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Natasha Cook, CNP, CANNP

@natashacook.co

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Gut health made simple 🌸
Helping women heal digestion, hormones & fatigue
🌿 Functional testing | 🍽 1:1 holistic coaching | 💌 Book below

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Hey friend 💕

I’m Natasha — a 40-year-old new mom and Holistic Nutritionist who helps women heal from fatigue, bloating, and hormonal chaos by simplifying the way they nourish themselves.

My story started long before I ever planned to do this work. I was burnt out, battling some health issues (hello candida etc) and running on empty — mentally, emotionally, and physically. My lab results said I was “fine,” but deep down I knew something wasn’t right.

So, I made a change.

I slowed down. I started learning everything I could about gut health, nervous system regulation, and hormones. And little by little, I began to feel like me again — grounded, energized, and actually excited to wake up in the morning.

That experience lit a fire in me. I knew I wanted to help other women find that same balance — without the overwhelm, without the guilt, and without giving up the joy of food.

Now, I focus on creating dietary and lifestyle guidelines that are sustainable, effective, and backed by science (with a side of woo ✨).

Here you’ll find gut-healing recipes and tonics, lifestyle tips and tricks, and honest reflections on what it feels like to exist as a 40-year-old mom these days — still learning, still growing, and still choosing balance over burnout.

If you’re here to reconnect with your body and feel vibrant again, you’re in the right place 🌿

Drop a 👋 below so I can say hi — I’d love to connect.

#holisticnutritionist #guthealthcoach #hormonehealth #nutritionforwomen #holisticwellness #digestivehealth #womenswellbeing #mindbodyconnection by @natashacook.co

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36

a year ago

Your gut is where everything begins - your energy, hormones, immunity, and mood all trace back to the health of your microbiome. When it’s out of balance, your body starts to speak through symptoms.

✨ Signs of imbalance: bloating, fatigue, anxiety, or that “something feels off” feeling.

✨ Why your microbiome matters: it’s home to trillions of bacteria that regulate digestion, hormone detox, and even serotonin - your feel-good chemical.

✨ Simple habits to support it: eat whole foods, include fermented foods, manage stress, and avoid skipping meals.

When your gut is supported, everything else falls into place. You think clearer, sleep better, and finally feel more like yourself again.

If you’ve been struggling with low energy or bloating and aren’t sure where to start, I’ve got you!

💌 Hop on a free discovery call through the link in my bio and let’s bring your gut back into balance.

#guthealth #microbiome #digestivewellness #holisticnutritionist #hormonebalance #nutritionforwomen #wellnessjourney #womenswellbeing by @natashacook.co

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16

a year ago

If you’ve been searching for answers to your fatigue, bloating, or hormone struggles and keep getting told “everything looks normal,” I see you. I’ve been there too and I know how frustrating it can feel.

That’s why my approach is simple, supportive, and completely personalized. Here’s how we’ll work together:

✨ Step 1: Complimentary Consult — We’ll chat about what’s been going on, what you’ve tried, and what’s working (or not).

🧪 Step 2: Functional Testing (GI Map) and HTMA — These tests help us see what’s really happening in your gut and gives us clear direction.

🌿 Step 3: Personalized Plan — Together, we’ll create dietary and lifestyle guidelines that are sustainable, effective, and backed by science (with a side of woo).

💬 Step 4: Ongoing Support — You’ll have someone in your corner guiding you every step of the way.

If you’re ready to stop guessing and start understanding your body, I’d love to help.

💌 Hop on a free discovery call through the link in my bio.

#guthealth #digestivewellness #functionalnutrition #holisticnutritionist #hormonebalance #nutritionforwomen #womenswellness #wellnessjourney by @natashacook.co

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18

a year ago

You eliminated gluten.
Then dairy.
Then coffee.
Then sugar.
And maybe a few other foods for good measure. 😅

And for a while… you felt AMAZING.

But the second you try to reintroduce them?

