Food Freedom and Fertility Podcast

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.

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

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