What are the opening hours?

Monday 9:30am - 5pm Tuesday 9:30am - 5pm Wednesday 9:30am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

http://www.amberfischernutrition.com/

Amber Fischer, MS, CNS Nutritionist, 16607 Blanco Road Suite 1102, San Antonio, TX (2025)

12/06/2025

Feeling overwhelmed by where to start with PCOS nutrition? These are the three pillars I focus on with every client.

Insulin Resistance Friendly
PCOS is a metabolic condition at its core. Balancing blood sugar through high-fiber, low-glycemic, protein-rich meals and movement (not overexercising) is key to creating hormone balance.

Inflammation Friendly
Chronic inflammation can drive fatigue, cravings, gut issues, and hormone chaos. So we aim for more whole foods, more omega-3s, and addressing sneaky food sensitivities that keep your system on edge.

Stress Friendly Lifestyle
If you’re not sleeping, not resting, and not setting boundaries your hormones will notice. Managing cortisol is just as important as managing carbs.

You don’t have to do everything at once but starting with one of these pillars is a powerful step toward healing.

Which one of these is your biggest focus right now?

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 :)

11/29/2025

Why we have cysts in PCOS

It used to be a common thing for me to read people referring to PCOS as an issue of "too much testosterone in the ovaries". This led to the understandable conclusion for many that the ovaries were the problem, that somehow, all of us with PCOS were just born with weird overly testosterone producing ovaries.

I never liked that messaging because not only did it take away any semblence of control or power (how can you do anything about how you just "naturally" are??) but it also isn't accurate.

Time and again, studies show a connection between lifestyle (including diet and exercise), metabolic health and PCOS. It's pretty well understood now that nutrition can make a HUGE difference in the severity of symptoms.

This is true because the ovaries, as with most of our hormones, are simply signals that respond to the way the rest of our deeper body processes are running. Insulin, also a hormone, is what typically triggers excess testosterone production in PCOS and this testosterone then leads to more cysts in the ovaries. From there, the lack of ovulation, and subsequent low progesterone increase the issues- but the insulin was the root!

We can't do much about the genetics we may have been born with or the childhood we had that may have contributed to our current genetic expression, but we can do something about the way we eat that gives our body what it needs to thrive and keep blood sugar stable.

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 :)

11/22/2025

How to diet for PCOS successfully when 95% of diets fail:

Reality is reality so I recognize that working on nutrition might feel like a losing game. But the key to success is in the intention and approach you take to your pcos diet.

Diets are most likely to fail when we start them because of guilt or shame, when we don't plan ahead, and when we do too much too fast and burn out.

Sometimes the problem comes from the idea of the word diet itself, it has a connotation of temporary pain to fix a problem. In reality, a well balanced approach to pcos is about sustainable long term efforts that compound over time and leave room for you to have ups and downs.

I think it works well to outline your intentions first and motivate around those. Make sure that while anesthetics can be part of the goal, they are not the root of the goal. Body changes can be nice side effects but shouldn't be the main reason you're working on your pcos symptoms.

A bonus one I think should be included is to get professional help if you can. An expert can help make sense of things that feel confusing and give you objective perspective on your pcos that you can't always do on your own.

Professional help can happen in lots of ways- I work one on on, run group programs, and even have courses you can take that help guide you to your own discoveries about your pcos healing journey.

Check the link in bio or story highlight to get started!

And also comment below and let us know what changes have helped make your pcos journey more successful- what mindset shifts did you focus on?

11/15/2025

What do you wish you would have known??

This week marks the beginning of my new series on what to do when you're either new to your pcos diagnosis or new to nutrition for pcos! I'd love your feedback on things I should include.

If you need a straightforward guide to what to eat for pcos to actually improve symptoms instead of just mask them- the how and why, my new course PCOS Foundations will help you do just that! 4 weeks of meal plans and grocery lists are included, along with video modules covering all the most important pcos info. Find all the info at the link in my bio or in my story highlight!

11/08/2025

Lifestyle changes for pcos! These are the diet and lifestyle changes that help make life more pcos friendly and will help improve your symptoms and balance your hormones!

Insulin friendly lifestyle for PCOS:

First step is balancing blood sugar because balanced blood sugar means fewer and smaller insulin spikes. This means less testosterone! Do this by eating a lower glycemic load diet with lots of plant foods and increasing activity and exercise, especially strength training

Anti-inflammatory diet for PCOS:

Many pcos symptoms (including some of the excess testosterone) is driven by chronic inflammation. Diet choices can make a big difference here and the keys are including more superfoods, more plant foods, and healthier fats and oils like extra virgin olive oil.

More balance for lower cortisol in PCOS:

Perfectionism is not helpful or necessary so remember to balance hard changes with fun and moderation. Try to add activity that is fun too! And self care, good sleep, and mindfullness go a long way in reducing stress hormones that spike pcos symptoms.

There are simple ways to accomplish all of these things- I cover them all in PCOS Foundations, my starter course for PCOS functional nutrition! Find all the details at the link in bio!

11/01/2025

Matcha has huge benefits for pcos but it also can be hard to get used to. When I first tasted it, I thought it tasted like grass/dirt 😅

But i had to remember that matcha is a bitter food, similar to coffee and wine, and you have to develop a taste for it. After learning some of these tips for cutting bitterness and drinking it a few times, it's now become my favorite drink and it's rare that I miss a day of drinking it.

Before matcha, other forms of caffeine always made me anxious and jittery with a crash later but matcha doesn't have that same effect and I find it very calming! The act of making it is meditative and nice too!

Make your matcha at home with a high quality matcha for the most benefits (local coffee shops can also be good but avoid the big chains as they usually put a ton of sugar)

If you need a rec on a good match, I've been using the same brand for years (aprika life) and I have a coupon code and link for them in my bio 😊

Facial Hair Freedom is my dedicated course all about PCOS facial hair. It goes deep into the science of facial hair and also how to stop it! Check the link in bio!Also reminder that PCOS Essentials Academy (my pcos group program) is currently enrolling for our January cohort! We'll teach some other super helpful drinks and foods for pcos symptoms too, along with how to fit them into your life!

10/25/2025

Matcha has huge benefits for pcos but it also can be hard to get used to. When I first tasted it, I thought it tasted like grass/dirt 😅

But i had to remember that matcha is a bitter food, similar to coffee and wine, and you have to develop a taste for it. After learning some of these tips for cutting bitterness and drinking it a few times, it's now become my favorite drink and it's rare that I miss a day of drinking it.

Before matcha, other forms of caffeine always made me anxious and jittery with a crash later but matcha doesn't have that same effect and I find it very calming! The act of making it is meditative and nice too!

Make your matcha at home with a high quality matcha for the most benefits (local coffee shops can also be good but avoid the big chains as they usually put a ton of sugar)

If you need a rec on a good match, I've been using the same brand for years (aprika life) and I have a coupon code and link for them in my bio 😊

Facial Hair Freedom is my dedicated course all about PCOS facial hair. It goes deep into the science of facial hair and also how to stop it! Check the link in bio!

10/18/2025

What does a balanced diet for PCOS look like?

Finding balance in your diet is key when managing PCOS! Here’s what to focus on:

Moderate to High Protein: Aim for around 30g of protein per meal to keep blood sugar levels stable. Mix it up with both animal and plant sources like tofu, chicken, fish, and beef.

High in Fiber: Incorporate about 10g of fiber per meal. It helps keep you full, supports your gut health, and comes from whole foods like grains, legumes, veggies, and fruits.

High in Antioxidants: Fill your plate with fruits, vegetables, nuts, and seeds in all the colors of the rainbow to reduce inflammation and get a variety of nutrients.

Moderate Healthy Fats: Focus on healthy fats from sources like olive and avocado oils. They enhance flavor, improve satiety, and should ideally replace less healthy fats like vegetable oils.

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 :)

10/15/2025

Cinnamon- A PCOS and Insulin Resistance Superfood

Did you know that cinnamon can actually help your PCOS a lot?

It can also help conditions like insulin resistance, type 2 diabetes and prediabetes. It does this by helping to lower blood sugar which can help reduce insulin impact on pcos symptoms.

I'm a big fan of adding functional foods to my diet and cinnamon is an important one because it helps to keep blood sugar balanced and its so delicious!

I've hardly met anyone who had a hard time incorporating more cinnamon into their life!
Most studies look at about 1.5 tsps of cinnamon for the benefits. It is likely better to divide that dose throughout the day, or with your higher carb meals but I usually have it with breakfast.

You don't need to do the fancy ceylon type of cinnamon to get these benefits, but I do recommend organic.

I have my favorite in my storefront under the snacks section.

More superfoods and pcos diet advice in my courses!
Link in the bio!

Some of the cinnamon for pcos evidence and studies:

PMID: 35365881, 29737802, 29250843

10/13/2025

Leptin Resistance in PCOS

Leptin is a hormone that signals satiety to your body. When you eat food, a signal goes from your stomach to your brain telling it you are full. This signal is leptin.

With insulin resistance and PCOS, however, we can become resistant to the signals from leptin. In fact, the more insulin resistant we are, often times the more leptin resistant we are.

In practical terms, this means you are hungry for longer and with more intensity than your body truly is. You keep feeling hungry even after you are technically full.

What this translates to is a propensity to overeat that, with time, can lead to a lot of difficulties with cravings and weight maintenance. It's one reason intuitive eating can be difficult in PCOS. Listening to our body's cues is a little harder.

The best way to manage this is learning better awareness of your body's signals. Slow down when you're eating and take more time between bites- this can help to give your brain a little more time to catch up. You can also design your plate with more intention- more protein, more fiber, to help you fill up faster. Eat your protein and fiber first and save starches for the end.

As you address your diet and insulin resistance, you will naturally become less leptin resistant over time. It helps to follow a plan that is designed to show you how much you need to eat and in what amounts so that you can get used to visualizing what the right amount of food is.

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 :)

10/11/2025

You ARE the main character!!

Pt 3 of the ways to Romanticize your PCOS journey series is focused on this one idea: you're the main character of your story and deserve to behave as such.

Often in my healing journey I struggled with feeling worthy of things that others did freely: things like visiting the healthy grocery store to browse felt like imposter syndrome.

I was too shy or embarrassed to do so much and to try things like taking a yoga class or dance lessons.

But here's the thing: you can't be good at something until you try it. You're going to look and feel a little silly at first but everyone who ever got comfortable and at ease with anything had to try it for the first time once!

So, whenever you're struggling with making PCOS related changes like changing your diet to be more PCOS friendly or aligning your lifestyle for PCOS, do this: pretend you're the main character in a book, movie, or music video- what would they do?

When you're down, just think how beautiful the story is going to end up!

Every character has a development arc- what do you want yours to be?

PS. If you need help getting started on your PCOS journey, you'd probably love my two PCOS courses which you can find linked in my bio.

10/08/2025

LABS FOR PCOS INSULIN RESISTANCE

Spotting Insulin resistance, especially in those who have hyperinsulinemia in PCOS can be tricky, especially with the way insulin resistance is typically tested for. The above labs can give you some guidance on things to test for and remember that the symptoms of insulin resistance can be very physical, meaning you can use how you feel as a great guide for how well you’re managing insulin!

A few specific numbers look different in functional nutrition than in other specialties. For fasting insulin, although higher levels are often considered normal, I and many other believe that true insulin sensitivity is better seen at levels below 10 μU/mL.
For HOMA IR, >2 is ideal and for A1C- less than 5.3% is ideal.

As far as continuous glucose monitors go, Nutrisense has the best pricing and support if you can’t get an insurance covered monitor. You can use the link in my bio for a discount on their services.

I cover more specific information on labs, lab testing, and optimal ranges in my PCOS courses- Functional PCOS and my group programs both contain multiple hours of content on just this! I will be running another group program later this spring/summer so make sure you’re on my email list!

Amber Fischer, MS, CNS Nutritionist

12/06/2025

11/29/2025

11/22/2025

11/15/2025

11/08/2025

11/01/2025

10/25/2025

10/18/2025

10/15/2025

10/13/2025

10/11/2025

10/08/2025

Address

Opening Hours

Website

Alerts

Shortcuts

Featured

Share

Category

Monday	9:30am - 5pm
Tuesday	9:30am - 5pm
Wednesday	9:30am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm