Her Nutritionist

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Her Nutritionist

Fertility and Women's Health Dietitian (NZRD). Myth Busting, nutrition and supplementation advice, 1:1 coaching. From precoception to menopause 🏋️‍♀️❤️

22/10/2025

You’re doing everything right — eating well, exercising, sleeping — yet you’re still exhausted.

Your doctor says your iron is normal, so you start thinking maybe it’s just stress… or burnout. Sound familiar?
 Here’s the truth: normal lab ranges for ferritin (15–200 µg/L) only detect deficiency — not whether your iron is optimal. Research shows many women start feeling symptoms when ferritin drops below ~50 µg/L, even if haemoglobin is normal (Vaucher 2012; Verdon 2003; DellaValle & Haas 2011).

This is called iron deficiency without anaemia, and it can cause:
 💤 Fatigue & low energy 🧠 Brain fog & poor focus 💇 Hair shedding 😣 Restless legs 🏃‍♀️ Poor exercise recovery 💔 Low mood

Too often, women are dismissed because their ferritin is “in range,” and treatment is delayed until anaemia develops — months or even years after symptoms start.
 Ask your GP or dietitian for: ✅ Ferritin + CRP ✅ Full blood count

If ferritin is under 50 µg/L with symptoms, it’s worth discussing treatment (Vaucher 2012; DellaValle & Haas 2011; Allen et al., 2018).

Focus on diet first 👇 🥩 Iron + vitamin C combos (steak + tomato, lentils + citrus) 🚫 Avoid tea/coffee & calcium around meals 💊 Supplements? Consider alternate-day dosing or gentler forms like iron bisglycinate (with guidance from your provider).
 Your energy, focus, and wellbeing matter — you deserve more than “normal.” 💛 It might not be hormones it could be your iron!
 Save this post 💾 and share it with a friend who’s always tired!
 

20/10/2025

✨ Feeling the perimenopause shift? Hot flashes, mood swings, low energy… you’re not alone!

The good news: small, intentional nutrition tweaks can support your hormones, metabolism, bones, mood, and overall health — helping you feel steadier and stronger. 💪

Here are 5 evidence-based hacks you can start today:
 1️⃣ Prioritise protein each meal 2️⃣ Boost bone nutrients (calcium, vitamin D, magnesium) 3️⃣ Balance blood sugar with protein, fibre & healthy fats on your plate to slow down the absorption of glucose  4️⃣ Eat a rainbow of 30 plant foods/week for fibre - it's surprising how quickly they add up 5️⃣ Include omega-3s like NZ King Salmon or a trusted supplement

Start small, stay consistent — even one or two changes today can make a difference. 🌿

💌 Save this post for later or share with a friend navigating perimenopause! What's one change you're going to make?

01/10/2025

🌟 5 Key Nutrients to Support Egg Quality 🌟

Egg quality is key for assisted reproduction and nutrition can help.

Research highlights these nutrients, which you can use as a starting point:

1️⃣ Folate (B9): Supports DNA synthesis and better reproductive outcomes.
 2️⃣ Omega-3s: Linked to higher pregnancy and fertilization rates.
 3️⃣ CoQ10: Boosts egg energy and embryo quality, especially in women 35+. 
4️⃣ Zinc: Supports ovulation and egg maturation; deficiency lowers egg quality.
 5️⃣ Vitamin D: Low levels reduce ovarian response and implantation rates.

Easy steps to take today:
* Add one food from each nutrient category to your meals.

* Discuss supplements like Folic Acid, CoQ10 or Vitamin D with your healthcare provider.

* Keep meals balanced, nutrient-rich, and regular to support reproductive health.

✨ Small changes today can make a big difference for your fertility journey.

egg quality, assisted reproduction, fertility nutrition, folate for fertility, omega-3 for fertility, CoQ10 for egg quality, zinc for fertility, vitamin D fertility, reproductive health nutrients

24/09/2025

PCOS isn’t about restriction, it’s about adding in the right foods to support hormones, blood sugar, and ovulation.

Here are 3 of my favourite go-tos:

✨ Ceylon Cinnamon – may improve insulin sensitivity and help regulate cycles (Wang et al., 2007). 
✨ Spearmint Tea – shown in small trials to lower androgens and improve hirsutism (Akdogan et al., 2007; Grant, 2010). 
✨ Brazil Nuts – rich in selenium + inositols which may reduce insulin resistance (a hallmark of PCOS) and support egg quality, especially for women preparing for IVF (Chiu et al., 2002; Unfer et al., 2012).

🌱 Simple daily add-ins can make a BIG difference over time.

👉 Will you try any of these? Tell me in the comments!

For more easy strategies, comment "dozen" below and I'll DM you my guide on 12 foods to limit to help you conceive. 💕

22/09/2025

Perimenopause: nature’s way of saying “surprise b^*ch".

