Podcast
It’s Not You, It’s PCOS
Hosted by Lora Attia & Nick Nation · EN
IT’S NOT YOU, IT’S PCOS is brought to you by expert accredited practicing dietitians and nutritionists Lora Attia and Nick Nation.
With over 25 years combined experience specialising in nutrition for PCOS and fertility, we’re committed to helping women find accessible, evidenced based nutrition strategies worth making!
We understand the complexities of managing PCOS and are here to share with you how evidence-based nutrition can be your most powerful tool for long term success.
21episodes
Episodes
Newest firstAll episodes
Magnesium and PCOS - What is the connection?
Mar 2500:16:59Tap to summarizeCravings, Cramps & Cortisol - Maybe it's time to look at Magnesium! Magnesium is one of the most underrated nutrients when it comes to managing PCOS—but it plays a powerful role behind the scenes. In this episode, we unpack how magnesium influences key aspects of PCOS, from insulin resistance and hormonal balance to mood, inflammation, and long-term cardiovascular health. You’ll learn why women with PCOS are more likely to have lower magnesium levels, how this impacts symptoms like acne, hirsutism, and anxiety, and what you can do about it. We also break down the best food sources of magnesium, practical ways to increase your intake, and when supplementation may be helpful—including which forms to consider depending on your symptoms. Whether you’re trying to improve your metabolic health, support your mental wellbeing, or optimise your fertility, this episode will give you a clear, evidence-based understanding of how magnesium fits into your PCOS management plan. What we cover: The role of magnesium in over 300 biochemical processes, including glucose metabolism and insulin signalling Why magnesium deficiency is more common in women with PCOS How magnesium supports insulin sensitivity and reduces inflammation The link between magnesium, hormone balance, and symptoms like acne and excess hair growth Magnesium’s impact on mood, anxiety, and the nervous system Benefits for cardiovascular health and blood pressure Magnesium-rich foods and how to include them in your diet When to consider supplementation and which forms may be most appropriate We walk you through the different types of Magnesium and why they are used for different outcomes: Magnesium glycinate Magnesium citrate Magnesium oxide Want to boost your magnesium intake through food? Try Nick’s famous bean recipe—a simple, nourishing way to support your intake while keeping meals PCOS-friendly. Link: https://drive.google.com/file/d/1_sDexgE2dUPqdS9pXMCleICO4lqOWOLW/view?usp=sharing If you love this episode, don’t forget to follow the podcast, rate and review, and share it with a friend who might benefit. Happy Listening - Lora & Nick PCOS & Fertility Dietitians Follow us on socials - Facebook Instagram Disclaimer: This podcast is for educational purposes only and is not a substitute for personalised medical advice. Always speak with your healthcare provider before starting any new supplements.
Transcribe →It’s Not the Hair — It’s the Hormones: PCOS, Nutrition & Hirsutism
Feb 2500:17:20Tap to summarizeStruggling with PCOS facial hair or hirsutism and wondering if supplements actually help? In this episode of It’s Not You, It’s PCOS, fertility dietitian Lora Attia and co-host Nick unpack the science behind hirsutism in PCOS, including: • Why facial hair growth happens in PCOS • How insulin resistance increases testosterone • The most evidence-based supplements for PCOS and hirsutism • Which supplements are overhyped or a waste of money • What actually makes the biggest difference long-term We cover inositol, omega-3, zinc, vitamin D, spearmint tea, DIM, and saw palmetto — and explain how nutrition, hormones, and medical care all play a role. If you’re tired of quick fixes and want honest, evidence-based guidance for PCOS facial hair and hirsutism, this episode is for you. Follow us on socials: https://www.instagram.com/itsnotyouitspcos/ Loved this episode? Leave a 5 star review to help us reach more amazing women like you! Cheers, Nick and Lora!
Transcribe →PCOS Hacks That Actually Work (Hormones, Insulin & Real Life)
Feb 1100:28:18Tap to summarizeFeeling overwhelmed by conflicting PCOS advice like “cut carbs,” “exercise more,” or “just take supplements”? In this episode of It’s Not You, It’s PCOS, we break it down into five practical, evidence-based PCOS hacks that actually make a difference — without turning your life upside down. We cover simple strategies that support hormone balance, insulin resistance, energy, weight management, and overall wellbeing, and most importantly, how to make them realistic and sustainable. In this episode, we talk about: • Why moving for 10–15 minutes after meals can improve blood sugar control • How sleep impacts insulin, cravings, cortisol, and PCOS symptoms • Simple stress-management tools that support ovulation and hormone balance • How to build balanced PCOS-friendly meals with protein, fibre, and carbs • Why strength training is one of the most underrated tools for PCOS If you’re trying to manage PCOS, improve insulin sensitivity, support fertility, or just feel more like yourself again — this episode is for you. 🎧 Hit follow so you don’t miss future PCOS, fertility, and hormone-health episodes. 📲 Follow us on socials for evidence-based PCOS nutrition tips, fertility support, and real-life strategies: Instagram: @itsnotyouitspcos Facebook: https://www.facebook.com/profile.php?id=61579068012822 If you have found the podcast valuable - please share and leave a 5 star review, to help us reach more amazing women like you! Cheers, Nick Nation & Lora Attia PCOS Accredited Practicing Dietitians
Transcribe →Good Fats, Bad Fats & PCOS: Sorting the Hype from the Help
Oct 2100:19:08Tap to summarizeIn this episode of 'It's Not You, It's PCOS', hosts Laura and Nick discuss the critical role of fats in managing PCOS. They explore the different types of fats, emphasizing the importance of healthy fats like omega-3s while cautioning against trans fats. The conversation highlights practical dietary tips for incorporating beneficial fats into meals and the impact of these choices on inflammation, hormone balance, and overall fertility outcomes. Takeaways Fat plays a powerful role in hormones, inflammation, and fertility. Not all fats are created equal; some are beneficial while others are harmful. The tastiest foods are often unhealthy and can lead to addiction. It's possible to reduce cravings for unhealthy foods over time. Trans fats are particularly harmful and should be avoided. Incorporating omega-3s from food is preferable to supplements. Healthy fats can improve hormone balance and fertility outcomes. Dietitians also face challenges with food cravings and balance. Making simple swaps in your diet can lead to better health. Fat should be viewed as an ally in managing PCOS, not an enemy. Chapters 00:00 Understanding the Role of Fats in PCOS 05:11 The Power of Omega-3 Fatty Acids 12:12 Navigating Omega-6 and Other Fats 17:54 Practical Strategies for Healthy Fat Consumption Ask us a question on your socials: Facebook Instagram Leave us a 5 star review to help us reach more amazing women like you!
Transcribe →Eating More for PCOS: A Game Changer for weight loss
Sep 2300:31:03Tap to summarizeA New Approach to PCOS, how eating More for PCOS can be a game changer for weight loss and improving your relationship with food! It's nourishment over restriction here's why... Join Nick Nation, Accredited Practising Dietitian, and Lora Attia, PCOS and Women’s Health Dietitian, in this episode of It’s Not You, It’s PCOS as they break down the link between PCOS, nutrition, weight loss, and insulin resistance. Discover why eating more nutrient-dense foods—not less—can support healthy weight management, weight loss, better blood sugar control, and improved hormonal balance. Nick and Lora tackle common misconceptions about calorie restriction, share practical dietary tips for balanced meals with protein, healthy fats and fibre, and explain how to shift your mindset from restriction to nourishment. Whether you’re struggling with PCOS symptoms, insulin resistance or want to feel confident about your food choices, this episode offers real-life strategies to make food your ally. HAVE A QUESTION? GET IN TOUCH! We would love to hear from you It's not you, It's PCOS
Transcribe →The PCOS BLOAT and How to use nutrition to fix it
Sep 900:14:43Tap to summarizeDietitians Nick & Lora share nutrition tips to beat PCOS bloating... Feeling bloated with PCOS? You’re not alone. As dietitians specialising in PCOS nutrition, Nick and Lora unpack why bloating happens and share practical tips to help you feel lighter, more comfortable, and in control. Bloating with PCOS is more than just discomfort—it’s often tied to insulin resistance, hormones, gut health, and inflammation. In this episode of It’s Not You, It’s PCOS, dietitians Nick and Lora share their expertise in PCOS nutrition to help you understand why bloating happens and what you can do to ease it. We break down: How insulin resistance and inflammation impact digestion and bloating The link between hormones, gut health, and PCOS bloating Practical nutrition strategies: getting the right type and amount of fiber, staying hydrated, and including anti-inflammatory foods Simple lifestyle tips like gentle movement after meals The role of probiotics and fermented foods in reducing bloating If you’ve been asking yourself, “Why am I always bloated with PCOS?” this episode will give you the nutrition and lifestyle tools to beat the bloat and feel more comfortable day to day. Struggling with the PCOS bloat? Follow us and DM us at: It's Not You, It's PCOS Instagram Keywords: PCOS bloating, PCOS dietitian, PCOS nutrition, PCOS gut health, PCOS digestion, PCOS inflammation, insulin resistance, probiotics for PCOS, anti-inflammatory diet PCOS, women’s health nutrition
