• Skip to main content
  • About
  • Work With Me
  • Food Media
Nourished With Tish | Functional Nutrition

Nourished With Tish | Functional Nutrition

Gut & Hormone Nutritionist

  • Podcast
  • Blog
  • Recipes

Blog

Understanding PCOS Part 2: Hormone Support, Nutrient Deficiencies & Supplements

May 11, 2025 by Tisha Leave a Comment

Transcript  Welcome to Wellness Unpacked. I’m your host, Tisha, your gut and hormone nutritionist and TMI bestie. I help people like you to improve their hormones, gut health, and their relationship to food and their bodies using an inclusive and anti-D diet lens. Join me as we deep dive in a conversation about diet, culture,
Continue Reading

Share this:

  • Facebook
  • X

Filed Under: Home, Podcast Tagged With: berberine, inositol, nac, pcos

PCOS Diet & Supplements: The Ultimate Guide

May 4, 2025 by Tisha Leave a Comment

Polycystic Ovary Syndrome (PCOS) affects millions of people with ovaries around the world. Unfortunately, receiving an accurate diagnosis and finding a supportive treatment plan can often feel confusing, frustrating, or even invalidating. If you’ve been feeling dismissed or overwhelmed in your journey with PCOS, you’re not alone. What’s the role between PCOS, diet & supplements?
Continue Reading

Share this:

  • Facebook
  • X

Filed Under: Home, Hormone Health Tagged With: berberine, inositol, nac, pcos

High Protein Biscoff Overnight Oats

May 3, 2025 by Tisha 1 Comment

If you’re looking for a quick, indulgent, and protein-packed breakfast, these High Protein Biscoff Overnight Oats are about to be your new go-to. This recipe combines creamy Biscoff spread, crushed cookies, and a dose of protein to keep you satisfied and energized all morning long. Plus, it’s easy to prep ahead—perfect for busy mornings! How
Continue Reading

Share this:

  • Facebook
  • X

Filed Under: Breakfast, Home, Recipes

Lemon Blueberry Cottage Cheese Muffins

April 24, 2025 by Tisha Leave a Comment

If you’re looking for a soft, protein-packed treat that feels indulgent but delivers on nutrition, these Lemon Blueberry Cottage Cheese Muffins are for you. Made with creamy cottage cheese, fresh lemon zest, and sweet blueberries, these muffins are moist, fluffy, and topped with a buttery crumb for the perfect finish. Whether you’re meal-prepping for the
Continue Reading

Share this:

  • Facebook
  • X

Filed Under: Breakfast, Home, Recipes, Snacks Tagged With: cottage cheese, lemon blueberry, muffins

Wellness Unpacked Ep. 13 : Understanding PCOS Part 1

April 21, 2025 by Tisha Leave a Comment

Transcript  Welcome back to the podcast, as per usual, it has been a hot minute but I’m really excited to say that I just wrapped up my first semester of my grad program. So I finally have a couple weeks off before I start my summer semester. And of course, I made a list of
Continue Reading

Share this:

  • Facebook
  • X

Filed Under: Home, Podcast Tagged With: pcos, podcast

Magnesium for Period Cramps: What You Need To Know

April 19, 2025 by Tisha Leave a Comment

If you struggle with painful periods, you’re not alone. Menstrual cramps, or dysmenorrhea, affect up to 80% of people who menstruate—and for many, the pain can be intense enough to disrupt daily life. While over-the-counter painkillers are a common go-to, more people are turning to herbal remedies or supplements like magnesium for period cramps. But
Continue Reading

Share this:

  • Facebook
  • X

Filed Under: Hormone Health Tagged With: dysmenorrhea, magnesium, period cramps

Hot Honey Salmon Bites Tacos with Mango Salsa

April 17, 2025 by Tisha Leave a Comment

  Looking for a quick and flavorful weeknight dinner that’s equal parts spicy, sweet, and refreshing? These Hot Honey Salmon Bites Tacos with Mango Salsa check all the boxes. With air-fried salmon tossed in a hot honey glaze, crisp mango-cucumber salsa, and creamy guac all wrapped in warm corn tortillas, this recipe is a vibrant
Continue Reading

Share this:

  • Facebook
  • X

Filed Under: Home, Main Dish, Recipes, Summer Tagged With: gluten-free, hot honey salmon bites, mango salsa, salmon tacos, summer, tacos

Diet and Endometriosis: Can Nutrition Help With Pain Relief? 

April 9, 2025 by Tisha Leave a Comment

Have you heard of endometriosis? Chances are, if you’re reading this, you might already know a little about it. Maybe you’ve been recently diagnosed yourself, and want to better understand the link between diet and endometriosis. Maybe you’ve even heard that some foods can make endometriosis worse. Maybe you have questions about the role that
Continue Reading

Share this:

  • Facebook
  • X

Filed Under: Home, Hormone Health Tagged With: endometriosis, hormone health

Nutrition Support For Progesterone

December 4, 2024 by Tisha Leave a Comment

Progesterone is often the unsung hero when it comes to hormonal health, yet its importance cannot be overstated. Because progesterone is tied to ovulation, we often only tend to think of progesterone when we’re trying to conceive. But progesterone–and ovulation, for that matter–is crucial whether or not you are looking to get pregnant. Particularly if
Continue Reading

Share this:

  • Facebook
  • X

Filed Under: Home, Hormone Health Tagged With: hormone health, ovulation, pcos, progesterone

Strawberry Rhubarb Yogurt Parfait

September 21, 2024 by Tisha 1 Comment

It is officially fall. And, as excited as I am for all things cozy, warm and festive, I’m not going to lie–I’m not ready to let go of summer quite yet. (It doesn’t help that, despite the leaves starting to change and fall, the weather has been hot this week.) If you, like me, want
Continue Reading

Share this:

  • Facebook
  • X

Filed Under: Breakfast, Home, Recipes, Summer

Next Page »

Follow Me @NourishedWithTish

Dairy & hormones—friend or foe? There’s a lo Dairy & hormones—friend or foe? 

There’s a lot of mixed info out there, but here’s the truth:

❌ Dairy doesn’t *always* mess with hormones.

✅ Some people are sensitive to it, while others digest it just fine.

✅ Full-fat dairy (like yogurt) has probiotics, calcium & vitamin D—which can actually help PMS!

The key? Listen to your body. If dairy triggers symptoms like bloating or cramps, you might want to try temporarily cutting it out to see how you feel.

But if you’ve been told you need to cut out dairy for your hormone health, just know there’s a lot of benefits to incorporating it into your diet! #hormonehealth #integrativenutrition #periodproblems
✨ Can diet help with endometriosis? ✨ Endomet ✨ Can diet help with endometriosis? ✨

Endometriosis affects about 10% of women and people assigned female at birth worldwide, and is one of the most common causes of pelvic pain for women of reproductive age.

While we still need more research in this area, some foods might be helpful in lowering inflammation, getting rid of extra estrogen and avoiding the triggers that make endometriosis symptoms worse. 

✨Did you know?✨ 

There’s a link between IBS and endometriosis: they often co-exist together. If you struggle with symptoms like bloating or stomach pain, it might be worth checking for food intolerances, celiac disease or IBS.

💬 Have you noticed a link between what you eat and your symptoms? Share your experience below! ⬇️ #endometriosis #hormonehealth #endo #integrativenutrition #periodproblems 

PMID: 36375827
PMID: 23419794
PMID: 23334113
🚩 Does your period pain feel like a monthly nig 🚩 Does your period pain feel like a monthly nightmare?🚩

Mild cramps? Normal.

Pain that disrupts your life? Not so much. 

Here are 3 signs your period pain might need more attention—and what can help! 🩸

#periodproblems #hormonesupport #hormonehealth #pcos #endometriosis #integrativenutrition
Period cramps cramping your style? 😩 Here are s Period cramps cramping your style? 😩 Here are some go-to ways to ease the pain:

🍵 Raspberry leaf tea – supports uterine relaxation
🔥 Hot water bottle – your cozy cramp-fighting BFF
💊 Ibuprofen – helps reduce inflammation & pain
🧘‍♀️ Magnesium – calms muscles & supports relaxation
🚶‍♀️ Low-impact movement – gentle movement = better blood flow

Save this for next time & let me know what works for you! 💕 #periodproblems #pms #crampsrelief #hormonehealth #integrativenutrition
This is your reminder that it’s NORMAL to have l This is your reminder that it’s NORMAL to have lower energy during your luteal phase. And here’s what you can do to support these lower energy times in your cycle. #hormonehealth #lutealphase #functionalnutrition

Copyright© 2025 · Coaching Plus by Shay Bocks