Intro To PCOS with Dani and Anamarie!

Welcome back to TLB Snack Chats!
In today’s episode, Anamarie and Dani sit down to unpack one of the most misunderstood conditions they see in practice: Polycystic Ovary Syndrome: PCOS. Both work with many clients navigating PCOS, and this conversation offers a compassionate, weight-neutral, and deeply practical overview for anyone wanting to better understand their symptoms.

What We Cover in This Episode
1. What PCOS Actually Is:
PCOS is a metabolic and reproductive disorder affecting roughly 1 in 10 people.
Symptoms and experiences vary widely from person to person.

Key diagnostic features include:
Irregular or absent periods
Clinical or lab signs of androgen excess, such as elevated testosterone or increased facial or body hair
Ovarian follicles “cysts” seen on ultrasound
Not everyone with PCOS has cysts, which is part of why the condition is so poorly named.

2. The Metabolic Side of PCOS - Not Just Reproductive!
Dani walks through the lesser-known components of PCOS, including:
Insulin resistance and increased risk of blood sugar imbalance
Higher likelihood of pre-diabetes, type 2 diabetes, high cholesterol, and hypertension
Why PCOS is truly an endocrine-metabolic-reproductive disorder, not simply a fertility issue

3. Common Myths About PCOS
The hosts debunk major misconceptions.

4. Nutrition Support for PCOS
Anamarie outlines what sustainable nourishment looks like:
Consistent meals/snacks every 3–4 hours
A mix of carbohydrates + protein + fiber at meals
Why removing entire food groups, especially carbohydrates, increases stress on the body
How nourishment supports energy levels, hormones, metabolism, and stress regulation

5. Movement & PCOS
The hosts discuss:
Why joyful, sustainable movement is more effective than rigid exercise rules
Movement’s role in insulin sensitivity, mood, and fatigue
Strength training as one option—not a requirement
How to build a positive relationship with movement without pressure or shame

6. Stress & Sleep
Stress and sleep profoundly affect PCOS symptoms. Key points include:
Sleep (7–9 hours) is a foundational need for hormone regulation
Poor sleep can worsen metabolic markers and symptoms
Gentle tools such as breathwork, therapy, mindfulness, journaling, and consistent nourishment can support the nervous system
TLB even has a guided breathwork video that viewers can access

7. Supplements for PCOS
Dani covers research-supported supplements, including:
Omega-3 fatty acids (from fish oil or foods like salmon, flaxseed, nuts)
Vitamin D (commonly low in PCOS, often requiring supplementation)
Inositol, especially the 40:1 myo-inositol to d-chiro inositol ratio, which helps with cycle regulation and insulin sensitivity
Why supplement choice should be personalized, high-quality, and discussed with a provider
When medications like metformin, hormonal birth control, or spironolactone may be appropriate

8. The Importance of Weight-Neutral Medical Care
Both hosts emphasize:
PCOS stigma is extremely common and harmful
People with PCOS deserve care that doesn’t reduce everything to weight
Labs like glucose, insulin, A1c, cholesterol, and hormone panels should be standard—not afterthoughts
Dietitians can help clients advocate for themselves during medical visits
Everyone with PCOS deserves informed care and access to supportive providers

Key Takeaways
PCOS is complex and highly individual.
Sustainable nourishment vs. restriction.
Carbs are essential.
Joyful movement supports regulation.
Sleep and stress matter (a lot).
Supplements can help—but personalization is key.
Weight-neutral care is essential for long-term health and symptom management.

Learn More and Work With Us
If you're looking for support with PCOS, nutrition counseling, or chronic condition management, visit the TLB Nutrition Therapy website to submit an inquiry. Our team can help you establish care or find weight-neutral providers in your area.

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Check out the Intro to PCOS Handout Here: