Food Freedom and Fertility Podcast

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

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.

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!

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.  

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.

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. 

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.  

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 

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  

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