As a fertility dietitian, Cassandra Lawless helps couples optimise their nutrition to boost fertility and overall health.
Name: Cassandra Lawless
Day job: Fertility & Pregnancy Dietitian
Location: Adelaide, South Australia
Describe your work in one sentence.
It is life-changing. When couples try to conceive, optimise their nutrition and lifestyle, their energy improves, their mood improves, their digestion improves, and life gets better because of this! Optimising nutrition and lifestyle also increases their fertility, and once they fall pregnant, their life completely changes for the better!
What first drew you to this, and how has it impacted you?
I became passionate about fertility and pregnancy nutrition after having my beautiful son, Ziggy. About three months postpartum, I developed eczema, brain fog, anxiety, and extreme fatigue - all issues I'd never had to deal with before. This led me to do a deep dive into preconception and pregnancy nutrition, where I learnt that proper nutrition in these stages is critical. Optimal nutrition is needed for pregnancy, but I also discovered that it can influence a baby's health into adulthood (it's called epigenetics) and the mother's health during pregnancy and postpartum. This is why I'm passionate about improving the health of both partners in the lead-up to conception, as it has a ripple effect on the family's overall health.
What's our approach to self-care? Any daily non-negotiables?
- I practice what I preach! I have a morning routine and a bedtime routine. My morning routine consists of waking up between 5 and 5:30 a.m. each day and either going to the gym, juicing, or preparing dinner for that evening. I realise that sounds wild, but I'm a big morning person. This is followed by a nourishing breakfast and a 10-minute walk in the sun.
- Non-negotiables during the day are prioritising nourishing meals away from the desk and hydrating properly.
- My bedtime routine consists of watching something on Netflix with hubby, gratitude journaling, and reading a book in bed. I avoid using my phone between 8 p.m. and 8 a.m. - it doesn't always work out, but that's my goal.
What do the main cycle hormones do for fertility?
It All Starts in Your Brain
At the beginning of your cycle (Day 1 = first day of your period), your brain signals to your body saying, "L" Let'set ready to release an egg." "t does this through a hormone called Gnrh, which tells a little gland in your brain (the pituitary) to send FSH (Follicle-Stimulating Hormone) to your ovaries. It's like your brain is the manager giving your ovaries the green light to prep for ovulation - like getting ready for a monthly "e" g release party."
"Choosing the Egg
Once your ovaries receive the FSH signal (literally, that's follicle-stimulating hormone), they start waking up a few tiny follicles (each holding an immature egg). However, only one will win the race and become the dominant follicle that fully matures and releases an egg during ovulation. Think of it like a group of balloons being blown up - only the strongest one is filled enough to float away (ovulate).
Estrogen Takes the Lead
As that dominant follicle grows, it starts making estrogen, a hormone that thickens your uterine lining to prepare for a possible pregnancy. When estrogen peaks, your pituitary gland releases LH (Luteinizing Hormone). This is known as the LH surge, which causes the follicle to rupture and release the egg - ovulation! This is your most fertile time. Ovulation predictor kits detect the LH surge. Estrogen also softens and opens your cervix to let sperm in, creating fertile cervical mucus (like egg whites), which helps sperm survive and swim up to meet the egg. It's like setting the stage before a big event - decorations, open doors, and clear pathways so everything runs smoothly for fertilisation.
After Ovulation, Progesterone Steps In
Once the egg is released, the empty follicle becomes a temporary hormone factory called the corpus luteum, which makes progesterone. As its name suggests, progestin is essential for normal endometrial development and successful implantation. Progesterone suppresses further ovulation, dries up your cervical mucus, and increases your metabolism (causing a slight but noticeable rise in basal body temperature that can be tracked).
The Two Possible Endings
This part of the cycle is known as the luteal phase, which lasts approximately 12–14 days. Two things can happen. If an egg is fertilised by sperm, you become pregnant! If not, the corpus luteum fades away, progesterone drops, and your period begins, starting the cycle again. If your luteal phase is too short or progesterone is too low, it can make it harder for a fertilised egg to implant. That's why maintaining a healthy progesterone balance is crucial when trying to conceive.
How does what we eat affect our hormones across the cycle?
