Do you ever wonder how to approach nutrition recommendations for PCOS when you’re trying to be an intuitive eater?That’s exactly what is covered in today’s episode of the Nourished with PCOS Podcast!It’s a common misconception that intuitive eating is about “eating whatever you want, whenever you want”. Intuitive eating is actually about blending nutrition education with how your body is feeling and what will feel best for you mentally, emotionally, and physically. And this can be done even if you have a medical condition like PCOS!In this episode, Sam discusses:A brief overview of Intuitive Eating for PCOSThe difference between implementing nutrition recommendations with diet culture vs. intuitive eatingHow to approach nutrition recommendations with autonomy and flexibilityIf you’re newer to intuitive eating then you might want to check out the series Sam did all about Intuitive Eating for PCOS: Ep 18: What is Intuitive Eating?Ep 19: How Intuitive Eating Looks Different with PCOSEp 20: How to Overcome Common Intuitive Eating Obstacles Download your FREE intuitive eating workbook!Ready to have more food freedom with PCOS? Download this free workbook to help you apply the intuitive eating framework to PCOS management and symptoms.Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Do you love the idea of having food freedom but you still care about your health with PCOS? You’re going to want to tune in to today’s episode.Sam is joined by her former client, Melissa, who discusses her non-diet journey managing PCOS and has been able to regain her period, lower her A1c and liver enzymes, and find more peace with her PCOS diagnosis.The episode begins with Melissa sharing a little bit about her experience getting diagnosed with PCOS. Like many listeners, she was told to “just lose weight” and take medication to manage her symptoms.Melissa shares how she pursued nutrition coaching in the past but ultimately ended up feeling dismissed and was taking a large amount of supplements. She shares how Sam’s non-diet messaging really resonated with her and how in Sam’s program, Melissa was able to redefine what health with PCOS looks like for her.In this episode, Sam and Melissa discuss:How redefining health with PCOS can help you find more peace.Their thoughts on the general experience getting diagnosed with PCOS and how it can be less distressing.Melissa’s advice for someone wanting to take a non-diet approach to managing PCOS.Join us as Melissa shares vital insights on the journey to balance and wellness with PCOS, and stay with us as we offer encouragement for anyone walking a similar path. It's all about finding that happy medium, managing symptoms without compromising the joy of living. Download your FREE intuitive eating workbook!Ready to have more food freedom with PCOS? Download this free workbook to help you apply the intuitive eating framework to PCOS management and symptoms.Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Have you ever felt confused about whether or not you have insulin resistance?This is a common concern with PCOS, especially if you’re newly diagnosed or didn’t get the best information when you were diagnosed.In today’s episode of the podcast, Sam is helping you understand how insulin resistance is diagnosed so that you can feel more comfortable with your plan for managing PCOS and speaking to your care team. Sam begins the episode by discussing how insulin resistance impacts most people with PCOS. She shares some statistics around this and also discusses how weight, nutrition, and lifestyle don’t cause insulin resistance per the research that we have.In this episode, Sam also discusses the following:Physical signs of insulin resistanceLab recommendations for diagnosing insulin resistanceNew guidance from the updated PCOS guidelinesWhether you need to check your actual insulin levelsSam ends the episode by sharing her personal opinion on when it’s worthwhile to pursue labs.Disclaimer: This episode is not medical advice. It is just educational information to help facilitate conversations with your healthcare team.  Enroll in Balanced Blood Sugar for PCOS! Tired of being told to cut out carbs or "just lose weight" to improve insulin resistance? Enrollment is officially open for the winter group of Balanced Blood Sugar for PCOS. This course will help you lower your A1c, improve fatigue, heal cravings, and feel better with PCOS. Enroll here! Enrollment closes on Thursday, January 25th. Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Have you been wondering if you could possibly have PCOS? With an increase in PCOS awareness and education, more and more folks are recognizing symptoms like irregular periods, acne, hirsutism, and hair loss, asking their doctor to be screened for PCOS.It can be frustrating if you think you may have PCOS and your concerns are dismissed. On today’s episode of the podcast, Sam is discussing how PCOS is diagnosed so that you can have more information and a better understanding of the diagnostic process if you do pursue a diagnosis with your doctor. Sam begins the episode with a reminder that PCOS is a diagnosis of exclusion, meaning that other medical conditions with symptoms that overlap with PCOS usually need to be ruled out first prior to being diagnosed with PCOS.Sam then goes on to share the three different pieces of diagnostic criteria and the specifics of each one. In this episode, Sam discusses:The formal criteria for diagnosing PCOSWhy you don’t necessarily need labs or an ultrasound for a diagnosisOther medical conditions that share PCOS symptomsTips for communicating with your doctor if you’d like to be screened for PCOSSam ends the episode by discussing two medical conditions that she sometimes see in practice that are misdiagnosed with PCOS. Enroll in Balanced Blood Sugar for PCOS! Tired of being told to cut out carbs or "just lose weight" to improve insulin resistance? Enrollment is officially open for the winter group of Balanced Blood Sugar for PCOS. This course will help you lower your A1c, improve fatigue, heal cravings, and feel better with PCOS. Enroll here! Enrollment closes on Thursday, January 25th. Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

