Francesca Alfano, MS, CNS, CDN

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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, sustainable 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.

02/10/2026

First Trimester Nutrition: What Your Body (and Baby!) Really Need.

Growing a tiny human? Here are 6 must-have nutrients during the first trimester — even if all you can stomach right now is toast and crackers:

1. Folate
Supports early neural tube development (and way more than just the “folic acid” buzzword).
👉 Found in: leafy greens, lentils, avocado

2. Choline
Brain + spinal cord development. Most prenatal vitamins don’t have enough.
👉 Found in: eggs (especially the yolk!), liver, salmon

3. Vitamin B6
Can ease nausea and supports hormone production.
👉 Found in: bananas, potatoes, chicken, chickpeas

4. Iron
Helps build baby’s blood supply and prevents fatigue in mom.
👉 Found in: red meat, lentils, spinach (pair with vitamin C!)

5. DHA (Omega-3s)
Critical for baby’s brain and eye development.
👉 Found in: fatty fish (like salmon), algae oil

6. Magnesium
Supports digestion, sleep, and blood sugar stability.
👉 Found in: pumpkin seeds, leafy greens, dark chocolate

💡 Tip: Can’t eat much right now? Focus on small wins. One egg. A smoothie with spinach. A prenatal with active forms of nutrients.

Save this post for an example of a full day of eating in the first trimester focusing on nutrient density!

02/03/2026

We all know stress can cause anxiety and trouble sleeping… but high cortisol can show up in some unexpected ways 👀

Think:
• Racing thoughts right when you’re trying to relax
• Feeling wired but exhausted at the same time
• Mid-section weight gain that feels “mysterious”
• Sugar or salty cravings that hit out of nowhere
• Skin issues (acne, rashes, flare-ups)
• Digestive changes — loose stools, bloating, or nausea
• Increased sensitivity to sounds, smells, or even people
• Waking up between 2–4am consistently
• Feeling irritable or “snappy” for no reason
• Hair thinning or shedding more than normal

Your body is always talking and cortisol is often the messenger. When it’s high for too long, it begins to disrupt hormones, gut health, thyroid function, and your ability to actually rest.

If these feel familiar, it might be time to support your nervous system, balance blood sugar, and get curious about what’s driving your stress response 💛✨

Your symptoms are valid. Your body isn’t broken, it’s communicating.

01/20/2026

Them: the baby weight just fell off.

Me: 😅 eating nutrient-dense meals, lifting weights, walking, supporting my hormones… aka the baby weight falling off.

I was talking to a client this week about postpartum weight loss and had to remind her — this isn’t a snap-back story. It’s a healing journey.

Postpartum hormones are real.
Breastfeeding changes your metabolism.
Sleep deprivation affects cravings + blood sugar.
Your body is trying to recover, repair, and nourish another human at the same time.

And for the record — I’m almost 9 months postpartum and still not at my pre-pregnancy weight. And that’s okay. My body has shifted, but so have my priorities.

If you’re in this season too, please hear me:

There is nothing wrong with slow, steady progress.
There is nothing wrong with your body for not dropping weight overnight.

You’re rebuilding your hormones, your strength, your energy — not just a number on the scale.

If you’re postpartum and wondering why it’s not “falling off” — nothing is wrong with you.
Your body is healing, adapting, and doing something incredible.

Slow. Nourished. Sustainable.
That’s the goal.

01/14/2026

TTC at 35+? Here’s What You Can Do Differently to Support Fertility

While it’s true that fertility begins to gradually decline after 35, that doesn’t mean pregnancy isn’t possible. It just means we need to support your body a little more intentionally.
Here’s what to focus on if you’re trying to conceive in your mid-30s and beyond:

🧬 Optimize Egg Quality
Age affects egg quality—but not all is out of your hands. Antioxidant-rich foods (like berries, leafy greens, and yes—resveratrol-rich grapes 🍇) help protect eggs from oxidative stress.

