Simply Nourished Functional Nutrition (2026)

05/06/2025

If you’ve been craving a reset—something nourishing, beautiful, and just for you—this is it.

On Saturday, July 12, we’re hosting 20 women at our high-value, exclusive event:

Nourish + Flow: A half-day retreat rooted in intentional movement, functional nutrition, and edible gardening.

Hosted at Katie Oglesby’s stunning property, we’ll stretch, sip, wander, and eat—together under the summer sun.

This experience is not only informational and led by the senses, it’s a perfect way to begin building a more aligned, embodied, seasonal life. It’s restorative. It’s luxurious. It’s deeply supportive.

If you’re ready to feel connected to your body, your plate, and the rhythms of the land—join us!

Tickets— https://kitchengardendesignhouse.ticketspice.com/nourish-flow-retreat

09/08/2023

PCOS is a syndrome, not a disease.
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And, not surprisingly, the number that has been reported in the referenced study is likely larger, if we included women who haven't yet received a formal PCOS diagnosis.
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As a Functional Medicine Dietitian and women's health specialist, a large number of women I support in my practice have (or suspect they have) PCOS. And, despite how common PCOS is, it's not a women's health topic that receives enough attention, in my opinion.
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In the conventional healthcare model, PCOS is often underdiagnosed and there's an obvious lack of (natural) options for women experiencing PCOS symptoms who want to identify and correct the reasons WHY they're experiencing these symptoms in the first place.
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— PCOS is a complex endocrine and metabolic disorder
— PCOS affects 1 in 10 women of reproductive age
— PCOS is the leading cause of infertility in the US
— PCOS impacts our gut, skin, brain, metabolism, cardiovascular system, and immune function
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A PCOS diagnosis can be scary and frustrating, but there are ways to heal that don't involve relying on medication for the rest of your life.
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Stay tuned — I'll be sharing more on this topic over the next few weeks along with an exciting offer!

15/06/2023

The absence of hunger signaling is your body's way of alerting you that your metabolic health and hormones are in need of major support.
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We were designed to experience consistent, biological hunger cues; we WANT to experience hunger. Don't mistake a lack of hunger cues for anything else.
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A lack of hunger is a symptom of a greater problem(s) that needs addressing!
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Diets low in total calories or that completely remove specific nutrients like carbohydrates or fats can disrupt our innate signaling of hunger.
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High amounts of emotional stress or poorly managed stress can cause a disconnect between our true hunger cues and emotional cravings.
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A sedentary lifestyle may perpetuate a negative response to our body's natural cues of hunger and slows down metabolism.
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Bacterial overgrowth in the gut can cause an imbalance of bacteria that communicate differently than a balanced symphony of bacteria regarding hunger, satiety, and more.
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Did any of these surprise you?
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If you feel like you've "done everything" but are still struggling with a lack of hunger signaling, apply to work with us using the link in my bio!

08/06/2023

The absence of hunger signaling is your body's way of alerting you that your metabolic health and hormones are in need of major support. Not a badge of honor.
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We were designed to experience consistent, biological hunger cues; we WANT to experience hunger. Don't mistake a lack of hunger cues for anything else.
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It's not uncommon for me to meet women that often skip breakfast and claim either that they're "never hungry" or believe that a prolonged fast is the key to reviving their metabolic health.
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And, in a culture that perpetuates the idea that optimal health is achieved by eating less and doing more, I also see too many women associating “success” with a lack of hunger or prolonged periods of eating.
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Of course, most women practicing these behaviors do so with the intention that they will improve their health.
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Unfortunately, more often than not, inconsistent eating patterns and prolonged fasts directly contribute to unfavorable symptoms and overall physiological dysfunction.
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Irregular meal timing and prolonged fasts put a significant amount of stress on a woman's body and directly disrupts blood sugar balance and cortisol (our primary stress hormone) pattern.
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〰️ Low blood sugar leads to increased stress hormones.
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Immediate impacts might include symptoms like brain fog, mood issues, low energy, fatigue, anxiety, sugar cravings, over-eating at meals, and digestive symptoms.
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Long term, the stress of erratic eating on the body can lead to imbalanced s*x hormones, poor metabolic health, poor thyroid function, weight gain/stubborn weight loss, heavy/irregular periods, and more.
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Chronic meal skipper? It’s not surprising you don’t feel hungry. Your body has likely adapted and become accustomed to the presence of stress hormones.
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Can you relate? Let me know your thoughts in the comments!

05/06/2023

This is not a complete list — depending on where you live, availability can vary.

The point is, shopping for quality food that supports blood sugar balance and nutrient density is achievable… even if we’re on a tighter budget or shopping for a family.

Swipe through for some of my favorite Costco go-to’s!

See any of your favorites? Let me know 👇🏼

17/05/2023

How to balance your meals to support hormones and balanced blood sugar...
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Tell me, is this you?
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Were you told (or suspect) you have PCOS and instructed to just “cut out carbs” with no further guidance?
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Are you finding yourself avoiding some of your favorite foods simply because you live in constant fear of regressing on your health journey?
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Are you trying to address a hormonal condition that has led you down a path of food fear and restriction?
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Do you want to simply improve your energy levels and digestion but feel so confused about what exactly you're supposed to eat?
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I promise it doesn’t have to be so complicated!
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My proven formula, The Nourished Plate Method, is exactly what I use with my private 1:1 clients to teach them how to build nourishing and blood sugar-supporting meals all while giving them the freedom to include the foods they were once fearful of eating!
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Let’s break down the basic components of what a balanced meal should look like for supporting healthy hormones and promoting stable blood sugar.
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— High-quality protein [1/4 plate - 25-35 grams per meal]
— Nourishing fats [1-2 tablespoons]
— Non-starchy vegetables [1/2 plate]
— Starchy vegetables and complex carbohydrates [1/4 plate]
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This method...
— promotes balanced macronutrients.
— is rich in essential micronutrients.
— allows for flexibility based on your hunger and satiety cues.
— provides antioxidants for reducing oxidative stress and chronic inflammation.
— stabilizes blood sugar and minimizes spikes in insulin.
— supports consistent energy levels.
is high in fiber to support the good bacteria in your gut.
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If you're looking for more support, click the link in my bio to learn more.

15/05/2023

When it comes to building a hormone-supportive, blood sugar-balancing meal, it doesn't need to be confusing!
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In fact, dietary choices driven by fear, rigid rules, and restriction are likely producing more stress on your body and negatively impacting your hormones.
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Instead, aim to optimize overall diet quality and meal composition using this plate-building strategy. It's what I use with my 1:1 clients and is far more effective in creating sustainable change!

Some inspiration for you👇🏼

High-Quality Protein-
[quarter of your plate]
Buffalo
Dairy
Game meat
Grass-fed beef
Legumes
Organic tempeh
Organic tofu
Pastured eggs
Pastured poultry
Pastured pork
Venison
Wild fish
Wild seafood
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Nourishing Fats-
[1-2 tablespoons]
Avocado
Avocado oil
Pastured butter
Cheese
Chia seeds
Coconut
Coconut oil
Ghee
Ground flaxseed
Nuts
Nut butter
Olives
Olive oil
Seeds
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Non-Starchy Vegetables-
[half of your plate]
Artichoke
Arugula
Asparagus
Beets
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green beans
Kale
Leafy greens
Leeks
Mushrooms
Onions
Peppers
Radish
Spinach
Spaghetti squash
Swiss chard
Tomatoes
Turnips
Zucchini
(add herbs here, too!)
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Starchy Vegetables and Complex Carbohydrates-
[quarter of your plate]
Ancient grains
Butternut squash
Corn
Fruit
Legumes
Lentils
Oats
Peas
Potatoes
Pumpkin
Pasta
Rice

Looking for more inspiration and my Nourished Plate Method formula visual that I use with my clients?

Stay tuned!

20/03/2023

A common misconception I've observed is that we must aim for perfection in order to achieve favorable health outcomes.
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I'm here to tell you that this is far from the truth!
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Whether it be regulating your cycle, improving digestion, healing your skin, improving digestion, or getting pregnant naturally, achieving your health goals does not require perfection.
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It requires consistency.
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Ever find yourself overwhelmed with the (often conflicting) information out there surrounding women's health? Or catch yourself standing in the grocery store perplexed about what to purchase?
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The stress you accumulate by striving for perfection is actually what gets in the way of you moving toward your goals. It really is!
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We have to welcome the idea that making improvements to our health and achieving our goals CAN be done without a perfect diet, exercise regimen, non-toxic lifestyle, etc.
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Truth is, perfection doesn't exist. It simply isn't attainable.
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While they aren’t s*xy and don’t come with a pretty bow, the small, intentional changes done consistently over time lead to the biggest shifts in health.
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These are the foundational elements that support your body in functioning optimally that you can do day in and day out.
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While it may not seem majorly impactful in the moment, consistent behaviors that help build a solid, resilient foundation are key. Without this, building and fine-tuning can't happen. We have to start with the FOUNDATION.
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Daily, impactful behaviors that support a solid foundation:
— Morning, unfiltered sunlight exposure
— Balanced, protein-rich meals
— Adequate hydration (bonus: add minerals and electrolytes)
— Quality sleep regimen
— 5 minutes of daily meditation or breath work
— Daily movement
— Include colorful vegetables at all meals
— 35 grams of daily fiber
— Laughter

So many of these small (but impactful) strategies we cover in my 1:1 client packages… because they’re that important!

Do you do any of these already? Let me know!👇🏼

03/03/2023

How do I know if my hormones are balanced?
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While testing is the best way to identify the state of your hormones, your body will give you clear signs that your hormones are in balance.
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Over the past decade, women's hormone-related problems have undoubtedly increased. Now, more and more women are impacted by things like PMS, PMDD, PCOS, thyroid issues, infertility, low libido, and more.
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Even when your health concerns are dismissed and attributed to "getting older" or "genetics"... it's important to remember that you're the expert of your body!
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Increasing your body literacy by listening to and learning about your body's natural rhythms and through monitoring shifts and symptoms will give you the ability to identify where support is needed.
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And, hormones themselves are rarely ever the problem. Hormone symptoms are cues to alert you that things may be off on a deeper level.
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Using the cues your body provides and creating more awareness of your body's needs is one of the first steps to healing hormone-related symptoms. And, these symptoms often can be resolved with personalized nutrition, lifestyle shifts, and targeted supplementation.
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With the right tools and a targeted approach, I see women make huge improvements in their symptoms even in just a few short months.
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If you’re curious about where to start and working together 1:1, fill out the application for a complimentary introductory call!

Link in bio.

23/02/2023

If you want to balance your hormones,
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you must first balance your blood sugar.
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Whether or not you've been told you have insulin-resistant PCOS, regulating your blood sugar is foundational for balancing hormones and healing PCOS symptoms.
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[Haven't been told you have PCOS? This post is still for you.]
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Most women I work with are aware that there is a connection between blood sugar and PCOS and that insulin resistance is a common problem.
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In my opinion, there's a pretty big gap in education around what blood sugar balance actually means and our conventional healthcare system fails to properly assess for blood sugar issues before they become a major problem requiring medication.
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Blood sugar swings on either end have a negative impact on your s*x hormones —
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— High blood sugar: lots of insulin in circulation impairs ovulation and causes excess androgen production (testosterone). This is where the insulin resistance/PCOS link stems from.
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— Low blood sugar: means you’re relying on stress hormones (cortisol) to keep your blood sugar up. We all know that stressed adrenals are not a good thing.
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If this fundamental system is unbalanced, no supplement will make up for it.
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Important reminders:
— Balancing blood sugar and addressing insulin resistance is not just about cutting out carbohydrates or minimizing blood sugar spikes.

— You can experience significant blood sugar issues independent of weight status.
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What to do:
— Understand your risk for blood sugar imbalances (testing, assess eating patterns, etc.)

— Build a supportive foundation with nutrition and lifestyle strategies that properly address your needs

—Build meals with quality protein, fibrous carbohydrates, and nourishing fats

— Aim to eat every ~4 hours to prevent blood sugar dips

Any questions? Drop them below.

16/02/2023

Why do I recommend advanced hormone testing?
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Because without this information, we're essentially guessing when it comes to addressing hormone-related symptoms.
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Even conventional labs pale in comparison to the in-depth information we get from advanced labs.
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If you saw my last post, I shared a number of my favorite nutrients for supporting healthy hormones — and yes, I often recommend these to many of my clients, regardless of testing!
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But, with the information we learn from advanced testing, we have better insight and direction of WHAT to recommend and WHY.
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Supplements that affect hormones can also be an excellent tool.
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But, if you’re supplementing without the right information, you can do a MAJOR disservice to your health like…
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taking DHEA because a “friend of a friend” recommended it but now you’re dealing with irritability, cystic acne, and hair loss.
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taking DIM for “suspected” excess estrogen and driving yourself into early menopause.
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applying progesterone cream at the wrong time of your cycle and blocking your own ovulation.
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Advanced hormone labs give us insight into s*x hormones, stress hormones, and helps eliminate questions of whether or not something is right for YOU.
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They also save you time and money and allow you to prioritize the RIGHT things.
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Things we can learn based on advanced hormone labs:
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— When the best time of day for you to exercise is
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— Why you can’t lose weight despite doing “all the things”
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— Why your periods are irregular, painful, or heavy
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— Why you’re struggling with migraines, cystic acne, etc.
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If this resonates with you, apply to work with me (link in bio) to learn how we can get to the bottom of your hormone issues!

Simply Nourished Functional Nutrition

05/06/2025

09/08/2023

15/06/2023

08/06/2023

05/06/2023

17/05/2023

15/05/2023

20/03/2023

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