Food Freedom and Fertility Podcast

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

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.

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.

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.

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.