The Hormone Cafe: Blog

Fertility nutrition focuses on balance, quality, and consistency. Key food groups include:

Protein: critical for blood sugar stability and hormone production

• Eggs
• Poultry
• Grass-fed beef
• Greek yogurt (low or no added sugar)
• Wild-caught salmon

Healthy fats: support hormone production

• Avocados
• Olive and avocado oils
• Nuts and seeds
• Olives

Slow-digesting carbohydrates: support blood sugar balance

• Quinoa
• Wild rice
• Brown rice

Fertility-supportive, anti-inflammatory foods

• Berries
• Cruciferous vegetables (broccoli, Brussels sprouts)

• Choline (eggs): supports egg quality
• Omega-3s (wild-caught salmon): supports implantation and blood flow
• Iron (beef, spinach, lentils, beans): supports ovulation and menstrual health

Plant-based omega-3 sources (if you don’t eat fish): chia seeds, flax seeds, walnuts. Supplementation may be needed and should be discussed with a practitioner.

Absolutely. Look for:

• Grass-fed beef
• Pasture-raised poultry and eggs
• Wild-caught fish

These options provide higher nutrient density. Local farms are an excellent source when available.

• ½ plate: vegetables
• ¼ plate: protein
• ¼ plate: slow-digesting carbohydrates
• 1–2 servings of healthy fats per meal

Healthy fats are critical—they are the precursor to hormone production and help reduce cravings and blood sugar swings.

• Eat every 3–4 hours to stabilize blood sugar and hormones
• Protein at breakfast: 20–30 grams within the first hour of waking
• Pair carbs with protein: never eat “bare carbs”
• Stay hydrated: minimum 64 oz/day
• Gentle movement: walking, yoga, Pilates
• Prioritize quality sleep

Not a breakfast person? Start small with one egg and a piece of fruit. Eating protein in the morning helps regulate cortisol, blood sugar, and hormones.

• Shop the outer perimeter: produce, meat, fish, dairy
• Choose foods with simple ingredient lists (<6–8 ingredients)
• Read labels carefully: watch for seed oils and added sugars
• Be a “nutrition detective”: check fiber, oils used, and sugar sources

• Highly processed foods and fast food
• Seed oils (soybean, canola, etc.)
• Artificial sweeteners (especially sugar alcohols)
• Excess added sugars

Better options: natural sweeteners (maple syrup, honey, coconut sugar in moderation) and healthier oils like avocado oil.

• Avoid high-mercury fish: swordfish, king mackerel, tilefish
• Lower-mercury options: wild-caught salmon, canned tuna (in moderation)

• Nutrition is foundational to fertility and hormone balance.
• Protein, healthy fats, and blood sugar stability are critical.
• Food quality matters just as much as quantity.
• Small, consistent habits create meaningful hormonal shifts.
• Balance—not restriction—is the key to sustainable fertility nutrition.

If you are trying to conceive or want personalized nutrition guidance for hormone balance, fertility, or cycle optimization, Callie works one-on-one to create realistic, sustainable nutrition plans.