Joyful Eating for PCOS and Gut Health

Joyful Eating for PCOS and Gut Health

Follow Joyful Eating for PCOS and Gut Health
Share on
Copy link to clipboard

Welcome to Joyful Eating for PCOS and Gut Health - the ultimate podcast for you to learn how to find relief from hormonal and digestive pains while preserving the pleasure of eating. You’ll learn from your host, Trista Chan, Registered Dietitian and Founder of The Good Life Dietitian, along with guest experts on how to understand your body through science and mind-body connection, and which diet trends to ignore (and explore) - all with an accessible and inclusive lens. We believe nutrition should be built on the principle of good food for a good life. Plus, you’ll receive nutrition resources and courses to help you start, grow and sustain your eating habits for long-term change.Get a FREE PCOS + Gut Health toolkit, and access our coaching and online programs through www.thegoodlifedietitian.com

Trista Chan RD MHSc


    • May 26, 2025 LATEST EPISODE
    • every other week NEW EPISODES
    • 20m AVG DURATION
    • 51 EPISODES


    Search for episodes from Joyful Eating for PCOS and Gut Health with a specific topic:

    Latest episodes from Joyful Eating for PCOS and Gut Health

    51: Busting Gestational Diabetes Myths with Dietitian Mel Spinella

    Play Episode Listen Later May 26, 2025 25:46


    Pregnancy can be a whirlwind - and when gestational diabetes (GD) enters the picture, it's easy to feel confused by all the numbers, doctor's visits, advice and conflicting information.In today's episode, I'm joined by dietitian Mel Spinella to bust some of the most common myths about gestational diabetes - including how to prepare for testing, when insulin or medication might be part of your care plan, which foods actually support blood sugar balance, and what you can stop stressing about.If this episode resonated with you, we'd love for you to share and leave a review! Episode links:Mel's InstagramMel's Tik Tok Mel's website

    50: How to Build Balanced Meals for PCOS and Hormones [REPLAY]

    Play Episode Listen Later May 13, 2025 17:51


    Originally posted as Episode 1. We're celebrating a milestone with a replay of our very first and most-loved episode: How to Build Balanced Meals for PCOS and HormonesIn today's episode, we dive deep into: Exactly what hormones do and the 3 hormones you need to pay attention to with PCOS Three macronutrients and the foods they're found in, and their impact on PCOS and hormone balanceAn inclusive 3-step framework to build balanced meals for balanced hormones Links: Download your free PCOS Labs Checklist + Hormone health toolkitFollow Trista and her team of Registered Dietitians on Instagram

    49: Top 5 Foods for Fertility

    Play Episode Listen Later Apr 28, 2025 19:53


    When it comes to fertility nutrition, it's easy to feel like you're drowning in “rules” about what you can and can't eat. But supporting your fertility isn't about restriction - it's about adding in foods that help nourish your hormones and body.In today's episode, we're highlighting 5 foods you can add to your week to support hormones, egg quality, and overall reproductive health. No hard rules, no overwhelm - just simple, powerful ways to increase your chances of pregnancy. If this episode resonated with you, we'd love for you to share and leave a review!Download our Free Hormone + Gut Health Toolkit here!References:Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. A prospective study of dairy foods intake and anovulatory infertility. Hum Reprod. 2007 May;22(5):1340-7. doi: 10.1093/humrep/dem019. Epub 2007 Feb 28. PMID: 17329264.Jaiswal A, Dewani D, Reddy LS, Patel A. Choline Supplementation in Pregnancy: Current Evidence and Implications. Cureus. 2023 Nov 8;15(11):e48538. doi: 10.7759/cureus.48538. PMID: 38074049; PMCID: PMC10709661.Nguyen HT, Oktayani PPI, Lee SD, Huang LC. Choline in pregnant women: a systematic review and meta-analysis. Nutr Rev. 2025 Feb 1;83(2):e273-e289. doi: 10.1093/nutrit/nuae026. PMID: 38607338.Muffone ARMC, de Oliveira Lübke PDP, Rabito EI. Mediterranean diet and infertility: a systematic review with meta-analysis of cohort studies. Nutr Rev. 2023 Jun 9;81(7):775-789. doi: 10.1093/nutrit/nuac087. PMID: 36346903.Trop-Steinberg S, Gal M, Azar Y, Kilav-Levin R, Heifetz EM. Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Heliyon. 2024 Apr 6;10(8):e29324. doi: 10.1016/j.heliyon.2024.e29324. PMID: 38628754; PMCID: PMC11019195.