In today’s episode, we’re diving into the world of GLP-1 medications like Ozempic and Wegovy.Sam is joined by guest Dr. Asher Larmie (he/they), a transmasculine general practitioner and expert in weight stigma.  Sam and Asher tackle the complexities and nuances surrounding these popular medications. They explore their impact on weight loss, management of type 2 diabetes, and the long-term relationship with our health. Asher brings up concerns over the use of these drugs in nondiabetic individuals, the risks that accompany their benefits, and the importance of informed consent in medical treatment.Today’s conversation isn’t just about medication—it’s about empowerment, offering personal insights, and the right to autonomy in medical decisions. We’ll discuss the unforeseen consequences of pathologizing weight and how a history of weight stigma has led to delayed diagnoses and a plethora of physical and mental health challenges.In this episode, we discuss:How Asher became a weight-inclusive physicianWhen a GLP-1 agonist may be beneficial for PCOSThe risks and side effects of these medicationsWhat the research says about Wegovy and weight lossTips for talking to your doctor about semaglutideSo, listeners, sit back, open your hearts and minds, and let’s get nourished with the knowledge and experiences shared in our discussion with Asher Larmie on Ozempic, Wegovy, and their use for weight loss. Enroll in Balanced Blood Sugar for PCOS! Tired of being told to cut out carbs or "just lose weight" to improve insulin resistance? Enrollment is officially open for the winter group of Balanced Blood Sugar for PCOS. This course will help you lower your A1c, improve fatigue, heal cravings, and feel better with PCOS. Enroll here! Enrollment closes on Thursday, January 25th. Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Have you ever felt conflicted about wanting to let go of dieting but also caring about your health?This is a common concern for anyone wanting food freedom or to embrace intuitive eating with PCOS. In this episode of "Nourished with PCOS” Podcast, Sam gives advice about the struggle of wanting to ditch diets but still caring about PCOS symptoms and long-term health. Since we’re surrounded by diet talk and diet culture, we internalize that dieting means we’re improving your health. But diet culture is a multi-billion dollar industry that profits when you stay stuck in the diet cycle. You can definitely give this cycle the middle finger and still have health goals!In this episode, Sam discusses:The fears around what letting go of dieting will meanPractical tips for redefining what health means to youThe statistics about dieting and health outcomesWhy you should trust your personal experiencesSam's down-to-earth approach will resonate with anyone looking for a non-diet approach to managing their PCOS. So grab a cup of tea and tune in! Enroll in Balanced Blood Sugar for PCOS! Tired of being told to cut out carbs or "just lose weight" to improve insulin resistance? Enrollment is officially open for the winter group of Balanced Blood Sugar for PCOS. This course will help you lower your A1c, improve fatigue, heal cravings, and feel better with PCOS. Enroll here! Enrollment closes on Thursday, January 25th. Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Today's episode is a game-changer because we're diving into the most impactful nutrition strategy for managing PCOS - balancing blood sugar. Sam explains what insulin resistance is and how it impacts PCOS symptoms. She sheds light on how balancing blood sugar can be a game-changer in managing insulin resistance, leading to an overall improvement in how we feel with PCOS.The best part? Sam talks extensively about how to approach blood sugar balance from a non-diet perspective, incorporating the principles of intuitive eating to prioritize well-being while managing PCOS symptoms. She emphasizes that managing PCOS isn't about weight loss and that there are sustainable, balanced approaches to nutrition that can make a significant difference in symptoms and how we feel with PCOS.In this episode, Sam discusses:How insulin resistance plays a role in PCOS symptomsWhy balancing blood sugar is a tool for PCOS managementWhy Sam doesn’t recommend trying to go low carbHow insulin resistance isn’t all about weightTips for taking a non-diet approach to blood sugar balanceBut wait, there's more exciting news! Sam is hosting a free live masterclass where she'll expand on blood sugar balance strategies, and you definitely don't want to miss out on that. So, grab your favorite drink, get comfy, and join us as we explore the world of blood sugar balance and PCOS management. Let's nourish our bodies and minds together! Register for the FREE Insulin Resistance MasterclassTired of being told to cut out carbs or "just lose weight" to improve insulin resistance? Join Sam for a FREE live masterclass, 3 Strategies for Improving Insulin Resistance without Dieting. There will also be a live Q&A at the end! Register here. Registration closes on Monday, January 15th. Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Happy New Year! Welcome to Season 2 of the podcast!Are you someone who likes making new year’s resolutions or setting intentions?Or maybe you like the idea of it even if you don’t plan anything concrete?If you answered yes then today’s episode is for you!And even if you aren’t into this in the new year, you’re still going to want to listen in because this episode is going to give you some great things to think about when you're thinking about how to approach health and wellness in general.Sam begins the episode by reflecting on how the loss of her grandmother has reminded her what is important in life and has reaffirmed why non-diet nutrition work is so important.She then moves in to talking about 5 questions you can ask yourself to create new year’s intentions and goals that really last!Did you know that only 9% of people complete their new year’s resolutions, 23% quit within the first week, and 43% quit by the end of January? In this episode, Sam teaches you how you can avoid being one of these statistics.Sam discusses:How diet culture negatively influences how we approach setting goalsWhy knowing your values key when creating new habitsHow your PCOS support team is an important considerationWhy making sure your goals are realistic is the most important part of setting goals and creating new habits Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Want to know all about the new PCOS guidelines? This episode has you covered!In this episode, Sam discusses the newest version of the Evidence-Based Guidelines for the Assessment and Management of PCOS. Sam was able to review the guidelines in advance and give feedback while they were in the editing stages.Sam begins the episode talking about how the diagnostic criteria was updated to include AMH in the diagnostic framework. She also discusses how there are more clear recommendations around evaluating and assessing insulin resistance in folks with PCOS. If you’ve ever been told that you don’t have insulin resistance because your A1c or fasting blood sugar is normal then you’re going to want to tune in to this part!Sam then discusses how the guidelines are striving to be more weight-inclusive and take into account the increased risk of eating disorders with PCOS. She shares her thoughts about what specifically was changed about the document, and where she thinks these guidelines missed the mark.In this episode, we Sam also discusses:Updated lab and diagnostic recommendations for PCOSNutrition and exercise recommendationsHow weight bias is being addressesHer personal thoughts on the document as a non-diet dietitian Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

How are you doing with your New Year’s intentions and resolutions?We’re getting ready to head into the holiday season, which is actually a season that plays a big role in the yo-yo diet cycle.We see a lot of the “last supper” mentality during the months of November and December with the hope that you will “start over” in January. This plays a role in the yo-yo diet cycle because a majority of New Year’s resolutions don’t stick past the first few weeks in December.As I was brainstorming podcast ideas for the New Year’s (hint: there will be one about how to set New Year’s intentions that stick), this actually made me think about my *own* New Year’s resolutions.I know how people like to get a sneak peak into someone’s life, so I thought it would be fun to share my own reflections on New Year’s intentions and how they’ve been going so far this year!In this episode, I discuss:How I personally go about setting new year’s intentionsWhy mental health is central to wellness goalsDecreasing my alcohol intake this yearMy journey with physical health, long COVID, and plantar fasciitis Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Have you ever heard that plant-based diets are bad for PCOS, especially with insulin resistance?On this episode of the podcast, Sam is joined by Dr. Dylan Cutler to break down everything you need to know about plant-based diets and PCOS. Dr. Cutler is a scientist and has her PhD in obstetrics and gynecology. She is passionate about empowering people with PCOS to support their hormonal health, regular periods, enhance fertility, improve mood, and gain body confidence.Sam and Dr. Cutler begin the episode by discussing Dr. Cutler’s own history with PCOS and her journey to becoming a scientist. They discuss some of the research Dr. Dylan has participated in, including her findings around body image distress and PCOS.In this episode, we also discuss:The truth about PCOS and caloriesWhether plant-based diets are okay for hormones and PCOSHow Dr. Cutler feels about fruit intake with PCOSWhat to be aware of when following a plant-based diet with PCOSConnect with Dr. Cutler @dr.dylancutler on Instagram or her website  www.phruitfuldish.com Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Have you ever felt a little “crazy” when it comes to your mental health?In this episode, Sam is joined by National Board Certified Counselor and mental health therapist, Juliet Kuehnle. Juliet is the owner of Sun Counseling & Wellness in Charlotte, NC and author or the book, Who You Callin' Crazy?! The Journey From Stigma To Therapy.Sam and Juliet begin the episode by discussing Juliet’s journey to becoming a therapist. They discuss how Juliet became a weight-inclusive therapist, which is sometimes not common with helping professionals. Sam and Juliet then discuss Juliet’s book and her mission to decrease the stigma around therapy and talking about mental health. They talk about the use of the word “crazy” and how language matters when talking about mental illness. They also talk about some common internalized biases that we may hold about mental health.In this episode, we discuss:Why “clicking” with a therapist is so importantWhen it may be time to seek therapyHow therapy can be beneficialTips for working with a therapistConnect with Juliet:Instagram: @yepigototherapy https://whoyoucallincrazy.com/book-sales-page Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Love the idea of intuitive eating but you’re not sure if it’s possible for you with insulin resistance, prediabetes, or type 2 diabetes?This is a common question with PCOS and Sam’s here to give you the answer - it’s yes!Sam begins the episode by going through a brief overview of what insulin resistance is and the difference between underlying insulin resistance with PCOS, prediabetes, and type 2 diabetes.She then moves into discussing the framework of intuitive eating and some important concepts that apply to everyone, even if you have insulin resistance and/or elevated blood sugar! Sam then discusses how intuitive eating can be applied to nutrition when you have insulin resistance, and gives some insight into how intuitive eating may look a little different if you have insulin resistance!In this episode, Sam discusses:A brief overview of PCOS insulin resistanceWhy not dieting is important for PCOSHow intuitive eating can be beneficialTips for intuitive eating with insulin resistance Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Wished you exercised more but just can’t find the motivation?This is one of the most common struggles my clients share with me. In this episode of the podcast, I’m joined by Kiely Shutt, ACE Certified Personal Trainer with a mission to help people in larger bodies heal their relationship to intentional movement.In this episode, Kiely discusses how even when someone promotes body acceptance, body neutrality, and fat acceptance, that this work is incredibly difficult and that you still think about weight loss sometimes. Kiely gives advice for you if you can relate to this!Kiely sets the record straight about the top diet culture-y “advice” floating around online. We also discuss advice  for listeners who have an unhealthy relationship with movement or have previously used body movement as a form of punishment.In this episode, we discuss:Diet culture red flags in the fitness industryHow to find motivation to exerciseThe first steps you can take to increase body movementConnect with Kiely: @intuitivefatty on IG & Threads@intuitive.fatty on TikTokhttps://linktr.ee/intuitivefattyBio:Kiely is an ACE Certified Personal Trainer with a mission to help people in larger bodies heal their relationship to intentional movement. Kyle provides virtual fitness classes for big bodies only with low-impact cardio and a discussion portion for community building and processing. When they aren't hosting virtual fitness classes, they are working at their day job in software or spending time with their 2 sweet dogs. Click here to enroll in Balanced Blood Sugar for PCOS. Enrollment closes Thursday, October 5th.Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Did you know that gastrointestinal health impacts hormones?In this podcast episode, Sam is joined by fellow registered dietitian and GI health expert, Samina Qureshi. Samina specializes in helping people who struggle with Irritable Bowel Syndrome (IBS) find relief and nourish their bodies without rigid diets, stress, guilt, or shame.Sam and Samina chat about how Samina started taking a weight-inclusive approach to managing IBS, and the link between stress around food and gastrointestinal issues. They discuss potential links between PCOS and gastrointestinal issues, and how common PCOS nutrition advice can actually lead to diarrhea, bloating, and constipation.In this episode, we discuss:Whether gluten and dairy are inflammatory for PCOSHow restriction can make IBS worseThe low FODMAP diet and how it’s usedTips if you have IBS when low FODMAP is too restrictive About Samina:Samina Qureshi RDN, LD is the founder and Registered Dietitian at Wholesome Start, LLC a weight-inclusive GI nutrition practice based in Houston, Texas. She specializes in helping people who struggle with Irritable Bowel Syndrome (IBS) find relief and nourish their bodies without rigid diets, stress, guilt, or shame.  Samina respects body diversity and encourages her clients to care for their health in a gentle way that best honors their lifestyle, unique needs, and cultural traditions. Through nutrition coaching, her clients are able to heal their relationship with food, find relief from their uncomfortable gut symptoms, and support long-term gut health.She is currently accepting virtual clients in her 1:1 IBS Food Freedom Program. This program is right for you if you are ready to find balance with food and relief from your uncomfortable gut symptoms without a side of diet culture!Connect with Samina:Apply for your free discovery call today to see if you’re a good fit to work with Samina!Download your Free Guide: 5 Ways to Avoid IBS Flares today! Website: www.wholesomestart.comFacebook: https://www.facebook.com/inclusiveibsdietitian/Instagram: https://www.instagram.com/inclusive.ibs.dietitian/Tiktok: https://www.tiktok.com/@inclusive.ibs.dietitian Click here to enroll in Balanced Blood Sugar for PCOS. Enrollment closes Thursday, October 5th.Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Ever wanted to get a sneak peek into the lessons learned from PCOS group coaching?After each group of the Nourished with PCOS group coaching program ends, Sam loves to record an episode sharing some of the final reflections from group members. PCOS can feel so overwhelming and hearing about those “big” wins (like lowering your A1c or getting your period back) can feel really distant.But there are LOTS of things you can focus on in the here and now that can help you feel better with PCOS. And Sam is going through some of the top ones that her clients experienced in group coaching this cohort.Sam begins this episode by sharing why healing binge eating can feel so difficult with PCOS. She then discusses how important it is to surround yourself with people who have your well-being in mind. She also talks about devices like continuous glucose monitors and how these can sometimes be a distraction to authentic health.In this episode, Sam discusses:Where to start with healing binge eatingWhat to look for with your support systemWhy the small things matter the most with PCOS Register for the FREE Masterclass: 3 Strategies for Lowering Blood Sugar with PCOS.https://pcos-nutritionist.mykajabi.com/lower-blood-sugar-masterclassDownload your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/

