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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 ...
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Episode 24: Anika's Trimester Two Updates | Happenings at 20 weeks | Challenges and Changes
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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, p…
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Episode 23: Nutritional Epigenetics | How nutrition can alter gene expression | Part 2
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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 hi…
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Episode 22: Epigenetics | How Nutrition Can Influence Gene Expression | Part 1
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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 methyl…
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Episode 21: Anika's Trimester One Updates | Happenings at 10 weeks | Morning Sickness Struggles
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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 …
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Episode 20: How to pick a prenatal supplement? | Key nutrients during pregnancy | Part 2
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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 …
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Episode 19: How to pick a prenatal supplement? | Key nutrients during pregnancy | Part 1
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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 …
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Episode 18: Our Tips and Tricks for Traveling with Toddlers | Food, Sleep and Play | Mum Hacks
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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.…
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Episode 17: Anika's Conference Presentation Summary | Nutrition, Body Image and Eating Behaviours from Preconception to Parenthood
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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 par…
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Episode 16: Top Fertility Foods for Endometriosis – What to Eat When Trying to Conceive
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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 vit…
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Episode 15: Perinatal Mental Health Conference recap | Part 2
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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 motherho…
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Episode 14: Perinatal Mental Health Week 2024 | Conference Recap | Part 1
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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…
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Episode 13: Women's Health Week Recap 2024 | Know your body for fertility and beyond | The power of advocacy
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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 als…
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Episode 12: The sweet connection - does eating sugar impact my fertility?
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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 fer…
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Episode 11: Our top tips for managing morning sickness
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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 hi…
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Episode 10: Breastfeeding part 2 | Understanding the benefits | Breaking down barriers
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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/PMC…
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Episode 9: Breastfeeding Part 1 | Sharing our journey and misconceptions
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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 Asso…
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Episode 8: The Gut-Breast Axis | Factors influencing gut health in the first 1000 days
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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 breastfeedin…
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Episode 7: Understanding the basics of gestational diabetes
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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 Diabete…
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Episode 6: The most essential dietary change for conception success
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In this episode, Michelle shares her number one tip that everyone should modify about their diet if they are trying to conceive. Whether you are experiencing fertility issues or are considering starting a family, this episode will provide valuable insights and practical tips to hopefully ease your journey towards parenthood. Connect with us on Inst…
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Episode 5: Nutrients to support implantation
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In this episode, join Michelle and Anika as they dive into the fascinating world of nutrition and its impact on fertility and implantation. Michelle explores the crucial role that nutrition plays in preparing the body for successful implantation during the fertility journey and shares her top tips to improve the chances of successful implantation. …
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Episode 4: Four Mistakes to Avoid in Early Postpartum
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In this episode, Anika delves into the often-overlooked postpartum period, also known as the fourth trimester. She discusses four common mistakes to avoid: not eating enough, focusing too much on losing weight, neglecting tailored supplements and not seeking necessary support. She shares personal insights and emphasises the importance of self-care …
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Episode 3: Seven Reasons to Invest in Pregnancy Nutrition
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In this episode, Anika talks about seven compelling reasons why investing in pregnancy nutrition is crucial for both mother and baby. 1) Optimise your diet for a healthy pregnancy 2) Manage weight gain during pregnancy 3) Receive tailored supplementation advice 4) Understand food safety during pregnancy 5) Reduce risk of complications such as pre-e…
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Episode 2: When should you start nourishing your body for a healthy pregnancy?
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In this episode, Anika and Michelle chat about the pre-conception period and why it is so important to enhance fertility and support a healthy pregnancy. They explore the ideal timeframe for making dietary changes, the impact of nutrition on egg and sperm quality and the importance of lifestyle factors. The episode also highlights emerging research…
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Episode 1: Get to know us | Meet Anika and Michelle
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In this episode, Anika and Michelle chat about their personal experiences and journeys that led them to a career in fertility and prenatal nutrition. They briefly mention common misconceptions about fertility nutrition. They also touch on their parenting styles and balancing work with motherhood. Connect with us on Instagram @appetitebyanika @foodf…
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Welcome to Nourish Bump and Beyond where we cover all things fertility, pregnancy, and postpartum nutrition. As Certified Fertility and Pregnancy Dietitians, our mission is to empower you with the knowledge and confidence to nourish your body from preconception through to postpartum. We unravel the mysteries and wonders of pregnancy, offering evide…
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