Can Lifestyle Really Affect Fertility? What the Research Actually Says

We’ve written this blog because this is one of the most common questions clients ask us. Can lifestyle really have that much of an effect on fertility?

If you have been trying to conceive for a while, you have probably heard every piece of advice imaginable. After a while it becomes exhausting. You may feel the pressure of trying to do everything to give yourself the best chance. But a lot of it can be contradictory.

I can understand when there comes a point that lifestyle advice starts to feel frustrating and hard to believe it can make any difference. When something as important and emotional as pregnancy is not happening, it can feel hard to accept that small daily habits could genuinely make a difference.

And to be clear, fertility challenges are never simply someone’s fault. Lifestyle is not the whole story. There can be hormonal conditions, structural issues, endometriosis, genetic factors, sperm problems and many other medical reasons behind fertility struggles.

But research does show that lifestyle can influence fertility in both men and women.

Areas such as blood sugar balance, smoking, diet quality, insulin resistance and sperm health have all been linked to fertility outcomes in scientific studies. Lifestyle changes are not a guarantee of pregnancy, but for some couples they can play a meaningful role in improving reproductive health and supporting fertility treatment outcomes.

Here is what the research actually says.

Can sugar affect fertility?

One of the most interesting fertility studies in recent years looked at sugary drinks and conception rates.

A large North American study published in Epidemiology followed 3,828 women and 1,045 male partners who were trying to conceive. Researchers found that consuming sugar sweetened beverages was associated with lower fertility in both men and women.

Women who consumed one or more sugary soft drinks per day had 25% lower ‘fecundability’, meaning a lower probability of conceiving during each menstrual cycle. While men who regularly consumed sugary soft drinks showed a 33% reduction.

This does not mean sugar directly causes infertility, or that having an occasional treat will stop pregnancy from happening.

What it does suggest is that metabolic health and blood sugar balance may affect reproductive hormones more than many people realise. Making some reductions in this area could give your body a boost.

_______________________

Insulin resistance, carbohydrates and ovulation

Insulin resistance is something I discuss regularly with clients, particularly those with PMOS (previously named PCOS), irregular cycles or unexplained infertility.

Research from the Nurses’ Health Study found that women with diets highest in ‘glycaemic load’, meaning diets that caused larger blood sugar spikes, had a 92% greater risk of ovulatory infertility compared with women consuming lower glycaemic load diets.

Ovulatory infertility happens when ovulation is absent or irregular, making conception more difficult.

The researchers suggested that repeated blood sugar spikes and insulin disruption may negatively affect ovarian function and hormone balance over time.

This is one reason why improving blood sugar stability through balanced meals, protein intake, fibre and reducing highly processed foods can sometimes support cycle health and ovulation.
It is not about following a perfect diet. It is about supporting the body’s hormonal environment as much as possible.

_______________________

PMOS (previously named PCOS) and the importance of lifestyle support

For women with PMOS, lifestyle support is now recognised internationally as an important part of fertility care.

The 2023 International Evidence Based Guideline for PCOS states that lifestyle intervention, including nutrition, movement and weight management where appropriate, should be recommended throughout the lifespan for women with PMOS.

More recent reviews have also shown that nutrition and exercise interventions may help regulate cycles, improve ovulation and support metabolic health in women with PMOS.

This is particularly important because many women are quickly moved toward fertility treatment without fully understanding the underlying hormonal and metabolic picture first.

Sometimes improving insulin resistance, inflammation and overall health can significantly support fertility alongside medical care with those with PMOS.

_______________________

What smoking may be doing to fertility

Smoking is one of the clearest lifestyle factors linked to reduced fertility in both men and women.

The American Society for Reproductive Medicine states that smoking is associated with delays in conception, reduced ovarian reserve and poorer fertility outcomes. Research has also shown that the risk of infertility increases with the number of cigarettes smoked per day.

Smoking also affects male fertility.

A large meta analysis involving 5,865 men found that cigarette smoking was associated with significantly lower sperm concentration, reduced sperm motility and poorer semen quality overall. Some studies within the review found sperm concentration reductions of around 13–17%, with heavier smoking linked to greater declines.

This is one of the reasons I always emphasise that fertility is not just about female health.
Male fertility matters enormously, yet it is still often overlooked during fertility investigations.

The encouraging part is that sperm production is ongoing, which means positive lifestyle changes may help improve sperm health over time.

