• If you're looking for a bit of hope, head back to December 2023 and listen to Helena Gray's 10-year journey to having her baby.
• For insights on improving lifestyle habits, check out our January 8th episode
• If you want to hear from one of the leading experts in fertility, tune in to the January 18th episode with Jessica Burke, AKA the Fertility Detective, who shares many hints and tips.

A massive thank you to our listeners—we are so grateful that you're here. We love producing this podcast and hope it helps you on your fertility journey. Stay tuned for more shows in 2020 to assist you further. If you have any questions, feel free to DM me on Instagram at @fitness_fertility, where you'll also find a community of thousands of women also trying to conceive.

And don't forget to subscribe to the Fitness Fertility Podcast and tune in every Friday for interviews with fertility experts and in-depth discussions on all aspects of fitness and fertility. Please share the show—you never know who might need that extra bit of help.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

IVF is more than a procedure; it's a process, and there's much you can do to prepare and feel in control.

Here are the five key points we cover:

Coffee and Fertility: Despite common concerns, moderate coffee consumption can be part of your IVF preparation. A 2019 study in "Fertility and Sterility" found no adverse effects of coffee on IVF outcomes. Plus, it can help with medication-induced constipation.

Testicular Health: For male partners, it's important to avoid overheating the testicles. Activities like using saunas, placing laptops on the lap, and extensive cycling should be limited, as extreme heat can impact sperm quality.

Sharing Your Journey: Deciding who to tell about your fertility treatment is a personal choice. Balancing the need for support with privacy is key. Whether it's face-to-face or online communities, choose what feels right for you.

The Role of Exercise: Staying active is crucial, even when preparing for fertility treatment. Exercise should support your fertility goals, contributing to your overall health and aiding the treatment process.

Sexual Activity: Continuing to have sex is recommended until about two days before egg retrieval. Regular ejaculation is important for healthy sperm, so there's no need to abstain completely during this period.

Remember that you're not alone in this journey. Both psychological and physical preparations are essential to feel in control.

Join our community on Instagram (@fitness_fertility) for support and shared experiences.

💪 For free workouts and more resources, visit fitnessfertility.com.

🎧 Don't forget to subscribe to the Fitness Fertility Podcast for expert insights and discussions. Sharing this show might provide much-needed help to someone in your circle.

📅 Stay tuned every Friday for more on fitness and fertility, and remember, taking control of your fertility journey is possible through small, informed steps.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Focus on Whole Foods - Prioritize whole, unprocessed foods like vegetables, fruits, whole grains, and healthy proteins. These foods are more nutrient-dense and satisfying, helping to control hunger naturally.

Mindful Eating - Pay attention to what and when you eat. Slow down, savor each bite, and listen to your body's hunger and fullness cues. Eat at a table with no distractions to prevent overeating.

Increase Your Protein Intake - Eating more protein can help you feel fuller for longer, reducing your overall food intake. Aim for 0.8 grams of protein per kg of body weight or more if you are building muscle. Include lean meats, fish, eggs, dairy, legumes, and nuts in your meals and snacks.

Stay Hydrated - Drinking plenty of water throughout the day can help control hunger and prevent mistaking thirst for hunger. Aim for three liters of water daily, and consider drinking a glass before meals to help you eat less.

Regular Physical Activity - Incorporate a mix of cardio, strength training, and flexibility exercises into your routine. Physical activity helps burn calories, build muscle, and improve overall health, aiding weight loss efforts.

By focusing on these five strategies, you can create healthy habits and a lifestyle that promotes weight loss without meticulous calorie counting.

If you have any questions or need personalised advice, feel free to reach out via DM on Instagram at @fitness_fertility.

Join our community to share your journey and get support from those who truly understand.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

5 Tests to Take....

1. Comprehensive Hormone Panel: This test evaluates key hormones like FSH, LH, Estradiol, Progesterone, and Prolactin. Imbalances can signal issues such as PCOS or thyroid disorders, impacting fertility.

