Pregnancy Prep Basics
Preparing Your Body for Pregnancy: Evidence-Based Habits to Optimize Fertility in the Next 6 Months
If you're hoping for a positive pregnancy test within the next six months, the preconception period is one of the most powerful windows you have to support your fertility and give your future baby the healthiest start. The American College of Obstetricians and Gynecologists (ACOG) recommends proactive preconception care to optimize health, address modifiable risk factors, and reduce adverse outcomes for the woman, fetus, and neonate.
What are the key basics to pregnancy preparation? Below, I expand on each habit with the latest scientific evidence , practical steps, and why they matter right now—while your eggs are maturing and your body is preparing for conception.
1. Avoid Endocrine-Disrupting Plastics, Pesticides, and Phthalates
Endocrine-disrupting chemicals (EDCs) such as bisphenol A (BPA), phthalates, and certain pesticides interfere with hormone signaling, accelerate ovarian aging, reduce ovarian reserve, impair oocyte quality, and increase risks of anovulation, endometriosis, and premature ovarian insufficiency. A 2024 comprehensive review concluded that EDCs are a major environmental contributor to declining female fertility, with effects seen across folliculogenesis, steroidogenesis, and epigenetic changes that can even impact future generations.
Why the next 6 months matter: Your ovarian follicles are highly sensitive during this window; reducing exposure now can support better egg quality and hormonal balance.
Actionable swaps (start today):
- Replace plastic water bottles and food containers with glass, stainless steel, or ceramic.
- Choose fresh or frozen produce (or BPA-free cans) and go organic for the Dirty Dozen to minimize pesticides.
- Avoid fragranced products, conventional cleaners, and scented candles—opt for “phthalate-free” or fragrance-free alternatives.
- Never microwave plastics or use plastic wrap on hot food.
Many women report more regular cycles and higher energy within 4–8 weeks of consistent changes.
2. Eat Whole Foods Prepared at Home
A nutrient-dense, whole-food diet is one of the most studied fertility enhancers. In the landmark Nurses’ Health Study II, women with the highest adherence to a “fertility diet” pattern (high in monounsaturated fats, protein, low-glycemic carbs, high-fat dairy, multivitamins, and iron) had a 66% lower risk of ovulatory infertility compared to those with the lowest adherence.
Mediterranean-style eating patterns (rich in vegetables, fruits, whole grains, olive oil, nuts, seeds, and fatty fish) have also been linked to higher pregnancy and live-birth rates.
Why home-prepared matters: You control blood-sugar stability, inflammation, and hidden additives that can disrupt hormones.
Your daily preconception plate:
- ½ plate: colorful non-starchy vegetables + fruit
- ¼ plate: whole grains or starchy veggies (quinoa, sweet potato, brown rice)
- ¼ plate: high-quality protein (eggs, legumes, fatty fish 2–3×/week, poultry, or grass-fed meat)
- Healthy fats: olive oil, avocado, nuts/seeds
Batch-prep on weekends so healthy meals are the default.
3. Drink Water, Water, and Water—and Skip the Alcohol
Proper hydration supports cervical mucus, nutrient transport to reproductive tissues, and overall cellular function. While direct fertility studies are limited, optimal hydration is a foundational to overall health, and therefore, to conception.
Alcohol is different: even low-to-moderate intake reduces fecundability (the probability of conception per cycle). A 2017 study of nearly 99,000 women found that any alcohol consumption was associated with a 13% lower chance of conception with heavier intake showing stronger effects. ACOG states there is no safe level of alcohol when trying to conceive or during pregnancy, because early exposure (often before you know you’re pregnant) can harm development.
Tips to make it easy:
- Aim for 3–4 liters (100–128 oz) of water daily; flavor with lemon, cucumber, or berries.
- Replace evening drinks with sparkling water + lime, herbal tea, or mocktails.
- If social situations are challenging, plan alcohol-free gatherings or non-alcoholic alternatives.
Most women quickly notice clearer skin, better sleep, and stable energy.
4. Exercise Regularly (Moderate and Consistent)
Regular moderate physical activity improves insulin sensitivity, helps maintain a healthy weight, reduces stress, and enhances blood flow to reproductive organs—all key for ovulation and implantation. ACOG recommends at least 150 minutes of moderate aerobic activity per week (about 30 minutes, 5 days) both preconception and during pregnancy, plus strength training.
Fertility-friendly options:
- Brisk walking, swimming, cycling, dancing
- Bodyweight or light resistance training 2–3× per week
- Stretching or Pilates for pelvic-floor strength and stress relief
Important caveat: Excessive high-intensity exercise (e.g., daily long-distance running or intense HIIT) can sometimes suppress ovulation in some women. Listen to your cycle—if periods become irregular, ease up.
5. Take a High-Quality Prenatal Vitamin with the Nutrients Your Body Needs
Start at least 3 months (ideally 6) before trying to conceive. The neural tube closes by day 28 of pregnancy—often before a positive test.
Key evidence-based nutrients:
- Methylfolate: 600–800 mcg daily
- Choline: 450 mg/day (critical for fetal brain development; many prenatals are low—supplement if needed)
- Vitamin D: 600 IU minimum (check bloodwork to optimize for you)
- Iodine: 220 mcg
- DHA/EPA omega-3s: At least 200–300 mg combined (for baby’s brain/eyes)
How to choose:
- Third-party tested (USP, NSF, or ConsumerLab)
- Avoid excess preformed vitamin A (retinol)
- Take with food to reduce nausea
Your 6-Month Preconception Action Plan
- Months 1–2: Tackle endocrine-disrupting chemicals and alcohol first (biggest quick wins for most women).
- Months 2–4: Layer in daily whole-food meals and your prenatal.
- Months 4–6: Add consistent movement; track cycles with an app.
Track small wins in a journal—you’ll see momentum build.
You’ve Got This
Perfection isn’t required—progress is. Your body is remarkably resilient, and the simple fact that you’re reading this shows your commitment. Which habit feels like your biggest opportunity right now?
If you’re ready to push the accelerator on your pregnancy plan, I invite you to book a complimentary Natural TTC Strategy Call. In 45 minutes (or less) we’ll review your history, uncover any possible obstacles, and determine what the right next step is for you.
The next six months can be the most empowering part of your journey to motherhood. Let’s get to work. 💕
References
1. Tricotteaux-Zarqaoui S, et al. Endocrine disruptor chemicals exposure and female fertility declining: from pathophysiology to epigenetic risks. *Front Public Health*. 2024;12:1466967. doi:10.3389/fpubh.2024.1466967
2. Chavarro JE, et al. Diet and lifestyle in the prevention of ovulatory disorder infertility. *Obstet Gynecol*. 2007;110(5):1050-1058. doi:10.1097/01.AOG.0000287293.25465.e1
3. Fan D, et al. Female alcohol consumption and fecundability: a systematic review and dose-response meta-analysis. *Sci Rep*. 2017;7(1):13815. doi:10.1038/s41598-017-14261-8
4. American College of Obstetricians and Gynecologists. Prepregnancy Counseling. Committee Opinion No. 762. *Obstet Gynecol*. 2019;133(1):e78-e89. (Reaffirmed 2024)
5. American College of Obstetricians and Gynecologists. Physical Activity and Exercise During Pregnancy and the Postpartum Period. Committee Opinion No. 804. *Obstet Gynecol*. 2020;135(4):e178-e188.
6. Office of Dietary Supplements, National Institutes of Health. Dietary Supplements and Life Stages: Pregnancy - Health Professional Fact Sheet. Updated April 2025.
7. Centers for Disease Control and Prevention. About Folic Acid. Updated May 2025.
These references draw from key studies and guidelines supporting the recommendations in this post. For the most current details, consult primary sources or your healthcare provider.
This post is for educational purposes only and is not medical advice. Always consult your healthcare provider before changing diet, exercise, supplements, or lifestyle.
