Explore every episode of the podcast The PCOS Repair Podcast
Dive into the complete episode list for The PCOS Repair Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Pub. Date
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MD, Naturopath, or Functional? Choosing the Right PCOS Care
04 Nov 2025
00:30:58
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.
Saw Palmetto & PCOS: Can This Herb Help Balance Hormones?
28 Oct 2025
00:13:55
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.
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.
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.
Mastering Your PCOS Routine: Daily Success Strategies
02 Oct 2023
00:20:42
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.
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.
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!
The Road to PCOS Health: Why Uncovering Your PCOS Root Cause is Essential
11 Sep 2023
00:19:08
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-67or 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.
Cracking the PCOS Code: Understanding the Why Behind Your Symptoms
04 Sep 2023
00:22:35
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.
Decoding Labels: Navigating the Confusion of Healthy Choices for PCOS
28 Aug 2023
00:20:33
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.
Snack Hacks: Making Nutritious Choices for PCOS While on the Move
21 Aug 2023
00:19:15
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!
Leveraging Continuous Glucose Monitoring for Improved PCOS Wellness
11 Aug 2023
00:22:24
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!
Sweet Truth: Identifying PCOS-Friendly Sweeteners and Avoiding the Harmful Ones
04 Aug 2023
00:28:37
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!
Rachel’s Fertility Breakthrough: A True PCOS Story
19 Aug 2025
00:18:03
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.
Fasting for PCOS: Is it For You and How to Get Started with Deena Thompson
29 Jul 2023
00:55:26
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.
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!
Combatting PCOS Fatigue: Secrets for Thriving with Energy
14 Jul 2023
00:23:19
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?
Protein & PCOS: The Benefits and How To Get Enough
10 Jul 2023
00:21:33
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.
How to Navigate Stopping Birth Control For PCOS with Destiny Nolan
30 Jun 2023
00:30:37
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!
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!
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.
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.
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.
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.
PCOS and the Workplace: How to Protect Your Energy & Focus
12 Aug 2025
00:18:25
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.
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!
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!
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.
Creating a Positive Fertility Mindset with Rosanna Milsom
28 Apr 2023
00:43:32
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.
Hormone Functional Lab Testing with Rachel Hoeppner
21 Apr 2023
00:57:36
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!
Healthy Hormones and The Benefits of Running with Angie Brown
14 Apr 2023
00:41:55
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.
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
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.
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
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.
The Magic of Magnesium for Hormones, Sleep, and Stress
05 Aug 2025
00:22:59
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.
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.
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.
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.
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.
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.
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.
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.
How to Stop the PCOS Infertility Cycle of Insanity
20 Jan 2023
00:15:25
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.
The full list of Resources & References Mentioned can be found on the Episode webpage.
Finding Your PCOS Power
13 Jan 2023
00:16:33
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.
The full list of Resources & References Mentioned can be found on the Episode webpage.
PCOS and Acne
06 Jan 2023
00:17:07
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
How Losing Weight Can Support Your Cycle & Conception
29 Jul 2025
00:25:17
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.
“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
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.
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.