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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)

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 :)

10/04/2025

PCOS Living on a Budget- Tips for PCOS Diets on a Budget

These are a few of my favorite tips for making healthy eating easier and more cost effective but let me know if there are some I missed! Comment your favorites below!

I know eating healthier for PCOS seems overwhelming, and it's definitely a shift in how you spend your grocery money. To save money, you tend to have to shop on sale and avoid a lot of the packaged foods you normally keep around- but it is possible to save money when eating for PCOS!

For me, budgeting for my PCOS diet is a high priority in my spending and I'm willing and able to reduce in other areas to accommodate it.

I don't eat all organic produce or grass fed meat, at least not anymore. While those things would be ideal, I find that usually budget only permits me to splurge in a few key areas which I list on the last slide! I use those foods almost as supplements because of their functional benefits!

To me, the biggest tip is to always go to the store with a plan and keep your meals simple. Meat, veggie, starch is kind of my go-to for all my meals and I just do that in different combinations. I eat a lot of ground beef, potatoes, and frozen vegetetables. I also grow my own herbs so I can get the health benefits for my pcos symptoms without spending a ton!

If you'd like to have the links for any of my favorites or for my PCOS foundations course which is designed to help you integrate a budget friendly PCOS lifestyle as easily as possible you can. You can find my favorites of all the things mentioned at the link in my bio!!

10/01/2025

Protein for PCOS!

We talked the other day about secondary sources of protein and how they can help build up your protein counts in addition to your regular sources of protein.

But if you're confused about what the recommended 20-30g per meal actually looks like- these are a few of my favorite examples. I hope they help you reach your goal a little easier.

There's a lot more to a functional nutrition approach to pcos than just protein (theres looking at insulin resistance, inflammation, adrenal health, fiber amounts, and even mitochondrial support too!) and I'll be discussing them all over the coming weeks.

In the meantime, this is the best time of year to start a structured PCOS management routine and I've got a great one for you called PCOS Foundations. It's a self paced (and budget friendly!) course that includes lots of videos, pdf resources, meal plans, grocery lists and bonuses to help you first make sense of PCOS and understand how it works, then learn how to actually help it using foods! You can find the info for it at the link in my bio or story highlight. See you soon!

09/29/2025

SECONDARY PROTEIN SOURCES FOR PCOS

So you know by now that protein is key for PCOS but we can get stuck into a rut with protein when we assume we can only get it from things like meat, eggs, and fish.

While it is my belief that most of our protein with PCOS should come from animal sources (unless we are strictly vegan), one way to make it easier to hit our protein goal is to include more secondary protein sources.

These protein sources are great because they are either low carbohydrate OR they are chock full of fiber as well as protein. Arguably, fiber may be an even more important nutrient for PCOS than protein so including an ample amount in the day is key. Ideally, a blended higher protein and higher fiber diet is what I see work best for most with PCOS and that includes lots of these foods!

If you'd like more guidance on how to eat for PCOS, you'd love my PCOS Foundations course- it's all the info you need, meal plans, grocery lists, and lots of bonus resources to help you make sense of the really important stuff in PCOS nutrition so you can get back to living a vibrantly healthy life!! Link in bio for all that.

09/27/2025

Strategies for habit building and health burnout in PCOS!

Those of us with PCOS have a bit of an uphill battle with positive healthy changes. We tend to deal with more depression, anxiety, fatigue, and executive dysfunction. Some of this is related to our PCOS and the hormone imbalances present there and some of it is worsened by the metabolic issues of PCOS.

Regardless, positive changes ARE possible and you absolutely can get a handle on things like your fatigue, weight, sleep, and eating habits.

We tend to really be great critics of ourselves with PCOS and can often fall into perfectionism. But perfectionism is actually a form of self-sabotage because it gives us an excuse to give up when we, inevitably, can't do things perfectly.

We are human and perfection is not possible, so we have to go into lifestyle changes with that reality in our minds. From there, we work with our brains instead of against them. Depending on where you're at, this may take a long time but you'll start seeing benefits with that consistency and you'll be motivated to continue.

Eventually, you'll see the impact of all the little changes add up and you'll have a clearer picture of the path forward.

We have to make changes from a place of love and that starts by meeting ourselves where we are at and speaking kindly to ourselves throughout the process. Sometimes we need to have a little "tough love" for ourselves as well, but if that's the case, be sure to speak to yourself like a loving parent, rather than like a critical or unkind one. Nurture yourself the way you both want AND need. You can do this!

If you need help with your PCOS diet, I highly recommend my PCOS Foundations course. It gives you all the tools to tackle these issues gradually and with kindness and understanding. Comment FOUNDATIONS or check the link in bio!

Amber Fischer, MS, CNS Nutritionist

11/08/2025

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