Hormone & Fertility Tips (+ PCOS & Birth Control From Experts)
In this episode of the Pursuit of Wellness podcast, the host and guests explore natural methods for birth control and fertility, as well as strategies for recovering from hormonal birth control. They discuss the effectiveness of fertility awareness methods like tracking temperature and cervical mucus, and non-hormonal options like the copper IUD.
The conversation also covers the "post-birth control syndrome" that women may experience after discontinuing hormonal contraceptives, which can lead to issues like missing periods and hormonal imbalances. The guests share insights on supporting nutrient levels, gut health, and liver function to aid the body's return to hormonal balance, along with techniques like seed cycling, intermittent fasting aligned with the menstrual cycle, and an anti-inflammatory diet.
This is a preview of the Shortform summary of the Aug 12, 2024 episode of the Pursuit of Wellness
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1-Page Summary
Natural birth control and fertility
Fertility awareness methods (FAM) can effectively avoid pregnancy by tracking temperature, cervical mucus, and fertility signs—but require diligent tracking and abstaining from sex during the 6-day fertile window.
Fertility awareness methods (FAM) like Natural Cycles rely on basal body temperature checks and monitoring cervical fluid to identify the fertile window, explains the host. Mari Llewellyn uses ovulation test strips and temperature tracking with an app and device. During this window, penetrative sex must be avoided or barrier methods used to prevent pregnancy.
Non-hormonal birth control options like the copper IUD provide highly effective pregnancy prevention without hormonal side effects.
The copper IUD is brought up by Sarah Gottfried and Mari Llewellyn as a 99.9% effective, non-hormonal birth control option that Pelz notes allows for an easier return to natural cycles after removal than hormonal methods.
Recovering from birth control and "post-birth control syndrome"
Coming off hormonal birth control can lead to issues like missing periods, acne flare-ups, and hormonal imbalance—a "post-birth control syndrome" caused by the pill disrupting the brain-ovary communication.
Llewellyn and Dr. Jolene Brighton discuss their experiences with hormonal issues after discontinuing the pill, which Pelz explains is due to synthetic hormones interfering with the hypothalamic-pituitary-ovarian communication pathway during formative years.
Supporting nutrient levels, gut health, liver function, and metabolic health through diet, supplements, and lifestyle aids the body in regaining hormonal balance.
Brighton recommends replenishing nutrient stores depleted by the pill, like taking a prenatal vitamin. She highlights the role of the gut and liver in supporting detoxification. Gottfried advises assessing inflammatory levels and using supplements for [restricted term] sensitivity to help ovulation resume.
Hormone balancing strategies
Seed cycling with flax/pumpkin and sesame/sunflower seeds in different menstrual phases may support hormone balance and benefit PCOS.
Brighton notes seed cycling—eating specific seeds in the follicular vs. luteal phases—can help women with PCOS and hormonal issues, though Llewellyn expresses mixed opinions on its effectiveness.
Intermittent fasting, timed to the menstrual cycle, optimizes estrogen metabolism, per Pelz.
Pelz explains fasting improves estrogen function by lowering [restricted term] and glucose. Her menstrual cycle-synced approach varies fasting duration to regulate estrogen detoxification.
An anti-inflammatory diet with veggies, healthy fats, fiber, and probiotics minimizes hormonal disruption, say Gottfried and Pelz.
Gottfried and Pelz stress a diet with varied vegetables, fermented foods, fiber, healthy fats, and clean proteins for healthy estrogen metabolism and gut function.
1-Page Summary
Additional Materials
Counterarguments
- Fertility awareness methods (FAM) require a high level of commitment and may not be as effective as other forms of contraception, especially for those with irregular cycles.
- The effectiveness of FAM can be compromised by user error, illness, stress, or lack of sleep, all of which can affect body temperature and cervical mucus.
- The copper IUD, while highly effective, can cause side effects such as heavier bleeding and more painful periods for some women.
- The concept of "post-birth control syndrome" is not universally recognized in the medical community, and some experts argue that the symptoms are not directly caused by the cessation of birth control but rather are a return to the individual's baseline hormonal state.
- Nutrient supplementation and lifestyle changes may not be sufficient for everyone to regain hormonal balance after stopping hormonal birth control, and some individuals may require medical intervention.
- Seed cycling lacks robust scientific evidence to support its effectiveness in hormone regulation and the management of PCOS.
- Intermittent fasting may not be suitable for everyone, especially those with a history of eating disorders, and its effects on hormone balance can vary widely among individuals.
- An anti-inflammatory diet's impact on hormonal balance may not be as significant for some individuals, and dietary needs can vary greatly depending on personal health conditions and nutritional requirements.
Actionables
- You can create a personalized fertility awareness chart by incorporating additional physiological markers such as heart rate variability or skin temperature, which can be tracked using wearable technology. These additional data points may provide a more comprehensive view of your fertility status, especially if you find basal body temperature and cervical mucus observations challenging to interpret. For example, some fitness trackers can measure your heart rate variability, which may change during your menstrual cycle, offering another layer of insight into your fertility.
- Develop a meal-planning app or spreadsheet that aligns with your menstrual cycle, focusing on anti-inflammatory foods during specific phases. This tool would help you organize your grocery shopping and meal preparation around the times when your body needs certain nutrients the most. For instance, during the luteal phase, you might focus on magnesium-rich foods to support hormone balance, and the app could suggest recipes that incorporate these foods.
- Engage in a community-supported agriculture (CSA) program or visit local farmers' markets to source fresh, anti-inflammatory foods like vegetables, healthy fats, and fiber. By connecting with local food sources, you can ensure you're getting the freshest ingredients for your anti-inflammatory diet, and you can often speak directly with growers about the best produce for your needs. Plus, participating in a CSA or frequenting farmers' markets can introduce you to new types of produce that you might not find at a conventional grocery store, expanding your dietary variety.
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Natural birth control and fertility
Exploring natural birth control methods and fertility awareness, this discussion presents alternatives for those seeking to manage conception without hormonal interventions.
Fertility awareness methods (FAM) can be an effective natural birth control approach, but require diligent tracking of temperature, cervical mucus, and other fertility signs to avoid pregnancy.
The fertility awareness method (FAM) relies on tracking various signs of fertility to manage conception, including daily temperature checks and monitoring cervical mucus. Proper usage of FAM is crucial, as incorrect application can lead to high failure rates in avoiding pregnancy.
FAM relies on abstaining from penetrative sex or using barrier methods during the fertile window, which can be up to 6 days per cycle. Proper use is critical, as failure rates can be high if not done correctly.
The host discusses the utility of fertility awareness as a natural birth control method. Mention is made of using the Natural Cycles app together with an Aura ring to track fertility signs. For FAM to work correctly, one must take their temperature consistently at the same time each day and note that factors such as travel or illness can affect data tracking. It’s mentioned that sperm and egg must meet within 24 hours for conception, but sperm can survive for about five days, leading to a six-day fertile window. To avoid pregnancy during this window, abstaining from penetrative sex or using barrier methods like condoms is crucial.
Mari Llewellyn uses ovulation strips and tracks her temperature with an O-ring to monitor ovulation. Apps like Natural Cycles, in conjunction with temperature-tracking devices, help confirm ovulation, with Llewellyn using LH sticks as an additional check
Non-hormonal options like the copper IUD can also provide highly effective birth control without the side effects of hormonal methods.
Barrier methods like co ...
Here’s what you’ll find in our full summary
Natural birth control and fertility
Additional Materials
Counterarguments
- Fertility awareness methods (FAM) require a high level of commitment and understanding of one's body, which may not be practical or achievable for all individuals.
- The effectiveness of FAM can vary widely, with typical use failure rates being significantly higher than those of other contraceptive methods.
- FAM does not provide protection against sexually transmitted infections (STIs), which may be a significant drawback for some individuals.
- The reliance on technology and devices for tracking fertility signs in FAM may not be accessible or affordable for everyone.
- The copper IUD, while effective, can cause side effects such as heavier menstrual bleeding and more painful periods, which may not be acceptable to all users.
- The copper IUD's effectiveness rate, while high, may still result in a small number of unintended pregnancies.
- Barrier methods like condoms, while e ...
Actionables
- You can create a personalized fertility chart by using a wall calendar or journal to manually track your cycle, noting down additional personal observations that apps might not capture, like mood swings, energy levels, or changes in appetite, which could provide a more holistic view of your fertility patterns.
- By manually tracking these additional details, you might notice patterns that are unique to your body and cycle, which could enhance your understanding of your fertility beyond standard metrics. For example, if you consistently feel more energetic or have a particular craving at a certain point in your cycle, this could be an additional indicator of your fertility window that you can use in conjunction with other FAM methods.
