If you've been told your A1c is creeping up or you're feeling confused about what your PCOS labs actually mean, this episode is for you.

Getting your labs done and understanding what they mean can feel overwhelming and confusing. In this episode, Sam breaks down what's really happening in your body and why A1c can be an important marker for understanding insulin resistance and managing PCOS.

In this episode, Sam discusses:

• Why requesting labs can feel difficult with PCOS
• The connection between insulin resistance and your daily PCOS symptoms
• What A1c actually measures and why it catches things fasting blood sugar misses
• How to view your health holistically instead of focusing on weight alone

You'll walk away understanding exactly what your A1c lab is telling you and how to get real information you can actually work with... without restriction or fear.

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If you’ve been told you have prediabetes or elevated blood sugar with PCOS, this episode is for you. 

Sam helps you understand what’s really going on beneath the diagnosis:  from how insulin resistance impacts PCOS symptoms to what actually helps your blood sugar stay more stable day to day. You’ll learn how to take meaningful steps to support your health without restriction or fear.

In this episode, Sam discusses:

• How prediabetes is diagnosed, and what the diagnosis means for you
• The connection between insulin resistance, PCOS symptoms, and blood sugar
• Four ways to support your blood sugar without restriction

You’ll walk away feeling informed, empowered, and ready to take practical steps toward supporting your body without dieting or guilt.

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I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

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Welcome to the Nourished with PCOS Podcast, the place where we find strength, empowerment, and soothing conversations for our PCOS journey. Today, we're welcoming a very special guest, Amanda Mittman, a passionate advocate for a positive body image, a registered dietitian, and an intuitive eating counselor.

In today's episode, we're diving deep into a topic that often gets overlooked in nutrition counseling — body image. Amanda brings her personal experiences and professional expertise to share why addressing body image should be a priority and how it can influence our relationship with food and self-care practices.

We'll unfold the nuances of body image work, discuss how our thoughts and feelings can impact our behaviors, and explore the resilience needed to cope with distressing body thoughts. Amanda emphasizes the shift from 'shoulds' to purposeful decisions that enhance our well-being, offering an empathetic perspective on navigating the delicate terrain of body acceptance, particularly for those of us living with PCOS.

In this episode, we discuss:

• What exactly body image is
• The role external factors and your support system plays in body image
• How you can feel better in your body

Expect to hear about the importance of advocacy in healthcare, the challenges within the field of dietetics regarding body image, and the emotional side of dealing with PCOS that's often neglected. As we dissect the complexities of our relationships with our bodies, Amanda imparts wisdom on fostering kindness towards ourselves and preparing for the vulnerable moments that PCOS can bring.

So, stay tuned, and let's learn how to nourish not just our bodies but also our perceptions and attitudes — because understanding and honoring our body image is a vital step in our journey to health and body kindness.

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In today’s episode, Sam is joined by Ryann Prentice, a licensed therapist specializing in binge eating disorder to discuss how to decrease binge eating with PCOS.

For seven years, Ryann battled with binge eating, a struggle that overshadowed her life until she pursued a journey of recovery. Her personal experiences propelled her towards a career dedicated to guiding others through their own struggles with eating disorders.

In this episode, we'll explore how weight loss, an often-suggested measure for managing PCOS, can spiral into unhealthy behaviors and exacerbate issues like binge eating. Ryann will dissect the misconceptions surrounding binge eating, emphasizing that it's not about a lack of willpower or an obsession with food, but a complex emotional coping mechanism.

With an in-depth discussion on the five phases of healing from emotional eating, Ryann shares her insights on the importance of nourishment, mindset, and emotions management. We'll also talk about the significant difference between overeating and clinical binge eating and why understanding this difference matters.

Ryann offers tangible action steps for those fighting binge eating, advocating for structured eating habits and intentional eating practices. As we navigate the ocean of healthcare and therapy, she'll guide us on how to seek specialized support and understand the underlying issues that fuel binge eating disorders.

In this episode, we’ll also discuss:

• What binge eating is
• Some factors that lead to binge eating
• Why PCOS creates the perfect storm for binges
• Ryann’s 2 top tips for decreasing binge eating

So, if you're ready to manage binge eating and work towards self-care and healing, this episode is a must-listen. Let's get ready to be nourished with Ryann Prentice here on the Nourished with PCOS Pod.

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In today's episode, we welcome guest Dr. Lisa Folden, a licensed physical therapist with a passion for fostering a weight-inclusive environment for her physical therapy clients.

Dr. Folden shares her professional pivot from aspiring to work with athletes to focusing on individuals struggling with eating disorders and those living life in a larger body, influenced by her own life experiences and the enlightening principles of health at every size and intuitive eating. 

We'll unpack the often misunderstood link between body size and pain, highlighting how other factors play a far more significant role than our society's emphasis on weight would have us believe.

Together, we'll explore the ethical nuances within the health industry's approach to weight, the ineffectiveness of prescribing weight loss for PCOS, and the importance of acknowledging and validating body size differences in a weight-inclusive space. Dr. Folden offers her insights on why a shift in mindset—from a weight-centric to a health-centric approach—is vital for both mental and physical well-being.

We also dive into the clinical expertise distinguishing physical therapists from personal trainers, and when you might benefit from seeing a physical therapist. Dr. Lisa Folden breaks down the common misconceptions around back pain, core strength, and the true culprits behind your aches.

In this episode, we discuss:

• When it’s beneficial to see a physical therapist
• How a physical therapist is different from a personal trainer
• Why Dr. Folden does not focus on weight when treating her clients
• Dr. Folden’s advice for you if you have body pain and have been told that you need to lose weight to improve this.

So, if you've ever felt that body discomfort and the advice to “just lose weight” to treat this has you feeling stuck, this episode with Dr. Lisa Folden is here to guide, inform, and empower you. Let's nourish our understanding and discover how we can respect and support our bodies, regardless of size. Stay tuned, and let's get started.

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What if overcoming your eating struggles and healing your relationship with food wasn’t JUST about nutrition education? What if it was also about healing your inner child? 