    48: Understanding the PCOS Tests, Overcoming Treatment Challenges, and What to Do Next

    Play Episode Listen Later Apr 14, 2025 18:25


    If you've ever walked out of a doctor's office feeling more confused than when you walked in, you're not alone. Many people with PCOS are left in the dark when it comes to getting a proper diagnosis, navigating treatment options, and knowing what steps to take next. In this episode, we break down the most important tests and investigations for PCOS, what they actually tell you, and why a diagnosis is just the beginning. We'll also talk about why treatment can feel frustrating or slow.More importantly, you'll learn what actions you can take to move forward - whether your goals are better energy, regular cycles, improved digestion, or long-term health protection.If this episode resonated with you, we'd love for you to share it with someone who needs it and leave us a review!Links: PCOS Recovery Program - April 23  How PCOS can create gender euphoria for trans and nonbinary people  ReferencesBrown, S. J. (2022, October 26). How PCOS can create gender euphoria for trans and nonbinary people. Prism Reports.Helena Teede et al. International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University. Himmelstein MS, Puhl RM, Quinn DM. Intersectionality: An Understudied Framework for Addressing Weight Stigma. Am J Prev Med 2017;53:421-31.

    47: Future Proofing PCOS: Staying Ahead of the Risks

    Play Episode Listen Later Mar 31, 2025 18:05


    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.v1Johnson 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.

    46: Diabetes Care: Focusing on Behaviours, Not the Scale with Dietitian Jessica Jones

    Play Episode Listen Later Mar 18, 2025 37:53


    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 careThe creation of Diabetes Digital and its focus on weight-inclusive, culturally responsive care for people with diabetesHow to navigate a quantifiable disease like diabetes while honouring individual experiencesPersonalizing patient care and the importance of meeting each person where they areJessica's experience with hormonal and blood sugar changes and what she's learnedPractical tips for stabilizing blood sugar and managing health in an empowering, sustainable way

    45: GLP-1's and Ozempic Beyond the Hype: A Dietitian's Take on Supporting Lasting Health with Prabhsimran Saini

    Play Episode Listen Later Mar 4, 2025 22:46


    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 marketingHow dietitians play a crucial role in supporting patients on GLP-1 medicationsThe importance of addressing lifestyle changes alongside medication use to prevent harm Episode links: Prabhsimran's InstagramWork with Prabhsimran

    44: Food Fixes for Acid Reflux: What Works, What Doesn't with Dietitian Cathy Chu

    Play Episode Listen Later Feb 18, 2025 20:11


    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 individualsEpisode links: Meet Cathy 1-on-1 nutrition coaching

    43: The Truth About PCOS and Weight Loss

    Play Episode Listen Later Feb 4, 2025 20:09


    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.

    42: Understanding PCOS: Causes and Treatment Options

    Play Episode Listen Later Jan 21, 2025 23:17


    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: How insulin resistance and inflammation are key features of PCOS Treatment options for PCOS to address metabolic, reproductive, and psychological health Lifestyle changes, meal timing, and tips for adopting a nutrient-dense diet to help alleviate PCOS symptoms 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.

    41: Beyond Resolutions: How to Build Sustainable Nutrition Habits

    Play Episode Listen Later Jan 7, 2025 15:53


    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

    40: Ditching the "PCOS Diet" Mentality This Holiday Season

    Play Episode Listen Later Dec 23, 2024 22:07


    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

    39: Surviving Holiday Stress: Protecting Your Gut Health During the Festive Season with Dietitian Cathy Chu

    Play Episode Listen Later Dec 10, 2024 20:25


    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

    38: Must-Know Tips for Pregnancy with PCOS

    Play Episode Listen Later Nov 26, 2024 18:50


    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: 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 Diabetes Canada. (2024). Gestational diabetes. https://www.diabetes.ca/about-diabetes/gestational 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 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 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 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 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 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 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

