What you do in the 3–4 months before trying to conceive matters more than most people realize.
Egg maturation takes 90 days. Sperm regeneration takes 75. This guide gives you the evidence-informed nutrition, supplement, and lifestyle foundation to make that window count.
What's inside:
- Key nutrients
- The preconception plate — food-first framework
- Ovulation tracking — methods explained in depth
- Lab markers to request
- Lifestyle foundations: sleep, stress, movement, toxins
- Male fertility — key nutrients + what to avoid
- Preconception checklist
This is for you if:
- You're planning to start trying in the next 3–6 months and want to prepare properly
- You've been trying for a while and want to optimize your nutrition and lifestyle
- You want to understand what labs to ask for and what the results actually mean
- You're overwhelmed by conflicting information and need a clear, evidence-based starting point