Feeling overwhelmed by conflicting PCOS advice like “cut carbs,” “exercise more,” or “just take supplements”? In this episode of It’s Not You, It’s PCOS, we break it down into five practical, evidence-based PCOS hacks that actually make a difference — without turning your life upside down.

We cover simple strategies that support hormone balance, insulin resistance, energy, weight management, and overall wellbeing, and most importantly, how to make them realistic and sustainable.

In this episode, we talk about:

If you’re trying to manage PCOS, improve insulin sensitivity, support fertility, or just feel more like yourself again — this episode is for you.

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Cheers, Nick Nation & Lora Attia 

PCOS Accredited Practicing Dietitians 

In this episode of 'It's Not You, It's PCOS', hosts Laura and Nick discuss the critical role of fats in managing PCOS. They explore the different types of fats, emphasizing the importance of healthy fats like omega-3s while cautioning against trans fats. The conversation highlights practical dietary tips for incorporating beneficial fats into meals and the impact of these choices on inflammation, hormone balance, and overall fertility outcomes.

Takeaways

Fat plays a powerful role in hormones, inflammation, and fertility.

Not all fats are created equal; some are beneficial while others are harmful.

The tastiest foods are often unhealthy and can lead to addiction.

It's possible to reduce cravings for unhealthy foods over time.

Trans fats are particularly harmful and should be avoided.

Incorporating omega-3s from food is preferable to supplements.

Healthy fats can improve hormone balance and fertility outcomes.

Dietitians also face challenges with food cravings and balance.

Making simple swaps in your diet can lead to better health.

Fat should be viewed as an ally in managing PCOS, not an enemy.

Chapters

00:00 Understanding the Role of Fats in PCOS

05:11 The Power of Omega-3 Fatty Acids

12:12 Navigating Omega-6 and Other Fats

17:54 Practical Strategies for Healthy Fat Consumption

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A New Approach to PCOS, how eating More for PCOS can be a game changer for weight loss and improving your relationship with food!  It's nourishment over restriction here's why...

Join Nick Nation, Accredited Practising Dietitian, and Lora Attia, PCOS and Women’s Health Dietitian, in this episode of It’s Not You, It’s PCOS as they break down the link between PCOS, nutrition, weight loss, and insulin resistance.

Discover why eating more nutrient-dense foods—not less—can support healthy weight management, weight loss, better blood sugar control, and improved hormonal balance.

Nick and Lora tackle common misconceptions about calorie restriction, share practical dietary tips for balanced meals with protein, healthy fats and fibre, and explain how to shift your mindset from restriction to nourishment. Whether you’re struggling with PCOS symptoms, insulin resistance or want to feel confident about your food choices, this episode offers real-life strategies to make food your ally.

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It's not you, It's PCOS

Dietitians Nick & Lora share nutrition tips to beat PCOS bloating...

Feeling bloated with PCOS? You’re not alone. As dietitians specialising in PCOS nutrition, Nick and Lora unpack why bloating happens and share practical tips to help you feel lighter, more comfortable, and in control.

Bloating with PCOS is more than just discomfort—it’s often tied to insulin resistance, hormones, gut health, and inflammation. In this episode of It’s Not You, It’s PCOS, dietitians Nick and Lora share their expertise in PCOS nutrition to help you understand why bloating happens and what you can do to ease it.

We break down:

How insulin resistance and inflammation impact digestion and bloating

The link between hormones, gut health, and PCOS bloating

Practical nutrition strategies: getting the right type and amount of fiber, staying hydrated, and including anti-inflammatory foods

Simple lifestyle tips like gentle movement after meals

The role of probiotics and fermented foods in reducing bloating

If you’ve been asking yourself, “Why am I always bloated with PCOS?” this episode will give you the nutrition and lifestyle tools to beat the bloat and feel more comfortable day to day.

Struggling with the PCOS bloat? 

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Keywords: PCOS bloating, PCOS dietitian, PCOS nutrition, PCOS gut health, PCOS digestion, PCOS inflammation, insulin resistance, probiotics for PCOS, anti-inflammatory diet PCOS, women’s health nutrition

Part 2: IVF & PCOS with Dr. Jenny Cook, What You Need to Know

IVF with PCOS can feel confusing and a little daunting—but you don’t have to navigate it alone. In this episode, I’m joined by my co-host Nick and the brilliant Dr. Jenny Cook, Fertility Specialist and Medical Director of Monash IVF to bust some big myths and answer the questions so many women have.

We dive into whether women with PCOS can conceive naturally, what makes IVF treatment a little different with PCOS, and how to reduce the risks of OHSS (Ovarian Hyperstimulation Syndrome). You’ll also hear how diet, lifestyle, and supplements like inositol, vitamin D, and omega-3s can support ovulation, hormonal balance, and IVF outcomes.

If you’ve ever wondered “Will IVF work for me with PCOS?” or “What should I be doing to prepare my body?”—this conversation is packed with clarity, practical strategies, and hope.

If you haven't listened to Part 1 - How to prepare for IVF with Dr. Jenny go on back! 

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PCOS & Fertility Dietitian's 

Part 1: Before You Start IVF – Here’s What to Expect and How to Prepare for Success with Dr. Jenny Cook

Thinking about IVF? In this episode of It’s Not You, It’s PCOS, Nick and Lora sit down with Dr. Jenny Cook—Clinical Director and Fertility Specialist at Monash IVF Bondi—to unpack what “IVF success” really means, what to consider if treatment doesn’t work the first time, and the facts about egg freezing.

Together, Nick, Lora, and Dr. Jenny dive into epigenetics—how your diet, lifestyle, and health in the months before IVF can influence egg and sperm quality, pregnancy outcomes, and even your child’s future health. Dr. Jenny also shares exclusive insights into her clinic’s success rates and why early preparation matters, especially if you have a known health condition.

You’ll get practical, evidence-based strategies—like how a Mediterranean-style diet can boost fertility outcomes—and hear why nutrition and lifestyle changes are key months before treatment.

In the next episode, Nick and Lora sit down again with Dr. Jenny to explore how IVF preparation and the IVF journey can look different for those with PCOS. They talk nutrition, fertility options beyond IVF, and bust some myths along the way.

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Join Nick and Lora, expert dietitians specializing in PCOS and fertility, as they delve into the science of time-restricted eating (TRE) and its potential benefits for managing PCOS symptoms. Discover insights from Dr. Sachin Panda's research on circadian rhythms and learn how aligning mealtimes with your body's natural cycles can improve insulin sensitivity, reduce inflammation, and balance hormones. We know how much misinformation is out there regarding PCOS and dieting so we hope this episode give you further clarity about what next steps are right for you. 

Key Takeaways:

TRE involves eating all meals within a set window, typically 8-10 hours. Aligning eating times with daylight hours can enhance metabolism and gut health. Recent studies show TRE can improve insulin sensitivity and reduce androgen levels in women with PCOS. Personalized nutrition and professional guidance are crucial for effective implementation. 

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Lora & Nick

In this episode of 'It's Not You, It's PCOS', hosts Laura and Nick discuss the importance of protein in managing PCOS, particularly focusing on the role of protein powders. They explore whether individuals with PCOS need protein powders, how to choose the right one, and the significance of whole foods in a balanced diet. The conversation emphasizes the importance of quality in protein supplements and the benefits of consulting with a dietitian for personalized advice.

Takeaways

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If you've tried to make diet and lifestyle changes and failed, It's Not You, It's PCOS.

In this episode, Nick Nation and Lora Specialist Accredited Practicing Dietitians and Nutritionists discuss the link between endocrine disrupting chemicals (EDCs) and polycystic ovary syndrome (PCOS). They explore how environmental factors, particularly EDCs, can impact hormonal balance and overall health. The conversation includes practical tips for reducing exposure to these chemicals, emphasizing the importance of making sustainable lifestyle changes. The hosts encourage listeners to take small, manageable steps towards improving their health and managing PCOS effectively.

----more----

Let's Talk about how endocrine disrupting chemicals affect PCOS. Certainly, in our experience environmental exposures are often overlooked in discussions about PCOS.

BPA exposure is significantly higher in women with PCOS.

Higher paraben levels may be linked to increased androgen levels.

Reducing exposure to EDCs is a fundamental step to improving PCOS and overall fertility.

Listen in as we share sustainable, practical changes that you can make today without breaking the bank.

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Join dietitians Lora Attia and Nick Nation as they unwrap practical tips and strategies to enjoy the festive season while staying on top of your nutrition goals.

Whether you're navigating holiday feasts with PCOS, focusing on fertility-friendly foods, or simply trying to strike a balance between indulgence and well-being, this episode is packed with expert advice and tips we use with our clients every day.

We cover what to bring, when told not to bring a thing, alcohol consumption and saying NO. You will also learn how to manage cravings, stay mindful, and feel empowered through every Christmas celebration—without missing out on the joy of the season!

It's pretty good episode PCOS cysters! Spread the word and the episode, so we can reach more amazing women like you! 

Merry Christmas everyone and have a safe new year from Nick & Lora - PCOS & Fertility Dietitians.