1. Get a good nights rest. Turn off your phone and computer by 9pm and get in bed by 10pm. The American Society of Reproductive Medicine suggest 7-8 hours of sleep a night, but most practitioners will encourage getting closer to 8-9 hours of sleep a night. Sleep disturbances or not enough sleep will disrupt the secretion of sex hormones and disturb your bodies natural circadian rhythm. A well rested body is going to make smart food choices in the morning. A tired body will more likely gravitate towards carbohydrates and instant caffeine in the morning. Additionally, a lot of late night snacking will happen as the evening grows on, those are often not our most nutritious choices.
2. Eat breakfast with some protein every morning. Some doctors recommend shooting for a breakfast that is 45% healthy fat and 30% protein, 25% carbohydrates. You'll find some blogs recommend eating up to 30 grams of protein in the morning. Personally, I can't eat that much in one setting and tend to think of the morning as made up of 1st breakfast and 2nd breakfast. 1st breakfast usually happens within half an hour of waking up and I'll eat some turkey sausage and then have a cup of tea. I recommend having caffeine once you've eaten and never on an empty stomach. 2nd breakfast is usually more substantial.
3. Get morning sunshine 3-5 days a week - Vitamin D is important in preventing miscarriages, helping with egg quality and making strong bones. The sun will also free up nitric oxide in your body and help better circulate blood. Good eggs need good blood flow.