- You can partner with a friend or a group to hold each other accountable for daily tracking and share experiences with different FAM techniques, creating a support network that encourages consistency and provides a platform for discussing challenges and solutions.
- This peer support system can be especially helpful if you're new to FAM. By sharing what's working and what isn't, you can learn from each other's experiences. For instance, if one person finds that a certain type of barrier method works well during the fertile window, they can share that with the group, providing real-life feedback that might be more relatable than clinical advice.
- You can experiment with making your own ovulation pred ...
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Recovering from birth control and "post-birth control syndrome"
Dr. Jolene Brighton, along with others like Mari Llewellyn, discusses how coming off birth control can lead to "post-birth control syndrome," involving symptoms like missing periods and acne, caused by the pill disrupting communication between the brain and hormonal systems. Brighton and experts like Mindy Pelz emphasize the importance of supporting the body's nutrient levels, gut health, liver function, and metabolic regulation to regain hormonal balance.
Coming off birth control can lead to a range of disruptive symptoms like missing periods, acne flare-ups, and hormonal imbalances.
Mari Llewellyn discusses her own experience with hormonal imbalances after coming off birth control, indications that stopping the medication can introduce issues like acne and PCOS-like symptoms. Similarly, Brighton describes severe mood swings and a return of cystic acne after discontinuing the pill. Women often experience a delay in the return of their periods, averaging three months to return, and sometimes longer for those with a history of irregular periods or PCOS. The "rebound of androgens" is one of the causes for acne post-pill.
This "post-birth control syndrome" is caused by the pill disrupting the normal communication between the brain, ovaries, and other hormone-regulating systems in the body.
Pelz explains that birth control interrupts the natural communication pathway between the hypothalamus, pituitary gland, and ovaries by introducing synthetic hormones. This interference occurs just as the body is establishing its hormonal pathways, impacting the body's natural hormone regulation long-term.
Supporting nutrient levels, gut health, liver function, and metabolic regulation through diet, supplements, and lifestyle changes can help the body regain hormonal balance after discontinuing birth control.
Brighton advises preparing the body in advance before stopping the pill, emphasizing the importance of replenishing essential nutrients through diet and supplements due to the medication's tendency to deplete important vitamins and minerals. She suggests that additional nutrients like a prenatal or multivitamin are necessary to compensate for nutrient depletion. Consulting a dietitian can be beneficial, especially since the pill can lead to issues such as headaches and painful periods due to nutrient l ...
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Recovering from birth control and "post-birth control syndrome"
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Clarifications
- Post-birth control syndrome is a term used to describe a collection of symptoms that some women may experience after discontinuing the use of hormonal birth control methods like the pill. These symptoms can include irregular periods, acne flare-ups, hormonal imbalances, and other issues related to the body readjusting its natural hormone levels. The syndrome is believed to be caused by the disruption of normal communication between the brain, ovaries, and other hormone-regulating systems in the body due to the use of synthetic hormones in birth control. With proper support and time, these symptoms typically resolve within a few months as the body adjusts and regains hormonal balance.
- The hormonal pathways involve the intricate communication between different parts of the body, such as the brain, ovaries, and hormone-regulating systems like the hypothalamus and pituitary gland. These pathways are responsible for coordinating the production and release of hormones that regulate various bodily functions, including the menstrual cycle. Disruption in this communication, as seen when synthetic hormones from birth control are introduced, can impact the body's natural hormone balance and regulation. This disruption can lead to symptoms like missing periods, acne flare-ups, and hormonal imbalances, known as "post-birth control syndrome."
- The rebound of androgens causing acne post-pill is a phenomenon where the body's androgen levels increase after stopping birth control, leading to skin issues like acne. Androgens are male hormones present in both men and women, and their imbalance can contribute to acne development. When birth control suppresses natural hormone production, discontinuing it can trigger a surge in androgens, potentially resulting in acne breakouts as the body readjusts its hormonal balance. This process can vary in intensity and duration for each individual.
- Birth control disrupts the body's natural hormone regulation by introducing synthetic hormones, interfering with the communication between the brain, ovaries, and hormone-regulating systems. This disruption can have long-term effects on the body's hormonal pathways, potentially impacting hormone balance even after discontinuing the pill. The synthetic hormones in birth control can alter the body's natural hormone production and signaling, leading to potential challenges in restoring the body's hormonal balance post-contraceptive use. Long-term impacts may include difficulties in resuming normal hormonal functions and potential challenges in achieving hormonal equilibrium after stopping birth control.
- Assessing detoxification ability involves evaluating how efficiently the body processes and eliminates toxins. Inflammatory tone assessment looks at the overall level of inflammation in the body, which can impact various health processes. These assessments help tailor treatment plans to supp ...
Counterarguments
- The concept of "post-birth control syndrome" is not universally recognized in the medical community, and some experts argue that the term may pathologize the normal readjustment period after discontinuing hormonal contraceptives.
- While nutrient depletion can occur with birth control use, the extent to which this impacts overall health and requires supplementation is debated, and not all women may need additional vitamins or minerals.
- The idea that birth control pills cause long-term disruption to natural hormone regulation is controversial, and many healthcare providers maintain that normal hormonal patterns are typically restored soon after cessation of the pill.
- The recommendation for specific supplements, diets, or lifestyle changes to aid in the recovery of hormonal balance is not always supported by strong scientific evidence, and the efficacy of such interventions can vary greatly among individuals.
- The assertion that symptoms resolve within 3-6 months with the right support may not account for t ...
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Hormone balancing strategies (seed cycling, fasting, diet)
In a discussion on hormonal health, Dr. Mindy Pelz and Dr. Sarah Gottfried emphasize the importance of approaches like seed cycling, fasting, and diet for optimizing hormones.
Seed cycling, the practice of eating specific seeds at different times in the menstrual cycle
Seed cycling involves eating specific seeds at different phases in the menstrual cycle to support the body's hormone production. Flax and pumpkin seeds are consumed during the follicular phase, providing nutrients that aid in the balance of estrogen. Then, switching to sesame and sunflower seeds in the luteal phase supports progesterone balance. Jolene Brighton mentions that seed cycling can help women with PCOS and other hormonal imbalances. Mari Llewellyn shows interest in seed cycling but has heard mixed reviews about its effectiveness.
Intermittent fasting can be a powerful tool for regulating estrogen metabolism
Mindy Pelz explains how fasting can benefit hormonal health, particularly estrogen metabolism. Estrogen functions better when [restricted term] and glucose levels are low, which happens during fasting. Pelz advises women to sync their fasting windows with their menstrual cycles—for instance, suggesting a fasting range of 13 to 15 hours typically from the first to the tenth day, a shorter fasting window during ovulation, and a slightly longer fast from day 16 to 19 to detox excess estrogen. Pelz also discusses using three to five day water fasts for mental clarity, and autophagy for c ...
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Hormone balancing strategies (seed cycling, fasting, diet)
Additional Materials
Counterarguments
- Seed cycling lacks robust scientific evidence to support its effectiveness in balancing hormones, and its benefits are largely anecdotal.
- The body's hormonal balance is complex and may not be significantly influenced by the consumption of specific seeds during menstrual phases.
- Intermittent fasting may not be suitable for everyone, especially individuals with a history of eating disorders, pregnant or breastfeeding women, and those with certain medical conditions.
- Fasting, particularly longer fasts, should be approached with caution and ideally under medical supervision to avoid potential negative health effects.
- The recommendation to sync fasting windows with menstrual cycles is not universally accepted and may not be practical or beneficial for all women.
- A nutrient-dense, anti-inflammatory diet is generally beneficial but may not be sufficient to address hormonal imbalances that have underlying medical causes.
- The emphasis on specific foods for estrogen metabolism may oversimplify the complex interactions in the body and may not account for individual dietary ...
Actionables
- Create a seed-mixing guide chart to visually track your seed cycling routine, placing it on your fridge or pantry door. Start by dividing the chart into two sections for the follicular and luteal phases, then list the seeds appropriate for each phase underneath. Use stickers or magnets to mark the current day and ensure you're consuming the right seeds. This visual aid will help you stay consistent with your seed cycling without having to remember which seeds to eat when.
- Experiment with a personalized fasting schedule by using a calendar app to set reminders for fasting and eating windows that align with your menstrual cycle. Input the start date of your last period into the app and use it to predict the start of your next cycle, setting fasting reminders a few days before. This can help you gradually adapt to intermittent fasting in a way that's synchronized with your body's natural rhythms.
- Develop a weekly meal prep plan that incor ...
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