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 - we start Sept 24th! 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 Waitlist - starts September 2025
• 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 Tik Tok

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 Trista and her team of Registered Dietitians on Instagram

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 Tik Tok

Mel's website