Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

This post may contain affiliate links. Please read my disclosure and privacy policy.

Lifestyle by Design Creating a PCOS-Friendly Life

What you’ll learn in this episode:

In this episode of the PCOS Repair Podcast, you’ll discover what it really means to live a PCOS-friendly lifestyle—and more importantly, how to design one that fits your unique needs. While the phrase “PCOS-friendly” gets thrown around a lot, it can often feel vague or even overwhelming. This episode offers a clear framework to help you stop guessing and start building a lifestyle that actually supports your body and your goals.

Understanding the Foundation of a PCOS-Friendly Lifestyle

A PCOS-friendly lifestyle isn’t about following a rigid formula or cutting out everything you enjoy. Instead, it’s about giving your body the nourishment and support it needs while also making sure your lifestyle works with your real life—not against it. Whether you’re dealing with shift work, family obligations, food sensitivities, or just a packed schedule, your PCOS lifestyle has to be sustainable for you.

The Four Areas You Need to Know

In this episode, you’ll learn how to create that sustainable lifestyle by first understanding your PCOS root cause. This is essential for knowing which habits will actually move the needle for you. You’ll also reflect on your current health goals—whether it’s energy, fertility, weight loss, or something else—as well as what your current life priorities allow for. From there, it’s all about taking aligned action to support your body in a way that feels doable, not overwhelming.

The Four Pillars of Hormone-Friendly Living

We will break down the four core pillars of a PCOS-friendly lifestyle: nutrition, movement, stress management, and emotional well-being. Each of these plays a crucial role in hormone balance and symptom relief. Rather than aiming for perfection, the goal is to build habits that are both effective and realistic for your daily life. You’ll hear why small shifts in these areas can lead to big improvements over time.

Making It Personal and Sustainable

This episode also walks through how to personalize your routine without falling into the all-or-nothing trap. You’ll learn how to start small, adjust as you go, and find the rhythms that feel natural and energizing. This isn’t about following someone else’s version of a “healthy lifestyle”—it’s about creating one that supports your health while also honoring your current capacity and real-life responsibilities.

Actionable Next Steps to Get Started

You’ll walk away from this episode with practical next steps, including taking the PCOS Root Cause Quiz, clarifying your main health goal, identifying your current priorities, and choosing a few simple habits to begin supporting your body today. This is the same framework I use with my own clients, and it’s one that can grow with you as your life evolves.

If you’re ready to stop following generic advice and start creating a lifestyle that works for your hormones, your body, and your life, this episode is a must-listen. Be sure to hit subscribe so you don’t miss upcoming episodes—and if you haven’t yet, head to the show notes to take the PCOS Root Cause Quiz and begin building a lifestyle that truly supports your PCOS healing journey.

Let’s Continue The Conversation

Do you have questions about this episode or other questions about PCOS? I would love to connect and chat on a more personal level over on Instagram. My DMs are my favorite place to chat more.

 

So go visit me on IG @nourishedtohealthy.com

 

Let’s Continue The Conversation

Do you have questions about this episode or other questions about PCOS? I would love to connect and chat on a more personal level over on Instagram. My DMs are my favorite place to chat more.

 

So go visit me on IG @nourishedtohealthy.com

 

rate the podcast

Spread the Awareness

If you have found this podcast helpful please take just a moment to rate it and leave a review. This helps apple, spotify or whichever platform you use know to share this podcast with other women. I truely appreciate your help supporting as many women as possible

Read The Full Episode Transcript Here

Welcome back to the PCOS Repair Podcast, where today our topic is all about creating a PCOS-friendly lifestyle. What does that even mean? I talk about it a lot here on the podcast, so I wanted to dive in and give you a framework for what it actually looks like. Because we throw around these buzzwords, and sometimes I get asked, “Am I going to have to give up this?” or “What does that mean exactly?” Is there a set formula for a PCOS-healthy lifestyle?

Hopefully today’s episode will help clear that up.

What Is a PCOS-Friendly Lifestyle?

When I talk about a PCOS-friendly lifestyle, I’m referring to two key things:

  1. It supports and nourishes your body. It helps you create an environment where your body can thrive because you’re giving it what it needs.
  2. It works for you. Meaning, it’s tailored to your individual life circumstances. What works for one person might not work for someone else. Maybe you work nights, have food allergies, or are juggling three picky eaters at home—you need a lifestyle that fits your life.

Let’s look at the four areas you’ll need to consider when creating your unique healthy lifestyle:

1. Know Your Root Cause

If you don’t know your PCOS root cause yet, start with the PCOS Root Cause Quiz. It’s a quick quiz that gives you a solid starting point, and inside the PCOS Root Cause Bootcamp, I walk you through a more in-depth assessment. This helps you figure out what’s driving your symptoms—whether it’s insulin resistance, inflammation, hormone imbalance, or something else.

2. Know Your Health Goals

What do you want from your health? For some, it’s more energy and vitality. For others, it’s about fertility—maybe they didn’t even think about health until struggling to get pregnant. For some, it’s about weight. They feel stuck in a constant yo-yo of dieting, gaining weight back, and never feeling at peace in their body.

You might have multiple goals, but it’s helpful to identify your main focus. This will help you structure your lifestyle around the area that matters most to you right now.

3. Know Your Current Priorities

We all have limited bandwidth. You might want to lose 30 pounds, but maybe you’re also applying to grad school or working long hours. That doesn’t mean you can’t make health a priority—it just means you may need to adjust your timeline or expectations.

Being honest with yourself about your current priorities helps you avoid unnecessary frustration. If weight loss isn’t your main focus right now, don’t beat yourself up if it’s not progressing as quickly. Instead, acknowledge that you’re laying the groundwork and making small changes that will pay off later.

4. Start Taking Action

This is where you begin doing the actual work to nurture your body back to health—and eventually maintain that health. Yes, it takes effort at first, especially while you’re learning and adjusting habits, but once you get into a rhythm, it becomes more manageable.

The Four Pillars of a PCOS-Friendly Lifestyle

Here are the core components:

  1. Nutrition
    If we’re not fueling our body with the right foods, it’s hard for it to thrive. Nutrition looks different for everyone depending on root causes, and we dive deep into this in the PCOS Root Cause Bootcamp.
  2. Movement
    Movement is essential for everyone, but what it looks like will vary. It could be intense workouts, walking, or anything in between. Start where you are and build from there.
  3. Stress Management
    We live in a fast-paced world with constant demands, and PCOS adds another layer of stress. Managing stress isn’t about eliminating it—it’s about building resilience so stress doesn’t control your day.
  4. Emotional Well-being
    This goes beyond self-care. It’s about giving yourself space to feel, process, rest, and rekindle joy. It’s learning to be gentle with yourself while creating time to recharge.

Personalizing a Sustainable Routine

To create a routine that actually works:

  • Start small. Don’t try to change everything at once.
  • Focus on one area at a time—maybe it’s breakfast or 15 minutes of movement each day.
  • Pay attention to what works. If a meal takes two hours to prep, it’s probably not realistic long-term. If your workout leaves you exhausted instead of energized, it might not be the best fit.
  • Let it evolve. Life changes—so should your routine. Whether you’re transitioning from school to full-time work, entering a new season of life, or adjusting to new challenges, your lifestyle should grow with you.

Action Steps for Today

  1. Take the PCOS Root Cause Quiz
    (Link is in the show notes)
  2. Write down your root cause
  3. Identify your #1 health goal
    Is it pregnancy? Weight loss? More energy? Write it down.
  4. List your top life priorities
    Health, career, school, finances—whatever is currently taking your time and energy.
  5. Pick 10 small habits
    Choose habits that support your goal—like a specific breakfast, 20 minutes of walking, or a short journaling session. Start with one. Add more over time.

This is the exact framework I use in my own life and when working with clients. I revisit it often—when my schedule shifts, when my needs change, or when I simply need to refresh my routine.

Your lifestyle has to work for you. You can get guidance and support, but you have to participate in designing it. Because if you don’t, it’ll be built around someone else’s life—not yours.

So while it takes some effort and ongoing tweaking, it’s not nearly as complicated as it may seem. You just need the right foundation—and this is it.

If you found this episode helpful, be sure to hit subscribe so you get notified each week when new episodes go live. And until next time, bye for now.

Take The PCOS Root Cause Quiz

   What Do Your Symptoms Mean?

  Discover your current PCOS Root Cause

Start to reverse PCOS at the root cause. 

Results are not guaranteed. Please see Medical Disclaimer for more detail.

Similar Podcasts You Will Enjoy

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

What does it really mean to create a PCOS-friendly lifestyle that supports your hormones and fits your life. Learn how to personalize your habits around nutrition, movement, stress, and emotional well-being—without falling into all-or-nothing thinking. Tune in to discover the simple, sustainable steps that will help you build a lifestyle that actually works for your PCOS healing journey.

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

In this episode of the PCOS Repair Podcast, we explore the vital role vitamin D plays in managing PCOS—from improving insulin sensitivity to reducing inflammation and supporting hormone balance. Learn how your body absorbs vitamin D, common risk factors for deficiency, and when supplementation might be necessary. Tune in to discover why maintaining healthy vitamin D levels could be a powerful step in your PCOS journey.

Episode #145: The Ideal PCOS Weight: Finding Your Balance

Episode #145: The Ideal PCOS Weight: Finding Your Balance

In this episode of the PCOS Repair Podcast, you will learn the real connection between PCOS and weight—and why “just lose weight” advice misses the bigger picture. Learn how to approach weight management in a way that supports your hormones, boosts metabolism, and creates sustainable health changes. Tune in to discover how small, thoughtful shifts can help you find your ideal PCOS weight while feeling strong, energized, and empowered.

About Show

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

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

This post may contain affiliate links. Please read my disclosure and privacy policy.

Supplement Spotlight How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

What you’ll learn in this episode:

In this episode of the PCOS Repair Podcast, the spotlight is on vitamin D—a nutrient often mentioned in PCOS conversations but not always fully understood. Commonly referred to as the “sunshine vitamin,” vitamin D plays a critical role not only in bone health but also in glucose metabolism, inflammation reduction, and immune system support. These are all key factors in managing PCOS. This episode explores how vitamin D influences these processes and why it’s especially important for women with PCOS to monitor and maintain healthy levels.

How Your Body Absorbs and Utilizes Vitamin D

Vitamin D is a fat-soluble vitamin, meaning it needs dietary fat to be absorbed properly. Whether you’re getting it from food, supplements, or sunlight, understanding how absorption works is essential. This episode explains the best ways to ensure your body can utilize vitamin D efficiently, including the types of foods that support absorption and the limitations of relying solely on sun exposure, especially in less sunny climates or during winter months.

Common Risk Factors for Vitamin D Deficiency

Even with efforts to eat well and spend time outdoors, many people still have low vitamin D levels. This episode covers some of the reasons for that, including certain chronic health conditions, higher body fat percentages, and issues with the body’s activation process of vitamin D through the liver and kidneys. You’ll also hear why a low-fat diet or poor nutrition in general can impact your ability to maintain adequate levels.

Testing for Deficiency and When to Supplement

If you’re unsure whether you’re getting enough vitamin D, the most reliable method is a simple blood test. In this episode, you’ll learn what those lab results mean, how to interpret them beyond just the “normal” range, and when to retest. It also offers practical suggestions for choosing a supplement and how to avoid overdoing it, especially since vitamin D is stored in the body and can accumulate over time.

Why Vitamin D Matters in Your PCOS Journey

While no single supplement is a fix-all for PCOS, vitamin D can play a significant supporting role. From improving insulin sensitivity and reducing inflammation to helping regulate hormones, this nutrient may be a crucial piece of the puzzle for those with a deficiency. This episode breaks down how correcting low levels of vitamin D can be a powerful first step toward feeling better, without overcomplicating your routine or chasing a quick fix.

Be sure to check out the free PCOS Supplement Guide at supplementsforpcos.com. It includes trusted product recommendations, dosing guidelines, and additional insight to help you choose the right supplements for your unique needs.

Let’s Continue The Conversation

Do you have questions about this episode or other questions about PCOS? I would love to connect and chat on a more personal level over on Instagram. My DMs are my favorite place to chat more.

 

So go visit me on IG @nourishedtohealthy.com

 

Let’s Continue The Conversation

Do you have questions about this episode or other questions about PCOS? I would love to connect and chat on a more personal level over on Instagram. My DMs are my favorite place to chat more.

 

So go visit me on IG @nourishedtohealthy.com

 

rate the podcast

Spread the Awareness

If you have found this podcast helpful please take just a moment to rate it and leave a review. This helps apple, spotify or whichever platform you use know to share this podcast with other women. I truely appreciate your help supporting as many women as possible

Read The Full Episode Transcript Here

Welcome back to the PCOS Repair Podcast, where today we’re doing a supplement highlight episode all about vitamin D.

Vitamin D is something we talk about a lot—it’s often called the “sunshine vitamin”—and we know it’s important, but many people don’t really understand why. Most just know we get it from the sun. In today’s episode, we’ll cover why vitamin D is so important for PCOS, how to get it, what happens if you’re not getting enough, and whether you should be paying more attention to your vitamin D levels.

Why Is Vitamin D Important?

Vitamin D is primarily known for supporting bone health. It plays a key role in helping the body absorb calcium from food, which is critical for strong bones, teeth, and other tissues. Without adequate vitamin D, even if you’re getting enough calcium, your body won’t be able to use it effectively—leading to weaker bones and a higher risk of osteoporosis as we age.

Vitamin D also plays important roles in:

  • Muscle function (reducing spasms, cramps, or involuntary contractions)
  • Inflammation reduction
  • Cellular repair and regeneration
  • Neuromuscular and immune system regulation
  • Glucose metabolism

If you caught those last few—glucose metabolism, inflammation, and cell health—those are buzzwords we hear constantly in relation to PCOS and our metabolic health. So while vitamin D is vital for overall health, it’s especially important for managing PCOS.

How Do We Get Enough Vitamin D?

Let’s talk about how vitamin D is absorbed and where we get it.

First, vitamin D is a fat-soluble vitamin. This means that if you’re taking it orally, you need some dietary fat present to help with absorption. It doesn’t have to be a lot, just a small amount of healthy fat included in the meal or taken with an oil-based vitamin D supplement (like drops in MCT or olive oil) will do the trick.

Dairy products are often fortified with vitamin D and typically contain enough fat to aid in absorption. Even low-fat dairy can be sufficient.

If you’re getting vitamin D from the sun, there are a few important things to know:

  • You need consistent exposure to maintain optimal levels.
  • A little goes a long way—just a few minutes a day on exposed skin can be enough.
  • However, factors like cloud cover, pollution, sunscreen, and clothing can block UVB rays and reduce vitamin D production.
  • UV exposure, while helpful for vitamin D, is also the top preventable risk factor for skin cancer. So there’s a balance to be found.

Personally, I live in Oregon where the weather is cloudy and rainy for a good portion of the year. During the summer and early fall, I get decent sun exposure, but for the rest of the year, I rely on supplementation. I’d rather consistently take vitamin D than risk under-supplementing or overexposing myself to UV rays.

Who Might Be at Risk for Deficiency?

Even if you’re outside or eating fortified foods, you might still be low on vitamin D. Here are a few reasons why:

  • Certain chronic illnesses (like cystic fibrosis or inflammatory bowel issues) impair absorption.
  • People with a BMI over 30 may store vitamin D in fat cells, making it less available for use in the body.
  • Your body may struggle with the two-step activation process of vitamin D (involving the liver and kidneys).
  • Low-fat diets or poor dietary intake in general can contribute as well.

How to Test for Vitamin D Deficiency

To know if you’re deficient, your doctor can run a blood test called the 25-hydroxy vitamin D test. Results under 20 ng/mL are typically considered deficient, though reference ranges vary slightly by lab. It’s important to compare your results not just to the “normal” range, but to your past results to get a better picture of your trends over time.

If your levels are low:

  • Choose a method to improve them (food, supplementation, or lifestyle changes).
  • Retest in about three months.
  • Once your levels are stable, annual testing is typically enough to monitor your vitamin D status.

It’s also worth noting that your test results may vary depending on the time of year. If you want a more accurate picture, try testing in late winter or early spring—after a stretch of low sun exposure.

If you’re someone who enjoys diving into data, you might even test in both summer and winter to see the difference and plan your supplementation accordingly.

Supplementing with Vitamin D

If you’re going to supplement:

  • Choose high-quality brands (I list my favorites in my free PCOS Supplement Guide—linked below).
  • Look for third-party tested products, ideally offered through a platform like Fullscript.
  • Be cautious with dosing—fat-soluble vitamins can accumulate in the body, so avoid megadoses unless instructed by your healthcare provider.

You can find my supplement guide at supplementsforpcos.com. It includes dosing suggestions, brand recommendations, and guidance to begin a conversation with your healthcare provider.

Final Thoughts

Vitamin D plays a meaningful role in your PCOS journey—but it’s just one piece of the puzzle. No supplement, including vitamin D, is going to “cure” PCOS. That said, it can significantly support your efforts when combined with nutrition, movement, mindset, and a lifestyle that supports hormone balance.

So, is vitamin D going to magically solve your insulin resistance or reverse your PCOS symptoms? No. But if you’re deficient, correcting that deficiency could remove a major roadblock on your path to feeling better.

If you found this episode helpful, head over to supplementsforpcos.com and request the guide. You’ll get access to my full list of recommended supplements, all through a trusted platform with a built-in discount for my listeners.

And don’t forget to hit that subscribe button so you get notified every week when a new episode drops.

Until next time, bye for now.

Take The PCOS Root Cause Quiz

   What Do Your Symptoms Mean?

  Discover your current PCOS Root Cause

Start to reverse PCOS at the root cause. 

Results are not guaranteed. Please see Medical Disclaimer for more detail.

Similar Podcasts You Will Enjoy

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

What does it really mean to create a PCOS-friendly lifestyle that supports your hormones and fits your life. Learn how to personalize your habits around nutrition, movement, stress, and emotional well-being—without falling into all-or-nothing thinking. Tune in to discover the simple, sustainable steps that will help you build a lifestyle that actually works for your PCOS healing journey.

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

In this episode of the PCOS Repair Podcast, we explore the vital role vitamin D plays in managing PCOS—from improving insulin sensitivity to reducing inflammation and supporting hormone balance. Learn how your body absorbs vitamin D, common risk factors for deficiency, and when supplementation might be necessary. Tune in to discover why maintaining healthy vitamin D levels could be a powerful step in your PCOS journey.

Episode #145: The Ideal PCOS Weight: Finding Your Balance

Episode #145: The Ideal PCOS Weight: Finding Your Balance

In this episode of the PCOS Repair Podcast, you will learn the real connection between PCOS and weight—and why “just lose weight” advice misses the bigger picture. Learn how to approach weight management in a way that supports your hormones, boosts metabolism, and creates sustainable health changes. Tune in to discover how small, thoughtful shifts can help you find your ideal PCOS weight while feeling strong, energized, and empowered.

About Show

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

Episode #145: The Ideal PCOS Weight: Finding Your Balance

Episode #145: The Ideal PCOS Weight: Finding Your Balance

Episode #145: The Ideal PCOS Weight: Finding Your Balance

This post may contain affiliate links. Please read my disclosure and privacy policy.

The Ideal PCOS Weight: Finding Your Balance

What you’ll learn in this episode:

In this episode of the PCOS Repair Podcast, the spotlight is on one of the most talked-about PCOS symptoms—weight. Whether it’s the frustration of weight gain, the confusion around how to lose it, or the struggle to maintain progress, weight is a concern for many women with PCOS. But contrary to what some might hear from doctors or online sources, weight is not the cause of PCOS—it’s a symptom. That said, excess weight can exacerbate root causes like insulin resistance and inflammation. This episode walks you through the key myths around PCOS and weight and introduces a new way of thinking about your health and your ideal weight.

The Problem with “Just Lose Weight” Advice

You’ve likely heard it before: “Just lose weight and your PCOS will improve.” But that kind of oversimplified advice ignores how complex and sensitive PCOS metabolism can be. In this episode, you’ll discover why the way you approach weight loss matters just as much as the weight loss itself. Crash diets, excessive calorie restriction, and high-stress methods can actually worsen hormonal imbalances, shut down reproductive hormone production, and make you feel worse overall. Instead, in this episode, you’ll learn how to shift toward a more balanced and personalized approach that prioritizes long-term metabolic health.

How to Approach PCOS Weight Loss the Right Way

This episode explores how small changes in how you eat, move, and rest can lead to steady fat loss while preserving muscle, boosting your metabolism instead of tanking it. You’ll also hear how increasing muscle mass improves insulin sensitivity and helps reduce inflammation, which are two major drivers of PCOS symptoms.

Weight loss that lasts doesn’t come from shame or punishment. It comes from self-awareness, self-compassion, and understanding your body’s unique needs. In this episode, you’ll hear the key to breaking the cycle of yo-yo dieting. You’ll learn how approaching your PCOS journey with grace and curiosity helps you stay consistent and build a lifestyle that supports your health goals without burnout. It’s not about being perfect—it’s about being kind to yourself while moving toward your best health.

Discovering Your Ideal PCOS Weight

I have helped 100s of women find their “ideal” weight with PCOS. It’s about finding the weight range where your body feels strong, your energy is stable, your symptoms improve, and your habits feel sustainable. This episode breaks down what that looks like and how to identify your personal sweet spot. It’s not about what the scale says—it’s about how your body functions and how you feel day to day. This section helps you reframe weight loss as a process of discovery, not restriction.

Once you’ve found that sweet spot where your PCOS symptoms are improving and your lifestyle feels livable, it’s time to transition to maintenance. 

This episode wraps up with a reminder that your PCOS health journey is not about reaching a specific weight or fitting a certain size. It’s about reclaiming your energy, confidence, and hormone balance so you can feel like yourself again. The goal is progress, not perfection—and with the right support and understanding, you can absolutely find a weight and lifestyle where your body thrives.

Let’s Continue The Conversation

Do you have questions about this episode or other questions about PCOS? I would love to connect and chat on a more personal level over on Instagram. My DMs are my favorite place to chat more.

 

So go visit me on IG @nourishedtohealthy.com

 

Let’s Continue The Conversation

Do you have questions about this episode or other questions about PCOS? I would love to connect and chat on a more personal level over on Instagram. My DMs are my favorite place to chat more.

 

So go visit me on IG @nourishedtohealthy.com

 

rate the podcast

Spread the Awareness

If you have found this podcast helpful please take just a moment to rate it and leave a review. This helps apple, spotify or whichever platform you use know to share this podcast with other women. I truely appreciate your help supporting as many women as possible

Read The Full Episode Transcript Here

Welcome back to the PCOS Repair Podcast, where today we’re diving into PCOS and weight management. We’re going to explore some of the myths you may have heard about PCOS and weight loss or weight gain, and ultimately how to find your ideal weight to help balance your hormones. So let’s dive in.

You may have been told by your doctor that losing weight could improve your PCOS symptoms and possibly your fertility. While there’s some truth to that, it’s really important to understand that weight is a symptom of PCOS—it’s not the cause or the cure. That said, having excess weight can make your root causes worse. It increases inflammation and worsens metabolic issues like insulin resistance and elevated cortisol.

In fact, insulin resistance tends to worsen as weight increases. This may not always show up on labs, but your day-to-day response to food—how you feel, your cravings, energy, mood—can be very telling. So no, extra weight doesn’t cause PCOS, but it absolutely plays a role in making symptoms worse, and the relationship is circular.

Also, let’s be clear: there is no one-size-fits-all approach to weight and PCOS. And that’s exactly what we’re going to unpack today.

The Myth of “Just Lose Weight”

One of the most common misconceptions I see is the idea that if you could just lose weight, your PCOS would go away or significantly improve. But here’s the thing: the way you lose weight matters. If you jump on a fad diet, slash calories dramatically, or follow outdated diet advice, you’re more likely to stress your body and worsen your root causes. That can lead to a shut down of your reproductive hormones, disrupted cycles, and increased fatigue.

How to Lose Weight with PCOS

Yes, a calorie deficit is necessary to lose weight—but the right deficit varies person to person. It depends on your starting point, how much weight you want to lose, and it can shift as your body changes.

What matters more than the number on the scale is your body composition—your ratio of body fat to lean mass. Many fad diets are overly restrictive. Sure, cutting out sugar is fine, but eliminating entire food groups can do more harm than good. For example, going ultra-low fat can leave you without enough cholesterol to support healthy hormone production. On the flip side, high-fat diets like keto might not give you the balance of nutrients your body needs either.

Insulin Resistance & Body Fat

Here’s why this matters: muscle is insulin-sensitive. Fat is not. The more lean muscle you have—and the more active that muscle is—the better your body can manage blood sugar. But excess fat tissue contributes to insulin resistance and inflammation, which leads to a cascade of hormone imbalances.

When insulin levels are high, your body is told to store fat and not burn it. This is why it can feel like your metabolism is working against you.

The solution? Build and maintain lean muscle, reduce inflammation, eat balanced meals, and stay in a gentle calorie deficit over time.

Mindset & Self-Acceptance Matter

This is so important. If your mindset around weight loss is focused on speed or punishment, you’re setting yourself up for the dreaded yo-yo cycle. Rapid weight loss often leads to loss of water and muscle, which eventually gets replaced with more fat.

True, sustainable fat loss is slow—about 0.5 to 2 pounds per week, with most women averaging on the lower end of that range. And the scale will fluctuate! You might gain two pounds one week, lose three the next, and stay the same for two more weeks. Over time, the trend matters more than the week-to-week.

Self-acceptance isn’t about giving up on goals. It’s about creating a positive foundation to take care of your health from a place of love, not shame. You can want to lose weight and still appreciate your body as it is today. That shift in mindset will actually help you stay consistent and get better results.

Your Ideal PCOS Weight

Now, let’s get into the core of this episode: finding your ideal PCOS weight.

There’s no universal number here. It’s different for everyone based on genetics, body composition, root causes, and lifestyle. But through years of working with women with PCOS (and my own experience), I’ve seen that most women have a weight range—a place where their body feels good, their symptoms improve, and their lifestyle feels sustainable.

In this zone:

  • Your body handles carbs better
  • You’re less bloated and inflamed
  • Your energy is more stable
  • You can go on vacation, indulge a little, and bounce back without spiraling
  • You’re more resilient—less reactive to changes in sleep, stress, or food

So how do you find it?

You start by improving your habits—eating to balance insulin, increasing movement, building muscle, managing stress. As you lose weight and improve body composition, there’s usually a turning point where everything starts to click. You feel better. You can maintain your weight without being overly restrictive. That’s your sweet spot.

For me, that’s about a 5-pound range. If I dip below that, I feel fatigued and it’s hard to maintain. If I go above it, I start feeling symptoms again. Everyone’s range will be different, but once you find yours, it becomes much easier to maintain without constantly thinking about it.

Maintenance Isn’t Restrictive

Once you reach that sweet spot, you’re not in strict diet mode forever. You reverse diet slowly, increase your calories to maintenance, and focus on sustaining your lifestyle. The key is not to flip back to old habits, but to stabilize your new set point.

And yes, this can take time—several months or more. But once you’re there, your body begins to work with you. Energy improves, cravings decrease, hormones regulate, and you have more flexibility to enjoy life without constant worry.

Final Thoughts

This isn’t about chasing a specific dress size or being “skinny.” It’s about feeling good in your body—energetic, strong, and hormonally balanced. Your PCOS ideal weight is a place where your body thrives and you feel like yourself again.

So if you’ve been stuck in cycles of dieting and frustration, I hope this gives you a new vision. Yes, healing takes time. Yes, it requires effort. But it doesn’t have to be miserable, and there is a light at the end of the tunnel.

If you found this episode helpful, be sure to hit subscribe so you get notified each week when a new episode drops. And until next time, bye for now.

Take The PCOS Root Cause Quiz

   What Do Your Symptoms Mean?

  Discover your current PCOS Root Cause

Start to reverse PCOS at the root cause. 

Results are not guaranteed. Please see Medical Disclaimer for more detail.

Similar Podcasts You Will Enjoy

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

What does it really mean to create a PCOS-friendly lifestyle that supports your hormones and fits your life. Learn how to personalize your habits around nutrition, movement, stress, and emotional well-being—without falling into all-or-nothing thinking. Tune in to discover the simple, sustainable steps that will help you build a lifestyle that actually works for your PCOS healing journey.

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

In this episode of the PCOS Repair Podcast, we explore the vital role vitamin D plays in managing PCOS—from improving insulin sensitivity to reducing inflammation and supporting hormone balance. Learn how your body absorbs vitamin D, common risk factors for deficiency, and when supplementation might be necessary. Tune in to discover why maintaining healthy vitamin D levels could be a powerful step in your PCOS journey.

Episode #145: The Ideal PCOS Weight: Finding Your Balance

Episode #145: The Ideal PCOS Weight: Finding Your Balance

In this episode of the PCOS Repair Podcast, you will learn the real connection between PCOS and weight—and why “just lose weight” advice misses the bigger picture. Learn how to approach weight management in a way that supports your hormones, boosts metabolism, and creates sustainable health changes. Tune in to discover how small, thoughtful shifts can help you find your ideal PCOS weight while feeling strong, energized, and empowered.

About Show

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

Episode #144: The Power of Nutritional Supplements in Managing PCOS

Episode #144: The Power of Nutritional Supplements in Managing PCOS

Episode #144: The Power of Nutritional Supplements in Managing PCOS

This post may contain affiliate links. Please read my disclosure and privacy policy.

The Power of Nutritional Supplements in Managing PCOS

What you’ll learn in this episode:

In this episode of the PCOS Repair Podcast, you’ll discover how targeted nutritional supplementation can help reduce oxidative stress and improve hormone and metabolic function in women with PCOS. This discussion is based on a recent research article titled The Effects of Nutritional Supplementation on Oxidative Stress and Hormonal and Lipid Profiles in a PCOS-Affected Female. If you’ve been wondering whether certain nutrients—like vitamin D or omega-3s—can actually help with PCOS symptoms, this episode breaks it down in a practical and research-backed way.

Oxidative Stress and PCOS

Oxidative stress is a type of internal cellular stress caused by an imbalance between free radicals and antioxidants in the body. It’s not the kind of stress you feel emotionally, but rather the kind that leads to cellular damage and accelerates aging. In PCOS, oxidative stress is particularly concerning because it contributes to insulin resistance, increased androgens, chronic inflammation, and even fertility issues. It can also impair egg quality and affect ovulation, adding another layer of complexity for women trying to conceive.

Oxidative Stress Biomarkers (Labs)

This research highlights a few key biomarkers to assess oxidative stress levels, including malondialdehyde (MDA), total antioxidant capacity (TAC), glutathione (GSH), and nitric oxide (NO). Each of these indicators can help reveal the degree of oxidative damage in the body and how effectively your systems are working to counteract it. In women with PCOS, these markers are often out of balance, showing both elevated oxidative damage and diminished antioxidant defense.

Supplements That Help Reduce Oxidative Stress

This episode explores several key nutrients that play a powerful role in reducing oxidative stress for women with PCOS. These nutrients help lower inflammation, support metabolic function, and improve insulin sensitivity—all of which are essential for hormone balance. Some have been shown to lower testosterone levels and enhance the body’s ability to manage blood sugar, while others support thyroid health and overall inflammation regulation. Some nutrients promote gut health, which is closely tied to hormone regulation, and even those that support better sleep while offering antioxidant benefits that may positively influence fertility. One of the most exciting findings from this study is the suggestion that certain nutrients can influence how genes express themselves. Some support IGF-1 levels, which are important for egg development and ovulation, while others impact insulin sensitivity through specific genetic pathways. There’s also evidence that certain nutrients may reduce the expression of genes involved in chronic inflammation. While more research is needed, this emerging science highlights the potential for nutrition to make meaningful changes at a cellular level.

Supplements in Your PCOS Strategy

No one supplement will fix PCOS, but using the right nutrients can significantly reduce oxidative stress and improve hormone function. As always, quality matters. Choose third-party tested brands and remember that supplements should complement, not replace, lifestyle interventions.

If you’re looking for trusted supplement recommendations, you can download the free PCOS The Supplement Guide. I’ve included a list of high-quality brands and tips for getting started. 

Improving oxidative stress through nutrition is a powerful tool for managing PCOS. From fertility to energy levels to long-term hormone balance, this episode offers a fresh perspective on what’s possible with the right support.

Let’s Continue The Conversation

Do you have questions about this episode or other questions about PCOS? I would love to connect and chat on a more personal level over on Instagram. My DMs are my favorite place to chat more.

 

So go visit me on IG @nourishedtohealthy.com

 

Let’s Continue The Conversation

Do you have questions about this episode or other questions about PCOS? I would love to connect and chat on a more personal level over on Instagram. My DMs are my favorite place to chat more.

 

So go visit me on IG @nourishedtohealthy.com

 

rate the podcast

Spread the Awareness

If you have found this podcast helpful please take just a moment to rate it and leave a review. This helps apple, spotify or whichever platform you use know to share this podcast with other women. I truely appreciate your help supporting as many women as possible

Read The Full Episode Transcript Here

Welcome back to the PCOS Repair Podcast, where today we’re diving into a research review of an article titled The Effects of Nutritional Supplementation on Oxidative Stress and Hormonal and Lipid Profiles in a PCOS-Affected Female. This is a fascinating article for several reasons, but the main focus is on how supplementation—and even natural sources of key nutrients like vitamin D and omega-3s—can impact oxidative stress in PCOS. So, we’ll cover those nutrients and how they can be obtained through food as well.

Let’s start with oxidative stress. You may or may not have heard of it, but it’s the reason people recommend antioxidants. Oxidative stress refers to the harmful effects of things like environmental toxins—not just the stress you feel mentally, but the kind that damages your cells. It can accelerate cell aging, cause cellular damage, and increase the risk of disease. In other words, it speeds up the body’s aging process.

This article explores how specific, well-chosen supplements—or nutrient-dense foods rich in vitamins, minerals, probiotics, and antioxidants—can help reduce oxidative stress and improve PCOS symptoms. So if you’ve ever wondered whether supplements like vitamin D, omega-3 fatty acids, or selenium can really make a difference, this episode is for you.

Here’s what we’re covering:

  • What oxidative stress is and why it matters for PCOS
  • Biomarkers that indicate oxidative stress
  • Which supplements are the most effective
  • The connection between inflammation, oxidative stress, and insulin resistance
  • And how some supplements may even influence gene expression in PCOS

By the end of this episode, you’ll have a clearer picture of how nutrition can be used as a tool to reduce oxidative stress and support your PCOS journey from a different angle. So let’s get started!

What is Oxidative Stress?

Oxidative stress happens when your body has more free radicals than antioxidants to neutralize them. Free radicals are unstable molecules that can damage your cells, proteins, and even DNA. While some oxidative stress is normal, too much can cause chronic inflammation, increase insulin resistance, and throw off your hormones—all of which are key concerns for women with PCOS.

For women with PCOS, oxidative stress worsens existing insulin resistance and can increase androgens, contributing to symptoms like acne, hair loss, and fertility issues. It also plays a role in chronic inflammation, which adds to metabolic complications, cardiovascular risks, and difficulty with conception. Oxidative stress can even affect egg quality and ovulation.

How is Oxidative Stress Measured?

In the study, researchers looked at the following biomarkers to assess oxidative stress:

  • MDA (Malondialdehyde): A byproduct of oxidative damage to fat, often elevated in women with PCOS.
  • TAC (Total Antioxidant Capacity): Measures the body’s overall ability to fight oxidative stress. Lower levels are seen in PCOS.
  • GSH (Glutathione): A powerful antioxidant. Women with PCOS often have low levels of it.
  • NO (Nitric Oxide): Plays a role in blood flow and insulin sensitivity, and is often imbalanced in PCOS.

Nutritional Supplementation & Oxidative Stress

Research shows that certain vitamins, minerals, and antioxidants can help bring the body back into balance. The most studied ones include:

1. Vitamin D

Vitamin D is commonly low in women with PCOS and is linked to higher insulin resistance, inflammation, and hormone imbalances. Supplementation improves insulin sensitivity and lowers inflammation. Studies suggest that a consistent, low daily dose (under 1,000 IU) is more effective than high doses taken occasionally.

If your vitamin D levels test fine in the summer but you’re low on sun exposure during the winter, it might be worth testing in the off-season to get a better idea of your year-round levels.

2. Omega-3 Fatty Acids

Found in salmon, flaxseeds, and walnuts, omega-3s are known for their anti-inflammatory benefits. Supplementing with omega-3s has been shown to lower testosterone, improve insulin sensitivity, and reduce inflammation. They’re even more effective when paired with vitamin D.

3. Selenium

Selenium supports thyroid function, insulin sensitivity, and inflammation regulation—all of which are vital in PCOS. Studies recommend around 200 mcg/day, but it’s important not to exceed this, as too much can worsen insulin resistance. Testing your selenium levels can help determine the right dose.

4. Probiotics

The gut microbiome has a huge impact on inflammation, insulin sensitivity, and hormone regulation. Probiotic strains like Lactobacillus and Bifidobacterium have been shown to reduce oxidative stress and inflammation. When paired with selenium, the benefits are amplified.

5. Melatonin

Although melatonin is known for regulating sleep, it also acts as a strong antioxidant. Supplementing with melatonin has been shown to lower testosterone, improve fertility markers, and reduce inflammation. While it’s not often recommended long-term, it’s worth discussing with your provider—especially if you struggle with sleep.

Oxidative Stress, Inflammation & Insulin Resistance

Oxidative stress and chronic low-grade inflammation go hand in hand. Women with PCOS often show elevated levels of inflammation markers like:

  • CRP (C-reactive protein): Indicates general inflammation
  • IL-6 (Interleukin-6) and TNF-a (Tumor Necrosis Factor Alpha): Both worsen insulin resistance and interfere with ovulation

These labs aren’t always specific, but if you’re someone who loves tracking data, they can be interesting to monitor alongside symptoms and supplement changes.

Supplements & Gene Expression

This article also explored how supplements can influence gene expression in women with PCOS:

  • Omega-3s support IGF-1, which helps with egg development and follicle maturation
  • Selenium influences genes like PPAR-y and GLUT1, both of which impact insulin sensitivity
  • Melatonin reduces pro-inflammatory gene expression

This is an exciting area of research, showing us how lifestyle and nutrition can influence genetic expression in PCOS.

Final Thoughts

Oxidative stress is a key player in the hormonal, metabolic, and fertility challenges of PCOS. Fortunately, nutritional supplements—especially vitamin D, omega-3s, selenium, probiotics, and melatonin—can help reduce that oxidative damage.

Just remember, not all supplements are created equal. Choose high-quality, third-party tested brands whenever possible. If you want help selecting reliable supplements, I have a free PCOS Supplement Guide you can download at PCOSsupplements.com, or you can find the link in the show notes below. You can also message me over on Instagram @nourishtohealthy, and I’d be happy to send it your way.

Managing oxidative stress can improve fertility, energy, hormone balance, and your overall PCOS journey. I hope you found this research spotlight helpful, and I’ll see you in the next episode.

Until next time, bye for now.

Take The PCOS Root Cause Quiz

   What Do Your Symptoms Mean?

  Discover your current PCOS Root Cause

Start to reverse PCOS at the root cause. 

Results are not guaranteed. Please see Medical Disclaimer for more detail.

Similar Podcasts You Will Enjoy

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

What does it really mean to create a PCOS-friendly lifestyle that supports your hormones and fits your life. Learn how to personalize your habits around nutrition, movement, stress, and emotional well-being—without falling into all-or-nothing thinking. Tune in to discover the simple, sustainable steps that will help you build a lifestyle that actually works for your PCOS healing journey.

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

In this episode of the PCOS Repair Podcast, we explore the vital role vitamin D plays in managing PCOS—from improving insulin sensitivity to reducing inflammation and supporting hormone balance. Learn how your body absorbs vitamin D, common risk factors for deficiency, and when supplementation might be necessary. Tune in to discover why maintaining healthy vitamin D levels could be a powerful step in your PCOS journey.

Episode #145: The Ideal PCOS Weight: Finding Your Balance

Episode #145: The Ideal PCOS Weight: Finding Your Balance

In this episode of the PCOS Repair Podcast, you will learn the real connection between PCOS and weight—and why “just lose weight” advice misses the bigger picture. Learn how to approach weight management in a way that supports your hormones, boosts metabolism, and creates sustainable health changes. Tune in to discover how small, thoughtful shifts can help you find your ideal PCOS weight while feeling strong, energized, and empowered.

About Show

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

Episode #143: Energize Your Day: Combat PCOS Fatigue with Proven Strategies to Revitalize and Recharge

Episode #143: Energize Your Day: Combat PCOS Fatigue with Proven Strategies to Revitalize and Recharge

Episode #143: Energize Your Day: Combat PCOS Fatigue with Proven Strategies to Revitalize and Recharge

This post may contain affiliate links. Please read my disclosure and privacy policy.

Energize Your Day: Combat PCOS Fatigue with Proven Strategies to Revitalize and Recharge

What you’ll learn in this episode:

In this episode of the PCOS Repair Podcast, the spotlight is on one of the most frustrating and commonly misunderstood symptoms of PCOS: fatigue. Whether it’s that mid-afternoon slump, the struggle to get out of bed, or the sense of always running on empty, energy issues affect many women with PCOS, and today’s conversation dives deep into why that happens and how to fix it.

Understanding the Link Between PCOS and Fatigue

Fatigue isn’t just about being tired—it’s often the result of a disrupted circadian rhythm. This internal clock controls when you feel alert or sleepy and can easily be thrown off by inconsistent sleep schedules, poor light exposure, or high stress. Even without a formal diagnosis like Addison’s or Cushing’s disease, subtle imbalances in cortisol can dramatically affect how energized you feel throughout the day.

Caffeine and sugar might offer a quick boost, but they often set you up for a hard crash. In this episode, you’ll learn why starting your day with balanced meals instead of quick fixes is crucial for avoiding that roller coaster of energy highs and lows. Learn how even intense workouts can leave you depleted if you don’t support your body with proper nutrition and hydration afterward.

Identifying the Root Causes of PCOS-Related Fatigue

While daily energy dips are frustrating, long-term fatigue that builds over weeks or months is another level entirely. This deeper exhaustion often follows prolonged stress or trauma and is commonly seen in women managing PCOS. When your body has been running on adrenaline for too long, your energy systems begin to falter, leaving you constantly drained.

Fatigue can show up differently depending on your PCOS root causes. Inflammation can make your body feel heavy and sluggish, an overactive stress response burns through your energy reserves too quickly, and insulin resistance leads to sugar crashes that zap your energy. Often, it’s a combination of all three. In this episode, you’ll discover how understanding your root causes is a critical piece of reclaiming your energy.

If you’ve been feeling run-down and tired all the time, this episode is your invitation to shift your focus. Start by creating a more consistent sleep schedule, balancing your meals, building movement into your week, and reducing unnecessary stress. These small changes can create powerful momentum.

Let’s Continue The Conversation

Do you have questions about this episode or other questions about PCOS? I would love to connect and chat on a more personal level over on Instagram. My DMs are my favorite place to chat more.

 

So go visit me on IG @nourishedtohealthy.com

 

Let’s Continue The Conversation

Do you have questions about this episode or other questions about PCOS? I would love to connect and chat on a more personal level over on Instagram. My DMs are my favorite place to chat more.

 

So go visit me on IG @nourishedtohealthy.com

 

rate the podcast

Spread the Awareness

If you have found this podcast helpful please take just a moment to rate it and leave a review. This helps apple, spotify or whichever platform you use know to share this podcast with other women. I truely appreciate your help supporting as many women as possible

Read The Full Episode Transcript Here

Welcome back to the PCOS Repair Podcast, where today we’re going to talk about one of the symptoms I get asked about all the time. The most common things I hear are around fertility, cycles, weight loss—and fatigue. So today, we’re diving into energy and fatigue: what’s going on there, which root causes are behind it, how to address it, and what to look for so that you know you’re doing what you can to improve your energy.

So many women with PCOS experience these highs and lows with their energy—fluctuations that are often driven by your body’s circadian rhythm, or internal clock. But it’s also influenced by things like sleep quality and quantity, light exposure, exercise, nutrition, and stress. We’re going to go through all of that today so you can better understand how to support your energy and stop feeling like you’re dragging yourself through the day.

Let’s get started.

What Is Your Circadian Rhythm?

This is your internal clock—your body’s natural wake-up signal, your ability to sustain energy during the day, and the natural decline of energy as you approach bedtime. It’s what causes jet lag. It’s what makes you feel a little off when the seasons change or when daylight savings time hits. And it can definitely be disrupted if your cortisol levels are out of balance—whether they’re too high or too depleted.

You don’t have to have a full-blown condition like Addison’s or Cushing’s for your cortisol to be off. Even a trend in that direction can impact your energy in a big way. And when we’re living in a constant state of stress or running on adrenaline, we mess with that rhythm.

Fueling Your Energy (and Avoiding the Crash)

How are you fueling your body? Your energy is impacted by both your sleep and your nutrition. And how are you managing crashes? Crashes happen when your body gets a spike—like from caffeine or sugar—but doesn’t have the fuel to sustain that spike.

So, for example, if you start your day with coffee on an empty stomach or with a pastry, you’ll feel a burst of energy and then crash once your body processes through it. Same goes for intense exercise. It’s not that the workout is bad, but if you don’t hydrate or eat afterward, your blood sugar crashes and leaves you exhausted.

Long-Term Fatigue vs. Daily Crashes

We also need to talk about long-term depletion. This is the fatigue you feel after a stressful few months at work, or after a trauma or emotionally intense period. It’s not something that happens in a day—it builds up over weeks or months and throws off your circadian rhythm and overall energy levels.

Root Causes of Fatigue with PCOS

This is all in addition to your PCOS root cause. If you have PCOS, you likely already have a predisposition to feeling tired or sluggish—and your specific root cause makes that worse.

  • Inflammation can make you feel heavy and weighed down.
  • A heightened stress response means your body burns through energy quickly when under pressure.
  • Insulin resistance or sensitivity means you’ll be more affected by blood sugar spikes and crashes.

You may even have a combination of these. So addressing your root cause is important, but so is supporting your energy through everyday habits.

The Good News: Energy Improves Fast

The exciting thing about energy is that it can improve really quickly. Unlike weight loss, which takes time, or fertility, which may take a few cycles, you can start feeling more energized in just a few days.

So how do we do that? There are four major areas to focus on:

  1. Sleep quality and circadian rhythm
  2. Balanced nutrition
  3. Exercise and recovery
  4. Stress management

Let’s break each one down.

Managing Stress

Stress isn’t just something that happens in your head—it impacts your entire body. When you get worked up about something, your body goes into that fight-or-flight state and gives you a quick surge of energy… which then drops off hard. That kind of stress leaves you feeling completely depleted.

We can’t avoid all stress, but we can manage it better—by letting go of things when we can, by not rehearsing or ruminating on stressors, and by creating space to calm down and recharge.

Nutrition: Blood Sugar Balance

One of the biggest things that affects energy is how we eat. Small, high-carb meals—especially when they’re low in protein and fat—lead to blood sugar spikes and crashes. You feel good for a bit, then you crash. You reach for a snack or more caffeine, and the cycle starts again.

This cycle can become addictive because the energy rush feels so good—especially if you have insulin resistance or sensitivity. But ultimately, it’s draining your energy and making it harder to regulate.

Exercise and Recovery

Exercise is amazing for energy. It improves your circulation, blood sugar regulation, and mood. But we have to recover properly. That means hydrating, sleeping well, and not over-training the same muscle groups.

Incorporate mobility and stretching, use active recovery like walking or cycling, and give yourself days between strength sessions for the same body part. When we balance intense effort with proper recovery, we avoid depletion and actually increase energy.

Sleep & Circadian Rhythm

Sleep is foundational. Your body needs a consistent sleep routine. Not to the minute—but generally going to bed and waking up around the same time helps your body know what to expect.

If you’re going to bed at 9 one night and 1am the next, your body has no clue what to do. Aim for 7–9 hours, most nights. If you’re sleeping more than that and still waking up tired, it may be time to evaluate your sleep quality or talk to your doctor about a sleep study.

And to help reset your rhythm? Get morning light exposure within an hour or two of waking up. It’s one of the easiest and most effective ways to set your energy tone for the day.

Recap & Final Thoughts

If you’re struggling with that sluggish, heavy feeling all day, here’s where to start:

  • Establish a sleep routine and get light in the morning.
  • Eat to nourish and avoid those sugar crashes.
  • Move your body regularly, but also allow for recovery.
  • Be mindful of your stress and find ways to calm the internal chaos.

Energy is one of my favorite PCOS symptoms to work on because we can start seeing improvement right away. Within a week, you can feel completely different—and that momentum helps make all your other health goals easier to reach.

So whether you’re here for weight loss, fertility, or just to feel better, focusing on your energy is a great first step.

If you found today’s episode helpful, be sure to hit the subscribe button so you never miss an episode. And if you want to continue the conversation, come find me over on Instagram @nourishtohealthy. I’d love to hear your biggest takeaway!

Until next time—bye for now.

Take The PCOS Root Cause Quiz

   What Do Your Symptoms Mean?

  Discover your current PCOS Root Cause

Start to reverse PCOS at the root cause. 

Results are not guaranteed. Please see Medical Disclaimer for more detail.

Similar Podcasts You Will Enjoy

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

Episode #147: Lifestyle by Design: Creating a PCOS-Friendly Life

What does it really mean to create a PCOS-friendly lifestyle that supports your hormones and fits your life. Learn how to personalize your habits around nutrition, movement, stress, and emotional well-being—without falling into all-or-nothing thinking. Tune in to discover the simple, sustainable steps that will help you build a lifestyle that actually works for your PCOS healing journey.

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

Episode #146: Supplement Spotlight: How Vitamin D Supports Hormones, Fertility, and Metabolism in PCOS

In this episode of the PCOS Repair Podcast, we explore the vital role vitamin D plays in managing PCOS—from improving insulin sensitivity to reducing inflammation and supporting hormone balance. Learn how your body absorbs vitamin D, common risk factors for deficiency, and when supplementation might be necessary. Tune in to discover why maintaining healthy vitamin D levels could be a powerful step in your PCOS journey.

Episode #145: The Ideal PCOS Weight: Finding Your Balance

Episode #145: The Ideal PCOS Weight: Finding Your Balance

In this episode of the PCOS Repair Podcast, you will learn the real connection between PCOS and weight—and why “just lose weight” advice misses the bigger picture. Learn how to approach weight management in a way that supports your hormones, boosts metabolism, and creates sustainable health changes. Tune in to discover how small, thoughtful shifts can help you find your ideal PCOS weight while feeling strong, energized, and empowered.

About Show

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

Episode #142: A Day in the Life: Real PCOS Success Stories

Episode #142: A Day in the Life: Real PCOS Success Stories

Episode #142: A Day in the Life: Real PCOS Success Stories

This post may contain affiliate links. Please read my disclosure and privacy policy.

A Day in the Life: Real PCOS Success Stories

What you’ll learn in this episode:

Welcome back to the PCOS Repair Podcast! Today’s episode is particularly inspiring as I share the journey of one of my patients, Taylor, and her battle with PCOS and weight management. Taylor’s story highlights the significance of identifying root causes in achieving sustainable weight loss and overall health improvements.

Taylor’s Journey Through PCOS and Weight Challenges

Taylor’s struggle with weight began early. Despite being an active child, she started experiencing unmanageable weight gain following her growth spurt at age 12. As she transitioned into adolescence and beyond, her challenges with weight only intensified, complicated by her PCOS diagnosis. Like many, Taylor’s initial approach to managing her weight was through rigorous exercise and strict dieting—tactics that, while common, often led to frustration and minimal long-term success.

The Impact of Misinformation and the Importance of Personalized Strategies

One key aspect of today’s discussion revolves around the misinformation surrounding PCOS and weight loss. The internet is riddled with one-size-fits-all solutions that promise quick results, from diet plans to workout routines and supplements. However, these often do not account for the individual complexities of PCOS. Taylor’s story serves as a reminder that what works for one person may not be effective for another, especially when dealing with a condition as multifaceted as PCOS.

A New Approach to PCOS and Weight Loss

We delve into common misconceptions that hinder progress for many dealing with PCOS. For instance, the myth that certain exercises can exacerbate PCOS symptoms due to cortisol spikes, or that all dairy and gluten products should be avoided. Through Taylor’s experience, we learn that understanding the nuances of your own body’s responses to food, stress, and exercise is crucial. This personalized insight allows for a more effective and sustainable management plan.

Taylor’s Path to Understanding Her PCOS

Through working together, Taylor and I explored deeper into her specific root causes of weight gain associated with PCOS. This involved comprehensive lab work and lifestyle evaluations that went beyond standard PCOS protocols. We discovered key issues like her high sensitivity to carbohydrates and a chronic cycle of undereating that disrupted her metabolic health.

