My top recommendations if you’re trying to conceive this year
If you’re thinking about trying for a baby this year, it can feel exciting… and a little overwhelming.
There’s so much information out there, and it’s not always clear where to start.
These are the exact steps I followed before conceiving our beautiful Sadie girl ✨
Simple, practical, and focused on supporting your body (and your partner’s) before pregnancy begins.
Why preconception matters
What you do in the months leading up to conception can have a meaningful impact on fertility, egg and sperm quality, and early development.
Sperm take around 74 days to regenerate, and egg quality is influenced by your overall nutrient status, hormone balance and environment.
That’s why we focus on a minimum 3-month window to prepare.
My top preconception recommendations
1. Come off contraception early
If you’re using hormonal contraception or an IUD, aim to come off at least 3 months before trying to conceive. This gives your cycle time to regulate and for you to start understanding your natural patterns.
2. Do thorough blood testing (for both of you)
Testing is one of the most important steps.
Look beyond basic panels and ensure you’re checking things like:
- Iron (including ferritin)
- Vitamin D
- B12 and folate
- Thyroid function
Your partner’s health matters too, so both of you should be testing and addressing any suboptimal levels.
3. Start targeted supplementation
Supporting your body nutritionally is key.
A comprehensive prenatal like EverNatal helps cover essential nutrients needed for preconception, while EverNatal For Him is designed to support sperm health and male fertility.
Consistency here matters more than perfection.
4. Track your cycle
Start using an app and get familiar with your cycle.
Pay attention to cervical discharge patterns to help identify your fertile window. This is one of the simplest ways to better understand your body and timing.
5. Reduce everyday toxin exposure
Small changes here can make a big difference over time.
Start by swapping out:
- Perfume
- Nail polish
- Conventional deodorants
These can contain endocrine-disrupting ingredients that may impact hormone balance.
6. Phase out endocrine disruptors at home
This doesn’t need to happen overnight.
Gradually reduce exposure to:
- Plastics (especially for food storage)
- Non-stick cookware
- Harsh cleaning products and washing powders
Think progress over perfection.
7. Invest in a quality water filter
Filtered water can help reduce exposure to things like chlorine and fluoride.
It’s a simple, consistent way to support your overall environment.
8. Be mindful of caffeine
You don’t need to cut it out completely, but aim to limit to around one coffee per day.
9. Eat regularly and focus on nutrient density
Preconception is not the time for restriction.
Avoid fasting, prioritise balanced meals, and focus on whole, nutrient-dense foods. Reducing vegetable oils and ultra-processed foods can also support overall health.
10. Consider genetic screening
A simple step that’s often overlooked.
You can order a free Lumi Health genetic test to screen for common inherited conditions, helping you make informed decisions moving forward.
11. Limit alcohol
Reducing alcohol intake supports hormone balance and overall fertility for both partners.
12. Choose organic where possible
When you can, prioritise organic foods to reduce exposure to pesticides and sprayed produce.
Again, this doesn’t need to be all or nothing.
13. Prioritise sleep
Sleep is one of the most underrated foundations.
Aim for 8 to 9 hours per night for both you and your partner to support hormone health, recovery and overall wellbeing.
A final note
This list can feel like a lot.
But you don’t need to do everything at once.
Start with one or two changes that feel achievable, then build from there. Even small shifts can make a meaningful difference over time.
And remember, doing something is always better than doing nothing 🤍
Supporting your preconception journey
If you’re looking for a simple place to start, our Preconception Bundle brings together targeted support for both you and your partner.
You can save 10% when purchased as a bundle, making it easier to stay consistent across those important early months.
