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Effective Supplements for PCOS: What Works
27 Aug 2024
00:31:51
In this compilation episode of the PCOS Repair Podcast, we dive into the vast and confusing world of supplements and how they can support your journey with PCOS. This episode combines insights from two episodes to provide a comprehensive guide to understanding and using supplements effectively. Whether you’re new to the world of PCOS supplements or looking to refine your approach, this episode is packed with valuable information on choosing the right supplements and avoiding common pitfalls.
Episode Highlights:
Episode #12: The Best Supplements for PCOS In this episode, you will learn the role of supplements in managing PCOS and address common questions about their effectiveness and value. Emphasizing the importance of understanding your PCOS root cause before selecting supplements, I categorize supplements into three main benefits: restoring nutrients, improving blood sugar, and recovering from the effects of birth control. You'll learn about the benefits of magnesium, omega-3s, inositol, and berberine for various PCOS symptoms. I advise starting with one supplement at a time and consulting with a healthcare provider to avoid interactions and side effects.
Episode #37: How to Avoid the PCOS Supplement Trap In this episode, you'll learn how to make informed decisions about supplements and avoid relying too heavily on them. I stress the importance of having realistic expectations, emphasizing that no supplement can single-handedly reverse PCOS and that lifestyle changes are crucial. I recommend selecting supplements based on your symptoms and root causes, starting with basic health supplements like omega-3s, vitamin D, and magnesium. Additionally, I highlight the importance of protein as a vital supplement to help manage hunger, cravings, and energy levels. I encourage you to focus on one health aspect at a time and choose high-quality supplements while being aware of potential side effects and interactions.
Key Takeaways:
Role of Supplements: Supplements can support hormone balance and fertility repair but cannot replace good nutrition and lifestyle changes.
Personalized Approach: Selecting the right supplements requires understanding your PCOS root cause and addressing your specific symptoms.
Quality and Caution: Choose high-quality supplements, start with one at a time, and consult with a healthcare provider to ensure safety and effectiveness.
Holistic Health: Supplements are part of a broader strategy that includes healthy eating, regular exercise, and stress management for optimal PCOS management.
Tune in to this episode to gain a deeper understanding of how to effectively incorporate supplements into your PCOS management plan. By focusing on the right supplements for your unique needs and combining them with healthy lifestyle changes, you can create a supportive environment for your body to thrive.
In this special compilation episode of the PCOS Repair Podcast, the focus is fitness and how it can be a powerful tool in managing PCOS symptoms. From debunking myths to finding joy in exercise and mastering daily routines, I cover all the bases to help you establish an effective and enjoyable fitness routine.
Episode Highlights:
Episode 10: Exercise for PCOS Hormone Balance In this episode, I debunk common myths about exercise and PCOS and provide a science-backed approach to working out, emphasizing the importance of balanced exercise for hormone regulation. I address misconceptions about gentle workouts, cardio, and high-intensity training, and stress the need for personalized exercise plans tailored to your individual needs and the root causes of PCOS. You'll learn how regular exercise helps balance blood sugar, reduce inflammation, manage stress, and regulate hormones.
Episode 24: Enjoying Being Active This segment focuses on finding joy in exercise, making it a sustainable and enjoyable part of your routine. I discuss the psychological shift from viewing exercise as a "should" to something enjoyable. You'll learn how to identify activities that you genuinely enjoy and get practical tips for creating a pleasant exercise environment. By balancing different types of workouts, including cardio, strength, and flexibility exercises, you can achieve overall health and well-being.
Episode 70: Mastering Your PCOS Routine: Daily Success Strategies In this part, I discuss strategies to master your daily routine and integrate exercise for long-term success in managing PCOS. You'll learn about the importance of planning and setting realistic goals to overcome the chaos of daily life and maintain a fitness routine. Tracking progress is crucial for staying motivated, and I emphasize taking one step at a time to gradually build a comprehensive health routine.
Fitness is a vital component of managing PCOS, but it doesn't have to be a chore. By debunking myths, finding enjoyable activities, and implementing effective daily routines, you can harness the power of exercise to improve your symptoms and overall health. I hope this compilation episode provides you with the insights and motivation you need to get started or refine your fitness journey.
As we roll into summer, I have some exciting updates to share with you. We just recently passed our 100th episode Woohoo!
While I take a short break to enjoy the summer with my kids, the podcast will feature compilation replay episodes every week. These episodes will focus on a variety of topics like fertility, weight loss, and insulin management, complete with resource guides to help you dive deeper.
I have been getting many questions about certain topics and these compilations have been designed to go back and answer many of these questions.
You can hear more details about this announcement … hit play now!
Need help with your PCOS health? Are you ready to uncover the root cause of your health challenges? Let me guide you on your journey towards healing and well-being. Click here to learn more about how I can help you discover your PC
Get on the waitlist: This summer the PCOS Root Cause Boot Camp returns! Get on the waitlist for early bird bonuses and savings. www.pcosrootcausebootcamp.com
It’s one thing to know that eating better would improve your PCOS health. Most of us know more or less what to eat….the hard part is actually doing it and sticking with it! If that is as true for you as it is for me then you are going to love this episode as we talk about setting yourself up for success so that healthier eating happens without even thinking about it!
Let’s start with How to grow a PCOS-friendly pantry Along with this episode, I’m including a free download with all the pantry staples and weekly shopping considerations to make sure your house is filled with PCOS-friendly foods to help you when meal time rolls around. However, I do not suggest going out and buying all of those things all at once
What I do recommend is getting your meal plan for the week ready. If you would like some of my meal plans be sure to check out the PCOS detox, which I will link to in the show notes below. Then just buy the few new ingredients to include in your meal plan and slowly stock your pantry that way
As you find new recipes that fit your tastes, and lifestyle and that you enjoy preparing you will know which ingredients you need to keep stocked and which ingredients you Don’t need.
Your PCOS Pantry Staples First, there are some very easy swaps to make that you can easily lessen the inflammatory foods you consume without even knowing the difference
I'm going to go through this in some detail here but I also have a free gift for you: it's a download of my pantry list. And it also has my glycemic index chart so that you can start to compare food options and gain a better understanding of how what you are eating is affecting your body - I will link to this free guide in the show notes below!
Salad dressings and marinades: I love primal kitchen. They have clean ingredient salad dressings, ketchup and other condiments as well as marinades and dips. I will include a link to their site in the show notes as well so you can check them out
Minimally processed ingredients and foods I also stock lots of dry goods and ingredients in my pantry. This includes base ingredients for in recipes as well as some convenience items that are ready to grab on busy days.
Stock the freezer I have the luxury of a second freezer in my garage but even if you don’t keep a few items such as hormones-free organic meat, frozen berries, and frozen veggies when you can’t get to the store right away
Buy Fresh each week Then each week I stop by at least one grocery store to refill my fridge with produce. This is where most of your nutrients are found above sure to get plenty of dark leafy greens for salads. Broccoli, zucchini, or asparagus as well as other veggies and fruits you enjoy! That way you can easily steam, grill, or roast some veggies to go with whatever else you are having
A full list of Resources & References Mentioned can be found on the Episode webpage.
PCOS is not just a fertility issue. It is a medical condition that comes with some long-term health risks. Yet healthcare providers only address it if a certain symptom is bothering you. Most women including me have been diagnosed, offered birth control, and told to return if and when they want help with fertility.
What about monitoring for longer-term problems, what about reducing the risk of factors. Well that is exactly what this episode is about
What are the risk factors that come with having PCOS? While PCOS often is thought of as a fertility or reproductive hormone disorder, those are only the tip of the iceberg. The real hormones that we can rebalance to reverse PCOS symptoms AND risk factors go deeper than that into our metabolic system.
These deeper, root cause hormones can lead to all the common symptoms of PCOS but if not addressed and allowed to stay out of balance can lead to more problems as well. These other problems may take longer to develop but they are also more problematic to your health. These risk factors include: ~ Type two diabetes ~ Heart Disease ~ Cancer As well as other health disorders.
How to address risk factors associated with PCOS The good news is that with early diagnosis and appropriate lifestyle adjustments for PCOS you can avoid or significantly lessen any health risk in your future. Back in episode #2, I shared how PCOS makes us sensitive to our environment but when we create an environment that allows for health PCOS risk for long-term health risks decreases immensely
That’s why in this episode I walk you through how risk factors to be aware of, how to work with your doctor to monitor your health, and how to head them off altogether.
So go ahead and tune into this very important episode.
A full list of Resources & References Mentioned can be found on the Episode webpage.
Supplements are often one of the first places women turn when they find out they have PCOS.
You’ve searched google and read all about the nasty side effects of medications. The reports of taking supplements seem to be more pleasant.
I get asked all the time…. are supplements really helpful, are the success stories real, and if they are helpful which ones should I take? In today’s episode, I am going to break down what supplements, when supplements might be helpful, and how to choose one.
Do you need a PCOS Supplement? The short answer is no you do not. You cannot supplement your way past poor nourishment anyway. That said, a well-chosen supplement can support hormone balance and fertility repair.
But there are a few important things to consider before starting a supplement.
A supplement is still medicine and can have harmful side effects.
Supplements can be a waste of money.
The right supplements can assist to manage your PCOS.
The role of a PCOS supplement PCOS is a syndrome, which means a collection of symptoms. These symptoms are caused by various hormones being out of balance. There are many causes of the hormone imbalance such as insulin resistance, inflammation, or other lifestyle factors.
While a supplement can’t cure or even relieve all PCOS problems if chosen carefully it may help. Supplements can assist by restoring nutrients, improving blood sugar, reducing cravings, and helping you recover from birth control.
In summary, don’t take a supplement in hopes it will work. Instead, take the time or get help to discover your root cause(s) and select the supplement(s) that are best suited to assist you. Below you will find a link to my complete guide to PCOS supplements to help you research further.
And be sure to listen to this episode to learn more about choosing a PCOS supplement to support your current PCOS root cause.
A full list of Resources & References Mentioned can be found on the Episode webpage.
Let me guess, your doctor probably recommended weight loss, but didn’t offer any help on how to actually lose and keep off the weight?
Your doctor is correct that women who lose weight see amazing improvements in their PCOS symptoms but there is a missing link that often keeps women with PCOS from being able to lose the weight.
There is a secret and missing link between struggling to lose weight and long-term success which is exactly what we will be talking about in this episode!
You shouldn’t need a medical degree to understand how your body works!
I have my master’s in Physician Assistant Sciences. I am licensed to diagnose and treat patients and I have treated many patients with PCOS and I also used to think weight loss was a mystery. Since then I discovered the missing link and have assisted hundreds of women in following a lifestyle that helps them lose weight and reverse their PCOS.
This is why I am so excited about this episode so let’s dive in!
Unlike your doctor, I’m not going to tell you that you need to lose weight…. Weight loss isn’t the way to treat PCOS! I go into that in great detail during the episode. But if you want to lose weight I don’t want it to be a mystery for you. But make sure you are doing this for YOU because it is something you want. Otherwise, leave the shoulds behind and enjoy life on your terms
The PCOS Weight Loss Formula The way to lose weight is math, right? Eat less calories than you burn and every time that adds up to a pound of fat then you will lose a pound right?
WRONG!
Weight loss all starts by understanding the body fat, PCOS, and hormone connection.
These three things, your genetics, hormones, and body composition play off each other. And if you try to isolate just one such as body fat then while it might work in the short term you will ultimately gain the weight back and probably more.
PCOS Weight Loss Starts with Your Root Cause. You can take the PCOS root cause quiz to learn more about your current primary root cause here. It is the best place to learn how to balance your hormones.
You can find the full list of resources & references mentioned in this episode here.
Myths of Exercise for PCOS Have you heard any of the following?
You should only do gentle workouts if you have PCOS
Cardio isn’t a good idea if you have PCOS
Walking and yoga are best for PCOS
HIIT is ok for short workouts but don’t over do it
The reason you aren’t losing weight is because you are working out too hard
The reason you aren’t having regular ovulatory periods is because of your exercise program
Sound familiar? Have you heard of any of these? These partial truths have been repeated and taken out of context until many people and even so-called experts believe them.
So what is the truth about exercise and PCOS? There is certainly NOT one right way to reverse PCOS exercise is no exception to the ONE SIZE DOESN’T FIT ALL!
That is why this episode is so important as I share how to approach exercise for PCOS whether you are just getting started or are an athlete.
The benefits of exercise for PCOS go on and on but a few big ones are:
Exercise reduces stress
Exercise helps balance blood sugar
Exercise reduces inflammation
Exercise improves mood and energy
Well just like anything else…. we can always overuse a good thing. And over-exercising can lead to burnout and adrenal fatigue, something that I also discuss in the episode and how to listen to your body.
That said, understanding your primary PCOS root cause is always very important. And can provide a lot of insight into what exercise routines could benefit your PCOS the most.
You can take the PCOS root cause quiz to learn more about your current primary root cause.
Where does that leave YOU? What practical action can you take to improve your PCOS hormone balance with exercise? While there may be cases of too much exercise the problem is feeling restricted and fearful.
The concern of doing something wrong paralyzes us to take action. And without getting started we can’t discover what is or isn’t working for our bodies.
So sadly these blanket statements that only apply to about 10% of women with PCOS who are currently in active burnout are being applied to 90+ % of women with PCOS who would greatly benefit from exercise but are left not sure what to do.
so I encourage you to take the PCOS root cause quiz and start learning more about your PCOS root cause. And listen to this episode so that you can feel more confident in how to move your body to benefit your health and hormones.
You can find all the resources mentioned in this episode here
PCOS and the Insulin Effect
10 Jun 2022
00:11:37
Medical research has shown that Insulin resistance is a primary factor for over 70% of women with PCOS and yet most women I work with and talk to have been told by their doctor that their blood sugar is fine and that they are not insulin resistant.
So what’s the deal with insulin and PCOS and is it something that you should be addressing in order to reverse your PCOS? Well, my friend that is what this episode is all about so hit play to listen now!
The insulin effect Notice how I didn’t say insulin resistance. There is a big difference and it is really important to understand the importance of the insulin effect if you want to reverse your PCOS naturally. that I want you to understand.
So what is insulin and how does it affect your PCOS hormones? When you eat something it is broken down and released into your body as glucose (that’s another name for blood sugar). So by choosing the foods you eat smartly and combining certain foods to lessen their insulin effect you can greatly improve your PCOS hormones.
In this episode, you will learn about what foods worsen the insulin effect and your PCOS (spoiler alert….it’s not just sugar). And more importantly, you will learn what foods will help to improve your insulin effect and assist you in reversing your PCOS…..and it doesn’t require you to never eat certain foods again.
When you are armed with the food knowledge packed into this episode you will be able to make serious progress toward reversing your PCOS!
Are you ready? Go ahead and listen to this episode where I not only share how insulin is working in your body but some simple actionable steps to use this information to heal your PCOS naturally!
“How can I get pregnant with PCOS?” It’s the number one question I get asked and it’s exactly what we are talking about in this episode of the PCOS Repair Podcast!
PCOS Fertility PCOS is the top cause of female infertility but the good news is that it is one of the most treatable causes of infertility.
First How Does PCOS affect fertility?
Hormone imbalance disturbs your cycles and ovulation
Low progesterone can increase the risk of first-trimester miscarriage
Increases risk factors for a healthy pregnancy
How to treat PCOS Infertility The perception is that infertility treatments with medications, IUI, or IVF are the solution to infertility. And while they can be the answer for some couples there are many considerations on when and how to proceed down the path towards these medical options.
A Natural Approach to Getting Pregnant with PCOS Creating a healthy environment for your body addresses all 3 of the ways that PCOS can stop you from getting pregnant and carrying a healthy baby to term. This doesn’t have to exclude medical assistance but I recommend listening to this episode to help create a strategic plan for when and what steps you will take next.
So are you ready to learn how to balance your hormones to optimize fertility? Then have a listen to episode #8 now to learn how to get pregnant when you have PCOS.
Resources mentioned in this episode: Take the PCOS root cause quiz Start Nourishing Your PCOS Fertility Today!
The goal is to remove the symptoms and hurdles that PCOS is causing in your life. But it’s easy to get caught up in searching for why, and when nothing seems to be helping to run all the same tests again because something must have been missed!
In this episode we are talking about when lab tests are helpful and when we need to go beyond labs to get the answers we need to take the actions necessary to reverse PCOS.
PCOS Labs So how does lab work assist with the management and healing of PCOS? What does lab work actually tell us? Back in episode #5 we discussed how medical treatment and your doctor can assist you on your PCOS journey even if you are taking a natural approach.
This episode will help you take the next step to understanding how to collect and use the information that both your blood tests and your symptoms are giving you.
To assist you in navigating, gathering this information and getting the assistance you need I have a checklist for you and you can get a copy here.
What PCOS Symptoms Tell You? And that brings us to what do your symptoms tell you about your hormones and PCOS?
They are a huge indicator of what’s going on at the root of your PCOS hormone imbalance. If you haven’t already you can learn more about PCOS root causes in episode #3. As you start to listen to your symptoms the PCOS root cause quiz will help you decipher the symptoms and what they mean here.
And that's why I'm here The PCOS Repair podcast is here to help you learn more and more about your PCOS root causes and how to heal and reverse your PCOS naturally. So if you enjoyed today's episode, tap the subscribe button so that you get notified when the next episode is released. Next week is all about how to get pregnant when you have PCOS.
My PCOS Story
20 May 2022
00:13:21
My PCOS Story PCOS is a subject that's very near and dear to my heart. It's something I've struggled with for over 10 years, and it's taken me time, and trial and error to get to a place where I feel like I have it under control. PCOS is a hormonal disorder that can cause irregular menstrual cycles, infertility, insulin resistance, and weight gain.
For many women, PCOS is a lifelong battle. For me, it was definitely a journey. My journey started in my late 20s when I was trying to get pregnant and struggling with irregular cycles. It's been a long road, but now I am a mama to 3 and live in a body that is strong, healthy, and functions the way I want.
PCOS is something that I will always have, but knowing that there is hope and that natural healing is possible has made all the difference. If you're struggling with PCOS, know that you're not alone and that there is hope.
The Impact of PCOS Today's episode is what happened during a four month wait to see my infertility specialist and the amazing impact it had on my life.
It's the reason that I'm here today with a mission to help women reverse their PCOS and live free of the symptoms.
Healing The turning point of deciding to take action, no matter how imperfect, changed my life in more ways than just reversing my PCOS.
Over the four-month wait to see my infertility specialist; I dropped about 8 pounds (about 5% of my body weight) I felt better My clothes fit better my energy was up
The relief of a break from trying to get pregnant felt lighter, I felt more relaxed and I felt cared for because I was caring for myself. Being able to experience that was huge.
Listen now! One of my biggest joys from this journey is that now I get to watch hundreds of other women like you do the same thing! Ready to move past the symptoms and the parts of PCOS that are holding them back so that you can create your version of your best life?
