In this episode of the PCOS Repair Podcast, you will discover what insulin resistance really means, why it’s such a central root cause in PCOS, and how it shows up in ways that go far beyond weight or diet alone. Insulin resistance affects up to 80% of individuals with PCOS, and yet many women are told they don’t have it, simply because their lab work appears “normal.” This episode unpacks the science of insulin resistance in simple terms so you can better understand how your body uses insulin, where the process can break down, and what that means for your symptoms and long-term health.

How Insulin Resistance Develops and Why It’s Often Missed

In this episode, you’ll learn how insulin works, how resistance builds gradually, and why the typical lab tests often fail to detect the early stages. You’ll hear how insulin can be overproduced without raising red flags in basic glucose labs and how this silent dysfunction can lead to energy crashes, sugar cravings, brain fog, weight gain, and irregular cycles. You’ll also get an overview of the testing options available, with insights into what each method reveals and how to interpret the results through a PCOS lens.

Identifying and Managing Insulin-Related PCOS Symptoms

You will learn how to recognize the hallmark symptoms of insulin resistance, including fatigue, sugar cravings, stubborn weight, and disrupted ovulation. This episode explains the link between insulin and excess androgens, as well as why insulin issues can make weight loss feel impossible. You’ll hear why understanding this connection is essential for choosing the right lifestyle changes to support your body.

Taking the Next Step with Confidence

If you've ever been told your labs are fine, but you still struggle with fatigue, cravings, or cycle issues, this episode will help you connect the dots and better advocate for your health. You’ll leave this episode with a clearer understanding of how insulin affects your PCOS, what early signs to watch for, and how to take actionable steps toward balance, one habit at a time.

You can take the quiz to discover your root cause here

Episode #63: Leveraging Continuous Glucose Monitoring for Improved PCOS Wellness

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The full list of Resources & References Mentioned can be found on the Episode webpage at:

https://nourishedtohealthy.com/ep-161

In this episode of the PCOS Repair Podcast, I get to share the inspiring story of Rachel, a 35-year-old woman who overcame fertility struggles by addressing a commonly overlooked root cause of PCOS: chronic inflammation. Her journey is a powerful reminder of how subtle, everyday inflammation, often without dramatic symptoms, can significantly impact hormone balance, energy levels, and the ability to conceive.

Recognizing the Hidden Impact of Inflammation

Rachel began working with me a few months after a frustrating doctors appointment. Despite exercising regularly and eating a clean diet, she felt fatigued, bloated, and stuck. Her OB-GYN dismissed her concerns, offering vague advice to lose weight without any guidance. But Rachel knew something wasn’t right. With irregular cycles and digestive discomfort, she suspected there was more going on beneath the surface. Functional testing revealed low-grade chronic inflammation and gut imbalances. 

A Tailored, Anti-Inflammatory Lifestyle Plan

Using the PCOS Detox protocol and a personalized healing plan, Rachel began to focus on anti-inflammatory foods, gut repair, and subtle dietary adjustments. She didn’t need to eliminate entire food groups, just identify and minimize the foods that quietly aggravated her system. Healing her gut became the foundation for improved digestion, better energy, and hormonal recalibration. Importantly, this process also helped her begin to lose weight without drastic measures.

Gradual Progress Toward Pregnancy and Hormone Balance

Rachel's transformation unfolded steadily over several months. With improved digestion, reduced inflammation, and consistent lifestyle habits, her cycles regulated within four months, and she conceived naturally by month eight. She also lost 25 pounds over that time, not through restrictive dieting, but because her body began to function more efficiently. Her story illustrates how gentle, root-cause-based care can lead to profound results without perfection or punishment.

One of the most powerful elements of Rachel’s journey was her mindset shift. She stopped viewing food as the enemy and began to see it as a healing tool. Consistency mattered more than perfection. And above all, she learned to listen to her body. If you're navigating similar struggles with fertility, inflammation, or feeling like your body is working against you, this episode will help you rediscover what it looks like to work with your body, rather than against it.

