The Functional Medicine Key to Unlocking Your Fertility

Fertility—it’s a topic that can feel as complex as your skincare routine but with way higher stakes. Whether you’re actively trying to conceive, thinking about it for “someday,” or just trying to understand your body better, the conversation around fertility is often riddled with myths, outdated advice, and some seriously frustrating “just relax and it’ll happen” takes. 

The Ritual podcast recently featured functional medicine expert Dr. Robin Berzin and wellness advocate Hannah Bronfman. Their discussion was refreshingly honest, sometimes heartbreaking, and filled with eye-opening insights worth sharing.

But first, a quick reality check: Fertility is deeply personal. What works for one person might not work for another, and while functional health approaches can be powerful, they’re not magic. It’s always best to consult with your doctor before making any changes.

Fiction #1: It’s All About Age

If you’ve heard that fertility plummets at 35, congratulations—you’ve been fed a myth. “We’ve been given a story that you don’t need to worry about your fertility until you’re over 35, and then suddenly it’s all downhill. Neither of those things are true,” Dr. Berzin says. While age does play a role, it’s only one piece of a larger puzzle. 

For example, polycystic ovarian syndrome (PCOS) is the leading cause of impaired fertility, and it has more to do with metabolic health than age. “PCOS is largely a blood sugar issue,” Dr. Berzin explained. Addressing blood sugar imbalances through diet, exercise, and sometimes medications like progesterone can dramatically improve fertility outcomes.

For perspective, some women in their 40s experience hyperfertility—about 3 percent of all women—resulting in an “unfussy womb” that can time both pregnancy and periods down to the minute. The idea that you become a dried-up old crone that can only release dust from your ovaries on your 35th birthday is, to put it bluntly, bullshit. 

Fiction #2: “Unexplained Infertility” Means You’re Out of Options

Bronfman’s journey to motherhood took three years, multiple fertility treatments, and a whole lot of resilience. After months of “normal” tests, she finally learned she had an MTHFR genetic variant—something that affects how the body processes certain nutrients. “That was eye-opening,” she said. “It changed the way I was taking supplements and trying to support myself.”

Dr. Berzin echoed this frustration with the “unexplained infertility” label: “Women come in struggling with fertility, and no one’s looked under the hood. Sometimes the answer isn’t obvious, but often there are things we can address—blood sugar, autoimmune issues, nutrient deficiencies, even environmental factors like microplastics.”

Fact: Functional Health Can Move the Needle

Functional health—which takes a whole-body approach to wellness—can be a game-changer when it comes to fertility. It’s not about replacing IVF or medical treatments but about optimizing your body so those interventions are more likely to work.

Dr. Berzin recommends starting with the basics:

• Prioritize whole foods: Avoid ultra-processed items loaded with hormone-disrupting chemicals. “You can do so much good work for your body by eating real, whole foods,” she said. Focus on leafy greens, healthy fats, and lean proteins.
• Manage stress: This isn’t about bubble baths and essential oils (though, hey, if they work for you, go for it). It’s about actively lowering cortisol levels. “Fifteen minutes of deep breathing a day can literally shift your hormones,” Dr. Berzin explained. Try inhaling for four counts, exhaling for six. It stimulates the vagus nerve—the one that tells your body to chill out.
• Exercise wisely: Both Bronfman and Dr. Berzin emphasized the importance of movement—but not the punishing, bootcamp-style stuff. Bronfman, a lifelong fitness lover, adjusted her workouts to match her cycle: “I lift heavy during my luteal phase, do Pilates or bodyweight exercises during the first two weeks, and keep it restorative during my period. It’s been a game-changer.”
• Consider acupuncture: This ancient practice has legit modern science behind it. “It’s great for stress management and hormone balance,” Dr. Berzin noted. Bronfman swore by it throughout her fertility journey: “I’ve used acupuncture for everything from allergies to muscle tension, and it was huge for fertility.”

The Emotional Side

No fertility conversation is complete without acknowledging the emotional toll. Bronfman’s first pregnancy—conceived with the help of Clomid—ended in miscarriage. “It was devastating,” she shared. “I didn’t understand why I felt so much shame, and there wasn’t a community I could turn to.”

That experience pushed her to share her journey publicly, creating a ripple effect of openness. “The responses I got showed me how many people were suffering in silence. It turned into a healing process for me too,” she said.

Actionable Steps You Can Take Today

Ready to take charge of your fertility—whether you’re actively trying or just curious? Here’s where to start:

• Get tested: Ask your doctor about hormone panels, nutrient levels, thyroid function, and genetic factors like MTHFR. Knowledge is power.
• Clean up your diet: Focus on whole foods, healthy fats, and plenty of protein. Ditch processed snacks and sugary drinks.
• Prioritize mental health: Whether it’s meditation, therapy, or just saying “no” more often, stress management is non-negotiable.
• Move your body: Find something you enjoy—Pilates, yoga, strength training—and tailor it to your cycle.
• Support your system: Consider high-quality supplements, like Ritual’s prenatals, especially if you have specific genetic needs.
• Check your environment: Swap out cleaning products, skincare, and plastics for non-toxic alternatives.

You’re Not Alone

If you’re in the thick of it—charting cycles, taking supplements, peeing on sticks—know this: You’re not alone, and you’re not broken. Fertility is complex, sometimes maddeningly so, but there are options, support systems, and small steps that can make a real difference.

Or, as Bronfman put it: “I had to flip the script for myself. If this was my new narrative, I was going to own it. And that mindset shift—plus a little science and a lot of self-care—changed everything.”