Joyful Eating for PCOS and Gut Health

Mornings can set the tone for the day, and if you have IBS, what you do in the first hours can make a big difference in symptoms like bloating, urgency, constipation, and abdominal pain. In this episode, I’m sharing five simple morning habits that support gut motility, more regular bowel movements, less bloating, and a calmer nervous system - all key for managing IBS! These aren’t complicated or unrealistic routines, just practical habits you can start right away to make mornings feel less stressful and help your gut feel more predictable throughout the day. In this episode, we cover:Why mornings are so important for IBS and digestionHow your nervous system affects your gut first thing in the morningWhat to eat for breakfast with IBSSimple routines to reduce bloating throughout the dayHow to create a gut-friendly morning routine that actually sticks If you’re tired of Googling and want a clear place to start towards better digestion, download our Gut + Hormone Health Toolkit here. You'll get a free practical guide with daily habits, nutrition strategies, and a planning worksheet to help you start feeling better. If you enjoyed this episode, we’d love to hear it, please leave a rating and review! References:Ajabnoor, S. M. (2025). Effects of meal regularity and snacking frequency on irritable bowel syndrome. Frontiers in Public Health, 13. DoiFrontiers | Effects of meal regularity and snacking frequency on irritable bowel syndromeLi, C., Li, J., Zhou, Q., Wang, C., Hu, J., & Liu, C. (2024). Effects of Physical Exercise on the Microbiota in Irritable Bowel Syndrome. Nutrients, 16(16), 2657–2657. https://doi.org/10.3390/nu16162657‌Salari-Moghaddam, A., Hassanzadeh Keshteli, A., Esmaillzadeh, A., & Adibi, P. (2020). Water consumption and prevalence of irritable bowel syndrome among adults. PLoS ONE, 15(1). https://doi.org/10.1371/journal.pone.0228205‌Zhang, C., Zhang, J., Wang, Y., Lang, R., Su, L., Yu, M., Zhao, X., Yang, G., & Ren, Z. (2021). Association between breakfast consumption frequency and the risk of irritable bowel syndrome among Chinese female college students. Medicine, 100(41), e27541. https://doi.org/10.1097/md.0000000000027541

What if eating well during your busiest weeks didn’t require more effort, time, or discipline?In this episode, we're breaking down how to stay nourished when life feels full, unpredictable, or just plain busy. Because the goal isn’t to eat perfectly - it’s to eat in a way that actually holds up in your real, day-to-day life. We’ll walk through simple, realistic strategies that help you:Stay consistent with meals even when your schedule isn’tBuild balanced, satisfying options without overthinking itNavigate emotional eating during stressful or overwhelming weeksLet go of all-or-nothing thinking that keeps you feeling “off track” Along the way, I’ll explain why this matters from a hormonal and metabolic perspective, from stabilizing blood sugar and supporting energy, to reducing stress on your body during already demanding weeks. Ready to feel energized, balanced, and in control of your eating, even on your busiest weeks? Join 1-on-1 nutrition coaching to create habits that actually stick and support your hormones, energy, and day-to-day life.

Cramping, bloating, cravings during your period… sound familiar? Most of us only learned how to “manage” our periods with tampons and pads — not how they actually affect our bodies or what we can do to feel better. Energy, digestion, mood, sleep, and cravings all shift across your cycle.In this episode, we share practical nutrition strategies to support your hormones and reduce common PMS and cycle-related symptoms. We dive into:Whats going on during the four phases of your menstrual cycleFour simple tips to build a hormone-friendly environment in your bodyWhat to eat (and when) to support each phase of your cycleSimple ways to manage cravings, bloating, and fatigue without extremesWhy building these habits now helps you feel better today and sets you up for long-term resilience If you’ve ever thought, “My period is killing me," this episode is for you. These are the same approaches we use in our 1-on-1 nutrition programs, helping you create personalized routines that ease bloating, cravings, and fatigue — with guidance that’s practical, compassionate, and tailored to your unique body.NestandnurturehealthPersonalized 1:1 Care — Nest&Nurture 

