The Hormone Nutrition Podcast

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.