--- title: 10 Eating Habits to Support Your PCOS Journey with Ashlee Rowland description: Discover 10 empowering eating habits designed to support your PCOS journey, offering practical insights and expert advice for a healthier lifestyle. image: https://blog.sofiahealth.com/hubfs/Ashlee%20Rowland%20-%20compressed-2.jpg --- - - - [![Sofia Health](https://hubspot-no-cache-na2-prod.s3.amazonaws.com/cta/default/9040910/interactive-176723981363.png)](https://blog.sofiahealth.com/hs/cta/wi/redirect?encryptedPayload=AVxigLLf0PthkP%2FrWb0VrFL4VjeBYJEiGTU6XzCRSqs3iaDyHbAejKhJcPLNfxMijaYj96fKwJwKIIILHue6cZKylsxA6U2WNF0tSiy3ysmgfHbdu4ZB3xFSO7c2WIW81qQUY8xS7tMuP%2F%2B8923lQlAVGiR2iN6%2FFTce79eF&webInteractiveContentId=176723981363&portalId=9040910) ### Topics Filter by topic Podcast Wellness Health Mental Wellbeing healing Meditation holistic health health coach Solopreneur Success Wellness Business health and wellness coaching Entrepreneurship Tools & Resources naturopathic Nutrition Spiritual Health Marketing Social Media Yoga Doula Sleep Starting Up Insider Sell Online dietitian kids nutritionist Back Office Chronic Diseases Fertility Gift Guides Gratitude Herbal Teas Homeschool Insomnia PTSD TTC autoimmune disease weight loss ### Stay up to date SUBSCRIBE ### Stay up to date [Wellness](https://blog.sofiahealth.com/tag/wellness) [Nutrition](https://blog.sofiahealth.com/tag/nutrition) # 10 Eating Habits to Support Your PCOS Journey with Ashlee Rowland ![Picture of Sofia Health Staff](https://blog.sofiahealth.com/hubfs/Sofia.png) By [Sofia Health Staff](https://blog.sofiahealth.com/author/team-sofia-health) on January, 09 2024 [mailto:?body=https://blog.sofiahealth.com/10-eating-habits-to-support-your-pcos-journey](mailto:?body=https://blog.sofiahealth.com/10-eating-habits-to-support-your-pcos-journey) ![](https://blog.sofiahealth.com/hubfs/Ashlee%20Rowland%20-%20compressed-2.jpg) Join us on an exclusive journey with Ashlee Rowland, as she unveils the strategies that led to her healthy life, only on [Sofia Health](https://sofiahealth.com/). Just three years ago, she faced unimaginable health challenges, from rupturing ovarian cysts to uncertainty about starting a family. In this interview, Ashlee shares her inspiring path, from being unable to imagine simple joys like raw milk or garden salsa without bloating, to embracing a life of warmth and well-being. #### Tell us about your journey with overcoming PCOS and other health challenges After years of period pain, irregular periods, infertility, and autoimmunity (Hashimoto's, celiac, rheumatoid arthritis), I started experiencing cysts on my ovaries rupturing which was the most painful thing I'd ever experienced. I had no answers and nobody could help me. I felt hopeless but hopeful at the same time, I didn't know for what.    ## Can you give us your top 10 recommended changes to eating habits that support PCOS treatment? 1. Eating Enough 2. Eating Adequate Protein 3. Focusing on Minerals 4. Switching to Saturated Fats 5. Cutting Back on High-Intensity Workouts 6. Getting Morning Sunlight Exposure Daily 7. Always Pairing Protein with a Carb 8. Adopting an Animal-Based Diet 9. Focusing on Food First, Then Specific Supplements 10. Moving Your Body Regularly Throughout the Day > [Sofia Health](https://sofiahealth.com/#loaded) connects you to traditional, integrative, nutritional, holistic, and spiritual healing professionals to help you personalize your healing journey. ### What advice do you have for individuals who may feel overwhelmed by the complexity of managing PCOS and hormonal imbalances? Taking [my course](https://simplholistic.org/bnh-course)! You've got to stop chasing symptoms and breadcrumbing random information from Instagram. My course tagline is literally: "Simple Hormone Healing for Women Who Are Overwhelmed by the Noise of the Wellness World."   ## What are the first signs of PCOS? - Blood sugar imbalance - Feeling hungry all the time or total loss of appetite - Tingling in the face and/or head - Irregular painful periods - Weight gain around the hips It's important to note that these signs may manifest differently for each individual. Understanding these early indicators is crucial for timely diagnosis and effective management of PCOS.   ##### Can you share a success story from your consulting practice highlighting the positive impact of nutritional interventions on PCOS? I could share hundreds! Many of my course students enroll because of their PCOS and that's the same for my clients that come to work 1:1 with me. I've heard the craziest stories from clients and they don't stop here!    ### How does hydration impact hormone regulation, and what are some strategies to ensure an adequate water intake for PCOS management? Hydration is so misunderstood and most women are chugging back so much water through the day thinking it will hydrate them. This isn't the case! I'd say 99% of women who come to me are drinking water that doesn't even have minerals in it (for example, RO water). This is doing the opposite of hydrating you and it's pulling minerals from your cells. I call it empty or thirsty water. Then, many are still drinking tap water which is another issue in and of itself. In my practice I don't focus on water intake but instead on nutritious fluids intake like bone broth, raw milk, herbal teas, seasonal juices, and then remineralized water. The minerals found in these beverages are *essential* for keeping your body balanced and keeping away PCOS.   #### Discuss the importance of quality sleep in holistic living for individuals with PCOS. What tips do you have for improving sleep hygiene and overall well-being? Sleep is amazing, and we all know that, but the nuances are really what matters. I won't dive into what happens when we sleep because most people get it: rebuild, restore, and we get the point. But an EMF-free environment is crucial for sleeping. Blocking blue light 2-3 hours before bed (at sunset at the very least) is also essential. Then, making sure you don't have any fragrance in the room like candles is important. Mattress and bedding off-gas toxic chemicals, and it's important to note that these things disrupt our hormones, so they have to go. My general rule is to be asleep by 10. If you're waking in the night to pee or just have more insomnia-like tendencies, there is something deeper going on that I normally see with PCOS clients.   #### Is Birth Control helpful for People with PCOS? No, end of story. It's not helpful to artificially suppress communication between your ovaries and brain. It's not helpful to artificially add in things that shouldn't be. It's a band-aid approach. I can speak from this because I was on it, and I highly recommend against it.   #### What are your most helpful tips for women's health? Eat adequate protein. Swap to an animal-based diet. Work hard to unlearn most of what you've been taught. Realize your body is designed to be well and heal. Focus on mineral-rich foods and beverages. Get as close to nature as you possibly can as often as you can.   ###### **More from Sofia Health** Explore more enlightening interviews with specialists at Sofia Health. Gain diverse insights, practical tips, and transformative advice on health and wellness topics. Whether it's nutrition, mental well-being, or holistic healing, these expert interviews provide valuable resources for your journey to holistic health. Read on and empower yourself with knowledge for a healthier life. Whether you prefer a subscription over live classes or want to shop for individual services, classes, or products, we have you covered. We're here to help you meet your wellness goals for physical, mental, emotional, and spiritual health. You can also take advantage of the services offered by one of the providers at the [Sofia Marketplace](https://sofiahealth.com/). Better yet, make a daily dose of wellness part of your routine. [Sofia Prime](https://www.prime.sofiahealth.com/register) offers both live classes and an extensive on-demand video library. Choose from high-quality offerings in wellness, nutrition, fitness, and meditation.  Start your [two-week trial today](https://www.prime.sofiahealth.com/register) and discover the difference that dedication and expert help can make.   Disclaimer: The Sofia Unfiltered Blog by Sofia Health is for general informational and entertainment purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor/patient relationship is formed. The use of information on this article or materials linked from this article is at the user’s own risk. The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have. 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