Sarah Nash Fertility Nutrition, Farnham (2025)

15/03/2024

Did you know that today is !? Yeah me neither but here we are, so what better time to shine a light on the importance of sleep in the context of and .

Quality sleep isn't just a luxury, it's a total non negotiable for for healthy hormones and a happy reproductive system. Here's why:

👎 Insulin sensitivity: Poor sleep messes with our insulin sensitivity, which - let's be honest - is more often than not already the elephant in the room for us PCOS girls
👎 Stress hormones: Have you heard of our stress hormone cortisol? Poor sleep triggers the release of excess cortisol (probably to help us stay awake) which in turn can wreak havoc with our blood sugar and circadian rhythm
👎 Melatonin magic: Our sleepy hormone melatonin is not just important to send us off to sleep but it's also been shown to support ovarian function and egg quality. Poor sleep impacts out melatonin levels and with that the potential to support a healthy reproductive system

Ok, so now that we've established the importance of sleep for hormone health and fertility, let's dive into what we can do to set our body and mind up for a peaceful night's sleep:

☀️ Make a brief morning walk, ideally before 11am, part of your daily routine. Getting morning sunlight into your eyes (or just natural light on cloudy or rainy days) helps to reset your circadian rhythm and set you up for a good night's sleep
☕ Limit your caffeine intake and avoid having any caffeine after midday
⏰ Try to go to bed around the same time each night to give your body a chance to adjust
🧖‍♀️Wind down with a relaxing bedtime routine. Think a cosy bath, or a cup of herbal tea with a good book
😴 Create a sleep sanctuary - think cool, dark and quiet
📱 Avoid using screens 2 hours before bed to avoid the emitted blue light impacting our natural melatonin production

Found this helpful? Then don't forget to save this post for later or share it with a friend who needs a good night's rest!

14/03/2024

So after yesterday's post on the 4 things that packed the biggest punch on my PCOS healing journey, I had a few questions as to what 20-30g of protein would actually look like in real life 🥩🧀🍗🥚

So I've pulled together a little protein guide for you and I hope you find it helpful. This is not to say that I'd like you to eat 6tbsp of peanut butter or guzzle 800ml of whole milk, but hopefully the amounts put into context how much protein is in the foods you consume.

Are you finding it difficult to know what to eat to support your hormone health and fertility? Fear not! I have you covered with my perfect meal guide to help you create a perfectly balanced, hormone loving and fertility friendly plate every single time. DM me 'PLATEGUIDE' and I'll send it across to you ❤️

13/03/2024

Today I wanted to share with you the 4 things that have packed the biggest punch on my PCOS healing journey. They may not necessarily apply to YOUR healing journey (because let's face it, we're all different and my PCOS drivers could be very different from yours) but I wanted to share them anyway, because if they help one person feel better and propel them closer to their dream of falling pregnant, then my job is done ❤

🥩🥑 Adequate protein and healthy fat with every single meal
I started to make sure that I had a good amount of protein and healthy fat with every meal to give my body a helping hand with its blood sugar management (which, let’s be honest, isn’t great when we’re looking at a PCOS picture). I aim for 20-30g of protein and the equivalent of 1tbsp of healthy fat. Head to the Freebies section of my website to download my perfect meal guide for more info 👊

☕ Coffee after breakfast
This is one of the things I bang on about a lot! Having coffee after breakfast, rather than as soon as I wake up, has been a game changer for my hormone health

🍪 Minimal snacking
I try to avoid snacking between meals to give my body a chance to rest and digest. Leaving around 3.5 hours between meals allows the migrating motor complex, or the body’s cleaning crew, to cleanse the GI tract and remove any undigested foods, bacteria, dead cells etc. Eating enough at meals and not snacking in between has been great for my gut health and, with that, for my hormone health and overall wellbeing

🧠 Nervous system regulation
If you think you have PCOS you might find that you’re generally a bit anxious and highly strung? That was definitely the case for me. Plus, I know that being on a fertility journey in itself can be hugely stressful. Weaving a daily guided meditation into my days has made a huge impact on my mental wellbeing and resilience which is key for hormone health and fertility

Have you tried any of these? Tell me in the comments 👇 And if you haven't tried any of these little hacks, don't forget to save the post for later 😊

09/02/2024

Throwback to the beginning of 2014 and the intake form I completed when I went for my first ever nutritionist appointment. I had been diagnosed with PCOS a couple of years before and our journey to parenthood wasn't quite working out how we had hoped it would. I was picking up random little pieces of information on how to manage PCOS and tried lots of different supplements that looked like they could help. I had no plan and no support.

Looking back at this form is shocking. Along with it came a range of blood test results, also shocking. I had lived with whacky cycles my whole life and genuinely thought it was normal, just like so many of us who have PCOS.

This moment was the start of such a life changing journey for me. At this point I didn't think we would ever have a family. I was offered fertility medication (I think it was Clomid) but I knew there had to be another way. I've never liked taking medication so I wasn't going to start now. At least not until I had explored some alternative options.

And then everything changed. After years and years of living with crappy and irregular periods, learning how to make small but powerful changes to my diet and lifestyle did not only help to slowly regulate my cycles but I also fell pregnant quite quickly and had a healthy, uncomplicated pregnancy.

Experiencing first hand how powerful nutrition and lifestyle can be when it comes to managing PCOS, I decided to retrain in nutrition and further specialise in fertility nutrition so that I could use my knowledge and experience to help other women with PCOS reach their goal of having a family.

So if right now you are at that point that I was at, where you don't think you'll ever get there, I see you. You've got this. And I'm here to help you along the way 👊❤️

I'd love to find out where you are on your PCOS journey. Drop me a DM or tell me in the comments 👇

05/02/2024

Have you been thinking about working with me but you're not quite sure what to expect? Then this is for you 👇

🍞 Worried that I'll be asking you to cut out gluten and dairy, and never have a piece of cake anymore?? No way! Unless there is a clear intolerance, allergy, or medical reason not to have a certain type of food, I'm all about trying to add foods into your diet rather than cutting entire food groups from your diet

🤯 Worried that you'll be leaving our sessions even more confused? No chance! You'll be leaving with a personalised health plan packed to the rafters with nutrition and lifestyle recommendations alongside a targeted supplement plan. I'll be equipping you with all the tools you need to be able to confidently make the decisions that are right for YOU, YOUR body and YOUR fertility journey. No more worry, no more uncertainty, no more confusion

🔎 Thinking that the recommendations you'll receive might as well have just been picked up from Dr Google? Nope! Not only are the recommendations you'll receive as part of working with me 100% personalised and tailored to your needs, but we'll also work closely together to make sure that they are practical and achievable

🧬 Worried that there I'll be dishing out some wishy washy, quackery advice? Never! Every single one of my recommendations is backed up by the latest scientific research. I dig deep into the data so you don't have to

So what do you think? Are you ready to take charge of your fertility? Then book in for one of my FREE 30 minute strategy calls to find out how I can support you on your fertility journey. Simply drop me a DM or head to the booking link in my bio 🥰

02/02/2024

I don't know about you but I loooove fish 😋

And oily fish in particular is something you definitely want to be including when . It is rich in omega 3 fatty acids which have been linked to a whole range of health benefits when it comes to reproductive health and fertility, including

👉 Reduced levels of inflammation
👉 Improved blood flow
👉 Hormone regulation
👉 Improved ovulation
👉 Better s***m parameters
👉 Improved egg quality

When it comes to which types of fish to eat, think S.M.A.S.H - salmon, mackerel, anchovies, sardines and herring. All of these fish are rich in omega 3 fatty acids whilst also containing relatively low levels of toxins.