Have you ever wanted to know a little bit about how a therapist could help disordered eating or body image distress? If so, you’re going to want to tune into this episode.Sam is joined by licensed mental health counselor, Molly Bahr. Molly people work through their stuck points so they can make peace with food, improve their body image, and be able to pour more energy into what’s most important to them.Sam and Molly discuss different types of therapies that can be helpful tools for working through those stuck points. Molly uses both Eye Movement Desensitization Reprocessing (EMDR) and Internal Family Systems (IFS) in her practice. They discuss what each of those are and how they can be helpful in overcoming food and body image struggles.In this episode, we discuss:Why Molly takes a weight-neutral approachThe biggest obstacle with disordered eatingHow to overcoming this obstacleWays a therapist can help youTips for finding a HAES-aligned therapistConnect with Molly:Instagram: @mollybcounseling Website: www.mollybahrcounseling.com Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Have you ever been curious about yoga for PCOS? Yoga can be beneficial for health and hormones, which is why today’s episode is focusing on yoga!Sam is joined today by fellow registered dietitian and yoga teacher, Kendra Tolbert. Sam and Kendra begin the episode by chatting about Kendra’s journey to focusing on fertility and reproductive health, and how yoga became a part of that. They also discuss the original intentions behind yoga, and how “yoga culture” has shifted this to focusing on aesthetics, weight loss, and getting in an “intense workout”. We also move into talking about the health benefits of yoga and how yoga can be a tool to improve PCOS symptoms and hormone imbalances.In this episode, we discuss:How yoga can help PCOSMisconceptions about yogaTips for starting a yoga practice if it feels intimidatingAdvice for creating consistency with movementConnect with Kendra:www.livefertile.com youtube.com/livefertileInstagram: @live.fertile Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

How do you deal with wanting to have a healthier relationship with food and your body, while simultaneously wanting to feel good in your body? Especially when healing disordered eating may involve gaining weight?In today’s episode of the podcast, Sam discusses a social media influencer’s TikTok where she talks about just that.This influencer recaps her experience going on a brand trip where she experienced body distress and discomfort all throughout the trip: getting out of breath walking up stairs, a massage chair not fitting her, and needing to leave a group pilates class early due to the class difficulty. These experiences led this influencer to reflect on her experience gaining weight in eating disorder recovery.We tend to look up to the social media influencers that we love, and you may have had these exact same thoughts. Sam gives her professional perspective on the situations that came up on this brand trip as these are common conversations that also come up in work with clients.In this episode, Sam discusses:Thoughts about body image distress with weight gain Things to consider when planning group eventsTips if you’re wanting to improve pain in your body Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Today’s episode is answering a listener's question!Content warning: Today’s episode is answering a question about weight loss. If this doesn’t feel good for you then feel free to skip this episode and come back next week!A listener recently submitted the question, “How can I break a weight loss plateau?”This may be a common thought because diet culture teaches us that we have direct control over our weight. And that we should be able to pick a goal weight and reach that weight with enough effort and willpower.However, bodies don’t work like that! In this episode, Sam discusses what weight loss plateaus could truly indicate and how our bodies have a healthy set point weight range that they’re meant to hover around.In this episode, Sam discusses:The myths around weight lossStatistics about intentional weight lossHow BMI is not an indicator of healthWhat to consider when thinking about nutritionIf you’d like to submit a listener question then please do so using the link below! Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Have you ever wanted to work towards body liberation but weren’t quite sure how to do so with PCOS? If you answered yes then this podcast episode is for you.Sam is joined by a special guest, Chrissy King. Chrissy is a writer, speaker, education, and former strength coach with a passion for creating a diverse and inclusive wellness industrusty. They discuss Chrissy’s book, The Body Liberation Project, where Chrissy empowers individuals to let go of diet culture and start taking up space.Sam and Chrissy discuss what body liberation means and why Chrissy decided to write her book. They also chat about how most people diet because of what they think reaching a “goal weight” will bring, and why this typically ends up being a never-ending cycle of never truly being happy with yourself or your body.In this episode, we also discuss:Why body liberation is importantWhat we really mean when we say “diet culture”How diet culture intersects with racismChrissy’s thoughts on why we shouldn’t complement weight lossHow body liberation can improve life experiences like international travelChrissy also answers a listener question: “How do you balance body liberation and healthy eating without obsessing over losing weight?"How to Connect with Chrissy:https://chrissyking.com/https://www.instagram.com/iamchrissyking/https://www.tiktok.com/@iamchrissykinghttps://chrissyking.com/book/ Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Ever wonder some things to consider when building your PCOS care team of health professionals? If so, you’ll want to tune into today’s episode! Sam is joined by PCOS health coach and future registered dietitian, Letisha Bates. Letisha has best been known as That PCOS Coach, and has recently rebranded to The Endocrine Collective. Sam and Letisha discuss the difference between a registered dietitian and wellness professionals, and what is considered to be within the scope of practice as it relates to nutrition. They also give you a “behind the scenes” look at what it’s like being a content creator in a world of changing social media.In this episode, we discuss:What Letisha has learned about PCOS nutrition coaching on her journey to becoming a registered dietitian.Some important things to remember about your favorite PCOS nutrition accountsLetisha’s perspective on PCOS nutrition advice about avoiding foodsSome tips about how to approach body movement with PCOSConnect with Letisha:Website: https://www.thatpcoscoach.comInstagram: @endcorinecollective Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Ever wonder how to navigate letting go of dieting when your family talks about dieting or you have a family history of health concerns? On today’s episode, Sam is joined by fellow registered dietitian and certified intuitive eating counselor Melissa Landry. Melissa helps her clients break generational diet trauma and heal disordered eating, and she’s bringing her expertise to today’s discussion!Sam and Melissa begin the episode by discussing some current nutrition and body image topics. They chat about reality tv and the beauty standards that are created from tv shows, a conversation that they are continuing from Melissa’s podcast last year!. They also discuss their thoughts and some of the things they are seeing with GLP-1 medications like Wegovy and Ozempic.Then Sam and Melissa jump in to talking about family dynamics and diet culture. It’s really common for our clients to try to diet to improve health concerns because they’ve seen a family member experience those same health concerns. Melissa and Sam share their thoughts about this and give some great tips for how to shift your mindset if you’re experiencing this situation.In this episode, we discuss:Why Melissa doesn’t focus on weight lossThe current research on BMI and healthOur thoughts on Ozempic and WegovyRedefining health with PCOSTips when seeing family members health struggles influences how you care for yourselfConnect with MelissaOn Instagram: https://www.instagram.com/no.more.guilt/Grab Melissa's No More Guilt Guide hereMelissa's Podcast:  Break the Diet Cycle Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

