How What You Eat Influences Your Ovulation + 3 Steps You Can Take To Boost Your Ovulation

In the space that I work in, something that I don’t see talked about enough is understanding how what you eat influences your ovulation. 

 

Now don’t get me wrong, there is plenty of material around eating for fertility – but what about ovulation? 

 

And I know you’re wondering why optimizing ovulation is so important for your pregnancy journey… 

 

As a Fertility Nutrition Specialist I am always talking about foods you can eat and lifestyle changes you can make to get pregnant, but what I have realized over the past couple of years is that something we aren’t talking about enough is just straight-up ovulation

 

That’s why I want to focus in on ovulation with you – so it doesn’t seem so mysterious and difficult to understand – there’s never any gatekeeping here! 

 

In this blog I’m diving into – 

 

  • How to optimize your ovulation 
  • Nutrition + delayed ovulation 
  • How what you eat influences your ovulation 
  • An ovulation-boosting meal you can try

 

So let’s jump in! 

 

 

How to Optimize Your Ovulation 

 

I’ve had more than one client come to me and one of the biggest things they are struggling with is ovulating regularly. 

 

And to be honest I think this information should be taught to everyone way sooner – because the problem is that when it’s not you start to look for answers and you find the same options over and over again such as… 

 

  1. Getting on medication to ovulate regularly 
  2. Implementing dietary restrictions and what you think is a “healthy lifestyle” 
  3. Cutting carbs and doing HIIT workouts (looking at you PCOS babes)

 

And the truth is that you don’t actually need to do any of these things. 

 

I do not encourage my clients to get on medication to ovulate regularly and I don’t encourage them to implement a crazy strict diet. 

 

So how can you actually optimize your ovulation so you can start ovulating regularly without the meds or a restrictive diet? 

 

One of the first things that you need to do is learn how everything works when it comes to ovulation and analyze what could be contributing to poor ovulation. 

 

This looks like – 

 

  • Understanding how to track your menstrual cycle – ovulation usually occurs around the middle of your cycle, so if you have a 28-day cycle, ovulation typically happens around day 14 (but you don’t need to be textbook to have an optimal cycle!). However, if your cycle is irregular, tracking other signs such as basal body temperature, cervical mucus changes, or using ovulation predictor kits can help pinpoint ovulation more accurately.

 

  • Fueling your ovulationfood plays a huge role in our body’s ability to ovulate. You need to learn how to eat to support regular ovulation – this is something most women are NEVER educated on.

 

  • Making healthy lifestyle choices – you can do this by eating a nourishing, balanced diet, exercising regularly (not too much and not too little), managing your stress levels, and getting enough sleep… just to name a few.

 

I created my Ovulation Course because I saw what these changes were doing for my clients in my 1:1 practice and I wanted to make it accessible to YOU!

 

With my Ovulation Course you can implement my 12-week protocol on your own time and still see the amazing results that my clients are achieving. 

 

This course has everything you need to help you optimize ovulation and increase your chances of getting pregnant while still eating your favorite foods and enjoying life!

 

You can implement my 12-week protocol through my course here.

 

 

And here are some additional ways that you can optimize your ovulation… 

 

  • Balance your blood sugar
  • Prioritize your fat and protein intake
  • Eat 2000-2500 calories a day 
  • Regularly get 7-9 hours of sleep
  • Create a daily self-care routine
  • Manage your stress
  • Exercise in sync with your menstrual cycle 
  • Prioritize rest (this is not the same as getting enough sleep!)

 

But also I want you to remember – 

 

Fertility can vary from person to person, and it may take time to conceive even with optimized ovulation. Be patient and proactive during this process – and I promise you will see progress. 

 

With that being said we need to talk about… 

 

 

The Connection Between Nutrition and Delayed Ovulation 

 

Nutrition plays a significant role in hormone balance and overall reproductive health, which in turn can directly affect ovulation. 

 

So let’s chat about how nutrition can impact ovulation and potentially lead you to delayed ovulation:

 

When you’re not eating to boost your ovulation you’re most likely experiencing the following – 

 

  1. A lack of blood sugar regulation: eating without balancing out carbohydrates, protein and fat can cause rapid spikes and drops in blood sugar levels, leading to insulin resistance and unnecessary cortisol production. Insulin resistance and elevated cortisol can disrupt ovarian function and contribute to delayed ovulation or anovulation (lack of ovulation). It can also leave you feeling tired, moody, lacking hunger cues, feeling insatiable in the evenings and can also lead to increased fat storage in the body. 

 

  1. Low fat intake: Healthy fats, such as those found in avocados, nuts, seeds, and fatty fish, are essential for hormone production, including reproductive hormones. Not getting in enough of the right kind of fats and impact the development of your egg follicles, your ability to produce estrogen, progesterone and testosterone, and lead to a lack of essential nutrients causing stress on the body resulting in dysregulated ovulation. 

 

  1. Problems with inflammation: Chronic inflammation in the body, often triggered by a poor diet high in processed foods, gut dysfunction, and stress can disrupt hormonal balance and contribute to ovulatory dysfunction. While I’m all about balance in your journey, we need to keep everything in check so your body feels safe to get pregnant. 

 

  1. Not eating enough food: the most common thing among the women in my practice are that they are not eating enough food for their fertility. They’re eating just enough for basic needs and the survival that stress response is putting on the body. But if your body doesn’t have enough nutrients and energy resources for all of that, it’s not going to prioritize reproduction. Plain and simple. 

