Explore every episode of the podcast The Hormone Nutrition Podcast

Is your wellness routine actually diet culture in a costume?

As a dietitian, I talk about food all day: meal prep, grocery lists, gentle nutrition. So when does normal food thinking cross the line into something that’s taking over your life?

In this episode, I sit down with Maria Gaydarova, MSW, RSW, therapist at Nest & Nurture Health, who has supported clients across hospital, community and specialized eating disorder settings. Maria shares her own journey unlearning diet culture, and we get honest about the subtle signs of disordered eating that so often get missed, because eating disorders don’t have one “look.”

We cover:

• How to tell the difference between obsessive food noise and just thinking about food
• Subtle signs people don’t always recognize: compulsive exercise, “earning” your food, eating in secret and body checking
• Why weight-neutral care isn’t anti-health (it’s pro-holistic health)
• What “just lose weight” advice misses, especially with PMOS (PCOS)
• How to navigate medical nutrition needs (like PMOS or celiac disease) without feeding the eating disorder voice

Work with Maria (ON residents only): Book a free consult at https://www.nestandnurturehealth.com/therapy-ontario

Work with our dietitians: Book a free consult at https://www.nestandnurturehealth.com/registered-dietitians

This episode is for education only and isn’t a substitute for personalized care. If you’re struggling with your eating or body image, you deserve support. Reach out to a professional or visit NEDIC (nedic.ca) in Canada: https://nedic.ca/

If you’re tired of being told to “just lose weight” for your PMOS (PCOS), but deep down you still want to lose weight, this episode is for you. Maybe you’ve tried the diets, lost weight only to regain it, or wondered why it seems so much harder with this condition.

Today, I’m tackling the elephant in the room: weight and PMOS. We’re getting into why weight loss can be harder for you, what the research actually says, and how to approach your health differently if weight loss is still one of your goals.

In this episode, we cover:

• Why you might gain weight more easily with PMOS, what the 2023 international PCOS guideline says, and what we still don’t know

• How “just lose weight” advice and weight stigma show up in PMOS care, and how they can hurt your health

• What to do if you want to lose weight with PMOS, without another round of dieting and weight cycling

• Simple nutrition changes to start now for insulin resistance, blood sugar, energy, bloating, and period pain

• Other ways to know your body is feeling better, besides the number on the scale

If you came here wanting to lose weight with PMOS, this is the episode to hear before your next attempt.

Links:

• Join The PMOS Recovery Program (starts October 14th) https://www.nestandnurturehealth.com/pcos-recovery-program
• Follow @nestandnurturehealth on Instagram: https://www.instagram.com/nestandnurturehealth/ 
• Connect with @tristachan.rd on Instagram: https://www.instagram.com/tristachan.rd/ 

Doors are officially open for PMOS (PCOS) Recovery, and this week, I'm pulling back the curtain and showing you exactly what those 12 weeks look like.

If you've already tried the diets, the supplements, the "just eat healthier" advice, and you're still left wondering what actually works long-term, this episode is for you.

Inside this episode, you'll learn:

• How to know if this program is actually for you
• How your PMOS (PCOS) can feel by the end of the 12 weeks
• The full 12-week roadmap and what you're actually going to learn: from building your nutrition foundation, to targeted interventions for insulin resistance and androgens, to supplements, rebuilding your relationship with food, to movement, stress, and sleep
• The top questions people ask before joining, answered honestly

If you've been circling this program for a while, wondering if it's actually different, this episode is me answering that, directly.

If you've been waiting for the right time to finally get support that actually sticks, this is it.

We start October 14th. Join PMOS Recovery here!

If you've ever stood in front of the fridge at 5pm with no idea what to make, or hit that same energy crash every afternoon like clockwork, this episode is for you.

Meal planning advice for PMOS is everywhere, and most of it contradicts itself. One source says cut carbs, another says never skip a meal, and you're left more confused than when you started. The problem isn't that you haven't found the "right" plan yet. It's that most plans aren't built around how your life actually works.

In this episode, we're breaking down a simple, realistic system for PMOS-friendly meal planning, one that supports steady blood sugar without demanding a total overhaul of your week.

We cover:

• How to build balanced meals that support steady blood sugar and PMOS (PCOS)
• How to prep smarter, not harder, so meal prep stops eating your whole Sunday
• How to stock your kitchen so PMOS-friendly choices become the easy default
• Simple go-to meals for the nights you're running on empty
• How to make a meal planning system fit your actual lifestyle, with no rigid rules and no all-or-nothing thinking

This is not an episode about following a stricter meal plan. It's about building a system that works with your hormones, schedule and life.

Ready for more support than a podcast episode can give you?

Our PMOS Recovery Program starts October 2026. This is a 12-week program teaching you everything you need to know to manage PMOS with gentle nutrition and lifestyle change, no restriction, no burnout, just a sustainable path forward.

Inside, you'll get real transformation through live coaching, courses, personalized meal plans, daily chat support, and more.

Join the waitlist here. We'd love to have you!

If you've ever finished a workout feeling more depleted than energized, or spent so long trying to find the "right" way to exercise with PMOS (PCOS) that you never actually got moving, this episode is for you.

Exercise is confusing in the PMOS space. Is cardio bad for your cortisol? Should you be cycle syncing? Is HIIT off the table? The advice online is everywhere, making it hard to know what to trust, or if it's even worth the stress.

In this episode, we're cutting through the noise and bringing some evidence-informed nuance back to the conversation.

We cover:

• Why exercise feels so hard to stick to with PMOS
• How your cortisol levels change after exercise

• What changes across your menstrual cycle, and whether you should cycle sync or not
• How cardio, strength training and restorative movement all support your hormones, in different ways
• 5 pre-workout snacks that keep you fuelled, energized and set up your hormones to actually recover

This isn't about finding the "perfect" workout. It's about building a sustainable relationship with movement, one that's backed by fuel and a little more self-trust.

Our PMOS Recovery Program opens this Fall. Go from guessing every action to finally understanding how to improve your hormones, without the extremes. Three months of coaching and community to learn everything you need to know to manage PMOS feel like yourself again.

Join the Waitlist

References

Fueling for sports nutrition eating for activity. (2023, January). https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-eating-for-activity.pdf 

Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2008). Exercise and circulating cortisol levels: The intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587–591. https://doi.org/10.1007/bf03345606 

International evidence-based guideline for the assessment and management of polyendocrine metabolic ovarian syndrome (formerly PCOS) 2023. (2026, May). https://www.monash.edu/__data/assets/pdf_file/0003/3379521/Evidence-Based-Guidelines-2023.pdf 

Jurczewska, J., Ostrowska, J., Chełchowska, M., Panczyk, M., Rudnicka, E., Kucharski, M., Smolarczyk, R., & Szostak-Węgierek, D. (2023). Physical activity, rather than diet, is linked to lower insulin resistance in PCOS women—a case-control study. Nutrients, 15(9), 2111. https://doi.org/10.3390/nu15092111 

Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 (2017). https://doi-org.ezproxy.lib.torontomu.ca/10.1186/s12970-017-0189-4 

Mohammadi, S., Monazzami, A., & alavimilani, S. (2023). Effects of eight-week high-intensity interval training on some metabolic, hormonal and cardiovascular indices in women with PCOS: A randomized controlled trail. BMC Sports Science, Medicine and Rehabilitation, 15(1). https://doi.org/10.1186/s13102-023-00653-z 

Sabag, A., Patten, R. K., Moreno-Asso, A., Colombo, G. E., Dafauce Bouzo, X., Moran, L. J., Harrison, C., Kazemi, M., Mousa, A., Tay, C. T., Hirschberg, A. L., Redman, L. M., & Teede, H. J. (2024). Exercise in the management of polycystic ovary syndrome: A position statement from exercise and Sports Science Australia. Journal of Science and Medicine in Sport, 27(10), 668–677. https://doi.org/10.1016/j.jsams.2024.05.015 

Ever gotten a list of foods to eat and avoid for your hormones, followed it for a few weeks, then fallen off and wondered why it didn't work? This episode explains why.

Food lists dominate hormone nutrition advice, but they rarely create lasting change. We break down why black-and-white food rules leave people feeling confused, defeated, and disconnected from their bodies, and what actually works instead.

We cover:

• Why knowing what to eat differs from understanding why it matters for your hormones
• Why food lists leave out the parts of you that make you human: your schedule, culture, medical history, relationship with food and more
• How focusing on nutrients and foundational eating patterns builds more flexibility that works
• Why nutrition skills and confidence create long-term change, not short-term compliance
• What nutrition counselling offers that a food list can't

Skip the search for the "perfect" food list. Learn to trust yourself, understand your body and build nutrition habits that fit your actual life.

Want support from a team that looks beyond the food list?

Nest & Nurture is a virtual hormone health clinic with dietitians, nurses, and therapists across Canada. We treat PMOS, endometriosis, IBS, and metabolic conditions with nutrition, medical support, and mental health care under one roof.

