141. Tiny But Mighty- How to Use Micro Habits to Manage Your PCOS?

This week only my program The Period Return Plan is OPEN and on SALE! In this 8-week program I help you fully regulate your cycle, come off of birth control and experience consistent, healthy periods like clockwork every month. Check out the details and claim your spot right here! In this episode, I dive into the pros and cons of hormonal birth control for managing PCOS symptoms. While birth control is commonly prescribed to address issues like irregular periods, acne, and excess hair growth, it may not always be the best solution. I discuss why birth control doesn’t tackle the root causes of PCOS, what happens when you come off it, and how to support your body naturally post-pill. If you’ve felt frustrated by unresolved symptoms or are searching for alternatives that work with your body rather than masking symptoms, this episode will help! What You’ll Learn in This Episode: How Hormonal Birth Control Works When it can be helpful and what does it mean The Downsides of Birth Control for PCOS Natural Alternatives to Regulate Cycles. How to decide if hormonal birth control is right for you.   Resources & Links:- Follow me on Instagram for PCOS tips- Download my free guide- Better Periods with PCOS Subscribe & Share: Loved this episode? Don’t forget to subscribe and leave a review! Share it with a friend who might benefit from learning more about hormonal birth control and PCOS.

Are you experiencing short cycles that make it feel like you’re always on your period? The final episode of the series- Period Problems with PCOS- is for you. Short cycles—where your period comes more frequently than every 21 days—can be a sign of hormonal imbalances and low progesterone levels after ovulation.   In this episode, we discuss: The main causes of short cycles, including low progesterone levels and stress-induced hormonal disruptions. How to improve ovulation and extend your cycle with key PCOS-friendly foods. The role of lifestyle changes, such as consistent sleep and stress management, in lengthening your cycle.   🥗 BETTER PERIODS MEAL PLAN ($7) Get instant access to a delicious meal plan, recipes, grocery list and time-saving prep guide! It's time to manage PCOS periods from the source AND enjoy the foods you love. Meal Plan includes: Complete 7-day meal plan for better periods with PCOS. Simple hormones-balancing recipes for breakfast, lunch, dinner and snacks. Done-for-you grocery list Time-saving kitchen hacks and meal prepping tips You may also like: 🎧 PODCAST: SAY GOODBYE TO PERIOD PROBLEMS 🎧 PODCAST: SLEEP ISSUES- LET'S TALK ABOUT IT 🎧 PODCAST: SHOULD I BE TAKING INOSITOL   **Please note- the tips and strategies shared in this episode are not intended to replace medical care. Always seek professional guidance if you are experiencing unusual symptoms, prolonged or heavy bleeding, or if you have concerns about fertility or hormonal health. Your well-being is important, and getting the right support is key to feeling your best.  

In part 4 of the Period Problems with PCOS series, we’re tackling a draining and frustrating issue: prolonged bleeding. If it feels like your period never ends, you’re not alone. Prolonged bleeding can be caused by anovulatory cycles, uterine lining issues, or hormonal imbalances.  In this episode, we cover: Why PCOS can lead to prolonged bleeding and how estrogen levels plays a role. Foods and supplements that help regulate bleeding, including iron-rich foods to prevent anemia. Lifestyle adjustments, such as improving your stress response, to regulate your bleeding length. Prolonged bleeding doesn’t have to disrupt your life. Tune in for actionable advice and tips to get your cycle back on track.    🥗 BETTER PERIODS MEAL PLAN ($7) Get instant access to a delicious meal plan, recipes, grocery list and time-saving prep guide! It's time to manage PCOS periods from the source AND enjoy the foods you love. Meal Plan includes: Complete 7-day meal plan for better periods with PCOS. Simple hormones-balancing recipes for breakfast, lunch, dinner and snacks. Done-for-you grocery list Time-saving kitchen hacks and meal prepping tips  You may also like: 🎧 PODCAST: ADDING FIBER TO YOUR DAY WITH EASE 🎧 PODCAST: WHAT TO EAT FOR PCOS INFLAMMATION 🎧 PODCAST: SHOULD I BE TAKING INOSITOL   **Please note- the tips and strategies shared in this episode are not intended to replace medical care. Always seek professional guidance if you are experiencing unusual symptoms, prolonged or heavy bleeding, or if you have concerns about fertility or hormonal health. Your well-being is important, and getting the right support is key to feeling your best.

Spotting between periods can be confusing and frustrating, especially if you’re unsure why it’s happening. In part three of our Period Problems with PCOS series, we’ll explore what spotting might mean for women with PCOS and how to address it naturally.   In this episode, you’ll learn: Common causes of spotting with PCOS, including hormonal fluctuations, anovulation, and thyroid dysfunction. Why spotting might be a sign of low progesterone or early signs of insulin resistance. The best foods and supplements to stabilize hormone levels and reduce spotting. Whether spotting is an occasional issue or a regular occurrence, this episode offers clarity and practical steps to stop it in its tracks.   🥗 BETTER PERIODS MEAL PLAN ($7) Get instant access to a delicious meal plan, recipes, grocery list and time-saving prep guide! It's time to manage PCOS periods from the source AND enjoy the foods you love. Meal Plan includes: Complete 7-day meal plan for better periods with PCOS. Simple hormones-balancing recipes for breakfast, lunch, dinner and snacks. Done-for-you grocery list Time-saving kitchen hacks and meal prepping tips You may also like: 🎧 PODCAST: SAY GOODBYE TO PERIOD PROBLEMS 🎧 PODCAST: SLEEP ISSUES- LET'S TALK ABOUT IT 🎧 PODCAST: SHOULD I BE TAKING INOSITOL   **Please note- the tips and strategies shared in this episode are not intended to replace medical care. Always seek professional guidance if you are experiencing unusual symptoms, prolonged or heavy bleeding, or if you have concerns about fertility or hormonal health. Your well-being is important, and getting the right support is key to feeling your best.  

Welcome to part two of the Period Problems with PCOS series, we’re talking about heavy periods today—a condition that can leave you exhausted, uncomfortable, and even anemic. Heavy menstrual bleeding, or menorrhagia, is a common issue for women with PCOS due to hormonal imbalances and disrupted ovulation.   In this episode, you’ll discover: The hormonal causes of heavy periods, including high ratio of estrogen to progesterone. How inflammation and gut health can exacerbate heavy bleeding. Simple dietary shifts to reduce heavy periods, such as adding anti-inflammatory foods and omega-3 fatty acids among other nutrients.. If heavy periods are leaving you drained and overwhelmed, this episode is packed with actionable tips to lighten your flow and reclaim your energy.    🥗 BETTER PERIODS MEAL PLAN ($7) Get instant access to a delicious meal plan, recipes, grocery list and time-saving prep guide! It's time to manage PCOS periods from the source AND enjoy the foods you love. Meal Plan includes: Complete 7-day meal plan for better periods with PCOS. Simple hormones-balancing recipes for breakfast, lunch, dinner and snacks. Done-for-you grocery list Time-saving kitchen hacks and meal prepping tips  You may also like: 🎧 PODCAST: WHAT TO EAT FOR PCOS INFLAMMATION 🎧 PODCAST: MANAGING YOUR BLOOD SUGAR 🎧 PODCAST: SAY GOODBYE TO PERIODS PROBLEMS   **Please note- the tips and strategies shared in this episode are not intended to replace medical care. Always seek professional guidance if you are experiencing unusual symptoms, prolonged or heavy bleeding, or if you have concerns about fertility or hormonal health. Your well-being is important, and getting the right support is key to feeling your best.  

