The Hormone Nutrition Podcast

Trista Chan RD MHSc
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  • Nutrition
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The Hormone Nutrition Podcast is where PMOS and hormones health finally make sense. We explore hormone health, healing and what’s possible when you actually understand your body — through conversations that share practical strategies and lived experience. If you're managing PMOS, hormone or gut symptoms, and ready for answers that actually make sense, this podcast is for you. No rigid rules. No quick fixes. Just science-informed, trauma-informed conversations that help you feel a little less alone. Hosted by Trista Chan, RD, MHSc, founder of Nest & Nurture Health.

  1. 4d ago

    84: Food Noise, Diet Culture, Body Checking & Making Nutrition Changes with Maria Gaydarova, RSW

    Is your wellness routine actually diet culture in a costume? As a dietitian, I talk about food all day: meal prep, grocery lists, gentle nutrition. So when does normal food thinking cross the line into something that’s taking over your life? In this episode, I sit down with Maria Gaydarova, MSW, RSW, therapist at Nest & Nurture Health, who has supported clients across hospital, community and specialized eating disorder settings. Maria shares her own journey unlearning diet culture, and we get honest about the subtle signs of disordered eating that so often get missed, because eating disorders don’t have one “look.” We cover: How to tell the difference between obsessive food noise and just thinking about foodSubtle signs people don’t always recognize: compulsive exercise, “earning” your food, eating in secret and body checkingWhy weight-neutral care isn’t anti-health (it’s pro-holistic health)What “just lose weight” advice misses, especially with PMOS (PCOS)How to navigate medical nutrition needs (like PMOS or celiac disease) without feeding the eating disorder voice Work with Maria (ON residents only): Book a free consult at https://www.nestandnurturehealth.com/therapy-ontario Work with our dietitians: Book a free consult at https://www.nestandnurturehealth.com/registered-dietitians This episode is for education only and isn’t a substitute for personalized care. If you’re struggling with your eating or body image, you deserve support. Reach out to a professional or visit NEDIC (nedic.ca) in Canada: https://nedic.ca/

  2. Oct 7

    83: Want to Lose Weight With PMOS/PCOS? Listen to This First

    If you’re tired of being told to “just lose weight” for your PMOS (PCOS), but deep down you still want to lose weight, this episode is for you. Maybe you’ve tried the diets, lost weight only to regain it, or wondered why it seems so much harder with this condition. Today, I’m tackling the elephant in the room: weight and PMOS. We’re getting into why weight loss can be harder for you, what the research actually says, and how to approach your health differently if weight loss is still one of your goals. In this episode, we cover: Why you might gain weight more easily with PMOS, what the 2023 international PCOS guideline says, and what we still don’t know How “just lose weight” advice and weight stigma show up in PMOS care, and how they can hurt your health What to do if you want to lose weight with PMOS, without another round of dieting and weight cycling Simple nutrition changes to start now for insulin resistance, blood sugar, energy, bloating, and period pain Other ways to know your body is feeling better, besides the number on the scale If you came here wanting to lose weight with PMOS, this is the episode to hear before your next attempt. Links: Join The PMOS Recovery Program (starts October 14th) https://www.nestandnurturehealth.com/pcos-recovery-programFollow @nestandnurturehealth on Instagram: https://www.instagram.com/nestandnurturehealth/ Connect with @tristachan.rd on Instagram: https://www.instagram.com/tristachan.rd/

  3. Sep 24

    82: Inside PMOS Recovery: Your Exact 12-Week Plan (+ Q&A)

    Doors are officially open for PMOS (PCOS) Recovery, and this week, I'm pulling back the curtain and showing you exactly what those 12 weeks look like. If you've already tried the diets, the supplements, the "just eat healthier" advice, and you're still left wondering what actually works long-term, this episode is for you. Inside this episode, you'll learn: How to know if this program is actually for youHow your PMOS (PCOS) can feel by the end of the 12 weeksThe full 12-week roadmap and what you're actually going to learn: from building your nutrition foundation, to targeted interventions for insulin resistance and androgens, to supplements, rebuilding your relationship with food, to movement, stress, and sleepThe top questions people ask before joining, answered honestly If you've been circling this program for a while, wondering if it's actually different, this episode is me answering that, directly. If you've been waiting for the right time to finally get support that actually sticks, this is it. We start October 14th. Join PMOS Recovery here!

