141. Tiny But Mighty- How to Use Micro Habits to Manage Your PCOS?
23:24What's small but super powerful? PCOS micro habits! Not sure what those are or why you should care about them? I'm spilling the tea on the benefits of micro habits, how to practice them and why they're so important for you as a person with PCOS. _____________________________________________ Apply for coaching: www.dafnachazin.com/apply. Email me at: [email protected] Visit me on IG to check out my snacking tip and more helpful info about following a healthy PCOS diet: @pcos.nutritionist.dafna
140. Do This Before Coming Off Birth Control
26:40Ready to get a healthy period back in 90 days or less? The doors to the PCOS RETURN PLAN are still open and you can jump in before I close the enrollment later this week. In this program you'll get: A proven method to regulating your cycle Meal plans and supplement protocols to ovulate naturally Private sessions and group calls to help you make the needed changes for period support Daily support and accountability A like-minded community of women on the same period-health journey as you! CLICK HERE TO VIEW THE DETAILS. ______________________________________________________ Today's episode is a quick guide to getting off birth control healthfully. I am sharing the 7 things you should do before stopping hormonal birth control so that you can have a smooth transition. Tune in to learn the top nutrition and lifestyle hacks that can be game-changers for your hormone health. As a person with PCOS, maintaining hormonal balance especially as you stop birth control is crucial for your health! This episode will serve as a handy toolkit for the transition off birth control while keeping those pesky PCOS symptoms at bay. We'll cover everything from must-try dietary changes to lifestyle adjustments that can make a world of difference. Tune in to learn all about prepping your body for this big change and stepping into a healthier, more balanced you! IMPORTANT LINKS: Questions, or interested in becoming a client? Email me at: [email protected] or apply: www.dafnachazin.com/apply Join me on IG: https://www.instagram.com/pcos.nutritionist.dafna/
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139. Do I even need a period?
28:44Ready to get a healthy period back in 90 days or less? The doors to The Period Return Plan are currently open. Inside the program you'll: Learn how to ovulate and get a natural period every month Discover a huge variety of healthy meals and snacks that are PCOS-friendly Receive a customized supplement regimen that fits your needs and goals Have daily chat support inside my private app Meet privately with me to design a food plan that will regulate your menstrual cycle All the program details are available right here. _____________________________________________________________ Today's we're answering the question: Do I even need a period? Our topic is a deep dive into the importance of having a regular period, even if you're not currently focused on fertility. Getting a regular, healthy period with PCOS is not just about getting pregnant, but about improving your overall health and hormonal balance. Periods are extremely protective of your heart health, immune system, bone health as well as skin and breast health. Having a regular period also means you're reducing risk of cancer and improving mental health. Today's episode covers all of these benefits and elaborates on the connection between periods, hormones, and overall health. In this episode, you will be able to: Understand the importance of regular periods for PCOS and how they contribute to overall health and well-being. Learn the signs of a healthy period and how to recognize when your body is functioning optimally. Explore the connection between hormonal fluctuations and physical and mental health. Gain insights into how balancing hormones can positively impact heart health, bones, emotional well being and other aspects of your health. Helpful Links: Apply for coaching: www.dafnachazin.com/apply. Email me at: [email protected] Visit me on IG to check out my snacking tip and more helpful info about following a healthy PCOS diet: @pcos.nutritionist.dafna
BONUS. Can I Drink Alcohol With PCOS?
29:40Ready to get a healthy period back in 90 days or less? The doors to The Period Return Plan are currently open. Inside the program you'll: Learn how to ovulate and get a natural period every month Discover a huge variety of healthy meals and snacks that are PCOS-friendly Receive a customized supplement regimen that fits your needs and goals Have daily chat support inside my private app Meet privately with me to design a food plan that will regulate your menstrual cycle All the program details are available right here. ________________________________________________ Today's episode is about the common question: Can I drink alcohol with PCOS? I'm discussing the impact of alcohol on hormones and fertility, and sharing some practical tips for including alcohol into your diet without experiencing the negative impacts of it on your PCOS and overall health.
