『Eating for Fertility: What to Eat, What to Avoid, and How to Build a Fertility-Friendly Plate | Episode 18』のカバーアート

Eating for Fertility: What to Eat, What to Avoid, and How to Build a Fertility-Friendly Plate | Episode 18

Eating for Fertility: What to Eat, What to Avoid, and How to Build a Fertility-Friendly Plate | Episode 18

無料で聴く

ポッドキャストの詳細を見る

このコンテンツについて

 In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, sits down with registered dietitian Callie to discuss how nutrition directly impacts fertility, hormone balance, and preparation for conception. Whether you are actively trying to conceive or simply want to optimize hormone health for future fertility, this episode breaks down exactly how to eat to support your body. At Vera, nutrition is always the foundation. Food comes first, and everything else builds on top of a strong nutritional base. In This Episode, You’ll Learn: 🍳 Go-To Foods to Optimize Fertility Callie explains that fertility nutrition starts with balance, quality, and consistency. Protein first:EggsPoultryGrass-fed beefGreek yogurt (low or no added sugar, if tolerated)Wild-caught salmon Healthy fats for hormone production: AvocadosOlive oil and avocado oilNuts and seedsOlives Slow-digesting carbohydrates (to support blood sugar balance): QuinoaWild riceBrown rice Fertility-supportive, anti-inflammatory foods:BerriesCruciferous vegetables (broccoli, Brussels sprouts) 🧠 Key Nutrients for Hormone Balance & Conception Choline (eggs) – supports egg qualityOmega-3 fatty acids (wild-caught salmon) – supports implantation and blood flowIron (beef, spinach, lentils, beans) – supports ovulation and menstrual health ⚖️ What If You Don’t Like Fish? Plant-based omega-3 sources:Chia seedsFlax seedsWalnuts For optimal levels, supplementation may be needed and should be discussed with a practitioner 🥩 Does Food Quality Matter? (Short Answer: Yes) Look for:Grass-fed beefPasture-raised poultry and eggsWild-caught fish These labels indicate animals raised in more natural environments with higher nutrient densityLocal farms can be an excellent option when available 🍽️ What a Fertility-Friendly Plate Should Look Like ½ plate: vegetables¼ plate: protein¼ plate: slow-digesting carbohydrates1–2 servings of healthy fats per meal Healthy fats are critical because fat is the precursor to hormone production and helps reduce cravings and blood sugar swings. ⏰ Daily Habits That Support Fertility Eat every 3–4 hours to stabilize blood sugar and hormonesNever skip meals regularlyProtein at breakfast is non-negotiable:Aim for 20–30 grams within the first hour of waking Always pair carbohydrates with protein:Never eat “bare carbs”Example: pair fruit with nuts, yogurt, cheese, or a protein source Stay hydrated:Minimum of 64 oz daily Gentle movement:WalkingYogaPilates Prioritize quality sleep:Focus on sleep quality, not just hours 🍳 What If You’re “Not a Breakfast Person”? Start small:One egg and a piece of fruit Over time, your metabolism and hunger cues will adjustEating protein in the morning helps regulate cortisol, blood sugar, and hormones throughout the day 🛒 Grocery Store Tips for Fertility Nutrition Shop the outer perimeter of the store:ProduceMeatFishDairy Choose foods with:Simple ingredient listsFewer than 6–8 ingredients Read labels carefully:“Whole grain” labels can be misleadingWatch for seed oils and added sugars Be a “nutrition detective”:Look at fiber contentCheck oils usedAssess sugar sources 🚫 Foods to Limit When Trying to Conceive Highly processed foods and fast foodSeed oils (soybean oil, canola oil, etc.) when consumed regularlyArtificial sweeteners (especially sugar alcohols like erythritol)Excess added sugars, especially from processed foods Better options include: Natural sweeteners like maple syrup, honey, or coconut sugar (in moderation)Brands that use healthier oils (example: avocado oil instead of seed oils) 🐟 Fish & Mercury Awareness Avoid high-mercury fish:Swordfish Choose lower-mercury options:Wild-caught salmon Canned tuna (in moderation) Fish choices can be personalized based on preference and tolerance Key Takeaways: Nutrition is foundational to fertility and hormone balance. Protein, healthy fats, and blood sugar stability are critical. Food quality matters just as much as food quantity. Small, consistent habits create big hormonal shifts over time. There is no “all or nothing” approach — balance is key. Resources & Next Steps: If you are trying to conceive or want personalized nutrition guidance for hormone balance, fertility, or cycle optimization, Callie works one-on-one with patients to create realistic, sustainable nutrition plans. 📍 Westminster, Colorado 🌐 Schedule a consultation: verafertility.com 📧 Follow along: @verafertility
まだレビューはありません