By Hilary Metcalfe
If you're about to begin IVF, chances are you've already Googled every supplement, acupuncture point, and fertility "superfood" under the sun. I know I did. But the truth is: IVF preparation isn't just about adding things in. It's just as much about what you remove, reset, and realign.
IVF is not simply a medical procedure, it’s a full-body hormonal marathon. Each phase of the cycle, from stimulation to retrieval to transfer, puts your endocrine, immune, and nervous systems into overdrive. And yet, while there’s growing awareness of what to take (CoQ10, folate, omega-3s), there’s still very little conversation around the daily habits that could either support or sabotage your hormonal environment.
This list isn’t about perfection. It’s about becoming intentional. It’s about giving your body the best possible foundation, without adding more pressure to an already demanding process. These are the evidence-backed habits I changed before and during IVF, rooted in both my personal experience and years of nutritional, hormonal, and clinical research.
Love,
Hil - Cofounder of The SABI
1. Swap multitasking for mindful moments
Stress, particularly chronic low-level stress, elevates cortisol, which can dysregulate the hypothalamic-pituitary-ovarian (HPO) axis, your body’s hormonal control center. One 2018 study found that women with high daily perceived stress had 26% lower conception rates over 12 months compared to women with lower stress levels.
Instead of forcing more into your day, carve out small, nervous-system-soothing rituals: 5-minute meditations, tech-free meals, or a walk without headphones. These moments regulate cortisol and support a healthier hormonal baseline.
Instead of forcing more into your day, carve out small, nervous-system-soothing rituals: 5-minute meditations, tech-free meals, or a walk without headphones. Even something as simple as a nightly cup of Calming Herbata, formulated with nervine botanicals such as lemon balm, passionflower, chamomile and oat straw, can help regulate cortisol and support parasympathetic tone. These herbs have been traditionally used to quiet sympathetic overdrive, improve sleep quality, and stabilise mood. Lowering cortisol isn’t just about feeling calmer; it supports ovulation, implantation, thyroid signalling, and progesterone stability during IVF preparation.
2. Rethink your personal care products
Your skin is your largest organ, and highly absorbent. During IVF, as your estrogen and progesterone levels spike, your skin may become more reactive, sensitive, or acne-prone.
Endocrine-disrupting chemicals (EDCs) like phthalates, parabens, and synthetic fragrances are prevalent in cosmetics, body lotions, deodorants, and even period products. A 2024 meta-analysis found that exposure to phthalates may reduce AMH (Anti-Müllerian Hormone) levels and impair ovarian function.
Start by switching to products that are all-natural and free from known endocrine-disrupting chemicals (EDCs) such as phthalates, parabens, synthetic fragrance, and BPA derivatives. Our SABI skincare line was built exactly for this, free of all known EDCs, backed by OB-GYN and derm review, and made for hormonally sensitive phases like IVF, postpartum, or PCOS.
If a brand has taken the time and expense to formulate without synthetic fragrance, petrochemicals, or hormone-disrupting preservatives, they will tell you clearly. It’s significantly more expensive and technically demanding to produce genuinely all-natural formulations. If a product doesn’t explicitly state that it is all-natural and free from EDCs, assume it is not!
3. Lower your caffeine intake (gradually)
Caffeine stimulates the adrenal glands and can increase cortisol secretion. While moderate caffeine isn’t definitively linked to IVF failure, several studies show a correlation between high caffeine intake (>200mg/day) and reduced live birth rates during IVF.
If you're a multiple-cups-a-day drinker, taper gently to avoid withdrawal. Replace with calming herbal teas (e.g., lemon balm, rooibos) or matcha for a lower, steadier release of caffeine.
Beyond cortisol stimulation, caffeine has a documented depleting effect on key micronutrients required for conception, including magnesium, B vitamins (particularly B6 and folate), and iron. These nutrients are essential for methylation, progesterone production, stress resilience, and early embryonic development. Reducing caffeine intake in the 90-day IVF window isn’t about restriction, it’s about preserving the nutrients your body is actively using to build life.
4. Stabilise your blood sugar daily
Blood sugar fluctuations spike insulin, which can increase androgen production and reduce follicular quality. A 2025 study on IVF patients found that those with insulin resistance had significantly lower embryo quality and implantation rates.
Eat every 3–4 hours, focus on protein + fat + fibre at every meal, and avoid skipping breakfast. Think: warm oats with nut butter, lentil soups, eggs and greens, not raw salads and juice cleanses.
5. Build a bedtime buffer
Melatonin isn’t just for sleep, it also plays a role in oocyte quality. Research shows that women undergoing IVF who supplemented melatonin had higher fertilisation rates and better embryo quality.
You can support natural melatonin release by dimming lights after sunset, avoiding screens 1 hour before bed, and adding a soothing tea like our Calming Herbata. Magnesium glycinate and Epsom salt baths can also support parasympathetic regulation.
6. Rethink exercise: Go low and slow
High-intensity workouts elevate cortisol and may reduce implantation rates. A 2006 study found that women who did more than 4 hours of vigorous exercise per week had 40% lower IVF success rates.
Prioritise Pilates, walking, strength training under 60% max effort, and breath-based movement. Focus on circulation, not sweat.
7. Phase out alcohol
Even moderate drinking can interfere with estrogen metabolism and egg quality. A 2015 study showed that women who consumed more than 2 alcoholic drinks per day had a 60% lower chance of successful IVF implantation.
Aim to stop alcohol completely at least 30 days before stimulation starts. If social pressure is a concern, prepare mocktails in advance or bring your own drink to events.
8. Use supplements to fill, not patch gaps
While supplements can support mitochondrial function and hormone synthesis, they can’t undo poor sleep, high stress, or low nutrient density. Focus on:
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Methylated folate (not folic acid) for proper methylation
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Omega-3s (EPA/DHA) to support egg quality and reduce inflammation
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Vitamin D to improve IVF outcomes in deficient women
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CoQ10 to support mitochondrial function in oocytes
- N-Acetyl Cysteine (NAC), a precursor to glutathione, the body’s master antioxidant. NAC has shown promise in improving ovulatory function in women with PCOS and may support egg quality by reducing oxidative stress within the follicular environment. I leaned on NAC heavily during my preparation phase, particularly for its antioxidant and insulin-sensitising properties. As always, dosing should be clinician-guided.
Always work with a practitioner to personalise your plan.
9. Start 5-minute daily journaling
Writing can lower perceived stress, improve emotional regulation, and even influence immune function. A 2013 study found that expressive writing reduced cortisol and improved resilience during medical stress.
Use simple prompts: “How do I feel?”, “What do I need today?”, “What am I holding that I can release?”
10. Set boundaries with the internet
Online IVF forums can be validating or anxiety-inducing. Research shows that health-related internet use can increase psychological distress in fertility patients when not balanced by emotional regulation.
Choose 1–2 trusted sources (your clinic, a fertility coach, or therapist). Set “Google-free” times in your day. Mute trigger-heavy accounts
11. Invite joy, even in the uncertainty
IVF can feel like a pause on life. But the truth is: you deserve to feel alive while you wait. Laughter, creativity, touch, pleasure—these aren’t distractions. They’re sources of neuroendocrine nourishment. Oxytocin, dopamine, and serotonin all play protective roles in immune function and hormonal balance.
So yes, book the date night. Dance in the kitchen. Plan that weekend escape. Joy supports biology.
You don’t need to do everything at once. Start where you are. Pick two habits this week. One next week. IVF may feel like it’s taking over your life, but these shifts? They give something back. To your nervous system. Your future eggs. Your sense of self.
Change doesn’t have to be dramatic to be powerful.
Rooting for you,
Hilary
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ABOUT HILARY Hilary Metcalfe is a Certified Holistic Nutritionist, whole foods chef, and women’s health product developer whose work is grounded in both science and lived experience. Before co-founding The SABI, she worked in sustainability and corporate strategy—experience that now informs the brand’s commitment to ethical sourcing, transparency, and long-term impact. |
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HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life, the SABI aims to change the narrative around our hormones from one of taboo, embarrassment and loneliness, to awareness and even pride. Much more than a wellness brand, SABI offers a carefully crafted line of products to carry you through your hormonal journey; a set of rituals, supportive tools, and ancient herbal remedies that have been tested time and again by women and now, backed by medicine. SABI is a blend of science and nature conceived by women who have experienced the joys and deep implications of bringing a child into the world, the pains of a heavy and difficult period, miscarriage and difficulty conceiving
Here is an invitation to get to know your body and its cycles better and to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can always support and balance your hormone levels. Look for the right sources of information, know that there is help, and know that you’re supported.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
