Preconception Checklist: Keys to a Healthy Pregnancy Before You Get Pregnant

When does a healthy pregnancy begin?

It’s a question many women ask—and the answer might surprise you. The truth is: a healthy pregnancy begins long before you ever see a positive test. The seeds of life are planted in the choices you make months (and even years) before conception—how you care for your body , how you nourish yourself, and how you align your life with natural rhythms.

Let this preconception checklist be your guide. Whether you’re hoping to conceive soon or simply preparing your body for whenever the time is right, these steps are designed to support your fertility, regulate your hormones, and create the best foundation possible for pregnancy and postpartum.

1. Treat Your Body Like You're Already Pregnant

How you feed and treat your body now will echo into your pregnancy. Balanced nutrition, rest, movement, and self-awareness all matter long before conception.

• Are you getting enough sleep?

• Are your cycles regular?

• Are you eating nutrient-dense, seasonal foods?

• Do you feel well-supported in your lifestyle and relationships?

Preconception is the time to tend to these areas with love and intentionality.

2. Balanced Blood Sugar = Balanced Hormones

Blood sugar dysregulation is one of the most overlooked causes of hormonal imbalance.

When your blood sugar spikes and crashes, your body produces more cortisol and insulin—two hormones that compete with reproductive hormones like progesterone and estrogen. Chronically imbalanced blood sugar can lead to irregular cycles, anovulation, PCOS, or low progesterone.

Simple steps to stabilize blood sugar:

• Eat real food every 3–4 hours (don’t skip meals and don’t eat pre-packaged convenience snacks and meals.)

• Include protein, fat, and fiber with every meal.

• Limit, reduce and remove refined sugars and processed or processed and packaged foods  

• Start your day with a real food protein-rich breakfast.

3. Fertility Nutrients & Their Role in Conception

Here’s a list of fertility-supporting nutrients and how they work:

Nutrient	Role in Fertility
Beta-carotene	Regulates hormones, supports follicular health
B vitamins (incl. folic acid)	Support ovulation, reduce miscarriage risk, prevent neural tube defects
Vitamin C	Improves progesterone levels, supports luteal phase
Vitamin D	Vital for hormone balance, helps in PCOS and fibroid healing
Vitamin E	Enhances egg quality and uterine health
Iron	Prevents ovulatory infertility, supports oxygenation
Omega-3 fatty acids	Boost uterine blood flow, support brain & hormone development
Antioxidants	Protect egg and sperm from oxidative damage
Zinc & Selenium	Improve sperm count, motility, and quality
High-fat dairy	Linked to reduced risk of anovulatory infertility

4. Fertility is Not Just a Woman's Responsibility

Preconception care is just as important for men. Sperm take about 72 days to fully develop, and that development is directly influenced by diet, sleep, toxin exposure, and stress.

Nutrients men need:

• Zinc, selenium, vitamin C & E, omega-3s

• Antioxidant-rich foods (berries, leafy greens, liver, cacao)

• High-quality animal fats and protein

• Fermented foods for gut and hormone health

5. Food Sources for Fertility Nutrients

Here are whole foods rich in the nutrients above:

• Liver (esp. beef liver): B vitamins, vitamin A, iron

• Eggs (pasture-raised): Vitamin D, choline, omega-3s

• Salmon, sardines, anchovies: Omega-3s, selenium, vitamin D

• Leafy greens (spinach, kale): Folate, magnesium, iron

• Carrots, sweet potatoes: Beta-carotene

• Citrus, bell peppers, berries: Vitamin C

• Beef, lamb, bison: Iron, zinc, vitamin B12

• Pumpkin seeds, oysters: Zinc

• High-fat dairy: Full-fat yogurt, cheese, cream

  •Fermented foods (sauerkraut, kefir, miso, carrots, beets, cabbage): Gut health + hormone balance

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6. Rhythms of the Seasons, Sun, and Rest

Fertility follows rhythms—seasonal, hormonal, circadian.

• Seasonal fertility: In spring and summer, the body is more open to conception. Eat seasonally—fresh greens, berries, squashes, and roots—aligned with the earth’s cycle.

• Vitamin D & melatonin: Get morning sunlight for circadian alignment. Protect nighttime darkness to produce melatonin, which supports ovulation and egg health.

• Rhythms of rest: Sleep 7–9 hours. Practice slowing down. Fertility thrives in rest and safety—not stress and hurry.

7. Recommended Supplements

While food is foundational, some whole-food-based supplements can help fill in gaps:

• Beef liver capsules – nature’s multivitamin

• Beet root powder – enhances circulation and detox

• Collagen peptides – supports uterine lining, joint health, and skin

• Magnesium glycinate – calms the nervous system, supports hormone function (we recommend Garden of Life powder) 

8. Clean Prenatals (Without Additives)

Not all prenatals are created equal. Choose those without synthetic additives, fillers, or dyes. A few trusted brands include:

• FullWell Fertility

• Seeking Health Optimal Prenatal (currently our recommendation) 

• Needed Prenatal

• Smidge Prenatal

• Organic Olivia Prenatal

9. Books for the Preconception Journey

Educate yourself. Surround your mind and heart with wisdom and encouragement:

• Real Food for Pregnancy by Lily Nichols

• Nourishing Traditions by Sally Fallon

• The First 40 Days by Heng Ou

• Woman Code by Alisa Vitti

• Taking Charge of Your Fertility by Toni Weschler

10. Check Your Hormones—Especially Progesterone

Low progesterone can make it harder to conceive or sustain a pregnancy. Consider testing:

• Progesterone (days 19–21 of your cycle)

• Vitamin D levels

• Thyroid panel

• Blood sugar (fasting insulin or A1C)

If your progesterone is low, nutrition, stress management, and targeted herbs or supplements (like vitex or maca) may help restore balance.

Your Body is Already Preparing

If you're reading this, your heart is already saying yes to life. So begin now—not out of fear, but out of love.Preconception is not just about getting pregnant; it’s about becoming whole, aware, and aligned with the rhythms of creation.

Healthy pregnancies begin before conception—and that means today matters.