Down To Earth PCOS Nutrition Podcast: Recent Episodes
Dafna Chazin
I’m Dafna Chazin, registered dietitian and weight loss coach specializing in PCOS. I live and breathe everything related to healthy eating, weight management and mindset coaching specifically when it comes to women’s health. Over the past decade, I’ve worked with women from all walks of life, helping them finally discover true health through sustainable lifestyle changes. One thing my clients keep telling me is that my philosophy around food and nutrition has helped them ditch dieting since it is simple, effective and down-to-earth.
I invite you to join me on this podcast to learn most credible and practical nutrition advice for women with PCOS looking to heal their body and take charge of their health. I’ll be here weekly to share the proven strategies I have been teaching other women, just like you, and have been nothing but transformational for them, both physically and mentally.
Join me for a free class and discover the 3 PCOS diet mistakes that are keeping you stuck (and what to do instead to lose weight). Save your spot at: www.dafnachazin.com/masterclass Today's Episode: Does this sound familiar- you've been told to simply push through the exhaustion caused by PCOS, but no matter how hard you try, your energy levels remain depleted. It's painful, frustrating, and leaves you feeling defeated.
But how do you still manage PCOS through the fatigue?
On today's episode we'll talk about PCOS fatigue and how to leverage simple habits to restore your energy and balance hormones. We will review the importance of routines, blood sugar balances and listening to your body's signals among other tips and suggestions. You'll leave this episode with a new set of strategies to combat fatigue, preserve your energy and stay focused on managing your health as a person with PCOS.
In this episode, you will be able to:
- Discover proven nutritional and lifestyle strategies that can help manage and reduce the exhaustion linked to PCOS.
- Learn about the critical role of blood sugar regulation in maintaining higher energy levels.
- Master the practice of purposeful snacking and informed food decisions to keep you energized all day.
- Lean how to create life-enhancing habits and routines that ensure regular bursts of energy.
- Realize the need to create boundaries that serve to protect your reserve of energy from possible draining elements.
The key moments in this episode are:
00:00:00 - Introduction,
00:02:42 - PCOS Fatigue,
00:05:37 - Reversing PCOS Fatigue,
00:11:05 - Nutrition Tips,
00:12:46 - Importance of Consistency,
00:14:08 - Creating Simple, Healthy Meals,
00:17:28 - Strategic Snacking for Energy,
00:21:45 - Nutritional Deficiencies and PCOS Fatigue,
00:24:25 - Establishing Energizing Habits,
00:26:08 - Taking Control of Your Energy,
00:27:26 - The Importance of a Digital Detox,
00:28:41 - The Role of Breaks and Health Activities,
00:30:31 - Building Autopilot Routines and Habits,
00:31:49 - Start Slow and Be Consistent,
00:32:42 - Setting Boundaries and Letting Go of Perfectionism,
Work and connect with Dafna:
Apply for my coaching program
Connect with me on Instagram
Join me for a free class and discover the 3 PCOS diet mistakes that are keeping you stuck (and what to do instead to lose weight). Save your spot at: www.dafnachazin.com/masterclass
Have you tried to cut out gluten since you've been told it's bad for PCOS? Many blogs, social media posts and even media outlets are claiming gluten makes PCOS worse and can exacerbate your symptoms.
Click play to hear why this is not true. I am sharing the truth about gluten, and the 7 reasons to keep eating it daily- you absolutely need to hear this!
Work and connect with Dafna:
Apply for my coaching program
Connect with me on Instagram
Join me for a free class and discover the 3 PCOS diet mistakes that are keeping you stuck (and what to do instead to lose weight). Save your spot at: www.dafnachazin.com/masterclass Successful weight loss for women with PCOS doesn't come down to counting calories or cutting out gluten and dairy. PCOS weight loss involves adopting well-rounded nutrition plans, avoiding restrictive diets, and focusing more on the quality of food intake rather than quantity. Developing a consistent, gradual weight loss approach is effective and sustainable and today's episode reveals that tools you need to accomplish it.
If you're feeling frustrated and defeated because no matter how much you exercise and restrict your diet, the scale just won't budge, then you are not alone! Despite putting in so much effort, you may find that your weight remains the same, leaving you questioning if all your hard work is in vain. Today's episode will offer some strategies and mindset shifts to help you stay on track and discover a better way to meet your weight goals.
In this episode, you will be able to:
- Discover the specific challenges that obstruct weight loss while dealing with PCOS and techniques to overcome them.
- Learn why conventional diets often fail for those suffering from PCOS and the alternate approaches that work.
- Understand the role of mindset and flexibility in achieving successful, permanent weight loss.
- Uncover a healthier, more positive methodology to weight loss with PCOS that focuses on sustainability.
- Identify vital tools and resources that will assist you in not just losing weight, but keeping it off long-term when living with PCOS.
The key moments in this episode are:
00:00:00 - Introduction to PCOS Weight Loss,
00:02:42 - Weight Loss as a Puzzle,
00:04:21 - The Tools for Successful Weight Loss,
00:07:05 - Shifting Mindset and Approaching Weight Loss,
00:14:05 - Successful Weight Loss: Gradual and Consistent Progress,
00:15:33 - Weight Loss Without Obsessive Counting,
00:16:26 - Sustainable Weight Maintenance,
00:19:19 - Learn from the National Weight Control Registry,
00:20:46 - The Crock Pot Mentality,
00:27:41 - The Pictorial Journal,
00:28:45 - Fun and Positive Approach,
00:29:57 - Journal Reviews,
00:31:03 - Not About Restriction,
00:33:44 - Importance of Check-Ins,
00:34:28 - The Power of Community,
Work and connect with Dafna:
Apply for my coaching program
Connect with me on Instagram
Do you want to PCOS successfully but keep getting new symptoms to pop up ? Are you what's happening with your hormones and whether you're dealing with insulin resistance, inflammation, or high androgens? Today's episode is about the important interplay between these common drivers of PCOS.
We'll discuss how one hormonal imbalance can lead to another and what is happening inside your body that causes new symptoms to surface.
In this episode, you will: * Learn about the 'PCOS triad' comprising of insulin resistance, inflammation, and elevated androgen levels. * Discover the influence insulin resistance has on common PCOS symptoms such as acne, missing periods, anxiety, male-pattern hair growth, and weight gain. * Understand how your hormones work and what factors are causing them to fluctuate outside the normal ranges.
Resources & links: * Private Coaching: If you're looking for personalized guidance and support with your PCOS, consider working with me one-on-one through my private coaching program. I will create a customized plan for you, including reviewing labs, creating a supplement regimen, and designing a personalized food and nutrition plan. Apply Here. * Take the Free Quiz: What's driving your PCOS symptoms right now? * Send me a DM and let me know you're a podcast listener over on IG.
If summer threw your healthy routine for PCOS a little off or you're just feeling a bit lost with your habits recently and you wish you could refocus and practice what really matters for your PCOS today's episode is going to give you a sense of direction and an easy plan to get back on track.
There are 10 basic principles that will help you stay on track that I recently shared inside my program Reset Your PCOS. Grab a piece of paper and take notes throughout the episode so you can choose which of these habits will be most beneficial for you.
Work and connect with Dafna:
Apply for my coaching program
Connect with me on Instagram
Have you heard of the supplement berberine? Is berberine good for PCOS?
Today we dive into the benefits and research behind this natural herb that is showing big promise for PCOS health.
If you're looking to lower insulin levels, manage cholesterol, reduce androgens and tame inflammation, berberine may be a great option for you. I'm sharing the way berberine can improve metabolic health and even enhance fertility with PCOS. Plus, giving you the important facts about the use of berberine, potential risks and who should be taking berberine.
On this episode we discussed:
- What is berberine and who can it work for?
- What studies are showing about berberine's health benefits?
- How berberine can help reduce disease risk and improve PCOS symptoms?
- How berberine and inositol compare as well as the difference between berberine and metformin.
- How to decide if berberine is right for you?
Work and connect with Dafna:
Apply for my coaching program
Connect with me on Instagram
- Information shared in this episode does not replace medical advice or is meant to serve as a personal recommendation based on your specific situation. Always consult a healthcare professional before starting or stopping supplements.
SHOWNOTES: Today's episode is a deep conversation about prioritizing pleasure, improving your sex life and developing a healthy relationship with your body, no matter where you are on the health journey. Women with PCOS often struggle with low self esteem and this can negatively impact sexual desire, relationships and overall confidence.My guest expert, Danielle Savory, is here to help.
Through personal struggles and health challenges when she was younger, Danielle found herself disconnected from her own pleasure and robbed of the ability to truly enjoy life. But little did she know, this twisted path would lead her to a profound realization and a career dedicated to helping women experience pleasure to the fullest.
Today, Danielle is a neuropsychology expert and certified coach who strongly believes in the transformative power of sexual pleasure as a means of amplifying happiness and energy in women's lives. Danielle's diversified coaching style, honed over a decade, has helped multitudes of women to boost their desire and unlock their orgasmic potential. Tune in to learn about her philosophy and how she helps women feel confident and fully embrace pleasure in their lives
In this episode, you will be able to: * Learn how prioritizing your pleasure and sexuality can have a positive ripple effect on your health. * Identify ways to enrich your sexual encounters and maintain the allure in your lasting relationships. * Understand how body image can influence your ability to prioritize intimacy and pleasure in your life. * Learn about the power of neuroplasticity, and how it can be leveraged to enhance pleasure and intimacy. * Find out how to upgrade your sexual experiences and sustain the magic in long-term relationships.
The key moments in this episode: 00:01:56 - Importance of Discussing Sex and Pleasure,
00:09:31 - Women's Lack of Priority for Pleasure,
00:12:22 - Struggles with Body Image and Health,
00:16:47 - Rethinking Libido and Sexual Desire,
00:22:43 - The Power of Mindfulness and Changing the Tone,
00:25:43 - Redefining Good Sex,
00:29:59 - Prioritizing Pleasure and Overcoming Mental Blocks,
00:35:48 - Keeping Long-Term Relationships Exciting,
00:38:38 - Cultivating Desire and Making Space for Intimacy,
00:43:55 - Mindfulness and Dropping into Your Body
00:47:01 - The Importance of Self-Care and Self-Pleasure
00:50:09 - Changing the Tone of Self-Talk and Connecting with the Senses
Helpful Links: * Visit Danielle Savory's website to learn more about her coaching services and programs. * Check out Danielle's popular podcast, It's My Pleasure, for in-depth conversations about sexuality, pleasure, and well-being. Available on major podcast platforms. * Follow Danielle on instagram for daily inspiration, tips, and resources on embracing your sexuality while making pleasure a priority.
Work and connect with Dafna: Apply for my coaching program
Connect with me on Instagram
In today’s episode, we are talking about the connection between PCOS and thyroid health with our special guest Laura Dragon. Laura is a Registered Dietitian, specializing in nutrition in women's health and hormones.
