Amber Fischer

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How to Improve PCOS fertility naturally: Many of you know I struggled with infertility for many years before I was able to have my son, so I understand the unique pain you may be going through as a woman trying to concieve with PCOS.  No matter what method you use to ttc, supporting your body through high quality nutrition is a need.  It can help you ovulate more frequently and give you better quality follicles which means a higher chance of pregnancy.  These are the principles you should look to follow to improve PCOS fertility. I've written in much more detail about this on my blog and I have a couple podcasts that talk a lot more.  Check the link in bio to explore all that! ✅Exercise regularly to improve insulin sensitivity and ovulation. ✅ Prioritize protein and fiber to stabilize blood sugar. ✅ Supplement wisely for egg quality (think inositols, NAC, CoQ10). ✅ Eat more plant foods for antioxidants and gut health. ✅ Keep regular meal times and slow down while eating. ✅ Incorporate mindfulness to lower stress hormones that disrupt cycles. ✅ Improve sleep and recovery to balance cortisol and reproductive hormones. ✅ Avoid excess sugar, alcohol, advanced glycation end products (AGEs), and prolonged fasting, all of which can harm fertility hormones. I cover all this and more in my PCOS Foundations course which comes with tons of info and a 4 week meal plan to help you! Link in the bio for more info :) #pcossymptoms #chronicinflammation #pcosweightloss #pcosdiet #pcosnutrition

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All my favorite tips for managing your pcos with nutrition from the start! #pcos #pcosawareness #pcosdiagnosis #pcossymptoms #pcosproblems

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things we learned that helped our pcos & insulin resistance in 2022! it's been a wonderful year and I'm grateful for you all watching and learning with me. let me know what you're taking with you into 2023 and if you want to join my small group that starts in a couple weeks reach out! #PCOS #pcosinsulinresistance #insulinresistance #pcosawareness #pcosdiet

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insulin resistance, exercise, and pcos- the role of glycogen #pcos #pcostiktok #insulinresistance

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#pcos #pcossupplements #pcostok #pcosfacialhair #pcosinfertility #pcossymptoms #pcossupport #pcosawareness #pcoshelp #pcosproblems #pcostips

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Matcha Latte Tutorial for PCOS- High Protein PCOS friendly drink that helps your symptoms! I've been singing the praises of matcha for PCOS for years at this point and drinking a daily matcha for almost 3 full years and it's helped me immensely. From improving my skin and hormone balance to reducing inflammation- matcha is one of the best superfoods for PCOS and I highly recommend making the switch if you haven't already. Let me know if you have any questions on this or matcha for pcos in general! Also, for links to my favorites for this, you can find them in my linktree in my bio! There are codes for stuff too :) #pcos #pcosmatcha #matcha #matchalatterecipe #pcosawareness #pcosfacialhair #pcossymptoms #pcosfood #pcosrecipes #pcoshelp #pcosdiet #pcosnutritionist #functionalpcos #facialhair #pcoshairloss #pcoslifestyle #pcoscommunity #pcosproblems #pcossnack #pcosskin #pcoshealthy #pcosgirl #pcod #pcoscysters #pcosinspo #pcossupplements #pcosstrong #pcosjourney

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How to stop being insulin resistant! You can't really stop being insulin resistant but you can be more insulin sensitive. This means you can improve the way your body uses it's natural fuel source and have reduced levels of insulin with the right diet changes. Insulin resistance is partially genetic and there is some level of care that should be taken throughout life to manage it. It's not too hard to manage insulin resistance but the basic method is this: Most of your carbs earlier in the day, get enough protein, keep sugar levels lower at night, more exercise and eat more fiber. It's really that simple but not always easy to actually do. But it's the consistency of progress that makes those long term changes. Try not to fall into the trap of expecting to be perfect, and instead work on a couple things at a time until you master them. I cover all this and more in my PCOS Foundations course which comes with tons of info and a 4 week meal plan to help you! Link in the bio for more info :) #pcos #pcosweightloss #pcosfighter #pcosawareness #pcosdiet #pcoswarrior #pcosweightlossjourney #pcossupport #pcosjourney #pcossucks #pcoslife #pcoscysters #pcoslifestyle #pcosfood #pcoscommunity #pcosproblems #pcosnutrition #pcosawarenessmonth #pcoscyster #pcosstrong #pcosfriendly #pcoshealth #pcosketo #pcosweightlossmotivation #pcosmeals #pcossymptoms #pcosgirl #pcoshelp #pcostreatment #insulinresistance

