Episodios
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In this episode of the PCOS Repair Podcast, I get to share the inspiring journey of Annie, a former client who overcame PCOS symptoms, found healing, and reached her weight loss goals, all while honoring her mental health and navigating a history of disordered eating. Annie’s story is a powerful example of what can happen when you take a compassionate, root-cause-driven approach to managing PCOS.
The Emotional Side of Health Goals
This episode highlights the emotional weight of health journeys, especially when past struggles with body image or disordered eating are involved. Annie had previously done the work with therapists to address her eating disorder, but when she gained weight due to PCOS, she wanted to be cautious in her next steps. She recognized the importance of approaching her weight loss from a place of self-awareness, healing, and mental wellness.
Rather than diving into restrictive diets or fast fixes, Annie chose a slower, steadier pace that protected her emotional well-being. With continued support from her therapist, Annie and I worked together with a root-cause PCOS plan.
Why This Story Matters for Your PCOS Journey
This episode encourages you to rethink and personalize your approach to weight loss, health goals, and PCOS healing. Annie’s story demonstrates that sustainable results come from understanding your root causes, building nourishing habits, and protecting your mental and emotional well-being along the way. Whether you’re just starting or looking to recalibrate, this story offers hope and actionable insight for a more empowered path forward.
You can take the quiz to discover your root cause here
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The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/ep-148
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In this episode of the PCOS Repair Podcast, you’ll discover what it really means to live a PCOS-friendly lifestyle—and more importantly, how to design one that fits your unique needs. While the phrase "PCOS-friendly" gets thrown around a lot, it can often feel vague or even overwhelming. This episode offers a clear framework to help you stop guessing and start building a lifestyle that actually supports your body and your goals.
Understanding the Foundation of a PCOS-Friendly Lifestyle
A PCOS-friendly lifestyle isn’t about following a rigid formula or cutting out everything you enjoy. Instead, it’s about giving your body the nourishment and support it needs while also making sure your lifestyle works with your real life—not against it. Whether you're dealing with shift work, family obligations, food sensitivities, or just a packed schedule, your PCOS lifestyle has to be sustainable for you.
The Four Areas You Need to Know
In this episode, you’ll learn how to create that sustainable lifestyle by first understanding your PCOS root cause. This is essential for knowing which habits will actually move the needle for you. You’ll also reflect on your current health goals—whether it's energy, fertility, weight loss, or something else—as well as what your current life priorities allow for. From there, it’s all about taking aligned action to support your body in a way that feels doable, not overwhelming.
The Four Pillars of Hormone-Friendly Living
We will break down the four core pillars of a PCOS-friendly lifestyle: nutrition, movement, stress management, and emotional well-being. Each of these plays a crucial role in hormone balance and symptom relief. Rather than aiming for perfection, the goal is to build habits that are both effective and realistic for your daily life. You’ll hear why small shifts in these areas can lead to big improvements over time.
Making It Personal and Sustainable
This episode also walks through how to personalize your routine without falling into the all-or-nothing trap. You’ll learn how to start small, adjust as you go, and find the rhythms that feel natural and energizing. This isn’t about following someone else’s version of a “healthy lifestyle”—it’s about creating one that supports your health while also honoring your current capacity and real-life responsibilities.
Actionable Next Steps to Get Started
You’ll walk away from this episode with practical next steps, including taking the PCOS Root Cause Quiz, clarifying your main health goal, identifying your current priorities, and choosing a few simple habits to begin supporting your body today. This is the same framework I use with my own clients, and it’s one that can grow with you as your life evolves.
If you’re ready to stop following generic advice and start creating a lifestyle that works for your hormones, your body, and your life, this episode is a must-listen. Be sure to hit subscribe so you don’t miss upcoming episodes—and if you haven’t yet, head to the show notes to take the PCOS Root Cause Quiz and begin building a lifestyle that truly supports your PCOS healing journey.
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The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/ep-147
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Understanding the Importance of Vitamin D for PCOS Health
In this episode of the PCOS Repair Podcast, the spotlight is on vitamin D—a nutrient often mentioned in PCOS conversations but not always fully understood. Commonly referred to as the "sunshine vitamin," vitamin D plays a critical role not only in bone health but also in glucose metabolism, inflammation reduction, and immune system support. These are all key factors in managing PCOS. This episode explores how vitamin D influences these processes and why it’s especially important for women with PCOS to monitor and maintain healthy levels.
How Your Body Absorbs and Utilizes Vitamin DVitamin D is a fat-soluble vitamin, meaning it needs dietary fat to be absorbed properly. Whether you're getting it from food, supplements, or sunlight, understanding how absorption works is essential. This episode explains the best ways to ensure your body can utilize vitamin D efficiently, including the types of foods that support absorption and the limitations of relying solely on sun exposure—especially in less sunny climates or during winter months.
Common Risk Factors for Vitamin D DeficiencyEven with efforts to eat well and spend time outdoors, many people still have low vitamin D levels. This episode covers some of the reasons for that, including certain chronic health conditions, higher body fat percentages, and issues with the body’s activation process of vitamin D through the liver and kidneys. You’ll also hear why a low-fat diet or poor nutrition in general can impact your ability to maintain adequate levels.
Testing for Deficiency and When to SupplementIf you’re unsure whether you’re getting enough vitamin D, the most reliable method is a simple blood test. In this episode, you'll learn what those lab results mean, how to interpret them beyond just the "normal" range, and when to retest. It also offers practical suggestions for choosing a supplement and how to avoid overdoing it—especially since vitamin D is stored in the body and can accumulate over time.
Why Vitamin D Matters in Your PCOS JourneyWhile no single supplement is a fix-all for PCOS, vitamin D can play a significant supporting role. From improving insulin sensitivity and reducing inflammation to helping regulate hormones, this nutrient may be a crucial piece of the puzzle for those with a deficiency. This episode breaks down how correcting low levels of vitamin D can be a powerful first step toward feeling better—without overcomplicating your routine or chasing a quick fix.
Be sure to check out the free PCOS Supplement Guide at supplementsforpcos.com. It includes trusted product recommendations, dosing guidelines, and additional insight to help you choose the right supplements for your unique needs.
You can take the quiz to discover your root cause hereSupplement Guide
Vitamin D
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The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-146 -
Understanding the Link Between PCOS and Weight
In this episode of the PCOS Repair Podcast, the spotlight is on one of the most talked-about PCOS symptoms—weight. Whether it’s the frustration of weight gain, the confusion around how to lose it, or the struggle to maintain progress, weight is a concern for many women with PCOS. But contrary to what some might hear from doctors or online sources, weight is not the cause of PCOS—it’s a symptom. That said, excess weight can exacerbate root causes like insulin resistance and inflammation. This episode walks you through the key myths around PCOS and weight and introduces a new way of thinking about your health and your ideal weight.
The Problem with “Just Lose Weight” Advice
You’ve likely heard it before: “Just lose weight and your PCOS will improve.” But that kind of oversimplified advice ignores how complex and sensitive PCOS metabolism can be. In this episode, you’ll discover why the way you approach weight loss matters just as much as the weight loss itself. Crash diets, excessive calorie restriction, and high-stress methods can actually worsen hormonal imbalances, shut down reproductive hormone production, and make you feel worse overall. Instead, in this episode, you’ll learn how to shift toward a more balanced and personalized approach that prioritizes long-term metabolic health.
How to Approach PCOS Weight Loss the Right Way
This episode explores how small changes in how you eat, move, and rest can lead to steady fat loss while preserving muscle, boosting your metabolism instead of tanking it. You’ll also hear how increasing muscle mass improves insulin sensitivity and helps reduce inflammation, which are two major drivers of PCOS symptoms.
Weight loss that lasts doesn’t come from shame or punishment. It comes from self-awareness, self-compassion, and understanding your body’s unique needs. In this episode, you’ll hear the key to breaking the cycle of yo-yo dieting. You'll learn how approaching your PCOS journey with grace and curiosity helps you stay consistent and build a lifestyle that supports your health goals without burnout. It’s not about being perfect—it’s about being kind to yourself while moving toward your best health.
Discovering Your Ideal PCOS Weight
I have helped 100s of women find their “ideal” weight with PCOS. It’s about finding the weight range where your body feels strong, your energy is stable, your symptoms improve, and your habits feel sustainable. This episode breaks down what that looks like and how to identify your personal sweet spot. It’s not about what the scale says—it’s about how your body functions and how you feel day to day. This section helps you reframe weight loss as a process of discovery, not restriction.
Once you’ve found that sweet spot where your PCOS symptoms are improving and your lifestyle feels livable, it’s time to transition to maintenance.
This episode wraps up with a reminder that your PCOS health journey is not about reaching a specific weight or fitting a certain size. It’s about reclaiming your energy, confidence, and hormone balance so you can feel like yourself again. The goal is progress, not perfection—and with the right support and understanding, you can absolutely find a weight and lifestyle where your body thrives.
