The PCOS Dietitian

12/05/2026

Big news today… PCOS officially got a new name.

It’s now called:  Polyendocrine Metabolic Ovarian Syndrome (PMOS).

As someone who has specialized in PCOS for over 20 years, I have a lot of thoughts and mixed feelings about this change.

When I first started working in this area, many people had never even heard of PCOS. Patients often struggled for years to get diagnosed, felt dismissed, or thought they were alone.

Since then, I’ve seen incredible progress. Awareness has grown tremendously. Advocacy organizations like PCOS Challenge have helped push legislation forward, more research is being done, and more people are openly talking about PCOS.

But despite that progress, many people are still struggling to get diagnosed, find knowledgeable providers, access appropriate care, and feel truly heard.

I do think a name change was overdue in some ways. The term “PCOS” never fully captured how complex this condition really is, especially the metabolic side of it. I’m glad the new name finally acknowledges the important role metabolic health and insulin resistance can play.

That said, I personally would have preferred keeping the acronym PCOS. My biggest concern is that this change could create even more confusion for people who are already struggling to navigate symptoms, diagnosis, treatment options, and conflicting information online.

At the end of the day, changing the name alone won’t solve the bigger issues. We still need:
• Better education
• More research
• Earlier diagnosis
• Better access to individualized care
• More support throughout the lifespan

Whether it’s called PCOS or PMOS, I’ll continue doing what I’ve done for the last 20+ years: helping people better understand their bodies and feel supported. ❤️

I’d genuinely love to hear your thoughts below.👇

12/05/2026

09/12/2025

Too busy to exercise? 😫
If you’re juggling work, commutes, kids, and life… you’re not alone. I see this ALL the time in my PCOS & metabolic coaching clients.

👏The good news?
You don’t need a long workout to support your blood sugar, insulin, energy, and mood. Small “exercise bites” throughout the day can add up — especially during the seasons of life when time feels impossible.
Exercise bites =
✔ tiny 2–5 minute movement bursts
✔ easy to do at home or at work
✔ support steadier blood sugar
✔ help maintain muscle
✔ reduce stress buildup
✔ boost daily activity without a formal workout

They’re not a replacement for longer workouts, but they can help keep you moving until your schedule eases up.

👇 Which one will you try this week?
Squats? Stairs? Calf raises? Or just more steps?

(References linked in comments.)

26/11/2025

Please share 🙏
Thanksgiving can be a wonderful day — but it can also bring unwanted comments about your weight, your PCOS, your food choices, or even whether you’re on Ozempic/GLP-1 medications.

These comments can feel intrusive, stressful, or bring up old diet-culture triggers… even when they come from “concern.”
Common things people hear around the holidays:
👉 “Should you be eating that with PCOS or insulin resistance?”
👉 “Have you gained weight?”
👉 “Are you on Ozempic? You’re not eating much.”
👉 “When are you having kids?”
👉 “You’re skipping pie? Are you dieting again?”

A reminder:
Your body, your plate, your fertility, and your health (PCOS, metabolic health, GLP-1s — all of it) are not up for discussion at the dinner table.

To help you protect your peace, I teamed up with health psychologist Dr. Gretchen Kubacky to create simple scripts for those uncomfortable moments. These boundary-setting responses can help you stay grounded and reduce food + body stress during the holiday season.

👇 Do you anticipate any awkward or intrusive comments this Thanksgiving?

Share below & let’s help each other come up with responses.

And don’t forget to save this post so you feel prepared going into the holiday. 💛

13/11/2025

Tired of skipping meals or grabbing junk when you’re out and low blood sugar hits?

Eat on the run can be challenging. Most options are loaded with calories, fat, and carbs.

Let’s be real - when you don’t know what to eat, it’s easy to skip meals (cue the energy crash 😩) or say “screw it” and grab whatever’s around (🍕🍟🍔).

This post is here to help you avoid that spiral.

I pulled together some warm, satisfying meal ideas you can grab on the go while still supporting blood sugar, energy, and insulin sensitivity (cuz when the temps start dropping the last thing you want is a salad!)

🙋‍♀️ And no—these aren’t “perfect” meals. If you’re home, great! But if you’re out and need something quick, these are better-for-you options that help you stay consistent without guilt or stress.

💡 Just a heads-up: many of these meals are higher in sodium,

🔁 Check out my other “on-the-run” posts for more real-life meal ideas!

👇 Do you ever grab meals from these spots? Which ones are your go-to?

📌 Save & share this for your next busy day!

08/11/2025

Are you an apple fan?
🍉🍇🍓🍏🍒gets a bad rap with PCOS because it’s “full of carbs & sugar”. It’s true that fruits contain carbs/NATURAL sugar, they are also packed with vitamins, minerals, fiber and health-promoting phytochemicals. These substances can actually improve the major drivers of PCOS -
🔥 inflammation & 🩸 insulin resistance as well as decrease risk of type 2 diabetes & heart disease.

🍏🍎Apple season is here! Apples are loaded with health benefits including:

1️⃣Rich in a pectin, a fiber that lowers cholesterol - and keeps you feeling full longer.

2️⃣Contain anti-inflammatory substances — mainly fiber & quercetin, an antioxidant that reduces inflammation. Studies show it lowers c-reactive protein

3️⃣Contain polyphenols that are linked to lowered blood pressure & risk of stroke.

4️⃣Improved gut health from the polyphenols & fiber

5️⃣Antioxidants in apples may slow cancer cell growth, protect against type 2 diabetes, and support lung, heart, and immune system health. A large study found that those who ate more than one apple a day were 28% less likely to develop type 2 diabetes than those who didn’t eat any apples.

6️⃣Rich in fiber. One medium apple with skin is ~ 4 gm fiber

7️⃣Contain Low glycemic carbs

Tip: if you find you were susceptible to blood sugar swings, try adding a little peanut butter to the apple.

👇What is your fav type of apple? Mine is Granny Smith🍏

13/09/2025

Are you tired of being TIRED? 😫This is one of the most common complaints I hear from my clients with PCOS. This can have a HUGE negative impact on your life. So what to do about it? Play detective. 🧐

Considering PCOS is hormonal condition with many physical and psychological symptoms, compounded often times restricted eating, there are MANY possible causes.

🕵️‍♀️Play detective and check out my graphic for ideas on what could be causing your fatigue!
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1️⃣My first suggestion would be to rule out nutrient deficiency. You could be deficient in Vit B12 (especially if you take Metformin or follow a plant based diet) Or low in iron or vitamin D⠀
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2️⃣ Thyroid imbalances are common in PCOS and can lead to big time fatigue. Get a FULL thyroid profile checked (not just TSH)
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3️⃣Take a look at the stress factor in your life ... and try to do something about it if it’s high.⠀
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4️⃣Sounds like common sense, but do your best to get adequate sleep. 💤There is an increased incidence of sleep problems with PCOS, especially sleep apnea (even in lean PCOS)⠀
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5️⃣Don’t overdo the exercise. More is not always better. But don’t under-do it either :)🏃‍♀️🧘‍♀️⠀
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6️⃣Take a close look at your diet. Are you eating too few carbs… Or too many? Do you skip meals or go too long without eating? While IF may good for some, it doesn’t work for most.

👀DM me to learn more about my PCOS coaching

❓Is fatigue an issue for you? What have you tried to improve it?👇

11/09/2025

🤔Are you eating enough protein? Protein is one of the most important nutrients for PCOS for SO many reasons:

🔅Helps keep you feeling full longer + wards off cravings 
🔅Improves energy levels
🔅Improves insulin resistance
🔅Helps with weight loss
🔅Prevents muscle loss
🔆Formation of hormones, enzymes
🔅Certain kinds of protein (from plant-based food) can decrease risk of ovulatory infertility risk as compared to animal protein. So be sure not to JUST load up on animal protein - get a combo of both.

Most people can meet protein needs with food, but a protein powder can come in handy to help you if you need a protein bump.

👉How much protein? I tailor this to my PCOS coaching clients as it depends on your goals, age, activity level, current weight, goal weight, but in general, I’d suggest 30+ grams per meals. Breakfast can be tough - but aim for at least 20 gm. See my graphics for more calculations on protein needs.

stay tuned for an upcoming post on the protein, content of food!

👇Do you think you meet your protein needs?