Welcome,
I am Shahzeen,
your PCOS Nutritionist

A university qualified medical scientist and nutritionist from the world renowned University of Sydney and Master of Human Nutrition.

Your journey to PCOS freedom starts NOW

I am ready to breakfree from PCOS

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“Nutrition and lifestyle changes can drastically improve PCOS symptoms through the right strategies”

University qualified nutritionist

300+ women with improved symptoms

Evidence-based nutrition

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Say good-bye to long cycles, hormonal weight gain and endless-fatigue with the power of evidence-based strategies, imagine a life where:

You have regular cycles where you ovulate.
You have energy throughout the day.
You have painless cycles and a smooth PMS period.
You effortlessly shed hormonal weight gain whilst eating foods you love.

Expert PCOS guidance and programs

Science-backed programs that take you through step-by-step strategies to improve your PCOS symptoms.

30 Day Metabolic Reset

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4 Steps to Healing Adrenal Fatigue

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The 8 Week PCOS Game Plan

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Client Success Stories

Latest Article & Blog

The Truth About Fat Diets and Their Long-Term Effects on Your Health and Weight

The Link Between Nutrition and Mental Health: How What You Eat Affects Your Mood

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Intuitive Kitchen: Inspiration for Cooking Easy Egg Recipes on Busy Nights

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What are some habits that can easily help you impr

What are some habits that can easily help you improve hormonal balance? These 6 are ones I HIGHLY recommend starting with!

Best,
Shahzeen
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#pcos #pcosweightloss #pcosdiet #pcosawareness #pcosbaby #pcoshormonebalance #hormonehealing #hormoneimbalances #sydney #australia #uk #usa

Currently in the magical city of Istanbul for a mu

Currently in the magical city of Istanbul for a much needed break, back to PCOS content soon!

Fellow Turkish friends, what are your must-visit locations?

#Istanbul #turkey #health #pcos #pcosweightloss #hormonenutrition #pcosproblems

PCOS is a complex hormonal disorder characterised

PCOS is a complex hormonal disorder characterised by range of vitamin and mineral deficiencies.

When we improve the status of these vitamins and minerals, we can make a huge difference to our symptoms.

As you may have noticed, many of these help to improve insulin function and testosterone levels, both of which drive many of your PCOS symptoms. For example- Improving our magnesium levels will help to improve insulin function and improve cravings, improve blood sugar, lower inflammation and help to kickstart our cycle.

I highly recommend choosing to first increase your intake of these vitamins and minerals through diet, then consider supplementation.

SAVE for future reference!

Best,
Shahzeen
(@the.pcos.nutritionist)
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#pcos #pcosweightloss #pcossucks #pcosawareness #pcosfood #pcosbaby #pcosproblems

Balancing hormones with your diet shouldn't be com

Balancing hormones with your diet shouldn't be complicated, let's simplify it shall we?

Here are the key points that make a hormone balancing diet work for me:

✨ Adequate protein to help with muscle growth and repair, as well as regulating hormones.

✨ Adequate healthy fats to support hormone production and absorption, and keep me feeling full and satisfied.

✨ Adequate complex carbs to provide energy and support hormone balance.

But let's not forget - food should bring joy too! So, I make sure to include plenty of delicious and nutritious foods that I love such as cultural foods, ice cream with my kids and food at family gatherings. Eating well shouldn't be a chore - it should be a celebration of all the amazing things our bodies can do. 🎉

What do you struggle with the most when it comes to following a hormone balancing diet? Let me know in the comments below! 👇🏼

Take care,
Shahzeen
(@the.pcos.nutritionist)
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#pcos #hormonebalancingdiet #pcosweightloss #pcosdiet #pcosawareness #pcosbaby #pcoshormonebalance #hormonehealing #hormoneimbalances #sydney #australia #uk #usa

Weight gain with PCOS is not your fault! It is a s

Weight gain with PCOS is not your fault! It is a symptom indicating underlying hormonal imbalances.

‼️High insulin putting your body in fat storage mode
‼️Hypothyroidism slowing your metabolism down
‼️Cortisol imbalances favouring fat storage

In these cases, even if you eat little, it can be extremely difficult to lose weight. However those without PCOS fail to understand that women with PCOS can gain weight easily, and comments on their physical appearance can do SO much harm.

Be kind ❤

Shahzeen

#pcos #pcosweightloss #weightlossjourney #pcosproblems #hormonehealth

Eid Mubarak to all those celebrating! This eid fel

Eid Mubarak to all those celebrating! This eid felt different from others, and to be honest, I had a hard time celebrating knowing that many in P@lestine barely have any food to Eid, and live in a constant state of terror.

As we celebrate this Eid with our family and friends it doesn't feel right to share extravagant displays of food. I pray that our next Eid is one where P@lestine is free.

My Eid was spent with my family, and I am extremely grateful to be able to have this blessing. I hope you all had a wonderful Eid!

Love,
Shahzeen

#Eid #eidmubarak

DISCLAIMER: This post is not promoting "bad choice

DISCLAIMER: This post is not promoting "bad choices", it is simply a reminder to be kind to yourself in your journey towards a healthier lifestyle with PCOS.

Hello there!

Now that the disclaimer has been made, let's get into what this post really means.

One of the BIGGEST reasons why I see women failing at "diet" after "diet" and trapped in a vicious cycle of dieting and bingeing is because they create and all or nothing mentality.

Basically this means that they tell themselves "If I am going to eat healthier for PCOS I am not going to eat XYZ foods". This actually makes you crave those foods even more! AND prevents that eating style from being maintained long term.

The reason why women in my course feel so relaxed about moving through the stages that they need to implement to overcome symptoms is because I will NEVER tell you to eliminate certain food groups. And you don't need to when improving PCOS symptoms.

You do need to make smarter eating choices whilst at the same time enjoying and learning to easily incorporate foods you love. Easy!

Eating for PCOS doesn't have to be complicated and you don't need to create a restrictive eating style to improve symptoms.

Have you remembered to be kind to yourself today?

Love,
Shahzeen
(@the.pcos.nutritionist)
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#pcos #pcosfood #pcosdiet #pcosweightloss #pcosnutrition #pcosbaby #sydney #australia #canada #toronto #usa #california

Hey there, PCOS warriors! 💪🏼 Let's talk abou

Hey there, PCOS warriors! 💪🏼 Let's talk about some amazing foods that can help manage PCOS symptoms. Here are some benefits of incorporating apple cider vinegar, spearmint tea, berries, fish, chicken liver, and cruciferous vegetables into your diet:

- Apple Cider Vinegar:
Can help regulate blood sugar levels
May reduce insulin resistance
Can aid in weight loss
May help lower androgen levels

-Spearmint Tea:
May reduce excess hair growth caused by high androgen levels
Can help balance hormone levels
Has anti-inflammatory properties

- Berries:
High in antioxidants
Can help reduce inflammation
Low in sugar, making them a great option for managing blood sugar levels

- Fish:
High in omega-3 fatty acids, which can reduce inflammation and improve insulin sensitivity
Can help reduce androgen levels

- Chicken Liver:
Rich in vitamin A, which is important for hormone balance
Contains iron, which can help manage anemia, a common issue in women with PCOS
High in choline, which can help support liver function

-Cruciferous Vegetables:
Can help improve estrogen metabolism and balance hormone levels
High in fiber, which can help regulate blood sugar levels
Contains sulforaphane, which has anti-inflammatory properties

Remember, a balanced and healthy diet is just one piece of the PCOS puzzle. But incorporating these foods can definitely help in managing symptoms and improving overall health. So give them a try and let me know how it goes!

Best,
Shahzeen
(@the.pcos.nutritionist)
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#PCOSdiet #healthyfood #balanceddiet #PCOSwarrior #healthylifestyle

Ready to reverse your PCOS symptoms but don't know

Women's brains actually change during the course o

Women's brains actually change during the course of their menstrual cycles. Estrogen and progesterone, two key reproductive hormones influence our brain. These brain changes translate to behavioural changes.

Before ovulation, there is a surge in estrogen and a region of the brain called the hippocampus actually grows in size. In this phase of the menstrual cycle optimal estrogen levels actually have a positive effect on mood and mood regulation. This is directly due to the growth in the hippocampus which regulates emotional behaviour.

With PCOS we know that there are more fluctuations in estrogen and progesterone, hence behavioural changes can be more unpredictable and make it harder for women with PCOS to go about their day to day lives. We can imagine that imbalances in estrogen and progesterone exerting negative effects through brain changes, effective women's emotional regulation.

✅️ Improving estrogen and progesterone balance through diet and lifestyle can help improve these behavioural changes

Definitely further research is needed on brain changes in women with PCOS with irregular and missing cycles to understand the full affect of hormonal imbalances.

Shahzeen
(@the.pcos.nutritionist)

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#pcos #pcosweightloss

💫Ovulation 💫 is what we should all aim for o

💫Ovulation 💫 is what we should all aim for on a regular basis, even if we are not wanting to get pregnant at the moment.

If you are ovulating (healthy ovulation) regularly your hormones are balanced and rising and falling at the right times. When you ovulate regularly, you:
➡️ Have better energy levels
➡️ Have better mood throughout the month
➡️ Are able to maintain weight more easily

These are 6 signs that you are ovulating! When ovulation happens your follicle releases an egg from one of your ovaries. This follicle then becomes a progesterone secreting organ. This progesterone becomes dominant in the second half of your cycle (or should be dominant).

Do you have these signs of ovulation? Tracking ovulation can help you better understand your hormonal health.

All the best,
Shahzeen
(@the.pcos.nutritionist)
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#pcos #pcosweightloss #infertility #infertilityawareness

We talk about drivers of PCOS including insulin re

We talk about drivers of PCOS including insulin resistance, inflammation and more. But until we address stress as a key root driver of PCOS we won't be able to improve our PCOS symptoms.

The problem with stress is that most PCOS sufferers don't even realise that stress is driving their symptoms. They will:
Try to improve their diet, cut out even more food groups
Exercise a little harder
Try some new supplements

But still fail to see results because chronic stress is driving their symptoms. Here are 5 signs that your PCOS symptoms may be driven by stress.

How many boxes do you tick? Let me know in the comments below!

Take care,
Shahzeen
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#PCOS #pcosawareness #pcosfood #pcosdiet #pcosproblems #pcosweightloss #pcosbaby #pcospregnancy #pcossucks
#sydney #melbourne #USA #UK #australia #canada #toronto

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