You can take the quiz to discover your root cause here
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In this episode of the PCOS Repair Podcast, you'll discover how targeted nutritional supplementation can help reduce oxidative stress and improve hormone and metabolic function in women with PCOS. This discussion is based on a recent research article titled The Effects of Nutritional Supplementation on Oxidative Stress and Hormonal and Lipid Profiles in a PCOS-Affected Female. If you’ve been wondering whether certain nutrients—like vitamin D or omega-3s—can actually help with PCOS symptoms, this episode breaks it down in a practical and research-backed way.
Oxidative Stress and PCOS
Oxidative stress is a type of internal cellular stress caused by an imbalance between free radicals and antioxidants in the body. It’s not the kind of stress you feel emotionally, but rather the kind that leads to cellular damage and accelerates aging. In PCOS, oxidative stress is particularly concerning because it contributes to insulin resistance, increased androgens, chronic inflammation, and even fertility issues. It can also impair egg quality and affect ovulation, adding another layer of complexity for women trying to conceive.
Oxidative Stress Biomarkers (Labs)
This research highlights a few key biomarkers to assess oxidative stress levels, including malondialdehyde (MDA), total antioxidant capacity (TAC), glutathione (GSH), and nitric oxide (NO). Each of these indicators can help reveal the degree of oxidative damage in the body and how effectively your systems are working to counteract it. In women with PCOS, these markers are often out of balance, showing both elevated oxidative damage and diminished antioxidant defense.
Supplements That Help Reduce Oxidative Stress
This episode explores several key nutrients that play a powerful role in reducing oxidative stress for women with PCOS. These nutrients help lower inflammation, support metabolic function, and improve insulin sensitivity—all of which are essential for hormone balance. Some have been shown to lower testosterone levels and enhance the body’s ability to manage blood sugar, while others support thyroid health and overall inflammation regulation. Some nutrients promote gut health, which is closely tied to hormone regulation, and even those that support better sleep while offering antioxidant benefits that may positively influence fertility. One of the most exciting findings from this study is the suggestion that certain nutrients can influence how genes express themselves. Some support IGF-1 levels, which are important for egg development and ovulation, while others impact insulin sensitivity through specific genetic pathways. There’s also evidence that certain nutrients may reduce the expression of genes involved in chronic inflammation. While more research is needed, this emerging science highlights the potential for nutrition to make meaningful changes at a cellular level.
Supplements in Your PCOS Strategy
No one supplement will fix PCOS, but using the right nutrients can significantly reduce oxidative stress and improve hormone function. As always, quality matters. Choose third-party tested brands and remember that supplements should complement, not replace, lifestyle interventions.If you're looking for trusted supplement recommendations, you can download the free PCOS The Supplement Guide. I’ve included a list of high-quality brands and tips for getting started.
Improving oxidative stress through nutrition is a powerful tool for managing PCOS. From fertility to energy levels to long-term hormone balance, this episode offers a fresh perspective on what’s possible with the right support.
You can take the quiz to discover your root cause here.
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In this episode of the PCOS Repair Podcast, the spotlight is on one of the most frustrating and commonly misunderstood symptoms of PCOS: fatigue. Whether it's that mid-afternoon slump, the struggle to get out of bed, or the sense of always running on empty, energy issues affect many women with PCOS, and today’s conversation dives deep into why that happens and how to fix it.
Understanding the Link Between PCOS and Fatigue
Fatigue isn’t just about being tired—it’s often the result of a disrupted circadian rhythm. This internal clock controls when you feel alert or sleepy and can easily be thrown off by inconsistent sleep schedules, poor light exposure, or high stress. Even without a formal diagnosis like Addison’s or Cushing’s disease, subtle imbalances in cortisol can dramatically affect how energized you feel throughout the day.
Caffeine and sugar might offer a quick boost, but they often set you up for a hard crash. In this episode, you’ll learn why starting your day with balanced meals instead of quick fixes is crucial for avoiding that roller coaster of energy highs and lows. Learn how even intense workouts can leave you depleted if you don’t support your body with proper nutrition and hydration afterward.
Identifying the Root Causes of PCOS-Related Fatigue
While daily energy dips are frustrating, long-term fatigue that builds over weeks or months is another level entirely. This deeper exhaustion often follows prolonged stress or trauma and is commonly seen in women managing PCOS. When your body has been running on adrenaline for too long, your energy systems begin to falter, leaving you constantly drained.
Fatigue can show up differently depending on your PCOS root causes. Inflammation can make your body feel heavy and sluggish, an overactive stress response burns through your energy reserves too quickly, and insulin resistance leads to sugar crashes that zap your energy. Often, it’s a combination of all three. In this episode, you’ll discover how understanding your root causes is a critical piece of reclaiming your energy.
