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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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Carrot cake? For breakfast? Sign me up! 🥕 Comment Carrot cake? For breakfast? Sign me up! 🥕

Comment RECIPE for the full recipe. 

This high protein carrot cake baked oats recipe is perfect for PCOS, insulin resistance and if you have a sweet tooth! 

It combines ingredients to boost the fiber and protein content to keep your blood sugar levels stable and keep you feeling full. 

Plus, add in a cream cheese protein frosting and it’s literally the icing on the cake!
If you have PCOS… you probably felt at least one o If you have PCOS… you probably felt at least one of these a little too hard 😅

The fatigue, cravings, mood swings, skin changes, the “why is my body doing this?” moments… it’s not random—and it’s not a lack of willpower.

PCOS impacts things like insulin, hormones, and inflammation, which can show up in ways that feel confusing (and honestly frustrating).

But here’s the part that doesn’t get talked about enough:
You don’t need to be perfect to support your body.

Small, consistent habits can make a real difference:
✨ Building balanced meals (protein + fiber + carbs)

✨ Eating regularly throughout the day

✨ Supporting blood sugar (not skipping meals)

✨ Prioritizing sleep & stress support

Just learning how to work with your body instead of against it 💛

If this felt relatable, you’re not alone and there are ways to feel better 😘 
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#pcos #pcoslife #pcosstruggles #pcosawareness
Looking for a quick and easy recipe to use when th Looking for a quick and easy recipe to use when there is low motivation to cook?

Try these frozen staples that provide all the nutrients you need!
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#pcosdinner #pcosmeals #pcosdiet #pcosfoods #pcoslife
Eating more is almost always the answer 🍞🧀 This i Eating more is almost always the answer 🍞🧀

This is the number one surprise when I talk to people about the foods they’re eating and their PCOS symptoms — that they should be eating more. That they probably don’t need to keep avoiding gluten or dairy or carbs or sugar or soy or caffeine or bananas or potatoes or whatever other food they’ve been told to avoid. 

I saw a post on another platform by a very popular PCOS account that recommends gluten free and dairy free for anyone with PCOS. She cited some studies as she tried to make her points for GF/DF. I don’t typically have time to fact-check other peoples’ posts but curiosity got the best of me. 

🧪 Two of the four studies she cited were from 1983 and 2004 — one of which only had 12 participants in the study. Another one wasn’t done on real humans. NONE OF THEM were done on women with PCOS. And none of them honestly really made her point either...they were all really big stretches to fit her narrative. 

 👉 Was I surprised? Idk - maybe I was surprised at the confidence of actually listing those studies. I’m totally fine with anecdotal experiences but presenting them as research-backed facts gives me a little bit of the ick. 

👉 But I wasn’t surprised that the studies didn’t back up GF/DF for PCOS — because there is no research that supports that across the board. 

Nutrition is a nuanced topic but I can say with confidence that there is not one single food or food group that I have ever seen all of my PCOS clients need to eliminate. For most people, there’s no food groups needing to be eliminated. It’s more about learning to pair things together properly and what works for *your* body. 

PCOS diet, gluten and dairy free diet, PCOS insulin resistance, anti-inflammatory diet, PCOS dietitian
Did you know the PCOS can impact liver health? If Did you know the PCOS can impact liver health?

If you’ve heard of fatty liver (NAFLD) and wondered how it connects, it often comes back to insulin resistance and blood sugar patterns. When those feel out of balance, the liver can start storing more fat over time.

The good news: fatty liver can be reversed!

The same habits that help manage PCOS can also support your liver:
✨ Building balanced meals 

✨ Eating consistently throughout the day

✨ Adding in fiber-rich foods + healthy fats
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#pcosawareness #pcossupport #pcosnutriton #pcoslife #pcosstruggles
Fiber is queen 👑 and this chia jam can help you ge Fiber is queen 👑 and this chia jam can help you get more of it!

The wellness world has gone crazy over protein over the past several years — and don’t get me wrong, protein is great. But I find people prioritize protein at the expense of fiber.

Fiber is well-researched to have INCREDIBLE health benefits. Seriously, if I just read off the benefits of fiber for PCOS, insulin resistance, inflammation, or overall health, you’d be like OMG I NEED THIS. Yet, we’re still not getting enough fiber in our diets routinely. 

This chia jam is a great way to add a boost of fiber to your meals or snacks — and it actually tastes good!

To make it:
2 cup fresh or frozen berries
2 tbsp chia seeds
1 tbsp fresh lemon juice
optional: 1-2 tbsp sweetener like agave, maple syrup or honey

Heat berries in saucepan over medium heat ~5 minutes. Mash them with a fork or masher to get the desired size of berry chunks for your jam. When the berries start to break down and get bubbly, add chia + lemon. Taste + add sweetener as needed. Jam will thicken considerably. Makes ~1 cup. 

Add it to yogurt, cottage cheese, oatmeal, or on top of pancakes, waffles, or whole grain toast.

For PCOS and insulin resistance, getting enough fiber (usually 25-30 grams of fiber/day minimum) can help:
✔️ stabilize blood sugar levels
✔️ improve energy levels
✔️ curb cravings for carbs and sugar
✔️ keep you feeling full for significantly longer
✔️ optimize gut health — ever heard of prebiotics? They’re fiber!
✔️ improve digestion

Fiber can also indirectly lower inflammation and androgen levels, such as testosterone levels.

Would you try this?

PCOS diet, healthy foods, PCOS support, PCOS snacks, insulin resistance diet, high fiber diet
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