64. How to Be an Intuitive Eater with PCOS

If you’ve been trying to “eat right” for PCOS and blood sugar—but end up feeling like it’s never enough—this episode is for you.Sam is breaking down what realistic, sustainable balance actually looks like when you're managing PCOS, prediabetes, or type 2 diabetes. You’ll learn why perfectionist thinking keeps you stuck, what true balance feels like, and why eating consistently matters more than eating perfectly.You deserve support that works with your body—not against it. ✨ Resources & Links ✨ 🎉 Join the free 5-day Blood Sugar Balance Reset for PCOS!Starts July 15—learn how to support your blood sugar without dieting or cutting carbs. Save your spot here: ❤️ https://pcosnutritionco.com/bsbreset/ Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

If you’ve ever wondered how intuitive eating actually works when you have PCOS—especially with symptoms like cravings, fatigue, or blood sugar changes—this episode is for you.We’ll break down what intuitive eating really is (and what it’s not), walk through the 10 principles, and explore specific, practical ways to start applying it to your life in a way that supports both your body and your relationship with food.You’ll learn:What the 10 principles of intuitive eating meanWhy a mindset shift away from diet culture is essentialHow to build sustainable habits and reframe how you view healthTangible strategies to nourish without restriction✨ Whether you’re new to intuitive eating or looking to go deeper, this episode will help you take a more compassionate, supportive approach to food and PCOS. ✨ Resources & Links ✨ 🎉 Join the free 5-day Blood Sugar Balance Reset for PCOS!Starts July 15—learn how to support your blood sugar without dieting or cutting carbs. Save your spot here: ❤️ https://pcosnutritionco.com/bsbreset/ Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Welcome to Season 3 of the Nourished with PCOS Podcast!Are you eating regularly but still feeling exhausted, irritable, or out of control with food?In this episode, we’re breaking down some of the most overlooked signs that your blood sugar might not be as balanced as you think—and why this can happen even when you’re not dieting. If you’ve struggled with cravings, energy crashes, or feeling “off” after meals, this episode will help you understand what your body is trying to tell you.You’ll learn:What blood sugar balance really means (without restriction)Common signs your blood sugar isn’t regulatedWhy these symptoms happen even when you’re eating intuitivelyA simple next step if you're ready to feel better—without cutting out carbs✨ Whether you’re newly diagnosed with PCOS or you’re trying to rebuild your relationship with food, this episode will help you start connecting the dots in a more compassionate, non-restrictive way. ✨ Resources & Links ✨ 🎉 Join the free 5-day Blood Sugar Balance Reset for PCOS!Starts July 15—learn how to support your blood sugar without dieting or cutting carbs. Save your spot here: ❤️ https://pcosnutritionco.com/bsbreset/ Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Welcome to a new episode of the Nourished with PCOS Podcast, where we’re diving deep into the often-misunderstood world of missing periods. This episode is all about differences between the two biggest causes of missing periods, Polycystic Ovary Syndrome (PCOS) and Hypothalamic Amenorrhea (HA). Joining us today is Lindsey Lusson, a registered dietitian with personal experience in overcoming amenorrhea, or a loss of period. In this episode, we'll unravel the confusion surrounding PCOS and HA, the barriers to an accurate diagnosis between the two, and the subtle nuances that differentiate the two conditions.Lindsey shares her compelling journey from a decade-long battle with a missing period to her self-healing process that led to pregnancy. We'll discuss the implications of lifestyle habits on hormonal health, the misconceptions regarding exercise and diet in relation to PCOS and HA, and the crucial role of thorough medical evaluations. In this episode, we discuss:What hypothalamic amenorrhea isSigns and symptoms of HAHow HA is different from PCOSWeight stigma and diagnosing PCOS vs. HAWhether you're dealing with irregular cycles, facing fertility challenges, or just eager to understand your hormonal health better, this conversation with Lindsey Lusson is an invaluable one.  ✨ Resources & Links ✨ 🎉 Join the free 5-day Blood Sugar Balance Reset for PCOS!Starts July 15—learn how to support your blood sugar without dieting or cutting carbs. Save your spot here: ❤️ https://pcosnutritionco.com/bsbreset/ Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Have you ever been told that you have fatty liver? Receiving a new diagnosis can be scary, but this episode is going to break down fatty liver in a super simple way so that you can feel informed and empowered.Non Alcoholic Fatty Liver Disease (NAFLD) is a condition where excess fat builds up on the liver. It affects about 25% of the population and PCOS increases the risk of developing it. While we don’t know exactly what causes NAFLD, it’s believed that the insulin resistance and metabolic factors are associated with why it’s seen more in PCOS.In this episode, Sam discusses:What fatty liver isHow fatty liver impacts long-term healthTesting for fatty liverNutrition recommendations to help! ✨ Resources & Links ✨ 🎉 Join the free 5-day Blood Sugar Balance Reset for PCOS!Starts July 15—learn how to support your blood sugar without dieting or cutting carbs. Save your spot here: ❤️ https://pcosnutritionco.com/bsbreset/ Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

Welcome to the Nourished with PCOS Podcast, the place where we find strength, empowerment, and soothing conversations for our PCOS journey. Today, we're welcoming a very special guest, Amanda Mittman, a passionate advocate for a positive body image, a registered dietitian, and an intuitive eating counselor.In today's episode, we're diving deep into a topic that often gets overlooked in nutrition counseling — body image. Amanda brings her personal experiences and professional expertise to share why addressing body image should be a priority and how it can influence our relationship with food and self-care practices.We'll unfold the nuances of body image work, discuss how our thoughts and feelings can impact our behaviors, and explore the resilience needed to cope with distressing body thoughts. Amanda emphasizes the shift from 'shoulds' to purposeful decisions that enhance our well-being, offering an empathetic perspective on navigating the delicate terrain of body acceptance, particularly for those of us living with PCOS.In this episode, we discuss:What exactly body image isThe role external factors and your support system plays in body imageHow you can feel better in your bodyExpect to hear about the importance of advocacy in healthcare, the challenges within the field of dietetics regarding body image, and the emotional side of dealing with PCOS that's often neglected. As we dissect the complexities of our relationships with our bodies, Amanda imparts wisdom on fostering kindness towards ourselves and preparing for the vulnerable moments that PCOS can bring.So, stay tuned, and let's learn how to nourish not just our bodies but also our perceptions and attitudes — because understanding and honoring our body image is a vital step in our journey to health and body kindness. ✨ Resources & Links ✨ 🎉 Join the free 5-day Blood Sugar Balance Reset for PCOS!Starts July 15—learn how to support your blood sugar without dieting or cutting carbs. Save your spot here: ❤️ https://pcosnutritionco.com/bsbreset/ Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

In today’s episode, Sam is joined by Ryann Prentice, a licensed therapist specializing in binge eating disorder to discuss how to decrease binge eating with PCOS.For seven years, Ryann battled with binge eating, a struggle that overshadowed her life until she pursued a journey of recovery. Her personal experiences propelled her towards a career dedicated to guiding others through their own struggles with eating disorders.In this episode, we'll explore how weight loss, an often-suggested measure for managing PCOS, can spiral into unhealthy behaviors and exacerbate issues like binge eating. Ryann will dissect the misconceptions surrounding binge eating, emphasizing that it's not about a lack of willpower or an obsession with food, but a complex emotional coping mechanism.With an in-depth discussion on the five phases of healing from emotional eating, Ryann shares her insights on the importance of nourishment, mindset, and emotions management. We'll also talk about the significant difference between overeating and clinical binge eating and why understanding this difference matters.Ryann offers tangible action steps for those fighting binge eating, advocating for structured eating habits and intentional eating practices. As we navigate the ocean of healthcare and therapy, she'll guide us on how to seek specialized support and understand the underlying issues that fuel binge eating disorders.In this episode, we’ll also discuss:What binge eating isSome factors that lead to binge eatingWhy PCOS creates the perfect storm for bingesRyann’s 2 top tips for decreasing binge eatingSo, if you're ready to manage binge eating and work towards self-care and healing, this episode is a must-listen. Let's get ready to be nourished with Ryann Prentice here on the Nourished with PCOS Pod. ✨ Resources & Links ✨ 🎉 Join the free 5-day Blood Sugar Balance Reset for PCOS!Starts July 15—learn how to support your blood sugar without dieting or cutting carbs. Save your spot here: ❤️ https://pcosnutritionco.com/bsbreset/ Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