About half of the people with PCOS will develop pre-diabetes or diabetes by the age of 40, which leads us to today’s episode, I am joined by Danielle Bublitz! Danielle is a registered dietitian, Certified Intuitive Eating Counselor and founder of Food Freedom Diabetes. She is passionate about guiding her clients with diabetes towards feeling more at peace with their food decisions and blood sugar management. Over the next 48 minutes, Danielle and I discuss all things diabetes and blood sugar management which is a crucial piece to managing PCOS. We share advice when it comes to low carb diets, utilizing glucometers, injectable medications and the importance of emphasizing multiple aspects of your health. Tune into this informative episode to learn more about managing diabetes and PCOS effectively.In today’s episode, we cover: The relationship between PCOS and diabetesLow carb diets impact on blood sugarUsing CGMs for blood sugar managementThe difference between Type 1 & Type 2 diabetesConnect with Danielle:IG: @foodfreedomdiabetesWebsite: www.foodfreedomdiabetes.com Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Joining me today is special guest, Julie Duffy Dillon. Julie is a registered dietitian and mental health counselor and founder of Find Your Food Voice. She is also a podcast host and does advocacy work around PCOS. Julie helps people with a complicated relationship with food better access non diet tools like Intuitive Eating and strategize how to remove the shame and blame dumped on them from diet culture.Over the next 45 minutes, we dive into how you can manage your PCOS without hopping on the diet train along with discussing traditional treatments for PCOS and how you can advocate for yourself. In today’s episode, we cover: Traditional PCOS treatmentsThe value of non-diet tools + Intuitive eatingHow to advocate for yourself Importance of prioritizing your healthThe evolution of dietician training + approachesConnect with Julie:TikTok: @FoodVoiceRDWebsite: https://julieduffydillon.com/pcoshttps://julieduffydillon.com/pledge Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Have you ever felt overwhelmed with your PCOS diagnosis and are ready to have a more peaceful relationship with your body or food? If you answered yes, this episode is for you. Today I am joined by Elizabeth Armstrong, a licensed professional counselor, and coach for those who have PCOS. She is passionate about helping people change their relationship with their body, food, and health so they can live a full and beautiful life. Join us as Elizabeth and I discuss how to navigate managing symptoms that may affect your body image and self esteem and the challenges of finding reliable and up to date PCOS information.  Elizabeth shares her advice on how to find a therapist that is the right fit, navigating boundaries with family members and words of encouragement about having PCOS and dealing with the overwhelm. In today’s episode, we cover: How to find the right therapist for youRewiring beliefs about your body, food and healthWays to overcome shame with a PCOS diagnosisHaving hard conversations with your loved ones about healthThe impact of diets on your mental health Connect with Elizabeth:IG: @pcostherapistWebsite: https://pcostherapy.com/ Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Becca King joins me for today’s episode. She is a Registered Dietitian & Certified Intuitive Eating Counselor from Charlotte, North Carolina. Becca is passionate about helping other adults with ADHD find food freedom and improve their self-esteem. Becca shares her personal journey of being diagnosed with ADHD and how it affects her relationship with food. Even if you do not think you have ADHD, we encourage you to tune in as the episode covers common nutrition struggles, advice, and the types of ADHD.In today’s episode, we cover: How ADHD and PCOS correlateWhat is ADHD?Common nutrition struggles for those with ADHDMisconceptions around ADHD How ADHD can impact your hormonesConnect with Becca:IG: @adhd.nutritionist  Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Curious about what it is like to be coached when you have PCOS and work with a registered dietitian? In today’s episode, I pull back the curtain to give you a behind the scenes look at coaching through my group program, Nourish.  Group coaching is one way to learn tools for self-reflection, growth and supportive experience while managing your PCOS.In today’s episode, we cover: How to let go of dieting + the diet mentalityTakeaways from the spring coaching groupPCOS treatment optionsThe value of group coachingBody image and food choices  Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Today we welcome Samantha C. to the podcast! Samantha is a previous client of mine who is sharing her story of how she lowered her A1c without dieting and while managing PCOS. She is a former pastry chef turned culinary arts teacher who chose to give up the diet mentality and put herself first. In today’s episode, we cover: How to be more flexible with foodSamantha’s journey with PCOS The shift to non-diet approach to manage PCOSMonitoring lab results for PCOSSamantha’s advice to let go of the diet mentality  Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Welcome to the third and final installment of our three-part series all about intuitive eating and PCOS. Intuitive eating is a self-care nutrition framework that can help you let go of dieting and have a more peaceful relationship with food.It’s not uncommon to hear someone say that they tried intuitive eating and it didn’t work for them. Have you been there? Maybe you just really felt like you couldn’t put your favorite foods down, or you noticed your symptoms getting worse without food rules or restriction. If you can relate to these then this episode is for you!  In today’s episode, we are focusing on the four most common obstacles that you may face with PCOS and intuitive eating and how to overcome them. In today’s episode, we cover: How to deal with the desire to eat all the things when you stop dietingWhen to start incorporating “gentle nutrition” with PCOSWhy working through body image distress is important with intuitive eatingSome things to think about if you’ve tried intuitive eating in the past but felt like it didn’t work for youAnd in case you missed them, check out the first two parts to this series:Part 1, Episode 18: What is Intuitive Eating? We discuss what intuitive eating is and walk you through the 10 principles.Part 2, Episode 19: How Intuitive Eating Looks Different for PCOS. In this episode, we break down the myth that folks with PCOS can’t be intuitive eaters and share how the framework may look different with a medical condition. Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

This episode we are diving into part two of our three part series all about Intuitive Eating. Last episode we focused on the fundamentals of IE, today we are focusing on what it looks like if you have a medical condition such as PCOS and want to pursue Intuitive Eating. Make sure to tune in next week as we dive deeper into the common obstacles you may face on your Intuitive Eating journey. In today’s episode, we cover:Letting go of the diet mentalityHow to intuitive eat while having PCOS The importance of a strong support system Implementing body respect Re-wiring your perspective and thoughts toward your body CONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