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-160

In this episode of the PCOS Repair Podcast, the conversation turns to an often-overlooked but incredibly relevant topic: managing PCOS in the workplace, whatever your version of a workplace may be. Whether you're working in an office, at home raising kids, attending school, or juggling multiple roles, your environment plays a big role in your energy, focus, and ability to support your hormone health. This episode explores how to create a daily routine that protects your energy, enhances your focus, and helps you build a lifestyle that supports your PCOS, even on the busiest days.

Understanding Daily Fatigue, Brain Fog, and Cravings

You will learn how daily routines, even when productive, can lead to subtle symptoms of burnout, low energy, mood swings, brain fog, and cravings that aren’t always hunger-related. This episode offers practical tips for noticing and reversing these patterns through better nourishment, emotional release, and intentional mental stimulation.

Designing a PCOS-Friendly Environment at Work

Protecting your energy isn’t just about physical habits, it’s also about emotional resilience. Discover how to check in with your emotional needs and use simple tools to decompress. These micro-adjustments can make a big difference in resetting your mood and creating space to respond more calmly and productively to life’s challenges.

Whether it’s creating boundaries around after-hours work communication or taking a short buffer period between job responsibilities and family time, these shifts help reduce stress and support hormone balance. You’ll hear examples of how setting these boundaries not only protects your energy but improves your relationships and quality of life.

This episode also covers how to make your physical work environment more supportive of your health goals. You’ll hear actionable ways to make your workspace a place that encourages focus, nourishment, and long-term hormone health.

Bringing Self-Care Into Your Real Life—Not Just the Ideal One

Ultimately, this episode is about working with the life you have, not waiting for the perfect conditions to begin taking care of yourself. You’ll be invited to reflect on what’s currently draining your energy and how you can make small, supportive changes today. Whether it’s adjusting your environment, your habits, or how you engage with your daily responsibilities, this episode offers practical insights to help you thrive with PCOS right now, not just in an ideal future.

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-159

In this supplement spotlight episode, you’ll discover the powerful role magnesium plays in hormone regulation, energy levels, sleep, mood, and insulin sensitivity, all areas deeply affected by PCOS. Although often overlooked, magnesium is a foundational mineral that supports several root causes of PCOS and helps create balance in the body.

How Magnesium Impacts Hormones, Insulin, and Stress Response

Magnesium directly supports blood sugar regulation and hormone production. Low levels of magnesium are directly linked to all the PCOS root causes. In this episoe you’ll learn how magnesium helps improve insulin resistance, reduces fat storage, and improves our cells' response to stress. 

You’ll learn how poor sleep can worsen PCOS symptoms and how magnesium helps break that cycle. This episode also explores signs of magnesium deficiency, including muscle cramps, fatigue, anxiety, cravings, and restless legs, and discusses how to assess whether your levels are truly optimal.

Causes of Low Magnesium and How to Replenish It

In this episode you’ll hear how certain lifestyle elements, health issues, dietaty factors, and medications can deplete magnesium stores. This episode also outlines magnesium-rich foods and how to incorporate them into your meals. If dietary intake isn’t enough, you’ll get guidance on different supplement types, like glycinate and citrate, and tips on how to use them effectively without digestive discomfort.

Supplements alone aren’t the answer. Lifestyle habits, a nourishing diet, movement, quality sleep, and managing stress all come together to create a supportive environment for optimal magnesium. Magnesium is just one part of a larger picture, but when utilized wisely, it can help reduce symptoms and enhance your overall progress.

You can take the quiz to discover your root cause here

The PCOS Supplement Guide

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The full list of Resources & References Mentioned can be found on the Episode webpage at: https://nourishedtohealthy.com/ep-158

In this episode of the PCOS Repair Podcast, you’ll discover the nuanced relationship between body weight and fertility for women with PCOS. This topic is often clouded by myths and oversimplified advice—especially from healthcare providers who may suggest weight loss as the best “fix” without explaining the deeper hormonal dynamics at play. This episode offers clarity on how weight can impact the menstrual cycle, influence ovulation, and affect overall reproductive health, while emphasizing why simply losing weight is not the ultimate solution.

