No two fertility journeys are the same. Everyone arrives to their first appointment with a different set of circumstances, medical histories, emotional needs and personal goals. That’s why personalised care isn’t optional. It’s essential.
Fertility is complex, and so are you
Fertility treatment involves many variables including, hormone levels, egg quality, sperm health, medical conditions, past interventions, timing, lifestyle and more. These factors can interact in complex ways and look different for every person or couple.
Take, for example, a woman with polycystic ovary syndrome (PCOS). Her treatment plan will likely be very different from someone with low ovarian reserve. Similarly, a same-sex couple exploring donor options will have their own unique considerations. There’s no standard route, and nor should there be.
Evidence and empathy working together
Personalisation isn’t just about adjusting hormone doses or choosing between IVF, ICSI or IUI. It’s also about taking the time to listen, to understand what matters most to you, such as your values, goals and emotional readiness.
Some prefer to start with the least invasive options. Others feel time is critical and want to move straight to more advanced treatment. Both approaches are valid. What matters is that your choices are respected and your care is guided by both clinical insight and genuine understanding.
Better outcomes through tailored pathways
Research consistently shows that tailoring fertility treatment to the individual leads to better outcomes. This could mean selecting a stimulation protocol that aligns with your egg reserve, recommending targeted tests to uncover hidden factors, or adjusting the timing of treatment to suit your life.
Fertility care shouldn’t take over your world, it should fit into it. It’s about getting the details right. The right treatment, at the right time, for the right person.
When every step is personalised, you get the best possible chance of success.
More than one path to parenthood
Many people assume fertility treatment means IVF. Personalisation starts with exploring all the options. For some, ovulation induction or IUI may be the most effective and least invasive place to start. For others, IVF, with or without genetic testing, might be the right path based on their specific circumstances. For single parents by choice and same-sex couples, donor eggs, sperm or embryos may be part of the journey.
Care that builds confidence
Fertility treatment can feel overwhelming. There are decisions to make, information to process and emotions to navigate. When you know your care has been designed specifically for you, it builds trust in the process and confidence in the plan.
Personalisation at Create Fertility
At Create Fertility, we bring together advanced reproductive science and deeply personalised care. We understand that no two patients are the same, which is why every treatment plan is designed around the individual, their medical profile, personal circumstances and emotional needs.
Whether that means starting with less invasive options like ovulation induction, or progressing to IVF with advanced genetic testing, we focus on what’s right for you. Because your fertility treatment isn’t just about science, it’s about you.
Author:
Dr Scott Pearce
Create Health
Create Fertility
IVF is often spoken about in medical terms protocols, embryos, transfers, statistics and doesn’t mention the emotional resilience which may be called upon during your IVF journey.
Behind every scan and every blood test is a human heart, carrying the weight of uncertainty, hope, grief, and longing.
Research shows that fertility treatment significantly increases stress, anxiety, and depression, with many women reporting higher emotional distress than in almost any other medical treatment.
That’s why resilience isn’t just a nice idea during IVF. It’s a survival skill. Resilience doesn’t mean forcing positivity or pretending everything is fine. True resilience is about having tools to return to when the rollercoaster feels overwhelming, so you can steady yourself and keep moving forward.
Why I Do This Work
I’m Adele O’Connor, a psychotherapist, clinical hypnotherapist, fertility coach, and podcast host. More importantly, I’ve walked the path of IVF and donor conception myself.
When I was going through treatment, I couldn’t find the emotional support I needed. The medical care was there, but the psychological toll felt invisible. That gap inspired me to retrain and create the kind of support I once longed for. Today, I combine evidence based counselling, hypnotherapy, and mind body practices to help women and families feel steadier, stronger, and more supported.
Clients often describe me as a steady light on a difficult path someone who brings clarity, compassion, and perspective when everything feels overwhelming.
1. Coping with Uncertainty
If there’s one word that defines IVF, it’s uncertainty. Waiting for fertilisation results, embryo grading, or pregnancy tests can feel endless. Research shows uncertainty is one of the biggest drivers of anxiety because the brain craves prediction and control.
Quick tool: Try the 3, 3, 3 grounding rule.
Name 3 things you can see, 3 sounds you can hear, and move 3 parts of your body.
This simple reset pulls your mind out of “what if” and into “what is.”
2. Managing Anxious Thoughts
IVF can amplify the inner critic: What if my body lets me down? What if I never become a parent? Left unchecked, these thoughts spiral.
Cognitive Behavioural Therapy (CBT) shows that writing down anxious thoughts and testing them against evidence helps break the cycle.
Quick tool: Write your thought, list the evidence against it, then create a balanced reframe. For example:
Thought: “If this transfer fails, I’m never going to get pregnant.”
Evidence against: “Many women need more than one transfer before success.”
Reframe: “This is one step, not my whole story.”
3. Reframing Setbacks
A failed cycle or cancelled transfer is devastating. But how you interpret that setback shapes your ability to keep going.
Neuro linguistic Programming (NLP) highlights the power of reframing: changing the meaning you give to an event shifts your emotional response.
Quick tool: Ask yourself: What’s the learning here? How might this experience help me adjust next time? This doesn’t erase grief, but it creates meaning alongside it.
4. Regulating Your Emotions
When the nervous system is on constant high alert, the body suffers. Sleep is disrupted, hormones are affected, and stress compounds.
Mind body practices like EFT tapping and breathwork have been shown to lower cortisol and reduce anxiety.
Quick tool: Place one hand on your heart, one on your stomach. Inhale for 4, hold for 2, exhale for 6. Repeat 5 times. This simple reset calms your body and helps you feel safer in the moment.
5. Self Compassion and Support
Many people in IVF pride themselves on being strong and independent. But isolation often makes the journey harder. Research shows self compassion is linked to lower anxiety and depression, especially during times of high stress.
Quick tool: Notice your self talk. If you wouldn’t say it to a friend, don’t say it to yourself. Replace “I’m failing at this” with “This is hard, and I’m doing my best.”
Support also matters. Counselling, peer groups, or even a trusted friend can make the load feel lighter.
Final Thoughts
Resilience during IVF doesn’t mean never crying, never doubting, or always staying upbeat. It means having tools to return to when things feel hard, so you can keep moving forward with steadiness and self compassion.
If you’re attending the Melbourne Fertility Expo on 8 November, come and connect with me.
I’ll be sharing more about how to build your own IVF Resilience Toolkit and offering practical strategies to help you navigate the emotional toll of treatment.
Free Resource: The Emotional Truth of IVF
If this blog resonated with you, I’ve created a free guide: The Emotional Truth of IVF, What nobody tells you about the thoughts and feelings you may face, and how to navigate them with more steadiness and self compassion.
Inside, you’ll find five journal prompts to help you calm your mind, process difficult emotions, and feel more supported. It’s the resource I wish I had during my own IVF journey, and I’d love to share it with you.
Head to my website www.ivfsupportspace.com to get your free download
Meet Dr Sascha Edelstein, Thrive Fertility
Dr Edelstein is a renowned Fertility Specialist at Thrive Fertility, a new fertility clinic in Melbourne. At the Melbourne Fertility Expo, you’ll have the opportunity to meet Dr Edelstein and talk to him about your fertility journey. He will also be speaking on the topic: What really matters when choosing a fertility clinic.
Dr Edelstein, can you tell us about Thrive Fertility?
Thrive Fertility is a new clinic in Melbourne’s north, offering comprehensive and premium fertility care. At Thrive Fertility, we’ve invested in a state-of-the-art lab, but that’s only one piece of the puzzle. Just as important are personalised treatment plans, a team who treat people with compassion, and a transparent approach to costs and outcomes.
What is your mission and your approach to care?
Our mission at Thrive Fertility is simple: To combine science with humanity. The best technology means little if patients don’t feel supported or understood. Every person’s infertility journey is different, so we tailor treatment to the individual. At Thrive Fertility, we also put a huge emphasis on being transparent about treatment options, results, and costs, with the goal to enable our patients to make informed decisions with confidence.
Can you share your personal journey to parenthood?
My wife and I went through our own fertility challenges, so I know how tough and isolating infertility can feel. My infertility experience shaped my vision for Thrive Fertility: To provide a clinic where patients feel seen, supported, and empowered, not just processed. We built Thrive Fertility to provide premium care that encompasses holistic treatment while still being accessible.
Dr Edelstein, what’s one thing you wish more people understood about infertility?
One of the biggest misconceptions is that infertility is always a woman’s issue, when in fact male factors account for around a third of infertility cases. Another misconception is that IVF always works the first time. Unfortunately, the reality is more complex, and IVF outcomes depend on age, egg and sperm quality, and other health factors. Patients often blame themselves unnecessarily, when infertility is rarely anyone’s “fault.”
