Hormone health expert shares fertility do’s and don’ts guide for him and her: ‘Food choices, hormones, timing…’

If you and your partner are trying to conceive, it’s important to remember that fertility is a shared journey — not just one woman’s responsibility. Pre-conception health, daily habits and nutrition play an important role for both partners, influencing everything Hormone balance for sperm quality and ovulation. Small, consistent lifestyle changes taken together can greatly improve your chances of a healthy pregnancy.

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Tanisha Bawa, a gut and hormone health expert and nutrition coach trained at the Institute for Integrative Nutrition, shares a comprehensive The fertility guide outlines key dos and don’ts for both men and women. In an Instagram post shared on November 28, she explained, “Trying to conceive can feel like a lot – for you and for him. Food choices, hormones, timing… it’s a journey that has to be taken together, not alone.”

What to do for him?

nutrition

Tanisha says that about 50 percent of infertility cases are caused by male factors, which means paying attention to nutrition and daily habits is not just a woman’s responsibility. She recommends adding the following nutrients:

1. Good fats: Olive oil, nuts like walnuts and whole eggs aid testosterone production and strengthen sperm membranes.
2. Zinc-rich foods: Foods like oysters, pumpkin seeds and grass-fed beef are essential for healthy sperm count, testosterone production and better motility.
3. Omega-3s: Fatty fishes rich in omega-3 fatty acids like salmon and sardines help improve sperm shape (morphology) and movement (motility).
4. Lycopene: Tomato paste and sun-dried tomatoes contain lycopene, which protects sperm from DNA damage.
5. Antioxidants: Berries, citrus fruits and capsicum support overall sperm quality and reduce oxidative stress.
6. Protein and Minerals: Eggs contain choline and vitamin D for strong, healthy sperm.
7. Beetroot: Eating beetroot can promote blood flow.
8. Avocado: Avocado may help with stress management and support healthy sleep.

Other

1. Physical activity: Regular exercise, especially strength training, helps boost testosterone.
2. Wear loose underwear: Loose underwear promotes airflow and prevents heat from being trapped, which can reduce sperm quality.

what not to do for him

According to Tanisha, heat is a major factor affecting sperm quality and can reduce it significantly. She recommends avoiding the following:

1. Laptop in lap.
2. Hot tubs and long hot showers.
3. Sauna.
4. Long bike sessions.
5. Phone in front pocket.

What to do for him?

nutrition

Hormone health experts recommend prioritizing nutrient-rich foods and including the following in your diet:

1. Good Fats: Foods like avocado, olive oil, ghee, nuts and seeds aid in hormone production, stabilize blood sugar and help increase progesterone levels.
2. Omega-3s: Salmon, sardines, chia and flax seeds reduce inflammation, support healthy menstrual cycles and improve egg quality.
3. Minerals for hormone balance: Pumpkin seeds are rich in zinc and magnesium, which may help manage PMS and support ovulation and healthy progesterone levels. Brazil nuts provide selenium, a nutrient essential for thyroid function – a key factor in maintaining regular ovulation.
4. Colorful Antioxidants: Berries help protect egg cells from oxidative stress, while sweet potatoes provide vitamin B6, which supports progesterone production and a healthy luteal phase.
5. Protein: Eggs, lentils and chicken contain essential amino acids that are important for hormone production as well as blood sugar balance.

physical activity

Hormone health experts recommend incorporating low-stress activities like Pilates, strength training and hiking into your workout routine.

track your cycle

Tanisha recommends learning about your menstrual cycle, understanding the different phases and what your body needs in each of them, and knowing your fertile window, which typically lasts about seven days.

eat regularly

Eat at regular intervals to keep your hormones stable and support healthy ovulation.

what not to do for him

1. Don’t rely solely on supplements – prefer a nutrition-based approach for a healthy pregnancy.
2. Don’t over-exercise: Excessive high-intensity training can increase cortisol levels, which in turn disrupts hormonal balance. Try cutting down on daily HIIT sessions, long intense runs, and excessive cardio.
3. Cycle tracking: don’t rely on your luck.
4. Intermittent fasting: Prolonged fasting can increase cortisol levels, which can delay ovulation and result in reduced progesterone.

for both

Be a team: Fertility concerns both partners.

1. Learn about cycles and nutrition together.
2. Cook fertility friendly food.
3. Track fertile windows together.

Pay attention to gut health

According to Tanisha, a healthy gut supports fertility by helping you absorb key nutrients — such as zinc, B vitamins and omega-3s — more effectively. She adds, “It also keeps inflammation down and supports stable hormones — which means better ovulation for her and better sperm quality for him.”

Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.