In today's episode, we welcome guest Dr. Lisa Folden, a licensed physical therapist with a passion for fostering a weight-inclusive environment for her physical therapy clients.Dr. Folden shares her professional pivot from aspiring to work with athletes to focusing on individuals struggling with eating disorders and those living life in a larger body, influenced by her own life experiences and the enlightening principles of health at every size and intuitive eating. We'll unpack the often misunderstood link between body size and pain, highlighting how other factors play a far more significant role than our society's emphasis on weight would have us believe.Together, we'll explore the ethical nuances within the health industry's approach to weight, the ineffectiveness of prescribing weight loss for PCOS, and the importance of acknowledging and validating body size differences in a weight-inclusive space. Dr. Folden offers her insights on why a shift in mindset—from a weight-centric to a health-centric approach—is vital for both mental and physical well-being.We also dive into the clinical expertise distinguishing physical therapists from personal trainers, and when you might benefit from seeing a physical therapist. Dr. Lisa Folden breaks down the common misconceptions around back pain, core strength, and the true culprits behind your aches.In this episode, we discuss:When it’s beneficial to see a physical therapistHow a physical therapist is different from a personal trainerWhy Dr. Folden does not focus on weight when treating her clientsDr. Folden’s advice for you if you have body pain and have been told that you need to lose weight to improve this.So, if you've ever felt that body discomfort and the advice to “just lose weight” to treat this has you feeling stuck, this episode with Dr. Lisa Folden is here to guide, inform, and empower you. Let's nourish our understanding and discover how we can respect and support our bodies, regardless of size. Stay tuned, and let's get started. ✨ Resources & Links ✨ 🎉 Join the free 5-day Blood Sugar Balance Reset for PCOS!Starts July 15—learn how to support your blood sugar without dieting or cutting carbs. Save your spot here: ❤️ https://pcosnutritionco.com/bsbreset/ Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

What if overcoming your eating struggles and healing your relationship with food wasn’t JUST about nutrition education? What if it was also about healing your inner child? Today, Sam dives into the transformative world of inner child work with the fellow dietitian Meg Carber. They explore the significance of childhood experiences on adult struggles, especially concerning food and body image.They begin the episode by discussing how Meg became a non-diet dietitian. Meg shares a little bit about her training on somatic work, what it is, and why it can be an important part of healing your relationship with food.Sam and Meg then go on to chat about inner child work. Meg discusses societal pressures on how we think about food and our bodies begin early in life, not just at home but also in school, and how these pressures can lead to a disconnection from our intuition around food. In this episode, Sam and Meg also discuss:Why dieting can feel like a battlefieldWhat inner child work is and how it can be beneficial to nutrition coachingHow to identify whether you experience disordered eatingMeg’s top piece of advice for healing your relationship with foodGet ready to be nourished in mind and spirit as we unpack these powerful conversations with Meg Carber on the Nourished with PCOS Podcast!To learn more about Meg, visit the show notes on our website. ✨ Resources & Links ✨ 🎉 Join the free 5-day Blood Sugar Balance Reset for PCOS!Starts July 15—learn how to support your blood sugar without dieting or cutting carbs. Save your spot here: ❤️ https://pcosnutritionco.com/bsbreset/ Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/

In today’s special episode of the podcast, Sam is sharing a secret project for the past few months that is finally ready to be shared with you! Sam has created a non-diet PCOS membership, the Nourished with PCOS Collective, and she’s now enrolling founding members from April 2-11. The Nourished Collective is a non-diet membership that will help you reduce PCOS symptoms through gentle nutrition without restrictive diets. If you want to manage PCOS without guilt or shame around food, you want to have a healthy relationship with food, and you want to be in a space where there’s not a bunch of weight loss talk then it can be really hard to find resources to help you. And that’s exactly why Sam created this membership.In this episode, Sam discusses:How the membership can help you reduce PCOS symptoms without food restrictionWhat is included with the membershipWho the membership is for and who it’s not forWhat it means to be a founding member✨ Resources & Links ✨ 🎉 Join the free 5-day Blood Sugar Balance Reset for PCOS!Starts July 15—learn how to support your blood sugar without dieting or cutting carbs. Save your spot here: ❤️ https://pcosnutritionco.com/bsbreset/ Follow Sam on Instagram: https://www.instagram.com/pcos.nutritionist/