PCOS can feel like a maze: irregular cycles, relentless fatigue, cravings that don’t make sense, and advice that’s loud but rarely helpful. We invited Registered Dietitian and Nest and Nurture founder Trista Chan to map the terrain with clear science, practical nutrition, and a lot of compassion.

We start by decoding what PCOS actually is and how it’s diagnosed through the Rotterdam criteria—then we get honest about why care can feel inconsistent. Trista explains the nuance behind insulin resistance, why insulin isn’t the enemy, and how gentle, real-world strategies like timing your carbs and pairing them with protein and fats can steady energy and support hormones. We talk inflammation without fear, focusing on addition over restriction: more plants, more omega-3s, more variety that fits your life.

From there, we tackle the big myths: you don’t need to cut gluten or dairy unless you have a true intolerance; “hormone balance” isn’t a fixed state because healthy hormones naturally fluctuate; and carbs are not the villain—they’re your body’s primary fuel, especially if you’re active. We also zoom out to the bigger picture: genetics, stress, and the built environment shape symptoms, and acknowledging those forces helps you find your real locus of control. Expect practical starting points: which labs to request, how to track symptoms with purpose, and how to build a supportive care team that sees you as a whole person.

If you’re tired of rigid rules and ready for sustainable tools, this conversation will help you choose clarity over confusion and addition over restriction. Subscribe, share with someone who needs a kinder approach to PCOS, and leave a review to tell us which myth you want us to bust next.

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