August 5, 2025 • 27 mins
What if the key to improving your fertility and regulating your hormones was as simple as adjusting when you sleep, eat, and get sunlight?
In this powerful episode, Dr. Katie Wood sits down with functional dietitian Jillian Greaves to uncover the science behind your circadian rhythm and how it directly impacts fertility, hormone health, and PCOS. If you’ve been doing “all the things” and still struggling to conceive—or worried about miscarriage risk—your body’s natural clock could be the missing piece.
In this episode, you'll...
– Understand how your circadian rhythm influences ovulation, hormone production, and egg quality
– Learn the three biggest rhythm disruptors affecting your ability to get pregnant
– Walk away with three free and practical strategies you can implement immediately to support your fertility
Hit play now to find out how aligning your body’s natural rhythm could be the most overlooked yet powerful fertility tool you’re not using.
👉🏽Take the Ultimate Fertility Blueprint Quiz HERE⚡
🌟Follow and connect with me on Instagram @the_wellness_pharmacist to fast-track your fertility so you can finally get and stay pregnant naturally!
Connect with Jillian:
Website: https://jilliangreaves.com/
Instagram: https://www.instagram.com/jilliangreavesrd/
1:1 Functional Nutrition Coaching: https://jilliangreaves.com/nutrition-coaching
PCOS Root Cause Driver Quiz + Private Podcast: https://coaching.jilliangreaves.com/pcos-root-cause-driver-quiz
Finally Get Pregnant Naturally is your go-to TTC podcast for holistic fertility support to help you get pregnant naturally by addressing the root cause of unexplained infertility, secondary infertility, and recurrent miscarriage. Hosted by Dr. Katie Wood, a pharmacist and holistic fertility practitioner, this show offers natural fertility solutions for those on a fertility journey struggling to conceive, navigating miscarriage, or dealing with endometriosis, PCOS, low sperm count, or failed IUI or failed IVF. Whether you're trying to conceive, increase egg quality, optimizing sperm health, or healing after a miscarriage, each episode delivers practical guidance to support your fertility journey. Learn how to improve fertility, balance hormones, regulate your fertile window, and conceive naturally through root cause healing, emotional wellness, and mind-body tools—because true fertility starts from within.
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 Finally Get Pregnant Naturally 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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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Katie (00:00):
In today's episode, we'll be discussing how to align your
body's natural circadian rhythmto improve your overall fertility
Welcome to the finally GetPregnant Naturally Podcast.
The podcast helping women identifythe real reasons you haven't
conceived or stayed pregnant, soyou and your partner can finally
(00:20):
grow the family of your dreams.
I'm your host, Dr.
Katie Wood.
Let's dive in, shall we?
In this episode, you'll discover what a circadian rhythm is and why
it's important for fertility in PCOS.
What disrupts your circadian rhythm andhow to start supporting your circadian
rhythm for optimal fertility today.
(00:42):
Plus three actionable steps foryou to cultivate foundations
to support your fertility.
I'll be talking with Jillian Greaves,a functional dietician and women's
health specialist and owner of theprivate practice, Jillian Greaves,
functional Nutrition and Wellness.
Jillian provides comprehensivenutrition and lifestyle counseling to
(01:03):
women with a special emphasis on PCOShormone balance and digestive health.
So welcome, Jillian.
I'm really excited for today's topic.
I don't think that I've ever donea deep dive into the circadian
rhythm on the podcast yet.
And.
I was just having a conversation withone of my clients about, if you did
(01:25):
this for your fertility, you wouldsee so much change, like in your
hormones and so many different things.
So really excited to haveyou here to talk about this.
Jillian (01:35):
So excited and so excited.
I'm the, the first to, to dive into this.
I feel like it's a super, super importanttopic that really does get overlooked.
Katie (01:45):
Yeah, because I think it just seems too simple.
And it doesn't cost anything.
And yeah, it's just one of those habitsthat I think can be really hard to
break I can be guilty of not havingoptimal habits to support my circadian
rhythm, but I think when you have thatbackground knowledge and information
(02:07):
about why it's important and thechanges you can see, then it makes
it a little bit easier to stick with.
Jillian (02:13):
Totally.
And we, we like toovercomplicate things, right?
And to your point, itcan't be that simple.
And the habits that support and optimizecircadian rhythms can be simple and the
impact is really huge, which is amazing.
Katie (02:26):
Mm-hmm.
Absolutely.
So for anyone who's listening, maybethey've heard the word circadian rhythm,
but they don't entirely understandwhat that is and what that means.
So I'd love to have youdefine that for everyone.
Jillian (02:39):
Yeah.
Yeah.
So circadian rhythms for anyone whois not familiar circadian rhythms are
physical, mental, and behavioral changesthat follow roughly a 24 hour cycle.
Circadian rhythms work by helping to makesure that internal processes are happening
in the right place and at the right time.
(03:01):
At, at the end of the day, circadianrhythms are basically making sure
that all of our internal processesare operating as they should.
Circadian rhythms are regulatedby a master clock as we
refer to it in the brain.
So we have a master clock, which is the,I'll butcher this name, but the soup.
Super key asthmatic nucleus or theSCN that's found in the hypothalamus.
(03:24):
So this is our master clock andwe have peripheral clocks that
are found all throughout our body,in our tissues, on our organs.
And essentially the master clock in thebrain is going to receive information
from our outside world, our environment,and it's going to communicate or sense.
Signals to all the other clocksthroughout the body, and this is going to
(03:46):
stimulate the production of hormones andneurotransmitters and really have a ripple
effect on all of our internal processes.
Again, happening in the rightplace and at the right time.
I think when a lot of people hear theword circadian rhythms, they think
about our sleep wake cycle, right?
Which is regulated by circadian rhythms.
(04:07):
But I think what's not talkedabout enough is the fact that
we are very much circadian.
Beings by nature and our thyroidfunction, our sex hormones and
reproductive function, our digestivefunction, our immune function,
our mood and mental health.
All of these things inour body are regulated and
entrained by circadian rhythms.
Katie (04:30):
Mm.
What a beautiful explanation.
Thank you for going a little bitdeeper, like you said, because I think
a lot of times it is just surfacelevel, oh, the sleep wake cycle.
But no, I think there's really likea much bigger picture underneath
that label that we can give it.
So why is this important forfertility and maybe someone who is
(04:52):
struggling with PCOS on their journey?
Yeah.
Great.
Jillian (04:55):
Great question.
Ultimately the alignment of ourcircadian rhythms again, from a
fertility perspective, regulatesessentially the release of
important reproductive hormones.
And specifically our circadian rhythmsare going to regulate hormones like
our gonadotropin releasing hormone,our lh, our luteinizing hormone, our
(05:16):
FSH, our follicle stimulating hormone.
So these are key hormones thatkind of regulate and govern
essentially the menstrual cycle.
And play a really key role withsupporting, follicle maturation
and ovulation and, the productionof our, our sex hormones.
So if circadian rhythms are disruptedthis can lead to, abnormalities
(05:39):
with our menstrual cycle.
So if we're not ovulating regularly, this.
Is of course gonna impact our,chances of conception with circadian
rhythms regulating our immune functionand playing a, a big role with our
inflammatory levels in the body.
If our circadian rhythms are disrupted,this can have a negative impact on
things like egg quality, which isreally key and important for fertility.
(06:02):
When it comes to PCOS in particular,we know that our metabolic health is
heavily influenced by circadian rhythms.
So when circadian rhythms are disrupted,this is associated with higher levels
of insulin or more severe insulinresistance and blood sugar issues.
It's associated with higher levelsof androgen hormones androgen
(06:23):
hormones being hormones that areoften elevated in women with PCOS.
So these can be really exacerbated oramplified by circadian rhythm disruption
disruption to circadian rhythms.
Just to give you even a couple morespecific examples this can alter the
secretion of the hormone melatonin.
Melatonin again, is a hormone we thinkabout mostly in relation to sleep,
(06:45):
but actually plays a really importantrole when it comes to our fertility.
Just to again, give you, giveyou some examples there where.
Circadian rhythms and specifically ifthe habits that support circadian rhythms
are disrupted, it has this ripple effector this snowball effect where we can see
negative implications for our fertilityand, for our PCOS symptoms specifically.
Katie (07:09):
Mm-hmm.
Just listening to what you had to sharethere, like it is so important to work
on at least moving towards the bestthat you can to support your circadian
rhythm and your sleep and all of that.
So obviously life happens, right?
I tend, I like to be somewhat on therealistic side of things, what are some
(07:33):
things that could disrupt someone's sleep?
And maybe they're, they'rethings that they know, right?
I feel like we all know we should turnour screens off an hour before bed, but
maybe there's even some things hiddenin there that we don't realize Yeah.
Is disrupting our sleep.
So hit me with all of those.
Jillian (07:49):
Yeah, absolutely.
So I, I would, break it downfirst by mentioning that.
There's a lot of things that, influenceour circadian rhythms or influence
that master clock in the brain.
The three biggest that I really liketo hone in on with clients are light
and dark exposure or light regulation.
Are sleep schedule.
So sleep timing, and then alsowhen we eat, so meal timing.
(08:13):
So thinking about these three bigcategories and how they influence
circadian rhythms let's first talkabout light and dark exposure.
So light and dark exposure has asignificant impact on circadian rhythms
because, we're either seeing dark orwe're absorbing light into our eyes.
And this is, stimulating thatmaster clock in the brain.
(08:33):
In our modern world, a lot of us,wake up in the morning and we're
on screens right away, right?
We're checking our computer,we're checking our phones.
We throw the TV on, so there'sa lot of blue light exposure and
less natural sunlight exposure.
A lot of us may work on computersor work desk jobs, and were indoors
(08:53):
all day, exposed to, artificiallight and fluorescent lighting.
And then in the evening, when.
Typically in terms of thinking aboutour circadian nature, when it would
be getting dark out, we're puttingon those bright head over lights.
We're looking at our phones, ourtablets, our computers, our TVs, and
at the end of the day, this is, theway I like to describe it is it's
(09:13):
essentially confusing for the brain.
So in a perfect world, and again, we'renever looking for perfection here.
I'm all about realisticnutritional lifestyle habits.
But in a perfect world, wewould, get light exposure
in the morning that natural.
Sunlight being a really important stimulusfor supporting our circadian rhythms.
We'd get some natural sunlight, during theday, and then in the evening when the sun
(09:34):
went down we would be in a darker, moredim environment, not, not really exactly
how we're operating in our modern world.
To, to take a really, veryrealistic approach here.
One big thing I do like to encouragewomen to consider is how can we maybe get
some exposure to sunlight in the morning?
(09:55):
Maybe it's not immediately after we wakeup, but maybe it's within the first, 60 to
90 minutes or sometime before, 10:00 AM.
Do we have the ability to popoutside and go for a quick walk?
Could we, stand on our porch orin the backyard and just absorb
a little bit of that sunlight?
Maybe we could sit near a, a sunny windowand, absorb some of that into our eyes.
If we wake up at a time where it's, pitchblackout, maybe we grab a, an inexpensive
(10:20):
like full spectrum light therapy lampthat we can pop on when our alarm goes off
and we can sit there, hang out and, putthat in front of us to simulate the sun.
And to entrain our, our circadianrhythms, during the day if
we tend to be inside more.
So maybe we can, eat our lunch outsideor again, eat near a sunny window or
(10:40):
pop outside for a quick walk afterwe eat lunch to get a little bit
of that natural sunlight exposure.
In the evening, typically, some of myrecommendations are to, consider if
there might be a way for us to turnoff like the big, bright overhead
lights when the sun goes down.
Maybe we have some dimmers on ourlight switches, or maybe we put on,
some table lamps or floor lamps and.
(11:03):
If we really need to be on screensin the evening, ideally, I love for
clients to create some space in theevening off of screens if possible.
Even 30 minutes, 60minutes, being even better.
But, maybe that's not possible for us.
In which case, maybe wecould grab a pair of.
Amber blue light blockingglasses that, filter out a
(11:23):
hundred percent of blue light.
We pop those on in the eveningwhich can help to filter
out, some of that blue light.
And to emphasize why that's importantwhen we're the body's kind of seeing
all of this bright light, it's actuallygoing to suppress melatonin production
which can disrupt our sleep wake cycle interms of sleep onset, sleep quality, and.
(11:44):
It can also increase the expressionof the hormone cortisol when we wanna
see, cortisol declining in the evening.
So by throwing on a pair of blue lightblockers, we can filter some of that out
and support our body's natural rhythms.
So light and dark exposure.
If you're new to circadian rhythms,that is probably the place I
would start first and foremost.
(12:05):
And.
You don't have to do all of those things.
Maybe choose one, start with the lightexposure in the morning and create some
habits there to see what works for youbefore moving on to other strategies.
Katie (12:15):
Mm-hmm.
Absolutely.
I am in New York and it's been raining.
For more days than that in the monthof May, and today is finally sunny.
So we got outside, ate breakfast anddid so many things, my daughter and
I, and it was so nice to just getthat sunlight because getting even
(12:36):
near a window or going outside whenit's gray out is still important.
But having that sunlight is justso energizing and invigorating
when you haven't seen it for
Jillian (12:45):
days.
Oh my gosh, totally.
And you, you, you feelthe difference, right?
Yeah.
But I think to your point, even ifit's, cloudy or drizzly, you're still
gonna reap the benefits of, poppingoutside even if you can only get
outside for, for a short amount of time.
And.
I will say just based on my experienceworking with women over the years,
the the morning light exposure inparticular if we can find a way to
(13:09):
consistently get some exposure, whetherit be by the window outside using a
sun lamp or a combination of all three.
It makes a really notable differencewith how women feel in terms of
mood, energy levels, digestion.
So we can notice someimmediate benefits there.
But definitely from a fertilityperspective and, and thinking
about PCOS symptoms as well.
(13:30):
This morning light canbe a really key anchor.
Katie (13:34):
And I think that, like you said, just pick one change to start
with and they're pretty simple.
Getting outside for a few minutes orsitting near a window where you can.
And you mentioned two other things, soI know eating, like your eating schedule
and you mentioned something else as well.
Jillian (13:51):
Sleep schedule was the, the other one.
Yes.
And so in terms of the,the sleep schedule.
You know this is gonna look differentfor everyone based on a lot of variables
and what's going on in in your life.
So we always need to think aboutyour context and what makes
the most sense, but ultimately.
I like to recommend aiming for sometype of consistency with your wake up
(14:13):
time and keeping the variability of yourwake up time to a similar hour daily.
And this is again, a really key anchorfor the body that can promote a lot of
stability and that consistency can reallyhelp with the processes that happen in
the morning in terms of the production ofhormones and neurotransmitters and things
that are kickstart in our day and getting,important processes rolling in the body.
(14:38):
To give you an example of.
A non-consistent sleep schedule.
If you're someone that has to wake up at6:00 AM every day, during the week for
work, but on the weekends you sleep inuntil nine or 10:00 AM it's not uncommon
in these cases for come Monday morning,we feel like we got hit by a bus.
We're, experiencing what's oftenreferred to as social jet lag,
(14:58):
where disruptions with our sleeptiming are actually, disturbing our
circadian rhythms and making us.
Feel tired and foggy andgroggy and, maybe our digestion
feels off, our mood feels off.
Consistency with that wake up time again,just keeping it to a similar hour can be
really powerful for, optimizing circadianrhythms and supporting that alignment.
(15:19):
Same thing with our bedtime.
The other thing that Iwanna point out is that.
Ideally in terms of how our internalprocesses operate, being able to get to
bed at, a, a time that is a little bitearlier in terms of nine o'clock, 10
o'clock maybe being an ideal timeframe.
(15:39):
If we're staying up till midnight or1:00 AM even if we're getting eight
hours of sleep, the quality of thatsleep and the kind of important repair
processes that need to happen overnight.
Are going to be impacted.
This is for my, my night owls outthere that like to stay up super late.
If you are going to bed at 1:00 AM orgoing to bed at midnight, is there a way
(16:00):
we could start to inch that bedtime alittle bit earlier, even by, 20 minutes?
And then maybe by another 20 minutesand letting the body adapt again.
There may be factors that.
Impact your ability to do that, which isokay, but if we're staying up late for
no reason maybe there's an opportunity tobring that bedtime a little bit earlier.
Katie (16:20):
Mm-hmm.
I think what's coming throughis if it is out of your control
in terms of going to bed superlate, like midnight or one, then.
Maybe trying to focus on those othertips that you had shared previously.
Like as soon as you do wake up,get that morning sun as soon
(16:42):
as you can, just to support.
Your circadian rhythm in ways thatyou're able to, if say you, you work
a late job or, or something like that.
Jillian (16:51):
Absolutely.
And maybe you're grabbing a pair ofthe, the blue light blockers that you're
wearing later in the evening so wecan, filter out some of that blue light
and support the body in that sense.
Know that it, it definitely doesnot have to be all or nothing.
Any small tweak that you make forsupporting circadian rhythms will pay off.
Katie (17:08):
Yeah, absolutely.
And let's talk about food.
Yes.
Circadian rhythm.
I feel like it's common to hear, right?
Don't eat before bed and things like that.
But I feel like it's foranother reason, like more for.
Your weight and not necessarilylike your circadian rhythm support.
(17:29):
So let's talk about that.
Jillian (17:30):
Yeah.
And, and ultimately, what you're, you'rementioning does, does boil down to
circadian rhythms at the end of the day.
Ultimately.
I'm, I'm an advocate of aligning yourpattern of eating with your circadian
rhythm, which would essentiallymean, breaking your overnight fast
and having something to eat withinthe first hour or two of waking.
And ideally, eating consistentmeals and snacks throughout the day
(17:53):
about every, three to five hoursthroughout the day from there.
And, really eating, food, spreadout throughout that daytime window,
say from 7:00 AM to around 7:00 PMas just as an example, if that's
what, worked for your schedule.
What's often happening in our modernworld is we are skipping breakfast.
We are delaying breakfast, right?
(18:14):
So we're not breaking our overnightfast and we're delaying eating.
What happens from there is weend up eating the bulk of our
calories, our energy later onin the day, in the evening.
So this kind of works againstour, our circadian nature, where
in the morning our bodies areprepped and, and primed for fuel.
(18:35):
When talking about, fertility andPCOS in particular there's, there's
a lot of, different, information,misinformation out there.
A lot of trends with thingslike intermittent fasting,
skipping or delaying breakfast.
But ultimately for women of reproductiveage in particular we know that there are.
Endless benefits to breakingthat overnight fast.
(18:57):
Having a really well-rounded breakfastand, and having that anchor our day.
When women skip breakfast, there'sactually data that tells us
that women have higher levels ofcortisol later in the afternoon.
They're more prone to issueswith blood pressure experience.
More issues with blood sugarand insulin resistance.
And this can also have negativeimplications from a fertility perspective
(19:18):
in terms of our, our cycle regularity.
But speaking specifically to, circadianrhythms when our eating kind of window
shifts and we're eating all of our foodlater on in the day, it, again, it's.
Kind of confusing for the brain becausewe're not giving our body fuel when it
is awake and, ready to go for the day.
But we are eating food, later at nightwhen the body ideally wants to be winding
(19:40):
down, finishing, digesting food so it canfocus on other important, repair processes
in the body that are really crucial.
I always like to preface this bymentioning that at the end of the day.
Biological hunger cues alwaystrump any external rule.
If it's, 30 minutes before you'regoing to bed and you're experiencing,
(20:02):
strong hunger signals, eat something,have a snack, the most important
thing is to respond to that.
If we're going to bed hungry, that'sprobably gonna disrupt our sleep.
So know that none of these thingsshould be treated like a rigid rule.
Everything we're talkingabout, these are tools, right?
And even if we're just doing these thingssometimes that can be really beneficial.
In terms of, optimal circadian rhythm.
(20:24):
Kind of pattern of eating or meal timing.
That's where again, I recommend, eatingin the morning soon after waking,
eating consistently throughout the day.
And, maybe we have a littlebit, bit of an earlier dinner.
But what I see often, andI'm sure you see this as.
Happening as well with clients inpractice, again, is the skipping
breakfast or the skimp on breakfast.
Then we're running on stress hormones.
(20:45):
We're, experiencing bloodsugar and energy crashes.
We're getting hangry andsnacky in the evening.
And it's pretty amazing what just.
Shifting the pattern of eating to supportcircadian rhythms more so the impact
that that can have in terms of how wefeel in an immediate sense, but also the
overall bigger picture with optimizingcircadian rhythms and fertility.
Katie (21:05):
Mm-hmm.
Yeah.
Great tips and awareness on things youcould be doing that could be disrupting
your circadian rhythm and then alsohow you can support it with better
decisions and better habits as well.
Let's talk about.
Temperature in the room as well.
'cause that can affect yoursleep like temperature.
(21:27):
Mm-hmm.
And then the level of darknessin the room, is that something
that could affect someone's
Jillian (21:31):
sleep as well?
Totally.
I, I love that you bring that up.
And ideally in terms of supporting,circadian rhythms and also just,
deep, good quality restorativesleep, ideally sleeping in, in
a cooler environment is ideal.
I think the.
The number is like 62 to 668 degrees I think it is.
I'll, I'll have to double check on that.
But a cooler environment when.
(21:52):
We're sleeping in a hotter en environment.
We have a harder time again, getting that,deeper more re more restorative sleep.
And that really great recoverythat we're looking for with sleep.
And then in terms of theenvironment, ideally we want our.
Sleeping environment tobe pitch, pitch black.
And we don't want to have, lightcoming in through the shades.
We don't want devices that areplugged in, that are emitting, light.
(22:16):
Ideally, we want it pitch black.
The easiest solution to that inmy mind is grab a sleep mask.
And, throw that on while you'resleeping to make it really dark.
And it's that contrast too that's reallyimportant for circadian rhythms where
we're sleeping in that dark environment.
We take our sleep mask off, we open thewindows or we pop on, our, our light box
and we get that bright light exposure.
(22:36):
So that light regulation is, is key.
Katie (22:39):
Mm-hmm.
Great tip.
Thank you.
And I know you have a freebie forthe listeners, A-P-C-O-S, root cause
driver quiz, and a private podcast if
Jillian (22:49):
you wanna share about that.
Absolutely.
We have a, a quiz like you mentionedthat is a great starting point for
assessing and understanding PCOSroot causes a little bit more deeply.
And ultimately, when I say root causes,I'm speaking to some of the internal
dynamics or imbalances that can commonly.
Drive the progression ofPCOS and and PCOS symptoms.
(23:12):
So this quiz can help you really havea starting point for, alright, based on
the symptoms I'm experiencing, what, whatare the areas of opportunity that, might
need a little bit of love and support?
So after you go through the quiz, youget your results and it will guide you to
a private podcast based on your resultswhere you can get more information
and just some quick action steps for,supporting your specific PCOS root causes.
Katie (23:36):
Love that.
And I feel like what can happensometimes is people are presenting with
some PCOS symptoms, but they are not.
Officially diagnosed, and I feellike this quiz can be so helpful,
like no matter what spectrum of.
PCOS.
Yes.
Maybe
Jillian (23:54):
PCOS You are on.
Totally.
I, I'm so glad you brought that up.
And that's, it's so true.
'cause, achieving a true PCOS diagnosiscan often even be hard, right?
Based on it being adiagnosis of exclusion.
If you have A-P-C-O-S diagnosis,the quiz is great for you.
But if you just experience PCO Slikesymptoms, or you've been told you
might have PCOS or you suspect it,it's still gonna be super helpful.
Katie (24:15):
Mm-hmm.
Yeah, so go check that out.
The link will be in the shownotes, and I love to end all of my
guest expert episodes with threesimple action steps you would
like to leave with the listeners.
Jillian (24:29):
So the three big action steps would be and I'm, echoing some
of what we had already talked about,but I think to highlight the big
three that I would emphasize, one,get morning light exposure some way.
Somehow do it in whateverway works for you.
Get that morning sunlight.
Eat a well-rounded proteinrich breakfast in the morning.
Break your fast within the firsthour or two and in the evening.
(24:54):
Engage in a relaxing evening routine,whether it's two minutes long,
five minutes long, 10 minutes long,whatever you have time for step
away from the screens if you canand let your body relax before bed.
Katie (25:07):
Beautiful.
Thank you so much.
And I personally know how expensivefertility can be, especially when you're
struggling and you've been strugglingfor a long time, and these are free.
Tips, right?
It doesn't cost you anything.
It's not gonna break the bank.
So really, really make sure that you aresitting down and thinking, how can you
(25:29):
be intentional with making these shifts?
And, maybe you see results orchanges, positive changes right away.
Maybe you have to stick withit for a little bit before you
really start seeing those changes,especially maybe in your cycle.
But don't give up on it.
'cause whether it's for fertilityor just general health and wellness,
these are foundational thingsthat are gonna serve you for the
(25:53):
rest of your life and pregnancy,postpartum, all of those things.
I love to take a step back andthink of the big picture here.
So make sure that you guys are really,really considering how you can begin
doing this if you're not already doingit in your, in your daily routine.
