The Ultimate Pregnancy Preparation Checklist - Part 1: Body

Apr 26

5 min read

Back when I first tried to conceive, pregnancy prep wasn’t even a thing. We just "tried" and hoped for the best. Looking back? That’s bonkers.

We plan weddings a year in advance—but creating a human? It’s an afterthought.

Only after my miscarriage did I start learning about fertility. And even then, I’d barely scratched the surface.

Sometimes I wonder - if I actually prepared properly, would my pregnancy look different? Would I NOT have miscarriage? Would I still end up completely broken after giving birth..?

And just to be clear - no, I wouldn’t change a thing, because then I wouldn’t be here today, writing this post for you... not to mention my amazing son.

But if I had another shot at pregnancy—I’d take time to prepare. Truly prepare.

This post is NOT here to shame any mama who didn’t “prep” before pregnancy (hello, I was that mama too). It’s about empowerment.

It’s here to inform, inspire, and empower future badass mamas to pause, prep, and actually enjoy this magical time—without drowning in stress, feeling like sh*t, propaganda-fueled fear, or going straight into postpartum depression because of depletion.

If you’re already a mama, you did your best.

And if you're planning—this is your permission to do it your way, to give yourself (and your baby) the best start.

read on to discover the ultimate pregnancy preparation checklist!

Why Pregnancy Preparation Matters

Problem	Impact
Toxins and pollutants	Increased miscarriage risk, poor egg/sperm quality
Mineral depletion	Hormone imbalance, low fertility
Poor oral health	Higher risk of preterm birth, low birth weight
Sleep disruption	Hormonal dysregulation, poor conception outcomes

Fact: Fertility is a reflection of your overall health. Your baby's health starts before conception.

So the whole preparation before conception is aimed at boosting egg + sperm quality, increasing nutrient reserves, and reducing postpartum risks.

Because your baby’s health starts waaaay before conception.

And yes, you read correctly—SPERM QUALITY counts too.

Nobody talks about the fact that it takes 2 to tango, yet somehow pregnancy preparation is always focused on women's health?!

It's high time we shift this narrative because sperm quality has HUGE impact on baby's long-term health, development, chances of sicknesses (e.g. Sudden Infant Death Syndrome is linked to poor sperm quality); if sperm is poor, you won't get pregnant as easily and chances of miscarriage are higher.

Do I need to say more?

I THINK YET ANOTHER REASON TO PREPARE IS SIMPLY BECAUSE OF THE WORLD WE LIVE IN NOWADAYS

We face a fertility crisis. Women today are as fertile at 25 as our grandmothers were at 35.

Sperm counts have dropped 50% since the 70s.

We’re not okay—and still, not many talk about it.

SO... WHAT WOULD I DO? Or rather - WHAT WOULD WE DO?

9 Steps to Prepare Your Body for Pregnancy

1. Full-Body Detox for Fertility

Start at least 3 months before trying to conceive. (For women, it takes 90 days to improve egg quality; spermatogenesis takes around 64 days.)

Ideally? I'd prep 6–9 months in advance.

Clean up diet, water, home, skincare, and environment (low-tox living).
Deep detox: heavy metals, pesticides, microplastics.
Focus on gut healing, liver support, and mineral replenishment.
Use binders to support toxin removal.

Upcoming: Full Detox Guide inside my course!

2. Build Strength Before Baby

This is my #1 regret.

Prioritize strength training (core, legs, lower back).
Muscle mass = easier pregnancy, birth, and postpartum recovery.

3. Nourish Deeply for Fertility

Liver, sardines, broths, bone marrow, good salt, pasture-raised eggs, berries, butter, EVOO, quality meats (lamb / beef), spirulina... basically everything what I promote eating here.

Fill your body with nutrients your baby will need. Another good reason to do it is because you really don’t know how your first trimester or pregnancy will be. Maybe like me, you won’t be able to stomach ANYTHING nutritious - then these reserves you built beforehand, come in even more handy.

For Her: Focus on: fat-soluble vitamins, Folate (methylfolate only!!!), DHA, Iron, Zinc, Choline, Vitamin A, B12, CoQ10, Iodine, Magnesium, vit D, antioxidants. These build healthy eggs, womb, placenta—and postpartum strength.

For Him: Focus on: NAC, CoQ10, Zinc, Folate (methylfolate), vit C, vid D, E, B-vitamins, copper, selenium. These increase sperm motility and production.

4. Supercharge Mitochondrial Health

Enhance egg quality by improving mitochondrial function and reducing oxidative stress. Women's egg cells have more mitochondria than any other cell, making mitochondrial health crucial for egg quality.

Focus on ingredients like - CoQ10, PQQ, NAC, ALA, polyphenol-rich foods, magnesium, shilajit.

There are many other ways to support your mitochondria e.g. detoxing, red light therapy, strength exercising, sleep optimization, stabilizing blood sugar levels.

5. Optimize Sleep + Light Hygiene

Block blue light at night.
Get morning sun exposure.
Minimize EMFs to protect hormonal rhythms.

6. Heal Your Oral Health

This one blew my mind—oral health massively impacts fertility and pregnancy outcomes.

Chronic gum inflammation can delay getting pregnant.
Cavities, gum disease = lower sperm motility + poor embryo implantation.
Mouth inflammation is linked to premature labor, low birth weight, and preeclampsia.
Your oral microbiome affects your baby's future dental health, too.
If I were prepping again, I’d prioritize seeing a biological dentist and healing my gums before trying to conceive.

Healthy mouth = healthier mama (and papa), healthier baby.

7. Ditch Alcohol Preconception

I think this goes without saying for pregnancy, but it’s also massively important during conception and pre-conception.

I think enough has been said about alcohol and how bad it is -

I’d just add that alcohol damages leydig cells (testosterone-producing cells) and that’s really bad news for.. well, pretty much everything, because...

Testosterone is critical for spermatogenesis (aka the making of healthy sperm).
Low testosterone = poor sperm count, poor sperm motility, and poor sperm quality.
Low testosterone also = higher risk of miscarriage (because weak sperm = weak embryo foundation).
Plus, healthy testosterone levels = better libido, better erections, and a stronger emotional presence for the woman during the conception journey (which matters more than anyone admits).

Translation: Higher testosterone = more sperm, stronger sperm, better odds of conception, healthier baby, better relationship energy too.

Hence comes number 8, which you can show to your partner...

8. Boost Testosterone for Male Fertility

Lift heavy weights ((though I saw a study somewhere that chopping wood in the forest has been shown to boost testosterone the most - you know where to send your man, ladies)
Get morning sunlight + vitamin D
Up your cholesterol which is a raw material for testosterone (and also female hormones): butter, eggs, red meat, EVVO
Sleep 7-9 hrs (Even one week of bad sleep can lower testosterone by up to 15%)
Eliminate plastics - so important!
Minimize EMFs on Testicles
- No phones in pockets.
- No laptop on lap.
- Protect your crown jewels.
No saunas, hot tubs - better invest in cold exposure

Most importantly: JUST DO IT MAN, invest in your health - even for these 2-3 months.

She’s carrying the baby for 9!

9. Support Progesterone Naturally

Since we’re talking hormones, I’d be remiss not to mention progesterone aka the pregnancy hormone.

It thickens your uterine lining, calms inflammation, and helps your baby implant + grow safely.

We’ve covered a lot of point beforehand, but just to re-iterate, most important for progesterone is:

Blood sugar balance
Eating cholesterol-rich foods
Managing stress (lower cortisol = higher progesterone → we’ll cover that in next post)
Upping Vitamin C, zinc, iodine and selenium
Supporting thyroid health (the unsung hero of fertility)

Healthy progesterone = better chances to conceive, carry, and thrive.