Episodes
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Welcome back to the PCOS Repair podcast! In this episode,I’m excited to share a case study that highlights the complex relationship between diet, lifestyle, and PCOS symptoms. Join me to explore the journey of Lily, whose experiences with PCOS and food sensitivities offer valuable insights into managing PCOS holistically.
Food Sensitivities and PCOS
Lily was diagnosed with PCOS in her early twenties after experiencing years of irregular periods and hormonal imbalances indicated by lab tests. Despite leading a healthy lifestyle, Lily faced challenges due to her PCOS diagnosis and unrelated food sensitivities. This episode delves into how these elements intertwined in her journey toward starting a family and seeking a healthier life.
The Impact of Diet on PCOS
Throughout the episode, you'll learn about the myths and realities of how certain foods affect PCOS symptoms. Discover why blanket dietary restrictions like cutting out gluten or dairy may not be necessary for everyone and how individual responses to food can significantly influence PCOS management. The discussion emphasizes the importance of personalized dietary approaches rather than one-size-fits-all solutions.
Lily's Path to Understanding Her Body
Follow Lily's experiment with eliminating and reintroducing various foods under guidance, which led to fascinating discoveries about her body's specific reactions to gluten and dairy. This process not only helped Lily manage her PCOS symptoms better but also empowered her to make informed choices about her diet. The story of Lily reinforces the concept that managing PCOS effectively requires a deep understanding of one's body and the factors that uniquely affect each individual.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/130
Let’s continue the conversation on Instagram!What did you find helpful in this episode and what follow-up questions do you have?
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Welcome back to the PCOS Repair podcast! In today’s episode, I am reviewing a research article about PCOS and inositols supplements. Discover the science behind the dosages and ratios of inositols that can potentially help manage PCOS symptoms effectively.
Inositols for PCOS Management
Inositols, particularly myo-inositol and d-chiro-inositol, help manage PCOS by impacting insulin resistance and hormone regulation. In this episode you'll learn how these supplements operate at a cellular level in women with PCOS, enhancing your understanding of their potential benefits. As well as the specific ratios that have been shown to improve ovulation and metabolic functions in women suffering from PCOS.
The Ideal Inositol Ratios for PCOS Treatment
Discover why a 40:1 ratio of myo-inositol to d-chiro-inositol might be the most effective combination for improving PCOS symptoms based on recent scientific research. This segment helps clarify how specific ratios can influence treatment outcomes, providing a clearer direction for those considering inositol supplements.
During this episode, you’ll get practical recommendations on if inositol is a good option for you to consider and discuss with your doctor, how to choose the right inositol supplements, including recommendations for reputable brands and formulations. This guidance will help you make well-informed decisions in conjunction with your healthcare provider.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/129
Let’s continue the conversation on Instagram!What did you find helpful in this episode and what follow-up questions do you have?
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Missing episodes?
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In this episode, as we dive into the bustling holiday season, let’s talk about the frustrating feeling you're constantly starting over with your health routines. Whether due to traveling, holidays, or unexpected life events, this episode is tailored for anyone who struggles to maintain their health regimen amidst life's never-ending schedule curve balls.
The Impact of Irregular Routines
Irregular routines can disrupt not just your fitness plans but also other aspects of health management, including nutrition and sleep. This episode shares some of my personal challenges faced during a summer filled with sporadic travel and activity, highlighting the difficulties in maintaining consistent exercise and health routines. As well as what has helped me and many of my clients overcome these hurdles and maintain our health in the midst of life's curveballs.
Approaches to Overcome Setbacks
In this episode, we’ll get into the mental and lifestyle shifts necessary to adapt to ongoing changes without compromising your PCOS management goals. You will discover how to categorize your health management phases into 'healing' and 'lifestyle' phases to better align your efforts with current life circumstances.
