Office Hours: Preparing Your Body for Pregnancy — Fertility, Nutrition & Hormones

Welcome to Office Hours. This is our dedicated one-on-one space to go deeper, get clear, and explore what truly moves the needle for your health. I'm Dr. Mark Heim in and each week we're going to pull back the curtain and share the insights, the research, the lessons that don't always make it into our conversations with guests. Because at the end of the day, you are the CEO of your own health. And for many of you, your family's health too. And you might not feel it all the time, but you have far more power and agency than you realize. I'm glad you're here. This episode is brought to you by FunctionHealth, empowering you to live 100 healthy years with over 160 lab tests at just $365 a year. Sign up today at FunctionHealth.com, slash Mark, and use code Mark2026 to get $50 towards your membership. Today we're diving into one of the most personal and the most emotionally charged topics I get asked about, fertility. Now, so many of you have written in with questions about unexplained fertility, irregular or missing menstrual cycles, hormone imbalances, PCOS, endometriosis, miscarriages, and what you can actually do to prepare your body for conception. Now, these questions are deeply real, and they often come with frustration, confusion, and heartbreak, especially when the answers feel limited or incomplete. And yet, what I want you to know is this, you have far more influence over your fertility than you've likely been led to believe. So today, we're walking through your listener-submitted questions and breaking down what's really driving infertility and what the challenges are today for metabolic health issues, to inflammation, to nutrient status, to stress, to environmental toxins. My hope is that this conversation is going to give you clarity and hope in also practical steps you can start using right now, whether you're actively trying to conceive or whether you're simply planning to have a baby in the future. Let's start at the beginning here, having babies. Really important. This is where I see the most confusion, the most fear, and sadly, the most misinformation. The question is, what's actually driving infertility? Why is infertility on the rise? Is it age? Is it the environment? Is our diet? Is this something deeper? Infertility rates are rising due to a lot of things. The primary reason, and there was a book written about this by Harvard researcher named Walter Willett called the fertility diet about metabolic dysfunction. And I know you think Dr. Heimann, you must be obsessed with this metabolic nonsense. I hear about all the time from you. I'm sorry. It's just the thing that causes everything. It causes heart disease, causes cancer, causes diabetes, causes dementia, causes infertility, even causes acne, causes depression, causes mental health issues. I mean, it is a massive problem. So I'm sorry if I keep hammering on this, but this is the thing you need to understand. This is what's driving primarily so much of our chronic disease, including infertility. Now, there's other things besides metabolic dysfunction. That means metabolic dysfunction. I mean sugar, blood sugar, insulin issues, which we've talked about a lot in fertility rates are going up because of that, but also environmental toxins are on the rise. Plastics and pesticides and metals and so many toxins we're exposed to. And I test these things in people and I can tell you folks they're rampant. Even myself, I try to eat a low toxin diet. I try to only have healthy cleaning products in my house. Healthy skincare products. I try to do everything right. And it's just impossible. It's just impossible to avoid this. We live in a toxic stew. Now, the other thing about toxins you should know is that they're highly or monelly active. Pesticize, petrochemical toxins. I read a book about this when I was starting to learn about functional medicine 30 years ago called our stolen future by Theo Coleman. In this book, she talks about basically our stolen future. Our offspring are being affected by these environmental toxins. And she talked about an animal models and all these hermaphrodites that were being born in now, alligators and frogs and problems with fertility across the whole animal population. It's a real issue. And they are highly effective in binding to hormonal receptors, particularly estrogens. They call them Xenoestrogens or foreign estrogens or endocardial chryndisrupters. They disrupt your hormonal system. Also, microbiome plays a big role in hormone function. And we've taken so many antibiotics, such a crappy diet. Our microbiome is actually a piece of shit if you took my French. It's bad. We need to really get our microbiomes healthy because that can play a big role in our health. And of course, stress. And there's actually another book I read many years ago about stress and infertility. There was a whole program at Harvard where they taught people to meditate who were having infertility and they were getting pregnant at as high or higher rates than IVF treatment. So stress plays a big role. Now, age is another thing. For some reason, we used that baby's as teenagers in our 20s throughout human history. Now, our women are pushing it up to their 30s, late 30s, often 40s. And they're wondering why there's so much infertility. Well, and medical school, I learned if you're 