FERN Rising Podcast with Dr. Ashley Burton

In this episode, I sit down with Riannon Setterfield, birth and postpartum doula, pediatric sleep consultant, prenatal and postnatal yoga instructor, and co-owner of Harbour City Doulas.Riannon shares her journey into birth work and how her own experience as a mother opened her eyes to the profound impact that support can have during pregnancy, birth, and the postpartum period. What began as a personal experience with postpartum care evolved into a passion for helping families navigate one of the most transformative seasons of life.Together, we discuss the importance of movement and exercise during pregnancy, how physical preparation can influence the birth experience, and why pregnancy is not a time to fear movement but rather an opportunity to build strength, confidence, and connection with your changing body.We also explore common misconceptions about prenatal fitness, birth preparation strategies, the role of doulas in supporting families, and how education can help parents feel more empowered throughout their journey.Whether you're currently pregnant, planning for pregnancy, or simply interested in learning more about birth and maternal health, this conversation offers practical insights and encouragement to help you approach pregnancy and birth with greater confidence.In this episode, we discuss:• Riannon's journey into birth work and postpartum support• The role of birth and postpartum doulas• Why movement matters during pregnancy• Benefits of prenatal fitness and exercise• Preparing your body and mind for birth• Common myths surrounding exercise during pregnancy• Building confidence and trust in your body's abilities• The importance of support throughout pregnancy and postpartum• Pediatric sleep and early family transitionsOne of the key messages from this conversation is that pregnancy is not about becoming less capable. With the right support, education, and movement practices, it can be a powerful opportunity to build strength, resilience, and confidence as you prepare for birth and parenthood.Connect with Riannon & Harbour City Doulas:Instagram: @harbourcitydoulasWebsite: www.harbourcitydoulas.comDisclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations. 

In this episode, I sit down with Mindan Gunther-Moore, birth and postpartum doula, educator, mentor, and co-owner of Harbour City Doulas, for an honest conversation about pregnancy, birth, and the realities of the postpartum experience.Drawing on years of experience supporting families through pregnancy, labour, and the transition into parenthood, Mindan shares valuable insights into how women can feel more informed, empowered, and supported throughout their journey. We discuss the role of a doula, common fears and misconceptions surrounding birth, and how preparation can help families approach labour with greater confidence and trust in their bodies.We also spend time exploring what is often the most overlooked phase of the journey: postpartum. From recovery and healing to adjusting to life with a new baby, Mindan highlights the importance of support, realistic expectations, and caring for the mother alongside the newborn.Whether you are currently pregnant, planning for the future, or supporting someone through this season of life, this conversation offers practical guidance, reassurance, and a reminder that you were never meant to navigate this transition alone.In this episode, we discuss:• The role of a birth and postpartum doula• Preparing for labour and birth with confidence• Common fears and misconceptions about childbirth• Advocacy, support, and informed decision-making during birth• What postpartum recovery really looks like• The importance of community and support after baby arrives• Practical ways families can prepare for the postpartum period• Why caring for the mother matters just as much as caring for the babyThis episode is a thoughtful reminder that birth is not just about bringing a baby into the world. It is also about supporting the transformation of a woman into a mother.Connect with Mindan & Harbour City Doulas:Instagram: www.instagram.com/harbourcitydoulasWebsite: www.harbourcitydoulas.comDisclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations. 

In today’s episode of FERN Rising, Dr. Ashley Burton explores one of the biggest recent updates in women’s health and fertility medicine: the proposed renaming of PCOS to PMOS, which stands for Polyendocrine Metabolic Ovarian Syndrome.Inspired by recent discussions shared by Fiona McCulloch and emerging international endocrine consensus statements, this episode dives into why many experts believe the term “PCOS” no longer accurately reflects the complexity of the condition. This conversation goes far beyond “ovarian cysts.”Dr. Ashley breaks down:• why insulin resistance is central to PCOS physiology• how metabolism, hormones, inflammation, and ovulation are interconnected• why many women with PCOS are overlooked or dismissed• the differences between lean PCOS and insulin-resistant PCOS• how elevated insulin impacts testosterone, ovulation, acne, and fertility• why blood sugar regulation is foundational for symptom improvementYou’ll also learn practical, evidence-based strategies to support PCOS naturally, including:• protein-focused nutrition• why breakfast matters for hormone health• balancing carbohydrates properly• resistance training for insulin sensitivity• cycle tracking and Fertility Awareness Method charting• inflammation reduction and lifestyle support• commonly discussed supplements including inositol, NAC, magnesium, omega-3s, and vitamin DThis episode reframes PCOS as what it truly is: a complex endocrine and metabolic condition that deserves more comprehensive support than simply “go on the pill” or “lose weight.” Whether you are navigating irregular cycles, fertility challenges, acne, blood sugar instability, or simply wanting to better understand women’s metabolic and hormone health, this episode offers an empowering and evidence-based perspective on modern PCOS care.Resources and references mentioned:• Fiona McCulloch• Emerging PMOS consensus discussions• Educational PCOS review materials• Fertility Awareness Method educationFind me here: Instagram: https://www.instagram.com/fern_dr.ashleyburtonFacebook: https://www.facebook.com/DrAshleyBurtonSkool Community: https://www.skool.com/ashley-burton-9797/aboutBook a Session: https://drashleyburton.janeapp.com/Spotify: https://open.spotify.com/show/2Nt5HaW2CpdIixH8bGjTl9Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations. 

In today’s episode of FERN Rising, Dr. Ashley Burton dives into the evidence-based realities ofvegetarian nutrition during preconception and pregnancy. This episode is heavily inspired by and adapted from the work of Lily Nichols and her book RealFood for Pregnancy, one of the most respected evidence-based resources in maternal nutrition.We explore the key nutrients that are often more difficult to obtain in adequate amounts on avegetarian diet during pregnancy, including:• Vitamin B12• Choline• Glycine• Vitamin A• Vitamin K2• DHA omega-3s• Iron• ZincDr. Ashley explains why these nutrients matter for:• fetal brain and nervous system development• placental health• hormone balance• tissue growth and repair• postpartum recovery• fertility and preconception healthThis episode is not anti-vegetarian. It is about understanding physiology, increasing awareness, and learning how to build a nutrient-dense foundation intentionally during one of the most nutritionally demanding phases of life.You’ll also learn practical strategies to optimize a vegetarian diet during pregnancy, including:• improving mineral absorption• choosing higher-quality protein sources• supporting DHA intake• using fermented and sprouted foods• selecting supportive supplements when neededWhether you are trying to conceive, currently pregnant, postpartum, or simply interested in women’s health nutrition, this episode offers a balanced and research-informed perspective on vegetarian pregnancy nutrition.Resources Mentioned:Real Food for Pregnancy by Lily NicholsFind me here: Instagram: https://www.instagram.com/fern_dr.ashleyburtonFacebook: https://www.facebook.com/DrAshleyBurtonSkool Community: https://www.skool.com/ashley-burton-9797/aboutBook a Session: https://drashleyburton.janeapp.com/Spotify: https://open.spotify.com/show/2Nt5HaW2CpdIixH8bGjTl9Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations. 

Pregnancy has a way of teaching you things no textbook ever could.In this casual catch-up episode, I sit down with my friend Grace Parce for an honest conversation about pregnancy, body changes, shifting expectations, and everything we're learning along the way. We share personal updates, reflect on the realities of growing a baby, and talk about the physical, emotional, and mental changes that come with this season of life.From body image and fitness to energy levels, symptoms, mindset shifts, and the lessons pregnancy has a way of bringing to the surface, this episode feels less like an interview and more like a conversation between friends.Whether you're currently pregnant, planning for pregnancy, or simply curious about the experience, we hope this episode leaves you feeling informed, supported, and a little less alone.Topics discussed:• Pregnancy updates and milestones• Physical changes and body image• Fitness and movement during pregnancy• Expectations vs reality• Mental and emotional shifts• Lessons we're learning along the way• Navigating pregnancy in the real worldGrab a coffee, settle in, and join us for an honest conversation about the journey so far.Find me here: Instagram: https://www.instagram.com/fern_dr.ashleyburtonFacebook: https://www.facebook.com/DrAshleyBurtonSkool Community: https://www.skool.com/ashley-burton-9797/aboutBook a Session: https://drashleyburton.janeapp.com/Spotify: https://open.spotify.com/show/2Nt5HaW2CpdIixH8bGjTl9Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations. 

Postpartum nutrition is one of the most overlooked pieces of recovery after birth — but it plays acritical role in healing, hormone balance, and breast milk production.In this episode, Dr. Ashley Burton (BSc, DC, RHN, FAMM Practitioner) shares her completepostpartum meal prep plan, including freezer-friendly meals, high-protein snacks, andnutrient-dense recipes designed to support new moms.Topics include:● Best foods for postpartum recovery and breastfeeding● High-protein meal prep ideas for new moms● The role of collagen, bone broth, and organ meats in healing● Supporting thyroid function with iodine and mineral-rich foods● Balancing blood sugar and energy levels postpartum● Easy, one-handed meals for busy momsIf you’re looking for practical postpartum meal prep ideas rooted in functional nutrition andwomen’s health, this episode is for youFind me here: Instagram: https://www.instagram.com/fern_dr.ashleyburtonFacebook: https://www.facebook.com/DrAshleyBurtonSkool Community: https://www.skool.com/ashley-burton-9797/aboutBook a Session: https://drashleyburton.janeapp.com/Spotify: https://open.spotify.com/show/2Nt5HaW2CpdIixH8bGjTl9Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations. 

For decades we’ve been told to fear salt. But sodium is one of the most essential minerals in human physiology - playing a critical role in nerve signaling, blood volume, hormone communication, hydration, digestion, and energy production.In this episode, Dr. Ashley Burton breaks down the science of salt from the chemical level all the way to real-world physiology. We explore what salt actually is, why the body depends on it, and how sodium supports key systems including the nervous system, adrenal glands, fluid balance, pregnancy physiology, and bone health.You’ll also learn why salt requirements can increase during pregnancy, exercise, and periods of stress, what factors can deplete sodium in the body, and why the relationship between salt and blood pressure is more nuanced than many headlines suggest.Finally, Dr. Ashley shares practical ways to incorporate salt throughout the day — including mineral-rich salts, broths, and even her favorite salted hot chocolate — to support hydration and energy.If you’ve ever been told to avoid salt but still struggle with fatigue, dizziness, swelling, or electrolyte imbalance, this episode will give you a new perspective on one of the most misunderstood nutrients in nutrition.Topics covered include: • What salt is (chemistry and structure) • Sodium’s role in nerve and hormone signaling • Salt and blood volume regulation • Sodium needs during pregnancy and fetal development • Salt and fluid balance, swelling, and thirst • Salt and adrenal function • Factors that deplete sodium (caffeine, sweating, stress) • Evidence-based sodium intake ranges • A practical guide to salting your dayA science-based look at why salt is not simply a seasoning - it’s a foundational electrolyte that allows the body to functionInstagram: https://www.instagram.com/fern_dr.ashleyburtonFacebook: https://www.facebook.com/DrAshleyBurtonSkool Community: https://www.skool.com/ashley-burton-9797/aboutBook a Session: https://drashleyburton.janeapp.com/Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations. 

You’ve learned about protein, fats, and carbs… but what if the most important piece for hormone balance, gut health, and metabolism isn’t a macro at all?In this episode, we dive into the science of fiber — the missing link in most women’s nutrition (and men’s too).Dr. Ashley Burton breaks down what actually happens in your gut when you eat fiber daily, including how your microbiome functions like its own organ and how compounds like butyrate influence your brain, metabolism, immune system, and hormone balance.You’ll learn how fiber supports: • Blood sugar regulation and energy stability • Hormone balance and estrogen clearance • Gut health and microbiome diversity • Weight management and satiety • Fertility, pregnancy, and menopause transitions • Body composition and metabolic health in both women and menAshley also shares her current go-to daily fiber snack — a simple chia, oat, and fiber blend — and why this one habit can have a powerful impact on your overall health.If you’ve been focusing on macros but still feel like something is missing… this episode will connect the dots.Instagram: https://www.instagram.com/fern_dr.ashleyburtonFacebook: https://www.facebook.com/DrAshleyBurtonSkool Community: https://www.skool.com/ashley-burton-9797/aboutBook a Session: https://drashleyburton.janeapp.com/Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations. 

Carbohydrates are one of the most debated nutrients in modern nutrition. Some diets promote them as the body’s primary fuel, while others suggest avoiding them entirely.In this episode, Dr. Ashley Burton breaks down the physiology of carbohydrates and explains how the body processes glucose, why carbohydrates are not technically essential nutrients, and how they still play important roles in energy metabolism, thyroid function, athletic performance, and reproductive health.We explore the difference between clean carbohydrate sources like fruits, root vegetables, legumes, and whole grains versus ultra-processed carbohydrates that dominate many modern diets.This episode also covers how carbohydrates influence blood sugar regulation, insulin signaling, pregnancy physiology, and gut health through dietary fiber.If you’ve ever wondered whether carbohydrates are good or bad for you, this episode provides a science-based look at how to incorporate them in a way that supports metabolic and hormonal health.Instagram: https://www.instagram.com/fern_dr.ashleyburtonFacebook: https://www.facebook.com/DrAshleyBurtonSkool Community: https://www.skool.com/ashley-burton-9797/aboutBook a Session: https://drashleyburton.janeapp.com/Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations. 

For decades we were told that fat was the enemy. Low-fat diets became the norm, and many people began avoiding one of the most essential nutrients in human physiology.But fat is not optional.In fact, fat and protein are the only two macronutrients that are truly essential for survival. The body cannot produce essential fatty acids, meaning they must come from the diet.In this episode, Dr. Ashley Burton breaks down the science of dietary fat and why it plays a critical role in hormone production, skin health, brain function, inflammation balance, and nutrient absorption.We explore the minimum fat requirements needed for survival, why women often need more fat than standard guidelines suggest, and what happens metabolically when fat intake is too low. Dr. Ashley also discusses the relationship between dietary fat and steroid hormone production, the importance of omega-3 fatty acids, and why fat is necessary to absorb vitamins A, D, E, and K.If you've ever wondered how much fat your body actually needs - and why avoiding fat can sometimes backfire - this episode provides a science-based look at one of the most misunderstood nutrients in modern nutritionDisclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations. 

Protein is one of the most essential nutrients in human physiology — yet many women are still under-consuming it.In this episode, Dr. Ashley Burton breaks down the science of dietary protein and why it plays a central role in metabolism, hormones, fertility, muscle health, and pregnancy.You’ll learn why protein and fat are the only two truly essential macronutrients, how amino acids support nearly every system in the body, and why the current recommended protein intake often represents the minimum required for survival rather than optimal health.We explore the role of protein in muscle maintenance, blood sugar regulation, hormone signaling, and connective tissue health, along with practical guidance on how much protein women may actually need and how to distribute protein throughout the day.If you’ve ever wondered whether you’re getting enough protein — and why it matters for long-term health — this episode provides a clear, science-based overview of one of the most important nutrients in the human diet. Instagram: https://www.instagram.com/fern_dr.ashleyburtonFacebook: https://www.facebook.com/DrAshleyBurtonSkool Community: https://www.skool.com/ashley-burton-9797/aboutBook a Session: https://drashleyburton.janeapp.com/Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations. 

This episode is a candid conversation with Grace Parce where we move beyond the highlight reel and into what pregnancy actually feels like day to day.We talk about physical changes, energy, training adjustments, nutrition, and the emotional shifts that come with this stage. You’ll hear how we’re approaching this season through a lens of body literacy, nourishment, and realistic expectations.This is not a “perfect pregnancy” conversation. It’s real, grounded, and rooted in understanding your body rather than fighting it.If you’re trying to conceive, currently pregnant, or supporting your body through hormonal shifts, this episode will give you a more honest framework for what to expect and how to navigate it. Instagram: https://www.instagram.com/fern_dr.ashleyburtonFacebook: https://www.facebook.com/DrAshleyBurtonSkool Community: https://www.skool.com/ashley-burton-9797/aboutBook a Session: https://drashleyburton.janeapp.com/Disclaimer: The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health or treatment plan. The opinions expressed are those of the hosts and guests and do not necessarily reflect the views of their employers or associated organizations.