In this episode of the PCOS Repair Podcast, we tackle a hot topic that has stirred many questions among our listeners—what to eat to help improve PCOS symptoms. Whether it’s the occasional sweetener in your coffee, weekly pizza nights, or navigating gluten-free options, today’s discussion aims to address these concerns and more, guiding you towards making informed nutritional choices for managing PCOS.

PCOS Nutrition: Beyond Good and Bad Foods

It’s time to learn about the world of nutrition where no food is inherently good or bad. Explore how to transform your approach to eating by focusing on nourishment rather than labeling foods. This episode debunks common misconceptions about carbohydrates and introduces the concept of food as just food—essential supplies for your body’s needs.

Build Sustainable Dietary Habits

Discover how to create a sustainable way of eating that transcends the typical diet mentality. Learn the importance of prioritizing nourishment and how to approach dietary changes with a long-term perspective. You will also learn the harmful effects of crash dieting and the benefits of a balanced, nourishing diet.

Become Your Own Nutrition Expert

Learn how to become an expert on your own body’s nutritional needs. This episode will discuss the importance of personalized nutrition and dispels one-size-fits-all diet myths, offering insights into how to adapt your eating habits based on personal health goals and the underlying causes of PCOS.

Strategic Enjoyment of Food 

Incorporate the strategic enjoyment—how to incorporate favorite foods into your diet without compromising your health goals. This part of the episode discusses how to enjoy foods responsibly and how occasional indulgences can fit into a healthy lifestyle without leading to setbacks.

Personalized Nutrition

When you finally understand and address the root causes of PCOS through diet. While listening to this episode you will discover the importance of identifying personal triggers and tailoring your diet to combat specific symptoms, whether they are related to weight, energy levels, or hormonal balance.

You can take the quiz to discover your root cause here

The PCOS Root Cause Boot Camp 

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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

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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

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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

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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! 

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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 Supplements

The supplement industry is vast and sometimes overwhelming. This part of the discussion emphasizes the importance of choosing supplements that are not only known to be effective but also offered by brands that are safe and well-researched. You'll learn how to sift through the marketing noise prevalent in the supplement industry to find products that genuinely benefit PCOS management.

How to Select the Right Supplements for PCOS

Selecting the right supplement involves more than picking a popular or well-marketed product. It requires:

- Identifying your specific PCOS symptoms, root causes, and your personal goals.

- Researching which supplements effectively address these issues.

- Evaluating the credibility and safety of the brands you consider.

In this section, I will walk you through how to identify each of these factors in a way that is unique to you. This way you can easily discuss the supplements you are considering with your healthcare provider, ensuring it complements your health needs without adverse effects.

Marketing Tactics in the Supplement Industry

Many supplements are heavily promoted due to their profitability, rather than their health benefits. You'll learn how to critically assess supplement advertisements and promotions to make informed decisions based on scientific evidence and not just marketing hype.

Where to Find Reliable Information on Supplements

The PCOS supplement options are constantly growing and more overwhelming. While I can’t cover everything in one episode I think you will find I give you plenty to work with here in this episode. But so as not to leave you hanging. I also created a PCOS Supplement Guide that includes all the lists of options, recommended brands, and when a certain option might be a good fit. 

You can take the quiz to discover your root cause here

The full list of Resources & References Mentioned can be found on the Episode webpage at:
https://nourishedtohealthy.com/127

Let’s continue the conversation on Instagram! 

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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! 

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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/125

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 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?