Today, Sam dives into the transformative world of inner child work with the fellow dietitian Meg Carber. They explore the significance of childhood experiences on adult struggles, especially concerning food and body image.

They begin the episode by discussing how Meg became a non-diet dietitian. Meg shares a little bit about her training on somatic work, what it is, and why it can be an important part of healing your relationship with food.

Sam and Meg then go on to chat about inner child work. Meg discusses societal pressures on how we think about food and our bodies begin early in life, not just at home but also in school, and how these pressures can lead to a disconnection from our intuition around food. 

In this episode, Sam and Meg also discuss:

• Why dieting can feel like a battlefield
• What inner child work is and how it can be beneficial to nutrition coaching
• How to identify whether you experience disordered eating
• Meg’s top piece of advice for healing your relationship with food

Get ready to be nourished in mind and spirit as we unpack these powerful conversations with Meg Carber on the Nourished with PCOS Podcast!

To learn more about Meg, visit the show notes on our website.

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In today’s special episode of the podcast, Sam is sharing a secret project for the past few months that is finally ready to be shared with you! 

Sam has created a non-diet PCOS membership, the Nourished with PCOS Collective, and she’s now enrolling founding members from April 2-11. 

The Nourished Collective is a non-diet membership that will help you reduce PCOS symptoms through gentle nutrition without restrictive diets. 

If you want to manage PCOS without guilt or shame around food, you want to have a healthy relationship with food, and you want to be in a space where there’s not a bunch of weight loss talk then it can be really hard to find resources to help you. And that’s exactly why Sam created this membership.

In this episode, Sam discusses:

• How the membership can help you reduce PCOS symptoms without food restriction
• What is included with the membership
• Who the membership is for and who it’s not for
• What it means to be a founding member

✨ Free May/June Masterclass ✨

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Welcome back to episode 55 of the Nourished with PCOS Podcast! If you are thinking about getting pregnant but have been told that you need to lose weight, or you’re just interested in fertility with PCOS then you are in for a treat.

Joining Sam for this episode is Nicola Salmon—a fat positive fertility advocate who uses her platform and expertise to challenge the weight bias and stigmas that exist within the fertility industry and empower those who are often marginalized to take control of their reproductive health with confidence and self-assurance.

In this episode, we discuss the bias and stigma in the medical community towards those in larger bodies, especially when it comes to fertility and PCOS. Nicola shares her personal experience with PCOS and what it was like to be prescribed weight loss as a treatment when she was trying to conceive. We speak about  the misguided focus on weight with PCOS, and Nicola dismantles the myths surrounding weight loss and health outcomes.

Sam and Nicola also discuss:

• Systemic issues related to weight bias and PCOS fertility care
• Thoughts on BMI requirements for fertility treatment
• How healthcare may look different at higher weights
• Weight and gestational diabetes
• Nicola’s advice if you’re thinking about trying to conceive

Nicola offers practical advice for advocating for oneself in healthcare settings and encourages a shift toward a more holistic and inclusive approach. So prepare to learn more, and feel inspired and empowered as we explore the importance of compassionate care and the need to change the healthcare narrative when it comes to fertility, weight, and PCOS.

Because everyone deserves nurturing, respectful, and personalized care.

To read more about Nicola and connect with her, visit the show notes on our website.

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Have you seen PCOS influencers recommending going gluten-free for PCOS? In this episode of "Nourished with PCOS Pod," we dive into the topic of gluten and whether you should eliminate it with PCOS. 

Host Sam breaks down everything you need to know about gluten, celiac disease, non-celiac gluten sensitivity, and the impact of eliminating gluten from your diet. 

Sam challenges the common recommendation for individuals with PCOS to go gluten-free, providing insights into the potential downsides and the lack of research supporting this advice. 

In this episode, Sam discusses:

• What gluten is
• Where the gluten-free recommendation stems from
• When you should get tested for celiac disease
• What to know about gluten intolerances

Whether you're considering going gluten-free or just curious about the facts, this episode will equip you with the information you need to make informed decisions about gluten and PCOS. Tune in for all the essential details on this confusing topic.

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Our host, Sam, delves into the core principles of intuitive eating, 

Do you love the idea of intuitive eating but also wonder if you can be an intuitive eater while also trying to lose weight?

This question pops up a lot when you have PCOS but want more food freedom, and it’s exactly what Sam discusses in this episode!

Intuitive eating is a framework used to help you tune in more to your body’s inner wisdom when it comes to making nutrition and lifestyle choices. The goal is to help you break free of the diet cycle and have a healthy relationship with food.

Sam explains how intuitive eating differs from intentional weight loss. With insightful examples and a clear breakdown of belief systems, she highlights the potential conflicts and offers guidance on navigating this complex issue.

In this episode, Sam discusses:

• The 10 principles of intuitive eating
• Whether intuitive eating and weight loss can exist together
• Misconceptions about the relationship between weight and health
• How to dismantle common beliefs are weight, health, and feeling better

Join us as we explore whether the intersection of intuitive eating and weight loss exists, and discover how to foster a peaceful relationship with food and your body, even in the midst of conflicting messages from diet culture.

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I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

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In today’s episode of the Nourished with PCOS Podcast, Sam is joined by her client, Kara, to chat about Kara’s non-diet journey managing PCOS.

They begin the episode by discussing Kara’s story of suspecting she had PCOS but being dismissed by several healthcare providers before she was finally taken seriously.  Kara then shares her experience trying different restrictive diet changes and what prompted her to want to take a different approach. 

Kara shares how choosing the non-diet route transformed her health and PCOS symptoms in unexpected ways. She explains that letting go of  dieting and finding more acceptance with her body was freeing and relieved a lot of mental stress. When her mental health improved, she noticed that her physical health also improved and she began to make specific food choices because she felt empowered to do so.

In this episode, Sam and Kara also discuss:

• How taking a non-diet approach has been helpful for PCOS management.
• Specific nutrition misinformation that Kara followed and how it impacted Kara to let go of these.
• Kara’s advice for those who don’t want to diet anymore but are scared to embrace a non-diet way of eating.

Kara's story is a testament to the freeing feeling that comes with embracing a more flexible approach to food. Your well-being is worth the journey, and with Kara's uplifting message, you can take those first steps towards a more authentic and empowered life with PCOS.

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Ready to let go of dieting but not quite sure where to start?

In today’s episode of the Nourished with PCOS Podcast, Sam is joined by fellow registered dietitian Colleen Christensen. 

Colleen has not only navigated her own journey through disordered eating but has also transformed her struggles into a passion for helping others. From controlling food habits to binge eating, and finally finding balance, Colleen’s story is both inspiring and relatable. 

Sam and Colleen explore how mindset and self-talk can set the foundation for this eating style, why a little structure can still be intuitive, and the importance of meeting yourself where you are on your journey. Colleen also brings to light how humor and social interaction can influence our nutrition choices, and the significance of understanding our bodies, especially when navigating conditions like PCOS and insulin resistance.

In this episode, Sam and Colleen also discuss:

• How you can take a non-diet approach to nutrition even with a medical condition like PCOS.
• Misconceptions about intuitive eating.
• Colleen’s top tip if you’re ready to let go of dieting.

Whether you're dealing with PCOS symptoms, transitioning from a dieting mindset, or simply looking for a healthier relationship with food, this episode is full of advice around creating a embracing a non-diet approach to nutrition.

To connect with Colleen, click here.

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👀 Is a new name for PCOS coming?

In this episode, Sam chats about the conversations around renaming PCOS. She specifically discusses:

• Issues with the name Polycystic Ovary Syndrome
• The current plan and timeline for choosing a new name
• How you can give feedback on which name is best for PCOS

Link to the name survey discussed in this episode: https://www.monash.edu/medicine/mchri/pcos/guideline

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Do you ever wonder how to approach nutrition recommendations for PCOS when you’re trying to be an intuitive eater?

That’s exactly what is covered in today’s episode of the Nourished with PCOS Podcast!

It’s a common misconception that intuitive eating is about “eating whatever you want, whenever you want”. Intuitive eating is actually about blending nutrition education with how your body is feeling and what will feel best for you mentally, emotionally, and physically. And this can be done even if you have a medical condition like PCOS!

In this episode, Sam discusses:

• A brief overview of Intuitive Eating for PCOS
• The difference between implementing nutrition recommendations with diet culture vs. intuitive eating
• How to approach nutrition recommendations with autonomy and flexibility

If you’re newer to intuitive eating then you might want to check out the series Sam did all about Intuitive Eating for PCOS: 

Ep 18: What is Intuitive Eating?

Ep 19: How Intuitive Eating Looks Different with PCOS

Ep 20: How to Overcome Common Intuitive Eating Obstacles

✨ Free May/June Masterclass ✨

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Do you love the idea of having food freedom but you still care about your health with PCOS? You’re going to want to tune in to today’s episode.

Sam is joined by her former client, Melissa, who discusses her non-diet journey managing PCOS and has been able to regain her period, lower her A1c and liver enzymes, and find more peace with her PCOS diagnosis.

The episode begins with Melissa sharing a little bit about her experience getting diagnosed with PCOS. Like many listeners, she was told to “just lose weight” and take medication to manage her symptoms.

Melissa shares how she pursued nutrition coaching in the past but ultimately ended up feeling dismissed and was taking a large amount of supplements. She shares how Sam’s non-diet messaging really resonated with her and how in Sam’s program, Melissa was able to redefine what health with PCOS looks like for her.

In this episode, Sam and Melissa discuss:

• How redefining health with PCOS can help you find more peace.
• Their thoughts on the general experience getting diagnosed with PCOS and how it can be less distressing.
• Melissa’s advice for someone wanting to take a non-diet approach to managing PCOS.

Join us as Melissa shares vital insights on the journey to balance and wellness with PCOS, and stay with us as we offer encouragement for anyone walking a similar path. It's all about finding that happy medium, managing symptoms without compromising the joy of living.

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Have you ever felt confused about whether or not you have insulin resistance?

This is a common concern with PCOS, especially if you’re newly diagnosed or didn’t get the best information when you were diagnosed.

In today’s episode of the podcast, Sam is helping you understand how insulin resistance is diagnosed so that you can feel more comfortable with your plan for managing PCOS and speaking to your care team. 

Sam begins the episode by discussing how insulin resistance impacts most people with PCOS. She shares some statistics around this and also discusses how weight, nutrition, and lifestyle don’t cause insulin resistance per the research that we have.

In this episode, Sam also discusses the following:

• Physical signs of insulin resistance
• Lab recommendations for diagnosing insulin resistance
• New guidance from the updated PCOS guidelines
• Whether you need to check your actual insulin levels

Sam ends the episode by sharing her personal opinion on when it’s worthwhile to pursue labs.

Disclaimer: This episode is not medical advice. It is just educational information to help facilitate conversations with your healthcare team. 

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Have you been wondering if you could possibly have PCOS? With an increase in PCOS awareness and education, more and more folks are recognizing symptoms like irregular periods, acne, hirsutism, and hair loss, asking their doctor to be screened for PCOS.

It can be frustrating if you think you may have PCOS and your concerns are dismissed. On today’s episode of the podcast, Sam is discussing how PCOS is diagnosed so that you can have more information and a better understanding of the diagnostic process if you do pursue a diagnosis with your doctor. 

Sam begins the episode with a reminder that PCOS is a diagnosis of exclusion, meaning that other medical conditions with symptoms that overlap with PCOS usually need to be ruled out first prior to being diagnosed with PCOS.

Sam then goes on to share the three different pieces of diagnostic criteria and the specifics of each one. 

In this episode, Sam discusses:

• The formal criteria for diagnosing PCOS
• Why you don’t necessarily need labs or an ultrasound for a diagnosis
• Other medical conditions that share PCOS symptoms
• Tips for communicating with your doctor if you’d like to be screened for PCOS

Sam ends the episode by discussing two medical conditions that she sometimes see in practice that are misdiagnosed with PCOS.

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In today’s episode, we’re diving into the world of GLP-1 medications like Ozempic and Wegovy.

Sam is joined by guest Dr. Asher Larmie (he/they), a transmasculine general practitioner and expert in weight stigma.  Sam and Asher tackle the complexities and nuances surrounding these popular medications. 

They explore their impact on weight loss, management of type 2 diabetes, and the long-term relationship with our health. Asher brings up concerns over the use of these drugs in nondiabetic individuals, the risks that accompany their benefits, and the importance of informed consent in medical treatment.

Today’s conversation isn’t just about medication—it’s about empowerment, offering personal insights, and the right to autonomy in medical decisions. We’ll discuss the unforeseen consequences of pathologizing weight and how a history of weight stigma has led to delayed diagnoses and a plethora of physical and mental health challenges.

In this episode, we discuss:

• How Asher became a weight-inclusive physician
• When a GLP-1 agonist may be beneficial for PCOS
• The risks and side effects of these medications
• What the research says about Wegovy and weight loss
• Tips for talking to your doctor about semaglutide

So, listeners, sit back, open your hearts and minds, and let’s get nourished with the knowledge and experiences shared in our discussion with Asher Larmie on Ozempic, Wegovy, and their use for weight loss.

Please visit our podcast page for the show notes, study information, and Asher’s contact information.

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Have you ever felt conflicted about wanting to let go of dieting but also caring about your health?

This is a common concern for anyone wanting food freedom or to embrace intuitive eating with PCOS. In this episode of "Nourished with PCOS” Podcast, Sam gives advice about the struggle of wanting to ditch diets but still caring about PCOS symptoms and long-term health. 

Since we’re surrounded by diet talk and diet culture, we internalize that dieting means we’re improving your health. But diet culture is a multi-billion dollar industry that profits when you stay stuck in the diet cycle. You can definitely give this cycle the middle finger and still have health goals!

In this episode, Sam discusses:

• The fears around what letting go of dieting will mean
• Practical tips for redefining what health means to you
• The statistics about dieting and health outcomes
• Why you should trust your personal experiences

Sam's down-to-earth approach will resonate with anyone looking for a non-diet approach to managing their PCOS. So grab a cup of tea and tune in!

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Today's episode is a game-changer because we're diving into the most impactful nutrition strategy for managing PCOS - balancing blood sugar. 

Sam explains what insulin resistance is and how it impacts PCOS symptoms. She sheds light on how balancing blood sugar can be a game-changer in managing insulin resistance, leading to an overall improvement in how we feel with PCOS.

The best part? Sam talks extensively about how to approach blood sugar balance from a non-diet perspective, incorporating the principles of intuitive eating to prioritize well-being while managing PCOS symptoms. She emphasizes that managing PCOS isn't about weight loss and that there are sustainable, balanced approaches to nutrition that can make a significant difference in symptoms and how we feel with PCOS.

In this episode, Sam discusses:

• How insulin resistance plays a role in PCOS symptoms
• Why balancing blood sugar is a tool for PCOS management
• Why Sam doesn’t recommend trying to go low carb
• How insulin resistance isn’t all about weight
• Tips for taking a non-diet approach to blood sugar balance

But wait, there's more exciting news! Sam is hosting a free live masterclass where she'll expand on blood sugar balance strategies, and you definitely don't want to miss out on that. So, grab your favorite drink, get comfy, and join us as we explore the world of blood sugar balance and PCOS management. Let's nourish our bodies and minds together!

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Happy New Year! Welcome to Season 2 of the podcast!

Are you someone who likes making new year’s resolutions or setting intentions?

Or maybe you like the idea of it even if you don’t plan anything concrete?

If you answered yes then today’s episode is for you!

And even if you aren’t into this in the new year, you’re still going to want to listen in because this episode is going to give you some great things to think about when you're thinking about how to approach health and wellness in general.

Sam begins the episode by reflecting on how the loss of her grandmother has reminded her what is important in life and has reaffirmed why non-diet nutrition work is so important.

She then moves in to talking about 5 questions you can ask yourself to create new year’s intentions and goals that really last!

Did you know that only 9% of people complete their new year’s resolutions, 23% quit within the first week, and 43% quit by the end of January? In this episode, Sam teaches you how you can avoid being one of these statistics.

Sam discusses:

• How diet culture negatively influences how we approach setting goals
• Why knowing your values key when creating new habits
• How your PCOS support team is an important consideration
• Why making sure your goals are realistic is the most important part of setting goals and creating new habits

✨ Free May/June Masterclass ✨

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Want to know all about the new PCOS guidelines? This episode has you covered!

In this episode, Sam discusses the newest version of the Evidence-Based Guidelines for the Assessment and Management of PCOS. Sam was able to review the guidelines in advance and give feedback while they were in the editing stages.

Sam begins the episode talking about how the diagnostic criteria was updated to include AMH in the diagnostic framework. She also discusses how there are more clear recommendations around evaluating and assessing insulin resistance in folks with PCOS. If you’ve ever been told that you don’t have insulin resistance because your A1c or fasting blood sugar is normal then you’re going to want to tune in to this part!

Sam then discusses how the guidelines are striving to be more weight-inclusive and take into account the increased risk of eating disorders with PCOS. She shares her thoughts about what specifically was changed about the document, and where she thinks these guidelines missed the mark.

In this episode, we Sam also discusses:

• Updated lab and diagnostic recommendations for PCOS
• Nutrition and exercise recommendations
• How weight bias is being addresses
• Her personal thoughts on the document as a non-diet dietitian

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Trying to eat intuitively with PCOS—but still feeling out of control, confused, or like it’s not “working”? You’re not alone.

In this episode, Sam is breaking down 3 common mistakes I see people make when they’re trying to practice intuitive eating with PCOS—and how to approach it in a way that actually supports your blood sugar, energy, and overall well-being.

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

How are you doing with your New Year’s intentions and resolutions?

We’re getting ready to head into the holiday season, which is actually a season that plays a big role in the yo-yo diet cycle.

We see a lot of the “last supper” mentality during the months of November and December with the hope that you will “start over” in January. This plays a role in the yo-yo diet cycle because a majority of New Year’s resolutions don’t stick past the first few weeks in December.

As I was brainstorming podcast ideas for the New Year’s (hint: there will be one about how to set New Year’s intentions that stick), this actually made me think about my *own* New Year’s resolutions.

I know how people like to get a sneak peak into someone’s life, so I thought it would be fun to share my own reflections on New Year’s intentions and how they’ve been going so far this year!

In this episode, I discuss:

• How I personally go about setting new year’s intentions
• Why mental health is central to wellness goals
• Decreasing my alcohol intake this year
• My journey with physical health, long COVID, and plantar fasciitis

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Have you ever heard that plant-based diets are bad for PCOS, especially with insulin resistance?

On this episode of the podcast, Sam is joined by Dr. Dylan Cutler to break down everything you need to know about plant-based diets and PCOS. 

Dr. Cutler is a scientist and has her PhD in obstetrics and gynecology. She is passionate about empowering people with PCOS to support their hormonal health, regular periods, enhance fertility, improve mood, and gain body confidence.

Sam and Dr. Cutler begin the episode by discussing Dr. Cutler’s own history with PCOS and her journey to becoming a scientist. They discuss some of the research Dr. Dylan has participated in, including her findings around body image distress and PCOS.

In this episode, we also discuss:

• The truth about PCOS and calories
• Whether plant-based diets are okay for hormones and PCOS
• How Dr. Cutler feels about fruit intake with PCOS
• What to be aware of when following a plant-based diet with PCOS

Connect with Dr. Cutler @dr.dylancutler on Instagram or her website  www.phruitfuldish.com

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Have you ever felt a little “crazy” when it comes to your mental health?

In this episode, Sam is joined by National Board Certified Counselor and mental health therapist, Juliet Kuehnle. Juliet is the owner of Sun Counseling & Wellness in Charlotte, NC and author or the book, Who You Callin' Crazy?! The Journey From Stigma To Therapy.

Sam and Juliet begin the episode by discussing Juliet’s journey to becoming a therapist. They discuss how Juliet became a weight-inclusive therapist, which is sometimes not common with helping professionals. 

Sam and Juliet then discuss Juliet’s book and her mission to decrease the stigma around therapy and talking about mental health. They talk about the use of the word “crazy” and how language matters when talking about mental illness. They also talk about some common internalized biases that we may hold about mental health.

In this episode, we discuss:

• Why “clicking” with a therapist is so important
• When it may be time to seek therapy
• How therapy can be beneficial
• Tips for working with a therapist

Connect with Juliet:

Instagram: @yepigototherapy 

https://whoyoucallincrazy.com/book-sales-page

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Love the idea of intuitive eating but you’re not sure if it’s possible for you with insulin resistance, prediabetes, or type 2 diabetes?

This is a common question with PCOS and Sam’s here to give you the answer - it’s yes!

Sam begins the episode by going through a brief overview of what insulin resistance is and the difference between underlying insulin resistance with PCOS, prediabetes, and type 2 diabetes.

She then moves into discussing the framework of intuitive eating and some important concepts that apply to everyone, even if you have insulin resistance and/or elevated blood sugar! 

Sam then discusses how intuitive eating can be applied to nutrition when you have insulin resistance, and gives some insight into how intuitive eating may look a little different if you have insulin resistance!

In this episode, Sam discusses:

• A brief overview of PCOS insulin resistance
• Why not dieting is important for PCOS
• How intuitive eating can be beneficial
• Tips for intuitive eating with insulin resistance

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Wished you exercised more but just can’t find the motivation?

This is one of the most common struggles my clients share with me. In this episode of the podcast, I’m joined by Kiely Shutt, ACE Certified Personal Trainer with a mission to help people in larger bodies heal their relationship to intentional movement.

In this episode, Kiely discusses how even when someone promotes body acceptance, body neutrality, and fat acceptance, that this work is incredibly difficult and that you still think about weight loss sometimes. Kiely gives advice for you if you can relate to this!

Kiely sets the record straight about the top diet culture-y “advice” floating around online. We also discuss advice  for listeners who have an unhealthy relationship with movement or have previously used body movement as a form of punishment.

In this episode, we discuss:

• Diet culture red flags in the fitness industry
• How to find motivation to exercise
• The first steps you can take to increase body movement

Connect with Kiely: 

@intuitivefatty on IG & Threads

@intuitive.fatty on TikTok

https://linktr.ee/intuitivefatty

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

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Did you know that gastrointestinal health impacts hormones?

In this podcast episode, Sam is joined by fellow registered dietitian and GI health expert, Samina Qureshi. Samina specializes in helping people who struggle with Irritable Bowel Syndrome (IBS) find relief and nourish their bodies without rigid diets, stress, guilt, or shame.

Sam and Samina chat about how Samina started taking a weight-inclusive approach to managing IBS, and the link between stress around food and gastrointestinal issues. They discuss potential links between PCOS and gastrointestinal issues, and how common PCOS nutrition advice can actually lead to diarrhea, bloating, and constipation.

In this episode, we discuss:

• Whether gluten and dairy are inflammatory for PCOS
• How restriction can make IBS worse
• The low FODMAP diet and how it’s used
• Tips if you have IBS when low FODMAP is too restrictive 

About Samina:

Samina Qureshi RDN, LD is the founder and Registered Dietitian at Wholesome Start, LLC a weight-inclusive GI nutrition practice based in Houston, Texas. She specializes in helping people who struggle with Irritable Bowel Syndrome (IBS) find relief and nourish their bodies without rigid diets, stress, guilt, or shame.  Samina respects body diversity and encourages her clients to care for their health in a gentle way that best honors their lifestyle, unique needs, and cultural traditions. Through nutrition coaching, her clients are able to heal their relationship with food, find relief from their uncomfortable gut symptoms, and support long-term gut health.

She is currently accepting virtual clients in her 1:1 IBS Food Freedom Program. This program is right for you if you are ready to find balance with food and relief from your uncomfortable gut symptoms without a side of diet culture!

Connect with Samina:

Apply for your free discovery call today to see if you’re a good fit to work with Samina!

Download your Free Guide: 5 Ways to Avoid IBS Flares today!

Website: www.wholesomestart.com

Facebook: https://www.facebook.com/inclusiveibsdietitian/

Instagram: https://www.instagram.com/inclusive.ibs.dietitian/

Tiktok: https://www.tiktok.com/@inclusive.ibs.dietitian

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

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Ever wanted to get a sneak peek into the lessons learned from PCOS group coaching?

After each group of the Nourished with PCOS group coaching program ends, Sam loves to record an episode sharing some of the final reflections from group members. PCOS can feel so overwhelming and hearing about those “big” wins (like lowering your A1c or getting your period back) can feel really distant.

But there are LOTS of things you can focus on in the here and now that can help you feel better with PCOS. And Sam is going through some of the top ones that her clients experienced in group coaching this cohort.

Sam begins this episode by sharing why healing binge eating can feel so difficult with PCOS. She then discusses how important it is to surround yourself with people who have your well-being in mind. She also talks about devices like continuous glucose monitors and how these can sometimes be a distraction to authentic health.

In this episode, Sam discusses:

• Where to start with healing binge eating
• What to look for with your support system
• Why the small things matter the most with PCOS

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Have you ever wanted to know a little bit about how a therapist could help disordered eating or body image distress? If so, you’re going to want to tune into this episode.

Sam is joined by licensed mental health counselor, Molly Bahr. Molly people work through their stuck points so they can make peace with food, improve their body image, and be able to pour more energy into what’s most important to them.

Sam and Molly discuss different types of therapies that can be helpful tools for working through those stuck points. Molly uses both Eye Movement Desensitization Reprocessing (EMDR) and Internal Family Systems (IFS) in her practice. They discuss what each of those are and how they can be helpful in overcoming food and body image struggles.

In this episode, we discuss:

• Why Molly takes a weight-neutral approach
• The biggest obstacle with disordered eating
• How to overcoming this obstacle
• Ways a therapist can help you
• Tips for finding a HAES-aligned therapist

Connect with Molly:

Instagram: @mollybcounseling 

Website: www.mollybahrcounseling.com

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Have you ever been curious about yoga for PCOS? Yoga can be beneficial for health and hormones, which is why today’s episode is focusing on yoga!

Sam is joined today by fellow registered dietitian and yoga teacher, Kendra Tolbert. 

Sam and Kendra begin the episode by chatting about Kendra’s journey to focusing on fertility and reproductive health, and how yoga became a part of that. They also discuss the original intentions behind yoga, and how “yoga culture” has shifted this to focusing on aesthetics, weight loss, and getting in an “intense workout”. 

We also move into talking about the health benefits of yoga and how yoga can be a tool to improve PCOS symptoms and hormone imbalances.

In this episode, we discuss:

• How yoga can help PCOS
• Misconceptions about yoga
• Tips for starting a yoga practice if it feels intimidating
• Advice for creating consistency with movement

Connect with Kendra:

www.livefertile.com 

youtube.com/livefertile

Instagram: @live.fertile

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

How do you deal with wanting to have a healthier relationship with food and your body, while simultaneously wanting to feel good in your body? Especially when healing disordered eating may involve gaining weight?

In today’s episode of the podcast, Sam discusses a social media influencer’s TikTok where she talks about just that.

This influencer recaps her experience going on a brand trip where she experienced body distress and discomfort all throughout the trip: getting out of breath walking up stairs, a massage chair not fitting her, and needing to leave a group pilates class early due to the class difficulty. 

These experiences led this influencer to reflect on her experience gaining weight in eating disorder recovery.

We tend to look up to the social media influencers that we love, and you may have had these exact same thoughts. Sam gives her professional perspective on the situations that came up on this brand trip as these are common conversations that also come up in work with clients.

In this episode, Sam discusses:

• Thoughts about body image distress with weight gain 
• Things to consider when planning group events
• Tips if you’re wanting to improve pain in your body

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

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Most people with PCOS are told to “just lose weight” or “cut carbs” to manage insulin resistance—but that advice barely scratches the surface.

In this episode, I’m breaking down what you should have been told—the things that actually move the needle when it comes to managing blood sugar with PCOS.

If you’re tired of doing everything “right” and still feeling off, this conversation will help you understand why—and what’s been missing from the advice you’ve been given.

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

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Today’s episode is answering a listener's question!

Content warning: Today’s episode is answering a question about weight loss. If this doesn’t feel good for you then feel free to skip this episode and come back next week!

A listener recently submitted the question, “How can I break a weight loss plateau?”

This may be a common thought because diet culture teaches us that we have direct control over our weight. And that we should be able to pick a goal weight and reach that weight with enough effort and willpower.

However, bodies don’t work like that! In this episode, Sam discusses what weight loss plateaus could truly indicate and how our bodies have a healthy set point weight range that they’re meant to hover around.

In this episode, Sam discusses:

• The myths around weight loss
• Statistics about intentional weight loss
• How BMI is not an indicator of health
• What to consider when thinking about nutrition

If you’d like to submit a listener question then please do so using the link below!

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

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Have you ever wanted to work towards body liberation but weren’t quite sure how to do so with PCOS? If you answered yes then this podcast episode is for you.

Sam is joined by a special guest, Chrissy King. Chrissy is a writer, speaker, education, and former strength coach with a passion for creating a diverse and inclusive wellness industrusty. They discuss Chrissy’s book, The Body Liberation Project, where Chrissy empowers individuals to let go of diet culture and start taking up space.

Sam and Chrissy discuss what body liberation means and why Chrissy decided to write her book. They also chat about how most people diet because of what they think reaching a “goal weight” will bring, and why this typically ends up being a never-ending cycle of never truly being happy with yourself or your body.

In this episode, we also discuss:

• Why body liberation is important
• What we really mean when we say “diet culture”
• How diet culture intersects with racism
• Chrissy’s thoughts on why we shouldn’t complement weight loss
• How body liberation can improve life experiences like international travel

Chrissy also answers a listener question: “How do you balance body liberation and healthy eating without obsessing over losing weight?"

How to Connect with Chrissy:

https://chrissyking.com/

https://www.instagram.com/iamchrissyking/

https://www.tiktok.com/@iamchrissyking

https://chrissyking.com/book/

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Ever wonder some things to consider when building your PCOS care team of health professionals? If so, you’ll want to tune into today’s episode! Sam is joined by PCOS health coach and future registered dietitian, Letisha Bates. Letisha has best been known as That PCOS Coach, and has recently rebranded to The Endocrine Collective.

Sam and Letisha discuss the difference between a registered dietitian and wellness professionals, and what is considered to be within the scope of practice as it relates to nutrition. They also give you a “behind the scenes” look at what it’s like being a content creator in a world of changing social media.

In this episode, we discuss:

• What Letisha has learned about PCOS nutrition coaching on her journey to becoming a registered dietitian.
• Some important things to remember about your favorite PCOS nutrition accounts
• Letisha’s perspective on PCOS nutrition advice about avoiding foods
• Some tips about how to approach body movement with PCOS

Connect with Letisha:

Website: https://www.thatpcoscoach.com

Instagram: @endcorinecollective

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Ever wonder how to navigate letting go of dieting when your family talks about dieting or you have a family history of health concerns? 

On today’s episode, Sam is joined by fellow registered dietitian and certified intuitive eating counselor Melissa Landry. Melissa helps her clients break generational diet trauma and heal disordered eating, and she’s bringing her expertise to today’s discussion!

Sam and Melissa begin the episode by discussing some current nutrition and body image topics. They chat about reality tv and the beauty standards that are created from tv shows, a conversation that they are continuing from Melissa’s podcast last year!. They also discuss their thoughts and some of the things they are seeing with GLP-1 medications like Wegovy and Ozempic.

Then Sam and Melissa jump in to talking about family dynamics and diet culture. It’s really common for our clients to try to diet to improve health concerns because they’ve seen a family member experience those same health concerns. Melissa and Sam share their thoughts about this and give some great tips for how to shift your mindset if you’re experiencing this situation.

In this episode, we discuss:

• Why Melissa doesn’t focus on weight loss
• The current research on BMI and health
• Our thoughts on Ozempic and Wegovy
• Redefining health with PCOS
• Tips when seeing family members health struggles influences how you care for yourself

Connect with Melissa

On Instagram: https://www.instagram.com/no.more.guilt/

Grab Melissa's No More Guilt Guide here

Melissa's Podcast:  Break the Diet Cycle

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

About half of the people with PCOS will develop pre-diabetes or diabetes by the age of 40, which leads us to today’s episode, I am joined by Danielle Bublitz! Danielle is a registered dietitian, Certified Intuitive Eating Counselor and founder of Food Freedom Diabetes. She is passionate about guiding her clients with diabetes towards feeling more at peace with their food decisions and blood sugar management. 

Over the next 48 minutes, Danielle and I discuss all things diabetes and blood sugar management which is a crucial piece to managing PCOS. We share advice when it comes to low carb diets, utilizing glucometers, injectable medications and the importance of emphasizing multiple aspects of your health. Tune into this informative episode to learn more about managing diabetes and PCOS effectively.

In today’s episode, we cover: 

• The relationship between PCOS and diabetes
• Low carb diets impact on blood sugar
• Using CGMs for blood sugar management
• The difference between Type 1 & Type 2 diabetes

Connect with Danielle:
IG: @foodfreedomdiabetes
Website: www.foodfreedomdiabetes.com

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Joining me today is special guest, Julie Duffy Dillon. Julie is a registered dietitian and mental health counselor and founder of Find Your Food Voice. She is also a podcast host and does advocacy work around PCOS. Julie helps people with a complicated relationship with food better access non diet tools like Intuitive Eating and strategize how to remove the shame and blame dumped on them from diet culture.

Over the next 45 minutes, we dive into how you can manage your PCOS without hopping on the diet train along with discussing traditional treatments for PCOS and how you can advocate for yourself. 

In today’s episode, we cover: 

• Traditional PCOS treatments
• The value of non-diet tools + Intuitive eating
• How to advocate for yourself 
• Importance of prioritizing your health
• The evolution of dietician training + approaches

Connect with Julie:

TikTok: @FoodVoiceRD

Website: https://julieduffydillon.com/pcos

https://julieduffydillon.com/pledge

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Have you ever felt overwhelmed with your PCOS diagnosis and are ready to have a more peaceful relationship with your body or food? If you answered yes, this episode is for you. Today I am joined by Elizabeth Armstrong, a licensed professional counselor, and coach for those who have PCOS. She is passionate about helping people change their relationship with their body, food, and health so they can live a full and beautiful life. 

Join us as Elizabeth and I discuss how to navigate managing symptoms that may affect your body image and self esteem and the challenges of finding reliable and up to date PCOS information.  Elizabeth shares her advice on how to find a therapist that is the right fit, navigating boundaries with family members and words of encouragement about having PCOS and dealing with the overwhelm. 

In today’s episode, we cover: 

• How to find the right therapist for you
• Rewiring beliefs about your body, food and health
• Ways to overcome shame with a PCOS diagnosis
• Having hard conversations with your loved ones about health
• The impact of diets on your mental health 

Connect with Elizabeth:

IG: @pcostherapist

Website: https://pcostherapy.com/

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Becca King joins me for today’s episode. She is a Registered Dietitian & Certified Intuitive Eating Counselor from Charlotte, North Carolina. Becca is passionate about helping other adults with ADHD find food freedom and improve their self-esteem. 

Becca shares her personal journey of being diagnosed with ADHD and how it affects her relationship with food. Even if you do not think you have ADHD, we encourage you to tune in as the episode covers common nutrition struggles, advice, and the types of ADHD.

In today’s episode, we cover: 

• How ADHD and PCOS correlate
• What is ADHD?
• Common nutrition struggles for those with ADHD
• Misconceptions around ADHD 
• How ADHD can impact your hormones

Connect with Becca:

IG: @adhd.nutritionist 

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Curious about what it is like to be coached when you have PCOS and work with a registered dietitian? In today’s episode, I pull back the curtain to give you a behind the scenes look at coaching through my group program, Nourish.  Group coaching is one way to learn tools for self-reflection, growth and supportive experience while managing your PCOS.

In today’s episode, we cover: 

• How to let go of dieting + the diet mentality
• Takeaways from the spring coaching group
• PCOS treatment options
• The value of group coaching
• Body image and food choices 

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Today we welcome Samantha C. to the podcast! Samantha is a previous client of mine who is sharing her story of how she lowered her A1c without dieting and while managing PCOS. She is a former pastry chef turned culinary arts teacher who chose to give up the diet mentality and put herself first. 

In today’s episode, we cover: 

• How to be more flexible with food
• Samantha’s journey with PCOS 
• The shift to non-diet approach to manage PCOS
• Monitoring lab results for PCOS
• Samantha’s advice to let go of the diet mentality 

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

If you’ve been trying to “eat right” for PCOS and blood sugar—but end up feeling like it’s never enough—this episode is for you.

Sam is breaking down what realistic, sustainable balance actually looks like when you're managing PCOS, prediabetes, or type 2 diabetes. 

You’ll learn why perfectionist thinking keeps you stuck, what true balance feels like, and why eating consistently matters more than eating perfectly.

You deserve support that works with your body—not against it.

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Welcome to the third and final installment of our three-part series all about intuitive eating and PCOS. Intuitive eating is a self-care nutrition framework that can help you let go of dieting and have a more peaceful relationship with food.

It’s not uncommon to hear someone say that they tried intuitive eating and it didn’t work for them. Have you been there? Maybe you just really felt like you couldn’t put your favorite foods down, or you noticed your symptoms getting worse without food rules or restriction. If you can relate to these then this episode is for you!  

In today’s episode, we are focusing on the four most common obstacles that you may face with PCOS and intuitive eating and how to overcome them. 

In today’s episode, we cover: 

• How to deal with the desire to eat all the things when you stop dieting
• When to start incorporating “gentle nutrition” with PCOS
• Why working through body image distress is important with intuitive eating
• Some things to think about if you’ve tried intuitive eating in the past but felt like it didn’t work for you

And in case you missed them, check out the first two parts to this series:

Part 1, Episode 18: What is Intuitive Eating? We discuss what intuitive eating is and walk you through the 10 principles.

Part 2, Episode 19: How Intuitive Eating Looks Different for PCOS. In this episode, we break down the myth that folks with PCOS can’t be intuitive eaters and share how the framework may look different with a medical condition.

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

This episode we are diving into part two of our three part series all about Intuitive Eating. Last episode we focused on the fundamentals of IE, today we are focusing on what it looks like if you have a medical condition such as PCOS and want to pursue Intuitive Eating. 

Make sure to tune in next week as we dive deeper into the common obstacles you may face on your Intuitive Eating journey. 

In today’s episode, we cover:

• Letting go of the diet mentality
• How to intuitive eat while having PCOS 
• The importance of a strong support system 
• Implementing body respect 
• Re-wiring your perspective and thoughts toward your body 

CONNECT WITH SAM:
Follow Sam on Instagram
Download her free Intuitive Eating Workbook for PCOS
Learn more about the Nourished with PCOS Program

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

This episode kicks off the first of a three part series all about intuitive eating. Intuitive eating is a self-care framework for nutrition that helps you let go of dieting and make peace with food. Research shows us that dieting doesn't work long-term (and may even harm health), and intuitive eating offers an alternative option for those who are ready to step out of the yo-yo diet cycle. Many people with PCOS are made to feel like they cannot be intuitive eater because of hormone imbalances, and this could not be further from the truth! 

Join me as I explain the 10 principles to intuitive eating, and be sure to continue listening to parts 2 and 3 as we  can utilize intuitive eating in our PCOS journey.

Tune in to hear:

• The importance of rejecting the diet mentality
• Recognizing the different purposes that foods serve
• The difference between fullness versus satisfaction
• How to practice body respect 
• Honoring your health with gentle nutrition

CONNECT WITH SAM:
Follow Sam on Instagram
Download her free Intuitive Eating Workbook for PCOS
Learn more about the Nourished with PCOS Program

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Today’s guest is Kimmie Singh, a self-proclaimed fat Registered Dietitian based in New York City. She is the owner of Body Honor Nutrition, a nutrition private practice that supports individuals to heal their relationships with food and body. Kimmie supports her clients with a fat-positive and anti-oppressive framework and has a special passion for working with people that have polycystic ovarian syndrome.

Kimmie first shares how her practice helps clients honor their needs and checking in with what they are, and practicing from a Health at Every Size (HAES) approach. She then shares the effects of diet culture that she has seen in practice as well as what to look for when considering if someone has disordered eating. Kimmie also answers some listener questions, including her  suggestions to finding a balance between managing PCOS, Health at Every Size, and not yo yo dieting. Last, Kimmie announces how to get involved with National Association for the Advancement of Fat Acceptance (NAAFA) and the upcoming vote to make weight discrimination illegal in New York.

Today’s episode includes:

• What is Health At Every Size (HAES) and what does it mean?
• The increased risk of eating disorders
• It’s possible to have a healthy life with PCOS
• How do you find a balance between HAES and PCOS?
• Why weight is not important vs other health data metrics
• Anti-weight discrimination in New York City

Links:
https://naafa.org/sizefreedom

CONNECT WITH KIMMIE:
Website: www.bodyhonornutrition.com
IG: @bodyhonornutrition
Twitter: @kimmiesinghrd

CONNECT WITH SAM:
Follow Sam on Instagram
Download her free Intuitive Eating Workbook for PCOS
Learn more about the Nourished with PCOS Program

✨ Free May/June Masterclass ✨

I'm offering a free masterclass this week on how to lower your blood sugar without dieting. Save your spot here 👉 https://pcos-nutritionist.mykajabi.com/pcos-masterclass 

Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/