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Coming off birth control can feel exciting, confusing, and honestly… a little overwhelming. Whether you're actively trying to conceive, planning for a baby in the next year, or just starting to think about fertility a few years down the road, what you do after birth control matters more than most women are ever told. Fertility doesn't start when you get a positive pregnancy test — it starts months (and often years) before conception. In this episode of The Fertility Dietitian Podcast, I'm breaking down exactly how birth control impacts your nutrient status, hormones, and overall fertility — and more importantly, what to do about it. We'll talk about the key nutrients depleted by hormonal birth control, why egg quality takes time to improve, and how to intentionally support your body so fertility isn't an afterthought, but a foundation. "Birth control doesn't just pause ovulation. It changes how your body absorbs and uses nutrients." - Brooke Boskovich. In This Episode, You'll Learn: How birth control impacts nutrient absorption, gut health, and detox pathways Why fertility and egg quality depend on nutrient status before conception The most important nutrients to replete after coming off birth control The difference between folate and folic acid — and why it matters for egg quality How inflammation, stress, and poor digestion can block fertility progress Simple, foundational steps to support hormones, ovulation, and cycle regularity Why preconception nutrition matters even if pregnancy is years away Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

Estrogen gets a bad rap in the fertility world. If you've ever been told you have "estrogen dominance," you've probably been made to feel like estrogen is the problem — something to suppress, detox, or eliminate. But here's the truth: estrogen is essential for fertility, pregnancy, and long-term health. We don't want to get rid of estrogen. We want to help her stay balanced and working with your body, not against it. In this episode of The Fertility Dietitian Podcast, we're breaking down what estrogen actually does in the body, how both high and low estrogen can interfere with fertility, and the biggest nutrition and lifestyle factors that influence estrogen metabolism. This is a short but powerful episode (15 minutes) that will completely change how you think about estrogen, hormone balance, and what actually supports healthy cycles and implantation. "Estrogen isn't the villain — she's essential. The goal isn't suppression, it's balance." - Brooke Boskovich. In This Episode, You'll Learn:  Why estrogen is a Goldilocks hormone — and why both high and low levels can impact fertility Common signs and symptoms of high estrogen vs. low estrogen How estrogen supports ovulation, implantation, cervical mucus, mood, bone health, and heart health Why "normal" estrogen labs don't always tell the full story The critical role of progesterone in balancing estrogen How gut health and the estrobolome influence estrogen recycling Why liver function matters for estrogen detox and metabolism How blood sugar, stress, over-exercising, and under-fueling disrupt estrogen balance The nutrients required for healthy estrogen metabolism Why genetics is not destiny when it comes to hormones My top three nutrition and lifestyle strategies to support estrogen balance Why blindly supplementing to "lower estrogen" can backfire When deeper testing (like the DUTCH test) is actually helpful Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

We talk a lot around here about gut health, hormones, blood sugar, inflammation, and nutrient status—all the big pillars that influence fertility. But today, we're backing things up literally to the mouth. Because here's something that still surprises a lot of couples: you cannot fully optimize fertility without paying attention to oral health. What's happening in your mouth does not stay in your mouth. Oral bacteria and gum inflammation directly impact systemic inflammation, immune function, hormone signaling, sperm quality, implantation, pregnancy outcomes, and miscarriage risk. And yes—this matters for both female and male fertility. Oral health is now considered a critical part of preconception care, not just something to think about when you're due for a dental cleaning. "Bleeding gums are common, but they are not normal—and inflammation anywhere affects fertility everywhere." - Brooke Boskovich. In This Episode, You'll Learn:  How oral bacteria enter the bloodstream and drive systemic inflammation Why gum disease is linked to longer time to conception and pregnancy complications The connection between oral health, sperm quality, and DNA integrity Signs your oral health may be impacting fertility (even subtle ones) Fertility-friendly oral hygiene habits you can start today Key nutrients that support both oral and reproductive health Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

If you haven't listened to Episode 27 on iron supplementation and fertility yet, I highly recommend starting there. In that episode, we broke down why blindly supplementing iron can actually backfire, why low iron on labs doesn't automatically mean iron deficiency, and why iron never works alone. Today's episode builds on that foundation and goes even deeper into what's really going on with iron and fertility. Here's the truth most women are never told: fertility-related iron issues are rarely about iron intake. They're about iron regulation. Transport. Binding. Inflammation. And clotting risk. Your body is actually very efficient with iron — so when labs look "low," the real question isn't how much iron are you eating? It's why isn't your body able to use the iron it already has? That's exactly what we're unpacking today. "Most iron issues in fertility aren't about intake — they're about regulation." - Brooke Boskovich. In This Episode, You'll Learn:  Why most fertility-related iron issues are regulation problems, not true iron deficiency How inflammation causes iron to get "stuck" — and why supplementing often makes this worse The critical role copper, ceruloplasmin, vitamin A, and magnesium play in iron transport Why food-based (heme) iron supports fertility better than iron supplements How excess or poorly regulated iron increases clotting risk and can impair implantation The specific lab patterns that point to functional iron deficiency vs. true deficiency Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

