Food Freedom and Fertility Podcast

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

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.

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.

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.

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/