So I would love for you to share with thelisteners where they can learn more and
Jillian (26:12):
connect with you.
Absolutely.
So you can find me over on Instagram.
My handle is just Jillian Greaves Rd.
You can also check out my website,which is just jillian greaves.com.
That's where you can learnmore about working with us.
We have lots of recipes, free articles,guides and also, feel free to DM me if
you have any circadian rhythm questions.
Katie (26:33):
Awesome.
Thank you so much for being heretoday and sharing your passion
and expertise with us, Jillian.
Thank you.
Are you ready to finally discover why youhaven't been able to get or stay pregnant?
The Ultimate Fertility Blueprint is aquick, insightful quiz designed to reveal
your overall capacity to conceive and helpyou discover potential root causes and
(26:58):
areas to address to improve your fertilityso you can finally get and stay pregnant.
You will find the link in theshow notes as a quick reminder and
disclaimer, this podcast is foreducational purposes only and is
not a substitute for medical advice.
Always consult your doctor orhealthcare provider before starting
(27:18):
any new supplement or protocol,especially if you're actively trying
to conceive or undergoing treatment.
In today's episode, we'll be discussing how to align your
body's natural circadian rhythmto improve your overall fertility
Welcome to the finally GetPregnant Naturally Podcast.
The podcast helping women identifythe real reasons you haven't
conceived or stayed pregnant, soyou and your partner can finally
(00:20):
grow the family of your dreams.
I'm your host, Dr.
Katie Wood.
Let's dive in, shall we?
In this episode, you'll discover what a circadian rhythm is and why
it's important for fertility in PCOS.
What disrupts your circadian rhythm andhow to start supporting your circadian
rhythm for optimal fertility today.
(00:42):
Plus three actionable steps foryou to cultivate foundations
to support your fertility.
I'll be talking with Jillian Greaves,a functional dietician and women's
health specialist and owner of theprivate practice, Jillian Greaves,
functional Nutrition and Wellness.
Jillian provides comprehensivenutrition and lifestyle counseling to
(01:03):
women with a special emphasis on PCOShormone balance and digestive health.
So welcome, Jillian.
I'm really excited for today's topic.
I don't think that I've ever donea deep dive into the circadian
rhythm on the podcast yet.
And.
I was just having a conversation withone of my clients about, if you did
(01:25):
this for your fertility, you wouldsee so much change, like in your
hormones and so many different things.
So really excited to haveyou here to talk about this.
Jillian (01:35):
So excited and so excited.
I'm the, the first to, to dive into this.
I feel like it's a super, super importanttopic that really does get overlooked.
Katie (01:45):
Yeah, because I think it just seems too simple.
And it doesn't cost anything.
And yeah, it's just one of those habitsthat I think can be really hard to
break I can be guilty of not havingoptimal habits to support my circadian
rhythm, but I think when you have thatbackground knowledge and information
(02:07):
about why it's important and thechanges you can see, then it makes
it a little bit easier to stick with.
Jillian (02:13):
Totally.
And we, we like toovercomplicate things, right?
And to your point, itcan't be that simple.
And the habits that support and optimizecircadian rhythms can be simple and the
impact is really huge, which is amazing.
Katie (02:26):
Mm-hmm.
Absolutely.
So for anyone who's listening, maybethey've heard the word circadian rhythm,
but they don't entirely understandwhat that is and what that means.
So I'd love to have youdefine that for everyone.
Jillian (02:39):
Yeah.
Yeah.
So circadian rhythms for anyone whois not familiar circadian rhythms are
physical, mental, and behavioral changesthat follow roughly a 24 hour cycle.
Circadian rhythms work by helping to makesure that internal processes are happening
in the right place and at the right time.
(03:01):
At, at the end of the day, circadianrhythms are basically making sure
that all of our internal processesare operating as they should.
Circadian rhythms are regulatedby a master clock as we
refer to it in the brain.
So we have a master clock, which is the,I'll butcher this name, but the soup.
Super key asthmatic nucleus or theSCN that's found in the hypothalamus.
(03:24):
So this is our master clock andwe have peripheral clocks that
are found all throughout our body,in our tissues, on our organs.
And essentially the master clock in thebrain is going to receive information
from our outside world, our environment,and it's going to communicate or sense.
Signals to all the other clocksthroughout the body, and this is going to
(03:46):
stimulate the production of hormones andneurotransmitters and really have a ripple
effect on all of our internal processes.
Again, happening in the rightplace and at the right time.
I think when a lot of people hear theword circadian rhythms, they think
about our sleep wake cycle, right?
Which is regulated by circadian rhythms.
(04:07):
But I think what's not talkedabout enough is the fact that
we are very much circadian.
Beings by nature and our thyroidfunction, our sex hormones and
reproductive function, our digestivefunction, our immune function,
our mood and mental health.
All of these things inour body are regulated and
entrained by circadian rhythms.
Katie (04:30):
Mm.
What a beautiful explanation.
Thank you for going a little bitdeeper, like you said, because I think
a lot of times it is just surfacelevel, oh, the sleep wake cycle.
But no, I think there's really likea much bigger picture underneath
that label that we can give it.
So why is this important forfertility and maybe someone who is
(04:52):
struggling with PCOS on their journey?
Yeah.
Great.
Jillian (04:55):
Great question.
Ultimately the alignment of ourcircadian rhythms again, from a
fertility perspective, regulatesessentially the release of
important reproductive hormones.
And specifically our circadian rhythmsare going to regulate hormones like
our gonadotropin releasing hormone,our lh, our luteinizing hormone, our
(05:16):
FSH, our follicle stimulating hormone.
So these are key hormones thatkind of regulate and govern
essentially the menstrual cycle.
And play a really key role withsupporting, follicle maturation
and ovulation and, the productionof our, our sex hormones.
So if circadian rhythms are disruptedthis can lead to, abnormalities
(05:39):
with our menstrual cycle.
So if we're not ovulating regularly, this.
Is of course gonna impact our,chances of conception with circadian
rhythms regulating our immune functionand playing a, a big role with our
inflammatory levels in the body.
If our circadian rhythms are disrupted,this can have a negative impact on
things like egg quality, which isreally key and important for fertility.
(06:02):
When it comes to PCOS in particular,we know that our metabolic health is
heavily influenced by circadian rhythms.
So when circadian rhythms are disrupted,this is associated with higher levels
of insulin or more severe insulinresistance and blood sugar issues.
It's associated with higher levelsof androgen hormones androgen
(06:23):
hormones being hormones that areoften elevated in women with PCOS.
So these can be really exacerbated oramplified by circadian rhythm disruption
disruption to circadian rhythms.
Just to give you even a couple morespecific examples this can alter the
secretion of the hormone melatonin.
Melatonin again, is a hormone we thinkabout mostly in relation to sleep,
(06:45):
but actually plays a really importantrole when it comes to our fertility.
Just to again, give you, giveyou some examples there where.
Circadian rhythms and specifically ifthe habits that support circadian rhythms
are disrupted, it has this ripple effector this snowball effect where we can see
negative implications for our fertilityand, for our PCOS symptoms specifically.
Katie (07:09):
Mm-hmm.
Just listening to what you had to sharethere, like it is so important to work
on at least moving towards the bestthat you can to support your circadian
rhythm and your sleep and all of that.
So obviously life happens, right?
I tend, I like to be somewhat on therealistic side of things, what are some
(07:33):
things that could disrupt someone's sleep?
And maybe they're, they'rethings that they know, right?
I feel like we all know we should turnour screens off an hour before bed, but
maybe there's even some things hiddenin there that we don't realize Yeah.
Is disrupting our sleep.
So hit me with all of those.
Jillian (07:49):
Yeah, absolutely.
So I, I would, break it downfirst by mentioning that.
There's a lot of things that, influenceour circadian rhythms or influence
that master clock in the brain.
The three biggest that I really liketo hone in on with clients are light
and dark exposure or light regulation.
Are sleep schedule.
So sleep timing, and then alsowhen we eat, so meal timing.
(08:13):
So thinking about these three bigcategories and how they influence
circadian rhythms let's first talkabout light and dark exposure.
So light and dark exposure has asignificant impact on circadian rhythms
because, we're either seeing dark orwe're absorbing light into our eyes.
And this is, stimulating thatmaster clock in the brain.
(08:33):
In our modern world, a lot of us,wake up in the morning and we're
on screens right away, right?
We're checking our computer,we're checking our phones.
We throw the TV on, so there'sa lot of blue light exposure and
less natural sunlight exposure.
A lot of us may work on computersor work desk jobs, and were indoors
(08:53):
all day, exposed to, artificiallight and fluorescent lighting.
And then in the evening, when.
Typically in terms of thinking aboutour circadian nature, when it would
be getting dark out, we're puttingon those bright head over lights.
We're looking at our phones, ourtablets, our computers, our TVs, and
at the end of the day, this is, theway I like to describe it is it's
(09:13):
essentially confusing for the brain.
So in a perfect world, and again, we'renever looking for perfection here.
I'm all about realisticnutritional lifestyle habits.
But in a perfect world, wewould, get light exposure
in the morning that natural.
Sunlight being a really important stimulusfor supporting our circadian rhythms.
We'd get some natural sunlight, during theday, and then in the evening when the sun
(09:34):
went down we would be in a darker, moredim environment, not, not really exactly
how we're operating in our modern world.
To, to take a really, veryrealistic approach here.
One big thing I do like to encouragewomen to consider is how can we maybe get
some exposure to sunlight in the morning?
(09:55):
Maybe it's not immediately after we wakeup, but maybe it's within the first, 60 to
90 minutes or sometime before, 10:00 AM.
Do we have the ability to popoutside and go for a quick walk?
Could we, stand on our porch orin the backyard and just absorb
a little bit of that sunlight?
Maybe we could sit near a, a sunny windowand, absorb some of that into our eyes.
If we wake up at a time where it's, pitchblackout, maybe we grab a, an inexpensive
(10:20):
like full spectrum light therapy lampthat we can pop on when our alarm goes off
and we can sit there, hang out and, putthat in front of us to simulate the sun.
And to entrain our, our circadianrhythms, during the day if
we tend to be inside more.
So maybe we can, eat our lunch outsideor again, eat near a sunny window or
(10:40):
pop outside for a quick walk afterwe eat lunch to get a little bit
of that natural sunlight exposure.
In the evening, typically, some of myrecommendations are to, consider if
there might be a way for us to turnoff like the big, bright overhead
lights when the sun goes down.
Maybe we have some dimmers on ourlight switches, or maybe we put on,
some table lamps or floor lamps and.
(11:03):
If we really need to be on screensin the evening, ideally, I love for
clients to create some space in theevening off of screens if possible.
Even 30 minutes, 60minutes, being even better.
But, maybe that's not possible for us.
In which case, maybe wecould grab a pair of.
Amber blue light blockingglasses that, filter out a
(11:23):
hundred percent of blue light.
We pop those on in the eveningwhich can help to filter
out, some of that blue light.
And to emphasize why that's importantwhen we're the body's kind of seeing
all of this bright light, it's actuallygoing to suppress melatonin production
which can disrupt our sleep wake cycle interms of sleep onset, sleep quality, and.
(11:44):
It can also increase the expressionof the hormone cortisol when we wanna
see, cortisol declining in the evening.
So by throwing on a pair of blue lightblockers, we can filter some of that out
and support our body's natural rhythms.
So light and dark exposure.
If you're new to circadian rhythms,that is probably the place I
would start first and foremost.
(12:05):
And.
You don't have to do all of those things.
Maybe choose one, start with the lightexposure in the morning and create some
habits there to see what works for youbefore moving on to other strategies.
Katie (12:15):
Mm-hmm.
Absolutely.
I am in New York and it's been raining.
For more days than that in the monthof May, and today is finally sunny.
So we got outside, ate breakfast anddid so many things, my daughter and
I, and it was so nice to just getthat sunlight because getting even
(12:36):
near a window or going outside whenit's gray out is still important.
But having that sunlight is justso energizing and invigorating
when you haven't seen it for
Jillian (12:45):
days.
Oh my gosh, totally.
And you, you, you feelthe difference, right?
Yeah.
But I think to your point, even ifit's, cloudy or drizzly, you're still
gonna reap the benefits of, poppingoutside even if you can only get
outside for, for a short amount of time.
And.
I will say just based on my experienceworking with women over the years,
the the morning light exposure inparticular if we can find a way to
(13:09):
consistently get some exposure, whetherit be by the window outside using a
sun lamp or a combination of all three.
It makes a really notable differencewith how women feel in terms of
mood, energy levels, digestion.
So we can notice someimmediate benefits there.
But definitely from a fertilityperspective and, and thinking
about PCOS symptoms as well.
(13:30):
This morning light canbe a really key anchor.
Katie (13:34):
And I think that, like you said, just pick one change to start
with and they're pretty simple.
Getting outside for a few minutes orsitting near a window where you can.
And you mentioned two other things, soI know eating, like your eating schedule
and you mentioned something else as well.
Jillian (13:51):
Sleep schedule was the, the other one.
Yes.
And so in terms of the,the sleep schedule.
You know this is gonna look differentfor everyone based on a lot of variables
and what's going on in in your life.
So we always need to think aboutyour context and what makes
the most sense, but ultimately.
I like to recommend aiming for sometype of consistency with your wake up
(14:13):
time and keeping the variability of yourwake up time to a similar hour daily.
And this is again, a really key anchorfor the body that can promote a lot of
stability and that consistency can reallyhelp with the processes that happen in
the morning in terms of the production ofhormones and neurotransmitters and things
that are kickstart in our day and getting,important processes rolling in the body.
(14:38):
To give you an example of.
A non-consistent sleep schedule.
If you're someone that has to wake up at6:00 AM every day, during the week for
work, but on the weekends you sleep inuntil nine or 10:00 AM it's not uncommon
in these cases for come Monday morning,we feel like we got hit by a bus.
We're, experiencing what's oftenreferred to as social jet lag,
(14:58):
where disruptions with our sleeptiming are actually, disturbing our
circadian rhythms and making us.
Feel tired and foggy andgroggy and, maybe our digestion
feels off, our mood feels off.
Consistency with that wake up time again,just keeping it to a similar hour can be
really powerful for, optimizing circadianrhythms and supporting that alignment.
(15:19):
Same thing with our bedtime.
The other thing that Iwanna point out is that.
Ideally in terms of how our internalprocesses operate, being able to get to
bed at, a, a time that is a little bitearlier in terms of nine o'clock, 10
o'clock maybe being an ideal timeframe.
(15:39):
If we're staying up till midnight or1:00 AM even if we're getting eight
hours of sleep, the quality of thatsleep and the kind of important repair
processes that need to happen overnight.
Are going to be impacted.
This is for my, my night owls outthere that like to stay up super late.
If you are going to bed at 1:00 AM orgoing to bed at midnight, is there a way
(16:00):
we could start to inch that bedtime alittle bit earlier, even by, 20 minutes?
And then maybe by another 20 minutesand letting the body adapt again.
There may be factors that.
Impact your ability to do that, which isokay, but if we're staying up late for
no reason maybe there's an opportunity tobring that bedtime a little bit earlier.
Katie (16:20):
Mm-hmm.
I think what's coming throughis if it is out of your control
in terms of going to bed superlate, like midnight or one, then.
Maybe trying to focus on those othertips that you had shared previously.
Like as soon as you do wake up,get that morning sun as soon
(16:42):
as you can, just to support.
Your circadian rhythm in ways thatyou're able to, if say you, you work
a late job or, or something like that.
Jillian (16:51):
Absolutely.
And maybe you're grabbing a pair ofthe, the blue light blockers that you're
wearing later in the evening so wecan, filter out some of that blue light
and support the body in that sense.
Know that it, it definitely doesnot have to be all or nothing.
Any small tweak that you make forsupporting circadian rhythms will pay off.
Katie (17:08):
Yeah, absolutely.
And let's talk about food.
Yes.
Circadian rhythm.
I feel like it's common to hear, right?
Don't eat before bed and things like that.
But I feel like it's foranother reason, like more for.
Your weight and not necessarilylike your circadian rhythm support.
(17:29):
So let's talk about that.
Jillian (17:30):
Yeah.
And, and ultimately, what you're, you'rementioning does, does boil down to
circadian rhythms at the end of the day.
Ultimately.
I'm, I'm an advocate of aligning yourpattern of eating with your circadian
rhythm, which would essentiallymean, breaking your overnight fast
and having something to eat withinthe first hour or two of waking.
And ideally, eating consistentmeals and snacks throughout the day
(17:53):
about every, three to five hoursthroughout the day from there.
And, really eating, food, spreadout throughout that daytime window,
say from 7:00 AM to around 7:00 PMas just as an example, if that's
what, worked for your schedule.
What's often happening in our modernworld is we are skipping breakfast.
We are delaying breakfast, right?
(18:14):
So we're not breaking our overnightfast and we're delaying eating.
What happens from there is weend up eating the bulk of our
calories, our energy later onin the day, in the evening.
So this kind of works againstour, our circadian nature, where
in the morning our bodies areprepped and, and primed for fuel.
(18:35):
When talking about, fertility andPCOS in particular there's, there's
a lot of, different, information,misinformation out there.
A lot of trends with thingslike intermittent fasting,
skipping or delaying breakfast.
But ultimately for women of reproductiveage in particular we know that there are.
Endless benefits to breakingthat overnight fast.
(18:57):
Having a really well-rounded breakfastand, and having that anchor our day.
When women skip breakfast, there'sactually data that tells us
that women have higher levels ofcortisol later in the afternoon.
They're more prone to issueswith blood pressure experience.
More issues with blood sugarand insulin resistance.
And this can also have negativeimplications from a fertility perspective
(19:18):
in terms of our, our cycle regularity.
But speaking specifically to, circadianrhythms when our eating kind of window
shifts and we're eating all of our foodlater on in the day, it, again, it's.
Kind of confusing for the brain becausewe're not giving our body fuel when it
is awake and, ready to go for the day.
But we are eating food, later at nightwhen the body ideally wants to be winding
(19:40):
down, finishing, digesting food so it canfocus on other important, repair processes
in the body that are really crucial.
I always like to preface this bymentioning that at the end of the day.
Biological hunger cues alwaystrump any external rule.
If it's, 30 minutes before you'regoing to bed and you're experiencing,
(20:02):
strong hunger signals, eat something,have a snack, the most important
thing is to respond to that.
If we're going to bed hungry, that'sprobably gonna disrupt our sleep.
So know that none of these thingsshould be treated like a rigid rule.
Everything we're talkingabout, these are tools, right?
And even if we're just doing these thingssometimes that can be really beneficial.
In terms of, optimal circadian rhythm.
(20:24):
Kind of pattern of eating or meal timing.
That's where again, I recommend, eatingin the morning soon after waking,
eating consistently throughout the day.
