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Fertility Nutrition Men's Fertility Toxins & Fertility

The Male Fertility Diet

Hethir Rodriguez - Certified Herbalist and Nutritionist
September 29, 2021
Reviewed by Christine Traxler, MD

Wondering about a Fertility Diet for men? What a man eats during the preconception stage is just as important as what the woman is eating, especially if you are experiencing fertility issues. There are specific nutrients men need and here are some of the important reasons for men to eat a healthy Fertility Diet are:

Protecting and encourage healthy DNA – DNA is be passed on and will be responsible for creating half of your child, the other half being provided by the woman. Certain chemicals and nutritional deficiencies can damage DNA – moking, pesticides, alcohol and chemicals. Eating healthy foods that contain DNA-protecting antioxidants and nutrients can help to reverse the damage. It is estimated that 80% of the sperm produced by a healthy male is DNA-damaged.

Queen’s University, Belfast, Professor Sheena Lewis (internationally-acclaimed academic in male fertility) and colleagues have revealed through their research of 203 couples undergoing IVF and 136 couples undergoing ICSI that in 80% of couples with unexplained infertility there is high sperm DNA damage. (Reproductive Biomedicine Online).

Promote sperm health – eating a nutrient-dense diet can help to not only prevent damage to your sperm, but can also help to promote sperm health. Nutrients such as zinc, selenium and vitamin C (plus many others) have been shown to help increase sperm health, motility and mobility. Just over the last 50 years, male sperm counts have declined rapidly – originally a common/healthy number was 500 million. Now most doctors still hope to see 20 million sperm/mL in a semen sample, but in 2010 the World Health Organization (WHO) revised lower reference limits for human semen characteristics, determining that sperm concentrations in healthy men at 15 million spermatozoa/mL are adequate. (Journal of human reproductive sciences)

Health during conception = healthy pregnancy = healthy baby – Your future child will be created from you and your partner’s DNA. Preparing for conception helps to set you up for a healthy pregnancy and baby. Switching your eating habits at least 3 months before conception can help you create healthy sperm (sperm is produced in a 3-month cycle; what you eat today creates the sperm you will be using 3 months from now) as well as supports the eating habits of your pregnant partner.

Encourage and support healthy libido – a poor diet rich in fats and low in nutrients and hydration can cause low libido and hormonal issues for men. This can make it hard for couples to conceive and also cause sperm to be of less than optimal health.

Important Nutrients for Male Fertility Health

We have gone over many of the reasons to eat a healthy male fertility diet; now we will cover how to eat in a way that promotes male fertility.

As with women, we generally recommend beginning with a Fertility Cleanse to help support the body in eliminating toxins from past years of an unhealthy diet and lifestyle choices. Click here to learn about Male Specific Fertility cleansing.

The male fertility diet does not differ much from a woman’s fertility diet, but some specific nutrients need to be focused on in addition to eating a whole food Fertility Diet (read on and then come back to click to learn more). Here are some of the most important nutrients needed for sperm health and the foods that are rich in those nutrients. Foods are listed from highest content of the specific nutrient on to the next highest and so on. All foods listed are the foods that are extremely rich in the mentioned nutrient.

Zinc
Having a zinc deficiency can actually reduce testosterone levels. Supplementation with zinc has been found to increase testosterone, sperm count and motility. One double-blind, randomized, placebo-controlled trial published in Fertility and Sterility finds men who take folic acid and zinc together experience a stunning 74% increase in total sperm count! Zinc deficiencies are some of the most common deficiencies found in both men and women. The reason for this is that zinc can be damaged when foods are cooked or processed. So it is important to eat a diet that is at least 50% raw foods (this is easy to do; take a look at the daily diet suggestions later in this article).

Foods rich in zinc are: meats like beef tenderloin, lamb, oysters, shrimp, and venison (deer), but since we do not want to eat meat raw, some sources of easy to get/eat sources of zinc are sesame seeds, raw pumpkin seeds, and green peas.

Folic acid
New research suggests that folic acid (in the B vitamin family) can boost sperm health. Men with low levels of folate had increased risks for sperm that contained too little or too many chromosomes. If an egg is fertilized with one of these abnormal sperm, it could result in a birth defect such as Down syndrome, or an increase in miscarriage.

Folic acid is found in: lentils, beans (1 cup provides almost your entire daily needs), pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, and collard greens. One serving a day of any of these foods provides anywhere from 50-90% of your daily needs.

B12
Vitamin B12 has been shown to increase sperm counts. In a 2017 metanalysis out of Jordan University of Science and Technology, articles and abstracts from September 1961 to March 2017 showed that “Since 2000, a number of studies proposed vitamin B12 as a candidate therapy to recover or enhance semen quality. Sinclair [29] proposed vitamin B12 as a nutritional therapy that improved semen quality, mainly sperm count and motility. In 2006, vitamin B12 was suggested as one of the candidate drugs to manage male infertility due to its positive effects on sperm parameters, particularly sperm count [30]. In 2013, an oral antioxidant treatment including vitamin B12 was found to improve sperm vitality, motility, and DNA integrity [31].”

Many people are deficient in B12– meat-eaters and vegetarians alike. Healthy levels of B12 depend on healthy digestion, which most people lack due to eating a highly processed diet.

Some foods rich in B12 are: dairy and animal products, but we know that B12 is an important nutrient that needs to be supplemented to make sure you are getting enough, regardless of the state of your digestive system.

Vitamin C
Vitamin C protects sperm from oxidative damage. It will help to increase the quality of sperm in smokers and reduces sperm agglutination (when they clump together). Vitamin C is another nutrient that is sensitive to cooking and processing so it important to get it from eating foods raw. Drinking store-bought orange juice will not help to increase your vitamin C levels as it has been pasteurized at high-heat levels and has lost all of its DNA protecting abilities; orange juice should be consumed fresh-squeezed only.

Some foods that are rich in vitamin C (and should be eaten raw) are: papaya, bell peppers, broccoli, Brussels sprouts, strawberries, oranges, kiwifruit, cauliflower, and kale.

L-Carnitine
This amino acid is a necessary nutrient for sperm cells to function normally. Research published in Fertility and Sterility and the International Journal of Andrology shows that supplementing with L-Carnitine helps to normalize sperm motility in men with low sperm quality and can help increase sperm count. Carnitine and CoQ10 have been shown to work synergistically when combined.

Foods rich in L-Carnitine are: nuts, seeds, and many vegetables, including artichokes, asparagus, beet greens, broccoli, Brussels sprouts, collard greens, garlic, mustard greens, okra, and parsley.

CoQ10
Acts as an antioxidant protecting the sperm cells from damage. Ubiquinone has been found in seminal fluid where it is believed to play an important metabolic and antioxidant function protecting sperm health (Journal of Endocrinological Investigation). CoQ10 has also been shown to increase sperm motility. It has been shown that our CoQ10 levels decrease as we age.

Foods rich in CoQ10 are: beef, marinated herring, rainbow trout, salmon, organ meats, peanuts, pistachios, sesame seeds, raw broccoli, strawberries and oranges, and eggs, plus whole grains that still contain the germ.


Watch The Introduction to the 21 Day Fertility Diet Challenge

  • Learn how to transition to a natural fertility diet by focusing on the important 5
  • Get all the details on how to use nutrition as a tool for hormonal health, cell protection and fertility wellness
  • An effective tool to help your tastebuds transition towards healthier foods
  • Learn which foods are most important for fertility and how to regularly eat them
WATCH THE INTRODUCTION TO THE 21 DAY FERTILITY DIET CHALLENGE

Male Fertility Diet Tips

Here are some fertility diet tips to incorporate into your current diet which will help you get all the nutrients needed for healthy male fertility…

