Lifestyle Changes to Improve Fertility: What Actually Worked for Us
When my husband and I decided to start trying for a baby, we knew that making some lifestyle changes would help our chances. What we didn’t expect was how much these changes would transform not just our fertility, but our entire lives.
We weren’t starting from a bad place — neither of us smoked or drank alcohol, and we were reasonably active. But “reasonably healthy” isn’t the same as “optimally prepared for conception.” So we got intentional about our daily habits, routines, and environment.
Four months later, we conceived our daughter. I can’t say with certainty which specific change made the difference — it was likely the combination of everything. But I can share exactly what we did, backed by what research tells us about lifestyle and fertility.
Why Lifestyle Matters for Fertility
Before diving into the specific changes we made, let’s look at why lifestyle factors have such a significant impact on fertility.
According to the American Society for Reproductive Medicine (ASRM), lifestyle factors including weight, exercise, stress, and environmental exposures can significantly affect both male and female fertility. The good news is that unlike genetic factors, lifestyle is something you can control.
A comprehensive review published in Reproductive Biology and Endocrinology found that modifiable lifestyle factors account for nearly 50% of infertility cases. This means that for many couples, making targeted changes to daily habits can meaningfully improve their chances of conceiving.
For us, understanding this gave us a sense of empowerment. We couldn’t control everything, but we could control how we lived our daily lives.
Exercise and Physical Activity
Regular physical activity became a cornerstone of our fertility journey. But we approached it differently based on our individual needs.
My Exercise Routine
For me, the focus was on gentle, consistent movement rather than intense workouts. My routine included normal exercises like stretching, light yoga, and breathing exercises. I found that this approach kept me active without putting stress on my body.
Meditation also became part of my daily practice. It helped me stay mentally calm and present during what can be an emotionally challenging time. Even just 10-15 minutes in the morning made a noticeable difference in how I felt throughout the day.
Research supports this moderate approach. A study published in Obstetrics & Gynecology found that moderate exercise (like walking, leisurely cycling, or yoga) was associated with shorter time to pregnancy, while vigorous exercise showed mixed results. The key is consistency without overexertion.
My Husband’s Exercise Routine
My husband took a more active approach. He did bodyweight exercises like push-ups and squats, went for runs, and incorporated some weight training into his routine. He enjoyed the challenge and found it helped him manage work-related stress.
For men, moderate exercise has been shown to support healthy testosterone levels and improve sperm quality. However, excessive intense exercise can have the opposite effect, so balance is important.
Walking Together: Our Daily Ritual
The one activity we always did together was our daily walk — at least one hour every evening. These walks became sacred time for us. We’d talk about our day, discuss our hopes for the future, and simply enjoy being together.
Sometimes we’d stop along the way — to sit on a bench, watch the ducks in a stream, or just take in the nature around us. It wasn’t about exercising hard; it was about connecting with each other and unwinding from the day.
If you’re trying to conceive, I highly recommend making daily walks a couple’s activity. It’s exercise, stress relief, and quality time all in one.
Sleep: The Foundation of Fertility
Getting proper sleep was one of the most impactful changes we made. We committed to 7-8 hours every night, and we made changes to ensure that sleep was actually restful.
Research published in Fertility and Sterility found that women who slept fewer than 7 hours per night were 15% less likely to conceive compared to those who slept 7-8 hours. Sleep affects hormone regulation, including the hormones essential for ovulation and conception.
Sleep Hygiene Changes We Made
No screens before bed: We stopped using phones, tablets, and laptops at least an hour before sleep. The blue light from screens disrupts melatonin production and makes it harder to fall asleep.
Phone away from the bed: Our phones were kept on silent and away from the bed — not on the nightstand where we’d be tempted to check them. This removed the urge to scroll and ensured uninterrupted sleep.
Darker room: We made our bedroom darker, which signals to the body that it’s time to sleep. Even small amounts of light can interfere with sleep quality.
Reading instead of scrolling: We replaced screen time with reading good books. It became a calming pre-sleep ritual that helped our minds wind down naturally.
Consistent sleep schedule: We went to bed and woke up at roughly the same time every day. This regulated our circadian rhythm and made falling asleep easier.
Managing Work and Avoiding Stress
We both continued working throughout our trying-to-conceive journey — we’re both working professionals, and stopping wasn’t an option. But we made deliberate changes to how we approached work.
No stretched working hours: We stopped the habit of working late into the evening. Work ended at a reasonable time, and evenings were protected for rest and each other.
Avoiding unnecessary discussions: We consciously stepped back from conflicts and debates that would drain our energy without any benefit. That colleague who loves to argue? We stopped engaging. Online debates? Not worth the stress.
More time together: Instead of filling evenings with work or individual activities, we prioritised spending time together. Cooking dinner, watching a movie, or just talking — these moments helped us stay connected and reduced stress.
Stress management is crucial for fertility. We’ve written extensively about this in our post on how stress affects fertility and what to do about it.
Diet and Nutrition
Our dietary changes were significant enough that we’ve dedicated an entire post to them. In brief, we focused on:
- Home-cooked meals using fresh, organic ingredients
- Plenty of leafy greens, fruits, nuts, seeds, and lean proteins
- Avoiding processed foods, refined sugar, excessive caffeine, and oily foods
- Eating dinner early (at least 2 hours before bed)
For the complete breakdown of what we ate and why, read our detailed guide on the best foods to boost fertility naturally.
Environmental and Home Changes
Beyond personal habits, we also made some changes to our environment that supported our fertility goals.
Avoiding Plastics and Chemicals
We became more conscious about avoiding plastics, especially for food and drinks. We stopped using plastic containers and bottles, opting for glass or steel alternatives instead. This isn’t paranoia — research has linked certain chemicals found in plastics (like BPA) to fertility issues in both men and women.
We also ate mostly organic food and avoided anything with preservatives. While organic isn’t always possible for everyone, minimising pesticide exposure where you can is a reasonable step.
As for cosmetics and personal care products, we already used authentic, quality brands, so we didn’t make major changes there. But if you’re using products with a lot of synthetic chemicals, it might be worth reviewing what you’re putting on your body.
Creating a Positive Home Environment
One small change that made our home feel more positive was keeping more flowers around. It might sound simple, but having fresh flowers in the living space genuinely lifted our mood. It made the home feel brighter and more alive.
Your environment affects your mental state, and your mental state affects your fertility. Creating a space that feels calm, clean, and happy can support your overall well-being during this journey.
What We Didn’t Have to Change
I want to acknowledge that we had some advantages going in. Neither my husband nor I smoke or drink alcohol, so we didn’t need to quit these habits. If you do smoke or drink, these are the most impactful changes you can make — both are strongly linked to reduced fertility in research.
The American Society for Reproductive Medicine states that smoking can accelerate egg loss and is associated with earlier menopause. For men, smoking reduces sperm count and motility. Alcohol, even in moderate amounts, can affect hormone levels and reduce the chances of conception.
If you’re currently smoking or drinking regularly, quitting or significantly reducing is perhaps the single most important lifestyle change you can make for your fertility.
Our Daily Routine During TTC
To give you a clear picture of how all these changes came together, here’s what a typical day looked like for us while trying to conceive:
Morning: Wake up at a consistent time. Light stretching or yoga for me, bodyweight exercises for my husband. Healthy breakfast with soaked nuts, fruits, and green tea. Later, eggs and bread.
Workday: Focus on work without overextending hours. Healthy, home-cooked lunch. Stay hydrated. Avoid unnecessary stressful conversations.
Evening: Work ends at a reasonable hour. Our daily walk together for at least one hour. Light dinner at least 2 hours before bed.
Night: No screens. Reading books. Phone away and on silent. Darker room. 7-8 hours of restful sleep.
This routine wasn’t rigid — life happens. But having a general structure helped us stay consistent with our healthy habits.
If you’re looking for more ideas on structuring your mornings, check out our guide to building a productive morning routine.
How Long It Took
After implementing all these lifestyle changes consistently, we conceived in about 4 months. I can’t say which specific change was the “magic” one — I believe it was the combination of everything working together.
Four months might feel long when you’re in it, but it’s actually within the normal range. Most healthy couples conceive within a year of trying. The lifestyle changes we made not only helped with conception but also prepared our bodies for a healthy pregnancy.
Final Thoughts
The lifestyle changes we made to improve fertility weren’t extreme or complicated. They were simple, sustainable adjustments — better sleep, regular exercise, whole foods, less stress, more time together.
What surprised me most was how much better I felt overall. I had more energy, slept better, and felt more emotionally balanced. These changes weren’t just about getting pregnant; they were about building a healthier life — the kind of life I wanted to bring a child into.
If you’re trying to conceive, I encourage you to look at your lifestyle holistically. Small, consistent changes add up. And the habits you build now will serve you through pregnancy, postpartum, and parenthood.
Frequently Asked Questions
What lifestyle changes improve fertility the most?
The most impactful changes include: quitting smoking and alcohol (if applicable), maintaining a healthy weight, regular moderate exercise, getting 7-8 hours of quality sleep, managing stress, and eating a balanced diet rich in whole foods. These changes support hormone balance and reproductive health in both partners.
How long before trying to conceive should I change my lifestyle?
Ideally, start making lifestyle changes 2-3 months before actively trying. This gives your body time to benefit from improved nutrition, better sleep, and reduced stress. For men, sperm takes about 72 days to develop, so lifestyle changes need time to impact sperm quality.
Can exercise affect fertility?
Yes, but balance is key. Moderate exercise like walking, yoga, and swimming supports fertility by reducing stress, improving circulation, and maintaining healthy weight. However, excessive intense exercise can disrupt hormones and potentially affect ovulation. Aim for consistency with moderate activity.
Does sleep affect fertility?
Absolutely. Sleep affects hormone production, including reproductive hormones. Research shows that women sleeping less than 7 hours per night may have lower conception rates. Aim for 7-8 hours of quality sleep in a dark, quiet room without screens before bed.
Should I avoid plastic when trying to conceive?
It’s a reasonable precaution. Some plastics contain chemicals like BPA and phthalates that may affect hormone function and fertility. Using glass or stainless steel containers for food and drinks, and avoiding heating food in plastic, can reduce exposure to these chemicals.
Do both partners need to make lifestyle changes?
Yes! Fertility is a couple’s journey. Male factors contribute to about 40-50% of infertility cases. Both partners should focus on healthy diet, exercise, sleep, and stress management. Men especially benefit from avoiding smoking, limiting alcohol, and maintaining healthy weight for optimal sperm quality.
How long does it usually take to get pregnant with a healthy lifestyle?
For healthy couples under 35, about 80% conceive within a year of trying. With optimised lifestyle factors, some conceive sooner. We conceived in 4 months. However, every couple is different. If you haven’t conceived after a year of trying (or 6 months if over 35), consult a healthcare provider.
Disclaimer
This article is based on personal experience and general information. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor, midwife, or qualified healthcare provider with any questions about your health or pregnancy.
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