2. AMH Test: Measures Anti-Mullerian Hormone levels to assess ovarian reserve, crucial for understanding fertility potential, especially for women over 35.

3. Semen Analysis: Essential for assessing male fertility health, evaluating sperm count, motility, and morphology.

4. HSG (Hysterosalpingography): An X-ray procedure to examine the uterus and fallopian tubes for blockages or abnormalities that may hinder conception.

5. Transvaginal Ultrasound: Provides detailed images of reproductive organs to detect conditions like ovarian cysts, fibroids, or monitor follicle development crucial for ovulation.

These tests provide essential insights into fertility health. Don't hesitate to discuss these with your doctor or gynecologist to tailor them to your specific needs. Remember, knowledge empowers you to advocate for yourself effectively on this journey.

• Follow me on Instagram: @fitness_fertility for community support and updates.
• Visit fitnessfertility.com: Sign up for free workouts tailored to your fertility journey.
• Subscribe to the Fitness Fertility Podcast: Every Friday, join expert interviews and deep dives into fitness and fertility topics.

Share this episode with friends and loved ones who may benefit from understanding these essential fertility tests. Your support could make a significant difference in their journey.

For any questions, DM me on Instagram @fitness_fertility. Let's empower each other on this path to conception!

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

This episode is particularly close to my heart as I answer one of the most common questions from my clients: What foods should you avoid to boost fertility? The world of nutrition can be confusing, so stay tuned as I list five foods to steer clear of:

1. Trans Fats - Commonly found in processed and fried foods, trans fats can hinder ovulation and insulin sensitivity.
2. High-Mercury Fish - While fish is generally healthy, species like swordfish and king mackerel have high mercury levels that can affect fertility.
3. Excessive Caffeine - High caffeine intake can negatively impact fertility and increase the risk of miscarriage.
4. High-Sugar Foods and Beverages - These can lead to insulin resistance, especially detrimental for those with PCOS, impacting fertility.
5. Alcohol - High consumption can disrupt hormonal balance and affect sperm and egg quality.

Remember, navigating your dietary choices doesn't have to be overwhelming. Simple, sustainable changes can significantly enhance your fertility.

If you have any questions or need personalised advice, feel free to reach out via DM on Instagram at @fitness_fertility.

Join our community to share your journey and get support from those who truly understand.

Also, don't forget to subscribe to the Fitness Fertility Podcast for more in-depth discussions and expert interviews every Friday.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

In this week's show, I'm sharing five health and fitness facts that, like it or not, are crucial to your journey:

There Are No Shortcuts: Sustainable progress in fitness, weight loss, and fertility requires hard work and consistency. Quick fixes like fad diets and miracle supplements won’t cut it.

Exercise Alone Isn't Enough: You can’t out-train a bad diet. Proper nutrition is key to achieving your fitness and fertility goals.

Consistency Trumps Intensity: It's better to have moderate workouts you can stick to regularly than intense sessions that burn you out quickly. Fitness is a marathon, not a sprint.

Weight Loss Isn't Linear: Expect fluctuations due to factors like water retention and hormonal changes. Focus on overall progress, not just the scale.

There Is No One-Size-Fits-All Solution: Find what works best for your body and schedule. This might require some experimentation, but listen to your body and adapt as needed.

These truths might be tough to accept, but they're essential for anyone on a fitness and fertility journey. Don’t be discouraged by setbacks. Instead, focus on these three key elements to help you succeed:

1. Find a Coach: A coach will guide and support you.
2. Find a Plan: A plan will tell you when to work out and when to rest.
3. Find Your Community: A community will understand and support your journey.

Join my community of thousands of women on Instagram at @fitness_fertility for more support and resources. Visit fitnessfertility.com to sign up for free workouts and subscribe to the Fitness Fertility Podcast for interviews with fertility experts and in-depth discussions on fitness and fertility.

Don't forget to share the show—you never know who might need that extra bit of support.

