5 Fertility Nutrition Mistakes Diet Culture Taught You That Could Be Making It Harder to Get Pregnant [EP 70]
Diet culture has spent decades teaching women that eating less is better, fat is something to avoid, carbs are the enemy, and weight loss should always be the goal. But when you're trying to conceive, those messages can work against your body in ways you may not realize. Fertility isn't about shrinking yourself—it's about creating an environment where your body feels safe, nourished, and supported enough to reproduce.
In this episode of The Fertility Dietitian Podcast, I'm breaking down five common fertility nutrition mistakes rooted in diet culture and explaining why they may be impacting your hormones, ovulation, egg quality, and overall fertility. If you've been doing everything "right" according to traditional diet advice but still aren't getting the results you want, this episode will help you understand what your body actually needs to thrive.
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“Fertility isn’t supported by restriction. It’s supported by nourishment.”
What You’ll Learn:
Why healthy fats are essential building blocks for fertility hormones
The connection between cholesterol, hormone production, and egg quality
How nutrition habits from the last 90 days influence fertility today
Why consistency matters more than perfection for conception
The truth about carbohydrates and their role in ovulation and hormone health
How low-carb diets may negatively impact fertility in some women
Why whole-food fiber supports gut health and reproductive health better than processed fiber additives
The link between gut microbiome diversity and fertility outcomes
Common signs you may not be eating enough protein for fertility
The fertility-supportive nutrients found in high-quality protein sources
Why fertility thrives in an environment of nourishment—not restriction
“Your body isn’t trying to win a weight loss competition—it’s trying to determine whether it’s safe enough to create life.”
Foods Mentioned:
Healthy Fats
Pastured eggs
Avocados
Olive oil
Grass-fed meats
Full-fat dairy
Nuts and seeds
Salmon
Sardines
Mackerel
Fertility-Supportive Carbohydrates
Potatoes
Sweet potatoes
Fruit
Beans
Lentils
Squash
Whole grains
High-Protein Foods
Eggs
Grass-fed beef
Poultry
Seafood
Greek yogurt
Cottage cheese
Lamb
Bison
Links Mentioned:
“Your body isn’t asking for less. It’s asking for enough.”
Transcript:
If you grew up in the 90s, you probably remember the low-fat craze. Fat-free yogurt, fat-free cookies, fat-free salad dressings—we were told that fat was unhealthy and that avoiding it would make us healthier.
The truth is that fertility hormones literally require fat.
Cholesterol is the building block for estrogen, progesterone, testosterone, and cortisol. Without adequate dietary fat, your body doesn't have the raw materials needed to produce hormones efficiently.
Healthy fats also support:
Egg quality
Cell membrane health
Nutrient absorption
Brain health
Inflammation regulation
Healthy cervical mucus
A receptive uterine lining
Your eggs are tiny cells, and the quality of those cells is influenced by the quality of the fats incorporated into them.
This is one reason we focus so heavily on nutrient-dense fats inside the Master Your Fertility Program.
Think:
Pastured eggs
Avocados
Olive oil
Grass-fed meats
Full-fat dairy
Nuts and seeds
Fatty fish like salmon, sardines, and mackerel
One thing I often see on fertility labs is cholesterol that is either too low or poorly balanced. Many women are surprised when I tell them I don't love seeing total cholesterol below 160.
Low cholesterol can sometimes indicate that your body lacks the building blocks needed for optimal hormone production and egg quality.
Fertility is not the time to fear healthy fats. It's the time to embrace them.
If you'd like to learn more, listen to my episode on The Best Fats for Fertility.
Your Hormones Don't Reset Every Morning
One of the biggest lies diet culture taught us is that what you eat today only impacts today.
That's not how fertility works.
Egg development is a long process. The follicle that eventually releases an egg begins developing months before ovulation occurs. While nutrition influences fertility throughout life, we have the greatest impact during the three to four months leading up to ovulation.
The same principle applies to sperm.
Sperm development takes approximately 75 days, but the environment influencing sperm health begins much earlier.
This means your fertility isn't determined by what you ate yesterday. It's influenced by the patterns you've created over time.
Your body needs consistent nourishment—not perfection.
Not detoxes.
Not cleanses.
Not juice fasts.
Consistent nourishment.
When you chronically under-eat, skip meals, or cycle between restriction and overeating, your body receives mixed signals. It becomes more difficult to prioritize reproduction.
Fertility is one of the most energy-demanding processes your body performs. Your body wants reassurance that adequate resources are available before investing energy into reproduction.