And, maybe we have a littlebit, bit of an earlier dinner.
But what I see often, andI'm sure you see this as.
Happening as well with clients inpractice, again, is the skipping
breakfast or the skimp on breakfast.
Then we're running on stress hormones.
(20:45):
We're, experiencing bloodsugar and energy crashes.
We're getting hangry andsnacky in the evening.
And it's pretty amazing what just.
Shifting the pattern of eating to supportcircadian rhythms more so the impact
that that can have in terms of how wefeel in an immediate sense, but also the
overall bigger picture with optimizingcircadian rhythms and fertility.
Katie (21:05):
Mm-hmm.
Yeah.
Great tips and awareness on things youcould be doing that could be disrupting
your circadian rhythm and then alsohow you can support it with better
decisions and better habits as well.
Let's talk about.
Temperature in the room as well.
'cause that can affect yoursleep like temperature.
(21:27):
Mm-hmm.
And then the level of darknessin the room, is that something
that could affect someone's
Jillian (21:31):
sleep as well?
Totally.
I, I love that you bring that up.
And ideally in terms of supporting,circadian rhythms and also just,
deep, good quality restorativesleep, ideally sleeping in, in
a cooler environment is ideal.
I think the.
The number is like 62 to 668 degrees I think it is.
I'll, I'll have to double check on that.
But a cooler environment when.
(21:52):
We're sleeping in a hotter en environment.
We have a harder time again, getting that,deeper more re more restorative sleep.
And that really great recoverythat we're looking for with sleep.
And then in terms of theenvironment, ideally we want our.
Sleeping environment tobe pitch, pitch black.
And we don't want to have, lightcoming in through the shades.
We don't want devices that areplugged in, that are emitting, light.
(22:16):
Ideally, we want it pitch black.
The easiest solution to that inmy mind is grab a sleep mask.
And, throw that on while you'resleeping to make it really dark.
And it's that contrast too that's reallyimportant for circadian rhythms where
we're sleeping in that dark environment.
We take our sleep mask off, we open thewindows or we pop on, our, our light box
and we get that bright light exposure.
(22:36):
So that light regulation is, is key.
Katie (22:39):
Mm-hmm.
Great tip.
Thank you.
And I know you have a freebie forthe listeners, A-P-C-O-S, root cause
driver quiz, and a private podcast if
Jillian (22:49):
you wanna share about that.
Absolutely.
We have a, a quiz like you mentionedthat is a great starting point for
assessing and understanding PCOSroot causes a little bit more deeply.
And ultimately, when I say root causes,I'm speaking to some of the internal
dynamics or imbalances that can commonly.
Drive the progression ofPCOS and and PCOS symptoms.
(23:12):
So this quiz can help you really havea starting point for, alright, based on
the symptoms I'm experiencing, what, whatare the areas of opportunity that, might
need a little bit of love and support?
So after you go through the quiz, youget your results and it will guide you to
a private podcast based on your resultswhere you can get more information
and just some quick action steps for,supporting your specific PCOS root causes.
Katie (23:36):
Love that.
And I feel like what can happensometimes is people are presenting with
some PCOS symptoms, but they are not.
Officially diagnosed, and I feellike this quiz can be so helpful,
like no matter what spectrum of.
PCOS.
Yes.
Maybe
Jillian (23:54):
PCOS You are on.
Totally.
I, I'm so glad you brought that up.
And that's, it's so true.
'cause, achieving a true PCOS diagnosiscan often even be hard, right?
Based on it being adiagnosis of exclusion.
If you have A-P-C-O-S diagnosis,the quiz is great for you.
But if you just experience PCO Slikesymptoms, or you've been told you
might have PCOS or you suspect it,it's still gonna be super helpful.
Katie (24:15):
Mm-hmm.
Yeah, so go check that out.
The link will be in the shownotes, and I love to end all of my
guest expert episodes with threesimple action steps you would
like to leave with the listeners.
Jillian (24:29):
So the three big action steps would be and I'm, echoing some
of what we had already talked about,but I think to highlight the big
three that I would emphasize, one,get morning light exposure some way.
Somehow do it in whateverway works for you.
Get that morning sunlight.
Eat a well-rounded proteinrich breakfast in the morning.
Break your fast within the firsthour or two and in the evening.
(24:54):
Engage in a relaxing evening routine,whether it's two minutes long,
five minutes long, 10 minutes long,whatever you have time for step
away from the screens if you canand let your body relax before bed.
Katie (25:07):
Beautiful.
Thank you so much.
And I personally know how expensivefertility can be, especially when you're
struggling and you've been strugglingfor a long time, and these are free.
Tips, right?
It doesn't cost you anything.
It's not gonna break the bank.
So really, really make sure that you aresitting down and thinking, how can you
(25:29):
be intentional with making these shifts?
And, maybe you see results orchanges, positive changes right away.
Maybe you have to stick withit for a little bit before you
really start seeing those changes,especially maybe in your cycle.
But don't give up on it.
'cause whether it's for fertilityor just general health and wellness,
these are foundational thingsthat are gonna serve you for the
(25:53):
rest of your life and pregnancy,postpartum, all of those things.
I love to take a step back andthink of the big picture here.
So make sure that you guys are really,really considering how you can begin
doing this if you're not already doingit in your, in your daily routine.
So I would love for you to share with thelisteners where they can learn more and
Jillian (26:12):
connect with you.
Absolutely.
So you can find me over on Instagram.
My handle is just Jillian Greaves Rd.
You can also check out my website,which is just jillian greaves.com.
That's where you can learnmore about working with us.
We have lots of recipes, free articles,guides and also, feel free to DM me if
you have any circadian rhythm questions.
Katie (26:33):
Awesome.
Thank you so much for being heretoday and sharing your passion
and expertise with us, Jillian.
Thank you.
Are you ready to finally discover why youhaven't been able to get or stay pregnant?
The Ultimate Fertility Blueprint is aquick, insightful quiz designed to reveal
your overall capacity to conceive and helpyou discover potential root causes and
(26:58):
areas to address to improve your fertilityso you can finally get and stay pregnant.
You will find the link in theshow notes as a quick reminder and
disclaimer, this podcast is foreducational purposes only and is
not a substitute for medical advice.
Always consult your doctor orhealthcare provider before starting
(27:18):
any new supplement or protocol,especially if you're actively trying
to conceive or undergoing treatment.
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