Conceive Health

03/24/2026

A new season is the perfect time for fresh starts and informed choices. ⁠
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Join Bird & Be and EVOLVE for a spring-inspired evening focused on understanding fertility and exploring egg freezing. Hear insights from Dr. Sony Sierra and Dr. Jennifer Fitzgerald from Conceive Health, along with guest speaker Erika Casupanan, an EVOLVE patient sharing her egg freezing experience.⁠
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There will also be opportunities for 1:1 “Date Your Doctor” conversations and fertility testing.⁠
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📅 Thursday, March 26⁠
⏰ 5:30 PM – 7:30 PM⁠
📍 EVOLVE Egg Freezing Clinic, Toronto⁠
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Register here: https://luma.com/boxgj18g

03/17/2026

"If you’ve been in the fertility world for any length of time, you’ve probably noticed how quickly the conversation becomes about hormones: FSH, AMH, estrogen, progesterone, thyroid. Those labs matter. But in the clinic, I often find we need to zoom out before we zoom in."
Read full article by Dr. Bronwyn Storoschuk, ND

Metabolic health is essentially your body's "fuel system." It's the process of taking the food you eat—carbs, proteins, and fats—and converting it into energy. This fuel system is critical to fertility.

03/13/2026

Congratulations! You’ve made it to Day 10.⁠
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Today, we’re bringing everything together with the master key to your reproductive health: Metabolism.⁠
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Day 10: Mastering Your Metabolic Health⁠
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Metabolic health is about how your body creates and uses energy at a cellular level. When your metabolism is optimized, your hormones are more balanced, inflammation is lower, and your egg and s***m cells have the "fuel" they need for healthy development. Metabolic health extends far beyond muscle and fat; it directly influences hormone balance, menstrual cycles, ovulation, and even pregnancy outcomes.⁠
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Think of your metabolism as the master key to your 100-day window—it’s the baseline that determines how well your body responds to every other shift you’ve made over the last nine days.⁠
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Your Preconception Action:⁠
Today, perform a “Metabolic Energy Check-In.”⁠
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Metabolism isn’t just a lab value—you can often feel it in your day-to-day rhythm. Ask yourself:⁠
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The Afternoon Slump: Do I crash between 2–4 PM?⁠
The “Hangry” Factor: Do I feel shaky, irritable, or lightheaded if a meal is delayed? (This is often a sign of blood sugar instability).⁠
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The Sleep-Wake Cycle: Do I wake up feeling unrefreshed, even after a full night’s sleep?⁠
Your goal: If you answered “yes” to any of these, it may be a sign that your blood sugar stability and/or cellular energy needs support.⁠
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Incorporate these two essential metabolic wins as you continue your 100-day window:⁠
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The Post-Meal Walk: Aim for a 15-minute walk after your largest meal to support a steadier blood sugar response.⁠
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Build the Engine: Commit to strength training 2-3x/week. Even a simple 20-minute circuit at your gym or a beginner YouTube workout helps improve insulin sensitivity.⁠
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What's next?
Watch the Metabolic Webinar with Dr. Bronwyn, ND: youtube.com/watch?si=C-yR5Q7uwTr1jqRi&t=58&v=aiennj0d_v4&feature=youtu.be

03/12/2026

Day 9: Clean Up Your Supplement Cupboard⁠
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Many people take supplements “just in case,” but when it comes to fertility, precision is key. Taking the wrong dose—or the wrong form—of a nutrient can create unnecessary "noise" in your system. It can also lead to potential interactions or contraindications with fertility medications if you are preparing for treatment.⁠
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By using tools like targeted lab work, genetic insights, past medical history, and more, we can "clean up" your plan. This reduces overwhelm and ensures you support your biological needs rather than following a generic protocol during this critical 100-day window.⁠
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Your Preconception Action:⁠
Today, perform a "Supplement Audit."⁠
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Take everything off your shelf and look at each bottle. Ask yourself: Do I have a clear clinical reason for taking this? Was this recommended based on my specific labs or history?⁠
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Your goal: Identify any supplements you are taking "just because", or are unsure of, and commit to getting professional clarity on your plan. If you’re guessing, you might be missing the mark on what your body requires for optimal egg or s***m health.⁠
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Learn why Vitamin A is a "Goldilocks" nutrient: https://www.youtube.com/shorts/SqkAMq1yG3k

03/11/2026

Day 8: Modify Your Mindset — Stress & Cortisol⁠
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Chronic stress creates "noise" in your hormonal system. While stress itself isn't a direct cause of infertility, long-term activation of your "fight or flight" response can elevate cortisol, which may interfere with the delicate balance of reproductive hormones.⁠
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You can’t always eliminate the sources of stress, but you can improve how your body responds. ⁠
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Shifting your nervous system back into a "rest and digest" state helps create a more receptive internal environment for your 100-day window.⁠
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Your Preconception Action:⁠
Today, commit to a 5-minute "Nervous System Reset."⁠
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Choose one simple tool to lower your cortisol levels right now:⁠
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-5 minutes of intentional, deep belly breathing.⁠
-A 5-minute guided meditation or beginner yoga flow from YouTube.⁠
-5 minutes of "legs up the wall" pose to trigger a relaxation response.⁠
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Your goal: Don't wait until you're overwhelmed. Practice this reset today to show your body it is safe and supported.⁠
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Learn more about stress and fertility: https://www.conceivehealth.com/blog/resources_videos/fertility-faq-with-dr-bronwyn-storoschuk-nd-understanding-stress-and-fertility/

03/10/2026

Day 7: Clean Up Your Cycle — Tracking & More⁠
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Your menstrual cycle is often called your "fifth vital sign." It provides a monthly report card on your hormonal health, but many of us weren't taught how to actually read it. Understanding the nuances of your follicular and luteal phases—and pinpointing exactly when you ovulate—is essential for "cleaning up" your timing during this 100-day window.⁠
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When you know your rhythm, you can better support your body with targeted nutrition, lifestyle shifts, and even tools like acupuncture to improve blood flow to the ovaries and uterus at exactly the right time.⁠
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Your Preconception Action⁠
Today, take 5 minutes to start mapping your cycle.⁠
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If you aren't already tracking, identify where you are today. Remember: Day 1 is the first day of full menstrual bleeding. From there, you can begin to track your fertile window and ovulation.⁠
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Your goal: Understanding your cycle is an important step to optimizing your fertility. Once you know your rhythm, you can use tools like acupuncture to support blood flow and hormone balance during each specific phase.⁠
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Learn more about cycle tracking: https://www.youtube.com/shorts/UEGImTUKWxI

03/09/2026

Day 6: Clean Up Your Kitchen — Pesticides & More⁠
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Certain pesticides found on conventionally grown produce can act as "hormone mimics," interfering with the endocrine system and potentially affecting reproductive health. While you don't need to fear fruits and vegetables—they are still an essential part of a fertility-supportive diet—being strategic about which ones you buy organic can meaningfully reduce your daily toxic load.⁠
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The good news? You don't need to go fully organic. Focusing on the highest-risk items (the EWG's "Dirty Dozen") is a practical, cost-effective approach that makes a real difference over your 100-day window.⁠
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Your Preconception Action⁠
Look up the EWG's Dirty Dozen list and identify which of those items are currently in your fridge or on your regular shopping list: https://www.ewg.org/foodnews/dirty-dozen.php
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Your goal: Next time you shop, commit to buying the organic version of those specific items. You don't need to overhaul your entire grocery run—just swap the highest-risk produce first.

