Planning for pregnancy?

A step by step checklist for parents to be

Planning for pregnancy is a meaningful milestone. Preparing early can improve your chances of conceiving and help give your future baby the healthiest possible start. Most health organisations recommend beginning preparation around six to twelve months before trying to conceive.

The team at Lumi has supported many women through very different approaches to planning a pregnancy. This checklist brings together clinical recommendations and real-world insights to reflect just how unique and personal family planning can be.

Making changes around six months before trying to conceive is ideal. Egg maturation and sperm development take around three months, meaning positive lifestyle and health changes need time to have an effect.

Always speak with your healthcare team before making changes to your health, medication, or lifestyle.

If you’re reading this after seeing a positive pregnancy test, you haven’t missed your chance to support a healthy pregnancy. Many important steps can still be taken early in pregnancy — see our companion checklist:  Just found out you’re pregnant? A reassuring step-by-step checklist for where to start

1. Track your cycle and understand ovulation

Understanding your menstrual cycle is one of the most effective tools when planning for pregnancy. Your fertile window lasts only a few days each cycle, and collecting at least six months of cycle data can help you predict ovulation more accurately¹.

Common signs of ovulation include:

• clear, stretchy cervical mucus (similar to raw egg white)
• a rise in basal body temperature
• mild abdominal twinges
• increased libido

Period-tracking apps such as Clue offer conception-focused features that can help you interpret cycle patterns. Some features require a subscription, but many women find them helpful for understanding their fertile window.

Ovulation test kits can provide additional information when used alongside cycle tracking and physical signs of ovulation.

Aim for intercourse every two to three days throughout the cycle to reduce pressure and keep conception relaxed.

“When I was tracking my period, the ovulation window felt quite broad. Paying attention to physical signs and using ovulation tests helped narrow it down — I realised I ovulate around six days after the first day of my period.” — Lumi team member

If you need further assistance with ovulation tracking, you can get three months of Medicare subsidised ovulation tracking using blood testing through participating facilities. 

2. Complete your carrier screening

Lumi offers patient-initiated genetic carrier screening with medical and genetic counselling support included. Couples can order online, complete a simple cheek swab at home, and receive guidance from doctors and genetic counsellors. Medicare-funded screening is available for eligible couples.

Most people who carry a serious inherited genetic condition have no symptoms and no family history². Carrier screening helps couples understand their chance of passing on certain genetic conditions before trying for a baby.

Carrier screening results are most impactful before pregnancy, as early knowledge allows the widest range of reproductive options.

RANZCOG guidelines recommend offering information on carrier screening to all women planning a pregnancy or during the first trimester³.

Key statistics

• Up to 90% of people carry at least one genetic change linked to a serious inherited condition²
• 1 in 20 individuals is a carrier for cystic fibrosis, fragile X syndrome or spinal muscular atrophy²
• Population screening identifies many carriers who would not be detected through family history alone⁴

3. Understanding AMH and your egg count

Anti-Müllerian Hormone (AMH) is one of the most commonly used indicators of ovarian reserve. Eggs grow inside tiny sacs called follicles, and each follicle produces AMH. Measuring AMH through a blood test helps estimate how many follicles are active in the ovaries, providing an indication of egg supply⁵.

Over the past two decades, AMH has become a standard tool in fertility care worldwide⁶. While it offers useful insight into ovarian reserve, AMH does not predict natural pregnancy, egg quality, or whether you will or won’t conceive.

For many people, AMH testing becomes a starting point for understanding their reproductive timeline. Services such as When offer accessible AMH testing to support informed discussions with a GP or fertility specialist.

It’s important to remember that AMH is only one part of the fertility picture.

4. Nutrition to support conception

Good nutrition plays an important role when planning for pregnancy. Key nutrients such as folate, iodine, iron and vitamin D are essential, and both partners may wish to consider whether a pre-conception or prenatal multivitamin is appropriate.

Some brands, such as Elevit, offer pre-conception formulas designed for women, as well as formulations created to support male reproductive health.

Always speak with your healthcare professional before starting supplements to ensure they are suitable for you.

A Mediterranean-style diet rich in vegetables, leafy greens, legumes, fish, nuts and whole grains has been associated with fertility benefits⁷.

Emerging research suggests supplements such as CoQ10 may support egg health, though supplementation should always be discussed with a healthcare professional.

5. Support sperm health

Sperm takes around 90 days to mature, meaning lifestyle changes today can influence sperm quality several months from now.

