If you are trying to get pregnant and you aren’t drinking a fertility smoothie everyday you are missing out! First, smoothies are delicious. Second, it’s easy to pack them full of healthy greens, proteins, and fats, which are all very important to a healthy fertility diet. Finally, if you are struggling with specific types of infertility diagnosis, you can incorporate your healing superfood fertility “boosters” in your smoothies!
In this post I discuss what to include- and what not to include – in your daily fertility smoothie. I also address some common concerns that women trying to get pregnant have with the smoothie: Raw veggies or cooked? Dairy or no dairy? Protein powder or not? What kind of protein powder? At the end of the post I’ve included my recommended ultimate fertility smoothie recipe!
*This post contains affiliate links which at no cost to you provide me with some small change to help keep this blog running. If you decide to buy some fertility smoothie ingredients, a Nutribullet, or anything else I recommend, please consider clicking through one of my links to help support this blog and my family! I have no relationships with any brands or companies mentioned in this blog post, and I have received nothing for free! Thank you!
The first rule of fertility smoothies: Eat your greens!
Your daily fertility smoothie is the perfect way to make sure you get an extra serving or two of the leafy greens you need to boost your fertility! The beneficial leafy greens include veggies such as romaine, kale, spinach, collards, watercress, arugula, cabbage, beet greens, chards, and dandelion greens. These greens fight infertility by creating a healthy sperm-friendly alkaline environment and by providing crucial minerals, antioxidants and vitamins that are needed to grow healthy eggs and sustain a successful pregnancy. I recommend 2-4 servings of greens a day (although one serving is from the nettles in your daily fertility herbal infusion), and it is much easier to get at least one of these servings in a smoothie.
One serving is equal to 1 cup raw, or ½ cup cooked dark green leafy vegetables.
Can I break this rule? Yes, but make sure you are eating a large green lettuce salad every day and two additional cooked green veggies.
The second rule of fertility smoothies: Steam your greens!
Here’s the thing- for most of the healthy leafy greens, you SHOULD NOT EAT THEM RAW. This includes in your smoothie. That’s right- no more raw kale or spinach in your smoothies or in your salads. I know, I know, you think I’m crazy. The other fertility websites say its okay. Well, they are wrong. Most of these raw leafy greens are very difficult to digest and you don’t want your body to use up its energy on digestion. You need your body to focus on making healthy eggs and circulating blood to the uterus. Additionally, while Chinese Medicine (i.e., your acupuncturist) sometimes approves of a few raw veggies in the summer, for many infertility-related conditions such as Cold Uterus, Kidney Yang Deficiency, or any Damp 
conditions, no raw veggies are recommended.
So what are you to do? You need to lightly steam any cruciferous vegetables which are very difficult on digestion: arugula, cauliflower, cabbage, turnip, collard greens, bok choy, brussels sprouts, radishes, rutabaga, and watercress. You also need to lightly steam any green veggies that are high in gut-irritating oxalic acid. These include: spinach, chard, parsley, chives, purslane, and beet greens. Greens you can put in your smoothie raw include: Romaine, Red or Green leaf lettuce, or butter lettuce.
Can I break this rule? Yes, plenty of people get pregnant while blending raw spinach into their smoothies. It simply isn’t optimal. I have 5 different infertility diagnosis that I overcame by doing ALL THE THINGS and always optimizing my choices, so I follow this rule closely. If you are just starting to try to conceive, don’t sweat this one. This rule is the most important for women who have digestive issues of any kind, or have been diagnosed by their Traditional Chinese Medicine practitioner (acupuncturist) with Spleen Qi deficiency, Kidney Yang Deficiency, or Cold Uterus.
The third rule of fertility smoothies: Rotate your greens!
Rotate your greens, people! Don’t put kale in your smoothie every day for a year. Not only is it not interesting, but you are limiting your nutrients and minerals. It is also possible- although highly unlikely to have “alkaloid buildup” which can harm our thyroid. You can even develop hypothyroidism from binging on cruciferous veggies, like kale. When you lightly steam your veggies, however, the goitens that produce the glucosinolates that affect the thyroid are partially destroyed by heat. So, steam away, and mix it up! Enjoy mixing it up by alternating with raw lettuces, especially in the summer!
Can I break this rule? Yes, but you really shouldn’t. It isn’t healthy for your body to have the same food over and over every day!
What I do in my smoothies: In the summer I rotate through raw organic romaine, green leaf, or butterhead lettuces. For the other three seasons I buy frozen organic kale or spinach in bulk and lightly steam a bunch for the week then store in a glass pyrex in the fridge to use in my smoothies. We use this high grade stainless steel vegetable steamer inside our non-toxic All-Clad Tri-Ply cookware. Occasionally I rotate these out for raw romaine, or lightly steamed collards, watercress, or chard.
The fourth rule of fertility smoothies: Watch your sugars!
It is all too easy to go crazy with fruit when you make your smoothies, not to mention how many people add additional sweeteners such as honey to their smoothies. To maximize egg health you need to keep your insulin response on an even keel. So if you are putting a banana, mango, and some pineapple in your smoothie, you are putting your body into sugar shock which can affect your egg health.
Sugars are also sneaky and can show up in other ways, like as an ingredient in your protein powder that you didn’t even realize was there. Here’s the thing- all sugar is problematic for fertility and egg health, even when it comes as natural fructose in fruit. This means that you can’t trust ingredients that would normally be okay in a “clean” eating diet such as honey, agave, or maple syrup.
What should you do? Choose fruits with low overall sugar (not just low-glycemic fruit) and a high-antioxidant or fiber content, such as apples, pears, and berries. Limit your total fruit consumption to 2-3 servings a day, or 1-2 if you have PCOS and need to control your blood sugar levels more closely. 1 serving = 1 medium fruit (baseball sized) or ½ cup chopped fruit.
Can I break this rule? If you are under 35, have been trying to conceive for less than a year, have no concerns about egg quality, and do not have Polycystic Ovarian Syndrome (PCOS), then yes, you can break this rule. Heck, if you are 26 and just started trying, feel free to load your smoothie up with bananas, mangoes, and maybe even through in a little organic blackstrap molasses for additional sweetness and vitamins. However, if you have PCOS, high FSH, low AMH, a history of repeated early miscarriage or chemical pregnancies, or any other kind of infertility struggle that might be related to egg quality, don’t break this rule.
What I do in my smoothies: I rotate through organic berries: blueberries, raspberries, strawberries, blackberries, and occasionally through in half a small green apple if I am craving a little extra sweetness. To save money I usually buy bulk frozen organic berries- even though fresh would be better it is truly cost prohibitive for a daily smoothie. This is the only frozen item in any of my smoothies. Which leads us to . . . .
The fifth rule of fertility smoothies: Don’t go frozen!
In Chinese Medicine, cold foods (including foods that are literally “cold”) can chill the uterus and make it an unwelcome place for an embryo to implant. Ladies, we want our uteruses to be warm jungles packed with love and nutrients for our little babies-to-be. This means you need to avoid icy smoothies. Whenever possible, keep ingredients at room temperature (fruit, veggies, etc.), and avoid frozen ingredients.
Can I break this rule? Yes, plenty of women get pregnant while drinking icy beverages daily. It just isn’t ideal, and by now you know me- I am always shooting for optimizing all my fertility decisions. This rule is the most important for women with Traditional Chinese Medicine Diagnoses of Kidney Yang Deficiency, Spleen Qi Deficiency, Blood Stasis, or Cold Uterus.
What I do for my smoothies: When I used our Ninja to blend, I would make my smoothies on Sunday, freeze into pint-size mason jars, and then grab one on the way to work in the morning. I would wait until it had defrosted, and then I would WARM EACH MOUTHFUL to body temperature in my mouth before swallowing. I know, it was insane. But, I simply didn’t have time to blend and wash the Ninja each day. Now, my husband and I each use our Nutribullet each day, and take our fresh smoothies to work in the same cup we blended in! We can actually prep our dry ingredients the day before and have them ready to add the veggies and fruit to in the morning.
The only downside is that the Nutribullet cups are plastic- yes they are BPA and phthalate free, but I would prefer they had a glass option. I have sent multiple requests to their customer service, and I hope to see a glass option in the future. For now, we wash the cups by hand in luke-warm water to reduce any potential leaching, and replace the cups annually. If you want to optimize this one beyond what we have done you could use a blender with a glass jar, like this affordable Amazon favorite, and then transfer to a glass or mason jar for drinking!
Are you ready to discover YOUR perfect fertility diet?
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The sixth rule of fertility smoothies: Add some protein!
Babies are made of protein and fat. You need plenty of both to nourish yourself, make healthy eggs, get pregnant, and sustain a healthy pregnancy. New fertility diet research shows that you should have 25-35% of your diet be protein to maximize egg and embryo health. I can’t figure out a way to do that without adding protein to my daily smoothie. There are two ways to go: protein powder, and whole foods. Below I have a list of whole foods that are great to add to your smoothie for an extra protein punch.
If you go with a protein powder, be careful to avoid soy or pea protein, both of which can be detrimental to fertility.Soy can be estrogenic which can be harmful for many of us (but not all- do your own research!), and concentrated pea protein was shown in some old studies to be an effective contraceptive. (Read my full article here on the research behind pea protein and fertility). Do plenty of women get pregnant while using soy or pea protein? Sure, but I’m not willing to risk it with my many fertility issues.
Most women struggling with infertility should avoid whey protein also, as dairy is an inflammatory food for many women and can lower your chance of a successful pregnancy. However, if you are just starting to try to conceive, and you are underweight and not ovulating, then you might consider using a raw organic whey protein. If you aren’t sure whether dairy is for you or not, read my blog post on how dairy can sometimes cause infertility.
For most women, here are the kinds of protein powders I like:
- Collagen Peptides– This is what I use now and love. I conceived my second miracle while using it, and used it throughout my second pregnancy. I use Vital Proteins Collagen Peptides but anything that is from free-range cows is great. I can’t wait for the day we have an organic-free range option! It is thought that the collagen peptides can provide the same kind of nutritional boost and gut-healing that you get from bone broth. While I doubt that a factory-processed powder can harness the goodness of 24-48 hours of simmering broth, I still use this kind of protein powder. I actually do my own daily bone broth ALSO. If you are following a paleo diet, collagen will be a better option than the plant-based protein powder. Be alert- Dr. Axe has made a really cool bone broth based chicken protein that I will try as soon as it is organic. They do have an organic version, but it has Ashwagandha Extract in it which is not good for many women trying to conceive (although it can be beneficial for some). I’ve emailed the company and asked for an organic version with no Ashwagandha, and they said they would think about it. You should email them too!!
- A non-soy, non-pea veg protein: Once you start going down the vegetarian path you run into all sorts of issues. The primary issue is that most proteins are mixed with 100 different things, so you have to read the ingredients carefully and make sure nothing sneaky like sugar is in them. I loved the Amazing Grass Original which met these guidelines but is no longer made. Another good option would be a completely plain no-sugar organic brown rice protein like this one. Just be aware that some veg protein powders have been found to have heavy metal contamination from processing, so keep your eye on the news!
- Organic, free-range egg protein: Theoretically these would be great for fertility. The organic options are relatively new to the market and I haven’t had any chance to review them, but if it fit your diet, I would be interested in your experience of them! Eggs are one of the most powerful fertility superfoods on the planet. I generally make sure I get my eggs in the morning- scrambled in coconut oil for breakfast!
Should I avoid protein powder? Some people who do fertility-friendly paleo or Whole 30, etc., diets, don’t use protein powder because they are a processed substitute for “real food.” I get that, and some weeks I get all anti-protein powder. Then, the next week, I’m like, man I really want that protein powder! You do what works for you- in the end plenty of people have gotten pregnant doing both. It comes down to what works for your relationship with food and nutrition. If you decide to skip the protein powder, here are some options for real food protein alternatives for your smoothie:
Nut Butters (peanut, almond, cashew, other) (ex. Peanut butter is 7g protein in 2Tbsp)
Nuts -e.g., 4.5 g protein in ¼ cup walnuts
Sunflower Seeds – 5g in 1oz (see my post on seed-cycling to know which seeds to use when!)
Oats – 5g protein in ½ cup dry (make sure gluten-free if you need it)
Chia Seeds – 4g protein in 1 Tbsp
Pumpkin Seeds – 7g protein in 1oz/142 seeds
Flax Seeds – 4g protein in 2 Tbsp (use in first half of cycle only)
Quinoa- 8g protein in 1 cup cooked
Raw organic, free-range, egg – 6g protein from one (just don’t do this one when you are pregnant!)
