The Female Health Podcast (MjNutrition)

If you are wanting to take action and see some changes pretty quickly with your PCOS than here 3 things you can get started on straight away. 

1. Blood sugar balance

2. Strength training

3. Inositol supplementation

All the above are evidence based and are proven to be effective in supporting PCOS and reducing symptoms. 

Watch the PCOS Made Simple Masterclass here https://mjnutrition.ie/register/pcos-masterclass-sign-up/

If you would like some extra support, join my group coaching where you will be part of a community of like minded women working on their PCOS. 

Submit your enquiry here and I will be in touch https://form.jotform.com/220053370463345 

Instagram @mj.nutrition_

In this episode we cover a huge problem most women with PCOS have; insulin resistance. Insulin resistance affects over 80% of people who have PCOS, so knowing how you can manage it is essential. 

Here is what we covered: 

Why understanding insulin resistance and PCOS is important.

What is Insulin Resistance?

How Does Insulin Resistance Affect PCOS?

Symptoms of Insulin Resistance and PCOS

Nutrition Steps to Improve Insulin Resistance

Can You Reverse Insulin Resistance?

Blood Tests to Get Done

Medication and Supplements for Insulin Resistance. 

If you want help with PCOS apply for 1:1 coaching. 

On this weeks episode I go through the tools that can help you with emotional eating. 

If you find emotional eating is slowing down your progress and you're not reaching your goals, 

Apply for 1:1 Coaching here  

In this episode I answer one of my current clients in the 8 week PCOS Fat loss Programme question. 

"What to do when you can easily focus on negative for example scales not moving and trying not to get bogged down on that even though I know I’m healthier and making good choices as well as living"

Listen to find out my advice for her

Want to get coaching for your PCOS and fat loss goals

Apply now 

In this episode, we explore effective strategies to increase your energy levels during PMS week.

From nutrition tips to practical strategies and stress management techniques, we cover it all. Learn how to make small yet impactful changes to your routine that will help you feel more energised and vibrant, even during those challenging days.

Tune in for practical advice and actionable tips to help you thrive throughout your cycle.

Apply to work with me 

Before embarking on achieving healthy balanced hormones, follow these steps to give you a good solid foundation and start. 

In this episode I discuss

What type of conditions may be caused by a hormonal imbalance. 

The 5 steps to achieving hormonal balance

1. Blood test analysis

2. Review bad habits

3. Finding your big Why

4. Addition of good habits

5. Getting support. 

Link to the "4 weeks to Healthy Hormones" https://form.jotform.com/213624805950355

Don't forget to subscribe and leave a review. 

Follow me on instagram @mj.nutrition_ for more female health content 

On this episode I had the lovely Cory Crowley @coco_ryry who is just a positivity queen and a breath of fresh air. 

Cory is a life coach and coach with OHFitness and helps people to be healthy on the inside out. She knows its not all about the food and the exercises you do but the inner work that matters. 

We have a very open and honest chat about how to start putting yourself first, being single and happy and her own PCOS story and managing it. 

Please leave a review if you enjoyed this episode and follow me on instagram @mj.nutrition_

This is a slightly different episode.

One of my good friends Ailbhe McHugh comes on and shares her own experience with female health.

She talks about Her journey and getting to know her hormones

Her experience on the pill and anxiety

Her post pill acne

Her GAA journey and how knowing her cycle helped her performance.

This is something I will do more of on my podcast, get people coming on sharing their own personal experiences with getting to know their hormones.

In this episode I talk about the struggle I see many of my clients going through right now and this is both lockdown and diet fatigue. 

At the moment we have no stimulation outside of our work and home lives which is having a massive impact on our mood and energy levels which subsequently effects our motivation and drive to make behaviour changes and keep them. 

I talk in this episode about having some self compassion, reflecting on triggers and whether it is hunger or emotional eating that drives overeating, how having self respect for yourself is a better way of making behaviour changes rather than focusing solely on weight loss and that ditching the scales might be the best thing for you right now. 

Follow me on instagram @mj.nutrition_

Jayne is a nutritionist like a lot of likeminded views to myself with regards nutrition, health, the scales, fat loss and more. 

I loved this chat and felt like a conversation with a good friend even though we've never met before. 

Jayne has a no nonsense approach to nutrition and I can tell she has a lot of empathy for her clients and that she loves what she does. 

This is for anyone who wants to support themselves right now with no nonsense nutrition advice, understand the cycle and how to get in tune with it for training and performance, whether the contraceptive pill impacts performance and training and wants to hear some great mindset advice. 

@jayne_realnutrition

Follow me on instagram @mj.nutrition_

In the episode Jade Dunne who has her own page @cluelessbutcurious on instagram,  chats to me about her contraception journey which started at 15 and what a rollercoaster it was. 

She talks about sexual health, hormones, contraception, smear tests and so much more. 

This episode is a free for all and such a good laugh to record. 

Jade set up her own account to open up the conversation about contraception and try to get beyond the confusion to help others. 

This is Jades own experience and not to be taken as medical advice. 

Have you been told before you don't have PCOS because you're not overweight. 

Or did you think it wasn't possible to have PCOS because you're not overweight? 

In this weeks episode I go through how it is very possible to have PCOS regardless of whether you are overweight or considered a normal weight. 

I explain the diagnostic criteria, the hormonal profiles, clinical presentations and go through some studies to help clear up this area that can often go misdiagnosed. 

Watch my PCOS Masterclass https://mjnutrition.ie/register/pcos-masterclass-sign-up/

Watch my Know Your Flo Masterclass https://mjnutrition.ie/register/know-your-flo-masterclass-sign-up/ 

Interested in working with me? Fill out this enquiry form and I will be in touch https://form.jotform.com/220053370463345 

On this weeks episode we explore strategies to manage your holiday without undoing your progress and supporting your fat loss goals.

There will be strategies for before you go and when you get there. 

We will also get into how to eat out and enjoy yourself whilst also not losing the run of yourself. 

If you would like more support for your fat loss goals, join the next 8 week PCOS Fat loss programme starting July 8th 

Sign up here 

Join me in this new episode as we delve into the world of PCOS and discover sustainable strategies for achieving and maintaining fat loss.

