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 - April 23  

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 - Starts April 23rd

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 Prabhsimran

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:

• Meet Cathy
• 1-on-1 nutrition coaching

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:

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:

Episode Links: PCOS Recovery - Join for February 2025

Reference:

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:

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: