Episodes

6d ago

Welcome to another episode of the Food, Freedom, and Fertility podcast. Caitlin Johnson and Sophia Pavia chat with Dr. Ann Shippy. Dr. Ann Shippy uses cutting-edge science, innovative testing, research and genetic information to determine and address the root causes of health issues – not simply treat the symptoms of illness. She approaches each patient as a whole person, and forms a therapeutic partnership to achieve the highest standard of health. Her approach to medicine is a unique blend of measured, precise data with a heartfelt and sympathetic attitude towards all of my patients. Before becoming a functional medicine physician, Dr. Shippy was a chemical engineer at IBM who faced her own complex health challenges—autoimmune disorders, undiagnosed celiac disease, and fertility struggles that conventional medicine couldn't solve. That personal journey, combined with 20+ years of helping couples conceive healthy babies, makes her uniquely qualified to guide you through yours. Her engineering background brings precision to the science. Her medical training provides clinical insight. Her personal experience offers hope. Sophia, Caitlin and Dr. Shippy have an in depth conversation about sperm quality, everyday toxins, lifestyle changes and tackling tough infertility cases. For more information about Dr. Ann Shippy, to purchase her book or schedule an appointment to be seen with her head to her website . Thank you to our Season 5 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. MyFertilityCloud : $25 off first appointment with link: https://myfertilitycloud.com/PCOS-Nutrition FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ Tempdrop is not an approved contraceptive and can be used as a fertility awareness tool. You can find us on IG at FoodFreedomFertility

Dec 8

Welcome to another episode of the Food, Freedom, and Fertility podcast. Caitlin Johnson and Sophia Pavia chat with Gabriela Rosa. Gabriela Rosa created a fertility program studied at Harvard, reviewed by experts, and presented in scientific forums. She founded the first tele-health integrative medicine fertility clinic, which provides precision diagnostics, effective treatment, and personalized emotional support with highly reproducible results, accessible worldwide. She and the team at The Rosa Institute are dedicated to finding the root causes of fertility problems and helping people succeed, even after long-term infertility, repeated miscarriages, and unsuccessful treatments. Gabriela is the creator of the F.E.R.T.I.L.E. Method®, an evidence-based framework shown in clinical research to help couples overcome infertility, miscarriage, and failed treatments. She holds a Master's in Reproductive Medicine and Human Genetics from the University of Sydney and a Master's in Public Health (Clinical Effectiveness) from Harvard, where she was awarded for academic excellence. Currently completing her Doctorate in Public Health at Harvard University. Sophia, Caitlin and Gabriela have an in depth conversation about finding the right practitioner who can look at you as an individual rather than just an infertility case. This episode is great if you are wanting to make a change and do not know where to start. For more information about Gabriela, to purchase her book or schedule an appointment to be seen with her head to her website . Thank you to our Season 5 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. MyFertilityCloud : $25 off first appointment with link: https://myfertilitycloud.com/PCOS-Nutrition FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ Tempdrop is not an approved contraceptive and can be used as a fertility awareness tool. You can find us on IG at FoodFreedomFertility

Dec 1

Welcome to another episode of the Food, Freedom, and Fertility podcast. Caitlin Johnson and Sophia Pavia chat with Liane Moccia. Liane Moccia (RH)AHG is a Registered Clinical Herbalist specializing in fertility and preconception planning. She is the author of The Herbal Fertility Handbook: Holistic Strategies to Improve Your Chances of Getting Pregnant. Liane's own infertility diagnosis led her to the healing power of plants and ultimately a career change to help others on similar journeys. Using traditional herbal knowledge and the latest scientific research, Liane combines herbs and nutrition with lifestyle changes to help support fertility and hormone balance. Her passion for learning, teaching, and writing keeps her busy with herbal seminars, continuing education programs, conferences, and publishing articles in the field of herbalism and fertility. In this episode Caitlin, Sophia and Liane go over Liane's book, different herbs to try when trying to conceive, what herbs to avoid once pregnant and so much more! Liane's Book , The Herbal Fertility Handbook provides clear, evidence-based strategies to support egg quality, sperm quality, and overall fertility, to help you improve your chances of getting pregnant. Writing in a gender-inclusive style and informed by her years of experience helping couples conceive, clinical herbalist Liane Moccia offers strategies based on proper nutrition, fertility-boosting herbs and supplements, minimizing environmental toxins, and improving lifestyle factors such as sleep, stress, and movement. Whether someone is in the planning stage or has been trying for a few months or for several years, this book presents a clear roadmap, guiding you to take an active role in optimizing your fertility. For more information about Liane or to order her book head to her website . Thank you to our Season 5 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. MyFertilityCloud : $25 off first appointment with link: https://myfertilitycloud.com/PCOS-Nutrition FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ Tempdrop is not an approved contraceptive and can be used as a fertility awareness tool. You can find us on IG at FoodFreedomFertility

Nov 24

Welcome to another episode of the Food, Freedom, and Fertility podcast. Caitlin Johnson and Sophia Pavia chat with Kendall Vanderslice. Kendall is a baker and writer whose best thinking occurs as she works dough between her hands; She scribbles down thoughts on pieces of parchment dusted in flour, until she can parse them out later before her keyboard. When she embarked on a career as a pastry chef, she found that her love of bread transformed the ways she read Scripture. Fascinated by God's use of food throughout the arc of the Gospel, she merged her work in the kitchen with academic study of food and theology. In this episode Caitlin, Sophia and Kendall go over Kendall's book, Bake and Pray and how it can help women who are in the deep trenches of trying to conceive and relying on their faith. For more information about Kendall or to order her book head to her website . There you can dive deep in baking and theology, purchase one of her workshops or order her book! Thank you to our Season 5 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. MyFertilityCloud : $25 off first appointment with link: https://myfertilitycloud.com/PCOS-Nutrition FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ Tempdrop is not an approved contraceptive and can be used as a fertility awareness tool. You can find us on IG at FoodFreedomFertility

Nov 17

Welcome to another episode of the Food, Freedom, and Fertility podcast. Caitlin Johnson speaks with Jessica Field about grief and infertility. Jessica Field is a spiritually-integrated life coach. She has worked in case management and counseling for the abused and unhoused, in spiritual care at hospitals and at Canyon Ranch, and in ministry for youth and families. Caitlin and Jessica have an in depth conversation about the grief that comes along with infertility, miscarriage, struggling to find joy with your partner and more. This episode is perfect for those who need someone to be in their corner during the difficulty of trying to conceive. Jessica also spoke about the book she is currently writing on grief and infertility and how important it is to have people to rely on. Whether that is your partner, your family or even a close friend who can help you during the hard times by working through your grief. For more information about Jessica head to her website . There you can choose to work with her, purchase one of her workshops or order her book when it comes out! Click here for the direct link to her book! Thank you to our Season 5 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. MyFertilityCloud : $25 off first appointment with link: https://myfertilitycloud.com/PCOS-Nutrition FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ Tempdrop is not an approved contraceptive and can be used as a fertility awareness tool. You can find us on IG at FoodFreedomFertility

Nov 10

Welcome to another episode of the Food, Freedom, and Fertility podcast. Caitlin and Sophia chat about the purpose of this podcast and why they stray away from controversial fertility and political topics. When the podcast first launched it was at the beginning stages of the COVID pandemic. With shutdowns in place, vaccine pressure, isolation and mandatory work from home orders it was a difficult time for many. The podcast has been releasing valuable information on PCOS, endometriosis, hypothalamic amenhorhea and more. Both Caitlin and Sophia chat about how important it is for them to be on your side and help you get those positive two lines despite the current political climate. The two of them go over controversial topics they have discussed and ones that they feel does not matter in terms of trying to conceive, finding out what labs to order, advocating for your overall fertility health and eventually getting that big fat positive! They hope this episode gives insight on why they started the podcast, what they want others to take away from the podcast and how they can help you with your fertility goals! Thank you to our Season 5 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. MyFertilityCloud : $25 off first appointment with link: https://myfertilitycloud.com/PCOS-Nutrition FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ Tempdrop is not an approved contraceptive and can be used as a fertility awareness tool. You can find us on IG at FoodFreedomFertility

Nov 3

Welcome to another episode of the Food, Freedom, and Fertility podcast. Caitlin and Sophia chat in depth about Caitlin choosing to take a GLP-1. GLP-1's are growing in popularity around the country for being a medication to help aid weight loss. Sometimes called glucagon-like peptide-1 and is a naturally occurring hormone that helps regulate blood sugar, one's appetite and help digestion. The medications people are being prescribed and are taking are called GLP-1 agonists copy its effects to manage Type 2 diabetes and obesity by increasing insulin release, reducing appetite and slowing stomach emptying. Caitlin goes in depth on how she came to this decision of taking a GLP-1, her dosage she is comfortable with, what her goals are going to be on the drug and how it's impacting her currently. Thank you to our Season 5 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. MyFertilityCloud : $25 off first appointment with link: https://myfertilitycloud.com/PCOS-Nutrition FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ Tempdrop is not an approved contraceptive and can be used as a fertility awareness tool. You can find us on IG at FoodFreedomFertility

Oct 27

Welcome to another episode of the Food, Freedom, and Fertility podcast. Caitlin and Sophia chat in depth about Hypothalamic amenorrhea or called HA. HA is a condition when menstruation stops due to a dysfunction in the hypothalamus. This can be from undereating and working out too much. Caitlin said within her practice she sees a lot of PCOS clients who were diagnosed with polycystic ovarian syndrome actually have HA. She also sees women who have PCOS go on a very restrictive diet and work out too much and develop HA. It's important to add that women of all body sizes can develop HA and if you aren't going over what you are eating with an experienced practitioner this diagnosis may be missed! This episode is one to watch on Youtube if you can. That way you can follow along with Caitlin and Sophia as they chat about how to avoid HA, what warning signs to look for if you believe you might have HA and how to reverse it. Thank you to our Season 5 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ Tempdrop is not an approved contraceptive and can be used as a fertility awareness tool. You can find us on IG at FoodFreedomFertility

Oct 20

Welcome to another episode of the Food, Freedom, and Fertility podcast. Caitlin and Sophia break down different Basal Body Temperature (BBT) charts! Tracking your BBT can be such an important tool when trying to conceive. It not only gives you information on when the best time to have sex with your partner but if problems arise with conceiving you have valuable information to give to a provider when seeking help. Caitlin and Sophia go over different cycle tracking charts, how they work, what they like to see and how having this information is so beneficial especially when working with them. This episode is one to watch on Youtube if you can. That way you can follow along with Caitlin and Sophia as they chat about the different charts and you can see first hand what they are referring to! Thank you to our Season 5 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ Tempdrop is not an approved contraceptive and can be used as a fertility awareness tool. You can find us on IG at FoodFreedomFertility

Oct 13

Welcome to tour season 5 opener episode of Food, Freedom, and Fertility. Caitlin and Sophia start the episode off with a very hot topic... FIBER! Fiber has been making its way around the social media algorithm, rightfully so, because of its fertility benefits for a high fiber diet. Both Caitlin and Sophia chat about the importance of getting enough fiber into your diet and break down how to do it. They chat about the different types of fiber to eat, what fiber rich foods to avoid and how not all fiber is created equal. Not only is eating enough fiber important for your fertility but it also does your body wonders. This episode is great if you are ready to work on your nutrition and feel stuck on where to begin or how to add more fiber into your diet without the supplements! Feel free to grab a snack and have your notepads out! Thank you to our Season 5 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ Tempdrop is not an approved contraceptive and can be used as a fertility awareness tool. You can find us on IG at FoodFreedomFertility

Oct 8

Welcome to the last episode of our 2025 summer season! Host Caitlin Johnson breaks down the supplements you should consider when you are trying to conceive, pregnant and even postpartum! Caitlin breaks down her four most recommended supplements to take when trying to conceive. She suggests taking a quality prenatal, fish oil, inositol and lastly a vitamin D supplement especially if your prenatal does not have enough in it or if you are deficient in vitamin D. She goes over what supplements to stop taking once you find out you are pregnant, her stance on probiotics before and during pregnancy and why bitters are so helpful to incorporate into your diet. Caitlin also talks about when the best time is to take certain supplements, what supplements should be spaced out, what supplements should be taken with a meal and more! Whether you have been trying to conceive for one month, six months or over a year, this episode is a great refresher on what you can be doing to help or hurt your fertility. These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Oct 1

Welcome to another episode of our summer season! Host Sophia Pavia breaks down the top five trying to conceive mistakes you can make. Sophia breaks down why you should work with a fertility dietician early, why it's important to know what your doctor is capable of, why it's important to track your cycle and more in this episode! She goes over why women make mistakes when trying to conceive and how to fix your mentality! Whether you have been trying to conceive for one month, six months or over a year, this episode is a great refresher on what you can be doing to help or hurt your fertility. These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Sep 24

Welcome to another episode of our summer season! Hosts Caitlin Johnson and Sophia Pavia chat all about inositol supplements! If you are confused on if you should be taking an inositol supplement, what the ratios mean, what brands to buy or when to start taking it this episode is for you! Inositol is a naturally occurring compound that could be grouped with B vitamins that helps assist insulin regulation, and hormone balance. It can be found in food like nuts, grains and fruit. Inositol can also greatly help those who have PCOS or endometriosis conceive. Caitlin and Sophia go over the difference between Myo-inositol (MYO): The most common form, often used for mental health and insulin resistance and D-chiro-inositol (DCI): Often combined with myo-inositol, particularly for PCOS, to help regulate glucose metabolism. Whether you have been trying to conceive for one month, six months or over a year, this episode is a great refresher on what inositol supplement is right for you! These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Sep 17

Welcome to another episode of our summer season! Host Sophia Pavia chats all about when to announce your pregnancy! Sophia goes over the medical statistics of having a misscarriage, why so many women wait till 12 weeks, why you might tell close friends and family as soon as you get that big fat positive and more! Whether you have been trying to conceive for one month, six months or over a year, this episode is a great reminder that when the time comes, you are in the driver's seat in your pregnancy! These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Sep 10

Welcome to another episode of our summer season! Host Caitlin Johnson chats with the CEO of Tempdrop Michael Vardi. In this episode Caitlin breaks down how Tempdrop helped her track her cycle, how it helps her clients track their cycles and how Tempdrop can help women who want to avoid getting pregnant while working on their fertility goals. This episode is perfect if you are curious about what Tempdrop is, how it can help you and why it might be a good investment for you. Thank you to our fabulous summer season sponsor Tempdrop ! Both Caitlin and Sophia have used Tempdrop to track their ovulation with their wearable device! Tempdrop is easy to use and only takes a couple of steps to track and monitor your fertile window! Before you go to sleep, press the drop-shaped button to turn on your Tempdrop sensor. Place the band on your upper arm and leave it on throughout the night. Remove once you are up for the day and sync with the Tempdrop app whenever convenient. Track your symptoms to verify ovulation and learn about your cycle phases. View the chart and interpret your results. Upgrade to premium for automatic interpretation! Tempdrop is all about supporting individuals connecting with their bodies. One of their goals is to support and make things more accessible while trying to conceive, rather than replacing existing methods. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Sep 3

Welcome to another episode of our summer season! Host Caitlin Johnson wants to talk specifically to the PCOS girlies! She reads a chapter from her upcoming book breaking down what PCOS is and how it impacts fertility. This episode is great if you have been struggling trying to understand why you got your PCOS diagnosis, if you are concerned about not conceiving month after month, wondering how PCOS can impact your future and so much more. In this episode Caitlin breaks down how PCOS is diagnosed, why it's important to get your labs checked, learning how to track your cycle and more. Thank you to our fabulous summer season sponsor Tempdrop ! Both Caitlin and Sophia have used Tempdrop to track their ovulation with their wearable device! Tempdrop is easy to use and only takes a couple of steps to track and monitor your fertile window! Before you go to sleep, press the drop-shaped button to turn on your Tempdrop sensor. Place the band on your upper arm and leave it on throughout the night. Remove once you are up for the day and sync with the Tempdrop app whenever convenient. Track your symptoms to verify ovulation and learn about your cycle phases. View the chart and interpret your results. Upgrade to premium for automatic interpretation! Tempdrop is all about supporting individuals connecting with their bodies. One of their goals is to support and make things more accessible while trying to conceive, rather than replacing existing methods. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Aug 27

Welcome to another episode of our summer season! Host Caitlin Johnson and Sophia Pavia chat about an exciting update! If you have been following along this podcast for awhile then you know Sophia has been trying to grow her family. In late December / early January Sophia suffered from an ectopic pregnancy. As she took time to heal herself, mentally emotionally, spiritually and physically she was open to trying different treatments to shrink her fibroid. In this episode Sophia gives a great update to how her treatments have been working which resulted in her conceiving for a fourth time! This episode is heartwarming, blissful and just what you need if you have been following along Sophia's journey! Both Caitlin and Sophia talk about the struggles of trying to conceive, how their faith has shaped them when it comes to trusting their bodies and what Sophia's next steps are! Thank you to our fabulous summer season sponsor Tempdrop ! Both Caitlin and Sophia have used Tempdrop to track their ovulation with their wearable device! Tempdrop is easy to use and only takes a couple of steps to track and monitor your fertile window! Before you go to sleep, press the drop-shaped button to turn on your Tempdrop sensor. Place the band on your upper arm and leave it on throughout the night. Remove once you are up for the day and sync with the Tempdrop app whenever convenient. Track your symptoms to verify ovulation and learn about your cycle phases. View the chart and interpret your results. Upgrade to premium for automatic interpretation! Tempdrop is all about supporting individuals connecting with their bodies. One of their goals is to support and make things more accessible while trying to conceive, rather than replacing existing methods. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Aug 20

Welcome to another episode of our summer season! Host Caitlin Johnson wants to talk specifically to the picky eaters who are trying to conceive! Fun fact... Caitlin said she used to be a very picky eater! This episode is great if you have been struggling trying to add more protein into your diet, eat more colorful vegetables or lay off the carbs at breakfast! Not only can eating the rainbow be beneficial for trying to conceive but it can be fun too and Caitlin goes over exactly how to make your veggies taste so good you will be going back for seconds and thirds! If anything that Caitlin said in this episode inspires you to try a new vegetable, be sure to post it on Instagram and tag our account! We'd love to see how you prepared a new veggie or how you liked hiding liver in your lunch! Thank you to our fabulous summer season sponsor Tempdrop ! Both Caitlin and Sophia have used Tempdrop to track their ovulation with their wearable device! Tempdrop is easy to use and only takes a couple of steps to track and monitor your fertile window! Before you go to sleep, press the drop-shaped button to turn on your Tempdrop sensor. Place the band on your upper arm and leave it on throughout the night. Remove once you are up for the day and sync with the Tempdrop app whenever convenient. Track your symptoms to verify ovulation and learn about your cycle phases. View the chart and interpret your results. Upgrade to premium for automatic interpretation! Tempdrop is all about supporting individuals connecting with their bodies. One of their goals is to support and make things more accessible while trying to conceive, rather than replacing existing methods. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Aug 13

Welcome to another episode of our summer season! Host Sophia Pavia chats all about cold plunges and saunas and how it may help or hurt you during your trying to conceive journey! Cold plunges have grown in popularity over the years and are essentially submerging your body in cold water or cryotherapy. You typically submerge yourself in cold water for a few minutes in a bathtub, a cold plunge tub or even a natural body of water like a lake during winter. A sauna is typically a small building designed for heat bathing or using dry or wet heat to induce sweating. It's a space, often wood-lined, where people can relax and experience the effects of heat exposure. Sophia goes over different research on how cold plunges or relaxing in a sauna impact cortisol levels for women. Thank you to our fabulous summer season sponsor Tempdrop ! Both Caitlin and Sophia have used Tempdrop to track their ovulation with their wearable device! Tempdrop is easy to use and only takes a couple of steps to track and monitor your fertile window! Before you go to sleep, press the drop-shaped button to turn on your Tempdrop sensor. Place the band on your upper arm and leave it on throughout the night. Remove once you are up for the day and sync with the Tempdrop app whenever convenient. Track your symptoms to verify ovulation and learn about your cycle phases. View the chart and interpret your results. Upgrade to premium for automatic interpretation! Tempdrop is all about supporting individuals connecting with their bodies. One of their goals is to support and make things more accessible while trying to conceive, rather than replacing existing methods. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! Or copy and paste https://www.tempdrop.com/ These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility Articles Sophia Referenced: https://journals.lww.com/clinicalpain/abstract/2003/07000/sex_differences_in_cortisol_response_to_noxious.6.aspx https://rpt.atar.edu.pl/info/article/UAST711306a200044383a1a0d98ca9a1a564/ https://www.sciencedirect.com/science/article/abs/pii/S0011224009000091 https://scholar.google.com/scholar?start=10&q=+multiple+cold+water+immersions+women+hormones&hl=en&as_sdt=0,5#d=gs_qabs&t=1753136210058&u=%23p%3Dha3q5cWV1cEJ

Aug 6

Welcome to another episode of our summer season! Host Caitlin Johnson chats all about Alpha Lipoic Acid and how it may help you during your trying to conceive journey! Alpha Lipoic Acid (ALA) are supplements that are typically used to manage chronic diseases characterized by oxidative stress. For example those who have been diagnosed with diabetes, PCOS and other metabolic syndromes. Caitlin goes over why you might want to include this type of supplement to your diet and the benefits it can have on your cycle, egg quality and so much more. Thank you to our fabulous summer season sponsor Tempdrop ! Both Caitlin and Sophia have used Tempdrop to track their ovulation with their wearable device! Tempdrop is easy to use and only takes a couple of steps to track and monitor your fertile window! Before you go to sleep, press the drop-shaped button to turn on your Tempdrop sensor. Place the band on your upper arm and leave it on throughout the night. Remove once you are up for the day and sync with the Tempdrop app whenever convenient. Track your symptoms to verify ovulation and learn about your cycle phases. View the chart and interpret your results. Upgrade to premium for automatic interpretation! Tempdrop is all about supporting individuals connecting with their bodies. One of their goals is to support and make things more accessible while trying to conceive, rather than replacing existing methods. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Jul 30

Welcome to another episode of our summer season! Host Sophia Pavia chats all about hitting your macronutrients goal while trying to conceive. Macronutrients are very important nutrients that your body needs to adequately ovulate and carry a healthy pregnancy. Macronutrients or macros for short include your protein intake, carbohydrate intake and fats. Sophia goes over what you should be aiming for when eating everyday and how to incorporate more of these important nutrients daily if you find yourself lacking in some areas. After listening to this episode you might find yourself needing to eat more fiber, or more protein. However, wherever you fall on hitting your goals this episode is here to help guide you! Thank you to our fabulous summer season sponsor Tempdrop ! Both Caitlin and Sophia have used Tempdrop to track their ovulation with their wearable device! Tempdrop is easy to use and only takes a couple of steps to track and monitor your fertile window! Before you go to sleep, press the drop-shaped button to turn on your Tempdrop sensor. Place the band on your upper arm and leave it on throughout the night. Remove once you are up for the day and sync with the Tempdrop app whenever convenient. Track your symptoms to verify ovulation and learn about your cycle phases. View the chart and interpret your results. Upgrade to premium for automatic interpretation! Tempdrop is all about supporting individuals connecting with their bodies. One of their goals is to support and make things more accessible while trying to conceive, rather than replacing existing methods. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Jul 23

Welcome to another episode of our summer season! Host Caitlin Johnson chats all about cinnamon and its benefits when trying to conceive. She goes over why it is so important to incorporate cinnamon into your diet especially if you have insulin resistance. Cinnamon is a powerful spice and very tasty and is packed full of so many benefits! It is an anti-inflammatory spice and there have been numerous studies going over the benefits of taking cinnamon everyday and seeing an improvement in menstruation, lowering inflammation and more! Caitlin also goes over how to incorporate cinnamon into your diet, new recipes to try, why you should start sprinkling cinnamon over your meals and so much more! Thank you to our fabulous summer season sponsor Tempdrop ! Both Caitlin and Sophia have used Tempdrop to track their ovulation with their wearable device! Tempdrop is easy to use and only takes a couple of steps to track and monitor your fertile window! Before you go to sleep, press the drop-shaped button to turn on your Tempdrop sensor. Place the band on your upper arm and leave it on throughout the night. Remove once you are up for the day and sync with the Tempdrop app whenever convenient. Track your symptoms to verify ovulation and learn about your cycle phases. View the chart and interpret your results. Upgrade to premium for automatic interpretation! Tempdrop is all about supporting individuals connecting with their bodies. One of their goals is to support and make things more accessible while trying to conceive, rather than replacing existing methods. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Jul 16

Welcome to another episode of our summer season! Host Caitlin Johnson chats all about sleep support when trying to conceive. She goes over why it is so important to get enough sleep for your body. Whether that's seven hours, eight hours or nine she goes over why sleep is so important especially if you are struggling to conceive. Whether you have been trying to conceive for one month, six months or over a year, this episode is a great refresher on what she has seen as far as sleep support for fertility. Caitlin also goes over setting the right mood to fall asleep with changing your lights in the house, setting up a night time routine and focusing on healthy habits before bed! Thank you to our fabulous summer season sponsor Tempdrop ! Both Caitlin and Sophia have used Tempdrop to track their ovulation with their wearable device! Tempdrop is easy to use and only takes a couple of steps to track and monitor your fertile window! Before you go to sleep, press the drop-shaped button to turn on your Tempdrop sensor. Place the band on your upper arm and leave it on throughout the night. Remove once you are up for the day and sync with the Tempdrop app whenever convenient. Track your symptoms to verify ovulation and learn about your cycle phases. View the chart and interpret your results. Upgrade to premium for automatic interpretation! Tempdrop is all about supporting individuals connecting with their bodies. One of their goals is to support and make things more accessible while trying to conceive, rather than replacing existing methods. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Jul 9

Welcome to the another episode of our summer season! Host Sophia Pavia chats all about testing the saying "don't stress and you will get pregnant." She goes over why this phrase is harmful and how more often than not, relaxing won't cause make you pregnant when you have an underlining condition like PCOS or endometriosis. Whether you have been trying to conceive for one month, six months or over a year, this episode is a great refresher on what she has seen as far as stress impacting your chances of trying to conceive. Thank you to our fabulous summer season sponsor Tempdrop ! Both Caitlin and Sophia have used Tempdrop to track their ovulation with their wearable device! Tempdrop is easy to use and only takes a couple of steps to track and monitor your fertile window! Before you go to sleep, press the drop-shaped button to turn on your Tempdrop sensor. Place the band on your upper arm and leave it on throughout the night. Remove once you are up for the day and sync with the Tempdrop app whenever convenient. Track your symptoms to verify ovulation and learn about your cycle phases. View the chart and interpret your results. Upgrade to premium for automatic interpretation! Tempdrop is all about supporting individuals connecting with their bodies. One of their goals is to support and make things more accessible while trying to conceive, rather than replacing existing methods. Tempdrop has generously offered our listeners 15% with code FFF15 at checkout! Click right here for the discount! These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Jul 4

Welcome to the first episode of our summer season! Host Sophia Pavia chats all about testing for pregnancy! She goes over when the best time to take a pregnancy test, what type of test she believes is best, why it's best to wait to test and so much more! Whether you have been trying to conceive for one month, six months or over a year, this episode is a great refresher on the best time to take that pregnancy test so you can get your big fat positive! These summer episodes will be shorter than our normal episodes and are meant to give little bites of information! We hope you love getting them weekly and be sure to follow us on Instagram and watch our podcast on Youtube ! Click right here to catch up on all of our previous episodes on Youtube! You can also find us on IG at FoodFreedomFertility

Jun 2

Welcome to the season four finale of Food Freedom and Fertility! Host Sophia Pavia and Caitlin Johnson speak about PCOS ovulation induction medication and what the research is showing. Caitlin talks about working with a client and meeting with Dr. Gary Levy with Fertility Cloud to go over her options on trying to conceive. Dr. Gary suggested to Caitlin's client to take both Letrozole and Clomid and Caitlin looked into the research! Not only is this episode full of valuable information on ovulation induction medications, how they work, the different ones you might be offered, but this episode goes over what medication might be the best fit for you! This episode is one you will want to listen to if you are interested in learning more about ovulation induction medication. If you have PCOS or if you don't have PCOS but have been offered these medications. Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

May 26

Welcome to another episode of Food Freedom and Fertility! Host Sophia Pavia and Caitlin Johnson speak with Emily Marson the founder and clinic director for Aphrodite Acupuncture. Aphrodite Fertility Acupuncture is a practice dedicated to helping women achieve their dream of pregnancy. Emily is a true believer in comprehensive integrative fertility care. She has made it her mission to pull women out of the darkness of infertility and guide them to the family they've always wanted. They are highly skilled and knowledgeable in relevant eastern and western techniques so that you are always in good hands. She credits much of her patient's success to combining the ancient wisdom of Chinese medicine with modern, conventional biomedicine. You will find just what you need here, every step of the way. This episode is one you will want to listen to if you are interested in learning more about acupuncture, how it can help your fertility, what type of questions you should ask your acupuncturist and so much more! For more information about Emily and Aphrodite Fertility Acupuncture head to her website ! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

May 19

Welcome to another episode of Food Freedom and Fertility! Host Sophia Pavia and Caitlin Johnson speak with Ellen who worked with Caitlin during her trying to conceive journey. Ellen was diagnosed with PCOS when she was a young adult and quickly looked for answers. After she got married she and her husband started to try and after not having success she started working with Caitlin. Ellen cut back on work to decrease her stress, started eating more, began yoga, worked on her blood sugar balance and did one round of Letrozole to eventually become pregnant with her daughter! This episode is one you will want to listen to if you are at the beginning of your trying to conceive journey or have been in the trenches for awhile! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

May 12

Welcome to another episode of Food, Freedom, and Fertility. In this episode hosts Sophia Pavia and Caitlin Johnson chat about Sophia's fibroid. She goes in depth about when she first discovered the fibroid, how it impacted her puberty years, how it impacted her pregnancies and what led to her having two abdominal surgeries so far. This episode Sophia talks about partnering up with Joy Wellness and taking medication to try and shrink her fibroid. Joy Wellness Partners has a mission to help you live longer, feel fully alive, and look fantastic—at every stage of life. They are honored to be your trusted partner in total health, offering a complete, personalized approach all under one roof. With over 100 years of combined expertise in functional, regenerative, and anti-aging medicine, their team is committed to helping your body do what it was designed to do: heal, restore, and thrive. Whether you're focused on prevention, recovery, or full-body transformation, they are here to support you every step of the way. This episode is a great update to Sophia's Fertility journey. She chats about how she tried diet and lifestyle, tried abdominal surgeries, tried acupuncture and other interventions to try and shrink her fibroid and taking new medication is her next step. Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

May 5

Welcome to another episode of Food, Freedom, and Fertility. In this episode hosts Sophia Pavia and Caitlin Johnson chat with Nikki Sahebghalam with Diabetes Digital about trying to conceive after you have a diabetes diagnosis. Nikki is a Registered Dietitian and Certified Nutrition Specialist here to help you feel your best from the inside out. She has spent most of her career as a dietitian in skilled nursing, eating disorder and addiction treatment, and outpatient counseling. However, she has always found the most fulfillment in the 1:1 counseling she gets to do with her patients. She has worked with individuals with a wide range of conditions including PCOS, pre-diabetes, and Hashimoto's. While implementing sustainable behavior changes towards a healthier life, her clients also develop a loving relationship towards food, their body, and their mind. She knew she wanted to be a dietitian since high school, but after completing her undergraduate degree she felt unfulfilled from learning about nutrition only through the conventional lens and decided to continue her education in Human Nutrition and Functional Medicine. After receiving her Masters she decided to pursue a dual tract certification as a CNS and RDN. Sophia Caitlin and Nikki speak about the importance of eating a healthy diet, implementing lifestyle changes like walks, exercises and movement and working with a dietician if you have a diabetes diagnosis and are struggling to get pregnant. This episode is great for those who also receive a gestational diabetes diagnosis in pregnancy or those who are curious about blood sugar balance, have a pre-diabetes diagnosis or just want more information on trying to conceive! For more information about Nikki and ways to work with her head to Diabetes Digital's website . Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Apr 28

Welcome to another episode of Food, Freedom, and Fertility. In this episode host Sophia Pavia chats with Alannah with Raena Health about over the counter progesterone treatment to help women conceive. Raena strives to empower women with natural hormone solutions to live healthier, fuller lives at any age. Alannah said her journey began in her mother's cancer clinic, where she saw how hormones impact women's health. Raena was inspired by natural compounds' ability to restore balance, so she dedicated herself to providing accessible hormone care. Sophia and Alannah speak about the importance of testing progesterone and making sure you are making enough for a healthy cycle. Once pregnant progesterone can help keep you pregnant so knowing where you stand is very important. For more information about Raena and the services they offer head to their website ! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Apr 21

Welcome to another episode of Food, Freedom, and Fertility. In this episode host Sophia Pavia chats about nutrition tips for those who suffer from heavy periods or those who may have suffered heavy blood loss. This can look like after having a baby and you are now in your postpartum period, after a major surgery and even those who suffer from PCOS and have long cycles or those who have endometriosis. Sophia breaks down what you should be eating while on your cycle of suffering from a lot of blood loss, what medications could be helpful and what to do if you suspect your bleeding is abnormal. Sophia also chats about her background with her most recent ectopic pregnancy and how diet, nutrition and lifestyle really helped her recovery. She also talks about the types of workouts you should be doing while on your period and the types of workouts you should be avoiding. This is a great episode and one you will not want to skip so have your notepads ready and feel free to take notes! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Apr 14

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson speaks with Alia Johnson! Alia takes tremendous pride in being called a midwife and feels very humbled to serve her community. Part of her life's work is to support and empower those to make informed, evidence based decisions about their bodies. She feels that every individual needs something a little different during their health journey and she will happily cater to that. Her career in healthcare began as a certified nurse assistant in 2009 working in many acute care settings such as hospitals, psychiatric wards, long term rehabilitation facilities, and a maximum security prison. Along that journey she met a home birth midwife who invited Alia to her home group for midwives and that is where her interest for midwifery was sparked. After working in western / allopathic medicine she decided to make her dream of becoming a midwife a reality. She enrolled at The National College of Midwifery in 2013. Apprenticed for 3 years in her hometown of Redding, CA before relocating to Arroyo Grande, CA and finishing out the rest of her 5 year apprenticeship on the Central Coast. She was honored to have learned from 9 midwives in the course of her training. From there she obtained her Certified Professional Midwife (CPM) via the North American Registry of Midwives (NARM) and also her Licensed Midwife (LM) from the California State Medical Board. After obtaining licensure in 2018, Kinship Midwifery was born. Caitlin and Alia have an in depth discussion on midwifery care at home and how Alia provides her clients different services like prenatal care, postnatal care and even fertility care. Alia offers couples in-home IUI services to those in need. For more information about Alia and the services she offers head to her website ! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Apr 7

Welcome to another episode of Food, Freedom, and Fertility. In this episode hosts Caitlin and Sophia talk about red flags you need to be aware of about your cycle. Caitlin and Sophia walk you through a normal period / menstrual cycle and share green flags to be happy about but also red flags to be cautious about and possibly do more research. They chat, laugh and share valuable tips you need to know! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Mar 31

Welcome to another episode of Food, Freedom, and Fertility. In this episode host Caitlin Johnson speaks about the first line approach to getting pregnant with PCOS when working with your OB. She goes over what your OB might advise you to do, what they can prescribe you, how the medication works and when you might need to go to a reproductive endocrinologist. Caitlin chats about why it is important to focus on your nutrition while seeking extra help to conceive from an OB or reproductive endocrinologist. Caitlin also urges listeners to reach out to her, Sophia or another infertility dietician to work on a nutrition plan as you undergo fertility treatment because it can greatly help the outcome of a healthy pregnancy and healthy baby! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Mar 24

Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia go all the way back to the basics and do an episode on how to track your fertility by knowing how to interpret your cervical mucus and cervical position. Caitlin explains why you might want to do this and have this data handy when trying to conceive and Sophia explains exactly how to accurately track your cervical position, why it is important to do it throughout your cycle and how it can be a key indicator of ovulation approaching. Both Sophia and Caitlin believe once you start tracking your cervical mucus it is hard to stop because it becomes second nature. This episode is very important especially if you want to take charge of your fertility and be in the driver seat knowing what your body is doing every month! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Mar 17

Welcome to another episode of Food, Freedom, and Fertility. In this episode hosts Caitlin and Sophia talk about staying positive and not giving up when in the middle of infertility. They wanted to take a step back from their normal podcasting style and instead inspire listeners to be okay with working hard to become a mother. Both Caitlin and Sophia battled with infertility and know how difficult it is to be in the trenches. They want this episode to feel like a warm hug, or holding your best friend's hand during the hard times. They also chat about communication with your partner during the trying to conceive time and with yourself and with God. It's so easy to get lost in the trenches of listening to your doctor, OB or reproductive endocrinologist on what they say you should do to finally conceive. What they believe is listening to yourself first! It's important to know what you are comfortable with and what you are not comfortable with when speaking to your care provider and this episode goes over just that! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Mar 10

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia bring on RD Lily Nichols, a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition, to talk about Hypothalamic Amenorrhea (HA). HA is a condition where you do not get your menstrual cycle because of a problem involving your hypothalamus. Lily, Caitlin and Sophia chat about the importance of eating enough for your body and your fertility. They have worked with many women who believe they are eating the right food but are actually deficient in meeting their protein, fat and fiber goals which contribute to them suffering from HA. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Mar 3

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson speaks with Ayla Barmmer of FullWell. Ayla founded FullWell as an adjunct to her clinical practice at Boston Functional Nutrition because she wanted to make the evidence-based, effective, and high-quality supplement they created for their clients available to the rest of the world. After almost two decades working on thousands of complex fertility cases, she learned that no two are alike. In fact, fertility is arguably one of the most common yet perplexing health issues. The vast majority of people receive the most frustrating diagnosis of all: "unexplained infertility." Popular medical interventions have notoriously poor success rates and often yield tremendous physical and emotional stress, not to mention the financial and relational impact. Ayla synthesized decades of findings, looking at the needs that have emerged from the most straightforward to the most complex cases. Her approach looks at the whole person, in the context of their environments, peeling back the layers until we grasp root issues. Over time, She has observed as many external and systemic causes of fertility issues as internal and specific concerns. For this reason, She believes in addressing the pursuit of fertility health as both an individual and collective need, carefully supporting a wide variety of inputs to build the optimal foundation for conception, pregnancy, and postpartum recovery. This episode also speaks about FullWell coming out with fertility testing! A new test kit that will check your Vitamin D levels, TSH, AMH and more! Head to their website for more exciting details! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Feb 24

Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia go all the way back to the basics and do an episode on how to track your basal body temperature. Caitlin explains why you might want to do this and have this data handy when trying to conceive and Sophia explains exactly how to accurately track your basal body temperature (BBT) and the different methods you can use. The two of them go over wearables, inserts, brands and more! It's a good episode to listen to if you are just getting started on your fertility journey, have been at it for a while and need a refresher or just want to listen to another great episode full of tips! We hope you love it! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Feb 17

Welcome to another episode of Food, Freedom, and Fertility. Host Sophia Pavia speaks with Jillian Lampert and Kezia Reeder with Accanto Health, the parent company of The Emily Program and Gather Behavioral Health. Jillian Lampert oversees the public affairs, communications, and public relations activities, including cultivating and maintaining industry relations, leading organizational advocacy and policy involvement, supporting public relations highlighting the organization's role as an industry thought leader, and spearheading availability of key educational content available to the public and external providers. She is Co-Founder and President of the REDC, the national consortium representing eating disorders care focused on treatment standards, best practices, access to care, and collaborative research. She is also Treasurer of the Eating Disorders Coalition, a DC-based national organization for eating disorders policy and advocacy, and a Board Member of WithAll, a Minnesota-based organization that empowers eating disorder prevention and strengthens support for recovery. She holds an adjunct graduate faculty position in the Department of Food Science and Nutrition at the University of Minnesota. Kezia Reeder is the Director of Clinical Operations at Accanto Health (with brands The Emily Program and Gather Behavioral Health), where she leads with compassion and expertise. Kezia became involved in the eating disorder field after struggling with, and recovering from, an eating disorder in college. As a mother to a young daughter, Kezia is driven by her desire to create a more supportive and inclusive environment for future generations. Combining her professional skills with her personal mission, she is a fierce advocate for eating disorders awareness and treatment, passionately working to improve client care and access. Sophia, Jillian and Kezia have an in depth discussion on eating disorders impacting your fertility, how to overcome it and ways to seek help. They also spoke about how having struggled with an eating disorder in your past does not mean you will automatically struggle trying to conceive. For more information about Accanto Health head to their website ! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Feb 10

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson invites one of her interns to join her to chat about PCOS and sleep! This episode is a wealth of knowledge outlining why women with PCOS may suffer from poor sleep, sleep disturbances, insomnia and more! Intern Jenna Harry joins Caitlin sharing her experience getting diagnosed with PCOS, getting on birth control, advocating for her health with providers and so much more! You can find more episodes like this on the PCOS App! The PCOS App is an on-the-go resource for women with PCOS to find community, education, and tools to help them with their experience. Connect with others, share PCOS experiences, or ask questions on the social wall. Explore Caitlin's podcast episodes, blog articles, or shop her amazon store. Paid Members can even access their course materials through the app wherever they are. Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Feb 3

Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia chat with Alysa Seeland, founder and CEO of FOND Bone Broth . Alysa is a mom of six boys who had a unique trying to conceive journey. It took her about three years to conceive her first which led her down a path to fixing her gut health, sourcing better quality ingredients to cook with and looking into regenerative farming practices. This episode is a great one if you are wanting to work on your nutrition without breaking the bank, making big changes to your diet or want to make healthier swaps in the kitchen! For more information about FOND Bone Broth head to their website ! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty FOND : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Jan 27

Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia chat with Mark from Intimacy Evolution. Mark is a Licensed Professional Counselor and has been running his own Private Practice for the past 8 years. He specializes in working with clients on building a better relationship with themselves in order to improve relationships with others. Improving & navigating intimate relationships can be difficult, but the feeling of deep connection to others can provide great satisfaction. He strives to help clients feel safe and be able to open up to others. This episode is a great one if you are wanting to work on your intimacy with your husband during your infertility journey. Mark, Sophia and Caitlin talk about normal marriage communication skills, areas men and women are different, how the different sexes handle stress and more. To work with Mark or for more information about his events with Intimacy Evolution head to their website . Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Jan 20

Welcome to another episode of Food, Freedom, and Fertility. This episode is a special two part release and in episode one Sophia speaks with Caitlin about her recent ectopic pregnancy. This is the second episode in the two-part series where Sophia talks about the aftermath of finding out her tube will need to be removed from the ectopic pregnancy, how the medicine has impacted her, how the surgery will impact her future fertility and more. Sophia and Caitlin chat about the importance of being there for one another in good times and bad and how their friendship has evolved over the years. This episode is one you will want to listen to especially if you have questions or concerns over what an ectopic pregnancy is and what type of care is offered in situations like this. Although this is a tough episode to listen to, Sophia keeps a positive outlook on her situation and walks away so thankful for her life. Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Jan 20

Welcome to another episode of Food, Freedom, and Fertility. This episode is a special two part release and in episode one Sophia speaks with Caitlin about her recent ectopic pregnancy. This is a glimpse into Sophia's personal life where she gets really personal about her faith, her family, her mental health, physical health and so much more. In this episode Sophia goes into great details about tracking her cycle, having a false positive pregnancy test, having abnormal bleeding, finding out she is pregnant, navigating pregnancy care in Southern California and eventually learning she is suffering from an ectopic pregnancy. This episode is extremely emotional and goes over the importance of having a strong community to lean on, trusting your gut, having faith and so much more. We hope you take something away from this episode and stay tuned for part two! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Jan 13

Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia chat with Dr. Rebecca Dekker from Evidence Based Birth. Evidence Based Birth® was founded by Rebecca Dekker, a mother of 3 and registered nurse with her PhD, who got fed up with how the system treats birthing families. As a first-time mom, Dr. Dekker experienced birth trauma when she was separated from her newborn baby for three hours after giving birth. In contrast, she felt awed and empowered by the respectful and evidence based care she received at the home birth of her second child. After several years of writing at Evidence Based Birth® and working as a nursing professor and research scientist, Dr. Dekker found the courage to leave academia and focus on advocating for change full-time. Today, the Evidence Based Birth® Team has grown to include research scientists, birth workers, and advocates from around the world who are passionate about safe, respectful, evidence-based, and empowering care! For more information about Dr. Rebecca Dekker or Eveidence Based Birth head to her website ! Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Jan 6

Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia give an update about their personal life. Caitlin's father was recently diagnosed with cancer. Caitlin chats about how she is navigating this news and how thankful she is to have friends and family like Sophia who are praying for her dad. This episode also touches on hot topics like raw milk, the menstrual cycle, women healthcare practices and more. Because this episode was a bit heavy, Caitlin and Sophia are asking you to snap a pic of what you are cheersing to and tag us on instagram to be featured on our account. Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Dec 30, 2024

Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia chat about intermittent fasting! This episode is one you will definitely want to listen to if you have heard about intermittent fasting and want to know if this will help you on your fertility journey. Both Caitlin and Sophia share the different types of intermittent fasting, why it can be helpful, how it can be harmful, when sto start and so much more! Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Dec 23, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia chat with Phylicia Masonheimer. Phylicia is an author, speaker, and founder of Every Woman a Theologian. She lives on a small farm in northern Michigan with her husband, Josh, and their three children. This episode is one you will definitely want to listen to if you have struggled with your infertility and your faith. Caitlin Sophia and Phylicia dive deep into scripture, infertility struggles, way to support one another and more! For more information, blog post, classes and scripture break downs from Phylicia head to her website . Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Dec 16, 2024

Welcome to the season 4 season opener of Food, Freedom, and Fertility. Host Caitlin and Sophia start season 4 talking about popular diet trends like the carnivore diet and takinf weight loss medications like Ozempic. This episode is one you will definitely want to listen to if you have heard about the Carnivore diet and want to learn more, interested in weight loss medications for your trying to conceive journey and more! Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Fond : Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. You can find us on IG at FoodFreedomFertility

Dec 11, 2024

In this week's episode of Food, Freedom and Fertility Sophia and Caitlin are back at with You are Pregnant, Now What: Birth Education Courses. Last week they guided you through the first steps of pregnancy and what things you should focus on but this week they break down the different types of birthing classes. Most people are familiar with or have seen in movies Lamaze classes… but in this podcast episode you will learn what to consider when considering what style of birth, you want. By knowing what kind of birth, you would like will help you choose your birthing classes. Hospitals all provide a basic class but those are designed to help you have a hospital birth and teaches you to be a good patient and explains hospital procedure. In addition to the hospital classes Sophia and Caitlin suggest looking into different midwife groups, doula collectives or birth centers for additional classes. They don't suggest skipping the hospital class if you plan on having a hospital birth but additional classes will gift you with more knowledge for your labor and delivery. Sophia and Caitlin will also break down the different methods of birthing such as the Bradley Method, Hypno Birthing, Gentle Birthing, Christian Hypno Birthing, Birthing from Within, Pain Free Birth with Karen Welton (use code TTC for 10% off). Also, if you are 100% planning on a hosptial birth, Mommy Labor Nurse is a wonderful resource, you can find her on Instagram at mommy.labornurse. We hope this episode helps you choose a birthing class that is best suited for you, your partner and your new baby. Pain Free Birth 10% off with code TTC Mommy Labor Nurse

Dec 4, 2024

PCOS is treatable! Here's how to start: Personal Baseline: What do your labs say? What symptoms are you dealing with? Have you had any imaging done? These are all the first things to start looking at when it comes to PCOS. It's important to note that while Caitlin and Sophia love working with women with PCOS, and we have many years of experience, we are dietitians, not doctors. We don't diagnose! So what to do with nutrition: Balance blood sugar Make sure that there is a higher quality and quantity of protein at each meal and snack "Quality" means it's not inflammatory and provides more protein than it does any other macronutrient. Examples: meat, cheese, nuts, and seeds Most women with PCOS tolerate high protein dairy products like greek yogurt, cottage cheese, and cheese! SOME women do have fewer symptoms when they eliminate gluten and dairy, but it's not the magic answer to PCOS management that it's often believed to be Not everyone needs to be dairy free! Veggies, fruits, nuts, and seeds are your best sources of fiber! Pro tip: artichoke hearts have a ton of fiber! Fiber is great at filling your plate and filling your belly! You'll find that you get to eat a lot of food while managing your PCOS Eating real food, vs. a protein bar or shake will keep you full for longer. It will help you slow down and feel full, versus slamming down a protein bar in under a minute To succeed, you have to eat enough to feel full! Fiber and protein are keys in making that happen FIBER! Starting your day with nutrients and blood sugar balancing protein! Even though it might seem like a lot of calories to have 3 egg scrambled with spinach and feta, a slice of toast with nut butter, and with a cup of coffee; you will feel full for so long and it will keep your blood sugar steady for hours! Swapping sweet for savory when possible. Eating sweet makes you crave sweet! It's not your fault, its PCOS! Eating the right fuel first thing in the morning will keep your cravings at bay. Breakfast Try cronometer.com! Plug in what you're eating and let's look at your vitamin/mineral/fiber intake in a day! Sometimes you can be eating "healthy" but missing key pieces for PCOS fertility Take a peek at your protein/carb ratio! Typical American diets can have way more carb to protein than is helpful for PCOS fertility Check out your current nutrition status Keto, Atkins, and other super restrictive diets are not needed to boost fertility with PCOS Food is slow medicine; sometimes it takes several months of eating right to balance your cycles and get pregnant! You need to do something that can be sustained long term, not another crash-diet plan. Sustainability Supplements Remember to check with your doc!! Some of these supplements can interact with medications or are contraindicated for certain medical issues. Is there insulin resistance present? How about high testosterone? Or high stress? How's the thyroid? That's where we start to dig into what supplements can help. We recommend myo-inositol and not d-chiro. PCOS ovaries can make too much d-chiro, so we are careful not to exacerbate that Inositols Helps improve insulin sensitivity and can boost egg quality, plus helps you make great cervical mucus NAC Another powerful blood-sugar/insulin supportive supplement Berberine Wherever you live in the world, most of us are vitamin D deficient. As levels of vitamin D rise, insulin resistance lowers! It's also important for maintaining a healthy pregnancy! Vitamin D Support egg quality and improve insulin resistance Zinc Common mineral of deficiency in PCOS, helps with gut health, insulin resistance, and ovulation Magnesium You don't want to wait until you're pregnant! Start on a quality prenatal ASAP! (And stay tuned for our episode on prenatals dropping soon!) Prenatal We're here for the omega-3's! Omega-3's are essential fatty acids that are vital for reducing inflammation and supports your body in building new tissues. Eggs, endometrial lining, and babies are all new tissues your body grows! DHA/EPA are the omegas you want! Don't be seduced by algae oils! They don't have the same DHA/EPA ratios as fish-based supplements Fish oil Movement and Exercise Sleeping 6-7 hours vs. 4-5 hours is a game changer for PCOS Blackout curtains or a sleep mask can help you stay asleep longer. Here is a link to Sophia's fave sleep mask Meditation apps and sleep stories can help you quiet your thoughts and get into a deeper sleep Blue-light blocking glasses can help if you're using screens prior to bedtime Sleep environment is key Sleep and stress management Many times women with PCOS have been told to lose weight in order to get pregnant, that they're total exercise junkies! All that effort can be misplaced when it's cranking up your stress hormones and stressing your immune system If you're dreading your workout and coming up with every excuse not to go, find something else! Keep your own body in mind - if you're 280 pounds, putting weights on your back and trying to squat is only going to put more strain on your body. Bodyweight exercises can be a lot more helpful! Cardio isn't always the answer. Strength training and resistance workouts can do wonders for building muscles and changing insulin Find something that you like Stretching and breathing can lower your stress and help your body relax. Quality ovulation is dependent on your body feeling safe enough to become pregnant. Lowering stress hormones can be a big key in this Yoga Exercise Check out Caitlin's program: Find Fertility with the PCOS+ Method.

Nov 27, 2024

This episode of food freedom and fertility is the 3rd installment of TCC friendly swaps! This week we jump into snack and fridge swaps and while we have some good ideas we want the listeners to know that you will need to expand your horizons for snacks because there isn't always a 1 for 1 swap, but to remember it's all about balance. It is ok to remember that if you love a snack… make room for it but also keep in mind how much you indulge on this treat. If it something you have daily make sure to see if you can make a more fertility friendly choice. If you need a little snack inspiration you can try organic grapes and sharp cheddar, berries, fruit with sunflower or other nut butter, you can also create your own trail mix with dark chocolate almonds and other nuts. Being prepared always help you make the best choices so having something prepared is always the goal however sometimes you just need that quick grab and go option and there are healthy items such as Beanie Bops that come in a variety of different flavored and spiced beans or a grass fed, low sugar jerky and the new wisps crackers are a great alternative to a chip! Having something you've thought about ahead of time and just having it ready It is also ok to indulge every so often during a period or other situation but remember to make sure you are making choices that fill your cup vs fill a void. When looking in your fridge condiments take up a lot of space and there is plenty of room to make better choices in this area. If you love a sweet salad, instead of choosing a creamy sweet dressing opt to use oil and or vinegar as the dressing but add fruit to your salad for the sweet craving. If you need more flavor options Primal Kitchen offers a healthy and clean option with a line full of different flavors. Eggs are a great snack option and the best version of an egg would be a pasteurized egg so that the chickens are getting all of those rich and healthy vitamins from the earth. Also remember to store those veggies and fruits where you can see them so you don't waste them! The best place for a fruit or veggie is front and center! Freezer foods that Sophia and Caitlin keep stocked are frozen meets, organic berries, liver cubes (to drop into sauces) frozen soups, frozen veggies and a favorite Costco Bare Chicken nuggets which are a great Chick-Fil-A dupe! A tip for listeners is instead of focusing on a meal plan thing about your week more broadly and estimate for your life! Some days are busier than others, some days you feel more creative, and some days you just don't want to cook at all! That's why host, Sophia suggests to plan your week as follows: 2-3 days of the week with have NO ENERGY quick fix meals available. Such as a rotisseries chicken and bag salad. 2-3 nights that are your all-Star night menu nights, which is a night you are ready to roll out your best recipes! 2-3 nights for a normal day and that is where you make a meal you've made a dozen times and your family likes it. Usually requires medium effort. 1 Night where you try something new! 1 Left over night 1 Take out night Remember that you don't have to be perfect and it is a process so allow yourself the grace to start transforming your healthy, fertility friendly lifestyle!

Nov 20, 2024

This week's episode of Food, Freedom and Fertility is all about your menstrual cycle! Since we are talking about the menstrual cycle we thought the best guest for that is Nicole Jardim Nicole is a Certified Women's Health Coach, writer, speaker, mentor, and the creator of Fix Your Period, a series of programs that empower women and menstruators to reclaim their hormone health using a method that combines evidence-based information with simplicity and sass. Nicole and Sophia chat about a few key topics regarding your period and what it should or shouldn't look like. One of the big things to look out for are signs from your body that could mean something. What could your period be telling you that you need to know for your fertility? Your period plays such an important role that recently, your menstrual cycle has been officially considered a vital sign. Most women are always thinking about having a regular period which is important but another important regularity to consider is your ovulation. This episode Nicole and Sophia give some big tips on what regular periods and ovulation looks like. Nicole shares some red flags to watch for in regards to your cycle and one of those is period pain which has been normalized by the media for many years. If your period pain is disrupting your life, it is problematic and you should dig deeper. Normal period pain would look like day before or day of, mild to moderate pain where minimal intervention such as a hot water bottle will take care of the discomfort. The premenstrual phase is a good place to also take notice in what your body is trying to tell you. Spotting before your period is a sign that something could be going on. The good news is that sometimes it is not complicated to fix. Just remember to pay attention to your body and advocate for yourself. If you feel like something is not right because of one symptom or multiple, don't waste time, take immediate action. This episode is full of helpful and important information to help women determine what a 'normal' period should look like including topics such as period color, volume, pain, and duration. If after listening to this episode you still need guidance with your cycle please feel free to check out Nicole's websites and other valuable resources in the link below. NicoleJardim.com IG: nicolemjardim Fixyourperiod.com Period Party Podcast

Nov 13, 2024

During this episode of Food Freedom and Fertility, hosts Sophia Pavia and Caitlin Johnson discuss details and important information regarding ovulation. As fertility specialists, Sophia and Caitlin receive tons of questions on ovulation. Today they will touch on the most common questions they receive about the subject. Our hosts will cover topics like: what is ovulation, ovulation timelines, ways to learn your body's basic ovulation signals. The 3 big ovulation signs are: Cervical mucus (this being the most reliable) Cervical position Basal body temperature The goal for this episode is to discuss the most common questions regarding ovulation and hopefully helps you understand a few things: Are you ovulating? When are you ovulating? How can you predict ovulation? How can you time intercourse well around ovulation? For more detailed information on ovulation please check out Sophia and Caitlin's websites for online course information. Sophia Pavia's Website Caitlin Johnson's Website

Nov 6, 2024

On this week's episode of Food, Freedom and Fertility Caitlin and Sophia are talking about grocery swaps! During this "eat this… not that" episode to help with your fertility journey and overall health! Our hosts start off with organization tips on how to curate your shopping list to fit your life which will help you kick off a successful grocery store trip. They also discuss the EWG's new list of dirty dozen and clean fifteen. They dive into how important it is to look into your pantry items that carry some of these items and keep that in consideration when you are shopping. They also want to remind you if your budget needs some cushion check out frozen organic fruits and veggies for a healthy and budget friendly substitute. Sophia and Caitlin tour their kitchens and discuss the good and the not so good options such as which type of oils you should use for cooking and the reason behind it. They also suggest that cooking with fats such as butter, tao, good lard, chicken fat, duck fat are excellent options. If you are used to using Pam spray a good alternative is to swap it out for a spray bottle like a Misto Sprayer and put oil in it. You could also swap your Pam spray for olive oil or avocado spray instead. They also suggest using an actual maple syrup and not something like Log Cabin. Real maple syrup can taste different and may be an adjustment but if you are eating oils or syrup everyday it is best for your overall health. Other key foods of concern to find healthy alternatives would be your Teas and Coffee. You want to be sure that your tea and coffee are "Fair Trade". Nut butters are another big flavor switch but totally worth it since most non-organic nut butters are palm oil aka processed seed oil and sugar. Speaking of nuts… it is a good idea to make your own trail mix so that you can include quality ingredients with healthier ratios and variety. For those of you who have comfort foods and childhood memories of things like hamburger helper and rideroni… their are copycat recipes on the web that you can make from home that are similar to the original product but you will need to plan ahead so these aren't default options for when you are in need of something quick! Canned goods are another good item to have on hand for quick meal ideas. When you are buying canned goods you want to look at what the cans are lined with and made of. You want a Bisphenal free can: may not last as long but less toxic. Canned foods can be helpful in adding fiber, protein, vegetables to meals that take less work. But you want to make sure you are buying cans with a safer lining. Glass jars are great for tomato products or other products. Boxed products may be a good alternative. This episode also covers important info on choosing a good pasta option, flours, bone broth, cereals and much more! As always moderation is important. So keep that in mind that if you stray from the BEST option sometimes that is ok!

Oct 30, 2024

On this episode of Food Freedom and Fertility we have Aimee Raupp, MS, LAc, is a renowned women's health & wellness expert and the best- selling author of the books Chill Out & Get Healthy , Yes, You Can Get Pregnant , and Body Belief . A licensed acupuncturist and herbalist in private practice in New York, she holds a Master of Science degree in Traditional Oriental Medicine from the Pacific College of Oriental Medicine, a Bachelor's degree in biology from Rutgers University and is currently working on a master's level education in functional medicine. Aimee is also the founder of the Aimee Raupp Beauty line of hand-crafted, organic skincare products. She has appeared on The View, and has been featured in Glamour, Allure, Well + Good, GOOP, Shape , and Redbook, and has received endorsements from Deepak Chopra, Dr. Christiane Northrup, Arianna Huffington, and Gabby Bernstein for her work in helping thousands of women to improve their vitality, celebrate their beauty, and reconnect to the presence of their optimal health. Aimee is also the Head of Chinese Medicine at The Well, an active columnist for media outlets such as Thrive Global, Well + Good, MindBodyGreen and is a frequent speaker at women's health & wellness conferences across the nation. She engages her large community worldwide through her online During this episode Aimee will help walk through a variety of topics around egg quality but one major important thing to remember is that when you are improving the quality of your egg cells you are also improving all the cells in your body, we are amplifying health. Aimee helps answer the question of if women are born with all your eggs you will ever have, how is it possible to impact your egg quality? Aimee explains that the eggs you have are not developed. When those eggs mature the environment, you are in is what impacts their quality. The extracellular fluid that surrounds the cells is affected by the environment. Aimee also dives into a variety of other ways your egg quality can be affected. It is important for women to realize they can control certain things and one of the items that research is pointing towards is a certain type of anti-inflammatory diet lifestyle and diet lowers oxidative stress, which causes cellular abnormality which can lead to poor egg quality. Using food to change the aging process behind your cells will help improve the quality. What you do now will affect the next 2 generations. Aimee has written a book, The Egg Quality Diet, which is the culmination of what Aimee Raupp has found, during her two decades of clinical practice, to be the most effective nutritional approach to optimizing fertility. This diet has been proven to work not in a randomized control trial (RCT) but in real life, on thousands of real women like you. The short version of her book is to count your Macros. Your macros should be 40-50% quality fat, 30% protein and the rest good quality carbs (sweet potatoes, beans, fruits). Her thought process is to heal the gut, improve absorption. Her book is meant to be for you to discover the best diet that works for you. Aimee also helps understand why a plant-based diet maybe difficult to hit your nutritional needs to help with your egg quality. There will be a point in each woman's life that they decide to stop trying to use their own eggs and decide to go forward with a donor. Aimee says that she thinks the decision is something that each woman and couple needs to make on their own but her gauge is how much more heartache can you handle or how much more can you financially afford. Just remember to emotionally check in with yourself and also have no regrets that you didn't do everything in your power. To learn more about Aimee, please visit her website at https://aimeeraupp.com and you can find her book, The Egg Quality Diet on Amazon .

Oct 23, 2024

Welcome to the season 2 finale of Food, Freedom, and Fertility. Host Caitlin and Sophia embark on an exploration of PCOS labs. They delve into the crucial aspects of what to test for, how to inquire about these tests, and most importantly, how to interpret the results. This episode is a treasure trove of knowledge, designed to empower you to advocate for yourself and ensure that you're armed with the right questions on your fertility journey. Caitlin and Sophia engage in an in-depth discussion about the specific labs that you should request, unraveling the reasons behind their significance. Furthermore, they provide invaluable insights on how to delve deeper into the results and navigate meaningful conversations with your doctor. The results of certain tests can serve as guiding lights on your path to starting a family. This episode carefully dissects these pivotal labs, shedding light on their importance and illustrating how to thoroughly review and apply the obtained results. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell : FFF10 10% pre-natal, fish oil or men's pre-natal The Prenatal Nutrition Library : FFF20 20% Link from episode: WWW.thebloodcode.com/homa/ir/calculator You can find us on IG at FoodFreedomFertility

Oct 16, 2024

In this episode of Food, Freedom and Fertility we are going to celebrate our 2-year anniversary! Caitlin and Sophia's main discussion during this episode is all about becoming a mom on purpose. They chat about the sacrifice, the joy and the work that comes along with being a mom. They candidly share their favorite moments from the past 2 years and some of their not so favorite moments. Over the past 2 years Food, Freedom and Fertility has covered a broad variety of topics to help listeners who are trying to conceive and the hosts recap some of the episodes and really provide a fun and informative wrap up of their podcast over the past couple of years. Food, Freedom and Fertility will be back in the fall with all new episodes but in the mean time be sure to re-visit some of the past episodes because maybe you are now in a new position and your situation has changed and the information may affect you differently. Listeners have you ever thought that you would love to be a guest on the podcast? Well now is your chance! If you want to enter you must: Write a review or rating Screen shot your review/rating Sent that screen shot via direct message to the Food, Freedom and Fertility IG account. Thank you to all the listeners, we do this podcast for you and we are thankful for your continued support!

Oct 9, 2024

Welcome to the last episode of our Win Wednesday interlude season. Host Sophia Pavia and Caitlin Johnson speak with Jenny who worked with Sophia during her trying to conceive journey. After Jenny got married she and her husband decided to try to conceive but was met with disappointment. She suffered multiple early losses and received a lot of push back from doctors when Jenny wanted to do in depth testing. After finding Sophia and taking one of her courses Jenny worked on nutrition, lifestyle changes, receiving an endometriosis diagnosis and getting surgery, healing her body and eventually fell pregnant the cycle before she was supposed to start IVF. This is an episode full of emotion that walks you through the trenches of trying to conceive and touches on the importance of having a practitioner who is on your side! If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our summer season sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertility FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Oct 2, 2024

Welcome to another Win Wednesday Episode! Host Sophia Pavia and Caitlin Johnson speak with Taylor who worked with Caitlin during her trying to conceive journey. Taylor was diagnosed with PCOS when she was in college and was quickly put on birth control. Later in life taking birth control was not an option for her so she started taking metformin. When she was ready to try and conceive she was met with disappointment after disappointment. Taylor switched doctors multiple times, started binging the podcast, reached out to Caitlin and took one of her courses, started medicated cycles and finally conceived her child. This episode is one you will want to listen to if you are at the beginning of your trying to conceive journey or have been in the trenches for awhile! If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our summer season sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertility FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Sep 25, 2024

Welcome to another summer season episode of Food, Freedom, and Fertility. Host Caitlin Johnson speaks with Ayla Barmmer of FullWell. Ayla founded FullWell as an adjunct to her clinical practice at Boston Functional Nutrition because she wanted to make the evidence-based, effective, and high-quality supplement they created for their clients available to the rest of the world. After almost two decades working on thousands of complex fertility cases, she learned that no two are alike. In fact, fertility is arguably one of the most common yet perplexing health issues. The vast majority of people receive the most frustrating diagnosis of all: "unexplained infertility." Popular medical interventions have notoriously poor success rates and often yield tremendous physical and emotional stress, not the mention the financial and relational impact. Ayla synthesized decades of findings, looking at the needs that have emerged from the most straightforward to the most complex cases. Her approach looks at the whole person, in the context of their environments, peeling back the layers until we grasp root issues. Over time, She has observed as many external and systemic causes of fertility issues as internal and specific concerns. For this reason, She believes in addressing the pursuit of fertility health as both an individual and collective need, carefully supporting a wide variety of inputs to build the optimal foundation for conception, pregnancy, and postpartum recovery. This episode is one you will definitely want to listen to if you are interested in your gut helath impacting your fertility. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our summer season sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertility FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Sep 18, 2024

Welcome to another summer season episode of Food, Freedom, and Fertility. Host Caitlin and Sophia speak with Dr. Gary Levy with Fertility Cloud on being prescribed Letrozole or Clomid. Caitlin asked Dr. Levy about a scenario where a patient was prescribed Letrozole for her unexplained infertility. Dr. Levy spoke about the benefits of taking the fertility drug and the risks that may be involved. Caitlin, Sophia and Dr. Levy speak about why someone might be prescribed Letrozole before and after fertility tests are done. This episode is one you will definitely want to listen to if you were told taking a fertility drug like Clomid or Letrozole might help you ovulate sooner in your cycle. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our summer season sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertility FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Sep 11, 2024

Welcome to another Win Wednesday episode! Host Caitlin Johnson speaks with Nataly, a Find Fertility graduate, on her journey to becoming a mother! Nataly was diagnosed with PCOS when she was trying to conceive and it led her down a long journey. Nataly tried metformin, clomid, letrozole, six IUI's and more fertility methods with no success until she finally took a break from working with her reproductive endocrinologist and wanted a holistic approach and started working with Caitlin. Nataly speaks about how she navigated her anxiety and depression while she was in the trying to conceive trenches and how she worked through them. This is an empowering story about trusting your body and making small changes that slowly change your fertility in the long run. Thank you to our summer season sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertility FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Sep 4, 2024

Welcome to another Win Wednesday Episode! Host Sophia Pavia and Caitlin Johnson speak with Maggie, a Find Fertility graduate, on her journey to becoming a mother to two baby boys. Maggie said she had always had long cycles and was put on birth control to 'regulate' her cycle. Once she wanted to start a family with her husband she got off birth control but her cycles were not regulated. She spoke to her midwife who told her to take Letrozole to try and get her body to ovulate earlier. After three failed cycles she found Caitlin and signed up for her course. After working with Caitlin and making diet and lifestyle changes Maggie went on to have two successful pregnancies and births. If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our summer season sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertility FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Aug 28, 2024

Welcome to another Win Wednesday Episode! Host Sophia Pavia speaks with Holly Moyer on her journey to getting pregnant. Holly used to work under Sophia when she was just starting her practice. Holly said she took Sophia's advice, made diet and lifestyle changes and worked on reducing her stress which resulted in her conceiving her son. Holly used to lift weights which was rewarding at the time but not supporting her fertility goals. After giving up weightlifting, taking care of her gut health and reducing her stress by switching jobs she was ready to start her trying to conceive journey. This episode is about the journey and mindset it takes to become a mother! If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our summer season sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertility FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Aug 21, 2024

Welcome to another summer season episode of Food, Freedom, and Fertility. Host Caitlin and Sophia speak with Catherine Staffieri about Nutrisense and the importance of blood sugar balance. Catherine is a Registered Dietitian/Nutritionist currently working as a Nutrition Manager at Nutrisense , one of the fastest growing healthtech start-ups aimed to help anyone discover and reach their health potential. Catherine has counseled thousands of clients on their glucose scores reviewing over 750,000 hours of glucose data and recorded meals in the process while recommending nutritional adjustments to improve metabolic health. She holds a Masters in Nutrition Education from Columbia University and completed her undergrad work at the University of Pennsylvania. She enjoys cooking, spending time with her 3 kids, traveling and being active. Catherine's philosophy is that you're never too old to make changes in your life to better your mind, your body and your well being. This episode is one you will definitely want to listen to if you are wanting to track how the food in your body impacts your blood sugar levels throughout the day. If you are curious abut trying nutrisense or if you think working directly with a dietician is the right move for you. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our summer season sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertility FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Aug 14, 2024

Welcome to another Win Wednesday Episode! Host Caitlin Johnson and Sophia Pavia speak with Kristen Benvenuto on her journey to becoming a mother. Kristen was first diagnosed with multiple sclerosis and was worried about her chances of becoming a mother. She worked on nutrition, lifestyle changes and worked with Sophia. After trying for over a year and getting her multiple sclerosis diagnosis Kristen and her husband thought the next best step was to try IVF. Her first cycle failed but they were able to try again which resulted in a healthy baby boy! This episode is wonderful if you want to know more about working with Sophia, having multiple sclerosis and trying to conceive, making lifestyle changes and more! If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our summer season sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertilitty FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Aug 7, 2024

Welcome to another Win Wednesday Episode! Host Caitlin Johnson and Sophia Pavia speak with Steph Koch on her journey with secondary infertility. Steph has an interesting journey. She had an easy time conceiving her two first kids but when it came to trying to conceive baby number three she struggled. That's when she started working with Dr. Naomi Whittaker and binging the Food Freedom Fertility Podcast. After being diagnosed with endometriosis and having surgery she went on to conceive twins! Steph said she was not happy with her OBGYN care and opted to have a home birth! This episode is so uplifting and one you will want to listen to. If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our summer interlude sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertility FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Jul 31, 2024

Welcome to another Win Wednesday Episode! Host Caitlin Johnson and Sophia Pavia speak with Victoria Terry on working with Sophia during her trying to conceive journey. Victoria has a very long journey to becoming a mother. She was told early on that it would be very difficult for her to get pregnant naturally. She had to fight, advocate and not give up on herself. Victoria eventually found the right practitioner who was willing to work with her. She also started working with Sophia and implemented a lot of changes that eventually resulted in a pregnancy! Victoria talks about the struggles of trying to conceive for years, working on her health, and dealing with an ongoing condition. This is an uplifting story about not giving up on yourself and one you will not want to skip! If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our summer interlude sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertilitty FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Jul 24, 2024

Welcome to another episode of Food, Freedom, and Fertility. In this Win Wednesday episode host Caitlin Johnson and Sophia Pavia speak with Sara on working with Sophia not once but twice in her trying to conceive journey. Sara worked with Sophia in two different ways. She first reached out to Sophia after she was told by her reproductive endocrinologist that she would need to try IUI and letrozole to conceive. Sara described wanting to look deeper into her fertility which led her to Sophia's podcast, instagram account and later her course. After completing Sophia's course Sara incorporated different eating habits, different exercise habits and all around lifestyle changes like swapping out cleaning products, changing the type of pots and pans used in the kitchen and more. Sara said she was ready to reach back out to her reproductive endocrinologist once her cycle arrived but it never did. Meaning, Sara got pregnant in the wild after taking Sophia's course! Sara talks about working with Sophia again after her son was born and instead choosing to do the group coaching course Sophia offers. This episode is full of helpful tips, information and insight on what worked for Sara to get pregnant, stay pregnant and deliver a healthy baby! If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our summer interlude sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertilitty FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Jul 17, 2024

Welcome to our summer interlude segment under Food, Freedom, and Fertility. Host Caitlin Johnson speaks with Kali on working with Caitlin to manage her PCOS symptoms. Kali is a long time listener of the podcast and has her own unique fertility journey. Kali speaks about binging just about every PCOS podcast out there and when she stumbled on Caitlin's Podcast. Kali said she appreciated Caitlin and Sophia being faith based and liked how close Caitlin gets with her clients. Kali's fertility story is unique because she was diagnosed with PCOS in high school. She is thankful to have been diagnosed so early in life because it helped give her the tools to be proactive. After joining one of Caitlin's group fertility classes Kali was the first to get pregnant! She conceived on a cycle longer than the "typical" 28 days and it resulted in a healthy baby! If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our summer interlude sponsors! Fertility Cloud is offering our listeners $50 off your first visit by clicking this link! https://bit.ly/Food-Freedom-Fertilitty FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. Nutrisense is offering our listeners $50 off the first month with code FFF50. Head to nutrisense.io/fff or click this link! https://www.nutrisense.io/marketing/fff?code=FFF50

Jul 4, 2024

Welcome to a bonus episode of season 3 of Food, Freedom, and Fertility. Hosts Caitlin Johnson and Sophia Pavia chat about how far this podcast has come and the ways they continue to help women who are trying to conceive. They both give life updates, look back on the early days of starting a podcast and talk about future plans personally and professionally. This episode has useful information on trying to conceive, working with Caitlin and Sophia, positive highlights from this past season and more! Be sure to stick around during the off season because Caitlin and Sophia plan on releasing more episodes in the weeks to come! Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a

Jun 24, 2024

Welcome to the last episode of season 3 of Food, Freedom, and Fertility. Hosts Caitlin Johnson and Sophia Pavia speak with Ryann Kipping about prenatal nutrition! Ryann has helped hundreds of women escape confusing and outdated nutrition information to find a happy, feel-good pregnancy. She believes the old advice to "take a prenatal vitamin" is not enough and if there is any time in your life to make nutrition a priority, it's now. Eating for two people is different than eating for one. Appetite changes, intense cravings, morning sickness, and heartburn come in waves and you're forced to lean into your bodies cues like never before. During pregnancy, you have to eat intentionally and Ryann is here to make it easy for you. She has done all the research, so you don't have to spend another minute debating your every bite. Having the "pregnancy glow" is great and all, but feeling that glow (confidence, nourishment, and energy) on the inside is what matters the most. This episode has useful information on trying to conceive, working with Ryann, debunking outdated nutrition information and more! Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more information on Ryann head to her website !

Jun 17, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson speaks with Michelle Oravitz on acupuncture and infertility care. Michelle Oravitz, began her career as an architect upon graduating from Philadelphia University. After many years of experiencing missed periods and enduring stress at her high demand job in NYC, she decided to go to an acupuncturist named Dr. Li who immediately regulated her cycle. What she didn't realize was that her life would take a drastic turn in ways that she couldn't imagine. Not only did her symptoms resolve, but she also felt a renewed sense of well being and clarity. She was unable to recognize just how disharmonious she felt until she experienced a new sense of well being that arose from her treatments. After many years working as an architect, Michelle dreamed of going back to school to learn alternative medicine. When moving to South Florida, she enrolled in an Ayurvedic school which gave her tremendous knowledge about this ancient and rich healing approach. After starting a family, she began researching acupuncture schools in order to expand her healing education with the hope that when her kids began school, she would enroll. She worked from home as a professional artist during her children's early years and when the time was right, she enrolled into school to get her master's degree in Oriental Medicine. She infused her passion into her studies and graduated Summa Cum Laude and valedictorian of her class. Michelle has a profound desire to heal. She views healing as an immensely sacred act that is a honor and a privilege. Her mission is to bring wellness into the world one being at a time. To aid in the healing process with a hope of not only resolving symptoms, but also returning individuals to their natural state of wellbeing. Michelle believes that if she had not gone to a TCM doctor, she probably would have had a hard time getting pregnant with her two children. This has influenced her to develop a special interest in treating gynecological disorders and infertility. Michelle hosts 'The Wholesome Fertility Podcast' where she provides fertility tips and interviews leading fertility professionals. This episode has useful information on trying to conceive, working with Michelle, finding the root cause of your infertility and more! Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more information on Macy head to her website !

Jun 10, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia give a life update about where they are at with their trying to conceive journey. This episode is one you will definitely want to listen to if you have been following them throughout the years through this podcast or on social media. Caitlin and Sophia engage in an in-depth discussion on PCOS, weight loss, working out, managing stress and more! This is part two of a two part series where they will continue the conversation and give life updates on what they have been doing to service their health, stress level, fertility and more! Caitlin explains why she wanted to lose some weight and what habits she implemented to do so! Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility

Jun 3, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia give a life update which ends in a new fertility diagnosis for one of them! This episode is one you will definitely want to listen to if you have been following them throughout the years through this podcast or on social media. Caitlin and Sophia engage in an in-depth discussion on PCOS, endometriosis, managing stress, IBS, food intolerances and more. This is part one of a two part series where they will continue the conversation and give life updates on what they have been doing to service their health, stress level, fertility and more! Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility

May 29, 2024

Welcome to a new segment under Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Nicki L. on working with Caitlin to manage her PCOS symptoms. Nicki is a long time listener of the podcast and has her own unique fertility journey. A huge piece to her puzzle was managing her blood sugar, taking mindful walks to lower stress and working with Caitlin! Nicki's fertility story is unique because she was diagnosed with PCOS at 15. She is thankful to have been diagnosed so early in life because it helped give her the tools to be proactive. After numerous failed medicated cycles Nicki wanted to dive deeper into her fertility health. Nicki's story covers binge eating, failed medicated cycles, endurance running and more! If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our Win Wednesday Sponsor Caraway . Be sure to use this link to get 10% off tour next order or type in FFF10 at checkout. You can find us on IG at FoodFreedomFertility

May 27, 2024

Welcome to a new segment under Food, Freedom, and Fertility. Host Sophia Pavia speaks with Macy Coleman on detoxing your body from parasites. Macy has been a registered dietitian for 5 years and specializes in many different populations, most recently women's health and pediatrics. She is dedicated to functional + integrative nutrition which means she focus on the whole body and root causes rather than just covering up symptoms⁣⁣. This episode has useful information on trying to conceive, working with Macy, finding the root cause of your infertility and more! Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more information on Macy head to her Instagram !

May 20, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson speaks with Sophia Gushee. Sophia is known as the Healthy home guru" and "clean-living guru" and has been described by Well+Good, the two-time Webby Award-winning website (The New York Times has described the Webby Award as the "Internet's highest honor"). With a successful former career in investment management, Sophia has become sought after for her expertise on practical nontoxic living. Sophia is a graduate of Brown University, and Columbia Business School. She is also a certified yoga teacher. Sophia and her husband live in NYC with their three children and dog, Lola. Detoxing your home doesn't need to be difficult. You can simply work on one thing at a time. For example swapping out your nonstick cookware, cleaning up your beauty products and not microwaving plastic tupperware. Sophia and Caitlin talk about ways to make the detoxing process stress free! Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more information about Sophia or to buy her book head to her website .

May 13, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Dr. Gary Levy. Dr. Gary Levy is a Board Certified Reproductive Endocrinologist and Infertility Specialist and is the Founder and Chief Medical Officer of FertilityCloud, America's first and only comprehensive, fertility, telemedicine platform. Through FertilityCloud all evaluation and treatment for fertility can be done from the comfort of your home. Dr. Levy's has a primary focus on treatment of refractory infertility, Assisted Reproduction, Ovarian Stimulation, Endometriosis, and Uterine fibroids with an interest in patients with refractory pathology who have been treated previously, and unfortunately have not achieved the desired result. Dr. Levy takes pride in his detail oriented approach to fertility care, which results in success for the "difficult" patient. Caitlin, Sophia and Dr. Gary Levy speak about tpopular weight loss drugs and how it the pros and cons to taking them. They speak about IVF, endometriosis and so much more! Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility

May 8, 2024

Welcome to a new segment under Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Valerie Eugenio on working with Caitlin to conceive her daughter. Valerie is a long time listener of the podcast and has her own unique fertility journey. After battling with painful periods she went on birth control which made her have a cycle every few months. After getting off of birth control she noticed her periods were not coming so often and showing up about every 60 days. After binging the podcast and implementing tips from both Sophia and Caitlin her cycle got down to 40 days but she still was not getting that positive pregnancy test. After reaching out to Caitlin and taking her course, Valerie was able to successfully get pregnant and have a healthy baby! This episode has useful information on trying to conceive, working with Caitlin, taking a good quality prenatal and navigating the stress of pregnancy after struggling to conceive. It's an uplifting story you will want to hear! If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our Win Wednesday Sponsor Caraway . Be sure to use this link to get 10% off tour next order or type in FFF10 at checkout. You can find us on IG at FoodFreedomFertility

May 6, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia speak with Catherine Staffieri about the importance of blood sugar balance when trying to conceive. Catherine is a Registered Dietitian/Nutritionist currently working as a Nutrition Manager at Nutrisense , one of the fastest growing healthtech start-ups aimed to help anyone discover and reach their health potential. Catherine has counseled thousands of clients on their glucose scores reviewing over 750,000 hours of glucose data and recorded meals in the process while recommending nutritional adjustments to improve metabolic health. She holds a Masters in Nutrition Education from Columbia University and completed her undergrad work at the University of Pennsylvania. She enjoys cooking, spending time with her 3 kids, traveling and being active. Catherine's philosophy is that you're never too old to make changes in your life to better your mind, your body and your well being. This episode is one you will definitely want to listen to if you are wanting to track how the food in your body impacts your blood sugar levels throughout the day. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility

Apr 29, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia speak about progesterone and why Sophia made the switch to specialize in this subject when helping women who are trying to conceive. This episode is one you will definitely want to listen to if you are wanting to start from scratch and learn about all things progesterone as well as how to talk to your doctor if you think you might need some help making enough progesterone to get pregnant. Caitlin and Sophia engage in an in-depth discussion on requesting labs, symptoms of having low progesterone, how to advocate for yourself at the doctor's office and so much more. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility

Apr 22, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Paulette Kamenecka. Paulette is an economist, a writer and a podcaster interested in women's health. She's written about the science of autoimmunity, what we currently know about different aspects of the immune system, and the immune system in pregnancy. Her podcast, What you Didn't Expect in Fertility, Pregnancy & Birth focuses on the difference between what women expected in this enormous transition and what they experienced. It also includes expert insights on many issues that can visit a pregnancy. In this episode Caitlin, Sophia and Paulette speak about Paulette's ttc journey and her struggle with infertility. She talks about the process of undergoing IUI which was successful for her and resulted in two pregnancies. She gives trying to conceive advice, pregnancy advice and postpartum advice for those who have been diagnosed with an autoimmune condition. She also speaks about her book that outlines her joueny. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more information on Paulette or to listen to her podcast click here !

Apr 17, 2024

Welcome to a new segment under Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Kaile Garcia on working with Caitlin to conceive her daughter. Kaile is a long time listener of the podcast and has her own unique fertility journey. After suspecting PCOS she took Caitlin's course which helped her better understand her body, fertility and her hormones. In this episode, Kaile talks about how important it was to cut out coffee, alcohol and other bad habits to help her hormones. She worked on moving her body daily and switching to a good quality prenatal. Once she conceived her daughter Kaile battled with HG, hyperemesis gravidarum, a condition where you vomit nonstop during pregnancy. After losing 15 lbs duribng her pregnancy she ultimately made the decision to take anti-nausea medication to ensure she was eating enough for her growing baby. This episode touches trying to conceive, working with a reproductive endocrinologist, having an HG pregnancy and having an unmedicated birth at a birth center. It's an uplifting story you will want to hear! If you would like to be featured on this new segment called Win Wednesday reach out to us through our website! Thank you to our Win Wednesday Sponsor Caraway . Be sure to use this link to get 10% off tour next order or type in FFF10 at checkout. You can find us on IG at FoodFreedomFertility

Apr 15, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Ashton Koehlmoos. Ashton is a long time listener of the podcast and has her own unique fertility journey. She is a fitness educator supporting all women in the ttc, pregnancy and postpartum stages. She now educates and help you find the inner strength your body posses through your breath & inner core unit to create support and stability through all chapters of motherhood. She wants you to feel empowered to make decisions on when you need to scale back your training and when you can advance. ​She helps mamas take the fear out of exercise while trying to conceive, while pregnant, or while postpartum. Even if you've never worked out before, you can start! Being told to "continue what you did prior" or "stick to yoga" is outdated and poor advice for all mamas, but especially those who have have a passion and drive for exercise and competition. In this episode, Ashton speaks about her fitness background and being in the fitness industry for more than 11 years. She speaks about the importance of doing work outs that work with your body and not pushing yourself to exertion five days out of the week. For her, cutting back in the gym was a pivotal part of her fertility journey. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more information on Ashton or to download her courses head to her website !

Apr 8, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Hannah Bowers. Hannah was first diagnosed with PCOS after she was newly married and looking at starting to plan for a family with her husband. What began as a personal journey to motherhood became a deep passion for sharing reliable resources for every stage of the journey. Now, she is dedicated to taking what she has learned and sharing the most useful information so that others can become mothers and thrive. Caitlin, Sophia and Hannah speak about the positives and negatives of social media when it comes to trying to conceive. It's one you won't want to skip! Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more information on Hannah head to her website !

Apr 1, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Caitlin Dillon. This is an update episode! We had Caitlin Dillon on during season two to talk about her fertility journey. She took our advice and it led her to getting further tests done along with working with a great medical team. Now, Dillon is more than halfway through her pregnancy and speaks about how her faith has allowed herself and her battles the struggles of infertility and navigate through this pregnancy. The three women speak about protecting your peace while trying to conceive and how it's okay to not say yes to every baby event. For example, baby showers and first birthdays. They go over how grief impacts both men and women and the differences in how husbands / partners can grieve infertility. It's an uplifting story and one that will make you feel good no matter where you are in your fertility journey. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility

Mar 26, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Allison Tartari. Allison found her way to midwifery care through the pregnancy and birth of her fourth child. She knew she wanted to help support women during pregnancy, and avoid the unnecessary interventions she encountered with her other children. She became passionate about educating families on other, safer options for birth. She became a D.O.N.A trained doula and followed that path for 8 years, attending many births in and out of the hospital setting. It became clear to her that most people are not aware that they have rights, that they can say "No" to a doctor or nurse. She had to share this knowledge and decided to become a midwife. She applied and was accepted to the Nizhoni Institute of Midwifery in 2014. During her doula career and experience as a student midwife she learned that consistency in care provides better outcomes, which is a major component our system is lacking. Out of this passion for holistic, integrative healthcare Tourmaline Birth and Wellness Center was born. Caitlin, Sophia and Allison speak about the hard topics that come with infertility, miscarriage, stillbirth and more. This episode is a tough one but is still important to hear if you are navigating through infertility, have had a miscarriage or want to gain information about this subject. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility

Mar 18, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Dr. Gary Levy is a Board Certified Reproductive Endocrinologist and Infertility Specialist Dr. Levy is the Founder and Chief Medical Officer of FertilityCloud, America's first and only comprehensive, fertility, telemedicine platform. Through FertilityCloud all evaluation and treatment for fertility can be done from the comfort of your home. Dr. Levy's has a primary focus on treatment of refractory infertility, Assisted Reproduction, Ovarian Stimulation, Endometriosis, and Uterine fibroids with an interest in patients with refractory pathology who have been treated previously, and unfortunately have not achieved the desired result. Dr. Levy takes pride in his detail oriented approach to fertility care, which results in success for the "difficult" patient. Caitlin, Sophia and Dr. Gary Levy speak about the importance of finding a team that understands you and wants to help you get and stay pregnant. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility

Mar 11, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Ryan Woodbury, the co-founder of Needed the Prenatal Vitamin Company, who dedicates her work to helping women get the vitamins they need for preconception, pregnancy and postpartum. Caitlin, Sophia and Ryan speak about the importance of taking a quality prenatal vitamin, ways prenatal vitamins differ and why you should speak with a trying to conceive dietitian rather than your general OBGYN. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility

Mar 4, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Dr. Jordi, a Pediatric Naturopathic Medical Doctor based in San Diego, CA with a passion for growing healthy humans from before birth through childhood. Dr. Jordi serves patients throughout California and specialize in Pediatrics at Nourish Medical Center . Throughout her medical career, she worked extensively with autoimmune and chronic disease patients and discovered that many diseases are preventable. This is what fueled her passion for working with children and preconception, so she can work to prevent future diseases and support proper development. Caitlin, Sophia and Dr. Jordi speak about the different types of preconception and postnatal care and how you can seek different options that best suits you. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more infromation about Dr. Jordi head to her website or follow her on Instagram !

