“Eating well before you try to get pregnant
serves two purposes. It helps you conceive,
and it helps you have a healthy baby”

— Nina Planck

Nourishing Your Body for Conception

A gentle, grounded program to support your body, your cycle, and your desire to become a mother, now or later.

Whether you’re:
Just starting to think about having a baby — maybe not today, but someday soon
Preparing your body in a conscious way after years on birth control
Trying to conceive for a while now, and feeling a little lost or discouraged
In a fertility treatment process like IVF or egg freezing
Or simply wanting to improve your hormonal health and reconnect with your cycle before taking the next step...

You’re in the right place.
You don’t need to do it all alone.
And your body — no matter what you’ve been told — is not broken.
It may simply be asking for a little more support, attention, and nourishment..

Key Principles of the Fertility Program

This program is not about strict rules or perfect eating.
It’s about learning to nourish your body in a way that gently supports your fertility.

Throughout our sessions, I’ll help you explore foundational nutrition and lifestyle principles that are known to support hormonal balance, egg health, and reproductive function. We’ll adapt these ideas to your unique body, rhythm, and preferences.

You’ll learn how to:

  • Tune into real, unprocessed foods that support digestion and reduce inflammation

  • Incorporate healthy fats and quality proteins that fuel hormone production and egg maturation

  • Balance blood sugar naturally to create hormonal stability and emotional steadiness

  • Choose nutrient-rich foods that provide key vitamins and minerals like folate, zinc, and iron

  • Become more aware of what energizes your body and what drains it

An egg takes about 90 days to fully mature before ovulation.

That means the meals you eat today, the rest you allow yourself this week, and the habits you begin to shift now… they all help shape the quality of your next ovulation.

The fertility Program Rooted in My Own Journey

During my journey to becoming pregnant, I was also deep in my studies at the Institute for Integrative Nutrition. One lecture in particular, by Nina Planck, deeply resonated with me. She spoke about the importance of real, nutrient-dense food — not just for fertility, but for the full arc of motherhood.

That was a turning point. I swapped oat milk for whole milk, brought full-fat yogurt back into my life, and began incorporating foods like organ meats and roasted free-range chicken. These became loving choices — not rules — offering my body essential fat-soluble vitamins (A, D, E, and K), B-vitamins, iron, zinc, magnesium, and folate.

l also supported myself with targeted supplements like vegan omega-3, vitamin K, and folic acid, and gently reduced alcohol and caffeine. It wasn’t about control, it was about care. I wanted to give my body the message: you are safe, you are nourished, you are ready.

Six months later, I was pregnant.
I can’t say it was just the food, fertility is never that simple. There’s no one-size-fits-all formula. But what I do know is this: when I began truly listening to and supporting my body, everything changed.

There is science to support that our nutrition and lifestyle choices influence hormone health, ovulation, and even egg quality, especially in the 90 days leading up to conception. And this is where we do have power.

Boost Fertility Through Food

During my own fertility journey, I discovered the power of nourishing foods, mindful living, and reconnecting with my body’s natural rhythm. Through this program, I guide you through gentle, non-medical steps to support your cycle, fertility, and overall wellbeing in a way that’s rooted in nature and tailored to you. As a certified Health Coach (IIN), I do not diagnose or prescribe. I guide, support, and educate you so you can make the best choices for your body. If needed, I encourage you to work with your healthcare provider alongside this program.

1:1 coaching

Personalized guidance and support to help you make food and lifestyle choices that support your fertility and overall wellbeing. We’ll talk about your cycle, food habits, cravings, and lifestyle, all the things that influence hormonal balance and fertility. You'll complete a health history form before we start so I can understand your story, including your medical background and current health concerns. While I do not diagnose or treat conditions, this helps me guide you with care and make relevant suggestions that fit your body and life. We’ll also review your kitchen cabinets and grocery habits, so you feel empowered and inspired in the everyday choices you make.

Whatsapp Support

Ongoing guidance, encouragement, and space to ask questions as you go. I’m here to cheer you on, reflect, and help you stay connected to your process..

Recipes

Each week you’ll receive recipes and nourishing ideas aligned with the phases of your cycle, to help you feel more balanced and supported. These are suggestions — not prescriptions — based on whole foods, healthy fats, and mindful eating.

Optional: Personal Chef Service

If you're based in Lisbon, Cascais or surrounding areas, I offer an additional service to prepare fertility-supportive meals and snacks for you. This can be booked separately or alongside the coaching..

Let’s get you ready

for a healthy pregnancy

How the Fertility Programs looks like

This program is built to support your reproductive health, week by week, in alignment with your natural cycle. Fertility is not a switch you can turn on. It’s a complex, beautiful reflection of how well your body is nourished, how your hormones work together, and how your nervous system feels. This program helps you support those systems gently, step by step.

