5 Things Your Fertility Doctor Won't Tell You About Nutrition and Fertility

We all know good nutrition is important to our overall health, but many women are unaware of the connection between diet, lifestyle, and fertility health.

I can’t tell you how many times I’ve had someone say to me, “No one told me that XYZ could impact my fertility.” Many of my clients are often surprised to learn that even certain “healthy” eating habits can be negatively impacting their fertility.

Here is a list of five things you should know about your diet and lifestyle that are essential to promoting a healthy reproductive environment:

Fat is not the enemy, but low-fat foods are.

Fats are essential for healthy hormone production and maintaining blood sugar balance (which is the #1 thing you need to focus on to balance your hormones), so it is important to not skip on fat in your diet. Low-fat foods also tend to be much higher in sugar in order to offset the taste from the reduction in fat. Swap fat-free products (especially dairy) for their full-fat alternatives. However, this is not an excuse to binge on ice cream and chips. Instead focus primarily on two types of fats: Omega-3s (found in Wild Salmon, Chia Seeds, Hemp Seeds, and Walnuts) and unprocessed monounsaturated fats (found in Olive Oil, Avocado, and Almonds).

Hold the toxins.

Many women are unaware of the number of toxins they interact with on a daily basis. When it comes to your reproductive health it is important to reduce your exposure to any toxins that can disrupt your endocrine system. Eat organic and Non-GMO (especially meat, fish, eggs, dairy, and the dirty dozen)! Educate yourself about the chemicals that are in your foods, household cleaning products, and cosmetics. Slowly start to make the necessary changes to incorporate non-toxic items into your diet and lifestyle. I recommend choosing the 5 things you use on a daily basis.

Kristyn Hodgdon

Everything you’re feeling, but didn’t know how to say.

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Healthy diets are great, but fad diets are not.

Even if you are trying to lose weight, restrictive diets like vegan and keto are not so great for your fertility. I always recommend focusing on a diet that builds healthy cells and promotes hormonal balance. Most people eat WAY too much sugar (and carbs), which causes our body to constantly produce the hormone insulin. Having excess insulin in the blood can lead to metabolic and hormonal disturbances that negatively impact fertility. A diet for fertility is centered around healthy fats (especially omega-3s), high-quality animal and plant proteins (fish, eggs, nuts/seeds), and a TON of non-starchy, antioxidant-rich vegetables (kale, spinach, broccoli, mushrooms, zucchini, etc), but it also includes some complex carbohydrates (sweet potatoes, quinoa, organic berries) for the right amount of balance.

Check yourself!

I always recommend women do basic nutrient testing (with Vitamin D) before they plan to get pregnant so that they can be sure to incorporate additional supplementation if needed. Vitamin D is essential to many aspects of reproductive health, such as reducing inflammation, balancing hormone production, and supporting thyroid health. Most women are deficient in Vitamin D, and there is significant research to show that having sufficient Vitamin D levels can be a total game-changer in terms of your ability to get pregnant.

What’s Your Food Freedom Flow? Explore How You Nourish Yourself and Your Body

4 Questions < 1 minute

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How do you decide what to eat?

a) I listen to my hunger and cravings without guilt. b) I try to balance healthy choices with treats. c) I follow rules or diets but sometimes struggle. d) I feel confused by all the “good” and “bad” food messages.

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2/4

How do you feel after eating?

a) Satisfied and energized. b) Mostly good, but sometimes guilty. c) Anxious or regretful if I “mess up.” d) Unsure—eating can be stressful or confusing.

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3/4

How do you handle cravings or “forbidden” foods?

a) I honor them—they’re signals from my body. b) I allow treats but try not to overdo it. c) I try to resist but often give in and feel bad. d) I avoid certain foods completely to stay on track.

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4/4

What’s your biggest food challenge?

a) Trusting my body’s signals fully. b) Balancing enjoyment with health goals. c) Breaking free from diet rules and guilt. d) Finding peace with food and my body.

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Are you tuned into your body’s needs - or caught up in diet culture? Your food mindset says a lot about how you nourish yourself and your relationship with eating.

Your stress level matters.

Your eggs and reproductive organs are made up of cells, therefore it is important to keep those cells as healthy as possible. Oxidative stress in the body caused by free radicals can cause damage to cells that make up eggs and reproductive organs. If our eggs and reproductive organs are not healthy on a cellular level, then they will not function at their optimal level. It is important to reduce things in your life or diet that create stress--whether it is smoking, drinking, or even a toxic relationship. Start by incorporating antioxidants like berries, kale, onions, garlic, cauliflower, and supplements like NAC and COQ10, which work to reduce oxidative stress in the body. It is important to look into emotional or mental blocks that may create stress or blocked energy in the body. Incorporating stress reduction activities like gratitude journaling, acupuncture, meditation, or therapy are all helpful.