Amber Fischer, MS, CNS Nutritionist

Amber Fischer, MS, CNS Nutritionist Functional Nutritionist in San Antonio, Texas who provides videos, blogs, and info on health, nutrit

Functional Nutritionist and Certified Nutrition Specialist in all things PCOS, fertility, autoimmunity and women's health. An Amber a Day Podcast, Work with me, and links to more:

http://www.linktr.ee/amberfischer

How to eat for PCOS the right way!Next round of PCOS Essentials Academy is enrolling and starting in April! Get on my n...
03/19/2025

How to eat for PCOS the right way!

Next round of PCOS Essentials Academy is enrolling and starting in April! Get on my newsletter at the link in bio for the details!

All PCOS friendly meals have a few things in common- they promote balanced blood sugar, reduced inflammation, and nutrient density.

Adding these essentials to your PCOS meals via correct amounts of protein, fiber, antioxidants, and healthy fats will help reduce PCOS insulin resistance, inflammation, and even adrenal issues! These are your PCOS symptoms root causes so you'll see benefits of reduced facial hair, hair loss, more regular periods, better fertility, etc with just these simple changes.

Start with protein and plant foods- these will help you get your fiber and your antioxidants too. Switch out your fat sources as you can- a high quality extra virgin olive oil is almost like a supplement for PCOS- it's a functional food that supports your health and reduces symptoms. It's worth spending a larger chunk of your budget here.


Template for an insulin friendly and PCOS friendly meal! Mix and match your starches, healthy fats, and non starchy vegg...
03/15/2025

Template for an insulin friendly and PCOS friendly meal! Mix and match your starches, healthy fats, and non starchy veggies with ample protein and so many combinations can be pcos friendly.

Each person has unique needs so you may personally need less starch, more starch, less fat, more fat, more protein etc but this can be a good starting place for understanding the relationship between portions!

If you want more customized guidance, my PCOS Foundations course is the best way to synthesize all the PCOS nutrition recommendations in the simplest and least stressful way possible. Plus, it comes with meal plans to help! Link in bio for the info!

Let me know if you have any PCOS topic you hope I'll cover soon! I'm on the lookout for new ideas!!

Have you heard of the PCOS types?? Often the first step many of us take to diving deeper with pcos education is looking ...
03/13/2025

Have you heard of the PCOS types?? Often the first step many of us take to diving deeper with pcos education is looking into types.

It's exciting to see content that seems more personalized to your unique issues because it is true that each of us with pcos has a unique reason for our symptoms!

But the mistake of typing is the way it can pigeonhole us and prevent us from looking critically at the way all 3 of the types usually plays into our symptoms.

My key for managing pcos is to help my clients nail down on their main root cause issue- we work on the basics of all 3 and spend extra energy on the biggest main issue.

You can take the root cause quiz in my bio to find out what yours might be!

But first, we have to manage the basics of all 3! That's how my 2 courses are set up- PCOS Foundations helps you master the basics and Functional PCOS helps you dive deeper. Info on both at the link in my bio!

So happy for fiber, she deserves this 😭As a PCOS nutritionist, there are a lot of foods and drinks I'm consistently reco...
03/12/2025

So happy for fiber, she deserves this 😭

As a PCOS nutritionist, there are a lot of foods and drinks I'm consistently recommending to help with PCOS symptoms.

Nutrition plays a huge role in the management of PCOS symptoms so I thought, why not hand out some awards to these hard working foods!!

Soy PMIDs: 34531987, 26683956, 36986086

LESS SUGAR CRAVINGS WITH PCOSReducing sugar cravings in PCOS is mostly about keeping blood sugar balanced and stress at ...
03/11/2025

LESS SUGAR CRAVINGS WITH PCOS

Reducing sugar cravings in PCOS is mostly about keeping blood sugar balanced and stress at bay. Once we've tackled those, there are some other tweaks that tend to help, especially if you find that evening cravings are typically an issue for you.

One thing I always ask myself if I get an evening craving is what time is it? If it's past 9:30 p.m., I'm probably just tired so I drink some water and get ready for bed.

Every evening I like to do an electrolyte drink or magnesium drink and hot tea is also great, just to give my mouth something to taste. Sometimes I'll do a zevia or ollipop as well. (You can find my recommendations for all of these in my Amzn store, linked in bio)

All of this is built on a foundation of eating balanced meals and avoiding skipping meals. If you're running on fumes all day, your body will compensate with hunger in the evening- prioritize your protein and it helps a ton!

If you need a meal plan to help you reduce your cravings, PCOS Foundations is my self-paced program that is designed to help you do just that. It's a perfect starter course for your PCOS journey, you can find it linked in the bio, of course.

LESS SUGAR CRAVINGS WITH PCOSReducing sugar cravings in PCOS is mostly about keeping blood sugar balanced and stress at ...
03/10/2025

LESS SUGAR CRAVINGS WITH PCOS

Reducing sugar cravings in PCOS is mostly about keeping blood sugar balanced and stress at bay. Once we've tackled those, there are some other tweaks that tend to help, especially if you find that evening cravings are typically an issue for you.

One thing I always ask myself if I get an evening craving is what time is it? If it's past 9:30 p.m., I'm probably just tired so I drink some water and get ready for bed.

