Having children can feel like a massive gamble — there’s no guaranteed path to success.

Much of conception is out of our control, and in many ways, it comes down to the numbers. The more high-quality eggs a woman produces, the better her chances of achieving a healthy pregnancy.

Age is the most significant factor affecting a woman’s fertility — but there are a few ways to tilt the scales in her favor.

Even when chances are lower, successful pregnancies are still possible.

These are the lifestyle habits to prioritize and the best time to see a fertility specialist to optimize chances and avoid regret.

Which lifestyle habits support conception?

There’s this idea that if we do everything “right,” pregnancy is guaranteed. But in reality, people should understand that conception depends on many factors, and they should not feel shame if they need more time or fertility treatment to achieve a successful pregnancy.

That being said, optimizing your overall health can support your chances.

A nutritious diet and regular exercise are key. Though a woman can have a high body mass index and get pregnant, obesity can disrupt ovulation. It can also affect male fertility by lowering sperm count and quality.

GLP-1 medications can help some patients achieve weight loss and reduce inflammation before pregnancy, but they should be discontinued a month or two before trying to conceive and are not safe during pregnancy.

Smoking should be avoided. While more research is needed on marijuana’s effects on fertility, we know that it can remain in the body for months and may not be ideal when trying to conceive.

Alcohol in moderation is generally not a concern during conception, while excessive caffeine becomes more of an issue in pregnancy.

Most importantly, don’t stress over things you can’t control. Take care of your mental and physical health and figure out a plan that works for you.

What about special shortcuts?

There are all sorts of unproven conception “hacks” floating around the internet.

Some social media users recommend taking guaifenesin to thin cervical mucus and make it easier for the sperm to reach the egg. Others swear by eating french fries immediately after embryo transfer to aid implantation.

While many of these tips don’t cause harm, they don’t necessarily help, either.

You don’t have to take extreme measures — just focus on your overall health. Eat well, stay hydrated, get adequate rest, move your body. There is no magic bullet for conception.

Fertility tracking apps can help you learn more about your body and understand your cycle, but they shouldn’t delay you from seeking medical advice if needed.

When should you see a fertility doctor?

Couples may benefit from seeing a fertility specialist before they begin trying. Single women can also take a proactive approach, learning their options and making informed decisions to help them in the future. 

When a 37-year-old woman comes to me and says, “I want three babies,” I tell her that we need to think about creating enough embryos now while her eggs are younger and healthier.

I know that life gets in the way, but if you wait too long, you may have a hard time reaching your goal.

A woman’s fertility is typically strongest in her late 20s and early 30s and starts to decline after 35. By her 40s, it often takes many more eggs to yield one viable embryo.

Many of our patients use the fertility benefits from their employer to freeze their eggs while they’re younger to create embryos later.

What does an evaluation entail?

You should visit the doctor prepared to discuss your goals and questions about your options.

An initial visit will involve a basic medical workup, including bloodwork. Carrier screening can reveal if a woman is carrying gene mutations for inherited conditions that could be passed to her children.

We also want to evaluate ovulation and check that her fallopian tubes are open. Ultrasounds can help rule out cysts, fibroids and other uterine anomalies that could make it difficult to carry a baby to term.

We can also gauge the quantity of remaining eggs via ovarian reserve testing. 

For men, a semen analysis assesses sperm count, motility and morphology, or size and shape.

Together, these tests provide a clearer picture of reproductive health to help guide next steps.

Regret is the biggest enemy in my office. Women often blame themselves for not doing this or that or waiting too long to understand their options.

I hate seeing that, so let’s come up with a plan to make your fertility journey as smooth as possible.

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Dr. James Grifo is director of the NYU Langone Fertility Center and a professor in the Department of Obstetrics and Gynecology at NYU Grossman School of Medicine. A leader in reproductive medicine, he has led major advances in genetic testing of embryos and fertility preservation.