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Day: October 31, 2025

Berry Fertility Smoothie Recipe for TTC, PCOS, IVF + more

berry fertility smoothie in a glass with straw and decorative berries.

This berry fertility smoothie recipe provides essential nutrients that are key to boosting fertility for both men and women.

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Do you believe breakfast is the most important mea Do you believe breakfast is the most important meal of the day?

Well, it is! Especially for PCOS. 

➡️ Comment BREAKFAST and I’ll send you my full PCOS breakfast blog post that provides links to these full recipes, plus 25 more!

Although mornings may feel rushed, a balanced breakfast with protein, fiber, and healthy fats help support steady energy and blood sugar. 

✨ and reminder that you can always comment COACHING to get info on our new 1:1 PCOS coaching program - we accept health insurance too!
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#pcosnutrition #pcosbreakfast #pcosdiet #pcosfood
Unpopular opinion… but it needed to be said 🤷🏻‍♀️ Unpopular opinion… but it needed to be said 🤷🏻‍♀️ here’s why 👇

Cutting carbs isn’t the magic fix for PCOS...and for a lot of people, it can actually backfire.

I get why people think cutting carbs it the answer. When you drastically reduce carbs, you usually drop weight really quickly. The weight you lost though ➡️ mostly water weight. 

When you cut carbs, your body will break down and utilize the glycogen stores in your muscles first for energy. Think of your muscles and that glycogen like a sponge that’s holding onto a lot of water.  When it’s used up for energy, the water goes with it leading to quick weight loss. When you start to eat carbs again, your body wants to restore those glycogen stores and will add more water in there too. Cue the feelings of guilt and failure 😩

When you under-eat carbs, you’re also more likely to deal with:

✅ intense cravings
✅ low energy
✅ higher stress hormones (hello cortisol)
✅ feeling out of control around food
✅ constipation and/or diarrhea 

This isn’t to say that carbs should be a free-for-all or that you can’t be mindful around carbs. Because carb type and amounts do ultimately matter when it comes to managing PCOS and insulin resistance long-term. But cutting them completely sets most people up for failure. 

It’s more important to choose your carbs wisely and incorporate them in a balanced way, along with protein and healthy fats for optimal blood sugar control.

✨ Feeling like you need more personalized guidance? My RD team and I are accepting new 1:1 clients and we’re taking health insurance! Learn more by commenting COACHING below. 

pcos diet, insulin resistance, pcos symptoms, pcos dietitian
Insulin resistance gets mentioned all the time wit Insulin resistance gets mentioned all the time with PCOS… but what does it actually mean? 🤔

Let’s break it down in a way that actually makes sense 👇

When you eat, your body turns food into glucose (sugar) that enters your bloodstream.
Insulin helps move that sugar into your cells so you can use it for energy.

With insulin resistance, that process becomes less efficient.

Your cells don’t respond as well → your body makes more insulin → insulin levels stay higher than they should over time.

And that matters for PCOS because elevated insulin can:
• Increase testosterone
• Disrupt ovulation + cycles
• Affect hunger, cravings, and energy
• Contribute to that “up and down” blood sugar feeling

This is why you might notice things like:
👉 energy crashes
👉 strong cravings (especially for carbs)
👉 feeling hungry again soon after eating

Not because you’re doing anything wrong- but because your body is trying to compensate.

The goal isn’t to “fix” this perfectly or cut out entire foods.

It’s to support your body in a way that actually works:

✔️ build balanced meals (carbs + protein + fat)
✔️ eat consistently throughout the day
✔️ include fiber to slow digestion
✔️ consider stress + sleep 

Insulin resistance is a physiological process- not a personal failure.

Understanding it is the first step toward working with your body instead of against it 🤍

👉 Comment COACHING to learn more about our new 1:1 insurance-based PCOS coaching appointments!

What part of this still feels confusing? Let’s talk ⬇️
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#pcos #insulinresistance #pcosnutrition #hormonehealth #bloodsugarbalance
PCOS Friendly Snack: Tropical Chia Pudding 🍍🥥 Even PCOS Friendly Snack: Tropical Chia Pudding 🍍🥥 Even if you’re not a chia seed fan, you need to try this one! ✨

Comment RECIPE and I’ll send it straight to your DMs!

Even if you’re not a chia seed fan, you need to try this one! 

This chia seed pudding is one of my go-to staples for a PCOS diet that actually feels satisfying and not restrictive. It’s packed with over 10g of fiber, omega-3 fatty acids, iron, and plant-based protein, which can:
✅ support insulin resistance

✅ reduce inflammation

✅ stabilize blood sugar throughout the day.

When you focus on nourishing foods like this, you’re not just “snacking”—you’re actively supporting common PCOS symptoms like irregular periods, acne, cravings, and energy crashes.

And honestly? It tastes like a tropical island in a jar 🌴 I always love having a few ready in my fridge for an easy, grab-and-go PCOS snack.

If you’re working on regulating your cycle, improving insulin resistance, or just finding realistic PCOS-friendly meal ideas... this is one you’ll want to save.

🚨 Need more support? Insurance-based PCOS nutrition coaching appointments are now available! Whether you need meal ideas, help with insulin resistance and cravings, or want to get pregnant, my team of registered dietitians and myself are ready to support you! Comment COACHING below for more info! ✨ 

Would you try this recipe?👇 #pcosrecipes #pcossnacks #pcosdiet #dietitian
Share or save this for the days you need the remin Share or save this for the days you need the reminder ♥️

When symptoms flare, it’s easy to spiral into the thought that you “messed something up” or that what you’re doing isn’t working.

But PCOS symptoms fluctuate- sometimes week to week, sometimes month to month. Hormones aren’t static, and neither are your symptoms.

A harder day (or week) doesn’t erase your progress. It doesn’t mean you’re back at square one.

You’re still moving forward ♥️

✨ If you want personalized support for your PCOS symptoms, comment 👉 COACHING 👈 to learn more about our 1:1 PCOS coaching program. We accept health insurance and most people pay $0 out of pocket ✨

#pcos #pcossupport #pcospositivity #pcosprogress
POV: morning aren’t just “get ready and go”… they’ POV: morning aren’t just “get ready and go”… they’re managing symptoms, making decisions, and pushing through anyway.

If you have PCOS, you know it’s not just physical, it’s mental too and that kind of effort deserves more recognition 🤍
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#pcosmorningroutine #pcos #pcosawareness #pcosstruggles #pcoslife
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