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Make the most of the season by following these simple guidelines

website@sitemodify.com (Website Editor) — Thu, 03 Oct 2024 16:16:53 GMT

The new season is a great reason to make and keep resolutions. Whether it’s eating right or cleaning out the garage, here are some tips for making and keeping resolutions.

Make a list

Lists are great ways to stay on track. Write down some big things you want to accomplish and some smaller things, too.

Check the list regularly

Don’t forget to check in and see how you’re doing. Just because you don’t achieve the big goals right away doesn’t mean you’re not making progress.

Reward yourself

When you succeed in achieving a goal, be it a big one or a small one, make sure to pat yourself on the back.

Think positively

Positive thinking is a major factor in success. So instead of mulling over things that didn’t go quite right, remind yourself of things that did.

Endometriosis and IVF: Everything You Need to Know

Mon, 18 Mar 2024 17:09:00 GMT

It’s National Endometriosis and Adenomyosis Awareness Month, so we should take a moment to consider these conditions and how they are often overlooked.

The common presentation for either condition usually includes very painful menstrual cycles, but you can still have this condition without those indicators. Many women are never diagnosed until they have difficulty conceiving. “Silent” endometriosis, or a mild form, is usually just accepted as normal menstrual pain and medicated or tolerated.

What then, is endometriosis?

Endometriosis is a medical condition in which the tissue that normally lines the inside of the uterus grows outside of it. It can be found on other pelvic organs, such as the ovaries, fallopian tubes, or the outer surface of the uterus, and other parts of the pelvis.

This condition can cause pain, heavy periods, and fertility issues.

Adenomyosis, on the other hand, is a condition where the endometrial lining of the uterus invades the muscular layer of the uterus, resulting in a breakdown of the uterine integrity. Thickening, swelling, and flaccidity are side effects, in addition to pain and heavy bleeding.

Some women have both conditions.

I have seen many women over the years have mild conditions that are most often just annoying and only affect them a few days a month. However, some women have more intense presentations where they suffer multiple times per month, usually around hormonal fluctuations.

Unfortunately, the gold standard for this diagnosis involves a pelvic surgery called a laparoscopy. As of yet, visual evidence of the illness is the only diagnostic confirmation tool. There are emerging non-invasive technologies that will improve diagnostic rates, allowing more women to be screened when their symptoms are mild, without having to proceed to surgery.

Additionally, the surgeon might also perform an excision or cauterization to remove the endometrial lesions. This can reduce symptoms and pain associated, and possibly enhance fertility.

However, the condition can return over time, especially when not controlled by diet and lifestyle.

Here are a few scenarios when I recommend follow-up with a GYN to consider testing for endometriosis:

1. Pain with intercourse.

This is a classic symptom of endometriosis, so even without menstrual pain, you might consider talking with your GYN.

2. Lumbar, sacral, or sciatic-type pain around your period.

Less common but still a significant problem for many women with an atypical presentation.

3. Disproportionately low AMH or ovarian reserve for your age.

Many women who have never had menstrual pain, or have mild pain, find themselves having difficulty conceiving. Upon diagnostic tests, they discover their “ovarian reserve,” (how many follicles/eggs are available) is much lower than it should be for their age. This can be the result of many things, but endometriosis is a common driver of this process.

4. Repeated IVF implantation failure.

When repeated cycles of embryo transfer, especially known as genetically normal embryos, result in a failure to become pregnant, or a pregnancy that only lasts a few days, inflammation from endometriosis may be contributing to the problem.

5. Dysfunctional or painful urinary or bowel habits around your period.

Because the endometrial lesions can implant on all the surrounding tissues, it can cause inflammation and pain in the bladder and bowels. During hormonal changes or menstrual bleeding, the lesions also react and trigger painful elimination.

There are more medical interventions available today, although surgery is still necessary for many women. Most of the medications to inhibit endometriosis also have side effects and frequently cause an induced menopause that makes women feel very uncomfortable while on them.

Lifestyle factors, especially diet, can be very helpful in reducing inflammation and pain from endometriosis and possibly adenomyosis.

Although diets vary, the consensus is that a diet that’s high in healthy fats and numerous brightly colored vegetables improves the condition. Refined sugars and grains are especially problematic and should be avoided or eliminated as much as possible.

The addition of omega-3 fatty acids, from wild-caught salmon, flax seeds, and other nuts and seeds, seems to be especially helpful, reducing pain for many women.

Moderate exercise is also important. Overexercising can cause, problems and a sedentary lifestyle does, too, So take the middle path.

Although these conditions don’t necessarily go away until the onset of menopause, or surgical removal, they can be managed with care. There are more options and education than ever, so ask your GYN about your issues, even if you don’t fit the classic scenario.

Notes on Vitamins

Mon, 11 Mar 2024 17:17:00 GMT

Most people are simply unaware of what a vitamin is and its physiological importance.

A vitamin is the short form of the term “Vital Amine” which was coined about the discoveries of organic compounds and proteins that contained amine groups, which were deemed VITAL for metabolism and health.

What we think of today as vitamins are only a fraction of what was discovered and what is intended by the term.

The term "vital amine" refers to a type of organic compound known as a vitamin. Vitamins are essential nutrients that are required for the proper functioning of our bodies. "Vital amine" described the earliest discovered vitamins which were organic compounds containing an amine group.

They act as coenzymes, which means they assist enzymes in the creation of biochemical reactions within our body. The formation of red blood cells, digestive action, and the functioning of the nervous system are all dependent on the catalytic spark of vitamins.

A catalyst is a compound that creates a reaction that wouldn’t occur without its addition. Baking soda by itself is stable, but adding vinegar acts as a catalyst that drives a chemical reaction that causes a bubbling up chemical reaction.

Without these vital amines present in your body, your metabolic processes can remain stagnant or dormant, waiting to be activated.

Deficiencies in vitamins lead to various health problems, such as weakened immunity, anemia, and neurological complaints. Therefore, it is vital to maintain a diet that includes an adequate intake of vital amines or vitamins.

For a vitamin to be considered biologically active it must be in its whole complex. It must have the proteins, methyl groups, cofactors, minerals and any other constituents to make it a readily available metabolic catalyst.

In 1942 Dr. Royal Lee, my favorite nutrition pioneer, stated “Our diets are excessively rich in the ‘fuels’ necessary for good health, but lack the ‘spark’ in the form of vitamins and minerals necessary to properly utilize them.”

We have no problems receiving the fats, carbs and proteins that are considered fuel substances. They are abundant in even the worst of food products. However, without the catalytic spark of vitamins, trace minerals, and enzymes, the fuel can sit in our body and become stagnant. It won’t nourish or drive the processes of good health.

In refining foods, taking whole foods and processing or preparing them into something else, the material that is lost in preparation is so complex in its biological structure that it loses it’s catalytic function. Dr. Lee says the organic nature of whole vitamin complexes is so biologically diverse that it defies artificial substitution.

Most of the synthetic vitamin supplements that we purchase today are created in a laboratory and lack the biochemical diversity that makes them active catalysts. Vitamins found in foods are complete and whole, almost behaving as a living organism unto itself. These complexes are impressive in their potential for activating metabolism and making people feel healthy or vibrant again.

Few synthetic compounds achieve this level of success.

Overeating and cravings are themselves indicators of starvation. Without the satisfaction of metabolic requirements, the body will continue to ask for food in the hopes the needs are met. When a body is fed so that nutritional requirements are met, the appetite will naturally reduce and cravings will abate.

Until we wake up to the fact that foods must be eaten whole to remain metabolically useful, people will continue to starve despite the frequency of their meals.

5 Coffee Habit Stacks to Improve Your Health

Mon, 04 Mar 2024 14:45:00 GMT

Each year around this time people create unrealistic expectations for themselves and then suffer from low self-esteem when they don’t pull it off. It’s a negative reinforcement loop: creating unattainable goals and then confirming your low self-worth when you fail.

Let’s just stop doing it, okay?

Learn to set a few reasonable expectations, and work on them every day. Like, two or three things. Then, in a month or so, when you’re feeling good about having made this small progress, add one more thing to your list and build that new habit.

Small, simple steps over time lead to great success.

These habits will change your morning routine and improve your overall energy flow.

If you’re not a coffee drinker, feel free to skip this post. If you’re a tea drinker, it still applies.

Coffee uses your adrenal glands to provide the boost you’re looking for, and reducing your caffeine load allows your adrenal glands to stop working so hard and have more time for rest and repair. In our coffee-all-day culture, we burn ourselves up at a young age and then coffee doesn't have much impact anymore.

