How To Get Pregnant on Your Own

Knowing how to get pregnant naturally can lead to family success without seeing a fertility specialist

by Isaac Glatstein, MD, MSc

As a fertility doctor, I’ve seen firsthand how trying to conceive (TTC) can feel both exciting and overwhelming for prospective parents. There’s a lot of information out there – some helpful, some not so much. If you’ve found yourself swimming in advice that doesn’t quite fit or feeling like fertility is more mystery than science, you’re not alone. Let’s talk about what really helps when it comes to natural conception. Two important things to know are that fertility is a complex process and that getting pregnant is not always so easy.

Fertility is complex

Many things have to align just so with the female and the male in order for sexual intercourse to result in a pregnancy. And for many couples and individuals, it doesn’t always happen naturally: An estimated 1 in 8 people experience infertility. The varied reasons for that – and for difficulty conceiving in which it is taking a long time – involve a lot of factors affecting both partners. More on that below.

It’s not as easy to get pregnant as many people think. According to the American Pregnancy Association, for most 30 year olds, the chance of getting pregnant in any month is about 20%. The older you get, particularly the woman, the slimmer those odds get.

Understanding sexual reproduction helps when trying to conceive (TTC)

A clear understanding of reproductive anatomy is essential when trying to conceive. In women, conception begins with the ovaries, which release an egg during ovulation. The egg then travels through one of the two fallopian tubes, where it may be fertilized by sperm.

For men, the process centers around sperm production in the testes. Healthy sperm are initially produced and then must travel through the complex maze of the male reproductive tract, reach the egg in the fallopian tube and successfully fertilize it. This is typically a three month journey. Any issues in these reproductive systems can hinder conception.

At the heart of conception success is timing. To increase the odds of getting pregnant, it’s crucial to understand how the menstrual cycle works, as well as the optimal times for intercourse.

Menstrual cycle and ovulation impact

The menstrual cycle, typically lasting around 25-35 days, governs fertility. During this time, a woman’s body prepares for pregnancy, and pinpointing ovulation – the release of an egg – is key to knowing when conception is possible.

Cycle breakdown:

• Menstrual phase (days 1-5): Shedding of the uterine lining, marking the start of the cycle.
• Follicular phase (days 6-14): Hormonal changes prepare the body for ovulation.
• Ovulation (day 14): The egg is released, typically around the middle of the cycle and is available for fertilization.
• Luteal phase (days 15-28): The body awaits fertilization and if it doesn’t happen, the cycle starts over.

Time sexual intercourse for the fertile window

Around ovulation, occurring around day 14 of a 28-day cycle (although this varies in women with shorter or longer cycles), is the optimal time to conceive. Tracking your cycle – whether through ovulation predictor kits, apps or tracking basal body temperature – helps to identify this fertile window, increasing the likelihood of conception.

I recommend that couples and individuals trying to get pregnant concentrate on having sex primarily during the fertile window, which is the time span when it is possible for sperm to reach and fertilize an egg.

An ovulated egg remains viable for about 12-24 hours; sperm can live in the woman’s body for up to 4-5 days. That makes a fertile window of roughly six days: five days before ovulation, the day of ovulation and possibly the day after. If possible, having intercourse every other day during this fertility window is optimal for success.

How to get pregnant: boosting TTC success

Lifestyle choices have a significant impact on fertility. Making small, intentional changes to daily habits can significantly enhance fertility in both men and women.

Nutrition: eat to conceive

What we eat has a profound impact on reproductive health. Here’s how to adjust a diet for optimal fertility:

• Eat this: Emphasize a balanced diet rich in colorful fruits, vegetables, whole grains and lean proteins. Nutrient-dense foods can improve overall health and reproductive function. Taking prenatal vitamins, particularly those containing folic acid, before conception can improve reproductive health and increase the chances of a healthy pregnancy.
• Avoid that: Avoid processed food with high sugars and unhealthy fats, which can disrupt hormones. Studies also suggest that high levels of caffeine and alcohol may impair fertility.

The effect of weight on trying to conceive

Being overweight or underweight can affect fertility. The American Society for Reproductive Medicine notes that both conditions affect ovulation in women, resulting in trouble conceiving. A body mass index (BMI) of 18.5 or less is being underweight. A BMI of 25-29 is considered overweight and of 30 or above is consider obese. A man’s fertility can also be affected by a BMI that is too low or too high.

It’s a good idea for those trying to conceive to know their BMI and take steps to keep it in the proper range. Here’s one of several BMI calculators that can be found online or on your phone.

Exercise: find the right balance

Exercise can enhance fertility by helping one to maintain a healthy weight and reducing stress. However, balance is key. Moderate exercise, like walking, swimming or yoga, benefits overall reproductive health, while excessive high-intensity workouts can disrupt hormone levels and interfere with ovulation. While extreme workouts can have the opposite effect, a consistent routine of light to moderate exercise is beneficial.

Stress management

High stress levels can negatively impact fertility. Practice stress-reducing techniques like yoga, meditation or deep-breathing exercises to create a more relaxed state conducive to conception. Practicing mindfulness can also help in stress management.

Sleep

This is an often underestimated but yet important component of staying healthy. A restful night’s sleep does wonders to reduce stress and rejuvenate the body and its essential functions. If you are consistently getting less than 6 hours of sleep each night, that may impact your ability to conceive.

Cut out harmful substances

Certain habits can severely hinder fertility. Eliminating or reducing these can help create a healthier environment for conception:

• Smoking: Smoking is linked to reduced fertility in both men and women, quitting is essential. Vaping is not necessarily better than cigarette smoking and should be discontinued as well.
• Alcohol: Excessive drinking – more than 2-3 drinks per week for women and 7-10 drinks weekly for men – can disrupt both female hormones as well as sperm production.
• Drugs: Non-prescription drug use may negatively affect hormone levels and reproductive functions including both egg quality and uterine receptivity.

When to see a fertility specialist

If you’ve been trying to conceive and you feel that it’s taking longer than it should, it might be time to call in the experts. As a rule of thumb, couples under 35 should give it a year of unprotected sex before consulting a fertility specialist. Those over 35 should seek help after six months – time is not necessarily on your side, especially when it comes to female fertility.

Having irregular periods, conditions like endometriosis and uterine fibroids and previous pregnancy losses are also good reasons to get a pro involved sooner rather than later. And remember, fertility isn’t just a female factor; male fertility issues contribute to nearly half of all infertility cases, so both partners should be part of the conversation from the get-go!

Fertility testing for both partners can uncover potential issues, and there are various treatments available, from lifestyle adjustments to assisted reproductive technologies, that can help. Getting that extra support can be the game changer in the journey to parenthood.

Conclusion on how to get pregnant: Empower yourself on the TTC journey

Trying to conceive is a journey, one that’s best navigated with knowledge and proactive strategies. By focusing on factors that directly influence fertility and taking control of the process, couples can improve their chances of conceiving naturally. If you are among those facing difficulties, don’t hesitate to seek guidance – we’re here to help every step of the way.