Episode 59 - Why Your Gut Health Matters Before, During, and After Pregnancy with Dr. Kelsey Stang

🐚Topics covered

• Dr. Kelsey's journey from studying the history of motherhood to becoming a naturopathic doctor
• Her personal experience with SIBO, hormone imbalances, and how addressing gut health transformed her cycles
• What the microbiome is and why we need bacteria to survive and thrive
• The role of the microbiome in preconception, pregnancy, birth, and postpartum
• How gut health impacts nutrient absorption, immune function, and fertility
• The connection between maternal microbiome and preventing childhood conditions like asthma and allergies
• How babies get inoculated with beneficial bacteria during vaginal birth
• The importance of oral health and gum disease in pregnancy outcomes
• Signs that your microbiome may need attention (beyond just digestive symptoms)
• Practical, accessible recommendations for supporting microbiome health

About Dr. Kelsey Stang

Dr. Kelsey Stang is a licensed naturopathic doctor specializing in women's health, fertility, pregnancy, and postpartum support. After studying history and ethnic studies in her undergrad, she was inspired by a class on the history of motherhood to pursue naturopathic medicine. Her journey with SIBO, hormone imbalances, and the discovery of the connection between gut health and overall wellness led her to focus professionally on the microbiome's role in reproductive health. Dr. Kelsey believes in finding the root causes of disease and supporting the body's natural healing processes, particularly through optimizing gut health for hormone balance and fertility.

Where to find Dr. Kelsey

Instagram: @drkelseystang 

Website: www.drkelseystang.com 

Program: Fertile Future (6-week or 12-week individualized fertility optimization program)

About the Host

I’m Iris Josephina—functional hormone specialist, orthomolecular hormone coach, and entrepreneur. Through Cycle Seeds and The Inner Rhythms Podcast, I support people in reconnecting with their cyclical nature, deepening body literacy, and reclaiming hormonal harmony from a place of sovereignty and embodied knowledge. Most people know me from Instagram, where I share stories, tools, and inspiration on cyclical living, menstrual cycles, fertility, hormones and more. 

Let’s stay connected:

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Transcript

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[00:00:00] Iris Josephina: You are listening to the podcast of Iris Josephina. If you are passionate about exploring the menstrual cycle, cyclical living, body wisdom, personal growth, spirituality, and running a business in alignment with your natural cycles, you're in the right place. I'm Iris. I'm an entrepreneur, functional hormone specialist, trainer and coach, and I am on a mission

[00:00:29] Iris Josephina: to share insights, fun facts, and inspiration I discover along the way as I run my business and walk my own path on earth. Here you'll hear my personal stories, guest interviews, and vulnerable shares from clients and students. Most people know me from Instagram where you can find me under at cycle seeds, or they have been a coaching client or student in one of my courses.

[00:00:52] Iris Josephina: I'm so grateful you're here. Let's dive into today's episode. Hey Kelsey, welcome to the podcast. 

[00:01:01] Dr. Kelsey Stang: Thank you so much for having me. I'm really excited to chat with you. 

[00:01:05] Iris Josephina: Me too. And before we dive into the topic of today, which is the microbiome, I'm curious to know whether you could give us like a little intro on who you are and what your background is.

[00:01:19] Dr. Kelsey Stang: Yeah, absolutely. So I am a licensed naturopathic doctor, which means that I went to an accredited medical school for many years. and there I trained kind of as a primary care provider, so we learned pharmaceutical treatments for conditions, how to diagnose conditions, but then also herbal treatment options, homeopathy, nutrition.

[00:01:46] Dr. Kelsey Stang: We kind of really did a deep dive into all the aspects of how to support the body and my heart and soul has always really been in women's health, specifically fertility, pregnancy, and postpartum support. And as a kid, I never really wanted to be a doctor. I studied history and ethnic studies in my undergrad, and it was there that I took a class on motherhood, the history of motherhood.

[00:02:11] Dr. Kelsey Stang: And it completely changed my life. Like how often do we really look at the lens of, society or culture from the perspective of the transition into motherhood? And I was really drawn to and inspired by that potent transformation around becoming a mother. Yes. For the person who's birthing the child, but also for the whole community.

