Joyful Eating for PCOS and Gut Health (Trista Chan RD MHSc)

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

The Good Life Dietitian PCOS + Gut Health Toolkit

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

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 functional gut disorders.

In this episode, we answer the top questions:

1. Is coffee harmful for your hormones?
2. Why is it so hard to lose weight with PCOS?
3. Can going gluten-free and dairy-free help with managing PCOS?
4. What's the best diet for PCOS?
5. What's the best exercise for PCOS?

Resources:

• PCOS Recovery Program - Now Open for Enrolment (Starts October 2)

• Meet Cathy and Trista

References:

• Bu FL, Feng X, Yang XY, Ren J, Cao HJ. Relationship between caffeine intake and infertility: a systematic review of controlled clinical studies. BMC Womens Health. 2020 Jun 16;20(1):125. doi: 10.1186/s12905-020-00973-z. PMID: 32546170; PMCID: PMC7298863.
• 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
• Patel V, Menezes H, Menezes C, Bouwer S, Bostick-Smith CA, Speelman DL. Regular Mindful Yoga Practice as a Method to Improve Androgen Levels in Women With Polycystic Ovary Syndrome: A Randomized, Controlled Trial. J Am Osteopath Assoc. 2020 Apr 14. doi: 10.7556/jaoa.2020.050. Epub ahead of print. PMID: 32285088.
• Shele G, Genkil J, Speelman D. A Systematic Review of the Effects of Exercise on Hormones in Women with Polycystic Ovary Syndrome. J Funct Morphol Kinesiol. 2020 May 31;5(2):35. doi: 10.3390/jfmk5020035. PMID: 33467251; PMCID: PMC7739243.

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

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 learn:

• Why managing glycemic load is crucial for pregnant individuals with PCOS
• Safe and effective treatments for gestational diabetes
• How postpartum mental health is a significant concern for new parents
• Navigating potential chest feeding challenges for those with PCOS

Episode Links:

How to Manage Gestational Diabetes with Diet and Lifestyle

1-on-1 Nutrition Coaching

References:

1. Choudhury, A. A., & Rajeswari, V. D. (2022). Polycystic ovary syndrome (PCOS) increases the risk of subsequent gestational diabetes mellitus (GDM): A novel therapeutic perspective. Life Sciences (1973), 310, 121069–121069. https://doi.org/10.1016/j.lfs.2022.121069
2. Diabetes Canada. (2024). Gestational diabetes. https://www.diabetes.ca/about-diabetes/gestational
3. Facchinetti, F., Cavalli, P., Copp, A. J., D’Anna, R., Kandaraki, E., Greene, N. D. E., & Unfer, V. (2020). An update on the use of inositols in preventing gestational diabetes mellitus (GDM) and neural tube defects (NTDs). Expert Opinion on Drug Metabolism & Toxicology, 16(12), 1187–1198. https://doi.org/10.1080/17425255.2020.1828344
4. Ibrahim, I., Bashir, M., Singh, P., Al Khodor, S., & Abdullahi, H. (2022). The Impact of Nutritional Supplementation During Pregnancy on the Incidence of Gestational Diabetes and Glycaemia Control. Frontiers in Nutrition (Lausanne), 9, 867099–867099. https://doi.org/10.3389/fnut.2022.867099
5. Jorquera, G., Echiburú, B., Crisosto, N., Sotomayor-Zárate, R., Maliqueo, M., & Cruz, G. (2020). Metformin during Pregnancy: Effects on Offspring Development and Metabolic Function. Frontiers in Pharmacology, 11, 653–653. https://doi.org/10.3389/fphar.2020.00653
6. Koric, A., Singh, B., VanDerslice, J. A., Stanford, J. B., Rogers, C. R., Egan, D. T., Agyemang, D. O., & Schliep, K. (2021). Polycystic ovary syndrome and postpartum depression symptoms: a population-based cohort study. American Journal of Obstetrics and Gynecology, 224(6), 591.e1-591.e12. https://doi.org/10.1016/j.ajog.2020.12.1215
7. Ryssdal, M., Vanky, E., Stokkeland, L. M. T., Jarmund, A. H., Steinkjer, B., Løvvik, T. S., Madssen, T. S., Iversen, A.-C., & Giskeødegård, G. F. (2023). Immunomodulatory Effects of Metformin Treatment in Pregnant Women With PCOS. The Journal of Clinical Endocrinology and Metabolism, 108(9), e743–e753. https://doi.org/10.1210/clinem/dgad145
8. Slouha, E., Alvarez, V. C., Gates, K. M., Ankrah, N. M. N., Clunes, L. A., & Kollias, T. F. (2023). Gestational Diabetes Mellitus in the Setting of Polycystic Ovarian Syndrome: A Systematic Review. Curēus (Palo Alto, CA), 15(12), e50725–e50725. https://doi.org/10.7759/cureus.50725
9. Vanky, E., Isaksen, H., Haase Moen, M., & Carlsen, S. M. (2008). Breastfeeding in polycystic ovary syndrome. Acta Obstetricia et Gynecologica Scandinavica, 87(5), 531–535. https://doi.org/10.1080/00016340802007676

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:

• How to shift away from dieting mindset and find your own brand of a "healthy food mindset"
• Practical tips to reduce guilt and shame around eating
• Four gentle nutrition strategies to support your wellbeing and stabilize blood sugars this holiday season

Episode links:

• PCOS Recovery Program - join waitlist for February 2025

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. 

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:

• Blog how to build a balanced breakfast for balanced hormones
• Meal plans
• 1-on-1 nutrition coaching

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

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.

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 https://www.thegoodlifedietitian.com/pcos-recovery-program
• Follow Trista and the team at https://www.instagram.com/thegoodlifedietitian/

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.

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:

Aboeldalyl S, James C, Seyam E, Ibrahim EM, Shawki HE, Amer S. The Role of Chronic Inflammation in Polycystic Ovarian Syndrome-A Systematic Review and Meta-Analysis. Int J Mol Sci. 2021 Mar 8;22(5):2734. doi: 10.3390/ijms22052734. PMID: 33800490; PMCID: PMC7962967. Helena Teede et al. International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University.

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).

Lee I, Cooney LG, Saini S, Sammel MD, Allison KC, Dokras A. Increased odds of disordered eating in polycystic ovary syndrome: a systematic review and meta-analysis. Eat Weight Disord. 2019 Oct;24(5):787-797. doi: 10.1007/s40519-018-0533-y. Epub 2018 Jun 26. PMID: 29947018; PMCID: PMC7918293. Pirotta S, Barillaro M, Brennan L, Grassi A, Jeanes YM, Joham AE, Kulkarni J, Couch LM, Lim SS, Moran LJ. Disordered Eating Behaviours and Eating Disorders in Women in Australia with and without Polycystic Ovary Syndrome: A Cross-Sectional Study. J Clin Med. 2019 Oct 14;8(10):1682. doi: 10.3390/jcm8101682. PMID: 31615157; PMCID: PMC6832459.

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:

• Weight stigma can exacerbate health issues in those with PCOS
• Intrinsic factors like hormones play a significant role in weight gain
• Weight loss is often misprescribed as a treatment for unrelated health issues
• Body neutrality allows for a healthier relationship with self-image
• Diet and lifestyle changes can improve PCOS symptoms without focusing solely on weight

Episode links:

• PCOS Recovery Program - starts February 12th!

References

• Álvarez-Blasco F, Luque-Ramírez M, Escobar-Morreale HF. Diet composition and physical activity in overweight and obese premenopausal women with or without polycystic ovary syndrome. Gynecol Endocrinol 2011;27:978-81.
• Douglas CC, Norris LE, Oster RA, Darnell BE, Azziz R, Gower BA. Difference in dietary intake between women with polycystic ovary syndrome and healthy controls. Fertil Steril 2006;86:411-7
• Georgopoulos NA, Saltamavros AD, Vervita V, et al. Basal metabolic rate is decreased in women with polycystic ovary syndrome and biochemical hyperandrogenemia and is associated with insulin resistance. Fertil Steril 2009;92:250-5. 220. 
• 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.v1Himmelstein MS, Puhl RM, Quinn DM. Intersectionality: An Understudied Framework for Addressing Weight Stigma. Am J Prev Med 2017;53:421-31.
• Hosseini MS, Dizavi A, Rostami H, Parastouei K, Esfandiari S. Healthy eating index in women with polycystic ovary syndrome: a case-control study. Int J Reprod Biomed 2017;15:575-82
• Huijgen NA, Laven JS, Labee CT, Louwers YV, Willemsen SP, Steegers-Theunissen RP. Are dieting and dietary inadequacy a second hit in the association with polycystic ovary syndrome severityPLoS One 2015;10:e0142772.
• Moran LJ, Ranasinha S, Zoungas S, McNaughton SA, Brown WJ, Teede HJ. The contribution of diet, physical activity and sedentary behaviour to body mass index in women with and without polycystic ovary syndrome. Human reproduction 2013;28:2276-83.
• Moran LJ, Brown WJ, McNaughton SA, Joham AE, Teede HJ. Weight management practices associated with PCOS and their relationships with diet and physical activity. Human reproduction 2017;32:669-78
• Moran LJ, Noakes M, Clifton PM, et al. Ghrelin and measures of satiety are altered in polycystic ovary syndrome but not differentially affected by diet composition. The Journal of Clinical Endocrinology & Metabolism 2004;89:3337-44. 
• Puhl RM, Heuer CA. The stigma of obesity: a review and update. Obesity (Silver Spring) 2009;17:941-64
• Robinson S, Chan SP, Spacey S, Anyaoku V, Johnston DG, Franks S. Postprandial thermogenesis is reduced in polycystic ovary syndrome and is associated with increased insulin resistance. Clin Endocrinol (Oxf) 1992;36:537-43. 221.

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 Waitlist

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.thegoodlifedietitian.com

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 learn:

• How stress and lifestyle affect gut health

• Practical ways to recognize and address gut discomfort
• Mindful eating tips for the holiday season
• Setting boundaries around food talk to protect your mental health
• The role of self-compassion in developing a healthier relationship with food

Episode links:

Meet Cathy 

1-on-1 nutrition coaching 

How to Maintain a Healthy Food Mindset Over the Holidays

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:

• Resolutions often fail due to unrealistic expectations
• Focus on what you want to do, not what you want to avoid
• Sustainable habits require a mindset shift from rigidity to flexibility
• Small, consistent changes lead to significant improvements over time
• Reflect on your health values to create meaningful habits

Episode links:

• PCOS Recovery Program - February 2025 waitlist
• Free PCOS Symptom Tracker

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

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 craving more. It's time to break free from the carb confusion and discover a sustainable solution that works for you and your unique needs.

In this episode, you will be able to:

• Avoid These Common Carbohydrate Intake Mistakes to Better Manage PCOS Symptoms.

• Discover the Power of High Fiber Carbs for Effective PCOS Management.

• Learn How Timing Your Carbohydrate Intake Can Help Combat Insulin Resistance in PCOS.

• Uncover Your Individual Carb Tolerance for Personalized PCOS Management.

• Explore the Benefits of a PCOS Recovery Program for Improved Symptom Management.

Episode Links

• PCOS Recovery Program - starts October 2/2024
• www.thegoodlifedietitian.com

References

Xenou M, Gourounti K. Dietary Patterns and Polycystic Ovary Syndrome: a Systematic Review. Maedica (Bucur). 2021 Sep;16(3):516-521. doi: 10.26574/maedica.2020.16.3.516. PMID: 34925611; PMCID: PMC8643565.

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 benefits. Let's dive into easy, realistic meal prep tips that make healthy eating simple and time-saving. Discover practical solutions for creating balanced, nourishing meals without the hassle.

We cover practical, doable solutions so you can whip up balanced meals in a hurry.

In this episode, you will be able to:

• Discover time-saving meal prep tips for a hectic schedule
• Uncover the power of managing PCOS and health through diet and nutrition
• Master easy batch cooking strategies for a stress-free week
• Explore healthy grab-and-go snack ideas to fuel your day
• Learn how to add nutrition to takeout meals for a balanced diet

Episode Links

• www.thegoodlifedietitian.com
• Hormone and gut health meal plans

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 IBS with food.

In this episode, you will be able to:

• Discover effective ways to manage IBS through small dietary adjustments.

• Learn how to navigate lactose intolerance for a happier gut, without having to give up dairy.

• Explore a variety of soluble fiber sources that can aid in managing IBS effectively.

Episode links:

• Free Hormone + Gut Health Toolkit
• 1-on-1 nutrition coaching

References:

• Abdelhamid AS, Brown TJ, Brainard JS, Biswas P, Thorpe GC, Moore HJ, et al. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews. 2020;2020(3).  

• Hertzler SR, Savaiano DA. Colonic adaptation to daily lactose feeding in lactose maldigesters reduces lactose intolerance. The American journal of clinical nutrition. 1996;64(2):232-6.

• Suarez FL, Savaiano D, Arbisi P, Levitt MD. Tolerance to the daily ingestion of two cups of milk by individuals claiming lactose intolerance. The American journal of clinical nutrition. 1997;65(5):1502-6.

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 heart-centred approach to diabetes care.

Together, we’ll explore why managing diabetes often feels like a balancing act with A1c levels, fasting sugars, and daily glucose checks - and why it’s so important to look beyond these numbers. We’ll cover:

• Why many people with diabetes feel defined by their numbers, and how this can affect their well-being.
• How to respond with self-compassion, rather than self-criticism, especially when setbacks like high blood sugar readings happen.
• Three practical tips for overcoming diabetes burnout and reconnecting with your health journey.

Episode links:

Prabhsimran Saini's ⁠⁠Instag⁠r⁠am⁠⁠ @southasianrd

Prabhsimran Saini's LinkedIn

Meet the team

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 Waitlist (available wordlwide)
• 1-on-1 Dietitian Nutrition Coaching Programs (available for Ontario and British Columbia 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 

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:

• The Good Life Dietitian
• 1-on-1 Nutrition Consultation