Here’s where we start with our clients:
Eggs require a steady supply of nutrients and energy to mature properly. If your blood sugar is on a rollercoaster or you’re running on caffeine and willpower, your eggs aren’t getting what they need.
What we recommend:
• Eat within an hour of waking
• Include protein, fat, and carbs at every meal
• Prioritize real food sources of magnesium, zinc, selenium, potassium, and vitamin A
• Try adding in mineral-rich foods like grass-fed beef, oysters, beets, bone broth, squash, coconut water, and leafy greens
Bonus: eat big meals! Bigger, dense, meals keep you full longer and maintain stable blood sugar levels. Eating small, snacky meals will put you on a blood sugar roller coaster.
Your eggs are the most mitochondria-rich cells in your body. These tiny energy centers fuel every stage of follicle growth, ovulation, and early embryo development.
Mitochondria love:
• Morning sunlight in your eyes (this tells them to get their engines going)
• Walking, stretching, and light movement daily
• B vitamins (especially B1, B2, B3, and B12)
• Avoid artificial blue light at night (use blue blockers and/or minimize screens)
• Deep, consistent sleep
One of the most impactful things you can do is slow down. Rest is reproductive. Energy conservation is a strategy, not a weakness.
Your body will not prioritize reproduction when it’s in survival mode. This is why we always look at the nervous system when egg quality is low or inconsistent.
Ways to create safety:
• Eat enough — under-eating is a huge source of stress
• Build in slow, nourishing moments throughout your day
• Breathwork, nature, or nervous system tools you actually enjoy (do whatever makes you feel happy and cozy not another thing you can check off your list)
• Stop rushing from one protocol to the next and allow your body time to respond
We see better ovulation, more consistent cycles, and improved luteal phases simply from helping clients come out of fight-or-flight and back into regulation.
We say it all the time, but it’s worth repeating.
Your hormones — and your eggs — cannot function without minerals. They are the foundation.
Minerals we focus on for egg quality:
• Magnesium for energy production and stress support
• Potassium for blood sugar balance and cellular hydration
• Zinc for hormone production, egg development, and DNA integrity
• Selenium for thyroid and antioxidant protection
• Sodium to support adrenal signaling and mitochondrial function
We use HTMA testing to guide this so we’re not just guessing.
This is one of the most important mindset shifts we teach.
When you understand the why behind your body’s patterns, it’s easier to give yourself grace. You’re not broken. You’re responding to your environment. And your body wants to work with you.
That’s why we created our Nurture Your Fertility program — to help you uncover what your body needs, interpret your labs, and support your fertility with strategy and softness.
You deserve a plan that works with your body, not against it.
Here are some other great resources about egg health:
If this series spoke to you and you’re ready to support your egg health more intentionally, we’d love to walk that path with you. Learn more and apply here.
