Fertility.endo.nutrition

24/07/2025

Yes, It can be difficult to stay consistent with your dietary habits!
🙅 Pls know this: You’re not failing!

Healthy eating often gets framed as a matter of “motivation” — but for many of us, it’s about capacity.

➡️ Fatigue can make even thinking about food feel overwhelming, let alone grocery shopping, prepping, or cooking.

➡️ Pain and inflammation can derail your plans for the day, making that nutritious meal you had in mind impossible.

➡️ Medications can affect your appetite, digestion, taste, and even nutrient absorption.

➡️ Brain fog can make it hard to remember what you were planning to cook or what you’ve already eaten.

➡️ Mental health (anxiety, depression, burnout) often goes hand-in-hand with chronic illness — and that can impact food choices too.


It’s not about being lazy. It’s about navigating a body that doesn’t always cooperate.


So if you’ve been hard on yourself for not eating “perfectly,” give yourself some grace and compassion. Sometimes survival is the priority.


Let’s normalize progress over perfection and celebrate small, sustainable changes. Because with chronic illness, even preparing a meal can be a huge win. 💛

⠀

22/07/2025

Dear boo, are you looking for a refreshing summer but you’re bored with water?

😊 Swipe to discover some Fun & “hormone-friendly” summer bevvies!!

💯 It’s important to stay hydrated over the hot summer months, but many of the commercial drinks are high in sugar.

🙌Luckily, there are delicious ways to keep your fluids up so you don’t have to feel parched in the summertime.

💪 Here my top reasons why staying hydrated is so important:

💦 Water helps our bodies to regulate metabolism, promote energy levels and brain function, and help flush waste and toxins from our bodies.

🥵 Dehydration can lead to headaches, constipation, and even fatigue, all things we want to avoid! ‍
🤔 (And keep in mind that ++ sugary drinks and alcohol can actually dehydrate you even more.

Anyways... So I came up with some water alternatives for ya!
👀 Note: Cooled infused teas are my fav summer time beverages. You might like them too? I also like a variety or easy to prep mocktails.

Another easy (and yummy) way to hydrate is by adding slices of oranges, cucumber, or berries to plain cold water. You can add your “own” electrolytes product to the mix.

🚨 (In any case) always check with your dietitian before trying anything new, especially if you have specific concerns!
For instance some of the listed drinks contain chicory root (or INULIN). This prebiotic *COULD worsen IBS symptoms like bloating and gas.
*(Yet not everyone is “sensitive” to inulin)

👍 Otherwise, you can fill up your glass with any of these tasty & refreshing drinks!

👇🏼 What is your favorite refreshing summer beverage?

15/07/2025

♥️ Most of the time what seems to others like the simplest things to say mean the absolute MOST to us!!

🫶You are NOT unreliable dear warrior, but your health is!!

💛After years of living in survival mode, you are exhausted. (And) it’s not all in your head either.

🫶Being in pain can certainly zap the energy out of you!

💛Think about it, it’s difficult to get things done when you’re struggling with multiple symptoms.

🫶Going through a flare may take up all of the energy you have just to get through the day.

💛Trust your instincts and don’t let anyone undermine your feelings.

🫶Say it louder for ppl at the back: “You are not lazy, or alone” and you need to take time to rest.

💛Your illness has probably affected many aspects of your life too, but it hasn’t made you any less of a “person”.

🫶You cannot allow yourself to think that your worth is solely based on what you can or cannot do!

♥️ Your value is inherent in just being who YOU are and who you aspire to be!

♥️ If no one has told you recently this is ME telling you!

Until next time, Louise 💞

Drop me a ♥️ (below) if you’ve ever felt “Unreliable”

09/07/2025

🤔 Are you struggling with constant chronic pain and looking to make managing your endometriosis symptoms a much simpler task? Then save this post!

These habits are all small but mighty things that will help you in addressing the core hallmarks of endo, so you can…

️ ⚖️ Balance your hormones

🔥 Reduce inflammation

🦠 Improve your gut health

✨ You need an approach that helps identify your triggers through a customized holistic and nutrition plan AND 👇
✨To address all the hallmarks contributing to your endo symptoms

By doing these things (ABOVE) as often as you can, you can reduce the duration and intensity of your next pain or/or bloat flare-up!
(As listed on the Post).

Once you begin working on healing your Gut, addressing hormones, inflammation and your nervous system you’ll see a drastic difference in how you feel all around.

These strategies include:

🙌 Pinpointing your very own triggers, expanding your diet with a variety of food, embracing the gut-brain Connection, deep-breathing and & more.
PS: This is not an exhaustive LIST

💪 Are you ready to ADD new strategies to help minimize your pain? Take a step towards reaching out to a specialized dietitian. You too can live a life with less bloat, and more pain free days!!