She works with a variety of conditions such as PCOS, hyperthyroidism, and painful periods. Laura works with clients virtually to help guide them in making individualized diet and lifestyle changes to help support their hormones.
Importantly, she has made it her mission to arm women with the tools they need to dig into the root causes of their symptoms to learn how to nourish their bodies and reduce stress around food. She can be found educating others and spreading awareness about conditions such as PCOS
What You’ll Learn on This Podcast Episode: • Learn not to just treat the symptom but the root cause
• What the thyroid is and how it works
• How does the thyroid affect hormones
• What to look out for to identify if you're having thyroid symptoms
• What you should ask your doctor if you feel you might have thyroid symptoms
• What is included in a thyroid panel & what blood test you should be taking
• Discover how common is the connection between thyroidism and PCOS'
• Solutions to thyroidism
• Learn how to transition into a gluten-free lifestyle
• MRT & IGG food sensitivity testing
• Foods that are good for thyroid health
• Endocrine disruptors that can affect the thyroid & toxin reductions
• Supplements to help with your thyroid health
• Challenges in managing your thyroid health when you're vegan or vegetarian
• First steps and what to ask for to get help for your thyroid health
• How to know if your treatment is working for you
Helpful Links: Checkout Laura's resources at: www.laurarosenutrition.com
Connect with Laura on IG: www.instagram.com/hormone_nutriton
Connect with me on Instagram @pcos.nutritionist.dafna
Would you love to listen to more episodes? http://dafnachazin.com/podcast
Are you on a fertility journey? If yes, then today's episode is for you.
In this episode we discussed 5 ways to balance hormones and optimize fertility with PCOS. My guest is Dr. Kela Smith, she is a Holistic-Integrative Fertility and Hormone Doctor.
Dr. Kela shares the framework she teaches her clients and broke down her signature PUZZLE method for fertility and hormone health.
On this episode we discussed:
- Smart ways to balance blood sugar and Dr. Kela's top nutrition recommendation
- How stress is linked to fertility. We'll guide you through some stress-busting hacks that might just help you create that perfect environment for a new life.
- The 3 functional medicine tests Dr. Kela recommends
- How to select supplements and what you need to know about quality of your vitamins
- Positive mindset hacks that will keep you motivated on the fertility journey
Resources mentioned of this episode:
- Grab Dr. Kela's FREE Cycle Optimizing Quick-Start Guide and learn how to start incorporating cycle optimizing into your life and put your body into the optimal state of health. https://coachkela.com/down-to-earth/
- Dr. Kela Smith's Website
Work and connect with Dafna:
Apply for my coaching program
Connect with me on Instagram
In this episode, we dive into the fascinating connection between quality sleep, Polycystic Ovary Syndrome (PCOS), and practical strategies for improving sleep issues in individuals with PCOS.
Our guest expert, Dr. Audrey Wells, a board certified sleep medicine doctor, sheds light on the impact of sleep on overall health, disease risk, and PCOS symptoms.
Dr. Wells shares valuable insights on optimizing sleep hygiene, managing sleep apnea, and creating bedtime routines that are meeting your unique needs as a woman with PCOS.
On this episode we covered:
- The benefits of quality sleep
- Impact of sleep on hormonal regulation
-
The Essentials of healthy sleep hygiene
-
How to manage Insomnia and sleep apnea
- Practical tips you can start practicing now to optimize sleep
You can find more information about Audrey Wells on her Website: https://www.supersleepmd.com/
Dr. Wells' sleep courses can be found here.
Today's episode is a conversation about metabolic health, weight loss medications and chronic disease prevention. Women with PCOS are at high risk for metabolic complications such as high blood pressure, type 2 diabetes, high cholesterol and cardiovascular disease. My guest today is an expert on these topics. Her name is Dr. Nisha Patel, she is a board certified obesity medicine doctor who specializes in cardiometabolic health.
We spoke about the top strategies to stay healthy and reduce disease risk as well as the current data and research behind weight loss medications for PCOS such as Wegovy and Moujaro.
On this episode you will learn:
- How these medications work and how they can help individuals achieve their weight loss goals (plus, who they are for, specifically).
- What metabolic health is and how it related to chronic diseases like type 2 diabetes, hypertension, and cardiovascular conditions.
- Dr. Patel's top recommendations for lifestyle modifications, including diet and exercise and other healthy habits for long-term success.
Dr. Patel is a wealth of knowledge and shared some incredible insights for women with PCOS who want to ditch dieting and practice sustainable habits for health.
You can follow Dr. Patel on Instagram and Twitter under the handle @drplantel.
Work and connect with Dafna:
Apply for my coaching program
Connect with me on Instagram
In this episode we dive into IBS and how to manage it with a root cause approach. Women with PCOS are prone to digestive issues and gut inflammation, with bloating, diarrhea and constipation being common symptoms.
Today's expert guest, Erin Judge, is a digestive health dietitian specializing in IBS. Erin and I explore the intricate connection between Irritable Bowel Syndrome (IBS) and Polycystic Ovary Syndrome (PCOS).
Today's interview is full with valuable insights into the underlying mechanisms of these conditions and how to manage them effectively through diet and lifestyle habits.
Erin Judge is a registered dietitian and founder of Gutivate, a virtual nutrition counseling practice for those with digestive disorders, including IBS. Erin is a wealth of knowledge and shared some tips for improving gut health, reducing bloat and treating IBS with a root cause approach.
We spoke about a variety of topics on this episode including how to know if you have a chronic digestive issue, the FODMAP diet, whether there are foods that trigger IBS, as well as her take on food sensitivity testing and other topics related specifically to the connection between PCOS and IBS.
You can connect with Erin & learn from her at www.gutivate.com or @erinjudge.rd on Instagram or Tiktok!
Free IBS Fundamentals Course: https://www.ibsmastermethod.com/ibs-fundamentals-sign-up
Work & connect with Dafna:
Apply for my coaching program
Connect with me on Instagram
Let's dive into the world of PCOS and inflammation with some specific recommendations to tame the flame!
In today's episode, I share the best anti-inflammatory foods and how they can help in managing PCOS symptoms effectively. I also discuss the principles behind the world's most well-researched anti-inflammatory eating pattern: the Mediterranean diet.
What You’ll Learn on this Podcast Episode: 1. Why inflammation is considered a major driving force behind PCOS? 2. What symptoms are associated with inflammation? 3. How to change your diet to reduce inflammation? 4. What specific foods are helpful in taming inflammation? 5. How to continue including favorite foods such as sweets without worsening symptoms? 6. Why the Mediterranean diet is considered the best dietary approach to lower inflammation?
Links: Apply for my coaching program
Connect with me on Instagram
Exciting News: The doors to The Prior Return Plan are open! This 90-day program will help you regular your cycle and get a consistent period without taking medications or strict dieting.
In side the program you'll get access to lessons, meal plan, daily chat support and live calls to make the essential changes to balance your hormones and have a healthy menstrual cycle every month.
This is a small, intimate group and very few spots are still open. Please apply below and I will reach out with additional information & next steps!
APPLY HERE: https://l.bttr.to/MFCuv
Today's episode is about the common reasons for irregular periods in PCOS. This recording of a recent IG live is a must-listen for anyone seeking to understand the intricate relationship between PCOS, hormones and menstrual irregularities.
You'll learn how insulin resistance, stress, androgens and dieting can contribute to period problems and what you can do to restore natural ovulation and healthy cycles.
Come hang out with me on IG.
Today's podcast is a Live Facebook video I did inside my private PCOS Insiders Facebook community. In this broadcast I am sharing the exact 5 principles I teach my clients in order to lose weight without strict dieting, cutting out carbs or regaining every ounce back.
If you're someone that has been eating healthy but you're still not seeing results in weight loss, today I'm talking about some of the common challenges for weight loss and how to get over them. You'll also get all the details on why women with PCOS have a greater challenge with losing weight due to hormone imbalance and insulin resistance. With weight loss, there are common misconceptions around weight loss, and what it can or can't do for PCOS and today I'm telling you about what that is.
In my 5 principles, you'll learn how to find the balance in your protein and fiber, how to create a calorie deficit, and learning your circadian rhythm for meal timing and spacing. You'll also learn that consistency and perseverance to see the results are key!
What You’ll Learn on This Podcast Episode: * Learn why you're eating healthy but not seeing results in losing weight * Common challenges for weight loss and how to get over them * Why women with PCOS have a greater challenge with losing weight * Understanding hormone imbalance and insulin resistance * Discover why weight gain is so easy for women with PCOS * What weight loss does and does not do for PCOS * Common misconceptions about weight loss around PCOS * 5 Principles I teach my clients to lose weight * Finding the balance in protein and fiber in your diet to reduce insulin resistance * Learn how to create a calorie deficit * Find out how to learn your body's natural circadian rhythm for meal timing and spacing
Helpful PCOS Links: Join the Reset Your PCOS waitlist: dafnachazin.com/waitlist
Join the PCOS Insiders: https://www.facebook.com/groups/pcosinsiders/
Connect with me on Instagram @pcos.nutritionist.dafna
Would you love to listen to more episodes? http://dafnachazin.com/podcast
In today’s episode, we are talking about the connection between PCOS and thyroid health with our special guest Laura Dragon. Laura is a Registered Dietician, specializing in nutrition in women's health and hormones. She works with a variety of conditions such as PCOS, hyperthyroidism, and painful periods. Laura works with clients virtually to help guide them in making individualized diet and lifestyle changes. to help support their hormones. Importantly, she has made it her mission to arm women with the tools they need to dig into the root causes of their symptoms to learn how to nourish their bodies and reduce stress around food. She can be found educating others and spreading awareness about conditions such as PCOS
What You’ll Learn on This Podcast Episode: • Learn not to just treat the symptom but the root cause
• What the thyroid is and how it works
• How does the thyroid affect hormones
• What to look out for to identify if you're having thyroid symptoms
• What you should ask your doctor if you feel you might have thyroid symptoms
• What is included in a thyroid panel & what blood test you should be taking
• Discover how common is the connection between thyroidism and PCOS'
• Solutions to thyroidism
• Learn how to transition into a gluten-free lifestyle
• MRT & IGG food sensitivity testing
• Foods that are good for thyroid health
• Endocrin disruptors that can affect the thyroid & toxin reductions
• Supplements to help with your thyroid health
• Challenges in managing your thyroid health when you're vegan or vegetarian
• First steps and what to ask for to get help for your thyroid health
• How to know if your treatment is working for you
Helpful PCOS Links: Checkout Laura's resources at: www.laurarosenutrition.com
Connect with Laura on IG: www.instagram.com/hormone_nutriton
Connect with me on Instagram @pcos.nutritionist.dafna
Would you love to listen to more episodes? http://dafnachazin.com/podcast
In today’s episode, our guest is Tianna Smith, a Registered Dietician, and Certified Intuitive Counselor. She helps women with eating disorders and helps women who want to become intuitive eaters. Additionally, she helps women break free from dieting and "food rules" and helps them feel at peace with food by viewing food as neutral and not "good" nor "bad".