Uncover the non-negotiables crucial for managing PCOS, from balanced nutrition to mindful practices. 

I share personal insights, including the impact of prioritising protein, maintaining regular meals, and the importance of quality sleep.

Learn how reducing alcohol and avoiding overly restrictive approaches can lead to lasting success.

Tune in for practical tips and a celebration of non-scale victories on this journey to a healthier, happier you.

Join the 8 week PCOS Fat Loss Programme starting Monday 11th March. 

Or join the waitlist for 1:1 PCOS Nutrition Coaching. 

Shane Walsh from @shanewalshfitness specialises in female fat loss and supports women lose weight and educates them on hormones and the menstrual cycle to help them get the most out of their training and nutrition.
You will get loads of good pointers from Shane in this episode.

We chat about

Hormones and fat loss

The phases of the menstrual cycle and their effects on cravings and training

PCOS and the pill

Lifestyle measures

In this weeks episode I let you in on how to snowball effects works for your PCOS goals. 

If you have a big goal such a getting pregnant or losing a lot of weight it can be hard to know if what you are doing is even working. 

But there are ways to check in -this is what I chat about on this weeks episode. 

Join the 8 week Fat Loss Programme starting Monday the 13th May 

Apply here for 1:1 coaching 

On this weeks podcast I am doing my first solo episode in a while 

I am breaking down my recommended strategy for managing your health goals over Christmas so you don't have to start all over again in January. 

Whether your health goals are PCOS management, weight loss, having a better relationship with food or improving your digestive health- there is at least one strategy you can choose from to keep you feeling your best at this time of year

These are the methods I use myself and that my onw clients practice at these times of year

There is no restirction or need for having a miserable Christmas just because you want to stay healthy and work on your goals. 

Have a listen and let me know what you think. 

To join the PCOS Reset Bootcamp on the 9th January,  sign up here and I will send you a payment link. https://mailchi.mp/mjnutrition/emwpnfn8t3

If you want to enquire about 1:1 coaching in the New Year, fill out this enquiry form to get started. https://form.jotform.com/220053370463345 

Thank you for listening to the podcast 

In this episode I chat with Nathalie Lennon, a Nutrition and Health coach, Personal trainer and creator of positive content on instagram @Nathlie Lennon.

This is an extremely open and honest conversation with Nathalie who shares the struggles she had dealing with an eating disorder and the complexities involved in overcoming it daily. We chat about calorie tracking, relationship with food, body image and hypothalamic amenorrhea. 

It is an incredible insight into the difficulties people go through with an eating disorder and I am extremely thankful to Nathalie for sharing her powerful journey. 

Leave a review on iTunes

Struggling with late-night cravings due to PCOS?

Dive into our latest episode where we unravel the connection between Polycystic Ovary Syndrome and those nighttime urges. 

Discover practical strategies to balance your diet, optimise meal timing, and foster mindful eating for better PCOS management.

Join us as we explore the intersection of nutrition, emotional well-being, and sleep hygiene, empowering you to conquer those cravings and nourish your body.

Tune in for expert tips and a supportive discussion that's sure to make a difference in your PCOS journey!

Join the waitlist to work with me 

Join us on this empowering episode as we delve into the world of PCOS , exploring breakthroughs, strategies, and answering this weeks client questions. 

From breaking through weight loss plateaus to mastering strength training, we chat about  practical tips and insights to help you take control of your health and well-being with PCOS.

Apply for PCOS coaching 

On this weeks episode, I answer some of your questions. 

Apply for PCOS Nutrition Coaching 

If you dread aunt flow coming every single month due to the debilitating PMS crap you have to deal with then you will find this helpful. PMS is not normal if it is debilitating, impacting your everyday life, making you lash out at loved ones, raid the fridge because nothing will fill you and cripple you with anxiety and low mood. You don't have to put up with this every month1 This episode I will chat about what PMS is, how your hormones work, how to get them in balance and foods and supplements that can help.

Follow my instagram https://www.instagram.com/mj.nutrition_/ Send me a DM if you have any questions

Email for enquiries: mary-jo@mjnutrition.ie

Subscribe to my Youtube channel to watch my podcasts https://www.youtube.com/channel/UCT2jueTRuDvCGs2KQZRM_Yg?view_as=subscriber

This is an incredibly empowering episode for anyone who feels fed up or deflated with not feeling listened to or heard by their health care practitioners. 

Aoife was an endometriosis sufferer and was dealing with an incredible amount of pain. 

She was given two options, go into early menopause at 26  or remove one of her ovaries. 

Aoife took her health into her own hands and her story is remarkable. 

I hope you enjoy this episode and that it gives you hope if you are a PCOS or endometriosis sufferer. 

*This is Aoife's own personal experience and you should get personalised nutrition recommendations for your individual needs with a dietitian or qualified nutritionist 

Instagram: @mj.nutrition_

Claire was one of my clients who worked with me to support her PCOS, underactive thyroid and help with coming off the pill. 

Claire's main problems were really bad sweet cravings and needing support with losing body fat while still maintaining her perfromance for sports. 

Claire also relied on 12 nurofen plus for her periods and would struggle with intense period pain. 

Learn how the small changes she made helped her change her overall health and wellbeing in this episode. 

It was amazing to see the power of little changes make such big differences for Claire over the course of working with her as her coach. 

If you would like to enquire about working with me fill out this enquiry form 

https://form.jotform.com/220053370463345

The new sign up for the PCOS Rest Bootcamp will be open soon, so make sure you're on my mailing list to be first to hear of the 8 week challenge starting. Newsletter sign up

Have you ever wondered if you can cure your PCOS for good?

On this weeks episode I let you know the truth about this. 

If you want to work with me, complete this form and tell me more about yourself

Join us on a transformative journey with Hannah as she shares her inspiring tale of reclaiming control over her health and well-being. Living abroad, overwhelmed and lacking structure, she decided it was time to rewrite her story. Returning to Ireland to resume teaching, she embarked on a journey to conquer PCOS and take charge of her weight.

Discover how Hannah celebrated small victories, from the joy of stress-free holidays to the establishment of sustainable habits like eating a nourishing breakfast, mastering the art of meal prep, and embracing restorative sleep.

Hannah achieved what she believed was impossible: shedding one stone and bidding farewell to the anxiety. The pinnacle of her triumph? After ten months of silence, her periods returned, marking a profound shift in her overall well-being. She began to shorten her cycle and get more regular periods following this return. 

Get ready for a candid and uplifting conversation as Hannah shares the strategies, mindset shifts, and daily practices that propelled her towards lasting wellness. Tune in for insights, laughter, and a reminder that every journey is unique and every little win is worth celebrating. 🌟💚

Join us in this empowering podcast episode as I chat with Louise, a remarkable past client who has triumphed over the challenges of PCOS.

From navigating overwhelm, irregular cycles, and hormonal chaos, Louise shares her transformative journey to newfound confidence, a healthier relationship with both food and herself, and the achievement of regular cycles and balanced hormones.

Her story is a beacon of hope for anyone facing the complexities of PCOS, offering insights, inspiration, and practical tips for reclaiming control over physical and emotional well-being.

Tune in to discover the resilience and strength that turned Louise's PCOS narrative into a tale of triumph."

Apply to work with me here 

On this weeks episode I talk about one of the most common struggles women with PCOS have. 

Losing weight. 

For women who have PCOS it can seem much harder to lose weight. This can be deflating and discouraging. 

That is why I have created a programme specifically for women with PCOS who want to lose weight and keep it off. 

This is not just any fat loss programme it is made for someone who has PCOS by a nutritionist who has PCOS. 

You will also learn in this episode what makes this programme different and how you will begin to lose weight following the guidance in the programme. 

Join the waitlist today for the 8 week programme 

On this weeks episode I explain why your appetite changes coming up to your peroid. 

This will help you to know what foods to eat more of and how to eat so you can continue to lose weight. 

It will also help you get rid of those cravings that take over and you feel you have no control. 

Apply here for PCOS Nutrition Coaching 

On this weeks podcast episode we have a client Q/A from my 1:1 and 8 week coaching ladies. 

We talk about dealing with shift work when you are trying to lose weight, strategies for effective meal planing and prepping.

How to deal listen to hunger and fullness cues and knowing when to eat or not. 

Cycle Syncing: Nutritional needs for each phase of the menstrual cycle, with a focus on managing cravings and mood swings, especially during the luteal phase.

The Benefits of Myo-Inositol: An in-depth look at how myo-inositol can improve insulin sensitivity, support reproductive health, manage PCOS symptoms, enhance fertility, and boost mental health.

Want more support

Apply  for coaching

In this episode I answer questions from the audience 

I answer a question from Aine who wants to keep exercising during lockdown but also who wants to get her period back. It covers hypothalamic amenorrhea and the impact of high stress on delaying or stopping your cycle completely. 

I answer a questions on supporting ovulation for a woman trying to conceive. 

And I discuss the optimal diet and if plant based diets are the best for hypothyroidism and PCOS for Ciara. 

Please leave a review

Instagram: @mj.nutrition_

On this episode, I talk about the what the pill does to your own hormones and what we should be told before taking it. I talk about our own natural cycle and how to harness the power of it and I talk about post pill syndrome. Some women feel like a stranger in their own body on the pill and some can feel horrible effects when they come off it. The transition period between being on the pill to coming off it, I believe is the time to make this easier and to feel less effects coming off it and to regulate your cycle fast. 

https://mailchi.mp/a7f33f2cf58d/knowyourflo-5115382

https://mailchi.mp/b35e808c11d1/yk4hzet4vt

Follow @mj.nutrition_ 

Ciara Butler joins me on this weeks episode to talk about her love for travel and why solo travel has changed her life. 

This was a really fun episode to record and hopefully to listen to also. 

Ciara's enthusiasm for life, adventure and new experiences is infectious and this should inspire anyone who is thinking of doing something new or different outside of their comfort zone. 

We chat about 

Travelling solo and safety as a woman

Practical tips when going away on your first solo trip 

Why solo travel should be done at least once 

Finding out your values and why they are important

Raising your energy (vibe)

Getting outside your comfort zone

And lots more

Thank you Ciara for coming on

You can follow her on instagram @ciarabutlerrr

Follow @mj.nutrition_ for female health content. 

If you struggle to lose weight with PCOS, you have probably made some of these mistakes. 

In this episode I go through the 3 most common mistakes that most new clients starting to work with me have done 

I also give you the 3 things you can do instead to improve your weight loss progress

If you are stuck and want to kickstart habits for weight loss

Join a 5 day prep challenge before the next round of the 8 week PCOS Fat Loss Programme starts. 

Sign up here 

On this weeks episode I answers questions I got over on instagram. 

This is related mostly to people with PCOS but will help anyone who is struggling with weight loss and hormonal issues. 

Q1. I struggle to lose weight and stay in a calorie deficit. How to lose weight when you have PCOS. 

Q2. How to regulate my period with PCOS -is it even possible.   

If you enjoyed this weeks podcast episode please leave a review and share with someone you think it will help. 

To enquire for 1:1 coaching apply here

On this weeks episode I am joined by the fabulous Emma Kehoe. 

I had listened to Emmas own podcast episode about her fertility journey and I was so honoured she agreed to come on to share it on my podcast. 

This episode is a no holds barred conversations about being a woman in your 30's dealing with everything from break ups, relationships ,friendships, and fertility. 

Emma is so open and honest and gives really inpsiring, actionable advice that many of us can really benefit from. 

Self love and self worth are most important and this is something we chat a lot about too in the episode. 

I really loved this epsiode as it was an honest and relatable conversation between two women and I got to chat about things I don't speak about as much on the podcast. 

I realy hope you enjoy this episode. 

Stress creeps in to our lives on a daily basis now and there is no one who hasn’t experienced it from time to time.

Stress and our sex hormones are very much linked together and work along the same pathways. 

I chat about the different types of stress and how some stress is good and how chronic stress impacts us.

How to look after yourself and fill your cup up so you are more resilient to stress

Lifestyle and nutrition that help increase your resilience to stress

In this week's episode, we're delving into the nutrition queries that have come directly from our wonderful clients within the MJ Nutrition community – individuals engaged in both 1:1 coaching and group coaching sessions.

Question 1: The Mysteries of Calories in Olive Oil and Seeds

• Ever wondered if the calories in olive oil and seeds count towards your daily intake? Our clients have too! We're breaking down the nutritional aspects of these kitchen staples to help you make informed choices on your PCOS and weight loss journey. 

Question 2: Decoding Dairy - Are Yogurt and Cheese Healthy Fats?

• Dairy can be a source of confusion when it comes to healthy fats. Join us as we explore whether yogurt and cheese make the cut and how you can incorporate them into a balanced diet.

Question 3: High Protein Vegetarian Snack Ideas for PCOS

• Our clients frequently ask for tasty, vegetarian snack ideas that align with their health goals and support PCOS. Tune in for creative and satisfying high protein vegetarian snack suggestions that cater to both your taste buds and nutritional needs.

Join us as we dive into these insightful questions, share expert insights, and provide practical tips for optimising your nutrition. Remember, these questions are sourced directly from the real experiences and concerns of our MJ Nutrition clients. 

Want to be part of this supportive community for PCOS and hormones- fill out this short application form to see if it is a good fit for you. 

In this episode I talk about some common myths and misconceptions around hormones, periods and diets. 

1. Periods shouldn't be painful

2. Long cycles are not normal and a bleed doesn't mean you have ovulated.  

3. Pill bleeds are not the same as period bleeds

4. The danger of low carb and low fat diets

5. Doing more harm than good by over exercising. 

Follow me on instagram @mj.nutrition_

*Trigger warning* dicusses miscarriages in the epsiode. 

Leila is the founder of the company MyOva. 

Leila was diagnosed with PCOS in her teens. 

Leila experienced six miscarriages. 

She used her diagnosis and experience to find a way to help more women like her and became the founder of her company. 

MyOva is a supplement providing the holy grail for PCOS: myo-inositol. 

Leila shares her remarkable story and happy ending with the birth of her two boys. 

Leila is also looking to get PCOS and endometriosos on the school curicullum in the UK, to help young girls recognise the signs and symtpms and know more about these conditions earlier on.

I think this would be a huge step forward for PCOS and endometriosis. 

If you are living in the UK, you can sign the petition here: https://petition.parliament.uk/petitions/623415

Unfortunately it is for UK residents only. 

In this weeks episode I go through some of your questions you asked me on instagram. 

How do I know if i am ovulating or if its an anovulatory cycle?

I have hormone related weight gain, how do I lose weight?

When and how much inositol do I take? 

https://www.myovacare.com/mary-jo-maguire Use code "MJ10" for 15% off the myo-inositol supplement I use. 

Sign up to my mailing list to be first to hear of the new PCOS Reset Bootcamp starting 13th March

http://eepurl.com/hAm5sz

Robyn is a qualified nurse and self care and wellness coach. 

She experienced her own health troubles when she had heart problems and suffered burnout. 

She explains how practicing more self care changed her quality of life and her health. 

In this episode we talk about: 

• The difference between stress and burnout
• Is there a type of person more susceptible to stress
• How stress impacts our digestion, hormones and immune health
• Is all stress bad?
• Why are we so stressed now?
• How to build your own self care practice
• Self care when going through fertility struggles

You can check out the space here

If you want to enquire about 1:1 coaching for PCOS and hormones complete this form here 

In this episode I talk about Carbs. 

They are often demonised in the fat loss and PCOS community and I want to help explain why they shouldn't be. 

I talk about my own experience doing low carb diets. 

Why carbs are actually important for our stress levels, gut health and mental health. 

Carbs, insulin and PCOS

Building up your carb tolerance after keto or low carb diets. 

And just general ramblings about carbs being amazing. 

Follow me on instagram @mj.nutrition_

Please share and or leave a review on iTunes. 

In this weeks episode I chat with yin yoga lover, Elisa Looby about her transition from being a busy accountant and getting up at 4am to do a workout to living in remote Donegal, practicing yin yoga and preparing for motherhood. We talk about her struggles with body image and self acceptance, how to learn to accept yourself and realise you are beautiful, social media triggers and detoxes, listening to your body and your gut instinct, feeling your boobs (you have to listen) and pregnancy and preparation for motherhood during corona virus. This episode is light but full of wisdom and Elisa has an infectious positive energy you can't help but get from her. 

Follow me on instagram @mj.nutrition_ or email for enquiries to mary-jo@mjnutrition.ie

On this weeks episode I share my evidenced based and tried and tested tips for excess facial and body hair growth and hair loss seen in women who have PCOS. 

MyOva myo-inositol: Use code MJ10 for 15% off

Application form to work with me 

The Fertility Awareness Method. 

What is it? It is for you? And how to do it? 

I talk about how this works and how to use it as an effective contraceptive tool without hormones or as a way of identifying your fertile window if planning to conceive. 

Leave a review if you like this episode

Follow me on instagram @mj.nutrition_

In this episode I had the lovely Aisling O'Kelly from @aoknutrition on to chat with me about everything to do with your hormones. 

Aisling is a fountain of knowledge and breaks everything down in such a great way for you to understand what is going on in your body. 

We cover some questions about the pill. 

The role of herbal medicine in supporting your hormones

The realistic way of tracking your cycle

Common PMS issues that aren't normal

PCOS and hirsutism. 

This is a great one for anyone curious to learn more about their hormones and why we should care about getting our period every month. 

You can find Aisling on instagram @aoknutrition. 

Please subscribe and leave a review on iTunes

Find me @mj.nutrition_

For nutrition coaching email: mary-jo@mjnutrition.ie

Having worked with over 100s of women with PCOS trying to lose weight. 

There has been one common problem they all faced at one stage or other

This problem slowed down their ability to lose weight

Find out what it is and 3 things you can do about it. 

Follow my instagram @mj.nutrition_

Apply to work with me here

Sign up to the next 8 week PCOS Fat Loss programme today- we start Monday 9th Sept. 

In this episode, we're diving into the perfect post-holiday reset to help you kickstart your PCOS-supportive habits after a long weekend or holiday break.

Holidays are a time for celebration and indulgence, but they can also throw off your routine and impact your PCOS symptoms. Join us as we explore practical steps to get back on track with hydration, balanced nutrition, gentle exercise, sleep hygiene, and stress management.

I'm also thrilled to announce a special, FREE 5-Day PCOS Challenge designed to guide you through this reset process with daily tips, nutrition, lifestyle, and mindfulness exercises. Whether you're new to PCOS management or looking to reinforce your healthy habits, this challenge is for you!

Tune in to learn how to:

• Hydrate and detox effectively
• Plan balanced, PCOS-friendly meals
• Ease back into an exercise routine
• Improve your sleep quality
• Manage stress with simple techniques

Don’t miss out on this opportunity to join a supportive community and start feeling your best. Sign up for the challenge now and invite your friends to join you for added motivation!

Sign up to Free challenge here

Apply to work with me 

Do you struggle to say on track coming into summer?

Do you want to feel confident and look your best whilst also keep your PCOS under control. 

Listen to the habits and strategies my clients incorporate to ensure they get sucessful results and feel their absolute best coming into summer. 

Get early bird access to The 8 Week PCOS Fat Loss Programme here 

Apply for 1:1 PCOS Coaching here 

In this episode I was joined by Registered Nutritionist Aisling Daly. 

Aisling works with clients on an individual level helping them with  improving their relationship with foods and intuitive eating. 

We have a great conversation on:

Health promoting behaviours vs weight loss as a metric for overall health

Social medias influence on 20-30 year olds vs teenagers at present. 

Diet culture and its impact on mental and physical health

What is intuitive eating and who is it for?

Overcoming negative body image and being a certain size

Overcoming the all or nothing mentality

Aisling is a fountain of knowledge when it comes to our behaviours and habits around food- check out her instagram @nutri.ais

Follow me on instagram @mj.nutrition_

Subscribe and leave a review 

In this episode I chat about my own PCOS type and how identifying what type I have has helped me manage it so much better. 

Trying to self diagnose your PCOS and managing it yourself can be like shooting in the dark, you may get lucky but it will take a lot longer and be a lot more hard work. 

I help you figure out what you need to look for to diagnose your PCOS and to get to the root cause so you can target it effectively. 

I also discuss some misconceptions about PCOS and how it can also get confused for Hypothalamic amenorrhea. 

Find me on instagram @mj.nutrition_ 

On this episode I am joined by Brian Keane, online fitness coach and nutritionist. 

He has helped a huge amount of people achieve their health and fitness goals. 

Brian and I talk about

Female fat loss- what's the secret

Training for women and what type you should do

The role of the female cycle in fat loss, cravings and training

Mindset for fat loss 

Thanks to Brian for coming on. 

Please leave a review 

Follow me @mj.nutrition_ 

In this weeks epsiode I give my top tips for PCOS that I follow myself and that my clients follow to get long lasting results. 

PCOS is a life long condition and not something a quick fix can sort out. 

That's why we need to find manageable lifestyle hacks that you can do for the rest of your life so you can be free of PCOS symptoms. 

Listen for my favourite, evidenced based top tips. 

And if you're suffering with PCOS symptoms and want to learn how to manage them for the rest of your life then fill out this questionnaire and I will get in touch with you. 

Lisa McFarland who you will find on instagram relationship.coaching.ni is a relationship coach that works with couples and individuals to help them build healthy relationships. 

Relationships are a huge part of our lives and if they are not good for us they can put a lot of stress on us and ultimately our health and hormones can suffer. 

In this episode Lisa talks about .

What a healthy relationship looks and feels like. 

What an unhealthy relationship looks and feels lik

Gaslighting and narcissistic behaviours 

Advice for singles in the pandemic 

Honouring your period 

Sex, intimacy and libido

Check out her instagram https://www.instagram.com/relationship.coaching.ni/

Follow my instagram https://www.instagram.com/mj.nutrition_/

Leave a review if you enjoyed this episode

On this episode I spoke with Alannah Buckley and Katie McNicholas who are part of a social enterprise called Any Time Of The Month which works on breaking the taboo around periods and creates awareness on period poverty in Ireland. 

Period poverty effects many women in Ireland today and this is fantastic initiative that helps remove the stigma around periods and bring the conversation into the education and workplace environment. 

To buy a badge and support the initiative you can visit the website www.anytimeofthemonth.com

Visit their instagram page @anytimeofthemonth

Follow me on instagram @mj.nutrition_

On this episode I share a recent podcast episode I did on the Paul Norton Podcast. 

We chatted in depth about PCOS

The different types

Is PCOS a metabolic issue?

Does your type even matter?

Resistance training, fasted training

Stress and burnout

Emotional eating

Habits

And a lot more

Thanks Paul for having me on. 

Sign up to my Know Your Flo Masterclass going live Nov 18th @7.30pm 

 https://mailchi.mp/a2c12f49b66b/knowyourflo

Instagram: @mj.nutrition_

In this episode I break down some of the foods I recommend to my clients to help support their hormones. 

When it comes to the best foods, it is better to look at your over all diet as no one food alone will transform your health. However these are some foods that are good to add to your current diet that are easy to find, affordable and provide essential nutrients for your health and hormones. 

Check out my instagram @mj.nutrition_ for more female health content. 

If you are thinking about working with a nutrition coach to support weight loss, hormonal support, digestive support, to improve your relationship with food etc then book your complimentary call here https://app.acuityscheduling.com/schedule.php?owner=18468741 

In this episode, we dive deep into the world of fertility and PCOS.

We'll chat about the specific challenges that women with PCOS often encounter when trying to conceive, from irregular cycles to hormone imbalances.

But don't worry—I'll share actionable strategies and tips to support fertility and improve your chances of conception.

Let's empower ourselves with knowledge and explore the path to fertility success together!

If you are inspired to take action enquire to work with me, there are 1:1 and group coaching options available. 

Apply here 

Your Wellness Collective is a supplement and lifestyle business that provides personalised supplement plans for your own individal requirements. 

Jennie Haire a Nutritionist and founder of Your Wellness Collective joins me to chat about the business and supplements. 

Some of the topics covered were

Supplements and their role in our health nowadays. 

Why we may need them more now than ever?

Which supplements are most essential?

Why supplements may be needed before coming off the pill

Supplements for fertility and pregnancy 

Supplements for skin 

Why it is important to get advice around certain supplements. 

You can find Your Wellness Collective on instagram @yourwellnesscollective 

Or check out their website https://yourwellnesscollective.ie/pages/about-us 

I hope you enjoyed this episode and if you did please leave a review and rating it is really appreciated. 

Claire Fealy joins me on this weeks episode and we discuss all of the deep stuff that gets in the way and stops us from making progress. 

Claire is clearly passionate about her job and has such a wealth of knowledge and a great skillset to make her a great coach for anyone. 

We chat about 

Self worth and self compassion

People pleasing

Boundaries

Tips for working on all the above

Follow @clairefealymindsetcoach

Follow @mj.nutrition_ for more female health content

Thank you for listening, please leave a review on iTunes

In this episode I break down the phases of the menstrual cycle into the seasons: Winter, Spring, Summer and Autumn and chat about how each phase you show up differently and how to work with these flows in hormones and not against them to feel your best. I chat about tracking your cycle and how to do this effectively and I discuss what happens when you are on the pill and what you can do to support this transition when coming off and what to expect. 

Follow my instagram @mj.nutrition_ and send me DM if you have any questions. 

Subscribe to the podcast if you are enjoying it

On this weeks podcast I’m joined by Shane Walsh- nutritionist. 

Shane was my first ever guest on the podcast and delighted to have him back on again

Here are some of the topics we discussed- there were some tangents in there too

Diet clubs

Emotional eating

Is dieting easy?

Boundaries and people pleasing

The 5 F’s  fitness, finance, focus, fun, family

Dealing with negative self talk and the inner bully

PCOS and weight loss- is it harder or not?

Really great points in this from Shane that many of you will get benefit from- I know I did

Please listen to the podcast on Apple or Spotify

And leave a review

Weekly Q/A:

Is there an optimal way to break down macros at meals?  I know I should front load my calories, but is there any advantage to front loading protein too?

Good pre gym food, if working out in the early morning?

Best snacks to have. 

Join the waitlist for 1:1 coaching 

This weeks episode I am joined by Giulietta otherwise known as The Hormone Whisperer. 

Giulietta and I chat about so much to do with the menstrual cycle, why we are so out of touch with our own bodies, dealing with medical gaslighting and not being heard or understood, the benefits to knowing your own cycle, why we are closely related to the moon phases and so much more. 

You can follow Giulieta on Instagram at @hormones_in_harmony

Watch my free PCOS masterclass here https://mjnutrition.ie/register/pcos-masterclass-sign-up/

Thank you for listening to the podcast this week. 

What your hormones are trying to tell you

In this weeks episode I discuss why you might feel more hungry at certain times of the month and why it might be impacting your weight loss progress.

Common PMS symptoms

What is PMS

Why do some people get it much worse

What can you do about it

What foods you should eat to help balance hormones

What are my recommended supplements

Hormone balancing supplement  

Use my code MJ10 for 10% off

Enquire about 1:1 coaching here 

Orla O’ Flaherty joins me this week on the Female Health Podcast. 

Orla is a herbalist and naturopath with a focus on female health.

She places a big emphasis on nutrition and lifestyle changes to support healthy periods, endometriosis, PCOS and fertility. 

Having had her own struggles with endometriosis and chronic period pain, she helps women to have healthy periods using nutrition, supplements and herbs. 

We chat about

PMDD

PMS

The pill

Nutrition for hormones and gut health

Supplements and herbs

You can follow Orla for really helpful content on instagram @orla_naturopath_herbalist

On this weeks episode I chat with @f.i.g_nutrition_ Sarah Hawkins, Registered Nutritionist and yoga teacher.  Sarah works with clients with IBS and who have a poor relationship with food. We talk about the low FODMAP diet and it's pros and cons, the role stress plays in gut health issues, IBS and managing your relationship with food over the festive period. 

Follow my instagram https://www.instagram.com/mj.nutrition_/ and send me a DM if you have any questions. 

Email mary-jo@mjnutrition.ie for enquiries. 

Subscribe to my youtube channel to watch the podcasts https://www.youtube.com/channel/UCT2jueTRuDvCGs2KQZRM_Yg?view_as=subscriber 

Join us on for this weeks podcast, as we explore the complex feelings of guilt, loneliness, and pressure that often accompany dining out and social gatherings.

Whether you're managing dietary restrictions, dealing with social norms, or simply trying to find balance, this podcast offers practical advice, personal stories, and expert insights to help you enjoy social occasions without compromising your emotional well-being.

Tune in for supportive conversations and tips on how to navigate these common challenges with confidence and compassion.

Apply for 1:1 Coaching 

This week I am joined by wellness buiness mentor Vicky Shilling. 

Vicky has a really interesting journey from a career in the classical music industry to beginning her now estalished career in the wellness business after dealing with IBS herself. 

We chat about a lot that is relevant whether you are self employed or not. 

Social media and comparison syndrome

FOMO of social media

Mindset and self belief

Just taking action

IBS-is it just about food?

Martyr syndrome

Masculine and feminine energy

Digital minamilism

Vicky has written her own book "Just Start Now" which is all about doing the work and taking action. 

Check out her website https://vickyshilling.com/ 

Thank you for listening to this weeks epsiode. 

Please leave a review and rating. 

Find me on instagram @mj.nutrition_

Book your free call today https://calendly.com/mjnutrition-/30min 

This week I am joined by Laura who is a spiritual mentor and healer. 

This conversation for was just fascinating and both me and Laura could chatted all day long. 

We discussed lots but the themes were around feminine and masculine energy, self love and worth, using your intuition and tapping into it to guide on the right path for you. 

Whether you are spiritual or not you will enjoy listening to Laura. 

I really believe it is important as women we are open to exploring the spiritual side as part of our health improvement. 

For me it has been a huge part of my journey. 