Welcome to part one of the 5-part series on Period Problems with PCOS. Today, we’re diving into one of the most common and frustrating issues: missing periods or irregular cycles. Missing periods, also known as amenorrhea, are often one of the first signs of hormonal imbalances caused by PCOS. The good news is that with the right nutrition plan and lifestyle changes you can reverse it naturally.    In this episode, you’ll learn: The root causes of missing periods with PCOS, including high androgens, insulin resistance, and the impact of stress hormones like cortisol. What it feels like to live with irregular or absent periods as a woman with PCOS—and why ignoring this issue could lead to further health complications. The first three steps to take to naturally bring your period back! be sure to tune in for the rest of the week for additional tips and strategies for healthy periods with PCOS.  🥗 BETTER PERIODS MEAL PLAN ($7) Get instant access to a delicious meal plan, recipes, grocery list and time-saving prep guide! It's time to manage PCOS periods from the source AND enjoy the foods you love. Meal Plan includes: Complete 7-day meal plan for better periods with PCOS. Simple hormones-balancing recipes for breakfast, lunch, dinner and snacks. Done-for-you grocery list Time-saving kitchen hacks and meal prepping tips  You may also like: 🎧 PODCAST: SHOULD I BE TAKING INOSITOL 🎧 PODCAST: MANAGING YOUR BLOOD SUGAR 🎧 PODCAST: SAY GOODBYE TO PERIODS PROBLEMS   **Please note- the tips and strategies shared in this episode are not intended to replace medical care. Always seek professional guidance if you are experiencing unusual symptoms, prolonged or heavy bleeding, or if you have concerns about fertility or hormonal health. Your well-being is important, and getting the right support is key to feeling your best.

Today, we’re diving into a hot-button topic: Are intense workouts bad for PCOS? With so much conflicting information, it’s easy to feel confused about what’s truly best for your body. In this episode, we’re unpacking the effects of high-intensity exercise on cortisol, hormones, and overall PCOS health, and how you can find a balanced approach to movement that works with—not against—your body. What you'll find in this episode: The types of exercises that benefit people with PCOS How high intensity workout impact your cortisol levels and other hormones. How to find your sweet spot for movement and the factors you must consider   How to properly recover from your workouts without harming your hormones. Key Takeaways: Balance Intensity with Recovery: Avoid consecutive days of high-intensity exercise. Allow time for cortisol to reset with rest days, proper hydration, and mindful movement. Listen to Your Body: If you’re feeling fatigued, sore, or notice worsened PCOS symptoms, this could be a sign to reduce workout intensity or frequency. Consistency is Key: Sustainable, enjoyable movement habits are more effective for PCOS than pushing your body too hard. Explore a mix of walking, strength training, and yoga to find what works best.

  Grab the BETTER PERIODS MEAL PLAN ($7) Get instant access to a delicious meal plan, recipes, grocery list and time-saving prep guide! It's time to manage PCOS periods from the source AND enjoy the foods you love. Meal Plan includes: Complete 7-day meal plan for better periods with PCOS. Simple hormones-balancing recipes for breakfast, lunch, dinner and snacks. Done-for-you grocery list Time-saving kitchen hacks and meal prepping tips Welcome back to the podcast! Today, we’re breaking down one of the most powerful ways to support menstrual and hormone health for women with PCOS: what you eat. I’m Dafna Chazin, a dietitian specializing in PCOS and hormone health, and I'm here to help you understand how to build meals that balance hormones, reduce inflammation, and support period health—all without restrictive diets or giving up your favorite foods. In this episode, we cover: Blood Sugar Balance: Learn why controlling blood sugar is essential for hormone regulation in PCOS. Discover the "Eating by 3’s" method, a simple approach that includes protein, fiber, and veggies at every meal to keep blood sugar stable and prevent insulin spikes. Reducing Inflammation: Chronic inflammation is a key factor in PCOS symptoms like irregular cycles, bloating, and fatigue. We’ll explore anti-inflammatory foods like berries, leafy greens, nuts, fatty fish, and spices such as turmeric and ginger, explaining how they help reduce inflammation naturally. Lowering Androgens: High testosterone levels disrupt ovulation and can worsen PCOS symptoms. Find out how foods like spearmint tea, flaxseeds, and whole grains can help lower androgens and support regular cycles. Key Takeaways: Balance Blood Sugar with every meal by including protein, fiber, and veggies to support stable insulin levels and hormonal health. Incorporate Anti-Inflammatory Foods daily, such as berries, leafy greens, and spices like turmeric and ginger, to naturally reduce PCOS symptoms. Choose Androgen-Lowering Foods like spearmint tea and flaxseeds to help lower testosterone levels and improve cycle regularity.   Get more tips and strategies for better periods with PCOS by downloading my free guide: dafnachazin.com/betterperiods. This guide provides specific recommendations based on your period symptoms, plus an optional meal plan packed with hormone-supportive meals and snacks!