Hemp hearts – 10g protein in 3 tbsp
Hemp seeds – 5g protein in 1 tbsp
Cocao nibs– 4g protein in 1 oz
Can I break this rule? Sure, as long as you are getting plenty of protein in the meals you eat. Note, it is hard to get 35% of your daily intake from protein if you don’t add protein to your smoothies.
What I do for my smoothies: I tend to alternate between a protein powder and real food protein. I used to use veggie proteins but they are no longer available on the market. For a year or so, I’ve been using Collagen Peptides by Vital Proteins and I love it! As I mentioned above, some days I get all anti-powder. On those days I load my smoothie up with nuts, seeds, nut butters, my favorite hemp hearts, or oats.
The seventh rule of fertility smoothies: Add some fat!
Like I said earlier, babies are made from protein and fat. You need plenty of healthy fat in your diet, especially since you have cut out all unhealthy fat if you are following a strict fertility diet. While you should be using healthy fats like extra virgin olive oil on your salads, your fertility smoothie is a great way to make sure you are getting enough fat in your diet.
Additionally, healthy Omega-3 fats help lower inflammation in the body (very important for endometriosis and repeated miscarriages), increase blood flow to the reproductive organs, and improve cervical mucus. They are also crucial to the healthy development of any little embryos that take root during the two week wait. Don’t skimp on your Omega-3s!
The fats you want and where to get them:
Omega-3 essential fatty acid boosters for your smoothies: Walnuts, Walnut Oil, Flaxseeds, Chia Seeds, fish oils (yes, some people add fish oil to their smoothies. Too far for me.)
Omega-6 essential fatty acid boosters for your smoothies: flaxseeds, hempseeds, pumpkin seeds, pine nuts, sunflower seeds
Omega-9 essential fatty acid boosters for your smoothie: avacados, almonds, peanuts, pecans, cashews, hazelnuts, and macadamia nuts (in general it is cheapest to buy organic nuts in bulk from your local grocery or health food store if you can find them)
Healthy saturated fat in the form of Medium Chain Triglycerides (helps the body assimilate the Omega 3s)- Coconut Oil, Coconut Manna (Butter), Coconut Milk (make sure it is unsweetened), or Coconut Cream.
Note: Never buy coconut products (or other products) in plastic or in cans- these contain fertility-harming toxins. The little cardboard boxes called Tetra Pak containers are not ideal, but they are the best you can do until they come out with glass options (or ideally you make the products yourself from fresh coconut).
Can I break this rule? Yes, as long as you are getting plenty of healthy fats elsewhere. But, you probably don’t want to, because they help make the smoothie yummy!
What I do for my smoothies: I rotate through walnuts, walnut oil, coconut oil, coconut cream (yum!), various nuts and seeds, and avocados.
The eighth rule of fertility smoothies: Add some liquid!
You won’t be able to blend your smoothie without some liquid! Whatever liquid you choose, watch out for sugar. Avoid juices or coconut water which is high in sugar. I recommend that most women struggling with infertility avoid dairy, so using a milk alternative is a good way to get some extra calcium in and make your smoothies yummy. My first choice is unsweetened coconut milk, which I think makes the yummiest smoothies. You could also use an unsweetened almond or cashew milk- just make sure it doesn’t have the icky additive carrageenan in it!
The ninth rule of fertility smoothies: Add fertility super boosters for YOUR needs!
The most important part of your daily fertility booster is that it is a yummy way for you to get in your fertility superfood boosters! Now, many fertility superfoods such as nuts, seeds, avacados, coconut oil, leafy green vegetables, etc., have already been covered in the sections above. I am going to focus here on the additional superfoods that don’t fit into the other categories! Many of these are perfect for certain conditions. If you have an infertility diagnosis, or a Chinese Medicine Diagnosis, be sure to do plenty of research to tailor your smoothie! And, while you are at it, check out my blog post and free e-book on how to make Your Perfect Fertility Diet: Tailoring The Diet to Your Diagnosis!
ALWAYS LISTEN TO YOUR BODY. If your body doesn’t like a superfood, stop using it! These are powerful, and not for everyone! My body couldn’t tolerate Maca or Royal Jelly, for instance (I got stomachaches).
And- don’t go crazy with your super boosters! I only do spirulina, wheatgrass, and protein in my smoothie. Choose 2-3 that are the best for you and your needs.
Here are my favorite fertility superfood boosters with what infertility conditions they are extra helpful for:
Spirulina– Spirulina is one of my favorite fertility superfoods. In general, seaweeds and blue-green algae are incredibly nutrient dense foods for fertility. Spirulina is a special green algae and can be grown in the ocean or in fresh water. The Aztecs used to eat it for strength and endurance. It is packed with vitamins, minerals, antioxidants, and other benefits that help support overall alkalinity in the body and egg healthy. Some also claim it is a great source of protein, but I’ve never seen this backed up with actual numbers. It is especially helpful for those who have been diagnosed by their acupuncturist with Kidney Essence Deficiency, Kidney Yin Deficiency, Blood Deficiency, Blood Stasis, and Cold Uterus.
Researching which kind of Spirulina to put in my smoothie made me crazy. Spirulina easily absorbs any toxins from its environment, so it is very important to buy it from a reputable source. Apparently most of the “organic” spirulinas come from China and India where they are using “organic” plant or animal waste as a fertilizer. The US-produced spirulinas are not officially certified “organic” because they are “Aquaculture” not “Agriculture” and use natural inorganic fertilizers. If you start googling this you will make yourself crazy. In the end, I was so worried about non-US producers and Fukushima that I only found one brand I was comfortable with – EarthRise. Their spirulina is made in the US, and not in the Pacific Ocean. Pro-Tip: It’s cheaper on Amazon. Stop using spirulina when you have a positive pregnancy test- most people say it is safe, but out of an overabundance of caution, I can’t recommend it during the first two trimesters of pregnancy. (I received nothing for free and have no relationship with EarthRise).
(When traveling I take these Spirulina pills– you can also take them if you just can’t stand how the spirulina makes your smoothie look so muddy!)
