Why the Preconception Period Matters More Than You Think

Are you and your partner starting to talk about growing your family? Maybe you're dreaming of becoming a parent and feeling excited, but also unsure of where to begin.

You're not alone, and you're not too early.

In fact, this moment, before trying to conceive, is the perfect time to start laying the foundation for a healthy pregnancy. At Protea Medical Center, preconception care is one of my greatest passions. Helping couples prepare for the family they’ve always dreamed of starts far earlier than many realize — and I'm here to walk you through it.

Why Start Six Months in Advance?

In an ideal world, I encourage couples to begin the preconception process about six months before they actively try to conceive. Here’s why:

• It takes three months for an egg to mature. The egg you ovulate today actually began developing 90 days ago. That means your current habits are shaping your future fertility — right now.

• It takes time to build healthy habits. On average, it takes about 30 days to adopt a new habit. Giving yourself a 6-month runway helps you gradually implement lasting changes without pressure.

Preconception Foundations for Women

Let’s begin with what this looks like for the person carrying the pregnancy.

1. Work With a Healthcare Provider Early

Testing your hormone and nutrient levels through simple bloodwork can reveal valuable insights. For example:

• Are your hormones cycling appropriately?

• Are you nutrient-deficient in areas that could impact fertility or a healthy pregnancy?

We often coordinate blood draws with specific phases of your menstrual cycle to get the most accurate picture of your hormonal health. If you're on birth control, this is a good time to discuss stopping it and letting your natural rhythm return.

2. Supplement Intentionally

I’m a big fan of supplements, when they’re personalized. But I don’t want you spending hundreds of dollars a month on products you don’t need. With proper lab work, we can design a supplement plan that is purposeful and effective for your body.

3. Prioritize Sleep

Sleep is foundational. Aim for:

• 7–9 hours each night

• Consistent bedtime and wake-up times — yes, even on weekends!

Sleep helps regulate hormones and supports your body in preparing for pregnancy.

4. Move Your Body

Movement is medicine. The key is to find something you enjoy. Whether it’s weightlifting, yoga, running, Pilates, or dance — consistency is what counts.

• Goal: At least 150 minutes of moderate activity per week

• Bonus: Movement supports mental and emotional health, too

5. Nourish Yourself

Fasting and fasted workouts are a no-go during this phase. Your body needs to know it has fuel to feel safe and ready for pregnancy.

Nutrition tips to focus on:

• Prioritize protein: Aim for 30g per meal (90g/day minimum — possibly more depending on your individual needs)

• Include more whole foods and reduce processed snacks

• Work with your provider to fine-tune your eating plan based on your labs, cycle, and goals

Your Partner’s Health Matters, Too

Here’s the truth: sperm health matters just as much as egg health. And yet, we often overlook it in conversations about fertility.

Why Test the Male Partner Early?

Men also need around 2.5–3 months to fully produce and mature sperm. So, just like egg health, sperm health is influenced by what your partner was doing weeks — or even months — ago.

At Protea, we assess male fertility with:

• Hormone + metabolic blood panels

• Semen analysis: This provides insight into sperm count, motility (movement), shape, and more.

From there, we build a personalized action plan — which may include supplements, prescription medications, or simple lifestyle changes.

Foundational Health for Men

Once we understand their labs, we guide male partners to also:

• Prioritize sleep

• Stay physically active

• Eat nourishing, protein-rich whole foods

• Limit alcohol and avoid recreational drugs

• Reduce exposure to environmental toxins

These factors have a significant impact on sperm quality — and ultimately on conception and the health of your future baby.

Start Sooner, Stress Less

Starting early allows room to adjust, learn, and grow together as a team. The sooner you begin supporting your health and fertility, the more empowered and prepared you’ll feel when it’s time to start trying.

We're Here to Help

Preconception planning can feel overwhelming, but you don’t have to navigate it alone. Whether you’re just beginning to think about starting a family or are ready to take the next step, we’re here to support you with expert care, thoughtful guidance, and a personalized plan.

Schedule a visit with us today — let’s build the healthiest beginning for your growing family.