5 Period Red Flags You Shouldn’t Ignore | PCOS and Menstrual Health Today, we're diving deep into the top 5 period red flags you should never ignore, especially if you have PCOS. Period problems might be common, but that doesn't mean they're normal or something you should just live with. Understanding why these issues occur and how to address them can make a huge difference in your menstrual health. 🔴 Red Flag #1: Missing Periods Missing periods, also known as amenorrhea, is a common issue with PCOS. If you go more than 35 days between periods or have less than 10 periods a year, it’s often due to lack of ovulation, called an anovulatory cycle. High insulin and androgen levels are usually the culprits, preventing your ovaries from ovulating. While birth control can help shed the uterine lining, reversing insulin resistance and reducing androgens naturally through nutrition, supplements and healthy habits are my method of choice! 🔴 Red Flag #2: Heavy Periods Heavy periods, or menorrhagia, affect 20-25% of women with PCOS. If you're soaking through more than 16 regular tampons per cycle or bleeding for more than seven days, you might be experiencing heavy periods. This often results from too much estrogen and not enough progesterone, or conditions like hypothyroidism. It's essential to get this checked by a doctor as other causes like polyps or fibroids can also lead to heavy bleeding. 🔴 Red Flag #3: Prolonged Bleeding Prolonged bleeding can significantly impact your life, often leading to fatigue and stress. This is typically due to a lack of ovulation and an imbalance between estrogen and progesterone, causing your uterine lining to shed continuously. This is a major quality of life issue and can be managed with the right hormonal balance and medical support. 🔴 Red Flag #4: Severe PMS Symptoms Severe PMS, including pain, cramps, digestive issues, migraines, and mood swings, can indicate hormonal imbalances. If these symptoms are debilitating, it's a sign that your menstrual cycle needs attention. Balancing your hormones can help alleviate these symptoms, leading to a healthier, symptom-free period. 🔴 Red Flag #5: Spotting Between Periods Spotting between periods can be a sign of low progesterone levels. This sporadic bleeding occurs when estrogen levels build up the uterine lining, but without enough progesterone to maintain it, the lining sheds prematurely. Ensuring adequate progesterone production can help eliminate spotting and maintain a regular cycle. 🌟 Take Control of Your Cycle Over the next 100 days, focus on three key areas to regulate your cycle: blood sugar control, reducing inflammation, and efficient estrogen detoxification. These steps are essential for managing PCOS and achieving a healthy menstrual cycle. 👩‍⚕️ Join the Period Return Plan If you need guidance on this journey, join the waitlist for my Period Return Plan. This comprehensive program includes recipes, meal plans, and step-by-step support to help you regulate your cycle naturally in 90 days or less. Visit www.dafnachazin.com/waitlist to learn more and get notified when the doors open. Let's Recap the Five Red Flags: 1. Missing Periods 2. Heavy Periods 3. Prolonged Bleeding 4. Severe PMS Symptoms 5. Spotting Between Periods I'd love to hear your thoughts on today's video. If you're struggling with any of these period issues or have questions, reach out in the comments below or on Instagram at  [@PCOS.nutritionist.dafna](http://instagram.com/PCOS.nutritionist.dafna).

Want to get your period back naturally? Join the waitlist for The Period Return Plan - a 90-day program to regulate your cycle, come off of birth control and get consistent, pain-free periods! Join the waitlist here: www.dafnachazin.com/waitlist Are you unsure if your period is healthy? Understanding your menstrual cycle is crucial, not just for fertility, but for overall health. Many women, especially those with Polycystic Ovary Syndrome (PCOS), face challenges with irregular periods. In this episode, I dive deep into the 5 main criteria to assess the health of your period, providing guidance that could help you achieve more regular and symptom-free menstrual cycles. What You Will Learn: Cycle Length: Discover the ideal range for a healthy menstrual cycle and why consistency matters. Bleeding Duration: Find out the optimal duration of menstrual bleeding and what deviations might mean. Flow and Color: Learn about the significance of the flow intensity and color of your menstrual blood. Menstrual Pain: what is considered normal and healthy. PMS Symptoms: Identify common premenstrual symptoms and when to seek treatment. Whether you're experiencing irregular periods or trying to better understand your menstrual health, this video covers the essentials you need to know. Subscribe and turn on notifications so you don’t miss more videos on period health, PCOS management, and staying healthy!