Your fertility is an extension of your overall health. So if it's taking you longer to get
pregnant than you anticipated or wanted, then it might be a good idea for you to start to look at
all the different aspects of your life that might be impacting your fertility and not letting you
get the results that you want. This way, you can start to optimize your fertility by addressing
all the necessary areas of your life to get pregnant faster. So if you're having a hard time
getting pregnant, now might be the time for you to kick those bad habits and start incorporating
the five rituals that I'm going to talk about today. These are small and easy rituals that you
can start to incorporate into your daily life to make you more fertile now. So let's get started.
My name is Dr. Marc Sklar, also known as The Fertility Expert and welcome to Fertility TV,
your YouTube channel dedicated to helping you get pregnant. I've been helping couples for over 18
years through my online coaching programs and here in San Diego at both of my clinics. If you
need additional support, then there are many ways for me and my team to support you. Obviously, if
you're here in San Diego, you can come and visit me at one of my clinics, but more importantly,
if you are watching from anywhere in the world and you want a personalized fertility plan to help you
get pregnant, then I want to encourage you to apply for a discovery call to see if you qualify
to join my HOPE fertility program. You can do that by using the link in the description below.
Okay, so it's been a while since I've been here with all of you. I took a little break
in August to create more videos to support all of you and we are back. And today, we're going
to talk about the five rituals that you can start incorporating into your daily routine to help you
become more fertile and get pregnant. So I want to start with number one.
First and foremost, we all have a daily ritual. Whether you have consciously made that ritual or
that ritual and daily flow has been dictated by work and other circumstances, you all have one,
right? You wake up roughly at the same time every day, you probably get ready in a similar fashion,
have breakfast in a similar fashion and so forth as you go through the day.
So you do have a regular routine. Now, what I want you to do is I want you to actually
control that routine. I want you to be the one that says, "This is how I want my day to flow,
these are the things that I want to incorporate into my day, and this is why."
And so we're going to start with the first ritual of the day, which is part of your morning routine,
you're waking up in the morning. Instead of being rushed, frantic to take a shower,
make a quick breakfast, get in the car and head to work or jump on the computer these days and
start working, I want you to be more engaged with how you start your day so it can be more positive
and more focused to your fertility needs. Now, typically what happens is, is especially
today when we're working from home so much, is we wake up, brush our teeth, maybe make some coffee
or a little bit of breakfast, and then we open up our computer and start working, right? Well,
I think that's a terrible way to start our day. I think our day should be really mindful. Focus
with what you want to achieve and dictate it. And this doesn't have to take a lot of time.
So that's the way I want you to start your morning routine. I want you to take
five to 10 minutes in the morning, and I want you to decide how that's going to flow, how that's
going to work for you throughout every morning. Now, if you wanted to make your Monday through
Friday different than your Saturday and Sunday, that's totally fine, but I want you to control it.
So some of my recommendations when it comes to a morning routine are first and foremost is
take some time to cuddle or snuggle with your significant other, with your partner, husband,
wife, or whoever it is. Take some time to be with them in the morning. You wake up, you roll over,
you acknowledge each other, you hug each other and you just be. This is one of my favorite ways
to start the morning when I have the time to do that and I want to encourage all of you to start
your day like this as well. Now you might decide that starting your day like that is not practical
because maybe you work different schedules and so forth so it just doesn't make sense.
Regardless, I want you to have more control. Another suggestion that I would have for you
as you start your morning is taking some time to meditate or breathe. Again, you don't need
a lot of time for this. You can just take five minutes, practice some deep breathing,
centering yourself, guiding yourself, and more importantly, making a mindful intention of how
you want your day to go, what you want to achieve in your day and how you want your
fertility piece of your day to go as well. So make it a really focused meditation, maybe
the first part of your meditation is just clearing your mind, becoming more mindful of yourself and
how you feel today. And then that second part is going to be more intention based. What do you want
to achieve out of the day and how do you want to focus your intention for the day? So that's
another piece. Again, if you can't start your day cuddling, you can just jump right to this,
but I want you to have intention of how you're going to go through your day
and how it's going to impact your fertility. And then last but not least as part of this
morning ritual is what are you grateful for? I want you to find gratitude in your life and in
your day. And I just want you to pick out one thing that you're grateful for. Even if you
had a terrible night's sleep and it was crappy and you didn't sleep well and whatever it was
and you woke up on the wrong side of the bed, you can clear your mind. You can set a good, mindful
intention for the day, and then you could still find something to be grateful for today that's
going to push you forward in a positive light. So those are my recommendations for how you
should be starting your day. Now, you don't have to do exactly what I say. You can create your
own for what works for you, but I want you to take some time and map that out
so that you are creating what works for you and you're having your morning ritual.