Weight and PCOS Symptoms

Weight does not cause PCOS, and why losing weight doesn’t automatically cure it. Instead, excess weight is often a symptom of underlying root causes like insulin resistance, inflammation, stress hormone imbalance, and hormonal disturbances. This episode explains how these root causes both contribute to weight gain and become worsened by it, creating a frustrating loop. Gain a clearer understanding of how excess fat can disrupt estrogen, insulin, and LH levels, leading to ovulatory dysfunction and impaired egg quality.

What A Fertility-Friendly Weight Really Looks Like

A fertility-friendly weight isn’t the same as the unrealistic weights promoted by the diet industry.  This episode provides a science-based approach to what constitutes a healthy weight for fertility. You’ll hear how body fat percentage, not the number on the scale, is a more reliable marker of hormonal balance. And how even a modest percent reduction in weight can make a significant difference in restoring ovulation and improving cycle regularity. This episode also includes helpful guidance on tracking body composition and tuning into key signs of hormonal improvement.

How to Lose Weight Without Harming Your Hormones

For those navigating PCOS-related weight challenges, this episode offers a sustainable roadmap for improving body composition while protecting hormone health. Listeners are encouraged to identify their root cause, whether it’s insulin, inflammation, stress, or nutrient depletion, and tailor their nutrition, movement, and recovery habits accordingly. Instead of focusing on restrictive dieting, this conversation emphasizes gentle, blood-sugar-friendly eating, strength-building movement, and the importance of stress reduction and sleep for hormonal resilience.

And remember, PCOS is not a weight issue, it’s a hormone imbalance that shows up differently for every woman. Listen now to learn how to track meaningful markers of improvement beyond weight, such as ovulation patterns, energy, and mood. 

If you’ve been confused or overwhelmed by advice to “just lose weight” for PCOS, this episode provides the context and clarity to move forward to better PCOS health with the confidence to support your body in a way that’s both effective and compassionate.

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-157

In this episode of the PCOS Repair Podcast, you’ll discover how the neuroscience behind a growth mindset and intrinsic motivation directly impacts your ability to follow through on healthy habits. This topic goes beyond our usual conversations about nutrition or supplements, this is about what actually drives you to take action when managing PCOS starts to feel overwhelming. While the research article explored in this episode isn't specific to PCOS, its findings shed light on how your brain processes effort, setbacks, and progress, making it incredibly relevant to your journey with hormone balance and lifestyle changes.

A Growth Mindset and Why It Matters for PCOS

You’ll learn how a growth mindset, the belief that your skills and abilities can develop over time, can rewire how your brain responds to challenges. When things get hard, your brain can either shut down or shift into learning mode. In this episode, you’ll hear how neuroscience studies show real, observable changes in the brain among those with a strong growth mindset, and how this sets the stage for building lasting habits that support hormone health and PCOS symptom improvement.

Understanding Intrinsic Motivation and How to Spark It

This episode also breaks down the role of intrinsic motivation, which is the internal drive to do something because it aligns with your goals, not because someone else told you to do it. You’ll explore how intrinsic motivation is tied to your brain’s reward system and why it's so essential for consistency in your health habits. When you choose a challenge that feels meaningful and achievable, your brain gives you a natural boost of dopamine, creating positive reinforcement that keeps you going. This is the kind of motivation that sustains long-term lifestyle changes, even when external results like weight loss or symptom relief take time.

Creating Habits That Support Hormone Balance from the Inside Out

As you apply these neuroscience insights to your PCOS journey, you’ll begin to see how small wins, like remembering to pack your gym bag or prepping meals ahead, become daily rewards that train your brain for long-term motivation. In this episode, you’ll be encouraged to focus on process over perfection, celebrate the steps you’re taking, and use your mindset as a tool to stay in tune with your body rather than getting discouraged by slow or fluctuating results.

Rewiring Your Brain for Sustainable Health Changes

You’ll also learn how neuroplasticity, the brain’s ability to change and grow—makes it possible to train yourself to stay motivated and resilient over time. Instead of viewing setbacks as failure, you’ll start asking better questions and problem-solving with more confidence. This shift in how you think allows you to stay engaged in the process of healing and creates an upward spiral of progress that’s sustainable and empowering

This episode offers a new lens through which to view PCOS healing, not just as a checklist of things to do, but as an opportunity to grow into a healthier, more empowered version of yourself.

You can take the quiz to discover your root cause here

The Neuroscience of Growth Mindset and Intrinsic Motivation

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The full list of Resources & References Mentioned can be found on the Episode webpage at:

https://nourishedtohealthy.com/ep-156

In this episode of the PCOS Repair Podcast, the focus turns to a topic that resonates deeply with many women navigating PCOS—feeling overwhelmed by all the conflicting advice, supplements, diets, and strategies flooding the internet. This episode brings a refreshing mindset shift, showing how you can step away from the chaos and start creating clarity by tuning into your body’s unique signals.

Understanding Why PCOS Feels So Overwhelming

The explosion of PCOS-related content online, though well-intentioned, can easily lead to confusion. From contradictory diet advice to aggressive supplement promotions, the sheer volume of information often leaves women feeling stuck or discouraged. This episode offers a reminder that your PCOS diagnosis, while challenging, is also a helpful tool—it gives you the insight needed to begin supporting your body more effectively. Instead of chasing every new piece of advice, you’ll learn in this episode, how to use your symptoms as feedback and shift into a more empowered perspective.

The Power of Slowing Down and Focusing on Root Causes

Instead of adopting a one-size-fits-all solution, this episode encourages you to start by identifying your root cause of PCOS. Once you know whether insulin, inflammation, stress, or nutrient and hormone disruption is most prominent, you can begin supporting your body with targeted changes, one habit at a time. You’ll discover how to take action without the pressure to be perfect, and how even small steps like packing your lunch or adding a short walk can make a meaningful difference over time.

Mindset Tools for Building a Sustainable PCOS Lifestyle

This episode explores how to shift from all-or-nothing thinking into a flexible mindset. You’ll hear how celebrating progress—even when it’s not perfect—can keep motivation high. Practical mindset tips, including managing anxiety, setting up your environment for success, and having go-to calming strategies, are discussed as ways to create stability and momentum in your healing journey.

Redefining Progress and Honoring Your Pace

Rather than chasing scale numbers or perfect cycles, I encourage you to focus on what truly matters: feeling better, gaining energy, and enjoying your life more. This episode reminds listeners that it’s not about doing everything right—it’s about doing what matters most right now, and letting each habit build on the last. Whether your journey is fast or slow, the goal is to feel at home in your body again.

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-155

In this episode of the PCOS Repair Podcast, you’ll discover why it’s not only possible, but highly likely, that you have more than one root cause contributing to your PCOS symptoms. From insulin resistance to chronic inflammation, stress response, and hormone and nutrient disruption, PCOS rarely stems from just one issue. This episode walks you through how to identify your dominant root cause while acknowledging that other contributing factors may also be playing a role.

Why Identifying a Primary Root Causes Matters

Although most women with PCOS have overlapping root causes, identifying your primary one helps guide your efforts more effectively. Within this episode, you’ll learn how focusing your energy on the most active root cause can give you the biggest results, rather than spreading yourself thin by trying to fix everything at once. You’ll also hear examples of how insulin-related symptoms can overshadow others, making it essential to focus where you’ll see the most progress.

Navigating Combinations of Root Causes

When quiz results or symptoms point to more than one dominant root cause, it can be confusing to know where to start. In this episode, you’ll learn how to prioritize your primary root cause without ignoring the others. The discussion includes how overlapping causes, like insulin imbalance paired with stress, require a strategic approach, and how addressing one often leads to improvement in others as well.