⁠Book your first appointment here. We'd love to support you.

Not ready to book just yet? Start with our Free Hormone + Gut Health Toolkit for some practical first steps. And when you're ready for more personalized support, we're here.

You might think of blood sugar as something that only matters if you have diabetes, but it actually influences so much more than your lab results. Your energy, cravings, mood, skin health, and menstrual cycle can all be affected by how your body responds to blood sugar changes throughout the day.

In this episode, we’re breaking down:

• What blood sugar and insulin actually do in the body, and why they matter for hormones
• The connection between insulin, skin changes, and hormonal symptoms like acne
• How blood sugar spikes and crashes can show up as energy dips, cravings, and mood change
• Why blood sugar matter for menstrual cycles, especially with conditions like PMOS (PCOS)
• Simple food-first strategies to support steadier energy and hormone health, without cutting carbs

If you’ve been feeling tired, constantly hungry, struggling with cravings, or wondering if your blood sugar could be playing a role in your symptoms, this episode is for you.

Loved this episode? A quick rating or review helps more people find evidence-based hormone nutrition support when they need it most.

Want to start supporting your blood sugar and hormones? Download our free Hormone + Gut Health Toolkit here.

You might think of blood sugar as something that only matters if you have diabetes, but it actually influences so much more than your lab results. Your energy, cravings, mood, skin health, and menstrual cycle can all be affected by how your body responds to blood sugar changes throughout the day.

In this episode, we’re breaking down:

• What blood sugar and insulin actually do in the body, and why they matter for hormones
• The connection between insulin, skin changes, and hormonal symptoms like acne
• How blood sugar spikes and crashes can show up as energy dips, cravings, and mood change
• Why blood sugar matter for menstrual cycles, especially with conditions like PMOS (PCOS)
• Simple food-first strategies to support steadier energy and hormone health, without cutting carbs

If you’ve been feeling tired, constantly hungry, struggling with cravings, or wondering if your blood sugar could be playing a role in your symptoms, this episode is for you.

Loved this episode? A quick rating or review helps more people find evidence-based hormone nutrition support when they need it most.

Want to start supporting your blood sugar and hormones? Download our free Hormone + Gut Health Toolkit here.

References

Borzyszkowska. D., Niedzielska. M., Kozłowski. M., Brodowska. A., Przepiera. A., Malczyk-Matysiak. K., Cymbaluk-Płoska. A., & Sowińska-Przepiera. E. (2022). Acne Vulgaris and Insulin Resistance. Cells, 11(24). https://pmc.ncbi.nlm.nih.gov/articles/PMC9777314/

Kristin Kaduk. K., Kaeber. M., Kühnel. A., Torrado. M.B., Grahlow. M., Derntl. B., &

Kroemer. N.B. (2025). Glucose levels are associated with mood, but the association is mediated by ratings of metabolic state. eBioMedicine, 124. https://pmc.ncbi.nlm.nih.gov/articles/PMC12905624/

Kursad Unluhizarci. K., Karaca. Z., & Kelestimur. F. (2021). Role of insulin and insulin resistance in androgen excess disorders. World Journal of Diabetes, 12(5). https://pmc.ncbi.nlm.nih.gov/articles/PMC8107978/

Poznyak. A.V., Litvinova. L.,  Poggio. P., Sukhorukov . V.N., & Orekhov. A.N. (2022). Effect of Glucose Levels on Cardiovascular Risk. Cells, 11(19). https://pmc.ncbi.nlm.nih.gov/articles/PMC9562876/

If you've been told to cut out gluten, dairy, sugar, soy, and basically everything you enjoy — this episode is for you.

Living with endometriosis is already a lot. The pain, the fatigue, the mental load of a condition that's often dismissed or delayed in diagnosis. The last thing you need is a 15-item list of foods you're no longer "allowed" to eat.

In this episode, I'm cutting through the noise and giving you an honest, evidence-based look at what nutrition can do for endometriosis.

We'll cover:

• What the research actually supports, and what's being overhyped online
• Why restrictive "endo diets" often do more harm than good
• The nutrients and eating patterns with the strongest evidence behind them
• A simple, low-pressure place to start this week

Food isn't irrelevant when it comes to endometriosis, but it's not a cure either. The goal is to support your body without adding fear, restriction, or one more overwhelming thing to manage.

Loved this episode? A quick rating or review goes a long way in helping other women with endometriosis find this information when they need it most.

Ready to stop guessing and get a plan built for your body? Explore 1-on-1 Nutrition Programs at Nest & Nurture Health.

If you’re starting to think about pregnancy - there’s a good chance you’ve been told: start a prenatal, stop birth control, and wait for a positive test.

But what actually happens in your body before that positive test matters far more than most people realize.

In this episode, we go beyond the standard advice and break down the five most important preconception foundations that shape fertility, pregnancy outcomes, and long-term health. These are the exact areas we focus on clinically at Nest & Nurture Health with patients preparing for pregnancy.

We cover:

• Folate: how to choose the right form and dose to support early fetal development
• Blood sugar balance: how stabilizing sugars supports regular ovulation and a healthier pregnancy
• Thyroid + energy availability: how properly fuelling supports ovulation and how to move past the perfectionist-driven mindset
• Cycle awareness: how to identify your fertile window instead of relying on guesswork
• Stress physiology: the importance of stress resilience and coping tools

This isn’t about doing more - it’s about focusing on what actually moves the needle before you start trying.

If you’d like personalized support with preconception nutrition and beyond, you can book 1:1 work with our dietitian team through our Nest & Nurture Health programs.

And if you found this episode helpful, we’d love to hear from you. Leave a rating and review, and share it with someone who’s in that “maybe soon” season.

Today, we’re diving into one of the most overlooked reasons women lose their periods and struggle to conceive: hypothalamic amenorrhea (HA).

Joined by dietitian Victoria Myers, we explore how under-fueling, over-exercising, and chronic stress can cause the brain to essentially shut down ovulation - and why so many women are misdiagnosed with PMOS/PCOS in the process.

We also dive into why “just eat more and move less” is unhelpful, the overlap between HA and PMOS/PCOS, and the emotional side of recovery - especially for high-achievers and perfectionists.

We chat:

• The physiological connection between under-fueling, stress, and lost cycles
• Why the advice to “just eat more and move less” often creates even more confusion in recovery
• The overlap between HA and PMOS/PCOS, and how to distinguish between the two
• The long-term health consequences of untreated HA beyond fertility
• The emotional and psychological side of recovery, including perfectionism, body image, control, and fear around changing exercise habits
• Why high-achieving women, athletes, and “healthy eaters” are often the most susceptible
• The identity shift that recovery often requires - and why healing is about far more than food alone

This conversation is nuanced, compassionate, and deeply validating for anyone navigating missing periods, fertility struggles, overtraining, or confusion around their hormone health. If you’ve ever wondered whether you’re “healthy” on paper but your body is telling a different story, this episode is for you.

Want to connect with Victoria? You can reach her virtual nutrition practice at Nourished Fertility or follow her on Instagram.

If you have PCOS and you've ever eaten past the point of fullness and asked yourself what's wrong with you, then this episode is for you.

The binge-restrict cycle is one of the most common and least talked-about experiences in the PCOS community. And it's never about willpower. In this episode, we're breaking down the real biology behind why blood sugar crashes, insulin resistance, and PCOS-specific hormones make eating feel so hard to control, and what actually helps.

We cover:

• Why insulin resistance creates a physiological drive to overeat (and why skipping meals makes it worse)
• How leptin resistance, elevated androgens, and chronic inflammation affect your hunger cues
• The ADHD-PCOS connection and why this cycle can feel even more intense if you're neurodivergent
• What eating patterns actually support steadier blood sugar and appetite regulation
• When nutrition alone isn't enough - and what working with a therapist, and nurse, alongside a dietitian actually looks like

This is not a episode about eating less or trying harder. It's about understanding what your body is actually doing, and giving it what it needs.

Ready to work with a team that actually gets PCOS?

Nest & Nurture is a virtual hormone health clinic with dietitians, nurses, and therapists, available across Canada. We take a whole-body approach to PCOS care: nutrition, medical support, and mental health, all under one roof.

Book your first appointment here. We'd love to support you.

You're eating “healthy,” hitting 30g of protein each meal, getting your 10k steps - but still dealing with blood sugar crashes, bloating, irregular cycles, and ongoing PCOS or endometriosis flare ups. If this sounds familiar, this episode will help you make sense of what’s going on.

We break down 5 common reasons why this is happening and how it shows up in the body:

• Why “clean eating” can still leave you under-fuelled and stressed
• How too much structure (yes, even with healthy habits) can backfire hormonally
• Why blood sugar crashes are often hiding under “good” meals
• The stress response your body can stay stuck in, even with perfect routines

And we also give you practical tips along the way so you know what to start shifting right away. Most of the time, it’s not about more effort, it’s about a mismatch between your strategy and what's going to work for you long-term.

