Sweet Science: Glycemic Index and PCOS Dietary Strategies

This episode of the PCOS Repair podcast explores the relationship between contraceptives and weight gain, drawing insights from recent research. The historical myth that birth control doesn’t cause weight gain is about to be exposed. Traditional medical responses has denied a causal relationship, but recent research suggests otherwise, especially concerning progesterone-only contraceptives. Ready to learn the truth? Hit play now for the latest research on the topic.

The Research: Birth Control Effect on Weight
We review a recent research article titled "Weight Changes Among Women Using Intramuscular Depo Medroxyprogesterone Acetate, a Copper Intrauterine Device, or a Levonorgestrel Implant for Contraceptive Use." The study investigates the weight disparities associated with various contraceptive methods among women with PCOS.

Research Findings and Insights
While all three groups experienced a weight increase, the magnitude varied significantly between the different birth control options. Individual responses varied within each group, highlighting the need for personalized counseling and decision-making however the trend was evident in which forms of birth control were more likely to have a negative impact on the woman’s weight.

This research topic is so important because there isn’t a right choice for women when it comes to birth control. Whether to take it, times it might be a good choice or a counterproductive choice all boil down to such individual factors. This is why reliable accurate information is vital in order for women to have informed decision-making in their reproductive health. By sharing this research, I hope to empower you to make informed choices about your health, considering both the benefits and potential side effects of different contraceptive methods. Hit play now to learn what the current research is showing.


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/92

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This episode of the PCOS Repair podcast shares the inspiring story of Emily, who faced the challenges of PCOS head-on and embarked on a journey to reclaim her health and fitness. Listen now to be inspired by Emily's resilience and determination to overcome PCOS and thrive in health

Emily's Background:
Emily's journey with PCOS began in her teens when she was diagnosed with the condition, primarily focusing on managing her acne rather than addressing the underlying hormonal imbalances. As a high school athlete and college student, Emily maintained her health through athletics. However, transitioning into adulthood and working night shifts as a nurse presented new challenges, leading to fatigue, weight gain, and decreased fitness.

Starting Her Journey:
A pivotal moment for Emily came during a hike with a friend, where she felt the impact of her declining health firsthand. Recognizing the need for change, Emily sought guidance and began working with Ashlene to address her PCOS root causes and hormonal imbalances.

Throughout Emily's transformation journey, several key steps played a crucial role in her progress. A significant mindset shift, embracing a new strategy, and maintaining consistency despite the challenges posed by her fluctuating work schedule.

Over time, Emily experienced improvements in her energy levels, mood, and fitness, allowing her to engage more fully in activities and feel more at ease with herself. Notably, Emily's menstrual cycle became more regular, indicating improved hormonal balance and overall health.

Tune in now to gain inspiration and insight into how Emily learned what her body needed and how to provide it the holistic approach that finally helped her regain her 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/91

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This episode dives into the intricate web of symptoms stemming from hormonal imbalances characteristic of Polycystic Ovarian Syndrome (PCOS). She explores how these symptoms interact with environmental factors and genetics, either exacerbating or improving the condition. You will learn about the spiral, where genetics, lifestyle, environment, and resulting symptoms form a continuous cycle. This cycle, driven by genetic predispositions and environmental factors, can either lead to the worsening or improvement of PCOS symptoms, creating a complex reality that affects individual experiences with the condition.

The Pyramid of Hormone Imbalance:
This episode illustrates the interplay between various hormones and root causes and the hierarchy of the hormone pyramid. At the top are hormones like progesterone, testosterone, and estrogen, commonly associated with PCOS, while deeper levels represent factors such as inflammation, insulin, and cortisol. These root cause hormones are the reasons for imbalances further up the pyramid and in this episode you will learn how they interact at a deeper level.

This episode highlights common pitfalls in PCOS management, such as relying on birth control or fad diets, which may mask symptoms without addressing underlying issues. By listening you will gain a better understanding of the domino effect of PCOS root causes and the significance of personalized approaches to healing. This episode provides actionable steps, including taking the PCOS root cause quiz and joining her email list for further resources and support.

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/90

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This episode dives into the significance of resilience in the context of PCOS struggles. Resilience is not just about bouncing back; it's about thriving through adversity. Join me as we explore the importance of resilience in overcoming the physical and emotional hurdles of PCOS and discover actionable steps to cultivate resilience in your journey toward PCOS health.

Understanding Resilience:
PCOS presents a labyrinth of challenges, from physical symptoms like irregular periods and acne to emotional tolls such as anxiety and depression. Yet, resilience offers a guiding light amidst the darkness. It's the ability to face dead ends and setbacks with determination, knowing that each obstacle is an opportunity for growth. Resilience empowers us to navigate the twists and turns of our PCOS journey with grace and fortitude.

Building Self-awareness:
Self-awareness is a crucial aspect of resilience. By understanding our thoughts, emotions, and triggers, we gain insight into our inner workings. Whether it's recognizing the impact of stress on our well-being or identifying patterns in our behavior, self-awareness empowers us to make informed choices and navigate challenges more effectively.

By practicing self-compassion, building self-awareness, setting realistic goals, and seeking support, we nurture resilience as a guiding force in our journey toward PCOS health. Remember, healing takes time, but with resilience as our companion, we have the power to transform adversity into growth. Until next time, stay resilient and embrace the journey towards 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/89

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In this episode, we review a fascinating research article shedding light on the interactions between cortisol, stress, and polycystic ovarian syndrome. From the adrenal glands to our coping mechanisms, we'll explore how environmental stressors intertwine with genetics to influence hormone dysregulation.

The Stress Response Root Cause
The stress hormone cortisol and the metabolic factors such as insulin and body composition and a complicated relationship in the root causes. Discover these trigger hormonal imbalances, amplifying androgen production and exacerbating PCOS symptoms.
While genetics play a role in PCOS, their impact on the hypothalamic-pituitary-adrenal (HPA) axis remains elusive. Yet, studies suggest a familial correlation in adrenal androgen excess. While intriguing scientifically, we focus on actionable strategies for holistic healing.

Practical Applications
While medications may provide symptomatic relief, the cornerstone of effective PCOS management lies in lifestyle interventions. By integrating specific lifestyle interventions into daily routines, individuals with stress response root causes of PCOS can embark on a transformative journey towards hormonal harmony and vitality. Through informed choices and consistent efforts, they can cultivate a nurturing environment that fosters hormonal balance, resilience, and long-term wellness.
By unraveling these complexities, we gain insight into personalized approaches to weight management and hormonal regulation, acknowledging that each woman's journey with PCOS is unique. Through targeted interventions and holistic lifestyle modifications, we aim to empower individuals to reclaim control over their hormonal health and 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/88

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After five years of navigating fertility struggles, ovulation tests, and numerous attempts, Mia's journey to motherhood took an unexpected turn. Join me on the PCOS Repair podcast as I have the honor of sharing Mia's raw and honest story, exploring the highs, and lows, of her IVF journey.

PCOS and Starting a Family
At 27, Mia received a PCOS diagnosis, setting the stage for a challenging fertility journey. Despite weight loss attempts and medications, initial rounds of Clomid and IUI proved unsuccessful. Mia faced disappointments and emotional turmoil, compounded by the physical toll of fertility treatments as she continued on to IVF.

Mindset and Lifestyle Transformation
Nearly a decade later, at 36, Mia felt the urgency to start a family. This time, she sought a holistic approach, combining IVF with a focus on health and vitality. Her mindset shift from feeling helpless to actively participating in her fertility journey became a powerful tool for success.
Mia's mindset transformation played a crucial role as she embraced a proactive and positive approach. Her commitment to optimizing nutrition, movement, and self-care became integral to preparing her body for IVF.

Embracing The Unexpected
After several rounds, it wasn't until the fourth IVF attempt that Mia received the call she had been eagerly awaiting. The news was positive – she was pregnant. A whirlwind of emotions accompanied the revelation, especially when she learned some additional unexpected news.
Mia's story shares so much hope and inspiration for navigating PCOS and fertility challenges. And don’t forget to share your takeaways and connect with me on Instagram @Nourishedtohealthy.

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/87

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Historically PCOS symptoms like infertility, facial hair, and weight issues were intertwined with small cystic structures on the ovaries. In this episode, you will understand the origin of the term "polycystic ovaries" and what impact they have on fertility and symptoms. Let's explore how hormonal imbalances shape the narrative, leading to the association between these cystic structures and PCOS symptoms.

Cysts and PCOS
Contrary to common belief, the cystic-like lesions of PCOS are not true cysts but rather clusters of follicles that fail to fully mature. We explore the delicate hormonal dance of FSH (follicular stimulating hormone) and LH (luteinizing hormone) ratios, shedding light on the science behind the polycystic ovarian appearance. Learn to distinguish between polycystic ovaries and isolated single cysts that might cause discomfort, understanding that the latter is unrelated to PCOS.

Diagnosing PCOS: A Deeper Look:
The diagnostic criteria for PCOS require two out of three factors: elevated androgens, polycystic ovaries, and irregular periods. Let’s talk about the significance of symptoms, and what if lab values fall within the normal range. The presence of root cause symptoms is a pivotal step for understanding your path to PCOS health. Gain insights into how doctors can assist you during the diagnostic process while realizing the limitations of conventional medical approaches in addressing the broader lifestyle and root causes of PCOS.

By taking a proactive stance in your PCOS journey and embracing lifestyle adjustments, nutritional choices, and mindset habits that extend beyond conventional medical practices you can finally feel your body working with you instead of against you. By hitting play and tuning into this episode you will gain a better understanding of a holistic approach, the significance of ultrasound examinations, and so much more.

