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Nourish Bump and Beyond is a podcast dedicated to providing essential insights and practical guidance on the vital role of nutrition in preconception, fertility, pregnancy, and postpartum. Hosted by Dr Anika Rouf and Michelle Brown, this podcast dives into the science, research, and real-life experiences to empower individuals and couples on their journey towards parenthood and beyond.
Each episode explores various aspects of nutrition, focusing on how specific foods and dietary choices can enhance preconception wellness, optimise fertility, and support a healthy pregnancy. From discussing fertility-boosting foods and supplements to debunking common myths, our guests share evidence-based advice and practical tips to help listeners make informed decisions about their nutrition.
We believe that by prioritising nutrition, individuals can optimise their reproductive health, support a healthy pregnancy, and ideally improve the health outcomes for the future generation to come through the process of epigenetics.
Whether you're planning to conceive, struggling with fertility challenges, or navigating the joys and complexities of pregnancy, this podcast is your trusted source for a nourished start to parenthood.
Whether you're planning to conceive, struggling with fertility challenges, or navigating the joys and complexities of pregnancy, this podcast is your trusted source for a nourished start to parenthood.
27 Episodes
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In this episode, Anika shares updates at 30 weeks of her pregnancy which include ultrasound scans, her flexible birth plan and packing of hospital bag. She also chats about her routine, nesting and home adjustments. Connect with us on Instagram @appetitebyanika @foodforfertility_ Support our podcast If you enjoyed this episode, please leave us a review on Spotify or Apple Podcasts and share it with your friends and family. Your support helps us reach more listeners and continue t...
In this episode, Michelle delves into the essential role of choline in fertility, pregnancy, and fetal development. She explores what choline is, why it's crucial during these stages, how to ensure adequate intake, and whether supplementation is necessary. Connect with us on Instagram @appetitebyanika @foodforfertility_ Support our podcast If you enjoyed this episode, please leave us a review on Spotify or Apple Podcasts and share it with your friends and family. Your support helps us ...
In this episode, Anika shares her second trimester updates, including her morphological scan and changes she will be making to her signature program. She also chats about her diet, supplements, exercise routines and personal projects. Connect with us on Instagram @appetitebyanika @foodforfertility_ Support our podcast If you enjoyed this episode, please leave us a review on Spotify or Apple Podcasts and share it with your friends and family. Your support helps us reach more listeners a...
In part two of this series, Michelle and Anika continue exploring the fascinating world of epigenetics, with a focus on the importance of the preconception period for fertility and pregnancy outcomes. They delve deeper into how nutrition and other environmental factors can influence gene expression without changing the DNA sequence. This episode highlights emerging studies, including the Agouti mice study, to illustrate how early dietary exposures can shape long-term health. Michelle and Anik...
In this episode, Michelle and Anika dive into the fascinating world of epigenetics and its implications on fertility and pregnancy. They discuss how environmental factors, particularly nutrition, can modify gene expression without altering DNA sequences through examples like the Dutch Hunger Winter study. They also cover key concepts such as methylation and histone modification and provide practical analogies to help listeners understand these complex processes. Connect with us on Instagram @...
In this episode, Anika shares the happenings of her first trimester and opens up about her struggles with morning sickness. This is a raw and unfiltered chat into the ups and downs of this challenging yet exciting time. Join Pregnancy Foundations https://dranikarouf.mykajabi.com/offers/QDUNdGoA I'm offering you an exclusive discount as a thank you for supporting our podcast. Use the code PODFAM50 to get 50% off. Connect with us on Instagram @appetitebyanika @foodforfertility_ Support ...
In this episode, Anika and Michelle discuss key nutrients that support fertility and a healthy pregnancy. They highlight the importance of nutrients such as vitamin D, magnesium, B12, zinc, omega-3 and choline. They explain their benefits, recommended dosages and the need for a personalised dietary assessments to ensure optimal nutrition. Research mentioned in this episode https://pubmed.ncbi.nlm.nih.gov/31040736/ https://pubmed.ncbi.nlm.nih.gov/34775542/ https://pubmed.ncbi.nlm.nih.gov/38189...
In this episode, Anika and Michelle discuss practical tips for choosing the right prenatal supplements. They explain the importance of key nutrients such as folate, iron, iodine and calcium in supporting a healthy pregnancy. They also provide insights into different forms and dosages and emphasise the significance of starting supplementation early for optimal preconception and pregnancy health. Connect with us on Instagram @appetitebyanika @foodforfertility_ Support our podcast If you ...
In this episode, Michelle and Anika chat about the challenges of traveling with a toddler with a particular focus on food and daily activities. They share experiences from their recent trips and practical advice on managing toddlers' routines while on the go. Tune in for expert tips to make your travels with little ones more seamless and enjoyable. Research mentioned in this episode https://pubmed.ncbi.nlm.nih.gov/39133124/ Connect with us on Instagram @appetitebyanika @foodforfertility_ &nbs...
In this episode, Anika shares highlights of her presentation from the First 1000 Days Conference. She discusses the critical importance of nutrition during preconception, pregnancy, postpartum and parenthood. Key topics include the role of diet in improving egg and sperm quality, managing common pregnancy issues and the significant influence of parental eating behaviours on children's food preferences and body image. Anika also emphasises the need for strategic preconception nutrition and the...
In this episode, Michelle and Anika explore the best foods to eat if you have endometriosis, focusing on nutrient-dense options that can help manage symptoms and support overall health. They dive into the benefits of Omega-3 foods, like fatty fish and seeds, and how these healthy fats can help reduce inflammation. They also discuss the power of vitamin E-rich foods, highlight the importance of a diet rich in fibre and share insights into foods to avoid that may trigger inflammation or worsen ...
In this episode, Anika shares her part two of her insights from the Perinatal Mental Health Conference held in Sydney, supported by the Gidget Foundation. The episode includes discussions on perinatal mental health awareness, providing a more inclusive care and practical approaches to support perinatal women. Anika also reflects on her own motherhood journey and conference learnings. 01:55 – Postpartum depression 05:05 – Supporting perinatal women 09:45 – Dads matter 12:12 – LGB...
In this episode, Anika shares her insights from the Perinatal Mental Health Conference held n Sydney, supported by the Gidget Foundation. The episode includes discussions on perinatal mental health awareness, trauma-informed care and practical approaches to support pregnant and postpartum women. Anika also reflects on her own postpartum journey for Perinatal Mental Health Week. 05:18 – Conference Recap: Theme and Structure 06:20 – Psychosocial Support after Fetal Diagnosis 09:00 – Understand...
In this episode, Anika and Michelle provide insights into the role of nutrition in fertility and pregnancy. They discuss topics from Women's Health Week which include the importance of understanding one's body to track fertility, having courageous conversations with healthcare providers and addressing issues surrounded by shame and stigma. They also delve into gender disparities in healthcare and provide practical advice for boosting iron intake to prevent deficiency, particularly during preg...
In this episode, Michelle and Anika dive deep into the intriguing relationship between sugar consumption and fertility. They explore the latest research and evidence surrounding how sugar can affect reproductive health. Join them as they share expert insights, personal anecdotes and practical tips on navigating sweet cravings while prioritizing fertility. Whether you're trying to conceive or simply curious about the effects of sugar, this episode is packed with valuable information to help yo...
In this episode, Anika and Michelle open up about their personal experiences with morning sickness during pregnancy. They offer practical tips for managing nausea, such as eating smaller, frequent meals, staying hydrated and using supplements like ginger and vitamin B6. They emphasise the need for self-compassion during this challenging time and highlight the importance of preconception nutrition. Connect with us on Instagram @appetitebyanika @foodforfertility_ Support our podcast I...
In this episode, Michelle and Anika discuss the benefits and barriers of breastfeeding. They share their own trials and triumphs and discuss factors that contributed to their positive breastfeeding journeys. Articles mentioned in this episode http://onlinelibrary.wiley.com/doi/10.1111/apa.13132/abstract https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6972160/ https://internationalbreastfeedingjournal.biomedcentral.com/articles/10.1186/s13006-023-00545-5 https://www.ahajournals.org/doi/1...
In this episode, Michelle and Anika discuss the challenges and misconceptions of breastfeeding. They share their own trials and triumphs and discuss factors that contributed to their positive breastfeeding journeys. They also stress the importance of seeking support from lactation consultants and midwives. Head over to Australian Breastfeeding Association for resources. Connect with us on Instagram @appetitebyanika @foodforfertility_ Support our podcast If you enjoyed this epis...
In this episode, Anika discusses the significance of gut health in the first 1000 days of life from preconception to two years of age. She highlights the gut-breast axis and how a mother's diet and gut health impact the infant's gut microbiome through breast milk. Anika emphasises the importance of postpartum supplementation to support breastfeeding mothers and the infant’s health. Articles mentioned in this episode https://www.mdpi.com/2072-6643/13/2/606 Connect with us on Instagram @appe...
This week is National Diabetes Week in Australia. In this episode, Anika provides an introduction to gestational diabetes (GDM), including its diagnosis, causes and management. She highlights the importance of diet and lifestyle changes. She also stresses the significance of carbohydrate quality and quantity and on meal timing. Head over to Diabetes Australia to learn more. Connect with us on Instagram @appetitebyanika @foodforfertility_ Support our podcast If you enjoyed this episod...
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