138. Say Goodbye to PCOS Period Problems: Courtney Minors Shares Tried and True Healing Strategies
59:15Today, I'm hosting registered dietitian Courtney Minors, who is a specialist in PCOS nutrition, to share her tried and true strategies for healing period problems with PCOS. Courtney's expertise comes from both her personal and professional experience with PCOS and her journey to manage her symptoms effectively. We discussed a variety of ways to fix period problems with PCOS such as nutrition, blood sugar balance, prioritizing self care, reducing toxins, using supplements and so much more! Courtney also dives into the topic of healthy periods and cycles, debunking misconceptions and providing valuable insights. She sheds light on the underlying factors that contribute to irregular cycles, such as insulin resistance and hormonal imbalances. Additionally, Courtney shares practical advice on managing various period problems and emphasizes the role of nutrition in supporting PCOS management. She encourages listeners to advocate for themselves and offers tips on balancing meals, incorporating fiber-rich foods, and timing meals for optimal energy and hormone regulation. With Courtney's wealth of knowledge and relatable approach, this episode provides valuable strategies that will help you improve your menstrual health and overall well-being. Courtney Minors, is a registered dietitian and PCOS expert who not only has the professional knowledge but also the personal experience of living with PCOS for nearly two decades. Dealing with irregular periods, cystic acne, and facial hair growth herself, Courtney understands the daily struggles that individuals with PCOS face. Through her own journey, she discovered the power of lifestyle changes and nutrition in managing PCOS symptoms. Courtney is passionate about empowering others with PCOS to take control of their health and find sustainable solutions beyond relying solely on birth control. With her expertise and relatable approach, she provides tried and true strategies to help individuals heal their PCOS and achieve better menstrual health. Get ready to learn from Courtney's wealth of knowledge and experience in this enlightening episode. In this episode, you will be able to: What is a healthy menstrual cycle? How is your cycle impacted by PCOS? Discover how to manage PCOS through nutrition and improve your menstrual health. Find out the supplements that can help regulate your menstrual cycle and enhance your overall health with PCOS. Learn why maintaining a healthy gut is crucial for individuals with PCOS and how it can positively impact your periods and overall symptoms. What are adaptogens and how can they help reduce stress and manage PCOS symptoms overall. Episode Links: Courtney Minor's Power with PCOS Program Courtney's Instagram: https://www.instagram.com/pcos.nutritionist.courtney/ Apply for coaching with Dafna Dafna's Instagram Timestamped summary of this episode: 00:01:20 - Period Problems and PCOS Dafna and Courtney dive into the topic of period problems in PCOS, discussing hormones, nutrition, supplements, and lifestyle factors that can impact menstrual cycles. They emphasize non-medication treatment options for PCOS symptoms. 00:05:14 - Courtney's PCOS Journey Courtney shares her personal experience with PCOS, including her diagnosis, struggles with birth control, and her journey to finding alternative treatment options. She highlights the importance of lifestyle changes in managing PCOS. 00:08:22 - Birth Control and PCOS Dafna and Courtney discuss the role of birth control in PCOS treatment and the importance of informed choices. They emphasize that while birth control can provide temporary relief, lifestyle changes should be the focus for long-term management. 00:10:47 - Lifestyle Changes for PCOS Dafna and Courtney stress the significance of lifestyle changes in managing PCOS, regardless of medication use. They highlight the impact of nutrition, sleep, stress management, and other factors in improving PCOS symptoms. 00:15:08 - Clearing Acne with Self-Care and Adaptogens The guest shares her experience with acne and how she prioritized self-care and incorporated adaptogens to clear her skin quickly. 00:15:44 - Understanding Healthy Period Cycles The guest explains that a healthy menstrual cycle can range from 21 to 35 days, and emphasizes that it doesn't have to be exactly 28 days to be considered normal. 00:17:33 - Causes of Irregular Cycles and Anovulation The guest discusses various factors that can contribute to irregular cycles and anovulation, such as insulin resistance and hormone imbalances like elevated testosterone, DHEAs, and prolactin levels. 00:19:41 - Identifying the Causes of Spotting The guest explains that spotting can be caused by hormonal imbalances, such as low progesterone or high estrogen levels, and emphasizes the importance of getting a full hormone panel tested to identify the underlying cause. 00:20:14 - Taking the First Step to Address Period Problems The host and guest suggest getting blood work done and advocating for a hormone panel and other tests to understand the causes of period problems, even if cycles are irregular. 