Top Tips for Conception (Fertility 101)

Track Your Ovulation Window Understanding your fertile window is key. You’re most fertile in the 5 days leading up to ovulation, with peak fertility on ovulation day. Ways to track:

  • Ovulation predictor kits (OPKs) – detect LH surge
  • Basal body temperature (BBT) – slight rise after ovulation
  • Cervical mucus – becomes stretchy, clear, and egg-white-like around ovulation
  • Apps – like Flo, Clue, or Natural Cycles Tip: Have sex every 1–2 days during the fertile window to increase your chances.

Eat a Fertility-Supportive Diet Support hormone balance and egg quality with:

  • Healthy fats: avocado, olive oil, nuts, seeds
  • Protein: lean meat, fish, beans, eggs
  • Complex carbs: whole grains, sweet potatoes
  • Folate & iron: leafy greens, lentils, fortified cereals
  • Limit: trans fats, sugar, processed foods, excessive caffeine, alcohol Tip: Consider a prenatal vitamin with folic acid or methylfolate before you conceive.

Reduce Stress + Get Rest High cortisol (stress hormone) can disrupt ovulation and lower progesterone. Try:

  • Daily gentle movement: yoga, walking, stretching
  • Meditation or deep breathing
  • Digital detoxes and time in nature
  • Sleep: Aim for 7–9 hrs of quality rest

Limit Alcohol, Smoking, and Toxins

  • Alcohol and smoking can reduce fertility for both partners
  • Be mindful of environmental toxins: pesticides, plastics (BPA), harsh cleaners Try switching to:
  • Glass containers instead of plastic
  • Natural beauty/cleaning products
  • Filtered water

Check Your Hormones (If TTC > 6-12 Months) If you're under 35 and have tried for 12 months (or 6+ months if over 35), consider checking:

  • AMH (anti-Müllerian hormone) – ovarian reserve
  • FSH, LH, Estradiol – hormone levels
  • Thyroid (TSH, T3, T4)
  • Progesterone (7 days after ovulation) – confirms ovulation
  • Semen analysis for male partner

Make Sex Fun Again Trying to conceive (TTC) can get stressful—keep intimacy emotionally connected. Tips:

  • Prioritize pleasure, not just “baby-making”
  • Use sperm-friendly lubricant (e.g., Pre-Seed)
  • Avoid harsh lubricants (can harm sperm)

Know When to Seek Help Talk to a fertility specialist if:

  • Irregular cycles
  • Very painful periods
  • History of miscarriage or endometriosis
  • Over age 35 with no pregnancy after 6 months
  • Male factor concerns