Your Holistic IVF Week-by-Week Guide: Part 1

Fertility & Preconception
Written By Audrey Le

IVF can feel like a whirlwind of appointments, medications, and hope all tied to a calendar. And while your fertility clinic gives you a timeline of injections and procedures, you deserve so much more than a medication schedule. That’s what this series is for.

As a physician who blends conventional care with holistic tools like acupuncture and functional medicine, I’ve supported many women through IVF not just with protocols, but with guidance through the whole beautiful and taxing experience. This series walks you through each phase of IVF week by week, starting long before the embryo transfer. Why? Because IVF is an emotionally and physically challenging process and you deserve to be supported with patience and intention.

Part 1: Laying the Foundation (2–3 Months Before Transfer)

Think of this phase as preparing the soil before planting a seed. It’s often overlooked, but it is immensely important and I’ll tell you why.

Human ovarian follicle development takes over 90 days to go from a dormant primordial follicle to one ready for ovulation. That means the environment you're creating today impacts the quality of the eggs you'll retrieve months from now.

Your Goals During This Phase:

  • Reduce inflammation and oxidative stress.

  • Build nutrient stores and support healthy hormone signaling.

  • Calm the nervous system and regulate stress response.

  • Minimize environmental hormone disruptors.

  • Strengthen gut and vaginal microbiomes.

1. Nourish with Anti-Inflammatory, Fertility-Focused Nutrition

Start with a Mediterranean-style food plan template:

  • Leafy greens, cruciferous veggies, berries, olive oil

  • Wild fish, pasture-raised eggs, nuts, and seeds

  • Whole grains like quinoa, buckwheat, or farro

  • Herbs like turmeric, ginger, rosemary, and mint

This style of eating has been linked to improved IVF outcomes, including higher embryo yield and clinical pregnancy rates.

Tip: Aim for protein, fiber, and healthy fat at every meal to stabilize blood sugar, which is crucial for hormone health and egg maturation. And don’t skip meals. Intermittent fasting has its place, and this is not it.

2. Reduce Your Toxic Load (Gently)

Small, consistent swaps can significantly reduce your exposure to hormone-disrupting chemicals like BPA, phthalates, and synthetic fragrances.

Try starting with:

  • Ditching plastic food containers

  • Switching to fragrance-free skincare and cleaning products

  • Filtering drinking and shower water

  • Skipping candles and air fresheners

Emerging research supports the connection between endocrine disruptors and poorer IVF outcomes so this step is more than “clean living,” it’s smart preconception medicine.

3. Regulate Your Sleep-Wake Cycle

Sleep impacts your reproductive hormones so much more than most people realize. The easiest (and most affordable) fertility support? A consistent circadian rhythm.

Poor sleep and disrupted light exposure have been shown to alter LH, FSH, and cortisol patterns, potentially impacting ovulation and implantation. What can you do? Get exposure to sunlight first thing in the morning, and keep the lights inside dim when it’s dark outside (yes, that means no screen time close to bedtime).

4. Reset Your Nervous System

Stress doesn't just "feel bad," it directly affects cortisol, thyroid, and reproductive hormone balance. IVF can be intense, so learning to support your nervous system before the cycle begins is key.

Start simple:

  • 10 minutes of breathwork, daily journaling, or somatic tracking

  • Acupuncture 1–2x/week

  • Grounding walks, or gentle or restorative yoga

  • Spend time in nature regularly

5. Build Your Supplement Foundation

Start with professional guidance when possible, but common foundational nutrients include:

  • A quality prenatal with methylfolate & B12

  • Omega-3s (EPA/DHA) for egg and uterine health

  • CoQ10 (ubiquinol) to support mitochondrial energy in eggs

  • Magnesium glycinate for stress and sleep

  • Vitamin D (test first!)

  • A daily probiotic for gut and vaginal microbiome balance

CoQ10 has been shown in multiple trials to improve mitochondrial function, reduce oxidative stress, and significantly increase clinical pregnancy rates in ART cycles.

6. (Optional) Consider Vaginal Microbiome Testing

If you’ve had past implantation issues or recurrent pregnancy loss, a simple vaginal microbiome test may offer insight. A Lactobacillus-dominant flora has been associated with improved IVF implantation and pregnancy success.

Gentle Reminder

You don’t need to do everything perfectly. You just need to create the conditions for your body to feel safe, nourished, and supported. This is not just preparation for IVF. It’s preparation for motherhood, in all its forms.

Coming Next in This Series:

Part 2 – IVF Stimulation Phase: How to Support Your Hormones and Stay Grounded
Includes nutrition, hydration, emotional support, acupuncture timing, and more.

More in This Series:

Audrey Le
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Your Holistic IVF Week-By-Week Guide: Part 2 (IVF Stimulation Phase)
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Magnesium, Sleep, and Mood: The Quiet Champions of Hormone Health