Building and Organizing Health Habits
Learn how to build and organize effective health habits that stick. This part of the episode discusses the importance of habit stacking and organization to prevent overwhelm and ensure sustainable health practices are in place, particularly beneficial for listeners seeking to overhaul their routines without feeling lost.
So if you ever struggle to stick with your PCOS healthy lifestyle you will find this episode packed with tips and encouragement to help you create a lifestyle that works for you and how to jump back to it quickly when you start to slide a bit.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/128
Let’s continue the conversation on Instagram!What did you find helpful in this episode and what follow-up questions do you have?
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Welcome back to the PCOS Repair podcast! Today’s episode focuses on a topic that’s been touched upon but never fully dived into—supplements for PCOS management. While supplements are beneficial, the core of managing PCOS effectively lies in lifestyle adjustments. The aim today is not just to list off supplements but to empower specific information and tools to choose supplements wisely.
The Integral Role of Supplements in Managing PCOS
In this episode, you’ll discover that supplements can significantly aid PCOS management, offering support either at the start or as an enhancement to lifestyle modifications. However, it’s critical to understand that supplements are just part of a broader strategy. It is crucial to understand your root cause(s), which supplements to consider, and how to select brands that will supply effective products.
Navigating the Complex World of SupplementsThe supplement industry is vast and sometimes overwhelming. This part of the discussion emphasizes the importance of choosing supplements that are not only known to be effective but also offered by brands that are safe and well-researched. You'll learn how to sift through the marketing noise prevalent in the supplement industry to find products that genuinely benefit PCOS management.
How to Select the Right Supplements for PCOS
Selecting the right supplement involves more than picking a popular or well-marketed product. It requires:
- Identifying your specific PCOS symptoms, root causes, and your personal goals.
- Researching which supplements effectively address these issues.
- Evaluating the credibility and safety of the brands you consider.
In this section, I will walk you through how to identify each of these factors in a way that is unique to you. This way you can easily discuss the supplements you are considering with your healthcare provider, ensuring it complements your health needs without adverse effects.
Marketing Tactics in the Supplement Industry
Many supplements are heavily promoted due to their profitability, rather than their health benefits. You'll learn how to critically assess supplement advertisements and promotions to make informed decisions based on scientific evidence and not just marketing hype.
Where to Find Reliable Information on Supplements
The PCOS supplement options are constantly growing and more overwhelming. While I can’t cover everything in one episode I think you will find I give you plenty to work with here in this episode. But so as not to leave you hanging. I also created a PCOS Supplement Guide that includes all the lists of options, recommended brands, and when a certain option might be a good fit.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/127
Let’s continue the conversation on Instagram!What did you find helpful in this episode and what follow-up questions do you have?
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This episode aims to help you with the complex decisions around birth control. Whether it is a choice you are interested in and if so what birth control selections are available for managing PCOS symptoms. You'll discover the reasons why birth control pills are often recommended and explore the potential long-term health implications associated with their use, including consideration for PCOS risks related to diabetes, hypertension, and cardiovascular diseases.
Understanding the Function of Birth Control Pills
You’ll gain a better understanding of how combined oral contraceptives prevent ovulation and might improve PCOS symptoms. The discussion delves into the impact of these contraceptives on hormonal levels and menstrual cycles and provides a thorough explanation of the biological mechanisms at play. This segment also explores the non-contraceptive benefits of using oral contraceptives, such as reduced risks of certain cancers and management of endometriosis. It also examines the potential risks associated with these medications, including cardiovascular health concerns and hormonal disruptions.
The Role of Lifestyle Modifications in Managing PCOS
Discover the critical role of lifestyle changes in effectively managing PCOS. This part of the episode covers the importance of personal health care. It encourages discussions with healthcare providers to tailor PCOS management plans that might include or exclude the use of birth control. Birth control has pros and cons concerning PCOS, but there are also lifestyle and specific circumstances that need to be considered. This episode will help you to do just that.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/126
Let’s continue the conversation on Instagram!What did you find helpful in this episode and what follow-up questions do you have?