35 and over, we call that a geriatric pregnancy. It's a terrible term I know, but it actually speaks to the idea that if you're 35, it's kind of late. So you got to be careful. That doesn't mean you can't have babies after that. My sister had a baby at 42. Another good friend of mine had another baby at 42. Naturally, it's possible to do. So I think if you keep yourself healthy and young, you can do it. All right. So one of the real drivers of infertility, it's a lot of things that we've talked about. It's metabolic health, it's inflammation, it's environmental toxins. These are the massive drivers. Now, what if you have normal labs? What if you have unexplained infertility? You've done proper imaging, you've done all the labs, you can conceive like, what do you do? This is where functional medicine really helps. Because you can dig into this real findings of what's going on. I've had women who have subtle thyroid dysfunction. We just had a story on our function health email where women have been struggling for 13 years with all these health issues. And her doctor never checked her thyroid. They didn't even check the right thyroid numbers. They checked maybe TSH, but they didn't check T3, T4 thyroid antibodies. So you have subtle thyroid changes. You can have inflammation that's causing infertility. You can have insulin resistance, so we talked about. You can be nutrient deficient, you know, folate. I had a movie that I was in called FedUp. And it was exactly infertility, but this woman had recurrent miscarriages. And she was just having miscarriage after miscarriage. And one baby, she got almost a term and it was born without a brain called anacetyphalate. Terrible. She was just struggling. And we she was the director of this movie FedUp that I was in like 10 years ago. And in the in the kind of tour of the movie, we were going on tour, going on TV and radio, whatever. We were riding in a cab in New York City and she has her baby there and breastfeeding this baby in the back of the cab. And she's telling me that story where she read this article I wrote, I don't know, 20 years ago or something, on methylation, which has to do with the vitamins and folate B6. And we know that if you're deficient folate, it's one of the things you're going to have an prenatal vitamin that actually you will have trouble with potential with birth defects or miscarriages. And she read this article, she went to her doctor, she had her doctor check homocysteine, which again, most doctors don't check, they'll check folate, which usually may not be a problem on lab tests, but the homocysteine is a better test. And we do that function help. And that's part of the panel that we create as a baseline. And that was elevated. And the doctor's okay, I'll just give you folate. And she says, no, no, Dr. Hyman says to check this gene, to see if I need a different kind of folate. And he checked the gene, she had the gene. And we also checked that a function help and call mkjFR. And then she took folate in the right form called methyl folate. And guess what? She was able to have a normal healthy baby. So nutrients can play a big role. Toxins. So I've had an other woman who struggled and we've found lots of heavy metals, we detoxified them, they've gotten babies after that. Gut health. Again, another important thing. A lot of women and people in general have gut health issues. Number one reason people go to the doctor. So there's a lot of things you can identify and treat that you can really focus on. Subclinical thyroid issues, autoimmune issues, chronic stress, mitochondrial issues, gut issues, toxin load, all these things we can measure in functional medicine. And when you look at some of the things that can actually help, besides doing all this, there's some but lifestyle things that make your eggs better. Getting quality sleep, balancing your blood sugar, optimize your nutrient status, lowering your toxin exposure, all these really help to improve the quality of eggs. And by the way, folks sperm too, because it's not just women here, they're the problem. It's guys too. Guys sperm is a problem. Men's quality of sperm is going down and down and down and stay tuned. I'm doing a podcast with Stanford urologist Michael Eisenberg coming up soon. That's going to go deep into the problems with sperm and sperm quality in society today and how that's contributing to infertility. And we're going to get into that. But right now we're going to talk about how to help improve your metabolic health. Because that's really an important factor of the fertility diet as an example. But I would go even further. People could go on the blood sugar solution, tend to detox diet, you go to tendadetox.com. It's the best way to reset your metabolic health. And of course, I created it, but it's out of my own practice and experience. And you know, what I've learned with patients, I simply write about, I talk about, and I teach about because I want not just my patients to have the benefit. I want everybody to have the benefit. So balancing your blood sugars key, getting rid of the starting sugar, having more protein, having more good fats, having more fiber, lots of patochemicals, getting your insulin stable, exercising, building muscle, all those things make a profound difference. And even small changes can make great improvement in ovulation hormone balance. And you know, PCOS is the