PDF Summary:Real Food for Fertility, by Lily Nichols and Lisa Hendrickson-Jack

In the modern world, many factors can negatively impact fertility and reproductive health. Real Food for Fertility by Lily Nichols and Lisa Hendrickson-Jack explores nutrition and lifestyle choices to boost fertility naturally. The authors delve into how macronutrients, micronutrients, and specific foods impact ovulation, egg and sperm quality, hormonal balance, and overall reproductive system health.

Beyond nutrition, the book discusses reducing exposure to environmental toxins, mindful eating habits, exercise, stress management, and fertility awareness methods. Together, these insights provide a comprehensive guide to supporting fertility through natural, sustainable practices.

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The impact of encountering toxins goes beyond just influencing reproductive well-being. During the prenatal and breastfeeding periods, infants can be exposed to harmful substances such as lead and mercury, which can cross the placental barrier and also be present in breast milk. Implementing measures that reduce contact with harmful substances is beneficial for your health and the health of your future children before conception, as part of a comprehensive strategy.

Contact with BPA and even plastics marketed without BPA can negatively impact the health of egg and sperm cells.

Bisphenol-A, commonly referred to as BPA, can be found in numerous everyday items such as plastics used for storing food, water bottles, metal containers, electronic devices, and toys for children. Nichols highlights that products advertised without BPA, but using alternative chemicals, similarly present a spectrum of toxic concerns comparable to those linked with BPA. She recommends avoiding all forms of plastic, including those not containing BPA.

She also elaborates on how the likelihood of BPA contaminating our meals and drinks increases significantly when plastics are subjected to high heat, such as when reheating meals in plastic containers using a microwave. She emphasizes the dangers of BPA and similar substances that can disrupt the balance of essential hormones, leading to diminished sperm and egg quality, and are connected to various reproductive problems including PCOS, endometriosis, infertility, premature menopause, and a higher rate of miscarriages.

Minimizing contact with phthalates present in plastics and products for personal care is essential.

Phthalates, which are chemicals that increase the flexibility, transparency, and durability of plastics, are found in a wide range of items including PVC plastics, vinyl flooring, shower curtains, sealants, lubricants, and a variety of consumer products that are packaged in soft plastic. Personal care products often contain phthalates to enhance their scent and prolong their durability. Women's exposure is heightened due to their increased use of personal care items and cosmetics.

These substances disrupt the body's inherent ability to manage blood sugar levels, which is associated with numerous reproductive health complications including reduced sperm and egg quality, an increased risk of conditions such as endometriosis, polycystic ovary syndrome, infertility, early onset menopause, uterine fibroids, and a higher incidence of miscarriages. Individuals can absorb phthalates through inhalation, especially if these compounds are present in the air, by skin contact with products that include them, or by eating food that has come into contact with materials containing phthalates during its preparation or cooking process.

Parabens may disrupt hormonal balance and adversely impact reproductive health.

Parabens are commonly found in personal care items such as makeup, lotions, shampoos, and deodorants, acting as preservatives to inhibit bacterial development and mold, thereby prolonging the products' usability. Nichols highlights the potential of parabens to mimic the actions of estrogen within the body and points out their propensity for skin absorption, transference through the placental barrier, and presence in breast milk.

Research has shown a connection between higher levels of parabens in urine and a decrease in ovarian reserves, shorter menstrual cycles, and a heightened risk of infertility. Research has also shown that exposure to parabens can lead to negative outcomes during pregnancy, such as premature delivery and restricted growth in newborns, along with higher levels of estrogen and thyroid hormones in expectant mothers.

The impact of pollutants present in food and water on the vitality and reproductive potential of eggs and sperm.

A range of chemical substances are employed to safeguard cultivated plants from insects, weeds, and various plant ailments, ensuring their growth and preservation. Numerous scientific bodies categorize materials like pesticides, which are employed to eliminate insects, fungi, weeds, and rodents, as possible agents that can interfere with hormonal balance. Numerous health authorities maintain that the quantities of pesticide remnants present in our food are innocuous, yet studies have linked these substances to a range of health issues, including reproductive challenges and an increased risk of early birth and lower birth weights in newborns.

