Dr. Samina Mitha, ND

Dr. Samina Mitha, ND I am passionate about helping you feel good so that you can enjoy your life! I hope to educate and i

05/11/2026

is so much more than “just irregular periods.”

It’s a complex hormonal and metabolic condition that can impact:
• weight
• insulin resistance
• fertility
• testosterone levels
• acne + hair growth
• mood + stress
• cycle regularity

A recent study looked at the effects of:
✨ Acetyl-L-Carnitine
✨ L-Arginine
✨ CoQ10
✨ and Metformin

Over 6 months, women with PCOS experienced improvements in:
✔️ BMI + waist circumference
✔️ testosterone + androgen levels
✔️ metabolic health
✔️ quality of life
✔️ oxidative stress

What was especially interesting?

The nutraceutical combination alone still showed significant benefits — highlighting the power of targeted supplementation in PCOS care.

And when combined with metformin, some women saw even greater improvements in insulin resistance, central weight gain, and hyperandrogenism.

This is such an important reminder that PCOS management is not one-size-fits-all.

Supporting:
🥗 metabolism
🩸 insulin sensitivity
🧠 stress response
⚡️ mitochondrial health
🧬 hormones

can make a meaningful difference.

PCOS deserves a comprehensive approach — not just symptom suppression. 🤍

05/06/2026

Make sure you get your labs tested right away when you get a positive pregnancy test.

May is Celiac Awareness Month 🤍And while I don’t personally have celiac disease…I *am* gluten-free.Not because it’s tren...
05/02/2026

May is Celiac Awareness Month 🤍

And while I don’t personally have celiac disease…
I *am* gluten-free.

Not because it’s trendy.
But because my body asked for it.

My stool testing showed elevated gluten antibodies.
My genetic testing showed a higher risk for gluten intolerance.

So I did what I often recommend to my patients…
I removed it. Then reintroduced it.

And I felt the difference.

Less inflammation.
Better digestion.
More clarity in my body.

It all made even more sense when I was diagnosed with endometriosis — because so much of our work starts in the gut + immune system.

And for many women…
gluten can be one of the biggest triggers.

This isn’t about fear.
It’s about awareness.
And learning what *your* body responds to.

If you’ve been wondering:
“Is gluten affecting me?”

There’s a way to explore that without guessing.

Send me a message 💌
I’d love to help you figure it out.

04/28/2026

It goes without saying breakfast is the most important meal. Skip the carbs and focus on protein, veggies and fats here.

Most people think of vitamin D as just an “immune vitamin”… but the research over the past few years tells a much bigger...
04/08/2026

Most people think of vitamin D as just an “immune vitamin”… but the research over the past few years tells a much bigger story 👀

If you’re dealing with PCOS, hormone imbalance, or fertility struggles — this is something you don’t want to overlook.

Here’s what we’re seeing in the research on vitamin D:
✨ Helps reduce insulin resistance
✨ Lowers fasting glucose + insulin levels
✨ Can reduce total testosterone
✨ Supports healthier cholesterol levels
✨ Improves ovulation rates
This is HUGE — because these are some of the core drivers behind PCOS symptoms.

And yet… vitamin D deficiency is incredibly common (especially here in Canada 🇨🇦 where sunlight is limited for a big part of the year).

What I see clinically is that optimizing vitamin D isn’t just about “boosting immunity” — it’s about supporting your metabolism, hormones, and fertility at a foundational level.

That said, more is not always better. Testing and personalized dosing matters.

If you’ve been struggling with irregular cycles, stubborn weight, or difficulty ovulating… this might be a missing piece 🧩

Have you ever had your vitamin D levels tested?👇

04/06/2026

Your cycle isn’t something to push against—it’s something to work *with* ✨

In your **follicular phase**, your energy is naturally higher. This is your time to go harder—think strength training, HIIT, pushing your limits.

As you move into your **luteal phase**, your body starts asking for a different kind of support. If you’re feeling more tired, burnt out, or slower… listen. Swap intense workouts for yoga, walking, Pilates, or gentle movement.

This isn’t you being inconsistent—this is you being *in tune* with your body.

The goal isn’t to do the most.
The goal is to do what your body needs.

Because when you start honoring your cycle, everything feels easier 🤍

03/13/2026

Healthy fats deserve way more credit. 🥑

They don’t spike blood sugar.
They don’t contain sugar.
And they help keep you full and satisfied.

You can easily include **¼ cup of nuts or seeds with each meal**—and many people can even tolerate more depending on their energy needs.

Remember: **cholesterol is the building block for our hormones.**
Without enough healthy fats, your body doesn’t have the raw materials it needs for hormone production.

So instead of fearing fats, start **including them intentionally**:
avocado, nuts, seeds, olive oil, and fatty fish.

Your hormones will thank you. ✨

Healthy fats have been unfairly blamed for weight gain.I hear this from patients with PCOS all the time:*”I stopped eati...
03/11/2026

Healthy fats have been unfairly blamed for weight gain.

I hear this from patients with PCOS all the time:

*”I stopped eating avocado and nuts because they’re high in calories.”*

But here’s the truth.

Healthy fats can actually **help improve insulin resistance**, which is one of the biggest drivers behind many PCOS symptoms.

They help to:

• Slow glucose absorption
• Reduce insulin spikes
• Improve satiety (so you stay full longer)
• Support hormone production
• Reduce inflammation

When blood sugar is more stable, **cravings, energy crashes, and overeating often improve too.**

Yes, fats contain more calories per gram.

But weight gain rarely happens because you ate **olive oil, avocado, or nuts with a meal**.

More often it comes down to the bigger picture:
overall calorie intake, movement, stress, sleep, and metabolic health over time.

You can absolutely include **different types of healthy fats in a meal** as part of a balanced plate.

Instead of fearing fats, focus on:

🥑 Balanced meals with protein, fiber, and fats
🥑 Eating enough to feel satisfied
🥑 Regular movement
🥑 Supporting insulin sensitivity

Healthy fats aren’t the problem.

For many women with PCOS, they’re actually **part of the solution.**

Have you ever been told to avoid healthy fats for weight loss? Let me know below 👇

03/09/2026

**On Ozempic? Don’t forget about protein.**

GLP-1 medications like Ozempic can reduce appetite significantly.
Which can be helpful for weight loss.

But there’s something many people don’t think about…

**Muscle loss.**

When you’re eating less overall, your body can lose **muscle along with fat** if you’re not getting enough protein.

And muscle matters.

It supports your metabolism.
It stabilizes blood sugar.
It helps maintain strength and energy.

One simple rule I often share:

**Aim for about 1 gram of protein per pound of body weight.**

Example:
If you weigh **150 lbs → aim for ~150 g of protein per day.**

This helps protect lean muscle mass while your body is losing weight.

A few easy ways to increase protein intake:
• Add eggs or Greek yogurt at breakfast
• Include protein at every meal
• Use protein smoothies if appetite is low
• Build meals around a protein source first

Weight loss is one goal.

**But preserving muscle is just as important for long-term metabolic health.**

02/25/2026

PCOS isn’t just about hormones.

It’s mood.
It’s anxiety.
It’s lying awake at 2 AM exhausted but wired.

A new systematic review looked at **probiotics in women with PCOS** and found something interesting 👇

🦠 Probiotic supplementation was associated with:
✔️ Improved sleep quality (PSQI)
✔️ Reduced depressive symptoms (DASS-21)
✔️ Improvements in quality of life (PCOSQ-26)

Only 5 RCTs met criteria — so yes, the data is still limited.
Small sample sizes.
Methodological differences.
We need larger, long-term studies.

But here’s what matters 👇

We know the gut–brain–hormone axis is real.
Inflammation, insulin resistance, cortisol dysregulation, and microbiome shifts all overlap in PCOS.

In clinical practice, I often see:
✨ Better mood stability
✨ Less anxiety
✨ Deeper sleep
✨ Fewer PMS flares

When we support the gut intentionally.

Probiotics aren’t a magic pill.
But for the right patient — they can be a powerful adjunct.

If you have PCOS and struggle with:
• Anxiety
• Low mood
• Poor sleep
• Brain fog

It may be time to look beyond hormones alone.

Your gut might be part of the story. 🦠💛

IntegrativeMedicine

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Toronto, ON

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+16473893616

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