Ways to support healthy sperm include:

• regular exercise
• reducing alcohol intake
• quitting smoking
• balanced nutrition
• supplements such as Menevit
• antioxidant intake
• maintaining a healthy weight

Emerging research suggests supplements such as CoQ10 may also play a role in sperm health, though supplementation should always be discussed with a healthcare professional.

6. Look after your mental health

Trying to conceive can be emotionally complex. In a recent Lumi and Elevit survey:

• 50% of women reported stress or mental health impacts
• 32% experienced hormone-related challenges
• 30% worried about physical health
• 30% worried about egg quality

Your emotional well-being is just as important as your physical health. If you feel overwhelmed or anxious, speak with your GP, psychologist or another mental health professional.

Needing support at this stage does not mean something is wrong — it reflects how emotionally demanding this process can be.

Support services are available, including the GenoCare, Pink Elephants Support Network and the  Gidget Foundation.

7. Complete your pre-pregnancy health checks

A pre-pregnancy GP appointment helps ensure your health is optimised before trying to conceive. Your doctor may assess:

• cervical screening (ensuring results are up to date)
• dental health
• STI screening
• blood tests and immunity (including iron levels, vitamin D, rubella and chickenpox immunity)
• medications (prescription, over-the-counter and complementary therapies)
• management of chronic conditions such as asthma, diabetes, thyroid conditions or high blood pressure
• vaccinations, including flu, COVID-19 and chickenpox for both parents and close family members, as well as whooping cough during pregnancy.

These checks provide a strong foundation for a safer, healthier pregnancy.

8. Keep moving with regular exercise

Regular physical activity before pregnancy can support cardiovascular health, strength and overall well-being.

Aim for around 30 minutes of moderate exercise on most days. Gentle options include walking, swimming or cycling.

If you’re starting a new routine or have health concerns, speak with your healthcare professional for personalised guidance.

9. Weight and pregnancy planning

Weight can influence both conception and pregnancy outcomes. Being underweight may increase the risk of pre-term birth, while being overweight or living with obesity can raise the risk of complications such as high blood pressure, pre-eclampsia, miscarriage and certain fetal concerns⁸.

Weight is personal and often complex. If you have questions, a women’s health dietitian can provide supportive, individualised guidance. Even small, sustainable changes can make a meaningful difference over time.

10. How to get pregnant — and how long it can take

Pregnancy can only occur if unprotected sex happens during a small window each cycle — the days leading up to ovulation and the day of ovulation itself. Outside this fertile window, conception is not possible⁹.

Even with regular cycles, ovulation timing can vary from month to month. Identifying fertile days through cycle tracking, physical signs of ovulation or ovulation testing can help maximise the chance of pregnancy, though timing alone does not guarantee immediate results.

For couples under 35 with no known fertility concerns, it is considered normal for conception to take up to 12 months⁹.

11. Seek support if you’re struggling to conceive

Every fertility journey looks different. If you’ve been trying for 12 months (or six months if you’re 35 or older), consider speaking with your GP¹⁰. They may organise initial tests or refer you to a fertility specialist.

Early support can provide clarity, reassurance and options.

Preparing for pregnancy is a gradual process. Whether you’re tracking your cycle, completing screening, adjusting your lifestyle or simply learning what’s recommended, every step contributes to feeling informed and supported.

At Lumi, we’re here to guide you with evidence-based information, accessible testing options and compassionate care as you prepare to grow your family.

References

1. Barbieri RL. The menstrual cycle and fertility monitoring. New England Journal of Medicine.
2. Archibald AD et al. Reproductive genetic carrier screening for cystic fibrosis, fragile X syndrome, and spinal muscular atrophy in Australia. Genetics in Medicine. 2018.
3. RANZCOG. Carrier Screening in Pre-pregnancy and Pregnancy.
4. McClaren BJ et al. A case for cystic fibrosis carrier testing in the general population. Medical Journal of Australia. 2011.
5. Broer SL et al. AMH as a marker of ovarian reserve. Human Reproduction Update. 2014.
6. Fleming R et al. What Is AMH and What Does It Measure? Reproduction. 2015.
7. Vujkovic M et al. Dietary patterns and fertility. Human Reproduction. 2010.
8. Institute of Medicine & National Research Council. Weight Gain During Pregnancy: Reexamining the Guidelines. 2009.
9. Clearblue Australia. How to get pregnant. https://au.clearblue.com/how-to-get-pregnant
10. RANZCOG. Pre pregnancy counselling (C Obs 3a) Clinical Guideline.