Claim OwnershipThe PCOS 365 Podcast
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Welcome to The PCOS 365 Podcast, your go-to podcast for empowering and educating women with Polycystic Ovary Syndrome. Hosted by Shawna, a dedicated hormone coach with a passion for women's health, this podcast explores holistic approaches to managing PCOS symptoms and improving overall well-being.
Join us as we delve into a wide range of topics, including nutrition, supplements, essential oils, exercise, sleep, stress management, and more. Whether you're newly diagnosed or have been living with PCOS for years, you'll find practical advice, expert interviews, and inspiring success stories to support you on your journey.
Each episode is designed to provide you with valuable insights and actionable tips to help you naturally balance your hormones, manage symptoms, and lead a healthier, happier life.
Join us as we delve into a wide range of topics, including nutrition, supplements, essential oils, exercise, sleep, stress management, and more. Whether you're newly diagnosed or have been living with PCOS for years, you'll find practical advice, expert interviews, and inspiring success stories to support you on your journey.
Each episode is designed to provide you with valuable insights and actionable tips to help you naturally balance your hormones, manage symptoms, and lead a healthier, happier life.
71 Episodes
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We've covered a lot of labs in the last few episodes-- so let's recap with how they're connected.
Remember, we can't simply look at one number and have an answer-- we have to look at the big picture-- are my numbers trending in one direction? are these labs telling me a different story when I look at them all and not just one?
We'll close out this mini-series by bringing it all together.
And remember, you can grab the PCOS Lab Checklist here: www.essentiallyher.com/lab-checklist
You’ve been told your blood sugar is “normal”… but your body is telling a very different story.
In this episode, we’re breaking down fasting insulin, fasting glucose, and HOMA-IR — three pieces of data that can completely change how women with PCOS understand their symptoms, their cycles, and their hormones.
As a former laboratory scientist turned hormone coach (and a fellow PCOS gal), I’ll walk you through:
What fasting glucose actually measures — and what it misses
Why fasting insulin is one of the most overlooked labs in PCOS
How insulin resistance can exist long before diabetes
What HOMA-IR is, how to calculate it yourself, and why it gives a clearer big-picture view
How elevated insulin can impact ovulation, cycle regularity, inflammation, and weight
We’ll translate the science into everyday language so you can finally understand what your labs are showing — and what they’re not. This episode is about replacing confusion with clarity and giving you real data you can use in conversations with your provider.
If you’ve ever felt dismissed because your labs looked “fine,” this episode is for you.
Here's the HOMA-IR Calculation we discussed:
(Fasting Glucose x Fasting Insulin) / 405
Inflammation is one of those words that gets thrown around a lot — but rarely explained in a way that actually helps us understand what’s happening in our bodies, especially with PCOS.
In this episode, we’re slowing things down and breaking inflammation all the way back to the basics. We’ll talk about what inflammation actually is, why women with PCOS are more prone to chronic low-grade inflammation, and how inflammation can both contribute to PCOS symptoms and be a result of them.
Then we’ll walk through the key inflammatory labs you may see on your PCOS lab work — including C-reactive protein (CRP), IL-6, IL-18, and TNF-alpha — and what these markers are really measuring in simple, real-life terms. No fear, no overwhelm — just clarity.
If you’ve ever been told your labs are “normal” but your body still feels inflamed, exhausted, or resistant to change, this episode will help you understand what data might be missing from the conversation — and how these labs can help connect the dots between insulin resistance, hormones, stress, and symptoms.
Because PCOS isn’t just about hormones — it’s about how the whole system is responding.
Are you exhausted but everyone says your labs are “normal”?
Are your cycles heavy, your hair thinning, or your energy dipping no matter what you do?
This episode breaks down the iron labs that most women never get explained: iron, ferritin, hemoglobin, and TIBC. We’ll talk about what each one means, how to spot hidden iron deficiency before it becomes anemia, and why women with PCOS or perimenopause are especially vulnerable to low levels.
You’ll walk away with clarity, confidence, and a better understanding of what your body’s been trying to tell you.
Grab the PCOS Lab Checklist at www.essentiallyher.com/labchecklist
If you’ve ever wondered whether your thyroid might be part of your PCOS puzzle, this is the episode you’ve been waiting for. Today we’re breaking down the full thyroid panel — TSH, free T4, free T3, thyroid antibodies (TPO & TgAb) — and talking about what each of these actually means in real-life terms. No medical jargon, no confusion… just clear, compassionate science you can finally understand.
We’ll talk about how thyroid issues can show up for those of us with PCOS: fatigue that feels bone-deep, stubborn weight changes, mood dips, hair thinning, feeling cold all the time, irregular cycles, and that frustrating sense of “something feels off but no one will listen.”
You’ll learn:
How the thyroid really works (in a simple, friend-over-coffee way)
What each lab tells us about your hormone communication system
Why PCOS and thyroid issues often show up together
What questions to ask your provider so nothing gets overlooked
How to use this information to better understand your symptoms and advocate for your care
And don’t forget — you can download my PCOS Lab Checklist at essentiallyher.com/labchecklist so you can walk into your next appointment confident, prepared, and supported.
This is your reminder that you’re not crazy, you’re not broken, and your symptoms are not “just how it is.” Your body is speaking — and today, we’re finally learning to understand one more piece of her language.
Ever wonder why acne, hair loss, excess facial or body hair, and stubborn cycles seem impossible to manage with PCOS? It often comes down to your androgens—hormones like testosterone, DHEA, and DHEA-S. In this episode of The PCOS 365 Podcast, we break down these key hormones in a way that actually makes sense.
We'll cover:
What total and free testosterone really mean, and why SHBG matters
The role of DHEA and DHEA-S and how your adrenals influence symptoms
How your lab numbers connect to what you see in the mirror and feel in your body
Tips for using your labs and symptom tracking to have more productive conversations with your provider
Whether you’re dealing with acne, hair changes, or irregular cycles, this episode will help you decode your hormones and feel empowered to make informed choices.
Grab the PCOS Lab Checklist to bring to your next appointment: essentiallyher.com/labchecklist
Ever wonder what your lab results are really telling you? In this episode of the PCOS 365 Podcast, we’re breaking down the basics—your Complete Blood Count (CBC) and Comprehensive Metabolic Panel (CMP)—so you can understand what your numbers mean, why they matter, and how they relate to PCOS.
We’ll cover:
What each part of the CBC measures, from red and white blood cells to hemoglobin and platelets, and why these numbers impact your energy, mood, and cycles.
How CMP markers like liver enzymes, kidney function, and electrolytes interact with your hormones and metabolic health.
Why tracking trends over time is more powerful than focusing on a single “normal” number.
Real-life examples of how lab data can help you advocate for yourself and guide natural support strategies.
If you’ve ever felt confused by lab reports or like your symptoms weren’t being heard, this episode will give you the knowledge and confidence to start connecting the dots.
Resources:
Grab my PCOS Lab Checklist here: essentiallyher.com/labchecklist
Join my email list for more science made simple: essentiallyher.com/email
Feeling dismissed by your doctor? You’re not alone. In this episode of The PCOS 365 Podcast, we dive into how to advocate for yourself in a way that actually works. Learn how to turn your experiences into actionable data, from tracking cycles and symptoms to using your PCOS Lab Checklist. I share real-life examples of how concrete numbers can make your doctor listen, tips for making appointments productive, and guidance on asking the right questions. We’ll also talk about bringing research into your visits and finding a provider who truly understands PCOS. This episode is all about giving you confidence, control, and a voice in your health journey.
Join the email list at essentiallyher.com/email for more practical tips, guides, and explanations about PCOS delivered straight to your inbox.
Get the PCOS Lab Checklist at www.essentiallyher.com/labchecklist
Make sure to watch your spam folder... it's a tricky one!
You’ve heard about all the amazing supplements that can support women with PCOS — from inositol and NAC to curcumin and CoQ10 — but how do you actually choose one that’s worth your money?
In this episode, Shawna breaks down how to find high-quality supplements that actually deliver results. You’ll learn what to look for on a label, why the form of each nutrient (like methylcobalamin vs. cyanocobalamin) matters, and how to spot red flags like fillers, fake “proprietary blends,” and misleading marketing.
It’s the science-based, no-fluff guide to supplement shopping that every woman with PCOS needs — so you can feel confident, informed, and empowered in your wellness journey.
✨ Want more guidance like this?
Join Shawna’s email list for supplement recommendations, hormone education, and natural health tips delivered straight to your inbox: essentiallyher.com/email
If you’ve ever gone down the PCOS supplement rabbit hole and ended up more confused than when you started — this episode’s for you.
Today we’re breaking down three science-backed supplements that actually live up to the hype: Berberine, NAC (N-acetyl-cysteine), and Selenium.
In this chat, Shawna — your favorite hormone coach and former lab scientist — explains what these nutrients do inside your body (in plain English), how they support insulin, inflammation, ovulation, and thyroid health, and when they might make sense to add to your PCOS support plan.
You’ll walk away feeling confident in what they are, how they work, and whether they might be a fit for you.
💌 Want more science-backed hormone support?
Get Shawna’s free weekly hormone email at essentiallyher.com/email
— where she shares tools, natural strategies, and deeper PCOS education right to your inbox.
Want the PCOS Lab checklist mentioned in the podcast? Grab your copy here: www.essentiallyher.com/labchecklist. Just make sure to watch your inbox, it has a tendency to make its way to the spam folder.
When it comes to supplements for PCOS, there’s a lot of hype out there—but curcumin and CoQ10 are two that actually have research to back them up. In this episode, we dig into what the science says and why these two nutrients can be powerful tools for managing symptoms naturally.
Here’s what we’ll cover:
How curcumin (from turmeric) reduces inflammation and supports hormone balance.
The role of CoQ10 in cellular energy, egg quality, and insulin sensitivity.
What studies show about their impact on PCOS symptoms.
Practical tips for choosing a quality supplement and working with your provider.
By the end, you’ll know whether curcumin or CoQ10 might be worth adding to your PCOS toolkit—and how to do it in a way that actually makes sense for your body.
If you’ve ever googled “best supplement for PCOS,” chances are you’ve seen inositol at the top of the list. But with so many options—myo-inositol, d-chiro-inositol, or blends promising the “perfect ratio”—it can feel overwhelming to know what’s legit and what’s just marketing.
In this episode, we’re breaking it all down together:
What inositol actually is (and why it’s not really a vitamin).
The difference between myo-inositol and d-chiro-inositol.
Why research points to the 40:1 ratio for PCOS.
When inositol might be worth considering.
How to pick a quality supplement with confidence.
By the end, you’ll walk away with the science, the clarity, and the confidence to know whether inositol belongs in your PCOS toolkit.
If you don't know what the root cause behind your PCOS is, go back and listen to some of the first episodes, and grab the ultimate lab checklist to help you get all the answers (made be me-- a laboratory scientist).
https://www.essentiallyher.com/labchecklist
And check out my favorite PCOS supplement with inositol-- OVII-- https://ovii.com/ESSENTIALLYHER. Use promo code ESSENTIALLYHER at checkout for a discount!
What does it mean when your cycle is shorter than “normal”? For those of us with PCOS, a short cycle isn’t just about bleeding more often — it’s usually a sign that something is off with ovulation, progesterone, or the delicate balance of hormones driving the cycle.
In this episode of The PCOS 365 Podcast, we’re unpacking short cycles:
What actually counts as a “short” cycle
Why ovulation that happens too early or a weak luteal phase can cut things short
How insulin resistance, stress, and inflammation tie into the picture
What cycle tracking can tell us about whether ovulation is strong and stable
We’ll also cover practical ways to support your body naturally, plus when it’s time to ask for lab work or medical input.
Spotting between periods? Bleeding that shows up out of nowhere? If you’ve ever wondered whether it “counts” as a real period—or just felt confused about what your body is doing—you’re not alone.
In this episode of The PCOS 365 Podcast, we’re breaking down spotting and breakthrough bleeding in plain language. We’ll talk about what each one actually means, why they happen so often with PCOS, and how to tell if what you’re experiencing is a true period or your hormones throwing you a curveball.
You’ll also learn why charting your cycle is such a powerful tool, when it’s time to talk with your provider (and what labs to ask about), plus some practical tips for supporting healthy ovulation and hormone balance.
✨ Want step-by-step support in decoding your own cycle and creating a personalized plan? Join my Vital Cycle 365! Check it out at www.essentiallyher.com/coaching
✨ Looking for a science-backed supplement made just for women with PCOS? Check out Ovii at https://ovii.com/ESSENTIALLYHER and use promo code ESSENTIALLYHER at checkout!
Because your period isn’t random—it’s your body’s way of sending you messages. Let’s learn how to read them, together.
Ever feel like your cycle is “normal” on the calendar, but something just feels off? For many women with PCOS, ovulation doesn’t always happen on time—or sometimes not at all. In this episode, we break down why ovulation can be delayed, what that means for your hormones, and how to recognize the signs in your own cycle.
We dive into the science behind the brain-ovary conversation, explain how insulin, androgens, and stress can interfere, and share practical tips for supporting healthy ovulation. Learn how tracking cervical fluid, basal body temperature, and cycle length can reveal what’s really happening beneath the surface.
If you’ve ever wondered why your cycles feel unpredictable or why ovulation seems delayed, this episode is for you. Tune in and start decoding your cycle like a pro!
One of the most frustrating things about PCOS is when our periods just… vanish. We’ve all been there—staring at our apps, wondering if we should expect a bleed this month or if our cycle has just ghosted us again. In this episode, we’re diving into what’s really happening inside our bodies when cycles go missing with PCOS.
We’ll unpack why things like insulin resistance, high stress, thyroid shifts, and those tricky hormone imbalances can cause anovulation (cycles without ovulation) and lead to irregular or absent periods. I’ll share labs you can request from your doctor to help get clarity, as well as natural tools and lifestyle strategies that can support more regular cycles.
If you’re ready to understand your body better and start restoring rhythm to your cycle, this conversation is for us.
✨ Want deeper 1:1 support? My Vital Cycle 365 program was created for women with PCOS to uncover root causes, sync lifestyle choices with our cycles, and finally feel more in control of our hormones. Learn more at www.essentiallyher.com/coaching
💊 Looking for daily support? I personally take Ovii, a supplement made just for women with PCOS. You can try it too at www.ovii.com/essentiallyher and use code ESSENTIALLYHER at checkout for a discount!
The length of your luteal phase—the time between ovulation and your period—can reveal a lot about your hormone health. In this episode, we dive deep into short luteal phases, why they happen, how they affect fertility and overall health, and why charting your cycle and paying attention to cervical fluid can be a game-changer.
We’ll cover practical tips for supporting healthy ovulation and a robust luteal phase, including nutrition, stress management, and lifestyle strategies that can make a real difference.
If you want to take your hormone knowledge further, check out my Vital Cycle 365 program-- www.essentiallyher.com/coaching , where I guide women with through hormone education, cycle tracking, hormone balance, and personalized strategies for improving energy, mood, and cycle regularity.
For supplemental support, I also recommend Ovii, a PCOS-specific supplement that can help support hormone balance. You can grab it at www.ovii.com/essentiallyher and use promo code ESSENTIALLYHER for a discount at checkout.
Whether your cycle feels unpredictable or you’re just curious about what your body is trying to tell you, this episode will help you decode your hormones and take meaningful steps toward balance.
Heavy periods can feel overwhelming and exhausting—especially when you’re managing PCOS. In this episode, we dive deep into why heavy bleeding happens, what your hormones are doing behind the scenes, and how common PCOS-related factors like inflammation and insulin resistance play a role.
I’ll also share practical tips and natural strategies—from supplements to lifestyle tweaks—that can help reduce the flow and bring relief. Plus, I talk about my own experience trying medications like tranexamic acid and why I eventually chose surgical options like endometrial ablation (which is a better alternative to hysterectomy for many women).
If you’ve ever wondered what’s normal, what’s not, and what you can do about heavy periods, this episode is for you.
Ever wondered if your period is actually normal? You’re not alone.
In this kickoff episode of our new hormone health series, we're breaking down what a healthy menstrual cycle should look like—from how long it lasts to what your flow and symptoms might be telling you. We’ll walk through each phase of the cycle (menstrual, follicular, ovulation, luteal), the hormones involved, and how they impact everything from your energy and mood to your cravings and sleep.
But here’s the most important part: if your cycle doesn’t look like the “textbook version” right now, that’s okay. This isn’t about perfection—it’s about education. Understanding what’s ideal gives you a roadmap to start supporting your body in a way that feels empowering and doable.
Whether you’re dealing with PCOS, irregular cycles, or just trying to understand your body better—this episode is your foundational guide.
👉 Hit play and start your journey toward hormone confidence. Your cycle has so much to say—let’s learn to listen.
Can you believe it’s been a whole year of The PCOS 365 Podcast?! In this special anniversary episode, I’m reflecting on some of the biggest lessons I’ve learned in the last 52 weeks—both from my personal hormone journey and from the stories you’ve shared with me along the way.
We’ll talk about what’s shifted in how I approach healing, what’s stayed the same, and why small, sustainable changes always win out over quick fixes. You’ll hear honest insights on supplements, burnout, fertility fears, period drama, and what it really means to listen to your body.
PLUS—I’m giving you a sneak peek at what’s coming next: a brand new series all about what your period is trying to tell you. (Spoiler: It’s more than just “you're not pregnant.”)
If you’ve ever felt like your healing journey is taking too long or you’re not doing it “right,” this episode is your reminder that progress is rarely linear—but it is always worth celebrating.
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