Focus on high quality, not high quantity. Savor the brew and then move on. Get your energy from other sources like good food and movement.

Why the Alabama Supreme Court Embryo Ruling Affects Us All

Mon, 26 Feb 2024 18:08:00 GMT

My colleague from the UK commented that the Alabama Supreme Court ruling leaves her and other medical providers across the pond “sad, shocked, and incredulous.” I find all of those emotions in myself.

For those who aren’t keeping up, the Alabama Supreme Court ruled on a case regarding the accidental destruction of embryos. Despite previous courts dismissing the suit, the ASC ruled that cryopreserved embryos, (frozen embryos that may never even receive a transfer into a gestational carrier), are essentially children with the full rights of children who are walking the earth.

Although many people jump to agree with this, a drastic fight for logical reasoning is playing out now, in the courts and in the media. And the risk is potentially the failure of IVF treatments as we know it.

IVF treatments, in vitro fertilization, create babies for those who are unable to conceive naturally. A woman with blocked tubes, a man with testicular damage, women who can’t ovulate on their own, and a million other scenarios encourage people to try IVF to expand their families.

Creating an embryo outside of the womb is the goal. With the cost and invasiveness a consideration, creating multiple embryos at once and cryopreserving them is the goal.

Let’s identify what a cryopreserved embryo is, in layman’s terms:

The Alabama Supreme Court rules that this cellular structure is a child, and as a result, has the same rights as a child that has been born. This has GRAND, SWEEPING implications for the parents of said children, and the providers that are responsible for the entire process.

If these embryos are to be considered children, then who is responsible for any failure to thrive? The parents? The providers? If the embryo doesn’t survive the thawing process for a transfer, is there LIABILITY associated with it? Are non-viable embryos- those without a functional inner cell mass - still considered children even though they could never become one? Are embryos to be permanently preserved on ice FOREVER since they can no longer be destroyed, as that will infringe on their rights? Will families that have cryopreserved embryos have to continue to pay for their storage indefinitely, which will indicate the need for named guardians to assume that responsibility once the original embryo holder has passed? Are embryos, as children, eligible for a tax deduction as a dependant? Can one spouse sue another for custody of embryos? Can one spouse sue another for wrongful death if the embryo doesn’t implant and there is no pregnancy? Can you sue the doctor for this, too?

You might think that these are far-fetched or outlandish scenarios, but the truth is, that’s the future under this ruling.

That is EXACTLY what is going to happen.

I will steer clear of the political will of this campaign for this post because THIS SHOULD NOT BE A POLITICAL ISSUE.

This is a medical issue and should be kept between the confidentiality of the patient and the provider.

Right now, this is playing out on the Gulf Coast, in our backyard. It has a direct impact on the families that we love, our neighbors, who are now on hold for their children as this battles it’s way through the court system.

IVF doctors have been ordered, and have elected, to stop performing IVF services in the short term, as to avoid any potential liability while this plays out. This could stretch the length of time it takes for families to conceive by several years.

It could force some people to flee the state and go elsewhere for medical care.

It could bring IVF to halt altogether, one state at a time, as lawmakers interlope into our lives even more. Inch by inch.

No one expected the Spanish Inquisition.

Open your eyes and see what’s happening.

Reproductive freedom is under attack. The ability to have a family in the way one wishes is under attack from all sides.

This affects everyone. We are on the edge of a very slippery slope. If the government can control how reproduction happens, then it can control everything.

Bottom line.

Right now, take action by alerting your local congresspeople. Stand up for your neighbors, your friends, your colleagues, and your family who will need IVF services to complete their family.

Everyone knows someone who has, or will, go through this.

Join us in Montgomery this Wednesday, February 28th, for a Reproductive Action Day!

Stand up for the providers, who are pillars of the Gulf Coast community, that have spent decades helping families bring babies into the world.

Stand up for the clinicians and technicians who study the process to create higher live birth rates.

Stand up for the nurses who hold hands, and care for the grieving individuals and couples who are suffering from infertility.

The ASRM team is "working around the clock" to protect access to IVF , they recommend contacting your elected officials to cosponsor and demand that they pass the Access to Family Building Act (S.3612/ H.R.7056), which would protect IVF across the country.

This affects everyone. Make your voices heard. Join us in Montgomery this Wednesday, February 28th, for a Reproductive Action Day, or Resolve's Federal Advocacy Day on May 14, 2024!

Introducing a High-Fat, Low-Carb Diet

Sun, 04 Feb 2024 19:30:00 GMT

In 1978 the US government issued a new visual image of how Americans should eat, The Food Pyramid. A challenge to how most Americans were currently eating, the new food pyramid emphasized eating 6-10 servings of grain-based carbohydrate foods daily.

The new pyramid reduced salt and dietary fats to minimal levels and put them at the very top. Americans were told to stop consuming fat and instead fill their day with bread, cereals, popcorn, pasta, and all kinds of highly refined carbohydrate products.

This is the beginning of the obesity epidemic we see today. Not only that, but neurological disorders, brain diseases, hypertension, autoimmune illness, hormonal imbalance, diabetes, hyperlipidemia, and most other epidemics we see today have skyrocketed since this incident.

It is highly unlikely that these circumstances are unrelated.

I believe that the current increase in infertility and declining fertility rates among both males and females are a direct result of adulterations in the food system and consumption over the last 50-100 years. Among other lifestyle factors that are recent to our biology.

Although this opens a giant can of worms, let’s stick to the part about fat.

Here is what the Keto food chart of the present day looks like.

I am not suggesting that everyone needs to go on the ketogenic diet as we know it, I believe it also has long-term potential issues. I am suggesting that most of us need to re-evaluate our consumption in regards to dietary fats and make an effort to integrate them back into our lives, after years of deprivation.

It’s worth saying that a ketogenic diet, with intense grain and refined carbohydrate restriction, are indicated as beneficial for many inflammatory conditions of the brain and nervous system. With the incidence of Alzheimer’s on the rise, AKA Diabetes Type 3, we should all be paying attention to how consuming fats can potentially heal brain problems.

The number of people complaining of fatigue and brain fog regularly is also an indicator. This is a chief complaint of many people I see, and it’s not always lack of sleep or stress.

Your brain, and eyes, are starving for fat.

My resistance to the ketogenic diet stems from the idea that you must reach a state of ketosis, where your body is exclusively metabolizing fat and therefore producing high levels of ketones, to achieve success. I find most people have a very hard time maintaining this level of restriction at all times.

Instead, striving for a high-fat, low-carb diet allows more flexibility for life’s daily changes and social settings, while still offering the benefits of fat and the removal of refined foods.

When I imagine the healthiest long-term diet, I imagine a very fresh Mediterranean diet with no refined carbs, few potatoes, and only small servings of fruit. On every plate is a dose of healthy fat from saturated and unsaturated sources: meats, fish, eggs, butter, olive oil, avocado, coconut cream, cheese, nuts, and seeds. There are other sources of fat but you get my meaning.

A dramatic increase in the use of fats also means a dramatic increase in flavor and satiety. You switch from feeling ‘stuffed’ with carbohydrates to feeling ‘sated’ with brain-nourishing fats.

I don’t advocate for “keto” diet trends like adding blocks of cream cheese to every meal, eating pads of butter on a slice of cheese, and other high-fat-intensity approaches. There are some results to be gained from a strict fat-only approach, but again, long-term there should be leafy greens and other brightly colored vegetables in the diet.

Lots of companies have sprung up that make keto-friendly snacks and bars, which I don’t advocate for those either. We need to eat real foods, not packaged foods. We need to eat real meals, not processed snacks.

That’s why I’m not suggesting a popularized keto diet at all. I’m suggesting a healthy, plant-centric, whole-food diet that restricts refined carbs and emphasizes daily dietary fats from lots of different sources to gain all the benefits.

10 Questions to Ask During Your First Fertility Appointment

Mon, 22 Jan 2024 03:18:00 GMT

When going to sit down with a fertility specialist for the first time, it’s easy to get overwhelmed and forget to ask the questions you’ve been wanting to. Here’s a quick list to help you prepare. Make notes that apply to you and your partner and take it with you to help guide the discussion.

Feeling heard and understood from the origin of the relationship helps build trust and respect, which prove to be vital to also feeling cared for by your physician and clinic.

Informed patients are good at self-advocating, so plan to speak up when you have the opportunity.

Remember, different clinics and physicians can have very different treatment approaches. If you feel the need for a second opinion from the start, go get it. The fertility journey can be much longer than anticipated, so feeling comfortable and confident in your care team is important from the start.

