Period Recovery and Fertility Podcast

Lindsey Lusson
  • 4.9 (80)
  • Nutrition
  • Updated Biweekly

Welcome to the Period Recovery and Fertility Podcast! Here we discuss the challenging, rewarding, and life changing process of recovering your period and finding freedom with food and exercise. Whether you’re hoping to regain your cycle and get your health on track or you're ready to become a momma- this podcast is for you. While the recovery process isn't always rainbows and butterflies, it’s my hope to bring you both information and inspiration during your own recovery journey. I’m your host, Registered Dietitian and fellow HA woman Lindsey Lusson.

  1. 2d ago

    Episode 118: Food Rules and Your Fertility (Part 4: Finding Food Freedom)

    When you hear “food freedom,” you probably picture one of two things. Either the donuts-for-breakfast, cake-for-dinner free-for-all that's all over social media, or the quieter version your favorite wellness accounts are selling: eat whatever you want… as long as it's 90% whole foods, portion controlled, and “in moderation.” One sounds like chaos. The other sounds balanced, but look closely and it's just more food rules wearing a cuter outfit. In the final part of the Food Rules and Your Fertility series, Lindsey redefines what food freedom actually is (hint: it was never about what's on your plate) and speaks directly to the three women most likely listening right now: the one who just had the lightbulb moment, the one who's already tried everything and doesn't believe she can change, and the one who wants to know if all this work will actually get her pregnant. This episode wraps up the series, so if you haven't listened yet, start with Episode 115, Episode 116, and Episode 117 first. In this episode, we cover: Why real food freedom happens in your head, not on your plate and what it looks like when food takes up almost zero space in your brain The two biggest myths about food freedom, and why “food freedom with strings attached” is just more food rules in disguise Why realizing you have food rules is the fastest part of the process, and how to keep that clarity from cooling off into “that was a good episode” Why past attempts with a dietitian, a therapist, or going “all in” on your own may not have worked — and why that isn't a character flaw How food rules, resistance to body changes, and constant food noise tell your body it isn't a safe time to make a baby Why your period was never proof of a healthy cycle, and what your options really look like when ovulation is missing A real-life picture of food freedom: a spontaneous weekend getaway with no workout plan, no menu research, and no fight in your own head This episode is the final part of the Food Rules and Your Fertility series. Up next, Lindsey has one more mini series to share and she's saved the best for last. The biggest takeaway: food freedom isn't a rulebook or an all-or-nothing free-for-all. It's quiet. It's food taking up so little space in your head that you can say yes to the spontaneous trip, order what actually sounds good, and come home remembering the trip instead of managing it. That's what's on the other side of this work — not just a period or a positive pregnancy test, but your actual life, back in your own hands. Wherever you're standing after this series, there's a next step for you. If you just had your mind blown, book a discovery call. If you're not sure you're ready yet, get on the email list and keep listening. And if you need proof before you can believe any of this, join the waitlist for the Missing Period Assessment, opening October 15th. Mentioned in this episode: Episode 115 – Food Rules and Your Fertility (Part 1: What Food Rules Actually Are) Episode 116 – Food Rules and Your Fertility (Part 2: Naming Your Food Rules) Episode 117 – Food Rules and Your Fertility (Part 3: Common Pitfalls) Episode 112 – All About Ovulation: Why Your Period Is Not Proof You Ovulated Episode 114 – Do You Need Medication to Ovulate? Links & Resources Book a Discovery Call Take the Fertility Fix for the Fit Girl Quiz Food Freedom Fertility SocietyJoin the Missing Period Assessment WaitlistJoin the Email List

  2. Sep 21

    Episode 117: Food Rules and Your Fertility (Part 3: Common Pitfalls)