00:30:24 - Cheat Meals and Alcohol Courtney discusses the concept of cheat meals and how they can still be part of a healthy diet if you approach them strategically. She also talks about the impact of alcohol on the body and suggests considering factors like sleep disruption and hormone balance when deciding how often and how much to drink. 00:31:43 - Alcohol's Effect on Hormones Courtney explains that alcohol is a toxin that our bodies naturally want to clear out. Drinking alcohol regularly can interfere with the clearance of other hormones, leading to worsened symptoms. She emphasizes the importance of paying attention to how alcohol makes you feel and reducing its frequency if it negatively impacts your sleep and hormone balance. 00:33:36 - Evaluating Your Relationship with Alcohol Courtney encourages listeners to evaluate their relationship with alcohol, especially if they have symptoms of estrogen dominance, PMS, or inflammation. She suggests considering how important alcohol is in your life and how it may be impacting your overall well-being and hormonal balance. 00:35:19 - Balancing Your Plate for Cycle Regulation Courtney recommends the plate method for balancing meals to regulate blood sugar levels and support insulin sensitivity. She suggests including protein, healthy fats, and fiber in every meal and snack. She provides examples of protein sources, healthy fats, and fiber-rich foods that are beneficial for PCOS. 00:38:38 - Adding Variety to Meals Courtney addresses food boredom and suggests different ways to make vegetables more exciting and flavorful. She recommends cooking techniques like roasting 00:46:12 - Using Supplements to Support PCOS Cycles Courtney discusses the importance of taking supplements to support PCOS cycles, including omega-3 and vitamin D. These supplements can help with ovulation and support overall reproductive health. 00:49:21 - The Power of Adaptogens Courtney explains how adaptogens, such as Tulsi (Holy Basil) and Ashwagandha, can help support the body through stress and improve symptoms of PCOS. These adaptogens have been used for thousands of years in traditional medicine. 00:51:28 - Gut Health and Menstrual Health Courtney emphasizes the connection between gut health and menstrual health in PCOS. Supporting gut health through fiber-rich foods and plant diversity can help reduce inflammation and regulate cycles. 00:54:51 - Finding Enjoyment in PCOS Management Courtney encourages individuals with PCOS to approach their health journey with enjoyment and self-care. Managing PCOS is a long-term commitment, and finding joy in the process can lead to better outcomes and overall well-being.
137. Want healthier periods? Balance these 2 hormones!
38:07We all know balancing hormones is important for PCOS and especially for regulating the menstrual cycle. But what does that actually mean? we have dozens of hormones: hunger hormones stress hormones sex hormones - are they all important? Today's episode is about 2 specific hormones, estrogen and progesterone, that are crucial for a consistent, healthy period and regular ovulation. I'm sharing proven strategies to balance these hormones using food, supplements, and lifestyle habits so that you can get regular periods with PCOS and ovulate monthly. What you'll hear is a training I did inside my program the Period Return Plan where I help work women with PCOS get their period back within 90 days or less and have confirmed ovulation like clockwork every month. By the way, if you're interested in learning more about the program and get notified when doors open (and also get a special early bird price to join if it sounds like the right fit for you!), please join the waitlist, it's 100% commitment free, over at: www.dafnachazin.com/waitlist
136. The Best Teas For PCOS
20:12Ready to get your period back? The doors to The Period Return Plan, my 3 month nutrition program for period health, are almost open! Join the waitlist to be notified as soon as registration opens and get a special discount: www.dafnachazin.com/waitlist Today's episode: Discover the best teas for managing PCOS symptoms, from reducing inflammation to regulating hormones. While alone can't help balance your hormones and reverse PCOS, it does have some added benefits that is even documented in some studies. In this episode of The Down To Earth PCOS Nutrition Podcast, we'll dive into the world of tea and its potential benefits for managing PCOS symptoms. We'll cover covers the benefits of green tea for reducing inflammation and regulating blood sugar levels, spearmint tea for addressing excess hair growth, and red raspberry leaf tea for supporting menstrual health and hormone balance. We will also explore the potential mental health benefits of drinking tea for PCOS and what studies have found to be the most beneficial tea for PCOS. In this episode, you learn about: The unique benefits of tea for PCOS issues. Discover the top 5 teas for hormonal balance. Learn which tea can reduce excess hair growth naturally, improve your menstrual health and support your liver function. Research behind these findings and how you can apply it to your day-to-day life. Questions, or interested in becoming a client? Email me at: [email protected] or apply: www.dafnachazin.com/apply Join me on IG: https://www.instagram.com/pcos.nutritionist.dafna/ Timestamped summary of this episode: 00:00:02 - Introduction Dafna introduces the topic of the episode, which is tea and its benefits for managing PCOS. She addresses the two types of people when it comes to tea and expresses her hope that even those who don't currently enjoy tea will be open to trying it.00:01:30 - Benefits of Tea Dafna discusses the reasons why she loves tea, including its diversity and affordability. She emphasizes that tea has been a part of many cultures for thousands of years and has both physical and mental health benefits. The role of antioxidants in tea, such as polyphenols and catechins, in reducing inflammation and supporting PCOS management is highlighted.00:05:05 - Green Tea Dafna delves into the specific benefits of green tea for PCOS. She explains that green tea is rich in antioxidants and can help reduce inflammation and insulin resistance. There is also some evidence suggesting that green tea may support weight management. Dafna mentions the importance of choosing organic teas to minimize exposure to pesticides.00:08:00 - Spearmint Tea Dafna discusses the potential benefits of spearmint tea for women with PCOS, particularly in reducing excess hair growth caused by high testosterone levels. She cites studies showing that spearmint tea can lower testosterone levels, but cautions that it may also affect other hormones like LH and FSH. Dafna shares her preferred method of making spearmint tea using fresh mint leaves.00:15:04 - The Role of Alcohol and Dandelion Root Tea in Liver Function Excessive alcohol intake can hinder liver function, but dandelion root tea can support the liver in its detoxification processes. This is important for eliminating excess estrogen levels, which can contribute to PMS symptoms such as inflammation, hot flashes, and pain.00:16:23 - Nettle Leaf Tea for PCOS Nettle leaf tea has various benefits for individuals with PCOS, including reducing testosterone levels, aiding in muscle relaxation, controlling blood sugar, and potentially reducing cysts on the ovaries. It can also support adrenal function and hormone regulation, as well as reduce fluid retention.00:17:56 - Recommendations for High Testosterone Levels and Inflammation For those dealing with high testosterone levels and inflammation-related symptoms like acne and poor sleep, green tea and spearmint tea are recommended. These teas can be consumed individually or in combination as spearmint green tea. However, consulting with a healthcare professional is advised for personalized guidance.00:18:53 - Teas as a Safe and Beneficial Addition to a Healthy Routine Incorporating teas into a healthy food plan can have numerous benefits for mental and physical health. While more research is needed, drinking one or two cups of herbal tea per day is generally considered safe. Tea can provide a sense of routine and relaxation, benefiting both mental and physical well-being.
135. How To Stay Positive On Your PCOS Journey With Tara Noseck
54:25Want to get your period back? The doors to The Period Return Plan, my 3 month nutrition program for period health, are almost open! Join the waitlist to be notified as soon as registration opens and get a special discount: www.dafnachazin.com/waitlist PCOS can often feel overwhelming and isolating but our guest, Tara Noseck, is here to talk about the power of a positive mindset on your healing journey. Tara shares her personal experiences and insights from working with women with PCOS, emphasizing the importance of mindset shifts and developing a healthy outlook. In this episode we discuss the benefits of meditation and journaling as tools for managing PCOS and improving mental health. Our conversation touches on topics like self-love, the impact of language on mindset, and the need for self-reflection and therapy to address deeper issues. Tune in to get valuable insights and practical tips for improving mindset and managing PCOS symptoms. Tara Nosek is a registered dietitian and founder of Neat Nutrition. She is passionate about helping individuals with PCOS improve their mindset and manage their symptoms through healthy habits. Tara's approach is rooted in compassion, providing a safe space for her clients to share their experiences and feel heard. She aims to empower women with PCOS to make sustainable changes that support their healthy lifestyle. Through her one-on-one consultations and online course, Tara guides women in understanding their bodies, cultivating a positive relationship with food, and embracing small, realistic changes over time. In this episode, you will be able to: Discover the power of shifting your mindset to improve your PCOS symptoms and overall well-being despite the physical struggles of the condition. Learn about the benefits of meditation and journaling for PCOS: how practicing mindfulness and self-reflection can help you navigate the challenges of PCOS and get to a healthier state. Learn about positive self-talk and how it can help you to better manage your PCOS symptoms and become more confident. Build a strong mindset for effective PCOS management for the long haul. Gain practical insights and strategies to feel happier, more positive and less stressed as a person with PCOS. Helpful Links: Connect with Tara on Instagram Tara Noseck's Website
