Preconception Prep 101: Your Roadmap toward a Healthy Pregnancy

Preconception Prep

101

Your Roadmap toward a Healthy Pregnancy

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Struggling with fertility and feeling confused about conception? Join the Pregnancy Prep Academy Today!

Discover what your body needs before conception.

Our program covers all bases From optimizing your body's readiness and selecting the right supplements, to essential hormone insights, we've got you covered

Learn about prenatal visits, alternative choices, gut health's impact, and the role of nutrition.

Say goodbye to nausea through smart eating, and gain insights from birthing experts.

Are you ready to grow your family but don't know where to start with prepping your body? You want a natural and healthy pregnancy but your doctor hasn't armed you with information to a successful and healthy pregnancy. And if they do, it's generic, outdated western information...

Hi, I'm Dr. Natalie Underberg and I'm a functional medicine provider, PCOS and fertility educator, and women health advocate. I'm a discruptor to the traditional fertility model.

I'm here to help you ditch the confusion. This roadmap will empower you to take control of your health so you can have a healthy pregnancy and a healthy little peanut!

In Good Health, Dr. Natalie Underberg

@thepcosdoc

Plus, discover the significance of pelvic floor health.

IT'S YOUR TURN!

YOU SHOULD FEEL CONFIDENT, NOT CONFUSED!

Congratulations on your decision to embark on the beautiful journey of motherhood!

As you prepare to conceive, you may have come across myths from society and conventional medicine:

Myths like:

You have to give birth in a hospital

You need medication to get pregnant

You need IVF to get pregnant

Hormones don’t matter

You are too old to get pregnant

Or you may only know generic advice for getting pregnant, such as cutting out alcohol and tobacco, taking folic acid, and incorporating prenatal vitamins. While these are indeed crucial steps, there's so much more you can do to optimize your chances of not only having a healthy pregnancy but also conceiving a thriving child.

Imagine your body as a garden, and just like you wouldn't plant a seed without first ensuring nutrient-rich soil, the same principle applies to conceiving a baby. Creating the best possible environment for your future egg, fetus, and child is essential for their well-being and your own.

In this roadmap, we will explore my top advice and tips to prepare your body for a healthy pregnancy, going beyond the conventional advice typically provided by doctors. By adopting holistic approaches and functional medicine principles, you can set the foundation for a successful conception and a joyful pregnancy. Remember, it all starts with you, the soon-to-be mama!

DID YOU KNOW?

The female egg is the largest human cell, while sperm are among the smallest.

EMBRACE NUTRIENTDENSE FOODS

When it comes to preparing for conception and maintaining a healthy pregnancy, the role of nutrition cannot be overstated. Every bite you take can significantly impact the development of your baby and your overall reproductive health. Let's explore some incredible foods that are not only delicious but also essential for supporting fertility, fetal development, and hormonal balance.

EAT MORE OF THESE!

LEAFY GREENS

Spinach, kale, Swiss chard, and other leafy greens offer a wealth of folate. This nutrient is not only crucial for fetal development but also contributes to healthy egg production, enhancing your fertility journey.

BERRIES

Blueberries, strawberries, raspberries, and blackberries are teeming with antioxidants. These compounds shield your reproductive cells from oxidative damage, preserving the quality of your eggs.

AVOCADO

Elevate your diet with avocados, a source of healthy fats that offer monounsaturated fats. These fats not only support hormone production but also aid in the absorption of fat-soluble vitamins, contributing to a nourishing environment for conception and pregnancy.

Struggling with fertility and feeling confused about conception? Join the Pregnancy Prep Academy Today!

Discover what your body needs before conception.

Our program covers all bases. From optimizing your body's readiness and selecting the right supplements, to essential hormone insights, we've got you covered.

Learn about prenatal visits, alternative choices, gut health's impact, and the role of nutrition.

Say goodbye to nausea through smart eating, and gain insights from birthing experts.

Plus, discover the significance of pelvic floor health.

JOIN US TODAY AND STEP CONFIDENTLY TOWARDS CONCEPTION & MOTHERHOOD!

FATTY FISH

Salmon, mackerel, and sardines are great examples of fatty fish that are rich in omega-3 fatty acids, which are essential for maintaining reproductive health and balancing hormones. By including them in your meals, you lay the foundation for a harmonious pregnancy journey.

NUTS AND SEEDS

Almonds, walnuts, flaxseeds, and chia seeds offer a nutrient-rich package. Packed with vitamin E, zinc, and omega-3 fatty acids, they contribute to healthier eggs and improved fertility.