[00:02:35] Dr. Kelsey Stang: Right. How does a community shift and change when a new member. Is brought into the space. So my plan was to get a master's degree and travel the world, researching and writing about how motherhood is experienced in different places of the world. And at that time I was also studying to become a yoga instructor and had always, since I was a young girl, been really passionate about healthy, healthy foods, healthy eating, and living a more naturally based life.

[00:03:05] Dr. Kelsey Stang: So I was studying for, you know, graduate program test one day. And you know those moments when something just comes to your mind, like the thoughts just click, right? Those like big download moments where we feel like, oh my gosh, why haven't I looked at it this way before? This was one of those moments and I realized.

[00:03:23] Dr. Kelsey Stang: That I didn't want to just go observe and write about the process of motherhood. I really wanted to go deeper into how to actually support families and community on that physical level. So I looked up naturopathic healthcare or naturopathic medicine, something I Googled at the time, and found the path of becoming a naturopathic doctor and haven't really looked back since.

[00:03:48] Dr. Kelsey Stang: And while I was in school I was again really interested in the process of pregnancy. I really was motivated at the time to stop taking birth control. I had been on birth control since I was 13 for really heavy periods. My pediatrician put me on birth control and I'd been on it since, and I was having a lot of just kind of random health symptoms.

[00:04:09] Dr. Kelsey Stang: I was having chronic eczema, migraines, fatigue, constant hit. chronic constipation and I was really convinced that stopping birth control would help with at least one of those symptoms. So I stopped birth control and nothing changed. Not only did my symptoms not improve, but my period didn't come back.

[00:04:29] Dr. Kelsey Stang: and so naturally I was concerned, right? We expect some shift to happen with our body and it doesn't quite happen. So I started seeing an naturopathic doctor for myself who really educated me on. So much she highlighted for me that my hormone imbalance and lack of period wasn't really the problem.

[00:04:48] Dr. Kelsey Stang: That was the symptom for what was going on, and there were many other underlying issues that needed support, and I had a significant bacterial overgrowth in my gut at the time in my digestive system called. SIBO or small intestinal bacterial overgrowth and low digestive function, and my adrenal glands weren't working well.

[00:05:08] Dr. Kelsey Stang: I had abnormal cortisol. I was teaching hot yoga four days a week. I was running, I was a big runner back then. I was in medical school. I was really burning the candle at both ends. If that was even an understatement for that time in my life. So we really worked on stress and optimizing my gut health and so much more.

[00:05:27] Dr. Kelsey Stang: My periods came back healthier than ever, and over the course of that year, my eczema got better, my headaches went away, and I started having regular bowel movements for the first time in my life. I. And this all really led to my body being in a really healthy, vital place that I got pregnant with our first kiddo.

[00:05:46] Dr. Kelsey Stang: And you know, to this day, I'm convinced not only from my own experience, but from the hundreds of couples that I've supported in this process, that optimal health in the preconception window is a very important element. To not only getting pregnant, but to having a healthy pregnancy, healthy delivery, and healthy postpartum transition.

[00:06:08] Dr. Kelsey Stang: And you know, as we establish those healthy, nourishing routines for our body, creating a space to process mental or emotional experiences and specifically support our fertility health, we're really setting ourselves up for this really transformative and potencies sin of motherhood. 

[00:06:25] Iris Josephina: Yeah, I totally agree with that.

[00:06:27] Iris Josephina: Thank you so much for such an elaborate introduction, and I'm so pleased to hear that you were also in school learning about the history of motherhood and how motherhood is experienced in different cultures. Because my background is actually in cultural and medical anthropology. That's how I started.

[00:06:48] Iris Josephina: Amazing. I. During my final research, I had a huge dilemma because I was there as a young girl. I was 22 years old and one of my informants was pregnant. And she said, okay, when the baby comes, you come with me. Okay. And I was like, uh, okay. This is probably good for my data. I had no idea. I literally had no idea.