This episode kicks off the first of a three part series all about intuitive eating. Intuitive eating is a self-care framework for nutrition that helps you let go of dieting and make peace with food. Research shows us that dieting doesn't work long-term (and may even harm health), and intuitive eating offers an alternative option for those who are ready to step out of the yo-yo diet cycle. Many people with PCOS are made to feel like they cannot be intuitive eater because of hormone imbalances, and this could not be further from the truth! Join me as I explain the 10 principles to intuitive eating, and be sure to continue listening to parts 2 and 3 as we  can utilize intuitive eating in our PCOS journey.Tune in to hear:The importance of rejecting the diet mentalityRecognizing the different purposes that foods serveThe difference between fullness versus satisfactionHow to practice body respect Honoring your health with gentle nutritionCONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Today’s guest is Kimmie Singh, a self-proclaimed fat Registered Dietitian based in New York City. She is the owner of Body Honor Nutrition, a nutrition private practice that supports individuals to heal their relationships with food and body. Kimmie supports her clients with a fat-positive and anti-oppressive framework and has a special passion for working with people that have polycystic ovarian syndrome.Kimmie first shares how her practice helps clients honor their needs and checking in with what they are, and practicing from a Health at Every Size (HAES) approach. She then shares the effects of diet culture that she has seen in practice as well as what to look for when considering if someone has disordered eating. Kimmie also answers some listener questions, including her  suggestions to finding a balance between managing PCOS, Health at Every Size, and not yo yo dieting. Last, Kimmie announces how to get involved with National Association for the Advancement of Fat Acceptance (NAAFA) and the upcoming vote to make weight discrimination illegal in New York.Today’s episode includes:What is Health At Every Size (HAES) and what does it mean?The increased risk of eating disordersIt’s possible to have a healthy life with PCOSHow do you find a balance between HAES and PCOS?Why weight is not important vs other health data metricsAnti-weight discrimination in New York CityLinks:https://naafa.org/sizefreedomCONNECT WITH KIMMIE:Website: www.bodyhonornutrition.com IG: @bodyhonornutrition Twitter: @kimmiesinghrdCONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Brittany Modell joins me for today’s episode. Brittany is a Registered Dietitian, Certified Intuitive Eating Counselor, co-host of Food Therapy Podcast, and founder of Brittany Modell, Nutrition and Wellness, INC, a virtual nutrition and body image coaching practice. Brittany uses a non-diet approach to nutrition and health and practices from a HAES (Health at Every Size) perspective. Brittany is currently planning her wedding, and shares how she is not letting diet culture as a bride-to-be steal her joy from this experience as well as her journey as a weight inclusive dietician. She also shares about diet culture in our everyday lives, including “wellness” apps, social media, and influencers. She also unpacks a lot of great advice for what to do when you have a family and support system who don’t understand your journey of finding peace with food and your body, which can be an obstacle to truly moving on from disordered eating. Tune in to hear:How diet culture steals from life experiencesThe importance of authenticity and core values.The problem with disordered eating being normalized by societyHow to validate your own bodyWeight bias and discrimination and its impact on healthThe disturbing truth about funding weight loss researchBrittany’s advice for building a safe community of supportCONNECT WITH BRITTANY:Instagram @nofoodfearsTiktok @nofoodfearsWebsite: https://www.brittanymodellrd.com/ Course: https://www.brittanymodellrd.com/the-courseCONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

