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My Morning & Evening Routine (for You to Copy to Boost Fertility) · Nourished Fertility

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Welcome back y'all to the Nourishing Women Podcast.
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Your go-to podcast to get your peer back and get pregnant.
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I'm your host, Victoria Myers, peer recovery specialist, fertility, dietician,
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and owner of the virtual coaching practice, nourishing Minds Nutrition,
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soon to be nourished Fertility, where we work together to restore your fertility.
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Now, today's episode is one I'm excited to share with you because as I go through
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the past episodes and what you guys really resonate with, you seem to really
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enjoy personal content, and I get that completely my favorite podcast host.
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Always my favorite episodes of theirs are the ones where they're sharing
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a bit more about their personal lives, how they live their lives.
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And today's episode is really with that in mind, and it's
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intentionally infertility too.
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And I'll explain why at the end of this episode.
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But really what I wanna do is walk you through.
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My morning and nighttime routine so that you can copy them
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to boost your fertility too.
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So let's just jump straight in and again, at the end of the episode we will discuss
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why morning and nighttime routines are really imperative to consider for many of
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the ways that you can boost your fertility beyond just fertility medication, like
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less salt or IVF, or even just thinking,, if I have a missing period, the only
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thing that matters is that I eat more.
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I want you to think beyond that because truly whole body care and thinking of
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your whole self, even beyond just your body, but your mind and spirit too
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that matters so much for fertility.
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And again,, we'll discuss why in today's episode.
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So again, this is my personal, this is exactly my routine.
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I do this.
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Day in and day out, both morning and evening routines.
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Weekends are maybe just a smidge different, but really not that
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different because I'm a creature of habit, probably similar to you.
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I really like to do the same things consistently.
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So let's start with my morning routine Number one.
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I get up around the same time every day.
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Within an hour of each other.
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So what I mean by that is,, on the weekdays, my alarm is actually set
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for 5 22, 22 is like my lucky number.
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So I try to make everything 22 if I can.
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I wake up at 5 22 on the weekdays and on the weekends it's around
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six 30 ish, give or take.
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Now I used to sleep in a lot on the weekends.
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In fact, Nick and I used to take turns.
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One of us would sleep in on Saturdays, the other would sleep in on Sundays, and we'd
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wake up with the girls.. Anna is three.
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I really don't need to catch up on sleep the way maybe I once did when
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she was much younger, and what I have found to be true, and this happened
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ever since I had Jillian grieves on the podcast to talk about circadian rhythm.
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What I found is when I actually am very intentional about waking up
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within an hour, of my usual time, which is to get around five 30, I
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have so much more energy and I feel less fatigue throughout the day.
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And in fact, when I sleep in is actually when I'm more fatigued.
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So I've basically just stopped doing that on the weekends.
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What's happened is I have this cherished morning time now to myself, like almost
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an hour or two before everyone wakes up.
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So.
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It's worth it, I promise.
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Getting back to waking up.
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So waking up around the same time really supports your circadian rhythm.
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You want your sleep schedules to be consistent, so that's
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why I started doing that.
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Immediately upon waking up, I'm putting on all the red lights in the
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house, no blue lights, except when my husband wakes up and fights me on it.
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But for the most part, just red lights on, and then I move into either coffee
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and or adrenal mocktail, usually both.
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Now.
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I'm not perfect, so I'm gonna be completely honest with you guys.
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I would highly recommend an adrenal, tal, and or food before coffee.
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I just can't get myself to do it again.
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I'm imperfect.
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I just cannot live without my coffee first.
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So I just make sure that my coffee has some fat in, or sometimes protein.
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Sometimes I put collagen in it too,
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and hopefully helping to blunt some of the caffeine's effect on cortisol production
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since it's the highest in the morning.
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We just wanna be careful with her coffee intake.
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And again, I just add more to my coffee so that , it helps to hopefully help
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lower cortisol as much as possible.
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, Coffee and adrenal mocktail.
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, I do wanna say if you are . In the midst of peer recovery, it really
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is so important that you add food to this and that you are having
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something to eat really within 30 to 60 minutes of waking up.
