Have you ever been told that hormone health is all about eating the "right foods," only to feel frustrated when the relief you seek never comes?

If you're still battling symptoms like fatigue, irregular periods, insomnia, or bloating despite following all the advice, you’re not alone. Many people struggle to see the results they hope for when it comes to hormone health.

In this episode, we’ll explore the real impact of diet and lifestyle on hormones and share practical, effective changes you can make to finally start feeling better.

In this episode, you will be able to:

• Understand how dietary choices impact hormone health for improved well-being.
• Discover the crucial link between regular bowel movements and hormone balance.
• Uncover the potential benefits of plant-based diets for managing PCOS and hormone-related challenges.
• Learn how to balance exercise with proper nutrition for optimal hormone regulation.
• Explore the role of gut microbiome in influencing hormone balance and overall health.

Resources:

• 1-on-1 Nutrition Coaching
• Free Hormone + Gut Health Toolkit

References:

• Butt MS, Saleem J, Zakar R, Aiman S, Khan MZ, Fischer F. Benefits of physical activity on reproductive health functions among polycystic ovarian syndrome women: a systematic review. BMC Public Health. 2023 May 12;23(1):882. doi: 10.1186/s12889-023-15730-8. PMID: 37173672; PMCID: PMC10176874.
• He S, Li H, Yu Z, Zhang F, Liang S, Liu H, Chen H and Lü M (2021) The Gut Microbiome and Sex Hormone-Related Diseases. Front. Microbiol. 12:711137. doi: 10.3389/fmicb.2021.711137
• Juhász, A.E., Stubnya, M.P., Teutsch, B. et al. Ranking the dietary interventions by their effectiveness in the management of polycystic ovary syndrome: a systematic review and network meta-analysis. Reprod Health 21, 28 (2024). https://doi.org/10.1186/s12978-024-01758-5
• Qi X, Yun C, Pang Y, Qiao J. The impact of the gut microbiota on the reproductive and metabolic endocrine system. Gut Microbes. 2021 Jan-Dec;13(1):1-21. doi: 10.1080/19490976.2021.1894070. PMID: 33722164; PMCID: PMC7971312. 
• He S, Li H, Yu Z, Zhang F, Liang S, Liu H, Chen H and Lü M (2021) The Gut Microbiome and Sex Hormone-Related Diseases. Front. Microbiol. 12:711137. doi: 10.3389/fmicb.2021.711137
• Juhász, A.E., Stubnya, M.P., Teutsch, B. et al. Ranking the dietary interventions by their effectiveness in the management of polycystic ovary syndrome: a systematic review and network meta-analysis. Reprod Health 21, 28 (2024). https://doi.org/10.1186/s12978-024-01758-5
• Qi X, Yun C, Pang Y, Qiao J. The impact of the gut microbiota on the reproductive and metabolic endocrine system. Gut Microbes. 2021 Jan-Dec;13(1):1-21. doi: 10.1080/19490976.2021.1894070. PMID: 33722164; PMCID: PMC7971312. 

Want to understand and overcome the damaging effects of weight stigma in healthcare? In this episode, we dive deep into how weight stigma affects PCOS management and overall well-being.

We'll debunk the myth that willpower alone is the key to weight loss and explore how understanding the true impact of weight stigma can lead to a more holistic approach to health.

Join us as we challenge outdated beliefs and empower you with the knowledge to take charge of your health journey.

In this episode, you will learn about:

• Recognize the often-hidden ways weight stigma manifests in healthcare and understand its real harm impacts on patients of all body sizes
• Discover the importance of adopting a weight-neutral perspective to enhance healthcare outcomes and support patient well-being.
• Debunk the myth that willpower alone is responsible for weight loss and explore more effective approaches to managing health.
• Gain practical steps you can take individually to equip yourself against weight bias in healthcare (as broader advocacy occurs)

Episode Resources:

• 1-on-1 Nutrition Program

Is breakfast essential for hormonal health, or just another diet myth? Does it help or mess with blood sugars and insulin? Will it trigger daily bloat or cure it?

When it comes to managing hormone and gut dysfunction, breakfast may be more important than you think.

In this episode, you will be able to:

• Explore the impact of intermittent fasting on males vs. females.
• Understand how breakfast can influence insulin and cortisol levels, impacting hormone balance and gut health.
• Learn how to build a hormone-friendly breakfast to support hormone and gut health.
• Uncover effective strategies for managing hormone and gut health through diet.

Episode notes:

• Book your free nutrition consult

References

Giménez-Legarre, N., Miguel-Berges, M. L., Flores-Barrantes, P., Santaliestra-Pasías, A. M., & Moreno, L. A. (2020). Breakfast Characteristics and Its Association with Daily Micronutrients Intake in Children and Adolescents-A Systematic Review and Meta-Analysis. Nutrients, 12(10), 3201.https://doi.org/10.3390/nu12103201

Franz M. J. (1997). Protein: metabolism and effect on blood glucose levels. The Diabetes educator, 23(6), 643–651.https://doi.org/10.1177/014572179702300603

Joo, H. J., Kim, G. R., Park, E. C., & Jang, S. I. (2020). Association between Frequency of Breakfast Consumption and Insulin Resistance Using Triglyceride-Glucose Index: A Cross-Sectional Study of the Korea National Health and Nutrition Examination Survey (2016-2018). International journal of environmental research and public health, 17(9), 3322.