Feb 26, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Dr. Leah Gordon, who works in educating, supporting, and bringing healing to women along their womanhood journeys as they prepare for and move toward motherhood. Leah and her husband always knew they wanted to expand their family and become parents. Into their trying to conceive journey they had to overcome many obstacles. Through their journey Leah found out her husband had a very low sperm count. Caitlin and Sophia speak with Leah about the importance of looking at both partners when trying to conceive and doing in depth testing. They speak about how significant it is to get adequate testing to find the root cause and start a plan with a trusted provider. If you are battling with male factor infertility, or suspect that may be stopping you from seeing those two lines on your pregnancy test, this episode is a must! Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more infromation about Leah head to her website or follow her on Instagram !

Feb 19, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson and Sophia Pavia speak with Sarah Jeltema, an intrepid traveler and spirits educator with a passion for writing and project management who loves teaching others and improving efficiency. Sarah founded WhiskyNomad LLC and uses social media to educate and expose enthusiasts to alcohol from around the world. She is also the President of Women Who Whiskey San Diego. Sarah speaks about her infertility journey and how doing shift work contributed to her struggling to conceive. She spoke about how putting herself first in her career, her relationship and freindships helped her conceive her child and find the best job that fulfilled her needs. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more infromation about Sarah head to her website or follow her on Instagram !

Feb 12, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson speaks with Jennifer Hintzshe, founder and CEO of Pherdal, the only sterile, FDA-cleared at home insemination kit. Jennifer speaks about her infertility journey and being diagnosed with unexplained infertility. This diagnosis lit a fire within her to try and understand why she was struggling to get pregnant which helped her come up with her at-home insemination kit. Jennifer and Caitlin have an in-depth conversation about the difference between IUI, IVF and other reproductive medicine for women who are trying to conceive. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more infromation abouto Jennifer or if you would like to pre-order your very own at home insemination kit head to her website!

Feb 5, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia chat with Dr. Naomi Whittaker, a board-certified restorative reproductive medicine physician and surgeon specializing in fertility and has received the Focused Practice Designation in Minimally Invasive Gynecologic Surgery by the American Board of Obstetrics and Gynecology. Naomi speaks about her experience with seeing infertility patients and the different surgeries that can help assist you in your fertility journey. Caitlin, Sophia and Naomi go over how nutrition can compliment women who are undergoing IVF or IUI and the different questions to ask your provider before accepting treatment. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more information on Naomi Whittaker head to her Instagram .

Jan 29, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia chat with Larry Wurn the CEO of Clear Passage. Wurn with his wife Belinda, co-developed the Wurn Technique® and Clear Passage Approach®, a non-surgical treatment for pain, female infertility, bowel obstruction, and sexual dysfunction. This episode is one you will definitely want to listen to if you are interested in non-surgical treatment to help you on your fertility journey. Wurn has performed over 36,000 hours of manual therapy, and admits that his hands are getting tired. Straying from his arts background, he co-authored pioneering studies on the use of the Wurn Technique and Clear Passage Approach to treat chronic pain, endometriosis, women's sexual health, and infertility. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more information on Larry Wurn and his practice head to his website .

Jan 22, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia speak with Maureen Lilly, a Registered Dietitian Nutritionist who helps families learn the foundational skills to preparing healthy meals from home without the stress and burnout. This episode is one you will definitely want to listen to if you are confused about what foods to eat for fertility and how to declutter your kitchen cabinets, fridge and freezer for healthy foods. Caitlin, Sophia and Maureen talk about easy dinner ideas for the entire household and the best ways to prep your food for the week. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more information about Maureen Lilly head to her website https://www.yespeasnutrition.com/ .

Jan 15, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia speak with Kaely McDevitt, a Registered Dietitian with ten years of experience helping clients reclaim their energy, optimize fertility and overcome hormone symptoms through personalized nutrition, on functional medicine testing. This episode is one you will definitely want to listen to if you are confused about functional medicine testing and what test is right for you on your trying to conceive journey. There's hundreds of different tests out there and it can be overwhelming and costly to do them all. Caitlin, Sophia and Kaely engage in an in-depth discussion on different tests, lab results, different auto-immune disorders and so much more. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more information about Kaely McDevitt head to her website https://www.kaelyrd.com/ or follow her on Instagram! https://www.instagram.com/kaelyrd/?hl=en

Jan 8, 2024

Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia bring on RD Lily Nichols, a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based prenatal nutrition, to talk about the difference between folate and folic acid. This episode is one you will definitely want to listen to if you are wanting to understand the importance of eating enough folate while you are trying to conceive. Caitlin, Sophia and Lily engage in an in-depth discussion on healthy folate levels, what type of prenatal vitamins you should be taking, and so much more. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility For more on RD Lily Nichols head to her website. https://lilynicholsrdn.com/about/

Jan 1, 2024

Welcome to the season 3 season opener of Food, Freedom, and Fertility. Host Caitlin and Sophia start season 3 talking about getting back to the basics and emphasizing on women diagnosed with PCOS. This episode is one you will definitely want to listen to if you are wanting to start from scratch and learn about things you can be doing now to help your fertility and get one step closer to getting those two pink lines. Caitlin and Sophia engage in an in-depth discussion on PCOS labs, workouts to help your fertility and ones to avoid, how to advocate for yourself at the doctor's office and so much more. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 3 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. The Prenatal Nutrition Library : FFF20 20% MyFertilityCloud : $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty Needed : FFF20 for 20% off your order with link: https://www.thisisneeded.com/discount/FFF20?rfsn=7726780.70156a&utm_source=refersion&utm_medium=affiliate&utm_campaign=7726780.70156a You can find us on IG at FoodFreedomFertility

Jun 6, 2023

Welcome to the season 2 finale of Food, Freedom, and Fertility. Host Caitlin and Sophia embark on an exploration of PCOS labs. They delve into the crucial aspects of what to test for, how to inquire about these tests, and most importantly, how to interpret the results. This episode is a treasure trove of knowledge, designed to empower you to advocate for yourself and ensure that you're armed with the right questions on your fertility journey. Caitlin and Sophia engage in an in-depth discussion about the specific labs that you should request, unraveling the reasons behind their significance. Furthermore, they provide invaluable insights on how to delve deeper into the results and navigate meaningful conversations with your doctor. The results of certain tests can serve as guiding lights on your path to starting a family. This episode carefully dissects these pivotal labs, shedding light on their importance and illustrating how to thoroughly review and apply the obtained results. Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity. Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell : FFF10 10% pre-natal, fish oil or men's pre-natal The Prenatal Nutrition Library : FFF20 20% Link from episode: WWW.thebloodcode.com/homa/ir/calculator You can find us on IG at FoodFreedomFertility

May 29, 2023

Join us in this episode of Food, Freedom and Fertility as we delve into the world of reproductive health and the crucial role of progesterone in pregnancy. Our special guest, Dr. Gary, a renowned reproductive endocrinologist from Fertility Cloud, sheds light on the importance of adequate progesterone levels during pregnancy. In addition to exploring the significance of progesterone, we also take a closer look at Fertility Cloud itself. Created amidst the challenges posed by the COVID-19 pandemic, Fertility Cloud has revolutionized the field of fertility treatment. Dr. Gary explains how this innovative platform provides comprehensive support for patients, delivering everything they need right to their doorstep, excluding IVF procedures. With a shortage of fertility specialists nationwide, Fertility Cloud has emerged as a solution to expedite patient care and enhance accessibility. Through the power of telehealth, Fertility Cloud ensures that fertility help is easily accessible to individuals seeking assistance. Dr. Gary emphasizes the range of services offered by Fertility Cloud, including oral medications, injectables (which require ultrasounds), and comprehensive evaluations. Dr. Gary also shares an inspiring success story of a patient who benefited from the services provided by Fertility Cloud. To learn more about Fertility Cloud and Dr. Gary, check out the link below. Fertility Cloud Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell : FFF10 10% pre-natal, fish oil or men's pre-natal The Prenatal Nutrition Library : FFF20 20% You can find us on IG at FoodFreedomFertility

May 22, 2023

In this episode of Food, Freedom and Fertility, we discuss God's Design for Sex and how to hold the goodness sex brings marriages during the hard season. We delve into the topics of sex and intimacy, challenges when trying to conceive and exploring a deeper understanding of connection within relationships. We have Francie Winslow, host of Heaven in Your Home Podcast that talks about sex, marriage and the mission of God. The discussion begins with Francie sharing her personal story of her relationship wiht god and the concept of purity and the potential challenges faced by individuals who struggle to embrace their sexuality after marriage, leading to feelings of disconnection and how to get through those. Francie invites listeners to consider God's purpose and intent for intimacy, drawing inspiration from the biblical account of Adam and Eve. The idea that becoming "one flesh" extends beyond physical union is explored, highlighting the notion that fruitful living encompasses bringing forth goodness and benefiting the world through intimate connections. Moving forward, the episode discusses how sex can feel more like a job or chore within the infertility community. Caitlin and Francie also discuss intimacy with your partner and offer practical thoughts for those who feel exhausted or stuck in a sexual rut. The importance of viewing intimacy in a broader context is emphasized, with an emphasis on understanding that sex is more than a mere act. Genuine connection, vulnerability, and prioritizing one's unashamed, authentic self are vital aspects of nurturing and nourishing each other in a relationship.This concept can get lost when a couple's focus is trying to conceive. The discussion continues by stressing the significance of building and maintaining connection and intimacy, particularly during challenging seasons. Practical tips for jump-starting marital connections are shared, aiming to reignite passion and intimacy. Shifting gears, the podcast delves into a candid conversation about female pleasure, providing insights into women's anatomy, such as the clitoris, and the importance of understanding individual preferences and pacing in order to experience pleasure. The episode mentions resources like Bonnie Burns' book "Unlock Your Orgasm ," which offers guidance on enhancing intimacy and exploring pleasure within relationships. Concluding the episode, the focus turns to nurturing intimacy during pregnancy when individuals may not feel their most beautiful. Francie and Caitlin disucss various ways to build intimacy during this transformative period, encouraging listeners to explore the different facets of connection beyond physical appearance. Overall, this episode serves as an enlightening and thought-provoking exploration of sex, intimacy, and connection, encouraging listeners to stay connected during the more difficlt times. If you would like to learn more about Francie Winsow you can visit her website: www.FrancieWinslow.com Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell : FFF10 10% pre-natal, fish oil or men's pre-natal The Prenatal Nutrition Library : FFF20 20% You can find us on IG at FoodFreedomFertility

May 15, 2023

Trigger Warning: This episode discusses a birth story and if this is something you would like to skip over please feel free to do so. Last week on Food, Freedom and Fertility Sophia shared what her TTC journey looked like and this week Sophia we delve into the story of baby Jenny's birth. We hear about the ups and downs of her pregnancy, the preparations she made, and the moments that led up to the birth of her child. Sophia takes us through her journey, sharing her emotions and experiences along the way. She talks about the excitement and nervousness she felt as her due date approached, and the different strategies she used to manage her thoughts. As the story unfolds, we hear about the challenges Sophia faced during labor, and the ways in which she coped with the pain and uncertainty. We learn about the support she received from her partner, God, and her birthing team, and the important role they played in helping her through the birthing process. Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell : FFF10 10% pre-natal, fish oil or men's pre-natal The Prenatal Nutrition Library : FFF20 20% You can find us on IG at FoodFreedomFertility

May 8, 2023

Today's on Food Freedom and Fertility Sophia shares her trying to conceive journey. Sophia has helped so many families conceive in her career she and Caitlin thought it would be fun to turn the tables and share one of their stories. Tune in to learn how Sophia and Caitlin met along with details about Sophia and her TTC journey even as far back as her early pre-pubescent years. Most listeners will be surprised by some of the experiences Sophia has had as a prenatal nutritionist. She is also dives deep in to her journey as a military spouse and how her and her husband started their family. Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell : FFF10 10% pre-natal, fish oil or men's pre-natal The Prenatal Nutrition Library : FFF20 20% You can find us on IG at FoodFreedomFertility

May 1, 2023

On this week's episode of Food Freedom and Fertility we are going to discuss Interstitial Cystitis and Fertility with Callie Krajcir, RDN, Nutrition Coach. Callie has lived with IC since she was very young. Elementary through college her symptoms would cause her pain and put her on a rollercoaster of emotions as she continued to see a variety of doctors who did not know what was wrong with her. During college she tried a variety of treatment methods and learned to advocate for herself because doctors would eventually give up. She felt isolated and learned how to alleviate a lot of her symptoms through her diet. She entered the field of nutrition in hopes of being able to help others suffering from the same condition. Today, Callie shares with us her story and her symptoms, which started with burning while urinating. She also helps provide insight to what a flare up could look and feel like and how it affects her personal life and how to be a supportive partner/friend to someone who maybe suffering with IC. She also shares how her journey about how nutrition helps keep her symptoms minimal and exactly what foods and other triggers that can be bothersome for IC. IC is somewhat of a taboo topic because some people feel awkward with the discussion but 4-8 million women and 1-3 million men have IC in the US. There are subtypes of IC and Callie helps break down the differences. The onset of IC is more common around the age of 30-40. Callie shares a quick list of foods that may cause a flare up and also supplements that can support IC patients, along with suggestions of what type of treatment team would be helpful. She also shares strategies that can be put into place to help with sex. If you or someone you may know maybe suffering from IC, please visit Callie's website: https://www.callieknutrition.com to learn more. Callie has a signature program that is called Road to Remission, which she teaches about IC and nutrition After the 6 months of the program (Identifying diet triggers, elimination diets, etc.) the client gets a lifetime membership to the program. IC is a condition that requires a lot of community and support. When in Callie's program people feel as if a 50lb weight have fallen off their shoulders which helps them in the mental health arena as well as reducing the stress response in their bodies associated with that stress. You can find more information about Callie at the following links below: Website: https://www.callieknutrition.com IG: CallieKnutrition Podcast: ICYou Podcast Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell: FFF10 10% pre-natal, fish oil or men's pre-natal The Prenatal Nutrition Library : FFF20 20% You can find us on IG at FoodFreedomFertility

Apr 24, 2023

Welcome to Food, Freedom and Fertility. Today we have Diana Rodgers. She is a dietitian and the author of Sacred Cow. She is an expert on the intersection of nutrition and sustainable agriculture. One thing in her book that she discusses is that there are there are three separate buckets: nutrition, environment, and ethics. They are separate butintricately intertwined. Those buckets are: 1. Nutrition 2. Environment 3. Ethics Diana shares how they chose the bucket topics and how the order was chosen. In her book, Sacred Cow she does a wonderful job explaining it in the most understandable way. You can find her book HERE We have all heard the rumor that "Americans eat too much meat", well Diana debunks that myth and shares some other shocking numbers with the listeners and she also explains the optimal amount of protein needed and why beef is such a great option. She also explains why meat is so important in fulfilling your micronutrient dietary needs. She likes to use Chronometer to track micronutrients. You can find the Cronometer HERE . Another topic that comes up often is that red meat is considered a carcinogenic. She breaks down the scale of how the rating compares to other daily activities and the percentages so that listeners can make an informed decision on if the value of red meat outweighs the risk. Spoiler alert… Diana, Caitlin and Sophia all agree that red meat has some extremely wonderful prosperities that our bodies need especially when TTC or breastfeeding. Should you spend the extra money on grass fed beef? Today's episode covers this topic from a nutritional perspective and an ethical standpoint. Diana shares her advice on what you should be eating if you are trying to conceive. She recommends fatty fish, eggs, and fatty cuts of meat. 4-6 oz of meat three times per day, or 30 grams of protein per day. Cronometer is important to keep track of your dietary intake. If you enjoyed this episode you can find Diana Rodgers and would like to learn more you cna find her at the following: Website: https://www.sacredcow.info/ IG: https://www.instagram.com/sustainabledish/ Amazon: Watch in your Amazon Prime Video App Other show links: Cronometer Sacred Cow book Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell: FFF10 10% pre-natal, fish oil or men's pre-natal The Prenatal Nutrition Library : FFF20 20% You can find us on IG at FoodFreedomFertility

Apr 17, 2023

Welcome to another episode of Food Freedom and Fertility. This week we have Robyn Johnson, RD as a guest to discuss minerals and hormonal health. Robyn's expertise is as follows: · Registered Dietitian Nutritionist · Bachelor of Science from University of Nebraska · Master of Science from Kansas University Medical Center · Trainings in clinical nutrition, women's health, skin health and functional & integrative medicine therapies This is a very educational episode as Robyn and our hosts discuss the way minerals work in your body, specifically focused on hormonal health. Robyn's journey with Rayvi started when she created a mineral mocktail that went viral on social media and she realized there so many people need to give attention to their mineral intake. Robyn wanted to help deliver a nutritious solution to match clinical needs with convenience. After working with clients for years, she has seen first-hand how powerful optimizing mineral intake can be. From supporting energy levels, to gut health, skin and hormones, minerals are foundational to good health. Robyn shares with us how minerals work in the body. Minerals allow all the signals in the body to work, without them…body signals would not be able to communicate properly and for the most part… we don't make the minerals our body needs, we should be getting them from our food intake but with the stress of daily life and the declining levels of minerals in our food supply majority of us are deficient and our cells (and health) are left to struggle. During this episode as we discuss different minerals and all that surrounds them, keep in mind that majority of the studies done to test the soil quality are not current, most of the studies were completed in the 1970's so the data isn't up to date. Sodium is a feared mineral but Robyn helps clear up myths about it and also shares with you some symptoms that point to mineral imbalance. Some of those symptoms are: fatigue, afternoon crashes, constipation, feeling puffing, and drinking water but still feeling puffy. She also discusses the difference between trace mineral drops and Rayvi. Rayvi is Robyn's company that makes mineral intake easy. It supports energy and vitality by properly hydrating your cells and providing an antioxidant boost. If you are unfamiliar with trace mineral drops, they have a little bit of a lot of minerals where as Rayvi has a lot of potassium and focuses on macro minerals. Rayvi also has high standards in place, such as ingredients are sourced from regenative farms, that are taking care of the land and the soil. Rayvi's current flavors include Hibiscus Raspberry, Passion Pineapple and Ginger Turmeric. An at home DIY mineral cocktail could be: Coconut water, pinches of salt, splash of cranberry. Minerals in relation to trying to conceive, pregnancy and men's health is a hot topic and this episode supplies info on all of those areas. Robyn explains why it is hard to overdose on minerals why you are pregnant. It also shares tips about how minerals can help any vomiting during pregnancy and other helpful facts. As a breastfeeding mother it is important to ensure you have quality mineral absorption as your needs are high because breastfeeding is a demanding process, hydration is boosted by proper minerals which allows you to produce milk. You are your babies entire nutrient support as a breastfeeding mother. Robyn also discusses how minerals affect the sex hormones and how certain levels of minerals can fluctuate your hormones. Water carries a lot of minerals in it so this is broken down for you so that you can understand the quality of minerals in your drinking water. It all depends on your water source and your city. Certain water filters should be chosen to minimize contaminates but you must be careful and research your water source because some filters can also filter out minerals and you will need to replace them. To learn more about your local water check out the EWG tap water data base . You can also have your water tested through the company Simply Water . While listening to this episode you will ask yourself… how can I be more proactive in choosing foods that might also be helpful in my mineral status… well don't worry! That question is answered. The easiest way to remember is : Roots and Fruits! We all know fruits but these are some great roots to include in your diet: potatoes, beets, carrots, rutabagas, turnips, parsnips, and squashes. If you can source your veggies and fruit from nutrient dense soil that will help your mineral intake as well. Animal based foods will help your mineral intake along with adding brewer's yeast, coco powder or bee pollen to recipes, smoothies and meals. If you would like to try out the Rayvi products checkout the links below and be sure to try out some of their at home mineral mocktail recipes. However, if you feel like you are running on survival mode and have some of the symptoms discussed in this episode you should consider talking to a medical professional for additional help. Connect with Rayvi: Website: www.RayviShop.com Use Code FFF10 for a special discount Rayvi Recipe guide: https://rayvishop.com/pages/recipe-guide Mineral mocktail guide with at home recipes: https://www.nutritionbyrobyn.com/mineral-mocktail-freebie Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell : FFF10 10% pre-natal, fish oil or men's pre-natal The Prenatal Nutrition Library : FFF20 20% You can find us on IG at FoodFreedomFertility

Apr 10, 2023

Welcome to our 100th episode of the Food Freedom and Fertility podcast. We celebrate this episode with the one and only Cassy Joy Garcia who is a recipe developer. Cassy Joy Garcia, a New York Times best-selling author, of Cook Once Dinner Fix , Cook Once Eat All Week, and Fed and Fit as well as the creative force behind the popular food blog Fed & Fit. Eager to share her healthy living secrets with the world, she started Fed & Fit in 2011. Since then, she became a holistic nutrition consultant and transitioned her personal blog into a tremendously supportive and nimble online wellness editorial, backed by a small but mighty team of writers, researchers, and editors. After realizing that her own struggles to get a healthy homemade dinner on the table overlapped with the same struggles experienced by her readers, she decided that there must be a better way. The Cook Once method was born and it has revolutionized how people cook. Cassy currently resides in San Antonio, TX with her husband and three children. During this episode Cassy describes the difference from her earlier books and her most current but she also shares with us some of her helpful tips in the kitchen. Some tips such as how to make a budget go further in the grocery store and how to store your foods so they last longer. She also helps you understand the difference between batch cooking vs meal prepping and breaks it down so that it is palatable for the novice at home cook. Cassy shares numerous resources to help you figure out how to shop once and eat all week. Cassy shares that a quick and easy win in the kitchen when you just don't feel like you aren't doing enough is KEEP IT SIMPLE. You do not have to dive into the most difficult recipe, keep it exciting, fun and easy… making it doable for you is the most important part. Majority of Cassy's at home cooking is doing with the stove and oven, however a lot of her recipes on her site and in her book explain how to use other kitchen gadgets such as an air fryer or toaster oven. She also shares some special fridge hacks on how to not let food go to waste. Cassy and Caitlin emphasize during this episode how important it is to stay true to yourself and acknowledge what you are capable of so that you do not get stressed trying to do too much all at once in the kitchen. For those of you currently TTC or you are pregnant (yay) Cassy shares that eating a colorful meal was her goal during that time in her life and even now as she helps create nutritious meals for her cookbooks, website and her own children. The goal at Fed and Fit, is to simplify wellness through quick and tasty recipes, unbiased, easy-to-understand nutrition and fitness advice, and simple swaps for safer home and beauty. If you loved this episode and want to find out more information on Cassy Joy Garcia and all of her delicious books and recipes head over to www.FEDANDFIT.com You can also sign up HERE for some free meal plans! Or find her on IG at fedandfit Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell: FFF10 10% pre-natal, fish oil or men's pre-natal Prenatal nutrition library: FFF20 20% You can find us on IG at FoodFreedomFertility

Apr 3, 2023

On this week's episode of Food Freedom and Fertility we are discussing how to avoid pregnancy until you want to get pregnant! We will discuss all of the potential forms of birth control. Sophia and Caitlin will help you understand what options are out there and give their feedback from a profession and personal viewpoint. One of their favorite methods of birth Control is a non-hormonal option. They remind women that you will always ovulate before you get your first period post-partum. Condoms are a fairly efficacious form if you use it correctly and there are also non-toxic brands that have quality ingredients and steer clear of no oil-based lube with a condom. Fertility awareness method is the form of a wearable and observing cervical mucus . Some other forms of Birth control discussed this episode are the following: Copper IUD Intrauterine device Insert during period, so cervix is open and more pliable Copper is toxic to sperm Acts as a spermicide Doesn't prevent ovulation and fertilization, just implantation Is there a connection between copper IUD and autoimmune onset? Some research suggests: Immune system will always react to foreign device in body Mechanism of action for IUD is to get immune system to react It can cause, trigger, contribute to severity of autoimmune disease If you have any complications, can cause injury or scar tissue which may affect fertility Most people don't have these problems, just a risk to be aware of. Diaphragm and Sponge: · Women inserts it through vagina up towards cervix · The sponge soaked in spermicide · Diaphragm doesn't impact sensation while having sex (not like condom) · You can insert in advance · Spermicides aren't always very healthy for women · Don't want to alter vaginal pH Withdrawal Method: · This method is exactly what it sounds like · Not very effective, higher risk · Relies very heavily on responsibility of man · May take some of the pleasure out of it Surgical Options: · If you are having a C section, they can do this at the same time · Partial hysterectomy, remove ovaries and/or uterus · Benefit to leave ovaries · Want to ovulate · For long term health (think bones) · Want to keep ovaries if able · These are essential organs · Women can die from hysterectomy Tubal Ligation: · Ectopic pregnancy risk is higher · Impartial or partial non-closing · Body can regrow an opening · Can cause health risk if pregnancy occurs after · If not having a planned C-section, it is a MAJOR surgery Vasectomy: · Cutting the tubes that carry sperm · Making sure that sperm doesn't enter future ejaculate · Not 100% effective · Think about long term life, what would happen if relationship dissolves Hormonal Options: · Can be very easy to use · They work by shutting down ovulation · Shut down feedback system of YOU creating your own hormones of you creating follicles and getting ready to ovulate · OR drastically decreasing estrogen · Thick cervical mucus, sperm has a more difficult time getting through · OR impact uterine lining · Sperm have more difficult time getting through uterine lining · Can be pill form, injection, or inject object into vaginal anatomy. Can also be patches, implant to skin into arm · Some can be more localized towards sex hormones · Arm injection doesn't always stay put and doctors may "lose" it. Can't find it, "sorry, you may never get pregnant" · Also, risk of plastic in body · Any hormonal BC WILL get into your breast milk IUD: Hormonal: · Made of plastic · Contain hormones · Typically lose your cycle · Significant increase for infection · For ANYTHING that you put in your body · Direct route right into uterus! Much more dangerous than just a vaginal and vulva yeast infection. · Have a conversation with your doctor about how long you plan to be on the pill/contraceptives for! A takeaway from this information would be that you must do what works best for you and your life. Informed consent is important so that you can make the best decision for you. Be sure to understand the benefits, risks, and alternatives you have. Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell: FFF10 10% pre-natal, fish oil or men's pre-natal Prenatal nutrition library: FFF20 20% You can find Food Freedom and Fertility on Instagram @FoodFreedomFertility

Mar 27, 2023

Welcome to Food Freedom and Fertility, this week we are talking about planning to conceive after a baby- getting your cycle back and much much more! Caitlin and Sophia discuss the landscape post-partum territory looks like. The first topic of discussion is how soon after my baby is born should I be trying for my next. Sophia and Caitlin share the different research on the different reasons why it is important to wait a certain amount of time and how your body can still be recovering from nutrient deficiencies, C-section trauma, postpartum depression and other things your you need time to heal from. They also share how your risk can increase the closer together your pregnancies are and what that means for your baby. We realize that sometimes pregnancy can happen unexpectantly and they also say how to take care of yourself, your unborn baby and your baby out of your belly if you do become pregnant if you are under 1-year post-partum (which is the least amount of time that is recommended between births) Another question to consider is your lifestyle, how you parent, how you feed, how you sleep. Our hosts walk you through the different scenarios and how each one could be affected by having another baby. They want you to know that if you are breastfeeding that relationship may change with your non-utero baby, your body will prioritize the baby inside, your supply will decrease but there are ways around that such as donor milk. This episode also discusses the question of "Is my cycle back?". Some women with PCOS can be confused by the new cycle and can't tell the difference between a standard post-partum cycle return and PSOS, so they suggest getting lab work done to give a definitive answer. They also mention that once your baby starts sleeping longer, women typically start to get their cycle back or if there is another source of hormonal feedback it can trigger your cycle to start again. To wrap up the episode Caitlin and Sophia want you to work on your thoughts about yourself and do what is best for you and your body. Also consider that your most healthy self isn't necessarily your most fertile self. Continue to stay on your prenatal and remember that your body is not a trash disposal for you to dump junk into, so continue the healthy eating and be sure to check in on your mental health. You can also get lab work done to check your Vitamin D, iron and immune levels to ensure you have recovered from your blood loss from your previous pregnancy. Review your life without judgement and prioritize your health and the health of your family, there is no need to rush your timeline. Listen to your intuition and do what is best for your body. Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 15% OFF in $15 or more FFF15 FullWell: FFF10 10% pre-natal, fish oil or men's pre-natal The Prenatal Nutrition Library : FFF20 20% You can find Food, Freedom and Fertility on Instagram @ https://www.instagram.com/foodfreedomfertility/

Mar 20, 2023

On today's episode of FFF we have the founder of The Prenatal Nutrition Library, Ryann Kipping. Not only is she the founder of TPNL she is also the author of Feel Good Pregnancy Cook Book : and she is a CLE (Certified Lacation Educator). We have Ryann on the show today so she can help you break down Blood Sugar Management by Trimester and Gestation Diabetes this episode also helps you understand why the Prenatal Nutrition Library exists. She is a huge advocate of empowering pregnant women to make their own decisions and really take ownership for their body and pregnancy by providing them with the knowledge to feel the power to do so. Sophia refers to Ryann as the voice for choice because of her ability to present important information that is vital in making choices that are right for you. Ryann feels passionately about being a prenatal nutritionist and felt the TPNL was an important missing link for pregnancy because women were put into a situation where they were being give extreme amounts of info and in the same breath a complete lack of info, which led to just "googling" the answer that bubbles to the top of the search engine. Ryann has created a place of knowledge that just doesn't say "DON'T EAT THIS" but dives deeper into the reason why certain foods are on a do not eat list. Knowledge like this can help women who are a part of the community that have lost pregnancies and tend to second guess all decisions and blame themselves for everything. Each trimester brings unique challenges and having this pocket guide that provides quality data on what and why to eat certain food for all the symptoms of pregnancy such as heartburn, nausea, etc. is invaluable. During the episode Ryann shows an example of how she breaks down a food and shares what she would tell a client who was inquiring about a "do not eat" food.They also discuss why certain foods are on a list because of the ability to harbor bacteria and why certain foods get a bad reputation due to how it is prepared. The big question Ryann suggest mothers to be ask is WHY? The Prenatal Nutrition Library helps you find out those answers and make that informed decision. A trick that Ryann shares for anyone in their first trimester when nausea tends to show up is that eat a source of carb but follow it with protein and fat that you can stand. There are many different healthier carb choices on the market now and choosing those over a less healthy option is always a great choice. She also shares is that even though you may feel that a certain food is going to make you feel better it might be the actual culprit behind why you are feeling bad! After the first trimester is over it is time to bring back the good stuff that you couldn't handle before… veggies, protein sources (especially fish and red meat). Remember to stay prepared with snacks that you know make you feel good and can be a good snack for your specific blood sugars is incredibly important. Sophia, Caitlin and Ryann also discuss the Glucose test in depth and other options that may be available for you. There is a dye and preservative free test called the Fresh Test if you feel that the traditional test goes beyond your level of comfortability after cleaning up your lifestyle. This episode will help you understand how beneficial certain foods can be during a pregnancy in each trimester and also Ryann and our hosts share the benefits and resources the app can provide. For more information about the Prenatal Nutrition Library be sure to head over to Website: https://new.theprenatalnutritionlibrary.com/ Ryann on Instagram: https://instagram.com/prenatalnutritionist/ Special Listener discount code: Prenatal nutrition library: FFF20 20% Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 25% OFF in $25 or more FFF25 FullWell: FFF10 10% pre-natal, fish oil or men's pre-natal Prenatal nutrition library: FFF20 20% Be sure to find the Food, Freedom and Fertility podcast on IG: @foodfreedomfertility

Mar 13, 2023

Welcome back to another episode of Food Freedom and Fertility, on this episode we are super excited to welcome back Amy Beckley, founder of Proov . Amy, who is an infertility veteran and PhD Scientist and the inventor of Proov. After three years of infertility and seven miscarriages, Amy applied her own science expertise to uncover a luteal phase defect (a problem with ovulation quality). With help from her doctor and a simple supplement, Amy was able to get pregnant with her daughter. Inspired to help other women, Amy teamed up with co-founder Ellen Schell to launch Proov — a company dedicated to empowering women at every stage of life to track their own hormones quickly and easily at home. Amy shares her personal journey with infertility and how it inspired her to invent Proov. The history of Proov and where it began will help you understand how valuable of a product it is and Amy does a great job of explaining how to take the test, read the test, how to address your providers with your concerns based on the results. She also explains how all of your results are connected to an app customizes a guide to help you through your cycle. Amy, Caitlin and Sophia also discuss the biology behind what and why Proov testing is so valuable on the conception path. The product line that Proov now has expanded from the original progesterone test they started with. They have now moved on to an ovulation test, a test to called Reserve to check your FSH Levels (this helps quantify your egg count). They also have a test called Complete that measures all 4 hormones across the cycle and more. Here is the current list: Predict & Confirm Kit Confirm PdG Tests Sperm Test Predict LH Tests Check Pregnancy Tests Reserve FSH Tests In addition, they also have a full line of Cycle Support to improve your fertility care. They have support for every stage of your reproductive journey. You can find the tests and the supplements HERE! Amy also shares that even now that she is not TTC she uses Proov to help her address her body and the monthly changes that occur. In the world of fertility Sophia, Caitlin and Amy would love to see more research on other concepts besides IVF. They are all supporters of IVF but feel the other areas of fertility could benefit greatly if some of the focus was redirected. Amy was last on the FFF podcast in 2019 and she shares how 2020 was a great year for doctors and clinics to see how helpful at home testing can be, she also shares what has changed over the past 3 years. Proov has ample support from Doctors because it is very reliable. Amy addresses why it is so reliable and also how to bring up the tests and advocate for yourself. Proov is a wonderful resources to help women and a big component of that is the app. It is similar to a Cycle tracking app but with your specific hormones to back it. The app can help you tailor your diet and lifestyle according to your cycle. The app also shares which supplements would work the best with each phase of the woman's cycle. If you would love more information on Proov, you can visit their website www.ProovTest.com . We have always been super fans of Amy and everything happening at Proov and we are happy that they have joined this season as a sponsor of the podcast. You can use a special FFF discount code on their site. See below for details Website: www.ProovTest.com Instagram: @ProovTest https://www.instagram.com/proovtest/ Proov Discount : Proov Testing Kit and online app 25% OFF in $25 or more FFF25 Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount. Proov Testing Kit and online app 25% OFF in $25 or more FFF25 FullWell: FFF10 10% pre-natal, fish oil or men's pre-natal Pre-Natal nutrition library: FFF20 20% Be sure to find the Food, Freedom and Fertility podcast on IG: @foodfreedomfertility or click HERE

Mar 6, 2023

Welcome to the 95th episode of Food, Freedom and Fertility! This week we have the founder of FullWell Fertility, Ayla Baummer, MS, RD, LDN. Ayla founded FullWell as an adjunct to her clinical practice at Boston Functional Nutrition because she wanted to make the evidence-based, effective, and high-quality supplement they created for their clients available to the rest of the world. Sophia and Caitlin have been fans of Ayla's and FullWell long before the FFF podcast was born. Ayla has joined numerous times on the podcast but this time the focus is on Omega-3 and Fish Oil and the Importance in Pre-Conception and Pregnancy. In addition to all of the amazing information you will learn in this podcast AND the discount of 10% you will receive using the code : FFF10… Ayla is giving a full set of her products to one lucky winner. To take part in the contest you need to follow FullWell on Instagram (@fullwellfertility), go to fullwell.com join their email list. One lucky listener will win: prenatal multi, men's prenatal, nourish nerves, fish oil. Be sure to enter. During this episode we discuss a few of the products on FullWell's website such as their tincture and why it was created but the big focus today is on Fish Oil. Fish Oil is wonderful because fish are packed with a variety of benefits, they are very nutrient dense. Unfortunately, seafood consumption has been declining over the years, due to supply and contamination. In a perfect world it is ideal to consume whole foods first but it can be difficult due to the above-mentioned challenges. FullWell's fish oil is sourced from small fish such as anchovies and sardines. These fish are raised in a sustainable fishery off of the coast of Peru. Ayla shares more important and transparent details about the manufacturing, the testing and the overall full process. All of the test results are shared so that consumers can feel good about the quality of fish oil they are taking as fish oil is a very fragile oil. The shelf life of FullWell's fish oil is 2 years and meant to be stored at room temp. Sophia, Caitlin and Ayla discuss what amount of fish oil should someone be taking, which they suggested 400mg if you are severely deficient while TTC. Again, getting your fish oil from whole food is always best, but a high-quality fish oil is a wonderful alternative. If you eat fish but you are intimidated by cooking fish, Caitlin suggested using non – bleached parchment paper packets, add olive oil, lemon and steam… this takes away the fishy flavor. Ayla and our hosts discuss ethical concerns about fish. Ayla shares that if you do not consume any fish, taking a Vegan algae-based omega 3 supplement would be better than taking nothing at all. The stakes are very high if you can't meet the Omega 3 levels. This could affect your body's healthy blood flow or the ability to combat inflammation. They also mention that taking the correct level of Omega 3's improves the ability for implantation and it is critical for fertilization. Another vegan alternative to fish oil instead of algae would be Oysters, since they have no central nervous system. Ayla shares with listeners her thoughts on dosage changes throughout your pregnancy and why, how to take a fish oil, the best time of day to take it and should it be taken with food. She also emphasizes the importance of the male partner's need for fish oil too. Ayla has done a wonderful job of creating a fish oil product that is not only thoughtfully sourced, fully tested and transparent, but she manages to keep the price lower than equal competitors because it is only sold on the FullWell's website. In addition to creating a product to help the vitality of your pregnancy… FullWell is also helping to clean up the ocean by removing 1lb of plastic and trash from the ocean for every product purchased. One final message from Ayla is that she looks to empower people with education so they can make the best decision for their family and lifestyle. Always advocate for yourself. If you loved this episode please check out the other episodes that Ayla has joined us for. For more information and discount codes to our sponsors please follow the links to 3 of our most favorite brands that we have raved about throughout our podcast. Special links and codes from this episode Proov Testing Kit and online app 25% OFF in $25 or more FFF25 FullWell: FFF10 10% pre-natal, fish oil or men's pre-natal Pre-Natal Nutrition Library : FFF20 20% a monthly or annual membership

Feb 27, 2023

Welcome to the second season and 94th episode of Food Freedom and Fertility. This episode jumps in where the last episode left off with our guest and listener Caitlin Dillon. Caitlin was a listener who participated in a contest last season and won the opportunity to be a guest on the podcast. Last episode Caitlin and Sophia discussed what Caitlin Dillon and her husband have been doing in their TTC journey. We pick up as we dive deeper in to Caitlin's data, labs and personal habits. While Caitlin and Sophia give additional suggestions and recommendations for the Dillons they also remind them that they are working very hard on a very emotional task and praise them for the work they have done to this point. Some of the additional information our hosts share are tips on how to help inflammation such as eating leafy green veggies, fish and fruits. They also discuss signs to tell if you have inflammation. Typically, when progesterone is not optimal inflammation is the first place to look. Some of the signs are painful joints or a puffy face. One topic up for discussion was the importance of a pelvic floor therapist in a woman's life and how valuable it is to see one. They suggest that every woman at some point in their life see a PFT. In summary, Caitlin and Sophia share what they would suggest that Caitlin and her husband do next in their journey. First on the list is to dive into Caitlin's progesterone levels, make an appointment with a pelvic floor therapist, move forward with FERTILYSIS , tame inflammation issues, look into Caitlin's husbands high white blood cells in his semen, rule out Caitlin's L-shaped cervix. There is a type of massage technique from central America called "Maya Abdominal Therapy" and it manually repositions the uterus which could help with the cervix. And finally, Caitlin should get her clotting factors tested for Antiphospholipid (an autoimmune disorder that is associated with pregnancy complications, including preeclampsia, thrombosis, autoimmune thrombocytopenia, fetal growth restriction, and fetal loss) and a blood test called D -dimer. It was a pleasure having a listener join the podcast for these 2 special episodes and we hope that some of the info shared in this podcast can be valuable in your journey as well. Also, a huge thank you Caitlin for your vulnerability and your confidence in sharing your story with Food, Freedom and Fertility. If you would like more information and discount codes to our sponsors please follow the links to 3 of our most favorite brands that we have raved about throughout our podcast. Special links and codes from this episode Proov Testing Kit and online app 25% OFF in $25 or more FFF25 FullWell : FFF10 10% pre-natal, fish oil or men's pre-natal The Pre-Natal Nutrition Library : FFF20 20% a monthly or annual membership

Feb 20, 2023

Welcome back to Food Freedom and Fertility! We are kicking off Season 2 with one of a special guest… one of you! Last season we finished with a contest for our listeners to give us a review and you could win a guest spot on the podcast. Caitlin Dillon wrote a great review and she is the lucky winner. Or shall we say we are lucky to have her on the podcast to share her personal fertility journey. During this 2-part episode our guest, Caitlin shares her path and discuss some of the difficulty and confusion surrounding her experience. This episode (and the next) are special because it gives you some insight on what it is to work with Sophia Pavia or Caitlin Johnson. Caitlin and Sophia answer some questions and offer their advice and support to Caitlin. They also her help decipher some of the messages she has been getting from her doctors. This first episode is a 2-part episode because having a listener who is currently going through her journey was so exciting and there was so much to be discussed. Caitlin, our guest, also introduces a new and exciting treatment that she has used from Europe, that tests your menstrual blood and sends a report back. Through FERTILYSIS Female Microbiome testing, they can detect hidden infections of the uterus causing endometritis, which could lead to implantation failure, recurrent miscarriages and pregnancy complications. Towards the end of the episode they start to dive deeper into Caitlin's data, labs and personal habits and share helpful tools and tips. Be sure to come back next week to listen to part 2 of Season Kick Off - Infertility Listener Interview Special links and codes from this episode proov: FFF25 25% OFF $25 or more FullWell: FFF10 10% pre-natal, fish oil or men's pre-natal Pre-Natal Nutrition Library : FFF20 20% a monthly or annual membership FERTILYSIS Female Microbiome testing

Jul 4, 2022

In this episode of Food, Freedom and Fertility we are going to celebrate our 2-year anniversary! Caitlin and Sophia's main discussion during this episode is all about becoming a mom on purpose. They chat about the sacrifice, the joy and the work that comes along with being a mom. They candidly share their favorite moments from the past 2 years and some of their not so favorite moments. Over the past 2 years Food, Freedom and Fertility has covered a broad variety of topics to help listeners who are trying to conceive and the hosts recap some of the episodes and really provide a fun and informative wrap up of their podcast over the past couple of years. Food, Freedom and Fertility will be back in the fall with all new episodes but in the mean time be sure to re-visit some of the past episodes because maybe you are now in a new position and your situation has changed and the information may affect you differently. Listeners have you ever thought that you would love to be a guest on the podcast? Well now is your chance! If you want to enter you must: Write a review or rating Screen shot your review/rating Sent that screen shot via direct message to the Food, Freedom and Fertility IG account. Thank you to all the listeners, we do this podcast for you and we are thankful for your continued support!

Jun 27, 2022

This week on Food, Freedom and Fertility we are joined by Marissa Kai Miluk who is a Registered Dietitian Nutritionist and Body Image Coach. Marissa works with individuals who struggle with their relationship with food and body image. Her specialty is binge eating and through her practice, Behind the Binge, she helps individuals break free from restrictive eating patterns and reclaim trust with their body to move towards a more compassionate and enjoyable approach to health and well-being. When she isn't working with clients she enjoys spreading the Anti-Diet message on Instagram @binge.nutritionist and through her podcast, Behind The Binge Pod. Marissa helps explain to listeners what exactly binge eating is. Binge is a word that has gained momentum over the past few years and Binge eating wasn't a diagnosed eating disorder until 2013. A binge is a situation where you are eating a large quantity of food in one setting to a point of extreme fullness. You are stuffed but you can't stop eating. Overeating is different than binge. Binge is typically paired with a feeling of loss of control or a sensation of almost blacking out. Marissa, Sophia and Caitlin share examples of what overeating looks like and what binge eating looks like. Listener's will get a general idea of what Binge Recovery looks like during this episode but can learn more from Marissa's online course which you can find her. Binge Recovery is supportive of everything, including fertility. One big step is helping clients normalize fear of food and learning what can you add into your life to support your goals. Make other choices that help regulate your blood sugar or to help add value into your life in other ways. A question to ask yourself when recovering from binge eating is "What will help me have more of a fun and free experience?" It is important to remember nothing is one size fits all, you must be sure to try new things and use what works for you and what can support you and also be compassionate with yourself! If you are listening to this episode and it feels very much like your lifestyle patterns one tip that Marissa shares is to notice pattern of your Binge Eating, reflect on what happens and then create a disruption. Remove yourself from that pattern and the environment. To learn more, you can find Marissa via the links below: https://makainutrition.com IG: binge.nutritionist @behind.the.binge

Jun 20, 2022

This episode of food freedom and fertility is the 3rd installment of TCC friendly swaps! This week we jump into snack and fridge swaps and while we have some good ideas we want the listeners to know that you will need to expand your horizons for snacks because there isn't always a 1 for 1 swap, but to remember it's all about balance. It is ok to remember that if you love a snack… make room for it but also keep in mind how much you indulge on this treat. If it something you have daily make sure to see if you can make a more fertility friendly choice. If you need a little snack inspiration you can try organic grapes and sharp cheddar, berries, fruit with sunflower or other nut butter, you can also create your own trail mix with dark chocolate almonds and other nuts. Being prepared always help you make the best choices so having something prepared is always the goal however sometimes you just need that quick grab and go option and there are healthy items such as Beanie Bops that come in a variety of different flavored and spiced beans or a grass fed, low sugar jerky and the new wisps crackers are a great alternative to a chip! Having something you've thought about ahead of time and just having it ready It is also ok to indulge every so often during a period or other situation but remember to make sure you are making choices that fill your cup vs fill a void. When looking in your fridge condiments take up a lot of space and there is plenty of room to make better choices in this area. If you love a sweet salad, instead of choosing a creamy sweet dressing opt to use oil and or vinegar as the dressing but add fruit to your salad for the sweet craving. If you need more flavor options Primal Kitchen offers a healthy and clean option with a line full of different flavors. Eggs are a great snack option and the best version of an egg would be a pasteurized egg so that the chickens are getting all of those rich and healthy vitamins from the earth. Also remember to store those veggies and fruits where you can see them so you don't waste them! The best place for a fruit or veggie is front and center! Freezer foods that Sophia and Caitlin keep stocked are frozen meets, organic berries, liver cubes (to drop into sauces) frozen soups, frozen veggies and a favorite Costco Bare Chicken nuggets which are a great Chick-Fil-A dupe! A tip for listeners is instead of focusing on a meal plan thing about your week more broadly and estimate for your life! Some days are busier than others, some days you feel more creative, and some days you just don't want to cook at all! That's why host, Sophia suggests to plan your week as follows: 2-3 days of the week with have NO ENERGY quick fix meals available. Such as a rotisseries chicken and bag salad. 2-3 nights that are your all-Star night menu nights, which is a night you are ready to roll out your best recipes! 2-3 nights for a normal day and that is where you make a meal you've made a dozen times and your family likes it. Usually requires medium effort. 1 Night where you try something new! 1 Left over night 1 Take out night Remember that you don't have to be perfect and it is a process so allow yourself the grace to start transforming your healthy, fertility friendly lifestyle!

Jun 14, 2022

On this week's episode of Food, Freedom and Fertility Caitlin and Sophia are talking about grocery swaps! During this "eat this… not that" episode to help with your fertility journey and overall health! Our hosts start off with organization tips on how to curate your shopping list to fit your life which will help you kick off a successful grocery store trip. They also discuss the EWG's new list of dirty dozen and clean fifteen. They dive into how important it is to look into your pantry items that carry some of these items and keep that in consideration when you are shopping. They also want to remind you if your budget needs some cushion check out frozen organic fruits and veggies for a healthy and budget friendly substitute. Sophia and Caitlin tour their kitchens and discuss the good and the not so good options such as which type of oils you should use for cooking and the reason behind it. They also suggest that cooking with fats such as butter, tao, good lard, chicken fat, duck fat are excellent options. If you are used to using Pam spray a good alternative is to swap it out for a spray bottle like a Misto Sprayer and put oil in it. You could also swap your Pam spray for olive oil or avocado spray instead. They also suggest using an actual maple syrup and not something like Log Cabin. Real maple syrup can taste different and may be an adjustment but if you are eating oils or syrup everyday it is best for your overall health. Other key foods of concern to find healthy alternatives would be your Teas and Coffee. You want to be sure that your tea and coffee are "Fair Trade". Nut butters are another big flavor switch but totally worth it since most non-organic nut butters are palm oil aka processed seed oil and sugar. Speaking of nuts… it is a good idea to make your own trail mix so that you can include quality ingredients with healthier ratios and variety. For those of you who have comfort foods and childhood memories of things like hamburger helper and rideroni… their are copycat recipes on the web that you can make from home that are similar to the original product but you will need to plan ahead so these aren't default options for when you are in need of something quick! Canned goods are another good item to have on hand for quick meal ideas. When you are buying canned goods you want to look at what the cans are lined with and made of. You want a Bisphenal free can: may not last as long but less toxic. Canned foods can be helpful in adding fiber, protein, vegetables to meals that take less work. But you want to make sure you are buying cans with a safer lining. Glass jars are great for tomato products or other products. Boxed products may be a good alternative. This episode also covers important info on choosing a good pasta option, flours, bone broth, cereals and much more! As always moderation is important. So keep that in mind that if you stray from the BEST option sometimes that is ok!

May 30, 2022

In this episode of Food, Freedom and Fertility Caitlin and Sophia are discussing TCC friendly kitchen swaps! Caitlin and Sophia have some great tips on how to make easy swaps in the kitchen to better serve yourself and your fertility. Women with PCOS have increased effects with plastic exposure. By reducing plastic exposure in the kitchen you help control and influence the way your genetics interact with your environment. So how do you determine how to curate your kitchen to support your health and fertility? The question you need to ask yourself is, what is your specific exposure? How often are you being exposed? Items you use more frequently or that have greater exposure risks should be on the short list to swap out. We'll talk about what needs to get out today and what items you may want to swap out down the line when you have the means. In today's episode Caitlin and Sophia explain how certain single use plastics are the biggest offenders of exposure in the kitchen and what they recommended as alternatives to swap out. We are diving into kitchen swaps for hot beverages, storage containers, plastic wrap, non-stick pans, cooking utensils, the microwave, water bottles, water filtration, and much more! The biggest take away from this episode is that you are in control of your health and fertility journey and can make small but important changes to better serve yourself. Don't feel that you need to throw out everything in your kitchen and restart, you can take control by identifying some of your biggest exposures and making changes where you can. To look up ratings on different plastics and exposure check out environmentalworkinggroup.org

Apr 25, 2022

On this week's episode e of Food, Freedom and Fertility we are joined by Karly Nuttall a Midwife and Educator. Karly is a certified Professional Midwife who has also launched on online school, Midwifery Finishing School. Today we have Karly here to discuss Midwifery Care for Pregnancy Health specifically focused on pregnancy loss. The Midwifery approach to pregnancy loss is very open and diverse. The thought process is that there is not one correct way to handle this but better yet you must do what is right for you and your family. Karly helps us understand the risk of infection for non-viable pregnancies and the details of a natural miscarriage and letting it pass on its own. Also, she discusses the benefits of this process and how you can truly make this experience something that will help you fell more at peace with the situation better. Karly walks us through how each miscarriage can be extremely different and especially based on how far along you are. One of those options is a D&C. She helps us understand what a D&C is… not to be confused as DNC. A D and C is Dilation and curettage (D&C) is a procedure to remove tissue from inside your uterus. A lot of people assume D&C is specifically for the removal after a miscarriage but it can also be used for other uterine conditions. But she also explains that all medical procedures should have a discussion and informed consent with full explanation of all of a patient's options. Karly discusses that pregnancy loss early is commonly due to genetic abnormalities. Rarely are external causes the root of a miscarriage. Typically, women who are 35 and younger have a harder time requesting genetic testing until 3 miscarriages, however Karly suggests that if you feel the need for any testing you should speak up and find a provider that will support your decisions. Some of the testing to be done is to check for progesterone levels, MTHFR gene mutation and thyroid levels. Having a support team in place and a referral network will assist in your right as a patient to request these tests. The role of a midwife is discussed at length and what role your midwife will have in the scenario that you have a miscarriage at any time during your pregnancy. Traditionally we as a society feel it is expected to hand over our bodily functions to the hospital and doctors. However, Midwives' goals are to help people feel connected to the process. Take ownership of not only decisions but the process. Miscarriage is a difficult topic to navigate, but we want you to remember that you have options, you have support you don't have to do things a certain way. You get to regard the life of your baby however works for you and if your providers do not support that it is ok to find someone else who does. If you would like to learn more about Karly Nuttall please check her out at the links below. www.karlynuttall.com Midwifery Finishing School Podcast Instagram

Apr 18, 2022

On this episode of Food Freedom and Fertility we have Aimee Raupp, MS, LAc, is a renowned women's health & wellness expert and the best- selling author of the books Chill Out & Get Healthy , Yes, You Can Get Pregnant , and Body Belief . A licensed acupuncturist and herbalist in private practice in New York, she holds a Master of Science degree in Traditional Oriental Medicine from the Pacific College of Oriental Medicine, a Bachelor's degree in biology from Rutgers University and is currently working on a master's level education in functional medicine. Aimee is also the founder of the Aimee Raupp Beauty line of hand-crafted, organic skincare products. She has appeared on The View, and has been featured in Glamour, Allure, Well + Good, GOOP, Shape , and Redbook, and has received endorsements from Deepak Chopra, Dr. Christiane Northrup, Arianna Huffington, and Gabby Bernstein for her work in helping thousands of women to improve their vitality, celebrate their beauty, and reconnect to the presence of their optimal health. Aimee is also the Head of Chinese Medicine at The Well, an active columnist for media outlets such as Thrive Global, Well + Good, MindBodyGreen and is a frequent speaker at women's health & wellness conferences across the nation. She engages her large community worldwide through her online During this episode Aimee will help walk through a variety of topics around egg quality but one major important thing to remember is that when you are improving the quality of your egg cells you are also improving all the cells in your body, we are amplifying health. Aimee helps answer the question of if women are born with all your eggs you will ever have, how is it possible to impact your egg quality? Aimee explains that the eggs you have are not developed. When those eggs mature the environment, you are in is what impacts their quality. The extracellular fluid that surrounds the cells is affected by the environment. Aimee also dives into a variety of other ways your egg quality can be affected. It is important for women to realize they can control certain things and one of the items that research is pointing towards is a certain type of anti-inflammatory diet lifestyle and diet lowers oxidative stress, which causes cellular abnormality which can lead to poor egg quality. Using food to change the aging process behind your cells will help improve the quality. What you do now will affect the next 2 generations. Aimee has written a book, The Egg Quality Diet, which is the culmination of what Aimee Raupp has found, during her two decades of clinical practice, to be the most effective nutritional approach to optimizing fertility. This diet has been proven to work not in a randomized control trial (RCT) but in real life, on thousands of real women like you. The short version of her book is to count your Macros. Your macros should be 40-50% quality fat, 30% protein and the rest good quality carbs (sweet potatoes, beans, fruits). Her thought process is to heal the gut, improve absorption. Her book is meant to be for you to discover the best diet that works for you. Aimee also helps understand why a plant-based diet maybe difficult to hit your nutritional needs to help with your egg quality. There will be a point in each woman's life that they decide to stop trying to use their own eggs and decide to go forward with a donor. Aimee says that she thinks the decision is something that each woman and couple needs to make on their own but her gauge is how much more heartache can you handle or how much more can you financially afford. Just remember to emotionally check in with yourself and also have no regrets that you didn't do everything in your power. To learn more about Aimee, please visit her website at https://aimeeraupp.com and you can find her book, The Egg Quality Diet on Amazon .

Apr 11, 2022

On this episode of Food Freedom and Fertility we are discussing Preeclampsia with Laney Poye. Laney Poye serves as the Director of Communications and Engagement for the Preeclampsia Foundation, overseeing the Foundation's robust digital and traditional communications channels. She ensures that the three pillars of its mission (Community, Research, and Health Care Improvements) remain at the heart of the Foundation's work. Laney enjoys overseeing the development of scientifically accurate and accessible educational content in English and in Spanish for www.preeclampsia.org . Laney has a Master's degree in International Affairs with a specialization in women's health in low resource settings from Florida State University. She also serves as a representative voice for women who have experienced ectopic pregnancies, infertility, and pregnancy & infant loss. Laney shares her experience with preeclampsia someone who works with women who are experiencing Preeclampsia and also someone who has experienced it first-hand. Laney gives us an in depth look at her story which also includes her IVF journey. Laney is happy to share this experience as the rate of preeclampsia is every 1 in 12 pregnancy will experience it. She also feels it makes her a better advocate. Our hosts and Laney explain the difference between Gestational hypertension and Preeclampsia. Gestational hyper tension is any time in pregnancy where you manifest high blood pressure. Preeclampsia is different because it is the hyper tension but there is an organ dysfunction with it. A big risk is that the blood pressure gets so high it causes seizures or a stroke for the mother. There are symptoms you can look out for which include severe headache that doesn't go away when you take Tylenol, severe swelling hands and face that will not go away, vision changes and upper gastric change. Preeclampsia is the leading cause of maternal mortality, however one study stated over 60% of the preeclampsia deaths are avoidable if they receive the proper prenatal care. That is why it is important to know the symptoms and do not hesitate to go to the doctor if you experience any. There are higher risk groups such as women with a younger maternal age (under 20) and advanced maternal age of 35 & up, a family history of high blood pressure, PCOS, fertility issues, and black moms. Laney reminds listeners that you deserve the right care that is focused around you. If you know that you are at risk for Preeclampsia you can lower your risk in preconception period. One way is starting a low dose of Aspirin therapy 12-16 weeks before conception. That can help delay the onset or even prevent it. Be sure to check with your doctor about this helpful tool. If you have more than 1 risk factor you should consult with a high-risk specialist to help guide you through your pregnancy. It is also a good practice to begin doing anything that helps your body become healthier and more efficient. Also try to manage any issues before conception to give you a head start. Laney also helps debunk a few myths regarding Preeclampsia. The biggest take away from this episode is to listen to your intuition and always get a 2nd opinion if you feel like your care provider is not addressing your concerns. Know the signs and symptoms advocate for yourself and remember that even if your pregnancy journey doesn't go the way you thought it was going to go… you can still have a happy outcome. Hold on to that hope. www.Preeclampsia.org Facebook MoMMA's Voices

Mar 28, 2022

In this episode of Food, Freedom and Fertility we are having a special episode to focus on Plagiocephaly and Torticollis with Dr. Brittany McGeary. Brittany is a pediatric physical therapist who specializes in torticollis, plagiocephaly, and developmental delay. She owns Grow Physical Therapy, a mobile pediatric practice whose purpose is to spread awareness about torticollis and plagiocephaly and advocate for early referral and intervention. Early referral is essential in order to prevent a helmet as well as gross motor delays. Brittany provides treatment in patient's homes and offers virtual consultations. Her passion is to empower parents through education and treatment to allow your little one to flourish. This episode came to fruition because one of our hosts, Caitlin Johnson had noticed her 3rd baby moved his head with preferences and would not turn to the left. Caitlin shares the signs she experienced and how she advocated for her baby and learned about his diagnosis of plagiocephaly and torticollis. Torticollis is a condition caused by tightened or shortened neck muscles. The typical presentation is a head tilt to one side and a rotation. Dr. Brittany helps listeners understand exactly what is torticollis and where it happens. She shares a few initial signs such as baby not looking in one direction or never wanting to to turn their head to one side. She also discusses explains what Plagiocephaly is and that typically Plagiocephaly and Torticollis present together 90% of the time. Dr. Brittany walks listeners through potential risk factors that could heighten the risk of Plagiocephaly and Torticollis with container use (swings, doc a tots, and other such items), the fetal risk factor increases with a first born, multiples birth and longer babies due to the positioning of the baby in utero. Also, the use of forceps or suction devices can up the risk of developing the conditions. It is very important to address it Plagiocephaly and Torticollis immediately. There are important windows that can change the treatment plan. Babies can start screening for these conditions as early as 2 days. If the conditions are not treated there are cosmetic features that could develop but also run over into gross motor milestones. Dr. Brittany dives deeper into what that could look like. Remember to keep and out for equal and symmetrical movement, particularly neck and head and also take notice if you baby seems fussier when they face a certain direction. Treatment can assist with both conditions and Dr. Brittany's helps listeners know the timeline that would best optimize the likely hood the baby could gain normal range of motion the treatment can range between physical therapy such as stretching and strengthen. Also, assistance in your home for environmental adaption: crib placement, position during sleeping purposeful play ideas. If you are not in the Kansas City area are looking for an in-person Doctor such as Brittany you will want to search for a PT that is a pediatric physical therapist but do note that you can successfully work virtually as well. If you would like more information on Dr. Brittany McGeary, PT, DPT be sure to check her out via the links below. As always remember to advocate for you and your baby and trust your mom intuition. IG: Grow Physical Therapy FB: Grow Physical Therapy www.growphysicaltherapy.com

Mar 21, 2022

Welcome to Food Freedom and Fertility, this episode we have Dr. Laura von Hagen to discuss using reproductive technologies without shame or guilt. We hope today's episode can help remove the stigma and shame out of couples want to use reproductive technology as the next step of their journey. Dr. Laura is a nature path doctor who used IVF to conceive. During this episode you will hear Dr. Laura's journey and how she and her husband went to get pregnant it just wasn't possible to use natural conception due to her PCOS. She tried letrozole for 6 rounds with no response. They decided that the next best step for them was to start IVF. Dr. Laure thinks of our IVF treatment as an opportunity to help them grow their family. If you would like to learn more about her journey and learn more about PCOS and pregnancy her book is a wonderful blueprint. It is informative and personal to help you navigate your own personal journey. One important point that Sophia, Caitlin and Dr. Laura want to remind our PCOS listeners is that if you are going off the pill and you don't see a period coming do not wait a year, and if your doctor won't help you find a different doctor. Being a professional in an industry where you are also the patient is difficult and she shares with us how taxing it was to navigate the emotional side of showing up to an IVF clinic as a Naturopathic Doctor. Not only did it take a toll on her relationship and her husband, but hearing from others in her field "have you tried this or that" was emotionally exhausting. Dr. Laura did enlist help and see a counselor and an acupuncturist and she highly recommends it for anyone else dealing with a similar journey. She personally did not attend any groups but does believe they are also extremely helpful. The journey from letrozole to IVF seems to be the most difficult on this fertility path and Dr. Laura has learned that some patients are fundamentally against it, some feel that their career keeps them so busy that how will they handle all of the doctor appointments that come with IVF treatment. People are also very afraid of the unknown and then the thought that lingers in everyone's mind… what if this also fails? Women tend to feel the most weight of the failure even though there are both egg and sperm factors that contribute to infertility. Women seem to carry a lot of shame because they feel something is wrong with them. Caitlin, Sophia and Dr. Laura also how risk factors aren't always discussed during IVF treatment or they chose to not ask questions about the treatment. It is also true that fertility clinics are very busy and unless you advocate for yourself and ask questions sometime risk factors aren't necessarily brought up during the appointment. Dr. Laura helps her patients learn about the risk factors and what to expect through the entire process. If you would like to learn more about Dr. Laura please see her bio below. If you are out of her network her bio can also help you find a Naturopathic Doctor by giving a synopsis of how she works with her patients. Dr. Laura von Hagen, MSc, ND has a strong clinical focus in PCOS, prenatal care, and fertility. As a Naturopathic Doctor, she has a passion for providing excellent, evidence-based integrated care. Dr. von Hagen, ND fundamentally believes in empowering her patients on their fertility journey and helping them achieve their ultimate goal, healthy pregnancy and baby. She shares her own personal IVF journey and expertise in her new book, My PCOS Pregnancy: Your Guide to Getting and Staying Pregnancy with PCOS. Before becoming an ND, she completed an undergraduate degree in Kinesiology at Queen's University and a Master's in Clinical Anatomy at Western University. Outside of the clinic, she loves to spend time outdoors and in her kitchen. https://lauravonhagen.com Instagram My PCOS Pregnancy Book

Mar 14, 2022

On this episode of Food Freedom and Fertility we are joined by Sipra Laddha who is a board-certified physician, trained in psychopharmacology as well as psychodynamic psychotherapy, CBT, and humanistic psychotherapy. Dr. Laddah discusses a variety of topics surrounding mental health and women who are TTC, pregnant, post-partum or working through grief from a lost baby. During these times in a woman's life there can be additional stress of medications, financial pressures and the load of their pregnancy journey. Dr. Laddah reminds us that while it is easy to get wrapped up in the medical side of our health we cannot ignore the psychological effects. Mood changes are part of pregnancy and when a woman's body is preparing for a baby her body puts up sensors for dangers. Sometimes that can translate to anxiety and depression and is your body's way of coping. It's normal for women who have no history of anxiety or depression to present with these symptoms during pregnancy and postpartum. Feelings like this should not be overlooked and starting a conversation with your OB and/or therapy is an excellent entry point into gaining insight to you, your history and what is triggering these feelings during this time in your life. Dr. Laddah also discusses how certain medications while TTC are not a match for pregnancy. Any time you are trying to get pregnant you should talk to your doctor about what you are taking to find out the risks and effects it can have on unborn baby. Deciphering what is safe for each person is an individual journey and Dr. Laddah emphasizes this point and highly suggests that your OB or your primary physician is a great resource to help you start taking the right step to give you the information you need to make the most informed decision for you and your baby. Certain medications are more can also have the dosage changed or there is an alternate option that could pose less risk. If you know that you are trying to conceive, working with your doctors before conception for medication optimization is a great path. Pregnancy and post-partum are the perfect storm for brewing ground for mental health issues and screening before for mood disorders is an excellent idea to help you stay in control of your mental health. Each trimester including post-partum offers different hormones that come through each stage, couple that with sleep deprivation, changing hormonal landscaping and any other stress during a critical windows in your life will cause so many vulnerabilities come to the surface. That's why getting a head start on your mental health could be life altering. Dr. Laddah says that how a mom feels during 18 months of post-partum sets the ground for family mental health for what the next 18th years. She also wants to acknowledge that male partners can also struggle with mental health issues during this journey. The discussion of how certain mental health medications affects a baby after being born is also discuss in this episode and it should come as no surprise that a mom who manages her mental health well during pregnancy, will lower the chance of her baby's future mental health as well. Caitlin and Sophia also ask multiple question for the listeners out there that are living with PCOS and some of the resistance to treat a mental health issue because of some of the side effects such as weight gain that certain medications can cause. Dr. Laddah also explains exactly how certain medications can cause weight gain. If this podcast feels familiar or sounds similar to feelings you or your partner are having Dr. Laddah says that your first step should be talking to someone you trust, a friend or family member. Start talking about feelings and emotions by having more honest conversations with yourself and these people. Speaking with a therapist is also a great place to start. This will help you gain insight and knowledge is power. After listening to this podcast if you would like more information here are a few places that could help you with your mental health and pregnancy journey. https://www.2020mom.org which is a national organization focused on maternal mental health. Leaning into your primary care doctor, be sure to actively seek resources from them. Also Dr. Laddah has created Luna Joy, holistic women's mental health therapy, counseling, and medication management. To learn more about Dr. Sipra Laddah please review her bio below. Sipra Laddha is a board-certified physician, trained in psychopharmacology as well as psychodynamic psychotherapy, CBT, and humanistic psychotherapy. She has expertise in Women's mental health and treating women through the transitions of life including pregnancy and postpartum. She attended medical school in New York, trained at Emory University Residency program and served as Chief Resident at the Veterans Administration Medical Center. Directly after residency, she started her own flourishing practice in Atlanta, GA and also served at the Veterans Medical Center in acute mental health services. In April in 2021, she and her co-founder Shama Rathi, a child and adolescent psychiatrist launched LunaJoy Health, ( helloLunaJoy.com ) focused on holistic women's mental health services. At LunaJoy, medical visits are offered via telemedicine and coaching is offered nationwide. She was recently named a top 20 finalist at the Hustle Fund out of over 1,500 companies and selected into the current Y combinator where she is working to rapidly increase awareness and access around common (but rarely addressed) mental health struggles. In addition, she is the mom of 4 wonderful kids ages 7, 7, 4, and 2 who have been her biggest motivators.

Mar 7, 2022

On this episode of Food Freedom and Fertility Sophia and Caitlin have invited their longtime friend Michelle Armstrong to discuss pregnancy and specifically her unique 4 different experiences. Michelle and her husband have been together for over 12 years but have experienced so much more than they could have ever experienced around pregnancy and childbirth. Michelle joins the podcast today to walk us through her journey of having to say goodbye to their first child at 24 weeks and the process involved. She carries us through what it was like to get pregnant unintentionally only 2 months later and that home birth that she experienced. Michelle's next pregnancy took a completely different path than the others when she learned at 20 weeks that she had placenta previa which is when the baby's placenta partially or totally covers the mother's cervix. Few weeks later she went to the hospital with severe upper abdomen pain to find out she was going to have to deliver the baby because she now had preeclampsia which is s a pregnancy complication characterized by high blood pressure and signs of damage to another organ system, most often the liver and kidneys. This was a diagnosis that could have been fatal to her and her baby. Sophia and Caitlin dive in on more information about preeclampsia and placenta previa and the signs and risk factors. After deliver her new baby was in the hospital for over 50 days. Michelle opens up to describe the feeling of each pregnancy and how she was able to recover and process her trauma. She discusses a wonderful project that came out of her 2nd son's hospital stay after he was diagnosed with RSV. She was able to turn her guilt, grief and sadness into the idea of a stuffed bear for babies in the NICU. She followed this idea through till the end and was able to create a wonderful stuffed animal that has a removal scent patch that parents can wear and then re-attach to the bear so babies at the hospital have the scent of their parents, it has a recording device so a message can be replayed, and it is a panda because of the black and white colors are the first colors a baby can see and they will look at it 8x longer which is better for brain stimulation. In addition, the bear is anti-microbial to help prevent the spread of germs. It took over a year for her to bring the bear to other families. Michelle share how she worked on herself to mentally and physically prepare for her 4th pregnancy which was a VBAC (vaginal birth after cesarean). She shared that she is humbled by the reality that nothing will fix what she has gone through but she has healed from it and shares all the steps that she took to get a good place. We want to sincerely thank Michelle for sharing her journey and all of her experiences with us and all of you. If you would like more information on Finn the Bear you can find him at the links below. https://finnandcogifts.com

Feb 28, 2022

This week's episode of Food, Freedom and Fertility is all about your menstrual cycle! Since we are talking about the menstrual cycle we thought the best guest for that is Nicole Jardim Nicole is a Certified Women's Health Coach, writer, speaker, mentor, and the creator of Fix Your Period, a series of programs that empower women and menstruators to reclaim their hormone health using a method that combines evidence-based information with simplicity and sass. Nicole and Sophia chat about a few key topics regarding your period and what it should or shouldn't look like. One of the big things to look out for are signs from your body that could mean something. What could your period be telling you that you need to know for your fertility? Your period plays such an important role that recently, your menstrual cycle has been officially considered a vital sign. Most women are always thinking about having a regular period which is important but another important regularity to consider is your ovulation. This episode Nicole and Sophia give some big tips on what regular periods and ovulation looks like. Nicole shares some red flags to watch for in regards to your cycle and one of those is period pain which has been normalized by the media for many years. If your period pain is disrupting your life, it is problematic and you should dig deeper. Normal period pain would look like day before or day of, mild to moderate pain where minimal intervention such as a hot water bottle will take care of the discomfort. The premenstrual phase is a good place to also take notice in what your body is trying to tell you. Spotting before your period is a sign that something could be going on. The good news is that sometimes it is not complicated to fix. Just remember to pay attention to your body and advocate for yourself. If you feel like something is not right because of one symptom or multiple, don't waste time, take immediate action. This episode is full of helpful and important information to help women determine what a 'normal' period should look like including topics such as period color, volume, pain, and duration. If after listening to this episode you still need guidance with your cycle please feel free to check out Nicole's websites and other valuable resources in the link below. NicoleJardim.com IG: nicolemjardim Fixyourperiod.com Period Party Podcast

Feb 21, 2022

On this week's episode of Food, Freedom and Fertility Sophia and Caitlin welcome Ayla Barmmer with Men's Preconception Health and Fertility and It's Affect on Pregnancy Complications with Ayla Barmmer. For over 15years, Ayla Barmmer, MS, RDN, LDN, has been advancing the health and empowerment of thousands of clients, patients, peers, and mentees, at the intersection of nutritional science, functional medicine, and evidence-based holistic solutions. Ayla is the founder and CEO of FullWell, a fertility wellness brand, widely endorsed by a diversity of health practitioners for its quality and education. While currently on sabbatical from private practice work, Ayla owns and operates Boston Functional Nutrition, an integrative and functional nutrition multi-clinician practice, that specializes in women's health and infertility. Ayla also co-founded the Women's Health Nutrition Academy in 2018, a leader in its field. Ayla is Here today to talk about the other side of the coin, and discuss men's preconception health and fertility and Its effect on pregnancy complications. Dads are painted in such a negative light but in actuality most partners want to help and do their part. This episode will help male partners understand how their pre-conception lifestyle will affect pregnancy and the baby's health as well as provide them with helpful info to optimize their sperm and overall well-being. Ayla recommends that men should really start focusing on their pre-conception health at a minimum of 3 months but starting earlier would be best. Male partners can start making improvements to their diet and lifestyle to help reduce future risks. Ayla, Sophia and Caitlin want to remind everyone that it does not have to be an overnight change to your entire lifestyle. You can start slow and easy by adding in healthier options. Focus on adding healthy items vs taking away things you enjoy. A few key dietary and nutritional additions would be to eat more colorful produce, get enough b vitamins as they are important for sperm quality and Omega 3 fatty acids. Everyone should enjoy more Omega 3 in their lives! Men should really avoid smoking, excess alcohol both of which cause oxidative stress on the body. Steering clear of plastics is a quick and easy change. If you love your Keurig, it's time to say goodbye as those little plastic packets with scalding hot water are major endocrine disrupters. Ayla as a Registered Dietitian Nutritionist and functional medicine practitioner looks to food as the first form of nutrition. She also acknowledges that there are a lot of extra pressures that are placed on the human body and that is where a quality supplement can be very beneficial. Supplements can help fill the gaps and offset of modern-day stressor that we can't control. The dietary supplement that Ayla and her team has created is called Vitality and Virility Blend and it is formulated to meet the needs of men in reproductive years, it also serves as a multivitamin. It is optimized to support pre-conception and to support the needs of being a dad. This blend is taken in 4 capsules a day and the reason behind the quantity is that some nutrients are so important and they take up capsule space, so 4 capsules a day allows for all the key supplements and the doses. But the good news is you can take this in lieu of your daily vitamin! If you would like to learn more about Ayla and Boston Functional Nutrition you can find her via the links below. Vitality + Virility Full Well Boston Functional Nutrition

Feb 14, 2022

This episode of Food, Freedom and Fertility is in honor of Valentine's Day and also because February is PCOS Awareness for heart health risk. The guest this week is Dr. Jennifer Haden Haythe. Dr. Haythe specializes in Cardiovascular Disease, Advanced Heart Failure and Transplant Cardiology. Dr. Haythe graduated from Harvard University in 1995. She completed her medical school and residency training at Columbia University College of Physicians and Surgeons in 2003. After finishing a congestive-heart failure-cardiac transplant fellowship at Columbia in 2005 she went on to complete her fellowship training in cardiovascular diseases there in 2009. She is currently an Assistant Professor of Medicine in the Division of Cardiology, Center for Advanced Cardiac Care at Columbia and Co-Director of the Women's Center for Cardiovascular Health. Dr. Haythe specializes in pulmonary hypertension, heart failure, and cardiac transplant. She has a special interest in chronic thromboembolic pulmonary hypertension (CTEPH) and the care of pregnant women with cardiovascular diseases.

Feb 7, 2022

Happy New Year! Your hosts Caitlin Johnson and Sophia Pavia are back after a holiday hiatus. The first episode of 2022 is thoughtful, heartwarming and educational. Caitlin shares her pregnancy and birth story with Sophia and all of you listeners as always Caitlin and Sophia give you a plethora of great tips and advice. Trigger Warning: This episode discusses positive pregnancy results, a birth story and breastfeeding content. Welcome back to Food Freedom and Fertility!

Nov 22, 2021

In this episode of Food, Freedom and Fertility Caitlin and Sophia help you find a way through the holiday season while trying to conceive. Caitlin Johnson is back from her maternity leave and ready to give you tons of tips and pointers to not only get you through this holiday season but make it enjoyable while TTC. One of the biggest reminders is to be mindful of your choices. One quick way to ensure you are going to have some sort of healthy food at parties or dinners is offer to bring a salad or dish that fits your nutritional goals. Caitlin and Sophia remind you to think of the holidays as a day and not the next 6 weeks. The best goal for the holiday season while TTC is BE FLEXIBLE of your definition of healthy during this time, give yourself some grace. If you would like specific list of "eat this not that" foods, there is an episode from November/December 2020 that can help you when it comes to specific food choices.

Nov 15, 2021

On this week's episode of Food, Freedom and Fertility Sophia Pavia interviews Dr. Merhi about IVF and the variety of work his center is currently working on. Dr. Merhi is the founder and the medical director of Rejuvenating Fertility Center (RFC). He is an internationally recognized fertility doctor, lecturer, editor, and grant reviewer. His training and faculty appointments included Albert Einstein College of Medicine, NYU School of Medicine, and University of Vermont. He is currently a Professor at SUNY Downstate University. He has three American Board certifications in OB/GYN, Reproductive Endocrinology and Infertility, and High-Complexity Laboratory Director (HCLD). Dr. Merhi is an active researcher with an interest in women with Low Ovarian Reserve (low AMH or high FSH), PRP ovarian rejuvenation, gentle stimulation IVF, natural IVF, and IVF without injectables. His research also focuses on technologies, such as Ozone Sauna, that could improve egg quality. Tune in this week as Sophia and Dr. Merhi have a candid conversation about IVF in the past, present and more importantly where it is going in the future!

Nov 8, 2021

On this week's episode of Food, Freedom and Fertility. Sophia Pavia is a solo host as her co-host Caitlin Johnson has given birth to a baby boy! Stay tuned for Caitlin's birth story in a future episode. This week's guest is Rachel Mast who is an Idaho Licensed Midwife and Certified Professional Midwife. She graduated from Birthwise Midwifery School in 2012 after completing her clinical training at New Beginnings Birth Center. Today Sophia and Rachel discuss the Transitioning from Fertility to Maternity Care. They also discuss exactly what a midwife brings to the table for maternity care. They discuss the differences between traditional hospital care vs homebirths or births with a midwife. Rachel and Sophia also discuss how to make the most informed decision regarding your maternity care, the importance of weighing your personal pros and cons. They also give excellent advice on how to find the right midwife for you and important questions to ask to ensure they are a good fit for you and your partner.

Nov 1, 2021

On this week's episode of Food, Freedom and Fertility. Sophia Pavia is the solo host because Caitlin Johnson is on maternity leave. Trigger warning this episode discusses pregnancy loss. This week's guest is Julie Sawaya is the co-founder of Needed , a nutrition platform dedicated to optimally nourishing women before, during, and after pregnancy. Needed is backed by the latest clinical research and a collective of perinatal nutrition practitioners that regularly test women's nutrient and hormone levels to know exactly what's needed. Their Complete Plan for Women offers optimal micronutrient, protein, and microbiome support for fertility, pregnancy, postpartum, and beyond. Julie and Sophia discuss common deficiencies and the best supplements and real foods to help with your pregnancy for you and your baby. If you would like to learn more about Needed and their products you can find them online at the following links: www.thisisneeded.com IG: @needed FFP50 for $50 off The Complete Plan FFPPODCAST for 20% off the first order or first 3mo of subscription (any products)

Oct 25, 2021

In this episode of Food Freedom and Fertility Sophia Pavia is solo hosting as Caitlin Johnson is on maternity leave. This week Sophia interviews Coach Kela Smith who is the CEO and program director of a company she created called the Hormone Puzzle Society, which is a women's health hub for fertility, hormones and pregnancy. Kela shares her personal story of conception by implementing her Hormone P.U.Z.Z.L.E method (plus cycle optimizing) that takes a holistic approach to readying the body for pregnancy from the inside out. Since then it has been her mission to help other women who are struggling with infertility and hormone imbalance to get pregnant and eliminate hormonal symptoms. If you are trying to get pregnant after age 35 what are some big pointers from Coach Kela. First is to test don't guess! Look at hormones, see what your levels are doing. Second you should look at your diet and lifestyle. There is a difference between healthy living and healthy fertility living. Third is to evaluate what toxins are you exposing yourself to. The fourth big pointer is to ensure you are on the appropriate supplements to support your journey. Sopha and Kela also discuss why 35 is considered the advanced maternal age and how that number was created and is it still valid. They also discuss a big item that helps decrease your systemic inflammation which helps your overall health. If you would like more information about Coach Kela and her services you can book a discovery call through her website or connect via a direct message on Instagram. You can also find her at the links below. Website: https://coachkela.com/media-page/ Instagram: Kela_Coach Facebook: https://www.facebook.com/kelahealthcoach Facebook Group: The Hormone Puzzle

Oct 18, 2021

In this episode of Food, Freedom and Fertility Sophia Pavia interviews Robyn Birkin, who is a fertility wellness expert who provides clients with evidence-based strategies for emotional wellness and mind body health that support your fertility (so you can reclaim your life and step off the fertility hamster wheel of burnout). This episode helps deliver a few tools to help women reduce the feeling of being overwhelmed while trying to conceive. Robyn talks about ways to simplify your life and help you not to sacrifice your emotional wellbeing. If after listening to this podcast and you would like to get more information on Robyn's services please see the links below. The Fertility Warriors Podcast Instagram: robynbirkin The Mind Body Fertility Reset Membership Platform

Oct 11, 2021

In this week's episode of Food Freedom and Fertility your hosts Caitlin Johnson and Sophia Pavia move on to the second part of registry needs. They want to remind all listeners that this is an opinion based episode and to always do what works for you and your baby. During this episode they are going to shake up myths and debunk rumors about certain baby products. Caitlin and Sophia discuss a variety of sleep products like sound machines, clocks, fans, swaddles, location for sleep, lighting and other items. They also break down moving around with your baby including strollers and baby wraps/carriers. The podcast wraps up with your hosts discussing some items that your little baby would enjoy such as rattles, high contrast toys and activity mats. At the end of the day the most important thing to remember is do what works for your baby and your family. Not all baby products and utilities' work for every baby or momma. Be sure to test out the products if at all possible, even if you decide to purchase 2nd hand.

Oct 4, 2021

This week on Food, Freedom and Fertility Caitlin and Sophia bring you the 3rd part to You are Pregnant, Now What focusing on the baby registry. This episode is opinion based and the most important thing to remember is that you are preparing for your baby so be sure to do what works best for you and your family. Caitlin and Sophia recorded this episode as a jumping off point to help get you started on items for your registry. This episode covers items that are important for mother and baby from body creams and ointments to supplements that are safe for expecting and nursing mothers. They also discuss books that are helpful, equipment for sleep and nursing, diapering systems, and other helpful tips for the new parents. Be sure to take notes during this episode as it is a wealth of knowledge. Sophia and Caitlin have also shared their Amazon Favorites List below. Caitlin's Amazon List

Sep 27, 2021

In this week's episode of Food, Freedom and Fertility Sophia and Caitlin are back at with You are Pregnant, Now What: Birth Education Courses. Last week they guided you through the first steps of pregnancy and what things you should focus on but this week they break down the different types of birthing classes. Most people are familiar with or have seen in movies Lamaze classes… but in this podcast episode you will learn what to consider when considering what style of birth, you want. By knowing what kind of birth, you would like will help you choose your birthing classes. Hospitals all provide a basic class but those are designed to help you have a hospital birth and teaches you to be a good patient and explains hospital procedure. In addition to the hospital classes Sophia and Caitlin suggest looking into different midwife groups, doula collectives or birth centers for additional classes. They don't suggest skipping the hospital class if you plan on having a hospital birth but additional classes will gift you with more knowledge for your labor and delivery. Sophia and Caitlin will also break down the different methods of birthing such as the Bradley Method, Hypno Birthing, Gentle Birthing, Christian Hypno Birthing, Birthing from Within, Pain Free Birth with Karen Welton (use code TTC for 10% off). Also, if you are 100% planning on a hosptial birth, Mommy Labor Nurse is a wonderful resource, you can find her on Instagram at mommy.labornurse. We hope this episode helps you choose a birthing class that is best suited for you, your partner and your new baby. Pain Free Birth 10% off with code TTC Mommy Labor Nurse

Sep 20, 2021

In this episode of Food, Freedom and Fertility your hosts Caitlin Johnson and Sophia Pavia focus their attention to what to do after you have conceived. This is an important discussion after so much time dedicated to the conception of your baby. Caitlin and Sophia discuss what supplements are the most important to start and also which ones to stop upon finding out you are pregnant they also chat about what lab testing and other important questions to discuss with your provider and why it is important to advocate for yourself. One way to ensure the best care possible is to create a roster of care providers that fit your needs. Caitlin and Sophia help you determine exactly what type of services should be on that roster. This is a wonderful episode for so many women that have been trying to conceive and have achieved the positive test result or those that just want to prepare for the future. Book: Real Food for Pregnancy

Sep 13, 2021

On this week's episode of Food Freedom and Fertility Sophia Pavia and Caitlin Johnson have on guest Sheila Wray Gregoire Sheila is the face behind ToLoveHonorandVacuum.com, the largest single-blogger marriage blog. A sought-after speaker, she's also an award-winning author of nine books, including The Good Girl's Guide to Great Sex. Sheila has a Master's in Public Administration and Master of Arts in Sociology both from Queen's University. Sheila built the successful blog, To Love, Honor, and Vacuum, with traffic of one million page views a month. Her email list is 45,000 strong and her social media reach is over 100,000. Her podcast, Bare Marriage, has more than 5,000 downloads each week. She is an award-winning author with seven royalty published books. A sought-after speaker, Sheila has spoken at churches and conferences around the globe. She is a frequent contributor at Family Life Canada events. Her latest book, "The Great Sex Rescue" was featured in the New York Times Book Review, Publishers Weekly, and the Washington Post. She has bylines at Religion News Service, Relevant Magazine, and other news sources. This episode is a very honest conversation around the unique struggles facing a couple ttc. Sheila is the first guest on the podcast to discuss sex issues. Some of the topics discussed on this episode are the pressures around sex, not wanting to have sex, sex feeling different when the romance is removed and the point is procreation, physical pain for women, husbands' sexual struggles and so much more. If you like what you heard this week and want to learn more please be sure to check out Sheila's links below. https://tolovehonorandvacuum.com https://instagram.com/sheilagregoire https://facebook.com/sheila.gregoire.books https://twitter.com/sheilagregoire https://www.youtube.com/channel/UCdO1v4LdyqZV-m_VMlH5VGg https://greatsexrescue.com/

Sep 6, 2021

On this week's episode of Food Freedom and Fertility Caitlin Johnson is guest expert is Mark Breedon. Mark is an Online Strength Coach for Women who uses strength training to build their confidence and make them feel like a Badass Lifter. Mark uses what is known as a weight-neutral approach to training. He wants to change the focus on why we exercise, move away from training for the weight on the scale and instead of using exercise for health, self-confidence, and feeling strong! Mark and Caitlin discuss how a lot of women train for a specific physique and can over train and under eat lose their cycles. Which can lead to infertility Mark explains how he is trying to shift the mentality of women and their approach to training and how he applies that to his clients. They also discuss where the happy place is that supports improved fertility … not too much but not too little and how to achieve this. In a recent study in Obstetrics and Gynecology concluded that women who exercised 30 minutes or more daily had a reduced risk of infertility due to ovulation disorders, yet in 2009 a study in Human Reproduction found that too much vigorous exercise lowered fertility. Mark explains how he and other trainers could help optimize a fitness routine for your fertility journey. This episode is focused on understanding how exercise and strength training come into play with women who are TTC. If you would like more information on Mark and his services you can find him at the links below. IG: @breedonmark Web: https://badasslifter.com

Aug 30, 2021

On this week's episode of Food Freedom and Fertility we have a very special guest. We welcome to the show Dr. Natasha Stamper. Dr. Natasha Stamper is a clinical pharmacist and online fertility coach. She found her love for all things fertility while living in a remote Alaska village navigating her own IVF journey alone. After many miscarriages, two ectopic pregnancies, and one cervical ectopic she had her two miracle babies. Now with over 12 years of clinical pharmacy experience and her own experiences she is so excited to be helping families all over the globe fulfill the dream of making their family complete. You can find her on Instagram at fertility_pharmacist or www.fertilitypharmacist.com Today's episode is we will learn more about Dr. Stamper's background and what led her to become a fertility pharmacist. Dr. Stamper will review some basic fertility medications, their uses, side effects and who would benefit most from them. Femara/Letrozole, Clomid, Gonadotropins, Dopamine agonists, metformin and Progesterone are a few of the medications that will be discussed in detail. Dr. Stamper shares her personal experience with IVF and also the typical plan for IVF in terms of medications. She also shares the types of supplements that she feels are important and also those that should be strictly avoid while TTC. You can find her on Instagram at fertility_pharmacist or www.fertilitypharmacist.com

Aug 23, 2021

Welcome to the Food Freedom and Fertility podcast. On this week's episode Caitlin Johnson has special guest, Stephanie Greunke. Stephanie is a registered dietitian with a master's degree in nutrition who specializes in prenatal/postnatal health. Stephanie holds additional certifications in perinatal mental health and fitness and is passionate about helping moms navigate the transition to motherhood. She's the co-host of the "Doctor Mom" podcast and Senior Education Manager for Whole30. Through her Postpartum Reset nutrition program, pregnancy program, podcast and her private practice, Stephanie has helped thousands of women optimize their diet during and after pregnancy to support their physical and mental health. She's an internationally-recognized speaker who blends the latest research with practical advice. She also trains healthcare providers about perinatal mental health and nutrition so they can optimize outcomes for their clients. Steph and Caitlin discuss perinatal mental health today and if you enjoy what you hear on today's episode you can learn more about Steph's program Postpartum Reset which is an intimate private community and online roadmap for any mama (or mama-to-be) who feels stuck, alone, and depleted and wants to learn how to thrive in motherhood. Caitlin and Steph normalize the feelings of postpartum and let listeners know that it is okay to feel like you are struggling and having a difficult time. Steph describes what exactly perinatal or postpartum mood disorders are and how and when they can present. She sheds light on the vast spectrum that these disorders can range. The other thing to keep in mind about these disorders is that fathers can also have similar experiences and should realize that so that they can seek the help they need to navigate these uncharted waters. Men typically present much differently than women when experience a postpartum mood disorder. Steph also gives detailed explanations of the different types of disorders and what they look like and she also suggests listeners to ask themselves if they are experiencing any of the symptoms that come along with perinatal or postpartum mood disorders. To help prepare yourself for the 3rd trimester and postpartum, Steph and Caitlin share a variety of ideas and tips to help expecting mothers. Including meal prep ideas, tasks that new mothers greatly appreciate and additional tips. The podcast wraps up with the dream team for the postpartum period, which most women who have never delivered a child would expect. The key player on this team is a provider that will genuinely listen to you and your concerns. There are a lot of things that can pop up and having a provider that truly listens to you will help alleviate unnecessary worry. If you would like more information on Stephanie's course: Postpartum Reset Course you can find her at https://www.postpartumreset.com or on Instagram: @stephgreunke

Aug 16, 2021

Welcome to the Food Freedom and Fertility podcast. On this week's episode Sophia Pavia has Kalea Wattles, ND on to discuss functional medicine for fertility. Dr. Kalea Wattles is a Naturopathic Physician specializing in fertility and Functional Medicine. She earned her doctorate from Bastyr University and is certified as a Functional Medicine Practitioner by the Institute for Functional Medicine. Dr. Wattles combines her Naturopathic and Functional Medicine training to treat patients with a "Functional Fertility" perspective, using a root-cause, science-based, body-systems approach to cultivating a fertile body. She is dedicated to using this patient centered method to support patients anywhere on their fertility journey – whether they are thinking about getting pregnant for the first time or exploring advanced fertility treatments. Sophia and Kalea use this episode to dive into to functional medicine and how it can affect your fertility. A big topic they discuss is mitochondria and how to support it and why it is helpful to your fertility journey. Mitochondria has a huge role in hormone production so they talk through ways to kick start your mitochondria. Psychologically it isn't easy but it is important. A few quick take aways is to turn off your phone 2 hours before bedtime and take a cold shower. There are a few supplements discussed as well. In addition to mitochondria care, mental health should be considered during your fertility journey. Data proves year in and year out that people who work on stress management and have support tend to experience better fertility outcomes. The best approach is a whole-body whole life idea. Dr. Kalea wants to leave everyone with hope. Be sure to advocate for yourself and your family. There is info you can collect that can change our trajectory, do not be afraid to get a 2nd opinion, have a functional work up completed. You have the right to that info. To learn more about Dr. Kalea Wattles you can find her online at https://thinkvida.com/dr-kalea-wattles/ or on Instagram at Functional Fertility

Aug 9, 2021

On today's episode of Food Freedom and Fertility Caitlin and Sophia help women trying to conceive find healthy alternatives while traveling. They will share helpful tips and tools they personally implemented during their own fertility journeys. It doesn't matter how or where you are traveling there are healthier alternatives and today we dive in on what those are. Sleep plays a huge factor in your overall health and is important to consider when you are TTC. It is also important to remember to consider time zones when you are measuring your BBT. Caitlin and Sophia explain exactly how to do this so that you are compensating for the time change. They also give some great tips on how to create a premium sleep environment while traveling. When traveling sometimes finding a healthy place to eat is difficult. This episode will help guide you to the right choices you are faced with the golden arches or other fast food options. Hopefully this episode will arm you with the right information to help you make smart choices in any scenario. If you have the time and the ability to meal/snack prep for your trip Sophia and Caitlin give numerous ideas on which snacks (chilled and room temp) are the best choice for your fertility and your road trip cravings. Caitlin and Sophia want listeners to relax and let go of those anxieties around travelling while also trying to conceive. The best thing to take away from this episode is to prioritize protein, don't skip out on hydration, continue to eat colorful fruits and veggies where you can and enjoy your travel! Travel can be a beautiful way to enjoy your life and your partner while you are trying to conceive.

Aug 2, 2021

This episode of Food Freedom and Fertility welcomes guest Cindy Dabrowska is a registered dietitian, Master of Applied Nutrition, endowarrior and founder of "The Supportive Endo RD". Her passion comes from supporting endo warriors - who much like herself, have said "enough is enough" to debilitating, life-altering symptoms of endometriosis. Cindy has been blessed to support countless women in her nutrition counseling practice through a functional medicine root cause approach to endometriosis. As a registered dietitian and endowarrior, Cindy prides herself on being an ally to, and a resource for, the endometriosis community. Cindy and Caitlin will be discussing endometriosis which is when tissue similar to the inner lining of the uterus, also known as the endometrium, is found outside its normal location, where the tissue should not be. 1 in 9 women are known to have endometriosis, however there is not a lot of discussion on the topic. Cindy and Caitlin this week will go into more detail about endometriosis. They will discuss exactly what is endometriosis, when women could start to see signs of it, how it affects your body and your fertility. There is a common presentation of endometriosis but this isn't always the case. Learn the other impacts of endometriosis can have on your body that aren't the typical symptoms. Cindy and Caitlin discuss the options for women with endometriosis and how they can alleviate the severity of their symptoms. If you would like more information on Endometriosis or Cindy's programs you can find her at the links below. Instagram: endo.fertility.dietitian Website: https://endometriosisdietitian.ca

Jul 26, 2021

On this episode of Food, Freedom and Fertility our hosts Caitlin Johnson and Sophia Pavia welcome Dr. Loree Johnson. Dr. Lori Johnson has been a guest on the podcast before to discuss her career as an online psychotherapist and therapeutic coach based in Los Angeles. She specializes in women's mental health, reproductive health, and couples' therapy while helping clients heal from the trauma of infertility. Today Dr. Johnson joins as a guest to discuss her personal fertility journey. Her own journey has forced her to face challenges she never thought she would encounter and to make sense of things like: unexplained infertility, advanced maternal age, and recurrent pregnancy loss. This episode shares the experience of a professional that has made a career out of supporting couples who are struggling through unexpected fertility challenges, but also from the perspective of someone has experienced it personally as well. If you would like more information about Dr. Loree Johnson and her practice please visit: https://drloreejohnson.com or on Instagram drloreejohnson. You can also learn about her courses offered here: https://courses.drloreejohnson.com/products/courses/view/1087745 The charity event mentioned by Sophia: https://brittliveson.com/

Jul 22, 2021

On this episode of Food Freedom and Fertility Caitlin Johnson and Sophia Pavia have guest Dr. Naomi Whittaker, an OBGYN fertility surgeon focused on women's restorative reproductive medicine, compassionate healthcare, and education. This episode dives in the difference between NaPro vs. IVF for infertility. For those of you unfamiliar with NaPro, NaProTECHNOLOGY refers to Natural Procreative Technology, an approach to understanding women's reproductive health and regulating fertility by identifying and treating the underlying causes of problems—not simply placing a Band-Aid on them. Instead of treating symptoms, NaPro TECHNOLOGY uses natural methods and restorative surgery to treat diseases. It also pairs with the Creighton Model Fertility Care ™ System, which actively engages a woman to track and manage her fertility. Dr. Whittaker is a board certified OBGYN and a fellowship trained surgeon who specializes in the Creighton Model FertilityCare System and NaProTechnology, which works cooperatively with a woman's body to treat the underlying cause of gynecologic issues and infertility, such as endometriosis and PCOS. She helps women improve their gynecologic health, and avoid/achieve pregnancy in accordance with their natural fertility using the latest research, medicine, and surgery. If you would like more information on NaPro please go to www.fertilitycare.org to find a practitioner. There are a couple of groups on Facebook as well: Fertility Care Creighton & NaPro User Support Group and Creighton Model/ NaPro Technology Infertility Support . You can also reach out to Dr. Whittaker via her website https://byitsfruit.org .

Jul 12, 2021

On this episode of Food Freedom and Fertility Caitlin Johnson and Sophia Pavia discuss the details of exactly how to determine egg quality, the cycle of the egg, supplements helpful to the quality and other daily tips that could improve the quality of your eggs. Sophia and Caitlin start at the beginning and explain exactly when women develop eggs and how they mature over your life. As many of you listening to this podcast are on your own fertility journey they also explain the importance of not being focused on having all wonderful eggs, in fact it is completely normal to NOT have all perfectly wonderful eggs. Even if you are ovulating regularly not all of the eggs released are viable for pregnancy and that is OK. The top supplements of our hosts are: Ubiquinol Melatonin Inositol Glutathione Vitamin E Vitamin D Magnesium Alpha lipoid acid R Alpha lipoid acid Myo-inositol The final piece of information is what you can do in lieu of supplements. Both Caitlin and Sophia agree that a fertility friendly diet consisting of full fat dairy, fresh eggs, chicken thighs and other fats in addition to eating a vast variety vegetables and fruits in many different colors with the nuts and seeds would be a wonderful lifestyle change to help the quality of your eggs. The other insider tip they suggest, which may be the most difficult is to get blue light (tv, phones, tablets) out of your life 2 hours before bedtime.

Jul 5, 2021

It's the one-year anniversary of the Food Freedom and Fertility podcast! Join Caitlin and Sophia for a year in the life of the podcast. They discuss some favorite podcast episodes, topics and guests. The goal of this podcast has always been to help listeners navigate the world of nutrition and fertility. Sophia and Caitlin are guided by what listeners need and want to help their fertility journey. As hosts Caitlin and Sophia offer a unique perspective since both have experienced the road to conception. Food Freedom and Fertility was born in Caitlin's kitchen when she was chatting with Sophia and Caitlin's mom said how informative and fun their banter was. After a long process of website creation, episode recording and life in general the podcast went live on July 4th 2020. Both Caitlin and Sophia's personal businesses have flourished since virtual appointments became popular during 2020. They have created online courses and support groups that has made it possible for them to reach so many more people. The women agree that their greatest delight is that they can help you and your fertility journey. Be sure to listen to the end as Sophia and Caitlin are offering an amazing giveaway opportunity to their listeners. Caitlin and Sophia are moving in to this 2nd year of the podcast propelled by what you need and plan to bring more exciting and fun stuff your way.

Jun 28, 2021

During this episode of Food Freedom and Fertility, hosts Sophia Pavia and Caitlin Johnson discuss details and important information regarding ovulation. As fertility specialists, Sophia and Caitlin receive tons of questions on ovulation. Today they will touch on the most common questions they receive about the subject. Our hosts will cover topics like: what is ovulation, ovulation timelines, ways to learn your body's basic ovulation signals. The 3 big ovulation signs are: Cervical mucus (this being the most reliable) Cervical position Basal body temperature The goal for this episode is to discuss the most common questions regarding ovulation and hopefully helps you understand a few things: Are you ovulating? When are you ovulating? How can you predict ovulation? How can you time intercourse well around ovulation? For more detailed information on ovulation please check out Sophia and Caitlin's websites for online course information. Sophia Pavia's Website Caitlin Johnson's Website

Jun 21, 2021

This week Sophia and Caitlin do an entire podcast on all of their favorite items! The will share with you their favorite kitchen items, bath products, supplements, period tracking apps and much more! Here are the links to all of the items discussed on this episode! Kitchen Things - All of these are on Caitlin's Amazon Store Pour Over Coffee with metal mesh Tea cup with loose leaf tea insert: Instant Pot Zester Good blender or food processor Cast Iron Skillet Butcher Box Organic grass feed meat directly to your door! Personal Care Products Pixie Cup - Menstrual Cup Diva Cup Primally Pure - Caitlin's favorite clean deodorant. Can use code PCOSFN10 to get 10% off. Annmarie Skin Care Supplements These are available through Fullscript Caitlin's Supplement dispensary - where you can get 10% off products and free shipping on orders over $49. Myo-Inositol Brands: Protocol for Life Balance - ¾ tsp twice daily is 4.5 gm dose and will make the bottle last 2.5 months. Testoquench for Women by douglass labs Preconception tea by herblore - Tracking App read your body - like that it visualizes the cm change with color kind of like kindara, allows for extra notes and syncs with tempdrop .

Jun 14, 2021

On this episode of Food Freedom and Fertility, Caitlin Johnson and Sophia Pavia get the male perspective on the infertility journey when Caitlin's husband, BJ joins them. The conversation starts with the discussion of what it is like to share your personal journey with a potential life partner and how it is received. They dive into a variety of emotions and scenarios from the view point of a male partner. Join BJ and our hosts as the explore the journey from start to present, this would be a great episode to share with your partner.

Jun 7, 2021

In today's episode of Food Freedom and Fertility Sophia and Caitlin have guest, Pam Caldwell of Herb Lore. Pam Caldwell is a Certified Herbalist, Fertility, Pregnancy, Birth, Postpartum & Lactation Specialist, Ordained Minister, Angel Therapy Practitioner, Certified Intuitive, Certified Professional Spiritual Teacher, and Reiki Master. She's been in professional practice since 1996, and is one of the few herbalist in the country who's specially trained and is expert in these areas. Pam is midwifery and lactation trained and has created a line of organic herbal products for pregnant women trying to conceive women breastfeeding women, as well as organic herbal products for immune system health, sleep, relaxation, anxiety, stress and depression for the whole family. As she's very particular about quality and freshness. During this episode we will discuss the variety of products that Pam's company Herb Lore provides, the benefits and helpful properties for those trying to conceive, those currently pregnant and post-partum care. We will breakdown the different types of products, the way they are taken, and the benefits. Sophia and Caitlin are huge fans of Pam Caldwell and Herb Lore and also share their personal experiences with her products and other herbs on the market. Be sure to visit www.HERBLORE.com to learn more about the helpful herbs during your fertility journey.

May 31, 2021

In this week's episode of Food, Freedom, and Fertility, Caitlin and Sophia welcome special guest, Dr. Kelly J. Blodgett, DMD, NMD, IBDM, to discuss his holistic approach to oral health and how oral health can impact fertility. Dr. Blodgett specializes in biological dentistry, taking a holistic approach to oral health. His practice in Portland, OR just celebrated 20 years in business! So what is biological dentistry you ask? The main difference between biological and traditional dentistry is that, while traditional dentistry is primarily symptoms driven, biological dentistry takes a deeper look at the interconnectedness of body systems and how infectious and energetic imbalances could be contributing to overall health and wellness. Different teeth are connected energetically to other body parts and things like infection and inflammation can alter those energetics. How many of you have been asked about your oral health during your fertility journey? Our guess...not many. Truth is, when TTC, oral health is equally as important as other aspects of your health. Dr. Bodgett's own research comparing oral microbiomes between women with healthy births and those suffering from infertility found noticeable differences in their oral microbiome composition. A microbiome imbalance or other source of imbalance in body systems could be contributing to hormonal dysregulation. So what should I be eating to care for and protect my teeth? Dr. Blodgett recommends The Dental Diet by Dr. Steven Lin as a great place to start. It's also a good idea to limit food and drinks that degrade the enamel protecting your teeth. The biggest offenders are acidic drinks, especially those that are acidic and sweet, like kombucha or soda, or sweetened coffee drinks, which are acidic, sweet, and HOT. According to Dr. Blodgett, taking a hard look at how we balance our lives is just as important as how we physically care for our teeth! Modern life often has us turning on our sympathetic nervous system (think flight or fight response). This can lead to not only a decrease in saliva production but also encourages stress responses like teeth grinding, neither of which are great for your oral health. So try to find room for some parasympathetic activation (rest and digest!) in your life to encourage balance and good health. Instagram: @blodgettdentalcare Web: blodgettdentalcare.com

May 24, 2021

Part 1: N-acetyl cysteine In the first half of today's episode, Caitlin and Sophia discuss the potential shortage of N-acetyl cysteine (NAC), a supplement you may be taking to improve cervical mucus, egg quality, and blood sugar control. So, first things first. What is happening with NAC? Well, the FDA recently submitted paperwork to re-classify NAC as a drug rather than a supplement, prompting some sellers to pull the product from their shelves. Why is this happening? NAC is being studied as a treatment for COVID-19 and, if successful, pharmaceutical companies are going to want to patent the drug. Bottom line, NAC is getting harder to find. Please note: NAC has not been found to be harmful or contaminated, so if you are currently taking it, it is safe to continue to do so. Ok, so why does this matter? NAC is a great supplement for improving fertility because it addresses 3 big players in infertility: cervical mucus, egg quality, and blood sugar balance. Are there other supplements that can help? Absolutely. But what makes NAC so great is that it checks multiple boxes (so, less pills!) with minimal side effects. Alternatives to NAC, including liposomal glutathione (for cervical mucus and egg quality) and myo-inositol or berberine ( for blood sugar balance) are discussed. As always, you can't out-supplement a poor diet, so make sure you are nourishing your body and staying hydrated! And please check in with your naturopath, dietitian, or physician before starting a new supplement routine. Part 2: What to Look for in a Prenatal Multivitamin In the second half of the episode, Caitlin and Sophia review what to look out for when choosing a prenatal vitamin and discuss some of their favorite brands, and some of their not-so-favorite ones. Of course, food first is always the preference, but with our busy lives and modern farming practices, we may still be lacking in some important nutrients, particularly when our needs are increased during pregnancy. So what things do you want to check for when you're picking out a prenatal? First, check the bottle or website to make sure the manufacturer uses 3rd party testing. This ensures an outside party is checking the product for contaminants, purity, and potency. Next, it's preferable not to have both calcium and iron in the same supplement. These minerals compete for absorption, so you probably won't be getting enough of either one. Making sure vitamins are in their active form and that there are meaningful amounts of each nutrient is so important and many OTC brands that you'd find at the drugstore just aren't up to snuff here. Specific nutrients to pay attention to: B vitamins, choline, vitamins A, D, and K, magnesium, and selenium. And ideally, your omega-3s will be coming from a separate fish oil supplement to ensure you're getting a meaningful amount. So what brands do Caitlin and Sophia recommend? At the top of the list is Full Circle Prenatal, developed by fellow dietitian Ayla Barmmer. Another close second is the Optimal Prenatal by Seeking Health, which is available in pill, chewable, and protein powder forms. Thorne Basic Prenatal and Smarty Pants Prenatal are also acceptable options in certain circumstances, but be aware that they may be lacking in some nutrients. Some popular brands you may be better off steering clear of include Ritual, Nature Made, Honest, and Garden of Life. Bottom line: eat real food and take a quality prenatal.

May 17, 2021

On today's episode of Food, Freedom, and Fertility, Caitlin and Sophia dispel the idea that we should not be intimately familiar with our lady parts and discuss cervical mucus, vaginal care, and fertility-friendly lubes. Let's start with cervical mucus, or CM. What is it and why do we care? Cervical mucus comes from the cervix and hormonal changes throughout our menstrual cycle affect its consistency and the amount that we produce. It is essentially the female counterpart to semen and helps with the transfer of sperm as they enter your body to increase the chances of conception. The CM produced around the time of ovulation, during your fertile window, changes the pH of the vagina, making it less acidic and more hospitable to sperm. This CM even contains nutrients to help the sperm survive long enough to reach the egg in the fallopian tube! After the fertile window closes, CM thickens and, in the case of conception, creates a plug to keep pathogens out of the uterus. For more info on how to tell if you've ovulated, check out our episode - How Your Body Communicates Ovulation to You, with Lisa Hendrickson-Jack CM can also help clue you in to what's going on in your body. Not noticing much going on down there? The issue may be as simple as underhydration. Other culprits may be estrogen dominance, hormonal birth control, or the use of antihistamines or decongestants, which dry out mucous membranes. On the flip-side, women with PCOS or hypothalamic amenorrhea may see this fertile CM come and go throughout their cycle as their body attempts to ovulate. Feel like you're not making enough CM? There's a lot of individual variation here, but if you've eliminated any obvious causes, like the medications mentioned above, try drinking more fluids and make sure that a) you are eating enough and b) what you are eating is nourishing your body! Think fats, proteins, and colorful fruits and veggies. Your vagina also produces its own lubrication when you are sexually aroused (this is different from CM). If you feel like you are short on natural lubrication, making sure you are working foreplay into the mix is a great place to start, and if your partner isn't up for it, take things into your own hands! If you're still struggling, here are some tips for finding fertility-friendly lube: look for a lube with a clean ingredient list (no toxins in your vagina please!). These brands have Sophia's stamp of approval: YES BABY, Conceive Plus, and BabyDance. But remember, nothing is as fertility-friendly as your own natural vaginal secretions and CM!

May 10, 2021

In this episode of Food, Freedom, and Fertility, Caitlin and Sophia discuss research on the safety of caffeine use during pregnancy and while trying to conceive. Today's episode digs into current guidelines and what the evidence really tells us about the potential risks in order to help you make an informed decision about whether or not to reach for that cup of Joe. Many of you have likely heard that up to 200 mg of caffeine per day (equivalent to about two 8 ounce cups of brewed coffee) is safe to consume during pregnancy. This is in line with current guidelines from numerous healthcare authorities, but Caitlin's recent dive into the literature paints a different picture. Caffeine is a stimulant that works by blocking receptors for adenosine, a neurotransmitter that makes you feel tired. This causes an increase in blood pressure and heart rate, as well as stress hormone levels. During pregnancy, this can impact blood flow to the baby by constricting blood vessels in the placenta and can impact the ability of nutrients to be delivered to the baby. Associations have been found between caffeine consumption and miscarriage in a dose-dependent relationship, meaning, the higher the caffeine consumption, the greater the risk of pregnancy loss. There may also be an increased risk of stillbirth and having a low-birth-weight baby. Babies born to moms with high caffeine intake can even experience symptoms of withdrawal after birth. In addition to affecting pregnancy outcomes, caffeine consumption may also impact fertility by affecting menstrual cycle length, luteal phase length, and reproductive hormone levels. Some research has found that women consuming moderate to high amounts of caffeine are more likely to observe a delay in conception. Here, however, the source of caffeine may play a role, with one study suggesting tea consumption may actually increase the odds of conceiving. So how does this research translate to real life? Short answer: it depends. Are you pregnant? Trying to conceive? How much caffeine are you currently drinking and what source is it coming from? Our role is to analyze and interpret the data in order to give you the information to help you make the decision that is right for you.

May 3, 2021

In this episode of Food, Freedom, and Fertility, Caitlin and Sophia discuss the role functional foods can play in fertility. Today's episode highlights the specific benefits of eggs (especially the yolks!), leafy green vegetables, small bony fish (think sardines, anchovies), oysters, nuts, full-fat dairy, artichoke hearts, liver, citrus zest, and carrots, and discusses how to incorporate them into your repertoire. Eggs Egg yolks are one of the highest food sources of choline, which is important for baby's developing brain and nervous system. They also contain cholesterol, which many hormones rely on as a building block! Higher quality eggs, specifically those from pastured chickens are going to have higher levels of choline and other nutrients than those from grain-fed chickens, so may be a good place to invest a couple extra dollars. In addition to your traditional breakfast foods, try adding extra eggs to your baked goods or desserts, like Sophia's lemon curd! Leafy Green Vegetables This won't be the first or last time you hear this, but leafy green vegetables are your fertility friend! Not only do they contain high levels of folate and other fertility-friendly nutrients, they also contain a compound called calcium D-glucarate which helps our bodies manage our estrogen supply. Try both raw and cooked preparations of your favorite green vegetables to reap all the benefits. Small, Bony Fish These little guys (think sardines and anchovies) are eaten with the bones and are not only a great source of omega-3 fatty acids but also the most bioavailable source of calcium you can find and are lower in heavy metals than larger fish. Try throwing a couple anchovies into your Caesar salad dressing or chopping up some sardines to add to your tuna salad or fish tacos. Oysters Oysters are one of the best food sources of zinc, which is an essential nutrient for healthy eggs and sperm. If using fresh oysters is cost-prohibitive, give canned oysters a try! They can go into a clam-like chowder or served on crackers with cream cheese. Nuts and Seeds Nuts are not only a great source of protein, fiber, and healthy fats, but also contain improtant essential nutrients like vitamin E, zinc (walnuts), and selenium (Brazil nuts). Try mixing up different types in a trail mix or blending with greens, garlic, and olive oil for a nutrient-packed pesto! For more information on how seeds can impact fertility hormones check out our episode: Seed Cycling: What is it? How to Implement. Full-Fat Dairy Full-fat dairy has been scientifically proven to increase fertility, while low-fat versions may actually be counterproductive. Full-fat Greek yogurt, cottage cheese, ricotta, and mozzarella are all great options. And instead of that oil-laden coffee creamer, try some half and half or whole milk with a little vanilla extract! Artichoke Hearts Artichoke hearts are one of the highest fiber foods you can find. Fiber is something most Americans do not get enough of and is essential for estrogen detoxification, bowel regularity, and blood sugar balance. You can buy these babies canned or jarred and they can easily be tossed into your favorite pasta, salad, pizza, sandwich, you name it! You can even mix them with a little cream cheese, spinach and parmesan for a fun dip. Liver Enter nature's multivitamin. Liver is not only the single richest food source of iron, but also provides many other essential nutrients, including zinc, choline, and vitamin A. Iron is especially important for women trying to conceive because of the rapid rate that blood volume expands during pregnancy. While liver may not be the most palatable of these functional foods, because it provides so many benefits it may be worth working a little harder to get it into your body! Try pureeing and freezing small portions to toss in with your burger patties, chili, meat sauce, or taco meat. Citrus Zest Citrus zest contains bioflavonoids, which aid in estrogen detoxification and promote vascular integrity (helps with those pesky hemorrhoids and varicose veins). Try adding zest to mineral water for a refreshing afternoon drink or toss into salad dressings or rice for some added brightness. Carrots The skin on carrots can also aid in estrogen detoxification, so instead of reaching for those baby carrots, try cutting whole, washed, unpeeled carrots into sticks to get all the nutritional benefits.

Apr 26, 2021

Chelsey is a participant in Caitlin's Find Fertility with PCOS + Method course. She joined in May 2020 and began taking charge of her PCOS and fertility. In this episode Chelsey describes her journey through two pregnancy losses, managing PCOS with diet and supplements, learning how to track her cycle beyond just when her period starts, but how to track BBT, detect ovulation, use cervical mucus to better time intercourse for conception, and the emotional journey it can be trying to conceive. Chelsey goes into detail on diet changes she made, supplements she took and what she learned about her PCOS.

Apr 19, 2021

Sophia has ((officially)) returned from maternity leave! Today, we are going to talk about 'a day in the life' of fertility eating. We start things off by discussing some non-food related fertility routines. For instance, the first light you see should not be your phone. Get up, open your blinds. Sunshine stimulates your hormones, a proven compliment to your morning routine. These and other habits such as cold water to wake up your mitochondria are shared within the realm of importance when it comes to fertility. Sophia & Caitlin continue by discussing different supplements and medications while sharing strategies to ensure their effectiveness, such as maintaining a schedule and deciphering whether or not they pair well with food versus an empty stomach. When it comes to breakfast, Sophia & Caitlin support the claim that breakfast is an important step in a successful day and should not be overlooked. While giving multiple suggestions and explaining the ways in which certain foods ignite your engines, Sophia & Caitlin aim to make a breakfast believer out of each of their listeners when opening the door to a healthy fertility. They even give suggested on some personal recipes like Caitlin's protein waffle recipe, found here: https://www.instagram.com/reel/CITa9rcBsS1/ Also discussed is the ideal timing between meals when moving about the day. A balanced plate divided between 1/2 colorful non-starchy vegetables and a heart portion of protein (such as a chick thigh or a burger patty). For non-meat eaters, this portion can be easily swapped with beans, tofu, eggs, or fish. For the remaining ¼, feel free to play with it by mixing in some fruit, pasta, chips, while aiming to stick to a bigger protein portion and a smaller carbohydrate portion. When it comes to evening eating, Sophia & Caitlin explain how mindfulness plays a huge role in successful consumption. In providing examples they also continue to provide helpful timelines for those wishing for further adjustment suggestions as the timing of our last meal can heavily impact our insulin spikes and digestion habits.

Apr 12, 2021

In this week's episode of Food, Freedom, and Fertility, Caitlin and Sophia interview fellow functionally trained dietitian, Olivia Neely, RD to discuss fertility and the fertility gap many women experience but few know the full extent of the how and why. As their conversation grows deeper, Olivia hopes to point out the ways in which women can request further extensive tests that are practical and inexpensive before spending huge amounts of money on other kinds of fertility tests and fertility practices. One factor that is often overlooked when discussing unexplained infertility, is the bodies' own digestive system. Our digestive system holds the responsibility of processing important nutrients many women trying to become pregnant watch carefully, but is still a system that is reactive to the ways in which we treat our body, in both the past and presence. Habits stemming from genetics and influenced by medicine and lifestyle choices directly impact the digestive system in a way that may also affect fertility. By outlining the ways in which our body are impacted by factors, frequently left untested, Olivia hopes to clear the air when it comes to accessing your body's fertility status. Additionally, Olivia takes the time to discuss the testing steps women should request that are often overlooked but imperative to evaluating a fertility journey. Some examples of the tests discussed, which are often overlooked, are Vitamin D and Thyroid. Along with identifying the tests, Olivia also emphasizes the importance of weighing one's own lifestyle and medical practices and the potential for those practices to cancel out the necessary nutrients needed in a fertility journey. Instagram: Infertility.nutrition www.letsgetrealrd.com

Apr 5, 2021

In this week's episode of Food, Freedom, and Fertility, special guest, Amanda Fisher, joins Caitlin and Sophia to discuss all things related to women's health through the lens of their pelvic floor. As mainstream health topics & trends tend to overlook the finite details of women's health as it pertains to pain during sex, lubrication, reaching an orgasm, and more; Caitlin, Sophia, and Amanda seek to provide listeners with helpful ways of identifying self care through discussion relating the pelvic floor to any other muscle in the body that needs maintenance and attention. Amanda Fisher is a doctor of physical therapy and owner of Empower Your Pelvis, a clinic specifically for pelvic floor physical therapy in Kansas City, Missouri. She's loves bringing awareness to public health. As a woman who has experienced health issues related to her pelvic floor, her awareness and mission comes from an honest place in hopes of educating those who struggle with pain during many of life's important practices. Caitlin, Sophia, and Amanda start out the episode by establishing common ground and ways in which women experience pain as a result of issues with their pelvic floor. In doing so, Amanda explains common misconceptions of what women think is the issue, for instance their pelvic floor is too loose, when in reality, it may be too tight. By explaining that the pelvic floor is similar to every other muscle in the human body, it may be experiencing stress that manifests itself in tightness, causing pain when stretched. Since a visit to a pelvic floor physical therapist may be unfamiliar territory for many women, Caitlin, Sophia, and Amanda discuss a typical appointment and the goals Amanda would like to see in a patient coming to seek assistance. This relates to helpful ways women can listen and take in information to incorporate in their day-to-day routine. Through discussing the ways in which pelvic floor physical therapy can help re-train the muscle tissue in multiple stages of a women's life, Amanda hopes to reach listeners in a way that encourages them to be proactive when it comes to the health of their pelvic floor. Instagram: Empower.your.pelvis Web: EmpowerYourPelvis.com

Mar 29, 2021

In this week's episode, Caitlin interviews award-winning registered dietitian, Lauren Manacor, in a special episode discussing fertility in men. After her own 5-year fertility journey, Lauren decided to take on the topic of fertility in men as she saw a need to break the habits society tends to place on women when trying to conceive. Her first book, Fueling Male Fertility, gained steps towards sharing her research and observations and as a regular contributor for PopSugar, Very Well Health, and Eat the Outcome, Lauren aims to help families approach fertility health from both the female and male perspective. In today's episode, Caitlin & Lauren dive into sperm health, discussing male factor infertility and semen analysis by outlining testing steps & diet practices shown to help couples gain ground when starting a family. Lauren & Caitlin start off by identifying foods and supplements research has shown to improve semen health. In an eye opening dialogue, Lauren outlines the need for an individualized approach when it comes to assessing men's health and next steps regarding proper nutrition for sperm health. Foods containing antioxidants such as lycopene are discussed as studies have shown them to have a positive effect on men's fertility. Along with how to change your diet for the better, Lauren also outlines the realistic timeline of when to expect results, which helps those eager to see changes, set healthy expectations for their fertility journey. Lauren & Caitlin continue to discuss male fertility within the context of popular opinions relating to alcohol & smoking. It may not be a surprise that smoking cigarettes results in a negative fertility effect in men while drinking alcohol moderately tells a different tale. In an effort to teach listeners the observations gathered around diet, Lauren & Caitlin place the emphasis on sharing hidden truths with listeners so individuals can be advised on where to place their focus when making lifestyle changes. To outline a health plan for any listeners interested, Lauren pinpoints specific nutrients shown to support sperm health, such as vitamin C, along with purposed diet plans for anyone starting on this fertility path. Additionally, Lauren takes the time to explain how important sperm testing can be for men as a way to see the baseline of how nutrients and levels are presently established in order to create an individualized plan towards fertility. By sharing helpful conversations of sperm testing, physical & diet practices, Lauren & Caitlin hope to encourage men and women to reach for equal, accountable heights when beginning their fertility journey. nutritionowcounceling.com IG: @laurenlovesnutrition

Mar 22, 2021

In this episode of Food, Freedom, and Fertility, Caitlin continues solo to bring us special guest, Lindsay O'Reilly while Sophia is on maternity leave. Lindsay is an integrative and function dietician in the Kansas City area and specializes in thyroid disorders. While navigating her own diagnosis of hypothyroidism, Lindsay set a course with her virtual practice in hopes of assisting others dealing with thyroid issues, in an effort to bridge the gaps of understanding when it comes to a healthy system. The main focus today is to discuss thyroid and its relation to fertility. By doing so, Lindsay and Caitlin address the different forms of thyroid trouble, both men and women can withstand, as well as what tests one should request from their health care practitioner when assessing the root cause of their thyroid conditions. Since some forms of thyroid malfunction can stem from autoimmune diseases, Lindsay and Caitlin spend some time discussing the ways in which testing your thyroid antibodies can be helpful in an effort to get a full scope of what is happening inside your system. With Lindsay's own experience and knowledge drawn from her practice, she and Caitlin hope to aim the discussion at points where some western medicine overlooks, in an effort to help listeners gain more knowledge of what they can look for when clearing a path to better health. The importance of thorough testing comes even more into play when discussing fertility as so many factors derived from a healthy thyroid can affect fertility. For instance, Vitamin D is an imperative vitamin to the fertility process, which may be left untested in the usual ways of fertility studies for women struggling to conceive. Along with explaining the ideal testing processes, Lindsay & Caitlin share their observations on factors that may contribute to the stress withstood by your body and thyroid, both before and after conception. Since the body may alter based on many different contributions, Caitlin & Lindsay take the time to explain common circumstances for women trying to conceive, withstanding a pregnancy, and post-partum. By outlining examples like the one above, Caitlin & Lindsay hope to give listeners strong talking points and knowledge so with the help of their doctor, more women feel empowered to reach their healthiest self. Head to Lindsay's website: https://www.lindsayoreillyrd.com for the guide mentioned in the episode.

Mar 15, 2021

In this episode of Food, Freedom, and Fertility, Caitlin interviews special guest, Lindsey Lusson, a registered dietitian who works in the fertility sphere of women's health. After experiencing her own journey of Hypothalamic Amenorrhea, Lindsey aimed to assist women whose physical & mental habits interrupt the natural fertility process based on their eating and exercise habits. While Sophia is on maternity leave, Caitlin & Lindsey take the time to explain Hypothalamic Amenorrhea (HA) by diving into the signs, approaches to recovery, while discussing the researches that connects HA to infertility-related diagnosis'. HA is a result of your brain halting communications with your reproductive organs. The affect being your body doesn't think it has enough energy to create a monthly cycle and ovulate properly, leaving women with no monthly period cycle. Since the body has to account for important vital practices such as blood to your heart and air to your lungs, it enters reserve mode to cover those basic functions. Research shows the cause as a result of psychological and physiological stress from exercise along with mismanaged eating or under eating. While both overweight and underweight women may have HA, it is important to zoom out and examine the full picture of what your body is going through when evaluating your likelihood of HA. As seen in Lindsey's experience, it may be hard to retrieve an official diagnosis from a certified Doctor, as HA is a relatively new term in fertility studies within the medical industry. For this reason, Lindsey offers some advice to listeners who want to or have tried to navigate these waters but have not been able to retrieve accurate results when it comes to missed periods and fertility trouble. Her advice includes what tests to request from your doctor, along with the ideal team to consider building around yourself when faced with HA. One request being lap tests, even if not properly timed in your cycle. As a baseline to see what is going on with your body, lab tests provide a starting point on your roadmap when navigating HA. Both Caitlin and Lindsey aim to motivate listeners tuning in to evaluate their relationship to their health by means of eating and exercise during this honest, open dialogue about HA and its underlying causes as they relate to the "diet culture" and what we consider as healthy in 2021. By bring honestly and vulnerability from their own stories, Caitlin & Lindsey hope to relate the content shared in this special episode to anyone hoping to step into a better approach to diet and exercise.

Mar 8, 2021

In this episode of Food, Freedom, and Fertility, Sophia rejoins Caitlin to discuss the important test procedures women should seek when first discovering they are with child. Caitlin and Sophia aim to provide reasons for listeners to catalog and tools to contribute when discussing next steps with a healthcare provider. The ideal tests women should inquire about revolve around Progesterone, Vitamin D, and TSH. Progesterone is a hormone your body produces right after ovulation and varies depending on if there has been successful egg fertilization. So if there's no pregnancy, the production of progesterone will quickly diminish when a women gets her period. A reason to test progesterone levels in the early stages of pregnancy contributes to its way of sustaining pregnancy, as it is responsible for holding the uterine lining in place. During this segment, Sophia & Caitlin take the time to explain the ideal amount of this hormone as well as strong conversation points to discuss with your health care professional. The other big test to consider asking for early on in pregnancy is Vitamin D. Vitamin D is a fat-soluble vitamin and is the only vitamin one can get from another means besides food consumption. Vitamin D comes into play in many phases of fertility as it is involved with many different processes our body needs to build new tissues. It is measured in a range of nanograms per milliliter. A different range is considered for sufficient human growth, apart from what is truly ideal for pregnancy, which is a contributing factor and point of conversation when requesting the test from a heath care provider. The final test Sophia & Caitlin recommend requesting once you confirm a pregnancy is TSH, which stands for Thyroid Stimulating Hormone. Studies show a correlation between a higher window of TSH and miscarriages which is why Sophia & Caitlin recommend this test to their clients 100% of the time. Since the number can change very quickly, it's important to get this tested as soon as your pregnancy is known. In this episode, Sophia & Caitlin lay out the facts research shows when testing THS and the ways in which your diet and other forms of medication can contribute to healthier thyroid numbers going forward. In this episode, Sophia & Caitlin aim to prep listeners with the knowledge of what healthcare professionals first evaluate when you become pregnant, along with the truths of additional important factors to discuss in order to be proactive in a successful pregnancy.

Mar 1, 2021

This week while Sophia is still on maternity leave Caitlin Johnson interviews Dr. Jordan. Dr. Jordan Robertson is a Naturopathic Doctor, the host of the Women's Health Unplugged Podcast and a women's health author. She published a book on miscarriage and recurrent pregnancy loss titled Carrying to Term: How to get pregnant, stay pregnant and carry a healthy baby to term (Amazon 2020). Her passion for women's health began when she experienced three consecutive miscarriages in her final year of schooling. She turned her personal experience and her background in medical research into a springboard to support women in their own health journeys. She's known for her relentless search for the best quality evidence in integrative medicine and her willingness to stand up for women as they pursue their health goals. Her passion is to educate and empower women to understand their health and how to care for themselves. During this episode Dr. Jordan Robertson and Caitlin will discuss Jordan's personal experience with carrying a baby to term and what she did to make that happen. In addition to her personal journey they dive into information that is beneficial to someone trying to carry to term. Information that could help couples ask the right questions when visiting with their Doctors. This episode will hopefully provide women and couples with additional knowledge around miscarriages to help them advocate for themselves. https://www.instagram.com/drjordannd/?hl=en https://linktr.ee/drjordannd https://www.drjordannd.com/author/admin/

Feb 22, 2021

*Trigger Warning* - Birth Story In this special episode of Food, Freedom, and Fertility our very own, Sophia, shares the story of her recent home birth. For listeners triggered by birth stories, we look forward to sharing more episodes with you in the future. For all others, we hope you enjoy this sacred experience shared and discussed while sparing no details. Sophia decided to have a home birth, as her Mother had done with her, after observing the healthy optics shown in at-home births. In making this decision, Sophia chose to pursue a midwife accompanied by a team of both professionals and up & coming members. While reflecting on the final days of pregnancy, Sophia explains how a relationship with a midwife can be successful and how expectations can be established to produce a successful, well-versed birthing process. This to which, was best for her from the start and may not be for some families, depending on their immediate medical history and expectations. When discussing the details of her transition period we would again, advise listeners that these details aren't censored and dive into the realities of a home birth. Through conversation with Caitlin, tactics and coping methods are shared in attempts to ensure listeners that the experience can be totally individual to your own body and its environment. Through this conversation, Sophia and Caitlin emphasize how it is totally okay to experience something unseen in the fertility community. In a truthful testament to the conversation of postpartum depression, Sophia shares the chemical reactions her body experienced, leaving her with very little sleep. In navigating those waters, Sophia aimed to take an organic approach to wellness by delegating tasks to her husband in order to gain some quiet time to center her body. This can also be extremely specific to every family and through this conversation, Sophia & Caitlin hope to guide listeners with a roadmap of contingency plans that families may adhere to based on their own unique journey. We hope you enjoy this sincere and honest episode as we gather ourselves to continue making content the fertility community, and hopefully beyond, may appreciate.

Feb 19, 2021

In this episode of Food, Freedom, and Fertility, Caitlin & Sophia take a different approach and independently choose two different topics in the world of fertility and PCOS along with their associated studies to dissect important topics in the world of women's health so listeners can gather the data presented and understand the theories within their own frame of reference. The studies chosen by Caitlin and Sophia focus on Vitex, Letrozole, and Clomind. Sophia started the conversation discussing a study involving Vitex, otherwise known as Chasteberry. Vitex is a supplement recommended for luteal phase to help with hyper prolactin anemia, which happens when your body's body's makes too much prolactin. Most women notice this as a common reason for the luteal phase to be shorter than average with a menstrual cycle including heavy periods with intense pain and cramping. The study chosen aimed to prove whether or not Vitex could reduce elevated prolactin resulting in the luteal phase lengthening and progesterone levels normalizing. As Sophia continues to dissect the study, both weigh in on their known benefits and drawbacks of Vitex through their own experiences and exposure to the herbal supplement. Caitlin's chosen study involved the debate on Letrozole versus Clomid. Clomid is a fertility drug which blocks your brain's estrogen receptors and makes your body think its estrogen levels are low which results in the making of more follicle stimulating the FH hormone, the hormone responsible for triggering your body to grow follicles to size. Letrozole is a newer drug that also changes how your body makes estrogen but instead of using brain receptors, it triggers the enzyme responsible for turning testosterone into estrogen to stop. This causes your body to produce more estrogen in other ways to compensate for the lower levels in the body. Both are known to induce ovulating, which proves to be helpful for the population living with PCOS. The Clomid study chosen focused on that group of women within the United States. In the study a somewhat shocking statistic rate is shared from Caitlin to make listeners aware of the drug's success rate while also detailing the processes and side effects the body can withstand when taking Clomid. The study related to Letrozole, identifies some advantages over Clomid while sounding similar processes within the body. Both studies show staggering statistics including strong differences of each drug, which Caitlin aims to share openly and critically with listeners who hold stake in the wellness of their fertility process. When discussing these studies, Caitlin and Sophia aim to quantify the scientific descriptions into relatable context for listen to digest within their own world of fertility. While focusing on discussion rather than hard persuasion, Caitlin and Sophia hope to give listeners helpful information so steps can be taken alongside a medical care professional in an effort to reach a healthy fertility process.

Feb 8, 2021

In this episode of Food, Freedom, and Fertility, Caitlin & Sophia discuss chemicals found to disrupt hormones within the body and outline ways to avoid them in an effort to support your liver health and in turn, fertility. By explaining the use our liver plays in our body's ecosystem, Caitlin & Sophia hope to identify the ways in which we can help our system from constant cleaning overload with substances we consume on a regular basis. The main chemicals, or toxins, discussed involve analyzing our relationships with Plastic, Pesticides, and Phthalates. These elements can be classified as endocrine disruptors which means they are known chemicals that impact our hormones and how our body communicates, which can ultimately affect our hormone levels and fertility in an unexpected, unintended way. There's no doubt we could be doing better when it comes to the way we use plastics in an ongoing disposable manner. But aside from that, Caitlin & Sophia lay down the dangers in using plastic by outlining its characteristics and changes in every day use. Reason being, BPA mimics estrogen in the body and can cause a lot of damage by disrupting hormones resulting in harming the reproductive system and also brain development for expecting mothers. This spans from water bottles and food storage containers we use to reheat leftovers at work, to canned products we shop for in the grocery store. In addition to discussing plastic, Caitlin & Sophia provide resources for listeners to utilize when locating foods with little to no pesticide residue while also speaking about which foods endanger our bodies to more harmful chemicals and which foods are lower risk. This involves looking at the phrase "organic" in, perhaps, a new light. By reaching for certain foods research shows to include more pesticides, going organic is more important to consider when aiming to consume as little pesticides as possible. We don't always have to spend the extra dollars checking out with organic products so Caitlin & Sophia help listeners create a road map of importance when considering different food products. Additionally, they lead listeners to resources when avoiding phthalates which also count as unwanted harmful chemicals known to affect our hormone system. This includes substances like soft plastic shower curtains but also more invasive items like feminine products and condoms. Lastly, Caitlin & Sophia spend some time in this episode discussing the importance of air quality around us and our families. By looking at healthy air through a practical lens of cost efficiency, Caitlin & Sophia aim to help listeners evaluate what they can do to make their immediate environment a little safer for their liver and in turn, their reproductive system. All of these efforts combined can seem like an overwhelming, unattainable goal but bit by bit overtime, small changes can ripple into a more healthy, sustainable lifestyle for not only women focused on fertility but family members considering how they can assist their liver with frequently consumed products. Environmental Working Group Think Dirty App Air Doctor Humidifier

Feb 1, 2021

In this episode of Food, Freedom, and Fertility, Caitlin Johnson & Sophia Pavia discuss the food group of fats and the role fats play in fertility, identifying fats with healthy nutrient contents which inherently support ovulation and pregnancy. Not all fats are the same and in this episode, Caitlin & Sophia make an effort to explain how and why it's important to consider the right fats when aiming for a healthy fertility journey. Turns out, in order to achieve fertility, you need fats. Fats hold the responsibility of sustaining many different types of tissues in the body necessary for fertility, all of which need reassurance that your body has a sustainable food source from ovulation until delivery. When approaching fats, it's important to remember a term called fat-soluble vitamins, which include a number of vitamins, all of which are discussed in this episode with specific examples in real, adaptable context. The term, fat-soluble, comes into play, as these distinct vitamins need fat in order to absorb into your system. An example of one vitamin discussed that isn't always a top priority for medical professionals to check levels of is Vitamin D. In this episode, Sophia & Caitlin discuss the natural forms of Vitamin D, which may come to some as a surprise, does not include Milk. Aside from fat-soluble vitamins, fat is also important in the way it supplies the body with essential fatty acids. These fatty acids are what your body uses to make tissues so, along with the fat-soluble vitamins, these acids are important in fertility as they reassure your body that it is ready and safe to make and feed a baby for 9 months. While identifying foods that consist of the right type of fat, Caitlin & Sophia also dive into the uses of certain cooking tools like olive oil, coconut oil, and butter. Debunking common misconceptions between those natural oils and artificial oils like canola oil. Caitlin and Sophia also discuss fat in terms of its connection to protein and fiber so listeners can route the most efficient path when consuming the right food groups. They continue to explain the relationship between healthy fats and high fiber vegetables, illustrating how these two food groups can collaborate in a helpful and perhaps surprisingly healthy way. Caitlin and Sophia focus on rectifying the facts about fat, outlining a path to successfully link listeners to healthy fats in order to achieve fertility and meet their family goals.

Jan 25, 2021

Last week on Food, Freedom, and Fertility, you heard the first half of Jess' fertility journey. This week we hear how her story concludes. This is Jess' sacred story to fertility by way of perseverance and the process of IVF. In an effort to encourage women to feel comfortable sharing their stories and their struggles, we invite those who want to explain their experience with hopes of empowering women in the discussion surrounding infertility. In this story, we hear how the process of IVF proved successful after much hope was lost along with the positive and unexpected experiences in the birthing process, hospital visits and everything in between. Our guest also shares how her experience brought twins into this world and recommends tips on what you need and what you don't when it comes to double the love. Breastfeeding Pillow: https://www.mybrestfriend.com White Noise Machines: https://www.verywellfamily.com/best-white-noise-machines-for-babies-4165217

Jan 18, 2021

In this episode we hold space for a dear friend to share her fertility journey. Too many times women push other women into silence while in the middle of a fertility struggle. Everyone wants hope, and everyone wants a happy ending. Here, we discuss what life is like in the middle of the struggle when a healthy pregnancy has yet to be achieved. 40% of couples struggling to get pregnant have something called "unexplained infertility". WHile not a diagnosis in itself, it's basically the category people fall into when there really is no identifiable reason why a spontaneous pregnancy has not occurred. This can be especially challenging because when nothing is "wrong", there is nothing that can be done to "fix" the problem. When nobody knows what's wrong, yet there is still a problem, it can be beyond frustrating. This episode is a lesson in empathy, community, and triumph. Jess talks about the boundaries she has built to stay sane during the madness of IVF, and she shares what it's like to sit in the middle of the story, yet to have a happy ending… or an ending at all. Also here is a link to Caitlin's Protein Waffles: http://www.caitlinjohnsonrd.com/blog/high-protein-gluten-free-waffle-recipe And to our favorite prenatal vitamin, Garden of Life! https://www.gardenoflife.com/content/product/mykind-organics-prenatal-multi-2/

Jan 11, 2021

In this episode of Food, Freedom, and Fertility, Caitlin and Sophia discuss the importance of sugar and its affects on fertility by breaking down sugar's role in our hormonal system through insulin, the role it plays in ovarian health, and identify the characteristics of sugar addiction as it is often debated in the world of dietitians. Posing questions to help listeners determine for themselves if they have a healthy relationship to sugar. Blood sugar is directly related to fertility as it affects a hormone called insulin. Insulin is the key that opens up the door allowing sugar fuel to come into the cells of your body so that you can blink your eyes, breathe thru your lungs, basically anything relating to body functions. The issue comes to play when there is too much insulin caused by eating too much sugar. In the context of fertility, sugar is especially important for your ovaries as they include your follicles that become the eggs you ovulate and other tissues that create hormones in your body. Like any substance, our bodies can build a resistance to sugar making them insulin resistant. Issues arise due to your ovaries inability to adjust, causing damage over time. Big influxes of sugar, followed by big spikes of insulin can result in over-stimulated ovulation, leading to egg quality problems and general ovarian stress. In this episode, Caitlin & Sophia also discuss Follicle Arrestment; the term used to describe how excess insulin creates more testosterone, which can lead to higher testosterone levels in the female body causing ovulation to halt. Caitlin & Sophia also discuss the hierarchy of sugars, explaining the difference in natural versus processed and artificial sugars, drinking versus eating sugars, in an effort to help listeners understand the difference in healthy fruits and vegetables versus less than ideal sugars found in high fructose corn syrup (usually in soda's or sugary beverages). While there's an importance of a well balanced diet including fruits and vegetables, Caitlin & Sophia encourage listeners to decipher their need for sugar by reviewing their impulses consciously as they happen, gauging one's need for unwanted sugars found in many food and beverage products. While sugar addiction isn't necessarily an addiction Psychology DSM would diagnose, you can certainly have an unhealthy relationship with it if you're consistently struggling to abandon the thought of consuming it or get shakiness when cutting it out of your diet. In an effort to help listeners determine the role sugar plays in their lives, Caitlin & Sophia pose questions to help listeners critically think about their diet, the ways in which they can substitute sugar, and the ways in which they can help their body with the urge for sugar on a daily basis. In discussing the importance of portion control, Caitlin & Sophia aim to help listeners gain an attainable sense of what makes a diet healthy in order to set achievable goals for themselves, and their fertility in 2021.

Jan 4, 2021

In this episode of Food, Freedom, Fertility; registered dietitians, Sophia Pavia and Caitlin Johnson expand the topic of weight loss for fertility to dive deeper into the nutritional balance required from both partners in order to see success in fertility. In women, it's important to not only address if there is a need for weight loss or gain and its relation to hormones but to also outline the nutritional needs your body requires. On one side of the spectrum, women may be dealing with dietary restraints brought upon by too much exercise and not enough nutritional reinforcement. On the other side, overweight women may see excess in insulin levels leading to an increase in a number of different things that rise Androgens, DHEA, or Testosterone which can stall ovulation or lower egg quality. This episode will expand upon the notion of weight loss by discussing the topics of positive detoxing, blood sugar levels, popular diet plans, the role of sleep, all in an effort to identify ways in which women can build a better nutrition plan for themselves leading to a healthier lifestyle and successful fertility. While debunking the inclination of rapid weight loss, Sophia & Caitlin also discuss the difference between supporting the body's detoxing systems and simply detoxing the body with the newest trends in nutrient-deprived cleanses. Studies show rapid weight loss mobilizes a lot of toxic components stored in your fat cells and can actually release these toxins into your reproductive system when it's dealing with lower calorie intake and harsher nutrition deficiency during a cleanse. Sophia & Caitlin continue to explain how your body's awareness catches on that its being filled with less than ideal toxins and may withhold your eggs ability to become fertilized. That is why Sophia & Caitlin take the time to outline ways of supporting the body's detoxing systems including monitoring your bowel movements and providing your body with a recommended amount of fiber and other key nutrients. Blood sugar balance is also a factor when gauging the need for weight loss in order to achieve fertility. Both dietitians discuss filling your plates with colorful vegetables; define the right carbs, proteins and fiber sources; while also diving into the positive and negative sides of diet trends such as Keto and intermittent fasting. In discussing these diet plans, Sophia & Caitlin make sure to outline the rewarding aspects of these routines so listeners can gather the facts and make the best decision for their body. Fertility isn't just on the women's side of nutrition. This episode also discusses excess weight in men and its affects on men's testosterone and estrogen levels. It takes two, and often even more help from professionals and love ones when aiming for successful fertility. Conducting the tests and evaluating what's right for your body boils down to nutrients and the study of your own bodily functions in order to guarantee success at starting or continuing a family.

Dec 28, 2020

In this episode of Food Freedom and Fertility, Caitlin Johnson and Sophia Pavia define the balance of a well-based diet and its relationship with fertility by dissecting the truths and reality around living a gluten and diary free lifestyle. It's a known fact, that trends have formed around gluten & dairy free diets however, Caitlin & Sophia discuss ways in which listeners can critically examine the need for these cutbacks in your diet based on defining the principles one should prioritize when addressing a well-balanced diet, the effects of these diets when applied to fertility and women with PCOS. The reality is not everyone has to begin with a drastic step of becoming gluten and/or dairy free if their inherent diet does not meet the standard criteria of wellness and therefore, fertility. The other exception is of course, if there is known allergies and digestive disruptions that are illustrated by unwanted reactions or discomfort. During this episode Caitlin & Sophia define strategies to ensure you're meeting a standard level of nutrition in order to assess if drastic cuts of gluten and dairy are needed while defining the two so more women can grasp a full understanding when adjusting their diet for fertility. Gluten is defined as a protein found in three grains, Wheat, Barley, and Rye. Despite the fact that gluten appears in nearly everything, it can be defined in just those three food groups. Its role can be blurred in the way mass food production works due to cross-contamination in the factories where gluten and other forms of grain are made. Dairy is defined as any milk provided by an animal. This excludes the many plant-based substitutes such as soy or almond milk. Before diving into dietary restrictions, Caitlin & Sophia address strategies to ensure you're meeting a standard level of nutrition defined as the balance of healthy nutrient density. Proper balance includes colorful fruits, vegetables, quality proteins and fats including vitamins A, D, E, and K. Diving further into what qualifies quality proteins, Caitlin & Sophia suggest ways to ensure you're meeting a standard level of nutrition and what to watch out for when it comes to unwanted gluten usage. Blood sugar balance is also depicted as a check point when examining your diet and role of gluten and dairy in relation to PCOS. Dietary restrictions including gluten and dairy free meals aren't always the answer if it means substituting one unhealthy food item like, donuts, for a donut made gluten free. It's about knowing your identifying your blood sugar levels and the ways in which incorporating healthy foods can turn your diet around after the necessary trial period, which usually takes 4-6 weeks for noticeable change. This episode is beneficial for all people looking to create a healthy and balanced diet, but also focuses on the effects of your diet and how to determine if cutting dairy or gluten is a good fit for you. If after listening to this podcast you still have questions Caitlin or Sophia would love to schedule a time to discuss your eating lifestyle and habits.

Dec 21, 2020

Our special guest Kendra Tolbert is a registered dietitian, nutritionist, and yoga teacher also certified in Aromatherapy with a specialty in Polycystic Ovary System (PCOS) & fertility. Her approach combines traditional wisdom and the latest evidence-based care to help women balance their hormones, prepare for pregnancy and increase their chances of conceiving. While working in the women's health institution, Kendra started to see more and more people with PCOS & infertility. With her 17 years of yoga expertise, Kendra thought yoga could serve as a wonderful way to support people, help them reconnect with their bodies and therefore, improve their chances of conceiving successfully. Yoga is often thought of as a physical practice but Kendra hopes to share the understanding that yoga can be so much more than just settling into the correct poses and exercises. Yoga also involves elements of meditation as it relates to breath exercises and a system of philosophy around how you interact with the world, including yourself. Other benefits include bringing awareness to how you use your body for everyday tasks including standing or sitting with a supportive posture. By doing yoga, your body naturally discovers its alignment and creates a noticeable awareness allowing simple, yet impactful habits (like poor posture) to improve with regular practice. With these discoveries, Kendra observed a noticeable switch in the way participants find a sense of ownership over themselves in a way that is both meaningful and motivating. In this episode, Kendra also addresses some common obstacles individuals share when deciding to start their yoga practice. These obstacles can include intimidation or hesitancy due to their environment or belief system. Since yoga classes may be unattainable for some individuals, Kendra explains how to utilize what is available in your existing surroundings in order to accomplish the relaxing and beneficial aspects of the practice. She further discusses the body's need for balance between lower impact exercises like yoga and vigorous workouts such as cardio or strength training. In an effort to address faith or religious hesitation, Kendra referred to her background in Christianity and spent time studying scripture in an effort to draw supportive ideas between her religion and the practice of yoga. Her observations illustrated no conflict and actually, an encouraging role between the two. She recommends people who are on the fence take a similar approach to see if bridges can be made between their own religion and yoga. The practice of yoga holds many benefits, all of which can be summed up by Kendra's description of yoga as an opportunity to take time for oneself by doing something that is also kind for oneself. Kendra also shares some very interesting information regarding the research around yoga, PCOS, and fertility. Yoga is also very beneficial for people during the stimulation process during IVF, at it is an opportunity to encourage blood flow to the reproductive organs. Kendra offers assistance via her YouTube channel: Live Fertile, and her membership website, livefertile.com . She can also be found on Instagram at @live.fertile .

Dec 7, 2020

Best foods to eat in the two week wait? The two week wait (TWW) is the time between a confirmed ovulation and a positive pregnancy test or your period. It's about 2 weeks long If you are changing your diet to make general healthier choices this would be fine. This is not a great time to completely switch up your diet and start something new. For example, this is not a good time to go gluten/dairy free because these changes might put you at risk of not getting enough calories as you learn how to eat. Changing your diet can also increase your stress, which is detrimental during this period. Building a healthy uterine lining: During this time, the baby isn't even attached to your body; this is the time when the sperm has met the egg and it is about to attach to the uterus. Your job is to help your body build a healthy uterus to eventually feed the baby. You need to have a lot of progesterone during this time. The corpus luteum is the follicle that is left over after the egg has been ovulated. This is what begins to produce progesterone. Hormone support Two major focuses when thinking about nutrition: Green leafy vegetables which have a high folate content. Pork, red meat, parmesan cheese, broth, parsley Foods rich in lysine which helps body build new tissues Supports tissue growth, reducing inflammation Almonds, pumpkin seeds cashews, walnuts, brazil nuts, flax seeds, chia seeds, sunflower sesame Nuts and seeds which have omega-3, selenium and zinc If you are exercising, make sure there is enough food energy to support activity so that your body can also put energy towards growing your baby. Eat enough for your activity level What should I eat during the 2 week wait? Should you change your diet drastically? What are the top questions to ask your doctor if you haven't gotten pregnant yet? Blood work! Check hormone panel These aren't pregnancy specific but give us a good amount of information about how healthy your body is overall. This can help to make sure you aren't sick or dealing with an underlying infection that might be preventing pregnancy. CBC (complete blood count) and complete metabolic panel Thyroid panel is important for someone who is having a hard time getting pregnant, especially if this runs in your family Celiac Hashimotos Tests for underlying autoimmune that might impact ability to get nutrients from their foods. For example: Make sure that you know that you are actually ovulating and WHEN you are ovulating to make sure that you are timing your sex appropriately. These are vital pieces of information that can inform how you move forward. It's never too early! But it's also not too late. You can start at any point getting extra help. If you start early, you can work on learning about your cycle so that when you are ready to get pregnant you have a head start. If you have been trying for a while, there are specific things that you can look at with a specialist to increase your chances. It's not "too late" to ask for help. It's important to address your reproductive health overall. It shouldn't be considered "normal" to have painful, debilitating periods for your whole life. It's not wrong to reach out for help if you know something isn't right! Even if you aren't ready to have a baby right now or are unsure if you want a baby, you can still get help for current problems in your cycle. Think about the type of team you want. Do you want to be on medications and look into surgery or do you want to focus on natural remedies? Both are valid but think through how you want your journey to look and what will align with your priorities. If your intuition says that you should see someone- see someone! It can't hurt to ask for help. How long should someone ttc without seeking help? (before going to a doctor to help) / at what point do you recommend seeing a fertility specialist? Are there any dietary changes for TTC with hypothyroidism? Depends on what is going on with the thyroid. There are a lot of different combinations of hypothyroidism. Adrenals? under-eating carbs, stress, sleep, etc. Hashimotos? Maybe gluten free, high quality meats and broths, gut health Are cruciferous veggies OK? Probably not an issue unless you are eating a TON of cruciferous vegetables and this is probably not one of the heavy hitters affecting your thyroid. Make SURE you are getting a full thyroid panel in your labs. Find a doctor who is "thyroid literate" and knows how to interpret labs, give you the right medications, and support you appropriately. Why is it that some women/couples can get pregnant so easily and other women can't (outside of the standard diagnoses)? Check sex timing and sex frequency first and foremost. It's not really an issue of "more sex" but "well timed sex in relation to your ovulation." Make sure that you've had your partner's semen, blood sugar, testosterone, etc. checked. Causes of subfertility are not only a "female issue." There might be some underlying autoimmune condition or malabsorption disorder (ie digestion). Something else might be up that is not a "common" diagnosis. There is some issue that is preventing easy pregnancy. Keep digging until you have an answer or a pregnancy. Consider age. The older we get, the more difficult pregnancy becomes. The best thing you can do? Keep advocating for yourself! Keep learning, keep going, keep doing your best. How do I lower Testosterone? Spearmint tea, zinc supplements, peony can all help. Most of the testosterone is made in the ovary. Excess insulin causes the ovaries to produce excess testosterone. Balancing blood sugar and eating foods that don't cause your body to release a lot of insulin will help protect your ovaries from excess insulin and testosterone production. Myo-inositol can help here too. Consider insulin resistance Balanced blood sugar, balanced hormone, nutrient rich diet throughout the holidays. Holidays are stressful already and consistently eating unhealthy foods can further increase stress. Having a big holiday sugar binge might feel good in the moment but it's going to have a longer term impact that will throw you out of balance. Exercise, sleep, get outside for fresh air. Don't overdo it with alcohol. This can really put you in a bad mood, increase anxiety the next day, impact your sleep, and your ability to stay calm. It makes you more susceptible to destructive behaviors and thought processes. Know your limits and don't over do it. Nutrition to support mood with holidays and struggling to conceive? What should we do about sugar and "sugar addiction"? Inherently, food is food. If you want to consume sugar, you just have to plan for it. BUT, it's not necessarily your fault that you are craving sweets. Our hormones really affect cravings and insulin resistance. To address insulin resistance- make sure you have a balanced plate. Include protein at every meal, colorful fruits and veggies, and fiber. Don't necessarily completely avoid what you are craving (that can cause you to binge on it later) but include it in a balanced meal. Breakfast is important! Eat a protein rich, low sugar breakfast. Eating a high sugar breakfast can cause you to crave sugar throughout the day. Even if the foods aren't high sugar but still have a sweet flavor (like pancakes or sweet protein powders) can make you crave sugar later in the day. A sweet treat with no calories can do the same thing (like artificial sweeteners) and cause your body to want more high sugar foods later to get the calories. You may need to eat breakfast earlier so that you aren't eating so late in the day. Often times people eat breakfast late (around 11am) and then end up eating high sugar foods late in the day. This can build a cycle in which you eat dinner late and then you aren't hungry until later in the day, etc. When you want something sweet, pair it with protein. This can balance your blood sugar and give you the sweet taste that you want. See an addiction counselor if you have a true addiction. This can be a psychological and physiological issue that cannot simply be solved with a high protein breakfast. Do you recommend the Ava bracelet in PCOS? Sophia- recommended for women with PCOS who have shorter (less than 40 days) cycles. Not recommended for really long cycles. This wearable gives you a lot of data that might be helpful to look at. Caitlin- All ovulation trackers track your temperature. It doesn't matter so much what wearable you use as long as you are getting the data. If wearing one around your wrist is going to be more comfortable for you and you will be consistent about wearing it, then this would work for you. The problem is, it might not be very clear based on how it displays the data exactly when you ovulate because it displays so much data- the graph is really small on the app. Get the wearable that you are most likely to use consistently! If you don't want to take metformin, what's the next best thing… If you're taking metformin because you know that your PCOS is due to insulin resistance, there are definitely some things that you can do with your diet and supplements that can help with insulin resistance. Make sure that you are on the right med to address the underlying cause of your PCOS and on the right dose. Balance your blood sugars with nutrition- increasing protein, fiber, colorful fruits and vegetables, limit sugar and refined carbs Move your body to help you become more insulin sensitive. Exercise can help decrease insulin resistance. Pro of metformin- your insurance will probably cover it. Cons- nutrient deficiency, side effects, pregnancy outcomes impacting baby's cognitive development and baby's potential future obesity risk. Myoinositol can do very similar things as metformin Berberine is very therapeutic for insulin resistance, especially if the person also have fatty liver disease N-acetyl cysteine has very similar outcomes as metformin Pros of supplements- works the same as metformin with less side effect Cons- insurance might not cover it and you will probably have to work with someone to make sure you are getting the right dose. Supplement options:

Dec 7, 2020

Today we are joined by the @prenatalnutritionist, Ryann Kipping! Ryann is a clinically trained Registered Dietitian Nutritionist, Certified Lactation Educator, and author of the Feel Good Pregnancy Cookbook . She is the founder of the @prenatalnutritionist, a private practice which focuses on preparing women for pregnancy and conquering nutrition during and after pregnancy. She is also the founder of the Prenatal Nutrition Library, an online community for evidenced based nutrition and information before and during pregnancy. We first discuss how someone should shift their focus with regards to nutrition when they go from TTC to now being pregnant. Ryann explains working with professionals like Sophia and Caitlin can set you up for a great foundation prior to becoming pregnant. She discusses how the initial shock of being pregnant drives curiosity for whether or not there are certain foods that you were regularly eating before that are now safe or not. Ryann explains overall, nutrition for TTC and pregnancy are the same. You should be making sure you are still eating well-balanced, well-rounded meals. We then jump into combating morning sickness and nausea during pregnancy. While normally you might be eating all the greens and eating all the protein prior to pregnancy, when nausea hits at 7 or 8 weeks into your third trimester, Ryann explains how to deal with this. She explains that the nutrition you fueled yourself with prior to becoming pregnant then becomes what your body relies on when you are pregnant and might not be able to stomach any food due to nausea. Ryann also explains some women can't even get down their prenatal vitamins either, so she encourages women to do the best they can, and that "some calories are better than no calories." So - if you can only eat plain noodles, that is better than not eating anything! If you know that every day at 3pm your nausea hits, then you can plan for it by maximizing your breakfast and lunch nutrition. When you are feeling bad around dinner time, you will know that you got in a lot of nutrients earlier in the day. Ryann explains blood sugar management is also a major key in combating nausea. Having an empty stomach increases nausea, so it's important to prevent huge blood sugar spikes throughout your day. Eating small frequent meals can help with this, as well as eating fat or protein with carbs. You can also try eating some carbs first to get your palette ready, and then try to stomach some protein after you get the carbs down. Caitlin shares that when she was pregnant and would wake up in the middle of the night, she would keep a small protein-rich snack on her nightstand to snack on for blood sugar balance. Sophia reminds listeners that this doesn't have to be a super hearty protein-rich food; it can be peanut butter, string cheese, or cottage cheese. Ryann shares that one of her clients only wanted cereal for dinner, so she chose a healthier cereal option, used whole milk, and added a scoop of collagen to make it a more nutritious choice. Ryann also explains that she recommends full fat dairy for pregnancy, even though eating low-fat dairy has often been engraved in our minds that it's superior to full fat. In pregnancy, your need for fat soluble vitamins increases, so without enough of the fat, your body can't absorb the vitamins (A, D, E, K). Sophia and Cailtin share that the patients with PCOS that they work with are caught in the middle because their doctors tell them to lose weight, yet now they are told they should be eating full fat dairy, and they ultimately end up worried that they will gain weight. Ryann debunks the myth that you will not suddenly gain more weight eating full fat dairy. Ryann discusses common myths that often ruminate around what types of foods to avoid during pregnancy. One common myth is that you should avoid fish due to having too much mercury, when in fact, it's so important to eat fish, specifically fatty fish, during pregnancy. She explains the benefits of eating fish far outweigh the risks, and the need for DHA is especially important during the third trimester. Ryann advises to avoid consuming shellfish raw. Her prescription of fish oil varies for clients; those who rarely eat fish could benefit from a DHA supplement whereas someone who might've grown up eating a lot of fish might not need it. Her favorite brands she recommends are Nordic Naturals and Carlson. We also discuss ways for women who have had multiple miscarriages to have more insight on how to prevent future pregnancy trouble. Ryann explains it's extremely important to make sure your thyroid is healthy, and getting your thyroid levels checked can be the first step to determine this. The biggest component to getting through your first trimester, to Ryann, is prioritizing your mental health over any specific food. Her number one priority is to make sure her clients' minds feel at ease about what they're eating so that they can optimize the way they feel throughout their first trimester instead of worrying about specific foods to avoid. Speaking of foods to avoid - Ryann advises that raw shellfish and romaine lettuce are the two biggest foods to avoid during pregnancy. She emphasizes to wash your produce because produce in general often ends up on the foodborne outbreak list. News flash - if you are craving a sandwich... eat that deli meat, girl! You have such a less chance of getting sick from that pasteurized brie cheese and freshly sliced deli meat than you do eating something like raw shellfish or unwashed romaine lettuce. Ryann mentions veggie trays and fruit trays are also common foods you should avoid, since you have no idea how long they have been sitting out and/or what pathogens are growing on them. So - your doctor prescribed you a certain prenatal, and your dietitian prescribed you a different one...now what? We emphasize that Ryann is a pregnancy nutrition EXPERT, and we are fertility nutrition EXPERTS, and doctors specialize in a different purpose than nutrition and vitamins. Just because a prenatal says "Check with your doctor before consuming," doesn't mean you have to listen to it. Remember to listen to the experts in their field - we would never recommend you go to a dietitian for a C-section. Ryann explains you have to see past some companies' brilliant marketing and make sure they are third party tested to ensure you're getting a quality supplement. Lastly, we discuss how to prevent ways to avoid gestational hypertension and/or preeclampsia. Although these are very complex topics, Ryann discusses the importance of including glycine, a conditionally-essential amino acid, in your diet (basically, increasing protein intake). She also talks about ways to lower inflammation by increasing Omega-3 fatty acids and decreasing intake of Omega-6 fatty acids in your diet. These two factors can help decrease your chances for developing gestational hypertension. If you'd like to see more of Ryann, be sure to follow her on Instagram at @prenatalnutritionist or join her Prenatal Nutrition Library!

Nov 30, 2020

This episode features real-life Labor and Delivery nurse, as well as the host of the MommyLaborNurse podcast and Instagram page, Lisel Teen! Lisel helps shed some light on a lesser-known fertility issue: secondary infertility. This is the title we give to women who already have a child (or more than one!) and are struggling as they try to conceive the second or third time around. This concept can be mind-blowing for so many women since we have often been told since puberty that pregnancy is going to happen the moment you even think about unprotected sex. This is further reinforced when women get pregnant easily (or relatively easily) with their older children, but then it doesn't happen as easily the next time around. So why does this happen? Lisel explains: Age can be a factor. Remember that you're now older now than you were when you tried for your first. This certainly doesn't disqualify you from having more children, but it may mean that your body needs more intentional support than when you were younger. Your partner - If you have the same partner as before, he is now a few years older too. His semen quality might be vastly different due to his age/diet/lifestyle/stress/sleep than it was when you conceived your older children. If your partner is new, there could be an issue there too. Birth outcome of your prior pregnancy - if you had a c-section or other uterus surgery it could be that there is scarring or some other kind of structural damage that is making pregnancy more challenging than it was before. Toddler lifestyle - Eating a steady diet of toddler scraps and waking up several times per night with your older child can tell your body that now is not a good time to get pregnant again. So what about the transition from postpartum to being ready to conceive again? This is something that really varies from woman to woman. Technically speaking, you CAN get pregnant before your period returns postpartum. Remember, true periods happen because ovulation occurred 12-14 days prior. But what about if you're breastfeeding? Some women who are breastfeeding on demand don't ovulate for many many months. Other women can still ovulate even when they're nursing! The hormone your body makes to promote milk production often suppresses ovulation (a common problem in women with PCOS) but for some women, ovulation can still happen when breastfeeding. If you're struggling to conceive or have a regular period postpartum, you may need to consider how frequently you breastfeed your older child. Some women don't need to ween entirely in order to start ovulation again, while others do. On the other hand, women who don't breastfeed can see a boost in fertility very soon after the birth of their older child. This is a biological response to what you body considers the loss of a child. Back before baby formula and bottles, if you didn't breastfeed your body assumed your baby wasn't alive. This triggers ovulation so that your body can conceive again and bring another child into your family (because your body doesn't understand your baby is healthy and thriving, just eating formula!) Surgical birth can also change fertility. Remember that when you have a c-section, your body is not only going through everything that a postpartum body goes through; but it is also recovering from a major abdominal surgery. Depending on the nature of your c-section, your uterus can have scarring, disrupted blood flow, kinked tubes, or other issues that are making it harder to conceive. Seeing an abdominal massage specialist or pelvic floor physical therapist can help you assess whether or not your surgical birth is contributing to your challenges conceiving the second or third time around. Another factor can be that sex post-baby can be DIFFERENT! Perhaps now that you already have one (or more) children, having sex the same way as you did pre-baby might not be as comfortable or fun. Many women struggle with painful penetration, urinary leakage, weak orgasms, or other issues that make sex less fun after baby. Pain or discomfort with sex is NOT your fault and there are specialists who can help! Women (Sophia and Liesel included) can feel a lot of shame and guilt around this and feel like the pain and discomfort is due to their own lack of sexy-ness or virility. Your vagina, pelvis, and abdomen are filled with muscles that can get tight, loose, kinked, or damaged just like any other muscle in your body! Seek help if you're uncomfortable during sex, because help is available! Disclaimer: Kegals are NOT always the answer! They can, in fact, make some pelvic floor problems WORSE! See a specialist and figure out what's actually wrong. Liesel goes on to share her journey getting pregnant with her second baby. She candidly shares that she did initially get pregnant easily her second time around, but unfortunately she lost that pregnancy at 6 weeks. The stress and lifestyle/work/grief issues she was going through impacted her greatly, and it ended up taking another 6 months to get pregnant again. Liesel also shares about the mental health struggles that came along with trying to conceive as well as dealing with the loss of her second pregnancy. She struggled with anxiety and a lot of over-vigilance that included torturing herself with dozens of pregnancy tests. Taking a pregnancy test can seem fun at first, but over time you can become legitimately traumatized by seeing all the negative tests. She eventually started really prioritizing her mental health, nutrition, and stress relief and that's when she was able to conceive and carry to term again. For her, she was able to make these changes by focusing on one thing at a time. She would start with something small like "eat a healthy breakfast". Then, once she had that happening she would bring on another task like "2 workouts per week". Slowly, she was able to build healthy habits that eventually lead to her body being ready for another baby. We also want to highlight that just because there are some things you *can* to improve your fertility the second (or third) time around; it does NOT mean that your struggle is your fault. There are controllable factors in your life that impact your fertility, but that is not the same thing as being blamable for the struggle or loss that you experience. Liesel shares more of how she helps mothers by offering paid courses, as well as her blog, instagram, and podcast which are resources available to everyone for free! You can find her @MommyLaborNurse on instagram, as well as follow her blog and her podcast for even more free info on all things labor and motherhood!

Nov 23, 2020

Holiday Episode: How to navigate the holiday season- emotionally and nutritionally, when you've been trying to conceive? Remember to be gentle with yourself and prepare for what's coming. You can rehearse your responses to common pregnancy questions and social situations and have a game plan for whatever might be coming your way. While during COVID, these situations might come up less than in previous years, it's still helpful to prepare for if they do come up. Find ways to experience the holiday joy even when there is a lot of pressure around getting pregnant. This is a time of family and celebration! Remember that your feelings are valid no matter what! You don't need to feel guilty about anything that you feel. Sad, stressed, overwhelmed- that's all OK. We are here to give you support! You aren't alone- lot's of women are feeling these things. While you might be the only person in your family who has had a hard time getting pregnant or the first person who is changing their diet, other women are going through similar things. Thanksgiving- what comes to mind when you think about this holiday? Cooking all day, being with family, feeling busy? Feeling bored and hungry all day and then starving when you finally sit down to eat? Thanksgiving food classics: Protein (ham, turkey, prime rib, tofurkey), mashed potatoes, sweet potatoes with marshmallows, stuffing, corn break, dressing, green bean casserole (fresh, frozen, canned? Pick your poison). Navigating the Thanksgiving menu There is a lot of food, which can feel overwhelming. Do you love all the foods? How do you enjoy what you love when you're trying to conceive? Remember: YOU ARE NOT GOING TO RUIN YOUR CHANCES OF TRYING TO CONCEIVE WITH ONE MEAL! Maybe it will delay your ovulation for a little bit but it's not going to derail your plans for months if it's only one or two days of holiday eating. If you love it, go ahead and enjoy it. It's just one day! Food is not just energy- it's an experience. Remember that you are celebrating family and love and community. Nutrition tips for thanksgiving: How to find balance when fertility is your goal: Eat high carb foods (pumpkin pie) with protein, Remember how important getting good sleep is, Don't "save up" your calories for one big meal (this will help you not overeat when the big meal starts) Take care of yourself- going into the day hungry, tired, hungover, etc. can really make it more stressful and might cause you to make further unhealthy choices: set yourself up for success. Start with a high protein breakfast, lots of veggies. Feed yourself appropriately through the day. If you haven't fed yourself, your blood sugar will drop (hint: don't get "hangry"!) What if you're drinking? Make sure to eat! Alcohol might make it more challenging to be around certain family members in an emotionally charged situation. Making choices about food Consider dessert- just because it's available and "traditional" doesn't mean you need to eat it. If you like pie, eat pie. You don't like pie? Eat something else. You can say "No, thank you!" That's totally valid. Don't worry about your meals being judged. You make your own choices and you don't have to validate them to other people. If you don't want to go to a gathering- that's valid too. Especially during this COVID year. Get some additional help if you feel like you need it! Absolutely go see a therapist and get some tools for navigating the holidays. It helps to just talk it over sometimes. Holiday drinks- Pumpkin spice lattes, eggnog, peppermint lattes, gingerbread lattes. Having these drinks day after day can seriously impact your hormones, sleep, blood sugar, and cravings. All these drinks are super sugary- basically a hot milk shake. You can have them but consider it a DESSERT, not a beverage or a breakfast. There is nothing wrong with enjoying them but consider when and how much you are having. Tips: choose decaf, get a small, eat it with or after a very protein rich meal or snack. You can change the order by asking for fewer pumps of sweetener. You can make your own! Add spices (nutmeg, cinnamon, turmeric, all spice) to whole milk in your coffee and 1 teaspoon maple syrup. You are familiar with all these ingredients AND they are great for you. Experiment: when you have one of these drinks, really pay attention to how they make you feel? How did you sleep? How is your energy later in the day? Did you get a headache or stomach ache? Ideas for using leftovers Turkey pot pie, turkey chili, turkey enchiladas Shepards pie with extra mashed potatoes Bone broth: use the carcass for bone broth- bone broth is great for your gut health, your skin, your fertility. Pick off all the meat and simmer the bones and skin, add veggies, and a little lemon or another acid source (ie: 3 tablespoons vinegar) to pull out extra nutrients. You don't want to use raw bones- make sure they are cooked. You can even bake these first to make sure they are fully cooked. Cook low and slow (12 hours on low heat) or do it in your pressure cooker for about an hour for a similar result. Pick out bones or strain to get out additional sediment There is nothing wrong with throwing away what you aren't going to eat! It's OK to toss it! Alcohol and mocktails Can you drink alcohol when you're trying to conceive? It really depends on the person. Can you drink in true moderation and leave it at one drink or does that lead to having more and more drinks? Consider your personal habits around drinking. Alcohol can affect your estrogen levels and your cycle but one drink is not going to be the difference between getting pregnant or not. If you're going to drink, pick the drink that you really actually love and not the one that you think is healthier. If it gives you anxiety, it's fine to skip! You can decline a cocktail. TIP: Declining a cocktail carries a lot of meaning ("are you pregnant??")- you can rehearse and prepare an answer that takes the pressure off of you, like "it really hasn't been agreeing with me lately." Questions from instagram: How do you get around the "when?" questions? Consider who is asking and how much you trust them. Some people you can share the truth with. Other people you might be a little more protected around because you don't trust them as much. You can give short answers or longer! Totally up to you how you respond and what you feel comfortable with. This question can really hurt, especially if you're been trying for a long time and it might be helpful to rehearse answers that you feel comfortable giving when this comes up. How do you handle stress in the holiday season, especially during a COVID year? Take care of yourself; make sure you are exercising regularly, exposing yourself to light, prioritizing sleep, checking in with your mental health. Consider all the things that you normally do for your mental health and double down your efforts to keep up with those things. What is sometimes extra stressful about the holidays is being off of your regular schedule (like your regular breakfast and your movement routine). Focus on what you can do to stay in your normal routines and stick to some sort of regular routine as much as possible (remember to eat!). Serve someone else! If you have the mental space to do so but are feeling lonely and discouraged or stuck, find ways to safely reach out and serve someone else. This can be very healing and relieve stress, and loneliness. Ask yourself: what gifts do you have to serve other people? If finances are tight and gift giving is hard this year, consider giving other types of gifts; make something, write a letter, send a card. If you do have the ability to give gifts, consider buying off of etsy to support a small business that might be struggling right now. We are thinking about trying to conceive during the holiday season? Is this a good time, especially during COVID? Do what feels right: There is no right or wrong time to start your family. If you feel comfortable with it, go for it! Consider if you'll be ok with some potential changes like going to ultrasounds alone. There is really no research that shows that being pregnant comes with additional COVID risks. Trends show that a lot of people do conceive during the holidays because it's often a time of relaxation (lots of September babies!). How are you defining "trying to conceive": Depending on how you are planning to conceive might also impact this decision. If you are going down the path of making major changes or using medical interventions, this might be a stressful time to do it. If you are planning on stopping birth control, that is much less stressful and it might actually take some time to get in touch with your fertility and ovulation signs. Holiday Parties: Eat a nutritious meal before you go! It's not going to work well to make your whole meal out of cocktails and appetizers when you arrive hungry. You will not feel good and there might not be choices that fit with how you want to eat. Skip the stuff you don't care about! You don't have to eat it.

Nov 16, 2020

Today we are joined by Dr. Loree Johnson, a licensed marriage and family therapist who has more than 25 years of experience coaching clients in her private practice. She helps others overcome the emotional challenges that come with infertility. Dr. Johnson has served on state and national boards, and she is on the board for the Society of Reproductive Medicine. So, needless to say, she is the perfect guest to bring on. According to Dr. Loree, having a therapist on board is key for a few reasons: 1) physical well-being sacrificed through all of the medications and procedures; 2) close relationships being sacrificed from support exhaustion; and 3) mental well-being takes a big hit through each of the milestones, so having that support from a third party is vital to staying healthy through the journey. Do you find yourself saying, "not ANOTHER appointment to schedule!" when someone mentions seeing a therapist? If so, iit might be a good time to prioritize going to therapy over other activities because of how much it can greatly benefit your health in multiple ways. Dr. Johnson introduces therapy as an invitation to explore through having a simple conversation that that person might not have otherwise. She counsels women, men, and couples alike, so each person in the journey has a role to be recognized. Her role to her clients is to help them practice skill building to manage stress/emotions, offering encouragement/support, and often act as a coach to help her clients get through their fertility journey intact. Some of Dr. Loree's top conversations she hears from clients are that the woman's husband does not understand what she's going through, or that he doesn't care enough. She also discusses how sex is such an obstacle for couples because a lot of times women don't actually feel sexy but are pressed for timed intercourse during ovulation, or that the man has performance anxiety as a result from the pressure. She enjoys helping couples reclaiming the fun in sex to produce authentic sex. Dr. Johnson also shares how her own fertility journey has been a struggle, including losing a child, and she explains how her own experience inspires her to help others get through theirs. "Infertility issues can feel like trauma. You can't mindset your way out of trauma." - Dr. Loree Johnson Therapy doesn't have to be a lifelong commitment. You can come in with specific issues you want to discuss, even if it has nothing to do with your relationship with your husband or anxiety about your fertility journey. You can breeze in for 5 sessions and utilize the tools you learn, or you can continue on for continued support and skill building. Having an amazing therapist like Dr. Loree Johnson could help you make great strides in enduring the trials and tribulations throughout your fertility journey -- if you're just beginning it, or if you are in the trenches -- anyone is welcome. You can find Dr. Johnson on instagram or on her website . She shares her Self Care Guide and her Grief Guide for free on her website. Do yourself a favor, and don't wait to start therapy!

Nov 9, 2020

Today we dive in talking about the most free resource there is to not only improve your chance to conceive, but just improve your health in general...ESPECIALLY if you are having hormone issues. You might've guessed it..sleep! Discussing sleep as a health intervention is so under-appreciated because it's not glamorous and businesses can't make a profit off of marketing it by itself. BUT- it is so crucial for our body's everyday demands - digestion, hormone control, stress balance, appetite, and so much more. Although there is limited research on sleep for fertility specifically , we do discuss one NIH review on sleep hygiene for fertility. Sleep hygiene is directly controlled by the HPA axis, which is comprised of your hypothalamus, pituitary, and adrenal glands. These glands basically control your brain/body response to stress and rest. This article discusses primarily that if one area within your HPA axis is out of whack, it can directly influence your sleep quality. The second pathway that this article discusses is how your sleep hygiene can be negatively influence your sleep duration. The third pathway is disruption in your circadian rhythm - or your body's alarm clock. The most significant factor that is derived from poor sleep is lack of production of fertility hormones. If you don't get enough sleep, your body does not produce enough of some hormones and so much of others. The same part of your brain that's responsible for sleep/appetite hormones is the same place that produces fertility hormones, which is why it's so important to not neglect sleep habits when considering fertility probability. But how much sleep is good sleep? One study found that women who were undergoing IVF and had between 7-8 but no more than 9 hours of sleep consistently had the highest chance of having a successful IVF cycle. In this episode, we talk about how you know you actually got a good night's sleep, and below are some tips that we discuss that will enhance your sleep: Resetting the circadian rhythm: expose yourself to natural light as soon as you wake up for 10-15 minutes to get your eyes adapted to the full spectrum light. This will help your body to naturally make melatonin easier later in the evening. If you aren't able to do this (i.e. working long shifts), try buying a full spectrum lamp to shine on your face while you're getting ready for work. Or, sit by your window and let the sun hit your eyes! Limit caffeine. While every person has different genetics and processes caffeine differently, a solid recommendation would be one serving (i.e. 8-9 oz medium roast coffee) and stop drinking by 11am or noon. Caffeine can impact the length you're able to sleep, but every person is different. This might not apply to you, but if you're experiencing a lot of these symptoms, try limiting caffeine to get more restful sleep at night. Stabilize Blood Sugar. Be mindful of having a balanced dinner (protein, fiber, complex carbs) to prevent high blood sugar spikes that can disrupt sleep. Also possibly add a bedtime snack that has protein in it. Adding cherries or tart cherry juice right before bed can improve melatonin production. Limit alcohol. It is taxing on your body in terms of antioxidant production to process alcohol (which it views as a toxin) and regulating hormone metabolism. Limiting blue light at night. Wear blue light filtering goggles - not glasses - goggles will cover light coming from any angle. Pick activities like reading or journaling instead of looking at your phone or TV. Limit sounds/interruptions in the room (i.e. don't let your animals in your room if they disrupt your sleep, get an eye mask, black light curtains, or ear plugs if your spouse snores). Move your body! Even an hour outside will improve your sleep quality. Create a soothing bedtime routine. Our bodies love habits! Maybe you take an epsom salt bath, light a candle, read a book, use essential oils, journal, or pray. Remove all clocks/alerts/phones away from your bed. This will help reduce anxiety about answering texts or looking at the time and thinking "oh my gosh, it's already midnight and i'm not asleep?!" Orgasms! They help produce prolactin and oxytocin which can help you wind down. Supplements like Melatonin, Magnesium, 5HTP, Linden leaves, Holy Basil, Chamomile, or Ashwagandha. Always talk to your naturopath MD, RD, or healthcare professional before starting a supplement. Start with whatever in this episode sounds do-able for YOU! This should be personalized and what you think is a priority - where you really had your "AHA!" moment... and then if you feel ready, continue to work through the list. We hope you enjoy this episode!

