The 90-Day Plan: How to Prepare Your Body for Pregnancy

There is something special about those 90 days. It sounds manageable, yet still gives your body enough time to actually respond. Many people find comfort in having a concrete time frame where they can support their fertility – without stress, without overwhelm, just small, intentional steps.

The idea of a 90-day plan is not about perfection. It’s about giving your body the best possible conditions to mature eggs, balance hormones, and create a healthy environment for both eggs and the uterus. A kind of quiet magic of preparation.

Why 90 Days?

An egg has a maturation process of about three months. This means that the choices you make today affect the eggs that may potentially become a pregnancy in a few months. The same applies to a man’s sperm cells, which are formed and mature over 72–90 days.

That’s why three months is an ideal window to focus on nutrition, sleep, stress, and nutrients. Your body is working for you all the time, and when you support it gently, the next steps often feel more natural. Many people find it helpful to get to know their cycle better. Small signals in the body become clearer, especially when you learn to recognise your own rhythm – you can do that by tuning into your own cycle patterns.

Part 1: Strengthen Your Body’s Foundation

A good foundation starts in everyday life. Not with extreme diets or fasting, but with nourishment, stability, and care for the processes happening in your body — especially hormone regulation and the maturation of eggs and sperm cells.

Vitamin B6 contributes to the regulation of hormonal activity. This can be an important support when your hormones need to work smoothly together throughout the cycle. Antioxidant nutrients such as vitamin C, vitamin E, zinc, selenium, and riboflavin contribute to protecting cells from oxidative stress. This is particularly relevant for both eggs and sperm cells, which are sensitive to oxidative impact.

Zinc also contributes to normal fertility and reproduction, and selenium contributes to normal sperm formation. Folate contributes to tissue growth in pregnant women and is recommended even before conception, so the body is ready when the time comes.

Food as Gentle Support

Over a 90-day period, you can gradually bring more nourishment into your meals. Not as strict rules, but as a soft shift towards colourful ingredients. A fresh morning smoothie can be an easy way to get vegetables and fibre in from the start of the day.

The day can just as naturally end with a bowl filled with fruit and vegetables, which adds both variety and antioxidants. It’s often the small things that make a difference — and that is exactly the point of a 90-day plan.

Part 2: Use Your Cycle as a Navigation Point

The better you understand your cycle, the easier it becomes to feel where you are in it. Ovulation, energy, libido, and mood can all shift — and all of that is normal. This is where many people start to notice a new sense of calm, because they have a clearer rhythm to navigate by.

Your experience of your cycle can be supplemented with technical tools, if you like. This might be a digital method that makes it easy to track hormonal changes or temperature shifts.

Many also find that it makes sense to lean on knowledge about how egg quality changes over time. Not to create worry, but to build understanding of the body’s biology — and you get that when you look more closely at egg maturation and development.

Part 3: Create Hormonal Balance in Everyday Life

A lot happens in the body over three months. Hormonal balance is sensitive to many factors: sleep, stress, movement, food, mental breaks. And that is completely natural.

Sleep as a Regulator

Sleep directly affects the hormonal system. Irregular sleep can make the cycle less stable and can influence your daily energy levels. Many people notice a clear difference when they begin to prioritise calm evenings, fewer screens, and going to bed a bit earlier.

Stress – the Quiet Imbalance

Stress is one of the factors that can nudge your hormones off balance. Not the short bursts of stress we all experience, but the prolonged tension that settles in the body. This is often where small adjustments make a big difference. Some people find calm through movement, others through yoga — you might feel inspired to work with gentle yoga poses that are designed for exactly this phase.

Part 4: Intimacy as Part of the Fertility Journey

The wish for a baby can sometimes change the dynamic in a relationship. Sex becomes something you “have to fit in” instead of something you truly feel like. Many people find everyday life easier when they help each other back to closeness, pleasure, and calm.

Some couples find support in focusing on connection rather than timing. It can be liberating to explore the emotional side of intimacy, especially when the wish for a baby takes up a lot of space. Within a 90-day plan, this can be one of the most meaningful elements.

Part 5: Learn to Read Your Body’s Signals

There is something beautiful about discovering your own rhythm. Many women describe it as “coming home” to their body when they begin to notice small signs: changes in cervical mucus, temperature, mood, or energy. Not to control everything, but to get a sense of where the body is heading.

It can also help to understand how the body reacts just before and just after ovulation. Quite a few people notice clearer signals when they begin to work with the timing of fertility — and that knowledge can be a gentle compass throughout the 90 days.

Part 6: Pregnancy Tests — When and How?

As you approach the end of the 90-day window, it can be hard to resist testing early. But timing matters. The body needs time to produce hCG, and tests taken too early often give confusing results.

It can feel reassuring to know the small steps in a pregnancy test routine, so you get a clear and reliable answer when you feel the time is right.

Part 7: The Little Things That Keep You Motivated

A 90-day plan is not a cure. It’s a process where you gradually build habits that support your body. Allow rest. Make space for nourishment. Give your hormones the calm they need to work steadily.

Some people draw strength from reminding themselves of everything that is going well. Feeling the joy of a colourful lunch. Making a smoothie that your body actually feels good about. Allowing yourself to think: “I’m doing something good for myself.”

Part 8: Should You Start Today?

It can be tempting to wait until you feel “ready”. But that sense of readiness often comes only after you’ve started. Small actions make it easier to feel your body, follow your cycle, and support your fertility from within.

And you’re allowed to be unsure. You’re allowed to ask questions. You’re allowed to feel impatient or tired of the whole project sometimes. That doesn’t make you any less strong or less ready to become a mother — it makes you human.

The Essence of the 90-Day Plan

• Eggs and sperm cells mature over roughly 90 days — this gives you a real window of influence.
• Nourishment, sleep, stress reduction, and hormonal balance help your body in its natural process.
• Knowing your own cycle makes it easier to act in line with your body’s rhythm.
• Antioxidants protect cells from oxidative stress, and folate, zinc, selenium, and vitamin B6 have well-documented functions in fertility preparation.
• Intimacy and emotional safety can support the entire process — both physically and mentally.

And the most important thing? You don’t have to do everything perfectly. You just have to begin — and your body will meet you along the way.

Are you ready to take the next step toward a healthier lifestyle and better hormonal balance? At La Roar Life Science, we understand that your wellbeing is a journey through the different phases of life. Our FertilityCare® with zinc, which contributes to normal fertility, and folate, which contributes to tissue growth in pregnant women, FertilityMan® with selenium, which contributes to normal sperm formation, and zinc, which contributes to normal fertility and reproduction, PregnancyCare® with folate, which contributes to tissue growth in pregnant women, MaternityCare® with fenugreek, which contributes to the post-birth healing process and increases milk production, as well as HormonalCare® with vitamin B6, which contributes to the regulation of hormonal activity. See all our products and begin your journey toward a healthier and more harmonious lifestyle today.

Our team is ready to help you with personalised guidance on diet, lifestyle, and fertility preparation.
Book a personal and free 15-minute 1:1 consultation here: Link, where we focus on your individual needs and questions.