Fertility Friday

Fertility awareness for pregnancy and hormone free contraception

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Welcome!

I'm Lisa, Certified Fertility Awareness Educator, Holistic Reproductive Health Practitioner, and author of The Fifth Vital Sign: Master Your Cycles & Optimize Your Fertility.

I help health conscious women discover the connection between their menstrual cycles and their overall health so they can ditch hormonal birth control forever. Our education system has failed to teach us about our fertility, so I’m here to empower you to take control of your fertility and your life.

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The Pill Isn't The Only Answer

Fertility awareness is up to 99.4 percent effective in preventing pregnancy

Fertility awareness has no impact on your natural fertility. You simply track your three main fertile signs (cervical mucus, basal body temperature, and cervical position), identify which days of your cycle are fertile, and either achieve or avoid pregnancy! The pill, on the other hand, has a whole slew of harmful side effects. To learn more about fertility awareness, click here to grab your copy of my FREE three part video series.

The Fifth Vital Sign

Now available on Amazon! Grab your copy today.

The Fifth Vital Sign: Master Your Cycles & Optimize Your Fertility  brings together over 1000 meticulously researched scientific references to help you understand your menstrual cycle. It aims to better connect women with their menstrual cycles and to break the myth that ovulation is only important when you're ready to have a baby.

In this book you’ll learn
  • what a normal cycle looks like;
  • the best way to chart your cycle and increase your fertility awareness;
  • how best to manage critical aspects of your health, including better sleep, exercise and a healthier diet;
  • natural methods for managing period pain and PMS;
  • how to successfully avoid pregnancy without the pill; and
  • how to plan ahead if you do want to get pregnant.

Whether children are a part of your future plans or not, your health matters. Start learning more now, and take control of your fertility and your health.

The Fifth Vital Sign is available on Amazon! Click here to buy now.

The Fertility Friday Podcast

Lisa is such an inspiring, empowering voice to have in my life. This is a podcast, but it's so much more than that. It's empowered me to finally seek help with the health challenges I've struggled with, taught me so much about the female body, fertility awareness, women's health, and so much more.

~ Abbe B.

Before listening to Fertility Friday, I was so unsure at how to handle my hormones, cycle, and desire to not get pregnant. I knew I did not want to take hormonal birth control, but I did not know other reliable options. I also wanted to feel prepared when starting a family. Happy to report that with Lisa's guidance and the resources she recommended, I'm going on two years of using the fertility awareness method as my main method of birth control with no pregnancy! I also feel more confident in tracking my cycles when my husband and I desire to have children.

~ Brielle180

I LOVE this podcast and have been listening to it religiously for the last two years. Lisa covers a multitude of topics ranging from general women's health, hormone-free birth control, how to maximize your chances of getting pregnant, and countless interviews with a variety of experts. If you have periods, there's something for you on this podcast. I love the work that Lisa is doing to promote body literacy and hope this review helps her reach even more people!

~ TaylorSN

I love this podcast and recommend it to so many of my supporters and readers looking for holistic reproductive health information. Lisa offers so many perspectives, angles within the field of sexual health, reproductive health and body literacy.

~ Greenvanillabean

I am so happy I found this podcast!! As an (allopathic) physician, I appreciate Lisa's recommendation that all women work with a team of providers. I am blown away by how much I've learned from her podcast in such a short amount of time — much of it I never learned in medical school, including FAM! I highly recommend this podcast to everyone, but especially those planning to try to conceive, actively trying to conceive, and couples facing infertility. Lisa, thank you for taking the time to educate us on FAM and natural resources for improving our fertility!

~ LA19860

This has been by far the most encouraging, empowering, and informative podcast and resource I've found struggling with secondary infertility for 2 years. I now feel like I can advocate for myself, and have recently begun charting my cycles while working with a functional nutritionist. Thank you Lisa for bringing a fresh perspective to your audience who values learning more about their bodies and not just being written off when conventional medicine can't just figure us out. This journey can be long and hard but so glad that there are voices out there shedding light on fertility and women's health!

~ Rweeler

Recent Podcast Episodes

PODCAST EPISODES

[On-Air Client Session] FFP 413 | Overcoming Painful Sex | Carter & Lisa
Episode_412

FFP 412 | From The Pill to The Copper IUD to The Diaphragm | Pill Reality Series | Jennifer & Lisa
411.2

FFP 411 | The Benefits of Seed Cycling | Should You Take Progesterone? | Nora Pope & Dr. Jessica Liu, ND
Episode_410

FFP 410 | Copper IUD Failure | Pill Reality Series | Annalise & Lisa
Episode_409

FFP 409 | Coming Off The Pill To Conceive | Lisa | Fertility Friday
Episode_408

FFP 408 | Top 4 Conception Myths | Lisa | Fertility Friday
Episode_407

FFP 407 | The Top 4 Reasons Why You’re Not Conceiving | Lisa | Fertility Friday
episode-406

FFP 406 | Conceiving With Fertility Awareness | Lisa | Fertility Friday
Episode_405