03/08/2026

Day 5: Endocrine Disruptors in Your Bathroom⁠
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Your skin is your largest organ, and it absorbs much of what you put on it. Many everyday beauty and personal care products contain ingredients like phthalates and parabens, which can act as "hormone mimics" and interfere with delicate reproductive signaling.⁠
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While you don’t need to overhaul your entire cabinet overnight, reducing your daily toxic load is a practical, evidence-based step. By choosing cleaner alternatives for the products you use most often, you’re creating a more stable environment for your hormones to thrive.⁠
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Your Preconception Action:⁠
Today, perform a “Daily-Use Audit” on your top 3–5 most-used products.⁠
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Pick the items you use most frequently—like your daily moisturizer, cleanser, deodorant, and body lotion. Check the label for parabens or “fragrance” (which can be a catch-all term that sometimes includes phthalates). If you want a shortcut, you can also look up a product on the EWG Skin Deep database to see its rating.⁠
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Your goal: Identify clean replacements for when your current bottle(s) runs out—so you have a plan for a simple swap next time you shop.⁠
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Learn more about fertility-safe self-care products: https://www.conceivehealth.com/blog/what-beauty-products-are-safe-when-trying-to-conceive/

03/07/2026

Day 4: Clean Up Your Lifestyle Habits⁠
Lifestyle habits can quietly influence fertility in ways we don't always see. Take caffeine, for example. Research shows that high daily coffee intake (~5 cups) is associated with a longer time to pregnancy. Even lower amounts have been linked in some studies to a higher risk of miscarriage.⁠
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The goal isn't necessarily total elimination, but rather finding a "safe zone." Aiming for no more than one 6-oz cup of coffee or a single espresso per day helps reduce risk and supports a more stable environment for conception.⁠
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Your Preconception Action⁠
Today, take a look at your daily caffeine or sugar-sweetened beverage intake.⁠
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If you’re currently over the one-cup limit, try a "half-caf" approach or swap your second cup for a herbal tea or sparkling water. If you're looking to shift a non-diet habit, try optimizing your sleep environment by keeping your room dark and cool, or commit to a 10-minute guided meditation to reset your nervous system.⁠
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Click here to learn more about caffeine and fertility: https://www.youtube.com/shorts/a3YqaIz4e90

03/06/2026

Day 3: Clean Up Your Macros — The Protein Check⁠
Protein provides the essential building blocks for hormones and supports the blood sugar balance required for optimal reproductive health. Many people unintentionally under-eat protein, especially when focusing on "clean eating" or plant-based diets.⁠
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For many individuals, aiming for 80–110 grams of protein daily can support metabolic health and egg/s***m quality. It’s about ensuring your body has the resources it needs to thrive during this 100-day window.⁠
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Your Preconception Action⁠
Today, focus on awareness rather than adjustment.⁠
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Track your protein intake for just one day. You don't need to change anything yet—simply observe how much you're currently getting. This data helps you understand if you're meeting the foundational needs for your hormonal and metabolic health.⁠
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Click here to learn more about protein and fertility: https://www.conceivehealth.com/blog/how-protein-affects-fertility/

03/05/2026

Day 2: Clean Up Your Plate — Fertility Nutrition⁠
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Diet is one of the most studied lifestyle factors in fertility. When we talk about “cleaning up” nutrition, we don’t mean restriction or perfection—we mean reducing inflammation and giving your body the raw materials it needs for hormone balance and cellular health.⁠
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Whole, antioxidant-rich foods can help protect egg and s***m cells from oxidative stress. And stable blood sugar supports ovulation, implantation, and energy.⁠
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Your Preconception Action⁠
Today, focus on one simple, high-impact swap. Replace at least one processed or unhealthy snack today with a single-ingredient food.⁠
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Try a handful of walnuts, a piece of fruit (like berries or an apple), or some sliced veggies. This isn't about eating less; it’s about choosing foods that actively support your fertility goals during this 100-day window.⁠
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Today's resource: click here to learn about the Mediterranean Diet and fertility: https://www.conceivehealth.com/blog/can-a-mediterranean-diet-improve-fertility/

12/09/2025

Protein has been all the rage lately -- and it's essential when you're getting ready for pregnancy or fertility treatment.