The goal isn't eating perfectly.
The goal is creating an environment where your body feels safe and supported enough to conceive.
Carbohydrates Are Not the Enemy
This may be one of the most important fertility nutrition messages you'll hear.
Carbohydrates are not the enemy of fertility.
Poor blood sugar regulation can absolutely impact fertility. However, eliminating carbohydrates is rarely the solution.
Healthy carbohydrates support:
Thyroid function
Ovulation
Progesterone production
Gut health
Stress resilience
Metabolic health
Blood sugar balance
Very low-carbohydrate diets can increase cortisol levels in some women and may reduce active thyroid hormone conversion.
When cortisol rises, blood sugar regulation often becomes more difficult—not easier.
Chronic carbohydrate restriction can also make it harder for your body to feel safe enough to ovulate consistently.
Your ovaries need energy.
Your thyroid needs energy.
Your brain needs energy.
And your reproductive system depends on all of them.
The answer isn't fewer carbs. It's choosing better carbs and creating balanced meals.
Focus on nutrient-dense carbohydrate sources such as:
Potatoes
Sweet potatoes
Fruit
Beans
Lentils
Squash
Whole grains
These foods provide fiber, antioxidants, vitamins, minerals, and the fuel your metabolism needs to support fertility.
One of the biggest fertility breakthroughs I see is when women stop fearing carbohydrates and start using them strategically.
Fertility thrives in an environment of abundance—not deprivation.
Fiber Added to Processed Foods Is Not the Same as Whole Food Fiber
Diet culture loves shortcuts.
Food companies know consumers want more fiber, so they add isolated fibers to protein bars, cereals, keto products, and other processed foods.
Then they market those foods as healthy.
The problem is that isolated fiber doesn't provide everything your microbiome needs.
Whole foods contain fiber alongside antioxidants, polyphenols, vitamins, minerals, and plant compounds that work together to nourish the gut microbiome.
And your gut microbiome plays a significant role in fertility.
A healthy gut supports:
Estrogen metabolism
Inflammation regulation
Immune function
Nutrient absorption
Blood sugar balance
The healthiest microbiomes are typically supported by diversity—not fiber powders and additives.
Focus on whole plant foods such as:
Vegetables
Fruits
Beans
Lentils
Nuts
Seeds
Herbs
Whole grains
A great goal is to consume at least 30 different plant foods each week.
The more diversity you provide, the more diverse your microbiome becomes.
For fertility, those benefits can be substantial.
You can also aim for approximately 30 grams of fiber per day, primarily from whole food sources.
If you'd like to learn more, listen to my episode on The Role of Gut Health in Fertility.
Fertility Requires More Protein Than Most Women Are Eating
This one surprises a lot of women.
Many women trying to conceive simply aren't eating enough protein.
Others rely heavily on protein powders or plant-based sources, making it difficult to meet overall fertility nutrient needs.
Protein provides the amino acids required to build every tissue in the body—including reproductive tissues.
Animal proteins are particularly rich in fertility-supportive nutrients such as:
Choline
Vitamin B12
Heme iron
Zinc
Taurine
Creatine
Glycine
These nutrients support:
Egg quality
Ovulation
Methylation
Energy production
Healthy pregnancy development
Can someone have a healthy pregnancy while following a vegan diet?
Yes.
However, it typically requires careful planning and strategic supplementation.
Animal foods naturally provide many fertility nutrients in forms that are easier for the body to absorb and utilize.
For many fertility clients, increasing high-quality protein is one of the fastest ways to improve satiety, blood sugar balance, nutrient status, and hormone health.
Aim to include quality protein at every meal, such as:
Eggs
Grass-fed beef
Poultry
Seafood
Greek yogurt
Cottage cheese
Lamb
Bison
Protein isn't just about building muscle.
It's about providing the raw materials needed to create life.
The Bottom Line
If there's one thing I want you to take away from this episode, it's this:
Fertility is not supported by restriction.
It's supported by nourishment.
Your body isn't asking for less.
It's asking for enough.
Enough nutrients.
Enough energy.
Enough protein.
Enough healthy fats.
Enough carbohydrates.
And enough consistency.
Diet culture taught women to shrink themselves.
Fertility asks you to build yourself.
To nourish yourself.
To create an environment where your body feels safe enough to do one of the most incredible things it's capable of doing—create life.
That's exactly what we focus on inside the Master Your Fertility Program.
Because getting pregnant isn't just about timing.
It's about creating the healthiest possible environment for conception, pregnancy, and a healthy baby.