Down To Earth PCOS Nutrition Podcast

Before we jump into today’s episode, I have an exciting announcement. I want to invite you to my free training, 3 Proven Steps to Reducing Insulin Resistance without cutting all carbs, dieting, or taking metformin. In this 60 minute training, I’m going to be sharing the exact 3 steps I use to help women reverse PCOS symptoms that are rooted in insulin resistance. We are going to be talking about things like cravings, weight gain, belly fat, fatigue, acne, missing periods, and even inflammation. If you join me, you're going to learn 3 steps you can take starting immediately after the masterclass to address insulin, including: The essential shift to make BEFORE changing anything about your food How to add carbs into every meal without feeling like you’re making the wrong food choices or worsening your symptoms Which eating style is best for you How to strategically leverage the timing of your meals to balance insulin levels within a short few weeks of starting I really hope you sign up and join me live— you can do so by going to dafnachazin.com/masterclass. Those of you who join me LIVE will be getting a  special bonus just for showing up so you definitely want to put this on your calendar.  What You’ll Learn on This Podcast Episode: What the different types of PCOS are We get deeper into each type A way to find out what your type is What the issue is with each type Helpful PCOS Links: Join my free training: https://www.dafnachazin.com/masterclass Join my free Facebook community, PCOS Insiders: https://www.facebook.com/groups/pcosinsiders/ Connect with me on Instagram @pcos.nutritionist.dafna What eating style is right for you? http://www.dafnachazin.com/quiz Would you love to listen to more episodes? http://dafnachazin.com/podcast

Today, I’m discussing 3 common limiting beliefs when it comes to women taking charge of their health in dealing with PCOS. What  I have noticed over the years, is that the truth is, women know what they should be eating, but what they struggle with is getting started and letting go of certain limiting beliefs and thoughts that hold them back. In today’s episode, you’ll be getting some tough love. It may be harsh to hear because I’m keeping it real and calling you out. But my hope is that you’ll be able to flip your script by letting go of these three limiting beliefs and truly move forward (even if it’s imperfectly) into the results you desire. Helpful PCOS Links: Connect with me on Instagram @pcos.nutritionist.dafna What eating style is right for you? http://www.dafnachazin.com/quiz Listen to Episode 1: Can Limiting Beliefs Stall Your Weight Loss? http://dafnachazin.com/can-limiting-beliefs-affect-your-weight/ Would you love to listen to more episodes? http://dafnachazin.com/podcast

It is likely that you’ve tried to cut out carbs because you thought this was what you should have been doing to lose weight. But you discovered was that cutting carbs didn't work. In today's episode, I'm sharing with you, how in my program Reset your PCOS, you don't need to eliminate carbs entirely. You'll learn all about how to discover your carb tolerance so that you can still eat the foods you love while balancing your hormones and managing your PCOS.  What You’ll Learn on This Podcast Episode: Why eating based on your carb tolerance is important How to achieve peace with your foods, particularly, carbs Learn what carb tolerance is not How diabetes and PCOS should not be treated the same Learn steps to get started eating based on your personal carb tolerance Discover what's inside my program Reset Your PCOS Helpful PCOS Links: Connect with me on Instagram @pcos.nutritionist.dafna What eating style is right for you? http://www.dafnachazin.com/quiz Would you love to listen to more episodes? http://dafnachazin.com/podcast

Welcome back to the Down to Earth PCOS Nutrition Podcast. Today I'm speaking with Elizabeth DeRobertis RDN, CDE, and we are debunking common weight loss myths. What You’ll Learn on This Podcast Episode: What the blood type diet is & why it doesn't work If you're actively working out, why are you struggling with weight loss? Insulin resistance and the best way to manage that while incorporating exercise  Alcohol practical tips so that you don't have to cut it out of your diet The truth behind wine and it's effect on blood sugar  Behavior/Mindset myth in regards to feeling like making one undesirable choice te day can ruin the day but the fact is you can make a change at any point What the GPS METHOD is and how you can turn on your internal GPS and get back on track Helpful PCOS Links: Connect with Elizabeth: www.elizabethderobertis.com Have any topic suggestions you'd like me to discuss on the podcast? Shoot me a message on Instagram @pcos.nutritionist.dafna Would you love to listen to more episodes? http://dafnachazin.com/podcast

Today I’m talking all about why diets fail and why they will never work as a sustainable solution for women with PCOS that are looking to have long-term results.  Even though diets don’t work,  so many of us go on them. It may also seem appealing for women with PCOS. If you missed out on my last episode EP 64: What Your Doctor Didn't Tell You, I talked about how doctors mislead you to thinking you need to go on a diet. So many women have grown with this idea that they need to go back to a diet because they feel there’s nothing else for them to do. But the truth is, there is a better option. There are people who may argue that diets do work. But the fact is if the diet was as successful they believe it is, then why did they go on it multiple times? Diets are nothing but a cheap bandaid solution. But they have gained so much popularity and there is yet to be many more to come.  So if you're wondering, why don’t diets work? The answer is that they don’t show you healthy eating behaviors. Diets often restrict you from certain types of foods. But restrictions are not healthy and can lead to unhealthy eating disorders. One main problem is that once you stop the diets you gain everything back. Many women think it’s their fault but the real reason is that it didn’t teach you how to eat healthily. Instead, they taught you to restrict food and not find peace with food. Diets are created to feed into fear. Diets are created for you to go back to them so that you can be a frequent customer. So if you don’t know what to do. I encourage you to stop looking for a short-term solution to a lifetime problem. Diets will not give you the tools you need to learn to manage your PCOS from the inside out. Very simply, diets are not tailored for women with PCOS because they don’t take under account critical keys that are unique to your body such as your metabolic condition, or your hormones. Diets are created to cut back on calories which is why people tend to lose weight but when you have PCOS you have other things to take into account which make diets unsustainable. I want you to know that you can find a balance, and not live in the extremes of any diet. If you don’t know how to get started I want you to join the waitlist for my program Reset Your PCOS.  Reset Your PCOS is a 10-week program where we work together and focus on balancing hormones, creating delicious meals, and help you gain momentum in making sustainable lifestyle changes.  All the info you need to know is linked below. What You’ll Learn on This Podcast Episode: Why Diets don't work for women with PCOS The truth about diets My Reset Your PCOS waitlist to help you achieve real sustainable long-term healthy change   Helpful PCOS Links: Join the waitlist & be the first to know when enrollment opens https://www.dafnachazin.com/reset Connect with me on Instagram @pcos.nutritionist.dafna Would you love to listen to more episodes? https://www.dafnachazin.com/podcast

Welcome back to the Down to Earth PCOS Podcast.  If you’re new here, my name is Dafna Chazin and I am a Registered Dietician and I specialize in helping women with PCOS, get to the root cause of their symptoms and find a holistic approach to healing their bodies through good eating behaviors and mindset management.  Today I’m talking about what your doctor didn’t tell you in regards to solutions to your PCOS.  If there's one key takeaway from today's episode, it's to let you know that there are options for you beyond what your doctor has prescribed you. You can come to whole-body custom solutions that work for you and I'm sharing with you what I recommend.  Helpful PCOS Links: What Eating Style is Right for Your PCOS? Quiz: https://www.dafnachazin.com/quiz Need help creating a customized nutrition plan for your needs? Shoot me a message on Instagram @pcos.nutritionist.dafna Would you love to listen to more episodes? https://www.dafnachazin.com/podcast

Welcome back to the Down to Earth PCOS Nutrition Podcast. Today we are speaking about managing hormonal acne with my special guest, Nicole Giacobbe, who has been a Master Aesthetician of over 20 years. Nicole is my personal aesthetician and during my visits, she has shared so much knowledge with me in regards to acne.    If you are someone who struggles with acne, who has been overwhelmed and maybe you don't know where to start or what might or might not be working for your skin, this episode will be helpful to you in giving you insight to managing and healing your skin.    What You’ll Learn on This Podcast Episode: Learn how common it is for women in late years to still have acne How hormones affect acne Learn what acne is and how a pimple is formed Where hormonal acne is most common What you can do to heal and manage acne Learn the difference between healing acne and managing acne Hygiene practices to follow  What type of cleansers are most recommended If makeup wipes are good for your skin Why scrubs aren't a great option for your skin Best way to exfoliate your skin Why topical retinoids can be helpful for your hormonal acne caused by your PCOS How sunscreen can help your skin health How Nicole works  with clients in her practice Chemical peels for your skin and the benefits How chemical peels work The benefits and typical results of a hydrafacials Blue LED light for your skin and its benefits Recommendations for products and skincare Vitamins to help with acne   Helpful PCOS Links: Connect with Nicole on Instagram: @skincarebyjamienicole Have any topic suggestions you'd like me to discuss on the podcast? Shoot me a message on Instagram @pcos.nutritionist.dafna Would you love to listen to more episodes? https://www.dafnachazin.com/podcast

Welcome back to the Down to Earth PCOS Nutrition Podcast. Today we will be exploring the topic of binge eating with psychologist Dr. Glenn Livingston. Dr. Livingston is the author of the popular book, Never Binge Again,  and is a daily blogger at psychologytoday.com   First, we dive into Dr. Livingston's personal journey out of obesity and binge eating. He has spent decades on understanding the psychology behind overeating as well as what causes us to binge eat and what causes us to have this troublesome relationship with food.    Interestingly, we get to hear his experience as a consultant for major food manufacturing companies and how these companies rather intentionally formulate our food or market it in such a way to make it addictive which becomes a high contributor to overeating habits.    His unique way of approaching food choices has helped people maintain a healthy weight and have a lighthearted relationship with food.   Important to note, that although Dr. Livingston's approach is quite different from the approaches you may have heard here on the show before. It is important to keep an open mind to different approaches, as the journey to healing one's relationship with food is not a one-size-fits-all. He helps you to think differently about food and this approach may be what works for you.    Also important to note is that Dr. Livingston is not promoting a specific diet, rather helps people to understand and overcome what leads to overeating and what makes us make decisions that aren't good and helps us understand how we can move forward to heal our relationship with food. Dr. Livingston is providing a new approach and shares his alternative philosophy on binge eating so that you can learn what works best for you.    Dr. Livingston dives into how binge eating is more than just trying to heal your emotional wounds   In this episode, Dr. Livingston dives into how binge eating is more than just trying to heal your emotional wounds but how there is deeper psychology to it. We discuss binge eating and if there are biological predispositions. Dr. Livingston also discusses some flaws in other approaches.  He talks about the links between trauma and overeating.     Lastly, Dr. Livington shares with use his resource on where to find his book and great resources that follow his philosophies on over eating. I highly recommend you check him out at the link below.   What You’ll Learn on This Podcast Episode: How binging is deeper than meeting your emotional healing and needs How big companies advertising tactics have contributing factors to binge eating Predisposals to binge eating Why restrictive eating is not the best method to overcome overeating The balance with food rules and the issues with the mindful approach The link between trauma and binge eating     Helpful PCOS Links:   Dr. Glenn Livingston Never Binge  Again Book: https://neverbingeagain.com/ Have any topic suggestions you'd like me to discuss on the podcast? Shoot me a message on Instagram @pcos.nutritionist.dafna Would you love to listen to more episodes? https://www.dafnachazin.com/podcast

