23. The Forgotten nutrient - Fibre. The most underrated nutrient in women’s health

26. HORMONE SERIES Why Your PCOS Plan Isn’t Working: Understanding Different PCOS Types

Free offerings to get you started - * FREE bloating masterclass ⁠here⁠ [https://byblunaturopathy.myflodesk.com/iiwciexypp] Work with me  * Book a 1:1 consult⁠ ⁠with this link⁠⁠ [https://www.byblunaturopathy.com/bookings] Sign up to the gut compass ⁠here⁠ [https://www.byblunaturopathy.com/gut-compass] PCOS is one of the most common hormonal conditions affecting women — but it’s often misunderstood and overgeneralised. In this episode, we break down what PCOS actually is, how it’s diagnosed, and why a one-size-fits-all approach doesn’t work. We explore the different PCOS phenotypes and drivers — from insulin resistance to inflammation and stress — and how these influence symptoms like irregular cycles, acne, cravings, and difficulty with weight regulation. This episode is designed to help you understand your unique presentation of PCOS, so you can move away from frustration and towards a more personalised, effective approach. In this episode we’ll unpack: * PCOS is diagnosed using the Rotterdam criteria, requiring two of three key features: irregular ovulation, elevated androgens, or polycystic ovaries * Symptoms like acne, irregular periods, cravings, and fatigue are often linked to underlying drivers like insulin resistance and inflammation * There are different PCOS phenotypes, and identifying your dominant driver is key to choosing the right strategy * The most effective approach is personalised and layered — starting with nutrition and lifestyle, then integrating targeted support where needed I created With Blu because I know firsthand how frustrating gut and skin issues can be- and I also know that quick fixes don’t work. As a Bachelor-qualified Naturopath, I’ve helped hundreds of women heal their gut, clear their skin, and finally feel their best by addressing the root causes, not just the symptoms. This podcast is your space for education, empowerment, and evidence-based wellness - without the extremes. Where to find me - Instagram: ⁠@byblu.naturopathy⁠ [https://www.instagram.com/byblu.naturopathy/] Tik tok: ⁠@byblu.naturopathy⁠ [https://www.tiktok.com/@byblu.naturopathy] Newsletter: ⁠Subscribe here.⁠ [https://byblunaturopathy.myflodesk.com/ouidbvkyb3] Join hundreds of women making With Blu their fortnightly ritual! Tune in every second Monday at 7 AM (Melbourne time) for practical, no-BS wellness advice. Hit subscribe, leave a review, and share this episode with someone who needs extra love & empowerment in their health. Let’s tap into feeling radiant. Core Guidelines & Clinical Evidence * International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome (2023) — Monash University * Teede HJ et al. (2023). Recommendations From the International Evidence-based Guideline for PCOS. Journal of Clinical Endocrinology & Metabolism * https://pmc.ncbi.nlm.nih.gov/articles/PMC8984569/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC8984569/] * https://pmc.ncbi.nlm.nih.gov/articles/PMC4086778/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC4086778/] * Diagnosis and Treatment of Polycystic Ovary Syndrome — American Academy of Family Physicians PCOS Overview & Phenotypes * Polycystic Ovarian Syndrome — StatPearls (NCBI Bookshelf, updated 2025) Lifestyle & Treatment Approaches * Evidence-based Lifestyle and Pharmacological Management of PCOS — PubMed (22554175) Emerging Evidence: Herbal Medicine (Peony + Licorice) * PCOS Fertility Nutrition (2023) — Review of small clinical trials * Bondi Health and Wellness (2019) * NaturoBest (2022) * Josephine Cabrall (2018)

25. HORMONE SERIES Endometriosis Explained: Symptoms, Diagnosis & Why Period Pain Isn’t Normal

Book in a free 10 minute discovery call to organise functional microbiome testing if you’re interested with this link⁠⁠ [https://www.byblunaturopathy.com/bookings]  Free offerings to get you started - * FREE bloating masterclass ⁠here⁠ [https://byblunaturopathy.myflodesk.com/iiwciexypp] Work with me  * Book a 1:1 consult⁠ ⁠with this link⁠⁠ [https://www.byblunaturopathy.com/bookings] Sign up to the gut compass ⁠here⁠ [https://www.byblunaturopathy.com/gut-compass] Painful periods are often normalised, but they’re not something your body is designed to endure without support. In this episode, we unpack endometriosis — a commonly missed condition where tissue similar to the uterine lining grows outside the uterus, driving inflammation, scarring, and significant pain. We walk through the key signs to look out for, how endometriosis is diagnosed (and why it’s often delayed), and the deeper drivers behind it — from hormones and immune function to the gut and vaginal microbiome. This episode is about helping you connect the dots between symptoms like period pain, bloating, fatigue, and fertility challenges, and understand what your body may be asking for beneath the surface. In this episode we’ll unpack: * Severe period pain, pain with sex, digestive symptoms, and fatigue are key red flags that shouldn’t be dismissed * Endometriosis is influenced by hormonal, immune, and genetic factors — and often coexists with conditions like IBS or adenomyosis * The gut and vaginal microbiome play a role in inflammation and estrogen regulation, potentially influencing symptom severity * Support looks different for everyone, but the most effective approach is often integrative — combining medical care with nutrition, gut, hormone, and nervous system support I created With Blu because I know firsthand how frustrating gut and skin issues can be- and I also know that quick fixes don’t work. As a Bachelor-qualified Naturopath, I’ve helped hundreds of women heal their gut, clear their skin, and finally feel their best by addressing the root causes, not just the symptoms. This podcast is your space for education, empowerment, and evidence-based wellness - without the extremes. Where to find me - Instagram: ⁠@byblu.naturopathy⁠ [https://www.instagram.com/byblu.naturopathy/] Tik tok: ⁠@byblu.naturopathy⁠ [https://www.tiktok.com/@byblu.naturopathy] Newsletter: ⁠Subscribe here.⁠ [https://byblunaturopathy.myflodesk.com/ouidbvkyb3] Join hundreds of women making With Blu their fortnightly ritual! Tune in every second Monday at 7 AM (Melbourne time) for practical, no-BS wellness advice. Hit subscribe, leave a review, and share this episode with someone who needs extra love & empowerment in their health. Let’s tap into feeling radiant. * https://pmc.ncbi.nlm.nih.gov/articles/PMC10048621/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC10048621/] * https://pmc.ncbi.nlm.nih.gov/articles/PMC11724681/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC11724681/] * https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1110824/full [https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1110824/full] * https://pubmed.ncbi.nlm.nih.gov/40507956/ [https://pubmed.ncbi.nlm.nih.gov/40507956/] * https://www.tandfonline.com/doi/full/10.2147/IJWH.S561386 [https://www.tandfonline.com/doi/full/10.2147/IJWH.S561386]

24. HORMONE SERIES - PMS Symptoms Explained: What’s Normal, What’s Not & How to Fix Hormonal Imbalances

If you are in need of immediate help call Lifeline on - 13 11 14 Sodii discount code [https://sodii.com.au/brianasurkitt] - BYBLU Free offerings to get you started - * FREE bloating masterclass ⁠here⁠ [https://byblunaturopathy.myflodesk.com/iiwciexypp] Work with me  * Book a 1:1 consult⁠ ⁠with this link⁠⁠ [https://www.byblunaturopathy.com/bookings] Sign up to the gut compass ⁠here⁠ [https://www.byblunaturopathy.com/gut-compass] PMS might be common, but that doesn’t make it something you should have to push through every month. In this episode, we unpack what’s actually happening in the body during the premenstrual phase, why symptoms like bloating, breakouts, mood swings, and pain occur, and - most importantly - why they’re often a sign your body is asking for support, not silence. We explore the difference between what’s considered “normal” vs red flags, the key root drivers behind PMS symptoms, and how your hormones, gut, brain, and nervous system are all deeply connected in this phase. This episode is all about helping you understand your body on a deeper level, so you can respond to it with clarity and confidence. In this episode we’ll unpack: * PMS symptoms are often driven by a heightened sensitivity to normal hormonal changes, not just “hormones being out of control” * Bloating, cravings, mood shifts, and pain are multi-system responses involving the gut, brain, inflammation, and nutrient status * Fluid retention, breast tenderness, and headaches are closely linked to hormonal fluctuations and how the body responds to them * Persistent or intense symptoms (especially mood-related) may indicate deeper imbalances or conditions like PMDD and deserve proper support I created With Blu because I know firsthand how frustrating gut and skin issues can be- and I also know that quick fixes don’t work. As a Bachelor-qualified Naturopath, I’ve helped hundreds of women heal their gut, clear their skin, and finally feel their best by addressing the root causes, not just the symptoms. This podcast is your space for education, empowerment, and evidence-based wellness - without the extremes. Where to find me - Instagram: ⁠@byblu.naturopathy⁠ [https://www.instagram.com/byblu.naturopathy/] Tik tok: ⁠@byblu.naturopathy⁠ [https://www.tiktok.com/@byblu.naturopathy] Newsletter: ⁠Subscribe here.⁠ [https://byblunaturopathy.myflodesk.com/ouidbvkyb3] Join hundreds of women making With Blu their fortnightly ritual! Tune in every second Monday at 7 AM (Melbourne time) for practical, no-BS wellness advice. Hit subscribe, leave a review, and share this episode with someone who needs extra love & empowerment in their health. Let’s tap into feeling radiant. * https://pmc.ncbi.nlm.nih.gov/articles/PMC7432434/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC7432434/] * https://pmc.ncbi.nlm.nih.gov/articles/PMC10543480/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC10543480/] References

