Welcome to The PCOS Repair Podcast! I'm Ashlene Korcek, and each week I'll be sharing the latest findings on PCOS and how to make practical health changes to yo...
Exercise and PCOS: Building a Symptom-Specific Routine
This episode of the PCOS Repair podcast focuses on harnessing the power of exercise to enhance hormone balance and manage PCOS symptoms effectively. This episode is all about actionable steps. Here, you will discover the truths about physical activity and PCOS, differentiate the myths that could be hindering your progress, and learn how to tailor an exercise regimen that optimizes your health.PCOS and ExerciseExercise is universally acknowledged as a vital component of a healthy lifestyle. However, for those managing PCOS, the landscape of information can often be confusing and contradictory. This episode clarifies the factual benefits of exercise for PCOS, helps you navigate through the common myths, and provides guidance on developing a workout routine that is not only effective but enjoyable—ensuring it becomes a consistent part of your lifestyle.Progressive Exercise: Building a Sustainable RoutineUnderstanding the progressive nature of exercise is crucial. While eating healthily is more straightforward, exercise requires a build-up in intensity and complexity. Whether you're lifting weights or engaging in cardio, it's essential to start at a level that matches your current fitness and gradually increase the challenge. This segment encourages listeners to view fitness as a journey, emphasizing the importance of progression and adaptation over time.Controversies of Exercise for PCOSThe episode also tackles the controversies surrounding PCOS and exercise, particularly the myths about cortisol and intense physical activity. It breaks down the science behind stress and exercise, offering insights into how to manage and monitor your body's response to ensure your activities are beneficial, not detrimental.Implementing an Effective PCOS Exercise StrategyFinally, you will learn how to implement an effective exercise strategy tailored to your specific PCOS symptoms and fitness goals. This includes practical tips on monitoring your progress, adjusting your routine as needed, and working collaboratively with healthcare providers to ensure your exercise plan is safe and effective.You can take the quiz to discover your root cause hereLet’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/135
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31:49
Ashwagandha and PCOS: A Natural Solution for Hormonal Balance
This episode shines a spotlight on ashwagandha, a supplement that might be beneficial for those managing PCOS. Known for its stress-relieving properties, ashwagandha has been used historically across Asia and Africa and falls under the category of adaptogens, which are agents believed to help the body resist various types of stress.Understanding AdaptogensYou’ll learn about how ashwagandha helps the body manage both physical and mental stress by potentially reducing the activity of the hypothalamic-pituitary-adrenal (HPA) axis. This action may regulate how much cortisol is distributed throughout the body, aiding in stress management.The Benefits of Ashwagandha for PCOSExplore various studies that have investigated ashwagandha's effectiveness in reducing perceived stress, enhanced athletic performance, and potentially aiding in conditions such as anxiety and depression. Discussions include dosage recommendations and insights into the specific benefits for PCOS symptoms.Who Should Consider Ashwagandha?I will also cover important considerations and precautions for those thinking about adding ashwagandha to their supplement regimen. Special attention is given to its appropriateness for pregnant women, individuals with autoimmune diseases, thyroid disorders, or liver issues, and the recommended duration for its use. You will learn how ashwagandha can fit into a broader PCOS management strategy that includes nutrition, exercise, and medical treatments. For a deeper dive into PCOS supplements here is my detailed guide. This guide offers comprehensive insights into the supplements that may help manage PCOS effectively, along with exclusive discounts for podcast listeners.You can take the quiz to discover your root cause hereLet’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/134
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17:13
It's Time to Eat: Nourishing Your Body For PCOS Health
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 FoodsIt’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 HabitsDiscover how to create a sustainable way of eating that transcends the typical diet mentality. Learn the importance of prioritizing nourishment and how to approach dietary changes with a long-term perspective. You will also learn the harmful effects of crash dieting and the benefits of a balanced, nourishing diet.Become Your Own Nutrition ExpertLearn how to become an expert on your own body’s nutritional needs. This episode will discuss the importance of personalized nutrition and dispels one-size-fits-all diet myths, offering insights into how to adapt your eating habits based on personal health goals and the underlying causes of PCOS.Strategic Enjoyment of Food Incorporate the strategic enjoyment—how to incorporate favorite foods into your diet without compromising your health goals. This part of the episode discusses how to enjoy foods responsibly and how occasional indulgences can fit into a healthy lifestyle without leading to setbacks.Personalized NutritionWhen you finally understand and address the root causes of PCOS through diet. While listening to this episode you will discover the importance of identifying personal triggers and tailoring your diet to combat specific symptoms, whether they are related to weight, energy levels, or hormonal balance.You can take the quiz to discover your root cause hereThe PCOS Root Cause Boot Camp Let’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/133
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24:31
The Inflammation Factor: A Closer Look at PCOS
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 PCOSInflammation 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 ResearchThe 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 ManagementWe’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 hereInflammation in Polycystic Ovary Syndrome: Underpinning of insulin resistance and ovarian dysfunctionLet’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/132
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28:20
New Year, New You: Setting PCOS Health Intentions
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. IntentionsThe 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 PCOSI’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 GoalsAs 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 ManagementYou’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 ReflectionThroughout 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 hereLet’s continue the conversation on Instagram! What did you find helpful in this episode and what follow-up questions do you have?The full list of Resources & References Mentioned can be found on the Episode webpage at:https://nourishedtohealthy.com/131
Welcome to The PCOS Repair Podcast! I'm Ashlene Korcek, and each week I'll be sharing the latest findings on PCOS and how to make practical health changes to your lifestyle to repair your PCOS at the root cause.If you're struggling with PCOS, know that you're not alone. In fact, it's estimated that one in ten women have PCOS. But the good news is that there is a lot we can do to manage our symptoms and live healthy, happy lives.So whether you're looking for tips on nutrition, exercise, supplements, or mental health, you'll find it all here on The PCOS Repair Podcast. Ready to get started? Hit subscribe now
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