Empower Your Fertility Guide Step-by-Step Formula to Improve Fertility Naturally

EMPOWER YOUR FERTILITY GUIDE

STEP-BY-STEP FORMULA TO IMPROVE FERTILITY NATURALLY

A Workbook designed for people who've been trying to conceive for 6-12 months.

BY DR. MARC SKLAR (THE FERTILITY EXPERT)

HOW TO USE THIS GUIDE

Open this guide on your favorite device so you can easily click the embedded links (the links will help you to learn more about each topic and order any of my recommended products).

Print copies of pages 6, 10 and 29 so you can do the exercises.

Make sure you also watch the FREE online masterclass so you can make the most out of all the information in this guide + know how to properly implement it

You don't need to read everything and do everything at once This guide isn't here to overwhelm you, it's here to empower you Take it slow + in your own time

Use this Fertility Guide alongside my FREE Fertility Masterclass for the best results.

During this masterclass, you'll learn:

How to create a ROADMAP that takes you to a healthy pregnancy by improving your egg quality

How AMH and FSH can be improved when you start doing what your body needs

How to take control of your fertility by becoming your own advocate with your doctors

How to focus on what matters and stop doing everything... so you can start doing what really works.

How you can get started so you can see results by taking action with a plan that works for you.

MASTER THE BASICS

Understand your hormones, fertility and health through testing and tracking.

Let’s get back to basics! Tracking your menstrual cycle, ovulation and period symptoms is important. Exploring this data can help you to receive messages from your body that will help you to understand what’s happening and what you need to improve.

What is the menstrual cycle?

Menstruation is part of the menstrual cycle, which helps a woman’s body prepare for the possibility of pregnancy each month A cycle starts on the first day of a period The average menstrual cycle is 28 days long However, a cycle can range anywhere from 23 days to 35 days The parts of the body involved in the menstrual cycle include the brain, pituitary gland, uterus and cervix, ovaries, fallopian tubes, and vagina Body chemicals called hormones rise and fall during the month and make the menstrual cycle happen. The ovaries make two important female hormones, estrogen and progesterone. Other hormones involved in the menstrual cycle include follicle-stimulating hormone (FSH) and luteinizing hormone (LH), made by the pituitary gland.

What is a typical menstrual period like?

During the menstrual period, the thickened uterine lining and extra blood are shed through the vaginal canal. A woman’s period may not be the same every month, and it may not be the same as other women’s periods. Periods can be light, moderate, or heavy, and the length of the period also varies. While most menstrual periods last from three to five days, anywhere from two to seven days is considered normal.

C K I N G

T Y T R A

L I

T I

F E R

TRACK WITH CONFIDENCE

Understand the full scope of your cycle, trends, and actual hormone concentrations. Say goodbye to guesswork, and hello to more confident decisions — and freedom

The Mira device is used by many of my patients to help them get clearer information about their ovulation window. It's an easy to use health tracking platform that provides you accurate and personalized ovulation analysis by tracking your Luteinizing Hormone (LH) and Estrogen levels.

With this device, you'll feel confident in pinpointing your fertile days so you'll know when to have intercourse.

TEST DON'T GUESS!

This is going to sound crazy but… around 92% of the people who read this WON'T have had enough fertility testing done. But it’s not your fault!

So many of my patients come to me complaining about the lack of access to hormone testing in a doctor’s office I have first-hand experience with the frustration it can cause It's not cool to be told you don’t need hormone testing when you know it could provide key insights to your fertility

The good news is: you now have the chance to take charge of hormone testing for yourself. No longer is it necessary for you to wait for your doctor’s approval or spend $$$$$ to investigate your hormone levels.

You can test yourself with an at-home testing kit. Here are the ones I recommend to get started...

FEMALE HORMONE TEST

CLICK HERE

At home female hormone test to provide a broad picture of a woman's hormonal health, with online results in 5 days.

Biomarkers covered:

Follicle Stimulating Hormone (FSH)

Luteinizing Hormone (LH)

Prolactin

Oestradiol

OVARIAN RESERVE TEST

At home AMH test to indicate the number of eggs a woman has left, with online results in 5 days.

Biomarkers covered:

Anti-Mullerian Hormone (AMH)

THYROID TEST

PROGESTERONE TEST

At home Progesterone test to confirm if ovulation has occurred on day 21 of a menstrual cycle with online results in 5 days.

