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How to Boost Fertility in Your 30s

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June 22, 2022





Can eating certain foods really boost fertility? Yes, it can. That being said, there is no magic solution that will instantly trigger pregnancy. But certain foods and better lifestyle choices do play a significant impact on how to boost fertility in your 30s. The types of foods we eat, coupled with healthy lifestyle habits that limit stress levels, can boost fertility through their impact on our gut, blood flow, and hormone levels.


Luckily, fear of infertility can pass you by because here are 5 natural ways to boost your fertility.


1. Eat Foods Rich in Antioxidants


Throughout the day, the body performs countless tasks, rendering it sore and achy. Antioxidants like folate and zinc may help to improve fertility for both men and women by disbanding the free radicals in your body, (accumulated from the countless tasks) which can damage both sperm and egg cells.


A 2012 study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality. Another study conducted on 232 women showed that higher folate intake was associated with higher rates of implantation, clinical pregnancy, and live birth.


You may currently be scrambling looking for foods high in antioxidants but not to fret, here are a few options:


  • Dark chocolate
  • Pecans
  • Blueberries
  • Strawberries
  • Artichokes


2. Eat a bigger breakfast


How to Boost Fertility in Your 30s


For woman looking for proven ways on how to boost your fertility in your 30s, many Dietitians believe that eating a fulfilling breakfast may help women with fertility problems. The latest research affirms that eating a balanced breakfast has a positive impact on women struggling with infertility. Researchers found that a big breakfast increases fertility amongst women that suffer from irregular periods.


A particular study found that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility. For average-weight women with PCOS, eating most of their calories at breakfast reduced insulin levels by 8 percent and testosterone levels by 50 percent. High levels of either can contribute to infertility.


Furthermore, it’s important to mention that increasing the size of your breakfast without reducing the size of your dinner is likely to cause weight gain. But performing bodyweight exercises can keep you in check.


3. Avoid trans fats


The misconception about fat is that — it’s so bad for you and you shouldn’t consume any — well, if you didn’t consume fat, you’d be dead. Eating healthy fat is not only optimal for your overall health but for boosting fertility.


Here are a few healthy fats:



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


Trans fats are generally found in hydrogenated vegetable oils, margarine, fried foods, processed products, and baked goods. Some of these are our favorite food options.




Studies have shown that a diet higher in trans fats and lower in unsaturated fats was linked to many life-threatening diseases and infertility for both men and women.


4. Eat fewer refined carbs


Refined carbs, also known as simple carbs, have had most of their nutrients removed. Hence the name, “refined”. These carbs are absorbed very quickly, causing spikes in blood sugar and insulin levels.


Insulin is chemically similar to ovarian hormones. These hormones help eggs mature. Periodically raised insulin levels can cause the body to produce fewer reproductive hormones because it thinks it doesn’t need them. This can lead to a lack of egg maturation and ovulation.


Eating refined carbs is linked to an increased risk of many diseases, including obesity, heart disease, and type 2 diabetes. Given that PCOS is associated with high insulin levels, refined carbs can make it even worse.


5. Get active


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Regular exercise has many benefits for your health, including increased fertility. Studies show increasing moderate physical activity has positive effects on fertility for women and men, especially those with obesity. Moderation is imperative while trying to have kids. Excessive high-intensity exercise has actually been linked with decreased fertility in certain women.


Excessive exercise may change the energy balance in the body and negatively affect your reproductive system. If you plan to increase your physical activity, add it gradually and make sure your healthcare provider is aware.


See if your doctor is in favor of you adding these exercises to your routine.




Making healthy choices while on your fertility journey can help you better manage stress during the process. While these 5 foods are recommended as a natural way to boost your fertility, I encourage each person to practice balance in their diets and incorporate moderate physical activity long after you fertility process! Please share if you found any value in this article, and make sure to subscribe to my newsletter (BELOW) for tons of other free content.

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