Preparing for pregnancy is the beginning of one of the most exciting and meaningful journeys a couple can take. It’s about more than just timing—it’s about creating the healthiest, most vibrant environment possible for new life to grow. Whether you’re just starting to dream about a family or have been trying for a while, taking a holistic approach gives the best foundation for conception and a healthy pregnancy.
Strategies for Women
Certain specific strategies for women help set the stage for conception.
Balance Blood Sugar
Blood sugar fluctuations can interfere with ovulation and hormone regulation. Chronic insulin resistance is linked with conditions like PCOS, a common cause of infertility. Stabilizing blood sugar helps create a more hormonally balanced environment for conception.
To keep blood sugar stable:
- Eat regular meals every 3–4 hours to prevent energy crashes.
- Include protein, healthy fats, and fiber at every meal to slow digestion and promote balanced blood sugar.
- Limit refined sugars and processed foods that spike insulin levels.
- Add cinnamon or a splash of apple cider vinegar to meals, both of which can help improve insulin sensitivity naturally.
Support Thyroid Health
The thyroid plays a crucial role in regulating menstrual cycles, ovulation, and sustaining pregnancy. Even mild thyroid imbalances can increase the risk of infertility or miscarriage.
Steps to support thyroid health:
- Get comprehensive thyroid testing including TSH, free T3, free T4, and thyroid antibodies — not just a basic TSH test.
- Incorporate thyroid-supportive nutrients such as iodine (found in seaweed and iodized salt), selenium (just a few Brazil nuts per day), and zinc (pumpkin seeds, oysters, beef).
- Minimize exposure to endocrine-disrupting chemicals like BPA (found in plastics) and phthalates (found in some personal care products), as they can interfere with thyroid hormone production.
Avoid Tampons
Most conventional tampons are made with cotton treated with pesticides and bleach, both of which can disrupt the delicate vaginal microbiome and potentially affect reproductive health. They also introduce a foreign object into the body, which could subtly contribute to inflammation over time. Consider healthier alternatives:
- Organic cotton pads that are free from pesticides and chemicals.
- Period underwear made from breathable, non-toxic materials.
- Medical-grade silicone menstrual cups, which offer a lower-toxin, reusable option.
Prioritize Key Nutrients
Nutrient sufficiency is essential for egg quality, hormonal balance, and preparing the body to support a developing pregnancy. These include:
- Choline — Vital for fetal brain and nervous system development. The best food sources of choline are egg yolks, liver, salmon, chicken, quinoa, and broccoli.
- CoQ10 — Enhances mitochondrial function and may improve egg quality, especially important for women over 35. The best food sources of CoQ10 are organ meats, sardines, spinach, cauliflower, and broccoli.
Strategies For Men
We tend to focus on women when talking about fertility, but men are half of the equation! There are specific strategies for maximizing sperm count and quality.
Protect Sperm Quality
Unlike eggs, sperm are continuously produced — and they are vulnerable to damage from heat, oxidative stress, and environmental toxins. Healthy sperm is essential for successful conception.
Protect sperm quality by:
- Avoiding placing laptops directly on the lap; use an EMF blocking mat if necessary.
- Keeping cell phones out of front pockets to limit electromagnetic radiation exposure near the reproductive organs.
- Choosing loose, breathable underwear like boxers instead of tight briefs, to maintain cooler scrotal temperatures.
- Avoiding hot tubs, saunas, and long-distance bicycle rides, all of which can temporarily impair sperm production by raising testicular temperatures.
Eat for Fertility
Zinc is crucial for testosterone and sperm health. The best sources of zinc are oysters, pumpkin seeds, chickpeas, lentils, beef, cashews and eggs.
Other supportive nutrients include selenium (Brazil nuts), Vitamin C (kiwi, bell peppers) and Omega-3 fats (salmon, flaxseed).
Good Habits for Both Partners
There are several fertility strategies that are important for both women and men.
Keep Technology Away from Reproductive Organs
Electromagnetic frequencies (EMFs) emitted from phones, laptops, and tablets may impact fertility in subtle but important ways.
Protect yourselves by:
- Keeping phones off your body — carry them in bags or use airplane mode when possible.
- Using speakerphone or wired headphones rather than Bluetooth earbuds.
- Turning Wi-Fi off at night to reduce overall EMF exposure while you sleep.
Reduce Environmental Toxins
Everyday exposure to toxins in food, air, water, and products can add up and negatively affect fertility over time. Reducing the toxic burden supports both egg and sperm health.
Simple ways to detox your environment:
- Use the EWG Skin Deep database and the Yuka app to check for chemicals in personal care and cleaning products.
- Choose organic foods when possible, especially for high-pesticide crops (the “Dirty Dozen” list).
- Switch to natural, non-toxic cleaners and use glass or stainless steel instead of plastic for food storage.
Prioritize Sleep
Sleep is foundational for hormonal balance, stress regulation, and fertility. Without enough restorative sleep, hormone production, detoxification, and cellular repair suffer.
Aim for:
- 7–9 hours of quality sleep each night.
- Creating a cool, dark, screen-free bedroom — use blackout curtains, cool the room to around 65°F, and avoid screens for at least an hour before bed.
Manage Stress
Chronic stress elevates cortisol and disrupts the delicate hormonal symphony needed for conception. Managing stress isn’t optional — it’s essential for reproductive health.
Effective stress reduction practices include:
- Deep breathing exercises, like the 4-7-8 technique
- Gentle yoga or tai chi to move your body and calm your nervous system
- Daily time in nature, even a 10-minute walk outdoors
- Mindfulness meditation or guided relaxation apps
- Gratitude journaling or writing out daily positive reflections
- Moderate exercise, but not overtraining, which can add stress to the body
Support Gut Health
The gut is intricately connected to hormones, immunity, and inflammation. An imbalanced gut can impair nutrient absorption and contribute to hormone dysfunction.
- Eating fermented foods like sauerkraut, kimchi, yogurt, kefir, and miso.
- Prioritizing fiber from a variety of fruits, vegetables, legumes, nuts, and seeds.
- Limiting sugar and highly processed foods, which feed harmful gut bacteria.
- Considering probiotics or targeted gut healing therapies if there are signs of imbalance such as bloating, irregular bowel movements, or skin issues.
Eat a Whole Foods, Nutrient-Dense Diet
When preparing for conception, nutrition is one of the most powerful tools you have. Food provides the building blocks and catalysts for the creation of hormones, healthy eggs and sperm, and the proper functioning of the reproductive system.
A nutrient-dense fertility diet (see our full fertility diet article here) supports the body at the cellular level, promoting healthy ovulation, sperm development, and even early embryo growth.
Our recommended book on food for conception and pregnancy is Real Food for Pregnancy by Lily Nichols.
Let Us Support Your Fertility Journey
At Radiance Functional Medicine, we recognize that preparing for pregnancy is not just about timing—it’s about building the healthiest foundation possible for yourself and your future baby.
We offer:
- Functional hormone and nutrient testing for both men and women
- Personalized nutrition consultations to optimize fertility
- A guided cleanse program to gently clear toxins and rebalance the body
Ready to take the next step?
At Radiance Functional Medicine, we believe that food and lifestyle are medicine. We hope that you will allow us to help you on your fertility journey. Schedule an appointment to get started. Whether you are looking for a Nutritionist or Functional Medicine Doctor in Denver or your local area, we see patients in person and virtually. Call our office at 303.333.1668 to schedule your Initial Nutrition Consultation.