My special guest today is Letisha Bates. Letisha is a registered health coach certified in holistic nutrition and weight loss for women. Having PCOS herself she understands the struggles women have with PCOS. She advocates for the PCOS community and encourages lawmakers to fill in the gaps in PCOS care and research. Her personal journey and struggles, help her to empower women with PCOS.  Letisha shares all about her journey and how she was diagnosed. She opens up about her struggles with weight and how she overcame it by taking control of her health with fitness exercising.  On the other hand, she also speaks about how she went into extreme fitness diving into bodybuilding and how it actually had an adverse effect on her body, breaking it down instead of building it up. She goes into how what you think about dieting and fitness may not be what's right for you, and how important it is to find the right workout routine that is right for your body specifically because, with PCOS, there is no one solution that suits all.  She shares with us on creating a workout that works for your body and shares the benefits of exercising with PCOS and its effect on hormones and insulin levels. Also, how over working out and under working-out can negatively affect your body.    What You’ll Learn on This Podcast Episode: Letisha's journey with PCOS & how she discovered she had PCOS How fitness helps with PCOS How what you think about dieting and fitness may not be right for you Creating a workout routine that works for your body Learning some exercises you can do at home How to get started with exercise with  what's accessible to you Benefits of exercising with PCOS How working out affects hormones and insulin levels Learn how over or under-exercising can negatively affect the body and why it's so important to find the balance by listening to your  body     Helpful PCOS Links: Connect with Letisha Bates:  https://www.instagram.com/thatpcoscoach Website: https://www.livefreehealthcoaching.net/ Live Free Radio Podcast:  https://podcasts.apple.com/us/podcast/live-free-radio/id1500104534 Sign up for Reset Your PCOS: https://www.dafnachazin.com/join Would you love to listen to more episodes? https://www.dafnachazin.com/podcast

Welcome back to the Down to Earth PCOS Nutrition Podcast. In this episode, I am getting your questions answered. These are questions that you've submitted to me via email and social media about PCOS Nutrition.   I'll be talking about endocrine disruptors if they are something you need to take seriously.  You'll get answers to your questions about herbal teas and if they are good for your PCOS.  I'll give you helpful tips to reduce your toxins and explain the benefits of essential oils and more importantly, how to best use them effectively.    I'll also talk about post-pill PCOS, and ovulation suppression and how you will know if your PCOS is birth control induced. You'll get helpful tips on reducing your cravings and understanding food sensitivities. I'm also inviting you to join my 6 Week online-coaching program, Reset your PCOS, which is now open for enrollment. Reset Your PCOS is a step-by-step roadmap to heal your body using food, supplements, & sustainable habits. In this program, you'll learn how hundreds of women have been able to manage weight, reduce cravings, restore their natural cycle, regain their energy and enjoy clear skin without using medications of short term fixes. To sign up use the link below.    What You’ll Learn on This Podcast Episode: Information about my 6-week program Reset Your PCOS & how it can help you What endocrine disrupters are & how they affect the body & what you should do about them Tips for reducing toxins How herbal teas can help you with PCOS & recommendations for best teas Benefits of essential oils over teas and how to best use it Post-pill PCOS & ovulation suppression How to know if your PCOS is birth control pill-induced How to reduce cravings Understanding food sensitivities with PCOS   Questions I'm Answering Endocrine disrupters are they something that I need to take seriously? Are specific teas helpful for PCOS? (Such as Spearmint Tea & Nettle Leaves Tea?) What alternative can I use instead of tea? How do I reduce cravings? Does PCOS create or affect food sensitivities   Helpful PCOS Links: Episode w/ Dr. Katie Rose discussing endocrine disruptors: https://dafnachazin.com/ep50/ Dirty Dozen List: https://www.ewg.org/foodnews/ Have any questions you'd like me to answer? Shoot me a message on Instagram @pcos.nutritionist.dafna Sign up for Reset Your PCOS: https://www.dafnachazin.com/join Would you love to listen to more episodes? https://www.dafnachazin.com/podcast

In this episode, we will be talking all about plant-based whole food diet for managing diabetes. Today I'm featuring my special guest Robby Barbaro. Robby is the co-founder and author of Mastering Diabetes, an online coaching program for people with all types of diabetes that want to manage their condition through reverse insulin resistance, utilizing plant-based nutrition.   First, we discuss Robby's journey in plant-based nutrition, which began when he was diagnosed with Type 1 Diabetes at the age of 12. Therefore, as a result of his personal experience, he’s successfully managed his diabetes and helps others do the same.    Additionally, Robby is also the Cohost of the Annual Mastering Diabetes online summit. Notably, he is also a featured speaker at Whole Foods Global Headquarters.   Mastering Diabetes is highly recommended! Importantly, his book, Mastering Diabetes, is a great resource. Above all, I recommend it as it is backed by a plethora of scientific resources and provides a very easy to follow, step-by-step method to reverse insulin resistance. Robby gives us insight into how and why whole foods is the best method.    Contrary to common beliefs on carbohydrates, Robby goes into the true difference between whole foods carbohydrates. Additionally, notes what his underlying principles are in Mastering Diabetes. He gives great tips on what foods he recommends to eat.   Additionally provides insight into what a day of whole foods diet looks like in his personal life, and what it can look like for you, given the meal suggestions in Mastering Diabetes. Importantly, he discusses intentional nutrition logging and intermittent fasting.    Furthermore, you'll find that he dives into the primary source for insulin resistance and what to look out for. Moreover, he provides a great resource for you to find out if you're insulin resistant. Lastly, make sure to check out the links below to access the resources mentioned in this episode!   What You’ll Learn on This Podcast Episode: The primary source is for insulin resistance What to look out for and how to know if you’re insulin resistant Whole food diet principles Foods highly recommended to eat The best method to implement whole-food plant-based diet Difference between Whole Foods Carbohydrates Keto vs Whole Foods Diet What a typical whole foods diet in a day looks like How intentional planning/eating, nutritional logging makes a difference Intermittent fasting & its purpose   Helpful PCOS Links: Find out if you are insulin resistant by taking the quiz at: https://www.masteringdiabetes.org/am-i-a-candidate/ Mastering Diabetes Book: https://www.masteringdiabetes.org/book/ Mastering Diabetes Instagram: https://www.instagram.com/masteringdiabetes/ Insulin Resistance Diet- What to Eat & Why: https://www.youtube.com/watch?v=5KWAgKR9JBE Have any topic suggestions? Shoot me a message on Instagram @pcos.nutritionist.dafna Want to create a healthy lifestyle and become pro nutrition planner to improve your PCOS? Join my course which will help you leverage your nutrition to manage your  PCOS: https://www.dafnachazin.com/reset Would you love to listen to more episodes? https://www.dafnachazin.com/podcast

Welcome back to the Down to Earth PCOS Nutrition Podcast. Today’s wonderful guest is Dr. Caroline Floyd, DACM, LAc.. She practices in acupuncture and chinese medicine and is located in Sacramento, California. Dr. Floyd specializes in hormone health, emotional wellness for women. She sees patients with a variety of issues such as PCOS, menstrual issues, PMS, fertility, anxiety, and sleeplessness. She is the founder of Dr. Floyd Rx which is a Chinese herbal product line for those needing assistance with menstrual health, fertility, and emotional health. Firstly, in this episode, we will be talking about the principals of Chinese medicine. Next we discuss how Dr. Floyd works with her patients and helps them through their fertility journey. Importantly, as Eastern medicine treatments are growingly popular, it is important to understand more about it,  how it can benefit you. If you decide this is something you would like to try, Dr. Floyd discusses how you can best incorporate it into your treatment to help you with your PCOS. If you’ve had difficulty in finding the answers that you’re looking for, for treating your PCOS through conventional medicine then this episode is just for you and will inform you on how it works, who it’s for, and how you can best benefit from it. What You’ll Learn on This Podcast Episode: Principles of Chinese medicine What acupuncture is & how it benefits women with PCOS What you can expect if you choose to give this treatment approach a chance   Helpful PCOS Links: Guest Speaker Dr. Floyd’s Instagram: https://www.instagram.com/floyd-acupuncture Women's Health Line: www.drfloydrx.com Have any topic suggestions? Shoot me a message on Instagram @pcos.nutritionist.dafna Want to create a healthy lifestyle and become pro planner to improve your PCOS? Join my course which will help you leverage your nutrition to manage your  PCOS: https://www.dafnachazin.com/reset Would you love to listen to more episodes? https://www.dafnachazin.com/podcast

Welcome back to the Down to Earth PCOS Nutrition Podcast. I'm a huge believer in planning. A few episodes ago I talked about PCOS basics, and the essential things to do when you're on your health journey. Episode 42 includes everything from the nutritional aspect to the mindset. One of the key things I mention at the end of that episode is planning.  Planning is one of the key behaviors to master for success with PCOS. If you're tired of getting a short-term fix and want to cultivate sustainable long-term habits, then planning is absolutely essential.  In my course, there is a module dedicated to just planning. My clients often walk away becoming better planners, feeling more confident in their newly built intentional habit of planning, being able to see the plan with clarity and see the results reflect in managing their PCOS in a healthy sustainable way.  Today you will get to hear some of my client's true stories of how planning has helped them create healthier habits to manage their  PCOS. If you're that person that is very busy and often gets fast food as a quick bite whenever you can find a minute, then you'll want to hear Sam's story and the actionable steps she took to overcome an unhealthy cycle with food in the mist of her busy life, and take control of her health to take the steps forward to attain her goals.  What You’ll Learn on This Podcast Episode: What "imperfect" planning really looks like The 5 benefits of becoming a better planner Learn planning strategies to implement into your own life Why planning elevates your success to managing PCOS and get you healthier How planning creates long-term sustainability Real-life testimonials of how planning has helped women with PCOS Learn how planning can reduce stress and anxiety How to make planning simple  How to reduce decision fatigue Learn how planning can help manage your appetite and reduce impulsive eating   Helpful PCOS Links: Have any topic suggestions? Shoot me a message on Instagram @pcos.nutritionist.dafna Episode mentioned: https://dafnachazin.com/ep42 Want to create a healthy lifestyle and become pro planner to improve your PCOS? Join my course which will help you leverage your nutrition to manage your  PCOS: https://www.dafnachazin.com/reset

Welcome back to the Down to Earth PCOS Nutrition Podcast. You may have heard about the glycemic index (GI) and you're not sure if you should be paying attention to it to improve your PCOS. In today's episode, I'm clarifying for you and providing answers to the questions you may have on whether you should or shouldn't be paying attention to the glycemic index. First, I break down for you, what the glycemic index is and how it correlates to your blood sugar levels.  Secondly, I talk to you about how blood sugar levels affect insulin, and how that affects PCOS.  Next, I discuss the issues with the glycemic index and what I recommend that you should be doing instead.  But, I also tell you about what some of the scientifically proven benefits are.  You will learn what I find the three main issues and flaws are with the scientific studies and why it's not a down-to-earth approach. However, there are certain situations where it can be helpful and  I tell you all about what that specific special circumstance is.  Ultimately, it comes down to prioritizing wholesome foods, and not focusing so much on the numbers for the glycemic index.  In the end,  I tell you about my special offer coming up in September. You can join the waitlist now, the link is below! What You’ll Learn on This Podcast Episode: What the glycemic index (GI) is Blood sugars effects on insulin Three main flaws with the GI Benefits of the GI When it's a good time to use the GI   Helpful PCOS Links: Have any topic suggestions? Shoot me a message on Instagram @pcos.nutritionist.dafna Listen to more episodes: https://dafnachazin.com/podcast/ Join the waitlist to get your special promo discount to join my course which will help you leverage your nutrition to manage your  PCOS: https://www.dafnachazin.com/reset