  • Eat only organic – Pesticides have been shown to be one of the main reasons for the declining fertility in men. They mimic estrogen in the body which can cause testosterone to decrease. Healthy testosterone levels are necessary for sperm production.
  • Avoid soy foods – Soy foods are another estrogen-mimicking food that should be avoided.
  • Eat one fertility smoothie a day – By including one fertility smoothie every day, you are able to get an abundant supply of antioxidants, vitamins, and minerals in an easy to eat and digest form.
  • Eat at least one large green salad per day – Eating a large salad that contains many different varieties of vegetables will help to supply your body with the nutrients it needs for optimal health and DNA protection. Make sure to add some raw sesame and pumpkin seeds on top for added zinc.
  • Eat one dark leafy green vegetable a day – Dark leafy vegetables such as broccoli, kale, swiss chard, collards and spinach are packed with nutrition.
  • Enjoy nuts and seeds daily – You can use nuts and seeds in your smoothies, as a trail mix, on top of salads, and make nut milks.
  • Drink plenty of water
  • Drink fresh pressed vegetable and fruit juices – one of the easiest ways to get your daily supply of whole-food nutrients into your body is through fresh juices.
  • Avoid dairy products or at least keep it to a minimum – Conventional dairy contains hormones (mostly estrogen) which, as stated above can have a negative impact on testosterone levels. You can replace milk with nutrient and protein-rich nut milks.

By incorporating these tips into your daily diet, you will begin to have more energy and will create a stronger immune system, as well as promote healthy fertility. For some ideas on what to eat, recipes, and smoothie ideas, check out the 21-Day Fertility Diet Challenge.

References

  • “The Disappearing Male” – A Pinch of Science, a Pound of Speculation. (n.d.). Retrieved from https://sciencebasedmedicine.org/the-disappearing-male-a-pinch-of-science-a-pound-of-speculation/
  • Kumar, N., & Singh, A. K. (2015). Trends of male factor infertility, an important cause of infertility: A review of literature. Journal of human reproductive sciences, 8(4), 191-6. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4691969/
  • L. Simon, I. Proutski, M. Stevenson, D. Jennings, J. McManus, D. Lutton, S.E.M. Lewis. Sperm DNA damage has a negative association with live-birth rates after IVF. Reproductive BioMedicine Online, 2012; DOI: 10.1016/j.rbmo.2012.09.019. Retrieved from https://www.rbmojournal.com/article/S1472-6483(12)00590-1/fulltext
  • Banihani S. A. (2017). Vitamin B12 and Semen Quality. Biomolecules, 7(2), 42. doi:10.3390/biom7020042. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5485731/
  • Wong WY, Merkus HM, Thomas CM, Menkveld R, Zielhuis GA, Steegers-Theunissen RP. (2002, March). Effects of folic acid and zinc sulfate on male factor subfertility: a double-blind, randomized, placebo-controlled trial. Fertility and Sterility; 77(3):491-8. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/11872201
  • Lenzi, A., Lombardo, F., Sgrò, P., Salacone, P., Caponecchia, L., Dondero, F., & Gandini, L. (2003). Use of carnitine therapy in selected cases of male factor infertility: A double-blind crossover trial. Fertility and Sterility, 79(2), 292-300. doi:10.1016/s0015-0282(02)04679-4 Retrieved from: https://www.fertstert.org/article/S0015-0282(02)04679-4/fulltext
  • Johansen, L., & Bohmer, T. (1979). Motility Related to the Presence of Carnitine/Acetyl-Carnitine in Human Spermatozoa. International Journal of Andrology, 2(1-6), 202-210. doi:10.1111/j.1365-2605.1979.tb00053.x Retrieved from: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2605.1979.tb00053.x
  • Balercia, G., Mancini, A., Paggi, P., Tiano, L., Pontecorvi, A., et al. (21 May 2009). Coenzyme Q10 and male infertility. J Endocrinol Invest (2009) 32: 626. https://doi.org/10.1007/BF03346521. Retrieved from https://link.springer.com/article/10.1007/BF03346521

