Fertility Awareness Method: Tracking Ovulation even with an Irregular Periods

Trying to Conceive with PCOS: What the Research SaysHormone dietitian Kate Morton, host of Period Chats and a dietitian with 10 years of experience, covers what to know when trying to conceive with PCOS. She pushes back on common misinformation like eating less, moving more, taking many supplements, or avoiding carbs. This is educational content, and advice is individualized. No single diet or supplement guarantees pregnancy.In this episode:Why understanding your health before pregnancy matters, and why irregular cycles warrant earlier evaluation to see whether ovulation is irregular or delayedNutrient and lab topics to raise with a provider: B12, vitamin D, magnesium, insulin sensitivity, glucose, and hemoglobin A1CPCOS is associated with a somewhat elevated chance of gestational diabetes, but that does not mean you will develop it. It can affect anyone and is hard to predictStudies of low-carb, low-glycemic-index, DASH, and Mediterranean diets show varying modest benefits, and no one diet clearly outperforms the othersCommon themes from the research: more fiber, protein, fruits, and vegetables. Kate mentions a general fiber recommendation of 25-30 gramsKate has seen about 1.2 grams of protein per kilogram of body weight work for clients, and suggests a breakfast with roughly 20-30 grams of protein within 90 minutes of waking as a starting point for someCarbs are necessary for ovulation and overall health. Fiber may need tailoring for bloating, constipation, or chronic diarrhea. Foods mentioned: oats, lentils, beans, sweet potatoes, fruits, and vegetablesGluten- and dairy-free eating is not a universal requirement. It helps some of Kate's clients, but evidence does not support blanket restrictionResearch links full-fat dairy with fertility-related outcomes, but correlation is not causation, and dairy should be skipped if not toleratedSupplements: myo-inositol has substantial research for ovulation, cycle regularity, and PCOS. Choose a quality prenatal with folate, and ask a provider about methylated B vitamins and dosagesConsider a prenatal with folate, and ask a provider about methylated forms, dosages, and lab testingStart a prenatal ideally well before pregnancy; Kate's guidance is three months as a minimumPeople with PCOS and Hashimoto's may need a different recommendation because of iodineInclude carbohydrates, especially fiber-rich sourcesPair fat, fiber, and protein at meals to support blood sugarA mix of plant and animal proteins can be usefulOmega-3s come from nuts, seeds, and fatty fish; consider a supplement if you are unlikely to eat themAsk an OB about early glucose-tolerance testing during pregnancy if appropriateDairy is fine if toleratedTimestamps:0:01 - Why misinformation around PCOS and conception needs correcting1:10 - Getting evaluated early with irregular cycles and key labs to discuss2:30 - Gestational diabetes risk with PCOS: elevated, not inevitable3:07 - No single diet guarantees pregnancy: what diet studies show5:00 - Fiber and protein targets, including a protein-rich breakfast7:00 - Tailoring fiber, why carbs matter for ovulation, and plant plus animal protein8:24 - Gluten-free and dairy-free: when it helps and when it is unnecessary10:00 - Full-fat dairy research and why correlation is not causation11:02 - Myo-inositol and choosing a prenatal with folate12:30 - Prenatal timing, iodine with Hashimoto's, deficiencies, and omega-3s13:39 - Closing takeaways and how to connect with KateShe sees clients nationwide and is in network with Aetna.This episode is educational and not individualized medical advice. Discuss your needs with a provider.

Summary:In this episode, Kate Morton and Cait explore the intricacies of fertility awareness methods, how to track ovulation, and how to use this knowledge for contraception or conception. They discuss real-time biomarkers, common misconceptions, and how to navigate irregular cycles, empowering listeners with body literacy.Key TopicsFertility awareness methods (FAM) and their effectivenessHow to identify and interpret cervical mucus and basal body temperatureDifferences between traditional rhythm methods and real-time biomarkersUsing FAM for contraception and conceptionAdapting FAM for irregular and unpredictable cyclesThe role of LH strips and their limitationsImpact of lifestyle factors like alcohol and sleep on basal body temperatureWhen to seek medical advice based on cycle dataChoosing the right fertility awareness method for your life stageImportant Quotes:"Period apps don't actually know when you're ovulating""FAM can be effective even with irregular cycles""LH strips are helpful but not definitive"Chapters00:00 Introduction to Fertility Awareness and Guest Background01:55 Limitations of Period Tracking Apps and the Rhythm Method04:01 Key Signs of Ovulation: Cervical Mucus and Basal Body Temperature05:57 Understanding the Fertile Window and How to Track It08:01 Nuances of Cycle Tracking and Dealing with Irregular Cycles10:09 Differentiating Cervical Mucus from Vaginal Discharge12:03 Common Mistakes in Fertility Tracking and How to Improve13:57 Using Wearables and Technology in Cycle Tracking15:56 When to Consult a Healthcare Provider Based on Cycle Data17:56 Who Is Fertility Awareness Suitable For?19:55 Impact of Lifestyle Factors on Cycle Tracking Accuracy22:10 Addressing Irregular Cycles and Special Life Phases24:14 Practical First Steps to Start Using Fertility Awareness26:03 Resources and Support for Learning Fertility AwarenessLinks to connect with Cait for FAM:https://lab.consciouslycait.com/Free E-book:https://consciouslycait.myflodesk.com/cycletrustWork with Kate for 1:1 Nutrition Support:Website: https://www.hormonerd.com/Free 20-minute call: https://l.bttr.to/k7yxtImportant terms:fertility awareness, ovulation tracking, natural birth control, cervical mucus, basal body temperature, irregular cycles, fertility education, PMOS, cycle tracking, reproductive health

The Period Chats Podcast | Hosted by Kate Morton, MS, RDPCOS just got a new name — and it's a big deal. In this episode, Kate breaks down the shift from Polycystic Ovarian Syndrome (PCOS) to PMOS (Polyendocrine Metabolic Ovarian Syndrome), why it took 14 years and a global collaboration to make it official, and what it means for how we understand and treat this condition. Then Kate gets a little fired up busting 10 of the most common — and most damaging — myths about PCOS/PMOS nutrition, several of which she sees driving disordered eating patterns in her own clients.Why PCOS was renamed PMOS in The Lancet (May 2026), and what changes (and doesn't)Why the metabolic piece of PCOS has been overlooked for too longThe Rotterdam criteria and how PMOS is still diagnosed10 PCOS/PMOS myths, including:00:01 — Welcome back + what's on deck today00:40 — PCOS is now PMOS: the name change explained01:59 — Why the metabolic piece of PCOS matters so much02:45 — What stays the same: Rotterdam diagnostic criteria03:30 — Intro to the myth-busting segment04:16 — Myth 1: One PCOS diet fits all05:20 — Myth 2: Everyone needs low-carb or keto06:39 — Myth 3: Gluten and dairy must go08:07 — Myth 4: Low-fat is best10:03 — Myth 5: Weight determines insulin resistance10:45 — Myth 6: Weight loss cures PCOS11:10 — Myth 7: Supplements can reverse PCOS12:22 — Myth 8: PCOS = automatic infertility13:10 — Myth 9: Soy is bad for thyroid/PCOS14:14 — Myth 10: No sugar in perimenopause with PMOS16:30 — Wrap-up + what's coming next📅 Book a free discovery call: https://l.bttr.to/k7yxt🌐 Learn more / work with Kate: hormonerd.com📝 Reference: The Lancet, PMOS terminology consensus, May 2026If this episode was helpful, a 5-star rating or review helps more people find the show. New episode drops in two weeks with more on PMOS, and guest episodes kick off in October.

