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
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
What if eating for your hormones didn’t have to take hours in the kitchen - or leave you exhausted by Sunday night? In this episode, I’m breaking down the art of convenient, stress-free meal prep for PCOS, because your nutrition should fit your life, not take over it.
We’ll dive into real-world strategies that help you:
Along the way, I’ll explain why these hacks matter from a hormonal perspective - from supporting insulin and cortisol balance to reducing inflammation and supporting reproductive health.
And to make it even easier to take action, I’m sharing free tools you can use right away:
✨ Hormone & Gut Health Toolkit practical tips to support energy, digestion, and hormonal balance without overcomplicating your life
✨ PCOS Symptom Tracker track your meals, energy, and symptoms to see what’s really working for your body
Whether you’re constantly on the go or just tired of overcomplicating meal prep, this episode gives you permission to embrace convenience without guilt, work with your life instead of against it, and create sustainable habits that actually stick!
Exercise isn’t just about burning calories - it also impacts your hormones, your digestion, and your overall health. Here’s what science says about how to move in a way that truly supports your body
In this episode, I'm joined by Leigh Merotto from GutFit Nutrition to explore how your body responds to exercise, especially high-intensity movement like running. We break down why digestive symptoms can arise when you ramp up your workouts, how cortisol affects your hormones and energy, and practical strategies to move safely and sustainably.
What we cover in this episode:
Whether you’re looking to boost energy, improve digestive function, or support hormone balance, this episode gives science-backed insights and practical strategies to make exercise a tool for health, not stress.
Episode links:
GutFit Nutrition website: https://www.gutfitnutrition.com
Leighs' instagram:
00:00 – Intro
01:42 – Digestive symptoms & exercise intensity
How endurance training affects the gut, why runners are most impacted, and what’s happening physiologically when exercise triggers GI symptoms.
13:51 – What counts as high-intensity exercise
Definition of high intensity, RPE scale explained, and how to gauge intensity using heart rate zones.
20:09 – Cortisol: spikes, rhythms, and stress
Understanding cortisol’s role, myths around it, and how short-term vs. chronic stress impacts hormones and recovery.
23:32 – Overload: over-exercising, under-fuelling & life stress
How fasted workouts, calorie deficits, and lack of recovery elevate cortisol and affect gut and hormonal health.
26:59 – 4 ways to start high-intensity exercise safely
Leigh’s framework: balance training, schedule rest, avoid fasted sessions, and manage life stress for recovery.
33:59 – Exercising on your period
Debunking myths about exercise and menstrual cycles, the truth about performance changes, and listening to your body.
38:55 – Pre- & post-run fuelling strategies
Leigh’s personal fueling routine before race day and her practical tips for optimizing energy, digestion, and performance.
What if menopause wasn’t something to “get through,” but a time to reconnect with your body in an entirely new way? In this solo episode for Menopause Month, I’m diving deep into what’s really happening beneath the surface during perimenopause and menopause - and how you can support your body through every change with nourishment and care.
We’ll explore how nutrition can protect your bone and heart health, help you maintain muscle mass, and even support brain health during this transition. We’ll also unpack the link between hormones and cognitive function, including what we know about Alzheimer’s risk and how lifestyle can make a difference.
What we cover in this episode:
Whether you’re just starting to notice changes or already in the thick of it, this episode is here to help you feel informed, empowered, and deeply connected to your body’s evolution.
Enjoyed the podcast? Please leave us a rating and review, we'd love to hear it!
Links:
1-on-1 nutrition programs for menopause:
ThegoodlifedietitianServices — Trista Chan RD, MHSc
References
Ataei Kachouei A, Singar S, Wood A, Flatt JD, Rosenkranz SK, Rosenkranz RR, Akhavan NS. Cardiovascular Risk Factors, Alzheimer's Disease, and the MIND Diet: A Narrative Review from Molecular Mechanisms to Clinical Outcomes. Nutrients. 2025 Jul 16;17(14):2328. doi: 10.3390/nu17142328. PMID: 40732953; PMCID: PMC12299063.
Glenn AJ, Guasch-Ferré M, Malik VS, Kendall CWC, Manson JE, Rimm EB, Willett WC, Sun Q, Jenkins DJA, Hu FB, Sievenpiper JL. Portfolio Diet Score and Risk of Cardiovascular Disease: Findings From 3 Prospective Cohort Studies. Circulation. 2023 Nov 28;148(22):1750-1763. doi: 10.1161/CIRCULATIONAHA.123.065551. Epub 2023 Oct 25. PMID: 37877288; PMCID: PMC10841173.
Inaraja V, Thuissard I, Andreu-Vazquez C, Jodar E. Lipid profile changes during the menopausal transition. Menopause. 2020 Jul;27(7):780-787. doi: 10.1097/GME.0000000000001532. PMID: 32187130.
Kodete, C. S., Thuraka, B., Pasupuleti, V., & Malisetty, S. (2024). Hormonal Influences on Skeletal Muscle Function in Women across Life Stages: A Systematic Review. Muscles, 3(3), 271-286.
Ryczkowska K, Adach W, Janikowski K, Banach M, Bielecka-Dabrowa A. Menopause and women's cardiovascular health: is it really an obvious relationship? Arch Med Sci. 2022 Dec 10;19(2):458-466. doi: 10.5114/aoms/157308. PMID: 37034510; PMCID: PMC10074318.
What if healing was more than eating the right foods and taking the right supplements? True healing comes from connection, understanding, and tending to all parts of ourselves.
In this super insightful episode, I sit down with Meghan Watson, a relationship cultural therapist, to explore how you can deepen your self-care practice and lead to real mental and physical growth. Meghan shares how rituals, when combined with mindful self-compassion and authentic connection, can help us heal on a profound level.
What we cover in this episode:
Whether you’re working through trauma, burnout, or looking to deepen your self-care, this episode is packed with actionable guidance, thoughtful insights, and warmth to help you move beyond surface-level rituals into healing that truly connects mind, body, and heart.
Episode links:
Growing pains newsletter: BeehiivGrowing Pains Collective
Mental health resources: BloompsychologytoBloom Psychology Toronto
Instagram: InstagramLogin • Instagram
Substack: www.meghanwatson.substack.com
Ever feel like you’re doing everything “right” for PCOS, working out, trying every diet, pushing through...yet you’re still bloated, exhausted and have constant cravings? That was Farah’s story, too. In this episode, I share how she went from burnout and hormonal chaos to stable and thriving. Finding steady energy, stable blood sugars, confidence around food, and workouts that actually make you feel strong is possible - all without punishing yourself or following impossible rules. Listen for how.
PS: The PCOS Recovery Program is now open for enrollment! We start Sept 24th. Join us and take the first step toward feeling energized, confident, and in charge of your hormones.
Mornings can set the tone for the rest of your day, and with PCOS, the right habits can make a huge difference. In this episode, I’m sharing five simple habits that support stable blood sugars, a regulated appetite, better focus, and healthier cortisol management.
These aren’t complicated or Instagram-perfect routines, but doable shifts you can start right away to make mornings less chaotic and create a ripple effect for the rest of your day.
Ready to boost your energy, regulate cycles and feel confident with a clear plan to thrive with PCOS? Our PCOS Recovery Program is now open for enrolment - we start Sept 24th! This is your chance to move beyond short-term diets and finally feel confident in your health. Join us.
If you enjoyed this episode, we'd love to hear it - please leave a rating and review!
References:
Malone JC, Thavamani A. Physiology, Gastrocolic Reflex. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK549888/
Witbracht M, Keim NL, Forester S, Widaman A, Laugero K. Female breakfast skippers display a disrupted cortisol rhythm and elevated blood pressure. Physiol Behav. 2015 Mar 1;140:215-21. doi: 10.1016/j.physbeh.2014.12.044. Epub 2014 Dec 27. PMID: 25545767.
Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S. Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults. Nutrients. 2022 Dec 24;15(1):85. doi: 10.3390/nu15010085. PMID: 36615743; PMCID: PMC9824806.
Many people think of PCOS as just a reproductive issue - irregular periods or fertility struggles - but it affects much more. PCOS impacts metabolism, blood sugar control, mental health, digestion, skin, and inflammation, making it a complex, chronic condition that requires a whole-body approach.
In this episode, I answer your top questions:
We also discuss the growing movement to rename PCOS to better reflect its full range of symptoms and improve understanding for both patients and healthcare providers.
