Welcome to the season 4 season opener of Food, Freedom, and Fertility. Host Caitlin and Sophia start season 4 talking about popular diet trends like the carnivore diet and takinf weight loss medications like Ozempic. 

This episode is one you will definitely want to listen to if you have heard about the Carnivore diet and want to learn more, interested in weight loss medications for your trying to conceive journey and more!

Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity.

Thank you to our Season 4 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount.

• FullWell: FullWell is offering our listeners 20% off your first order by using our code FFF20. Head to their website for more information on their products. 

• MyFertilityCloud: $25 off first appointment with link: https://bit.ly/Food-Freedom-Fertilitty

• Fond: Head to fondbonebroth.com then use the code FFF10 to get 10% off your first order. 

You can find us on IG at FoodFreedomFertility

In this week’s episode of Food, Freedom and Fertility Sophia and Caitlin are back at with You are Pregnant, Now What: Birth Education Courses. Last week they guided you through the first steps of pregnancy and what things you should focus on but this week they break down the different types of birthing classes.

Most people are familiar with or have seen in movies Lamaze classes… but in this podcast episode you will learn what to consider when considering what style of birth, you want. By knowing what kind of birth, you would like will help you choose your birthing classes.

Hospitals all provide a basic class but those are designed to help you have a hospital birth and teaches you to be a good patient and explains hospital procedure. In addition to the hospital classes Sophia and Caitlin suggest looking into different midwife groups, doula collectives or birth centers for additional classes. They don’t suggest skipping the hospital class if you plan on having a hospital birth but additional classes will gift you with more knowledge for your labor and delivery.

Sophia and Caitlin will also break down the different methods of birthing such as the Bradley Method, Hypno Birthing, Gentle Birthing, Christian Hypno Birthing, Birthing from Within, Pain Free Birth with Karen Welton (use code TTC for 10% off). Also, if you are 100% planning on a hosptial birth, Mommy Labor Nurse is a wonderful resource, you can find her on Instagram at mommy.labornurse.

We hope this episode helps you choose a birthing class that is best suited for you, your partner and your new baby.

Pain Free Birth 10% off with code TTC

Mommy Labor Nurse  

PCOS is treatable! Here’s how to start:

Personal Baseline:

What do your labs say? What symptoms are you dealing with? Have you had any imaging done? These are all the first things to start looking at when it comes to PCOS.

It’s important to note that while Caitlin and Sophia love working with women with PCOS, and we have many years of experience, we are dietitians, not doctors. We don’t diagnose!

So what to do with nutrition:

1. Balance blood sugar
2. 1. Make sure that there is a higher quality and quantity of protein at each meal and snack
   2. 1. “Quality” means it’s not inflammatory and provides more protein than it does any other macronutrient.
      2. Examples: meat, cheese, nuts, and seeds
      1. Most women with PCOS tolerate high protein dairy products like greek yogurt, cottage cheese, and cheese!
      2. SOME women do have fewer symptoms when they eliminate gluten and dairy, but it’s not the magic answer to PCOS management that it’s often believed to be
   3. Not everyone needs to be dairy free!
   1. Veggies, fruits, nuts, and seeds are your best sources of fiber!
   2. 1. Pro tip: artichoke hearts have a ton of fiber!
   3. Fiber is great at filling your plate and filling your belly! You’ll find that you get to eat a lot of food while managing your PCOS
   4. Eating real food, vs. a protein bar or shake will keep you full for longer. It will help you slow down and feel full, versus slamming down a protein bar in under a minute
   5. To succeed, you have to eat enough to feel full! Fiber and protein are keys in making that happen
3. FIBER!
   1. Starting your day with nutrients and blood sugar balancing protein!
   2. Even though it might seem like a lot of calories to have 3 egg scrambled with spinach and feta, a slice of toast with nut butter, and with a cup of coffee; you will feel full for so long and it will keep your blood sugar steady for hours!
   3. Swapping sweet for savory when possible. Eating sweet makes you crave sweet! It’s not your fault, its PCOS! Eating the right fuel first thing in the morning will keep your cravings at bay.
4. Breakfast
   1. Try cronometer.com! Plug in what you’re eating and let’s look at your vitamin/mineral/fiber intake in a day! Sometimes you can be eating “healthy” but missing key pieces for PCOS fertility
   2. Take a peek at your protein/carb ratio! Typical American diets can have way more carb to protein than is helpful for PCOS fertility
5. Check out your current nutrition status
   1. Keto, Atkins, and other super restrictive diets are not needed to boost fertility with PCOS
   2. Food is slow medicine; sometimes it takes several months of eating right to balance your cycles and get pregnant! You need to do something that can be sustained long term, not another crash-diet plan.
6. Sustainability
7. Supplements

