But First… Breakfast
Raise your hand if you skipped breakfast in order to score an extra 20 mins in bed… And then rushed out to work with one goal: stopping at Starbucks for your daily latte to go. I know, I know… We’ve all been there!
The thing is… coffee doesn’t count as breakfast.
And breakfast is a friggin important meal, more so when trying to conceive.
When you skip breakfast — especially if you’re fueling your body with caffeine and sugar instead — you send a clear message to your body: you are not safe. Your cortisol levels skyrocket and your ability to process stress — both physical and emotional — decreases.
The breakfast conversation always brings up questions about intermittent fasting.... I know intermittent fasting is the latest trend, but let's find out if it actually supports your health and your fertility!
Intermittent Fasting & Fertility
Whether you are cutting out food groups or skipping meals altogether, following a restrictive diet is sending your body the opposite message you want for fertility.
And if you’re wondering if intermittent fasting is a good move when TTC the answer is very simple: no.
I never recommend IF for fertility and here is why:
Your body has to feel SAFE to ovulate consistently
Hormones need nourishment! This includes sex hormones, thyroid hormones, hormones that support quality sleep etc….all uber important for fertility
You need ample nutrients to support your detox system
Gut health suffers without adequate food and variety of foods coming in
Bottom line, IF might be appropriate in the right situations, but rarely (if ever) is the right situation when you are TTC. And keep in mind, fertility is important for more than having babies..
There is a time and a place for weight loss and — yes — it can be done in a healthy way while supporting fertility if this is your goal but it is SUPER important to pay attention to your cycle signs and make sure you aren’t skimping on nutrients your body needs to support growing a tiny human for 10+ months.
Weight loss and fertility are always a tricky combo and I suggest you work with a dietitian specialized in fertility, so you can make sure your body is still getting all of the nutrients it needs!
Rule #1 when TTC: make your body feel safe
When your body feels safe, it’s capable of doing its magic: it can ovulate consistently and send resources that support reproduction.
Eating enough — starting from the very first meal — is crucial when it comes to hormone balance, egg quality, and healthy lining. Remember that hormones depend on nourishment, so when you aren't getting enough nutrients your body adapts by focusing on what it needs to keep you alive rather than grow a tiny human.
Eating breakfast within 1 hour of waking supports cortisol levels, sending your body the reassuring message that it's safe enough to support fertility. And choosing the right breakfast helps you reach specific vitamins, minerals and energy needs to support fertility!
What’s on the menu? Try the Fertility Friendly Breakfast Formula
Is your breakfast leaving you hungry — maybe even hangry — a couple of hours later? Do you get tired mid-morning and reach for another cup of coffee? Or have the worst sugar cravings?
What you put on your plate for breakfast is important!
Breakfast doesn’t have to be fancy or time-consuming, just aim for a balance of carbs, fat and protein ideally with 25g+ protein.
Here is a simple breakfast formula: Protein + Fat + Fiber + Fun
PROTEIN helps keep us fuller longer by stabilizing our blood sugar and giving us the building blocks for maintaining (and building) cellular health, and lean mass which we need for a healthy metabolism. Blood sugar balance is crucial for overall hormone balance too!
FAT also keeps us fuller longer, while giving us the building blocks for happy hormones, helping us absorb fat-soluble vitamins, and supporting egg quality.
FIBER also helps keep us fuller longer (see the theme!?) while maintaining a healthy gut to allow digestion and absorption of all the nutrients we are eating.
FUN: I’m a firm believer that food should be fun too! If we don’t enjoy what we are eating, we won’t stick with it. And I don’t know about you, but I get tired of the same breakfast on repeat. Sometimes just tweaking the same idea can make a big difference. For instance, try guacamole instead of plain avocado on your toast and add your favorite salsa on top of the egg! And you can always get creative with spices and herbs!
Start nourishing your body with the right food first thing in the morning and set your day up for greater energy and health!