Trying to eat intuitively with PCOS—but still feeling out of control, confused, or like it’s not “working”? You’re not alone. In this episode, Sam is breaking down 3 common mistakes I see people make when they’re trying to practice intuitive eating with PCOS—and how to approach it in a way that actually supports your blood sugar, energy, and overall well-being. ✨ Resources & Links ✨ 🎉 Join the free 5-day Blood Sugar Balance Reset for PCOS! Starts July 15—learn how to support your blood suga...
Jul 09, 2025•18 min
Most people with PCOS are told to “just lose weight” or “cut carbs” to manage insulin resistance—but that advice barely scratches the surface. In this episode, I’m breaking down what you should have been told —the things that actually move the needle when it comes to managing blood sugar with PCOS. If you’re tired of doing everything “right” and still feeling off, this conversation will help you understand why—and what’s been missing from the advice you’ve been given. ✨ Resources & Links ✨ �...
Jul 02, 2025•17 min
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 & Lin...
Jun 25, 2025•22 min
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 mean Why a mindset shif...
Jun 18, 2025•27 min
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 ...
Jun 12, 2025•14 min
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...
May 15, 2024•28 min
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 fact...
May 08, 2024•13 min
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 ...
May 01, 2024•39 min
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 measur...
Apr 24, 2024•39 min
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 misun...
Apr 17, 2024•44 min
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 h...
Apr 10, 2024•39 min
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 h...
Apr 03, 2024•23 min
Welcome back to episode 55 of the Nourished with PCOS Podcast! If you are thinking about getting pregnant but have been told that you need to lose weight, or you’re just interested in fertility with PCOS then you are in for a treat. Joining Sam for this episode is Nicola Salmon—a fat positive fertility advocate who uses her platform and expertise to challenge the weight bias and stigmas that exist within the fertility industry and empower those who are often marginalized to take control of their...
Mar 27, 2024•43 min
Have you seen PCOS influencers recommending going gluten-free for PCOS? In this episode of "Nourished with PCOS Pod," we dive into the topic of gluten and whether you should eliminate it with PCOS. Host Sam breaks down everything you need to know about gluten, celiac disease, non-celiac gluten sensitivity, and the impact of eliminating gluten from your diet. Sam challenges the common recommendation for individuals with PCOS to go gluten-free, providing insights into the potential downsides and t...
Mar 20, 2024•16 min
Our host, Sam, delves into the core principles of intuitive eating, Do you love the idea of intuitive eating but also wonder if you can be an intuitive eater while also trying to lose weight? This question pops up a lot when you have PCOS but want more food freedom, and it’s exactly what Sam discusses in this episode! Intuitive eating is a framework used to help you tune in more to your body’s inner wisdom when it comes to making nutrition and lifestyle choices. The goal is to help you break fre...
Mar 13, 2024•21 min
In today’s episode of the Nourished with PCOS Podcast, Sam is joined by her client, Kara, to chat about Kara’s non-diet journey managing PCOS. They begin the episode by discussing Kara’s story of suspecting she had PCOS but being dismissed by several healthcare providers before she was finally taken seriously. Kara then shares her experience trying different restrictive diet changes and what prompted her to want to take a different approach. Kara shares how choosing the non-diet route transforme...
Mar 06, 2024•23 min
Ready to let go of dieting but not quite sure where to start? In today’s episode of the Nourished with PCOS Podcast, Sam is joined by fellow registered dietitian Colleen Christensen. Colleen has not only navigated her own journey through disordered eating but has also transformed her struggles into a passion for helping others. From controlling food habits to binge eating, and finally finding balance, Colleen’s story is both inspiring and relatable. Sam and Colleen explore how mindset and self-t...
Feb 28, 2024•32 min
Do you ever wonder how to approach nutrition recommendations for PCOS when you’re trying to be an intuitive eater? That’s exactly what is covered in today’s episode of the Nourished with PCOS Podcast! It’s a common misconception that intuitive eating is about “eating whatever you want, whenever you want”. Intuitive eating is actually about blending nutrition education with how your body is feeling and what will feel best for you mentally, emotionally, and physically. And this can be done even if...
Feb 21, 2024•21 min
Do you love the idea of having food freedom but you still care about your health with PCOS? You’re going to want to tune in to today’s episode. Sam is joined by her former client, Melissa, who discusses her non-diet journey managing PCOS and has been able to regain her period, lower her A1c and liver enzymes, and find more peace with her PCOS diagnosis. The episode begins with Melissa sharing a little bit about her experience getting diagnosed with PCOS. Like many listeners, she was told to “jus...
