Nest & Nurture Health

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Toronto, ON
Nest & Nurture Health

PCOS, endometriosis, fertility, and disordered eating support, with a trauma-informed lens.

06/12/2026

Meal planning with PMOS (formerly PCOS) doesn’t have to feel like a full-time job. It just needs a strategy that works for your body. 💭

If you’re dealing with energy crashes, intense cravings, bloating, irregular cycles, or feeling tired no matter how much you rest, you’re not alone. PMOS is complex, and symptoms can look very different from one person to the next.
That’s why personalized nutrition matters.

The foods you eat can help support blood sugar balance, insulin sensitivity, hormone health, and symptom management - BUT sustainable results come from finding an approach that fits your life, and a meal prep routine you can stick with.

Swipe for practical meal-planning tips to make PMOS feel simpler:
✔ Building balanced meals to support steady energy and blood sugar levels ✔ Planning ahead to reduce decision fatigue and avoid the all-or-nothing cycle ✔ Creating realistic habits you can maintain long term

Small, consistent changes can lead to meaningful improvements in how you feel.

In fact, 94% of our clients report symptom relief after completing our 1-on-1 nutrition programs, including:

🎉More consistent energy levels
🎉Better digestion and less bloating
🎉Clinically significant improvement in lab results and health markers
🎉Improved mental wellbeing and mood
🎉A more confident relationship with food
* More regular periods with less pain

Ready to stop guessing and start seeing results? Book a free consult to see how personalized nutrition can help you simplify food and find relief. DM/comment “PMOS” or hit the link in bio!

06/03/2026

The girls are getting together - we’re talking gut health, core & strength. 💫

Pilates x Nutrition: The Gut & Core Connection is here - join .rd from and Azza from for a feel-good wellness experience designed to strengthen your core, support your digestion, and reset your routine.

This event combines a beginner-friendly mat pilates core workout with an evidence based nutrition conversation focused on gut health, recovery and realistic wellness habits that actually fit into your life.

📍Method Five Studio on 224 Queen St W
🗓️June 20th at 2pm

What’s Included:  🎉Method Five Signature Mat Pilates Class focused on controlled pacing, precision, and deep muscle engagement to build strength and deliver a challenging burn  🎉Post-class Nutrition & Gut Health Talk with Trista, practical tips on supporting digestion, reducing bloating, and boost energy + wellness tips that fit your busy lifestyle
🎉A $50+ curated wellness goodie bag featuring products from , , , , & more

🎟️ Pricing: $35  Includes the full experience: Pilates class, nutrition talk, and wellness goodie bag.

Limited spots available.
🔗 HIT THE LINK IN BIO TO SAVE YOUR SPOT

05/05/2026

Fighting the urge to fall asleep at your 3pm meeting? Thinking about sweets all afternoon, getting shaky before dinner and hitting that “I need something now” feeling - even though you ate a few hours ago?

A lot of the time, it comes back to blood sugar.

And no, it’s not just about cutting sugar or taking a supplement and hoping for the best.

It’s about how you’re eating across your day.

If this has been your normal lately, swipe for four blood sugar basics ➡️

Simple? Yes.
But when your Tuesdays are back-to-back meetings and you barely have time to think about food, that’s where most people get stuck.

Not in what to do, but how to actually make it work in real life.

That’s exactly what we work through in 1:1 nutrition programs. We take these principles and map them onto your actual day and context - your schedule, your preferences, your go-to foods - so your energy feels steady, your meals feel satisfying, and those constant cravings start to quiet down.

If your energy, hunger, or cravings have been feeling all over the place and you want help figuring it out, DM or comment “1:1” or hit the link in bio to chat!

04/29/2026

We don’t rush you through a 10-minute appointment and send you off with a generic plan.

We sit with you and hear your story. Your fears and pains with PCOS, endometriosis, PMDD, unexplained infertility. We do a thorough assessment: your history, your labs, stressors, nutrition, so we can actually understand what’s going on.

From there, we connects the dots instead of treating everything in isolation. It’s validating AND it turns into a clear, realistic treatment plan.

