138. Say Goodbye to PCOS Period Problems: Courtney Minors Shares Tried and True Healing Strategies
Today, I'm hosting registered dietitian Courtney Minors, who is a specialist in PCOS nutrition, to share her tried and true strategies for healing period problems with PCOS. Courtney's expertise comes from both her personal and professional experience with PCOS and her journey to manage her symptoms effectively.
We discussed a variety of ways to fix period problems with PCOS such as nutrition, blood sugar balance, prioritizing self care, reducing toxins, using supplements and so much more!
Courtney also dives into the topic of healthy periods and cycles, debunking misconceptions and providing valuable insights. She sheds light on the underlying factors that contribute to irregular cycles, such as insulin resistance and hormonal imbalances.
Additionally, Courtney shares practical advice on managing various period problems and emphasizes the role of nutrition in supporting PCOS management. She encourages listeners to advocate for themselves and offers tips on balancing meals, incorporating fiber-rich foods, and timing meals for optimal energy and hormone regulation.
With Courtney's wealth of knowledge and relatable approach, this episode provides valuable strategies that will help you improve your menstrual health and overall well-being.
Courtney Minors, is a registered dietitian and PCOS expert who not only has the professional knowledge but also the personal experience of living with PCOS for nearly two decades. Dealing with irregular periods, cystic acne, and facial hair growth herself, Courtney understands the daily struggles that individuals with PCOS face.
Through her own journey, she discovered the power of lifestyle changes and nutrition in managing PCOS symptoms. Courtney is passionate about empowering others with PCOS to take control of their health and find sustainable solutions beyond relying solely on birth control. With her expertise and relatable approach, she provides tried and true strategies to help individuals heal their PCOS and achieve better menstrual health.
Get ready to learn from Courtney's wealth of knowledge and experience in this enlightening episode.
In this episode, you will be able to:
What is a healthy menstrual cycle?
How is your cycle impacted by PCOS?
Discover how to manage PCOS through nutrition and improve your menstrual health.
Find out the supplements that can help regulate your menstrual cycle and enhance your overall health with PCOS.
Learn why maintaining a healthy gut is crucial for individuals with PCOS and how it can positively impact your periods and overall symptoms.
What are adaptogens and how can they help reduce stress and manage PCOS symptoms overall.
Episode Links:
Courtney Minor's Power with PCOS Program
Courtney's Instagram: https://www.instagram.com/pcos.nutritionist.courtney/
Apply for coaching with Dafna
Dafna's Instagram
Timestamped summary of this episode:
00:01:20 - Period Problems and PCOS Dafna and Courtney dive into the topic of period problems in PCOS, discussing hormones, nutrition, supplements, and lifestyle factors that can impact menstrual cycles. They emphasize non-medication treatment options for PCOS symptoms.
00:05:14 - Courtney's PCOS Journey Courtney shares her personal experience with PCOS, including her diagnosis, struggles with birth control, and her journey to finding alternative treatment options. She highlights the importance of lifestyle changes in managing PCOS.
00:08:22 - Birth Control and PCOS Dafna and Courtney discuss the role of birth control in PCOS treatment and the importance of informed choices. They emphasize that while birth control can provide temporary relief, lifestyle changes should be the focus for long-term management.
00:10:47 - Lifestyle Changes for PCOS Dafna and Courtney stress the significance of lifestyle changes in managing PCOS, regardless of medication use. They highlight the impact of nutrition, sleep, stress management, and other factors in improving PCOS symptoms.
00:15:08 - Clearing Acne with Self-Care and Adaptogens The guest shares her experience with acne and how she prioritized self-care and incorporated adaptogens to clear her skin quickly.
00:15:44 - Understanding Healthy Period Cycles The guest explains that a healthy menstrual cycle can range from 21 to 35 days, and emphasizes that it doesn't have to be exactly 28 days to be considered normal.
00:17:33 - Causes of Irregular Cycles and Anovulation The guest discusses various factors that can contribute to irregular cycles and anovulation, such as insulin resistance and hormone imbalances like elevated testosterone, DHEAs, and prolactin levels.
00:19:41 - Identifying the Causes of Spotting The guest explains that spotting can be caused by hormonal imbalances, such as low progesterone or high estrogen levels, and emphasizes the importance of getting a full hormone panel tested to identify the underlying cause.
00:20:14 - Taking the First Step to Address Period Problems The host and guest suggest getting blood work done and advocating for a hormone panel and other tests to understand the causes of period problems, even if cycles are irregular.
00:30:24 - Cheat Meals and Alcohol Courtney discusses the concept of cheat meals and how they can still be part of a healthy diet if you approach them strategically. She also talks about the impact of alcohol on the body and suggests considering factors like sleep disruption and hormone balance when deciding how often and how much to drink.
00:31:43 - Alcohol's Effect on Hormones Courtney explains that alcohol is a toxin that our bodies naturally want to clear out. Drinking alcohol regularly can interfere with the clearance of other hormones, leading to worsened symptoms. She emphasizes the importance of paying attention to how alcohol makes you feel and reducing its frequency if it negatively impacts your sleep and hormone balance.
00:33:36 - Evaluating Your Relationship with Alcohol Courtney encourages listeners to evaluate their relationship with alcohol, especially if they have symptoms of estrogen dominance, PMS, or inflammation. She suggests considering how important alcohol is in your life and how it may be impacting your overall well-being and hormonal balance.
00:35:19 - Balancing Your Plate for Cycle Regulation Courtney recommends the plate method for balancing meals to regulate blood sugar levels and support insulin sensitivity. She suggests including protein, healthy fats, and fiber in every meal and snack. She provides examples of protein sources, healthy fats, and fiber-rich foods that are beneficial for PCOS.
00:38:38 - Adding Variety to Meals Courtney addresses food boredom and suggests different ways to make vegetables more exciting and flavorful. She recommends cooking techniques like roasting
00:46:12 - Using Supplements to Support PCOS Cycles Courtney discusses the importance of taking supplements to support PCOS cycles, including omega-3 and vitamin D. These supplements can help with ovulation and support overall reproductive health.
00:49:21 - The Power of Adaptogens Courtney explains how adaptogens, such as Tulsi (Holy Basil) and Ashwagandha, can help support the body through stress and improve symptoms of PCOS. These adaptogens have been used for thousands of years in traditional medicine.
00:51:28 - Gut Health and Menstrual Health Courtney emphasizes the connection between gut health and menstrual health in PCOS. Supporting gut health through fiber-rich foods and plant diversity can help reduce inflammation and regulate cycles.
00:54:51 - Finding Enjoyment in PCOS Management Courtney encourages individuals with PCOS to approach their health journey with enjoyment and self-care. Managing PCOS is a long-term commitment, and finding joy in the process can lead to better outcomes and overall well-being.