Wheatgrass– Wheatgrass is a magical fertility superfood. It is another super healthy “green” that is beneficial to overall health and fertility. It also lowers levels of follicle stimulating hormone (lowers FSH), balances hormones, encourages alkalinity in the body, and enhances cell health. It is especially helpful for those who have been diagnosed by their acupuncturist with Kidney Essence Deficiency. The best way to add wheatgrass to your diet is to juice the raw plant. This can be very expensive. The second best way is to buy frozen wheatgrass shots. This is also expensive. The less expensive way is to buy high-quality organic powdered wheatgrass from a really cool company like Amazing Grass (again, cheaper to do Amazon and Subscribe & Save). They promise theirs is gluten free. I add one scoop to every smoothie. Stop using wheatgrass when you have a positive pregnancy test- most people say it is safe, but out of an overabundance of caution, I can’t recommend it during pregnancy. (I received nothing for free and have no relationship with Amazing Grass). Be aware– Wheatgrass is not part of the Autoimmune Protocol Diet, and can increase allergy issues in some people. Listen to your body and make good decisions.
(Here’s wheatgrass tablets for traveling or when you can’t make a smoothie!)
Maca– This energizing plant supports your endocrine system while enhancing fertility at large. It is said to bring the hormones into balance, increase egg and sperm health, and increase libido. Make sure to only use the gelatinized version of the root, as the raw powder can be very difficult to digest and can be toxic in large amounts. Always consume maca before 5 in the evening, as it can keep you up if you have it too late! Stop using Maca when you have a positive pregnancy test- most people say it is safe, but out of an overabundance of caution, I can’t recommend it during pregnancy. I was unable to use maca- even the gelatinized version hurt my stomach.
Acai & Goji berries– Acai & Goji berries are both antioxidents and as such help ensure the cells of your eggs are healthy. This is especially for anyone with egg health issues, so those over 35, those with high FSH or low AMH, or those who have had multiple early losses. If you are using actual goji berries don’t put too many in- they can be quite high in sugar! You can use the actual berries or find powders (here’s one for acai and here’s one for goji)
Mixed powdered greens– These are an easy way to get a bunch of vitamins and antioxidents to promote healthy cell (egg or sperm growth). This is the one my husband and I both add to our smoothies.
Royal Jelly– Royal Jelly is supposed to raise estrogen levels, balance hormones, and increase egg quality. Royal Jelly is the food that the queen bee is fed so that she can produce up to 2000 eggs per day! It is a superfood that provides many vitamins and minerals. The problem is that royal jelly often comes in a honey that is packed with sugar. Don’t add a sugar bomb to your smoothie! I took royal jelly for a while before I knew about the effects of sugar on egg health, but it made my stomach hurt. Always listen to your body! If you feel good with a superfood, it probably means it is helping- if you don’t feel good, then stop! Never use Royal Jelly if you are allergic to bees or bee products.
Bee pollen– Bee pollen has many vitamins and is thought to increase ovarian function, egg health, and overall fertility. Be sure to find bee pollen that doesn’t include massive amounts of sugar. Never take bee pollen if you are allergic to bees or bee products.
Now that you’ve made it through my exhaustive post on fertility smoothies, I hope YOU aren’t exhausted! My recipe is below, please enjoy, and make it YOURS. Just like the Fertility Diet, the Fertility Smoothie should be tailored to your particular situation (and tastes!).
A quick note on taste— ladies, this smoothie is not going to taste like the ones you’ve made with two bananas, mangoes, honey, and whole fat dairy. It just isn’t. But over time you get used to it, and now I find them delicious! I crave their green goodness daily. While not trying to conceive, however, you can believe I put those bananas in there!
Note- I change up my smoothie a little bit each day. Sometimes I’ll do a raw ginger/blueberries/lime juice combo. Sometimes I’ll do raspberries, a little bit of gojis, and add some cocoa powder. It all depends on the day and what I’m feeling. Some day I’ll write a book on it! This is my basic smoothie that I do for my High FSH, endometriosis, Low AMH, diminished ovarian reserve, and MTHFR mutation. It was one of the 79 things I did to get pregnant!
My Fertility Smoothie Recipe
- 1 cup organic romaine or butter lettuce, or 1/2 cup lightly steamed spinach or kale (collards or chard if you’re brave)
- 1/2 cup- 1 cup organic berries (fresh preferable, frozen if you can’t afford fresh or they are out of season)
- 2 scoops Vital Proteins Collagen Peptides
- 1/2 Tbsp organic walnut oil (more if you are going Keto) (for my endometriosis- use another fat suited to YOUR needs)
- 1 scoop wheatgrass powder (for my High FSH and acupuncture diagnoses- use a superfood suited to YOUR needs)
- 1 tsp spirulina (for my poor egg quality and acupuncture diagnoses- use asuperfood suited to YOUR needs)
- 1.5 cup unsweetened SO Coconut Milk (or, enough to fill to the “Fill” line on your Nutribullet) OR filtered water OR even better- your own homemade coconut or nut milk
Instructions:
Add all the ingredients to your NutriBullet, or other blender, and blend for 30 seconds or so. Enjoy!
- 1 cup organic lettuce, or ½ cup lightly steamed organic greens
- ½ cup organic berries
- 1 scoop non-dairy, non-soy protein powder
- 1 tablespoon walnut oil
- 1 scoop wheatgrass powder
- 1 tsp spirulina
- 1.5 cup unsweetened coconut milk (or enough to fill to "FILL" line on your NutriBullet).
- Add all ingredients to your NutriBullet, or other blender, and blend for 30 seconds or so.
- Enjoy!
Madeline says
Hi, Would you only recommend that women take wheat grass only if they know that they have high fsh? Or would it be okay for everyone?
Anna says
Hi Madeline! I would definitely recommend it to anyone trying to conceive who doesn’t have any grass-related allergies! It is a great source of folic acid, antioxidants, and chlorophyll. A superfood for anyone, but especially for men trying to conceive! Baby dust!!
Amelia says
Hi, I would like to have your thought on Lori Bregman fertility smoothie. What do you think of the ingredients?
Thanks
Anna says
Hi Amelia! Thanks for the comment! I think her recipe looks great! The only thing is that it isn’t tailored….not everyone should take maca, for example. So you could start with her smoothie and then tailor with additives to find something that makes YOU feel good. Also, I always stick some kind of green veggie in my smoothie, because otherwise it’s hard to get in 3-4 servings of greens a day! She suggests liquid omega or fish oil. If you can handle that, do it!!! Personally I’d rather take things like that in a pill and add a yummier fat to my smoothie! Enjoy whatever you blend up, and just watch those sugars!!
Amelia says
Thank you for taking the time to answer! You are right, I will develop a mix of both recipes based on your article and what I need.
