In this episode, I reflect on last week's discussion with Bethany Gettis about how blood sugar imbalance impacts fertility. I discuss the shortcomings of conventional medical advice for managing insulin resistance and PCOS, emphasizing the importance of advocating for oneself. The episode highlights the roles of diet and sleep in regulating blood sugar and offers practical tips. I also share my personal experience with changes that impacted my blood sugar regulation, stressing the long-term benefits for fertility and overall health.
The Importance of Blood Sugar Balance
If you’re struggling with insulin resistance or PCOS, you’ll find valuable lifestyle tips in last week's episode that are worth revisiting. Regulation of blood sugar naturally and healthily plays a significant role in overall well-being and fertility, yet it often remains overlooked. It’s crucial to understand the root causes of insulin resistance, such as diet, stress, and sleep, and not resign to a predetermined fate based on genetic predispositions.
Advocating for Yourself
An important aspect of managing your fertility health is learning to advocate for yourself. If you've ever felt dismissed or gaslighted by your healthcare provider regarding your concerns, you're not alone. Many women share a similar journey, figuring out the best path for themselves beyond traditional medical advice. If you ever feel that there must be more to your health story, or alternative solutions before opting for treatments like Clomid or IVF, trust that instinct.
The Role of Sleep and Nutrition
Sleep and nutrition are foundational to blood sugar regulation. Poor sleep — whether due to lifestyle or obligations like night shifts or childcare — can disrupt your hormones, leading to poor nutritional choices. Aim for seven to eight hours of sleep, create a calming bedtime routine, and limit screen time an hour before bed to naturally balance your hormone levels.
Building a Nutritious Foundation
Starting your day with a protein-focused, fat-forward breakfast within 30 to 60 minutes of waking can stabilize your blood sugar for the entire day. Avoid starting with a sugar spike that an unbalanced meal or just coffee might cause. Instead, aim for about 30 grams of protein based on your personal dietary needs.
Blood Sugar Hacks
Opt for small lifestyle adjustments that can make a big difference. If you're preparing for a carb-heavy meal, try diluting a teaspoon of apple cider vinegar in water beforehand or take a brief walk after eating. Having sweets after meals, rather than before, reduces the likelihood of a significant blood sugar spike. The order of food intake — protein, fats, vegetables, then carbohydrates — can also beneficially impact your sugar levels.
Personal Experience with Keto
During my own journey, I found that a keto diet notably helped me regulate my blood sugar, even without diagnosed issues like PCOS. While it's not for everyone, it taught me the critical role of protein and fat, a lesson that still informs my lower-carb approach today.
Looking Forward
As you pursue your path to motherhood, remember that starting with strong blood sugar regulation will not only aid fertility but can also reduce risks like gestational diabetes during pregnancy. This proactive approach ensures both you and your child have a healthy start.
Thank you for joining this episode on blood sugar regulation. Be sure to stay tuned for the next podcast series aimed at supporting your fertility journey. If this conversation resonated with you, consider leaving a review — it helps spread our mission to embrace and support holistic health.
00:00 Welcome to Rising Into Mindful Motherhood
00:05 Recap of Last Week's Episode with Bethany Gettis
00:33 Introduction to the Podcast and Host
01:23 The Importance of Blood Sugar Regulation
02:02 Challenges with Traditional Medical Advice
05:09 Advocating for Yourself in Healthcare
06:09 Impact of Diet and Sleep on Blood Sugar
07:57 Practical Tips for Blood Sugar Management
12:20 Personal Experience with Keto and Blood Sugar
14:37 Conclusion and Upcoming Series Teaser
15:10 Listener Engagement and Special Offer
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Dr. Katie Wood is a pharmacist and integrative fertility consultant certified in Integrative Nutrition, Fertile Foundations and Womb Embodiment with over a decade of experience. She helps couples to restore their fertility so they can finally *get and stay* pregnant.
DISCLAIMER: By listening to this podcast, you agree not to use it as medical advice to treat any medical condition in either yourself or others. This podcast offers information to help the listener cooperate with physicians, mental health professionals or other healthcare providers in a mutual quest for optimal well-being. We advise listeners to carefully review and understand the ideas presented, and to consult your own physician for any medical issues that you may be having. Under no circumstances shall Pharm to Wellness LLC, any guests or contributors to the Rising into Mindful Motherhood podcast, or any employees, associates, or affiliates of Pharm to Wellness LLC be responsible for damages arising from the use of the podcast. As an Amazon Associate, I earn from qualifying purchases.
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