5 Common Habits I Don’t Recommend for Women Trying to Get Pregnant (And What to Do Instead)

As a BANT Registered Fertility Nutritionist, I’ve worked with many women who are doing “all the right things” but still struggling to conceive. Sometimes, what seems healthy on the surface may actually be working against your hormones, ovulation, and overall fertility.

If you're trying to conceive, here are five well-meaning habits I don’t recommend- and gentle shifts to support your body more effectively.

1. Following a Strict Plant-Based Diet

“Not all plant-based diets are created equal- especially when it comes to fertility."

A diet rich in plant foods can absolutely be part of a nourishing, fertility-supportive lifestyle. However, when a diet excludes all animal products, it's easy to become deficient in several critical nutrients that support egg health, hormone production, and implantation.

Some of the key nutrients that are harder to get in a vegan diet include:

• Heme iron- Found in red meat and more easily absorbed than non-heme (plant) iron. Iron is essential for ovulation and endometrial health.

• Choline- Vital for egg quality, implantation, and early fetal brain development. Richest in eggs and liver.

• Vitamin B12- Needed for methylation, DNA replication, and embryo development. Only naturally found in animal products.

• DHA (an Omega-3 fat)-  Key for hormone balance and egg membrane integrity. Mostly found in oily fish like salmon and sardines.

  
  

🔁 The takeaway: If you follow a fully plant-based diet, be strategic. Consider targeted supplementation and functional lab testing to ensure your fertility nutrient bases are covered.

2. Doing Fasted Workouts (Even Morning Walks with Coffee)

"Waking up, skipping food, and heading out with caffeine can be a hormone disruptor- not a fertility hack."

While fasted workouts are trendy, they often backfire when it comes to supporting female hormones- especially if you're trying to conceive.

Here’s why:

• Exercising on an empty stomach increases cortisol (your stress hormone), which can interfere with ovulation and reduce progesterone.

• Drinking coffee before food further spikes cortisol and can cause blood sugar crashes- both of which signal to your body that it’s not in a safe, stable place for pregnancy.

  
  

✅ Instead: Have a small protein-carb snack before any movement. Examples:

• Half a banana with nut butter

• Boiled egg and oatcake

• Greek yoghurt with berries

  
  

This helps stabilise blood sugar, protect adrenal health, and send safety signals to your body.

3. Prioritising Intense Cardio Over Strength & Stability

"Fertility thrives when the body feels safe, nourished, and strong- not depleted."

While movement is a wonderful support for hormone balance, too much intense cardio can tip your system into stress mode. This includes frequent HIIT sessions, long runs, or daily spin classes.

Over time, this kind of stress on the body may:

• Increase cortisol

• Suppress ovulation

• Reduce progesterone levels

• Deplete muscle and micronutrient reserves

  
  

✅ What to try instead:

• Strength training- Builds metabolic flexibility, supports testosterone (in both women and men) and blood sugar balance

• Reformer Pilates- Enhances core and pelvic floor function, while calming the nervous system

• Bodyweight workouts or resistance bands- Effective without being taxing

  
  

These forms of exercise build a strong, resilient body that feels safe enough to conceive.

4. Rushing Through Life Without Rest

"Your nervous system sets the tone for your reproductive system."

In our always-on culture, many women are stuck in chronic stress mode. Between work, errands, social pressures, and fertility tracking, it’s easy to be constantly "doing"- but never truly resting.

The problem? Chronic stress:

• Suppresses GnRH (the hormone that triggers ovulation)

• Lowers progesterone

• Impacts libido and egg quality

  
  

Your body interprets this state as “now is not a good time for pregnancy.”

✅ Make space for stillness. Whether it’s 5 minutes of breathwork, journaling in bed, or stepping outside without your phone, these small practices can profoundly shift your nervous system. They remind your body it’s safe to reproduce.

5. Trying to Be “Perfect” With Food, Supplements, and Lifestyle

"Perfectionism is just another form of stress- and fertility doesn’t thrive in stress."

So many of the women I work with are deeply committed to doing everything “right.” They’ve cut sugar, taken all the supplements, perfected their routines- but underneath it all is pressure. And pressure creates tension in the mind and the body.

Rigidity, guilt, and fear around food and wellness choices can activate stress pathways and spike cortisol- undoing some of the very efforts we make to feel “healthy.”

✅ A more fertile mindset:

• Focus on consistency over perfection

• Choose nourishment over controlling calories

• Give yourself some grace instead of guilt when you enjoy a treat here and there

  
  

Fertility thrives in a body that feels safe, nourished, and loved- not micromanaged.

💛 Final Thoughts From Jen

Fertility isn’t about doing more, being stricter, or controlling every detail. It’s about cultivating balance, nourishment, and nervous system safety.

If you’re on your TTC journey, I invite you to reflect on which of these habits might be worth softening, shifting, or rethinking.

✨You don’t need to be perfect to be fertile. You just need to be supported.

📞 Are you looking for personalised guidance? Book your complimentary initial consultation here. I’d love to support you on your fertility journey- whether you’re just starting out or navigating a longer road.

🔁 Save this for when you need a mindset reset- and share with a friend who might be TTC, too.