Fertility Diet - Is Plant-based the best choice?

Natural remedies to reduce excessive testosterone

You may want to question what is the real reason your doctor said you have "PCOS"

Getting to the root cause of unexplained infertility

The decline in fertility after 35 is not nearly as significant as the oft-quoted numbers suggest. Here are the top 3 misconceptions you should consider.

There is probably nothing that tastes better than a fresh hot French Fry, dusted with salt and dipped in ketchup - YUM! One of my favorites! On the other hand, when I advise clients on "foods" to avoid or totally remove from their usual diet, the number one food on this (relatively short) list to avoid is fried foods. A no-brainer you are thinking - they are high in calories. Okay, yes, high in calories, but is that all that they are high in? Hardly. They also contain several toxic by-products from the repeated high heating of liquid frying oils. By toxic, I mean quite literally toxic to the human body. In fact, if someone has or had cancer, or has a high risk for cancer, I advise them to absolutely restrict their intake of all fried foods, along with other environmental toxins. Take a look at these conclusions made by scientists regarding the consumption of the frying oil present in all fried foods: Investigations have repeatedly demonstrated the heat-promoted generation of very high levels of highly toxic aldehydes in such products (particularly those fried in oils rich in in PUFAs - such as soybean and canola oil). , These findings have been available to the scientific, food and public health research communities since 1994. Used frying oils collected from domestic kitchens, fast-food retail outlets and restaurants, have confirmed the generation of these aldehydes at high concentrations during ‘on-site’ frying practices. Of critical importance to their public health risks as food-borne toxins , typical aldehydes produced during standard frying practices are absorbed from the gut into the circulation where they cause damage to cells, tissues, and essential organs. These toxic aldehydes (and other by-products) cause cellular stresses, and lead to adverse health effects on critical metabolic pathways - notably including on energy metabolism. Even with minimal or no heating, most of the oils used do not contain enough vitamin E to protect the highly oxidizable polyunsaturated fatty acids (PUFAs) they are high in. A Duke study of 4,000 children showed that potato chips, fried chicken and fish, and French fries were the top obesity-promoting foods. These foods also exert mutagenic (gene altering) and carcinogenic properties, teratogenic actions (which cause birth defects) and other striking pro-inflammatory effects. Finally, if you are trying to get pregnant, neither you or your partner should be eating fried foods more than once a week as adverse effects on sperm quality are well documented. We continue to learn more about the effects on female fertility, but there is a connection to oxidative stress, which is increased by consuming fried foods. These damaged oils stay in our bodies for up to 7 years!!!! With so many delicious foods available to eat in and out of the house, why endanger your health or fertility by eating fried foods? I can help guide you to better choices, please call me! Because of this knowledge, I rarely eat fried foods, with the exception of a couple of handfuls of tortilla chips when I eat at Mexican restaurants, a half-dozen French fries with my burger meal, or the occasional fried oyster, calamari, or shrimp appetizer for my birthday or my husband's birthday or other special occasion! Great short video on these dangers: https://www.theepochtimes.com/epochtv/are-vegetable-oils-killing-us-we-swapped-them-in-for-animal-fats-50-years-ago-5391966?utm_source=Morningbrief&src_src=Morningbrief&utm_campaign=mb-2023-07-13&src_cmp=mb-2023-07-13&utm_medium=email For more insights to this widespread dietary problem, here are two great blogs: https://www.alexfergus.com/blog/pufa-s-the-worst-thing-for-your-health-that-you-eat-everyday https://rustonsboneyard.com/whats-the-problem-with-vegetable-oil/ Dr. Perlmutter explains the mechanism of action behind the inflammatory effects of industrial seed oils: https://youtube.com/clip/UgkxePnsNRCUpqfH5MrWRNiHiiqwpQZdEY_o?si=JjXAp8xjlHg7x-Q8 And the oils don't have to be heated to cause problems like obesity and diabetes: https://info.bioticsresearch.com/researchforum/seed-oils-impact-on-health?utm_campaign=Research%20Forum&utm_medium=email&_hsenc=p2ANqtz-8WGyhIZHVtcMJdJq8q5VafEaUCQTtatMfoDI_CDP67CdsS5V9dEbOyWyS3iO4T6ojz_dUoSEYvA3qi23LlVMXzEDtgZRNP1_MdSFIs9Dc5sRqDmTM&_hsmi=371799084&utm_content=371799084&utm_source=hs_email&hsCtaTracking=f21aef02-d5b3-4511-8bf0-b603235f7eba%7C4945e873-a0e2-4fd9-9813-e7640cc56d84 Don't go to Chick-Fil-A more than once a week (if that): https://www.upi.com/Health_News/2019/01/24/Frequent-fried-food-increases-risk-for-obesity-heart-disease-death/4231548336486/ Your genes may be involved as well: https://www.sciencedaily.com/releases/2014/03/140318190027.htm "Oxidative stress (OS) has been identified to play a key role in the pathogenesis of subfertility in both males and females. The adverse effects of OS on sperm quality and functions have been well documented. In females, on the other hand, the impact of OS on oocytes and reproductive functions remains unclear. This imbalance between pro-oxidants and antioxidants can lead to a number of reproductive diseases such as endometriosis, polycystic ovary syndrome (PCOS), and unexplained infertility. Pregnancy complications such as spontaneous abortion, recurrent pregnancy loss, and preeclampsia, can also develop in response to OS. Studies have shown that extremes of body weight and lifestyle factors such as cigarette smoking, alcohol use, and recreational drug use can promote excess free radical production, which could affect fertility. Exposures to environmental pollutants are of increasing concern, as they too have been found to trigger oxidative states, possibly contributing to female infertility." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3527168/  There are ways to make fried foods more safe and less prone to causing oxidative stress in the body, but you cannot really be sure if the restaurant etc. where you purchase food is utilizing the best practices: https://www.researchgate.net/publication/268408525_Nonnutrient_Antioxidants_and_Stability_of_Frying_Oils Toxic aldehyde generation in and food uptake from culinary oils during frying practices: nature.com/articles/s41598-019-39767-1 The USDA recommends that people consume more liquid vegetable oils to get sufficient vitamin E, but this is clearly not the way to do it. Better to eat fresh nuts and seeds, whole grains, dark leafy greens, pastured eggs, and avocados, and supplement as needed with a mixed vitamin E, such as Jarrow Famil-E: https://academic.oup.com/jn/article-abstract/81/4/335/4779307?redirectedFrom=fulltext

