✅ Step 1: Calculate Your Protein Goal Protein plays a major role in hormone production, egg development, cervical mucus production, blood sugar balance, and overall reproductive health. (Scroll back a few post to learn how to calculate your daily protein goal based on your body weight) ✅ Step 2: Start Your Day with Protein This week we started focusing on one simple habit: Eat protein first thing in the morning. ✅ Now we’re at Step 3: Create Your Foods List Create a list of foods you actually enjoy eating. (Foods you’ll realistically buy, prepare, and eat consistently). Proteins Examples: - Eggs - Chicken - Ground beef - Greek yogurt Healthy Fats Examples: - Avocado - Olive oil - Nuts - Nut butter Complex Carbohydrates Examples: - Potatoes - Rice - Oats - Fruit - Beans Step 3 is setting us up for creating our grocery list for next week. I’ll post mine below so you can see an example. 🗣️ Checkpoint: Post your protein goal and your favorite foods list in the comments.

If you’re trying to conceive, currently pregnant, postpartum, or simply navigating the many transitions of womanhood, this book may resonate with you. What I appreciate about Wild Mothering is that it doesn’t just focus on the physical aspects of becoming a mother. It explores how motherhood can change us emotionally, mentally, spiritually, and physically. The book invites you to consider questions like: - What am I carrying that no longer serves me? - How has my relationship with my body changed? - Where am I giving too much of myself away? - What do I need in order to feel supported and nourished? As a pelvic floor therapist, I often see women carrying tension, stress, and responsibility in their bodies without even realizing it. This book offers a different lens through which to understand those experiences and reconnect with yourself. If you decide to read it, I’d love to hear what stands out to you.♥️

The baseline formula: Take your body weight in pounds. Multiply it by 0.7 to 1.0. That is your daily protein target in grams. So if you weigh 150 pounds, you are aiming for roughly 105 to 150 grams of protein per day. If you are actively trying to conceive, dealing with thyroid symptoms, or have a condition like PCOS, endometriosis, or Hashimoto's, aim for the higher end of that range. Your body has a higher demand. The average woman eats around 50 to 60 grams of protein per day!!! That sounds like a lot until you realize it may not be enough to support hormone production, ovulation, thyroid conversion, and everything else your body is trying to do. Eating "healthy" does not automatically mean eating enough protein either. A salad with chickpeas, a smoothie, and some yogurt might get you to 40 grams. That leaves a significant gap. What it actually looks like spread across the day Using 130 grams as the daily target, here is one way to break it up: Breakfast 3 eggs scrambled with 2 oz smoked salmon Side of Greek yogurt (plain, full fat) Total: roughly 40 grams Lunch 4 oz grilled chicken over rice with veggies Total: roughly 35 grams Snack Cottage cheese with berries or a hard boiled egg with a handful of nuts Total: roughly 15 to 20 grams Dinner 5 oz beef with roasted vegetables and a side of lentils Total: roughly 35 to 40 grams That puts you right around 125 to 135 grams without extreme effort or calorie restriction. Spread it out. Your body can only use so much protein at once. Spacing it across 3 to 4 meals works better than loading it all at dinner. Do not rely on protein bars as your main source. Most have 10 to 15 grams and a lot of additives. Use them as backup, not a foundation. Liquid meals like smoothies digest faster and may not keep blood sugar as stable. Add a scoop of protein powder and pair with something solid if that is your go-to breakfast. If tracking feels overwhelming, start by just asking yourself at every meal: where is my protein source in this? That one question shifts a lot.

Sperm can't survive on their own once they enter the body. They need cervical mucus to keep them alive, nourish them, and move them in the right direction. The best mucus for conception is the kind that looks like water, raw egg whites, or snot (sorry 🥴😂). We want it clear and thin. A clear and thin consistency is the easiest for sperm to swim through. The thicker or more cloudy it is, the harder it is for sperm to move. Think of it like a transport system. Cervical mucus is literally carrying the sperm toward the egg. It keeps them healthy and alive while they wait. Sperm can survive in fertile-quality mucus for up to 5 days, which means you don't have to time intercourse exactly at ovulation. The sperm can already be waiting. Once ovulation happens and the egg drops, the mucus becomes the bridge between the two. If your mucus never gets to that clear, watery stage, that's worth paying attention to. It may be a sign that something is off hormonally, and it's information we can actually work with. ✨NEXT STEP: There is no such thing as too much information when working with me. And always remember that there’s no such thing as a dumb question. With that being said, I want to invite you to send me videos of your cervical mucus so we can figure out together the type of quality you’re having during your fertile window.

1. FSH 2. estrogen (E3g) 3. LH 4. progesterone (PdG) At baseline, tracking these four hormones lets us identify when you're ovulating (when the egg is released) so we can pinpoint your optimal fertile window. And after ovulation, they show us the quality of your luteal phase, specifically how well and how steadily your progesterone is rising (strong progesterone allows your body to sustain pregnancy). Those are the two main checkpoints we're watching for. If either one isn't being met, that points us in the right direction for what comes next. ✨Here's how it works like a relay race. I want you to think of each hormone passing the baton to the next. 1. FSH runs first. It signals your ovaries to start developing follicles, the little sacs that hold your eggs. FSH is the starting gun. Without it, nothing else gets moving. 2. Estrogen picks up next. As the follicles grow, they produce estrogen. Estrogen builds your uterine lining and shifts your cervical mucus toward that clear, watery, sperm-friendly consistency. Rising estrogen is your body saying things are progressing. 3.LH gets the baton at the peak. When estrogen rises high enough, it triggers an LH surge. That surge signals ovulation is coming, usually within 24 to 36 hours. This is what standard ovulation predictor kits detect. 4.Progesterone closes the race. After the egg is released, the empty follicle produces progesterone, which holds and supports the uterine lining so a fertilized egg can implant. If progesterone drops too soon or doesn't rise high enough, implantation becomes harder. Mira and Inito track all four. That's what makes them different from a basic OPK, like clear blue. When we can see the full sequence, we can tell exactly where a handoff may be breaking down. For example, if your progesterone levels are not rising adequately above a 5mg/ul post-ovulation, my suggestion is to reach out to your doctor and request a day 21 serum progesterone lab draw. (Or I can order it through my partnered doctor for a small fee).