Nichols advocates for a diet that includes fruits and vegetables that are either certified organic or pesticide-free, and she encourages the consumption of foods sourced locally or from within the country, with a strong recommendation to avoid genetically modified organisms as a means to reduce pesticide exposure. A diet should ideally consist of a wide variety of organic fruits and vegetables, with particular emphasis on those recognized by the Environmental Working Group for being part of the "Clean 15," known for their minimal pesticide contamination.

Understanding the dangers linked to glyphosate is crucial, and choosing organic alternatives is advisable when possible.

Glyphosate, a prevalent ingredient in many food products, is chiefly used in the herbicide Roundup® and is applied to desiccate crops, especially in the production of wheat that is not grown organically. Nichols points out that farming practices which allow for the extensive application of Roundup® result in maize, soybeans, and rapeseed containing elevated concentrations of glyphosate residues.

She recommends choosing foods cultivated without artificial substances to minimize the accumulation of pesticides within the body, emphasizing that organic items adhere to strict regulations that prohibit certain pesticides, such as glyphosate, and studies have repeatedly demonstrated that people who mainly eat organic have fewer pesticide residues in their bodies than those who do not. She emphasizes the potential for glyphosate to interfere with the absorption of vital minerals such as calcium, iron, magnesium, copper, selenium, and zinc, which could affect the liver's detoxification functions and change the composition of gut bacteria.

Minimizing exposure to substances present in everyday household items and non-stick cookware.

Many non-stick cooking products contain perfluorinated chemicals, substances that are recognized for their ability to interfere with the endocrine system. Chemical producers have launched numerous new perfluorinated compounds, such as GenX, claiming that these substitutes pose lower risks. In fact, Nichols contends that the safety of these alternatives has not been sufficiently studied, and they may present comparable threats to reproductive health. PFCs are particularly hazardous as they accumulate in the body and can take years to be eliminated, posing a significant threat, especially to pre-menopausal women; studies indicate that for every rise of 1 nanogram/milliliter of these substances in our circulatory system, there is an associated 12% increase in the likelihood of experiencing early menopause.

Elevated levels of PFCs are associated with an increased risk of miscarriage. Many PFCs interfere with the equilibrium of hormones and increase the risk of conditions like endometriosis and polycystic ovary syndrome. Nichols stresses the significance of making informed choices when purchasing "non-stick" products, recommending cookware made from materials such as cast iron, stainless steel, and carbon steel, in addition to those crafted from silica or earthenware. She also advises avoiding treatments designed to repel stains or water, often used on new carpets, furniture, and vehicle interiors, and to be wary of any products that include ingredients with "fluoro" in their composition.

The presence of harmful metals like mercury, lead, cadmium, aluminum, and arsenic can pose substantial risks to health.

The accumulation of metals such as mercury, lead, cadmium, aluminum, and arsenic in the body is widely acknowledged to have a negative effect on both fertility and overall health. Exposure to even trace amounts of heavy metals over an extended period may cause hormonal imbalances, possibly resulting in thyroid dysfunction or changes in estrogen and testosterone levels, and may also diminish the health and function of sperm and eggs. Nichols discusses the way certain heavy metals such as cadmium, lead, and mercury play a role in the onset of metabolic syndrome, which is marked by insulin resistance, increased levels of blood lipids, and a reduced metabolic rate.

She outlines different strategies to reduce the intake of these metals that can infiltrate our bodies via the food we consume, the water we drink, the air we inhale, and the personal care products we apply. Lily Nichols advises a reevaluation of the conventional guidance that cautions against consuming certain fish such as tuna and swordfish, highlighting that a varied intake of fish and seaweed can supply crucial minerals like selenium, which may mitigate the possible negative effects of mercury. Despite their meticulous attempts to steer clear of certain foods, many people frequently fail to recognize alternative ways they might encounter them in their everyday activities. Lily Nichols offers numerous methods to boost your body's detoxification capabilities and suggests reducing the intake of these metals.

Strategies that enhance the health of menstrual and reproductive functions.