Press the link in the Bio.

Until next time, Louise 🩷🩷

02/07/2025

💛 Dear Boo, I bet you didn’t know that for over 12 years, I was told that IBS, anxiety or stress were causing all of my symptoms !!

📍I saw GI drs after GI doctors, chasing relief but my so called bowel issues like bloating, pain, cramping, kept coming back.

📍That journey led me to change my diet which started with improving gut health.

📍I soon realized that gut health (i.e. function) and our hormones are deeply connected... based on my own experience and knowledge from my nutrition degree.

✨And for me, the nagging gut symptoms (on top of severe period pain & pelvic pain and ovulation pain) were a sign of something bigger, like endometriosis.

Truth be told not every person AFAB who struggles with gut issues has endometriosis too!

✨Yet, so many ppl, with Endo, have spent years in the GI health space, only to be misdiagnosed.

✨If you’ve been told it’s “just IBS,” but your gut flares up with every cycle the real issue could also be:

😟 SIBO + dysbiosis making everything worse
😥 Bowel Endometriosis
🤔 Hormone-driven digestive flares

🎗️ For those of you who feel like something deeper (i.e. different) is affecting your body, please see another specialist.

And if you’re ready to stop guessing about what to eat for Endo, head to the link in bio (where you can book a clarity call).

💪 It’s time to kick start your personalized Endo-Nutrition Care Plan!

❓ Did you struggle with crippling gut problems before learning you had endometriosis? Pls comment 👇👇

04/06/2025

Dear endo-warrior,
Are you trying to conceive with endometriosis?

I know, the fertility experience can be very daunting (I know because I’ve been there...I struggled with infertility).

(But) give yourself a chance and ignore all the conflicting information you’ve read online and the unsolicited advice.

Despite what you may have heard aka: “30-50% of endo- warriors will struggle to get pregnant”…. There are ways to support your body naturally and optimize your diet for fertility.

⁠Here are some of my most helpful tips:

✔️ Take a prenatal vitamin if you think you’re not getting all the nutrients you need from your diet. At the very least taking a supplement of methylated folate is crucial.

✔️ Eat red meat < than 1-2 times a week. You can substitute with 👍fatty fish, rich in omega-3 fats (aim for⁠ twice a week) or arrow incorporate more plant based proteins⁠.

✔️ Get enough vitamin D from food &/or supplements…lower vitamin D levels (in the blood) are associated with more women not conceiving easily on their own.

✔️ Try having 3-5 servings of fruit and veggies daily. Why? These antioxidants rich foods play a crucial role in Arrow Inflammation.

✔️ Swap plastic containers for glass jars and use glass water bottles.

🍷 Cut back on your alcohol intake.

🧘Prioritize stress management and gentle movement...

These small shifts in your lifestyle and diet can help lower inflammation and support hormonal balance — giving your body the best chance to conceive. ✨

⁠Every step matters. Be kind to yourself. 💛

🎗️ SAVE this post for later! ✨

28/05/2025

28/05/2025

Dear boo, it’s no secret that Endometriosis has a significant impact on relationships.

😢 Having Endo can make you feel isolated from your friends. Or can cause strain on various relationships and lead to resentment on both sides!

❤️ A bit of understanding can go a long way for all of our relationships.

🙌 Feelings get “tangled up”. So, friends, partners, etc. need to communicate and work together to address the impact of endometriosis.

💛 In romantic relationships, opening up the conversation can help partners to better understand each other.

🙌 We can also lessen the burden by finding practical solutions, as well as addressing our emotions and the way you think about the condition.

💪 Practical solutions might include things like changing treatment, changing work patterns, having similar “diets”, etc.

It’s so important for our loved ones, friends and co-workers, to acknowledge How MUCH endometriosis affects Us!!

💯 Dealing with the challenges of Endo and raising awareness can bring us closer together and strengthen relationships!!

🧑‍⚕️ Last but not least, seek care and support WHENEVER YOU NEED IT. It is NOT a sign of “weakness”.

WHAT ELSE Would you add to this list?

16/05/2025

It’s no secret that endometriosis can take a toll on the body. But let’s talk about the impact of Endo on mental health

We know it’s a daily battle that can take a toll on mental well-being.

It’s not uncommon for our symptoms to be dismissed as or be labeled as “bad periods.” That can leave you feeling sad and frustrated.

🧖 Physical changes and the constant discomfort can affect how we perceive our bodies. Let’s remember, every body is beautiful and worthy.

