My main focus now is protecting and promoting my fertility. I told you I would bring you some amazing education on nutrition optimization for folks looking to increase their chances of conceiving at some point in their lives. Well, I’ve learned a TON on the topic that I want to share with you some evidence-based recommendations to support your journey towards conception.

• Diet Composition:

  Whether your diet is high-fat, low-fat, or no-fat, it doesn't directly affect fertility. What matters is the balance of fats, particularly the ratio of omega-6 to omega-3. Omega-3’s are linked to lower risk of preterm birth, reduced chance of preeclampsia, lower chance of depression, improved mental and brain-body coordination of your future baby. A diet higher in omega-3s, particularly from seafood sources like EPA, is beneficial for reducing inflammation, a key factor in boosting fertility. I like 3Care Pharmaceutical Grade Omega 3’s.
• Healthy Fats: Trans fats, found in hydrogenated oils (in crackers, cookies, microwave popcorn, frozen pizzas, coffee creamer, anything baked or fried) increase insulin resistance and should be avoided. Instead, focus on monounsaturated fats, such as those found in macadamia nuts, avocados, and olive oil, which can significantly enhance fertility.
• Carbohydrate Intake: Opt for slow-digesting carbohydrates like quinoa, legumes (soaked and pressure cooked to remove lectins), and non-starchy vegetables to maintain stable blood sugar levels, which is crucial for fertility. Avoid refined carbohydrates and sugar, which can cause blood sugar spikes. For starchier vegetables like carrots, beets, squash (including butternut and acorn varieties) eat them last especially if roasted. Among fruits, options like apples, pears, berries (such as strawberries and raspberries), oranges, and grapefruit are particularly beneficial. Eat fresh fruit instead of dried fruit, which can have a blood sugar effect as extreme as candy. I do enjoy dates but I don’t eat more than 1 at a time.
• Protein Sources: Replacing 25 grams of animal protein with plant protein daily can improve fertility by up to 50%. Incorporate plant-based proteins like beans, lentils, nuts, and seeds into your diet. If you consume animal proteins, choose lean, grass-fed, or wild-caught options, and limit red meat. No more than 1-2 servings of soy (I avoid it, but sometimes I crave tofu). One ounce of hemp seeds has 9 grams of protein, and one ounce of pumpkin seeds has 8.5 grams of protein.
• Potassium-Rich Foods: Foods high in potassium, are essential for fertility and include: bananas, avocados, spinach, salmon, tomato products (tomato paste, tomato sauce), coconut water, beet greens, edamame, butternut squash, pomegranate, mushrooms (white mushrooms), carrots, zucchini, peas (green peas), artichokes, brussels sprouts, kiwifruit. Be careful with your portions of the following high potassium foods: oranges, potatoes, grapes, sweet potatoes, apricots, cantaloupe. Wear a glucose monitor to see if these spike you!
• Organic Priorities: Certain foods, especially those on the Dirty Dozen list (e.g., strawberries, spinach, apples), should be prioritized for organic purchasing to reduce exposure to pesticides that could harm fertility.
• Supplementation: Prenatal vitamins are crucial not only for pregnancy but also for preconception. Your eggs develop about 90 days before they are released; prenatal supplements help restore ovulation and boost egg quality. These supplements help restore ovulation and improve egg quality. If you have variations in the MTHFR gene, opt for supplements that include methylfolate.
• Tracking and Dietary Variety: Keep track of your food intake to ensure a varied diet, which helps prevent overconsumption of any one food. Aim for 30 different forms of plants in your diet a week (e.g. vegetables, fruit, nuts, seeds, legumes, grains, herbs, and spices). Reduces exposure to endocrine disruptors by examining the. A diet rich in fiber and low in sugar and animal fat supports liver detoxification, further aiding fertility.
By adopting these nutrition strategies, you can optimize your body’s natural fertility processes and increase your chances of conception.