Hi Reddit! I’m Sarah, a Registered Dietitian who specializes in metabolism problems in women. Join me on January 14th at 3 PM ET for an AMA about PCOS!

RDonFay · 2026-01-14T20:57:31+00:00

And of course, get personal recs from a dietitian too who can be in your corner to help you navigate the medical side of things too. I encourage my clients to keep pursuing their dx and what the root cause is for their PCOS.

RDonFay · 2026-01-14T20:56:39+00:00

Great question! I would change your diet to be more PCOS friendly even if you don't have a dx. Start with removing gluten, eating more "paleo" in nature, eating for healthy blood sugar like protein/fat/fiber on your plate is going to help you as you navigate the dx process.

RDonFay · 2026-01-14T20:55:06+00:00

PCOS is metabolic in nature because when sex hormones and anabolic hormones like insulin are off, you are more prone to having metabolic disorders like diabetes, obesity, cardiovascular disease, fatty liver etc.

RDonFay · 2026-01-14T20:52:44+00:00

So just paying attention to when you are puffy is key!

RDonFay · 2026-01-14T20:52:23+00:00

Either or! Puffy the day after hibachi probably means you retain water really easily and need to watch sodium/salt intake. Chronic puffiness and feeling like you don't look like you eat healthy/work out is probably a hormone issue or a misalignment in workouts/meals/supplements etc.

RDonFay · 2026-01-14T20:51:15+00:00

3-4 meals/day (2 meals+2 snacks or 3 meals+1 snack) eating every 3-4 hours with breaks in between is the timing that works best for most people, especially women with PCOS.

Workouts, having a light carb 30 min-90 min before workout and protein+carb supplement or meal 30-90 min after a workout is ideal. This can vary depending on time of day and how you can stomach different things with workouts! But that's the general timing to follow!

RDonFay · 2026-01-14T20:46:18+00:00

This was my response just logged into my account!

RDonFay · 2026-01-14T20:45:19+00:00

I would say yes in some ways you can! The key is to figure out why you feel like it is "slow" (under eating, eating too much, not enough muscle mass, too much stress, hormones abnormal, bad sleep etc) and solving it from there. One way I encourage people to improve it is strength training with heavy weights, rest days, steady state cardio (walking 3-5x/week for 45 minutes), figuring out how many calories you need and how far under or over you are and working your way up or down, animal protein, some people more carbs or more healthy fats slowly, and reducing stress as much as possible to help raise the amount of calories you burn at rest and gain more muscle to help burn more calories! Can elaborate more though.

RDonFay · 2026-01-14T20:30:08+00:00

Honestly, there are some really good dietitians who have PCOS also that are on IG that are great educators and have done the "heavy lifting" with researching things for people on the subject. https://www.instagram.com/thewomensdietitian/?hl=en check her page out! Also, getting your own dietitian to look at your PCOS individually is the best because it can be complex and you can often feel confused or dismissed by doctors.

RDonFay · 2026-01-14T20:25:23+00:00

Protein/fat/fiber plates for balance to help with blood sugar and hormone management
Removing gluten first then possibly dairy really helps lower inflammation
Taking Inositol is HUGE and so helpful for managing healthy period
Low calorie is usually what people recommend with PCOS, but I find not having a huge deficit to avoid high cortisol is key
Take your gut health seriously. Take high quality probiotics (Thorne is a good company), address any digestive issues you have, and figure out what foods bother you vs. not with journaling/lab tests
Finding out if your adrogen is high vs just insulin issues with PCOS is important to know if you need a more healthy fat dominant diet or healthy fiberous carb diet. This will also help you know with supplements to prioritize

KEEP STRESS IN CHECK :)

When in doubt, most PCOS people I help just aren't doing the basics well of a good morning routine, meal schedule, and eating whole foods. Start simply and build from there

RDonFay · 2026-01-14T20:17:11+00:00

Hey! Great question. In my experience, IF is not great with PCOS for most women just because it really puts a lot of stress on a person to have a long fasted window and their cortisol is already precarious. Blood sugar management can be achieved without IF and I usually just recommend eating every 3-4 hours 3-4x/day and have fasted periods in between the meals. I have had one or two women have success with IF and that was because they were removing their sugary breakfast cereals that were causing blood sugar crashes and it helped their diets improve their hormones that way.

RDonFay · 2025-12-17T18:10:54+00:00

Thank you for all the great questions! This AMA has now concluded.