    You did the homework. You named a food rule, maybe two, and you started challenging it you added the snack back, skipped tracking for a day, even had the bagel you hadn't touched in a decade. And at first it felt fine. But a few weeks in, something feels off: your period still isn't back, you haven't ovulated, or you got one cycle and then stalled right back out. In part 3 of the Food Rules and Your Fertility series, Lindsey names the most common pitfalls that quietly stall period recovery, even when you're doing “everything right.” None of these mean you're doing it wrong or not trying hard enough most of them are subtle by design, which is exactly why they're worth naming out loud instead of circling for months hoping you catch them on your own. This episode builds on parts 1 and 2, so if you haven't listened yet, start with Episode 115 and Episode 116 first. In this episode, we cover: Why a food rule doesn't have to be about food to still be running the show and how to spot when it's relocated to weighing, comparison, or avoiding help The eight most common pitfalls keeping women stuck, including eating only “whole foods,” never actually naming your food rules, avoiding fear foods, the “unicorn” mindset, calling it “intuitive eating” while still under-eating, controlling your weight, ignoring sleep and stress, and comparison How to tell the difference between a genuine food preference and a fear-driven rule Why quasi-recovery (getting your cycle back without ever naming the underlying rules) isn't the same as full recovery This episode is part three of the Food Rules and Your Fertility series. In Episode 118, Lindsey wraps up the series with Part 4: Finding Food Freedom, walking through how to actually start letting go of these rules. The biggest takeaway: awareness without a decision is just a more informed version of staying stuck. Before you do anything else today, go back through the list of pitfalls and name the one that's actually yours not the easiest one, the one you felt your stomach drop on. Say it out loud, write it down, or tell one person. That's the assignment. If you recognized yourself in more than one of these, that's not a sign something is wrong with you it's a sign it's time to get honest about what's really driving your food decisions. Grab your list from the Part 2 homework, get some accountability, and meet Lindsey back for Part 4. Mentioned in this episode: Episode 115 – Food Rules and Your Fertility (Part 1: What Food Rules Actually Are) Episode 116 – Food Rules and Your Fertility (Part 2: Naming Your Food Rules) Episode 109 – Orthorexia Deep Dive: Why “Clean Eating” Can Tank Your Hormones Food Freedom and Fertility – Alliance for Eating Disorders support Links & Resources Take the Fertility Fix for the Fit Girl Quiz Food Freedom Fertility Society

  3. Sep 7

    Episode 116: Food Rules and Your Fertility (Part 2: Naming Your Food Rules)

    Picture this: it's your birthday, and underneath the excitement there's a twinge of dread because you know dessert, family dinners, and “what will people think” are all coming with it. It's not just birthdays. Every holiday brings the same tug-of-war between excitement and anxiety, and if celebrations feel more like a threat than a gift, that's not “just being health conscious.” Those are your food rules running the show. This episode is part two of the Food Rules and Your Fertility series. Last episode named what food rules actually are today Lindsey gets specific, walking through the ten most common food rules she sees in her practice, why “just eat intuitively” isn't the fix yet, and a simple homework activity to help you start untangling your own. In this episode, we cover: How to tell the difference between a food rule and genuinely liking to eat healthy and why it comes down to your level of distress, not the food itself A homework activity to help you identify your own food rules and what would change in your life if you let go of them This episode is part two of the Food Rules and Your Fertility series. In Episode 117, Lindsey wraps up the series by walking through how to actually start letting go of these rules and moving toward a more peaceful relationship with food. The biggest takeaway: figuring out whether you have a food rule or just a preference isn't about the food itself, it's about the distress you feel when you can't follow it. Once you start noticing one rule, the floodgates open, and you'll likely be shocked at how many you actually have. Awareness is step one, and just listening to this episode already puts you ahead of most women. If you heard yourself in even one or two of these rules, that's not a sign something is wrong with you, it's a sign it's time to start naming them. Grab a notebook, do the homework in this episode, and meet Lindsey back for Part 3. Mentioned in this episode: Episode 86 – What Every Woman Needs to Know About Carbs and Fertility Episode 109 – Why Clean Eating Can Tank Your Hormones (orthorexia deep dive) Food Freedom and Fertility – Alliance for Eating Disorders support Links & Resources Take the Fertility Fix for the Fit Girl Quiz Food Freedom Fertility Society

  4. Aug 24

    Episode 115: Food Rules and Your Fertility Part 1: What are Food Rules?

    If you've ever felt a flicker of panic before a dinner out, or noticed quiet rules running in the background of what you “allow” yourself to eat, this episode is for you. This episode kicks off a new three-part series, Food Rules and Your Fertility, unpacking how these quiet, often invisible rules run in the background of your biggest trips and your most ordinary Tuesdays and how they can quietly suppress your hormones too. In this episode, we cover: What a food rule actually is, and why almost every one starts out as something genuinely healthy before it turns rigid and restrictive Why your body can't tell the difference between a real threat and a made-up one, and what that means for your hormones when you restrict, skip meals, or panic over food How survival mode shuts down the exact signals your hypothalamus sends to your ovaries, and why “survival mode does not equal fertility mode” The under-the-radar signs you might still be under-fueling even after correcting an obvious energy deficit, like a low resting heart rate, waking between 2–4am, and estrogen that won't climb above 30 pg/mL How under-fueling impacts your digestion (including SIBO, bloating, and slowed transit time), your mental and emotional health, your muscles and bones, and your nervous system What the Minnesota Starvation Experiment revealed about food obsession, mood, and mental health—even in men with no prior history of disordered eating Why you don't need to be in a measurable energy deficit for food restriction to impair your working memory and focus The hidden, ritual-like behaviors around food that can be red flags for disordered eating, even when they feel like “just being healthy” This episode is part one of the Food Rules and Your Fertility series. In Episode 116, Lindsey gets specific—walking through the ten most common food rules she sees in her practice, a simple homework activity to help you identify your own, and the pitfalls of jumping straight into intuitive eating for period recovery. The biggest takeaway: almost every food rule started as something genuinely healthy, but the moment flexibility disappears and guilt shows up, your body reads it as a threat, not health. And your body will always choose keeping you alive over helping you conceive every single time. If you've caught yourself in the clean eater, the macro tracker, or the calorie queen, that's not a sign something is wrong with you. It's a sign your body has been running on a rulebook it never should have needed. Links & Resources Take the Fertility Fix for the Fit Girl Quiz Food Freedom Fertility Society

  5. Aug 10

    Episode 114: Do You Need Medication to Ovulate?

    If you're standing at the crossroads between fertility treatment and working on restoring your fertility naturally, this episode is for you. The episode closes out the series with three sets of questions: ones to ask yourself, ones to bring to your reproductive endocrinologist, and ones to bring to your dietitian or root-cause practitioner, so you can move forward from a place of real information rather than defaulting to “what medication do we add next.” In this episode, we cover: Why ovulatory dysfunction isn't always just about under-fueling, and how autoimmune thyroid disease or PCOS can be a separate issue, or one made worse by under-fueling The real first question to ask when someone isn't ovulating: not “what medication fixes this,” but “why isn't this happening” How Clomid and Letrozole actually work, and why Letrozole has become the preferred first-line option for most women Why women who are under-fueled often already have a thinner uterine lining, and what that means when you add a medication that suppresses estrogen further Why a short luteal phase can still show up even when ovulation is confirmed, and the questions worth asking if you're bleeding within a week of ovulating on medication What the fertility intervention ladder can look like in practice: Letrozole, dose increases, Menopur, Estrace, trigger shots, and timed intercourse or IUI Why there's no established medical standard for when to escalate from oral medication to injectables, and how a PCOS vs. HA misdiagnosis can send treatment in the wrong direction Three sets of questions to ask yourself, your reproductive endocrinologist, and your dietitian or root-cause practitioner This episode is the final part of the All About Ovulation series. If you haven't listened to Episode 112, where Lindsey covers why bleeding isn't the same thing as ovulating, or Episode 113, where she introduces the HA Spectrum, start there first, since today's episode builds directly on both. The biggest takeaway: medication has a real place in fertility care, but it's a tool, not a starting point. The question is never just “how do we make ovulation happen.” It's “why isn't it happening, and what does my body actually need?” If you've been on the fertility treatment merry-go-round without anyone asking why ovulation stopped in the first place, that's not a sign you're doing something wrong. It's a sign you're missing a plan built around your actual body, not just the next prescription. Links & Resources: Free Training: How to Get Pregnant with a Missing PeriodFood Freedom Fertility SocietyEpisode 112: All About Ovulation, Part 1Episode 113: The HA Spectrumfoodfreedomandfertility.com

