Ep 73: 4 Reasons Your “Healthy Lifestyle” Isn’t Fixing Your Hormones

Ep 78: Signs Your Blood Sugar May Be Out of Balance (And What To Do About It)

You might think of blood sugar as something that only matters if you have diabetes, but it actually influences so much more than your lab results. Your energy, cravings, mood, skin health, and menstrual cycle can all be affected by how your body responds to blood sugar changes throughout the day.   In this episode, we’re breaking down: * What blood sugar and insulin actually do in the body, and why they matter for hormones * The connection between insulin, skin changes, and hormonal symptoms like acne * How blood sugar spikes and crashes can show up as energy dips, cravings, and mood change * Why blood sugar matter for menstrual cycles, especially with conditions like PMOS (PCOS) * Simple food-first strategies to support steadier energy and hormone health, without cutting carbs   If you’ve been feeling tired, constantly hungry, struggling with cravings, or wondering if your blood sugar could be playing a role in your symptoms, this episode is for you.   Loved this episode? A quick rating or review helps more people find evidence-based hormone nutrition support when they need it most.   Want to start supporting your blood sugar and hormones? Download our free Hormone + Gut Health Toolkit here. [https://nestandnurture.myflodesk.com/hormone-gut-toolkit]   You might think of blood sugar as something that only matters if you have diabetes, but it actually influences so much more than your lab results. Your energy, cravings, mood, skin health, and menstrual cycle can all be affected by how your body responds to blood sugar changes throughout the day.   In this episode, we’re breaking down: * What blood sugar and insulin actually do in the body, and why they matter for hormones * The connection between insulin, skin changes, and hormonal symptoms like acne * How blood sugar spikes and crashes can show up as energy dips, cravings, and mood change * Why blood sugar matter for menstrual cycles, especially with conditions like PMOS (PCOS) * Simple food-first strategies to support steadier energy and hormone health, without cutting carbs   If you’ve been feeling tired, constantly hungry, struggling with cravings, or wondering if your blood sugar could be playing a role in your symptoms, this episode is for you.   Loved this episode? A quick rating or review helps more people find evidence-based hormone nutrition support when they need it most.   Want to start supporting your blood sugar and hormones? Download our free Hormone + Gut Health Toolkit here. [https://nestandnurture.myflodesk.com/hormone-gut-toolkit]     References   Borzyszkowska. D., Niedzielska. M., Kozłowski. M., Brodowska. A., Przepiera. A., Malczyk-Matysiak. K., Cymbaluk-Płoska. A., & Sowińska-Przepiera. E. (2022). Acne Vulgaris and Insulin Resistance. Cells, 11(24). https://pmc.ncbi.nlm.nih.gov/articles/PMC9777314/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC9777314/]   Kristin Kaduk. K., Kaeber. M., Kühnel. A., Torrado. M.B., Grahlow. M., Derntl. B., &   Kroemer. N.B. (2025). Glucose levels are associated with mood, but the association is mediated by ratings of metabolic state. eBioMedicine, 124. https://pmc.ncbi.nlm.nih.gov/articles/PMC12905624/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC12905624/]   Kursad Unluhizarci. K., Karaca. Z., & Kelestimur. F. (2021). Role of insulin and insulin resistance in androgen excess disorders. World Journal of Diabetes, 12(5). https://pmc.ncbi.nlm.nih.gov/articles/PMC8107978/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC8107978/]   Poznyak. A.V., Litvinova. L.,  Poggio. P., Sukhorukov . V.N., & Orekhov. A.N. (2022). Effect of Glucose Levels on Cardiovascular Risk. Cells, 11(19). https://pmc.ncbi.nlm.nih.gov/articles/PMC9562876/ [https://pmc.ncbi.nlm.nih.gov/articles/PMC9562876/]

Ep 77: Does diet actually help endometriosis? A dietitian cuts through the noise

If you've been told to cut out gluten, dairy, sugar, soy, and basically everything you enjoy — this episode is for you. Living with endometriosis is already a lot. The pain, the fatigue, the mental load of a condition that's often dismissed or delayed in diagnosis. The last thing you need is a 15-item list of foods you're no longer "allowed" to eat. In this episode, I'm cutting through the noise and giving you an honest, evidence-based look at what nutrition can do for endometriosis. We'll cover: * What the research actually supports, and what's being overhyped online * Why restrictive "endo diets" often do more harm than good * The nutrients and eating patterns with the strongest evidence behind them * A simple, low-pressure place to start this week Food isn't irrelevant when it comes to endometriosis, but it's not a cure either. The goal is to support your body without adding fear, restriction, or one more overwhelming thing to manage. Loved this episode? A quick rating or review goes a long way in helping other women with endometriosis find this information when they need it most. Ready to stop guessing and get a plan built for your body? Explore 1-on-1 Nutrition Programs [https://www.nestandnurturehealth.com/registered-dietitians] at Nest & Nurture Health.