The reproductive hormone cycle is reliant on several nutrients. During menstruation, prioritising iron-rich foods is a good idea. In contrast, during the luteal phase (implantation), prioritising foods high in B6 (beef, salmon, banana, milk) and vitamin C (citrus fruits, red capsicum, broccoli) can help with healthy progesterone levels. I focus on overall diet quality and ensuring my clients meet their fertility-related micronutrient needs. I preach the importance of developing good food habits, meal preparation skills, and how to meet all five food groups, ensuring that they'll meet their nutrient needs on any day of their cycle. In addition, it takes about three months for an egg to mature and be released, so optimising nutrition at least three months before actively trying to conceive is essential for hormonal health and egg quality.
What are the top three fertility dietary foundations?
- One is to focus on whole foods. This means eating foods as close as possible to their natural state. I tell my clients that whenever they eat something, they should consider whether that food looks exactly like it does in nature or has been processed or altered. The more unprocessed foods we eat, the more nutrient-dense our diet becomes.
- Two, balance blood sugars. Stable blood sugar supports hormone regulation, menstrual cyclicity, ovulation, and egg/sperm health. Spikes and crashes can disrupt insulin levels, which may affect fertility (especially in PCOS). Key nutrition strategies include prioritising protein, healthy fats, and fibre at every meal (PFF is your BFF), choosing complex carbs (such as quinoa, sweet potatoes, and legumes) over refined carbs, and avoiding excess added sugar and ultra-processed foods.
- Three, prioritise anti-inflammatory foods. Inflammation can affect egg, sperm, and reproductive system quality, reducing the chances of conception. Many women I see aren't getting enough healthy fats or omega-3 fatty acids. These include fatty fish (salmon, sardines), extra virgin olive oil, avocado, and colourful vegetables and fruits.
How much alcohol and caffeine are too much?
Current guidelines say that if you're trying to conceive, no level of consumption is considered safe. I empathise with couples who have been trying for months or years, so I understand that this recommendation may not be practical for everyone. I have open conversations with my clients about this.
How do prenatal nutrition needs differ from preconception?
The requirements for many nutrients increase during pregnancy to support the baby's growth and development, while also maintaining the mother's nutritional status. In other words, it takes a lot of nutrition to grow a baby. However, many women experience side effects such as morning sickness, which can make prioritising nutrition difficult. This is why building healthy nutrient reserves during the preconception phase is essential.
Can certain foods or nutrients help support fertility?
Eating regularly can help manage cortisol levels by signalling the body that it is safe. Eating breakfast and having coffee afterwards is helpful. This is because cortisol and progesterone share the same precursor, so if more of this precursor is used to make cortisol, the body will have less "r" w material" "o produce progesterone. Stress-reducing activities are the most effective way to prevent excessive cortisol production. Nutrients and foods can help counteract the effects of prolonged cortisol on the body, including inflammation and its impact on the immune system.
How can you reduce stress and support fertility (beyond just "lax"!)?
Doing more isn't always better. Doing less but focusing on the right things works in our favour. That's where I come in. My clients often try everything - new fertility diets, supplements - and end up feeling overwhelmed and burnt out. When they come to me, we focus on nutrition and lifestyle strategies that will make the most difference, tailored to each individual and backed by science. This approach reduces the burden and stress for my clients, and they often feel a sense of calm and control after working together.
How does gut health affect hormones and fertility?
Research on the gut and fertility is still in its early stages of development. Still, we know that the gut plays a significant role in nutrient absorption, regulates our immune system, and aids in hormone metabolism.
Tell us about endocrine-disrupting chemicals...
Unfortunately, these substances can interfere with your body's hormonal system, and they're found in many everyday items. BPA, for example, is found in canned food linings, plastic containers, and water bottles. My suggestion is to switch to a stainless-steel water bottle and use glass food containers.
Why do you think the world is still weird about periods?
There is a lack of education, even in school. We haven't formalised it yet, but the tide is turning.
What's one piece of advice you'd give every woman about her cycle?
Start tracking it! We aren't taught enough about our menstrual cycle and hormones in school, so when clients come to me, many don't know what a "standard "period looks like or what it is telling them. Your menstrual cycle is a vital sign, and data about it is a powerful tool to understand what's going on with your health and fertility.
What's our top health tip for womxn?
Seek education about your body. Knowledge is power. Nothing is more empowering than understanding your unique body and what helps or hinders your health.
MY CYCLE
- Flow style: Moderate to light
- Length: 4 days
- Period self-care means: Going slow, staying in and being kind to myself.
- Period self-care toolkit: Period underwear (I avoid pads and tampons if I can).
- Best period hacks: Educate your significant other on how you feel around and during your period so they can understand and support you.
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Contraception of choice: Fertility awareness method.
