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Holistic Fertility Health

HolisticFertilityHealth.com

Holistic Fertility Health offers online educational courses & fertility health coaching designed to empower you with knowledge & tools to optimize your fertility as you prepare to welcome life into your womb.

25/01/2023

Antioxidants are substances that inhibit free radicals. Free radicals are unstable molecules that damage healthy molecules by stealing their electrons. Free radicals can cause oxidative stress which can be very damaging to mitochondrial health.

While you can reduce oxidative stress by eating a healthy diet and limiting exposure to environmental toxins you can not fully avoid it. The truth is even if you lived in a bubble and were to eliminate all external free radicals you still can not fully avoid them as your body and beneficial mitochondria create them while producing the energy your cells need to function.

The best thing to do is increase your daily antioxidants to mitigate oxidative stress. Antioxidants bind to free radicals to neutralize the harmful effects they have on your mitochondrial & fertility health. There are many supplements that have antioxidant properties including many of the supplements in my previous post. Supplements should always be taken in conjunction with a healthy well balanced diet.

Some of my favorite dietary antioxidants for fertility health include…

✨Vitamin A

✨Vitamin C

✨Vitamin E

✨Bioflavonoids

✨Beta Carotene

For more fertility related tips follow me ✨

20/01/2023

Supplements are a valuable resource to support optimal fertility health and should always be utilized in conjunction with a healthy & balanced diet. You cannot supplement your way out of a bad diet. The body processes vitamins, minerals & nutrients from food and supplements differently. For this reason it is very important to eat a healthy well rounded diet and supplement for additional support. I have included food sources for all recommended supplements, find ways to incorporate these foods into your meals.

There are many mitochondria & fertility supporting supplements available including:

✨CoQ10 is an antioxidant that helps protect your mitochondria against free radical damage.

✨Magnesium is an essential cofactor to enzymes that create our energy molecule ATP.

✨Glutathione is an antioxidant present in our mitochondria, it plays a key role in keeping our mitochondria healthy. Glutathione helps mitochondria to repair damage done by free radicals.

✨Alpha-lipoic acid is a key element to turn nutrients into energy, and it also has powerful antioxidant properties. Alpha-lipoic acid acts as an enzymatic cofactor able to regulate metabolism, energy production, and mitochondrial biogenesis.

✨L-carnitine is necessary to transport fatty acids from your food into your mitochondria. Once the fatty acids are transported into the mitochondria, they can be turned into energy

✨Fish oil contains omega 3 fatty acids, these fatty acids come in two forms EPA & DHA. Both support mitochondrial health and the membrane of our mitochondria

If you would like to work together 1:1 to optimize your mitochondrial & fertility health book a virtual session with me today. 💻

For more fertility related tips follow me .✨

#2023

19/01/2023

I cannot stress the importance of healthy fats for fertility health enough. Your mitochondria utilize fat as fuel to create ATP also known as the energy your cells need to function properly. The body needs adequate energy to even consider creating a new life.

To optimize your mitochondrial & fertility health be sure to include these healthy fats in your diet:

✨Ghee
✨Olive Oil
✨Oily Fish
✨Avocados
✨Bone Broth
✨Coconut Oil
✨Nuts & Seeds
✨Organic Tallow
✨Grass Fed Butter

While there are many other healthy fats out there these are some of my favorites to incorporate in your diet to support your mitochondria and optimize your fertility health.

Follow me for more fertility related tips.✨

#2023

17/01/2023

Mitochondria not only power every cell in your body they also support your body in repairing itself during sleep. Less than 7 hours of sleep has a negative impact on mitochondrial health. Ideally when trying to conceive you should aim for 8-9 hours of sleep each night. Routine sleep cycles support a balanced circadian rhythm.

Here are some great ways to support a good night's rest and optimize your mitochondrial & fertility health:

✨Watch sunrises & sunsets

✨Eat at similar times each day

✨Set your phone to night mode

✨Wear blue light blocking glasses

✨Create a set time daily to go to bed

✨Limit Caffeine, especially after 1pm

✨Avoid screen time 2 hours before bed

✨Dim lights in home 2 hours before bed

By creating a routine throughout your day your body begins to recognize these routines. This helps to support a regulated circadian rhythm. By regulating your circadian rhythm you support your mitochondria in their workload & bioenergetics capacity. By prioritizing sleep you directly support your mitochondrial health which in turn supports your fertility health. Start prioritizing sleep today!! 🛌

Follow me for more fertility related tips.✨

#2023

16/01/2023

Our mitochondria play a vital role in fertility health as they produce the energy needed in every cell in the body…including your eggs. The mitochondria are responsible for the incredible energy process needed to transform a single cell into your future baby.

The foods you eat can support or hinder your mitochondrial & fertility health. By eating a well balanced diet you can optimize your nutrient intake and mitochondrial function.

Here are some of my favorites to nourish mitochondrial health…

✨Protein: Protein is rich in amino acids like glutathione that protect your mitochondrial function. Support your mitochondria by eating plenty of protein. This includes fish, nuts, seeds, meat, beans, eggs.

✨Healthy Fats: Are used by mitochondria to produce energy. This includes foods such as avocado, salmon, grass fed butter, olive oil, and ghee.

✨Cruciferous Vegetables: Contain sulfur, sulfur is a primary source of antioxidants for the mitochondria. This includes vegetables such as broccoli, brussels sprouts, cabbage, cauliflower, and kale.

