Trying to conceive can feel overwhelming, but supporting your fertility doesn’t always require major life overhauls. In fact, the small habits you build into your daily routine can make a big difference. When I was trying to get pregnant after our miscarriage, I focused on small, sustainable shifts that supported my body and mind. Even though I can’t know for sure, I’m confident these habits ultimately helped me conceive naturally. (At least I felt great after implementing them!)
Below are the daily habits to boost fertility that worked for me. They’re simple and totally doable even if you’re working, parenting, or just trying to hold it all together. I know the fertility journey can be tough, so give yourself grace in this period. If you can only implement one or a couple things, that’s amazing! Be proud of yourself for prioritizing your well-being and do what you have the capacity for. Now, let’s dive in!
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1. Eat Breakfast Before Caffeine
This one felt so strange at first, but it made a huge difference in my energy and hormone stability. Eating within 30–60 minutes of waking—before your morning coffee—helps stabilize blood sugar and reduce cortisol spikes (which can negatively affect fertility hormones like progesterone and luteinizing hormone (LH)).
Even something small like scrambled eggs and sourdough toast, or greek yogurt with granola, can help your body feel safe and nourished to support ovulation and conception.
Bonus tip: make sure to start the day with a good amount of protein (see habit #8!).
2. Go for a Daily Walk
Moving your body daily is one of the most underrated fertility boosters. Walking helps regulate blood sugar, support hormone balance, improve circulation to reproductive organs, and ease stress.
I aimed for a 30-minute walk each day, sometimes broken into shorter chunks. It gave me time to clear my mind, reflect, and soak in some sunlight—another great bonus for hormone health and vitamin D levels. This was the habit that helped me the most mentally post-miscarriage—daily sunshine walks were so good for my mental health!
3. Take a Quality Prenatal Vitamin
Yes, before you’re pregnant! Taking a quality prenatal vitamin builds your nutrient reserves for baby-to-be and supports egg quality, uterine lining, and overall preconception health. Look for one with:
- Methylated folate (instead of folic acid)
- Choline
- Vitamin D
- B vitamins
I personally like a prenatal without iron in it, just in case your iron levels are optimal. You can always take a separate iron supplement (or eat more iron-rich foods if needed).
If your prenatal makes you nauseous, try taking it with food, breaking up the dosage, or trying a different form like powder versus pill. I personally love the brand Needed for supplements from fertility to postpartum. They have several supplements they recommend for preconception, including an egg quality support supplement. Regarding that nausea, they have a powder form of their prenatal and an “essentials” pill that has bare-bones essential vitamins and minerals in less capsules. They have a men’s line of supplements, too! This isn’t sponsored, I just genuinely love their products!
Looking for ways your partner can support their fertility health? Read my post on natural ways to boost male fertility!
4. Skip Alcohol and Tobacco Products
While the occasional glass of wine might seem harmless, alcohol can disrupt hormone levels and reduce your chance of conception. Tobacco and vaping products also negatively impact egg health and cervical mucus quality.
During my TTC journey, I chose to skip alcohol altogether because I wanted to support my body as fully as possible. I stopped drinking alcohol three months before we started trying and I loved how great I felt!
I wasn’t using any tobacco products before TTC, so quitting tobacco wasn’t something I had to go through. If you currently use tobacco products and are wanting to try for a baby, I highly recommend stopping before getting pregnant. Just so you don’t have to go through the effort of quitting while pregnant—the first trimester is already hard enough!
5. Prioritize 8+ Hours of Quality Sleep
Sleep is deeply connected to hormone health. It’s when your body resets, heals, and produces crucial hormones like melatonin (which also supports egg quality!).
Try to keep a consistent bedtime, minimize screen time in the hour before sleep, and create a calming bedtime routine. I also found that blackout curtains helped me fall and stay asleep.
6. Do One Thing That Sparks Joy
Joy matters. Feeling lit up—even for 15 minutes a day—can reduce stress and improve fertility outcomes. Trying to conceive can come with a wave of emotions, and chronic stress raises cortisol, which can disrupt ovulation and delay conception. Try and find at least one pocket of time during the day to do something you enjoy.
For me, that “joy moment” was sometimes a favorite tv show, my sunshine walks, cooking a favorite meal, or just dancing in the kitchen. What brings you joy? Make sure to make a little space for it daily. Bonus if you can do it with your partner! It’s nice to connect with your significant other over something not baby related when you’re trying to conceive.
7. Try a Daily Relaxation Activity
Supporting your mental health while trying to conceive is just as important as supporting your body. Pick one calming, grounding activity to incorporate daily, like:
- Guided meditation
- Gentle yoga
- Reading (maybe even a fertility or mindset book)
- Journaling
- A walk outside
- Deep breathing
- An Epsom salt bath
Even 5–10 minutes a day can help regulate your nervous system and lower inflammation, which is essential for hormone balance and implantation.
8. Eat Protein with Every Meal (And Know Your Macros)
Protein is essential for fertility. It supports stable blood sugar, healthy ovulation, and even the development of your baby’s tissues once pregnant. Amino acids are the building blocks of every cell, so you need a lot of it when building a baby!
I aimed to eat 25–30 grams of protein per meal, plus protein-rich snacks like Greek yogurt, chia pudding, or hard-boiled eggs. Here’s why your macros (protein, fat, and carbs) matter:
- Protein stabilizes hormones and builds reproductive tissues
- Healthy fats (like avocado, olive oil, butter and nuts) help with hormone production
- Complex carbs (like oats, quinoa, sweet potatoes) support thyroid and metabolic health
Balancing your plate can support consistent energy and your chances of conception. Real, whole foods also help build your nutrient reserves just like the prenatal vitamin. Especially in the first trimester when it can be hard to eat a balanced meal, or even eat in general, you’ll want those reserves to fall back on so baby isn’t taking everything from your body.
9. Eat One Fertility-Boosting Food Each Day
I made it a goal to include at least one fertility-friendly food in my day. Here are some great foods for fertility (berries in coconut yogurt were my favorite!):
- Leafy greens (folate-rich)
- Eggs (choline and protein)
- Salmon (omega-3s and vitamin D)
- Pumpkin seeds (zinc and magnesium)
- Lentils (iron and fiber)
- Berries (antioxidants)
- Full-fat dairy (healthy fats for hormone production and can support ovulation in some studies)
Don’t stress about perfection—just aim for progress. If you’re building meals and snacks with whole, nourishing foods, you’re already supporting your fertility!
Ready to stay consistent on your TTC journey?
Download my free Daily Fertility Activity Checklist to help you build simple, healthy habits that support your cycle and boost fertility, without the overwhelm. Track what matters most and feel empowered every step of the way. 🤎👉 Just drop your email below and I’ll send it straight to your inbox!
Why These Daily Habits to Boost Fertility Matter
Of course it’s hard to technically know exactly what helped me conceive after loss, but I’d like to think all of these practices helped. (At least I felt better physically, mentally, and emotionally.) These habits were easy to implement and made me feel more in tune with my body—not more stressed. You don’t need expensive supplements or a complicated protocol. Often, it’s the small things you do daily that support your hormones, egg quality, and mental health.
If you’re trying to conceive and want a gentle, realistic approach to fertility, these daily habits to boost fertility are a great place to start.
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Final Thoughts
Your fertility journey is uniquely yours. While there’s no one-size-fits-all plan, these small but powerful lifestyle changes made a real difference for me. You deserve to feel supported, hopeful, and empowered each day. I hope this post gives you some encouragement—and if it did, I’d love for you to save it, share it, or leave a comment.
You’ve got this, friend 🤎