most important example of this where women have a lot of fertility when they have polycystic ovarian syndrome, but it's not no bearing problem. It's a nutritional problem. They call it ovarian syndrome, but it's actually nutritional syndrome because it's related to the starting sugar in her diet. Okay, so, okay, not everybody, some small subset of people at PCOS are thin and healthy, but they'll have this problem. But for the majority, it's because of our starting sugar diet. So what else can you do to improve your quality, bags to improve your likelihood of having pregnancy that comes in term? It's eating real food. It's getting rid of ultra-processed food. It's having enough omega-3 fats. It's getting rid of inflammation triggers, like gluten and dairy dairy is a big problem for a lot of people, by the way, and can cause a lot of inflammation in the body. A lot of gut issues, a lot of auto-immune dysregulation. I like going sheep better, but you just want to be careful. Next, you want to do the best you can. Now, not make yourself crazy, but the best you can to avoid environmental toxins. So there's a great website, ewg.org. I'm on the board of the this group. It's the Environmental Working Group. And they did an incredibly deep research on how to source all the things that have low toxin levels. What foods to eat, what fruits and vegetables have the lowest pesticides, what have the most to avoid, what, you know, animal products you can eat that they're safe, how do you choose animal products, what about fish, what have to be smirkery and toxins, what household cleaning products you should have, what facial and skincare products you should have to go to skin deep. It's really a great app. It's part of their work. I filter my water at home. I have a reverse husband's spilter. I have air filters in the house. And actually, I need more because I just did my indoor air quality. And I had a device that I used to measure it. And I actually have a fair bit of indoor air pollution. And it's actually an often very toxic environment for people. And then just be smart. Like, you know, there's there's a lot of plastic. So plastic bottles and plastic cookware. And I mean, people microwave and plastic, just don't be stupid. No, the other thing people don't know is BPA is a huge endocrine disruptor. BPA also causes ins and resistance or bisfinal A. You should line cans, bottles, they've taken some of that out, but they replace it with something just as bad. Till they, you know, band that again. But BPA is also on credit card receipts. It's on the gas station receipts. It's on all that stuff. So you don't want to touch that stuff. People that you want to receive, like, no, thanks. You know, so be careful, those. Let's drop your hormones. Next thing you need to improve fertility is help your gut. So lots of more foods that support your gut microbiome, lots of fiber, nuts and seeds, fruits and vegetables, some whole grains and beans can be very helpful. Permanented foods, sourcrowed misu, kimchi, not dough, can't pay all these fermented foods can be very, very helpful. Prebotic foods can be helpful. The spirogus and through some artichokes and onions and you can just kind of go on chat, you be tea and look up what are prebotic foods and you'll see what they are. And then, you know, see as probiotics as a way to support your gut health. And I think most people in society today should be on a basic probiotic. It's almost like a foundational supplement. Multi-fiscial vitamin D and a probiotic and you know, I probably add magnesium to there, the basic foundation given the massive nutritional deficiencies we have. And those can help estrogen metabolism, they can help your immune system, reduce inflammation, they can improve your ability to absorb nutrients. So they're all very helpful. Okay, what else you can you do? Well, you can learn how to regulate stress in your nervous system. And when you're chronically stressed, it disrupts ovulation, lowers sperm count. I mean, if you take a bunch of soldiers who are healthy 20-year-old guys and you march them overnight, their sperm count drops dramatically. They're just doztron drops dramatically. Your thyroid drops dramatically. So stress affects every system in your body, including fertility, ovulation, sperm production. So learn some simple practices because, you know, stress happens to automatically, but learning how to activate your relaxation system is an active process. So meditation, breath work, and your human calls it non-sleep deep rest, which otherwise is known as yoga knee dreads been around for thousands of years. You can go to Spotify, just do yoga knee drought or go on YouTube and do a 10-minute or 20-minute or 30-minute one. Very important. Can your sleep optimize also critical? Because if you don't sleep, your stress response is much higher. Exercise also really helps reduce the stress, but also improves your reproductive hormones. These aren't really small tweaks. These are foundational things. These are root cause interventions that can really shift fertility outcomes, even when your regular traditional workout looks normal. Now, I mentioned PCOS earlier, polycystic ovarian syndrome. This is a common problem. It causes a lot of issues, causes irregular menstrual cycles, happy bleeding, can lead to obesity, facial hair, loss of scalp hair, acne can be kind of bad. And it's a fundamentally