All jokes aside, while it’s a natural transition, it can also be a bloody hard one. Suddenly there’s weight where there never was, you’re irritable, anxious, ragey… things are shifting and it feels out of control.

So you see your GP. They run bloods and say: “everything’s fine, it’s just part of life.”

Um, excuse me? 🙃

Here’s the thing: during Perimenopause, even if your bloods are “normal,” hormones fluctuate from day to day which can massively impact your day-to-day life.

The good news? There are safe and effective hormonal treatments, and when combined with the right lifestyle shifts, they don’t just ease symptoms - they help protect against brittle bones, heart disease, and the cognitive decline of the next decade+.

Yes, perimenopause is normal. But that doesn’t mean you just have to suffer through it. There’s so much we can do to support this transition so you can feel like you again - without the broken hips and heart disease later on. 💪❤️

Here are some fantastic evidence based accounts that I recommend you follow for guidance on Perimenopause:

perimenopause
menopause transition
menopause symptoms
hormonal changes
hormonal fluctuations
weight gain in perimenopause
anxiety in perimenopause
irritability and mood swings
sleep problems menopause
hot flushes
safe hormone therapy
HRT (hormone replacement therapy)
lifestyle changes menopause
bone health
osteoporosis prevention
heart disease in women
cognitive decline prevention
women’s health after 40
midlife women’s health
natural transition

18/09/2025

🍰 Want to boost your fertility through diet… but still enjoy the foods you love?

You’re not alone.

Restrictive “perfect fertility diets” are stressful, hard to stick to, and honestly — they don’t support your fertility long-term.

That’s why as a leading Fertility Dietitian, I created my Fertility Nutrition Framework — a personalised, evidence-based approach that has helped hundreds of people:
 ✨ Improve egg quality ✨ Support embryo implantation ✨ Prevent chemical pregnancies
 …all while still enjoying life (yes, even tiramisu!).

Together we focus on nutrition, exercise, and supplements tailored to your circumstances — because your fertility journey is unique based on SOOOO many factors. This is why personalized plans are critical, and I'd love to help you too.

If this resonates and you’re ready for clarity, support, and a plan that actually works, book a free discovery call with me today.

📩 Feel free to DM me or you can book. Discovery Call via the link in my bio. I look forward to meeting you soon.

Claudia x

Fertility nutrition
Fertility dietitian
Boost fertility naturally
Egg quality support
Embryo implantation support
PCOS fertility nutrition
Perimenopause fertility
Women’s health dietitian

15/09/2025

✨ Seed Oils & Fertility: Myth vs Science

Confused about seed oils? You’re not alone. 😵‍💫

Many claim that seed oils are toxic, pro-inflammatory, or harmful to your health and to fertility, but here’s what the research actually shows:

✅ Seed oils are safe and beneficial when part of a balanced diet. 
✅ Omega-6 fats lower LDL cholesterol, reduce heart disease risk, and support reproductive health. 
✅ Fertility benefits: PUFAs improve ovulation, hormone balance, and s***m quality.

💡 Tips for fertility-friendly oils:

* Choose cold-pressed oils to preserve vitamin E and phytonutrients.

* Extra Virgin Olive Oil (EVOO) is the gold standard for hormone, heart, and reproductive health.

* Focus on whole foods and limit ultra-processed products — that’s where the real harm comes from.

✨ Bottom line: Don’t fear seed oils — focus on quality fats, omega-3s, and a whole-food diet to support fertility and overall health.

💾 Save this post for reference and share it with someone confused about oils!

If you'd like dive deeper, you can read my full referenced BLOG article on my website fertilitynutrition.co.nz 📚😘

11/09/2025

🚫🫖 Detox teas = marketing hype.

Fibre = science. Feed your gut, flush naturally, and skip the scams.

Did you know that eating enough fibre and having a healthy digestive system is how your body naturally flushes out waste and toxins?

I guess 💩 doesn't come in fancy packaging 😅

09/09/2025

Women with endo are 2–3x more likely to have IBS AND up to 90% report gut symptoms like bloating or cramps.

The kicker? Most women don’t even hit the 25 g/day fibre target.

Fibre supports gut health, hormone balance, and inflammation - but too much too fast = bloat city 😩.

Here’s how to fibre maxx with endo - minus the bloat:

1️⃣ Start slow with soluble fibre
2️⃣ Always pair fibre with water
3️⃣ Rotate low-starch veggies + wholegrains

✨ Save this for your next grocery shop!

Refs: Ballard 2019; Armour 2023; Reynolds 2019

endometriosis diet tips
fibre and endometriosis
IBS and endometriosis
fibre for hormone balance
low FODMAP fibre sources
endometriosis bloating relief
women’s gut health nutrition

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