Every evening I like to do an electrolyte drink or magnesium drink and hot tea is also great, just to give my mouth something to taste. Sometimes I'll do a zevia or ollipop as well. (You can find my recommendations for all of these in my Amzn store, linked in bio)

All of this is built on a foundation of eating balanced meals and avoiding skipping meals. If you're running on fumes all day, your body will compensate with hunger in the evening- prioritize your protein and it helps a ton!

If you need a meal plan to help you reduce your cravings, PCOS Foundations is my self-paced program that is designed to help you do just that. It's a perfect starter course for your PCOS journey, you can find it linked in the bio, of course.

03/08/2025

Sugar cravings pt 2

Have you tried any of these?

One of my top sugar cravings helpers is matcha and adrenal drinks. I make my adrenal drinks with Ultima powder and salt and it helps a ton! Hydration is huge for cravings and so are minerals! The matcha I like is linked in my bio also!

03/06/2025

Drop your top sugar cravings below! Mine are chocolate and any kind of pastry or baked good. Special award for bread with butter which isn’t really a sweet but might as well be lol.

In pt 2 we will talk some strategies!

Snacks for PCOS and Insulin Resistance really don't need to be complicated or frustrating- I simply think of them as "mi...
03/05/2025

Snacks for PCOS and Insulin Resistance really don't need to be complicated or frustrating- I simply think of them as "mini-meals".

A meal is going to have a protein source, a starch source AND a fat source, along with some fiber if it's done right.

Typically, snacks are mostly starch and low in the other things- things like popcorn, cookies, chips, etc are going to be high in starch but low in other nutrients.

Last week I shared how you can add foods to your snacks to make them better balanced, in this illustration I want to show you go-tos for healthy, balanced snacks that are going to make you feel great.

If you're not having a particular craving you are trying to meet and modify, choosing from a protein source and pairing with a fiber and/or starch source is a great way to create a balanced snack.

Some favorites of mine-
apples with peanut butter
yogurt with berries and chia
pickles and turkey
protein shakes and fruit
peanut butter and chocolate

My self-paced course, PCOS Foundations, walks you through 4 weeks of exactly how to eat for PCOS to balance your insulin, inflammation, and improve your stress responses through a functional nutrition lens. It's always open to enroll through the link in my bio.

03/04/2025

Snacking Wisely with PCOS and Insulin Resistance
New to PCOS Series

Have you ever thought of adding to your snacks before? What are some of your favorite things to add to snacks to make them better for blood sugar? Some of mine: peanut butter and protein shakes!

My protein rec is linked in my bio (it’s the be well by kelly and i also have a whole amazon list with others in my storefront too!)

PCOS Foundations is a 4 week self paced course that takes you through eating for all of the PCOS root cause issues and teaches you how to combine strategies to have the most effective change to your hormone balance. It comes with meal plans and grocery lists to help!

CHOOSE THIS NOT THATHere's why this works for PCOS: it addresses insulin resistance without you having to give up your f...
03/03/2025

CHOOSE THIS NOT THAT
Here's why this works for PCOS: it addresses insulin resistance without you having to give up your favorites.

Instead of a sweeter apple like a red delicious which will be full of natural sugars, choose a slightly more sour apple- green apples are a favorite but I sometimes have fuji, gala, or golden delicious too. Pair this with a nut butter and you get a blood sugar balancing snack full of healthy fiber, protein, fat and great nutrients for your gut!

Nothing wrong with a bit of chocolate (and even milk chocolate from time to time!) But for pcos, dark chocolate gives you way more nutrition with less sugar, pairing with pumpkin seeds is also great for facial hair!

Cookies are always going to be something we want to enjoy in moderation, but you can improve the nutrient profile of the meal by pairing with a high protein yogurt like greek yogurt. It helps to slow the release of those sugars.

I recommend avoiding the super sweet drinks common at chain coffee places, but local coffee places can often be much more customized for sweetness. I always ask for an unsweetened matcha because of the many pcos benefits.

Finally, crackers with more fiber from nuts and seeds, along with hummus help keep you full and keep blood sugar balanced compared to plain crackers on their own.

Do you do any of this? How does it work for you?

LABS FOR PCOS INSULIN RESISTANCESpotting Insulin resistance, especially in those who have hyperinsulinemia in PCOS can b...
03/01/2025

LABS FOR PCOS INSULIN RESISTANCE

Spotting Insulin resistance, especially in those who have hyperinsulinemia in PCOS can be tricky, especially with the way insulin resistance is typically tested for. The above labs can give you some guidance on things to test for and remember that the symptoms of insulin resistance can be very physical, meaning you can use how you feel as a great guide for how well you’re managing insulin!

A few specific numbers look different in functional nutrition than in other specialties. For fasting insulin, although higher levels are often considered normal, I and many other believe that true insulin sensitivity is better seen at levels below 10 μU/mL.
For HOMA IR, >2 is ideal and for A1C- less than 5.3% is ideal.

As far as continuous glucose monitors go, Nutrisense has the best pricing and support if you can’t get an insurance covered monitor. You can use the link in my bio for a discount on their services.

I cover more specific information on labs, lab testing, and optimal ranges in my PCOS courses- Functional PCOS and my group programs both contain multiple hours of content on just this! I will be running another group program later this spring/summer so make sure you’re on my email list!

Address

16607 Blanco Road Suite 1102
San Antonio, TX
78232

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

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