Biomarkers covered:

Progesterone Hormone

At Home Thyroid Function Test Kit which measures:

the levels of thyroid stimulating hormone (TSH),

Free triiodothyronine (FT3)

Free Thyroxine (FT4)

(FOR HIM) TESTOSTERONE TEST

The home male hormone test to include SHBG which indicates the amount of free testosterone in your blood

Biomarkers covered:

Testosterone

Sex Hormone Binding Globulin (SHBG)

Free Androgen Index (FAI)

Ooestradiol

Prolactin

ADVANCED TESTING

Some people need to go deeper with their testing to really understand what's impacting their fertility.

I recommend having more in-depth testing AFTER you've done all of the standard testing (FSH, LH, AMH, DHEA-S, TSH, E2, Testosterone, Prolactin, Vitamin D + Progesterone.

In-depth testing options include:

Testing your gut health

Testing for nutritional deficiencies

Testing for food sensitivities

Testing for inflammatory root causes of disease and imbalance

Testing for patterns of hormone imbalance

Testing for issues related to toxins and more

EXPLORE ADVANCED TESTING OPTIONS - CLICK HERE

LABWORK RESULTS

Use this sheet to record any labs you have done so you can review which areas you need to work on. Print this page as many times as you need to track across different months of testing.

NEED HELP INTERPRETING YOUR LABS?

Our mission is to help you get pregnant. Let us be your fertility detectives.

The HOPE Fertility Program is designed to help women who have been trying for over 6 months OR are over 35 years old

No matter if you've been told you're too old, have unexplained infertility, had failed IVFs or seen TOO many negative tests in your life if you're ready to take action and get answers, this is the program for you.

During a private, 60-minute consultation, we'll run through ALL of your lab work with you, explain your results and guide you on what they mean for your fertility. We'll also create a plan to address any areas where your labs showed a need for support or improvement.

The Hope Program takes the guess work out of your lab results. You'll know EXACTLY where you're at and exactly what you need to do next to improve your health + fertility. We'll also be there for you every step of the way to track your results and provide our continuous expert guidance.

ARE YOU READY TO FINALLY UNDERSTAND YOUR HEALTH + FERTILITY AND KNOW THE BEST NEXT STEPS TO TAKE?

FERTILITY NUTRITION

With these simple, natural changes to your diet you can expect to drastically improve your fertility, boost your ovarian function, increase your egg quality and empower your reproductive health.

Eat organic fruits and vegetables to avoid harmful pesticides and herbicides.

Eat organic dairy products that do not contain hormones or antibiotics.

Eat only lean red meat that is grass fed or organically grown.

Eat only organic ‘pasture-raised’ or ‘free-range’ chicken that is free range or organically grown to avoid hormones and antibiotics which can disrupt your hormonal balance.

Eat wild fish that is fresh and comes from deep sea waters Select fish like sole, tilapia, cod, and salmon Avoid farmed salmon, tuna, shark, and seafood because they may contain high levels of heavy metals

Make sure your fertility diet is high in fiber

Do not eat soy products unless they are the fermented type like miso or tempeh.

Avoid refined sugars. Choose natural sweeteners like maple syrup, honey, stevia, or agave nectar.

Drink lots of water, 6 to 8 glasses a day.

Include essential fatty acids into your diet.

