Monique Cormack Nutrition

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Monique Cormack Nutrition

Monique Cormack is an accredited nutritionist with expertise in fertility and pregnancy support.

Monique sees clients from around the world through her virtual clinic. She is passionate about helping women balance their hormones, optimise their body for fertility, have a healthy pregnancy and more. Monique is also a healthy foodie and is the founder of popular recipe blog Nourish Every Day.

14/04/2026

Obsessed with this find 🌿 My friend Neda just launched .thelabel - eco-friendly, non-toxic PJs made from OEKO-TEX® certified bamboo - and I cannot stop thinking about how good this is.

You might not think much about what you sleep in, but what touches your skin overnight (for hours, every night) does matter - especially when you’re thinking about your health and hormones.

In the preconception space, reducing your toxin exposure is something I talk about with clients, and one aspect of this can be choosing more natural fabrics/fibres. It doesn’t have to be overwhelming - sometimes it’s just starting with the basics, like what you wear to bed.

So proud of her 🤍

12/04/2026

Early pregnancy nutrition doesn’t need to be overwhelming, but there are a few nutrients worth knowing about 🌿⁣
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Swipe through for 4 nutrients to prioritise in the first trimester, plus the foods that deliver them. Save this one for reference!⁣
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➡️ Folate ⁣
➡️ Iodine ⁣
➡️ Vitamin B12 ⁣
➡️ Choline⁣
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Each of these plays a specific role in your baby’s development during those early weeks — from neural tube formation to brain development to thyroid support. And yes, eggs appear on almost every slide for good reason 🥚⁣
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I’ve also just published a full blog post on this topic with the science behind each nutrient, how much you need, and where supplementation might be worth considering. Link in bio 🔗⁣
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Any questions? Drop them below 👇⁣
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07/04/2026

Can cinnamon support PCOS and fertility health? 🧡⁣
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Cinnamon has been getting some attention for its potential to improve insulin sensitivity - which is a big piece of the puzzle when it comes to PCOS and fertility.⁣
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How can cinnamon help?⁣
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Some small studies suggest that regularly including cinnamon may:⁣
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✨ Help reduce insulin resistance and lower fasting blood sugar⁣
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✨ Support more regular menstrual cycles⁣
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Sounds great, right? But before you start adding it to everything...⁣
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It’s not a magic fix. The research is still early, and studies have used a wide range of doses.⁣
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Still, adding about 1 tsp of cinnamon into your day can be an easy, tasty way to support your overall fertility and support PCOS symptoms!⁣
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🥕 Try it on porridge, in smoothies or with yoghurt, or sprinkle it on roasted carrots, sweet potato or pumpkin (yes really, it’s so delicious). ⁣
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🧩 Just remember: it’s one small piece of the fertility puzzle, not the whole picture. There are a whole lot of other beneficial foods and nutrients to include! ⁣
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18/03/2026

Beetroot, watermelon & ginger “implantation juice” 🥤 – what does the science actually say?

One small randomised study in women undergoing IVF found those who drank a juice made from fresh beetroot, watermelon and ginger once a day from embryo transfer until their pregnancy test had higher implantation and clinical pregnancy rates than those who didn’t.

Sounds exciting, right? It is interesting - but there are important caveats:
🌀it’s one study from one clinic that hasn’t been independently replicated yet.
🌀it can’t guarantee implantation or “fix” underlying infertility causes.

Why these ingredients?

💡 Beetroot and watermelon are rich in nitrates and L‑citrulline, which support nitric oxide production and blood flow - potentially helpful for the endometrium.

💡 Ginger has anti‑inflammatory and antioxidant properties.
�Together, they may support a more receptive uterine environment.

Bottom line: Beet-watermelon-ginger juice may support blood flow and overall nutrition during the two week wait, with one encouraging study. It’s a low risk addition to your diet.💗

You deserve evidence‑informed advice and hope, and they can absolutely coexist.

02/03/2026

“Trimester Zero” is everywhere right now, and like most trends, there’s a grain of truth buried under a whole lot of noise.

Preconception health does matter.
But turning it into a year-long project of fear, restriction, and expensive tests? That’s not supportive care, that’s burnout-in-disguise.

As a nutritionist (and someone who pushed “health” so far I lost my period for 5+ years), I want you to know:

🩵 You do not have to earn your fertility through perfection.
💚 You deserve evidence-based guidance that supports your mental health as much as your hormones.