I'm really excited to be answering a couple of listener questions in today’s episode. I answer four questions related to intuitive eating and health conditions, supplements, understanding PCOS after your diagnosis, and tips for getting diagnosed with PCOS when symptoms are being treated by various doctors. I had a lot of fun answering your questions, and I am looking forward to answering more in future episodes.Questions answered on today's Q&A How do you practice intuitive eating with PCOS when you can't eat certain foods, or you know restricting or eliminating foods will make you feel better? Any tips for getting diagnosed when symptoms of pcos have been treated seperately by physician? (Birth control for no periods, acne cream for acne, ssri for mood etc.) What tests can I ask for?Are there any supplements that I recommend as a PCOS registered dietitian?I got my PCOS diagnosis awhile ago but still feel depressed about it. I think it’s all of the ”what ifs” and information out there that gets me overwhelmed. What if I struggle with secondary infertility? What if I can’t get my insulin resistance under control? Why should I use Ovasitol instead of metformin? What advice do you have if someone is feeling this way?CONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Beth Rosen joins me for today’s episode. Beth is a weight-inclusive Registered Dietitian specializing in GI nutrition and disordered eating. Through her virtual private practice, she helps clients with digestive disorders such as IBS and Celiac disease, as well as education for other health professionals.Beth first shares her personal journey to specializing in gut health after her own IBS diagnosis as well as using a weight inclusive approach with her clients. We then spend our time together talking about IBS and food restriction, respecting our bodies, as well as some specific questions from my audience about bloating, gluten, and dairy, which are big conversation topics in the PCOS space.Tune in to hear:Beth’s journey with gut healthThe connection between gut health and eating disordersWhat are the recommended steps to take after an IBS diagnosis?The importance of knowing the root cause of health issuesWhen does bloating become concerning?The four reasons to avoid glutenCONNECT WITH BETH:Instagram: @bethrosenrdTwitter: @bethrosenrdWebsite: www.BethRosenRD.comDownload Beth’s free IBS organizer: https://bethrosenrd.com/its-time-you-owned-your-ibs/CONNECT WITH SAM: Follow Sam on Instagram Download her free Intuitive Eating Workbook for PCOS Learn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Today’s guest is Danny Shapiro, a Dutch trained Physical Therapist who specializes in manual and movement therapy. Danny believes that everyone who wants to stay active, mobile, and retain their independence should have access to care that focuses on education, empowerment, and long-term healing.Over the next 40 minutes, Danny and I discuss helping patients feel empowered in their bodies, the individualized nature of therapy exercises, myths and misconceptions from old medicine practices, and Danny’s motto of motion is lotion, and movement is medicine.  Today’s episode includes:When to seek a physical therapist for painWhy Danny says weight has never been a topic of conversationIdentifying the difference between discomfort and painThe power of the brain as it pertains to movementCONNECT WITH DANNY:IG: @OfficialDannyShapirohttps://projectphysicaltherapy.com/free-discovery-session/ (for people in NY/FL)CONNECT WITH SAM:Follow Sam on Instagram Download her free Intuitive Eating Workbook for PCOS Learn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Finding another dietitian in the PCOS space who fully supports Health at Every Size (HAES), intuitive eating, and takes a non-diet approach is rare and also very exciting. I loved chatting with Kirsten, a registered dietitian who specializes in PCOS as well as binge eating disorders. Kirsten uses her own experiences as an eating disorder survivor and PCOS warrior to help others build a positive relationship with food while balancing hormones.Kirsten shares her PCOS journey and how she was able to reshape the way she wanted to manage her health and relationship with food while studying to become a dietitian, including intuitive eating and gentle nutrition. She then discusses how intuitive eating can be very successful for someone with a medical condition, and provides advice for people who are fearful they may feel out of control or not sure where to start. It was such a pleasure to chat with Kirsten, and I know you will love her story, advice, and tips as well!Tune in to hear:How intuitive eating puts you on the same team as your body, allowing you to work togetherAdvice for people who struggle with disordered eatingNutrition advice that is misleading and problematic for someone with PCOSHow to add in foods that are beneficialCONNECT WITH SAM:Learn more about the Nourished with PCOS Program and apply here: https://pcosnutritionco.com/nourished-with-pcos/Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Raise your hand if you’ve been curious about how you can have more flexibility with food and PCOS. One of my former clients, Veronica, joins me for today’s episode about how she wanted to have a better relationship with food, finding food freedom, and how she is now approaching nutrition with the care of a specialist to manage her gestational diabetes.Veronica begins with sharing her personal PCOS story, learning that nutrition is connected to so many things that affect our well being, and shifting to supporting herself with a non diet nutrition approach has improved her quality of life. Then, Veronica shares about being diagnosed with gestational diabetes, where some of the recommendations from her specialist are rigid, and how she has learned to manage what her body is needing and communicating. Last, Veronica gives very thoughtful advice for anyone who is feeling fear around pregnancy and gestational diabetes.Not interested in pregnancy or gestational diabetes? You’ll still want to tune in to hear about living life with PCOS and having less restriction around food.Today’s episode covers:How Veronica’s diagnosis of PCOS beganIntegrating nutrition, your body, and quality of life Health isn’t just about PCOSVeronica’s pregnancy experience with gestational diabetesHow to trust your bodyThe importance of knowing what’s best for youManaging feelings of fear around pregnancy and gestational diabetesVeronica U. is a past client in my nutrition coaching program and she does not have a bio or contact information to share.CONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Lauren Leavell joins me for today’s episode. She is a NASM Certified Personal Trainer and fitness instructor with a mission to make fitness and movement more inclusive and accessible. She believes that movement should be enjoyed and used as a way of reconnecting with your body.Lauren talks about why finding a form of movement that is health promoting is important, myths in the fitness industry about forms of exercise, and shares her advice for someone who wants a better relationship with movement. Then, Lauren provides first steps for someone who is starting to increase their movement and finding what works for their lifestyle to ensure they have a positive experience. Last, Lauren describes situations where body movement should not be incorporated in someone’s wellness journey and how to identify red flags when searching for a fitness program, trainer, or gym.If you currently or have previously struggled with body movement, don’t feel connected to a gym in your area, or can’t find the motivation, this episode is a must listen!In this episode, we cover:The fitness industry and health promoting movementCardio vs strength trainingThe importance of not comparing yourselfRestructuring your expectationsMotivation and accountabilityHow to identify red flags when finding a program, trainer, or gymCONNECT WITH LAUREN:Website: https://www.laurenleavellfitness.com/Instagram: https://www.instagram.com/laurenleavellfitness/TikTok: https://www.tiktok.com/@laurenleavellfitCONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Join me for today’s episode for a recap of PCOS Advocacy Day, which took place a few weeks ago on Capitol Hill. This was my fourth year attending, and I begin by sharing about my first experience attending Advocacy Day. I then describe the three “asks” that were on our list this year for PCOS efforts, legislation, and funding. I also share how you can find out more about your legislators and how they are supporting PCOS issues. Progress is being made, and it is truly remarkable to witness this first hand.Tune in to hear:My experience with Advocacy DaySpecific appropriations and report language requests Co-sponsoring 2023 PCOS Awareness MonthJoining the Bipartisan Congressional PCOS caucusHow to get involved in advocacyGet involved in PCOS advocacy:Follow PCOS Challenge on Instagram: https://www.instagram.com/pcoschallengeCONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

For today’s episode, I am joined by Dalina Soto, a Spanish speaking registered dietitian who uses her platform to reduce the fear around cultural foods. Rice, tortillas, and beans are foods that are loved by many cultures, but are often labeled as “problematic” for managing your insulin levels and carb intake. Dalina shares why it is important to be respectful of cultural food differences, the roles of culture and health, and the merging of nutrition science and cultural foods. We then talk about its impact on individuals with PCOS, especially how to manage carbohydrates in a way that allows you to still enjoy them, but also gives your body what it needs. Last, Dalina discusses the gaps on this subject not only in the training of healthcare professionals, but also in the snippets that are shared and consumed on social media.Dalina is a wealth of knowledge and brings up so many valuable points in this episode!Today’s episode covers:The stigma of cultural foods and nutritionHealth isn’t a moralDalina’s perspective on PCOS individuals restricting carbohydrates to manage insulin resistanceSociety’s pursuance on weight loss for acceptanceCONNECT WITH DALINA:Instagram: your.latina.nutritionistTiktok: yourlatinanutritionistWebsite: https://yourlatinanutritionist.com/iglinksCONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Today I am joined by Dione Milausakas. She is a Registered Dietitian Nutritionist and Certified Intuitive Eating Counselor who specializes in the non-diet approach to lowering A1c and blood sugar.Dione first shares about her diagnosis with not only PCOS, but also with prediabetes and insulin resistance, and her personal journey to managing her health issues without a rigid diet. She then speaks about her speciality as a dietitian for people with prediabetes and Type 2 diabetes and how to lower their A1c and blood sugar without dieting. Dione describes how she became certified in intuitive eating, how it benefits individuals with diabetes, and what it means to view somebody's overall well-being as a whole.If you are someone who has tried other options without success, or don’t want to focus on weight loss, Dione’s recommendations that will last for a lifetime and her nutrition tips for prediabetes are a must listen!Tune in to hear:The difference between prediabetes and type 2 diabetesIntuitive eating for prediabetesWeight centric vs. weight inclusive researchAdvice if you've been told to lose weight for prediabetesCommon misconceptions about prediabetes and nutritionNutrition tips for people with prediabetesCONNECT WITH DIONE:Follow Dione on Instagram Dione’s website: https://www.prediabetesnutrition.com/Prediabetes Nutrition Resources: https://www.prediabetesnutrition.com/resourcesCONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

