7 Tips to Get Back On Track After the Holidays When TTC

Written by: Lauren Manaker, MS, RDN

Edited by: Dr. Will Haas, MD, MBA

Last updated: December 22nd, 2020

Post-holiday celebration while trying to conceive.

The holiday season is a time for joy, nostalgia, unwinding, and celebrating the past year. 

For some people that may not require a huge break in their routine… But for others, the holidays mean limited physical activity, eating more sweets, and not practicing as much self-care as usual. 

Taking a break from the routine is good for the soul, and hopefully, you enjoyed the holiday season thoroughly with ZERO guilt. And while eating your favorite treats and lounging on the couch is certainly enjoyable, over the long term it is not doing wonders to support your fertility.

But now that the peppermint mochas and Christmas caroling have come to an end, you may be wondering how in the world you will get back on track to practice good habits that support your fertility goals in the new year??

In this post, you will learn some tips on how you can get back in fertility-supporting shape after taking some time off from your healthy habits.

Remember even if you’re struggling with infertility or facing fertility treatments (e.g., IVF or IUI) over this next year, the lifestyle changes you make can have a big impact!


7 Tips to Get Back on Track After the Holidays

Drink, Drink, Drink! (Water, that is)

Your holidays may have been filled with boozy drinks or sugary mocktails. Whatever your beverage of choice, countering it with some good old fashioned H2O could help your body hydrate – a key factor to overall wellness. Water will give your body the fluid it needs without adding unnecessary calories to your overall diet – something we could all use after the holiday season (even if we couldn’t attend holiday parties or family events – thanks covid).

Don’t Do Too Many Things At Once

Swearing off sugar, promising to exercise for two hours every day, and cutting caffeine cold-turkey is a recipe for a rebound very quickly. One (or two) months of participating in less-than-healthy behaviors won’t make or break your fertility goals, and you shouldn’t feel like you have to “fix” the situation by trying too many things at once. Pick one or two lifestyle goals. And after a few weeks, add two more. Keep doing this until you are back on track.

Commit to Moving Your Body

Even when it is cold outside, there is no reason why you can’t get your blood flowing. A little movement is good for your fertility as well as your mental health. Dance around your bedroom or do an online yoga session. Whatever you have to do to get your body off of the couch will help you immensely.

Start Your Day Off With Veggies

Vegetables don’t have to be served just in salads. Starting your day off with some veggies will give you a boost of fiber, vitamins, and minerals that help you meet your nutrition goals and support your fertility efforts. From whipping up a green smoothie to sautéing some bell peppers and onions along with your scrambled eggs, sneaking in some veggies is simple to do with a little creativity. 

Recipe Inspiration: Blue-Green Goddess Smoothie


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    1 frozen peeled banana

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    1 cup frozen blueberries

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    1 cup chopped zucchini —  peel on

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    1 Tablespoon milled flax seeds

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    ½ cup milk or milk-alternative of choice

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    2 Tablespoons almond butter

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    1 cup ice


Add all ingredients to a blender and blend until smooth. Enjoy!

Get Good Quality Sleep

While the holiday season can be fun, it often means falling off track when it comes to sticking to our regular bedtime. This can result in not getting enough sleep, which can wreak havoc on your fertility. Prioritize getting 7-8 hours of quality sleep every night by practicing good sleep hygiene (turning screens off an hour before bedtime, no caffeine after noon, going to sleep in a cold and darkroom) and your body will thank you for it.

Get Rid of Triggering Foods

If you know that you have no self-control when a pumpkin pie is in your fridge or homemade gingerbread cookies are in your cookie jar, don’t keep them in your house. The temptation may be too strong for you to resist binging and eating too large of a portion. Instead, give the treat to your neighbor or friend who will likely enjoy it very much.

Satisfy Your Sweet Tooth With Fruit

Holidays can get some people in the habit of having sugary food all the time. And since everywhere you turn over the holiday season you will find candy canes and rum balls, it is no wonder that your body may be used to that sugar taste once the holiday season is over. 

Instead of denying your body what it wants, have better-for-you sweet foods available when a craving strikes. 

Freshly cut melon, dried cranberries, and a juicy apple are all excellent and naturally-sweet foods that do not contain added sugars. Added bonus? They contain fertility-boosting nutrients that you won’t find in your candies and cookies, too!

If you’re looking for more dessert inspiration packed with fertility-boosting superfoods, be sure to check out The Ultimate Fertility Superfoods Guide… one of the bonuses included is the Fertility Superfoods Dessert Cookbook 🙂


7 tips to support fertility after the holidays

Final Thoughts

Departing moment of love 💌

If you overdid it (or simply got out of your healthy routine over the holiday season), there’s no need to beat yourself up…

Enjoying yourself and observing the holidays is a tradition that many people look forward to all year long, especially during difficult times. Embrace the memories that you made with family members and smile at how much you enjoyed your favorite holiday traditions.

Slowly – and with the right steps – you will get back on track… Small changes can lead to big results and being motivated to make some modifications is a positive first step.

You will be back to your typical healthy and fertility-fueling lifestyle in no time! And remember, you are not alone in this journey.

With Love & Empowerment,
Lauren Manaker, MS, RDN

Whenever you’re ready… discover how to reboot your reproductive health in just 2 weeks without calorie counting or breaking a sweat.

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