How I Prepped My Body for Pregnancy

My Preconception Wellness Routine — From Sauna to Supplements

When my husband and I started thinking about growing our family, I felt a deep pull to get really intentional with my body. As co-founder of HOT HAVEN, I’m surrounded by wellness rituals every day — but this felt different. This wasn’t about chasing optimization or performance. This was about creating space — literally and energetically — for life to grow.

Over the months leading up to conception, I focused on softening, supporting, and reconnecting with myself. Here’s what that looked like for me:

Infrared Sauna: My Pre-Ovulation Ritual

Before we officially started trying, sauna sessions were a non-negotiable part of my weekly rhythm. I’d slip into the warmth 2–3 times a week, letting the heat pull out stress and toxins. It helped regulate my cycle, calm my nervous system, and gave me that deep, reset feeling you can’t quite get anywhere else.

Once we were trying to conceive, I made a big shift: I stopped using the sauna after ovulation and held off until the first day of my next cycle. I wanted to give my body every chance to settle, cool, and create a hospitable environment — without any unnecessary heat stress.

Dry Brushing: A Quick Morning Reset

Before every sauna, I used our copper body brush to dry brush — always sweeping upward toward the heart. It became this mini morning meditation for me. Just 2–3 minutes, and I felt more present, more awake, and more in my body. It’s simple but potent.

Castor Oil Packs: Deep Womb Support

If sauna was my yang, castor oil packs were my yin. I’d apply them over my lower belly or liver while lying down with a heating pad, usually in the evening. It felt like such a nurturing act — like telling my body, "You're safe, you're supported, take your time." I didn’t overdo it. Just 1–2x a week, usually on nights I didn’t sauna.

Clean Supplementation: WeNatal Prenatal

I’m a label reader. A deep diver. And I probably over-researched prenatals, but I kept coming back to WeNatal. It’s clean, thoughtfully formulated, and designed with bioavailability in mind. I also loved that they made a version for men — so my husband was on it too. It felt good knowing we were both supporting our bodies for this chapter.

Mindful Movement + Blood Sugar Balance

I wasn’t doing crazy workouts. I walked. I stretched. I breathed. And I made a conscious effort to balance my blood sugar with every meal — protein, fat, fiber. Nothing fancy. Just stable energy and steady nourishment.

Slowing Down

This was the biggest shift of all. I gave myself permission to rest more. To say no. To take baths and go to bed early. I journaled, visualized, and cleared out emotional clutter. Prepping for pregnancy was as much about my nervous system as it was my hormones.

None of this was perfect. I missed days. I forgot to take my vitamins sometimes. But the overall rhythm? It felt grounding. Empowering. Loving.

If you’re in your own season of preconception, I hope this gives you some ideas — or just a sense of peace that it doesn’t have to be all-or-nothing. Your body knows. Your intuition knows. Trust them.

With love,

Jenica