Nourished to Healthy

Hey! I’m Ashlene.

I help women with Polycystic Ovarian Syndrome balance their hormones naturally so they can take back control of their health, boost their fertility and ultimately live free from their PCOS symptoms

 

Episode #158 : The Magic of Magnesium for Hormones, Sleep, and Stress

In this supplement spotlight episode of the PCOS Repair Podcast, we explore why magnesium is a must-have for hormone balance, insulin sensitivity, better sleep, and stress management, all critical for managing PCOS. You’ll learn how low magnesium levels could be fueling your symptoms and how to restore this essential mineral through food and supplements. If you’re dealing with fatigue, cravings, anxiety, or poor sleep, this episode will show you how magnesium can be a powerful tool in your PCOS healing strategy.

Episode #157: How Losing Weight Can Support Your Cycle & Conception

If you’ve ever been told to “just lose weight” to fix your PCOS, this episode is for you. This episode digs into the complex relationship between body weight, fertility, and hormone health, and breaks down why weight is not the root issue. You’ll learn how excess weight can both reflect and worsen PCOS-related imbalances like insulin resistance, inflammation, and stress, and what it actually means to reach a fertility-friendly weight. More importantly, you’ll walk away with practical, compassionate strategies to improve your body composition without harming your hormones. This episode is your guide to moving beyond scale-focused advice so you can truly support your reproductive and metabolic health.

Episode #156: From Stuck to Strong: Building a Growth Mindset with PCOS

This episode of the PCOS Repair Podcast, discusses the fascinating connection between neuroscience, mindset, and PCOS healing. You’ll discover how a growth mindset and intrinsic motivation change your brain, and how these shifts can make it easier to follow through with healthy habits, even when progress feels slow. This episode explores research-backed ways to spark motivation from the inside out, helping you stay consistent with the lifestyle changes that support hormone balance, metabolic health, and long-term PCOS symptom relief.

Episode #155: Calming the PCOS Overwhelm: Practical Tips for a More Peaceful Journey

In this episode of the PCOS Repair Podcast, we take a compassionate look at the emotional weight of managing PCOS in the age of information overload. If you’ve ever felt paralyzed by the endless—and often conflicting—advice online, this conversation is your permission to take a breath and come back to what truly matters: listening to your body. You’ll discover how to identify your root cause, let go of the pressure to do everything perfectly, and shift from chaos to clarity by focusing on small, meaningful changes. With practical mindset tips and empowering strategies, this episode will help you redefine what progress looks like and create a sustainable path to feeling better—one step at a time.

Episode #154: The Hidden Layers of PCOS: Do You Have More Than One Root Cause?

In this episode of the PCOS Repair Podcast, we unpack the often-overlooked truth that most women with PCOS have more than one root cause behind their symptoms. From insulin resistance to chronic inflammation, stress response dysfunction, and hormone or nutrient imbalances, PCOS is rarely caused by a single factor. You’ll learn how to identify your dominant root cause and why doing so is essential for making the biggest impact on your health without getting overwhelmed.

Episode #153: Overcoming PCOS Challenges: Building a Confident You

In this episode of the PCOS Repair Podcast, we’re digging into the emotional side of PCOS, the self-doubt, frustration, and overwhelm that can surface when symptoms persist or progress feels slow. You’ll hear why managing PCOS isn’t just about what you eat or how you move, but also about how you think and feel. From struggling with self-image to navigating setbacks, this episode explores how your emotions can either hold you back or help propel you forward. Tune in to learn how to set meaningful, mindset-driven goals and find the emotional resilience to keep going—no matter what PCOS throws your way.

Episode #152: The Dynamic Duo: Berberine & Chromium for PCOS

In this episode of the PCOS Repair Podcast, we’re breaking down two popular insulin-supportive supplements, berberine and chromium, to help you understand how they work and when to consider each. You’ll learn the key differences between their effects on blood sugar, hormone balance, and metabolic health, plus how to choose the right option based on your unique PCOS root causes. Whether you’re managing insulin resistance, irregular cycles, or simply looking for natural support, this research-based comparison will give you clarity and confidence in your supplement strategy.

Episode #151: The Evolution of PCOS Care: Survey of Nutrition History

In this episode of the PCOS Repair Podcast, we take a thoughtful look at the growing rise in PCOS diagnoses over the past decade and what may be fueling this trend beyond just better awareness and testing. You’ll explore how lifestyle changes, evolving food environments, and cultural shifts in daily routines may be silently contributing to hormone imbalances and metabolic disruptions. From increased sugar consumption and food delivery to busy schedules that crowd out home-cooked meals and movement, today’s discussion sheds light on the hidden drivers of PCOS symptoms in modern life. Learn how these changes may be activating your PCOS root causes, and walk away with practical, personalized ideas to start reclaiming your hormonal health today.

Episode #150: PCOS and Diet: The Latest Research of Crafting the Optimal Nutritional Strategy

In this episode of the PCOS Repair Podcast, we dive into the latest research on PCOS nutrition and lifestyle from the article “Nutrition Strategy and Lifestyle in Polycystic Ovarian Syndrome.” Discover how root causes like insulin resistance, inflammation, and oxidative stress contribute to symptoms—and why personalized strategies work better than one-size-fits-all advice. You’ll learn about dietary patterns, research-backed supplements, and the role of genetics and environment in PCOS development. This episode brings clarity to often conflicting nutrition recommendations and helps you align your approach with your unique PCOS root causes. Tune in to gain practical, science-based insights to support your hormone health and feel empowered in your PCOS journey.

Episode #149:Inherited Battles: Understanding the Genetic Roots of PCOS

In this episode of the PCOS Repair Podcast, we explore the genetics of PCOS. How it runs in families, how symptoms can vary, and what you can actually do about it. Learn how lifestyle factors influence whether genetic predispositions lead to PCOS symptoms, and how targeted changes can help you take control. Tune in for a hopeful, empowering look at how your genes don’t have to define your PCOS journey.

What the Heck to Eat to Repair PCOS Fertility?

PCOS after Birth Control: Recovery 101

PCOS after Birth Control: Recovery 101

Birth control such as the pill, IUD, or ring can be difficult to recover from especially if you have PCOS. Previous symptoms will return and it may take months to regain your cycle. Here is how to recover your cycle and fertility after birth control.

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Did I Ovulate? How to know with PCOS

Did I Ovulate? How to know with PCOS

PCOS is the most common reason for not ovulating. The hormone imbalance of PCOS, Polycystic Ovarian Syndrome, leads to ovulation irregularities or not ovulating (anovulation). This makes it hard for women with PCOS to get pregnant. Fortunately natural methods of care can lead to spontaneous ovulation.

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How to Choose Your PCOS Supplements

How to Choose Your PCOS Supplements

How do supplements fit into my PCOS treatment? Supplements might fit into managing your of PCOS but not all supplements are suitable for every woman, and thank goodness because there are so many options. What PCOS supplements are worth the money and will they help my symptoms? Can supplements improve PCOS fertility?

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Why Food Matters to Conceive With PCOS

Why Food Matters to Conceive With PCOS

Healthy food is as much as 64% more effective than infertility treatments for conceiving with PCOS. The first step to producing healthy hormones is providing your body with the tools it needs. Watch this video to learn what to eat to improve your PCOS and fertility.

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Supporting Your Partner During Infertility

Supporting Your Partner During Infertility

Starting a family is a special time. You probably thought you and your partner would enjoy a closer bond. Instead, the stress, fear, and devastation of not being able to get pregnant creates a barrier. Your romantic relationship becomes a clinical process of timing, doctors, and temperature taking. How can you get the support you need, support your partner needs, and maintain the fun, love, and joy in your relationship?

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Creating a Conceivable Cycle

Creating a Conceivable Cycle

The hormone imbalance of PCOS creates chaos that interferes with having conceivable cycles. Your cycle can be a key indicator of health and what your body needs to improve and repair your fertility.

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How To Repair Your PCOS Fertility To Get Pregnant

How To Repair Your PCOS Fertility To Get Pregnant

Irregular periods, infertility, and trying to conceive with PCOS can feel hopeless. But it’s not! During this 5-part series, you will learn what you need to know about PCOS.

It all starts with getting diagnosed properly so that you can stop getting bounced around and finally start getting the care you need to improve your fertility and get pregnant.

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PCOS Hormone 101 For Getting Pregnant Naturally

PCOS Hormone 101 For Getting Pregnant Naturally

Healing your PCOS and repairing your fertility starts by understanding your hormones and to know where your body is struggling.

Hormones are the way your body communicates with itself and the world around you. PCOS is a result of a few or many hormones being unbalanced.

In this article, you will learn about how to get proper hormone testing and evaluation to start your fertility repair journey

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Tracking Your Basal Body Temperature

Tracking Your Basal Body Temperature

Your basal body temperature (BBT) is your body’s lowest daily temperature. And it occurs after at least 4 hours of uninterrupted sleep. In women, your BBT rises and falls with your hormones allowing you to track your cycle and fertility.

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