It is easier to investigate up front and get prepared for what lies ahead, instead of finding out while you're already well into treatment. Do the best you can gathering information from the outset.

5 Sentences You Need Hear in 2024

Sat, 13 Jan 2024 20:38:00 GMT

Time is your most precious asset. Spend it wisely.

If your biggest complaint is not enough time, then you probably need to recalibrate your time management. Not to fit more in and master multi-tasking, but rather to eliminate the time-wasting elements.

Scroll less. Watch less television. Declutter your house to eliminate time spent on organization and storage. Stop shopping for items you don’t need anyway. Stop researching.

Go make a snowman instead.

Your mind is your strongest muscle, train it well.

Everything about who you are and how you live begins here. Some mood distress is chemical in nature but most of it is due to how you think about your life and how you perceive the world. Cultivate the inner work to train your brain, instead of seeking bandaids and self-soother tools. Acknowledging how much power you have over your circumstances is a most difficult task. It needs a tremendous amount of work and patience.

You are what you eat. If your diet is SAD, Standard American Diet, it’s no wonder you don’t feel good.

Food is meant to fuel your body with nutrition, that’s it. We have elevated the status of food and meals to amazing heights, but without understanding the chemistry of life you are suffering the death of pleasure whilst starving. In a world of so much food, how are we still starving?

If you aren’t eating food in an effort to feel good, then don’t be surprised when you feel bad.

Joy and grief can coexist.

In America, we have such a tendency to focus on one thing. Happiness. Success. Achievement. Loss. As if everything else should fall away so we can concentrate on the singular path. The truth is, the paths are lined with highs and lows so that none overwhelm you. They are all markers of the life you’re living. You can be heartbroken while still feeling joy. You can feel lost yet keep moving.

If you carry each one with you the road gets very long. Learn to live in the moment and leave the markers where they are.

You don’t pursue happiness, you cultivate it.

There are moments of happiness and joy that are so obvious, other moments pale in comparison. Work on finding joy in the small and insignificant things that fill the space between monumental times. Which is the majority of our days and our lives.

When life seems the hardest, you must focus on the most insignificant details to find your happiness and gratitude. A cup of your favorite hot coffee. The fuzzy socks you got for Christmas. The view from your favorite place to sit. These are the tiniest elements that bring joy, and they are sometimes the most profound.

A happy life is created by filling the smallest spaces with contentment, despite the heartache or loss that might also be standing by.

When life seems the most villainous, we feel like victims. Victimhood will keep you stuck forever. It’s hard to take control over circumstances you didn’t ask for or you don’t understand. There is no blame, no recourse. You must learn to move forward one small step at a time. You must learn to feel joy while also feeling sadness or loss. You must find the magic of small things so that the wonder of life returns.

May 2024 be a year of blessings for us all, even if they are the smallest.

Which Type of Anti-Inflammatory Diet is Right for You?

Mon, 08 Jan 2024 00:00:00 GMT

Sometimes fertility clinics will recommend that you follow a diet that is intended to reduce inflammation in the body, but unless they give you specifics, you can go down a rabbit hole trying to decide which one will produce the desired result but also suit your needs.

If your doctor recommends you try this approach, ask a few more questions to understand their wishes. Be sure to understand the intended goals and desired effect, which leads to improved decision-making and an increased chance of sticking to the plan.

You might only have 30 or so days to prepare for the next cycle or procedure, so rapid intervention might be the goal. You might have three months and a doctor who wants you to focus on getting five to eight servings of fresh fruit and vegetables each day. To achieve the desired outcome you should aim to clarify as much detail as you can and make a master list of goals.

If a certain amount of weight loss is desired, make a note of it. Find other ways to monitor a reduction of inflammatory symptoms such as changes in your physical body like joint pain, skin rash or headaches. Fill out a toxicity or inflammation questionnaire before you begin and keep your store. Take the test again after each month of dietary changes and track your progress.

Here’s a quick exploration of the most common diets for reducing inflammation.

Keto

Some fertility clinics recommend the keto diet because of the short yet intense time frame. The restriction of the keto diet is intense but can yield rapid results that can be very beneficial to ART parameters.

The basic keto principles are:

Emphasis is placed on rapid weight loss and decreased inflammation as a result. Complete elimination of carbohydrates like processed grains, whole grains, sugar, alcohol, fruit, etc. creates a strong and immediate physical reaction.

If your concern is weight loss, Insulin Resistance, or PCOS then consider a keto diet before your next cycle. CNY has a good amount of information on their websites regarding the keto diet for fertility and delivers some insight as to why they recommend it. The website www.DietDoctor.com is also recommended and influenced by Reproductive Endocrinologists.

The Whole 30

This diet is focused on the elimination of processed foods, and common addictive foods like sugar, alcohol, and caffeine. The removal of potential food sensitivities and common inflammatory foods such as gluten, dairy, legumes, and certain grains while Emphasizing nutrient-dense whole foods like fruits, vegetables, lean proteins, and healthy fats. The Whole 30 also promotes a balanced microbiome through nutritional and probiotic foods.

The Whole 30 is designed to be strict for 30 days to cause a metabolic shift, at which time many people go back to their previous habits. For fertility purposes, it’s best to maintain the Whole 30 routine for up to 90 days.

This diet is a good choice for holistic-minded people, those who need to steer away from convenience and processed foods, and those who have more time for cooking. This diet emphasizes plant foods as well as lean proteins, it is good for those who want a balanced diet approach.

The Auto-Immune Protocol or AIP

AIP diets are focused on immune system regulation and the inflammation related to it. This is recommended for those with an AI diagnosis, family history, recurring implantation failure or recurrent pregnancy loss. The diet is strict but has a big impact on improving immune function and overall health.

The basic key principles are:

The AIP diet can have a quick reduction in symptoms but immune system and gut healing takes a long time to achieve. Profound and lasting results can take time and long-term restrictions can cause emotional distress. This diet is very beneficial but be conscientious about prolonged restrictions and social engagements, etc. Some people find their diet becomes more strict over time and food insecurity can cause feelings of isolation and anxiety.

The Mediterranean Diet

The Mediterranean diet is focused on traditional wisdom and cultural eating habits known to a region of the globe with long life and good health. The key principles include eating lean proteins with an emphasis on fish and shellfish, consuming a majority of fresh fruits and vegetables every day, regularly eating beans and legumes, the inclusion of healthy fats like olive oil, nuts and seeds, and limited amounts of dairy and grain products.

TMD is the least restrictive of any of these and is a well-balanced and long-term approach to eating. It does not focus on a particular goal rather it’s a philosophy of seasonal balanced eating. It is simple to implement in a home with multiple people, generations, or food preferences.

The benefits of TMD take longer and don’t necessarily produce rapid weight loss or immediate changes. Since the restrictions are less the results are slower and more moderate.

Finally, no matter which option you choose, consider this as part of a Holistic approach to wellness, not only the specific foods being consumed but also lifestyle factors such as stress management, sleep, and physical activity. Other than keto, all the other diets mentioned emphasize traditional eating values and experiences such as seasonal eating, cooking methods, and taking time to eat whole foods. Keto has one main focus, strict reduction of carbohydrates for rapid weight loss and changes.

Even if you choose the keto route, pay attention to eating the vegetables you are allowed to have.

It is important to note that individual experiences may vary, and consulting with a healthcare professional or nutritionist can be beneficial to getting off to a good start. Keeping a dietary journal might help you track your progress or stay on track, and remind you to make the best choice you can each day and forgive yourself when things go awry.

Which Type of Anti-Inflammatory Diet is Right for You?

Mon, 08 Jan 2024 00:00:00 GMT

Here’s a quick exploration of the most common diets for reducing inflammation.

Keto

The basic keto principles are:

The Whole 30

The Auto-Immune Protocol or AIP

The basic key principles are:

The Mediterranean Diet

The benefits of TMD take longer and don’t necessarily produce rapid weight loss or immediate changes. Since the restrictions are less the results are slower and more moderate.

Even if you choose the keto route, pay attention to eating the vegetables you are allowed to have.

New Year, Same Me, New Habits

Mon, 01 Jan 2024 04:55:00 GMT

Am I the only person who love-hates the “New Year New Me” schtick?

I love the promise of it, the romance of summing up where I am in life and then creating a new landing page for the next year. I love taking time to reflect on where I’ve come from and be proud of what I’ve accomplished. I love creating new goals.

But I hate the fact that it creates a false narrative that it all must begin RIGHT NOW. The suggestion that our timeline is arbitrary to the calendar year. And I hate that most endeavors take longer than the time we ourselves to achieve them and we quit before ever really getting anywhere.