If you’ve been feeling run-down and tired all the time, this episode is your invitation to shift your focus. Start by creating a more consistent sleep schedule, balancing your meals, building movement into your week, and reducing unnecessary stress. These small changes can create powerful momentum.
You can take the quiz to discover your root cause here
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The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/ep-143
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Welcome back to the PCOS Repair Podcast! Today's episode is particularly inspiring as I share the journey of one of my patients, Taylor, and her battle with PCOS and weight management. Taylor's story highlights the significance of identifying root causes in achieving sustainable weight loss and overall health improvements.
Taylor’s Journey Through PCOS and Weight Challenges
Taylor's struggle with weight began early. Despite being an active child, she started experiencing unmanageable weight gain following her growth spurt at age 12. As she transitioned into adolescence and beyond, her challenges with weight only intensified, complicated by her PCOS diagnosis. Like many, Taylor's initial approach to managing her weight was through rigorous exercise and strict dieting—tactics that, while common, often led to frustration and minimal long-term success.
The Impact of Misinformation and the Importance of Personalized Strategies
One key aspect of today's discussion revolves around the misinformation surrounding PCOS and weight loss. The internet is riddled with one-size-fits-all solutions that promise quick results, from diet plans to workout routines and supplements. However, these often do not account for the individual complexities of PCOS. Taylor's story serves as a reminder that what works for one person may not be effective for another, especially when dealing with a condition as multifaceted as PCOS.
A New Approach to PCOS and Weight Loss
We delve into common misconceptions that hinder progress for many dealing with PCOS. For instance, the myth that certain exercises can exacerbate PCOS symptoms due to cortisol spikes, or that all dairy and gluten products should be avoided. Through Taylor's experience, we learn that understanding the nuances of your own body's responses to food, stress, and exercise is crucial. This personalized insight allows for a more effective and sustainable management plan.
Taylor’s Path to Understanding Her PCOS
Through working together, Taylor and I explored deeper into her specific root causes of weight gain associated with PCOS. This involved comprehensive lab work and lifestyle evaluations that went beyond standard PCOS protocols. We discovered key issues like her high sensitivity to carbohydrates and a chronic cycle of undereating that disrupted her metabolic health.
Strategic Changes and Sustainable Results
Armed with this new understanding, we implemented tailored dietary adjustments and lifestyle interventions that gradually helped Taylor break through her weight loss plateau. In this episode, you will hear the steps we took and the adjustments she took to break her weight loss plateau and finally achieve lasting easily maintainable weight loss.
Taylor's success story is a testament to the power of personalized care and the importance of addressing the underlying factors of PCOS. I hope that this story inspires you that achieving and maintaining a healthy weight with PCOS isn't about drastic, short-term fixes but about making informed, gradual changes that align with one's unique health needs.
You can take the quiz to discover your root cause here
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The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/142
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This episode is addressing common misinformation regarding PCOS, explores where it comes from, and offers strategies to navigate through the noise effectively. Misinformation surrounds us, where personal anecdotes and marketing heavily influence our perceptions and decisions. We’ll dissect some prevalent myths and provide you with the tools to make informed decisions about managing your PCOS.
The Origins of Misinformation in PCOS Management
Misinformation about PCOS frequently arises from personal success stories shared on social media and aggressive marketing tactics for supplements, diets and coaching. Influencers and marketers often promote diet plans, supplements, and lifestyle changes that claim to be the ultimate or only solution to PCOS symptoms. However, these sources may not always present the full picture, often offering solutions that are exaggerated, fear-based, or not universally applicable.
Navigating PCOS Misinformation
One major challenge with misinformation is that it encourages constant switching between health plans, preventing consistency, which is essential for lasting progress. This inconsistency can lead users to feel disillusioned and believe that no treatment will be effective for them. This episode debunks some common myths and misconceptions about PCOS, helping you to understand your unique needs and how to address them effectively.
Debunking Common PCOS Misconceptions
During this episode we’ll discuss several areas where misinformation is common, including:
Exercise MisconceptionsMyths about DairyGluten MythsInaccurate Carbohydrate suggestionsSupplement MisunderstandingsLab Testing and PCOS:Empowering Your PCOS Journey
To effectively manage PCOS, it's crucial to cut through the misinformation by understanding the root causes of your symptoms, recognizing the unique aspects of your condition, and implementing a sustainable and personalized plan based on scientific research and personal health data. This approach ensures that the management strategies you adopt are tailored specifically to your needs and are grounded in reliable evidence, leading to better long-term outcomes.
