The Fresh Air Retreat in Palm Springs was such an inspiring and rejuvenating experience. Surrounded by stunning desert views and filled with energizing conversations and delicious food, I left the retreat with a heart full of gratitude and a notebook brimming with new ideas.

Why I Attended the Fresh Air Retreat

It’s been one of my goals this year to get out of my comfort zone and connect with other food bloggers. I learn so much from them and I always leave any retreat or conference refreshed and inspired to try new things.

I knew that a few days with some bloggers I look up to would be just what I needed heading into Q4 to learn and grow. The Fresh Air Retreated was just what I needed to meet my goals and finish the year strong! We’re a few months out and I still text with these ladies daily, which makes the value of this retreat go far beyond just the few days we spend in sessions. Bonus that I’m also in talks with some of the brands I met there!

During the retreat, I found myself deeply moved by the kindness and support of everyone and their willingness to share their knowledge and resources.

And what I wasn’t expecting but would for sure go back again for: the attention to detail, the amazing food, the laughs, the friendships, and just the overall ✨vibes✨.

Sponsors Who Made it All Happen

The Fresh Air Retreat was made possible by some amazing sponsors, whose generosity and support made the experience truly memorable:

• Happy Egg Co.: They are committed to creating a happy, healthy environment for their hens, which results in high-quality eggs. We enjoyed their delicious eggs during breakfast, and it was a joy to connect with their team.
• California Walnuts:  We learned all about harvesting walnuts and the many different ways to use walnuts for the holidays instead of just in baking. I was so inspired I put them in my pumpkin and feta salad this year!  
• Onions 52: We go to try the Smiley’s tearless onions and they were incredible! They’re completely TEARLESS and have a mild and sweet flavor. They’ve spent 3 decades of farming creating this special tearless onion, but they also have yellow red and white onions. I love they they also focus on sustainable farming practices. I’ll be using them in all my Thanksgiving recipes.
• Albertsons: They kept us well-fed, especially with their exclusive Signature Select brand, which provided an amazing range of tasty, high-value products.
• Visit Greater Palm Springs: They hosted a memorable dinner offsite, and the meal was outstanding, especially the ravioli! This was one of my favorite meals of the trip.
• Grocers List: Ben from Grocers List is a genius and he’s creating products specifically for food bloggers. I’ve grown my email list by almost 10k in the short 2 months I’ve been using it. He’s also coming out with some amazing affiliate products for deep linking!
• California Dates: Our date tasting was so fun and eye-opening. They set up a “date flight” for us, and I was amazed by the variety in flavor and texture. It’s sparked a new obsession—I couldn’t wait to try the viral butter-stuffed dates as soon as I got home!

The Hosts and Other Bloggers

The retreat wouldn’t have been possible without our wonderful hosts:

• Liz from The Lemon Bowl: Liz has been organizing these retreats for years, and her passion and attention to detail shines through. She brings the perfect blend of warmth and efficiency, making sure everything flows seamlessly. She thought of every detail, even making sure candles were burning at all time for a cozy aroma. Her website focuses on Lebanese recipes and her classic hummus is the best!
• Lauren from The Curious Plate: Lauren’s creativity and love for food blogging brought a unique energy to the event and her sense of humor had me LOLing. She also created stunning tablescapes that blew me away each time we gathered.
• Chef Trimell: Our in-house chef for the retreat was an unexpected treat that really made the trip for me. I learned so much about techniques and knife skills while I was watching him, which was such a bonus. His approach to food really inspired me!
• Jean from What Great Grandma Ate: She focuses on real food recipes and loves sharing food for her toddlers. The way she creates Instagram reels is unmatched!
• Ansley from The Fit Peach: she focuses on healthy recipes and loves making desserts and meals approachable for her family. She’s also a whiz at accounting!
• Jordan from JZ Eats: we met in the spring and I couldn’t wait to spend more time together talking all things food blogging. She is such a joy to be around and knows food and ingredients so well. I love her approach to recipes and passion for this job! Her oven baked chicken tenders are a staple at my house for lunches.
• Shelly from Cookies and Cups: aside from having the best fashion sense EVER, she’s a gem and super smart when it comes to building a business that spans decades. She’s your go to for all things baking!
• Christina from Dessert for Two: she specializes in small batch desserts and recipes. She left me with so many nuggets of information that I’ll remember forever.
• Sarah from Live Eat Learn: she a wizard at all things vegetarian and is the queen of chickpea recipes. We got the chance to room together and I loved getting to know here and bonding over Taylor Swift.
• Lexi from Lexi’s Clean Kitchen: I’ve admired Lexi and her work for YEARS and I was so excited to meet her in real life. She’s a gem of a person and full of years and years of brilliant information.

Day 1: Welcome Dinner

We arrived in sunny Palm Springs (it was 112 degrees!) and settled into our stunning accommodations, which featured a large pool and sweeping desert views. After a welcome happy hour, we enjoyed a delicious dinner by our chef, followed by a relaxed evening with s’mores—a perfect kickoff to the retreat.

Day 2: Connecting, Onion Cutting Demo, and A Night Out

The day started with a delicious breakfast featuring Happy Egg Co. eggs, and we dove into a meaningful conversation with their representatives about working with brands and influencers. Later, we had a roundtable discussion with Ben from Grocers List about automating Instagram DMs, which was eye-opening. The problem-solving lightning round was a highlight; each of us presented a business challenge, and everyone else had two minutes to offer solutions. It was amazing to leave with so many fresh ideas!

We also had an amazing lunch and learn with the Onions52 team. We had a onion cutting demo with Chef Tremell and got to experience first hand how their Smiley’s onions are completely tearless. So cool! We finished it off with a lunch tasting, where the chef even incorporated their sweet tearless onions into a dessert!

In the evening, we were treated to a fantastic dinner hosted by Visit Greater Palm Springs at a local restaurant, with the standout dish being their incredible ravioli.

Day 3 Recap: More Connections and Delicious Food

We started Day 3 with another delicious breakfast, courtesy of Albertsons. Throughout the morning, we shared our business goals and challenges in a final roundtable. After lunch, we enjoyed a fun date tasting with Natural Delights. They even provided a flight of different dates—such a fun idea!