One of my former clients, Sarah, joins me for today’s episode about how she healed from stress and anxiety around food, to finding food freedom while also lowering her A1c.Sarah first shares her personal PCOS story and how she has disconnected health from the number on the scale. After seeing a reel on social media of a physician speaking out about patients who decline to have their weight taken, Sarah shares her feelings about this being shared on a public forum, how it may affect individuals withPCOS and/or anxiety around their weight. We then talk about when doctors do and don’t need your weight, and the importance of finding a healthcare team that you are able to work in collaboration with.If you are wanting to have less stress around food, dieting isn’t working, and are hesitant to not be focused on your weight, please tune in.In this episode, we cover:Sarah’s PCOS storyDeclining your weight at the doctor’s officeThe importance of giving patients a choiceWhen weighing patients is for their safetyHow to stop dieting when it’s not workingCONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOS. Learn more about the Nourished with PCOS Program. Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

There is so much conflicting information out there on how to manage PCOS through the lens of nutrition and wellness. On today’s episode, I’m taking with Angela Grassi, MS, RDN, an internationally recognized author, speaker, researcher, and consultant. She is the founder of The PCOS Nutrition Center where for over 20 years, she has been providing evidence-based nutrition information and counseling to help people reclaim their lives from PCOS.In this episode we are busting the biggest nutrition and wellness myths and debunking common advice giving to women with PCOS. There is no one size fits all when it comes to managing PCOS and we dive into the considerations you should make when implementing lifestyle changes.In this episode, we discuss: Deep dive into some of the biggest nutrition and wellness myths around PCOSConsiderations when eliminating gluten and dairyHow stress about food and over restriction may impact GI issuesShould you be scared of sugar if you have insulin resistance?Why you don't have to lose weight to manage PCOSCONNECT WITH ANGELA:Instagram: https://www.instagram.com/pcosnutrition/ Free supplement quiz: https://quiz.pcosnutrition.com/get-matched  PCOS Nutrition Center website: https://www.pcosnutrition.com/  CONNECT WITH SAM:Follow Sam on InstagramDownload her free Intuitive Eating Workbook for PCOS.Learn more about the Nourished with PCOS Program. Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

So many folks with PCOS struggle with binge eating. On today’s episode, I’m chatting with registered dietitian and binge eating expert Marissa Miluk. We give in deep to talk about why people binge, some myths around binge eating, and Marissa’s own experience with binge eating disorder.In this episode, we discuss: What exactly binge eating is and why people bingeSome common misconceptions around binge eating that can actually make binge eating worseHow addressing binge eating can be more difficult with PCOSSome practical tips for how to stop binge eatingConnect with Marissa:Follow Marissa on InstagramMarissa’s WebsiteMarissa’s PodcastConnect with Sam:Follow Sam on InstagramDownload the free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS ProgramDownload your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

I’m so excited to introduce you to our guest today, William Patterson. William is the Director of Public Affairs with PCOS Challenge, the National Polycystic Ovary Syndrome Association.In today’s episode, William shares the importance of the PCOS Challenge and its accomplishments in advocacy for patients, care, and education in legislation. Next, he shares how they have been able to work with the NIH to improve PCOS research to include more than just reproduction, but also now about other side effects such as endometrial cancer, long term risks, and environmental factors. William then shares the importance of PCOS Challenge to get patients connected to resourceful and educated healthcare professionals, because medical weight bias is so prevalent. PCOS Challenge is also hard at work on new medication treatment options for PCOS, and William gives an update on this.Thursday, March 2nd is PCOS Advocacy Day. This gives PCOS patients an opportunity to share their story with their US Representatives and Senators. William shares how they can support you to take part in this powerful campaign with our lawmakers.If you are seeking empowerment in your PCOS journey, this episode is for you. Tune in as William shares the huge strides for research, funding, and care for PCOS patients and how you can get involved.In this episode, we cover:How and why the PCOS Challenge was createdRaising advocacy and awareness for PCOSBipartisan support for PCOS legislation and researchHow funding and research impacts patient careThe importance of sharing your storyHow to educate your legislatorsTo sign up for PCOS Advocacy Day: www.PCOS.org/advocacy (Sign up deadline: 2/20/23)PCOS Challenges website: www.PCOSchallenge.org PCOS.org (new website coming soon)CONNECT WITH SAM:Follow Sam on Instagram.Download her free Intuitive Eating Workbook for PCOS Learn more about the Nourished with PCOS Program Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

So many folks with PCOS struggle with body image. Between being told to “just lose weight” to improve symptoms and dealing with the physical symptoms of PCOS, it may feel impossible to feel at peace with your body. If you can relate to this then you’re going to love today’s episode. I’m joined by body image expert Bri Campos to discuss how you can get started on improving your body image. In this episode, we discuss:How you can work on your body image when doctors constantly recommend weight loss and restricting food.Whether it is possible to improve your body image while also trying to lose weight.Practical tips for how you can get started with feeling better in your body.How diet culture plays a role in body image struggles with PCOS.Connect with Bri:Instagram: https://www.instagram.com/bodyimagewithbri/Body Griever’s Club Podcast: https://podcasts.apple.com/us/podcast/the-body-grievers-club/id1514443684?uo=4Connect with Sam:Follow Sam on Instagram.Download the free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS ProgramDownload your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Can you practice intuitive eating if you have PCOS? The answer is YES, and I’m breaking everything down for you in this very first episode of Nourished with PCOS. I chatted with fellow registered dietitian and certified intuitive eating counselor Bonnie Roney to discuss everything you need to know about ending the diet cycle and becoming an intuitive eater.In this episode, we discuss:What intuitive eating is and how it can benefit your healthWhether you can lose weight with intuitive eatingHow intuitive eating looks different when you have a medical condition like PCOSWhat to do if intuitive eating hasn’t worked for you in the pastConnect with Bonnie:You can follow Bonnie on Instagram, gain knowledge and support via her podcast, or get in touch on her website. Connect with Sam:Follow Sam on Instagram.Download her free Intuitive Eating Workbook for PCOSLearn more about the Nourished with PCOS ProgramDownload your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/

Tired of being told to “just lose weight” to manage PCOS? The Nourished with PCOS Podcast, hosted by Sam Abbott, registered dietitian nutritionist, is your go-to resource for learning how to manage PCOS without a side of diet culture. Each week Sam welcomes nutrition experts, health professionals, and previous clients to chat about all things related to PCOS and having a healthy relationship with food and your body. You can manage PCOS and improve symptoms while enjoying food and respecting your body.Download your FREE intuitive eating workbook for PCOS:https://pcosnutritionco.com/workbook/Follow Sam on Instagram:https://www.instagram.com/pcos.nutritionist/Join the waitlist for the course Blood Sugar Baddie: A non-diet approach to lowering your A1c. Enrollment opens in October!https://pcosnutritionco.com/bsb-waitlist/