It is going to be hard to say goodbye to sugar 🙁
Anna says
Amelia, I hear you. It’s so hard, but it’s so important!! Good luck, and baby dust!
Andrea says
Hi Anna,
Thank you for your warm reply to my last comment.
I am using your website daily to keep on track and am doing absolutely everything but with slight modifications to my life. I have cut out sugar but it still creeps up in things where you’d never expect it but I remain vigilant! One thing I’m concerned about is I’ve been eating goji berries as my only ‘sweetie’ – i find them delicious and immensely satisfying for that little change of flavour after something savoury. I know how strongly you recommend them but what is their sugar content like, am I just eating little lovely nuggets of sugar?
Thank you as always,
Andrea
Anna says
Andrea,
I’m so glad you are finding the website useful! Good job remaining vigilant about sugar. You are doing so much good for your body and your eggs! You are right to be concerned about the goji berries. They are definitely high in sugar content, but they also pack a punch with nutrients and antioxidants. I would suggest 2 options. The first is switch to a no/low sugar antioxident powder for your smoothies like the one I suggest in the post. Unfortunately that won’t give you the little yummy “sweetie” kick! So, your other option, is just have one now and then. A 1/4 cup of goji berries has 13 grams of sugar! Woah! But, if you are having one or two after each meal that sounds just about perfect to me (like you said, “after something savoury”). A nice little dessert. I have also been known to have a tiny square of super super dark chocolate (like 90%) that has no soy or dairy. So, don’t go crazy, and space out your consumption across the day so the fructose doesn’t spike your insulin response. But, enjoy those goji berries one or two at a time!
Anna
Andrea says
Indeed, woah! I better slow down on those Gojis – whoops! But I can definitely reduce it to just a couple but I’ve certainly been overindulging (I found they are delicious with pecans). I like your suggestion of a square or two of super dark, dairy/soy free choccy 😉
Thank you again for being such a guiding light on this journey. You are wonderful.
xox
Andrea says
Hi Anna,
Me again, the strangest thing happened 6 weeks into my fertility regime with my smoothies. My body just all of the sudden started to violently react to them. After having my morning smoothie, I would have intense cramping, burning, gas and would vomit and would last for about 3-4 hours.
I kept persisting but each time eliminating or changing an element of the smoothie to try and figure out what was causing it but after 5 times of enduring this intense reaction, I have to say I don’t know if I can ever have another smoothie ever again! And it is such a shame because I was loving my smoothies. Have you ever encountered or heard of such a thing?
I am going to have eggs with wilted greens and avocado in the mornings instead and try and mix it up with some smoked salmon every now and then. I also want to try making my own oats so I can still have my fix of Chia. What is your opinion of oats?
Below recipe for my breakfast smoothie that I had every morning for 6 weeks without any problems until just now:
1 cup organic spinach or kale, steamed
½ cup organic blueberries
3 small pieces beetroot (raw)
1 tablespoon coconut oil
½ teaspoon maca (powder)
1 tsp spirulina
handfull sunflower seeds
handfull walnuts
1 cup unsweetened coconut milk/almond milk
Thank you as always, Anna.
Best,
Andrea
Anna says
Andrea, oh my goodness!!! I haven’t heard of that. Do you think you could be having an allergic reaction to an ingredient? Sometimes allergic reactions can be gastrointestinal! Anna
Anna says
Also.. .I love oatmeal! I also love a nutritious breakfast! I guess I better clarify in my post that my fertility smoothie is my midmorning snack, not my breakfast ? -Anna
Andrea says
Thanks Anna, pretty crazy huh?
As always, I appreciate your feedback and advice.
Thanks again!
All the best,
Andrea
Anna says
Andrea– Just double checking that you were using GELATINIZED maca, right? The plain raw powder can wreak havoc on your stomach otherwise. Just a thought! – Anna
Julie says
Hi Anna! Thank you for all the wonderful info you’ve compiled on this blog.
I was wondering if you recommend this daily smoothie for men as well. I’d love to make a big batch in the morning for both my husband and I, but wanted to see if there were any specific swaps you’d recommend for an added male fertility boost. I think I read your husband was doing a daily smoothie as well.
Thanks 🙂
Anna says
Julie! This is totally on my to-do list– write up a post on a male fertility smoothie!! For my hubby definitely a focus on nuts & seeds, and he gets 1 tsp of gelatinized maca a day. He also does whey protein because he has no problem with dairy, and then does a greens powder mix. Oh, and he gets to put a banana in- lucky man!! I’ll make a post soon, I promise! -Anna
Jayne shannon says
Why is pea protein a problem. I have just bought a full tub of vegan protein which is a mix of rice, hemp and pea. Not cheap and really reputable brand in the uk. I have had a quick look around and all the things I can find say peas causing infertility is an old wives tail. Are there any recent studies on this?
Anna says
Jayne, great question! Yes, the studies are all old. It is a combination of studies from the 1950s and 60s, and we don’t have anything modern to benchmark off of. Plus, supposedly there is a history of some kind of indigenous people using pea protein for contraception (definitely the old-wives tale type of evidence, right?).
Is any of this definitive proof? No, but we don’t have definitive proof on almost anything in fertility, except for maybe the negative effects of caffeine and alcohol. Pretty much all evidence we have other than that is from a handful of studies.
Here’s my train of thought- I want to do ALL THE THINGS. If there is some chance pea protein might increase infertility, I can’t risk it. I have too many diagnoses and issues to risk ANYTHING that might reduce fertility and I need to do ALL THE THINGS to increase fertility. However, if I had a 25 year old super healthy friend who wanted to get pregnant and she was worried about the pea protein in her smoothie I’d tell her to chill out and enjoy. Does that make sense?
If you’re already pretty healthy, young, and fertile, you don’t need to worry about these things. But at some point you have to make a personal choice about risk. Another example is bananas- lots of “fertility coaches” recommend putting bananas in fertility smoothies. For women like me with multiple factors reducing our fertility, this is a TERRIBLE idea. The sugar in one banana could ruin egg quality for months. But, for my theoretical 25 year old healthy friend, the banana is fine. Does that make sense?
Enjoy your protein 🙂 When you finish it decide what you want to do next!
Anna
Jayne shannon says
Thanks, I am 35 with a diagnosis of unexplained fertility and multiple chemical pregnancies. I like you am really not sure I should drink it now because I don’t want anything to hinder my fertility further. Are hemp and rice protein ok? I know soy is definately out. The two you recommend are not available in the Uk. It’s such a minefield I feel like I am getting somewhere then realise I have done something else wrong ? Thanks for your advice, much appreciated and I love this site. Keeps me on the straight and narrow as well when I feeling weak! Jayne
Anna says
Brown rice protein with no sugar is totally fine. Hemp is okay, but not in the long run, because it has too much Omega 6, and you want to make sure your balance is more Omega 3s to Omega 6s. I add hemp hearts occasionally, but not more than once or twice a week. To be honest- there is no PERFECT protein powder for fertility- I’m still searching for it. Best bet would be a brown rice with no sugar, or a collagen peptides protein. We have a new brand here in the US by Dr. Axe made from Organic Chicken Bone Broth Protein which COULD be the perfect protein, BUT right now it still has annoying fillers in it. I sent them an email asking them to PLEASE make a pure one without anything else. If you find a near perfect option available in the UK, will you please let me know so I can share on the website? THANK YOU!!
– Anna
Marian says
Hello! Is this a good recipe for BOTH my husband and I to take while trying to get pregnant?
Anna says
Marian!
It’s your lucky day! I actually have another entire post on a Male Fertility Smoothie!! Find it here:https://www.tomakeamommy.com/ultimate-male-fertility-smoothie-improve-sperm-count-and-quality-with-these-superfoods/
BABY DUST!
Anna
Lee Ann says
Hello Anna,
Thank you for your blogs!!! I have been studying them basically all week and implemented so much in my daily routine. I was supposed to start IVF this cycle but my day 2 fsh test on Tuesday read 15.8 Doc said no go until it’s below 15. I was devastated. Anyway I cried for a couple hours then I started googling how to lower fsh and your blog was so inspiring. I was already gluten free and dairy but stopped drinking wine, implemented your smoothie, upped my acupuncture(found a good fertility one in Philly) and actually went to ST. Rita’s shrine today- it’s gorgeous. I just want to say thank you. I got this!!!
Anna says
HI Lee Ann!!
I’m so glad you found the blogs!!! A little wheatgrass and praying to St. Rita and you’ll be on your way to a lower FSH :-). I love that shrine- so lucky you live near it! The St. Gianna shrine is nowhere near as impressive but very sweet and just about 40 minutes north of you.
You do have this!!!! Baby dust!
Lee Ann says
Hi Anna,
I’m kinda freaking out because I just checked my protein powder and it’s pea protein. I’ve only had it for 7 days. You think that’s a ok? Can I put peanut butter in my smoothie or what other protein butter do you recommend? I’m over the protein powders. Thank you for your response!!
Lee Ann
Anna says
Lee Ann,
Don’t freak out honey :-). Its okay. We avoid pea protein out of an abundance of caution, but plenty of women use it and still get pregnant. Yes, you can totally do peanut butter. If you look back up in this post I actually have a whole list of foods you can add to your smoothies to add protein when you just don’t want to use a powder!!!
Anna
Chelsea Nardella says
Hi Anna, I’m just starting my fertility diet in prep for baby #2. Have you compared or used Sports Research Pure Hydrolyzed Collagen Peptides or even Great Lakes? Pure Research’s is much more affordable for me and I’m curious your take on it. I’m new to the collagen world.
Anna says
Hi Chelsea! When I did the research it was all about finding a sources that promises it is from pasture raised-grass fed cows, and at the time Vital Proteins was the only one. It looks like Great Lakes is promising that too now- but that Sports Research is only saying pasture raised. I really, really, wish there was an organic option. Dr. Axe has some promising bone broth collagen protein mixes, but so far they aren’t perfect- they have non-organic and then they have organic but with extra herbs/supplements that are not helpful for female fertility. The quest for the perfect protein goes on! In the meantime, I have Vital Proteins in my cabinet!
Chelsea says
Thank you for such a prompt reply!
Amanda Missori says
hi Anna
what are your thoughts on decafinated coffee?
Anna says
Hi Amanda! I avoided it- unless it is organic coffee has a lot of pesticides; it still has some caffeine; and the process of decaffeination introduces chemical toxins into the coffee. Not worth it to me! It’s not terrible as the occasional cheat, I just decided it wasn’t good for an everyday beverage! Its why I switched to Dandy Blend!
Chelsea says
Anna – I’m prepping to buy all the great ingredients for starting my smoothie routine but I’d love a brand recommendation on coconut milk/cream products. Of course the more economical the better. I can hit up Costco or order online. Seems like a “bulk” order in general is cheaper. What brand do you use?
Anna says
Hi Chelsea! Best thing to do is make your own, but I don’t do that! I buy the So Delicious Organic stuff from the refrigerated section of the grocery store because it has less fillers and no carageenan. I also love the So Delicious coconut culinary cream (we order on bulk from Amazon on Subscribe and Save), but I only add that to the smoothie as a special treat. We use it for cooking mostly and I add it to my Dandy Blend. Here’s the link- http://amzn.to/2pgv5Cl
Baby dust!
Mary says
Hello!
Im so thrilled to have found your site. I thank you for all of the useful information.
I am 37, going on 3 years trying to conceive. I also have Graves disease, so while at times I get discouraged, I can’t and won’t give up. I just have a question about the dairy. Would you still recommend taking the Adora calcium supplements if dairy should be take out of the diet?
Thanks!
Anna says
Yes, just stick with the dark chocolate which is dairy free and skip the milk chocolate. Baby dust !!
Undine says
Hi Anna,
I started making drastic changes in my diet since Saturday (3 days ago) by sticking to all the changes you recommended here at least by 98%.
One thing that I am seriously struggling with is the smoothie. It just tastes horrendous and right now I am feeling very nauseous.
I am not sure if it’s the wheat grass or the spirulina powder, or both. It tastes terrible and I can’t get it to be a nice flavor I can handle. Can this be replaced with any kinds of real veggies, fruits, etc for the same effect?
This is what I put in:
cooked spinach
wheat grass – big teaspoon (not sure what a ‘scoop’ measurement unit is)
spirulina – normal teaspoon
blackberries
raspberries
little bit of organic maple sirup
(today) a little coconut oil (I have no walnut oil)
unsweetened coconut milk
Thank you in advance,
Undine
Anna says
Hi Undine!
Awesome job making drastic changes!!! If the smoothie tastes gross and makes you nauseous- stop! Let’s back up and see if we can figure out what’s going on. First- you only need the wheatgrass if you have High FSH. Spirulina isn’t required.
