Fiber: The Most Underrated Tool for Every PMOS Root Cause

Some days you wake up and every bit of body-image work you’ve done feels like it disappeared. In this episode, we talk about why bad body image days happen (spoiler: they’re rarely about your body), why you don’t have to love your body to take care of it, and a practical toolkit for getting through the hard days without turning back to diet culture.In this episode:Why your body didn’t change overnight, but your lens didCommon triggers for bad body days, including stress, sleep, social media, and hormone shifts across your cycleHow visible PMOS symptoms can make hard days feel louder, and why they aren’t flawsBody positivity vs. body neutrality vs. body respectA 6-tool toolkit for bad body image daysBehaviors that make hard days worse, and when it’s time to get more supportKey takeaways:Body thoughts are often a stand-in for other feelings. Ask yourself, “What else is going on today?”Respect is the foundation. Love is a bonus.Don’t make food decisions from a bad-body-day headspace. Eat your normal meals.Choose affirmations you actually believe, like “My body is allowed to change.”If bad days are becoming most days, an eating-disorder-informed therapist or dietitian can help, and there’s zero shame in reaching out.Ready to stop treating your body like a problem to fix?If you have PMOS and want support with your hormones without diet culture, PMOS Thrive Academy is a small-group program where we rebuild body trust, balance blood sugar, and care for your hormones with compassion. Apply here!!

If you sleep a full night and still wake up exhausted, crash every afternoon, then feel wide awake at bedtime, you’re not lazy and you’re not alone. In this episode, I explain how PMOS can throw off your circadian rhythm and blood sugar, why so many women get brushed off when they bring up fatigue, and a few simple shifts that can help you feel more rested.In this episode:Why PMOS fatigue is real, and why it’s not a willpower problemHow melatonin, cortisol, and your body clock work, in plain EnglishWhat research shows about circadian rhythm in PMOSThe blood sugar and sleep loop, and how to interrupt itWhy sleep apnea is so common in PMOS (and so rarely screened for)Labs worth asking your provider aboutFive simple shifts to support your energyKey takeaways:Your exhaustion is a signal, not a character flaw.Your body clock and blood sugar affect each other, and small daily cues like morning light, a steady wake time, and enough fuel can help bring them back in sync.If you’re tired no matter what you do, push for answers. You deserve to be taken seriously.Ready for more support?If you want a full roadmap for your energy, blood sugar, and hormones without diet rules, PMOS Thrive Academy is my 12-week program for women with PMOS. Small cohort, real support, payment plan available. Apply here!

Most PMOS advice is a list of things to cut. In this episode, we’re talking about something to add. Fiber is one of the few nutrients that supports nearly every driver of PMOS at once: blood sugar, gut health, androgens, and inflammation. And it does all of that without a single food rule.In this episode:Why fiber gets overlooked in PMOS care, and why “fibermaxxing” misses the pointHow fiber supports blood sugar balance and insulin sensitivity, and why that matters for androgensThe gut–hormone connection: how fiber feeds your gut bacteria and why variety mattersFiber’s role in helping your body clear used-up hormonesHow fiber helps calm chronic low-grade inflammationWhy fiber makes hunger and fullness cues easier to read (not quieter)Gentle, no-rules ways to add more fiber, and why going slow mattersWant a root-cause plan built for your body? Fiber is one piece of the picture. Inside PMOS Thrive Academy, we look at your specific drivers and build a hormone-supportive plan that fits your real life, with no restriction required. Small cohorts, payment plan available. Apply for our next cohort here!

Brooklyn is joined by Kenna, her dietetic intern and new business owner, for a story a lot of listeners are going to resonate with.Kenna was diagnosed with PMOS at 16 and spent years doing everything she'd been told would make her healthier: fasted 5am workouts, carbs cut down to fruit and beans, studying nutrition searching for "perfection". Then her period disappeared completely. What followed was a PCP who wrote it off, an ultrasound that confirmed the label without a single follow-up question, and months of prescriptions instead of answers.In Part 1, Brooklyn and Kenna talk about what it's like to be dismissed, why hypothalamic amenorrhea can happen in any body, and what the brain is actually signaling when a cycle goes quiet.Make sure to download Kenna's free guide, 5 Signs Your PMOS Might Actually Be HA here!And if you have PMOS and you're ready to take back your health without restriction, joing the waitlist for our next round of PMOS Thrive Academy here!