Our retreat wrapped up with an unforgettable mocktail and spiced walnut demo with California Walnuts (I so many ideas for the holidays coming up!), followed by an amazing multi-course dinner from Chef Trimell, each course playfully paired with Drake’s music.

My Key Takeaways

I arrived hoping to gain professional insights, but I left with that and so much more. The friendships, support, and collaborative spirit at the retreat left me with a renewed sense of community and purpose. Here are some things I learned!

• The bloggers in this community are amazing, brilliant, and generous
• I need to get help with my SEO!
• Affiliate content is an area I can really grow in.
• I am in fact an enneagram 2 and not a 3:)
• I need to work on streamlining my processes.
• Double down on the things I’m good at and enjoy.
• What motivates me and my understanding my goals.
• All the awesome tools and resources everyone else is using.
• Tricks for editing Instagram reels.

#FreshAirRetreat!

The post Fresh Air Retreat Palm Springs appeared first on What Molly Made.

FAQs

If you love this recipe, don’t forget to follow me on Instagram and tag me with @what_mollymade so I can see it and feature you!

The post Blueberry Lactation Muffins appeared first on What Molly Made.

This guide to downtown Delaware, Ohio will give you the inside scoop on some of the best shops and places to stop for an unforgettable small town experience. Plus a quick guide to entertaining and building the best cheese board.

Where to shop

The Greater Gouda

When you walk into The Greater Gouda you can’t leave without several unique cheeses and accompaniments. The owners were so friendly too! They’re one of the only high end cheese shops in Ohio that offers cheeses from Europe. They have people come from all over the state to shop there.

What we bought: Tipperary cheddar, Four Alarm cheddar from Iowa, Carway Havarti and Smoked Gouda, spreadable chorizo, gluten free crackers, summer sausage and breadsticks.

Honey and Abernathy

This adorable shop has a mixture of local goods and fresh honey. I couldn’t believe the assortment of honey they had! It’s so great to know it’s local and we’re shopping small.

What we got: fresh honeycomb!

Olivina

You can taste test the most delicious olive oil and balsamic vinegar at Olivina. The owner’s family owns a farm in Spain where they grow and make the olive oil and they’re a part of the entire shipping and import process. The balsamic is aged 20+ years and is fantastic. Grab some fresh bread and keep it in the freezer until you’re ready to serve it. You can also buy fresh sandwiches for lunch!

What we got: House Olive Oil, Raspberry Balsamic, Tuscan Herb Dipping Blend, 2 boules of fresh bread.

Edwin Loy Home

I’m a sucker for a home goods store and Edwin Loy Home is stocked full of the most beautiful pieces for decorating your home. We spent so much time browsing and awing over the unique goods and gifts they carry. We went at Christmas time and it took all my will power not to buy all the Christmas decor.

What we bought: large wooden charcuterie board, holly dip dish, festive napkins, a bowl to hold fresh bread and a trivet.

Where to Eat and Drink

Coffeeology

The very first place you need to hit on your trip to downtown Delaware is Coffeeology, the most adorable local coffee shop. When we walked in my husband said, “I want to live here.” We had a chance to chat with the baristas and they told us it used to be a bar and an antique shop before that. The coffee is out of this world good and there are so many fun goodies and gifts to buy. I grabbed a fun cocktail maker and a few small gifts on our Christmas lists too.

I shared we were going here on Instagram and the messages started rolling in about how amazing this place is. Take our word for it!

What we got: White peppermint mocha with oat milk, peppermint mocha with almond milk and avocado toast with gluten free bread.

Barley Hopsters

We stopped in around lunch and people brought their to-go lunches in and grabbed a beer for their “working lunch.” The workers were so helpful answering all of our questions and we built two 6-packs with all the custom and local beers. I’m expecting baby 2 and they even explained all the non-alcoholic options including a non-alcoholic beer and some fun custom sodas.

What we got: assortment of beers including Christmas Ales and local beers, alcohol free beer and custom root beers.

Oak and Brazen

This winery is full of top tier wine. They have a tasting room to check out for a fun activity or you can sit and have a bite to eat. Visit the shop to grab some wine to take home with you!

Speck Italian

This menu is full of modern Italian dishes. They have a seasonal menu and I was craving the squash and burrata with brown butter. Three of my favorite things!

1808 American Bistro

This restaurant is a hidden gem and should definitely be on your list! They’re committed to offering quality classics with the highest quality, local ingredients. All the things I love in a restaurant! They also serve handmade cocktails with fresh-squeezed ingredients.

DIY Charcuterie Board

The secret to the best meat and cheese boards are the quality of the ingredients you serve. Each one is eaten on their own or with each other, so it’s important to focus on the quality. We grabbed everything you see here from each shop in Downtown Delaware and it’s all local or imported from the best places. Here’s how to build your own board!

• Cheese: grab a mix of soft, spreadable, spicy, funky or fruit cheeses for everyone. Aim for 2-3 ounces per cheese per guest.
• Meats: Usually 2-3 sliced or shaved meats are good. We went with spreadable chorizo and local summer sausage.
• Things to dip: I like to have a few options, especially gluten free ones for guests. We had bread sticks, gluten free crackers and toasted baguettes.
• Dips and spread: adding something sweet and spreadable to your board is key! We went with a fig jam, a spicy bourbon mustard and fresh olive oil with an herb sprinkling. We also got local honeycomb to spread!
• Extras: a salty olive off sets some of the richness from the cheese and sweetness from the spreads. We also love adding mixed nuts too.
• Pair it with drinks: local beer and specialty wine are the best additions for people to snack and sip!

If you buy a mixture of these things you’re destined to have the most killer charcuterie board. And the best is you can tell all your friends it’s important and/or locally made. Leave a comment if you head to Delaware and let me know what you think!

This post is sponsored by Destination Delaware. All thoughts and opinions are our own!

The post Downtown Delaware Ohio: Where to Shop and Eat appeared first on What Molly Made.

You don’t always hear about pregnancy healthcare and today we’re sharing our experience and the program we used to pay for our first pregnancy.

I’ve shared so much here about our experience with PCOS like when I first found out I had PCOS, the supplements I take and how I prepared my body for pregnancy. Then when we found out we were pregnant with Cooper I shared our trimester updates and all about her birth story. 

I thought it was time we share a little bit of the information that people don’t always talk about when it comes to pregnancy: pregnancy healthcare and the money involved! Let’s face it, kiddos are expensive (but so worth it). 

Our Pregnancy Healthcare:

Zach and I were both on Christian Healthcare Ministries (CHM).  CHM is a membership-based, nonprofit ministry through which hundreds of thousands of Christians voluntarily share to pay each other’s medical bills. So your monthly payment actually goes towards paying other’s medical bills (how cool!?). You can learn more about how it works here.

Does Christian Healthcare Ministries include pregnancy?

Yes they do! They will share up to $125,000 of pregnancy bills (if you’re on the gold plan with Brother’s keeper like us), as long as you join at least 300 days prior to your due date. Lucky for us we’d been on it for 6-8 months prior to becoming pregnant with Cooper. Here’s a bit more information on their website!

What we loved about it: 

• We knew that our monthly gift went to helping others with their healthcare costs when we weren’t in need of them (prior to pregnancy).
• Our maternity bills were covered 100% (yes you read that right!). Because CHM isn’t insurance (they’re a ministry!), there were no additional fees and we didn’t have a deductible other than our monthly gift (amazing right?!). 
• We were reimbursed in a timely manner and it was a simple process to follow (keep reading for how it works).

What is included in the gold maternity program?

• Prenatal coverage: Routine office visits, blood work, up to three ultrasounds (unless there is a complication that requires more) and prescriptions related to pregnancy.
• Delivery: OB/GYN labor and delivery charges, hospital labor/delivery charges + room/board, anesthesiologist (if applicable), charges from legally-practicing midwives, birthing center charges, and charges for complications that arise may arise.

Postnatal: Mom’s 6-week postpartum check-up and Pap test, well check-ups for the baby up to six weeks and one lactation consultation.

Just to give you an idea, our hospital bills were close to $17,000 after delivering Cooper and they were shared completely by CHM members.

Do they cover high risk pregnancies?

CHM does cover costs associated with high risk pregnancies. I had preeclampsia at the end of our pregnancy and CHM covered 100% of our extra bills, including extra doctors visits, lab work, ultrasounds and 3 ER visits. Because of this I’ll be considered high risk for our next pregnancy and they ensured us anything extra will be shared.

What the payment process is like

CHM requires you to identify as self pay when your doctor’s office asks for your insurance. Typically doctor’s offices will give you a discount for being self pay. I’ve always had traditional insurance, so telling the doctor I was self pay at first felt a little weird/uncomfortable. I’d never done this before, but once I realized the discount they gave and that we were actually saving money it made much more sense to us! 

Once you get the bill from the doctor, all you do is submit them to CHM and they will pay you once it’s processed and you directly pay the doctor’s office with the funds you get – easy as that!

How we organized and paid our medical expenses

Fortunately we had enough in savings that we were able to pay any bill received in full so we paid it and simultaneously uploaded the bill to the CHM portal and then we received a check in the mail from CHM to be reimbursed.

If you don’t have enough in your savings, no worries! Most doctor’s offices will let you go on a payment plan until you’re fully reimbursed.

Want to know the best part? We paid all of our bills using our Southwest credit card and paid it all off in full right away so we got credit card points and received the Southwest companion pass for free travel. Win-win for us because we love to travel so much!

Our #1 tip to keep expenses organized

The toughest part about it is that you are the one that has to keep track of all of your own bills and follow up with doctors or CHM about questions and payments. So keep that in mind! It’s why our #1 tip is to stay organized.

• First, create a google drive folder called ‘CHM.’ From there, take a picture of every bill and upload it. We also kept a physical folder of them. Create a spreadsheet that includes the service, amount, invoice numbers and the dates you submitted them to CHM. 
• Here is an example of the spreadsheet we used

Our 2nd tip: Get the “global estimate” from the hospital and OB

If you don’t want to get reimbursed and want to pay in full (or even if you don’t), ask your doctor’s office for an estimate of what everything routine will cost and they will give it to you no problem. You can upload this to CHM so you can get paid for everything before it’s owed. Do the same thing for the hospital! 

Overall I highly recommend their maternity program. I tell all of our close friends about it and anyone who will listen because it’s the best. I compared our experience with my sister, who isn’t a CHM member, and was absolutely blown away by the amount we saved. Not to mention we know our payments are helping others in the process.

As usual, I’m an open book and will be happy to answer any questions you have about pregnancy, our experience with CHM. Shoot us an email or message me on Instagram!

This post is sponsored by CHM. We were not paid by CHM during our pregnancy experience and these are simply our opinions about it. We decided to work with CHM after we had such a great experience with them. Thanks to them for believing in us and helping us share our experience with you.

The post Pregnancy Healthcare: Our Experience appeared first on What Molly Made.

I’m sharing an in depth look at my PCOS labs and a comparison of when I was first diagnosed vs postpartum. Three years and one baby later, let’s see what my labs are saying!

Source: I want to note I am not a doctor, this is a combination of my personal blood work/experience, as well as information shared from my functional CNP, as well as what I’ve learned from Dr. Jolene Brighten and Dr. Lara Briden.

If you’re new here, I’ve been sharing my PCOS journey for a few years now! I shared when I was first diagnosed with PCOS, my anti-inflammatory diet, my initial pcos blood work, all of my pcos supplements, how we conceived on the first try and more!

What is PCOS?

At the root, PCOS is a metabolic issue. Inflammation and blood sugar dysregulation manifests in hormonal problems. Those hormonal issues include weight gain, acne, infertility, irregular periods and hair loss, among many more.

The name, Polycystic Ovarian Syndrome, is misleading because it doesn’t mean you have cysts on your ovaries (see diagnostics below for more info).

According to Dr. Jolene Brighten, “Symptoms of PCOS are the result of insulin and inflammation messing with your cells. The insulin resistance is what drives increased weight gain and the ovaries to produce testosterone. The excess testosterone leads to acne, hair loss, hair growth on the face and abdomen, along with irregular cycles and infertility.”