Welcome back to the Down to Earth PCOS Nutrition Podcast. I’m so excited to introduce our wonderful guest today, Dr. Dylan Cutler,  an online consultant who empowers women with PCOS. She helps them achieve hormonal balance, regulate periods, and enhance fertility.  All of this while improving their mood and gain body confidence all without dieting or using pills. Dr. Cutler has her Ph.D. in Obstetrics and Gynecology, specializing in lifestyle changes for PCOS. She’s also a holistic health content creator. You may also know her as a food photographer, fitness enthusiast, feminist, vegan, and a PCOS fighter herself. Today Dr. Cutler shares her story and journey with PCOS. First, we discuss when and how she discovered she had PCOS and how she coped with it.  She speaks on how that lead her to an eating disorder as a teenager. Importantly, we learn how she overcame the psychological, emotional, and physical struggles that come with PCOS.  Above all, she encourages women to have self-compassion. Emphasizing on not being too hard on yourself.  Next, we talk about how she manages her flare-ups by utilizing self-help methods. For instance, some of those self-help methods include meditation and yoga.  Additionally, she shares the difficult journey of when self-help methods didn't feel like they were enough. She eventually tried antidepressants and transitioned into a more holistic alternative, CBD.  Dr. Cutler recommends a  plant-based diet. Firstly, she believes in eating more whole nutritious foods. Moreover, explains why a plant-based diet can help you with your PCOS. Additionally, discusses what the benefits are of adopting a plant-based diet. Lastly, she gives some recommendations in which she believes researchers can dive deeper so that we can get answers to questions we still have about PCOS.      What You’ll Learn on This Podcast Episode: Tips for reducing inflammation Why you should eat more whole foods and stop counting calories Becoming aware and educated on the effects of birth control for regulating periods Understanding the causes of androgens and individualized approach for reducing androgens The link between hormonal imbalances and stress and its effect on psychological and physical health  Understanding the scientific benefits of meditation for hormone balance Recommendations for getting started with meditation Recommendations for Researchers to dive deeper   Helpful PCOS Links: Dr. Cutler’s Website: https://phruitfuldish.com/ Dr. Cutler’s Instagram: https://www.instagram.com/dr.dylancutler/ Resources: PCOS Awareness Association https://www.pcosaa.org/ Have any topic suggestions? Shoot me a message on Instagram @pcos.nutritionist.dafna Listen to more episodes: https://dafnachazin.com/podcast/  

Welcome back to the Down to Earth PCOS Nutrition Podcast. As you may have noticed, I took a break from creating new episodes in the month of July, but I am back with fresh new content and great new guest for the upcoming episodes! If you are a brand new listener, my name is Dafna Chazin, your host of the Down to Earth PCOS Nutrition Podcast. I’m a Registered Dietitian that helps women with PCOS change their relationship with food, and help reduce their PCOS symptoms to feel healthy and happy. In this podcast, you’ll find PCOS scientific-based information to help create change through nutrition and lifestyle changes to make a difference on PCOS in the most natural and intuitive way possible. Today’s episode I will be talking 5 Common Mistakes with Intermittent Fasting & How to Avoid them.  What You’ll Learn on This Podcast Episode: Time-restricted eating & what it is How and why intermittent fasting works for PCOS Benefits of Intermittent fasting Doing Intermittent Fasting correctly the PCOS way Five Common mistakes women make with intermittent fasting & how to avoid them   Helpful Links: If you found today’s episode helpful, make sure to rate and review this podcast to show your support and get more great content. Episode mentioned today: EP. 13: Is Intermittent Fasting Right for Me? What PCOS eating style is right for you?: www.dafnachazin.com/quiz Have any topic suggestions? Shoot me a message on Instagram @pcos.nutritionist.dafna

Hey there! This week's episode is more of a brief announcement. I will be taking a short break during the month of July to refresh, create new content and spend time with my family. In the meantime I want you to check out some of my resources and come say hello on Instagram where I will continue to hang out daily! Helpful Resources:  Take my new quiz and find out Which Eating Style Is Right For Your PCOS? Download my *FREE* PCOS Kitchen Guide to learn the 3 steps you can take right now to set yourself up for success and a follow a nutrition plan that will reduce your symptoms naturally. Join the Waiting List for my Course The PCOS Reset - doors will open in Septmeber, early bird pricing if you're on the list!

Hello listeners! Welcome back to The Down to Earth PCOS Nutrition Podcast, where we are talking all about mindset and nutrition. Firstly, if you’re on a PCOS healing journey and you’ve been focused mostly on nutrition and food, then this episode is just for you. Today’s guest is Laurence Annez, and she is a Holistic Nutritionist coaching women on how to ditch cystic acne, regular cycles, and stubborn belly fat using a nutrition lifestyle and mostly mindset changes. Laurence’s mission is to show women that they can take control of their health. She believes that women can truly thrive with PCOS, even through all the difficulties. More importantly, she is a living example that it is possible.  Laurence speaks on her personal journey through PCOS and the changes she has made in her nutrition, lifestyle changes, her mindset and inner-self to grow as a person to help her stay motivate and focused in her PCOS journey. She now successfully helps her clients achieve this in her 1:1 Coaching Program. Laurence’s journey did not begin as an easy one. But, once she discovered she had PCOS, she realized that education is key. So once you know about it you can be proactive and do something about it. Consequently, the journey is not easy and can take time to find what works and what doesn't work for you. But, even so, Laurence gives great insight into overcoming a negative mindset, and feelings of shame and guilt. Moreover, she discusses how she overcomes her emotional eating disorder though healthy sustainable life-long changes. Then, she discusses the importance of overcoming your triggers, taking control of your gut health, and navigating through healthy nutrition. Additionally, she talks about discovering what the right approach is for you in getting started with your mindset and nutrition to help with your PCOS because it varies for each person. Above all, Laurence discusses changes that must be made to create new healthy habits and behaviors. Additionally, she teaches how to beat the self-sabotaging negative mindset rooted in self worth for healthier mindset and results.      What You’ll Learn on This Podcast Episode: How to make sustainable changes in your nutrition and lifestyle Methods to help begin working on our mindset Learn how to begin doing the inner self-work to grow through your PCOS journey Overcoming triggers and eating disorders Taking care of your gut health Navigating through healthy nutrition Creating balanced meals Finding the right approach for you Understanding and managing your menstrual cycle for PCOS Establishing new habits How not to self-sabotage and healthy methods to overcome it Helpful Links: Check out Laurence's social media: @laurence.annez Additionally, check out her PCOS Breakthrough Academy. Have any topic suggestions? Shoot me a message on Instagram @pcos.nutritionist.dafna or connect with me via my contact page: https://dafnachazin.com/contact/

Hello listeners! On today’s episode of The Down to Earth PCOS Nutrition Podcast, I interview Rachel, a registered dietitian who practices integrative and functional nutrition. Her background was in pre-medicine until she was exposed to a class in nutrition, where her eyes were opened to this new field of study. In a nutshell, Rachel’s mission is to educate women on how to manage their IBS symptoms and repair their digestive tract using integrative and non-pharmaceutical methods. Rachel was drawn to gut health and integrative nutrition due to her own personal experience with gut issues and IBS, as well as her time working with university students in Dallas, Texas who were suffering from the same issues--especially bloating. In a nutshell, Rachel’s mission is to educate women on how to manage their IBS symptoms and repair their digestive tract using integrative and non-pharmaceutical methods. Even in graduate school, Rachel admits, bloating wasn’t really addressed during her classes. She did a lot of self-education, and dug into the research of bloating and IBS herself. Small intestinal bacterial overgrowth (SIBO) affects many people with those who are diagnosed with IBS, including Rachel. But, before her diagnosis, there was a gap in the education and literature about SIBO and how it can affect those with IBS. Rachel then discusses bloating: it affects all of us. She stresses that there is no right or wrong way to feel bloated, and there isn’t a “right” collection of symptoms for everyone that will lead them to feeling bloated. On the topic of bloating, Rachel addresses: Gassiness and overeating Constipation The overlap between people who have IBS and PCOS Hormones, PCOS, and IBS As far as the gut goes, the hormones will affect inflammation. Acne, hair growth, and other various PCOS-related symptoms are also affected by hormones and are linked to our monthly cycles, and Rachel says bloating may also be related to this rise in estrogen and change in our hormones. The rest of this podcast is centered around SIBO and how to treat it with either the antibiotic or the herbal approach. Rachel prefers to recommend the herbal approach when working with her clients who have symptoms of SIBO. It may take multiple rounds of treatment for people to completely get rid of their SIBO, and this will vary based on the individual’s body and gut health.   What You’ll Learn on This Podcast Episode: Bloating and IBS: Symptoms, Diagnosis, and Treatment Tips for managing bloating and IBS symptoms for those who also have PCOS and SIBO SIBO: What it is, and how to treat it Nutritional tips and advice for better gut health Practicing a holistic lifestyle to promote a healthy gut Taking the first steps of tackling symptoms   Helpful Links: Check out Rachel’s social media: ibs.nutritionist Reach out, and send her a DM!   Have any topic suggestions? Shoot me a message on Instagram @pcosnutritionistdafna

Hello and welcome back to The Down to Earth PCOS Nutrition Podcast, where we will talk about what you need to know about toxins and hormonal health.   Have you ever thought about the toxins in the chemicals of your daily products, whether it be in your skincare products, your hair care products, or even your household cleaning products?    In today’s episode, I interview Dr. Katie Rose, a Naturopathic Medical Doctor, specializing in holistic women’s health, fertility, and hormonal imbalance issues.   While in medical school, Dr. Katie Rose was dealing with medical hormonal imbalance and irregular periods.  While her OBGYN doctor recommended birth control for eight years, she was diagnosed with PCOS.  She wanted to get to the root of her medical issues and discovered holistic compassion medicine.    She utilized the tools and concepts to optimize her own health.  She switched her medical field to focus on women’s health that included fertility, and hormonal issues.   As she dove deep into her own health, she discovered the toxicity in the chemicals found in our daily products, and today she shares with us how to reduce the burden of toxins in your body by switching out some of the daily products that you may be using that may be affecting your health negatively and disrupting your hormones.   Dr. Katie Rose also discusses what to do if you feel that you are already negatively affected by the toxins of the products you are using, and some easy ways to get started if you are not ready to invest your time and money into replacing the products you are using with healthier alternatives.   She also goes into what to look out for when considering the toxins found in your daily products. She provides quality tools and resources to help you identify toxins in your products.   We also discuss issues to look out for to know if you are being affected by chemicals in your products and how testing is done holistically.   She provides easy and simple ways to get started in making healthy changes to remove toxins which include:    Switch water bottles from plastic to metal or glass.  Ditch fragrance products especially those in your body wash, shampoo, and body lotion Check for ingredients that you can read and easily identify; avoid lab named ingredients   What You’ll Learn in Today’s Episode: What to look out for when considering the toxins in your daily products Tools and resources to help identify toxins in your products What to look out for to know if you are being affected by chemicals in your products Testing for product toxins Ingredients to avoid Tips and Resources for natural alternatives Simple actionable steps to healthy changes How long it will take to see a difference when detoxifying   Helpful Links: Download the Environmental Toxins Handout to balance hormones and optimize fertility Connect with Dr. Katie Rose Instagram: https://www.instagram.com/drkatierose/ Facebook: https://www.facebook.com/drkatierose/ Website: http://www.drkatierose.com/   DIY Natural Beauty Product Resource & Holistic Skincare Innovator: Rachael Pontillo @rachaelpontillo    Connect with Me on Social Media: Follow me on Instagram @pcos.nutritionist.dafna and on Facebook.