_______________________

Can men improve fertility through lifestyle changes?

The reality is that sperm health appears to respond quite significantly to overall health and lifestyle factors.

A major review published in Human Reproduction Update found that healthier dietary patterns were consistently associated with better semen quality. Diets rich in vegetables, fruit, fish, seafood, poultry, whole grains and healthy fats were linked with improved sperm concentration, motility and morphology.

Other research has shown that obesity, smoking, excessive alcohol intake, poor diet quality and metabolic health issues may all negatively affect sperm production and function.

What many people do not realise is that sperm are constantly being produced. A full sperm production cycle takes around 70–90 days, which means lifestyle changes made today may begin influencing sperm health within a few months.

This is one reason why I encourage couples to approach fertility as a shared journey rather than focusing entirely on female health.

Improving nutrition, reducing smoking and alcohol, supporting sleep, managing stress and improving overall metabolic health may all help create a healthier environment for sperm production.

Again, this is not about perfection or blame.
But the research does strongly suggest that male fertility can be influenced by lifestyle factors more than many people realise.

_______________________

Where does reflexology fit into fertility support?

Many couples are surprised when reflexology becomes part of their fertility journey, particularly if they originally viewed it as simply a relaxation treatment.

While reflexology is not a standalone cure for infertility, some research suggests it may help support wellbeing, stress reduction and quality of life during fertility treatment.
A systematic review published in Complementary Therapies in Clinical Practice found that reflexology may help reduce anxiety and stress in women undergoing fertility treatment.

Stress alone does not “cause” infertility, but fertility journeys can place enormous strain on the nervous system, sleep, emotional wellbeing and overall health. For many people, reflexology becomes a space to slow down, regulate stress levels and feel properly supported during an incredibly difficult time.

There is also some emerging research exploring whether reflexology may support fertility outcomes more directly, although larger high quality studies are still needed.

In clinic, I often see reflexology work best as part of a bigger picture approach alongside proper investigation, nutrition, cycle awareness, hormone support and medical care where needed.

Every fertility journey is different, but feeling supported physically and emotionally matters more than many people realise.

_______________________

Some proof from our clients

We get wonderful feedback from our clients which suggests what we do really works! You can read our Google reviews here. Here’s a few snippets around where lifestyle has helped people:

“Her advice and guidance have taken us way beyond what we thought was possible after working with several other clinics. My sperm issues are now resolved which wouldn’t have happened without her knowledge and attention to detail. A true expert in her field. We can’t thank her enough.” Matt Cowell

“Highly recommend booking a consultation with Verity no matter the stage you’re at with fertility. She helps to easily navigate the endless amount of information out there with simple, straightforward and tailored guidance. Even during pregnancy regular reflexology has helped with mindset, stress and overall hormone health. Don’t become stuck trying everything, speak to Verity who can work out what’s best for you.” Aneesha Johal

“Reflexology balanced my hormones and actually helped my periods return. She suspected an issue with my husband’s sperm and referred him to the best urologist in the UK who confirmed her suspicions and prescribed medication to fix it. This along with Verity’s advice around lifestyle changes, her ability to listen, be empathetic but at the same time pragmatic meant that we were able to overcome our challenges and conceive our baby girl within 10 months – her middle name is Verity.”  Laura Ward Shroff

_______________________

Lifestyle is not the whole story

Lifestyle changes are not magic, and they are not a guarantee of pregnancy.
Some fertility challenges require medical treatment. Some couples need IVF. Some people are already doing everything “right” and are still struggling.

But research does show that areas such as blood sugar regulation, smoking, nutrition, metabolic health and sperm quality can influence fertility outcomes in meaningful ways.

For some couples, these changes may improve natural conception chances. For others, they may help support fertility treatment outcomes or improve overall reproductive health before IVF.
Most importantly, fertility support should never be about blame. On others or your own body.

It should be about understanding the bigger picture, investigating properly, and helping both partners feel informed, supported and empowered moving forward.

Here at the Verity Paz Clinic we look at the full picture during our Fertility Investigation Consultations, which are entirely bespoke to you and your situation. Our recommendations are usually a combination of lifestyle changes, reflexology and acupuncture, and sometimes additional treatments and tests.

If you feel you want to do more or perhaps want to discuss a more bespoke direction, get in touch with us. We’d be so happy to be a part of your journey and do everything we can to help you get pregnant.