The Hormone Cafe

In this episode of The Hormone Café, Dr. Sarah Pederson, holistic OB-GYN at Vera Health and Fertility, is joined by registered dietitian Callie, who specializes in women’s health and blood sugar management. Together, they break down how to eat with PCOS, support insulin resistance, understand what “low carb and low sugar” actually means, and use nutrition, movement, and lifestyle strategies to support hormone balance and sustainable weight loss.

In This Episode, You’ll Learn:

💡 PCOS Nutrition Essentials
A balanced plate is the foundation for hormone health:

• Half your plate: colorful vegetables
• One-quarter: protein (critical for blood sugar stability)
• One-quarter: high-fiber carbohydrates (oats, quinoa, brown rice, beans, lentils)
• Healthy fats: olive oil, avocado, nuts, seeds
• Protein helps slow carbohydrate digestion and prevent blood sugar spikes.

🍳 How to Build a PCOS-Friendly Breakfast

• Never skip breakfast — consistency matters for blood sugar and hormones
• Add vegetables to eggs (spinach, peppers, onions)
• Blend veggies like spinach or zucchini into protein pancakes, muffins, or smoothies
• Veggies can be mixed into almost anything without affecting taste

🩺 Eating for Insulin Resistance

• Eat vegetables and protein first, then carbohydrates
• Always pair carbs with protein and fiber
• Avoid long gaps between meals to prevent blood sugar crashes
• Aim for consistent meals and protein-containing snacks
• Target ~5–7 grams of fiber per meal

🚶 The Power of Movement for Blood Sugar Control

• Just 5–10 minutes of movement after meals can significantly lower glucose spikes
• Walking, light chores, marching in place, or gentle activity all count
• Movement helps muscles absorb glucose and improves insulin sensitivity
• Data from continuous glucose monitors (CGMs) shows how impactful movement can be

🥦 What “Low Carb” and “Low Sugar” Really Means for PCOS

• PCOS does not require a ketogenic or no-carb diet
• Focus on carbohydrate quality, not elimination
• Prioritize high-fiber carbs and ancient grains
• Avoid quick sugars (honey, sweeteners, refined carbs) without protein
• Look for foods with at least 2–3 grams of fiber per serving

⚖️ Weight Loss Tips for PCOS

• Protein at every meal improves satiety and hormone balance
• Strength training 2–3 times per week supports insulin sensitivity and metabolism
• Frequent, small bouts of movement throughout the day matter
• Stress management is critical — high cortisol can block weight loss
• Hydration supports blood sugar regulation and overall metabolic health

💧 Hydration Guidelines

• Absolute minimum: 64 oz per day
• Ideal target for most people: 64–80 oz daily
• Increase intake gradually to avoid discomfort
• Proper hydration improves blood sugar control and insulin sensitivity

Key Takeaways:

PCOS nutrition is about balance, consistency, and quality — not restriction.

Protein, fiber, movement, stress management, and hydration all work together to regulate blood sugar and hormones.

Small, practical changes can have a powerful impact on insulin resistance and weight loss.

Tracking fiber intake and pairing carbs correctly can dramatically improve glucose stability.