In Part 1, Kenna shared how she lost her period doing everything she'd been told was healthy. In Part 2, Brooklyn and Kenna get into why it happened, and what actually moves the needle in restoring a lost period. They cover why "eat less, move more" is such a damaging prescription for women with PMOS, how PMOS and hypothalamic amenorrhea can look nearly identical on paper (and the one distinction that often separates them), and the quiet signs that healthy habits have tipped into underfueling, including the ones that don't feel like restriction at all.They then walksthrough what nourishing actually looks like: why blood sugar balance and eating enough aren't competing goals, why cutting carbs while undereating backfires, and what recovery really feels like emotionally and physically, including the part nobody warns you about.Download Kenna's free guide, 5 Signs Your PMOS Might Actually Be HA here!Join the waitlist for PMOS Thrive Academy here, a full roadmap for this work with support the whole way through!

Cut gluten. Cut dairy. Skip fruit. Fast. Do more cardio. Lose weight. There's a reason none of these rules have helped, and in today's episode, Brooklyn takes apart five of the most common PMOS rules... including where each one came from, what's actually true, and what to do instead.In this episode:Rule 1: "Cut gluten and dairy" and the confounding problem nobody mentionsRule 2: "Fruit has too much sugar" no, the raspberries are not the issueRule 3: "You should be fasting" who the research was actually done onRule 4: "More cardio is better" and why it works against your own goalRule 5: "Lose weight and everything resolves" — the biggest oneWhat all five have in common Breaking the rules is the easy part. Building what goes in their place is what we do inside PMOS Thrive Academy! Check out more info here!

If you've been told to eat less, move more, and be patient and you feel worse than when you started, this episode is the explanation nobody gave you. Brooklyn breaks down what actually happens to your hormones when your body decides food is scarce, why it hits harder with PMOS, and what eating enough actually looks like.In this episode:What under-eating actually looks like (it's quieter than you think)What your body shuts down first when it thinks food is scarce, and whyThe PMOS-specific trap: why restriction makes insulin resistance harder to manageWhy the 9pm kitchen moment is physiology, not a character flawWhat eating enough looks like, no numbers, no rulesIf you're wondering what "enough" looks like for your body, that's where we start inside PMOS Thrive Academy. Twelve weeks, small group, get more info here!

Season two is here (!!!), and so is a pretty big life update! Brooklyn shares what's changed, what health has actually looked like in a season with less energy and less time, and why doing less hasn't made her less healthy.In this episode:The life update (and what season two of the podcast is going to look like)What fitting in nourishing habits looks like when your capacity has shrunkWhy "the bare minimum" is a real and legitimate version of taking care of yourselfHow to tell the difference between slowing down and giving upThe permission slip: your health doesn't have to look the same in every seasonKey takeaways:Consistency in a hard season looks different than consistency in an easy one, and it still countsDoing less on purpose is a skill, and it's completely okay!Body trust matters most in exactly the seasons where your body is changingCome say hi on Instagram @dietitianbrooklyn — and if you've got PMOS and want real support, learn more about PMOS Thrive Academy here!

Some disordered eating gets noticed... but this kind gets complimented. In this episode, Brooklyn opens up about her own years of "perfect" eating, the kind everyone praised while it quietly ran her whole life, and unpacks why wellness culture is so good at disguising restriction as health, why women with PMOS get hit hardest, and what she wants you to know if you're living in it right now.Click here to join waitlist for September cohort of PCOS Thrive Academy!

Getting a PMOS diagnosis can feel equal parts relief and overwhelm, and the internet is not going to make that easier. In this episode, Brooklyn breaks down exactly what she would (and wouldn't) do if she were newly diagnosed, cutting through the noise so you can skip the dead ends and actually start feeling better.Ready for a real roadmap for your PMOS? Apply for PCOS Thrive Academy herePCOS Thrive Academy is Brooklyn's cohort-based program for women with PMOS who are done with one-size-fits-all protocols and ready to actually understand their bodies