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.

Tired of feeling hungry between meals — or reaching for snacks that leave you more tired, bloated, or sluggish? 😩 You’re...
07/14/2025

Tired of feeling hungry between meals — or reaching for snacks that leave you more tired, bloated, or sluggish? 😩
You’re not alone. One of the biggest nutrition mistakes I see is undereating protein and overeating empty snacks that spike blood sugar and crash energy levels.
✨Enter: High-Protein, Low-Calorie Snacks!
These snacks are game-changers when it comes to:
✅ Keeping hunger in check
✅ Supporting muscle recovery
✅ Boosting metabolism
✅ Managing cravings
✅ Staying full and energized throughout the day
Whether you’re aiming for fat loss, muscle gain, hormone balance, or just more stable energy — protein is KEY 🔑
Swipe and save this post for snacks that are:
✔️ Easy to prep
✔️ Blood sugar–friendly
✔️ Actually satisfying
✔️ RD-approved

Can resveratrol support fertility? Here’s what the latest research says.Growing evidence suggests resveratrol—a natural ...
06/18/2025

Can resveratrol support fertility? Here’s what the latest research says.

Growing evidence suggests resveratrol—a natural antioxidant found in grapes, berries, and peanuts—may play a role in supporting female fertility.

A new review of 24 studies highlights its potential to:
✨ Enhance ovarian function
✨ Improve oocyte (egg) quality
✨ Increase mitochondrial membrane potential and ATP content
✨ Protect against age-related fertility decline
Studies showed improved egg and embryo quality.

A possible reason? Resveratrol’s ability to:
✔️ Reduce oxidative stress
✔️ Protect mitochondrial DNA
✔️ Activate telomerase
✔️ Slow cellular aging

This is exactly why I incorporated this antioxidant powerhouse into my preconception supplement, ! An all in one preconception supplement helping you to optimize egg quality with science backed ingredients.

Have more questions about supplements for conception? Message me for support!

Summer BBQ vibes… without the blood sugar crash! Who says you need sugary sauces and heavy sides to enjoy a cookout?Thes...
06/16/2025

Summer BBQ vibes… without the blood sugar crash!
Who says you need sugary sauces and heavy sides to enjoy a cookout?

These blood sugar-friendly BBQ ideas are packed with flavor, fiber, healthy fats, and protein to keep your energy steady and cravings in check.

Save this post for:
✔️ Grilled lemon herb chicken thighs
✔️ Cauliflower “potato” salad
✔️ Grilled peaches with cinnamon yogurt
And more!

You don’t need to avoid the warm weather festivities, you just need to learn how to create meals that work for you, not against you!

Save this menu for your next gathering & tag a friend who needs a healthy BBQ menu!

Breastfeeding is beautiful—but it’s also demanding. And with so much advice out there, it’s easy to get caught up in doi...
05/30/2025

Breastfeeding is beautiful—but it’s also demanding. And with so much advice out there, it’s easy to get caught up in doing all the right things while unintentionally doing things that may actually work against your energy, milk supply, or recovery.

Here are 5 things to avoid while breastfeeding (and what to do instead):

❌ 1. Eating too little
Your body burns about 450–500 extra calories/day while breastfeeding. Under-eating can lead to fatigue, low milk supply, and slow recovery.
✅ Focus on nutrient-dense meals, not cutting calories.

❌ 2. Skipping hydration
Dehydration = less milk, headaches, and feeling totally drained.
✅ Aim for at least 8–12 cups of fluid/day and include electrolytes (think sea salt, lemon water, or coconut water!).

❌ 3. Following restrictive diets or fads
Keto, intermittent fasting, detoxes, and “bounce-back” trends can rob your body of the nutrients it needs right now.
✅ Focus on balanced, whole-food meals with carbs, protein, healthy fats, and fiber.

❌ 4. Obsessing over “bouncing back”
Your worth is not tied to how fast you lose weight. Your body just did something amazing—give it the grace and time it deserves.
✅ Focus on nourishment, energy, and healing instead.