Trigger Warning: This episode contains detailed discussion of pregnancy loss/miscarriage, medical emergencies, emergency C-section, and postpartum mental health struggles, including Perinatal/ postpartum OCD. Please take care while listening, and skip ahead or sit this one out if these topics don't feel safe for you right now.In this deeply personal episode, I open up about my journey through pregnancy loss, a birth that didn't go according to plan, and the postpartum mental health challenges that followed. From an early miscarriage while traveling to an emergency C-section during the birth of my daughter Daisy, I share the medical realities, emotional aftermath, and hard-won lessons on trusting healthcare providers, letting go of control, and healing — both physically and mentally — after birth.This conversation is for anyone who has experienced pregnancy loss, is preparing for birth, or is navigating the often-unspoken realities of postpartum mental health.Pregnancy loss and its emotional impactMedical emergencies during childbirthThe importance of trusting healthcare providersPostpartum mental health and postpartum OCDBirth plan expectations vs. realityHealing from a C-section and postpartum recoveryLessons on control and trust in the birth processThe impact of pregnancy on mental healthPostpartum care and self-compassionEpisode Quotes:"I felt so much shame I did not expect.""Trust the healthcare providers, they are the experts.""My birth was not what I wanted, but I am okay."If you're currently struggling with your mental health during pregnancy or postpartum, please reach out to your healthcare provider — you deserve support.If this episode resonated with you and you're looking for support with your own hormone health, fertility, or postpartum journey, I'd love to work with you 1:1.👉 Book a discovery call: https://l.bttr.to/k7yxtFor more evidence-based content on hormone health, including my ongoing meal plan series, subscribe to my Substack:👉 Subscribe on Substack: https://substack.com/@hormonerdpregnancy loss, childbirth, postpartum, mental health, medical emergency, birth story, miscarriage, postpartum depression, healing, hormone healthThe Period Chats Podcast is hosted by me, Kate — helping women navigate hormone health with evidence-based, honest conversation.Episode Summary Key Topics Covered:00:00 Introduction and overview of the episode01:03 Pregnancy loss experience and emotional response02:11 Travel, pregnancy, and early signs of miscarriage03:37 Medical care and initial diagnosis in New York04:13 Emotional aftermath — feelings of shame and anger05:08 Learning about miscarriage statistics and fertility06:03 Pregnancy with Daisy and mental health challenges07:20 Pregnancy OCD and mental health during pregnancy08:52 Daisy's breech position and birth preparations09:46 Birth plan, birth classes, and control issues10:37 Daisy's position changes and anxiety about her health11:30 Labor onset, hospital stay, and medical interventions13:45 Labor progression and the decision for an epidural16:37 Labor complications and emergency C-section18:15 Birth of Daisy and postpartum recovery19:20 Postpartum challenges, blood pressure, and NICU stay20:45 Reflections on the birth experience and lessons learned21:41 Postpartum healing, mental health, and self-care23:53 Returning to practice and future plans 25:21 Closing thoughts and upcoming episodes

Summary: In this conversation, Kate Morton and Fiona discuss their personal experiences with PCOS and Hashimoto's, as well as the importance of addressing gut health and trauma in these conditions. They emphasize the need for inclusive nutrition and avoiding strict dietary restrictions. They also highlight the role of circadian rhythms and sleep in managing these conditions, as well as the importance of mindful eating and chewing food properly. Overall, they advocate for a holistic approach to healing that focuses on creating a safe and supportive environment for the body. KeywordsPCOS, Hashimoto's, gut health, trauma, inclusive nutrition, circadian rhythms, sleep, mindful eating, holistic approach Takeaways PCOS and Hashimoto's are conditions that often overlap and can be managed through a holistic approach. Addressing gut health and trauma is important in managing these conditions. Inclusive nutrition is key, and strict dietary restrictions may not be necessary for everyone. Circadian rhythms and sleep play a crucial role in managing PCOS and Hashimoto's. Mindful eating and chewing food properly can improve digestion and overall well-being. Managing PCOS and Hashimoto's: A Holistic Approach Mindful Eating: Improving Digestion and Well-being Chapters 00:00 Navigating PCOS and Hashimoto's: Personal Experiences and Insights 05:42 Inclusive Nutrition and Balanced Plate-Building for PCOS and Hashimoto's 11:17 Nervous System Regulation and Circadian Rhythms in Chronic Health Management 25:32 Impact of Social Media Narratives and Mindful Eating in Health and Wellness Connect with Fiona -- https://www.instagram.com/heal.with.fifi/

Summary: In this episode, Kate Morton discusses PCOS (polycystic ovarian syndrome) and its different types. She explains the diagnostic criteria for PCOS and the various lab tests used to diagnose it. Kate then dives into the four functional types of PCOS: insulin resistant, adrenal, chronic inflammation, and post-pill. She provides recommendations for managing each type, including lifestyle changes, supplementation, and alternative therapies. Kate also emphasizes the importance of diet, stress management, and mindfulness in managing PCOS symptoms. KeywordsPCOS, polycystic ovarian syndrome, insulin resistance, adrenal, chronic inflammation, post-pill, diagnostic criteria, lab tests, blood sugar balance, gut health, seed cycling, alternative therapies, stress management, mindfulness Takeaways PCOS is a complex endocrine syndrome that affects more people than previously thought, with up to 70% of cases going undiagnosed. There are four functional types of PCOS: insulin resistant, adrenal, chronic inflammation, and post-pill. Each type requires a different approach to management. Blood sugar balance and gut health are key factors in managing PCOS symptoms. This includes focusing on diet, incorporating fiber, and considering alternative therapies like seed cycling and spearmint tea. Stress management and mindfulness play a crucial role in managing PCOS, as chronic stress can exacerbate symptoms. Taking time for self-care and relaxation is important. Supplementation with omega-3 fatty acids, inositol, vitamin D, and chromium may be beneficial for PCOS management, but it's important to consult with a healthcare provider before starting any supplements. Addressing Adrenal PCOS Alternative Therapies for PCOS "PCOS affects about 13% of the population, but up to 70% of people are not diagnosed." "Insulin resistant PCOS is the most common type, affecting about 70% of cases." "Chronic inflammation PCOS is often linked to gut health issues and can be managed through dietary changes." Chapters: 00:00 Introduction and Housekeeping 01:00 Understanding PCOS: Types and Diagnostic Criteria 10:21 Addressing Adrenal PCOS 12:30 Managing Chronic Inflammation in PCOS 15:02 Post-Pill PCOS: Detoxification and Gut Health 23:53 Alternative Therapies for PCOS 25:53 Stress Management and Mindfulness for PCOS 20% off Seed Cycling with Funk it Wellness : Code PERIODCHATS