✨Complex Carbohydrates: Mitochondria utilize complex carbohydrates for energy production. This includes whole grains, apples, berries, bananas, fiber-rich vegetables, and beans.

✨Fruits & Vegetables: Contain minerals, nutrients, antioxidants, and polyphenols that support healthy mitochondrial function. Eating a variety of colorful fruits & vegetables daily is recommended.

For additional support to improve mitochondrial & fertility health book a coaching session today. Link in bio✨

Make sure to follow me for more fertility related content.✨

#2023

16/01/2023

When it comes to fertility health supporting your mitochondria is imperative. By supporting mitochondrial health you directly support the health and quality of your eggs.

Ways to support Mitochondrial health include:

✨Healthy Fats

✨Antioxidants

✨Supplements

✨Balanced Diet

✨Prioritize Rest

This week I will be sharing more on each of these ways to improve mitochondria health.

Make sure to follow me for more fertility related tips.✨

#2023

14/01/2023

Mitochondria create the energy necessary for each cell to operate. When you consider the largest concentration of mitochondria found in the human body is in a woman’s egg the role of mitochondria in fertility becomes incredibly clear.

It’s no wonder there are nearly 100,000 mitochondria in a single egg cell… I mean it does take a lot of energy to grow a baby. Even a heart cell has only a fraction of mitochondria…and those cells work 24 hrs a day to keep us alive!!

During pregnancy as the transformation from a single cell to a infant occurs mitochondria power this incredible process. By nourish your mitochondria you in turn nourish the life that you wish to create.

When it comes to optimizing your fertility supporting mitochondrial health is undoubtedly one of the most beneficial things you can do.

Make sure to follow me so you don’t miss tomorrows post all about how to support your mitochondria to optimize fertility.✨

#2023

13/01/2023

In this fast pace world it is far to easy to forget the importance of nourishing our mind, body & soul.

When it comes to fertility health nourishment is a non negotiable. The body needs to feel it has the ability to create a new life which is no easy feat. The physical demands of the rapid cell growth that transform a single cell into a child in a relatively short period of time require energy. By focusing on ways to nourish yourself this year you have the ability to fuel your body so that it feels safe to take on such a big job…growing an entire baby or two!!!

It is so easy to let life’s demands slowly chip away at our routines, unfortunately your fertility health pays the price when this occurs.

This year I encourage you to re-establish ways to nourish your mind, body & soul.

What is your favorite fertility nourishing routine? Drop a comment below ⬇️

Follow me on instagram for fertility nourishing tips

12/01/2023

Do your daily decisions support your long term fertility goals?

Our daily choices do really shape our future. Each day you have the opportunity to implement fertility supporting routines while simultaneously releasing outdated habits that no longer serve you. By reevaluating your day to day choices you have the ability to make exponentially impactful changes in your fertility health.

What changes have you committed to making each day to support your fertility health? Drop a comment below. ⬇️⬇️

If you are ready to optimize your fertility health yet feel like you would like support schedule a coaching session today. ✨Link in bio✨

11/01/2023

Do your New Year’s resolutions support your fertility health?

Often resolutions can hinder fertility health rather than help. When the new year rolls around many women’s resolutions include cutting calories, hitting the gym hard, killing it at growing your business. While these goals can be beneficial for some without balance they can create stress in the body that in turn can hinder fertility health.

This year I encourage you to try to love and nourish yourself in ways that will support optimal fertility including:

✨Connecting with yourself: Your inner peace is of the utmost importance when it comes to fertility. Find ways to support a calm state of being such as breath work, walks, music, baths, journaling, ect.

✨Nourishing your body: This year ask your self how you can nourish your body rather than whip it into shape. The body needs to feel confident it has all the necessary nutrients and building blocks necessary to grow and sustain a new life. Eat fertility healthy foods, take high quality prenatal vitamins & fertility friendly supplements. Love your body up this year as if you are already growing your future child!!

✨Supporting mitochondrial health: Mitochondrial health is the foundation of optimizing fertility health. By supporting your mitochondria you directly support ovulation & egg quality.

✨Keeping your blood sugar stable: I can not stress the importance of regulated blood sugar as it is absolutely imperative to fertility health. Your body needs to feel safe to reproduce and when your blood sugar is on a rollercoaster the body will quickly began to question its ability to grow a life. It is extremely stressful for your body when your blood sugar drops and is really not worth it in the long run. Make a commitment to eating healthy meals and snacks throughout the day!

✨Increasing protein, fiber, & healthy fats: This year rather than focusing on lowering your calories or eliminating fat & carbs try eliminating processed food and increasing fertility friendly foods. When trying to create new life you need to have adequate building blocks to do so. Your body needs healthy fats, proteins & fiber to thrive. Find ways this year to replace empty calories with nourishing alternatives.

10/01/2023

There is no better time than now to optimize your fertility health. Let 2023 be the year you love and nourish your mind & body as you prepare for the child of your dreams.

Schedule a holistic fertility health coaching session today. ✨Link in bio✨

09/01/2023

Your inner-peace is just as important on your fertility journey as your physical health. Finding ways to support your inner peace such as journaling, meditation, reading, walks, and yoga help to lower stress response. By lowering stress response you are directly supporting your hormonal health by lowering cortisol.

What is your favorite way to support your peace of mind? ✨

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