But try this- start with berries, coconut oil, unsweetened coconut milk, half a green apple, and maybe some nuts. (Ditch the maple syrup for the sugar in half the apple which will give you nutrients also). If you can stomach that, add some protein powder. If that tastes good, add some raw romaine. If that tastes good, stick with that for a week. THen try switching to the lightly steamed spinach and see how it tastes. If its gross- don’t do the spinach. If its good, do that for a week. Then try adding just one- either the spirulina or the wheatgrass. See how it goes. If its palatable do that for a week. THen try adding the other. If anything just tastes GROSS then maybe it is the wrong super food for you!
Also, your tastebuds might need time to adjust. You’re only 3 days in- you are probably still used to things being sweet. That will change! At some point you’ll be able to play around with different fruits, veggies, and superfoods, and it will all taste good!
Baby dust!
Anna
Undine says
Hello Anna 🙂
Thank you so much for your quick reply.
I was tested with a day 3 FSH of 12, so it is higher. And my AMH last year in May was 0.5.
I have a feeling the wheatgrass is the flavor killer, but not sure. Spirulina and wheatgrass both don’t smell pleasant lol. But I’ll definitely continue my best to taking in both. This morning I mixed both in some lukewarm water and drank it – it was the hardest thing, I have to say.
In my smoothie I put steamed spinach, almond milk, maple sirup, 2 large strawberries and some blackberries (which aren’t sweet at all unfortunately), sunflower seeds, flax meal (not my best idea I think), the protein powder you recommend on your website, and I think that is it. Still very sour. I am not good with sour, never have been. Will make some more adjustments tomorrow, as per your recommendations.
I am very happy I found your website, it is giving me hope.
Great job detailing everything here!
Undine
Anna says
I hope you made some of those adjustments and it started tasting better for you!!!
Ashley says
I am finally getting on board with your fertility smoothie and am enjoying it so far. I have two questions.
1) Do you recommend one tablespoon walnut oil or just a half tablespoon walnut oil for your basic recipe? The recipe in the box and the typed recipe above it conflict on the amount.
2) Do you drink this smoothie in place of breakfast? I am finding myself pretty full from just the smoothie, but I noticed you mentioned eating eggs for breakfast in this post.
Anna says
Crikey! I didn’t realize they conflicted! I put in a whole tablespoon, but honestly I didn’t usually measure it- just tilted the bottle over :-). I’ll fix them!
I don’t drink it instead of breakfast. During a work day I leave very early so I have a small breakfast of real food at home and bring the smoothie to work as my first morning snack. On a day at home I have a big cooked breakfast and have the smoothie later as a mid-morning or mid-afternoon snack. I have a pretty crazy huge appetite though, and need to consume a lot of (healthy, fertility-diet approved) calories- so its all about what YOU need. BABY DUST!
Sylvia says
Hi Anna, i’m looking into getting the Collagen Peptide that you recommended, am currently try to conceive. Did you drink the same collagen peptide during your 2nd miracle pregnancy? like throughout the whole pregnancy? Or did you switch to other protein powder? I understand protein is very important in the entire pregnancy. Is the Collagen Peptide safe to consume while you are pregnant? This particular brand or even any other collagen brand. Appreciate you reply and Congratulation on your new born!
Anna says
Hi Sylvia! Yes, I drank the collagen peptides through my second pregnancy and they were great! I tried to keep my protein level high and carbs low this pregnancy to avoid high blood pressure which I developed with the first pregnancy!
Michelle says
Hi Anna,
I’m excited to try your smoothie! I am only 27 but have already had 3 early miscarriages. I know myself and I won’t be able to add any greens to my smoothies, but I did order the Amazing Grass Green Superfood which you recommended. My question for you would be is the Collagen Peptides used instead of protein or should/could add protein instead? Also, would it be okay to add oats to my smoothie? I think I would like to use it a breakfast smoothie some morning.
Thank you!
Michelle
Anna says
Hi Michelle!! I’m so sorry for your losses. I hope you are taking care of yourself emotionally!! Good call with the green superfood, although try some lettuce occasionally and see how you do :-). Yes, I use the Collagen Peptides as my added in protein! No need for another, but you could if you wanted. Yes, oats are totally fine, as long as you watch your total carb load versus fat and protein!!!
Baby dust!
Sharee says
Hi Anna,
I was reading your page and then the final recipe and i was a little confused. In the recipe you mention protein powder and then walnut oil. If i was to use walnuts as my protein can i leave the oil out?
Anna Rapp says
Hi Sharee!! Add some protein and some fat of your choosing. It does seem redundant to add walnuts and walnut oil. Walnut oil doesn’t have protein though- just the fat. If you add walnuts you are getting both fat and protein- although not enough protein for my preference! Does that make sense?
KD says
Thank you so much for this post. Was in much need…
I drink this fertility smoothie every morning. Steamed organic Spinach (only after seeing your post), raspberries, blackberries, strawberries, 1/2 organic banana, 1/2 apple, chia seeds(1 tbsp), 1/2 teaspoon jade matcha leaf powder with 1/2 cup unsweetened almond milk (don’t like coconut taste as it causes me to burp) and 4-5 mango pieces at times.
Do you think I am missing anything?
Later after reaching work I have 1/2 avacado with 2 gluten free bread slices. Some walnuts,cashewnut later in the day…
1. You think adding collagen protein to the smoothie is a good idea?
2. I do not like bitterness of kale so I am daily consuming spinach.
Anna says
Hi KD! Sounds like you are crushing it! For me, that would be too much fruit- sugar overload! I had to be very careful about egg quality, so only did berries, and maybe 1/2 an apple. Banana and mango would be too much sugar for me. I would also avoid the matcha because of the caffeine. As for the protein- new research shows that egg quality is maximized when your daily macronutrients have over 25 percent protein. This is very hard to do unless you add protein to your smoothie- especially if you’re trying to not overdo it on animal protein at each meal. That is the reason I add protein to my smoothies, and the collagen is my favorite. You might have a different kind of protein that works for you! If you’re getting your healthy fats in later in the day, no need to add to your smoothie. Almond milk is totally fine. If you drop the match powder, think if there are any fertility superfoods that are perfect for YOU that you might add! I can’t do much kale in smoothies either. I swap between the steamed spinach and raw lettuce. BABY DUST!!!
