Finding Your Flow: A Holistic Guide to Fertility Support
Navigating your fertility journey can feel overwhelming and lonely at times—but you don’t have to walk this path alone. Whether you’re just beginning to explore the idea of conception or have been on this path for a while, at Tonic & Phasic Holistic Pelvic Health, we are here to support you with genuine compassion, knowledge, and care.
Your fertility journey isn’t just about trying to conceive—it’s about nurturing your mind, body, and soul through this deeply personal chapter of your life. This six-step guide will help you ground yourself, identify imbalances or restrictions, and create a plan that feels right for you. Whether you need to take a step forward or pause and reflect, this roadmap will help navigate you towards the answers you deserve. If you want to learn more and ask more questions about our offerings, schedule a Free 15-minute discovery call with our care coordinator.
Step 1: Fertility Foundations
As you begin this journey, focus on the love and connection you have with yourself and also with what you share with your partner. You're preparing to bring even more love into the world—and that starts with a strong foundation. Before diving into fertility strategies, take time to strengthen your body’s natural rhythms and create a fertile foundation through supportive practices:
Sleep Hygiene – Quality sleep is essential for hormone balance and reproductive health. Aim for regular bedtime and wake-up times, like going to bed at 10pm and waking at 7:30am, even on weekends (keeping in mind your work schedule). Establishing a relaxing bedtime routine, such as a chamomile tea, skincare ritual, or reading, can signal to your body that it’s time to unwind. Some questions to ask yourself are: Can I fall asleep quickly? Do I stay asleep throughout the night? Do I feel rejuvenated an hour after awakening? How is my energy throughout the day?
Nervous System Regulation – Take time to slow down and move with ease to signal to your nervous system, you are safe. Practices like tapping, breathwork, vagus nerve stimulation like humming, gentle spinal movement, gratitude, hugging (yourself included) and mindfulness can calm your nervous system, which supports fertility. Try a 7-day free trial on Open, an online Meditation and breathwork practice or download the App Balance for a free-year of meditation.
Supplements – Start with a high-quality prenatal vitamin, Omega-3s, and CoQ10 to support egg health and hormonal balance. Wenatal and Seeking Health Prenatal are great companies to look into with high quality supplements.
Pleasurable & Connected Intercourse – Focus on connection, not performance. Explore your pleasure with your partner in a way that feels good for both of you like clitoral stimulation, nipple stimulation, receiving oral, or even a position you enjoy to release oxytocin. Intercouse should feel pleasurable, not disconnected, stressful or painful. If intercourse is painful, please book an appointment with us so we can support you!! Intercourse does not need to be painful.
Step 2: Menstrual Cycle Support
Understanding your menstrual cycle is key to knowing when you’re most fertile, if and when you are ovulating and identifying any underlying issues. Your cycle holds valuable clues about your fertility —learning to read these signals can empower you in the conception process.
Cycle Education – Getting to know the phases of your cycle and how they relate to your fertility is such a powerful tool. While the textbook phases are: menstrual phase (days 1-6), follicular phase (days 7-13), ovulation (around day 14), and luteal phase (days 15-28), it’s important to remember that you’re not a textbook. You have your own rhythms and experiences. By learning your cycle, you can uncover patterns that help you understand when intercourse might be most effective. If you’re just beginning this journey and haven’t yet tracked your fertile window, a helpful tip is to have intercourse every other day after your period ends, up to day 24.
Cycle Tracking – Track your cycle for at least three months to identify your patterns of ovulation and overall cycle length. You can use apps like Kindara or Natural Cycles (20% off), or if you prefer pen and paper, download the free PDF from Taking Charge of Your Fertility to help you track everything easily.
LH Strips – LH strips can help you notice your most fertile times. A positive LH test typically means ovulation will occur that day or the next, making it the best time for intercourse. If you get a positive result, try engaging in intercourse that day and the following day. We like Pregmate on amazon
Cervical Mucus – Tracking changes in your cervical mucus can help you identify your fertile windows. When you notice slippery, egg-white-like mucus—yes, just like egg whites, sticky and slippery—that’s when you’re most fertile. This type of mucus helps transport sperm into the uterus to meet the released egg. A good time to check is when you are peeing or in your underwear. When you are peeing, notice when you wipe how it feels. Slippery? On your underwear, are there spots of discharge? Is it creamy, sticky, or just wet?