The authors emphasize that the condition of an individual's menstrual cycle serves as a key sign of overall health and is essential for successful conception. To boost the chances of a successful pregnancy, it's crucial to focus on making intentional lifestyle changes that support a healthy menstrual cycle rather than solely on the act of conceiving.

Adopting dietary habits that support reproductive health and meet your body's physical needs.

Nichols emphasizes the importance of listening to your body's cues for hunger and fullness, especially when adjusting to new eating patterns. She explains that by eating with awareness, people can determine the right amount of food suitable for their bodies and notice how their food choices affect their energy, focus, and mood.

She provides a technique aimed at sharpening your perception of appetite, helping you identify your current eating habits. This practice is especially helpful for individuals who tend to miss hunger cues or eat beyond fullness, as it assists in altering one's outlook and reestablishing a healthy relationship with food. She argues that strictly following a diet plan is not enough unless it is tailored to the unique responses of your body to various foods. It is your duty to determine the correct mix of major and minor nutrients that satisfy your nutritional needs.

Nutritional strategies aimed at managing insulin responsiveness and stabilizing blood sugar concentrations.

Nichols emphasizes the importance of monitoring blood sugar meticulously as a key aspect of preparing for pregnancy and suggests that this practice is beneficial for all women, regardless of their current health status. She recommends pairing carbohydrate-rich foods with protein and fat to slow down the absorption of glucose into the blood.

More specifically, since fiber and protein both slow digestion and reduce blood sugar spikes, she encourages you to eat protein-rich foods and vegetables before you eat the carbohydrates in a meal; in other words, start your meal by eating a green salad and then some of the protein from the meal and then have a small portion of any carbohydrate-containing food. She suggests beginning the day with a breakfast that includes eggs, perhaps with some vegetables, and then adding toast, or starting a meal with a salad and stew before proceeding to the rice.

Consuming meals at consistent intervals throughout the day and avoiding extended gaps without food provides several benefits.

Nichols recommends that women who are trying to become pregnant should consistently eat three balanced meals each day to keep their blood sugar levels stable. She underscores the necessity for women to consume their first meal of the day within roughly four hours of waking to prevent reliance on cortisol, the hormone that manages stress, for maintaining stable glucose concentrations in the bloodstream. To balance out the calories burned during exercise, you might need to add additional snacks to your routine.

Additionally, she recommends that women facing difficulties with fertility should steer clear of intermittent fasting, a popular strategy for maintaining health and managing weight that involves restricting eating to certain times or skipping meals entirely. She frequently recommends intermittent fasting for most people, yet she underscores the need for careful consideration by those who are trying to conceive when thinking about extended fasting intervals. Intermittent fasting has shown compelling evidence, especially in terms of stabilizing blood glucose levels and enhancing numerous aspects of metabolic health, although it often involves a reduction in calorie consumption. She emphasizes that for women who have experienced irregular menstrual cycles, the scheduling and length of intermittent fasting may lead to complications, since insufficient food intake is a significant indicator of both ovulation issues and reduced hormone levels.

Determining the optimal level of exercise that boosts fertility while not disrupting ovulation.

Nichols emphasizes the benefits of a comprehensive exercise regimen for women in their childbearing years, but warns that excessive exercise coupled with insufficient nutrition may negatively impact their fertility. Engaging in overly strenuous physical activity without adequate nutritional support can disrupt menstrual regularity, decrease hormone production, and potentially cause conditions such as hypothalamic amenorrhea or diminish the reserve of healthy eggs in the ovaries. She encourages women to find a harmonious and enjoyable way to incorporate exercise into their daily routines.

Engaging in consistent physical activity can enhance general well-being and contribute to shedding excess weight for numerous women, while also alleviating stress and elevating their mood, but for some, it may be necessary to moderate their exercise regimens to restore the consistency of their menstrual periods. She advocates for a combination of cardiovascular exercises such as walking or swimming, in addition to strength training routines. If you notice irregularities in the rhythm of your menstrual cycle, she suggests adjusting your exercise regimen, balancing your caloric intake with the energy you use, or choosing less intense exercise options to allow your body to recover and sustain consistent ovulatory cycles.

Other Perspectives

• While whole foods are generally considered beneficial for health, the direct correlation between specific foods and fertility can vary greatly among individuals, and there is no one-size-fits-all dietary approach for enhancing fertility.
• The recommendation for high protein intake may not be suitable for everyone, especially those with certain kidney conditions, and the optimal level of protein can vary based on individual health status and activity level.
• Low-carbohydrate diets may not be appropriate for all individuals seeking to improve fertility, particularly those with a history of disordered eating, as they can lead to restrictive eating patterns.
• The role of fats in hormone production is complex, and while they are essential, the type and quantity of fat consumed should be considered in the context of an individual's overall diet and health profile.
• Emphasizing animal-based foods may not align with ethical, environmental, or personal dietary preferences, and there are many plant-based sources of nutrients that can support reproductive health.
• The recommendation to consume eggs daily may not be suitable for individuals with egg allergies or sensitivities, and there are other sources of choline and nutrients that can be included in a diet.
• Liver consumption may not be advisable for everyone, especially those with conditions that require monitoring of vitamin A intake, such as certain liver diseases or during pregnancy.
• The benefits of bone broth and meats with connective tissues are not universally accepted, and some health professionals may recommend a more plant-focused diet for fertility.
• While fatty fish are a good source of Omega-3 fatty acids, concerns about sustainability and mercury contamination may lead some individuals to seek alternative sources like flaxseeds or algae-based supplements.
• The recommendation for high-quality, full-fat dairy may not be suitable for those with lactose intolerance, dairy allergies, or those following a vegan diet.
• Fermented foods, while beneficial for many, can cause issues for individuals with histamine intolerance or those who have adverse reactions to high levels of certain probiotics.
• The emphasis on fruits and vegetables is widely supported, but some individuals may have specific dietary needs that limit their intake of certain produce items.
• The role of salt and electrolytes in hormonal balance is complex, and individuals with hypertension or heart disease may need to manage their salt intake carefully.
• The impact of toxins and harmful substances on reproductive health is a concern, but the degree of risk and the effectiveness of detoxification strategies can vary.
• The advice to avoid BPA and phthalates may not be practical or affordable for all individuals, and the evidence linking these substances to reproductive harm is still evolving.
• Parabens are widely used and regulated, and while some studies suggest potential risks, the evidence is not conclusive, and not all parabens may have the same effects.
• Recommendations to avoid pesticides and glyphosate may not be feasible for everyone due to cost and availability of organic foods.
• The advice on heavy metals and non-stick cookware may be overly cautious for some, as the actual exposure and risk levels can depend on a variety of factors.
• The focus on consistent menstrual cycles as a sign of health does not account for the natural variability among women or for those with conditions like PCOS.
• The guidance on managing insulin responsiveness and blood sugar levels may not apply to individuals without insulin resistance or those with different metabolic conditions.
• The recommendation to eat at consistent intervals may conflict with some dietary approaches that have been shown to be beneficial for certain individuals, such as time-restricted eating or intermittent fasting.
• The optimal level of exercise for fertility is highly individualized, and what is excessive for one person may be perfectly adequate for another.

Understanding the full scope of reproductive health and the intricacies of the menstrual cycle.

Lisa Hendrickson-Jack contends that the menstrual cycle of a woman is an essential element of her well-being, with significance that goes beyond merely the pursuit of conception. In her study, she characterizes the menstrual cycle as a crucial sign of general health, comparable to a fifth vital sign. The characteristics and regularity of a woman's menstrual cycle can provide insights into her hormonal balance, reproductive well-being, and the adequacy of her nutritional stores.

The cycle of menstruation includes several specific phases.

Lily Nichols and Lisa Hendrickson-Jack emphasize the importance of women tracking their menstrual cycles to identify the best times for conception and to uncover any underlying health issues that may affect the length of their cycle, the nature of their cervical fluid, their basal body temperature, or other abnormalities. She provides a comprehensive examination of the different phases of the reproductive cycle, highlighting the impact of key reproductive hormones, including estrogen and progesterone, on the brain's hypothalamus, the pituitary gland, the ovaries, and the uterus.

