Have regular sex every 1–2 days during the fertile window
Avoid smoking, vaping, and recreational drugs
Limit alcohol intake
Maintain a healthy weight
Exercise regularly, but avoid overtraining
Eat a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats
Increase intake of zinc, selenium, folate, vitamin C, vitamin D, and omega-3s through food
Stay well hydrated
Get enough sleep each night
Manage stress
Avoid hot tubs, saunas, and prolonged heat exposure to the testicles
Wear loose-fitting underwear and clothing
Avoid sitting with a laptop on the lap for long periods
Reduce exposure to pesticides, solvents, and other toxins
Treat any infections or medical conditions promptly
Review medications with a doctor if fertility is a concern
Consider a fertility evaluation if pregnancy does not occur after 12 months of trying, or 6 months if the female partner is 35 or older