Vaginal pH & Microbiome – A balanced vaginal microbiome supports healthy fertility by preventing infections that could impact conception and creating an optimal environment for sperm to travel. Ideally, we want the vaginal pH to be more alkaline, as it is typically acidic. Evvy is a great company who helps identify imbalances. Use TONICANDPHASIC to get $10 off your order!
Identifying Imbalances – Pay attention to signs of irregularities like painful periods (dysmenorrhea), absent periods (amenorrhea), heavy bleeding (menorrhagia), long cycles (more than 35 days), short cycles (shorter than 21 days), spotting, scanty periods (less bleeding), clots during periods, or lack of ovulation (anovulation). Getting support for these imbalances can guide you in the right direction.
Step 3: Lifestyle Optimization
Once you’ve gained insight into your cycle, the next step is to create a supportive lifestyle that nurtures your body’s fertility. Small, consistent changes can make a significant impact over time.
Targeted Nutrition – Focus on nutrient-rich whole foods, like leafy greens, healthy fats, and lean proteins, to balance hormones and support egg quality. Incorporating approaches like "Whole30" or "cycle syncing" is a great way to start integrating foods that nourish your body and promote optimal egg health. Download our free handout to get meal ideals to nourish your body during each phase.
Adequate Hydration – Staying hydrated supports cervical mucus production and overall cellular health. You should aim to drink ½ your body weight in oz unless you are sweating; add more.
Exercise Balance – Consistent and non-excessive movement like yoga, pilates, zone 2 running, and strength training can improve circulation and support hormonal balance.
Endocrine Disruptors –Reducing exposure to environmental toxins found in plastics, skincare products, and cleaning supplies can help prevent hormone imbalances. Start by switching to glass, stainless steel, ceramic, cast iron, and whole ingredients. To avoid feeling overwhelmed, begin with your kitchen, then move to your bathroom, laundry, and finally, skincare. Use the EWG guide to help navigate safer choices, or download our free handout here.
Supplements & Herbs – Herbs can offer many benefits, whether you're looking to support your liver with dandelion or burdock root, balance your HPA axis with adaptogens or nervines like ashwagandha or skullcap, or support progesterone levels with wild yam or vitex. Herbs can be valuable to nourishing your cycle. Did you know Dr. Mallorie Hopkins, PT, DPT is also an herbalist? Reach out to learn more!
Step 4: Anatomy & Body Support
If your cycle feels balanced and your lifestyle is supporting your fertility but you’re still on your journey to conceive, it may be time to explore structural or physical imbalances. Improving blood flow and mobility to key areas can provide valuable support. Pelvic Floor Physical Therapy and Mercier Therapy can help release tension and improve mobility in the reproductive organs.
Abdominal, Scar Tissue & Uterus Mobility – Gentle manual therapy can improve blood flow and organ mobility. We can use cupping, gua sha, manual therapy (our hands), exercise, breathwork, or even red light therapy!
Cervix, Fallopian Tubes & Ovarian Mobility – Mobilizing these areas can support the pathway for fertilization by increasing blood via an internal vaginal technique and external abdominal techniques.
Pelvic Floor & Hip Release – Reducing tension in the pelvic floor and hips supports circulation, organ positioning, and reproductive function.
Jaw Release – The jaw and pelvic floor are connected through fascial chains. Releasing jaw tension can ease pelvic tension and stress.
Lymph Mobility – Improving lymph drainage supports immune function and reduces inflammation.
Mercier Therapy – This deep pelvic visceral mobilization technique supports organ function, mobility, and blood flow. Book a session at our Costa Mesa Location with Dr. Mallorie Hopkins, PT, DPT.
Want to work with us? If you are local to Orange County or are in California and can drive to us, schedule a pelvic floor physical therapy initial evaluation with Dr. Mallorie Hopkins, PT, DPT! If you are not in California, schedule a pelvic health coaching consultation so we can support you virtually.
Step 5: Labs & Imaging Support
Sometimes, the missing piece lies in the data. If you’ve made lifestyle changes and improved your cycle health but still aren’t conceiving, it’s time to explore lab work and imaging.
Transvaginal Ultrasound – Provides insight into uterine position, fibroids, cysts, polyps, adhesions, and follicle count. These can all impact fertility in their own ways and are important to understand.