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If you're like me, no, I'm 11 years post peer recovery.
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So at this point I just make it the goal to eat within one to two hours of waking
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up, and that's what I would recommend for anyone who's moved beyond peer recovery.
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Once you have a consistent ovulatory period, you can be a little bit
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more flexible with things like that.
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So far, we're waking up around the same time every day.
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Red lights are immediately on coffee and adrenal mocktail are in hand.
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And then I am reading 10 pages of personal development.
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Now, if you follow me on Instagram, I am an avid reader.
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I share the books I'm reading all the time.
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I go through about one to two fictional books a week.
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Like I. I really do love reading so much.
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Sometimes actually most of the time is fantasy books in the evening.
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, And then sometimes historical fiction.
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Thrillers are sometimes in their mysteries, but for
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the most part it's fantasy.
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However, what I really should share more of and what I do every
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morning is I actually read personal development in the morning.
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I don't read fiction because that would lead to me like reading for hours on.
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Stop, and that's just not a good way to approach the morning.
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So 10 pages of personal development.
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It's my goal since I do own a business, obviously a lot of my personal development
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is focused on entrepreneurship, mindset, things like, that really help me to
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help you guys really by making sure I'm the best business owner I can
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be and show up in a way that allows me to reach my goals in business.
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Because what that means is that I'm helping more people get their
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periods back and get pregnant.
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So I take that , very seriously.
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Another thing I take seriously is journaling.
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Even more than reading.
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I am so consistent with journaling.
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I've done this every day of my life for a good 10 years now, and
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I truly can't live without it now.
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Like I have to journal in the morning.
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It's just part of the rhythm of how I do life.
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It sets me up.
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I feel like it gets me this really excited, optimistic mindset
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that I really like for it to carry through the day with me.
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I journal on a few different things.
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Sometimes it's like visioning.
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My life and I'll get very specific about, the Dream Lake house that
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we want and the boat that we want, and, having a gym in our basement.
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All these like little specifics of the vision of our long-term future.
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sometimes it's on the day ahead of me, envisioning how I want the day
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to go and how I want to approach maybe, , my mindset or how I wanna
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approach moving into behavior, especially if I'm struggling with.
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Starting a new habit.
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For example, right now I'm really struggling with a
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transition into work mode.
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I will share what I do to help with that right now, but I can find myself
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wasting time that first 30 minutes of the work day and I'm really trying to
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focus in on that and get better about that and start work more quickly.
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So again, I will journal on that and write out what it is I want to do.
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Day in and day out, and over time it actually becomes a habit
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because I'm running to myself basically that I wanna do it.
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Another thing that I would journal on is if I'm having anxieties, which
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obviously pop up all the time, both in business ownership, but in being the
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best peer recovery specialist I can be.
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Infertility.
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, I worry a lot about my clients and I wanna make sure we're providing
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the best services possible, or if it's, , a parenting anxiety that
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obviously comes up all the time.
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So if there's anything that I'm like really having a hard time processing
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through, I journal on that too.
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So again, it's either visualizing what I want for the future on the day ahead,
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or anxieties I'm working through.
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And then from there about six 15 is when I get up.
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So I spend almost an entire hour doing that.
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, Coffee journal, mocktail reading, 10 pages, journaling.
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And then from there I'm prepping my family for the day ahead.
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Nick and I, my husband, we live in a very much of a divide and conquer household.
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And what I mean by that , is whatever you're good at whenever you Excel
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at in the house is your task.
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So obviously as a dietician, my job with.
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Health and food.
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That's always me who does that and he does so many other things in the house.
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He is an incredible husband and does everything basically, other
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than those things that I do.
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he does all the laundry and I could go on for days of all the things
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Nick does, but I'm saying all this because in the mornings I really prep
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us up for success for the day ahead.
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I'm making both Nick and I.
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Mock tells.
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I'm getting him, his supplements out, my supplements out for the day.
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The girls supplements.
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I'm making everyone's breakfast.
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I'm then getting the girls ready.
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He takes the girls to school in the morning so that I can then go work
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out and then more in the morning.
