7 ways to prepare for an FET

You have a Frozen Embryo Transfer (FET) in your future and you have decisions to make. The good news is that you’re thinking about it so you’re focussing on (at least partly) what’s in your control. That’s something to appreciate about yourself! We often don’t take time to acknowledge all that we’re already doing to make this a success.

The other good news is that an FET tends to have a higher chance of success than a fresh transfer. Plus, you might have PGT-A tested your embryo(s) or perhaps you have suspected or confirmed endometriosis and plan on using a flare or other protocol.

But I’m getting ahead of myself. Whether you’ve got a few weeks or months to prepare, here’s a starting place.

To do 1 to 3 months before an FET

1. Get in the right mindset. What I mean by ‘right mindset’ is whatever mindset is right for you as you face your FET. This might be the determined mindset or perhaps it’s empowered, optimistic, chill, fierce, or another. The character Alicia in the series Master of None in season 3 decided on the ‘bad b*tch’ mindset when she was doing IVF. That drew her strength. For your unique needs, explore what that would feel like for you to have the mindset you want to embody. Talk it through with a partner, professional like Laura Your Fertility Coach or friend. Or start be journalling about it.
2. Ask for the medical advice. You probably don’t need to be reminded of this but I say this to be thorough and to share that it’s OK to advocate for yourself if you haven’t received the advice or trust in your fertility doctor yet. Doctors are busy and might not always share everything that’s important to you. You may need to remind them of your specific case and ask for clarification on anything you don’t understand. This may include what they suggest for supplements such as iron, vitamin D and E on top of your folic acid and if you need baby aspirin, Metformin, or other additions to your protocol with estrogen and progesterone or a natural cycle. Be sure to mention any changes to your overall health or medication too. If you’re still determining your protocol, remember that there may be multiple protocols right for you and please feel empowered to discuss all the options if you need that – you’re in the drivers seat!
3. Decide when to have your FET. A study published in 2021 reveals a slight improvement in outcomes for those who had an FET the month immediately after egg retrieval over an FET two cycles after. But if you need to let loose after an egg retrieval or indulge while healing from a miscarriage or surgery you might need more time to get your mind and body pregnancy-ready. I say that with zero judgement on how you cope. Whatever you need in your unique healing process is what’s right for you. These are considerations to take with lots of self compassion. Sooner may be better for you. Once you have the month figured out, ask your clinic if they can be specific about dates. We all know fertility impacts every area of life and planning helps.
4. Using an integrative approach, consider beyond the medical needs. Consider your well-being and self care plan up until your FET and after. You’ll probably need a lot of support for yourself in the two week wait and beyond. What’s worked for you so far? Who can help? What do you want to try? Quick tip: Mindful IVF is very popular and has cheap options for preparing for an FET.
5. Consider who to tell that you’re having an FET, if anyone. Support from the right people can have a huge impact. If anyone else knows, they’re waiting to hear the results and celebrate the good news or are there to support you if it’s bad news (and support if it’s good news too!). Keep it as private as you like. Even if you’ve told people before, you have every right to change your mind. Don’t forget not to compare to anyone else’s fertility journey such as others’ FETs. That’s them and this is you. Sometimes that’s easier said than done! I’m here if you want help with that.
6. Evaluate your exercise and eating habits. Factor in the amount of alcohol and caffeine you’re comfortable having and how active you are now and plan to stay. Exercise is a great way to get the blood flowing to the uterus, to stay overall healthy and help with the mental load of the fertility journey for those who have the medical advice to follow through on this. Depending on your specific needs and advice from your doctor–plus or minus a dietitian or naturopath–you might have a specific exercise regime or diet for the lead up to your FET and after. If keeping on your overall healthy eating or exercise habits have been a struggle, consider what you need to stay on track. The key is to not suddenly increase your exercise intensity right after you may be pregnant so getting into a routine early on and maintaining it is ideal.
7. Maintain healthy sleep hygiene. Getting enough sleep (but not too much) may help in all stages of the fertility journey and beyond. Again, this is an opportunity to check in and reflect.

Those are some ways tp prepare for an FET. Ta da! I hope the lead up to your FET goes as smoothly as possible and you ride off into the pregnancy sunset.