Fertility and Hormone Health for Athletes

In Episode 126 of The Eat for Endurance Podcast, I’m joined by fertility experts Laura Ligos, Registered Dietitian and founder of The Sassy Dietitian, and Danielle Kepics, Physician Assistant and founder of Empowered Mind + Body. Together, they run The Unconventional Collaborative, a virtual mastermind focused on supporting practitioners, coaches, and trainers looking to elevate their work (I'm a member myself). 

In this episode, we dive into a topic that’s often overlooked: fertility for athletes (both women and men), and how it ties directly into performance and long-term health.

But first, a PSA: fertility isn't just about having kids. It’s also a reflection of hormone and metabolic health, energy availability, and overall well-being. 

This was one of those conversations that could have gone on for hours. We unpacked everything from misconceptions to “fit equals healthy” thinking, and thoroughly explained why fertility is a key vital sign of health for athletes.

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Fertility Is About More Than Having Kids

When people hear the word “fertility,” they often think of pregnancy. But as Laura and Danielle explain, fertility encompasses all aspects of reproductive health for women AND men.

Reproductive health is a reflection of how well your body is functioning overall. For women, that means having a regular menstrual cycle and optimal hormone levels for their life stage. For men, it means maintaining healthy testosterone levels, libido, erections, and sperm quality. 

These things are key to conceiving, but they're also important markers of general health. When your hormones are healthy and your body feels safe (i.e. not overly stressed) and nourished, everything from energy levels to mood and performance improves.

As Danielle puts it in the episode, your menstrual cycle is a vital sign. If it’s missing, irregular, or comes with extreme symptoms, it’s your body’s way of saying it doesn’t feel fueled, safe, or supported enough to perform at its best.

Why Athletes Are Vulnerable to Fertility Challenges

Laura, Danielle, and I see the same challenge among our active clients…underfueling. 

Athletes often push hard in training while failing to match their energy needs, whether intentionally (to stay lean) or unintentionally (due to busy schedules, poor appetite, or not realizing how much fuel training requires).

As Laura explained, “Reproduction is a luxury, not a necessity. If your body doesn’t have enough energy for both survival and sport, it will shut down fertility first.”

This low energy availability state can lead to a variety of negative symptoms, including:

• Irregular or missed periods

• Low testosterone in men

• Low estrogen in women

• Poor recovery and fatigue

• Decreased bone health

• Thyroid and metabolic issues

• Reduced immune health

• Gastrointestinal distress...and so much more

It’s easy to dismiss these as “training side effects,” but they’re signs your body is running on empty. Fertility is a reflection of health, and when you’re fueling adequately, your body knows what to do.

Listen on Apple Podcasts

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Hormone Health for Women: The Missing Piece in Performance

Hormone health for women doesn’t just affect your cycle, it impacts nearly every system in the body:

• Mood and focus (estrogen and progesterone play key roles in brain health)

• Bone density and muscle repair

• Blood sugar regulation and energy

• Sleep quality, recovery, and motivation

The athletic world has long celebrated missing periods as a “badge of honor,” a sign that an athlete is training "hard enough." Thankfully, that narrative is changing. Today, we understand that a regular menstrual cycle is one of the best indicators of health and readiness to perform.

Losing your period isn’t a marker of fitness, it’s a sign that something’s off. If you’re an athlete experiencing irregular cycles, low energy, or plateauing performance, your hormones might be asking for more fuel, more rest, less stress, or all three.

Why Fertility Health for Men Matters Too

While most fertility and hormone conversations center on women, men are just as affected by underfueling, stress, and poor recovery. Fertility health for men includes testosterone balance, sperm quality, energy levels, and metabolic health, all of which are influenced by training load, nutrition, sleep, and stress management.

I loved this quote from Danielle in the episode: “Your first act as a father should be taking care of your health. If you’re not eating well, not sleeping, and refusing a simple blood draw, you’re already neglecting your role.”

Even if fatherhood isn’t on your radar, men’s hormone health still impacts training outcomes, muscle recovery, mood, and libido. As Danielle put it, "Do you like having an erection?!" I'd say most men do...

All to say, fertility is a two-person equation, and both partners’ health profoundly affects outcomes, whether the goal is conception or simply feeling your best day-to-day.

How Stress and Underfueling Affect Fertility

Physical and emotional stress both impact fertility through the hypothalamus, the part of your brain that controls your hormone cascade.

When stress is high or energy intake is too low, the body suppresses ovulation and hormone production, leading to symptoms like:

• Fatigue and low libido

• Missed or irregular cycles

• Mood swings or anxiety

• Poor recovery and sleep disturbances

Your body doesn’t know the difference between marathon training, a bad night’s sleep, or work stress. To your brain, it’s all stress.

That’s why managing your training stress, life stress, and fueling is essential. Even well-trained athletes can see their performance dip when chronic stress goes unchecked.

Supporting Fertility Through Nutrition

Optimizing fertility for athletes isn’t about perfection, it’s about consistency, balance, and listening to your body. Laura and Danielle both emphasized that fueling adequately is the foundation of hormone health.

Here are some key strategies to support fertility through nutrition:

• Eat enough daily energy to match your training and lifestyle demands

• Include carbohydrates regularly; they’re essential for hormone production and recovery

• Prioritize protein and healthy fats to support muscle repair and hormonal balance

• Get key micronutrients like iron, zinc, magnesium, calcium, and B vitamins

• Take rest seriously; if rest days feel worse than training days, that's not a good sign

Being "fit" however you define that doesn’t automatically mean you’re healthy or fertile. Fueling well, resting enough, and supporting your hormones is what real health is all about. 

Key Takeaways

• Fertility is about overall health, not just making babies

• It takes two to tango - reproductive health is key for both men and women

• Underfueling and stress are major fertility disruptors for athletes

• A regular menstrual cycle (for women) and healthy testosterone (for men) are vital signs of well-being

• Health doesn't have a look, and neither does fertility

Ready to Support Your Hormone and Fertility Health?

If you’re an active person struggling with reduced energy, irregular cycles, low testosterone, or feeling “off” in your training or daily life, your reproductive health may be a missing link.

I’ve helped hundreds of athletes fine-tune their nutrition and restore their health so they can feel and perform their best, whether they’re racing or just living an active lifestyle. 

Here’s what one client had to say about our time working together:

“I worked with Claire to optimize energy and endurance during long days playing beach volleyball. We also worked on gut issues I was experiencing since having 2 kids. Claire is understanding, thorough, professional, and so amazing at what she does. I now know what and when to eat to feel good pre and post workout. No more crashing in the middle of the day and no more migraines. Bloating during workouts is now completely gone. I can't recommend Eat for Endurance enough for all your fueling needs.” - Molly B. 

Here are a few ways to work with me:

• Join my low-cost, low-commitment membership service, Fuel for Life Crew, for $30/month (cancel anytime)

• Check out my free nutrition downloads

• Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)

• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching (new clients starting in 2026)

  
  

Support the Podcast 

Want to have a little fun while staying fueled? Check out my new Ultimate Fueling Sticker Pack, a collection of 6 high-quality stickers to help you celebrate how you fuel your active lifestyle. It’s perfect for athletes, carb lovers, and anyone who loves a little fun along the way! 

Stick them on your water bottle, laptop, or race gear to make fueling fun, no matter where you are!

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Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.