The two week wait: what it is & how to get through it feeling grounded, nourished and ready for anything

If you’ve ever been in the two week wait (I have, by the way, more times than I can recount) you’ll know how long those fourteen days can feel. It’s that limbo phase between ovulation (or embryo transfer) and the moment you can legitimately take a pregnancy test and get a clear(ish) result – a time loaded with hope, anxiety and endless overthinking.

Whether you’re trying naturally or going through fertility treatment, this guide brings together expert-backed insights and my own very personal, tried and tested lifestyle tips to help you support implantation, ease your mind and make this phase a little more liveable. Enjoyable, even, given we’re emphasising cosiness, nourishment and stability.

What is the two week wait?

The two week wait refers to the roughly 14 days between ovulation and your expected period or, for those doing IVF, between embryo transfer and your beta hCG blood test. During this time, your body may be undergoing some extraordinary early pregnancy changes, though you won’t yet know the outcome.

Hormones like progesterone are at play, thickening your uterine lining and (hopefully) helping an embryo implant. For many, the challenge is mental as much as physical: waiting, wondering, and trying not to Google every twinge.

When does the two week wait start?

If you’re tracking your cycle, the two week wait starts the day after ovulation. If you’re undergoing fertility treatment, it begins right after your embryo transfer or IUI.

It officially ends on the day of your pregnancy test, around 14 days later (sometimes a bit sooner or later depending on your clinic or natural cycle length).

Navigating your two week wait

Let’s be honest, there’s no magic formula for guaranteeing implantation. But you can action all sorts of things, creating the best possible environment for conception. Whenever I’ve been in the two week wait, it’s really helped to have a good long list (I have a dedicated and much-loved Pinterest board, actually!) of bits and pieces I can get on with myself, to support my goals. 

Here’s a round-up of what helps, what’s safe and how to support yourself every step of the way.

Nourish yourself gently

Think of this time as two weeks of tender self-care. We’re talking fuel and nourishment, not restriction or panic.

Foods to focus on:

• Eggs – for choline and protein, try a lovely shakshuka for an easy brunch.
• High quality dairy – yogurt, butter and kefir are supportive for hormones.
• Healthy fats – coconut oil, olive oil, nuts and seeds (I’m really into roasted cashews sprinkled over pasta or stir-fries).
• Antioxidant-rich produce – kale (a smoothie staple, for me), carrots (turn them into a dense, indulgent carrot cake) and berries like blueberries, pomegranates, and strawberries. Top tip: Try Arctic Power’s Blueberry Powder for a super-concentrated antioxidant hit – I just whizz it into my smoothies.
• Grass-fed meat – for iron and zinc, both key for early pregnancy support.
• Pomegranate juice – I like Pom or Biona for taste, purity and polyphenol content.

Supplements to consider (always check with your doctor first):

• Omega-3s – I love Bare Biology’s Life & Soul – super strength from wild, sustainable fish. There are plant-based options, too. 
• Vitamin B12, folate, zinc and vitamin E – all supportive of fertility and cellular health.
• Vitex – learn how it can support cycle balance here. Hethir breaks it down clearly, and I really recommend her fantastic natural-fertility-info.com as a go-to resource. 

You don’t need to overhaul your diet – just gently prioritise colour, real food and hydration.

A note on CoQ10 – skip to our FAQ guide in collab with the fertility nutrition experts at Zita West, including when to start and stop CoQ10. In a nutshell, it’s best to stop when you get a positive pregnancy test at the end of your two week wait, if trying naturally. Or if you’ve had IVF, at transfer. 

Coffee, alcohol and tea – what’s okay?

Should you skip caffeine and wine entirely? Let’s take the pressure off.

• Coffee: One small cup (about 200mg caffeine) a day is considered safe in the two week wait. If you’re anxious, switch to half-caf or herbal teas – licorice is particularly supportive during this time (and the Teapigs licorice and mint option is divine).
  
