By Ashlene
4.9
3131 ratings
The podcast currently has 118 episodes available.
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.
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:
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.
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:
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.
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.
Keep Learning
Welcome back to the PCOS Repair Podcast! In today’s compilation episode which addresses some of the most troublesome PCOS symptoms and offers you several practical solutions to find relief. Whether you’re struggling with hair loss, unwanted facial hair, persistent acne, or trying to understand the complex web of hormone imbalances, this episode offers lots of help. Join me to learn about these topics and discover actionable strategies to manage and improve your PCOS symptoms.
PCOS & Hair Loss
Hair loss is a widespread concern among women with PCOS. In this segment, you will learn about the causes of PCOS-related hair loss and the importance of early prevention and treatment. Learn about the different treatments available, what to avoid, and holistic approaches to maintaining healthy hair. From understanding the role of androgens to the impact of insulin and inflammation, this episode covers everything you need to know to combat hair loss effectively.
PCOS and Laser Hair Removal
Elevated androgens, particularly testosterone, can lead to hirsutism, or excess facial and body hair growth, in women with PCOS. This episode explores the various hair removal options, with a focus on laser hair removal. Discover the benefits and drawbacks of shaving, waxing, sugaring, and chemical hair removal methods, and learn why laser hair removal can be a game-changer. We also discuss the importance of balancing your hormones for long-lasting results and how to prepare for and what to expect from laser treatments.
PCOS and Acne
Adult female acne is a common and often frustrating symptom of PCOS. Elevated testosterone levels contribute to deep, cystic acne that can be painful and leave scars. In this episode, we cover the best regimens, products, and lifestyle changes to manage PCOS-related acne. From topical treatments to antibiotics and other prescription medications, I discuss various options to help you achieve clearer skin. Additionally, you will discover gentle skincare routines and how to balance
lol your hormones naturally for better acne management.
The Hormone Domino Effect: Tracing Imbalances to Symptoms in PCOS
Understanding the intricate web of hormonal imbalances and symptoms in PCOS is crucial for effective management. This episode explains the hormone domino effect and how our genetics, environment, and lifestyle interplay to worsen or improve PCOS symptoms. We discuss the pyramid of hormone imbalances, from insulin and cortisol at the base to testosterone and estrogen at the top. By tracing these connections, you’ll learn how to identify and address your specific root causes, leading to a healthier, more balanced life.
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.
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:
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
Keep Learning
In this special compilation episode of the PCOS Repair Podcast, I’ll bring together key insights and practical advice on boosting fertility for women with PCOS. From understanding the challenges posed by PCOS to practical steps and considerations for improving your chances of conceiving, this episode aims to equip you with the knowledge and strategies you need on your fertility journey. Whether you're just starting to think about pregnancy or you've been trying for a while, this episode covers everything from ovulation to maintaining a healthy pregnancy with PCOS.
Episode Highlights:
Episode #8: Getting Pregnant with PCOS
Here you will gain a better understanding of how PCOS affects fertility and the three main ways it can interfere with conception. We discuss the importance of ovulation and how to ensure it occurs, as well as addressing low progesterone levels to reduce the risk of early miscarriage. This segment provides practical steps to naturally improve your chances of getting pregnant and explores the role of medical treatments and when to consider them.
Episode #15: Understanding Ovulation with PCOS
This segment focuses on the critical role of ovulation in your menstrual cycle and overall health. You will learn to identify the signs and symptoms that you are or are not ovulating and how to track ovulation effectively. I will explain why traditional ovulation predictor kits (OPKs) might not be reliable for women with PCOS and highlight the benefits of tracking basal body temperature (BBT) and other methods to monitor ovulation.
Episode #16: PCOS During Pregnancy
What to expect once you get a positive pregnancy test and how to manage PCOS during pregnancy. This segment provides nutritional tips and lifestyle adjustments for each trimester to optimize your health and your baby's health. We also discuss managing insulin resistance and reducing the risk of gestational diabetes and preeclampsia, as well as preparing for postpartum and the fourth trimester to ensure a smooth transition into motherhood.
Episode #34: How to Stop the PCOS Infertility Cycle of Insanity
This episode explores the emotional, physical, and financial toll of infertility treatments. I’ll provide considerations for when and what infertility treatments for PCOS might be helpful and discuss how to avoid the cycle of insanity associated with PCOS infertility treatments. This segment emphasizes the importance of lifestyle adjustments and natural approaches alongside medical treatments.
Key Takeaways
Resources Mentioned
Take the PCOS Root Cause Quiz and discover the why behind your symptoms
PCOS Advocate Checklist! Get the list of labs and considerations to assist you in getting better answers
Get My PCOS Fertility Meal Guide Learn what the heck to eat to boost PCOS fertility. It’s not a one size fits all. Sample Meal Plan Included
Keep Learning
- Be sure to subscribe to the podcast so you don’t miss any of the summer binge-worthy episodes. Subscribe on Apple or
Welcome to this special replay compilation episode of the PCOS Repair Podcast! This collection of episodes is designed to help you gain a better understanding of how to repair and recover your menstrual cycle. Today's binge-worthy replay is titled "Restoring Your Cycle: Period Management for PCOS."
In this episode, you will learn various aspects of managing your menstrual cycle when dealing with PCOS. From irregular periods to painful cycles, and actionable steps to help you regain control over your menstrual health.
Episodes Included:
Episode #26: PCOS and Period Problems
In this episode, we dive into the common period-related issues faced by women with PCOS, including irregular periods, heavy periods, and painful periods. We discuss what constitutes a normal cycle and how to address various period problems by understanding your root causes and making necessary lifestyle changes.
Episode #42: A PCOS Hormone Storm
Ever felt like your PCOS symptoms suddenly worsened without any apparent reason? This episode introduces the concept of a "hormone storm" and how to quickly recognize and manage these sudden flare-ups. We explore how interconnected root cause hormones play a role in these storms and provide strategies to stabilize your symptoms.
Episode #45: PCOS Period Repair
The focus of this episode is on repairing your menstrual cycle to ensure healthy ovulation, especially when trying to conceive. We delve into understanding your root causes and making lifestyle adjustments to support a healthy cycle. This episode is packed with insights on how to naturally restore your period health and improve your chances of conception.
Episode #94: PCOS and Menstrual Irregularities
This episode breaks down the various menstrual irregularities associated with PCOS and what they signify. We discuss what constitutes a normal cycle, what different types of irregularities mean, and actionable steps to manage them. Whether you're dealing with absent periods, heavy periods, or painful cycles, this episode provides a comprehensive guide to understanding and addressing these issues.
In this compilation, you’ll learn how to effectively manage your menstrual cycle by understanding the underlying causes and taking a holistic approach to your health. We discuss the importance of monitoring your cycle, making lifestyle adjustments, and working with your healthcare provider to ensure optimal cycle health.
Resources Mentioned
Keep Learning
And stay tuned for our next episode, where we'll dive into "PCOS Fertility Solutions: How to Boost Fertility," a comprehensive guide packed with essential strategies and insights to help you on your journey to conceive. Don't miss it!
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