Hello Everyone! On today’s episode of The Down to Earth PCOS Nutrition Podcast, I interview Stephanie Paver, a dietitian nutritionist who works with women with PCOS and specializes in fertility and gut health. Stephanie’s mission is to educate women on female hormones and reproductive healing and to help provide them with non-pharmaceutical solutions to healing. Today, Stephanie shares with us some of her recommendations and advice pertaining to nutrition, gut health, and fertility and what these may look like for women with PCOS.   Stephanie begins by explaining to listeners her personal career path and how her own struggle to identify that she had PCOS made her realize the large gap that existed when it came to PCOS resources for women. Wanting to fill this gap, she decided to specialize in helping those with PCOS. One commonality she notes that she’s discovered is that most women with PCOS have certain food sensitivities that may be entirely unique to their individual bodies. Because of this, she emphasizes the importance of establishing a personal awareness of how what we eat manifests within our bodies. By doing so, we can begin making more informed decisions about food and how certain foods trigger certain symptoms for us.   Stephanie then moves on to discussing gut health and how there is a direct connection between the gut and the brain. Because of this, a disfunction or disruption in gut health can lead to a variety of mental health issues such as depression, anxiety, mood or sleep disorders, etc., making a healthy gastrointestinal tract all the more important.   Regarding the topic of fertility, Stephanie explains why for women with PCOS it’s important to start priming the body early for having a baby. She explains 4 “big picture” actions a woman with PCOS should take when preparing for conception. These include: Getting her PCOS under control/ managing it Learning about her menstrual cycle and how to track her ovulation Perhaps consulting with a therapist regarding any unresolved emotional or psychological issues Working with her doctor Ultimately, what is most important is for a woman to get the data that she needs to learn about her body so she can begin to optimize her fertility.   Finally, Stephanie talks about nutrient and gut testing and how these tests can often be self-administered from home. She then stresses how changes in diet can be one of the most important interventions a woman can make for her health and how this can help to alleviate a variety of symptoms, many of which directly impact mood, gut health, and fertility.   What You’ll Learn in This Podcast Episode: Information about the gut-brain connection Tips for women with PCOS who are preparing for conception Nutritional advice for optimizing fertility Information regarding nutrient testing and gut testing What a “plant-based diet” really means How eating seeds can help with PMS symptoms   Helpful Links: Check out Stephanie’s website and download her Ultimate PCOS Meal Plan at https://www.stephaniepaverrd.com/   Follow Stephanie on Instagram @stephaniepaverrd   Have any topic suggestions? Shoot me a message on Instagram @pcosnutritionistdafna

Welcome back ladies to a special episode of the Down to Earth PCOS Podcast! Today I interview Zoe Klein, a Toronto-based social worker who primarily works with individuals struggling with eating disorders, specifically binge eating. Because many women with PCOS struggle with binge eating, today Zoe sits down with me to talk about her personal journey with the disorder, offering tips and advice for how someone can begin recovery.    Zoe shares with listeners both her experiences with binge eating as well as the difficulties she faced to get diagnosed with PCOS, talking about the ways in which women can often struggle to find validation for what their body is feeling and the problems they may be facing. Because of this, Zoe encourages women to trust in what their body is telling them and to seek out those who will listen.    To help educate listeners more about binge eating, Zoe defines what the disorder is and how it is different from occasionally eating a large meal or lots of dessert. Instead, Zoe explains how binge eating is often associated with feelings of shame, anxiety, or anger and can develop from believing there is a certain morality surrounding one’s appetite and relationship to food.    To help those listeners who may be struggling with binge eating disorder, Zoe recommends first consulting with a social worker or therapist as well as a nutritionist or doctor in order to receive comprehensive care. She also shares strategies for how to better identify and manage trigger foods that may make a person feel a loss of control. Finally, she explains how journaling can serve as an important tool for managing binge eating and can be used to help identify patterns of behavior and what needs a person is using binge eating to fulfill.    Zoe encourages listeners to follow her on social media for more content concerning binge eating and reminds them that full recovery is possible from this disorder and that much of it lies in learning to trust yourself to make good choices for your body.    What You’ll Learn in Today’s Podcast Episode: A definition for binge eating disorder Advice for how to start healing from binge eating disorder Tips for managing trigger foods or foods that may make you feel a loss of control Why it’s important to consult a social worker or therapist if you believe you have an eating disorder How journaling can be a helpful tool for healing    Helpful Links: Connect with Zoe on Instagram @zoekleinsocialwork Be sure to check out my PCOS Insiders Facebook Group where I share videos every week at: https://www.facebook.com/groups/pcosinsiders I’m currently taking on new clients for one-on-one coaching. Interested? Book an introductory call with me at: dafnachazin.com/apply Have any topic suggestions? Shoot me a message on Instagram @pcosnutritionistdafna

Welcome back, Ladies! On today’s episode, I talk about dairy - how it interacts with our bodies, what kind of dairy is best to consume, and whether or not you should consider cutting it from your diet. This episode is designed to help you make an informed decision regarding your personal dairy consumption so that your diet can become better designed to help alleviate your PCOS symptoms. Anyone who has worked with me in the past knows that I don’t believe in diet restrictions. I don’t believe women with PCOS need to eliminate everything from their diets but instead want to help them understand what they may be consuming that is potentially triggering their symptoms. Therefore, when considering what kind or how much dairy to include in your diet, you have to look at your own personal symptoms.  When I talk about dairy, I’m referring to cow’s milk and its products, which are high in the Insulin-like Growth Factor (IGF) hormone known for triggering acne. Therefore, if acne is a symptom you’re struggling with, you may consider eliminating or cutting back on your dairy intake. In addition to IGF, it’s important to pay attention to milk’s glycemic index, which is relatively high and therefore can cause spikes in blood sugar.  I end today’s episode by recommending how many servings of dairy to have per day, nutrient alternatives to dairy, and milk substitutes. I suggest three criteria for milk replacements concerning calories, sugar, and calcium and explain the differences between the different types of milk replacements.  Because women with PCOS already have a complicated relationship with food, it’s important to make sure that whatever plan you put into place, it feels sustainable. By doing so, you can reduce symptoms, prevent cravings, and still find joy in your diet.  What You’ll Learn in This Podcast Episode: Advice for which dairy products to consume, reduce, or eliminate Information about the growth hormone IGF and how it affects our bodies The differences between high-fat milk and low-fat milk The differences between soft cheeses and hard cheeses Examples of how you may distribute your daily servings of dairy Food recommendations for alternatives sources of vitamin D and calcium Recommendations for milk substitutes    Helpful Links: Be sure to check out my PCOS Insiders Facebook Group where I share videos every week at: https://www.facebook.com/groups/pcosinsiders I’m currently taking on new clients for one-on-one coaching. Interested? Book an introductory call with me at: dafnachazin.com/apply Have any topic suggestions? Shoot me a message on Instagram @pcosnutritionistdafna

Hello Ladies, and thank you for joining me for another episode of the Down To Earth PCOS Nutrition Podcast!   Today's episode is one I shared with my PCOS Insiders Facebook Community, and it is geared to helping you learn strategies to manage your emotions during COVID-19.   I don’t think that anyone could have expected just how quickly and how deeply this would affect our day-to-day lifestyle. I know that for me I have been personally affected too!   It can be difficult knowing that we no longer can carry on with our normal routines, and I understand how that can deeply impact the way you feel and the way you eat.   However, the good news is, that even with the restrictions that are in place right now, there are still very simple, practical things you can be doing each day to feel better. You can adjust yourself to a “new normal” by creating a new healthy routine for yourself.    Although, I know that emotional eating is something we are all prone to especially during this time of stress, worry, and anxiety, and the feeling that there isn't much to do other than eat-- I want to remind you to eat mindfully and make your physical and mental health a priority during this time.   Be aware not only of what you consume food-wise, but now more than ever, you need to be mindful of what you consume mentally. It's perfectly okay to unplug from social media, or from negativity on the news and simply take time to yourself to focus on your mental, emotional, and physical health.    Rather than focusing on the things you cannot control, focus on what you do have the power control.   Your physical and mental health is something you can control. You can take measures to protect yourself from the things that are not good for you.   Whether that's in regards to food or staying away from any form of negativity and replacing that with positivity, good eating habits, and a healthy routine-- do what you need to manage your emotions in a healthy way.    Know that, although we are in a time of social distancing, that does not mean you need to isolate yourself completely. It's great for your health to stay connected with others.   In this episode, I share with you what I'm doing to stay connected and proactive in communicating with people. All of this, while still practicing social distancing and while staying at home.      What You’ll Learn in Today’s Podcast Learn to manage your emotions proactively with intention Strategies to manage your emotions What to implement daily to reduce anxiety How to boost your mood and brain health Ways to feel less stressed and more energetic How to manage your emotions through mindful eating  Controlling what you consume How to stay connected during social distancing Healthy emotional outlets Helpful Links: I’m currently taking on new clients for one-on-one coaching. Interested? Book an introductory call with me at: dafnachazin.com/apply If you’re not following me on social media, what are you waiting for? Follow me on Instagram @pcosnutritionistdafna and on Facebook.

Hello Ladies, and thank you for joining me for another episode of the Down To Earth PCOS Nutrition Podcast! On today’s episode, I talk about the dieting trend of setting a goal-weight and why it can be problematic.    Setting a goal-weight is a concept many dieting practices encourage and is one that I’ve even used for my own clients in the past. Recently, however, I’ve realized that oftentimes setting a goal-weight does not serve many women and can cause more harm than good. While setting goals along your health journey can be a powerful tool for success, setting a goal-weight for yourself is different and can lead you in the wrong direction.    While the point of today’s episode isn’t to convince you to NOT set a goal-weight, I want to explain why it might be worth letting go. Therefore, I cover 5 reasons setting a goal-weight may not be beneficial. These include: It completely disregards your health and makes you detach from how your body feels both physically and emotionally It doesn’t address maintenance and therefore may not be sustainable It steals your joy and diminishes your real progress It facilitates an obsession with numbers that can lead to disordered eating It signals an artificial endpoint   Creating a healthy lifestyle for yourself is about continuing to show up and do the work, and because sustainability is so key to this success, it’s important to create habits manageable and achievable for the rest of your life and not ones that end once you reach a made-up number.    What You’ll Learn in Today’s Podcast: The difference between setting healthy diet goals for yourself and setting a goal-weight Recommendations for alternative health goals to set for yourself Five reasons setting a goal weight can be problematic or unhelpful Examples of quality, healthy-life victories to celebrate that don’t involve a goal-weight   Helpful Links: I’m currently taking on new clients for one-on-one coaching. Interested? Book an introductory call with me at: dafnachazin.com/apply