What are the top things you wish people knew before starting IVF?
IVF isn’t a one-size-fits-all. IVF success depends on many factors, and no two infertility journeys look the same. It’s important to know that results aren’t guaranteed, and it can take time and persistence. What makes the biggest difference is having the right pieces in place: A high-quality lab, a treatment plan tailored to you, a compassionate team to walk beside you, and a clinic that is transparent about results and costs. At Thrive Fertility, we pride ourselves on these fundamental components.
What are you most excited about at the Melbourne Fertility Expo?
I’m excited to connect with people, answer their questions, and hopefully make their fertility journey feel a little less daunting. It’s also a great chance to share what we’re building at Thrive Fertility and to be part of a wider conversation about how fertility care in Australia can keep improving. At Thrive Fertility, we’re here to make advanced fertility care accessible, transparent, and compassionate and we would love to walk your fertility journey with you.
At the Melbourne Fertility Expo, you’re speaking about ‘What really matters when choosing a fertility clinic’. Can you please give us a brief overview of your presentation?
Many people think IVF success is only about the doctor. The truth is, it’s a team effort and the lab is a critical part of that. Not all labs are equal. The technology, environment, and expertise of the embryology team can have a big impact on IVF success rates. Patients should be empowered to ask questions about their fertility clinic including proximity of the operating theatre to the lab, clean room conditions, access to time-lapse technology, AI optimisation, and radio-frequency identity traceability. These are just a few of the features that should be standard of care when choosing a fertility clinic. During my presentation, I’ll talk about these fundamentals and what each one means.
While the lab is important, premium care should also recognise the patient experience, providing individualised care, a supportive and compassionate team, and clinicians that are transparent about fertility treatment options, results and costs. My talk is about giving people the tools to look past the glossy marketing and focus on these fundamentals.
How can people get in touch with you?
If you are considering fertility treatment and want to learn more about Thrive Fertility and your options, we would love to help. Visit our website or call (03) 9124 3896 to speak with our team. You can also follow us on Instagram @thrivefertility for updates, educational content, and behind-the-scenes insights from our lab.
Introducing CycleGuide: Your fertility treatment planning app
Dr Caroline Fiddler is a Doctor and the Founder of the CycleGuide app. At The Melbourne Fertility Expo, you’ll have the opportunity to meet Dr Fiddler and talk to her about how CycleGuide can help you with your fertility treatment planning.
Can you tell us about CycleGuide?
CycleGuide is an innovative, simple and intuitive app to help you organise your fertility treatment instructions.
It’s purpose-built with a pre-cycle checklist to help you prepare for your Day 1 and your IVF cycle (e.g. appointments, ultrasounds, medication). There are several helpful features, including:
• A calendar and a ‘to do list’, so you know exactly what you need to do for each day of your cycle.
• Colour-coded tasks for easy identification and visibility on the calendar.
• Notifications, which can be especially helpful with medication timing.
• Editing function so tasks can easily be deleted or edited (e.g. the duration of medication can be modified).
• Free text. Medication names and directions are entered by you, so that you can enter instructions in a manner that makes sense to you.
CycleGuide is also available for fertility clinics. You can simply enter your fertility instructions from your clinic, or the clinic can send instructions directly to the app on your phone.
Why develop CycleGuide?
I was convinced there had to be a better way to organise my fertility treatment instructions in a more modern, simple and portable manner. I also thought there should be a more direct method for fertility nurses to communicate vital, and sometimes complex, fertility treatment instructions to their patients.
What is CycleGuide’s mission?
There are so many unknowns during IVF. We want to help reduce the anxiety of IVF and help you be organised. CycleGuide helps you take ownership of the aspects of IVF you can control, e.g. following your treatment instructions correctly.
I also want to help fertility staff. As I doctor, I have often been frustrated by the inflexibility and clunkiness of hospital systems. CycleGuide can be integrated into existing clinic systems without the need for new software or upgrades. Treatment instructions can be sent directly from the clinic software to the app on patient’s phones without nurses having to re-enter information. This gives nurses certainty that patients have received the correct information in a timely manner.
Our aim is also to reduce delayed, incorrect or missed injections that may cause a cycle to be cancelled, or modified, leaving guilt or uncertainty for the patient, especially if the cycle is unsuccessful.
Can you share your journey to parenthood?
I never met Mr Right, and I moved around a lot due to medical rotations which is why I didn’t think about children until later on. I saw a fertility specialist when I was 38 to discuss egg freezing but I couldn’t face fertility preservation. In retrospect, it wasn’t explained to me properly. At 40, I saw another fertility doctor and started egg freezing. I asked a friend to donate sperm, and he very kindly agreed.
I had a growing concern however that my doctor wasn’t really invested in my results and that we were just doing the same, or similar protocols, with little direction. I changed fertility doctors to one recommended by a fertility psychologist and I have continued to see this doctor in Victoria. After 2.5 years of IVF, I am now fortunate to be the mother of my daughter Alice who is 20 months old.
I am now going through the process of egg donation from overseas because I have exhausted all of my frozen eggs and embryos. The use of overseas eggs is banned in Victoria, unlike the rest of Australia where it is legal. As such, my IVF team is liaising with a clinic in Albury, NSW.
What are the top things you wish people knew before starting IVF?
I wish all young women, especially those with demanding university degrees and careers, would consider freezing their eggs or visit a fertility doctor to discuss their fertility options.
Also, I encourage you to get a second opinion if you feel your doctor doesn’t have a plan for both short and longer term. It can be hard to tell why things aren’t working or are taking many months/cycles/years to work.
Finally, it can be very difficult to keep hearing pregnancy and birth announcements. There seem to be baby reminders everywhere. I just kept telling myself that I had started the process and to hang in there. It can be very tough though and I encourage you to chat to your fertility clinic for support.
What are you most looking forward to at the Melbourne Fertility Expo?
I’m really looking forward to meeting anyone considering fertility treatment and explaining how CycleGuide can help you with your fertility treatment planning. I’m also excited about being surrounded by enthusiastic fertility professionals and meeting my fellow exhibitors.
As the founder of CycleGuide, can you give us an overview of your role?
My role was to come up with the idea and to have the courage to pursue the app. I then collaborated with Appetiser Apps project managers and designers to create CycleGuide – Your fertility treatment planning app
I recall spreading all my IVF medications, paper instructions from various egg collections and embryo transfers (from different clinics and doctors), over a large table with Appetiser apps staff Jarrod, Sharon and Tovah. We met regularly to discuss the best way to design a simple, clear and flexible app.
For example, one key decision was whether to add a pre-populated list of IVF medications, with a drop-down list to choose from. But my concern was that medications change their name and branding, doctors have different preferences, and medications vary between countries. I liked the idea that patients could add their medications by a name or description that resonated with them. We decided to make it free text and free of medical lingo. Typing in the information also reinforces your treatment instructions to help you follow them correctly.
Where can people learn more about CycleGuide: Your fertility treatment planning app?
You can visit my website CycleGuide or follow us on Instragram @cycleguide ivf app. We’re also on Facebook, Pinterest and LinkedIn.
To download the app, visit CycleGuide: IVF Treatment Mobile App | Appetiser or the Apple store. It’s available in Australia and New Zealand: 7-day free trial, AUD $8.99/month and NZD $9.99/month. For clinics, there’s bulk discounts for 3, 6 and 12-month subscriptions per patient. CycleGuide is currently in progress for the UK, and our aim is to expand globally.
You can also contact me at caroline@cycleguide.com.au and contact@cycleguide.com.au
If you’re trying to conceive – naturally or with ART support – here’s the simple truth: men’s health is half the story. In around 50% of infertility cases, a male factor is the main cause or part of the picture. That means there’s a lot men can do – starting today. [1]
Why talk about it now?