Levitt, N. S., Vinik, A. I., Sive, A. A., Child, P. T., & Jackson, W. P. (1980). The effect of dietary fiber on glucose and hormone responses to a mixed meal in normal subjects and in diabetic subjects with and without autonomic neuropathy. Diabetes care, 3(4), 515–519. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6475723/

Hiller-Sturmhöfel, S., & Bartke, A. (1998). The endocrine system: an overview. Alcohol health and research world, 22(3), 153–164.

Witbracht, M., Keim, N. L., Forester, S., Widaman, A., & Laugero, K. (2015). Female breakfast skippers display a disrupted cortisol rhythm and elevated blood pressure. Physiology & behavior, 140, 215–221.https://doi.org/10.1016/j.physbeh.2014.12.044

Zaplatosch, M. E., & Adams, W. M. (2020). The Effect of Acute Hypohydration on Indicators of Glycemic Regulation, Appetite, Metabolism and Stress: A Systematic Review and Meta-Analysis. Nutrients, 12(9), 2526.https://doi.org/10.3390/nu12092526

PCOS and Fertility: A Deep Dive with Naturopathic Doctor Laura von Hagen

Discover the truth about PCOS and fertility. In this eye-opening conversation, fertility-focused naturopath Dr. Laura von Hagen reveals an unexpected connection between fertility and birth control, body size and PCOS, plus the one key nutrition and lifestyle advice for those trying to conceive.

You won't want to miss this candid discussion that could change the way you approach your journey to parenthood.

In this episode, you will be able to:

• Understand the impact of PCOS on fertility and conception on your reproductive health
• Debunk fertility myths related to birth control usage and how it affects your chances of conceiving
• Discover medical interventions and benefits of dietary treatment approaches for infertility
• Learn about the misconceptions surrounding BMI and its role in diagnosing PCOS

Episode links:

Dr. Laura von Hagen | Website | Instagram

Download Your Free PCOS + Gut Health Toolkit

Uncover the unexpected link between chronic inflammation, PCOS, and endometriosis. Learn actionable tips to manage it effectively and improve these hormonal disorders.

You may be surprised how simple lifestyle changes can lead to improved symptom management and an overall better quality of life.

We uncover how adopting an anti-inflammatory diet, exercise, stress coping strategies, and professional support can make a real difference in your hormonal health.

There's a path forward, and you can start making a positive change today.

In this episode, we:

• Discuss the two different types of inflammation and how they impact your body
• Explore inflammation's role in worsening PCOS and endometriosis features
• Discover effective strategies for managing chronic inflammation to better your health

Episode links:

• PCOS Recovery Program
• 1-on-1 Dietitian Nutrition Coaching Programs (available for Canadian residents)

References:

1. Aboeldalyl, S., James, C., Seyam, E., Ibrahim, E. M., Shawki, H. E.-D., & Amer, S. (2021). The Role of Chronic Inflammation in Polycystic Ovarian Syndrome-A Systematic Review and Meta-Analysis. International Journal of Molecular Sciences, 22(5), 2734-. https://doi.org/10.3390/ijms22052734
2. Grassi, A. (2023). PCOS Nutrition Center. The Best Ways to Lower Inflammation for PCOS. https://www.pcosnutrition.com/lower-inflammation-for-pcos/
3. 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 
4. Hussain, Y., Khan, H., Alotaibi, G., Khan, F., Alam, W., Aschner, M., Jeandet, P., & Saso, L. (2022). How Curcumin Targets Inflammatory Mediators in Diabetes: Therapeutic Insights and Possible Solutions. Molecules (Basel, Switzerland), 27(13), 4058-. https://doi.org/10.3390/molecules27134058
5. Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2023 Aug 7]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/
6. Rudnicka, E., Suchta, K., Grymowicz, M., Calik-Ksepka, A., Smolarczyk, K., Duszewska, A. M., Smolarczyk, R., & Meczekalski, B. (2021). Chronic Low Grade Inflammation in Pathogenesis of PCOS. International Journal of Molecular Sciences, 22(7), 3789-. https://doi.org/10.3390/ijms22073789
7. Rudnicka, E., Kunicki, M., Suchta, K., Machura, P., Grymowicz, M., & Smolarczyk, R. (2020). Inflammatory Markers in Women with Polycystic Ovary Syndrome. BioMed Research International, 2020, 4092470–10. https://doi.org/10.1155/2020/4092470
8. Shorakae, S., Ranasinha, S., Abell, S., Lambert, G., Lambert, E., de Courten, B., & Teede, H. (2018). Inter‐related effects of insulin resistance, hyperandrogenism, sympathetic dysfunction and chronic inflammation in PCOS. Clinical Endocrinology (Oxford), 89(5), 628–633. https://doi.org/10.1111/cen.13808
9. 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 

Struggling with post-binge eating guilt and unsure how to move forward? Have you ever been told to just eat less or skip meals the next day, only to find yourself stuck in a cycle of shame and restriction? The pain of feeling out of control around food can be overwhelming, and the traditional advice might not be providing the relief you need. If this sounds all too familiar, it's time to explore a different approach to normalizing overeating without the guilt.