  4. Sep 1

    81: PMOS Meal Planning: 5 Strategies for More Energy, Less Stress

    If you've ever stood in front of the fridge at 5pm with no idea what to make, or hit that same energy crash every afternoon like clockwork, this episode is for you. Meal planning advice for PMOS is everywhere, and most of it contradicts itself. One source says cut carbs, another says never skip a meal, and you're left more confused than when you started. The problem isn't that you haven't found the "right" plan yet. It's that most plans aren't built around how your life actually works. In this episode, we're breaking down a simple, realistic system for PMOS-friendly meal planning, one that supports steady blood sugar without demanding a total overhaul of your week. We cover: How to build balanced meals that support steady blood sugar and PMOS (PCOS)How to prep smarter, not harder, so meal prep stops eating your whole SundayHow to stock your kitchen so PMOS-friendly choices become the easy defaultSimple go-to meals for the nights you're running on emptyHow to make a meal planning system fit your actual lifestyle, with no rigid rules and no all-or-nothing thinking This is not an episode about following a stricter meal plan. It's about building a system that works with your hormones, schedule and life. Ready for more support than a podcast episode can give you? Our PMOS Recovery Program starts October 2026. This is a 12-week program teaching you everything you need to know to manage PMOS with gentle nutrition and lifestyle change, no restriction, no burnout, just a sustainable path forward. Inside, you'll get real transformation through live coaching, courses, personalized meal plans, daily chat support, and more. Join the waitlist here. We'd love to have you!

  5. Aug 10

    Ep 80: Is Cardio Bad? And 5 Things to Eat Before a Workout with PMOS (PCOS)

    If you've ever finished a workout feeling more depleted than energized, or spent so long trying to find the "right" way to exercise with PMOS (PCOS) that you never actually got moving, this episode is for you. Exercise is confusing in the PMOS space. Is cardio bad for your cortisol? Should you be cycle syncing? Is HIIT off the table? The advice online is everywhere, making it hard to know what to trust, or if it's even worth the stress. In this episode, we're cutting through the noise and bringing some evidence-informed nuance back to the conversation. We cover: Why exercise feels so hard to stick to with PMOSHow your cortisol levels change after exercise What changes across your menstrual cycle, and whether you should cycle sync or notHow cardio, strength training and restorative movement all support your hormones, in different ways5 pre-workout snacks that keep you fuelled, energized and set up your hormones to actually recover This isn't about finding the "perfect" workout. It's about building a sustainable relationship with movement, one that's backed by fuel and a little more self-trust. Our PMOS Recovery Program opens this Fall. Go from guessing every action to finally understanding how to improve your hormones, without the extremes. Three months of coaching and community to learn everything you need to know to manage PMOS feel like yourself again. Join the Waitlist References Fueling for sports nutrition eating for activity. (2023, January). https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-eating-for-activity.pdf  Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2008). Exercise and circulating cortisol levels: The intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587–591. https://doi.org/10.1007/bf03345606  International evidence-based guideline for the assessment and management of polyendocrine metabolic ovarian syndrome (formerly PCOS) 2023. (2026, May). https://www.monash.edu/__data/assets/pdf_file/0003/3379521/Evidence-Based-Guidelines-2023.pdf  Jurczewska, J., Ostrowska, J., Chełchowska, M., Panczyk, M., Rudnicka, E., Kucharski, M., Smolarczyk, R., & Szostak-Węgierek, D. (2023). Physical activity, rather than diet, is linked to lower insulin resistance in PCOS women—a case-control study. Nutrients, 15(9), 2111. https://doi.org/10.3390/nu15092111  Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 (2017). https://doi-org.ezproxy.lib.torontomu.ca/10.1186/s12970-017-0189-4  Mohammadi, S., Monazzami, A., & alavimilani, S. (2023). Effects of eight-week high-intensity interval training on some metabolic, hormonal and cardiovascular indices in women with PCOS: A randomized controlled trail. BMC Sports Science, Medicine and Rehabilitation, 15(1). https://doi.org/10.1186/s13102-023-00653-z  Sabag, A., Patten, R. K., Moreno-Asso, A., Colombo, G. E., Dafauce Bouzo, X., Moran, L. J., Harrison, C., Kazemi, M., Mousa, A., Tay, C. T., Hirschberg, A. L., Redman, L. M., & Teede, H. J. (2024). Exercise in the management of polycystic ovary syndrome: A position statement from exercise and Sports Science Australia. Journal of Science and Medicine in Sport, 27(10), 668–677. https://doi.org/10.1016/j.jsams.2024.05.015

