Fertility issues affect up to 15% of couples.

Luckily, there are a few natural ways to increase your fertility and become pregnant faster.

In fact, diet and lifestyle changes can help boost fertility by up to 69%.

This article provides 17 evidence-based tips that can boost fertility and help you get pregnant.

1. Eat Foods That Are Rich in Antioxidants

Antioxidants like folate and zinc may improve fertility for both men and women.

Antioxidants deactivate the free radicals in your body, which can damage both sperm and egg cells.

One study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality.

Another study that followed 60 couples undergoing IVF treatment found that taking an antioxidant supplement resulted in a 23% greater chance of conception.

Foods such as fruits, vegetables, nuts and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta-carotene and lutein.

2. Eat a Bigger Breakfast

 

Eating a substantial breakfast may help women with fertility problems.

One study found that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility.

For normal weight women with PCOS, eating most of their calories at breakfast reduced insulin levels by 8% and testosterone levels by 50%. High levels of either can contribute to infertility.

In addition, these women ovulated 30% more than women who ate a smaller breakfast and larger dinner, suggesting improved fertility.

However, it’s important to note that increasing the size of your breakfast without reducing the size of your evening meal is likely to lead to weight gain.

3. Avoid Trans Fats

Eating healthy fat every day is important for boosting fertility.

However, trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity.

Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products and baked goods.

A large observational study found that a diet higher in trans fats and lower in unsaturated fats was linked to infertility.

Choosing trans fats instead of monounsaturated fats may increase the risk of ovulatory infertility by 31%. Eating trans fats instead of carbs may increase this risk by 73%.

4. Cut Down on Carbs

Following a lower-carb diet is generally recommended for women with PCOS.

Lower-carb diets may help you maintain a healthy weight, reduce insulin levels and encourage fat loss, all while helping menstrual regularity.

One large observational study found that as carb intake increased, the risk of infertility also increased .

In the study, women who ate more carbs had a 78% greater risk of ovulatory infertility than those who followed a lower-carb diet.

Another small study among overweight and obese women with PCOS reported that eating a low-carb diet reduced hormone levels, such as insulin and testosterone, both of which can contribute to infertility.

5. Eat Less Refined Carbs

It’s not just the amount of carbs that’s important, but also the type. Refined carbs may be especially problematic.

Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread and rice.

These carbs are absorbed very quickly, causing spikes in blood sugar and insulin levels. Refined carbs also have a high glycemic index (GI).

One large observational study found that high-GI foods were associated with a greater risk of ovulatory infertility.

Given that PCOS is associated with high insulin levels, refined carbs can make it even worse.

6. Eat More Fiber

Fiber helps your body get rid of excess hormones and keeps blood sugar balanced.

Some examples of high-fiber foods are whole grains, fruits, vegetables and beans.

Certain types of fiber can help remove excess estrogen by binding to it in the intestines.

The excess estrogen is then removed from the body as a waste product.

One study found that eating 10 grams more cereal fiber per day was associated with a 44% lower risk of ovulatory infertility among women older than 32 years .

However, the evidence on fiber is mixed. In another study of 250 women aged 18 to 44, eating the recommended 20-35 grams of fiber per day was associated with a nearly 10 times higher risk of abnormal ovulation cycles .

7. Cut the Caffeine

Caffeine can negatively affect female fertility.

One study suggests that women who consume over 500 mg of caffeine daily take up to 9.5 months longer to get pregnant.

A high caffeine intake before pregnancy is also linked to an increased risk of miscarriage.

However, other studies did not find a strong link between caffeine intake and an increased risk of infertility.

8. Swap Protein Sources

Replacing some animal proteins (such as meat, fish and eggs) with vegetable protein sources (such as beans, nuts and seeds) is linked to a reduced risk of infertility.

One study found that a higher protein intake from meat was linked to a 32% higher chance of developing ovulatory infertility.

On the other hand, eating more vegetable protein may protect against infertility.

A study showed that when 5% of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility decreased by more than 50%.

Therefore, consider replacing some of the meat protein in your diet with protein from vegetables, beans, lentils and nuts.

