In part 1 of this episode, Lindsie sits down with Natalie Helman to share a story that will resonate deeply with so many women navigating a PCOS diagnosis. From irregular cycles and painful ovarian cysts to hospital visits and being told her fertility journey could be difficult, Natalie found herself in a place many women know all too well—frustrated, overwhelmed, and without real answers. But instead of accepting that this was “just how it would be,” she chose a different path. Through small, intentional changes in nutrition, lifestyle, and stress management, Natalie began supporting her body in a new way—one rooted in awareness, not restriction. Within months, she noticed powerful shifts in her energy, sleep, and cycle regularity… and ultimately, went on to conceive naturally and later received confirmation that her cysts had resolved. This episode is a powerful reminder that healing doesn’t come from doing everything perfectly—it comes from learning how to listen to your body, reducing overwhelm, and taking aligned steps forward. Most importantly, it’s a conversation about reclaiming hope and realizing that you are not stuck in your diagnosis.
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(0:00) After I had my daughter, I then had a scan and they told me that I didn't have any cysts on my ovaries (0:10) but they could see the remnants of cysts so they knew that I had had them previously. So for me (0:18) that was just the most amazing confirmation that I had done that work and I had been able to heal (0:26) my polycystic ovary syndrome. Hey beautiful, welcome back to PCOS Unfiltered.I'm your host (0:35) Lindsie and today's episode is one I think so many of you are going to feel seen in because (0:41) we're talking about what it's like to be told something is wrong with your body but not being (0:45) given real answers on what to do next. Today I'm joined by Natalie Helman and her story is one (0:52) that so many women with PCOS will relate to. From irregular cycles as a teenager to painful (0:57) ovarian cysts, hospital visits, and being told that her fertility journey might be difficult, (1:03) she found herself stuck in that space so many of you know all too well.Frustrated, overwhelmed, (1:08) and searching for answers. But what I love about this conversation is where it goes next. (1:14) Natalie didn't just accept that this was how it had to be.Instead, she began exploring a more (1:19) holistic path, looking at nutrition, environmental toxins, stress, and how all of these pieces impact (1:25) our hormones in ways we're often never taught. In this episode, we talk about what PCOS actually (1:32) looked like for her beyond the typical symptoms, the emotional toll of women with pain, uncertainty, (1:37) and lack of control, how small intentional changes in food and lifestyle created real shifts in her (1:42) body, the impact of toxins in everyday products and why it matters more than we think, and one (1:48) of the biggest themes of all, how to start taking your power back without feeling overwhelmed. And (1:53) maybe most importantly, we talk about hope because if you've ever felt like your diagnosis took that (1:59) away from you, this episode is here to give it back.As a reminder, the content shared on PCOS (2:05) Unfiltered is for informational and educational purposes only. The views and opinions expressed (2:10) by the hosts and guests are not intended to serve as medical advice. Always consult with a qualified (2:16) healthcare professional before making any changes to your diet, exercise or treatment plan.The (2:21) information shared is based on personal experience and expert interviews and is not a substitute (2:25) for professional medical guidance. Now let's dive in. Here's my conversation with Natalie Hellman.(2:38) Welcome, welcome back and welcome to Natalie. I'm super excited for you to share your story (2:45) and have you here with us today. So first question, I mean many women obviously of course (2:53) that are listening have probably heard of PCOS and they probably have their own story, but I want you (2:59) to kind of share your story and what PCOS actually means to you.Yeah of course. So yeah, (3:09) thank you so much Lindsay for having me on today and so my journey really started when I was (3:16) probably a teenager and my menstrual cycle was all over the place and no one seemed to kind of (3:26) tell me what was going on and I think that it was probably more towards my early 20s where (3:33) I really started to want to look into what was what was happening with my like hormone cycles, (3:40) they were still really irregular all over the place and I was diagnosed with polycystic ovary (3:48) syndrome. I actually didn't have a lot of the more kind of typical symptoms at the time, (3:58) however my hormone levels were just all over the place but it was more kind of later in my 20s (4:06) of that I discovered that I had incredibly painful cysts and that was the main symptom that I was (4:14) suffering with.So I was in and out of hospital, having checks, having scans, being told that I had (4:22) cysts on my ovaries but I wasn't being given any kind of solutions and I was leaving the hospital (4:31) feeling very frustrated and kind of quite isolated really in not knowing what direction to go in.
(4:40) I was also told that it was probably going to be hard for me to have children and I may have a (4:52) kind of really played on my mind and being offered going on the pill, contraceptive pill to kind of (5:02) settle the symptoms for me wasn't a valid solution at the time and so I really wanted to kind of (5:14) delve deep into finding my own answers really and really looking into how I could support my (5:23) hormone health with what was going on in my body because I knew that I wanted to make a change (5:31) and I knew that I was probably going to have to try and make that change myself. So yeah.(5:38) Yeah. Yeah. I mean, I think so many people can relate to that story because they're, (5:45) you know, they don't know where to go for answers and they're just kind of (5:49) given the prescription and, you know, this is, yeah, and then feeling the way you did, (5:55) you know, frustrated and everything.I think so many people can relate to that. (6:02) So I appreciate you sharing that. So for you, when you, you know, let's kind of dive deeper.(6:11) So you said, you know, periods were kind of, you know, all over the place and everything. Like (6:15) what else were you experiencing? And then maybe even the emotional side of that, you know, what (6:21) was going on there? So for me, I, I was experiencing quite severe pain. And that pain, (6:34) what it felt at the time, like debilitating.And so I had to keep going into hospital to get (6:42) checked because I was concerned about what that was. And I was being told it was a large cyst and (6:50) it would disperse itself. And I was very fortunate in the sense that it did actually, they did (6:57) disperse themselves.I didn't have to have any removed, but I know so many people that have to (7:02) go through various different procedures to have quite enlarged cysts removed from their ovaries. (7:10) So, you know, that, that was probably a really big one for me. But the emotional side of it, (7:19) I think I just was feeling like you touched on so frustrated that I was having to live with (7:29) wondering if I was going to be in pain tomorrow, or if I was going to have to go into hospital (7:34) next week.And that was not a feeling of control or balance. And I knew also that I really wanted (7:45) to have children. And I knew that my parents had struggled to have me.So I'm an only child.
(7:51) And so that really played on my emotions, really. And also, I had been on various contraceptive (7:59) pills.And some of them really didn't work well for me in the sense that they felt they made me (8:07) feel either really low in energy, or very, very, very emotional. I'm quite an emotional person as (8:15) though I just didn't need that extra kind of sensitivity. So I really went on this journey to, (8:23) like I said, really kind of figure out my own wellness with regards to my hormone health.(8:32) And that's sort of where it sort of started. And I knew that I, I wanted to heal myself holistically. (8:42) But I didn't really know what that looked like.So I did, I spoke to so many different people (8:53) who also had polycystic ovary syndrome. And that's the other thing about PCOS is there are so many (9:01) different, like kind of experiences that people have with regards to symptoms and being symptomatic. (9:09) And I know as well, there are so many people out there that have PCOS and wouldn't even know that (9:16) they have it, because there are no symptoms that are that are showing.So really, for me, I went (9:24) deep into looking at how I could support myself basically. And the sort of first port of call (9:32) for me was really looking at my nutrition. Now I knew that I, I lived a pretty healthy lifestyle.(9:40) I was in my 20s. I was running pretty much like two times a week. I did various other exercises (9:48) and workouts.So I knew that I was active in that sense. But I knew that I could probably be better (9:54) with supporting my diet in a sense of, you know, getting rid of refined sugar, and getting rid of (10:04) those sort of processed foods. And that wasn't necessarily forever.But it was almost like a test (10:10) to myself to see how I could affect my hormones. Because I learned that I learned about so many (10:19) things like that could disrupt my endocrine system. And therefore, that would be a reflection (10:24) on my insulin levels and my blood sugar levels, and therefore my hormones.And I am not a (10:29) nutritionist at all. But I, I wanted to do this research for myself. And so that's how I then (10:39) discovered a plan where I basically removed allergenic foods from my diet for 30 days, (10:49) I actually did it for about three months in at that time, because I knew that I really wanted (10:55) to see what that impact on my body could could be and could look like.And I read a lot about (11:04) non toxic products in the household, non toxic products on my skin. And I know that now that (11:13) it's quite a big thing, people are becoming so much more aware of what is toxic in their (11:19) household and in our environment. And I know that so many things we can't control, we can't (11:26) control everything.But I just wanted to make a start of the things that I knew that I could (11:31) control. And it's then I really started to see an impact on my hormone health. So that's sort of (11:41) where that sort of journey started, I guess.Yeah. So with the nutrition, so you said you (11:47) were removing things. So was it? Did you kind of remove all the allergens that you know, (11:54) after doing your research, like everything all at once? Or did you kind of go systematically?
(12:00) Yeah, tell us about that.I, I wasn't, I wasn't going really strict into it. I was just trying (12:09) to do it like kind of you said, like a little bit systematically. So slowly at that time, (12:15) I was like trying to eat more whole foods, less processed foods, like less refined sugar.So it (12:22) was about reducing things to kind of start off with. And then after that, cutting out dairy, (12:29) I knew that dairy didn't make me feel great. I often felt really quite bloated with dairy.And (12:38) I think I've just always felt like that, because I've never really liked milk, (12:42) which I know is really strange. So I just started using alternatives. And they just made me feel (12:51) better.Like I just felt so much better in the morning, as well after having breakfast. So yeah, (12:58) slowly it was it was removing dairy. It was removing gluten as well.And, and also alcohol (13:09) and caffeine as well. So they were sort of the big ones. And I read a lot about soy being a (13:18) hormone disruptor.So a disruptor of the endocrine system. And I worked really hard to try and avoid (13:25) soy. Because it is in so many products, I don't know about in the US, but in the UK, it is in so (13:32) many products.So it was just about me being more aware of what I was putting in my body.
(13:41) And, you know, like I said to you, I wasn't going really extreme, I was just doing it quite gently. (13:49) And then from that, I then became pregnant with my daughter.So that was already a huge sign for me. (13:59) And especially after I'd been told by doctors over the years during my 20s, that it was going to be (14:05) really difficult for me. So I was really grateful to myself for doing that work.And really kind of (14:15) taking taking my my health and my hormone health into my own hands, really. (14:20) Oh, yeah. Yeah.So how long into the journey before you got pregnant, then? (14:26) Three months. (14:28) Three months. Okay.Yeah. (14:29) So so I did that work for three months, and then became pregnant with my daughter. But previously (14:36) to that, I did come off of the contraceptive pill many years before, because I wanted my own body (14:43) to kind of, you know, I wanted my cycles to become a bit more kind of regular naturally.(14:50) Yeah. (14:50) And that did sort of help getting that hormone out of my system. (14:55) Yeah.(14:56) So I think that that also was was a factor for me. (15:00) Yeah. (15:01) Because I know so many people, again, like, I don't know what it's like over there in the US, (15:05) but so many people here in the UK have been on the contraceptive pill from the age of like 15 (15:12) to like, when they want to, you know, have a baby, and your body being on a contraceptive (15:18) pill for such a long time, your own body's hormones forget to, you know, do what they need (15:26) to do.Exactly. Yeah. And so I have a number of different friends who have been on the pill for (15:32) so long, and then when they come off, they don't have periods at all.So yeah, and so you know, (15:39) I think I was quite aware of that. And I wanted to make sure that I could kind of do the best I (15:46) could with them not having the contraceptive pill. And yeah, with for such a long, long time.(15:54) Yeah. So how like, what did you notice even after 30 days, if you remember? But like, (16:01) was there anything specific? Do you remember like 30 days, 60 days, you know, into that journey, (16:05) that really stuck out to you? You know, changes in your energy, skin, you know, your cycles like (16:11) anything? Yeah, so my cycles were so much more regular. And I think it just taken so many years (16:21) for me to feel like my cycles were regular.And because I just was never used to that really, (16:28) when I was younger, I used to have periods for two weeks. And then I wouldn't have one for like (16:36) another couple of weeks. And then I had another two weeks.So it was just it was all over the (16:41) place. I was all over the place. And which is probably why I was probably a bit of an emotional (16:47) wreck as well.Yeah, yeah. You know what it's like, like being a woman like it's those feelings (16:55) that you also have on your monthly cycle where you get all of those hormones and those feelings.
(17:03) So yeah, I would say probably in within 30 days, I started to really notice a difference.(17:11) With my skin, my energy levels, definitely my sleep as well. And, you know, I just felt so much (17:23) better in myself so much lighter, and brighter. And the energy thing was a real really, really (17:34) noticeable thing that was impacted, I think, as well as then off after I had my daughter, (17:43) I then had a scan.And they told me that I didn't have any cysts on my ovaries. (17:51) And but they could see the remnants of cysts. So they knew that I had had them previously.(17:58) So for me, that was just the most amazing confirmation that I had done that work. (18:05) And I had been able to heal my polycystic ovary syndrome holistically. And I know my journey is (18:13) different to so many other people's journeys.And like I said before, everyone's symptoms are (18:20) different. But the reason why I really do love to share this is because I think sometimes people (18:27) don't realise or recognise that they can take this into their own hands. And, you know, speak (18:34) to someone like yourself who can help them with this journey.And also give them hope when maybe (18:43) someone in the medical profession has maybe taken that hope from them. (18:48) Because they can't tell you, you are, you know, this is going to be hard for you, or this is going (18:55) to be really difficult. Like, I remember hearing those words and thinking, that will not be my (19:01) journey.That is not going to be my journey. And it hasn't been, thank goodness. But I know so many (19:08) others that have been told the same.And, you know, with their own journey with polycystic (19:14) ovaries, they have really struggled. So, you know, I hope that I can give a little bit of hope to (19:20) other people who might be feeling in a place of anxiety or worry with regards to having a (19:28) diagnosis of polycystic ovary syndrome. Yeah, I mean, yeah, you bring up so many good points (19:34) there.Because, you know, first of all, the mindset, you know, to like, just not accepting (19:40) like that, this was just going to be, you know, how it was, I think that's an important first step. (19:45) I feel like I talk about that a lot on other, you know, episodes. And even just for I've had other (19:51) guests on that don't have PCOS, but still have been through other things.And, and it does, (19:56) it comes down to mindset, a lot of the times, you know, but you chose to, to then just, (20:03) you know, become your own advocate and, you know, take that self agency, I guess you want to say, (20:11) you know, of your own, you know, of your own health. What would you say would be like a good (20:18) first step for somebody wanting to, to, you know, to do the same and, and granted, like you said, (20:26) everybody's, everybody's so different, like their, their symptoms are going to be different (20:30) because of their background. And, and it might, you know, things might take longer, (20:35) you know, for some than versus others, but what would you say might be like a good first step for (20:40) somebody that's really wanting to take back control of their health? (20:45) That's a really good question.And I think that really kind of, (20:49) there are there are obviously so many things that people can do and look into. But I think (20:55) and some something that I personally, I really like holistic therapies. And while I was on my (21:05) journey, I also went to a an acupuncturist and Chinese herbalist.And she really helped me to (21:17) become more in tune with my body, alongside me really doing that research and really looking (21:23) into, you know, how I could support myself. So what I would say to someone who is maybe thinking (21:29) about taking those very first steps is, you know, eating whole foods, that is one thing that you can (21:38) make a swap, you can eat more of the rainbow fruit and vegetables. And I know that that that sounds (21:45) really like simple to do.But there are so many more healthier swaps that we can do with regards (21:54) to, we have a lot of processed foods out there in supermarkets now. And it's just about making (22:02) those healthier choices and starting to create some healthier habits around, you know, snacks, (22:09) and rather than reaching for things that are full of sort of refined sugar. And I think that could (22:17) be a really good starting point.And, you know, I never want to sort of overwhelm people by giving (22:23) them too many things to do at once, like it's about starting small, and having those like small (22:29) incremental steps moving forward over time to kind of really help ingrain those habits. (22:41) And also, you know, the elimination program that I did, you know, I don't, that wasn't forever, (22:48) I eat gluten, I eat dairy, I have coffee. But I live by a bit of an 8020 rule.I also know that (22:57) for me, dairy doesn't make me feel great, because of doing that work, because when you eliminate (23:03) allergenic foods, it reduces the inflammation in your body and your gut. And also, it gives you (23:09) signs when you start to reintroduce those foods back into your diet. Oh, actually, that doesn't (23:16) make me feel great.Or Oh, coffee really gives me the jitters, it really gives me like palpitations (23:23) or anxiety. So it's a real sign of what works for your body and what doesn't work for your body.
(23:29) And I think that learning about that is a process and a process that is going to help your hormones (23:39) in the long run.And none of this is a quick fix solution. It's all about, you know, really taking, (23:49) like you said, ownership of what feels good for you in your body. And, and trying out sort of (23:58) different things, really, I don't know if that answers your question.No, that's, that's, (24:03) no, that's great. I mean, and that's, that's a lot of what I do, like with my 90 day program. (24:09) Because, you know, and I tell people along the way, first of all, we also lay some groundwork, (24:14) you know, to before we even start doing any of removal of anything.But I was guilty of it myself, (24:21) like you just you feel that way for so many years. And you just think, that's how you're (24:27) going to feel. And that's how you're supposed to feel.And you don't realize how good you can (24:31) actually feel until you kind of give your body that big, you know, reset. And you know, tell it (24:38) that it's it's safe. And it's, you know, it's okay, like, you know, you're in a good spot.And, (24:44) you know, ties into calming the nervous system, of course, as well. So yeah, and then eventually, (24:50) yes, you can probably add some stuff back. But it's, it's, yeah, it aligns very well with with (24:57) what I do with my clients as well.So I'm glad you said that from your your own experience, too, (25:02) because yeah, and it's really important. It's really important that you just talked about (25:09) stress, actually, and well, parasympathetic nervous system, because that's also really (25:16) important when it comes to hormone health and hormone rebalancing. And I think that when we (25:23) live in a world now where I think there's such a high number of stress, it's something like 85% (25:29) of people are stressed.And the thing is, is when you have stress in your body, your body is (25:34) distressed. So it means that, you know, it can manifest itself in so many different ways. So it's (25:42) so so important to do something for you, that is going to really help to ground you and to really (25:50) support your nervous system, because that is a huge piece on its own before you even think about (25:56) things with regards to the kind of nutrition side of things.And that mindset work and nutrition (26:02) together can just, it just can really work wonders. And I just think people can just check (26:11) in with themselves and be like, am I feeling really stressed right now? Am I taking too much on? (26:17) Is my balance feeling off? What can I do to bring myself some balance back? You know, that might (26:25) even be something really small, like, okay, I'm going to do a walk outside in nature for five (26:31) minutes every single day. And it's about those small habits that you can kind of build in that (26:40) just like you said, make you feel good.And I think as a as a woman, you know, we put up with (26:46) so much in the sense that we're like, oh, I don't feel great, but I just have to live with it.
(26:53) Yeah, I gotta push through. Yeah, yeah.(26:56) But that's not okay. Like, you shouldn't be living your life like that. We should be living our life (27:03) feeling really great.Like, why not? You know, we only have one life like let's live it feeling the (27:10) best version of ourselves mentally and physically, and doing the work on ourselves. And to to harness (27:20) that. Yeah, yeah.If there's one thing I want you to take away from today's episode, it's this, (27:28) you are not stuck. No matter what you've been told, no matter how long you've been dealing (27:33) with symptoms, there is always space to support your body to understand it better, (27:38) and to begin creating change one step at a time. I love what Natalie shared about hope, (27:43) because that's really what this journey is all about.Not perfection, not doing everything all (27:48) at once, but choosing every day to listen to your body a little more and support it a little better. (27:54) And that might start with something simple. Adding more whole foods, taking a few minutes to (27:59) regulate your nervous system, or just getting curious about what your body is trying to tell (28:03) you.You don't have to overhaul your entire life overnight. You just have to start. If you love (28:08) this episode, make sure to subscribe so you don't miss what's coming up next.Share this episode (28:13) with someone who might need a little extra hope today, and leave a review so we can keep spreading (28:18) this message to more women who need it. And as always, if you're ready to go deeper into your (28:22) own healing journey, all of my programs, resources, and ways to work together are linked in the show (28:27) notes. I'm sending you so much love, and I'll see you on the next episode of PCOS Unfiltered.(28:33) Nourish. Heal. Thrive.