🥗 Nourish Your Hormones
Stable blood sugar, enough healthy fats, and protein at every meal support balanced hormones—key for ovulation and implantation.

⏳ Be Patient—but Proactive
At 35+, don’t wait a year to seek support. If you’ve been trying for 6 months or more, reach out to a fertility dietitian or specialist.

🩺 Test Smart, Not Just More
Ask your provider about:
AMH and FSH (to assess ovarian reserve)
Thyroid health
Inflammation and nutrient status

⏰ Timing is (Still) Everything
Tracking ovulation becomes even more important to catch that fertile window. Tools like BBT, cervical mucus tracking, or LH tests can help—but don’t hesitate to work with a professional for personalized guidance.

💊 Supplement Strategically
At 35+, it’s often not just about a prenatal. Consider mitochondrial support (like CoQ10), antioxidants, and nutrients like choline and inositol. We love (Have questions? Message me for support!)

❤️ Age doesn’t define your fertility—but your actions can support it in powerful ways.

01/09/2026

New dietary guidelines thoughts 👇

✨ I love the push toward whole, real foods
✨ MyPlate still works as a simple visual foundation
✨ So glad to see protein needs increasing (finally)
✨ And yes to the shift away from fear of whole-fat foods

The biggest win?
They’re finally connecting nutrition to chronic disease — something functional practitioners have been teaching women for YEARS.

That said…
What’s still missing is portion guidance + how much YOU actually need, there is a lot of confusion on saturated fats…

Bottom line:

Food quality matters.
But quantity, balance, and timing matter too — especially if you’re trying to conceive, balance hormones, or heal your metabolism.

Simple is a great start.
Personalized is where the magic happens 💫

01/06/2026

First day back after the holidays! Today was filled with catching up, organizing patient handouts (my files were a mess), writing blog posts for January, and seeing patients to get started on their New Years goals 👏🏻 . Sprinkled in with pumping and lunch from Sweetgreen 😉

01/05/2026

Your nutrition should shift throughout your cycle to reflect the changing of your hormones!

Your luteal phase - the time before your cycle begins, is a period where your body needs extra support.

As progesterone rises, your metabolism naturally increases (yep, you actually burn more calories!), your body craves more stability, and your nervous system needs deeper nourishment. This is why warm, carb-rich, cozy meals feel so good right now because they support blood sugar balance, calmer digestion, and the extra metabolic demand your body is navigating

Think of this phase as your time to slow down, soothe inflammation, support serotonin production, and lean into foods that keep you satisfied and grounded. Your body is really asking for comfort, warmth, and steadiness, and honoring that is exactly what hormone balance looks like.

These warming luteal phase meals will help you to tune into exactly what your body needs before your cycle.

Save this post for meal inspo before you enter your next luteal phase!

12/11/2025

How to Build a Balanced Holiday Plate (Without Restriction!)

The holidays aren’t the time for food rules. They’re a time for connection, comfort, and enjoying the foods you love.
But a little intention can help you feel energized instead of bloated, sluggish, or overly full.

Here’s my simple formula 👇

🥗 ½ plate color + fiber (roasted veggies, salad, green beans, squash). Aim for 2 cups
🍗 ¼ plate protein (turkey, ham, chicken, plant-based options)
🍞 ¼ plate carbs you love (pasta, mashed potatoes, rolls)

Why it works: this combo balances blood sugar, supports digestion, and helps you feel satisfied without feeling deprived.

And the most important part?
✨ Choose the foods you genuinely enjoy.
✨ Eat slowly.
✨ Stop at comfortable fullness.

There is no “perfect” holiday plate, just the one that leaves you feeling good and satisfied.

08/09/2025

Happy world breastfeeding week!

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

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!

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!

Address

99 Hudson Street 5th Floor PMB 6043
New York, NY
10013

Telephone

+16464943408

Website

http://www.francescaalfano.com/

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