• Alcohol: Emily Oster’s brilliant ParentData review summarises it really well, for me – moderate, mindful choices likely don’t impact implantation, but many prefer to abstain for peace of mind. Do what feels right for you.
  
• Red raspberry leaf tea: A lovely, calming ritual – I use Steenbergs’ for purity, but there are other blends to try, depending on your palette! 

Note, stop your red raspberry leaf tea when you get a positive test – the data is still limited as to how safe it is to drink during the first two trimesters. I really went for it again, however, in my final days and weeks of labour prep. 

Move, but keep it gentle

If you’re used to a regular fitness routine, it can be unsettling to suddenly stop. Movement can actually support wellbeing in the two week wait, as long as it’s gentle and grounding.

Explore our full guide on yoga and Pilates during the two week wait for safe, restorative flows designed to support blood flow and calm the mind.

Could-dos for your routine:

• Long, steady walks (bring a flask and podcast)
  
• Light swimming
  
• Gentle yoga or stretching
  
• Restorative Pilates

Skip: high-intensity workouts, extremes in temperature (cold water swimming and hot yoga, for example), twisting poses, or deep abdominal work until after your test.

Can I fly during the two week wait?

If you’re heading off after treatment or planning a trip, travel is generally safe but comfort and blood circulation are key. Check out The flight home: an IVF doctor’s tips for safe travel for expert-approved strategies, including movement and hydration tips.

Baths, sex & everyday life

• Baths: Keep them warm, not hot. Overheating can affect implantation, so think relaxing soak, not steam room.
  
• Sex: You should be good to go unless your clinic advises otherwise post-procedure.
  
• Swimming: Great for circulation and stress relief – gentle lengths only and don’t get too cold.
  
• Flying: Safe, but wear compression socks and stay hydrated.
  

Coping: The mental side of the two week wait

The biggest challenge? Not losing your mind over every cramp, yawn or symptom.

• Build a cosy two week wait routine. Create pockets of calm, joy and distraction. Maybe that looks like:
• Cosy mornings in bed with a soothing drink and music – some background Mozart was fantastic for keeping my “good vibes only” high and rumination at bay, without requiring me to engage!
  
• Curling up with a good book – I’m diving into Nigel Slater’s The Christmas Chronicles this month for some foodie distraction, or go for cosy fiction if that speaks to you.
  
• Long walks with a pub lunch or coffee pit stop.
  
• Comforting breakfasts – I’m deep into sautéed apples with cinnamon and ghee, Greek yogurt, maple syrup, and this brilliant bee pollen sprinkled on top for a vitamin B super boost.
  
• Laughing – with your partner, scrolling through old Whatsapps, or those go-to reels and series we all have. Laughter lifts oxytocin, which may even benefit implantation.
  
• Move your body mindfully. Try the TRB yoga and Pilates guide for a perfect starting point.
• Lean on trusted sources. Emily Oster’s ParentData and the wider fertility community can help you fact-check and feel less alone.

What happens next?

At the end of the two week wait, you’ll take your pregnancy test. This will either be a home test or a blood draw at your clinic. Regardless of the result, this is a milestone moment.

If it’s positive, congratulations! Here’s your next step: The BFP After IVF: What’s Next Before the 12-Week Scan. Whether you’ve had treatment or not, there’s a tonne of useful insight. 

If it’s negative, take your time. The grief and disappointment are real, I know. But so is the resilience you’ve built. You might not be pregnant yet, but you are preparing your body and taking powerful steps toward your goal.

My takeaway

The two week wait will always be a test of patience, but it doesn’t have to feel like torture.

You can make these 14 days softer, healthier and even positive by eating well, staying gently active, creating a cosy routine and giving yourself permission to live your life, while you wait.

My go-to? A good walk and a pastry, then home to a bowl of shakshuka, bingeing Downton and booking my restorative yoga class for the next day. These little acts of care are the best support you can offer yourself, and help those 14 days go past in a blink. 

You’ve got this.