a metabolic problem. An issue of insulin resistance, inflammation, and all these things will affect your hormones. The key is basically following what I just said, which is get your blood sugar balance, get rid of starched sugar, exercise, strength, train, body Mendelian-Megeth b3s. There's a particular compound called the Nostra-Tall, particularly de-kyronostall or myonostall. It can be very helpful in improving this. I published I read this 30 years ago in the New England Journal of Medicine. So, well-evaluated natural compound and get online. It's really important. I think getting your blood sugar balance is such a key thing. And I think we've talked about that a lot already. So, we'll go over it. But that's really the fundamental issue here. Now, when you start getting metabolic health, then it's what happens. You start ovulating normally. You start having more regular cycles. You can do well. So, I don't have to be cursed with this problem that's forever with PCOS. You can manage it. And I actually had just a good friend with PCOS and she got really healthy. And she's, you know, 38 and she just had a beautiful baby naturally. So, the body can do that if you do the right things. Listen, every time you lift a fork to your mouth, you're making a choice. Because food isn't just fuel. It works with or against your genes, your hormones, and your immune system. It can lower inflammation and it can even help reverse chronic disease. But here's the problem. You can't fix what you can't see. Are you actually low in magnesium, vitamin D maybe, omega-3s, are toxins building up? Most people have no idea. And that's why we created function. Designed by the world's top doctors entrusted by hundreds of thousands of members, you can access to over 160 of the most critical lab tests for your heart, your hormones, your metabolism, nutrients, toxins, and lots more. For $365 a year, that's just a dollar a day. And once you have your data, everything changes. You stop guessing. You start eating for your biology. You take control of your health. You've got a function health dot com and start now. What about coming up birth control and getting your body ready to have a baby? Someone asked, I've been on birth control for years. How do I transition safely off that? Well, you want to make sure you know, people don't realize this, but the birth control pill actually depletes a lot of vitamins like B6, folate, magnesium, B12, zinc. So you got to get your nutrient levels up. And I'm talking about just a good multibitamin. It's not going to be a big deal. It might take your hormones about three to six months to reset after stopping the pill. And you want to just check your cycle, say how you're doing, get your nutrient levels up, support your liver detoxification, and help your body get back into natural rhythm. Birth control doesn't cause infertility, but can actually mask under lung issues. You want to make sure you check all that. Next thing we want to look at is something called AMH. Now, this is a basic test we do for women. It's part of the function health panel. The company I co-founded, you can get a whole comprehensive view of your body for $1 a day, 365 a year. And really look at everything that's going on, including all your hormones, all your metabolic health, all your nutrients, toxin levels, lots more. And there's a test we do called AMH. That means anti-malarion hormone. And that's a test that measures your ovarian reserve. Now, if it's low, does that mean you're in fertile? And how do I kind of check about the fertile years that I have left? So AMH is about the quantity of your eggs, not necessarily the quality. The quality is in plus more by things you have control of like inflammation, your mitochondria lifestyle. Your egg reserve is what you get. You're you're new and you're born. You have millions, do windows to maybe a hundred thousand when you're in puberty, and then it windows even further. And by the time you're 30s, 40s, it's it's the much lower. But the quality can be influenced by things that you have control over that manage inflammation, your mitochondria, health, lifestyle. If you have low image, it doesn't mean you're hopeless. You can still conceive of low numbers. And it's possible to improve the quality of your eggs and actually have conception. So don't don't lose hope. Man also, as I mentioned, you know, sperm is a big factor here and having a baby. And that affects the quality of the embryo, the epigenetics, the the the way in which the sperm is developed is actually controlled by diet, lifestyle, toxins. All these things we're going to talk about with Dr. Michael Eisenberg from Stanford in the coming podcast. So speaking of sperm and male fertility, male fertility matters more than people think. People always think about the woman and doctors focus on the women, but you got to focus on the guys too. And and diet plays a big role in sperm quality. And sperm health is affected by a lot of things. Sugar, of course, alcohol, really bad, plastics and chemicals, toxins are causing low sperm count. They're endocrine disruptors. Heat to like sonas. There's ice packs that guys use on their private parts for sonas. So you can do that if you want. Nutrient deficiencies also play a role. So you've got to get the nutrient levels up in men too. And and men's health has a lot of impact on many things related pregnancy