[00:07:11] Iris Josephina: And I ended up, being present at the birth of her baby. Wow. So this experience, obviously as you know, you know, shifted my entire life, and that's how I decided to become a doula because I wanted to do this hands-on work and I wanted to be present, and I wanted to not just observe and write because that was not doing justice to the entirety of the experience.

[00:07:37] Iris Josephina: And, so I can very much relate to, to your experience. Um, yeah. 

[00:07:43] Dr. Kelsey Stang: That's amazing. I love that connection. It's so true. You know, being on the outside is beneficial. And of course we love reading papers and we love analysis of situations, but yeah, being more hands-on is also really fruitful. 

[00:07:56] Iris Josephina: Yeah. And it also helps the community, you know, the support like.

[00:08:00] Iris Josephina: When, when you're an observer, I had to choose like, am I a participant observer, a participant and an observer and a scientist, like a social scientist, or am I going to be a woman standing next to this woman needing my hand right now? Mm-hmm. So I completely understand your, your experience and, and also why you chose to be part of the more hands-on community support.

[00:08:29] Iris Josephina: Because I feel that that's where the real transformation happens. And then I think also your personal experience, um, you had an embodied experience of, of what it feels like when things are not quite right. And then you also had this embodied experience of feeling the improvement and having the feedback of your body.

[00:08:50] Iris Josephina: And I feel that for a lot of people in our. Our field. This is like such a beautiful motivation and drive and passion behind our work to support others because we know where people are and where they can go. Mm-hmm. So I always like when people have had their own fair share, even though it may have been hard, um, it makes you, someone people can trust.

[00:09:15] Iris Josephina: I feel. Yeah. Thank you for, for sharing all of that. And, you mentioned. A little bit already how, how you got interested in the microbiome and I'm, I'm sure this is also connected to your own journey with SIBO and the, the overgrowth in your own gut issues. And how, how did you get interested in the microbiome, like professionally?

[00:09:39] Dr. Kelsey Stang: Mm-hmm. Yeah, I think this really started by my persistent focus on really wanting to find out the root cause of dis disease in the body. Mm-hmm. So I began seeing in my patients and you know, doing a lot of research on how essential gut health is for overall health, particularly hormone balance, fertility and reproductive health, but also.

[00:10:04] Dr. Kelsey Stang: Skin health, cognition, mood, energy, sleep, and so much more. And looking at gut function as well as the microbiome, we can often find ways to support those imbalances that really helps support. The whole body restoring health, the way I look at it at least is, you know, really restoring health at one of the primary levels.

[00:10:28] Dr. Kelsey Stang: And of course there are other root causes to disease, but gut health is often a place I'm exploring with my patients. And I do see, you know, even if it's not the thing that shifts everything, right, usually there's multiple factors. it's one of the big elements that I find in just really optimizing health in general.

[00:10:47] Iris Josephina: Yeah, completely agree. And just for people listening who are thinking like, um, what is the microbiome? Could you go into that a little bit and explain to us like what it is and why is it so important? Like, you already touched upon it a little bit, but could you explain to people like what is actually the microbiome and why do we need it?

[00:11:08] Dr. Kelsey Stang: Yeah, in a very simplistic breakdown of it, the word microbiome really refers to an ecosystem of diverse bacteria. And you know, when you speak of a microbiome, it's usually related to a particular area. So we have a microbiome for our skin. It's a different microbiome that's on the surface of our eye, that's, you know, in the vagina, that's in the gut.

[00:11:31] Dr. Kelsey Stang: And there's similarities. You know, we can have a crossover of certain bacterial species that are inhabiting. Different tissues, but, but really each, each tissue, each area in our body will have its own individualized microbiome. So it's gonna be right that diverse bacterial presence and bacteria are really important.

[00:11:53] Dr. Kelsey Stang: And this is something that I've been thinking on a lot lately, is that, we think as humans we're clean and separate from, and safe from, you know, bacteria or microorganisms. But we wouldn't be able to survive without them in, in truth like we need, exactly. We need, it's vital for our existence to have bacteria.

