Sherrie Koenigseder, MSN, APRN, NP-C

03/09/2026

Let’s talk about PCOS (Polycystic O***y Syndrome).

PCOS is one of the most common hormone conditions affecting women — but it is also one of the most misunderstood.

PCOS is not just an “ovarian problem.”

It is actually a metabolic and hormonal imbalance that affects the whole body.

When someone has PCOS, the body often struggles with insulin regulation, which can lead to increased levels of androgens (male-type hormones). These hormone changes can affect the ovaries, metabolism, skin, and even mood.

Common symptoms of PCOS may include:

• Irregular or missed periods
• Heavy or painful periods
• Difficulty losing weight
• Increased chin or facial hair
• Acne
• Hair thinning on the scalp
• Fatigue
• Difficulty getting pregnant
• Blood sugar swings or cravings

Not every woman will have all of these symptoms, and some women with PCOS are not overweight.
What causes PCOS?

There isn’t one single cause. It is usually a combination of:

• Insulin resistance
• Genetics
• Hormonal imbalance
• Inflammation
• Lifestyle factors

The good news:
PCOS can often improve significantly when we address the root causes.
Treatment does not always mean medications. Many women improve symptoms with:

• Nutrition that stabilizes blood sugar
• Regular strength training and movement
• Adequate sleep
• Stress management
• Targeted supplements that support hormone balance

Every woman’s body is different, which is why individualized care matters.

If you struggle with symptoms that sound like PCOS, it may be worth having a conversation with your healthcare provider and reviewing your labs and hormones.

Your body is not “broken.”
It just needs the right support.

03/07/2026

Thank you, Deb and Monica!

In this episode of NPower Healthcare, host Deb Tedesco speaks with Dr. Cary Pigman, one of the legislators who championed HB607, and Dr. Monica Barfield, an NP practice owner, to clarify the intent and real-world implementation of Florida's autonomous nurse practitioner law passed in 2020. They disc...

03/07/2026

This is my favorite video that helps patients understand what is going on with BPPV.

Perform Dix-Hallpike maneuver first to determine which side and what maneuver to use to treat BPPV: https://youtu.be/wgWOmuB1VFY.Video demonstrates how the E...

03/07/2026

It's funny because it's true!

03/07/2026

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✅ 10 Pharmacology CE credits
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03/07/2026

FOUNDATION SERIES FOR HORMONE HEALTH

POST 8: Nervous System Regulation

A chronically stressed nervous system can disrupt hormone signaling.

When the body lives in fight-or-flight mode, it prioritizes survival over hormone balance.

This can affect:
• progesterone signaling
• thyroid function
• sleep
• metabolism

Action steps

*Spend time outside daily.
*Practice slow breathing exercises.
*Incorporate regular movement (walking is excellent).
*Reduce constant stimulation from phones and media.
*Prioritize meaningful social connections.

Hormones function best when the body feels safe and regulated.

03/07/2026

FOUNDATION SERIES FOR HORMONE HEALTH

POST 7: Sleep & Circadian Rhythm

Sleep is one of the most powerful hormone regulators.

Poor sleep disrupts:
• cortisol
• insulin
• growth hormone
• appetite hormones

Sleep deprivation can lead to:
• weight gain
• anxiety
• brain fog
• hormone instability

Action steps

*Get morning sunlight within 30 minutes of waking.
*Keep a consistent sleep schedule.
*Avoid screens 1 hour before bed.
*Keep the bedroom dark and cool.
*Avoid caffeine after early afternoon.

Your circadian rhythm sets the daily hormonal rhythm of the body.

03/06/2026

FOUNDATION SERIES FOR HORMONE HEALTH

POST 6: Gut Health

Your gut microbiome influences:
• hormone metabolism
• immune health
• inflammation
• nutrient absorption

In fact, gut bacteria help regulate estrogen recycling through the estrobolome.

When the gut is unhealthy, women may experience:
• bloating
• constipation
• hormone symptoms
• inflammation

Action steps
*Eat a variety of plant foods each week.
*Include fermented foods:
• yogurt
• kefir
• sauerkraut
• kimchi

*Aim for 25–35g of fiber daily.
*Avoid excessive sugar and ultra-processed foods.

A healthy gut supports balanced hormones and reduced inflammation.

03/06/2026

FOUNDATION SERIES FOR HORMONE HEALTH

POST 5: Liver Health

The liver plays a major role in hormone metabolism and detoxification.

If the liver is overwhelmed, hormone clearance may become inefficient.

This can contribute to symptoms like:
• PMS
• heavy periods
• headaches
• acne
• fatigue

The liver processes:
• estrogen metabolites
• toxins
• medications
• inflammatory compounds

Action steps

*Eat cruciferous vegetables regularly: • broccoli
• cabbage
• Brussels sprouts

*Limit alcohol and ultra-processed foods.
*Increase fiber intake to support elimination.
*Stay hydrated.
*Support the liver with nutrients like:
• B vitamins
• choline
• glycine

A healthy liver helps maintain balanced hormone signaling.

03/06/2026

FOUNDATION SERIES FOR HORMONE HEALTH

POST 4: Mineral Balance

Modern diets are often mineral depleted, and minerals play a huge role in nervous system and hormone regulation.

Common deficiencies include: •magnesium
• potassium
• sodium (especially in stressed individuals)

Minerals support:
• adrenal function
• nerve signaling
• muscle relaxation
• sleep
• blood pressure regulation

Low minerals can show up as:
• anxiety
• palpitations
• muscle tension
• fatigue
• headaches
• poor sleep

Action steps

*Eat mineral-rich foods:
• leafy greens
• avocados
• pumpkin seeds
• nuts
• seafood

*Stay hydrated with electrolytes, not just plain water.

*Consider magnesium glycinate at night for relaxation and sleep.

*Reduce ultra-processed foods that deplete minerals.

Minerals help the body move from stress mode into recovery mode.

03/06/2026

FOUNDATION SERIES FOR HORMONE HEALTH

POST 3: Adequate Protein Intake

Most women are dramatically under-eating protein. I get it. The struggle is real, but...

Protein is essential for:
• hormone production
• neurotransmitter balance
• muscle maintenance
• metabolism
• blood sugar stability

Low protein intake can contribute to: • fatigue
• muscle loss
• sugar cravings
• poor recovery
• unstable blood sugar

What adequate protein looks like

Most women benefit from roughly:
80–120 grams of protein daily
(depending on body size and activity)

Action steps
*Eat 30–40g protein at breakfast (this is huge for hormone stability).
*Include protein at every meal.

Great options include:
• eggs
• fish
• chicken
• grass-fed beef
• Greek yogurt
• cottage cheese
• protein smoothies

Protein is one of the most powerful metabolic stabilizers for women entering perimenopause.

03/06/2026

FOUNDATION SERIES FOR HORMONE HEALTH

POST 2: Blood Sugar Stability

One of the biggest drivers of hormone imbalance is unstable blood sugar.

When blood sugar spikes and crashes throughout the day, the body releases cortisol and adrenaline to stabilize it.

Over time this can lead to:
• fatigue
• brain fog
• anxiety
• poor sleep
• weight gain
• hormone symptoms

This stress response also interferes with how the body uses progesterone and thyroid hormones.

What stable blood sugar looks like:

• Energy stays steady throughout the day
• No intense sugar cravings
• No afternoon crashes
• Waking rested instead of exhausted

Action steps

*Eat 30–40g of protein at breakfast.
*Never eat carbs alone — pair them with protein or fat.
*Avoid skipping meals (especially if you wake at night).
*Focus on whole foods instead of ultra-processed foods.
*Eat fiber-rich vegetables with meals.

Stable blood sugar creates the metabolic calm hormones need to function properly.