like placental formation. You risk of having a miscarriage. Maybe your long-term child's health is determined a lot by the health of the men. So what a men need. They need the antioxidants, they need zinc, they need to make a threes, they need good quality, multibitamin. All that's really important. And of course exercise also helps. So as I mentioned, we're going to have a deep dive on male fertility. Don't miss my upcoming episode with Dr. Michael Eisenberg. He's one of the leading experts in the field. And we're going to go deep into that. All right. So the next question is about in vitro fertilization IVF and how to deal with the risks of the meds and how do they detox after a lot of people are asking about this. So let's sort of get into what they do. What do IVF meds do? Estimulate your ovaries to make eggs. And then to help you stabilize a pregnancy in the early parts of the pregnancy. So there's a lot of hormones involved. A lot of short-term side effects, but there are long-term side effects. The risk is generally low, but they're still being studied. Now after you kind of done this IVF treatment, how do you actually recover? How do you how do you help? Because the amount of energy required to stimulate ovaries to make eggs is a lot. And what drives the energy production, your mitochondria? So the mitochondria of the energy factors in your cell, they help our hormone production, egg development, detoxification, they help your role recovery. And there's lots of ways to support mitochondrial health. So you can eat rich foods in antioxidants, in lots of berries, leaky greens, colorful fruits and veggies, lots of omega-3s, a certain months, hardines, walnuts, chia seeds, all great. Cucu-10 is also very important. Really important. Organ meats, okay. If you don't like them and I love liver, they really help. They're the most nutrient dense food in the planet. If you don't believe me, just go to Google and ask for a chart comparing the most nutrient dense vegetable on the planet with liver. And you will see it's not even a contest. It's like this on the graph. Can't see my hands, but if you're listening, but it's a big delta. Oil, fish really help, broccoli helps, all that's great. Also, string training, exercise, walking, cardio, all-improve mitochondrial function, deep restorative sleep, also critical for healthy mitochondria. If you're working with a doctor or you want to try stuff on your own, you can try things like co-ins like Q-10 and as you don't see no neck, out-to-light poke acid, these are generally safe, but you want to choose the right products and really work with someone who helps you understand what they are because they're kind of not your general multibitamins. And they also have liver detox, actually, by the way. These can be really helpful. So your liver helps also clear hormones and clear the medications used in IVF. You don't want to go cleanse, but you want to just the general support of your detox pathway. So how do you do that and you eat foods that help detoxification? All the broccoli family, broccoli, collards, cabbage, brussel sprouts, onions, garlic, these all have sulfur in them that increases lute thion that is the main detox fire in your body. Lots of water. Herbal tea is going to be helpful. Gain to line is a great detox fire, ginger, peppermint, many other things can be helpful too. Lots of fiber that helps get rid of the excess hormones from your gut that get extruded from your liver and you need to other research. They can get them out of your body. Black seeds are amazing for this. Beans, fish, she's also great. Alcohol definitely bad for you. I'm sorry guys, I love the good drink down then, but there's no world in which alcohol is good and the dose makes the poison so higher amounts, more frequent amounts are dangerous. It really raises estrogen levels. It really screws up hormones that really affects sperm. So if you're trying to have babies, don't drink. Also, sweating is really helpful. So detoxification through sonas, exercise, cycling, all, all break. Also, you want to reduce inflammation. So when you have hormonal stimulation, it can make your inflammation levels go up that can show up as lots of symptoms like fatigue or mood changes, bloating, skin flares. The key is to lower inflammation by eating whole food on processed foods, lots of omega-3 fats. Same diet for everything, pretty much. Real food, low in sugar and starch, lots of omega-3s, lots of fiber, lots of colorful fussimessionals, lots of anti-inflammatory foods. You can eat lots of turmeric, ginger, rosemary, all helpful. I'll get rid of all the starch and sugar that really helps reduce inflammation in your body. Stress reduction also, stress makes you inflamed. So breath work, meditation, yoga, gentle movement, all help. Get your nutrient levels up. That really helps lots of demand on reproductive health when you're doing IVF. So you need lots of nutrients. Get p-vitamins, foli, b-12, especially, zinc, magnesium, vitamin D, omega-3s, iron, all really important. So you can get them through food, right? Eggs, greens, beans, nuts, seeds, wild salmon, lots of good quality nutrients also available in a high quality pre-nale or multivitamin. You want to get your labs drawn to make sure you're knowing what you're doing. And that's really why I co-founded Function Health. So do a scope of functionhealth.com. It's $365 a year for membership. Twice your blood draws a dollar a day. It's your health folks. Prioritize protein. As you body goes through a lot, you need more protein. It helps you repair tissues and things. So make sure you get about a gram per pound of ideal bodyweight. 