Top Do’s and Don’ts If You’re Trying to Conceive
There’s a lot of misinformation out there, and I’m here to break down the top do’s and don’ts for when you are trying to conceive. Let’s get into it.
DO: Track Your Cycle
Let’s start with the basics. Your period is a vital sign. Is it regular? That’s what I care about. It doesn’t have to be 28 days, but it should be predictable. A regular cycle might be 25–26 days for you, or 31–32, and that’s okay. What’s not okay? Jumping around from 25 to 38 to 27 days—that’s what I call “irregularly regular,” and it’s a red flag.
Irregular periods can mean ovulation isn’t happening reliably and could signal underlying issues like PCOS, thyroid dysfunction, or even low ovarian reserve. Bottom line: if your periods aren’t consistent, see your doctor before you start trying.
DON’T: Use the Wrong Lubricant
Most people don’t realize that lubricants can hurt sperm. Even the ones that claim to be “fertility-friendly” might not actually help. Your natural lubricant is ideal, but if you need one, here’s what to know:
Saliva? The worst. Reduces sperm motility by 50%.
Water- and silicone-based lubes? Often acidic, and that’s a problem.
Oil-based lubes with a pH closer to 7–8 are best.
Remember, the vaginal environment is acidic, and sperm need an alkaline buffer to survive the journey. So skip the fancy fertility lubes if you don’t need them, no lube is best.
DO: Take Care of Yourself
You want your body to feel safe and supported enough to get pregnant. That means:
Get 7–8 hours of sleep every night.
Fuel your body with enough calories and quality nutrition.
Move your body with love, not punishment.
Your body won’t prioritize reproduction if it feels like it’s in survival mode. So nourish, rest, and create a calm internal environment.
Pro tip: Get that morning sunlight. Set your phone aside. Create a nighttime routine. Sleep is the most underrated fertility boost out there.
DON’T: Have Less Sex
One of the biggest myths? That you should “save up” sperm for ovulation. Not true.
Sperm quality decreases with long intervals between ejaculations. You get more dead sperm and debris, and that actually clogs the path for the healthy ones—think of it like a highway full of broken-down cars. Not helpful.
If you’re everyday-sex people, go for it. If not, 2–3 times per week covers your bases. Sperm can live up to five days inside you, so regular intimacy will give you the best chance of hitting the fertile window.
DO: Take a Prenatal Vitamin
Yes, before you’re pregnant.
I know there’s a lot of debate out there about folic acid vs. methylated folate, but here’s the deal: the only compound proven to prevent neural tube defects is folic acid. Even if you have MTHFR mutations, the studies support folic acid not methylated folate.
So if you’re taking a fancy prenatal that doesn’t contain folic acid, add a separate folic acid supplement. It’s cheap, safe, and critical for your baby’s brain and spinal cord.
DON’T: Expose Yourself to Unnecessary Toxins
This one’s huge.
Things like marijuana, cigarettes, and alcohol all impact fertility—and not just yours. Male partners using marijuana, even when not around you, can have sperm DNA damage that increases miscarriage risk.
So check your environment:
What are you using in your kitchen?
What’s going on your skin?
What are you inhaling or ingesting that might be harmful?
Do a little cleanup now, because I want you to have the smoothest, healthiest fertility journey possible.