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Matcha Latte Tutorial for PCOS- High Protein PCOS friendly drink that helps your symptoms! I've been singing the praises of matcha for PCOS for years at this point and drinking a daily matcha for almost 3 full years and it's helped me immensely. From improving my skin and hormone balance to reducing inflammation- here's an article i wrote on it! Also, for links to my favorites for this, you can find them in my linktree in my bio! There are codes for stuff too :) #pcos #pcosmatcha

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How to Make Smoothies for Insulin Resistance and PCOS Smoothies are great and packed with beneficial nutrients, but they also can be super sugary and spike both your blood sugar and insulin, leading to more PCOS symptoms. Here's how to make one well: First, never add juice or sweeteners like honey or maple syrup to it. Even natural sweeteners can be problematic, but stevia and monk fruit are exceptions to this. Second, make sure to include the things that slow the release of sugars into your bloodstream: protein, fiber, and healthy fat. Make sure to add a protein powder (I usually recommend Be Well by Kelly which is linked in my bio). Then, make sure to add both fruit and vegetables. Fruit gives you natural sweetness with added fiber and vegetables bump up the nutrition content and fiber as well. I do a 2:1 ratio of spinach to fruit which usually works well. Then I'll add healthy fats like avocado or olive oil or even a nut butter. I prefer non-dairy milks for smoothies because regular milk does tend to be hard to digest for adults and can be a bit more insulinogenic. My insulin resistance friendly smoothie recipe: 1 serving protein powder (linked) 1 cup spinach 1/2 cup berries 2 TB peanut butter 1 cup soy milk Handful ice and blend! Let me know if you try this! For more recipe ideas, check out my blog and other resources in the bio! #pcos #pcosweightloss #pcosfighter #pcosawareness #pcosdiet #pcoswarrior #pcosweightlossjourney #pcossupport #pcosjourney #pcossucks #pcoslife #pcoscysters #pcoslifestyle #pcosfood #pcoscommunity #pcosproblems #pcosnutrition #pcosawarenessmonth #pcoscyster #pcosstrong #pcosfriendly #pcoshealth #pcosketo #pcosweightlossmotivation #pcosmeals #pcossymptoms #pcosgirl #pcoshelp #pcostreatment #insulinresistance

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Wonder why you're exhausted with pcos? Some people have said they're being told exhaustion is not a pcos symptom and technically I suppose that's true. Exhaustion is a symptom of the same root cause issues that create pcos symptoms in the first place! Insulin and cortisol aka your blood sugar and your stress hormones both create surges and dips in your energy throughout the day in pcos because we usually have both a heightened stress response AND insulin resistance. Ps, you CAN have insulin resistance with normal labs and I will die on that hill! If you want to hear me explain this, check out the reel I made this week (in the gray sweater) that is part of my new to pcos series. And if you want to start finally taking control of this right now (and yes, steady energy with pcos is more than possible!) Check out my course PCOS Foundations that will walk you through it! The link is in the bio and more info in my story highlight. I'll tell you what to do about this in the next vid! See you there! #pcos #pcosawareness #pcossupport #pcoshelp #pcossymptoms

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Cardio Exercise and PCOS The last several years have seen what (imo) is a lot of misinformation about cardiovascular exercise and pcos. I really feel like as a community we are waaaayy overcomplicating this issue when honestly, a little bit of balance and listening to our bodies is all we actually need to do. Here's the truth: cardio is mostly really good for PCOS. If you work a desk job, work from home, or otherwise spend a lot of time pretty sedentary (look at how many steps you take daily- if it's less than 7500 on average, you're sedentary) then cardio is a very good idea and will likely really help your body and pcos symptoms a lot. If, on the other hand, you have a very active job, you may not need to add cardio and it may even be counterproductive- you may want to focus more on weight training. The issue with cardio is the potential to overactivate the adrenals. Typically this only happens in athletes or those with very high physical stress levels. For mostly everyone, cardio functions as a safe form of stress that makes us more resilient! Think about weights- these stress our muscles in order to make us stronger, right? Same thing with cardio and our cortisol. In fact, a little cardio when stressed can actually lower cortisol levels by giving them somewhere to go! Look out for signs of overtraining, but be careful not to confuse the fatigue of poor blood sugar balance with the fatigue of overexcerising, try to be really objective here with how much movement you actually do. I really find that smart watches are great for this. What questions do you have?? #pcossymptoms #pcosexercise #pcosweightloss #pcosdiet #pcosnutrition

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Chronic inflammation in PCOS Chronic inflammation causes many of the PCOS symptoms you are familiar with like PCOS facial hair, hirsutism, high testosterone, bloating, weight gain, etc. I cover all this and more in my PCOS Foundations course which comes with tons of info and a 4 week meal plan to help you! Link in the bio for more info :) #pcos #inflammation #pcossymptoms #chronicinflammation #antiinflammatorydiet