If you’re ready for deeper, personalized support, you can work with us 1-on-1 inside our nutrition coaching programs for tailored guidance based on your body and lifestyle.

Enjoyed this episode? We'd love to hear it! Add a review, rating and shared with a loved one.

In this episode, we’re sharing a powerful PCOS success story of a client who went from struggling with fatty liver, low energy, and frustrating lab results to seeing meaningful improvements in her health, labs, and day-to-day wellbeing.

We walk through what was really going on beneath the surface, the key nutrition and lifestyle shifts we focused on, and how she was able to create sustainable changes without extreme dieting or restriction.

This episode is a reminder that progress is possible with the right support, strategy, and consistency - and that improving your labs often starts with small, realistic changes.

In this episode, we cover:

• The connection between PCOS and fatty liver
• What her labs and symptoms looked like before vs. after
• The nutrition strategies that supported her energy and metabolism
• How we approached sustainable habit change
• What made the biggest difference in her day-to-day symptoms

If you’re ready to get personalized support for your liver function, hormones, gut health, and energy, our 1-on-1 nutrition coaching program is where we help you do this work every day. Apply through the link to start your own success story.

Enjoyed the episode? We'd love to hear it! Leave a rating and review to support our show.

References

Franciscatto,M.E., Taniguchi,J.B., Wohlenberg,R., Riedi,I.L., & Oppermann,K. (2024). Prevalence and factors associated with non-alcoholic fatty liver disease among women with polycystic ovary syndrome. Revista Brasileira de Ginecologia e Obstetrícia,46, e-rbgo81.

Mornings can set the tone for the day, and if you have IBS, what you do in the first hours can make a big difference in symptoms like bloating, urgency, constipation, and abdominal pain.

In this episode, I’m sharing five simple morning habits that support gut motility, more regular bowel movements, less bloating, and a calmer nervous system - all key for managing IBS! These aren’t complicated or unrealistic routines, just practical habits you can start right away to make mornings feel less stressful and help your gut feel more predictable throughout the day.

In this episode, we cover:

• Why mornings are so important for IBS and digestion
• How your nervous system affects your gut first thing in the morning
• What to eat for breakfast with IBS
• Simple routines to reduce bloating throughout the day
• How to create a gut-friendly morning routine that actually sticks

If you’re tired of Googling and want a clear place to start towards better digestion, download our Gut + Hormone Health Toolkit here. You'll get a free practical guide with daily habits, nutrition strategies, and a planning worksheet to help you start feeling better.

If you enjoyed this episode, we’d love to hear it, please leave a rating and review!

References:

Ajabnoor, S. M. (2025). Effects of meal regularity and snacking frequency on irritable bowel syndrome. Frontiers in Public Health, 13. 

DoiFrontiers | Effects of meal regularity and snacking frequency on irritable bowel syndrome

Li, C., Li, J., Zhou, Q., Wang, C., Hu, J., & Liu, C. (2024). Effects of Physical Exercise on the Microbiota in Irritable Bowel Syndrome. Nutrients, 16(16), 2657–2657. https://doi.org/10.3390/nu16162657

‌Salari-Moghaddam, A., Hassanzadeh Keshteli, A., Esmaillzadeh, A., & Adibi, P. (2020). Water consumption and prevalence of irritable bowel syndrome among adults. PLoS ONE, 15(1). https://doi.org/10.1371/journal.pone.0228205

‌Zhang, C., Zhang, J., Wang, Y., Lang, R., Su, L., Yu, M., Zhao, X., Yang, G., & Ren, Z. (2021). Association between breakfast consumption frequency and the risk of irritable bowel syndrome among Chinese female college students. Medicine, 100(41), e27541. https://doi.org/10.1097/md.0000000000027541

What if eating well during your busiest weeks didn’t require more effort, time, or discipline?

In this episode, we're breaking down how to stay nourished when life feels full, unpredictable, or just plain busy. Because the goal isn’t to eat perfectly - it’s to eat in a way that actually holds up in your real, day-to-day life.

We’ll walk through simple, realistic strategies that help you:

• Stay consistent with meals even when your schedule isn’t
• Build balanced, satisfying options without overthinking it
• Navigate emotional eating during stressful or overwhelming weeks
• Let go of all-or-nothing thinking that keeps you feeling “off track”

Along the way, I’ll explain why this matters from a hormonal and metabolic perspective, from stabilizing blood sugar and supporting energy, to reducing stress on your body during already demanding weeks.

Ready to feel energized, balanced, and in control of your eating, even on your busiest weeks? Join 1-on-1 nutrition coaching to create habits that actually stick and support your hormones, energy, and day-to-day life.

Cramping, bloating, cravings during your period… sound familiar? Most of us only learned how to “manage” our periods with tampons and pads — not how they actually affect our bodies or what we can do to feel better. Energy, digestion, mood, sleep, and cravings all shift across your cycle.

In this episode, we share practical nutrition strategies to support your hormones and reduce common PMS and cycle-related symptoms. We dive into:

• Whats going on during the four phases of your menstrual cycle
• Four simple tips to build a hormone-friendly environment in your body
• What to eat (and when) to support each phase of your cycle
• Simple ways to manage cravings, bloating, and fatigue without extremes
• Why building these habits now helps you feel better today and sets you up for long-term resilience

If you’ve ever thought, “My period is killing me," this episode is for you.

These are the same approaches we use in our 1-on-1 nutrition programs, helping you create personalized routines that ease bloating, cravings, and fatigue — with guidance that’s practical, compassionate, and tailored to your unique body.

Nestandnurturehealth: Personalized 1:1 Care — Nest&Nurture 

In this episode, we simplify things. We break blood sugar control down into five simple strategies that actually make a difference — without extremes.

We share:

• Why meal timing matters as much as food quality

• How to balance carbohydrates without cutting them out

• The difference between glycemic index and glycemic load, and why it matters

• Why eating enough is essential for blood sugar control in PCOS

• How movement, sleep, nervous system and social factors shape blood sugar every day

If you’re tired of conflicting advice and feel like you’re “doing everything right” but not seeing results, this episode is for you.

These are the same foundations we teach inside our 12-week PCOS Recovery Program where we help you turn these principles into real-life habits with education, tools, and bi-weekly coaching support.

Our next cohort starts February 18th!

Enjoyed the episode? We'd love to hear it! Leave a rating, review and share with a loved one.

References

Ali M, Reutrakul S, Petersen G, Knutson KL. Associations between Timing and Duration of Eating and Glucose Metabolism: A Nationally Representative Study in the U.S. Nutrients. 2023 Feb 1;15(3):729. doi: 10.3390/nu15030729. PMID: 36771435; PMCID: PMC9919634.

Darraj A. The Link Between Sleeping and Type 2 Diabetes: A Systematic Review. Cureus. 2023 Nov 3;15(11):e48228. doi: 10.7759/cureus.48228. PMID: 38050514; PMCID: PMC10693913.

Gómez-Ruiz RP, Cabello-Hernández AI, Gómez-Pérez FJ, Gómez-Sámano MÁ. Meal frequency strategies for the management of type 2 diabetes subjects: A systematic review. PLoS One. 2024 Feb 29;19(2):e0298531. doi: 10.1371/journal.pone.0298531. PMID: 38421977; PMCID: PMC10903815.

Leung GKW, Huggins CE, Bonham MP. Effect of meal timing on postprandial glucose responses to a low glycemic index meal: A crossover trial in healthy volunteers. Clin Nutr. 2019 Feb;38(1):465-471. doi: 10.1016/j.clnu.2017.11.010. Epub 2017 Nov 22. PMID: 29248250.

Tsereteli N, Vallat R, Fernandez-Tajes J, Delahanty LM, Ordovas JM, Drew DA, Valdes AM, Segata N, Chan AT, Wolf J, Berry SE, Walker MP, Spector TD, Franks PW. Impact of insufficient sleep on dysregulated blood glucose control under standardised meal conditions. Diabetologia. 2022 Feb;65(2):356-365. doi: 10.1007/s00125-021-05608-y. Epub 2021 Nov 30. PMID: 34845532; PMCID: PMC8741723.

So much of fertility and pregnancy care focuses on the baby — but what actually happens after birth? And what happens if you have PCOS, once the appointments slow down and the support fades for the mother or birthing parent?

PCOS isn’t just about fertility. It affects metabolism, insulin sensitivity, inflammation, mental health, and long-term cardiometabolic health. Postpartum is often where all of those pieces collide.

In this episode, we talk honestly about why postpartum with PCOS often feels harder than expected — and why that doesn’t mean your body is broken or failing. We cover:

• The hormone shifts that happen postpartum (often quietly)

• Why PCOS symptoms can show up months later

• Breastfeeding and PCOS — what the research shows and where support matters

• Why “dieting harder” backfires postpartum

• What recovery-focused nutrition and care can look like instead

Whether you’re newly postpartum, months in, breastfeeding, or wondering why your body isn’t responding the way you expected — this episode is for you.

