10/05/2026
20 non-negotiables for egg quality in the next 90 days that have nothing to do with supplements 🥚
And yes — this applies whether you’re trying naturally or heading into IVF. 👇
Most women going through this process focus heavily on supplements — and completely overlook the foundations that actually create the environment for a healthy egg to develop. The 90 day follicular window means what you do right now matters. A lot. 🌿
Here’s what actually moves the needle 👇
1. Eat enough — your body needs to feel safe
2. Eat within 60–90 minutes of waking
3. 20g+ protein at every meal
4. Always eat carbs with protein and fat
5. 10+ minutes of sunshine — morning, afternoon and dusk
6. Build meals around a variety of whole foods
7. Prioritise animal protein
8. Full fat dairy — ditch the low fat
9. Low heat, slow, or pressure pot cooking
10. Probiotic-rich foods daily
11. Dark greens and cruciferous veg every day
12. 8 hours of uninterrupted sleep — aim to be asleep by 10pm
13. No screens an hour before bed
14. Walk 10 minutes after every meal
15. Weight training 2–3x a week
16. Ditch chronic high intensity cardio
17. One daily stress tool, used non-negotiably
18. Swap plastics, synthetic fragrance and non-stick cookware
19. Avoid alcohol — ideally none at all during this window
20. 2–2.5L of filtered water daily
None of these require a prescription or a supplement stack. They require consistency across 90 days. 🌱
💾 Save this — you’ll want to come back to it
Which one are you already doing? Drop it below 👇
