Joyful Eating for PCOS and Gut Health

Trista Chan RD MHSc
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  • NUTRITION
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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. 4 DAYS AGO

    42: Understanding PCOS: Causes and Treatment Options

    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.

    23 min

  2. 7 JAN

    41: Beyond Resolutions: How to Build Sustainable Nutrition Habits

    In this episode, I dive into the common pitfalls of New Year's resolutions and share why it’s crucial to shift away from rigid goals and towards creating sustainable habits. I talk about practical strategies for building lasting nutrition habits, focusing on setting realistic expectations, making gradual changes, and celebrating progress along the way. Throughout the episode, I emphasize the importance of having a supportive community and ensuring that the habits you form align with your lifestyle for long-term success. In this episode, you'll learn: Resolutions often fail due to unrealistic expectations Focus on what you want to do, not what you want to avoid Sustainable habits require a mindset shift from rigidity to flexibility Small, consistent changes lead to significant improvements over time Reflect on your health values to create meaningful habits Episode links: PCOS Recovery Program - February 2025 waitlist Free PCOS Symptom Tracker

    16 min

  3. 23/12/2024

    40: Ditching the "PCOS Diet" Mentality This Holiday Season

    The holidays can be filled with rest and excitement, but the pressure of “diet culture” often rears its head this time of year - especially for those with PCOS. The pressure to stick to restrictive food rules can be intense, but I'm here to tell you: it's time to ditch the "PCOS diet" mentality and stay grounded this season. In this episode, I dive into the challenges people with PCOS face around the holidays, and share practical tips to reduce guilt and shame around eating. Finally, I offer gentle nutrition strategies to navigate holiday meals with a balanced mindset. In this episode, you'll learn: How to shift away from dieting mindset and find your own brand of a "healthy food mindset" Practical tips to reduce guilt and shame around eating Four gentle nutrition strategies to support your wellbeing and stabilize blood sugars this holiday season Episode links: PCOS Recovery Program - join waitlist for February 2025

    22 min

  4. 10/12/2024

    39: Surviving Holiday Stress: Protecting Your Gut Health During the Festive Season with Dietitian Cathy Chu

    In this episode, Trista chats with dietitian Cathy Chu about gut health and its unique challenges during the holiday season. They explore how stress, changes in routine, and the constant "food noise" can impact digestion, and discuss strategies for managing gut discomfort. Cathy shares valuable tips on setting boundaries around food talk and cultivating a balanced mindset. You'll learn: How stress and lifestyle affect gut health Practical ways to recognize and address gut discomfort Mindful eating tips for the holiday season Setting boundaries around food talk to protect your mental health The role of self-compassion in developing a healthier relationship with food Episode links: Meet Cathy  1-on-1 nutrition coaching  How to Maintain a Healthy Food Mindset Over the Holidays

    20 min

  5. 26/11/2024

    38: Must-Know Tips for Pregnancy with PCOS

    In this episode, Trista explores the complexities of managing pregnancy with PCOS, focusing on dietary considerations, the safety of medications and supplements, and the importance of mental health during the postpartum period. She emphasizes the need for careful monitoring of blood sugar levels, the role of insulin and metformin, and the significance of support systems for new parents. You'll learn: Why managing glycemic load is crucial for pregnant individuals with PCOS Safe and effective treatments for gestational diabetes How postpartum mental health is a significant concern for new parents Navigating potential chest feeding challenges for those with PCOS Episode Links: How to Manage Gestational Diabetes with Diet and Lifestyle 1-on-1 Nutrition Coaching References: Choudhury, A. A., & Rajeswari, V. D. (2022). Polycystic ovary syndrome (PCOS) increases the risk of subsequent gestational diabetes mellitus (GDM): A novel therapeutic perspective. Life Sciences (1973), 310, 121069–121069. https://doi.org/10.1016/j.lfs.2022.121069 Diabetes Canada. (2024). Gestational diabetes. https://www.diabetes.ca/about-diabetes/gestational Facchinetti, F., Cavalli, P., Copp, A. J., D’Anna, R., Kandaraki, E., Greene, N. D. E., & Unfer, V. (2020). An update on the use of inositols in preventing gestational diabetes mellitus (GDM) and neural tube defects (NTDs). Expert Opinion on Drug Metabolism & Toxicology, 16(12), 1187–1198. https://doi.org/10.1080/17425255.2020.1828344 Ibrahim, I., Bashir, M., Singh, P., Al Khodor, S., & Abdullahi, H. (2022). The Impact of Nutritional Supplementation During Pregnancy on the Incidence of Gestational Diabetes and Glycaemia Control. Frontiers in Nutrition (Lausanne), 9, 867099–867099. https://doi.org/10.3389/fnut.2022.867099 Jorquera, G., Echiburú, B., Crisosto, N., Sotomayor-Zárate, R., Maliqueo, M., & Cruz, G. (2020). Metformin during Pregnancy: Effects on Offspring Development and Metabolic Function. Frontiers in Pharmacology, 11, 653–653. https://doi.org/10.3389/fphar.2020.00653 Koric, A., Singh, B., VanDerslice, J. A., Stanford, J. B., Rogers, C. R., Egan, D. T., Agyemang, D. O., & Schliep, K. (2021). Polycystic ovary syndrome and postpartum depression symptoms: a population-based cohort study. American Journal of Obstetrics and Gynecology, 224(6), 591.e1-591.e12. https://doi.org/10.1016/j.ajog.2020.12.1215 Ryssdal, M., Vanky, E., Stokkeland, L. M. T., Jarmund, A. H., Steinkjer, B., Løvvik, T. S., Madssen, T. S., Iversen, A.-C., & Giskeødegård, G. F. (2023). Immunomodulatory Effects of Metformin Treatment in Pregnant Women With PCOS. The Journal of Clinical Endocrinology and Metabolism, 108(9), e743–e753. https://doi.org/10.1210/clinem/dgad145 Slouha, E., Alvarez, V. C., Gates, K. M., Ankrah, N. M. N., Clunes, L. A., & Kollias, T. F. (2023). Gestational Diabetes Mellitus in the Setting of Polycystic Ovarian Syndrome: A Systematic Review. Curēus (Palo Alto, CA), 15(12), e50725–e50725. https://doi.org/10.7759/cureus.50725 Vanky, E., Isaksen, H., Haase Moen, M., & Carlsen, S. M. (2008). Breastfeeding in polycystic ovary syndrome. Acta Obstetricia et Gynecologica Scandinavica, 87(5), 531–535. https://doi.org/10.1080/00016340802007676

    19 min

  6. 13/11/2024

    37: Beyond the Numbers: How to Have Self-Compassion while Improving Diabetes

    In this episode, we're diving into a part of diabetes care that often gets overlooked - self-compassion and looking beyond the numbers. I'm Trista Chan, a dietitian passionate about helping women manage their health without feeling defined by every metric. Today, I’m joined by my friend and colleague, Prabhsimran Saini, a Registered Dietitian and Certified Diabetes Educator who takes a heart-centred approach to diabetes care. Together, we’ll explore why managing diabetes often feels like a balancing act with A1c levels, fasting sugars, and daily glucose checks - and why it’s so important to look beyond these numbers. We’ll cover: Why many people with diabetes feel defined by their numbers, and how this can affect their well-being. How to respond with self-compassion, rather than self-criticism, especially when setbacks like high blood sugar readings happen. Three practical tips for overcoming diabetes burnout and reconnecting with your health journey. Episode links: Prabhsimran Saini's ⁠⁠Instag⁠r⁠am⁠⁠ @southasianrd Prabhsimran Saini's LinkedIn Meet the team

    20 min

  7. 29/10/2024

    36: 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

  8. 14/10/2024

    35: 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
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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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