90-Day Prep Checklist
A practical, ungated 90-day preconception prep checklist for UK adults who are thinking ahead about fertility-supporting habits. Built by Yan (science) & Jade (ops) at Vitality Revival — honest, not medical advice.
Download PDF checklist (ungated — no email required)
Days 1–30 — Foundations
- □ Book a GP / sexual health check if you have unanswered questions about conception timing
- □ Start a simple food pattern: more plants, oily fish if you eat it, fewer ultra-processed snacks
- □ Stop smoking / vaping nicotine if you can; cut back binge drinking
- □ Note sleep: aim for a consistent bedtime most nights
- □ If relevant, review prescription meds with a clinician before changing anything
- □ Decide whether a quality UK fertility multivitamin/mineral formula fits your plan
Days 31–60 — Consistency
- □ Keep movement regular (walking + strength) without extreme under-fuelling
- □ Reduce known hormone disruptor habits where easy (e.g. heating food in plastic)
- □ Track cycles or partner health markers only if it reduces stress — not as a daily obsession
- □ Stock 60–90 days of any supplements you have already chosen, so you do not run out
- □ Talk openly with your partner about timing and expectations
Days 61–90 — Review
- □ Review what stuck vs what felt unsustainable
- □ Re-check vitamin D status conversation with GP if you rarely get sun / are higher risk
- □ If trying to conceive for 12 months (or 6 months if 35+), discuss next clinical steps with NHS guidance in mind
- □ Keep supplements as support — not a promise of pregnancy
FAQ
Is this checklist medical advice?
No. It is a lifestyle planning sheet. Follow NHS / NICE guidance and your clinician for diagnosis or treatment.
Do I need supplements to prepare?
Not always. A varied diet comes first. Formulas can help cover nutrients that are hard to hit consistently — especially when both partners want a simple daily habit.
Vitality Revival Limited — UK food supplements. Not a substitute for a varied diet or professional care.
