The Ultimate Prenatal Checklist: 6-12 Month Preconception Plan for Fertility

The period leading up to conception is crucial for fertility, significantly impacted by nutrition, lifestyle, and tailored supplementation. Given that egg maturation takes about 120 days and sperm development around 90 days, actions taken during these 3-4 months can greatly influence fertility outcomes. Ideally, a preparation period of 6-12 months is recommended, particularly when hormonal imbalances have been identified. This extended timeframe allows for small, manageable changes, ensuring a solid foundation without becoming overwhelmed.

Below you will find our comprehensive prenatal checklist. This may look a little different for everyone but is a generalised approach we would recommend:

(Feel free to pick a few points to focus on):

1. Allow a minimum of 3-6 months to prepare your body (this goes for your partner, if male as well). You are in it together!
2. Come off contraception. This may seem like a no brainer, but for some women, it can take 6-12 months for your menstrual cycle to regulate. Unfortunately this can be very normal. The pill can also deplete the body of B vitamins, selenium, magnesium, zinc, folate etc. If your menstrual cycle takes more than 3 months to return, please consider seeing a functional health practitioner.
3. Get you and your partner (if male) bloods assessed. Not just the basics, think more extensive. 
4. Start taking a high quality prenatal. You AND your partner (otherwise a B complex vitamin is also great). 
5. Look into genetic testing, Caitlin our founder had testing completed through Eugene but you can discuss whether or not this is the right step for you with your GP. There are some bulk billing options available.
6. Get a pelvic floor assessment by a pelvic health physiotherapist/osteopath.
7. Invest in a water filter. I recommend Village Pottery - I have this filter myself and it has a high filtration rate of heavy metals, micro-plastics and other chemicals. You can use the code TPC5 for a 10% discount. If looking for a place to start and something more affordable, Watersco have a jug for $99 and you can save further with CAITLIN7. 
8. Look into different models of care: Home birth with a public midwife, hospital birth with a private obstetrician, home birth with a private midwife, shared care between your hospital and GP, public hospital, midwifery group practice, public with midwife or obstetrician etc.
9. Learn your cycle. For some women, a 28 day cycle is normal, other women may have a 33 day cycle. The ovulation window of these 2 individuals will vary. Look into tracking your basal body temperature, pay attention to your cervical mucous, really start to get in tune with the different stages of your menstrual cycle and how you are feeling e.g menstruation, follicular phase, ovulation and the luteal phase. If you are doing BBT charting, a thermometer from the chemist with 2 decimal points is needed. Your temperature should be taken the same time each morning, before getting out of bed and is more accurate when sleep is uninterrupted. Measuring vaginally is more accurate, as opposed to orally but do what you are most comfortable with. If you are looking for a charting app, Kindara is great and is also free. Otherwise if you are forgetful or prefer a wearable device which measures your BBT and charts, Tempdrop is a great device. It is an investment, but I believe it is well worth it for pregnancy planning, as well as contraception.
10. Focus on food quality. Try to buy organic where possible, although prices can be crazy, we get it! Just do your best. You can also soak your produce in a baking powder and water solution. When buying meat, poultry, eggs, look for the words grass-fed, pasture-raised, organic. When choosing fish, look for wild sourced if possible.
11. Pay attention to what you put in and on your body. Do a household audit eg. moisturisers, sunscreen, shampoos, conditioner, additives, packaged foods, cleaning items, cookware etc. My Low-Tox Course will be able to assist you further with this area.
12. Ditch plastics: BPA, BPS, phthalates etc are known endocrine disruptors. Please do not microwave your food in plastic.
13. Ditch/minimise the alcohol at least 3 months before TTC (for both you and your partner).
14. Limit caffeine: The recommendation during pregnancy is 0-150mg. I would aim for a similar recommendation when TTC. With one cup of coffee you are looking at around 100-200mg of caffeine.
15. Go to the dentist: This may seem like a weird recommendation BUT your oral microbiome is extremely important when TTC as well as during pregnancy.
16. Check your stress. Are you someone who is stressed or gets overwhelmed easily? Find strategies that work for you to minimise your stress. Increased stress = increased cortisol = changes to your hormones = can affect your menstrual cycle. Interestingly, stress can also be passed onto the fetus.
17. Move your body. This may seem simple and self explanatory, but the fact is, this is extremely important. Exercise has a number of benefits including; blood sugar regulation, improved mood/mental health, optimal pregnancy weight= decreased obstetric complications, improved endurance (important for birthing and labour), improved energy and sleep, reduced backaches, constipation, bloating and swelling + so much more.
18. Chat to your partner about parenting roles and responsibilities. Educate yourself. This one is important as you want to ensure you are on the same page. Sleeping routines, feeding, medical choices, interacting, family and friends role, behaviours etc.