The PCOS Specialist

The PCOS Specialist Do you want to finally reverse your PCOS symptoms? Let's get you un-stuck. PCOS remission is possible. Sound good?

- Karlie Henderson

Your go-to for all things PCOS
Certified holistic nutritionist & low tox guide 🌿
Making your PCOS feel less overwhelming with simple, strategic, and sustainable lifestyle changes It's all about simple, strategic, and sustainable lifestyle changes. Let's start with what's causing your unique case of PCOS and create a plan from there.

The 5R Method for PCOS: ✔️ Reveal your root causes✔️ Remove toxins + triggers✔️ Replenish nutrients & Rebalance hormones...
04/12/2025

The 5R Method for PCOS:

✔️ Reveal your root causes
✔️ Remove toxins + triggers
✔️ Replenish nutrients & Rebalance hormones
✔️ Refine & troubleshoot your plan
✔️ Reach remission

PCOS is a lifestyle, not a life sentence. 🌿

DM me the word "CRAVING" for my 3-Day PCOS Craving Crusher Meal Plan 🌟

STOP doing ALL the things! It's about prioritizing, working smart not hard, and being consistent. I was told I would nev...
03/26/2025

STOP doing ALL the things!

It's about prioritizing, working smart not hard, and being consistent.

I was told I would never have kids without IVF and that it would be next to impossible to lose weight. But guess what?

When I started focusing on what my body truly needed, everything changed.

It wasn’t about quick fixes or waiting for the ‘perfect time’ to start. It was about committing to small, consistent changes that supported my hormones, cleared out toxins, and gave my body the stability it needed to thrive.

Now I've lost 70lbs and I have 2 kids all naturally. BOOM! 🎤

Grab your free PCOS Supplements Guide so you can sp*ed up your results. Remember, work SMART not HARD.

Drop me a 💚 below and I will send it over.

*Make sure you're following me so I can DM it to you 🚨

This is incredible!! Forever grateful for my journey and all the and women who are changing their lives right along with...
03/23/2025

This is incredible!! Forever grateful for my journey and all the and women who are changing their lives right along with me 😭🥰

03/23/2025

Why You Still Feel Bloated, Tired, and Craving Sugar... Even When You’re Eating "Perfectly"

You’re doing everything right.
You’ve cleaned up your diet. You’re taking the inositol. You’re cutting back on caffeine and actually drinking water.

But your stomach is still bloated by 3 PM.
Your energy crashes hard in the afternoon.
And the cravings? Still brutal—especially after a stressful day at work or a fight with your partner.

Sound familiar?

If you have PCOS, this isn’t just about what’s on your plate.

It’s about what’s happening in your nervous system—and specifically how your body handles cortisol, your main stress hormone.

Here’s the short version:
When you're stressed (even just emotionally or mentally), your body releases cortisol. Cortisol tells your liver to dump sugar into your blood for quick energy.

That spike should be followed by running or fighting something.

But in real life, you’re sitting at your desk or in traffic. So now you’ve got high blood sugar with nowhere to go… which means insulin gets called in to clean it up.

And over time, that constant cortisol > blood sugar > insulin cycle leads to insulin resistance—a core driver of PCOS symptoms like belly fat, irregular cycles, fatigue, and cravings.

Oh, and cortisol also drives up inflammation and tells your body to deprioritize things like digestion, fertility, and sleep.

So yes—stress can actually mess with your periods, egg quality, skin, mood, and metabolism.

Here’s what most people don’t realize:

Your body doesn’t just respond to today’s stress.
It holds on to past stress and trauma, too

You might not feel “stressed,” but your body could still be living in a high-alert state from things that happened years ago.

And that’s where your breath becomes your most underrated healing tool.

There’s a quote I love:

“The breath is the bridge between the body and the mind.”
I know it sounds a little woo woo, but it’s real science.

When you slow your breathing on purpose—especially with something like box breathing (inhale 4, hold 4, exhale 4, hold 4)—you actually activate your parasympathetic nervous system.

That’s the “rest and digest” state your body needs to heal, ovulate, digest, and lose weight.

And no—you don’t have to wait until you're freaking out to do it.

Try habit stacking it:

🚽 3 rounds while you p*e (just do it!)
🚦Or at red lights
✉️ Or right before opening your inbox

The point is to pair this habit with something you're already doing.

Start training your nervous system to feel safe again, every day.

Because PCOS healing isn’t just a diet. It’s a lifestyle.
And no, it’s not a life sentence.

Want to know my favorite natural supplements that help your body manage stress better—without numbing or sedating you?

Comment “STRESS” below and I’ll send you the list

PCOS is not just about your period. And it’s definitely not just about fertility.It’s a complex, full-body condition tha...
03/22/2025

PCOS is not just about your period. And it’s definitely not just about fertility.

It’s a complex, full-body condition that affects your metabolism, inflammation, nervous system, and hormones. Fertility struggles are often the red flag that gets your attention, but they’re not the root problem.
It's just collateral damage.

And here’s something most people don’t realize: even a hysterectomy doesn’t eliminate PCOS. That’s because the ovaries are not the only system affected. This condition is driven by deeper imbalances that won’t go away by cutting out carbs or reproductive organs.
I spent years in that loop.

That’s what led me to walk away from the conventional model and dig into the root causes. What I uncovered—and what I now teach other women—is that PCOS isn’t just about reproductive health. It’s about how your entire system is functioning. And healing it requires a different kind of roadmap.

The 5R Method for PCOS:

After years of trial and error, I created the 5R Method to simplify the healing process. It’s the exact approach I now use with my clients to help them lose weight, regain energy, regulate cycles, and feel like themselves again—without guessing their way through it.

Here’s how it works

1. Reveal & Design
First, we figure out your personal PCOS pattern. What’s driving your symptoms—insulin resistance, adrenal issues, inflammation, toxic load, or all of the above? We usr symptom mapping and, if needed, labs to give you clarity and create a realistic, personalized plan.

2. Remove
Next, we clear out the things that keep your body stuck. That includes inflammatory foods, hormone-disrupting chemicals in your environment, and hidden habits that add stress to your system without you realizing it.

3. Replenish & Repair
Once the interference is gone, we focus on nourishment. That means hormone-supportive foods, targeted supplements, and restorative movement that works with your body, not against it. Supporting your body's natural detox pathways like your liver and gut are key.

4. Refine & Troubleshoot
No one’s healing journey is linear. This phase is where we adjust based on your body’s feedback—whether that’s cycle changes, energy levels, or symptom flares. We address deeper issues like gut health, cortisol, or nutrient absorption as needed.

5. Remission
Finally, we shift from healing into maintenance. That doesn’t mean going back to how things were. It means you’ve built a new foundation and have the tools to stay balanced long term—even during stressful or busy seasons of life.

What This Looks Like in Real Life

Inside my practice, women often come in after trying everything: keto, Whole30, CrossFit, supplements, IVF. They’re burnt out, and they still feel like they’re failing.
But when we slow down, get strategic, and focus on root causes, their bodies respond.

Like my client Ashley, who couldn’t even remember the last time she had a period. By week three of the program, her cycle came back naturally.

“The way I eat and think about food has forever been changed. I knew in my head what I needed to do, but I had no idea how to get started and you gave me that. So thank you.”
— Ashley L., March 2025

I created this method because I needed it myself. Now, I use it to help other women stop spinning their wheels and finally feel better—for real.

If you're in the middle of the sea of confusion right now, you're not alone. And you're not broken. You probably just haven’t been given the full picture yet.
You deserve a plan that’s built around how your body actually works.

Comment with a ❤️ if you made it to the end

03/19/2025

The Folate Mistake That Could Be Increasing Miscarriage Risk 🚨

I had four miscarriages before I finally figured out my PCOS.

If you’ve been through it, you know the pain, losing something you’ve wanted so badly, with no explanation and no clear next steps.

It’s devastating. And the worst part? Many doctors don’t look deep enough to find the root cause.

One majorly overlooked factor? Folate metabolism.

Folate is critical for pregnancy—it prevents neural tube defects, supports egg quality, and plays a key role in DNA synthesis. But here’s what most doctors won’t tell you:

Most prenatal vitamins contain folic acid, a cheap synthetic form of folate that has to be converted into methylfolate before your body can actually use it.

Here’s the catch:

✔️ About 50% of women (including many with PCOS) have a MTHFR gene variation that reduces their ability to convert folic acid.

✔️ Unmetabolized folic acid builds up in the blood, which has been linked to higher miscarriage rates, implantation failure, and pregnancy complications.

A 2021 study on women with MTHFR variations and recurrent miscarriage found:

❌ 54% of women who took high-dose folic acid miscarried again.

✅ Only 16% of women taking methylfolate miscarried - a massive improvement!!!

And yet, most doctors still prescribe folic acid, even to women struggling with pregnancy loss.

If you’ve had miscarriages, especially back-to-back, this is something worth looking into.

Drop a 💛 in the comments if you’ve ever been told to take folic acid, or if you have questions about folate metabolism and pregnancy. I wish I had known this sooner.

What prenatal are you using?

Comment or DM me the word "pill" and I'll send over my free quiz called "The PCOS Symptoms Solver" so you can figure wha...
03/09/2025

Comment or DM me the word "pill" and I'll send over my free quiz called "The PCOS Symptoms Solver" so you can figure what is driving your PCOS and start doing the *right* things to heal yourself.

If you have PCOS, losing weight can feel impossible. And GLP-1 weight loss drugs can make hormonal imbalances even worse...
03/08/2025

If you have PCOS, losing weight can feel impossible. And GLP-1 weight loss drugs can make hormonal imbalances even worse.

These drugs suppress appetite, but they also shut down your body’s ability to produce key hormones like insulin, thyroid hormones, and testosterone—leading to fatigue, muscle loss, and metabolic damage.

If you want real, lasting fat loss (not too much muscle mass), you need to balance your hormones and heal at a cellular level.

I’ve put together a 3 Day PCOS Craving Buster Meal Plan —comment ‘CRAVINGS’ and I’ll send it straight to you.

Let’s take control over our appetite and hormones back without relying on willpower.

Credit to Dr. Axe for inspiring this post!

Women with PCOS – I will help you ditch your PCOS cravings in just 14 days so you can feel in control around food with a...
03/06/2025

Women with PCOS – I will help you ditch your PCOS cravings in just 14 days so you can feel in control around food with a newfound level of confidence and vitality.

If you are not a woman struggling with PCOS – leave now.

Click the link below if you're interested in learning more!

Or keep reading below and I’ll tell you how this works:

I help women with PCOS achieve long-term hormonal balance and symptom remission naturally—without restrictive diets, excessive exercise, or medications.

Here’s how we do it:

#1 Reveal your PCOS drivers and create your personalized roadmap to remission.

#2 Remove your triggers, barriers, and everyday toxins.

#3 Replenish & Repair your body and fill in the gaps.

#4 Refine & Troubleshoot for long-term results.

#5 Reach and sustain remission so PCOS no longer controls your life.

Now, how can we make such a bold promise like this?

I used to:

❌ Yo-yo diet for years, only to see the weight come back.
❌ Take medications that didn’t address the root cause.
❌ Be told IVF was my only option after miscarriages.
❌ Feel completely lost with conflicting PCOS advice.

Even after all that, I lost 70 lbs and got pregnant naturally with PCOS in just 6 months—without tracking my food or exercising (besides walking my dog).

Since then, I’ve helped women just like you achieve results like:

✅ Kara lost 10 lbs in 2 weeks at 33 years old.

✅ Leah got her cycle back in 5 weeks after having no period for 6 months at 32 years old

✅ Brittany got rid of her facial hair in 4 months at 31 years old.

✅ Amanda is now a mom after suffering through 3 miscarriages

We use a science-backed, low-tox, holistic approach to help you ditch the cravings, balance your hormones, and finally feel good in your body.

So if you want more info on how this all works...

Click the link below and I'll send you more details now.

Sound good?

Then click this now and send me a message. I’ll see you on the other side.

Who wants it? How it works: Fill in the blanks with your goals, favorite foods, foods to avoid, preferred cooking method...
03/01/2025

Who wants it?

How it works:

Fill in the blanks with your goals, favorite foods, foods to avoid, preferred cooking methods, time you have to cook, and more.

No more wasting time on Pinterest or following a meal plan you hate.

Oh! And it's designed by me - a certified holistic nutritionist who also has PCOS. I lost 70lbs and got pregnant naturally after being told IVF was my last hope. Now I help other women do the same.

Enjoy 🤗

10 more things. (Plus, swipe for some family life gems) Do we have anything in common?1️⃣ My taste in music is WILD. Any...
02/22/2025

10 more things. (Plus, swipe for some family life gems)

Do we have anything in common?

1️⃣ My taste in music is WILD. Anything from Taylor Swift to The Used to Blink 182 to Tom Petty to Morgan Wallen

2️⃣ I have PCOS and have 2 beautiful baby boys who are my absolute pride and joy

3️⃣ I have had so many different jobs... I have been a Financial Advisor, Executive Assistant and an Event Planner just to name a few!

4️⃣ I am obsessed with murder shows - Bring me all the Criminal Minds, Forensic Files, CSI, The Sinner...

5️⃣ I have had a molar pregnancy, an ectopic pregnancy (that ruptured and almost KILLED ME) and 2 other losses.

6️⃣ My sister and I still speak a made up language in public. We are damn good at it and my husband has learned a bit.

7️⃣ I am a skincare ju**ie but I avoid toxins as much as possible to support my health and hormones.

8️⃣ I have lost over 68 lbs naturally with PCOS after learning about my hormones, nutrition, and toxins.

9️⃣ I decided to become a holistic nutritionist and PCOS Mentor after going through my own weight loss and fertility journey. I firmly believe no one should have to go through what I went through, there is an easier way!

🔟 I swear A LOT. SO if you don't like it... F*CK OFF

Anything resonate with you?!

This page is all about going into PCOS remission naturally. Stick around for lots of nutrition, weight loss, hormone bal...
02/22/2025

This page is all about going into PCOS remission naturally.

Stick around for lots of nutrition, weight loss, hormone balance, yummy food, my favourite supplements, living low-tox and more! Hit that follow button

WHERE ELSE TO GO

Join my FREE Facebook community for lots of support, recipes, meal plans, and more (link in bio)

Join my weekly newsletter, Monday Matcha with Karlie 🍵 for exclusive tips, announcements, and discounts.

Wanna check me out even more? Go read my PCOS story on my website (link in bio)

Or go here thePCOSspecialist.com/about

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Chatham, ON

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