Your Fertility Checklist: The FERTILE Plan — The First Step to Understanding & Supporting Your Hormones

By: Dr. Alyssa McPeak

If you’re trying to conceive—or even thinking about your fertility—it can feel overwhelming to know where to start. Should you focus on diet? Stress? Supplements? Hormone testing? Sleep? All of the above?

Here’s the truth: Fertility isn’t random. It’s a reflection of your overall health, your hormone balance, and how well your body feels supported.

And that’s exactly why I created The FERTILE Plan—a simple, powerful, step-by-step checklist to help you understand your cycle, your hormones, and the foundations of getting pregnant naturally.

Whether you’re just beginning your TTC journey or you’ve been struggling for months (or years), this is the perfect place to start.

What Is The FERTILE Plan?

The FERTILE Plan walks you through 7 key areas that impact your hormones, your monthly cycle, your egg quality, and your overall fertility. These are the areas I evaluate with every woman I help—because they give you the biggest foundation for change.

Each letter of F.E.R.T.I.L.E. represents one of the most important pieces of the fertility puzzle:

F — Food

E — Endocrine Disruptors

R — Rest & Recovery

T — Thyroid

I — Identify Your Fertile Window

L — Less Stress

E — Empower

Together, these areas create a roadmap that helps you understand your body and take control of your fertility—naturally.

Why Start Here? Because Little Daily Changes Make a BIG Difference

Most women think they need extreme changes to boost fertility. But in reality?

Small, consistent habits—done in the right order—transform your hormones over time.

The FERTILE Plan is designed to give you simple steps you can start today. No overwhelm. No confusion. No guesswork.

Just clarity, confidence, and a deeper understanding of your body.

Your Fertility Checklist: The FERTILE Plan

Here’s a peek into each part of the framework:

F — Food

Your hormones depend on quality nutrients. You can’t build estrogen, progesterone, or thyroid hormones without balanced blood sugar, nutrient-dense foods, and the right fats and proteins.

Small food changes = major hormone changes.

E — Endocrine Disruptors

Toxins can mimic hormones, disrupt ovulation, and overload your liver.

The FERTILE Plan helps you identify and remove the biggest hormone disruptors hiding in your home, beauty products, and daily life.

R — Rest & Recovery

Your body heals while you rest. Your hormones regulate while you sleep. Your adrenals recharge when you slow down.

Most women don’t realize how deeply poor sleep and chronic fatigue impact fertility.

T — Thyroid

Your thyroid is the control center of your reproductive system.

Low thyroid function can cause:

• irregular cycles

• heavy periods

• trouble ovulating

• low progesterone

• miscarriage

• infertility

This section teaches you what to test, what to look for, and how to support your thyroid naturally.

I — Identify Your Fertile Window

Timing matters.

Most women aren’t ovulating when they think they are—and many apps are only one-size-fits-all.

This part of the plan helps you learn your real fertile signs so you can time intercourse accurately.

L — Less Stress

Stress affects the reproductive system more than almost anything else.

Stress = high cortisol | High cortisol = low progesterone | Low progesterone = trouble conceiving

This part of the checklist helps you identify stress triggers and build real strategies for calm.

E — Empower

You deserve to feel confident, supported, and in control of your fertility.

This section helps you advocate for yourself, understand your cycle, and make empowered decisions about your body—not decisions based on fear or urgency.

Why The FERTILE Plan Is the Perfect First Step

If you feel overwhelmed, confused by conflicting advice, or unsure what to change… this checklist takes the pressure off.

It gives you:

✓ A clear roadmap

✓ Actionable steps you can start today

✓ A deeper understanding of your hormones

✓ Confidence in your body

✓ Real momentum toward natural conception

You don’t need to wait for a diagnosis. You don’t need to guess. You don’t need to do everything at once.

The FERTILE Plan meets you where you are and helps you take strong, steady steps toward balance.

Ready to Boost Your Fertility Naturally?

Whether you’re actively trying to conceive or simply preparing your body for a healthy future pregnancy, this checklist will guide you through the foundation of hormone health.

You can explore more tools, guides, and resources—including my full step-by-step Cycle Syncing course—at Find Your Fertility.

Your fertility journey starts with understanding your body. The FERTILE Plan is your roadmap. 💛