Longevity Optimization with Kayla Barnes-Lentz Lily Nichols, RDN - Fertility Nutrition: These Diet Changes Help You Get Pregnant
Nov 13, 2025
In this engaging discussion, Lily Nichols, a registered dietitian and author, dives into vital nutrition insights for women planning for pregnancy or navigating postpartum. She highlights staggering nutrient deficiencies that can hinder fertility and emphasizes the importance of protein-rich breakfasts. Lily also discusses optimal body fat levels for hormone balance, offers practical tips for managing dietary changes during pregnancy, and highlights the critical need for nutrient-rich diets, especially for those following vegan patterns. This conversation is a treasure trove of actionable advice!
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Widespread Micronutrient Gaps Affect Fertility
- Over 50–90% of women have at least one micronutrient deficiency that affects fertility and pregnancy outcomes.
- Build nutrient stores preconception to support hormones, ovulation, egg quality, and endometrial health.
Goldilocks Body Fat For Reproductive Health
- There's a Goldilocks zone for body fat; too low (<20–22%) often disrupts ovulation and hormones.
- Too-high body fat raises estrogen/insulin issues that can mimic or worsen PCOS symptoms.
Make Protein Your Priority
- Prioritize protein at every meal: aim for ~25g minimum and often 3–5 oz per meal for most women.
- Keep natural food fats with protein and adjust carbs to activity and insulin sensitivity.