    Beyond the Numbers: How to Have Self-Compassion while Improving Diabetes

    Play Episode Listen Later Nov 13, 2024 20:19


    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

    Top 5 Foods for Irritable Bowel Syndrome

    Play Episode Listen Later Oct 29, 2024 17:15


    Have you heard these myths about managing IBS with nutrition? Many believe that all dairy products should be eliminated, that all legumes cause discomfort, and that switching to a gluten-free diet is the key. But what if I told you that these myths could be harming your gut health? Stay tuned as I reveal the truth behind these common misconceptions and share a practical approach to managing IBS with nutrition. In this episode, you will be able to: Discover effective ways to manage IBS through dietary adjustments. Unlock the power of specific foods that can bring relief to IBS symptoms. Learn how to navigate lactose intolerance while managing IBS for a happier gut. Uncover the surprising benefits of incorporating fatty fish into your diet for improved gut health. 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.

    Top 10 Meal Prep Tips for Busy People

    Play Episode Listen Later Oct 14, 2024 19:01


    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

    Top 3 Mistakes We're Making with Carbs and PCOS

    Play Episode Listen Later Sep 30, 2024 14:54


    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.

    Your Top PCOS Questions, Answered

    Play Episode Listen Later Sep 16, 2024 22:34


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

    3 Sneaky Habits that Wreak Havoc on Hormones

    Play Episode Listen Later Sep 2, 2024 20:06


    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. 

    Why 'Just Lose Weight' Is Failing You: Overcoming Weight Bias in Healthcare

    Play Episode Listen Later Aug 19, 2024 15:35


    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

    Do You Need to Eat Breakfast?

    Play Episode Listen Later Aug 5, 2024 14:16


    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

    PCOS and Fertility: A Deep Dive with Dr. Laura von Hagen

    Play Episode Listen Later Jul 22, 2024 18:16


    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

    Inflammation in PCOS and Endometriosis: Understanding and Finding Relief

    Play Episode Listen Later Jul 8, 2024 21:20


    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: 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 Grassi, A. (2023). PCOS Nutrition Center. The Best Ways to Lower Inflammation for PCOS. https://www.pcosnutrition.com/lower-inflammation-for-pcos/ 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  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 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/ 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 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 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 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 

    How to Move on After Binge Eating

    Play Episode Listen Later Jun 25, 2024 17:32


    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

    Top 5 Diet & Lifestyle Tips for PCOS and IBS

    Play Episode Listen Later Jun 11, 2024 25:26


    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.

    Top 5 PCOS and Endometriosis Myths with Cindy Dabrowska RD

    Play Episode Listen Later May 28, 2024 54:51


    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, li...

    Unpacking Body Image with Dietitian Heather Bray

    Play Episode Listen Later May 14, 2024 20:22


    It's Mental Health Awareness Month, and there's no denying the connection between body image, mental health and nutrition.I'm joined by Registered Dietitian Heather Bray to unpack body image. In this episode, we dive into:The connection between body image, mental health and nutrition How body neutrality may be a more accessible approach than body positivity How to work towards a stronger body image without feeling burnt out Explore the valuable role of dietitians in supporting a healthy body image Episode Resources: Contact HeatherContact Trista References: Chai L, Xue J. Weight, Weight Perceptions, and Health and Well-Being Among Canadian Adolescents: Evidence From the 2017-2018 Canadian Community Health Survey. American Journal of Health Promotion. 2022;36(1):55-63. doi:10.1177/08901171211031064

    3 Steps to Spring Clean Your Pantry for PCOS

    Play Episode Listen Later Apr 30, 2024 13:18


    Feeling overwhelmed with managing your PCOS through dietary changes? The struggle is real. But, it can be done. And you'll never regret it.  Let's spring clean your pantry for PCOS in just 3 simple steps to streamline your healthy eating journey.In this episode, you learn how to:De-clutter your kitchen to streamline your meal prep processOrganize your food inventory at home to include healthier PCOS-friendly optionsSimplify your grocery shoppingPlan your meals and navigate PCOS with a comprehensive food guide linked belowEpisode Resources:Healthy PCOS Grocery List 30-Day PCOS Meals and Food Guide Bundle

    Re-discovering the Joy of Home Cooking with Olivia Cupido, RD, MHSc

    Play Episode Listen Later Apr 16, 2024 26:30 Transcription Available


    In this episode, Trista sits down with Olivia Cupido, a culinary dietitian, to discuss the importance of finding joy in home cooking. Olivia shares her personal journey, touching on her Italian upbringing and how she merges culinary skills with nutrition to create a unique approach to dietetics. In this episode, we discuss:Reframing food as self-careStrategies to help clients rediscover the pleasure of cooking when they're struggling with disordered or compulsive eatingStrategies to make cooking less of a chore for those who are busy or stressedPractical tips for cooking on a budgetEpisode Resources:Olivia Cupido RD MHSc contact Website - https://www.ognutrition.ca/Instagram - https://www.instagram.com/og.nutrition.rd/    Tiktok- https://www.tiktok.com/@ognutrition?lang=en       Get your own 30-Day PCOS Meals and take advantage of the flash sale rate at 15% off from April 16-18 (code SPRINGCLEAN15) 

    Everything You Need to Know About Carbs and PCOS

    Play Episode Listen Later Apr 2, 2024 17:00 Transcription Available


    This episode dives into the intricate relationship between carbohydrates and Polycystic Ovary Syndrome (PCOS), debunking the myth that completely cutting out carbs or following a super low carbohydrate diet is necessary for managing PCOS. In this episode, we cover:The different types of carbohydrates—sugar, fibre and starchTheir impact on blood sugars and hormone health Whether eating a lot of carbohydrates cause PCOS and diabetesHow many carbs you should eat to manage PCOSThe components of a balanced meal compositionTime stamps: 00:00 Introduction to Carbohydrates and PCOS01:00 The Truth About Carbs and PCOS Management02:15 Understanding Carbohydrates: Types and Effects14:44 Recap and ConclusionEpisode Links:The Complete Guide to PCOS Management CourseWork 1-on-1 in our dietitians nutrition coaching programs at www.thegoodlifedietitian.com/servicesReferences:Cutler DA, Pride SM, Cheung AP. Low intakes of dietary fiber and magnesium are associated with insulin resistance and hyperandrogenism in polycystic ovary syndrome: A cohort study. Food Sci Nutr. 2019 Feb 27;7(4):1426-1437. doi: 10.1002/fsn3.977. PMID: 31024716; PMCID: PMC6475723.Mergenthaler P, Lindauer U, Dienel GA, Meisel A. Sugar for the brain: the role of glucose in physiological and pathological brain function. Trends Neurosci. 2013 Oct;36(10):587-97. doi: 10.1016/j.tins.2013.07.001. Epub 2013 Aug 20. PMID: 23968694; PMCID: PMC3900881.Cutler DA, Pride SM, Cheung AP. Low intakes of dietary fiber and magnesium are associated with insulin resistance and hyperandrogenism in polycystic ovary syndrome: A cohort study. Food Sci Nutr. 2019 Feb 27;7(4):1426-1437. doi: 10.1002/fsn3.977. PMID: 31024716; PMCID: PMC6475723.Health Canada. (n.d.). Reference Values for Macronutrients. Retrieved from https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html

    Top 5 Foods for Managing PCOS

    Play Episode Listen Later Mar 19, 2024 22:48 Transcription Available


    Top 5 Foods for Managing PCOS: A Dietary GuideThis episode focuses on managing Polycystic Ovary Syndrome (PCOS) through diet, offering listeners practical advice and insights into how certain foods can help manage PCOS symptoms. In this episode, we cover: The importance of incorporating nutrient-dense foods into the dietary patternSharing the top five recommended foods for PCOSWe emphasize the uniqueness of each person's journey with PCOS, the benefits of a balanced dietary pattern over strict dietary restrictions, and encourage incorporating these foods into weekly routines for better management of PCOS symptoms.00:00 Introduction to PCOS Management and Episode Overview03:35 Top 5 Foods for Managing PCOS21:02 Recap and Closing ThoughtsEpisode Links:PCOS Course by The Good Life DietitianWork with our dietitians in 1-on-1 nutrition coaching programs at www.thegoodlifedietitian.com/services