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About the Author

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Hethir Rodriguez - Certified Herbalist and Nutritionist

Hethir Rodriguez is the Founder and President of Natural Fertility Info.com. She has been a Certified Herbalist for over 19 years, holds a Bachelors degree (BS) in Nutrition Sciences. Since founding Natural Fertility Info.com in 2007, Hethir has written and co-authored over 1200+ articles on Fertility; and her research, articles, and guides have been read by over 40,000,000 people. Hethir has dedicated her life to empowering women with to take control of their health with natural therapies.

5 Steps To Improve Your Fertility Naturally

  • Learn the 5 different areas to focus on for optimal fertility health
  • Learn how to support hormonal health with herbs and essential oils
  • Tips on transitioning to a whole food fertility diet.
  • Self-care therapies to support your reproductive health

@NaturalFertilityInfo

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Mar 24

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

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Mar 24

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🚩The good news is that each of these red flags can be fixed through lifestyle upgrades and natural therapies! 

Type ‘STEPS’ in the comments below if you want to learn which steps are most important for fertility and hormone health. Let’s turn those red flags green. 💚

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Mar 23

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🌱Learn how to balance your HORMONES naturally 👇

Here are 3 practical and affect ways to support your hormonal health.

One of the keys to see the best results is to stay consistent and learn as much about your body as you can.

1️⃣ Use liver supporting herbs

Herbs such as milk thistle have been shown to help the liver in it's natural ability to get rid of toxins and chemicals in the body.

This can make a big difference when it comes to hormone balance.

2️⃣ Do the Fertility Cleanse 1-2x per year

Support the body in it’s natural ability to get rid of excess hormones by doing a fertility cleanse.

3️⃣ Stop using skin care and cleaning products that contain hormone mimicking chemicals

Xenohormones mimic estrogen in the body and can cause imbalance.

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇

#hormonehealth #hormonalhealth #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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Mar 23

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Should men do a Fertility Cleanse as well? 💪

A common misconception when it comes to fertility is that if there is an issue it is most likely going to be with the woman. 

This is simply not true. 

Statically fertility issues impact men just as often as women and lifestyle factors can make a big difference. 

The Male Fertility Cleanse Kit helps to support men to cleanse and detox excess hormones, toxins, increase circulation and promote hormone balance. 

👇 Drop MEN in the comments below & I will send you my Male Fertility Checklist with all the details on which herbs, supplements and foods to focus on in addition to cleansing 👇

#malefertilty #naturalfertility #gettingpregnant #fertilitytips

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Mar 22

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

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Mar 22

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

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Mar 22

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☕Reproductive Support Tea contains herbs that support, tone, and nourish the female reproductive system while supporting hormone balance.
It’s a soothing and effective fertility tea that provides just the right mixture of beneficial fertility herbs designed to help:

1️⃣ Nourish the uterus*
2️⃣ Support fallopian tube health.*
3️⃣ Help maintain normal ovarian function.*
4️⃣ Encourage normal uterine health.*
5️⃣ Support hormonal balance.

This tea is one of two teas in our Fertility Cleanse Kit. 

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇 

What tea are you drinking today??

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Mar 21

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

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Mar 21

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing

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Mar 20

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🥚 In the past, a common belief was that the only factor which determines ovarian and egg health was age. 

Based on new studies, we now know that this may not be true. 🤯

There are many factors that can have an impact on the health of the ovaries and eggs including environmental factors, hormones in the diet, and stress, just to name a few.

In addition, having healthy fertility is based on many additional aspects to consider, including:
➡️ Proper circulation
➡️ A healthy fertility cycle
➡️ Balanced hormones
➡️ Healthy eggs

Egg health is one of the cornerstones of healthy fertility. 