LEGUMES

Embrace the goodness of lentils, chickpeas, and black beans. These legumes offer plant-based protein and fiber, promoting fertility and maintaining hormonal equilibrium for a successful conception journey.

CRUCIFEROUS VEGETABLES

Incorporate broccoli, cauliflower, and Brussels sprouts into your meals. These veggies contain compounds that assist in estrogen metabolism and hormonal balance, setting the stage for a conducive environment for pregnancy.

TURMERIC

Spice up your meals with turmeric, a powerful anti-inflammatory agent. Its properties contribute to reducing inflammation and fostering overall reproductive health, a crucial aspect of conception and pregnancy.

CITRUS FRUITS

Oranges, grapefruits, and lemons are fruits that are high in vitamin C, a nutrient that enhances immune function and boosts iron absorption, contributing to a healthy pregnancy.

EGGS

Eggs are a fantastic source of protein and choline. Choline is a key nutrient that plays a pivotal role in fetal brain development, setting the stage for your baby's cognitive growth.

"I GOT PREGNANT ON MY HONEYMOON!"

“I just wanted to say that I cannot thank you enough for everything you do. I began noticing changes from the very beginning of implementing everything you were teaching and the ultimate win was when I became pregnant after my obgyn had referred me to an IVF specialist just a few months prior because that was ‘ my only hope to get pregnant.’ I am now 8 months pregnant with a sweet baby boy. There are not enough thank you’s in the world for how appreciative I am for your course and 1:1 appointments!”

CHELSI P.

...

"I have absolutely no doubt that my body was finally able to get pregnant because of the care and knowledge Dr. Natalie poured into me and my care plan. I could not be more grateful. Thank you, Natalie!”

-CHRISTINE R. AND BABY BOY

GET YOUR BODY BABY-READY!

Discover What You Need Before Conception

Ditch the confusion and join now to step into motherhood confidently!

BALANCE YOUR HORMONES NATURALLY

Balanced hormones are the backbone of successful conception and a healthy pregnancy. They regulate key processes, from enabling ovulation to nurturing embryo development. By prioritizing a healthy lifestyle, you support hormonal balance, ensuring a smoother journey to parenthood and a vibrant pregnancy. Here are some tips you can start implementing today to get your hormone levels optimal for conception and pregnancy!

MANAGE STRESS

Chronic stress can disrupt hormonal balance. Incorporate stress-reducing practices such as meditation, deep breathing exercises, yoga, or spending time in nature.

GET YOUR BEAUTY REST

Aim for 7-9 hours of quality sleep each night. Adequate rest supports hormone regulation and overall well-being.

GET MOVING

Engage in moderate exercise regularly. Activities like walking, cycling, or dancing can promote hormonal balance and reduce stress. Plus it'll get your body in shape for labor which is a marathon itself!

AVOID HARMFUL CHEMICALS

Exposure to environmental toxins like BPA, phthalates, and parabens can interfere with hormonal balance. These chemicals, often found in plastics, personal care products, and household items, can mimic hormones in the body and disrupt the endocrine system. Minimizing your exposure to these harmful substances is crucial for maintaining balanced hormones, which in turn supports the optimal conditions needed for conception and a healthy pregnancy.

SHOP MY FAVORITE NON-TOXIC PRODUCTS Start today to ditch the toxins! Feel confident in the products you bring into the house

LIMIT CAFFEINE AND A

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PRACTICE MINDFULNES

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MANAGE WEIGHT AND

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SUGAR SUPPLEMENT BUNDLE

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SUPPORT GUT HEALTH

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I’m happy to say that because of the work I did with Dr. Natalie I was able to regulate my cycle, improve my acne and I got pregnant on my honeymoon! My daughter is 11 months old and I am still in total shock that I was able to conceive her so quickly.

-JENNA P.

OPTIMIZE YOUR GUT HEALTH FOR CONCEPTION

Optimizing gut health is essential for promoting optimal fertility. A healthy gut microbiome supports nutrient absorption, immune function, and hormonal balance, all of which contribute to reproductive health. Here's a list of ways to optimize gut health for fertility

EAT A DIVERSE AND BALANCED DIET

Consume a variety of fruits, vegetables, lean grass-fed proteins, and healthy fats to support a diverse gut microbiome. Incorporate fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso to introduce beneficial probiotics into your gut.

