Preconception Checklist
Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. There is no additional cost to you (in fact there’s a discount). I only link to products I truly recommend and trust. I personally use the prenatal I recommend here.
Back in March of 2022, I had a moment of clarity that I was ready to grow my family. I wasn’t sure about sharing my desires to try and conceive publicly because it could put pressure on the whole process, but given the nature of my health coaching business and my desire to help other women consciously prepare their own minds and bodies for conception, it only made sense to share this journey and how I personally am working to support my fertility.
In order for the body to conceive, it need to feel safe. This means removing stressors and making sure your hormones are balanced so that a pregnancy can occur.
Below you will find a list of things that I suggest working on for at least 3 months before trying to conceive. If you’re already knee deep in your ttc journey, just know it’s never too late to start focusing on your health.
Track cycle with cervical mucus and basal body temperature to better understand fertile window
Start taking a high quality prenatal vitamin (here's the one I use, code JAMIEF10 will get you 10% off your first order)
A prenatal is not a substitute for a poor quality diet, its goal is to fill in nutritional gaps
Note that not all prenatals are created equally, I personally look for one that includes methylated folate, choline, and is third party tested
for more on why I recommend methylated folate over folic acid, check out Lily Nichol’s blog post here.
If you’d like to go a more food-based approach, Weston A Price Foundation has a great article found here.
Schedule a doctor's visit to discuss any health concerns you have
Schedule a dentist appointment (did you know oral health can indicate issues in other areas of your body?)
Put together your Fertility Support team!
This might include a preconception coach, acupuncturist, chiropractor, personal trainer, midwife/OB
Make sure to move your body to improve blood flow to the uterus
find movement that brings you joy, now is not the time to start training for a marathon if that is not part of your basic exercise already
start slow with yoga, walking, or even just dancing in your kitchen if you currently don’t have a routine
Get lab testing done
a full thyroid panel (TSH, T4, T3, Reverse T3, Thyroid Antibodies)
vitamin D
sex hormones if you suspect an imbalance like estrogen dominance or low progesterone (luteal phase shorter than 11 days)
if you have the resources there are some other tests I recommend, like a GI map to test for gut health, or Hair Mineral Analysis to look for nutritional deficiencies
Support your detox pathways with daily sweating, use of sauna, dry brushing, enemas, etc.
Make adjustments to your diet to limit foods that cause inflammation for you.
Seek guidance if you’re unsure what foods might be causing inflammation
cut back on refined sugar and processed foods
avoid these oils: sunflower, safflower, soybean, cottonseed, corn, canola
Add in more nutrient-dense foods to improve nutrient stores to help get you through the first trimester
adequate protein and healthy fats
Optimize gut health, make sure you’re having a bowel movement at least once a day
add in foods like bone broth and fermented foods, and possibly include a probiotic supplement if that makes sense for you
Reduce exposure to environmental toxins
avoiding plastics as much as possible
follow EWG.org’s dirty dozen and clean fifteen for purchasing produce
check personal care products’ ingredient lists for Fragrance and Parabens
ditch toxic household cleaners and opt for options like Branch Basics or make your own with vinegar
Focus on stress reduction
this might look different for everyone, more meditation, EFT, saying no more often, gentle exercise, going to bed earlier (speaking of sleep you should get 7-9 hours each night)
Start slow, and just choose one thing to work on at a time. If you’d like more support making lifestyle or nutrition modifications to support your mind and body for pregnancy, consider joining the Path to Pregnancy Tribe.
Want something to print off and keep handy? Click here for a free download of this checklist.
