FERTILITY BANT REGISTERED NUTRITIONIST®
Helping women and couples Conceive with Confidence®

HELLO and WELCOME, I'M JEN

A Fertility BANT Registered Nutritionist® Specialising in PCOS, Fertility, IVF, Prenatal and Pregnancy Nutrition.

Do you have PCOS or other signs of hormone imbalances, which you are concerned may impact your chances to conceive? Would you like to get pregnant with PCOS? Are you and your partner struggling to conceive and feel confused and lost about what your next steps should be? Have you had failed rounds of IVF, which you hadn't bargained for? Have you experienced the devastating affects of miscarriage or loss? Are you pregnant and worried that symptoms may be getting in the way of eating healthily? If you have answered YES to any of these questions then you are in the right place. I have supported women and couples into the hundreds, just like YOU on their fertility and pregnancy journey's, whether that be through natural conception or IVF.

When it comes to IVF, as a fertility nutrition specialist, I am extremely passionate in supporting my clients through the process, ensuring they are fully informed into making the best decisions possible for them. I am there with you every step of the process, tailoring my support to individual needs using a functional, evidence-based, personalised approach to nutrition that incorporates lifestyle factors.

Loss affects 1 in 4 of us so it’s surprisingly common, even though it doesn’t feel that way at the time.

For anyone that’s experienced miscarriage, it’s devastating and no matter how early you need time to grieve and to recoup.

Perhaps one of the reasons it’s so common is that there are multiple factors that can influence pregnancy and that may lead to loss.

Here are some of the common ones that I see in my clinic

* Hypothyroidism or sub clinical hypothyroid

* Low progesterone

* Infections in the reproductive microbiomes

* Male factor including high DNA fragmentation

* Poor egg quality

* Auto-immunity and/or autoimmune conditions

* Blood clotting issues

* Uterine abnormalities

* Lifestyle factors

If you’d like to explore these factors and diacuss testing options, book in a free initial call via my link in bio ⬆️

If you’ve been affected by loss, give @tommys and @miscarriageassociation a follow for additional support

Jen Xx

#babyloss #babylossawareness #miscarriage #malefactorinfertility #malefactor #ttcover35 #fertilityawareness #fertilitynutrition #fertilitynutritionist #fertilitysupport #pcosttc

Current research suggests that the presence of DNA damage in sperm more than doubles the risk of miscarriage!

It’s important to share this because for too long miscarriage has been thought of as a female problem when it’s not the case at all!

What causes DNA damage?

Yep, you guessed it, diet & lifestyle plays a HUGE role and it’s not just the obvious things like smoking, vaping or alcohol!

What we eat plays a HUGE role in repairing DNA damage and supporting the sperm integrity.

For example:

🫐 Antioxidants repair DNA damage & oxidative stress

🐟 Healthy fats, particularly omega 3 supports the sperm head and cell membrane

🍗 Protein provides the building blocks for our hormones including testosterone which support healthy sperm production

💊 Particular nutrients have been shown to reduce DNA damage in research

🏋🏽 Diet is key to support exercise regimes which may be causing oxidative stress

💪🏼 Diet is key to supporting weight loss & healthy metabolism as obesity and/or blood sugar imbalances are associated with DNA damage

Other factors that can increase DNA damage include:

🩸Varicoceles

🔥Heat to the testes

🦠 Infections in the reproductive microbiome

🧴Environmental toxins like plastics, pesticides, pollution, mould, chemicals

🚬 Smoking or vaping

🍺Alcohol

☕️ Caffiene

👨‍🦳Age

💊Certain medications

📌Save this, share with your partner & follow @jenwalpolenutrition for more fertility and nutrition tips

#miscarriage #babyloss #babylossawareness #babylosssupport #malefactorinfertility #malefertility #fertilitynutrition #fertilitynutritionist

5 Food Swaps to Support Your Fertility

When it comes to supporting fertility, food is more than just fuel - it’s the building blocks of your hormones and nutrients to support egg and sperm quality and your overall reproductive health. Making mindful swaps in your daily diet can have a big impact on your hormonal balance and fertility outcomes, for both women and men.