80 to 100 grams usually is pretty good depending on your body size. Helps your hormones recovery from anything. Also, your nervous system is taking a big toll when you're going through IBS. A lot of people, it's a hard thing emotionally. Infertilities, hard, psychological exhausting, it's stressful. And all the factur biology, all effects hormones, biroids, gut health, fertility, all this stuff. So simple practices, meditation, journaling, breath work. I do every morning breath work in bed for 10 minutes. I do meditation in bed just before you get out of bed for the morning. Hop in that journaling practice in the morning. If I can do that, just simple things can help. And it does have to be a lot moving also helps. Getting all the energy out of your body. Like when you think about when you're chased by a tiger, there's a book called Zebra's Don't Get All Sures is they're chased by a lion. And then they run like crazy. They're freaking out. They're stressed. They're going to eat. The lion catches one of them and they all go back to eating and the lion's eating the others. Zebra, you know, in the midst of this big herd, they don't care because they know the lions they're eating the other guy. So they basically discharge the stress through running as fast as they can. So exercise really helps. Also social connections really important. Meaningful connections are really good for your health. So you can just get support through other people who've been through IVF or just friends in general. Make sure sleep is good. Also really important. Good hygiene like dark room, no screens before bed, you know, just wind down time, hot bath, your plugs, eye shades, whatever it takes. Also, you want to heal your gut because the gut plays a huge role in hormones. Gut health and hormones are super connected. IVF drugs can actually alter your gut motility. They can change your microbiome. They can affect your nutrients. So make sure you a lot of the good stuff like probiotic rich foods, yogurt, if tolerated, key for a sourquake, kimchi, all that's great. Pribotic fibers, as I mentioned, garlic, onions, spherigus, flaxseeds, chia seeds, plantains, also good. Don't eat ultra-process foods. Never should eat those. They're not food. They cause lots of inflammation. And then think about doing a gut reboot. Warm meals, soups, stews, cook veggies, all that helps. And give yourself time. Like it just takes time. You need usually a couple of months, two, three months. Recalibrate yourself after having IVF. The hormones, they need time to normalize your nervous system these times to decompress, your nutrient stores, any time to rebuild. It's expected. So don't be too hard on yourself. So next question is really about something that I like to talk about a lot, which is epigenetics. Now what are epigenetics? A lot to talk about, but I'm going to help you understand it. The question really is, how do you influence your genes? And how long does it take to influence your genes through lifestyle changes that will improve your baby's health in the long term? How do you set yourself up with the right gene expression? In other words, to conceive and have a healthy baby. So what are epigenetics? Well, you know what genetics are? You've got 20,000 genes, you've got 23 pairs of chromosomes, which I'll have all these genes on them. Those are fixed. They're not changing. They're like keys on a piano. You've got 88 keys on a piano, but your epigeno means above your genes. Now, I think of the epigeno, like a piano player. It can play anything. Jazz, ragtime, rock, classical, you name it, you can play whatever you want on that thing because it's the control of those keys that determines the songs that get played, the song of life that gets played for you. And so everything you do modifies your epigenetics. And in turn, we'll get passed onto your baby. And the good news is that you can change your epigenetics quickly. It can happen within weeks. We do this with now epigenetic testing for biological age. It's how we measure age. Can we see where the things are not going well? And we can actually test those and they correlate with a different biological age. It's different than your chronological age. So, for example, I did when I was 62, I did my biological age and I was 43. And then I did a whole bunch of stuff over the next two years to improve and fix my epigenome to be even healthier. And I was 64. I did my epigenetic age and I was 39. So even though I got two years older chronologically, I got four years younger biologically. So that's the power that we have of lifestyle and doing things that can change our epigenome. Now, what affects it or diet is probably the biggest factor. Again, the amount of sugar in starch we eat is just the problem. And the lack of good quality whole foods, the lack of fiber, lack of adequate fats, good fats, protein, all are very important. So when you want to improve, when you want to improve your epigenome, you have to eat a way that doesn't cause too much insulin production, which means low starch and sugar diets, higher fat, higher fiber, good quality protein, so forth. Also, nutrients