FERTILITY APPROVED SHOPPING LIST

PROTEIN

Skinless turkey breast

Skinless chicken breast

Wild Salmon

Alaskan halibut

Albacore tuna

Pasture-raised eggs

Grass fed Beef

Wild Meats

FATS

Avocados

Extra-virgin

olive oil Coconut

oil

Walnuts

Almonds

Peanuts

Pecans

Cashews

Pistachios

Brazil nuts

SEEDS

Sesame seeds

Sunflower seeds

Pumpkin seeds

Flaxseed

TEA

Green tea

White tea

Black tea

Oolong tea

FRUIT

Blueberries

Raspberries

Strawberries

Blackberries

Boysenberries

Cherries

Plums

Purple grapes

Pomegranate

Oranges

Lemons

Limes

Grapefruit

Tangerines

Tomatoes

Peaches

Cantaloupe

Apples

Apricots

LEGUMES

Lentils

Black Pinto

Kidney

Navy

Lima

Garbanzo

Green beans

Sugar snap peas

Green peas

VEGETABLES

Broccoli

Cabbage

Cauliflower

Spinach

Dark green leafy lettuce

Brussels sprouts

Collards

Bok choy

Swiss chard

Wheatgrass

Pumpkin

Carrots

Butternut squash

Yams

Sweet potatoes

Bell peppers

Artichoke hearts

Asparagus

Eggplant

SEASONING

Red/white onion

Garlic/Ginger

Cinnamon

Parsley

Rosemary

Oregano/ Basil

Chives/Cilantro

Dill/Mint

FREE 2-WEEK MEAL PLAN

Never worry about "what's for dinner" whilst trying to conceive again! Gluten-free, paleo, low-carb and quick recipe meal-plan options (that also help you to save money).

CLICK HERE

NUTRITION + SUPPLEMENTS

GRASS-FED ORGAN COMPLEX

CLICK HERE

Grass-fed heart is a concentrated source of COQ10. There is PLENTY of research to support that COQ10 improves egg quality

It is also the NUMBER ONE food source of copper Low levels of copper have been linked to both male and female fertility.

If that’s not enough, it’s also a source of folate, iron, vitamin A, zinc, important amino acids and more.

The ideal way to maintain the fragile nutrients and enzymes found in organ meats is to eat them raw not ideal for most people The best way to get regular benefits from organ meats is with this supplement!

ORGANIC SUPERGREENS

CLICK HERE

Superfoods are nutrient-dense foods filled with an abundance of essential vitamins, minerals, antioxidants and more within them. They should be a part of EVERY fertility journey!

A good Supergreens powder should be ORGANIC and NONGMO, ideally contain no cereal grasses and be 100% gutfriendly with a wide array of digestive enzymes to help you break down and absorb all of these amazing superfoods optimally

GRASS-FED BONE BROTH

CLICK HERE

Bone broth is included in ALL of my fertility plans. Unless you have dietary restrictions that mean bone broth isn’t an option for you, it really is a non-negotiable for your fertility. It is a simple, natural and easy way to supercharge your fertility

Bone broth is great for your skin, joints and your digestion!

Too busy to boil your own broth for 48 hours? Can’t access high quality, grass-fed bones near you? I recommended the Grass-Fed Bone Broth powder from Paleovalley.

APPLE CIDER VINEGAR COMPLEX

Apple Cider Vinegar is a natural laxative (working wonders for your digestive system) that also (naturally) lowers blood sugar levels, improves absorption of protein, increases satiety and lowers belly fat (so great for natural, healthy weight loss)

For most people, getting a daily shot of Apple Cider Vinegar isn't ideal (and not great for your teeth)

Paleovalley’s ACV supplement also contains four additional superfoods shown to support gut health, inflammation reduction, weight loss, and blood sugar stabilization

TURMERIC COMPLEX

Turmeric is a wonderful natural way to support both male and female fertility However, Turmeric is poorly absorbed when eaten as a single ingredient.

Paleovalley are my favorite providers for a Turmeric Complex supplement

It also includes other great ingredients for fertility like; Organic Ginger, Organic Rosemary, Organic Cloves, Organic Coconut Oil, Organic Black Pepper.

Vitamin C is one vitamin that many of us think we don’t need to worry about It is so abundantly available in fresh fruits and veggies (something which you're likely already consuming daily if you’re trying to conceive naturally )

However, once you start to cut, cook or process fruits and vegetables, they start losing their nutritional content You might not be getting as much vitamin C as you think…

This is why I recommend adding a Vitamin C supplement to everyone in my programs. Vitamin C does a wide array of awesome things for both male and female fertility it’s also incredible for boosting immunity and protecting you from infections and illnesses that may otherwise slow your fertility journey down

PLANT BASED PROTEIN POWDER

Proteins act as the structural building blocks for nearly every tissue in our bodies – sperm and eggs included! They also support the function of every major cell in our bodies, from our red blood cells to our immune cells.

This fertility-approved and vegan/vegetarian friendly protein powder is one of my all time favorites! It’s crafted with pure plant protein, functional mushrooms, pretty-much-magical adaptogens, and no fillers whatsoever You’ll love what it does for your everyday.

CLICK HERE

ADAPTOGEN BLEND

There’s an incredible, ancient magic in mushrooms that can do wonders for your health, wellbeing and, as a result, your fertility and no, I’m not talking about the ‘make your head go funny’ kind.

Ashwagandha is awesome for reducing stress, regulating blood sugar levels, reducing inflammation and cholesterol levels (amongst other amazing benefits).

Chaga helps to defend your immune system and is rich in vital nutrients including Vitamin D, iron and magnesium

If you don’t have an adaptogen blend implemented into your fertility plan, I implore you to do that now!

MACA

CLICK HERE

Maca for has a range of benefits for fertility, including; Reduces anxiety stress, Higher mental clarity, Boosts libido, Improves fertility, Better memory, Increases energy levels, and more

Maca is especially good for women with hormone imbalances that have been considering taking hormones to improve their fertility but are wishing for a more natural route Instead of introducing more hormones into your body, maca root can be used to help your body with its own natural production and regulation of hormones

NEO Q10

CLICK HERE

CoQ10 is THE BEST. I love this supplement and recommend it A LOT. Here’s why:

CoQ10 is a nutrient that naturally decreases in the body as we age, so we need to increase and support our CoQ10 as we get older Further to this, it’s also an important supplement in minimizing and slowing down the aging process of the cells

Taking CoQ10 helps with Ovarian Rejuvenation (meaning it can restore your ovarian health) It does this to the mitochondria of your cells (an effective powerhouse of a cell). When you start supplementing with this it’s common to notice an increase in energy There are many studies done on the benefits of CoQ10 and fertility, that’s why it’s a staple in all of my plans

CoQ10 supports male fertility by promoting sperm motility, and female fertility by promoting egg quality CoQ10 also supports heart health, healthy blood pressure levels, and maintains optimal CoQ10 levels in patients taking a statin

FH PRO FOR WOMEN

This supplement provides you with more than 30 fertility empowering ingredients, like myo-inositol, d-chiro inositol, CoQ10, and folate

It helps to support your fertility and reproductive wellness in three ways: by providing antioxidant support, by supporting healthy hormone balance, and by providing preconception vitamin and mineral support.

FH Pro acts as your multivitamin whilst hitting on every perimeter for male fertility: sperm count (how much healthy sperm you have), motility (how well your sperm moves around) and morphology (your sperm’s shape and size) Making all of these factors healthy is key to sperm quality and increasing your chances for conception

I’m actually super, super impressed because it has all of the key fertility-enhancing ingredients, including CoQ10, L-Carnitine, Arginine, Zinc, Selenium, Vitamin E and Lycopene Something, as I said earlier, I’ve never seen before to this level of quality And the dosing is also great!

I took a look at their research study of men using FH Pro for 3 months and it resulted in a significant reduction in sperm DNA fragmentation and seminal oxidative stress, and significant improvement in sperm count (increased by 33%), progressive motility and morphology in infertile men

PERSONALIZED DIET + SUPPLEMENT PROTOCOL

Our mission is to help you get pregnant. Let us write your personalized fertility plan.

During the HOPE Fertility Program we'll review your entire case/fertility history and create a personalized fertility plan for you to help you empower your fertility by addressing ALL areas in your life, health, body, wellbeing that impact your fertility

After reviewing all of your labs + your fertility journey, we'll be able to recommend specific diets and supplements that are best for your case.

Myself and my team of natural fertility experts have been helping couples get pregnant for over 18 years. With the Hope Fertility Program we can help you, no matter where you live.

Our patients are from all over the US, Europe, Australia, South & Central America!

ARE YOU READY TO KNOW EXACTLY WHICH SUPPLEMENTS YOU NEED AND HOW TO EAT TO GET PREGNANT?

APPLY FOR HOPE FERTILITY PROGRAM

ENVIRONMENTAL TOXINS

Follow these 8 steps to reduce toxins in your home.

Exposure to toxicants is highly disruptive to your endocrine system: the system that helps your hormones to stay happy and harmonious Start incorporating habits from the list below to decrease the impact environmental toxins are having on your health, hormones and fertility

1) Reduce fragrances in your home

All products with fragrance in them have up to 3000 chemicals that are used to manufacture the scent with further chemicals added afterwards to stabilize the scent. All those yummy scents sneak harmful chemicals into your body and wreak havoc on your system. Check ingredient labels for the words “fragrance” or “perfume”; if you see them, put it back. This includes things like plug-in air fresheners, febreze sprays, scented candles, car fresheners, etc. Also, be careful with incense. You might think these are holistic and helpful to your health, but incense is almost as bad as smoking! Sage or Palo Santos with windows open is okay. Solution: look for products that are scented with plant-based essential oils only. Flowers are another great way to bring in a fresh scent.