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Collagen protein from the very start. While clearly beneficial in our senior years, there is a very different stage of life when collagen protein intake is equally if not even more important. That time is during fetal development. [i] Even if you are well past your child-bearing years, please read on as you may be able to share this helpful information with expectant parents. Many women who I help come in with hormonal problems, infertility, or pregnancy complicated by obesity or poor blood sugar control. The women I don’t see anywhere near as often are those that do not experience problems conceiving or carrying a baby to term. This is a real shame because all women can benefit from a thorough review of their diet by a knowledgeable dietitian or nutritionist, before, during, and after pregnancy. Whether pregnant or trying to conceive, my patients consistently tell me how valuable the information I shared with them was and how glad they were to have met with me. In the words of one mother-to-be, “I didn’t know what I didn’t know.” Unfortunately, many women continue to have gaps in their prenatal nutrition despite following the recommended dietary guidelines and receiving the best obstetrical care. Could these gaps lead to problems for a woman or her baby? Based on the growing body of research in reproductive nutrition, the potential is there. [1] My goal is to see all women be fully nourished during the critical life stages of pregnancy and lactation. In my practice, one of the most frequent recommendations I make to pregnant patients is that they consume more collagen protein. They are surprised to learn that daily servings of skin-on organic chicken, gelatin dishes, and soups made with bone broth are important parts of their prenatal diet. And I have yet to meet with an expectant mother that was already in the habit of eating these nourishing foods prior to our first appointment. One of the main reasons collagen protein appears to be essential during pregnancy is, once again, that little amino acid glycine. According to nutritional scientists, “the shortage of glycine may become serious in conditions such as pregnancy.” [ii] What might “serious” mean for a pregnant woman and her baby? Pregnancy creates a higher demand for glycine due to the increased collagen and elastin synthesis taking place in the expanding uterus and stretching skin. As a result, glycine may become a limiting factor for protein synthesis in the developing fetus. Without enough available glycine, there is the possibility that fetal growth will be restricted, albeit to an unknown extent. Additionally, in studies on pregnant rats, glycine supplementation reversed the high blood pressure and the blood vessel dysfunction that occurred when they were fed lower protein diets. [iii] These findings point to an important (pivotal per authors) role for dietary glycine in the adaptations required during pregnancy to support healthy maternal circulation. Recall from chapter 3 that some scientists consider glycine to be one of the conditionally-essential amino acids because the human body cannot synthesize enough glycine to meet more than its most basic survival needs. There are numerous health benefits to consuming sufficient quantities of glycine through diet, 10 grams per day appears to be about optimal. [iv] And while 10 grams may be sufficient for almost every healthy adult, it is almost certain that a moderately higher amount would be beneficial during pregnancy, especially during the last two trimesters when the most rapid growth occurs. To better understand the role of glycine, we need to look at it in the context of the overall diet. It is generally recommended that a woman consume an additional 25 grams of protein per day during the second and third trimesters of pregnancy, or a total of 71 grams protein per day. A lot more protein is not advisable. High protein diets that exceed 20% of calories from protein can impair fetal growth, according to a 2013 review of the research. [v] [2] And an excess of the amino acid methionine relative to glycine is not optimal either. Too much methionine not only increases the need for glycine but may lead to other undesirable effects on the child’s long-term physiology. [vi] Where would an excess of methionine come from? From high protein diets that are often thought of as healthy, and especially ones with predominantly lean muscle