If you're starting to think about getting pregnant, whether it's soon or someday, you're already asking one of the most important questions: What can I do now to prepare my body?

The truth is, conception begins long before the positive test. Your health, habits, and hormone balance all play a role in your future fertility, future pregnancy, and the well-being of your future baby.

Whether you're ready to start trying or just beginning to plan ahead, here’s your ultimate pre-conception checklist designed to help you feel informed, empowered, and prepared.

1. Start Tracking Your Cycle

Understanding your cycle is the foundation of preconception health. Start by learning:

• When you ovulate

• How long your luteal phase is

• Signs of hormone imbalance (irregular cycles, PMS, spotting, etc.)

Why it matters: Ovulation is required for conception. If you're not ovulating regularly, you may need support to restore cycle health before TTC (trying to conceive).

2. Schedule a Preconception Appointment

Even if you feel healthy, it’s smart to get a professional perspective.

• Schedule a visit with your OB/GYN, midwife, or a fertility-aware dietitian

• Get lab work done to have a baseline to reference 

• Discuss stopping birth control, if applicable, and how it might affect your timeline

Why it matters: Preconception is the perfect time to check labs, screen for nutrient deficiencies, and create a roadmap forward.

3. Nourish Your Nutrient Stores

Your body needs time to build the nutritional foundation that pregnancy will require.

Tip: A whole-foods diet, tailored supplements, and reduced inflammation go a long way.

4. Support Your Partner’s Health, Too

Conception takes two! Sperm health matters just as much as egg quality.

Encourage your partner to:

• Reduce alcohol, tobacco, and excessive heat exposure

• Focus on sleep, movement, and balanced nutrition

• Consider a sperm-friendly multivitamin. Click Here for My Favorite

Why it matters: Sperm regenerate. What he does now impacts your chances in 2–3 months.

5. Reduce Stress & Build Resilience

Stress can impact your menstrual cycle, ovulation, and hormones such as cortisol and progesterone.

Simple ways to reduce stress:

• Breathwork or prayer routines

• Gentle movement (like walking or pilates)

• Journaling

• Creating healthy boundaries around work and rest

Remember: You’re not preparing to be perfect you’re preparing to feel peaceful and supported.

6. Get Honest About Hormone Health

Many women experience: PMS, mood swings, acne, irregular periods, painful cramps, fatigue

These symptoms may be common, but they’re not normal.

Now is the time to address underlying imbalances, such as PCOS, thyroid dysfunction, or under-eating, before trying to conceive. You deserve to feel well before pregnancy.

7. Start a Fertility-Friendly Supplement Routine

While every woman is different, most benefit from:

• A high-quality prenatal vitamin with methylated B vitamins and choline

• Omega-3s (for inflammation + brain health)

  Not all supplements are created equal. It’s best to work with a practitioner to customize what you need. (I also help break down how to pick a prenatal in my course, Empowered Fertility: A Holistic Conception Series. It's currently on pre-sale, and you can get the entire resource for only $50)

8. Focus on Anchored and Rhythmic Living

Our bodies thrive in rhythm: sleep, meals, rest, movement, prayer. Begin living in a way that honors:

• Your cycle

• Your body’s hunger and fullness cues

• The need for both productivity and rest

This anchored lifestyle isn’t just “preconception prep” it’s the foundation for a healthy and empowered motherhood. 

Conceiving a child is one of the most sacred and human things we can do and preparing for it should feel just as intentional.

Whether you're TTC now or still in the dreaming phase, know this: You don't have to do it alone.

If you're feeling overwhelmed or unsure where to begin, I’d love to support you through 1:1 preconception coaching. Together, we’ll create a personalized plan to nourish your body, balance your hormones, and prepare for pregnancy with confidence and clarity.

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