If this episode speaks to you, please leave a rating and review. I’d love to hear your thoughts!
Episode links:
References
Benjamin JJ, Kuppusamy M, Koshy T, Kalburgi Narayana M, Ramaswamy P. Cortisol and polycystic ovarian syndrome - a systematic search and meta-analysis of case-control studies. Gynecol Endocrinol. 2021 Nov;37(11):961-967. doi: 10.1080/09513590.2021.1908254. Epub 2021 Apr 5. PMID: 33818258.
Frandsen CLB, Gottschau M, Nøhr B, Viuff JH, Maltesen T, Kjær SK, Jensen A, Svendsen PF. Polycystic ovary syndrome and endometrial cancer risk: results from a nationwide cohort study. Am J Epidemiol. 2024 Oct 7;193(10):1399-1406. doi: 10.1093/aje/kwae061. PMID: 38751314.
Helena Teede et al. International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University.
If eczema has ever taken over your sleep, routines, or confidence - and nothing from steroid creams to elimination diets has brought lasting relief, then this episode is for you.
Today, I’m joined by the thoughtful and knowledgeable Julia Chien, a Registered Dietitian who has lived through eczema and topical steroid withdrawal (TSW) herself. Julia shares her journey and how it’s shaped the way she now supports clients.
We unpack what it really takes to support eczema from the inside out. We cover:
This is a conversation full of hope, clarity, and practical insight. Whether you're newly diagnosed or years into managing eczema, we hope it leaves you feeling more informed, more supported and a little less alone.
If you loved this episode, we’d be so grateful for a rating and review - it helps more listeners find honest, empowering conversations like this!
Bloating is incredibly common - and while some of it is completely normal, for many people, it can start to feel unpredictable, persistent and disruptive to daily life. It may even worsen during the second half of the menstrual cycle (aka the luteal phase), when rising and falling levels of progesterone and estrogen slow digestion and increase gut sensitivity.
In this episode, we’re talking about the many causes of bloating (spoiler: it’s more than just food), why it tends to fluctuate across different phases of your cycle, and what to do when it starts getting in the way of how you feel, function, or move through your day.
You’ll leave this episode with a better understanding of your body and practical ways to start identifying patterns and reducing discomfort, without over-restricting or falling into food fear.If you enjoyed this episode, we'd love to hear it; leave a rating and review!
Episode links:Free Hormone + Gut Health Toolkit1-on-1 Nutrition Coaching Programs
ReferencesIovino P, Bucci C, Tremolaterra F, Santonicola A, Chiarioni G. Bloating and functional gastro-intestinal disorders: where are we and where are we going? World J Gastroenterol. 2014 Oct 21;20(39):14407-19. doi: 10.3748/wjg.v20.i39.14407. PMID: 25339827; PMCID: PMC4202369.Judkins TC, Dennis-Wall JC, Sims SM, Colee J, Langkamp-Henken B. Stool frequency and form and gastrointestinal symptoms differ by day of the menstrual cycle in healthy adult women taking oral contraceptives: a prospective observational study. BMC Womens Health. 2020 Jun 29;20(1):136. doi: 10.1186/s12905-020-01000-x. PMID: 32600463; PMCID: PMC7325082.Mendelson S, Anbukkarasu P, Cassisi JE, Zaman W. Gastrointestinal functioning and menstrual cycle phase in emerging young adult women: a cross-sectional study. BMC Gastroenterol. 2023 Nov 21;23(1):406. doi: 10.1186/s12876-023-03036-3. PMID: 37990300; PMCID: PMC10664285Pati GK, Kar C, Narayan J, Uthansingh K, Behera M, Sahu MK, Mishra D, Singh A. Irritable Bowel Syndrome and the Menstrual Cycle. Cureus. 2021 Jan 14;13(1):e12692. doi: 10.7759/cureus.12692. PMID: 33614302; PMCID: PMC7883586.
Summer brings sunshine, patios, travel plans - and let’s be honest, a few more spontaneous meals, skipped routines and late nights. It’s easy to feel like your health goals take a backseat this season.
But staying “on track” doesn’t have to mean perfection. And it definitely doesn’t mean missing out on the fun.
