Rewriting Wellness

Some days you wake up and every bit of body-image work you’ve done feels like it disappeared. In this episode, we talk about why bad body image days happen (spoiler: they’re rarely about your body), why you don’t have to love your body to take care of it, and a practical toolkit for getting through the hard days without turning back to diet culture.

In this episode:

• Why your body didn’t change overnight, but your lens did
• Common triggers for bad body days, including stress, sleep, social media, and hormone shifts across your cycle
• How visible PMOS symptoms can make hard days feel louder, and why they aren’t flaws
• Body positivity vs. body neutrality vs. body respect
• A 6-tool toolkit for bad body image days
• Behaviors that make hard days worse, and when it’s time to get more support

Key takeaways:

• Body thoughts are often a stand-in for other feelings. Ask yourself, “What else is going on today?”
• Respect is the foundation. Love is a bonus.
• Don’t make food decisions from a bad-body-day headspace. Eat your normal meals.
• Choose affirmations you actually believe, like “My body is allowed to change.”
• If bad days are becoming most days, an eating-disorder-informed therapist or dietitian can help, and there’s zero shame in reaching out.

Ready to stop treating your body like a problem to fix?
If you have PMOS and want support with your hormones without diet culture, PMOS Thrive Academy is a small-group program where we rebuild body trust, balance blood sugar, and care for your hormones with compassion.

Apply here!!

If you sleep a full night and still wake up exhausted, crash every afternoon, then feel wide awake at bedtime, you’re not lazy and you’re not alone. In this episode, I explain how PMOS can throw off your circadian rhythm and blood sugar, why so many women get brushed off when they bring up fatigue, and a few simple shifts that can help you feel more rested.

In this episode:

• Why PMOS fatigue is real, and why it’s not a willpower problem
• How melatonin, cortisol, and your body clock work, in plain English
• What research shows about circadian rhythm in PMOS
• The blood sugar and sleep loop, and how to interrupt it
• Why sleep apnea is so common in PMOS (and so rarely screened for)
• Labs worth asking your provider about
• Five simple shifts to support your energy

Key takeaways:

• Your exhaustion is a signal, not a character flaw.
• Your body clock and blood sugar affect each other, and small daily cues like morning light, a steady wake time, and enough fuel can help bring them back in sync.
• If you’re tired no matter what you do, push for answers. You deserve to be taken seriously.

Ready for more support?
If you want a full roadmap for your energy, blood sugar, and hormones without diet rules, PMOS Thrive Academy is my 12-week program for women with PMOS. Small cohort, real support, payment plan available. Apply here!

Most PMOS advice is a list of things to cut. In this episode, we’re talking about something to add. Fiber is one of the few nutrients that supports nearly every driver of PMOS at once: blood sugar, gut health, androgens, and inflammation. And it does all of that without a single food rule.

In this episode:

• Why fiber gets overlooked in PMOS care, and why “fibermaxxing” misses the point
• How fiber supports blood sugar balance and insulin sensitivity, and why that matters for androgens
• The gut–hormone connection: how fiber feeds your gut bacteria and why variety matters
• Fiber’s role in helping your body clear used-up hormones
• How fiber helps calm chronic low-grade inflammation
• Why fiber makes hunger and fullness cues easier to read (not quieter)
• Gentle, no-rules ways to add more fiber, and why going slow matters

Want a root-cause plan built for your body? Fiber is one piece of the picture. Inside PMOS Thrive Academy, we look at your specific drivers and build a hormone-supportive plan that fits your real life, with no restriction required. Small cohorts, payment plan available. Apply for our next cohort here!

Brooklyn is joined by Kenna, her dietetic intern and new business owner, for a story a lot of listeners are going to resonate with.

Kenna was diagnosed with PMOS at 16 and spent years doing everything she'd been told would make her healthier: fasted 5am workouts, carbs cut down to fruit and beans, studying nutrition searching for "perfection". Then her period disappeared completely. What followed was a PCP who wrote it off, an ultrasound that confirmed the label without a single follow-up question, and months of prescriptions instead of answers.

In Part 1, Brooklyn and Kenna talk about what it's like to be dismissed, why hypothalamic amenorrhea can happen in any body, and what the brain is actually signaling when a cycle goes quiet.

Make sure to download Kenna's free guide, 5 Signs Your PMOS Might Actually Be HA here!

And if you have PMOS and you're ready to take back your health without restriction, joing the waitlist for our next round of PMOS Thrive Academy here!

In Part 1, Kenna shared how she lost her period doing everything she'd been told was healthy. In Part 2, Brooklyn and Kenna get into why it happened, and what actually moves the needle in restoring a lost period.

They cover why "eat less, move more" is such a damaging prescription for women with PMOS, how PMOS and hypothalamic amenorrhea can look nearly identical on paper (and the one distinction that often separates them), and the quiet signs that healthy habits have tipped into underfueling, including the ones that don't feel like restriction at all.

They then walksthrough what nourishing actually looks like: why blood sugar balance and eating enough aren't competing goals, why cutting carbs while undereating backfires, and what recovery really feels like emotionally and physically, including the part nobody warns you about.

Download Kenna's free guide, 5 Signs Your PMOS Might Actually Be HA here!

Join the waitlist for PMOS Thrive Academy here, a full roadmap for this work with support the whole way through!

Cut gluten. Cut dairy. Skip fruit. Fast. Do more cardio. Lose weight. There's a reason none of these rules have helped, and in today's episode, Brooklyn takes apart five of the most common PMOS rules... including where each one came from, what's actually true, and what to do instead.

In this episode:

• Rule 1: "Cut gluten and dairy" and the confounding problem nobody mentions
• Rule 2: "Fruit has too much sugar" no, the raspberries are not the issue
• Rule 3: "You should be fasting" who the research was actually done on
• Rule 4: "More cardio is better" and why it works against your own goal
• Rule 5: "Lose weight and everything resolves" — the biggest one
• What all five have in common

Breaking the rules is the easy part. Building what goes in their place is what we do inside PMOS Thrive Academy! Check out more info here!

If you've been told to eat less, move more, and be patient and you feel worse than when you started, this episode is the explanation nobody gave you.

Brooklyn breaks down what actually happens to your hormones when your body decides food is scarce, why it hits harder with PMOS, and what eating enough actually looks like.

In this episode:

• What under-eating actually looks like (it's quieter than you think)
• What your body shuts down first when it thinks food is scarce, and why
• The PMOS-specific trap: why restriction makes insulin resistance harder to manage
• Why the 9pm kitchen moment is physiology, not a character flaw
• What eating enough looks like, no numbers, no rules

If you're wondering what "enough" looks like for your body, that's where we start inside PMOS Thrive Academy. Twelve weeks, small group, get more info here!

Season two is here (!!!), and so is a pretty big life update! Brooklyn shares what's changed, what health has actually looked like in a season with less energy and less time, and why doing less hasn't made her less healthy.

In this episode:

• The life update (and what season two of the podcast is going to look like)
• What fitting in nourishing habits looks like when your capacity has shrunk
• Why "the bare minimum" is a real and legitimate version of taking care of yourself
• How to tell the difference between slowing down and giving up
• The permission slip: your health doesn't have to look the same in every season

Key takeaways:

• Consistency in a hard season looks different than consistency in an easy one, and it still counts
• Doing less on purpose is a skill, and it's completely okay!
• Body trust matters most in exactly the seasons where your body is changing

Come say hi on Instagram @dietitianbrooklyn — and if you've got PMOS and want real support, learn more about PMOS Thrive Academy here!

Some disordered eating gets noticed... but this kind gets complimented.

In this episode, Brooklyn opens up about her own years of "perfect" eating, the kind everyone praised while it quietly ran her whole life, and unpacks why wellness culture is so good at disguising restriction as health, why women with PMOS get hit hardest, and what she wants you to know if you're living in it right now.

Click here to join waitlist for September cohort of PCOS Thrive Academy!

Getting a PMOS diagnosis can feel equal parts relief and overwhelm, and the internet is not going to make that easier. In this episode, Brooklyn breaks down exactly what she would (and wouldn't) do if she were newly diagnosed, cutting through the noise so you can skip the dead ends and actually start feeling better.

Ready for a real roadmap for your PMOS?

Apply for PCOS Thrive Academy here

PCOS Thrive Academy is Brooklyn's cohort-based program for women with PMOS who are done with one-size-fits-all protocols and ready to actually understand their bodies

If you've ever been told "you can't have PCOS, your ovaries look fine," this episode is for you. Last week, after fourteen years of global research and over 22,000 voices, PCOS officially got a new name, Polyendocrine Metabolic Ovarian Syndrome, or PMOS. And it is so much more than a rebrand!

In this episode, I'm breaking down what the new name actually means, why the old one was causing real harm, and what this shift unlocks for your care going forward. We'll talk about the validation so many women have been waiting years for, what the name change does not fix, and the conversation nobody else is having, how diet culture is about to weaponize the word "metabolic," and how to protect your body trust through it.

If you're ready for whole-body PCOS care without weight loss as the goal, PCOS Thrive Academy is where we do this work together!!

Apply here

In today’s episode, I’m sharing a more personal side of my journey as a dietitian and walking you through why I shifted my focus to PCOS, and how that shift completely changed the way I support women.

When I first started out, my work centered around helping women heal their relationship with food and move away from disordered eating patterns. But as I began working with more clients, I noticed a pattern I couldn’t ignore… so many of them were also struggling with PCOS.

And not just in a surface-level way. They were dealing with intense cravings, low energy, irregular cycles, and feeling like their body wasn’t responding the way it “should”, even when they were trying to do everything right.

This led me to dive deeper into PCOS, insulin resistance, and hormone health, and what I found was a major gap in the space. Women were either being told to restrict more, cut out foods, and follow overwhelming routines… or they were being given advice that didn’t fully support what was going on in their body.

In this episode, I share what I started noticing in my clients, the turning point that shifted my approach, and why I believe you don’t have to choose between supporting your hormones and having a healthy relationship with food.

If you’ve been feeling stuck, confused, or like nothing is really working, this episode will help you understand why, and what to focus on instead.

Apply to PCOS Thrive Academy here!

GLP-1 medications are everywhere right now… and depending on who you ask, they’re either life-changing or completely harmful.

So what’s actually true?

In this episode, I’m breaking down GLP-1s in a way that cuts through the noise and gives you a clear, balanced, and evidence-based perspective. We’ll talk about what these medications actually do in your body, who they may be helpful for, and the potential downsides and research gaps that aren’t being talked about enough.

I’m also sharing what I’m seeing as a dietitian working with women in real life, from those who feel scared to start, to those who didn’t have a great experience, to those who have genuinely benefited from them.

We’ll also cover how to support your body in ways that mimic some of the benefits of GLP-1s, and how to decide whether this is something worth considering for you.

This episode is not about telling you what to do, it’s about helping you feel informed, confident, and supported in whatever decision you make.

PCOS Thrive Academy Application

If you feel like you don’t know when you’re hungry anymore… or you’re going all day without eating and then feeling out of control at night, this episode is for you.

So many women feel disconnected from their hunger cues, especially after years of dieting, trying to “eat less,” or managing PCOS in a really rigid way. But your body isn’t broken, your hunger cues didn’t disappear… they just got quieter.

In this episode, I’m walking you through exactly how to rebuild that connection so you can start feeling more in tune with your body again.

We’ll talk about why hunger cues go away in the first place, the most important step to getting them back (this one might surprise you), and how to use the hunger & fullness scale as a tool, not a rule, to build awareness and trust.

If you’ve ever felt confused about when to eat, worried you’ll overeat if you stop controlling your food, or like your body just isn’t giving you clear signals anymore… this episode will give you a simple place to start.

I also created a free Hunger & Fullness Scale guide to help you apply this in your day-to-day life, you can download it through the link below!!

https://nutritionwithbrookie.myflodesk.com/hungerandfullness

And if you want to join the waitlist for our June cohort of PCOS Thrive Academy, click here!

If you’ve ever been told you have “lean PCOS”… or you’ve felt confused because you have PCOS but don’t live in a larger body — this episode is for you.

Because here’s the truth: “lean PCOS” isn’t a different type of PCOS… and it definitely doesn’t mean your symptoms are less valid or less serious.

In this episode, I’m breaking down what this term actually means, why I don’t love it, and how it can keep women stuck focusing on the wrong things when it comes to managing their symptoms.

We’re also diving into what’s actually going on in the body with PCOS (hint: it has a lot more to do with hormones + metabolism than your weight), and what you should focus on instead if you want to start feeling better.

This is the conversation I wish every woman had when she was first diagnosed.

If you’re tired of confusing, weight-focused PCOS advice and want a more sustainable, realistic approach, you’re in the right place.

And if you’re ready for step-by-step support, this is exactly what we do inside PCOS Thrive Academy 💛
You can join the waitlist for the June cohort here!

Balancing your blood sugar doesn’t require cutting carbs, avoiding sugar, or being perfect with food.

In this episode, we’re breaking down why blood sugar matters for PCOS, how insulin resistance impacts your hormones, and the simple shifts that actually make a difference—without restriction.

If you’re tired of the all-or-nothing approach and want something that actually feels sustainable… press play.

Protein is everywhere right now... protein cereal, protein chips, protein water, and even protein ice cream. Somewhere along the way, protein went from being an important nutrient to feeling like the only nutrient that matters!

In the final episode of the Macronutrient Series, we’re breaking down the truth about protein and what it actually does in your body. We’ll talk about why protein is important for overall health and PCOS management, how much protein most people actually need, and why the current protein obsession can sometimes lead to unnecessary stress around food.

You’ll also learn how protein supports muscle growth, blood sugar stability, and metabolic health, along with simple ways to incorporate enough protein into your day without tracking every gram or relying on ultra-processed “high protein” products.

If you’ve ever wondered whether you’re eating enough protein or if the internet has made you feel like you need protein in every bite, this episode will help bring some clarity.

And apply here to the March cohort of PCOS Thrive Academy!

Carbohydrates might be the most misunderstood macronutrient in the PCOS world!

For many women, the first piece of advice they receive after being diagnosed with PCOS is simple: cut carbs. But the science behind carbohydrates, insulin, and metabolism is far more nuanced than that.

In Part 2 of the Macronutrient Series, we’re breaking down what actually happens in your body when you eat carbohydrates and why consistently fueling with carbs can support your metabolism, hormones, and energy levels.

If carbs have ever felt confusing or scary, this episode will help you understand how they actually work in your body so you can move away from restriction and start using them strategically to support your health...

and if you're ready to manage your PCOS without restriction or diets, you can apply to PCOS Thrive Academy here!

Next week, we’ll wrap up the series with Part 3: Protein!!

If the word “fat” still makes you a little uncomfortable… this episode is for you.

For years, women were taught that low-fat equals healthy. Then social media flipped the script and started calling seed oils toxic. And somewhere in the middle of all that noise, women with PCOS were left confused about what actually supports their hormones.

In today’s episode, we’re kicking off Part 1 of my Macronutrient Series by breaking down everything you need to know about fat... without fear, extremes, or diet culture.

We’ll cover what fat actually does in your body, how it supports hormone production, the difference between saturated and unsaturated fats, omega-3 vs. omega-6, and what’s really going on with the seed oil debate. We’ll also talk about why fat is especially important for women with PCOS, particularly when it comes to blood sugar balance, inflammation, and satiety.

This episode will help you move from confusion to clarity so you can stop fearing fat and start using it strategically to support your metabolism and hormones.

Because fat isn’t something to minimize, it’s something to understand.

Stay tuned for Part 2 (carbohydrates 👀) coming next.

If you’re ready for structured, personalized guidance on how to build balanced meals that support your hormones without restriction, you can learn more about PCOS Thrive Academy here!

If your body has changed recently — postpartum, during eating disorder recovery, with PCOS, through stress, or just through life — and your body image feels a little shaky… this episode is for you.

In today’s conversation, I’m sharing my personal experience navigating body image over the past year while my body was changing in real time. From weight gain during eating disorder recovery to postpartum shifts, I’m talking honestly about the discomfort that can come up — and what actually helps.

Because here’s the truth: healing body image doesn’t mean you never have negative thoughts again. It means you learn how to respond to them differently.

In this episode, I walk you through the three shifts that helped me move from panic and “fix it” energy… to neutrality and peace. We talk about:

•

Why you don’t have to love your body to treat it with respect

•

How to stop treating body changes like emergencies

•

What it looks like to build a life where your body isn’t the main character

•

Practical tools for reframing negative thoughts into grounded, neutral ones

•

Why discomfort in a changing body is normal — not a sign that you’re failing

We also touch on the research around body dissatisfaction in women and why women with PCOS are at an even higher risk for struggling with body image and disordered eating patterns.

If you’ve been feeling uncomfortable, triggered, or just “off” in your body lately, I hope this episode gives you both practical tools and real hope.

Your body is allowed to change.
You’re allowed to feel discomfort.
And healing is still possible in the middle of it.

If this episode resonates, take a screenshot and share it to your stories and tag me so I can see you listening 🤍

Apply to PCOS Thrive Academy here!