How Your Doctor Fits into Healing Your PCOS Naturally
13 May 2022
00:37:35
Why Healing Your PCOS Naturally is important Lifestyle is the only way to treat PCOS in its entirety! It gets to the root cause. It balances all the hormones. It alleviates and lessens all of the symptoms. It's not picking and choosing one thing and not addressing other things. This is really important because when we start looking at medical approaches, this is not the case.
When we look at creating an environment that is healing to your PCOS, that nourishes your body, allows your hormones to move back towards balance, boosts your fertility, helps you to manage your weight, and alleviate all the other symptoms. We aren't just covering up a symptom with a bandaid. You are setting yourselves up for less risk going forward.
How Your Doctor Fits into a Natural Approach This is why I love the natural approach to PCOS, but it does not exclude medical assistance. My background as a medical provider has given me the opportunity to treat patients with all sorts of prescriptions and procedures, and I find medicine to be a modern miracle. There are so many amazing things that I can do for my patients, but it's so important to help people find a way to be doing their part at home to create health so that they can thrive.
So how can your doctor fit into how you want to manage your PCOS? There is not a cookie cutter one-way to do that. You get to have a choice. You get to choose how much or how little you want medical intervention. Now I urge you to always seek your doctor's opinion or seek a second opinion if you aren't sure you agree with what your doctor wants to do. They have medical training, they are looking at your entire health, and so you want to always ask and understand your doctor's advice. In this episode, we're going to be talking about how to have those conversations with your doctor so that the way that you want to manage your PCOS is not pushed aside with the way that they normally address PCOS in their clinic.
Are You Ready…. To confidently choose the PCOS management plan that will work best for you? Then hit play and be ready to take some notes during today’s episode.
Welcome back to the PCOS Repair podcast! Today, I am excited to re-share an incredibly insightful episode featuring Jennifer Edmunds, a yoga, and fertility teacher specializing in fertility and women's health. Jennifer shares her journey of fertility challenges and how yoga played a transformative role in her life, easing anxiety, relieving chronic insomnia, rebalancing her thyroid, and ultimately helping her conceive naturally.
In this episode replay, Jennifer dives deep into the benefits of yoga for PCOS and fertility, and how simple it can be to get started—even if yoga feels a bit intimidating. This conversation is packed with practical tips and inspiring stories that you won't want to miss.
Now, hit play and listen to this amazing episode featuring Jennifer Edmunds on the power of yoga for PCOS and fertility.
Learn Even More in Jen’s Yoga Membership
- **weekly live practices** to guide you through yoga, breathwork, and meditation. - **Regular fertility workshops** featuring industry specialists to answer all your questions. - **Hundreds of on-demand yoga practices online ** tailored to all stages of your cycle and fertility concerns.
Studies have shown that those who practice mind/body techniques achieve pregnancies at 3 x the rate of those who don't. By joining Jennifer’s program, you’ll gain tools to confidently navigate your fertility journey, reduce stress, and improve your chances of a successful pregnancy. You can learn more on her website. I have included the link in the show notes
When you use the link (which is an affiliate link) and the coupon code ASHLENE you will save 50% on your first month you can also go to www.yogaforpcos.com and enter the coupon code ASHLENE to get 50% off your first month as one of my valued listeners
I am an affiliate for Jennifer's "In Your Element" Fertility Yoga Membership. If you choose to sign up through the link provided, I may earn a commission at no extra cost to you. Your support helps keep the podcast running and allows me to continue providing valuable content. Thank you!
If you're like most women with PCOS, you've probably tried a lot of different treatments, without much success. You might be taking medication to help with your symptoms, but it's not really addressing the root cause of the problem. That's where PCOS Lifestyle Medicine comes in.
This episode of The Root Cause podcast focuses on addressing the underlying causes behind the hormone imbalance. It's a comprehensive, multifaceted approach that incorporates:
Physical
Mental
Emotional
Environmental factors
PCOS Lifestyle Medicine is all about finding the right balance for YOU. In this episode, I will help you to identify the lifestyle and dietary changes that will help you feel your best.
The symptoms of PCOS are only the tip of the iceberg, the part we see and experience but they arise from various root causes found in your metabolic and endocrine hormones
Be sure to listen to this episode where I will be outlining the root causes of PCOS and how to finally narrow in on what your body needs to make progress with your symptoms
PCOS Root Causes
There are four primary root cause categories. As you listen you will see that we break some of these down further into subcategories but are the primary four:
The insulin effect
Inflammation
Hormone and nutrition disturbances
Stress response
Once you get clear on which one is your current primary root cause then you can follow the care plan for each root cause.
An Environment of Health
Don’t forget that as our environment changes so does how our genetics respond, allowing our PCOS root causes to heal leading to improvement of our symptoms.
Learning what your current PCOS root cause is can be incredibly beneficial so I hope you have your listening ears ready, now go listen and learn all about your PCOS root cause.
Why Do I Have PCOS?
06 May 2022
00:15:01
What Causes PCOS
If you're like most women with Polycystic ovarian syndrome, you may be wondering why you have it. What caused your body to go off the balance in this way?
A few years ago the answer was we don’t know what causes PCOS.
Fortunately today we have more information about the genetics of PCOS. And more importantly how to manage your symptoms and reclaim your health. And it all starts by understanding the genetics of PCOS and that is exactly what this episode is all about
To view all the episode content and resources go to
Epigenetics is the study of how our environment can influence the expression of our genes. For example, epigenetic changes have been linked to various diseases, such as cancer and diabetes. Interestingly, recent research has shown that epigenetic changes may also play a role in polycystic ovary syndrome (PCOS).
These “PCOS” genes are sensitive to our environment meaning we can have a huge impact on them and reverse their appearance in our lives.
PCOS is Not Your Fault
You are not to blame for your PCOS diagnosis, and you did not cause your PCOS. PCOS stems from the genetics you were born with, but the good news is that it is sensitive to your environment allowing you the opportunity to reverse your PCOS symptoms. With the right diet and lifestyle changes, you can heal your body and reverse PCOS.
You Have the Power to Reverse PCOS
There is so much hope for women with PCOS, and you are not alone on this journey.
While there is no cure for PCOS, it is possible to manage the symptoms and even reverse the condition.
The first step is to understand what PCOS is and how it affects the body.
The second step is to discover your primary PCOS root cause so that you can begin providing your unique body needs.
The third is to remember this is a lifestyle and not a quick fix. You don’t have to ever be perfect at this and definitely don’t have to do it all overnight.
So do you have your listening ears on? Good — now go listen to this episode so you can finally have a better understanding of what causes PCOS and feel more confident as you begin the journey to reverse your PCOS at the root cause.
Finally understand PCOS so you can start reversing it
With all the PCOS confusion out there, I started this podcast to help you understand what PCOS is and how to get your life back.
In this first episode of “PCOS Repair” I am going to break down everything that has been confusing about polycystic ovary syndrome (PCOS). By listening closely during these next few minutes you will learn where PCOS comes from. Who gets it? What are common symptoms? And most importantly what is the best way to manage it.
PCOS is a syndrome.
A syndrome is not a black and white diagnosis which is unfortunately why the process of getting diagnosed can be long and frustrating. So in this episode I will help you get past that to what is important to focus o in order to relieve the frustration that so frequently accompanies the diagnosis of PCOS.
By understanding What PCOS is AND is not you will finally be able to spend your energy on what does mater so that you can finally start reversing your PCOS symptoms and…..
Boost fertility
Shed unwanted body fat
Stop losing hair
Have better mood and energy
And ultimately live in a body and have a life you enjoy fully!
In this short but packed episode we will cover what causes PCOS, and more importantly the best way of treating it
Do you have your listening ears on? Good — because if you want to reverse your PCOS, you definitely want to listen closely.
In this episode, let’s dive deep into a topic often mentioned but rarely explored in depth: the complex relationship between emotional eating and PCOS. Understanding and managing emotional eating can play a significant role in improving PCOS symptoms and make PCOS health so much easier to achieve, this a crucial discussion.
Identifying Emotional Eating Emotional eating is a common response to stress, anxiety, or even habitual cues that we might not be aware of. For those managing PCOS, discovering their emotional eating triggers is the first step towards healthier eating habits. We'll explore how emotional states can drive us to seek comfort in food, often leading us away from our dietary goals. Learn practical strategies for increasing awareness and transitioning towards mindful eating.
The Impact of Emotional Health on PCOS Emotional well-being significantly affects PCOS by influencing hormonal balances, insulin sensitivity, and inflammation. Improving your emotional health can lead to better overall management of PCOS symptoms. We'll discuss the importance of creating an environment that supports both emotional well-being and nutritional health, offering tips that help integrate these practices into everyday life.
I invite you to dive deeper into the topic of emotional eating and its impact on PCOS by tuning into today’s episode. Tune in, learn, and start transforming your relationship with food and emotions today.
The PCOS Plate: A Closer Look at Nutrition's Role in Polycystic Ovary Syndrome
21 May 2024
00:19:24
Today's episode is a review of a rare research article that looks at how different diets affect PCOS, it is titled 'The Pathophysiology and Nutritional Approaches in Polycystic Ovarian Syndrome, PCOS: A Comprehensive Review.' This episode isn't just a review; I will also get into how to use this information as you discover your best ways to eat to nourish. But this is a great starting point of the complex web of nutrition and its impacts on PCOS, focusing specifically on how our dietary choices can significantly influence this condition.