Stay Connected:

• Follow me on Instagram: @fitness_fertility for more updates and to connect with a supportive community.
• Visit fitnessfertility.com to sign up for a free workout tailored to your fertility journey.
• Subscribe to the Fitness Fertility Podcast and tune in every Friday for expert interviews and in-depth discussions on fitness and fertility.

Spread the Word:

• Share this episode with friends and loved ones who are on their fertility journey. Your support could be the encouragement they need.

This podcast is brought to you by Worth a Listen production.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Here are five key strategies to help you lose weight without counting calories:

Focus on Whole Foods
Prioritize unprocessed foods like vegetables, lean proteins, whole grains, and healthy fats. These nutrient-dense foods help control hunger naturally and reduce the intake of unnecessary calories.

Mindful Eating
Pay attention to what and when you eat. Slow down, savor each bite, and listen to your body's hunger and fullness cues. Eating at a table without distractions can help you eat more consciously and prevent overeating.

Increase Protein Intake
Eating more protein helps you feel fuller for longer, reducing overall food intake. Aim for 0.8 grams of protein per kg of body weight, or more if you're building muscle. Include lean meats, fish, eggs, dairy, legumes, and nuts in your meals and snacks.

Stay Hydrated
Drinking plenty of water throughout the day helps control hunger and prevents mistaking thirst for hunger. Aim for three liters daily, and consider drinking a glass of water before meals to help you eat less.

Regular Physical Activity
Incorporate a mix of cardio, strength training, and flexibility exercises into your routine. While you can't out-train a bad diet, physical activity helps burn extra calories, build muscle, and improve metabolism, all aiding in weight loss.

By focusing on these five strategies, you can create healthy habits and a lifestyle that promotes weight loss without meticulous calorie counting. For more tips and support, follow Maria on Instagram at fitness_fertility and join her community of women on their fertility journeys.

Stay Connected:

• Follow me on Instagram: @fitness_fertility for more updates and to connect with a supportive community.
• Visit fitnessfertility.com to sign up for a free workout tailored to your fertility journey.
• Subscribe to the Fitness Fertility Podcast and tune in every Friday for expert interviews and in-depth discussions on fitness and fertility.

Spread the Word:

• Share this episode with friends and loved ones who are on their fertility journey. Your support could be the encouragement they need.

This podcast is brought to you by Worth a Listen production.

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

In this week's episode, Maria discusses the important questions you should ask your fertility clinic during your initial consultation. These questions will help you make informed decisions about your treatment. For additional support, download Maria's free self-advocating guide at fitnessfertility.com/freeresources.

• Fertility Treatment Options: Understand the available treatment options and their suitability based on your specific circumstances, such as IVF, IUI, ICSI, or fertility medications. Consider your diagnosis and how it impacts the recommended treatment.
• Success Rates: Inquire about the success rates, particularly live birth rates, for individuals with similar fertility concerns. Realistic expectations are crucial, and understanding the statistics based on age and fertility issues is important.
• Risks and Side Effects: Learn about potential risks, side effects, and complications associated with the recommended treatment. Consider both short-term and long-term effects, including physical and mental health impacts. Ask about specifics like medication administration and handling.
• Financial Costs: Clarify the financial implications of the treatment, including consultation fees, medications, procedures, and additional tests or services. Understand the total costs, any potential add-ons, and unexpected expenses to effectively plan your finances.
• Lifestyle Changes and Additional Measures: Inquire about necessary lifestyle changes during the treatment process, such as dietary adjustments, exercise recommendations, medication schedules, and stress management techniques. Take proactive steps to optimise your chances of success and support your IVF journey.

Remember, these questions serve as a starting point, and you may have additional inquiries based on your unique circumstances. Don't hesitate to seek further clarification from the clinic to make informed decisions about your fertility treatment.

Maria, the PT who's on a mission to help women and couples achieve their baby dreams!

Website: Fitness Fertility

Instagram: fitness_fertility

Facebook: fitnessfertility

This Podcast is a Worth a Listen production

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider with any questions you may have. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.