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Welcome back to the PCOS Repair Podcast. This episode shares the story of Ava, a 28-year-old who has had amazing success navigating her journey with PCOS. Ava’s experience highlights common challenges and misconceptions surrounding PCOS, particularly concerning insulin levels and regular menstruation.
Ava’s PCOS Challenges
Ava, despite being proactive about her health, faced persistent health frustrations of irregular periods and a lack of ovulation. She had been managing her PCOS symptoms relatively well but as she reached her mid-20s her periods became quite irregular. When she came to me she was quite frustrated that her experiences and her lab results did not correlate. Her tests showed normal glucose and insulin levels, yet symptoms suggested an underlying insulin issue, leading to confusion and a search for answers.
Identifying Her Root Cause
After taking the PCOS assessment and understanding more about how insulin was affecting her hormones even though her labs were normal, Ava began her more tailored approach.
This is an area of so much confusion and I can’t wait for you to listen to this episode to gain clarity on why labs don’t provide us with enough information sometimes when dealing with PCOS.
Ava’s Insights and Lifestyle Adjustments
Ava's case underscored the importance of understanding the body's unique responses to food. Her diet, characterized by frequent, small meals, inadvertently was not serving her and actually fueling her hormone imbalance. With guidance, Ava adjusted her eating habits to better manage her insulin levels. Over time, she noticed significant improvements in her energy levels and menstrual regularity. Her journey highlights the critical role of tailored strategies in managing PCOS symptoms and restoring menstrual health.
Ava’s story is just one example of the complexity of PCOS and the need for personalized strategies. It also emphasizes the importance of listening to one’s body and aligning healing approaches with individual symptoms and responses, rather than relying solely on standard lab results.
I hope you find you find Ava’s journey encouraging and that it inspires you to explore your personal path to better PCOS health.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/125Let’s continue the conversation on Instagram!
What did you find helpful in this episode and what follow-up questions do you have?
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In this episode of the PCOS Repair podcast, you'll explore the challenges and solutions surrounding fertility for women with PCOS. You will learn about the root causes of hormonal imbalances that affect fertility, this discussion aims to empower you with knowledge and practical steps to optimize your reproductive health.
Navigating PCOS Infertility: Insights and Approaches
Let’s talk about the complex relationship between PCOS and infertility. Whether you're trying to conceive naturally or considering fertility treatments, this episode provides a comprehensive look at how to effectively manage your reproductive health amid PCOS. From adjusting lifestyle factors to understanding hormonal dynamics, every aspect is covered to help you foster better health outcomes.
A Deep Dive into Hormonal Interactions and Fertility
Discover the crucial role of hormones in managing PCOS and fertility. Learn about the impact of excess androgens, such as testosterone, which can disrupt the balance necessary for regular ovulation. The episode breaks down the interactions between LH (Luteinizing Hormone) and other hormones, explaining how elevated LH levels can hinder the natural ovulation process.
Practical Steps to Repair and Optimize Your Fertility
Get actionable advice on how to begin repairing and enhancing your fertility. Understand the importance of tracking hormonal changes and the benefits of targeted lifestyle adjustments. Ashlene provides insights into the use of basal body temperature tracking to monitor fertility signs, emphasizing the value of patience and consistency in observing hormonal patterns over time.
Personalized Strategies for Fertility Enhancement
Learn how to personalize your approach to fertility based on your specific PCOS symptoms and root causes. Whether it's managing insulin resistance, reducing inflammation, or addressing adrenal health, this episode guides you through choosing strategies that align with your body's needs. You will discover how these adjustments not only improve fertility but also contribute to overall well-being.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/124
Let’s continue the conversation on Instagram!What did you find helpful in this episode and what follow-up questions do you have?
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I’m guessing you’ve heard that exercise can have a valuable impact on PCOS health but in this episode, we will explore the transformative power of enjoying your exercise routine. It's easy to view exercise as a mere item on our to-do list, but embracing it can revolutionize our approach to fitness, and overall well-being and enhance our self-care on the journey to PCOS health.
