#278: Can the right foods help you take control of your PCOS symptoms? Dr. William W. Li, internationally renowned physician, scientist, and bestselling author of Eat to Beat Disease and Eat to Beat Your Diet, joins us to break down the science behind food as medicine for PCOS. Dr. Li has shaped medical treatments for diabetes, heart disease, obesity, and more, and today, he’s sharing how nutrition can transform metabolic health, balance hormones, and support fertility for women with PCOS. If yo...
Jun 17, 2025•41 min•Season 6Ep. 278
#277: Stocking a PCOS-friendly pantry doesn’t have to be overwhelming! Whether you’re just starting your gluten- and dairy-free journey or looking for quick & easy swaps to make meals less stressful, I’ve got you covered. In this episode, I’m giving you a peek inside my pantry and breaking down the must-have essentials that make hormone-friendly cooking simple…even on busy days! Because let’s be real, when we’re hungry and short on time, we don’t always have the luxury of planning an elabora...
Jun 03, 2025•36 min•Season 6Ep. 277
#276: Are you struggling with brain fog and feeling like your mind is constantly in a haze? In this episode, we dive deep into the connection between PCOS and brain fog. Tune in to explore the underlying causes and offering practical strategies to help you regain your mental clarity. This episode is for you if: - You can’t focus on your work tasks long before feeling like your brain is slowing down - You’re a student who has difficulty remembering information after studying for hours - You want ...
May 20, 2025•24 min•Season 6Ep. 276
#275: In this episode, we are joined by Jacqueline Genova (@well.n.strong), a certified holistic nutritionist, wellness writer, and podcaster, who has put her own PCOS symptoms into remission through integrative healing. Jacqueline shares her journey of uncovering the root causes of her PCOS, the role that nutrition and lifestyle shifts played in her healing, and how faith has been a guiding force in both her health and her family’s battle with chronic illness. Get ready for an inspiring and emp...
May 06, 2025•38 min•Season 6Ep. 275
#274: Berberine has been making waves in the PCOS community for its ability to improve insulin resistance, support metabolism, and lower inflammation—but what does the research actually say? Today, we’re breaking it all down! We’ll cover what berberine is & how it works for PCOS, the science-backed benefits (from blood sugar balance to weight management), and how to integrate berberine into your PCOS lifestyle safely & effectively. Plus, I have an exciting announcement: We’re launching a...
Apr 22, 2025•21 min•Season 6Ep. 274
#273: Are you ready to finally tackle meal planning like a pro so that you can finally help you lose weight with PCOS? In this episode, Tallene is sharing her strategies for creating a 4-week meal plan for PCOS. You’ll leave with actionable tips to design a meal plan that balances hormones, saves time, and actually fits your life. Plus, we’ll share how committing to just four weeks can turn small habits into a sustainable lifestyle. This episode is for you if: - You feel overwhelmed by the idea ...
Apr 08, 2025•33 min•Season 6Ep. 273
#272: In this episode, we are joined by the amazing Tara LaFerrara, a globally recognized strength coach and head coach of the Broads Fitness App. Tara shares her insights on why slow weighted workouts are the ideal exercise for women with PCOS who want to lose weight, regulate hormones, and improve their overall health. This episode is for you if: - You’ve struggled with weight management and are looking for PCOS-friendly workouts that actually work. - You feel intimidated by lifting weights bu...
Mar 25, 2025•30 min•Season 6Ep. 272
#271: Daylight savings time doesn’t just mess with our clocks—it can also wreak havoc on our (already) poor quality sleep that comes from having PCOS. In this episode, we uncover why getting our circadian rhythm back is detrimental to managing PCOS symptoms and preventing other health issues. We’ll also dive into tips inspired by Dr. Felice Gersh’s book PCOS SOS to help you reclaim your rest and feel more energized every day, no matter if you lost an hour of sleep this spring. This episode is fo...
Mar 11, 2025•30 min•Season 6Ep. 271
#270: In this episode, we’re breaking down the art of building the perfect PCOS-friendly smoothie—one that fuels your body, supports weight loss, and sets you up for a balanced, energized day. Whether you’re looking for a quick breakfast or a nutrient-packed meal to keep cravings in check, we’ll show you exactly how to blend a smoothie that works for your hormones, metabolism, and energy levels. This episode is for you if: - You want an easy, delicious breakfast that keeps you full for hours. - ...
Feb 25, 2025•18 min•Season 6Ep. 270
#269: This Valentine’s Week, we explore why sharing your PCOS journey is so important, offer actionable tips for talking about your needs with confidence, and discuss how to handle misunderstandings or assumptions. Whether you’re navigating a new relationship or seeking deeper support from a long-term partner, this episode will give you the tools you need to advocate for yourself and build a stronger connection. This episode is for you if: - You’re unsure how to bring up your PCOS with your part...
