Every path to parenthood is deeply personal, and no two journeys are the same. This eBook has been thoughtfully created to help you feel informed, empowered, and inspired—no matter where you are on your fertility journey.

Fertility can be complex, with many factors influencing your ability to conceive. The good news? Many of these factors are modifiable. Whether you’re trying to conceive naturally or with the support of assisted reproductive technologies (ART) like IVF, there is so much you can do to optimise your fertility and give yourself the best possible chance of success.

In any case, starting a family is a joint responsibility. The health and DNA quality within both the oocyte (egg) and sperm contribute to reproductive outcomes and research shows that the three to six months prior to conception is a powerful window of opportunity to enhance this quality through nutrition and lifestyle changes.

We also acknowledge that fertility challenges—whether due to female factor, male factor, or a combination—can be a significant source of emotional, financial, and relationship stress. Unfortunately, stress is also a contributing factor in fertility struggles. This is why this eBook is designed to cut through the noise and focus on strategies that are both practical and proven, to help you feel more confident and calm throughout the process.

This eBook, along with the accompanying meal plan, was created by Tabitha McIntosh, founder of Awaken Your Health. As an experienced Naturopath, Clinical Nutritionist, and Educator with a Masters in reproductive medicine, Tabitha brings a compassionate, evidence-based approach to preconception care. This guide is designed to be more than just information—it’s an invitation to take proactive, practical steps that support both your health and your future family.

“My true hope is that this guide lightens your load, restores your sense of agency, and helps you reconnect with the wonder of creating new life.”

— Tabitha McIntosh

Through the nutrition, lifestyle advice, and meal plans shared in this eBook, we aim to support both partners in making conscious, empowered choices that contribute to a healthy conception and pregnancy.

Inside, you’ll find over 80 pages of evidence-based guidance and tools, including:

•      Fertility Facts

•      Why Preconception Care Matters

•      Preconception Basics

•      Top Tips to Enhance Fertility for Both Partners

•      Her Preconception Goals

•      His Preconception Goals

•      Environmental Impacts on Fertility

•      Endocrine Disrupting Chemicals

•      The Role of Your Microbiome

•      Reproductive Carrier Screening

•      Alcohol, Smoking, and Drug Use

•      Miscarriage – Possible Causes & Support

•      Fertility-Enhancing Foods & Recipes

•      Phytochemical Checklist

•      Reference List for Further Reading

We hope this eBook helps you feel supported and hopeful as you take the next step forward.