I do’nt like thinking of myself as the new me, like a pair of new shoes and we just toss the old ones. Starting over with a clean slate feels good but our old self informs our new self, so shouldn’t we carry it along?

Instead of new you, maybe focus on same you with new habits. Habits are what we are all trying to change, really. We want to eat healthier, be kinder, read more books or take over the internet. Whatever it is you want to change it requires shifting your habits to get there.

Obviously there are things beyond our control, and in the fertility world we are reminded of it everyday. For some, simple habit swaps lead to healthy babies, and for others it does not. But no matter your family status, we all have pieces of ourselves that we could improve and habits that could use some updating.

To me, when we say “I’m creating a new habit” it sounds much more realistic than “I’m creating a new ME,” which sounds pretty intimidating. I’ve been working on this me for 45 years and I don’t think I have the energy to start over on a new one. As a lover of a fresh coat of paint, I am happy to keep doing the maintenance and upgrades on this version of me.

I finally realized that my primary focus in life is to be the healthiest version of myself I can be, without sacrificing the fun. Life needs to be fun to make it all worth while. The way I’m cultivating my life now blends health and fun together.

Don’t get me wrong, I want to advance my career to make an impact in the ways I can. I want to embrace the most lucrative years of my professional life (so we’re told) to put some away and spend a bit on traveling. But to do life every day I need something bigger than that.

My currency is time. Having more time trumps more money for me these days and the Covid experience solidified that. I was the busiest at work I’d ever been, but I changed the way I practice to be at home more. I am so grateful for the circumstances that convinced me to make the change and I’ll never go back.

I loved being at home, feeling like time slowed down and life was simple again. I wasn’t suffering the kind of Covid many other people were, I am very aware of that. I can only speak to my experience, which was confusing and tiresome but peaceful. A new kind of gratitude superceded my need to achieve and uncovered the youthful part of me that drowned with obligations and constant striving in my 30’s.

I love the 45 year old version of me. I give less Forks about things, I do business to serve the people who want my experience and I don’t sell myself to anyone outside that small piece of the pie. I only want to work the way I want and I have permission to stop trying to please everyone or grow a business that satisfies the needs of others’ over my own.

So far, my forties are great and this version of me might be the most well-made yet.

On this first day of the year, here are the habits I want to nurturing to continue creating the newest model of me, based on my own annual feedback reports.

That’s it for me this year. It’s not a revolution, just a few simple tweaks to keep me moving towards the life I dream of.

Like Diddy told us, mo’money, mo’probelms.

Bigger house, bigger mess to clean. But a walk today improves tomorrow’s outlook and that’s how I want to make my plans.

New Year, Same Me, New Habits

Mon, 01 Jan 2024 04:55:00 GMT

Am I the only person who love-hates the “New Year New Me” schtick?

So far, my forties are great and this version of me might be the most well-made yet.

On this first day of the year, here are the habits I want to nurturing to continue creating the newest model of me, based on my own annual feedback reports.

That’s it for me this year. It’s not a revolution, just a few simple tweaks to keep me moving towards the life I dream of.

Like Diddy told us, mo’money, mo’probelms.

Bigger house, bigger mess to clean. But a walk today improves tomorrow’s outlook and that’s how I want to make my plans.

Winter Solstice

Mon, 18 Dec 2023 17:46:00 GMT

Every year, a few days before Christmas, comes the winter solstice, an astronomical event that marks the shortest day and longest night of the year. It occurs annually on December 21st or 22nd in the Northern Hemisphere and June 20th or 21st in the Southern Hemisphere. It’s a night of celebration, to give thanks for another year closing and the birth of a new one on the horizon. Although it isn’t marking the end of the calendar year, it marks the end of a season and the beginning of another.

In many cultures, the winter solstice represents the rebirth of the sun and the return of longer days. It symbolizes the triumph of light over darkness and is a symbol of hope and renewal. Many ancient civilizations celebrated festivals such as Saturnalia and Yule during this time.

In Chinese medicine, this represents the turning of yin to yang, a phase that happens each day and night, each year, and in nearly every phenomenon we know. TCM is all about phases, the progression from stillness to action, and the ebb and flow of life as days and years pass.

Marking the end of the harvest season and the beginning of rest and preparation for the coming year, it was believed that fertility was closely linked to the return of the sun and the lengthening of days. In some cultures, rituals and ceremonies encourage crop, livestock, and human fertility, celebrating the winter solstice as one of the opportunities to praise our gifts and give thanks.

This celestial event serves as a reminder of the cycles of nature and the interconnectedness between humans, the Earth, and the seasons. It is an opportunity to reflect on the importance of fertility, growth, and renewal in the natural world and in human life.

Perhaps we should take time to celebrate the winter solstice as a time of reflection, gratitude, and renewal.

According to TCM principles, the kidneys are associated with the winter season, and water element, and play a fundamental role in fertility.

During winter, the body's energy submerges inward, where the kidneys store and consolidate this energy. With the colder weather, we must conserve our body temperatures, allowing some time for deep healing and reflection after the hustle and bustle of the social seasons. What some people consider to be the winter blues might be a natural process of retreating and consolidating.

Since Chinese medicine considers the kidneys to be the foundation of reproductive health, the winter solstice is a climax energy where the potential for new life and fertility are amplified. Supporting and nourishing the kidneys during the winter season and around the winter solstice encourages fertility.

This year, the winter solstice falls on Thursday, December 21st. Plan a date night with your partner to participate in the old-fashioned ritual and have a fertility ceremony before beginning your short season of rest for the kidneys.

Create a Sacred Space:

Decorate the area with winter-themed objects like pinecones, evergreen branches, and candles. Add symbols of fertility like seeds and pictures of animals associated with procreation.

Set your Intention:

Take a few moments to center yourself and set your intention for this ceremony. Focus on the desire for fertility and new life, whether it be in the form of physical conception, creativity, or the birth of new ideas.

Light a Candle and Offer a Prayer:

Lighting a candle is a symbol of the returning light and the warmth it brings. Say a prayer, expressing your gratitude for the fertility that is already present in the world and asking for it to manifest in your own life.

“On this Winter Solstice, I offer my gratitude for the cycles of life and the miracle of creation. As the earth prepares for rebirth, I too seek fertility in my journey. May my body and spirit be open and ready to conceive new life in whatever form it may come. Blessed be."

Offerings:

Place offerings on your altar, representing your intent and gratitude. Some suggestions include:

Meditation and Visualization:

Sit comfortably and close your eyes. Take deep breaths, inhaling the intention of fertility and exhaling any doubts or fears. Connect with your partner, hold hands and breath together, slowing down and feeling your gratitude for each other. Visualize new life blooming between you, filling you with joy and excitement. Imagine this energy radiating out of you, attracting opportunities for fertility and growth in your life.

If you’re unpartnered you can practice this on your own or with a close friend who supports your journey and the efforts you’re making to create life on your own terms.

Closing:

Give thanks for the ceremony and offering you have made. Close your eyes and sit quietly for a moment, feeling the energy and fertility surging within you. You can blow out the candle or let it burn safely while you continue to bask in the sacred space you have created.

Remember to approach this ceremony with an open heart and mind. Allow the energy of the Winter Solstice to fill you with hope, renewal, and the potential for new life in all its forms.

Winter Solstice

Mon, 18 Dec 2023 17:46:00 GMT

Perhaps we should take time to celebrate the winter solstice as a time of reflection, gratitude, and renewal.

According to TCM principles, the kidneys are associated with the winter season, and water element, and play a fundamental role in fertility.

Create a Sacred Space:

Decorate the area with winter-themed objects like pinecones, evergreen branches, and candles. Add symbols of fertility like seeds and pictures of animals associated with procreation.

Set your Intention:

Light a Candle and Offer a Prayer:

Offerings:

Place offerings on your altar, representing your intent and gratitude. Some suggestions include:

Meditation and Visualization:

If you’re unpartnered you can practice this on your own or with a close friend who supports your journey and the efforts you’re making to create life on your own terms.

Closing:

Remember to approach this ceremony with an open heart and mind. Allow the energy of the Winter Solstice to fill you with hope, renewal, and the potential for new life in all its forms.

Holiday Stress Antidote: The Seven Types of Rest

Mon, 11 Dec 2023 19:38:00 GMT

People tell you to “get some rest,” so you lye around and watch television, order takeout, and skip a social activity. Does that resolve your stress or boost your energy?

I recently discovered “The 7 Types of Rest” by Sandra Dalton-Smith, which illuminates how we still feel tired even after sleep, and how lying around being lazy doesn’t satisfy the kind of rejuvenation we are seeking.

Dalton-Smith explains that there are seven kinds of rest we require, and once we identify our need we can take action to pursue it. Or not, depending on how you look at it. Ha!

The Seven Types of Rest are:

We need adequate amounts of each category, and the kind that suits our personal needs most. Reduction of rest has lead to a culture of overworked, overstimulated, burned out, exhausted, and chronically unhappy souls. America’s production driven economy has tricked into thinking being busy, stimulated, learning and producing all the time leads to happiness. We took the bait.

Exploring each type of rest tunes each of us into ourselves and reflects on the past, exposing that how we live today is robbing us of joy and energy.

Here’s a quick overview:

Physical Rest
Physical rest means exactly what you think. Your body is tired from hard work, labor, caretaking, moving, exercise, or some other physical exertion. When your physical body needs rest, sleep and slothing around can be the restoration needed to regain physical strength and stamina. Good nutrition goes a long way here, too.

Mental Rest
Mental rest a bit more challenging. Since the nature of work in America became intellectual and informational more than physical labor people have entered a mental rest deficit. After working all day people listen to talk radio, podcasts, 24-hour news, and other informational programming that never gives your brain a chance to stop thinking. At bedtime, when you are desperate to lay down and sleep, your overworked brain can’t stop churning out lists, narrative reviews, and other worthless minutia that prevent you from resting. Only to wake up and perform it all again.

Emotional Rest
Emotional rest is nearly impossible in today’s everchanging, hot-button, highly sensitive environment. A constant presentation of deeply personal and troubling scenarios, on display beside great achievements and times of joy, creates an emotional twist that drains the battery. Political and news dramas instigate emotional turmoil and upheaval and leave viewers bereft, hopeless, and frustrated.

Sensory Rest
Sensory rest is another one that is much harder to maintain than generations before, the contrast between today and the old world is shocking. Our present environment keeps our senses amped all the time. Bright and flashing lights, hand-held screens, music on demand, and “flavor explosions” have hyped our senses in a way that leave us completely saturated and overstimulated most of the time, without even realizing it. With constant exposure to light and sound, insomnia, anxiety, and depression have steadily risen along with it.

Creative Rest
Creative rest is about the reconnection to a sense of awe and wonder and the expansive kind of thinking that blooms with boredom and freedom. Being locked in to a rigid schedule stifles creativity, which requires time and flexibility. Creativity renews itself easily when given he opportunity, but an overfilled schedule of intellectual and competitive pursuits zaps creative inspiration. Intellectual pursuits, problem-solving and multitasking also drain the creative battery, as they use up the energy of production needed to spark creativity.

Social Rest
Social rest might be different for each person, as introverts and extroverts, and those who work with people versus those who work solo might need differing levels of social interaction. For those who are often solo or reclusive, sometimes a group activity can help reengage a feeling of connection that increases energy and quality of life. On the other hand, social overexposure can have the opposite effect, creating feelings of loneliness or disparity. Being social doesn’t equate belonging or connection, those social bonds must be nurtured to be lasting and reenergizing.

Spiritual Rest
Lastly, spiritual rest should be a staple food that lands on your plate every day. Defining spiritual pursuits is also very individual as some people believe spirituality is based in religion while others see spiritual pursuits as those that stregnthen the connection to God, Mother Earth, the natural world and humanity. Spiritual rest can come from infinite places or people. A church, temple, synagogue or other house of worship is a beuatiful place for rest, especially when visited in the quiet moments between service. Natural beauty calms the mind and brings deep connection to the environment. Yoga, meditation and prayer all deliver spiritual healing. Community engagement and volunteerism are also sources of divinity.

As the year 2023 winds to a close, take stock in the list above and prioritize the kind of rest you need the most. Some types might come easier than others, but in general, looking beyond sleep at the ways your spend your time can help ground you back into a life that is filled with wonder and inspiration, even in the midst of strife.

Set a family or relationship goal to work harder on spending less money and increasing quality time with those you want to be with. Get creative with handmade gifts or wrappings. Listen to music, sing carols, and frolic instead of binging another show. Light candles and snuggle up for a book or game by the fireplace.

Being intentional about the way you live and celebrate will reflect in how you feel, and making holiday memories that bring you back to life, ready to tackle the next year.

Holiday Stress Antidote: The Seven Types of Rest

Mon, 11 Dec 2023 19:38:00 GMT

People tell you to “get some rest,” so you lye around and watch television, order takeout, and skip a social activity. Does that resolve your stress or boost your energy?

Dalton-Smith explains that there are seven kinds of rest we require, and once we identify our need we can take action to pursue it. Or not, depending on how you look at it. Ha!

The Seven Types of Rest are:

Exploring each type of rest tunes each of us into ourselves and reflects on the past, exposing that how we live today is robbing us of joy and energy.

Here’s a quick overview:

Being intentional about the way you live and celebrate will reflect in how you feel, and making holiday memories that bring you back to life, ready to tackle the next year.

FOMO vs JOMO

Mon, 04 Dec 2023 15:38:00 GMT

In today’s world of social media language, we have all learned about FOMO, or the Fear Of Missing Out. I have to admit, this one is pretty handy.

Fear of missing out has likely increased for most of us, since the rise of social media and the ability to make the most boring and uninspired events look larger than life. It’s amazing what an angle can do for a scene.

Personally, when I’m having the time of my life I’m unlikely to capture it on film. When I’m in the moment I just don’t think to stop and film. So many other people are taking pics and videos that I’m sure the posts will be made, and all I have to do is enjoy them. As a result, I’m rarely ever in photographs. HA! That’s part of my MO, I love anonymity.

I notice FOMO creeping in at times, but many other people suffer it constantly. The need to be present, be a part of it, (Whatever it is), be IN the photos, is too great to say no.

The downside is that constant busyness and social engagement are exhausting.

I saw a new acronym that we should jump on and make a trend. JOMO. Joy Of Missing Out.

That’s me all day. I say no to things.

I know that missing out is probably as good as going.

Time is my currency. I want more time each day to do the things I want, which could be doing something or doing nothing, depending on the day. When I put value emphasis on my time, it changes how I say yes and no.

I have opted to live outside the city and I have to commute to attend most events. Commuting is a drag and feels like a waste of my time although I get to listen to wonderful audiobooks this way. I must really want to go somewhere to drive 30 minutes, in both directions.

Even when something sounds fun and cool, if it requires an hour of driving it’s likely to get the ax unless I simply can’t imagine not attending.

Thanks to the JOMO, I can pass up an event and enjoy something that fills me up or fills my cup in a different way.

Social activities can be so fun and yet so draining. I love to be with friends but having a job that requires a lot of social and emotional engagement, I need restorative time alone.

My friend recently complimented me on my ability to put family and personal needs first, which often means saying no to group activities. I'm grateful she said it because I worry that eventually, the invitations will stop as people assume I won’t come. She also said, “I have such terrible FOMO, it’s hard for me to say no to anything.” And when I see her in public she’s tired and stressed and overly busy.

Do you see the connection?

When I saw the JOMO article it was such a BAM! moment. The JOY of missing out simply means that you give yourself permission to miss something while knowing that the thing you do with yourself is equally or maybe even more valuable.

The holidays bring these concerns to the surface, as people grapple with parties they don’t want to attend but feel obligated to. Or events they would love to attend but circumstances don’t allow.

If you say no to things you don’t want to attend it creates white space on your calendar that you can save for things you do. People will forgive you if they even notice your absence.

Creating white space on your calendar also creates space in your heart and mind, and brings you time to be who you are. Relaxation is the antidote to stress and FOMO. Once you start missing things, the fear will subside and be replaced with JOY.

Practice your JOMO. Say no when you want to and feel it’s best for you, and don’t worry about it. Life will go on. Be polite and honest, but simply say no.

All the pictures in the world don’t buy you any more time, so savor what you have and spend it wisely.

FOMO vs JOMO

Mon, 04 Dec 2023 15:38:00 GMT

In today’s world of social media language, we have all learned about FOMO, or the Fear Of Missing Out. I have to admit, this one is pretty handy.

I notice FOMO creeping in at times, but many other people suffer it constantly. The need to be present, be a part of it, (Whatever it is), be IN the photos, is too great to say no.

The downside is that constant busyness and social engagement are exhausting.

I saw a new acronym that we should jump on and make a trend. JOMO. Joy Of Missing Out.

That’s me all day. I say no to things.

I know that missing out is probably as good as going.