FFP 405 | Getting Your Partner On Board With Charting | Lisa | Fertility Friday

Latest from Instagram

🌷THINKING OF SWITCHING TO FERTILITY AWARENESS?🌷​​​​​​​​ ​​​​​​​​ The thought of switching to fertility awareness can feel overwhelming, and it takes time to overcome the fear of experiencing an unplanned pregnancy ... ​​​​​​​​ ​​​​​​​​ Fertility awareness is helpful if you are: ​​​​​​​​ ✨ Avoiding pregnancy ​​​​​​​​ ✨ Coming off birth control​​​​​​​​ ✨ Actively trying to conceive​​​​​​​​ ✨ Planning to conceive in the near future​​​​​​​​ ✨ Trying to figure out what the heck is going on with your cycles​​​​​​​​ ​​​​​​​​ 🌷 Fertility Awareness involves charting your cervical mucus, basal body temperature (BBT), and cervical position.​​​​​​​​ ​​​​​​​​ 📍Pregnancy is NOT POSSIBLE during the second half of your cycle once you have confirmed ovulation by cross-checking your mucus and BBT. ​​​​​​​​ 📍You can learn to manage your pre-ovulatory phase by tracking your cervical mucus and adding in a last pre-ovulatory infertile day calculation (a pre-ovulatory cross-check). ​​​​​​​​ ​​​​​​​​ This is the method I teach my clients so they have 2 signs to cross-reference during both their pre- and post-ovulatory phases! ​​​​​​​​ ​​​​​​​​ The sympto-thermal method is up to 99.4% effective when used correctly, so it is as effective as hormonal birth control when you know what you’re doing! ​​​​​​​​ ​​​​​​​​ Helpful resources 📒 (links are in my bio @fertilityfriday ): ​​​​​​​​ 📚 The Fifth Vital Sign (book)​​​​​​​​ 💻 FAM 101 (free course)​​​​​​​​ 📣 Fertility Awareness Mastery group coaching program (starts next month!) ​​​​​​​​ 🎧 The Fertility Friday Podcast ​​​​​​​​ 📚Taking Charge of Your Fertility (book)​​​​​​​​ ⠀⠀⠀⠀⠀⠀⠀​​​​​​​​ 📣 Bottom line: It’s possible to prevent pregnancy without hormones!​​​​​​​​ ​​​​​​​​ 💭 Do you use fertility awareness for birth control? Were you scared to make the switch? Let us know in the comments! 👇🏾​​​​​​​​ ​​​​​​​​ PMID: 17314078​​​​​​​​ ​​​​​​​​ #fertilityawareness #fertilityfriday #fertilityawarenessmethod
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🌷THINKING OF SWITCHING TO FERTILITY AWARENESS?🌷​​​​​​​​ ​​​​​​​​ The thought of switching to fertility awareness can feel overwhelming, and it takes time to overcome the fear of experiencing an unplanned pregnancy ... ​​​​​​​​ ​​​​​​​​ Fertility awareness is helpful if you are: ​​​​​​​​ ✨ Avoiding pregnancy ​​​​​​​​ ✨ Coming off birth control​​​​​​​​ ✨ Actively trying to conceive​​​​​​​​ ✨ Planning to conceive in the near future​​​​​​​​ ✨ Trying to figure out what the heck is going on with your cycles​​​​​​​​ ​​​​​​​​ 🌷 Fertility Awareness involves charting your cervical mucus, basal body temperature (BBT), and cervical position.​​​​​​​​ ​​​​​​​​ 📍Pregnancy is NOT POSSIBLE during the second half of your cycle once you have confirmed ovulation by cross-checking your mucus and BBT. ​​​​​​​​ 📍You can learn to manage your pre-ovulatory phase by tracking your cervical mucus and adding in a last pre-ovulatory infertile day calculation (a pre-ovulatory cross-check). ​​​​​​​​ ​​​​​​​​ This is the method I teach my clients so they have 2 signs to cross-reference during both their pre- and post-ovulatory phases! ​​​​​​​​ ​​​​​​​​ The sympto-thermal method is up to 99.4% effective when used correctly, so it is as effective as hormonal birth control when you know what you’re doing! ​​​​​​​​ ​​​​​​​​ Helpful resources 📒 (links are in my bio @fertilityfriday ): ​​​​​​​​ 📚 The Fifth Vital Sign (book)​​​​​​​​ 💻 FAM 101 (free course)​​​​​​​​ 📣 Fertility Awareness Mastery group coaching program (starts next month!) ​​​​​​​​ 🎧 The Fertility Friday Podcast ​​​​​​​​ 📚Taking Charge of Your Fertility (book)​​​​​​​​ ⠀⠀⠀⠀⠀⠀⠀​​​​​​​​ 📣 Bottom line: It’s possible to prevent pregnancy without hormones!​​​​​​​​ ​​​​​​​​ 💭 Do you use fertility awareness for birth control? Were you scared to make the switch? Let us know in the comments! 👇🏾​​​​​​​​ ​​​​​​​​ PMID: 17314078​​​​​​​​ ​​​​​​​​ #fertilityawareness #fertilityfriday #fertilityawarenessmethod
4 days ago
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1/16
🔆 Vitamin D and Your Cycle 🔆​​​​​​​​ ​​​​​​​​ Vitamin D has a crucial role in female reproduction have a look at what researchers have found…​​​​​​​​ ​​​​​​​​ 📈 Research has been done measuring the effects of vitamin D supplementation on dysmenorrhea (i.e. painful periods) and premenstrual syndrome (PMS) in adolescents.​​​​​​​​ ​​​​​​​​ One study looked at 897 adolescent girls living in Iran, who received 9 high-dose vitamin D supplements and were followed up over 9 weeks.​​​​​​​​ They broke the findings into 4 categories:​​​​​​​​ 1️⃣ those with only PMS;​​​​​​​​ 2️⃣ individuals with only dysmenorrhea;​​​​​​​​ 3️⃣ subjects with both PMS and​​​​​​​​ 4️⃣ dysmenorrhea and normal subjects.​​​​​​​​ ​​​​​​​​ 🔎 Findings after the increase of vitamin D:​​​​​​​​ 🔆 PMS fell from 14.9% to 4.8%​​​​​​​​ 🔆Similar results were also found in participants with dysmenorrhea which reduced from 35.9% to 32.4%,​​​​​​​​ 🔆Subjects with both PMS and dysmenorrhea reduced from 32.7% to 25.7%​​​​​​​​ ​​​​​​​​ 📣 Vitamin D supplementation has been found to reduce several symptoms of PMS such as backache and a tendency to cry easily as well decrement in pain severity of dysmenorrhea. High dose vitamin D supplementation can reduce the prevalence of PMS and dysmenorrhea as well as positive effects on the physical and psychological symptoms of PMS.​​​​​​​​ ​​​​​​​​ A few interesting points about vitamin D:​​​​​​​​ 🔆 Vitamin D is essential for normal ovulatory function and fertility​​​​​​​​ 🔆 Although the RDA is set at 400 IU, most of us need anywhere from 4,000 IU or higher each day to maintain normal levels​​​​​​​​ 🔆 Vitamin D is better absorbed when you get enough magnesium and vitamin A (retinol) ​​​​​​​​ ​​​​​​​​ 💭 Now I want to hear from you! Have you ever had your vitamin D levels tested? Do you supplement? Have you noticed any changes? Let us know below 👇🏾​​​​​​​​ .​​​​​​​​ .​​​​​​​​ .​​​​​​​​ .​​​​​​​​ .​​​​​​​​ PMID: 29447494
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🔆 Vitamin D and Your Cycle 🔆​​​​​​​​ ​​​​​​​​ Vitamin D has a crucial role in female reproduction have a look at what researchers have found…​​​​​​​​ ​​​​​​​​ 📈 Research has been done measuring the effects of vitamin D supplementation on dysmenorrhea (i.e. painful periods) and premenstrual syndrome (PMS) in adolescents.​​​​​​​​ ​​​​​​​​ One study looked at 897 adolescent girls living in Iran, who received 9 high-dose vitamin D supplements and were followed up over 9 weeks.​​​​​​​​ They broke the findings into 4 categories:​​​​​​​​ 1️⃣ those with only PMS;​​​​​​​​ 2️⃣ individuals with only dysmenorrhea;​​​​​​​​ 3️⃣ subjects with both PMS and​​​​​​​​ 4️⃣ dysmenorrhea and normal subjects.​​​​​​​​ ​​​​​​​​ 🔎 Findings after the increase of vitamin D:​​​​​​​​ 🔆 PMS fell from 14.9% to 4.8%​​​​​​​​ 🔆Similar results were also found in participants with dysmenorrhea which reduced from 35.9% to 32.4%,​​​​​​​​ 🔆Subjects with both PMS and dysmenorrhea reduced from 32.7% to 25.7%​​​​​​​​ ​​​​​​​​ 📣 Vitamin D supplementation has been found to reduce several symptoms of PMS such as backache and a tendency to cry easily as well decrement in pain severity of dysmenorrhea. High dose vitamin D supplementation can reduce the prevalence of PMS and dysmenorrhea as well as positive effects on the physical and psychological symptoms of PMS.​​​​​​​​ ​​​​​​​​ A few interesting points about vitamin D:​​​​​​​​ 🔆 Vitamin D is essential for normal ovulatory function and fertility​​​​​​​​ 🔆 Although the RDA is set at 400 IU, most of us need anywhere from 4,000 IU or higher each day to maintain normal levels​​​​​​​​ 🔆 Vitamin D is better absorbed when you get enough magnesium and vitamin A (retinol) ​​​​​​​​ ​​​​​​​​ 💭 Now I want to hear from you! Have you ever had your vitamin D levels tested? Do you supplement? Have you noticed any changes? Let us know below 👇🏾​​​​​​​​ .​​​​​​​​ .​​​​​​​​ .​​​​​​​​ .​​​​​​​​ .​​​​​​​​ PMID: 29447494
1 week ago
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2/16