Part of every good fertility daily ritual is your supplements and I know all of you always want to
know what the magic pills are. And this video is not specifically about what magic pill you should
be taking, but it's about creating the habits, the rituals for putting that piece into your day. So
I know some of you don't take supplements, I know many of you take a whole bag full of supplements,
and I'm not here today to talk about which ones are good or bad, or which ones you should
be doing. If you do want a little bit more information on what my foundational fertility
supplements are, then I'm going to leave the link in the description below for you to check out.
But I do want to clear up as just a reminder for everyone if you haven't heard me say this enough,
is you all need your own personalized fertility supplement plan. Actually,
personalized fertility plan period, and some of that should include supplements,
right? We all have different constitutions. We all have different medical conditions and
underlying issues that are causing your fertility issues. And your plan should be based on that,
not on what somebody else is taking. So without going into that in much detail,
I just want to make sure that you are incorporating this. Part of your supplement
daily ritual is also mapping out when you're going to be taking these. Are you going to be taking
them with food? Usually that's a good idea for most supplements, especially prenatals. Do some
of them need to be taken in between meals? How are you going to remember to do this?
Right? So you need to put this into your calendar so that you remember, or get a reminder, that it's
time for you to take your supplements. But your supplement routine is part of your daily ritual
and it's an important part of your ritual. So if you're not doing it, now's the time to start.
So tip number one was your morning ritual, right? How are you going to start your day. And
tip number two is incorporating your supplements into your daily ritual. What time of day you're
going to take them, which ones are the right fit for you. But number three is about moving,
sweating and sun. That's right. So what does that all mean? It means exercise. So obviously exercise
is important and obviously exercise does not have to be done outside, but my favorite parts,
which is why I wrote it in the way that I did, or said it in the way that I did for all of you,
is that I love exercise. And I do think it's important that much of your
exercise should be done outside, right? So I really want you getting moving,
breathing in fresh air and getting exposed to the sun. So exercise is an important daily ritual for
so many things. It's essential for overall good health. It's essential for increasing
and improving blood circulation. And exercise is really important for your fertility and
reproductive health and hormones. Part of the reason why I want that done outside is I want
you sweating. So I want you to getting a good sweat. The heat from outside helps you sweat
and sweating is a great way to detoxify your body. It helps you get rid of all the toxins and junk,
and it's very cleansing for the body. So we want to make sure that you are sweating as part of your
exercise. It's not to say that some exercise can't be more relaxing and restorative, that's fine,
but I want some balance between the two. The other reason I want you outside is
the sun. I want you exposed to the sun and I want you getting your vitamin D,
right? We've talked on many, many other videos, how important vitamin D is for overall health and
fertility. And so I'm not going to go into that in this video, but I do want to remind you all
that exercise is important and getting sun outside is also really important because it's an essential
nutrient. Vitamin D is an essential nutrient for our body, our hormones, and our fertility.
Now I know many of you are going to say you're just too busy. You don't have time.
You wake up, maybe you have five or 10 minutes to add in your morning ritual,
and then you've got to get to work or jump on the computer and you've got meetings all day long.
I want you all to understand that exercise is essential, which means if you're telling yourself
that you don't have enough time to exercise, then we have to rework your schedule, right? Now,
maybe you don't have time to exercise seven days a week, and that's okay, but I do think we can
all find three to five days in the week that we can add in a little bit of time to exercise.
Now, the other piece of this, when we find excuses to say we just don't have time,
is we think that we need to be exercising for like an hour or more. How about we just start
with 30 minutes or 45 minutes? We can usually find 30 to 45 minutes in our day to exercise.
Maybe that means you have to wake up a little bit earlier to incorporate that,
but I'm just going to sneak in another bit of information here that I didn't have planned,
which is if you have to wake up earlier to exercise, then that means you also have to
go to bed earlier, right? Because I don't want to compromise the quality and length of your sleep
for exercise. If the morning is not the best time for exercise, where are you going to do it?
Midday at lunchtime as part of your lunch break? Are you going to do at the end of your day when
you're done with work and you're winding down? As long as you get it in, I'm happy about it.
And daily ritual tip number four is practice self-care. Now obviously part of self-care can
be exercise, but I isolated that out into tip number three on its own. So let's talk a little
bit more about self-care. What I mean here is about cleaning up the chemicals and toxins in
your house, in your environment, that you put on your skin or that you use on a daily basis,
right? We're all exposed to tons of chemicals on a daily basis. That number is in the tens
of thousands, by the way, on a daily basis that we're exposed to. So we want to try to minimize
our exposure to these as much as possible. One of my favorite ways to understand a
little bit more about your chemical exposure and understand how it's impacting your fertility,
and then more importantly so that you know what you need to start to change in your house,
environment or in the products that you're using, is this company called Million Marker. Million
Marker is a chemical toxin test that you can do at home on your own. It's really straightforward.
You order the kit at millionmarker.com, right? We'll put a link in the description below. And
then it sends you all the instructions that you need to collect. So it comes with this little
brochure that tells you and walks you through how to collect. It gives you the collection kit
right here. And then you've got all the material you need to send it back and get your results.
Now, the other nice thing about it is your results will come to you with an explanation and a better
understanding for what chemicals are impacting your body, your health, and your fertility and
what you can start to do to change those. So this is a great way to start to impact your self-care
routine at home. I know many women use beauty products, skincare products, personal products,
and many of them might be full of toxins so we want to start to change that now. This is such
an important part of your daily routine, but this piece, as opposed to the other ones that I've
talked about, this one will take a little bit of time, right? So you have to be patient with
yourself. Don't jump the gun too quickly. Don't stress yourself out by having to make all these
changes. Start to make changes slowly, one at a time. But this kit from Million Marker is a
great way to start to understand what's going on with you so that you know how to move forward.
Tip number five, I haven't talked about any diet related issues in any of my first four tips, but
now it's time. How can you talk about fertility, how can you talk about daily routines without
talking about diet? Diet is so important. There's so many foundational things that you need to be
doing or improving in your diet, but I'm just going to talk about one of them today as my fifth
tip for all of you. And that is incorporating healthy fats into your diet. Most of us don't eat
enough healthy fats. We might get plenty of fat, but most often it's not good, healthy fat. So we
want to incorporate healthy fats into our diet. How do you do this? Well, first and foremost,
we can make some simple changes. Avocados, avocado oil, olives, olive oil, right? Coconut oil.
Yes, nuts and seeds. These are all ways to get better healthy fats into our diet. We can also
add in a little bit of essential fatty acids in the form of fish oils. So taking a supplement
in the form of fish oil, make sure it's a good quality. Again, all that's found on
that link in the description below, or can be. Those supplements are essential for improving
our fat intake as well. Fats are probably one of the common things that we make the most mistakes
with. We tend to have more bad fats, right? We are eating french fries, all these fried foods,
and we don't have enough good, healthy fats. So we want to incorporate good, healthy fats.
Another way to get good healthy fats is eating healthy meats. The meat you eat, if it's the
right quality, can be really good for you as well and increase your healthy fat intake. So red meat
can have some good, healthy fat if you get grass fed red meat instead of the conventional meats,
right? So it all depends on the source that you're getting your fat from and the quantity. Most of
us don't have enough, we should be adding in additional fats into every meal that we eat
throughout the day. This is an important piece to help regulate your hormones and especially can
help support and regulate your estrogen levels. Okay, those are my five daily rituals that you
need to start incorporating into your day if you're not already doing them. And if you are
doing some of these, then start to reanalyze how they're working for you. Maybe they need a little
tweaking or adjusting for yourself as well. Are you already doing all of these rituals or most of
them, and you're still not having the results do you want? Then I want to invite you to watch this
video training that I created, where I go deeper into this topic to help you
figure out why you're not able to get pregnant. Or if you prefer, we can talk. If you want help
creating a personalized plan for your needs and diving deeper to figure out why you're not getting
pregnant, then my HOPE fertility coaching program is open for enrollment. And I want to invite you
to apply to see if you qualify. All you have to do is click on the link in the description
below to apply and one of my team members will reach out to you to schedule your call.
I'd love to see if I can help you too. So if you want me and my team to support you, again, click
on the link in the description below to apply. Okay everyone, I want to hear from you. Comment
below and let me know which one of these five tips were you already doing and which one of them
are you going to start to incorporate right now? That means you weren't doing it before, but you're
going to start to do it in the future. I want to hear from you, comment below and let me know.
If you enjoyed this video, then give me a thumbs up. If you're not already a subscriber to my
YouTube channel, you should be. I put out a new video every week to support you on your
fertility journey. So hit that bell right over there to subscribe and get notified
when I put out a new video for all of you. I'm so excited to be back with all of you.
Welcome, hopefully this fall season is going to be a wonderful season for all of you,
and more importantly, a fertile season for all of you. So until the next video, stay fertile.