Nest & Nurture Health

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Toronto, ON
Nest & Nurture Health

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

08/14/2026

PMOS exercise advice online has gotten…weird. You’ve probably heard it all: cardio spikes cortisol, HIIT is off-limits, you have to cycle sync...

But are these actually exercise rules, or just myths that got repeated enough to sound like facts?

In this episode we’re cutting through the noise and diving into:

➡️Why exercise feels so hard to stick to with PMOS
➡️What actually happens to your cortisol post-workout
➡️Cycle syncing: worth it, or overhyped
➡️5 pre-workout snacks to fuel your session and recovery

A little evidence, nuance, trust and gentle effort in your exercise routine can do wonders for your hormone health.

🎧 Episode 80 from the Hormone Nutrition Podcast is available on Apple Podcasts and Spotify! Hit the link in bio to listen.
 📝 Want support making sense of PCOS nutrition without the fear, rules, and restriction? Our PCOS Recovery Program opens this Fall. Join the waitlist (link in bio) to be first in line.

08/13/2026

A wise man (aka Andy De Santis RD MPH) once said, “It’s way easier to shop with a list of foods to eat than it is to shop with a list of foods to avoid.”

Facts.👏 Nutrition by addition will always win.

So if you have PMOS, here are 5 foods to add to your weekly shop, and why each one can be a helpful addition to a PMOS-friendly diet.

👉 Swipe for the list.

And remember: you don’t need to overhaul your entire diet overnight. Start by adding more of the foods that support your body, and build from there.

Want practical PMOS tips you can actually use? Grab your free Hormone + Gut Health Toolkit for:

✅ An actionable roadmap to support blood sugar, insulin sensitivity + hormone health
✅ Simple strategies for healthy living
✅ A goal-setting worksheet to help you turn good intentions into habits

Plus, get on our newsletter for evidence-based PMOS tips, practical nutrition strategies + new resources delivered straight to your inbox 💌

Hit the link in bio to download 🔗

08/06/2026

We keep it pretty classy over here ✌️

Not the kind of “healthy” that asks you to shrink yourself or start over every Monday.

The kind that looks like:
✨ understanding your body with compassion and curiosity, instead of fighting it
✨ making informed decisions rooted in your values instead of chasing the next online trend
✨ honouring your lived experience
✨ nutrition by addition (not restriction)
✨ creating routines that support your energy, hormones and mental wellbeing
✨letting go of perfection and choosing practices that bring more peace into your everyday life

If this is your kind of health care, you’re in the right place 💙

What’s one “wellness rule” you’ve unlearned over time?

07/30/2026

Staring into the fridge at 5pm wondering “what’s for dinner?” Trying online PMOS meal plans but every little seems to contradict the others?

You don’t need a rigid meal plan or another diet, you need a sustainable meal prep system that actually works with your life (and your hormones).

That’s exactly what we’re covering in our free workshop:

PMOS-Friendly Meal Planning, Made Simple
 📅 Thursday, August 13 · 12:00-12:45pm EST 💻 Live on Google Hangouts

In just 45 minutes, you’ll learn practical strategies to build balanced meals that boost your energy and blood sugar control, with less mealtime stress.

Register today and get our PMOS Meal Planning Bundle ($49 value) totally free. With 5 days of recipes + grocery lists, PMOS product recommendations and kitchen staples.🎁

Link in bio to save your spot! 🔗

07/24/2026

Do you automatically go for the lowest calorie product when reading food labels?

Many of our clients do. Nutrition to help PMOS (PCOS) goes waaaaaay deeper.

There’s no shortage of “clean eating” rules telling you which ingredients to fear and which numbers to obsess over.

But understanding food labels isn’t about choosing the lowest calorie product or avoiding “bad” ingredients. Nor does it require an expensive scanning app or a nutrition degree.

👉 Swipe for our PMOS Guide: 5 simple things to check on any food label, so you can make informed decisions that benefit your hormone health, in less time.

Ready for practical nutrition tips for PMOS? Download our Free Hormone + Gut Health Toolkit to get:
✔️ Daily, actionable tips to support blood sugar & insulin levels ✔️ Simple strategies to boost energy and support digestive health ✔️ An easy-to-use daily tip sheet ✔️ A goal-setting worksheet to help you actually put these habits into practice
Plus, get on our newsletter for bi-weekly hormone health tips delivered straight to your inbox 💌

Hit the link in bio to download 🔗

07/22/2026

The word cup may be over, but the celebrations don’t have to stop. We’re all about affirming the small yet transformative, feel-good yet impactful wins in your health journey.

Whether it’s letting go of food guilt around your cultural foods, finally finding a routine that’s sustainable, or learning to speak to yourself with kindness, every step forward is a win. 🥇

Ready to take the next step in your health journey? Hit the link in bio for our free hormone + gut health toolkit, including:
🎉An every day action sheet to support your hormone + gut health
🎉 A goal-setting worksheet to help you create realistic, sustainable changes
🎉 Bi-weekly gentle nutrition and mindset tips delivered straight to your inbox

Small steps, meaningful changes and support along the way 💙

07/20/2026

Blood sugar advice online can feel overwhelming. 😵‍💫

There’s no shortage of “blood sugar hacks” telling you what to eat, what to avoid and what rules you “need” to follow.

But better blood sugar control isn’t about having rigid habits that lead to flat sugars. Not does it require cutting out entire food groups.

It’s about building science-backed, sustainable habits, step-by-step, that support your body over time.

👉 Swipe for 5 blood sugar tips we regularly teach our clients. These are simple, realistic and help support blood sugar, energy, cravings, and long-term hormone + metabolic health.

Ready for advice that actually helps? Download our Free Hormone + Gut Health Toolkit to get:

✔️ Daily, actionable tips to support blood sugar & insulin levels
✔️ Simple strategies to boost energy and support digestive health
✔️ An easy-to-use daily tip sheet
✔️ A goal-setting worksheet to help you actually put these habits into practice

Plus, get on our newsletter for free tips delivered straight to your inbox 💌

Hit the link in bio to download 🔗

07/15/2026

You’re not struggling because you don’t care enough or aren’t working hard enough…it’s that there’s endless amounts of conflicting and arbitrary food/wellness rules.

We’re here to make nutrition feel more intuitive, gentle, supportive AND impactful for managing your hormone and gut health, long-term.

Ready to stop second-guessing your nutrition and build a sustainable plan that fits your life? Book a free consult through link in our bio.

(And have a safe, happy + healthy summer, everyone💙)

07/13/2026

“I know what I’m supposed to eat...I just can’t seem to stick to it.” ➡️ This is one of the most common things we hear from patients before they start working with us.

The problem isn’t motivation or willpower. It’s that you’ve been given nutrition advice that wasn’t designed for your history and current needs, your schedule, your access, culture, or your real life.

If you’ve tried cutting carbs, following food lists, or starting over every Monday, and your PCOS is still affecting your energy, cycles, cravings, blood sugars — you don’t have to keep figuring it out alone.

🌿 Our 1-on-1 nutrition coaching helps you create a way of eating that supports your hormones while fitting into your actual life. No rigid rules. No all-or-nothing approach. Just practical, personalized support that lasts.

✨ If you’re ready to stop second-guessing what to eat and start feeling more confident around food, book a free consult through the link in our bio. We’d love to help you find an approach that finally feels sustainable.

07/06/2026

SATURDAY MORNING FITNESS + NUTRITION
 We’re back for event #7!! 🎉

Join Mel Grauds • Toronto Personal Trainer from Women’s Personal Training | Toronto & Online and Trista Chan, RD, MHSc from ✨PCOS + Endo Nutrition | Toronto + Canada-wide for a Saturday morning of movement, nutrition, and connection at Waterworks Food Hall - plus a seriously juicy goodie bag 👀

📅 Sat July 18
📍 50 Brant St, Toronto

Join us for:
✅ 45-min full-body team-taught strength class led by Mel and Mariel. Beginner-friendly + modifiable for all fitness levels. Bring your own mat, resistance bands provided!
✅ Gut Health Nutrition Chat with Trista - we’re breaking down how digestion actually works and what really supports a healthy gut. Yes we’re talking prebiotics, probiotics, the truth behind bloating + low energy, and realistic steps to feel better. You’ll walk away with practical action items you can start using right away.
✅Customized post-class beverage from BOXCAR SOCIAL

🎁 $50+ wellness goodie bag packed with love from SmartSweets™, FORMULA FIG, California Prunes Canada 🇨🇦, Manitoba Harvest H**p Foods, Niyama Wellness

EARLY BIRD SPOTS ARE LIMITED — hit the link in bio to grab yours before they’re out! 🔗

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Toronto, ON

Website

https://www.nestandnurturehealth.com/

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Pablo Munoz
3080 Yonge Street Suite 5034
Rockyshores Counselling