The PCOS Repair Podcast

3d ago

In this episode of the PCOS Repair Podcast, you’ll explore one of the most common traps many women with PCOS fall into: relying on diet alone as a solution. From strict PCOS meal plans to carb-cutting strategies, the focus often lands solely on food. But long-term relief from PCOS symptoms comes from a holistic lifestyle approach, not just what’s on your plate. This episode breaks down why so many diets fail to deliver lasting results and how a root-cause-focused lifestyle can offer true, sustainable healing. The Downside of Diet-Only Approaches for Hormone Health You’ll discover how common PCOS diets, even those labeled “PCOS-friendly,” can lead to temporary results and long-term frustration. From calorie cutting to keto, these methods often ignore the deeper hormonal imbalances driving PCOS symptoms. Diets can lead to stress, guilt, and even muscle loss, worsening hormone regulation. This episode helps shift your mindset away from rigid food rules and toward an empowering, supportive lifestyle that works with your body. A Root Cause-Based Lifestyle for PCOS Healing This episode emphasizes the importance of identifying your unique PCOS root causes, whether insulin resistance, inflammation, chronic stress, or hormone and nutrient disturbances. You’ll learn how to listen to your body’s cues, including energy crashes, cravings, brain fog, and sleep disturbances, as powerful indicators of what your hormones need. Rather than following one-size-fits-all food plans, the lifestyle approach invites you to tailor daily routines to truly support your hormonal health. How to Shift from Diets to Sustainable Daily Habits You’ll learn how to move from all-or-nothing thinking to a rhythm of daily habits that support your body consistently, even when life gets busy. This episode guides you in letting go of perfectionism and instead focusing on progress. It outlines how routines like consistent sleep, mindful movement, emotional wellbeing, and nourishing meals can create the healing environment your body needs. Even small changes lead to real results, and this mindset shift makes your PCOS journey more manageable and even enjoyable. Embracing Your Body and Finding Your Flow Instead of fighting your body or feeling stuck in a cycle of restriction, you’ll learn how to work with your body’s signals. This episode empowers you to become the expert on your own health, helping you build confidence, resilience, and calm as you navigate PCOS. Healing takes time, but when you move from restrictive diets to hormone-supportive routines, the transformation is not only effective but sustainable. If you’ve felt confused by all the plans and protocols out there, this episode is your invitation to come back to your body and start supporting it in a way that’s realistic, lasting, and truly healing. You can take the quiz to discover your root cause here Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have? The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-177

Dec 9

In this supplement spotlight episode of the PCOS Repair Podcast, you will learn why folate is one of the most essential nutrients for women with PCOS—especially when it comes to hormone balance, mood support, and fertility. Whether you're preparing for pregnancy, currently expecting, or simply aiming to improve your hormone health, this episode breaks down everything you need to know about folate, including how it works in the body and why not all forms of folate are beneficial. Folate’s Role in Fertility, Hormone Balance, and Methylation You will discover how folate, also known as vitamin B9, supports healthy ovulation, egg quality, and early fetal development, making it a critical nutrient before and during pregnancy. Beyond fertility, folate plays a key role in DNA synthesis, cell repair, red blood cell production, and hormone metabolism. You’ll also learn how it helps reduce elevated homocysteine levels, which are often linked to inflammation and miscarriage risk in women with PCOS. Why the Form of Folate Matters: Folic Acid vs. L-Methylfolate In this episode, you’ll explore the common MTHFR gene mutation that affects up to 60% of women and learn why folic acid, the synthetic form found in most prenatal vitamins, may not be effective for many individuals. You’ll discover why L-methylfolate or 5-MTHF is the preferred and most bioavailable form, especially for those with MTHFR mutations, and how unmetabolized folic acid can actually increase hormone imbalances, fatigue, and inflammation. How to Choose a Quality Folate Supplement You’ll gain practical guidance on how to read supplement labels, which forms of folate to look for, and what to avoid. This episode breaks down recommended dosages and explains why methylated B-complex or prenatal formulas that include B6, B12, and L-methylfolate are often the most effective. You’ll also get tips on how to identify reputable brands and ensure your supplements are third-party tested for safety and effectiveness. Final Thoughts on Folate and PCOS This episode wraps up by emphasizing that folate is not just a fertility supplement, it’s a foundational nutrient that supports many aspects of PCOS healing. You’ll walk away with a clear understanding of why folate matters, how to choose the right form and dose, and how to integrate it into your holistic hormone health plan. Be sure to check out the free PCOS Supplement Guide linked in the show notes and consult your healthcare provider for personalized support. You can take the quiz to discover your root cause here PCOS Supplement Guide Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have? The full list of Resources & References Mentioned can be found on the E pisode webpage at: https://nourishedtohealthy.com/ep-176

Dec 2

In this episode of the PCOS Repair Podcast, you will take a step back and explore what it truly means to heal from PCOS in a holistic, whole-body way. While it’s tempting to zero in on one area, like nutrition, supplements, or lab results, lasting success comes from weaving together all aspects of your health: mind, body, and environment. If you've been feeling stuck or like you're doing everything “right” but still not seeing results, this episode will help you identify where your healing journey may be out of balance and how to refocus your efforts for long-term change. What Holistic PCOS Healing Really Means The word "holistic" is often used in health circles, but in this episode, you’ll discover what it actually looks like when applied to PCOS recovery. You’ll explore how nutrition, movement, stress regulation, mindset, and all aspects of your environment work together to create a healing atmosphere. This episode helps you move beyond fragmented efforts and build a strong foundation for sustainable progress. The Pillars of Whole-Body PCOS Recovery You’ll walk through the eight key areas that support whole-body healing for PCOS. These include identifying your root cause, assessing your nutrition habits, exploring your relationship with movement, and learning how stress, both visible and hidden, can sabotage your hormone balance. You’ll also examine the importance of emotional wellness and mindset, when and how to integrate supplements or medical therapies, how to approach fertility treatments, and why avoiding a fragmented approach is crucial. How to Use Supplements and Fertility Interventions Strategically Rather than jumping straight into pills or procedures, this episode highlights how to use supplements and fertility treatments more effectively by laying the proper groundwork first. You’ll learn why supplements and medications are only helpful when layered on top of a healthy lifestyle and why fertility interventions are more successful when preceded by simple, consistent lifestyle changes. Creating a Unified Plan for Lasting PCOS Results You’ll learn how to stop piecing together random advice from social media and instead build a personalized, step-by-step plan that reflects your unique needs and root causes. Whether you're working with multiple practitioners or just following advice online, this episode emphasizes the importance of filtering information through the lens of a unified, whole-body approach. You’ll leave this episode with a bird’s-eye view of what your PCOS healing journey can look like when all the puzzle pieces start to fit together. You’ll learn how to stop bouncing between quick fixes and start making sustainable changes that help you feel vibrant, energized, and at home in your body again. You can take the quiz to discover your root cause here Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have? The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-175

Nov 25

In this episode of the PCOS Repair Podcast, you will explore how to shift your mindset around physical activity, especially during seasons when time and energy feel limited. As the holidays approach, exercise can often fall to the bottom of the priority list. But instead of viewing movement as one more obligation or punishment, this episode invites you to reframe it as a nurturing part of your lifestyle that supports hormone balance, emotional wellbeing, and sustainable energy. How Your Mindset Around Exercise Affects Your Hormones You will discover how your personal beliefs and emotional relationship with movement play a significant role in whether or not you stay consistent. Whether you rely on exercise to manage stress, avoid it altogether, or feel too busy to make time for it, this episode will guide you through practical mindset shifts. You’ll learn how to move away from shame, guilt, and pressure, and toward a mindset that views exercise as a tool to support, not fight, your body. The Benefits of Movement Beyond Weight Loss Instead of focusing on calories or weight loss, this episode highlights how movement improves insulin sensitivity, supports hormonal regulation, and elevates mood. You’ll discover how even gentle activity, like walking or stretching, can boost feel-good neurotransmitters, improve sleep, reduce cravings, and enhance your cycle health. You’ll also hear how customizing your workouts based on your energy levels can help you stay consistent and avoid burnout. Building a Supportive, Joyful Exercise Routine The true takeaway from this episode is that exercise doesn’t need to feel like a chore. When you begin to view it as a gift to yourself, something that builds physical and mental strength, movement becomes a powerful and enjoyable part of your daily routine. This episode offers the encouragement and perspective shift needed to move forward with grace, energy, and consistency in your PCOS healing journey. You can take the quiz to discover your root cause here Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have? The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-174

Nov 18

In this episode of the PCOS Repair Podcast, you will discover the key differences between natural and assisted fertility approaches, and how to determine which path might best suit your needs and personal journey with PCOS. Whether you're currently trying to conceive, thinking about it for the future, or simply wanting to regulate your cycle and optimize your reproductive health, this episode offers empowering and informative insights to guide your next steps. Exploring Natural Fertility Options You’ll hear about the benefits and challenges of a natural fertility approach, including how lifestyle changes such as blood sugar management, stress reduction, movement, and nutrition can help support regular ovulation and hormonal balance. Ashlene shares why this path often takes more time and patience, but can lead to incredibly effective, lasting improvements for women with PCOS. Knowing When It’s Time to Shift Gears For listeners feeling frustrated by slow progress or unsure of the next step, this episode offers clarity on when it might be time to consider testing, specialist referrals, or a shift in strategy. Whether you’ve experienced early pregnancy losses, are over 35, or just feel stuck, Ashlene shares practical questions to ask and signals to watch for when navigating this complex journey. Honoring the Emotional Side of Fertility One of the most powerful aspects of this conversation is the validation of the emotional rollercoaster that comes with PCOS and fertility challenges. Ashlene encourages you to pause, reflect, and make decisions from a place of clarity and self-compassion—rather than fear or urgency. You’ll be reminded that it’s okay to take breaks, change plans, and pursue what feels right for your mental and physical wellbeing. Designing a Fertility Plan That Works for You In closing, Ashlene reinforces that there is no one-size-fits-all path to pregnancy with PCOS. You’ll be inspired to create a plan that aligns with your values, timeline, and health needs. Whether you choose to go natural, assisted, or a blend of both, this episode will help you feel informed, grounded, and supported. Listeners are invited to explore the PCOS Root Cause Bootcamp as a way to uncover personal root causes and create a sustainable foundation for hormone health and fertility success, whether that includes treatment or not. You can take the quiz to discover your root cause here Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have? The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-173

Nov 11

In this episode of the PCOS Repair Podcast, you’ll hear Amanda’s inspiring story, she once felt completely stuck in her PCOS journey. Struggling with overwhelming fatigue, sugar cravings, and an unpredictable cycle, Amanda was frustrated and exhausted, physically and emotionally. Despite seeking medical help, she kept hearing the same disheartening advice: “Lose weight and come back.” But none of it addressed the root of her symptoms or gave her a path forward. In this episode, you’ll learn how Amanda shifted her approach, found clarity, and finally began to feel at peace in her body. Why Root Cause Awareness Matters for PCOS Symptoms Amanda’s story highlights how powerful it is to understand what’s really going on beneath the surface of PCOS. Through the PCOS Root Cause Bootcamp, Amanda identified insulin effect as her primary root cause. For the first time, she understood that her energy crashes, cravings, and stalled weight loss weren’t about willpower, they were about blood sugar and hormone regulation. In this episode, you’ll discover how this realization shifted Amanda’s mindset and empowered her to work with her body instead of feeling broken by it. The Small Shifts That Created Big Change You’ll hear how Amanda started her healing by simply eating breakfast, something she had skipped for years. This one change stabilized her energy and appetite, and from there she gradually layered in other supportive habits like consistent movement, better sleep, and targeted supplements. Amanda’s approach wasn’t about perfection. Instead, it was about tuning in, being consistent, and learning what made her feel her best. Her experience shows that the road to healing isn’t about forcing change, but about giving your body the tools and support it needs to thrive. Healing Is About Listening to Your Body As Amanda continued to build momentum, she began to trust her body again. Food wasn’t something to fear or control anymore, it became a way to nourish her hormones. Workouts became energizing instead of exhausting. And the best part? She began to feel peace in her body, not just symptom relief. In this episode, you’ll hear how Amanda moved beyond fad diets and punishment cycles to build a sustainable lifestyle rooted in self-awareness, kindness, and science-based strategies tailored to her root cause. You can take the quiz to discover your root cause here Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have? The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-172

Nov 4

In this episode of the PCOS Repair Podcast, you’ll discover how to build your best support team to navigate your PCOS journey with confidence. If you’ve ever left a doctor’s appointment feeling like your concerns were dismissed, or if you’ve found yourself unsure whether to turn to an OB/GYN, naturopath, or functional medicine provider, this episode will bring clarity. You’ll learn how to determine who to see, what to ask, and how to create a care team that truly supports your goals and long-term health. Navigating Medical Providers for PCOS Let’s begin by exploring what traditional medical providers like OB/GYNs and primary care physicians typically offer, including diagnosis and prescription support. While these providers are valuable for initiating care, many women find their advice stops short of addressing the root causes of PCOS. This episode explains why that often leaves you feeling stuck and how understanding the limitations of traditional care can help you make more informed decisions about your options and next steps. Functional and Naturopathic Medicine for PCOS Root Cause Healing Next, you’ll learn how functional medicine providers and naturopathic doctors can complement traditional care by focusing on the metabolic and hormonal imbalances often driving PCOS symptoms. You’ll discover how these practitioners may use advanced lab testing, supplements, and a lifestyle-centered approach to dig deeper into your root causes. This episode also explores practical steps for finding the right provider and includes considerations like insurance coverage and testing options. How to Know What Type of PCOS Support You Need Whether your primary concern is cycle regulation, fertility, energy, acne, or weight, this episode guides you through how to identify the right provider based on your unique goals. You’ll learn tips for vetting providers, understanding their specialties, and knowing when to start with a traditional diagnosis versus when to lean into functional or naturopathic care. You’ll also gain insight into how to combine different types of care across your PCOS journey and how to watch for red flags like extreme approaches or false promises. Creating a Personalized and Supportive PCOS Care Plan This episode encourages you to think about your PCOS journey in phases and helps you map out the next step that aligns with where you are right now, whether it’s getting a diagnosis, addressing a specific symptom, or preparing for fertility treatments. You’ll be reminded that PCOS is a lifelong condition that can be well-managed with the right support and that your lifestyle is one of your most powerful tools. The PCOS Root Cause Bootcamp is highlighted as a resource to help you understand your symptoms and implement sustainable lifestyle shifts without extreme measures. Don’t forget to download the free Your PCOS Period Repair Manual . If you have questions or ideas for future episodes, come say hi on Instagram @nourishedtohealthy. You can take the quiz to discover your root cause here Your PCOS Period Repair Manual Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have? The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-171

Oct 28

In this episode of the PCOS Repair Podcast, you’ll discover how saw palmetto can play a valuable role in supporting hormone balance for women with PCOS. Saw palmetto is best known for its anti‑androgen properties, which reduce excess male hormones like testosterone that contribute to symptoms such as acne, unwanted hair growth, and hair thinning. You’ll learn how this herbal supplement works and when it may be worth discussing with your healthcare provider as part of your PCOS management plan. What Makes Saw Palmetto Unique for Women with PCOS Saw palmetto is derived from a palm tree native to the southeastern United States, and its berries have been used in traditional medicine for centuries. In this episode, you’ll learn how this herb doesn’t just lower testosterone levels but rather blocks an enzyme called 5‑alpha‑reductase, which converts testosterone into its more potent form, dihydrotestosterone (DHT). DHT is often the culprit behind hair loss, oily skin, acne, and excessive facial or body hair—making saw palmetto a potential natural ally for managing these common PCOS symptoms. When Saw Palmetto Might Be Right for You You’ll discover when saw palmetto can be most helpful, typically once you’ve stabilized your root‑cause health through nutrition, movement, and overall hormone balance, yet still struggle with lingering androgenic symptoms. It’s important to note that saw palmetto isn’t suitable for those trying to conceive or during pregnancy, as it can affect hormone activity. This episode explains why it’s not a fertility‑safe option and provides insight into when it can fit safely into your overall wellness plan. How Saw Palmetto Works in the Body In this discussion, you’ll learn how saw palmetto acts gently on the hormonal system, offering a softer alternative to stronger pharmaceutical approaches. Rather than drastically lowering testosterone, it helps fine‑tune hormonal activity by preventing testosterone from converting into DHT. You’ll also hear why lab results don’t always tell the full story, hormonal “normal” ranges vary greatly, and sometimes small shifts can create big changes in how your body feels. In this episode, you’ll learn how saw palmetto can be a valuable part of a holistic approach to PCOS when used correctly. It’s not a magic fix, but it can help soften stubborn symptoms of high androgens when combined with balanced nutrition, stress management, and movement. To make supplement decisions easier, you’re invited to download the free PCOS Supplement Guide , which includes trusted brands and a 20% discount through Fullscript for podcast listeners. You can take the quiz to discover your root cause here PCOS Supplement Guide Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have? The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-170