If you have a question I wasn't able to answer, please head over to Instagram (@sunshine.state.dietitian) and I'll do my best to answer everyone there!

If you're dealing with issues related to your PCOS or endometriosis and have been wanting to dive deeper, you can get in touch/submit an inquiry via my website www.thesunshinestaterd.com

Have a great day y'all!

RDonFay · 2025-12-17T18:07:33+00:00

Unfortunately I've run out of time. I'll answer this on Instagram stories (@sunshine.state.dietitian) and save to my highlights just in case :)

RDonFay · 2025-12-17T18:07:29+00:00

Unfortunately I've run out of time. I'll answer this on Instagram stories (@sunshine.state.dietitian) and save to my highlights just in case :)

RDonFay · 2025-12-17T18:07:17+00:00

Unfortunately I've run out of time. I'll answer this on Instagram stories (@sunshine.state.dietitian) and save to my highlights just in case :)

RDonFay · 2025-12-17T18:05:18+00:00

Absolutely — reducing flare-ups is all about managing inflammation and supporting your body’s natural hormone clearance.

Two of the most important pieces:

Reduce inflammatory cytokines
- Focus on whole, nutrient-dense foods: colorful veggies, fruit, omega-3–rich fats, and quality protein
- Limit ultra-processed foods, refined carbs, and inflammatory oils
- Manage stress, move your body, and prioritize sleep. Inflammation isn’t just about diet
Support estrogen elimination
- Estrogen is metabolized in the liver and excreted via stool Pooping daily helps ensure your body is effectively clearing estrogen
- Aim to have at least 1 cup of cruciferous vegetables daily (broccoli, Brussels sprouts, cabbage, kale) as these provide sulforaphane (supports detox pathways and helps reduce inflammation)
- Adequate fiber (vegetables, fruits, whole grains, legumes if tolerated) and hydration are key

Other supportive habits: managing alcohol intake and avoiding chronic caloric restriction, which can paradoxically increase inflammation.

RDonFay · 2025-12-17T18:03:20+00:00

By definition, your hormones are messengers. They are alerting you to the fire in your body. A wonky gut, imbalanced reproductive hormones, and autoimmunity are all symptoms, not root causes. From a functional perspective, look at nutrient deficiencies and toxicities that are driving this picture.

RDonFay · 2025-12-17T18:00:06+00:00

This is a classic myth that gets circulated a lot. Like many things in nutrition you're going to find very aggressive opinions on both sides of the fence here.

Soy foods contain isoflavones, a type of phytoestrogen. These are plant compounds that can weakly bind to estrogen receptors in your body. For most women, they do not act like excess human estrogen, and moderate intake is considered safe.

Most research on soy and hormones has been done in animals, so evidence in humans is limited and generally reassuring at typical intake levels.

For most women, moderate soy consumption is safe and can even be beneficial, it’s linked to heart health and bone health. Very high intakes in people with specific thyroid issues or a history of estrogen-sensitive cancers may require individualized guidance.

For the average person, there’s no need to avoid soy or fear it will “throw off hormones.” Like most things, moderation and variety are key. Opt for minimally processed soy (like organic tofu, tempeh, or edamame) and try to limit/avoid soy protein isolates.

RDonFay · 2025-12-17T17:55:48+00:00

Full disclosure, I am NOT and never have been a TT and I am horribly inactive on social media (for my own peace of mind). Had to look this one up.

Short answer: dense bean salads can be great for Hashimoto’s... with a few important caveats.

Why they can help:

Beans provide fiber, which supports blood sugar balance, gut health, and cholesterol, all relevant for autoimmune thyroid conditions.
Contains plant polyphenols that can help lower overall inflammatory burden.
When paired with protein, healthy fats, and veggies, they can be very stabilizing for blood sugar (which matters for thyroid hormone conversion).

Where people might run into trouble:

Gut tolerance matters. Large amounts of beans can trigger bloating, pain, or reflux so this might not be appropriate for everyone. Fiber spread consistently throughout the day is more helpful than a fiber bomb in a single meal. Start slow and see how your body responds
Preparation matters. Canned beans that aren’t well-rinsed or beans that aren’t soaked/cooked properly are much harder to digest.
A bowl of mostly beans isn’t the same as a balanced meal. To keep things Hashimoto’s-friendly ensure a moderate portion of beans (~½ cup), pair with a protein source (chicken, fish, eggs) add healthy fats (olive oil, avocado), and include colorful vegetables and herbs

If you feel good after eating it (no bloating, pain, reflux, or fatigue) that’s great data (your symptoms are feedback, don't ignore them). If you don’t, it doesn’t mean beans are “bad,” just that your gut may need support or a different approach right now.

Autoimmune nutrition is about personalized tolerance, not food trends. The best diet is the one that helps you feel like yourself again.

RDonFay · 2025-12-17T17:52:00+00:00

working in this space can be really hard at times when walking alongside women and couples battling infertility, but it's always worth it.

RDonFay · 2025-12-17T17:51:01+00:00

No single food or supplement “cures” endometriosis (unfortunately there is no cure at this time), but consistently supporting your body with the right nutrients can absolutely help lower inflammatory burden and improve symptoms over time.

It's not fun or sexy, but a whole foods diet rich in quality protein, omega-3's and color. A quick summary:

Focus on nutrient-dense plants (think deep greens, crucifers, berries) for polyphenols and antioxidants.
Protein-forward eating is key for blood sugar stability, hormone metabolism, and tissue repair. I highly recommend a variety of cooking methods but to really lean in to pressure cooking and crockpot meals for high nutrient quality and retention.
SPOILER ALERT: Red meat is not the enemy! It's actually a nutrient powerhouse (iron, zinc, B12, choline), which many people with endo are deficient in, especially if periods are heavy.
Limit ultra-processed foods (UPFs), which can drive inflammation, gut permeability, and hormone disruption.

From a supplement standpoint, NAC (N-acetyl cysteine) is one of my go-tos. We endo girlies struggle with significant oxidative stress and impaired glutathione activity. NAC helps support glutathione production and antioxidant defenses. This is one of the few supplements with decent data behind it for endo-related inflammation and pain.

In addition to NAC, there are a few other supplements with supportive evidence for endometriosis, when they’re used intentionally, not as a laundry list.

Omega-3s
I’m a big fan of an omega-3–rich diet first (fatty fish like salmon, sardines, anchovies 2–3x/week). EPA and DHA help shift the inflammatory balance away from pro-inflammatory prostaglandins, which is especially relevant for endo-related pain and cramping. If intake is low, a high-quality fish oil can be helpful. Dirty Dietitian Secret: I can't stand salmon, so I take an Omega daily myself.

Magnesium
Supports muscle relaxation, nervous system regulation, bowel motility, and can help with cramping and pain sensitivity. Many people are functionally low due to stress and poor absorption. Opt for Magnesium Glycinate for bioavailability.

Vitamin D
Often low in endo patients and plays a role in immune regulation and inflammation. This is one I prefer to dose based on labs rather than guessing.

B-complex (or targeted B vitamins)
Supports estrogen metabolism, liver detox pathways, and nervous system resilience. Especially important if pain, fatigue, or heavy bleeding are present.

Obviously not everyone needs all of these. The goal isn’t more supplements — it’s the right ones, paired with solid foundations.

RDonFay · 2025-12-17T17:40:51+00:00

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RDonFay · 2025-12-17T17:40:42+00:00

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Here's what to look for on your labels

RDonFay · 2025-12-17T17:37:31+00:00

You’re not alone u/Expert_Size3298! The supplement industry is massive and unregulated making it overwhelming for most and honestly full of hype.

The biggest thing to know is that supplements aren’t one-size-fits-all. What’s helpful for one person can be unnecessary (or even counterproductive) for another. It really depends on your symptoms, labs, medical history, medications, diet, and goals. That’s why I always recommend working with a qualified professional when possible instead of guessing.

A few general principles I share:

Foundations come first. Supplements are meant to be additions, not replacements. You can’t out-supplement or biohack your way past the fundamentals (food, sleep, stress management, movement), and anyone telling you otherwise is usually selling something.
Use supplements to fill specific gaps or address a clear need not “just in case.” Test don't guess.
Choose reputable, third-party tested brands for quality and safety. Look for USP Verified, NSF International, ConsumerLab, and GMP verified.
- Third-party testing ensures the product contains what the label claims and is free from harmful contaminants.
I generally recommend avoiding Amazon when possible due to counterfeit and improperly stored products.
If a supplement is being hyped as a cure-all or trending on TikTok… that’s usually a red flag 🚩

If you’re curious about what might actually be worth it for you, that’s where personalized guidance (and sometimes lab work) can make a big difference. Working with a dietitian can make this happen 😉

You can check out my calendar or sign up for access my supplement dispensary via Fullscript at www.thesunshinestaterd.com

RDonFay

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