Fertility Myths: Coffee, Alcohol, Exercise and Weight

Some topics just keep coming back: “Can I drink coffee if I’m trying to get pregnant?” “Will a glass of wine harm my fertility?” “Do I need to exercise more… or less?” And what about weight – does it matter?

There are many myths, and it’s no wonder you feel confused. When you’re in the middle of a fertility journey, you are more vulnerable to conflicting advice. Here you’ll find a warm and calm guide that separates facts from misunderstandings – without judgment.

Coffee: Friend or Foe?

Coffee is probably the most criticised drink in the fertility conversation. Many almost get scared to take a sip when they’re trying to conceive. But is that necessary?

The short answer: moderate amounts of coffee are absolutely fine for most people. There is no clear evidence that one or two cups meaningfully affect your chances of getting pregnant. The challenge comes with very high caffeine intake, where several studies point to large amounts potentially affecting hormone balance and sleep.

And sleep? It matters. Your body functions better when it gets time to recover – hormonally, mentally and physically. You can actually feel the difference after just a few days of a steadier sleep rhythm. If you’re working on understanding your cycle in more detail, you may notice that your own rhythm shifts slightly when you reduce caffeine later in the day.

Alcohol: Where Is the Limit?

Alcohol is a sensitive topic. Not only because many associate it with social rituals, but also because the messages are different. Some say “stop everything immediately”, others say “a glass won’t hurt”. The truth is more nuanced.

Bodies react differently to alcohol. Most studies point to high alcohol intake potentially affecting hormones and ovulation negatively. But smaller amounts – a glass of wine here and there – rarely cause dramatic shifts for most people. What matters most is stability, and tuning in to how your own body feels.

If you’re in a phase where you’re tracking your fertility more closely, for example by noticing your most fertile days, it can be helpful to understand how those signals feel. Many learn a lot about their own biology when they explore the timing around ovulation.

Exercise: How Much Is Too Much?

“Exercise more.” “Exercise less.” “Only gentle movement.” “Train hard for hormone balance.” It’s almost impossible to navigate. But here’s some good news: you don’t need to change everything.

Moderate intensity – the kind where you can still talk – is a great support for fertility for most people. It stimulates circulation, reduces stress hormones and stabilises energy levels. This is especially relevant because stress can influence hormone rhythms and therefore ovulation.

If you’re longing for a gentler approach to movement, it can be uplifting to experiment with yoga poses that lower stress. It’s not about achieving anything – just giving your nervous system a break.

Weight: A Taboo That Deserves Care

Weight is a sensitive topic and needs to be discussed gently. Yes, weight can influence hormonal balance – both high and low BMI can affect ovulation and cycle stability. But weight is not a moral issue. It’s biology.

Your body is always working for you. What matters most is giving it the nutrients that make it easier for your hormones to function optimally. Vitamin B6 contributes to regulating hormonal activity, and folate contributes to tissue growth in pregnant women. Antioxidants like vitamin C, vitamin E, zinc, selenium and riboflavin help protect cells from oxidative stress, and zinc also contributes to normal fertility and reproduction.

If you want to support your body through food, small and sustainable changes can make more difference than you’d think. Dinner may feel easier when it includes something colourful on the plate. And your day may begin better with a green smoothie that provides fibre and antioxidants.

Myth: “If You Train Hard, You Can’t Get Pregnant”

This is one of the most persistent myths – but it’s only half the story. Intense training can in some cases affect ovulation, especially if the body is also low on energy. But many women become pregnant without issues while training intensely.

The key is energy intake. If you train a lot and eat too little, your body may begin conserving energy by down-prioritising ovulation. But if you eat enough, the body has no reason to downregulate.

Myth: “A Glass of Wine Ruins Your Chances”

A single glass now and then rarely affects anything significantly. It’s the long-term amounts that matter. The body works best under stable conditions – both hormonally and in terms of inflammation.

The omega-3 fatty acids EPA and DHA contribute to normal heart function, and although it’s not specifically a fertility claim, stable inflammation levels are part of overall wellbeing.

Myth: “Fertility Planning Destroys Your Sex Drive”

It can feel true if intimacy revolves only around ovulation and thermometers. But many rediscover desire when the focus shifts from performance to closeness. It can be eye-opening to explore more loving and sensual approaches, reminding you that body and heart are connected.

The Role of Sleep – and Where Caffeine Fits In

Sleep affects hormones more than you might think. If you drink caffeine late in the day, it can interfere with REM sleep, which can then influence cycle stability. Many notice a clear shift when they reduce caffeine after 2 p.m.

It’s not “all or nothing”. Just a small, gentle adjustment that makes your body more receptive to hormonal rhythms.

Food, Nutrients and Biological Balance

The food you eat can’t eliminate myths – but it can help you navigate them more confidently. Zinc contributes to normal fertility and reproduction, and selenium contributes to normal sperm formation. Vitamin B6 contributes to regulating hormonal activity, while vitamin C, vitamin E, riboflavin, zinc and selenium help protect cells from oxidative stress.

Small changes matter. When you choose foods that support energy and stability, your whole system becomes more balanced. You don’t need a full lifestyle overhaul. Just start somewhere.

The Body Is Not a Math Equation

This may be the most important thing to remember: fertility is not logic on paper. It’s biology, hormones, emotions, energy, stress, genetics and life circumstances all interacting.

That’s why myths are problematic. They oversimplify – and that can create guilt, shame or panic. The truth is that small adjustments are often enough to support your body in the direction you want. And you can take it at your own pace.

The Essence of the Myths – and the Truth Behind Them

• Coffee isn’t the enemy – but large amounts can affect sleep.
• Moderate alcohol rarely causes harm, but high intake can affect hormones.
• Exercise is beneficial – as long as you eat enough to match your activity level.
• Weight is about hormone balance, not morality.
• Nourishment, sleep, stress reduction and loving intimacy naturally support fertility.

And remember: you’re allowed to ask, doubt, get tired of it all and come back again. That doesn’t make you weak – it makes you human.

Are you ready to take the next step toward a healthier lifestyle and better hormonal balance? At La Roar Life Science, we understand that your wellbeing is a journey through the different phases of life. Our FertilityCare® with zinc, which contributes to normal fertility, and folate, which contributes to tissue growth in pregnant women, FertilityMan® with selenium, which contributes to normal sperm formation, and zinc, which contributes to normal fertility and reproduction, PregnancyCare® with folate supporting tissue growth in pregnant women, MaternityCare® with fenugreek supporting the post-birth healing process and increasing milk production, as well as HormonalCare® with vitamin B6, which contributes to regulating hormonal activity. See all our products and begin your journey toward a healthier and more harmonious lifestyle today.

Our team is ready to help you with personalised guidance on nutrition, lifestyle and fertility preparation.
Book a personal and free 15-minute 1:1 consultation here: Link, where we focus on your individual needs and questions.