🎗️ Endo can strain relationships - romantic, familial etc. Open communication can help bridge understanding and foster support.

Let’s face it, living with chronic pain can lead to feelings of anxiety, depression, and even isolation. Remember, it’s okay not to be okay. Reach out to others; express your thoughts and feelings.

Don’t hesitate to seek support!! Open up friends, family or your partner on those tough days.

👩 Therapists and counselors can provide tools to cope with the emotional stress of living with endometriosis. You’re not alone in this journey.

Remember, you are more than your diagnosis, and it’s okay to seek help.

You are seen and you are heard!
Please Tag or share with someone who needs to read this
Or tell me us what you wish more people knew about endometriosis ⬇️

08/05/2025

What’s the scoop on polyphenols & Endometriosis?

The fact is that incorporating foods rich in polyphenols can be beneficial for for endometriosis, due to their anti-inflammatory and angiogenesis properties!

Polyphenols are beneficial compounds that provide a wide range of anti-antioxidants.

These plant based “friends” have been shown to:
🔹Have a direct effect on our gut microbiota
🔹Reduce oxidative stress (in animal studies)

Where are they found?
Polyphenols are found only in plant-based foods, with dried herbs and spices being the richest source by weight.

These are examples of some of the best sources of polyphenols:
Cocoa: From dark chocolate
🪴Herbs and spices: turmeric, ginger, cloves, oregano, rosemary and star anise.
🍇Fruit: apples, blackberries, blueberries, cherries, plums, purple grapes, raspberries and strawberries
🥬Vegetables: spinach, broccoli and red onion,
🥜Nuts and seeds: flaxseed, hazelnuts, pecans and almonds,
🍷Other: EVVO, black and green tea, cocoa powder, coffee and red wine (in moderation).

Other fun fact: Foods high in polyphenols, such as Quercetin also reduce symptoms and histamine issues in endometriosis

😊🙌 Do you want to learn more about nutrition for Endo? Head to my link in bio to download my free Nutrition for Endo_ the Basics.

06/05/2025

Hello dear Endo warriors. Did you know that f you need MORE nutrients than someone without endometriosis? (And for multiple reasons). One of the reasons for more nutrients is to fight FATIGUE.

BELOW are just 3 reasons why you experience chronic fatigue. You may also experience nutrient loss From heavy bleeding, excess caffeine or alcohol intake to name a few.

🔥 Tissue damage. Constantly mending damaged tissue will require more nutrients and more energy. Someone with chronic inflammation uses up more energy than someone without chronic inflammation.

️🧫 Immune system dysfunction: Think of the chronic inflammation happening within your body, your immune system will burn through nutrients “like a wildfire”.

💥 Oxidative stress (OS). What the H____ is OS

- Think of your body as a busy city. In this city, cells are the workers, and they need energy to do their jobs. When cells use oxygen to create energy, they produce by-products called ROS.
These are like tiny sparks that can be helpful in small amounts, but if there are too many, they can cause damage—like rust on metal.

CONT’ED in comments 👇

This is why I encourage people to focus on nutrient dense foods to be the center of your diet!

🙌💪 Want to learn more about nutrition for Endo? Head to my link in bio to download your free copy of Nutrition for Endo_ the Basics.








- Normally, your body has a cleanup crew called antioxidants. These are like repair workers that fix any damage caused by the sparks (ROS).

02/05/2025

Dea boo, Have you ever finished a meal and found yourself back in the kitchen an hour later looking 👀 for food?

You’re not the only one! PCOS is a hormonal and metabolic condition.

Unfortunately, it affects more than your reproductive hormones, Like your appetite and metabolism.

While you may feel like you simply have no willpower, it turns out PCOS may be responsible for you feeling so hungry all the time.

You may be insulin resistant, and your imbalance of appetite-regulating hormones may be stoking your hunger.

The first question to ask yourself is, are you fueling your body “wiseley?

🥪 For instance, have you eaten enough? Some days are busier than others and which means our body needs may go up or down. What fills you up one day, might not be enough the next day.

🤾‍♀️Your body’s energy needs change over time. Increasing your physical activity and increasing muscle mass can increase your body’s energy needs!!

😣 Stress can also impact your hunger. Stress can raise cortisol levels which can promote both cravings and hunger.

🥗 Your meal is missing some macronutrients. Making sure your meals have carbohydrates, fats AND protein will help you get full, and stay full after eating.

🖥You’re eating while doing something else. When watching tv, or reading a book, you are not paying attention to “hunger cues”.

🌮 You’re always depriving yourself of “soul” or have too many strict rules around eating!

Can you relate to any of the above?? If so please let me know in the comments 👇

Until next time, Louise 💛