Enjoyment in Exercise
I've learned over the years that enjoyment is crucial in sustaining a healthy lifestyle, especially when it comes to exercise. Staying consistent becomes a struggle without a genuine interest or enjoyment in our activities. This episode will help you shift your perspective towards exercise from a chore to an enjoyable part of your daily routine. Yes, it’s possible and it can significantly impact your PCOS management.
Exercise for PCOS Health
It’s not just about the physical benefits; exercise for someone with PCOS can transform how the body handles food and manages insulin levels. In this episode you will learn how consistent, enjoyable physical activity can influence blood sugar levels and overall PCOS symptoms, making it a cornerstone of effective PCOS management.
Engaging with Your Exercise Goals
Understanding the 'why' behind your exercise regimen is crucial. During this episode, I will walk you through how to reflect on your motivations for exercising, which can be as varied as improving body strength, enhancing mood, or simply enjoying the outdoors. Identifying these motives and what you want to accomplish even outside of your workouts can help solidify exercise as a rewarding part of your PCOS management strategy.
Practical Tips for Enjoyable PCOS-Friendly Exercises
As always I will leave you with practical strategies to integrate enjoyable and sustainable exercise routines into your life. Whether choosing activities that align with your interests or setting realistic, enjoyable goals, these tips are designed to help you cultivate a positive and enduring relationship with exercise.
You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/123Let’s continue the conversation on Instagram!
What did you find helpful in this episode and what follow-up questions do you have?
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This episode explores the multifaceted role of Metformin in managing Polycystic Ovary Syndrome (PCOS). A medication known for its efficacy yet with a controversial reputation due to side effects, this episode aims to demystify Metformin, presenting both its potential benefits and the challenges it presents to women with PCOS.
The Science Behind Metformin and PCOS
Drawing from the recent research article, "Metformin: A New Approach" published in 2021, this episode aims to simplify the complex scientific discussions surrounding Metformin. You will learn more about the many benefits that metformin can offer PCOS as well as health in general.
Real-World Experiences with Metformin
Hear firsthand accounts of how Metformin has influenced the PCOS journey for many, including my personal experience and client experiences. This real-world insight provides a balanced view of what potential users might expect, addressing common apprehensions and how to set yourself up to avoid and effectively manage any arising side effects. The practical tips in this episode will boost your comfort and effectiveness of Metformin treatment if it aligns with your health objectives.
Today’s topic is designed to demystify Metformin and help you gain new perspectives if it’s been recommended to you by your doctor for your PCOS management. Whether considering starting Metformin or optimizing its use, or to help you prepare for conversations with healthcare providers. Go ahead and listen now, because this episode is a great resource for making informed decisions that align with your health goals.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/122
Let’s continue the conversation on Instagram!
What did you find helpful in this episode and what follow-up questions do you have? -
I’m excited for you to listen to this episode where I share a real-life example of how impactful our self-talk can be to our PCOS health. I am honored to share a story of body acceptance, self-love, and the pursuit of balanced hormones through the experiences of Zoe, one of my clients who has successfully navigated the challenges of PCOS. Listen now as we explore how embracing where you currently are can catalyze profound changes in health and self-perception.
Zoe's Journey:
Zoe, like so many women, struggled to align their current body image with her body goals while managing PCOS symptoms. Diagnosed in her late teens, Zoe was an athlete who managed her PCOS health without significant issues until she encountered frustrating plateaus in her fitness and health goals during her early twenties.
The Challenge of Plateaus:
Zoe spent several years striving for a specific body fat percentage and muscular tone but was met with repeated frustrations. Despite her disciplined approach to fitness and nutrition, Zoe found her efforts thwarted by her body's resistance to change—a resistance compounded by her hormonal imbalances.
