The PCOS Dietitian

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The PCOS Dietitian

PCOS expert, Registered Dietitian, Certified Diabetes Care and Eduction Specialist No one eating/exercise/lifestyle plan is appropriate for everyone.
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I’ve been specializing in nutrition for PCOS for the past 15 years and am one of the pioneers in the field. I understand the unique nutritional needs of women with PCOS, including carbohydrate cravings, difficulty losing weight and mood swings. Many women with PCOS are frustrated with the medical and dietary advice they have received. To make matters worse, there is a lot of conflicting information on nutrition guidelines for PCOS. I will separate fact from fiction and will help you find what works best for YOU! Check out my PCOS Nutrition & Lifestyle Blog for practical tips and free downloads http://marthamckittricknutrition.com/pcos-blog/

I am available for individual coaching nutrition & lifestyle coaching for PCOS. You will receive an individualized approach in your counseling session with me. The plan must be based on the individual’s lifestyle, degree of insulin resistance, medical history, food preferences and goals. PCOS is no longer viewed as a gynecological condition, but rather an endocrine condition that can have an effect on your whole body. We are learning that gut health and inflammation also play a role in PCOS. Your coaching sessions will include guidelines to decrease your risk of diabetes and heart disease. And of course, the right kind of eating plan can help you with your symptoms of PCOS as well as promote weight loss and help you with fertility. I can help you with the following:
Lose weight
Control carbohydrate cravings
Increase energy levels and mood
Provide you with individualized meal plans
Improve fertility
Decrease insulin levels and risk of diabetes
Control blood sugar levels if you have diabetes
Decrease risk of gestational diabetes
Review supplements for PCOS
Decrease inflammation
Plan a healthy weight maintaining diet
Provide recommendations for exercise
Lower cholesterol and triglycerides
Kosher diet for PCOS
Eating in restaurants or take-out
Healthy snacks

Coaching sessions can be held in person in my NYC office or via phone or skype. I have day and evening hours. Contact me to learn more about my programs: (212) 879-5167 or email martha@marthamckittricknutrition.com

You may also want to check out my nutrition blog City Girl Bites http://citygirlbites.com/

12/09/2025

Too busy to exercise? 😫 If you’re juggling work, commutes, kids, and life… you’re not alone. I see this ALL the time in my PCOS & metabolic coaching clients.

👏The good news? You don’t need a long workout to support your blood sugar, insulin, energy, and mood. Small “exercise bites” throughout the day can add up — especially during the seasons of life when time feels impossible.
Exercise bites = ✔ tiny 2–5 minute movement bursts ✔ easy to do at home or at work ✔ support steadier blood sugar ✔ help maintain muscle ✔ reduce stress buildup ✔ boost daily activity without a formal workout

They’re not a replacement for longer workouts, but they can help keep you moving until your schedule eases up.

👇 Which one will you try this week? Squats? Stairs? Calf raises? Or just more steps?

(References linked in comments.)

11/26/2025

Please share 🙏 Thanksgiving can be a wonderful day — but it can also bring unwanted comments about your weight, your PCOS, your food choices, or even whether you’re on Ozempic/GLP-1 medications.  These comments can feel intrusive, stressful, or bring up old diet-culture triggers… even when they come from “concern.”
Common things people hear around the holidays: 👉 “Should you be eating that with PCOS or insulin resistance?” 👉 “Have you gained weight?” 👉 “Are you on Ozempic? You’re not eating much.” 👉 “When are you having kids?” 👉 “You’re skipping pie? Are you dieting again?” 
A reminder: Your body, your plate, your fertility, and your health (PCOS, metabolic health, GLP-1s — all of it) are not up for discussion at the dinner table. 
To help you protect your peace, I teamed up with health psychologist Dr. Gretchen Kubacky to create simple scripts for those uncomfortable moments. These boundary-setting responses can help you stay grounded and reduce food + body stress during the holiday season. 
👇 Do you anticipate any awkward or intrusive comments this Thanksgiving?  Share below & let’s help each other come up with responses. 
And don’t forget to save this post so you feel prepared going into the holiday. 💛

11/13/2025

Tired of skipping meals or grabbing junk when you’re out and low blood sugar hits?
 Eat on the run can be challenging. Most options are loaded with calories, fat, and carbs.

Let’s be real - when you don’t know what to eat, it’s easy to skip meals (cue the energy crash 😩) or say “screw it” and grab whatever’s around (🍕🍟🍔).
 This post is here to help you avoid that spiral.

I pulled together some warm, satisfying meal ideas you can grab on the go while still supporting blood sugar, energy, and insulin sensitivity (cuz when the temps start dropping the last thing you want is a salad!)

🙋‍♀️ And no—these aren’t “perfect” meals. If you’re home, great! But if you’re out and need something quick, these are better-for-you options that help you stay consistent without guilt or stress.