protein, like chicken breast and lean meat. So whether it is the total amount of protein or methionine, or the ratio of methionine to glycine consumed, it is important to make sure that the sources of protein are balanced, avoiding too little as well as too much. Nutritionists often referred to this as the “Goldilocks Principle” and it can be applied to almost any nutrient, supplement, or food that we consume. Of course collagen protein, although an excellent source of glycine and other amino acids, is just one component of a nourishing diet! When I am asked what the perfect meal for a pregnant woman is, I answer: a great homemade soup made with collagen-rich bone broth, one to two ounces of meat, poultry, organ meat, or safe seafood, one ounce of soft-cooked tendons such as in the traditional Vietnamese dish Pho, plenty of fresh leafy greens, a small potato or sweet potato, a half-cup of a favorite type of legume, a whole egg or even better two egg yolks, a bit of seaweed rich in iodine, and a handful of cilantro or other green herbs. On the side would be a fermented vegetable like sauerkraut. This would be accompanied by a good source of calcium such as a grass-fed cheese or yogurt, along with a fresh fruit for dessert, topped off by a little sunshine for vitamin D! Come to think of it, this is a perfect meal for just about anybody, at any time! Recovery after delivery. Collagen protein consumed throughout pregnancy could have further benefits after delivery. We already know that pregnant women need more collagen protein because a high proportion of them have been shown to have a glycine insufficiency. [vii] It has also been shown that with each pregnancy, the collagen and elastin content of a women’s uterus increases. [viii] Stretch marks happen when a women’s belly expands faster than her skin can keep up with, causing the collagen and elastin fibers in your skin to break. Because collagen protein has been shown to increase the elasticity of the skin, it just might minimize the appearance of those annoying stretch marks. Other than not gaining excessive weight during pregnancy, medical experts don’t know how to prevent stretch marks. Collagen protein in the context of a nourishing diet could be your best defense. [1] Maternal undernutrition may be more prevalent in developed countries than the medical community recognizes. Insufficient intakes of vitamin A, vitamin D, vitamin K2, vitamin B6, biotin, choline, zinc, iron, iodine, glycine, and/or omega-3 fats are not uncommon. While outright birth defects may not result, a shortage of one or more of these nutrients could adversely impact a child, potentially contributing to physical or mental health challenges at birth and over his or her lifetime. This is still a controversial theory, but as the research expands on the “Developmental Origins of Disease” in the field of epigenetics (how the environment impacts our genes), I believe we will continue to see relationships between undernutrition and disease revealed. From Masterjohn C: Vitamins for Fetal Development [2] For the typical 5 foot 5 inch, 150 pound female, 20% of calories equates to 100 grams of protein when consuming 2000 calories in the first trimester, and 120 grams of protein when consuming 2400 calories in the third trimester.  [i] Melendez-Hevia E, et al. A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis. J Biosci. 2009; 34:853-872. [ii] Melendez-Hevia et al. A weak link in metabolism:….. [iii] Brawley L et al. Glycine rectifies vascular dysfunction induced by dietary protein imbalance during pregnancy. J Physiol. 2003;554:497-504. [iv] Melendez-Hevia E, De Paz-Lugo P, Cornish-Bowden A, Cardenas ML. A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis. J Biosci. 200934(6):853-872. [v] Liberato SC et al. Effects of protein energy supplementation during pregnancy on fetal growth: a review of the literature focusing on contextual factors. Food Nutr Res. 2013;57(1). [vi] Rees WD, Wilson FA, Maloney CA. Sulfur amino acid metabolism in pregnancy: the impact of methionine in the maternal diet. J Nutr. 2006;136(6 Suppl):1701S-1705S. [vii] Lewis RM et al. Low serine hydroxymethlytransferase activity in the human placenta has important implications for glycine supply. J Clin Endocrinol Metab. 2005;90:1594-1598. [viii] Woessner JF, Brewer TH. Formation and breakdown of collagen and elastin in the human uterus during pregnancy and post-partum involution. Biochem J. 1963;89:75-89.