A New Approach with Body Acceptance:
This episode emphasizes a shift from strict goal orientation to a more compassionate, understanding approach towards one’s body. We discuss how working with your body and adopting a nurturing mindset rather than commanding can lead to better health outcomes and a more positive self-image.
Lessons in Self-Love and PCOS Management:
Learn how Zoe, with guidance, eventually found her "sweet spot" where she could manage her PCOS health more effectively without stringent dietary restrictions, leading to a healthier and more enjoyable lifestyle while still meeting her fitness goals. This story serves as a reminder of the power of aligning with your body's needs.
Whether you're struggling with PCOS symptoms, body image issues, or hitting a plateau in your health goals, this episode offers insights into the importance of understanding and cooperating with your body. We explore strategies to overcome these challenges, emphasizing the importance of a supportive approach over a combative one. Happy listening.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/121
Let’s continue the conversation on Instagram!
What did you find helpful in this episode and what follow-up questions do you have? -
This episode concludes our PCOS root cause mini-series focusing on the hormone and nutritional disturbance root cause. As we reach the root cause pyramid’s apex, we explore the intricate connections between hormonal imbalances, nutritional deficiencies, and PCOS symptoms.
Understanding Hormonal and Nutritional Disturbances:
In this episode you will learn about the hormone and nutritional disturbance root cause, shedding light on how external factors like birth control or health problems can trigger hormonal chaos. We explore how seemingly minor changes in our hormonal environment can cascade into significant symptoms and disruptions in PCOS management.
Hormonal Chaos
Learn how abrupt changes such as stopping birth control can lead to severe hormonal imbalances, impacting overall health and exacerbating PCOS symptoms. This episode also reviews how intertwined insulin effects and inflammation are with hormonal disturbances, influencing the severity and management of PCOS.
Managing the Complexities
As we wrap up our series, we encourage revisiting previous episodes to grasp the interconnected nature of PCOS’s root fully causes. Each episode builds upon the last, offering a comprehensive understanding of how to tackle this complex condition from multiple angles. Including strategies for managing PCOS, from practical tips for managing weight, and regulating hormones, to incorporating a healthy lifestyle to mitigate the impacts of these disturbances.
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In this episode we’ll continue our deep dive into the root causes of PCOS with a focus on inflammation, a key player that often goes unrecognized. Listen now to explore how inflammation interacts with our bodies and exacerbates PCOS symptoms, as well as unravel the complexities of the hormonal feedback loops.
Understanding Inflammation's Role in PCOS
In this episode, you will learn about inflammation's impact on PCOS beyond the surface symptoms. I’ll explain how even without overt medical conditions, subtle ongoing inflammatory responses can intensify PCOS symptoms. This episode is crucial for anyone struggling to connect their lifestyle and environmental influences to improve their PCOS symptoms.
Lifestyle Factors and Inflammatory Responses
Explore how everyday choices can inadvertently invite inflammatory responses that worsen PCOS symptoms. This episode provides insights into how diet, stress, and environmental toxins play roles in inflammation. More importantly, it offers practical advice on mitigating these effects through informed lifestyle changes.
Navigating Misconceptions and Medical Advice
If you've been struggling with limited medical support for your PCOS, this episode aims to clarify common misconceptions about inflammation and its indicators. You'll gain insight into the critical importance of medical options within the specific context of PCOS, advocating for a more nuanced and informed approach to managing the condition.
Stay tuned and subscribe to ensure you don't miss out on invaluable insights in this mini-ongoing series designed to empower you in your fight against PCOS. Until next time, take care and nurture your health!
You can take the quiz to discover your root cause hereThe full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/119
Let’s continue the conversation on Instagram!
What did you find helpful in this episode and what follow-up questions do you have? -
In this episode, part of our ongoing mini-series on PCOS root causes, we delve deep into the insulin effect—how it uniquely impacts PCOS beyond traditional notions of insulin resistance. Learn the subtleties of insulin’s role and its broad implications, regardless of routine lab results.
The Insulin Effect
Discover the concept of the "insulin effect" which extends beyond classic insulin resistance to influence PCOS symptoms through less noticeable mechanisms. Learn how normal insulin activity might still provoke PCOS symptoms by stimulating the ovaries to produce excess androgens, even when bloodwork appears normal.
Medical Misconceptions
Learn the common disconnect between standard medical testing and the real-world implications of insulin's impact on the body. Understand why typical lab results might not fully capture the extent of insulin-related issues and what that means for managing PCOS.
Influence of Lifestyle on Insulin Sensitivity
Examine how modern lifestyle choices—like diet and stress levels—play a significant role in magnifying the insulin effect. Get actionable advice on modifying diet and lifestyle to better manage insulin levels and reduce its impact on PCOS symptoms. Discover how lifestyle adjustments can have such a tremendous impact on PCOS health.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/118
Let’s continue the conversation on Instagram!
What did you find helpful in this episode and what follow-up questions do you have? -
In this episode, we continue our mini-series about PCOS root causes, about the stress response as a root cause of PCOS. This episode will be peeling back the layers to uncover how our body's stress mechanisms influence PCOS symptoms.
Understanding the Stress Response in PCOS
The often overlooked stress response PCOS root cause plays a pivotal role in the exacerbation of PCOS symptoms. This episode will delve into how chronic stress, whether perceived or real, triggers a cascade of hormonal reactions that can lead to or worsen PCOS symptoms.
Cortisol and PCOS
You will learn how this primary stress hormone, when chronically elevated, can lead to increased androgen production, disrupting hormonal balance and contributing to common PCOS symptoms like irregular periods, hair loss, and acne. You will also learn about the interaction between cortisol and insulin and how stress can indirectly cause insulin levels to rise, further exacerbating PCOS symptoms by increasing androgen production.
Practical Insights and Lifestyle Considerations
As we unravel the intricacies of the stress response and its impact on PCOS, we also explore practical steps and lifestyle modifications to mitigate these effects with strategies to reduce stress in daily life, which can have a direct positive impact on managing PCOS symptoms. Plus insights on how to adjust diet and exercise routines to support hormonal balance and reduce the stress response in the body.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/117
Let’s continue the conversation on Instagram!
What did you find helpful in this episode and what follow-up questions do you have? -
Understanding PCOS Root Causes: A Comprehensive Overview
In this episode, we're tackling the topic of understanding the root causes of PCOS. I've received numerous questions about how to identify the specific root causes of PCOS, especially when the symptoms and indicators can often seem contradictory or confusing. Today, we're setting the stage for a series of discussions of each root cause in detail, providing clarity and actionable insights.
Decoding the Complexity of PCOS
PCOS is a complex syndrome that manifests differently in everyone, which is why a one-size-fits-all approach doesn't work. In today’s conversation, we'll explore the pyramid model of PCOS symptoms and root causes. Imagine a pyramid where the tip represents the visible symptoms of PCOS, like irregular periods and metabolic challenges. As we move down the pyramid, we uncover the layers of underlying issues drilling down to the foundational cause.
Cortisol and Stress: Triggers of PCOS
A key player at the base of our pyramid is cortisol, the stress hormone. Stress isn't just about feeling overwhelmed; it's about how your body perceives and reacts to various stressors. Excessive cortisol can lead to an increase in androgens, escalating PCOS symptoms.
The Insulin Connection: More Than Just Sugar
Moving up the pyramid, insulin resistance plays a significant role in PCOS. It's not just about sugar intake; it's about how insulin, when imbalanced, prompts the ovaries to produce excess androgens. We'll unpack the nuances of insulin management and its critical role in PCOS, emphasizing that insulin issues can arise even without overt diabetes symptoms.
Inflammation: The Silent Aggravator
Inflammation is another critical layer. Often overlooked, chronic inflammation can be fueled by stress, poor sleep, and dietary choices. It's a vicious cycle where inflammation leads to more insulin resistance and vice versa, exacerbating PCOS symptoms. Understanding and reducing inflammation can be a game-changer in managing PCOS.
