Preparing for Pregnancy: Why Our Daily Habits Matter More Than Ever

Preparing for pregnancy is one of the most powerful things you can do for your future family. While much of the conversation around fertility focuses on conception itself, what happens before pregnancy — the preconception phase — is just as important. In fact, research shows that your health in the months leading up to conception can influence everything from hormone balance to egg quality to the health of your future baby.

So where should you start? Four key pillars of preconception health are nutrition, fitness, stress regulation, and targeted supplementation!

1. Nutrition: Fueling Fertility and Future Life

Food is more than fuel — it’s information for your body! The nutrients you consume impact hormone production, egg and sperm quality, uterine lining health, and even early embryo development. Preconception is the time to nourish deeply.

Focus on:

• Colorful whole foods rich in antioxidants to protect egg and sperm cells from oxidative stress.

• Omega-3 fats (like those in salmon, flax, and chia) to reduce inflammation and support hormone synthesis.

• B vitamins, especially folate (the natural form of folic acid), for healthy neural tube development.

• Iron and zinc, essential for ovulation and implantation.

• High-fiber foods to support gut health and hormone detoxification.

Prepping your body for pregnancy with real, nutrient-dense food is one of the most empowering things you can do.

2. Fitness: Movement that Supports Hormones and Metabolism

You don’t have to be an elite athlete — but regular, consistent movement is incredibly beneficial for preconception health.

Benefits of physical activity before pregnancy:

• Improves insulin sensitivity and supports blood sugar balance (key for PCOS and hormone health).

• Encourages healthy weight maintenance, which has a direct effect on ovulation and fertility.

• Reduces inflammation and supports lymphatic and circulatory systems.

• Promotes mental clarity and stress relief (more on that next).

Strength training, walking, yoga, and moderate cardio are all effective and can be tailored to your needs. The goal is sustainable movement — not perfection!

3. Stress Regulation: Calm Bodies Conceive Better

Chronic stress increases cortisol levels, which can throw off your delicate hormonal rhythms and interfere with ovulation. It also affects gut health, nutrient absorption, and sleep — all key players in preconception.

Ways to manage stress during preconception:

• Daily nervous system regulation: breathwork, cold exposure, or gentle yoga

• Consistent sleep: aim for 7–9 hours of quality rest

• Connection and support: whether through therapy, community, or faith practices

• Boundaries: minimize toxic stressors where you can

Reducing stress isn’t about eliminating life’s challenges — it’s about building resilience and calm within your system.

4. Supplementation: Filling in the Gaps

Even with the best diet, modern life and farming practices can leave nutrient gaps. Strategic supplementation before pregnancy helps fill in those gaps and optimize fertility outcomes.

Key supplements for most women include:

• Methylated prenatal vitamin with active folate, B12, and choline

• Omega-3 DHA/EPA for inflammation and brain development

• Vitamin D for hormone function and immune health

• Magnesium for stress support, sleep, and blood sugar balance

• CoQ10 (especially over age 30) to support mitochondrial and egg health

Work with a provider to individualize your plan based on labs and your unique needs. More isn’t always better — it’s about the right form and dose for your body!

**Please message me to build a specific prenatal, pregnancy and postpartum protocol for you.

Final Thoughts: Your Health is Your Wealth!

Preconception is more than a timeline — it’s an opportunity. What you do now doesn’t just increase your chances of conception, it sets the stage for a healthy pregnancy, smoother postpartum, and a thriving baby!

Whether you're trying to conceive soon or simply planning ahead, investing in your nutrition, fitness, emotional health, and targeted supplementation is one of the most loving things you can do — for yourself and your future family!