Joyful Eating for PCOS and Gut Health

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

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

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

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.

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.

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.

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 way⁠Check out Diabetes Digital⁠ here!

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

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

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.

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.