My Fertility Journey: Finding Hope, Balance, and Support
If you’re on the path to growing your family, you already know it’s more than just a journey—it’s an emotional rollercoaster. Some days, you feel hopeful and optimistic. Other days, it’s frustration, heartache, and a nagging sense of “Why me?”
I get it. I’ve been there too.
When I first started my fertility journey, I thought it would be simple: track my cycle, follow the advice of experts, and wait for the magic to happen. But I wasn’t prepared for the maze of emotions—the hope that turned into heartbreak, the endless research rabbit holes, and the moments where I felt like no one really got it.
Did you know that only 1 in 4 women feel they truly understand their reproductive health? For many of us, conversations with healthcare providers can feel rushed or incomplete, leaving us with more questions than answers. I’ve felt that void—the feeling of being left to figure it all out on my own.
But here’s what I want you to know: you’re not alone.
After years of uncertainty, heartbreak, and moments when I thought I’d never get there, I’m now a mom of two. My journey wasn’t easy—there were multiple miscarriages, months of waiting, and endless questions. But through all the ups and downs, I discovered tools, practices, and insights that made a real difference.
This guide is a labor of love, built from my own story and those of countless others who’ve walked this path. It’s filled with 37 science-backed tips that are not only actionable but also empowering. Think of it as a roadmap—one designed to bring balance, hope, and support to your journey.
So, as you read through this guide, know this: I see you, I hear you, and I’m rooting for you. Every journey is unique, but my hope is that these tips inspire you to take charge of your wellness in a way that feels right for you.
Let’s dive in together.
37. Evening Primrose Oil
is commonly used for hormonal balance due to its high content of gamma-linolenic acid (GLA), an omega-6 fatty acid. Research suggests that GLA can help support the regulation of hormones such as estrogen and progesterone, which are key for reproductive health. Some studies indicate that Evening Primrose Oil may help alleviate PMS symptoms and improve cervical mucus, which can aid fertility efforts, though more research is needed to fully understand its impact.
Learn more about the potential benefits of Evening Primrose Oil for hormonal balance and fertility
36. Focus on Protein-Rich Breakfasts
Aiming for at least 50 grams of protein in the morning stabilizes blood sugar and supports hormonal balance. Protein is crucial for overall reproductive health.
Learn more about the benefits of a protein-rich breakfast for hormonal balance and fertility.
35. Incorporate Omega-3 Fatty Acids
Omega-3s, found in fatty fish, walnuts, and flaxseeds, reduce inflammation and support reproductive hormones. Choose high-quality sources for the best impact on fertility.
Learn how Omega-3 fatty acids support fertility and reproductive health.
34. Eat Anti-Inflammatory Foods
Focus on an anti-inflammatory diet rich in leafy greens, berries, and omega-3s. This reduces inflammation and supports reproductive health. Avoid processed foods and sugars.
Learn how anti-inflammatory foods support reproductive health.
33. Inositol for PCOS
Inositol is effective in improving ovarian function and insulin sensitivity, particularly in women with PCOS. This nutrient plays a role in supporting reproductive health.
Learn how Inositol supports ovarian function and insulin sensitivity in women with PCOS.
32. Include Magnesium Bisglycinate
Magnesium supports healthy sleep, muscle relaxation, and hormonal balance. Studies show a daily intake of 500 mg can improve PMS symptoms and support fertility.
Learn how Magnesium Bisglycinate can improve PMS symptoms and support fertility.
31. Consume Spirulina and Chlorella
These superfoods, packed with vitamins, minerals, and antioxidants, support detoxification and provide key nutrients necessary for fertility.
Learn how Spirulina and Chlorella support detoxification and provide essential nutrients for fertility.
Learn how Spirulina and Chlorella support detoxification and provide essential nutrients for fertility.
30. Beetroot Powder for Circulation
Beetroot powder helps improve circulation and blood flow to reproductive organs by increasing nitric oxide levels, promoting better reproductive health.
Learn how Beetroot powder supports circulation.
29. Stay Hydrated
Proper hydration supports overall health, including reproductive health. Add cucumber or lemon to your water for an extra detox boost and better hydration.
Learn how proper hydration supports reproductive health.
28. Moringa for Nutritional Support
Moringa is a nutrient-dense plant that provides vitamins and minerals essential for fertility. It’s a superfood that can easily be incorporated into daily meals.