💥 Bloating
💥 Gas
💥 Constipation or diarrhea
💥 Brain fog
💥 Fatigue
💥 Skin issues
💥 “Why does my body hate me?”

So you go right back to restriction.

But here’s the thing:

Needing to eliminate more and more foods just to feel good may be a sign that we need to look deeper.

Your symptoms can be influenced by things like:

→ How well you’re digesting your food
→ Stomach acid and digestive enzyme activity
→ Your gut microbiome
→ Your intestinal barrier
→ Your ability to eliminate waste
→ And the overall health of your digestive system

Elimination can be a useful tool—but it shouldn’t necessarily be the end goal.

The goal is to understand WHY your body is struggling in the first place and build your digestive health from there.

Because eating a varied diet without fear of every bite is a pretty wonderful thing. 🤍

If you’re constantly wondering “What can I eat?” instead of “Why can’t I tolerate this?”…

I created my FREE Understanding Digestion Guide to help you start connecting the dots.

Comment DIGESTION and I’ll send the link over to you or grab it through the link in my bio. ✨ by @natashacook.co

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2 months ago

First off, I hear you. I see you and I KNOW you are trying.

Here is the hard truth though. Until you have looked into YOUR bio individual needs, these things aren’t it.

You need to make sure you know what needs support in your body, not what the algorithm is pushing your way.

When working with clients I’m always looking into the following things:

✅ What is your starting point? How many calories are you eating, what do your macro’s look like? Are you meeting your biological needs with where you are at? If not, we start here.

✅Trends are cool, fresh and interesting. However, they may not be what will move the needle for you. Setting solid foundations is what’s needed.

✅What issues are impacting your quality of life? Is any testing needed to solve any mysteries? Daily bloating, nausea, constipation, loose stools, whatever it is, let’s make it better.

✅What is sustainable for YOU! There is no magic formula. It’s just small changes and decisions daily. Small changes compound and before you know it, you’ve made those changes that felt really big and heavy part of your daily routine with ease.

Curious to learn more? Follow along. DM me, let’s get started.

#guthealth #womenswellness #digestivehealth #nutritionforwomen by @natashacook.co

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2

2 months ago

If you’re a woman in your 30s or 40s, don’t underestimate your berries.

They’re not just a pretty addition to your smoothie. They’re tiny packages of fibre + polyphenols that can support your gut, metabolism, heart and estrogen metabolism.

They are naturally sweet and lower glycemic, meaning they won’t spike your blood sugar, especially when paired with a fat or protein (hello Greek yogurt)!

Fresh or frozen.
Blueberries, strawberries, raspberries, blackberries, you can mix it up.

Lastly when possible opt for organic as you’ll be eating those skins! As an added bonus if you’re picking them up at a farmers market, take a moment to get to know your farmer and learn about how they are grown. #guthealth #womenswellness #digestivehealth by @natashacook.co

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6

2 months ago

The estrobolome is a group of bacteria within the microbiome that helps regulate estrogen levels in your body.

Here's how it works:
Your body processes estrogen in the liver, then sends it to the gut for elimination. Certain gut bacteria can "reactivate" that estrogen and send it back into circulation. Potentially contributing to hormone imbalances.

Details in the post on how to support it. Curious or want to learn more? Drop me a DM or book a complimentary discovery call, and let's chat.

#GutHealth #HormoneHealth #Estrobolome #WomensHealth #Microbiome #HolisticHealth by @natashacook.co

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7 months ago

You’ve been listening to all of the podcasts, your IG feed has more health experts than you have friends, yet you still don’t have a gut health action plan?
I see you and this is the chat for you.

Come have an honest conversation with me and Natasha Cook CNP about what’s working, what’s trending, and what we should focus our energy on.

Natasha is a friend and a holistic nutritionist, mom and entrepreneur that helps women cut through the chatter on gut health and hormones so they can get real results.

During this chat, we’ll go deeper into the social media headlines we’ve been seeing and provide clarity on things like:

❓How does gut health really impact our hormones?
❓Is eating more protein really going to solve all of my problems?
❓What is the estrobolome?
❓and, most importantly, what should I actually spend my time on?

Join us inside the Held Session community for midlife women and save your spot for free. Join live to ask questions and get answers on the spot or drop your questions in our community chat and Natasha can answer the on the call.
Comment SESSIONS for the link to join us! by @natashacook.co

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10

7 months ago

PMS isn't always just "hormones".

Yes, your estrogen and progesterone shift before your period. However, your gut health can determine how intense those shifts feel.

If your symptoms show up like clockwork 3-5 days before your period and improve once bleeding starts.
✨ It's likely hormonal.

If you feel bloated or off most of the month, struggle with digestion, brain fog, cravings, mood swings and notice your cycle amplifies these things.
✨ It's time to look into your gut health.

For most women, it's both.

Hormone shift = the spark
Inflamed or imbalanced gut = the gasoline

When you support your gut, you often reduce:
*Bloating
*Mood swings
*Cravings
*Cramp intensity

Your body isn't working against you; it's giving you patterns to pay attention to.

Which feels more like you: hormonal, gut-driven or both?

#womenshealth #guthealth #pmsproblems by @natashacook.co

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22

8 months ago

Postpartum is a wild ride. How are we all doing out there?

#guthealth #holisticnutrition #womenswellness #postpartum by @natashacook.co

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22

8 months ago

Stress can block digestion faster than any food ever could.

And this is the piece so many people miss.

You can be eating the cleanest, most nourishing meals…
organic produce, homemade broth, all the “right” foods — and still feel bloated, heavy, uncomfortable, or foggy afterward.

Because digestion doesn’t begin in the stomach.
It begins in the nervous system.

When your body is stuck in fight-or-flight, it’s prioritizing survival.
Blood flow shifts away from the gut.
Enzymes slow down.
Motility changes.

Digestion quietly gets put on hold.

This isn’t a failure on your part.
It’s your body doing exactly what it’s designed to do under stress.

And it’s why healing digestion often has less to do with cutting more foods…
and more to do with creating safety in your body again.

Slowing down before meals.
Breathing deeply.
Eating without rushing, scrolling, or multitasking.
Letting your body know it’s safe to receive nourishment.

Food is important.
But the state you eat it in matters just as much.

If you’ve been doing “everything right” and still struggling, this might be the missing piece.

If this resonates, save it, share it with someone who needs to hear it, or book a session with me through the link in my bio so we can support your digestion from the inside out 🤍

#guthealth #nervoussystemsupport #holisticnutrition #digestionhealing #stressandhealth by @natashacook.co

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44

8 months ago

When you stop skipping meals and your stomach isn’t tight, nauseous, or reactive all afternoon.

This is one of those changes that feels too simple to matter, until you live it.

Before:

You tell yourself you’re “not that hungry yet.”

Coffee gets you through the morning.

By early afternoon your stomach feels clenched, acidic, bloated, or unsettled.

You’re distracted, irritable, grazing, Googling “why does my stomach hurt even when I eat healthy?”

Dinner feels chaotic, and your gut reacts.

The one thing that changed:

You ate a real meal earlier in the day. Not perfect. Not big. Just enough.

After:

Your stomach feels calm instead of tight.

No lingering nausea.

Less reactivity to food.

More steady energy.

You stop bracing for how your gut will feel later.

You actually arrive at dinner hungry, not shaky or desperate.

Why this works:

Skipping meals keeps your nervous system and digestion on high alert. Low blood sugar raises stress hormones, slows digestion, and makes your gut more sensitive. Eating earlier sends a safety signal: fuel is available. When stress drops, digestion works better.

Try this:

Add one balanced meal or snack earlier than usual. Don’t overthink it. Notice what changes by mid-afternoon.

If your gut has been loud or unpredictable, this is one of the first places I start.

👉 Book a free discovery call — link in bio.

#guthealth #nervoussystemsupport #balancedmeals #digestionmatters #holisticnutrition by @natashacook.co

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28

9 months ago