Summary: In this episode, Kate Morton and Callie discuss the importance of keeping it real when it comes to health. They talk about the pressure to be perfect in terms of diet and exercise, and how social media can contribute to this perfectionist mindset. Callie shares her journey of finding balance and healing her relationship with wellness. They also discuss the challenges and changes that come with pregnancy, including food aversions and modifying workouts. The conversation emphasizes the need to listen to your body, start small, and let go of the all-or-nothing mindset. Keywords: health, perfectionism, social media, balance, wellness, pregnancy, food aversions, workouts, listen to your body, start small, all-or-nothing mindset Takeaways The pressure to be perfect in terms of diet and exercise can be detrimental to our mental and physical health. Social media can contribute to a perfectionist mindset and make us feel like we're not doing enough. Finding balance and healing our relationship with wellness is important for a more enjoyable and less restrictive life. Pregnancy can bring about changes in food preferences and the need to modify workouts, but it's important to listen to your body and let go of judgment. Starting small and setting realistic goals is key to building consistency and self-confidence in our health routines. Listening to Your Body and Letting Go of Judgment Finding Balance and Healing in the Wellness Journey "The pressure to be perfect in terms of diet and exercise" "Finding balance and healing our relationship with wellness" "Pregnancy can bring about changes in food preferences" Chapters 00:00 Introduction and Setting the Context 08:11 Finding Balance and Healing in the Wellness Journey 24:06 Starting Small: The Key to Consistency and Self-Confidence in Health 29:37 Conclusion and Where to Find Callie Connect with Callie: https://www.instagram.com/calliegualy/ Connect with Kate: https://www.instagram.com/carbsandkate/

HI! Please ignore the mention of Valentines day, we got a little behind on our episode releases but still wanted you all to hear all of this KNOWLEDGE from Tatiana! SummaryIn this episode of the Period Chats podcast, Kate Morton and Tatiana discuss the concept of archetypes and how they can be used to create authenticity in sensuality and sexuality. They emphasize the importance of being true to oneself and not conforming to societal expectations. Tatiana shares her process of creating a monthly archetype, which involves reflecting on the previous month, identifying desired qualities and habits, and creating pleasure practices. This practice allows individuals to explore different aspects of their personality and tap into their desires. Tatiana also mentions a free Notion template and a forthcoming journal that can help with the archetype creation process. Takeaways Authenticity is key when it comes to sensuality and sexuality. It's important to be true to oneself and not conform to societal expectations. Creating a monthly archetype can be a fun and empowering practice. It involves reflecting on the previous month, identifying desired qualities and habits, and creating pleasure practices. Archetypes can help individuals explore different aspects of their personality and tap into their desires. They provide a framework for self-expression and personal growth. Tatiana offers a free Notion template and a forthcoming journal to assist with the archetype creation process. Links: 2024 Reset Worksheet The Bedside Podcast Tatiana's IG!