Even when something sounds fun and cool, if it requires an hour of driving it’s likely to get the ax unless I simply can’t imagine not attending.

Thanks to the JOMO, I can pass up an event and enjoy something that fills me up or fills my cup in a different way.

Social activities can be so fun and yet so draining. I love to be with friends but having a job that requires a lot of social and emotional engagement, I need restorative time alone.

Do you see the connection?

If you say no to things you don’t want to attend it creates white space on your calendar that you can save for things you do. People will forgive you if they even notice your absence.

Practice your JOMO. Say no when you want to and feel it’s best for you, and don’t worry about it. Life will go on. Be polite and honest, but simply say no.

All the pictures in the world don’t buy you any more time, so savor what you have and spend it wisely.

Preparing for an Egg Retrieval

Mon, 27 Nov 2023 15:51:00 GMT

Getting ready for an egg retrieval is a combination of hopeful anticipation, and dread for a potentially bad outcome. Like most other milestones of (in)fertility, you want good things to happen but know that their is no sure thing.

What steps can be taken to prepare for an egg retrieval that might improve your outcome? What steps can be taken to improve the way you feel each day as the looming event nears?

Let’s take a look at how Chinese Medicine views this process and find the small measures that makes it easier to get through.

What happens in an egg retrieval?

Your doctor will make a stimulation prediction based on the variable factors that were identified during your diagnostic cycle. Gonadotropin injections- injectable hormones- stimulate the ovaries to produce several follicles at once, overriding the natural tendency to produce only one or two follicles at a time. This allows the doctors to try and produce as many healthy and mature follicles as possible, in the hopes of gathering lots of egga t once for fertilizing with sperm and making embryos.

Follistim, Menopur, Bravelle and Gonal-F are the main medications used, all of which have a specific function in growth and regulation of the signals to the ovaries. They all contain FSH, the chemical from the brain that stimulates the ovaries into ovulation, but also have other properties that allow the doctor to address numerous factors as your cycle progresses.

From a Chinese medicine perspective, these medications are like the sun, stimulating the crops to grow. Too much sun or not enough sun you don’t get a good crop yield. But the medications can only stimulate what is present, they can’t contribute to theb health of the cycle or replace things that aren’t there.

The axis for producing a healthy set of eggs comes from the heart-kidney connection in TCM, where the eggs are housed in the kidney aspect of reproduction, and the brain chemicals are delivered as an aspect of the Shen or “heart-mind.” An abundant source of kidney water keep the ovaries moist, nourished and supple, which then keep the eggs and follicles rish and abundant. When water is diminished from running the engine too hot and too long, then the ovaries suffer and egg quality or quanitity diminishes.

If the medications work like the sun to stimulate growth then the ovaries water needs to be abundant for the crop yield to grow healthy and lush and not be scorched.

Since the medications override the natural signaling of the mind, this puts the body in a state of heart excess, where the medications provoke more than is natural from the heart-mind. This can feel like heart palpitations, chest tightness and various kinds of anxiety-type feelings. When the heart should be cool it is overly stimulated and heightens the emotional side effects.

When we are working on egg retrieval as a function of TCM, we do a lot of work to balance the heart-mind and nourish the kidneys' water. When this fire and water are harmonious a healthy load of eggs will be produced and side effects are less bothersome.

This is how meditation, good sleep, a healthy circadian rhythm, work-life balance, and a healthy heart and mind all have an impact on ovulation and egg retrievals. This is the hardest part for many people to understand or appreciate, but the way your brain and spirit are functioning has an impact on how your ovaries can respond.

If you’ve ever been inclined to try a meditation or mindfulness practice, now is the time.

Supplements to “boost” egg quality are functioning as fertilizers in this scenario. Different combinations of chemically active ingredients, vitamins, minerals, peptides, etc. can all act as a kind of fertilizer to improve the nutrients available that produce a healthier or more abundant crop. But not every body needs every fertilizer, so choosing the best ones for you can be hard.

Another consideration is how your estrogen should rise as a a function of follicular response, but excessive estrogen production causes a lot of risk and potentially even cancels a cycle

In TCM, we focus on the health of the liver to manage the hormone medications and the way that estrogen increases in the body. A healthy liver with smooth-flowing energy will distribute the medications more effectively and maximize the response as a result. Healthy livers can break down and remove excessive hormones more easily, which helps to prevent a build-up of estrogen that becomes damaging and toxic.

The most effective strategy for preventing this side effect is prepping the liver before medications are ever administered. For 2-3 weeks before you start ER stimulation medications, try focusing on these liver-clearing foods and lifestyle habits every day.

Eat a variety of cruciferous vegetables and/or leafy greens every day:

Eat roasted beets or drink some fresh beet juices. You can roast the beets, have them pickled, have them juiced or in a smoothie works too.

Eat lots of fresh green herbs like parsley, cilantro, rosemary, thyme, oregano, lemon balm, etc.

Add spirulina, chlorella and blue-green algae to your days.

Drink warm water with lemon or lime a few times a day, or make an raw, unfiltered apple cider vinegar drink with living probiotic content.

Get a good sweat going a few times a week and get your heart rate elevated for 10-15 minutes each day.

The worst foods for your liver right now are refined sugars,high fructose corn syrup, alcohol, artificial sweeteners and sodas. Take a break from these as much as you can while you focus on improving your liver health and function.

Now that you’re liver is working better let’s focus on priming the ovaries.

Foods to improve the ovarian response are:

Keep eating some of those green vegetables to keep assisting your liver and circulation as your medications increase and estrogen rises. Focus on adding these extra nutritious foods every day as you approach your egg retrieval.

You can also add trace minerals and/or electrolytes to your daily hydration as well, even if you simply drink coconut water or make the adrenal cocktails that are recommended in the ER nutrition guide. These will help keep your systems processing effectively, reduce side effects, keep you feeling energetic and hydrated and may reduce bloating.

Preparing for an egg retreival means you want to reduce any inflammatory load as much as possible and clear the pathways for a healthy response to medicated stimulation. Changing your diet for a few weeks leading up to an egg retrieval to encourage ahealthy liver function is helpful. As is adapting the egg nourishing foods listed so that plenty of nutrition is available.

Your mind and your heart influence the whole process, do’nt discount the importance of having a healthy mental and emotional space to relax while you are undergoing treatment. Take steps to improve these circumstances which could beneift you in the long and short term of your fertility journey.

Preparing for an Egg Retrieval

Mon, 27 Nov 2023 15:51:00 GMT

What steps can be taken to prepare for an egg retrieval that might improve your outcome? What steps can be taken to improve the way you feel each day as the looming event nears?

Let’s take a look at how Chinese Medicine views this process and find the small measures that makes it easier to get through.

What happens in an egg retrieval?

If the medications work like the sun to stimulate growth then the ovaries water needs to be abundant for the crop yield to grow healthy and lush and not be scorched.

If you’ve ever been inclined to try a meditation or mindfulness practice, now is the time.

Another consideration is how your estrogen should rise as a a function of follicular response, but excessive estrogen production causes a lot of risk and potentially even cancels a cycle

Eat a variety of cruciferous vegetables and/or leafy greens every day:

Eat roasted beets or drink some fresh beet juices. You can roast the beets, have them pickled, have them juiced or in a smoothie works too.

Eat lots of fresh green herbs like parsley, cilantro, rosemary, thyme, oregano, lemon balm, etc.

Add spirulina, chlorella and blue-green algae to your days.

Drink warm water with lemon or lime a few times a day, or make an raw, unfiltered apple cider vinegar drink with living probiotic content.

Get a good sweat going a few times a week and get your heart rate elevated for 10-15 minutes each day.

Now that you’re liver is working better let’s focus on priming the ovaries.

Foods to improve the ovarian response are:

Navigating the Holidays with Infertility

Wed, 22 Nov 2023 16:55:00 GMT

10 Tips for Maintaining Inner Peace

The holiday season is typically a time of joy, celebration, and togetherness. But for those of us navigating the ever changing landscape of infertility, it can also be a season of heightened emotions, stress, and sadness. The family gatherings, unsolicited questions, and baby-centric festivities can feel overwhelming and just - too much .

I’ll be honest - before infertility, the holidays were my favorite time of year. But now, knowing we’re approaching another Thanksgiving and Christmas without a baby to be thankful for or a pregnancy announcement to share, it’s another a holiday filled with anxiety and sadness.

My personal goal this year has been to redefine joy while on this rollercoaster. I’ve been journaling in preparation, and through that, I’ve created some personal strategies to help me cope and find moments of joy and peace. I thought I’d share that list with you today.