PROBIOTIC SUPPLEMENTS

Consider taking high-quality probiotic supplements containing various strains of beneficial bacteria to support gut health.

ADDRESS ANY UNDERLYING GUT INFECTIONS

Parasites, mold toxicity and bacteria overgrowths can great impact your gut health, interfering with digestion and absorption of nutrients, and can even interfere with optimal hormone balance.

AVOID ANTIBIOTICS UNLESS NECESSARY

Minimize unnecessary use of antibiotics, as they can disrupt the gut microbiome.

LIMIT PROCESSED FOODS & ARTIFICIAL INGREDIENTS

Reduce your intake of processed foods, which may contain additives that negatively affect gut health. Artificial sweeteners like aspartame and sucralose can negatively impact gut health. Opt for natural sweeteners in moderation.

PRIORITIZE FIBER INTAKE

Consuming sufficient dietary fiber supports a healthy gut by promoting regular bowel movements and providing nourishment for gut bacteria.

GET ADEQUATE SLEEP

Getting enough good sleep is SO underrated! You must prioritize quality sleep, as it plays a huge role in supporting gut health and hormonal balance.

REDUCE EXPOSURE TO ENVIRONMENTAL TOXINS

Minimize exposure to environmental toxins, such as pesticides and chemicals, which can disrupt the gut microbiome.

By nurturing your gut health through these practices, you can create a supportive environment for reproductive health and enhance your chances of conception.

MINIMIZE EXPOSURE TO ENVIRONMENTAL TOXINS

Be mindful of environmental toxins that can disrupt hormonal balance. Limit the use of plastics, choose organic produce to reduce pesticide exposure, and switch to natural household cleaning products. Creating a toxin-free environment supports your reproductive health and your future baby's well-being.

TOXIC INGREDIENTS TO AVOID

Parabens: Commonly used as preservatives in cosmetics and personal care products, parabens can disrupt hormonal balance and have been detected in human tissues.

Phthalates: Found in plastics, fragrances, and personal care products, phthalates are known endocrine disruptors that can interfere with hormone function.

BPA (Bisphenol A): Often found in plastic containers and can linings, BPA is a known endocrine disruptor that can leach into food and beverages.

Synthetic Fragrances: Synthetic fragrances in personal care products and air fresheners can contain phthalates and other harmful chemicals.

Triclosan: An antimicrobial agent used in some personal care products and household items, triclosan can disrupt hormones and contribute to antibiotic resistance.

Formaldehyde: Often used in some cosmetics and household products, formaldehyde is a known carcinogen and respiratory irritant.

Sodium Lauryl Sulfate (SLS) and Sodium Laureth Sulfate (SLES): Harsh detergents used in many personal care products, SLS, and SLES can irritate the skin and scalp.

Aluminum Compounds: Commonly found in antiperspirants, aluminum compounds can be absorbed through the skin and are linked to hormone disruption.

Pesticides: Exposure to pesticides in conventionally grown produce can disrupt hormonal balance and affect fertility.

Synthetic Dyes: Artificial colors in foods, cosmetics, and textiles may contain toxic substances and should be avoided.

WHAT TO LOOK FOR IN SAFE, NON-TOXIC PRODUCTS

Natural and Organic Ingredients: Choose products made with natural and organic ingredients to minimize exposure to harmful chemicals.

Fragrance-Free or Naturally Scented: Opt for fragrance-free products or those scented with natural essential oils instead of synthetic fragrances.

BPA-Free Containers: Look for products packaged in BPA-free containers, especially for food and beverages.

Non-Toxic Cleaning Products: Choose cleaning products with plant-based, biodegradable ingredients, free from harmful chemicals.

Phthalate-Free: Avoid products that contain phthalates, particularly in cosmetics and personal care items.

Paraben-Free: Check product labels for "paraben-free" claims to avoid these hormone-disrupting preservatives.

Sulfate-Free: Choose personal care products that are free from SLS and SLES to minimize skin and scalp irritation.

Non-Toxic Sunscreens: Opt for mineral-based sunscreens with zinc oxide or titanium dioxide instead of chemical sunscreens.

Organic Produce: When possible, choose organic produce to reduce pesticide exposure.

Eco-Friendly Certifications: Look for certifications like "USDA Organic," "EcoCert," or "Green Seal" on products to ensure they meet certain non-toxic and environmental standards.

