Control the controllables

So much of IVF is out of your hands.
Timing. Clinic protocol. Embryo development. Numbers on a lab report. It can leave you feeling powerless — like you're just along for the ride. But not everything is out of your control. In fact, the more you focus on the areas you can influence, the steadier, clearer, and stronger you’ll feel.

Focus on what you can control to set yourself up for success. Here is where you can start:

1. Focus on egg quality, not quantity
You can’t control how many eggs you have. But you can support their quality — which often matters more. That’s where your power is.

→ Support quality by:

• Prioritising sleep

• Reducing inflammatory foods

• Adding antioxidant-rich nutrients (like CoQ10, omega-3s, leafy greens)

• Supporting blood flow with gentle movement

• Reducing toxic load

2. Regulate your nervous system
When your body stays in fight-or-flight, hormone balance, digestion, and even egg development can suffer. IVF already brings stress — the goal is to keep your system from living in it, and feeling safe. It’s ok if you don’t feel calm all the time — but teaching your body how to come back to calm is key.

→ Try:

• Breathwork

• Short daily meditation

• Acupuncture

• Time in nature

• Turning your phone off when you need space

3. Nourish your body with purpose
Food isn’t a fix-all, but it’s one of your most consistent, supportive tools. Blood sugar balance, nutrient density, and anti-inflammatory choices all send messages of safety and support to your reproductive system.

→ Focus on:

• Healthy fats (olive oil, avocado, nuts, seeds, fatty fish)

• Lean protein

• Lots of colour on your plate, dark leafy greens, root vegetables

• Limiting sugar, alcohol, and ultra-processed foods

4. Protect your inputs
What you watch, read, scroll, and listen to matters. If you're constantly surrounded by anxiety, pressure, or comparison — your nervous system will feel that. Don’t invite unwelcome noise in.

→ Curate your world:

• Mute accounts that trigger you

• Limit endless scrolling

• Follow content that feels grounded and real

• Protect your peace like it’s part of your protocol

5. Anchor into your routine
IVF can feel chaotic. Building in small, steady rituals helps give your mind and body a sense of stability. Morning journaling, a daily walk, lighting a candle at night. Tiny rituals can offer big emotional regulation. Create your own rhythm — even when everything else feels unpredictable.

→ Coach cue: What 1–2 things can you do every day that make you feel steady, strong, or clear?

Final thought:
There’s real power in staying focused on what’s yours to influence.
It won’t change every outcome — but it will change you in the process.
That matters more than you think.