Free things you can do to improve your fertility and overall vitality – 

Blue light raises cortisol, suppresses melatonin, and disrupts circadian rhythm. Melatonin supports egg and sperm health, embryo quality, and overall reproductive timing. Animal studies show prolonged blue-light exposure can stress reproductive tissues, while human data suggest even short exposures shift hormone and cortisol rhythms.

Spending time outdoors helps lower stress and cortisol, supports deeper sleep, and provides fresh air to breathe. Direct contact with soil, animals, and natural waters support a healthier, more diverse microbiome—key for liver, immune, and hormone balance function.

Morning light helps reset your circadian clock, regulates melatonin, and aligns hormone release (GnRH → LH/FSH). Studies show morning bright light can stimulate follicular growth and ovulation, while seasonal data link natural light to shorter cycles and more frequent ovulation.

Moderate movement boosts fertility by balancing hormones, supporting healthy weight, and improving circulation—including lymphatic flow. Intensity should be taken into consideration, since very high-intensity training can sometimes work against fertility in women.

Indoor and outdoor pollution negatively affect sperm quality, egg health, and embryo survival. Pollutants cause oxidative stress, DNA damage, and hormonal disruption. Ventilating your home with fresh air (when outdoor air quality is good) helps flush out indoor toxins, including spores from mold. Use filters or keep windows shut on heavy pollution or wildfire days.

Consistent 7–9 hours of sleep with regular bed/wake times supports reproductive health. Short or irregular sleep is linked to lower chances of conception in numerous studies.

Linked to widespread negative effects on reproductive health. In women, they’re linked to lower chances of conception, longer time to get pregnant, and higher infertility risk. In men, they reduce sperm count and motility, and moderate to heavy use can also lower testosterone.