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Fertility Boosting Diet Tips That Work No Matter Where You Live -- woman holding globe in front of face

5 Fertility Boosting Diet Tips That WORK—No Matter Where You Live

You can have all the information in the world about the best way to eat to increase fertility, but unless you know exactly how to incorporate these foods into your diet in a manageable, sustainable way, it’s not going to do you any good, right?! And depending on where you live, your access to specific types of food, particularly fresh and organic food, can vary widely. In my practice, I work with clients all over the world with all kinds of challenges. Today I’m sharing the five fertility boosting diet tips I give my clients that are super effective—no matter where you live.

1. Use a Meal Template

The great thing about a meal template is that it makes meal planning less overwhelming, All you need to do is include foods from each important group in every meal. The template I use for meals is:

Breakfast: Protein + Fat + Safe Starch (like sweet potato or squash) + Greens
Lunch & Dinner: Protein + Fat + Greens/Veggies
Snacks: Fruit + Nuts/Seeds

Make sure you’re always purchasing organic, pasture-raised meat & eggs, wild caught fish, and organic fruits and veggies. Also drink at least half your weight in clean, filtered water every day.

… and that’s it! Once you have the basics down, you just fill in the template for each meal.

Some caveats—there are some specific not-so-great-for-fertility foods you should cut completely out of your diet—specifically, gluten, dairy, sugar, caffeine, and soy.

Gluten is a well researched fertility inhibitor, and gluten intolerance has been linked to altered estrogen levels and consequences such as amenorrhea, infertility, and diminished ovarian reserve. Dairy cows are typically kept pregnant to maximize dairy output, which results in high levels of estrogen residue in our milk and cheese, which then disrupts our body’s endocrine function. Sugary foods and loads of caffeine wreak havoc on blood sugar levels throughout the day, disrupting ovulation patterns and negatively impacting your hormone production. The phytoestrogens in soy can exacerbate estrogen dominant symptoms and conditions like PMS, PCOS, fibroids, endometriosis, infertility, and low libido.

With all that in mind, here’s an example meal using the template:

BREAKFAST

2 soft-boiled organic, pastured eggs (Protein)
1 large mug of organic bone broth with 1 tbsp added coconut oil (Fat)
Sauteed sweet potato & spinach (Safe starch + greens)

To modify it to your region, just use foods that are readily available. So for example, when I lived in Hawaii, the growing season was year-round, so I was able to snack on fresh fruits and veggies all year long. Now that I’m back in Colorado, I’ll only be able to hit up the farmers’ markets in the spring, summer and early fall.

If you don’t have access to organic bone broth, you can either order it online from Kettle & Fire (hands down my favorite pre-made broth) OR eat ½ an avocado instead to get a good source of fat. If you can’t find pasture-raised eggs, go for organic or if you can’t find organic, at least choose cage-free eggs.

Speaking of farmers’ markets …

2. Eat Local

Whenever possible, eat local and in season. Fruits and veggies that don’t have to travel long distances and are grown in-season are far more nutritious than their factory-farmed counterparts. Visit farmers’ markets, talk to local farms about CSA (Community Supported Agriculture) programs, ask your local grocer where they get their produce, and consider gardening in your own backyard if you have the space and time.

If you live in an urban area without access to fresh, organic foods, thanks to the internet, you still have options!

3. Online Food Delivery

These days there are tons of services available online that will ship quality food right to your door. There’s a whole list of my favorite places on my website, but my two favorites are Thrive Market & Butcher Box. Thrive Market gives you access to over 400 brands of organic, natural foods, and as an added bonus, for every paid membership they donate a free membership to a low-income family. Butcher Box delivers amazing cuts of 100% grass-fed, grass-finished beef, heritage breed pork, and free-range, organic chicken from organic farms right to your door.

4. Meal Delivery Service

Checking out a meal delivery service is another great option. There are so many choices these days—everything from prepped & delivered ingredients that you put together yourself to ready-to-eat meals delivered to your doorstep at the frequency of your choice. Some of my favorite meal delivery services include: Methodology, Green Chef, Sakara, Sun Basket, and HungryRoot. The great thing about meal delivery is that it completely takes care of the planning aspect for you, so if you’re not big on cooking or feeling especially overwhelmed about the idea of meal planning, a delivery service might be the best choice for you.

5. Supplement, Supplement, Supplement

Even armed with a template, delicious local foods, or a meal delivery service, we can’t always control what foods we’ll have access to daily or what our body will/can absorb. That’s why in addition to eating whole, real foods, I also recommend supplements as a failsafe to nourishing your body with critical nutrients every day.

Here are the most important supplements to take for optimizing fertility health:

  • Prenatal Pro Essential Packets: 1 packet with breakfast & 1 packet with dinner. Each Prenatal Pro Essential Packet contains:
  • Prenatal Pro multivitamin: this prenatal multivitamin contains potent levels of all necessary vitamins and minerals that play a part in the intricate processes of the formation of body proteins, structural compounds, chemical transmitters in the nervous system, red blood cells and the skeletal system. Prenatal Pro also includes NatureFolate, the methylated form of folate which I always advise in place of synthetic folic acid.
  • OsteoForce multimineral: a unique formula delivering a synergistic blend of minerals necessary to support healthy bone formation in baby, as well as protecting mama’s bone health. OsteoForce provides the minerals calcium, magnesium, zinc, copper, manganese, potassium and boron, along with vitamins C, D and K – all in highly bioavailable and absorbable forms.
  • OmegAvail Ultra fish oil: a high potency omega-3 product, providing 600 mg EPA and 400 mg DHA in each two softgel serving.
  • Maca: 1 capsule first thing in the morning, 1 capsule mid-day. Maca is an adaptogenic root from high in the Andes Mountains that has been used for more than two millennia to promote fertility in both men and women. Studies show that women given maca respond with increased regularity in cycles and easier ovulation. Maca works particularly well to balance the ratio of estrogen and progesterone in the body which is essential to alleviating PMS symptoms as well as getting pregnant successfully and carrying a healthy, full term pregnancy. Take continuously for the first 4 months, and then take a 7 day break. Continue to take a 7 day break every 2 months. STOP TAKING WHEN PREGNANT.
  • Vitex: 1000 mg per day. Vitex is one of the most powerful herbs for women’s fertility and menstrual health. There are numerous studies and testimonials of Vitex and its effects on the body. One of the reasons Vitex is so effective and popular is because of its ability to balance hormones, while not actually containing hormones itself. Vitex supports hormonal balance in the body by affecting the hypothalamic- pituitary- ovarian axis (hormonal feedback loop), correcting problems at the source. STOP TAKING WHEN PREGNANT.
  • Magnesium: 2 capsules at bedtime. Not only does magnesium allow the body to absorb calcium, it also regulates the pituitary gland, which in turn regulates hormone levels. Boosting your magnesium can help to heal PMS, PCOS, adrenal fatigue, menopausal symptoms, and all other hormone-cycle related health problems. And the great news is that once your magnesium levels are balanced, the positive changes happen fast. Lastly, but very importantly, magnesium is incredibly helpful with promoting a good night’s sleep. Sleep tight knowing that you have this powerful supplement in your corner!
  • Vitamin D Supreme: 1 capsule daily with a meal containing a healthy fat source. Studies show a significant correlation between vitamin D levels and fertility: low levels of vitamin D negatively impacts fertility. One study measured vitamin D levels in women undergoing IVF and found the odds of pregnancy were four times higher for women with high vitamin D levels compared to those with a vitamin D deficiency.

Something to keep in mind: this may not be an easy transition for you. Big changes in your routine, including your diet, can throw you off balance emotionally. It’s important to learn to distinguish physical food cravings from emotional food cravings. If you absolutely have to have some form of “cheat food”, then have it! Don’t feel like you’ve fallen off the wagon. Small variations are fine and do not constitute failure, so for the love of all things, don’t give up!

Ready and willing to start, but still feeling overwhelmed? Don’t worry, I’ve got you. Make sure you’re signed up for my email list, and then check your email soon for details about something awesome I’m doing at the end of this month to get your fertility in primetime condition!

Let’s Meet!

Looking to have a more in-depth conversation about the best fertility diet options where you live? Schedule a consultation with me!

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