  6. Jul 27

    Episode 113: Ovulatory Dysfunction & The HA Spectrum

    If your period shows up every month like clockwork, it's easy to assume your hormones are fine. But a regular cycle is not the same thing as healthy ovulation. In this episode, Lindsey continues the All About Ovulation series and introduces what she calls the HA Spectrum, a framework for understanding that ovulatory dysfunction is not a light switch. It's not simply "ovulating" or "not ovulating." There is a whole range in between, from a completely healthy cycle all the way to full hypothalamic amenorrhea (HA), and most women have no idea where they actually fall on it. Many women rule themselves out of this conversation entirely. They picture HA as something that only happens to underweight women, athletes, or people with an eating disorder, and since that's not them, they assume it doesn't apply. But you can be much closer to the HA end of the spectrum than you think, even with a period that looks completely regular on paper. If you're curious whether you fall closer to HA or PCOS, Lindsey has covered that distinction in several past episodes: 48, 74, 102, and 108. In this episode, we cover: What ovulatory dysfunction actually is, and why it exists on a spectrum rather than a yes-or-no state The four points on that spectrum: ovulatory eumenorrhea, subclinical ovulatory disturbances, oligomenorrhea, and hypothalamic amenorrhea Why a "totally normal" 29-day cycle can hide the same root issue as a missing period Why subclinical ovulatory disturbances matter, including their link to bone loss, mood, sleep, and cardiovascular health Why normal labs don't rule out an ovulation problem The real root cause of functional ovulatory dysfunction: your brain deciding now isn't a safe time to reproduce The main drivers: low energy availability, overtraining or under-fueling around exercise, psychological stress, and dieting history Why you do not have to be underweight, have an eating disorder, or be a competitive athlete for this to apply to you Self-check questions to help you figure out where you might fall on the spectrum What recovery actually requires beyond "eat more" — training load, digestion, stress, blood sugar, sleep, and your relationship with food Why recovery isn't linear, and why guessing at one change at a time often drags the timeline out longer This episode is part two of the All About Ovulation series. If you haven't listened to Episode 112 yet, where Lindsey covers progesterone and why bleeding isn't the same thing as ovulating, start there first, since today's episode builds directly on it. The biggest takeaway: ovulatory dysfunction isn't a light switch, it's a spectrum, and you can be a lot closer to the HA end of it than you think, even with a cycle that looks completely regular. A period is a good sign, but it isn't proof your body is fully hormonally healthy or fertile. If today had you nodding along, or you've been piecing this together on your own for months without much to show for it, that's not a sign you're doing something wrong. It's a sign you're missing a plan built around your actual body, not just general advice. Links & Resources: ⁠Free Training: How to Get Pregnant with a Missing Period⁠Episode 112: All About Ovulation, Part 1⁠Episode 108: HA vs. PCOS⁠⁠Episode 102: HA vs. PCOS⁠Episode 95: with Dr. Christiana Shufelt⁠Episode 74: HA vs. PCOS⁠Episode 48: HA vs. PCOS

  7. Jul 13

    Episode 112: All About Ovulation: Why Your Period Is Not Proof You Ovulated

    Most women are taught that getting a period is the main event of the menstrual cycle. But the truth is, ovulation is the main event. In this episode, Lindsey kicks off the All About Ovulation mini series and breaks down why ovulation matters for fertility, hormones, and long-term health. She explains why bleeding does not always mean you ovulated, why progesterone matters far beyond pregnancy, and how hormonal birth control can suppress ovulation while masking underlying hormonal issues. In this episode, we cover: ● Why ovulation is the main event of the menstrual cycle● Why getting a period does not always mean you ovulated● How ovulation leads to progesterone production● Why progesterone matters for mood, sleep, bones, heart health, and fertility● Why hormonal birth control suppresses ovulation● Why a pill bleed is not the same as a true period● How birth control can mask missing, irregular, or painful periods● What to know about birth control, nutrient depletion, AMH, SHBG, gut health, and thyroid markers● Why missing cycles after coming off the pill are a sign to look deeper● Why labs are helpful, but do not always show the full picture Ovulation is not just about getting pregnant. It is a monthly sign that your body has enough safety, energy, and hormonal communication to support reproductive health. And if you are not ovulating, you are not making meaningful amounts of progesterone — a hormone your brain, bones, heart, mood, sleep, and fertility all depend on. Hormonal birth control can be helpful and necessary for many women, but women deserve informed consent around what it does in the body. The goal is not just to bleed. The goal is a healthy, ovulatory cycle that supports your fertility, hormones, and long-term health. If you are missing your period, coming off birth control, or trying to understand your labs, Lindsey is hosting a $27 live training on July 16th called Read Between The Labs

  8. Jun 29

    Episode 111: How Do You Know You’re Actually Recovered?

    If you’ve gotten your period back after hypothalamic amenorrhea, it can feel like the finish line. And honestly, it is a huge milestone. Getting a bleed again can be such a powerful sign that your body is responding to more nourishment, more rest, and a safer internal environment. But getting your period back and being fully recovered are not always the same thing. You may have gained weight, started eating more, stopped tracking calories, gotten a few cycles, or reintroduced some fear foods and still feel like food, exercise, and body image are taking up way too much mental space. Or maybe you feel more mentally free, but your cycle is still missing, irregular, inconsistent, or showing signs that ovulation and progesterone are not fully restored yet. In this episode, we cover: ● Why getting your period back does not always mean you are fully recovered● The difference between physical recovery and mental recovery● Why some women get one bleed but struggle to get consistent cycles after● What regular, predictable cycles should look like after HA recovery● Why ovulation matters more than simply bleeding● How BBT can help confirm whether ovulation is actually happening● What a healthy luteal phase looks like and why it matters for fertility● Why very short or light periods may signal that hormones are still rebuilding● The role of fertile cervical mucus as a sign of hormonal health● Why minimal PMS can be a marker of improved cycle health● Why mental recovery is just as important as physical recovery● How disordered eating, food rules, and perfectionism often show up in HA recovery● Why food should take up less brain space over time● What it looks like to feel flexible around restaurants, travel, social plans, and fun foods● Why being able to rest, skip workouts, and let life interrupt exercise is a major recovery milestone● How exercise can shift from body control to enjoyment, energy, and support● Why bad body image days do not have to become diet plans● How full recovery helps your identity expand beyond food, exercise, and your body Physical recovery matters. A regular cycle, consistent ovulation, a healthy luteal phase, enough cervical mucus, and a period that lasts more than a couple of days are all important signs that your body is becoming hormonally safer and more supported. If you are ready for that level of recovery, we would love to support you inside the Food Freedom Fertility Society. The program application is linked in the show notes. Temp Drop Affiliate Link

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About

Welcome to the Period Recovery and Fertility Podcast! Here we discuss the challenging, rewarding, and life changing process of recovering your period and finding freedom with food and exercise. Whether you’re hoping to regain your cycle and get your health on track or you're ready to become a momma- this podcast is for you. While the recovery process isn't always rainbows and butterflies, it’s my hope to bring you both information and inspiration during your own recovery journey. I’m your host, Registered Dietitian and fellow HA woman Lindsey Lusson.

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