So, if you’re anything like me, I hope you know you're not alone, and that I’m here for you every step of the way. ��

Prioritize Self-Care:

Set Boundaries:

Plan Your Responses:

Lean on Support:

Create New Traditions:

Practice Mindfulness:

Seek Professional Support:

8. Remember Your Strength:

Give Yourself Permission to Grieve:

Look to the Future with Hope:

Remember: you don’t have to ride this holiday season alone. We’re here to help you navigate this season with grace and to help you find moments of joy amidst the pain. You are stronger than you know, and there is hope on the horizon.

Navigating the Holidays with Infertility

Wed, 22 Nov 2023 16:55:00 GMT

10 Tips for Maintaining Inner Peace

So, if you’re anything like me, I hope you know you're not alone, and that I’m here for you every step of the way. ��

Prioritize Self-Care:

Set Boundaries:

Plan Your Responses:

Lean on Support:

Create New Traditions:

Practice Mindfulness:

Seek Professional Support:

8. Remember Your Strength:

Give Yourself Permission to Grieve:

Look to the Future with Hope:

Preparing the Palace: Getting Ready for an Embryo Transfer

Mon, 13 Nov 2023 21:38:00 GMT

Preparing the Palace is the Traditional Chinese medicine phrase that describes preparing for a pregnancy. Although the uterus is technically the palace, we expand this to include your body, heart, and mind.

Embracing this kind of language and approach puts humanity back into the experience, and encourages you to think of yourself as more than a person doing an embryo transfer. It invites you to think of yourself as a precious being that has so much to offer your intended baby, not just a gestational incubator.

When prepping for an embryo transfer you are constructing the prime luteal phase where the uterus is most hospitable. In TCM, we equate this to planting seeds in fertile soil. The ground must be soft and pliable, the temperature should be warm, and the moisture should be just enough. Under these conditions, a seed can sprout and an embryo can grow.

The language of Chinese medicine is flowery and romantic, yet practical and simple.

Progesterone - which loosely translates into ‘promoting gestation hormone’- is one of the key elements for this phase. Although it’s a prime target, we know there must be other hormones, molecules or messengers at play in developing a healthy pregnancy. If progesterone was the only factor then every on it would conceive.

The TCM approach encourages us to look beyond what is known and look deeper inside ourselves for the answers. Science will never get ahead of life, and the mysteries contained within.

In TCM, the energy of holding and growing an embryo comes from the spleen, not the spleen organ you usually think of, but the energetic system of that organ that has a unique set of responsibilities. This energy supports the development of a corpus luteum after ovulation and masters the strength to hold the embryo in place as it grows and changes.

All organ systems have a seasonal element and spleen energy is the energy of earth. To protect and strengthen the spleen we look to earthly foods and traditional cooking methods that generate warmth and moisture. Spleen foods usually feel like autumn harvests as we reap the benefits of a summer growing season.

Spleen foods are:

The spleen prefers soft foods for easy digestion with warming herbs to stimulate the central heating of the body. This keeps the womb warm and soft. Spleen Energy also wants to avoid sticky and damp foods like melting cheese, peanut butter, bananas, and anything sugary or gooey.

Here’s a quick list of ideal spleen foods:

Butternut squash soup
Chicken soup
Chili
Curries
Sesame seeds & tahini
Garlic Shrimp in butter
Spicy crawfish
Lentil soup
Sweet potatoes
Roasted beets
Turnips
Roasted radish
Glazed carrots
Butternut squash
Pumpkin
Steel-cut oats with cinnamon
Grits with butter

You can’t go any further without a mention of bone broth. Bone broth is mentioned in health and wellness information everywhere, but this food holds a special status as one of the most deeply nourishing to the essence and marrow. The minerals and collagen are incredibly important but beyond that, it’s the concept of essence.

Essence is the root of life and the contribution you make to your child, endowing it with the wisdom that is passed down through generations and from plant to animal to human through the food chain. Essence includes DNA and how we pass along our genes, but it goes beyond that. It’s one of those TCM concepts that takes lots of English words to describe it.

When you extract the essence of an animal into a broth, you fully utilize all of its gifts. It’s a sacred contract, and taking the time to make the broth, and give thanks for the continuum of life, is what bone broth is all about. It’s much more than nutrition, it’s a sincere appreciation for the cycles of life.

Letting go of the woo-woo for a moment, let’s turn toward another crucial factor, blood circulation. Blood flow and “heat health” are ubiquitous themes. Protecting the heart is easy to understand. Put simply, The heart is a blood-filled muscular organ that contracts to facilitate circulation. The uterus has a very similar nature. What’s beneficial to the heart is beneficial to the uterus.

It’s also important to enhance the circulation of blood through the pelvis and strengthen the connection between the heart and the uterus. Like the spleen energy, the blood should be warm, moist, and filled with nutrients. TCM views the heart as a living and vibrant substance, not an inert fluid that gets passed around. The connections between the spleen, heart, and uterus strengthen the ability to carry a child to term. Add in red foods to strengthen the heart, preparing to build the amazing placenta organ.

Cherries
Pomegranates
Berries of all kinds
Lamb
Beef
Wild-caught salmon
Kidney beans
Adzuki beans
Red peppers

If the seeds need fertile soil to germinate, then seedlings or sprouts represent the energy we are trying to achieve. The uterus needs strong qi (energy) to hold the baby as it transforms, so we add microgreens and sprouted seeds to feed the energy of germination. The energy of these foods is in their highest growth phase and encourages the embryo to take off and grow.

Soaked chia or flax seeds
Microgreens
Bean sprouts
Sunflower sprouts
Pea shoots
Sprouted grain breads

Finally, add lots of leafy greens and herbs to your foods to ensure you are getting plenty of their nutrition like folate, B vitamins, magnesium, iron, etc. Leafy greens help the smooth flow of energy through digestion and the liver, where your body sheds unwanted elements.

Now that you’re eating to prepare the palace, here are a few more things to consider.

Be sure that you’re having a healthy bowel movement every day, and eating this warm and nourishing diet will assist in healthy bowel habits. The uterus shares the blood flow of the large intestine, so a sluggish or dry bowel can impede its health.

Sleep is a necessity for a healthy pregnancy and that should begin with transfer. Setting a good sleep hygiene routine is so important. Make your sleep a priority. Check out all the resources in TFR Lifestyle section.

In making yourself feel precious, move your body. Not just for exercise, working out, losing weight, or hitting a target. Move your body for the sake of being a human being who is capable of moving and grateful for the strength and abilities of your body.

Take walks or cruise on a bike ride. Stretch. Dance and be silly. Go to yoga, pilates or barre. Play pickleball or go paddleboarding.

Think of your body like a ripening fruit living up to its fertile potential. Take pleasure in movement with no expectations.

Finally, let’s talk Mindset. The most important of all.

Stop thinking about an embryo transfer, start thinking of yourself as the palace. You are preparing the palace for your child. You are the palace. You are taking care of yourself and getting yourself in order.

Make yourself feel beautiful, important, and connected to the history and traditions of your family and your culture. Surround yourself with beauty and art, nature, and loving relationships. Eat your food in celebration, not in your car.

Slow down, and connect to yourself. Connect to your partner. Ask your family members about things they did to celebrate their pregnancies.

Create a ritual of giving thanks and celebrating your experience. Let your loss live beside your joy.

Create the environment you imagine to bring your new baby earthside.

You are the palace.

Blessings!

Preparing the Palace: Getting Ready for an Embryo Transfer

Mon, 13 Nov 2023 21:38:00 GMT

The language of Chinese medicine is flowery and romantic, yet practical and simple.

The TCM approach encourages us to look beyond what is known and look deeper inside ourselves for the answers. Science will never get ahead of life, and the mysteries contained within.

Spleen foods are:

Here’s a quick list of ideal spleen foods:

Cherries
Pomegranates
Berries of all kinds
Lamb
Beef
Wild-caught salmon
Kidney beans
Adzuki beans
Red peppers

Soaked chia or flax seeds
Microgreens
Bean sprouts
Sunflower sprouts
Pea shoots
Sprouted grain breads

Now that you’re eating to prepare the palace, here are a few more things to consider.

Take walks or cruise on a bike ride. Stretch. Dance and be silly. Go to yoga, pilates or barre. Play pickleball or go paddleboarding.

Think of your body like a ripening fruit living up to its fertile potential. Take pleasure in movement with no expectations.

Finally, let’s talk Mindset. The most important of all.

Slow down, and connect to yourself. Connect to your partner. Ask your family members about things they did to celebrate their pregnancies.