Because men’s sperm health and fertility has been sliding for decades. A major global review found average sperm concentration has dropped from roughly ~100 million/mL in the 1970s to ~50 million/mL by 2018, and the decline sped up after 2000. If that pace continued, straight-line projections nudge averages toward ~20 million/mL by mid-century. It’s a clear call to act. [2]
The heat piece
Testes work best when they run about 2-5 °C cooler than your core body temperature – that’s one reason they sit outside the body. When they overheat, the tiny “factories” inside slow down: testosterone output drops and new sperm production dips. Heat can also damage sperm already made, raising DNA fragmentation (tiny breaks in sperm DNA), so more sperm break down and get cleared. In short, heat is both a production and a quality problem. [3]
This isn’t just lab data. In human monitoring, scrotal temperature can rise by about ~3 °C in ~20 minutes on a conventional cushioned office chair. What does that mean? As a rule of thumb, each +1 °C rise is associated with roughly a 14% drop in sperm production; sustained +2–3 °C exposures in controlled human heating studies have driven counts down to contraceptive levels (and in some protocols, even temporary azoospermia). Repeated daily spikes matter. [4–6]
Clothing choices (yes, fabric matters)
Studies – including human textile-contact experiments – report that polyester against the scrotum can damage sperm cells: lower motility, more abnormal forms, and degenerative changes. The likely culprits are electrostatic effects and poorer cooling. Heat-stress studies in humans also show higher DNA fragmentation, meaning damaged sperm are more likely to break down and be cleared. The practical takeaway: prioritise breathability, airflow and smart design. [5–6]
Beyond conception: miscarriage risk & children’s health
This isn’t only about getting pregnant. Sperm quality matters for staying pregnant and for a child’s long-term health.
Miscarriage: Higher sperm DNA fragmentation is associated with increased miscarriage risk (including recurrent pregnancy loss in several analyses). Improving the testicular environment helps support better DNA integrity. [7–8]
Care pathways: IVF use is steadily rising; for example, ANZARD reported a 2.2% year-on-year increase in cycles from 2017 to 2018, with larger jumps in subsequent years. Wherever you are on the journey – natural or ART – male steps still matter. [9]
Quick definitions
Spermatogenesis → your sperm-making process. It runs like a production line that takes about ~74 days, plus a bit of transit time. Changes you make now usually show up in semen tests months, not days, later. [3]
Low testosterone (hypogonadism) → not enough testosterone from the testes. Common clues: low energy, low libido, mood shifts. A clinician needs to check and guide care.
Varicocele → enlarged scrotal veins. They can trap heat and reduce natural cooling; in selected men, repair has been linked with improvements (including testosterone). [3]
Where underwear design fits (and where Cool Beans helps)
Because position and airflow change the micro-climate, what you wear matters. Cool Beans is a TGA-registered testicular-cooling and support underwear designed to hold the scrotum gently forward – reducing thigh insulation and helping heat and sweat escape in everyday life. It’s not a cure or a replacement for medical care – it’s a practical, anatomy-aware base layer that plays nicely with nutrition, sleep, movement and clinician advice. Many men feel more comfortable within a week of reducing daily heat exposure. For bigger shifts in sperm health, think 3-4 months – long enough to influence the whole sperm lifecycle, plus a little buffer to get your body into a good rhythm.
(If this resonates, my book Cool Beans shares the science, stories and simple steps behind these changes-without the jargon stemming from my own infertility journey and how Cool Beans came to be.)
Four simple wins men can start this week
Cool: Break up sitting every 30–45 minutes; avoid pressing the scrotum against the thighs; choose breathable fabrics; pause long hot baths/saunas while trying to conceive. [4–6]
Nourish: Base meals on whole foods—plants, good fats, adequate protein. Less alcohol and no smoking lower oxidative stress that can harm sperm.
Rest: Guard your sleep—solid sleep patterns support hormone balance, including testosterone.
Unwind: Short, regular stress “down-shifts” (a walk, some breaths, a quick lift, a bit of sunlight) add up over weeks.
When to see a clinician
If trying is taking longer than expected—or you notice a heavy/veiny feel in the scrotum, or persistent low energy/libido—book in with a qualified clinician. Ask about semen analysis timing, a check for varicocele, and broader health screens that influence fertility and hormones. [3]
References (numbered, in-text)
Lifestyle & fertility overview noting male factor ≈ 50%: Reprod Biol Endocrinol, 2018.
Levine H. et al., Human Reproduction Update, 2023/2022 (global sperm decline; faster post-2000).
Testicular thermoregulation reviews; spermatogenesis ≈ 74 days; 2–5 °C cooler: RBMO 2014; Int J Mol Sci 2024.
Human scrotal-temperature monitoring on chairs (~+3 °C in ~20 min): Koskelo R. et al., 2005.
Rule-of-thumb heat impact (≈ 14% per +1 °C); human heating studies showing strong suppression at +2–3 °C: Springer chapter on testicular heat stress (2013/2014); Mieusset/Bujan human thermal-contraception studies.
Polyester/contact evidence and human heat-stress studies affecting sperm/DNA integrity: Shafik A., Andrologia/Contraception 1992; human sauna/hyperthermia papers (Andrology/Hum Reprod).
Sperm DNA fragmentation (SDF) associated with miscarriage: Human Reproduction meta-analysis, 2012.
SDF & recurrent pregnancy loss: Fertility & Sterility meta-analysis, 2019 (plus subsequent updates).
ANZARD (Australia & NZ IVF registry) report: cycles +2.2% from 2017→2018; broader trend upward.
Have you been told your eggs are “too old”? That IVF is your only hope — and even then, your chances are super slim?
You’re not alone.
I’ve worked with so many women who’ve been given this same bleak outlook — and yet, they’ve gone on to create healthy pregnancies and beautiful babies well into their 40s. You can too.
Because here’s the truth:
Your eggs are NOT old.
In fact, they’re not even eggs yet! At this stage, they’re tiny primordial follicles, and it takes around 90 days for these follicles to mature into the eggs that may be released at ovulation.
This is great news — because during that 90-day window, you have the power to shape the environment in which your eggs are developing. You can directly influence their quality and their potential to become your future baby.
IVF will NOT improve your fertility.
That’s right.
I work with some absolutely amazing IVF specialists and I’m grateful for the technology — but let’s be clear: IVF doesn’t make your eggs healthier. It simply helps retrieve more of them. Whether those eggs are capable of becoming a baby still comes down to you — and the health of the egg and sperm you’re working with.
Whether you’re trying to conceive naturally or through IVF, the journey to a healthy pregnancy starts long before you even see that positive test. And that journey starts today.
The Critical 90 Days Before Conception
The 90 days before conception is your window of opportunity. During this time, the choices you make — around food, lifestyle, and supplementation — have the power to:
- Improve egg (and sperm!) quality
- Reduce your risk of miscarriage
- Increase your chances of a successful pregnancy
- Set the stage for your baby’s long-term health
And the best part?
There are evidence-based, practical, doable steps you can take starting today.
Let’s dive into 5 powerful things you can start doing right now to boost your fertility over 40.
- Boost Your Omega-3 Intake
Omega-3s are a game-changer for fertility over 40.
These essential fats help reduce inflammation, improve ovarian function, enhance egg quality and help reverse the impact of aging on egg health. Studies show that women with higher omega-3 levels have:
- Better blood flow to the ovaries
- Improved egg maturation
- Higher chances of conception
- Lower rates of miscarriage
And the improvements can happen quickly. Even short-term dietary changes can boost egg quality — yes, even if you’re already over 40
How to boost Omega-3s:
- Eat 2–3 servings of fatty fish (like wild salmon or sardines) per week
- Add flaxseeds, chia seeds, walnuts, and hemp seeds to your meals
- Consider a high-quality fish oil supplement with 300–500mg EPA and 200–300mg DHA per 1000mg capsule
- Daily dose: 1000–6000mg (check with your healthcare practitioner)
TIP: I cover this in detail in the Your Fertile Pantry Program — it’s one of the first steps I recommend for egg health over 40.
- Prioritise Quality Sleep
Sleep is your body’s time to repair, reset hormones, and protect your eggs.
Melatonin, your sleep hormone, also acts as a powerful antioxidant for egg cells — shielding them from the oxidative stress that accelerates with age. This is why Melatonin is also often prescribed as a supplement by Fertility Specialists to promote better outcomes.
Sleep deprivation disrupts reproductive hormones and can lower your chances of conception.
Your fertility sleep checklist:
- Aim for 7–9 hours of sleep
- Create a calming bedtime routine
- Reduce screen time in the evenings
- Consider melatonin supplements if advised (especially during IVF)
A well-rested body is a fertile body. Never underestimate the power of a good night’s sleep.
- Quit Smoking (and Support Him to Quit Too!)
If you smoke, I say this with all the love in the world: please stop.
Smoking accelerates the decline of egg quality and quantity, increases DNA damage, and raises your miscarriage risk (even if you stop if you fall pregnant!). For men, it damages sperm DNA, lowers count and motility, and increases abnormalities. In fact smoking has been shown to have as much impact on egg quality as 10 extra years!
But there’s good news:
Your body begins to repair the moment you quit. And sperm regenerates every 72–90 days, so your partner’s sperm quality can improve significantly in just a few months.
Need support to quit? Look into nicotine-free tools, behavioural therapy, and support groups — it’s worth it for you and your future baby.
- Support His Sperm Health
Let’s talk about your partner for a moment.
Did you know that the egg can actually “fix” issues within the sperm to help create a healthy embryo? But after 40, our eggs have less energy to do that. That’s why healthy sperm matters more than ever.
Yet you’ll be told sperm is “normal” even when 90–96% of those swimmers are abnormal!
What to do:
- Request a copy of his semen analysis (and don’t just accept “it’s fine”)
- Add antioxidants like zinc, selenium and CoQ10
- Reduce heat exposure (no hot tubs or lycra cycling!)
- Eat a clean, nutrient-dense diet
- Minimise alcohol and stress
My Your Fertile Pantry Program goes deeper into ideal sperm ranges and what to look for.
Remember, it takes two to make a baby — and you both deserve to feel empowered.
- Fuel Your Fertility Through Food
Food is fuel for your fertility. It’s information for your cells.
The nutrients you put on your plate directly impact the DNA of your eggs and sperm. In fact, one study found that gene expression began to change within just 6 days of dietary changes.
Here are some fertility-friendly favourites to start with:
- Leafy greens (folate, antioxidants)
- Avocados (healthy fats, hormone balance)
- Berries (reduce oxidative stress)
- Eggs (choline and protein)
- Wild-caught salmon (omega-3)
- Seeds (minerals, fibre, omega-3s)
- Plenty of filtered or spring water (cellular hydration)
And of course — avoid the fertility-zappers:
- Trans fats
- Alcohol
- Highly processed foods
- Artificial sweeteners
- Soft drinks
For more fertility foods (and what to avoid), grab my FREE Fertility Grocery List here.
Want a Step-by-Step Fertility Plan?
If you’re over 40 and trying to conceive, you don’t have time to waste on guesswork.
That’s exactly why I created Your Fertile Pantry. A 6-week online program packed with the specific foods, supplements, and lifestyle tools you need to boost your fertility naturally — whether you’re trying naturally or through IVF.
Final Thoughts
Your fertility story is not over at 40.
It’s just beginning a new chapter — one you can help write.
Take these next steps with intention, support, and the knowledge that you’re doing everything you can to create your healthy pregnancy… and your healthy baby.
With love and belief in your journey,
Tasha Jennings
Fertility Naturopath | Author | Educator
References
Al-Safi ZA, Liu H, Carlson NE, Chosich J, Harris M, Bradford AP, Robledo C, Eckel RH, Polotsky AJ. Omega-3 Fatty Acid Supplementation Lowers Serum FSH in Normal Weight But Not Obese Women. J Clin Endocrinol Metab. 2016 Jan;101(1):324-33. doi: 10.1210/jc.2015-2913. Epub 2015 Nov 2. PMID: 26523525; PMCID: PMC4701838.
Stanhiser J, Jukic AMZ, McConnaughey DR, Steiner AZ. Omega-3 fatty acid supplementation and fecundability. Hum Reprod. 2022 May 3;37(5):1037-1046. doi: 10.1093/humrep/deac027. PMID: 35147198; PMCID: PMC9308390.
Van Heertum K, Rossi B. Alcohol and fertility: how much is too much? Fertil Res Pract. 2017 Jul 10;3:10. doi: 10.1186/s40738-017-0037-x. PMID: 28702207; PMCID: PMC5504800.
Anwar MY, Marcus M, Taylor KC. The association between alcohol intake and fecundability during menstrual cycle phases. Hum Reprod. 2021 Aug 18;36(9):2538-2548. doi: 10.1093/humrep/deab121. PMID: 34102671; PMCID: PMC8561243.
J Lyngsø, C H Ramlau-Hansen, B Bay, H J Ingerslev, K Strandberg-Larsen, U S Kesmodel, Low-to-moderate alcohol consumption and success in fertility treatment: a Danish cohort study, Human Reproduction, Volume 34, Issue 7, July 2019, Pages 1334–1344,
Hart, Roger J. Nutritional supplements and IVF: an evidence-based approach Reproductive BioMedicine Online, Volume 48, Issue 3, 103770
Ghasemi-Tehrani, H., Askari, G., Allameh, F.Z. et al. Healthy eating index and risk of diminished ovarian reserve: a case–control study. Sci Rep 14, 16861 (2024).
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