Hello everyone! Today's bonus episode is an episode that I recorded in a Facebook Live video, within my PCOS Insiders Facebook community. I am talking all about the Keto diet, which is a widely popular low carb, high fat, low fiber diet. I am also answering your top burning questions at the end of this episode. In this episode, I go into my top 5 reasons why the Keto Diet is NOT good for PCOS.  However, I do think that with healthy significant modifications, and if done correctly, then the Keto Diet might be able to work for you if you still decide that this is something you want to try. So, although I'm not a fan of Keto, I do feel that providing you with the support and insight you need is important and therefore you will find that I provide you with healthy alternative options to make the Keto Diet work most effectively for you. Ultimately, I do not recommend this diet for PCOS, for the reasons you'll find in this episode and long-term it is not a sustainable eating lifestyle.    Here are some highlights of this bonus episode:   5 Reasons Why Keto Diet is NOT good for PCOS Bad for insulin resistance because of the saturated fats, making your body less metabolically efficient causing issues such as acne, weight gain, and missing periods. Increases cortisol ultimately resulting in inflammation and negatively affects hormones.  Low on fiber, creating problems with eliminating healthy gut bacteria, causing bowel movement problems, creating higher estrogen levels, higher cortisol levels and increases risk for cancer Creates thyroid problems  Isn't sustainable long term   If you have any questions you'd like to ask about the Keto Diet for PCOS, join me in the PCOS Insiders Facebook group to ask your questions.   Also, if you're wanting to try the Keto Diet but need it modified to help you with your PCOS, and you want to make sure you're doing it right, in a healthy way, work with me 1:1 and I'll provide you the guidance and support you need by emailing me at: [email protected]   What You’ll Learn in Today’s Episode: What the Keto Diet is Why it's so popular and what's the big deal about it Understanding the stages of the Keto Diet Why the Keto weight loss results don't last Why it may not work for you if you have PCOS Modifications and alternatives you can make to have it work for you when you have PCOS Understanding the effects Keto has on PCOS The detrimental effects on gut bacteria and its importance   Helpful Links: Facebook Group PCOS Insiders: https://www.facebook.com/groups/pcosinsiders I’m currently taking on new clients for one-on-one coaching. If you need support in creating a healthy lifelong sustainable eating lifestyle, or would like to create a modified Keto Diet that works for your PCOS, connect with me at: dafnachazin.com/apply If you’re not following me on social media, what are you waiting for? Follow me on Instagram @pcosnutritionistdafna and on Facebook. Check out Episode 39, for Easy Diet Changes to Make for PCOS  

Hello everyone! On today’s episode, I talk about a topic key to achieving your health goals: motivation.  Motivation is what can keep us committed to a healthy lifestyle day-in and day-out, especially during challenging times in our lives when stress and anxiety may tempt us to simply give up. Because of this, today I share with listeners three questions they can ask themselves to better understand their own motivations and share with them the common themes I’ve found in my own clients’ answers to these same questions.    The first question I encourage listeners to think about is: What is your Big Why? This question encourages you to think about your reason for wanting to change your health. More so than just “wanting to lose weight,” the answer to this question should be meaningful and compelling so that it can drive you to stay invested in moving towards your goals. For my own clients, they found that their Big Why was most impactful when it was driven by true emotion or would lead to a life-changing outcome. While our Big Whys may evolve over time, being able to identity it is the first step to locking in your personal motivation.   The second question listeners should ask themselves is: What do you think about to stay focused daily? The key to staying focused is planning. By planning ahead and trusting in the plan, my clients have had success with preventing themselves from getting trapped in negative mindsets and instead set habits that they know will work and give them results.   The third question I pose to listeners is: When you get discouraged, what do you do or tell yourself that helps? Many of my clients offer their own personal mantras and solutions to this obstacle, many of them citing their return to the assurance that one mistake or slip-up doesn’t define them and can always be corrected in the next meal.    By reflecting on these questions in your own life and taking the time to identify and interrogate your answers, you can better sharpen your motivation and use it to inspire you throughout your health journey, even on the most difficult of days.    What You’ll Learn in Today’s Episode: Why your Big Why needs to be deep and meaningful and go beyond simply wanting to lose weight Why emotionally-charged motivations can be the strongest motivations Some mantras and affirmations others use to get them through difficult moments in their health journey Strategies for staying focused daily when it comes to achieving your health goals Helpful Links: I’m currently taking on new clients for one-on-one coaching. Interested? Book an introductory call with me at: dafnachazin.com/apply

In Episode 43, I laid out 3 steps you can take to create a new routine for yourself. In today's Bonus Episode, we're taking it a step further and I'm talking about the 7  Habits You CAN Practice Right Now to help you create a healthy routine.  My hope is that by now you have gotten into a new normal. I know that many of us are still dealing with many issues, including the stress and anxiety that relates to the Coronavirus. I hope that you are safe and well and are able to find a new routine, having established new and healthy habits during this time. However, if you have not created healthy habits, then this episode is for you. What I talk to you about today is how you can implement 7 simple healthy food habits that you can start practicing right now to help you get into a healthy routine. I am here to make sure that during this season, you are not making excuses for why you cannot continue to be healthy because of the things you cannot control, but rather focusing on the things you can control--which is your health.  This episode is for you if: You have not been able to find a routine You are feeling a little lost Things are not going well for you as far as healthy eating and staying on track You feel that you have fallen off course and need help in setting a routine to get back on focus   What You’ll Learn in This Bonus Episode In this bonus episode, you will learn the 7 Habits You CAN Practice Right now to help you create a routine, which include : Creating a 24-Hour Food Plan Eat breakfast within 2 hours of waking up Having 3 Meals a Day  Having protein-based snacks Staying Hydrated Eating Mindfully Creating a Feeding Window for Structure Work with Me If you are interested in working with me so I can help you implement these things in your life, help you come up with a customized plan, hold you accountable, give you some structure and accountability, and a lot of good suggestions around nutrition and hormonal balance specifically for PCOS, I am offering my most popular nutrition package, it’s my Dutch Hormone Testing Package which includes:   30-minute discovery call with me to discuss the test (including instructions on when and how to take it), your goals and the type of results you can expect.  DUTCH test kit mailed to your house within 1 week 45-minute interpretation session to go over your results and discuss your nutrition plan  Customized meal plan including grocery list and meal ideas Supplement regimen based on your results to enhance your nutrition plan Unlimited access to me via text, chat or email for 2 months.    You can learn more and sign up at: https://p.bttr.to/3dv1zkz   Helpful Links:  Email me at: [email protected] Join me on IG: @pcosnutritionistdafna Check out my new private Facebook group: https://www.facebook.com/groups/pcosinsiders/ Revisit Episode 43: Finding A New Routine (Coronavirus Edition) (https://dafnachazin.com/ep43/)

Hello Ladies, and welcome back to the newly renamed Down To Earth PCOS Nutrition Podcast! Today’s episode addresses the many anxieties and fears you may be having amidst the current healthcare crisis and coronavirus pandemic. What’s going on in the world right now has had a dramatic impact on all of us and our daily lives, and it’s easy to feel scared by the unknown. Because of this, I share with you some advice and tips for overcoming a doom-and-gloom mindset and how to use this time to continue maintaining your progress and moving forward.  Rather than focusing on what you can’t control during this time and throwing all of your healthy intentions away, I encourage you to shift your energy right now and instead focus on how you can continue to practice healthy choices.  I warn against the dangers of the limiting beliefs we might be experiencing, explaining that the best way to counter these is with 3 simple words: “But I can.” I explain how these words can help to trick the brain into practicing creative problem-solving and motivate you into taking action. In addition to actively managing your mindset, I also recommend establishing a new routine. Establishing a new routine can be a powerful way to keep you focused on your goals and prevent you from slipping into bad health habits. Therefore, I lay out 3 steps you can take to create a new routine for yourself centered around healthy eating and self-care. These include: Identify 3 non-negotiable healthy habits that will help you to feel good right now Commit to taking 10 minutes each evening for the next few weeks to plan your next day and schedule these non-negotiables into your calendar Practice accountability by checking in daily or weekly to report progress and brainstorm ideas to overcome obstacles   There will be an end to the current chaos in the world, and by establishing a new healthy routine and actively managing our mindsets, we can get through this difficult time and ultimately come out stronger and more empowered.    What You’ll Learn in This Podcast Episode: How to use gratitude to shift from a negative to a more positive mindset A definition for “limiting beliefs” and how they can keep us stuck  How to use the phrase “but I can” when dealing with new health obstacles Suggestions for possible non-negotiables you can incorporate into your daily routine Why having a routine is so vital to accomplishing your health goals   Helpful Links:  Email me at: [email protected] Join me on IG: @pcosnutritionistdafna Check out my new private Facebook group: https://www.facebook.com/groups/pcosinsiders/   Revisit Episode 1 - Can limiting beliefs affect your weight?: https://dafnachazin.com/can-limiting-beliefs-affect-your-weight/

Hey there! Welcome back to another episode of the Slim & Satisfied podcast. I am so happy you're here! Today's we'll discuss what it means to do the BASICS. When it comes to healthy eating, there are a few simple, elementary habits that are essential for your success! Without them, you'll build your habits on a rocky foundation that will likely not last long. I know this since I've seen it time and time again with my clients.  I chose to focus on this topic since I find that many women are not sure where to start their journey and often get "lost" since they're following what's trendy instead of doing the BASICS first. If you've ever thought of starting a new vitamin supplement, a workout routine that seems like a good fit or an online challenge that has you cutting back on all carbs- you're likely familiar with the temporary results these gimmicky thing produce.  I firmly believe that anyone looking to truly change their health, must start with a few basics that are actually easy to implement and set the stage for a lifelong healthy eating journey. Want to know what they are? Tune in to this episode. I have also put a summary of what I've discussed below.  What are the basics? Diet Clean up the junk Eat when you’re truly hungry Have vegetables daily and at every meal No liquid calories Mindset Let go of all or nothing mentality  Be nice to yourself Ask better questions that move you forward  Behavior Do what you say you’re going to do!  Develop consistency and keep at it Practice imperfect planning every day Links mentioned in this episode: I have a brand new, free MASTERCLASS: 3 Expert Secrets to A PCOS-Weight Loss Plan That Actually Works! In it you'll discover the reason why most women can't seem to lose weight and reduce symptoms, what is currently working for my clients with PCOS and how to finally get on track with healthy eating and ditch the diets. To save your spot go to: www.dafnachazin.com/masterclass  Questions? Or interested in becoming a client? Email me at [email protected]. If you’re not following me on social media, what are you waiting for? Follow me on Instagram @pcosnutritionistdafnaand on Facebook.

In today's podcast episode, I share a recent video from my FB group PCOS INSIDERS about how to manage cravings when you have PCOS. In it, I explain what cravings really are, why they are happening and what to do to reduce the intensity. Why is this important?  About 97% of people experience cravings, so it’s entirely normal. In fact, we are hard-wired to crave food as it is one of the body's survival mechanisms. However, women diagnosed with PCOS experience strong cravings the entire month, not just around their menstrual cycle. There are many reasons why cravings can get out of control, such as insulin resistance, going too long without eating, hormonal fluctuations, lack of sleep and anxiety. And if you only focus on adding supplements and not addressing the underlying cause, you may not be getting the results you desire. Not sure what to do about your cravings? We’ll cover a variety of strategies to consider to reduce cravings, especially how food and sleep can be your truest source of healing. Plus, at the end of this episode, I answer questions from my group members about specific cravings and what they might add to their diet or supplement in order to reduce the cravings! What you’ll learn in this episode: What cravings really are and why they are completely normal Why we think people experience cravings and what could be happening for you The role of dopamine and cortisol as it relates to your cravings What can you do to manage cravings and get them under control A little bit about how you can work with anxiety as the root of cravings The two supplements I recommend to all women with PCOS Links mentioned in this episodeJoin PCOS Insiders Download the PCOS Plan Ep. 34 – How to Tell if You Have Anxiety Ep. 11 – PCOS Basics: Part 3 - Supplements Questions? Or interested in becoming a client? Email me at [email protected]. If you’re not following me on social media, what are you waiting for? Follow me on Instagram @pcosnutritionistdafna and on Facebook.