Let’s bring preconception care back to balance, nuance and compassion - not guilt.

19/02/2026

If you’ve been trying to conceive and quietly wondering…⁣
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“Is it time to get help?” This post is for you.⁣
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There’s some confusion around how long is “normal” to try before seeing a fertility specialist. ⁣
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💛 Some people are anxious to see someone asap. Others may wait longer than they need to because they feel like seeking support means they’ve somehow failed.⁣
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As a general guide:⁣
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🌀 female under 35, it’s recommended to seek support after 12 months of trying⁣
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🌀female 35 and over → after 6 months⁣
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🌀 see someone sooner if cycles are irregular, periods are absent, or there are known conditions like PCOS or endometriosis⁣
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🌀 and remember - male factor fertility contributes in around 1 in 3 cases, so if things aren’t working out please make sure that where relevant, both partners are properly evaluated⁣
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Getting support isn’t dramatic. It isn’t impatient.⁣
And it certainly isn’t giving up.⁣
🤫 pssst it also doesn’t necessarily mean you’re headed for IVF. ⁣
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If you have an appointment coming up, this is also the perfect time to optimise your nutrition, lifestyle and supplement plan so you’re walking in prepared and confident.⁣
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🙌 ⁣
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p.s. Thanks to and the team at for contributing a longer blog post on this topic - you can check it out on my website if you’d like to know more about what seeing a specialist involves.

16/02/2026

Male Fertility was the last subject I completed as part of my (ongoing!) Master of Reproductive Medicine - and I wanted to share a few key takeaways with you because male fertility deserves WAY more attention than it gets!⁣
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Here are 4 things I learned that every couple (and health practitioner!) should know:⁣
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✅ Ideally, get more than one semen analysis – especially if something unusual is picked up. And make sure you follow lab instructions around abstinence before sample collection and please collect the whole sample. Really.⁣
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✅ It’s not all about the semen analysis! Hormones (and sometimes genetics) can also play a big role in male fertility.⁣
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🚫 Anabolic steroids are a huge red flag for fertility. Despite what you might hear, s***m parameters don’t always bounce back after stopping – some men never fully recover.⁣
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🚫 S***m DNA fragmentation can impact conception and miscarriage risk, but it’s not always tested. If fragmentation is high, it’s time to load up on antioxidants (from both food and, where appropriate, supplements).⁣
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The bottom line? There’s so much we can do to better understand and support male fertility and it absolutely deserves to be part of the fertility conversation. 💙⁣
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***mhealth

11/02/2026

Is there such a thing as a specific “IVF diet”? 🤔

Not quite… but that doesn’t mean nutrition isn’t important. In fact, IVF is often one of the biggest physical and emotional investments someone can make on their fertility journey and nutrition is one of the few areas where you do have some degree of control.

💛 Nutrition can support egg quality, s***m parameters, fertilisation, embryo development and implantation. And it’s not just about “eating healthy” - it’s about targeted, personalised support.

✅ Optimising fertility-specific nutrients
✅ Supporting your body through the demands of treatment
✅ Considering supplements if needed
✅ Making sustainable lifestyle shifts

If you’re prepping for IVF this one’s for you.

✨ If you’re feeling unsure where to start, or want support preparing for IVF, I’d love to help. Book in for a 1:1 consult via the link in my bio.

Save this post for later or send it to someone navigating IVF💛

05/02/2026

✨ Smart fertility nutrition moves… on holiday? Yep, really.⁣
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No stress, no extremes, just simple strategies that support your body (and mind).⁣
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While I was away, I kept up a few fertility-friendly habits that are easy to carry into everyday life:⁣
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🥗 Balanced meals (protein, carbs, fats + colour)⁣
🥑 Healthy fats like olive oil, nuts & avo⁣
🍓 Daily fruit – it’s not too sugary⁣
🌈 More colourful veg = more antioxidants⁣
🌱 Mixing in plant protein⁣
🌿 Herbs & spices = flavour + antioxidant boost⁣
🧘‍♀️ Movement for body + mind (not punishment)⁣
🎂 And most importantly… not being harsh on myself⁣
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Fertility nutrition doesn’t have to be overwhelming, clinical, or joyless. It’s about building habits that feel good in your real life – holiday included.⁣
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Which of these do you already do? 💬👇⁣
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08/12/2025