❌ 5. Skipping nutrients
Postpartum is not the time to ditch your prenatal! Your nutrient needs are still high.
✅ Keep taking your prenatal (and ask your provider if you need extra vitamin D, iron, omega-3s, choline, or magnesium).
✨ Mama, you’re doing enough. More than enough. Prioritize fueling your body, not shrinking it. The more you care for YOU, the better you can care for your baby.

📌 Save this post as a reminder

The Truth About Dairy & Fertility: Does It Help or Hurt? If you’re trying to conceive, you might be wondering—should you...
04/16/2025

The Truth About Dairy & Fertility: Does It Help or Hurt?

If you’re trying to conceive, you might be wondering—should you be eating dairy? Let’s break it down!

✅ Full-Fat Dairy = Fertility Boost?
Research suggests that full-fat dairy (like whole milk, Greek yogurt, and cheese) may support ovulation and hormone balance 🧀🥛

💡 Cholesterol & Hormones
Did you know that cholesterol in dairy is a key building block for estrogen & progesterone? These hormones regulate your cycle and support a healthy uterine lining.

🦴 Calcium + Protein = Strong Reproductive Health
Calcium plays a role in egg maturation, while protein supports egg and embryo development. Dairy is one of the best sources of both!

⚠️ But Not All Dairy is Created Equal…
🚫 Low-fat dairy may disrupt hormone balance
🚫 Conventional dairy may contain hormones & antibiotics
✨ Go for organic, grass-fed, and full-fat options! A2 can be better tolerated as well.

Note: Only include dairy if you can tolerate it without digestive distress to avoid inflammation.

Save these 5 high protein fertility recipes to add to your meal rotation! Eating adequate protein is one area I see wome...
04/07/2025

Save these 5 high protein fertility recipes to add to your meal rotation!

Eating adequate protein is one area I see women struggle with the most when trying to balance their hormones.

Here is why protein matters:

1. Hormone Balance & Ovulation
Protein provides essential amino acids that help build hormones like estrogen and progesterone, which regulate ovulation and menstrual cycles. A balanced intake of protein can help stabilize blood sugar levels, reducing insulin resistance—a factor that can affect fertility, especially in conditions like PCOS.

2. Egg & S***m Quality
Adequate protein intake supports cell growth and repair, which is vital for egg and s***m health. High-quality proteins contain antioxidants and essential nutrients (like zinc and selenium) that protect reproductive cells from oxidative stress and improve their viability.

3. Healthy Uterine Lining & Embryo Development
The uterine lining needs to be strong and nourished to support implantation. Proteins, especially those rich in collagen and glycine (found in bone broth, eggs, and lean meats), help maintain a healthy uterine environment for pregnancy.

A general guideline to follow is 0.8 - 1.0 g of protein per lb of ideal body weight!

If you’re trying to conceive, you’ve probably heard that egg quality matters—but did you know that mitochondria play a H...
03/14/2025

If you’re trying to conceive, you’ve probably heard that egg quality matters—but did you know that mitochondria play a HUGE role in fertility?

Your eggs have more mitochondria than any other cell in your body! They provide the energy needed for ovulation, fertilization, and embryo development. But as we age, mitochondrial function declines, impacting egg quality, implantation, and pregnancy success.

✨ The good news? You can support your mitochondria naturally! Here’s how:

🥑 Eat antioxidant-rich foods (CoQ10, vitamin C & E, polyphenols)
🍽️ Balance blood sugar (pair carbs with protein & fats)
💊 Optimize key nutrients (CoQ10, NAC, Alpha-Lipoic Acid)
😴 Prioritize sleep & stress management (7-9 hours, deep breathing, movement)

Don’t know where to start on your fertility journey? Comment ROADMAP and I will send you my fertility guide to set you up for success on your fertility journey!