Ep 76: 5 Things to do Before You Try to Get Pregnant (That Your Doctor Probably Didn't Mention)

If you’re starting to think about pregnancy - there’s a good chance you’ve been told: start a prenatal, stop birth control, and wait for a positive test.   But what actually happens in your body before that positive test matters far more than most people realize.   In this episode, we go beyond the standard advice and break down the five most important preconception foundations that shape fertility, pregnancy outcomes, and long-term health. These are the exact areas we focus on clinically at Nest & Nurture Health with patients preparing for pregnancy. We cover: * Folate: how to choose the right form and dose to support early fetal development * Blood sugar balance: how stabilizing sugars supports regular ovulation and a healthier pregnancy * Thyroid + energy availability: how properly fuelling supports ovulation and how to move past the perfectionist-driven mindset * Cycle awareness: how to identify your fertile window instead of relying on guesswork * Stress physiology: the importance of stress resilience and coping tools   This isn’t about doing more - it’s about focusing on what actually moves the needle before you start trying.   If you’d like personalized support with preconception nutrition and beyond, you can book 1:1 work with our dietitian team through our Nest & Nurture Health programs. [https://www.nestandnurturehealth.com/registered-dietitians]   And if you found this episode helpful, we’d love to hear from you. Leave a rating and review, and share it with someone who’s in that “maybe soon” season.

Ep 75: No Period, Now What? HA & Fertility with Victoria Myers, RD

Today, we’re diving into one of the most overlooked reasons women lose their periods and struggle to conceive: hypothalamic amenorrhea (HA). Joined by dietitian Victoria Myers, we explore how under-fueling, over-exercising, and chronic stress can cause the brain to essentially shut down ovulation - and why so many women are misdiagnosed with PMOS/PCOS in the process. We also dive into why “just eat more and move less” is unhelpful, the overlap between HA and PMOS/PCOS, and the emotional side of recovery - especially for high-achievers and perfectionists.   We chat: * The physiological connection between under-fueling, stress, and lost cycles * Why the advice to “just eat more and move less” often creates even more confusion in recovery * The overlap between HA and PMOS/PCOS, and how to distinguish between the two * The long-term health consequences of untreated HA beyond fertility * The emotional and psychological side of recovery, including perfectionism, body image, control, and fear around changing exercise habits * Why high-achieving women, athletes, and “healthy eaters” are often the most susceptible * The identity shift that recovery often requires - and why healing is about far more than food alone   This conversation is nuanced, compassionate, and deeply validating for anyone navigating missing periods, fertility struggles, overtraining, or confusion around their hormone health. If you’ve ever wondered whether you’re “healthy” on paper but your body is telling a different story, this episode is for you.   Want to connect with Victoria? You can reach her virtual nutrition practice at Nourished Fertility [https://www.nourishingmindsnutrition.com/] or follow her on Instagram [https://www.instagram.com/victoriamyers_/].

Ep 74: PCOS and Binge Eating - Is There a Connection?

If you have PCOS and you've ever eaten past the point of fullness and asked yourself what's wrong with you, then this episode is for you.   The binge-restrict cycle is one of the most common and least talked-about experiences in the PCOS community. And it's never about willpower. In this episode, we're breaking down the real biology behind why blood sugar crashes, insulin resistance, and PCOS-specific hormones make eating feel so hard to control, and what actually helps.   We cover: * Why insulin resistance creates a physiological drive to overeat (and why skipping meals makes it worse) * How leptin resistance, elevated androgens, and chronic inflammation affect your hunger cues * The ADHD-PCOS connection and why this cycle can feel even more intense if you're neurodivergent * What eating patterns actually support steadier blood sugar and appetite regulation * When nutrition alone isn't enough - and what working with a therapist, and nurse, alongside a dietitian actually looks like   This is not a episode about eating less or trying harder. It's about understanding what your body is actually doing, and giving it what it needs.   Ready to work with a team that actually gets PCOS?   Nest & Nurture is a virtual hormone health clinic with dietitians, nurses, and therapists, available across Canada. We take a whole-body approach to PCOS care: nutrition, medical support, and mental health, all under one roof.   Book your first appointment here [https://www.nestandnurturehealth.com/registered-dietitians]. We'd love to support you.