The follicular phase plays a crucial role in the development of follicles during the menstrual cycle.

Menstruation signals the onset of the menstrual cycle, which progresses through the follicular phase and culminates as ovulation begins. The length of this phase within the cycle can differ significantly and is often prolonged. During this phase, the main process includes the development of tiny, pouch-like formations within the ovary, which hold undeveloped eggs, into fully developed follicles that encase eggs and produce estrogen as they grow. Each menstrual cycle sees just a few follicles in the ovaries reaching complete maturity out of the many that are present.

Lisa Hendrickson-Jack highlights the importance of estrogen in repairing the endometrial lining after menstruation, softening the cervix, and stimulating the production of cervical mucus. She describes how, with the rise in estrogen, specialized structures known as cervical crypts within the cervix generate a hydrogel known as cervical mucus, which transforms to identify the time of peak fertility.

Ovulation

The commencement of the follicular phase is marked by the event of ovulation, during which an egg is discharged from the ovary, indicating the shift from the follicular to the luteal phase. Ovulation generally takes place when a surge in estrogen triggers a rise in luteinizing hormone (LH). Once it has fully matured, the sac containing the egg ruptures, enabling the oocyte to move into the fallopian tubes where it has the potential to be fertilized. Lisa Hendrickson-Jack describes how an increase in estrogen triggers the pituitary gland to release luteinizing hormone, known as the LH surge, which causes the follicle to burst and release the egg, marking the start of ovulation.

Ovulation serves as a critical juncture in the fertility awareness method, delineating the stages that precede and follow this event.

The significance of progesterone levels during the luteal phase in starting and sustaining a pregnancy is paramount.

The luteal phase begins when an egg is released and ends when the next menstrual cycle starts. The duration of the luteal phase typically remains stable, offering a reliable rhythm to the menstrual cycle, despite significant fluctuations in the duration of the follicular phase. During this phase, the primary follicle evolves into the corpus luteum, subsequently leading to a heightened secretion of progesterone.

The corpus luteum is responsible for regulating the luteal phase's length, which usually spans 12 to 14 days. After fertilization occurs, the corpus luteum continues to produce progesterone during the early phase of pregnancy. If conception does not occur, the menstrual period generally begins 12 to 14 days after ovulation. A luteal phase lasting no more than 10 days is commonly associated with premenstrual spotting and can heighten the risk of difficulties with fertility, which is typically connected to reduced levels of progesterone.

Keeping track of your menstrual cycle's pattern by employing methods that increase fertility awareness.

Lisa Hendrickson-Jack advocates for the use of fertility awareness methods, which include observing one's menstrual cycle to pinpoint the time of highest fertility, serving as a means to forecast ovulation and assess overall health. She contends that the regularity of our menstrual periods should similarly fall within healthy parameters, akin to how our essential health indicators are within normal limits.

Monitoring alterations in cervical fluid to identify the peak fertility window and timing intimate encounters accordingly can increase the chances of conception.

Observing variations in cervical mucus is crucial for identifying the peak fertility window, as the existence of this mucus in the days leading up to ovulation plays a pivotal role in achieving successful fertilization. Sperm can survive up to five days supported by cervical mucus.

Hendrickson-Jack describes cervical mucus as a hydrogel substance that includes water, enzymes, and mucus molecules, all of which are essential for sustaining sperm viability. She describes how cervical mucus enhances the longevity of sperm, enabling them to survive for as long as five days prior to ovulation, and aids in their rapid transit. Additionally, it ensures that only sperm with the proper structure and motility advance, and it prepares the sperm for effective egg fertilization. At times when fertility is not optimal, the acidic nature of the vaginal environment naturally creates conditions that suppress the proliferation of detrimental bacteria.

As estrogen levels rise leading up to ovulation, cervical mucus undergoes changes in quality, with the highest estrogen levels instigating both the LH surge and the secretion of the most fertile cervical mucus, which is transparent, elastic, and has a consistency similar to that of uncooked egg whites. She recommends keeping a regular check on the changes in your cervical mucus to identify the periods of increased and decreased fertility. She advises that just because an ovulation predictor kit doesn't indicate ovulation, it doesn't definitively prove that the process hasn't occurred. To enhance the likelihood of becoming pregnant, it is advantageous to align intimate encounters with the observation of cervical secretions instead of adhering to a strict timetable.

