Georgia Marrion Naturopath I Nutritionist

Georgia Marrion Naturopath I Nutritionist Hi I’m Georgia, a naturopath & nutritionist available for online clinical consultations, health an

If you're dealing with poor ovarian response, PMOS, or advanced maternal age, this research on CoQ10 is worth your atten...
07/08/2026

If you're dealing with poor ovarian response, PMOS, or advanced maternal age, this research on CoQ10 is worth your attention.

A systematic review and meta-analysis investigated the influence of CoQ10 supplementation on clinical reproductive outcomes in women undergoing fertility treatment.

The results are encouraging, particularly for specific populations:

🌸 For women with poor ovarian response (POR): CoQ10 supplementation was associated with increased oocyte retrieval rates and increased live birth rates. This matters because POR is often associated with lower fertility outcomes and fewer options with conventional treatment.

🌸 For women with PMOS or advanced maternal age: CoQ10 was associated with increased pregnancy rates, increased oocyte maturation rates, and decreased oocyte and chromosome aneuploidy rates.

In other words...

CoQ10 appears to support egg quality specifically in populations that typically face challenges with egg quality.

Why might CoQ10 help?

CoQ10 is essential for mitochondrial function - and your eggs rely heavily on healthy mitochondria for optimal function. As women age, mitochondrial function naturally declines, which is one reason egg quality declines with age. PMOS is also associated with mitochondrial dysfunction.

By supporting mitochondrial function, CoQ10 may help protect and improve egg quality in these specific populations.

This doesn't mean CoQ10 is a miracle cure. But it does mean it's an evidence-based supplement worth considering if you're dealing with poor ovarian response, PMOS, or are of advanced maternal age.

If any of these apply to you and you're considering fertility treatment, CoQ10 is absolutely worth discussing with your healthcare provider or naturopath.

Want to discuss whether CoQ10 might be beneficial for your fertility situation? Book a consultation via the link in bio 📩

Reference: https://pubmed.ncbi.nlm.nih.gov/41483781

This Apple Crisp Muesli Bowl is what comfort food should look like - warm, satisfying, and fertility-supporting 🍎🥣It's l...
05/08/2026

This Apple Crisp Muesli Bowl is what comfort food should look like - warm, satisfying, and fertility-supporting 🍎🥣

It's like eating apple crisp for breakfast without the guilt, because it actually nourishes your reproductive health.

What makes this bowl so fertility-supportive?

Rolled oats provide quality carbohydrates your eggs need for maturation and function. They also deliver fibre for gut health and B vitamins for energy production and hormone synthesis. The slow-release carbs prevent blood sugar spikes that can disrupt hormonal balance.

Apples provide antioxidants including quercetin and polyphenols that protect your cells from oxidative damage. The fibre in apples also supports digestive health and hormone metabolism.

Cinnamon has a mild ability to moderate blood sugar response and adds anti-inflammatory compounds.

The unsweetened coconut yoghurt adds probiotics for gut health - and a healthy gut directly impacts hormone metabolism and immune function. It also provides a creamy texture without dairy if that's a preference.

If you're adding pumpkin seeds, you're getting minerals including manganese, magnesium, and zinc - all important for reproductive health.

The maple syrup provides natural sweetness without refined sugar, plus it includes trace minerals.

This is a genuinely nourishing breakfast that tastes like indulgence. Make it on cooler mornings and enjoy the warmth while you're supporting your fertility.

Try this and let me know what you think! 💕

Let's talk about carbohydrates and egg quality - because carbs are essential for reproductive health.There's been so muc...
03/08/2026

Let's talk about carbohydrates and egg quality - because carbs are essential for reproductive health.

There's been so much fear-mongering about carbohydrates in recent years. Low-carb diets, keto, intermittent fasting - the messaging has been that carbs are the enemy.

But here's the truth...Carbohydrates are absolutely essential for egg quality!!! 👏🏼

Carbohydrates provide cellular energy for critical reproductive processes including oocyte (egg) maturation, quality and function, uterine lining development, and reproductive hormone synthesis and activity.

Without adequate carbohydrates, your body simply doesn't have the energy substrate it needs to produce healthy eggs.

Now, the type of carbohydrate matters. Not all carbs are equal.