Exploring Nutrional Impact on PCOS Root Causes We'll explore how the four root causes of PCOS—insulin effects, inflammation, hormonal and nutritional disturbances, and stress responses—are influenced by nutrition, albeit differently. While today's focus is primarily on nutritional aspects, it's crucial to remember that other lifestyle factors like stress management, sleep quality, and exercise play substantial roles in managing PCOS effectively as well.
Dietary Models and Their Effectiveness in PCOS Management This article does a fantastic job illustrating that while no one-size-fits-all solution exists for PCOS, specific dietary models like the ketogenic and Mediterranean diets provide valuable insights into managing symptoms through food. The research highlights the importance of personalized nutrition plans tailored to individual needs, moving away from blanket dietary recommendations to a more customized approach.
Join me as we unpack the nuances of this research, understand the intricate dance between our food choices and their hormonal impacts, and learn how to harness the power of nutrition to manage PCOS more effectively.
Welcome back to another episode of the PCOS Repair Podcast. Today, I’m excited to share with you a truly inspiring journey. Today's story is about Harper, who addressed her PCOS with a plant-based diet. This story isn’t just about the diet itself, but the broader lesson on how each person must uniquely navigate their health challenges by understanding and catering to their body’s specific needs.
In this discussion, we explore how Harper, despite facing an uphill battle with her PCOS symptoms, found substantial relief through a plant-based diet. This was surprising because I don’t typically advocate for a plant-based diet for PCOS due to the challenges in balancing macronutrients, particularly protein. However, Harper's experience underscores the importance of personalizing one's approach to health and nutrition.
Harper had transitioned to a plant-based diet due to other health issues, primarily inflammatory disorders, and found significant improvements in her GI tract and skin health. However, she noticed her PCOS symptoms, like menstrual irregularity and abdominal weight gain, began to worsen. This paradoxical situation led her to explore more about PCOS and eventually to our work together.
Through our collaboration, Harper discovered the critical balance of foods that worked for her body.
Harper’s story is a powerful reminder of the uniqueness of each individual's journey with PCOS. It highlights that while certain diets or lifestyles are widely recommended, the key to managing PCOS effectively lies in understanding and responding to our own body’s cues. Whether it’s adjusting meal compositions, meal timings, or even the type of exercise, the small, personalized tweaks can make a significant difference.
In today's episode of the PCOS Repair Podcast, I’m answering listener’s, just like you, questions about managing PCOS, from supplements, to improving symptoms like and how to lower high testosterone levels. Thank you to everyone who has answered your questions— your curiosity and engagement truly shape our discussions here. Let's get started and tackle some of the most pressing queries from our community.
PCOS Q&A
I appreciate the courage to reach out with personal health questions. In this, I’m answering a selection of those queries, providing detailed insights into managing PCOS with a blend of medical knowledge and personal and 100’s of client experiences.
Questions Asked and Answered
1. Optimal Dosing for Inositol: You will learn the recommended ratio and dosages for Inositol, how it benefits PCOS symptoms, and the best times and ways to take this supplement.
2. Managing High Testosterone in the Absence of Insulin Resistance Exploring how high testosterone can manifest without apparent insulin resistance or elevated LH levels, and what alternative pathways might contribute to this condition.
3. Hair Loss Solutions Tips on combating hair loss associated with PCOS, including effective supplements and lifestyle changes that can help improve hair health.
4. Alternatives to Progestin for PMS and Mood Evaluating non-hormonal options for managing PMS and mood fluctuations often exacerbated by PCOS.
5. Can PCOS Be Cured? Addressing whether PCOS can ever "go away" and strategies to manage symptoms effectively throughout various life stages.
6. Does Thin PCOS Have the Same Root Causes as Classic PCOS? Clarifying misconceptions around 'thin PCOS' and discussing how it compares to more recognized forms of the syndrome.
Your questions help make the podcast more informative and relatable. Continue to participate by asking your questions in my DMs on Instagram @NourishedtoHealthy. And be sure to follow me and stay tuned as I address these topics and more.
Let’s explore the complexities of managing PCOS among teenagers, a group that faces unique challenges due to their stage of physical and emotional development. This episode is important whether you are a teen, have a teen, were diagnosed as a teen, or believe you should have been diagnosed during your teenage years.
This episode discusses how adolescence shapes our perspectives on food, health, and body image, and why understanding this early in life can make a significant difference in our long-term health.
PCOS During Teenage Years The prevalence of PCOS in adolescent girls mirrors that of adult women, affecting an estimated 6-18% of teen girls. This episode addresses why early detection and management of PCOS during these formative years is crucial for physical and emotional health.
Understanding PCOS in Adolescents Since it is normal for teenagers to experience irregular menstrual cycles it can be difficult to diagnose PCOS from puberty.
Then there is the impact of PCOS symptoms such as excessive hair growth, severe acne, and weight management issues that can be particularly challenging for teens, affecting their self-esteem and mental health. This episode will get into both of these factors and more!
Strategies for Managing PCOS in Teens While the root causes and healing aren’t different for teens there are several unique strategies and considerations for managing PCOS symptoms and setting the teen up for a lifetime of better health.
You will learn my recommended role for medical assistance and how to advocate for your needs, especially as a teen. Listen now for steps to take
In this episode, we discuss how living with PCOS can deeply affect body image and self-perception. We explore how the psychological impacts of PCOS often go unnoticed but play a critical role in overall health. With practical insights and heartfelt discussion, we tackle strategies for fostering a positive body image despite the challenges posed by PCOS. This is more than just a conversation about feeling good in your skin; it’s about recognizing and nurturing your body's needs compassionately while discovering gratitude for what your body is doing. Let’s dive in!
Body Image and PCOS Our minds are often our toughest battlefields when it comes to PCOS. The condition doesn't just affect our hormonal balance; it can distort our self-image and daily experiences. In this episode, I will assist you to break down the barriers to self-love that many women face and discuss how to build a healthier relationship with our bodies. Spoiler alert!! You do not have to lie to yourself and pretend to like parts of yourself that you don’t! That’s not healthy either and that’s why I personally struggle with some of the body positivity language these days. Here you will gain the skills to appreciate, and work with your body towards whatever goals you have for yourself.
The Impact of PCOS on Body Image PCOS is more than just a list of symptoms; it's a condition that can alter how we see and feel about ourselves. We'll discuss how body image issues are compounded by PCOS and why tackling these feelings is crucial for both mental and physical health. Accepting your body and growing in body positivity is an important step toward healing your PCOS hormones. When you stop being at odds with your body, health can finally begin to grow.
Practical Steps Towards Body Acceptance It’s one thing to talk about body positivity; it’s another to live it. I’ll provide actionable advice for improving body image, from adapting mindsets to embracing activities that boost self-esteem and promote a positive mental outlook. This isn’t a change that happens overnight. But it’s so worth your while as you also begin to create healthier door and movement habits.
Embracing your body with PCOS is a journey of small steps and big breakthroughs. By focusing on what our bodies can do, rather than how they look, we can shift our perspective and start healing from the inside out.
Sleep and Hormones: An Article Review of Melatonin's Impact on PCOS
09 Apr 2024
00:21:37
This episode of the PCOS Repair podcast reviews a fascinating study on the effects of melatonin supplementation in women with Polycystic Ovarian Syndrome (PCOS). While the research landscape in PCOS has been expanding, this study offers insights into a novel area by investigating the impact of melatonin on hormonal, inflammatory, genetic, and oxidative stress parameters in PCOS. The link to the full article is included below but first, hit play now to listen to the review of this interesting research.
Insights from the Study In this episode I review the findings and highlights from the study titled "Effects of Melatonin Supplementation on Hormonal, Inflammatory, Genetic, and Oxidative Stress Parameters in Women with Polycystic Ovarian Syndrome."
Participants in this study received either melatonin supplementation or a placebo over 12 weeks. The study monitored various parameters, including oxidative stress markers, hormone levels, inflammation, and gene expression.
Key Findings The primary outcome of the study focused on changes in oxidative stress markers, particularly malondialdehyde levels. Secondary outcomes included alterations in testosterone levels, inflammatory markers, and gene expression related to inflammation. The findings of this study are significant and offer a new option to assist with PCOS health. Listen now to learn more.
Natural Ways to Boost Melatonin The research demonstrates some possible benefits of melatonin for PCOS hormone balance. While supplementation is helpful for some women, this episode also covers practical tips for naturally increasing melatonin levels.
If you are ready to learn about a less discussed impactful hormone for PCOS then hit play and listen to the research about PCOS and melatonin now.
Olivia's Hormone Harmony Story: Balancing PCOS with Mind-Body Connection
02 Apr 2024
00:16:46
In today's episode, I, your host Ashlene, am excited to share the inspiring story of Olivia, a woman I had the privilege of working with last year. Olivia's journey highlights the transformative power of relinquishing the struggle to control her health and instead embracing a path of healing. Her experience resonates with many women who grapple with hormonal imbalances, experiencing a sense of chaos and frustration in their health journeys. Olivia's insights provide a fresh perspective on addressing the root cause of PCOS-related hormonal imbalances, offering valuable lessons for anyone navigating similar challenges.
Olivia's Struggles: Olivia, 31 years old, grappled with a myriad of symptoms including acne, irregular periods, and mood swings, which greatly impacted her self-esteem and confidence. Despite trying various treatments such as Accutane and Spironolactone, Olivia found herself in a relentless battle against her symptoms, feeling disconnected from her body and trapped in a cycle of despair. Through her healing journey, Olivia began to see her body in a new light and embrace a new mindset toward creating the health she wanted.