💊 Did you know that as many as HALF of the women who use the pill stop taking it within the first year of use?? 💊​​​​​​​​ ​​​​​​​​ That's 1 out of every 2 women who take it! 😳😳​​​​​​​​ ​​​​​​​​ Common side effects include:​​​​​​​​ ✨ Depression​​​​​​​​ ✨ Anxiety​​​​​​​​ ✨ Panic attacks​​​​​​​​ ✨ Loss of effect (flat emotions)​​​​​​​​ ✨ Loss of libido​​​​​​​​ ✨ Painful sex​​​​​​​​ ✨ Difficulty with orgas​​​​​​​​ ✨ Clitoral shrinkage​​​​​​​​ ✨ Recurrent yeast infections​​​​​​​​ ✨ Ovarian shrinkage​​​​​​​​ ✨ Multiple nutrient deficiencies​​​​​​​​ ✨ Migraines​​​​​​​​ ✨ Suppressed thyroid function​​​​​​​​ ✨ Increased risk of autoimmune disorders​​​​​​​​ ✨ Increased risk of cervical, liver, and breast cancer​​​​​​​​ ✨ Increased risk of stroke, pulmonary embolism, and deep vein thrombosis​​​​​​​​ ✨ A temporary delay in the return of fertility...​​​​​​​​ ​​​​​​​​ In other words, if you've experienced side effects you're not alone! ​​​​​​​​ ​​​​​​​​ 💭Have you used birth control before? Did it make you feel "moody" or "emotional"? Did you experience any other side effects? Let us know below👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #gaslighting #medicalgaslighting #TheFifthVitalSignBook #periodprobs #periodproblems #periodpain #advocacy #sideeffects
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💊 Did you know that as many as HALF of the women who use the pill stop taking it within the first year of use?? 💊​​​​​​​​ ​​​​​​​​ That's 1 out of every 2 women who take it! 😳😳​​​​​​​​ ​​​​​​​​ Common side effects include:​​​​​​​​ ✨ Depression​​​​​​​​ ✨ Anxiety​​​​​​​​ ✨ Panic attacks​​​​​​​​ ✨ Loss of effect (flat emotions)​​​​​​​​ ✨ Loss of libido​​​​​​​​ ✨ Painful sex​​​​​​​​ ✨ Difficulty with orgas​​​​​​​​ ✨ Clitoral shrinkage​​​​​​​​ ✨ Recurrent yeast infections​​​​​​​​ ✨ Ovarian shrinkage​​​​​​​​ ✨ Multiple nutrient deficiencies​​​​​​​​ ✨ Migraines​​​​​​​​ ✨ Suppressed thyroid function​​​​​​​​ ✨ Increased risk of autoimmune disorders​​​​​​​​ ✨ Increased risk of cervical, liver, and breast cancer​​​​​​​​ ✨ Increased risk of stroke, pulmonary embolism, and deep vein thrombosis​​​​​​​​ ✨ A temporary delay in the return of fertility...​​​​​​​​ ​​​​​​​​ In other words, if you've experienced side effects you're not alone! ​​​​​​​​ ​​​​​​​​ 💭Have you used birth control before? Did it make you feel "moody" or "emotional"? Did you experience any other side effects? Let us know below👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #gaslighting #medicalgaslighting #TheFifthVitalSignBook #periodprobs #periodproblems #periodpain #advocacy #sideeffects
2 weeks ago
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3/16
Cervical dysplasia is unfortunately quite common, and refers to the development of abnormal cells on the surface of the cervix. Dysplasia can develop into cervical cancer in soome cases, although it tends to be "slow growing."​​​​​​​​ ​​​​​​​​ In a normal cycle, you would expect to have 2–7 days of cervical mucus as you approach ovulation. Normal mucus is cloudy/white like hand lotion and/or clear/stretchy like raw egg whites. Outside of your window, you should experience "dry days" (no or very little mucus).​​​​​​​​ ​​​​​​​​ 🔍Possible signs of cervical dysplasia?​​​​​​​​ 📍You always feel damp or wet down there, your underwear is often very damp (and it's not sweat, urine or cervical mucus)​​​​​​​​ 📍Sometimes you feel "gushes" of liquid outside of your fertile window (that is not clear/stretchy/lubricative)​​​​​​​​ 📍You never have a true "dry day" ​​​​​​​​ ​​​​​​​​ 🔍Signs of a potential infection (yeast, bacterial, STI, etc.) or cervical inflammation?​​​​​​​​ 📍Vaginal itchiness, irritation, and/or a strong fishy or yeasty smell​​​​​​​​ 📍Cloudy white and/or "cottage cheese" discharge almost every day ​​​​​​​​ 📍Your mucus is often yellow or gummy (like gum when you stretch it) ​​​​​​​​ ​​​​​​​​ 🤷🏾‍♀️ What can you do about it?​​​​​​​​ 📍Talk to your doctor: ask for a pap test, a swab test for bacteria/yeast, and a STI screen — these are 3 separate tests so don't assume it's all being done! ​​​​​​​​ 📍Incorporate key nutrients that support cervical health: B vitamins (especially folate) & Vitamin A (retinol)​​​​​​​​ 📍Add probiotics and/or fermented foods to support your vaginal microflora​​​​​​​​ 📍Keep charting and monitor any changes​​​​​​​​ ​​​​​​​​ Now I want to hear from you! Have you ever noticed "abnormal" cervical discharge? Did you ever think your normal mucus was a problem? Let us know👇🏾​​​​​​​​ ​​​​​​​​ 📚More in Chapter 3 and 11 of the Fifth Vital Sign 📚 ​​​​​​​​ Also check out podcast episode 191 ​​​​​​​​ 🎧 fertilityfriday.com/191 🎧
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Cervical dysplasia is unfortunately quite common, and refers to the development of abnormal cells on the surface of the cervix. Dysplasia can develop into cervical cancer in soome cases, although it tends to be "slow growing."​​​​​​​​ ​​​​​​​​ In a normal cycle, you would expect to have 2–7 days of cervical mucus as you approach ovulation. Normal mucus is cloudy/white like hand lotion and/or clear/stretchy like raw egg whites. Outside of your window, you should experience "dry days" (no or very little mucus).​​​​​​​​ ​​​​​​​​ 🔍Possible signs of cervical dysplasia?​​​​​​​​ 📍You always feel damp or wet down there, your underwear is often very damp (and it's not sweat, urine or cervical mucus)​​​​​​​​ 📍Sometimes you feel "gushes" of liquid outside of your fertile window (that is not clear/stretchy/lubricative)​​​​​​​​ 📍You never have a true "dry day" ​​​​​​​​ ​​​​​​​​ 🔍Signs of a potential infection (yeast, bacterial, STI, etc.) or cervical inflammation?​​​​​​​​ 📍Vaginal itchiness, irritation, and/or a strong fishy or yeasty smell​​​​​​​​ 📍Cloudy white and/or "cottage cheese" discharge almost every day ​​​​​​​​ 📍Your mucus is often yellow or gummy (like gum when you stretch it) ​​​​​​​​ ​​​​​​​​ 🤷🏾‍♀️ What can you do about it?​​​​​​​​ 📍Talk to your doctor: ask for a pap test, a swab test for bacteria/yeast, and a STI screen — these are 3 separate tests so don't assume it's all being done! ​​​​​​​​ 📍Incorporate key nutrients that support cervical health: B vitamins (especially folate) & Vitamin A (retinol)​​​​​​​​ 📍Add probiotics and/or fermented foods to support your vaginal microflora​​​​​​​​ 📍Keep charting and monitor any changes​​​​​​​​ ​​​​​​​​ Now I want to hear from you! Have you ever noticed "abnormal" cervical discharge? Did you ever think your normal mucus was a problem? Let us know👇🏾​​​​​​​​ ​​​​​​​​ 📚More in Chapter 3 and 11 of the Fifth Vital Sign 📚 ​​​​​​​​ Also check out podcast episode 191 ​​​​​​​​ 🎧 fertilityfriday.com/191 🎧
2 weeks ago
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4/16
🩸The Three Phases of Menstrual Life 🩸​​​​​​​​ ​​​​​​​​ 1️⃣ Adolescence (post menarche)= first 3–5 years of your menstrual life. Cycles range from 21–45 days (average is 35 days) ​​​​​​​​ 2️⃣ Adulthood = middle 20–25 years of your menstrual life. Cycles range from 24–35 days (average is 29 days) ​​​​​​​​ 3️⃣ Pre-Menopause= approximately 10 years before your last period. Cycles range from 21–35 days (average is 26 days), but during the last 2 years cycles tend to get longer as you approach your last one.​​​​​​​​ 🩸Menarche is your FIRST period & Menopause is your LAST period.​​​​​​​​ ​​​​​​​​ One large scale study measured the menstrual cycles of 2,700 women, gathering data from over a quarter of a million menstrual cycles:​​​​​​​​ 🩸 Although the average cycle of an adult woman lasts 29 days, there is significant variability between women and also across a woman's reproductive life​​​​​​​​ 🩸 The first and last few years of a woman's menstrual life are the most variable in terms of cycle length​​​​​​​​ 🩸There is no specific set age for these menstrual phases, but there is a clear pattern as women move from adolescence to adulthood, and into premenopause​​​​​​​​ 🩸 Hopefully this data refutes the myth that women always have 28 day cycles once and for all!​​​​​​​​ ​​​​​​​​ Now I want to hear from you! How long do your menstrual cycles typically last? Has it changed over time?​​​​​​​​ ​​​​​​​​ 📚 More in Chapter 4 of the Fifth Vital Sign: ‘What does a Health Menstrual Cycle look like’ 📚​​​​​​​​ ​​​​​​​​ PMID: 5419031​​​​​​​​ ​​​​​​​​ #menopause #premenopause #menarche #teenagegirls #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #TheFifthVitalSignBook #periodsmatter #periodproblems #periodpain #advocacy
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🩸The Three Phases of Menstrual Life 🩸​​​​​​​​ ​​​​​​​​ 1️⃣ Adolescence (post menarche)= first 3–5 years of your menstrual life. Cycles range from 21–45 days (average is 35 days) ​​​​​​​​ 2️⃣ Adulthood = middle 20–25 years of your menstrual life. Cycles range from 24–35 days (average is 29 days) ​​​​​​​​ 3️⃣ Pre-Menopause= approximately 10 years before your last period. Cycles range from 21–35 days (average is 26 days), but during the last 2 years cycles tend to get longer as you approach your last one.​​​​​​​​ 🩸Menarche is your FIRST period & Menopause is your LAST period.​​​​​​​​ ​​​​​​​​ One large scale study measured the menstrual cycles of 2,700 women, gathering data from over a quarter of a million menstrual cycles:​​​​​​​​ 🩸 Although the average cycle of an adult woman lasts 29 days, there is significant variability between women and also across a woman's reproductive life​​​​​​​​ 🩸 The first and last few years of a woman's menstrual life are the most variable in terms of cycle length​​​​​​​​ 🩸There is no specific set age for these menstrual phases, but there is a clear pattern as women move from adolescence to adulthood, and into premenopause​​​​​​​​ 🩸 Hopefully this data refutes the myth that women always have 28 day cycles once and for all!​​​​​​​​ ​​​​​​​​ Now I want to hear from you! How long do your menstrual cycles typically last? Has it changed over time?​​​​​​​​ ​​​​​​​​ 📚 More in Chapter 4 of the Fifth Vital Sign: ‘What does a Health Menstrual Cycle look like’ 📚​​​​​​​​ ​​​​​​​​ PMID: 5419031​​​​​​​​ ​​​​​​​​ #menopause #premenopause #menarche #teenagegirls #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #TheFifthVitalSignBook #periodsmatter #periodproblems #periodpain #advocacy
3 weeks ago
View on Instagram |
5/16
🩸 MENARCHE ~ 🤷🏾‍♀️ What does a normal menstrual cycle look like for someone who’s just started their period? 🤷🏾‍♀️ 🩸​​​​​​​​ ​​​​​​​​ 🩸Average age of menarche (a woman's first period) is 13​​​​​​​​ 🩸Cycles typically range from 21-45 days during the first year after menarche (average is 35 days)​​​​​​​​ 🩸More than 50% of teenage girls have at least 1 cycle longer than 45 days​​​​​​​​ 🩸First cycle is usually the longest​​​​​​​​ 🩸It takes anywhere from 1-3 years for the menstrual cycle to fully normalize post menarche​​​​​​​​ ​​​​​​​​ 📈 One meta analysis reviewed 22 studies that measured the menstrual cycles of more than 2000 teenage girls:​​​​​​​​ 📊 Average cycle length ranged from 32 to 61 days and decreased during the first year after menarche​​​​​​​​ 📊 Average period length was 4.9 to 5.4 days.​​​​​​​​ 📊23% of the participants experienced "frequent" menstrual bleeding​​​​​​​​ 📊30% of the participants reported "infrequent" bleeding​​​​​​​​ 📊43% reported "irregular" menstrual bleeding ​​​​​​​​ 📊30–89% reported dysmenorrhea (painful periods)​​​​​​​​ ​​​​​​​​ 🔎 What does it all mean?​​​​​​​​ 🩸Menstrual patterns of teenage girls during the first 1-3 years after menarche are different to the menstrual patterns of grown women​​​​​​​​ 🩸During those early years of development, anovulatory cycles, irregular cycles, and/or painful periods are not uncommon. ​​​​​​​​ 🩸Perhaps these findings should cause our medical professionals to "pause" before putting teenage girls on birth control pills to "regulate" their cycles?? 🤔🤔​​​​​​​​ ​​​​​​​​ What do you think? When did you have your first period? Let us know in the comments below 👇🏾​​​​​​​​ ​​​​​​​​ PMID: 30064002​​​​​​​​ ​​​​​​​​ 📚 More in The Fifth Vital Sign Chapters 2, 4, and 14 📚​​​​​​​​ ​​​​​​​​ #menarche #firstperiod #firstperiodstories #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #fertility
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🩸 MENARCHE ~ 🤷🏾‍♀️ What does a normal menstrual cycle look like for someone who’s just started their period? 🤷🏾‍♀️ 🩸​​​​​​​​ ​​​​​​​​ 🩸Average age of menarche (a woman's first period) is 13​​​​​​​​ 🩸Cycles typically range from 21-45 days during the first year after menarche (average is 35 days)​​​​​​​​ 🩸More than 50% of teenage girls have at least 1 cycle longer than 45 days​​​​​​​​ 🩸First cycle is usually the longest​​​​​​​​ 🩸It takes anywhere from 1-3 years for the menstrual cycle to fully normalize post menarche​​​​​​​​ ​​​​​​​​ 📈 One meta analysis reviewed 22 studies that measured the menstrual cycles of more than 2000 teenage girls:​​​​​​​​ 📊 Average cycle length ranged from 32 to 61 days and decreased during the first year after menarche​​​​​​​​ 📊 Average period length was 4.9 to 5.4 days.​​​​​​​​ 📊23% of the participants experienced "frequent" menstrual bleeding​​​​​​​​ 📊30% of the participants reported "infrequent" bleeding​​​​​​​​ 📊43% reported "irregular" menstrual bleeding ​​​​​​​​ 📊30–89% reported dysmenorrhea (painful periods)​​​​​​​​ ​​​​​​​​ 🔎 What does it all mean?​​​​​​​​ 🩸Menstrual patterns of teenage girls during the first 1-3 years after menarche are different to the menstrual patterns of grown women​​​​​​​​ 🩸During those early years of development, anovulatory cycles, irregular cycles, and/or painful periods are not uncommon. ​​​​​​​​ 🩸Perhaps these findings should cause our medical professionals to "pause" before putting teenage girls on birth control pills to "regulate" their cycles?? 🤔🤔​​​​​​​​ ​​​​​​​​ What do you think? When did you have your first period? Let us know in the comments below 👇🏾​​​​​​​​ ​​​​​​​​ PMID: 30064002​​​​​​​​ ​​​​​​​​ 📚 More in The Fifth Vital Sign Chapters 2, 4, and 14 📚​​​​​​​​ ​​​​​​​​ #menarche #firstperiod #firstperiodstories #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #fertility
3 weeks ago
View on Instagram |
6/16
💊 The Progestogen-only pill 💊​​​​​​​​ ​​​​​​​​ ✨ The "mini-pill" or "progesterone-only pill" contains no synthetic estrogens — only synthetic progestins. ​​​​​​​​ ✨There are 28 pills in a pack of progestin-only pills. You need to take 1 pill around the same time every day.​​​​​​​​ ✨ There is no break between pill packs – when you finish a pack, you start the next one the following day.​​​​​​​​ ​​​​​​​​ The primary mode of action of the "mini-pill"​​​​​​​​ 📍Suppresses ovulation 40–60% of the time​​​​​​​​ 📍Thickens cervical mucus, preventing sperm penetration​​​​​​​​ 📍Creates a thin endometrial lining that is unreceptive to a fertilized egg​​​​​​​​ ​​​​​​​​ ✅ Efficacy 99% with perfect use, 93–87% with typical use​​​​​​​​ ​​​​​​​​ Side Effects:​​​​​​​​ 👎🏾 Irregular bleeding is one of the most common side effects with progestin–only contraceptives​​​​​​​​ 👎🏾 Anxiety, depression, mood changes, low libido​​​​​​​​ 👎🏾 Decreased bone mass​​​​​​​​ 👎🏾 Increased risk of thrombosis (blood clots), breast cancer, and ovarian cysts​​​​​​​​ 👎🏾 Can cause weight gain, headaches, nausea, breast pain​​​​​​​​ ​​​​​​​​ The "mini" pill can be used postpartum while breastfeeding, though the progestins are passed to the baby in breast milk.​​​​​​​​ ​​​​​​​​ Have you ever used the progesterone-only-pill? Let us know in the comments below!👇🏾​​​​​​​​ ​​​​​​​​ 📍FYI: The side effects listed above can be found on the prescribng information of the most common "mini-pill" brands.​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #gaslighting #medicalgaslighting #TheFifthVitalSignBook #periodprobs #periodproblems #periodpain #advocacy side-effects
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💊 The Progestogen-only pill 💊​​​​​​​​ ​​​​​​​​ ✨ The "mini-pill" or "progesterone-only pill" contains no synthetic estrogens — only synthetic progestins. ​​​​​​​​ ✨There are 28 pills in a pack of progestin-only pills. You need to take 1 pill around the same time every day.​​​​​​​​ ✨ There is no break between pill packs – when you finish a pack, you start the next one the following day.​​​​​​​​ ​​​​​​​​ The primary mode of action of the "mini-pill"​​​​​​​​ 📍Suppresses ovulation 40–60% of the time​​​​​​​​ 📍Thickens cervical mucus, preventing sperm penetration​​​​​​​​ 📍Creates a thin endometrial lining that is unreceptive to a fertilized egg​​​​​​​​ ​​​​​​​​ ✅ Efficacy 99% with perfect use, 93–87% with typical use​​​​​​​​ ​​​​​​​​ Side Effects:​​​​​​​​ 👎🏾 Irregular bleeding is one of the most common side effects with progestin–only contraceptives​​​​​​​​ 👎🏾 Anxiety, depression, mood changes, low libido​​​​​​​​ 👎🏾 Decreased bone mass​​​​​​​​ 👎🏾 Increased risk of thrombosis (blood clots), breast cancer, and ovarian cysts​​​​​​​​ 👎🏾 Can cause weight gain, headaches, nausea, breast pain​​​​​​​​ ​​​​​​​​ The "mini" pill can be used postpartum while breastfeeding, though the progestins are passed to the baby in breast milk.​​​​​​​​ ​​​​​​​​ Have you ever used the progesterone-only-pill? Let us know in the comments below!👇🏾​​​​​​​​ ​​​​​​​​ 📍FYI: The side effects listed above can be found on the prescribng information of the most common "mini-pill" brands.​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #gaslighting #medicalgaslighting #TheFifthVitalSignBook #periodprobs #periodproblems #periodpain #advocacy side-effects
4 weeks ago
View on Instagram |
7/16
🤔 When did you first discover fertility awareness? 🤔 ​​​​​​​​ ​​​​​​​​ I was about 18 years old when I first learned that:​​​​​​​​ 📍Women aren't fertile every day of their cycles​​​​​​​​ 📍Pregnancy is only possible on 6 days per cycle ​​​​​​​​ 📍It's possible to have unprotected sex on an infertile day and not get pregnant​​​​​​​​ 📍Fertility awareness is a legitimate birth control option (up to 99.4 % when used correctly)​​​​​​​​ 📍Hormones aren't necessary to avoid pregnancy​​​​​​​​ 📍Birth control has some nasty side effects that affect at LEAST 50% of women who take them​​​​​​​​ 📍Men are the ones who are fertile every day from puberty onwards, yet there are literally 3 options available for them (condoms, withdrawal, sterilization)​​​​​​​​ 📍Fertility awareness is science based, yet most healthcare providers don't consider it a viable method of birth control​​​​​​​​ 📍Most women have no idea how their cycles work because it's not taught in our school system​​​​​​​​ ​​​​​​​​ I could go on, but I'll leave it there!​​​​​​​​ ​​​​​​​​ What was the most shocking thing you've learned so far?​​​​​​​​ ​​​​​​​​ Let us know in the comments below👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #gaslighting #medicalgaslighting #TheFifthVitalSignBook #periodprobs #periodproblems #periodpain #advocacy #sideeffects
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🤔 When did you first discover fertility awareness? 🤔 ​​​​​​​​ ​​​​​​​​ I was about 18 years old when I first learned that:​​​​​​​​ 📍Women aren't fertile every day of their cycles​​​​​​​​ 📍Pregnancy is only possible on 6 days per cycle ​​​​​​​​ 📍It's possible to have unprotected sex on an infertile day and not get pregnant​​​​​​​​ 📍Fertility awareness is a legitimate birth control option (up to 99.4 % when used correctly)​​​​​​​​ 📍Hormones aren't necessary to avoid pregnancy​​​​​​​​ 📍Birth control has some nasty side effects that affect at LEAST 50% of women who take them​​​​​​​​ 📍Men are the ones who are fertile every day from puberty onwards, yet there are literally 3 options available for them (condoms, withdrawal, sterilization)​​​​​​​​ 📍Fertility awareness is science based, yet most healthcare providers don't consider it a viable method of birth control​​​​​​​​ 📍Most women have no idea how their cycles work because it's not taught in our school system​​​​​​​​ ​​​​​​​​ I could go on, but I'll leave it there!​​​​​​​​ ​​​​​​​​ What was the most shocking thing you've learned so far?​​​​​​​​ ​​​​​​​​ Let us know in the comments below👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #gaslighting #medicalgaslighting #TheFifthVitalSignBook #periodprobs #periodproblems #periodpain #advocacy #sideeffects
1 month ago
View on Instagram |
8/16
🩸 Your period can tell you so much about health!🩸​​​​​​​​ ​​​​​​​​ A healthy, normal period:​​​​​​​​ 🩸Begins about 12 to 14 days after ovulation​​​​​​​​ 🩸Lasts 3-7 days​​​​​​​​ 🩸Starts medium to heavy and gradually tapers off​​​​​​​​ 🩸Has a beginning, a middle, and an end and then it should be over (like a sentence)​​​​​​​​ 🩸Has a volume between 25–80mL (1–3oz)​​​​​​​​ 🩸Should be a shade of red (not black, blue, or purple)​​​​​​​​ 🩸Should not be excessively painful (mild discomfort at most)​​​​​​​​ 🩸Is different to anovulatory, abnormal, or midcycle bleeding/spotting​​​​​​​​ ​​​​​​​​ Signs of abnormal bleeding:​​​​​​​​ 🩸Bleeding that lasts more than 7 days​​​​​​​​ 🩸Bleeding that is black, blue, or purple​​​​​​​​ 🩸Excessive clotting​​​​​​​​ 🩸Excessively heavy bleeding (more than 80mL (3-4oz) during your cycle)​​​​​​​​ 🩸Moderate to severe cramping/pain​​​​​​​​ 🩸Pelvic pain outside of your period​​​​​​​​ 🩸Several days of bleeding/spotting before or after your period​​​​​​​​ ​​​​​​​​ The first step is to know what's normal! There are many reasons why your period could be out of whack because your menstrual cycle is literally a vital sign that provides real-time feedback about your health.​​​​​​​​ ​​​​​​​​ 🩸Abnormal bleeding/period issues could be related to: undereating/overexercise, fibroids, estrogen dominance, low progesterone, fibroids, uterine polyps, endometriosis, PCOS, thyroid issues, hormone imbalances, inflammation, gut dysbiosis, infections, and the list goes on.​​​​​​​​ ​​​​​​​​ 🩸Is your period "normal"? Let us know 👇🏾​​​​​​​​ ​​​​​​​​ 🩸A few helpful podcast episodes:​​​​​​​​ 🎧 fertilityfriday.com/283🩸Overcoming period pain​​​​​​​​ 🎧 fertilityfriday.com/127 🩸What does a normal period look like?​​​​​​​​ 🎧 fertilityfriday.com/368 🩸Why your Doctor doesn’t help with your period problems​​​​​​​​ 🎧 fertilityfriday.com/342 🩸 When will my period come back?
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🩸 Your period can tell you so much about health!🩸​​​​​​​​ ​​​​​​​​ A healthy, normal period:​​​​​​​​ 🩸Begins about 12 to 14 days after ovulation​​​​​​​​ 🩸Lasts 3-7 days​​​​​​​​ 🩸Starts medium to heavy and gradually tapers off​​​​​​​​ 🩸Has a beginning, a middle, and an end and then it should be over (like a sentence)​​​​​​​​ 🩸Has a volume between 25–80mL (1–3oz)​​​​​​​​ 🩸Should be a shade of red (not black, blue, or purple)​​​​​​​​ 🩸Should not be excessively painful (mild discomfort at most)​​​​​​​​ 🩸Is different to anovulatory, abnormal, or midcycle bleeding/spotting​​​​​​​​ ​​​​​​​​ Signs of abnormal bleeding:​​​​​​​​ 🩸Bleeding that lasts more than 7 days​​​​​​​​ 🩸Bleeding that is black, blue, or purple​​​​​​​​ 🩸Excessive clotting​​​​​​​​ 🩸Excessively heavy bleeding (more than 80mL (3-4oz) during your cycle)​​​​​​​​ 🩸Moderate to severe cramping/pain​​​​​​​​ 🩸Pelvic pain outside of your period​​​​​​​​ 🩸Several days of bleeding/spotting before or after your period​​​​​​​​ ​​​​​​​​ The first step is to know what's normal! There are many reasons why your period could be out of whack because your menstrual cycle is literally a vital sign that provides real-time feedback about your health.​​​​​​​​ ​​​​​​​​ 🩸Abnormal bleeding/period issues could be related to: undereating/overexercise, fibroids, estrogen dominance, low progesterone, fibroids, uterine polyps, endometriosis, PCOS, thyroid issues, hormone imbalances, inflammation, gut dysbiosis, infections, and the list goes on.​​​​​​​​ ​​​​​​​​ 🩸Is your period "normal"? Let us know 👇🏾​​​​​​​​ ​​​​​​​​ 🩸A few helpful podcast episodes:​​​​​​​​ 🎧 fertilityfriday.com/283🩸Overcoming period pain​​​​​​​​ 🎧 fertilityfriday.com/127 🩸What does a normal period look like?​​​​​​​​ 🎧 fertilityfriday.com/368 🩸Why your Doctor doesn’t help with your period problems​​​​​​​​ 🎧 fertilityfriday.com/342 🩸 When will my period come back?
1 month ago
View on Instagram |
9/16
😂 Some fertility humor to start your week! 🤣 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This month on the podcast I'm sharing a series all about conception, and how to optimize your chances of conceiving using fertility awareness techniques. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📍Fertility awareness knowledge is essential for correct #timing when you're trying for a baby. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👌🏾💦 Cervical muicus (CM) is the key to understanding your fertility and accurately timing sex for conception! 📅 The best days to have sex are your days of CM as you approach ovulation! 👌🏾💦 CM can look like creamy hand lotion or clear & stretchy like raw egg whites. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📍A few essential fertility awareness facts to know when you're trying to conceive: ✅ Pregnancy is only possible from sex during your fertile window as you approach ovulation ✅ Your fertile window lasts 6 days (5 days prior to ovulation + ovulation day) ✅ Your "fertile days" are your days of CM leading up to ovulation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤔 Fun facts about CM 🤔 ✨CM is the perfect pH for sperm ✨CM rapidly transports sperm into your reproductive tract ✨CM keeps sperm alive for up to 5 days ✨CM filters out defective/abnormal sperm ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When should you be "doing it"? ✅ On your days of lotiony and clear/stretchy raw egg white CM before ovulation ✅ Don't wait for a positive ovulation test to start having sex! Once your period is done, have sex when you see mucus — especially when it's clear and stretchy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fertility challenges are complex, so accurate timing may be enough for some couples, but in many cases there's more to the story. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tune into this month's conception series: 🎧 Conceiving with FAM fertilityfriday.com/406 🎧Top 4 Reasons You're Not Conceiving fertilityfriday.com/407 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now I want to hear from you! Have you been "doing it" on the right days? Let us know👇🏾
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😂 Some fertility humor to start your week! 🤣 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This month on the podcast I'm sharing a series all about conception, and how to optimize your chances of conceiving using fertility awareness techniques. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📍Fertility awareness knowledge is essential for correct #timing when you're trying for a baby. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👌🏾💦 Cervical muicus (CM) is the key to understanding your fertility and accurately timing sex for conception! 📅 The best days to have sex are your days of CM as you approach ovulation! 👌🏾💦 CM can look like creamy hand lotion or clear & stretchy like raw egg whites. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📍A few essential fertility awareness facts to know when you're trying to conceive: ✅ Pregnancy is only possible from sex during your fertile window as you approach ovulation ✅ Your fertile window lasts 6 days (5 days prior to ovulation + ovulation day) ✅ Your "fertile days" are your days of CM leading up to ovulation ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤔 Fun facts about CM 🤔 ✨CM is the perfect pH for sperm ✨CM rapidly transports sperm into your reproductive tract ✨CM keeps sperm alive for up to 5 days ✨CM filters out defective/abnormal sperm ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When should you be "doing it"? ✅ On your days of lotiony and clear/stretchy raw egg white CM before ovulation ✅ Don't wait for a positive ovulation test to start having sex! Once your period is done, have sex when you see mucus — especially when it's clear and stretchy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fertility challenges are complex, so accurate timing may be enough for some couples, but in many cases there's more to the story. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tune into this month's conception series: 🎧 Conceiving with FAM fertilityfriday.com/406 🎧Top 4 Reasons You're Not Conceiving fertilityfriday.com/407 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now I want to hear from you! Have you been "doing it" on the right days? Let us know👇🏾
1 month ago
View on Instagram |
10/16
🤣 I WOULD THINK THE SAME THING 🤣​​​​​​​​ ​​​​​​​​ By the way ... have you checked your cervical mucus today?​​​​​​​​ ​​​​​​​​ Cervical mucus/cervical fluid (or CM for short!) is a normal, healthy fluid that is released by your cervix as you approach ovulation.​​​​​​​​ ​​​​​​​​ ✅ CM may appear creamy and white like hand lotion, clear and stretchy like raw egg whites, and cause a slippery sensation when you wipe yourself​​​​​​​​ ✅ All mucus observed in your preovulatory phase is considered FERTILE because it can keep sperm alive for up to 5 days ​​​​​​​​ ✅ Some women may (incorrectly) think their CM is an infection, because most of us never learned about our normal, cyclical "discharge" that we produce prior to ovulation​​​​​​​​ ✅ Normal, healthy CM is white and/or clear in colour, may have a slight scent, and is not overly gummy or gluey (think chewing gum)​​​​​​​​ ✅ CM is produced for 2–7 days in a normal, healthy cycle prior to ovulation in response to estrogen. ​​​​​​​​ ✅Not all women see lots of mucus, and not all women see clear, stretchy egg white mucus! Some women only experience a slippery sensation as they approach ovulation.​​​​​​​​ ​​​​​​​​ ❌ If you notice "discharge" that lasts your whole cycle, has an overly fishy or yeasty smell, is often yellow or gummy, or if you have random "gushes" of liquid throughout your cycle that feels like water (not slippery/lubricative or clear/stretchy), you'll want to request a swab and/or pap test to rule out infection and/or cervical issues.​​​​​​​​ ❌If you’re on the pill or using other hormonal birth control methods you won’t see cervical mucus!​​​​​​​​ ​​​​​​​​ ✅ I cover CM in way more detail in Chapter 3 of #TheFifthVitalSign 📚​​​​​​​​ ​​​​​​​​ 💭 Now I want to hear from you ... have you checked your cervical mucus today? What did you see? Tell us in the comments! 👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #cervicalmucus #symptothermal #symptothermalmethod #FAM #fertilityawareness #cervix
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🤣 I WOULD THINK THE SAME THING 🤣​​​​​​​​ ​​​​​​​​ By the way ... have you checked your cervical mucus today?​​​​​​​​ ​​​​​​​​ Cervical mucus/cervical fluid (or CM for short!) is a normal, healthy fluid that is released by your cervix as you approach ovulation.​​​​​​​​ ​​​​​​​​ ✅ CM may appear creamy and white like hand lotion, clear and stretchy like raw egg whites, and cause a slippery sensation when you wipe yourself​​​​​​​​ ✅ All mucus observed in your preovulatory phase is considered FERTILE because it can keep sperm alive for up to 5 days ​​​​​​​​ ✅ Some women may (incorrectly) think their CM is an infection, because most of us never learned about our normal, cyclical "discharge" that we produce prior to ovulation​​​​​​​​ ✅ Normal, healthy CM is white and/or clear in colour, may have a slight scent, and is not overly gummy or gluey (think chewing gum)​​​​​​​​ ✅ CM is produced for 2–7 days in a normal, healthy cycle prior to ovulation in response to estrogen. ​​​​​​​​ ✅Not all women see lots of mucus, and not all women see clear, stretchy egg white mucus! Some women only experience a slippery sensation as they approach ovulation.​​​​​​​​ ​​​​​​​​ ❌ If you notice "discharge" that lasts your whole cycle, has an overly fishy or yeasty smell, is often yellow or gummy, or if you have random "gushes" of liquid throughout your cycle that feels like water (not slippery/lubricative or clear/stretchy), you'll want to request a swab and/or pap test to rule out infection and/or cervical issues.​​​​​​​​ ❌If you’re on the pill or using other hormonal birth control methods you won’t see cervical mucus!​​​​​​​​ ​​​​​​​​ ✅ I cover CM in way more detail in Chapter 3 of #TheFifthVitalSign 📚​​​​​​​​ ​​​​​​​​ 💭 Now I want to hear from you ... have you checked your cervical mucus today? What did you see? Tell us in the comments! 👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #cervicalmucus #symptothermal #symptothermalmethod #FAM #fertilityawareness #cervix
2 months ago
View on Instagram |
11/16
Guess who knows what's best for you and your body?​​​​​​​​ ​​​​​​​​ Hint: it's not your doctor, your health coach, your mother, your best friend, or anyone else ... It's you 👊🏾​​​​​​​​ ​​​​​​​​ When it's all said and done, only you live in your body. No health professional will ever know as much about you and your body as you do ... Ever.​​​​​​​​ ​​​​​​​​ That doesn't mean that doctors, health professionals, coaches, friends, and family members can't teach you things and can't support you. Of course they can! We all need support along our journey to health, but you're the one "driving the car" so to speak — Not them.​​​​​​​​ ​​​​​​​​ In The Fifth Vital Sign I share the concept that I call the "boardroom analogy." Imagine you're sitting at the head of the table in a boardroom. Around the table are your health professionals and support people ~ also known as your healthcare team. (Consider enlisting a team [as opposed to only relying on one person or one modality] when facing specific health issues, because there is no one person who will ever have all of the answers!)​​​​​​​​ ​​​​​​​​ Now that you're picturing your boardroom table, and the people around it, remember that YOU are at the head of the table.​​​​​​​​ ​​​​​​​​ Each person will make their recommendations based on their experience, training, and perceptions of illness — but YOU (and only you) get to make the final decision or decisions of how you will proceed.​​​​​​​​ ​​​​​​​​ You are not required to take any particular course of action. That leaves you free to tune into your intuition, and decide what is best for you.​​​​​​​​ ​​​​​​​​ TRUST YOUR INTUITION. Don't ignore the inner voice (you know she's usually, if not always, right).​​​​​​​​ ​​​​​​​​ Is there a better time for this reminder than on International Women's Day?​​​​​​​​ ​​​​​​​​ Comment below if you've ever had to advocate for the care you need (because you didn't get it from your doctor or another reason?)👇🏾