Summary: The conversation discusses the connection between gut health and various health conditions, including constipation, hormonal imbalances, thyroid disease, PCOS, and diabetes. It emphasizes the importance of nutrient absorption and the role of gut bacteria in regulating hormones and metabolism. The conversation also highlights the need for a holistic approach in addressing gut imbalances, including lifestyle factors and personalized treatment plans. Functional stool testing is recommended to identify specific imbalances and root causes. Antibiotics, such as rifaximin and xifaxin, may be used in the treatment of SIBO. In this conversation, Erin discusses the importance of addressing the root cause of SIBO and not relying solely on antibiotics. She explains that while antibiotics can be effective, the success rates for long-term relief are slim. Using natural antimicrobials can provide benefits such as less risk of antibiotic resistance. Additionally, she emphasizes the complexity of SIBO treatment, which may involve pancreatic support for fat absorption and biofilm disruptors. Erin also discusses the use of different types of probiotics, including spore-based probiotics and yeast-based probiotics, and the controversy surrounding lactobacillus bifidoblends. She highlights the importance of addressing underlying factors such as nutrient deficiencies, stress, and impaired motility in SIBO treatment. Erin also mentions the connection between SIBO and eating disorders, emphasizing the need for weight restoration and nutrient repletion before treating SIBO. Finally, she suggests starting with foundational approaches such as diet and lifestyle changes before considering SIBO testing. Takeaways Constipation can occur even if you have a bowel movement every day, and it can increase the risk of conditions like SIBO. Gut imbalances can contribute to hormonal imbalances, including thyroid disease and PCOS. The gut microbiome plays a role in carbohydrate metabolism and energy extraction from food. A holistic approach, including lifestyle factors, is important in addressing gut imbalances. Functional stool testing can help identify specific imbalances and root causes. Antibiotics, such as rifaximin and xifaxin, may be used in the treatment of SIBO. Addressing the root cause of SIBO is important for long-term relief, and relying solely on antibiotics may not be effective. Using natural antimicrobials can provide benefits such as less risk of antibiotic resistance. SIBO treatment is complex and may involve additional support for fat absorption, biofilm disruption, and immune function. Different types of probiotics, such as spore-based and yeast-based probiotics, may be used in SIBO treatment, while lactobacillus bifidoblends can be controversial. Addressing underlying factors such as nutrient deficiencies, stress, and impaired motility is crucial in SIBO treatment. There is a connection between SIBO and eating disorders, and weight restoration and nutrient repletion are priorities before treating SIBO. Starting with foundational approaches such as diet and lifestyle changes before considering SIBO testing can be beneficial. Chapters 00:00Introduction and Background 02:23 What is SIBO and How is it Diagnosed? 04:28 Symptoms of SIBO 06:27 Nutrient Deficiencies and SIBO 07:24 Understanding Constipation 08:19 Probiotics and SIBO 09:49 Impact of SIBO on Hormone Health 11:03 SIBO and Thyroid Function 13:50 SIBO and Insulin Sensitivity 22:53 Debate on Probiotics and SIBO 24:22 Importance of Addressing Root Causes 30:4 1Impact of Eating Disorders on SIBO 33:23 Where to Start with SIBO 35:44 Finding Erin and Additional Resources 37:23 Closing Remarks Links: Connect with Erin Connect with Kate Get 20% off on Seed Cycling With Funk It use code PERIODCHATS

In this episode, Kate Morton and Dr. Tara Nayak discuss the importance of caring about fertility even before trying to conceive. They emphasize the role of hormones in overall health and well-being, and how fertility is closely linked to hormonal balance. They also highlight the importance of both partners preparing for pregnancy and taking care of their health. The conversation covers nutritional tips for preparing for pregnancy and the importance of choosing the right prenatal supplements. Dr. Nayak provides advice for those thinking about getting pregnant and shares how to work with her. Takeaways Fertility is a vital sign and closely linked to overall health and well-being. Both partners should prepare for pregnancy and take care of their health. Nutrition plays a crucial role in preparing for pregnancy, including hydration, sourcing clean water, and consuming nutrient-dense foods. When choosing prenatal supplements, it is important to consider the source, the forms of nutrients, and individual needs. Pregnancy is a miraculous and unpredictable journey, and it is important to be patient, adaptable, and surrender to the process. Dr. Tara Nayak is available for consultations and can be contacted through her website. Chapters: 00:00 Introduction and Background 04:11 The Importance of Caring About Fertility 06:35 Understanding Menstrual Cycles and Hormones 08:36 Preparing Both Partners for Pregnancy 15:09 Nutritional Tips for Preparing for Pregnancy 23:13 Choosing the Right Prenatal Supplements 32:06 Advice for Those Thinking About Getting Pregnant 37:11 How to Work with Dr. Tara Nayak Links: Seed Cycle with Funk It Wellness (20% OFF PERIODCHATS20) Connect with Kate on IG Work with Kate 1:1 (there is about a 1-2 month wait list right now) Work with Dr. Nayak!