KD says
Also, do you have fertility smoothie recipe after positive pregnant test?
Anna says
I basically do the same thing but without the wheatgrass or spirulina. And I let myself add as much fruit as I want!
Maria says
Dear Anna,I am so excited to find your site. Your story is really amazing showing how strong is the power within you.thank you so much for taking time to have this blog.
I have one question for the above post. How much grams is a scoop of protein and how much a scoop of wheat grass??
Thanks for your help.
Anna Rapp says
Hi Maria!! So glad you are enjoying the site :-).
Both of the brands I use come with their own scoops!! You can see on amazon how much the grams are. Most items like this do! If you want more or less for your needs (or tastes!) you can adjust it! I’m just sharing what I did and do!
Clair Battle says
Thank you so much for this blog. Im 40, had one miscarriage in May.
I am making the smoothie every morning since early June.
We are going back to the clinic to get more sperm and try another IUI in October.
Can I ask how much avocado do you recommend? Also how much protein should I aim for.
I would rather stick to non powder/collagen protein – not sure why.
Can I use cacao powder instead of nibs?
Thank you again so much.
Anna Rapp says
I do one avocado each day while trying to conceive as long as I can find them ripe! Cocoa powder is fine, just don’t overdo it- it has a lot of caffeine! Here’s is my article on figuring out the total amount of protein you should be shooting for in a day— https://www.tomakeamommy.com/tracking-macros-for-fertility-fat-protein-carbs-ttc/
Baby dust!
Jessica says
Hi! I know you talk about raw seeds and their benefits. I love to roast pumpkin seeds with a little olive oil and salt and eat them as a snack. Would that be okay or are they better to eat raw while TTC? Thanks!
Anna Rapp says
Yum!! Totally fine!! Did you see my seed cycling post? You could eat them specifically pre-ovulation to boost estrogen (https://www.tomakeamommy.com/seed-cycling-for-fertility-how-i-used-seeds-to-get-pregnant-after-infertility/). The “best” way for that is raw and ground, but I’m sure you get a benefit from eating them anyway. Plus, the yum factor is good for your mental health 🙂
nik says
hi! did you continue having this smoothie after you got a positive pregnancy test? Are all of these items still safe to take such as the collagen, spurinlina? Thank you
Anna says
Hi Nik! I actually have a whole post on what I did after I got my BFP! Basically I stopped the wheatgrass and spirulina until the third trimester (although that was out of an overabundance of caution, and probably would have been fine), but continued the rest. I definitely used the collagen protein!!! Here’s the link for that blog post- https://www.tomakeamommy.com/category/pregnancyafterinfertility/
Hope this means you are pregnant!!
Julie says
Hi Anna,
I have the MTHFR mutation and low AMH (which I’ve discovered are related). I am trying to find some good smoothie powders – one for protein, one with alkalizing greens (unless there’s a powder with both!)
I’m thinking of Nutiva’s organic hemp powder for my protein. Is that a good choice? Is hemp okay with my mutation? Would collagen protein be better for someone with the mutation?
And I’ve read that those of us with the mutation may have gluten issues. Does that mean we should avoid wheatgrass? Is spirulina better?
Thank you!
Anna says
Hi Julie!!
There used to be a fantastic protein + greens mix by Amazing Grass that met all of my exacting standards, but unfortunately they discontinued it and all their protein now has pea protein. Personally I think collagen protein is better for everyone, unless they have histamine issues. Its a more complete protein, and babies are made from protein and fat. If you prefer a veg protein for personal reasons, hemp is, in my opinion, fine.
I totally advocated for avoiding gluten while ttc for people struggling with all kinds of diagnoses. The wheatgrass by Amazing Grass is gluten free- but whatever company you buy from you’ll want to check their website or ask them to make sure theirs is too! I took spirulina ALSO. I think they are different but both really important for certain health conditions. I actually skipped a mixed greens powder and just did spirulina and wheatgrass straight up!
Baby dust!
Rick says
Hi! My wife found your website about 3 1/2 months ago. We started following your diet recommendations, which for the most part, also aligned with what 2 nutritionists recommended. I started making her smoothies, which she’s been drinking 6-7 days a week. My wife just completed her annual blood work and it turns out her TSH level (thyroid stimulating hormone) went from 2.7 to 5.1. 4.0 is the acceptable high. The doctor put her on Synthroid for a hypo-active thyroid. They are confident her levels will drop to a normal range within 6-8 weeks, which aligns with our IVF schedule and a possible embryo implant, so no major concerns.
After hearing this news, I remembered you mentioned the concern over an alkaloid buildup which can harm your thyroid. Do you think her diet changes could be contributing to this? I explained these changes to the nurse and she doesn’t seem to think so.
I make her smoothies every 5 days (a full Ninja blender splits up into 5 pint glasses perfectly). Here is what goes in it:
1 cup blueberries
1 cup strawberries
1 cub of blackberries/raspberries
1 apple
4 tablespoons of walnut oil
5 servings/scoops of collagen peptides (alternated with Organic Rice Protein)
5 servings/scoops of wheat grass
5 servings of FertiliGreens (https://www.naturalfertilityshop.com/FertiliGreens-p/6532.htm)
1 bag of steamed spinach, kale, or swiss chard (I alternate)
1 head of romaine lettuce, butter lettuce or red romaine (I alternate these as well)
Remaining space filled with sugar free almond milk
I’m wondering if I’ve been overdoing it with the FertiliGreens and/or wheat grass? Those are the two items that have been constant since day 1. FertiliGreens is a wide mix of things (Organic Wheat Grass, Barley, Alfalfa, Kamut and Rye Grasses, Vegetables (Spinach, broccoli and beets), Organic flax seeds, Sea vegetables (Kelp, Dulse, Sea Whistle and Alaria), Herbal Tonics (Eluthero, Astragulus, Green Tea, Ginkgo biloba and ginger). She has also removed all gluten, sugary foods, caffeine, etc,. Most of what you recommended 🙂
I’m glad to know that the Synthroid prescription will adjust her thyroid levels to normal, but would also like to know the cause of the high levels and would love to hear your input.
All of this aside, we are just past the 90 day mark with these diet changes and attempting a mini-IVF this month (3 failed high-dose attempts so far). 6 follicles to start, 1 which is already 19mm and the first day of medication starts today. The single larger follicle is a noticeable change for us, so we’re hoping to hear some more good news as the next few weeks go by.