Ask Sarah Rueven: Hormones, Fertility, Nutrition & More

Chatting with Sarah Rueven, Founder of Rooted Wellness

This week, we sat down with Sarah Rueven to chat about hormones, fertility, and her guidance for the “two week wait” while trying to conceive. We last interviewed Sarah in early 2024 about her entrepreneurial path and balancing work and motherhood; click here to read that interview.

Can you explain a little bit about the connection between nutrition and fertility and why eating right is so important during all stages of a woman’s fertility journey?

When we eat right and take care of our bodies, our bodies function at their best – including our reproductive system. Nutrition is one of the most important factors for improving fertility and the best part is that it is one of the only factors that is 100% within your control to change! Your diet and lifestyle can reduce inflammation, balance hormones and improve egg and sperm quality. It’s also important to note that there is no magic supplement, nutrient or food group for improving fertility, but rather, looking at the big picture of your diet and lifestyle and bringing it all into balance.

Do you have some simple tips for adjusting your routine to boost fertility?

Yes! Three easy tips that you can implement right away –

1) Focus on getting good, restorative sleep every night – 7-9 hours is ideal.

2) Aim to eat every 3-4 hours for balanced blood sugar (insulin levels impact the function of your sex hormones)

3) Aim to eat a mix of fruits + veggies +lean protein + healthy fats + slowly digested carbohydrates such as whole grains to ensure you are meeting your needs

** and if any of these tips feel overwhelming, reach out to us! Because it does not need to be stressful!!**

How does exercising impact fertility?

Great question! According to the research, moderate exercise can have a positive impact on fertility, but frequent and intense exercise can negatively impact your ability to conceive, especially too much cardio. Too much exercise may impact ovarian reserves (as in the number of eggs you have in reserve). The sweet spot seems to be low to moderate exercise, 1-3 times per week (including walking). Heavy or vigorous activity, 4 or more times per week can reduce overall fertility and pregnancy rates.

What services does Rooted Wellness offer to help with fertility and hormone imbalances?

At Rooted, we work with women at all stages along their fertility journey to help them optimize their diets for improved fertility outcomes – whether you are just getting off the pill and looking to normalize your menstrual cycle, to women in the thick of multiple rounds of IVF. Most of our clients work with us via one-on-one counseling – we work with clients to understand every aspect of their lifestyle and diet and come up with personalized nutrition support that fits in seamlessly with the client’s life– after all, nutrition should fit your life and not the other way around!

We also offer a self-guided fertility course that is available to anyone on our website. Finally, starting in the late Spring/early Summer we will be offering hormonal testing via the DUTCH complete panel to help clients get even more personalized care.

Do you have any book recommendations for women on their fertility journey looking to further educate themselves?

Yes! I love “Real Food forFertility” by Lily Nichols. She is another registered dietitian, and her advice is based on the latest, cutting edge science in the fertility space – which sometimes means going against conventional wisdom on this topic! It’s a great read.

What is your guidance for women during the “two week wait”? Should they behave 100% as if they are pregnant or is there some wiggle room when it comes to caffeine, sushi, a glass or two of wine, lunch meats etc.?

My personal opinion? Until you are confirmed pregnant, it’s OK to enjoy the things you can’t enjoy while pregnant (this is assuming you are enjoying those things in moderation – such as a glass of wine – not heavy alcohol usage which could cause actual harm).  But, at the end of the day, this also depends on your personal risk tolerance. Scientifically, it’s unlikely in the two weeks leading up to a pregnancy test, that enjoying food and drink you typically eat, would have a negative impact on your ability to have a positive pregnancy test or lead to a later miscarriage.

Many women trying to conceive are busy trying to balance work, life, and eating right.  Do you have any go-to recipes or suggestions for quick and nourishing weekday lunches?

My biggest suggestion – a little meal prep goes a long way! 90% of being healthy is having a solid plan or routine in place. You don’t need to make elaborate recipes to have healthy items on hand. Use the weekend or a free moment to cook a few uncomplicated things – a pot of quinoa, a tray of roasted veggies, some grilled chicken and maybe a bean-based salad.  Mix and match for meals throughout the week!

ABOUT SARAH:

Sarah Rueven is a Registered Dietitian-Nutritionist, wellness expert and women’s health advocate. She is the founder of Rooted Wellness, a nutrition counseling practice dedicated to maternal and family health. Rooted Wellness offers nutrition support to women during their reproductive years – the company offers guidance for women during pre-conception, fertility struggles, IVF, pregnancy, and postpartum. With the huge amount of nutritional information – and misinformation – out there, Rooted Wellness offers evidence-based, clear solutions to all women in the form of guided courses, one-on-one counseling, and seminars.

In her practice, Sarah supports clients in areas such as preconception, fertility, PCOS, prenatal and postpartum health. She received her master’s degree in Clinical Nutrition and Dietetics at New York University and her Bachelor’s degree from Brandeis University.

Beyond private counseling, she also provides wellness seminars, group education and is a nationally recognized contributor to media outlets such as the New York Times, Refinery 29, Self Magazine, Newsweek, and Women’s Health. She is a founding advisory board member of Robyn, a maternal wellness resource.

Sarah lives in NYC with her husband, Dan, and their two young kids.

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