Remember to check with your doc!! Some of these supplements can interact with medications or are contraindicated for certain medical issues.

1. 1. Is there insulin resistance present? How about high testosterone? Or high stress? How’s the thyroid? That’s where we start to dig into what supplements can help.
      1. We recommend myo-inositol and not d-chiro. PCOS ovaries can make too much d-chiro, so we are careful not to exacerbate that
   2. Inositols
      1. Helps improve insulin sensitivity and can boost egg quality, plus helps you make great cervical mucus
   3. NAC
      1. Another powerful blood-sugar/insulin supportive supplement
   4. Berberine
      1. Wherever you live in the world, most of us are vitamin D deficient. As levels of vitamin D rise, insulin resistance lowers! It’s also important for maintaining a healthy pregnancy!
   5. Vitamin D
      1. Support egg quality and improve insulin resistance
   6. Zinc
      1. Common mineral of deficiency in PCOS, helps with gut health, insulin resistance, and ovulation
   7. Magnesium
      1. You don’t want to wait until you’re pregnant! Start on a quality prenatal ASAP! (And stay tuned for our episode on prenatals dropping soon!)
   8. Prenatal
      1. We’re here for the omega-3’s! Omega-3’s are essential fatty acids that are vital for reducing inflammation and supports your body in building new tissues. Eggs, endometrial lining, and babies are all new tissues your body grows!
      2. DHA/EPA are the omegas you want! Don’t be seduced by algae oils! They don’t have the same DHA/EPA ratios as fish-based supplements
   9. Fish oil
2. Movement and Exercise
   1. Sleeping 6-7 hours vs. 4-5 hours is a game changer for PCOS
      1. Blackout curtains or a sleep mask can help you stay asleep longer. Here is a link to Sophia’s fave sleep mask
      2. Meditation apps and sleep stories can help you quiet your thoughts and get into a deeper sleep
      3. Blue-light blocking glasses can help if you’re using screens prior to bedtime
   2. Sleep environment is key
3. Sleep and stress management
   1. Many times women with PCOS have been told to lose weight in order to get pregnant, that they’re total exercise junkies! All that effort can be misplaced when it’s cranking up your stress hormones and stressing your immune system
      1. If you’re dreading your workout and coming up with every excuse not to go, find something else!
      2. Keep your own body in mind - if you’re 280 pounds, putting weights on your back and trying to squat is only going to put more strain on your body. Bodyweight exercises can be a lot more helpful!
      3. Cardio isn’t always the answer. Strength training and resistance workouts can do wonders for building muscles and changing insulin
   2. Find something that you like
      1. Stretching and breathing can lower your stress and help your body relax. Quality ovulation is dependent on your body feeling safe enough to become pregnant. Lowering stress hormones can be a big key in this
   3. Yoga
4. Exercise

Check out Caitlin's program: Find Fertility with the PCOS+ Method. 

This episode of food freedom and fertility is the 3rd installment of TCC friendly swaps! This week we jump into snack and fridge swaps and while we have some good ideas we want the listeners to know that you will need to expand your horizons for snacks because there isn’t always a 1 for 1 swap, but to remember it’s all about balance.

It is ok to remember that if you love a snack… make room for it but also keep in mind how much you indulge on this treat. If it something you have daily make sure to see if you can make a more fertility friendly choice. If you need a little snack inspiration  you can try organic grapes and sharp cheddar, berries, fruit with sunflower or other nut butter, you can also create your own trail mix with dark chocolate almonds and other nuts.

