How To Optimize Female Fertility

Written By: Sonia Ribas

Trying to conceive a baby? Congratulations! This is a very exciting time for you and your partner. As a Fertility Coach, I am here to guide you through the process of optimizing your fertility, to fulfill your dream to become a Mother.

I strongly believe each of us is a universe where everything is interrelated: what we eat, what we think, what we believe, how we sleep, how we move, the relationships we foster…everything has an impact in our whole Me and affects our probabilities of reaching our goals. This is why I take my clients through a transformational journey that covers every single angle of their lives.  

My top tips to optimize your fertility

What you eat…


When you wake up in the morning, drink a large cup of lukewarm water – hot if it’s winter- with half a teaspoon of Himalayan salt and the juice of half a lemon. You’ll help alkalinize your body, you’ll fill it up with minerals, you’ll calm any inflammation you might have and you’ll wake up your immune system.


Even though you’ll say you already take lots of fruits and vegetables, I will ask you to increase your intake: specially, boost the content of green leaves in your diet: kale, spinach, cabbage, lettuce, bok choi… (if you need inspiration, you’ll find easy and delicious recipes in my blog).


If you’re looking for a very efficient way to start your day with a good portion of fruits and vegetables, I would recommend a smoothie. My favorite structure is: green leaves base + different fruits (I prefer red fruits, as they have higher antioxidant and vitamin content) + superfoods (choose between Goji berries, maca powder, pure raw cacao, hemp seeds, chia seeds, spirulina….) + healthy fats (choose between olive oil, avocado, coconut oil, peanut or almond butter) + liquid (choose between water, coconut water or nut milk). If you need ideas, take a look at the recipes in my blog.  


Don’t be afraid of fat! We all grew up looking at fat as our worse enemy and it’s a total mistake… we need good fats to absorb vitamins and ensure an optimum functioning of our cells and our brain!


Always stay hydrated. Drink lots of fluids during the day to hydrate your body and promote toxin flush. Choose between water, freshly squeezed (or cold-pressed) juice, herbal tea… avoid soda and alcohol.

How you breathe….

At least twice a day, set aside 5 minutes to breathe deeply. Inhale as deep as you can (blowing up your belly like a balloon), pause when you’re full with air, exhale slowly (deflating your belly). Take at least 20 deep breaths in a row.

How you move…

Practice physical exercise, in moderation: do what you like best. As I am a yoga enthusiast, I always recommend yoga as your fertility ally: it allows you to reduce stress, disconnect, calm your mind and promote better energy flow. For inspiration, read my post “7 postures to boost women’s fertility”.

What you think….

Your thoughts create your reality, and affect your health and your opportunities. I know very well how easy it is to obsess about pregnancy tests, but try to relax. Try to see the good side to everything, because there’s always one. Focus on what you have, not what you’re lacking.  

With who you meet…

Avoid toxic relationships. Meet with people who appreciate you and make you feel well. Have constructive conversations, don’t criticize others, take care of you and your beloved ones.  

How you sleep…

Sleep at least 7 hours per night. Try to switch off your phone and electronics half an hour before you go to bed, every day at the same time.

I wish you all the best in your journey towards your dream to become a Mom. If you need help, find me at @soniaribascoach and and we’ll chat!

Yours in fertility, Sonia Ribas


Sonia Ribas is a Health Coach who specializes in Women's Health: My method is always tailor-made to my clients and their goals. As a Health Coach specializing in Women's Health, I dive into each woman's universe and co-create with them the best strategy to make their dreams come true. This includes a blend of Coaching tools with Nutrition, Lifestyle choices, Yoga, Meditation, Breathing, Mindfulness, and Positive Psychology.