Join us on an exclusive journey with Ashlee Rowland as she shares the strategies that supported her health journey, only on Sofia Health. Just three years ago, she faced significant health challenges, from ruptured ovarian cysts to uncertainty about starting a family. In this interview, Ashlee shares her inspiring path, from struggling with bloating and discomfort to embracing a life focused on nourishment, balance, 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, including Hashimoto’s, celiac disease, and rheumatoid arthritis, I began experiencing ruptured ovarian cysts, which were the most painful thing I had ever experienced. I had no answers, and no one seemed able to help me. I felt hopeless, but hopeful at the same time, even though I didn’t yet know what I was hoping for.
Can you give us your top 10 recommended changes to eating habits that support PCOS treatment?
- Eating enough
- Eating adequate protein
- Focusing on minerals
- Choosing high-quality fats
- Cutting back on high-intensity workouts when needed
- Getting morning sunlight exposure daily
- Pairing protein with carbohydrates
- Adopting an animal-based or whole-food-focused diet, if it works for your body
- Focusing on food first, then considering specific supplements
- Moving your body regularly throughout the day
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What advice do you have for individuals who may feel overwhelmed by the complexity of managing PCOS and hormonal imbalances?
Taking my 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 experiencing a total loss of appetite
- Tingling in the face and/or head
- Irregular or painful periods
- Weight gain around the hips
It’s important to note that these signs may appear differently for each person. Understanding early indicators can support timely diagnosis and more effective PCOS management.
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 the same is true for clients who come to work with me one-on-one. I’ve heard many powerful stories from clients, and their progress continues to inspire me.
How does hydration impact hormone regulation, and what are some strategies to support adequate water intake for PCOS management?
Hydration is often misunderstood. Many women drink large amounts of water throughout the day, thinking that more water automatically means better hydration. However, hydration also depends on minerals and electrolytes.
In my practice, I focus less on plain water intake alone and more on mineral-rich fluids, such as bone broth, herbal teas, seasonal juices, remineralized water, and pasteurized milk if it is tolerated. The minerals found in these beverages can help support the body’s overall balance.
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 incredibly important. Most people already understand that sleep helps the body rebuild and restore, but the details of sleep hygiene matter.
Creating a restful environment can be helpful. Reducing blue light exposure two to three hours before bed, or at least around sunset, may support better sleep. It can also help to avoid strong fragrances in the bedroom, such as scented candles, if they bother you.
Mattresses and bedding can sometimes off-gas chemicals, so choosing cleaner, low-toxicity options may be worth considering. My general rule is to aim to be asleep by 10 p.m. If you’re waking up at night to urinate or experiencing ongoing insomnia-like symptoms, there may be something deeper going on that is worth discussing with a qualified healthcare professional.
Is Birth Control helpful for People with PCOS?
Birth control can be helpful for some people with PCOS, depending on their symptoms, goals, and medical history. For example, combined hormonal birth control is commonly used to help regulate menstrual cycles and may also help with acne or excess hair growth. However, it may not be the right choice for everyone, especially for those trying to conceive or those who prefer a different approach. It’s best to discuss options with a qualified healthcare provider so you can choose a treatment plan that fits your needs.
What are your most helpful tips for women's health?
Eat adequate protein. Focus on mineral-rich foods and beverages. Learn to question what you’ve been taught and pay attention to how your body responds. Choose foods and routines that support your energy, digestion, hormones, and overall well-being. Spend time in nature as often as possible, and remember that your body is designed to seek balance and healing with the right support.
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