Create a ritual of giving thanks and celebrating your experience. Let your loss live beside your joy.

Create the environment you imagine to bring your new baby earthside.

You are the palace.

Blessings!

Pelvic Pain and the Emotional Connection: A quick review of what we know

Sat, 04 Nov 2023 14:43:00 GMT

As an Acupuncture Physician, I have worked with hundreds of people in pain. As a specialist in Women’s health, many of them aren’t coming to me for knee and shoulder pain, they are coming in with complex pain of the pelvis and abdomen, lower back, uterus, ovaries, and bladder. They come with endometriosis, fibroids, uterine cysts, post-operative pain, pain from scars and adhesions, and undiagnosable, mystery pain.

Each of them has an emotional component, whether they know it or not. It’s not their job to know that their feelings, thoughts, and emotions can influence how they feel pain. It’s my job.

Emotional trauma contributes to pelvic floor dysfunction or pain through various mechanisms. As pelvic floor therapy gains traction, well deservedly, explorations of the relationship between psychological distress and pelvic floor disorders are increasing and the healthcare industry is paying attention.

One possible explanation is the involvement of the sympathetic nervous system, which is responsible for the body's "fight-or-flight" response. Emotional trauma can activate this system, causing prolonged muscular tension, including those of the pelvic floor. If we understand that some people “carry their stress” in their shoulders and neck, we should recognize they can carry it in their abdomen and pelvis, too.

Chronic muscular tension is uncomfortable, at the least, but can contribute to significant pain and dysfunction in the pelvic region (1). Bladder problems, bowel problems like IBS with constipation and diarrhea, sciatica, and lumbar pain can all relate to chronic muscle tension from stress, trauma, and emotional imbalances.

In the study of pain, research shows that psychological distress can disrupt the regulation of pain perception. Studies have shown that individuals with a history of emotional trauma may exhibit altered pain sensitivity, including heightened pain perception or increased pain sensitivity in general (2). This altered pain perception can contribute to the experience of pelvic floor pain or exacerbate existing symptoms. People with higher ACE scores, or Adverse Childhood Events, are more likely to experience chronic illness and chronic pain. Those with PTSD or other diagnosable conditions are also more likely.

But for many people, their emotions and feelings aren’t a diagnosable condition, but rather a subtle and unconscious contributor to their discomfort. Most conventional medicine separates the two things, pain from mental and emotional health, therefore, finding a unique healthcare approach is a challenge.

Emotional trauma can also have indirect effects on pelvic floor function. For example, it can lead to changes in lifestyle habits, including reduced physical activity or increased stress levels. These changes can, in turn, contribute to a worsening pelvic floor dysfunction (3). It becomes a vicious cycle where each aspect feeds more discomfort and dysfunction and can lead to a diminished quality of life.

For women actively trying to conceive, these issues can become very problematic as some directly affect their ability to conceive, spontaneously or otherwise. Any type of pelvic instability or condition can be concerning for carrying a healthy pregnancy, not to mention the exacerbation of pelvic distress resulting from pregnancy and birth.

For many women, this is an unfortunate part of life that will require some level of intervention at some point. The Fertility Resort facilitates education about this topic, in the hopes it brings all women closer to a deeper understanding of their life and body.

While evidence suggests a link between emotional trauma and pelvic floor dysfunction, the understanding of this relationship is still evolving, and further research is needed.

Stay tuned for our upcoming event, “Pelvic Psychology: How Trauma Affects Your Pelvic Floor,” with Dr. Justine Roper.

Citations:

1. Browning A, et al. Psychological Trauma and Pelvic Floor Pain. Current Bladder Dysfunction Reports. 2017;12(4):301-307.

2. Mansfield KE, et al. A systematic review and meta-analysis of the association between psychological distress and urogynaecological dysfunction in postmenopausal women. Menopause International. 2016;22(2):88-98.

3. Labus J, et al. Sex differences in brain activity during aversive visceral stimulation and its expectation in patients with chronic abdominal pain: a network analysis. NeuroImage. 2008;41(3):1032-1043.nsert article body…….]

Pelvic Pain and the Emotional Connection: A quick review of what we know

Sat, 04 Nov 2023 14:43:00 GMT

Each of them has an emotional component, whether they know it or not. It’s not their job to know that their feelings, thoughts, and emotions can influence how they feel pain. It’s my job.

While evidence suggests a link between emotional trauma and pelvic floor dysfunction, the understanding of this relationship is still evolving, and further research is needed.

Stay tuned for our upcoming event, “Pelvic Psychology: How Trauma Affects Your Pelvic Floor,” with Dr. Justine Roper.

Citations:

1. Browning A, et al. Psychological Trauma and Pelvic Floor Pain. Current Bladder Dysfunction Reports. 2017;12(4):301-307.

Procrastinating & Catastrophizing:Tips and Tricks for Moving Forward

Mon, 30 Oct 2023 20:38:00 GMT

If you spend any time in the IVF world of Instagram, you are familiar with the widely documented emotional perils. When looking for hope and support you often find new reasons to worry, tragedy, and heartache. It is influential, but not always helpful.

Although it makes for good video content and can lend a dark humor perspective, some bad habits are propagated for consumption and lead you nowhere good. Let’s look at two habits that aren’t inherently dangerous, but serve no purpose toward heart-centered decision-making or empowerment.

Procrastination and catastrophizing. Alone they are problematic and together they are destructive.

What is procrastination and how does it relate to IVF?

Procrastination is an act of delaying or postponing tasks or actions by focusing on less important or more enjoyable activities.

Dread of the unknown prevents you from taking action, pulling the trigger, or committing to a process, even though you know it might be the best choice. As you prolong decision-making, you prolong the agony and create more emotional traps for yourself. So, procrastination leads to reduced productivity and increased stress.

None of this causes damage that can’t be undone, but it does stir the emotional pot of festering worry and prevents you from making a choice and moving forward with intention.

Here are some reasons why it’s better to get moving instead of waiting.

I go through this with my taxes every year.

Is procrastination a personality trait or a behavior? Some people think it’s an innate part of them, and they don’t even have a chance at doing things differently, but I beg to differ. I believe that procrastination can be approached like exercise or cooking skills or learning a new language. It takes time to build a new habit and become familiar with a foreign concept, but in the end it’s worth all the time spent doing it.

Here are some simple strategies to improve decision-making and move past procrastination. Approach them as a habit-stack, placing the simple tasks together into a whole new approach to making challenging decisions.

Set Clear Goals:
Clearly define your goals and objectives. Having a clear understanding of what needs to be accomplished can help you stay focused and motivated.

Break Down Tasks:
Break larger tasks into smaller, more manageable parts. This makes it easier to start and minimizes the overwhelming feeling that often leads to procrastination.

Prioritize Important Tasks:
Identify the most important and urgent tasks on your to-do list. Focus on completing these tasks first, as they have the highest impact.

Create a Schedule:
Use a planner, calendar, or productivity app to create a realistic and structured schedule. Allocating specific time slots for tasks helps organize your day and minimizes the tendency to procrastinate.

Use Time Blocking Technique:
Allocate dedicated blocks of time for specific tasks. This technique helps you establish a clear focus on one task at a time and reduces the chances of multitasking or delaying tasks.

“Within the next two weeks we will decide to add additional testing or not, so that we have time to get into the next cycle.”

Start with the Most Difficult Task:
Tackling the most challenging task first can provide a sense of accomplishment and motivation. Once the hardest part is done, it becomes easier to maintain momentum and complete other tasks.

It’s like eating the broccoli first, so you can enjoy the alfredo sauce afterward.

Set Realistic Deadlines:
Set specific and realistic deadlines for each task. Having a deadline helps create a sense of urgency and ensures that you stay accountable.

Use Positive Reinforcement:
Celebrate your accomplishments along the way. Rewarding yourself after completing tasks can help reinforce positive behavior and motivate you to stay on a mentally healthy track.

“My partner and I are celebrating our decision by having taco night at our favorite food truck.”

Rely on your partner for help making the tough choices or doing the hard things:
Even when they say, “it’s up to you,” or “I’m good with whatever you choose,” that’s taking the easy way out. That puts too much pressure on you and relieves them from accountability, which makes you procrastinate more for fear of making the wrong choice. Make your partner and active participant by asking for them to pro and con the options with you and conclude together. Then you are both invested in the steps and can support each other as you move in that direction.

Remember, overcoming procrastination is a gradual process. Taking these simple strategies day by day can improve decision-making and reduce your anxiety about the future.

Stay tuned for the second part of the series… Catastrophizing and compounding your fears and anxiety.