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 Nest & Nurture Health, 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.

  1. Jun 1

    Ep 75: No Period, Now What? HA & Fertility with Victoria Myers, RD

    Today, we’re diving into one of the most overlooked reasons women lose their periods and struggle to conceive: hypothalamic amenorrhea (HA). Joined by dietitian Victoria Myers, we explore how under-fueling, over-exercising, and chronic stress can cause the brain to essentially shut down ovulation - and why so many women are misdiagnosed with PMOS/PCOS in the process. We also dive into why “just eat more and move less” is unhelpful, the overlap between HA and PMOS/PCOS, and the emotional side of recovery - especially for high-achievers and perfectionists.   We chat: The physiological connection between under-fueling, stress, and lost cyclesWhy the advice to “just eat more and move less” often creates even more confusion in recoveryThe overlap between HA and PMOS/PCOS, and how to distinguish between the twoThe long-term health consequences of untreated HA beyond fertilityThe emotional and psychological side of recovery, including perfectionism, body image, control, and fear around changing exercise habitsWhy high-achieving women, athletes, and “healthy eaters” are often the most susceptibleThe identity shift that recovery often requires - and why healing is about far more than food alone  This conversation is nuanced, compassionate, and deeply validating for anyone navigating missing periods, fertility struggles, overtraining, or confusion around their hormone health. If you’ve ever wondered whether you’re “healthy” on paper but your body is telling a different story, this episode is for you.   Want to connect with Victoria? You can reach her virtual nutrition practice at Nourished Fertility or follow her on Instagram.

    33 min

  2. May 18

    Ep 74: PCOS and Binge Eating - Is There a Connection?

    If you have PCOS and you've ever eaten past the point of fullness and asked yourself what's wrong with you, then this episode is for you.   The binge-restrict cycle is one of the most common and least talked-about experiences in the PCOS community. And it's never about willpower. In this episode, we're breaking down the real biology behind why blood sugar crashes, insulin resistance, and PCOS-specific hormones make eating feel so hard to control, and what actually helps.   We cover: Why insulin resistance creates a physiological drive to overeat (and why skipping meals makes it worse)How leptin resistance, elevated androgens, and chronic inflammation affect your hunger cuesThe ADHD-PCOS connection and why this cycle can feel even more intense if you're neurodivergentWhat eating patterns actually support steadier blood sugar and appetite regulationWhen nutrition alone isn't enough - and what working with a therapist, and nurse, alongside a dietitian actually looks like  This is not a episode about eating less or trying harder. It's about understanding what your body is actually doing, and giving it what it needs.   Ready to work with a team that actually gets PCOS?   Nest & Nurture is a virtual hormone health clinic with dietitians, nurses, and therapists, available across Canada. We take a whole-body approach to PCOS care: nutrition, medical support, and mental health, all under one roof.   Book your first appointment here. We'd love to support you.

    27 min

  3. May 4

    Ep 73: 4 Reasons Your “Healthy Lifestyle” Isn’t Fixing Your Hormones

    You're eating “healthy,” hitting 30g of protein each meal, getting your 10k steps - but still dealing with blood sugar crashes, bloating, irregular cycles, and ongoing PCOS or endometriosis flare ups. If this sounds familiar, this episode will help you make sense of what’s going on.   We break down 5 common reasons why this is happening and how it shows up in the body: Why “clean eating” can still leave you under-fuelled and stressedHow too much structure (yes, even with healthy habits) can backfire hormonallyWhy blood sugar crashes are often hiding under “good” mealsThe stress response your body can stay stuck in, even with perfect routines  And we also give you practical tips along the way so you know what to start shifting right away. Most of the time, it’s not about more effort, it’s about a mismatch between your strategy and what's going to work for you long-term.   If you’re ready for deeper, personalized support, you can work with us 1-on-1 inside our nutrition coaching programs for tailored guidance based on your body and lifestyle.   Enjoyed this episode? We'd love to hear it! Add a review, rating and shared with a loved one.

    22 min

  4. Apr 20

    Ep 72: From Fatty Liver to Improved Labs and Daily Energy: A PCOS Success Story

    In this episode, we’re sharing a powerful PCOS success story of a client who went from struggling with fatty liver, low energy, and frustrating lab results to seeing meaningful improvements in her health, labs, and day-to-day wellbeing. We walk through what was really going on beneath the surface, the key nutrition and lifestyle shifts we focused on, and how she was able to create sustainable changes without extreme dieting or restriction. This episode is a reminder that progress is possible with the right support, strategy, and consistency - and that improving your labs often starts with small, realistic changes.   In this episode, we cover: The connection between PCOS and fatty liverWhat her labs and symptoms looked like before vs. afterThe nutrition strategies that supported her energy and metabolismHow we approached sustainable habit changeWhat made the biggest difference in her day-to-day symptoms  If you’re ready to get personalized support for your liver function, hormones, gut health, and energy, our 1-on-1 nutrition coaching program is where we help you do this work every day. Apply through the link to start your own success story.   Enjoyed the episode? We'd love to hear it! Leave a rating and review to support our show.   References Franciscatto,M.E., Taniguchi,J.B., Wohlenberg,R., Riedi,I.L., & Oppermann,K. (2024). Prevalence and factors associated with non-alcoholic fatty liver disease among women with polycystic ovary syndrome. Revista Brasileira de Ginecologia e Obstetrícia,46, e-rbgo81.

    16 min

  5. Apr 6

    Ep 71: 5 Morning Habits That Work for IBS

    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 syndrome Li, 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/nu16162657 ‌Salari-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.0228205 ‌Zhang, 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

    26 min

  6. Mar 23

    Ep 70: How to Eat Well During Your Busiest Weeks

    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.

    24 min

  7. Mar 9

    Ep 69: Your Menstrual Cycle: Tips for Energy, Hormones & Long-Term Health

    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

    26 min

  8. 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
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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 Nest & Nurture Health, 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.

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