Episodes
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When it comes to taming your pesky IBS symptoms, most of the content online is based in restriction. While dietary intolerances can be painful, there's usually a missing piece to the conversation: what you can eat instead to help manage IBS symptoms.
Stay tuned as I reveal the facts behind common misconceptions, and share a practical, "nutrition by addition" approach to managing IBS with food.
In this episode, you will be able to:
Discover effective ways to manage IBS through small dietary adjustments. Learn how to navigate lactose intolerance for a happier gut, without having to give up dairy. Explore a variety of soluble fiber sources that can aid in managing IBS effectively.Episode links:
Free Hormone + Gut Health Toolkit 1-on-1 nutrition coachingReferences:
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. -
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 dietEpisode Links
www.thegoodlifedietitian.com Hormone and gut health meal plans -
Missing episodes?
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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.comReferences
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.
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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 TristaReferences:
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. -
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 ToolkitReferences:
Butt MS, Saleem J, Zakar R, Aiman S, Khan MZ, Fischer F. Benefits of physical activity on reproductive health functions among polycystic ovarian syndrome women: a systematic review. BMC Public Health. 2023 May 12;23(1):882. doi: 10.1186/s12889-023-15730-8. PMID: 37173672; PMCID: PMC10176874. He S, Li H, Yu Z, Zhang F, Liang S, Liu H, Chen H and Lü M (2021) The Gut Microbiome and Sex Hormone-Related Diseases. Front. Microbiol. 12:711137. doi: 10.3389/fmicb.2021.711137 Juhász, A.E., Stubnya, M.P., Teutsch, B. et al. Ranking the dietary interventions by their effectiveness in the management of polycystic ovary syndrome: a systematic review and network meta-analysis. Reprod Health 21, 28 (2024). https://doi.org/10.1186/s12978-024-01758-5 Qi X, Yun C, Pang Y, Qiao J. The impact of the gut microbiota on the reproductive and metabolic endocrine system. Gut Microbes. 2021 Jan-Dec;13(1):1-21. doi: 10.1080/19490976.2021.1894070. PMID: 33722164; PMCID: PMC7971312. He S, Li H, Yu Z, Zhang F, Liang S, Liu H, Chen H and Lü M (2021) The Gut Microbiome and Sex Hormone-Related Diseases. Front. Microbiol. 12:711137. doi: 10.3389/fmicb.2021.711137 Juhász, A.E., Stubnya, M.P., Teutsch, B. et al. Ranking the dietary interventions by their effectiveness in the management of polycystic ovary syndrome: a systematic review and network meta-analysis. Reprod Health 21, 28 (2024). https://doi.org/10.1186/s12978-024-01758-5 Qi X, Yun C, Pang Y, Qiao J. The impact of the gut microbiota on the reproductive and metabolic endocrine system. Gut Microbes. 2021 Jan-Dec;13(1):1-21. doi: 10.1080/19490976.2021.1894070. PMID: 33722164; PMCID: PMC7971312. -
Want to understand and overcome the damaging effects of weight stigma in healthcare? In this episode, we dive deep into how weight stigma affects PCOS management and overall well-being.
We'll debunk the myth that willpower alone is the key to weight loss and explore how understanding the true impact of weight stigma can lead to a more holistic approach to health.
Join us as we challenge outdated beliefs and empower you with the knowledge to take charge of your health journey.
In this episode, you will learn about:
Recognize the often-hidden ways weight stigma manifests in healthcare and understand its real harm impacts on patients of all body sizes Discover the importance of adopting a weight-neutral perspective to enhance healthcare outcomes and support patient well-being. Debunk the myth that willpower alone is responsible for weight loss and explore more effective approaches to managing health. Gain practical steps you can take individually to equip yourself against weight bias in healthcare (as broader advocacy occurs)Episode Resources:
The Good Life Dietitian 1-on-1 Nutrition Consultation -
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 coachingReferences
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
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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 PCOSEpisode links:
Dr. Laura von Hagen | Website | Instagram
The Good Life Dietitian PCOS + Gut Health Toolkit
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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 healthEpisode 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
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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 -
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. -
Having trouble navigating true from false when it comes to PCOS and Endometriosis? In this special rerun episode, host and dietitian Trista Chan teams up with Cindy Dubrowska, the endometriosis dietitian expert, to debunk the top 5 myths surrounding PCOS and endometriosis.
With evidence-based facts and practical tips, they tackle misconceptions and provide insights into managing these syndromes effectively. They emphasize the importance of a holistic approach that includes diet, lifestyle, supplements and more.
Cindy's website: www.endometriosisdietitian.ca
Trista's website: www.thegoodlifedietitian.com
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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 suppor...
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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...
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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...
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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 compo...
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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 ...
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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
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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 nutr...
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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)
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