Learn how Moringa supports fertility with its essential vitamins and minerals.
27. Book Take Charge of Your Fertility I learned so much about my body with this book
This book by Toni Weschler is a comprehensive guide to understanding your body’s fertility signs, such as basal body temperature and cervical mucus. It’s an essential resource for women trying to conceive, offering insights into fertility awareness methods for tracking ovulation and improving chances of pregnancy.
Get your copy of Take Charge of Your Fertility.
26. Magnesium-Rich Foods
Incorporate magnesium-rich foods like dark leafy greens, nuts, seeds, and whole grains into your diet. Magnesium supports hormone regulation and relaxation.
Learn how magnesium Food can help with hormone regulation and fertility.
25. Use Organic Food to Avoid Pesticides
Switch to organic food when possible. Pesticides in conventional food may disrupt hormones. Washing fruits and vegetables with baking soda removes most pesticide residue.
Learn how organic food can benefit your health and help avoid hormone-disrupting pesticides.
24. Intermittent Fasting for Insulin Sensitivity
Intermittent fasting can improve insulin sensitivity, which is linked to better hormonal balance and reproductive health. Women should follow a gentle fasting protocol.
Learn more about intermittent fasting in the book Fast Like a Girl by Dr. Mindy Pelz
23. Pilates for Hormone Regulation
Pilates helps reduce stress and improve strength without raising cortisol levels, which can negatively affect fertility. It also supports flexibility and hormonal balance.
Learn how Pilates supports hormone regulation.
22. Walking After Meals
Walking for 10-15 minutes post-meal can reduce glucose spikes and improve digestion, promoting better insulin sensitivity and hormonal regulation.
Learn more about the studies on walking post meal
21. Grounding to Lower Cortisol
Grounding such as walking barefoot on grass, has been shown to lower cortisol and reduce stress, supporting reproductive hormone balance.
Learn how grounding can help lower cortisol and support hormone balance.
20. Journaling for Mental Clarity
Journaling has been linked to reduced stress and better emotional clarity. Using manifestation and positive visualization techniques can enhance the fertility journey.
Learn how journaling can reduce stress and improve fertility.
19. Deep Breathing and Meditation for Stress Reduction
Daily deep breathing exercises lower cortisol, improving relaxation and helping balance reproductive hormones. Spend five minutes each day focusing on breathwork.
How deep breathing and meditation help reduce stress and balance hormones.
18. Suntheanine for Relaxation
L-theanine helps promote relaxation and sleep quality by reducing stress and balancing cortisol levels, which can support reproductive health.
Learn how Suntheanine aids relaxation.
17. Rhodiola for Stress Reduction
Rhodiola is an adaptogen that helps balance cortisol and reduce stress. It supports adrenal function, which is crucial for maintaining hormonal health.
Learn how Rhodiola helps reduce stress and supports hormonal health.
16. Coenzyme Q10 for Egg Health
CoQ10 supports mitochondrial function and may improve egg quality, particularly in women over 35, who are often more affected by declining egg quality.
Learn how CoQ10 supports egg quality
15. Alpha-Lipoic Acid (ALA)
ALA supports mitochondrial health and cellular energy, improving egg health and promoting overall fertility. It’s a powerful antioxidant that combats oxidative stress.
Learn how Alpha-Lipoic Acid supports reproductive health
14. Castor Oil Packs
Castor oil packs, applied to the abdomen, may improve circulation to reproductive organs, support detoxification, and reduce inflammation, creating a more favorable environment for conception. Research has shown castor oil can enhance lymphatic circulation and promote overall reproductive health.
Learn how castor oil packs support circulation and fertility.
13. Lymphatic Massage
Lymphatic massage stimulates the lymphatic system, promoting detoxification and improved circulation, which is essential for hormonal and reproductive health.
Learn the benefits of lymphatic massage
12. Getting Sunlight early in the morning
Look up menstrual cycle and circadian
11. Sauna for Detox
Regular sauna use has been shown to support detoxification, improve circulation, and reduce stress, which can positively influence fertility.
Learn more about the health benefits of saunas.
10. Strength Training for Insulin Sensitivity
Strength training 2-3 times a week improves insulin sensitivity and balances hormones, both crucial for reproductive health.
Learn how strength training can improve insulin sensitivity.
9. Digestive Enzymes
Taking digestive enzymes, such as bromelain from pineapple, before meals helps break down food and improve nutrient absorption, which supports fertility.
Learn how digestive enzymes enhance fertility.
8. Acupressure/Acupuncture for Fertility
Acupuncture and acupressure are traditional therapies that focus on balancing the body's energy flow, or "qi," to support overall health. Research suggests that acupuncture may improve blood flow to reproductive organs, regulate hormonal imbalances, and reduce stress, which can support fertility, especially when used alongside other fertility treatments like IVF (Learn More). Michelle Oravitz, a fertility accupunturist notes:”Apart from improving blood flow to the pelvis and supporting the reproductive system, acupuncture also helps by regulating the nervous system which improves digestive health, sleep, and de-stress - all things that are important for reproductive health and hormonal balance.” Similarly, acupressure involves stimulating specific points on the body to balance energy, reduce menstrual irregularities, and improve reproductive health (Learn More).
7. Good Sleep Hygiene
Silk eye shades no electronics 2 hours before bedroom darkening blinds etc Applying magnesium cream before bed can help relax muscles, reduce restless leg syndrome, and improve sleep quality, supporting hormonal balance.
Learn how magnesium cream can help you to sleep better.
6. Hydration for Reproductive Health
Proper hydration is essential for overall health and fertility. Drinking water with lemon or cucumber can enhance hydration and aid in detoxification.
5. Avoid Processed Sugars
Processed sugars can cause blood sugar spikes and inflammation, negatively affecting hormonal balance. Opt for natural sweeteners like honey or maple syrup in moderation.
Learn More
4. Eat More Seeds and Nuts
Pumpkin seeds, flax seeds, and walnuts are rich in zinc, selenium, and omega-3s. These nutrients support hormone regulation and reproductive health. Incorporate them into daily meals.
Learn how seeds and nuts boost hormone health and fertility.
3. Focus on Whole Foods
A whole-food diet rich in vegetables, lean proteins, and healthy fats promotes balanced hormones and supports fertility. Limit processed foods, especially those high in trans fats.
Learn how whole foods support balanced hormones and fertility.
2. Healthy Fats for Hormonal Balance
Incorporate healthy fats from sources like avocados, olive oil, and fatty fish into your diet. These fats are essential for hormone production and maintaining regular menstrual cycles, which is critical for fertility.
Learn how healthy fats aid fertility.
1. BIOSTRIPS Hormone Health Strip
Our Hormone Health Strip is sugar-free, dissolves in the mouth, and contains research-backed ingredients like Vitex, Ginseng, Maca root, and Suntheanine® (L-theanine). Research shows Vitex may help regulate menstrual cycles and support progesterone levels, important for reproductive health (Learn More). Ginseng has been studied for its role in reducing cortisol, supporting stress management, and potentially aiding hormonal balance (Learn More). Maca root may promote energy and stamina, which are linked to improved sexual health (Learn More). Suntheanine® has been shown to lower cortisol, promoting relaxation, which supports hormone regulation (Learn More).
Independent testing ensures the product’s quality and safety.
The Power of Consistency and Personalized Choices
In my journey, I’ve learned that consistency is key. Regularly integrating wellness practices and adjusting them to fit my personal needs has made a world of difference. Each of us experiences fertility differently, and while one solution may work wonders for one person, another may find benefit in a completely different approach. The important thing is to find what resonates with your unique needs.
Empowerment Through Knowledge and Self-Care
Fertility is a journey filled with learning, growth, and self-care. These 37 tips are designed to offer you practical, science-backed ways to support your wellness and reproductive health. Remember, even small steps can bring about meaningful changes. This journey is yours to embrace with strength, patience, and hope.
Consult Your Healthcare Provider
Always consult a healthcare provider before beginning any new supplement, diet, or wellness practice. This guide offers insights to support your journey, but it is not intended to diagnose, treat, cure, or prevent any condition.
Closing
Fertility isn’t just about reaching a destination; it’s about the steps we take along the way. By incorporating these tips, I hope you feel a little more supported, balanced, and empowered in your journey. You’re not alone—there’s a community of others walking this path alongside you. Embrace each step, knowing that you’re nurturing your wellness in ways that matter.
