Joyful Eating for PCOS and Gut Health

Trista Chan RD MHSc
  • 4.4 (5)
  • NUTRITION
  • UPDATED BIWEEKLY

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. FEB 10

    Ep 68: Top 5 Tips for Better Blood Sugar Control

    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.   References Ali 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.

    23 min

  2. JAN 26

    Ep 67: How to Recover Postpartum When You Have PCOS

    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.   References Carretero-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.

    15 min

  3. JAN 12

    Ep 66: The Science That Changed How I See PCOS Forever

    “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.     References Badri-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/

    7 min

  4. 12/08/2025

    Ep 65: Year-End Reflection & Setting Goals That Actually Stick (+ Behind the Scenes of Our Brand)

    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.

    20 min

  5. 11/24/2025

    Ep 64: Cortisol, Insulin & Reproductive Hormones: Navigating PCOS During the Holidays

    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.

    16 min

  6. 11/10/2025

    Ep 63: PCOS Meal Prep: Convenient & Time-Saving Tips

    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!

    18 min

  7. 10/27/2025

    Ep 62: High-Intensity Training for a Happy Gut and Balanced Hormones with Leigh Merotto

    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 body In 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.com Leighs' instagram:  InstagramLogin • Instagram 00:00 – 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.

    40 min

  8. 10/13/2025

    Ep 61: Strong Through Menopause: 5 Nutrition Shifts That Make a Difference

    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, MHSc Menopause IG series       References Ataei 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.

    19 min
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4.4
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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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