The PCOS Podcast by A Cyster & Her Mister

#293: In this episode, we’re talking about the micro habits that actually matter for PCOS in 2026… not more rules, not more restriction, and definitely not more overwhelm.

If you’re already eating gluten-free and dairy-free, walking, lifting, doing Pilates, and still seeing weight fluctuations, fatigue, anxiety, or burnout… this episode is for you. The missing piece for many women with PCOS isn’t another habit; it’s nervous system and cortisol regulation.

I break down small, realistic micro habits that quietly have a massive impact on hormones, cravings, stress, and consistency.

These habits aren’t flashy. They won’t go viral.

But they’re the exact foundation women with PCOS need in 2026 to lose weight sustainably, feel calmer, and stop fighting their bodies.

Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS!

What’s Your PCOS Type? - Take the quiz!

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While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)

Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!

#292: What if everything you've been told about weight loss with PCOS is wrong? Taylor believed harder workouts would finally help her lose weight after years of struggling with PCOS, irregular periods, and fibromyalgia. Instead, the high-intensity training was keeping her stuck.

In this episode, she shares how discovering the cortisol-PCOS connection changed everything, and why switching to weighted, low-stress training helped her lose 50 pounds in under two years. This is the conversation every woman with PCOS needs to hear about hormone balance, adrenal fatigue, and sustainable weight loss.

Ready to start losing weight with PCOS in 2026? Our 4-Week Meal & Workout Plan Kit (https://pcosweightloss.org/course-enrollment/) launches January 1st! Get done-for-you meal plans, workout routines, our PCOS protein powder, a lab kit to track your progress, and so much more. Everything you need to transform your PCOS into one complete system.

What’s Your PCOS Type? - Take the quiz!

OvaFit PCOS Supplements

CONNECT WITH US:

Website

Instagram

Tik Tok

YouTube

Pinterest

While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)

Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!

#291: Feeling overwhelmed by meal prep? This episode breaks down exactly how to get started with PCOS-friendly meal prepping, without the stress or spending hours in the kitchen.

Why meal prepping matters for PCOS: Your body is extra sensitive to blood sugar swings and inflammatory foods. Skipping meals or under-eating spikes cortisol, which worsens insulin resistance, inflammation, and cravings. Meal prep eliminates decision fatigue and reduces the daily stress that impacts your hormones.

What PCOS meal prepping looks like: Low-effort, repeatable recipes that you actually want to eat—gluten-free, dairy-free, low sugar, high protein meals following the PCOS plate method.

Beginner tips: Start small with just 1–2 recipes per week (like prepping only breakfast) and choose simple, quick recipes.

Ready to take meal prep to the next level? Our 4-Week Meal & Workout Plan Kit (https://pcosweightloss.org/course-enrollment/) launches January 1st! Get done-for-you meal plans, workout routines, our PCOS protein powder, a lab kit to track your progress, and so much more. Everything you need to transform your PCOS in one complete system.

 

Featured Recipe: Chewy Protein Gingerbread Bars

 

Wet Ingredients:

- 1/2 cup coconut sugar

- 1/4 cup molasses

- 1 cup butter, melted

- 2 large eggs

- 1 tsp vanilla extract

- 3 tbsp unsweetened almond milk

Dry Ingredients:

- 1 cup oat flour

- 1 cup almond flour

- 1/2 cup gluten-free all-purpose flour

- 3/4 cup protein powder

- 1 tsp baking soda

- 1/2 tsp salt

- 1 1/2 tsp ground ginger

- 1 tsp cinnamon

- 1/4 tsp nutmeg

 

Watch the full episode for step-by-step instructions!

What’s Your PCOS Type? - Take the quiz!

OvaFit PCOS Supplements

CONNECT WITH US:

Website

Instagram

Tik Tok

YouTube

Pinterest

While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)

Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!

#290: Skipping breakfast might feel like a shortcut for weight loss, but for women with PCOS, it can actually make blood sugar and hormone balance worse. A protein-rich breakfast and a smaller dinner is a proven way to support your metabolism, curb cravings, and stabilize insulin.

In this episode, I’m breaking down:

- Why skipping breakfast is harmful for PCOS

- How a big breakfast / small dinner approach can support hormone balance

- How to choose the right protein powder

- Tips for incorporating protein powders into your morning routine

This episode is for you if:

- You’ve been told to skip breakfast or intermittent fast and aren’t seeing results

- You want to stabilize your blood sugar and reduce cravings

- You’re looking for PCOS-friendly protein powder recommendations and breakfast tips

Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS!

What’s Your PCOS Type? - Take the quiz!

OvaFit PCOS Supplements

CONNECT WITH US:

Website

Instagram

Tik Tok

YouTube

Pinterest

While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)

Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!

#289: What if you could enjoy the holiday season food without symptoms being triggered or falling off track? We’re sharing practical, non-restrictive tips to help you confidently navigate potlucks while honoring your PCOS goals.

To show you exactly how, we’re making our favorite festive kale salad right in this video; it's the perfect, delicious, and stress-free dish you can bring to any party.

From social pressure to surprise ingredients and everything in between, we’re talking mindset, people strategies, and how to bounce back with grace if symptoms get triggered. Whether it’s your first Friendsgiving or your tenth office potluck, you deserve to feel good and enjoy this season, without guilt or inflammation.

This episode is for you if:

- You want to enjoy holiday meals without flaring up symptoms like bloating, acne, or fatigue

- You’ve ever felt pressured or judged for skipping certain foods at social gatherings

- You’re ready for easy, PCOS-friendly tips and want the recipe for our show-stopping holiday kale salad (that tastes amazing too!)

Download The Cysterhood App, the largest community of PCOS women learning to lose weight & reverse symptoms with daily meals & workouts designed for PCOS!

What’s Your PCOS Type? - Take the quiz!

OvaFit PCOS Supplements

CONNECT WITH US:

Website

Instagram

Tik Tok

YouTube

Pinterest

While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)

Links included in this description may be affiliate links. If you purchase a product or service with the links that we provide, we may receive a small commission. There is no additional charge to you! Thank you for supporting our channel so we can continue to provide you with free content each week!