    5 Steps to Choose a Protein Powder

    Play Episode Listen Later Feb 27, 2024 17:27 Transcription Available


    This episode, we dive into:Scenarios where protein powder can help you reach health goals Difference between animal and plant based protein powdersIngredient considerations if you have Irritable Bowel SyndromeHow to choose a safe protein supplementEpisode links:Click here for a simple 5-step Smoothie FormulaWork with our dietitians in 1-on-1 nutrition coaching programs at www.thegoodlifedietitian.com/services

    Everything You Need to Know About Blood Sugars with Prabhsimran Saini

    Play Episode Listen Later Feb 20, 2024 20:05 Transcription Available


    I'm joined by Prabhsimran Saini, Registered Dietitian at The Good Life Dieititan. Prabhsimran is an expert at dietary management of PCOS, diabetes and blood sugars! We dive into:How understanding blood sugars is a key part of health management Signs of low and high blood sugarsHow continuous glucose monitoring can help with self-management of disease Are carbs harmful? Diet and lifestyle strategies to help manage blood sugarsLinks: Work with Prabhsimran in 1-on-1 nutrition coaching programs at www.thegoodlifedietitian.com/servicesFollow Prabhsimran on social media at www.instagram.com/southasianrdDownload a Free Hormone + Gut Health Toolkit at www.thegoodlifedietitian.com

    Transforming Fitness into Social Connections with Melika Zamani

    Play Episode Listen Later Feb 6, 2024 15:06 Transcription Available


    Melika Zamani from GymDate joins us in today's episode to dive into: How fitness can be a tool to make friends and build community Finding intrinsic motivation to exercise beyond physical goalsHer top tip to get started as a fitness beginner Episode links:Find GymDate and their events at www.gymdatee.comFollow GymDate on Instagram (@gymdatee)

    How to Build a Balanced Breakfast for Healthy Hormones

    Play Episode Listen Later Jan 25, 2024 22:31 Transcription Available


    In today's episode, we:Explain three hormones you need to pay attention to with PCOSUncover the science behind breakfast and hormone healthTeach you a 3-step hormone-friendly formula to start your day on a high noteLinks:Download your free PCOS Labs Checklist + Hormone health toolkit at www.thegoodlifedietitian.comReceive 30 Day PCOS Meal Plan + Food Guide Bundle with dietitian-curated, no-fuss, tasty recipes Follow Trista and her team of Registered Dietitians on Instagram here www.instagram.com/thegoodlifedietitian

    Why New Years' Resolutions Don't Work and What to do Instead

    Play Episode Listen Later Dec 28, 2023 20:24 Transcription Available


    Happy new year!  In today's episode, we dive deep into:The myth of the New Year's resolutionThe difference between hard resolutions and gentle intentionsHow to set health goals that actually stickEpisode links:Download a Free PCOS + Hormone ToolkitDownload a Free Meal Planning Made Simple GuideWork with our dietitians in 1-on-1 nutrition coaching programs

    Year End Wrap: Highs, Lows and What to Expect in 2024

    Play Episode Listen Later Dec 21, 2023 23:51 Transcription Available


    It's the final week of 2023! In today's episode, we dive deep into:Why we decided to update our services and products over the yearReal talk about the day-to-day challenges we faced Our commitment to 2024 and what to expect!Episode links:Download a Free PCOS + Hormone ToolkitDownload a Free Meal Planning Made Simple GuideWork with our dietitians in 1-on-1 nutrition coaching programsCheck out our updated programs:Complete Guide to PCOS Management - NEW Fertility Module30 Day PCOS + Blood Sugar Meal Plan 

    How Gender and Sexuality Impact Nutrition Care with Craig Pacheco RD MPH

    Play Episode Listen Later Dec 4, 2023 21:44 Transcription Available


    In today's episode, we dive deep into: What is "intersectionality" and how it impacts your health The relationship between eating disorders, body image and gender The gap in gender diverse PCOS and endocrine health careHow you advocate for yourself as a patientEpisode links:Find Craig and his work at Queerly Nutrition www.queerlynutrition.comRainbow Health Ontario can help you find a provider that serves 2SLGBTQ communities

