11 Natural Fertility Tips Backed by Medical Experts

3. Balance body weight and metabolic health

Fertility specialists often say metabolic health matters more than a number on the scale. Insulin resistance, fluctuating blood sugar and excess abdominal fat can disrupt ovulation and change sperm quality. Small, sustainable changes help: prioritize whole grains over refined carbs, add protein to each meal to steady blood sugar, and include fiber-rich vegetables at every sitting. If you use a tiffin, pack balanced portions—one split of protein, one of green vegetables, one small portion of whole grain—to keep meals even. A few clinics suggest short-term glucose testing for people with irregular cycles or a family history of diabetes. Strength training twice weekly and brisk walking most days also improve insulin sensitivity, supporting both fertility and long-term health. Work with a clinician or registered dietitian to set reasonable goals and avoid extreme dieting that can harm ovulation.