The FemHealth Nutrition Podcast

This episode explores the evidence on vitamin D and its role in the pathophysiology and clinical management of polycystic ovary syndrome (PCOS), with a focus on metabolic and reproductive outcomes. We break down proposed biological mechanisms, key findings from recent trials and reviews, and practical considerations for screening and supplementation in clinical practice. Designed for dietitians and women’s health professionals, this episode supports evidence-informed decision making when caring for individuals with PCOS.Website: whnlearninghub.comUpcoming Webinar Registration: https://whnlearninghub.thinkific.com/products/live_events/micronutrientsandpmdsContact: [email protected]:Vitamin D and Polycystic Ovary Syndrome (PCOS): A Narrative Review (2025): [Akhter, D.S., Hannan, D.K., Chowdury, D.S., & Nasrin, D.S. (2025). Vitamin D and Polycystic Ovary Syndrome (PCOS): A Narrative Review. Scholars Journal of Applied Medical Sciences.]Effects of vitamin D supplementation on metabolic parameters in women with polycystic ovary syndrome: a randomized controlled trial (2024): [Wen, X., Wang, L., Li, F., & Yu, X. (2024). Effects of vitamin D supplementation on metabolic parameters in women with polycystic ovary syndrome: A randomized controlled trial. Journal of Ovarian Research, 17(1). https://doi.org/10.1186/s13048-024-01473-6Effects of vitamin D supplementation on metabolic parameters in women with polycystic ovary syndrome: a randomized controlled trial (2024)(2025): [Tóth, B. E., Takács, I., Valkusz, Z., Jakab, A., Fülöp, Z., Kádár, K., Putz, Z., Kósa, J. P., & Lakatos, P. (2025). Effects of vitamin D3 treatment on polycystic ovary symptoms: A prospective double-blind two-phase randomized controlled clinical trial. Nutrients, 17(7), 1246. https://doi.org/10.3390/nu17071246]The impact of vitamin D supplementation on glycemic control and lipid metabolism in polycystic ovary syndrome: a systematic review of randomized control trials: [Yu, M., Chen, S., Liu, X., Dong, H., & Wang, D.-C. (2025). The impact of vitamin D supplementation on glycemic control and lipid metabolism in polycystic ovary syndrome: A systematic review of randomized controlled trials. BMC Endocrine Disorders, 25(1). https://doi.org/10.1186/s12902-025-01920-5]Effect of vitamin D supplementation on lipid profile, and hormonal function in polycystic ovary syndrome: An umbrella systematic review and meta-analysis (2024): Tony Yin et.al.,: [Yin, T., Lin, W., Ming, K., Lv, H., Wang, Y., Yuanchao, L., Zhen, H., Yuan, J., & Asadi, H. (2024). Effect of vitamin D supplementation on lipid profile, and hormonal functions in polycystic ovary syndrome: An umbrella systematic review and meta-analysis. Prostaglandins & Other Lipid Mediators, 175, 106913. https://doi.org/10.1016/j.prostaglandins.2024.106913]

In the episode, we discuss changes in appetite, cravings, energy intake and energy expenditure across different phases of the menstrual cycle Menstrual Cycles and Disorders Couse for Dietitians:https://whnlearninghub.thinkific.com/courses/menstrualhealthWomen's Health Nutrition Learning Hub: www.whnlearninghub.comReferences:Gorczyca AM, Sjaarda LA, Mitchell EM, et al. Changes in macronutrient, micronutrient, and food group intakes throughout the menstrual cycle in healthy, premenopausal women. Eur J Nutr. 2016;55(3):1181–1188.Tucker JAL, McCarthy SF, Bornath DPD, Khoja JS, Hazell TJ. The Effect of the Menstrual Cycle on Energy Intake: A Systematic Review and Meta-analysis. Nutr Rev. 2024;83(3):e866–e876.Rogan MM, Black KE. Dietary energy intake across the menstrual cycle: a narrative review. Nutr Rev. 2022;81(7):869–886.Salem AM, Latif R, Rafique N, et al. Variations of Ghrelin and Obestatin Hormones During the Menstrual Cycle of Women of Different BMIs. Int J Women’s Health. 2022;14:1297–1305.Reed SC, Levin FR, Evans SM. Changes in mood, cognitive performance and appetite in the late luteal and follicular phases of the menstrual cycle in women with and without PMDD. Horm Behav. 2008;54(1):185–193. (Control group details cited here).Lorenz TK, Gesselman AN, Vitzthum VJ. Variance in Mood Symptoms Across Menstrual Cycles: Implications for PMDD. Women’s Reprod Health. 2017;4(2):77–88. (Mood-focused; not directly used for appetite but included as provided.)

In this episode, we explore the role of inositol in gestational diabetes prevention—what it is, how it works, and what the research says. Drawing from a recent comprehensive review, I break down the evidence on supplementation, dosage, safety, and the key limitations dietitians should be aware of. If you’re supporting clients through pregnancy, this episode will give you practical, evidence-based insights to guide your practice.References and blog post:https://www.whnlearninghub.com/post/does-inositol-help-prevent-gestational-diabetes-a-comprehensive-review-for-dietitians Share you feedback or suggestions for future episodes: [email protected] Learn more about upcoming courses, resources and our newsletter: www.whnlearninghub.com 

In this episode, we explore how dietary fibre can play a supportive role in managing endometriosis symptoms through hormone regulation, inflammation reduction, and improved gut health. Whether you're a dietitian or a health professional, you'll learn practical strategies for tailoring fibre intake to support your clients living with endometriosis.You can find the blog post and references here:https://www.whnlearninghub.com/post/the-role-of-dietary-fibre-in-managing-endometriosis-evidence-and-practical-insights-for-dietitians Check out the WHN Learning Hub Here:www.whnlearninhub.comFeedback or suggestions for future episodes? Reach out to Nilou at [email protected] 

In this episode, we explore five essential, but often overlooked, areas to include in your nutrition assessment for menopause: sleep, brain fog and mood, exercise, family dynamics, and long-term health vision. These insights will help you go beyond food and build a more holistic, personalized care plan for your midlife clients.www.whnlearninghub.com Webinar link: https://zoom.us/meeting/register/lVgOufE8QnK21iyJhAvnSw 

In this episode of the FemHealth Nutrition Podcast, we explore why this well-known supplement is gaining traction across women’s health. We’ll cover:The basics of creatine metabolismWhat the research says across different life stagesCreatine’s potential benefits for strength, cognition, mood, and reproductive healthEvidence-based dosing strategies and safety considerationsReferences Chilibeck, P. D., et al. (2023). A 2-year RCT on creatine and bone health. Medicine & Science in Sports & Exercise, 55(10), 1750–1760.de Guingand, D. L., et al. (2024). Creatine metabolism in human pregnancy. The American Journal of Clinical Nutrition, 119(4), 838–849.Gordon, A. N., et al. (2023). Creatine and recovery in active women. Nutrients, 15(3567).Gualano, B., et al. (2008). Effects of creatine supplementation on muscle function and functional capacity in older women. European Journal of Applied Physiology, 102(2), 223–231.Gutiérrez-Hellín, J., et al. (2025). Creatine beyond athletics. Nutrients, 17(95).Muccini, A. M., et al. (2021). Creatine in female reproduction. Nutrients, 13(490).Ostojic, S. M., et al. (2024). Creatine intake and reproductive outcomes. Food Science & Nutrition, 12, 4893–4898.Ireland, Z., et al. (2020). Creatine supplementation during pregnancy improves neonatal survival after birth asphyxia in rats. Pediatric Research, 88(2), 254–260.Smith-Ryan, A. E., et al. (2021). Creatine across the female lifespan. Nutrients, 13(877).Buford, T. W., et al. (2007). International Society of Sports Nutrition position stand: Creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.Dos Santos, L., et al. (2023). Effects of creatine supplementation in postmenopausal women: A systematic review and meta-analysis. Frontiers in Physiology, 14, 1165912.Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33.Lyoo, I. K., Yoon, S., Kim, J. E., Hwang, J., Kim, T. S., Won, W., Bae, S., & Renshaw, P. F. (2012). A randomized, double‑blind placebo‑controlled trial of oral creatine monohydrate augmentation for enhanced response to a selective serotonin reuptake inhibitor in women with major depressive disorder. The American Journal of Psychiatry, 169(9), 937–945. https://doi.org/10.1176/appi.ajp.2012.12010009 cureus.com+9pubmed.ncbi.nlm.nih.gov+9link.springer.com+9Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: A meta-analysis. Open Access Journal of Sports Medicine, 8, 213–226

This episode explores how breakfast skipping, meal timing, and intermittent fasting affect hormone rhythms, ovulation, and menstrual cycle health. Learn how the body’s internal clocks respond to food timing and why aligning meals with circadian rhythms may support reproductive function.Learn more about women's health and nutrition at whnlearninghub.com References:Cienfuegos, S., et al. (2022). Effect of intermittent fasting on reproductive hormone levels in females and males: A review of human trials. Nutrients, 14(2343). https://doi.org/10.3390/nu14112343 Fujiwara, T., et al. (2019). Time restriction of food intake during the circadian cycle is a possible regulator of reproductive function in postadolescent female rats. Current Developments in Nutrition, 3(nzy093). https://doi.org/10.1093/cdn/nzy093 Fujiwara, T., et al. (2020). Breakfast skipping in female college students is a potential and preventable predictor of gynecologic disorders at health service centers. Diagnostics, 10(476). https://doi.org/10.3390/diagnostics10070476 Ono, M., et al. (2025). Influence of lifestyle and the circadian clock on reproduction. Reproductive Medicine and Biology, 24, e12641. https://doi.org/10.1002/rmb2.12641 Schweiger, U., et al. (1992). Everyday eating behavior and menstrual function in young women. Fertility and Sterility, 57(4), 771–775.

This podcast episode explores how gut health is affected during midlife and menopause, delving into hormonal changes, stress, and lifestyle factors that contribute to gastrointestinal symptoms. Interested in being an expert in menopause nutrition?Enrol in the Menopause Course for Dietitians and Nutritionists to develop expertise and boost your confidence in working with clients on their menopause journey. Here is the link to the course: https://whnlearninghub.thinkific.com/courses/MenopauseNutritionReceive a discount with code "Menopause65" until May 26th. References:Mehta, R. S., & Staller, K. (2018). Menopausal transition and bowel disturbances: A step in the right direction. Menopause, 25(6), 589–590. https://doi.org/10.1097/GME.0000000000001110Heitkemper, M. M., & Chang, L. (2009). Do fluctuations in ovarian hormones affect gastrointestinal symptoms in women with irritable bowel syndrome? Gender Medicine, 6(Suppl 2), 152–167. https://doi.org/10.1016/j.genm.2009.03.004Yang, P.-L., Heitkemper, M. M., & Kamp, K. J. (2021). Irritable bowel syndrome in midlife women: A narrative review. Women's Midlife Health, 7(1), Article 4. https://doi.org/10.1186/s40695-021-00064-5Nachtigall, L. E., & Nachtigall, L. (2019). Menopause and the gastrointestinal system: Our gut feelings. Menopause, 26(5), 459–460. https://doi.org/10.1097/GME.0000000000001316

In this episode, we explore the pathophysiology of painful menstrual periods and review what the research says about dietary strategies for reducing pain.From vitamin D and magnesium to caffeine, we highlight the evidence, proposed mechanisms, and study strengths behind each intervention. This episode is packed with clinical pearls for dietitians looking to support clients with food-first, evidence-based menstrual care.Visit the whnlearninghub.com for more learning opportunities.  References: Brown, N., Martin, D., Waldron, M., Bruinvels, G., Farrant, L., & Fairchild, R. (2024). Nutritional practices to manage menstrual cycle-related symptoms: A systematic review. Nutrition Research Reviews, 37(3), 352–375. https://doi.org/10.1017/S0954422423000227He, Z., Chen, R., Zhou, Y., & Li, Y. (2009). Effect of Vitex agnus-castus extract on primary dysmenorrhea. Chinese Journal of Integrative Medicine, 15(6), 456–460.Jafari, A., Alimoradi, Z., Khosravi, A., & Khedmat, L. (2019). The effect of zinc on primary dysmenorrhea: A double-blind randomized clinical trial. Journal of Pediatric and Adolescent Gynecology, 32(2), 121–125. https://doi.org/10.1016/j.jpag.2018.10.003Kashanian, M., Akbarian, A. R., & Baradaran, H. (2013). Evaluation of the effect of vitamin E on primary dysmenorrhea. Archives of Gynecology and Obstetrics, 287(3), 527–530. https://doi.org/10.1007/s00404-012-2582-5Moini, A., Javanmard, F., Hosseini, R., Ebrahimi, S., & Kashani, L. (2016). The effect of vitamin D on primary dysmenorrhea with vitamin D deficiency: A randomized double-blind placebo-controlled clinical trial. Gynecological Endocrinology, 32(6), 502–505. https://doi.org/10.3109/09513590.2016.1140897Najafi, N., Khalkhali, H., Tabrizi, F. M., & Zarrin, R. (2018). Major dietary patterns in relation to menstrual pain: A nested case-control study. BMC Women's Health, 18, 69. https://doi.org/10.1186/s12905-018-0558-4Saei Ghare Naz, M., Kiani, Z., Rashidi Fakari, F., Ghasemi, V., Abed, M., & Ozgoli, G. (2020). The effect of micronutrients on pain management of primary dysmenorrhea: A systematic review and meta‐analysis. Journal of Caring Sciences, 9(1), 47–56. https://doi.org/10.34172/jcs.2020.008Turner, W., Steele, N., & Carr, C. (1993). A double-blind clinical trial on a herbal preparation containing Vitex agnus-castus. British Homeopathic Journal, 82(4), 177–183. https://doi.org/10.1016/S0007-0785(05)80126-5Zarei, A., Eslami, M., Khodakarami, B., & Dashti, M. (2016). Comparison of the effects of calcium plus vitamin D and calcium alone on dysmenorrhea: A randomized clinical trial. Obstetrics & Gynecology Science, 59(6), 465–471. https://doi.org/10.5468/ogs.2016.59.6.465

In this episode, I share five key insights from my experience supporting clients with gestational diabetes. We’ll cover both the clinical and emotional aspects of care — from navigating nutrition strategies to building trust during a challenging time. Whether you're new to GDM or looking to strengthen your practice, you'll come away with practical, evidence-informed takeaways.https://guidelines.diabetes.ca/cpg/chapter36 

In this episode, we dive into the buzz around cycle syncing and seed cycling — two popular trends in the women's wellness space. We’ll break down what they are, the theory behind them, what the research actually says, and practical tips for dietitians working with clients. Tune in to get the facts and learn how to separate hype from science!

In this episode, we’ll examine research on the relationship between soy and femaile fertility. Do phytoestrogens from soy help or harm female fertility? Let’s break down the science and highlight key takeaways for dietitians and healthcare professionals.Check out the Women's Health Nutrition Learning Hub at whnlearninghub.comReferences: Vanegas, J. C., Afeiche, M. C., Gaskins, A. J., Mínguez-Alarcón, L., Williams, P. L., Wright, D. L., Toth, T. L., Hauser, R., & Chavarro, J. E. (2015). Soy food intake and treatment outcomes of women undergoing assisted reproductive technology. Fertility and Sterility, 103(3), 749–755.e2. https://doi.org/10.1016/j.fertnstert.2014.12.104Rizzo, G., Feraco, A., Storz, M. A., & Lombardo, M. (2022). The role of soy and soy isoflavones on women’s fertility and related outcomes: an update. Journal of Nutritional Science, 11, e17. https://doi.org/10.1017/jns.2022.15Gaskins, A. J., & Chavarro, J. E. (2018). Diet and fertility: A review. American Journal of Obstetrics and Gynecology, 218(4), 379–389. https://doi.org/10.1016/j.ajog.2017.08.010Salsano, R., et al. (2019). To eat soy or not to eat soy: The ongoing look at phytoestrogens and fertility. Fertility and Sterility, 112(5).Mitsunami, M., Mínguez-Alarcón, L., Florio, A. A., Wang, S., Attaman, J. A., Souter, I., Hauser, R., & Chavarro, J. E. (2023). Intake of soy products and soy isoflavones in relation to ovarian reserve. Fertility and Sterility, 119(6), 1017–1029. https://doi.org/10.1016/j.fertnstert.2023.02.039Jacobsen, B. K., Jaceldo-Siegl, K., Knutsen, S. F., Fan, J., Oda, K., & Fraser, G. E. (2014). Soy isoflavone intake and the likelihood of ever becoming a mother: The Adventist Health Study-2. International Journal of Women’s Health, 6, 377–384. https://doi.org/10.2147/IJWH.S57137Chavarro, J. E., Mínguez-Alarcón, L., Chiu, Y. H., Gaskins, A. J., Souter, I., Williams, P. L., Calafat, A. M., & Hauser, R. (2016). Soy intake modifies the relation between urinary bisphenol A concentrations and pregnancy outcomes among women undergoing assisted reproduction. Journal of Clinical Endocrinology & Metabolism, 101(3), 1082–1090. https://doi.org/10.1210/jc.2015-3473Mumford, S. L., Sundaram, R., Schisterman, E. F., Sweeney, A. M., Barr, D. B., Rybak, M. E., Maisog, J. M., Parker, D. L., Pfeiffer, C. M., & Buck Louis, G. M. (2014). Higher urinary lignan concentrations in women but not men are positively associated with shorter time to pregnancy. The Journal of Nutrition, 144, 352–358. https://doi.org/10.3945/jn.113.184820Unfer, V., Casini, M. L., Gerli, S., Costabile, L., Mignosa, M., & Di Renzo, G. C. (2004). Phytoestrogens may improve the pregnancy rate in in vitro fertilization–embryo transfer cycles: a prospective, controlled, randomized trial. Fertility and Sterility, 82(6), 1509–1513. https://doi.org/10.1016/j.fertnstert.2004.07.934Shahin, A. Y., Ismail, A. M., Zahran, K. M., & Makhlouf, A. M. (2008). Adding phytoestrogens to clomiphene induction in unexplained infertility patients – a randomized trial. Reproductive BioMedicine Online, 16(4), 580–588. https://doi.org/10.1016/S1472-6483(10)60455-3

