It Starts with the Egg: How the Science of Egg Quality Can Help You Get Pregnant Naturally, Prevent Miscarriage, and Improve Your Odds in IVF

Fett turns from supplements to the role of diet, arguing that nutrition directly shapes hormonal balance, mitochondrial health, and ultimately egg quality. She begins with blood sugar control, highlighting research that shows even glucose levels within the “normal” range can halve conception rates. Evidence from the Nurses’ Health Study and IVF trials underscores that refined carbohydrates and sugar spikes disrupt ovarian function, while “slow” carbohydrates, balanced with fiber and protein, help sustain hormone stability and protect developing eggs. Fett also introduces practical strategies, such as meal sequencing, vinegar before carbohydrates, and post-meal exercise, as accessible tools for moderating glucose and insulin.

Her second focus is the Mediterranean diet, which she presents as the broader framework most consistently associated with improved fertility outcomes. Large cohort studies and IVF research demonstrate that diets rich in vegetables, legumes, fish, nuts, and olive oil reduce inflammation, lower pregnancy loss risk, and increase live birth rates. The emphasis on omega-3 fatty acids and monounsaturated fats situates fertility within the same nutritional patterns linked to cardiovascular and metabolic health. Fett also addresses contested areas such as gluten and dairy: While it is unnecessary to restrict these universally, she notes evidence of their inflammatory potential in autoimmune and endometriosis contexts, framing elimination as a conditional rather than blanket recommendation.