Episodes

Dec 16

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

Oct 21

In this episode of the PCOS Repair Podcast, you’ll explore how luteinizing hormone (LH) plays a pivotal role in ovulation, and how its interaction with insulin can create hormonal chaos in PCOS. LH is the hormone responsible for triggering ovulation, but when it becomes imbalanced, cycles can become irregular or even anovulatory. This discussion sheds light on why LH may be elevated and how this elevation disrupts ovulation, especially when paired with high testosterone levels. How Cycle Chaos Unfolds: Elevated LH and Ovulation Insulin resistance, common in PCOS, contributes to elevated testosterone and disrupts LH levels. Even without insulin resistance, women with PCOS may experience high insulin levels due to dietary habits. This elevation prompts the ovaries to produce more testosterone, which in turn increases LH. The result? Disrupted ovulation, missed LH surges, and cycles that are difficult to interpret. When LH levels are chronically elevated, the body misses the distinct surge that’s necessary for ovulation to occur. You’ll discover how this prevents egg release, contributes to cystic ovaries, and leads to inconsistent or missed periods. Practical Tools to Lower Insulin and Restore Ovulation You’ll learn practical strategies for lowering insulin and restoring hormone balance. This includes optimizing nutrition and strategic eating patterns to support better glucose regulation and lower daily insulin loads. For deeper insight into how your body handles food and stress, a CGM can be a powerful tool. In this episode, you’ll learn how to use a CGM to observe patterns, make small dietary changes, and experiment with meal timing and movement to lower insulin responses and improve hormone balance. Exercise is another key lifestyle tool for improving insulin sensitivity. You’ll hear how Zone 2 exercise and strength training help your body use insulin more efficiently. These simple habits can dramatically reduce post-meal glucose spikes and improve overall hormonal function. Stress is a major hormone disruptor. You’ll discover how elevated cortisol increases insulin, promotes fat storage, and throws off hormonal rhythms, including LH and ovulation. This episode covers how daily stress management practices are essential to support hormonal healing. Supporting Ovulation with Supplements Once foundational root causes are addressed, well selected supplements can further support insulin sensitivity and ovulation. This episode explains when and how to incorporate these supplements and provides resources for trusted product recommendations. If you’ve struggled to interpret LH tests, manage irregular ovulation, or understand the hidden factors behind PCOS symptoms, this episode breaks it down in a clear, practical way. You’ll leave with an understanding of how insulin impacts LH and what daily strategies, like movement, food timing, and supplements, can help regulate this delicate hormonal balance. You can take the quiz to discover your root cause here Get the PCOS Supplement Guide for trusted product recommendations and discounts. 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-169

Oct 14

In this episode of the PCOS Repair Podcast, you'll explore the emotional and psychological realities behind why so many women with PCOS choose to step away from fertility treatments. Drawing from a research article titled “Dropout of Infertility Treatments and Related Factors Among Infertile Couples” , this conversation dives into the personal reasons behind treatment discontinuation and what that means for women who are still hoping to grow their families. If you’ve ever felt the heavy emotional toll of month-to-month hoping, anxiety and disappointment, this episode offers a compassionate insight into a part of the fertility journey that’s rarely discussed openly. Needing a Break Fertility Tracking and Treatments Whether you're undergoing IVF or tracking cycles naturally at home, the journey is often marked by uncertainty, exhaustion, and emotional pain. You'll learn how psychological stress, not just finances or physical challenges, is the number one reason many women choose to take a break or stop trying altogether. This episode explores a mixed-method study conducted in Iran that analyzed over 400 infertile couples, combining global research, patient data, and in-depth interviews. What makes this study unique is how it blends hard data with emotional insight. While financial and physical stress were certainly contributing factors, the most significant reason women stepped away from treatment was emotional burnout. You'll discover how a lack of communication, misunderstood diagnoses, and feeling dismissed by medical teams created a deep sense of powerlessness that pushed many women to their emotional limits. The Emotional Toll of Fertility Treatments for Women with PCOS Women with PCOS often face more intense and prolonged fertility journeys. Between irregular ovulation, hormone imbalances, and metabolic challenges, treatment cycles can be longer, less predictable, and more emotionally taxing. In this episode, you’ll hear how the emotional burden builds and why some women feel like their care becomes a runaway train, something happening to them, rather than a process they are in control of. You’ll also hear encouragement that it’s okay to take a break and that doing so can actually be a powerful step toward reclaiming emotional and physical wellbeing. Reclaiming Agency in Your Fertility Journey One of the key takeaways from this research is the concept of agency. In this episode, you’ll learn why making informed, empowered decisions about your fertility care, even when that means pausing or walking away, is essential. Ashlene discusses how women can ask the right questions, advocate for themselves with their care team, and get the emotional support they need outside of medical appointments. Whether that support comes from a therapist, coach, or trusted community, it’s a vital part of the process that often goes ignored in standard fertility treatment plans. You can take the quiz to discover your root cause here Dropout of infertility treatments and related factors among infertile couples 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-168

Oct 7

This episode of the PCOS Repair Podcast, explores the hot topic of Ozempic and other GLP-1 medications and their potential role for PCOS. These drugs are making headlines for their potential to improve weight loss efforts, but how do they truly fit into a PCOS management plan? You’ll learn what these medications are, how they work in the body, and what the current research says about their use in women with PCOS. Most importantly, this episode helps you understand how to think critically about whether a GLP-1 medication may or may not be right for your situation. What GLP-1s Do and Why They’re Gaining Popularity GLP-1 receptor agonists mimic the natural GLP-1 hormone in your body, helping regulate blood sugar, slow gastric emptying, increase insulin sensitivity, and reduce appetite. Originally developed for diabetes, they’ve recently surged in popularity as weight loss tools. Since insulin resistance is a major root cause for many women with PCOS, it's no surprise these medications have drawn attention in the PCOS space. Benefits and Limitations After listening to his episode, you’ll feel more empowered to ask the right questions when discussing GLP-1 medications with your provider. You’ll understand the importance of personalizing your PCOS treatment and how these medications might play a role as one part of a broader strategy. You’ll also hear why understanding your unique PCOS root causes is the most valuable starting point in your healing journey, whether or not medication is part of the path you choose. 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-167

Sep 30

In this episode of the PCOS Repair Podcast, I’m excited to share Jasmine’s story, a former patient whose struggles with PCOS, body image, and burnout may sound all too familiar. Jasmine’s experience reflects the pressure many women feel to constantly push harder, dieting, overtraining, and trying to force their bodies into submission, only to feel like they’re getting nowhere. If you've ever felt like your efforts weren’t enough or your body was working against you, this episode offers a powerful shift in perspective and practical encouragement. When Your Body Says "Enough": The Turning Point At just 26, Jasmine felt completely burned out. Her periods had stopped, her energy was gone, and her hair was thinning. Despite years of eating “good” and intense workouts, her body felt like it was shutting down. Lab results revealed exactly that, low estrogen and progesterone, nutrient deficiencies, and sky-high stress hormones. But instead of labeling her body as broken, Jasmine began to understand that her symptoms were signals. Her body wasn’t failing, it was crying out for help. Rebuilding from the Inside Out: Food, Movement, and Mindset In this episode, you’ll discover what Jasmine did differently that finally helped her make lasting progress. How she stopped eliminating things from her diet and began nourishing her body instead. How her exercise routine shifted from punishment to partnership with her body. Along the way, she dismantled the shame and perfectionism that had fueled her yo-yo cycles for years. She didn’t do it perfectly, but she kept showing up for herself in a new, more supportive way. The Power of Listening to Your Body One of the most inspiring parts of Jasmine’s story is how her emotional transformation mirrored her physical healing. As her cycle returned, her energy lifted, and her hair thickened, she also began to feel like herself again—confident, calm, and empowered. She stopped measuring her worth by her weight or workouts and started tuning in to what actually made her feel strong, alive, and aligned with her body. That’s the magic of healing from PCOS, not just fixing symptoms, but building a relationship with your body that’s rooted in trust and care. If you’ve been stuck in patterns of restriction, shame, or frustration, this episode is your reminder that you are not broken. You don’t need to try harder, instead listen, support, and nourish. Jasmine’s story shows what’s possible when you stop fighting your body and begin to work with it. Healing may not be fast, but it is possible, and it starts with intention, not perfection. You’ll walk away from this episode with a renewed sense of hope and clarity for your own PCOS 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-166

Sep 23

It’s time to reframe what a PCOS diagnosis actually means for your life and health. Instead of seeing it as a label or limitation, this episode explores how PCOS can serve as a powerful clue, your body’s way of pointing you toward what it truly needs. If you’ve ever felt weighed down by the confusion, frustration, or lack of clear direction after hearing “you have PCOS,” this episode offers the mindset shift you’ve been waiting for. The Emotional Weight of Diagnosis It starts with reflection on what it feels like to be diagnosed with PCOS, how it brings both clarity and heaviness. Many women describe the experience as being handed a problem without any tools to solve it. In this episode, you’ll learn why it’s so common to feel unseen or unsupported by doctors, and how this initial discouragement can lead to self-doubt, isolation, and overwhelm. You’ll also discover that you’re not alone in wondering why your body seems to resist your efforts, and how those feelings can shift with the right understanding. Moving from Label to Roadmap This episode walks you through a mindset transformation, from seeing PCOS as a fixed label to using it as a map toward healing. You’ll explore how symptoms are actually your body’s language, providing valuable information about what’s out of balance. The conversation emphasizes that while PCOS isn’t curable, it is absolutely manageable when approached from a root-cause perspective. The key lies in working with your body, not against it. Reclaiming Control and Confidence By the end of this episode, you’ll start to see your PCOS not as a setback but as a wake-up call. You’ll learn that your diagnosis doesn’t define you, it simply points you toward a more intentional, supported way of caring for yourself. Whether your goals are improved energy, better moods, regular cycles, weight balance, or fertility, this episode provides hope, clarity, and practical next steps to help you get there. 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-165

Sep 16

Discover the powerful role that omega-3 fatty acids play in hormone health, inflammation, and PCOS symptom management. While supplements and superfoods are often overhyped, omega-3s stand out as a simple yet impactful nutrient you can easily include in your daily routine—either through diet or supplementation. You’ll learn how omega-3s reduce inflammation, improve insulin sensitivity, support hormone production, and even promote better mood, brain function, and emotional stability. How Omega-3s Support Hormone and Insulin Health Omega-3s help calm the chronic low-grade inflammation common in PCOS and act as building blocks for healthy hormone production. This episode explains how getting enough omega-3s helps your body better regulate insulin and blood sugar, which in turn helps to lower testosterone and support ovulation. You’ll also learn about the importance of healthy fats after decades of low-fat diet messaging and how these essential fats can help correct imbalances like low progesterone or estrogen dominance. Getting Omega-3s Through Food and Supplements We’ll explore both dietary and supplemental sources of omega-3s. You’ll learn practical tips for using foods appropriately to preserve their benefits and not destroy their omega-3 content. If you're considering supplements, you’ll hear my recommendations and brand preferences, along with tips for choosing high-quality, third-party-tested products that avoid contamination from heavy metals. You can also download the free PCOS Supplement Guide for more detailed recommendations for PCOS supplements. What to Expect When You Add Omega-3s This episode breaks down the real-world benefits women with PCOS may experience after consistently using omega-3s, ranging from clearer skin and reduced bloating to improved ovulation, mood, and blood sugar stability. You’ll also learn how omega-3s can support hair health, especially for those experiencing thinning or limp hair due to hormonal imbalances. How to Start Incorporating Omega-3s To help you take action, this episode provides easy ways to add omega-3s into your daily routine. Whether through diet or supplementation this episode outlines dosage suggestions and how to safely combine omega-3s with other key supplements like magnesium and vitamin D to enhance your PCOS healing journey. Supplements like omega-3s help create an environment where your body can thrive, but they’re not a quick fix. If you’re ready to explore the supplements best suited to your unique needs, head to supplementsforpcos.com to grab your free guide. 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-164

Sep 9

In this episode of the PCOS Repair Podcast, you’ll discover how the relationships in your life, whether with your partner, friends, family, or coworkers, can significantly influence your PCOS symptoms. Emotional stress, social expectations, and even well-meaning gestures can trigger physical changes like fatigue, cravings, acne, mood swings, and weight gain. These effects are often subtle but impactful, creating pressure that worsens hormonal imbalances without you even realizing it. Emotional Stress, Hormones, and Relationship Triggers You will learn how emotional responses to seemingly minor events, like a coworker’s food habits or a relative’s intrusive questions, can create hidden stress that contributes to hormone disruption. Fertility triggers, expectations around social gatherings, or even challenges with intimacy in a relationship all feed into your body’s stress response. This chronic stress elevates cortisol, disrupts sleep and energy levels, and worsens PCOS root causes. The Power of Boundaries and Communication This episode explores the importance of setting boundaries, not as a way to distance yourself from others, but to create space for your healing. You’ll hear examples of how small boundary shifts, such as opting out of a sugar-filled coffee run or responding gracefully to invasive fertility questions, can protect your energy and mental health. When boundaries are implemented thoughtfully, they preserve relationships while making room for your wellness. Relationships thrive on clear communication, especially when navigating the complexities of PCOS. This episode highlights how to share just enough context with those closest to you so they can be supportive—even if they don’t fully understand PCOS. You’ll hear how explaining your needs clearly can help your partner or family support your efforts, even when they’re not making the same lifestyle changes themselves. Creating Supportive Relationship Dynamics for Hormone Health You will also explore how positive relationships increase feel-good hormones like oxytocin, boost progesterone, and reduce cortisol, creating a more supportive environment for PCOS healing. In contrast, strained relationships can trigger cravings, fatigue, irritability, and emotional withdrawal. The episode encourages taking small steps to reframe your interactions so that your social environment contributes to your healing instead of draining your energy. This episode invites you to evaluate how your relationships impact your daily experience and your health. Your healing journey is personal, and your relationships can either support or hinder that process. With a few intentional shifts, you can make your social environment work for your hormonal health, rather than against it. 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-163

Sep 2

In this episode of the PCOS Repair Podcast, the focus is on the intricate connection between stress and hormonal balance in women with PCOS. Drawing on insights from the research article Stress: Endocrine Physiology and Pathophysiology , this discussion explores how the body’s stress response is designed to protect survival, and how that same system can disrupt metabolic health, fertility, and hormone regulation when stress becomes chronic. You will learn exactly what happens inside the body when the sympathetic nervous system and HPA axis are activated, why cortisol plays such a powerful role in blood sugar regulation, and how ongoing stress magnifies PCOS root causes. The Science Behind Stress and Hormonal Imbalance You will discover how stress hormones like adrenaline and cortisol affect blood sugar, insulin sensitivity, and reproductive function. The episode explains how cortisol affects hormones to prepare the body for a perceived threat, whether it’s physical or emotional, and why this process, when repeated too often, leads to insulin resistance. For women with PCOS, who are already predisposed to insulin imbalance, chronic stress compounds the problem by triggering more testosterone production, disrupting ovulation, increasing inflammation, and promoting weight gain, especially around the midsection. Identifying Stressors That Impact PCOS The conversation highlights both obvious and hidden stressors that keep the stress response system activated. Even perceived stress, where the body feels threatened despite no immediate danger, can have lasting hormonal effects. You’ll hear how these stressors contribute to HPA axis dysregulation, leading to symptoms like unrefreshing fatigue, cravings for sugar or salt, poor workout recovery, disrupted sleep patterns, low mood, and anxiety. Rather than relying on quick self-care fixes, this episode reframes stress management as an essential part of hormone therapy. You will learn how to build a lifestyle structure that reduces unnecessary stress and equips the body to handle inevitable challenges. Stress, a Missing Piece in PCOS Healing The key takeaway from this episode is that the endocrine system is always listening. Whether stress is obvious or subtle, it sends chemical signals that shift the hormonal network, impacting insulin, cortisol, and reproductive hormones. For anyone struggling with stubborn PCOS symptoms despite making changes to diet and exercise, this discussion encourages a closer look at the body’s perception of stress. Addressing and repairing the stress response can be a turning point in restoring hormonal balance, improving fertility, and feeling better in your body. You can take the quiz to discover your root cause here READ THE RESEARCH Stress: Endocrine Physiology and Pathophysiology 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-162

Aug 26

In this episode of the PCOS Repair Podcast, you will discover what insulin resistance really means, why it’s such a central root cause in PCOS, and how it shows up in ways that go far beyond weight or diet alone. Insulin resistance affects up to 80% of individuals with PCOS, and yet many women are told they don’t have it, simply because their lab work appears “normal.” This episode unpacks the science of insulin resistance in simple terms so you can better understand how your body uses insulin, where the process can break down, and what that means for your symptoms and long-term health. How Insulin Resistance Develops and Why It’s Often Missed In this episode, you’ll learn how insulin works, how resistance builds gradually, and why the typical lab tests often fail to detect the early stages. You’ll hear how insulin can be overproduced without raising red flags in basic glucose labs and how this silent dysfunction can lead to energy crashes, sugar cravings, brain fog, weight gain, and irregular cycles. You’ll also get an overview of the testing options available, with insights into what each method reveals and how to interpret the results through a PCOS lens. Identifying and Managing Insulin-Related PCOS Symptoms You will learn how to recognize the hallmark symptoms of insulin resistance, including fatigue, sugar cravings, stubborn weight, and disrupted ovulation. This episode explains the link between insulin and excess androgens, as well as why insulin issues can make weight loss feel impossible. You’ll hear why understanding this connection is essential for choosing the right lifestyle changes to support your body. Taking the Next Step with Confidence If you've ever been told your labs are fine, but you still struggle with fatigue, cravings, or cycle issues, this episode will help you connect the dots and better advocate for your health. You’ll leave this episode with a clearer understanding of how insulin affects your PCOS, what early signs to watch for, and how to take actionable steps toward balance, one habit at a time. You can take the quiz to discover your root cause here Episode #63: Leveraging Continuous Glucose Monitoring for Improved PCOS Wellness 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-161

Aug 19

In this episode of the PCOS Repair Podcast, I get to share the inspiring story of Rachel, a 35-year-old woman who overcame fertility struggles by addressing a commonly overlooked root cause of PCOS: chronic inflammation. Her journey is a powerful reminder of how subtle, everyday inflammation, often without dramatic symptoms, can significantly impact hormone balance, energy levels, and the ability to conceive. Recognizing the Hidden Impact of Inflammation Rachel began working with me a few months after a frustrating doctors appointment. Despite exercising regularly and eating a clean diet, she felt fatigued, bloated, and stuck. Her OB-GYN dismissed her concerns, offering vague advice to lose weight without any guidance. But Rachel knew something wasn’t right. With irregular cycles and digestive discomfort, she suspected there was more going on beneath the surface. Functional testing revealed low-grade chronic inflammation and gut imbalances. A Tailored, Anti-Inflammatory Lifestyle Plan Using the PCOS Detox protocol and a personalized healing plan, Rachel began to focus on anti-inflammatory foods, gut repair, and subtle dietary adjustments. She didn’t need to eliminate entire food groups, just identify and minimize the foods that quietly aggravated her system. Healing her gut became the foundation for improved digestion, better energy, and hormonal recalibration. Importantly, this process also helped her begin to lose weight without drastic measures. Gradual Progress Toward Pregnancy and Hormone Balance Rachel's transformation unfolded steadily over several months. With improved digestion, reduced inflammation, and consistent lifestyle habits, her cycles regulated within four months, and she conceived naturally by month eight. She also lost 25 pounds over that time, not through restrictive dieting, but because her body began to function more efficiently. Her story illustrates how gentle, root-cause-based care can lead to profound results without perfection or punishment. One of the most powerful elements of Rachel’s journey was her mindset shift. She stopped viewing food as the enemy and began to see it as a healing tool. Consistency mattered more than perfection. And above all, she learned to listen to her body. If you're navigating similar struggles with fertility, inflammation, or feeling like your body is working against you, this episode will help you rediscover what it looks like to work with your body, rather than against it. 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-160

Aug 12

In this episode of the PCOS Repair Podcast, the conversation turns to an often-overlooked but incredibly relevant topic: managing PCOS in the workplace, whatever your version of a workplace may be. Whether you're working in an office, at home raising kids, attending school, or juggling multiple roles, your environment plays a big role in your energy, focus, and ability to support your hormone health. This episode explores how to create a daily routine that protects your energy, enhances your focus, and helps you build a lifestyle that supports your PCOS, even on the busiest days. Understanding Daily Fatigue, Brain Fog, and Cravings You will learn how daily routines, even when productive, can lead to subtle symptoms of burnout, low energy, mood swings, brain fog, and cravings that aren’t always hunger-related. This episode offers practical tips for noticing and reversing these patterns through better nourishment, emotional release, and intentional mental stimulation. Designing a PCOS-Friendly Environment at Work Protecting your energy isn’t just about physical habits, it’s also about emotional resilience. Discover how to check in with your emotional needs and use simple tools to decompress. These micro-adjustments can make a big difference in resetting your mood and creating space to respond more calmly and productively to life’s challenges. Whether it’s creating boundaries around after-hours work communication or taking a short buffer period between job responsibilities and family time, these shifts help reduce stress and support hormone balance. You’ll hear examples of how setting these boundaries not only protects your energy but improves your relationships and quality of life. This episode also covers how to make your physical work environment more supportive of your health goals. You’ll hear actionable ways to make your workspace a place that encourages focus, nourishment, and long-term hormone health. Bringing Self-Care Into Your Real Life—Not Just the Ideal One Ultimately, this episode is about working with the life you have, not waiting for the perfect conditions to begin taking care of yourself. You’ll be invited to reflect on what’s currently draining your energy and how you can make small, supportive changes today. Whether it’s adjusting your environment, your habits, or how you engage with your daily responsibilities, this episode offers practical insights to help you thrive with PCOS right now, not just in an ideal future. 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-159

Aug 5

In this supplement spotlight episode, you’ll discover the powerful role magnesium plays in hormone regulation, energy levels, sleep, mood, and insulin sensitivity, all areas deeply affected by PCOS. Although often overlooked, magnesium is a foundational mineral that supports several root causes of PCOS and helps create balance in the body. How Magnesium Impacts Hormones, Insulin, and Stress Response Magnesium directly supports blood sugar regulation and hormone production. Low levels of magnesium are directly linked to all the PCOS root causes. In this episoe you’ll learn how magnesium helps improve insulin resistance, reduces fat storage, and improves our cells' response to stress. You’ll learn how poor sleep can worsen PCOS symptoms and how magnesium helps break that cycle. This episode also explores signs of magnesium deficiency, including muscle cramps, fatigue, anxiety, cravings, and restless legs, and discusses how to assess whether your levels are truly optimal. Causes of Low Magnesium and How to Replenish It In this episode you’ll hear how certain lifestyle elements, health issues, dietaty factors, and medications can deplete magnesium stores. This episode also outlines magnesium-rich foods and how to incorporate them into your meals. If dietary intake isn’t enough, you’ll get guidance on different supplement types, like glycinate and citrate, and tips on how to use them effectively without digestive discomfort. Supplements alone aren’t the answer. Lifestyle habits, a nourishing diet, movement, quality sleep, and managing stress all come together to create a supportive environment for optimal magnesium. Magnesium is just one part of a larger picture, but when utilized wisely, it can help reduce symptoms and enhance your overall progress. You can take the quiz to discover your root cause here The 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-158

Jul 29

In this episode of the PCOS Repair Podcast , you’ll discover the nuanced relationship between body weight and fertility for women with PCOS. This topic is often clouded by myths and oversimplified advice—especially from healthcare providers who may suggest weight loss as the best “fix” without explaining the deeper hormonal dynamics at play. This episode offers clarity on how weight can impact the menstrual cycle, influence ovulation, and affect overall reproductive health, while emphasizing why simply losing weight is not the ultimate solution. Weight and PCOS Symptoms Weight does not cause PCOS, and why losing weight doesn’t automatically cure it. Instead, excess weight is often a symptom of underlying root causes like insulin resistance, inflammation, stress hormone imbalance, and hormonal disturbances. This episode explains how these root causes both contribute to weight gain and become worsened by it, creating a frustrating loop. Gain a clearer understanding of how excess fat can disrupt estrogen, insulin, and LH levels, leading to ovulatory dysfunction and impaired egg quality. What A Fertility-Friendly Weight Really Looks Like A fertility-friendly weight isn’t the same as the unrealistic weights promoted by the diet industry. This episode provides a science-based approach to what constitutes a healthy weight for fertility. You’ll hear how body fat percentage, not the number on the scale, is a more reliable marker of hormonal balance. And how even a modest percent reduction in weight can make a significant difference in restoring ovulation and improving cycle regularity. This episode also includes helpful guidance on tracking body composition and tuning into key signs of hormonal improvement. How to Lose Weight Without Harming Your Hormones For those navigating PCOS-related weight challenges, this episode offers a sustainable roadmap for improving body composition while protecting hormone health. Listeners are encouraged to identify their root cause, whether it’s insulin, inflammation, stress, or nutrient depletion, and tailor their nutrition, movement, and recovery habits accordingly. Instead of focusing on restrictive dieting, this conversation emphasizes gentle, blood-sugar-friendly eating, strength-building movement, and the importance of stress reduction and sleep for hormonal resilience. And remember, PCOS is not a weight issue, it’s a hormone imbalance that shows up differently for every woman. Listen now to learn how to track meaningful markers of improvement beyond weight, such as ovulation patterns, energy, and mood. If you’ve been confused or overwhelmed by advice to “just lose weight” for PCOS, this episode provides the context and clarity to move forward to better PCOS health with the confidence to support your body in a way that’s both effective and compassionate. 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-157

Jul 22

In this episode of the PCOS Repair Podcast, you’ll discover how the neuroscience behind a growth mindset and intrinsic motivation directly impacts your ability to follow through on healthy habits. This topic goes beyond our usual conversations about nutrition or supplements, this is about what actually drives you to take action when managing PCOS starts to feel overwhelming. While the research article explored in this episode isn't specific to PCOS, its findings shed light on how your brain processes effort, setbacks, and progress, making it incredibly relevant to your journey with hormone balance and lifestyle changes. A Growth Mindset and Why It Matters for PCOS You’ll learn how a growth mindset, the belief that your skills and abilities can develop over time, can rewire how your brain responds to challenges. When things get hard, your brain can either shut down or shift into learning mode. In this episode, you’ll hear how neuroscience studies show real, observable changes in the brain among those with a strong growth mindset, and how this sets the stage for building lasting habits that support hormone health and PCOS symptom improvement. Understanding Intrinsic Motivation and How to Spark It This episode also breaks down the role of intrinsic motivation, which is the internal drive to do something because it aligns with your goals, not because someone else told you to do it. You’ll explore how intrinsic motivation is tied to your brain’s reward system and why it's so essential for consistency in your health habits. When you choose a challenge that feels meaningful and achievable, your brain gives you a natural boost of dopamine, creating positive reinforcement that keeps you going. This is the kind of motivation that sustains long-term lifestyle changes, even when external results like weight loss or symptom relief take time. Creating Habits That Support Hormone Balance from the Inside Out As you apply these neuroscience insights to your PCOS journey, you’ll begin to see how small wins, like remembering to pack your gym bag or prepping meals ahead, become daily rewards that train your brain for long-term motivation. In this episode, you’ll be encouraged to focus on process over perfection, celebrate the steps you’re taking, and use your mindset as a tool to stay in tune with your body rather than getting discouraged by slow or fluctuating results. Rewiring Your Brain for Sustainable Health Changes You’ll also learn how neuroplasticity, the brain’s ability to change and grow—makes it possible to train yourself to stay motivated and resilient over time. Instead of viewing setbacks as failure, you’ll start asking better questions and problem-solving with more confidence. This shift in how you think allows you to stay engaged in the process of healing and creates an upward spiral of progress that’s sustainable and empowering This episode offers a new lens through which to view PCOS healing, not just as a checklist of things to do, but as an opportunity to grow into a healthier, more empowered version of yourself. You can take the quiz to discover your root cause here The Neuroscience of Growth Mindset and Intrinsic Motivation 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-156

Jul 15

In this episode of the PCOS Repair Podcast , the focus turns to a topic that resonates deeply with many women navigating PCOS—feeling overwhelmed by all the conflicting advice, supplements, diets, and strategies flooding the internet. This episode brings a refreshing mindset shift, showing how you can step away from the chaos and start creating clarity by tuning into your body’s unique signals. Understanding Why PCOS Feels So Overwhelming The explosion of PCOS-related content online, though well-intentioned, can easily lead to confusion. From contradictory diet advice to aggressive supplement promotions, the sheer volume of information often leaves women feeling stuck or discouraged. This episode offers a reminder that your PCOS diagnosis, while challenging, is also a helpful tool—it gives you the insight needed to begin supporting your body more effectively. Instead of chasing every new piece of advice, you’ll learn in this episode, how to use your symptoms as feedback and shift into a more empowered perspective. The Power of Slowing Down and Focusing on Root Causes Instead of adopting a one-size-fits-all solution, this episode encourages you to start by identifying your root cause of PCOS. Once you know whether insulin, inflammation, stress, or nutrient and hormone disruption is most prominent, you can begin supporting your body with targeted changes, one habit at a time. You’ll discover how to take action without the pressure to be perfect, and how even small steps like packing your lunch or adding a short walk can make a meaningful difference over time. Mindset Tools for Building a Sustainable PCOS Lifestyle This episode explores how to shift from all-or-nothing thinking into a flexible mindset. You’ll hear how celebrating progress—even when it’s not perfect—can keep motivation high. Practical mindset tips, including managing anxiety, setting up your environment for success, and having go-to calming strategies, are discussed as ways to create stability and momentum in your healing journey. Redefining Progress and Honoring Your Pace Rather than chasing scale numbers or perfect cycles, I encourage you to focus on what truly matters: feeling better, gaining energy, and enjoying your life more. This episode reminds listeners that it’s not about doing everything right—it’s about doing what matters most right now, and letting each habit build on the last. Whether your journey is fast or slow, the goal is to feel 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-155

Jul 8

In this episode of the PCOS Repair Podcast, you’ll discover why it’s not only possible, but highly likely, that you have more than one root cause contributing to your PCOS symptoms. From insulin resistance to chronic inflammation, stress response, and hormone and nutrient disruption, PCOS rarely stems from just one issue. This episode walks you through how to identify your dominant root cause while acknowledging that other contributing factors may also be playing a role. Why Identifying a Primary Root Causes Matters Although most women with PCOS have overlapping root causes, identifying your primary one helps guide your efforts more effectively. Within this episode, you’ll learn how focusing your energy on the most active root cause can give you the biggest results, rather than spreading yourself thin by trying to fix everything at once. You’ll also hear examples of how insulin-related symptoms can overshadow others, making it essential to focus where you’ll see the most progress. Navigating Combinations of Root Causes When quiz results or symptoms point to more than one dominant root cause, it can be confusing to know where to start. In this episode, you’ll learn how to prioritize your primary root cause without ignoring the others. The discussion includes how overlapping causes, like insulin imbalance paired with stress, require a strategic approach, and how addressing one often leads to improvement in others as well. You’ll also discover how to pair your PCOS root cause(s) with your primary health goals, whether it’s weight loss, fertility, more energy, or better cycles. This episode guides you through the process of designing a personalized strategy based on your root cause assessment, your most pressing symptoms, and your lifestyle. You’ll hear how even small, consistent changes can help your body start healing and create momentum over time. 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-154

Jul 1

In this episode of the PCOS Repair Podcast, we’ll take an honest look at the emotional impact of PCOS and how the thoughts and feelings you experience can shape your health journey. While emotions can be a driving force for creating habits and discipline, they can also become heavy obstacles, leading to doubt, frustration, and feeling stuck. This episode is all about recognizing those emotions, learning from them, and moving forward with compassion and clarity. Why PCOS Feels So Heavy Emotionally Managing physical symptoms like irregular cycles, fatigue, and weight struggles is already a challenge, but it also comes with an emotional toll. This episode acknowledges that persistent symptoms can trigger discouragement, especially when your efforts don’t seem to yield results. Whether it’s getting sick right when momentum builds or dealing with setbacks like injuries or stress, it can feel like the odds are stacked against you. You’ll learn how emotional resilience plays a key role in continuing forward when the path feels difficult. How PCOS Impacts Self-Image and Confidence You’ll discover how PCOS can deeply affect your self-image, from weight gain and fertility struggles to symptoms like acne or unwanted hair growth. These physical symptoms often chip away at confidence and make it hard to feel like yourself. In this episode, you’ll explore how these feelings are common, valid, and deserving of care, not just physical, but emotional. Learning to separate your worth from your symptoms is a foundational mindset shift that opens up space for healing. Goals That Reflect Growth Instead of tying your health journey to the number on a scale, this episode encourages you to set meaningful goals rooted in how you want to feel, live, and show up in your life. You’ll learn how to shift from appearance-based pressure to behavior-based goals. These goals offer both empowerment and a sense of progress, even before external changes are visible. You’ll be reminded that healing doesn’t have to be rushed. Instead, it’s about honoring where you are, tracking your growth through non-scale victories, and celebrating every step forward. 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-153

Jun 24

This episode of the PCOS Repair Podcast, explores two popular supplements, berberine and chromium, and how they compare when it comes to managing insulin resistance and supporting hormone balance in PCOS. While both supplements have gained attention on social media and within the wellness space, this episode takes a research-based look at their effects, how they work, and when they might be appropriate for someone with PCOS. How Berberine Supports Blood Sugar and Hormone Health In this episode, you’ll learn why berberine’s multifaceted benefits make it especially helpful for those dealing with metabolic dysfunction, irregular cycles, and hormonal imbalances. You’ll also discover how berberine's effects compare to pharmaceutical options like metformin and why its dosing schedule matters for effectiveness. What Chromium Can Do for Insulin Function in PCOS Chromium is a trace mineral with a more targeted role in insulin regulation and carbohydrate metabolism. While it may not directly impact inflammation or cholesterol, chromium is a powerful tool for improving blood sugar control, especially for those with fewer complicating factors. In this episode, you'll hear how chromium supports insulin function at the cellular level and when it might be the right fit, especially for women focusing primarily on glucose balance without broader metabolic concerns. Choosing the Right Supplement for Your PCOS Needs This episode provides guidance on how to decide between these two insulin-supportive supplements. You’ll hear why it's important to consider your personal root causes, health history, and what other medications or supplements you're using before adding either berberine or chromium to your routine. This thoughtful comparison gives you the tools to evaluate which supplement might align best with your current PCOS management plan. You can take the quiz to discover your root cause here Effect and mechanism of berberine against polycystic ovary syndrome Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis 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-152