134. How Often Should We Eat?
16:52When it comes to eating, timing does matter. Today we're talking about timing and spacing your meals for PCOS and what works well for balancing hormones. You'll hear valuable tips on how you can strategically gain control of your appetite and optimize how you manage your blood sugar and cravings. What You’ll Learn in This Podcast Episode: Meal suggestions for smaller dinners, bigger breakfasts, and healthy snacking How managing meal timing contributes to healthier eating habits The importance of managing insulin for women with PCOS Why eating three healthy meals a day is better than eating several small meals a day Helpful Links: Apply for coaching: www.dafnachazin.com/apply. Email me at: [email protected] Visit me on IG to check out my snacking tip and more helpful info about following a healthy PCOS diet: @pcos.nutritionist.dafna
133. Why We Snack At Night & What It Means for PCOS
35:13I hear it all the time: "I'm really good with my eating all day, then things fall apart at night!". If you're feeling frustrated and defeated by your inability to resist nighttime eating despite your efforts to manage your PCOS, then you are not alone! You may have tried strict diets, portion control, or even staying busy to distract yourself, yet the urge to indulge in unhealthy snacks persists, leaving you feeling powerless and guilty. Instead of achieving the improved control over nighttime eating habits and mindset that you desire, you find yourself trapped in a cycle of self-sabotage that continues to impact your PCOS symptoms. In this episode of The Down To Earth PCOS Nutrition Podcast, I dive into the topic of nighttime eating and provide strategies to help you stop engaging in this behavior. Join me as I tackle the issue of nighttime eating and offer strategies to help you break free from this habit. I understand how challenging it can be to feel in control during the day, only to lose control when the sun sets. Together, we'll explore the reasons behind nighttime eating and discuss practical solutions that you can implement in your daily life. Don't let nighttime eating hold you back from achieving your health and weight goals. In this episode, you will be able to: Discover the main reasons nighttime eating happens and what are some common habits that contribute to it. Explore the physiological aspects of late-night snacking, gaining insights into its influence on your metabolism and weight. Shed light on various triggers of nighttime munching including true hunger, emotional turmoil, and irregular daily routines. Learn how to curb nighttime eating using mindful eating practices and effective habit change strategies. Timestamped summary of this episode: 00:00:40 - The Challenge of Nighttime Eating, Many women struggle with nighttime eating, feeling in control during the day but losing control at night. This can lead to negative emotions, self-doubt, and a lack of confidence in achieving goals. 00:03:49 - The Psychological Impact of Nighttime Eating, Nighttime eating can perpetuate negative self-talk and beliefs, leading to feelings of failure and a lack of control. This mindset can spill into other areas of life and hinder progress. 00:07:37 - The Physiological Impact of Nighttime Eating, Eating at night can lead to weight gain, health problems, and specifically weight gain in the midsection. The body metabolizes nighttime calories differently, storing them as fat instead of using them for energy. 00:12:35 - Reasons for Nighttime Eating, Nighttime eating can stem from true hunger, skipped meals during the day, emotional reasons, habit, or even physiological imbalances. Identifying the underlying reasons can help address and change the behavior. 00:13:57 - Reasons for Eating at Night, People may eat at night because they skip meals during the day or because the composition of their meals is incorrect, leading to poor blood sugar control and cravings. Another common reason for nighttime eating is for emotional comfort and short-term gratification. 00:16:34 - Strategies for Managing Nighttime Eating, Three strategies for managing nighttime eating are meal mapping, where you plan your meals for the next day and stick to the plan; having some of the crave food earlier in the day to reduce the forbidden food halo; and having a fat or protein-based snack when you get home to prevent excessive hunger. 00:18:00 - Breaking the Cycle of Emotional Nighttime Eating, Emotional nighttime eating can be challenging to break because it is often deeply ingrained. However, with the right strategies and commitment, it is possible to change this habit and regain control over nighttime eating. 00:19:40 - The Power of Meal Mapping, Meal mapping is a powerful strategy where you plan your meals for one day in advance and stick to the plan. This helps to regain confidence and trust in yourself while making intentional choices about the foods you eat. 00:22:28 - Including Crave Foods Earlier in the Day, Giving yourself permission to include craved foods in your plan, but having them earlier in the day when you have more control and can eat mindfully, can help reduce the urge to overeat at night. 00:27:49 - Introduction to Breath Work and Mindful Eating, Dafna introduces the concept of breath work as a tool for relaxation and destressing. She emphasizes that anyone can practice breath work and that it can help with emotional eating by allowing the brain to catch up and make better decisions. 00:28:44 - The Importance of Pausing and Asking Better Questions, Dafna discusses the importance of taking a pause before impulsively eating and recommends asking empowering questions to redirect thoughts away from food. She encourages journaling as a way to explore these questions and create positive affirmations. 00:30:28 - Flipping Your Flaws and Aligning Actions with Goals, Dafna suggests dividing a journal page into negative and positive sides to flip negative thoughts into positive affirmations. She emphasizes the importance of aligning actions with goals and acting in ways that support desired outcomes. 00:31:46 - Language and Self-Compassion, Dafna discusses the power of language and self-compassion in overcoming emotional eating. She encourages reframing statements from a victim mentality to taking ownership and making choices based on personal goals. 00:33:00 - Practicing Powerful Language and Owning Decisions, Dafna emphasizes the importance of practicing powerful language, such as "I choose" or "I've decided," to shift from feeling deprived to empowered. She highlights the need to take responsibility for food choices and make decisions that align with long-term goals. Helpful Links: Work and connect with Dafna: Apply for my coaching program www.dafnachazin.com/apply Connect with me on Instagram www.instagram.com/pcos.nutritionist.dafna