In this episode of Wellness Unpacked, Tisha continues the discussion on managing PCOS, focusing on reducing androgens through nutritional strategies, exercise, and stress reduction. Key topics include the importance of balancing blood sugar and reducing inflammation, the potential impact of supplements like NAC and Myo-Inositol, and supporting overall hormone health.

00:34 PCOS Deep Dive Part 2 Overview

01:56 Reducing Androgens: Nutritional Strategies

09:18 Exercise and Stress Reduction for PCOS

12:09 Importance of Sleep and Stress Management

15:52 Nutrient Deficiencies in PCOS

18:24 Supplements for PCOS Management

28:19 Conclusion and Final Thoughts

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Transcript & References

Mentioned In The Podcast:

• Beat The Burnout Masterclass

Join Tisha as she deep dives into PCOS!

She explains what PCOS is, its symptoms, diagnosis criteria via the Rotterdam criteria, as well as associated risks. The discussion then shifts to dietary strategies to manage PCOS, exploring the importance of balancing blood sugar, reducing inflammation, and the role of gut health.

While conventional medications like Metformin and oral contraceptives are discussed for their benefits and side effects, a significant portion of the episode focuses on how nutrition and lifestyle changes can serve as crucial interventions. Emphasizing balanced meals, anti-inflammatory foods, and stress management, this episode provides a comprehensive guide to managing PCOS through diet and lifestyle!


01:35 - Understanding PCOS: Symptoms and Diagnosis
02:16 - PCOS and Metabolic Health
08:45 - Common Medications for PCOS
12:43 - Nutrition and Dietary Strategies for PCOS
19:45 - Gut Health and PCOS
24:20 - Balancing Blood Sugar and Reducing Inflammation
35:43 - Conclusion and Next Steps

Transcript & References

Mentioned In The Podcast:

• Beat The Burnout Masterclass
• Anti-Diet by Christy Harrison RD
• Intuitive Eating by Elyse Resch and Evelyne Tribole

In this episode, Tisha talks about:

• What is progesterone: why it matters even if you aren't trying to get pregnant
• The role of progesterone (fertility and beyond!)
• Symptoms of low and high progesterone
• What are the main causes and risk factors
• How to support progesterone with diet and lifestyle interventions

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Join Beat The Burnout Masterclass
Let's work together

References:

• PMID: 32644386
• PMID: 27810707
• PMID: 27981182
• PMID: 34959877
• PMID: 35103957
• Nichols, L., & Hendrickson-Jack, L. (2024). Real Food for Fertility: Prepare your body for pregnancy with preconception nutrition and fertility awareness. Fertility Food Publishing.

In this episode, Tisha talks about:

• What is PMS (and what it isn't)
• The role of estrogen and progesterone
• How birth control affects PMS
• What are the main causes and risk factors
• How to support PMS with diet and lifestyle interventions

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Join Beat The Burnout Masterclass
Let's work together

References:
PMID: 21346091
PMID: 36819682
PMID: 31736837
PMID: 15956003
PMID: 21346091
Today's Dietitian: Nutrition's Role in Premenstrual Syndrome — Learn About This Disorder and the Role Genetics, Environment, and Diet May Play in Its Onset

In this episode, Tisha talks about:

• The bidirectional relationship between your gut and hormones (and how having one out of balance can throw off the other)
• Digestive symptoms throughout your cycle
• The role of the estrobolome in estrogen detoxification
• What to eat to improve digestive symptoms and improve hormone health

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Join Beat The Burnout Masterclass
Join Diet Freedom Academy (use code DFA50 to save $50 off the program)

In this episode, Tisha talks about:

• what does "balanced hormones" actually mean for people who menstruate
• the foundations of good health
• how to know if you're eating enough
• how to balance blood sugar for healthy hormones
• important macronutrients and micronutrients
• the role of inflammation in hormone health
• how to support your liver

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Book your DUTCH test
Join Beat The Burnout Masterclass
Join Diet Freedom Academy (use code DFA50 to save $50 off the program)

In this episode, Tisha talks about:

• where I've been (hello mental health)
• being cringe and doing it anyway
• my favourite new book genre
• my first queer sexual experience
• coming out to my parents
• how I got into nutrition
• why I can't bother with "high maintenance" health practices

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Book your DUTCH test
Join Beat The Burnout Masterclass

In this episode Tisha talks about:

• her mixed feelings about New Year's resolutions
• why doing less matters more
• why we need to focus on our relationship to food just as much as what we're actually eating
• embracing being wrong and learning new things
• regulating your circadian rhythm
• the importance of community

Follow Tisha
Website: nourishedwithtish.com
Instagram: @nourishedwithtish
Tiktok: @nourishedwithtish

Work with me
Book your DUTCH test
Join Beat The Burnout Masterclass