Why the 90-Day Window Changes Everything
The oocyte you will retrieve at egg collection has been in its final growth phase for approximately 90 days. During this window — called folliculogenesis — the egg is exquisitely sensitive to its nutritional and metabolic environment.
Mitochondrial density, oxidative stress levels, intra-follicular antioxidant status, and insulin sensitivity all directly influence whether that oocyte will fertilise, divide normally, and reach blastocyst stage. These are modifiable factors — which means your choices in the next 90 days have measurable clinical impact.
The Biological Timeline
Your 90-Day Phase Explorer
Select a phase to explore the targeted priorities, supplements, and nutrition for that specific biological window.
Retrieval & Transfer Protocol
The 48 hours surrounding retrieval and transfer are the highest-leverage windows in your IVF cycle. Here is exactly what to do and when.
Egg Retrieval
Final Preparation
- •Pause vitamin C and high-dose antioxidants
- •Increase protein and electrolytes
- •Acupuncture session if available
- •Light walking only — no gym
Retrieval Day
- •Fast as instructed by clinic (usually from midnight)
- •Acupuncture 1–2h before procedure if available
- •Wear loose, comfortable clothing
- •Arrange transport — you cannot drive after sedation
Immediate Recovery
- •Rest completely — no exercise
- •High protein diet to support recovery
- •Electrolytes to reduce OHSS risk
- •Monitor for OHSS symptoms: bloating, pain, reduced urination
Fertilisation Updates
- •Clinic will call with fertilisation report (Day 1)
- •Day 3 or Day 5 biopsy/blast check
- •Continue supplements as directed
- •Manage anxiety — most embryos arrest between Day 3–5 (normal)
Embryo Transfer
Endometrial Prep
- •Confirm lining thickness at scan (target ≥8 mm, trilaminar pattern)
- •Acupuncture to support uterine blood flow
- •Warm foods, avoid cold drinks and raw foods
- •Reduce stress — cortisol impairs endometrial receptivity
Transfer Day
- •Acupuncture 1h before and 1h after transfer if possible
- •Arrive with a comfortably full bladder (clinic will advise)
- •Wear warm, loose clothing
- •Plan for a gentle, restful day after
The Two-Week Wait
- •Continue all prescribed medications exactly as directed
- •Gentle walking only — no high-intensity exercise
- •Prioritise sleep and stress regulation
- •Avoid pregnancy tests before clinic-advised date
Luteal Phase & Implantation Support
The two-week wait is not passive. The endometrial environment you have built over 90 days is now the stage for implantation. These are the evidence-based priorities for this window.
Progesterone Support
Your clinic will prescribe progesterone supplementation (pessaries, injections, or gel). This is non-negotiable — do not skip doses. Progesterone maintains the endometrial lining and suppresses immune rejection of the embryo.
Nutritional Support
Continue high protein, anti-inflammatory diet. Prioritise vitamin B6 (supports corpus luteum function), magnesium (reduces uterine contractility), and zinc (essential for early embryonic cell division).
Nervous System Regulation
HPA axis activation elevates cortisol, which competes with progesterone receptors and suppresses uterine natural killer cell tolerance. Daily parasympathetic activation — breathwork, gentle yoga, nature walks — is clinically meaningful.
Sleep Prioritisation
Melatonin produced during deep sleep acts as an antioxidant in the developing embryo's microenvironment. Consistent sleep timing (same bedtime nightly) stabilises the circadian hormone cascade that supports early implantation.
Temperature Awareness
Avoid saunas, hot baths, and hot yoga during the luteal phase and two-week wait. Core temperature elevation above 38.5°C impairs early embryonic development and can disrupt implantation.
Your IVF Action Plan
Tick each item as you complete it. Bring this checklist to your coaching sessions — your practitioner will review your progress at each milestone.