What I Did to Prepare for My Frozen Embryo Transfer (FET) Physically, Mentally, and Emotionally
- Ashley Marie
- Jun 16
- 3 min read
After years of infertility, loss, and the gift of two miracle babies, my husband and I decided to try one more FET which stands for frozen embryo transfer.
This journey is full of emotion. It's hopeful, heartbreaking, and deeply personal. If you're in it right now, thinking about starting, or carrying the weight of past cycles, I see you. You're not alone.
During the two-week window before our transfer, I approached my body with care and focus. I gave myself what I needed most: nourishment, movement, and moments to ground and reconnect.
Week-by-Week FET Prep
Most clinics give you a detailed medical protocol, but that’s just one part of the process. What you do outside the doctor’s office matters just as much. I break my prep into two phases:
Week One: Foundation: This is when I dial in my routine. I focus on nutrition, hydration, gentle exercise, and building stability in my day-to-day life. The goal is to create consistency so my body isn’t working harder than it needs to.
Week Two: Receiving: This is the time to shift into a softer, slower space. I reduce outside noise, take more rest, and let my body and mind get ready to receive. Emotionally, this is when I open my heart the most.
Early morning monitoring sessions day after day preparing for FET and following progress after.
Nourish: What to Eat Before a Frozen Embryo Transfer
Food plays a big role in preparing your body. During FET prep, I followed a fertility-supportive, anti-inflammatory approach to keep things steady and supportive.
What I focused on:
At least 30 grams of protein at each meal
Healthy fats like avocado, nuts, olive oil, and seeds
Leafy greens and warm, easy-to-digest vegetables
Brazil nuts, bone broth, berries, and salmon
Drinking 80 to 100 ounces of water each day
What I limited/avoided during FET prep:
Added sugars and processed snacks
Alcohol
Cold and raw foods that felt harder to digest
Think of this as a chance to give your body exactly what it needs to feel safe, strong, and supported.
Lean ground beef baked sweet potato bowl with steamed broccoli, avocado, cottage cheese, pure maple syrup, and everything but the bagel seasoning.
Move: Gentle Exercise to Support Your FET Cycle
Exercise during this time should be intentional and calming. I skipped intense workouts and focused on movement that brought blood flow and peace. My go-to workouts:
Walking outdoors
Low-impact Pilates and yoga
Light strength training
Stretching to stay relaxed and open
I avoided anything high-intensity or that pushed my body too hard. The goal was calm and connection.
Gentle Pilates without putting pressure on the abdomen. Slow, controlled, intentional.
Ground: Simple Ways to Care for Your Nervous System
FET cycle prep can feel overwhelming, so grounding practices were a daily must. These helped me feel centered and reminded me to stay present. What helped:
Writing in a gratitude journal each morning
Speaking affirmations like “My womb is ready” and “I trust the process”
Taking warm baths with Epsom salts
Acupuncture sessions to support relaxation
Guided meditations for rest and focus
Limiting social media time
Getting 7 to 8 hours of sleep each night
Visualizing our embryo settling in and feeling safe
What to Remember About Your Embryo Transfer Diet and Lifestyle
Preparing for a frozen embryo transfer is about supporting every part of you. Nutrition, rest, and mindset all work together. You don’t need to be perfect. You just need to be consistent and kind to yourself. Every small choice matters.
If you're in this season, know that your effort counts. You are doing everything you can to welcome new life. I believe in you. You’re nourishing with love. You’re moving with purpose. You’re staying grounded and open. You got this. I got this. We got this.
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