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/86

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Ever wondered how our thoughts influence our healing journey? In this episode of the PCOS Repair podcast, where we unravel the mystery behind the power of affirmations and their magical impact on PCOS health.

The Power of Thoughts
Explore the profound influence our thoughts have on our PCOS health journey. Understand why affirmations are not just empty words but a secret weapon to combat negative thoughts and nurture a mindset that supports holistic well-being.

Personalized Affirmations for Your PCOS
Discover the transformative potential of crafting personalized affirmations. From boosting fertility to becoming a team with your body, learn how specific and meaningful affirmations can bridge the gap between what you know and what you want to believe.

Taking Action with Affirmations
Ready to embark on your affirmation journey? Identify specific areas of struggle with PCOS—whether it's energy, weight management, or fertility. Learn how to start with one or two affirmations, strategically placing them in your daily life, and repeating them regularly for a mindset shift and actionable results.

As you work on your affirmations, let them uplift your thoughts and attitude. Remember, you've got this!


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/85

Let’s continue the conversation on Instagram!
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In today's episode, we will explore research on how our nutritional environment directly influences the genetics of PCOS. We'll discuss how these factors interact, either worsening the condition or, if we strategically use nutrition to support PCOS, potentially reversing its effects and balancing hormonal levels. Without further ado, let's delve into the topic. In this research review episode, we'll be looking at a study titled "Glycemic Index and Glycemic Load Estimates in the Dietary Approach of Polycystic Ovarian Syndrome" by Mata, Pashu, et al offering valuable insights into the correlation between nutrition and PCOS. Let's dive in!

The Latest Research: Glycemic Index and PCOS
Our body's delicate balance of glucose and insulin is influenced by our dietary choices. High carbohydrate diets, especially rich in processed carbs and sugars, can lead to rapid spikes in blood sugar levels, triggering insulin resistance. We'll discuss what the research considers the significance of glycemic index and glycemic load in this context, focusing on the impact on insulin and androgen levels.

Impact of Glycemic Index on PCOS
This article shares how excess weight, particularly abdominal fat, plays a role in inflammation, oxidative stress, and insulin resistance, influencing the symptoms of PCOS and how this is related to the glycemic index of the foods consumed. This article also discusses how lowering glycemic index through dietary choices can contribute to reducing excess weight and improving body composition.

Glycemic Index Strategies for Improvement
To help you get started on understanding how foods affect your body, I will recommend tools and resources as well as discuss the limitations of lab tests for identifying and monitoring the insulin effect and metabolic health for women with PCOS. After listening to this episode you will have a much clearer picture of how insulin affects PCOS and how to practically assess this in your health and unique situation so that you can start making positive changes in your PCOS symptoms. Alright, let’s do this. Go ahead and hit play now.


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/84

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This is a special episode featuring the inspiring journey of Sarah, a remarkable individual who has overcome many PCOS challenges and carved her path to success and pregnancy. In this episode, we'll explore the learning and mindset shifts of Sarah's story, that lead her to finding her success path. I know you will be inspired and filled with hope as you listen, whether you are wanting more energy, to lose some weight or to optimize fertility. By sharing our stories, as Sarah has so graciously allowed me to do, we feel connected and not alone as we navigate creating PCOS Health.

Controlled by PCOS: Navigating Challenges
Similar to many women with PCOS, Sarah was diagnosed in her early 20’s but not provided with any direction as to how to improve her symptoms other an offered birth control. She followed all the mainstream health and weight loss advice but always felt that staying “healthy” was impossibly hard for her even though she was putting in a lot of effort consistently.

The Turning Point: Discovering Inner Strength
Her motivation for learning how to heal and find better lasting health came from knowing she wanted to start a family soon and that beyond wanting to get pregnant she also wanted to finally stop constantly struggling with her weight and health. She wanted to know what her body needed and she wanted it to respond with the desired results when she put the effort in. In this episode I’ll share the moments that sparked a profound shift for her, leading Sarah to discover her inner strength and resilience. Learn how she harnessed challenges as opportunities for growth, setting the stage for a transformative chapter in her personal and professional life.

The Triumph: Lessons Learned and Success Achieved
Sarah’s story is a happy, inspiring success story but it is a story that took many months so if you are currently in the fog of PCOS feeling like everything is a challenge I’m excited for you to listen to her story because the approach her story will walk you through is a repeatable path to achieving PCOS Health. Sarah's story is a testament to the power of perseverance. Be prepared to be inspired and motivated as we conclude this special episode with valuable takeaways from Sarah's extraordinary journey. Go ahead and hit play now!


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/83

Let’s continue the conversation on Instagram!
What did you find helpful in this episode and what follow-up questions do you have?