Episode 073: How Much Protein Do You REALLY Need to Optimize Fertility

Protein is one of the most talked-about nutrients in the fertility space — and also one of the most misunderstood. In today’s episode of the Brilliant Fertility Podcast, I’ll be talking about how much protein you actually need to support hormone balance, blood sugar regulation, and fertility optimization. We’ll talk about protein quality, real food versus supplements, and how slowing down around meals can make a profound difference in your fertility journey. This episode is all about practical, nourishing shifts you can start implementing this week.

Ready to go deeper? I’d love to support you. Book your discovery call with me HERE.

What You’ll Learn in This Episode:

✨ Why protein is essential for fertility and hormone health: I explain how protein breaks down into amino acids — the building blocks for hormones, reproductive tissues, muscle, and cellular repair.

✨ How much protein most fertility patients truly need: I share general protein targets I often recommend (around 80–100 grams per day for many cycling patients) and why there is no one-size-fits-all number.

✨ The importance of protein quality and nutrient density: Not all protein is created equal. We explore why real food protein sources like meat, fish, eggs, beans, tofu, and nuts are superior to ultra-processed protein products.

✨ Real food vs. protein powders, bars, and “protein shots”: I break down the pros and cons of protein supplements, concerns around heavy metals, digestibility, and why supplements should never replace real meals.

✨ Why breakfast matters for blood sugar, stress hormones, and fertility: I talk about how skipping breakfast or relying on coffee and collagen can lead to hormone imbalances, fatigue, PMS, and disrupted cycles.

✨ Protein, blood sugar balance, and progesterone production: Adequate protein helps stabilize insulin and cortisol, which directly supports ovulation, progesterone levels, and menstrual cycle regulation.

✨ A real fertility case study: I share how improving protein intake and overall nutrition played a key role in supporting a successful IVF journey for one of my patients.

Protein is not just about hitting a number — it’s about nourishment, slowing down, and giving your body what it needs to feel safe enough to reproduce. If this episode helped you see protein differently, I’d love to hear from you. And if you’re feeling like something is missing in your fertility protocol, you can book a discovery call through the show notes. You don’t have to navigate this journey alone. Thank you for being here, and I’m sending you so much love.

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Stay tuned for more episodes filled with tips, personal stories, and expert advice to support you on your fertility journey!