My hope in this episode is that Olivia's journey reminds you of the importance of approaching health with patience, understanding, and a willingness to listen to the body's signals. Through Olivia's experience, I encourage you to reflect on your mindset towards your health and explore new ways of nurturing your body towards harmony and well-being.
Relief from Pesky PCOS Symptoms: Practical Solutions
13 Aug 2024
00:53:50
Welcome back to the PCOS Repair Podcast! In today’s compilation episode which addresses some of the most troublesome PCOS symptoms and offers you several practical solutions to find relief. Whether you’re struggling with hair loss, unwanted facial hair, persistent acne, or trying to understand the complex web of hormone imbalances, this episode offers lots of help. Join me to learn about these topics and discover actionable strategies to manage and improve your PCOS symptoms.
PCOS & Hair Loss Hair loss is a widespread concern among women with PCOS. In this segment, you will learn about the causes of PCOS-related hair loss and the importance of early prevention and treatment. Learn about the different treatments available, what to avoid, and holistic approaches to maintaining healthy hair. From understanding the role of androgens to the impact of insulin and inflammation, this episode covers everything you need to know to combat hair loss effectively.
PCOS and Laser Hair Removal Elevated androgens, particularly testosterone, can lead to hirsutism, or excess facial and body hair growth, in women with PCOS. This episode explores the various hair removal options, with a focus on laser hair removal. Discover the benefits and drawbacks of shaving, waxing, sugaring, and chemical hair removal methods, and learn why laser hair removal can be a game-changer. We also discuss the importance of balancing your hormones for long-lasting results and how to prepare for and what to expect from laser treatments.
PCOS and Acne Adult female acne is a common and often frustrating symptom of PCOS. Elevated testosterone levels contribute to deep, cystic acne that can be painful and leave scars. In this episode, we cover the best regimens, products, and lifestyle changes to manage PCOS-related acne. From topical treatments to antibiotics and other prescription medications, I discuss various options to help you achieve clearer skin. Additionally, you will discover gentle skincare routines and how to balance lol your hormones naturally for better acne management.
The Hormone Domino Effect: Tracing Imbalances to Symptoms in PCOS Understanding the intricate web of hormonal imbalances and symptoms in PCOS is crucial for effective management. This episode explains the hormone domino effect and how our genetics, environment, and lifestyle interplay to worsen or improve PCOS symptoms. We discuss the pyramid of hormone imbalances, from insulin and cortisol at the base to testosterone and estrogen at the top. By tracing these connections, you’ll learn how to identify and address your specific root causes, leading to a healthier, more balanced life.
The menstrual cycle is associated with many of the hormone imbalances of PCOS. This episode covers everything from irregularities to heavy bleeding and painful periods, understanding the intricacies of your cycle is key to finding your unique solutions. Are you ready to dive into how to decipher PCOS and its impact on your menstrual health
Your Monthly Cycle Before tackling PCOS-related irregularities, it's essential to grasp the fundamentals of a typical menstrual cycle. During this episode, you will gain a better understanding of how your reproductive hormones fluctuate throughout a normal cycle. With this knowledge, you will then learn how even slight imbalances in these hormones can lead to chaos in your cycle. Then we dive deeper into why and how these hormones are imbalanced. These root causes while yielding similar symptoms at the surface are not all the same, and each needs it’s unique approach to healing.
Navigating Treatment and Self Advocacy Addressing irregular periods goes much deeper than conventional treatments like birth control or medication-induced periods. It's crucial to look deeper into root causes and adopt holistic strategies encompassing lifestyle modifications, stress management, and nutritional interventions.
Advocating for yourself in medical discussions empowers you to seek personalized solutions aligned with your holistic wellness journey. While interventions like Provera may be necessary for managing prolonged absence of periods, integrating lifestyle changes through a holistic approach often makes these quick-fix bandaid interventions unnecessary
Your PCOS Journey to Regular Painfree Periods Understanding the intricate dynamics of your menstrual cycle lays the foundation for empowered decision-making and proactive management of PCOS. By embracing holistic healing and advocating for comprehensive care, you can navigate PCOS with confidence and reclaim control of your hormonal health. Remember, your journey to PCOS repair is unique, but you're not alone.
Being faced with PCOS can spark curiosity and lead us to seek out success stories for inspiration. However, this can also trigger comparisons that may hinder your progress.
Comparison can diminish your joy, confidence, and focus, leading to doubts about your own journey. Social media often exacerbates these feelings, presenting curated success stories that may not reflect reality.
Embracing Individual Paths to Healing Recognizing the uniqueness of your journey is crucial. Each person's body, needs, and circumstances are different, requiring a personalized approach to healing. Shifting your perspective to embrace your unique path empowers you to move forward with confidence. Letting go of comparison allows you to focus on what truly matters—your progress and well-being.
Shifting Perspectives and Finding Confidence Having self-compassion and grace allows you to navigate your journey with patience and understanding. It starts with discovering your PCOS differences and focusing on your individual needs while fostering a more supportive mindset. Acknowledging and celebrating every small win along the way is essential. Each step, regardless of its outcome, contributes to our growth and progress on your healing journey.
Embracing our unique journey and seeking support when needed are vital steps in navigating PCOS. If you're seeking guidance on your healing journey, don't hesitate to reach out for support and explore available resources.
Weight Management and Contraception For PCOS Women
12 Mar 2024
00:20:37
This episode of the PCOS Repair podcast explores the relationship between contraceptives and weight gain, drawing insights from recent research. The historical myth that birth control doesn’t cause weight gain is about to be exposed. Traditional medical responses has denied a causal relationship, but recent research suggests otherwise, especially concerning progesterone-only contraceptives. Ready to learn the truth? Hit play now for the latest research on the topic.
The Research: Birth Control Effect on Weight We review a recent research article titled "Weight Changes Among Women Using Intramuscular Depo Medroxyprogesterone Acetate, a Copper Intrauterine Device, or a Levonorgestrel Implant for Contraceptive Use." The study investigates the weight disparities associated with various contraceptive methods among women with PCOS.
Research Findings and Insights While all three groups experienced a weight increase, the magnitude varied significantly between the different birth control options. Individual responses varied within each group, highlighting the need for personalized counseling and decision-making however the trend was evident in which forms of birth control were more likely to have a negative impact on the woman’s weight.
This research topic is so important because there isn’t a right choice for women when it comes to birth control. Whether to take it, times it might be a good choice or a counterproductive choice all boil down to such individual factors. This is why reliable accurate information is vital in order for women to have informed decision-making in their reproductive health. By sharing this research, I hope to empower you to make informed choices about your health, considering both the benefits and potential side effects of different contraceptive methods. Hit play now to learn what the current research is showing.
Emily Rebalanced her Hormones and Transformed her Fitness
05 Mar 2024
00:22:24
This episode of the PCOS Repair podcast shares the inspiring story of Emily, who faced the challenges of PCOS head-on and embarked on a journey to reclaim her health and fitness. Listen now to be inspired by Emily's resilience and determination to overcome PCOS and thrive in health
Emily's Background: Emily's journey with PCOS began in her teens when she was diagnosed with the condition, primarily focusing on managing her acne rather than addressing the underlying hormonal imbalances. As a high school athlete and college student, Emily maintained her health through athletics. However, transitioning into adulthood and working night shifts as a nurse presented new challenges, leading to fatigue, weight gain, and decreased fitness.
Starting Her Journey: A pivotal moment for Emily came during a hike with a friend, where she felt the impact of her declining health firsthand. Recognizing the need for change, Emily sought guidance and began working with Ashlene to address her PCOS root causes and hormonal imbalances.
Throughout Emily's transformation journey, several key steps played a crucial role in her progress. A significant mindset shift, embracing a new strategy, and maintaining consistency despite the challenges posed by her fluctuating work schedule.
Over time, Emily experienced improvements in her energy levels, mood, and fitness, allowing her to engage more fully in activities and feel more at ease with herself. Notably, Emily's menstrual cycle became more regular, indicating improved hormonal balance and overall health.
Tune in now to gain inspiration and insight into how Emily learned what her body needed and how to provide it the holistic approach that finally helped her regain her health.
The Hormone Domino Effect: Tracing Imbalances to Symptoms in PCOS
27 Feb 2024
00:19:37
This episode dives into the intricate web of symptoms stemming from hormonal imbalances characteristic of Polycystic Ovarian Syndrome (PCOS). She explores how these symptoms interact with environmental factors and genetics, either exacerbating or improving the condition. You will learn about the spiral, where genetics, lifestyle, environment, and resulting symptoms form a continuous cycle. This cycle, driven by genetic predispositions and environmental factors, can either lead to the worsening or improvement of PCOS symptoms, creating a complex reality that affects individual experiences with the condition.
The Pyramid of Hormone Imbalance: This episode illustrates the interplay between various hormones and root causes and the hierarchy of the hormone pyramid. At the top are hormones like progesterone, testosterone, and estrogen, commonly associated with PCOS, while deeper levels represent factors such as inflammation, insulin, and cortisol. These root cause hormones are the reasons for imbalances further up the pyramid and in this episode you will learn how they interact at a deeper level.
This episode highlights common pitfalls in PCOS management, such as relying on birth control or fad diets, which may mask symptoms without addressing underlying issues. By listening you will gain a better understanding of the domino effect of PCOS root causes and the significance of personalized approaches to healing. This episode provides actionable steps, including taking the PCOS root cause quiz and joining her email list for further resources and support.
Building Resilience in the Face of PCOS Challenges
20 Feb 2024
00:34:29
This episode dives into the significance of resilience in the context of PCOS struggles. Resilience is not just about bouncing back; it's about thriving through adversity. Join me as we explore the importance of resilience in overcoming the physical and emotional hurdles of PCOS and discover actionable steps to cultivate resilience in your journey toward PCOS health.
