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Caitlin Johnson and Caitlin Johnson | Sophia Pavia द्वारा प्रदान की गई सामग्री. एपिसोड, ग्राफिक्स और पॉडकास्ट विवरण सहित सभी पॉडकास्ट सामग्री Caitlin Johnson and Caitlin Johnson | Sophia Pavia या उनके पॉडकास्ट प्लेटफ़ॉर्म पार्टनर द्वारा सीधे अपलोड और प्रदान की जाती है। यदि आपको लगता है कि कोई आपकी अनुमति के बिना आपके कॉपीराइट किए गए कार्य का उपयोग कर रहा है, तो आप यहां बताई गई प्रक्रिया का पालन कर सकते हैं https://hi.player.fm/legal।
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Curated Questions: Conversations Celebrating the Power of Questions!
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Episode Notes [03:47] Seth's Early Understanding of Questions [04:33] The Power of Questions [05:25] Building Relationships Through Questions [06:41] This is Strategy: Focus on Questions [10:21] Gamifying Questions [11:34] Conversations as Infinite Games [15:32] Creating Tension with Questions [20:46] Effective Questioning Techniques [23:21] Empathy and Engagement [34:33] Strategy and Culture [35:22] Microsoft's Transformation [36:00] Global Perspectives on Questions [39:39] Caring in a Challenging World Resources Mentioned The Dip by Seth Godin Linchpin by Seth Godin Purple Cow by Seth Godin Tribes by Seth Godin This Is Marketing by Seth Godin The Carbon Almanac This is Strategy by Seth Godin Seth's Blog What Does it Sound Like When You Change Your Mind? by Seth Godin Value Creation Masterclass by Seth Godin on Udemy The Strategy Deck by Seth Godin Taylor Swift Jimmy Smith Jimmy Smith Curated Questions Episode Supercuts Priya Parker Techstars Satya Nadella Microsoft Steve Ballmer Acumen Jerry Colonna Unleashing the Idea Virus by Seth Godin Tim Ferriss podcast with Seth Godin Seth Godin website Beauty Pill Producer Ben Ford Questions Asked When did you first understand the power of questions? What do you do to get under the layer to really get down to those lower levels? Is it just follow-up questions, mindset, worldview, and how that works for you? How'd you get this job anyway? What are things like around here? What did your boss do before they were your boss? Wow did you end up with this job? Why are questions such a big part of This is Strategy? If you had to charge ten times as much as you charge now, what would you do differently? If it had to be free, what would you do differently? Who's it for, and what's it for? What is the change we seek to make? How did you choose the questions for The Strategy Deck? How big is our circle of us? How many people do I care about? Is the change we're making contagious? Are there other ways to gamify the use of questions? Any other thoughts on how questions might be gamified? How do we play games with other people where we're aware of what it would be for them to win and for us to win? What is it that you're challenged by? What is it that you want to share? What is it that you're afraid of? If there isn't a change, then why are we wasting our time? Can you define tension? What kind of haircut do you want? How long has it been since your last haircut? How might one think about intentionally creating that question? What factors should someone think about as they use questions to create tension? How was school today? What is the kind of interaction I'm hoping for over time? How do I ask a different sort of question that over time will be answered with how was school today? Were there any easy questions on your math homework? Did anything good happen at school today? What tension am I here to create? What wrong questions continue to be asked? What temperature is it outside? When the person you could have been meets the person you are becoming, is it going to be a cause for celebration or heartbreak? What are the questions we're going to ask each other? What was life like at the dinner table when you were growing up? What are we really trying to accomplish? How do you have this cogent two sentence explanation of what you do? How many clicks can we get per visit? What would happen if there was a webpage that was designed to get you to leave? What were the questions that were being asked by people in authority at Yahoo in 1999? How did the stock do today? Is anything broken? What can you do today that will make the stock go up tomorrow? What are risks worth taking? What are we doing that might not work but that supports our mission? What was the last thing you did that didn't work, and what did we learn from it? What have we done to so delight our core customers that they're telling other people? How has your international circle informed your life of questions? What do I believe that other people don't believe? What do I see that other people don't see? What do I take for granted that other people don't take for granted? What would blank do? What would Bob do? What would Jill do? What would Susan do? What happened to them? What system are they in that made them decide that that was the right thing to do? And then how do we change the system? How given the state of the world, do you manage to continue to care as much as you do? Do you walk to school or take your lunch? If you all can only care if things are going well, then what does that mean about caring? Should I have spent the last 50 years curled up in a ball? How do we go to the foundation and create community action?…
Food Freedom and Fertility Podcast
सभी (नहीं) चलाए गए चिह्नित करें ...
Manage series 2905638
Caitlin Johnson and Caitlin Johnson | Sophia Pavia द्वारा प्रदान की गई सामग्री. एपिसोड, ग्राफिक्स और पॉडकास्ट विवरण सहित सभी पॉडकास्ट सामग्री Caitlin Johnson and Caitlin Johnson | Sophia Pavia या उनके पॉडकास्ट प्लेटफ़ॉर्म पार्टनर द्वारा सीधे अपलोड और प्रदान की जाती है। यदि आपको लगता है कि कोई आपकी अनुमति के बिना आपके कॉपीराइट किए गए कार्य का उपयोग कर रहा है, तो आप यहां बताई गई प्रक्रिया का पालन कर सकते हैं https://hi.player.fm/legal।
A fun, honest conversation about food, fertility, and women’s health. The Food Freedom Fertility podcast started when Caitlin’s mom overheard a conversation between Caitlin and Sophia about fertility nutrition. As registered dietitians and experts in their field discussing fertility nutrition and human health, their banter was funny, honest, and insightful. Sophia and Caitlin both specialize in prenatal, fertility, pregnancy, and postnatal nutrition, and invite you into their conversation about all things food, freedom, and fertility!
…
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171 एपिसोडस
सभी (नहीं) चलाए गए चिह्नित करें ...
Manage series 2905638
Caitlin Johnson and Caitlin Johnson | Sophia Pavia द्वारा प्रदान की गई सामग्री. एपिसोड, ग्राफिक्स और पॉडकास्ट विवरण सहित सभी पॉडकास्ट सामग्री Caitlin Johnson and Caitlin Johnson | Sophia Pavia या उनके पॉडकास्ट प्लेटफ़ॉर्म पार्टनर द्वारा सीधे अपलोड और प्रदान की जाती है। यदि आपको लगता है कि कोई आपकी अनुमति के बिना आपके कॉपीराइट किए गए कार्य का उपयोग कर रहा है, तो आप यहां बताई गई प्रक्रिया का पालन कर सकते हैं https://hi.player.fm/legal।
A fun, honest conversation about food, fertility, and women’s health. The Food Freedom Fertility podcast started when Caitlin’s mom overheard a conversation between Caitlin and Sophia about fertility nutrition. As registered dietitians and experts in their field discussing fertility nutrition and human health, their banter was funny, honest, and insightful. Sophia and Caitlin both specialize in prenatal, fertility, pregnancy, and postnatal nutrition, and invite you into their conversation about all things food, freedom, and fertility!
…
continue reading
171 एपिसोडस
सभी एपिसोड
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1 Fertility and Eating Disorders: What You Need to Know 1:11:03
1:11:03
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बाद में चलाएं
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पसंद
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Welcome to another episode of Food, Freedom, and Fertility. Host Sophia Pavia speaks with Jillian Lampert and Kezia Reeder with Accanto Health, the parent company of The Emily Program and Gather Behavioral Health. Jillian Lampert oversees the public affairs, communications, and public relations activities, including cultivating and maintaining industry relations, leading organizational advocacy and policy involvement, supporting public relations highlighting the organization’s role as an industry thought leader, and spearheading availability of key educational content available to the public and external providers. She is Co-Founder and President of the REDC, the national consortium representing eating disorders care focused on treatment standards, best practices, access to care, and collaborative research. She is also Treasurer of the Eating Disorders Coalition, a DC-based national organization for eating disorders policy and advocacy, and a Board Member of WithAll, a Minnesota-based organization that empowers eating disorder prevention and strengthens support for recovery. She holds an adjunct graduate faculty position in the Department of Food Science and Nutrition at the University of Minnesota. Kezia Reeder is the Director of Clinical Operations at Accanto Health (with brands The Emily Program and Gather Behavioral Health), where she leads with compassion and expertise. Kezia became involved in the eating disorder field after struggling with, and recovering from, an eating disorder in college. As a mother to a young daughter, Kezia is driven by her desire to create a more supportive and inclusive environment for future generations. Combining her professional skills with her personal mission, she is a fierce advocate for eating disorders awareness and treatment, passionately working to improve client care and access. Sophia, Jillian and Kezia have an in depth discussion on eating disorders impacting your fertility, how to overcome it and ways to seek help. They also spoke about how having struggled with an eating disorder in your past does not mean you will automatically struggle trying to conceive. For more information about Accanto Health head to their website ! 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…
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1 The Link Between Poor Sleep and PCOS 1:03:35
1:03:35
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बाद में चलाएं
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पसंद
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Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin Johnson invites one of her interns to join her to chat about PCOS and sleep! This episode is a wealth of knowledge outlining why women with PCOS may suffer from poor sleep, sleep disturbances, insomnia and more! Intern Jenna Harry joins Caitlin sharing her experience getting diagnosed with PCOS, getting on birth control, advocating for her health with providers and so much more! You can find more episodes like this on the PCOS App! The PCOS App is an on-the-go resource for women with PCOS to find community, education, and tools to help them with their experience. Connect with others, share PCOS experiences, or ask questions on the social wall. Explore Caitlin’s podcast episodes, blog articles, or shop her amazon store. Paid Members can even access their course materials through the app wherever they are. 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…
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1 Broth for Baby Making with Alysa Seeland 1:31:46
1:31:46
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Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia chat with Alysa Seeland, founder and CEO of FOND Bone Broth . Alysa is a mom of six boys who had a unique trying to conceive journey. It took her about three years to conceive her first which led her down a path to fixing her gut health, sourcing better quality ingredients to cook with and looking into regenerative farming practices. This episode is a great one if you are wanting to work on your nutrition without breaking the bank, making big changes to your diet or want to make healthier swaps in the kitchen! For more information about Fond Bone Broth head to their website ! 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…
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1 Male Libido and Intimacy with Mark 1:23:10
1:23:10
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बाद में चलाएं
सूचियाँ
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Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia chat with Mark from Intimacy Evolution. Mark is a Licensed Professional Counselor and has been running his own Private Practice for the past 8 years. He specializes in working with clients on building a better relationship with themselves in order to improve relationships with others. Improving & navigating intimate relationships can be difficult, but the feeling of deep connection to others can provide great satisfaction. He strives to help clients feel safe and be able to open up to others. This episode is a great one if you are wanting to work on your intimacy with your husband during your infertility journey. Mark, Sophia and Caitlin talk about normal marriage communication skills, areas men and women are different, how the different sexes handle stress and more. To work with Mark or for more information about his events with Intimacy Evolution head to their website . 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…
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1 Sophia's Ectopic Pregnancy Story Part 2 56:22
56:22
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बाद में चलाएं
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पसंद
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Welcome to another episode of Food, Freedom, and Fertility. This episode is a special two part release and in episode one Sophia speaks with Caitlin about her recent ectopic pregnancy. This is the second episode in the two-part series where Sophia talks about the aftermath of finding out her tube will need to be removed from the ectopic pregnancy, how the medicine has impacted her, how the surgery will impact her future fertility and more. Sophia and Caitlin chat about the importance of being there for one another in good times and bad and how their friendship has evolved over the years. This episode is one you will want to listen to especially if you have questions or concerns over what an ectopic pregnancy is and what type of care is offered in situations like this. Although this is a tough episode to listen to, Sophia keeps a positive outlook on her situation and walks away so thankful for her life. 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…
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1 Sophia's Ectopic Pregnancy Story Part 1 1:06:18
1:06:18
बाद में चलाएं
बाद में चलाएं
सूचियाँ
पसंद
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Welcome to another episode of Food, Freedom, and Fertility. This episode is a special two part release and in episode one Sophia speaks with Caitlin about her recent ectopic pregnancy. This is a glimpse into Sophia's personal life where she gets really personal about her faith, her family, her mental health, physical health and so much more. In this episode Sophia goes into great details about tracking her cycle, having a false positive pregnancy test, having abnormal bleeding, finding out she is pregnant, navigating pregnancy care in Southern California and eventually learning she is suffering from an ectopic pregnancy. This episode is extremely emotional and goes over the importance of having a strong community to lean on, trusting your gut, having faith and so much more. We hope you take something away from this episode and stay tuned for part two! 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…
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1 Evidence Based Birth on Due Dates with Dr. Dekker 1:14:13
1:14:13
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पसंद
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Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia chat with Dr. Rebecca Dekker from Evidence Based Birth. Evidence Based Birth® was founded by Rebecca Dekker, a mother of 3 and registered nurse with her PhD, who got fed up with how the system treats birthing families. As a first-time mom, Dr. Dekker experienced birth trauma when she was separated from her newborn baby for three hours after giving birth. In contrast, she felt awed and empowered by the respectful and evidence based care she received at the home birth of her second child. After several years of writing at Evidence Based Birth® and working as a nursing professor and research scientist, Dr. Dekker found the courage to leave academia and focus on advocating for change full-time. Today, the Evidence Based Birth® Team has grown to include research scientists, birth workers, and advocates from around the world who are passionate about safe, respectful, evidence-based, and empowering care! For more information about Dr. Rebecca Dekker or Eveidence Based Birth head to her website ! 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…
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1 Hot Gos: Caitlin and Sophia Spilling the Tea 1:16:12
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Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia give an update about their personal life. Caitlin's father was recently diagnosed with cancer. Caitlin chats about how she is navigating this news and how thankful she is to have friends and family like Sophia who are praying for her dad. This episode also touches on hot topics like raw milk, the menstrual cycle, women healthcare practices and more. Because this episode was a bit heavy, Caitlin and Sophia are asking you to snap a pic of what you are cheersing to and tag us on instagram to be featured on our account. 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…
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1 Intermittent Fasting: What You Need to Know 56:29
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Welcome to another episode of Food, Freedom, and Fertility. Hosts Caitlin and Sophia chat about intermittent fasting! This episode is one you will definitely want to listen to if you have heard about intermittent fasting and want to know if this will help you on your fertility journey. Both Caitlin and Sophia share the different types of intermittent fasting, why it can be helpful, how it can be harmful, when sto start and so much 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…
Welcome to another episode of Food, Freedom, and Fertility. Host Caitlin and Sophia chat with Phylicia Masonheimer. Phylicia is an author, speaker, and founder of Every Woman a Theologian. She lives on a small farm in northern Michigan with her husband, Josh, and their three children. This episode is one you will definitely want to listen to if you have struggled with your infertility and your faith. Caitlin Sophia and Phylicia dive deep into scripture, infertility struggles, way to support one another and more! For more information, blog post, classes and scripture break downs from Phylicia head to her website . 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…
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1 Season Four Kick Off - Carnivore Diet & Pros and Cons to Ozempic 1:18:18
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बाद में चलाएं
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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…
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1 Rerelease: You are Pregnant, Now What: Birth Education Courses 1:10:09
1:10:09
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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…
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1 Rerelease: PCOS and Fertility: How to Approach Treatment 1:10:39
1:10:39
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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: Balance blood sugar Make sure that there is a higher quality and quantity of protein at each meal and snack “Quality” means it’s not inflammatory and provides more protein than it does any other macronutrient. Examples: meat, cheese, nuts, and seeds Most women with PCOS tolerate high protein dairy products like greek yogurt, cottage cheese, and cheese! 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 Not everyone needs to be dairy free! Veggies, fruits, nuts, and seeds are your best sources of fiber! Pro tip: artichoke hearts have a ton of fiber! 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 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 To succeed, you have to eat enough to feel full! Fiber and protein are keys in making that happen FIBER! Starting your day with nutrients and blood sugar balancing protein! 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! 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. Breakfast 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 Take a peek at your protein/carb ratio! Typical American diets can have way more carb to protein than is helpful for PCOS fertility Check out your current nutrition status Keto, Atkins, and other super restrictive diets are not needed to boost fertility with PCOS 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. Sustainability Supplements Remember to check with your doc!! Some of these supplements can interact with medications or are contraindicated for certain medical issues. 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. We recommend myo-inositol and not d-chiro. PCOS ovaries can make too much d-chiro, so we are careful not to exacerbate that Inositols Helps improve insulin sensitivity and can boost egg quality, plus helps you make great cervical mucus NAC Another powerful blood-sugar/insulin supportive supplement Berberine 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! Vitamin D Support egg quality and improve insulin resistance Zinc Common mineral of deficiency in PCOS, helps with gut health, insulin resistance, and ovulation Magnesium 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!) Prenatal 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! 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 Fish oil Movement and Exercise Sleeping 6-7 hours vs. 4-5 hours is a game changer for PCOS Blackout curtains or a sleep mask can help you stay asleep longer. Here is a link to Sophia’s fave sleep mask Meditation apps and sleep stories can help you quiet your thoughts and get into a deeper sleep Blue-light blocking glasses can help if you’re using screens prior to bedtime Sleep environment is key Sleep and stress management 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 If you’re dreading your workout and coming up with every excuse not to go, find something else! 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! Cardio isn’t always the answer. Strength training and resistance workouts can do wonders for building muscles and changing insulin Find something that you like 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 Yoga Exercise Check out Caitlin's program: Find Fertility with the PCOS+ Method.…
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1 Rerelease: Snack and Fridge Swaps 1:26:25
1:26:25
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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!…
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1 Rerelease: Periods and Fertility with Nicole Jardim 1:00:47
1:00:47
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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…
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