Stefanie Valakas knows that the journey to conception isn’t just about timing - it’s about nutrition. As a fertility dietitian, she helps people nourish their bodies for better egg and sperm quality, implantation, and overall fertility.

 

Name: Stefanie Valakas

Pronouns: She/her

Day job: Fertility Dietitian & Founder of The Dietologist and arxi

Location:  Sydney, Australia

 

Describe your work in one sentence…

I help people eat their way to getting pregnant.

 

What's the journey that brought you here?

I became a children’s dietitian passionate about preventative health and influencing the next generation. I realised that parents' health before and during pregnancy shaped their child’s health and relationship with food. So, I retrained to become a certified fertility and pregnancy dietitian and nutritionist, founding The Dietologist. Now, I support thousands of people across Australia online with personalised, science-backed nutrition and supplementation plans, helping everyone from first-time triers to IVF veterans with their fertility health.

 

Did your fertility journey inspire The Dietologist?

Somewhat. Despite some early signs in late adolescence that something wasn’t quite right with my cycle, it wasn’t until I was already working in the fertility and reproductive health space that I realised I, too, had endometriosis - much like many of the individuals I was supporting. I was diagnosed in December 2019 via laparoscopy with stage 2 endometriosis. Later, in 2022, I proactively froze my eggs while single to preserve my future fertility and manage my growing anxiety about my fertility health (naturally, this happens when you see infertility every day).

 

What led you to develop arxi?

I saw the benefit of evidence-based supplements for reproductive and preconception health, but the number of capsules, products, and costs became a huge barrier for people. Practitioner-grade supplements often require consultations and prescriptions. So, I teamed up with Monique Cormack, a fellow fertility nutritionist, to found arxi. Together, we launched OvaGold, a 5-in-1 supplement providing critical antioxidants and nutrients to support preconception health in just two capsules daily.

 

Why is nutrition key to fertility and preconception care?

Nutrition plays a role in at least four of the five key 'ingredients' in the recipe for conception: egg quality, sperm quality, ovulation, and implantation. The fifth ingredient, fertilisation, is still not fully understood in terms of nutrition, as it’s such a fleeting event.

• Egg Quality: Boosting dietary antioxidants 90–120 days before conception or fertility treatment can improve egg quality. Antioxidants infiltrate the follicular fluid surrounding the egg, protecting it from damage caused by reactive oxidative species (ROS).
• Sperm Quality: Sperm is highly responsive to diet and lifestyle changes. Antioxidants from fruits and vegetables are crucial, as they support zinc levels, which are depleted with each ejaculate. Depending on the specific sperm parameter that’s out of range, we can target vitamins, minerals, and antioxidants to address the issue.
• Ovulation: Research shows that five simple dietary changes can reduce the risk of anovulatory infertility by up to 69%. Whether the issue is PCOS, or hypothalamic amenorrhoea, diet and lifestyle changes can help people with ovaries ovulate more regularly.
• Implantation: Often overlooked, nutrition plays a key role here too. Whole grains can help thicken the uterine lining, providing a better surface for the embryo to implant. Optimising the vaginal and endometrial microbiota may also support healthy implantation.

 

What nutrients do you recommend for conception?

It’s important to embrace a variety of foods when trying to conceive, so I encourage avoiding a “superfood” mentality. That said, some commonly recommended foods for their specific nutrients and benefits include:

• Salmon: A great source of omega-3 fatty acids, it supports healthy blood flow to reproductive organs and reduces inflammation, particularly for those with chronic inflammatory conditions like endometriosis, adenomyosis, or PCOS.
• Walnuts: A handful of these omega-3-rich nuts daily can significantly improve sperm health parameters.
• Berries: Fresh or frozen, berries are rich in dietary fibre and antioxidants, supporting egg and sperm quality.
• Green Leafy Vegetables: High in dietary folate and essential for early pregnancy neural tube development.
• Eggs: Packed with dietary choline, which supports neural tube development and cognitive development during pregnancy.
• Lentils and Pulses: These are rich in plant protein, iron, and zinc. Research shows that swapping just 25 grams of animal protein for plant protein daily can improve conception chances.