Navigating Complex PCOS Scenarios
For many, the confusion doesn't stem from a single cause but a combination of factors. We'll explore scenarios where multiple root causes interact, such as post-birth control, where hormones and nutrition are thrown off balance, leading to a chaotic state. Identifying your primary root cause is akin to balancing a three-legged stool, ensuring no one cause is disproportionately affecting your health.
Engage with Us: Your PCOS Journey Matters
This episode is just the beginning of our journey into the root causes of PCOS. Stay tuned for the upcoming episodes, where we'll dive deeper into each cause, offering detailed insights and practical advice. PCOS Awareness Month is a great time to deepen our understanding and support each other in navigating this condition. If you have specific questions or need personalized advice, don't hesitate to reach out on Instagram @NourishedtoHealthy
I hope today's discussion enlightens and empowers you. Subscribe to stay updated, and join us as we unravel the complexities of PCOS together. Until next time, take care of yourselves and keep seeking the answers that work for your unique body and lifestyle.
You can take the quiz to discover your root cause here
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/116
Let’s continue the conversation on Instagram!
What did you find helpful in this episode and what follow-up questions do you have? -
In this special compilation episode of the PCOS Repair Podcast, you will learn the critical role of nutrition in managing PCOS symptoms and improving overall health. This episode combines insights from four key discussions: creating a PCOS-friendly pantry, resetting your hormones with food, the impact of restrictive diets on hormone health, and eating healthy on the go. Join me to explore practical advice, dietary strategies, and tips to help you nourish your body, balance your hormones, and live your best life with PCOS.
Pantry List and Glycemic Index ChartPCOS Detox ProgramRestaurant Guide for Eating Healthy for Your PCOS Hormones on the GoPCOS Root Cause Quiz
Episode Highlights
Your PCOS Pantry (Episode #14):
Learn how to set up a PCOS-friendly pantry to support healthier eating habits effortlessly. Discover the importance of meal planning and gradually incorporating PCOS-friendly ingredients. Swap out inflammatory fats and oils for healthier options like extra virgin olive oil, avocado oil, and coconut oil. Stock up on whole foods, healthy snacks, and organic meats to nourish your body and reduce PCOS symptoms. Download the free pantry list and glycemic index chart to get started on your journey to better health.
Reset Your PCOS Hormones (Episode #30):
Explore my seven-day reset method to quickly overcome sugar cravings, improve energy, and jumpstart healthy habits. Focus on using food to heal and balance PCOS hormones by cutting out sugar, dairy, gluten, and processed foods. Learn to listen to your body’s responses as you gradually reintroduce certain foods. Continue with a plan that fits your lifestyle and health goals to maintain healthy habits and long-term success.
Restrictive Diets and Hormone Health (Episode #31):
Understand the pros and cons of various diets and how to create a sustainable way of eating for PCOS. Which fad diets to avoid that offer short-term weight loss but can harm long-term health and worsen PCOS symptoms. Focus on a balanced approach tailored to your primary PCOS root cause, with plenty of vegetables, fruits, and high-quality proteins. Develop sustainable habits that support your health and allow you to enjoy life without feeling deprived.
PCOS and Eating Healthy On The Go (Episode #22):
Discover practical strategies for eating healthy on the go, whether preparing meals at home or choosing options at restaurants. Plan your meals for the week, considering your schedule and identifying when you’ll need quick, portable meals. Prepare and pack meals and snacks in advance, focusing on whole foods and minimally processed options. Use the restaurant guide to navigate menus and make better choices when dining out, ensuring you stay on track with your PCOS health goals.
Resources Mentioned:
Talk with me on Instagram: @NourishedtoHealthy Subscribe to the podcast on your favorite platform and leave a review to help spread awareness about PCOS and support other women in their health journey.Subscribe on Apple or Subscribe on Spotify
Let’s Connect
Join me next week for the start of PCOS awareness month when we will dive into the fundamentals of how to care for and nourish your PCOS hormones back to health. -
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.
