Preparing for Parenthood: A Holistic Preconception Health Checklist
If you're thinking about having a baby, you might be wondering whether there is anything you can do to prepare your body for pregnancy.
There is certainly no shortage of advice out there.
From supplements and superfoods to hormone testing, cycle tracking and lifestyle changes, it can sometimes feel like preparing for pregnancy means completely overhauling your life.
But I don't believe it needs to be that complicated.
As a Fertility Nutritional Therapist and Practitioner, I take a holistic approach to preconception health. Rather than focusing on one particular food, supplement or "fertility hack", I like to look at the bigger picture — your nutrition, lifestyle, menstrual cycle, physical health, emotional wellbeing and the foundations that support your body as you prepare for pregnancy.
Here are some of the areas I would encourage you to think about when preparing for parenthood.
1. Get your preconception supplements right
One of the first things I would look at is whether you're getting the key nutrients you need before pregnancy.
Folate is particularly important during the preconception period. The NHS recommends 400 micrograms of folic acid daily when trying to conceive, ideally starting around three months before pregnancy.
From a nutritional therapy perspective, I often prefer to look at methylfolate (5-MTHF) as part of a good-quality prenatal, depending on the individual and their nutritional needs.
Methylfolate is a biologically active form of folate, and it's one of the forms I may consider when choosing a prenatal supplement for a client.
Vitamin D is another nutrient worth considering, particularly here in the UK, alongside nutrients such as iron, B12, iodine and omega-3 depending on your diet and individual circumstances.
The important thing is not to simply buy every supplement marketed for fertility.
More isn't necessarily better.
Your nutritional needs are individual, and your diet, symptoms, health history and any known deficiencies can all help guide what may actually be useful for you.
If you've been prescribed a higher dose of folic acid by your GP or healthcare professional, follow their advice and speak to them before making any changes.
2. Nourish your body with a varied diet
When you're preparing for pregnancy, I want you to think about nourishment rather than restriction.
This isn't the time to be following an extremely restrictive diet because you've read that certain foods are "bad for fertility".
Instead, look at whether you're giving your body a good variety of nutrients through the foods you eat regularly.
Think about including:
Plenty of colourful vegetables and fruit
Protein with your meals
Wholegrains and fibre-rich carbohydrates
Eggs, fish, beans, lentils, nuts and seeds
Healthy fats such as olive oil, avocado, nuts and seeds
Oily fish where appropriate
A good variety of different foods throughout the week
I also encourage my clients to look at the basics.
Are you eating regularly?
Are you having enough protein?
Are you getting enough vegetables?
Are you relying heavily on processed foods because you're exhausted and busy?
Are you actually eating enough?
Sometimes supporting your fertility foundations isn't about adding another "fertility superfood". It's about making sure your body is consistently getting the energy and nutrients it needs.
3. Look at your lifestyle
Your fertility doesn't exist in isolation from the rest of your health.
This is why I like to look at the whole picture.
How are you sleeping?
How much are you moving your body?
Are you drinking alcohol regularly?
Do you smoke?
Are you taking medications or lots of different supplements?
How are your energy levels?
Are you constantly running on empty?
You don't need to have a perfect lifestyle. None of us do.
But if there are obvious areas that could be supported, preconception can be a really good time to start making some gentle changes.
And importantly, don't make changes to prescribed medication without discussing them with your GP or healthcare professional.
4. Move your body in a way that feels good
Exercise can be a wonderful part of preparing your body for pregnancy, but I don't want this to become another thing you feel you have to get "right".
Think about movement that makes you feel strong, energised and good in your body.
That might be walking, strength training, swimming, running, yoga, Pilates, dancing or simply getting outside and moving more regularly.
If you're already exercising a lot, it's also worth asking yourself whether your body is getting enough rest and nourishment to support that level of activity.
The aim isn't to train harder because you're trying to conceive.
It's about finding a healthy balance that supports your overall wellbeing.
5. Get to know your menstrual cycle
Understanding your menstrual cycle can be incredibly helpful when you're trying to conceive.
