How I’d Approach Getting Pregnant Today
Every day, I speak with people who are trying to get pregnant or wish they had approached their fertility journey differently. My own history is no different, and I wish I’d started with a different approach. This is exactly what I would do if I were trying to conceive right now.
1. Understand Your Foundation of Health
Your fertility is your vital sign. What does that mean? It starts with knowing your cycle.
Track your cycle: Six months before trying to conceive, start tracking using basal body temperature (BBT), ovulation predictor kits (OPKs), or cervical mucus. Know your follicular and luteal phase lengths.
Regularity matters: Your cycle should be predictable, and your luteal phase should be at least 11 days. If it’s irregular or off, seek evaluation early.
2. Get Baseline Testing
Early testing can save time and reduce frustration later:
For you: Ask for AMH (ovarian reserve), TSH (thyroid), vitamin D, and consider hemoglobin A1c or fasting insulin.
For your partner: A semen analysis is critical. Sperm production takes 3–6 months, so testing early avoids surprises down the road.
Traditionally, testing is recommended only after trying for 6–12 months, but advocating for yourself and getting ahead of the curve can make a difference.
3. Control What You Can
Lifestyle factors have a huge impact on egg and sperm quality, primarily through inflammation and insulin resistance.
Sleep: Aim for 7–9 hours per night with a consistent schedule.
Nutrition: Limit ultra-processed foods and added sugars; focus on fiber, whole foods, healthy fats, and a gut-friendly diet.
Exercise: Build and use skeletal muscle to improve insulin sensitivity and reduce inflammation.
Stress management: Prioritize 20 minutes a day for meditation, yoga, journaling, or mindfulness. Find what works for you.
Limit exposures: Avoid alcohol, cigarettes, marijuana, and endocrine-disrupting chemicals in your home.
Supplements: Take a prenatal vitamin with at least 400 mcg folic acid, vitamin D, omega-3s, and CoQ10.
4. Know Your Fertile Window
Your most fertile days are the five days before ovulation and the day of ovulation:
OPKs: Helps time intercourse proactively.
Cervical mucus monitoring: Target the days you observe type 4 cervical mucus.
BBT: Confirms ovulation, especially in regular cycles.
Set expectations for intercourse around your fertile window, and keep an open dialogue with your partner.
5. Set Boundaries and Protect Your Mental Health
Trying to conceive can be stressful. Consider these steps early:
Support system: Let close friends and family know what you’re going through so they can support you.
Social media and external stressors: Set boundaries to protect your mental health.
Seek help sooner: If cycles are irregular, luteal phases are short, or pregnancy doesn’t happen after six months (or two pregnancy losses occur), consult a fertility specialist earlier than traditional guidelines suggest.
Infertility is unpredictable, but controlling what you can—from lifestyle to self-advocacy—can make the journey more manageable.
Final Thoughts
Trying to get pregnant can feel overwhelming, but it doesn’t have to be. Start with the basics:
Track your cycle
Understand your body and labs
Optimize your lifestyle
Build a support system
Know when to get help
This approach empowers you to take charge of your fertility journey with confidence, clarity, and compassion for yourself.
