5 Sneaky Things That Can Mess With Your Ovulation

Struggling to conceive despite being told your labs are ‘fine’? It might mean there’s more happening beneath the surface...from blood sugar to EDCs

Hi love,

To be honest, fertility is one of the hardest topics for me to write about.

• It’s deeply personal

• It can stir up emotions of hope, grief, frustration, or longing

• It’s easy to get caught between fear-mongering and necessary education

• It is incredibly incredibly complex

There’s no perfect way to talk about it. But what I keep coming back to is this: knowledge = power.

I believe that women - just like you 😊 - are intelligent, intuitive, and capable of holding complex information.

I know you can take information and use it to make an informed choice on how to support yourself - which for some may mean leaving it at the door and for others may mean life changing habits.

So here we go

There’s a lot missing from the standard fertility conversation.

When most of us think about fertility, we picture the reproductive system -ovaries, eggs, sperm, maybe a hormone or two. But the truth is, fertility is a whole-body, whole-system conversation.

And there’s a reason fertility challenges are on the rise.

• 1 in 6 women will face infertility at some point in their lives

• The use of ART (assisted reproductive technology) has grown steadily, rising from 5% to 10% annually

• Fertility challenges are split almost evenly: 1/3 from the woman, 1/3 from the man, and 1/3 a combination

And for women, the #1 reason behind infertility?
👉 Difficulty with ovulation

So the real question becomes: why is it difficult to ovulate?

it’s not always simple.

Age, genetics, some medical conditions (i.e., endo) can all play a role. These are generally viewed non-modifiable factors (meaning things we can’t really change)

But there are also many modifiable factors that influence ovulation - aka things we can influence.

And this is where we shift from fear to empowerment.

Many of the factors that disrupt ovulation are also the ones we can influence with intention, lifestyle shifts, and the right kind of support

So below, I’m breaking down the 5 most common root causes of ovulation challenges that I wish every woman knew about - and, more importantly, what we can do to support them.

pst: as a reminder, there are many other things potentially at play other than just issues with ovulation. Things like POI, endometriosis, adhesions/fibroids, to name a few. We’re not covering that here, but will be doing a deep dive on them later

1. The Slow Thyroid 🦋

Why it matters

Your thyroid is a small butterfly-shaped gland at the base of your neck that sets the pace for your entire metabolism.

When thyroid function slows down (even just a little), the body starts conserving energy.

It’s essentially pressing the brakes on the body.

And so if we’re in energy conversation mode, reproduction is often one of the first systems to be put “on pause.”

+ ovulation is highly sensitive to thyroid hormone signals.

Without enough thyroid hormone, follicles may not mature properly, the LH surge can get disrupted, or progesterone after ovulation may be too low to sustain a healthy luteal phase. This is why hypothyroidism and Hashimoto’s thyroiditis are so often linked with fertility challenges

Your Slow Thyroid Tool Kit

Clues of A Slow Thyroid

• Fatigue (that isn’t fixed by sleep)

• Bloating, constipation, or slow digestion

• Dry skin, thinning hair, brittle nails

• Irregular periods

• Low mood (hypothyroidism can be a cause of depression_

• Difficulty losing weight, or unexplained weight gain

• Feeling cold all the time

Testing options

• Full thyroid panel in blood = gold standard

  • TSH

  • T4 and Free T4

  • T3 and free T3

  • Reverse T3

  • thyroid antibodies (TPO, TgAb)

• Bonus Testing:

  • Blood vitamin D, iron, ferritin, and zinc levels - since nutrient deficiencies can impair thyroid hormone conversion

  • Basal body temperature charting can also show low luteal temps if thyroid function is sluggish

  • HTMA test - to look at potential subclinical thyroid issues

Ways to support

• Nourish the thyroid:

  • selenium (1-2 Brazil nuts x day, eggs, fish)

  • food based iodine (little bit of seaweed throughout the week for example)

  • zinc (oysters, pumpkin seeds)

  • omega-3s (fish fish fish!)

• Remove hidden burdens and inflammation: gluten can reduce antibody activity in Hashimoto’s for some women. Taking stock of heavy metals as well as they can compete for receptors (think: mercury, lead, fluoride)

• Lifestyle support: prioritize rest (!!!!), gentle movement, and stress regulation (chronic stress suppresses thyroid function).

• Supplements (with guidance of practitioner):

  • selenium + myo-inositol for antibodies

  • vitamin D and zinc (if needed)

  • omega-3s

  • + some women may also need thyroid medication - and that’s not a failure; it’s support.

2. PCOS Picture 💪🏼

Why it matters

Polycystic Ovary Syndrome (PCOS) is one of the leading fertility challenges in women.

It’s a condition of of both the metabolism and hormones, and is often driven by insulin resistance and elevated androgens (like testosterone).