Rather than simply relying on an app telling you when you're "fertile", start getting curious about your own cycle.
When do you tend to ovulate?
How long are your cycles?
What changes do you notice throughout the month?
What does your cervical mucus look like?
Do you notice changes in your energy, mood or appetite?
Learning to understand your body's signs can help you feel more connected to your cycle and can also help you identify your fertile window.
And if your cycles are very irregular, absent or particularly painful, that's useful information too. It may be worth speaking to your GP or fertility professional rather than simply accepting it as normal.
6. Consider your health history
Preconception is also a good opportunity to take a step back and look at your health history.
Do you have any existing health conditions?
Have you previously had issues with your menstrual cycle?
Have you had a miscarriage or previous pregnancy?
Are you taking medication?
Have you had digestive issues, nutrient deficiencies or other symptoms you've never really got to the bottom of?
This doesn't mean you need to have every possible test under the sun before trying for a baby.
It simply means that your history is worth considering when thinking about your fertility and overall health.
Sometimes the most useful place to start is understanding what is already going on in your body rather than immediately adding more things to your routine.
7. Don't forget your emotional wellbeing
This is a big one.
Preparing for pregnancy can be exciting, but it can also bring up a lot of emotions.
There can be pressure to "do everything right", fear about whether it will happen, anxiety about age, previous experiences, comparison with friends and family, or simply the feeling that your body is now something you need to constantly monitor.
Your emotional wellbeing deserves attention too.
Think about what helps you feel grounded and supported.
Maybe it's meditation, journaling, yoga, time in nature, breathwork, therapy, talking to someone you trust or simply creating more space to rest.
You don't need to eliminate all stress from your life before getting pregnant. That's not realistic.
But finding ways to support your nervous system, create moments of calm and feel more connected to yourself can be a valuable part of your preconception journey.
8. Don't try to do everything at once
If there is one thing I would love you to take away from this blog, it's this:
You don't need to completely overhaul your life before you start trying for a baby.
Trying to conceive can very quickly become a project.
Suddenly you're tracking your cycle, taking six different supplements, changing your diet, exercising more, Googling symptoms, researching hormones and wondering whether you're doing enough.
And before you know it, trying to conceive has become another full-time job.
Instead, start with the foundations.
Ask yourself:
What does my body actually need right now?
What could I improve?
What am I already doing well?
And what would make this journey feel more supported rather than more stressful?
You don't need to be perfect.
You need to understand your own body and give it the support it needs.
Preparing for pregnancy is about more than ticking boxes
There is no perfect preconception checklist that applies to every woman.
Your fertility journey is individual, and the things that may be useful for you won't necessarily be the same as someone else's.
That's why I believe personalised support can be so valuable.
I'm Jess Kasriel, a Fertility Nutritional Therapist and Practitioner based in Finchley, North London, and I work with women who want to understand their fertility, nourish their bodies and feel more supported while trying to conceive.
My approach combines personalised nutrition and lifestyle guidance with fertility education, cycle awareness, emotional wellbeing and complementary healing approaches.
Because preparing for pregnancy shouldn't mean putting more pressure on yourself.
It should be about creating the strongest foundations you can, understanding your body and feeling supported along the way.
Supporting you on your fertility/pregnancy journey
If you're feeling overwhelmed by all the things you could be doing, my Fertility Clarity Session gives you 60 minutes of focused, personalised support to step back, look at your individual situation and work out what may be worth focusing on next.
Fertility Clarity Session — 60 minutes | £222
I also offer:
Fertility Reset £1,111 (payment plan available) — a 6-week personalised 1:1 programme to help you understand your body, uncover your fertility foundations and create a clear path forward.
Fertility Rebalance £2,250 (payment plan available)— a 3-month deeply personalised 1:1 programme for women who want ongoing support, accountability and deeper work throughout their fertility journey.
I’d love to hear from you if you’re ready to improve your fertility and confidence around getting pregnant!
Jess x
