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Isabella Sackheim, M.S.

@solvida.wellness

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Helping women reverse their PCOS/PMOS and look & feel better than ever! 🍒
@novum.pcos nutritionist
Denver 📍

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Diet is one of the first lines of defense when it comes to managing PCOS and can actually move the needle more than some medications can. This topic is near and dear to my heart as someone who has lived through this and also wrote my thesis in grad school on diet and PCOS. So here is my evidence based take:

🌟 1. Lower carbohydrate intake - This does NOT apply to all humans, so women out there don’t go reading this and assume this applies to you unless you have diagnosed PCOS or insulin resistance. For women who do have these issues, eating lower quantities of carbohydrates can improve metabolic and hormonal outcomes in PCOS due to the underlying mechanism of insulin resistance and its connection to high androgen output and anovulation (meaning you have a disruption in ovulation - which is what we want to fix). So, this means higher quantities of protein and fat intake and fewer refined carbohydrates (for most people some fruit and whole grains in moderation are fine) aka fewer breads, pastas, pastries, etc.

🌟 2. Fiber fiber fiber! Fiber slows down glucose absorption, promotes healthy hormone metabolism, improves gut health, etc, the list is endless. Minimum 25g per day (I like PCOS patients to usually have closer to 35-40g).

🌟 3. Protein at every meal also helps blood sugar regulation and promotes satiety (hunger and cravings can be HIGH in PCOS patients). Aim for 30g of protein per meal on average, especially in breakfast!

🌟 4. Fatty fish like salmon has high omega-3 content and tons of healthy fats to support lowering inflammation. Omega-3 supplementation can be helpful but try to get it through the diet first!

🌟5. 1-2 cups spearmint tea per day can help lower free testosterone which in turn can reduce symptoms like hirsutism (male pattern hair growth) and hormonal acne. This doesn’t directly impact insulin levels so this pairs well with the other techniques and directly targets high androgens.

Let me know if you have tried any of these! by @solvida.wellness

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9 months ago

Like so many people in the wellness space, my own health journey is what led me to pursue nutrition as a career.

I was a healthy kid, but in my teen years my relationship with food took a dark turn. I became extremely restrictive — I refused to eat at restaurants, was determined to stay under 1,400 calories a day (while working out 5+ days a week), and food took up about 90% of my brain space.

It “worked”… until it didn’t.
I started bingeing, lost my menstrual cycle, and avoided social events just to not be around food. I remember thinking that eating plain butter sounded amazing because my body was so desperate for calories.

To add fuel to the fire, I was exposed to toxic mold in my college dorm. I was sleeping 10+ hours a night but couldn’t function without 3–4 cups of coffee. New symptoms kept popping up, yet doctors told me nothing was wrong.

Around 19, I finally sought help for my eating disorder — and thank GOD I did, because being free from that has been the best thing that’s ever happened to me. But healing wasn’t instant. I gained weight rapidly due to extreme hunger that wouldn’t go away even after eating thousands of calories a day. My body was rebounding hard from years of restriction. Let me tell you, body image was tough during this time but it taught me so much about myself and detaching from societal norms and internalized fat phobia.

During that time, my health issues worsened and I later learned I had PCOS and insulin resistance. I worked with multiple functional providers — some helped, some didn’t — but through their support, my own research, and a LOT of trial and error, things finally began to shift. This was the true catalyst for pursuing a career in this field.

All of this to say — if you’re dealing with health issues, disordered eating, or feel like you’re at war with your body… it can and does get better. 🤍
I’ve poured 7+ years into higher education so I can support others through similar experiences, and I’m so honored to get to do this work! by @solvida.wellness

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9 months ago

I guess I need to start using PMOS in these posts but… this is the secret (not so secret) recipe to achieving fat loss with PCOS. With underlying insulin resistance, fat loss can more difficult due to high cravings/hunger, reduced lipolysis (fat breakdown), and more lipogenesis (turning glucose to fat). But that does not mean it’s not possible!

1. Reducing refined carbohydrate consumption promotes steadier glucose levels which leads to lower insulin production. I especially like a low carbohydrate breakfast and centralizing carb consumption pre/post workout. This was the KEY step in reaching my own personal fat loss goals (even when I was doing everything else “right”).

2. Mild to moderate calorie deficit - Fat loss with PCOS and insulin resistance does NOT defy the laws of thermodynamics. You still need to be eating in a deficit, but proper macro composition here is very helpful in being successful (and going too low calorie is not sustainable). A proper exit strategy is important here as we do not want to be on low calories for longer than we need to - no chronic dieting around these parts!!!

3. Do not be afraid of EXERCISE. There has been so much fear mongering around avoiding high intensity exercise - and while we need to consider all around stress levels and how exercise contributes to that - moderate to high intensity exercise is amazing for improving insulin sensitivity.

4. Movement after meals helps promote uptake of glucose by the muscles (independently of insulin). Getting up and moving around after eating can do wonders for steady blood sugar. 15-20 minute walk is ideal but even unloading the dishwasher or doing chores can help.

Supplements can be a huge help here too but diet & lifestyle first always!! 👀👀

#PCOS #pmos #fatloss #pcosweightloss taken in Denver, Colorado by @solvida.wellness

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5 months ago

If anyone is telling you to do these things without a good explanation and cause, run!! My PCOS is 99% in remission and I eat gluten, dairy and drink coffee everyday 🙂🙂

#PCOS #nutrition #PCOSSupport taken in Denver, Colorado by @solvida.wellness

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6 months ago

In a world where we consume a decent amount of processed food (high in sodium) and salt our meals, you probably DON’T need more salt.

Electrolytes have become super trendy in the past year or two, and in certain instances they can be an amazing supplement. But in my humble nutritionist opinion they are WAY overused and cause unintended consequences when not used properly!

If you have questions on which type is best for you lmk 🙂 taken in Denver, Colorado by @solvida.wellness

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6 months ago

mind body connection is powerful AF!!! taken in Denver, Colorado by @solvida.wellness

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6 months ago

PCOS friendly day of eating!

Main goals are keeping blood sugar stable with plenty of protein, fiber and micronutrients. I am personally lazy af and don’t want to spend lots of time in the kitchen, hence these easy peasy meals. Could I have probably added some more veggies in throughout the day? Sure, but we were working with minimal groceries here and made it work! I think I hit around 30g fiber and 120g protein and didn’t spend more than 20 mins in the kitchen per meal.

Also, friendly reminder that not every day looks like this! I still eat out multiple times a week and am not restrictive when it comes to some treats :)

#pcos #pcosdiet #fdoe taken in Denver, Colorado by @solvida.wellness

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6 months ago

If you’re navigating PCOS, improving insulin sensitivity can be a game changer, but it doesn’t have to mean restriction or overwhelm.

Incorporating foods like healthy fats, fiber-rich plants, and anti-inflammatory options can help support more stable blood sugar and balanced energy throughout the day.

Think: adding, not taking away!

#PCOS #HormoneHealth #InsulinResistance #WomensWellness #PCOSAwareness by @solvida.wellness

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6 months ago

PCOS isn’t one-size-fits-all 🤍

There are four different types, each with its own root causes and symptoms, from insulin resistance to inflammation, and post-pill changes. Understanding your type is the first step toward healing your body the right way. Note that these are sub-types, your diagnosis from the doctor will remain the same, these are helpful in directing treatment!

Swipe to learn more & start connecting the dots 🔍

#PCOS #HormoneHealth #WomensHealth #PCOSSupport #HolisticHealth taken in Denver, Colorado by @solvida.wellness

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6 months ago

3 root causes of fatigue that are commonly missed:

🔴 Low ferritin (even when your iron is fine)
🔴 High MCV (a sign your cells aren’t getting enough nutrients they need)
🔴 Mold toxicity (not many people know about this one)

The good news is, these are all treatable! taken in Denver, Colorado by @solvida.wellness

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6 months ago

Saying it louder for people in the back…. Being tired all the time is NOT NORMAL. There is something causing this and 9 times out of 10 it can be fixed.

I have improved my own fatigue sooo much and I help other women with PCOS do the same! Let me know if you want to learn more about what I did 🍒 taken in Denver, Colorado by @solvida.wellness

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6 months ago

PCOS is an insulin problem as much as a hormone problem. What you eat directly drives what your hormones do. Lower carb isn’t a diet trend for women with PCOS, it’s one of the most evidence-backed tools we have.

This doesn’t mean you have to be low carb forever, having periodized nutrition combined with exercise, specific supplements, and lifestyle changes can reverse insulin resistance and your PCOS symptoms can be close to obsolete.

If you’re tired of being stuck - I can help! 🤍

#pcos #pcosdiet #nutrition taken in Denver, Colorado by @solvida.wellness

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7 months ago