 

When should someone optimise their diet to start a family?

If you have no reproductive health history, give yourself 3-6 months. However, if you have a history of reproductive health concerns like PCOS, endometriosis, thyroid conditions or autoimmune diseases, or if your diet and lifestyle have significant room for improvement, avoid rushing and stressing. In these cases, give yourself 6-12 months.

 

How do lifestyle factors impact fertility?

Indeed, factors like stress and sleep impact our daily lives. However, the research on fertility and stress has been somewhat mixed and difficult to untangle. For anyone trying to conceive or facing fertility challenges, it’s inherently stressful, and being told 'not to stress' is hardly relaxing. Infertility also brings additional burdens, like financial stress, emotional strain, and strained relationships with partners, friends, or family. Anxiety and depression are more common in this group.

From a physiological and nutritional perspective, stress can negatively affect lifestyle habits, such as too much caffeine, skipped meals, binge eating, missed exercise, and lack of sleep. These factors can ripple effect on physical and mental health, potentially impacting the cycle and fertility. There’s also more evidence linking sleep to fertility - such as studies showing that melatonin supplementation for shift workers during their IVF cycle improved outcomes, suggesting a connection between the 'sleepy hormone' and fertility health.

 

What's a common fertility myth you often debunk?

One common myth is that going gluten-free, dairy-free, and soy-free is necessary to 'reduce inflammation' when trying to conceive. However, unless someone has an intolerance or Coeliac disease (an autoimmune condition that requires a strict lifelong gluten-free diet), there is no reason to avoid these foods. Research shows that whole grains, full-fat dairy, and soy foods can help reduce inflammation, and no evidence suggests they negatively impact fertility. In some cases, the data even suggests they may be beneficial!

 

Seed cycling & fertility cleanse - helpful or hype?

Hype! Seed cycling sounds good, but little to no data supports it. Seeds are highly nutritious, though, so I don’t think it harms those who want to try it. Some data on flaxseeds during the luteal phase support the estrogen/progesterone ratio in those with PCOS, which is interesting! As for fertility cleanses, I give them a massive thumbs down.

 

What's your top advice for starting IVF or a fertility journey?

Focus on the next step in the process.

1. Create a strategy to look after yourself physically (food, exercise, stress management) and mentally (psychological support, a strong support system, and support groups).
2. Always put ice on your injection sites before you poke! It hurts a whole lot less.

 

What does period self-care mean to you?

A fun drink, some good snacks, comfy period undies, a great show, a heat pack and cuddles from a loved one.

 

Why are periods STILL such a taboo topic?

I think it's complex and historical. Just think about how many euphemisms there are for periods. It's also still seen as unappealing for many - blood shedding from the uterus - and there’s a delay in educational improvements at schools, which haven't caught up with adults. On top of that, we're raised by people who may have their views about periods and what’s considered 'polite' to talk about

 

What’s your number one health message?

Women’s pain is real, and we need to find a better way to treat and manage it without the “that’s normal” or “you’re just anxious and stressed” dismissal we’ve gotten for so many years.

 

What are your hopes for future period conversations?

To keep growing, and I hope the next generation of children feel confident and comfortable talking about it to anyone so we can eventually dilute the taboo around periods and reproductive health.

 

MY CYCLE

• My period in 3-words: Erratic right now (on the Mirena IUD)
• Period self-care toolkit: Hot water bottle, Nurofen and Netflix
• Best period hacks: Omega-3s help reduce period pain (use it month round!)
• Contraception of choice: Mirena IUD
• On day 1, you’ll find me: Horizontal with an episode of Grey’s Anatomy
• Scarlet pick: Scarlet Period Bikini Brief