

This is exactly why I start with nutrition foundations first with every woman I work with, because what you eat consistently is one of the most direct ways to support the hormonal environment your luteal phase depends on.

Comment START and I'll send you the free guide, it's where I start every woman who wants to eat for her whole cycle, not just ovulation.

Let's nourish your fertility journey together ​🧡

The prenatals, the alcohol cut, the cleaner eating. Most women start there because that's what the internet tells them t...
06/07/2026

The prenatals, the alcohol cut, the cleaner eating. Most women start there because that's what the internet tells them to do.

And although those things matter, they're just the surface layer of a much bigger picture, and if the foundations underneath aren't in place, your body is working a lot harder than it needs to.

The foundations I'm talking about are blood sugar stability, protein adequacy, anti-inflammatory eating, and micronutrient density. Not superfoods or a specific supplement stack. The foundation that makes everything else you're already doing actually work.

Here's the other thing.. your cycle is already telling you whether those foundations are in place.

The spotting before your period, the week two crash, the exhaustion that sleep doesn't fully fix. These are signals feom your body, and once you know how to understand it, you stop guessing what to do and start building something intentional.

That's what Conceive with Clarity is built around. Not more things to add to your list. A sequence that makes sense for where you actually are right now.

Comment CLARITY below and I'll send you access to your personalized system.

Let's nourish your fertility journey together ​🧡

This is what luteal phase eating actually looks like in my house right now. Not a perfect esthetic, just real food doing...
06/05/2026

This is what luteal phase eating actually looks like in my house right now. Not a perfect esthetic, just real food doing specific things.

The frittata in the morning because eggs give me choline, which matters for progesterone metabolism.

The protein smoothie as a morning snack because the luteal phase is when protein needs go up and most women don't realize they're under-eating it in the second half of their cycle.

The turkey bowl because zinc supports the corpus luteum (the structure that produces progesterone after ovulation).

The chicken and sweet potato at dinner because our bodies runs warmer, sleeps harder, and burns more in the luteal phase, and it needs the fuel.

I'm also consistently adding sesame and sunflower seeds right now because these seeds provide nutrients like that selenium, zinc, vitamin E, lignans, and healthy fats. This nutrient profile can support progesterone levels and estrogen metabolism which are both important aspects of your luteal phase.

None of this is complicated. But none of it is random either.

That's the difference between eating healthy and eating for your cycle. One feels good. The other is actually doing something.

Comment START for my free guide to the 5 nutrition foundations I start every fertility nutrition plan with.

Let's nourish your fertility journey together 🧡

06/03/2026

It isn't a mystery. The signs were there. I just didn’t want to believe they would have the impact they did.

Fragmented sleep → Too much caffeine → No real downtime

None of these feel dramatic on their own. Each one feels like a reasonable response to a season of life. But these things build up in your body over time.

It's important to acknowledge that because I'm still nursing, although only a little, this means my prolactin is still elevated so this can impact hormones and specifically progesterone but it doesn't mean lifestyle factors don't have an influence, they do, and thwir weight is nuch greater at this point.

So here's the question I'd ask yourself right now, especially if your cycle has shifted and you can't pinpoint why:

What has your nervous system been quietly absorbing for the last 3-6 months?

Not what you've been doing perfectly. What it's been managing in the background while you kept going.

If you're in the same season, let me know in the comments. I want to make sure the rest of this series actually lands for you.

Let's nourish your fertility journey together ​🧡

06/02/2026

A regular cycle is reassuring. I get it. When your period shows up on time it feels like your body is doing what it's supposed to do.

But what most women aren't told is a regular cycle confirms your period came. It doesn't confirm you ovulated. It doesn't tell you whether your luteal phase is long enough to support implantation. It doesn't tell you whether progesterone is rising the way it needs to. And it definitely doesn't tell you whether the foundations are in place for a pregnancy to stick.

This is the gap between a regular cycle and a fertile one. And it's the gap nobody explains until you've already been trying for longer than you expected.

If you're TTC and you want to start building the foundations that actually matter, comment START below and I'll send you my free guide to the first 5 nutrition habits I build every fertility plan around.

Let's nourish your fertility journey together

06/01/2026

Honestly, I debated whether to post this.

Not because I don't want to be transparent, but because there's a version of me that wanted to wait until I had the answer before I shared the problem.

But that's not how this actually works..

The truth is I'm a fertility nutrition consultant, I know exactly what's happening in my cycle and why it matters, and I still don't have it perfectly figured out.

My luteal phase has shortened significantly over the last two cycles and I'm in the middle of building my way back.

So I'm documenting it. Not from the other side, from inside.

Every episode in this series covers one piece of the plan I built for myself. The same plan I'd build for a client. Nutrition, lifestyle, targeted support, all of it.

If you've ever felt like something was off with your cycle or body, but your doctor said everything looks fine, this series is for you.

Follow along so you don't miss an episode. We're just getting started.

Let's nourish your fertility journey together ​🧡

You were told you have PCOS. Or told you don't because you have no cysts. Either way, you probably left that appointment...
05/27/2026

You were told you have PCOS. Or told you don't because you have no cysts. Either way, you probably left that appointment with more questions than answers.

👉 Save this before you keep scrolling and share it with anyone you know who has been diagnosed, dismissed, or confused by this condition.

PCOS was officially rebranded as PMOS!

One letter changed. But the reasoning behind it is important.

The old name implied this condition was about cysts on the ovaries, whereas the new name finally reflects what this condition actually is. A complex, whole-body hormonal and metabolic condition driven primarily by insulin resistance, androgen excess, and endocrine disruption.

For fertility specifically, that reframe changes things. Because if ovulatory dysfunction is a downstream symptom of insulin resistance and hormonal dysregulation, then managing symptoms without addressing root causes is not a complete approach. Restoring ovulation means addressing what is driving its disruption in the first place.

Swipe through for the full breakdown & my thoughts on what still need to change!

Follow for more evidence-based, holistic fertility support.

Let's nourish your fertility journey together 🧡

Sources:

https://doi.org/10.1016/S0140-6736(26)00717-8

https://www.ajmc.com/view/pcos-renamed-pmos-in-landmark-shift-reflecting-metabolic-and-endocrine-features

PCOS | PMOS | Fertility | TTC | Pregnancy | Women’s Health

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