Fertility Enhancing

Health Practices & Nutrition

for Women & Men

Supplementation

Start Supplementation (women)

Ideally, supplementation should begin about six months before trying to conceive.
Designs for Health has the most comprehensive prenatal on the market. There are some “sexier” looking products out there, but this formula is the best- and I do check out all the new ones! Two packets should be consumed daily throughout the entire pregnancy and post-pregnancy (particularly if lactating) to nourish the mother and deliver needed nutrition to the baby.
Ubiquinol is the most bioactive form of Coenzyme Q10, commonly known as CoQ10. It is a naturally occurring antioxidant found in the cells of the human body that plays a crucial role in energy production within the mitochondria- the powerhouses of cells. Ubiquinol helps improve egg quality, enhanced ovulation, age-related infertility, and is also used as an adjuvant therapy to IVF. It can be added in addition to the DFH Prenatal Pro.

Start Supplementation (men)

It takes about three months to improve sperm quality with proper diet, lifestyle, and supplementation. Supplementation can make a BIG difference in improving male fertility.
Ancestral Supplements has a great male optimization formula. I know it sounds like a lot, but these are best dosed at 6 capsules/ day.
Designs for Health’s twice-daily packet is another great addition to cover the nutritional needs of the man.

Track Ovulation

Use an Inito Ovulation Tracker (women)

Most ovulation tests predict your fertile days by tracking Estrogen and Luteinizing Hormone (LH) but fail to measure the hormone that actually confirms your ovulation: Progesterone Metabolite PdG. Inito is the only fertility monitor that measures all 4 hormones on a single test strip, showing you a full picture of your cycles with results unique to your body. Only compatible with the iPhone as of now.
Sperm can survive for up to five days, so the five days leading up to ovulation and the day of ovulation are referred to as a woman's fertile window.

Acupuncture

See a Fertility Acupuncturist (women)

This helps to regulate your hormones/cycles.
Regular acupuncture promotes steady and regular blood flow throughout your body and uterus. This helps with the uterus lining and makes a cozy home for a fertilized egg to implant.
Having someone to talk to that understands the charts and cycles from a Chinese medicine & allopathic perspective.
Finding a great acupuncturist is another allay in the fertility journey that will provide support throughout the whole process.
My San Diego recommendation: All the women at Aphrodite Fertility are AMAZING.

Caffeine

Reduce Caffeine (women & men)

Don’t drink more than 100 mg of caffeine per day. That is about one cup of coffee or two cups of green tea. If you are going to drink coffee or tea, make sure it is organic and tested for heavy metals. Pique Tea and Organic Coffee from Thrive are great options. Coffee and tea are crops that are HIGHLY SPRAYED with harmful pesticides. Chicory Root Coffee is a great option for a caffeine-free alternative that fulfills the “coffee ritual” that is packed with antioxidants and prebiotics. I love to brew it in this all-glass & stainless steel French press.

Fertility Enhancing Nutrition

Eat Mostly Whole Foods (women & men)

Do your best to get most of your calories from unprocessed whole foods. This will ensure more micronutrients in the diet. Micronutrients are vitamins, minerals, and antioxidants that support fertility. When choosing produce try to include a variety of colors for antioxidant diversity.

Eat Warm Foods (women)

Eating warm foods is believed to promote improved blood circulation, nourish the uterus, and balance the body's energy, which supports conception. Try to stay away from very cold foods like ice cream or cold drinks.

Drink Organic Bone Broth Daily (women & men)

Organic bone broth is a powerhouse of fertility-supportive nutrients. Kettle & Fire is a great brand. You can drink it as a tea. If you’d like a 30% coupon, email me and I’ll add your email to their discount link. Unfortunately, I cannot link directly.

Eat Adequate Calories Composed of Balanced Macronutrients (women & men)

When your body is in a caloric deficit it will not want to expend energy to begin growing an implanted embryo. Eating a regular breakfast, lunch, and dinner with one or two snacks should cover your caloric needs. You want to get a balance of macronutrients, which are protein, fat, and carbohydrates. When planning your meals, do your best to balance them with high-quality protein, anti-inflammatory fat, and complex carbohydrates. If you have trouble getting adequate calories, I can help you figure out your personal caloric and macro needs and show you how to track them.

Eat Frequently (women)

Try to eat at least every three hours if not more frequently. Keep carbohydrate snacks balanced with protein and fat. This will help reduce cortisol and blood sugar spikes. Going for leisurely walks after meals and snacks is very helpful to keep blood sugar balanced.

Minimize Toxins in Food (women & men)

When possible purchase clean proteins. Butcher Box has great deals, is of good quality, and of high ethical standards.

Organic grass-fed full-fat dairy. If you can tolerate dairy, full-fat organic Greek yogurt, cottage cheese, and string cheese are great sources of protein. and calcium.
Grass-fed and finished beef.
Organic pasture-raised poultry.
Wild fish. Stay clear of high-mercury seafood such as king mackerel, marlin, orange roughy, shark, swordfish, tilefish, ahi tuna, and bigeye tuna.

When possible purchase a diversity of organic produce. Eat the rainbow!

The dirty dozen/ clean 15 list comes out annually that highlights which produce items are more important to purchase organic.
If purchasing organic produce is not possible, wash produce in a baking soda bath.

Hydration

Focus on Hydration (women & men)

Drink half your body weight in ounces plus an additional 15 oz every 15 minutes of exercise.
Supplement water with electrolytes especially if you sweat a lot. Designs for Health Electrolyte Synergy is a great product.
Proper hydration is crucial for couples trying to conceive, benefiting both men and women in their reproductive journey. Adequate water intake supports optimal sperm production, motility, and function in men, enhancing the chances of successful fertilization. For women, staying well-hydrated maintains a healthy uterine environment and cervical mucus production, essential for sperm transport and implantation. Hydration also helps regulate hormonal balance, promoting regular menstrual cycles and optimizing egg quality. By prioritizing hydration, couples can create an environment conducive to successful conception and pave the way for a healthier pregnancy.

Alcohol & Cannabis

Reduce Alcohol & Discontinue Cannabis (women & men)

It is advised for women and men to reduce alcohol to no more than 4 drinks a week and no more than two drinks per day. For the lady, no drinks should be consumed after ovulation. Keep in mind that alcohol is a HUGE sleep disruptor. Sleep should be prioritized during this time. Cannabis has active compounds that can disrupt hormone production, reduce sperm quality and motility in men, and disrupt ovulation and menstrual cycles in women, ultimately hindering the chances of successful conception.

Hormone Disrupting Toxins

Reduce Toxins in Home Cleaning Products (women & men)

Toxic cleaning products can be harmful to fertility due to the potential exposure to hazardous chemicals, which may disrupt hormonal balance, damage reproductive organs, and negatively impact overall reproductive health. Here are great non-toxic cleaning products that are safe for your reproductive hormones.

Reduce Toxins in Personal Care Products (women & men)

Personal care products can contain hormone-disrupting toxins. I really like credo.com for safe makeup, haircare, skincare, and personal care products.

Reduce Artificial Fragrances (women & men)

Artificial fragrances can adversely affect fertility as they often contain endocrine-disrupting chemicals that may interfere with hormone function, leading to potential fertility issues in both men and women. These can be found in shampoo, body wash, body lotion, sunscreen, perfume, makeup, skincare, cleaning products, home air fresheners, candles, etc. Be aware that lavender oil and tea tree oil, two NATURALLY DERIVED fragrances also contain compounds that mimic or oppose the actions of sex hormones and may be considered endocrine disruptors.

Reduce Toxins in Cookware (women & men)

Using clean cookware helps with fertility by reducing the risk of exposure to harmful chemicals and toxins that could potentially disrupt hormonal balance and reproductive health. Here are some high-quality non-toxic recommendations.

Reduce Plastics in the Kitchen (women & men)

Plastics contain hormone-disrupting properties, especially when heated up. Avoid putting any plastics in the microwave or dishwasher. When cleaning plastics use a soft sponge to avoid any scratches that can cause microplastics to be mobilized into foods. Opt for metal or glass water bottles over plastic. Glass and silicone food storage are safer options.

Heat & Infrared Therapy

Use Heat to Improve Circulation (women)

Use a hot water bottle, or infrared light on the uterus for 20 minutes/ night. Keep it warm and not too hot. You want to think of yourself as an incubator and need to keep that area a warm, hospitable environment.
Keep your feet warm! You can lay a heating pad over some cozy socks while you relax in the evening.