Nov 2, 2020

Dr Carrie Jones Podcast Episode On today's episode we have Dr. Carrie Jones, a naturopathic doctor and the medical director at Precision Analytical's DUTCH test - AKA the Hormone Doctor herself! She loves to empower women to understand more about their bodies so that they can advocate for themselves. We dive in with Dr. Jones to talk more about what women can do that struggle with estrogen dominance and endometriosis, since so many women suffer from these conditions and no one ever prepares us how to navigate them. Many times we find women who are diagnosed with endometriosis face multiple dead-end suggestions by their doctors: 1) suck it up and move on; 2) go on birth control to treat symptoms; or 3)... get pregnant. Well- we know these are not ideal solutions to our problems. Many women go years without getting a proper diagnosis and therefore suffer from crazy symptoms for far too long, just to get tossed birth control as the end-all-be-all solution. Does this sound all too familiar?! In this episode, we discuss how endometriosis should properly be diagnosed, how it can disrupt the TTC process, foods that can help estrogen detox, and natural techniques to detox our livers of estrogen. We also review the mechanism of how soy is linked to estrogen, the hidden beauty of castor oil, and how valuable unpeeled organic carrots can be. Dr. Jones discusses estrogen detoxification in depth; the 1st and 2nd step happening in the liver and the 3rd step happening in the kidney. In the liver, phase 1 and phase 2 rely on veggies like broccoli, kale, unpeeled organic carrots, and brussel sprouts to detox optimally (cruciferous veggies). Magnesium, zinc, and choline are also essential to detoxing in the second phase within the liver. She elaborates on the mechanism of why these veggies aid estrogen detox. The third step in the estrogen detox process occurs in the kidneys and hydration helps this to run efficiently. So - make sure you are having regular bowel movements every day! We discuss more about staying hydrated, having a regular peeing schedule, and Dr. Jones' favorite electrolyte powders. Have you ever wondered why you might feel bloated, have a ton of gas that could clear out a room, or have heartburn after a meal? Have you ever wondered how autoimmune diseases caused by gluten intolerance are formed? Dr. Jones shares with us techniques like how simply chewing your food completely with your mouth closed can really enhance digestion, absorption of nutrients, and prevent autoimmune diseases. Lastly, Dr. Jones discusses common patterns she sees on a DUTCH test that indicate estrogen dominance or low progesterone production with regards to endometriosis. She also talks about what an ideal cortisol, melatonin, and glutathione pattern should look like throughout the day on DUTCH test results.

Oct 26, 2020

What if we told you your mindset has a lot to do with your fertility? This might be a shocker for some of you! Today's episode we dive into what a healthy fertility mindset looks like and how that affects your overall fertility journey. You don't want to miss this episode as we connect the physical aspect of becoming pregnant to the mental side of BELIEVING you CAN become pregnant! Although we are practitioners helping women bring home a healthy baby, we are still human and have our own doubts. In this episode, we share our own stories about how we struggled internally with the mental olympics of believing we could become pregnant despite our own personal obstacles. First of all - take a step back and tell yourself you ARE a person that can do hard things. You do believe in yourself. You are taking steps to shift your mindset...after all, you are taking ownership of your life and listening to this podcast! You do not wear a badge that defines your struggles. You do not wear a badge that says "Hi, I'm infertile." No...you are YOU! Talk to yourself like you're talking to your best friend. Is the first thing you think about your best friend is "oh...she is infertile.." ..No! It's likely more along the lines of, "She is strong, beautiful, and she WILL become pregnant." It's as simple as that. Begin to speak to yourself in a kind and gentle way. Simple techniques to begin developing this healthy fertility mindset are: Inclusion vs Elimination: add in foods and nutrients that your body needs instead of removing things that you love! How can we add in more foods and nutrients that will enhance your diet/overall health? Can you add two cups of veggies to your dinner, and still have cheese sprinkled on top? How can you add more colors to your plate? For example: Make a taco bowl with anti-inflammatory spices like turmeric, add grass fed ground beef, bell peppers, and black beans (healthy fats, lots of protein, micronutrients) and STILL include mac and cheese as a small topping to still enjoy the foods you love without making it the focal point of the meal Honor your body. Have the pasta dinner if you want a pasta dinner. Just learn to be strategic about adding things in that can better serve your fertility journey! You don't have to take away your favorite foods...but begin to think about how certain foods will serve or take away from your fertility journey. Focus on YOUR progress, not HER progress. In the world of social media, it's easy to judge your behavior and habits and compare your progress to others. This will do nothing but make you feel inferior to others and isolate you. What works for someone might not work for you, so remember you are an individual and don't let others' journeys distract you. Celebrate each other's victories and stay on your own journey. Build positive patterns. Look for consistency and improvement in these small habits - adding in more colorful vegetables, possibly changing habits in your sex life, or going to bed 15 minutes earlier to get more sleep. Little by little these small actions will add up. You don't need to strive for an A+ in "Fertility Nutrition"… we are just trying to accomplish a goal, so remember to find joy in life while still implementing small, consistent healthy habits. When an obstacle comes up, like you miss a spin class, pivot and try something else. Take your dog for a longer walk or do a YouTube exercise video. Stay on a "winning" path! If you go to a birthday party and eat cake, pivot and make a healthy choice following that. Let setbacks set you up for comebacks! Don't let these small things snowball into huge unhealthy habits. Be flexible. Don't let things you read or hear on social media dictate your behavior. Listen to your body and let that be your guide. If you see someone post about eating more seeds, don't force them down your throat if you hate them just because they tell you they are the key to fertility. If someone talks about how good spin class is for your health, don't kill yourself to make it to that 7am class if you feel run down. Make these habits fit for your individual lifestyle to honor your cravings, energy levels, and mood. Focus on your own continued growth, not your past mistakes. Setbacks are a part of the growing process! Let them prepare you for comebacks. If you ate that chocolate cake you swore you wouldn't, learn from it. Look at the details of your day leading up to that choice...were you hydrated? Were you in a bad mood? Did you go grocery shopping starving? How can we better prepare you for next time to not make the same mistake? Mistakes are great propellers to help you grow. YOU WILL NOT BE PERFECT, MISTAKES WILL HAPPEN! Celebrate improvements - in your cycle, in your hormones, indications for ovulation, insulin/sugar cravings, etc. Every step that you improve is worth celebrating and worth being excited about even though you haven't reached your ultimate end goal of becoming pregnant. You are getting closer and closer to reaching your goal, so enjoy every step of the way! Remember to enjoy and celebrate the small victories along the process. There needs to be JOY in your journey. You can do all of the things - take the courses, have sex, buy the tests, but if you struggle with developing this healthy mindset, don't hesitate to see a therapist. Your mind is part of your body and it's just as important to nurture and invest in your mind as it is your body.

Oct 19, 2020

In this episode, we are honoring pregnancy and infant loss awareness month. Caitlin and Sophia are digging in deep about this topic with OBGYN and Reproductive Endocrinologist Sasha Hackman, MD. While we know this may seem like a downer, this is purely to inform all of you about statistics, where pregnancy loss is most common, and how we can try to stop this from happening. We all realize most people don't feel comfortable talking about this, but if this has happened to you, this is NOTHING to be ashamed about. This is something that happens frequently. You are not alone, you do not need to keep your feelings to yourself, and you are not a failure. In this episode we are trying to educate more people to know how to approach situations like these, become more informed about miscarriages, to open up the conversation and how to hold space for someone who has gone through a pregnancy or infant loss. Sasha starts talking about how women in early pregnancy can tell the difference between normal discharge or if they are having a pregnancy loss. She says that unfortunately, sometimes a miscarriage can be completely asymptomatic so many women do not find out until they go in for an ultrasound. Some symptoms do include cramping, vaginal bleeding, spotting, low back/ pelvic pain, and sometimes more. The symptoms are very nonspecific and can lead to stress especially with a woman who has had a miscarriage in the past. Truth be told, spotting is not necessarily normal when pregnant, but it is common. If you are having bleeding or spotting, there is a really good chance it is completely benign and will still lead to a healthy pregnancy! Additionally, discharge can be very normal and does not indicate a miscarriage at all. We had a question about what normal HCG values would be for women before their first ultrasound, around 4-6 weeks pregnant. Sasha explained how HCG should be doubled, or at least increased, after the first few days. Sometimes women only see a 20% increase and will still have a healthy pregnancy. However, the typical minimum cut off where they are absolutely confident about a healthy pregnancy is 53% or more. Sasha dives into telling us what the main cause is for early pregnancy loss. She say by far, the main cause is genetic abnormality. With technology now, they can do something called a "Microarrye Test" that doesn't require them to culture a tissue, but instead, they can ID small, little deletions rather than chromosomal duplications or lack of entire chromosome. They have distinguished that at least 75% of pregnancy losses are because of chromosomal abnormality. This is practically nature's way of removing and absorbing pregnancy that eventually would not result in a relatively healthy child. That being said it doesn't make this loss any easier. We asked if someone has experienced early pregnancy loss, what would be the medical model of care, when should they do extra testing, and do they have to experience multiple pregnancy losses before going through diagnostics. Sasha said that technically, there should be 2-3x more losses before you start evaluation. However, it is all patient orientated. If a patient wants to get tested after one loss, that's great. If a patient has had over 3x miscarriages, doesn't want any tests done at all, and still wants to try to get pregnant again on their own, then that is totally fine, it's her autonomy. She describes her role as a reproductive endocrinologist and how they see pregnancy as a very sacred thing that doesn't come easy to many people. They understand that one loss is too many and they want to see how they can prevent another loss. In this case, they will always do a workup for their patients. This mentality is how they (and us as dietitians) are trying to handle medicine now. They are trying to shift away from paternalistic mentality where the doctors just give recommendations based on past evidence. She says everyone's body is different, so this "old school" way of thinking needs to get thrown out the window. It should always be about the patient and what they want. Catering to their needs can make a world of difference. Frequency of pregnancy loss, you ask. Well, Sasha gives us a very descriptive answer on what is really going on in terms of how many miscarriages are happening. Even though this is a "loaded question", the general number of pregnancy losses would be 12-15% of clinically recognized pregnancies (pregnancies actually recognized by an ultrasound). However, if you were to actually count, a lot of the miscarriages happen before that first ultrasound or before the couple even knows they are pregnant. If you were to combine the clinically recognized pregnancy losses with the clinically unrecognized losses, the incidence rate would be around 30-60%. This HUGE range depends on multiple factors such as age and pregnancy history. If under 30 years, and you have already had a live birth and/ or abortion your changes of miscarriage is LOW at a 4-6%. Generally, if you are under 30 years of age, your chances are only 7-15%. If 35-39 years old, your risk is about 30% and if you are over 40 years, your risk is about 35-50%. If you have a history of pregnancy loss your risk for reoccurrence is about 25%. With each miscarriage, the risk will go up slightly and will usually plateau at 50%. Yes, this seems high, but there is STILL a substantial chance of a live birth! Sasha also says that there is not really a difference in natural conception, IUI, or IVF in terms of miscarriages. Pregnancy loss really just depends on medical and pregnancy history, and age. And unfortunately, age is the biggest prognostic factor and is NOT a modifiable one (say what?!). Some other reasons why someone might miscarry other than genetic factors is Asherman's syndrome, developmental abnormalities, translocation of chromosomes, and well as other disorders. Asherman's syndrome is when some women develop scar tissue within their uterus which can be caused by a history of abortion or miscarriages and need a DNC or any other type of instrumentation of the uterus. This can increase risk of scar tissue, poor vascularization, and the risk of miscarriage. Probably the developmental abnormality of the uterus that increases the risk of miscarriages the most is called a septum. With this septum, there is not enough vascularization to support a pregnancy, which can easily be fixed by removing the septum, the procedure being minimally evasive, and a patient can go home after. Although not as common, the translocation in one of the parent's chromosome, meaning two pieces of chromosomes switch in both parents', causes chromosomal abnormalities which can lead to a miscarriage or having a child with a developmental disability. IVF with genetic testing is a good option for parents having this issue. Clotting disorders, endocrine disorders (poorly controlled diabetes), thyroid disease, luteal phase deficiency, PCOS, and age can also increase the risk of a pregnancy loss. These are known things that will increase risk before going into a pregnancy so Sasha always want to tell these patients to not get pregnant until they can optimize their conditions first so they can decrease risk of miscarriage in the future. Chemical pregnancy versus miscarriage? Sasha explains that a chemical pregnancy is an actual pregnancy with the presence of HCG, but there is nothing in the ultrasound to show sac is being formed. On the other end, there is something called a "blighted ovum" meaning that there is a gestational sac present but no embryo present. Both of these conditions are considered spontaneous abortions. Again, with all of these conditions, whatever they may present as, women should not be ashamed with themselves because IT IS NOT THEIR FAULT. Does obesity increase risk of miscarriage? Sasha tells us that studies have shown that once you are in the range of obesity it definitely increases the risk. There is a huge correlation there. Sometimes even very mild weight loss, even 5% of total body weight, will show improved outcomes in pregnancies. This is when it is important to remind women it is not just the weight that matters, it is their overall lifestyle. Being dietitians, we had a few things to say in regard to obesity and pregnancy. We want to tell our listeners that if you are a woman of a larger body size are not eating things that are helpful for fertility, that it is possible to change the way you are eating into a way that DOES support fertility. This will make your fertility completely transformed but your body size does not have to change. This is why the "just lose weight" statement from doctors is not realistic or the issue, we need to talk about how to change the diet and lifestyle with the nutrients that are going to support a healthy baby. Sometimes this will result in a natural weight loss. What we want is to get your hormones under control, blood sugar more regulated, thyroid supported, digestion under control, and stress and inflammation reduced. Sometimes body size will change and sometimes body size will not. Your chances of having a healthy pregnancy will be dramatically increased but it will not always impact your body size. Let's say you are experiencing a loss in pregnancy. What can you expect in terms of medical intervention, managing it on your own, and how long should you wait before seeking medical care? The best practices are giving the women the option between 3 interventions. Do nothing. Sit and wait to see if your body will take care of it on its own. Advantage: is there is minimal risk. Downside: if it doesn't happen right away, you may be waiting several weeks to actually complete the miscarriage and even then, it might not happen, and intervention would be needed. Medical intervention would involve medication like Misoprostol where it can be given orally/ vaginally. Downside: cramping is really intense. Advantage: avoid having to go into surgery. Another medical intervention would be having a plastic tube inserted into the uterus which would suck everything out. Advantage: all products of conception can go for genetic testing so you can get a better answer (especially now with "microarraye" testing) which really helps with closure for patients. Surgery: if you are experiencing hemorrhaging of if you develop an infection. What is an ectopic pregnancy and how would someone know if they are having one? Ectopic pregnancy is different than a miscarriage because the embryo is actually implanted outside of the uterus. There is medication to manage an ectopic pregnancy if the woman is stable, but if unstable, then surgery would most likely be needed. You can tell if its ectopic when you go into doctor's office and the HCG levels are fairly low compared to what is expected. Also, if the HCG levels are high, then they wouldn't be rising as quickly as it should. The suspicions would either be a miscarriage, ectopic pregnancy, or sometimes it can even turn into healthy baby. (Wouldn't it be nice if we could scoop up the ectopic pregnancy and plant it in healthy uterus???) If someone has an early pregnancy loss, how long can they wait until they can start trying again? What about a further- along pregnancy loss (around 27 weeks)? Sasha says that for an early pregnancy loss the answer would be to start trying whenever you are emotionally and physically ready. Generally, she tells her patients to go for whenever they want, but it might be helpful to wait until they have their next period. For a further along pregnancy loss, also called a fetal demise, you really just want to give months for physical and emotional recovery and grieving. However, she really recommends looking into why this may have happened and if there is something specific that can be changed, then you want to work to see how you can change that and try to reduce risk for the next pregnancy. Sasha explains that trying to prevent a miscarriage can be tough because the majority of the time it is chromosomal. Sometimes it can be stress related, which no one knows for a fact, but why they believe in this is because there is one intervention for recurrent pregnancy loss that's called TLC (tender love and care). This is when they will bring patients in for weekly ultrasounds (or really whenever they just want it) to reassure them that their pregnancy is still viable and ongoing. Studies have shown that the live birth rate with this intervention is significantly higher. (Wow!) There is something to be said about constant reassurance, really being there for a patient, and allowing them to get as many ultrasounds that they need. This treatment may help you if you have been through a pregnancy loss more than once and might be scared it will happen again. Reassurance that everything is okay will reduce your stress. Staying active, staying distracted, including lifestyle interventions like proper sleep, mindfulness, mediation, eating whole foods, and doing things that make you feel good, will help you enjoy your pregnancy more, as well as taking care of your mental health and your growing baby. To end on a happy note, to any woman who has gone through a miscarriage/ recurrent loss, the chances of you holding a baby in the next pregnancy is 70%. THAT'S HUGE. Just remember that and that will help bring you back some optimism.

Oct 12, 2020

*Trigger Warning* - It's a story about labor and birth! Here we dive in with Cohost Caitlin Johnson, RDN to hear about the birth of her sweet little girl! Caitlin answers all my questions about her birth prep, the birth itself, and the postpartum period. Caitlin's prep: She and her husband did a Bradly birth class before her first baby was born so BJ (Caitlin's man) could get all the juicy deets on what to expect and what to do when his baby was being born. This time around they were already prepared from the last baby! Red raspberry leaf tea and a nutrient dense diet were Caitlin's nutrition prep for this birth. Dietitians have a hard go when it comes to early pregnancy nausea. Caitlin was no exception. It's hard to talk about food all day for work when you feel like you could gag at any second. Caitlin also upped the protein and sodium to combat low blood pressure and a family history of preeclampsia. She also altered her supplement and herb routine since she had SUCH a struggle nursing her first baby Fiona. Turns out there is a link between PCOS and nursing struggles! Home birth was the option of choice for Caitlin and her husband. However, we DO want you to know that even though Caitlin chose that, we DO NOT think EVERY woman needs to birth that way! We don't think you need to quantify your choice, so you choose whatever is right for you. What it comes down to is doing whatever makes you and your family feel safest. For Caitlin, that meant having her baby at home. Early in the week before Fiona was born, Caitlin had a visit with her midwife. The midwife offered some cervical work to get the baby moving, but Caitlin decided that wasn't right for her. Instead, later in the week she decided to see her acupuncturist! The acupuncturist also suggested that perhaps Caitlin get the cervical treatment done with her midwife later in the week. As the week rolled on, Caitlin decided that she was ready to bring the baby along, so she decided to tell the midwife she was ready to have her cervix swept. The midwife spent a lot of time explaining the process of a cervical sweep to Caitlin, and it was great. Caitlin and Sophia are both BIG fans of informed consent, and they believe women should be informed of the risks, benefits, and procedures involved with any medical intervention. Lo and behold, the sweep opened Caitlin's cervix a bit more! She then went on a walk with her neighbor, had dinner, and around 8:45 she began having real contractions. Soon thereafter, labor was in full swing! Caitlin's family set up her birthing tub, and soon thereafter the labor got really intense! This phase was called "transition", meaning the baby is now low in the cervix, approaching the birth canal, and it's almost time to push! Fun fact, this is usually when mamas start feeling the "I can't do this" or "give me the drugs!" feeling. It feels bad, but this is actually good! The midwife came back, and saw that this baby was coming quick! Caitlin was really feeling intense labor feelings, so the midwife suggested that she break her water and then try some new laboring positions. Up out of the tub she came, and tried a few positions before deciding sitting reverse cowgirl on the toilet was the way to go. A few pushes later, Caitlin decided that birthing a baby in the toilet was not the deal, so she waddled back to the bedroom with the baby's head about to crown. The next push, the baby FLEW out, head to toe, and the midwife caught her! By the way, it was 2:40am and Caitlin went into labor at 8:45p, so it was less than 6 hours from start to finish (this is Sophia's dream, by the way!) Baby is born, and for a second there they thought it was a boy! Side note, babys have pretty swollen genitals when they're born. After a second look, the midwives announced with joy that Fiona, a beautiful baby girl, had arrived! Caitlin decided to do a delayed cord clamping, in case you're interested, because that can help baby have more time to start breathing in case that's a concern. Then that was that! They cut the cord, Caitlin delivered the placenta (eventually), began to nurse her baby girl, and life continued! The placenta was huge (common with PCOS pregnancies) but caitlin's was extra huge since she had a big blood clot attached to it.

Oct 5, 2020

Here comes a special one! This episode features fellow dietitian Ayla Brammer, owner of Boston Functional Nutrition and creator of Full Circle Prenatal ! Caitlin and Sophia both use this prenatal for themselves, and recommend it frequently in their private practices. Ayla shares the roots of her practice and how she came to be the powerhouse dietitian she is now. She also works in pregnancy and preconception, but her passion is working with couples when they are first starting their journey to become parents. Ayla shares her thoughts on one of the most common pieces of fertility advice shared by OBGYN and RE docs alike… "Lose weight before you get pregnant". Of course we hate this blanket advice and don't see it as helpful to women who want to be moms; but Ayla takes it a step further. Rapid weight loss is never a good idea, but when you're trying to become pregnant, it's even harder on your fertility systems. Our fat reserves can contain toxins and other dangerous compounds that we do not want to be rapidly circulating throughout our bodies. Remember that one tree in Ferngully, that had the weird evil smoke in it? Fat stores can be kinda like that. Though some women do see some positive changes when their weight is stabilized, all 3 of us dietitians see the preconception period as a time to fill your body with nutrients, vitamins, and minerals with the right foods; not slashing and restricting everything in the name of weight loss. Our focus tends to be more on how to get your nutrients absorbed and kept, versus how to make your body smaller in order to somehow change your fertility. Ayla explains some of the functional lab testing she uses in her practice. She's an advocate of a comprehensive vitamin and mineral assessment to show patterns and gaps in the way your body is processing what you eat. This can also reveal stressors, genetic abnormalities, and other anomalies that impact your ability to get pregnant. Hormone and stool tests are also important tools to getting your body ready for pregnancy. The girls talk about their pregnancies and nutrition choices while pregnant for a while, so if you're not ready to listen to a pregnant story, skip from 17:30-22:30. Ayla lists her 3 favorite foods for the preconception period! Ayla's fertility curry - lots of veggies, protein, and nutritive spices Stinging Nettle Leaf Tea - very high mineral and easy to drink! Sophia's husband isn't a fan of her giant bag of nettle leaf taking up space in the cupboard, but it's great for you! Liver - we all love/hate it. It's so nutritious, but the taste is rough. Hide this food in meatballs, meat sauce, burgers, taco meat, etc. A little goes a long way. If we are losing you on the liver, you're not alone. Each one of us grew up on pizza and freezer waffles, so it was hard for each of us too! Please don't try to just eat boiled liver. We want you to enjoy your food, and not choke down whole mouthfuls of liver. Start by hiding little 1oz portions of liver in ground beef dishes. On to Ayla's specialty creation: Full Circle Prenatal Vitamins! The Full Circle prenatal is the best on the market for most pregnant women. One of the things that sets it apart is the Vitamin D content. This is slightly controversial, but Ayla made this leap since she is an RD and really sees the importance of Vitamin D in pregnancy. Vitamin D is vital for ovulation as well, so taking a prenatal like Full Circle while TTC is a great idea. PCOS sister especially need to test and treat their Vitamin D levels, as none of us have ever seen a PCOS patient who also have adequate levels of this vital nutrient! Full Circle also has much more iodine than other prenatals. Ayla shares that this was a deliberate choice to put her vitamin in line with the optimal supplement in pregnancy recommendations from most major medical associations. A huge number of women don't get enough iodine, especially when women aren't eating dairy. Iodine isn't only important for pregnancy, but it's important for thyroid function in the preconception period and for postpartum. Iodine can also be found in fish and seafood, even sea vegetables like nori and other seaweeds. Choline is another star of these kick-butt prenatals! Some folks are taken aback by the 8-capsule dose of these prenatals, but the reasons the serving size is what it is is for choline. If you look at other prenatals, you'll see only a fraction of the amount that you'll find in Full Circle. It's a bigger nutrient, so it takes up more space. 95% of women aren't consuming adequate choline; and it's vital for fertility too. Choline is needed heavily for the processes of early pregnancy and to develop healthy eggs for quality ovulation. Yet another reason why we here at the FFF podcast looooooove Full Circle! Choline can be found in food too; mainly in beef liver and egg yolks. However, you'd need to eat a TON of egg yolks to get everything you need in preconception and pregnancy without supplementing with a product like Full Circle. Ayla then touches on why her supplement isn't "real food" based. Listen, we are dietitians and OBVIOUSLY we stake our careers on using food as medicine… yet here we are recommending a prenatal that isn't made entirely from real food sources. Heres why: Concentrated and dried veggies don't give you that much nutrition per volume. A concentrated and dried spinach leaf gives you a teeny amount of nutrition compared to actually eating real food! When you buy green food powders or food based pills, you're getting only a very small amount of fruits and vegetables per dose. Full Circle's goal is bioavailability - what will your body absorb and use? Often, the "real food" version won't give you enough of what you need or can absorb. Ayla hand-picked each nutrient in this supplement to ensure you're getting enough of what you need, and in forms that can be readily absorbed. Full Circle also does not contain iron, a controversial choice! Ayla explains this choice through explaining the variable iron needs during preconception, pregnancy, and postpartum. Not all women need iron, while some need a lot of it. Iron also has a lot of side effects and poor absorption in supplement form. Iron also can limit your absorption of other nutrients, and vice versa. Ayla chose to leave this nutrient out so that the rest of the nutrients can be absorbed well. If you need additional iron, it needs to be either eaten in food or taken at a different time of day from your prenatal vitamins. Ayla gets a lot of questions and scrutiny for this choice, but she stands behind it. Developing this product has been very difficult, but Ayla is so proud of what she has created. Caitlin and Sophia are certainly glad she's braved this world since they both take this supplement themselves. So now the burning question on everyone's mind… Why NOT a gummy?? Ayla explains that in order for gummy vitamins to be tasty, they skimp on nutrients while loading up on sugary syrups and flavors. Not conducive to actual preconception health! If you compare any gummy vitamin to Full Circle Prenatal , you'll see just what we mean. Ayla shares a message of hope; so many women get empowered and find their fertility through better nutrition and getting to the root causes of issues. If you're feeling like you're on the conveyor belt at your fertility center, it's time to reach out to practitioners like Ayla, Sophia and Caitlin! A big thanks to Ayla for stepping into the challenging supplement market, making a great product, and coming onto our show to share all her goodness! If you want to try Full Circle Prenatal for yourself, use the code FFF10 at checkout for an exclusive 10% discount!

Sep 28, 2020

PCOS is treatable! Here's how to start: Personal Baseline: What do your labs say? What symptoms are you dealing with? Have you had any imaging done? These are all the first things to start looking at when it comes to PCOS. It's important to note that while Caitlin and Sophia love working with women with PCOS, and we have many years of experience, we are dietitians, not doctors. We don't diagnose! So what to do with nutrition: Balance blood sugar Make sure that there is a higher quality and quantity of protein at each meal and snack "Quality" means it's not inflammatory and provides more protein than it does any other macronutrient. Examples: meat, cheese, nuts, and seeds Most women with PCOS tolerate high protein dairy products like greek yogurt, cottage cheese, and cheese! SOME women do have fewer symptoms when they eliminate gluten and dairy, but it's not the magic answer to PCOS management that it's often believed to be Not everyone needs to be dairy free! Veggies, fruits, nuts, and seeds are your best sources of fiber! Pro tip: artichoke hearts have a ton of fiber! Fiber is great at filling your plate and filling your belly! You'll find that you get to eat a lot of food while managing your PCOS Eating real food, vs. a protein bar or shake will keep you full for longer. It will help you slow down and feel full, versus slamming down a protein bar in under a minute To succeed, you have to eat enough to feel full! Fiber and protein are keys in making that happen FIBER! Starting your day with nutrients and blood sugar balancing protein! Even though it might seem like a lot of calories to have 3 egg scrambled with spinach and feta, a slice of toast with nut butter, and with a cup of coffee; you will feel full for so long and it will keep your blood sugar steady for hours! Swapping sweet for savory when possible. Eating sweet makes you crave sweet! It's not your fault, its PCOS! Eating the right fuel first thing in the morning will keep your cravings at bay. Breakfast Try cronometer.com! Plug in what you're eating and let's look at your vitamin/mineral/fiber intake in a day! Sometimes you can be eating "healthy" but missing key pieces for PCOS fertility Take a peek at your protein/carb ratio! Typical American diets can have way more carb to protein than is helpful for PCOS fertility Check out your current nutrition status Keto, Atkins, and other super restrictive diets are not needed to boost fertility with PCOS Food is slow medicine; sometimes it takes several months of eating right to balance your cycles and get pregnant! You need to do something that can be sustained long term, not another crash-diet plan. Sustainability Supplements Remember to check with your doc!! Some of these supplements can interact with medications or are contraindicated for certain medical issues. Is there insulin resistance present? How about high testosterone? Or high stress? How's the thyroid? That's where we start to dig into what supplements can help. We recommend myo-inositol and not d-chiro. PCOS ovaries can make too much d-chiro, so we are careful not to exacerbate that Inositols Helps improve insulin sensitivity and can boost egg quality, plus helps you make great cervical mucus NAC Another powerful blood-sugar/insulin supportive supplement Berberine Wherever you live in the world, most of us are vitamin D deficient. As levels of vitamin D rise, insulin resistance lowers! It's also important for maintaining a healthy pregnancy! Vitamin D Support egg quality and improve insulin resistance Zinc Common mineral of deficiency in PCOS, helps with gut health, insulin resistance, and ovulation Magnesium You don't want to wait until you're pregnant! Start on a quality prenatal ASAP! (And stay tuned for our episode on prenatals dropping soon!) Prenatal We're here for the omega-3's! Omega-3's are essential fatty acids that are vital for reducing inflammation and supports your body in building new tissues. Eggs, endometrial lining, and babies are all new tissues your body grows! DHA/EPA are the omegas you want! Don't be seduced by algae oils! They don't have the same DHA/EPA ratios as fish-based supplements Fish oil Movement and Exercise Sleeping 6-7 hours vs. 4-5 hours is a game changer for PCOS Blackout curtains or a sleep mask can help you stay asleep longer. Here is a link to Sophia's fave sleep mask Meditation apps and sleep stories can help you quiet your thoughts and get into a deeper sleep Blue-light blocking glasses can help if you're using screens prior to bedtime Sleep environment is key Sleep and stress management Many times women with PCOS have been told to lose weight in order to get pregnant, that they're total exercise junkies! All that effort can be misplaced when it's cranking up your stress hormones and stressing your immune system If you're dreading your workout and coming up with every excuse not to go, find something else! Keep your own body in mind - if you're 280 pounds, putting weights on your back and trying to squat is only going to put more strain on your body. Bodyweight exercises can be a lot more helpful! Cardio isn't always the answer. Strength training and resistance workouts can do wonders for building muscles and changing insulin Find something that you like Stretching and breathing can lower your stress and help your body relax. Quality ovulation is dependent on your body feeling safe enough to become pregnant. Lowering stress hormones can be a big key in this Yoga Exercise Check out Caitlin's program: Find Fertility with the PCOS+ Method.

Sep 21, 2020

Who wants to hear all about PCOS and fertility?? Well you came to the right place! In this episode, Caitlin and Sophia dive in to the #1 most common cause of fertility struggles in women: PCOS So… what is it? PCOS is an endocrine problem, meaning it is a hormone imbalance. It used to be thought of as a gynecological problem, but as science has advanced we now know PCOS goes beyond female sex organs. Dietitians like us actually cannot diagnose PCOS, though both Caitlin and Sophia often have women come to them for fertility help, and when we send them back to their doc for some testing it's discovered that they DO have PCOS. PCOS is diagnosed using certain criteria (Rotterdam Criteria), and it's more of a culmination of signs and symptoms. The symptoms your doctors typically look for are: Cystic ovaries - ovaries with multiple cysts diagnosed with ultrasound High androgens - Testosterone, DHEA-S, Androsterone, etc. elevated higher than normal for women Excess body hair Male pattern baldness Lack of/delayed ovulation - your cycles are very irregular and ovulation is rare or absent Caitlin was a mere teen when she was diagnosed with PCOS, and when she innocently asked her doc what this meant, his cold reaction was "PCOS is the #1 reason women can't get pregnant". Which, by the way, is a HORRIBLE thing to say to anyone, let alone a teenager! **If you only take one thing away from this episode, let it be know that PCOS is NOT an infertility diagnosis! If left untreated, PCOS can certainly impact fertility; but PCOS is very treatable! This diagnosis does not mean you will never be a mom!!!!!** Treating the factors that influence PCOS greatly increase your chances of getting pregnant! So, what if you simply suspect you may have PCOS? Cycles longer than 35 days Acne Hair loss Body hair growth Difficulty losing weight Excess weight around your belly How does PCOS affect fertility? If you're ovulating every 28-30 days or so, you'll have roughly 12 chances to get pregnant in a year. If you, someone with PCOS, only ovulates every 50-60 days, you will have far less chances to get pregnant in a given year. Why does this occur? Almost always, the root cause of PCOS has something to do with insulin resistance. In simple terms, this means your body doesn't manage your blood sugar well. Insulin is a hormone that moves the sugar/fuel in your blood into your body's tissues and cells. Insulin resistance is where your body stops listening to the message of insulin, requiring your body to crank up the volume on insulin to get the job done. This causes ovaries to get overstimulated, increasing testosterone and other male hormone levels; causing many of the symptoms of PCOS Brains are greatly affected too. Your brain has glands that make hormones that control ovulation. In healthy bodies, your brain makes a surge of luteinizing hormone (LH) and follicle stimulating hormone (FSH) just before ovulation. In bodies with PCOS, these hormones kick into high gear far too frequently as your body tries and tries to ovulate. This is why it's so helpful to get lab work done so we can address exactly what is happening with each of these hormones. Brains also make a hormone called prolactin. When prolactin is at its best, it helps nursing moms make milk for their babies. Part of the overstimulation of the ovaries and brain that come with PCOS cause your brain to make too much prolactin. High prolactin is good if you're nursing a baby because it also tells your ovaries not to ovulate, since your body is still sustaining the life of the baby you're nursing. However, if you have PCOS and your prolactin is too high, this hormone holds off ovulation and makes it harder to become pregnant. Estrogen is also higher in many women with PCOS. This, again, can be because your body is trying and trying to ovulate. Estrogen can also be too high due to excess body fat, a piece of the cruel cycle of PCOS. Estrogen being too high is particularly problematic when it comes to the hormonal rhythm of ovulation. When estrogen dominates other hormones (like progesterone), many of the symptoms of PMS/PCOS are amplified. Migraines, cramps, anxiety, heavy bleeding, etc. are all symptoms of high estrogen to progesterone. The last noteworthy hormone of PCOS is cortisol, the stress hormone. This hormone causes blood sugar to rise and thwarts the function of insulin, making your body naturally more insulin resistant. This is great if you're in the midst of a bloody battle; not so good if you're overwhelmed by the daily stress of life. While we cannot change the stressors that occur in your life, we do help each of our patients manage stress and react to stress differently. These hormones are why both Caitlin and Sophia both do functional hormone testing as a part of their practices! We want to target your specific symptoms and root causes! No two women are the same, and there is no way to say simply by looking at symptoms what each of your hormones are doing. This is also why advice from medical professionals that sounds anything like "lose some weight" is so infuriating! It's not only unhelpful, but it's psychologically damaging. Remember, one of the symptoms of PCOS is excess weight in the midsection. So, it's not helpful to be told the very symptoms you're there to address is same as the treatment. ** Cue Sophia rant about doctors telling women to lose weight ** Another great test to run is an insulin assay. This includes a 2 hour glucose tolerance test and measuring insulin markers like the Homa-IR test These labs we all mentioned are tests that Caitlin and Sophia use all the time in our practices! However, this is not a comprehensive list of all the hormones and tests to look at with PCOS. Even if you have done all this testing, and you still can't figure out what's up; don't give up! There are more stones to overturn and Sophia or Caitlin are poised and read to help you get some answers! What could happen if you go to the OB/GYN and say you want to get pregnant with PCOS Get a full panel of labs on varying dates of your cycle Your doc might give you Metformin (glucophage) and are told to come back in a few months if you're not pregnant Your doc might also give you Clomid (clomiphene) or letrozole to try and trigger ovulation You might also be simply told to lose 10% of your bodyweight… which is not helpful, as we've established. Stay tuned to next week's episode where we talk about REAL LIFE SOLUTIONS to PCOS fertility struggles! Tune in and be amazed.

Sep 14, 2020

If you are interested in trying this test for your family, use our FFFpodcast15 code to get 15% off your entire shopping cart from YoSperm.com What is fertility like from your man's perspective? Our guest Eric from Yo Sperm gives his insights into at home sperm testing, in office semen analysis, and the male mind when it comes to fertility testing. This is one of our most valuable and interesting episodes yet! Yo Sperm is an at-home semen test. It's fully private and works with your smartphone, revealing sperm count and motility from the privacy of your own home. The kit costs far less than a laboratory analysis, and can be repeated over time to see how your man's semen changes. Not to mention you can forgo the clinical experience and crusty issue of Hustler from 1998. Eric from Yo Sperm talks about the benefits and drawbacks of at home semen testing, as well as options if your results come back as abnormal. Though Yo Sperm is not a replacement for a full clinical semen analysis, it can be a great place to start! You can order the kit yourself anytime, no need to wait 6-12 months for your doc to give you the go-ahead. The system works remotely with 100% privacy and confidentiality. Your results are even compared to other men who have fathered children. This episode then goes into the heart of the matter. WHY are so many of our male partners obstinate about getting a semen analysis? What makes men so reluctant to do this simple test, when women's fertility testing is so much more expensive and invasive? Eric dives in and gives us a man's perspective on why this is such a big deal for some men. While semen quality is NOT a reflection on masculinity or viability as a man, it IS a reflection of your overall health. Addressing semen quality issues can bring nutrition and lifestyle issues to light! Semen quality is not static. Your partner's semen quality can change drastically with proper nutrition, exercise, and lifestyle changes. Even if your results aren't amazing, don't fret! There are so many things we can do to impact the quality of your man's semen! Heavy hitters that impact semen quality are: Obesity/body composition Processed food/fast food Alcohol Tobacco Cannabis Testicular temperature (think cyclists, horseback riding, and working for hours in high heat) Anabolic steroids Testosterone replacement therapy Hair loss treatments and medications Stress Illness The Yo Sperm results page also gives recommendations about nutrition, exercise, and sexual health! All of these things can impact your semen quality, and even though there is no dietitian or doctor reviewing the Yo Sperm results, these recommendations are generally safe and effective for most healthy men. So, what about when it is time to bring some doctors and clinicians? Eric goes into the details of how semen analysis labs measure things like semen volume, DNA fragmentation, motility, sperm progression, morphology, shape, etc. Yo Sperm only gives a baseline analysis, and anything more nuanced needs to be done by a medical professional. Fertility is nuanced, and we want you listeners to feel empowered that there is a lot that can be done with nutrition and lifestyle to boost fertility and improve chances of conception. So how do you get your hands on one of these sweet Yo Sperm tests?? Ebay, Amazon, and directly through Yo Sperm are online options to get this test. Plus they ship internationally! Anyone, anywhere can test their semen quality and begin finding some answers. If you are interested in trying this test for your family, use our FFFpodcast15 code to get 15% off your entire shopping cart from YoSperm.com

Sep 7, 2020

Again, we know the audio quality on this episode is less than our usual. It should be back to easy listening next week. Thanks for your patience. We have a MAN on the show! Our first man on the FFF podcast is Sophia's husband, Louie. In this episode he shares the hilarious and honest details of sperm collection! NOTE: The audio on this isn't the best, but we PROMISE you it's worth it for how funny and informative this episode is! Louie opens by sharing with us WHY he went to the sperm cryopreservation bank in the first place. Since he is active duty military and deploying to combat zones, our local San Diego cryobank does a great service to active duty families by discounting their cryopreservation services! Unfortunately, military members tend to be guinea pigs, and sometimes years and years down the line we find out that the meds/exposures/chemicals/etc actually harm fertility. Military members are exposed to toxins, radiation, and dangerous situations that can damage your ability to reproduce. Sophia and Louie decided to take advantage of this wonderful program and store some of Louie's goodness before he left on deployment. For them, it was like an extra layer of insurance making sure that there would be healthy sperm available set aside in the event that something catastrophic occured to Louie while in the line of duty. First thing first was to run some tests on Louie to make sure his reproductive system was healthy. Cryobanks want current info on HIV/STI tests, as well as other things. Louie HATES blood draws, and he recommends doing he blood draw a few days in advance to reduce added stress on the day that you make your sample(s). For him, the stress of a blood draw really impacted his ability to climax and produce a sample. Of course he pushed through and made it happen in spite of the looming needle-poke, but it wasn't easy! Listeners, we CANNOT STRESS THIS ENOUGH: test your semen early! Things happen, and it's not always possible to make a quality sample on the first go! Sophia and Louie had a looming deployment date and didn't discover the cryobank benefits until just before Louie had to leave. So, they were on a tight deadline that put added stress on Louie. If that is NOT your situation, go as early as possible in your TTC journey to ensure plenty of time to spread things out and get the best possible sample! It's important to note that before you go in to make your sample, you need to abstain from sex or anything that could result in ejaculation for 2-5 days before you go to the cryobank. You also need to avoid any hot baths/jacuzzis/sauna/etc. As well as trying to avoid stressful situations. Stress greatly impacts your semen quality and volume. This can put an extra pressure on men! When you're TTC, it's all about whether or not the man can orgasm. Women can get pregnant from sex whether or not they climax, but if the man doesn't orgasm and ejaculate; no joy. The clinic we went to was a fully functional urology office! Turns out this clinic is also the urologist for the local men's penitentiary! Louie was busily focused on his paperwork while a parade of shackled convicts were streaming through the lobby. Sophia was VERY uncomfortable, but thankfully Louie never looked up from his paperwork and was totally oblivious. The sample collection room was clean… but it made you feel dirty! There was a creepy recliner that was made of some kind of material that could be easily wiped. Also, a stale collection of pornographic magazines from the late 90's. Important to keep in mind: the skin of the penis must be sterilized with wipes, and absolutely no lubricant, lotion, salvia, or vaginal secretions can be present. Though Sophia initially went into the sample room with Louie, this ended up not working out when Sophia had to run down to the truck and get Louie's headphones. Other recommendation: bring headphones! The walls are THIN in these cryobanks, and it's hard to reach climax when you can hear doors opening and closing, clinicians talking, and other distractions. This is all mixed with the fact that you're told again and again to "try and relax" because samples are greatly affected by stress. Miraculously, Louie was able to make a sample while Sophia was running down to get the headphones! After the sample was produced, the clinician analyzed the quality and told Sophia and Louie about it in the most AWKWARD way possible! Lo and behold, Louie's sperm were healthy and his semen quality was stellar! Praise the Lord! Next, you have to decide what you want to do with the sample. For instance, samples that will be used for at home insemination or IUI are processed differently than samples destined for IVF. Because Sophia and Louie didn't have time for extra samples, they decided to preserve the sample for IVF, since the sample was only enough for 1 IUI vs. 4 IVF cycles. After ALL of this, Sophia and Louie found out they could have done a home collection! Facepalm. If you're like them, and you prefer the comforts of your own home, do the dang sample at home! As long as you can get it to the clinic within an hour, your sample can be successfully collected at home and used. Something important to note is the legal side of cryopreservation. If you are using the semen right away, or simply analyzing it to see if babies can be made from that sperm; it's not an issue. If you're freezing it for future use, a lot of other legal factors can arise. It could be worthwhile to sit down with your lawyer and go over the paperwork prior to the sample to sort out any issues that could arise down the line. Again, that's only if you're planning to freeze the sample for future use like Louie and Sophia. In this episode especially, we take plenty of time to laugh and make silly comments about fertility, sperm, and masterbation. We do this because fertility struggles are HARD! We believe that laughter is medicine, so though we fully embrace the sorrow and anguish that can come along with struggling to conceive, we want to make the process more enjoyable by finding ways to laugh.

