The foods you eat don’t just fuel your body—they send signals to your genes, influencing hormonal balance, egg quality, and even the long-term health of your future children. Research in epigenetics shows that nutrient-rich diets can positively impact fertility and fetal development by optimizing gene expression and reducing the risk of chronic disease in offspring. This is why traditional cultures prioritized nutrient-dense fertility diets long before science caught up!

Such as:

✔ Nose-to-Tail Eating – Modern diets often focus on lean muscle meats, but traditional cultures knew better—they ate the whole animal for a reason. Organ meats like liver, heart, and bone marrow are absolute powerhouses of fertility-supporting nutrients like vitamin A, B12, folate, and iron. If you're feeling squeamish about liver, start small—hide it in ground beef, mix it into chili, or try desiccated liver capsules. Your hormones will thank you.

✔ Raw, Farm-Fresh Dairy & Eggs – If you tolerate dairy, raw, grass-fed milk and eggs can be incredibly nutrient-dense additions to your diet, packed with choline, vitamin K2, and healthy fats. Of course, sourcing matters—this isn’t about grabbing just any raw milk from the gas station cooler (please don’t do that). But when sourced well, these foods can be fertility gold. If raw isn’t your thing, look for low-temp pasteurized, non-homogenized dairy instead.

✔ Fats That Fuel Fertility – Let’s clear something up: cholesterol is not the enemy. In fact, it's the backbone of all your reproductive hormones. Fertility thrives on:

• Pasture-raised butter & ghee – Bonus points if it’s deep yellow (hello, extra vitamins!).

• Egg yolks – Nature’s perfect multivitamin, packed with choline for fetal development.

• Fatty fish (wild-caught salmon, sardines, anchovies) – Omega-3s are non-negotiable for hormone balance.

• Grass-fed beef tallow & pastured pork lard – Traditional fats that support healthy cell function and hormone production.

✔ Nutrient-Dense, Whole Foods – Fertility isn’t just about eating enough—it’s about eating the right things. Some standouts:

• Shellfish (especially oysters & mussels) – High in zinc, iodine, and omega-3s. Zinc is crucial for ovulation and egg quality.

• Bone Broth & Collagen – Your gut absorbs nutrients better when it's healthy, and these help seal up any gut permeability issues.

• Fermented Foods (Sauerkraut, Kimchi, Raw Yogurt, Kefir) – A healthy gut microbiome = better hormone regulation.

• Cruciferous Vegetables (Broccoli, Cabbage, Brussels Sprouts) – Help your liver clear out excess estrogen.

✔ Balanced Macronutrients – Blood sugar swings are hormonal chaos fuel. Prioritize protein, healthy fats, and slow-burning carbs (think root veggies, properly prepared grains, and soaked legumes) to keep blood sugar steady and support steady ovulation.

✔ Vegetarian & Vegan Considerations – I’ve been there—I used to be deep in the raw vegan world, catering and all. I get the appeal, but I’ve also seen the long-term nutrient depletion that can come with strict veganism. Vegetarian diets can work with careful supplementation, but key nutrients like B12, choline, iron, and omega-3s can be tough to get in plant-based diets. Prioritize eggs, dairy (if tolerated), fermented foods, and strategic supplementation if you're plant-based.