Joyful Eating for PCOS and Gut Health

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...

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...

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 i...

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,...

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 diagnos...

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 int...

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 do...

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. Toget...

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...

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 detriment...

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 sign...

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 i...

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 wi...

In this episode, Trista chats with dietitian Cathy Chu about gut health and its unique challenges during the holiday season. They explore how stress, changes in routine, and the constant "food noise" can impact digestion, and discuss strategies for managing gut discomfort. Cathy shares valuable tips on setting boundaries around food talk and cultivating a balanced mindset. You'll lea...

In this episode, Trista explores the complexities of managing pregnancy with PCOS, focusing on dietary considerations, the safety of medications and supplements, and the importance of mental health during the postpartum period. She emphasizes the need for careful monitoring of blood sugar levels, the role of insulin and metformin, and the significance of support systems for new parents. You'll...

In this episode, we're diving into a part of diabetes care that often gets overlooked - self-compassion and looking beyond the numbers. I'm Trista Chan, a dietitian passionate about helping women manage their health without feeling defined by every metric. Today, I’m joined by my friend and colleague, Prabhsimran Saini, a Registered Dietitian and Certified Diabetes Educator who takes a hea...

When it comes to taming your pesky IBS symptoms, most of the content online is based in restriction. While dietary intolerances can be painful, there's usually a missing piece to the conversation: what you  can  eat instead to help manage IBS symptoms. Stay tuned as I reveal the facts behind common misconceptions, and share a practical, "nutrition by addition" approach to managing IB...

Struggling to balance a busy life and healthy eating? You don’t have to choose between the two. Meal prepping is often suggested, but let’s be honest — it can feel stressful, overwhelming, and sometimes leaves you with food that’s more of a chore than a comfort. If you're stuck in this frustrating cycle, it's time to switch things up. You don’t need a complete meal overhaul to see health b...

If you're feeling frustrated and overwhelmed by the conflicting information about managing your PCOS symptoms through diet, then you are not alone! Are you tired of counting grams of carbs and still not seeing the improvements you're hoping for? Maybe you've been neglecting the quality and timing of your carbohydrate intake, and it's leaving you feeling exhausted, moody, and cravin...

Now, as you can imagine, we get all sorts of questions about hormone health. We've compiled the Top 5 Questions about PCOS that commonly arise in our  PCOS Recovery Program and  Instagram.  My special guest is Cathy Chu, a hormone and digestion focused RD dietitian at The Good Life Dietitian. Cathy brings a wealth of experience and expertise in supporting patients with PCOS and overlapping fun...

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 episo...

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 outdat...

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 in...

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...

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...