Transcribe →IVF & PCOS - How is it different with Fertility Specialist Dr. Jenny Cook
Aug 2700:22:48Tap to summarizePart 2: IVF & PCOS with Dr. Jenny Cook, What You Need to Know IVF with PCOS can feel confusing and a little daunting—but you don’t have to navigate it alone. In this episode, I’m joined by my co-host Nick and the brilliant Dr. Jenny Cook, Fertility Specialist and Medical Director of Monash IVF to bust some big myths and answer the questions so many women have. We dive into whether women with PCOS can conceive naturally, what makes IVF treatment a little different with PCOS, and how to reduce the risks of OHSS (Ovarian Hyperstimulation Syndrome). You’ll also hear how diet, lifestyle, and supplements like inositol, vitamin D, and omega-3s can support ovulation, hormonal balance, and IVF outcomes. If you’ve ever wondered “Will IVF work for me with PCOS?” or “What should I be doing to prepare my body?”—this conversation is packed with clarity, practical strategies, and hope. If you haven't listened to Part 1 - How to prepare for IVF with Dr. Jenny go on back! To connect with us or ask a question DM us at: Facebook (1) Instagram It's not you it's PCOS - YouTube Nick & Lora PCOS & Fertility Dietitian's
Transcribe →Before You Start IVF – Here’s What to Expect and How to Prepare for Success with Dr. Jenny Cook
Aug 1200:19:48Tap to summarizePart 1: Before You Start IVF – Here’s What to Expect and How to Prepare for Success with Dr. Jenny Cook Thinking about IVF? In this episode of It’s Not You, It’s PCOS, Nick and Lora sit down with Dr. Jenny Cook—Clinical Director and Fertility Specialist at Monash IVF Bondi—to unpack what “IVF success” really means, what to consider if treatment doesn’t work the first time, and the facts about egg freezing. Together, Nick, Lora, and Dr. Jenny dive into epigenetics—how your diet, lifestyle, and health in the months before IVF can influence egg and sperm quality, pregnancy outcomes, and even your child’s future health. Dr. Jenny also shares exclusive insights into her clinic’s success rates and why early preparation matters, especially if you have a known health condition. You’ll get practical, evidence-based strategies—like how a Mediterranean-style diet can boost fertility outcomes—and hear why nutrition and lifestyle changes are key months before treatment. In the next episode, Nick and Lora sit down again with Dr. Jenny to explore how IVF preparation and the IVF journey can look different for those with PCOS. They talk nutrition, fertility options beyond IVF, and bust some myths along the way. Stay tuned—and connect with us on our socials for the latest updates and podcast releases: Facebook
Transcribe →Exploring Time-Restricted Eating For PCOS
Jul 2900:16:08Tap to summarizeJoin Nick and Lora, expert dietitians specializing in PCOS and fertility, as they delve into the science of time-restricted eating (TRE) and its potential benefits for managing PCOS symptoms. Discover insights from Dr. Sachin Panda's research on circadian rhythms and learn how aligning mealtimes with your body's natural cycles can improve insulin sensitivity, reduce inflammation, and balance hormones. We know how much misinformation is out there regarding PCOS and dieting so we hope this episode give you further clarity about what next steps are right for you. Key Takeaways: TRE involves eating all meals within a set window, typically 8-10 hours. Aligning eating times with daylight hours can enhance metabolism and gut health. Recent studies show TRE can improve insulin sensitivity and reduce androgen levels in women with PCOS. Personalized nutrition and professional guidance are crucial for effective implementation. Love the podcast? Subscribe, share, and leave a review if you found this episode helpful. For questions, Follow and DM us on Instagram: It's Not You, It's PCOS page. Lora & Nick
Transcribe →Navigating Protein Needs Supplements or Food for PCOS
Jul 900:16:02Tap to summarizeIn this episode of 'It's Not You, It's PCOS', hosts Laura and Nick discuss the importance of protein in managing PCOS, particularly focusing on the role of protein powders. They explore whether individuals with PCOS need protein powders, how to choose the right one, and the significance of whole foods in a balanced diet. The conversation emphasizes the importance of quality in protein supplements and the benefits of consulting with a dietitian for personalized advice. Takeaways Managing PCOS can be overwhelming, especially regarding diet. Protein is essential for those with PCOS, especially for blood sugar control. Protein powders can be a convenient way to meet protein needs. Whole foods should be the foundation of your diet. Choosing a protein powder with fewer ingredients is advisable. Avoid artificial sweeteners and additives in protein powders. Women with PCOS may have higher rates of gut issues. Plant-based protein options can be beneficial for those who are dairy-free. Quality and third-party testing of protein powders are crucial. Consulting a dietitian can help navigate protein choices effectively. Loved the episode? Leave us a 5 star review to help reach more beautiful women just like you! Have a question? Connect with us on socials: Lora Nick
Transcribe →