2) Remove plastic from the kitchen

Plastic is convenient, but it also exposes us to chemicals that mess with our hormones. Known as “endocrine disrupting chemicals” these substances readily leach from plastics into the foods and liquids in contact with them. We can’t avoid plastics everywhere, but if you switch to safer materials (like glass) when it comes to food & drinks, you’ll be able to reduce a good chunk of your exposures. There are NO safe plastics there are only safer plastics And definitely no reusing plastics!

3) Safer personal care and beauty products

We absorb a lot from what we put on our body! Our skin is our largest organ, and while we don’t absorb everything we put on it, we definitely absorb a lot, including the chemicals used in personal care products

Unfortunately, regulation of chemicals in personal care products is extremely weak; the last time a federal law regulating this sector of the marketplace was passed was 1938! More endocrine disrupting chemicals, carcinogens, and even neurotoxins are commonly used in the make-up and personal care products we use each day.

Look for things like fragrances or parabens in products both of which are endocrine disruptors. The goal here is to phase out the use of conventional skincare, makeup, and personal care products, and seek out safer nontoxic alternatives.

4) Safer cleaning products

What you are cleaning your home with affects you and everyone around you. Prolonged cleaning product use can be worse for your health than smoking especially if you don’t wear gloves. It’s important to switch out any chemical-filled cleaning products and switch them to less toxic products.

It’s also important that you dust your house regularly. Do you know how much dust your house is collecting? Everything you bring into your house is releasing chemicals and added chemicals tend to shed constantly and form in our house dust! Get into a routine of dusting your home

To reduce the amount of toxins you’re bringing into the home from outside, make sure you implement a NO SHOE policy (if you don’t have one already)

5) Filter your water

What are you drinking? There are so many chemicals in our drinking water! Our water system is not catching everything that is bad for your body

There are so many chemicals in our drinking water with only 89 technically regulated. Pharmaceuticals, estrogen from BCPs, narcotics aren’t regulated!

Make sure to check if there is fluoride in your water especially for women TTC, pregnant, or nursing young children. This isn’t just your drinking water, you shower, cook etc. If you can’t get a whole house system, you can get filters for each faucet

6) Limit canned foods

While canned foods are convenient, they are also an exposure source to the same BPA found in plastics. The lining of cans are coated with an epoxy resin to prevent the food from touching the aluminum, but just like with plastics, these endocrine disrupting chemicals shed and migrate into the food. More acidic foods like canned tomatoes will have much higher levels. Aim to purchase fresh, or jarred foods over canned, when possible.

Beware of BPA-Free claims as often these just contain nearly identical chemicals in the same family (like BPF or BPS), or other chemicals that we don’t know much about.

7) Clean your house/Dusting/Vacuum often and remove your shoes

8) Limit time using Cell Phones and Computers

CLEANSE YOUR LIVER

Detox your liver and reproductive organs with Castor Oil! Castor oil is a truly wonderful self-care, home-therapy technique to nurture your fertility during the follicular phase of your menstrual cycle.

Using Castor Oil will promote blood circulation and help to bring fresh, oxygenated, rich blood to your reproductive organs.

Castor oil packs have so many benefits that I will recommend the use of them to almost everyone! For fertility in particular, they can do amazing things for those of you who experience; endometriosis, fibroids, cysts, polyps, PCOS, blocked tubes, menstrual clots, and more...

From my recommended provider Queen of Thrones.

SAFER CLEANING PRODUCT SWAPS

Reduce the amount of environmental toxins in your household by making these simple swaps.

100% NATURAL HAND SOAP

One way to wash away toxins is by regularly washing your hands However, what's the use in that if your hand soap is also full of nasty chemicals?

Swap out regular store bought soaps for a hand soap like this one from My Greenfills

It's safe, effective, environmentally friendly and super affordable!