play a big role in this and regulating your epigenome. So vitamins, minerals, you want to have optimal levels. And again, it functioned how the company had co-founded, we allow you to test all your nutrient levels. As your doctor usually doesn't check them, checking homocysteine, methamontic acid, vitamin D, zinc, omega-3-fath, these are the things you should be checking to see where you're at. And I can tell you in our population, 70%. And this is, mind you, the level that the government RDA says you need to not get at efficiency disease. So how much vitamin D do you need to not get rickets or how much vitamin C do you need to not get scurvy? Not very much. It's a very different number than you need for optimal health. So at the level that is the minimum to prevent a deficiency disease, we see 70% of members of function, no, we were 300,000 members. Now 70% have a deficiency in one or more levels of the nutrients at the lab reference range, which is their minimum, not optimal. So think about that. That's a big deal. So you want to know your numbers. Manage your sleep, manage your stress, all that leads to better egg and sperm quality really improves your epigenetic quality. Fertility, pregnancy and postpartum aren't separate chapters. They're part of one continuous story of hormonal shifts, metabolic changes, and deep transformation. And no matter where you are in that journey, I want you to know this. You're not broken and you're not powerless. So much of what affects fertility is influenced by the foundations, nutrition, blood sugar balance, stress, sleep, nutrient status, and environmental exposures. Small, consistent changes in these areas can have a profound impact over time, not just on your ability to conceive, but on your long-term health and the health of future generations. Remember, you are the CEO of your own health, and the choices you make today can shape your future. If you or someone you love is thinking about fertility, whether you're just starting to ask questions, navigating challenges, or preparing your body for pregnancy, I want you to know you're not alone. And this year, we're launching something new for our community called the Ultra Learning Series, where you can connect directly with my team at the Ultra Wellness Center for Deep, Practical Conversations, and make functional medicine simple and actionable. Now, our first workshop is Functional Fertility. It's happened on Thursday, February 12th at 12 p.m. Eastern time. Dr. Cindy Geier, who I work with for, I don't know, 30 years now, one time, and at least the Dr. Mike Nutritionist will walk you through what really influences fertility from hormones and inflammation, to nutrition, environmental exposures, and whole body health for both partners, because yes, it takes two. This is a compassionate and its evidence-based conversation designed to give you clarity, confidence, and real tools, no matter where you are in your fertility journey. You're going to find the link in the show notes, or just head over to Ultra Wellness Center and Instagram at Ultra Wellness Center, and you'll find out everything you need to know, and I really hope you'll join us. Thanks for joining me for office hours. I love diving into these topics with you. Remember, you are the CEO of your own health, and every choice you make can move you closer to healing and vitality. I want to keep these episodes as relevant and useful as possible, so tell me, what do you want to explore next? What questions are you wrestling with? What breakthroughs are you chasing? Share your ideas in the comments on social media, or through the link in the show notes. I'm listening. Until next time, keep taking charge, keep asking questions, and keep showing up for your health. If you love this podcast, please share it with someone else you think would also enjoy it. You can find me on all social media channels at Dr. Mark Hyman. Please reach out. I'd love to hear your comments and questions. Don't forget to rate, review, and subscribe to the Dr. Hyman show wherever you get your podcasts, and don't forget to check out my YouTube channel at Dr. Mark Hyman for video versions of this podcast and more. Thank you so much again for tuning in. We'll see you next time on the Dr. Hyman show. This podcast is separate from my clinical practice at the Ultra Wellness Center, my work at Cleveland Clinic and Function Health, where I am Chief Medical Officer. This podcast represents my opinions and my guests' opinions, neither myself nor the podcast endorses the views or statements of my guests. This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. This podcast is provided with the understanding that it does not constitute medical or other professional advice or services. If you're looking for help in your journey, please seek out a qualified medical practitioner, and if you're looking for a functional medicine practitioner, visit my clinic, the ultra wellness center at ultra wellnesscenter.com, and request to become a patient. It's important to have someone in your corner who is a trained licensed healthcare practitioner and can help you make changes, especially when it comes to your health. This podcast is free as part of my mission to bring practical ways of improving health to the public, so I'd like to express gratitude to sponsors that made today's podcast possible. Thanks so much again for listening.