Updated by the Progyny Editorial Team and reviewed by Dr. Janet Choi, Chief Medical Officer, Progyny — November 2025.
If you’re trying to conceive or would like to improve your chances in the future, a healthy lifestyle may enhance fertility.
Of course, you can’t control everything. But healthy choices can help — and as a plus, these steps can help support your overall energy as well as your emotional and physical wellness.
1) Focus on healthy, balanced eating
The first and most important step to taking control of your health is to make healthy, balanced eating choices. Studies show that the most important foods for fertility include a wide variety of high-fiber fruits, vegetables, and whole grains. This is why the Mediterranean style of eating is a great approach to eating for fertility.
With this, you’ll focus on getting MORE:
- Whole fruits and vegetables (like green veggies, carrots, cherries, and berries)
- Whole grains (like quinoa, whole wheat bread, and brown rice)
- Plant-based fats and oils (like olive oil and avocado oil)
- Plant-based proteins (like beans, nuts, and tofu)
- Poultry and eggs in moderate amounts (including skinless chicken and turkey)
- Seafood and low-mercury fish (like shrimp, salmon, and tilapia)
Try to avoid or have LESS:
- Refined carbs and sugar (like sweets, white bread, white pasta, chips, fast food)
- Red meat (beef, pork, veal, and lamb)
- Butter and other full-fat dairy (full-fat cheese, cream, and milk)
- Caffeine (no more than 1 cup of coffee a day, or 200 mg of caffeine)
- Alcohol (avoid alcohol when trying to conceive and when pregnant — it can lead to pregnancy problems including birth defects)
These healthy eating strategies are helpful to follow:
- Aim for whole foods when you can (avoid processed foods as much as possible)
- Center your meals around plants
- Have at least 1 serving of vegetables at each meal
- Choose organic produce to lower pesticide consumption
A Mediterranean eating plan can help support healthy weight and stable blood sugar, which can improve fertility outcomes. This is especially important for people with polycystic ovary syndrome (PCOS), who are more likely to have insulin resistance and weight issues.
A Mediterranean eating plan is also naturally anti-inflammatory, which can benefit hormonal balance and overall well-being. Research shows that eating plans rich in whole foods and healthy fats can help manage insulin resistance and metabolic concerns linked to PCOS.
Since it’s a balanced way of eating, the Mediterranean eating plan is easier to maintain. For your best chance at success, try small changes that add up over time — no need to completely change how you eat.
2) Fit physical activity into your routine
Another way to optimize health and fertility is to get plenty of regular physical activity. Exercise can help with staying at a healthy weight. It also helps you sleep better and lowers the risk of depression and anxiety. Those are all superpowers that can help you through a possible pregnancy and fertility journey.
As you think of ways to add more movement into your routine, choose something that’s easy to add to your existing routine — and be sure it’s something you enjoy.
Ideas include:
- Taking a dance or exercise class
- Walking with a friend at lunch
- Training to run/walk a 5k for a charity
- Doing yoga or Pilates for strength
- If you’re less mobile, consider seated aerobics or yoga
If you’re undergoing or considering fertility treatment, talk to your healthcare provider about exercise. There may be times during the treatment cycle that exercise is limited or not advised.
3) Prioritize your mental health
There’s no question: ongoing emotional stress affects your body and your health. While it isn’t possible to get rid of stress entirely, you can find ways to manage it.
This looks different for everyone, but some effective and healthy tools for stress management include:
- Yoga
- Acupuncture
- Meditation
- Being in nature
- Deep breathing
- Regular exercise
- Healthy eating
- Sleeping well
To seek balance, reach out to your friends and family for support. Keeping a journal is a good option too. Finally, save space to laugh, relax, and have fun — taking care of yourself will help you manage life’s challenges.
Making a change this week
We covered a lot, but you don’t need to tackle it all at once! So here’s a quick question:
What’s one small change you can make this week?
- Write down exactly what you’ll do and how you’ll do it.
- Think about what might get in your way. How could you overcome that?
- Finally, ask someone to support you with your goal this week.
Your Progyny Care Advocate is also here for you. Reach out to talk about your goals, concerns, and resources on your path to family building.
Disclaimer: The information provided by Progyny is for educational purposes only and is not medical advice. Always consult a qualified healthcare provider for medical guidance.