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I used to take them myself, but then
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he actually takes the girls to school so I can go work out, but I'm getting
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them a hundred percent dressed and ready, getting everyone again fed.
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Getting, , hydrated all the things.
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and then around again, six 30 ish is when I'm eating personally, my
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pre-workout snack right now, I'm focused on getting more protein and
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carbohydrates in my diet, especially for pre and post-workout nutrition.
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So right now I'm doing, Greek yogurt with fruit.
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So that's typically what my pre-workout snack is.
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And then get us around, give or take around an hour after I wake up.
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after everyone leaves, we all leave around the same time at seven 15.
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So this is about two hours in so far to my day.
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I then go work out.
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If you've heard me share on the podcast or on Instagram, I go to Burn Bootcamp.
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It's really focused on strength training for women, but there's conditioning
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on cardio thrown in there too.
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I go four times a week.
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I absolutely love it so much.
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If you have a burn boot camp in your area, I couldn't recommend it enough.
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But of course I just wanna always caveat and say that if you're in period recovery,
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if you have not gotten yet consistent auditor period and non-symptomatic
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period, because that matters too, right?
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If we have a short luteal phase or spotting before our period, or we have
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very painful periods, that still points to the need for more hormone balance.
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So this really comes after all of that is taken care of.
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In those cases, what I would recommend, especially if you're trying to get
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pregnant as soon as possible, I would make this time in the day that I
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work out your time for meditation.
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A very gentle form of exercise like Pilates or yoga, a gentle walk.
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Then again, once you're in post period recovery land, I couldn't advocate enough
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for heavy weightlifting for all women.
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It is so important for your metabolic health, your muscle health,
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especially given that we lose so much muscle each decade as we age.
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And then especially for my women with history of low, , estrogen, I worry quite
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a bit about bone health with my clients.
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So I also think strength training is just so important for bone health.
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So for so many reasons, couldn't recommend enough heavy weight lifting.
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Do it again.
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Three to.
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Four times a week.
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for me personally, it's about four times, and then I come home, I do a quick
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cleanup of a house that just helps me, especially as someone who works from home.
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I like a tidy home because it's a tidy mind, and then I get dressed and ready.
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Now, this is something completely personal to me.
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If you work from home, and you may resonate with this, but something
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that I've found to be true since I have worked from home ever since.
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2017. This has almost been a decade of working from home.
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I used to, in the beginning, wear pajamas all day and lounge clothes all day.
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But over time, what I learned about myself is that if I get fully dressed
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and ready, like I'm walking into an office, it helps so much with my product.
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Activity levels.
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It also makes me wanna record content more, which obviously given the nature of
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my work, that is pretty important for me.
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And it just helps me feel very professional, I think feeling
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professional now, you could feel that way in any circumstance.
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. And I'm just saying, for me personally, I find getting fully
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dressed and ready, like my makeup is done, my hair is done, I have on.
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A full cute outfit because fashion's important to me.
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, It just really helps me to feel professional when I'm in
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a sales call, when I'm in a client session, when I'm meeting
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with , my practitioners on my team.
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When I'm on a podcast recording, I just really like how it sets me up
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and again, takes this seriously as a job because I do think when you work
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from home, especially when you work for yourself, it's very easy to get
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in these really bad behaviors or bad habits that don't facilitate taking this
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seriously as a serious job that it is.
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So that's completely personal, but again, if you work from
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home, you may resonate with that.
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Then from there, , the , final part, I would say my morning
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routine, which is about.
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, Three-ish hours is that I am making green tea.
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I like to drink that at the very beginning of my workday.
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I have music on and I am getting to work.
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And like I said earlier on in this episode, that's something I'm
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really working on personally is not delaying, work or getting distracted
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with tasks such as my phone.
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My phone is probably my number one.
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Source of distraction.
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I'm constantly working on with myself, and I'll talk about this in my nighttime
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routine, but I have a rule with myself that I can't use my phone before 8:00
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AM and I can't use it after 8:00 PM and that really has helped so much with work.
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Now, a new part of that for me is I'm trying to say , Hey, absolutely no
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social media focused on marketing sales until you get your big task of the day.
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Done.
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So that is helping with getting work done.
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So I'm recording these episodes so early in the day right now.
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So that's my morning routine.
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So if you're watching this on video, obviously this is a different
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recording on a different day.
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I was editing the episode and realized I didn't mention my breakfast, which of
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course, of course, as someone who's all about nourishing your body properly, I
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definitely eaten breakfast every morning.
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I just must have completely forgot to mention that when I
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was initially recording this.
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So when I'm making my green tea and getting everything ready for
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work, I'm also eating breakfast.
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It.
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Alternate some what it is, but I definitely get into habits with eating
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a consistent breakfast most days of the week for like months on end, and
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then I'll switch to something else.
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I think we all do that, especially with breakfast, right?
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So right now for me that's currently.
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A few chicken sausages, two hard boiled eggs with lots of, lots of
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Redmond sea salt on top, and then I'm loving right now oat oatmeal.
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I make it with chia seeds and 2% milk, a little bit of maple syrup,
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and then I love topping it with frozen blueberries and raspberries.
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I love the, like the hot and cold combination together.
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And on the weekends it's a little bit different just based off of
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what's going on in her house.
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Sometimes it's like bacon, eggs, and toast.
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Oftentimes I'm making shuka, which I love.
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It's, you know, eggs in a tomato sauce with like onions and
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garlic and cumin and coriander.
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Also eat that with toast, so it looks different, but trust me, there's
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always a breakfast every single day.
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Now let's get back to this original recording and keep going
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with next my nighttime routine.
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Again, it's intentional, it's me time, it's nervous system regulation, it's,
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, fueling my body, taking care of my body.
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And I find when I do all of these things in all these different ways,
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it really sets me up for success, for a positive mindset throughout
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the day, but also feeling really productive and I've started off the
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day on the right foot, so to speak.
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Now getting to the nighttime routine.
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I would say it starts around 7:30 PM , we put Anna, my youngest, she's almost
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three down between seven and seven 30.
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It's getting later and later as she gets older, which is to be expected, right?
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But around seven 30 right now.
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and then I'm, immediately after I put her down, getting in my
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own PJs and doing my skincare.
14:09
You've been told you need to gain weight, stop exercising or do IVF
14:14
to get pregnant with no period.
14:16
What if I told you that's not actually true?
14:19
You're tracking your food, working out, trying everything to be healthy,
14:23
but your period is still missing and now pregnancy, it feels impossible.
14:29
I know exactly how that feels because I've helped hundreds of women get their
14:33
peered back and get pregnant naturally.
14:36
Inside my free training, I'm walking you through the exact five step
14:40
method that's helped women like Lex.
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Lauren and Stephanie restored their fertility in 90 days or less.
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Without extreme weight gain or giving up on movement, you'll learn what's
14:51
really causing your missing period.
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Why food freedom is essential for fertility and the customized approach
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that actually works even if you've tried.
15:00
Everything.
15:01
If your dream is to see two pink clients and hold a baby in your arms,
15:05
this training, it's your first step.
15:07
Click the link in the show notes to watch the free training.
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It's time to restore your period, your fertility, and your hope.
15:14
Now let's get back to today's episode.
15:16
My skincare is pretty elaborate, , as I get older.
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I'm 36, soon to be 37 years old.
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So at this point now, . It's washing my face using the double cleansing method.
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It's using, , what is that kind of water that I'm using now?
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I can't think of the name of it.
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, Not mineral water.
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I'll have to put the link in the show notes.
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I can't remember if I'm using a water to help cleanse a toner.
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I use a lot of bare-faced skin products these days with like retinol
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and vitamin C, so trying to get a little bit more intentional with
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the anti-aging skincare routine.
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I just also love.
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Having that be the start of actually my nighttime routine, I feel like
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when I've got my full skincare on and I've got my pajamas on, immediately
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gets me in this mode of relaxation and I love that feeling so much.
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I then go eat a nighttime snack.
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I eat a nighttime snack every single night of my life.