23. The Forgotten nutrient - Fibre. The most underrated nutrient in women’s health

The Custom Nutrition assitant to help your meal planning- here [https://www.byblunaturopathy.com/digitaldownloads/p/custom-nutrition-planner-by-blu-nutrition-assistant] Free offerings to get you started - * FREE bloating masterclass ⁠here⁠ [https://byblunaturopathy.myflodesk.com/iiwciexypp] Work with me  * Book a 1:1 consult⁠ ⁠with this link⁠⁠ [https://www.byblunaturopathy.com/bookings] Sign up to the gut compass ⁠here⁠ [https://www.byblunaturopathy.com/gut-compass] We talk endlessly about protein. We analyse carbs. We debate fats. But fibre? It’s one of the most overlooked nutrients in modern nutrition — and it plays a powerful role in gut health, hormones, digestion, and even skin. In this episode, Briana breaks down why fibre is far more than just a “constipation nutrient.” It’s a foundational tool for supporting your microbiome, helping your body eliminate excess hormones, stabilising blood sugar, and creating the internal environment your gut actually needs to thrive. If you experience bloating, hormonal acne, PMS, sluggish digestion, or simply feel like your gut health is “off,” this episode will help you understand why fibre deserves a front-row seat in your daily routine. You’ll also learn what adequate fibre intake actually looks like in real food — without restrictive diets or extreme protocols. In this episode we’ll unpack: • Why fibre is one of the most overlooked nutrients in women’s health • The two key types of fibre (soluble and insoluble) and why you need both • How fibre feeds your gut microbiome and supports microbial diversity • The link between fibre, short-chain fatty acids, and gut lining health • How fibre supports estrogen balance and hormone detoxification • Why adequate fibre intake can influence PMS, acne, and period health • The connection between gut health, inflammation, and skin clarity • Why wholefood fibre sources are more powerful than relying on supplements alone • How much fibre women actually need daily (and why many are falling short) • What hitting 30g of fibre per day realistically looks like in meals • Signs your body may not be getting enough fibre • Practical ways to increase fibre intake without worsening bloating I created With Blu because I know firsthand how frustrating gut and skin issues can be- and I also know that quick fixes don’t work. As a Bachelor-qualified Naturopath, I’ve helped hundreds of women heal their gut, clear their skin, and finally feel their best by addressing the root causes, not just the symptoms. This podcast is your space for education, empowerment, and evidence-based wellness - without the extremes. Where to find me - Instagram: ⁠@byblu.naturopathy⁠ [https://www.instagram.com/byblu.naturopathy/] Tik tok: ⁠@byblu.naturopathy⁠ [https://www.tiktok.com/@byblu.naturopathy] Newsletter: ⁠Subscribe here.⁠ [https://byblunaturopathy.myflodesk.com/ouidbvkyb3] Join hundreds of women making With Blu their fortnightly ritual! Tune in every second Monday at 7 AM (Melbourne time) for practical, no-BS wellness advice. Hit subscribe, leave a review, and share this episode with someone who needs extra love & empowerment in their health. Let’s tap into feeling radiant.

22. Why Fat Is Essential for Your Gut, Skin & Hormones (And Why Avoiding It Backfires)

Free offerings to get you started - * FREE bloating masterclass ⁠here⁠ [https://byblunaturopathy.myflodesk.com/iiwciexypp] Work with me  * Book a 1:1 consult⁠ ⁠with this link⁠⁠ [https://www.byblunaturopathy.com/bookings] Sign up to the gut compass ⁠here⁠ [https://www.byblunaturopathy.com/gut-compass] If your skin is dry or breaking out, your hormones feel chaotic, and your digestion is unpredictable - and you’re still avoiding fat - we need to talk. In this episode, we unpack why dietary fat became so confusing in wellness culture, what actually matters when it comes to fat quality, and why under-eating fat can quietly sabotage your gut, skin and hormonal health. This is not a keto pitch. Not a “cut carbs” conversation. And definitely not about drinking oil. It’s about physiology, balance, and fuelling your body properly - without fear. In this episode we’ll unpack: * Why fat became demonised (hello 90s low-fat culture, clean eating confusion, and social media extremes) * The flawed research that shaped our fear of fat — including sugar industry influence and outdated heart health studies * The four main types of fats, explained simply and without overwhelm * Why fats are essential for: * Skin barrier strength, hydration and acne recovery * Hormone production, cycle regularity and mood * Gut lining integrity, bile flow and nutrient absorption * Signs you might be unintentionally under-eating fat * How to add fats back in without going extreme or restrictive I created With Blu because I know firsthand how frustrating gut and skin issues can be- and I also know that quick fixes don’t work. As a Bachelor-qualified Naturopath, I’ve helped hundreds of women heal their gut, clear their skin, and finally feel their best by addressing the root causes, not just the symptoms. This podcast is your space for education, empowerment, and evidence-based wellness - without the extremes. Where to find me - Instagram: ⁠@byblu.naturopathy⁠ [https://www.instagram.com/byblu.naturopathy/] Tik tok: ⁠@byblu.naturopathy⁠ [https://www.tiktok.com/@byblu.naturopathy] Newsletter: ⁠Subscribe here.⁠ [https://byblunaturopathy.myflodesk.com/ouidbvkyb3] Join hundreds of women making With Blu their fortnightly ritual! Tune in every second Monday at 7 AM (Melbourne time) for practical, no-BS wellness advice. Hit subscribe, leave a review, and share this episode with someone who needs extra love & empowerment in their health. Let’s tap into feeling radiant.