Phase One/The Prep for Retrieval:
Similar to a recipe, here is the plan that I followed prior to egg retrieval and leading up to transfer. This may also be helpful for anyone, including those doing egg freezing, IUI and IVF.
Try to take 90 - 120 days to reset your overall health and mindset to optimize egg quality and ultimately set the stage for a productive IVF cycle. And go with your gut. Start on your schedule. Some doctors will try to rush you by telling you that your eggs will be 2 - 3 months older if you wait. While true, if that is the case, I find it interesting that my results got better after hitting the pause button for 8 months. It’s really more about quality than quantity.
Here are my tips:
1. Eat clean whenever possible
Focus on a mostly organic plant-based protein diet with an equal quotient of healthy carbs and fats. (Translation for carbs/fats: fruits, veggies, nuts, and oils.)
Pass on dairy, refined sugars, and refined grain. Also beware of gluten replacement foods and especially any gluten-free foods that come in a box or bag as they might be laden with refined sugars and possibly chemicals. These items all have an inflammatory effect on the body which doesn't help the optimal egg health cause.
2. Take quality supplements
This is in addition to eating whole foods and shouldn't be the replacement for them. Check out my recommendations here. If you already know that you are challenged with egg quality issues, consider adding an organic Acai supplement. Navitas makes a great supplement that I use for smoothies. (Avoid any Acai that is not pure or products like Sambazon that have a high sugar content.)
3. Drink water and lots of it
Ideally 8 glasses a day as a benchmark and preferably from glass. Avoid plastic when possible. BPA which is found in plastic is a known endocrine disruptor.
4. Try your best to cut caffeine
You'll have to do so anyway to ensure proper labs/monitoring. Consider replacing your coffee ritual with hot water and lemon which is alkalizing (inflammatory reducing). Pair it with an awesome refrigerated Probiotic like Natren Healthy Trinity to promote digestion and combat bloat.
4. Cut alcohol
I'm sorry! This was extremely difficult for me too. I promise that you can do anything you set your mind to for 90 - 120 days!
5. Be aware of what you put on & around your body
Avoid products with sulfates, parabens, phthalates (fragrance) and phenoxyethanol. All of these items are known endocrine disruptors. Check out EWG to give you a better gauge on how products rank or to demystify ingredients in products.
Go ahead, be a sophisticated hippie with some of these awesome products that I have tested. I am not affiliated with any of these brands, I do however believe in their ingredients.
Skin/Hair Products: S.W. Basics, Body Deli, Rika
Natural Deodorant (that works): Joyous Organics and Primal Elements
Cleaning Products: Puracy, Meliora K, Branch Basics
Glass Water Bottle: BKR
6. avoid receipts
I am aware that this sounds crazy and especially if you live in a city or travel for work. The thin powder coating found on receipt paper contains an unusually high amount of endocrine disruptor, BPA. Not sure what to think? Search the terms "bpa receipts" and look for a credible source to learn more.
7. sleep
Try for 8 hours of uninterrupted sleep a night if at all possible. This time is imperative to repair and restore cells.
8.Get your head on straight
Take ten minutes every morning for yourself to set the tone for the day.
Check out the 5 Minute Journal to remind yourself of what you are grateful for and/or meditate with the Headspace App.
Exercise easily. Think yoga, barre, micro-toning, hiking/walking. The reason why cardio isn't recommended is because it promotes a fight/flight response during exercise, inducing unnecessary added stress on the body which isn't great for optimal cellular growth and creating the healthy maturation of eggs. (The IVF process is already stressful enough, no?)
9. Consider Acupuncture
It blissed me out and has known benefits to increase blood flow. In other words, it's good for egg heath and might also stimulate a thicker lining to promote transplantation when it comes time. However if this stresses you out for any reason to get acupuncture, take a pass because that will defeat the purpose of your going.
Phase Two/Stimming:
1. Keep on practicing self-care
This includes taking time for you, sleeping enough, staying hydrated and continuing healthy eating habits.
2. Discontinue most supplements
Continue with a daily Probiotic, Pre-Natal and Vitamin D (if you are deficient).
3. Stop any exercise outside of walking
The key is to not get your heart rate up. If you are out of breath, chances are that you should ease up.
4. join a support group
Check out Pregnantish. There are also plenty of private support groups on Facebook. Need some ideas - send me a note!
Many clinics also have groups available so make sure to inquire. It's so nice to know that you can ask a burning question at 3a to a group of people that are going through the same things that you are, right now.