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I find it helps so much with righting my blood sugar overnight.
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I really do.
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I will wake up, have a blood sugar dip and wake up if I don't eat a nighttime snack.
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And right now I'm actually working on a higher protein snack in the evening
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just to see if that will even help.
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I'm still waking up a little bit in the middle of the night and try
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different tactics to see what I can do to help mitigate that., And
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I'll let you guys know how it goes.
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But again, I, always have a nighttime snack.
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Whether you're in pure recovery or post peer recovery, I do
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think most of us need it.
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and then sometimes evening tea, like peppermint tea or camo
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milk, tea is thrown in there too.
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I have mineral mocktails in the morning and in the afternoon, but as
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you can tell, I also really like tea.
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Of course, I just drink plain water.
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But I also really like tea.
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I like green tea in the morning.
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I like peppermint tea again, camel malt tea in the evenings.
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as I alluded to earlier, my phone is a hundred percent completely
16:48
put away around 8:00 PM.
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Now I'm very strict about this, honestly, so if you text me after
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8:00 PM I'm probably not gonna answer.
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But one thing I am working on is from this seven 30 to 8:00 PM time is . Did I answer
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all my texts from my friends, my family?
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If you are a friend or family, you know how historically horrible I am at
17:06
answering text and I am , really trying to work on relationships in 2026 and
17:10
be someone who's just more responsive.
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I would go weeks without responding to texts.
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It was horrible.
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So I will do that as part of the nighttime routine.
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And again, it's an actual intentional thought in my head of okay, , we have.
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Plans for this week, and have I reached out to that person?
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What do we need to make?
17:23
Do I need to talk to my mom or my sister about something?
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I'm trying to embed that into my nighttime routine so I can be a more
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responsive and ultimately a better friend, family member, , all those things.
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But again, the phone is completely put away at 8:00 PM.
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Red lights are on throughout the whole house.
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That is primarily in the living room and in the bedrooms.
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My daughter now knows even she's , all right, bones are away.
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Nick still is awful about putting his phone away, but we're working on him.
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And even , my daughter Maddie, will give him such a hard time about it.
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It's so funny., At that point, once red lights are on, I'm
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spending time with Nick and Maddie.
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My oldest actually goes to bed around the same time I do.
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In fact, sometimes we just go to bed together around.
17:59
Nine-ish.
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, She's getting older, so she, her bedtime is definitely later than it used to be.
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So at this point we're stretching together.
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We're doing some yoga together.
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We're spending time together as a family.
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We're trying to incorporate now in , fun games to play or maybe
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have Maddie do coloring also.
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She'll do activities usually while I'm reading, sometimes she reads with me.
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But just overall this idea of a relaxed time together as a
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family and then probably around.
18:23
30 to 45 minutes before actually going to bed, which is anytime between, I'd say
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as early as 8 45 or as late as nine 30.
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I'm obviously a very early to bed person, but that's because I wake up
18:34
early and I'm also purposely trying to get around nine hours of sleep at night.
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but before that, I am actually going upstairs with Maddie.
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We're getting ready for bed, , brushing our teeth, flossing, doing any of
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these final things that we need to do, and then every single night.
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Honestly, no matter what I'm reading before bed, I have found.
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Nothing helps to improve my sleep better than reading before bed.
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As I said in my morning routine, I obviously really enjoy reading.
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I read personal development in the mornings to start my day off, but
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I cannot do any type of personal development in the evening.
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I've tried.
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I hate it.
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. Like fiction, something that completely shuts my mind off from the day.
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And even if it's this intense, crazy story, I can still
19:12
completely, because it's fictional, completely cut off my mind.
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And, I found it to be the best way to end my day and I love nothing more than that
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feeling where my eyes are getting heavy and I'm like, Ugh, it's time for sleep.
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And then we go to bed.
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And again, similar to.
19:24
Waking up around the same time every morning.
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I'm also going to bed around the same time every night to
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support my circadian rhythm.
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Now, why does all of this matter?
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Why does this, , really intentional morning and nighttime routine?
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Why do I want you to copy it?