PCOS DETOX
Appraising Unmet Needs and Misinformation Spread About Polycystic Ovary Syndrome in 85,872 YouTube Comments Over 12 Years: Big Data Infodemiology Study
You can take the quiz to discover your root cause here
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The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/141
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This week’s episode is a supplement spotlight for Maca, a plant native to Peru known for its medicinal properties. Let’s explore its potential in managing PCOS symptoms. We’ll focus particularly on its impact on fertility, mood, energy, and metabolic health. Tune in to dissect scientific studies and offer practical advice on integrating maca into your PCOS management strategy.
Potential Benefits of Maca
Maca has long been revered for its health benefits and has traditionally been used to enhance fertility, libido, stress management, and energy along with many other benefits.
Scientific research on maca is limited but promising. This episode discusses some of the research about fertility and metabolic health benefits. Maca’s influence through the hypothalamic-pituitary-adrenal axis may explain its ability to enhance stress tolerance, categorizing it as an adaptogenic herb that helps regulate stress and hormonal balance.
Maca supports the entire menstrual cycle by enhancing the follicular phase, supporting luteal surge for healthy ovulation, and promoting balanced estrogen and progesterone levels. Having a single herb that supports the full menstrual cycle is rare, making maca particularly valuable for women trying to conceive. However, it has not been studied for safety during pregnancy, so it is generally recommended to discontinue use once pregnancy is achieved.
Maca may also benefit metabolic health, particularly in blood sugar regulation and lipid metabolism. Another study on young adult women in 2022 demonstrated that maca significantly improved mood and energy levels.
Choosing a Safe Maca Supplement
Due to concerns over heavy metal contamination in supplements, selecting a reputable brand is essential. Look for third-party testing to ensure purity and safety. The PCOS Supplement Guide recommends trusted brands that meet stringent quality standards.
Integrating Maca into a Holistic PCOS Management Plan
As with all supplements Maca should complement a comprehensive approach to PCOS that includes nutrition, physical activity, and medical care. While it supports hormonal balance and metabolic health, holistic lifestyle adjustments are crucial for effective long-term management.
Maca can be a helpful tool for fertility support, hormone balance, and metabolic health, but it is not a magic fix for PCOS. For more insights and resources, download our free PCOS Supplement Guide at www.supplementsforpcos.com, and subscribe to our podcast for more episodes on PCOS management.
Get My PCOS Supplement Guide
You can take the quiz to discover your root cause here
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The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/140
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Today’s episode is dedicated to unraveling the complexities of birth control in the context of PCOS. Explore how synthetic hormones might influence PCOS symptoms and hormonal imbalances, providing you with a range of perspectives to help make informed decisions adaptable to different life stages.
Navigating Birth Control Choices Through Life’s Phases
This episode discusses whether birth control is the right choice for you based on your lifestyle needs. The best option during your teenage years may not be ideal in your twenties, thirties, or as you approach menopause. It also explores lifestyle adjustments, the choice between synthetic and bioidentical hormones, and various birth control methods. The goal is to empower you to personalize your approach based on how your body responds, your specific symptoms, and your overall health and lifestyle needs.
Understanding Your Menstrual Cycle and Hormonal Influence
Understanding the hormones of the menstrual cycle lays the foundation for understanding how birth control impacts your body. The cycle involves several key phases: the estrogen-powered follicular phase that prepares your ovaries for ovulation, the ovulation phase marked by a surge in luteinizing hormone and the release of the egg, and the luteal phase where progesterone prepares the body for a potential pregnancy or triggers menstruation pregnancy doesn’t occur. For those with PCOS, these phases are often irregular, leading to non ovulatitory cycles or difficulty predicting when it occurs despite using ovulation tracking tools.
Exploring Alternative Birth Control Options
For those seeking non-hormonal methods due to side effects or personal preferences, we discuss alternatives such as the Copper IUD, barrier methods like diaphragms and condoms, and the Fertility Awareness Method, noting their specific considerations and effectiveness. This episode also discuses when and if birth control is needed. After listening you will have the consideration points necessary to decide if birth control is for you or not at this current time and more importantly how to manage your PCOS with lifestyle even if you do decide birth control is
This episode emphasizes that there is no one-size-fits-all solution for managing PCOS with birth control. Understanding your body’s unique needs and maintaining open communication with your healthcare provider are key to finding the most suitable birth control approach.
