The Hormone Puzzle- Fertility Diet
Updated: May 14
Did you know that what you put in your body when trying to conceive is the SINGLE most important thing you can do to boost your fertility naturally and guarantee your baby has everything it needs to survive and thrive?
According to many scientific studies including the Nurses Health Study, the longest running women’s health study in history, what you put in your body can drastically improve your chances of getting pregnant and boost your ovulation naturally.
When my husband and I were struggling with infertility that is how I was able to boost my fertility naturally by getting super intentional in the kitchen and eating a targeted menu specifically written for fertility. It was more than eating “healthy”, it was eating for fertility.
So what does the Hormone Puzzle “fertility diet” look like continue reading for my 6 tips for a perfect fertility diet with Hormone Puzzle- Fertility Diet meal plan.
1. Whole food, balanced nutrition-
Whether you are trying to reverse your unexplained infertility naturally or you are struggling with one of the common fertility syndromes, you always want to start with balanced, whole food nutrition. The Hormone Puzzle diet consists of a balanced diet including-
- Protein (Lean animal or plant) Chicken, Fish, or Turkey, beans lentils, and seeds.
- Whole grains- Brown rice, quinoa, buckwheat
- Leafy greens and veggies- Kale, Spinach, Carrots, and Cauliflower.
- Healthy fats – Avocado, nuts, seeds, olive or coconut oil
- lots of fiber- Apple, Pear, Oats, Chia seeds.
Eat based on my magic plate which breaks your plate in 3rds with 1 of each of these categories as well as adding 1-2 tbsp of good healthy fat and fiber. Eating this way will give your body and hormones everything it needs to boost your fertility naturally and encourage ovulation.
2. Progesterone promoting foods-
Vitamin C is crucial to help increase progesterone production and is also an important antioxidant necessary in bodily processes, such as protein metabolism and the synthesis of neurotransmitters.
Examples of vitamin C rich foods are:
- Dark leafy greens
- Sweet red peppers
- Citrus like kiwi, grapefruit, oranges and lemons
- Berries like strawberries, blueberries and blackberries
- Lightly cooked broccoli and Brussel sprouts
3. Estrogen reducing foods
Due to sub-optimal food sources and environmental toxins- estrogen dominance is becoming more prevalent. Estrogen dominance disrupts thyroid hormone conversion (T4 to T3), which can affect your ability to conceive.
Examples of estrogen reducing foods are:
- Bok Choy
- Brussel sprouts
- Garbanzo beans
4. Androgen reducing foods –
High levels of male hormones like DHEA and testosterone can reduce the ability to conceive. Signs of excess may include greater susceptibility to acne, experiencing hair loss on scalp, and increased hair growth in atypical areas for a female.
Examples of androgen reducing foods are:
- Reishi mushrooms
5. Thyroid function optimizing foods-
Iodine is vital for healthy thyroid function, which it converts into two main hormones Triiodothyronine (T3) and Thyroxine (T4) that help regulate metabolism and can affect your ability to conceive. Sea vegetables are a great natural source of iodine that your body knows how to properly utilize as opposed to synthetic supplements.
Examples of iodine rich foods are: - Kelp - Kombu - Nori - Wakame As you can see adding certain foods to your diet can help you craft the perfect fertility diet just for you. To help get you started with your own fertility meal plan I w balanced diet include f my favorite meal plans for ovulation. This will help you start to sync your cycle, strengthen your ovulation and boost your fertility naturally.
The Hormone Puzzle- Fertility Meal Plan –
Chocolate berry dream smoothie-
1 cup chilled chicory tea (if you can find, if not sub with almond or coconut milk)
½ cup frozen strawberries
½ cup frozen raspberries
¾ cup steamed and frozen cauliflower
1 cup spinach, frozen
1 tbsp raw cacao powder
Put all in blender and blend until smooth
Add ins- 1-2 tbsp almond butter
1 tsp Schisandra berry powder – powerful liver cleansing herb
1 scoop chocolate protein powder
Steamed cauliflower gives this smoothie a creamy texture (without added sugar from fruit) and you won’t taste it. Cauliflower also helps you to metabolize estrogen, which peaks at ovulation. Some women experience bloating here, and the culprit is excess estrogen.
Maka me balanced smoothie-
½ cup frozen mango
½ cup frozen pineapple
¼ cup frozen cherries
½ cup frozen spinach
¼ cup cilantro leaves
1 cup almond milk
Put all in blender and blend until smooth
Add ins- 1 tbsp sunflower butter
1 scoop protein powder
Give me green salad -
1 bunch kale
1 bunch purple cabbage, shredded
2 scallions, chopped
¼ cup roasted unsalted sunflower seeds
1 cup grilled or baked chicken, chopped
Optional herbs to taste- cilantro or mint
3 garlic cloves, minced
½ cup extra virgin olive oil
¼ cup apple cider vinegar
¼ tsp Himalayan sea salt
1/4 tsp black pepper
½ tsp basil, oregano and thyme
Mix all salad in a bowl, top with 1-2 tbsp dressing, stir to combine.
Serving size- 2 cups salad and 1- 2 tbsp dressing
Squeeze lemon on top for extra zest and to make your dressing go further.
Basic stir fry –
¼ cup veggie broth
1-pound chicken or fish
2 cups mushrooms (shiitake, Rimini, oyster or chicken of the woods)
1 radish, chopped
2 carrots cut into matchsticks
1 tsp grated ginger
2-3 cups chopped kale
¼ tsp cayenne pepper (optional)
Himalayan sea salt to taste
Optional - serve over 1 cup quinoa, cooked.
Heat broth in a nonstick skillet over medium heat. Add meat, mushrooms, carrots and ginger. Cook for 5 minutes. Add remaining ingredients, cook until tender. Kale should be bright green, do not overcook. Serve size is 1-2 cups. Listen to your hunger speedometer.
Gentle lentil soup (4-6 servings)
1 cup dried lentils
6 cups filtered water or veggie stock
1 onion, diced
2 garlic cloves, minced
1 carrot, sliced diagonally
1 parsnip sliced diagonally
1 cup kale chopped
Put everything in a crockpot except kale and cook on low for 6-8 hours. During the last 30 minutes stir in kale and eat.
Optional toppings- 1 tbsp sesame seeds, ¼ chopped avocado, cilantro, or parsley; Season with sea salt and pepper to taste.
Fish tacos with mango salsa
8 12 oz firm white fish (halibut or cod). Can also do chicken.
½ cup canned coconut milk, stirred
¾ cup unsweetened coconut
1 tbsp curry powder
1 tsp sea salt
4 large romaine lettuce leaves
1 ripe mango peeled and diced ¼ inch thick
Add cilantro to taste
2 tsp grated ginger root, pealed
Fresh squeezed lime to taste
This meal plan is perfect if you want to boost your ovulation naturally. If you are curious about what you should be eating during your other weeks of your cycle. Reach out to me and let’s chat. I want to help you eat for fertility during this time of quarantine so when this is all over you can be your best fertile self and be pregnant naturally. Now that is something to celebrate and rise from these ashes. To schedule a call with me click this link – www.calendly.com/kelahealthcoach.
I would also love to gift anyone reading this a copy of my two best cookbooks. (The Hormone Puzzle and Holistic healing guide). and an invite to my masterclass, 5 steps to decode your hormone puzzle naturally and get pregnant. Get those here - www.hormonepuzzle.com.
Love and Health,
Coach Kela Smith