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Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes.
It’s supposedly very important for muscle growth, sports performance and fat loss.
If you’ve ever rushed for a meal or protein shake after a workout, this is nutrient timing.
However, despite its popularity, the research on nutrient timing is far from convincing.
Here is everything you need to know about nutrient timing.

A Short History of Nutrient Timing

Nutrient timing has been used by professional bodybuilders and athletes for over 50 years, and many aspects of it have been studied.
One of the world’s leading researchers in carbohydrate timing, Dr. John Ivy, has published many studies showing its potential benefits. In 2004, he published a book called Nutrient Timing: The Future of Sports Nutrition.
Since then, many nutritional programs and books have promoted nutrient timing as the key method for losing fat, gaining muscle and improving performance.
However, a closer look at the research shows that these findings are far from conclusive, and have two significant limitations:

Short-term blood markers: Many of the studies only measure short-term blood markers, which often fail to correlate with long-term benefits.

Ultra-endurance athletes: Many of the studies follow extreme endurance athletes, which do not necessarily represent the average person.
For these reasons, the findings in much of the research that supports nutrient timing may not apply to everyone.

The Anabolic Window: Fact or Fiction?

The anabolic window is the most commonly referenced part of nutrient timing.

Also known as the window of opportunity, it’s based on the idea that the body is in the perfect condition for nutrient absorption within 15–60 minutes after exercise.

However, even though research on the anabolic window is far from conclusive, it is regarded as an important fact by many professionals and fitness enthusiasts.

The theory is based on two key principles:

1. Carb replenishment: After a workout, an immediate supply of carbs helps maximize glycogen stores, which can improve performance and recovery.
2. Protein intake: Working out breaks down protein, so post-workout protein helps repair and initiate growth by stimulating muscle protein synthesis (MPS).

Both of these principles are correct to some extent, but human metabolism and nutrition are not as black and white as many people like to think.

Carb Replenishment

One main aspect of the anabolic window is carbohydrates (carb) replenishment, since carbs are stored in the muscles and liver as glycogen.

Research has shown that glycogen is replenished faster within 30–60 minutes after working out, which supports the anabolic window theory.

However, timing may only be relevant if you are training several times a day, or have multiple athletic events within a day. For the average person who works out once a day, there is plenty of time to replenish glycogen at each meal.

Additionally, some research actually shows training with lower muscle glycogen to be beneficial, especially if your goal is fitness and fat loss.

New research has even shown immediate replenishment may reduce the fitness benefits you receive from that session.

So although immediate glycogen synthesis makes sense in theory, it does not apply to most people in most situations.

Protein Intake

The second aspect of the anabolic window is the use of protein to stimulate muscle protein synthesis (MPS), which plays a key role in recovery and growth.

However, while MPS and nutrient replenishment are important parts of the recovery process, research shows that you don’t need to do this right away after a workout.

Instead, focus on your total daily protein intake, and make sure you eat high-quality protein at each meal.

A recent meta-analysis by leading researcher Dr. Brad Schoenfeld also arrived at this conclusion, summarizing that daily protein and nutrient intake is the priority.

In short, if you meet your total daily needs for protein, calories and other nutrients, the anabolic window is less important than most people believe.

Two exceptions are elite athletes or people who train several times per day, who may need to maximize fuel replenishment between sessions.

Nutrient Timing Before You Train

The pre-workout window may actually be more important than the anabolic window.
Depending on your goals, the correct timing for taking certain supplements may actually aid performance.
For example, performance-enhancing supplements like caffeine must be taken at the right time in order to have the proper effect.
This also applies to food. A well-balanced, easily digestible meal eaten 60–150 minutes before a workout may improve performance, especially if you have not eaten for several hours.
In contrast, if your goal is fat loss, training with less food may help you burn fat, improve insulin sensitivity and provide other important long-term benefits.
Hydration is also closely linked to health and performance. Many people tend to be dehydrated before working out, so it may be important to drink around 12–16 oz (300–450 ml) of water and electrolytes before the workout.
Additionally, vitamins may affect workout performance, and may even reduce training benefits. So although vitamins are important nutrients, it may be best not to take them close to your workout.

Recommendation

Nutrient timing may play an important role in pre-workout nutrition, especially if you want to maximize performance, improve body composition or have specific health goals.

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