The 5 Things You Need to Do Every Day to Support Your Fertility - Use the F.E.R.T.I.L.E. Plan + Cycle Syncing to Get Pregnant Naturally

Dr. Alyssa Brooks McPeak
Dec 23, 2025
4 min read

By: Dr. Alyssa McPeak, DC, CFMP

When you’re trying to get pregnant, it can feel like you’re piecing together advice from every direction—eat this, avoid that, try this supplement, cut out this food, track your ovulation, stop tracking your ovulation, relax, don’t relax…

It’s exhausting.

And confusing.

And frustrating—especially when all you want is answers.

That’s exactly why I created the FERTILE Plan and the Cycle Syncing Course inside Find Your Fertility.

Because you shouldn’t have to guess your way through getting pregnant.

Today I’m sharing the 5 things you need to do every single day to support your fertility—simple, foundational habits that align with the pillars of the FERTILE Plan and help your hormones do what they were designed to do: help you ovulate, conceive, and maintain a healthy pregnancy.

⭐ 1. Eat for Your Hormones (F = Food)

Your hormones are built from the foods you eat—especially protein, healthy fats, and nutrient-dense vegetables. But it’s not just what you eat…

It’s when you eat it.

This is why Cycle Syncing is so powerful for fertility. When you eat in alignment with your cycle—supporting estrogen during the follicular phase, nourishing ovulation, and supporting progesterone in the luteal phase—you’re giving your hormones the exact raw materials they need at the exact right time.

Daily Fertility Habit:

✔️ Eat balanced meals with protein, healthy fats, and fiber from vegetables

✔️ Follow Cycle Syncing food timing for each phase you are in

✔️ Use my Cycle Syncing course to know EXACTLY what to eat and WHEN

This stabilizes blood sugar, supports ovulation, and creates ideal fertility conditions.

⭐ 2. Reduce Your Toxic Load (E = Endocrine Disruptors)

Every day, your body is exposed to chemicals that interfere with your hormones—fragrance, plastics, laundry detergent, skincare, cleaning products, receipts, cookware. And your fertility feels it.

These chemicals can:

Disrupt estrogen
Interfere with progesterone
Impact thyroid function
Reduce egg quality
Delay or prevent ovulation

Your goal isn’t perfection—it’s reducing daily exposure enough for your hormones to thrive.

Daily Fertility Habit:

✔️ Ditch fragrance (laundry detergent, candles, lotions, air fresheners)

✔️ Use fertility-friendly personal and home care products

✔️ Drink from glass or stainless steel, not plastic

✔️ Avoid nonstick, toxic cookware

These small daily choices reduce hormone disruption dramatically.

⭐ 3. Prioritize Sleep (R = Rest & Recovery)

Chronic stress steals from progesterone. Poor sleep throws off your hormonal rhythm. A dysregulated nervous system signals your body that it’s not a safe time to conceive.

Rest + recovery aren't luxuries—they are biological requirements for fertility.

Daily Fertility Habit:

✔️ Create a bedtime routine and go to bed at the same time each night

✔️ Get morning sunlight and build a calming morning routine

✔️ Do 5–10 minutes of nervous system regulation (breathing, grounding, meditation)

✔️ Build rest into your schedule

Your cycle LOVES safety, rhythm, and consistency.

⭐ 4. Support Your Thyroid + Detox Pathways (T = Thyroid)

Your thyroid controls your cycle, ovulation, progesterone, and early pregnancy. And your detox pathways (pooping and sweating daily) keep your hormones balanced.

If you’re constipated, not sweating, or have sluggish thyroid function, it becomes MUCH harder to ovulate consistently.

Daily Fertility Habit:

✔️ Drink enough water and electrolytes

✔️ Eat mineral-rich foods (sea salt, bone broth, leafy greens)

✔️ Sweat daily through movement or sauna

✔️ Have 1–3 bowel movements per day

Your hormones cannot balance if your detox pathways are blocked.

⭐ 5. Know When You Are Fertile (I = Identify Your Fertile Window)

Your most fertile days are not random. And ovulation does not always happen on Day 14.

Most women trying to conceive miss their actual fertile window because they don’t understand their cycle’s cues—cervical mucus, luteal shifts, temperature patterns, and hormonal timing.

This is where Cycle Syncing and the FERTILE Plan work hand in hand.

Daily Fertility Habit:

✔️ Observe cervical mucus

✔️ Pay attention to ovulation signs

✔️ Track your cycle patterns

✔️ Understand your fertile window

When you know your fertile days, conception becomes so much easier.

⭐ Bonus: Reduce Overwhelm + Time Your Movement (L = Less Stress, E = Exercise)

Fertility thrives when stress is identified and managed.

Every day, do one thing that reduces your stress load and increases your understanding of your cycle. When you learn how your hormones work—and how to support them—you stop feeling lost and start feeling empowered. Timing your workouts according to your hormone shifts in each phase of your cycle will help your body make the hormones it needs to for your fertility.

🌿 Putting It All Together: Your Daily Fertility Checklist

Every day, aim for:

Eat for Your Hormones (Cycle Syncing)
Reduce Endocrine Disruptors
Regulate Sleep & Prioritize Rest
Support Thyroid + Detox Pathways
Identify Your Fertile Window

These are the core steps in the FERTILE Plan, and they work because they support your hormones from every angle—food, environment, stress, detox, rhythm, and knowledge.