You can take the quiz to discover your root cause here
Episode #126:Research Recap: Journal Article Review on PCOS Contraception
Episode #116: The Pyramid of PCOS: Breaking Down the Root Causes for Better Health
Episode #117: The Stress Response Root Cause
Episode #118: The Insulin Effect Root Cause
Episode #119: The Root Cause of Inflammation
Episode #120: The Root Cause of Hormone and Nutritional Disturbances
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The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/139
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This episode explores the psychological impact of Polycystic Ovary Syndrome (PCOS), a crucial aspect usually overshadowed by the physical symptoms. This episode discusses insights from the research article "The Invisible Struggle: The Psychological Aspects of Polycystic Ovarian Syndrome". This article shines a light on the social misconceptions and internal struggles faced by those dealing with PCOS, highlighting how these challenges go beyond the physical to affect mental health profoundly.
The Overlooked Psychological Struggles of PCOS
This episode explores the psychosocial burdens that individuals with PCOS endure. These struggles include dealing with social misconceptions, stigmatization, and the personal distress caused by the chronic nature of PCOS. Understanding these factors is crucial as they significantly influence the overall quality of life and emotional resilience of those affected. This episode will shed light on how to move past these struggles to better PCOS health both mental and physical.
Addressing PCOS with a Holistic Approach
By understanding the root causes—insulin resistance, chronic stress, and systemic inflammation—and employing strategies to manage these issues, women can not only alleviate their physical symptoms but also significantly improve their mental and emotional health. However, the ability to improve these root causes must involve a comprehensive strategy that addresses your emotional and mental health. By integrating strategies that address mental health and emotional wellness, women with PCOS can develop resilience, reduce the psychological burden of managing a chronic condition, and enhance their overall quality of life.
Empowering Self-Management and Advocacy
By understanding your body better and the specifics of your health, you can better navigate your treatment options and advocate for more personalized care. Public awareness and healthcare provider education are also crucial in improving the diagnosis and management of PCOS.
Listen now to explore more about the psychological aspects of PCOS, the full research article by Deepika Diwani is available via a link below.
You can take the quiz to discover your root cause here
The Invisible Struggle: The Psychosocial Aspects of Polycystic Ovary Syndrome
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The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/138
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This episode goes deeper into the role of luteinizing hormone (LH) in regulating the menstrual cycle and its implications for those with PCOS. Discover the essential functions of LH, how it influences fertility, and why it's particularly significant for understanding and managing PCOS symptoms and health.
Key Functions of Luteinizing Hormone
Luteinizing hormone plays a critical role in both men and women by regulating important aspects of the reproductive system. For women, LH is crucial for managing estrogen and progesterone levels, which are essential to creating the rhythm of the menstrual cycle's phases. Learn how LH operates within a healthy cycle, including the sharp surge before ovulation, which is crucial for releasing the egg.
Challenges of LH Imbalance in PCOS
Many women with PCOS experience an imbalance in their LH-to-FSH (follicle-stimulating hormone) ratio, which can lead to disrupted menstrual cycles and challenges with ovulation. This section explains the typical LH imbalances seen in PCOS, how they affect the body, and the complications that may arise, such as the failure to trigger proper ovulation and the development of cystic ovaries.
Limitations of Ovulation Predictor Kits for PCOS
You will learn the limitations of ovulation predictor kits (OPKs) for women with PCOS, who may experience misleading results due to chronically elevated LH levels. Explore why these tools often fail to provide accurate readings and how they can lead to confusion about ovulation and fertility windows.
Addressing the Root Causes of LH Dysfunction in PCOS
Understanding and managing the underlying causes of elevated LH and testosterone levels can help improve their effects on the menstrual cycle and overall health. We discuss strategies to discover and manage the common triggers of LH imbalances in PCOS.
Your PCOS Period Repair ManualYou can take the quiz to discover your root cause here
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The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/137
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In this episode of the PCOS Repair Podcast! I’ll focus on a prevalent issue many women with PCOS face, illustrated through the journey of one of my patients Janelle. This episode uncovers the common challenges and misconceptions surrounding PCOS from adolescence through adulthood and gives you a window into what the path to PCOS freedom looks like.
Janelle’s Struggle with PCOS
Janelle’s PCOS symptoms began subtly with semi-regular periods during her teenage years, leading to a diagnosis and subsequent birth control treatment in her late teens. However, the temporary solution masked underlying issues, which surfaced dramatically when she discontinued birth control at 27 to start a family. The absence of natural periods post-birth control led Janelle through a frustrating cycle of unsuccessful fertility treatments, highlighting the need for a different approach to her PCOS management.
Achieving Natural Menstrual Regularity
After years of hormonal treatments with little success, Janelle sought an alternative strategy focusing on natural restoration of her menstrual cycle. During this episode I will walk you through what changes she made and how she approaches her PCOS health differently so that she could finally experience regular cycles and ultimately optimize her fertility
Comprehensive Approach to Managing PCOS
This episode explores the importance of understanding the intricacies of PCOS and why conventional methods like birth control and reactive fertility treatments often fall short. Through Janelle’s experience, we’ll discuss the effectiveness of the Dutch test in providing a detailed hormonal landscape, which is crucial for tailoring treatment strategies that address specific imbalances and root causes.