Our Canadian Dietitian + Nurse Practitioner team helps by:

✅ Running targeted diagnostics and ordering labs based on your history, risk factors and symptoms, not just standard panels
✅ Providing medical management and support through our NP
✅ Reviewing and interpreting results so you actually understand what’s going on
✅ Connecting hormones, blood sugar, digestion, sleep, and cycle symptoms into one clear picture
✅ Turning that into a realistic nutrition + lifestyle plan you can actually follow

This is for you if you’ve been told everything is “normal,” but you still don’t feel right. No extremes. No guessing. No bouncing between teams.

Just coordinated support that actually makes sense of your symptoms!

💡 If you’re ready to understand what’s going on, start here.
💌 Comment or DM “hormones” or tap the link in bio to begin.

04/23/2026

It’s roughy out here 😩 You’re trying to eat a normal dinner without second-guessing every gram of carb (or fielding unsolicited comments), follow up on your labs without chasing your doctor, and stay consistent with food, sleep, and routines without it taking over your entire life.

And none of the advice you’ve been given actually fits how you actually live.

That’s why we created the Free Hormone + Gut Health Toolkit: a structured, realistic starting point for people with PCOS and hormonal conditions who are done with extremes and just want something that works. For life.

Inside you’ll get:

✅ A simple daily checklist to support energy, blood sugar, digestion, and more stable cycles
(no cutting carbs, no perfection required)

✅ A goal-setting + action plan that works when you’re busy, overwhelmed, or inconsistent

✅ A PCOS lab checklist so you can understand what’s actually going on hormonally + metabolically
(and stop being dismissed or under-tested)

Hit the link in bio OR comment DM “toolkit” to get it straight to your inbox 💌

04/13/2026

Calling all girlies in their wellness era (but are secretly burnt out and tired of always searching for more more more).

Spring is here, and with it comes the push to “do more” for your health. More tracking, more supplements, more tweaking…

But here’s the truth: doing more doesn’t always mean better. “Spraying and praying” has never actually helped your health.

Less truly is more. Sometimes, your body just needs clarity, guidance, balance and a plan you can actually live with.

One of our clients discovered this in our 1-on-1 program. After a few months, she said: “I stopped trying to do everything perfectly. I finally feel like what I’m doing is working and is enough.” 👏

That shift, from overwhelm/chaos to confidence/ sustainability, is exactly what we help clients build! Sustainable habits on your own terms and health that fits your real life.

💌 DM/comment “nutrition” s or click the link in bio to see how personalized nutrition support can help you too.

pcosdiet

04/10/2026

Doing “all the right things” for your PCOS and still somehow got diagnosed with fatty liver? It can feel frustrating and disheartening.

That was Grace, 36, a busy working mom. She meal prepped, walked every day, ate breakfast (most of the time) and still got the shock of elevated liver enzymes. She thought she was managing her PCOS just fine (and she truly was!).

But her body was still sending signals she couldn’t ignore: elevated liver enzymes, energy crashes, bloating, and blood sugar swings.

Working 1-on-1 with a dietitian, Grace learned to track her patterns, listen to her body, and make small, realistic changes targeted to fatty liver, PCOS and supporting her health for life.

Here’s what shifted in four months:
✨ Liver enzymes normalized
✨ Steadier energy all day ✨ Bloating and digestive discomfort significiantly reduced  ✨ More stable blood sugars ✨ Confidence around food and routine

These are achievable with If this feels familiar, you don’t have to figure it out alone. 💌

DM/comment “1-on-1 Coaching” to get support tailored to your body and your life. (Or hit the link in bio!)

04/06/2026

Noooo we’re terrified 😩

Get our free Hormone + Gut Health Toolkit. You’ll receive:
✅ Daily action steps to support hormone + gut function
✅ Goal setting and action planning guide
✅ PCOS labs checklist

Hit the link in bio or comment/DM “Hormones” to get it straight to your inbox!

Address

Toronto, ON

Website

https://www.nestandnurturehealth.com/

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Pablo Munoz
3080 Yonge Street Suite 5034
Rockyshores Counselling