Joyful Eating for PCOS and Gut Health

Trista Chan RD MHSc
  • 4.9 (8)
  • NUTRITION
  • UPDATED BIWEEKLY
Joyful Eating for PCOS and Gut Health

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

  1. OCT 29

    Top 5 Foods for Irritable Bowel Syndrome

    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 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.

    17 min

  2. OCT 14

    Top 10 Meal Prep Tips for Busy People

    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

    19 min

  3. SEPT 30

    Top 3 Mistakes We're Making with Carbs and PCOS

    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.

    15 min

  4. SEPT 16

    Your Top PCOS Questions, Answered

    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.

    23 min

  5. SEPT 2

    3 Sneaky Habits that Wreak Havoc on Hormones

    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.

    20 min

  6. AUG 19

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

    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

    16 min

  7. AUG 5

    Do You Need to Eat Breakfast?

    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

    14 min

  8. JUL 22

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

    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

    18 min
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Ratings & Reviews

4.9
out of 5
8 Ratings

About

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

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