https://www.naturopathicbydesign.com/

Dr. Corina Dunlap, 254 Commercial Street, Ste 258, Portland, ME (2026)

03/27/2026

Fertility support doesn’t have to start with extremes.

It starts with what you do every day. How you eat. How you sleep. How your body perceives safety.

These “simple” inputs are actually the signals your hormones are responding to.

And when those signals become more consistent, your physiology becomes more supportive of ovulation, hormone balance, and conception.

+ Aim for ~20–30g of protein per meal → supports blood sugar + hormone production
+ Eat within 1 hour of waking → helps regulate cortisol + stabilize energy early in the day
+ Morning sunlight 5–10 minutes within the first hour of waking → anchors circadian rhythm + supports hormone signaling
+ Walking daily (especially after meals) → improves insulin sensitivity + blood sugar response
+ Prioritize sleep → ovulation, progesterone, and thyroid function all depend on it
+ Don’t skip healthy fats → your body needs fat to make hormones
+ Reduce ultra-processed foods → lowers inflammation + supports metabolic health
+ Support your nervous system daily → breathwork, time outside, slower mornings
+ Track your cycle → gives insight into ovulation, patterns, and hormone shifts

If you’re trying to conceive and want a more guided approach, comment “FERTILE” and I’ll show you where to start!

03/27/2026

Nutrition isn’t a fertility “hack.” It’s one of the primary ways we influence the internal environment where ovulation, fertilization, and implantation occur.

Every meal is a signal. To your blood sugar, your nervous system, your thyroid and your ovaries.

When blood sugar is unstable, insulin rises. And insulin doesn’t just regulate glucose, it directly influences ovarian signaling, androgen production, and ovulation patterns.

When micronutrients are insufficient, the body has to prioritize. And reproduction is not a priority when the system perceives scarcity.

When inflammation is elevated, the body shifts resources toward defense and repair, not reproduction.

This is why I look beyond “healthy eating” and focus on what your physiology actually needs.

Adequate protein to stabilize glucose and support hormone production.
Fats to build and regulate estrogen and progesterone.
Fiber to support insulin sensitivity and estrogen metabolism.
Micronutrients like zinc, selenium, iodine, and B vitamins to support egg quality and thyroid function.

Not restriction but consistent inputs that communicate safety and sufficiency to the body.

Because fertility is not just about whether you CAN conceive. It’s about whether your body feels supported enough to. And that’s something we can actively influence.

If you’re trying to conceive and want a more personalized approach to nutrition, labs, and hormone support,
comment “FERTILE” and I’ll guide you to the next step.

03/26/2026

I didn’t recognize my thyroid needed support until pregnancy made it more obvious.

Before that, the symptoms were subtle. Fatigue. Brain fog. Feeling cold. Things that are easy to normalize and often are.

It wasn’t until my body was under increased demand that it became clear something wasn’t functioning optimally.

This is something I see often in clinical practice.

Thyroid dysfunction that goes unnoticed until a new phase of life requires more from the body, whether that’s pregnancy, postpartum, or chronic stress.

And by then, many women have already been told their labs are “normal.” But normal ranges are broad. And they don’t always reflect what’s optimal for how you feel or for supporting fertility and hormone health.

Once I addressed my thyroid, the shift was noticeable. And now, it’s one of the first areas I assess with patients because it’s so commonly overlooked.

If something has been feeling off, even subtly, it’s worth paying attention to. You don’t have to wait for things to get worse to look deeper.

03/25/2026

Preconception care is often treated like a checklist. But clinically, it’s much deeper than that.

Pregnancy is one of the most physiologically demanding experiences the body will go through. It requires nutrients, resilience, and metabolic stability not just for conception, but for sustaining a healthy pregnancy.

And yet, many women are entering this phase already depleted.

Low B vitamin status.
Inadequate omega-3 intake.
Chronic stress.
Years of nutrient drain without replenishment.

This is why I focus on building reserves first.

Because when the body has what it needs, it can respond more effectively to every next step whether that’s ovulation, implantation, or supporting early development.

If you’re thinking about pregnancy and want personalized support, we’d love to work with you! Comment “CALL” to get started.

03/25/2026

Thyroid health is one of the most overlooked pieces of the fertility conversation. And yet, it plays a direct role in ovulation, implantation, and the ability to sustain a healthy pregnancy.

When thyroid signaling is suboptimal, the body may not ovulate consistently. Hormone communication becomes less efficient. And early pregnancy support can be impacted.

What makes this more complex is that many women are told their thyroid is “normal.” But standard lab ranges are wide — and not always reflective of what’s optimal for fertility.

This is why I rarely look at TSH alone.

A more complete picture includes Free T3, Free T4, and thyroid antibodies giving better insight into how the thyroid is actually functioning.

Because if this piece is missed, it can delay answers and prolong the process unnecessarily.

If you’re trying to conceive or planning ahead, this is something worth looking at more closely.

03/25/2026

When it comes to thyroid health and fertility, the details matter.

Most conventional testing focuses on TSH. But TSH is just a signal from the brain, it doesn’t tell you how much active thyroid hormone is actually available at the cellular level.

That’s where markers like Free T3, Free T4, reverse T3, and thyroid antibodies come in.

Because you can have a “normal” TSH… and still have suboptimal conversion, elevated reverse T3, or underlying autoimmune activity affecting thyroid function.

And when thyroid signaling is even slightly off, it can influence ovulation, implantation, and the ability to sustain a healthy pregnancy.

This is also where “normal” vs. “optimal” becomes important.

Lab reference ranges are broad and designed to detect disease, not to support fertility outcomes. For example, many women feel and function best with a TSH closer to 1–2, even though the lab range extends much higher.