Today we talk about the 5 stages of intuitive eating. How you can go from struggling with your relationship with food to becoming a fully confident intuitive eater. We break down the core principles of IE, and you'll discover if IE is suitable for you, and what the key benefits are.
You'll also hear the biggest myths and misconceptions about intuitive eating, and what are some of the important pitfalls and challenges to be aware of when embarking on your IE journey.
Tianna, shares 3 tips for someone that wants to get started in their intuitive eating journey. She invites everyone to start this journey and believes that this journey is truly for anyone and everyone, and you too can get started.
What You’ll Learn on This Podcast Episode About Intuitive Eating: * What research shows about the outcomes of diets and IE * The core principles of IE * Who IE is most suitable for and the benefits * Why people are or aren’t embracing IE * The biggest myths and misconceptions about IE * Some of the important pitfalls/challenges to be aware of * The process of IE meal planning * Top 3 tips for someone who wants to get started with IE * Learn if you need to be all in or if you can ease into it
Helpful PCOS Links: Connect with Tianna on IG: https://www.instagram.com/dietitian.tianna/
Find your eating personality type with Tianna's quiz: realisticrootsnutrition.com/quiz
Join the Facebook Community PCOS Insiders for our LIVE FREE Cooking Class: https://www.facebook.com/groups/pcosinsiders/
Connect with me on Instagram @pcos.nutritionist.dafna
Would you love to listen to more episodes? http://dafnachazin.com/podcast
In today's episode, we are exploring a plant-based lifestyle with Jeanne Hendricks, who is a Registered Dietician, and owner of a health and wellness brand, This InspiRD Life, which shares an appreciation for the food we eat and how it fuels our body, mind, and soul. Using scientific, yet simple and plant-forward cooking, Jeanne inspires audiences to reach their full potential through realistic and sustainable lifestyle habits.
One important thing to note is that plant-based eating is not a diet, it's a lifestyle that involved a complete mindset shift and it is not a cookie-cutter plan that someone hands you, but rather a change that you make in your eating style to intentionally add an abundance of plant-based foods that you tailor to meet your personal health needs and lifestyle. This eating style is not restrictive but rather allows you to eat plentifully and can have many scientifically proven benefits for one's health.
Jeanne goes into the principles of this eating style, what it's truly all about, and what the benefits are. Moreover, she goes into how this lifestyle can work for you if you're a busy person and shares with us some great cooking tools and hacks. Jeanne gives 3 easy tips on how to get started in this eating lifestyle and shares with us what key foods to have on hand.
Join us for our LIVE plant-forward cooking demonstration inside my PCOS Insiders Facebook Community Jeanne will be leading us in a cooking demonstration inside my PCOS Insiders Facebook Community. Make sure to join the Facebook community to join us for this LIVE event (Join Now). This event is free to join. Additionally, when you join in, you'll also get an ingredient list so that you can cook along with us for this LIVE event. Jeanne also hosts weekly cooking classes that you can get at the link in her Instagram profile or by visiting her website (linked below).
What You’ll Learn on This Podcast Episode:
- The principles of plant-forward living and what it's all about
- Discover the scientifically proven benefits associated with this eating approach
- How this lifestyle can work for you if you're a busy person
- Plant-based cooking tools and hacks
- Key foods to have on hand
- 3 key tips to getting started in this eating lifestyle
Helpful PCOS Links: Connect with Jeanne: this_inspird_life
Check out resources from Jeanne: www.thisinspirdlife.com
Join my free Facebook community, PCOS Insiders: https://www.facebook.com/groups/pcosinsiders/
Connect with me on Instagram @pcos.nutritionist.dafna
Would you love to listen to more episodes? http://dafnachazin.com/podcast
Today I'm talking all about PCOS inflammation with our guest expert Martha McKittrick. Martha is a Registered Dietician and a Certified Educator located in New York City, with a virtual practice. She has specialized in PCOS for over 15 years, providing nutrition and lifestyle solutions. She is on the health advisory board of the PCOS challenge and plays an active role as a PCOS advocate and has met with congressmen to convey the importance of more funding for more PCOS research. She has some great PCOS resources on her site which include her blog, course, and free resources such as meal plans and more.
What You’ll Learn on This Podcast Episode:
- Learn what inflammation is
- Learn what the connection is between inflammation and PCOS
- Discover if your PCOS type really matters
- How it shows up and how it impacts hormones
- What the main contributors are
- Learn how you would know if you are dealing with symptoms of inflammation
- Supplement and nutrition management of inflammation
Helpful PCOS Links: Connect with Martha on IG: https://www.instagram.com/the.pcos.dietitian/
Check out Martha McKittrick's resources: marthamckittricknutrition.com
Check out Martha's Blog: https://marthamckittricknutrition.com/category/pcos-nutrition/
Join my free Facebook community, PCOS Insiders: https://www.facebook.com/groups/pcosinsiders/
Connect with me on Instagram @pcos.nutritionist.dafna
Would you love to listen to more episodes? http://dafnachazin.com/podcast
Today's guest is Tamara Freuman, who is a New York-based dietician specializing in dietary management in digestive and metabolic diseases. Her expertise is in helping patients identity the many possible causes of gas, bloating, diarrhea, and constipation to become symptom-free. She is known as “The Bloated Belly Whisperer”, which I also the title of her book which I recommend you get. In the book, you can figure out what is causing your bloat and you can also take her online quiz to help you narrow down your options. The book provides treatment protocols to minimize your symptoms.
Discovering what bloating is, what causes it, and how to treat it In addition, we talk all about what bloating is, what causes it, and possible ways to treat it. You'll also learn how common it is for people to misuse the term "bloating" when actually referring to distention, which we get into this episode, about what distention is and how it differs from bloating. Additionally, you'll get resources to discover what is causing your bloating and how to treat it. There is also common diagnosis such as IBS, and SEBO and we discuss what the key differences are between the.
You'll discover why contrary to popular belief, probiotics are not the answer to all gut health problems.
What You’ll Learn on This Podcast Episode:
- Learn what bloating is & what causes it
- Learn the difference between bloating and distention
- Get resources on how to discover what is causing your bloat & how to treat it
- What IBS & SEBO are and the difference
- Why probiotics aren't the answer to all gut problems
Helpful PCOS Links: Get bloating resources on Tamara's website: thebloatedbellywhisperer.com
Take the Bloated Belly Whisperer Diagnostic Quiz: https://www.thebloatedbellywhisperer.com/the-quiz
Join my free Facebook community, PCOS Insiders: https://www.facebook.com/groups/pcosinsiders/
Connect with me on Instagram @pcos.nutritionist.dafna
Would you love to listen to more episodes? http://dafnachazin.com/podcast
Today I’m sharing with you a Facebook Live training I did inside my private Facebook Group, PCOS Insiders. It’s all about how to add carbs into every one of your meals in a smart and easy way so that you can eat the foods you love while lowering your body's demand for insulin at the same time.
Before we dive in, I want you to know that the doors to my signature program Reset Your PCOS are now open. It's an 8-week nutrition coaching program where I teach you how to reverse insulin resistance. You can join now at dafnachazin.com/reset.
What You’ll Learn on This Podcast Episode:
- Why carbs are necessary
- Why you don't have to cut out the carbs
- Five smart ways to incorporate carbs healthily into your every meal
Helpful PCOS Links: Join Reset Your PCOS: dafnachazin.com/reset
Join my free Facebook community, PCOS Insiders: https://www.facebook.com/groups/pcosinsiders/
Connect with me on Instagram @pcos.nutritionist.dafna
Would you love to listen to more episodes? http://dafnachazin.com/podcast
Today’s episode will help you understand insulin resistance (IR) so that you can feel more empowered to address it because it’s doable and you can be the boss of your own health by reversing insulin resistance using food and supplementation.
On today’s episode, we will dig into the following myths:
- Insulin resistance means I have high blood sugar and will develop diabetes!
- I have to take medication to treat IR
- Cutting out carbs is the best way to manage IR
- I need to eat mostly protein and fats to manage IR
- Cardio workouts are the best way to lower insulin levels
What You’ll Learn on This Podcast Episode:
- What Insulin Resistance is
- How Insulin Resistance works
- How your hormones work and what you need to do to reverse insulin issues
Helpful PCOS Links: Want to learn more about insulin resistance? Join my free training this week: 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
Would you love to listen to more episodes? http://dafnachazin.com/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: 1. The essential shift to make BEFORE changing anything about your food 2. How to add carbs into every meal without feeling like you’re making the wrong food choices or worsening your symptoms 3. Which eating style is best for you 4. How to strategically leverage the timing of your meals to balance insulin levels within a short few weeks of starting 5. 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: 1. Principles of Chinese medicine 2. What acupuncture is & how it benefits women with PCOS 3. 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: 1. What "imperfect" planning really looks like 2. The 5 benefits of becoming a better planner 3. Learn planning strategies to implement into your own life 4. Why planning elevates your success to managing PCOS and get you healthier 5. How planning creates long-term sustainability 6. Real-life testimonials of how planning has helped women with PCOS 7. Learn how planning can reduce stress and anxiety 8. How to make planning simple 9. How to reduce decision fatigue 10. 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: 1. What the glycemic index (GI) is 2. Blood sugars effects on insulin 3. Three main flaws with the GI 4. Benefits of the GI 5. 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: 1. Tips for reducing inflammation 2. Why you should eat more whole foods and stop counting calories 3. Becoming aware and educated on the effects of birth control for regulating periods 4. Understanding the causes of androgens and individualized approach for reducing androgens 5. The link between hormonal imbalances and stress and its effect on psychological and physical health 6. Understanding the scientific benefits of meditation for hormone balance 7. Recommendations for getting started with meditation 8. 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: 1. Time-restricted eating & what it is 2. How and why intermittent fasting works for PCOS 3. Benefits of Intermittent fasting 4. Doing Intermittent Fasting correctly the PCOS way 5. 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: 1. How to make sustainable changes in your nutrition and lifestyle 2. Methods to help begin working on our mindset 3. Learn how to begin doing the inner self-work to grow through your PCOS journey 4. Overcoming triggers and eating disorders 5. Taking care of your gut health 6. Navigating through healthy nutrition 7. Creating balanced meals 8. Finding the right approach for you 9. Understanding and managing your menstrual cycle for PCOS 10. Establishing new habits 11. 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: 1. Switch water bottles from plastic to metal or glass. 2. Ditch fragrance products especially those in your body wash, shampoo, and body lotion 3. Check for ingredients that you can read and easily identify; avoid lab named ingredients
What You’ll Learn in Today’s Episode: 1. What to look out for when considering the toxins in your daily products 2. Tools and resources to help identify toxins in your products 3. What to look out for to know if you are being affected by chemicals in your products 4. Testing for product toxins 5. Ingredients to avoid 6. Tips and Resources for natural alternatives 7. Simple actionable steps to healthy changes 8. 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 1. 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. 2. Increases cortisol ultimately resulting in inflammation and negatively affects hormones. 3. 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 4. Creates thyroid problems 5. 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: dafna@dafnachazin.com
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 : 1. Creating a 24-Hour Food Plan 2. Eat breakfast within 2 hours of waking up 3. Having 3 Meals a Day 4. Having protein-based snacks 5. Staying Hydrated 6. Eating Mindfully 7. 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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
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 dafna@dafnachazin.com.
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 dafna@dafnachazin.com.
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 dafna@dafnachazin.com.
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 dafna@dafnachazin.com.
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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
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 1. 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. 2. 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". 3. 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: 1. Why changing how you think is more powerful than thinking about your food choices. 2. The 3 key mindset shifts that will help you stay on track and feel great about it this holiday season. 3. How setting your intentions and prioritizing your choices creates a sense of empowerment and reduces anxiety and stress. 4. 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: dafna@dafnachazin.com
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: 1. The way PCOS has impacted Theresa's body, both mentally and physically. 2. What Friday night routine she gave up as soon as she realized it wasn't serving her! 3. The new healthy habits she has been adopting and how she find time for healthy eating. 4. The recent hiccup that threw her off a bit, and how she plans to get her groove back! 5. What goals, habits and mindsets she will be focusing on moving forward.
Helpful Links: Questions, or interested in becoming a client? Email me at: dafna@dafnachazin.com
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:
- 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.
- 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.
- 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.
- 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.
- 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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
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: dafna@dafnachazin.com
Join me on IG: @dafna_chazin
Hello everyone!
Welcome back to the Slim & Satisfied Podcast with me, Dafna Chazin. Today’s episode is part one in a two-part series of episodes dedicated to helping you make your kitchen PCOS-proof.
As I’ve discussed in previous episodes, PCOS can be managed extremely well through diet. In fact, being deliberate in the food choices you make can oftentimes be more powerful than any other treatment, including medications, when it comes to healing PCOS and dealing with its many symptoms such as acne, mood swings, and cravings.
Because our surroundings largely influence our food decisions and behaviors, I want to help you build the best environment for yourself within your kitchen. This will optimize your chances of seeing transformational results and keep your decision-making when it comes to food simple and easy.
To do so, I’ve created a step-by-step process for PCOS-proofing your kitchen laid out in a helpful guide you can find below and that I’ll be discussing over the next two episodes.
In today’s episode, I focus on the first step to creating a healthy kitchen environment: The 3P Purge. You want to get rid of any food inside of your kitchen or pantry that may be pro-inflammatory. To do so, I outline the 3 types of items to look for when purging your pantry. They include:
- Pure sugar, or any high sugar foods
- Processed-carbs, or foods that provide lots of carbs and calories but hold no nutritional value
- Pro-inflammatory oils, such as various “vegetable” oils
I explain in detail the types of foods these three P’s often hide inside and why they can be so detrimental to our diet. I also offer alternatives to keep around instead of these foods that are much better for women with PCOS. So, listen with me, download the guide, and take the first step towards building a healthier, more encouraging kitchen environment in your own home.
What You’ll Learn in This Podcast Episode:
- The importance of cooking at home and its health benefits
- Tips for making cooking at home easier
- What foods to eliminate from your kitchen to create a more PCOS-proof environment
- Recommendations for food alternatives to keep inside your pantry
Helpful Links:
Find my “PCOS-Proof Kitchen Guide” at: dafnachazin.com/pcosplan
Questions? Email me at: dafna@dafnachazin.com
Join me on IG: @dafna_chazin
Welcome back, Ladies! Thank you for joining me, Dafna Chazin, for another episode of the Slim & Satisfied Podcast. Today, our topic is simplifying weight loss where I'll be sharing with you some of the best strategies I’ve learned to help keep the weight loss process straightforward and simple.
Putting our life on hold to lose weight makes the process become an obstacle that we’re less likely to stay dedicated to. However, by keeping a plan easy and straightforward, we’re more likely to smoothly integrate healthy habits into our lives and practice them consistently, which is the key to healthy living.
So, in order to guide you in simplifying your weight loss plan, I outline three main principles that are easy to follow but will keep you on track towards your weight loss goals. They include:
- Stimuli Narrowing, which entails limiting our choices so that we’re less stimulated by food
- The Power of One, or, concentrating on only building one new healthy habit at a time
- Setting Boundaries and Thinking about Personal Negotiations, so as to set yourself up for success in future situations
I elaborate on each of these 3 principles in the episode, offering advice I’ve given to my own clients as well as learned from working with them. Women are most likely to fall off of their weight loss plans when life becomes too hectic or overwhelming. By sticking with these principles, however, you'll simplify your weight loss plan so that it is manageable and stress-free, even during times when life gets demanding.
What You’ll Learn in This Podcast:
- The 3 steps to take in order to simplify your weight loss plan
- Ways to streamline your food environment so it's not hyper-stimulating
- How to identify which unhealthy habits in your life need to be focused on the most
- How to best communicating with loved ones and yourself about your weight loss needs
Helpful Links:
Questions? Email me at: dafna@dafnachazin.com
Join me on IG: @dafna_chazin
Hello again and welcome back to the Slim & Satisfied Podcast! In today’s episode, I am joined by holistic health coach, Kristin Burdi, who dedicates herself to helping women heal their relationship with food, particularly women with PCOS. Kristin shares with us her personal struggles with food and the negative relationship she had with eating before her PCOS diagnosis. She then explains how her diagnosis actually helped her to shift her lifestyle practices and self-image for the better.
Together, Kristin and I discuss how the recognition of a hormonal imbalance should encourage reflection on self-care and emotional healing. Kristin opens up about how in the past, she was afraid of food, connecting this fear to her negative self-image. She does so to show us the important role our thoughts play in our relationship with food and how often times when we’re taking steps to heal regarding our diet, we need to do the same regarding our own self-perception.
Kristin and I recommend that women take the time to figure out what self-care works best for their body, personality, and lifestyle. Kristin also shares her best daily practices that have helped her develop a healthier self-perspective, such as:
- Journaling
- Morning pages
- Meditation
She recommends incorporating these into our lives as quick and easy ways to combat those negative feelings that make our relationship with food more difficult.
What You’ll Learn in This Podcast:
In today’s episode, Kristin shares with us the steps she took after her PCOS diagnosis in order to realign her body’s hormones. She also breaks down her personal practices in moving forward from emotional eating or mental negativity, offering tips to those of you that struggle with similar challenges.
Helpful Links:
Kristin’s website: https://dailysmilebykristin.com
Kristin’s Instagram: https://www.instagram.com/dailysmilebykristin/
Holistic Women's Health - Hormones & Mindset Facebook Page: https://www.facebook.com/groups/dsbk.womens.holistic.health/?source_id=154610855331350
Hi Ladies! In today’s episode, I turn our attention away from the external and towards the importance of evaluating our internal mental and emotional approaches towards weight loss. Drawing from my own personal experience working with clients, I’ve learned that establishing a strong mental foundation is imperative for weight loss success.
Because dedicating oneself to weight loss is often a major life change, it’s important for us to mentally and emotionally prepare ourselves to undertake it and to set aside time to reflect on our mindsets and whether or not they are aligned to help us best meet our goals.
I understand how difficult it can be to maintain a positive mindset throughout the weight loss process, especially on the occasions when we encounter obstacles. Therefore, I share my “Three Pillars of the Weight Loss Mindset,” which include:
- Owning your decisions. Recognize the choice you have every time you eat and be empowered by it.
- Always be planning in order to build healthy habits as well as self-confidence.
- Accept who you are right now, and trust that you’ll find your own unique path.
I elaborate on each of these three points, giving examples of how to implement them within your own life. By following these, I believe you’ll be able to establish a more positive approach towards weight loss that will keep you motivated, excited, and focused, week after week.
What You’ll Learn in This Podcast Episode:
- How your mindset can drastically impact your weight-loss goals
- The importance of owning your food choices
- Tips for creating an achievable and evolving weight-loss plan
- Ways to create a more positive approach towards weight loss
Hey there! Welcome back to another episode of the Slim & Satisfied Podcast! In today’s episode, I’ll be focusing on the topic of weight loss plateaus, one of the most common obstacles women encounter when trying to lose weight. I understand how frustrating this apparent halt in progress can be, so my goal for this episode is to help listeners better understand why weight loss plateaus occur and how best to push through them and keep moving forward.
When encountering a weight loss plateau, it is especially important to focus less on the numbers on the scale and more on the holistic progress you’re making in achieving a healthier lifestyle. Even when this progress seems invisible, simply evaluating how a healthier lifestyle has improved your energy levels, mood, self-confidence, etc. is a good way to help yourself stay on task. This mindset will help to prevent the temptation to fall back into bad eating habits as well as counter our tendencies to become overly self-critical.
In addition to helping you better define and understand why weight loss plateaus occur, I also breakdown in five steps the best ways to help yourself overcome weight loss plateaus. Here are the highlights:
- Get objective and track your calorie intake more attentively
- Look at the composition of your diet and adjust your macros
- Evaluate your sleeping patterns
- Eat based on your circadian rhythm
- Experiment with exercise
I dive deeper into how each step might serve as a simple solution to what seems like a brick wall of a problem, so as to help you continue on your path forward. I also advise on what not to do when experiencing a weight loss plateau, discussing actions that can often lead to negative thoughts and feelings. Instead, I encourage using the experience as a time for further self-growth, which can continue fostering a healthy and positive mindset.
What You’ll Learn in This Podcast Episode:
- A 5-step process for how to overcome weight loss plateaus
- Tips for how to weigh yourself properly at home
- Several explanations for why a weight loss plateau may occur
- Advice for what not to do when facing a weight loss plateau
Links Mentioned Today:
“A Power Through Plateaus Checklist/Cheatsheet”: www.dafnachazin.com/plateaus
“Episode 10 - PCOS Basics Part 2 – Success Boosters”: https://dafnachazin.com/pcos_basics_part_2/
Welcome back to episode 16!
This is a good one that you'll want to listen to very closely. That's because I am revealing the BIGGEST LIE in weight loss today. I often see women complain about not losing weight despite exercising and feeling frustrated that their efforts at the gym are not showing on the scale. This is actually hardly surprising to me since many studies and lots of experience in this field has taught me that, while exercise is super healthy for our bodies, it does nothing for us in terms of weight loss.
This episode is full of information regarding the main reasons we often find diet to be a much more powerful tool for weight management. We also talk about why the best workout cannot undo an healthy meal.
What you'll learn in this podcast episode:
- The basics of human metabolism
- Why focusing on exercise is a waste of time for weight loss
- The reasons we tend to overeat when we work out
- 3 (non-weight related) benefits of exercise that keep me going back for more!
Links Mentioned Today:
- My insta page- come hang out! https://www.instagram.com/dafna_chazin/
Welcome back to Slim and Satisfied! Today’s episode is a bit different than previous ones as I’ll be focusing on a topic I don’t talk about frequently – weight loss medications. I realize that for many people, the thought of using medications for weight loss is scary and even upsetting. And I can totally relate to that. Using medications is never my first choice nor do I believe they can work for every person. However, my goal is always to educate, inspire and equip you with knowledge that will help you find the right path to weight loss. Weight loss medications are something you may encounter as you begin the journey (by scrolling social media or speaking to your doctor) and I believe having a good understanding of what they are and how they work is important. I’ve also been receiving a questions on this topic and also seeing many threads on social media that reflect some confusion – so let’s clear things up!
Important note: the medications discussed in today’s episode are drugs that must be prescribed by a doctor and are not available over the counter, these aren’t nutritional supplements. And, since these are prescription drugs and I am not a doctor, what you’ll hear from me today is my personal opinion about these meds and what I’ve learned over the past decade working on and off with clients who used these medications to augment their weight loss efforts as well as with doctors who prescribe them. This information is not meant to replace medical advice.
What are weight loss medications?
There are 4 relatively new weight loss medications that are have been FDA approved around 2012 for use in weight loss. They are sold under the brand names: Belviq, qsymia, Contrave, and Saxenda. While these medications are all indicated for use in weight loss, they have different mechanisms of action and different ingredients. What’s important to know is that they do not cause a weight loss in and of themselves. They simply curb appetite and reduce feelings of intense hunger. This helps individuals control portions and eat less, which aides in weight loss.
Who are they for?
Weight loss medications can be helpful as a tool for individuals looking to lose weight who are dealing with excessive hunger. They work, for the most part, on reducing activity in parts of the brain that control appetite and desire for food. These medications are not helpful in situations where emotional eating is a major source of overeating. Also, it’s important to know that, like many other tools, medications for weight loss only work when they’re combined with a healthy eating plan.
This episode will help you understand the specific situations where medications can be helpful, what results you can expect and how to prevent weight regain once you wean off the medication.
What you’ll learn in this episode:
- If and when would it be appropriate to think about adding a medication to your routine.
- The specific ways weight loss medications can aide weight loss.
- What are the typical weight loss results as well common side effects
- How my clients made medications work while they establish healthier habits for life
Make sure to head on over to Instagram and say Hi!
Thanks for tuning in to another episode of the Slim & Satisfied podcast with me, Dafna Chazin. In today’s episode, I sat down with Rosemary Logue, a registered dietitian with over 30 years of experience with nutrition and wellness. She works in the weight loss industry and participates in the Ornish Lifestyle Medicine Program to reverse heart disease. She and I discuss one of her fortes, plant-based eating.
What is Plant-based Eating? What are the benefits?
It’s simple, really—eat more plants! This means consuming fruits, vegetables, and whole grains in their most natural state. We should be filling up 75% of our plate with these things. Rosemary breaks down some of the benefits of a plant-based diet:
- It can prevent (or even reverse) heart disease
- Reduce the risk of cancers associated with hormone imbalance
- Lower blood pressure
- Lower lipid profiles
- It can improve overall emotional wellbeing
In addition to these benefits, eating a plant-based diet can help push out other unhealthy foods. As Rosemary says, no one got here because they ate too many vegetables. Animal products can disrupt our digestive health and cause an imbalance in the bacteria of our gut. Women tend to deal with these issues especially. By eating a plant-based diet, some places in the world even see less infertility and hormone-related issues.
How to get started
Rosemary shares some tips on how to get started eating a plant-based diet.
- Add bulk to your meals with whole grains and legumes. This will also add protein and fiber, adding to your fullness.
- Try using “bowls” as meals. Fill up a bowl with healthy, non-starchy vegetables and use animal products as more of a condiment.
- Take time to shop and prepare your food. Carve out that time every week and start to include it in your routine.
- Lower the cost of fresh produce by going to misfit vegetable websites and have them delivered every week.
- Just eat more plants!
The Ornish Lifestyle
Rosemary explains that the Ornish lifestyle isn’t only your diet, it’s the amount you exercise, how well you manage stress, and how much support you feel. For people with heart disease specifically, the lifestyle is able to hone in on fat, as the diet is less than 10% fat. But even if you don’t have heart disease, you can still feel the benefits of moderation.
What you’ll learn in this podcast
In today’s episode, Rosemary shares with us some insight and information regarding plant-based eating, its benefits, and how to get started. She also gives some tips on how to eat more plants while still consuming all the nutrients our bodies need to function properly.
Links
https://www.misfitsmarket.com/
Hey there! Welcome back to the Slim & Satisfied podcast with me, Dafna Chazin. Today, I want to clear up some confusion regarding intermittent fasting. I’ll explain what exactly intermittent fasting is, how it relates to things like keto, who can reap the benefits of fasting, how you can implement it in your wellness plan, and what a typical day looks like.
To me, intermittent fasting isn’t really a single diet or strategy. This isn’t any sort of silver bullet, but it can be used as a helpful tool to augment a healthy diet in terms of nutrition, movement, and mindset. Not all fasting is created equal, and not everyone should be fasting. I’ll be sure to delve into some guidelines on how to practice sustainable habits throughout your weight loss journey.
What is fasting?
There are several types of fasting, but not all of them are sustainable and even fewer can help women with PCOS. These first two strategies I would not recommend.
- Alternate Day Fasting. In this strategy, you eat as you normally would and the following day, drink only water.
- Energy Restricted Eating. Here, you eat 500-700 calories a few times a week. All other days are a higher amount of calories.
The strategy I would recommend is
Time-Restricted Fasting. This type of fasting limits your feeding window to 8-10 hours every day. You can pick any window of your day that you like. It can flow nicely with 80/20 eating and doesn’t focus on overindulging or over-restricting. It’s a great way to practice mindful eating.
Benefits of Intermittent Fasting
There are plenty of studies that show the benefits intermittent fasting can have on our health and wellness, especially for women with PCOS.
- Intermittent Fasting can cause favorable changes in how we metabolize food, allowing our body to focus on changing its source of energy from glucose to fat.
- Produces Ketones as a result of breaking down fat, helping mental clarity.
- Syncs our eating with our circadian rhythm (check out PCOS Basics Part 2)
- Reduces cardiovascular risks by lowering LDL cholesterol and reducing plaque-forming hormones.
- Lowers insulin levels and improves insulin resistance. For women with PCOS, this is highly beneficial because it can also reduce high sugar cravings, reduces the production of androgens, and can help with weight loss.
- It’s highly flexible. It shifts the focus away from food and calorie restriction. We naturally cut out calories when we have a limited time to consume them.
How to get started
There are a few key tips I want to share to help you implement this time-restriction based fasting and fully reap the benefits it can provide.
- Start off with a larger feeding window—try 12 hours and work your way to 10 or 8 every day.
- Take a look at your schedule and find a time in your day that works best for you. I suggest aiming to end your window on the earlier side.
- Make sure to still eat 3 meals a day or 2 meals and 2 snacks.
- Fewer carbs towards the end of your day.
- Don’t calorie restrict!
Who shouldn’t fast?
- People with blood sugar fluctuations
- People who are hypoglycemic
- People with adrenal fatigue
- Anyone with disordered eating
- Women who are pregnant or breastfeeding.
What you’ll learn in this podcast
- What intermittent fasting is
- The benefits of intermittent fasting
- How to implement intermittent fasting
- Who can benefit from intermittent fasting
Helpful Links
https://dafnachazin.com/pcos-basics/
https://dafnachazin.com/pcos_basics_part_2/
Hey There! Welcome back to the Slim & Satisfied podcast. I’m really excited about today’s episode because I’ve brought on my first guest, Jeanine Miles.
Jeanine is a licensed professional counselor (LPC) who helps women with their mental and emotional wellness as they navigate through their weight loss journey. Jeanine has been counseling women for over 15 years and provides an eclectic approach to treatment with Cognitive Behavioral Therapy as the theoretical foundation.
I have brought Jeanine on the show today since women with PCOS often struggle with depression, anxiety, low self esteem and sometimes even disordered eating. One of the ways Jeanine helps women overcome such issues is a concept called The Emotional Bank, which was first presented by Dr. Stephen Covey.
Her version of an emotional bank centers around the idea that we have control over the deposits and withdrawals we make from our emotional account. This means giving yourself positive affirmations every once in a while and avoiding negative comments towards yourself.
If you’re able to refocus your energy into feeling more confident in your life, things like weight loss and general wellness will follow. Rejecting the idea that you need to justify taking care of yourself and show love towards yourself, everything else becomes secondary. We’re so programmed to focus on the negative that it takes real self-awareness to reframe struggles into positives.
So, how can an emotional bank help with weight loss specifically?
Jeanine shares three tips:
When you have the confidence to be yourself, weight loss will come naturally. If you’re telling yourself positive affirmations, eventually you’ll start to believe them. It doesn’t have to be big or even physical, but be sure to notice your accomplishments.
Don’t beat yourself up over being imperfect. Slipping up is human. Try to shift away from the all-or-nothing mentality that traps you in the mindset that you don’t deserve to look good.
Be nice to yourself! Don’t get caught up in unrealistic expectations!
What about women with PCOS?
Because women with PCOS have a higher incidence of anxiety and depression, Jeanine offers insight into how an emotional bank can help. She says the key here is learning to love yourself and accept who you are, where you are. She suggests taking 5 minutes just before bed or before you start your day to self-reflect and think about anything positive you’ve done or will do. Remember, these don’t have to be big wins every single day! Small stuff is just as meaningful.
What you’ll learn in this episode
In this episode, Jeanine and I talk about the concepts of an emotional bank and how we can utilize a positive mental attitude to help women with PCOS navigate through their weight loss journey. She gives tips on how we can practice self-affirmation and how to carry that momentum into other aspects of our wellness and mental health.
Links:
Information about Jeanine can be found on this website:
https://ctrfamilyguidance.com/
And via phone at: 856-261-6829
Hey there!
Welcome back to part 3 of the PCOS Basics series, today we're talking about supplements since this is often a key component of a healthy PCOS diet. Although a good meal plan is often all you'll need to stay healthy, many women with PCOS would benefit from supplementing their diet with specific vitamins to boost their health and reduce PCOS symptoms more quickly and easily.
However, when it comes to supplements, we want to be strategic with how, what, and why we’re taking. Our main goal with supplements is to fill gaps and ensure that we balance hormones with food components that may not be found in our food. For that, there are several nutrients, specifically 5 supplements, that are especially helpful and will be the focus of this episode.
The 5 Supplements I often recommend to clients:
- Inositol
- Berberine and Magnesium
- Vitamin D
- Probiotics
- Omega 3 Fatty Acids
What you’ll learn in this podcast
- How to get started with supplements for PCOS
- The top 5 supplements that are most helpful for women with PCOS
- The main benefits of each of these supplements
- What specific things you must pay attention to when taking these supplements
Links
PCOS Basics Part 1: https://dafnachazin.com/pcos-basics/
PCOS Basics Part 2: https://dafnachazin.com/pcos_basics_part_2/
My FREE PCOS Meal Prep Starter Kit which includes a 3-day anti-inflammatory meal plan complete with recipes and shopping list as well as my 3-step process to detoxifying your kitchen.
Grab your copy here: www.dafnachazin.com/pcosplan
Get in touch! info@dafnachazin.com
Hello again and welcome back to the Slim & Satisfied podcast with me, Dafna Chazin. The focus for part two of my 3-part PCOS Basics series is on non-food related steps we can take to boost our success and support us on our weight loss journey. We want to really hone in on addressing the symptoms of PCOS like inflammation and insulin resistance and expand our perspective on steps we can implement into our every-day lives to real our goals.
There are two main areas I want to cover in today’s episode. Both are key factors in treating our body well, especially if we are living with PCOS.
The first success booster we can shift our attention to is sleep. I think this is one of the biggest health concerns in our lives today. People who struggle with getting to sleep and stay asleep can see the effect it has on their health. Sleep apnea, or briefly stopping breathing during sleep, can lead to cardiovascular complications, something women with PCOS are already at risk for. Feeling anxious can lead to a lack of sleep, and vice versa—a lack of sleep can cause anxiousness and depression. These are very closely linked.
Even further, hormonal changes start to occur when our sleeping behavior isn’t up to stuff. Melatonin, the hormone that is largely in charge of feeling sleepy, can sink, causes us to feel more awake than we should. Again, women with PCOS may already trouble with melatonin levels, so this is doubly bad. Cortisol, or commonly known as adrenaline, should lower during the evening and peak in the morning to prepare for the day. In people with anxiety and women with PCOS, Cortisol levels may not drop at all. Finally, we can see the effects the day after a bad night’s sleep in our cravings. Sleep deprived people have higher levels of Ghrelin, the hormone related to feeling hungry, and lower levels of Leptin, the hormone that suppresses hunger. This will activate the part of the brain that searches for instant gratification in things like chips or chocolate.
So, what can we do to improve our sleep hygiene?
Aim for the recommended 7-9 hours of sleep per night, regularly. Try going to bed earlier instead of forcing yourself awake.
Get natural light during the day. 10-20 minutes of early daylight can help with attention, mood, and alertness.
Establish a routine. Go to bed and wake up at a consistent time. Try setting a short bedtime/wind down routine where you take 5 minutes to reflect on the day.
Don’t miss your window. If you’re tired, your body is telling you it’s ready to sleep. Listen to it! Don’t push it or delay rest.
Avoid stimulants and exercise. Try decaf and yoga. Let your body settle.
Cut off blue light exposure 2-3 hours before bed. Blue light can disrupt circadian rhythm, suppressing melatonin 2x more than regular light.
Next up for our success boosters is stress. I know, stress seems unavoidable. But remember, it’s not the situation that’s stressful, it’s the reaction to it. Stress takes endless forms and people tend to avoid addressing it until it’s too late. The short of it is this: we’re afraid of the unknown. Changes to our lives can throw us for a loop! What we don’t want is constant stress that isn’t resolved or, at least, reduced. We can’t control or eliminate all stress, but we can do better to manage it. Someone cannot be healthy and be under stress.
Let’s break it down into two types of stress: Acute and Chronic. Acute stress comes as quickly as it goes. We’re wired for this naturally in our fight or flight response. This sort of stress is transient and we’re fairly well equipped to handle it. Chronic stress, however, occurs over a prolonged period of time. Even though they may be relatively small stressors, they can build-up to a point where they are as harmful as bigger events. This stress rises Cortisol levels and can lead to weight gain, raised blood sugar levels, IBS, and a build up of fat tissue in the belly area. High levels of Chronic stress can also cause our gut to be more permeable, which can lead to all sorts of problems.
What can we do to manage our stress?
Awareness is key. Identify situations and circumstances that cause negative emotions like fear or worry. Avoid toxic relationships and interactions if you can. Be proactive!
Don’t believe everything you think. Stress is perceived, it’s not fact. Reframe your challenges.
Practice relaxation and self-care. Find simple, free, good forms of self-care. Try positive self-talk and avoid being critical of yourself.
Breathe with purpose. This can diffuse negative feelings and reduce Cortisol levels. Try apps like Calm or Headspace.
Create a stress resource kit. Make a list of your favorite people, phrases, books, movies, videos, anything that can help you when the going gets tough.
I hope that these simple steps can help boost your successes throughout your journey through weight loss and towards a healthier lifestyle!
What you’ll learn in this episode
In this episode, you’ll learn some non-food actionable steps that you can implement into your day-to-day life to boost your successes as you work towards a healthier you. I’ll bring attention to two main inhibitors of success and give some tips on how to overcome challenges our lives throw at us. I’ll break down the impact, positive and negative, sleep and stress can have on our health.
Links
Episode 9: PCOS Basic – Part 1: Eating Well https://dafnachazin.com/pcos-basics/
My FREE PCOS Meal Prep Starter Kit which includes a 3-day anti-inflammatory meal plan complete with recipes and shopping list as well as my 3-step process to detoxifying your kitchen.
Grab your copy here: www.dafnachazin.com/pcosplan
Get in touch! info@dafnachazin.com
Hello ladies! Welcome back to Slim & Satisfied with me, Dafna Chazin. Today, I’m introducing a new three-part series dedicated to PCOS diets. I’m going to cover what kinds of foods we should be eating, I’ll identify some non-food success boosters that can optimize our results, and I’ll tell you some of the best practices surrounding supplements, vitamins, and minerals.
I’ll be outlining what some basic, yet essential, information when you start looking at a healthy PCOS diet plan. This is something I go into in depth with some of my clients, so this is a sneak peek into what it’s like to work with me!
As you may already know, PCOS is an endocrine and metabolic disorder that affects 10-20% of women of child-bearing age. There are several different manifestations of this, so it varies from person to person. Symptoms of PCOS are challenging—things like sugar cravings, acne, hair growth, anxiety and depression, and infertility due to lack of ovulation are all possible. Menstrual cycles can also often be unpredictable.
Believe it or not, a change in diet has been shown to be more effective than any other treatments for PCOS symptoms—even medications! I want to show you how to use food as a powerful tool in our weight loss journey. We want to be intentional in our food choices and put thought into our goals and what we want to accomplish. A good PCOS diet can make you feel like a whole new person and can restore your self-confidence and femininity.
First, we should talk about what I mean when I say ‘healthy weight.’ It can be a vague term and can cause a lot of confusion, so it’s good to explain it now. When I say healthy weight, I’m not referring to the green zone on the BMI chart or a random number plucked out of the air. It’s much, much more complicated and in-depth.
Here is a more realistic way to figure out what your individual healthy weight is:
If you got to this weight by eating a healthy diet consistently, staying within a constant calorie range, it can serve as a good indicator that you’re near your healthy weight. For most women,this is between 1600-2200 calories per day. We still need to make mindful food choices and portions, but if we’ve settled into a number on the scale we’re likely there.
Body acceptance. When you’re satisfied with how you look and feel comfortable in your own skin you’re likely near your healthy weight. No matter how many pounds you drop, if you don’t like your body, you’re likely not going to like how you feel. It’s important to feel satisfaction and acceptance within your body.
Quality of life is essential. You should be at a weight that allows you to get up and move around. If you’ve found you have more energy and feel less irritable, you’re probably close to your healthy weight. If you feel uncomfortable and aren’t showing up day-to-day, you may have some more work to do. It may be smart to accept a slightly higher weight if it means you’re mentally comfortable.
Moving on, I want to point out that many women who are losing weight could be coming off medications—and that’s a big deal. This is a great step towards a healthy weight. This could mean her blood work is looking good, her doctor is happy, and she’s able to find ways to mitigate some of her PCOS symptoms.
I want to get at the core of what every PCOS diet should include. This means I want to find some components of the plan that are going to help us get to a healthy weight and alleviate some symptoms of PCOS.
It’s important to note that we are looking for foods that deal with the root of PCOS—hormonal imbalances. That being said, we should break down what that means.
Women with PCOS often deal with high levels of insulin—the hormone that helps break down sugars in the blood and turns it into energy. Sometimes, the sugar in the blood doesn’t get into the cells as it should, so it builds up. When we eat foods high in sugar, the body produces even more insulin, leading to a doubly bad situation of high blood sugar and higher insulin levels. Insulin levels are also tied to testosterone levels, and spikes in those can cause acne, facial hair growth, and lack of ovulation.
I also want to talk about what we can do to reduce insulin resistance.
First, insulin isn’t bad and eating carbs isn’t wrong. In fact, including carbs can make eating healthily more sustainable. But how can we include them and still remain in control of insulin and blood sugar levels?
A big step we can take is to add more fiber to our diet. Most women don’t get the correct amount of fiber every day. It can help with the feeling of fullness, it can curb sugar cravings, reduce cholesterol, and improve intestinal health. Gradually increase your fiber intake until you’re at about 30g of fiber a day.
Another way to reduce insulin resistance is to omit sugar. This seems obvious, but there’s an important distinction between two types of sugar; natural and added. Added sugars add nothing to our diet. It gets absorbed quickly in the blood and spikes insulin and blood sugar levels. Because it can’t be broken down for nutrients, it’s stored as fat. Another major key is remembering the composition of the bacteria in our gut. If we continue to feed sugar-eating bacteria added sugars, we will continue to crave those unhealthy foods. When we leave sugar out of our diet, we reset the palate and changes how we perceive the sugar. This isn’t saying you won’t enjoy treats, but you’ll be able to appreciate it.
Naturally occurring sugars appear in a lot of foods we may include in the early stages of a PCOS diet plan. Fruit, dairy, sweet potatoes, and more are generally okay so long as they are minimally processed.
Taming inflammation is key in a PCOS diet. For our purposes, we’re talking about low-grade inflammation. This sort of inflammation means the body is in a constant state of healing itself. Blood cell counts are high, the immune system is aroused, and your body is fighting a problem during this state.
The best way to reduce inflammation is to focus on plant-based foods—I’m talking about tons of veggies. We want to break them down into Non-starchy vegetables and Leafy greens. We’re leaving the starches out of the equation for now. Our goal is to eat 4 colors per day, up to 4 cups per day. They can be spread out among snacks and meals and can be raw or cooked.
Leafy greens get their own category because it’s important to make sure you’re getting them. Kale, spinach, and arugula are all good choices. Aim for 3 cups (measured raw) per day. Remember, foods that are shelf-stable and usually processed—the opposite of what we want.
Adding specific anti-inflammatory spices like ginger and clove can help as well. Evidence shows they can lower inflammation, and at worst, make your food taste great!
Finally, adding healthy fats can also be beneficial. Unsaturated fats from nuts, seeds, avocados, flax, chia, etc., are good sources. Stay mindful of the portions regardless, but avoid trans fats. If a food has a package, it has a label, and on that label will be trans fats.
What you’ll learn in this episode
In today’s episode, you’ll learn the basics of a PCOS diet plan. I break down the individual components that make up healthy, sustainable changes and pick up some key tips for finding your healthy weight, and how to alleviate some symptoms of PCOS, including insulin levels.
Links
Episode 2: https://dafnachazin.com/episode-2-5-smart-ways-to-eat-carbs/
Episode 8: https://dafnachazin.com/episode-8-what-it-means-to-eat-80-20/
Dirty Dozen and Clean 15 List
Top 10 Inflammatory foods
My FREE PCOS Meal Prep Starter Kit which includes a 3-day anti-inflammatory meal plan complete with recipes and shopping list as well as my 3-step process to detoxifying your kitchen.
Grab your copy here: www.dafnachazin.com/pcosplan
Get in touch! info@dafnachazin.com
Hello again, friends! Today’s episode of Slim & Satisfied takes some of the mystery out of ‘moderation.’ In this episode, I talk about how to get out of that black and white, on or off mindset that is so easy to fall into when we think about moderation.
Often times, I see clients who struggle to find a middle ground in their diets. They’re either very strict and never break from their meal plans and exercise religiously, or they admit to eating out every meal, making poor food choices, and avoiding exercise. Occasionally, they’ll ask what difference would one meal make? To be honest, I can see where they’re coming from. However, the problem isn’t the treats, it’s the frequency.
Eating perfectly also comes with its own set of problems. It’s an unrealistic way to live our lives and an equally unrealistic way to eat healthy consistently. There are a few reasons for this: the amount of temptations we face every day puts an intense mental strain on our bodies, we form a resentment for eating the way we are, and it can often backfire.
Eating without allowing yourself a break or a treat every so often takes its toll. It can lead to disordered eating patterns, food obsessions, and even binge eating. Being able to indulge without shame is a part of healthy eating, so long as it isn’t too often. In fact, not feeling like you need to totally restrict yourself can be motivating.
I’m a firm believer in the 80/20 concept. Mind you, this isn’t the traditional 80/20 ‘rule’ that you may have heard of before. Rules and food usually do not go together very well.
This concept, though, allows for just enough freedom to indulge without getting into a mental battle with ourselves. If we give ourselves permission to enjoy the food we eat, we can establish a sustainable, healthy diet plan. The 80/20 concept works best when we eat in the spirit of it, as opposed to getting bogged down in constant measuring and calculating. It’s all about balance.
When I talk about this 80/20 concept, I’m talking about 80% and 20% of our meals, not time. For example, if a client eats healthy 6 days out of the week, and on the 7th day, goes all-out—I’m talking burgers, ice creams, donuts, and endless treats, this is probably excessive.
When we let loose during the weekend like this we’re still technically following the 80/20 concept, but it’s just too much. The main problem here is the time aspect. We’re giving ourselves permission to eat this way as much as we can for a short amount of time, and expect ourselves to go back to our plan the next day. This can be near impossible. It’s ineffective and unsustainable. A full calorie blowout can throw our bodies for a loop.
Instead, applying the concept to the food itself serves us in a much healthier way. An example of this could look like this: breakfast would entail a cup of yogurt with some chocolate chips sprinkled on top, a salad with chicken and feta cheese and perhaps some pita chips on the side, or grilled chicken and broccoli and a sweet potato. Add a glass of wine or a treat for dessert. Even with all of this, you’re still not going to come close to the number of calories in the previous situation.
We set ourselves up for success by eliminating anticipation and instead of saving up calories, we can feel more in control of the treats we give ourselves throughout the day. Start gradually with one meal or snack where your treat makes up the 20% to ease into this mentality. Be careful not to let this concept slip into a 60/40 or 50/50 concept, though.
There are some common pitfalls to this approach, so I’m going to lay them out for you so you can avoid them.
Firstly, we’re notorious for estimating our portions incorrectly. We tend to underestimate how much food we eat or should be eating. Measuring things objectively for a short period of time can help retrain our brain into what healthy portions look like. Don’t worry, this isn’t a permanent practice. Once you get the hang of it you’ll be able to eyeball your meals just fine.
Secondly, make sure the foods you indulge on are foods you absolutely, unabashedly love. Otherwise, you may look for extra treats elsewhere or after your meal. You want to choose things that you love so much you feel satisfied, and can look forward to getting back on track and finding a place for a treat in your next meal.
Finally, and this one is important, pay attention to your body’s response and how you’re feeling mentally and emotionally. What works for others may not work best for you. If this sort of concept is causing some stress, it’s likely not the plan for you, and that’s okay!
What you’ll learn in this episode
In this episode, I explain what moderation really is and how we can make it work for us. I offer up the 80/20 concept, which allows us to spread our indulgences throughout the day in different meals. I expand on this concept by giving some examples of what the right and wrong applications of it look like. Finally, I lay out some common pitfalls of the 80/20 concept and how you can avoid them.
Helpful Links
Episode 5: https://dafnachazin.com/episode-5-key-insights-about-change/
Episode 6: https://dafnachazin.com/do-i-need-to-eat-breakfast/
My FREE PCOS Meal Prep Starter Kit which includes a 3-day anti-inflammatory meal plan complete with recipes and shopping list as well as my 3-step process to detoxifying your kitchen. Grab your copy here: www.dafnachazin.com/pcosplan
Get in touch! info@dafnachazin.com
Welcome back, ladies!
In today’s episode of Slim & Satisfied, I’m talking about picking the right weight loss plan for you. It’s hard to choose a plan that’s suitable for your individual needs. To make things a bit simpler, I offer three key questions that you can ask yourself to help evaluate the plan you’re on now or the one you’re thinking of starting. Asking these questions can help prevent us from falling into the “shiny object syndrome” trap, which can lead us to falsely believe a plan will work for us because of a catchy ad or a friend’s experience.
As a side note, moving forward on the podcast, I’ll be focusing especially on weight loss plans for women suffering from hormonal issues such as thyroid conditions and PCOS. But don’t worry, virtually all the information I’ll share with you will still be valuable even if you don’t have these conditions.
Now, we all know that there is always a certain amount of trial and error when it comes to weight loss. The problem is, the choice to go on a diet is often impulsive. We don’t always take the time to make an informed decision surrounding a plan that matches our personality, schedules, and lifestyle. The goal here is to find some type of synergy between our lives and the plan we’re following.
So, what questions should we ask ourselves when choosing a plan?
Question 1: Is this diet flexible?
Your plan should fit into your life, not force you to put it "on hold". A solid plan should also work well when it’s not followed with 100% accuracy. I used Keto diets as an example here, as this sort of plan is very restrictive and inflexible.
Question 2: Is this diet effective?
The plan we follow needs to be producing results (meaning weight loss!) for us. We also need to keep in mind that ‘effective’ includes being appropriate for other health needs we may have. This means family history of disease, preexisting conditions, as well as whatever else you may be experiencing. For example, a woman with PCOS may look for a plan that mitigates risk factors that come along with it, like heart disease or anovulation. We want to actively prevent these issues through our weight loss plan.
Question 3: Is this diet safe?
This is perhaps the most important questions to ask ourselves. We want to look at the long-term here. Will you be able to maintain this diet when you’re 50, 60, 70 years old? If not, it may be smart to reconsider.
When I talk about ‘safe’ I am talking about including a variety of food. Solid plans don’t eliminate entire food groups (looking at you, Keto). .
It’s also important to make sure this plan is teaching you how to eat. The diet you choose should feel natural and have a positive impact on your life. It shouldn’t teach shortcuts or gimmicks, nor should it label food as ‘not allowed’. This puts us as a much higher risk of disordered eating or even an eating disorder.
What you’ll learn in this episode
I’m hoping I’ll be able to offer some insight on what it takes to choose a solid, healthy, and sustainable weight loss plan. I provide some examples of what a good plan looks like, as well as what a not-so-good plan might look like. There is a lot to unpack here, so I break down three key questions that can help narrow down the endless list of diets out there today.
Helpful Links
Free meal prep guide for ladies with PCOS: www.dafnachazin.com/pcosplan
Get in touch! info@dafnachazin.com
Welcome Back!
About 60% of my clients tell me they skip breakfast. And, I’m cool with that, MOST of the time. I definitely see how breakfast can help with weight loss in some cases, and prevent progress in others. So, I decided to center today’s episode of Slim and Satisfied around breakfast—what we can do to make our breakfasts work for us, what are some signs that you shouldn’t skip it and what science is telling us about breakfast specifically for weight loss.
Specifically, I describe a review article that was recently published and showed that eating breakfast doesn’t help people lose weight. It also showed that people who skip breakfast are not hungrier than those who skip it nor did they consume more calories later in the day. Interesting findings! However, there were some issues with the studies reviewed in this article and I describe what those are.
Then I speak about the practical applications of these findings. I admit that if we’re just looking at weight and weight alone, if you’re currently skipping breakfast and are staying at a healthy weight, are still feeling satisfied, and are fulfilling your nutritional needs, it’s wise to continue to do so. Similarly, for weight loss, if you’re creating a calorie deficit (check out Episode 4 below where I talk about this) and are still being healthy and eating a good quality diet, losing about 1-2 lbs per week, you’re good to go without a morning meal. That being said, if you’re considering cutting breakfast as a strategy to lose weight, it’ll likely backfire. Very few people are able to skip breakfast and lose weight consistently. I explain exactly why.
Prolonged morning fasts can actually make insulin resistance worse. I explain in this episode that when we sleep, the body uses our glycogen liver storage as an energy source. Once these are depleted, the body will use fat as an energy source. When we break down fat, the body releases free fatty acids into the bloodstream that can be used for energy. However, studies show they interfere with the action of insulin in our body. This means we won’t be able to get sugar into our cells efficiently, and even further, once we do eat our next meal, the body releases more insulin, overlapping with the insulin left behind. Too much insulin leads to increases in fat mass, especially in the stomach area.
We finish off by answering the big question: What exactly is the best way to have breakfast and lose weight? I offer some guidance on the composition of your breakfast, give you meal ideas and discuss how this can impact your weight loss.
Key takeaways from today’s episode
Adding breakfast without adjusting the rest of your daily calories will not help you lose weight
If you’re currently eating breakfast and gaining weight, don’t omit it.
Breakfast containing at least 20g of protein and 10g of fiber can be beneficial for weight loss, reducing insulin resistance, and controlling blood sugar
If you use a fasting strategy, aim for 14-16 hour fast that begins with finishing dinner around 6 p.m. and resuming eating around 9 a.m. the next day
Consider making breakfast the largest meal of the day.
Helpful Links:
The Balanced Protein Shake Builder:
My 5-step guide to creating a morning shake that is packed with flavor and has just the right mix of nutrients!
www.dafnachazin.com/shake
Free My Proven Path to Weight Loss Starter Kit: www.dafnachazin.com/free
Episode 2: Carbs https://dafnachazin.com/episode-2-5-smart-ways-to-eat-carbs/
Episode 4: Calories https://dafnachazin.com/calories/
Get in touch! info@dafnachazin.com
Hello again, everybody!
Today, we’re going to cover something that I think is a core topic when it comes to weight loss—what it takes to make changes happen. When we first embark on our journey through weight loss, making changes to our lifestyle and unhealthy habits is key.
I see a lot of women struggle to make consistent, meaningful changes because of some misconceptions and beliefs around their ability to make those changes.
Making a positive change is something more profound than watching the numbers on a scale. It’s about how we feel, how we act, and how we go through our day-to-day lives.
In order to successfully implement changes that really make a difference, there are 3 key insights we need to embrace:
First, our body is not wired for change. Our brain is designed to keep us safe and in a familiar situation. This is called the “primal” or “reptilian” brain, and its sole purpose is survival. Thanks to this evolutionary development, anything you do to change what makes you feel comfortable will be met with resistance—risk is associated with the unknown. This part of your brain isn’t thinking about the long-term goals you have. This is where the FFF cycle from Episode 3 (linked below) comes into play. Be sure to check it out.
Secondly, change is uncomfortable. If it feels a bit challenging, you’re doing something right. If you don’t love the changes at first, that’s okay, but wait and see how you like the results. I use another example of a client I work with who had to make some changes that were frustrating to her. However, in the end, she was so pleased with the results she was feeling and seeing that she decided she could keep it up. I explain that when you change the way you think about change, things start to fall into place.
Finally, change creates motivation, not the other way around. Enough waiting for a specific time to make changes—that doesn’t matter. You have no more chance of success because you started making a change at a certain time of year or after a certain life event. Right now is the best time. The more you delay, the less chance you have to stick with your changes. I talk about the importance of starting small when we talk about changes. In the case of the client who stuck with her changes, she met herself where she was. She implemented changes that felt right to her and that made the new behavior stick.
What You’ll Learn in this Episode:
In this episode, you’ll learn exactly what it takes to make significant, meaningful changes. I offer some key insight into what’s important to remember when you’re starting to make changes. You’ll also learn how to avoid falling into the FFF cycle and how to stick with your changes even when the going gets tough.
Helpful Links
Get in touch! info@dafnachazin.com
Referenced Episodes:
Episode 3 (FFF Cycle)
Hey, everyone!
It’s time to talk about, you guessed it, calories! In today’s episode of Slim & Satisfied I offer some insight on what exactly a calorie is and what we need to keep in mind while losing weight. Believe it or not, it’s not as complicated as it seems!
I explain what calorie awareness is and how macros (carbs, proteins and fats) come into play with weight loss. I also talk about the importance of a concept called Calorie Density. Calorie Density refers to the relationship between the volume of food you eat and the amount of calories we can gain from that. We’re looking to avoid eating those low volume, high calorie food items, and instead choosing nutrient dense foods.
Then, I outline 3 ways you can determine how many calories you should be eating based on your body’s needs:
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If you’re on a diet and you are either gaining weight or staying the same weight, then your body’s caloric need is LESS than it currently is.
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Use ballpark numbers and estimate your total calorie intake. Aim for the top of a 1400 – 1800 calorie range. Be consistent. This is a trial and error process.
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Use standardized equations. The Mifflin St. Jeor equation (linked below) is used to calculate your Resting Energy Expenditure or Basal Metabolic Rate (BMR)
Now that we’ve figured out how many calories our body needs, we can ask the question “does it matter where the calories come from?” I explain how the answer is not so simple. Not all calories are created equal. I talk to you about the Money-Calorie analogy, and how being aware of the amount of calories we take it can help us “budget” or make meal plans that manage our calories.
Remember, we want to reach the “just right” area of our meal plan; an area where we consistently lose weight and aren’t left feeling restricted or denied.
We then cover three pros of Calorie Awareness:
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Brings attention to the amount of calories we can accumulate throughout the day.
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Highlights foods that don’t fit into our diet.
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Over time, this will positively impact our decision making when it comes to food.
Four Things to Do After Listening to this Podcast
1 . Use the link below to find your Basal Metabolic Rate or Resting Energy Expenditure.
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Divide your BMR over three meals and two snacks or two meals and two snacks.
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Evaluate your day and identify the high calorie items.
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Replace them with a healthier alternative.
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You may use my free meal plans (below) as a starting point!
What You’ll Learn in this Episode:
-- Why we shouldn't COUNT calories, but be calorie-aware.
-- How to determine how many calories your body needs.
-- How to identify foods that don’t fit into a healthy diet.
-- The best way to THINK about calories.
Links:
Get in touch! info@dafnachazin.com
Calculate your BMR here
Check out my sample meal plans
Willpower is often deemed as necessary for weight loss but that’s all wrong. In today’s episode of The Slim & Satisfied Podcast I’m going to bust this long-standing myth and give you a more effective method for staying motivated and making meaningful changes that last.
I start by outlining a study that will demonstrate that willpower is a finite resource – it’s a very interesting experiment about food choices and self-discipline. Because willpower is a finite resource, it’s difficult to measure just how much is left in the tank, often resulting in a hamster wheel effect, offering no real, long-term solutions. To illustrate this, I discuss the “Triple-F Cycle”—fear, failure, and fatigue that so many women go through when trying to lose weight. The “Triple-F Cycle” is broken down into phases:
- The weight gain phase. This could be a life-long struggle with weight, a rough patch, or even a health condition.
- The frustration phase. Frustration often builds up and mounts into an anger towards one’s self. This can lead to impulse decision making.
- The quick-action phase. Here, we’re exposed emotionally. We’re more likely to follow down a path that we’ve tried before—a crash diet, skipping meals, etc.—anything to lose weight.
- The blood, sweat, and tears phase. This is where our willpower is depleted. The time, effort, and money invested in these diets forces a burn-out.
- The physical and mental fatigue phase. We’re tired. We’re stressed. These can cause cortisol levels in our body to rise, leading to further weight gain. And before you know it, you’re back to square one.
Finally, I answer the question “What can we do instead of relying on willpower?” and offers my proven 5-step process: The Slim & Satisfied Brain Blueprint. With this plan, you can train the brain with something called “brain neuroplasticity,” allowing us to create healthier habits—and stick to them. My 5-step plan is simple:
- Extraction. Here, we find one specific behavior that we can tie back to an unhealthy lifestyle. This should be something deeper than simply losing weight.
- Formation. Now, we decide on a behavior we’d like to replace the one we’re extracting. This can be something entirely new or an activity you’ve done in the past.
- Attachment. Next, we “attach” this new behavior to something we do everyday anyways. Find something that you know you’re already committed to and try linking it with your new, healthy behavior.
- Repetition. Stick with it! This isn’t an over-night process. Stay true to what your goal is even when the going gets tough.
- Validation. Once you’ve done your new behavior enough, it’ll become second nature. You’ll find yourself performing these healthy habits without much thought.
Dafna reminds us to look for those “non-scale victories” or results that aren’t defined by numbers on a scale. Are you more energized? Has your mood improved? The impacts are all around us.
What you’ll learn in this Podcast
- Willpower is not necessary for weight loss
- The “Triple-F Cycle” and how we fall into it.
- How Cortisol impacts our weight gain/loss
- What Brain Neuroplasticity is and how we can use it to lose weight
- The 5 steps of the Slim & Satisfied Brain Blueprint
Helpful Links
Get in touch! info@dafnachazin.com
FreeProven Path to Weight Loss Starter Kit: www.dafnachazin.com/free
We’re living in a diet-obsessed world where restriction and elimination is the norm. If you’ve recently been on a weight loss regimen, you’ve probably tried to cut back on eating carbohydrates. So many of the top weight loss plans today revolve around reducing sugar and starches and increasing protein and fat (think of keto, paleo and The Whole30). So I decided to experiment and follow a low-carb plan a few months ago. I went on the Whole30 diet to see what it feels like to eliminate many of the foods I love eating. While I felt great initially, things weren’t as easy later on. So today, I want to share with you a smart way to cut carbs so you can eat your bread and lose weight too!
In today’s episode I discuss:
- What it felt like to follow The Whole30 diet and what my thoughts are about this plan
- Why we see big weight reductions when we first cut back on carbohydrates
- Which carb foods we need to focus on most of the time
- 5 smart strategies for eating carbs at every meal and losing weight consistently
After you listen to this episode, please leave a comment below. We’d love to hear from you! And, make sure you never miss an episode by subscribing to this show, you’ll get weekly updates when a new episode is out. Got a question? Email us at info@dafnachazin.com
To find more smart eating strategies, check out Dafna’s Real Food, Real Weight Loss Starter Kit. It’s your 5-step guide to eating and thinking your way to a Slim & Satisfied body. Get your free copy at: www.dafnachazin.com/free
Welcome to the Slim & Satisfied Podcast! In Episode 1 (woohoo!) we take a deep dive into limiting beliefs and how they negate our most desired goals by facilitating self-sabotage. We will discuss how limiting beliefs are likely impacting your weight loss results and how to quickly identify them in our day-to-day life. While uncovering limiting beliefs isn’t always fun, it’s necessary. That’s because once you’ve taken care of these false thoughts, your weight loss journey will be so much better, easier and faster.
In this episode you’ll learn:
- The number 1 reason we often do not make progress despite knowing “what to do”
- What limiting beliefs are and what are some key characteristics that can help identify them
- How limiting beliefs can impact our thoughts, actions and behaviors and why they’re so detrimental for weight loss.
- How to go about changing limiting beliefs and preventing them from posing a problem.
After you listen to this episode, please leave a comment below. We’d love to hear from you! And, make sure you never miss an episode by subscribing to this show, you’ll get weekly updates when a new episode is out. To learn more about Dafna, please visit: www.dafnachazin.com.
P.S. Have you checked out Dafna’s Real Food, Real Weight Loss Starter Kit yet? It’s your 5-step guide to eating and thinking your way to a Slim & Satisfied body. Get your free copy at: www.dafnachazin.com/free
P.S.S. Join Dafna LIVE on FB this Thursday at noon to discuss this episode, ask questions and comment about your own experience. We’ll be meeting here weekly so make sure to stop by!