Sep 2, 2020

Sperm Quality - Hang with us, the audio quality of this episode isn't our best, but we have great information for you. We all know that sperm is essential to creating a baby. This episode is all about helping your partner have the healthiest sperm to contribute to the party. About 13% of the population has fertility struggles. About 30% of the cases of infertility are estimated to be male factor infertility. Could be too small of numbers, can't swim, weird shape, genetic issues. Reflux, sperm not going into the urethra in ejaculate, but spilling back into the vas deferens, obstructions. Female factor infertility can be unexplained infertility, anovulation, insufficient progesterone, eqq quality issues, immune system issues, blood clotting issues. How would you know if it is a female factor or male factor or both? Get seman analysis done to rule out if something is going wrong. Sperm count, motility, morphology, and volume of ejaculate. Sperm count - how many per unit volume Motility- Are they moving normally? Morphology -percent of sperm that have normal shape Sperm count has dropped 33% over the past 50 years worldwide. The y chromosome is also shrinking, what?! Have no fear listeners! Diet and lifestyle can have a huge impact on sperm quality. Cantaloupe is shown to help increase sperm over-all quality. Across all studies, fruit and veggie intake , especially leafy greens. It's not shocking as we return to whole foods, that sperm quality improves. Higher exposure to pesticides affected sperm quality in a study. Don't let this discourage you from eating fruits and vegetables. Eating conventional fruit and vegetables will always trump eating a bowl of sugary cereal for a snack before bed. When possible consider the clean 15 and dirty dozen when making decisions on organic versus conventional grown produce. Everything but the bagel recipe knock off. Yummy on eggs. Food prep may be the key to help intake of snacks and meals that are healthier for sperm quality. A lot of the vitamins in veggies are better absorbed when eaten with fat, so don't be afraid to saute in oil, add cheese on top, or some avocado on the side. High fat processed meat products are good to limit in the diet. Sourcing good quality meat, eating nose to tail, eating organ meats, can be very helpful in consuming enough vitamins. Organ meat consumption offered better concentration, better morphology, better sperm count, better motility, and ejaculate volume in studies. We know eating organ meat is something that is pretty abnormal in modern cultures, but getting back to eating more "nose to tail" - making use of all of the animal that you can, will improve health factors for both fertility partners. Liver has a lot of iron and zinc, both very helpful for sperm quality. Most people don't even know how to source liver. You can source liver at: https://grasslandbeef.com/ (US Wellness Meats). We are NOT SPONSORED by them. You can also ask a local butcher or find at a local health food store like "whole foods". I like to buy it frozen, then grind in my food processor, and save in 1-2 tbsp servings. Cooking at home can help you save money and get better food than you will have at the drive-thru. Fish - in and of itself is healthy. Can have some pollutants to the table. The omega-s are healthy for sperm. So try to source quality fish when consuming it while trying to conceive. 43:40 Milk and dairy are controversial topics. The research shows that high fat dairy has benefits in terms of fertility for females. It is suggested that high fat dairy intake might be related to sperm quality, and skim milk might be better. May not be beneficial to be drinking milk period. Having things like cheese on veggies, yogurt, cottage cheese could be good options. Alcohol can have a negative effect on sperm quality. Decreasing drinking and especially binge drinking can help improve sperm health parameters. Tobacco, chewing, smoking, even vaping will all negatively impact sperm quality. This is a great opportunity to help improve sperm quality, and overall health for a new dad. No better time than now to kill the tobacco habits. Sugar and sugar sweetened beverages are not great for sperm. Obesity and extra weight are also negatively impacting sperm health. Decreasing intake of sugar, sodas, desserts will help impact sperm health. If erectile dysfunction is something is affecting your ability to even have sex or have an ejaculation, it's important to see your physician to get help with that. There is no shame in getting assistance when needed. Supplements can be supportive. Antioxidants can be helpful to protect sperm from oxidative damage. Fish oil or omega-3 can be helpful to add in. Adaptogenic herbs can also be helpful during stressful times like ashwagandha.

Aug 31, 2020

Hang with us, the audio quality of this episode isn't our best, but we have great information for you. We all know that sperm is essential to creating a baby. This episode is all about helping your partner have the healthiest sperm to contribute to the party. About 13% of the population has fertility struggles. About 30% of the cases of infertility are estimated to be male factor infertility. Could be too small of numbers, can't swim, weird shape, genetic issues. Reflux, sperm not going into the urethra in ejaculate, but spilling back into the vas deferens, obstructions. Female factor infertility can be unexplained infertility, anovulation, insufficient progesterone, eqq quality issues, immune system issues, blood clotting issues. How would you know if it is a female factor or male factor or both? Get seman analysis done to rule out if something is going wrong. Sperm count, motility, morphology, and volume of ejaculate. Sperm count - how many per unit volume Motility- Are they moving normally? Morphology -percent of sperm that have normal shape Sperm count has dropped 33% over the past 50 years worldwide. The y chromosome is also shrinking, what?! Have no fear listeners! Diet and lifestyle can have a huge impact on sperm quality. Cantaloupe is shown to help increase sperm over-all quality. Across all studies, fruit and veggie intake , especially leafy greens. It's not shocking as we return to whole foods, that sperm quality improves. Higher exposure to pesticides affected sperm quality in a study. Don't let this discourage you from eating fruits and vegetables. Eating conventional fruit and vegetables will always trump eating a bowl of sugary cereal for a snack before bed. When possible consider the clean 15 and dirty dozen when making decisions on organic versus conventional grown produce. Everything but the bagel recipe knock off. Yummy on eggs. Food prep may be the key to help intake of snacks and meals that are healthier for sperm quality. A lot of the vitamins in veggies are better absorbed when eaten with fat, so don't be afraid to saute in oil, add cheese on top, or some avocado on the side. High fat processed meat products are good to limit in the diet. Sourcing good quality meat, eating nose to tail, eating organ meats, can be very helpful in consuming enough vitamins. Organ meat consumption offered better concentration, better morphology, better sperm count, better motility, and ejaculate volume in studies. We know eating organ meat is something that is pretty abnormal in modern cultures, but getting back to eating more "nose to tail" - making use of all of the animal that you can, will improve health factors for both fertility partners. Liver has a lot of iron and zinc, both very helpful for sperm quality. Most people don't even know how to source liver. You can source liver at: https://grasslandbeef.com/ (US Wellness Meats). We are NOT SPONSORED by them. You can also ask a local butcher or find at a local health food store like "whole foods". I like to buy it frozen, then grind in my food processor, and save in 1-2 tbsp servings. Cooking at home can help you save money and get better food than you will have at the drive-thru. Fish - in and of itself is healthy. Can have some pollutants to the table. The omega-s are healthy for sperm. So try to source quality fish when consuming it while trying to conceive. 43:40 Milk and dairy are controversial topics. The research shows that high fat dairy has benefits in terms of fertility for females. It is suggested that high fat dairy intake might be related to sperm quality, and skim milk might be better. May not be beneficial to be drinking milk period. Having things like cheese on veggies, yogurt, cottage cheese could be good options. Alcohol can have a negative effect on sperm quality. Decreasing drinking and especially binge drinking can help improve sperm health parameters. Tobacco, chewing, smoking, even vaping will all negatively impact sperm quality. This is a great opportunity to help improve sperm quality, and overall health for a new dad. No better time than now to kill the tobacco habits. Sugar and sugar sweetened beverages are not great for sperm. Obesity and extra weight are also negatively impacting sperm health. Decreasing intake of sugar, sodas, desserts will help impact sperm health. If erectile dysfunction is something is affecting your ability to even have sex or have an ejaculation, it's important to see your physician to get help with that. There is no shame in getting assistance when needed. Supplements can be supportive. Antioxidants can be helpful to protect sperm from oxidative damage. Fish oil or omega-3 can be helpful to add in. Adaptogenic herbs can also be helpful during stressful times like ashwagandha.

Aug 24, 2020

Sophia and Lily jump right in and talk about their inner nerds and how easy it is to fall "down the rabbit hole" when digging in to juicy nutrition research. First order of business is Folate vs. Folic acid. What's the difference and what's the big deal? Well first off, folic acid is synthetic folate. If you're a nerd like us, you may know that folate comes in many forms in food. Folic acid never comes in food and it can actually block 40-60% of the population from using folic acid! Not only that, it can block you from absorbing the good stuff from your food. NOT ONLY THAT, but the gene mutation that makes this happen is called MTHFR. That stands for methylene tetrahydrofolate reductase… but let it be known it can be a real MTHF**R when it comes to absorbing nutrients. So… why is folic acid added into food anyway? Short answer… it's cheap. Food manufacturers and supplement companies don't want to cough up the dough for the good stuff. Of course, you can avoid it all by simply avoiding refined grains and cereals! Done and done. Sophia and Lily then debunk crazy nutrition myths in regards to pregnancy and conception nutrition. Myth #1 - Eat fortified cereal for a healthy baby Truth #1 - You can't find the same amount of nutrients in refined grains as you can in whole, let alone in comparison to other whole foods. The #1 indicator of poor nutrient intake is high intake of refined grains. Eating a lot of bread, crackers, and pasta means you're eating less fish, eggs, berries, and greens. Not to mention the impact that refined foods have on your blood sugar. Myth #2 - Cereal is a breakfast food Truth #2 - grains in cereal are primarily carbohydrates. Mixing cereal with milk or yogurt only increases the carb load. Mix in some fruit beyond that and you're looking at one sitting that consists of ½ the carbs you need for the whole DAY! Physiologically, everyone who eats a meal like this will see a massive blood sugar spike. Research shows that when you start your day with a carb rich breakfast, you will eat more food and have stronger hunger signals for the whole day! Eating a fat and protein rich breakfast does the opposite, even if the fat/protein breakfast has more calories than that of a carb rich breakfast. Mental health issues can also be abated by eating a protein and fat rich breakfast. It primes your brain to be happier and more balanced all day long! Whereas a carb rich breakfast is greatly associated with higher anxiety and deeper depression all day long. High carb breakfasts also include fruit smoothies! There are fewer things on planet earth that will spike your blood sugar more quickly than liquid fruit on an empty stomach. If you want to have smoothies on an empty stomach, it needs to have 20+ grams of protein and 10+ grams of fiber while containing less than 20g of carbohydrates. And honestly, a smoothie with that profile doesn't usually taste that good. Sorry to say but this includes that fancy bag of protein powder from your best friend's MLM affiliation. Protein powders that taste sweet but are low in carbs contain artificial sweeteners. None of which are tested on fetuses or pregnant women. Though we do know that these sweeteners cause birth defects in mice so… let's just say no to them for humans too. Myth #3 - Eating only plants is best Truth #3 - Listen, we understand all the arguments for and against consumption of animal products. We respect people's choices. We never argue against people's ethical and religious objections. However, there are significant nutrient gaps that strict vegan and vegetarianism can create. If you don't eat animals, nutrients aren't available in adequate quantities and concentrations to support fertility, pregnancy, and breastfeeding. These nutrients are choline, glycine, vitamin K2, iron, zinc, omega 3, and B12. Even if you eat these nutrients in a veggie-based way, you won't be able to absorb them. The same goes for vitamin A. Even if you eat lots of beta-carotene, you can end up with deficient vitamin A without eating animals. Supplements can help, but even great supplements don't always have the right ratios, forms, and amounts of these nutrients to nourish the baby and the mother well. It's not the same thing to take algae-based DHA, versus getting it from animal foods. We are just scratching the surface as far as what women need while TTC and pregnant. Look, there's a difference between knowing what's best and choosing to eat plants-only because of your own preferences and eating plants only because you believe a lie that eating animals is bad for you. Nutritionally, it's just not true that plants alone are best. However, we meet women wherever they are at, without judgement, and help them do what's best for their lives as a whole. Listen up though. When we say "plant based", we are talking about the challenges of a vegan and vegetarian diet in pregnancy. We are not talking about NOT eating plants. We highly recommend that women eat lots and lots of plants! In fact, we recommend that you make your diet MOSTLY plants! We just know, from research, that eating animals and animal products in addition to plenty of plants is the best way to feed your body for fertility and pregnancy. Even though some people have seemingly been ok through a plants-only pregnancy; it's just not best. But here's some good news for ethical vegans! Bivalve shellfish like oysters, clams, and mussels have no central nervous system and therefore do not feel pain. Plus, they are generally very sustainably grown and harvested. Many vegans decide to eat these foods while TTC or pregnant to boost their nutrition. Myth #4 - Artificial sweeteners are better for you and they help prevent gestational diabetes by keeping sugars low Truth #4 First off, this is the dumpster fire equivalent of nutritional advice. YOu might expect that eating something that provides no calories or sugar would be superior to something that does contain sugar and calories. However, it turns out our bodies aren't so easily tricked. When it comes to artificial sweeteners, you actually can still raise your blood sugar in a similar way to as if you were eating/drinking sugar! This is due in part to how our bodies react to strong sweet tastes, and also due to the fact that these sweeteners greatly affect the bacteria in our digestive systems. Sucralose, or Splenda, is one of the worst offenders on our gut bacteria. Sucralose also really affects thyroid function! Eww! Thyroid function is also really vital to healthy fertility before you get pregnant, and vital to your baby's brain development after you've gotten pregnant. There are also studies linking consumption of artificial sweeteners in pregnancy to childhood obesity! Women who consumed artificial sweeteners on a daily basis had bigger babies, and their children were almost twice as likely to develop obesity during childhood. These sweeteners prime your taste buds and brain to crave more and more sweetness, which makes you in turn want to eat more sugar! We are fans of laying off the sweet flavors and letting your taste buds adjust back to nature. Myth #5 Low carb diets are dangerous in pregnancy - 56:00 Gestational diabetes means carbohydrate INTOLERANCE in pregnancy. That means carbohydrate intake needs to be adjusted according to what your body can tolerate. With that said, we don't have a lot of data on SUPER low diets during pregnancy (less than 40g of carbs per day), but Lily does recommend swapping higher carb foods for more nutrient-dense foods that has a higher nutrient-to-carb ratio. Unlike most health professionals, Lily is not afraid of ketosis or ketones in pregnancy. In fact, in all mammals, pregnant bodies use fatty acids and ketones MORE READILY than carbohydrates as fuel. Though this is a different conversation than we are having here, it's worth noting that eating low carb is certainly not something to be afraid of. As dietitians when we put the MOST nutrient dense foods into a woman's diet we find that she is eating at minimum 70-90g of carbohydrates per day. If you try to pull a daily diet lower than that, you start to cut out healthy foods to get to that point. Plus, we have to use our bodies and brains when planning diets for pregnant women. Meaning, in the beginning of pregnancy women usually have food aversions, taste changes, and appetite variations. It's really hard to be low carb at the beginning of a pregnancy! As far as fertility goes, the same rules apply. Limiting your intake of high carbohydrate foods and swapping them out for more nutrient dense foods boosts your ability to make healthy hormones. Swapping out leaner proteins (chicken breast) for the fattier and more nutrient-dense cuts (chicken thighs) can get your body ready to house a healthy baby. However, going through heroics to force down your carb and protein intake in order to induce ketosis has not been shown in research to help fertility or pregnancy. These kinds of diets are not supported by research and they're largely not sustainable. Let's also keep in mind that what a lot of people call "low carb" or even "keto" is simply limiting refined carbohydrates and sugar while focusing on veggies and protein. We are all for diet changes like that! True low carb diets (less than 50g per day) or true ketogenic diets are very different from what your neighbor is describing as she eats a lettuce-wrapped burger with a side of sweet potato.

Aug 17, 2020

Welcome back, listeners! Today we are having a chat with Lily Nichols, a kick-butt registered dietitian nutritionist who wrote Real Food For Gestational Diabetes and Real Food For Pregnancy. Here we learn about Lily's work and research, her history as a dietitian, and get a nice sample of the wisdom and expertise she has to bring to women who are trying to get pregnant. This episode starts off with Lily sharing with us her experience with the prenatal dietary guidelines. To sum it up: she's not impressed with mainstream guidelines. Now she writes about how to actually feed yourself well while trying to conceive or pregnant, in spite of the messed up guidelines. If you don't know what these guidelines are, Sophia clues you in. Basically RDA and other guidelines, like the ones you find on the back of a food container, are based on what is the minimum amount someone must consume to prevent a major deficiency. The research is done on adult men, and there is no consideration taken for women or people of other races or ages. Boo! Lily promotes using REAL food to meet your nutrition requirements. She defines real food as unprocessed food made with simple ingredients, as close to nature as possible. Specifically, not processed in a way that removes nutrients. This means not stripping grains of their fiber to make them "refined. Not skimming the fat off of dairy, and not removing the skin or fat from poultry. You get more nutrition when you eat all the parts. A lot of food in the American diet is not really "food". Artificial sweeteners, thickeners, stabilizers, preservatives, etc. are made by food scientists to be "safe" to eat, though it's not necessarily healthy. When we define REAL food, we are talking about what builds your body up with good nutrients, versus how much of a chemical or additive you can consume before it starts doing major harm. We also want to emphasize whole foods vs. isolating specific nutrients in a lab, and then trying to separate them from the rest of the food. To clarify, we are NOT anti food science here on the FFF podcast! We know scientists have been involved in our food supply for centuries, and that a lot of the work they have done has been amazing! We are about food FREEDOM and fertility, meaning not limiting every food or only eating certain things. We just promote a natural diet of real food. There are very few foods that are 100% of the time a bad idea to eat, and according to Lily that list is limited to: refined carbohydrates and sugars and trans fats. That's pretty much it! So, what is it about all this "real food" stuff makes it helpful for women who are TTC? Lily says that all the ways that the primary factor is that increasing the provision of micronutrients in the diet. These nutrients play a strong role in hormone balance, detoxification, egg quality, regulating cycles, and more! Food is powerful, and getting yourself in a healthier place with better nutrient stores can help your body get ready for a pregnancy. Sophia shares her experience at Bastyr University with helping the school adopt an omnivorous menu, and Lily shares how Bastyr School of Midwifery now uses her books as a part of their curriculum! How cool is that? In fact, both of Lily's books are now available as book studies for dietitians worldwide to get their continuing education units! Lily shares a bit of the praise and criticism she has received about her books. Pro tip: anyone giving anything a 1-star review on Amazon is generally someone who did not even read/use the product they're reviewing. Good to know! It's no mystery that on this show we are fans of informed consent. Traditional nutrition guidelines are built around the average consumer being too stupid/distracted/disconnected to make good choices. Information is deliberately withheld to keep from confusing people or making things "overly complex". I am sure this applies to some people, but we believe our audience (that means YOU!) is interested in learning, growing, and making their own choices. Lily details in her books what research shows is BEST when preparing for a baby, but it's not hard and fast rules. When you're empowered with knowledge, you can make whatever choices work best for you, your lifestyle, and your personal beliefs and preferences. Lily reveals some tidbits she wishes she could have added into her books. One major one is a study on vitamin D. Women who have serum vitamin D levels over 40 have a significantly reduced rate or preterm birth! Boom! On this show, we are big fans of vitamin D, as both Caitlin and Sophia recommend their patients have vitamin D levels in the 50's and 60's. If you have pale skin, you can get vitamin D from the sun more easily! If your skin is dark, you're going to have a harder time making it on your own without a supplement. Finally some good news for you folks who burn easily. A major thank you to Lily Nichols, and thank you for listening!

Aug 10, 2020

Today we learn about progesterone, pregnanediol and the home-test kit Proov with Dr. Amy Beckley. Amy shares her story about trying to conceive, confronting the medical community, and developing a test that puts power back in women's hands. Amy does medical research and is a PharmD, so she was no dummy when it came to what was going on in her own body. Unfortunately, the doctors she began working with did not see things the same way. After a miscarriage and IVF, Amy found a doctor that was willing to work alongside her on her journey. She began using progesterone supplement medications including Prometrium and Crinone. She had her progesterone tested on day 21 of her cycle, knowing full well that not all women ALWAYS ovulate on time. **PSA** NOT EVERY WOMAN OVULATES ON DAY 14 EVERY MONTH** This means that a day 21 progesterone doesn't always reflect your body's real progesterone potential. Ovulation is more than just releasing an egg. Yes, it does include the releasing of an egg, but healthy ovulation also supports and prepares the body for pregnancy. Progesterone is an important part of that. It is possible to ovulate, and then have something called "luteal phase defect" where your corpus luteum DOES make enough progesterone… just not for long enough. This can make it to where the embryo does not implant properly due to a drop off in progesterone too early. This is what Amy experienced when she was in the midst of her fertility struggles. Hence the progesterone medications we mentioned earlier in the episode. This is why Amy and her team invented Proov! Proov is a home-based urine test that measures progesterone metabolite in your urine. Amy recommends using her test by checking your "implantation window". That's the period of time about 7-10 days AFTER you ovulate to see if you are still making enough progesterone to support a pregnancy. Amy recommends measuring progestoerone with the PROOV strips during the implantation window for several cycles in a row to get some real data as to how your body is functioning. Amy's PROOV test is the ONLY test that works this way! This test is not designed to replace doctors, but instead to allow women to have better guided questions for her doc, and to get her in sooner when there is a problem. Insert: PROOV urine test. Ta-da! A positive PROOV test means your body made enough progesterone to support a normal pregnancy. It doesn't ONLY check whether or not you ovulated, but whether or not you sufficiently ovulated. If you're not making enough progesterone at the right times, it's not a sufficient ovulation to sustain a pregnancy. Until the embryo implants and the placenta begins making progesterone of its own, the pregnancy depends on the progesterone made by the mother's corpus luteum for survival. Amy's pregnancies were ending because her corpus luteum didn't make progesterone for long enough. Diet has a HUGE impact on progesterone production, but not everyone has time or capacity to make diet changes while trying to manage these fertility struggles. It can take up to a year to get your body back to hormonal balance! Some women just don't have that kind of time. Some women prefer to use progesterone medications while beginning diet and lifestyle changes. Birth control pills are different from natural progesterone. We recommend using natural, micronized progesterone that is bio-identical. These are words you can use with your doctor when discussing what medications to consider. Use an oral or intervaginal medication and NOT a skin cream. Using a skin cream takes up to 10 days to work, too long for women trying to get pregnant! The creams are good for menopause, but not good for women who are of reproductive age. So, what else does progesterone do besides support a healthy pregnancy? Should women who are not currently TTC or women who have completed their families care about progesterone? Amy gives us a resounding YES! In fact, PMS symptoms are often experienced because of what Amy describes as a "progesterone crash". Meaning, the progesterone your body makes drops off way too quickly before your period starts. This is often what causes headaches, acne, and bloating pre-period. Depression and anxiety are linked to low progesterone. Low energy can be linked to low progesterone too. Perimenopausal symptoms are often a result of low progesterone. Caitlin and Sophia both have nice rants about birth control pills. Enjoy that. So, what are some food solutions to progesterone malfunctions?? I'm so glad you asked. Seed cycling. We did a whole episode on this! Give it a listen Inflammation in your body - for Amy it was dairy. She needed to lay off the dairy and it caused her many issues. Maybe go through a guided elimination diet to see what is mucking up your system Zinc - a building block for hormones B6 - another important nutrient for hormone production Healthy Fats - hormones are made of FAT! If you don't eat enough fat you won't be able to build hormones. Here are some of Amy's herbal recommendations: Vitex - also known as chaste tree berry. She recommends women take it all cycle long to support a strong LH surge before ovulation and enough progesterone post-ovulation DIM - diindolymethane. This especially helps women who have low progesterone due to high estrogen. WARNING! This can make your symptoms worse if that's not your specific problem. DIM is made from cruciferous veggies like cabbage and brussels sprouts. Caitlin and Sophia recommend that you add more of these kinds of veggies into your diet for many reasons. Remember, taking the wrong thing can make symptoms worse. Not to mention waste your time and money. There are a lot of fertility supplements out there, and it's easy to get overwhelmed. It's important to work with a professional when dealing with these substances! Now let's talk about progesterone and STRESS, aka Cortisol! We believe that the menstrual cycle is the 5th vital sign. It's the last in line of vital functions, so your body steals things from your menstrual cycle in order to keep the other vital organs functioning. Reducing your stress by having a better mindset about stress and conception helps your body cope. Stop "trying to relax", it's a paradox! Instead, start to see stress in a positive light and a valuable part of your journey. PROOV test is also working to educate consumers about progesterone. In our world, there is nothing better than helping people achieve a healthy pregnancy with a happy baby. The success stories really warm our hearts. If you have a success story, we want to hear it! Seeing those positive pregnancy tests is so worth it! PROOV test also lets you pinpoint ovulation. If you have any questions, you can use their contact list on the test to reach out and ask a professional, or you can use their private facebook group. Really the only way to know when you ovulate is to test. If you REALLY don't know, you can start with PROOV strips on day 18 and keep testing and testing and testing until you get a positive. Amy also recommends you get some regular ol' ovulation test strips that measure LH surges and use those. They're cheaper. However, some women with PCOS often do not ever test positive on LH ovulation strip. For those women, Amy recommends you go with checking your cervical mucus. Start testing about 7-10 days after you've had that rich, egg-whitey, slippary mucus to see if ovulation in fact DID occur after all. I mean, even if you don't have PCOS, knowing your body and having sex when you have the fertile mucus, versus just waiting for the LH surge. Sometimes you just get tired of having sex on command and peeing on all these strips! Cervical mucus is your best friend when indicating ovulation. The strips are just meant to supplement your knowledge of your own body. The PROOV test is designed to be used like a pregnancy or ovulation test. However, PROOV is different because a positive test has only one line, while the negative has two lines. This is the opposite of pregnancy and ovulation test strips. It sets it apart! Amy recommends you test your first morning urine, just like a pregnancy test. Progesterone is fat soluble, so you make it in the day and metabolize it at night. This means that your urine test in the morning will give the most accurate result. If don't get 3-4 positive test days in a row, it's time to bring these results to a professional and talk about treatment options. You can buy these strips on Amazon, of course, but you can also buy it through the PROOV website. Amy is smart, if you didn't know that by now. She works with Amazon so you can read real, honest reviews! How cool is that?? If you want to buy through the site, use discount code PROOVIT for a 10% discount! You can also sign up for the newsletter to learn all kinds of cool stuff about progesterone! Even if you order through Amazon, you still want to get on this newsletter chain! Thanks for listening!

Aug 3, 2020

In this episode we compare and contrast the 3 top of the market ovulation/tracking wearables! The 3 we review today are TempDrop, Ava Bracelet, and Ovusense. Spoiler: Ava is Sophia's favorite and she's an affiliate so you can get a $20 discount by mentioning the name Sophia Pavia at checkout, or by clicking this link: But before you decide, let's talk about TempDrop. TempDrop: Measures temperature only. However, it measures the nuances of your temperature over time so it does more than a regular drug-store thermometer. It accounts for things like sleeping in a room with AC or a fan, sleeping under a heavy blanket, etc. Measures your lowest temperature while you're sleeping, so no need to set alarms and temp at the same time everyday That makes it a good option for shift workers, nursing moms, and women with irregular periods (hello PCOS and HA!). Lets you use other apps, not just their own proprietary app, so you don't have to abandon whatever other app you've been using if you have a lot of data there. Gives you lifelong access to your data, even if you stopped using the device Take 14 days to begin to show trends, but give it up to 60 days before relying on it as a means of TTC or TTA No charging! Battery does need to be replaced every 6-9 months. Worn on upper arm near armpit Pricing Basic: 1-time fee of $160, NO returns but does include 12 month warranty Confidence: $199 includes 1 year returns and 24 month warranty Freedom: 1 year returns 36 month warranty, extra battery, and care plan Ava: Measures 5 parameters of fertility Basal Body Temperature & temperature nuances Resting Heart Rate Sleep duration & quality Heart Rate Variability Breathing Rate NOT water resistant, and a replacement isn't free (learn THAT the hard way) Family and fertility positive, not marketed for women who are TTA or on hormonal BC (but Sophia used it to avoid pregnancy for a while anyway) Learns your cycles, one by one. Accumulates data over time and gets more accurate the more you use it Takes 2 full cycles before fully effective Synchs to it's own app, where you can also store other cycle info (spotting, CM, cervical position, etc) It's a bracelet you wear around your wrist at bedtime and synch via bluetooth in the morning Has a super nifty built-in vibrating alarm, to wake you up but nobody else Untested for PCOS - but Sophia loves it for PCOS anyway Shows all the parameters of fertility, so I can see more than temperature for my clients Stress and sleep are key for PCOS fertility success, and being able to track resting heart rate, breathing rate, sleep quality, and heart rate variability is SO HELPFUL in seeing ways to support PCOS outside of blood sugar control and nutrition Annoyingly, the app logs out randomly and makes you log back in. Who remembers passwords these days anyway? Has a great referral program and also a very helpful blog! Pricing: Basic: $279 includes bracelet itself and access to blog + community Plus: $299 refund if you're not preg in 1 year and free ebook Premium: $359 refund if you're not preg in 6 months and ebook Ovusense: You sleep with it IN YOUR VAG! Yes, you read/heard me right. Shove it in, ladies! Tracks temperature only, like TempDrop Predicts the DAY of ovulation, not just a "fertile window" Does this by predicting progesterone levels Tracks even if your cycles are irregular or if you have anovulatory cycles (PCOS, HA, etc.) You have to use their app, and you have to pay for that access every month Pricing $129 for 2 months of device + online synching system $299 for 12 months $499 for "pro" and 12 months of device + synching program Month-to-month is $35/month This pricing model can be challenging if it takes you more than a year to conceive, or if you want to use it for multiple pregnancies. Plus… you wear it in your vag. If you're a night pooper, this would NOT be right for you. Overall, the Ava Bracelet is Sophia's fave, but each one really depends on the user and her preferences! Each one works differently, and from what we can tell each one works well. Sophia is just a data nerd so she loves Ava. Choose for yourself! Happy wearing (or shoving)!

Jul 27, 2020

How to cook a spaghetti squash, and here is a link to the buffalo spaghetti squash recipe . We love celebrating with all of our listeners and patients! Our favorite moments are when we get pics of hard-won positive pregnancy tests and/or pics of newborns! Send us your success pics at hello@foodfreedomferitility.com or tag us on instagram @foodfreedomfertility and we will do a happy dance for you. Seeds can bind up the leftover bits of old, used hormones and help your body keep new, fresh hormones in circulation. Organic, raw seeds. Link: Life Planner ; girl, get organized! Link: Phases of the moon Link: Caitlin's white bean hummus dip The day you start menstruating is day 1 of your cycle. This is the first day of the follicular phase. The follicular phase continues on until the day you ovulate. Once ovulation occurs it is called the luteal phase. The luteal phase continues until the first day of bleeding, and then the whole cycle starts again! Most women do not have 28 day cycles. Let ovulation and bleeding be your guides of when to switch from one seed combo to the next. If you have low progesterone, heavy periods, painful periods, endometriosis, menstrual migraines, or hormonal acne; Seed cycling may help! Phase 1: Follicular phase Day 1 of your cycle until ovulation (or when the moon is FULL) Flax seed and pumpkin seeds, 1 tbsp of each freshly ground and mixed into yogurt, oatmeal, or on a smoothie. Phase2: Luteal Phase Day 1 of bleeding (or when the moon GONE) Sunflower and Sesame seeds, 1tbsp of each freshly ground and put on salads, top your warm bowl of soup, or mixed into hummus.

Jul 20, 2020

Watch out, listeners! Today we are talking about digestion, intestines, poop, and gas! Yes friends, that's right! This episode focuses on the gut. To be more specific, we are talking about healing your gut after using oral contraceptives aka "The Pill". In reality, all forms of birth control that involve hormones can cause a whole bunch of problems in your digestive system. But, for the sake of conversation we talk a lot about "birth control", meaning hormonal contraceptives. Birth control increases your risk for irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), small intestine bacterial overgrowth (SIBO), other bacterial dysbiosis, and more! Sophia shares her story about her fling with hormonal birth control alongside the diagnosis of IBS. Women often experience yeast infections and bacterial vaginosis while using hormonal contraceptives. Your vagina isn't the same as your gut, but both have their own delicate microbial balances. If your digestives system is out of whack, your vaginal health is often greatly impacted. Having cyclical changes in your bowel movements is normal. During your luteal phase, your smooth muscle relaxes. This can cause more acid reflux symptoms and can cause digestion to slow… aka constipation. Then, the pendulum swings when your period comes. You feel the urge to poop and pee way more, and maybe even have diarrhea! We built this episode to help you deal with these symptoms if they're bothering your from month to month. Your digestive tract is lined with hormone receptors. Hormones affect the actual cells of your gut, but they also affect the kinds of healthy bacteria that grow and flourish. This can be why you experience gas and bloating when using birth control, or during different times in your cycle. We want to teach you, practically, how to manage these symptoms with your diet. So perk up, friends! Relief is on the way! First thing: Plants and fiber! Our bodies are made to eat a lot of plant material by means of veggies, fruits, nuts, seeds, beans, and grains. Fiber is just a simple way to say "indigestible carbohydrates". Even though we don't get any calories or nutrients when we eat fiber, it's vital to keeping our gut flora happy and healthy. We focus on fiber FOODS, not fiber supplements like metamucil or fiber gummies. Our favorite high fiber foods to heal your gut are: Veggies - these are the BEST fiber sources in all the WORLD! Stick with broccoli, leafy greens, sweet potato, artichoke hearts, avocado Fruits - peaches, pears, plums, and berries are high fiber Lentils and beans - only if you're not prone to painful gas Quinoa - if you're able to tolerate the carbohydrate load without spiking insulin Caitlin's Fiber blend - mix equal parts chia seeds, flax seeds, and psyllium all mixed together! Mix a teaspoon into water before meals to really boost your fiber intake. Healthy fats help promote the right kinds of bacteria in your digestive tract. Foods like meat from factory farmed animals, processed animal products, and seed oils (canola, cottonseed, corn, soy, hydrogenated, safflower, and vegetable oils) promote overgrowth of some unhealthy bacteria colonies. To balance that out, replace those lower-quality fats with foods like: Avocado Olive Oil Coconut Oil Grass-fed butter and dairy Meat from healthy, sustainably raised animals Sophia then pontificates about healthy meats and where they come. Eat a lot of fermented foods! This used to be the only way to preserve food past its fresh point. Here's what we mean when we talk about fermented foods: Naturally pickled veggies and sauerkraut Preserve spreads made with natural fruit juices Yogurt and kefir (fermented dairy) Natto and tempeh (fermented soy) If you're someone who struggles with sugar cravings, these fermented foods will help you kick cravings and get your belly in line! Now, let's talk about what NOT to eat! Sweetness - The ups and downs of blood sugar drastically affect your intestinal system. Here are the foods to avoid Baked goods, sweetened drinks, syrupy coffee drinks, candy, jams, jellies, condiments, and sugary treats Artificial sweeteners - these blow you up more than anything. Sugar free flavored syrups, energy drinks, pre-workout, protein powder, and diet-anything are the worst culprits. Probiotic Supplements: Caitlin and I usually recommend FemDophilis from Jarrow Formulas. FemEcology by Vitanica is also one of our favorites. What we DO NOT suggest is going to Costco or Sam's Club and buying a barrel of whatever bargain brand you can find. Here's what else to look for: Research done on that particular brand Refrigeration - make sure what you are buying is still alive Specifics - make sure the package tells you exactly which strains are present, and in what amounts. Remember to be gentle on yourself as you make these changes! Also, be realistic about bowel movements. If you don't poop everyday, something is up! Contact us and let us help you get it out.

Jul 13, 2020

Lisa is an expert in the fertility awareness method (hereby referred to as FAM) and she authored a book called "The Fifth Vital Sign". Lisa discovered FAM right after highschool when she struggled with her own menstrual irregularities. She quickly discovered that the pill wasn't solving her problem, it was simply deferring it. Then she discovered FAM! Ladies, she was also one of us who believed the lie that you can get pregnant every day of the month, and that you can get pregnant every time you have sex. That's when she was 19, and now she's 36! Not only that, she's never had a pregnancy she didn't plan. How amazing is that?? Now, I know here we are more concerned with getting pregnant than not. So next, Caitlin and Lisa go into the truth about sex timing and conception. The truth is, ovulation is subject to delay. Different things in our lives (stresses, food, illness, etc.) can delay the timing in our ovaries! This means simply counting days on the calendar won't give you the answers you are looking for when you are TTC. That is why Lisa and Caitlin spend time talking about Cervical Mucus, Cervical Position and tracking your Basal Body Temperature to start understanding your cycle and if you are ovulating, when, and what to pay attention to if something is wrong. You can check out Lisa and her work at: Facebook: Facebook.com/FertilityFridays Instagram: @FertilityFriday Twitter: @FertileFriday

Jul 4, 2020

Link to the C4 Foundation to donate and help special operation families reconnect. Here we talk about how to support your hormone systems as they come back online after being altered by hormonal birth control methods. Both Caitlin and Sophia took hormonal birth control pills in their early teen years in an attempt to try and treat period cramps and acne. Neither of us were ever told any of the side effects or possible nutrient deficiencies that can occur when these medications are taken. Neither of us judge our patients for how they choose to prevent pregnancy or plan their families. We also never judge anyone who takes hormonal birth control to manage symptoms from hormone-related illnesses. However, we both believe in informed consent. Meaning, before a medication or treatment is prescribed, a medical professional needs to communicate ALL the side effects and potential complications. We also believe that patients should be given more than one option for any course of treatment. Coming off "the pill" often requires recovery. The pill suppresses your natural fertility, sometimes for decades. Most women who take the pill stay on it for 12-16 years of their reproductive life. It takes time, extra nutrients, and extra care to get your hormones to come back on line and get your body to adjust when you come off of such a powerful drug for so many years. What can be done about this? In this episode we discuss the specific nutrients you need while taking hormonal contraceptives and especially when discontinuing their use to begin trying for a baby. The "recommended daily intake" or RDI, is bologna when it comes to women who are taking hormones, pregnant, or trying to get pregnant. You need more of EVERYTHING that what the "RDIs" recommend. As we mention all these foods, we want you to start incorporating these foods more and more into your daily diet. You will notice there is a lot of repetition here too! Lots of the foods listed are great foods to base your meals off of and incorporate as much as you can to boost your nutrient intake and help your body get back on line hormonally. B vitamins: B2 - Riboflavin This is a key nutrient for keeping your energy up. Also makes your pee bright! The best foods to eat to get this vitamin are: Beef Liver Yogurt Milk Eggs Feta Cheese Salmon Lamb If you don't want to eat a lot of animal products you can also eat Lentils Quinoa Sundried Tomatoes Mushrooms Kidney Beans Almonds B6 - Pyridoxine This helps your body make serotonin! Serotonin is a brain chemical that helps balance our mood and feel happy. It also converts to melatonin and helps us sleep. A deficiency in B6 can significantly impact your body's serotonin production. Depression is a common symptom for women who use hormonal contraception so listen up to these food sources: Poultry Chicken Turkey Tuna Salmon Shrimp Beef liver Lentils (and most other beans) Seeds Nuts Avocado Banana Carrot Brown rice Bran B9 - Folate This is incredibly depleted in a woman who has been using hormonal birth control. Here are the best food sources of quality folate Leafy green veggies Black eyed peas Peas Lentils Garbanzo beans Broccoli Beef liver B12 - Cobolomin This effects healthy nerves and the building of new cells. The ONLY places to find high levels of B12 are Beef Fish Shellfish Poultry Milk Eggs (especially the yolk) Minerals! The few that are of the greatest concern and get especially depleted are Magnesium, Selenium, and Zinc. Each has a very important job with the immune system, muscle function, and FERTILITY! Magnesium Dark leafy greens Nuts Seeds Yogurt Dark chocolate/cocoa powder Beans Peas Selenium Selenium is particularly important for immune and thyroid function Brazil nuts (<-- fertility powerhouse!) Fish Pasture-raised beef and poultry Liver Butter Zinc Seeds Beans Pasture-raised beef and poultry Shellfish (especially oysters!) Vitamins! The 3 most noteworthy are Vitamin C, Vitamin E, and CoQ10. Vitamin C - note that this vitamin is heat sensitive, so you'll get the most of it when you eat these foods raw Dark leafy greens Tomatoes Strawberries Bell Peppers Broccoli Parsley CoQ10 This one usually needs a supplement. Though you can find it in: Organ meats (liver!) Shellfish Oysters Trace amounts in spinach Vitamin E Fat soluble vitamin! This one can harm you if you over supplement it. You can't get too much just from food. Thanks for listening!

Jul 3, 2020

We start this episode off by talking about how pain isn't normal. If you have painful periods, pain during sex, or pelvic pain of any kind, go find a specialist! Because girl, you're worth it :) The specialist I saw in San Diego works for SheFit, and she is the best. If you've got some issues and you're in the San Diego area, check out www.shefitpt.com Here Caitlin shares her struggles with PCOS, IUD's, timed intercourse, delayed ovulation, and the joy of finally conceiving. Caitlin was told to pee on a lot of ovulation strips. A LOT. Because most women ovulate about 14 days before the bleed. So, if your cycles are 90 days long like Caitlin's were, you roll through a LOT of strips. Here is the pack she bought. P.S. she found out she was ovulating around day 46. Some of the tools Caitlin used were: working with a naturopath on adrenal health, thyroid health, uterine blood flow, exercise, and of course lots of fertility friendly foods. Part of her supplement regimen involved Adrenal Support, herbal blood sugar support, myo-inositol, liver support, CoQ10, fish oil, and a probiotic. Plus a musty concoction of chinese herbs. Wow. Even her husband was taking an antioxidant and maca to help his swimmers pick it up. Special note: Caitlin and Sophia are not advocates of popping pills or supplements for everything. We believe in food first, always. However, even if you eat all the perfect things there are still times in life when you need some extra support. This was one of those times for Caitlin. In addition to all the things she did to support her and her husband's bodies, Caitlin shares a bit about protecting and supporting her and her husband's marriage and sex life during this delicate time. When Caitlin was first diagnosed with PCOS, she was told her fertility journey would be really challenging. She went into her conception journey ready for BIG problems, but instead she found hope and joy in the process.

Jul 3, 2020

Egg Quality In this episode we talk about ovulation and ejaculation… a lot. Blush if you must, but this episode will teach you all about eating right to protect and preserve the precious eggs that can someday become healthy babies! We want to encourage and empower you to make the right choices for your life and your fertility. Egg quality is the answer to the question: "Do the eggs you have contain the right kind of genetic material to make a happy healthy baby?" It takes at 90-120 days to start developing an egg that ends up being ovulated. It's true that women What is in our control? Environmental Exposure Limiting exposure to toxic chemicals and compounds that disrupt hormone function Supporting your elimination organs (skin, liver, intestines, etc.) so your body can process the toxins you are exposed to Stress Stress inhibits fertility as a protective mechanism. The higher your stress levels are, the harder it will be to improve egg quality Stress can be emotional and psychological, but it also includes things like injury, illness, and extreme temperatures. Combat stress with extra sleep, limiting exposure to toxic relationships, and changing our mindset regarding the challenges in life. Hydration 10 pees with 2 C's. The 2 C's are Clear and Copious. Drink enough to feel the urge to pee 10 times a day, and when you go your urine is light yellow and plentiful. Water needs vary from day to day. Temperature, humidity, exercise, and diet all impact your hydration Sip water throughout the day versus chugging it all at once Aim to get the large majority of your hydration from plain water If soda is a regular part of your daily or weekly routine, give us a call and we will help you improve your weekly beverage menu Blood flow This is something that may need to be measured and visualized by your doc to see if there is something physically obstructing your ovaries from getting optimum blood flow Fertility massage is a great tool! The best time for a massage is after your period ends, but before your next anticipated ovulation Get regular exercise that gets your blood pumping Acupuncture has helped both Caitlin and Sophia with pelvic blood flow issues Sleep 8-9 hours a night is optimal for pre-conception. Rome wasn't built in a day! If your sleep is currently disrupted, short, or generally hard-to-come-by, look for small ways to improve your sleep quantity and quality Melatonin is a hormone that helps you sleep, as well as preserves egg quality as a powerful antioxidant Hormone Imbalances Get with a hormone specialist dietitian or other medical practitioner who can work with you on accurately testing for and treating hormone imbalances Weight Being overweight or underweight affects fertility. Work with a professional on this because losing too much weight too quickly can harm fertility as well. Restrictive diets, cleanses, and crash diets can negatively impact fertility as well. FOODS!! (Finally) Foods high in antioxidants Bright veggies Nuts and seeds Beans Berries and bright colored fruits Citrus fruits Eggs need FATS! Eggs and hormones are made primarily out of fat and cholesterol Where to get your healthy fats? Cold water fish (salmon, oysters, cod) 100% grass-fed beef and milk products Poultry from healthy animals that live outside Nuts and seeds (refer to the seed cycling episode) High-sulfur foods Cabbage, brussels sprouts, broccoli Onion, garlic, leeks, scallions Eggs (WITH yolks!) Brazil Nuts Sweet potatoes LIMIT: Caffeine Alcohol These are usually the last two we go for because they make life so much FUN! Maybe just cut back a bit, or switch to more natural forms. Think organic wine vs. jack and diet coke. Think cold brew coffee vs. sugar-free redbull. NOTE: DHEA actually stands for dehydroepiandrosterone

Jul 3, 2020

It's the first episode, friends! Here we meet Caitlin Johnson, RDN and Sophia Pavia, RDN. Hear a little of their history, where they went to school, why they love women's health, and a little bit about one of us peeing our pants on a first date! We dive right in and discuss juicy matters such as: IBS (irritable bowel syndrome) PCOS (Poly Cystic Ovary Syndrome) Cervical mucus and other bodily fluids Check out their websites at www.pcosfertilitynutrition.com and www.sophiathedietitian.com .