If trying to conceive, both men and women should limit alcohol intake to ideally zero, or a maximum of one to two drinks per week. Binge drinking (5-6 drinks in a single session) significantly increases the likelihood of embryo mutations and reduces fertilization probability, with negative effects lasting 60-90 days for sperm and impacting the entire pool of eggs for women that month. Pregnant and breastfeeding women must consume zero alcohol.
Both men and women should quit smoking or vaping nicotine and cannabis if trying to conceive, and women must abstain during pregnancy. Smoking disrupts egg quality, sperm motility, and seminal fluid chemistry, increasing the likelihood of mutations and reducing successful fertilization. Men should abstain from cannabis for at least 60 days prior to conception attempts.
Aim for approximately 6-8 hours of quality sleep nightly, as it is fundamental for balancing hormones, reducing stress (cortisol), and supporting overall fertility and healthy biology.
Actively avoid excessive stress, primarily by ensuring adequate quality sleep. Utilize stress-reduction tools and techniques, as chronic stress and elevated cortisol levels can negatively impact hormone balance and fertility in both sexes.
Men should get a sperm analysis every five years, especially if planning children in the distant future, after abstaining from ejaculation for 48-72 hours. Consider freezing sperm at a younger age to preserve quality, as sperm quality can decline with age.
Women interested in future conception should proactively get their AMH levels and antral follicle count measured multiple times by an OBGYN. This provides insight into ovarian reserve and potential fertility window, allowing for informed planning.
Both men and women should consider getting a comprehensive hormone analysis (including testosterone, estrogen, progesterone, etc.) every five years, even when feeling well. This establishes a valuable reference point for future comparisons if fertility or health issues arise.
All sexually active individuals, especially those planning to conceive, should get an STI check. Certain STIs, like chlamydia, can greatly increase the probability of miscarriage and cause damage to male reproductive health, even if asymptomatic.
For 90 days prior to attempting conception, men should avoid exposing testicles to elevated temperatures by avoiding hot tubs, hot baths, and car seat heaters. If using a sauna, apply a cold pack to the scrotum to keep it cool, as heat can disrupt sperm development and kill sperm.
Men trying to conceive should avoid carrying smartphones in their front pockets or close to their groin. Both the heat and radio frequency electromagnetic waves emitted by phones can detrimentally affect sperm quality and count, and potentially testosterone levels.
To maximize the probability of fertilization, couples should consider a 48-72 hour abstinence period before ovulation, then have intercourse with ejaculation once or twice the day prior to ovulation, and a maximal number of times on the day of ovulation itself. This strategy aims to maximize the concentration of high-quality sperm available at the time of egg release.
Aim for 30-60 minutes of combined resistance and cardiovascular exercise, 6-7 days per week. Regular exercise improves mitochondrial health and function, which is critical for sperm motility, egg quality, chromosomal segregation, and overall fertility.
Take 1-3 grams of L-carnitine per day in capsule form for 30-60 days to significantly improve egg and sperm quality, as it supports mitochondrial function critical for chromosomal segregation and sperm motility. To offset potential TMO increases, take 600mg of garlic extract daily.
Take 100-400 milligrams of Coenzyme Q10 (CoQ10) daily with a meal, ideally one containing fat, to support mitochondrial health. CoQ10 is vital for the proper formation and fertilization processes of both eggs and sperm.
Take 1-5 grams of Myo-inositol daily, starting with a lower dose and taking it in the late evening due to its sedative effects, to improve egg and sperm quality by enhancing insulin sensitivity. Women may also consider adding D-chiro inositol at 1/25th to 1/40th the Myo-inositol dose to balance androgens, especially if dealing with PCOS.
Supplement with omega-3 fatty acids to ensure at least 1 gram, and ideally 2-3 grams, of the EPA form daily. This supports overall mental and physical health, which indirectly benefits fertility.
Men should be aware that a severe viral illness in the previous 70-90 days can greatly diminish sperm number and quality. Women should consult their OBGYN if they’ve had a serious viral infection in the previous 30 days before trying to conceive, as viral illness can impact egg quality and pregnancy outcomes.
Acupuncture has been shown to improve both female and male fertility. For women, it can balance hormones (like FSH) and improve blood flow to reproductive organs. For men, it can improve semen volume, sperm quality, and motility, partly by optimizing testicular temperature regulation and increasing endogenous testosterone.
For women with regular menstrual cycles, time-restricted feeding (e.g., 8-12 hour feeding window) is unlikely to disrupt fertility, provided caloric intake is sufficient to maintain menstruation. Overweight men can use it to lose weight, which optimizes sperm quality and testosterone. Pregnant women should avoid time-restricted feeding and consult their doctor about nutrition.
Men should reduce the total amount of time spent seated, as prolonged sitting can increase scrotal temperature. Maintaining an optimal scrotal temperature is crucial for sperm quality and fertilization.
Men should avoid placing laptops or any other hot devices directly onto their lap, as the heat generated can increase scrotal temperature and negatively impact sperm quality.
If attempting conception, avoid commercially available lubricants, as many contain chemicals detrimental to sperm health and motility. Consult an OBGYN for sperm-friendly lubricant options.
Men should consider testing for the cystic fibrosis gene, as one in 25 men carry a copy that can cause defects in the vas deferens, leading to normal semen volume but low sperm count. This issue can be surgically repaired or sperm can be extracted.
Both men and women can benefit from deliberate cold exposure (1-3 minute cold showers or cold water immersion up to the neck) daily, ideally in the early part of the day. For men, this indirectly improves sperm quality and testosterone by reducing testicular temperature. For women, it helps regulate cortisol and hormone production by restricting stress to a specific time of day. Start with uncomfortably cold but safe temperatures and progress gradually.
Both men and women can consider taking 400 milligrams of Tongkat Ali once daily, early in the day. It has been shown to increase free testosterone and luteinizing hormone, which can subtly but significantly boost libido and, in men, improve spermatogenesis.
Shilajit (250mg twice daily) has been shown to increase testosterone and FSH, boosting libido and fertility. Men can use it chronically to enhance spermatogenesis. Women should consult an OBGYN before chronic use due to the need for tight FSH regulation across the menstrual cycle. Start with the lowest possible dosage.
Men can take high doses of zinc, around 120 milligrams twice daily with full meals, to significantly increase testosterone, dihydrotestosterone, and spermatogenesis. Zinc is highly concentrated in the testes and impacts enzymatic functions crucial for sperm production.
Men on Testosterone Replacement Therapy (TRT) will experience dramatically reduced sperm counts due to negative feedback. If wishing to conceive, consult a urologist or endocrinologist to either offset TRT’s effects (e.g., with HCG, FSH, or Clomiphene) or come off TRT entirely to restore natural sperm production.
If your menstrual cycle length becomes highly variable from month to month, even if still within the 21-35 day range, consult your OBGYN. Erratic cycle lengths could indicate underlying issues affecting fertility.
Women can track their ovulation by monitoring intravaginal temperature for consistent changes around ovulation or by using apps that integrate temperature data and menstrual cycle onset. Regularity in cycle length significantly aids in predicting ovulation.
After ejaculation during intercourse, women may consider lying on their back with their pelvis tilted back (elevated by about 20 degrees) for approximately 15 minutes. This low-cost practice is believed by some experts to increase the probability of sperm successfully reaching and fertilizing the egg.
For women 30 or younger, try for 5-6 months before seeking medical help. For ages 31-33, try 6-7 months. For ages 34-37, try 9-12 months. For 38 or older, consult an OBGYN immediately upon desiring conception to discuss improving egg quality due to significantly lower success rates and higher miscarriage risk.
Dissolve one packet of Element in 16-32 ounces of water first thing in the morning and during any physical exercise to ensure proper hydration and electrolyte balance, which is critical for optimal brain and body function.
Engage in Yoga Nidra or Non-Sleep Deep Rest (NSDR) sessions, even for as short as 10 minutes, to greatly restore levels of cognitive and physical energy. This practice involves lying still while maintaining an active mind.