The health of your eggs (ova) can affect whether or not fertilization and implantation will occur as well as the viability of a pregnancy.

During the cycle of an egg’s journey towards ovulation, there is a window of opportunity, a period of time, when certain factors can affect the health of the eggs that are preparing for ovulation. ⏳

This journey takes about 90 days. 

The steps you take today will impact the health of your eggs 3 months from now. 

That is why I talk so much about taking a MINIMUM of 90 days to prepare for pregnancy or IVF/IUI. 

🙂 The good news is that there are steps you can take to help support the health of your eggs. There is too much info to put into this tiny caption but….

Type EGG if you would like me to send you my Egg Health Checklist that takes you through all of the steps to take.👇👇

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Mar 20

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5 Steps you can take to help support your fertility naturally…. 👇

1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

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Mar 19

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

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Mar 19

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What does the Fertility Cleanse Kit include and how to use the kit. 

A common misconception when it comes to fertility is that if there is an issue it is most likely going to be with the woman. 

This is simply not true. 

Statically fertility issues impact men just as often as women and lifestyle factors can make a big difference. 

The Male Fertility Cleanse Kit helps to support men to cleanse and detox excess hormones, toxins, increase circulation and promote hormone balance. 

👇 Drop MEN in the comments below & I will send you my Male Fertility Checklist with all the details on which herbs, supplements and foods to focus on in addition to cleansing 👇

#malefertilty #naturalfertility #gettingpregnant #fertilitytips

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Mar 18

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Is it okay to start a kit and the Fertility Cleanse at the same time?

Do you have natural fertility questions? Type them below. We are happy to help!

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Mar 18

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📈 Fertility charting will help you to better understand your current hormonal state, when or if you are ovulating and other information about your cycle that will help to bring clarity to your fertility path.

Some things you will be able to see on a fertility chart….📈

🌸Thyroid function
🌸Estrogen dominance/deficiency
🌸When and if you are ovulating
🌸Progesterone state
🌸Length of follicular phase
🌸Length of luteal phase
🌸Pregnancy

👇To begin learning how to fertility chart, type CHART into the comments below and I will share a link to my getting started to fertility charting guide. 👇 

#fertility #fertilitycharting #fertilitytips #fertilitycoach #naturalfertility

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Mar 17

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The Fertility Cleanse kit is one of the best ways to prepare for conception. 

It's the first step we suggest for most couples when they start trying to get pregnant. 

With over 680 five star reviews, the Fertility Cleanse Kit is by far a customer favorite. 

You can find the Fertility Cleanse Kit on our website. Link in the bio... @naturalfertilityinfo

Want to learn more? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪

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Mar 17

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🌱 Using a greens powder such as FertiliGreens daily can be an easy way to get more greens in your diet….. But if you are new to green powders the taste may catch you by surprise.

💚I do think FeriliGreens is some of the best tasting greens powder out there, but here are to some tips to make taking your daily dose tastier… especially if you are new to taking the :

✅ Mix FertiliGreens into your fertility smoothie
✅ Mix with 8 oz of water and add a little juice for taste
✅ Mix with water and some chocolate stevia drops
✅ Mix with water and some cocoa powder and vanilla stevia drops

Do you take a greens powder daily? What is your go-to method.

I personally take mine mixed in water + all my powdered and liquid supplements mixed with some cocoa powder and chocolate stevia drops 😋

👇 If you would like to learn more about foods and nutrition shortcuts specifically for fertility start a 21 Day Fertility Diet Challenge. Type FOOD in the comments below and I will send you the link 👇

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Mar 16

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🧘🏽‍♀️ Rose Fertility Meditation.... Take 2 minutes to unwind and support your fertility with this gentle meditation.

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Mar 16

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Your journey towards motherhood is unique, but you don't have to go it alone 

🤍 Surround yourself with positive and uplifting people who believe in you and your dreams 💫 

#fertilitycommunity #supportsystem #inspiration

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Mar 15

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing
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