If you are supporting your fertility through nutrition (which you should be), every meal matters! Each time you eat some...
03/12/2025

If you are supporting your fertility through nutrition (which you should be), every meal matters! Each time you eat something it is a chance to nourish your hormones and improve your egg quality. If nutrition isn’t on your radar for things to do to prepare for conception, let this be your guide.
Here’s what to include:

🥚 Breakfast – Protein + Healthy Fats + Fiber. Start your day with blood sugar balance! Think pasture-raised eggs, avocado, chia seeds, and fiber-rich berries to fuel hormones.

🥗 Lunch – Lean Protein + Colorful Veggies + Healthy Carbs. Load up on wild salmon, leafy greens, quinoa, and pumpkin seeds for key nutrients like omega-3s, folate, and zinc.

🍫 Snacks – Blood Sugar-Stabilizing Nutrients. Keep it steady with nuts, Greek yogurt, or hummus for good protein and fiber.

🥘 Dinner – Anti-Inflammatory Fats + Protein + Micronutrients. Choose grass-fed beef, lentils, roasted veggies, and olive oil to nourish egg and s***m quality.

💤 Evening Wind-Down – Gut & Hormone Support. End the day with herbal tea, a magnesium mocktail, or tart cherry juice for deep sleep and hormone balance.

Save this post for fertility meal planning inspo and follow for more tips on how to improve your chances of a successful conception!

To everyone navigating life with endometriosis—you are seen, you are heard, and you are not alone. 💛Endometriosis is mor...
03/10/2025

To everyone navigating life with endometriosis—you are seen, you are heard, and you are not alone. 💛

Endometriosis is more than just painful periods. It’s chronic pain, fatigue, inflammation, hormonal imbalances, and, for many, fertility struggles that can feel isolating and frustrating.

If you’re on the journey to conceive with endo, I know how overwhelming it can be. But please know—there is hope.
Through nourishing your body with anti-inflammatory foods, balancing hormones, and making empowered choices, you can support your fertility and well-being. And no matter where you are in your journey, you deserve compassion, support, and answers.

Sending love and strength to all the incredible warriors out there. 💛 Share this to spread awareness, and tag someone who needs a reminder that they are not alone.

Preparing your body for a successful pregnancy should start at least 3 months prior to trying to conceive!It’s critical ...
03/05/2025

Preparing your body for a successful pregnancy should start at least 3 months prior to trying to conceive!

It’s critical to focus on getting yourself into the best possible health before you start trying to conceive.

This looks like focusing on nutritional gaps, lifestyle factors, and movement routines to help optimize your chances for a healthy pregnancy.

Want to know what I would do as a fertility nutritionist? Save this post for a step by step of what I would do if I wanted to conceive in the next 6 months and follow for more fertility tips!

My favorite supplement for preconception health is one that I formulated! . This can be taken prior to pregnancy to optimize your body and prep your body for conception.

Boosting fertility doesn’t mean giving up your favorite foods! 🍫What if I told you it’s more about balance than restrict...
03/05/2025

Boosting fertility doesn’t mean giving up your favorite foods! 🍫

What if I told you it’s more about balance than restriction?

Here are a few things you can focus on instead of resorting to restriction…

🫐Think adding more antioxidants: berries, leafy greens, and polyphenol rich foods.
🍣Boost your omega 3 intake: chia seeds, flax seeds, and fatty fish like salmon and mackerel.
🥑Incorporate more health fats: think chia seeds, avocados, fatty fish, olive/ avocado oil.

Thinking about what you can ADD to your plate instead of constantly thinking of all the foods you “CAN’T” have is a much more productive and sustainable way to view nutritional changes.

When you do indulge in a little sweet treat every now and again, remember to dress your desserts. This means pairing your carbs with protein and fat to keep your energy steady and blood sugar stable. ⚖️

All in all, don’t stress over that morning coffee or the dessert you had celebrating last night! Your life doesn’t end just because you are on a fertility journey and neither should the joy food brings you ❤️

What’s your go-to “can’t live without” food? Drop it below 👇 because fertility health should always nourish your body and your soul!

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