We work with hundreds of patients annually who are walking into their trying-to-conceive journey, have been in it for a while, or are prepping their eggs for the IVF process. We know it’s daunting and as soon-to-be parents, we know you want to do everything you can to ensure you’re producing top-notch quality eggs! It can be overwhelming when you are trying to do it all (not to mention that stress is more harmful than all the helpful things you’re trying to do), so these are my top five tips I recommend focusing on. If you are planning to start trying within the next year or prepping for IVF or IUI, now is the time to focus on optimizing your egg quality and nutrients for conception!

Optimize Your Nutrition: I know you likely hear all the time how important nourishment is for your wellness and it truly is the foundation for optimizing hormones + fertility. Focus on foods high in antioxidants, Folate, Vitamin E, Vitamin C, Selenium, and Omega-3 fatty acids. Including plenty of fruits, vegetables, whole grains, lean proteins, and healthy omega-3 fats in your daily nourishment can truly set the foundations for your fertility and hormones to THRIVE!

Minerals are vital (and often overlooked and undervalued) for fertility due to their involvement in various physiological processes essential for reproductive health. They play a crucial role in hormone regulation. Minerals such as zinc, selenium, and magnesium are integral to the synthesis and balance of reproductive hormones like estrogen, progesterone, and testosterone. These hormones are pivotal in regulating the menstrual cycle, promoting ovulation, and maintaining overall reproductive function. Additionally, minerals are essential for supporting ovulation and ensuring optimal egg quality. Key minerals like zinc, selenium, and iron are involved in the development and maturation of eggs within the ovaries. Adequate levels of these minerals are necessary to facilitate healthy ovulation and enhance egg quality, both of which are critical factors for fertility.

One of my top tips that we should all be living by is consuming at least 30 grams of protein within an hour of waking up. This is especially important when prepping or trying to conceive. This helps support stable blood sugar (a massive player of fertility!), supports hormone balance, and gives your body enough energy to take on the day and function optimally. I recommend daily protein intake of 0.8-1 grams per pound of body weight daily. To support your mineral status, consider adding a pinch of sea salt to your water throughout the day (or consider Needed's Hydration Support).

Focus on High Quality + Complete Supplementation: Now is not the time to be skimping for low-quality supplements (I’m looking at you, one-a-day prenatal options!) to save money. This is the most important time to reprioritize your budget to focus on this area- it is that important. Needed is the only brand of prenatal on the market that we recommend in our practice to our patients. Frankly, it’s the only one that meets our standards. It’s high quality, the correct forms of vitamins that you can actually absorb, they third-party test on every batch and they go above the (lacking) RDA standards to ensure we get what we truly need to support our bodies, egg quality, pregnancy, and postpartum. I use their Prenatal Multi Capsules daily and if I’m having a smoothie I will opt for the Multi Powder. It’s sweetened with monkfruit and has a light vanilla flavor that pairs so well with my drinks! Additionally, I love their Egg Quality Support which is specifically designed to support optimal egg quality for conception. This is a great addition if you are walking the IVF journey as well. If you’re looking for all the support possible, I love their Fertility Support Plans for women and men!

Manage Stress and Build Stress Resilience: I know, I know. This isn’t a fun one. The truth is that we can’t remove all stress from our daily lives. But, we can work on reducing what isn’t serving us and building resilience to stressors. When our stress is unmanaged, it can send our body into a sympathetic state (fight or flight mode) which can impact our progesterone levels post-ovulation. Not only that, chronic stress can negatively impact reproductive health, including egg quality.

My biggest tip is to get your legs up on the wall for at least five minutes daily. This is a gentle and effective way to reset your nervous system and put your body back into parasympathetic mode, also known as rest and digest. Having adequate protein and minerals will also help our HPA axis. Are you noticing a trend here?!

Find a Movement Routine You Love: We work alongside patients all the time who think they have to be in the gym doing cardio 5 days a week and breaking a sweat in the name of health. This truly couldn’t be further from the truth! For females and menstruators, focusing on high-intensity cardio or HIIT can negatively impact our hormones when done outside of our ovulation phase. I recommend a 30-60 minute walk 4-5 days a week and 20-30 minutes of strength training 2-4 times a week. Not only will this support your blood sugar and inflammation, but it will ensure optimal blood flow to the reproductive organs and help regulate hormone levels, which may positively impact egg quality. Oh, while you’re on your period… REST! Your body is working hard to support you.

Avoid Harmful Toxins + Activities: We’re talking alcohol, smoking, recreational drugs, artificial fragrance, social media addiction… you name it! Minimize your exposure to harmful toxins and activities that can negatively affect your overall health. These substances can disrupt hormone levels and damage reproductive cells, including egg quality and quantity.