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