Feb 14, 2024•32 min
Have you ever felt confused about whether or not you have insulin resistance? This is a common concern with PCOS, especially if you’re newly diagnosed or didn’t get the best information when you were diagnosed. In today’s episode of the podcast, Sam is helping you understand how insulin resistance is diagnosed so that you can feel more comfortable with your plan for managing PCOS and speaking to your care team. Sam begins the episode by discussing how insulin resistance impacts most people with ...
Feb 07, 2024•32 min
Have you been wondering if you could possibly have PCOS? With an increase in PCOS awareness and education, more and more folks are recognizing symptoms like irregular periods, acne, hirsutism, and hair loss, asking their doctor to be screened for PCOS. It can be frustrating if you think you may have PCOS and your concerns are dismissed. On today’s episode of the podcast, Sam is discussing how PCOS is diagnosed so that you can have more information and a better understanding of the diagnostic pro...
Jan 31, 2024•31 min
In today’s episode, we’re diving into the world of GLP-1 medications like Ozempic and Wegovy. Sam is joined by guest Dr. Asher Larmie (he/they), a transmasculine general practitioner and expert in weight stigma. Sam and Asher tackle the complexities and nuances surrounding these popular medications. They explore their impact on weight loss, management of type 2 diabetes, and the long-term relationship with our health. Asher brings up concerns over the use of these drugs in nondiabetic individual...
Jan 24, 2024•1 hr 8 min
Have you ever felt conflicted about wanting to let go of dieting but also caring about your health? This is a common concern for anyone wanting food freedom or to embrace intuitive eating with PCOS. In this episode of "Nourished with PCOS” Podcast, Sam gives advice about the struggle of wanting to ditch diets but still caring about PCOS symptoms and long-term health. Since we’re surrounded by diet talk and diet culture, we internalize that dieting means we’re improving your health. But diet cult...
Jan 17, 2024•26 min
Today's episode is a game-changer because we're diving into the most impactful nutrition strategy for managing PCOS - balancing blood sugar. Sam explains what insulin resistance is and how it impacts PCOS symptoms. She sheds light on how balancing blood sugar can be a game-changer in managing insulin resistance, leading to an overall improvement in how we feel with PCOS. The best part? Sam talks extensively about how to approach blood sugar balance from a non-diet perspective, incorporating the ...
Jan 10, 2024•24 min
Happy New Year! Welcome to Season 2 of the podcast! Are you someone who likes making new year’s resolutions or setting intentions? Or maybe you like the idea of it even if you don’t plan anything concrete? If you answered yes then today’s episode is for you! And even if you aren’t into this in the new year, you’re still going to want to listen in because this episode is going to give you some great things to think about when you're thinking about how to approach health and wellness in general. S...
Jan 03, 2024•25 min
✨ 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/
Nov 15, 2023•21 min
Want to know all about the new PCOS guidelines? This episode has you covered! In this episode, Sam discusses the newest version of the Evidence-Based Guidelines for the Assessment and Management of PCOS. Sam was able to review the guidelines in advance and give feedback while they were in the editing stages. Sam begins the episode talking about how the diagnostic criteria was updated to include AMH in the diagnostic framework. She also discusses how there are more clear recommendations around ev...
Nov 08, 2023•22 min
How are you doing with your New Year’s intentions and resolutions? We’re getting ready to head into the holiday season, which is actually a season that plays a big role in the yo-yo diet cycle. We see a lot of the “last supper” mentality during the months of November and December with the hope that you will “start over” in January. This plays a role in the yo-yo diet cycle because a majority of New Year’s resolutions don’t stick past the first few weeks in December. As I was brainstorming podcas...
Nov 01, 2023•37 min
Have you ever heard that plant-based diets are bad for PCOS, especially with insulin resistance? On this episode of the podcast, Sam is joined by Dr. Dylan Cutler to break down everything you need to know about plant-based diets and PCOS. Dr. Cutler is a scientist and has her PhD in obstetrics and gynecology. She is passionate about empowering people with PCOS to support their hormonal health, regular periods, enhance fertility, improve mood, and gain body confidence. Sam and Dr. Cutler begin th...
Oct 25, 2023•25 min
Have you ever felt a little “crazy” when it comes to your mental health? In this episode, Sam is joined by National Board Certified Counselor and mental health therapist, Juliet Kuehnle. Juliet is the owner of Sun Counseling & Wellness in Charlotte, NC and author or the book, Who You Callin' Crazy?! The Journey From Stigma To Therapy. Sam and Juliet begin the episode by discussing Juliet’s journey to becoming a therapist. They discuss how Juliet became a weight-inclusive therapist, which is ...
Oct 18, 2023•35 min