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Guess who knows what's best for you and your body?​​​​​​​​ ​​​​​​​​ Hint: it's not your doctor, your health coach, your mother, your best friend, or anyone else ... It's you 👊🏾​​​​​​​​ ​​​​​​​​ When it's all said and done, only you live in your body. No health professional will ever know as much about you and your body as you do ... Ever.​​​​​​​​ ​​​​​​​​ That doesn't mean that doctors, health professionals, coaches, friends, and family members can't teach you things and can't support you. Of course they can! We all need support along our journey to health, but you're the one "driving the car" so to speak — Not them.​​​​​​​​ ​​​​​​​​ In The Fifth Vital Sign I share the concept that I call the "boardroom analogy." Imagine you're sitting at the head of the table in a boardroom. Around the table are your health professionals and support people ~ also known as your healthcare team. (Consider enlisting a team [as opposed to only relying on one person or one modality] when facing specific health issues, because there is no one person who will ever have all of the answers!)​​​​​​​​ ​​​​​​​​ Now that you're picturing your boardroom table, and the people around it, remember that YOU are at the head of the table.​​​​​​​​ ​​​​​​​​ Each person will make their recommendations based on their experience, training, and perceptions of illness — but YOU (and only you) get to make the final decision or decisions of how you will proceed.​​​​​​​​ ​​​​​​​​ You are not required to take any particular course of action. That leaves you free to tune into your intuition, and decide what is best for you.​​​​​​​​ ​​​​​​​​ TRUST YOUR INTUITION. Don't ignore the inner voice (you know she's usually, if not always, right).​​​​​​​​ ​​​​​​​​ Is there a better time for this reminder than on International Women's Day?​​​​​​​​ ​​​​​​​​ Comment below if you've ever had to advocate for the care you need (because you didn't get it from your doctor or another reason?)👇🏾
2 months ago
View on Instagram |
12/16
✨Getting your partner on board with charting✨​​​​​​​​ ​​​​​​​​ 🤔One of the realities of using fertility awareness as a birth control method is that you need your partner's participation in order for it to be effective. This can be good or bad ...​​​​​​​​ ​​​​​​​​ ✅Getting your partner involved means that the responsibility of birth control is SHARED, and it tends to foster communication since you have to negotiate when unprotected sex can happen​​​​​​​​ ❌If your partner is UNWILLING to modify his behaviour (i.e. wear a condom, withdraw, and/or participate in non-penis in vagina intercourse on your fertile days), then fertility awareness won't work for you😢​​​​​​​​ ​​​​​​​​ Here are a few tips to (hopefully) get him on board with charting!​​​​​​​​ 📍Educate him about the side effects of hormonal birth control (including depression, painful sex, low libido, nutrient deficiencies, increased risk of certain cancers, blood clots and stroke, delay in the return of normal fertility, and more!)​​​​​​​​ 📍Share the science! Let him know that when used correctly, fertility awareness has been shown to be up to 99.4% effective in preventing pregnancy. PMID: 17314078​​​​​​​​ 📍Take time to learn the method yourself so you can explain it accurately and intelligently​​​​​​​​ 📍Consider taking a class! Many of my clients find that their partners take it much more seriously when they are taking it seriously too!​​​​​​​​ 📍 Share the benefits! Like having a libido again 🤦🏾‍♀️! Many women find that their libido improves post-pill. When you opt for fertility awareness (or other non-hormonal methods), you are preserving your natural fertility, achieving the benefits of regular ovulation (i.e. balancing your natural hormones!), and putting your health first!​​​​​​​​ ​​​​​​​​ 📍Some resources:​​​​​​​​ 🎧fertilityfriday.com/405 & fertilityfriday.com/404🎧​​​​​​​​ 📚The Fifth Vital Sign & Taking Charge Of Your Fertility📚​​​​​​​​ ​​​​​​​​ Is your partner on board? Let us know👇🏾
fertilityfriday
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✨Getting your partner on board with charting✨​​​​​​​​ ​​​​​​​​ 🤔One of the realities of using fertility awareness as a birth control method is that you need your partner's participation in order for it to be effective. This can be good or bad ...​​​​​​​​ ​​​​​​​​ ✅Getting your partner involved means that the responsibility of birth control is SHARED, and it tends to foster communication since you have to negotiate when unprotected sex can happen​​​​​​​​ ❌If your partner is UNWILLING to modify his behaviour (i.e. wear a condom, withdraw, and/or participate in non-penis in vagina intercourse on your fertile days), then fertility awareness won't work for you😢​​​​​​​​ ​​​​​​​​ Here are a few tips to (hopefully) get him on board with charting!​​​​​​​​ 📍Educate him about the side effects of hormonal birth control (including depression, painful sex, low libido, nutrient deficiencies, increased risk of certain cancers, blood clots and stroke, delay in the return of normal fertility, and more!)​​​​​​​​ 📍Share the science! Let him know that when used correctly, fertility awareness has been shown to be up to 99.4% effective in preventing pregnancy. PMID: 17314078​​​​​​​​ 📍Take time to learn the method yourself so you can explain it accurately and intelligently​​​​​​​​ 📍Consider taking a class! Many of my clients find that their partners take it much more seriously when they are taking it seriously too!​​​​​​​​ 📍 Share the benefits! Like having a libido again 🤦🏾‍♀️! Many women find that their libido improves post-pill. When you opt for fertility awareness (or other non-hormonal methods), you are preserving your natural fertility, achieving the benefits of regular ovulation (i.e. balancing your natural hormones!), and putting your health first!​​​​​​​​ ​​​​​​​​ 📍Some resources:​​​​​​​​ 🎧fertilityfriday.com/405 & fertilityfriday.com/404🎧​​​​​​​​ 📚The Fifth Vital Sign & Taking Charge Of Your Fertility📚​​​​​​​​ ​​​​​​​​ Is your partner on board? Let us know👇🏾
2 months ago
View on Instagram |
13/16
🌷The Fifth Vital Sign 🌷​​​​​​​​ ​​​​​​​​ 💭 Your menstrual cycle is your fifth vital sign, just like your pulse, temperature, respiration rate, and blood pressure and it is time we learn more about it and what we can learn about our body through it.​​​​​​​​ ​​​​​​​​ Unlike what you were (or weren't!) taught in junior high school, your cycle matters whether or not you're actively trying to conceive.​​​​​​​​ ​​​​​​​​ By paying attention to your fifth vital sign you can learn...​​​​​​​​ 📍If your hormones are balanced​​​​​​​​ 📍If you're actually ovulating​​​​​​​​ 📍How to tell when you're fertile​​​​​​​​ 📍When is the best time to have sex when you're trying to get pregnant​​​​​​​​ 📍How to prevent pregnancy without hormones​​​​​​​​ 📍And so much more!​​​​​​​​ ​​​​​​​​ This is one of the main reasons for the title of my book 👇🏾​​​​​​​​ 📚 #TheFifthVitalSign 📚 ​​​​​​​​ ​​​​​​​​ 📚 Here are a few things I cover when you're ready to learn more ...​​​​​​​​ ✨What a normal cycle looks like​​​​​​​​ ✨The best way to chart your cycles​​​​​​​​ ✨how to increase your fertility awareness​​​​​​​​ ✨Natural methods for managing period pain and PMS​​​​​​​​ ✨How to successfully avoid pregnancy without the pill​​​​​​​​ ✨How to plan ahead if/when you want to get pregnant​​​​​​​​ ✨How best to manage important aspects of your health; from the quality of your sleep, exercise, and help you lead a healthier diet​​​​​​​​ ​​​​​​​​ Have you started listening to your fifth vital sign? What have you learned so far? Let us know in the comments below! 👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #gaslighting #medicalgaslighting #TheFifthVitalSignBook #periodprobs #periodproblems #periodpain #advocacy #sideeffects