In today's episode, I share all about how to deal with insulin resistance if you have PCOS. If you’re dealing with all of the classical symptoms of PCOS, including weight loss, insulin resistance most likely is the root cause. Between 70%-90% of women with PCOS are also diagnosed with insulin resistance (or are experiencing the symptoms). But good news! Today we explore the lifestyle changes that will help you manage and balance insulin resistance, including nutrition, sleep and supplementation. Not sure if you are insulin resistant? We’ll cover what tests you can request from your physician and specialists I recommend. Plus, in this episode I answer questions from listeners related to weight loss and how to make lifestyle changes when you’re dealing with picky eaters at home. Tune in now to learn about how you can manage insulin resistance and get back on the road to recovery. What you’ll learn in this episode: Overview of insulin resistance and risk factors How to determine if you’re insulin resistant and what tests to request from your healthcare provider Lifestyle changes you can make to manage and balance you’re your body if you are insulin resistant How to manage your weight when dealing with insulin resistance How do deal with children who are picky eaters Links mentioned in this episodeJoin PCOS Insiders HOMA-IR Calculator Ep. 9 – PCOS Basics: Part 1 – Eating Well Ep. 10 – PCOS Basics: Part 2 – Boosting Success Ep. 11 – PCOS Basics: Part 3 - Supplements Questions? Or interested in becoming a client? Email me at [email protected]. If you’re not following me on social media, what are you waiting for? Follow me on Instagram @pcosnutritionistdafna and on Facebook.

In today's episode, I share the 5 simple diet tweaks you can make in order to heal PCOS. So, if you’ve been just diagnosed with PCOS or if you’ve had it for a while and you’re just getting started with healing your body, this episode is a great place to start. These 5 simple changes are sustainable and highly effective, and that’s super important in supporting you in getting healthy and healing your body. I also share why it’s important to become a highly-educated patient. You want to understand what is going on in your body and have every right to ask questions of your healthcare provider. When you’re informed, you’ll be better able to make strides towards improving your health. I explain more about why cutting calories doesn’t work for you because 90% of women with PCOS experience insulin resistance. So, lowering insulin is the first step you need. You want an approach that’s customized and tailored to your condition and your needs. Tune in now to learn about all of this and why breakfast is the most important meal of your day as well as how to include vegetables and the right amount of protein to support your weight loss. What you’ll learn in this episode: What to do if you’ve just been recently diagnosed with PCOS How to be a high-educated patient and what to ask your healthcare provider Why you should not jump on the trendy diet bandwagon The right amount of protein for your meals and why you don’t have to give up carbs More about superfoods proven to help heal PCOS Links mentioned in this episodeFREE* PCOS-Proof Kitchen Guide Questions? Or interested in becoming a client? Email me at [email protected]. If you’re not following me on social media, what are you waiting for? Follow me on Instagram @pcosnutritionistdafna and on Facebook.

Welcome Back! In today's episode Dafna speaks about managing appetite. So many women with PCOS struggle with hunger, cravings and a strong desire to eat throughout the day. This may the result of hormonal imbalances or habits that formed over time. Regardless of the reason someone feels the need to eat frequently, it's important to identify the type of hunger we experience and then manage it appropriately. This, in turn, will help reach our health goals, and specifically weight loss goals, more quickly and easily.  Head Hunger Versus Body Hunger To truly become mindful and in touch with our body, it's important to recognize the TYPE of hunger we're experiencing. Of course, true bodily hunger is an innate response to lack of fuel in the system and needs to be answered with the right type of nutrition. But what about head hunger? This type of hunger is usually more emotional. In this part of the episode, Dafna will provide 4 questions you can ask yourself to identify whether you're experiencing head hunger or body hunger. How to Manage Body Hunger Managing true hunger can be done in various ways. Dafna will discuss what are the most effective strategies to reduce hunger so you can stick with a healthy meal plan more comfortably. These include using a hunger scale, hydration and proper timing and spacing of meals.  What you'll learn in this episode: Why controlling appetite can help you meet your health and weight goals How to recognize the difference between head and body hunger How to use a hunger scale to check in with your body Additional strategies you can use to reduce hunger during the day. Helpful Links: Questions, or interested in becoming a client? Email me at: [email protected] Join me on IG and Facebook for more healthy tips and suggestions: @pcosnutritionistdafna    

Hello and welcome back! Thank you for joining me on another episode of The Slim & Satisfied Podcast.  On today’s episode, I talk about how to set the right goals for yourself and come up with a meal and lifestyle plan that’s easy for you to implement and sustainable to maintain. Oftentimes, people do not set the right type of goals for themselves, and this is why they ultimately fail. We receive so many mixed messages and advice when it comes to achieving our health goals that it’s easy to become stuck in an ineffective plan. To prevent against this, I explain some of the best ways to begin building solid, achievable goals for yourself.    First, you need to spend time thinking about what your goal should be by reflecting on what behaviors are happening most frequently in your life right now that do not align with your health goals. By focusing on adjusting our most frequent behaviors, this will lead to the biggest impact. I then explain the three building blocks to a good goal: It’s specific It’s realistic It has a numerical component   You want to make sure that you are setting goals appropriate for where you are right now in your life. By starting with small adjustments, you’re less likely to experience burnout and are more likely to create lasting behaviors you can then continue to build upon and maintain.   As we begin 2020, rather than wasting energy wishing for a change in your life, start by setting powerful goals that can help with healing your body and getting healthy. Things won’t change unless you do something to change them. As always, I am happy to be your guide along this journey, so feel free to reach out, share your goals with me, or we can work together to create some that will propel you towards progress.    What You’ll Learn in Today’s Episode: Why New Year’s resolutions often fail Why it’s best to start small when setting goals for yourself How adding numbers to your goals makes them more achievable Advice for possible behaviors in your life to begin changing and how to do so   Helpful Links: Questions, or interested in becoming a client? Email me at: [email protected] Join me on IG and Facebook for more healthy tips and suggestions: @pcosnutritionistdafna

On today’s episode, I focus on clarifying two important aspects of healthy eating I often receive numerous questions about: meal timing and snacking.   When it comes to eating, timing does matter. Studies have shown that rather than eating bigger meals later in the day, as most families in the U.S. do, it’s actually healthier to frontload your calories and eat larger meals earlier. Eating your biggest meal later in the day isn’t conducive to healthy eating because these calories often get converted into fat and are stored, leading to an increased risk of high cholesterol, diabetes, and other metabolic problems, especially for women with PCOS.    Therefore, I recommend eating a lighter meal at night, something that I know isn’t conducive for every lifestyle. Because of this, I encourage listeners to flip-flop lunch and dinner 2-3 times a week in order to begin practicing better meal timing in an easier way.    The second half of today’s episode then focuses on snacking. Eating 1-2 snacks a day can help with appetite control and can prevent against overeating. However, if you are someone who uses snacking to help manage hunger, I recommend being strategic about your snacking in 3 specific ways. These include: Making sure your snacks are pre-portioned Making sure your snacks are pre-planned so that you know what time of day you’re going to be eating which snack Making sure your snack always contains a protein   By following these guidelines, you’ll be able to begin building better eating habits concerning meal timing and snacking, just in time for the new year. Begin 2020 by getting healthier and healing your body, a journey I hope to continue with you throughout the year. So please, make sure to subscribe and leave a review, and let’s start this new decade off together!    What You’ll Learn in This Podcast Episode: Meal suggestions for smaller dinners, bigger breakfasts, and healthy snacking How managing meal timing contributes to healthier eating habits  The importance of managing insulin for women with PCOS Why eating three healthy meals a day is better than eating several small meals a day   Helpful Links: Questions, or interested in becoming a client? Email me at: [email protected] Visit me on IG to check out my IGTV video on snacking for more tips: @pcosnutritionistdafna

Hello ladies! On today’s episode, I talk about the best ways to set up a healthy eating environment in your own home.    Food studies have shown that our food environment directly influences our food decisions. Oftentimes, an unhealthy food environment leads to mindless eating just because of its setup. Therefore, in today’s episode, I want to share with you small changes you can make to your home environment that can lead to major changes for the better in the way that you eat.   Because the kitchen is where most food decisions in the house are made, this is where your best investment for change will be. Therefore, I recommend focusing on 3 specific areas in your kitchen that, when better organized, can lead to more intentional and strategic eating.    3 Areas in Your Kitchen to Better Organize: Kitchen Counters: Minimize their clutter to reduce stress and visual exposure to unhealthy food Pantry: Downsize large snack quantities and streamline snacking options in order to prevent temptation and reduce food decisions Fridge: Ignore the common fridge design and keep healthy foods at eye-level and grouped according to easy, healthy food combinations    Along with discussing these key points, I also expand on additional ways to make these three areas best designed for healthy food decisions.  When it comes to weight-loss, eating less sugar, getting rid of cravings, or other healthy eating goals, unfortunately having good intentions is not always enough. Instead, we need to think more about the situations and environments we’re putting ourselves in and how by being mindful of these environments, we can gain better control over what we put into our bodies.     What You’ll Learn in This Podcast Episode: How our environments can lead to mindless eating Why people eat more in a disorganized kitchen vs. a tidy kitchen Tips for visually exposing yourself to healthy food options Why bulk packaging can lead to increased, unhealthy snacking  Suggestions for how to make healthy food in your fridge easily accessible for those on the go    Helpful Links: Emma Anderson’s “Live Life Organized with Emma” blog: https://www.llowithemma.com/blog/   Episode 23 - “Organizing Your Kitchen with Emma Anderson”: https://dafnachazin.com/organize-your-kitchen/   For tips on purging your kitchen, find my “PCOS-Proof Kitchen Guide” at: dafnachazin.com/pcosplan   Questions, or interested in becoming a client? Email me at: [email protected]   Join me on IG and Facebook: @pcosnutritionistdafna

On today’s episode, I interview a very special guest - my sister, Liat Haim! Liat is a licensed professional counselor and therapist who specializes in working with children and young adults with mood disorders. Together, the two of us talk about today’s topic: anxiety. Women with PCOS are far more likely to suffer from anxiety, and so Liat offers her professional advice on how to recognize when it is becoming unhealthy and negatively affecting our lives and what can be done to help resolve this.    Liat explains that anxiety is a normal human emotion that everyone experiences, and that it can be helpful when it comes to having to perform under pressure. She clarifies that anxiety really only becomes a problem when it begins to interfere with everyday life tasks and starts to dictate what someone can and cannot do.    In order to help you recognize whether the anxiety you’re experiencing might be unhealthy, Liat then explains how to tell when our bodies are experiencing too much anxiety by describing four groups of symptoms: physical, emotional, cognitive, and behavioral. She then encourages listeners to learn to recognize their own personal symptoms, as they can differ for each person.   Liat and I then conclude our conversation with Liat offering five basic techniques a person can use to help manage their anxiety. These include:  Being sure to get enough sleep Exercising on a daily basis Limiting the amount of caffeine and alcohol we consume Eating a well-balanced meal Making sure we have a strong support system    According to Liat, “It’s important for people to understand that there is a solution for the way that they feel.” We don’t have to stay stuck in our stress and anxiety. How we feel and how we perceive ourselves directly impact our ability to enact change within our lives, and by being able to better deal with life’s stressors, we’ll be more likely to make healthier choices and feel better about ourselves.    What You’ll Learn in This Episode: How to differentiate between normal and unhealthy anxiety Different physical, cognitive, emotional, and behavioral symptoms of anxiety The importance of giving our brain a break during the day and ways to do this How food improves or worsens our ability to deal with life’s stressors How planning ahead can help to reduce stress    Helpful Links: Questions, or interested in becoming a client? Email me at: [email protected] Join me on IG and send me a DM: @pcosnutritionistdafna

Hello and welcome back to the Slim & Satisfied Podcast! As the new year approaches, I want to share with all of you the one diet you should consider following for 2020: The Mediterranean Diet. This diet is the one I successfully use in my practice with many of my PCOS clients. The reason I feel strongly that this is the ONE diet that's healthy across the board is that it has been proven to be highly effective in reducing disease risk and is also highly enjoyable and easy to stick with, which is a major downside of other plans. With some minor tweaks, this style of eating can truly help you reach most, if not all, your health goals in 2020! Studies have shown that a Mediterranean diet can offer incredible benefits such as improved cardiovascular health, longevity, and weight loss. I especially like this diet for PCOS weight-loss because it is designed to help reduce inflammation as well as insulin-resistance, and it can even help women with issues such as fertility, cravings and acne.  So, in this episode, I offer 10 simple, easy quick ways to begin a Mediterranean diet. These include:  Having fish as a source of protein 2-3 times per week Using olive oil generously, incorporating about ½ cup of olive oil into your diet each day Adopting a produce-first approach Eating 2 servings of fruit per day while making sure to portion control and pair them properly Including 1.5oz of nuts in your diet each day Focusing on whole-grains, specifically uncommon grains like farro, millet and bulgur wheat Flavoring everything with herbs, not salt Moderating alcohol consumption Eating slowly and savor your food Making lunch your biggest meal of the day  I recommend starting out by incorporating 2-3 of these into your diet. If they work, you can add more, and if they don’t, you can try different ones; you can pick and choose which strategies work best for you. As we’ve discussed in the past, lifestyle and food choices are more important than any other intervention for people with PCOS, and the success of this diet lies in how sustainable and enjoyable it can be without it feeling restrictive. Give it a shot and let me know what you think.  What You’ll Learn in This Episode:  The history and science behind the Mediterraean diet The health benefits of a Mediterranean diet and how it can specifically help with health problems associated with PCOS  10 ways to begin a Mediterraean diet  Strategies for incorporating food recommendations into your diet Why mindfulness when eating can assist with weight-loss Helpful Links: Find my “PCOS-Proof Kitchen Guide” with collected recipes at: www.dafnachazin.com/pcosplan Questions, or interested in becoming a client? Email me at: [email protected] Join me on IG and send me a DM: @pcosnutritionistdafna

Greetings ladies! Before we get started, tell me this, have you subscribed to the show yet? Please take a second to hit that subscribe button in your podcast app - I'll be putting out bonus episodes you don't want to miss! Today's episode of Slim and Satisfied is focused on preparing you for the holiday season, which is a challenging time for many of us. The temptation from food, financial obligations, social interactions and time spent with family and friends can often feel stressful and lead to unhealthy food choices. However, we will not be talking about how to make the best food decisions on this episode, per se. But rather, discuss the important mindset shifts that will reduce stress, help you feel more in control as well as teach you how to set boundaries so that you can stay on track for the next month or so with ease.  Holiday Statistics  Studies show that people gain between 3-5 lbs each holiday season, and, that this weight does not come off after the season ends, unless we intentionally work to take it off. Over time, the accumulation of this weight can lead to significant weight changes, such as when we see women gain 20-30 lbs in a decade. It's significant! That's why finding ways to navigate the season in a healthy and mindful way can make a difference in the outcomes we experience. Changing our thinking can be pivotal to accomplish this. 3 Mindset Shifts to Adopt This Holiday Season  Set Your Intentions Ahead of Time- When you determine what the holidays truly mean to you, it will shape how you show up to parties and gatherings. This can mean you're focusing on being together and spending time with loved ones without placing too much emphasis on food and drinks.  Prioritize Your Food- let's face it, not every item on the holiday table means the same thing to you. We all have our holiday favorites and we all get maximal enjoyment from a small selection of special holiday foods. Those are our "Hell YES" foods. Everything else is by default a "Hell NO". Train Your NO Muscle - Think about it, are there times when you've said yes in a social situation or to a family member and actually said NO to yourself? Remember, there's a difference between being assertive and being aggressive. If you really want a certain outcome, you have to verbalize your boundaries and stick with them! What you'll learn in this episode: Why changing how you think is more powerful than thinking about your food choices. The 3 key mindset shifts that will help you stay on track and feel great about it this holiday season. How setting your intentions and prioritizing your choices creates a sense of empowerment and reduces anxiety and stress.  How to become assertive without offending so you can finally get what you need to continue your health journey without feeling like a victim or a jerk....  Helpful Links: Questions, or interested in becoming a client? Email me at: [email protected] Join me on IG: @pcosnutritionistdafna

Hey there and welcome back! Today's episode is special since I'll be interviewing Theresa Millerschoen, one of my current clients. I decided to have Theresa on the show since her story is inspirational and will likely resonate with you on multiple levels! Theresa's Story Theresa is a busy nurse who is also in graduate school. She has been struggling with PCOS symptoms such as weight gain, acne, oily hair, anxiety and migraines for years. After several weight loss attempts that were not successful she decided to make a significant lifestyle change. She will be sharing some of the habits she developed, what worked (and what didn't) and how she continues to work on improving her health every single day.  We will also discuss some of the current obstacles she's facing and what goals she will be practicing to continue her amazing success path.  What you'll learn in this episode: The way PCOS has impacted Theresa's body, both mentally and physically.  What Friday night routine she gave up as soon as she realized it wasn't serving her! The new healthy habits she has been adopting and how she find time for healthy eating. The recent hiccup that threw her off a bit, and how she plans to get her groove back! What goals, habits and mindsets she will be focusing on moving forward. Helpful Links: Questions, or interested in becoming a client? Email me at: [email protected] Join me on IG: @pcosnutritionistdafna

How many times have said to yourself: "I'm too busy to eat healthy"? I'm going to assume that you've done it more than once. If you're leading a busy lifestyle, as many of my clients do, you know the feeling that there is just not enough time in the day, let alone extra time for meal prepping, going to the gym or keeping up with your evening relaxation routine! However, over time, being overly busy and leaving no time for yourself can take a serious toll on your health. You're probably familiar with that, too.  Today's podcast episode is designed to help to change that. I will be sharing some simple ways to incorporate healthy eating into your current lifestyle, without spending hours a week in the kitchen. I will be encouraging you to make these changes a regular part of your routine so that you become more skilled in practicing them. Before implementing these strategies, however, I suggest making three important mindset shifts that will help you go from wishing for a healthier lifestyle to actually taking the action to achieve it.  These three mindset shifts include:  Making a change. If you want a different outcome, you have to do something different.  Understanding that fitting healthy eating into your schedule is going to take some sacrifice. Loving the process and getting excited about adding healthy behaviors into your day. I then share five different strategies for sprinkling healthy habits into your busy day. These include: Schedule two, ten-minute time blocks during your day for practicing healthy behaviors Keep meals simple and repetitive Take help from the store when it comes to meal-prep Be smart and efficient when cooking Have healthy snacks with you so you feel well-equipped for the day I recommend incorporating two or three of these practices into each day in order for you to begin creating easy, sustainable health habits.   What You’ll Learn in This Episode: Advice for practicing better time-management when it comes to eating. The importance of creating stress-free morning routines. Tips for using ten-minute blocks of time to set yourself up for healthy success. Ways to prep healthy food efficiently so that one day of cooking can last for several meals. Advice for “strategic snacking”. More tips, tricks and strategies can be found on my IG page, come say hi!

Hello ladies, and welcome back to the Slim & Satisfied Podcast!  On today’s episode, I discuss the 5 PCOS nutrition tips and myths you should ignore. Following up with our topic from last week’s episode, I reiterate that while the Internet, social media, and online blogs can offer community and great advice for women with PCOS, they can also perpetuate a lot of misinformation and make it difficult to decide between what’s credible and what isn’t. So, in today’s episode I want to help clarify some common diet misconceptions given to women with PCOS so as to help you not become distracted by unhelpful advice. Instead, I want to help clear away confusion and provide you with the tools for becoming more confident in your eating and health decisions.  Here are 5 PCOS Nutrition Tips to Ignore: 1. The Myth: You shouldn’t eat fruit/ you should eliminate ALL forms of sugar.  The Truth: Unprocessed fruit does have health benefits and naturally occurring fructose won’t significantly raise your blood sugar.  2. The Myth: Eat all the fat that you want. The Truth: This advice will make your insulin-resistance worse. Instead, pay attention to the type of fat you’re consuming, focusing on adding mono- and poly-unsaturated fats to your diet. 3. The Myth: Fill in the gaps of your diet with supplements. The Truth: Supplements should not be used to fill in the holes of a diet but rather be used to optimize what are already healthy behaviors.  4. The Myth: Gluten is inflammatory and should be avoided with PCOS. The Truth: There is no research that proves gluten is inflammatory, and eliminating gluten from your diet can be restrictive and cut out foods that could have potential health benefits.  5. The Myth: Eating smaller meals more frequently is beneficial for weight-loss for women with PCOS. The Truth: This technique does not work for most people because it’s a practice that constantly gives the body more food to digest than it needs. It also forces you to eat according to the clock rather than according to when you are hungry, which is not a healthy habit to create.    I elaborate on each of these points further within the podcast, offering alternative healthy behaviors in lieu of these common pieces of advice. Ultimately though, I want to encourage you to become educated about the health decisions you’re making so that you are prepared to make choices about your health that best work for you and are sustainable for your lifestyle.   What You’ll Learn in This Podcast Episode: The differences between processed and unprocessed fruit and the best ways to incorporate fruit into your diet What fats/foods to eliminate or cut back on in your diet and which to add more of Why eating smaller meals can be detrimental to your health plan and long-term healthy eating goals Advice for making sure you are not being too restrictive in your diet or over-complicating your food decisions   Helpful Links: Questions, or interested in becoming a client? Email me at: [email protected] Join me on IG or Facebook: @pcosnutritionistdafna

Hello and welcome back to the Slim & Satisfied Podcast!    On this episode, I ask listeners the question: Do you need to go on a social media diet? In asking this question, I encourage women to reflect on their social media use and how it may be fueling their eating or creating unhealthy habits that set them up for failure.    I recognize that social media is usually a double-edged sword, specifically for women with PCOS. This is often because women with PCOS fail to receive sufficient time and attention from their doctors and so are commonly left with generic or irrelevant advice regarding their health. Because of this, many women turn to the internet for advice and to feel connected, social media offering them a built-in community. However, while such a community can offer support and knowledge, social media can often become overwhelming because there is SO MUCH information, and it becomes difficult deciding who to trust.    So, to help you gauge your own social media consumption, I explain 3 reasons why it may be best to go on a social media diet: Not everyone is an expert, and knowing who you get your information from does matter  Information overload from social media can lead to self-procrastination or trap you in a no-action mode that prevents you from beginning your own health journey Social media is a time-trap that consumes precious parts of your day that could be used for developing healthy habits. It can also lead to negative feelings of comparison and self-judgment that only creates more anxiety and stress    You want to make sure that in your life you’re making decisions that serve you best and help you feel your best. So if you decide a social media diet is right for you, I then offer 3 tips for how to begin.  These tips include: Be selective about whose advice you follow and declutter your social media feeds  Go deep and not wide when choosing which content to engage with Set boundaries for yourself in terms of when you use social media    I expand upon each of these tips further in the podcast, offering suggestions for how to begin implementing them in your own life. Ultimately, I encourage you to make sure that the information you’re consuming is truly relevant and inspiring to you because this is the kind of information that will help to kick-start and encourage your own healthy habits.    What You’ll Learn in This Podcast Episode:  Why social media communities become so appealing to women with PCOS How to recognize the 3 types of people you often encounter online regarding PCOS advice and information Why consuming too much information on social media is detrimental to establishing healthy behaviors Tips for better information consumption  Advice for how to begin reducing the time you spend on social media   Helpful Links: PCOS Diva: https://pcosdiva.com/ PCOS Nutrition Center: https://www.pcosnutrition.com/ Questions, or interested in becoming a client? Email me at: [email protected] Join me on IG: @pcosnutritionistdafna

Hey there! This week's episode is from an IGTV video I recently shared on my page. It answers a common question I get asked which is: Should I follow a certain calorie level to lose weight with PCOS? The simple answer is: NO. You do not need to worry as much about calories, if your diet is incorporating the RIGHT type of foods. This, by the way, is part of the reason why calorie-focused diets such as Weight Watchers and Jenny Craig rarely work. They focus on numbers so much and do not teach you WHAT and HOW to eat. On this episode, I go through 3 main reasons I have seen calorie restriction fail to produce meaningful results for women with PCOS and briefly share what to do instead. The 3 reasons include: Calories are not going to balance hormones. Insulin resistance is more important to address first. Focusing on calories means an emphasis on quantity (not quality). Restricting calories can lead to diet mentality and a feeling of deprivation. Tune in to get all the details about this important topic. Want more guidance, support and practical tips? Join Dafna on Facebook or Instagram.

Hello Ladies! On this episode of the Slim & Satisfied Podcast, I focus on the topic of nighttime eating, what it looks like, its causes, and a few simple yet powerful strategies you can implement to help drop this habit. Nighttime eating is a common problem for those with poor blood sugar control or insulin resistance, which is often the case for those with PCOS. This makes women with PCOS more likely to gravitate towards nighttime eating for both physiological and emotional reasons.    Nighttime eating can quickly feed into unhealthy behaviors and cause a diet to fall apart. The main reason for this is that it can make women feel out of control; it perpetuates the feeling of being incapable and can lead to negative self-talk and feelings of shame and frustration that often lead to women giving up on their weight loss goals. Eating at night also means you are more likely to gain weight, and it can lead to other health problems. To avoid these two major pitfalls, in this episode I offer advice for avoiding this trap of nighttime eating and ways to keep yourself in the right mindset for success.   First, I look at the major causes for nighttime eating, identifying these to be: True Hunger, due to an inability to eat during the day Incorrect Meal Composition, aka, you’re eating too little protein or fat, leading to cravings and intense hunger Eating for Emotional Comfort or Short-Term Gratification   I then recommend several strategies for getting away from nighttime eating, suggesting that you pick one or two to focus on rather than trying to implement everything all at once. These strategies include: Meal Mapping: Plan out your meals one day at a time and stick with your plan Eat your “crave-food” earlier in the day Eat a fat- or protein-based snack as soon as your arrive home If your nighttime eating is largely emotionally based, perform a “Gut Check,” which is a process of raising awareness and self-reflection I expand further upon in the episode.    If you’d like more information or coaching beyond the advice I offer in this podcast as well as in my other episodes, I am currently taking new clients. So, feel free to reach out through my email, and we can get started on helping you lose weight and get healthier before 2019 ends!    What You’ll Learn in This Podcast Episode: How the psychological effects of nighttime eating can ruin a weight-loss plan The science behind why eating at night leads to weight-gain Strategies for learning how to meal-map and how this can help your long-term weight loss goals How journaling can make you feel more empowered and serve as an alternative to emotional eating Advice for flipping negative thoughts into self-affirmations and how to practice self-compassion through language   Helpful Links: Episode 1 - “Can Limiting Beliefs Affect Your Weight?”: https://dafnachazin.com/can-limiting-beliefs-affect-your-weight/ Episode 18 - “Get Your Mindset Right First. Here’s How”: https://dafnachazin.com/getting-your-mindset-right-first/ Questions, or interested in becoming a client? Email me at: [email protected] Join me on IG: @pcosnutritionistdafna

Hello and welcome back to the Slim & Satisfied Podcast with me, Dafna Chazin! Today I'll be sharing a topic that feels particularly personal and that is acne. I will be talking about some of the root causes of acne, the role of diet and what are some ways to alleviate acne through food. Many women with PCOS are forced to deal with acne even in their adult lives, largely because it is caused by hormonal imbalances such as having too much testosterone. To help explain this, I'll be sharing some of the current research around acne and diet and talk about the important ways we can change what we eat to reduce acne symptoms.  Because acne is often both painful and shameful, I share my own story about struggling with acne since I was a teenager with the hope of helping women with similar experiences. Doctors could not figure out the source of my acne; creams, cleansers, and antibiotics didn’t help; and it always felt like a problem that was impacting both my personal and social life. It wasn’t until I realized the connection between PCOS and my acne that it seemed like I finally had an answer as to why it hadn’t disappeared with puberty.   So now, better understanding the connection between hormonal imbalance and breakouts, I share with listeners some approaches to lessening acne, such as: Lowering your insulin Eliminating Dairy Aiming for a low glycemic diet  I also explain the benefits of incorporating antioxidants and probiotics (especially fermented foods) into your diet and how these can help to reduce acne flare-ups and inflammation.  It is important to note, however, that while these dietary practices can help to lessen the severity of acne, they will not eliminate it completely. Eating healthy and other self-care techniques such as yoga and stress reduction are not solutions to acne, and sometimes a medication is needed in order to first clear it away. Because of this, I recommend talking with a dermatologist and getting a comprehensive care plan to target acne in place.   What You’ll Learn in This Podcast Episode: The science behind the connection between PCOS and acne  Why dairy products and foods that increase blood sugar can worsen acne Why people in non-industrialized countries are less prone to acne and how we can learn from their diets Specific food recommendations that may help lessen the severity of acne The truth behind chocolate’s connection to acne breakouts  Finally, I am currently taking on new clients who are dealing with weight gain, cravings and acne as they relate to PCOS. Want to get healthier and heal you body? Contact me via the email below.  Helpful Links: Episode 22: How to PCOS-Proof Your Kitchen: https://dafnachazin.com/pcos-proof-kitchen-2/ Questions, or interested in becoming a client? Email me at: [email protected] Join me on IG: @dafna_chazin

Hello ladies! Welcome back to another episode of the Slim & Satisfied Podcast with me, Dafna Chazin. Today, I focus on what always seems to be one of the most difficult parts of healthy eating: Managing Hunger. People often report excessive hunger to be the main reason they couldn’t stick to a healthy eating plan. Thinking about being hungry can become all-consuming and most people view it as an unfortunate reality of weight-loss programs. Today, I want to help show you why this isn’t true in order to help prevent that anxiety over appetite that we so often associate with weight-loss goals.   Drawing from my own past experiences in a weight-loss program that led to me making some unhealthy decisions, in this episode I really advocate for the importance of building a healthy relationship to food physically, mentally, and emotionally. I encourage women to listen to their bodies, think more deeply about how they are defining their understanding of hunger, and to better organize their eating habits. It’s crucial we find out what often drives us to eat so that food can stop controlling us, and we can regain better control over our food decisions.    In order to begin this process, I offer 4 tips for managing hunger throughout your day. They include: Learn to identify real hunger vs. head hunger Taper off snacking, or, if you need a snack, make sure it is something protein-based Add more fiber through slow carbs to each meal Improve your hydration and consume most fluids between meals   By introducing these four practices into your life, you should be able to better develop a calorie-burning rhythm for your body that helps you to keep your meals on a consistent schedule and ward against overeating or eating when unnecessary. I elaborate more on each of these points in the podcast, so as to help you fully understand that weight-loss does not have to mean hunger and is a process that can be enjoyable as well as empowering.    What You’ll Learn in This Podcast:  Ways to recognize if your diet is too restrictive Strategies for helping you to identify what’s driving you to eat Advice for structuring your meals each day to ensure they are balanced and filling The importance of not skipping, skimping, or snacking Tips and practices for how to better stay hydrated throughout the day    Helpful Links: Find my “PCOS-Proof Kitchen Guide” at: www.dafnachazin.com/pcosplan Find my “Proven Path to Weight Loss Guide” at: www.dafnachazin.com/free Questions? Email me at: [email protected] Join me on IG: @dafna_chazin

Welcome back to The Slim & Satisfied Podcast! Today, I am joined by professional organizer, Emma Anderson. Emma works with women, particularly moms, to help them create systems for themselves and their families in their homes designed to eliminate overwhelm and establish a better sense of peace. Today, she shares with us how organizing your home (but specifically your kitchen) can help you to better meet your healthy eating goals. Emma explains how organization and the accomplishment of goals are closely linked. From her experience, she has found that when someone is organized, they are more likely to achieve the goals they have set for themselves. This is because organization allows you to create more space and therefore more opportunity, it can reduce the overwhelm of clutter that adds stress to the environment, and it trains the brain to be more decisive.  Emma also outlines the 4 areas to focus on when organizing the kitchen that will best encourage healthy eating habits. These include: Dishes: Keep only what you need to better streamline your eating Pantry: Decant the food/ remove it from the container whenever possible Countertops: Use these to keep your goals visible Fridge: Reorganize according to your goals and keep healthy foods at eye-level Emma shares advice for ways to begin organizing these spaces and the payoff of doing so. Rather than diving in all at once, however, she encourages us to recognize which area contributes to their biggest weakness in the kitchen and begin there. By doing so, you’ll be able to create a consistent system of organization that can then continue to be built upon in the future. What You’ll Learn in This Podcast Episode:  How organization influences decision making Ways to begin integrating systems and organizational processes into your daily life Advice for those who are indecisive on how to begin decluttering their lives Tips for how to create a kitchen that is organized according to your healthy eating goals   Helpful Links: Emma’s website: Live Life Organized with Emma Join Emma on IG: @llo_with_emma Questions? Email me at: [email protected] Join me on IG: @dafna_chazin

Hello everyone! Thank you for joining me, Dafna Chazin, for another episode of my Slim & Satisfied Podcast. In today’s episode, we continue our two-part series dedicated to helping you PCOS-proof your kitchen. To review, I’ve broken down this process into 3 steps, which include:  The 3P Purge (Which was covered on last week’s episode) Restocking your kitchen with the right foods Planning for how to incorporate these foods into your meals and snacks Today, I break down steps 2 and 3, emphasizing the importance of being intentional about our food choices. By choosing foods that we know are healing for PCOS, we can actively help to balance out our hormones in a way that addresses the root cause of common symptoms such as cravings, acne, weight gain and irregular cycles. In doing so, we can better manage aspects of our health such as blood-sugar, inflammation, and even fertility.  So, for step 2 of making your kitchen PCOS-proof, I encourage restocking your kitchen with hormone balancing staples, which I break down into 4 different types of food. These are: Slow Carbs, or carbohydrates that break down slowly over time Foods rich in antioxidants Healthy Fats Foods containing probiotics and prebiotics In the episode, I delve into how and why these foods in particular are good for our bodies and the health benefits that can come from swapping them into our diet. I provide many examples of foods that fall into one of these four categories and offer advice for what they may be used to replace. I also suggest ways for you to begin incorporating these foods into your diet so as to help make this process a simple and enjoyable one.   What You’ll Learn in This Episode: In this episode, I explain how to set up your PCOS-Proof Kitchen quickly and easily. I talk about the specific foods to bring into your home and how to use them to create meals. I also offer recommendations regarding the amount of each nutrient to consume on a daily basis as well as proper portion sizes. In doing so, I hope to provide you with a variety of options for creating a diet designed for PCOS-healing, more of which can be found in my “PCOS-Proof Kitchen Guide” listed below.  Helpful Links: Find my “PCOS-Proof Kitchen Guide” at: dafnachazin.com/pcosplan Episode 11: PCOS Basics Part 3 – Supplements: https://dafnachazin.com/episode-11-pcos-basics-part-3-supplements/ Questions? Email me at: [email protected] Join me on IG: @dafna_chazin