💡 Just a heads-up: many of these meals are higher in sodium,

🔁 Check out my other “on-the-run” posts for more real-life meal ideas!

👇 Do you ever grab meals from these spots? Which ones are your go-to?
 📌 Save & share this for your next busy day!

11/08/2025

Are you an apple fan?
🍉🍇🍓🍏🍒gets a bad rap with PCOS because it’s “full of carbs & sugar”. It’s true that fruits contain carbs/NATURAL sugar, they are also packed with vitamins, minerals, fiber and health-promoting phytochemicals. These substances can actually improve the major drivers of PCOS -
🔥 inflammation & 🩸 insulin resistance as well as decrease risk of type 2 diabetes & heart disease.

🍏🍎Apple season is here! Apples are loaded with health benefits including:

1️⃣Rich in a pectin, a fiber that lowers cholesterol - and keeps you feeling full longer.

2️⃣Contain anti-inflammatory substances — mainly fiber & quercetin, an antioxidant that reduces inflammation. Studies show it lowers c-reactive protein

3️⃣Contain polyphenols that are linked to lowered blood pressure & risk of stroke.

4️⃣Improved gut health from the polyphenols & fiber

5️⃣Antioxidants in apples may slow cancer cell growth, protect against type 2 diabetes, and support lung, heart, and immune system health. A large study found that those who ate more than one apple a day were 28% less likely to develop type 2 diabetes than those who didn’t eat any apples.

6️⃣Rich in fiber. One medium apple with skin is ~ 4 gm fiber  7️⃣Contain Low glycemic carbs

Tip: if you find you were susceptible to blood sugar swings, try adding a little peanut butter to the apple.

👇What is your fav type of apple? Mine is Granny Smith🍏

09/13/2025

Are you tired of being TIRED? 😫This is one of the most common complaints I hear from my clients with PCOS. This can have a HUGE negative impact on your life. So what to do about it? Play detective. 🧐

Considering PCOS is hormonal condition with many physical and psychological symptoms, compounded often times restricted eating, there are MANY possible causes.

🕵️‍♀️Play detective and check out my graphic for ideas on what could be causing your fatigue!
⠀
1️⃣My first suggestion would be to rule out nutrient deficiency. You could be deficient in Vit B12 (especially if you take Metformin or follow a plant based diet) Or low in iron or vitamin D⠀
⠀
2️⃣ Thyroid imbalances are common in PCOS and can lead to big time fatigue. Get a FULL thyroid profile checked (not just TSH)
⠀
3️⃣Take a look at the stress factor in your life ... and try to do something about it if it’s high.⠀
⠀
4️⃣Sounds like common sense, but do your best to get adequate sleep. 💤There is an increased incidence of sleep problems with PCOS, especially sleep apnea (even in lean PCOS)⠀
⠀
5️⃣Don’t overdo the exercise. More is not always better. But don’t under-do it either :)🏃‍♀️🧘‍♀️⠀
⠀
6️⃣Take a close look at your diet. Are you eating too few carbs… Or too many? Do you skip meals or go too long without eating? While IF may good for some, it doesn’t work for most.

👀DM me to learn more about my PCOS coaching

❓Is fatigue an issue for you? What have you tried to improve it?👇

09/11/2025

🤔Are you eating enough protein? Protein is one of the most important nutrients for PCOS for SO many reasons:

🔅Helps keep you feeling full longer + wards off cravings  🔅Improves energy levels
🔅Improves insulin resistance
🔅Helps with weight loss
🔅Prevents muscle loss
🔆Formation of hormones, enzymes
🔅Certain kinds of protein (from plant-based food) can decrease risk of ovulatory infertility risk as compared to animal protein. So be sure not to JUST load up on animal protein - get a combo of both.

Most people can meet protein needs with food, but a protein powder can come in handy to help you if you need a protein bump.

👉How much protein? I tailor this to my PCOS coaching clients as it depends on your goals, age, activity level, current weight, goal weight, but in general, I’d suggest 30+ grams per meals. Breakfast can be tough - but aim for at least 20 gm. See my graphics for more calculations on protein needs.

stay tuned for an upcoming post on the protein, content of food!

👇Do you think you meet your protein needs?

09/06/2025

Overwhelmed with PCOS?👇

If you’ve just been diagnosed with PCOS, you’re probably feeling overwhelmed on what to do next. 😫And turning to Dr. Google or social media makes it worse as much of what you read is conflicting.   It’s natural to want to do everything you can NOW can to manage POCS. Unfortunately, this often leads to acting on inaccurate info and trying to make too many changes at once. And this creates more overwhelm and stress which worsens symptoms of PCOS.

👀My pal Letisha and I put together 9 things to do if you’re newly diagnosed with PCOS. We took it from a longer blog post we did.

