Fertility Food & Lifestyle Goals

We are looking for progress, not perfection! So that means do your best, but don’t add on extra stress when these goals aren’t met perfectly.

Lifestyle Modifications:

• Exercise regularly, especially restorative practices such as yoga, walking, pilates, etc.

• Adopt a daily stress reduction practice, such as guided meditation, deep breathing. etc.

• Prioritize sleep: 8 hours is optimal for resetting hormones

• Soak your feet in a hot foot bath at night to promote circulation and relaxation before bed

• Use heat on your abdomen and/or low back if you feel cold

Food Do’s & Don’ts:

• Limit inflammatory foods and drinks such as sugar, coffee, and alcohol

• Avoid processed foods and opt for whole foods (fruits, vegetables, meat, and grains)

• Significantly limit excess dairy except for yogurts with live cultures & whole milk

• Opt for healthy grains, like quinoa, whole wheat bread, barley, buckwheat, couscous, etc.

• Drink 3-4 cups of hot or warm water per day

• Limit or eliminate raw foods, such as salads and smoothies (fruit is the major exception)

What does that look like?:

• Primarily meals with: cooked vegetables, especially roasted roots, such as sweet potatoes, carrots, squash; Leafy greens such as kale, spinach, Swiss chard, and collard greens; Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts,

• Homemade bone broths and broth based soups

• Pastured meats, wild caught fish, and farm raised eggs

• Grains such as quinoa, brown rice, barley, and whole grain bread

• Eat organic produce when possible

• Eating breakfast, lunch & dinner when you can enjoy and savor it