Here’s a brief summary on how it works:

high insulin → stimulates the ovaries to make more androgens → excess androgens disrupt follicle development → ovulation gets skipped or delayed → cycles become longer and irregular and progesterone remains low

+ androgens and insulin can work in a cycle, constantly raising the other

Clues of PCOS

• Long or irregular cycles (skipping periods or cycles >35 days)

• Acne, oily skin, or hair growth on the chin, chest, or abdomen

• Hair thinning at the scalp

• Difficulty losing weight, especially around the belly

• Blood sugar crashes, cravings for carbs or sweets

Testing options

• Hormone testing:

  • Day 3: LH, FSH, estrogen

  • Total & free testosterone

  • DHEA-S

  • SHBG

  • AMH (high levels can point to PCOS)

  • Blood sugar panel (A1c, fasting glucose, fasting insulin)

• Ultrasound: multiple immature follicles (“polycystic” appearance), though not required for diagnosis

• Vitamin D, ferritin, B12 - often low in PCOS and impact egg quality

Your PCOS Starter Kit

Ways to support

• Balance blood sugar first: think: balanced plate; limited refined carbohydrates/sugar; eat protein + fat with every meal; increase fiber (yay to seeds and whole grains like buckwheat!)

• Movement: strength training and walking improve insulin sensitivity better than cardio alone

• Stress support: high cortisol worsens insulin resistance; mindfulness, yoga, and proper sleep are essential.

• Supplements (with guidance of practitioner):

  • Inositol (myo + d-chiro in a 40:1 ratio) → improves insulin sensitivity and ovulation rates

  • NAC → supports insulin balance and egg quality

  • Berberine → supports blood sugar/androgens/lipids

  • Omega-3s → lower inflammation

  • Vitex (in some cases) → supports ovulation and progesterone (but may raise LH)

  • Vitamin D or zinc (if needed) → supports blood sugar and androgens

  • Spearmint tea → reduces androgens

3. High Stress & Cortisol 🌪️

Why it matters

Your body is designed to prioritize safety over reproduction.

If your nervous system senses danger - whether from emotional stress, under-eating, over-exercising, or lack of sleep - fertility takes the backseat.

Stress blunts the hormonal signaling between the hypothalamus, pituitary, and ovaries (the HPO axis), which is essential for triggering ovulation.

+ high cortisol can “steal” from progesterone pathways, lowering luteal phase support too

In other words, your body is smart and protective: it will not invest energy into conception when it’s stuck in survival mode.

Clues of High Stress

• Cycles that are irregular or even disappear altogether (hypothalamic amenorrhea)

• Short luteal phases (<10 days) or spotting before your period

• Trouble sleeping, especially waking around 2-4 am

• Anxiety, irritability, or feeling “wired but tired”

• Digestive changes (constipation, bloating)

• Racing thoughts

Testing options

• Hormone testing:

  • Day 3: LH, FSH, estrogen

  • 5-7 days post ovulation: estrogen + progesterone

  • Total & free testosterone

  • DHEA-S

  • SHBG

  • AMH (high levels can point to PCOS)

• DUTCH test: maps cortisol rhythm + metabolites

• Salivary cortisol: morning/night levels to see if cortisol is high or flipped

Ways to support

• Reassess exercise: if you’re doing high-intensity workouts daily, your body may need more rest, yoga, or walking.

• Eat enough: under-eating is one of the fastest ways to suppress ovulation. Focus on balanced, nourishing meals with sufficient calories and nutrient dense foods (think: butter, ghee, nuts, seeds, olive oil, cheese, etc. to bulk up calories)

• Sleep hygiene: magnesium glycinate, blue-light blocking at night, calming rituals before bed.

• Nervous system care: therapy !!! alongside things like breathwork, meditation, journaling, etc. Simple grounding practices can regulate cortisol better than any supplement.

• Supplements (if needed and under advisement of a practitioner): adaptogens or vitex may be appropriate. B complex or multis also if under-nourishing is a concern

4. The Microbiome 🦠

Why it matters

Your gut health and ovulation are more connected than most people realize. The gut microbiome influences how you absorb nutrients, regulate inflammation, and even metabolize estrogen.

• Dysbiosis or SIBO → reduces absorption of nutrients like iron, zinc, and B vitamins that are essential for follicle development.

• Infections like H. pylori → lower stomach acid, impair protein and mineral absorption, and contribute to systemic inflammation. (+ can negatively impact sperm health!)

• Estrobolome imbalances → gut bacteria help regulate how estrogen is broken down; if this balance is off, estrogen may recirculate and disrupt ovulation.

Not to mention that infections and poor microbiome health can also just contribute to overall inflammation which can impact fertility.

Clues of Microbiome Distress