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🌷The Fifth Vital Sign 🌷​​​​​​​​ ​​​​​​​​ 💭 Your menstrual cycle is your fifth vital sign, just like your pulse, temperature, respiration rate, and blood pressure and it is time we learn more about it and what we can learn about our body through it.​​​​​​​​ ​​​​​​​​ Unlike what you were (or weren't!) taught in junior high school, your cycle matters whether or not you're actively trying to conceive.​​​​​​​​ ​​​​​​​​ By paying attention to your fifth vital sign you can learn...​​​​​​​​ 📍If your hormones are balanced​​​​​​​​ 📍If you're actually ovulating​​​​​​​​ 📍How to tell when you're fertile​​​​​​​​ 📍When is the best time to have sex when you're trying to get pregnant​​​​​​​​ 📍How to prevent pregnancy without hormones​​​​​​​​ 📍And so much more!​​​​​​​​ ​​​​​​​​ This is one of the main reasons for the title of my book 👇🏾​​​​​​​​ 📚 #TheFifthVitalSign 📚 ​​​​​​​​ ​​​​​​​​ 📚 Here are a few things I cover when you're ready to learn more ...​​​​​​​​ ✨What a normal cycle looks like​​​​​​​​ ✨The best way to chart your cycles​​​​​​​​ ✨how to increase your fertility awareness​​​​​​​​ ✨Natural methods for managing period pain and PMS​​​​​​​​ ✨How to successfully avoid pregnancy without the pill​​​​​​​​ ✨How to plan ahead if/when you want to get pregnant​​​​​​​​ ✨How best to manage important aspects of your health; from the quality of your sleep, exercise, and help you lead a healthier diet​​​​​​​​ ​​​​​​​​ Have you started listening to your fifth vital sign? What have you learned so far? Let us know in the comments below! 👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #gaslighting #medicalgaslighting #TheFifthVitalSignBook #periodprobs #periodproblems #periodpain #advocacy #sideeffects
2 months ago
View on Instagram |
14/16
🤔 👀 Should men be equally responsible for preventing pregnancy? 🤔 👀​​​​​​​​ ​​​​​​​​ Last week I released a somewhat controversial episode on the topic of birth control -- and to what extent men should be responsible for unplanned pregnancies.​​​​​​​​ ​​​​​​​​ 🎧 Have a listen here: fertilityfriday.com/404 🎧​​​​​​​​ ​​​​​​​​ Clearly the responsibility for birth control falls on women's shoulders most of the time. Whether that's taking the pill (or other hormonal contraceptive), getting the IUD, or choosing fertility awareness, the bulk of the responsibility tends to fall on us.​​​​​​​​ ​​​​​​​​ That may change later on in life when many men opt for a vasectomy as a permanent birth control option (when they are officially finished having children), but what to do until then?​​​​​​​​ ​​​​​​​​ The fact is that men are fertile every day from puberty onwards. They produce sperm all the time. In other words, men are able to cause pregnancy continuously. Women on the other hand are only fertile for a short window of time each cycle (6 days from a scientific perspective). ​​​​​​​​ ​​​​​​​​ From that perspective, unplanned pregnancies could largely be prevented if men took full responsibility for their ejaculations.🤔😲​​​​​​​​ ​​​​​​​​ What would happen if men all over the world took full responsibility (100%) for birth control? What would that look like? 👀​​​​​​​​ ​​​​​​​​ Let us know in the comments! Do you think men should take full responsibility for birth control? Why or why not? 👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #gaslighting #medicalgaslighting #TheFifthVitalSignBook #periodprobs #periodproblems #periodpain #advocacy #sideeffects
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🤔 👀 Should men be equally responsible for preventing pregnancy? 🤔 👀​​​​​​​​ ​​​​​​​​ Last week I released a somewhat controversial episode on the topic of birth control -- and to what extent men should be responsible for unplanned pregnancies.​​​​​​​​ ​​​​​​​​ 🎧 Have a listen here: fertilityfriday.com/404 🎧​​​​​​​​ ​​​​​​​​ Clearly the responsibility for birth control falls on women's shoulders most of the time. Whether that's taking the pill (or other hormonal contraceptive), getting the IUD, or choosing fertility awareness, the bulk of the responsibility tends to fall on us.​​​​​​​​ ​​​​​​​​ That may change later on in life when many men opt for a vasectomy as a permanent birth control option (when they are officially finished having children), but what to do until then?​​​​​​​​ ​​​​​​​​ The fact is that men are fertile every day from puberty onwards. They produce sperm all the time. In other words, men are able to cause pregnancy continuously. Women on the other hand are only fertile for a short window of time each cycle (6 days from a scientific perspective). ​​​​​​​​ ​​​​​​​​ From that perspective, unplanned pregnancies could largely be prevented if men took full responsibility for their ejaculations.🤔😲​​​​​​​​ ​​​​​​​​ What would happen if men all over the world took full responsibility (100%) for birth control? What would that look like? 👀​​​​​​​​ ​​​​​​​​ Let us know in the comments! Do you think men should take full responsibility for birth control? Why or why not? 👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod #postbirthcontrolsyndrome #mythsandfacts #womenshealth #periods #NFP #FAM #gaslighting #medicalgaslighting #TheFifthVitalSignBook #periodprobs #periodproblems #periodpain #advocacy #sideeffects
2 months ago
View on Instagram |
15/16
🩹 The Patch as Contraception 🩹​​​​​​​​ ​​​​​​​​ 📍The contraceptive patch is basically a wearable version of the combined oral contraceptive pill. The patch releases synthetic estrogens and progestins into your blood stream through your skin to prevent pregnancy.​​​​​​​​ ​​​​​​​​ ✅ Benefits?​​​​​​​​ 👍🏾 It is over 99% effective with perfect use, though typical use is closer to 92% (similar to the pill)​​​​​​​​ 👍🏾 It doesn’t require a daily reminder — instead you have to remember to change your patch once a week, and doesn’t interrupt sex​​​​​​​​ 👍🏾 The hormones from the patch aren't absorbed by the stomach, so it still works if you're sick or has diarrhea​​​​​​​​ ​​​​​​​​ ❌ Possible side effects?​​​​​​​​ 👎🏾 Irregular bleeding, spotting, or amenorrhea ​​​​​​​​ 👎🏾 Headaches, migraines, breast tenderness, nausea​​​​​​​​ 👎🏾 Mood changes, depression, low libido, painful sex, hair loss, yeast infections​​​​​​​​ 👎🏾 Skin irritation, itching, and soreness​​​​​​​​ 👎🏾 Increased risk of heart attack, stroke, deep vein thrombosis, pulmonary embolism (i.e. blood clots)​​​​​​​​ 👎🏾 Increased risk of breast, ovarian, and endometrial cancer, ​​​​​​​​ 👎🏾 Increased risk of dementia later in life (listed on the drug insert FYI), gall bladder disease, vision changes/loss, high blood pressure, impaired liver function, hypothyroidism​​​​​​​​ 👎🏾 Enlargement of existing fibroids​​​​​​​​ ​​​​​​​​ FYI ~ All of the side effects listed above came directly from the CombiPatch drug insert. ​​​​​​​​ ​​​​​​​​ 👀 The increased risk of dementia was a side effect I hadn't seen before 👀​​​​​​​​ ​​​​​​​​ 💭 Now I want to hear from you! Have you used the patch before? Did you have a good experience with it? Not so good? Let us know below 👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod
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🩹 The Patch as Contraception 🩹​​​​​​​​ ​​​​​​​​ 📍The contraceptive patch is basically a wearable version of the combined oral contraceptive pill. The patch releases synthetic estrogens and progestins into your blood stream through your skin to prevent pregnancy.​​​​​​​​ ​​​​​​​​ ✅ Benefits?​​​​​​​​ 👍🏾 It is over 99% effective with perfect use, though typical use is closer to 92% (similar to the pill)​​​​​​​​ 👍🏾 It doesn’t require a daily reminder — instead you have to remember to change your patch once a week, and doesn’t interrupt sex​​​​​​​​ 👍🏾 The hormones from the patch aren't absorbed by the stomach, so it still works if you're sick or has diarrhea​​​​​​​​ ​​​​​​​​ ❌ Possible side effects?​​​​​​​​ 👎🏾 Irregular bleeding, spotting, or amenorrhea ​​​​​​​​ 👎🏾 Headaches, migraines, breast tenderness, nausea​​​​​​​​ 👎🏾 Mood changes, depression, low libido, painful sex, hair loss, yeast infections​​​​​​​​ 👎🏾 Skin irritation, itching, and soreness​​​​​​​​ 👎🏾 Increased risk of heart attack, stroke, deep vein thrombosis, pulmonary embolism (i.e. blood clots)​​​​​​​​ 👎🏾 Increased risk of breast, ovarian, and endometrial cancer, ​​​​​​​​ 👎🏾 Increased risk of dementia later in life (listed on the drug insert FYI), gall bladder disease, vision changes/loss, high blood pressure, impaired liver function, hypothyroidism​​​​​​​​ 👎🏾 Enlargement of existing fibroids​​​​​​​​ ​​​​​​​​ FYI ~ All of the side effects listed above came directly from the CombiPatch drug insert. ​​​​​​​​ ​​​​​​​​ 👀 The increased risk of dementia was a side effect I hadn't seen before 👀​​​​​​​​ ​​​​​​​​ 💭 Now I want to hear from you! Have you used the patch before? Did you have a good experience with it? Not so good? Let us know below 👇🏾​​​​​​​​ ​​​​​​​​ #FertilityFriday #birthcontrol #thepill #FertilityAwareness #TheFifthVitalSign #womenhelpingwomen #womensupportingwomen #menstruationmatters #hormones #pregnancy #fertility #fertilityawarenessmethod
2 months ago
View on Instagram |
16/16

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