Your best carbohydrate sources for fertility are:

➡️ Grains: Oats, buckwheat, rice, quinoa, bulgur, millet, brown rice, brown rice noodles, spelt, rye

➡️ Bread: Sprouted, wholegrain, or sourdough (these have lower glycemic index and higher nutrient density)

➡️ Vegetables: All of them - the carbs come packaged with fibre, vitamins, and minerals

➡️ Fruit: With skin/fibre intact for sustained energy

➡️ Legumes: Beans, lentils, chickpeas - carbs packaged with protein and fibre

Why these sources? 👀

They provide sustained energy without dramatic blood sugar spikes. They include fibre for gut health and hormone metabolism. They deliver B vitamins for energy production and hormone synthesis. They provide minerals essential for reproductive function. And they contain phytonutrients with antioxidant and anti-inflammatory properties.

This is how you fuel egg quality.

The takeaway...

Carbohydrates are not the enemy. Quality carbohydrates are allies in your fertility journey. Your eggs need this fuel to develop, mature, and have the quality needed for fertilisation and implantation.

Ready for personalised nutrition guidance for optimising your egg quality? Book a consultation via the link in bio 📩

This Almond Butter & Chia Jam Pudding is proof that a fertility-supporting snack or breakfast can taste like dessert 🍓It...
29/07/2026

This Almond Butter & Chia Jam Pudding is proof that a fertility-supporting snack or breakfast can taste like dessert 🍓

It's naturally sweet, genuinely satisfying, and surprisingly nutritious.

What makes this pudding so fertility-supportive?

Chia seeds are nutritional powerhouses. They're rich in fibre for digestive health and hormone metabolism - your body needs healthy digestion to properly metabolise and eliminate excess hormones. They also provide omega-3 fatty acids crucial for hormone production and anti-inflammatory support.

Raspberries are packed with antioxidants including vitamin C, quercetin, and ellagic acid. These protect your cells from oxidative damage - particularly important for egg and s***m quality where oxidative stress is a major factor in quality decline.

Almond butter provides healthy monounsaturated fats and vitamin E - both supporting hormone production and cellular health.

The unsweetened almond milk provides a neutral base without added sugars. The natural sweetness comes from the raspberries and optional honey - no refined sugar needed.

The beauty of this pudding is that it provides sustained energy without blood sugar spikes. The combination of fibre, healthy fats, and natural carbs from fruit creates stable blood sugar throughout your morning or afternoon.

I love making this the night before for grab-and-go breakfasts. Make multiple jars on Sunday and you've got healthy breakfasts ready all week.

It also makes a satisfying post-workout snack or a naturally sweet treat when you're craving something indulgent but still fertility-supporting.

Try this and let me know what you think! 🫶🏼

Let's talk about metabolic health and how it directly impacts your fertility 🔬Metabolic health refers to how efficiently...
27/07/2026

Let's talk about metabolic health and how it directly impacts your fertility 🔬

Metabolic health refers to how efficiently your body utilises energy from food. It influences every organ and system in your body - including your reproductive system.

When your metabolic health is compromised, your fertility is compromised.

We measure metabolic health by assessing parameters including cholesterol levels, glucose/insulin markers, and inflammatory markers. These are tests we commonly run as part of comprehensive fertility assessment.

Here's why this matters ⬇️

When these metabolic markers are excessive in the body, they adversely impact:

➡️ Steroid hormone activity - including your reproductive hormones (oestrogen, progesterone, testosterone)
➡️ Ovarian function - how well your ovaries respond to hormonal signals
➡️ Follicular maturation - the development of healthy follicles
➡️ Oocyte maturation and quality - the growth and health of your eggs
➡️ Endometrial receptivity - whether your uterine lining can receive and support an embryo

Poor metabolic health creates a hostile environment for fertility. Your eggs can't develop optimally. Your uterus can't properly prepare for implantation. Your hormones can't do their jobs effectively.

Conversely, when you optimise metabolic health, you create an environment where fertility can thrive.

This is why optimising metabolic health is one of the foundational pillars of fertility support.

Strategies include:

✅ Prioritising low-to-moderate glycemic index carbohydrates for blood sugar stability
✅ Increasing physical activity to improve insulin sensitivity
✅ Reducing systemic inflammation through diet and lifestyle
✅ Supporting healthy cholesterol levels through nutrition and exercise
✅ Managing stress to reduce cortisol's impact on metabolism

These aren't complicated changes, but they have measurable impact on both metabolic health and fertility outcomes.

Ready to assess and optimise your metabolic health as part of your fertility support? Book a consultation via the link in bio 📩

If you're navigating perimenopause, creatine might be the supplement you didn't know you needed.Research shows something...
24/07/2026

If you're navigating perimenopause, creatine might be the supplement you didn't know you needed.

Research shows something fascinating...

Perimenopausal women have lower brain levels of creatine compared to younger women. This suggests that hormone-related changes in brain energy processes (which creatine is crucial for) may contribute to cognitive symptoms during perimenopause.

Think about the symptoms many women experience during perimenopause:

👉🏼 Brain fog
👉🏼 Memory issues
👉🏼 Difficulty concentrating
👉🏼 Mood changes
👉🏼 Lower motivation

These aren't just "in your head." They're happening because your brain's energy systems are being affected by hormonal changes.

Creatine is involved in brain energy production. When levels are low, cognitive function suffers.

Here's the good news: Creatine supplementation can help support cognitive function, mental clarity, and mood stability during this transition. The research backs it up.

Beyond the brain, creatine combined with resistance training supports:

👉🏼 Lean muscle mass (which naturally declines with aging and hormonal changes)
👉🏼 Bone density (critical for preventing osteoporosis in the years following menopause)
👉🏼 Metabolic health

This is particularly valuable during perimenopause when women often experience:

👉🏼 Muscle loss
👉🏼 Bone density decline
👉🏼 Metabolic slowdown

Rather than fighting these changes alone, targeted supplementation combined with resistance training can meaningfully support your body through this transition.

For women experiencing cognitive symptoms, mood changes, or concerns about muscle and bone health during perimenopause, creatine is worth investigating with your healthcare provider.

Want personalised supplementation guidance for your perimenopause journey? Book a consultation via the link in bio 📩

References:
https://pubmed.ncbi.nlm.nih.gov/42061673
https://pubmed.ncbi.nlm.nih.gov/40854087

This Slow Cooker Beef & Pumpkin Curry is my answer to "I want something warming, nourishing, and genuinely fertility-sup...
22/07/2026

This Slow Cooker Beef & Pumpkin Curry is my answer to "I want something warming, nourishing, and genuinely fertility-supporting - but I don't have hours to cook" 🍲

The slow cooker does all the work while you go about your day. By dinner, you have a deeply nourishing meal ready.

What makes this curry so fertility-supportive?

Beef provides high-quality protein essential for hormone production and tissue repair. It's also one of the best sources of heme iron (the most bioavailable form) - crucial for ovulation, egg quality, and reproductive function.

Pumpkin is rich in beta-carotene and vitamin A, nutrients important for reproductive health. The puree adds creaminess and body to the curry without heavy cream.

Turmeric is a powerful anti-inflammatory compound with antioxidant properties. It's been used traditionally for reproductive health and supports a healthy inflammatory response.

Fresh ginger adds anti-inflammatory compounds, aids digestion, and helps reduce nausea - which can be helpful during certain cycles.

Coconut milk provides healthy fats (MCTs) that support hormone production and hormone balance.

The slow cooking method breaks down the collagen in beef into gelatin, making this a collagen-rich meal that supports tissue integrity.

I love making this on a Sunday and having it for multiple meals throughout the week. It reheats beautifully and tastes even better the next day.

Serve over cauliflower rice for a lower-carb option, with brown rice for more sustained energy, or with sautéed bok choy for additional vegetables.

Try this and let me know what you think! 💭

With cold and flu season upon us, let's talk about supporting your immune health safely during pregnancy.Here's the trut...
20/07/2026

With cold and flu season upon us, let's talk about supporting your immune health safely during pregnancy.

Here's the truth...our immune systems are incredibly complex and influenced by many different internal and external factors. During pregnancy, you may be more susceptible to viruses because your immune system is naturally somewhat suppressed to protect your pregnancy.

This means you need a multifaceted approach - not a single "cure-all" supplement or strategy.

Here's what I recommend:

ADD MORE OF THESE:

✅ Fruit (2 serves/day) and veggies (5+ serves/day, organic preferable) provide vitamins, minerals, antioxidants, and phytonutrients your immune system needs.

✅ Quality protein from eggs, meat, poultry, tofu, seafood, legumes, or beans supports immune cell production and function.

✅ Complex carbohydrates provide sustained energy for your immune system to do its work.

✅ Beneficial fats from nuts, seeds, avocado, and healthy oils support immune cell signalling.

✅ Probiotic foods like yoghurt, sauerkraut, kimchi, miso, tempeh, and pickles support gut health - where a huge portion of immune function happens.

✅ Herbs and spices like ginger, garlic, turmeric, chilli, cinnamon, thyme, rosemary, and oregano have antimicrobial and immune-supporting properties.

✅ Chicken soup or bone broth - there's a reason this is traditional immune support. It's genuinely helpful.

✅ Adequate sleep and rest are when your immune system does most of its repair and regeneration work. Prioritise this during pregnancy.

✅ Daily sun exposure for vitamin D production - which is crucial for immune function.

REDUCE THESE:

❌ Ultra-processed foods, refined sugar, and artificial sweeteners all suppress immune function and increase inflammation.

Supplements can absolutely provide extra ammunition for your immune system - but during pregnancy, it's crucial not to self-prescribe. Many supplements need individualised dosing guidance for safety during pregnancy.

Ready for safe, evidence-based immune support during pregnancy? Book a consultation via the link in bio 📩

Here's something that often gets overlooked in fertility conversations: diet directly impacts male s***m quality.If you'...
17/07/2026

Here's something that often gets overlooked in fertility conversations: diet directly impacts male s***m quality.

If you're working on fertility as a couple, the male partner's diet is just as important as the female partner's.

Two recent studies from the same research group demonstrate this clearly:

STUDY 1️⃣:
Researchers found that total s***m count and concentration was significantly higher when nuts were consumed 7 or more times each week.

Conversely, substituting a serving of nuts per day with chips or pastries was associated with lower s***m count and concentration.

Nuts provide healthy fats, antioxidants, minerals, and anti-inflammatory compounds. Chips and pastries provide refined carbs, unhealthy fats, and inflammation.

The difference in s***m quality was measurable and significant.

STUDY 2️⃣:
S***m count, concentration, and progressive motility were higher in men who followed a Mediterranean Diet or Healthy Plant-Based Diet compared to men with low adherence to these dietary patterns.

Both diets emphasise whole foods, abundant vegetables, healthy fats, legumes, and minimal ultra-processed foods. Both are naturally anti-inflammatory and nutrient-dense.

The message? 👉🏼 Diet directly impacts s***m quality through:

⭐️ Antioxidant protection (preventing damage from free radicals)
⭐️ Anti-inflammatory compounds (reducing systemic inflammation that damages s***m)
⭐️ Micronutrient density (providing the building blocks for healthy s***m production)
⭐️ Ultra-processed foods with additives, refined sugars, and unhealthy fats actively damage s***m quality. Whole, nutrient-dense foods support it.

For couples trying to conceive, this means...

If he wants to optimise s***m quality, add nuts to his diet, embrace Mediterranean or plant-based eating patterns, and minimise ultra-processed foods. These aren't complicated changes, but they have measurable impact on fertility outcomes.

This is teamwork. Both partners' nutrition matters.

Ready for personalised nutrition guidance to optimise male fertility? Book a consultation via the link in bio 📩

References:
https://pubmed.ncbi.nlm.nih.gov/41744493
https://pubmed.ncbi.nlm.nih.gov/39449282

This Cauliflower, Kale & Lentil Soup is one of my go-to recipes when I want something plant-based, incredibly nourishing...
15/07/2026

This Cauliflower, Kale & Lentil Soup is one of my go-to recipes when I want something plant-based, incredibly nourishing, and genuinely satisfying 🥣

It's proof that vegetarian fertility nutrition doesn't have to be complicated or boring.

What makes this soup so supportive for fertility?

Lentils are an excellent plant-based protein source - essential for hormone production and supporting egg quality. They're also rich in fibre for digestive health and hormone metabolism. Plus, they provide folate, a critical nutrient for reproductive health.

Kale is a nutritional powerhouse - it delivers folate, vitamin K, calcium, and antioxidants. The cruciferous compounds in kale support healthy oestrogen metabolism, which matters for hormonal balance.

Cauliflower is another cruciferous vegetable rich in vitamin C, fibre, and compounds that support hormone metabolism. It's low in calories but incredibly nutrient-dense.

The combination of vegetables provides a variety of antioxidants that protect your cells from oxidative damage - crucial for egg quality.

The low glycemic index carbohydrates from lentils and vegetables provide sustained energy without blood sugar spikes, supporting hormonal balance.

I love making a big batch and freezing portions. You get multiple nourishing lunches or dinners ready to go with minimal effort.

The soup reheats beautifully and tastes even better the next day as flavours deepen.

Try this and let me know what you think! ✨

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