Feb 11, 2025•22 min•Season 6Ep. 269
#268: In this episode, we chatted with a fellow PCOS Cyster! Dr. Yaa Oheema (a general practitioner resident, PCOS advocate, and a true inspiration within our community) shares her personal journey of managing and reversing her PCOS symptoms. If you’re searching for motivation, practical advice, or just a reminder that you’re not alone in this journey, this episode is for you! This episode is for you if: - You want to hear a real-life success story from someone who has been in your shoes. - You’...
Jan 28, 2025•24 min•Season 6Ep. 268
#267: If you’ve ever wondered why having only 2 eggs for breakfast leaves you starving by mid-morning, this episode is for you! Today, we’re diving deep into the science and practical benefits of the "big breakfast, small dinner" method for managing PCOS symptoms. Learn why starting your day with a protein-packed meal can help balance hormones, regulate ovulation, and even support weight loss. Plus, I’ll share an example meal plan that’s naturally gluten- and dairy-free to help you put this appr...
Jan 14, 2025•20 min•Season 6Ep. 267
#266: New Year, New Cyster? This year you might be setting new resolutions for your PCOS journey, and we want to make sure you accomplish them! In this episode, we are going to talk about the top 2 resolutions you can make for PCOS weight loss and reversing your symptoms. In this episode we are going to share the benefits of starting small, what your January will look like, and the signs to look out for to see if your efforts are working! This episode is for you if: - You are ready to kickstart ...
Dec 31, 2024•24 min•Season 5Ep. 266
#265: Join us as we reflect on the incredible progress made by women in The Cysterhood community throughout the year. In this episode, you’ll discover inspiring stories of resilience, determination, and personal growth…all while reaching the many health goals these Cysters set in the beginning of 2024! This episode is for you if: - You want to achieve weight loss, pregnancy, and symptom management, but need inspiration! - You want to hear about the lessons Cysters learned after following The PCO...
Dec 24, 2024•31 min•Season 5Ep. 265
#264: Listen to 2024’s most downloaded episode to help you build habits for the new year! On today's episode, we'll be discussing 10 habits that transformed my life, and hundreds of other women with PCOS from The Cysterhood App! These habits will help you lose weight with PCOS, but also help you take back control of your PCOS symptoms. You’ll learn the importance of replacing inflammatory foods, self care, community, and the huge impact that small changes can have in the long term. This episode ...
Dec 17, 2024•33 min•Season 5Ep. 264
#263: Are you feeling overwhelmed by the complexities of PCOS? In this episode, we explore the concept of different PCOS types and how understanding your specific type can help you tailor your management approach. By understanding your PCOS type, you can prioritize your efforts and focus on the areas that need the most attention. And we’re here to help! This episode is for you if: - You want to identify which of PCOS type(s) you have - You want to understand understand why a one-size-fits-all ap...
Dec 10, 2024•36 min•Season 5Ep. 263
#262: Struggling to lose weight and reverse your symptoms with PCOS? Join Tallene as she shares her journey of shedding 30 pounds and maintaining a healthy weight. Plus, listen to our recap of Thanksgiving 2024! In this episode, you’ll learn about Tallene's approach to nutrition, exercise, supplements, and stress management. Discover how she tailored her lifestyle to support her PCOS goals and achieve long-lasting results. If she can thrive with PCOS, why not you too!? This episode is for you if...
Dec 03, 2024•36 min•Season 5Ep. 262
#261: Call us dramatic, but doesn’t chronic cortisol levels (due to PCOS) mixed with new high cortisol levels (from the stress of the holidays) feel like an attack on women with PCOS? For this episode, we hope to support you so that you remember you’re not alone in feeling the pressure of the holidays and how it can impact your PCOS symptoms. Today we'll explore strategies to help you manage holiday stress, reduce cortisol, and enjoy a more peaceful and fulfilling holiday season. This episode is...
Nov 26, 2024•30 min•Season 5Ep. 261
#260: Struggling to find the perfect gift for a woman with PCOS? Look no further! In this episode, we dive into a curated list of thoughtful and practical gift ideas that can make a difference in our PCOS journeys. From stress management tools to fitness equipment and self-care essentials, we've got our Cysters and those who want to gift them covered. Discover the best gifts to support hormonal balance, improve overall well-being, and more. This episode is for you if: - You want your loved ones ...
Nov 19, 2024•38 min•Season 5Ep. 260
#259: Create sustainable, hormone-balancing eating habits with this list of pantry must-haves for a healthy PCOS-friendly diet. In this episode, we want to help you be able to quickly and easily go to the grocery store, shop, and have a stocked pantry with yummy, easy, and efficient essentials to make nutrient-rich foods that manage the symptoms of PCOS! Sirak, my husband and PCOS personal trainer, and I, a Registered Dietitian, are here to help! Let’s start by stocking up your pantry with your ...
Nov 12, 2024•50 min•Season 5Ep. 259
#258: Sharing our PCOS with our family can make us feel so exposed! This holiday season, you might be dreading the incoming questions of your new lifestyle or new diagnosis. In this episode, we share just how you can navigate these family conversations about your PCOS with grace and ease. This episode is for you if: - Talking about your health journey with your family makes you feel anxious - You want in control of the conversation when others ask you about your diet or symptoms - This is the fi...
Nov 05, 2024•24 min•Season 5Ep. 258
#257: The holidays are approaching so you know what that means….potlucks, parties, and lots of dessert! Will our PCOS journeys survive? What about all the hard work we put in all year long? Don’t stress Cysters…you can have your (gluten-free) cake and eat it too! In this episode, we are going to talk about our strategies for attending food gatherings that may have food items that trigger our symptoms. This episode is for you if: - You worked hard on your PCOS journey, but don’t want to lose it a...
Oct 29, 2024•20 min•Season 5Ep. 257
#256: Were you prescribed birth control right after being diagnosed with PCOS? Same here! But did they mention it wouldn’t actually heal your symptoms? In this episode, we dive into the truth about PCOS and the birth control pill—covering what your doctor might not have shared, like the potential side effects and how to safely stop taking it without throwing your hormones off balance. This episode is for you if: - You’ve been told birth control is the only way to manage your PCOS - You’re curren...
Oct 22, 2024•23 min•Season 5Ep. 256
#255: Raise your hand if you’ve ever been personally victimized by high cortisol levels! Whether you have PCOS or not, many of us have experienced this at some point. In this episode, we’ll explore the link between PCOS and high cortisol, and dive into lifestyle changes and supplements that can help you manage elevated cortisol levels. This episode is for you if: - You struggle with symptoms like moon face, stubborn weight gain, fatigue, or other issues linked to high cortisol. - You’re looking ...
Oct 15, 2024•28 min•Season 5Ep. 255
#254: Have you ever heard the expression that PCOS “is the diabetes of the ovaries”? But does this mean we actually have diabetes? In this episode, we’re diving deep into this comparison, unraveling the connections between PCOS and insulin resistance, and exploring how understanding this link can empower you to better manage your PCOS. This episode is for you if: - Your blood sugar levels are high and, your doctor said you’re pre-diabetic - You’re looking for natural ways to heal your insulin re...
Oct 08, 2024•25 min•Season 5Ep. 254
#253: Have you been working out tirelessly but noticed you weren’t losing weight or seeing changes? Tallene remembers this struggle all too well! In this episode, we are going to share Tallene’s biggest lessons in her PCOS fitness journey and how she was able to redesign her workout plan to lose 30lbs and keep it off. Of course, we have our PCOS personal trainer Sirak with us, so this is an episode you won’t want to miss! This episode is for you if: - You're not losing weight no matter how much ...
Oct 01, 2024•30 min•Season 5Ep. 253
#252: Are you dealing with PCOS symptoms like weight gain, irregular periods, and acne? These frustrating issues often stem from hormonal imbalances. In this episode, we break down the 5 key signs of PCOS-related hormonal imbalances and explain the science your doctor might not have covered. We make it simple and actionable for you! Tune in if: - You’re unsure whether your PCOS symptoms point to a hormone imbalance - You’re seeking practical strategies to balance your hormones and manage symptom...
Sep 24, 2024•28 min•Season 5Ep. 252
#251: This is a PCOS masterclass for meal prepping! While cooking in batches can seem like a chore, it’s actually a tool for successful PCOS weight loss. In this episode, we’ll go over why meal prepping is so important for reaching our PCOS weight loss goals and what we can do to make it a sustainable habit. This episode is for you if: - You just don’t have a lot of time to cook your meals everyday - You don’t want to restrict yourself from eating your favorite foods, but want to lose weight - Y...
Sep 17, 2024•27 min•Season 5Ep. 251
#250: Dr. Mark Ratner is back on the podcast! As the Chief Science Officer at Theralogix, he's a leading expert in reproductive health and the science behind Ovasitol (our favorite supplement for PCOS). We'll dive deep into the latest research on Inositols & Berberine, the benefits of the 40:1 ratio found in Ovasitol, and practical tips for managing PCOS symptoms. This episode is for you if: - You struggle with insulin resistance and symptoms such as weight gain, cravings, and irregular peri...
Sep 10, 2024•30 min•Season 5Ep. 250
#249: Did you know that supplements are so much more than protein powders and pre-workout? In this episode, we’ll go over how well-chosen supplements can be powerful allies in managing PCOS symptoms like weight gain, nutrient deficiencies, blood sugar control, and even fertility. This episode is for you if: - You’re considering supplements but feel overwhelmed by the endless options. - You want clear, research-backed guidance on choosing the right supplements for PCOS. - You’ve been on your PCOS...
Sep 03, 2024•32 min•Season 5Ep. 249
