01/02/2026
TTC ≠ doing everything perfectly.
Here are evidence-based goals to focus on this year.
No fluff—just the real stuff.
1️⃣ Time It—Don’t Guess
Ovulation timing matters more than frequency.
Highest pregnancy odds = the 2 days before ovulation.
(OPKs > calendar guessing)
📚 Wilcox et al., NEJM, 1995
2️⃣ Take a Prenatal—Nothing Extra
Folic acid (400–800 mcg) reduces neural tube defects.
More supplements ≠ better fertility.
📚 USPSTF, 2017
📚 ACOG Committee Opinion No. 762
3️⃣ Alcohol: Limit, Don’t Spiral
Alcohol use has been associated with lower odds of conception, even at low weekly intake in some studies.
📚 Jensen et al., BMJ, 1998
📚 Hakim et al., Hum Reprod, 2017
4️⃣ Quit Smoking (All Genders)
Smoking reduces egg quality, s***m quality, and increases miscarriage risk.
Secondhand smoke counts.
📚 ASRM Practice Committee, 2023
📚 U.S. Surgeon General, 2014
5️⃣ Protect S***m From Heat
Heat impairs s***m production and motility.
Avoid frequent saunas/hot tubs and prolonged laptop-on-lap use.
📚 Jung & Schuppe, Andrologia, 2007
📚 Garolla et al., Hum Reprod, 2013
6️⃣ Don’t Wait If Something Feels Off
Earlier evaluation is appropriate with irregular cycles, known conditions, or age ≥35.
Waiting doesn’t improve outcomes.
📚 ASRM Committee Opinion, 2021
Ready to talk to a specialist?
Schedule a consultation: crh.ucsf.edu/appointments