Whatever it means for you, I hope you enjoy this episode. 

On this weeks episode of the podcast, I am joined by Olivia Beck, a nutritionist for over 10 years.

She specialises in helping women lose fat and helps them to do so without a restrictive eating plan. 

We chat about

Messing up your metabolism - is it a thing? 

Good and bad mindset

Mindset blocks

Measuring your results

The importance of body composition changes over weight loss

Olivia has her Time to thrive programme which helps women lose fat and improve their relationship with food. 

Check out @oliviabecknutrition on instagram. 

Follow my instagram for more on PCOS and nutrition @mj.nutrition_

Andrea from Skin and body works joins me to share her expert advise around skin health care. As an Advanced skincare technician and owner of a multi award winning salon she is well equipped to give us her tips and tricks to support all skin types. 

We talk about the ingredients in skin care products needed for General skincare health

Acne

Pigmentation

and Ageing

Please share if you enjoyed this episode. 

Follow me on instagram @mj.nutrition_

Dr. Emilia Thompson is a registered nutrition consultant and has a PhD.  that works with people to improve their relationship with food, their body image, helping them overcome disordered eating habits and acheive healthy weight loss. 

We discussed so much in this epsiodes and it really was a very insightful conversation. 

Some areas we touched on include

Being a compassionate person and coach. 

How we are not taught empathy as a scientist

What actually is body image

Do we have better body image if we change our body

PMS and body image

Tools for dealing with your relationship with food and emotional eating

Disordered eating/eating disorders/ binge eating. What they are and the differences. 

And lots more....

I hope you enjoy this episode

You can find emilia here @emiliathompsonphd

You can find me on instagram @mj.nutrition_

Book your free call today https://calendly.com/mjnutrition-/30min

On this weeks episode, I am joined by my lovely past client Jade. 

Jade worked with me for 1:1 PCOS Coaching for 6 months. 

She, like many had some pretty bad PCOS symptoms and it took her a while to get a diagnosis. 

Listen to where she is now after years of struggling. 

If you would like to apply for PCOS Coaching, fill out this enquiry form 

Jennie Haire founder of One Health Nutrition joins me to talk about Hypothalamic Amenorrhea, post pill acne and more. 

We cover both the mental and physical challenges with recovery. 

How many calories you actually need

Do you have to give up running to get your period back

What is post pill acne and what can you do about it

The best supplements and nutrition support for acne

Jennie is an expert when it comes to HA support and works with clients on a 1:1 basis helping them to regain their cycle. 

Thank you so much for coming on Jennie

Please leave a review on iTunes and share if you enjoyed this episode. 

In this weeks episode we talk about the link between stress and PCOS. 

I also give you some hard hitting truths about self care for PCOS and that it is not all about bubble baths and facemasks. 

Enquire for 1:1 PCOS Coaching 

Charlotte Jane is a mindset coach and personal trainer. 

Chartlotte has a really interesting progression to her current career. One of her jobs was a probation officer before she began her job as a mindset and self development coach. 

Chartlotte helps people unlock their full potential. 

We chat about

Trusting the path you’re on

Fulfilment in your career and changing career

Blocking out judgement and criticism

Scarcity mindset

Toxic relationships and is your relationship serving you

Showing up as the person you want to be

Self love and compassion

and lots more. 

You can find Charlotte on instagram @charlottejanecoach

Follow me on instagram for me female health content @mj.nutrition_

In this episode, we talk about alcohol and PCOS. 

We explore how alcohol affects hormonal balance, metabolic function, and overall health in women with PCOS.

We'll discuss the potential symptoms and risks associated with alcohol consumption, as well as practical strategies for reducing intake and supporting PCOS management.

Whether you're looking to optimise your health or simply curious about the impact of alcohol on PCOS, this episode offers valuable insights and actionable tips for navigating this important aspect of women's health.

Tune in to learn more and take control of your wellness journey with PCOS!

Apply for 1:1 coaching 

PMS is a mix of emotional and physical symptoms that occurs before your period and can vary in level of severity. Some have mild and others can have very severe symptoms. 

There are many reasons why you may experience more PMS in some months more than others. 

In this episode I go through the top 3 ways to reduce your PMS so you can feel more in control of your hormones, have healthier periods and feel so much better in yourself throughout the whole month. 

To work with me on my specialised programme "The Hormone Repair Protocol" book in for a call https://app.acuityscheduling.com/schedule.php?owner=18468741

Watch my FREE "Know your Flo" Masterclass here https://mjnutrition.ie/register/know-your-flo-masterclass-sign-up/ 

This episode dives into the thyroid, how it works, the connection with PCOS, stress and nutrition. 

Jessica Bourke is  a reproductive health expert, using acupuncture and clinical and functional medicine and nutrition to help people get pregnant and stay pregnant

In this episode we talk about

Fertility and PCOS- myths, potential issues and root cause approach. 

Stigma around fertility issues

Hormones and testing 

Thyroid health

The role of diet and lifestyle

Stress and fertility

Supplements

Other alternative treatments such as acupuncutre and the evidence for it

Check out Jessica's instagram @thefertilitydetective. 

She is running a "Making sense of miscarriage" course in January. 

Please share this episode and thank you for listening. 

On this weeks episode I dive into intermittent fasting and whether or not women should do it. 

Women are a lot more sensitive to changes in their environment which can lead to many changes in our body including menstrual cycle changes. 

A lot of the studies on intermittent fasting have been carried out in men and generalised to women

This may help some of you who already do it and some who are thinking about it and why it may not suit you and your hormones.

Check out my PCOS Made Simple Masterclass https://mjnutrition.ie/register/pcos-masterclass-sign-up/

Check out my Know Your Flo Masterclass https://mjnutrition.ie/register/know-your-flo-masterclass-sign-up/

Instagram: mj.nutrition_

On this weeks podcast episode I go through questions from my clients. 

1. How to manage socialising and eating out and not go backwards?
2. How to create a healthy mindset and allow yourself to enjoy the weekend and cheat meals. 

If you want to work with me apply here 

Join the PCOS Empowher Community starting on Monday 5th February. 

Sign up here 

On this weeks episode we are answering client questions:

What to do about skin tags when you have PCOS?

What yoghurt is best, full fat, low fat, no fat? 

How to make a smoothie balanced?

Apply for PCOS coaching here 

Do you know there are different types of PCOS?

Do you know what type you are? 

This episode I talk about insulin resistance PCOS which occurs in 70% of women with PCOS. 

Managing your insulin resistance is a sure way to support your PCOS. 

Learn how insulin resistance can drive PCOS and how you can control it 

On this weeks episode I go through the 4 supplements I recommend most frequently for hormonal balance and PCOS. 

You don't need to take a lot of supplements but some support can help you out at the beginning of hormonal healing on top of changes to your diet and lifestyle. 

Learn more about your hormones, menstrual cycle, how to manage PMS, coming off the pill and more in my Know Your Flo masterclass here https://mjnutrition.ie/register/know-your-flo-masterclass-sign-up/

Please leave a rating and review

On this week episode I go through two inflammatory conditions that can hugely impact a woman's quality of life. 

Adenomyosis and Endometriosis. These conditions impact both physical and mental health and can leave women feeling confused, in pain and defeated. 

I hope to give some home by empowering you with some information around nutrition and lifestyle changes that can support this condition. 

What are these conditions

What are the symptoms

What sort of treatment options are out there

Nutritional considerations

Elimination diets

Recommended supplements

Lifestyle considerations. 

Leave a review on iTunes

Free "Know Your Flo" Masterclass https://mjnutrition.ie/register/know-your-flo-masterclass-sign-up/

5 Steps to manage your PCOS https://mjnutrition.ie/register/pcos-masterclass-sign-up/ 

For coaching enquiries https://form.jotform.com/220053370463345 

On this weeks episode, I chat with one of my lovely clients Leah. 

Leah has been working with on managing her severe period pains and debilitating PMS. 

She is also an athlete being a mountain bike rider and we worked on her training, stress levels and energy levels together. 

Her journey and transformation is incredible to hear 

Thank you Leah for being a guest on this weeks podcast. 

On this weeks episode I talk about inflammation in PCOS. 

How does inflammation result in PCOS? 

How to lower inflammation? 

Where does it come from? 

Inflammation occurs in most types of PCOS and hormonal conditions so it is important to get a handle on it to reduce any symptoms. 

Email: mary-jo@mjnutrition.ie

Instagram @mj.nutrition_

Website: https://mjnutrition.ie/

Know Your Flo Masterclass: https://mjnutrition.ie/register/know-your-flo-masterclass-sign-up/

Siobhan O' Hagan chats about her past struggles with her relationship with food, dieting and tracking, managing a social life while trying to lose fat and lots more. 

This is a really good one to listen to if you are in a constant state of diet/restrict and help you change your perspective on dieting. 

Siobhan helps women improve their relationship with food in her online programme OHFitnessFurnace

This week I am joined by Inna Toplier. Inna is a thyroid and hashimotos expert. 

Anyone who has thyroid problems knows how challenging it can be. 

This episode is for anyone who has thyroid issues or suspects they might. 

We discuss:

Thyroid and PCOS relationship

Thyroid and fertility 

Slower metabolism, weight loss and thyroid connection

Lab testing and optimal results

Different thyroid types

Approaches to managing thyroid conditions through diet and lifestyle. 

Inna has a free thyroid webinar on Jan 19th which you can attend through the link below. I would highly recommend for anyone struggling with thyroid problems. 

www.thyroidmysterysolved.com/mary 

In this weeks episode I go through energy boosting tips to help you stop feeling drained, run down and sluggish every day. 

Fatigue and low energy are really common with PCOS, so managing it is key to have a better quality of life. 

Apply for 1:1 PCOS Coaching with me 

This is a special episode for me as Amanda or @coach_mccloone studied Nutrition together back in the day in college. Amanda is an ex county GAA player, a personal trainer and a nutritionist, so she has a great experience as a player and an coach and she gives us a good insight to this in this episode.

Amanda and I discuss

Her own experience as a GAA player and support for females and their cycle

How to approach coaches about your female cycle and why you should

What her approach is with her own clients and their cycle

Why women need to do resistance training

How to start resistance training if you are a beginner.

On this episode of the female health podcast I am joined by nutritionist and fitness instructor Deirdre Kelly @dkfitnut

We talk about the menopause

What it is

The main symptoms (there’s a lot)

Peri menopause and when this can start

What you can do nutrition wise

What exercise you can do

What supplements are recommended

HRT 

Sex drive 

Links

Lube: https://www.hollandandbarrett.ie/shop/product/yes-wb-water-based-natural-lubricant-60009019?skuid=009020&utm_medium=cpc&utm_source=google&utm_campaign=nonbrand&&&utm_medium=cpc&gclid=CjwKCAjwi9-HBhACEiwAPzUhHC6ME64H0kTHPHg9puJH81c2ZjEZYlt-jnYiRzK_HdBfnmeB2ZAN0xoC_-kQAvD_BwE&gclsrc=aw.ds

https://sylk.co.uk/who-is-sylk-for/menopause-dryness/

Follow @mj.nutrition_ on instagram

In this special episode, we're diving into practical strategies to empower women with PCOS to make the most of the festive season while managing their health effectively.

Join us as we explore eight crucial steps tailored specifically for women dealing with PCOS during Christmas. From nutritional tips to stress management techniques, we've got you covered. Learn how to strike a balance between enjoying your traditions and maintaining a healthy lifestyle.

Towards the end of the episode, stay tuned for our client Q&A segment, where we address real concerns and queries from you. You'll hear firsthand experiences and solutions to common challenges faced by women with PCOS, providing invaluable insights and support.

In this episode I talk through the main signs your PCOS is out of control and not being managed properly. 

You will find out what what it looks like to have unmanaged and managed PCOS. 

And you will get guidance on where to start to manage your PCOS so it is no longer out of control. 

Want help with PCOS and managing it for life, apply for coaching. 

Here are the biggest misconceptions seen in PCOS. 

Really important to be aware of these as often it can be a case of misdiagnosis and incorrect treatments. 

Which one were you not aware of? 

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