Francesca Alfano, MS, CNS, CDN

Francesca Alfano, MS, CNS, CDN As a functional integrative nutritionist, I help women support fertility, improve hormonal health, and achieve sustainable weight management.

Francesca Alfano, MS, CDN, CNS, IFNCP is a board certified
functional medicine Dietitian-Nutritionist. She holds a masters
degree in Nutrition and Integrative Health, is a board-Certified
Nutrition Specialist, and has received advanced training in
functional nutrition from the Integrative and Functional Nutrition
Academy. Francesca helps women who are struggling to lose weight
implement simple, su

stainable food and lifestyle habits so they
can support a healthy metabolism, balance hormones, increase
energy levels, improve fertility, and permanently lose weight
without counting calories or following restrictive diets. Unlike traditional diets, Francesca uses an individualized
functional medicine and culinary nutrition approach to help each
clients build lifelong healthy habits so they can confidently
nourish their bodies in a delicious and satisfying way. In her career Francesca has helped dozens of clients reach
their goals and adopt healthy eating habits leading to long-term
weight loss and improved health outcomes.

Your cycle doesn’t need a reset, a cleanse, or extreme restriction, it needs consistent nourishment.Small, repeatable nu...
03/28/2026

Your cycle doesn’t need a reset, a cleanse, or extreme restriction, it needs consistent nourishment.

Small, repeatable nutrition choices send powerful signals to your hormones that your body is safe, fueled, and supported. When blood sugar is steadier, digestion is working well, and minerals are repleted, your cycle feels it in your mood, energy, cramps, and PMS.

These 3 simple shifts help support:

✨ more balanced hormones
✨ fewer cravings and crashes
✨ less bloating, PMS, and period discomfort

You don’t need to do all of them perfectly. Start with one this week. Do it most days. Then build from there.

Save this as a reminder 🤍

Did you know your period is like a monthly report card for your hormones & fertility? If your cycle is irregular, heavy,...
02/27/2026

Did you know your period is like a monthly report card for your hormones & fertility? If your cycle is irregular, heavy, painful, or missing, your body is trying to tell you something! 🚨

Here’s what different period symptoms might mean for your fertility:

🔹 Short cycles (35 days)? May indicate PCOS, insulin resistance, or thyroid imbalances
🔹 Heavy bleeding? Could be estrogen dominance or fibroids
🔹 Light periods (

First Trimester Nutrition: What Your Body (and Baby!) Really Need.Growing a tiny human? Here are 6 must-have nutrients d...
02/10/2026

First Trimester Nutrition: What Your Body (and Baby!) Really Need.

Growing a tiny human? Here are 6 must-have nutrients during the first trimester — even if all you can stomach right now is toast and crackers:

1. Folate
Supports early neural tube development (and way more than just the “folic acid” buzzword).
👉 Found in: leafy greens, lentils, avocado

2. Choline
Brain + spinal cord development. Most prenatal vitamins don’t have enough.
👉 Found in: eggs (especially the yolk!), liver, salmon

3. Vitamin B6
Can ease nausea and supports hormone production.
👉 Found in: bananas, potatoes, chicken, chickpeas

4. Iron
Helps build baby’s blood supply and prevents fatigue in mom.
👉 Found in: red meat, lentils, spinach (pair with vitamin C!)

5. DHA (Omega-3s)
Critical for baby’s brain and eye development.
👉 Found in: fatty fish (like salmon), algae oil

6. Magnesium
Supports digestion, sleep, and blood sugar stability.
👉 Found in: pumpkin seeds, leafy greens, dark chocolate

💡 Tip: Can’t eat much right now? Focus on small wins. One egg. A smoothie with spinach. A prenatal with active forms of nutrients.

Save this post for an example of a full day of eating in the first trimester focusing on nutrient density!

We all know stress can cause anxiety and trouble sleeping… but high cortisol can show up in some unexpected ways 👀Think:...
02/03/2026

We all know stress can cause anxiety and trouble sleeping… but high cortisol can show up in some unexpected ways 👀

Think:
• Racing thoughts right when you’re trying to relax
• Feeling wired but exhausted at the same time
• Mid-section weight gain that feels “mysterious”
• Sugar or salty cravings that hit out of nowhere
• Skin issues (acne, rashes, flare-ups)
• Digestive changes — loose stools, bloating, or nausea
• Increased sensitivity to sounds, smells, or even people
• Waking up between 2–4am consistently
• Feeling irritable or “snappy” for no reason
• Hair thinning or shedding more than normal

Your body is always talking and cortisol is often the messenger. When it’s high for too long, it begins to disrupt hormones, gut health, thyroid function, and your ability to actually rest.

If these feel familiar, it might be time to support your nervous system, balance blood sugar, and get curious about what’s driving your stress response 💛✨

Your symptoms are valid. Your body isn’t broken, it’s communicating.

01/20/2026

Them: the baby weight just fell off.

Me: 😅 eating nutrient-dense meals, lifting weights, walking, supporting my hormones… aka the baby weight falling off.

I was talking to a client this week about postpartum weight loss and had to remind her — this isn’t a snap-back story. It’s a healing journey.

Postpartum hormones are real.
Breastfeeding changes your metabolism.
Sleep deprivation affects cravings + blood sugar.
Your body is trying to recover, repair, and nourish another human at the same time.

And for the record — I’m almost 9 months postpartum and still not at my pre-pregnancy weight. And that’s okay. My body has shifted, but so have my priorities.

If you’re in this season too, please hear me:

There is nothing wrong with slow, steady progress.
There is nothing wrong with your body for not dropping weight overnight.

You’re rebuilding your hormones, your strength, your energy — not just a number on the scale.

If you’re postpartum and wondering why it’s not “falling off” — nothing is wrong with you.
Your body is healing, adapting, and doing something incredible.

Slow. Nourished. Sustainable.
That’s the goal.

TTC at 35+? Here’s What You Can Do Differently to Support FertilityWhile it’s true that fertility begins to gradually de...
01/14/2026

TTC at 35+? Here’s What You Can Do Differently to Support Fertility

While it’s true that fertility begins to gradually decline after 35, that doesn’t mean pregnancy isn’t possible. It just means we need to support your body a little more intentionally.
Here’s what to focus on if you’re trying to conceive in your mid-30s and beyond:

🧬 Optimize Egg Quality
Age affects egg quality—but not all is out of your hands. Antioxidant-rich foods (like berries, leafy greens, and yes—resveratrol-rich grapes 🍇) help protect eggs from oxidative stress.

🥗 Nourish Your Hormones
Stable blood sugar, enough healthy fats, and protein at every meal support balanced hormones—key for ovulation and implantation.

⏳ Be Patient—but Proactive
At 35+, don’t wait a year to seek support. If you’ve been trying for 6 months or more, reach out to a fertility dietitian or specialist.

🩺 Test Smart, Not Just More
Ask your provider about:
AMH and FSH (to assess ovarian reserve)
Thyroid health
Inflammation and nutrient status

⏰ Timing is (Still) Everything
Tracking ovulation becomes even more important to catch that fertile window. Tools like BBT, cervical mucus tracking, or LH tests can help—but don’t hesitate to work with a professional for personalized guidance.

💊 Supplement Strategically
At 35+, it’s often not just about a prenatal. Consider mitochondrial support (like CoQ10), antioxidants, and nutrients like choline and inositol. We love (Have questions? Message me for support!)

❤️ Age doesn’t define your fertility—but your actions can support it in powerful ways.

01/09/2026

New dietary guidelines thoughts 👇

✨ I love the push toward whole, real foods
✨ MyPlate still works as a simple visual foundation
✨ So glad to see protein needs increasing (finally)
✨ And yes to the shift away from fear of whole-fat foods

The biggest win?
They’re finally connecting nutrition to chronic disease — something functional practitioners have been teaching women for YEARS.

That said…
What’s still missing is portion guidance + how much YOU actually need, there is a lot of confusion on saturated fats…

Bottom line:

Food quality matters.
But quantity, balance, and timing matter too — especially if you’re trying to conceive, balance hormones, or heal your metabolism.

Simple is a great start.
Personalized is where the magic happens 💫

Address

99 Hudson Street 5th Floor PMB 6043
New York, NY
10013

Telephone

+16464943408

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