Each week has a different focus based on your cycle phase, with the goal to:

  • Encourage healthy ovulation

  • Improve hormonal balance

  • Reduce inflammation

  • Support egg health and cervical fluid quality

  • Create a more regular, predictable cycle

  • Help you feel safe, nourished, and in tune with your body

  • Goal: Rest, restore minerals, and support gentle detoxification.
    This phase is about slowing down and nourishing what’s been depleted. Menstruation is your body’s natural reset, and a chance to listen closely to what it needs

    You’ll learn:

    • What your period says about your hormonal health

    • Foods that replenish iron, zinc, and magnesium

    • How to support your liver and gentle detox

    • Emotional rituals to honor rest and release

    Examples: mineral broths, roasted root veggies, warm teas, castor oil packs, journaling prompts

  • Goal: Build estrogen and prepare your body for ovulation.
    Energy rises, your brain sharpens, and your body is ready to create. We’ll work on fueling your cells and balancing blood sugar to support hormone production.

    You’ll learn:

    • How estrogen rises and why it matters for ovulation

    • What to eat to support healthy cervical fluid

    • How fiber and fermented foods help clear excess hormones

    • How to use this energy to reset helpful routines

    Examples: fiber-rich meals, probiotic foods, light movement, mindset resets, meal prep tips


  • Goal: Support optimal ovulation, egg health & fertility markers.
    This is your most fertile window. It’s the time to glow from within. We'll focus on nutrient-dense foods, hydration, and antioxidants that protect egg quality and reproductive function.

    You’ll learn:

    • How to nourish for egg health (zinc, vitamin E, antioxidants)

    • What supports fertile cervical mucus & hormone signaling

    • How stress, blood sugar, and toxins impact ovulation

    • How to confidently track ovulation without pressure

    Examples: antioxidant-rich recipes, maca or royal jelly (if desired), egg-supporting habits, breathwork

  • Goal: Calm the body, support progesterone, and reduce PMS.
    This is the "holding phase". A time when your body either prepares for pregnancy or your next cycle. We’ll focus on calming inflammation, digestion, and blood sugar swings.

    You’ll learn:

    • What progesterone does and how to support it naturally

    • How to reduce mood swings, bloating, and PMS with food & herbs

    • The importance of magnesium, B6 and, gentle movement

    • How to regulate emotional ups & downs through nourishment and ritual

    Examples: slow-cooked meals, seed cycling, herbal infusions (like nettle or raspberry leaf), warm compresses

  • Goal: Deepen your new habits and find your fertility rhythm.
    Now that your body has felt the phases, it’s time to anchor the habits that support long-term reproductive health.

    You’ll learn:

    • How to build flexible routines that nurture your hormones

    • How to listen to your body’s feedback without fear

    • What foods and rhythms your body responds best to

    • How to turn knowledge into sustainable nourishment

    Examples: simplified go-to meals, stress-resilient rituals, customizing your grocery routine, nervous system support

  • Week 6: Integration & Intuition (Completion & Transition)

    Goal: Reflect, celebrate, and prepare your next steps.
    By now, you’ve built awareness, connection, and strength. This week we integrate it all, celebrate what’s shifted, and decide whether you’ll move into preconception, continue supporting fertility, or simply stay in balance.

    You’ll learn:

    • How to reflect on your progress — physical and emotional

    • How to keep tracking or nourishing your cycle with less effort

    • How to hold space for both hope and patience in your fertility path

    • How to stay supported beyond these six weeks

    Examples: self-celebration ritual, simple tracking method, clarity journaling, next-step coaching session

Continuing the Journey

The 6-week program is just the beginning, a beautiful foundation to reconnect with your body, nourish your cycle, and support your fertility naturally.

But true nourishment takes time.
Your hormones thrive on rhythm. Your egg quality is influenced by the choices you make over weeks, sometimes months. And the more consistent you are in how you care for your body, through food, rest, and intention, the more supported your fertility becomes.

Whether you’re preparing for natural conception, egg freezing, or IVF, the work you’re doing now matters. That’s why many women choose to continue with ongoing support, to stay anchored, stay nourished, and keep tuning into what their body needs in each phase.

Boost Fertility Program

✔ 1x 60 min health and nutrition consultation

✔ 5 x 30 minutes follow-up coaching calls

✔ Personalized Nutrition & Lifestyle Guidance.

✔ Recipes & Fertility-Supportive Resources

✔Unlimited Whatsapp Support

  • 6 weeks

  • € 555,- ex. VAT

Boost Fertility Food

✔ Personalised meal service
Based on personal needs

Could include:
-Nutrient-dense meals

-Recovery broths

-Functional snacks

  • Upon request

  • Upon request

Boost Fertility Program

✔ 1x 60 min health and nutrition consultation

✔ 5 x 30 minutes follow-up coaching calls

✔ Personalized Nutrition & Lifestyle Guidance.

✔ Recipes & Fertility-Supportive Resources

✔Unlimited Whatsapp Support

  • 6 weeks

  • € 555,- ex. VAT

Boost Fertility Food

✔ Personalised meal service
Based on personal needs

Could include:
-Nutrient-dense meals

-Recovery broths

-Functional snacks

  • Upon request

  • Upon request

Ready to boost your fertility through food?

Share a few details so we can tailor the experience just for you. We’ll be in touch with you soon!