Fertility Myths vs. Facts: How Lifestyle Choices Really Impact Your Fertility
When you’re trying to conceive or thinking about your fertility, it’s easy to get overwhelmed by advice, especially online. From strict diet rules to intense workout regimens, it can be hard to separate fact from fiction. We're breaking down some of the most common lifestyle myths about fertility with evidence-based facts so you can make empowered, stress-free decisions.
Bonus Tip: Follow our Fertility Myth Monday series on Instagram and Facebook where Dr. Jessie Rubin debunks common myths about fertility.
Myth #1: “You must follow a strict fertility diet to get pregnant.”
Fact: While a nutrient-dense diet can support your overall health, there’s no magic fertility diet. Research shows that eating balanced meals—rich in whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables—can be helpful. Extreme dieting or obsessing over “perfect eating” can actually add stress, which may not be helpful.
Helpful Resource: Harvard Health Publishing: Fertility and diet: Is there a connection?
Myth #2: “You need to lose a lot of weight to improve fertility.”
Fact: Being within a healthy weight range can support reproductive health, but extreme weight loss or crash diets are not the answer. Even modest weight adjustments (5-10% of your body weight) can have a positive impact if advised by your care team.
Helpful Resource: Office on Women’s Health: Weight, fertility, and pregnancy
Myth #3: “Intense exercise is always good for fertility.”
Fact: Too much high-intensity exercise, especially if it affects your menstrual cycle, can negatively impact fertility. Gentle, consistent movement like walking, yoga, or moderate workouts are generally more supportive during fertility journeys.
Helpful Resource: NIH: The effect of physical activity on fertility: a mini-review
Myth #4: “One glass of wine will ruin your chances of pregnancy.”
Fact: While heavy drinking is known to harm fertility, occasional moderate alcohol use likely won’t make or break your chances. That said, many providers recommend limiting or avoiding alcohol while trying to conceive, especially in the two-week wait.
Helpful Resource: NIH: Alcohol and fertility: how much is too much?
Lifestyle matters, but it’s not about perfection. Focus on balance, moderation, and what helps you feel your best.
For more myth-busting fertility facts, don’t forget to follow our Fertility Myth Monday series on Instagram and Facebook.