Exploring how progesterone affects the body's ability to regulate temperature.

Observing the basal body temperature is an additional strategy used in the symptothermal method to comprehend fertility. Lisa Hendrickson-Jack explains the method of determining the exact day of ovulation through monitoring the basal body temperature, which is indicative of variations in the resting metabolic rate following the release of progesterone after ovulation. A sustained thermal shift is characterized by a consistent increase in body temperature after ovulation.

She recommends using a basal body thermometer that can accurately measure to at least one decimal place and stresses the importance of taking your temperature right after waking up every day for precise tracking. One can take body temperature measurements using the mouth, underarm, or internally in the vaginal area. She recommends delaying the activation of the thermometer for at least ten minutes to ensure the most accurate temperature reading. Various elements, such as sickness, interruptions in sleep, stress, travel, shifts in hormones, and specific medical conditions like hypothyroidism or infections, can affect your body temperature rhythms.

The cervix's location also acts as a marker for identifying times of fertility.

To improve the accuracy of pinpointing their most fertile window, especially for those who struggle with adequate cervical mucus production, Hendrickson-Jack suggests monitoring changes in the cervix's position as an additional indicator of fertility. As ovulation nears, the cervix situated in the vagina rises, becomes softer, and dilates under the influence of estrogen, which aids in the sperm's journey. Post-ovulation, the cervix undergoes transformation, becoming lower, harder, and sealed due to the influence of progesterone.

She emphasizes the importance for women to be aware of the four key aspects related to their cervix, such as its location, height, texture, and direction, and encourages detailed tracking of the daily variations in their cervix throughout their menstrual cycles, using terms that resonate with their personal experiences. She recommends a daily self-assessment to monitor the varying positions and textures of your cervix at different phases of your menstrual cycle.

Navigating fertility by employing birth control techniques that do not involve hormones.

Hendrickson-Jack champions the use of birth control techniques that do not rely on hormones, particularly those that are grounded in Fertility Awareness, because they empower women with a more profound comprehension of their menstrual patterns while maintaining the crucial natural hormonal variations that are fundamental to their health and wellness, in contrast to the artificial cycles created by contraceptive pills and other hormone-dependent birth control methods.

Non-hormonal forms of contraception

Hendrickson-Jack challenges the common belief that hormonal contraceptives are more effective than non-hormonal options, suggesting that this is not always the case. The effectiveness of a contraceptive is measured by its performance when used precisely according to guidelines and by its real-world efficacy when used commonly. The simplicity and minimal upkeep associated with hormonal birth control methods, such as the straightforwardness associated with an IUD or implant, frequently render them more reliable for regular use, even though numerous non-hormonal alternatives can be just as effective if used correctly.

Other Perspectives

• While the menstrual cycle can be an indicator of health, it is not universally recognized as a vital sign by the medical community, which traditionally includes only temperature, pulse, respiration, and blood pressure.
• Some health professionals may argue that while menstrual tracking can be insightful, it should not replace other diagnostic tools and medical evaluations for hormonal balance and reproductive health.
• The effectiveness of fertility awareness methods for contraception can vary widely and may not be suitable for all individuals, depending on their regularity of cycles, lifestyle, and ability to accurately track fertility signals.
• There is a risk of oversimplifying the complexity of the menstrual cycle and its impact on overall health by focusing predominantly on fertility and conception.
• The use of basal body temperature and cervical mucus tracking as indicators of ovulation can be influenced by various factors, making them less reliable for some women.
• Non-hormonal birth control methods, while beneficial for some, may not be the most practical or preferred choice for others due to lifestyle, personal preference, or medical reasons.
• The assertion that non-hormonal birth control methods can be as effective as hormonal methods when used correctly does not account for the potential for human error in application, which can significantly reduce their effectiveness in typical use.
• The idea that hormonal birth control creates "artificial cycles" may be challenged by those who view these methods as valid for managing various medical conditions and not merely as a means of contraception.