[00:12:17] Dr. Kelsey Stang: So that's something I'm often educating my, my patients and they literally live 

[00:12:20] Iris Josephina: in our bodies. 

[00:12:21] Dr. Kelsey Stang: Exactly. And we want them there. We want to nourish them, we want to feed them. Yes. So that's how, that's really it. It's really, it's a complex topic, but I think when we understand how simple it is in that, you know, it's an ecosystem.

[00:12:36] Dr. Kelsey Stang: If we think of any other ecosystem, we need to have a symbio, symbiotic relationship within that ecosystem. And then there can be disruptions to the ecosystem that need to be shifted. that's, that's really how I think of the microbiome and how I often explain it. 

[00:12:50] Iris Josephina: Yeah. Beautiful. Yeah, and we spoke, you, we both spoke earlier about, the preconception phase, how important that is, and then also pregnancy, birth and postpartum.

[00:13:02] Iris Josephina: And I have like read cry quite a lot about the microbiome in relation to all these different, cyclical phases of our. Lives. And I've also attended some, some workshops with, Dr. Michelle Ong, who speaks about it in so many beautiful ways. but I'm curious whether you could take us on a little journey and explain what the role of the microbiome is in relation to all of these different, very important phases of, the growth of a baby.

[00:13:37] Iris Josephina: So preconception, pregnancy, birth, and postpartum. 

[00:13:42] Dr. Kelsey Stang: Yeah, absolutely. I mean, like you say, those different phases are their own, but also globally, right? Part of the big transition that's happening in that season of life. So I'll kind of break down what's happening in each of those different times, just to kind of ZZ zoom in on what's happening.

[00:14:01] Dr. Kelsey Stang: So for preconception, having stable, a stable gut. Gut function and a balanced microbiome really equates to being able to absorb and digest nutrients from all of the good food we're eating on a, on a very introductory level, so many people, right, change their diet in some way when intentionally supporting their, oh, you're breaking 

[00:14:23] Iris Josephina: up a little bit.

[00:14:24] Dr. Kelsey Stang: And often that's eating more vegetables or increasing antioxidants, or increasing anti-inflammatory foods, which are all really good shifts to make. But having a stable microbiome really helps to ensure that we're absorbing all of the nutrients from the good foods that we're eating. Like we just, you know, acknowledge that we need good bacteria, we need bacteria to survive.

[00:14:48] Dr. Kelsey Stang: We need certain bacteria to absorb certain vitamins. And without the presence of those bacteria, we risk vitamin or nutrient deficiency. And when there are imbalances in the microbiome, which ITI typically think of as like not enough good bacteria, maybe an overgrowth of bad bacteria to really as simplify and to like black and white.

[00:15:10] Dr. Kelsey Stang: Phases here. when there are imbalances in the microbiome, this can lead to a lot of inflammation in the gut. So the immune system might be more heightened in its response because there is this imbalance in the ecosystem, in the microbiome. So the immune system gets the signal that there's something that it needs to do.

[00:15:30] Dr. Kelsey Stang: There's, you know. in inflammation or there's, you know, bacterial overgrowth that it needs to fight off, if you will, and that can often lead to immune system, changes that can cause inflammation and, you know, other things that could be impacting fertility. I. So those are kind of the primary ways that I see the microbiome impacting preconception.

[00:15:51] Dr. Kelsey Stang: And there are, there are others, but I think as a, you know, as a starting point, those are really good ones to think about. and when it comes to pregnancy, research has shown that the maternal microbiome plays a role in healthy fetal development and even in preventing some common childhood health issues.

[00:16:14] Dr. Kelsey Stang: And, we see complications particularly in the research, in pregnancy, like preeclampsia, fetal growth restriction, gestational diabetes, excessive gestational weight gain or premature birth have all been linked to having poor gut health or imbalances in the microbiome. And I think this is huge and truthfully, I don't think there's enough research, in these.

[00:16:38] Dr. Kelsey Stang: In these segments of this process, like we're not really studying maternal microbiome enough as we as we could be in terms of how it is impacting those conditions. But there's definitely a link within the research. And we also see that a stable maternal microbiome. So that's while the fetus is developing.

[00:16:57] Dr. Kelsey Stang: Can help prevent conditions. What's termed as atopy in children. So that's gonna include things like asthma, eczema, and allergies. So the maternal microbiome, the space where, you know, baby is developing, influences, the fetal immune system. so going into pregnancy right with a balanced and stable microbiome can be a really great way to support or prevent any complications during pregnancy.

[00:17:24] Dr. Kelsey Stang: Which segues nicely into how the microbiome impacts birth. So if the baby is able to be born vaginally, as they pass through that birth canal, they're exposed to the mother's microbiome. And this is, it's more specifically they're exposed, being exposed to the mother's of vaginal microbiome. And this helps to inoculate baby's microbiome.

[00:17:46] Dr. Kelsey Stang: So it helps to kind of start that process of exposure to baby from, you know, bacteria that again, the body needs to survive. and that also starts the process of, you know, honing in some specific work for the baby's immune system as it's being exposed to, you know, the outside world for the first time.

[00:18:06] Dr. Kelsey Stang: So a diverse microbiome can be one of the ways that we really help to prevent, You know, any issues, any, suboptimal function of baby's immune system and then also preeclampsia. Coming back to that is, you know, something that can impact the birth process or even postpartum. You know, that immediate postpartum time where having, you know, a rich and diverse microbiome is one of the ways that we can, you know, put, put that little health insurance card in the process and see that we are supporting our body in a way that's nourishing our future baby.

[00:18:41] Dr. Kelsey Stang: And then the postpartum, the big shift, not, not really the big shift within the microbiome. There are definitely changes that we see, but really just the big overall shift, right? so some changes in the microbiome before, or during pregnancy. Can impact the postpartum microbiome and the postpartum time can also be its own experience.

[00:19:05] Dr. Kelsey Stang: So I will say that this is, again, an area that needs more research. So understanding of the postpartum microbiome is something we're learning more about every day. One interesting nugget that we see is that women who develop gestational diabetes also experience a gut microbiome that is less diverse and this can continue even after birth or the resolution of gestational diabetes.

[00:19:30] Dr. Kelsey Stang: We see that, you know, less than diverse, that more, simplified microbiome and yeah, the other big piece of the postpartum window, the postpartum season is of course. The big emotional shift that happens in this time. And yes, life is so different and physical body is in a state of recovery. and we know that the gut plays a big role in our mood.

[00:19:55] Dr. Kelsey Stang: Specifically, gut bacteria can influence our neurotransmitters, which are. You know, the, the hormone signaling our mood, they're really like the substance for how we are experiencing our mood within our body. And the microbiome plays a big role in hormone metabolism, which hormones are drastically dropping, and that immediate postpartum time and during the first, you know, couple of weeks of the postpartum window, we're really clearing out a lot of hormones.

[00:20:24] Dr. Kelsey Stang: So supporting a balanced and stable and really diverse microbiome can make. That transition. Feel more supported. I see it all the time in a lot in my patients, when we really work on gut health, you know, the whole sequence of events, the pregnancy is smooth, you know, birth goes, goes well most of the time Those are, there are some things that are out of our control, of course.

[00:20:47] Dr. Kelsey Stang: And then the postpartum time, you know, I definitely see less, um, emotional fluctuation and um, you know, continual. Issues, if you will. If there are any challenges or complications in the pregnancy, those tend to resolve really simply postpartum. 

[00:21:05] Iris Josephina: Yeah. Hmm. Thank you for sharing all of that. So much wisdom and so much knowledge you have.

[00:21:11] Iris Josephina: And I especially think that two things that this postpartum piece is so often forgotten. Like people, to me it seems that people are like. Yeah, this postpartum period is like this entire mystery and it kind of like runs you over like a truck and there's nothing you can do and you have no control over it.