Do you regularly include oily fish in your diet? Tell me in the comments 👇🥰

31/01/2024

Do you know your fertile window? 🤔

Getting to know your cycle inside out is the first step to being able to pinpoint your fertile window. And knowing your fertile window gives you a head start when it comes to increasing your chances of conception.

And yet, a study showed that out of 102 women only THIRTEEN women were able to correctly identify their fertile window.

If you are wondering when (and whether) you are ovulating, here are 6 signs to be looking out for. If you are unsure how to track your cycle and read your fertile signs, I'm here to help you! Drop me a DM or head to the link in my bio to book in for one of my FREE strategy calls 🤙

24/01/2024

This is one of my favourite statements because it holds so much truth; our fertility is absolutely a reflection, or extension if you will, of our overall health. Why?

The way I like to explain it to clients is that fertility is almost a bonus. Our bodies need to be completely aligned and balanced to feel safe enough to procreate. As soon as something isn't quite right, the body tends to divert its energy to fix the issue at hand, at the expensive of our fertility.

Stress (which has been estimated to account for a whopping 80% of illness and disease) is an amazing example for this. Our stress and reproductive hormones are made from the same building block, cholesterol. When we're stressed (mentally OR physically, ie through infection, blood sugar imbalance, over exercising, dehydration...the list goes on) the lion share of cholesterol will be used to make cortisol, our stress hormone, at the expense of our reproductive hormones.

Can you see the knock on effect? 👎👀

And stress is only one example of the issues that could be preventing your reproductive health to thrive. Think hormone imbalances, poor gut health, poor diet or issues with nutrient absorption, food intolerance, bacterial imbalances, thyroid problems and toxin exposure to name only a few 🤯

This is why, as a fertility practitioner, I take a holistic approach to reproductive health. I look at the person as a whole rather than focusing on just their reproductive system. Because as a humans we are a well oiled machine of intricately connected bodily systems that all need equal amounts of nurturing in order to boost reproductive health and fertility.

Are you struggling to conceive but you don't know where to start looking for answers? Drop me a message or book in for one of my FREE strategy calls today (link in bio), and let's have a chat about what might be going on for you 🥰

21/01/2024

Unexplained infertility is not a thing. There is always an explanation as to why a couple may be struggling to conceive. Always. Every single time. We just need to find what is causing the problem.

What I like to tell clients who were diagnosed with unexplained infertility is that unexplained really just means that the cause for the infertility (or subfertility as I prefer to call it) has not been sufficiently investigated or identified.

We all know that GPs are stretched to breaking point and working with extremely limited funding. The tests they can offer to run for you are great, but they simply don't go deep enough. On top of that results are often classed as 'fine' or 'normal' when they are really not.

Luckily, as fertility practitioners we are not only trained to analyse test results in meticulous detail and join the dots to see the bigger picture, but we are also extremely lucky to have access to private tests that go way, way, way above and beyond routine fertility screening.

Have you been diagnosed with unexplained infertility? Sometimes it's the smallest imbalances that can cause a cascade of issues. By diving deep into your medical history, nutrition and lifestyle factors, I can help you identify the areas that may need tweaking or further investigation, to uncover what is really driving your fertility struggles.

If you'd like to find out more about working with me 1:1, drop me a message or book in for my free strategy calls (link in bio)

18/01/2024

Are you looking for ways to improve your egg quality? Then look no further - here are my 5 top tips to nourish and protect your eggs for optimal quality 🥚

🌈 Eat the rainbow
Embracing a colourful plate can be a game changer for your fertility. Not only do veggies and fruits provide lots of fibre to support gut health and hormone balance, but each and every wonderful colour on your plate provides a different set of vitamins, minerals and antioxidants to nourish the developing eggs 🥦🍅🍆🍋🫑

