Boost Fertility Naturally: Advanced Tips and Gut Health Insights - Part 2
In Part 1 of our series, we dove into why overlooking your gut health is a huge mistake when it comes to optimizing fertility. A healthy gut microbiome is essential if we want to get pregnant now or in the future!
Now let’s dive into what to do if you think your gut needs a little extra support…
Food Focus For Fertility:
I cannot say this enough: Eating enough is key for a healthy gut and fertility.
Eating enough, especially for breakfast (optimally within 1 hr of waking!) tells the body that we are in a fed state, providing a safe environment to grow a fetus. When we are underfed, our body interprets this as us being in a starved, stressed state, telling the body to put energy towards finding food (aka staying alive and pumping out cortisol), instead of getting pregnant!
Ofc, think about eating a whole foods diet - meaning mostly unprocessed/unpackaged foods to maximize nutrient density and quality. I’m definitely a proponent of animal-based foods like well-sourced meat, fish, eggs and dairy for women concerned with gut health and fertility! (ESP if you work with an autoimmune condition).
Prioritize blood sugar regulation - again, this signals cues of safety to the body.. Simple blood sugar balance tips:
Add protein at every meal to slow sugar absorption into the cell - somewhere between 25-35 grams. Curious if you’re eating enough protein - read this!
Prioritize whole food, high fiber carbs like potatoes and fruit over processed ones like bread and crackers most of the time.
Eat within an hour of waking up
Example of my full a** breakfast plate!
Animal-based protein from pastured eggs & grass fed sausage
Whole food, high fiber carb from potato
Probiotics from sauerkraut, prebiotics from leek
Antioxidants from fresh herbs and spices
LET’S GET SPECIFIC:
Protein is essential. Protein is made of amino acids, which are the building blocks to support a healthy gut lining, not to mention overall tissue maintenance and production of hormones, enzymes and cells. Extra attention to dietary sources of gelatin/collagen (such as bone broth and slow-cooked meat) is key as collagen becomes conditionally essential and therefore of high need in pregnancy. More deets on gelatinous foods here.
Fat - studies have supported that consuming full fat dairy is actually be beneficial for fertility - go for organic forms and other nourishing, high nutrient density fat foods like seeds, oily tinned fish and whole eggs. Eating enough fat is also essential for healthy cell membranes - key for maintaining the gut lining along with fetal development. Omega 3 fatty acids are vital for fetal brain development, consuming SMASH seafood is one of the best ways to boost your levels naturally.
Probiotic & Prebiotic foods: Probiotics are your ‘good gut bugs’ and prebiotics are their food. Prebiotics are really the star of the show here - more deets on that HERE. Fermented foods like sauerkraut and kimchi come with a mix of both the pro/pre that can support a healthy microbiome foundation - stick to small amounts like 1 forkful daily. NOTE: if these foods bother you in tiny quantities, you may need to dig deeper with a functional provider.
Fiber-rich foods support healthy elimination and estrogen metabolism. Pooping is how we support phase 3 of estrogen detox, which is why daily bowel movements are so important. If you struggle with regularity, I especially love soluble fiber foods like soaked forms of chia, flax or organic sprouted oats.
*PRO-TIP: 1 Raw unpeeled carrot per day is great to help with estrogen detoxification!Resistant starches, such as cooked and cooled potatoes and tigernut flour, can help reduce inflammation by increasing levels of short chain fatty acids like butyrate in the gut.
Choline: a fundamental nutrient for fertility and methylation support- found in whole eggs & beef liver
Folate & B vitamins: a key player for methylation, the richest dietary source you’ll find of B vitamins and key minerals includes liver and organ meats - I love to consume in the form of ancestral ground beef
Minerals: especially magnesium, zinc, selenium, copper, iodine and iron for supporting fertility - I like to focus on food forms of the majority of these in most cases with the exception of supplemental magnesium
Antioxidant-rich foods for reducing inflammation in the gut and supporting egg quality, including:
Vitamin A foods like beef liver, goat dairy, egg yolks, grass fed butter; PS vitamin A is often a missing link nutrient when it comes to appropriate iron usage in the body!
Vitamin E foods (avocado, sunflower seeds, almonds, salmon, olive oil)
Vitamin C foods (ideally whole food forms vs synthetic like citrus fruits, camu camu powder, goji berry powder, kiwi, strawberry)
Melatonin - tart cherry and walnuts can increase levels of melatonin naturally!
Beyond these foods, chat with your provider about some key player supplemental nutrients for fertility if you’re looking for deeper support - CoQ10 for mitochondrial support and egg/sperm quality, Melatonin for sleep and egg quality and Resveratrol and NAC for rich antioxidant support. I love Full Well’s line of supplements for fertility.
PS: I offer individualized supplement setups for new clients if you aren’t ready for a whole 1:1 package commitment. Check it out here.
Other lifestyle tips…
1. Get Morning Light
Regulating our circadian rhythm or total body clock starts with natural outdoor light in the morning BEFORE getting light from your phone screen!
Here's why: getting outside in the morning and perceiving light through the eyes (glasses/sunglasses can disrupt this process) sends a signal to the time clock in our brain via the retina of the eye to have our mitochondria use cholesterol to make pregnenolone. Pregnenolone is the mother of all sex hormones..this is where we begin the process of making our sex and steroid hormones- (think estrogens AND cortisol). Not to mention, we make the most potent and active form of vitamin D (key for fertility!) from the sunshine hitting the skin!
In simple terms, getting outside in the morning not only supports a healthy cortisol awakening response for natural energy in the AM, it enhances sex hormone production and balance for a healthy menstrual cycle.
This is an visual representation of the sex hormone pathway starting with natural light exposure.
Light exposure tells the mitochondria to make cholesterol, which makes pregnenolone and funnels into multiple sex hormone production pathways.
2. Embrace The Dark
Melatonin is a gut repair AND egg quality antioxidant. It is signaled for production in the evening hours as a primal response to darkness. Optimizing natural melatonin production and thus your sleep-wake cycle by embracing the darkness is a major fertility hack. Studies show that a poor sleep will lead to altered hormone levels the following day. Not to mention, exposure to blue light in the evening can shut down melatonin production by ~ 70% - use my hacks below to enhance it.
Increase melatonin levels by:
Keeping the room dark and cool - pro tip: use an eye mask!
Read from an actual book vs. a tablet
Keep a blue light curfew of 45 min or more separation from phones/TV/screens before bed
Wear orange-tinted blue light blocking glasses after sunset
Watch the sunset :)
Eat tart cherries and walnuts - they can increase your levels of melatonin
3. Embrace Stress Management
Prioritize routines that signal safety to the body - reminder: a body that recognizes it is safe and well-fed can support a pregnancy! Consider slower mornings, starting your day with calming breath work, taking 3 deep breaths before every meal time to optimize ‘rest and digest’ mode, and/or taking a warm epsom bath in the evening.
Consider a daily calming breath work practice
Click here to check out my breath work for gut health starter pack, designed for supporting gut health and signaling bodily safety.
4. Stimulate Blood Flow
Stimulating circulation brings more oxygen and nutrients to our organs - things like lymphatic massage, diaphragmatic breathing, vagus nerve exercises, abdominal arvigo massage, pelvic floor PT are all ways we can increase oxygenation to our GI and reproductive organs.
Things like:
Lymphatic massage - I love the Big 6!
Dry brushing - Leah Levitan has an amazing mini course!
Diaphragmatic breathing - my breath work starter pack teaches you!
Vagus nerve exercises
Abdominal arvigo massage
Pelvic floor PT
These are all ways we can increase oxygenation to our reproductive organs.
https://ayurvedicwellness.center/blog/ayurvedic-dry-brushing
5. Minimize Endocrine Disruptors
Your gut microbiome also interacts with environmental chemicals through what’s known as the endobolome. These chemicals, especially those that mess with hormones, can impact your fertility too.
There are many endocrine disruptors that we come in contact with in our every day life, BPA is one of the most important for fertility.
BPA, often found in plastics, can leach into food and water, affecting gut health. BPA has been shown to disrupt sugar metabolism, increase the risk of PCOS & endometriosis, cause impaired egg quality, increase chances of miscarriage, and other pregnancy complications.
Examples of everyday exposure of BPAs to be aware of:
Plastic: avoid storing and heating in plastic
Opt for glass, ceramic or stainless steel whenever possible
Choose paper tea bags rather than plastic
When drinking a beverage out, remove the lid and sip it open.. or if able, BYO stainless steel cup!
Eat less canned food
Drink fewer drinks in aluminum cans- aka: soda cans (usually lined with BPA or similar!)
Choose fresh or frozen produce over canned
Handle receipts as little as possible!
Grocery receipts, airline boarding passes, ATM receipts
Ask for an emailed receipt
Wear gloves if you work somewhere where you are handling receipts often
6. Work with a Specialist
Consider partnering with a specialist who can assess gut dysbiosis, inflammatory markers, and hormonal imbalances. PSA: If you are chronically constipated, you need support ASAP as elimination is one of your most important ways to rid your body of environmental toxins and hormonal waste. Consider: The Constipation Fix.
Tests like the DUTCH complete and GI MAP stool can offer deeper insights into your health as it relates to your body’s ability to support pregnancy. I also love HTMA mineral testing to look at stored/cellular minerals - aka the spark plugs to your bodily reactions that include things like hormone production and estrogen detox.
Want to enjoy your preconception journey knowing EXACTLY what your individual body needs?! Schedule a free consult with me today!
References:
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Chakraborty, S., Pramanik, J. & Mahata, B. Revisiting steroidogenesis and its role in immune regulation with the advanced tools and technologies. Genes Immun 22, 125–140 (2021).
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Kim, M.J., and Y.J. Park. “Bisphenols and thyroid hormone.” Endocrinology and Metabolism 34(4) (2019): 340–348;
Fujimoto, V.Y., et al. “Serum unconjugated bisphenol A concentrations in women may adversely influence oocyte quality during in vitro fertilization.” Fertility and Sterility 95(5) (2011): 1816–1819;
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