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Better Eggs
Food, the basis of oocyte quality
In episode 6, Carole takes stock of diet and its place in oocyte quality.
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Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
Nutrition: the basis of any approach to oocyte quality
- The difference between macro-nutrients (proteins, carbohydrates, fats) and micronutrients (vitamins, minerals, trace elements)
- why most women are deficient in protein, fiber and some micronutrients that are key to fertility
- how Adjust your breakfast to support your hormones rather than “tiring” them
- Les nutrients that are particularly important for fertility : folate, B12, iron, magnesium, omega-3
- The role of certain “superfoods” (spirulina, nettle, oleaginous...) to complete the plate
The basics: macronutrients at the service of fertility
Without adequate fuel and bricks, the body cannot properly manufacture its hormones or mature oocytes.
- Proteins : most people, especially women, don't eat enough during the day.
- Interest in fertility: amino acid supply for hormones, enzymes, tissues, including oocytes.
- Tip: move some of the proteins into the morning to stick to chrono-nutrition (eggs, ham, cheese, leftover meals, savory toast, etc.).
- Breakfast :
- Avoid “sugar bombs” (sugary cereals, white bread + white bread + jam, industrial fruit juices) which cause blood sugar levels without proteins to rise and then fall.
- Instead, go for a breakfast with more protein and/or quality fat:
- eggs, ham, cheese, fish (adapted English/German breakfast type)
- or “transition” version for sweet tooths: homemade pancake egg + sweet potato flour + vegetable milk + dark chocolate ≥ 75— 80%, which provides more proteins and antioxidants than conventional sweet options.
- Fibers and carbohydrates :
- Many people stay below the recommended fiber intake, even when eating fruits and vegetables.
- Objectives:
- more vegetables, legumes, whole grains
- simple carbohydrates rather as a lunch dessert/snack at 4 p.m.,
- complete starches and, if possible, organic, to limit glycemic peaks.
💡 Key figures
One European study published in the Med Central ad, more than 30% of women of reproductive age would have at least one deficiency in essential micronutrients (iron, folate, vitamin D, iodine, etc.), which can impact fertility and pregnancy
Key micronutrients in pre-design
Carole recalls that certain deficiencies are very common in France and directly concern fertility.
- Folate (B9) and vitamin B12
- Often taken during pregnancy, but not always in the right form;
- Ideally in “methylated” form (methyl-folate for B9, methyl-cobalamin for B12) in supplements, because these forms are better usable by the body.
- On the plate: green leafy vegetables (spinach, chard, dark green salads...), brewer's yeast, etc.
- Fer
- A very common, sometimes unknown, deficiency that causes fatigue, decreases tissue oxygenation and can impact fertility.
- Not all iron supplements are created equal:
- better tolerated when they are organic (e.g. iron bisglycinate) rather than conventional minerals;
- absorption also depends on stomach acidity and other factors.
- Example from Carole: a patient normalized her iron only with spirulina, without any other supplement, which shows that a well-chosen “food supplement” can sometimes suffice.
- Magnesium and omega‑3
- Two other major deficiencies that are common in Europe, useful for the nervous system, inflammation and hormones.
- Omega-3: focus on quality (low TOTOX index, no excessive oxidation), and do not rely solely on salmon 3 times a week.
- Better: small fatty fish (sardines, mackerel), adapted oils, good quality supplements.
- Limit large predatory fish (tuna, swordfish...) to a maximum of 1 time/week because of accumulated heavy metals and pollutants.
In a highly oxidized organism, omega-3s are quickly damaged and less useful, which is why it is also useful to work in the field (stress, tobacco, food, antioxidants).
👉 A complete program is dedicated toPro-fertility food and it was shot with diet and fertility expert Laura;
Natural superfoods and a boost
Beyond the daily plate, Carole talks about some food-supplements that can help fill the gaps.
- Spirulina:
- Rich in well-assimilated amino acids (proteins), iron, minerals and several vitamins.
- Interesting when you lack protein or iron, or when the diet is not always ideal.
- Nettle (leaf):
- Rich in amino acids, minerals and vitamins, in addition to its properties as a medicinal plant.
- In herbalism, we say “if you don't know what to give, give some nettle”: this illustrates its very complete side.
- Pollen:
- Product from the hive, fermented by bees, rich in amino acids, vitamins and compounds interesting for the microbiota.
The idea is not to take everything at once, but rather to choose 1 or 2 paths adapted to your situation, your tastes and your budget and above all, to use them in Cures (for example 3 months in a baby project), rather than the whole year without a clear objective.
🔎 Useful definitions
TOTOX index : indicator of the total oxidation of an oil or an omega-3 supplement. The higher the TOTOX index, the more omega-3s are already oxidized (damaged) and the less interesting they are for the body; a good product has a low TOTOX index and is clearly indicated on the label.
🎯 Actions concrètes
- I am gradually replacing my very sweet breakfast with a higher protein option. (eggs, cheese, ham, leftover meals, “homemade” cocoa crepes with dark chocolate ≥ 75— 80%...): this is also one of the first actions to take because it has a positive effect on many aspects of health (weight, glycemic peak, etc.)
- I prefer wholegrain starches (wholemeal pasta, brown rice, wholemeal flour) and I am slowly increasing my share of vegetables, legumes and fruits.
- I'm asking uA doctor or a health professional for a possible basic check-up (iron, B12, folate, magnesium...) if I am tired, my periods are heavy or if I am on a baby project
- JIncludes a handful of oilseeds per day (almonds, walnuts, unsalted pistachios, Brazil nuts...) for their good fats, fibers and antioxidants.
- I consume more often small fatty fish (sardines, mackerel) by already integrating them once a week, and I limit large predatory fish to 1 time/week maximum.
- If I want to test spirulina, nettle or pollen, I choose the one that speaks to me the most and I take it as a course of a few weeks to 3 months, rather than accumulating several products in parallel.
.png)
Summary
🔊 This program is an information program by a trained professional. This is generic advice and is not a personalized diagnosis. In all cases, we recommend that you be followed by a gynecologist and/or a midwife for individualized follow-up.
What you will learn in this episode
Nutrition: the basis of any approach to oocyte quality
- The difference between macro-nutrients (proteins, carbohydrates, fats) and micronutrients (vitamins, minerals, trace elements)
- why most women are deficient in protein, fiber and some micronutrients that are key to fertility
- how Adjust your breakfast to support your hormones rather than “tiring” them
- Les nutrients that are particularly important for fertility : folate, B12, iron, magnesium, omega-3
- The role of certain “superfoods” (spirulina, nettle, oleaginous...) to complete the plate
The basics: macronutrients at the service of fertility
Without adequate fuel and bricks, the body cannot properly manufacture its hormones or mature oocytes.
- Proteins : most people, especially women, don't eat enough during the day.
- Interest in fertility: amino acid supply for hormones, enzymes, tissues, including oocytes.
- Tip: move some of the proteins into the morning to stick to chrono-nutrition (eggs, ham, cheese, leftover meals, savory toast, etc.).
- Breakfast :
- Avoid “sugar bombs” (sugary cereals, white bread + white bread + jam, industrial fruit juices) which cause blood sugar levels without proteins to rise and then fall.
- Instead, go for a breakfast with more protein and/or quality fat:
- eggs, ham, cheese, fish (adapted English/German breakfast type)
- or “transition” version for sweet tooths: homemade pancake egg + sweet potato flour + vegetable milk + dark chocolate ≥ 75— 80%, which provides more proteins and antioxidants than conventional sweet options.
- Fibers and carbohydrates :
- Many people stay below the recommended fiber intake, even when eating fruits and vegetables.
