Food Freedom and Fertility Podcast

*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.

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.

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

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.

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

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/

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.

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.

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.

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.