    5 Hormone-Friendly and Stress-Free Tips for Holiday Eating

    Play Episode Listen Later Nov 22, 2023 38:44 Transcription Available


    Special Edition! Recording of our live webinar, "5 Hormone-friendly and Stress-Free Tips for Holiday Eating"I initially planned for this webinar to be a "one and done" but the content and feedback was honestly too good not to share.  I promise each minute is packed with tips to shape a healthier and happier holiday season for you!We dive into: How to stop yourself from falling into the trap of holiday guilt and bingeingA 3-step formula to choosing festive and tasty blood sugar-friendly mealsHow to build healthy habits beyond the holiday seasonGive 'er a listen and happy holidays! Episode links:Our Complete Guide to PCOS Management course teaches you everything you need to know to manage PCOS through diet and lifestyleBlack Friday 20% off until November 24th, 11:59pm ESTPlus a BONUS 30-Day PCOS Meal Plan + Food Guide Bundle Download your Free Hormone + Gut Health Toolkit 

    How to Improve Your Gut Without Food Eliminations

    Play Episode Listen Later Nov 9, 2023 23:17 Transcription Available


    In today's episode, we dive deep into: Exactly what "gut health" meansThree reasons you may experience tummy troublesWhy food eliminations AREN'T the magic pill for better gut healthThree simple steps you can start taking to improve your digestion Links: Download your free Gut + Hormone health toolkit at www.thegoodlifedietitian.comTry our tasty plant-based Black Bean Stuffed Sweet Potato www.thegoodlifedietitian.com/blog/black-bean-stuffed-sweet-potatoesWork 1-on-1 with with our Digestive Health Dietitians for personalized guidance www.thegoodlifedietitian.com/services

    5 Steps to Meal Plan for PCOS

    Play Episode Listen Later Oct 27, 2023 15:58 Transcription Available


    In today's episode, we dive deep into: Why flexible meal planning can improve your physical and mental wellbeingHow to move from a perfectionist mindset to gentle nutrition5 practical and simple steps to Meal Plan for PCOS Links: Check out the 30 Day PCOS Meal Plan + Food Guide Bundle - $10 off Limited Time Download your free PCOS Labs Checklist + Hormone Toolkit at www.thegoodlifedietitian.comFollow Trista and her team of Registered Dietitians on Instagram here www.instagram.com/thegoodlifedietitian

    3 Steps to Reverse Fatty Liver with PCOS

    Play Episode Listen Later Oct 9, 2023 20:12 Transcription Available


    In today's episode, we discuss:Why PCOS  increases the risk of developing fatty liver by 4x How fructose, Vitamin E and plant foods impact your liver 3 inclusive and practical nutrition tips you can start today to reverse fatty liver Episode links:Check out our blog on fatty liverDownload your free PCOS Labs Checklist + Hormone health toolkit at www.thegoodlifedietitian.comWork in our 1-on-1 nutrition coaching programs to find personalized nutrition and supplement strategies to improve your health

    My Honest Thoughts on "Cheat Days" and What to Do Instead

    Play Episode Listen Later Sep 23, 2023 19:42 Transcription Available


    In today's episode, we cover: The truth of how cheat days impact your hormones and metabolismHow cheat days impact your mental health 3 steps to move from cheat days to feel-good nutrition Links: Join us in the 1-on-1 nutrition coaching programsGot PCOS and stuck in a dieting cycle? Check out our Complete Guide to PCOS Management course

    Eating for Pregnancy with PCOS with Christine Morgan RD MSc

    Play Episode Listen Later Sep 3, 2023 11:34 Transcription Available


    I'm joined by Christine, our prenatal dietitian who helps parents sand babies navigate the first few years. She's passionate about supporting the healthy development of families and empowering people to feel confident in their every day habits, using evidence-based care. We chat about:Biggest myths about prenatal nutrition with PCOSHow she helps patients navigate gestational diabetes and PCOSTop 3 nutrition tips for PCOS and pregnancyLinks: Download your free PCOS Fertility Labs Checklist + Hormone health toolkit at www.thegoodlifedietitian.comLearn more about Christine  at www.thegoodlifedietitian.com/our-teamWork with Christine in her 1-on-1 nutrition coaching programs at https://p.bttr.to/3HGcDv6