In this episode, we’re diving into what it really looks like to care for your health in a sustainable, balanced way during the summer months, without the pressure to “start over” every Monday.
Whether you’re managing PCOS, gut health, or simply trying to feel more energized and in tune with your body, this conversation will give you tangible tools to stay consistent and present.
If this episode resonates with you, we’d love to hear it through a rating and review!
Episode links:
Peeing when you sneeze, painful sex, pelvic heaviness - these aren’t just “normal parts of being a woman,” and you don’t have to suffer in silence.
In this episode, I’m joined by the brilliant and compassionate Aliya Dhalla, pelvic floor physiotherapist and outspoken advocate for women’s health.
Together, we dive into the world of pelvic health, why it matters at every stage of life, and how to start paying attention to it without getting overwhelmed by wellness noise.
We cover:
This is the conversation we wish more people were having, and one that will leave you feeling more informed, empowered, and supported.
If you loved this chat, we’d so appreciate a rating and review. It helps more listeners find real, empowering info like this!
Episode links:
Let’s talk about cheat days. You know the drill - strict all week, then a “free-for-all” on the weekend. Maybe it starts with brunch, turns into bottomless snacks, and ends with a side of guilt.
But here’s the thing: that cheat day mindset? It’s not harmless. It can wreak havoc on your blood sugars, leave your hormones more imbalanced, and create a cycle of restriction and rebellion that’s hard to break - especially if you’re dealing with PCOS, insulin resistance, or a sensitive gut.
In this episode, we’re unpacking the metabolic and psychological fallout of cheat days, why they’re so tempting, and how to shift into a more balanced, permission-based approach to food that supports long-term physical and mental wellbeing.
If this resonates with you, we’d love to hear it! Leave a rating and review.
Episode links:
Pregnancy can be a whirlwind - and when gestational diabetes (GD) enters the picture, it’s easy to feel confused by all the numbers, doctor's visits, advice and conflicting information.In today’s episode, I’m joined by dietitian Mel Spinella to bust some of the most common myths about gestational diabetes - including how to prepare for testing, when insulin or medication might be part of your care plan, which foods actually support blood sugar balance, and what you can stop stressing about.If this episode resonated with you, we’d love for you to share and leave a review!
Episode links:
Originally posted as Episode 1. We’re celebrating a milestone with a replay of our very first and most-loved episode: How to Build Balanced Meals for PCOS and Hormones
In today's episode, we dive deep into:
Links:
When it comes to fertility nutrition, it’s easy to feel like you’re drowning in “rules” about what you can and can’t eat. But supporting your fertility isn’t about restriction - it’s about adding in foods that help nourish your hormones and body.
In today’s episode, we’re highlighting 5 foods you can add to your week to support hormones, egg quality, and overall reproductive health. No hard rules, no overwhelm - just simple, powerful ways to increase your chances of pregnancy.
If this episode resonated with you, we’d love for you to share and leave a review!
Download our Free Hormone + Gut Health Toolkit here!
References:
Chavarro JE, Rich-Edwards JW, Rosner B, Willett WC. A prospective study of dairy foods intake and anovulatory infertility. Hum Reprod. 2007 May;22(5):1340-7. doi: 10.1093/humrep/dem019. Epub 2007 Feb 28. PMID: 17329264.
Jaiswal A, Dewani D, Reddy LS, Patel A. Choline Supplementation in Pregnancy: Current Evidence and Implications. Cureus. 2023 Nov 8;15(11):e48538. doi: 10.7759/cureus.48538. PMID: 38074049; PMCID: PMC10709661.
Nguyen HT, Oktayani PPI, Lee SD, Huang LC. Choline in pregnant women: a systematic review and meta-analysis. Nutr Rev. 2025 Feb 1;83(2):e273-e289. doi: 10.1093/nutrit/nuae026. PMID: 38607338.
Muffone ARMC, de Oliveira Lübke PDP, Rabito EI. Mediterranean diet and infertility: a systematic review with meta-analysis of cohort studies. Nutr Rev. 2023 Jun 9;81(7):775-789. doi: 10.1093/nutrit/nuac087. PMID: 36346903.