If you've been trying to get pregnant and ovulation feels confusing, stressful, or like a moving target every single month — this episode is for you. Ovulation is talked about constantly in the TTC world, but very rarely explained in a way that actually helps you understand what your body is doing in real time. And without that clarity, timing can quickly turn into pressure instead of empowerment. In this episode, I'm breaking down ovulation from the inside out — what healthy ovulation truly looks like, how to identify your fertile window with confidence, and why timing matters more than frequency when it comes to conception. This is your Ovulation 101 reset, so you can stop guessing and start working with your body instead of against it. "Cervical mucus isn't gross — it's one of the most powerful fertility signs you have." - Brooke Boskovich. In This Episode, You'll Learn: What ovulation actually is (and why it's a hormonal event, not just a calendar day) The signs of healthy ovulation and what they should look and feel like How cervical mucus signals your fertile window — and what's considered normal When LH strips should be darkest, and what a positive test really means How to confirm ovulation using basal body temperature and blood work The best day to try for conception (and why trying more isn't always better) How progesterone reflects egg quality and ovulation strength Why stress, under-fueling, and poor sleep quietly disrupt ovulation Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

So many women and couples come to me feeling overwhelmed, standing in the supplement aisle, wondering if this next thing will finally be the answer. Today's episode cuts straight through that noise. We're talking about the most powerful fertility tools available to you — and they don't cost a single dollar. These are foundational, science-backed strategies that regulate your hormones, calm your nervous system, and shift your body out of survival mode and into reproductive mode. If you've been doing "all the things" but still feel stuck, this episode is your reminder that fertility doesn't require more — it requires safety, rhythm, and consistency. "Sunlight is the trigger. Sleep is the repair crew." - Brooke Boskovich. In This Episode, You'll Learn: Why sunshine before screen time can dramatically improve ovulation, hormone balance, and sleep How sleep acts as your fertility repair crew (and why you can't out-supplement it) The role of gentle, consistent movement in supporting egg quality and cycle health How breathwork directly impacts cortisol, digestion, and reproductive hormones Why nervous system safety is the missing link for so many fertility journeys Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

When we talk about fertility, blood flow rarely gets the spotlight, but it should. Healthy circulation is what delivers oxygen, nutrients, antioxidants, and hormones to your ovaries, uterus, and sperm-producing tissue. When blood flow is sluggish, those essential building blocks struggle to reach where they're needed most, impacting egg quality, uterine lining development, and sperm health. The good news is that supporting circulation doesn't require extreme protocols or expensive interventions. Small, consistent shifts with food, movement, hydration, and lifestyle can make a meaningful difference. In this episode of The Fertility Dietitian Podcast, I walk you through simple, research-supported ways to nourish reproductive blood flow for both partners—because fertility is always a couple-level conversation. "Blood flow is the delivery system for oxygen, nutrients, hormones, and antioxidants—and fertility depends on all of it." - Brooke Boskovich. In This Episode, You'll Learn:  Why blood flow is foundational for egg quality, uterine lining health, and sperm DNA integrity How oxidative stress and poor circulation affect both male and female fertility Fertility-supportive foods that naturally enhance nitric oxide and vascular function Why hydration and mineral balance matter for blood volume and circulation The role of movement, clothing, and heat exposure in reproductive blood flow Gentle, holistic strategies to support pelvic circulation without over-stressing the body Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

I am so excited to share another very special client story. Meghann and her husband trusted me to help uncover the barriers behind their recurrent losses, even when they were repeatedly told it was "just her age" and IVF was the only option. Today, Meghann is 26 weeks pregnant with a healthy baby boy at 41 years old—conceived naturally. I hope her story brings you hope and inspiration. "Age is a piece of the puzzle—but it's a much smaller piece than most couples are told." - Brooke Boskovich. In This Episode, You'll Learn:  How recurrent loss often stems from deeper issues—not age alone Why gut health and nutrient absorption are foundational for fertility How hair tissue mineral analysis (HTMA) reveals hidden energy and hormone barriers The overlooked thyroid patterns that were triggering Meghann's miscarriages Why early pregnancy labs (TSH, free T4, progesterone, HCG) can be game-changing How lifestyle and nutrition shifts regulated her cycles within one month The role progesterone played in sustaining her successful pregnancy Why advocating for yourself matters at every step of the journey How Meghann conceived naturally at 41 after three miscarriages—without IVF Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