[00:21:35] Iris Josephina: but what you were explaining with. The impact of our gut held on our neurotransmitters and on hormone hormone clearance after birth, after this gigantic drop. It makes so much sense that when we support the microbiome and the gut before we get pregnant and maintain that health all throughout pregnancy and birth, that we actually protect ourselves postpartum.

[00:22:00] Iris Josephina: and another thing that I have been reading about. A lot is, the microbiome in the mouth and how gum disease and periodontal issues, impact how people give birth. And, and there actually has been a lot of research on that. It's even like talked about at offices in my country, in the Netherlands, like they have these information sheets like, take care of your teeth because it's.

[00:22:27] Iris Josephina: Possible that it impacts like your baby, that there is a premature birth or low birth weight. Wow. So there, there is some improvement in some countries in that. And I really, I mean, I'm very grateful that people are actually talking about this. But many people don't know. But for, for this part, the research has been like very clear.

[00:22:47] Dr. Kelsey Stang: I love that point so much. And I, yeah. Oh my gosh. If we could have more just educational resources for women or, you know, everyone, people with regard to how important, you know, gut and oral health is for our overall health too. One of the like simplified ways that I think about this is that. I think we forget that our mouth is actually part of our digestive system.

[00:23:10] Iris Josephina: Yes. 

[00:23:10] Dr. Kelsey Stang: You know, it's, it's the start. It's the start. I was taught in school, if you were to like, you know, open up your lip and see the inside of your gum, that like healthy red, pigmented mucosa is what your entire digestive system looks like when it's healthy and vibrant. You know, so if there are any imbalances in the mouth, if we have, you know.

[00:23:29] Dr. Kelsey Stang: Chronic, anything chronic that we're dealing with within our oral cavity, or we could be completely asymptomatic. That's the tricky part with the mouth, and we could still have a slight bacterial imbalance there that could be also transmitting to what's happening further down in the gut. 

[00:23:44] Iris Josephina: Yeah, it's so important.

[00:23:45] Iris Josephina: Everything is connected. 

[00:23:47] Dr. Kelsey Stang: Yes, it's so true. 

[00:23:50] Iris Josephina: So if somebody, if somebody has like microbiome issues, like what are some of the signs that our microbiome in our body is showing, that points towards. Your entire digestive tract needing some attention. Like what, what? What do people look out for? Because sometimes when we have issues, especially like for your example, you've been constipated your entire life, so it was your default, it was your normal, you didn't know anything else.

[00:24:21] Iris Josephina: So I feel that with a lot of these symptoms. They are so normalized that people are like, oh, I actually poop like this my entire life. Mm-hmm. I didn't know that was wrong. so what are some of the things that people can look out for that they can like start discovering like, oh, maybe my body may need some support.

[00:24:39] Dr. Kelsey Stang: Yes. I love that that point, because that's one of the things that I'm al also always saying is that just because it's something that's been around. For, for a long time. For you, it doesn't necessarily mean that that's, that's healthy and that my constipation was like such an, a perfect example because I would, you know, it was, it was just my normal right.

[00:24:57] Dr. Kelsey Stang: There was nothing wrong with it. So sometimes there aren't any specific symptoms and I'm gonna start with those first. Sometimes all of the other symptoms that we're having that aren't even related to our gut or our digestion, those are the biggest signs that there could be something off in the microbiome.

[00:25:15] Dr. Kelsey Stang: And I'm talking about things like acne or eczema or psoriasis, any skin condition. I'm always starting with gut health because our skin is like an external representation of what's happening in our gut. So if there are any issues there, the gut is an important place to start with support, and then hormonal stuff as well, like irregular cycles.

[00:25:38] Dr. Kelsey Stang: PCOS, lots of great research on the importance of microbiome or the impact the microbiome has on endometriosis. Um, recurrent pregnancy loss or even difficulty getting pregnant, right? Because it comes back to what we mentioned earlier and yeah, all of the importance of the microbiome in that preconception period.

[00:25:57] Dr. Kelsey Stang: And then I'll also add symptoms like anxiety, depression, or mood sym mood swings, right? Our, our gut is our second brain as well, is another way that we often refer to gut function, and we wanna make sure that our gut is really stable and healthy and balanced for our mood to also be that way. I. And then insomnia, right?

[00:26:17] Dr. Kelsey Stang: Sleep issues, fatigue, metabolic issues, trouble losing or gaining weight can all be symptoms that there are some imbalances in the microbiome. And then of course, gut specific symptoms are also important to mention. So I. Like we've talked about constipation, it's, you know, ideal to have a full, complete bowel movement every day.

[00:26:39] Dr. Kelsey Stang: That is sort of my optimal, you know, one to two, maybe even three bowel movements a day. diarrhea or two loose of stools can signal that there is some imbalances in the gut. of course, things like gas or bloating, heartburn or acid reflux, undigested food in the stool. Those are all like specific signs from our digestive system that it means a little bit more love and attention.

[00:27:05] Dr. Kelsey Stang: And the last one that I'll add that I think is often overlooked to is food intolerances. So I've had so many patients over the years come into me to see me. Eating a limited diet because when they stray away from those particular foods, their symptoms come back and just avoiding the foods isn't going to be enough to really heal the gut or reestablish microbial diversity.

[00:27:31] Dr. Kelsey Stang: It's sort of the bandaid, right on mod moderating symptoms. But that can be a really good sign from the body too, that there are are imbalances in the microbiome, in the digestive function that could use some. Attention and tending. 

[00:27:48] Iris Josephina: Hmm mm-hmm. Thank you. Thank you for sharing all of this. And I think it, it can give people a little bit of an idea about the direction that they can think in or the symptoms that they can look out for.

[00:28:01] Iris Josephina: Do you have any recommendations for people who are trying to get pregnant but have issues with their microbiome? And maybe you can talk about the person getting pregnant, but also their partner. So male and female factor for both. 

[00:28:17] Dr. Kelsey Stang: Yeah, absolutely. I have a lot of recommendations. the first one is to diversify the foods that you're eating.

[00:28:25] Dr. Kelsey Stang: I usually recommend to aim for six to nine servings of fruits and vegetables daily. I. Primarily, mostly vegetables. And then on a larger scale, aiming to eat at least 30 different plant-based foods per week. And spices and herbs count. And this is something you could absolutely do with your partner. I.

[00:28:46] Dr. Kelsey Stang: Both of you getting on board with it will be even better for your fertility, uh, potential. And you can do it together in a team effort to keep track of the foods that you're eating throughout the week and celebrate at the end of the week when you hit the goal of 30 different plant-based foods a week.

[00:29:03] Dr. Kelsey Stang: And this really helps to provide fuel for the microbiome quite literally. Hmm. Um, another recommendation I often give is to really slow down during mealtime or when eating. And this is a really important one to make sure that we're in that rest and digest nervous system response state. Hmm. So, you know, not watching TV or having challenging conversations or eating during work time, but you definitely deserve Right.

[00:29:32] Dr. Kelsey Stang: The 10, 15 minutes to carve out a special individualized time. For you to tend to your body and to really eat in a calm and relaxed environment. So that's one way that I think, at least here in America, in the States, right, we're constantly on the go and, slowing down to eat is something that is really transformative for a lot of my patients.

[00:29:56] Dr. Kelsey Stang: Um, and then the other ones are to limit processed foods and opting for organic produce when possible. So processed foods don't have as much fuel for the microbiome. Um, I think of them as more like empty, empty nutrients. And some research has also shown that pesticides can disrupt the microbiome. They basically work on the crops or on the plants, right, as an antimicrobial.

[00:30:21] Dr. Kelsey Stang: And then we're consuming that and that can disrupt our. Beneficial microbiome as well. and then also focusing on fiber. Fiber is essential fuel for the microbiome, getting a balance of both soluble and insoluble fibers in the diet. Um, so you know, a blend of eating fruits with peels, things like apples and pears and grapes and blueberries as well as, you know, good veggies with fiber, you know, our cruciferous veggies like broccoli, cauliflower, even carrots.