  6. Jul 27

    Ep 79: Why Food Lists Are Making Your Hormones Worse

    Ever gotten a list of foods to eat and avoid for your hormones, followed it for a few weeks, then fallen off and wondered why it didn't work? This episode explains why.   Food lists dominate hormone nutrition advice, but they rarely create lasting change. We break down why black-and-white food rules leave people feeling confused, defeated, and disconnected from their bodies, and what actually works instead.   We cover: Why knowing what to eat differs from understanding why it matters for your hormonesWhy food lists leave out the parts of you that make you human: your schedule, culture, medical history, relationship with food and moreHow focusing on nutrients and foundational eating patterns builds more flexibility that worksWhy nutrition skills and confidence create long-term change, not short-term complianceWhat nutrition counselling offers that a food list can't  Skip the search for the "perfect" food list. Learn to trust yourself, understand your body and build nutrition habits that fit your actual life.   Want support from a team that looks beyond the food list? Nest & Nurture is a virtual hormone health clinic with dietitians, nurses, and therapists across Canada. We treat PMOS, endometriosis, IBS, and metabolic conditions with nutrition, medical support, and mental health care under one roof.   ⁠Book your first appointment here. We'd love to support you.   Not ready to book just yet? Start with our Free Hormone + Gut Health Toolkit for some practical first steps. And when you're ready for more personalized support, we're here.

  7. Jul 13

    Ep 78: Signs Your Blood Sugar May Be Out of Balance (And What To Do About It)

    You might think of blood sugar as something that only matters if you have diabetes, but it actually influences so much more than your lab results. Your energy, cravings, mood, skin health, and menstrual cycle can all be affected by how your body responds to blood sugar changes throughout the day.   In this episode, we’re breaking down: What blood sugar and insulin actually do in the body, and why they matter for hormonesThe connection between insulin, skin changes, and hormonal symptoms like acneHow blood sugar spikes and crashes can show up as energy dips, cravings, and mood changeWhy blood sugar matter for menstrual cycles, especially with conditions like PMOS (PCOS)Simple food-first strategies to support steadier energy and hormone health, without cutting carbs  If you’ve been feeling tired, constantly hungry, struggling with cravings, or wondering if your blood sugar could be playing a role in your symptoms, this episode is for you.   Loved this episode? A quick rating or review helps more people find evidence-based hormone nutrition support when they need it most.   Want to start supporting your blood sugar and hormones? Download our free Hormone + Gut Health Toolkit here.   You might think of blood sugar as something that only matters if you have diabetes, but it actually influences so much more than your lab results. Your energy, cravings, mood, skin health, and menstrual cycle can all be affected by how your body responds to blood sugar changes throughout the day.   In this episode, we’re breaking down: What blood sugar and insulin actually do in the body, and why they matter for hormonesThe connection between insulin, skin changes, and hormonal symptoms like acneHow blood sugar spikes and crashes can show up as energy dips, cravings, and mood changeWhy blood sugar matter for menstrual cycles, especially with conditions like PMOS (PCOS)Simple food-first strategies to support steadier energy and hormone health, without cutting carbs  If you’ve been feeling tired, constantly hungry, struggling with cravings, or wondering if your blood sugar could be playing a role in your symptoms, this episode is for you.   Loved this episode? A quick rating or review helps more people find evidence-based hormone nutrition support when they need it most.   Want to start supporting your blood sugar and hormones? Download our free Hormone + Gut Health Toolkit here.     References   Borzyszkowska. D., Niedzielska. M., Kozłowski. M., Brodowska. A., Przepiera. A., Malczyk-Matysiak. K., Cymbaluk-Płoska. A., & Sowińska-Przepiera. E. (2022). Acne Vulgaris and Insulin Resistance. Cells, 11(24). https://pmc.ncbi.nlm.nih.gov/articles/PMC9777314/   Kristin Kaduk. K., Kaeber. M., Kühnel. A., Torrado. M.B., Grahlow. M., Derntl. B., &   Kroemer. N.B. (2025). Glucose levels are associated with mood, but the association is mediated by ratings of metabolic state. eBioMedicine, 124. https://pmc.ncbi.nlm.nih.gov/articles/PMC12905624/   Kursad Unluhizarci. K., Karaca. Z., & Kelestimur. F. (2021). Role of insulin and insulin resistance in androgen excess disorders. World Journal of Diabetes, 12(5). https://pmc.ncbi.nlm.nih.gov/articles/PMC8107978/   Poznyak. A.V., Litvinova. L.,  Poggio. P., Sukhorukov . V.N., & Orekhov. A.N. (2022). Effect of Glucose Levels on Cardiovascular Risk. Cells, 11(19). https://pmc.ncbi.nlm.nih.gov/articles/PMC9562876/

  8. Jun 29

    Ep 77: Does diet actually help endometriosis? A dietitian cuts through the noise

    If you've been told to cut out gluten, dairy, sugar, soy, and basically everything you enjoy — this episode is for you. Living with endometriosis is already a lot. The pain, the fatigue, the mental load of a condition that's often dismissed or delayed in diagnosis. The last thing you need is a 15-item list of foods you're no longer "allowed" to eat. In this episode, I'm cutting through the noise and giving you an honest, evidence-based look at what nutrition can do for endometriosis. We'll cover: What the research actually supports, and what's being overhyped onlineWhy restrictive "endo diets" often do more harm than goodThe nutrients and eating patterns with the strongest evidence behind themA simple, low-pressure place to start this weekFood isn't irrelevant when it comes to endometriosis, but it's not a cure either. The goal is to support your body without adding fear, restriction, or one more overwhelming thing to manage. Loved this episode? A quick rating or review goes a long way in helping other women with endometriosis find this information when they need it most. Ready to stop guessing and get a plan built for your body? Explore 1-on-1 Nutrition Programs at Nest & Nurture Health.

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About

The Hormone Nutrition Podcast is where PMOS and hormones health finally make sense. We explore hormone health, healing and what’s possible when you actually understand your body — through conversations that share practical strategies and lived experience. If you're managing PMOS, hormone or gut symptoms, and ready for answers that actually make sense, this podcast is for you. No rigid rules. No quick fixes. Just science-informed, trauma-informed conversations that help you feel a little less alone. Hosted by Trista Chan, RD, MHSc, founder of Nest & Nurture Health.

Information

  • Creator
    Trista Chan RD MHSc
  • Years Active
    2024 - 2026
  • Episodes
    84
  • Rating
    Clean
  • Copyright
    © Trista Chan RD MHSc
  • Show Website
    The Hormone Nutrition Podcast