    How to use Mindful Eating to Better Your Health

    Play Episode Listen Later Aug 21, 2023 18:53 Transcription Available


     In today's episode, we talk about:Why mindful eating can be revolutionary in your health journeyHow it can be used to improve your physical and mental health4 practical tools to get started on mindful eating today (hint: these are tools our dititians use every day with clients, and we see how efffective and powerful it is!)Episode links:Free PCOS + Hormone ToolkitFree Meal Planning Made Simple GuideWork with our dietitians in 1-on-1 nutrition coaching programs

    Redefining Fitness for Women with Mel Grauds

    Play Episode Listen Later Aug 10, 2023 23:19 Transcription Available


    I'm joined by Mel Grauds from Melrose Training, and we chat about:How Mel approaches strength training for women and how that relates to your food relationshipHow fitness can improve all areas of your mental and physical health How to begin your fitness journey even if you don't identify as an “active person”Links:Find Mel on Instagram and Tik Tok Access a free 7-day trial for Melrose Training ClubLearn more about virtual and Toronto-based 1-on-1 personal training Follow Trista at on Instagram, Tik Tok and at www.thegoodlifedietitian.com

    3 Steps to Boost Fertility with PCOS

    Play Episode Listen Later Jul 24, 2023 19:55 Transcription Available


    In today's episode, we dive deep into: How to assess your fertility status with PCOS An actionable 3-step framework to boost your fertilityCalories, macronutrients & specific fertility-supporting foods The four pillars of PCOS management Links: Download your free PCOS Fertility Labs Checklist + Hormone health toolkit at www.thegoodlifedietitian.comThe Complete Guide to PCOS Management Course https://the-good-life-dietitian.teachable.com/p/the-complete-guide-to-pcos-managementWork with Trista and her team of Registered Dietitians https://www.thegoodlifedietitian.com/our-teamAmerican Pregnancy Association https://americanpregnancy.org/getting-pregnant/

    Healthy South Asian Meals with Prabhsimran Saini RD MHsc

    Play Episode Listen Later Jul 10, 2023 19:03 Transcription Available


    I'm joined by Prabhsimran Saini, Registered Dietitian at The Good Life Dieititan. Prabhsimran is an expert at PCOS and Type 2 Diabetes nutrition care and advocate for diversifying dietetics. We dive into:The three pillars of her philosophy of practice as a dietitianThe power of reframing healthy eating and biggest myths in South Asian cuisineHow she helps her clients overcome their biggest nutrition challengesOne piece of nutrition advice she would give to someone who's starting their health and wellbeing journeyLinks: Work with Prabhsimran in 1-on-1 nutrition coaching programs at www.thegoodlifedietitian.com/servicesFollow Prabhsimran on social media at www.instagram.com/southasianrdFollow The Good Life Dietitian health clinic at www.instagram.com/thegoodlifedietitianDownload a Free Hormone + Gut Health Toolkit at www.thegoodlifedietitian.com

    How to Find Endometriosis Relief with Nutrition

    Play Episode Listen Later Jun 21, 2023 17:26 Transcription Available


    In today's episode, we dive into:What endometriosis is, common signs and symptoms to pay attention toHow food can be used in the treatment plan to find relief from endo pains Four nutrition strategies you can follow to start getting symptoms under controlLinks: Download your Free Hormone + Gut Health Toolkit at www.thegoodlifedietitian.comWork 1-on-1 in a nutrition coaching program with our team of Registered Dietitians and endometriosis experts at www.thegoodlifedietitian.com/servicesFollow Trista and her team of Registered Dietitians on socials at www.instagram.com/thegoodlifedietitian

    How to Build Balanced Meals for PCOS and Hormones

    Play Episode Listen Later May 12, 2023 17:51


    In today's episode, we dive deep into: Exactly what hormones do and the 3 hormones you need to pay attention to with PCOS Three macronutrients and the foods they're found in, and their impact on PCOS and hormone balanceAn inclusive 3-step framework to build balanced meals for balanced hormonesLinks: Download your free PCOS Labs Checklist + Hormone health toolkit at www.thegoodlifedietitian.comFollow Trista and her team of Registered Dietitians on Instagram here www.instagram.com/thegoodlifedietitian

    Claim Joyful Eating for PCOS and Gut Health

    In order to claim this podcast we'll send an email to with a verification link. Simply click the link and you will be able to edit tags, request a refresh, and other features to take control of your podcast page!

    Claim Cancel