This is why a more comprehensive, personalized approach matters.

If you’ve been told everything looks fine but you’re not getting answers, it may be time to look deeper.

03/24/2026

Fertility after 35 has been framed as a deadline. But clinically, it’s far more nuanced than that.

Yes, age plays a role. But it’s not the only variable, and for many women, it’s not even the most important one.
Fertility is influenced by egg quality, s***m quality, hormone signaling, metabolic health, inflammation, and nutrient status. These are all things that can be assessed and supported.

What’s often missing is proactive care.

Too many women are told to wait until something isn’t working before they look deeper. But by then, we’ve lost valuable time.

There is a window where the body is actively preparing for conception. Supporting that window can change outcomes in a meaningful way.

This isn’t about fear. It’s about understanding your physiology and having the right data to guide your decisions.

If you’re thinking about pregnancy (whether that’s now or later) having a plan matters. Comment FERTILE and I’ll send you where to start!

03/23/2026

Did you know that certain teas contain powerful natural compounds that can help fight seasonal allergies?

Research shows that green tea may be especially beneficial thanks to a compound called epigallocatechin gallate (EGCG) —which has been found to block the IgE receptor, which is involved in the binding of allergens to mast cells, leading to the release of inflammatory mediators.

This means sipping on green tea could help reduce sneezing, congestion, and other allergy symptoms before the event starts!

In addition to green tea, here are some other herbal allies that can support your immune system and ease allergy discomfort:
+ Nettle tea
+ Turmeric-ginger tea
+ Peppermint tea
+ Rooibos tea
+ Elderberry tea

Pro tip: Add raw honey for additional allergy relief and lemon for an extra vitamin C boost!

What’s your go-to tea to feel your best?👇🏼

03/22/2026

When most people think about fertility timing, they think about ovulation.

Tracking cycles. Predicting the fertile window. Timing in*******se.

And while that matters, it’s only part of the picture.

Because both egg and s***m quality are shaped in the months leading up to conception.

S***m regenerates roughly every 70–90 days.
Eggs go through critical maturation processes during that same window.

Which means: Your nutrition, stress levels, sleep, environmental exposures, and metabolic health during this time all influence the quality of what’s being ovulated and fertilized.

This is why preconception support matters.

Not from a place of pressure, but from a place of giving your body the inputs it needs to function optimally.

If you’re trying to conceive (or thinking about it soon), this 3-month window is one of the most impactful places to focus.

Want a clear starting point? Comment FERTILE for my Foundational Preconception and Fertility Guidelines!

03/22/2026

I used to feel so daunted by the idea of starting a family after 35.

I wasn’t ready before that time. I had other things I wanted to experience, accomplish, and build. But when I met my partner, something shifted. I knew I deeply wanted a family too.

As much as I understood the science behind fertility, experiencing pregnancy loss was devastating in a way I can’t fully put into words.

When I was ready to try again, I came back to what I knew—but in a deeper, more intentional way. I focused on what I could support.

I couldn’t control everything. But having the right information gave me something I didn’t expect: Peace.

Since then, I’ve had both of my daughters after 35 and have supported so many women through this same journey.

If you’re in this season (whether you’re feeling unsure because of your age, navigating loss, or trying to figure out your next steps), you are not alone. And your story is not over.

If this resonates with you, feel free to share your experience with me in the comments or send me a message. 🤍

03/21/2026

There’s a narrative that fertility declines sharply after 35. But the reality is more nuanced than that.

Yes, egg quantity decreases over time. But fertility is not determined by age alone.

Egg quality, metabolic health, inflammation, nutrient status, environmental exposures, and even male factors all play a role.

In fact, about one-third of fertility challenges are related to male factors—and another third are a combination of both.

This is not just about one hormone, one lab, or one number. It’s most often a multitude of physiologic factors.

Your body is constantly responding to inputs: what you eat, how you sleep, your stress levels, your environment, your rhythms.

And many of those inputs are modifiable.

This is why preparation matters. Not from a place of urgency or fear, but from a place of understanding how to support your body before conception.

Because fertility isn’t just about getting pregnant. It’s about creating an internal environment that supports a healthy pregnancy AND your lifelong health.

Whether you’re actively trying or simply thinking ahead, this is where the work starts.

Are you planning ahead or currently trying? Tell me where you’re at👇🏼

03/21/2026

Spring tends to bring an instinct to “reset.”

Clean out the pantry. Start a new plan. Do something dramatic to feel better. But hormonally, the body rarely needs something extreme.

More often, it benefits from a return to the foundations.

Consistent meals that stabilize blood sugar.
Morning light that anchors your circadian rhythm.
Movement that supports lymphatic circulation and metabolic health.
Omega-3 fats that help regulate inflammation.
Sleep that allows the nervous system and hormones to recalibrate.

The reality is that hormones respond most strongly to repeated daily inputs. Not perfection or intensity, just patterns over time.

Spring can be a helpful moment to pause and ask: What signals am I sending my body most days?

Because the small things listed here might seem simple, but they’re the inputs that shape your physiology.

You don’t need a dramatic overhaul. Often you just need to return to what the body recognizes as supportive.

If you’re trying to support your hormones and aren’t sure where to start, this is a very good place.

Which one on this list do you already do consistently?👇🏼

Dr. Corina Dunlap

03/27/2026

03/27/2026

03/26/2026

03/25/2026

03/25/2026

03/25/2026

03/24/2026

03/23/2026

03/22/2026

03/22/2026

03/21/2026

03/21/2026

Address

Website

Alerts

Contact The Practice

Shortcuts

Share

Category