❌ Reduce your exposure to environmental toxins
Environmental toxins can have a detrimental effect on egg quality and fertility. They have been shown to cause oxidative stress, hormonal imbalances, reduced fertilisation rates and DNA damage. Whilst we will never be able to completely evade environmental toxins, there are lots of ways in which we can reduce our exposure

🚶‍♀️ Keep moving
A steady supply of blood to the pelvic area ensures that the ovaries and uterus receive a continuous rich supply of oxygen and nutrients, which is so important for the development and maturation of eggs. Walking, fertility yoga, womb massage, acupuncture and reflexology are some of the ways that can support increased blood flow

👊 Nurture your mitochondria
Mitochondria are the little energy producing factories that live in nearly all of our cells. Eggs are the largest cells in the body and contain lots of mitochondria to support the energy demands for maturation, fertilisation and early embryo development. A diet rich in antioxidants and other essential nutrients, a healthy lifestyle and targeted supplementation can all help to support mitochondrial health

⭐️ Work with a fertility practitioner
Working with a fertility practitioner could be the missing piece of the puzzle. We can help you identify any gaps as well as any potential underlying health conditions that could be affecting your egg health and fertility. Based on that we can pull together a bespoke health plan looking at nutrition, lifestyle and targeted supplementation to give you the support you need

24/12/2023

And here we are, 1 more sleep until the big day! 🎅

And today, after all the tips I've shared this month, I wanted to take the opportunity to remind you that in between all the big and small changes you may be making to support your fertility, don't forget to have FUN at the same time.

I know that sometimes that's easier said than done - fertility can be a bumpy journey, and Christmas can be a particularly tough time to get through.

But just for a couple of days, try to be extra grateful for the people and things you have in your life. Laugh, have fun, eat the delicious food, be silly. And try not to be too hard on yourself.

You’ve got this! And I am here for you if you need me ❤️

23/12/2023

I’m in full support of taking it easy over Christmas but don’t forget to incorporate some daily movement into your festive routine.

A nice morning walk, a few squats while brushing your teeth, a couple of lunges when packing the dishwasher, a few biceps curls with a pack of sprouts - you get the idea 😆

Not only is light to moderate movement great for our physical health but it also helps to reduce stress and boost energy levels!

22/12/2023

How do you cook your Christmas turkey? 🍗

Every time I go to the shops recently I see people buying disposable aluminium trays for their Christmas turkey 😬

I mean, I get it. They're big and easy to use, plus there is zero tidying up once the turkey is cooked, you simply chuck the whole thing in the bin.

However, to avoid any harmful substances leeching into your foods (and to help save our precious planet), please try to avoid these trays and cook your food in glass, ceramic or stainless steel. Including the Christmas turkey 🎄👊

21/12/2023

There is sooo much temptation surrounding Christmas 🎄🍪🥂

Whilst I would never ask you to not indulge in a festive treat here and there, do consider including these as part of a meal to support your blood sugar. Sugary treats on an empty stomach can send you on a wild blood sugar rollercoaster which is less than ideal for our health and fertility.

However, eating a small festive treat as part of a meal means that the protein, fibre and fats in the meal help to slow down the absorption of the sugar into the bloodstream, helping to keep your blood sugar levels steady throughout the day. Hurrah!

20/12/2023

Do things that make you laugh 😍

We all know that laughter is the best medicine but did you know that there are actual studies that show that ‘clown intervention’ can increase pregnancy rates!? 😳 I’m taking those studies with a (very large) pinch of salt but we do know that laughter is great for our physical and mental health for many reasons.

So watch a funny movie, listen to a hilarious podcast, or chat to a friend who makes you laugh tears every single time (I have a couple of those - you know who you are! 😘)

Sarah Nash Fertility Nutrition

15/03/2024

14/03/2024

13/03/2024

09/02/2024

05/02/2024

02/02/2024

31/01/2024

24/01/2024

21/01/2024

18/01/2024

24/12/2023

23/12/2023

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21/12/2023

20/12/2023

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