Learn · Free Resources
Free Resources
Simple, printable lists and references on men's and women's health. Read them here, or download a PDF or image to print and keep on hand.
- Open the Trying to Conceive Roadmap page
FertilityComing soon
Trying to Conceive Roadmap
A practical guide to help you understand your cycle, fertile window, fertility foundations, and what you may want to track or discuss with your healthcare provider while trying to conceive.
Nutrition
Improve Your Iron
Which labs to ask for, how to time an iron supplement so it actually absorbs, and the foods to pair it with or keep away from it.
Blood Sugar & Metabolic Health
The Rule of 30
Four numbers for blood sugar and insulin resistance, all of them 30, plus the small habit that gives back the most for the least effort.
Hormone Health
Seed Cycling for Hormone Regulation
Which seeds to eat in each phase of your cycle, how much, and a no-bake energy ball recipe that makes it easy to stay consistent.
Male Fertility
Sperm Health Grocery List
Simple whole foods that support sperm quality and testosterone, grouped by category, with the nutrient each one offers.
Pregnancy & Fertility
Pregnancy Grocery List
Simple whole foods to keep on rotation in pregnancy, grouped by category, with the key nutrient each one offers.