Find the Women's Health Nutrition Learning Hub at whnlearninghub.com 

In this episode, we’ll examine research on muscle changes during menopause. How much muscle mass is lost? Does it affect all individuals the same way? And most importantly, what interventions—such as exercise, protein, vitamin D, and creatine—are actually effective? Let’s break down the science and highlight key takeaways for dietitians and healthcare professionals.Check out the Women's Health Nutrition Learning Hub at whnlearninghub.com* Correction: Most experts agree that 1-1.2 g protein/kg body weight is what most women will benefit from in perimenopause and some may benefit from higher levels of up to 1.6-2 g protein/kg body weigh. **Not intended as medical adviceReferences:Greendale, G. A., Sternfeld, B., Huang, M.-H., Han, W., Karvonen-Gutierrez, C., Ruppert, K., Cauley, J. A., Finkelstein, J. S., Jiang, S.-F., & Karlamangla, A. S. (2019). Changes in body composition and weight during the menopause transition. JCI Insight, 4(5), e124865. https://doi.org/10.1172/jci.insight.124865&#8203Silva, T. R., Lago, S. C., Yavorivski, A., Ferreira, L. L., Fighera, T. M., & Spritzer, P. M. (2020). Effects of high protein, low-glycemic index diet on lean body mass, strength, and physical performance in late postmenopausal women: A randomized controlled trial. Menopause: The Journal of The North American Menopause Society, 28(3), 307–317. https://doi.org/10.1097/GME.0000000000001692&#8203Thornton, M., Sim, M., Kennedy, M. A., Blodgett, K., Joseph, R., & Pojednic, R. (2024). Nutrition interventions on muscle-related components of sarcopenia in females: A systematic review of randomized controlled trials. Calcified Tissue International, 114, 38–52. https://doi.org/10.1007/s00223-023-01157-1&#8203Lemieux, F. C., Filion, M.-E., Barbat-Artigas, S., Karelis, A. D., & Aubertin-Leheudre, M. (2014). Relationship between different protein intake recommendations with muscle mass and muscle strength. Climacteric, 17(3), 294–300. https://doi.org/10.3109/13697137.2013.829440&#8203Silva, T. R., & Spritzer, P. M. (2016). Skeletal muscle mass is associated with higher dietary protein intake and lower body fat in postmenopausal women: A cross-sectional study. Menopause: The Journal of The North American Menopause Society, 24(5), 502–509. https://doi.org/10.1097/GME.0000000000000793&#8203Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2024). The importance of nutrition in menopause and perimenopause—A review. Nutrients, 16(27). https://doi.org/10.3390/nu16010027&#8203Nahas, P. C., Rossato, L. T., Martins, F. M., Souza, A. P., Branco, F. M. S., Carneiro, M. A. S., Teixeira, K. R. C., Orsatti, F. L., & de Oliveira, E. P. (2019). Moderate increase in protein intake promotes a small additional improvement in functional capacity, but not in muscle strength and lean mass quality, in postmenopausal women following resistance exercise: A randomized clinical trial. Nutrients, 11(6), 1323. https://doi.org/10.3390/nu11061323&#8203Seimon, R. V., Wild-Taylor, A. L., Keating, S. E., McClintock, S., Harper, C., Gibson, A. A., Johnson, N. A., Fernando, H. A., Markovic, T. P., Center, J. R., Franklin, J., Liu, P. Y., Grieve, S. M., Lagopoulos, J., Caterson, I. D., Byrne, N. M., & Sainsbury, A. (2019). Effect of weight loss via severe vs moderate energy restriction on lean mass and body composition among postmenopausal women with obesity: The TEMPO Diet randomized clinical trial. JAMA Network Open, 2(10), e1913733. https://doi.org/10.1001/jamanetworkopen.2019.13733&#8203Tan, T.-W., Tan, H.-L., Hsu, M.-F., Huang, H.-L., & Chung, Y.-C. (2023). Effect of non-pharmacological interventions on the prevention of sarcopenia in menopausal women: A systematic review and meta-analysis of ra