Areas we talk about are:
1️⃣Take a deep breathe, slow down & start to educate yourself
2️⃣Keep a journal  3️⃣Build your health care team 4️⃣Monitor labs/health indices 5️⃣Nutrition matters 6️⃣Find an exercise plan that works for you
7️⃣Make sleep a priority  8️⃣Find ways to manage stress
9️⃣FInd a support system

✳️And don’t feel that you have to do all of these at once. Pick 1-2 of them and start to make small changes at a time.

We are here for you! ❤️
👇Do you have any questions for Letisha or I?

07/15/2025

PCOS is not just a reproductive condition.It’s a complex reproductive, metabolic, and genetic disorder that affects your entire body—not just your ovaries.

Yes, PCOS can cause:
* Irregular periods
* Fertility challenges
* Skin and hair issues

But it’s so much more than that. 👉 It can also lead to insulin resistance, high blood pressure, elevated cholesterol, MAFLD (fatty liver), and increased risk for type 2 diabetes and heart disease.

It can affect women at any stage—not just those trying to conceive.

✨ The good news? Nutrition and lifestyle changes can support your hormones and your long-term metabolic health.

💾 Save this post if you’re working on your health with PCOS 💬 Tag a friend or client who needs to see this 🔗 Follow for more hormone-supportive tips

did any of these surprise you?👇

07/12/2025

PCOS + Summer Weekends = A Tough Combo? 🍹🍔😅
You’re not alone. Between BBQs, skipped meals, and ice cream cravings, it’s easy to feel off track.

Here are a few common struggles I see in my PCOS clients:

💥 Eating at random times = more hunger, cravings & crashes
💥 Friends/family pressuring you to eat or drink
💥 Parties with little PCOS-friendly options
💥 Less sleep, more fatigue

🎯 But a little planning can go a long way. Think: protein-packed snacks, hydration, balance (not restriction), and ditching the all-or-nothing mindset.

You don’t need to be perfect to support your hormones 💚

📩 DM me if you want personalized help.

👇Which of these hits home for you?

Save + Share to support other women with PCOS ❤️PCOS.Dietitian

07/02/2025

Save this for your next summer BBQ! 🍔🌽 Here are 5 PCOS-friendly BBQ tips that are just as fun—and way more blood sugar friendly.

Traditional BBQ foods like fatty meats, mayo-based salads, and chips aren’t ideal for PCOS. They can spike blood sugar and worsen insulin resistance. 
But I’m not the BBQ police—ALL foods can fit. Still, small tweaks can make a big difference for your hormones, energy, and cravings. 
✅ The key: Add in more fiber, protein, and colorful veggies. Here’s how: 
1️⃣ Bring a PCOS-friendly side dish—try a grain-based salad with quinoa, farro, or brown rice + chopped veggies + vinaigrette.  2️⃣ Make a fiber-packed bean salad with avocado, corn, tomatoes, lime, olive oil & cilantro.  3️⃣ Grill up veggie skewers or serve roasted peppers, zucchini, onions, and mushrooms.  4️⃣ Swap chips for fiber-rich options—crudité + hummus or a small portion of Beanitos + salsa.  5️⃣ Serve lean protein—grilled chicken, turkey burgers, salmon, or veggie burgers over fatty meats. 
👀 Having a BBQ this weekend?  📸 Tag me in your PCOS-friendly plates or share your go-to summer side dish below! 
👉 Follow for more hormone-friendly nutrition tips!  

07/01/2025

⏪Reverse your insulin resistance

Comment 👉 INSULIN 👈 to get my 25 tips to decrease insulin resistance!

You’ve probably heard the words “insulin resistance”” hundreds of times. And for good reason - ~ 75% of those with PCOS have it. And not only does insulin resistance make PCOS symptoms worse …but it increases the risk for serious long term health risks like type 2 diabetes, heart 💔disease and liver disease.

And you’ve probably read that you need to take drastic measures to improve insulin resistance - like cutting out all carbs, spending hours in the gym or omitting your fav foods to improve it. Not true.

👏There is so much you can do to improve your insulin resistance that doesn’t include cutting out foods.

FYI - did you know that certain carbs (🫐🍓!) actually decrease insulin resistance? Or that cooking then cooling some carbs turns it into resistant starch which also decrease insulin resistance?

👀I put together an updated blog post on 25 ways to decrease insulin resistance naturally.

Comment 👉 INSULIN 👈 to get it sent to your inbox (free)

Stay tuned for an upcoming post on how to know if you’re insulin resistant.

Any questions for me?

PCOS insulin resistance. PCOS. PCOS support. PCOS symptoms. Insulin resistance

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New York, NY

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+12128795167

Website

http://marthamckittricknutrition.com/pcosblog/pcoscounseling/

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