Here are 5 easy fertility-friendly food swaps to nourish your body in a nourishing, more intentional way:

🐟Tinned oily fish instead of tinned tuna
🫐Berries instead of grapes or melon
🥜 Raw nuts instead of flavoured
🍅 Cooked tomatoes instead of raw
🥩 Bone broths instead of stock cubes - I’m a big fan of all that freja do!

To find out what other swaps I suggest on your fertility journey, head to my latest blog post - link is in bio ⬆️

Jen Xx

#ttc #ttccommunity #fertility #ttcjourney #ttcsupport #ttctribe #ttcwarrior #ttcdiet #ttcover30 #ttcover35 #ttcover40 #ttcinsta #secondaryinfertility #ttccommunitysupport #ttccouple #ttctips #fertilityhealth #fertilitydiet #fertilitysupport #fertilityspecialist #fertilitynutrition #fertilitynutritionist #fertilityfoods #fertilitywarrior #lowamh #amh #ivfsupport #ivfhelp #ivfcommunity

RECIPE IN CAPTION ⬇️

If you’re inundated with Easter eggs this weekend and want a way to use them up then making a chocolate bark is my go to! If you have lots of milk chocolate eggs, adding dark chocolate will also lower the sugar content for you. Adding nut butter and nuts also helps as protein and fat slows down the absorption of sugar!

INGREDIENTS
🍫 I used 1 small Easter egg and X 2 100g bars of dark chocolate (80-85%)
🥜 2 tbsp nut butter @pipandnut

Toppings - I used @montezumaschocs peanut butter filled eggs to decorate, a handful of flaked almonds & 1 tsp cacao nibs 😍

METHOD
• Melt your chocolate, place a generous amount (half) in your mould or on a lined baking tray in an egg shape.

• Place in the fridge to set and once set, add your nut butter and the rest of the chocolate. Top with your choice of toppings and place back in the fridge.

• When you’re ready to enjoy this, take it out the fridge to reach room temperature before enjoying!

Don’t forget to save this! 📌

For more recipes and fertility tips follow @jenwalpolenutrition

#easterchocolate #easterrecipes #eastereggs🐣
#snackrecipes #chocolaterecipes

One thing I didn’t think about when I started my family in my late 30’s was that I’d be coming out of breastfeeding and straight into peri-menopause. But hear me out on this one! With the right support in terms of nutrition, lifestyle and mindset, you can support your hormonal balance at any age! ✨

In all honesty, my experience of hormonal shifts in my early 40’s have been non existent, despite all the negative narrative around peri-menopause and the wide ranging symptoms it brings! 😡

However, here are the things that I’m doing to support my hormones in my 40’s with fertility in mind ⬇️

💪🏼 I’ve started lifting weights again to support my muscle mass, bones & overall health. Not that I wasn’t doing this before but I’m really going for it now on the gym floor rather than in strength classes alone. Getting a PT regularly to support me in the first few weeks has really helped and I now check in with him once or twice per month as I’m feeling more confident!

🦪 I found out I had low testosterone so I’m eating zinc rich foods such as pumpkin seeds, oysters, & beef, plus a moderate zinc dosage in my multi!

💊I’m taking DHEA to support my testosterone and adrenals. Coincidently, this also supports egg quality if you take the right form but it’s best prescribed by a doctor & managed with regular tests so make sure you don’t just buy this off the shelves!

🥑 I consume plenty of healthy fats (& protein) to ensure I’m supporting my hormones (they are made from cholesterol)! I use a good quality olive oil at most meals, nuts & seeds daily, avocado once or twice per week, eggs/dairy every day & butter to cook in. I also make sure I don’t avoid fattier cuts of meat as a little fat is good for us & I always eat the skin on fish!

🍷I quit alcohol. Even though I support my clients in finding balance with alcohol I decided to explore sobriety & I haven’t looked back!

😴 I’m optimising my sleep by making sure I prioritise my wind down routine in the evening. This means no blue light (no devices) after 9pm, low lighting only and I go to bed at around 9.30pm so I can read before sleep to help quieten the mind & switch off.

Did you like this? LMK below ⬇️

Jen Xx

LAZY GIRL TURKISH EGGS

These Turkish eggs are my go-to when I’m time poor and need to whip up a breakfast in 5 minutes flat.

Containing over 20g of protein, they are a brilliant choice for the PCOS girlies too, helping to maintain balanced blood sugar levels.

INGREDIENTS
100g Labneh - this one’s from @marksandspencerfood
2 eggs
Knob of butter
1/2 tbsp fresh coriander, chopped
Seeded sourdough to serve - I use @bakerybyknifeandfork

Additional serving suggestions - pickled red onions and you could serve with a side dish of leaves, berries or cooked mushrooms to increase fibre intake.

METHOD
• Fry two eggs in a small knob of butter. I turn these to cook the top for 10 seconds at the end.

• Toast your bread. Butter once toasted.

• Spread the labneh across a small plate to cover & create a base for the eggs.

• Pop the eggs on top once cooked and then sprinkle with coriander. Enjoy!

Jen Xx

#pcosnutrition #pcossupport #pcosdiet #pcosnutritionist #ttcover30 #ttcover35 #ttcover40 #fertilitynutrition #fertilitynutritionist #proteinbreakfast #brunchinspo

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Follow Jen on Instagram

@jenwalpolenutrition

"I came to Jen after being unable to get pregnant for over a year. I wanted to know how I could improve my chances of conceiving with changes to my diet. I was also suffering with bad bloating and very irregular periods. Working with Jen I managed to pretty much eliminate my bloating and have a regular cycle. I have also just found out I am pregnant. Jen also worked with my husband and I definitely feel this benefited us. We cannot thank Jen enough and would 100% recommend her."

Ellie, 33

1 in 7

couples in the UK have difficulty conceiving

The number rises to 1 in 6 globally. Despite fertility struggles being such a widespread issue, there is a huge gap in the support available to many couples. Whilst the GP is usually involved in the initial stages (as they should be) for testing and appropriate referrals, the next step for many is often IVF. Yet this is, in many cases a huge leap ahead, without getting to the root cause of what is going on for them. Fertility nutrition aims to bridge this gap, supporting couples to get the right initial testing via their GP's, to explore relevant tests that may shed light on what might be driving their fertility struggles and to optimise their nutrition, lifestyle and mindset ahead of pregnancy. My goal is to support you to get to the root cause of what is reducing your chances for success.

1 in 4

pregnancies end in loss

Whilst conventional miscarriage investigations will not be offered until 3 losses, my goal as a fertility nutritionist is to reduce your risk factors for a future loss. For anyone that has experienced the heartbreak of baby loss, you may feel helpless and unclear on what your driving factors are - this is not good enough in my opinion. My goal is to leave no stone unturned, to get to the root cause of what may have increased your risk, to support you to re-build and nourish yourself after loss and prepare for a healthy pregnancy and baby in the coming months.

50% lower

sperm counts in the last 50 years

Plus lower rates of concentration and motility - both critical factors for fertility. Research indicates that average sperm counts have dropped from 99 million/ml in the 1970s to roughly 47 million/ml by 2018. These rates indicate a nearly 1% annual decline in sperm count over the last two decades, underscoring an accelerating trend in recent years. This downward trend is attributed to environmental, lifestyle, and dietary factors. This is where fertility nutrition comes in. We cover nutrition, lifestyle and mindset within my couples packages and group programme to address these factors. Another piece of the male factor puzzle is testing, which is often not offered by IVF clinics as standard. Through appropriate testing and referrals we seek to improve both semen parameters and quality.