[00:30:53] Dr. Kelsey Stang: Avocados, all really good sources of fiber, nuts and seeds. There's so many. So that as we naturally shift, you know, to eating more plant-based whole foods, we're naturally going to be increasing our fiber content. And then listen, if your symptoms are present or you're concerned or questioning whether you have symptoms, listening to your body, is also like the best recommendation I can give because your body is really smart and I think of symptoms as little messages from our body that it needs a little bit of attention and tending to.

[00:31:29] Iris Josephina: Hmm. Thank you. These were all super good and also accessible tips. I feel like sometimes when we, when we get tips for the microbiome, it's so beyond what we can comprehend. Mm-hmm. And these tips are so accessible, we can do them from our own home. Mm-hmm. And also do it together as a couple if we're. On our preconception journey.

[00:31:55] Iris Josephina: Yeah. So thank you so much for sharing those with us. Mm-hmm. Um, is there any final wisdom you'd like to share with our listeners, especially if they're maybe not knowing where to start or if they're thinking they may be struggling with their microbiome? I am. 

[00:32:13] Dr. Kelsey Stang: Yeah. I mean. Really starting with those recommendations, if you feel like you have, you know, your, your gut health is off a little bit or you really wanna focus on this element of your preconception health.

[00:32:27] Dr. Kelsey Stang: You know, focusing on what, how you're putting, how you're putting food into your body and what you're putting into your body, and just remembering that this is such a potent season of life to. Really focus on how we can better nourish and care for our bodies. Even if you think you're years away from wanting to get pregnant or if you're really actively trying to get pregnant, that taking the space to lovingly nurture your body and tend to your health and prepare for this really big shift in your life is beneficial and it, and it will pay off not only for the process of getting pregnant, but for the many years to come.

[00:33:06] Dr. Kelsey Stang: And yeah. Remembering that your body is wise and fertile and capable of greatness. 

[00:33:15] Iris Josephina: Hmm. Beautiful. Yeah. And if people want to learn more about you and what you do, what is the best way, uh, to find you? Where can people find you? 

[00:33:27] Dr. Kelsey Stang: Yeah, I'm probably most active on Instagram, so my Instagram is just at Dr.

[00:33:33] Dr. Kelsey Stang: Kelsey staying, D-R-K-E-L-S-E-Y, staying. my website is also the same, so www.drkelseyst.com. Those are probably the two best places to find me.

[00:33:48] Iris Josephina: Amazing. And do you have any like current offerings or things that people should know about? 

[00:33:55] Dr. Kelsey Stang: Yeah, I am always offering my Fertile Future program, which is a, currently, it's a six week or 12 week program, really focused on individualized support for optimizing fertility health. We dive into hormone balance and gut health really as the lens to, you know, optimizing health for a future pregnancy.

[00:34:19] Dr. Kelsey Stang: So that program is always, I'm always enrolling. It's not like a. You know, a pulse offering. It's always available for folks who are ready to take more of a deep dive into their preconception health.

[00:34:35] Iris Josephina: Hmm. Beautiful. 

[00:34:37] Dr. Kelsey Stang: Yeah. 

[00:34:39] Iris Josephina: Thank you so much for coming on here and sharing your story and your wisdom. I will make sure that I pasted all the links in the show notes so that people know where they can find you. Great, and I'm just really grateful that we connected and that you came here to share so much knowledge about the microbiome that people really deserve.

[00:35:03] Dr. Kelsey Stang: Oh, thank you so much for hosting this really, really informative and educational podcast. I really appreciate the work that you're doing and holding space for people to learn about this important stuff. 

[00:35:15] Iris Josephina: Oh, thank you. Yeah. Okay, this wraps up today's episode. Thank you so much for listening. Want to know more about me?

[00:35:23] Iris Josephina: The best way to reach me is via At Cycles Seeds on Instagram, and if you heard something today and you think, oh my God, wow, I learned something new. Feel free to share the podcast on your social media and tag me or leave a review of rating. In this way, you help me reach more people like you. Thank you so much.

[00:35:42] Iris Josephina: