Boost Your Fertility: Evidence-Based Strategies Explained

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Discover evidence-based strategies to boost fertility naturally, learn how age affects reproductive chances, and find compassionate guidance for the emotional challenges of trying to conceive. In this enlightening podcast, fertility consultant Dr. Kate McLaren, at Chelsea and Westminister Hospital, London, joins Dr. Tal Mahmud of HIYOS GP Practice to separate facts from fiction and offer practical, clinician-led advice for anyone on the fertility journey. Referarrals can be slow and you may need to have fertility tests done ahead of being referred. Tune in for expert tips, real-world insights, and hopeful strategies to help you move forward with confidence.

Key Takeaways

  • Dr Tal Mahmud and Dr Kate McLaren discuss how to boost fertility and the emotional journey couples face while trying to conceive.
  • Dr McLaren emphasizes the importance of a shared journey in fertility and encourages both men and women to improve their reproductive health.
  • Practical advice for men includes maintaining a healthy diet, avoiding smoking, and staying cool; for women, it includes taking supplements and monitoring menstrual cycles.
  • Both doctors stress the significance of seeking emotional support early and balancing lifestyle with mental health during fertility journeys.
  • Dr McLaren concludes with key tips: optimise lifestyle, obtain reliable advice, and don’t hesitate to seek help from a GP.

Meet Dr Kate McLaren: From Northern Ireland to Fertility Specialist

Dr Kate McLaren’s path into medicine began in Northern Ireland. Coming from a non-medical family, her love for biology and helping people led her to study medicine in Edinburgh.

“I debated between veterinary and medical school,” she laughs. “But I’m so glad I chose medicine — I’d much rather have humans at the end of my consultations!”

After early rotations across hospital specialties, she found her true calling in obstetrics and gynaecology, and later in fertility and reproductive health — where science and compassion go hand in hand.

“Fertility is about supporting people through one of the most emotionally challenging journeys of their lives,” she says. “It’s an incredible privilege.”

Dr Kate McLaren prefers to talk about fertility or subfertility, rather than “infertility.”

“Infertility sounds final — almost hopeless. Fertility is a more positive, empowering word. It reminds people there are many ways we can help.”

This mindset underpins her approach: combining clinical excellence with emotional understanding, and looking at the whole person, not just the diagnosis.

Why Are More People Having Children Later in Life?

Dr Kate discusses how the average age of first-time mothers has risen dramatically in the last few decades.

“At Chelsea and Westminster, our biggest group of IVF patients are aged 40 to 42,” Dr Kate McLaren explains. “That surprises a lot of people.”

She points to multiple factors — women pursuing education and careers, social changes, and the difficulty of finding the right partner earlier in life.

“It’s not about people being selfish,” she adds. “It’s about real-life circumstances.”

However, age remains one of the most significant factors affecting fertility.

  • At age 40, a woman’s chance of conceiving each month is around 5%.
  • By 45, that chance drops to about 1%.

The same pattern applies to IVF success rates.

“That’s why NHS funding for IVF usually stops at age 42,” Dr Kate McLaren says. “Beyond that, success rates are very low — but we’re fighting hard for fairer, more consistent access across the country.”

Both Dr Mahmud and Dr Kate McLaren acknowledged the emotional impact of fertility struggles.

“By the time couples see us, many have been trying for years,” Dr Kate McLaren says. “It’s easy for clinicians to say ‘it’s only been a year,’ but that’s twelve months of heartbreak.”

She encourages couples to seek emotional support early, whether through counselling, support groups, or charities such as Fertility Network UK.

“You don’t have to face this alone. Fertility treatment can be tough — resilience and mental wellbeing are essential.”

Understanding the Male Factor: Fertility tests are not Just a Woman’s Issue

One of Dr Kate McLaren’s key messages is that fertility is a shared journey. Both men and women need fertility tests.

“Fertility is often seen as a woman’s problem, but men are half the equation,” she says.

Thanks to medical advances such as ICSI (Intracytoplasmic Sperm Injection) — where a single sperm is injected directly into an egg — many male-factor issues can be overcome. But that doesn’t mean they should be ignored.

“We’re realising how important sperm quality is,” Dr Kate McLaren notes. “Men need proper assessment, and there’s growing research into advanced sperm testing.”

How Men Can Improve Fertility

Dr Kate McLaren offers clear, practical advice for men wanting to boost fertility:

  • Eat a balanced, antioxidant-rich diet – plenty of fresh fruits, vegetables, and whole foods.
  • Avoid smoking and limit alcohol within recommended guidelines.
  • Stay cool – sperm don’t like heat. Avoid prolonged sitting, laptops on laps, or long-distance cycling.
  • Be patient – it takes around three months for new sperm to form, so lifestyle changes take time.

“You don’t need to be perfect 24/7,” she reassures. “Just be as healthy as you can most of the time — small changes really do add up.”

What Women Can Do to Improve Fertility

For women, the advice is similar — but with a few additional considerations:

  • Eat well and maintain a healthy BMI.
  • Quit smoking and limit caffeine.
  • Take folic acid and vitamin D supplements before conception.
  • Manage existing conditions such as thyroid disease, diabetes, or PCOS early.
  • Monitor menstrual cycles — regular periods are a good sign of ovulation.

Dr Kate McLaren also reminds women not to let ovulation kits add pressure.

“They can be helpful for understanding your cycle, but they often cause stress. If you’re having regular cycles, having sex every 2–3 days is usually enough.”

Balancing Lifestyle and Mental Health

Fertility test and treatment journeys can become all-consuming, so finding balance is vital.

“It’s okay to take a break, to say no to events that are triggering,” Dr Kate McLaren says. “Focus on activities that calm and distract you — whether it’s running, yoga, or simply spending time with people who make you feel good.”

She encourages couples to approach fertility as a team effort.

“Doing it together — cooking, exercising, making healthy changes — strengthens your bond. You’re in it together.”

Kate’s Top Three Tips to Boost Fertility

To end the conversation, Dr Kate McLaren shared her top three fertility tips:

  1. Optimise your lifestyle.
    Eat well, exercise, sleep properly, and avoid smoking — these are the building blocks of reproductive health.
  2. Get reliable advice.
    Avoid social media myths and get information from evidence-based sources like NHS.uk or Fertility Network UK.
  3. Don’t wait or suffer in silence. “If you’re worried, speak to your GP,” she says. “You deserve reassurance, support, and guidance.”

Inside the IVF Lab: A Glimpse at Life as a Fertility Consultant

Dr Kate McLaren describes her favourite part of the job — performing embryo transfers at the IVF unit.

“That’s the magical moment,” she says. “When we gently place the embryo into the womb, guided by ultrasound — it’s delicate, precise, and full of hope.”

She also performs egg collections, where mature eggs are retrieved from the ovaries and passed to the lab team — the unsung heroes of fertility treatment.

“Our embryologists are incredible. They’re the real stars behind every success story.”

If you’re concerned about any of the points mentioned, please reach out to your GP.

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