A 30-Day Fertility Plan for Couples (Daily Checklist using SP-10, LH & HCG)
Make the next month count—simple, science‑backed actions for both partners.
Overview
This practical 30‑day plan gives couples a clear, confidence‑building routine for trying to conceive. It combines three at‑home tests—SP‑10 for male fertility, LH ovulation strips for cycle timing, and HCG for early confirmation—plus simple lifestyle steps that support reproductive health.
Use it as a rolling monthly checklist: repeat each cycle until you confirm pregnancy or decide to speak to your GP or fertility specialist for personalised advice.
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How This Plan Works
- SP‑10 (Male): Checks sperm concentration at the start of the month to establish a baseline; retest in 8–12 weeks if changing lifestyle factors.
- LH (Female): Daily strips around mid‑cycle catch the LH surge that precedes ovulation by 24–36 hours.
- HCG (Female): Used from the first missed period to confirm pregnancy; repeat after 48 hours if unsure.
The 30‑Day Daily Checklist
Tip: If your cycle is longer/shorter than 28 days, shift the LH testing window accordingly. Day 1 = first day of full flow.
| Day | For Her | For Him | Why |
|---|---|---|---|
| Days 1–3 | Hydrate; begin prenatal vitamins (folic acid). Light movement. | Baseline health check; start multivitamin with zinc & vitamin D. | Foundation: micronutrients support egg & sperm quality. |
| Day 4 | Plan LH testing window (estimate ovulation). | Review lifestyle goals (sleep, alcohol, smoking). | Preparation keeps testing consistent and reduces stress. |
| Day 5 | Hydration; balanced meals; gentle exercise. | Perform SP‑10 test in the morning. | SP‑10 establishes sperm concentration baseline. |
| Days 6–8 | Track cervical mucus; note cycle symptoms. | Aim for 7–8 hours sleep; limit heat exposure (saunas/hot tubs). | Early‑cycle signs help predict fertile window. |
| Days 9–10 | Begin daily LH tests at the same time each day. | Light cardio; hydration; antioxidant‑rich foods. | Regular LH testing avoids missing the surge. |
| Day 11 | Continue LH testing; reduce fluids 2h before testing. | Plan intimacy schedule for surge days. | Consistency improves detection accuracy. |
| Day 12 | Watch for two lines (LH surge). If positive, plan intercourse today & tomorrow. | Prioritise sleep; avoid alcohol. | Surge precedes ovulation by 24–36 hours. |
| Day 13 | Intercourse (day after surge); light activity; reduce stress. | Intercourse; maintain hydration & diet. | Timed intercourse maximises chances. |
| Day 14 | Stop LH testing after confirmed surge; rest. | Normal routine; supportive nutrition. | Moving into luteal phase. |
| Days 15–18 | Gentle movement; balanced meals; avoid new intense training. | Continue healthy habits; manage stress. | Support implantation window. |
| Day 19 | Note any symptoms; avoid early HCG testing. | Maintain routine; avoid excessive heat. | Prevents early‑test anxiety and false negatives. |
| Days 20–23 | Prioritise sleep and nutrition; light walks. | Omega‑3s, nuts, seeds; hydration. | Supports hormone balance. |
| Day 24 | If period due in ~4 days, still wait to test. | Encouragement & planning for either outcome. | HCG rises after implantation; early tests may miss. |
| Day 25–26 | Prepare HCG test; test only if period is late. | Keep routine steady; reduce caffeine later in day. | Reduces false negatives and stress. |
| Day 27–28 | If period doesn’t arrive, take HCG test in morning urine. If negative but still no period, retest after 48h. | Provide support; continue healthy habits. | HCG roughly doubles every 48–72 hours in early pregnancy. |
Smart Lifestyle Tweaks That Help
- Nutrition: Focus on whole foods, leafy greens, berries, fish, legumes, nuts; consider prenatals (folic acid) and vitamin D.
- Alcohol & smoking: Reduce or avoid—both are linked with reduced fertility.
- Exercise: Aim for moderate, regular activity; avoid sudden intense training spikes mid‑cycle.
- Heat exposure (men): Avoid saunas/hot baths and keep laptops off laps.
- Stress: Short daily relaxation (walks, breathing, yoga) supports hormone balance.
- Sleep: Target 7–8 hours; consistent bedtime helps both partners’ hormone rhythms.
When to Seek Medical Advice
If you’ve followed timed cycles for 6–12 months without success, if SP‑10 stays low across repeat tests, or if cycles are very irregular or painful, speak to your GP or a fertility specialist for tailored guidance.
Everything You Need in One Box
The Couples Fertility Bundle includes SP‑10 for him, a supply of LH strips for her, and HCG tests to confirm results—delivered discreetly, with clear instructions.
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