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To boost your fertility is number one, circadian rhythm,
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as I mentioned multiple times.
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Your circadian rhythm is your 24 hour internal clock in your body and is
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dictated by your eating schedule, your sleep schedule, and your light exposure.
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So you could hear all three within my morning and my nighttime routines.
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And we wanna work in sync with our bodies.
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We don't wanna do anything that's antagonistic against how our bodies
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are biologically meant to work.
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So we wanna work in sync with this 24 hour internal clock in
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our bodies to help our bodies
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. So the way I would think of circadian rhythm is number one, it's gonna
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help you feel your best and obviously boost fertility as a result of that,
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because when you feel well and you're healthy, that is fertility care.
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But number two, most importantly, it's going to help to
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regulate your nervous system.
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Again, working in sync with how your body is.
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Meant to work.
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We're supposed to have our highest cortisol in the very beginning of
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the day, around 30 minutes after waking, and then it's gonna slowly
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Wade throughout the rest of the day being the lowest in the evening.
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So we want to support worship, kidney, and rhythm, and our nervous system
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to lower that cortisol or to have it.
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Appropriately respond.
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, When we do stress profile kits on our clients, we see both really high
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cortisol and really low cortisol.
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So again, we need cortisol.
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It's obviously a hormone that exists in the body for a reason,
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but we wanna have our bodies.
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create the right amount at the right times of the day.
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Finally, what I would say when it comes to morning and nighttime routines is,
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, obviously circadian rhythm, nervous system regulation, keeping cortisol appropriate.
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, , If you have pure loss or pure irregularities or problematic periods
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from chronic dieting and over exercising, obviously correcting this by having
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the right amount of eating and exercise that your body uniquely needs.
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That matters most.
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Of course it does.
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But don't sleep on these other areas of boosting your fertility.
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It's why I wanted to share this episode with you, because I know you identify
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as being the healthiest person, , but I think you've often thought of being
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this healthiest person as this version of you that's, , waking up at 5:00 AM
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and immediately doing a hi exercise.
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Fasting until noon and you're eating as limited calories as possible and
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you're eating high protein, but not focusing on carbohydrates and fat.
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And what I want you to do is just think of, , restoring your fertility is about
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truly ultimately becoming truly healthy.
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That whole body care that I referenced earlier.
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So you do have to think beyond just eating and exercise.
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And you also have to think less about go, go, go, do, do, do.
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And more about how can you help your body work the way it's meant to and
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really give your body yes times to.
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Push and to go, but also we need that rest and recovery to be truly healthy.
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, I want you to think of boosting your fertility as just having truly healthy
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lifestyle habits that yes will help you to get and stay pregnant and
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get your period back, of course.
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But these are also things you can stick with for a lifetime that
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are gonna allow you to feel truly your healthiest at this point.
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, 11 years into having my period back and I've had these morning and
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nighttime routines for so long, and obviously they've had a, , change
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as I was pregnant and postpartum.
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And then my kids, , every phase with them creates new opportunities for adjusting
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the schedules or adjusting the routines.
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But overall, it is still , very consistent and I just find that I
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feel my best when I have me time.
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Or the self-care time, or whatever you want to call it, in the very beginning
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of the day and the very end of the day.
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, So with that shared, that is the end of this episode.
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I hope you enjoyed learning more about my personal morning and evening
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routine so that you can copy them to boost your health and fertility too.
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If you are interested in learning more about working with our practice, I
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wanna let you know that we have very limited spots left for Marsh, for
23:01
Premier peer recovery for fertility.
23:03
You can apply.
23:04
With the link in our show notes, we are testing out right now, an
23:08
episode a week, as you can tell.
23:09
So I hope you guys are enjoying it.
23:11
If you enjoyed this episode or any other episodes you've listened
23:14
to recently, screenshot it.
23:15
Come share on Instagram.
23:16
Tell me what episodes you enjoyed and why.
23:18
This will really help me know what episodes to continue creating more of.
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Thank you so much for listening to this episode.
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We'll be back next week for another episode.
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Until then, know that a nourish spotting is a powerful one.