What lifestyle changes actually help when trying to conceive?

The evidence-backed basics are simple: start folic acid (typically 400 mcg daily) ideally at least a month before conceiving — your doctor may prescribe a higher dose in some situations; stop smoking and tobacco in any form and avoid alcohol; aim for a healthy weight; stay moderately active; sleep well; and keep caffeine moderate (around two cups of coffee a day). For men: avoid tobacco, heavy alcohol and prolonged heat on the groin (hot tubs, laptops on the lap). Check medicines and supplements with your doctor — some can affect fertility. Skip 'detoxes' and expensive miracle products; they have no proven benefit and some are harmful.