- Objectives:
- more vegetables, legumes, whole grains
- simple carbohydrates rather as a lunch dessert/snack at 4 p.m.,
- complete starches and, if possible, organic, to limit glycemic peaks.
💡 Key figures
One European study published in the Med Central ad, more than 30% of women of reproductive age would have at least one deficiency in essential micronutrients (iron, folate, vitamin D, iodine, etc.), which can impact fertility and pregnancy
Key micronutrients in pre-design
Carole recalls that certain deficiencies are very common in France and directly concern fertility.
- Folate (B9) and vitamin B12
- Often taken during pregnancy, but not always in the right form;
- Ideally in “methylated” form (methyl-folate for B9, methyl-cobalamin for B12) in supplements, because these forms are better usable by the body.
- On the plate: green leafy vegetables (spinach, chard, dark green salads...), brewer's yeast, etc.
- Fer
- A very common, sometimes unknown, deficiency that causes fatigue, decreases tissue oxygenation and can impact fertility.
- Not all iron supplements are created equal:
- better tolerated when they are organic (e.g. iron bisglycinate) rather than conventional minerals;
- absorption also depends on stomach acidity and other factors.
- Example from Carole: a patient normalized her iron only with spirulina, without any other supplement, which shows that a well-chosen “food supplement” can sometimes suffice.
- Magnesium and omega‑3
- Two other major deficiencies that are common in Europe, useful for the nervous system, inflammation and hormones.
- Omega-3: focus on quality (low TOTOX index, no excessive oxidation), and do not rely solely on salmon 3 times a week.
- Better: small fatty fish (sardines, mackerel), adapted oils, good quality supplements.
- Limit large predatory fish (tuna, swordfish...) to a maximum of 1 time/week because of accumulated heavy metals and pollutants.
In a highly oxidized organism, omega-3s are quickly damaged and less useful, which is why it is also useful to work in the field (stress, tobacco, food, antioxidants).
👉 A complete program is dedicated toPro-fertility food and it was shot with diet and fertility expert Laura;
Natural superfoods and a boost
Beyond the daily plate, Carole talks about some food-supplements that can help fill the gaps.
- Spirulina:
- Rich in well-assimilated amino acids (proteins), iron, minerals and several vitamins.
- Interesting when you lack protein or iron, or when the diet is not always ideal.
- Nettle (leaf):
- Rich in amino acids, minerals and vitamins, in addition to its properties as a medicinal plant.
- In herbalism, we say “if you don't know what to give, give some nettle”: this illustrates its very complete side.
- Pollen:
- Product from the hive, fermented by bees, rich in amino acids, vitamins and compounds interesting for the microbiota.
The idea is not to take everything at once, but rather to choose 1 or 2 paths adapted to your situation, your tastes and your budget and above all, to use them in Cures (for example 3 months in a baby project), rather than the whole year without a clear objective.
🎯 Concrete actions
- I am gradually replacing my very sweet breakfast with a higher protein option. (eggs, cheese, ham, leftover meals, “homemade” cocoa crepes with dark chocolate ≥ 75— 80%...): this is also one of the first actions to take because it has a positive effect on many aspects of health (weight, glycemic peak, etc.)
- I prefer wholegrain starches (wholemeal pasta, brown rice, wholemeal flour) and I am slowly increasing my share of vegetables, legumes and fruits.
- I'm asking uA doctor or a health professional for a possible basic check-up (iron, B12, folate, magnesium...) if I am tired, my periods are heavy or if I am on a baby project
- JIncludes a handful of oilseeds per day (almonds, walnuts, unsalted pistachios, Brazil nuts...) for their good fats, fibers and antioxidants.
- I consume more often small fatty fish (sardines, mackerel) by already integrating them once a week, and I limit large predatory fish to 1 time/week maximum.
- If I want to test spirulina, nettle or pollen, I choose the one that speaks to me the most and I take it as a course of a few weeks to 3 months, rather than accumulating several products in parallel.
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