TTC Nutrition Tips from a Dietitian and Specialist in Prenatal Nutrition
Alright friends, if you know me, you might not be surprised by these tips, but, lets see what you learn!
Blood sugar management
Blood sugar management is one of the most crucial pillars for nearly everything; long term health, weight loss, muscle mass accumulation, gut health, fertility, conception, prevention, chronic disease avoidance and so much more. BUT, let’s talk about why blood sugar management is so crucial for pregnancy and conception:
Hormone balance STARTS with stable blood sugars.
Fluctuating blood sugars, spikes and crashes, cause cortisol (your stress hormone) to increase.
Stress hormones can suppress reproductive hormones and disrupt ovulation + menstrual cycle regularity.
Chronically high insulin, from poor blood sugar control, can lead to elevated androgens (your sex hormones, but I’m referencing testosterone here). We see this is conditions like PCOS
Healthy blood sugars also support healthy, regular ovulation
Ovulation requires STABLE insulin levels to keep your LH (Luetenizing hormones) and FSH ( Follicle Stimulating Hormone) within an appropriate range.
When insulin gets too high, it can trigger the ovaries to overproduce testosterone which significantly disrupts ovulation, again, seen in PCOS.
Even women without PCOS can have a higher insulin, which leads to irregular or anovulatory cycles (where you blood without the release of the egg)
Well managed blood sugars also prevent miscarriage:
Studies have shown that elevated insulin and glucose levels are linked to an increased miscarriage risk, even in non-diabetic women
Proper blood sugar control lowers inflammation and supports the development of a healthy placenta, key for early pregnancy survival.
I currently use LEVELS to manage my blood sugars, utilizing a CGM (continuous glucose monitor)
2. Optimized micronutrient stores, specifically folate, choline, zinc, and omega-3’s
Micronutrients are the building blocks for both egg and sperm production, DNA methylation, and early embryonic development.
Some key nutrients to focus on:
Folate NOT Folic Acid: This is crucial for baby’s brain and spinal formation + lowers risk for birth develops. Along with helping your body make new cells, including egg and sperm.
Choline: Works alongside folate to support brain development and a healthy placenta. Most women don’t get enough of it. An easy tip? 2 eggs/day
Zinc: Helps your body ovulate and improves sperm quality in men.
Omega-3’s: These fats are POWERFUL anti-inflammatories, supporting egg quality, and helping the uterus get ready for implantation.
My rule of thumb: if getting less than 5-7 servings of fatty fish/week, supplement with a high quality omega-3. I take both Fullwell’s Omega-3’s and Nordic Naturals ProOmega2000
So, what foods should you include:
2-3 eggs/day with the yolk, the darker the yolk, the more vitamin D is in it, fun fact. But, these are packed FULL of Choline!
Dark Leafy greens, beans, and beef liver: nature forms of folate that are bioavailable for everyone
Oysters, red meat, and pumpkin seeds: dense forms of zinc
Salmon, sardines, or high quality omega-3 (or all of the above!) loaded with Omega-3’s
Bonus points for a high quality prenatal like Fullwell, full transparency: I am an affiliate with Fullwell, however, it’s the only prenatal I will ever use!
3. A healthy gut; optimal for hormone metabolism and nutrient absorption:
Your gut does more than just break down food. It helps with vitamin and mineral absorption, hormone balance, and prepares your body to get pregnant.
If your gut health is out of wack, if you’re always bloated, constipated, suffering from diarrhea, or feeling off after eating, this can mess with your hormones and make conception more challenging.
Heres what your gut does for fertility:
Helps your body use the food for the nutrients it provides, so eggs, hormones, and baby get what you need
Clears out excess estrogens so your cycle can stay relevant and you ovulate on time
Keeps inflammation low, this helps your body recognize and accept a pregnancy.
So, what to eat:
A variety of fruits and veggies: fiber is the food that feed the GOOD bacteria in your gut so, eating a variety creates more diversity.
Fermented foods like yogurt, kefir, cottage cheese, sauerkraut, and kimchi all help build up the beneficial bacteria in your gut
Diversity in your fiber sources: yes, these come from fruits and vegetables, but they also come from beans, nuts and seeds, and whole grains, too. This keeps digestion moving and hormones balanced
Foods to avoid when conceiving:
Alcohol
Added sugars
Or an overreliance on ultra-processed foods.
Unnecessary antibiotics or NSAIDS
Skipping meals or under-fueling
BONUS: #4: MOVEMENT and why it helps your body get pregnant
You don’t need to be running marathons, but moving your body regularly makes a difference when trying to conceive.
Here’s how:
Supports hormone balance: regular movement helps your body utilize glucose and insulin better
Improved circulation: more movement = more oxygen and nutrient delivery to the ovaries and uterus, and the future placenta. These help support egg quality and a healthy lining for implantation
Reduced stress: fertility can feel stressful and stress can mess with your cycles. Even 20-minutes of walking can help to lower cortisol, your stress hormone, and balance your happy hormones, serotonin and dopamine
Improves sleep quality: better sleep = better hormones = better fertility. Simple as that!
When trying to conceive, I’m a fan of ANYTHING:
Walking daily, even just 10-30 minutes can make a difference. Especially post0meal
Strength training 2-3+x/wk which is optimal for blood sugar and hormones
Stretching, yoga, or pilates, especially during the second half of your cycle (the luteal phase). I credit reformer pilates to my diastus recti prevention during my pregnancy with AJ!
Fertility is about luck and timing, yes, but it’s also about creating the healthiest environment possible for new life to begin. By focusing on steady blood sugar, fueling your body with the right nutrients, caring for your gut, and moving with intention, your giving your body the opportunity to thrive. Of course for a healthy pregnancy, but also for a healthy postpartum.
Whether you’re just starting your journey of you’ve been trying for awhile, know that you’re not broken, you’re not behind, and you’re not alone.
Every small step matters and progress is powerful, even when it feels slow.
If you’re ready for support from someone who understands both the science and the struggle, I’m here to walk this road with you.