NON-TOXIC DISHWASHER SOAP

The chemicals in your pods and store bought products literally coat your glasses and plates

Get this The chemical film is re-hydrated when you put food on your plates or hot coffee in your favorite mug!

Seriously, and they go directly into your body. Not cool! Instead you should swap to a non-toxic and family safe dishwasher soap like the one I use from my Greenfills.

SAFER HEALTH PRODUCTS

Be mindful of what you put onto your skin, hair and nails.

My favorite company for clean, safe health + beauty products is Primal Life Organics They create nontoxic and chemical free, immune-friendly personal care products.

With a registered nurse as their creator and founder, they've put the CARE back in skin-CARE and possess the knowledge and know-how to formulate products to support your health, promote beauty, be a part of your preventative health program and facilitate anti-aging.

SAFER BEAUTY PRODUCTS

Where skincare meets self-care. A toxin-free approach to a smooth, clear complexion.

My favorite company for skincare is Cirem. They have products for every skin type, tone, and texture All of their products are paraben free, non-toxic, free of synthetic colors, safe and kind to skin, cruelty free, clinically-tested + dermatologist approved

That's why, whenever my patients ask for recommendations on how to switch their skincare products, my first go-to is always Cirem!

NURTURING A POSITIVE FERTILITY MINDSET

Struggling to stay sane on the journey to conceive?

Shifting your mindset is NOT about saying your infertility is “all in your head”. Instead, it acknowledges the very real and difficult struggles and battles you face whilst on a fertility journey.

Embracing techniques that will help to keep your mind healthy and empowered is key to getting through all of this with your mental health, relationships and wellbeing intact.

Try my “Love Your Every Week” positive fertility mindset technique. All you need to do is print out the next page OR grab your favorite journal + a pen.

You should try to complete this exercise every week. Adding at least one thing you love to your daily routine will have the most profound positive effects.

LOVE YOUR EVERY WEEK TECHNIQUE

What is something you really enjoy?

When can you dedicate time for yourself to do this?

DAY TIME

What is something else you really enjoy?

When can you dedicate time for yourself to do this?

DAY TIME

What is something else you really enjoy?

When can you dedicate time for yourself to do this?

DAY TIME

What is something else you really enjoy?

When can you dedicate time for yourself to do this?

DAY TIME

MEDITATION FOR FERTILITY

When you’re feeling stressed, overwhelmed and anxious about your fertility journey, meditation is a great technique that will help you to turn your attention away from a build-up of negative emotions so you can feel more positive gratitude towards your body again.

We’ve all heard of meditation and most of us agree that it’s good for us however, not many of us will commit to meditating regularly.

Meditating for fertility is all about connecting with your own preferred methods of meditation.

You may try simple breathing meditations, body scans, listening to meditation music or guided meditations. Start with 10-15 minute sessions and see if you can increase the period over time.

FREE FERTILITY MEDITATION

PROGRAM WITH CIRCLE + BLOOM

Take the stress out of trying to conceive Click here to get started

THE HOPE FERTILITY PROGRAM

WE'RE YOUR FERTILITY DETECTIVES

The Fertility Program is an exclusive Fertility program designed to empower fertility naturally for women who've been trying for over 6 months or are 35+. Our team of natural fertility experts will work on your case creating a personal fertility plan, alongside with live Q&A support calls for accountability and support. We work side-by-side with you, working towards your dream of becoming a mom.

The goal of this program is to find out why you're not getting pregnant and creating a personalized fertility plan to change that - so you have a healthy body, healthy pregnancy & beautiful baby.

How does it work?

This is a fertility program - by application ONLY. We can only accept a limited number of patients to ensure our best attention and care to everyone in the program

Who is it for?

This program is for those who have been trying for 6+ month OR are 35+ years old

If taking pregnant is getting longer that you'd like - this is for you

How do I join?

To join you'll need to fill out an application form. If you qualify, you'll be contacted to book a discovery call with the team to figure out if you're a good fit and if we can help you

THE HOPE FERTILITY PROGRAM

DON'T JUST LISTEN TO US!

ARE YOU READY TO BECOME A MOM?

Our Fertility Programs have helped thousands of women like you get pregnant. Unexplained infertility, advanced maternal age, health and fertility conditions... even if they've told you your only option is IVF... we can prove them wrong!

BIANCA, 38

KATELYN, 33

SHELLY, 45

DONNA, 45