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ohgoodness_nutrition Hannah Eriksen | Kiwi dietitian helping women with endo, PCOS, infertility and peri be besties with their body.

19/10/2026

No matter how good a healthy habit, snack or hormone-friendly meal is for us, if it takes more effort than we’ve got to give, we won’t do it.

(I’m a dietitian and I’d rather go without than peel an orange.)

It’s important that nourishing your body comes easy.

And I have a very specialised set of skills to help make that happen for you.

☀️ Have endo and want to get on top of this wild bloating? Comment BELLY
☀️ Have PMOS (PCOS) and can’t silence that food noise, no matter how hard you ignore it? Comment SILENCE
☀️ Trying to conceive, staying consistent, but baby is taking longer to make than you thought? Comment SUPPORT

And follow if you’re after stupidly easy changes you can make to nourish your body without shame or feeling like you’re not doing enough. 😪

What even is insulin resistance, and why does it make PCOS and perimenopause cravings feel like a personality flaw?(Cue ...
13/10/2026

What even is insulin resistance, and why does it make PCOS and perimenopause cravings feel like a personality flaw?

(Cue me, a dietitian, explaining it with a water slide. Bear with me.)

You’re the lifeguard at the top. Every carb is a rider. A huge serve of carbs is the very wide one who wedges in and blocks the water. Fast-digesting, refined carbs are the tiny child who rockets down and nearly flies off the end.

Do that on repeat and insulin resistance builds. Cue the 3pm pantry stand-off, the mood dip after lunch and being hungry again an hour later.

Here’s how to get everyone down safely, S.L.I.D.E.:
☀️ Serve carbs fist-sized
☀️ Limit it to one grain per meal
☀️ Intact grains (wholemeal, brown rice, quinoa)
☀️ Do a 10-minute walk after meals
☀️ Exercise with strength training

It’s not exact physiology, but it’s the version you’ll still remember at dinner tonight 😘

Want my starting points for cravings, androgens and insulin sensitivity? Comment GUIDE and I’ll send Silence the Food Noise straight to your DMs 📩

Send this to the friend who’s been blaming her willpower 💜

11/10/2026

Here’s the catch with finding the best “eating plan” for PCOS (now PMOS): there isn’t one.
I know that’s not the answer you wanted. You’ve googled “PCOS diet” at midnight, tried the plan your cousin’s friend swears by, and ended up more confused than when you started. Never mind those cravings getting louder!
Here’s what a major review of the dietary patterns tested in PMOS/PCOS found:
☀️ A low-GI diet improved menstrual regularity and quality of life
☀️ A monounsaturated-fat-enriched diet drove greater weight loss
☀️ A high-protein diet improved depression and self-esteem scores
Different diets. Different wins. None of them doing everything. But nutrition is still making a solid dent.
So where do you start when there’s no one right answer?
With the symptom that’s bugging you most. Pick one change, see how your body responds, then build from there.
To make that easier, I’ve pulled together 25 things you can try to quieten PMOS/PCOS symptoms. Think food noise, androgens (acne and facial hair) and insulin sensitivity (wonky cycles).
You don’t need to do all 25. Start with the one that’s easiest for you, right here, right now.
So, which symptom do you want quietened first? Comment GUIDE and tell me (cravings, acne, facial hair, cycles) and I’ll send Silence the Food Noise straight to your DMs.
And send this to your bestie who’s tried every PMOS diet going 💜

10/10/2026

Saving the best to last - love a tutu 😂

It doesn’t take much for us ladies with PMOS, endo or fertility struggles to hit empty. A rough cycle. A flare. Another negative test. Suddenly the tank’s dry.

And when we get there, it’s about nourishing our bodies, not punishing them (even though we feel like 💩)

So here’s what takes me from 0% to 100%:

☀️ 1. Noticing I’m at empty (instead of pushing through)
☀️ 2. Sunshine, ideally on a walk outside
☀️ 3. Easy movement. Not a hectic workout. Whatever I can, when I can
☀️ 4. Nourishing food and regular meals - but they’ve gotta be easy!
☀️ 5. Time with my loved ones
☀️ 6. Something that fills my cup: a treat, a little adventure, trying something new
☀️ 7. A boogie, preferably EDM, in a tutu 💃

Starting slow counts. Holy moley, number 2 might be the hardest one.

Add to this list: what’s your go-to when you’re running on empty? Tell me 👇

PCOS, endometriosis and fertility support from a NZ dietitian 💜

09/10/2026

Research shows women with PCOS/PMOS tend to have less variety in their gut bugs, linked to higher testosterone and more hirsutism. Feeding your gut means working closer to the (probable) root.

Three simple things that help settle insulin:

☀️ Kiwifruit, 30 mins before dinner
☀️ One carb per meal, not two
☀️ Cap the gap: 12-14 hours max between dinner and breakfast

That’s 3 of 25 stupidly easy things you could do today. The other 22 include a tea shown to lower androgens, a spice already in your cupboard, and a bedtime habit that keeps insulin steady overnight.

All 25 are in my free guide, Silence All That Food Noise. Comment “guide” and I’ll send it straight to you 💜

06/10/2026

Holy heck. If I had a dollar for every time I heard this while we were trying for Seb, I’d have a lifetime supply of Earl Grey. (Would be nice.)

It took us 12 months. Turns out I wasn’t ovulating regularly and Matt’s s***m count was low.

No bubble bath was fixing that 🤷🏼‍♀️ (Though of course I gave it a shot 😉)

What helped was asking better questions. My cycles are regular, but am I ovulating every month? My bloods are normal, but are they optimal? How can I use nutrition to improve his s***m? I think I’m eating well, but does my body need something more?

Looking after your stress matters. But “relax” isn’t a plan, and you’re not stressing your way out of a baby.

Your turn. What’s the most ridiculous thing someone’s said to you while you’ve been trying? Drop it in the comments 👇

05/10/2026

Insulin in PCOS/PMOS isn’t the full story. Your gut and your hormones are in constant conversation. With PCOS/PMOS, research shows women tend to have lower diversity in their gut microbiome, and that’s linked to higher testosterone levels and more hirsutism (excess hair growth).

Here’s the mechanism thought to be behind it: a more diverse gut produces more short-chain fatty acids, and those improve insulin sensitivity. Insulin resistance is the same lever driving the excess androgens in the first place. A healthier gut is an essential focus because it’s working at the (probable) root.

Here’s what pulls the insulin lever, beyond another handful of vegetables (important!):

☀️ Kiwifruit, 30 mins before dinner: slows carb absorption so the post-meal blood sugar spike is softer
☀️ Watch the carb-doubling: potato, corn, rice, pasta, bread are all carbs, pick one not two per meal. Common culprits: rice AND naan, garlic bread AND spaghetti, corn AND tacos
☀️ Cap the gap: no more than 12-14 hours between dinner and breakfast, longer fasts aren’t the hormone win they’re made out to be with PCOS/PMOS

That’s 3. There are 22 more specific tweaks I use with clients, including a tea shown to lower androgens, a spice you’ve probably already got in the cupboard, and a bedtime habit that keeps insulin steady overnight.

I’ve put all 25 in one free guide, Silence All That Food Noise. Comment “guide” and I’ll send it straight to you 💜

01/10/2026

Trying to conceive, when you’re in it, is a hellish time. Looking in from the outside, it’s one of those IYKYK things of life. Let me tell you:
💜It’s all consuming but you feel silly that it is
💜You’re doing everything right but nothing seems to be working
💜You easily go down a spiral but no one has any idea how badly
💜Everything’s supposedly normal but clearly it’s NOT
💜You get really good at being happy for others AND devastated for yourself
💜You wonder when it’s going to end…is it? 🙏🏻🙏🏻🙏🏻

So in all of this, deciding to take a step back and stop trying for a while, to stop tracking and watching signs and generally being low key obsessive, is all part of the ebb and flow. It all counts. It’s as valuable as the trying.

I’ve found this myself. Stepping back has enabled me new perspectives: less forcing, more curiosity. Do I know how it’s going to end? Nope. But I was never promised that. All I have is how I want to show up today. And, today, I don’t want to try. Permission. Granted.

30/09/2026

How can you support your hormones ESPECIALLY when you have PCOS, endo or trying to conceive? The pill was great, but now what!? What are your hormones even doing? What’s normal for you? How can you feel gooooood in your body!?

Get ready for it. What you eat can support your hormones, and I’m an expert in helping you know which way is up when it comes to cycle health.

Unless you want to keep figuring it out by yourself? 🤷‍♀️

Personalised nutrition for happier hormones, at your service.

Comment below: would you rather have facial hair or acne 👀😅 (as if we have a choice sometimes ahaha)

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