Being prepared always help you make the best choices so having something prepared is always the goal however sometimes you just need that quick grab and go option and there are healthy items such as Beanie Bops that come in a variety of different flavored and spiced beans or a grass fed, low sugar jerky and the new wisps crackers are a great alternative to a chip!

Having something you’ve thought about ahead of time and just having it ready

It is also ok to indulge every so often during a period or other situation but remember to make sure you are making choices that fill your cup vs fill a void.

When looking in your fridge condiments take up a lot of space and there is plenty of room to make better choices in this area. If you love a sweet salad, instead of choosing a creamy sweet dressing opt to use oil and or vinegar as the dressing but add fruit to your salad for the sweet craving. If you need more flavor options Primal Kitchen offers a healthy and clean option with a line full of different flavors. Eggs are a great snack option and the best version of an egg would be a pasteurized egg so that the chickens are getting all of those rich and healthy vitamins from the earth. Also remember to store those veggies and fruits where you can see them so you don’t waste them! The best place for a fruit or veggie is front and center!  

Freezer foods that Sophia and Caitlin keep stocked are frozen meets, organic berries, liver cubes (to drop into sauces) frozen soups, frozen veggies and a favorite Costco Bare Chicken nuggets which are a great Chick-Fil-A dupe!

A tip for listeners is instead of focusing on a meal plan thing about your week more broadly and estimate for your life! Some days are busier than others, some days you feel more creative, and some days you just don’t want to cook at all! That’s why host, Sophia suggests to plan your week as follows:

• 2-3 days of the week with have NO ENERGY quick fix meals available. Such as a rotisseries chicken and bag salad.
• 2-3 nights that are your all-Star night menu nights, which is a night you are ready to roll out  your best recipes!
• 2-3 nights for a normal day and that is where you make a meal you’ve made a dozen times and your family likes it. Usually requires medium effort.  
• 1 Night where you try something new!
• 1 Left over night
• 1 Take out night

Remember that you don’t have to be perfect and it is a process so allow yourself the grace to start transforming your healthy, fertility friendly lifestyle!

This week’s episode of Food, Freedom and Fertility is all about your menstrual cycle! Since we are talking about the menstrual cycle we thought the best guest for that is Nicole Jardim

Nicole is a Certified Women’s Health Coach, writer, speaker, mentor, and the creator of Fix Your Period, a series of programs that empower women and menstruators to reclaim their hormone health using a method that combines evidence-based information with simplicity and sass.

Nicole and Sophia chat about a few key topics regarding your period and what it should or shouldn’t look like. One of the big things to look out for are signs from your body that could mean something. What could your period be telling you that you need to know for your fertility? Your period plays such an important role that recently, your menstrual cycle has been officially considered a vital sign.

Most women are always thinking about having a regular period which is important but another important regularity to consider is your ovulation. This episode Nicole and Sophia give some big tips on what regular periods and ovulation looks like.

Nicole shares some red flags to watch for in regards to your cycle and one of those is period pain which has been normalized by the media for many years. If your period pain is disrupting your life, it is problematic and you should dig deeper. Normal period pain would look like day before or day of, mild to moderate pain where minimal intervention such as a hot water bottle will take care of the discomfort.  

The premenstrual phase is a good place to also take notice in what your body is trying to tell you. Spotting before your period is a sign that something could be going on. The good news is that sometimes it is not complicated to fix. Just remember to pay attention to your body and advocate for yourself. If you feel like something is not right because of one symptom or multiple, don’t waste time, take immediate action.

This episode is full of helpful and important information to help women determine what a ‘normal’ period should look like including topics such as period color, volume, pain, and duration. If after listening to this episode you still need guidance with your cycle please feel free to check out Nicole’s websites and other valuable resources in the link below.

NicoleJardim.com

IG: nicolemjardim

Fixyourperiod.com

Period Party 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:

1. Cervical mucus (this being the most reliable)
2. Cervical position
3. 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:

1. Are you ovulating?
2. When are you ovulating?
3. How can you predict ovulation?
4. 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

On this week’s episode of Food, Freedom and Fertility Caitlin and Sophia are talking about grocery swaps! During this “eat this… not that” episode to help with your fertility journey and overall health! Our hosts start off with organization tips on how to curate your shopping list to fit your life which will help you kick off a successful grocery store trip. They also discuss the EWG’s new list of dirty dozen and clean fifteen. They dive into how important it is to look into your pantry items that carry some of these items and keep that in consideration when you are shopping. They also want to remind you if your budget needs some cushion check out frozen organic fruits and veggies for a healthy and budget friendly substitute. 

Sophia and Caitlin tour their kitchens and discuss the good and the not so good options such as which type of oils you should use for cooking and the reason behind it. They also suggest that cooking with fats such as butter, tao, good lard, chicken fat, duck fat are excellent options. If you are used to using Pam spray a good alternative is to swap it out for a spray bottle like a Misto Sprayer and put oil in it. You could also swap your Pam spray for olive oil or avocado spray instead. They also suggest using an actual maple syrup and not something like Log Cabin. Real maple syrup can taste different and may be an adjustment but if you are eating oils or syrup everyday it is best for your overall health. 

Other key foods of concern to find healthy alternatives would be your Teas and Coffee. You want to be sure that your tea and coffee are “Fair Trade”. Nut butters are another big flavor switch but totally worth it since most non-organic nut butters are palm oil aka processed seed oil and sugar. Speaking of nuts… it is a good idea to make your own trail mix so that you can include quality ingredients with healthier ratios and variety. 

For those of you who have comfort foods and childhood memories of things like hamburger helper and rideroni… their are copycat recipes on the web that you can make from home that are similar to the original product but you will need to plan ahead so these aren’t default options for when you are in need of something quick! Canned goods are another good item to have on hand for quick meal ideas. When you are buying canned goods you want to look at what the cans are lined with and made of. You want a Bisphenal free can: may not last as long but less toxic. Canned foods can be helpful in adding fiber, protein, vegetables to meals that take less work. But you want to make sure you are buying cans with a safer lining. Glass jars are great for tomato products or other products. Boxed products may be a good alternative. 

This episode also covers important info on choosing a good pasta option, flours, bone broth, cereals and much more! As always moderation is important. So keep that in mind that if you stray from the BEST option sometimes that is ok!

On this episode of Food Freedom and Fertility we have Aimee Raupp, MS, LAc, is a renowned women’s health & wellness expert and the best- selling author of the books Chill Out & Get Healthy, Yes, You Can Get Pregnant, and Body Belief. A licensed acupuncturist and herbalist in private practice in New York, she holds a Master of Science degree in Traditional Oriental Medicine from the Pacific College of Oriental Medicine, a Bachelor’s degree in biology from Rutgers University and is currently working on a master’s level education in functional medicine. Aimee is also the founder of the Aimee Raupp Beauty line of hand-crafted, organic skincare products. She has appeared on The View, and has been featured in Glamour, Allure, Well + Good, GOOP, Shape, and Redbook, and has received endorsements from Deepak Chopra, Dr. Christiane Northrup, Arianna Huffington, and Gabby Bernstein for her work in helping thousands of women to improve their vitality, celebrate their beauty, and reconnect to the presence of their optimal health. Aimee is also the Head of Chinese Medicine at The Well, an active columnist for media outlets such as Thrive Global, Well + Good, MindBodyGreen and is a frequent speaker at women’s health & wellness conferences across the nation. She engages her large community worldwide through her online

During this episode Aimee will help walk through a variety of topics around egg quality but one major important thing to remember is that when you are improving the quality of your egg cells you are also improving all the cells in your body, we are amplifying health.

Aimee helps answer the question of if women are born with all your eggs you will ever have, how is it possible to impact your egg quality? Aimee explains that the eggs  you have are not developed. When those eggs mature the environment, you are in is what impacts their quality. The extracellular fluid that surrounds the cells is affected by the environment. Aimee also dives into a variety of other ways your egg quality can be affected.

It is important for women to realize they can control certain things and one of the items that research is pointing towards is a certain type of anti-inflammatory diet lifestyle and diet lowers oxidative stress, which causes cellular abnormality which can lead to poor egg quality. Using food to change the aging process behind your cells will help improve the quality. What you do now will affect the next 2 generations.

Aimee has written a book, The Egg Quality Diet,  which is the culmination of what Aimee Raupp has found, during her two decades of clinical practice, to be the most effective nutritional approach to optimizing fertility. This diet has been proven to work not in a randomized control trial (RCT) but in real life, on thousands of real women like you. The short version of her book is to count your Macros. Your macros should be 40-50% quality fat, 30% protein and the rest good quality carbs (sweet potatoes, beans, fruits). Her thought process is to heal the gut, improve absorption. Her book is meant to be for you to discover the best diet that works for you. Aimee also helps understand why a plant-based diet maybe difficult to hit your nutritional needs to help with your egg quality.

There will be a point in each woman’s life that they decide to stop trying to use their own eggs and decide to go forward with a donor. Aimee says that she thinks the decision is something that each woman and couple needs to make on their own but her gauge is how much more heartache can you handle or how much more can you financially afford. Just remember to emotionally check in with yourself and also have no regrets that you didn’t do everything in your power.  

To learn more about Aimee, please visit her website at https://aimeeraupp.com and you can find her book, The Egg Quality Diet on Amazon.

Welcome to the season 2 finale of Food, Freedom, and Fertility. Host Caitlin and Sophia embark on an exploration of PCOS labs. They delve into the crucial aspects of what to test for, how to inquire about these tests, and most importantly, how to interpret the results. This episode is a treasure trove of knowledge, designed to empower you to advocate for yourself and ensure that you're armed with the right questions on your fertility journey.

Caitlin and Sophia engage in an in-depth discussion about the specific labs that you should request, unraveling the reasons behind their significance. Furthermore, they provide invaluable insights on how to delve deeper into the results and navigate meaningful conversations with your doctor.

The results of certain tests can serve as guiding lights on your path to starting a family. This episode carefully dissects these pivotal labs, shedding light on their importance and illustrating how to thoroughly review and apply the obtained results.

Be sure to have your notepads ready, as this episode is a goldmine of wisdom that you won't want to miss. Tune in to gain the knowledge and confidence you need to navigate your fertility journey with grace and clarity.

Thank you to our Season 2 Sponsors. Be sure to use the code on their site for a Food, Freedom and Fertility discount.

• Proov Testing Kit and online app 15% OFF in $15 or more FFF15  
• FullWell: FFF10 10% pre-natal, fish oil or men’s pre-natal
• The Prenatal Nutrition Library: FFF20 20%

Link from episode: WWW.thebloodcode.com/homa/ir/calculator

You can find us on IG at FoodFreedomFertility

In this episode of Food, Freedom and Fertility we are going to celebrate our 2-year anniversary! Caitlin and Sophia’s main discussion during this episode is all about becoming a mom on purpose. They chat about the sacrifice, the joy and the work that comes along with being a mom.

They candidly share their favorite moments from the past 2 years and some of their not so favorite moments. Over the past 2 years Food, Freedom and Fertility has covered a broad variety of topics to help listeners who are trying to conceive and the hosts recap some of the episodes and really provide a fun and informative wrap up of their podcast over the past couple of years.

Food, Freedom and Fertility will be back in the fall with all new episodes but in the mean time be sure to re-visit some of the past episodes because maybe you are now in a new position and your situation has changed and the information may affect you differently.

Listeners have you ever thought that you would love to be a guest on the podcast? Well now is your chance! If you want to enter you must:

1. Write a review or rating
2. Screen shot your review/rating
3. Sent that screen shot via direct message to the Food, Freedom and Fertility IG account.

Thank you to all the listeners, we do this podcast for you and we are thankful for your continued support!