Trop-Steinberg S, Gal M, Azar Y, Kilav-Levin R, Heifetz EM. Effect of omega-3 supplements or diets on fertility in women: A meta-analysis. Heliyon. 2024 Apr 6;10(8):e29324. doi: 10.1016/j.heliyon.2024.e29324. PMID: 38628754; PMCID: PMC11019195.
If you’ve ever walked out of a doctor’s office feeling more confused than when you walked in, you’re not alone. Many people with PCOS are left in the dark when it comes to getting a proper diagnosis, navigating treatment options, and knowing what steps to take next.
In this episode, we break down the most important tests and investigations for PCOS, what they actually tell you, and why a diagnosis is just the beginning. We’ll also talk about why treatment can feel frustrating or slow.More importantly, you’ll learn what actions you can take to move forward - whether your goals are better energy, regular cycles, improved digestion, or long-term health protection.If this episode resonated with you, we’d love for you to share it with someone who needs it and leave us a review!
Links: PCOS Recovery Program - April 23
How PCOS can create gender euphoria for trans and nonbinary people
ReferencesBrown, S. J. (2022, October 26). How PCOS can create gender euphoria for trans and nonbinary people. Prism Reports.
Helena Teede et al. International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University.
Himmelstein MS, Puhl RM, Quinn DM. Intersectionality: An Understudied Framework for Addressing Weight Stigma. Am J Prev Med 2017;53:421-31.
When we talk about PCOS, the conversation often revolves around fertility struggles. While this is undoubtedly a major aspect, PCOS carries a range of long-term health risks, including endometrial cancer, diabetes and heart disease.
By understanding these risks and taking proactive steps, you can help future-proof your health and lower the chances of complications as you age. Let’s dive deeper into some of the serious health risks associated with PCOS - and explore what you can do to reduce those risks.
If this episode resonated with you, we’d love for you to share and leave a review!
Links: PCOS Recovery Program - Starts April 23rd
References:
Chen W, Pang Y. Metabolic Syndrome and PCOS: Pathogenesis and the Role of Metabolites. Metabolites. 2021 Dec 14;11(12):869. doi: 10.3390/metabo11120869. PMID: 34940628; PMCID: PMC8709086. Diabetes Canada. (n.d.). Diabetes in Canada. Retrieved March 27, 2025, fromDiabetesdiabetes.ca/advocacy-policies/advocacy-reports/national-and-provincial-backgrounders/diabetes-in-canadaDiabetesdiabetes.ca/advocacy-policies/advocacy-reports/national-and-provincial-backgrounders/diabetes-in-canada
Helena Teede et al. International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome 2023. Monash University. https://doi.org/10.26180/24003834.v1
Johnson JE, Daley D, Tarta C, Stanciu PI. Risk of endometrial cancer in patients with polycystic ovarian syndrome: A meta‑analysis. Oncol Lett. 2023 Mar 8;25(4):168. doi: 10.3892/ol.2023.13754. PMID: 36960190; PMCID: PMC10028221.
I’m excited to welcome Jessica Jones, a Registered Dietitian, Certified Diabetes Educator, and co-founder of Diabetes Digital, a virtual nutrition counselling company that provides weight-inclusive, culturally responsive care for people with diabetes and other health conditions. Jessica is also the co-creator of the Food Heaven brand, which has garnered over 250K followers and 5 million podcast downloads, with features in Bon Appétit, Oprah Magazine, and more!
We dive deep into:
In this episode, we’re diving into a hot topic in the world of diabetes and PCOS management - GLP-1 medications.
I'm Trista Chan, a dietitian passionate about helping people take a balanced, informed approach to their health. Today, I’m joined by Prabhsimran Saini, a Registered Dietitian and Certified Diabetes Educator who brings a holistic and science-backed perspective to patient care.
Together, we’ll explore what GLP-1 medications are, why they’ve been gaining so much attention and give our dietitian’s take.
In this episode, you'll learn:
Episode links:
In this episode, we're diving into a condition that affects so many people - gastroesophageal reflux disease (GERD).
I'm Trista Chan, a dietitian passionate about helping people navigate their health with a compassionate, personalized approach. Today, I’m joined by fellow dietitian, Cathy Chu, who has firsthand experience managing GERD and understands the challenges it brings.
Together, we’ll explore why GERD symptoms can be so persistent and what really helps when it comes to diet and lifestyle management. We’ll cover:
Episode links: