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

Joyful Eating for PCOS and Gut Health is a health podcast hosted by Trista Chan RD MHSc, with 70 episodes on record and a Required Pod Score of 82. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Trista Chan RD MHSc hosts Joyful Eating for PCOS and Gut Health, a health show with 70 episodes published.

Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.

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  Joyful Eating for PCOS and Gut Health

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

  Aug 10, 202620 min

  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 PMOS How your cortisol levels change after exercise What changes across your menstrual cycle, and whether you should cycle sync or not How cardio, strength training and restorative movement all support your hormones, in different ways 5 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

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  Joyful Eating for PCOS and Gut Health

  Ep 79: Why Food Lists Are Making Your Hormones Worse

  Jul 27, 202619 min

  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 hormones Why food lists leave out the parts of you that make you human: your schedule, culture, medical history, relationship with food and more How focusing on nutrients and foundational eating patterns builds more flexibility that works Why nutrition skills and confidence create long-term change, not short-term compliance What 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.

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  Joyful Eating for PCOS and Gut Health

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

  Jul 13, 202624 min

  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 hormones The connection between insulin, skin changes, and hormonal symptoms like acne How blood sugar spikes and crashes can show up as energy dips, cravings, and mood change Why 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 hormones The connection between insulin, skin changes, and hormonal symptoms like acne How blood sugar spikes and crashes can show up as energy dips, cravings, and mood change Why 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/

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  Joyful Eating for PCOS and Gut Health

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

  Jun 29, 202627 min

  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 online Why restrictive "endo diets" often do more harm than good The nutrients and eating patterns with the strongest evidence behind them A simple, low-pressure place to start this week Food 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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  Joyful Eating for PCOS and Gut Health

  Ep 76: 5 Things to do Before You Try to Get Pregnant (That Your Doctor Probably Didn't Mention)

  Jun 15, 202634 min

  If you’re starting to think about pregnancy - there’s a good chance you’ve been told: start a prenatal, stop birth control, and wait for a positive test. But what actually happens in your body before that positive test matters far more than most people realize. In this episode, we go beyond the standard advice and break down the five most important preconception foundations that shape fertility, pregnancy outcomes, and long-term health. These are the exact areas we focus on clinically at Nest & Nurture Health with patients preparing for pregnancy. We cover: Folate: how to choose the right form and dose to support early fetal development Blood sugar balance: how stabilizing sugars supports regular ovulation and a healthier pregnancy Thyroid + energy availability: how properly fuelling supports ovulation and how to move past the perfectionist-driven mindset Cycle awareness: how to identify your fertile window instead of relying on guesswork Stress physiology: the importance of stress resilience and coping tools This isn’t about doing more - it’s about focusing on what actually moves the needle before you start trying. If you’d like personalized support with preconception nutrition and beyond, you can book 1:1 work with our dietitian team through our Nest & Nurture Health programs. And if you found this episode helpful, we’d love to hear from you. Leave a rating and review, and share it with someone who’s in that “maybe soon” season.

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