In this episode, we discuss:

• Effective Strategies to Overcome Binge Eating

• Approaches to Overcome Post-Binge Eating Challenges

• Normalizing Overeating Without Guilt: How to Achieve It

• Preventative Strategies to Overcome Binge Eating Urges

• Implement Nutritional Advice for Recovery After Binge Eating

  
  

Resources:

• 1-on-1 Nutrition Coaching
• PCOS Recovery Program

If you're feeling exhausted from sifting through conflicting and often unhelpful diet advice for managing PCOS and IBS, constantly craving, experiencing digestive discomfort, and struggling to find relief from your symptoms, then you are not alone!

In this episode of Joyful Eating with PCOS, Trista Chan, a registered dietitian and founder of the Good Life Dietitian, dives into the challenges faced by individuals dealing with PCOS and IBS.

In this episode, we discuss:

• Discover how to manage PCOS and IBS through simple dietary changes.

• Uncover the power of supplements for improving PCOS and gut health.

• Explore the benefits of exercise for managing PCOS and IBS symptoms.

• Learn the art of mindful eating to balance your hormones and well-being.

• Understand the importance of quality sleep in effective PCOS management.

Resources:

• PCOS Recovery Program
• Follow Trista and the team of Dietitians

References:

• Monash University. (2023). International evidence-based guideline for the assessment and management of polycystic ovary syndrome 2023. https://doi.org/10.26180/24003834.v1
• Malone, J. C., & Thavamani, A. (2023). Physiology, gastrocolic reflex. In StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK549888/
• Manta, A., Paschou, S. A., Isari, G., Mavroeidi, I., Kalantaridou, S., & Peppa, M. (2023). Glycemic index and glycemic load estimates in the dietary approach of polycystic ovary syndrome. Nutrients, 15(15), 3483. https://doi.org/10.3390/nu15153483
• Nunan, D., Cai, T., Gardener, A. D., Ordóñez-Mena, J. M., Roberts, N. W., Thomas, E. T., & Mahtani, K. R. (2022). Physical activity for treatment of irritable bowel syndrome. Cochrane Database of Systematic Reviews, 2022(6), CD011497. https://doi.org/10.1002/14651858.CD011497.pub2
• Fernandez, R. C., Moore, V. M., Van Ryswyk, E. M., Varcoe, T. J., Rodgers, R. J., March, W. A., Moran, L. J., Avery, J. C., McEvoy, R. D., & Davies, M. J. (2018). Sleep disturbances in women with polycystic ovary syndrome: Prevalence, pathophysiology, impact and management strategies. Nature and Science of Sleep, 10, 45-64. https://doi.org/10.2147/NSS.S127475799701.

Having trouble navigating true from false when it comes to PCOS and Endometriosis? In this special rerun episode, host and dietitian Trista Chan teams up with Cindy Dubrowska, the endometriosis dietitian expert, to debunk the top 5 myths surrounding PCOS and endometriosis.

With evidence-based facts and practical tips, they tackle misconceptions and provide insights into managing these syndromes effectively. They emphasize the importance of a holistic approach that includes diet, lifestyle, supplements and more.

Cindy's website: www.endometriosisdietitian.ca

Trista's website: www.nestandnurturehealth.com

It’s Mental Health Awareness Month, and there’s no denying the connection between body image, mental health, and nutrition.

I’m joined by Registered Dietitian Heather Bray to unpack body image and the complex ways it shapes—and is shaped by—our relationship with food, our bodies, and our mental wellbeing.

In this episode, we dive into:

• The connection between body image, mental health, and nutrition
• Why body neutrality may be a more accessible and sustainable approach than body positivity
• How to work towards a stronger, more compassionate body image without burnout
• The valuable role of dietitians in supporting healing, food freedom, and body trust

Whether you’re a practitioner or someone on your own healing journey, this conversation offers grounded, realistic insight into building a healthier relationship with your body, one step at a time.

Heather's website - Behind the Plate

Feeling overwhelmed with managing your PCOS through dietary changes? The struggle is real, but it can be done, and you’ll never regret starting. Let’s spring clean your pantry for PCOS in just 3 simple steps to streamline your healthy eating journey.

In this episode, you learn how to:

• De-clutter your kitchen to make meal prep simpler and more efficient
• Organize your food inventory at home with more PCOS-friendly options
• Simplify your grocery shopping so you can make faster, easier decisions
• Plan your meals in a way that supports blood sugar balance and hormone health

If you’re ready to reduce decision fatigue and create a more supportive food environment for your PCOS goals, this episode will walk you through exactly where to start!

Episode links: Book Your Free Nutrition Consult and Follow us on Instagram for Meal Inspiration!