Understanding Resilience: PCOS presents a labyrinth of challenges, from physical symptoms like irregular periods and acne to emotional tolls such as anxiety and depression. Yet, resilience offers a guiding light amidst the darkness. It's the ability to face dead ends and setbacks with determination, knowing that each obstacle is an opportunity for growth. Resilience empowers us to navigate the twists and turns of our PCOS journey with grace and fortitude.
Building Self-awareness: Self-awareness is a crucial aspect of resilience. By understanding our thoughts, emotions, and triggers, we gain insight into our inner workings. Whether it's recognizing the impact of stress on our well-being or identifying patterns in our behavior, self-awareness empowers us to make informed choices and navigate challenges more effectively.
By practicing self-compassion, building self-awareness, setting realistic goals, and seeking support, we nurture resilience as a guiding force in our journey toward PCOS health. Remember, healing takes time, but with resilience as our companion, we have the power to transform adversity into growth. Until next time, stay resilient and embrace the journey towards PCOS health.
The Stress Hormones Story: Cortisol and Polycystic Ovary Syndrome
13 Feb 2024
00:24:30
In this episode, we review a fascinating research article shedding light on the interactions between cortisol, stress, and polycystic ovarian syndrome. From the adrenal glands to our coping mechanisms, we'll explore how environmental stressors intertwine with genetics to influence hormone dysregulation.
The Stress Response Root Cause The stress hormone cortisol and the metabolic factors such as insulin and body composition and a complicated relationship in the root causes. Discover these trigger hormonal imbalances, amplifying androgen production and exacerbating PCOS symptoms. While genetics play a role in PCOS, their impact on the hypothalamic-pituitary-adrenal (HPA) axis remains elusive. Yet, studies suggest a familial correlation in adrenal androgen excess. While intriguing scientifically, we focus on actionable strategies for holistic healing.
Practical Applications While medications may provide symptomatic relief, the cornerstone of effective PCOS management lies in lifestyle interventions. By integrating specific lifestyle interventions into daily routines, individuals with stress response root causes of PCOS can embark on a transformative journey towards hormonal harmony and vitality. Through informed choices and consistent efforts, they can cultivate a nurturing environment that fosters hormonal balance, resilience, and long-term wellness. By unraveling these complexities, we gain insight into personalized approaches to weight management and hormonal regulation, acknowledging that each woman's journey with PCOS is unique. Through targeted interventions and holistic lifestyle modifications, we aim to empower individuals to reclaim control over their hormonal health and well-being.
Mia's IVF Success Through Root Cause Healing and Mindful Nutrition
06 Feb 2024
00:24:01
After five years of navigating fertility struggles, ovulation tests, and numerous attempts, Mia's journey to motherhood took an unexpected turn. Join me on the PCOS Repair podcast as I have the honor of sharing Mia's raw and honest story, exploring the highs, and lows, of her IVF journey.
PCOS and Starting a Family At 27, Mia received a PCOS diagnosis, setting the stage for a challenging fertility journey. Despite weight loss attempts and medications, initial rounds of Clomid and IUI proved unsuccessful. Mia faced disappointments and emotional turmoil, compounded by the physical toll of fertility treatments as she continued on to IVF.
Mindset and Lifestyle Transformation Nearly a decade later, at 36, Mia felt the urgency to start a family. This time, she sought a holistic approach, combining IVF with a focus on health and vitality. Her mindset shift from feeling helpless to actively participating in her fertility journey became a powerful tool for success. Mia's mindset transformation played a crucial role as she embraced a proactive and positive approach. Her commitment to optimizing nutrition, movement, and self-care became integral to preparing her body for IVF.
Embracing The Unexpected After several rounds, it wasn't until the fourth IVF attempt that Mia received the call she had been eagerly awaiting. The news was positive – she was pregnant. A whirlwind of emotions accompanied the revelation, especially when she learned some additional unexpected news. Mia's story shares so much hope and inspiration for navigating PCOS and fertility challenges. And don’t forget to share your takeaways and connect with me on Instagram @Nourishedtohealthy.
PCOS and Polycystic Ovaries: Exploring the Connection
30 Jan 2024
00:15:13
Historically PCOS symptoms like infertility, facial hair, and weight issues were intertwined with small cystic structures on the ovaries. In this episode, you will understand the origin of the term "polycystic ovaries" and what impact they have on fertility and symptoms. Let's explore how hormonal imbalances shape the narrative, leading to the association between these cystic structures and PCOS symptoms.
Cysts and PCOS Contrary to common belief, the cystic-like lesions of PCOS are not true cysts but rather clusters of follicles that fail to fully mature. We explore the delicate hormonal dance of FSH (follicular stimulating hormone) and LH (luteinizing hormone) ratios, shedding light on the science behind the polycystic ovarian appearance. Learn to distinguish between polycystic ovaries and isolated single cysts that might cause discomfort, understanding that the latter is unrelated to PCOS.
Diagnosing PCOS: A Deeper Look: The diagnostic criteria for PCOS require two out of three factors: elevated androgens, polycystic ovaries, and irregular periods. Let’s talk about the significance of symptoms, and what if lab values fall within the normal range. The presence of root cause symptoms is a pivotal step for understanding your path to PCOS health. Gain insights into how doctors can assist you during the diagnostic process while realizing the limitations of conventional medical approaches in addressing the broader lifestyle and root causes of PCOS.
By taking a proactive stance in your PCOS journey and embracing lifestyle adjustments, nutritional choices, and mindset habits that extend beyond conventional medical practices you can finally feel your body working with you instead of against you. By hitting play and tuning into this episode you will gain a better understanding of a holistic approach, the significance of ultrasound examinations, and so much more.
Ever wondered how our thoughts influence our healing journey? In this episode of the PCOS Repair podcast, where we unravel the mystery behind the power of affirmations and their magical impact on PCOS health.
The Power of Thoughts Explore the profound influence our thoughts have on our PCOS health journey. Understand why affirmations are not just empty words but a secret weapon to combat negative thoughts and nurture a mindset that supports holistic well-being.
Personalized Affirmations for Your PCOS Discover the transformative potential of crafting personalized affirmations. From boosting fertility to becoming a team with your body, learn how specific and meaningful affirmations can bridge the gap between what you know and what you want to believe.
Taking Action with Affirmations Ready to embark on your affirmation journey? Identify specific areas of struggle with PCOS—whether it's energy, weight management, or fertility. Learn how to start with one or two affirmations, strategically placing them in your daily life, and repeating them regularly for a mindset shift and actionable results.
As you work on your affirmations, let them uplift your thoughts and attitude. Remember, you've got this!
Welcome to another episode of the PCOS Repair Podcast! Today’s compilation focuses on achieving healthy weight loss with PCOS. We'll be exploring the unique challenges women with PCOS face when trying to lose weight and the most effective strategies to overcome these obstacles. In this binge-worthy episode, you will learn the hormone-body weight connection, practical tips for shedding those extra pounds, and the impact of contraceptives on weight gain.
Episode #11: How to Lose Weight With PCOS In this episode, you will learn why weight loss is so challenging for women with PCOS and uncover the secret to long-term success. I share my personal journey and discuss common misconceptions about weight loss. You'll learn why traditional diet advice often fails and discover what really works for sustainable weight loss. By focusing on hormone balance, nourishment, and a non-restrictive approach, you can achieve and maintain a healthy weight. We’ll also touch on the importance of mindset and how loving yourself plays a crucial role in this journey.
Episode #92: Weight Management and Contraception For PCOS Women This episode tackles the complex relationship between birth control and weight gain. We’ll review recent research on the impact of different contraceptives on weight for women with PCOS. Understanding how these hormonal methods affect your weight can help you make more informed choices about your health and family planning. You will learn the specifics of various contraceptives, including the depo shot, implants, and copper IUDs, and their respective impacts on weight. This episode is a must-listen for anyone considering, currently using, or trying to recover from hormonal birth control.
PCOS Root Cause Boot Camp for more information and get on the waitlist for early bird discounts and bonuses.
Episode Takeaways:
Understand the connection between hormones and weight loss in PCOS.
Learn practical strategies for sustainable weight management.
Gain insights into the impact of contraceptives on weight.
Discover the importance of mindset in achieving weight loss goals.
And remember, while I am taking the summer off from new episodes, I’m still here to support you! You can find me on Instagram @nourishedtohealthy, and enrollment into the PCOS Repair Boot Camp will open soon. Go to www.pcosrootcausebootcamp.com for more information and get on the waitlist for early bird discounts and bonuses
Sweet Science: Glycemic Index and PCOS Dietary Strategies
16 Jan 2024
00:30:13
In today's episode, we will explore research on how our nutritional environment directly influences the genetics of PCOS. We'll discuss how these factors interact, either worsening the condition or, if we strategically use nutrition to support PCOS, potentially reversing its effects and balancing hormonal levels. Without further ado, let's delve into the topic. In this research review episode, we'll be looking at a study titled "Glycemic Index and Glycemic Load Estimates in the Dietary Approach of Polycystic Ovarian Syndrome" by Mata, Pashu, et al offering valuable insights into the correlation between nutrition and PCOS. Let's dive in!
The Latest Research: Glycemic Index and PCOS Our body's delicate balance of glucose and insulin is influenced by our dietary choices. High carbohydrate diets, especially rich in processed carbs and sugars, can lead to rapid spikes in blood sugar levels, triggering insulin resistance. We'll discuss what the research considers the significance of glycemic index and glycemic load in this context, focusing on the impact on insulin and androgen levels.
Impact of Glycemic Index on PCOS This article shares how excess weight, particularly abdominal fat, plays a role in inflammation, oxidative stress, and insulin resistance, influencing the symptoms of PCOS and how this is related to the glycemic index of the foods consumed. This article also discusses how lowering glycemic index through dietary choices can contribute to reducing excess weight and improving body composition.
Glycemic Index Strategies for Improvement To help you get started on understanding how foods affect your body, I will recommend tools and resources as well as discuss the limitations of lab tests for identifying and monitoring the insulin effect and metabolic health for women with PCOS. After listening to this episode you will have a much clearer picture of how insulin affects PCOS and how to practically assess this in your health and unique situation so that you can start making positive changes in your PCOS symptoms. Alright, let’s do this. Go ahead and hit play now.
Sarah's Path to Fertility: How A Holistic Approach lead to PCOS Health
09 Jan 2024
00:34:54
This is a special episode featuring the inspiring journey of Sarah, a remarkable individual who has overcome many PCOS challenges and carved her path to success and pregnancy. In this episode, we'll explore the learning and mindset shifts of Sarah's story, that lead her to finding her success path. I know you will be inspired and filled with hope as you listen, whether you are wanting more energy, to lose some weight or to optimize fertility. By sharing our stories, as Sarah has so graciously allowed me to do, we feel connected and not alone as we navigate creating PCOS Health.
Controlled by PCOS: Navigating Challenges Similar to many women with PCOS, Sarah was diagnosed in her early 20’s but not provided with any direction as to how to improve her symptoms other an offered birth control. She followed all the mainstream health and weight loss advice but always felt that staying “healthy” was impossibly hard for her even though she was putting in a lot of effort consistently.
The Turning Point: Discovering Inner Strength Her motivation for learning how to heal and find better lasting health came from knowing she wanted to start a family soon and that beyond wanting to get pregnant she also wanted to finally stop constantly struggling with her weight and health. She wanted to know what her body needed and she wanted it to respond with the desired results when she put the effort in. In this episode I’ll share the moments that sparked a profound shift for her, leading Sarah to discover her inner strength and resilience. Learn how she harnessed challenges as opportunities for growth, setting the stage for a transformative chapter in her personal and professional life.
The Triumph: Lessons Learned and Success Achieved Sarah’s story is a happy, inspiring success story but it is a story that took many months so if you are currently in the fog of PCOS feeling like everything is a challenge I’m excited for you to listen to her story because the approach her story will walk you through is a repeatable path to achieving PCOS Health. Sarah's story is a testament to the power of perseverance. Be prepared to be inspired and motivated as we conclude this special episode with valuable takeaways from Sarah's extraordinary journey. Go ahead and hit play now!
The New Year's resolution hype is in full swing, and in this episode, I’m sharing strategies to keep the motivation blazing all year long.
What do you want from 2024? Is this year you will regain your energy, lose unwanted weight, optimize your fertility, and feel better in your body? In this episode, you will discover practical tips to keep progressing towards your goals even when motivation comes and goes.
Consistency, Discipline, and Inspiration Have you ever wondered how to dodge the post-New-Year's-resolution slump and keep those health goals a priority all year long and finally see the results for all the effort put in? During this episode we'll dissect the fitness industry's New Year's frenzy, discussing the excitement and pitfalls. From setting clear health goals to making sustainable habit changes, I'll guide you through the process, emphasizing patience and celebrating the journey. Plus, we'll talk about the secret sauce of tracking progress – a game-changer for staying motivated. If you're ready to make 2024 your year for better health hit play for some practical tips and real talk about building lasting habits and self-motivation. It's not just about the destination; it's about enjoying every step of your PCOS health path.
This episode shares the importance of setting specific, achievable goals, the power of visualizing success in the new year, and more importantly how to stay committed to them. Get ready for a dose of inspiration and practical advice to make 2024 your healthiest year yet!
Embracing Authenticity: Your PCOS Journey to Fulfillment
18 Dec 2023
00:21:14
This episode gives actionable tools for the often-overlooked struggles faced by many successful women who, despite excelling in various aspects of their lives, find themselves in a silent battle with their PCOS health. If you've ever wondered why you're a powerhouse in your career or other areas of your life but can't seem to gain control over your health and PCOS, you're not alone. We'll explore the disconnect between external accomplishments and internal well-being, unraveling the complex inverse between success and health.
Unraveling the PCOS Struggles of Successful Women Too often I hear women with PCOS say "Why am I not happy or proud of myself, and why can't I overcome these health issues with PCOS?" We'll explore the intricate challenges that arise when the pursuit of success inadvertently creates an environment where health takes a back seat, leading to a profound sense of helplessness and frustration.
Why Being Successful Doesn't Guarantee Health Why do so many successful women struggle with their health when excelling in other areas of their lives? We'll get into the demanding factors, societal expectations, and the stress associated with maintaining a successful image that contributes to neglecting personal well-being. But fear not, we won't just identify the problem; I'll guide you through a compelling client story, sharing how a dedicated self-care practice transformed a successful woman's health journey.
By the end of this episode, you'll gain insights into the complexities of success and health, and my favorite self challenge as a transformative step toward fostering a holistic approach to well-being. So hit play, join me in this exploration to excel in health and regain control over your PCOS.
Ever feel like you're giving PCOS Health your all, but still struggle to make headway on your journey to better health? Well, you're not alone, and this episode dives into a sneaky culprit that might be throwing your efforts a curveball: self-sabotage. It's those tricky things we do, sometimes without even realizing it, that can sabotage our success. If you've found yourself facing roadblocks in your PCOS healing, I invite you to keep an open mind as we explore the nuances of self-sabotage and, more importantly, how to course-correct when it sneaks up on you. Ready to uncover the secrets to leveling up your PCOS game? Let's jump in!
Playing the Long-Game Patience is the name of the game. We'll chat about the necessity of long-term, healthy lifestyle adjustments for significant changes in well-being. From energy levels to sleep quality, I'll guide you through the importance of persistence. Oh, and the challenges of weight loss? Let's unravel that mystery. We'll tackle how excess insulin can play a role in progress stalls and why slow, steady progress is the real deal.
Navigating Self-Sabotage Now, here's the juicy part – self-sabotage. We'll dive deep into understanding why you struggle and how to set realistic, achievable goals. Small steps, my friend, are your secret weapon against overwhelm. I'll share strategies to embrace those struggles, find alternative solutions, and sprinkle in a bit of self-compassion.
By tuning in today, you'll discover the power of patience, and learn strategies to conquer self-sabotage. So, don't miss out on this chance to level up your PCOS game. Let's make this journey one of growth, understanding, and unstoppable progress. Ready to dive in? Let's go!
Have you ever found yourself enthusiastically starting a new healthy habit, only to see it derailed by the unpredictable twists of life? In this episode, I'll be diving into the pursuit of perfection and its impact on our journey with PCOS. We'll explore how the mindset shift of releasing the expectation of perfection can lead to significant progress in our quest for better health.
The Pressure of Perfection in the Age of Social Media We encounter subliminal messages and the prevalent pressure for perfection daily, especially on social media platforms like Instagram. We often see perfectly curated images of others' workouts, meal plans, and the daily routines of women that seem to have endless time on their hands. However, the reality is that life is inherently imperfect, and this pursuit of perfection can hinder our path to better health. I'll share personal anecdotes and examples to illustrate how being less rigid and more flexible in our health endeavors can lead to more sustainable and ultimately successful outcomes.
Setting Realistic Goals for Sustainable Progress I'll discuss the importance of setting realistic and achievable goals, emphasizing progress over perfection. I'll provide insights into my own health routine, highlighting the benefits of a flexible approach. Instead of meticulously planning every detail, I'll share how having a general list of health goals for the week allows for adaptability and a focus on building sustainable habits. We'll explore the concepts of 1-2 priorities, and finding a balance that works for your unique journey.
Shifting Mindset: Progress over Perfection Ultimately, the episode will guide you in shifting your mindset from a pursuit of the perfect plan to a focus on progress and self-compassion. By sharing personal stories and practical examples, I'll demonstrate how embracing imperfections can lead to long-term success in managing PCOS. So, if you've ever felt overwhelmed by the pressure to be perfect on your health journey, tune in and discover a new perspective that can bring joy, sustainability, and positive changes to your life with PCOS.
Ready for a deep dive into the world of cultivating a healthier relationship with food, while navigating the challenges of PCOS? In this episode, we’ll explore how to create a positive no bad foods approach to what you eat while still eating to nourish your hormones. If you've ever felt overwhelmed by the dos and don'ts of PCOS nutrition, this episode is for you. So, grab your earbuds and hit play!
A Positive Relationship with PCOS Nutrition From genetics to lifestyle every woman has a unique PCOS journey, every factor plays a role in your health goals. It's time to let go of the rigid rules and embrace the idea that there are no inherently "bad" foods. Instead, we'll focus on understanding what your body needs and how to nourish it for your well-being. Throughout the episode, we'll uncover the impact of restrictive mindsets and how they can create a negative cycle around food. No more feeling like you're constantly doing it right or wrong. We'll explore the concept of moving from "good or bad" foods to choices that align with your desired outcomes, breaking free from the limitations that may be hindering your progress.