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.
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:
Be sure to subscribe to the podcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify Talk with me over on Instagram @Nourishedtohealthy
Tune in to this episode to gain a deeper understanding of how to effectively incorporate supplements into your PCOS management plan. By focusing on the right supplements for your unique needs and combining them with healthy lifestyle changes, you can create a supportive environment for your body to thrive.
Keep Learning -
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.
Be sure to subscribe to the podcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify Talk with me over on Instagram @Nourishedtohealthy
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.
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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 Root Cause QuizGlycolic PadsDifferent Gel
PCOS & Hair Loss
Hair loss is a widespread concern among women with PCOS. In this segment, you will learn about the causes of PCOS-related hair loss and the importance of early prevention and treatment. Learn about the different treatments available, what to avoid, and holistic approaches to maintaining healthy hair. From understanding the role of androgens to the impact of insulin and inflammation, this episode covers everything you need to know to combat hair loss effectively.
PCOS and Laser Hair Removal
Elevated androgens, particularly testosterone, can lead to hirsutism, or excess facial and body hair growth, in women with PCOS. This episode explores the various hair removal options, with a focus on laser hair removal. Discover the benefits and drawbacks of shaving, waxing, sugaring, and chemical hair removal methods, and learn why laser hair removal can be a game-changer. We also discuss the importance of balancing your hormones for long-lasting results and how to prepare for and what to expect from laser treatments.
PCOS and Acne
Adult female acne is a common and often frustrating symptom of PCOS. Elevated testosterone levels contribute to deep, cystic acne that can be painful and leave scars. In this episode, we cover the best regimens, products, and lifestyle changes to manage PCOS-related acne. From topical treatments to antibiotics and other prescription medications, I discuss various options to help you achieve clearer skin. Additionally, you will discover gentle skincare routines and how to balance
lol your hormones naturally for better acne management.
The Hormone Domino Effect: Tracing Imbalances to Symptoms in PCOS
Understanding the intricate web of hormonal imbalances and symptoms in PCOS is crucial for effective management. This episode explains the hormone domino effect and how our genetics, environment, and lifestyle interplay to worsen or improve PCOS symptoms. We discuss the pyramid of hormone imbalances, from insulin and cortisol at the base to testosterone and estrogen at the top. By tracing these connections, you’ll learn how to identify and address your specific root causes, leading to a healthier, more balanced life.
Resources Mentioned -
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.
PCOS Root Cause QuizResearch Article on Weight Changes and ContraceptivesConnect with me on Instagram @nourishedtohealthyPCOS Root Cause Boot Camp for more information and get on the waitlist for early bird discounts and bonuses.
Episode #11: How to Lose Weight With PCOS
In this episode, you will learn why weight loss is so challenging for women with PCOS and uncover the secret to long-term success. I share my personal journey and discuss common misconceptions about weight loss. You'll learn why traditional diet advice often fails and discover what really works for sustainable weight loss. By focusing on hormone balance, nourishment, and a non-restrictive approach, you can achieve and maintain a healthy weight. We’ll also touch on the importance of mindset and how loving yourself plays a crucial role in this journey.
Episode #92: Weight Management and Contraception For PCOS Women
This episode tackles the complex relationship between birth control and weight gain. We’ll review recent research on the impact of different contraceptives on weight for women with PCOS. Understanding how these hormonal methods affect your weight can help you make more informed choices about your health and family planning. You will learn the specifics of various contraceptives, including the depo shot, implants, and copper IUDs, and their respective impacts on weight. This episode is a must-listen for anyone considering, currently using, or trying to recover from hormonal birth control.
Resources Mentioned: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
Be sure to subscribe to the podcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or Subscribe on Spotify Talk with me over on Instagram @Nourishedtohealthy
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