Phase Three/Retrieval:
1. Try your best NOT to be attached to the outcome
I know that this is easier said than done. Think of the many ways you have already won with a healthy mind and spirit. no matter what happens you are making strides towards life long wellness with new, good for you habits.
2. Get a post-retrieval care package ready
A heating pad, Tylenol, coconut water (I love Taste Nirvana and Harmless Harvest), Ultima electrolyte mix (please stay away from Gatorade), and a bag of salty Kettle Chips will do wonders. I am aware that the chips sound a little crazy but the high levels of sodium just following retrieval actually help drain the fluid that builds up in the empty egg sacs which can cause uncomfortable bloat. I also love enjoying my chips with guacamole - you need the healthy fats right now so dig in!
3. Go native on the day of your retrieval
You and your partner should avoid wearing perfume, deodorant, and anything with fragrance in it. Why you ask? Because the fragrance (phthalates) could potentially damage eggs retrieved making them abnormal.
Phase 4/The In-Between:
Between the time of retrieval and transfer is not the time to go cold turkey on all of the incredible healthy habits that you have been practicing. Keeping a healthy lifestyle between retrieval and transfer will reward you with a better state of mind, more energy, faster recovery, and possibly better odds of conceiving during transfer.
Phase 5/The Road to Transfer (Egg Implantation):
Congratulations on making it to the transfer stage. You should feel really good as this is not a given. Many of the positive habits that you have picked up or already practiced along the way will continue to serve you.
1. Continue to eat, sleep, and hydrate well
2. TAKE supplements
Specifically continue a Probiotic, Pre Natal, and Vitamin D if you need. Add back in Omega 3s.
3. Keep taking time for yourself
If you like acupuncture, try going once a week to help promote lining growth. Only go if it doesn't stress you out to manage it into your schedule and get there in the first place.
4. Cut out alcohol and caffeine again
Much to my dismay I was reminded that chocolate has caffeine too. Just remember that this is not forever.
5. maintain a positive outlook
Be excited but unattached to the outcome. It is a blessing to have gotten this far. The universe doesn't promise or owe anything; all we can control is our attitude and embrace the silver linings that we encounter along the way.
Phase 6/Time for Transfer:
1. pre/post transfer acupuncture
Many fertility outpatient facilities offer this. If this interests you, consider it for its calming, blood flow stimulating benefits that helps the eggs get cozy in the uterus.
2. Get yourself in a good headspace
Consider taking a restorative style yoga or meditation class the night before the transfer.
3. Wear comfortable clothes and "happy" socks
You will be looking at them for a while.
4. go fragrance free
This applies to you and your partner and will minimize any damaging exposure to your hard-earned blastocyst(s). (A blastocyst is a Day 5 - 7 fertilized embryo.)
Phase 7/Post Transfer (AKA: the Two Week Wait):
First of all, congratulations for reaching this milestone, it is no small feat!
1. Plan for bedrest for that day and the following
I know that this is now controversial but it certainly does no harm so I did it. Either way, avoid a heating pad and hot showers/baths.
2. Eat warm, nourishing foods
This includes organic bone broth to promote a comfortable zone for the embryo to implant. Wild salmon, dark leafy greens, ginger, and fermented vegetable are also thought to be helpful.
Hydrate, hydrate, hydrate.
3. Eat fresh pineapple core and raw Brazil nuts
Beginning the day of transfer and continue for a few days...
Pineapple contains an enzyme bromelain, known for it’s powerful anti-inflammatory properties. Reducing inflammation in the uterus helps set the stage for implantation by potentially creating a sticky lining where the embryo can settle in comfortably.
Eat 6 - 8 Brazil nuts a day. Chockfull of selenium, Brazil nuts are thought to help thicken the uterine wall promoting a healthy lining to aid with implantation.
4. Meditate and visualize your embryos getting cozy
What is the downside?
5. Binge on funny movies or shows
In case you are looking for suggestions, I liked Up Schitt's Creek and Master of None on Netflix.
6. Rest and sleep a lot
7. more about the 2ww...
This will feel like the longest week and a half of your life (so far!) to find out what your results are from the blood test. Try to be stoic. Unfortunately OTC pregnancy tests can potentially provide a false negative or positive.
8. Be excited but not attached to the outcome
I know that I keep saying this. This is a friendly reminder that whatever happens doesn't define you one way or the other. You are also not alone in this journey.
Sending positive thoughts your way! xo