Jun 11

In this episode of the PCOS Repair Podcast, you’ll explore the dramatic increase in PCOS diagnoses over the last decade and what may be driving this trend. While increased awareness and improved testing play a role, today’s discussion goes deeper, looking at how shifts in lifestyle, dietary habits, and everyday routines may be contributing to the rise in PCOS and metabolic health issues overall. This episode reflects on how body sizes, children’s health, and nutrition culture have evolved over the last 30 years, setting the stage for a broader conversation about food quality and hormone health. How Food Culture Has Evolved—and Its Effect on PCOS The food environment has shifted significantly over the past thirty to forty years. This episode highlights how changes in how often families eat out, the rise of food delivery services, and the use of sugar may be influencing the development of PCOS symptoms. These lifestyle shifts are not about personal blame but about understanding the environment around us that makes hormone balance harder to maintain. How Busier Lifestyles Are Undermining Health We will explore how packed schedules and a rise in extracurricular activities are making nutritious home-cooked meals and consistent movement harder to prioritize. You’ll consider how changes in both childhood and adult routines, from after-school sports and less work life balance to sedentary jobs and longer commutes, have made it more difficult to stay active. These societal shifts have gradually pulled people away from the kind of lifestyle that supports metabolic and hormonal health. From Root Cause to Lifestyle Shifts: Building a New Normal You’ll be challenged to think not just about your PCOS root causes, but about how modern living may be activating them. By stepping back and looking at how diet, movement, stress, and environmental factors have evolved, this episode helps you identify meaningful, individualized changes. Whether it’s more daily steps, better hydration, or simply being more mindful of what’s in your meals, these small changes can lead to big improvements in your PCOS symptoms and overall well-being. What has changed in your life, your habits, your food choices? How does that affect your hormones? Rather than pushing drastic change, this conversation invites you to consider one small thing you can do today to better support your body. 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-151

Jun 3

In this episode of the PCOS Repair Podcast, discover insights from a recent research review titled “Nutrition Strategy and Lifestyle in Polycystic Ovarian Syndrome.” This comprehensive article explores the latest research on dietary patterns, supplements, and lifestyle changes shown to support PCOS symptom relief. You’ll learn why tailored strategies matter more than one-size-fits-all solutions and how to apply the findings to your own health journey. The Variety in PCOS Presentation This episode highlights the wide variability in how PCOS presents itself. While one woman may struggle with acne and irregular cycles, another may be more affected by weight gain or fertility challenges. Yet underneath these symptoms, the same key root causes are to blame: the insulin effect, chronic inflammation, and oxidative stress. These root causes create hormonal imbalances, which drive the array of symptoms that make PCOS so challenging to diagnose and manage. Genetics and Environment in PCOS Development While PCOS has a genetic component, lifestyle factors heavily influence how and when it shows up. Nutrtion, movement routines, stress, and exposure to ultra-processed foods—especially during childhood—can activate genetic vulnerabilities. Understanding this interplay empowers you to make choices that can calm your symptoms and possibly reverse them altogether. Approaches for PCOS Symptom Management The reviewed article explores a range of nutrition strategies, many of the recommendations seem contradictory, so finally this episode will help you will get clarity as to why and what to follow for your specific PCOS root causes and unique self. This episode highlights research-backed supplements that support hormone balance, insulin regulation, ovulation, and inflammation reduction. Herbal supports were also reviewed, with several natural compounds showing promise for improving PCOS symptoms. However, the importance of individualized plans and safety especially during pregnancy is underscored. Be sure to check the show notes for the full research article and subscribe to the PCOS Repair Podcast to stay up to date on new insights and actionable guidance for your PCOS journey. You can take the quiz to discover your root cause here Nutrition Strategy and Life Style in Polycystic Ovary Syndrome—Narrative Review 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-150

May 27

In this episode of the PCOS Repair Podcast, we’ll explore the role genetics play in PCOS. While PCOS does have a genetic component, it doesn’t follow the straightforward hereditary patterns seen with eye color or height. Instead, it involves gene variants that affect how the body handles insulin, hormones, inflammation, and reproductive function. Not everyone with a genetic predisposition will develop symptoms, and how those genes are expressed can vary widely, even within the same family. These variables are what we will discuss in this episode. Why PCOS Symptoms Can Look Different in Every Family Many women wonder why they have PCOS when other family members don’t. This episode explains how previous generations may have had undiagnosed PCOS or related symptoms like irregular periods, fertility issues, or type 2 diabetes that were never linked to PCOS. You’ll hear how increased awareness and testing today are revealing more about how PCOS can run in families, even if it didn’t look like classic PCOS symptoms in the past. How Lifestyle Plays a Role in PCOS Development A key takeaway from this episode is how lifestyle factors influence whether PCOS symptoms appear, how severe they become, and more importantly can they be reversed? Even with a genetic predisposition, your environment, such as diet, exercise habits, stress, and overall health, can either trigger or help suppress those genes. You’ll learn how past generations may have unknowingly protected themselves with simpler diets and more physical activity. The genetic involvement in PCOS is what is termed epigenetics, meaning they’re highly responsive to lifestyle changes. You’ll discover how you can "turn down" the expression of these genes and reverse symptoms such as irregular cycles, inflammation, cravings, fatigue, and more by addressing your root causes and making consistent, targeted changes. Final Thoughts on Genetics, PCOS, and Taking Control This episode offers hope and encouragement for anyone feeling stuck with their PCOS. Genetics may set the stage, but they don’t have to determine the ending. With a deeper understanding of where PCOS comes from and how to support your body, you can move forward with freedom from PCOS. 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-149

May 21

In this episode of the PCOS Repair Podcast, I get to share the inspiring journey of Annie, a former client who overcame PCOS symptoms, found healing, and reached her weight loss goals, all while honoring her mental health and navigating a history of disordered eating. Annie’s story is a powerful example of what can happen when you take a compassionate, root-cause-driven approach to managing PCOS. The Emotional Side of Health Goals This episode highlights the emotional weight of health journeys, especially when past struggles with body image or disordered eating are involved. Annie had previously done the work with therapists to address her eating disorder, but when she gained weight due to PCOS, she wanted to be cautious in her next steps. She recognized the importance of approaching her weight loss from a place of self-awareness, healing, and mental wellness. Rather than diving into restrictive diets or fast fixes, Annie chose a slower, steadier pace that protected her emotional well-being. With continued support from her therapist, Annie and I worked together with a root-cause PCOS plan. Why This Story Matters for Your PCOS Journey This episode encourages you to rethink and personalize your approach to weight loss, health goals, and PCOS healing. Annie’s story demonstrates that sustainable results come from understanding your root causes, building nourishing habits, and protecting your mental and emotional well-being along the way. Whether you’re just starting or looking to recalibrate, this story offers hope and actionable insight for a more empowered path forward. 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-148

May 13

In this episode of the PCOS Repair Podcast, you’ll discover what it really means to live a PCOS-friendly lifestyle—and more importantly, how to design one that fits your unique needs. While the phrase "PCOS-friendly" gets thrown around a lot, it can often feel vague or even overwhelming. This episode offers a clear framework to help you stop guessing and start building a lifestyle that actually supports your body and your goals. Understanding the Foundation of a PCOS-Friendly Lifestyle A PCOS-friendly lifestyle isn’t about following a rigid formula or cutting out everything you enjoy. Instead, it’s about giving your body the nourishment and support it needs while also making sure your lifestyle works with your real life—not against it. Whether you're dealing with shift work, family obligations, food sensitivities, or just a packed schedule, your PCOS lifestyle has to be sustainable for you. The Four Areas You Need to Know In this episode, you’ll learn how to create that sustainable lifestyle by first understanding your PCOS root cause. This is essential for knowing which habits will actually move the needle for you. You’ll also reflect on your current health goals—whether it's energy, fertility, weight loss, or something else—as well as what your current life priorities allow for. From there, it’s all about taking aligned action to support your body in a way that feels doable, not overwhelming. The Four Pillars of Hormone-Friendly Living We will break down the four core pillars of a PCOS-friendly lifestyle: nutrition, movement, stress management, and emotional well-being. Each of these plays a crucial role in hormone balance and symptom relief. Rather than aiming for perfection, the goal is to build habits that are both effective and realistic for your daily life. You’ll hear why small shifts in these areas can lead to big improvements over time. Making It Personal and Sustainable This episode also walks through how to personalize your routine without falling into the all-or-nothing trap. You’ll learn how to start small, adjust as you go, and find the rhythms that feel natural and energizing. This isn’t about following someone else’s version of a “healthy lifestyle”—it’s about creating one that supports your health while also honoring your current capacity and real-life responsibilities. Actionable Next Steps to Get Started You’ll walk away from this episode with practical next steps, including taking the PCOS Root Cause Quiz, clarifying your main health goal, identifying your current priorities, and choosing a few simple habits to begin supporting your body today. This is the same framework I use with my own clients, and it’s one that can grow with you as your life evolves. If you’re ready to stop following generic advice and start creating a lifestyle that works for your hormones, your body, and your life, this episode is a must-listen. Be sure to hit subscribe so you don’t miss upcoming episodes—and if you haven’t yet, head to the show notes to take the PCOS Root Cause Quiz and begin building a lifestyle that truly supports 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-147

May 6

Understanding the Importance of Vitamin D for PCOS Health In this episode of the PCOS Repair Podcast, the spotlight is on vitamin D—a nutrient often mentioned in PCOS conversations but not always fully understood. Commonly referred to as the "sunshine vitamin," vitamin D plays a critical role not only in bone health but also in glucose metabolism, inflammation reduction, and immune system support. These are all key factors in managing PCOS. This episode explores how vitamin D influences these processes and why it’s especially important for women with PCOS to monitor and maintain healthy levels. How Your Body Absorbs and Utilizes Vitamin D Vitamin D is a fat-soluble vitamin, meaning it needs dietary fat to be absorbed properly. Whether you're getting it from food, supplements, or sunlight, understanding how absorption works is essential. This episode explains the best ways to ensure your body can utilize vitamin D efficiently, including the types of foods that support absorption and the limitations of relying solely on sun exposure—especially in less sunny climates or during winter months. Common Risk Factors for Vitamin D Deficiency Even with efforts to eat well and spend time outdoors, many people still have low vitamin D levels. This episode covers some of the reasons for that, including certain chronic health conditions, higher body fat percentages, and issues with the body’s activation process of vitamin D through the liver and kidneys. You’ll also hear why a low-fat diet or poor nutrition in general can impact your ability to maintain adequate levels. Testing for Deficiency and When to Supplement If you’re unsure whether you’re getting enough vitamin D, the most reliable method is a simple blood test. In this episode, you'll learn what those lab results mean, how to interpret them beyond just the "normal" range, and when to retest. It also offers practical suggestions for choosing a supplement and how to avoid overdoing it—especially since vitamin D is stored in the body and can accumulate over time. Why Vitamin D Matters in Your PCOS Journey While no single supplement is a fix-all for PCOS, vitamin D can play a significant supporting role. From improving insulin sensitivity and reducing inflammation to helping regulate hormones, this nutrient may be a crucial piece of the puzzle for those with a deficiency. This episode breaks down how correcting low levels of vitamin D can be a powerful first step toward feeling better—without overcomplicating your routine or chasing a quick fix. Be sure to check out the free PCOS Supplement Guide at supplementsforpcos.com . It includes trusted product recommendations, dosing guidelines, and additional insight to help you choose the right supplements for your unique needs. You can take the quiz to discover your root cause here Supplement Guide Vitamin D 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-146

Apr 30

Understanding the Link Between PCOS and Weight In this episode of the PCOS Repair Podcast, the spotlight is on one of the most talked-about PCOS symptoms—weight. Whether it’s the frustration of weight gain, the confusion around how to lose it, or the struggle to maintain progress, weight is a concern for many women with PCOS. But contrary to what some might hear from doctors or online sources, weight is not the cause of PCOS—it’s a symptom. That said, excess weight can exacerbate root causes like insulin resistance and inflammation. This episode walks you through the key myths around PCOS and weight and introduces a new way of thinking about your health and your ideal weight. The Problem with “Just Lose Weight” Advice You’ve likely heard it before: “Just lose weight and your PCOS will improve.” But that kind of oversimplified advice ignores how complex and sensitive PCOS metabolism can be. In this episode, you’ll discover why the way you approach weight loss matters just as much as the weight loss itself. Crash diets, excessive calorie restriction, and high-stress methods can actually worsen hormonal imbalances, shut down reproductive hormone production, and make you feel worse overall. Instead, in this episode, you’ll learn how to shift toward a more balanced and personalized approach that prioritizes long-term metabolic health. How to Approach PCOS Weight Loss the Right Way This episode explores how small changes in how you eat, move, and rest can lead to steady fat loss while preserving muscle, boosting your metabolism instead of tanking it. You’ll also hear how increasing muscle mass improves insulin sensitivity and helps reduce inflammation, which are two major drivers of PCOS symptoms. Weight loss that lasts doesn’t come from shame or punishment. It comes from self-awareness, self-compassion, and understanding your body’s unique needs. In this episode, you’ll hear the key to breaking the cycle of yo-yo dieting. You'll learn how approaching your PCOS journey with grace and curiosity helps you stay consistent and build a lifestyle that supports your health goals without burnout. It’s not about being perfect—it’s about being kind to yourself while moving toward your best health. Discovering Your Ideal PCOS Weight I have helped 100s of women find their “ideal” weight with PCOS. It’s about finding the weight range where your body feels strong, your energy is stable, your symptoms improve, and your habits feel sustainable. This episode breaks down what that looks like and how to identify your personal sweet spot. It’s not about what the scale says—it’s about how your body functions and how you feel day to day. This section helps you reframe weight loss as a process of discovery, not restriction. Once you’ve found that sweet spot where your PCOS symptoms are improving and your lifestyle feels livable, it’s time to transition to maintenance. This episode wraps up with a reminder that your PCOS health journey is not about reaching a specific weight or fitting a certain size. It’s about reclaiming your energy, confidence, and hormone balance so you can feel like yourself again. The goal is progress, not perfection—and with the right support and understanding, you can absolutely find a weight and lifestyle where your body thrives. 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: ht

Apr 22

In this episode of the PCOS Repair Podcast, you'll discover how targeted nutritional supplementation can help reduce oxidative stress and improve hormone and metabolic function in women with PCOS. This discussion is based on a recent research article titled The Effects of Nutritional Supplementation on Oxidative Stress and Hormonal and Lipid Profiles in a PCOS-Affected Female . If you’ve been wondering whether certain nutrients—like vitamin D or omega-3s—can actually help with PCOS symptoms, this episode breaks it down in a practical and research-backed way. Oxidative Stress and PCOS Oxidative stress is a type of internal cellular stress caused by an imbalance between free radicals and antioxidants in the body. It’s not the kind of stress you feel emotionally, but rather the kind that leads to cellular damage and accelerates aging. In PCOS, oxidative stress is particularly concerning because it contributes to insulin resistance, increased androgens, chronic inflammation, and even fertility issues. It can also impair egg quality and affect ovulation, adding another layer of complexity for women trying to conceive. Oxidative Stress Biomarkers (Labs) This research highlights a few key biomarkers to assess oxidative stress levels, including malondialdehyde (MDA), total antioxidant capacity (TAC), glutathione (GSH), and nitric oxide (NO). Each of these indicators can help reveal the degree of oxidative damage in the body and how effectively your systems are working to counteract it. In women with PCOS, these markers are often out of balance, showing both elevated oxidative damage and diminished antioxidant defense. Supplements That Help Reduce Oxidative Stress This episode explores several key nutrients that play a powerful role in reducing oxidative stress for women with PCOS. These nutrients help lower inflammation, support metabolic function, and improve insulin sensitivity—all of which are essential for hormone balance. Some have been shown to lower testosterone levels and enhance the body’s ability to manage blood sugar, while others support thyroid health and overall inflammation regulation. Some nutrients promote gut health, which is closely tied to hormone regulation, and even those that support better sleep while offering antioxidant benefits that may positively influence fertility. One of the most exciting findings from this study is the suggestion that certain nutrients can influence how genes express themselves. Some support IGF-1 levels, which are important for egg development and ovulation, while others impact insulin sensitivity through specific genetic pathways. There’s also evidence that certain nutrients may reduce the expression of genes involved in chronic inflammation. While more research is needed, this emerging science highlights the potential for nutrition to make meaningful changes at a cellular level. Supplements in Your PCOS Strategy No one supplement will fix PCOS, but using the right nutrients can significantly reduce oxidative stress and improve hormone function. As always, quality matters. Choose third-party tested brands and remember that supplements should complement, not replace, lifestyle interventions. If you're looking for trusted supplement recommendations, you can download the free PCOS The Supplement Guide . I’ve included a list of high-quality brands and tips for getting started. Improving oxidative stress through nutrition is a powerful tool for managing PCOS. From fertility to energy levels to long-term hormone balance, this episode offers a fresh perspective on what’s possible with the right support. You can take the quiz to discover your root cause here .

Apr 15

In this episode of the PCOS Repair Podcast, the spotlight is on one of the most frustrating and commonly misunderstood symptoms of PCOS: fatigue. Whether it's that mid-afternoon slump, the struggle to get out of bed, or the sense of always running on empty, energy issues affect many women with PCOS, and today’s conversation dives deep into why that happens and how to fix it. Understanding the Link Between PCOS and Fatigue Fatigue isn’t just about being tired—it’s often the result of a disrupted circadian rhythm. This internal clock controls when you feel alert or sleepy and can easily be thrown off by inconsistent sleep schedules, poor light exposure, or high stress. Even without a formal diagnosis like Addison’s or Cushing’s disease, subtle imbalances in cortisol can dramatically affect how energized you feel throughout the day. Caffeine and sugar might offer a quick boost, but they often set you up for a hard crash. In this episode, you’ll learn why starting your day with balanced meals instead of quick fixes is crucial for avoiding that roller coaster of energy highs and lows. Learn how even intense workouts can leave you depleted if you don’t support your body with proper nutrition and hydration afterward. Identifying the Root Causes of PCOS-Related Fatigue While daily energy dips are frustrating, long-term fatigue that builds over weeks or months is another level entirely. This deeper exhaustion often follows prolonged stress or trauma and is commonly seen in women managing PCOS. When your body has been running on adrenaline for too long, your energy systems begin to falter, leaving you constantly drained. Fatigue can show up differently depending on your PCOS root causes. Inflammation can make your body feel heavy and sluggish, an overactive stress response burns through your energy reserves too quickly, and insulin resistance leads to sugar crashes that zap your energy. Often, it’s a combination of all three. In this episode, you’ll discover how understanding your root causes is a critical piece of reclaiming your energy. If you’ve been feeling run-down and tired all the time, this episode is your invitation to shift your focus. Start by creating a more consistent sleep schedule, balancing your meals, building movement into your week, and reducing unnecessary stress. These small changes can create powerful momentum. You can take the quiz to discover your root cause here Other Links for the Episode 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-143

Mar 25

Welcome back to the PCOS Repair Podcast! Today's episode is particularly inspiring as I share the journey of one of my patients, Taylor, and her battle with PCOS and weight management. Taylor's story highlights the significance of identifying root causes in achieving sustainable weight loss and overall health improvements. Taylor’s Journey Through PCOS and Weight Challenges Taylor's struggle with weight began early. Despite being an active child, she started experiencing unmanageable weight gain following her growth spurt at age 12. As she transitioned into adolescence and beyond, her challenges with weight only intensified, complicated by her PCOS diagnosis. Like many, Taylor's initial approach to managing her weight was through rigorous exercise and strict dieting—tactics that, while common, often led to frustration and minimal long-term success. The Impact of Misinformation and the Importance of Personalized Strategies One key aspect of today's discussion revolves around the misinformation surrounding PCOS and weight loss. The internet is riddled with one-size-fits-all solutions that promise quick results, from diet plans to workout routines and supplements. However, these often do not account for the individual complexities of PCOS. Taylor's story serves as a reminder that what works for one person may not be effective for another, especially when dealing with a condition as multifaceted as PCOS. A New Approach to PCOS and Weight Loss We delve into common misconceptions that hinder progress for many dealing with PCOS. For instance, the myth that certain exercises can exacerbate PCOS symptoms due to cortisol spikes, or that all dairy and gluten products should be avoided. Through Taylor's experience, we learn that understanding the nuances of your own body's responses to food, stress, and exercise is crucial. This personalized insight allows for a more effective and sustainable management plan. Taylor’s Path to Understanding Her PCOS Through working together, Taylor and I explored deeper into her specific root causes of weight gain associated with PCOS. This involved comprehensive lab work and lifestyle evaluations that went beyond standard PCOS protocols. We discovered key issues like her high sensitivity to carbohydrates and a chronic cycle of undereating that disrupted her metabolic health. Strategic Changes and Sustainable Results Armed with this new understanding, we implemented tailored dietary adjustments and lifestyle interventions that gradually helped Taylor break through her weight loss plateau. In this episode, you will hear the steps we took and the adjustments she took to break her weight loss plateau and finally achieve lasting easily maintainable weight loss. Taylor's success story is a testament to the power of personalized care and the importance of addressing the underlying factors of PCOS. I hope that this story inspires you that achieving and maintaining a healthy weight with PCOS isn't about drastic, short-term fixes but about making informed, gradual changes that align with one's unique health needs. 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/142

Mar 18

This episode is addressing common misinformation regarding PCOS, explores where it comes from, and offers strategies to navigate through the noise effectively. Misinformation surrounds us, where personal anecdotes and marketing heavily influence our perceptions and decisions. We’ll dissect some prevalent myths and provide you with the tools to make informed decisions about managing your PCOS. The Origins of Misinformation in PCOS Management Misinformation about PCOS frequently arises from personal success stories shared on social media and aggressive marketing tactics for supplements, diets and coaching. Influencers and marketers often promote diet plans, supplements, and lifestyle changes that claim to be the ultimate or only solution to PCOS symptoms. However, these sources may not always present the full picture, often offering solutions that are exaggerated, fear-based, or not universally applicable. Navigating PCOS Misinformation One major challenge with misinformation is that it encourages constant switching between health plans, preventing consistency, which is essential for lasting progress. This inconsistency can lead users to feel disillusioned and believe that no treatment will be effective for them. This episode debunks some common myths and misconceptions about PCOS, helping you to understand your unique needs and how to address them effectively. Debunking Common PCOS Misconceptions During this episode we’ll discuss several areas where misinformation is common, including: Exercise Misconceptions Myths about Dairy Gluten Myths Inaccurate Carbohydrate suggestions Supplement Misunderstandings Lab Testing and PCOS: Empowering Your PCOS Journey To effectively manage PCOS, it's crucial to cut through the misinformation by understanding the root causes of your symptoms, recognizing the unique aspects of your condition, and implementing a sustainable and personalized plan based on scientific research and personal health data. This approach ensures that the management strategies you adopt are tailored specifically to your needs and are grounded in reliable evidence, leading to better long-term outcomes. PCOS DETOX Appraising Unmet Needs and Misinformation Spread About Polycystic Ovary Syndrome in 85,872 YouTube Comments Over 12 Years: Big Data Infodemiology Study 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/141

Mar 11

This week’s episode is a supplement spotlight for Maca, a plant native to Peru known for its medicinal properties. Let’s explore its potential in managing PCOS symptoms. We’ll focus particularly on its impact on fertility, mood, energy, and metabolic health. Tune in to dissect scientific studies and offer practical advice on integrating maca into your PCOS management strategy. Potential Benefits of Maca Maca has long been revered for its health benefits and has traditionally been used to enhance fertility, libido, stress management, and energy along with many other benefits. Scientific research on maca is limited but promising. This episode discusses some of the research about fertility and metabolic health benefits. Maca’s influence through the hypothalamic-pituitary-adrenal axis may explain its ability to enhance stress tolerance, categorizing it as an adaptogenic herb that helps regulate stress and hormonal balance. Maca supports the entire menstrual cycle by enhancing the follicular phase, supporting luteal surge for healthy ovulation, and promoting balanced estrogen and progesterone levels. Having a single herb that supports the full menstrual cycle is rare, making maca particularly valuable for women trying to conceive. However, it has not been studied for safety during pregnancy, so it is generally recommended to discontinue use once pregnancy is achieved. Maca may also benefit metabolic health, particularly in blood sugar regulation and lipid metabolism. Another study on young adult women in 2022 demonstrated that maca significantly improved mood and energy levels. Choosing a Safe Maca Supplement Due to concerns over heavy metal contamination in supplements, selecting a reputable brand is essential. Look for third-party testing to ensure purity and safety. The PCOS Supplement Guide recommends trusted brands that meet stringent quality standards. Integrating Maca into a Holistic PCOS Management Plan As with all supplements Maca should complement a comprehensive approach to PCOS that includes nutrition, physical activity, and medical care. While it supports hormonal balance and metabolic health, holistic lifestyle adjustments are crucial for effective long-term management. Maca can be a helpful tool for fertility support, hormone balance, and metabolic health, but it is not a magic fix for PCOS. For more insights and resources, download our free PCOS Supplement Guide at www.supplementsforpcos.com , and subscribe to our podcast for more episodes on PCOS management. Get My PCOS Supplement Guide 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/140

Mar 4

Today’s episode is dedicated to unraveling the complexities of birth control in the context of PCOS. Explore how synthetic hormones might influence PCOS symptoms and hormonal imbalances, providing you with a range of perspectives to help make informed decisions adaptable to different life stages. Navigating Birth Control Choices Through Life’s Phases This episode discusses whether birth control is the right choice for you based on your lifestyle needs. The best option during your teenage years may not be ideal in your twenties, thirties, or as you approach menopause. It also explores lifestyle adjustments, the choice between synthetic and bioidentical hormones, and various birth control methods. The goal is to empower you to personalize your approach based on how your body responds, your specific symptoms, and your overall health and lifestyle needs. Understanding Your Menstrual Cycle and Hormonal Influence Understanding the hormones of the menstrual cycle lays the foundation for understanding how birth control impacts your body. The cycle involves several key phases: the estrogen-powered follicular phase that prepares your ovaries for ovulation, the ovulation phase marked by a surge in luteinizing hormone and the release of the egg, and the luteal phase where progesterone prepares the body for a potential pregnancy or triggers menstruation pregnancy doesn’t occur. For those with PCOS, these phases are often irregular, leading to non ovulatitory cycles or difficulty predicting when it occurs despite using ovulation tracking tools. Exploring Alternative Birth Control Options For those seeking non-hormonal methods due to side effects or personal preferences, we discuss alternatives such as the Copper IUD, barrier methods like diaphragms and condoms, and the Fertility Awareness Method, noting their specific considerations and effectiveness. This episode also discuses when and if birth control is needed. After listening you will have the consideration points necessary to decide if birth control is for you or not at this current time and more importantly how to manage your PCOS with lifestyle even if you do decide birth control is This episode emphasizes that there is no one-size-fits-all solution for managing PCOS with birth control. Understanding your body’s unique needs and maintaining open communication with your healthcare provider are key to finding the most suitable birth control approach. You can take the quiz to discover your root cause here Episode #126:Research Recap: Journal Article Review on PCOS Contraception Episode #116: The Pyramid of PCOS: Breaking Down the Root Causes for Better Health Episode #117: ​​The Stress Response Root Cause Episode #118: The Insulin Effect Root Cause Episode #119: The Root Cause of Inflammation Episode #120: The Root Cause of Hormone and Nutritional Disturbances 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/139

Feb 25

This episode explores the psychological impact of Polycystic Ovary Syndrome (PCOS), a crucial aspect usually overshadowed by the physical symptoms. This episode discusses insights from the research article "The Invisible Struggle: The Psychological Aspects of Polycystic Ovarian Syndrome". This article shines a light on the social misconceptions and internal struggles faced by those dealing with PCOS, highlighting how these challenges go beyond the physical to affect mental health profoundly. The Overlooked Psychological Struggles of PCOS This episode explores the psychosocial burdens that individuals with PCOS endure. These struggles include dealing with social misconceptions, stigmatization, and the personal distress caused by the chronic nature of PCOS. Understanding these factors is crucial as they significantly influence the overall quality of life and emotional resilience of those affected. This episode will shed light on how to move past these struggles to better PCOS health both mental and physical. Addressing PCOS with a Holistic Approach By understanding the root causes—insulin resistance, chronic stress, and systemic inflammation—and employing strategies to manage these issues, women can not only alleviate their physical symptoms but also significantly improve their mental and emotional health. However, the ability to improve these root causes must involve a comprehensive strategy that addresses your emotional and mental health. By integrating strategies that address mental health and emotional wellness, women with PCOS can develop resilience, reduce the psychological burden of managing a chronic condition, and enhance their overall quality of life. Empowering Self-Management and Advocacy By understanding your body better and the specifics of your health, you can better navigate your treatment options and advocate for more personalized care. Public awareness and healthcare provider education are also crucial in improving the diagnosis and management of PCOS. Listen now to explore more about the psychological aspects of PCOS, the full research article by Deepika Diwani is available via a link below. You can take the quiz to discover your root cause here The Invisible Struggle: The Psychosocial Aspects of Polycystic Ovary Syndrome 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/138

Feb 18

This episode goes deeper into the role of luteinizing hormone (LH) in regulating the menstrual cycle and its implications for those with PCOS. Discover the essential functions of LH, how it influences fertility, and why it's particularly significant for understanding and managing PCOS symptoms and health. Key Functions of Luteinizing Hormone Luteinizing hormone plays a critical role in both men and women by regulating important aspects of the reproductive system. For women, LH is crucial for managing estrogen and progesterone levels, which are essential to creating the rhythm of the menstrual cycle's phases. Learn how LH operates within a healthy cycle, including the sharp surge before ovulation, which is crucial for releasing the egg. Challenges of LH Imbalance in PCOS Many women with PCOS experience an imbalance in their LH-to-FSH (follicle-stimulating hormone) ratio, which can lead to disrupted menstrual cycles and challenges with ovulation. This section explains the typical LH imbalances seen in PCOS, how they affect the body, and the complications that may arise, such as the failure to trigger proper ovulation and the development of cystic ovaries. Limitations of Ovulation Predictor Kits for PCOS You will learn the limitations of ovulation predictor kits (OPKs) for women with PCOS, who may experience misleading results due to chronically elevated LH levels. Explore why these tools often fail to provide accurate readings and how they can lead to confusion about ovulation and fertility windows. Addressing the Root Causes of LH Dysfunction in PCOS Understanding and managing the underlying causes of elevated LH and testosterone levels can help improve their effects on the menstrual cycle and overall health. We discuss strategies to discover and manage the common triggers of LH imbalances in PCOS. Your PCOS Period Repair Manual 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/137

Feb 11

In this episode of the PCOS Repair Podcast! I’ll focus on a prevalent issue many women with PCOS face, illustrated through the journey of one of my patients Janelle. This episode uncovers the common challenges and misconceptions surrounding PCOS from adolescence through adulthood and gives you a window into what the path to PCOS freedom looks like. Janelle’s Struggle with PCOS Janelle’s PCOS symptoms began subtly with semi-regular periods during her teenage years, leading to a diagnosis and subsequent birth control treatment in her late teens. However, the temporary solution masked underlying issues, which surfaced dramatically when she discontinued birth control at 27 to start a family. The absence of natural periods post-birth control led Janelle through a frustrating cycle of unsuccessful fertility treatments, highlighting the need for a different approach to her PCOS management. Achieving Natural Menstrual Regularity After years of hormonal treatments with little success, Janelle sought an alternative strategy focusing on natural restoration of her menstrual cycle. During this episode I will walk you through what changes she made and how she approaches her PCOS health differently so that she could finally experience regular cycles and ultimately optimize her fertility Comprehensive Approach to Managing PCOS This episode explores the importance of understanding the intricacies of PCOS and why conventional methods like birth control and reactive fertility treatments often fall short. Through Janelle’s experience, we’ll discuss the effectiveness of the Dutch test in providing a detailed hormonal landscape, which is crucial for tailoring treatment strategies that address specific imbalances and root causes. Lessons from Janelle’s Journey Janelle’s story will illustrate the powerful reminder of how important a proactive and informed approach to PCOS is. By integrating comprehensive hormonal testing and embracing a holistic lifestyle focus, women can significantly enhance their health and fertility. This episode will assist you seek out and advocate for personalized care and to explore all avenues for managing their PCOS effectively. 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/136

Feb 4

This episode of the PCOS Repair podcast focuses on harnessing the power of exercise to enhance hormone balance and manage PCOS symptoms effectively. This episode is all about actionable steps. Here, you will discover the truths about physical activity and PCOS, differentiate the myths that could be hindering your progress, and learn how to tailor an exercise regimen that optimizes your health. PCOS and Exercise Exercise is universally acknowledged as a vital component of a healthy lifestyle. However, for those managing PCOS, the landscape of information can often be confusing and contradictory. This episode clarifies the factual benefits of exercise for PCOS, helps you navigate through the common myths, and provides guidance on developing a workout routine that is not only effective but enjoyable—ensuring it becomes a consistent part of your lifestyle. Progressive Exercise: Building a Sustainable Routine Understanding the progressive nature of exercise is crucial. While eating healthily is more straightforward, exercise requires a build-up in intensity and complexity. Whether you're lifting weights or engaging in cardio, it's essential to start at a level that matches your current fitness and gradually increase the challenge. This segment encourages listeners to view fitness as a journey, emphasizing the importance of progression and adaptation over time. Controversies of Exercise for PCOS The episode also tackles the controversies surrounding PCOS and exercise, particularly the myths about cortisol and intense physical activity. It breaks down the science behind stress and exercise, offering insights into how to manage and monitor your body's response to ensure your activities are beneficial, not detrimental. Implementing an Effective PCOS Exercise Strategy Finally, you will learn how to implement an effective exercise strategy tailored to your specific PCOS symptoms and fitness goals. This includes practical tips on monitoring your progress, adjusting your routine as needed, and working collaboratively with healthcare providers to ensure your exercise plan is safe and effective. 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/135

Jan 28

This episode shines a spotlight on ashwagandha, a supplement that might be beneficial for those managing PCOS. Known for its stress-relieving properties, ashwagandha has been used historically across Asia and Africa and falls under the category of adaptogens, which are agents believed to help the body resist various types of stress. Understanding Adaptogens You’ll learn about how ashwagandha helps the body manage both physical and mental stress by potentially reducing the activity of the hypothalamic-pituitary-adrenal (HPA) axis. This action may regulate how much cortisol is distributed throughout the body, aiding in stress management. The Benefits of Ashwagandha for PCOS Explore various studies that have investigated ashwagandha's effectiveness in reducing perceived stress, enhanced athletic performance, and potentially aiding in conditions such as anxiety and depression. Discussions include dosage recommendations and insights into the specific benefits for PCOS symptoms. Who Should Consider Ashwagandha? I will also cover important considerations and precautions for those thinking about adding ashwagandha to their supplement regimen. Special attention is given to its appropriateness for pregnant women, individuals with autoimmune diseases, thyroid disorders, or liver issues, and the recommended duration for its use. You will learn how ashwagandha can fit into a broader PCOS management strategy that includes nutrition, exercise, and medical treatments. For a deeper dive into PCOS supplements here is my detailed guide . This guide offers comprehensive insights into the supplements that may help manage PCOS effectively, along with exclusive discounts for podcast listeners. 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/134

Jan 21

In this episode of the PCOS Repair Podcast, we tackle a hot topic that has stirred many questions among our listeners—what to eat to help improve PCOS symptoms. Whether it’s the occasional sweetener in your coffee, weekly pizza nights, or navigating gluten-free options, today’s discussion aims to address these concerns and more, guiding you towards making informed nutritional choices for managing PCOS. PCOS Nutrition: Beyond Good and Bad Foods It’s time to learn about the world of nutrition where no food is inherently good or bad. Explore how to transform your approach to eating by focusing on nourishment rather than labeling foods. This episode debunks common misconceptions about carbohydrates and introduces the concept of food as just food—essential supplies for your body’s needs. Build Sustainable Dietary Habits Discover how to create a sustainable way of eating that transcends the typical diet mentality. Learn the importance of prioritizing nourishment and how to approach dietary changes with a long-term perspective. You will also learn the harmful effects of crash dieting and the benefits of a balanced, nourishing diet. Become Your Own Nutrition Expert Learn how to become an expert on your own body’s nutritional needs. This episode will discuss the importance of personalized nutrition and dispels one-size-fits-all diet myths, offering insights into how to adapt your eating habits based on personal health goals and the underlying causes of PCOS. Strategic Enjoyment of Food Incorporate the strategic enjoyment—how to incorporate favorite foods into your diet without compromising your health goals. This part of the episode discusses how to enjoy foods responsibly and how occasional indulgences can fit into a healthy lifestyle without leading to setbacks. Personalized Nutrition When you finally understand and address the root causes of PCOS through diet. While listening to this episode you will discover the importance of identifying personal triggers and tailoring your diet to combat specific symptoms, whether they are related to weight, energy levels, or hormonal balance. You can take the quiz to discover your root cause here The PCOS Root Cause Boot Camp 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/133

Jan 14

Welcome back to the PCOS Repair Podcast! Today, we delve into a compelling research article that connects the dots between inflammation and it’s connection with insulin resistance and ovarian dysfunction in PCOS. This episode builds on our previous discussions about the multifaceted nature of PCOS, where stress, insulin and inflammation significantly impact the condition. Inflammation and Its Impact on PCOS Inflammation is often a buzzword in health discussions, blamed for everything from hormonal imbalances to digestive woes. In this episode, you'll gain a focused understanding of how inflammation specifically affects PCOS and worsens symptoms through increased androgen production and insulin resistance. Key Insights from Recent PCOS Research The discussion centers around the research article, "Inflammation in Polycystic Ovarian Syndrome: Underpinning of Insulin Resistance and Ovarian Dysfunction," which sheds light on how inflammation acts as a major contributor to PCOS. You will learn how dietary triggers can induce oxidative stress and greater inflammatory response as well as strategies for managing PCOS effectively. Personalizing Your Approach to PCOS Management We’ll discuss the importance of recognizing the unique aspects of your PCOS condition. Learn to look beyond generalized symptoms and identify your specific inflammatory triggers that may differ vastly from other women. By understanding and managing underlying inflammation, you can significantly alleviate PCOS symptoms and improve overall health. Alright, let’s dive in! Happy listening You can take the quiz to discover your root cause here Inflammation in Polycystic Ovary Syndrome: Underpinning of insulin resistance and ovarian dysfunction 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/132

Jan 7

Welcome to a New Year of PCOS Health! In this week’s episode of the PCOS Repair podcast, we’ll kick off the new year by exploring the impactful difference between setting New Year’s resolutions and creating an intentional, actionable plan for your PCOS health. Grab your pen and paper—this interactive session is designed to help you start the year with clarity and purpose. Understanding Resolutions vs. Intentions The episode begins by diving into the definitions and implications of ‘resolutions’ versus ‘intentions.’ A resolution often represents a firm decision to do or not do something, which can sometimes lead to disappointment if not followed through. This episode encourages a shift towards setting intentions, which allows for more flexibility and adaptability in achieving your goals, particularly in managing PCOS. Setting Intentional Goals for PCOS I’ll guide you through my step-by-step process to set meaningful and realistic goals for your PCOS journey. Whether it’s managing weight, improving hormonal balance, or enhancing overall health, this section helps you define what you truly desire from your efforts and how to envision the lifestyle changes needed to get there. Actionable Steps to Achieve Your Goals As you transition from broad intentions to specific, actionable steps that align with your personal health objectives. This episode emphasizes the importance of breaking down your goals into manageable tasks, prioritizing them, and confronting any obstacles that may arise, ensuring a structured path toward your PCOS management. Building Sustainable Habits for PCOS Management You’ll explore strategies to transform your actionable steps into sustainable habits. This section provides insights on integrating new routines into your daily life, making them as natural and automatic as brushing your teeth. The focus is on consistency and gradually building a lifestyle that supports your PCOS health without feeling overwhelmed. Interactive Guidance and Personal Reflection Throughout this episode, I encourage you to actively participate by writing down your thoughts, reflecting on your current habits, and identifying areas for improvement. This interactive approach enhances understanding and empowers you to take concrete steps toward a healthier year. 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/131

Dec 17, 2024

Welcome back to the PCOS Repair podcast! In this episode,I’m excited to share a case study that highlights the complex relationship between diet, lifestyle, and PCOS symptoms. Join me to explore the journey of Lily, whose experiences with PCOS and food sensitivities offer valuable insights into managing PCOS holistically. Food Sensitivities and PCOS Lily was diagnosed with PCOS in her early twenties after experiencing years of irregular periods and hormonal imbalances indicated by lab tests. Despite leading a healthy lifestyle, Lily faced challenges due to her PCOS diagnosis and unrelated food sensitivities. This episode delves into how these elements intertwined in her journey toward starting a family and seeking a healthier life. The Impact of Diet on PCOS Throughout the episode, you'll learn about the myths and realities of how certain foods affect PCOS symptoms. Discover why blanket dietary restrictions like cutting out gluten or dairy may not be necessary for everyone and how individual responses to food can significantly influence PCOS management. The discussion emphasizes the importance of personalized dietary approaches rather than one-size-fits-all solutions. Lily's Path to Understanding Her Body Follow Lily's experiment with eliminating and reintroducing various foods under guidance, which led to fascinating discoveries about her body's specific reactions to gluten and dairy. This process not only helped Lily manage her PCOS symptoms better but also empowered her to make informed choices about her diet. The story of Lily reinforces the concept that managing PCOS effectively requires a deep understanding of one's body and the factors that uniquely affect each individual. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/130 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Dec 10, 2024

Welcome back to the PCOS Repair podcast! In today’s episode, I am reviewing a research article about PCOS and inositols supplements. Discover the science behind the dosages and ratios of inositols that can potentially help manage PCOS symptoms effectively. Inositols for PCOS Management Inositols, particularly myo-inositol and d-chiro-inositol, help manage PCOS by impacting insulin resistance and hormone regulation. In this episode you'll learn how these supplements operate at a cellular level in women with PCOS, enhancing your understanding of their potential benefits. As well as the specific ratios that have been shown to improve ovulation and metabolic functions in women suffering from PCOS. The Ideal Inositol Ratios for PCOS Treatment Discover why a 40:1 ratio of myo-inositol to d-chiro-inositol might be the most effective combination for improving PCOS symptoms based on recent scientific research. This segment helps clarify how specific ratios can influence treatment outcomes, providing a clearer direction for those considering inositol supplements. During this episode, you’ll get practical recommendations on if inositol is a good option for you to consider and discuss with your doctor, how to choose the right inositol supplements, including recommendations for reputable brands and formulations. This guidance will help you make well-informed decisions in conjunction with your healthcare provider. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/129 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Dec 3, 2024

In this episode, as we dive into the bustling holiday season, let’s talk about the frustrating feeling you're constantly starting over with your health routines. Whether due to traveling, holidays, or unexpected life events, this episode is tailored for anyone who struggles to maintain their health regimen amidst life's never-ending schedule curve balls. The Impact of Irregular Routines Irregular routines can disrupt not just your fitness plans but also other aspects of health management, including nutrition and sleep. This episode shares some of my personal challenges faced during a summer filled with sporadic travel and activity, highlighting the difficulties in maintaining consistent exercise and health routines. As well as what has helped me and many of my clients overcome these hurdles and maintain our health in the midst of life's curveballs. Approaches to Overcome Setbacks In this episode, we’ll get into the mental and lifestyle shifts necessary to adapt to ongoing changes without compromising your PCOS management goals. You will discover how to categorize your health management phases into 'healing' and 'lifestyle' phases to better align your efforts with current life circumstances. Building and Organizing Health Habits Learn how to build and organize effective health habits that stick. This part of the episode discusses the importance of habit stacking and organization to prevent overwhelm and ensure sustainable health practices are in place, particularly beneficial for listeners seeking to overhaul their routines without feeling lost. So if you ever struggle to stick with your PCOS healthy lifestyle you will find this episode packed with tips and encouragement to help you create a lifestyle that works for you and how to jump back to it quickly when you start to slide a bit. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/128 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Nov 26, 2024

Welcome back to the PCOS Repair podcast! Today’s episode focuses on a topic that’s been touched upon but never fully dived into—supplements for PCOS management. While supplements are beneficial, the core of managing PCOS effectively lies in lifestyle adjustments. The aim today is not just to list off supplements but to empower specific information and tools to choose supplements wisely. The Integral Role of Supplements in Managing PCOS In this episode, you’ll discover that supplements can significantly aid PCOS management, offering support either at the start or as an enhancement to lifestyle modifications. However, it’s critical to understand that supplements are just part of a broader strategy. It is crucial to understand your root cause(s), which supplements to consider, and how to select brands that will supply effective products. Navigating the Complex World of Supplements The supplement industry is vast and sometimes overwhelming. This part of the discussion emphasizes the importance of choosing supplements that are not only known to be effective but also offered by brands that are safe and well-researched. You'll learn how to sift through the marketing noise prevalent in the supplement industry to find products that genuinely benefit PCOS management. How to Select the Right Supplements for PCOS Selecting the right supplement involves more than picking a popular or well-marketed product. It requires: - Identifying your specific PCOS symptoms, root causes, and your personal goals. - Researching which supplements effectively address these issues. - Evaluating the credibility and safety of the brands you consider. In this section, I will walk you through how to identify each of these factors in a way that is unique to you. This way you can easily discuss the supplements you are considering with your healthcare provider, ensuring it complements your health needs without adverse effects. Marketing Tactics in the Supplement Industry Many supplements are heavily promoted due to their profitability, rather than their health benefits. You'll learn how to critically assess supplement advertisements and promotions to make informed decisions based on scientific evidence and not just marketing hype. Where to Find Reliable Information on Supplements The PCOS supplement options are constantly growing and more overwhelming. While I can’t cover everything in one episode I think you will find I give you plenty to work with here in this episode. But so as not to leave you hanging. I also created a PCOS Supplement Guide that includes all the lists of options, recommended brands, and when a certain option might be a good fit. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/127 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Nov 19, 2024

This episode aims to help you with the complex decisions around birth control. Whether it is a choice you are interested in and if so what birth control selections are available for managing PCOS symptoms. You'll discover the reasons why birth control pills are often recommended and explore the potential long-term health implications associated with their use, including consideration for PCOS risks related to diabetes, hypertension, and cardiovascular diseases. Understanding the Function of Birth Control Pills You’ll gain a better understanding of how combined oral contraceptives prevent ovulation and might improve PCOS symptoms. The discussion delves into the impact of these contraceptives on hormonal levels and menstrual cycles and provides a thorough explanation of the biological mechanisms at play. This segment also explores the non-contraceptive benefits of using oral contraceptives, such as reduced risks of certain cancers and management of endometriosis. It also examines the potential risks associated with these medications, including cardiovascular health concerns and hormonal disruptions. The Role of Lifestyle Modifications in Managing PCOS Discover the critical role of lifestyle changes in effectively managing PCOS. This part of the episode covers the importance of personal health care. It encourages discussions with healthcare providers to tailor PCOS management plans that might include or exclude the use of birth control. Birth control has pros and cons concerning PCOS, but there are also lifestyle and specific circumstances that need to be considered. This episode will help you to do just that. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/126 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Nov 12, 2024

Welcome back to the PCOS Repair Podcast. This episode shares the story of Ava, a 28-year-old who has had amazing success navigating her journey with PCOS. Ava’s experience highlights common challenges and misconceptions surrounding PCOS, particularly concerning insulin levels and regular menstruation. Ava’s PCOS Challenges Ava, despite being proactive about her health, faced persistent health frustrations of irregular periods and a lack of ovulation. She had been managing her PCOS symptoms relatively well but as she reached her mid-20s her periods became quite irregular. When she came to me she was quite frustrated that her experiences and her lab results did not correlate. Her tests showed normal glucose and insulin levels, yet symptoms suggested an underlying insulin issue, leading to confusion and a search for answers. Identifying Her Root Cause After taking the PCOS assessment and understanding more about how insulin was affecting her hormones even though her labs were normal, Ava began her more tailored approach. This is an area of so much confusion and I can’t wait for you to listen to this episode to gain clarity on why labs don’t provide us with enough information sometimes when dealing with PCOS. Ava’s Insights and Lifestyle Adjustments Ava's case underscored the importance of understanding the body's unique responses to food. Her diet, characterized by frequent, small meals, inadvertently was not serving her and actually fueling her hormone imbalance. With guidance, Ava adjusted her eating habits to better manage her insulin levels. Over time, she noticed significant improvements in her energy levels and menstrual regularity. Her journey highlights the critical role of tailored strategies in managing PCOS symptoms and restoring menstrual health. Ava’s story is just one example of the complexity of PCOS and the need for personalized strategies. It also emphasizes the importance of listening to one’s body and aligning healing approaches with individual symptoms and responses, rather than relying solely on standard lab results. I hope you find you find Ava’s journey encouraging and that it inspires you to explore your personal path to better PCOS health. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/125 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Nov 5, 2024

In this episode of the PCOS Repair podcast, you'll explore the challenges and solutions surrounding fertility for women with PCOS. You will learn about the root causes of hormonal imbalances that affect fertility, this discussion aims to empower you with knowledge and practical steps to optimize your reproductive health. Navigating PCOS Infertility: Insights and Approaches Let’s talk about the complex relationship between PCOS and infertility. Whether you're trying to conceive naturally or considering fertility treatments, this episode provides a comprehensive look at how to effectively manage your reproductive health amid PCOS. From adjusting lifestyle factors to understanding hormonal dynamics, every aspect is covered to help you foster better health outcomes. A Deep Dive into Hormonal Interactions and Fertility Discover the crucial role of hormones in managing PCOS and fertility. Learn about the impact of excess androgens, such as testosterone, which can disrupt the balance necessary for regular ovulation. The episode breaks down the interactions between LH (Luteinizing Hormone) and other hormones, explaining how elevated LH levels can hinder the natural ovulation process. Practical Steps to Repair and Optimize Your Fertility Get actionable advice on how to begin repairing and enhancing your fertility. Understand the importance of tracking hormonal changes and the benefits of targeted lifestyle adjustments. Ashlene provides insights into the use of basal body temperature tracking to monitor fertility signs, emphasizing the value of patience and consistency in observing hormonal patterns over time. Personalized Strategies for Fertility Enhancement Learn how to personalize your approach to fertility based on your specific PCOS symptoms and root causes. Whether it's managing insulin resistance, reducing inflammation, or addressing adrenal health, this episode guides you through choosing strategies that align with your body's needs. You will discover how these adjustments not only improve fertility but also contribute to overall well-being. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/124 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Oct 29, 2024

I’m guessing you’ve heard that exercise can have a valuable impact on PCOS health but in this episode, we will explore the transformative power of enjoying your exercise routine. It's easy to view exercise as a mere item on our to-do list, but embracing it can revolutionize our approach to fitness, and overall well-being and enhance our self-care on the journey to PCOS health. Enjoyment in Exercise I've learned over the years that enjoyment is crucial in sustaining a healthy lifestyle, especially when it comes to exercise. Staying consistent becomes a struggle without a genuine interest or enjoyment in our activities. This episode will help you shift your perspective towards exercise from a chore to an enjoyable part of your daily routine. Yes, it’s possible and it can significantly impact your PCOS management. Exercise for PCOS Health It’s not just about the physical benefits; exercise for someone with PCOS can transform how the body handles food and manages insulin levels. In this episode you will learn how consistent, enjoyable physical activity can influence blood sugar levels and overall PCOS symptoms, making it a cornerstone of effective PCOS management. Engaging with Your Exercise Goals Understanding the 'why' behind your exercise regimen is crucial. During this episode, I will walk you through how to reflect on your motivations for exercising, which can be as varied as improving body strength, enhancing mood, or simply enjoying the outdoors. Identifying these motives and what you want to accomplish even outside of your workouts can help solidify exercise as a rewarding part of your PCOS management strategy. Practical Tips for Enjoyable PCOS-Friendly Exercises As always I will leave you with practical strategies to integrate enjoyable and sustainable exercise routines into your life. Whether choosing activities that align with your interests or setting realistic, enjoyable goals, these tips are designed to help you cultivate a positive and enduring relationship with exercise. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/123 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Oct 22, 2024

This episode explores the multifaceted role of Metformin in managing Polycystic Ovary Syndrome (PCOS). A medication known for its efficacy yet with a controversial reputation due to side effects, this episode aims to demystify Metformin, presenting both its potential benefits and the challenges it presents to women with PCOS. The Science Behind Metformin and PCOS Drawing from the recent research article, "Metformin: A New Approach" published in 2021, this episode aims to simplify the complex scientific discussions surrounding Metformin. You will learn more about the many benefits that metformin can offer PCOS as well as health in general. Real-World Experiences with Metformin Hear firsthand accounts of how Metformin has influenced the PCOS journey for many, including my personal experience and client experiences. This real-world insight provides a balanced view of what potential users might expect, addressing common apprehensions and how to set yourself up to avoid and effectively manage any arising side effects. The practical tips in this episode will boost your comfort and effectiveness of Metformin treatment if it aligns with your health objectives. Today’s topic is designed to demystify Metformin and help you gain new perspectives if it’s been recommended to you by your doctor for your PCOS management. Whether considering starting Metformin or optimizing its use, or to help you prepare for conversations with healthcare providers. Go ahead and listen now, because this episode is a great resource for making informed decisions that align with your health goals. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/122 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Oct 15, 2024

I’m excited for you to listen to this episode where I share a real-life example of how impactful our self-talk can be to our PCOS health. I am honored to share a story of body acceptance, self-love, and the pursuit of balanced hormones through the experiences of Zoe, one of my clients who has successfully navigated the challenges of PCOS. Listen now as we explore how embracing where you currently are can catalyze profound changes in health and self-perception. Zoe's Journey: Zoe, like so many women, struggled to align their current body image with her body goals while managing PCOS symptoms. Diagnosed in her late teens, Zoe was an athlete who managed her PCOS health without significant issues until she encountered frustrating plateaus in her fitness and health goals during her early twenties. The Challenge of Plateaus: Zoe spent several years striving for a specific body fat percentage and muscular tone but was met with repeated frustrations. Despite her disciplined approach to fitness and nutrition, Zoe found her efforts thwarted by her body's resistance to change—a resistance compounded by her hormonal imbalances. A New Approach with Body Acceptance: This episode emphasizes a shift from strict goal orientation to a more compassionate, understanding approach towards one’s body. We discuss how working with your body and adopting a nurturing mindset rather than commanding can lead to better health outcomes and a more positive self-image. Lessons in Self-Love and PCOS Management: Learn how Zoe, with guidance, eventually found her "sweet spot" where she could manage her PCOS health more effectively without stringent dietary restrictions, leading to a healthier and more enjoyable lifestyle while still meeting her fitness goals. This story serves as a reminder of the power of aligning with your body's needs. Whether you're struggling with PCOS symptoms, body image issues, or hitting a plateau in your health goals, this episode offers insights into the importance of understanding and cooperating with your body. We explore strategies to overcome these challenges, emphasizing the importance of a supportive approach over a combative one. Happy listening. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/121 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Oct 8, 2024

This episode concludes our PCOS root cause mini-series focusing on the hormone and nutritional disturbance root cause. As we reach the root cause pyramid’s apex, we explore the intricate connections between hormonal imbalances, nutritional deficiencies, and PCOS symptoms. Understanding Hormonal and Nutritional Disturbances: In this episode you will learn about the hormone and nutritional disturbance root cause, shedding light on how external factors like birth control or health problems can trigger hormonal chaos. We explore how seemingly minor changes in our hormonal environment can cascade into significant symptoms and disruptions in PCOS management. Hormonal Chaos Learn how abrupt changes such as stopping birth control can lead to severe hormonal imbalances, impacting overall health and exacerbating PCOS symptoms. This episode also reviews how intertwined insulin effects and inflammation are with hormonal disturbances, influencing the severity and management of PCOS. Managing the Complexities As we wrap up our series, we encourage revisiting previous episodes to grasp the interconnected nature of PCOS’s root fully causes. Each episode builds upon the last, offering a comprehensive understanding of how to tackle this complex condition from multiple angles. Including strategies for managing PCOS, from practical tips for managing weight, and regulating hormones, to incorporating a healthy lifestyle to mitigate the impacts of these disturbances.

Oct 1, 2024

In this episode we’ll continue our deep dive into the root causes of PCOS with a focus on inflammation, a key player that often goes unrecognized. Listen now to explore how inflammation interacts with our bodies and exacerbates PCOS symptoms, as well as unravel the complexities of the hormonal feedback loops. Understanding Inflammation's Role in PCOS In this episode, you will learn about inflammation's impact on PCOS beyond the surface symptoms. I’ll explain how even without overt medical conditions, subtle ongoing inflammatory responses can intensify PCOS symptoms. This episode is crucial for anyone struggling to connect their lifestyle and environmental influences to improve their PCOS symptoms. Lifestyle Factors and Inflammatory Responses Explore how everyday choices can inadvertently invite inflammatory responses that worsen PCOS symptoms. This episode provides insights into how diet, stress, and environmental toxins play roles in inflammation. More importantly, it offers practical advice on mitigating these effects through informed lifestyle changes. Navigating Misconceptions and Medical Advice If you've been struggling with limited medical support for your PCOS, this episode aims to clarify common misconceptions about inflammation and its indicators. You'll gain insight into the critical importance of medical options within the specific context of PCOS, advocating for a more nuanced and informed approach to managing the condition. Stay tuned and subscribe to ensure you don't miss out on invaluable insights in this mini-ongoing series designed to empower you in your fight against PCOS. Until next time, take care and nurture your health! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/119 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Sep 24, 2024

In this episode, part of our ongoing mini-series on PCOS root causes, we delve deep into the insulin effect—how it uniquely impacts PCOS beyond traditional notions of insulin resistance. Learn the subtleties of insulin’s role and its broad implications, regardless of routine lab results. The Insulin Effect Discover the concept of the "insulin effect" which extends beyond classic insulin resistance to influence PCOS symptoms through less noticeable mechanisms. Learn how normal insulin activity might still provoke PCOS symptoms by stimulating the ovaries to produce excess androgens, even when bloodwork appears normal. Medical Misconceptions Learn the common disconnect between standard medical testing and the real-world implications of insulin's impact on the body. Understand why typical lab results might not fully capture the extent of insulin-related issues and what that means for managing PCOS. Influence of Lifestyle on Insulin Sensitivity Examine how modern lifestyle choices—like diet and stress levels—play a significant role in magnifying the insulin effect. Get actionable advice on modifying diet and lifestyle to better manage insulin levels and reduce its impact on PCOS symptoms. Discover how lifestyle adjustments can have such a tremendous impact on PCOS health. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/118 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Sep 17, 2024

In this episode, we continue our mini-series about PCOS root causes, about the stress response as a root cause of PCOS. This episode will be peeling back the layers to uncover how our body's stress mechanisms influence PCOS symptoms. Understanding the Stress Response in PCOS The often overlooked stress response PCOS root cause plays a pivotal role in the exacerbation of PCOS symptoms. This episode will delve into how chronic stress, whether perceived or real, triggers a cascade of hormonal reactions that can lead to or worsen PCOS symptoms. Cortisol and PCOS You will learn how this primary stress hormone, when chronically elevated, can lead to increased androgen production, disrupting hormonal balance and contributing to common PCOS symptoms like irregular periods, hair loss, and acne. You will also learn about the interaction between cortisol and insulin and how stress can indirectly cause insulin levels to rise, further exacerbating PCOS symptoms by increasing androgen production. Practical Insights and Lifestyle Considerations As we unravel the intricacies of the stress response and its impact on PCOS, we also explore practical steps and lifestyle modifications to mitigate these effects with strategies to reduce stress in daily life, which can have a direct positive impact on managing PCOS symptoms. Plus insights on how to adjust diet and exercise routines to support hormonal balance and reduce the stress response in the body. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/117 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Sep 10, 2024

Understanding PCOS Root Causes: A Comprehensive Overview In this episode, we're tackling the topic of understanding the root causes of PCOS. I've received numerous questions about how to identify the specific root causes of PCOS, especially when the symptoms and indicators can often seem contradictory or confusing. Today, we're setting the stage for a series of discussions of each root cause in detail, providing clarity and actionable insights. Decoding the Complexity of PCOS PCOS is a complex syndrome that manifests differently in everyone, which is why a one-size-fits-all approach doesn't work. In today’s conversation, we'll explore the pyramid model of PCOS symptoms and root causes. Imagine a pyramid where the tip represents the visible symptoms of PCOS, like irregular periods and metabolic challenges. As we move down the pyramid, we uncover the layers of underlying issues drilling down to the foundational cause. Cortisol and Stress: Triggers of PCOS A key player at the base of our pyramid is cortisol, the stress hormone. Stress isn't just about feeling overwhelmed; it's about how your body perceives and reacts to various stressors. Excessive cortisol can lead to an increase in androgens, escalating PCOS symptoms. The Insulin Connection: More Than Just Sugar Moving up the pyramid, insulin resistance plays a significant role in PCOS. It's not just about sugar intake; it's about how insulin, when imbalanced, prompts the ovaries to produce excess androgens. We'll unpack the nuances of insulin management and its critical role in PCOS, emphasizing that insulin issues can arise even without overt diabetes symptoms. Inflammation: The Silent Aggravator Inflammation is another critical layer. Often overlooked, chronic inflammation can be fueled by stress, poor sleep, and dietary choices. It's a vicious cycle where inflammation leads to more insulin resistance and vice versa, exacerbating PCOS symptoms. Understanding and reducing inflammation can be a game-changer in managing PCOS. Navigating Complex PCOS Scenarios For many, the confusion doesn't stem from a single cause but a combination of factors. We'll explore scenarios where multiple root causes interact, such as post-birth control, where hormones and nutrition are thrown off balance, leading to a chaotic state. Identifying your primary root cause is akin to balancing a three-legged stool, ensuring no one cause is disproportionately affecting your health. Engage with Us: Your PCOS Journey Matters This episode is just the beginning of our journey into the root causes of PCOS. Stay tuned for the upcoming episodes, where we'll dive deeper into each cause, offering detailed insights and practical advice. PCOS Awareness Month is a great time to deepen our understanding and support each other in navigating this condition. If you have specific questions or need personalized advice, don't hesitate to reach out on Instagram @NourishedtoHealthy I hope today's discussion enlightens and empowers you. Subscribe to stay updated, and join us as we unravel the complexities of PCOS together. Until next time, take care of yourselves and keep seeking the answers that work for your unique body and lifestyle. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/116 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Sep 3, 2024

In this special compilation episode of the PCOS Repair Podcast, you will learn the critical role of nutrition in managing PCOS symptoms and improving overall health. This episode combines insights from four key discussions: creating a PCOS-friendly pantry, resetting your hormones with food, the impact of restrictive diets on hormone health, and eating healthy on the go. Join me to explore practical advice, dietary strategies, and tips to help you nourish your body, balance your hormones, and live your best life with PCOS. Episode Highlights Your PCOS Pantry (Episode #14): Learn how to set up a PCOS-friendly pantry to support healthier eating habits effortlessly. Discover the importance of meal planning and gradually incorporating PCOS-friendly ingredients. Swap out inflammatory fats and oils for healthier options like extra virgin olive oil, avocado oil, and coconut oil. Stock up on whole foods, healthy snacks, and organic meats to nourish your body and reduce PCOS symptoms. Download the free pantry list and glycemic index chart to get started on your journey to better health. Reset Your PCOS Hormones (Episode #30): Explore my seven-day reset method to quickly overcome sugar cravings, improve energy, and jumpstart healthy habits. Focus on using food to heal and balance PCOS hormones by cutting out sugar, dairy, gluten, and processed foods. Learn to listen to your body’s responses as you gradually reintroduce certain foods. Continue with a plan that fits your lifestyle and health goals to maintain healthy habits and long-term success. Restrictive Diets and Hormone Health (Episode #31): Understand the pros and cons of various diets and how to create a sustainable way of eating for PCOS. Which fad diets to avoid that offer short-term weight loss but can harm long-term health and worsen PCOS symptoms. Focus on a balanced approach tailored to your primary PCOS root cause, with plenty of vegetables, fruits, and high-quality proteins. Develop sustainable habits that support your health and allow you to enjoy life without feeling deprived. PCOS and Eating Healthy On The Go (Episode #22): Discover practical strategies for eating healthy on the go, whether preparing meals at home or choosing options at restaurants. Plan your meals for the week, considering your schedule and identifying when you’ll need quick, portable meals. Prepare and pack meals and snacks in advance, focusing on whole foods and minimally processed options. Use the restaurant guide to navigate menus and make better choices when dining out, ensuring you stay on track with your PCOS health goals. Resources Mentioned: Pantry List and Glycemic Index Chart PCOS Detox Program Restaurant Guide for Eating Healthy for Your PCOS Hormones on the Go PCOS Root Cause Quiz Let’s Connect Talk with me on Instagram : @NourishedtoHealthy Subscribe to the podcast on your favorite platform and leave a review to help spread awareness about PCOS and support other women in their health journey. Subscribe on Apple or Subscribe on Spotify Join me next week for the start of PCOS awareness month when we will dive into the fundamentals of how to care for and nourish your PCOS hormones back to health.

Aug 27, 2024

In this compilation episode of the PCOS Repair Podcast, we dive into the vast and confusing world of supplements and how they can support your journey with PCOS. This episode combines insights from two episodes to provide a comprehensive guide to understanding and using supplements effectively. Whether you’re new to the world of PCOS supplements or looking to refine your approach, this episode is packed with valuable information on choosing the right supplements and avoiding common pitfalls. Episode Highlights: Episode #12: The Best Supplements for PCOS In this episode, you will learn the role of supplements in managing PCOS and address common questions about their effectiveness and value. Emphasizing the importance of understanding your PCOS root cause before selecting supplements, I categorize supplements into three main benefits: restoring nutrients, improving blood sugar, and recovering from the effects of birth control. You'll learn about the benefits of magnesium, omega-3s, inositol, and berberine for various PCOS symptoms. I advise starting with one supplement at a time and consulting with a healthcare provider to avoid interactions and side effects. Episode #37: How to Avoid the PCOS Supplement Trap In this episode, you'll learn how to make informed decisions about supplements and avoid relying too heavily on them. I stress the importance of having realistic expectations, emphasizing that no supplement can single-handedly reverse PCOS and that lifestyle changes are crucial. I recommend selecting supplements based on your symptoms and root causes, starting with basic health supplements like omega-3s, vitamin D, and magnesium. Additionally, I highlight the importance of protein as a vital supplement to help manage hunger, cravings, and energy levels. I encourage you to focus on one health aspect at a time and choose high-quality supplements while being aware of potential side effects and interactions. Key Takeaways: Role of Supplements: Supplements can support hormone balance and fertility repair but cannot replace good nutrition and lifestyle changes. Personalized Approach: Selecting the right supplements requires understanding your PCOS root cause and addressing your specific symptoms. Quality and Caution: Choose high-quality supplements, start with one at a time, and consult with a healthcare provider to ensure safety and effectiveness. Holistic Health: Supplements are part of a broader strategy that includes healthy eating, regular exercise, and stress management for optimal PCOS management. Tune in to this episode to gain a deeper understanding of how to effectively incorporate supplements into your PCOS management plan. By focusing on the right supplements for your unique needs and combining them with healthy lifestyle changes, you can create a supportive environment for your body to thrive. Keep Learning Be sure to subscribe to the podcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify Talk with me over on Instagram @Nourishedtohealthy

Aug 20, 2024

In this special compilation episode of the PCOS Repair Podcast, the focus is fitness and how it can be a powerful tool in managing PCOS symptoms. From debunking myths to finding joy in exercise and mastering daily routines, I cover all the bases to help you establish an effective and enjoyable fitness routine. Episode Highlights: Episode 10: Exercise for PCOS Hormone Balance In this episode, I debunk common myths about exercise and PCOS and provide a science-backed approach to working out, emphasizing the importance of balanced exercise for hormone regulation. I address misconceptions about gentle workouts, cardio, and high-intensity training, and stress the need for personalized exercise plans tailored to your individual needs and the root causes of PCOS. You'll learn how regular exercise helps balance blood sugar, reduce inflammation, manage stress, and regulate hormones. Episode 24: Enjoying Being Active This segment focuses on finding joy in exercise, making it a sustainable and enjoyable part of your routine. I discuss the psychological shift from viewing exercise as a "should" to something enjoyable. You'll learn how to identify activities that you genuinely enjoy and get practical tips for creating a pleasant exercise environment. By balancing different types of workouts, including cardio, strength, and flexibility exercises, you can achieve overall health and well-being. Episode 70: Mastering Your PCOS Routine: Daily Success Strategies In this part, I discuss strategies to master your daily routine and integrate exercise for long-term success in managing PCOS. You'll learn about the importance of planning and setting realistic goals to overcome the chaos of daily life and maintain a fitness routine. Tracking progress is crucial for staying motivated, and I emphasize taking one step at a time to gradually build a comprehensive health routine. Fitness is a vital component of managing PCOS, but it doesn't have to be a chore. By debunking myths, finding enjoyable activities, and implementing effective daily routines, you can harness the power of exercise to improve your symptoms and overall health. I hope this compilation episode provides you with the insights and motivation you need to get started or refine your fitness journey. Keep Learning Be sure to subscribe to the podcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify Talk with me over on Instagram @Nourishedtohealthy

Aug 13, 2024

Welcome back to the PCOS Repair Podcast! In today’s compilation episode which addresses some of the most troublesome PCOS symptoms and offers you several practical solutions to find relief. Whether you’re struggling with hair loss, unwanted facial hair, persistent acne, or trying to understand the complex web of hormone imbalances, this episode offers lots of help. Join me to learn about these topics and discover actionable strategies to manage and improve your PCOS symptoms. PCOS & Hair Loss Hair loss is a widespread concern among women with PCOS. In this segment, you will learn about the causes of PCOS-related hair loss and the importance of early prevention and treatment. Learn about the different treatments available, what to avoid, and holistic approaches to maintaining healthy hair. From understanding the role of androgens to the impact of insulin and inflammation, this episode covers everything you need to know to combat hair loss effectively. PCOS and Laser Hair Removal Elevated androgens, particularly testosterone, can lead to hirsutism, or excess facial and body hair growth, in women with PCOS. This episode explores the various hair removal options, with a focus on laser hair removal. Discover the benefits and drawbacks of shaving, waxing, sugaring, and chemical hair removal methods, and learn why laser hair removal can be a game-changer. We also discuss the importance of balancing your hormones for long-lasting results and how to prepare for and what to expect from laser treatments. PCOS and Acne Adult female acne is a common and often frustrating symptom of PCOS. Elevated testosterone levels contribute to deep, cystic acne that can be painful and leave scars. In this episode, we cover the best regimens, products, and lifestyle changes to manage PCOS-related acne. From topical treatments to antibiotics and other prescription medications, I discuss various options to help you achieve clearer skin. Additionally, you will discover gentle skincare routines and how to balance lol your hormones naturally for better acne management. The Hormone Domino Effect: Tracing Imbalances to Symptoms in PCOS Understanding the intricate web of hormonal imbalances and symptoms in PCOS is crucial for effective management. This episode explains the hormone domino effect and how our genetics, environment, and lifestyle interplay to worsen or improve PCOS symptoms. We discuss the pyramid of hormone imbalances, from insulin and cortisol at the base to testosterone and estrogen at the top. By tracing these connections, you’ll learn how to identify and address your specific root causes, leading to a healthier, more balanced life. Resources Mentioned PCOS Root Cause Quiz Glycolic Pads Different Gel

Aug 6, 2024

Welcome to another episode of the PCOS Repair Podcast! Today’s compilation focuses on achieving healthy weight loss with PCOS. We'll be exploring the unique challenges women with PCOS face when trying to lose weight and the most effective strategies to overcome these obstacles. In this binge-worthy episode, you will learn the hormone-body weight connection, practical tips for shedding those extra pounds, and the impact of contraceptives on weight gain. Episode #11: How to Lose Weight With PCOS In this episode, you will learn why weight loss is so challenging for women with PCOS and uncover the secret to long-term success. I share my personal journey and discuss common misconceptions about weight loss. You'll learn why traditional diet advice often fails and discover what really works for sustainable weight loss. By focusing on hormone balance, nourishment, and a non-restrictive approach, you can achieve and maintain a healthy weight. We’ll also touch on the importance of mindset and how loving yourself plays a crucial role in this journey. Episode #92: Weight Management and Contraception For PCOS Women This episode tackles the complex relationship between birth control and weight gain. We’ll review recent research on the impact of different contraceptives on weight for women with PCOS. Understanding how these hormonal methods affect your weight can help you make more informed choices about your health and family planning. You will learn the specifics of various contraceptives, including the depo shot, implants, and copper IUDs, and their respective impacts on weight. This episode is a must-listen for anyone considering, currently using, or trying to recover from hormonal birth control. Resources Mentioned: PCOS Root Cause Quiz Research Article on Weight Changes and Contraceptives Connect with me on Instagram @nourishedtohealthy PCOS Root Cause Boot Camp for more information and get on the waitlist for early bird discounts and bonuses. Episode Takeaways: Understand the connection between hormones and weight loss in PCOS. Learn practical strategies for sustainable weight management. Gain insights into the impact of contraceptives on weight. Discover the importance of mindset in achieving weight loss goals. And remember, while I am taking the summer off from new episodes, I’m still here to support you! You can find me on Instagram @nourishedtohealthy, and enrollment into the PCOS Repair Boot Camp will open soon. Go to www.pcosrootcausebootcamp.com for more information and get on the waitlist for early bird discounts and bonuses Keep Learning Be sure to subscribe to the podcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify Talk with me over on Instagram @Nourishedtohealthy

Jul 30, 2024

In this special compilation episode of the PCOS Repair Podcast, I’ll bring together key insights and practical advice on boosting fertility for women with PCOS. From understanding the challenges posed by PCOS to practical steps and considerations for improving your chances of conceiving, this episode aims to equip you with the knowledge and strategies you need on your fertility journey. Whether you're just starting to think about pregnancy or you've been trying for a while, this episode covers everything from ovulation to maintaining a healthy pregnancy with PCOS. Episode Highlights: Episode #8: Getting Pregnant with PCOS Here you will gain a better understanding of how PCOS affects fertility and the three main ways it can interfere with conception. We discuss the importance of ovulation and how to ensure it occurs, as well as addressing low progesterone levels to reduce the risk of early miscarriage. This segment provides practical steps to naturally improve your chances of getting pregnant and explores the role of medical treatments and when to consider them. Episode #15: Understanding Ovulation with PCOS This segment focuses on the critical role of ovulation in your menstrual cycle and overall health. You will learn to identify the signs and symptoms that you are or are not ovulating and how to track ovulation effectively. I will explain why traditional ovulation predictor kits (OPKs) might not be reliable for women with PCOS and highlight the benefits of tracking basal body temperature (BBT) and other methods to monitor ovulation. Episode #16: PCOS During Pregnancy What to expect once you get a positive pregnancy test and how to manage PCOS during pregnancy. This segment provides nutritional tips and lifestyle adjustments for each trimester to optimize your health and your baby's health. We also discuss managing insulin resistance and reducing the risk of gestational diabetes and preeclampsia, as well as preparing for postpartum and the fourth trimester to ensure a smooth transition into motherhood. Episode #34: How to Stop the PCOS Infertility Cycle of Insanity This episode explores the emotional, physical, and financial toll of infertility treatments. I’ll provide considerations for when and what infertility treatments for PCOS might be helpful and discuss how to avoid the cycle of insanity associated with PCOS infertility treatments. This segment emphasizes the importance of lifestyle adjustments and natural approaches alongside medical treatments. Key Takeaways Understanding the impact of PCOS on fertility and the importance of ovulation. Practical steps to naturally boost fertility, including nutrition, stress management, and exercise. Trimester-by-trimester guidance for maintaining a healthy pregnancy with PCOS. Insights into the pros and cons of infertility treatments and how to integrate them with a holistic approach. Resources Mentioned Take the PCOS Root Cause Quiz and discover the why behind your symptoms PCOS Advocate Checklist! Get the list of labs and considerations to assist you in getting better answers Get My PCOS Fertility Meal Guide Learn what the heck to eat to boost PCOS fertility. It’s not a one size fits all. Sample Meal Plan Included Keep Learning - Be sure to subscribe to the p odcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or

Jul 23, 2024

Welcome to this special replay compilation episode of the PCOS Repair Podcast! This collection of episodes is designed to help you gain a better understanding of how to repair and recover your menstrual cycle. Today's binge-worthy replay is titled "Restoring Your Cycle: Period Management for PCOS." In this episode, you will learn various aspects of managing your menstrual cycle when dealing with PCOS. From irregular periods to painful cycles, and actionable steps to help you regain control over your menstrual health. Episodes Included: Episode #26: PCOS and Period Problems In this episode, we dive into the common period-related issues faced by women with PCOS, including irregular periods, heavy periods, and painful periods. We discuss what constitutes a normal cycle and how to address various period problems by understanding your root causes and making necessary lifestyle changes. Episode #42: A PCOS Hormone Storm Ever felt like your PCOS symptoms suddenly worsened without any apparent reason? This episode introduces the concept of a "hormone storm" and how to quickly recognize and manage these sudden flare-ups. We explore how interconnected root cause hormones play a role in these storms and provide strategies to stabilize your symptoms. Episode #45: PCOS Period Repair The focus of this episode is on repairing your menstrual cycle to ensure healthy ovulation, especially when trying to conceive. We delve into understanding your root causes and making lifestyle adjustments to support a healthy cycle. This episode is packed with insights on how to naturally restore your period health and improve your chances of conception. Episode #94: PCOS and Menstrual Irregularities This episode breaks down the various menstrual irregularities associated with PCOS and what they signify. We discuss what constitutes a normal cycle, what different types of irregularities mean, and actionable steps to manage them. Whether you're dealing with absent periods, heavy periods, or painful cycles, this episode provides a comprehensive guide to understanding and addressing these issues. In this compilation, you’ll learn how to effectively manage your menstrual cycle by understanding the underlying causes and taking a holistic approach to your health. We discuss the importance of monitoring your cycle, making lifestyle adjustments, and working with your healthcare provider to ensure optimal cycle health. Resources Mentioned Take the PCOS Root Cause Quiz and discover the why behind your symptoms PCOS Advocate Checklist! Get the list of labs and considerations to assist you in getting better answers Get My PCOS Fertility Meal Guide Learn what the heck to eat to boost PCOS fertility. It’s not a one size fits all. Sample Meal Plan Included Keep Learning Be sure to subscribe to the podcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify Talk with me over on Instagram @Nourishedtohealthy And stay tuned for our next episode, where we'll dive into "PCOS Fertility Solutions: How to Boost Fertility," a comprehensive guide packed with essential strategies and insights to help you on your journey to conceive. Don't miss it!

Jul 16, 2024

In this special compilation episode of the PCOS Repair Podcast, we bring together key insights and practical strategies focused on mastering insulin resistance—a critical component in managing PCOS. This episode is designed to provide you with a deep understanding of how insulin impacts your body and offers actionable advice on how to manage your insulin levels for better health outcomes. Whether you're newly diagnosed or have been living with PCOS for a while, this compilation is packed with valuable information to help you on your journey. Episode Highlights: The Insulin Effect in PCOS We delve into the fundamentals of insulin, explaining its role in your body and why normal blood sugar levels might not give the complete picture. This segment sets the foundation for understanding the broader implications of insulin resistance in PCOS. Explore the progression from a healthy insulin response to type two diabetes. We discuss why women with PCOS are at a higher risk and provide strategies for managing this risk effectively, offering insights that are crucial for long-term health. Leveraging Continuous Glucose Monitoring (CGM) Learn how continuous glucose monitoring (CGM) can provide real-time insights into your blood sugar levels. This segment explains how to use CGM data to tailor your diet and lifestyle for better health outcomes, offering a practical tool for ongoing management. Glycemic Index and PCOS Dietary Strategies We review recent research on glycemic index and glycemic load, explaining how these concepts can guide your dietary choices. This section helps you manage insulin resistance and improve PCOS symptoms through informed food selections. Discover the effects of various sweeteners on insulin levels. This section guides healthier sweetener choices, helping you manage PCOS while still enjoying sweetness in your diet. Resources Mentioned Continuous Glucose Monitors (CGM) Veri - Get started with a CGM . Use the link below to bypass needing a prescription for a CGM and save 20% with discount code NOURISHEDTOHEALTHY PCOS Root Cause Quiz PCOS Pantry Guide and Glycemic Index List Article: Glycemic Index and Glycemic Load Estimates in the Dietary Approach of Polycystic Ovary Syndrome Keep Learning Be sure to subscribe to the podcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify Talk with me over on Instagram @Nourishedtohealthy

Jul 9, 2024

Welcome to this special replay compilation episode of the PCOS Repair Podcast! As I take a short break over the summer, I’m excited to bring you this collection of episodes designed to help you dive deeper into essential topics. Today's binge-worthy replay is titled "Healing PCOS from the Inside Out: Addressing Root Causes." In this episode, we explore the fundamental aspects of identifying and healing the root causes of PCOS. By understanding what drives your symptoms, you can create a personalized path to wellness and take control of your health journey. This compilation brings together key episodes that offer actionable advice and insights into managing PCOS at its core. Episodes Included: Episode #38: Finding Your Path to PCOS Health Discover how to tailor your approach to managing PCOS based on your unique symptoms and needs. Learn the importance of mindset and environmental factors in creating a successful health plan. Episode #49: The Power of Choice Explore the significant role of personal choice and mindset in overcoming the challenges of PCOS. Gain strategies for making empowered decisions to improve your health and well-being. Episode #55: How I Stopped Letting PCOS Run My Life Understand how to integrate a PCOS-friendly lifestyle with everyday activities, events, and travel. Get practical tips for maintaining healthy habits while enjoying a full and vibrant life. Episode #68: Nurturing Your PCOS Health Bubble Learn how to establish an environment that supports your body’s healing and recovery. Dive into the steps for addressing primary root causes such as insulin resistance, stress, and inflammation. Episode #69: The PCOS Lifestyle Equation Explore how to shift from the healing phase to a long-term, sustainable lifestyle. Understand how to maintain your progress and live in a body that feels good and functions optimally. In this episode, you'll gain a comprehensive understanding of how to heal PCOS from the inside out by focusing on root causes. We discuss the importance of identifying your unique path to health and the power of choice in managing your condition. You’ll also learn how to balance a PCOS-friendly lifestyle with real-life events, creating an environment that supports healing and recovery. Finally, we cover how to transition from the initial healing phase to a sustainable, long-term lifestyle that maintains your progress and enhances your overall well-being. Resources Mentioned Take the PCOS Root Cause Quiz and discover the why behind your symptoms PCOS Advocate Checklist! Get the list of labs and considerations to assist you in getting better answers Get My PCOS Fertility Meal Guide Learn what the heck to eat to boost PCOS fertility. It’s not a one size fits all. Sample Meal Plan Included Keep Learning Be sure to subscribe to the podcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify Talk with me over on Instagram @Nourishedtohealthy

Jun 25, 2024

Welcome to another special replay compilation episode of the PCOS Repair Podcast! You will love this collection of episodes designed to help you understand and manage PCOS better. Today's binge-worthy replay is titled "Understanding PCOS: Causes, Symptoms, and Steps to Take Control." In this episode, we dig into the fundamentals of PCOS, the root causes, and practical steps to manage and reverse your symptoms. Whether you're newly diagnosed or have been managing PCOS for years, these selected episodes will equip you with the knowledge and confidence to take control of your PCOS journey. Episodes Included: Episode #1: What is PCOS and How to Reverse It? Gain a clear understanding of what PCOS is and what it is not. Learn about the common symptoms and why getting a proper diagnosis can sometimes be tricky. This episode sets the groundwork for understanding PCOS and introduces the concept of addressing the root causes of your symptoms. Episode #2: The Genetics of PCOS Discover how genetics play a role in PCOS and why understanding the genetic factors can give you hope and direction in managing your condition. This episode explores recent scientific advances and explains how your environment interacts with your genes to manifest PCOS symptoms. Episode #3: Identifying the Root Causes of PCOS Learn about the various root causes of PCOS, such as the insulin effect, inflammation, hormone and nutrient disturbances, and stress response. This episode provides insight into how to determine your primary root cause and why addressing it can make a significant difference in managing your symptoms. Episode #4: Lifestyle Medicine for PCOS Understand why lifestyle medicine is crucial for managing PCOS. This episode discusses the importance of creating a supportive environment for your body through diet, sleep, mental health, relationships, and movement. Learn how to make sustainable changes that can help reverse your PCOS symptoms. In this compilation, you’ll learn about the importance of a comprehensive approach to PCOS, including understanding the role of genetics and the primary root causes of your symptoms. You’ll also discover practical steps to take control of your health through lifestyle medicine, emphasizing small, manageable changes that can have a significant impact. Happy listening! Resources Mentioned Take the PCOS Root Cause Quiz and discover the why behind your symptoms. PCOS Advocate Checklist! Get the list of labs and considerations to assist you in getting better answers. Get My PCOS Fertility Meal Guide Learn what the heck to eat to boost PCOS fertility. It’s not a one size fits all. Sample Meal Plan Included. Keep Learning - Be sure to subscribe to the podcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify - Talk with me over on Instagram @Nourishedtohealthy The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/106 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jun 18, 2024

Welcome to this special replay compilation episode of the PCOS Repair Podcast! As I take a short break over the summer, I’m excited to bring you this collection of episodes designed to help you dive deeper into essential topics. Today's binge-worthy replay is titled "Working with Your Doctor: Maximizing Medical Support for PCOS." In this episode, we explore the role your healthcare provider plays in managing PCOS, and how to advocate for yourself and get support beyond traditional medicine. From Lab results, understanding the implications of birth control, and navigating the diagnosis process. These selected episodes will equip you with the knowledge and confidence to take control of your PCOS journey. Episodes Included: Episode #5: How Your Doctor Fits into Healing Your PCOS Naturally Explore the integration of medical interventions and natural healing methods for PCOS. Understand the importance of balancing medical advice with your personal health goals. Episode #7: PCOS Symptoms vs Labs Learn about the significance of lab tests in diagnosing and managing PCOS. Discover the balance between paying attention to symptoms and interpreting lab results. Episode #18: PCOS & Birth Control Dive into the considerations around using hormonal birth control for managing PCOS symptoms. Understand the impact of birth control on your hormones and overall health. Episode #20: The PCOS Diagnosis Dilemma Uncover the importance of a thorough PCOS diagnosis beyond just getting a label. Learn how to address the root causes of PCOS symptoms for better long-term health outcomes. In this episode, you’ll learn how to effectively communicate with your doctor and advocate for your health needs, ensuring that your voice is heard in your healthcare journey. We delve into the importance of a comprehensive PCOS diagnosis, explaining what it entails and why it’s crucial for long-term management. Balancing natural approaches with medical treatments is also discussed, offering insights on how to achieve optimal health through a combination of both strategies. Additionally, you will learn the role of lab tests in monitoring PCOS and related health risks, helping you understand their significance and how to interpret the results to better manage your condition. Resources Mentioned - Take the PCOS Root Cause Quiz and discover the why behind your symptoms. - PCOS Advocate Checklist! Get the list of labs and considerations to assist you in getting better answers. - Get My PCOS Fertility Meal Guide Learn what the heck to eat to boost PCOS fertility. It’s not a one size fits all, Sample Meal Plan Included. Keep Learning - Be sure to subscribe to the p odcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify - Talk with me over on Instagram @Nourishedtohealthy Happy Listening! The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/105

Jun 11, 2024

As we roll into summer, I have some exciting updates to share with you. We just recently passed our 100th episode Woohoo! While I take a short break to enjoy the summer with my kids, the podcast will feature compilation replay episodes every week. These episodes will focus on a variety of topics like fertility, weight loss, and insulin management, complete with resource guides to help you dive deeper. I have been getting many questions about certain topics and these compilations have been designed to go back and answer many of these questions. You can hear more details about this announcement … hit play now! Need help with your PCOS health? Are you ready to uncover the root cause of your health challenges? Let me guide you on your journey towards healing and well-being. Click here to learn more about how I can help you discover your PC Get on the waitlist: This summer the PCOS Root Cause Boot Camp returns! Get on the waitlist for early bird bonuses and savings. www.pcosrootcausebootcamp.com 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?

Jun 4, 2024

Welcome back to the PCOS Repair podcast! Today, I am excited to re-share an incredibly insightful episode featuring Jennifer Edmunds, a yoga, and fertility teacher specializing in fertility and women's health. Jennifer shares her journey of fertility challenges and how yoga played a transformative role in her life, easing anxiety, relieving chronic insomnia, rebalancing her thyroid, and ultimately helping her conceive naturally. In this episode replay, Jennifer dives deep into the benefits of yoga for PCOS and fertility, and how simple it can be to get started—even if yoga feels a bit intimidating. This conversation is packed with practical tips and inspiring stories that you won't want to miss. Now, hit play and listen to this amazing episode featuring Jennifer Edmunds on the power of yoga for PCOS and fertility. Learn Even More in Jen’s Yoga Membership - **weekly live practices** to guide you through yoga, breathwork, and meditation. - **Regular fertility workshops** featuring industry specialists to answer all your questions. - **Hundreds of on-demand yoga practices online ** tailored to all stages of your cycle and fertility concerns. Studies have shown that those who practice mind/body techniques achieve pregnancies at 3 x the rate of those who don't. By joining Jennifer’s program, you’ll gain tools to confidently navigate your fertility journey, reduce stress, and improve your chances of a successful pregnancy. You can learn more on her website. I have included the link in the show notes When you use the link (which is an affiliate link) and the coupon code ASHLENE you will save 50% on your first month you can also go to www.yogaforpcos.com and enter the coupon code ASHLENE to get 50% off your first month as one of my valued listeners I am an affiliate for Jennifer's "In Your Element" Fertility Yoga Membership. If you choose to sign up through the link provided, I may earn a commission at no extra cost to you. Your support helps keep the podcast running and allows me to continue providing valuable content. Thank you! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/103 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

May 28, 2024

In this episode, let’s dive deep into a topic often mentioned but rarely explored in depth: the complex relationship between emotional eating and PCOS. Understanding and managing emotional eating can play a significant role in improving PCOS symptoms and make PCOS health so much easier to achieve, this a crucial discussion. Identifying Emotional Eating Emotional eating is a common response to stress, anxiety, or even habitual cues that we might not be aware of. For those managing PCOS, discovering their emotional eating triggers is the first step towards healthier eating habits. We'll explore how emotional states can drive us to seek comfort in food, often leading us away from our dietary goals. Learn practical strategies for increasing awareness and transitioning towards mindful eating. The Impact of Emotional Health on PCOS Emotional well-being significantly affects PCOS by influencing hormonal balances, insulin sensitivity, and inflammation. Improving your emotional health can lead to better overall management of PCOS symptoms. We'll discuss the importance of creating an environment that supports both emotional well-being and nutritional health, offering tips that help integrate these practices into everyday life. I invite you to dive deeper into the topic of emotional eating and its impact on PCOS by tuning into today’s episode. Tune in, learn, and start transforming your relationship with food and emotions today. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/102 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

May 21, 2024

Today's episode is a review of a rare research article that looks at how different diets affect PCOS, it is titled 'The Pathophysiology and Nutritional Approaches in Polycystic Ovarian Syndrome, PCOS: A Comprehensive Review.' This episode isn't just a review; I will also get into how to use this information as you discover your best ways to eat to nourish. But this is a great starting point of the complex web of nutrition and its impacts on PCOS, focusing specifically on how our dietary choices can significantly influence this condition. Exploring Nutrional Impact on PCOS Root Causes We'll explore how the four root causes of PCOS—insulin effects, inflammation, hormonal and nutritional disturbances, and stress responses—are influenced by nutrition, albeit differently. While today's focus is primarily on nutritional aspects, it's crucial to remember that other lifestyle factors like stress management, sleep quality, and exercise play substantial roles in managing PCOS effectively as well. Dietary Models and Their Effectiveness in PCOS Management This article does a fantastic job illustrating that while no one-size-fits-all solution exists for PCOS, specific dietary models like the ketogenic and Mediterranean diets provide valuable insights into managing symptoms through food. The research highlights the importance of personalized nutrition plans tailored to individual needs, moving away from blanket dietary recommendations to a more customized approach. Join me as we unpack the nuances of this research, understand the intricate dance between our food choices and their hormonal impacts, and learn how to harness the power of nutrition to manage PCOS more effectively. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/101 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

May 14, 2024

Welcome back to another episode of the PCOS Repair Podcast. Today, I’m excited to share with you a truly inspiring journey. Today's story is about Harper, who addressed her PCOS with a plant-based diet. This story isn’t just about the diet itself, but the broader lesson on how each person must uniquely navigate their health challenges by understanding and catering to their body’s specific needs. In this discussion, we explore how Harper, despite facing an uphill battle with her PCOS symptoms, found substantial relief through a plant-based diet. This was surprising because I don’t typically advocate for a plant-based diet for PCOS due to the challenges in balancing macronutrients, particularly protein. However, Harper's experience underscores the importance of personalizing one's approach to health and nutrition. Harper had transitioned to a plant-based diet due to other health issues, primarily inflammatory disorders, and found significant improvements in her GI tract and skin health. However, she noticed her PCOS symptoms, like menstrual irregularity and abdominal weight gain, began to worsen. This paradoxical situation led her to explore more about PCOS and eventually to our work together. Through our collaboration, Harper discovered the critical balance of foods that worked for her body. Harper’s story is a powerful reminder of the uniqueness of each individual's journey with PCOS. It highlights that while certain diets or lifestyles are widely recommended, the key to managing PCOS effectively lies in understanding and responding to our own body’s cues. Whether it’s adjusting meal compositions, meal timings, or even the type of exercise, the small, personalized tweaks can make a significant difference. Happy Listening! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/100 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

May 7, 2024

In today's episode of the PCOS Repair Podcast, I’m answering listener’s, just like you, questions about managing PCOS, from supplements, to improving symptoms like and how to lower high testosterone levels. Thank you to everyone who has answered your questions— your curiosity and engagement truly shape our discussions here. Let's get started and tackle some of the most pressing queries from our community. PCOS Q&A I appreciate the courage to reach out with personal health questions. In this, I’m answering a selection of those queries, providing detailed insights into managing PCOS with a blend of medical knowledge and personal and 100’s of client experiences. Questions Asked and Answered 1. Optimal Dosing for Inositol: You will learn the recommended ratio and dosages for Inositol, how it benefits PCOS symptoms, and the best times and ways to take this supplement. 2. Managing High Testosterone in the Absence of Insulin Resistance Exploring how high testosterone can manifest without apparent insulin resistance or elevated LH levels, and what alternative pathways might contribute to this condition. 3. Hair Loss Solutions Tips on combating hair loss associated with PCOS, including effective supplements and lifestyle changes that can help improve hair health. 4. Alternatives to Progestin for PMS and Mood Evaluating non-hormonal options for managing PMS and mood fluctuations often exacerbated by PCOS. 5. Can PCOS Be Cured? Addressing whether PCOS can ever "go away" and strategies to manage symptoms effectively throughout various life stages. 6. Does Thin PCOS Have the Same Root Causes as Classic PCOS? Clarifying misconceptions around 'thin PCOS' and discussing how it compares to more recognized forms of the syndrome. Your questions help make the podcast more informative and relatable. Continue to participate by asking your questions in my DMs on Instagram @NourishedtoHealthy . And be sure to follow me and stay tuned as I address these topics and more. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/99 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Apr 30, 2024

Let’s explore the complexities of managing PCOS among teenagers, a group that faces unique challenges due to their stage of physical and emotional development. This episode is important whether you are a teen, have a teen, were diagnosed as a teen, or believe you should have been diagnosed during your teenage years. This episode discusses how adolescence shapes our perspectives on food, health, and body image, and why understanding this early in life can make a significant difference in our long-term health. PCOS During Teenage Years The prevalence of PCOS in adolescent girls mirrors that of adult women, affecting an estimated 6-18% of teen girls. This episode addresses why early detection and management of PCOS during these formative years is crucial for physical and emotional health. Understanding PCOS in Adolescents Since it is normal for teenagers to experience irregular menstrual cycles it can be difficult to diagnose PCOS from puberty. Then there is the impact of PCOS symptoms such as excessive hair growth, severe acne, and weight management issues that can be particularly challenging for teens, affecting their self-esteem and mental health. This episode will get into both of these factors and more! Strategies for Managing PCOS in Teens While the root causes and healing aren’t different for teens there are several unique strategies and considerations for managing PCOS symptoms and setting the teen up for a lifetime of better health. You will learn my recommended role for medical assistance and how to advocate for your needs, especially as a teen. Listen now for steps to take You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/98 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Apr 23, 2024

In this episode, we discuss how living with PCOS can deeply affect body image and self-perception. We explore how the psychological impacts of PCOS often go unnoticed but play a critical role in overall health. With practical insights and heartfelt discussion, we tackle strategies for fostering a positive body image despite the challenges posed by PCOS. This is more than just a conversation about feeling good in your skin; it’s about recognizing and nurturing your body's needs compassionately while discovering gratitude for what your body is doing. Let’s dive in! Body Image and PCOS Our minds are often our toughest battlefields when it comes to PCOS. The condition doesn't just affect our hormonal balance; it can distort our self-image and daily experiences. In this episode, I will assist you to break down the barriers to self-love that many women face and discuss how to build a healthier relationship with our bodies. Spoiler alert!! You do not have to lie to yourself and pretend to like parts of yourself that you don’t! That’s not healthy either and that’s why I personally struggle with some of the body positivity language these days. Here you will gain the skills to appreciate, and work with your body towards whatever goals you have for yourself. The Impact of PCOS on Body Image PCOS is more than just a list of symptoms; it's a condition that can alter how we see and feel about ourselves. We'll discuss how body image issues are compounded by PCOS and why tackling these feelings is crucial for both mental and physical health. Accepting your body and growing in body positivity is an important step toward healing your PCOS hormones. When you stop being at odds with your body, health can finally begin to grow. Practical Steps Towards Body Acceptance It’s one thing to talk about body positivity; it’s another to live it. I’ll provide actionable advice for improving body image, from adapting mindsets to embracing activities that boost self-esteem and promote a positive mental outlook. This isn’t a change that happens overnight. But it’s so worth your while as you also begin to create healthier door and movement habits. Embracing your body with PCOS is a journey of small steps and big breakthroughs. By focusing on what our bodies can do, rather than how they look, we can shift our perspective and start healing from the inside out. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/97 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Apr 9, 2024

This episode of the PCOS Repair podcast reviews a fascinating study on the effects of melatonin supplementation in women with Polycystic Ovarian Syndrome (PCOS). While the research landscape in PCOS has been expanding, this study offers insights into a novel area by investigating the impact of melatonin on hormonal, inflammatory, genetic, and oxidative stress parameters in PCOS. The link to the full article is included below but first, hit play now to listen to the review of this interesting research. Insights from the Study In this episode I review the findings and highlights from the study titled "Effects of Melatonin Supplementation on Hormonal, Inflammatory, Genetic, and Oxidative Stress Parameters in Women with Polycystic Ovarian Syndrome." Participants in this study received either melatonin supplementation or a placebo over 12 weeks. The study monitored various parameters, including oxidative stress markers, hormone levels, inflammation, and gene expression. Key Findings The primary outcome of the study focused on changes in oxidative stress markers, particularly malondialdehyde levels. Secondary outcomes included alterations in testosterone levels, inflammatory markers, and gene expression related to inflammation. The findings of this study are significant and offer a new option to assist with PCOS health. Listen now to learn more. Natural Ways to Boost Melatonin The research demonstrates some possible benefits of melatonin for PCOS hormone balance. While supplementation is helpful for some women, this episode also covers practical tips for naturally increasing melatonin levels. If you are ready to learn about a less discussed impactful hormone for PCOS then hit play and listen to the research about PCOS and melatonin now. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/96 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Apr 2, 2024

In today's episode, I, your host Ashlene, am excited to share the inspiring story of Olivia, a woman I had the privilege of working with last year. Olivia's journey highlights the transformative power of relinquishing the struggle to control her health and instead embracing a path of healing. Her experience resonates with many women who grapple with hormonal imbalances, experiencing a sense of chaos and frustration in their health journeys. Olivia's insights provide a fresh perspective on addressing the root cause of PCOS-related hormonal imbalances, offering valuable lessons for anyone navigating similar challenges. Olivia's Struggles: Olivia, 31 years old, grappled with a myriad of symptoms including acne, irregular periods, and mood swings, which greatly impacted her self-esteem and confidence. Despite trying various treatments such as Accutane and Spironolactone, Olivia found herself in a relentless battle against her symptoms, feeling disconnected from her body and trapped in a cycle of despair. Through her healing journey, Olivia began to see her body in a new light and embrace a new mindset toward creating the health she wanted. My hope in this episode is that Olivia's journey reminds you of the importance of approaching health with patience, understanding, and a willingness to listen to the body's signals. Through Olivia's experience, I encourage you to reflect on your mindset towards your health and explore new ways of nurturing your body towards harmony and well-being. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/95 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Mar 26, 2024

The menstrual cycle is associated with many of the hormone imbalances of PCOS. This episode covers everything from irregularities to heavy bleeding and painful periods, understanding the intricacies of your cycle is key to finding your unique solutions. Are you ready to dive into how to decipher PCOS and its impact on your menstrual health Your Monthly Cycle Before tackling PCOS-related irregularities, it's essential to grasp the fundamentals of a typical menstrual cycle. During this episode, you will gain a better understanding of how your reproductive hormones fluctuate throughout a normal cycle. With this knowledge, you will then learn how even slight imbalances in these hormones can lead to chaos in your cycle. Then we dive deeper into why and how these hormones are imbalanced. These root causes while yielding similar symptoms at the surface are not all the same, and each needs it’s unique approach to healing. Navigating Treatment and Self Advocacy Addressing irregular periods goes much deeper than conventional treatments like birth control or medication-induced periods. It's crucial to look deeper into root causes and adopt holistic strategies encompassing lifestyle modifications, stress management, and nutritional interventions. Advocating for yourself in medical discussions empowers you to seek personalized solutions aligned with your holistic wellness journey. While interventions like Provera may be necessary for managing prolonged absence of periods, integrating lifestyle changes through a holistic approach often makes these quick-fix bandaid interventions unnecessary Your PCOS Journey to Regular Painfree Periods Understanding the intricate dynamics of your menstrual cycle lays the foundation for empowered decision-making and proactive management of PCOS. By embracing holistic healing and advocating for comprehensive care, you can navigate PCOS with confidence and reclaim control of your hormonal health. Remember, your journey to PCOS repair is unique, but you're not alone. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/94 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Mar 19, 2024

Being faced with PCOS can spark curiosity and lead us to seek out success stories for inspiration. However, this can also trigger comparisons that may hinder your progress. Comparison can diminish your joy, confidence, and focus, leading to doubts about your own journey. Social media often exacerbates these feelings, presenting curated success stories that may not reflect reality. Embracing Individual Paths to Healing Recognizing the uniqueness of your journey is crucial. Each person's body, needs, and circumstances are different, requiring a personalized approach to healing. Shifting your perspective to embrace your unique path empowers you to move forward with confidence. Letting go of comparison allows you to focus on what truly matters—your progress and well-being. Shifting Perspectives and Finding Confidence Having self-compassion and grace allows you to navigate your journey with patience and understanding. It starts with discovering your PCOS differences and focusing on your individual needs while fostering a more supportive mindset. Acknowledging and celebrating every small win along the way is essential. Each step, regardless of its outcome, contributes to our growth and progress on your healing journey. Embracing our unique journey and seeking support when needed are vital steps in navigating PCOS. If you're seeking guidance on your healing journey, don't hesitate to reach out for support and explore available resources. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/93 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Mar 12, 2024

This episode of the PCOS Repair podcast explores the relationship between contraceptives and weight gain, drawing insights from recent research. The historical myth that birth control doesn’t cause weight gain is about to be exposed. Traditional medical responses has denied a causal relationship, but recent research suggests otherwise, especially concerning progesterone-only contraceptives. Ready to learn the truth? Hit play now for the latest research on the topic. The Research: Birth Control Effect on Weight We review a recent research article titled "Weight Changes Among Women Using Intramuscular Depo Medroxyprogesterone Acetate, a Copper Intrauterine Device, or a Levonorgestrel Implant for Contraceptive Use." The study investigates the weight disparities associated with various contraceptive methods among women with PCOS. Research Findings and Insights While all three groups experienced a weight increase, the magnitude varied significantly between the different birth control options. Individual responses varied within each group, highlighting the need for personalized counseling and decision-making however the trend was evident in which forms of birth control were more likely to have a negative impact on the woman’s weight. This research topic is so important because there isn’t a right choice for women when it comes to birth control. Whether to take it, times it might be a good choice or a counterproductive choice all boil down to such individual factors. This is why reliable accurate information is vital in order for women to have informed decision-making in their reproductive health. By sharing this research, I hope to empower you to make informed choices about your health, considering both the benefits and potential side effects of different contraceptive methods. Hit play now to learn what the current research is showing. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/92 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Mar 5, 2024

This episode of the PCOS Repair podcast shares the inspiring story of Emily, who faced the challenges of PCOS head-on and embarked on a journey to reclaim her health and fitness. Listen now to be inspired by Emily's resilience and determination to overcome PCOS and thrive in health Emily's Background: Emily's journey with PCOS began in her teens when she was diagnosed with the condition, primarily focusing on managing her acne rather than addressing the underlying hormonal imbalances. As a high school athlete and college student, Emily maintained her health through athletics. However, transitioning into adulthood and working night shifts as a nurse presented new challenges, leading to fatigue, weight gain, and decreased fitness. Starting Her Journey: A pivotal moment for Emily came during a hike with a friend, where she felt the impact of her declining health firsthand. Recognizing the need for change, Emily sought guidance and began working with Ashlene to address her PCOS root causes and hormonal imbalances. Throughout Emily's transformation journey, several key steps played a crucial role in her progress. A significant mindset shift, embracing a new strategy, and maintaining consistency despite the challenges posed by her fluctuating work schedule. Over time, Emily experienced improvements in her energy levels, mood, and fitness, allowing her to engage more fully in activities and feel more at ease with herself. Notably, Emily's menstrual cycle became more regular, indicating improved hormonal balance and overall health. Tune in now to gain inspiration and insight into how Emily learned what her body needed and how to provide it the holistic approach that finally helped her regain her health. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/91 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Feb 27, 2024

This episode dives into the intricate web of symptoms stemming from hormonal imbalances characteristic of Polycystic Ovarian Syndrome (PCOS). She explores how these symptoms interact with environmental factors and genetics, either exacerbating or improving the condition. You will learn about the spiral, where genetics, lifestyle, environment, and resulting symptoms form a continuous cycle. This cycle, driven by genetic predispositions and environmental factors, can either lead to the worsening or improvement of PCOS symptoms, creating a complex reality that affects individual experiences with the condition. The Pyramid of Hormone Imbalance: This episode illustrates the interplay between various hormones and root causes and the hierarchy of the hormone pyramid. At the top are hormones like progesterone, testosterone, and estrogen, commonly associated with PCOS, while deeper levels represent factors such as inflammation, insulin, and cortisol. These root cause hormones are the reasons for imbalances further up the pyramid and in this episode you will learn how they interact at a deeper level. This episode highlights common pitfalls in PCOS management, such as relying on birth control or fad diets, which may mask symptoms without addressing underlying issues. By listening you will gain a better understanding of the domino effect of PCOS root causes and the significance of personalized approaches to healing. This episode provides actionable steps, including taking the PCOS root cause quiz and joining her email list for further resources and support. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/90 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Feb 20, 2024

This episode dives into the significance of resilience in the context of PCOS struggles. Resilience is not just about bouncing back; it's about thriving through adversity. Join me as we explore the importance of resilience in overcoming the physical and emotional hurdles of PCOS and discover actionable steps to cultivate resilience in your journey toward PCOS health. Understanding Resilience: PCOS presents a labyrinth of challenges, from physical symptoms like irregular periods and acne to emotional tolls such as anxiety and depression. Yet, resilience offers a guiding light amidst the darkness. It's the ability to face dead ends and setbacks with determination, knowing that each obstacle is an opportunity for growth. Resilience empowers us to navigate the twists and turns of our PCOS journey with grace and fortitude. Building Self-awareness: Self-awareness is a crucial aspect of resilience. By understanding our thoughts, emotions, and triggers, we gain insight into our inner workings. Whether it's recognizing the impact of stress on our well-being or identifying patterns in our behavior, self-awareness empowers us to make informed choices and navigate challenges more effectively. By practicing self-compassion, building self-awareness, setting realistic goals, and seeking support, we nurture resilience as a guiding force in our journey toward PCOS health. Remember, healing takes time, but with resilience as our companion, we have the power to transform adversity into growth. Until next time, stay resilient and embrace the journey towards PCOS health. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/89 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Feb 13, 2024

In this episode, we review a fascinating research article shedding light on the interactions between cortisol, stress, and polycystic ovarian syndrome. From the adrenal glands to our coping mechanisms, we'll explore how environmental stressors intertwine with genetics to influence hormone dysregulation. The Stress Response Root Cause The stress hormone cortisol and the metabolic factors such as insulin and body composition and a complicated relationship in the root causes. Discover these trigger hormonal imbalances, amplifying androgen production and exacerbating PCOS symptoms. While genetics play a role in PCOS, their impact on the hypothalamic-pituitary-adrenal (HPA) axis remains elusive. Yet, studies suggest a familial correlation in adrenal androgen excess. While intriguing scientifically, we focus on actionable strategies for holistic healing. Practical Applications While medications may provide symptomatic relief, the cornerstone of effective PCOS management lies in lifestyle interventions. By integrating specific lifestyle interventions into daily routines, individuals with stress response root causes of PCOS can embark on a transformative journey towards hormonal harmony and vitality. Through informed choices and consistent efforts, they can cultivate a nurturing environment that fosters hormonal balance, resilience, and long-term wellness. By unraveling these complexities, we gain insight into personalized approaches to weight management and hormonal regulation, acknowledging that each woman's journey with PCOS is unique. Through targeted interventions and holistic lifestyle modifications, we aim to empower individuals to reclaim control over their hormonal health and well-being. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/88 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Feb 6, 2024

After five years of navigating fertility struggles, ovulation tests, and numerous attempts, Mia's journey to motherhood took an unexpected turn. Join me on the PCOS Repair podcast as I have the honor of sharing Mia's raw and honest story, exploring the highs, and lows, of her IVF journey. PCOS and Starting a Family At 27, Mia received a PCOS diagnosis, setting the stage for a challenging fertility journey. Despite weight loss attempts and medications, initial rounds of Clomid and IUI proved unsuccessful. Mia faced disappointments and emotional turmoil, compounded by the physical toll of fertility treatments as she continued on to IVF. Mindset and Lifestyle Transformation Nearly a decade later, at 36, Mia felt the urgency to start a family. This time, she sought a holistic approach, combining IVF with a focus on health and vitality. Her mindset shift from feeling helpless to actively participating in her fertility journey became a powerful tool for success. Mia's mindset transformation played a crucial role as she embraced a proactive and positive approach. Her commitment to optimizing nutrition, movement, and self-care became integral to preparing her body for IVF. Embracing The Unexpected After several rounds, it wasn't until the fourth IVF attempt that Mia received the call she had been eagerly awaiting. The news was positive – she was pregnant. A whirlwind of emotions accompanied the revelation, especially when she learned some additional unexpected news. Mia's story shares so much hope and inspiration for navigating PCOS and fertility challenges. And don’t forget to share your takeaways and connect with me on Instagram @Nourishedtohealthy. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/87 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jan 30, 2024

Historically PCOS symptoms like infertility, facial hair, and weight issues were intertwined with small cystic structures on the ovaries. In this episode, you will understand the origin of the term "polycystic ovaries" and what impact they have on fertility and symptoms. Let's explore how hormonal imbalances shape the narrative, leading to the association between these cystic structures and PCOS symptoms. Cysts and PCOS Contrary to common belief, the cystic-like lesions of PCOS are not true cysts but rather clusters of follicles that fail to fully mature. We explore the delicate hormonal dance of FSH (follicular stimulating hormone) and LH (luteinizing hormone) ratios, shedding light on the science behind the polycystic ovarian appearance. Learn to distinguish between polycystic ovaries and isolated single cysts that might cause discomfort, understanding that the latter is unrelated to PCOS. Diagnosing PCOS: A Deeper Look: The diagnostic criteria for PCOS require two out of three factors: elevated androgens, polycystic ovaries, and irregular periods. Let’s talk about the significance of symptoms, and what if lab values fall within the normal range. The presence of root cause symptoms is a pivotal step for understanding your path to PCOS health. Gain insights into how doctors can assist you during the diagnostic process while realizing the limitations of conventional medical approaches in addressing the broader lifestyle and root causes of PCOS. By taking a proactive stance in your PCOS journey and embracing lifestyle adjustments, nutritional choices, and mindset habits that extend beyond conventional medical practices you can finally feel your body working with you instead of against you. By hitting play and tuning into this episode you will gain a better understanding of a holistic approach, the significance of ultrasound examinations, and so much more. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/86 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jan 23, 2024

Ever wondered how our thoughts influence our healing journey? In this episode of the PCOS Repair podcast, where we unravel the mystery behind the power of affirmations and their magical impact on PCOS health. The Power of Thoughts Explore the profound influence our thoughts have on our PCOS health journey. Understand why affirmations are not just empty words but a secret weapon to combat negative thoughts and nurture a mindset that supports holistic well-being. Personalized Affirmations for Your PCOS Discover the transformative potential of crafting personalized affirmations. From boosting fertility to becoming a team with your body, learn how specific and meaningful affirmations can bridge the gap between what you know and what you want to believe. Taking Action with Affirmations Ready to embark on your affirmation journey? Identify specific areas of struggle with PCOS—whether it's energy, weight management, or fertility. Learn how to start with one or two affirmations, strategically placing them in your daily life, and repeating them regularly for a mindset shift and actionable results. As you work on your affirmations, let them uplift your thoughts and attitude. Remember, you've got this! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/85 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jan 16, 2024

In today's episode, we will explore research on how our nutritional environment directly influences the genetics of PCOS. We'll discuss how these factors interact, either worsening the condition or, if we strategically use nutrition to support PCOS, potentially reversing its effects and balancing hormonal levels. Without further ado, let's delve into the topic. In this research review episode, we'll be looking at a study titled "Glycemic Index and Glycemic Load Estimates in the Dietary Approach of Polycystic Ovarian Syndrome" by Mata, Pashu, et al offering valuable insights into the correlation between nutrition and PCOS. Let's dive in! The Latest Research: Glycemic Index and PCOS Our body's delicate balance of glucose and insulin is influenced by our dietary choices. High carbohydrate diets, especially rich in processed carbs and sugars, can lead to rapid spikes in blood sugar levels, triggering insulin resistance. We'll discuss what the research considers the significance of glycemic index and glycemic load in this context, focusing on the impact on insulin and androgen levels. Impact of Glycemic Index on PCOS This article shares how excess weight, particularly abdominal fat, plays a role in inflammation, oxidative stress, and insulin resistance, influencing the symptoms of PCOS and how this is related to the glycemic index of the foods consumed. This article also discusses how lowering glycemic index through dietary choices can contribute to reducing excess weight and improving body composition. Glycemic Index Strategies for Improvement To help you get started on understanding how foods affect your body, I will recommend tools and resources as well as discuss the limitations of lab tests for identifying and monitoring the insulin effect and metabolic health for women with PCOS. After listening to this episode you will have a much clearer picture of how insulin affects PCOS and how to practically assess this in your health and unique situation so that you can start making positive changes in your PCOS symptoms. Alright, let’s do this. Go ahead and hit play now. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/84 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jan 9, 2024

This is a special episode featuring the inspiring journey of Sarah, a remarkable individual who has overcome many PCOS challenges and carved her path to success and pregnancy. In this episode, we'll explore the learning and mindset shifts of Sarah's story, that lead her to finding her success path. I know you will be inspired and filled with hope as you listen, whether you are wanting more energy, to lose some weight or to optimize fertility. By sharing our stories, as Sarah has so graciously allowed me to do, we feel connected and not alone as we navigate creating PCOS Health. Controlled by PCOS: Navigating Challenges Similar to many women with PCOS, Sarah was diagnosed in her early 20’s but not provided with any direction as to how to improve her symptoms other an offered birth control. She followed all the mainstream health and weight loss advice but always felt that staying “healthy” was impossibly hard for her even though she was putting in a lot of effort consistently. The Turning Point: Discovering Inner Strength Her motivation for learning how to heal and find better lasting health came from knowing she wanted to start a family soon and that beyond wanting to get pregnant she also wanted to finally stop constantly struggling with her weight and health. She wanted to know what her body needed and she wanted it to respond with the desired results when she put the effort in. In this episode I’ll share the moments that sparked a profound shift for her, leading Sarah to discover her inner strength and resilience. Learn how she harnessed challenges as opportunities for growth, setting the stage for a transformative chapter in her personal and professional life. The Triumph: Lessons Learned and Success Achieved Sarah’s story is a happy, inspiring success story but it is a story that took many months so if you are currently in the fog of PCOS feeling like everything is a challenge I’m excited for you to listen to her story because the approach her story will walk you through is a repeatable path to achieving PCOS Health. Sarah's story is a testament to the power of perseverance. Be prepared to be inspired and motivated as we conclude this special episode with valuable takeaways from Sarah's extraordinary journey. Go ahead and hit play now! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/83 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jan 2, 2024

The New Year's resolution hype is in full swing, and in this episode, I’m sharing strategies to keep the motivation blazing all year long. What do you want from 2024? Is this year you will regain your energy, lose unwanted weight, optimize your fertility, and feel better in your body? In this episode, you will discover practical tips to keep progressing towards your goals even when motivation comes and goes. Consistency, Discipline, and Inspiration Have you ever wondered how to dodge the post-New-Year's-resolution slump and keep those health goals a priority all year long and finally see the results for all the effort put in? During this episode we'll dissect the fitness industry's New Year's frenzy, discussing the excitement and pitfalls. From setting clear health goals to making sustainable habit changes, I'll guide you through the process, emphasizing patience and celebrating the journey. Plus, we'll talk about the secret sauce of tracking progress – a game-changer for staying motivated. If you're ready to make 2024 your year for better health hit play for some practical tips and real talk about building lasting habits and self-motivation. It's not just about the destination; it's about enjoying every step of your PCOS health path. This episode shares the importance of setting specific, achievable goals, the power of visualizing success in the new year, and more importantly how to stay committed to them. Get ready for a dose of inspiration and practical advice to make 2024 your healthiest year yet! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-82 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Dec 18, 2023

This episode gives actionable tools for the often-overlooked struggles faced by many successful women who, despite excelling in various aspects of their lives, find themselves in a silent battle with their PCOS health. If you've ever wondered why you're a powerhouse in your career or other areas of your life but can't seem to gain control over your health and PCOS, you're not alone. We'll explore the disconnect between external accomplishments and internal well-being, unraveling the complex inverse between success and health. Unraveling the PCOS Struggles of Successful Women Too often I hear women with PCOS say "Why am I not happy or proud of myself, and why can't I overcome these health issues with PCOS?" We'll explore the intricate challenges that arise when the pursuit of success inadvertently creates an environment where health takes a back seat, leading to a profound sense of helplessness and frustration. Why Being Successful Doesn't Guarantee Health Why do so many successful women struggle with their health when excelling in other areas of their lives? We'll get into the demanding factors, societal expectations, and the stress associated with maintaining a successful image that contributes to neglecting personal well-being. But fear not, we won't just identify the problem; I'll guide you through a compelling client story, sharing how a dedicated self-care practice transformed a successful woman's health journey. By the end of this episode, you'll gain insights into the complexities of success and health, and my favorite self challenge as a transformative step toward fostering a holistic approach to well-being. So hit play, join me in this exploration to excel in health and regain control over your PCOS. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-81 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Dec 11, 2023

Ever feel like you're giving PCOS Health your all, but still struggle to make headway on your journey to better health? Well, you're not alone, and this episode dives into a sneaky culprit that might be throwing your efforts a curveball: self-sabotage. It's those tricky things we do, sometimes without even realizing it, that can sabotage our success. If you've found yourself facing roadblocks in your PCOS healing, I invite you to keep an open mind as we explore the nuances of self-sabotage and, more importantly, how to course-correct when it sneaks up on you. Ready to uncover the secrets to leveling up your PCOS game? Let's jump in! Playing the Long-Game Patience is the name of the game. We'll chat about the necessity of long-term, healthy lifestyle adjustments for significant changes in well-being. From energy levels to sleep quality, I'll guide you through the importance of persistence. Oh, and the challenges of weight loss? Let's unravel that mystery. We'll tackle how excess insulin can play a role in progress stalls and why slow, steady progress is the real deal. Navigating Self-Sabotage Now, here's the juicy part – self-sabotage. We'll dive deep into understanding why you struggle and how to set realistic, achievable goals. Small steps, my friend, are your secret weapon against overwhelm. I'll share strategies to embrace those struggles, find alternative solutions, and sprinkle in a bit of self-compassion. By tuning in today, you'll discover the power of patience, and learn strategies to conquer self-sabotage. So, don't miss out on this chance to level up your PCOS game. Let's make this journey one of growth, understanding, and unstoppable progress. Ready to dive in? Let's go! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-80 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Dec 4, 2023

Have you ever found yourself enthusiastically starting a new healthy habit, only to see it derailed by the unpredictable twists of life? In this episode, I'll be diving into the pursuit of perfection and its impact on our journey with PCOS. We'll explore how the mindset shift of releasing the expectation of perfection can lead to significant progress in our quest for better health. The Pressure of Perfection in the Age of Social Media We encounter subliminal messages and the prevalent pressure for perfection daily, especially on social media platforms like Instagram. We often see perfectly curated images of others' workouts, meal plans, and the daily routines of women that seem to have endless time on their hands. However, the reality is that life is inherently imperfect, and this pursuit of perfection can hinder our path to better health. I'll share personal anecdotes and examples to illustrate how being less rigid and more flexible in our health endeavors can lead to more sustainable and ultimately successful outcomes. Setting Realistic Goals for Sustainable Progress I'll discuss the importance of setting realistic and achievable goals, emphasizing progress over perfection. I'll provide insights into my own health routine, highlighting the benefits of a flexible approach. Instead of meticulously planning every detail, I'll share how having a general list of health goals for the week allows for adaptability and a focus on building sustainable habits. We'll explore the concepts of 1-2 priorities, and finding a balance that works for your unique journey. Shifting Mindset: Progress over Perfection Ultimately, the episode will guide you in shifting your mindset from a pursuit of the perfect plan to a focus on progress and self-compassion. By sharing personal stories and practical examples, I'll demonstrate how embracing imperfections can lead to long-term success in managing PCOS. So, if you've ever felt overwhelmed by the pressure to be perfect on your health journey, tune in and discover a new perspective that can bring joy, sustainability, and positive changes to your life with PCOS. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-79 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Nov 27, 2023

Ready for a deep dive into the world of cultivating a healthier relationship with food, while navigating the challenges of PCOS? In this episode, we’ll explore how to create a positive no bad foods approach to what you eat while still eating to nourish your hormones. If you've ever felt overwhelmed by the dos and don'ts of PCOS nutrition, this episode is for you. So, grab your earbuds and hit play! A Positive Relationship with PCOS Nutrition From genetics to lifestyle every woman has a unique PCOS journey, every factor plays a role in your health goals. It's time to let go of the rigid rules and embrace the idea that there are no inherently "bad" foods. Instead, we'll focus on understanding what your body needs and how to nourish it for your well-being. Throughout the episode, we'll uncover the impact of restrictive mindsets and how they can create a negative cycle around food. No more feeling like you're constantly doing it right or wrong. We'll explore the concept of moving from "good or bad" foods to choices that align with your desired outcomes, breaking free from the limitations that may be hindering your progress. Revitalize Your Relationship with Food I will also provide you with helpful strategies to handle emotional eating and the power of real food over processed alternatives. I invite you to hit play now to hear some inspiring stories of real women who transform their approach to ok and bad foods in order to break free from the cycle of feeling stuck to making significant progress in their PCOS journey. By the end of this episode, you'll not only gain insights into creating a sustainable and enjoyable eating pattern but also discover how a simple mindset shift can be a game-changer in your PCOS wellness journey. So, get ready to revitalize your relationship with food and step into a more empowered and capable version of yourself. Grab your earbuds and get ready to start enjoying food again! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-78 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Nov 20, 2023

Fostering hormone health and wellness during the holidays is possible and can even be fun! As you navigate this festive season, I have some fantastic insights to share so that you can feel great in your body, make confident health choices, and enjoy the holiday season. Whether you're gearing up for holiday parties, or family gatherings, or just want to make the most of this special time, this episode is packed with tips to keep you feeling fantastic. So, grab your earbuds, and let's jump into the holiday spirit together! Navigating the Holiday Health Hurdles Perhaps you can relate, no matter how "simple" I try to keep the holidays, my calendar always overflows with festive gatherings and events. I love the holiday season and enjoy the festivities even in the obligatory events. While I'm not suggesting overwhelming your schedule to the point of stress and burnout, I don't want you to skip embracing the holidays out of fear for your hormone health. That's why, in this episode, I'll share how I approach the holidays, allowing me to fully relish them while also caring for my hormones and feeling great. The season brings forth numerous temptations and hurdles. From delicious food and treats enticing us at every turn to the inevitable reduction in time for workouts and sleep. The struggle to maintain balance becomes all too real. Be sure to tune into this episode so that you can enjoy both the season and feel your best! Simplify Health for the Holidays The holidays are a short season and special time, so it's totally okay if you don't stick to your strictest health routine. You get to decide how you want your holidays to be and feel. It's all up to you! In this episode, I want to help you figure out how to take care of your health in different ways, depending on what feels right for you. The goal is to keep your energy up and feel awesome in your body during this festive time. In this episode, I share how to streamline your nutrition choices and strategically make your indulgences count, allowing yourself to savor those festive treats guilt-free while still nourishing your body with healthy choices in between. I will also cover how to incorporate movement into your holiday routine as a form of self-care. Whether it's a brisk walk adorned with festive lights or quick home workouts, even short bursts can make a significant impact on your well-being during this bustling season Thrive Through the Holidays By tuning in, you'll not only gain valuable insights into the factors that can impact your health during the holidays but also learn actionable steps to foster hormone health and wellness. So, join me on this journey to make your holiday season vibrant, health-focused, and filled with joy. After all, it's time to embrace the holidays in a way that leaves you feeling energized, confident, and ready to fully savor the festive moments. Don't miss out on the keys to a healthier, happier holiday season in this episode! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-77 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Nov 13, 2023

PCOS has a nasty ability to degrade our body positivity. But it also doesn’t work to hate ourselves healthy. This is why body acceptance and positivity are crucial on the journey to PCOS health. If you've been dealing with the challenges of irregular periods, fertility concerns, weight fluctuations, and low energy, it’s normal to become frustrated and negative about your body. That’s why in this episode we're going to explore how body positivity can be your guiding light on this path to better health. Embracing Body Positivity on the PCOS Journey Polycystic Ovarian Syndrome (PCOS) often leaves us grappling not only with its physical challenges but also with a negative internal dialogue about our bodies. PCOS is often accompanied by harmful stereotypes and misconceptions that affect body image. I address these beliefs during this episode, providing insights on how to break free from their influence. We'll challenge these harmful beliefs and show you how to break free from their influence. Balancing Health and Self-Love It is possible to embrace where you are currently with your health and also want to create better health. It's not about choosing one over the other. We'll explore how it's not only possible but important to accept and even love your current body while you strive for better health. This balance is key to your well-being. By tuning in, you'll gain valuable insights into the world of body positivity and discover how it can transform your journey with PCOS. We'll explore how to embrace self-acceptance, reject harmful stereotypes, and find the perfect balance between health and self-love. This episode is your stepping stone toward a happier, healthier you, so don't miss out on this empowering discussion. Let's get started! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-76 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Nov 6, 2023

In this episode, we'll explore how recognizing and reframing the reasons that often disguise themselves as excuses in our lives can have an incredible impact on our PCOS health. Join me as we dive into the vital skill and shed light on the psychology behind our excuses. By understanding how they can impact our personal development and progress we can break free from the limitations we've placed on ourselves and create better health. Understanding Excuses vs. Reasons There is a subtle but fundamental difference between excuses and reasons and how effortlessly we can unconsciously turn our excuses into reasons for why we're not taking the positive actions we know we need to. In this episode, you'll discover how these excuses often manifest in different areas of your life, including health, fitness, and personal growth, and learn why it's essential to identify and then transform them. Identifying Excuses Interfering With PCOS Health There are common excuses that women with PCOS may encounter when it comes to their health, weight management, fertility, and energy levels. These include reasons such as time or unpredictable schedules, bad knees or back pain, not liking certain foods, or something being too excessive for your budget. I will provide practical strategies for getting to the why behind these excuses parading as reasons and then how to transform these excuses into actions that result in the success you want! While this episode includes some tough love you will love how it allows you to embrace the journey needed for genuine PCOS improvement. Embracing Your PCOS Success Mindset By the end of this episode, you'll be equipped with the tools and knowledge to start your own transformation recognizing the disguise of excuses and holding yourself accountable for the results you desire for your PCOS health. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-75 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Oct 30, 2023

Stress is an inevitable part of life which is why I will not be telling you to reduce your stress in this episode. Instead, we will look at how stress impacts our hormones at a primal level and how to approach stress management in a way that helps our bodies find calm in the midst of real life. PCOS and the Impact of Stress Stress isn't just about emotional strain; it has a direct impact on our hormones and our overall health. In this episode, we'll unravel the intricate relationship between stress and PCOS. You'll discover how stress can be a silent saboteur, affecting your hormonal balance and making your PCOS journey more challenging. In this episode you will learn the science behind stress, breaking down how stress triggers hormonal imbalances, disrupts your menstrual cycle, and even exacerbates common PCOS symptoms like weight gain and fatigue. So, if you've ever questioned the connection between your stress levels and your PCOS, get ready for some eye-opening insights. Identifying Stressors and Cortisol Elevators You may have a sneaking suspicion that stress is causing some of your PCOS troubles, but identifying those culprits is a crucial step. During this episode you’ll learn to dissect a myriad of factors that can elevate your cortisol levels – that's the stress hormone wreaking havoc on your body's harmony. From your daily routines to the pressures of modern life, you’ll discover the hidden stressors that you might not even be aware of. You'll be amazed at how seemingly innocent habits can send your cortisol levels skyrocketing, causing chaos within your body. This knowledge is power. Once you know what's causing the storm, you can start to calm it. Strategies for Effective Stress Management Once you have a clear understanding of stress and PCOS and have uncovered the stressors in your life you will learn practical strategies to tackle these stressors head-on. We will explore mind-body techniques, exercise, nutrition, and hormonal support for a holistic approach to stress management. These actionable steps will help you find your peace, regain control over your hormone balance, and pave the way to a healthier, happier you. So, grab your notebook and take notes during this actionable episode of the PCOS Repair Podcast. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-74 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Oct 23, 2023

If you've ever felt that PCOS is robbing your joy and keeping you from living life to the fullest, then this episode is a must listen. So, grab your favorite drink, settle into your comfy spot, and let's embark on this transformative journey together! Discovering How PCOS Impacts Joy PCOS can impact your day-to-day life and steal your enjoyment. brings a bunch of problems that can throw off your daily routine, like trouble with your periods, more anxiety, feeling tired all the time, and struggling with your weight. You might find yourself stuck in a never-ending cycle of dieting and dealing with a closet full of clothes that don't fit or make you feel good. And on top of that, there's the emotional rollercoaster of infertility, which can be incredibly overwhelming. It's important to talk about how these challenges affect your energy, focus, and feeling good in your own skin, making it hard to enjoy life to the fullest. The Power of Empowering Knowledge The incredible knowledge of the potential to reverse PCOS is like a treasure map that can lead you to reclaiming command over your journey towards better health. With this knowledge, you'll have the key to reclaiming your well-being. It's all about equipping you with the insights and guidance you need to approach PCOS management as a gift you give to yourself. We'll arm you with the invaluable tools of curiosity and a readiness to venture into uncharted territories on your path to recovery. Embracing PCOS as a challenge that can be overcome will pave the way for a healthier and happier you, ready to tackle each day with newfound vitality, joy and victory along the way. Reclaiming Joy on Your PCOS Health Journey But that's not all! We'll also discuss practical strategies for reclaiming your joy, no matter where you are on your PCOS health journey. You'll discover how mindset and self-talk can play a pivotal role in enhancing the joy you experience in your daily life. Plus, we'll share insights on how to take action right now, without waiting for a certain milestone to start enjoying your life fully. By tuning in to this episode, you'll gain invaluable insights into the world of PCOS and how it's impacting your daily life. You'll discover the power of knowledge, the importance of taking control of your health, and practical strategies to elevate your mindset and joy. So, don't miss this opportunity to unlock the path to a more vibrant, balanced, and joyful life. Your PCOS journey is about to take a turn for a more enjoyable life. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-73 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Oct 16, 2023

The topic of this episode holds the key to transforming your life: nurturing your best self and boosting self-belief. Polycystic Ovarian Syndrome eats away at our belief that we can have a positive impact on our health, fertility, and how we feel in our body. But self-belief is the cornerstone of positive change, especially if you're dealing with PCOS. So, grab your favorite drink, get comfy, and let's explore how to regain your belief in yourself for a happier, healthier life. Unlocking Self-Belief Self-belief is not just a positive affirmation; it's the driving force behind every choice you make. When you choose to embrace the challenges that PCOS presents with determination and resilience, you're actively strengthening your self-belief. On the other hand, allowing negativity to become a habit can erode your confidence and hinder your ability to make empowered choices. We explore how the power of your choices, especially in response to adversity, ripples through your life. Each choice is like a brick in the foundation of your self-belief, and this episode will help you understand how to build it stronger. Ten Ways to Nourish Your Best Self We will explore ten practical strategies to boost your self-belief and mindset. Throughout this section, we'll explore each of these strategies in depth. I'll provide you with practical examples and share personal anecdotes that illustrate their effectiveness. From surrounding yourself with positive influences to learning from your mistakes and embracing the power of gratitude, each strategy will be unpacked to help you understand how to implement them in your life. Transforming Negativity into Positivity Lastly, we'll tackle the idea that it's okay to have negative feelings but emphasize how you can channel that negativity into positive actions. This segment will show you how to turn setbacks into opportunities for growth, ultimately strengthening your self-belief. By the end of this episode, you'll have a toolkit for nourishing your best self and a renewed sense of self-belief that can lead to a happier, healthier life. By tuning in today, you're taking a significant step towards embracing self-belief and unlocking your full potential, even in the face of PCOS. So, let's get started! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-72 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Oct 9, 2023

Deciphering truly healthy foods from those cleverly marketed as such can be a real challenge. We live in a time when “health” information is at our fingertips, but it's easy to get lost in the overwhelming abundance of dietary advice and food products competing for our attention and their contradicting claims. Let’s explore the pitfalls in food marketing and discover how to make informed choices that align with your PCOS goals. The Influence of Food Marketing There are food marketing tactics that make products seem healthier than they truly are. I’m this episode you will learn how to recognize the buzzwords and trends that often lead us astray and understand the importance of going beyond the surface when evaluating food products. By the end of this segment, you'll have a clearer perspective on how to navigate the grocery aisles and make choices that genuinely support your health. Deciphering Nutrition Labels Nutrition labels are your allies in the quest for healthier eating, but they can be tricky to interpret. In this section, you’ll learn what you are looking to ensure the foods you buy are actually meeting the needs you have. Armed with this knowledge, you'll gain confidence in selecting foods that align with your PCOS goals. The Halo Effect in Food Marketing The "halo effect" is a common marketing strategy that attaches a single healthy trend to a product, making it appear virtuous. We'll dissect this phenomenon and uncover how it can lead us to make choices based on limited information. By recognizing the halo effect, you'll be better equipped to see through marketing tactics and prioritize foods that genuinely nourish your body. Taking Control of Your Nutrition After listening to this episode you will have actionable steps to confidently navigate your nutrition. Discover practical strategies for making conscious, informed food choices that support your PCOS journey. Don't let marketing hype and confusion dictate your dietary decisions; take charge of your nutrition and embark on a path to a more vibrant, balanced, and joyful life. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-71 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Oct 2, 2023

This episode explores the critical role of planning in achieving success on your PCOS journey. Discover how intentional planning can be your secret weapon, helping you combat chaos, create a comprehensive health plan, and ultimately make it happen. Learn how intentional planning can eliminate resistance, making it easier to stick to your health goals. By intentionally creating habits and routines, you'll pave the way for a smoother and more successful PCOS journey. Combating Chaos Life can get hectic, but we've got you covered. Explore strategies to combat chaos and regain control over your daily routines. Discover how planning can help you stay on track, even when life throws curveballs. Say goodbye to overwhelming chaos and hello to a more balanced life. Overwhelm can be a roadblock on your PCOS health path. We'll discuss practical strategies to avoid feeling overwhelmed by the complexity of managing PCOS. By breaking down your plan into manageable steps and setting priorities, you'll navigate your PCOS journey with confidence. Creating a Comprehensive Plan Next, we'll dive into the art of creating a comprehensive health plan tailored to your PCOS needs. Identify your goals, outline actionable steps, and gain insights into crafting a plan that sets you up for success. Learn how planning can be your guiding light on your PCOS wellness journey. Make It Happen Finally, it's time to put your plan into action. This episode will guide you through the process of making it happen. Explore how to seamlessly integrate your daily success strategies into your life, even when motivation wanes. By the end of this episode, you'll be ready to take charge of your PCOS wellness journey through intentional planning. Tune in to gain valuable insights and actionable tips that will transform the way you approach your PCOS health goals. Don't miss out on this episode to make your PCOS journey smoother, more enjoyable, and ultimately successful. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-70 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Sep 25, 2023

PCOS is a health condition that requires healing, but what about after healing has occurred how do you continue to maintain the health you have created? This episode is about the transition from healing to maintaining and doing it by creating a lifestyle that works for you and your body. The PCOS Lifestyle Equation PCOS is a metabolic and endocrine-based disorder influenced by both genetics and our environment. The fascinating aspect is that we can reverse PCOS by tailoring our lifestyle to work harmoniously with our bodies. Understanding this foundation sets the stage for our journey toward optimal well-being and symptom relief. Root Cause Health If you've been diagnosed with PCOS or suspect you might have it, the first crucial step is to uncover the root cause behind your symptoms and we discussed this earlier in this 4-part series. Next comes the healing phase, which we discussed in part 3 of this series. But what happens after you have recovered your period, lost the weight you wanted to, or gotten pregnant? Does this mean you have cured your PCOS and you don’t have to continue caring for your PCOS? Creating a Sustainable Lifestyle An essential aspect of the PCOS Lifestyle Equation is crafting a sustainable lifestyle that aligns with your body's needs and your life's aspirations. We'll explore how to strike a balance that nourishes your well-being, allows you to enjoy life, and supports your journey to optimal health and vitality. There you have it, my dear listener! The PCOS Lifestyle Equation holds the keys to transforming your relationship with PCOS and unlocking your path to a more vibrant, balanced, and joyful life. By tuning in, you'll gain profound knowledge and practical techniques to embrace a new mindset, regain control over your hormone balance, and experience the incredible ripple effects of improved well-being, weight management, and enhanced fertility. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-69 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Sep 18, 2023

This episode continues the four-part series about discovering, understanding and healing PCOS at the root cause. The healing starts by nurturing your PCOS health bubble, which is exactly what this episode will dive into. The best way to manage your PCOS symptoms is by healing your root cause(s), you won't want to miss this valuable discussion! The PCOS Health Bubble Let's start by exploring the concept of the PCOS Health Bubble, which encompasses the environment surrounding us daily. From nutrition and exercise to sleep, relationships, work, stress, hobbies, and more – all these elements contribute to our well-being and hormonal balance. Just like PCOS is a combination of our genetics and environment, nurturing a healthy bubble becomes essential for our overall health and PCOS management. Balancing Your Habits Understanding that PCOS is not a one-size-fits-all condition, I'll guide you through the significance of balanced habits. Each person's root cause may point to specific aspects of their health bubble, but it's crucial not to overlook any area. We'll discuss the importance of taking baby steps to improve different aspects of your daily life, gradually creating a well-rounded and balanced health bubble. Personalized Approach for Hormonal Harmony To provide you with a practical perspective, we'll delve into personalized examples of how your habits might change based on your PCOS root cause. By considering your individual factors, we'll explore ways to nurture your PCOS Health Bubble and set you on a path toward slow, steady, and long-term progress. By tuning in to this episode, you'll gain valuable insights into creating a nurturing PCOS Health Bubble, which can significantly impact your journey to feeling better in your body, losing weight, improving fertility, and having more energy. Embrace the power of balanced habits and start making small changes to various aspects of your life. Remember, every step counts, and you've got this! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-68 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Sep 11, 2023

The best way to reverse your PCOS symptoms is by creating a lifestyle environment that works with your hormones allowing your body to thrive. In order to create that environment that works with your body the first step is to discover your PCOS root cause by learning to listen to your body. Your body’s language is your symptoms. Symptoms of health show what’s working and the bothersome symptoms show where your body is struggling. Understanding Your Unique PCOS Root Cause You’ll learn the significance of uncovering your individual PCOS root cause. We'll explore how healing PCOS is about creating an environment that aligns with your genetics, allowing your body to function optimally and making you feel amazing within. By avoiding the common mistake of basing your PCOS management solely on others' experiences https://nourishedtohealthy.com/ep-67 or single symptoms, you can embark on a more personalized and effective path to health. The Power of Your PCOS Root Cause With so many potential aspects to improve in your PCOS management, it's easy to feel overwhelmed. Don't worry; I'll share the secret to focus and efficiency. By knowing your PCOS root cause, you can prioritize your efforts and concentrate on the areas that will yield the most significant benefits for your body and mind. Embrace this streamlined approach and watch as positive changes in one area lead to improvements in others, creating a transformative upward spiral. By tuning in to this episode, you'll know how to get started discovering your PCOS Root Cause and how to avoid the common detours. And be sure to tune in next week for the episode about the healing phase of the PCOS health journey. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-67 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Sep 4, 2023

This episode explores the seemingly mysterious causes of PCOS symptoms. Whether you know you have PCOS or just suspect it, this episode is packed with valuable insights to help you feel better in your body, improve fertility, boost energy, and take charge of your health journey. So, let's jump right in! The Collection of Symptoms of PCOS We'll start by exploring what makes PCOS a syndrome – a collection of symptoms with various underlying causes. Together, we'll work our way backward from the various PCOS symptoms that you may have, the androgenetic hormones responsible, and then all the way to the root causes of these hormone imbalances. Understanding these root causes will empower you to gain a clearer picture of what's going on in your body and how to address it effectively. Discovering Your Personal Root Cause Learn how to identify your specific root cause and why symptoms play a pivotal role in this process. Forget about relying solely on lab results; we'll discuss how understanding your symptoms can be even more crucial in crafting a tailored plan for your unique situation. Taking Action for PCOS Health Once you've unraveled your root cause, it's time to take action! During this four-part series, I will outline everything from understanding PCOS to discovering your root causes and how these root causes affect your hormones. Then we will move on to what the healing journey looks like and how to create a lifestyle that is sustainable so that you can live in a body that functions the way you want. Embracing these insights will pave the way for better health, improved weight management, enhanced fertility, and a more energized you. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-66 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Aug 28, 2023

In this episode, we’ll be diving into the often confusing job of understanding nutrition labels. If you've ever felt confused by food labels when trying to make healthy choices, this episode will help. I'll guide you through the ins and outs of decoding labels and making choices that can work wonders for your hormone health. It doesn’t have to be hard or complicated. Understanding what to look for when scanning food labels can be quick and easy as you compare options at the store. We'll explore the key elements to consider on food labels, including calories, macros, and ingredients. And how to use these to find foods that will nourish your body and promote hormonal balance. We'll talk about the sneaky culprits lurking in our foods. You'll learn to spot them on ingredient lists, and I'll explain why they can affect your insulin levels, a vital factor in managing PCOS. Armed with this knowledge, you'll be better equipped to make healthier choices and avoid those hidden pitfalls. Lastly, I'll show you the importance of reading food labels carefully, beyond just calories and macros. Uncovering hidden additives and preservatives can be a game-changer in your PCOS journey. Armed with this knowledge, you'll be able to make more informed decisions about what you put on your plate. Happy listening! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-65 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Aug 21, 2023

Making nutritious choices in between meals and while on the move can make or break a PCOS healthy lifestyle endeavor. That’s why in this episode we will go through not only how to use snacks for better hormonal health but also what are great snack options as well as which ones you’ll want to skip. If you're looking to heal your PCOS root cause(s) in order to feel better in your body, manage your weight, boost fertility, and increase energy levels, this episode is for you! Let’s explore some essential insights and practical snack hacks that will help you maintain a healthy lifestyle even with a busy schedule. By tuning in to this episode, you'll learn the role of meals and snacks, how to not be caught unprepared when the need for a healthy snack arises. Click play now and let’s get started! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-64 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Aug 11, 2023

Ever wonder if you are eating too much or too little carbohydrates, and how they are affecting your glucose? In this episode, I am excited to share about one of my more recent favorite tools for PCOS hormone health. This essential topic that can provide personalized answers to feel better in your body, improve fertility, manage weight, and boost energy levels. Join me as we dive into the world of Continuous Glucose Monitoring for Improved PCOS Wellness. It’s always important to consider the uniqueness of each individual when healing PCOS. PCOS is a complex condition, and understanding its root cause, which varies for each woman based on genetics and environment, is crucial for personalized paths to health. Glucose and insulin play a big role in root cause metabolic health, even for women with stress response or inflammation as their primary root cause. What foods and lifestyle factors are having a positive or negative impact on our health? This is something that a continuous glucose monitor (CGM) can shed light on. In this episode, you will learn how a CGM can assist you on your PCOS health journey, and how easy it is to get started. How long and what to monitor and more. Are you ready for some practical knowledge and actionable steps to enhance your PCOS wellness? Hit play and listen now! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-63 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Aug 4, 2023

This episode is about unraveling the sweet truth about identifying PCOS-friendly sweeteners and avoiding harmful ones. If you've ever wondered how your sweet tooth affects your hormonal balance, this episode is tailor-made for you. So, let's jump right in and explore the vast world of sweeteners and their impact on PCOS! There are many types of sweeteners, processed ones, natural ones, ones that will spike your blood sugar like crazy, and other non-caloric ones, some inflammatory while others seem to be better options to indulge your sweet tooth while nourishing your hormones You can see the full list of sweeteners that are often hidden on nutrition labels to be on the lookout for on the episode page here By the end of this episode, you'll be equipped with valuable insights and practical tips to make better sweetener choices, leading to improved well-being, weight management, and enhanced fertility. So, grab your headphones, and hit play! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-62 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jul 29, 2023

In this episode, special guest Deena Thompson and I discuss the benefits of fasting for metabolic and hormone health. There is a lot of information today about fasting and a lot of it contradicts each other making it confusing if fasting would be beneficial for PCOS and more specifically for you. With the abundance of information available today, it's no wonder that the concept of fasting can be quite confusing. We’ll discuss what fasting actually entails, shedding light on its various forms and practices. Join us as we simplify the protocols in our discussion of the many benefits of fasting. Deena Thompson Deena's passion for nutrition and functional medicine comes from her own personal struggle with chronic digestive issues, mysterious autoimmune diseases, chronic fatigue, and other perplexing illnesses. After years of stumping all her doctors and getting no answers, Deena spent years studying books, listening to podcasts, attending workshops, and applying what she was learning to her own life. Despite all of this, she still wasn't feeling better. She was frustrated and felt defeated, but continued searching and learning. Eventually, she found an amazing functional medicine doctor who identified the root causes of her symptoms and over the course of several years, helped her get back on her feet. With her newfound vitality, good health, and abundant energy, she felt compelled to help others. She went back to school and earned a Master's Degree in Nutrition and Functional Medicine from The University of Bridgeport. Afterward, she completed a year-long fellowship at a functional medicine clinic in California helping people with dementia. This is where Deena learned about the incredible power of fasting for reversing disease and designed her own signature fasting method. Today, she helps her clients gain back their energy, resolve digestive issues, eliminate sugar cravings, and reverse inflammatory conditions using a practical and holistic approach. Insulin, POCS, and Fasting Deena shares the incredible effects of fasting on metabolic and hormone health. With a myriad of claims and conflicting information out there, we'll cut through the noise to highlight the scientifically-backed advantages of incorporating fasting into your lifestyle. From weight management to improved insulin sensitivity and how it can impact hormone health for women with PCOS. Fasting for Women Many common fasting practices work great for men but due to the biological differences and hormonal fluctuations during a women’s cycle protocols need to be approached differently for women. We discuss how a woman’s body responds differently to fasting but can still receive amazing benefits when her fasting protocols work with her body. Listen now to learn more about fasting and if it might be a good option for you to explore further, the common mistakes women make when starting or continuing fasting in their lifestyles and so much more. The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-61

Jul 21, 2023

Hey friend! I have been getting so many messages and questions about eating healthy within a budget! And I totally get it! This past year my grocery trips, of the same items that I’ve always bought, have doubled in cost. Starting a new way of eating feels daunting enough without concern for affordability. That is why in this episode I will share how I approach eating healthy while minding the budget. What to Buy Say goodbye to expensive "health" foods, my friend, because I’m about to unlock the secrets of keeping it simple and delicious. I'll guide you through prioritizing your purchases, understanding how certain foods were produced, and making informed choices. I'll debunk the myth that you need to splurge on pricey health foods to nourish your PCOS. I'll show you how to keep it simple by focusing on more healthy and less expensive options to create balanced meals that satisfy both your body and your budget. Where to Shop Next, we'll embark on a shopping expedition together, revealing the budget-friendly items to look for as well as some personal favorites like Costco, and Trader Joe's, plus others and what stores to avoid so you don’t break the bank. Make sure to follow me on IG for even more savvy shopping tips straight from my trips! Save Time and Money Lastly, we'll tackle the secret weapon for saving money, and time, and reducing waste, with some simple meal planning and batch cooking even if you don’t like leftovers. I'll share practical tips to simplify your process, so you can prep once and enjoy many meals throughout the week. By the end of this episode, my friend, you'll be armed with practical, budget-friendly nutrition. So, let's get ready to revolutionize the way you approach nourishment on a budget, one delicious and empowering step at a time! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-60 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jul 14, 2023

In this episode, we are talking about all things PCOS and fatigue—something that hits close to home for many of us. If you're looking for answers to feel better in your body, shed those unwanted pounds, boost your energy levels, and improve your fertility. Well, my friend, this episode is for you. I'll uncover the secrets for combating PCOS fatigue and thriving with energy. Get ready to reclaim your vitality, because I've got some game-changing insights coming your way. How PCOS Causes Fatigue We'll explore the different causes of fatigue that can be related to PCOS. You see, there's more to it than just feeling tired. We'll delve into the role of glucose spikes and crashes, nutrient deficiencies, cortisol dysregulation, and poor sleep. Understanding these factors will give you the foundation to tackle your fatigue head-on and reclaim your energy levels. Practical Strategies to Energize Once you know the causes of PCOS fatigue, it's time to implement some practical strategies. These strategies are the secret sauce to unlocking your energy potential and thriving with PCOS. and they are bite-size actionable things you can start today. By the end of this episode, you'll have a whole arsenal of tools to combat PCOS fatigue. You'll learn how to fine-tune your lifestyle, make dietary adjustments, and prioritize self-care. You'll feel empowered and equipped to take charge of your energy levels, fuel your body with the right nutrients, and cultivate a balanced, joyful life. So, grab a cozy spot, get comfortable. Are you ready to reclaim your energy and thrive with PCOS? You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-59 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jul 10, 2023

This episode explores the numerous benefits of protein for improving PCOS. You'll learn how incorporating protein into your diet can help you control your appetite, reduce cravings, and support better body composition, including stronger muscles and easier fat burning. Understanding these benefits will empower you to make informed choices about your nutrition and overall health. What are excellent sources of protein that you can easily include in your PCOS-friendly diet. And what is the recommended amount of protein you should consume daily. By understanding the right quantity for your body, you can ensure you're meeting your nutritional requirements and supporting your PCOS management effectively. Additionally, we'll explore the importance of when to eat protein during your day for maximal impact. And how this can positively impact your blood sugar control, which is especially crucial for PCOS hormone health. I'll provide you with some practical ideas and examples to inspire your meal choices. Whether you're aiming to enhance your body composition, maintain a healthy weight, or improve hormonal balance for better fertility, incorporating protein can make a significant difference. Listen now to gain valuable knowledge on the benefits of protein for PCOS management and learn practical strategies to ensure you're getting enough protein in your diet. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-58 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jun 30, 2023

During the episode, special guest Destiny Nolan and I explore how to heal your hormones after stopping hormonal birth control and achieve easy, healthy, ovulatory cycles. We’ll discuss the importance of nourishing your body to support hormonal balance and facilitate a smooth transition off birth control. You'll gain insights into the specific nutrients and lifestyle practices that can enhance your fertility, improve your energy levels, and help you feel better in your own body. Destiny Nolan Destiny Nolan is a registered dietitian specializing in women's hormone health. She helps women balance their hormones, fix their periods, and prepare for pregnancy using a holistic approach. As someone that struggled with hormone imbalance for 5+ years, she understands how confusing, frustrating, and defeating it can be to deal with hormone symptoms & feel like birth control is the only answer. Because this isn't true. Her goal is to help women understand their bodies & heal their hormones naturally! Stopping Birth Control During this episode, we'll address the challenges that can arise after stopping hormonal birth control and explore strategies to heal your hormones. You'll learn practical tips for optimizing your menstrual cycle and promoting regular ovulation. By implementing these techniques, you'll be able to regain control over your hormones and take steps toward achieving the easy, healthy cycles you desire. If you're ready to embark on a journey of hormonal healing and fertility enhancement, join us in this episode where we'll discuss nourishing your body, facilitating a smooth transition off hormonal birth control, and healing your hormones for easy, healthy, ovulatory cycles. Get ready to take charge of your fertility and feel empowered in your health! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-57 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jun 23, 2023

Ready for an "Ask Me Anything" session? I’ll do my best to address some of the burning questions you've been asking in my Instagram DMs. We'll cover a range of topics relevant to your journey with PCOS, shedding light on important aspects that can help you feel better in your body, lose weight, improve fertility, and boost your energy levels. So, grab a drink, settle in, and let's dive into this engaging conversation together! Do I have to give up my favorite foods forever to manage PCOS? Many of us struggle with the idea of giving up our beloved treats and routines, using it as an excuse to avoid making necessary changes. In this episode, I'll provide practical guidance on finding a balance that works for you. We'll explore strategies to reduce things that aren’t serving your hormones while finding a balance to enjoy the things you love. Are other health problems, such as thyroid issues, causing or completely separate from PCOS? It's not uncommon to experience multiple health challenges simultaneously, and understanding the connections between different conditions is crucial. I'll delve into the relationship between PCOS and other health issues like thyroid problems, offering insights into how they may interact and affect each other. I've been doing everything “right” for three months, but I still have symptoms? It can be disheartening when you're putting in the effort but not seeing the desired results. I'll address this frustration and help you troubleshoot potential reasons behind persistent symptoms. We'll explore factors that might be influencing your progress and discuss strategies to overcome plateaus, ensuring that you're on the right track to achieving your goals. By tuning in to this episode, you'll gain valuable insights into navigating challenges and finding sustainable solutions on your PCOS journey. Whether it's about enjoying your favorite foods, understanding the relationship between PCOS and other health conditions, or addressing persistent symptoms, this episode has got you covered. So, join me, and let's empower ourselves with knowledge and actionable strategies to thrive with PCOS! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ama-2 Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jun 19, 2023

Let's take a step back and remind ourselves that PCOS is not an isolated struggle. In this episode, we'll explore how PCOS is not a life sentence and that with lifestyle adjustments, habit changes, and some trial and error, you can significantly alleviate your symptoms and regain control over your life. Your PCOS is Unique To achieve a healthy balance, it's essential to dive into the unique factors influencing your PCOS journey. We'll discuss the distinct root causes and lifestyle elements that contribute to your symptoms. By understanding these individual factors, you can tailor your approach to find what works best for your body, empowering you to thrive without PCOS ruling your life. How To Discover What Your Body Needs The health and wellness space, particularly on social media, can be overwhelming, with conflicting messages bombarding us daily. In this episode, I invite you to quiet the noise and focus on what your body truly needs. We'll explore self-assessment techniques to gauge your current health priorities and identify areas where you may need to recommit or make adjustments. Remember, perfection isn't the goal – it's about living in a body that feels good, energized, and free from PCOS symptoms. What Does a PCOS Health Path Look Like Longterm We'll also delve into the concept of a healthy balance and how it relates to your PCOS health. When disruptions occur, we may need to go all-in to rebalance our hormones. As our bodies gradually find equilibrium, we can transition to a more sustainable, balanced, and healthy lifestyle in moderation – the key to long-term well-being. So, join me on this enlightening episode as we navigate the complexities of PCOS and discover the power within us to live vibrant lives. Together, we'll unravel the mysteries, debunk the myths, and pave the way for a future where PCOS no longer holds us back. Get ready to embrace a renewed commitment to your health, and let's embark on this transformative journey to thriving with PCOS. Stay tuned for an episode that will leave you feeling empowered, inspired, and equipped with practical tools to live your best life – symptom-free and full of vitality. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/run-my-life Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jun 9, 2023

In this episode, we'll dive into the crucial topic of male fertility because, after all, starting a family is a team sport! Just because you have PCOS doesn’t mean the dad-to-be can't optimize his fertility too. Joining me to cover this important topic is special guest Becca Romero. What to expect and provide valuable insights on male reproductive health. Becca Romero Becca Romero is a Licensed Dietitian Nutritionist and Certified Nutrition Specialist and founder of the online fertility nutrition clinic, Little Life Nutrition. Becca specializes in fertility and helps couples who are experiencing fertility challenges using the power of nutrition and lifestyle changes. While practicing at her local clinic in Chicago, Becca started to notice how after making positive diet and lifestyle changes her clients who were struggling to conceive were able to get a positive pregnancy test. Working with women to improve fertility quickly became a passion of hers and her practice, Little Life Nutrition was born. Her goal is to help couples improve their fertility by improving their overall health so they can create the family they have always dreamed of. We'll explore the lifestyle factors that can negatively impact sperm count and quality. From environmental toxins to poor diet and habits like smoking and excessive alcohol consumption, we'll uncover the culprits that may be affecting your fertility. By understanding these factors you can optimize your reproductive health. But it's not all bad news! We'll also share lifestyle factors that have been shown to improve sperm count and quality. From adopting a healthy diet and exercise routine to managing stress and getting enough sleep, you'll discover actionable steps your partner can take to enhance fertility. Whether it's incorporating specific nutrients into your diet or practicing stress reduction techniques, you will learn strategies to boost your chances of conception. By tuning in to this episode, you'll not only gain a deeper understanding of the importance of male fertility but also learn how to take proactive steps towards optimizing your reproductive health as a couple. Whether you're on a journey to conceive or simply want to educate yourself about male fertility, this episode will equip you with valuable knowledge and practical advice. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/male-fertility-health Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Jun 2, 2023

In this episode, we'll discuss the key elements of creating a sustainable and enjoyable healthy lifestyle. We'll delve into why we often get off track with our health goals and explore strategies to get back on track and stay there. The goal is to not just shed a few pounds but to focus on long-term metabolic health and create a life you want and a body you enjoy living in. One important aspect we'll explore is the power of habits over motivation. We'll discuss the importance of building healthy habits that will keep you progressing toward your goals, even when motivation is lacking. We'll also learn the value of jumping right in and not waiting for the "perfect" day to start taking action toward your health. Immediate action and a promise to yourself can make all the difference. Additionally, we'll uncover the concept of a "win day" that you can keep in your back pocket. This is a day when you prioritize your health with simple, doable actions that still contribute to your overall well-being. I'll provide practical examples of win-day activities and how they can help you regain momentum after a setback. Life can take us in many directions, and it's important to be open to fully living our lives without fear of sabotaging our health efforts. We'll discuss strategies to navigate life's ups and downs while staying committed to your health path. By the end of this episode, you'll have the tools and insights to create lasting health, build sustainable habits, and overcome obstacles on your journey to optimal well-being. If you're ready to take control of your health and discover how to create a lifestyle that supports your goals, this episode is a must-listen. Join me as we explore the keys to staying on track and achieving a vibrant, balanced, and fulfilling life. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/jump-back-on Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

May 26, 2023

In this episode, I'll be delving into the fascinating world of stress management and its profound impact on your hormones. I’ll guide you through essential insights and practical skills that will help you navigate the challenges of stress, allowing you to cultivate a more enjoyable and present life. So, grab your favorite beverage, find a cozy spot, and let's dive into this transformative exploration together! Understanding the Importance of Stress Management Discover the vital role stress management plays in your quest for hormone balance and improved wellness. Uncover the significance of cortisol, the root cause hormone that can disrupt your hormonal equilibrium, and learn how decreasing cortisol response can positively impact your overall health. Identifying Stressors and Cortisol Elevators Explore a comprehensive range of factors that elevate cortisol levels and contribute to hormonal imbalances. We'll delve into the impact of circadian rhythm, sleep quality, unwinding practices, caffeine consumption, rushing, stressful situations, living without margin, unresolved fears, anxiety, and the societal pressure to stay busy. By recognizing these stressors, you'll gain valuable insights into areas of your life that may be sabotaging your hormonal harmony. Strategies for Effective Stress Management Equip yourself with practical skills and powerful strategies to manage stress effectively. Discover the importance of time management, setting boundaries, and practicing self-care to reduce rushing and exposure to stressful situations. Explore mind-body techniques, exercise, nutrition, and hormonal support to establish a holistic approach to stress management. Providing you with a toolkit for your personal stress management journey. By tuning in to this episode, you'll gain profound knowledge and practical techniques to transform your relationship with stress and reclaim control over your hormone balance. You'll learn how stress impacts your body, how to identify stressors in your life, and actionable strategies to effectively manage stress and reduce cortisol levels. By implementing these stress management skills, you'll experience the ripple effects of improved well-being, weight management, and even enhanced fertility. So, don't miss out on this opportunity to embrace a new mindset and unlock the path to a more vibrant, balanced, and joyful life. You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/stress Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

May 19, 2023

In this episode, we will explore the reality of eating healthy every day and discuss the benefits of simplicity in achieving better nutrition. We'll dive into the importance of setting goals, creating a meal plan, and finding a balance that works for you. Join us as we discover how to develop a healthy eating autopilot method that seamlessly fits into your lifestyle. Embracing Simplicity: Contrary to popular belief, maintaining a varied diet isn't necessary for good health. Instead, focus on simplicity. Find a few breakfast, lunch, dinner, and snack options that you enjoy and that meet your nutritional needs. Keeping your meals simple and similar can help you establish a sustainable routine and simplify your grocery shopping and meal preparation. Fit Into Your Lifestyle: To create a sustainable healthy eating routine, it's essential to consider your unique circumstances and preferences. Do you work outside the home and need a packed lunch? Do you have time for breakfast at home or require quick on-the-go options? Assess your snacking habits and determine how much time you can dedicate to cooking dinner. Tailor your meal choices and plan accordingly to fit seamlessly into your daily life. Developing Repeatable Meals and Meal Plans: Building a repertoire of tried and true meals can simplify your healthy eating journey. Experiment with different recipes and find a selection of dishes that you enjoy and find satisfying. Once you have identified your go-to meals, create meal plans that are easy to repeat and adjust based on your preferences and schedule. This will save you time and effort in the long run. By adopting a simple and sustainable approach to eating, you can improve your overall health and well-being. By setting goals, planning meals, and finding foods that suit your lifestyle, you can develop a healthy eating autopilot method that works for you. Join me in this episode as we explore how to do just that! You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/eating-simple Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

May 12, 2023

During this episode, we’ll explore the benefits of yoga for fertility and hormonal balance. Our special guest, Jennifer Edmonds, shares her expertise and how yoga played an important role in her fertility journey. She also provides tips on how to get started with yoga and how to make the most of your yoga sessions. Don't miss out on this empowering and informative episode! Jennifer Edmonds Jennifer is a Yoga, Pilates + Meditation teacher who specializes in fertility & women’s health. During a long & difficult fertility journey of her own, Jennifer eventually found the practice of Fertility Yoga. This practice was able to ease her anxiety while TTC, relieve chronic insomnia, re-balance a thyroid condition…and eventually it helped her to fall pregnant naturally. She now runs an online business helping women all over the world to overcome fertility challenges & find their way to motherhood. The Connection Between Yoga and Fertility Yoga can support fertility by reducing stress, increasing blood flow to reproductive organs, and balancing hormones. Jen will share some of the specific yoga poses and breathing techniques that can be helpful for boosting fertility. Yoga for Hormone Health Practicing yoga can support hormone health and balance, including reducing symptoms of premenstrual syndrome (PMS) and supporting the menstrual cycle. We'll also discuss how yoga can be helpful for women going through menopause. Yoga for Emotional Well-Being During Fertility Struggles Fertility struggles come with emotional ups and downs. Yoga can support your emotional well-being during these ups and downs of fertility struggles. During this episode, we’ll explore how yoga can help reduce stress and anxiety and promote relaxation and mindfulness. Jennifer shares some specific yoga techniques and mindfulness practices that you will love! Ready for Fertility Inspiration? In this podcast episode, we explored how yoga can support fertility and hormone health. We discussed the benefits of yoga for reducing stress, increasing blood flow to reproductive organs, and balancing hormones. We also explored how yoga can support emotional well-being during fertility struggles. We hope this episode has been informative and helpful for you on your journey toward optimal health and fertility. Thank you for tuning in to this episode. We hope that you found this episode informative and helpful. Don’t be shy, connect with Jennifer Edmonds to learn more about her work and resources. Until next time, keep practicing yoga and nurturing your fertility and hormonal health! The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/fertility-yoga

May 5, 2023

While we don’t have a choice in many of life’s circumstances, such as having PCOS. We do have choices in how we respond to every situation. For me, the magic happened when I realized I had a choice! That my “reasons” are just excuses and that I can redesign how I approach everything in order to achieve and become who I want to be. In this episode, we will explore how to recognize the reasons that are holding you back and how to explore new ways of approaching these roadblocks. My friend, I want you to live your best life and I want you to achieve the goals and dreams that you have for your life. We all have limited time, energy, and money but when we look at our priorities, goals, and dreams, we don’t have to let our reasons stand in our way anymore. We can create a new reality for ourselves and think outside the box about how we can overcome these hurdles because we all have them. Go ahead and listen now You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/choice Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Apr 28, 2023

When you're going through infertility therapy, the emotional rollercoaster can take a serious toll on your mental health. If you are trying to get pregnant with polycystic ovarian syndrome or PCOS, this episode is here to support you. Guest Rosie Milsom shares how she shifted her mindset and found contentment and peace while still living a full life on her journey to motherhood. This shift has taken her from all encompassed in all things infertility and IVF to a place of contentment, happiness, and peace while still living a full life where infertility doesn't define her. Bio Rosie Milsom is a certified life and self-love coach from Staffordshire. Her main focus is supporting women to help increase their sense of self-worth so that they can heal their relationship with themselves, understand their true purpose, and create a life that excites and fulfills them. As someone who has experienced a long journey with infertility, Rosie knows how these conditions can take over your life and affect your view of your body, your identity, and your overall sense of self-worth. After trying for children for many years and after many unsuccessful medical treatments, she eventually turned to the world of personal development and spirituality in a search for answers in the mind rather than the body. It was here that I learned about the power of mindset, and she uses this in her coaching. Aside from all this, she is also a wedding celebrant, a trustee of a local youth music charity, a board member of a dance theatre company, a singer, and a keen Harry Potter fan. She lives in Stafford with her husband Andy and beloved dog, Jax. The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/fertility-mindset Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Apr 21, 2023

Laboratory tests allow medical practitioners to evaluate what might be the cause of symptoms or health problems that you are experiencing. But knowing when and what to test matters or you won’t get an accurate answer. This episode discusses functional lab testing for hormones and helping women better understand what's going on in their bodies! While doctors use lab tests to determine if your body has something wrong with it. But what if all your labs return normal but you still have symptoms? This is where functional lab testing comes in, so go ahead and listen now. Special Guest Rachel Hoeppner Rachel Hoeppner is a Holistic Nutritionist, Integrative Nutrition Health Coach, and Women’s Health, Hormone, and Fertility Specialist. She became passionate about and dedicated herself to holistic health as a result of her own journey to healing chronic hormone, gut, and thyroid dysfunction naturally. Her mission is to help women heal their hormones so they can achieve their health goals to look and feel their absolute best! She specializes in addressing stubborn weight loss, chronic fatigue, hormone imbalances (including symptoms related to periods, PMS, PCOS, or Endo), thyroid dysfunction, autoimmune symptoms, fertility, pregnancy and postpartum care, food sensitivities, and digestive issues. She decided to dedicate her practice to the specialty of women’s health, hormones, and fertility after her realization that women are underserved, written off, or not listened to more often than men in our current healthcare system. Through 1:1 and group coaching, functional lab testing, Masterclasses, and free challenges, Rach is able to further her mission of educating women on the science of how their bodies work, how to easily and effectively care for the specific needs women have, and how to cultivate life long, sustainable wellness! The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/functional-testing Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Apr 14, 2023

Running yields so many benefits for PCOS and healthy hormones! Actually getting out there and doing it, though, can feel a bit daunting. I love this episode with Guest Angie Brown because she makes getting started so easy and doable that it can actually be fun! Meet Special Guest Dr. Angie Brown DPT Dr. Angie Brown, DPT is a mom, wife, entrepreneur, coach, and physical therapist that is the founder of the Real Life Runners Training Academy and Real Life Runners podcast that she hosts alongside her husband, Kevin Brown. She loves helping runners to run faster and longer without injury so they can have more energy, be strong, healthy, and fit, and have more freedom in their lives. She holds her doctorate in physical therapy, specializing in runner-specific strength and conditioning, mobility, and injury prevention for runners, and also holds a certification in nutrition to help her clients integrate healthy eating to complement their training and overall health goals. She has a passion for health, wellness, food, fitness, and helping to educate people on the importance of healthy lifestyle changes, in order to live an active, vibrant life, both now and as we get older. The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/running Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Apr 7, 2023

If you are experiencing irregular or absent periods, or are struggling to pinpoint ovulation (your fertile window) each month. Then this episode is a perfect place for you to get started. You will finally have a clear picture of how a normal cycle should function as well as the different ways that it can go wrong. Understanding the different ways your cycle might be dysfunctional is the first step in starting the repair process. In this episode, I walk you through the steps needed to repair your cycle in the unique way your body needs. During this episode, you will learn exactly how a healthy cycle works and the different types of dysfunctional cycles in need of repair. Common problems associated with PCOS cycles include: ANOVULATORY CYCLE An anovulatory cycle is when a woman skips ovulation during that cycle. During ovulation, the ovary releases an egg, and without ovulation, it isn’t possible to get pregnant. LONG FOLLICULAR PHASE The follicular phase is often the longest part of your menstrual cycle. It’s also the most variable phase. It begins on the first day of your period and ends when you ovulate. The average length of the follicular phase is 16 days. But it can last anywhere from 11 to 27 days depending on your cycle. SHORT FOLLICULAR PHASE Having a short follicular phase could impact your likelihood of conceiving. It may be a sign that your ovaries are aging and you’re getting closer to menopause. SHORT LUTEAL PHASE OR LUTEAL PHASE DEFECT? Low progesterone levels are a common cause of Luteal Phase Defect or Luteal Phase Insufficiency. Good progesterone levels are crucial to support implantation, and that's why low levels or too little time for the levels to rise can be the cause of infertility or recurrent early miscarriage. CAN YOUR LUTEAL PHASE BE TOO LONG? Long luteal phases (longer than 14 days) may be due to a hormone imbalance, such as seen in Polycystic Ovarian Syndrome (PCOS). And usually indicates that while you might have had a small increase in LH you didn’t ovulate that month. So you are ready to understand your cycle better and how to repair your cycle for better health, easier periods and better fertility listen to this episode now. And don’t forget to grab your Free copy of the PCOS Period Repair Manual as a companion to this episode You can take the quiz to discover your root cause here The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/period-repair Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Mar 31, 2023

It’s not a secret that eating better and exercising along with many other lifestyle adjustments provide amazing benefits for your PCOS but how do you actually go about creating these habits so that they become your new effortless normal? I am excited to have Gaylene Gomez here with me today to talk all about creating habits so that your PCOS health journey can be easier and more enjoyable. Gaylene Gomez My name is Gaylene Gomez, and with over 20 years of experience in the health and wellness industry, I’ve worked with hundreds of women to help them create a strong foundation for their health. I started out thinking I could survive on popcorn and iced tea, but after many health struggles like low energy, headaches, and serious tummy troubles I realized things needed to change. It wasn’t until I started working on my own four pillars like nourishing my body did things turn around for me. Now, as a Holistic Nutrition and Health Coach, I won’t make you deprive yourself, in fact, I’ll help you include MORE of what you love. I’m here to help you have more energy and lose unwanted weight by nourishing your body with the power of food and simple lifestyle changes so you can feel strong, healthy, sexy, and vibrant. We will use holistic approaches to prioritize your 4 pillars of health and create healthy habits so you can create balance and feel supported by a strong foundation. If you are ready to start creating amazing habits in small, manageable baby steps, you will love this episode. Listen now. The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/healthy-habits Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Mar 24, 2023

In this episode, I am answering recent PCOS questions I’ve been asked repeatedly. Chances are if these are questions you may have too! We have some great topics to dive into today Miscarriages and PCOS PCOS does have a small increased risk of miscarriage during the first trimester but during this episode, you learn what you can do to reduce that risk Is Metformin Worth It There appear to be both short-term and long-term benefits of taking metformin. During this episode, we’ll explore the benefits and how to handle the side effects. How Strict With Lifestyle is Necessary to Heal Hormone Imbalances? Everyone is different but in this episode, I share the degree that I ramp up my health focus when ready to conceive as well as how to find your sweet spot for how strict you need to be to get over the hump to improve hormone balance How is a PCOS Diagnosis Different From a Root Cause This is such an important distinction because one is just a label while the other helps you learn what your body needs High LH and How to Pinpoint Ovulation PCOS often leads to elevated LH levels which makes predicting ovulation difficult. During this episode, you will learn the best ways to track your cycle and ovulation as well as how to balance LH levels naturally So many great topics get covered in this episode! Go ahead and listen now 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/ama-1

Mar 17, 2023

If you have Polycystic Ovarian Syndrome or PCOS, you can probably relate to your symptoms taking a dive for the worse and no matter what you do nothing seems to help. This episode will discuss what is going on and how to break that downward spiral when chaos hits your hormones. PCOS is a complex syndrome with many contributing hormone systems at play. These include your reproductive hormones, stress hormones, nutrition hormones, thyroid hormones as well as others. All of these are affected by your lifestyle but they also impact your lifestyle. For example, what you eat affects your insulin system which in turn might be turning on the overproduction of certain androgens. But in reverse, these disturbances can lead to energy slumps, poor sleep, anxiety, and increased stress which will make it even more difficult to manage your PCOS. This is what I call a hormone storm and it can literally feel like your hormones are in tornado mode. The good news is that this is not as hard to calm down as you might think and that is what this episode is all about! So if you are ready to calm your hormone storm go ahead and listen now. 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/hormone-storm

Mar 10, 2023

Do you know what you need to be doing for your health, but as you get started, you keep having to start over again and again? You're getting tripped up, not because you don't know enough, but because you're getting in your own way somehow.? In this episode, we are going to explore all the ways that we, as smart women, who know enough to get started are sabotaging ourselves and getting in our own way on our journey to PCOS Health. If you keep having false starts and want to know why it can feel so hard you will love this episode. What is going on there? What are you doing so that you can't gain traction and momentum? Have you ever felt that way? I know I did when I was early on in my PCOS journey. I felt that if I could just get a boost, if I could just take a break and only focus on my health, maybe then I could gain some momentum and it wouldn’t be so hard. Can you relate? Then listen to this episode now. 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/self-sabotage

Mar 3, 2023

Have you ever gotten tired of all of the don'ts when it comes to creating Polycystic Ovarian Syndrome (PCOS) health? I know I have and it's something that comes up still on occasion when the convenient option is not ideal for my hormone health. It’s also easy and normal to get angry at yourself when you don’t follow your plan perfectly. This is why in this episode, we're going to talk about a minus that shifts. That's going to make creating your PCOS-healthy lifestyle so much more fun and easy as you learn what works for you. Do You Want To Feel Frustrated And Angry? I didn’t think so! This is why in this episode, I go through the mindset shifts to have fun learning what works for you. No more trying to fit a square peg in a round hole approaches to PCOS health. We also cover how to stick with it without needing to be perfect. This means you don’t have to be angry when life happens and things don’t go quite as planned. Our Thoughts Have Power By creating these different ways of talking to ourselves, thinking about and approaching our PCOS health, and discovering what is or isn't working, we create an outlet of positivity and curiosity, and we release the pressure that we have to have it all figured out today that we are moving in the right direction. We are learning and discovering and trying new things, but we don't have to never have the things that we used to enjoy. Building Health Momentum While Enjoying the Journey During this episode, we will explore how to keep the big picture in mind so that you can avoid getting caught up in one “solution” that isn’t actually working for you. We also will take a practical approach to make adjustments when life happens while still building momentum to create the health you want. So if you are ready to have more fun and enjoy creating health on your PCOS journey go ahead and listen to this episode now. 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/get-healthy

Feb 24, 2023

Polycystic ovarian syndrome (PCOS) is a complex disorder that requires a multifaceted approach to care. Navigating how to get answers and assistance with your symptoms and what to do about them isn’t straightforward. Who understands what is going on with your body and can answer your questions In this episode, we'll discuss how to find and work with your ideal support team. We'll also talk about what your body needs to stay healthy and vibrant with PCOS. So if you are ready to stop guessing and get the help you need go ahead and listen to this episode now. 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/pcos-support-team

Feb 17, 2023

PCOS is a unique condition PCOS is not a black-and-white condition. It arises from certain genes leaving us more sensitive to our environment. Not every woman that has PCOS symptoms has the same gene involvement or the same sensitivities to her environment. This creates a unique situation for each woman. A Unique Path to PCOS Health The path to health can’t be a cookie-cutter approach because everyone has a unique situation and they desire various outcomes. Plus we are all at different places of understanding and implementing what our bodies need. Then add to all these individual situations that we all have a different environments. Our schedule, our support system, our other health conditions, our tastes, fitness, hobbies, and things that we enjoy are all unique to us. How to Discover your path to PCOS Healing It all starts by discovering your root cause. And perhaps even the root of your root cause. Then learning to assess where your body is struggling with its environment and what is working so that you can address your root cause in a manner that will support your body in its current environment. During this episode, I will go through the different areas of our environment that play a role in PCOS health and give examples of how to incorporate them into your path to PCOS health. So if you are ready to learn how to create your unique path to PCOS Health go ahead and listen to this episode now. 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/path-to-health

Feb 10, 2023

How to choose a supplement for PCOS that will help YOU with your current root cause. There are hundreds of options which is why this episode discusses the important topic of choosing supplements and avoiding the supplement trap. The PCOS Supplement Trap How do supplements fit into natural healing for PCOS health? Supplements aren’t a magic bullet but that doesn’t mean that can’t help. So here is how to approach supplements: Steps to Select the Best Supplements For You First, we need to look at your current health struggles and desires. Then what the root causes of those struggles are. Finally, we can determine how to create an environment that cares for your body. Only then can we determine what supplement (s) you might find beneficial. This process is discussed in great detail during this episode. Important Supplements to Include If you do an internet search for the best PCOS supplement you will get answers such as inositol, berberine, fish oil, vitamin D, and n-Acetylcysteine. But these skip right past the fundamental supplements of health. During this episode, you will learn all about the first supplements to consider so go ahead and listen now. So if you want to learn what to consider when selecting a supplement go ahead and listen to this episode now. Get Your PCOS Supplement Guide 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/trap

Feb 3, 2023

On the surface, the difference between a root cause or a type might seem trivial. But when it comes to the practical application of addressing a PCOS type or a PCOS root cause there is a big difference. That is what we will be discussing in this episode so go ahead and listen now. Mistakes Of The PCOS Type Model PCOS types lead to focusing on bigger more advanced symptoms rather than being more fluid and responsive to your body’s needs before it is severely affected. Thinking you have one type can lead to hitting your head against the same wall when your body’s needs have changed. We are living and therefore constantly changing. As our bodies change and our environments change, so do our primary root causes of symptoms. Understanding the root causes of PCOS allows you to listen to your body and address each need. After all, you are unique and don’t fit into a perfect type kind of box So if you are ready to go past just a PCOS type then go ahead and listen to this episode now. 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/PCOS-type

Jan 27, 2023

A common recommendation for better PCOS health is to stop eating dairy. Many PCOS “experts” recommend against consuming dairy products. But is it realistic, necessary, or even beneficial for most women with Polycystic Ovarian Syndrome? In this episode, we will explore some of the most up-to-date research and practical real-life strategies when it comes to dairy and PCOS. Hit play to listen now. Dairy and PCOS Root Causes Perhaps you’ve heard that you should avoid dairy if you have PCOS. But is this true? And why? That is what we will be discussing in this episode. There are two main concerns regarding dairy First, the inflammatory effects of dairy and this is key, FOR SOME WOMEN. Not all women find dairy to be inflammatory Dairy can be broken down into various components that we will discuss in this episode. Which are potentially problematic, how to avoid them and how to know what works for you. Getting Enough Protein Personally, I have two issues with avoiding dairy. First, it is a good source of protein and it is hard enough to get enough protein in the day. Dairy protein is found in: Cheese Yogurt Protein Powders Protein bars Etc The plant-based alternatives don’t provide as much protein and less of it is absorbed by the body. In this episode, we explore choosing good options for protein regardless of if dairy is a good fit for you so be sure to take special note of that section. Milk, Yogurt, Cheese, or Dairy Alternatives??? Then we have all the dairy alternatives. Are they actually good nourishment or are they just alternatives for individuals who have sensitivities? Plus how to choose the best options. Listen to the full episode to make this decision for yourself, then check out the episode page for some brands and considerations I use when choosing what to buy. Creating a lifestyle not just a diet Ultimately I always want to come back to the reminder that this is a lifestyle and whatever you choose that is right for you is unique to your body and what you want out of life The point of this conversation is to shed light on the information out there and the products that fit those recommendations. But at the end of the day feeling better in your body is the goal and only you can determine what is and isn’t working. For this episode, I collected all the latest and up-to-date information in regard to dairy and PCOS. Listen now so you can decide what the best options will be for you as you create a lifestyle of PCOS health. So if you are ready to discover if dairy is or isn’t a good option for your PCOS hormones go ahead and listen to this episode now. 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/dairy

Jan 20, 2023

While infertility treatments can be just the modern medical miracle a couple needs to grow their family they can also take an enormous emotional, physical and financial toll as well. This episode is all about some considerations of when and what infertility treatments for PCOS and how to avoid the PCOS infertility cycle of insanity PCOS Infertility Polycystic Ovarian Syndrome is the number one cause of infertility among women. But the good news is that it can be reversed and better fertility can be achieved. PCOS is a hormone imbalance rooted in a combination of genetics and environment. Basically, if your hormones aren’t balanced then your genetics aren’t thriving in their current environment. Learning to care for your body the way it needs not only will boost fertility, making infertility treatments unnecessary for many, but it will also lead to easier weight management, less long-term health risks, and feeling so much better day to day. Why Your Doctor Recommends Infertility Treatments Medical care is about providing diagnostics and treatments. Unfortunately, there aren’t a lot of lifestyles or preventative care included in medicine. If you have been diagnosed with PCOS and are struggling to get pregnant the only option your doctor has to offer is to start infertility treatments. What to Do Before Infertility Treatments While infertility treatments are a modern miracle they introduce their own hardships on the body. With PCOS the body is already struggling to regulate its hormones. Attempting to force a period of ovulation doesn’t help it regain health. For this reason, I highly recommend starting with a lifestyle approach that cares for your body at the root cause before adding in fertility treatments if needed. When to Consider Infertility Treatments There are many times to consider infertility medications and procedures and they can be done while creating a caring environment for your body. That is why this episode is a must-listen! What If I Have Already Begun Infertility Treatments? No problem! Do you need to pause infertility treatments? That depends. Some women are already feeling as if they are deep in the infertility cycle of insanity and just want a break to reset. That is definitely an option and you should discuss it with your doctor. For others just adding in lifestyle adjustments to care for their root cause can make a tremendous impact on how well your body will respond to the treatments you are currently going through. So my friend, go ahead and listen to all the angles to consider as you navigate your fertility journey. I would love to hear more about your story over on my Instagram channel. It’s a safe place to purge any pent-up emotions or to ask for good vibes as you continue your journey! You can find me @nourishedtohealthy where I look forward to hearing from you! If you are ready to make your infertility journey easier be sure to listen to this episode now. 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 .

Jan 13, 2023

PCOS has a way of making women feel stuck and powerless against the health struggles of fertility, weight, energy, and just good in their bodies. I’ve felt this way too, which is why in today's episode let’s explore my 7-step process to take my power back and create the health I desire! The PCOS Reality The genetics of PCOS leave us sensitive to our environment. I talk about how to understand your root cause a lot here on the podcast and how to start listening to and caring for your body BUT it all starts with this 7-step mindset shift in how we think about and approach our PCOS healing and long-term health. Finding Your PCOS Power The thoughts we think give or take away our power. PCOS is a real bugger because it really does make everything feel impossible. I want to take a moment to acknowledge that. I’ve felt that way and definitely still have my moments where I feel like PCOS is limiting me which is why I know this episode is so important and I am excited to share my process of taking my power back. Using Your Power to Heal So what is the practical application and appearance of this mindset shift for reversing PCOS? Glad you asked! When we get stuck in frustration, and PCOS makes that too easy, we tend to stop taking action toward the things we want. Leaving us even more stuck and frustrated. However, we recognize this pattern and approach what’s not working for us with the curiosity of what will work. It's a whole lot easier and more fun to take action toward the things we want. Go listen to this episode and learn how to use this mindset shift to create a nourishing environment bubble for my hormones to create the health I want. 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.

Jan 6, 2023

Welcome back to the PCOS repair podcast! In this episode, I’m talking about PCOS and acne. I will cover questions such as how you can balance your hormones for clearer skin as well as what products and medication I recommend to assist you in treating acne. Why do women with PCOS break out with acne like teenagers …. let me rephrase that worse than teenagers! The deep cystic acne that we see with PCOS is just horrendous it’s painful it’s unsightly and it’s not quick to heal. These lesions can last weeks leaving scars and pigmentation behind that are very difficult to cover with makeup. All in all, it is very very very frustrating! If you want clearer skin or even if you just wish to a regimen for more glowing skin go ahead and hit play now! A full list of Resources & References Mentioned can be found on the Episode webpage Take the PCOS Root cause quiz to learn what your body needs to heal

Dec 30, 2022

“What diet is the best for PCOS?”, this is a question that I get asked all the time and it is an important question to be asking. In this episode we are going to go through the pros and cons of different diets dietary recommendations and what to watch out for that can make your PCOS significantly worse. What Are Restrictive Diets So first let’s lay a little groundwork about what is a restrictive diet? You may have heard recommendations to reduce or eliminate dairy, sugar, gluten or carbs if you have PCOS. These are examples of restrictive diets Then there are fad diets such as the keto diet, the Atkins diet, Weight Watchers, Slim fast or any of those types of protocols where you order some meal replacement and follow exactly what they’re having you eat. These could also include the South Beach diet And then a new one I’ve been hearing a lot about and seeing a lot about in certain health circles is Octavia. Then there is calorie restriction and macro counting. While many people see short term success and there are some basic good principles behind these methods, they come up short for most in terms of hormone balance and longterm success. Lifestyle vs diet Since PCOS can’t be cured, your genes are what they are and will alway respond to your environment in the same way, it’s important to create a lifestyle that works for your genes as well as for YOU! For this reason a quick fix diet isn’t the best approach to PCOS health. The best way to approach eating for PCOS Throughout this episode I given little pointers but it begins with the mindset that this is a lifestyle and not a diet I find that there a few phases as you approach eating to nourish your PCOS. Hit it hard at the beginning focusing on what your current primary root cause needs in regards to nourishment and then as your hormones begin to balance you will build momentum and it will get easier. Then you can find more balance in how strict you are with your PCOS nourishment. During this episode I discuss these phases in more detail so be sure to listen. Alright my friend, if you are ready to start reversing your PCOS by nourishing your body without having to follow a restrictive diet listen to this episode now. A full list of Resources & References Mentioned can be found on the Episode webpage Take the PCOS Root cause quiz to learn what your body needs to heal

Dec 23, 2022

Have you ever just wanted to hit the reset button on your hormones? I know I have! I have had times when I wanted to do all the right things but the cravings and feeling like crap always tripped me up. In today's episode, I will walk you through the reset I use to get past the cravings, and jumpstart or give a boost to my health. Setting Your Intentions for Your Reset Detoxing your PCOS with a 7-day reset isn’t meant to be just another quick-fix crash diet. It is meant to do some rapid repair at the root cause level by reducing inflammation and improving blood sugar balance. But what happens after 7 days? This is why setting your intentions is so important! Are you trying to repair your cycle so that you have regular periods, want to lose a few pounds, or optimize your fertility? How will you continue creating a lifestyle of health that works for you? Listen to this episode because I walk you through how you can create this vision without having to live in constant detox mode but still building momentum in your health. A Reset is Like Ripping off The Band-Aid Maybe you are like me and find moderation difficult. Ultimately moderation and balance is the key to enjoying a healthy life BUT getting started and changing how I eat is impossible for me when I try moderation. This is why I love the PCOS Detox!!! I just spend commit to 7 days and boom I am over the hard part and can slowly add moderation back in without my craving controlling me. How to Get Started with Your PCOS Reset Now it’s your turn! You can do this and you will be so excited when you experience how simple it can really be to nourish your PCOS and start feeling better! This method has been so impactful in my life that about 2 years ago I created a program complete with PCOS Nutrition educational videos, meal plans, food guides, and everything you need to not just reset your hormones but to build momentum in your health with over 30 days of meal plans that guide you through the detox as well as reintroducing and listening to your body as you learn what works for you. You can get my detox method right here Or you can create your own. Either way, I really hope you give this method a try because it is truly a game-changer! So if you are ready to hit the reset button for your PCOS hormones go ahead and listen to this episode now. The full list of Resources & References Mentioned can be found on the Episode webpage . Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?

Oct 31, 2022

Type two diabetes has become such a common disease. Earlier this year in January 2022 statistics indicated that 37.3 million Americans—about 1 in 10—have diabetes. While this disease is common in what often appear to be otherwise healthy individuals I want to take a closer look at what diabetes is in this episode. PCOS puts women at high risk of type two diabetes in fact many women that I meet have already been diagnosed with pre-diabetic or diabetes even in their 20s and 30s. So what is diabetes and how does it impact the body? Well my friend that is exactly what this episode is about Welcome back to the PCOS repair podcast where today we’re going to dive a little deeper into the insulin effect root cause of PCOS and type two diabetes as well as how you can decrease your risk of developing it. PCOS, Insulin, and Diabetes Insulin can be confusing, so let’s start with insulin and the spectrum of healthy to the diseased state of type two diabetes. The spectrum has four stages: Healthy insulin receptors that are responsive to insulin and easily allow blood sugar to enter your body’s cells. AND insulin levels are routinely at an appropriately low number. The body has higher than normal levels of insulin circulating the body on a continual basis due to diet and lifestyle or the beginnings of insulin resistance. Insulin resistance and Prediabetes: This is the point where your lab values are beginning to be or clearly elevated but haven’t quite reached the diabetic level. Then comes the official diagnosis of Type Two Diabetes: over time this creates blood vessel complications leading to a risk of heart disease, stroke, heart attack, vision decline, and even blindness, kidney failure or nerve damage, and more. You can see that though common this disease of type two diabetes isn’t something you want to have. Reduce The Risk of Type Two Diabetes While type two diabetes is something that every human is at risk of developing if they don’t follow lifestyle measures to prevent it, women with PCOS are at a higher risk of developing type two diabetes and at an earlier age. That is why this episode is important to me! I know most of you are already aware of this increased risk of type two diabetes and some of you have already been diagnosed with it. This episode is not about creating fear instead, it's about bringing something scary into the light and discussing what we can do to improve our health and PCOS symptoms no matter where we are currently on that spectrum of insulin and diabetes. So if you are ready to reduce your risk of type two diabetes go ahead and listen to this episode now. A full list of Resources & References Mentioned can be found on the Episode webpage .

Oct 21, 2022

I always thought that self-care was a bubble bath, a massage, or a pedicure. You know the things that everyone lists as self-care. But over the last several years of my PCOS healing journey, I have discovered an entirely new meaning and list of self-care and some incredible benefits of it for my PCOS root cause. Listen now so you can start weaving self-care into your day to improve your PCOS hormones too. How Self-Care Benefits PCOS Root Cause Healing It’s easy to neglect taking care of ourselves because we’re busy and overwhelmed by everything we need to get done. Even a small rest feels like a luxury. Taking time to eat lunch, exercise, and hang out with friends just feels like slacking. This mindset backfires so BIG! Because self-care actually helps you make progress faster for a few reasons: Self-care prevents “overload burnout”: We’ve all been there: you push yourself to the point that you can’t take anymore so you just give up. Selfcare helps you avoid getting to that point. Self-care reduces the negative effects of stress: A small amount of stress can serve a purpose, but after a while, it just breaks down your mind and body. Taking care of yourself means keeping your stress from taking over so you can function at full capacity. Self-care helps us refocus: When I was stuck on a complicated math problem in school, my teacher would suggest walking away and coming back—taking a break, basically. Breaks are the epitome of self-care, and studies show they’re great for helping you perform better. Sometimes I treat self-care as a reward. I’m so hungry I can barely think, but I’ll force myself to finish a batch of work before I eat lunch. What I’m really doing is making my job more difficult by allowing myself to run on fumes. In other words, self-care is not a reward. It’s part of the process. Sometimes we get so used to “rewarding ourselves” with lunch or even a trip to the bathroom, that we forget exactly what it means to take care of ourselves. The Self-Care Frame Of Mind Also, sometimes eating junk feels like self-care. I often “treat” myself with a handful of Oreos. Nothing wrong with the occasional indulgence, but in contrast, I think of healthy food as the enemy, so I don’t eat as much of it as I “should”. This really involves changing the way you think about eating well entirely, but you can start by experimenting with healthy foods you might actually like, and not trying to force yourself to eat stuff you hate just because it’s healthy. There are so many ways of practicing self-care and I think that if you listen to this episode you’ll begin to think outside the box about all the ways you can practice self-care even in your current daily schedule. So if you are ready to incorporate some fun and easy ways to practice self-care go ahead and listen to this episode now. A full list of Resources & References Mentioned can be found on the Episode webpage .

Oct 14, 2022

PCOS is known for causing elevated androgens in particular testosterone. This can frequently lead to something called hirsutism, which is where you have excess hair growth primarily on the face, neck, upper lip, and chin. But it can include the full body. Women with PCOS often find that they have thick long coarse hairs on their chest, tummy, and toes as well as hairier legs and underarms. It can be very frustrating to keep these areas trimmed, waxed, shaved or otherwise manicured. In this episode, we’re gonna talk all about laser hair removal but I will also touch on the other options for removing unwanted hair from the body. So that you can have smooth, stubble-free skin wherever you want it. Considering Laser hair removal There are so many ways to remove hair from the body and we discuss this as well during this episode. Each body area that you want to remove hair from doesn’t necessarily need laser treatment so I outline the options as well as the pros, cons and myths about various hair removal techniques. This episode has you covered as you select the best options for you and the various hair dilemmas you have. Is Laser Hair Removal Permanent? For the most part, yes. The FDA has approved certain lasers to render permanent reduction of hair to areas treated. Laser hair removal uses a laser to deliver treatment to the desired area in almost 1-inch square increments. That can cover over 20 hairs at a time most of those hair follicles will be destroyed permanently. In contrast electrolysis, It is the only FDA-approved permanent hair removal treatment. Because electrolysis permanently destroys the growth cells in the hair follicles, the hair will not grow back However, you are a living person and your body can create new hair follicles or current hair follicles can thicken and darken just the way they did before due to unbalanced hormones. Who is a Good Candidate for Laser Hair Removal? The more contrast between the hair you want treatment and your skin tone the better your laser hair removal treatment results will be. For example, the best candidate has very fair skin and very dark thick hair. But newer lasers offer great options for even very dark skin tones. If you aren’t sure if you have PCOS but think you might due to the excess hair I strongly encourage getting a full workup and addressing your root causes prior to getting laser treatment. Hair growth is quite responsive to lifestyle changes as women who followed my recommendations not only had great laser results but more importantly they were longer lasting. If you are ready to get rid of unwanted hair go ahead and listen to this episode now. A full list of Resources & References Mentioned can be found on the Episode webpage. Take the PCOS Root cause quiz to learn what your body needs to heal

Oct 7, 2022

Welcome back to the PCOS Repair Podcast to discuss all things period problems! Period problems might have been one of the very first things you noticed leading to your diagnosis of PCOS. Your period is also an amazing indicator of your PCOS health, which is why in this episode I am discussing all the period problems and how to begin repairing them naturally. So go ahead and have a listen! A Normal Cycle A normal cycle starts with a period. The first day of your period is considered day one of your cycle. Then at approximately the middle of your cycle, halfway before your next period, comes ovulation. This is when you can get pregnant as you body releases an egg. Ovulation Usually occurs around the 14th of your cycle with an average cycle lasting anywhere from 21 to 35 days. Now let’s look at various period problems, what’s going on and how to fix it. Just as with any symptom we talk about here on the PCOS Repair Podcast it all starts with your current primary root cause. You can learn more about that by taking the PCOS Root Cause Quiz . No Periods Going at least 3 months without a period is referred to as amenorrhea This is common with PCOS, or thyroid problems. This can be due to hormone imbalance such as too much insulin present on a regular basis, FSH and LH ratio disturbance, testosterone, coming off of birth control, nutritional deficiencies, stress, sleep disturbances, and being overweight. Very Heavy Periods What does this even mean …. It turns out I had heavy periods and just thought it was normal…. it's not like I’ve lived in other bodies to have a reference point. In this episode, I will give you criteria as well as actionable ways to know if you might be having heavy Painful Periods Painful periods are a very common symptom of both PCOS and endometriosis. If you are experiencing pelvic pain during your period or between periods, it’s important to find the root cause. Listen now to learn the root causes of period pain and the steps to take to address it! Root cause Take the PCOS root cause quiz to help get a full picture of how your body is responding to its environment, and why and where it is struggling so that you can address the problem, head on And listen to this episode to get started repairing your PCOS period problems today! So if you are ready to get started repairing your period, go ahead and listen to this episode now. A full list of Resources & References Mentioned can be found on the Episode webpage . Take the PCOS Root cause quiz to learn what your body needs to heal

Sep 30, 2022

Women with polycystic ovary syndrome (PCOS) are more likely to experience depression. Studies say that anywhere from 27 percent to around 50 percent of women with PCOS report being depressed, compared to around 19 percent of women without PCOS. That is more than double…. But does depression have to your reality and how can you break past these statistics so that you can live a life that you are excited to engage in? That is what today's episode is all about. Disclaimer Before we dive into this topic I want to give a disclaimer! Depression is a serious situation and one that I encourage you to seek help from your medical doctor as well as the therapist. And if you feel like your depression is at all putting you at risk call a crisis line and ask for assistance. I will add some resources in the show notes to offer a starting point for further support. This episode is meant to offer encouragement that it can get better and a holistic approach to health that you can implement alongside the support of your medical team. This episode is not meant to treat depression or to take the place of seeking medical help. PCOS & Depression: What’s the Connection? Here is what we do know about why depression and PCOS often occur together. Our mood and mental outlook are very complicated. They are a combination our what is happening in our lives and our skills at coping with it, Also our mindset and the thoughts that we keep rehearsing in our minds as well as our current chemical or hormonal state. What is the treatment for depression if you have PCOS? In addition to working with your medical team, you can take a holistic approach by caring for your PCOS-related hormones and root cause. If you would like to get started caring for your PCOS root cause the best place to start is to take the PCOS root cause quiz and then go back and listen to episodes 3 & 4 which I will link to in the show notes below. The PCOS and Depression Cycle For women with PCOS and depression, there may be a cycle of depression symptoms and PCOS symptoms. For example, depression can cause weight gain, which can make PCOS worse. This, in turn, can worsen depression. But you can also break this cycle by addressing the root causes of insulin, stress, inflammation, nutritional deficiencies, or hormone disturbances. And that starts by taking the PCOS root cause quiz So if you are ready to live a life that you are excited to engage in go ahead and listen to this episode now. A full list of Resources & References Mentioned can be found on the Episode webpage . Take the PCOS Root cause quiz to learn what your body needs to heal

Sep 23, 2022

Welcome back to the PCOS Repair Podcast where in this episode I will be covering not only how to get all the benefits of exercise but how to actually enjoy adding exercise to your daily routine. There Are So Many Benefits of Exercise For PCOS Less insulin resistant Lowers inflammation Improves mood Reduces long term risks factors of heart disease and diabetes Helps manage stress Stronger Boosts confidence More energy And so much more we know exercise is something that is good for us and we need to do ….. But all the enjoyment gets sucked out when it becomes a SHOULD Enjoying Exercise for PCOS Health During this episode I’ll cover exactly what types of workouts and how to create a good program for yourself. But it all starts by not trying to be where someone else is at and doing the level of workout they are doing. Exercise is such an individual thing, and you will get so much more benefit by progressing at your own pace. There isn’t one best exercise for PCOS! And remember that anyone who tells you differently is trying to sell you their workout program. And remember to celebrate the win of showing up, doing your best and recognizing the progress you are making. So if you are ready to enjoy PCOS reversing workouts go ahead and listen to this episode now. A full list of Resources & References Mentioned can be found on the Episode webpage . Take the PCOS Root cause quiz to learn what your body needs to heal

Sep 16, 2022

Why Does PCOS Cause Hair Loss Elevated m androgens are responsible for hair loss, primarily testosterone. Think of it kind of like male pattern hair loss where men will have a receding hairline and where they will have overall thinning and then maybe a little bit of hair loss around the temples or the crown of the head. When women have consistently elevated levels of testosterone it basically leads to a male pattern of hair loss. What causes high testosterone with PCOS So of course that begs the question, what causes elevated androgens such as testosterone? Well, there are a couple of things. First, if you have high levels of insulin consistent consistently in your body it tells the ovaries to produce more testosterone This does not only occur with insulin resistance so even if your doctor has said that your insulin levels are fine this can just be because you are eating foods that spike insulin. Another way is that you have a high level of cortisol due to stress and that will also bump up the insulin levels in your body. How to Restore Hair Naturally The first step is to determine your current primary PCOS root cause. Now you heard me mention insulin so you may think that hair loss is only going to be a concern for people who have high insulin or an insulin effect type root cause but that isn’t actually always the case. The next step is to address the root causes of hormone imbalance so that you can reduce further hair loss and reduce the struggle of regrowing hair. Then you can consider medical natural therapies So if you are ready to take action to have thicker hair go ahead and listen as I go into more details about root causes and treatment options for thicker and healthier hair! So if you are ready to have as thick and lustrous hair as possible then go ahead and listen to this episode now. A full list of Resources & References Mentioned can be found on the Episode webpage . Take the PCOS Root cause quiz to learn what your body needs to heal

Sep 9, 2022

Planning to eat healthy is great but life gets busy and if you don’t have good on-the-go options it becomes difficult to reach your health goals and keep up with how you want to be eating to nourish your PCOS. In this episode, I talk about all of the ways to eat healthy on the go whether it’s something that you prep and take with you or something that you can buy out and about at restaurants or even a convenience store. On The Go Where? The first step that we discuss in the episode is having a realistic plan. During the episode, I walk you through what I do and it seriously only takes 5 minutes or less. When you know when you will be eating on the go and when you will be cooking you will also save a lot of money by not wasting food you don’t eat. What To Eat On The Go? So once you know what your week ahead or even just the next day looks like, how do you pick the best options to nourish your body even when you have a busy day and will be eating out of the home? Not only do we discuss this in the episode but I also put together a guide that gives you great options to order, buy or take with you so you can easily nourish your hormones and stay on top of your health goals. So if you are ready to eat healthy on the go whether it’s something that you prep and take with you or something that you can buy out and about at restaurants or even convenience stores then go ahead and listen to this episode now. A full list of Resources & References Mentioned can be found on the Episode webpage . Healthy on the Go: A Complete Guide to Nourishing Your PCOS Hormones When Eating Out of Your Home Take the PCOS Root cause quiz to learn what your body needs to heal

Sep 2, 2022

Whether mild anxiety is making it hard to find peace or extreme anxiety and panic episodes associated with PCOS are debilitating to regular life this episode will help give you tools to create more peace and calm in your day today. During today's episode, I will share natural and lifestyle approaches that you can include with any recommendations from your doctor. Go have a listen. How are PCOS and anxiety linked Anxiety is a complex problem and some of the recommendations today can feel like over-simplifying it but they are meant to be a tool to use as a portion of anxiety management Anxiety has emotional, physical, and chemical components that can feed off each other and worsen the condition. During this episode, I discuss how to naturally lessen the impact of the emotional, physical as well as chemical contributing factors to increase the calm in your day-to-day. Lifestyle Practices to Promote Peace Anxiety is rooted in a feeling of helplessness. What we want or need is outside of your control. While many things are beyond our control, creating a path toward them seldom is what makes the tools discussed in this episode so powerful to combat anxiety and stress. So if you are ready to enjoy your day more, stop wasting energy by being anxious and the calm that you get when you feel empowered go ahead and listen to this episode now. A full list of Resources & References Mentioned can be found on the Episode webpage. Take the PCOS Root cause quiz to learn what your body needs to heal

Aug 26, 2022

Did anyone ever ask WHY your body was struggling when they gave you the PCOS Diagnosis? To discover your PCOS root cause we need to start by asking why! Why are you having period problems, infertility, and weight gain? Why? Doctors seek to label your collection of symptoms with a diagnosis. This leads them to medications and procedural options to address unwanted symptoms. The problem is those medications don't treat the root of the issue. Well, in this episode I discuss the difference between being labeled with a diagnosis and getting a full PCOS workup. Let's dive in so you can start discovering the root cause of your PCOS. The PCOS Diagnosis The first place to start with anything is to get clear what you are up against, then you can move on to the changing, improving, and healing. This is where getting diagnosed comes in. It also includes ruling out other possible causes of your symptoms. Then the next step, a very important and often missed step is to ask and discover why! That is exactly what will cover in this episode - how to uncover the why behind PCOS and not just get a diagnosis. I also cover what should be included in a full PCOS workup and how to get started reversing your PCOS naturally at the root cause. This episode's topic is so important, hope you enjoy it! Happy listening! A full list of Resources & References Mentioned can be found on the Episode webpage Take the PCOS Root cause quiz to learn what your body needs to heal

Aug 19, 2022

Thin type PCOS has created a great deal of confusion for women trying to discover their PCOS root cause. So in today's episode, I’m going to set the record straight and lay out how to go about determining your PCOS root cause when you do not have extra weight to lose. And a little tip….treating PCOS has very little to do with weight anyway. So click below to listen. PCOS AND WEIGHT Because medical research and doctors have kept weight at the center of PCOS cause and management there is a lot of misunderstanding about how PCOS and weight are related. Inflammation and insulin resistance can both be present even if we are at a healthy body weight. So when it comes to thin type PCOS, there's not really a lot of difference in how we go about determining our PCOS root cause. THE ROOT CAUSES OF THIN TYPE PCOS First, don’t get hung up on one previously preconceived notion of a PCOS type. It’s about discovering, listening, and interpreting your symptoms to know what our body needs. Your root cause is connected to your metabolic health and deep hormone health that then works its way up to the tippy top of the pyramid where your reproductive hormones, the typical PCOS-related hormones are. So when it comes to thin type PCOS, there's really not a great deal of difference when it comes to discovering your root cause. And don’t forget that just because you are thin, and just because your labs are normal doesn’t mean insulin is at the root of the issue. It accounts for over 70% of PCOS root causes and this statistic is ballpark the same for thin “type” PCOS. A full list of Resources & References Mentioned can be found on the Episode webpage . Take the PCOS Root cause quiz to learn what your body needs to heal

Aug 12, 2022

Hormonal birth control is the primary option offered by health care providers to assist women with PCOS symptoms. But there is a lot to consider when deciding whether to start or stop taking hormonal birth control. How to manage the symptoms. How to prevent pregnancy without having to use hormones and so much more. That my friend is why this episode will cover all things hormonal birth control and PCOS and how to ultimately create the lifestyle that works for you! Hormonal Birth Control So there are many types and formulations of hormonal birth control that we will go over as well as how they may be helpful or detrimental for managing PCOS symptoms The Pill The Implant The Ring The IUD The Patch The Shot Remember that the hormones these options attempt to replicate are only the tip of the iceberg for hormone balancing. This means they are Recovering from Hormonal Birth Control This usually takes a minimum of 3 months and that isn’t uncommon for women without PCOS as well. With PCOS however it can take six months or even up to a year or more depending on the degree of imbalance of your hormones. But the good news is that you can actually do a lot of the recovery even while on birth control. And we cover that in this episode. So go ahead and listen now! A full list of Resources & References Mentioned can be found on the Episode webpage . Take the PCOS Root cause quiz to learn what your body needs to heal

Aug 5, 2022

The topic of this episode is how to support a family member that may have PCOS or has been diagnosed with PCOS This is a topic that I get asked about not infrequently and it falls into three categories of how we can help our daughters who are struggling with PCOS. As age creates a wide difference in approach to PCOS I’m including the timestamps for each category so that you can easily jump to the section that suits you. Young Daughter 3:11 Teen 7:36 Adult Daughter 18:00 As a mom, we want to jump in and fix things for our kids and there are many resources that I can assist you in providing your daughter should she want them. But more than providing her with a list of resources I recommend creating a safe space for her to talk, feel what she is feeling, and not need to always be taking action to “improve”. I will link to those in the show notes below; a list of resources to share with your daughter so that she can learn how she can get started with a natural approach to managing PCOS. And lastly thank you for being here to listen to this episode. It shows how much you care for your daughter and just that support and caring will do wonders for her as she navigates through her PCOS journey. Happy Listening! A full list of Resources & References Mentioned can be found on the Episode webpage . Take the PCOS Root cause quiz to learn what your body needs to heal Get started eating to nourish with the PCOS Fertility Meal Plan References Can a mother's polycystic ovary syndrome (PCOS)-related symptoms be used to predict the future clinical profile of PCOS in her adolescent daughter? A pilot study Maternal polycystic ovarian syndrome and offspring growth: the Upstate KIDS Study

Jul 29, 2022

For some women with PCOS pregnancy improves their symptoms and hormone balance and they find staying healthy easier than normal for them. I hope this is you!!!! This wasn’t the case for me but I still loved being pregnant with each of my pregnancies The interesting thing about infertility, the inability to get pregnant, and the desire to be pregnant consume us in a way that we forget to think about then what! Once you finally get your positive pregnancy test, or several tests just to make sure you aren’t dreaming a new wave of emotions will begin! Excitement, a surreal feeling, and some nervous anxiety and concern that everything will go smoothly and that your baby will be born healthy! The good news is that most of the same recommendations I make for getting pregnant hold true for during pregnancy but in this episode, I will walk you through some considerations for each trimester to optimize your PCOS pregnancy health. Preconception In this phase, you are preparing your body and growing in health the best you can until you finally get your positive pregnancy test! Maybe you are working with an infertility specialist taking medications or undergoing procedures The goal here is to set yourself up for the best chance of success through nourishment, movement, mindset, and stress management. First and Second Trimester You are just finding out you are pregnant and it’s crazy how quickly we go from just wanting to get pregnant to wanting everything “right” so that we have a healthy baby. That is why in this section we cover everything from nutrition in the midst of cravings and food aversions, movement, supplements and so much more to help you have a healthy risk free pregnancy. Third Trimester Your baby is almost ready to be born but the more weeks you can carry him or her the easier their first few weeks/months of life will be. As common complications such as gestational diabetes, pregnancy-induced hypertension, and pre-eclampsia become more likely as you near the end of pregnancy so does the need for early delivery to keep mommy and baby healthy. Caring for your PCOS health with nutrition, movement, and lifestyle can be very helpful in slowing down or preventing these types of compilations. The Fourth Trimester (Post Partum) Once your bundle of joy is finally there, life and your PCOS health continue to evolve and change as you take on this new adventure of motherhood. During this time nutrition continues to play a key role in your health to produce adequate milk for your baby, to help you recover, balance your mood and emotions as well as maintain your energy levels. Why a natural approach is so important As we go through each of these phases leading into, during, and after pregnancy, you will see what an important role a natural approach to managing PCOS has for both you and your baby’s health. So do you have your listening ears ready? Click play and enjoy as you learn a few simple ways you can optimize your health throughout your pregnancy. A full list of Resources & References Mentioned can be found on the Episode webpage . Take the PCOS Root cause quiz to learn what your body needs to heal Get started eating to nourish with the PCOS Fertility Meal Plan

Jul 22, 2022

PCOS is the most common reason for women of reproductive age to not ovulate. The hormone imbalance of PCOS, Polycystic Ovarian Syndrome, leads to irregular cycles and not ovulating (anovulation). This makes it hard for women with PCOS to get pregnant. Ovulation problems and PCOS is what today’s episode is all about! So let’s get started Let’s start with…..What is Ovulation? Ovulation is the main event of your cycle. I know, maybe you are like me and thought the period was the main event of your monthly cycle but NOPE it’s ovulation. During the first part of your cycle FSH, Follicular Stimulating Hormone, rises to prepare a follicle into an egg, then LH, luteinizing hormone, spikes causing your body to ovulate….which is when you release a mature egg that is ready for fertilization with sperm. Signs and Symptoms of Anovulation Cycles lasting longer than 35 days might be a sign that you are not ovulating. An irregular cycle or no menstrual cycle at all Absence of mid-cycle sore and tender breasts and possible cramping at time of ovulation. Lack of cervical mucus or no change in your cervical mucus throughout the month An irregular basal body temperature chart that doesn’t show a clear cycle pattern Not getting pregnant after several months of trying to conceive. So How do you Know When you’re Ovulating? Unlike your period, ovulation is easy to miss. Very few women pay any attention to ovulation unless they are trying to get pregnant. In fact the first time you realize something isn’t quite right might have been when trying to conceive It’s completely natural to become more aware of your cycle when you want to get pregnant and this extra interest and attention to your monthly cycle is the first step to reversing your PCOS and also getting pregnant. Why am I Not Ovulating Ok so you’ve determined that you are not ovulating each month or at all…..so why is this the case? There are several reasons for not ovulating. You might skip a month due to factors in your environment such as lack of sleep, stress or other short-term factors and this is of little concern. Consistently skipping ovulation is when it becomes a problem. There are reasons outside of PCOS that can cause anovulation but roughly 70% of cases are due to PCOS. The good news is that with a little assistance most women with PCOS get pregnant and have one or more children even without any fertility treatment and that is what this episode will learn more about. So go ahead, find a quiet space and listen now. A full list of Resources & References Mentioned can be found on the Episode webpage . Tracking your Basal Body Temperature (BBT) Take the PCOS Root cause quiz to learn what your body needs to heal Get your FREE copy of the PCOS Fertility Meal guide

Jul 17, 2022

It’s one thing to know that eating better would improve your PCOS health. Most of us know more or less what to eat….the hard part is actually doing it and sticking with it! If that is as true for you as it is for me then you are going to love this episode as we talk about setting yourself up for success so that healthier eating happens without even thinking about it! Let’s start with How to grow a PCOS-friendly pantry Along with this episode, I’m including a free download with all the pantry staples and weekly shopping considerations to make sure your house is filled with PCOS-friendly foods to help you when meal time rolls around. However, I do not suggest going out and buying all of those things all at once What I do recommend is getting your meal plan for the week ready. If you would like some of my meal plans be sure to check out the PCOS detox , which I will link to in the show notes below. Then just buy the few new ingredients to include in your meal plan and slowly stock your pantry that way As you find new recipes that fit your tastes, and lifestyle and that you enjoy preparing you will know which ingredients you need to keep stocked and which ingredients you Don’t need. Your PCOS Pantry Staples First, there are some very easy swaps to make that you can easily lessen the inflammatory foods you consume without even knowing the difference I'm going to go through this in some detail here but I also have a free gift for you : it's a download of my pantry list. And it also has my glycemic index chart so that you can start to compare food options and gain a better understanding of how what you are eating is affecting your body - I will link to this free guide in the show notes below! Salad dressings and marinades: I love primal kitchen . They have clean ingredient salad dressings, ketchup and other condiments as well as marinades and dips. I will include a link to their site in the show notes as well so you can check them out Minimally processed ingredients and foods I also stock lots of dry goods and ingredients in my pantry. This includes base ingredients for in recipes as well as some convenience items that are ready to grab on busy days. Stock the freezer I have the luxury of a second freezer in my garage but even if you don’t keep a few items such as hormones-free organic meat, frozen berries, and frozen veggies when you can’t get to the store right away Buy Fresh each week Then each week I stop by at least one grocery store to refill my fridge with produce. This is where most of your nutrients are found above sure to get plenty of dark leafy greens for salads. Broccoli, zucchini, or asparagus as well as other veggies and fruits you enjoy! That way you can easily steam, grill, or roast some veggies to go with whatever else you are having A full list of Resources & References Mentioned can be found on the Episode webpage . Your PCOS Pantry Guide Kickstart Your PCOS Health with the Meal Plans in the PCOS Detox Take the PCOS Root cause quiz Primal Kitchen

Jul 10, 2022

PCOS is not just a fertility issue. It is a medical condition that comes with some long-term health risks. Yet healthcare providers only address it if a certain symptom is bothering you. Most women including me have been diagnosed, offered birth control, and told to return if and when they want help with fertility. What about monitoring for longer-term problems, what about reducing the risk of factors. Well that is exactly what this episode is about What are the risk factors that come with having PCOS? While PCOS often is thought of as a fertility or reproductive hormone disorder, those are only the tip of the iceberg. The real hormones that we can rebalance to reverse PCOS symptoms AND risk factors go deeper than that into our metabolic system. These deeper, root cause hormones can lead to all the common symptoms of PCOS but if not addressed and allowed to stay out of balance can lead to more problems as well. These other problems may take longer to develop but they are also more problematic to your health. These risk factors include: ~ Type two diabetes ~ Heart Disease ~ Cancer As well as other health disorders. How to address risk factors associated with PCOS The good news is that with early diagnosis and appropriate lifestyle adjustments for PCOS you can avoid or significantly lessen any health risk in your future. Back in episode #2 , I shared how PCOS makes us sensitive to our environment but when we create an environment that allows for health PCOS risk for long-term health risks decreases immensely That’s why in this episode I walk you through how risk factors to be aware of, how to work with your doctor to monitor your health, and how to head them off altogether. So go ahead and tune into this very important episode. A full list of Resources & References Mentioned can be found on the Episode webpage . ~ Get your FREE copy of the PCOS Fertility Meal Guide ~ Take the PCOS Root cause quiz to learn what your body needs to heal ~ Episode #10: Exercise for PCOS Hormone Balance

Jul 1, 2022

Supplements are often one of the first places women turn when they find out they have PCOS. You’ve searched google and read all about the nasty side effects of medications. The reports of taking supplements seem to be more pleasant. I get asked all the time…. are supplements really helpful, are the success stories real, and if they are helpful which ones should I take? In today’s episode, I am going to break down what supplements, when supplements might be helpful, and how to choose one. Do you need a PCOS Supplement? The short answer is no you do not. You cannot supplement your way past poor nourishment anyway. That said, a well-chosen supplement can support hormone balance and fertility repair. But there are a few important things to consider before starting a supplement. A supplement is still medicine and can have harmful side effects. Supplements can be a waste of money. The right supplements can assist to manage your PCOS. The role of a PCOS supplement PCOS is a syndrome, which means a collection of symptoms. These symptoms are caused by various hormones being out of balance. There are many causes of the hormone imbalance such as insulin resistance, inflammation, or other lifestyle factors. While a supplement can’t cure or even relieve all PCOS problems if chosen carefully it may help. Supplements can assist by restoring nutrients, improving blood sugar, reducing cravings, and helping you recover from birth control. In summary, don’t take a supplement in hopes it will work. Instead, take the time or get help to discover your root cause(s) and select the supplement(s) that are best suited to assist you. Below you will find a link to my complete guide to PCOS supplements to help you research further. And be sure to listen to this episode to learn more about choosing a PCOS supplement to support your current PCOS root cause. A full list of Resources & References Mentioned can be found on the Episode webpage . Get your FREE copy of the Complete Guide to PCOS Supplements Get your FREE copy of the PCOS Fertility Meal guide Take the PCOS Root cause quiz to learn what your body needs to heal

Jun 24, 2022

Let me guess, your doctor probably recommended weight loss, but didn’t offer any help on how to actually lose and keep off the weight? Your doctor is correct that women who lose weight see amazing improvements in their PCOS symptoms but there is a missing link that often keeps women with PCOS from being able to lose the weight. There is a secret and missing link between struggling to lose weight and long-term success which is exactly what we will be talking about in this episode! You shouldn’t need a medical degree to understand how your body works! I have my master’s in Physician Assistant Sciences. I am licensed to diagnose and treat patients and I have treated many patients with PCOS and I also used to think weight loss was a mystery. Since then I discovered the missing link and have assisted hundreds of women in following a lifestyle that helps them lose weight and reverse their PCOS. This is why I am so excited about this episode so let’s dive in! Unlike your doctor, I’m not going to tell you that you need to lose weight…. Weight loss isn’t the way to treat PCOS! I go into that in great detail during the episode. But if you want to lose weight I don’t want it to be a mystery for you. But make sure you are doing this for YOU because it is something you want. Otherwise, leave the shoulds behind and enjoy life on your terms The PCOS Weight Loss Formula The way to lose weight is math, right? Eat less calories than you burn and every time that adds up to a pound of fat then you will lose a pound right? WRONG! Weight loss all starts by understanding the body fat, PCOS, and hormone connection. These three things, your genetics, hormones, and body composition play off each other. And if you try to isolate just one such as body fat then while it might work in the short term you will ultimately gain the weight back and probably more. PCOS Weight Loss Starts with Your Root Cause. You can take the PCOS root cause quiz to learn more about your current primary root cause here. It is the best place to learn how to balance your hormones. You can find the full list of resources & references mentioned in this episode here . RESOURCES MENTIONED: Episode #3: PCOS Root Causes Episode #4: PCOS Lifestyle Medicine T ake the PCOS Root cause quiz to learn what your body needs to heal

Jun 17, 2022

Myths of Exercise for PCOS Have you heard any of the following? You should only do gentle workouts if you have PCOS Cardio isn’t a good idea if you have PCOS Walking and yoga are best for PCOS HIIT is ok for short workouts but don’t over do it The reason you aren’t losing weight is because you are working out too hard The reason you aren’t having regular ovulatory periods is because of your exercise program Sound familiar? Have you heard of any of these? These partial truths have been repeated and taken out of context until many people and even so-called experts believe them. So what is the truth about exercise and PCOS? There is certainly NOT one right way to reverse PCOS exercise is no exception to the ONE SIZE DOESN’T FIT ALL! That is why this episode is so important as I share how to approach exercise for PCOS whether you are just getting started or are an athlete. The benefits of exercise for PCOS go on and on but a few big ones are: Exercise reduces stress Exercise helps balance blood sugar Exercise reduces inflammation Exercise improves mood and energy Well just like anything else…. we can always overuse a good thing. And over-exercising can lead to burnout and adrenal fatigue, something that I also discuss in the episode and how to listen to your body. That said, understanding your primary PCOS root cause is always very important. And can provide a lot of insight into what exercise routines could benefit your PCOS the most. You can take the PCOS root cause quiz to learn more about your current primary root cause. Where does that leave YOU? What practical action can you take to improve your PCOS hormone balance with exercise? While there may be cases of too much exercise the problem is feeling restricted and fearful. The concern of doing something wrong paralyzes us to take action. And without getting started we can’t discover what is or isn’t working for our bodies. So sadly these blanket statements that only apply to about 10% of women with PCOS who are currently in active burnout are being applied to 90+ % of women with PCOS who would greatly benefit from exercise but are left not sure what to do. so I encourage you to take the PCOS root cause quiz and start learning more about your PCOS root cause. And listen to this episode so that you can feel more confident in how to move your body to benefit your health and hormones. You can find all the resources mentioned in this episode here

Jun 10, 2022

Medical research has shown that Insulin resistance is a primary factor for over 70% of women with PCOS and yet most women I work with and talk to have been told by their doctor that their blood sugar is fine and that they are not insulin resistant. So what’s the deal with insulin and PCOS and is it something that you should be addressing in order to reverse your PCOS? Well, my friend that is what this episode is all about so hit play to listen now! The insulin effect Notice how I didn’t say insulin resistance. There is a big difference and it is really important to understand the importance of the insulin effect if you want to reverse your PCOS naturally. that I want you to understand. So what is insulin and how does it affect your PCOS hormones? When you eat something it is broken down and released into your body as glucose (that’s another name for blood sugar). So by choosing the foods you eat smartly and combining certain foods to lessen their insulin effect you can greatly improve your PCOS hormones. In this episode, you will learn about what foods worsen the insulin effect and your PCOS (spoiler alert….it’s not just sugar). And more importantly, you will learn what foods will help to improve your insulin effect and assist you in reversing your PCOS…..and it doesn’t require you to never eat certain foods again. When you are armed with the food knowledge packed into this episode you will be able to make serious progress toward reversing your PCOS! Are you ready? Go ahead and listen to this episode where I not only share how insulin is working in your body but some simple actionable steps to use this information to heal your PCOS naturally! Happy listening! Resources Mentioned can be found on the Episode webpage : Reset Your Hormones with The PCOS Detox Get your FREE copy of the PCOS Fertility Meal guide Take the PCOS Root cause quiz to learn what your body needs to heal Medical Journal References for this Episode - see the podcast page for this episode here: Adipocyte Insulin Resistance in PCOS: Relationship With GLUT-4 Expression and Whole-Body Glucose Disposal and β-Cell Function Association of Insulin Resistance and Elevated Androgen Levels with Polycystic Ovarian Syndrome (PCOS): A Review of Literature The Pathogenesis of Polycystic Ovary Syndrome (PCOS): The Hypothesis of PCOS as Functional Ovarian Hyperandrogenism Revisited The role of miRNAs in polycystic ovary syndrome with insulin resistance Review of Novel Potential Insulin Resistance Biomarkers in PCOS Patients—The Debate Is Still Open To Assess the Association between Glucose Metabolism and Ectopic Lipid Content in Different Clinical Classifications of PCOS All Women With PCOS Should Be Treated For Insulin Resistance

Jun 3, 2022

“How can I get pregnant with PCOS?” It’s the number one question I get asked and it’s exactly what we are talking about in this episode of the PCOS Repair Podcast! PCOS Fertility PCOS is the top cause of female infertility but the good news is that it is one of the most treatable causes of infertility. First How Does PCOS affect fertility? Hormone imbalance disturbs your cycles and ovulation Low progesterone can increase the risk of first-trimester miscarriage Increases risk factors for a healthy pregnancy How to treat PCOS Infertility The perception is that infertility treatments with medications, IUI, or IVF are the solution to infertility. And while they can be the answer for some couples there are many considerations on when and how to proceed down the path towards these medical options. A Natural Approach to Getting Pregnant with PCOS Creating a healthy environment for your body addresses all 3 of the ways that PCOS can stop you from getting pregnant and carrying a healthy baby to term. This doesn’t have to exclude medical assistance but I recommend listening to this episode to help create a strategic plan for when and what steps you will take next. So are you ready to learn how to balance your hormones to optimize fertility? Then have a listen to episode #8 now to learn how to get pregnant when you have PCOS. Resources mentioned in this episode: Take the PCOS root cause quiz Start Nourishing Your PCOS Fertility Today! References: Letrozole versus clomiphene citrate for ovulation induction in anovulatory women with polycystic ovarian syndrome: A randomized controlled trial Ovulation induction in polycystic ovary syndrome

May 27, 2022

The goal is to remove the symptoms and hurdles that PCOS is causing in your life. But it’s easy to get caught up in searching for why, and when nothing seems to be helping to run all the same tests again because something must have been missed! In this episode we are talking about when lab tests are helpful and when we need to go beyond labs to get the answers we need to take the actions necessary to reverse PCOS. PCOS Labs So how does lab work assist with the management and healing of PCOS? What does lab work actually tell us? Back in episode #5 we discussed how medical treatment and your doctor can assist you on your PCOS journey even if you are taking a natural approach. This episode will help you take the next step to understanding how to collect and use the information that both your blood tests and your symptoms are giving you. To assist you in navigating, gathering this information and getting the assistance you need I have a checklist for you and you can get a copy here . What PCOS Symptoms Tell You? And that brings us to what do your symptoms tell you about your hormones and PCOS? They are a huge indicator of what’s going on at the root of your PCOS hormone imbalance. If you haven’t already you can learn more about PCOS root causes in episode #3 . As you start to listen to your symptoms the PCOS root cause quiz will help you decipher the symptoms and what they mean here . And that's why I'm here The PCOS Repair podcast is here to help you learn more and more about your PCOS root causes and how to heal and reverse your PCOS naturally. So if you enjoyed today's episode, tap the subscribe button so that you get notified when the next episode is released. Next week is all about how to get pregnant when you have PCOS.

May 20, 2022

My PCOS Story PCOS is a subject that's very near and dear to my heart. It's something I've struggled with for over 10 years, and it's taken me time, and trial and error to get to a place where I feel like I have it under control. PCOS is a hormonal disorder that can cause irregular menstrual cycles, infertility, insulin resistance, and weight gain. For many women, PCOS is a lifelong battle. For me, it was definitely a journey. My journey started in my late 20s when I was trying to get pregnant and struggling with irregular cycles. It's been a long road, but now I am a mama to 3 and live in a body that is strong, healthy, and functions the way I want. PCOS is something that I will always have, but knowing that there is hope and that natural healing is possible has made all the difference. If you're struggling with PCOS, know that you're not alone and that there is hope. The Impact of PCOS Today's episode is what happened during a four month wait to see my infertility specialist and the amazing impact it had on my life. It's the reason that I'm here today with a mission to help women reverse their PCOS and live free of the symptoms. Healing The turning point of deciding to take action, no matter how imperfect, changed my life in more ways than just reversing my PCOS. Over the four-month wait to see my infertility specialist; I dropped about 8 pounds (about 5% of my body weight) I felt better My clothes fit better my energy was up The relief of a break from trying to get pregnant felt lighter, I felt more relaxed and I felt cared for because I was caring for myself. Being able to experience that was huge. Listen now! One of my biggest joys from this journey is that now I get to watch hundreds of other women like you do the same thing! Ready to move past the symptoms and the parts of PCOS that are holding them back so that you can create your version of your best life? Meal guide Root cause quiz PCOS Friendly Recipes

May 13, 2022

Why Healing Your PCOS Naturally is important Lifestyle is the only way to treat PCOS in its entirety! It gets to the root cause. It balances all the hormones . It alleviates and lessens all of the symptoms. It's not picking and choosing one thing and not addressing other things. This is really important because when we start looking at medical approaches, this is not the case. When we look at creating an environment that is healing to your PCOS, that nourishes your body, allows your hormones to move back towards balance, boosts your fertility, helps you to manage your weight, and alleviate all the other symptoms. We aren't just covering up a symptom with a bandaid. You are setting yourselves up for less risk going forward. How Your Doctor Fits into a Natural Approach This is why I love the natural approach to PCOS, but it does not exclude medical assistance. My background as a medical provider has given me the opportunity to treat patients with all sorts of prescriptions and procedures, and I find medicine to be a modern miracle. There are so many amazing things that I can do for my patients, but it's so important to help people find a way to be doing their part at home to create health so that they can thrive. So how can your doctor fit into how you want to manage your PCOS? There is not a cookie cutter one-way to do that. You get to have a choice . You get to choose how much or how little you want medical intervention. Now I urge you to always seek your doctor's opinion or seek a second opinion if you aren't sure you agree with what your doctor wants to do. They have medical training, they are looking at your entire health, and so you want to always ask and understand your doctor's advice. In this episode, we're going to be talking about how to have those conversations with your doctor so that the way that you want to manage your PCOS is not pushed aside with the way that they normally address PCOS in their clinic. Are You Ready…. To confidently choose the PCOS management plan that will work best for you? Then hit play and be ready to take some notes during today’s episode. Resources Mentioned in this Episode: · PCOS Advocate Checklist · Episode #3 · Episode #4 · Meal guide · Root cause quiz · PCOS Friendly Recipes

May 6, 2022

If you're like most women with PCOS, you've probably tried a lot of different treatments, without much success. You might be taking medication to help with your symptoms, but it's not really addressing the root cause of the problem. That's where PCOS Lifestyle Medicine comes in. This episode of The Root Cause podcast focuses on addressing the underlying causes behind the hormone imbalance. It's a comprehensive, multifaceted approach that incorporates: Physical Mental Emotional Environmental factors PCOS Lifestyle Medicine is all about finding the right balance for YOU. In this episode, I will help you to identify the lifestyle and dietary changes that will help you feel your best. Resources Meal guide Root cause quiz PCOS Friendly Recipes For full list of Reference visit the episode page here

May 6, 2022

The symptoms of PCOS are only the tip of the iceberg, the part we see and experience but they arise from various root causes found in your metabolic and endocrine hormones Be sure to listen to this episode where I will be outlining the root causes of PCOS and how to finally narrow in on what your body needs to make progress with your symptoms PCOS Root Causes There are four primary root cause categories. As you listen you will see that we break some of these down further into subcategories but are the primary four: The insulin effect Inflammation Hormone and nutrition disturbances Stress response Once you get clear on which one is your current primary root cause then you can follow the care plan for each root cause. An Environment of Health Don’t forget that as our environment changes so does how our genetics respond, allowing our PCOS root causes to heal leading to improvement of our symptoms. Learning what your current PCOS root cause is can be incredibly beneficial so I hope you have your listening ears ready, now go listen and learn all about your PCOS root cause.

May 6, 2022

What Causes PCOS If you're like most women with Polycystic ovarian syndrome, you may be wondering why you have it. What caused your body to go off the balance in this way? A few years ago the answer was we don’t know what causes PCOS. Fortunately today we have more information about the genetics of PCOS. And more importantly how to manage your symptoms and reclaim your health. And it all starts by understanding the genetics of PCOS and that is exactly what this episode is all about To view all the episode content and resources go to https://nourishedtohealthy.com/episode-2-genetics-of-pcos Epigenetics Epigenetics is the study of how our environment can influence the expression of our genes. For example, epigenetic changes have been linked to various diseases, such as cancer and diabetes. Interestingly, recent research has shown that epigenetic changes may also play a role in polycystic ovary syndrome (PCOS). These “PCOS” genes are sensitive to our environment meaning we can have a huge impact on them and reverse their appearance in our lives. PCOS is Not Your Fault You are not to blame for your PCOS diagnosis, and you did not cause your PCOS. PCOS stems from the genetics you were born with, but the good news is that it is sensitive to your environment allowing you the opportunity to reverse your PCOS symptoms. With the right diet and lifestyle changes, you can heal your body and reverse PCOS. You Have the Power to Reverse PCOS There is so much hope for women with PCOS, and you are not alone on this journey. While there is no cure for PCOS, it is possible to manage the symptoms and even reverse the condition. The first step is to understand what PCOS is and how it affects the body. The second step is to discover your primary PCOS root cause so that you can begin providing your unique body needs. The third is to remember this is a lifestyle and not a quick fix. You don’t have to ever be perfect at this and definitely don’t have to do it all overnight. So do you have your listening ears on? Good — now go listen to this episode so you can finally have a better understanding of what causes PCOS and feel more confident as you begin the journey to reverse your PCOS at the root cause. Resources Meal guide Root cause quiz PCOS Friendly Recipes For full list of Reference visit the episode page here

Apr 10, 2022

Finally understand PCOS so you can start reversing it With all the PCOS confusion out there, I started this podcast to help you understand what PCOS is and how to get your life back. In this first episode of “PCOS Repair” I am going to break down everything that has been confusing about polycystic ovary syndrome (PCOS). By listening closely during these next few minutes you will learn where PCOS comes from. Who gets it? What are common symptoms? And most importantly what is the best way to manage it. PCOS is a syndrome. A syndrome is not a black and white diagnosis which is unfortunately why the process of getting diagnosed can be long and frustrating. So in this episode I will help you get past that to what is important to focus o in order to relieve the frustration that so frequently accompanies the diagnosis of PCOS. By understanding What PCOS is AND is not you will finally be able to spend your energy on what does mater so that you can finally start reversing your PCOS symptoms and….. Boost fertility Shed unwanted body fat Stop losing hair Have better mood and energy And ultimately live in a body and have a life you enjoy fully! In this short but packed episode we will cover what causes PCOS, and more importantly the best way of treating it Do you have your listening ears on? Good — because if you want to reverse your PCOS, you definitely want to listen closely. Resources Meal guide Root cause quiz PCOS Friendly Recipes For full list of Reference visit the episode page here