In this episode, we simplify things. We break blood sugar control down into five simple strategies that actually make a difference — without extremes. We share:• Why meal timing matters as much as food quality• How to balance carbohydrates without cutting them out• The difference between glycemic index and glycemic load, and why it matters• Why eating enough is essential for blood sugar control in PCOS• How movement, sleep, nervous system and social factors shape blood sugar every day If you’re tired of conflicting advice and feel like you’re “doing everything right” but not seeing results, this episode is for you. These are the same foundations we teach inside our 12-week PCOS Recovery Program where we help you turn these principles into real-life habits with education, tools, and bi-weekly coaching support. Our next cohort starts February 18th! Enjoyed the episode? We'd love to hear it! Leave a rating, review and share with a loved one. ReferencesAli M, Reutrakul S, Petersen G, Knutson KL. Associations between Timing and Duration of Eating and Glucose Metabolism: A Nationally Representative Study in the U.S. Nutrients. 2023 Feb 1;15(3):729. doi: 10.3390/nu15030729. PMID: 36771435; PMCID: PMC9919634. Darraj A. The Link Between Sleeping and Type 2 Diabetes: A Systematic Review. Cureus. 2023 Nov 3;15(11):e48228. doi: 10.7759/cureus.48228. PMID: 38050514; PMCID: PMC10693913. Gómez-Ruiz RP, Cabello-Hernández AI, Gómez-Pérez FJ, Gómez-Sámano MÁ. Meal frequency strategies for the management of type 2 diabetes subjects: A systematic review. PLoS One. 2024 Feb 29;19(2):e0298531. doi: 10.1371/journal.pone.0298531. PMID: 38421977; PMCID: PMC10903815. Leung GKW, Huggins CE, Bonham MP. Effect of meal timing on postprandial glucose responses to a low glycemic index meal: A crossover trial in healthy volunteers. Clin Nutr. 2019 Feb;38(1):465-471. doi: 10.1016/j.clnu.2017.11.010. Epub 2017 Nov 22. PMID: 29248250. Tsereteli N, Vallat R, Fernandez-Tajes J, Delahanty LM, Ordovas JM, Drew DA, Valdes AM, Segata N, Chan AT, Wolf J, Berry SE, Walker MP, Spector TD, Franks PW. Impact of insufficient sleep on dysregulated blood glucose control under standardised meal conditions. Diabetologia. 2022 Feb;65(2):356-365. doi: 10.1007/s00125-021-05608-y. Epub 2021 Nov 30. PMID: 34845532; PMCID: PMC8741723.

So much of fertility and pregnancy care focuses on the baby — but what actually happens after birth? And what happens if you have PCOS, once the appointments slow down and the support fades for the mother or birthing parent?PCOS isn’t just about fertility. It affects metabolism, insulin sensitivity, inflammation, mental health, and long-term cardiometabolic health. Postpartum is often where all of those pieces collide.In this episode, we talk honestly about why postpartum with PCOS often feels harder than expected — and why that doesn’t mean your body is broken or failing. We cover:• The hormone shifts that happen postpartum (often quietly)• Why PCOS symptoms can show up months later• Breastfeeding and PCOS — what the research shows and where support matters• Why “dieting harder” backfires postpartum• What recovery-focused nutrition and care can look like instead Whether you’re newly postpartum, months in, breastfeeding, or wondering why your body isn’t responding the way you expected — this episode is for you. If you’re listening and wishing you had more structured support during this phase, our 12-week PCOS Recovery Program is designed to support people with PCOS through real-life transitions with education, practical tools, and bi-weekly coaching. Our next cohort starts February 18th. Enjoyed the episode? We'd love to hear it! Leave a rating, review and share with a loved one. ReferencesCarretero-Krug A, Montero-Bravo A, Morais-Moreno C, Puga AM, Samaniego-Vaesken ML, Partearroyo T, Varela-Moreiras G. Nutritional Status of Breastfeeding Mothers and Impact of Diet and Dietary Supplementation: A Narrative Review. Nutrients. 2024 Jan 19;16(2):301. doi: 10.3390/nu16020301. PMID: 38276540; PMCID: PMC10818638. Dukic J, Johann A, Henninger M, Ehlert U. Estradiol and progesterone from pregnancy to postpartum: a longitudinal latent class analysis. Front Glob Womens Health. 2024 Oct 9;5:1428494. doi: 10.3389/fgwh.2024.1428494. PMID: 39444825; PMCID: PMC11496150.

“I feel like I should be doing better by now.” In this episode, I unpack why that feeling is so common in PCOS — and why it’s not a personal failure, but a gap in how PCOS care is delivered. Drawing from clinical experience and recent research, we explore three major blind spots in standard PCOS care:The high prevalence of disordered eating and eating disordersHow access, cost, stress, and food insecurity shape nutrition outcomesWhy many people are diagnosed without ever truly understanding their condition We’ll break down what the research actually shows, connect it to real life, and explain why PCOS has never been a willpower problem — it’s been a care-model problem. If you’ve been doing “everything right” and still feel stuck, this episode offers clarity, context, and a more human way forward! ✨ Learn more about our 1-on-1 nutrition care and PCOS Recovery Program If this episode resonated, leaving a rating or review helps others find inclusive, evidence-based PCOS support.  ReferencesBadri-Fariman M, Naeini AA, Mirzaei K, Moeini A, Hosseini M, Bagheri SE, Daneshi-Maskooni M. Association between the food security status and dietary patterns with polycystic ovary syndrome (PCOS) in overweight and obese Iranian women: a case-control study. J Ovarian Res. 2021 Oct 13;14(1):134. doi: 10.1186/s13048-021-00890-1. PMID: 34645502; PMCID: PMC8515721.Lalonde-Bester S, Malik M, Masoumi R, Ng K, Sidhu S, Ghosh M, Vine D. Prevalence and Etiology of Eating Disorders in Polycystic Ovary Syndrome: A Scoping Review. Adv Nutr. 2024 Apr;15(4):100193. doi: 10.1016/j.advnut.2024.100193. Epub 2024 Feb 24. PMID: 38408541; PMCID: PMC10973592.Liu Y, Guo Y, Yan X, Ding R, Tan H, Wang Y, Wang X, Wang L. Assessment of health literacy in patients with polycystic ovary syndrome and its relationship with health behaviours: a cross-sectional study. BMJ Open. 2023 Nov 24;13(11):e071051. doi: 10.1136/bmjopen-2022-071051. PMID: 38000817; PMCID: PMC10680007.PROOF. New data on household food insecurity in 2024. PROOF. Published May 5, 2025. https://proof.utoronto.ca/2025/new-data-on-household-food-insecurity-in-2024/

What if you could start 2026 already feeling accomplished - without overhauling your habits? In this episode, we’re flipping the script on “new year, new me” and doing something way more powerful: looking back before we look forward. We'll guide you through a simple, honest reflection to help you:Celebrate the health wins you might have overlookedNotice which areas of your health deserve more attention and careSet values-aligned goals for 2026 that feel authentic and meaningful Plus, I’m sharing a behind-the-scenes look at our clinic’s biggest year yet: and a major announcement about our rebrand and what’s coming in 2026 to make hormone and reproductive health care more accessible, supportive, and community-focused!! If you’re tired of pressure, perfection, and health goals that don’t last, this episode gives you a grounded way to reset and start the new year with clarity, confidence, and momentum. ✨ If you resonated with this episode, we'd love to hear it! Please leave a rating and review. Get the full behind-the-scenes story! Follow our Founder on Instagram here and join thousands of people learning to understand their hormones and feel good in their bodies by subscribing to our newsletter here.

Feeling off, bloated, or low on energy this holiday season? You’re not imagining it - your hormones are responding to changes in routine, meals, and daily structure. And the good news? You don’t have to feel “off” or wait until January to get back on track. In this episode, we’re breaking down the three key hormones that often get disrupted for people with PCOS during the holidays: cortisol, insulin and reproductive hormones. You’ll learn why your body reacts the way it does, and more importantly, simple, realistic ways to support your hormones so you can feel steady, energized, and in control.Inside, you’ll discover how to:Use anchor rituals to regulate cortisol, even when your schedule is unpredictableBalance meals to keep insulin steady, without giving up the foods you loveUnderstand the trickle-down effect on reproductive hormones, and why upstream support matters more than chasing “perfect” estrogen or progesterone Plus, I’m sharing free resources to help you take action immediately:✨PCOS Symptom Tracker  know what’s driving your symptoms and get clarity on what to do next✨ Hormone & Gut Health Toolkit:  everyday strategies to boost energy, reduce stress, and feel in control of your hormones Whether it’s one week of holiday events or a full month of disrupted routines, this episode gives science-backed, feel-good strategies that actually work, so you can enjoy the season, stay grounded, and start the new year feeling confident in your body.

What if eating for your hormones didn’t have to take hours in the kitchen - or leave you exhausted by Sunday night? In this episode, I’m breaking down the art of convenient, stress-free meal prep for PCOS, because your nutrition should fit your life, not take over it.We’ll dive into real-world strategies that help you:Start your mornings calm and steady with simple breakfast prepBuild quick, balanced dinners with minimal cleanupKeep “rescue” meals on hand for busy daysPrep snacks that stabilize blood sugar and energy  Along the way, I’ll explain why these hacks matter from a hormonal perspective - from supporting insulin and cortisol balance to reducing inflammation and supporting reproductive health. And to make it even easier to take action, I’m sharing free tools you can use right away: ✨ Hormone & Gut Health Toolkit practical tips to support energy, digestion, and hormonal balance without overcomplicating your life✨ PCOS Symptom Tracker track your meals, energy, and symptoms to see what’s really working for your body Whether you’re constantly on the go or just tired of overcomplicating meal prep, this episode gives you permission to embrace convenience without guilt, work with your life instead of against it, and create sustainable habits that actually stick!

Exercise isn’t just about burning calories - it also impacts your hormones, your digestion, and your overall health. Here’s what science says about how to move in a way that truly supports your bodyIn this episode, I'm joined by Leigh Merotto from GutFit Nutrition to explore how your body responds to exercise, especially high-intensity movement like running. We break down why digestive symptoms can arise when you ramp up your workouts, how cortisol affects your hormones and energy, and practical strategies to move safely and sustainably. What we cover in this episode:How exercise intensity impacts digestion and how to prevent symptomsUnderstanding high-intensity exercise and why it’s beneficial when done rightCortisol explained: its natural rhythms, temporary spikes from exercise, and when stress accumulatesSafe ways to start high-intensity workouts while supporting hormone and gut healthExercising on your period: what you need to knowFuelling strategies to maximize performance, recovery, and overall wellbeing Whether you’re looking to boost energy, improve digestive function, or support hormone balance, this episode gives science-backed insights and practical strategies to make exercise a tool for health, not stress. Episode links:GutFit Nutrition website: https://www.gutfitnutrition.comLeighs' instagram: InstagramLogin • Instagram00:00 – Intro01:42 – Digestive symptoms & exercise intensityHow endurance training affects the gut, why runners are most impacted, and what’s happening physiologically when exercise triggers GI symptoms.13:51 – What counts as high-intensity exerciseDefinition of high intensity, RPE scale explained, and how to gauge intensity using heart rate zones.20:09 – Cortisol: spikes, rhythms, and stressUnderstanding cortisol’s role, myths around it, and how short-term vs. chronic stress impacts hormones and recovery.23:32 – Overload: over-exercising, under-fuelling & life stressHow fasted workouts, calorie deficits, and lack of recovery elevate cortisol and affect gut and hormonal health.26:59 – 4 ways to start high-intensity exercise safelyLeigh’s framework: balance training, schedule rest, avoid fasted sessions, and manage life stress for recovery.33:59 – Exercising on your periodDebunking myths about exercise and menstrual cycles, the truth about performance changes, and listening to your body.38:55 – Pre- & post-run fuelling strategiesLeigh’s personal fueling routine before race day and her practical tips for optimizing energy, digestion, and performance.

What if menopause wasn’t something to “get through,” but a time to reconnect with your body in an entirely new way? In this solo episode for Menopause Month, I’m diving deep into what’s really happening beneath the surface during perimenopause and menopause - and how you can support your body through every change with nourishment and care.We’ll explore how nutrition can protect your bone and heart health, help you maintain muscle mass, and even support brain health during this transition. We’ll also unpack the link between hormones and cognitive function, including what we know about Alzheimer’s risk and how lifestyle can make a difference.What we cover in this episode:Perimenopause + menopause — what’s really happening underneathNourishing your body through this phase: bone, heart, and muscle healthThe brain connection: Alzheimer’s risk + supporting cognitive resilienceWhat to focus on next to feel your best in midlife and beyondWhether you’re just starting to notice changes or already in the thick of it, this episode is here to help you feel informed, empowered, and deeply connected to your body’s evolution. Enjoyed the podcast? Please leave us a rating and review, we'd love to hear it! Links:1-on-1 nutrition programs for menopause: ThegoodlifedietitianServices — Trista Chan RD, MHScMenopause IG series   ReferencesAtaei Kachouei A, Singar S, Wood A, Flatt JD, Rosenkranz SK, Rosenkranz RR, Akhavan NS. Cardiovascular Risk Factors, Alzheimer's Disease, and the MIND Diet: A Narrative Review from Molecular Mechanisms to Clinical Outcomes. Nutrients. 2025 Jul 16;17(14):2328. doi: 10.3390/nu17142328. PMID: 40732953; PMCID: PMC12299063. Glenn AJ, Guasch-Ferré M, Malik VS, Kendall CWC, Manson JE, Rimm EB, Willett WC, Sun Q, Jenkins DJA, Hu FB, Sievenpiper JL. Portfolio Diet Score and Risk of Cardiovascular Disease: Findings From 3 Prospective Cohort Studies. Circulation. 2023 Nov 28;148(22):1750-1763. doi: 10.1161/CIRCULATIONAHA.123.065551. Epub 2023 Oct 25. PMID: 37877288; PMCID: PMC10841173. Inaraja V, Thuissard I, Andreu-Vazquez C, Jodar E. Lipid profile changes during the menopausal transition. Menopause. 2020 Jul;27(7):780-787. doi: 10.1097/GME.0000000000001532. PMID: 32187130. Kodete, C. S., Thuraka, B., Pasupuleti, V., & Malisetty, S. (2024). Hormonal Influences on Skeletal Muscle Function in Women across Life Stages: A Systematic Review. Muscles, 3(3), 271-286. Ryczkowska K, Adach W, Janikowski K, Banach M, Bielecka-Dabrowa A. Menopause and women's cardiovascular health: is it really an obvious relationship? Arch Med Sci. 2022 Dec 10;19(2):458-466. doi: 10.5114/aoms/157308. PMID: 37034510; PMCID: PMC10074318.

What if healing was more than eating the right foods and taking the right supplements? True healing comes from connection, understanding, and tending to all parts of ourselves. In this super insightful episode, I sit down with Meghan Watson, a relationship cultural therapist, to explore how you can deepen your self-care practice and lead to real mental and physical growth. Meghan shares how rituals, when combined with mindful self-compassion and authentic connection, can help us heal on a profound level. What we cover in this episode:Relational therapy explained: Why connection is at the heart of healingHow trauma and past experiences shape our physical healthIs self-care possible in a capitalist world?Emotional eating: what it really says about usWorking through burnout in a violent, capitalist system Whether you’re working through trauma, burnout, or looking to deepen your self-care, this episode is packed with actionable guidance, thoughtful insights, and warmth to help you move beyond surface-level rituals into healing that truly connects mind, body, and heart.Episode links: Growing pains newsletter: BeehiivGrowing Pains CollectiveMental health resources: BloompsychologytoBloom Psychology TorontoInstagram: InstagramLogin • InstagramSubstack: www.meghanwatson.substack.com

Ever feel like you’re doing everything “right” for PCOS, working out, trying every diet, pushing through...yet you’re still bloated, exhausted and have constant cravings? That was Farah’s story, too. In this episode, I share how she went from burnout and hormonal chaos to stable and thriving. Finding steady energy, stable blood sugars, confidence around food, and workouts that actually make you feel strong is possible - all without punishing yourself or following impossible rules. Listen for how.  PS: The PCOS Recovery Program is now open for enrollment! We start Sept 24th. Join us and take the first step toward feeling energized, confident, and in charge of your hormones.

Mornings can set the tone for the rest of your day, and with PCOS, the right habits can make a huge difference. In this episode, I’m sharing five simple habits that support stable blood sugars, a regulated appetite, better focus, and healthier cortisol management. These aren’t complicated or Instagram-perfect routines, but doable shifts you can start right away to make mornings less chaotic and create a ripple effect for the rest of your day. Ready to boost your energy, regulate cycles and feel confident with a clear plan to thrive with PCOS? Our PCOS Recovery Program is now open for enrolment - we start Sept 24th! This is your chance to move beyond short-term diets and finally feel confident in your health. Join us. If you enjoyed this episode, we'd love to hear it - please leave a rating and review! References:Malone JC, Thavamani A. Physiology, Gastrocolic Reflex. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK549888/ Witbracht M, Keim NL, Forester S, Widaman A, Laugero K. Female breakfast skippers display a disrupted cortisol rhythm and elevated blood pressure. Physiol Behav. 2015 Mar 1;140:215-21. doi: 10.1016/j.physbeh.2014.12.044. Epub 2014 Dec 27. PMID: 25545767. Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S. Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults. Nutrients. 2022 Dec 24;15(1):85. doi: 10.3390/nu15010085. PMID: 36615743; PMCID: PMC9824806.

Many people think of PCOS as just a reproductive issue - irregular periods or fertility struggles - but it affects much more. PCOS impacts metabolism, blood sugar control, mental health, digestion, skin, and inflammation, making it a complex, chronic condition that requires a whole-body approach.In this episode, I answer your top questions:Why do I gain weight no matter what I eat?Do I have to take progestin to trigger a period?Should I follow a low-carb or keto diet?Does HIIT exercise hurt my hormones? We also discuss the growing movement to rename PCOS to better reflect its full range of symptoms and improve understanding for both patients and healthcare providers. If this episode speaks to you, please leave a rating and review. I’d love to hear your thoughts! Episode links:Monash University - survey to rename PCOSPCOS Recovery Program Waitlist - starts September 2025Free PCOS Symptom Tracker + Labs List ReferencesBenjamin JJ, Kuppusamy M, Koshy T, Kalburgi Narayana M, Ramaswamy P. Cortisol and polycystic ovarian syndrome - a systematic search and meta-analysis of case-control studies. Gynecol Endocrinol. 2021 Nov;37(11):961-967. doi: 10.1080/09513590.2021.1908254. Epub 2021 Apr 5. PMID: 33818258. Frandsen CLB, Gottschau M, Nøhr B, Viuff JH, Maltesen T, Kjær SK, Jensen A, Svendsen PF. Polycystic ovary syndrome and endometrial cancer risk: results from a nationwide cohort study. Am J Epidemiol. 2024 Oct 7;193(10):1399-1406. doi: 10.1093/aje/kwae061. PMID: 38751314.  Helena Teede et al. International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University.

If eczema has ever taken over your sleep, routines, or confidence - and nothing from steroid creams to elimination diets has brought lasting relief, then this episode is for you. Today, I’m joined by the thoughtful and knowledgeable Julia Chien, a Registered Dietitian who has lived through eczema and topical steroid withdrawal (TSW) herself. Julia shares her journey and how it’s shaped the way she now supports clients. We unpack what it really takes to support eczema from the inside out. We cover:Julia’s experience with topical steroid withdrawal and what finally helped her body healWhat a thorough nutrition assessment for eczema looks likeNutrients that can support skin health (like zinc, vitamin D, and omega-3's)Whether probiotics and elimination diets are actually helpful This is a conversation full of hope, clarity, and practical insight. Whether you're newly diagnosed or years into managing eczema, we hope it leaves you feeling more informed, more supported and a little less alone. If you loved this episode, we’d be so grateful for a rating and review - it helps more listeners find honest, empowering conversations like this! Julia's websiteJulia's instagram

Bloating is incredibly common - and while some of it is completely normal, for many people, it can start to feel unpredictable, persistent and disruptive to daily life. It may even worsen during the second half of the menstrual cycle (aka the luteal phase), when rising and falling levels of progesterone and estrogen slow digestion and increase gut sensitivity. In this episode, we’re talking about the many causes of bloating (spoiler: it’s more than just food), why it tends to fluctuate across different phases of your cycle, and what to do when it starts getting in the way of how you feel, function, or move through your day.You’ll leave this episode with a better understanding of your body and practical ways to start identifying patterns and reducing discomfort, without over-restricting or falling into food fear.If you enjoyed this episode, we'd love to hear it; leave a rating and review!Episode links:Free Hormone + Gut Health Toolkit1-on-1 Nutrition Coaching ProgramsReferencesIovino P, Bucci C, Tremolaterra F, Santonicola A, Chiarioni G. Bloating and functional gastro-intestinal disorders: where are we and where are we going? World J Gastroenterol. 2014 Oct 21;20(39):14407-19. doi: 10.3748/wjg.v20.i39.14407. PMID: 25339827; PMCID: PMC4202369.Judkins TC, Dennis-Wall JC, Sims SM, Colee J, Langkamp-Henken B. Stool frequency and form and gastrointestinal symptoms differ by day of the menstrual cycle in healthy adult women taking oral contraceptives: a prospective observational study. BMC Womens Health. 2020 Jun 29;20(1):136. doi: 10.1186/s12905-020-01000-x. PMID: 32600463; PMCID: PMC7325082.Mendelson S, Anbukkarasu P, Cassisi JE, Zaman W. Gastrointestinal functioning and menstrual cycle phase in emerging young adult women: a cross-sectional study. BMC Gastroenterol. 2023 Nov 21;23(1):406. doi: 10.1186/s12876-023-03036-3. PMID: 37990300; PMCID: PMC10664285Pati GK, Kar C, Narayan J, Uthansingh K, Behera M, Sahu MK, Mishra D, Singh A. Irritable Bowel Syndrome and the Menstrual Cycle. Cureus. 2021 Jan 14;13(1):e12692. doi: 10.7759/cureus.12692. PMID: 33614302; PMCID: PMC7883586.

Summer brings sunshine, patios, travel plans - and let’s be honest, a few more spontaneous meals, skipped routines and late nights. It’s easy to feel like your health goals take a backseat this season. But staying “on track” doesn’t have to mean perfection. And it definitely doesn’t mean missing out on the fun. In this episode, we’re diving into what it really looks like to care for your health in a sustainable, balanced way during the summer months, without the pressure to “start over” every Monday. Whether you’re managing PCOS, gut health, or simply trying to feel more energized and in tune with your body, this conversation will give you tangible tools to stay consistent and present. If this episode resonates with you, we’d love to hear it through a rating and review! Episode links: Free Hormone + Gut Health Toolkit

Peeing when you sneeze, painful sex, pelvic heaviness - these aren’t just “normal parts of being a woman,” and you don’t have to suffer in silence. In this episode, I’m joined by the brilliant and compassionate Aliya Dhalla, pelvic floor physiotherapist and outspoken advocate for women’s health. Together, we dive into the world of pelvic health, why it matters at every stage of life, and how to start paying attention to it without getting overwhelmed by wellness noise.We cover:How pelvic physio can support conditions like endometriosis and irritable bowel syndromeWhy we need to normalize conversations around periods, sex, pelvic pain, and everything in betweenThe pressure to “do it all” in the wellness world, and how to tune back in to yourselfSimple, practical ways to support your pelvic health - no matter your season of lifeThis is the conversation we wish more people were having, and one that will leave you feeling more informed, empowered, and supported.If you loved this chat, we’d so appreciate a rating and review. It helps more listeners find real, empowering info like this!  Episode links:Aliya's InstagramBox Wellness website

Let’s talk about cheat days. You know the drill - strict all week, then a “free-for-all” on the weekend. Maybe it starts with brunch, turns into bottomless snacks, and ends with a side of guilt.But here’s the thing: that cheat day mindset? It’s not harmless. It can wreak havoc on your blood sugars, leave your hormones more imbalanced, and create a cycle of restriction and rebellion that’s hard to break - especially if you’re dealing with PCOS, insulin resistance, or a sensitive gut.In this episode, we’re unpacking the metabolic and psychological fallout of cheat days, why they’re so tempting, and how to shift into a more balanced, permission-based approach to food that supports long-term physical and mental wellbeing.If this resonates with you, we’d love to hear it! Leave a rating and review. Episode links: Free Hormone + Gut Health Toolkit