Building a fertility-friendly environment doesn't require a full lifestyle overhaul or endless product research—it starts with a few strategic, high-impact swaps. In this episode, I'm walking you through the exact places to begin so you can lower endocrine-disrupting chemical (EDC) exposure and protect your egg and sperm health with confidence. We're using a simple, practical framework: what goes in your body, what goes on your body, and what goes around your body. From cookware and food storage to underwear fabrics, dish soap, water filtration, fragrances, deodorants, and indoor air quality, this episode breaks down the swaps that matter most—and the ones that aren't worth your stress. You'll walk away knowing where to start, how to choose safer products, and which daily habits help reduce toxic load while supporting healthy cycles, implantation, and better reproductive outcomes. "Protecting egg and sperm health starts with reducing the exposures you can control." - Brooke Boskovich. In This Episode, You'll Learn:  How everyday EDCs (BPA, BPS, phthalates, PFAS, parabens) impact ovarian function, sperm health, implantation, and IVF outcomes The cookware materials that protect fertility—and why nonstick pans are a hidden exposure source How plastic food storage and heating increase BPA migration (and what to use instead) The most important water-filtering steps for reducing PFAS and chlorine exposure Why thermal paper receipts are a major source of BPA/BPS absorption The safest swaps for laundry detergent, dish soap, and home cleaning products How fragrance in personal care products disrupts hormones Which fabrics positively or negatively affect reproductive health The safest sunscreen, lotion, and deodorant choices for preconception How candles, air fresheners, and indoor dust influence hormone health The simple home-air improvements that immediately lower toxic burden Practical, budget-friendly ways to start swapping without overwhelm Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

Today we're unpacking a buzzy wellness trend: cold plunging. You've probably seen the hype—ice baths, breathwork, big promises. But when it comes to female fertility, the picture is more nuanced. Cold plunging is not the superpower habit it's marketed to be, especially if you're trying to conceive. Timing and context matter. And once we factor in menstrual cycle physiology, the story changes even more. Male fertility is a different conversation, with clearer potential benefits around temperature management for sperm. In this episode, we walk through physiology, fertility-specific research, and the real-world considerations to help you decide what's right for you. "Your luteal phase runs warmer for a reason—fighting that natural heat with a cold plunge works against your biology." - Brooke Boskovich. In This Episode, You'll Learn:  Why cold plunging is not a fertility booster for women trying to conceive How a woman's core body temperature shifts across the menstrual cycle Why the luteal phase is especially vulnerable to cold-induced stress How cold exposure affects stress hormones, cortisol, and norepinephrine When (and if) women can safely use cold exposure without disrupting ovulation Signs you should avoid cold plunging altogether Why targeted cooling—not whole-body plunges—may support male fertility Lifestyle factors that increase scrotal heat and impair sperm parameters How to think about metabolic and mitochondrial claims around cold exposure What to choose instead if you love the mental health benefits of cold Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

Fibermaxxing is one of the biggest wellness trends on social media right now. In this episode, I share what fibermaxxing is, what the benefits are, and how to put it into practice in your life to help you on your fertility journey. Listen in to learn the relationship between your gut and your body's overall health. Find out about the different kinds of fibers and why variety matters. "A balanced gut helps regulate inflammation and hormone detoxification, which are key for conception and a healthy pregnancy." - Brooke Boskovich. In This Episode, You'll Learn:  What fibermaxxing actually is — and how to do it right How your gut microbiome impacts hormones, fertility, and even your future baby's health Why gut health influences inflammation, estrogen metabolism, and implantation success The three key types of fiber (soluble, insoluble, and resistant starch) and how each supports fertility How to increase fiber intake without bloating or discomfort The link between gut health and mood, stress, and immune balance Practical ways to support your gut through diverse plant foods, hydration, and mindful eating The truth behind how short-chain fatty acids from fiber benefit egg and sperm quality Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

We talk about women's preconception care all the time — but sperm health plays an equally important role in fertility, pregnancy outcomes, and the lifelong health of your baby. In this episode, Brooke shares how male preconception care influences conception success, miscarriage risk, and even your child's long-term well-being. You'll learn what impacts sperm DNA, why sperm counts are declining, and the simple, science-backed ways to improve sperm health naturally. "Sperm health isn't just about getting pregnant — it shapes the health of your future baby for a lifetime." - Brooke Boskovich. In This Episode, You'll Learn: Why sperm health is just as important as egg quality for fertility and healthy pregnancy outcomes How sperm carries epigenetic information that influences your baby's metabolism and long-term health The global 50% decline in sperm counts since the 1970s and what it means for men's health The role of oxidative stress and DNA fragmentation in poor sperm quality and miscarriage risk How smoking, alcohol, stress, poor diet, and toxin exposure damage sperm DNA Why obesity and nutrient deficiencies alter sperm DNA methylation and fertility potential The optimal semen parameters to look for (count, motility, morphology, DNA fragmentation) — and why most labs use outdated ranges How long it takes to see results — sperm regenerates every 74 days Simple nutrition and lifestyle strategies to boost sperm health: Eat fatty fish for omega-3s Prioritize sleep and strength training Get more vitamin C, zinc, and selenium Avoid hot tubs, saunas, and tight clothing Ditch plastics and synthetic fragrances How a personalized preconception supplement plan can fill nutrient gaps and reduce oxidative stress Why male preconception care is essential for faster conception, lower miscarriage risk, and your baby's lifelong health Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

Welcome back to Season Two of The Fertility Dietitian Podcast! In this episode, we're breaking down how to improve egg quality naturally — using evidence-based nutrition, lifestyle habits, and key supplements to support your fertility health. You'll learn how your mitochondria, oxidative stress, and immune system directly impact egg quality and reproductive longevity, and what you can start doing today to strengthen your fertility foundation. If you've been told that you *can't* change your egg quality — this episode will show you why that's outdated, and how real science says otherwise. "When mitochondrial outputs drop, eggs struggle with spindle formation, chromosomal segregation, and early embryo development." - Brooke Boskovich   In This Episode, You'll Learn: How mitochondrial health drives egg quality and fertility potential Why oxidative stress can damage eggs — and how to lower it The link between the immune system and ovarian health Nutrition and lifestyle changes that boost fertility The most effective egg-quality supplements (CoQ10, melatonin, NAC, inositol) How sleep, exercise, and stress balance improve reproductive health   Supplements Mentioned: CoQ10 (Ubiquinol form) Myo-Inositol Melatonin NAC (N-acetyl cysteine) Omega-3 fatty acids Polyphenol-rich foods: berries, pomegranate, olive oil, cocoa, herbs, green tea   Connect & Learn More: Subscribe on Apple Podcasts: apple.co/4faTvVq Support the show: Please leave me a comment or a review wherever you listen to this podcast  Learn more about this episode: thefertilitydietitian.health Contact me: [email protected] Check out my Digital Store: thefertilitydietitian.health/shop Facebook: facebook.com/BrookeTheFertilityDietitian Instagram: instagram.com/the.fertility.dietitian YouTube: youtube.com/@TheFertilityDietitianPodcast

Protein is one of the most overlooked and misunderstood macronutrients in the fertility world. In this episode, I explain the common protein mistake that is silently sabotaging your fertility. Listen in to learn the science behind protein, the best sources for protein, and how to increase your protein intake. Show Notes: How can protein intake affect fertility What does the body do when it senses undernourishment How are progesterone levels altered by protein What is the science behind protein How does protein help with hormones What are the best sources of protein How much protein do you need Ways to get protein if you eat plant-based How to increase protein intake "Most of the women I work with are significantly under-eating protein." - Brooke Boskovich. SUBSCRIBE TO THE FERTILITY DIETITIAN ON iTUNES/APPLE PODCASTS: apple.co/4faTvVq SUPPORT THE SHOW: Please leave us a review wherever you listen to podcasts.  LEARN MORE ABOUT THIS EPISODE: thefertilitydietitian.health GET MY FREE FERTILITY MEAL PLAN: brookeboskovich.com/podcast CONTACT:  [email protected] DIGITAL STORE: thefertilitydietitian.health/shop FACEBOOK: facebook.com/BrookeTheFertilityDietitian INSTAGRAM: instagram.com/the.fertility.dietitian YOUTUBE:  youtube.com/@TheFertilityDietitianPodcast  

Christina and her husband had been trying to get pregnant for about three years before we met. Christina shares her experience in the Master Your Fertility Program and how adding to your support team can benefit the ultimate outcome of having a healthy baby. Listen to this episode to learn how nutrition and lifestyle changes helped Christina with her chronic headaches, increase her body temperature, and finally take home a healthy baby boy. "Everything happens for a reason because it led me to Brooke." - Christina. SUBSCRIBE TO THE FERTILITY DIETITIAN ON iTUNES/APPLE PODCASTS: https://apple.co/4faTvVq SUPPORT THE SHOW: Please leave us a review wherever you listen to podcasts.  LEARN MORE ABOUT THIS EPISODE: https://www.thefertilitydietitian.health GET MY FREE FERTILITY MEAL PLAN: https://brookeboskovich.com/podcast ——————————— CONNECT WITH US! ——————————— CONTACT:  [email protected] DIGITAL STORE: https://www.thefertilitydietitian.health/shop FACEBOOK: https://www.facebook.com/BrookeTheFertilityDietitian INSTAGRAM: https://www.instagram.com/the.fertility.dietitian YOUTUBE:  https://youtube.com/@TheFertilityDietitianPodcast