 

  1. Not eating enough antioxidants: antioxidant-rich foods, such as berries, veggies and nuts help reduce oxidative stress in the body. High levels of oxidative stress can impact egg quality, ovarian function and ovulation.

 

And all of these various factors above are directly impacting your ovulation. 

 

That’s why it’s important to talk about… 

 

 

How What You Eat Influences Your Ovulation 

 

Ignoring the connection between ovulating regularly and what you eat is not the way to move forward.

 

We need to look at how these two are connected because even just making this change in your nutrition and what you’re consuming can help you progress so far on your journey to get pregnant. 

 

So let’s talk about the following and how they influence your ovulation… 

 

Hormone Production

Hormones such as estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH) rely heavily on the need for specific nutrients in your diet in order to be produced! If your not eating enough fat throughout your cycle, you can say buh bye to progesterone in the luteal phase.

And not eating enough food in general is the number one cause of low estrogen levels which leads to inadequate endometrial thickness, decreased rate of implantation, and anovulation.

Certain nutrients in your diet, such as zinc, vitamin D, and vitamin B6 are essential for hormone synthesis and ovulation. Consuming a diet rich in these nutrients can support optimal hormone production and regulation, which is necessary for regular ovulation.

 

Insulin Sensitivity

Insulin is a hormone that regulates blood sugar levels, and insulin resistance can disrupt ovulation. Consuming a diet high in refined carbohydrates and sugars and low in healthy fats and proteins, can lead to spikes in blood sugar levels, causing the body to release more insulin.

Over time, this can contribute to insulin resistance, which may interfere with ovulation, ovarian health, and egg development. Choosing complex carbohydrates with a lower glycemic index, such as whole grains, legumes, and vegetables, can help stabilize blood sugar levels and improve insulin sensitivity.

 

Inflammation

Chronic inflammation in the body can disrupt hormonal balance and ovulation. Certain foods, such as processed foods, trans fats, and sugars, can promote inflammation.

On the other hand, anti-inflammatory foods, including fruits, vegetables, fatty fish, nuts, and seeds, can help reduce inflammation and support reproductive health.

 

Looking at all of this is such a critical piece of understanding why ovulation and nutrition are interconnected and how reassessing and changing what you eat can then directly lead you to ovulate regularly which then will lead you what you want – getting pregnant. 

 

And since we’re on the topic of talking about ovulation and nutrition… 

 

 

Here is an Ovulation-Boosting Meal You Can Try

 

One of my favorite ovulation-boosting meals is – Tuna and Tomato Yogurt Wraps!

 

And you can make it in 10 minutes! 

 

What you need – 

  • 1 can of Tuna (drained) – my favorite brand is Safe Catch 
  • 1 Tomato (medium, diced) 
  • ½ cup of Parsley (chopped)
  • 2 tbsps of Plain Greek Yogurt 
  • Garlic powder
  • ½ head of Iceberg Lettuce (small, leaves pulled apart)

 

Directions 

 

Mix the tuna, tomatoes, parsley, garlic powder and yogurt until combined. Spread the lettuce leaves with the mixture and roll up tightly. Enjoy!

 

And if you want learn how to build you own ovulation-boosting meals to try then you’ll want to download my FREE Ovulation Boosting Meals Guide! 

 

It can be so confusing to put together all the info on the internet on how to eat to support your fertility. 

 

This guide will help you learn how to eat for ovulation, including foods to support fertility, and how to put them together to make it all work for your benefit! Download your free guide here. 

 

Advanced Ovulation Academy

 

And if you know that you want additional support on your pregnancy journey, to learn more about ovulation, and to dive even deeper into how what you eat is influencing your ovulation I encourage you to check out Advanced Ovulation Academy! You can learn more here! 

 

Ovulating on time, consistently and, robustly sets the stage for everything to follow including proper implantation, embryonic development, and hormone production through the first trimester (we need to give the corpus luteum the credit it deserves). 

 

My clients come to me knowing they need to ovulate consistently but they think that in order to achieve this they need to restrict certain foods or try out medication when that’s simply not the case. 

 

I’m going to help you get pregnant by being fully nourished and fertile. 

 

What you’ll learn in Advanced Ovulation Academy

 

  • You will learn how to get to know your cycle, for real this time! Discover how everything works and how it relates to you getting pregnant, how to know if and when you’re ovulating, and what the major factors are contributing to poor ovulation.
  • You will learn how to eat to support regular ovulation, foods that are important to include in your diet, and how to prioritize the 4 Pillars of Balancing Fertility. 
  • You will learn how to manage stress for real without having to quit your job and live in a bubble, and learn how to prioritize yourself for your fertility. 

 

This is ABSOLUTELY for you if – 

  • You are fully committed to supporting your body to get pregnant
  • You are ready to make changes to how you eat for the rest of your cycling days
  • You are ready to get serious about how your lifestyle is affecting your ability to conceive
  • You desire to be pregnant but know that your state of health and fertility comes first

 

Want more info about the Advanced Ovulation Academy? Learn more here! 

 

And if you know that you want to work together 1:1 with personalized coaching you can book a call here.

 

My 1:1 coaching is all making you a plan that works for YOU and gets you closer to your ultimate goal without second-guessing every move you make.

 

My three-month 1:1 program includes DUTCH testing, weekly or biweekly consults, unlimited messaging support, cycle charting support, supplement protocol and loads of resources. You can learn more here! 

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