Full lab work including a full Hormone & Thyroid Panel – Testing should include typical lab work plus a Full Hormone Panel (Testosterone, free testosterone, estradiol, progesterone, SHBG, DHEA, FSH, LH, Prolactin, AMH) and a full thyroid panel (TSH, T4, Free T4, T3, Free T3, Reverse T3, Anti-Thyroglublin antibody, Anti-Thyroid peroxidase antibody). A company to look into is Functional Health by Dr. Mark Hyman, who incorporates a lot of diff labs.
DUTCH Test – Measures adrenal function and hormone metabolism. This is great to look into for excess estrogen symptoms! It can help determine if there is proper clearance and metabolism.
GI Map Test – Assesses gut health, which can influence hormone balance, vaginal microbiome, and fertility.
Partner Testing – A full lab panel and semen analysis can identify male-factor components. At the end of the day creating a baby takes 2 people and if there are no male factors identified, your partner being tested can only help support his contributions to the DNA make up of your future children. So having tests done and taking the right supplementation is always a good choice. Here is a supplement your partner can start taking.
Need help interpreting your results? Schedule a pelvic health coaching consultation so we can learn more about your experiences to better support your fertility journey.
Step 6: Procedures, Surgery & More Options
If you’ve explored all other avenues and are still unable to conceive, reproductive endocrinology or surgical options may be the next step. Try to have some compassion with yourself as your body is not working against you, it simply needs additional care and support.
Hysterosalpingogram (HSG) Test – Assesses whether fallopian tubes are open. If you find out you have hydrosalpinx or complete blockage, a surgery (Salpingostomy) may be suggested to dilate your tubes. This is important because once found that you have blocked tubes, avoiding an ectopic pregnancy is crucial. If you have partially blocked tubes then reach out to us!! Working with a skilled pelvic floor physical therapist as you are being monitored with your REI specialist can help bring blood flow and mobility to the tubes.
Hysteroscopy & Myomectomy – Addresses uterine fibroids or structural issues. Fibroids can cause implantation issues as the mass takes up space within the uterine cavity and causes pressure onto the uterus which can result in difficulty conceiving or unfortunately recurrent pregnancy loss. If you are experiencing RPL check in to see if you have fibroids!
Endometriosis Diagnosis & Excision – Treating endometriosis can significantly improve fertility. This is due to the potential restrictions on the uterus, ovaries, and fallopian tube. Once removed through excision by a specialist, people experience an increase in ability to conceive.
Timed Intercourse, IUI, IVF – Assisted reproductive techniques can significantly improve the chances of conception, and are typically guided by a Reproductive Endocrinologist Infertility Specialist (REI). These specialists often take a step-by-step approach, beginning with the least invasive options and progressing as needed. Typically they begin with timed intercourse. With the help of specific medications (such as Clomid or Letrozole), ovulation is stimulated and monitored. The timing of intercourse is then planned around ovulation to increase the likelihood of conception. with specific medications to drive ovulation. Then they might suggest Intrauterine Insemination (IUI). This procedure involves placing washed and concentrated sperm directly into the uterus during the fertile window, often in combination with ovulation-stimulating medications. It increases the number of sperm reaching the fallopian tubes and can improve the chances of fertilization. Lastly, they might suggest In-Vitro Fertilization (IVF). It involves retrieving eggs from the ovaries, fertilizing them with sperm in a lab, and then transferring one or more embryos into the uterus.
Donor Embryo, Surrogacy, Adoption – There’s more than one way to grow your family, and these beautiful paths offer hopeful options for those exploring alternative ways to parenthood. To help you get started, here are a few resources to look into. Learn more about Adopting Embryo’s from Snowflakes, Surrogacy information from Reproductive Possibilities and Adoption from American Adoptions. There are many wonderful institutions out there—these links are just a starting point as you consider what’s right for you and your family.
Need help navigating who to go see? Schedule a pelvic health coaching consultation so we can help guide you through the medical field to get you to the right person.
You Are Not Alone
If you feel lost at any point in this process, please reach out. You don’t have to carry this heaviness alone—we are here to hold it with you. Your fertility journey deserves to be honored with care and compassion.
At Tonic & Phasic Holistic Pelvic Health, we specialize in supporting you through every phase of this process—whether you need hands-on care, a listening ear, or guidance through the next step. We are located in Costa Mesa, CA, and also offer virtual support so you can feel connected wherever you are.
A note to take with you: You are not broken—you are becoming.
Ready to be supported? Click here to book with us —we are honored to walk this path with you.