Creating a toxin-free environment and using non-toxic products can significantly contribute to reproductive health and overall well-being. Being mindful of the ingredients in the products you use and choosing safer alternatives can protect both your health and the health of your future baby.

EXPLORE NATURAL SUPPLEMENTS

Optimizing fertility often involves considering natural supplements in addition to prenatal vitamins. These supplements can support reproductive health, hormonal balance, and overall fertility. However, it's crucial to prioritize safety and efficacy, which is why consulting with your healthcare provider before adding any supplements to your routine is essential.

OMEGA-3 FATTY ACIDS

Omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential fats that play a vital role in reproductive health. These fatty acids are found in oily fish like salmon, mackerel, and sardines, as well as in plant-based sources like flaxseeds and chia seeds.

Omega-3s support fertility by:

Reducing inflammation: Chronic inflammation can negatively impact reproductive function and hormonal balance. Omega-3s possess antiinflammatory properties, which may benefit fertility health.

Improving egg quality: Omega-3s may contribute to better egg quality by promoting healthy cell membranes and cellular function. Supporting hormone balance: Omega-3s help with the production and balance of hormones critical for fertility, including estrogen and progesterone.

EXPLORE NATURAL SUPPLEMENTS

COENZYME Q10 (COQ10)

CoQ10 is a powerful antioxidant present in the cells, where it plays a crucial role in energy production. As we age, CoQ10 levels may decline, affecting cell health and mitochondrial function. CoQ10 is known for its potential benefits in fertility by:

Enhancing egg quality: CoQ10's antioxidant properties can help protect eggs from oxidative damage, potentially improving egg quality. Supporting cellular health: Healthy cells are essential for successful conception and pregnancy, and CoQ10 supports overall cellular function.

CHOLINE

Choline is a vital nutrient needed for baby's development. It supports fetal brain development, enhances cognitive functions, and aids in the formation of neural connections. By including choline-rich foods in your diet, you create a nurturing environment that primes your body for successful conception and lays the foundation for your baby's healthy growth and development.

IRON CHELATE

Adequate iron levels boost oxygen transport within the body, supporting optimal reproductive function. By ensuring you have ample iron intake, you enhance your chances of a healthy pregnancy journey, as iron contributes to overall wellbeing and creates a fertile ground for the miracle of conception. Iron chelate is a potent iron supplement that is extremely well tolerated by the gastrointestinal system. Unlike most iron preparations, it will not result in constipation or gastric upset.

FOSTER A SUPPORTIVE COMMUNITY

Joining a supportive community of women on similar journeys can provide encouragement, advice, and emotional support. Connecting with others who understand your experiences can make your preconception journey more enjoyable!

Preparing your body for a healthy pregnancy goes beyond the generic advice commonly given. By embracing holistic approaches and functional medicine principles, you can create the best possible environment for your future baby to thrive. Nutrient-dense foods, hormonal balance, gut health, and mindfulness all play a vital role in enhancing fertility and ensuring a joyful conception journey.

Remember, every woman's journey is unique, and there's no one-size-fits-all approach to preconception preparation. By empowering yourself with knowledge and taking proactive steps, you are laying the foundation for a healthy pregnancy and a bright future with your little one. Embrace the journey, trust your body, and enjoy the process of becoming a soon-to-be mama!

ARE YOU READY TO OPTIMIZE YOUR HEALTH FOR A HEALTHY CONCEPTION & PREGNANCY?!

Join Pregnancy Prep Academy today! You'll walk away, conquering infertility by learning the role of gut health on your fertility, prenatal nutrition, and what’s going to be beneficial for you and your baby. Preparing your body with the appropriate lab investigation and supplements. When you do get pregnant, you'll learn what you need to do next. How to prevent and manage nausea in pregnancy. Preparing your body for birth and all the tools you need to feel prepared for a home or hospital birth. Essential oil protocols for pre- conception, pregnancy, and birth. You're about to feel empowered, mama, and I can't wait for you to join!

JOIN PREGNANCY PREP ACADEMY BY CLICKING THE BUTTON BELOW!

ABOUT DR. NATALIE UNDERBERG

I’m a Functional Medicine Practitioner who has a special focus on women’s health, hormones, PCOS and fertility.

I'm on a mission to help women find clarity and ease when embarking on their hormones and fertility journey. Prepping your mind and body for pregnancy can feel extremely overwhelming with the amount of contradicting information online, but I’m here to help you.

If you want to learn more, sign up for Pregnancy Prep Academy and follow me on Instagram for more health and wellness tips!