🎄🤰 Pregnant this Christmas? I’ve been fielding a fair few food safety questions lately!⁣
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We have fairly tight pregnancy food safety guidelines in Australia, I know they can feel overwhelming, so I hope this practical breakdown will help.⁣
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It is kinda true that the Aussie summer climate + Christmas buffet-style meals = a food safety minefield when you’re pregnant. From seafood and salads to ham and cheese platters, there will be some stuff in there that is safe, but other bits it’s probably best to skip.⁣
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Swipe through 👉 for food safety do’s and don’ts, so you can enjoy your Christmas with confidence ✨⁣
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✅ be super careful with things that are pre-cooked and served cold⁣
✅ heat is your friend, freshly cooked food for the win⁣
✅ don’t forget about safe food storage, don’t leave things sitting out⁣
✅ and the constant, number 1 tip to prevent foodborne illness…WASH YOUR HANDS!⁣
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📌 Save this post to come back to, or send to a friend who’s expecting this holiday season 💫 ⁣
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27/11/2025

Optimise your diet for IVF: first steps 🥚✨⁣
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If you are going into IVF, supporting your egg and embryo quality through nutrition is a smart move… but where to start?⁣
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Here are 6 simple but impactful changes to begin with:⁣
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🍏Enjoy 2-3 serves of fruit daily: Fruit is rich in antioxidants, which help protect eggs from damage. Snack on berries, add fruit to yoghurt or porridge, or blend into smoothies.⁣
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🐟 Include oily fish twice a week: Omega-3 fats (found in salmon, sardines, trout and mackerel) may help preserve egg quality.⁣
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🍷🥤 Reduce alcohol and soft drinks: These beverages don’t offer any nutritional benefit and have been linked with poorer egg quality. (and psst, s***m quality too)⁣
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🥑🥜 Swap saturated fats for unsaturated fats: Higher intakes of saturated fat have also been associated with poorer egg quality. Swap out fried foods, chips, pastries and snack on nuts and seeds. Make dressings and dips with olive oil. Smash some avo on your toast.⁣
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🥬Add colourful veg to your plate daily, especially leafy greens: A variety of colours means a variety of nutrients! Leafy greens in particular are rich in folate and antioxidants.⁣
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🌱 Include some plant-based proteins: Including more plant-based meals can greatly support fertility by providing fibre, antioxidants and key nutrients. Think lentils, chickpeas, tofu, tempeh and edamame. These foods also support gut health!⁣
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Want some fertility friendly recipes & snack ideas? Download my FREE 3-day fertility meal plan. ⁣
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✨ Save this post for later or send it to someone navigating IVF 💚⁣
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07/10/2025

Optimise your diet for IVF: first steps 🥚✨

If you are going into IVF, supporting your egg and embryo quality through nutrition is a smart move… but where to start?

Here are 6 simple but impactful changes to begin with:

🍏Enjoy 2-3 serves of fruit daily: Fruit is rich in antioxidants, which help protect eggs from damage. Snack on berries, add fruit to yoghurt or porridge, or blend into smoothies.

🐟 Include oily fish twice a week: Omega-3 fats (found in salmon, sardines, trout and mackerel) may help preserve egg quality.

🍷🥤 Reduce alcohol and soft drinks: These beverages don’t offer any nutritional benefit and have been linked with poorer egg quality.

🥑🥜 Swap saturated fats for unsaturated fats: Higher intakes of saturated fat have also been associated with poorer egg quality. Swap out fried foods, chips, pastries and snack on nuts and seeds. Make dressings and dips with olive oil. Smash some avo on your toast.

🥬Add colourful veg to your plate daily, especially leafy greens: A variety of colours means a variety of nutrients! Leafy greens in particular are rich in folate and antioxidants.

🌱 Include some plant-based proteins: Including more plant-based meals can greatly support fertility by providing fibre, antioxidants and key nutrients. Think lentils, chickpeas, tofu, tempeh and edamame. These foods also support gut health!

Want some fertility friendly recipes & snack ideas? Download my FREE 3-day fertility meal plan. (Simply comment MEAL PLAN below and I’ll send you a link to it!)

✨ Save this post for later or send it to someone navigating IVF💛

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https://moniquecormack.com/

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