Strategic Changes and Sustainable Results

Armed with this new understanding, we implemented tailored dietary adjustments and lifestyle interventions that gradually helped Taylor break through her weight loss plateau. In this episode you will hear the steps we took and the adjustments she took to break her weight loss plateau and finally achieve lasting easily maintainable weight loss. 

Taylor’s success story is a testament to the power of personalized care and the importance of addressing the underlying factors of PCOS. My hope is that this story inspires you that achieving and maintaining a healthy weight with PCOS isn’t about drastic, short-term fixes but about making informed, gradual changes that align with one’s unique health needs.

Let’s Continue The Conversation

Do you have questions about this episode or other questions about PCOS? I would love to connect and chat on a more personal level over on Instagram. My DMs are my favorite place to chat more.

 

So go visit me on IG @nourishedtohealthy.com

 

Let’s Continue The Conversation

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Read The Full Episode Transcript Here

Hi, and welcome back to the PCOS Repair Podcast!

Today, I’m really excited to share a story from one of my patients, Taylor. Her journey is a great example of the power of understanding your root cause when it comes to weight loss.

So many women struggle with weight—whether it’s difficulty losing weight, maintaining a healthy weight, or dealing with constant fluctuations. And when I say “concerned,” I don’t just mean they want to lose weight. It’s that ongoing thought of, Wouldn’t it be nice if I didn’t have to constantly think about my weight? If I didn’t have to worry about the scale creeping up, or about trying to get it back down again? If I could just have one size of clothes in my closet and focus on living my life—eating well, taking care of myself—without the constant stress over my weight?

That’s why I hope Taylor’s story inspires you. It shows what’s possible when we understand our PCOS root causes and give our bodies what they truly need.

Taylor’s Story: The Struggle with Weight Gain & PCOS

Taylor was always a fairly active child and a very tall young woman. When she hit her growth spurts around age 12, she shot up six inches in a single year! By the time she was 14, she was 5’9”, and that’s about where she stopped growing.

She also started her period around 12 and a half. At first, she noticed that pants that used to be too loose were now fitting better. But as her growth spurt slowed down, she began struggling with weight gain—something she had never experienced before.

Typically, girls carry a little extra weight before a growth spurt, then naturally lean out. This happened for Taylor too, but the issue was that she didn’t stay lean. It was as if her body had adapted to always being in a growth spurt, and when that phase ended, her metabolism couldn’t keep up. About six months after her period started, she began gaining significant weight, especially around her midsection.

Trying to Control Her Weight

As Taylor became more aware of these changes, she took action. By age 13, she was actively planning workouts and paying closer attention to her eating habits. She didn’t have a deep understanding of nutrition, but she followed the general advice of avoiding sweets, fast food, and processed snacks, while focusing on vegetables and “healthy” foods.

She enjoyed being active and valued having a fit physique, so throughout high school and college, she worked hard to maintain her weight. But by the time she was 23 and engaged to be married, she wanted to lose 25 pounds. The weight had crept up over the years, and while she wasn’t considered overweight, she wasn’t happy with how she felt. Her BMI was at the high end of the “normal” range, but she wanted to feel leaner, stronger, and more toned.

For six months, she tried everything—extreme calorie restriction, intense workouts, moderate calorie cuts with sustainable exercise—and nothing worked. No matter how hard she tried, she kept hitting the same plateau.

“I Keep Losing the Same 10 Pounds Over and Over”

When Taylor and I started working together, she explained her frustration:

“I keep losing the same 10 pounds, then gaining it back. No matter how much I exercise or how few calories I eat, I can’t break below 150 pounds. I’m young, I’m healthy, I eat well—why can’t I break this plateau?”

She had tracked her calories meticulously, worked out consistently, and done everything “right,” yet she couldn’t reach her goal.

Why the Last 10-30 Pounds Are the Hardest

First, I want to point out that Taylor was not significantly overweight. When someone has a large amount of weight to lose, the initial pounds usually come off more easily. But plateaus happen at every stage of weight loss, and for many women, the last 10-30 pounds are the hardest to lose.

There’s another factor: the more times you lose and regain the same weight, the harder your body fights to hold onto it. If you’ve been in this cycle for years, your metabolism becomes more resistant to change.

Step One: Identifying Her Root Causes

As always, the first step was a deep dive into her PCOS root causes—something I walk through in all of my programs. This involves looking at:
✔️ Daily symptoms (not just PCOS-related, but energy levels, cravings, appetite, mood, and more)
✔️ Lab work (if available)
✔️ Lifestyle factors (diet, sleep patterns, stress levels, exercise consistency)

Taylor’s labs looked normal—no signs of insulin resistance, diabetes, or hormonal imbalances. But when she wore a continuous glucose monitor (CGM) for two weeks, we discovered something important:

Root Cause #1: High Sensitivity to Carbohydrates

Even though Taylor wasn’t insulin resistant, she was extremely sensitive to carbohydrates. Every time she ate refined carbs, her blood sugar spiked dramatically.

This led to:
✔️ Energy crashes → triggering frequent snacking
✔️ Low energy → making it hard to sustain workouts
✔️ Reliance on processed snacks → making calorie restriction ineffective

Even though she was technically eating a low-calorie diet, the types of foods she relied on were keeping her trapped in a cycle of cravings, crashes, and stalled progress.

Root Cause #2: Chronic Undereating & Metabolic Adaptation

Despite feeling like she wasn’t stressed, Taylor’s body was in a constant state of stress due to her eating habits. Years of calorie restriction and small, frequent snacks had trained her metabolism to hold onto weight rather than burn it.

Her body had adapted to:
✔️ Storing fat instead of burning it
✔️ Lowering energy levels to conserve calories
✔️ Craving quick-energy foods to compensate

Essentially, her body didn’t trust that it would get enough fuel, so it refused to let go of stored fat.

How We Reset Her Metabolism

Since her wedding was coming up, we wanted to reset her metabolism without triggering weight gain—which can sometimes happen when repairing metabolic damage.

Here’s what we did:
✔️ Increased calorie intake strategically (focusing on nutrient-dense meals)
✔️ Reduced snacking (to stabilize blood sugar and insulin levels)
✔️ Prioritized high-quality protein & fats (to sustain energy and support muscle growth)
✔️ Focused on metabolic healing before aggressive weight loss

By making these gradual changes, we reassured her body that food was abundant—helping her metabolism recover and allowing her to break through her plateau.

The Results: Sustainable Weight Loss & Renewed Energy

Over six months, Taylor lost 15 pounds and finally broke through her 150-pound barrier. While she hadn’t yet reached her full goal, she now had the tools to continue her progress without extreme dieting or over-exercising.

The most important part? She finally understood how to work with her body rather than fighting against it.

After her honeymoon, she continued losing weight in a healthy, sustainable way, reaching her goal and maintaining it with ease.

Takeaways from Taylor’s Story

✔️ Weight loss isn’t about drastic changes—it’s about working with your body’s needs
✔️ Understanding your root causes is key to breaking through plateaus
✔️ Long-term success comes from metabolic health, not extreme dieting

If you’re struggling with weight loss despite “doing everything right,” it might be time to reevaluate your approach and dig deeper into your root causes.

If you want to learn more, you can take my PCOS Root Cause Quiz or check out the PCOS Root Cause Bootcamp, where I teach you how to heal your hormones and manage PCOS long-term.

If you enjoyed today’s episode, hit subscribe so you never miss a new episode! And I’d love to hear your takeaways—connect with me on Instagram @NourishToHealthy.

Until next time—bye for now! 😊

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Results are not guaranteed. Please see Medical Disclaimer for more detail.

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About Show

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