PCOS FAQs

PCOS labs to order

After you’ve been diagnosed with PCOS, it is CRITICAL to get blood work done so you know exactly what’s going on in your body. PCOS is a spectrum. There are different types of PCOS and you can fall anywhere on the spectrum, so knowing your labs will help you understand and treat your PCOS.

Here is a list of labs my functional CNP, Julie Grafmeyer ordered for me:

• DHEA
• Sex hormones: FSH, estradiol, progesterone, total testosterone
• FULL thyroid panel: TSH, T4, T3, Reverse T3
• Metabolic: Fasting glucose, fasting insulin, Hemoglobin A1c
• Lipid panel: Total cholesterol, LDL, HDL, Triglycerides
• Inflammatory panel: CRP, GGT
• Vitamins: Vitamin D, B12, Ferritin

Prefer to watch instead of read? Watch this video!

2020 Postpartum PCOS Labs (compared to 2018)

DHEA:

What is it? This is a reflection of your adrenal health.
DHEA: 215.9 (2018), 181 (2020)
Reference Range: 84.8-378

How to improve and maintain adrenal health: Take magnesium (I take Pure Encapsulations Magnesium Glycinate), minimal caffeine, licorice tea, sleep and other “relaxing practices” like yoga, medication, acupuncture, massages etc.

Sex Hormones:

What are they? These numbers all work together at certain parts of our cycles for separate reasons. FSH helps grow the follicle, while progesterone begins to rise right after ovulation and peaks right before your period starts.
Reference range: I can’t share reference ranges because they change depending on what day you are in your cycle.

FSH: 4.3 (2018), 4.9 (2020)
LH: TBD (2018), 5.5 (2020)
Estradiol: 25.8 (2018), 26.5 (2020)
Progesterone: 8.5 (2018), TBD (2020)
Total testosterone: 22.9 (2018), 21.4 (2020)

How to improve and maintain sex hormone health: Follow an anti-inflammatory diet (order my anti-inflammatory diet cookbook!) and do things that improve overall health like sleep, gut health and stress management. A few good articles: how to increase progesterone naturally and how to balance hormones naturally.

Thyroid

What is it? Your TSH is the hormone that your brains (pituitary gland) sends to your thyroid organ that signals it to make thyroid hormone, while the T3 and T4 is the actual thyroid in your blood produced by the thyroid. When you have increased levels of TSH and low levels of Free T3 and T4 (like me), your brain keeps telling your body to make more thyroid, but your body doesn’t do it.

TSH: 5.01 (2018), 5.23 (2020)
Free T4: 1.09 (2018), 1.03 (2020)
Free T3: 2.6 (2018), 2.7 (2020)

How to improve thyroid: eat more nutrients with iodine, selenium and zinc. Also watch soy intake, especially soy protein isolate products like powders and bars. Also try to avoid sports drinks that contain bromine. They also put me on a natural thyroid supplement to help boost it. It’s actually true thyroid hormone from a pig(!!).

Metabolic

What is it? A lot of times in PCOS, these numbers are elevated because PCOS is closely tied with insulin resistance. Insulin’s job is to clear sugar from the bloodstream and insulin resistance is when the body becomes resistant to insulin and is a major contributor to diabetes.  High insulin levels lead to to an appetite that is out of control and increased weight gain, especially around the belly. That’s why balancing blood sugar is so key to women with PCOS.

Fasting glucose: 89 (2018), 94 (2020)
Fasting insulin: 5.4 (2018), 6.4 (2020)
Hemoglobin A1c: 5.1% (2018), 5.2% (2020)

How to improve: Avoid an abundance of quickly absorbed sugars and carbs and focus on eating lots of veggies, protein, healthy fats and fiber with every meal. Eating enough and often to avoid spikes and drops in blood sugar is critical. Supplements that help balance blood sugar include berberine and myoinositol.

Lipid Panel

What is it? The cholesterol found in your blood. A good lipid profile reduces risk for cardiovascular disease and stroke.

Total cholesterol: 201 (2018), 239 (2020)
Reference range: 100-199
LDL: 120 (2018), 153 (2020)
HDL: 72 (2018), 69 (2020)
Triglycerides: 47 (2018), 85 (2020)

How to improve: If you have a high lipid panel, eat a healthy diet, balance blood sugar and take at least 2000 – 4000 mg of omega-3 fats (fish oil) as part of your supplement plan.

Inflammation

What is it? CRP is the main marker for the amount of inflammation and GGT is the marker for oxidative stress in the body. Inflammation can lead to many diseases including heart, cancer, and dementia as well as arthritis, autoimmune disease, allergies and digestive disorders.

CRP: .3 (2018), <1 (2020)
GGT: 12 (2018), 8 (2020)

How to improve: Eat an anti-inflammatory diet. You should also target inflammatory culprits: avoid processed foods, exercise more, reduce stress, avoid food allergies, identify hidden chronic infections, avoid mold, reduce environmental toxins (like skincare products)

Vitamins

Vitamin D: 34.7 (2018), 30 (2020)
B12: 1196 (2018), 566 (2020)
Ferritin: 106 (2018), 54 (2020)

How to improve: take specific vitamins that help each vitamin.

Did my PCOS go away after pregnancy?

One of the things I was most curious about before measuring labs was if pregnancy helped level out my hormones. They say pregnancy can truly be a hormone reset.

For me, that wasn’t the case. My numbers were pretty much in line with what they were when I was first diagnosed except my TSH and cholesterol were worse.

What I’m focusing on to heal

• Balancing my blood sugar: eating protein, fat, greens and fiber at three meals per day and avoiding sugar.
• Eating an anti-inflammatory diet: this reduces inflammation and as a result heals PCOS and other inflammatory diseases.
• Taking my supplements: these are so important in addition to a healthy diet.
• Minimizing stress: I’m doing this through a lot of ways like getting enough sleep, going on walks, meditating and taking supplements.
• Move my body: I’m focusing on working out most days (5-6), with a focus on light cardio/HIIT and strength training.

Thanks for joining me on this crazy PCOS journey! I truly believe our pain is never wasted and I want to use my experience to help as many people as I can who are going through what I went through.

As always, please email me or message me on Instagram if you ever have any questions or comments. You can also find all of my PCOS tips here.

More posts you might like:

• PCOS Supplements
• Seed cycling for hormones and fertility
• My anti-inflammatory diet
• Types of PCOS and how to know which one you have

The post PCOS Labs: Postpartum Update appeared first on What Molly Made.

Polycystic ovarian syndrome (PCOS) isn’t a one size fits all diagnosis. There are different types of PCOS and each person can experience symptoms on a spectrum. Here we’re breaking down the different types, how to determine which one you have, and the best route for healing for each.

This is a guest post written by my functional CNP Julie Grafmeyer from CAPS Wellness Center. I’ve been working with her for years and she helped me reverse my PCOS symptoms. She’s worked with so many clients with PCOS and has a wealth of knowledge about it and I can’t wait to share this information with you!

FAQs about PCOS

How do I know if I have PCOS?

PCOS is a group of symptoms caused by an imbalance in hormones. The primary diagnostic criteria according to the Androgen Excess Society Criteria and the Rotterdam Criteria include:

• Irregular periods and/or polycystic ovaries on ultrasound 
• Signs (laboratory findings) or symptoms (such as acne or hirsutism) of high androgens
• And an absence of other causes of these symptoms.

How can I reverse PCOS naturally?

Once the diagnosis of PCOS has been determined, treatments including lifestyle modifications, supplements, and prescriptions, when necessary, help your body heal and find balance. 

In order to be successful with your treatment plan, focusing on the individual drivers or triggers for your unique PCOS is imperative. Your individual story can include more than 1 trigger, and even more than 1 hormonal disorder. 

I always recommend looking for the root cause of your symptoms. Start with the most obvious triggers, slowly peel back the layers, observe, listen, and learn from all the signals your body is sending you. 

The best resource for PCOS:

My favorite PCOS reference is The Period Repair Manual by Lara Briden, ND. Please use this amazing resource to help determine which type of PCOS you may have and possible treatment options to target your triggers.

General Labs for PCOS:

There are many different lab tests that help differentiate types of PCOS. Remember, lab tests are not required for the diagnosis of PCOS, and every person’s lab results and presentation is unique. Many people also have more than 1 trigger. You might have insulin resistance, inflammation issues, thyroid disease, and vitamin deficiencies!

Typical early screening lab work to evaluate for the diagnosis of PCOS include the following:

• FSH
• LH
• Prolactin
• Estradiol
• Total and free testosterone
• DHEA-Sulfate
• Fasting glucose and insulin
• Hemoglobin A1c
• TSH, Free T4, and Free T3
• Lipid panel
• High sensitivity CRP

Your unique presentation, symptoms, and story will often lead your provider to order even more in depth testing. All of these things come together to help determine which type of PCOS you primarily are dealing with. Check out more about Molly’s blood work here.

Here are the Types of PCOS:

Insulin Resistant PCOS

What is Insulin resistant PCOS?

Insulin resistance is the most common trigger for PCOS. High insulin instructs the ovaries to make too much testosterone, increases luteinizing hormone (which increases testosterone), and lowers proteins that are supposed to bind up free testosterone (which increases active testosterone in your body). 

One issue with insulin leads to at least three causes of high androgens. This is such a perfect example of root cause medicine. Focusing on treating the insulin. 

Red flag test results:

• Fasting glucose and fasting insulin results are above the optimal range. Ideally, your fasting glucose should be less than 90 mg/dl and your fasting insulin should be less than 6.0 uIU/ml. It is important to remember that “normal” lab reference ranges don’t always mean optimal ranges. To control PCOS symptoms, these numbers often need to be optimal, not just normal.

Treatments for Insulin resistant PCOS:

• Quitting simple sugars and minimizing carbs, even trying intermittent fasting or the ketogenic diet if it is appropriate for you, are some of the most powerful ways to lower your blood sugar and insulin. Here are some great low carb recipes. 
• Exercising and moving throughout the day allows your body to burn sugar and build muscle (which also burns sugar).
• Be sure to prioritize sleep and stress management. A lack of sleep and excess stress that isn’t managed will both lead to increased blood sugar.
• Supplements or prescriptions if necessary can be very helpful to help make you more insulin sensitive, lowering both your blood sugar and insulin.

Post-pill PCOS

What is post-pill PCOS?

Post-pill PCOS only presents after taking any form of hormonal birth control. The symptoms were not present prior to being on these medications. If you went on HBC because of symptoms and irregularities and experienced them after coming off, you may want to look into the other types of PCOS.

What does the pill do to your hormones?

These medicines suppress ovulation so that you don’t get pregnant and some women will experience an increase in androgen production temporarily after stopping birth control, which causes symptoms such as acne, hair growth on the body, or hair loss on the head. 

Hormonal contraceptives can cause or worsen insulin resistance. In some women these hormonal changes persist after stopping the contraception, causing symptoms consistent with PCOS. Beyond the Pill is a great resource to learn what HBC does to your body.

Red flag test results for Post-Pill PCOS

• Fasting glucose and fasting insulin results are well within the normal range
• Inflammation markers and symptoms are relatively normal
• High LH:FSH ratio

Treatments for post-pill PCOS

• Be patient
• Prioritize sleep, stress management
• Consider other specific supplements as directed by your healthcare provider to help lower androgens

Inflammatory PCOS

What is inflammatory PCOS?

Inflammation causes hormone imbalance by suppressing ovulation (so you don’t make progesterone) and increasing production of androgens.

Inflammation directly decreases progesterone and increases androgens, and inflammation causes higher blood sugar and insulin, which causes higher androgens and decreased progesterone production. 

Red flag test results

• Fasting glucose and fasting insulin results are within the normal range, but may not be perfect as inflammation can increase these numbers. 
• Inflammation markers, such as a high sensitivity CRP are elevated 
• And/or you have symptoms of inflammation such as joint pain, brain fog, gut issues, skin problems like acne or eczema to name a few. 

Treatments for Inflammatory PCOS:

• Minimizing sources of inflammation, especially inflammatory foods or foods you have sensitivities to, is the first step. Always start your treatment by removing the triggers, then add supportive tools such as turmeric or omega 3 fatty acids to help your body heal and recover. 
• Focus on optimizing gut health. Gut imbalances such as bacterial overgrowth, yeast overgrowth, chronic parasites, low digestive enzymes, and leaky gut are common sources of inflammation. 

Adrenal PCOS

What is adrenal PCOS?

This type may display similar symptoms to insulin resistant, inflammatory, and post-pill PCOS, but you do not have insulin resistance or inflammation issues, and your symptoms are unrelated to hormonal birth control. The adrenal organs are responsible for controlling the stress response. When the stress response is not balanced, hormones are not balanced.

Red flag test results

• All testing is essentially normal, other than DHEA-S which is the androgen produced in the adrenal glands. 

Treatments

• Prioritizing stress management by focusing on meditation, mindfulness, guided imagery or other stress management practices daily
• Prioritizing sleep
• Minimizing causes of stress including environmental toxins, over exercise, emotional triggers
• Supplements can be very helpful to help support the adrenal system and sleep

Other causes of PCOS

There are women who meet the diagnostic criteria for PCOS, but don’t have insulin resistance, inflammation or adrenal issues, and have not been affected by hormonal contraception. There is still a trigger for the symptoms, but it falls into this “other” category. 

Vitamin deficiencies, food intolerances, thyroid disease, and malnutrition are a few examples of causes. There are also women whose trigger is never found, but the treatments, especially lifestyle modifications are still very powerful at controlling symptoms. 

You are not alone.

Please remember, PCOS is a common hormonal disorder. You are not alone. The most powerful recommended treatments for all types of PCOS are lifestyle modifications. As you search for your trigger, start by working down this list, and as you go, listen and learn. You know you better than anyone else ever will. Use your intuition to guide your treatments, and seek medical advice along the way.

This flow chart was created by Dr. Lara Briden. She has a blog post about the types of PCOS as well and created this great graphic to explain how to narrow down which type you have.

General PCOS treatments that will help with any type of PCOS

1. Minimizing processed and refined simple sugars.
2. Minimizing inflammatory foods such as gluten and dairy. Learn more about an anti-inflammatory diet here.
3. Optimizing your gut health to keep toxins out of your body, clear your old hormones, and keep inflammation low.
4. Exercising regularly to burn sugar, build muscle, manage stress, and optimize sleep.
5. Prioritizing a consistent daily stress management practice such as meditation, mindfulness, guided imagery, or any version of self-care that speaks to you.
6. Sleep is a non-negotiable.

Here’s to happy hormones!

More of Molly’s posts about PCOS:

• Why I quit hormonal birth control
• Clean (non-toxic) makeup routine
• How to find a doctor that will help heal the root cause of your PCOS
• Getting pregnant with PCOS
• The Best PCOS Resources
• Seed Cycling for Hormones
• PCOS Supplements
• My anti-inflammatory diet
• Blood work for PCOS

The post Types of PCOS | How to Know Which One You Have appeared first on What Molly Made.

Research by by Molly Thompson, PCOS thriver, recipe developer, and mom of 3. Reviewed by functional medical provider.

What the Research Says—Symptom by Symptom

• Cycle regulation: Combined oral contraceptives (COCs) suppress the LH surge and create a predictable 28-day withdrawal bleed—effective symptom control but no spontaneous ovulation. Source: e-enm.org
• Androgen-driven acne & hirsutism: Estrogen raises SHBG; one RCT on EE 30 µg + drospirenone cut free testosterone by ≈ 50 % in 12 weeks, improving acne and excess hair. Source: pmc.ncbi.nlm.nih.gov
• Ovarian cysts / pelvic pain: Lack of ovulation and steady progestin keep most functional cysts from forming, easing pain in many users.Source: e-enm.org
• Insulin resistance & weight: Multiple reviews show little to no change in HOMA-IR or weight after 6 months on COCs—so metabolic root causes persist. Source: pmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov
• Inflammation markers: Data are mixed; some progestins may slightly raise CRP, while drospirenone appears neutral. (Narrative review) Source: e-enm.org

Alternatives to Birth Control for PCOS (Evidence-Based)

• Myo- & D-Chiro Inositol (40 : 1 blend): Restores ovulation and lowers insulin in many trials—typical dose 2 g : 50 mg, twice daily. pmc.ncbi.nlm.nih.gov
• Omega-3 EPA/DHA: 1–2 g/day can reduce triglycerides and inflammatory markers in PCOS. pmc.ncbi.nlm.nih.gov
• Strength or HIIT training: 3 sessions per week improves insulin sensitivity and may lower androgens better than moderate cardio. pubmed.ncbi.nlm.nih.gov
• Metformin (Rx): Targets insulin resistance directly; often paired with inositols or lifestyle change for additive benefit (discuss dose with your doctor). e-enm.org
• Stress & sleep hygiene: 7+ hours of sleep and daily mindfulness reduce cortisol spikes that can worsen androgen excess—low-tech but powerful.
• Spearmint tea / Spironolactone: Two cups of spearmint tea daily or 50–100 mg spironolactone (by prescription) help block excess androgens. e-enm.org

Here is a great article about birth control side affects from Dr. Brighten. If you choose to use HBC and are experiencing side affects she has awesome options to help minimize them too!

FAQs

I also want to note, if you are on birth control right now, please don’t worry, feel guilty or stressed. I recommend you read up on the impacts and make the best decision for you.

More PCOS Articles You Might Like

The post Does Birth Control Help PCOS? Here’s What It Can — And Can’t — Do appeared first on What Molly Made.

My simple, everyday clean makeup routine is non-toxic and hormone friendly. If you’re looking to clean up your skincare and makeup, this simple routine will help you choose some of your favorite products.

Makeup is a very personal thing and everyone will have different products they love, but I wanted to share what I absolutely love and my routine right now.

What is clean beauty?

The term “clean beauty” is subjective. What may be clean according to my standards may not be clean to you. Generally, clean makeup is free from a lot of the 1300 chemicals that are banned in a lot of Europe, but not in the US. Learn even more about clean beauty here. I shared a full post on chemical specifics.

Why I choose clean beauty:

I was diagnosed with PCOS and started a journey to reversing my symptoms naturally through lifestyle changes. Among those are my anti-inflammatory diet, my supplements, my skincare routine and my makeup routine. I’ve shared so much about my journey I wanted to share my everyday makeup that fits into my PCOS lifestyle.

How toxic ingredients affect hormones:

According to Dr. Brighten, “Endocrine Disrupting Chemicals (EDCs) mimic your natural hormones, but give you none of the same benefits. They affect things like your adrenals and thyroid, estrogen and progesterone. This can lead to an overall imbalance in your hormones.”

My Non-Toxic Makeup Routine:

• Tula Face Blurring Primer
• Kosas Tinted Face Oil
• Bio Correct Concealer
• Ilia Setting Powder
• Tarte Sea Cream Bronzer
• Kosas Cream Highlighter/Blush Duo
• Beauty Counter Liquid Eyeliner
• Beauty Counter Eyeshadow Palette
• Tarte Color Splash Lipstick

What my clean beauty routine:

More PCOS Posts:

The post Clean Makeup Routine [Non-Toxic] appeared first on What Molly Made.

This modern farmhouse bathroom remodel takes a small space and turns it into a bright, luxurious master bathroom. A walk in shower, subway tile, new lighting and modern farmhouse decor opens and brightens the space.

When we moved into our home we had one and a half baths and we knew we wanted to turn the half bath off the master into a full master bathroom.

We closed off a wall, added a shower and updated the paint and fixtures, plus added some modern decor.

Before and after:

How to make a dated bathroom look modern:

You don’t have to spend a ton of money to make a bathroom look more modern. If you don’t have to move plumbing or walls, aesthetic updates are very affordable. Here are a few tips:

• Update fixtures: lighting, faucets, shower heads, vanity pulls, towel hooks etc.
• Take advantage of natural light minimal window treatments and light walls like white
• Add subway tile if possible
• Choose decor that’s modern and functional
• Add plants to liven it up

How to make a small bathroom look luxurious?

We had a pretty small space to work with but knew we could make it work. Here are a few tips to make a smaller space look larger:

• Add a walk in shower with glass
• Add a bench and shelving to the shower for built in storage
• Use open shelving when possible
• Paint the walls a light color and use a light tile
• Use minimal decor so it doesn’t feel cluttered
• Find stylish storage options (like our bar cart!)

How do you decorate a bathroom farmhouse style?

1. Create contrast with whites and blacks
2. Add earthy-tones like wood, greenery and brown
3. Create dimension like shiplap, subway tile etc.
4. Mix old and new elements and even add some industrial or boho pieces
5. use open shelves with layered decor

I hope you love this bathroom update! Check out our modern farmhouse kitchen update for more!

The post Modern Farmhouse Bathroom Remodel appeared first on What Molly Made.

Learn what “clean beauty” means, what ingredients to avoid and the top 15 clean beauty brands that deliver on ingredients and quality. Ramp up your makeup routine with products that work and are great for your skin.

What’s the state of the cosmetic industry now?

You’ve probably heard this before, but in case you haven’t, I think it’s worth noting. There is almost ZERO federal regulation of the USA cosmetic industry right now. The FDA regulates misbranding, but not what goes into the product.

For reference, there are over 1300 chemicals banned for use in cosmetics in Europe due to questions over their safety and only 11 banned in the US. This means almost anything goes in terms of ingredients here in the US. Which is why you’re seeing clean beauty brands popping up.

What is clean beauty?

The term “clean beauty” is subjective. What may be clean according to my standards may not be clean to you. However, there are general standards that make a product or brand fit into the clean beauty category. They’re free from a lot of the 1300 chemicals mentioned above and a lot are cruelty free and vegan. Read on for a more detailed list of the most toxic ingredietns these brands avoid.

Because it’s subjective, there isn’t anywhere that states exactly what clean beauty is and is not. There are just lists of harmful ingredients to avoid and you have to make the best decision for you.

Is “clean beauty” black and white?

I’ve never found black and white rules to be helpful in my life because it puts me in a box and makes me feel bad if I break the “rule,” so I just do my best to adhere to what clean beauty means to me.

My “clean beauty” standard:

• Free from hormone disrupting ingredients
• Cruelty free
• I try to avoid other toxic ingredients when possible, but it’s not a major deal breaker if it’s a product I use once in a while

Why would you switch to clean beauty?

Did you know we can absorb up to 5 lbs of products in one year? If I can, I would love to avoid that by putting on daily products that don’t include harmful chemicals or EDCs, especially while reversing PCOS.

How toxic ingredients affect hormones:

According to Dr. Brighten, “Endocrine Disrupting Chemicals (EDCs) mimic your natural hormones, but give you none of the same benefits. They affect things like your adrenals and thyroid, estrogen and progesterone. This can lead to an overall imbalance in your hormones.”

Endocrine Disrupting Ingredients:

• Parabens (methyl-, isobutyl-, propyl- and others): preservative found in soaps, lotion and makeup to commonly prevent the growth of bacteria and mold.
• Phthalates (DBP, DEHP, DEP and others): checmical most commonly found in products with fragrances to help them stick to the skin. Manufacturers aren’t required to reveal what’s actually in their fragrances (it’s technically considered proprietary). I like to avoid fragrances when posisble.
• Plastic packaging containing Bisphenol-A (BPA): a manmade chemical well-known for being an EDC.
• Ethanolamines (MEA/DEA/TEA): Surfactants and pH adjuster linked to allergies, skin toxicity, hormone disruption. Found in: hair dyes, mascara, foundation, fragrances, sunscreens, dry cleaning solvents, paint, pharmaceuticals.

Other toxic ingredients:

I try and avoid products with the ones above as well as these when possible.

• Benzalkonium Chloride: disinfectant used as a preservative and surfactant. Found in: sunscreens, moisturizers.
• Butylatedhydroxy Anisole and Butylated Hydroxytoluene: Synthetic antioxidants used to extend shelf life. Found in: lipsticks, moisturizers, diaper creams, and other cosmetics.
• Ethylenediaminetetraacetic acid (EDTA): A binding agent added to cosmetics to improve stability. Found in: hair color, moisturizers.
• Hydroquinone: A skin-lightening chemical that inhibits the production of melanin. Found in: skin-lightening creams.
• Methylisothiazolinone and methylchloroisothiazolinone: preservatives are found in many liquid personal care products, and have been linked to lung toxicity and allergic reactions. Found in: Shampoo, conditioner, hair color, body wash, lotion, sunscreen, mascara, shaving cream, etc.
• Oxybenzone: Sunscreen agent and ultraviolet light absorber and is a possible hormone disruption. Found in: sunscreen, moisturizer.
• Polyethylene glycol (PEG compounds): PEGs are widely used in cosmetics as thickeners, solvents, softeners, and moisture-carriers. Found in: creams, sunscreen, shampoo.
• Dimethicone: silicone-based polymer found in a wide range of cosmetics and personal care products used to create a soft, smooth feel on skin and hair. Found in: hair conditioners, concealers and facial serums.

What is a clean beauty brand?

To me, clean beauty brands create products that include ingredients made with the health of our bodies and the environment in mind.

The best way to know if a brand or product is clean enough for you:

Become familiar with toxic ingredients and the ones that are deal breakers for you. Cross reference the product’s ingredient list with your list to ensure it meets your clean beauty standard.

Best Clean Beauty Brands:

Here’s a list of beauty brands created with clean beauty at the center. There are definitely more than this, so if you have a favorite not listed here please leave it in the comments! I always recommend checking the ingredients for each product before buying.

This post also includes a price point comparison. They will range from affordable ($) to luxury ($$$$). This is comparing the costs of each other, not of mainstream beauty brands. Clean beauty tends to be more pricey as a whole.

Kosas

They believe in understanding how your skin interacts with makeup and ingredients, and using the best of molecular biology to create better products that are non-toxic, effective and beneficial. My favorite products include:

• Revealer concealer
• Tinted face oil foundation (medium coverage)
• Cream blush highlighter duo
• 10 second eye shadow

Price range: $$

Milk Makeup:

You will never see parabens, sulfates, SLS, SLES, formaldehyde, mineral oil, or talc in their line. They use nourishing alternatives like watermelon extract and mango butter. They’re also 100% vegan. My favorite products include:

• Hydro Grip Makeup Primer
• Concealer
• Foundation stick (medium coverage)

Price range: $$

Ilia:

They see skincare and makeup as one. Their makeup formulas are designed with active levels of skincare ingredients as well. They believe not every natural ingredient is good for the skin, nor is every synthetic bad and they use a mix of both. My favorite products include:

• Skin tint
• Finishing powder
• Concealer
• Liquid eye liner

Price range: $$$

100% Pure

Their formulas adhere to strict purity standards, are naturally pigmented and are completely cruelty free. Their products go through an intense ingredient sourcing process. My favorite products include:

• Gemmed luminizer
• Rose gold eyeshadow palette

Price range: $$$$

Beauty Counter

Over 1800 products are never used in their formulas. They also advocate for stricter guidelines and regulations to shift the personal-care industry away from using harmful and questionable ingredients. My favorite products include:

• Resurfacing peel
• Brightening C Serum
• Velvet eyeshadow palette
• Powder Highlighter

Price range: $$$$

Lawless

Their tagline is, “Clean AF,” so you know the ingredients are clean. None of their ingredients are known to be cancer causing or endocrine disrupting. Any synthetic ingredients used are naturally derived to create products that look, feel, and perform at the level you expect. My favorite products include:

• Woke Up Like This Foundation (full coverage)
• The Little One eyeshadow palette

Price range: $$$

Hourglass

They are cruetly free. They have a vegan and gluten free line but not all products are both of those things. All of my favorite products are clean and gluten free. My favorite products include:

• Foundation stick (full coverage)
• Gel eyeliner

Price range: $$$

Thrive Cosmetics

Thrive promises only ingredients that are vegan and 100% cruelty-free with formulas containing proven ingredients without the use of parabens or sulfate. For every product you purchase, they donate to help a woman thrive. My favorite products include:

• Eye brightener
• Buildable Blur CC Cream
• Setting Powder
• Beauty blender sponge

Price range: $$

Kjaer Weis

Their products are created from high quality materials sourced from around the world. Their formulas claim to be both makeup and skin treatments and each product is free of parabens, silicones, petrochemical emulsifiers and synthetic fragrances. They’re made in Italy and almost all of products are Certified Organic. Their packaging is refillable with the intention of reducing waste. My favorite products:

• Cream foundation
• Cream blush

Price range: $$$$

Westman Atelier

Their makeup claims to enhance as well as calm, replenish and balance. Their ingredients are so clean they meet the European Union’s rigorous standards for clean beauty. My favorite products include:

• Vital foundation stick
• Blush stick
• Contour stick

Price range: $$$$

W3ll People:

Every botanical-based product feels lightweight, hydrating, and lives on skin naturally, never looking caked or creased. There are no petroleum by-products, glycol, petrochemicals, nor fillers in any of the creations. My favorite products include:

• Narcissist Foundation Stick
• Bio Correct Concealer

PYT Beauty

They leave out over 1300 chemicals in their products and their tagline is “beauty without the BS,” (bad stuff). They are free of: parabens, phthaletes, sulfate, synthetic fragrances, PEGs, petrolatum and are cruetly free. My favorite products include:

• Eyeshadow palette
• Brow pencil

Price Range: $$

RMS Beauty

RMS claim to fame is that they use ingredients that work synergistically with your own skin. They are certified organic and have high standards for each ingredient. My favorite products include:

• Lip liner

Price range: $$$

Tarte Makeup:

Tarte is considered a “natural” makeup brand, but not necessarily as clean as some others. Their products are always formulated without: Parabens, Mineral Oil, Phthalates, Triclosan, Sodium Lauryl Sulfate, and Gluten. I recommend checking the ingredient list before buying. Their SEA collection is their most clean line. My favorite products include:

• Breezy cream bronzer (contains dimethicone)
• Light’s Camera Lashes Mascara

Price range: $$

Where to buy clean beauty

You can buy clean beauty products right on all of these makeup brand’s websites, but there are also website popping up that sell cleaning beauty. Here are a few:

• Clean at Sephora
• Credo Beauty
• The Detox Market

I hope this recipe post was helpful for you and encouraged you to take a look at some of the ingredients in your products or the ones you’re planning to buy!

The post What is Clean Beauty? | 15 Clean Beauty Brands appeared first on What Molly Made.