"Among 213 grandmother-mother-granddaughter triads, grandmothers in the top quarter of EtFOSAA exposure and with lower cholesterol levels had granddaughters with a 2.3-fold (95% CI 1.1-4.8) increased risk of abdominal and whole body overweight obesity compared to grandmothers in the bottom 25% of exposure." according to Barbara Cohn, PhD, of the Public Health Institute in Berkeley, California. https://www.medpagetoday.com/meetingcoverage/endo/85719

Home prepared soup is my favorite lunch (and sometimes breakfast!). I have been making this recipe for my husband and me at least four times each week. It takes a few minutes and covers so many nutrtional bases to support immune and overall health that I wanted to share it with you. 2 Servings Broth: put into medium size saucepan and simmer for 5-10 minutes. 24 ounces of bone broth, chicken or beef * 8-10 thin slices of ginger root 8-10 thin slices of jalapeno pepper 1-2 cloves of garlic, finely chopped 5 generous dashes of Tamari or other soy sauce 5 dashes of fish sauce 1/8 tsp fresh ground pepper salt to taste While broth is simmering, cook 2-4 ounces of soba noodles or fresh angel hair pasta per label directions (rice or buckwheat noodles are an option). Vegetables: choose two or more to add to soup, simmer an additional 4 minutes 1/3 cup of snow or snap peas, broken into thirds 2 leaves of kale, very finely sliced 1/4 cup finely chopped sauteed mushrooms 1/4 cup sliced water chestnuts, or 10 pieces of baby corn Protein: (choose one or more), add and simmer another minute. 1/2 cup finely cubed roast pork or chicken * 1/4 cup cubed firm tofu 1-2 whole eggs (cover to finish cooking these) 1/3 cup of cooked shrimp, cut into smaller pieces Fun to stir in to the pot just before serving: 2/3 cup fresh bean sprouts Add to taste at the table to each serving: 1/2 whole scallion, sliced Spoonful of chopped cilantro 1/4 cup of of kimchi 1 Tbsp lime juice * I purchase Butcher's Bone Broth at Publix https://butchersbyroliroti.com/ , or I make my own from roasted chicken or turkey wings, removing the meat after about one hour and simmering the bones and skins for 8-12 hours. Strain with fine mesh strainer and refrigerate extras.