Lessons from Janelle’s Journey
Janelle’s story will illustrate the powerful reminder of how important a proactive and informed approach to PCOS is. By integrating comprehensive hormonal testing and embracing a holistic lifestyle focus, women can significantly enhance their health and fertility. This episode will assist you seek out and advocate for personalized care and to explore all avenues for managing their PCOS effectively.
You can take the quiz to discover your root cause here
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The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/136
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This episode of the PCOS Repair podcast focuses on harnessing the power of exercise to enhance hormone balance and manage PCOS symptoms effectively. This episode is all about actionable steps. Here, you will discover the truths about physical activity and PCOS, differentiate the myths that could be hindering your progress, and learn how to tailor an exercise regimen that optimizes your health.
PCOS and Exercise
Exercise is universally acknowledged as a vital component of a healthy lifestyle. However, for those managing PCOS, the landscape of information can often be confusing and contradictory. This episode clarifies the factual benefits of exercise for PCOS, helps you navigate through the common myths, and provides guidance on developing a workout routine that is not only effective but enjoyable—ensuring it becomes a consistent part of your lifestyle.
Progressive Exercise: Building a Sustainable Routine
Understanding the progressive nature of exercise is crucial. While eating healthily is more straightforward, exercise requires a build-up in intensity and complexity. Whether you're lifting weights or engaging in cardio, it's essential to start at a level that matches your current fitness and gradually increase the challenge. This segment encourages listeners to view fitness as a journey, emphasizing the importance of progression and adaptation over time.
Controversies of Exercise for PCOS
The episode also tackles the controversies surrounding PCOS and exercise, particularly the myths about cortisol and intense physical activity. It breaks down the science behind stress and exercise, offering insights into how to manage and monitor your body's response to ensure your activities are beneficial, not detrimental.
Implementing an Effective PCOS Exercise Strategy
Finally, you will learn how to implement an effective exercise strategy tailored to your specific PCOS symptoms and fitness goals. This includes practical tips on monitoring your progress, adjusting your routine as needed, and working collaboratively with healthcare providers to ensure your exercise plan is safe and effective.
You can take the quiz to discover your root cause here
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The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/135
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This episode shines a spotlight on ashwagandha, a supplement that might be beneficial for those managing PCOS. Known for its stress-relieving properties, ashwagandha has been used historically across Asia and Africa and falls under the category of adaptogens, which are agents believed to help the body resist various types of stress.
Understanding Adaptogens
You’ll learn about how ashwagandha helps the body manage both physical and mental stress by potentially reducing the activity of the hypothalamic-pituitary-adrenal (HPA) axis. This action may regulate how much cortisol is distributed throughout the body, aiding in stress management.
The Benefits of Ashwagandha for PCOS
Explore various studies that have investigated ashwagandha's effectiveness in reducing perceived stress, enhanced athletic performance, and potentially aiding in conditions such as anxiety and depression. Discussions include dosage recommendations and insights into the specific benefits for PCOS symptoms.
Who Should Consider Ashwagandha?
I will also cover important considerations and precautions for those thinking about adding ashwagandha to their supplement regimen. Special attention is given to its appropriateness for pregnant women, individuals with autoimmune diseases, thyroid disorders, or liver issues, and the recommended duration for its use. You will learn how ashwagandha can fit into a broader PCOS management strategy that includes nutrition, exercise, and medical treatments.
For a deeper dive into PCOS supplements here is my detailed guide. This guide offers comprehensive insights into the supplements that may help manage PCOS effectively, along with exclusive discounts for podcast listeners.
You can take the quiz to discover your root cause here
Let’s continue the conversation on Instagram!
What did you find helpful in this episode and what follow-up questions do you have?
The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/134 -
In this episode of the PCOS Repair Podcast, we tackle a hot topic that has stirred many questions among our listeners—what to eat to help improve PCOS symptoms. Whether it’s the occasional sweetener in your coffee, weekly pizza nights, or navigating gluten-free options, today’s discussion aims to address these concerns and more, guiding you towards making informed nutritional choices for managing PCOS.
PCOS Nutrition: Beyond Good and Bad Foods
It’s time to learn about the world of nutrition where no food is inherently good or bad. Explore how to transform your approach to eating by focusing on nourishment rather than labeling foods. This episode debunks common misconceptions about carbohydrates and introduces the concept of food as just food—essential supplies for your body’s needs.
Build Sustainable Dietary Habits
Discover how to create a sustainable way of eating that transcends the typical diet mentality. Learn the importance of prioritizing nourishment and how to approach dietary changes with a long-term perspective. You will also learn the harmful effects of crash dieting and the benefits of a balanced, nourishing diet.
Become Your Own Nutrition ExpertLearn how to become an expert on your own body’s nutritional needs. This episode will discuss the importance of personalized nutrition and dispels one-size-fits-all diet myths, offering insights into how to adapt your eating habits based on personal health goals and the underlying causes of PCOS.
Strategic Enjoyment of Food
Incorporate the strategic enjoyment—how to incorporate favorite foods into your diet without compromising your health goals. This part of the episode discusses how to enjoy foods responsibly and how occasional indulgences can fit into a healthy lifestyle without leading to setbacks.
Personalized NutritionWhen you finally understand and address the root causes of PCOS through diet. While listening to this episode you will discover the importance of identifying personal triggers and tailoring your diet to combat specific symptoms, whether they are related to weight, energy levels, or hormonal balance.
You can take the quiz to discover your root cause here
The PCOS Root Cause Boot CampLet’s continue the conversation on Instagram!
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The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/133 -
Welcome back to the PCOS Repair Podcast! Today, we delve into a compelling research article that connects the dots between inflammation and it’s connection with insulin resistance and ovarian dysfunction in PCOS. This episode builds on our previous discussions about the multifaceted nature of PCOS, where stress, insulin and inflammation significantly impact the condition.
Inflammation and Its Impact on PCOS
Inflammation is often a buzzword in health discussions, blamed for everything from hormonal imbalances to digestive woes. In this episode, you'll gain a focused understanding of how inflammation specifically affects PCOS and worsens symptoms through increased androgen production and insulin resistance.
Key Insights from Recent PCOS Research
The discussion centers around the research article, "Inflammation in Polycystic Ovarian Syndrome: Underpinning of Insulin Resistance and Ovarian Dysfunction," which sheds light on how inflammation acts as a major contributor to PCOS. You will learn how dietary triggers can induce oxidative stress and greater inflammatory response as well as strategies for managing PCOS effectively.
Personalizing Your Approach to PCOS Management
We’ll discuss the importance of recognizing the unique aspects of your PCOS condition. Learn to look beyond generalized symptoms and identify your specific inflammatory triggers that may differ vastly from other women. By understanding and managing underlying inflammation, you can significantly alleviate PCOS symptoms and improve overall health.
Alright, let’s dive in! Happy listening
You can take the quiz to discover your root cause here
Inflammation in Polycystic Ovary Syndrome: Underpinning of insulin resistance and ovarian dysfunction
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The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/132 -
Welcome to a New Year of PCOS Health!
In this week’s episode of the PCOS Repair podcast, we’ll kick off the new year by exploring the impactful difference between setting New Year’s resolutions and creating an intentional, actionable plan for your PCOS health. Grab your pen and paper—this interactive session is designed to help you start the year with clarity and purpose.
Understanding Resolutions vs. Intentions
The episode begins by diving into the definitions and implications of ‘resolutions’ versus ‘intentions.’ A resolution often represents a firm decision to do or not do something, which can sometimes lead to disappointment if not followed through. This episode encourages a shift towards setting intentions, which allows for more flexibility and adaptability in achieving your goals, particularly in managing PCOS.
Setting Intentional Goals for PCOS
I’ll guide you through my step-by-step process to set meaningful and realistic goals for your PCOS journey. Whether it’s managing weight, improving hormonal balance, or enhancing overall health, this section helps you define what you truly desire from your efforts and how to envision the lifestyle changes needed to get there.
Actionable Steps to Achieve Your Goals
As you transition from broad intentions to specific, actionable steps that align with your personal health objectives. This episode emphasizes the importance of breaking down your goals into manageable tasks, prioritizing them, and confronting any obstacles that may arise, ensuring a structured path toward your PCOS management.
Building Sustainable Habits for PCOS Management
You’ll explore strategies to transform your actionable steps into sustainable habits. This section provides insights on integrating new routines into your daily life, making them as natural and automatic as brushing your teeth. The focus is on consistency and gradually building a lifestyle that supports your PCOS health without feeling overwhelmed.
Interactive Guidance and Personal Reflection
Throughout this episode, I encourage you to actively participate by writing down your thoughts, reflecting on your current habits, and identifying areas for improvement. This interactive approach enhances understanding and empowers you to take concrete steps toward a healthier year.
You can take the quiz to discover your root cause here
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The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/131 -
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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