You’ll also discover how to pair your PCOS root cause(s) with your primary health goals, whether it’s weight loss, fertility, more energy, or better cycles. This episode guides you through the process of designing a personalized strategy based on your root cause assessment, your most pressing symptoms, and your lifestyle. You’ll hear how even small, consistent changes can help your body start healing and create momentum over time.

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-154

In this episode of the PCOS Repair Podcast, we’ll take an honest look at the emotional impact of PCOS and how the thoughts and feelings you experience can shape your health journey. While emotions can be a driving force for creating habits and discipline, they can also become heavy obstacles, leading to doubt, frustration, and feeling stuck. This episode is all about recognizing those emotions, learning from them, and moving forward with compassion and clarity.

Why PCOS Feels So Heavy Emotionally

Managing physical symptoms like irregular cycles, fatigue, and weight struggles is already a challenge, but it also comes with an emotional toll. This episode acknowledges that persistent symptoms can trigger discouragement, especially when your efforts don’t seem to yield results. Whether it’s getting sick right when momentum builds or dealing with setbacks like injuries or stress, it can feel like the odds are stacked against you. You’ll learn how emotional resilience plays a key role in continuing forward when the path feels difficult.

How PCOS Impacts Self-Image and Confidence

You’ll discover how PCOS can deeply affect your self-image, from weight gain and fertility struggles to symptoms like acne or unwanted hair growth. These physical symptoms often chip away at confidence and make it hard to feel like yourself. In this episode, you’ll explore how these feelings are common, valid, and deserving of care, not just physical, but emotional. Learning to separate your worth from your symptoms is a foundational mindset shift that opens up space for healing.

Goals That Reflect Growth

Instead of tying your health journey to the number on a scale, this episode encourages you to set meaningful goals rooted in how you want to feel, live, and show up in your life. You’ll learn how to shift from appearance-based pressure to behavior-based goals. These goals offer both empowerment and a sense of progress, even before external changes are visible. You’ll be reminded that healing doesn’t have to be rushed. Instead, it’s about honoring where you are, tracking your growth through non-scale victories, and celebrating every step 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-153

This episode of the PCOS Repair Podcast,  explores two popular supplements, berberine and chromium, and how they compare when it comes to managing insulin resistance and supporting hormone balance in PCOS. While both supplements have gained attention on social media and within the wellness space, this episode takes a research-based look at their effects, how they work, and when they might be appropriate for someone with PCOS.

How Berberine Supports Blood Sugar and Hormone Health

In this episode, you’ll learn why berberine’s multifaceted benefits make it especially helpful for those dealing with metabolic dysfunction, irregular cycles, and hormonal imbalances. You’ll also discover how berberine's effects compare to pharmaceutical options like metformin and why its dosing schedule matters for effectiveness.

What Chromium Can Do for Insulin Function in PCOS

Chromium is a trace mineral with a more targeted role in insulin regulation and carbohydrate metabolism. While it may not directly impact inflammation or cholesterol, chromium is a powerful tool for improving blood sugar control, especially for those with fewer complicating factors. In this episode, you'll hear how chromium supports insulin function at the cellular level and when it might be the right fit, especially for women focusing primarily on glucose balance without broader metabolic concerns.

Choosing the Right Supplement for Your PCOS Needs

This episode provides guidance on how to decide between these two insulin-supportive supplements.  You’ll hear why it's important to consider your personal root causes, health history, and what other medications or supplements you're using before adding either berberine or chromium to your routine. This thoughtful comparison gives you the tools to evaluate which supplement might align best with your current PCOS management plan.

You can take the quiz to discover your root cause here

Effect and mechanism of berberine against polycystic ovary syndrome

Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis

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The full list of Resources & References Mentioned can be found on the Episode webpage at:

https://nourishedtohealthy.com/ep-152