Use Infrared Heat Therapy (women & men)

There is a lot of research related to how Infrared Light Therapy is used to increase egg quality, sperm quality, and rejuvenate the ovaries.
You can use a home light like this one.
I really love these Infrared Sauna Blankets from Higher Dose.
Clear Light has great home infrared saunas is an amazing option if you have the space for a sauna in your home.

Movement

Exercise for Fertility (women)

Regularly exercise to keep circulation flowing but be sure not to over-exercise. Weights, Pilates, (non-heated) yoga, brisk walks, or jogs are great but nothing where you feel exhausted afterward.
Pick exercises where you feel invigorated instead of depleted. I don't want you to lose a lot of fluids so pick something where you don't sweat excessively. Replenish with electrolytes- I love Designs for Health Electrolyte Synergy.

Sleep

Make Quality Sleep a Priority (women & men)

Sleep should be prioritized when trying to conceive because adequate and quality rest plays a crucial role in regulating hormones, promoting fertility, and supporting overall reproductive health. Aim for 7-8 hours per night.

Stress

Reduce Stress Where Possible (women & men)

Reducing stress is crucial when trying to conceive because high levels of stress can negatively impact both the male and female reproductive systems, leading to fertility issues. Stress triggers the release of hormones like cortisol and adrenaline, which, when chronically elevated, can disrupt the hormonal balance necessary for ovulation and sperm production. I really like the app Insight Timer for guided meditations to help relax your nervous system. If you’d like a referral to a lovely meditation teacher who works with connecting mind, body, and future baby- let me know and I will connect you through email.

Sex

Use Fertility Safe Lube (women & men)

Some lubes have spermicide in them so be careful that you are not using one of those. Even spit can kill off sperm/slow the process. If possible try not to use any lube, but if you need something this is a fertility-safe lube.

Don’t “Over-Do” Sex (women & men)

Once a day is enough. You want to give his sperm enough time to “bounce” back before you have sex again. So, save masturbation (as a man) during non-fertile times. If you do it once a day 4 days before your ovulation, on the day you ovulate, and once the day after you should be pretty covered.

Protect the Swimmers

Keep the Jewels Loose and Cool (men)

Reduce heat-producing activities like hot tubs, heated seats, tight underwear, sitting all day, lap computer use, and keeping your phone in your pocket.

Electromagnetic radiation (EMF)

Reducing EMF Exposure (women & men):

Keep Devices at a Distance: Maintain a safe distance from laptops, cell phones, and other electronic devices.
Use Wired Connections: Whenever possible, use wired connections for internet and communication to reduce wireless EMF exposure.
Limit Device Use: Minimize prolonged use of electronic devices, especially in close proximity to the body.
Use EMF Shielding Products: Consider using EMF shielding cases, clothing, and accessories to reduce exposure.
Create Tech-Free Zones: Designate certain areas in your home as EMF-free zones, such as the bedroom.
Power Down at Night: Turn off Wi-Fi routers and electronic devices at night to promote better sleep and reduce exposure.
Opt for Airplane Mode: Use airplane mode or turn off wireless functions when devices are not in use.
Embrace Nature: Spend time outdoors and connect with nature to reduce overall EMF exposure.

In the modern digital landscape, concerns have emerged about the potential impact of electromagnetic radiation (EMF) on reproductive health for both men and women. Scientific investigations are underway to uncover potential connections between prolonged EMF exposure from electronic devices and fertility challenges. As a proactive approach, individuals can take steps to reduce EMF exposure, safeguarding their reproductive well-being.

Self-Care and Empowerment

If You Get Your Period

Take a week off! Try to not think about it and let yourself relax. Have a drink if you like. Regroup then go after it the following ovulation cycle.

Listen to Your Intuition

You are your own strongest advocate. If you need help or feel like something may be off don’t hesitate to say something. Trust your gut.

Be Kind to Yourself

Talk to yourself as you would talk to a loved one going through the same process. If you need to rest, rest. If you need support from a friend, give them a call. Know that these are all suggestions and you can choose to do what you can. Say no to things you don’t want to do. You are #1 right now and it’s so important to give yourself that love however you need it.