[2025] 10 Free Things to Do to Boost Your Fertility

Fertility is a multi-billion dollar industry and it can overwhelming to sift through all the influencers’ and advertisements, posts, and pharmaceutical companies promoting their fertility products.

But let’s get back to the basics. There are options to do for free to improve your fertility and to help you on your fertility journey.

As always no company sponsored or influenced this post. I hope you find that refreshing.

1. Go for a daily walk.

• What you need – It doesn’t take much, just comfy shoes. Walking faster and as much as you can the better, but even more important is consistency above all else. Make it a habit. Keep your shoes easily accesible, do it the same time daily if at all possible. Put on a podcast, listen to music, go with someone and catch-up, incorporate it as part of your commute to work or a work break. The possibilities are endless. If you need support to change this habit, scroll down to the bottom of this post to #10.

• Why it’s beneficial – Movement is wonderful for overall health and fertiltiy is no different. Circulation, reducing inflammation, blood flow to the uterus and ovulatory improvement and reducing insulin resistance are just a few potential benefits.

2. Drink enough water.

• What you need – You don’t need much except a tap to access water which you pay for in your taxes plus a metal, silicone, or glass bottle or cup. To reduce BPA avoid plastic bottles, and even better to add a filtration system but not necessary unless there’s concern for lead in your pipes or something specific to your dwelling.

• Why it’s beneficial – For all around health and fertility and for sperm health, staying hydrated is key.

3. Set up good sleep hygiene.

What you need – Doing what’s in your control to have a good night’s sleep can include free things like not being on your phone for 30 minutes to 1 hour before it’s time for bed, going to sleep at the same time nightly and aiming for 8 hours of sleep.

Why it’s beneficial – A good night’s sleep can help with overall female and male fertility, ovulation and insulin resistance. It also makes it easier to make better eating habits, exercise and manage stress easier which all affect fertility.

4. Read/Listen to reputable fertility doctor free resources.

What you need – Access to your phone or other device to watch on YouTube, sign up for weekly newsletters and/or listen to podcasts on other streaming sites that are free.

Why it’s beneficial – Double board certified reproductive endocrinologists are fertility specialists and can be a way get free information. It’s not the source for the whole story for your fertility necessarily, but can be a reputable and trusted source. Options include The Lucky Egg, Dr.Lucky, The Egg Whisperer, Dr. Eyvazzadeh and, Dr. Crawford MD.

5. Reduce your alcohol intake or stop drinking alcohol.

What you need – Nothing, except swapping for water or a non alcoholic beverage when you might normally have aglass of wine or beer. If you have a hard time with this habit change it might be time to talk to a certified coach, or a therapist if it’s because of your mental health.

Why it’s beneficial – Alcohol doesn’t improve fertility , so removing it or decreasing it is a way to save money and may help your fertility, espcially if you’ve been a heavy drinker.

6. Stop using lube.

What you need – If you’re trying unassisted at home or monitored cycle and if your body allows that during intercourse, stop using lube. There’s nothing more to do necessarily, but depends if there’s pain during sex which you can talk to your doctor or pelvic floor therapist about.

Why it’s beneficial – Most lubricants are not fertility friendly, and the fertility friendly ones which are hydroxyethylcellulose-based are usually more expensive, so if you can try without any lube, it’s a free way to improve fertility.

7. Vacuum or sweep regularly.

What you need – Use your broom or vacuum and do a big clean weekly. Crack open a window if the air quality is good.

Why it’s beneficial – Dust collected in our homes collect plastics and endocrine disrupting particles and ridding it from your home to no longer inhale or ingest could help your fertility and your overall health; and be healthy for anyone in your home.

8. Do a for of box breathing.

What you need – A location and time to do box breathing, like while you’re working, watching a series, driving, but only if box breathing is comfortable and not triggering for you. If it’s not, try other stress reduction methods that are free.

Why it’s beneficial – Box breathing can be an effective way to reduce stress and improve circulation and blood flow which are both helpful to fertility and helping make decisions with a clear headspace.

9. Try free fertility tracking apps.

What you need – Download an app or multiple apps for free on your phone. Options include Premom and Fertility Friend among others.

Why it’s beneficial – It depends where you’re at on your fertility journey, an app could be helpful. If you are about to try and conceive at home on your own or with donor sperm, having your ovulation tracked can help with understanding timing and how your body is functioning. Tracking for 3 months minimum can better help you understand your cycles. If you’re planning for assistance like with Letrozole, IUI or embryo transfer then it can sometimes be part of the protocol with your clinic, too.

10. Book a free discovery call with a certified fertility coach.

What you need – Ask a trusted friend or professional, or post (anonymously) in a fertility forums, or do Chat GPT or Google or social media search for certified fertility coaches. Be sure to use a certified coach with the International Coaching Federation. Find their website and book a free discovery session.

Why it’s beneficial – Certified fertility coaches usually offer a free discovery session by phone or video chat that could be helpful to give you some personalized guidance and to direct you to other resources. It should be low pressure and judgement-free. Many coaches also offer pro bono services or sliding scale if finances are too tight for the full fees.

I’m one of them.