Revitalize Your Relationship with Food I will also provide you with helpful strategies to handle emotional eating and the power of real food over processed alternatives. I invite you to hit play now to hear some inspiring stories of real women who transform their approach to ok and bad foods in order to break free from the cycle of feeling stuck to making significant progress in their PCOS journey. By the end of this episode, you'll not only gain insights into creating a sustainable and enjoyable eating pattern but also discover how a simple mindset shift can be a game-changer in your PCOS wellness journey. So, get ready to revitalize your relationship with food and step into a more empowered and capable version of yourself. Grab your earbuds and get ready to start enjoying food again!
Fostering hormone health and wellness during the holidays is possible and can even be fun! As you navigate this festive season, I have some fantastic insights to share so that you can feel great in your body, make confident health choices, and enjoy the holiday season. Whether you're gearing up for holiday parties, or family gatherings, or just want to make the most of this special time, this episode is packed with tips to keep you feeling fantastic. So, grab your earbuds, and let's jump into the holiday spirit together!
Navigating the Holiday Health Hurdles Perhaps you can relate, no matter how "simple" I try to keep the holidays, my calendar always overflows with festive gatherings and events. I love the holiday season and enjoy the festivities even in the obligatory events. While I'm not suggesting overwhelming your schedule to the point of stress and burnout, I don't want you to skip embracing the holidays out of fear for your hormone health. That's why, in this episode, I'll share how I approach the holidays, allowing me to fully relish them while also caring for my hormones and feeling great. The season brings forth numerous temptations and hurdles. From delicious food and treats enticing us at every turn to the inevitable reduction in time for workouts and sleep. The struggle to maintain balance becomes all too real. Be sure to tune into this episode so that you can enjoy both the season and feel your best!
Simplify Health for the Holidays The holidays are a short season and special time, so it's totally okay if you don't stick to your strictest health routine. You get to decide how you want your holidays to be and feel. It's all up to you! In this episode, I want to help you figure out how to take care of your health in different ways, depending on what feels right for you. The goal is to keep your energy up and feel awesome in your body during this festive time.
In this episode, I share how to streamline your nutrition choices and strategically make your indulgences count, allowing yourself to savor those festive treats guilt-free while still nourishing your body with healthy choices in between. I will also cover how to incorporate movement into your holiday routine as a form of self-care. Whether it's a brisk walk adorned with festive lights or quick home workouts, even short bursts can make a significant impact on your well-being during this bustling season
Thrive Through the Holidays By tuning in, you'll not only gain valuable insights into the factors that can impact your health during the holidays but also learn actionable steps to foster hormone health and wellness. So, join me on this journey to make your holiday season vibrant, health-focused, and filled with joy. After all, it's time to embrace the holidays in a way that leaves you feeling energized, confident, and ready to fully savor the festive moments. Don't miss out on the keys to a healthier, happier holiday season in this episode!
PCOS has a nasty ability to degrade our body positivity. But it also doesn’t work to hate ourselves healthy. This is why body acceptance and positivity are crucial on the journey to PCOS health. If you've been dealing with the challenges of irregular periods, fertility concerns, weight fluctuations, and low energy, it’s normal to become frustrated and negative about your body. That’s why in this episode we're going to explore how body positivity can be your guiding light on this path to better health.
Embracing Body Positivity on the PCOS Journey Polycystic Ovarian Syndrome (PCOS) often leaves us grappling not only with its physical challenges but also with a negative internal dialogue about our bodies. PCOS is often accompanied by harmful stereotypes and misconceptions that affect body image. I address these beliefs during this episode, providing insights on how to break free from their influence. We'll challenge these harmful beliefs and show you how to break free from their influence.
Balancing Health and Self-Love It is possible to embrace where you are currently with your health and also want to create better health. It's not about choosing one over the other. We'll explore how it's not only possible but important to accept and even love your current body while you strive for better health. This balance is key to your well-being.
By tuning in, you'll gain valuable insights into the world of body positivity and discover how it can transform your journey with PCOS. We'll explore how to embrace self-acceptance, reject harmful stereotypes, and find the perfect balance between health and self-love. This episode is your stepping stone toward a happier, healthier you, so don't miss out on this empowering discussion. Let's get started!
PCOS Success Mindset: Turning Reasons into Results
06 Nov 2023
00:15:25
In this episode, we'll explore how recognizing and reframing the reasons that often disguise themselves as excuses in our lives can have an incredible impact on our PCOS health. Join me as we dive into the vital skill and shed light on the psychology behind our excuses. By understanding how they can impact our personal development and progress we can break free from the limitations we've placed on ourselves and create better health.
Understanding Excuses vs. Reasons There is a subtle but fundamental difference between excuses and reasons and how effortlessly we can unconsciously turn our excuses into reasons for why we're not taking the positive actions we know we need to. In this episode, you'll discover how these excuses often manifest in different areas of your life, including health, fitness, and personal growth, and learn why it's essential to identify and then transform them.
Identifying Excuses Interfering With PCOS Health There are common excuses that women with PCOS may encounter when it comes to their health, weight management, fertility, and energy levels. These include reasons such as time or unpredictable schedules, bad knees or back pain, not liking certain foods, or something being too excessive for your budget. I will provide practical strategies for getting to the why behind these excuses parading as reasons and then how to transform these excuses into actions that result in the success you want! While this episode includes some tough love you will love how it allows you to embrace the journey needed for genuine PCOS improvement.
Embracing Your PCOS Success Mindset By the end of this episode, you'll be equipped with the tools and knowledge to start your own transformation recognizing the disguise of excuses and holding yourself accountable for the results you desire for your PCOS health.
In this special compilation episode of the PCOS Repair Podcast, I’ll bring together key insights and practical advice on boosting fertility for women with PCOS. From understanding the challenges posed by PCOS to practical steps and considerations for improving your chances of conceiving, this episode aims to equip you with the knowledge and strategies you need on your fertility journey. Whether you're just starting to think about pregnancy or you've been trying for a while, this episode covers everything from ovulation to maintaining a healthy pregnancy with PCOS.
Episode Highlights:
Episode #8: Getting Pregnant with PCOS Here you will gain a better understanding of how PCOS affects fertility and the three main ways it can interfere with conception. We discuss the importance of ovulation and how to ensure it occurs, as well as addressing low progesterone levels to reduce the risk of early miscarriage. This segment provides practical steps to naturally improve your chances of getting pregnant and explores the role of medical treatments and when to consider them.
Episode #15: Understanding Ovulation with PCOS This segment focuses on the critical role of ovulation in your menstrual cycle and overall health. You will learn to identify the signs and symptoms that you are or are not ovulating and how to track ovulation effectively. I will explain why traditional ovulation predictor kits (OPKs) might not be reliable for women with PCOS and highlight the benefits of tracking basal body temperature (BBT) and other methods to monitor ovulation.
Episode #16: PCOS During Pregnancy What to expect once you get a positive pregnancy test and how to manage PCOS during pregnancy. This segment provides nutritional tips and lifestyle adjustments for each trimester to optimize your health and your baby's health. We also discuss managing insulin resistance and reducing the risk of gestational diabetes and preeclampsia, as well as preparing for postpartum and the fourth trimester to ensure a smooth transition into motherhood.
Episode #34: How to Stop the PCOS Infertility Cycle of Insanity This episode explores the emotional, physical, and financial toll of infertility treatments. I’ll provide considerations for when and what infertility treatments for PCOS might be helpful and discuss how to avoid the cycle of insanity associated with PCOS infertility treatments. This segment emphasizes the importance of lifestyle adjustments and natural approaches alongside medical treatments.
Key Takeaways
Understanding the impact of PCOS on fertility and the importance of ovulation.
Practical steps to naturally boost fertility, including nutrition, stress management, and exercise.
Trimester-by-trimester guidance for maintaining a healthy pregnancy with PCOS.
Insights into the pros and cons of infertility treatments and how to integrate them with a holistic approach.
Redefining Stress and Success: Stress Management for PCOS
30 Oct 2023
00:34:54
Stress is an inevitable part of life which is why I will not be telling you to reduce your stress in this episode. Instead, we will look at how stress impacts our hormones at a primal level and how to approach stress management in a way that helps our bodies find calm in the midst of real life.
PCOS and the Impact of Stress Stress isn't just about emotional strain; it has a direct impact on our hormones and our overall health. In this episode, we'll unravel the intricate relationship between stress and PCOS. You'll discover how stress can be a silent saboteur, affecting your hormonal balance and making your PCOS journey more challenging. In this episode you will learn the science behind stress, breaking down how stress triggers hormonal imbalances, disrupts your menstrual cycle, and even exacerbates common PCOS symptoms like weight gain and fatigue. So, if you've ever questioned the connection between your stress levels and your PCOS, get ready for some eye-opening insights.
Identifying Stressors and Cortisol Elevators You may have a sneaking suspicion that stress is causing some of your PCOS troubles, but identifying those culprits is a crucial step. During this episode you’ll learn to dissect a myriad of factors that can elevate your cortisol levels – that's the stress hormone wreaking havoc on your body's harmony. From your daily routines to the pressures of modern life, you’ll discover the hidden stressors that you might not even be aware of. You'll be amazed at how seemingly innocent habits can send your cortisol levels skyrocketing, causing chaos within your body. This knowledge is power. Once you know what's causing the storm, you can start to calm it.
Strategies for Effective Stress Management Once you have a clear understanding of stress and PCOS and have uncovered the stressors in your life you will learn practical strategies to tackle these stressors head-on. We will explore mind-body techniques, exercise, nutrition, and hormonal support for a holistic approach to stress management. These actionable steps will help you find your peace, regain control over your hormone balance, and pave the way to a healthier, happier you. So, grab your notebook and take notes during this actionable episode of the PCOS Repair Podcast.