If you’re listening and wishing you had more structured support during this phase, our 12-week PCOS Recovery Program is designed to support people with PCOS through real-life transitions with education, practical tools, and bi-weekly coaching.

Enjoyed the episode? We'd love to hear it! Leave a rating, review and share with a loved one.

References

Carretero-Krug A, Montero-Bravo A, Morais-Moreno C, Puga AM, Samaniego-Vaesken ML, Partearroyo T, Varela-Moreiras G. Nutritional Status of Breastfeeding Mothers and Impact of Diet and Dietary Supplementation: A Narrative Review. Nutrients. 2024 Jan 19;16(2):301. doi: 10.3390/nu16020301. PMID: 38276540; PMCID: PMC10818638.

Dukic J, Johann A, Henninger M, Ehlert U. Estradiol and progesterone from pregnancy to postpartum: a longitudinal latent class analysis. Front Glob Womens Health. 2024 Oct 9;5:1428494. doi: 10.3389/fgwh.2024.1428494. PMID: 39444825; PMCID: PMC11496150.

“I feel like I should be doing better by now.” In this episode, I unpack why that feeling is so common in PCOS — and why it’s not a personal failure, but a gap in how PCOS care is delivered.

Drawing from clinical experience and recent research, we explore three major blind spots in standard PCOS care:

• The high prevalence of disordered eating and eating disorders
• How access, cost, stress, and food insecurity shape nutrition outcomes
• Why many people are diagnosed without ever truly understanding their condition

We’ll break down what the research actually shows, connect it to real life, and explain why PCOS has never been a willpower problem — it’s been a care-model problem.

If you’ve been doing “everything right” and still feel stuck, this episode offers clarity, context, and a more human way forward!

✨ Learn more about our 1-on-1 nutrition programs and PCOS Recovery Program

If this episode resonated, leaving a rating or review helps others find inclusive, evidence-based PCOS support.

References

Badri-Fariman M, Naeini AA, Mirzaei K, Moeini A, Hosseini M, Bagheri SE, Daneshi-Maskooni M. Association between the food security status and dietary patterns with polycystic ovary syndrome (PCOS) in overweight and obese Iranian women: a case-control study. J Ovarian Res. 2021 Oct 13;14(1):134. doi: 10.1186/s13048-021-00890-1. PMID: 34645502; PMCID: PMC8515721.

Lalonde-Bester S, Malik M, Masoumi R, Ng K, Sidhu S, Ghosh M, Vine D. Prevalence and Etiology of Eating Disorders in Polycystic Ovary Syndrome: A Scoping Review. Adv Nutr. 2024 Apr;15(4):100193. doi: 10.1016/j.advnut.2024.100193. Epub 2024 Feb 24. PMID: 38408541; PMCID: PMC10973592.

Liu Y, Guo Y, Yan X, Ding R, Tan H, Wang Y, Wang X, Wang L. Assessment of health literacy in patients with polycystic ovary syndrome and its relationship with health behaviours: a cross-sectional study. BMJ Open. 2023 Nov 24;13(11):e071051. doi: 10.1136/bmjopen-2022-071051. PMID: 38000817; PMCID: PMC10680007.

PROOF. New data on household food insecurity in 2024. PROOF. Published May 5, 2025. https://proof.utoronto.ca/2025/new-data-on-household-food-insecurity-in-2024/

What if you could start 2026 already feeling accomplished - without overhauling your habits? In this episode, we’re flipping the script on “new year, new me” and doing something way more powerful: looking back before we look forward.

We'll guide you through a simple, honest reflection to help you:

• Celebrate the health wins you might have overlooked
• Notice which areas of your health deserve more attention and care
• Set values-aligned goals for 2026 that feel authentic and meaningful

Plus, I’m sharing a behind-the-scenes look at our clinic’s biggest year yet: and a major announcement about our rebrand and what’s coming in 2026 to make hormone and reproductive health care more accessible, supportive, and community-focused!!

If you’re tired of pressure, perfection, and health goals that don’t last, this episode gives you a grounded way to reset and start the new year with clarity, confidence, and momentum. ✨

If you resonated with this episode, we'd love to hear it! Please leave a rating and review.

Get the full behind-the-scenes story! Follow our Founder on Instagram here and join thousands of people learning to understand their hormones and feel good in their bodies by subscribing to our newsletter here.

Feeling off, bloated, or low on energy this holiday season? You’re not imagining it - your hormones are responding to changes in routine, meals, and daily structure. And the good news? You don’t have to feel “off” or wait until January to get back on track.

In this episode, we’re breaking down the three key hormones that often get disrupted for people with PCOS during the holidays: cortisol, insulin and reproductive hormones.

You’ll learn why your body reacts the way it does, and more importantly, simple, realistic ways to support your hormones so you can feel steady, energized, and in control.

Inside, you’ll discover how to:

• Use anchor rituals to regulate cortisol, even when your schedule is unpredictable
• Balance meals to keep insulin steady, without giving up the foods you love
• Understand the trickle-down effect on reproductive hormones, and why upstream support matters more than chasing “perfect” estrogen or progesterone

Plus, I’m sharing free resources to help you take action immediately:

✨PCOS Symptom Tracker  know what’s driving your symptoms and get clarity on what to do next

✨ Hormone & Gut Health Toolkit:  everyday strategies to boost energy, reduce stress, and feel in control of your hormones

Whether it’s one week of holiday events or a full month of disrupted routines, this episode gives science-backed, feel-good strategies that actually work, so you can enjoy the season, stay grounded, and start the new year feeling confident in your body.

What if eating for your hormones didn’t have to take hours in the kitchen - or leave you exhausted by Sunday night? In this episode, I’m breaking down the art of convenient, stress-free meal prep for PCOS, because your nutrition should fit your life, not take over it.

We’ll dive into real-world strategies that help you:

• Start your mornings calm and steady with simple breakfast prep
• Build quick, balanced dinners with minimal cleanup
• Keep “rescue” meals on hand for busy days
• Prep snacks that stabilize blood sugar and energy

Along the way, I’ll explain why these hacks matter from a hormonal perspective - from supporting insulin and cortisol balance to reducing inflammation and supporting reproductive health.

And to make it even easier to take action, I’m sharing free tools you can use right away:

✨ Hormone & Gut Health Toolkit practical tips to support energy, digestion, and hormonal balance without overcomplicating your life

✨ PCOS Symptom Tracker track your meals, energy, and symptoms to see what’s really working for your body

Whether you’re constantly on the go or just tired of overcomplicating meal prep, this episode gives you permission to embrace convenience without guilt, work with your life instead of against it, and create sustainable habits that actually stick!

Exercise isn’t just about burning calories - it also impacts your hormones, your digestion, and your overall health. Here’s what science says about how to move in a way that truly supports your body

In this episode, I'm joined by Leigh Merotto from GutFit Nutrition to explore how your body responds to exercise, especially high-intensity movement like running. We break down why digestive symptoms can arise when you ramp up your workouts, how cortisol affects your hormones and energy, and practical strategies to move safely and sustainably.

What we cover in this episode:

• How exercise intensity impacts digestion and how to prevent symptoms
• Understanding high-intensity exercise and why it’s beneficial when done right
• Cortisol explained: its natural rhythms, temporary spikes from exercise, and when stress accumulates
• Safe ways to start high-intensity workouts while supporting hormone and gut health
• Exercising on your period: what you need to know
• Fuelling strategies to maximize performance, recovery, and overall wellbeing

Whether you’re looking to boost energy, improve digestive function, or support hormone balance, this episode gives science-backed insights and practical strategies to make exercise a tool for health, not stress.

Episode links:

GutFit Nutrition website: https://www.gutfitnutrition.com

Leighs' instagram: 

InstagramLogin • Instagram

00:00 – Intro
01:42 – Digestive symptoms & exercise intensity
How endurance training affects the gut, why runners are most impacted, and what’s happening physiologically when exercise triggers GI symptoms.

13:51 – What counts as high-intensity exercise
Definition of high intensity, RPE scale explained, and how to gauge intensity using heart rate zones.

20:09 – Cortisol: spikes, rhythms, and stress
Understanding cortisol’s role, myths around it, and how short-term vs. chronic stress impacts hormones and recovery.

23:32 – Overload: over-exercising, under-fuelling & life stress
How fasted workouts, calorie deficits, and lack of recovery elevate cortisol and affect gut and hormonal health.

26:59 – 4 ways to start high-intensity exercise safely
Leigh’s framework: balance training, schedule rest, avoid fasted sessions, and manage life stress for recovery.

33:59 – Exercising on your period
Debunking myths about exercise and menstrual cycles, the truth about performance changes, and listening to your body.

38:55 – Pre- & post-run fuelling strategies
Leigh’s personal fueling routine before race day and her practical tips for optimizing energy, digestion, and performance.

What if menopause wasn’t something to “get through,” but a time to reconnect with your body in an entirely new way? In this solo episode for Menopause Month, I’m diving deep into what’s really happening beneath the surface during perimenopause and menopause - and how you can support your body through every change with nourishment and care.

We’ll explore how nutrition can protect your bone and heart health, help you maintain muscle mass, and even support brain health during this transition. We’ll also unpack the link between hormones and cognitive function, including what we know about Alzheimer’s risk and how lifestyle can make a difference.

What we cover in this episode:

• Perimenopause + menopause — what’s really happening underneath
• Nourishing your body through this phase: bone, heart, and muscle health
• The brain connection: Alzheimer’s risk + supporting cognitive resilience
• What to focus on next to feel your best in midlife and beyond

Whether you’re just starting to notice changes or already in the thick of it, this episode is here to help you feel informed, empowered, and deeply connected to your body’s evolution.

Enjoyed the podcast? Please leave us a rating and review, we'd love to hear it!

Links: 1-on-1 nutrition programs for menopause

References

Ataei Kachouei A, Singar S, Wood A, Flatt JD, Rosenkranz SK, Rosenkranz RR, Akhavan NS. Cardiovascular Risk Factors, Alzheimer's Disease, and the MIND Diet: A Narrative Review from Molecular Mechanisms to Clinical Outcomes. Nutrients. 2025 Jul 16;17(14):2328. doi: 10.3390/nu17142328. PMID: 40732953; PMCID: PMC12299063.

Glenn AJ, Guasch-Ferré M, Malik VS, Kendall CWC, Manson JE, Rimm EB, Willett WC, Sun Q, Jenkins DJA, Hu FB, Sievenpiper JL. Portfolio Diet Score and Risk of Cardiovascular Disease: Findings From 3 Prospective Cohort Studies. Circulation. 2023 Nov 28;148(22):1750-1763. doi: 10.1161/CIRCULATIONAHA.123.065551. Epub 2023 Oct 25. PMID: 37877288; PMCID: PMC10841173.

Inaraja V, Thuissard I, Andreu-Vazquez C, Jodar E. Lipid profile changes during the menopausal transition. Menopause. 2020 Jul;27(7):780-787. doi: 10.1097/GME.0000000000001532. PMID: 32187130.

Kodete, C. S., Thuraka, B., Pasupuleti, V., & Malisetty, S. (2024). Hormonal Influences on Skeletal Muscle Function in Women across Life Stages: A Systematic Review. Muscles, 3(3), 271-286.

Ryczkowska K, Adach W, Janikowski K, Banach M, Bielecka-Dabrowa A. Menopause and women's cardiovascular health: is it really an obvious relationship? Arch Med Sci. 2022 Dec 10;19(2):458-466. doi: 10.5114/aoms/157308. PMID: 37034510; PMCID: PMC10074318.

What if healing was more than eating the right foods and taking the right supplements? True healing comes from connection, understanding, and tending to all parts of ourselves.

In this super insightful episode, I sit down with Meghan Watson, a relationship cultural therapist, to explore how you can deepen your self-care practice and lead to real mental and physical growth. Meghan shares how rituals, when combined with mindful self-compassion and authentic connection, can help us heal on a profound level.

What we cover in this episode:

• Relational therapy explained: Why connection is at the heart of healing
• How trauma and past experiences shape our physical health
• Is self-care possible in a capitalist world?
• Emotional eating: what it really says about us
• Working through burnout in a violent, capitalist system

Whether you’re working through trauma, burnout, or looking to deepen your self-care, this episode is packed with actionable guidance, thoughtful insights, and warmth to help you move beyond surface-level rituals into healing that truly connects mind, body, and heart.

Episode links: 

Growing pains newsletter: BeehiivGrowing Pains Collective

Mental health resources: BloompsychologytoBloom Psychology Toronto

Instagram: InstagramLogin • Instagram

Substack: www.meghanwatson.substack.com

Ever feel like you’re doing everything “right” for PCOS, working out, trying every diet, pushing through...yet you’re still bloated, exhausted and have constant cravings? That was Farah’s story, too. In this episode, I share how she went from burnout and hormonal chaos to stable and thriving. Finding steady energy, stable blood sugars, confidence around food, and workouts that actually make you feel strong is possible - all without punishing yourself or following impossible rules. Listen for how.

PS: The PCOS Recovery Program is now open for enrollment! We start Sept 24th. Join us and take the first step toward feeling energized, confident, and in charge of your hormones.

Mornings can set the tone for the rest of your day, and with PCOS, the right habits can make a huge difference. In this episode, I’m sharing five simple habits that support stable blood sugars, a regulated appetite, better focus, and healthier cortisol management.

These aren’t complicated or Instagram-perfect routines, but doable shifts you can start right away to make mornings less chaotic and create a ripple effect for the rest of your day.

Ready to boost your energy, regulate cycles and feel confident with a clear plan to thrive with PCOS? Our PCOS Recovery Program is now open for enrolment. This is your chance to move beyond short-term diets and finally feel confident in your health. Join us.

If you enjoyed this episode, we'd love to hear it - please leave a rating and review!

References:

Malone JC, Thavamani A. Physiology, Gastrocolic Reflex. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK549888/

Witbracht M, Keim NL, Forester S, Widaman A, Laugero K. Female breakfast skippers display a disrupted cortisol rhythm and elevated blood pressure. Physiol Behav. 2015 Mar 1;140:215-21. doi: 10.1016/j.physbeh.2014.12.044. Epub 2014 Dec 27. PMID: 25545767.

Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S. Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults. Nutrients. 2022 Dec 24;15(1):85. doi: 10.3390/nu15010085. PMID: 36615743; PMCID: PMC9824806.

Many people think of PCOS as just a reproductive issue - irregular periods or fertility struggles - but it affects much more. PCOS impacts metabolism, blood sugar control, mental health, digestion, skin, and inflammation, making it a complex, chronic condition that requires a whole-body approach.

In this episode, I answer your top questions:

• Why do I gain weight no matter what I eat?
• Do I have to take progestin to trigger a period?
• Should I follow a low-carb or keto diet?
• Does HIIT exercise hurt my hormones?

We also discuss the growing movement to rename PCOS to better reflect its full range of symptoms and improve understanding for both patients and healthcare providers.

If this episode speaks to you, please leave a rating and review. I’d love to hear your thoughts!

Episode links:

• Monash University - survey to rename PCOS
• PCOS Recovery Program
• Free PCOS Symptom Tracker + Labs List

References

Benjamin JJ, Kuppusamy M, Koshy T, Kalburgi Narayana M, Ramaswamy P. Cortisol and polycystic ovarian syndrome - a systematic search and meta-analysis of case-control studies. Gynecol Endocrinol. 2021 Nov;37(11):961-967. doi: 10.1080/09513590.2021.1908254. Epub 2021 Apr 5. PMID: 33818258.

Frandsen CLB, Gottschau M, Nøhr B, Viuff JH, Maltesen T, Kjær SK, Jensen A, Svendsen PF. Polycystic ovary syndrome and endometrial cancer risk: results from a nationwide cohort study. Am J Epidemiol. 2024 Oct 7;193(10):1399-1406. doi: 10.1093/aje/kwae061. PMID: 38751314.

 Helena Teede et al. International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University.

If eczema has ever taken over your sleep, routines, or confidence - and nothing from steroid creams to elimination diets has brought lasting relief, then this episode is for you.

Today, I’m joined by the thoughtful and knowledgeable Julia Chien, a Registered Dietitian who has lived through eczema and topical steroid withdrawal (TSW) herself. Julia shares her journey and how it’s shaped the way she now supports clients.

We unpack what it really takes to support eczema from the inside out. We cover:

• Julia’s experience with topical steroid withdrawal and what finally helped her body heal
• What a thorough nutrition assessment for eczema looks like
• Nutrients that can support skin health (like zinc, vitamin D, and omega-3's)
• Whether probiotics and elimination diets are actually helpful

This is a conversation full of hope, clarity, and practical insight. Whether you're newly diagnosed or years into managing eczema, we hope it leaves you feeling more informed, more supported and a little less alone.

If you loved this episode, we’d be so grateful for a rating and review - it helps more listeners find honest, empowering conversations like this!

Julia's website

Julia's instagram

Bloating is incredibly common - and while some of it is completely normal, for many people, it can start to feel unpredictable, persistent and disruptive to daily life. It may even worsen during the second half of the menstrual cycle (aka the luteal phase), when rising and falling levels of progesterone and estrogen slow digestion and increase gut sensitivity.

In this episode, we’re talking about the many causes of bloating (spoiler: it’s more than just food), why it tends to fluctuate across different phases of your cycle, and what to do when it starts getting in the way of how you feel, function, or move through your day.

You’ll leave this episode with a better understanding of your body and practical ways to start identifying patterns and reducing discomfort, without over-restricting or falling into food fear.If you enjoyed this episode, we'd love to hear it; leave a rating and review!

Episode links: Free Hormone + Gut Health Toolkit1-on-1 Nutrition Coaching Programs

ReferencesIovino P, Bucci C, Tremolaterra F, Santonicola A, Chiarioni G. Bloating and functional gastro-intestinal disorders: where are we and where are we going? World J Gastroenterol. 2014 Oct 21;20(39):14407-19. doi: 10.3748/wjg.v20.i39.14407. PMID: 25339827; PMCID: PMC4202369.Judkins TC, Dennis-Wall JC, Sims SM, Colee J, Langkamp-Henken B. Stool frequency and form and gastrointestinal symptoms differ by day of the menstrual cycle in healthy adult women taking oral contraceptives: a prospective observational study. BMC Womens Health. 2020 Jun 29;20(1):136. doi: 10.1186/s12905-020-01000-x. PMID: 32600463; PMCID: PMC7325082.Mendelson S, Anbukkarasu P, Cassisi JE, Zaman W. Gastrointestinal functioning and menstrual cycle phase in emerging young adult women: a cross-sectional study. BMC Gastroenterol. 2023 Nov 21;23(1):406. doi: 10.1186/s12876-023-03036-3. PMID: 37990300; PMCID: PMC10664285Pati GK, Kar C, Narayan J, Uthansingh K, Behera M, Sahu MK, Mishra D, Singh A. Irritable Bowel Syndrome and the Menstrual Cycle. Cureus. 2021 Jan 14;13(1):e12692. doi: 10.7759/cureus.12692. PMID: 33614302; PMCID: PMC7883586.

Summer brings sunshine, patios, travel plans - and let’s be honest, a few more spontaneous meals, skipped routines and late nights. It’s easy to feel like your health goals take a backseat this season.

But staying “on track” doesn’t have to mean perfection. And it definitely doesn’t mean missing out on the fun.

In this episode, we’re diving into what it really looks like to care for your health in a sustainable, balanced way during the summer months, without the pressure to “start over” every Monday.

Whether you’re managing PCOS, gut health, or simply trying to feel more energized and in tune with your body, this conversation will give you tangible tools to stay consistent and present.

If this episode resonates with you, we’d love to hear it through a rating and review!

Episode links: Free Hormone + Gut Health Toolkit

Peeing when you sneeze, painful sex, pelvic heaviness - these aren’t just “normal parts of being a woman,” and you don’t have to suffer in silence.

In this episode, I’m joined by the brilliant and compassionate Aliya Dhalla, pelvic floor physiotherapist and outspoken advocate for women’s health.

Together, we dive into the world of pelvic health, why it matters at every stage of life, and how to start paying attention to it without getting overwhelmed by wellness noise.

We cover:

• How pelvic physio can support conditions like endometriosis and irritable bowel syndrome
• Why we need to normalize conversations around periods, sex, pelvic pain, and everything in between
• The pressure to “do it all” in the wellness world, and how to tune back in to yourself
• Simple, practical ways to support your pelvic health - no matter your season of life

This is the conversation we wish more people were having, and one that will leave you feeling more informed, empowered, and supported.

If you loved this chat, we’d so appreciate a rating and review. It helps more listeners find real, empowering info like this!

Episode links:

• Aliya's Instagram
• Box Wellness website

Let’s talk about cheat days. You know the drill - strict all week, then a “free-for-all” on the weekend. Maybe it starts with brunch, turns into bottomless snacks, and ends with a side of guilt.

But here’s the thing: that cheat day mindset? It’s not harmless. It can wreak havoc on your blood sugars, leave your hormones more imbalanced, and create a cycle of restriction and rebellion that’s hard to break - especially if you’re dealing with PCOS, insulin resistance, or a sensitive gut.

In this episode, we’re unpacking the metabolic and psychological fallout of cheat days, why they’re so tempting, and how to shift into a more balanced, permission-based approach to food that supports long-term physical and mental wellbeing.

If this resonates with you, we’d love to hear it! Leave a rating and review.

Episode links: Free Hormone + Gut Health Toolkit

Pregnancy can be a whirlwind - and when gestational diabetes (GD) enters the picture, it’s easy to feel confused by all the numbers, doctor's visits, advice and conflicting information.In today’s episode, I’m joined by dietitian Mel Spinella to bust some of the most common myths about gestational diabetes - including how to prepare for testing, when insulin or medication might be part of your care plan, which foods actually support blood sugar balance, and what you can stop stressing about.If this episode resonated with you, we’d love for you to share and leave a review!

Episode links:

Mel's Instagram

Mel's website

Originally posted as Episode 1. We’re celebrating a milestone with a replay of our very first and most-loved episode: How to Build Balanced Meals for PCOS and Hormones

In today's episode, we dive deep into:

• Exactly what hormones do and the 3 hormones you need to pay attention to with PCOS
• Three macronutrients and the foods they're found in, and their impact on PCOS and hormone balance
• An inclusive 3-step framework to build balanced meals for balanced hormones

Links:

• Download your free PCOS Labs Checklist + Hormone health toolkit

• Follow the Nest & Nurture team on Instagram

When it comes to fertility nutrition, it’s easy to feel like you’re drowning in “rules” about what you can and can’t eat. But supporting your fertility isn’t about restriction - it’s about adding in foods that help nourish your hormones and body.

In today’s episode, we’re highlighting 5 foods you can add to your week to support hormones, egg quality, and overall reproductive health. No hard rules, no overwhelm - just simple, powerful ways to increase your chances of pregnancy.

If this episode resonated with you, we’d love for you to share and leave a review!

Download our Free Hormone + Gut Health Toolkit here!

References:

Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. A prospective study of dairy foods intake and anovulatory infertility. Hum Reprod. 2007 May;22(5):1340-7. doi: 10.1093/humrep/dem019. Epub 2007 Feb 28. PMID: 17329264.

Jaiswal A, Dewani D, Reddy LS, Patel A. Choline Supplementation in Pregnancy: Current Evidence and Implications. Cureus. 2023 Nov 8;15(11):e48538. doi: 10.7759/cureus.48538. PMID: 38074049; PMCID: PMC10709661.

Nguyen HT, Oktayani PPI, Lee SD, Huang LC. Choline in pregnant women: a systematic review and meta-analysis. Nutr Rev. 2025 Feb 1;83(2):e273-e289. doi: 10.1093/nutrit/nuae026. PMID: 38607338.

Muffone ARMC, de Oliveira Lübke PDP, Rabito EI. Mediterranean diet and infertility: a systematic review with meta-analysis of cohort studies. Nutr Rev. 2023 Jun 9;81(7):775-789. doi: 10.1093/nutrit/nuac087. PMID: 36346903.

Trop-Steinberg S, Gal M, Azar Y, Kilav-Levin R, Heifetz EM. Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Heliyon. 2024 Apr 6;10(8):e29324. doi: 10.1016/j.heliyon.2024.e29324. PMID: 38628754; PMCID: PMC11019195.

If you’ve ever walked out of a doctor’s office feeling more confused than when you walked in, you’re not alone. Many people with PCOS are left in the dark when it comes to getting a proper diagnosis, navigating treatment options, and knowing what steps to take next.

In this episode, we break down the most important tests and investigations for PCOS, what they actually tell you, and why a diagnosis is just the beginning. We’ll also talk about why treatment can feel frustrating or slow.More importantly, you’ll learn what actions you can take to move forward - whether your goals are better energy, regular cycles, improved digestion, or long-term health protection.If this episode resonated with you, we’d love for you to share it with someone who needs it and leave us a review!

Links: PCOS Recovery Program

How PCOS can create gender euphoria for trans and nonbinary people  

ReferencesBrown, S. J. (2022, October 26). How PCOS can create gender euphoria for trans and nonbinary people. Prism Reports.

Helena Teede et al. International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University.

Himmelstein MS, Puhl RM, Quinn DM. Intersectionality: An Understudied Framework for Addressing Weight Stigma. Am J Prev Med 2017;53:421-31.

When we talk about PCOS, the conversation often revolves around fertility struggles. While this is undoubtedly a major aspect, PCOS carries a range of long-term health risks, including endometrial cancer, diabetes and heart disease.

By understanding these risks and taking proactive steps, you can help future-proof your health and lower the chances of complications as you age. Let’s dive deeper into some of the serious health risks associated with PCOS - and explore what you can do to reduce those risks.

If this episode resonated with you, we’d love for you to share and leave a review!

Links: PCOS Recovery Program

References:

Chen W, Pang Y. Metabolic Syndrome and PCOS: Pathogenesis and the Role of Metabolites. Metabolites. 2021 Dec 14;11(12):869. doi: 10.3390/metabo11120869. PMID: 34940628; PMCID: PMC8709086. Diabetes Canada. (n.d.). Diabetes in Canada. Retrieved March 27, 2025, fromDiabetesdiabetes.ca/advocacy-policies/advocacy-reports/national-and-provincial-backgrounders/diabetes-in-canadaDiabetesdiabetes.ca/advocacy-policies/advocacy-reports/national-and-provincial-backgrounders/diabetes-in-canada

Helena Teede et al. International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University. https://doi.org/10.26180/24003834.v1

Johnson JE, Daley D, Tarta C, Stanciu PI. Risk of endometrial cancer in patients with polycystic ovarian syndrome: A meta‑analysis. Oncol Lett. 2023 Mar 8;25(4):168. doi: 10.3892/ol.2023.13754. PMID: 36960190; PMCID: PMC10028221.

I’m excited to welcome Jessica Jones, a Registered Dietitian, Certified Diabetes Educator, and co-founder of Diabetes Digital, a virtual nutrition counselling company that provides weight-inclusive, culturally responsive care for people with diabetes and other health conditions. Jessica is also the co-creator of the Food Heaven brand, which has garnered over 250K followers and 5 million podcast downloads, with features in Bon Appétit, Oprah Magazine, and more!

We dive deep into:

• Jessica’s journey from journalism to dietetics and how it shaped her approach to care
• The creation of Diabetes Digital and its focus on weight-inclusive, culturally responsive care for people with diabetes
• How to navigate a quantifiable disease like diabetes while honouring individual experiences
• Personalizing patient care and the importance of meeting each person where they are
• Jessica’s experience with hormonal and blood sugar changes and what she's learned
• Practical tips for stabilizing blood sugar and managing health in an empowering, sustainable way

⁠

Check out Diabetes Digital⁠ here!

In this episode, we’re diving into a hot topic in the world of diabetes and PCOS management - GLP-1 medications.

I'm Trista Chan, a dietitian passionate about helping people take a balanced, informed approach to their health. Today, I’m joined by Prabhsimran Saini, a Registered Dietitian and Certified Diabetes Educator who brings a holistic and science-backed perspective to patient care.

Together, we’ll explore what GLP-1 medications are, why they’ve been gaining so much attention and give our dietitian’s take. 

In this episode, you'll learn:

• How GLP-1 medications work to manage diabetes and its impact on your body 
• Whether they’re a miracle drug for weight loss, and how to decipher harmful vs. helpful marketing
• How dietitians play a crucial role in supporting patients on GLP-1 medications
• The importance of addressing lifestyle changes alongside medication use to prevent harm 

Episode links: 

• Prabhsimran's Instagram
• Work with our Dietitians

In this episode, we're diving into a condition that affects so many people - gastroesophageal reflux disease (GERD).

I'm Trista Chan, a dietitian passionate about helping people navigate their health with a compassionate, personalized approach. Today, I’m joined by fellow dietitian, Cathy Chu, who has firsthand experience managing GERD and understands the challenges it brings.

Together, we’ll explore why GERD symptoms can be so persistent and what really helps when it comes to diet and lifestyle management. We’ll cover:

• Dietary changes that can significantly alleviate GERD symptoms
• Why identifying personal food triggers is essential for management
• How incorporating a balanced plate model can aid in symptom relief
• Meal planning benefits for busy individuals

Episode links:

Work with our Nutrition Programs

Today, Trista Chan discusses the complex relationship between PCOS and weight gain, addressing common misconceptions and the impact of weight stigma. She explores both extrinsic and intrinsic factors contributing to weight gain in individuals with PCOS, emphasizing the importance of understanding these factors rather than placing blame on personal habits.

This episode also highlights the detrimental effects of weight stigma on mental and physical health, and offers practical strategies for individuals seeking to navigate their relationship with weight and health. Trista advocates for a body neutrality approach, encouraging listeners to focus on self-care and well-being rather than solely on weight loss.

In this episode, you'll learn:

• Weight stigma can exacerbate health issues in those with PCOS
• Intrinsic factors like hormones play a significant role in weight gain
• Weight loss is often misprescribed as a treatment for unrelated health issues
• Body neutrality allows for a healthier relationship with self-image
• Diet and lifestyle changes can improve PCOS symptoms without focusing solely on weight

Episode links:

• PCOS Recovery Program

References

• Álvarez-Blasco F, Luque-Ramírez M, Escobar-Morreale HF. Diet composition and physical activity in overweight and obese premenopausal women with or without polycystic ovary syndrome. Gynecol Endocrinol 2011;27:978-81.
• Douglas CC, Norris LE, Oster RA, Darnell BE, Azziz R, Gower BA. Difference in dietary intake between women with polycystic ovary syndrome and healthy controls. Fertil Steril 2006;86:411-7
• Georgopoulos NA, Saltamavros AD, Vervita V, et al. Basal metabolic rate is decreased in women with polycystic ovary syndrome and biochemical hyperandrogenemia and is associated with insulin resistance. Fertil Steril 2009;92:250-5. 220. 
• Helena Teede et al. International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University. https://doi.org/10.26180/24003834.v1Himmelstein MS, Puhl RM, Quinn DM. Intersectionality: An Understudied Framework for Addressing Weight Stigma. Am J Prev Med 2017;53:421-31.
• Hosseini MS, Dizavi A, Rostami H, Parastouei K, Esfandiari S. Healthy eating index in women with polycystic ovary syndrome: a case-control study. Int J Reprod Biomed 2017;15:575-82
• Huijgen NA, Laven JS, Labee CT, Louwers YV, Willemsen SP, Steegers-Theunissen RP. Are dieting and dietary inadequacy a second hit in the association with polycystic ovary syndrome severityPLoS One 2015;10:e0142772.
• Moran LJ, Ranasinha S, Zoungas S, McNaughton SA, Brown WJ, Teede HJ. The contribution of diet, physical activity and sedentary behaviour to body mass index in women with and without polycystic ovary syndrome. Human reproduction 2013;28:2276-83.
• Moran LJ, Brown WJ, McNaughton SA, Joham AE, Teede HJ. Weight management practices associated with PCOS and their relationships with diet and physical activity. Human reproduction 2017;32:669-78
• Moran LJ, Noakes M, Clifton PM, et al. Ghrelin and measures of satiety are altered in polycystic ovary syndrome but not differentially affected by diet composition. The Journal of Clinical Endocrinology & Metabolism 2004;89:3337-44. 
• Puhl RM, Heuer CA. The stigma of obesity: a review and update. Obesity (Silver Spring) 2009;17:941-64
• Robinson S, Chan SP, Spacey S, Anyaoku V, Johnston DG, Franks S. Postprandial thermogenesis is reduced in polycystic ovary syndrome and is associated with increased insulin resistance. Clin Endocrinol (Oxf) 1992;36:537-43. 221.

In this episode, Trista Chan provides a comprehensive overview of Polycystic Ovary Syndrome (PCOS), discussing its prevalence, causes, symptoms, and the importance of understanding this complex condition. She emphasizes the role of insulin resistance and chronic inflammation in PCOS and explores various treatment options, including medications and lifestyle changes.

The episode highlights the significance of nutrition and lifestyle factors in managing PCOS symptoms and improving overall health. Trista also shares insights on the upcoming PCOS recovery program, aimed at empowering individuals to take charge of their health.

In this episode, you'll learn:

• How insulin resistance and inflammation are key features of PCOS
• Treatment options for PCOS to address metabolic, reproductive, and psychological health
• Lifestyle changes, meal timing, and tips for adopting a nutrient-dense diet to help alleviate PCOS symptoms

Episode Links: PCOS Recovery Program

Reference: Aboeldalyl S, James C, Seyam E, Ibrahim EM, Shawki HE, Amer S. The Role of Chronic Inflammation in Polycystic Ovarian Syndrome-A Systematic Review and Meta-Analysis. Int J Mol Sci. 2021 Mar 8;22(5):2734. doi: 10.3390/ijms22052734. PMID: 33800490; PMCID: PMC7962967. Helena Teede et al. International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University.

Juhász, A.E., Stubnya, M.P., Teutsch, B. et al. Ranking the dietary interventions by their effectiveness in the management of polycystic ovary syndrome: a systematic review and network meta-analysis. Reprod Health 21, 28 (2024).

Lee I, Cooney LG, Saini S, Sammel MD, Allison KC, Dokras A. Increased odds of disordered eating in polycystic ovary syndrome: a systematic review and meta-analysis. Eat Weight Disord. 2019 Oct;24(5):787-797. doi: 10.1007/s40519-018-0533-y. Epub 2018 Jun 26. PMID: 29947018; PMCID: PMC7918293. Pirotta S, Barillaro M, Brennan L, Grassi A, Jeanes YM, Joham AE, Kulkarni J, Couch LM, Lim SS, Moran LJ. Disordered Eating Behaviours and Eating Disorders in Women in Australia with and without Polycystic Ovary Syndrome: A Cross-Sectional Study. J Clin Med. 2019 Oct 14;8(10):1682. doi: 10.3390/jcm8101682. PMID: 31615157; PMCID: PMC6832459.

In this episode, I dive into the common pitfalls of New Year's resolutions and share why it’s crucial to shift away from rigid goals and towards creating sustainable habits. I talk about practical strategies for building lasting nutrition habits, focusing on setting realistic expectations, making gradual changes, and celebrating progress along the way.

Throughout the episode, I emphasize the importance of having a supportive community and ensuring that the habits you form align with your lifestyle for long-term success.

In this episode, you'll learn:

• Resolutions often fail due to unrealistic expectations
• Focus on what you want to do, not what you want to avoid
• Sustainable habits require a mindset shift from rigidity to flexibility
• Small, consistent changes lead to significant improvements over time
• Reflect on your health values to create meaningful habits

Episode links:

• PCOS Recovery Program
• Free PCOS Symptom Tracker

The holidays can be filled with rest and excitement, but the pressure of “diet culture” often rears its head this time of year - especially for those with PCOS. The pressure to stick to restrictive food rules can be intense, but I'm here to tell you: it's time to ditch the "PCOS diet" mentality and stay grounded this season.

In this episode, I dive into the challenges people with PCOS face around the holidays, and share practical tips to reduce guilt and shame around eating. Finally, I offer gentle nutrition strategies to navigate holiday meals with a balanced mindset.

In this episode, you'll learn:

• How to shift away from dieting mindset and find your own brand of a "healthy food mindset"
• Practical tips to reduce guilt and shame around eating
• Four gentle nutrition strategies to support your wellbeing and stabilize blood sugars this holiday season

Episode links:

• PCOS Recovery Program

In this episode, Trista chats with dietitian Cathy Chu about gut health and its unique challenges during the holiday season. They explore how stress, changes in routine, and the constant "food noise" can impact digestion, and discuss strategies for managing gut discomfort. Cathy shares valuable tips on setting boundaries around food talk and cultivating a balanced mindset.

You'll learn:

• How stress and lifestyle affect gut health

• Practical ways to recognize and address gut discomfort
• Mindful eating tips for the holiday season
• Setting boundaries around food talk to protect your mental health
• The role of self-compassion in developing a healthier relationship with food

Episode links:

1-on-1 nutrition coaching 

In this episode, Trista explores the complexities of managing pregnancy with PCOS, focusing on dietary considerations, the safety of medications and supplements, and the importance of mental health during the postpartum period. She emphasizes the need for careful monitoring of blood sugar levels, the role of insulin and metformin, and the significance of support systems for new parents.

You'll learn:

• Why managing glycemic load is crucial for pregnant individuals with PCOS
• Safe and effective treatments for gestational diabetes
• How postpartum mental health is a significant concern for new parents
• Navigating potential chest feeding challenges for those with PCOS

Episode Links:

1-on-1 Nutrition Coaching

Blog: PCOS and Pregnancy Must-Knows

References:

1. Choudhury, A. A., & Rajeswari, V. D. (2022). Polycystic ovary syndrome (PCOS) increases the risk of subsequent gestational diabetes mellitus (GDM): A novel therapeutic perspective. Life Sciences (1973), 310, 121069–121069. https://doi.org/10.1016/j.lfs.2022.121069
2. Diabetes Canada. (2024). Gestational diabetes. https://www.diabetes.ca/about-diabetes/gestational
3. Facchinetti, F., Cavalli, P., Copp, A. J., D’Anna, R., Kandaraki, E., Greene, N. D. E., & Unfer, V. (2020). An update on the use of inositols in preventing gestational diabetes mellitus (GDM) and neural tube defects (NTDs). Expert Opinion on Drug Metabolism & Toxicology, 16(12), 1187–1198. https://doi.org/10.1080/17425255.2020.1828344
4. Ibrahim, I., Bashir, M., Singh, P., Al Khodor, S., & Abdullahi, H. (2022). The Impact of Nutritional Supplementation During Pregnancy on the Incidence of Gestational Diabetes and Glycaemia Control. Frontiers in Nutrition (Lausanne), 9, 867099–867099. https://doi.org/10.3389/fnut.2022.867099
5. Jorquera, G., Echiburú, B., Crisosto, N., Sotomayor-Zárate, R., Maliqueo, M., & Cruz, G. (2020). Metformin during Pregnancy: Effects on Offspring Development and Metabolic Function. Frontiers in Pharmacology, 11, 653–653. https://doi.org/10.3389/fphar.2020.00653
6. Koric, A., Singh, B., VanDerslice, J. A., Stanford, J. B., Rogers, C. R., Egan, D. T., Agyemang, D. O., & Schliep, K. (2021). Polycystic ovary syndrome and postpartum depression symptoms: a population-based cohort study. American Journal of Obstetrics and Gynecology, 224(6), 591.e1-591.e12. https://doi.org/10.1016/j.ajog.2020.12.1215
7. Ryssdal, M., Vanky, E., Stokkeland, L. M. T., Jarmund, A. H., Steinkjer, B., Løvvik, T. S., Madssen, T. S., Iversen, A.-C., & Giskeødegård, G. F. (2023). Immunomodulatory Effects of Metformin Treatment in Pregnant Women With PCOS. The Journal of Clinical Endocrinology and Metabolism, 108(9), e743–e753. https://doi.org/10.1210/clinem/dgad145
8. Slouha, E., Alvarez, V. C., Gates, K. M., Ankrah, N. M. N., Clunes, L. A., & Kollias, T. F. (2023). Gestational Diabetes Mellitus in the Setting of Polycystic Ovarian Syndrome: A Systematic Review. Curēus (Palo Alto, CA), 15(12), e50725–e50725. https://doi.org/10.7759/cureus.50725
9. Vanky, E., Isaksen, H., Haase Moen, M., & Carlsen, S. M. (2008). Breastfeeding in polycystic ovary syndrome. Acta Obstetricia et Gynecologica Scandinavica, 87(5), 531–535. https://doi.org/10.1080/00016340802007676

In this episode, we're diving into a part of diabetes care that often gets overlooked - self-compassion and looking beyond the numbers.

I'm Trista Chan, a dietitian passionate about helping women manage their health without feeling defined by every metric. Today, I’m joined by my friend and colleague, Prabhsimran Saini, a Registered Dietitian and Certified Diabetes Educator who takes a heart-centred approach to diabetes care.

Together, we’ll explore why managing diabetes often feels like a balancing act with A1c levels, fasting sugars, and daily glucose checks - and why it’s so important to look beyond these numbers. We’ll cover:

• Why many people with diabetes feel defined by their numbers, and how this can affect their well-being.
• How to respond with self-compassion, rather than self-criticism, especially when setbacks like high blood sugar readings happen.
• Three practical tips for overcoming diabetes burnout and reconnecting with your health journey.

Episode links:

Prabhsimran Saini's ⁠⁠Instag⁠r⁠am⁠⁠ @southasianrd

Prabhsimran Saini's LinkedIn

Meet the team

When it comes to taming your pesky IBS symptoms, most of the content online is based in restriction. While dietary intolerances can be painful, there's usually a missing piece to the conversation: what you can eat instead to help manage IBS symptoms.

Stay tuned as I reveal the facts behind common misconceptions, and share a practical, "nutrition by addition" approach to managing IBS with food.

In this episode, you will be able to:

• Discover effective ways to manage IBS through small dietary adjustments.

• Learn how to navigate lactose intolerance for a happier gut, without having to give up dairy.

• Explore a variety of soluble fiber sources that can aid in managing IBS effectively.

Episode links:

• Free Hormone + Gut Health Toolkit
• 1-on-1 nutrition coaching

References:

• Abdelhamid AS, Brown TJ, Brainard JS, Biswas P, Thorpe GC, Moore HJ, et al. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews. 2020;2020(3).  

• Hertzler SR, Savaiano DA. Colonic adaptation to daily lactose feeding in lactose maldigesters reduces lactose intolerance. The American journal of clinical nutrition. 1996;64(2):232-6.

• Suarez FL, Savaiano D, Arbisi P, Levitt MD. Tolerance to the daily ingestion of two cups of milk by individuals claiming lactose intolerance. The American journal of clinical nutrition. 1997;65(5):1502-6.

Struggling to balance a busy life and healthy eating? You don’t have to choose between the two. Meal prepping is often suggested, but let’s be honest — it can feel stressful, overwhelming, and sometimes leaves you with food that’s more of a chore than a comfort. If you're stuck in this frustrating cycle, it's time to switch things up.

You don’t need a complete meal overhaul to see health benefits. Let's dive into easy, realistic meal prep tips that make healthy eating simple and time-saving. Discover practical solutions for creating balanced, nourishing meals without the hassle.

We cover practical, doable solutions so you can whip up balanced meals in a hurry.

In this episode, you will be able to:

• Discover time-saving meal prep tips for a hectic schedule
• Uncover the power of managing PCOS and health through diet and nutrition
• Master easy batch cooking strategies for a stress-free week
• Explore healthy grab-and-go snack ideas to fuel your day
• Learn how to add nutrition to takeout meals for a balanced diet

Episode Links

• 1-on-1 Nutrition Programs