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Amber Fischer, MS, CNS Nutritionist

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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

10/25/2025

Matcha has huge benefits for pcos but it also can be hard to get used to. When I first tasted it, I thought it tasted like grass/dirt 😅

But i had to remember that matcha is a bitter food, similar to coffee and wine, and you have to develop a taste for it. After learning some of these tips for cutting bitterness and drinking it a few times, it's now become my favorite drink and it's rare that I miss a day of drinking it.

Before matcha, other forms of caffeine always made me anxious and jittery with a crash later but matcha doesn't have that same effect and I find it very calming! The act of making it is meditative and nice too!

Make your matcha at home with a high quality matcha for the most benefits (local coffee shops can also be good but avoid the big chains as they usually put a ton of sugar)

If you need a rec on a good match, I've been using the same brand for years (aprika life) and I have a coupon code and link for them in my bio 😊

Facial Hair Freedom is my dedicated course all about PCOS facial hair. It goes deep into the science of facial hair and also how to stop it! Check the link in bio!

10/18/2025

What does a balanced diet for PCOS look like?

Finding balance in your diet is key when managing PCOS! Here’s what to focus on:

Moderate to High Protein: Aim for around 30g of protein per meal to keep blood sugar levels stable. Mix it up with both animal and plant sources like tofu, chicken, fish, and beef.

High in Fiber: Incorporate about 10g of fiber per meal. It helps keep you full, supports your gut health, and comes from whole foods like grains, legumes, veggies, and fruits.

High in Antioxidants: Fill your plate with fruits, vegetables, nuts, and seeds in all the colors of the rainbow to reduce inflammation and get a variety of nutrients.

Moderate Healthy Fats: Focus on healthy fats from sources like olive and avocado oils. They enhance flavor, improve satiety, and should ideally replace less healthy fats like vegetable oils.

I cover all this and more in my PCOS Foundations course which comes with tons of info and a 4 week meal plan to help you! Link in the bio for more info :)

10/15/2025

Cinnamon- A PCOS and Insulin Resistance Superfood

Did you know that cinnamon can actually help your PCOS a lot?

It can also help conditions like insulin resistance, type 2 diabetes and prediabetes. It does this by helping to lower blood sugar which can help reduce insulin impact on pcos symptoms.

I'm a big fan of adding functional foods to my diet and cinnamon is an important one because it helps to keep blood sugar balanced and its so delicious!

I've hardly met anyone who had a hard time incorporating more cinnamon into their life!
Most studies look at about 1.5 tsps of cinnamon for the benefits. It is likely better to divide that dose throughout the day, or with your higher carb meals but I usually have it with breakfast.

You don't need to do the fancy ceylon type of cinnamon to get these benefits, but I do recommend organic.

I have my favorite in my storefront under the snacks section.

More superfoods and pcos diet advice in my courses!
Link in the bio!

Some of the cinnamon for pcos evidence and studies:

PMID: 35365881, 29737802, 29250843

10/13/2025

Leptin Resistance in PCOS

Leptin is a hormone that signals satiety to your body. When you eat food, a signal goes from your stomach to your brain telling it you are full. This signal is leptin.

With insulin resistance and PCOS, however, we can become resistant to the signals from leptin. In fact, the more insulin resistant we are, often times the more leptin resistant we are.

In practical terms, this means you are hungry for longer and with more intensity than your body truly is. You keep feeling hungry even after you are technically full.

What this translates to is a propensity to overeat that, with time, can lead to a lot of difficulties with cravings and weight maintenance. It's one reason intuitive eating can be difficult in PCOS. Listening to our body's cues is a little harder.

The best way to manage this is learning better awareness of your body's signals. Slow down when you're eating and take more time between bites- this can help to give your brain a little more time to catch up. You can also design your plate with more intention- more protein, more fiber, to help you fill up faster. Eat your protein and fiber first and save starches for the end.

As you address your diet and insulin resistance, you will naturally become less leptin resistant over time. It helps to follow a plan that is designed to show you how much you need to eat and in what amounts so that you can get used to visualizing what the right amount of food is.

I cover all this and more in my PCOS Foundations course which comes with tons of info and a 4 week meal plan to help you! Link in the bio for more info :)

10/11/2025

You ARE the main character!!

Pt 3 of the ways to Romanticize your PCOS journey series is focused on this one idea: you're the main character of your story and deserve to behave as such.

Often in my healing journey I struggled with feeling worthy of things that others did freely: things like visiting the healthy grocery store to browse felt like imposter syndrome.

I was too shy or embarrassed to do so much and to try things like taking a yoga class or dance lessons.

But here's the thing: you can't be good at something until you try it. You're going to look and feel a little silly at first but everyone who ever got comfortable and at ease with anything had to try it for the first time once!

So, whenever you're struggling with making PCOS related changes like changing your diet to be more PCOS friendly or aligning your lifestyle for PCOS, do this: pretend you're the main character in a book, movie, or music video- what would they do?

When you're down, just think how beautiful the story is going to end up!

Every character has a development arc- what do you want yours to be?

PS. If you need help getting started on your PCOS journey, you'd probably love my two PCOS courses which you can find linked in my bio.

10/08/2025

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!

10/04/2025

PCOS Living on a Budget- Tips for PCOS Diets on a Budget

These are a few of my favorite tips for making healthy eating easier and more cost effective but let me know if there are some I missed! Comment your favorites below!

I know eating healthier for PCOS seems overwhelming, and it's definitely a shift in how you spend your grocery money. To save money, you tend to have to shop on sale and avoid a lot of the packaged foods you normally keep around- but it is possible to save money when eating for PCOS!

For me, budgeting for my PCOS diet is a high priority in my spending and I'm willing and able to reduce in other areas to accommodate it.

I don't eat all organic produce or grass fed meat, at least not anymore. While those things would be ideal, I find that usually budget only permits me to splurge in a few key areas which I list on the last slide! I use those foods almost as supplements because of their functional benefits!

To me, the biggest tip is to always go to the store with a plan and keep your meals simple. Meat, veggie, starch is kind of my go-to for all my meals and I just do that in different combinations. I eat a lot of ground beef, potatoes, and frozen vegetetables. I also grow my own herbs so I can get the health benefits for my pcos symptoms without spending a ton!

If you'd like to have the links for any of my favorites or for my PCOS foundations course which is designed to help you integrate a budget friendly PCOS lifestyle as easily as possible you can. You can find my favorites of all the things mentioned at the link in my bio!!

10/01/2025

Protein for PCOS!

We talked the other day about secondary sources of protein and how they can help build up your protein counts in addition to your regular sources of protein.

But if you're confused about what the recommended 20-30g per meal actually looks like- these are a few of my favorite examples. I hope they help you reach your goal a little easier.

There's a lot more to a functional nutrition approach to pcos than just protein (theres looking at insulin resistance, inflammation, adrenal health, fiber amounts, and even mitochondrial support too!) and I'll be discussing them all over the coming weeks.

In the meantime, this is the best time of year to start a structured PCOS management routine and I've got a great one for you called PCOS Foundations. It's a self paced (and budget friendly!) course that includes lots of videos, pdf resources, meal plans, grocery lists and bonuses to help you first make sense of PCOS and understand how it works, then learn how to actually help it using foods! You can find the info for it at the link in my bio or story highlight. See you soon!

09/29/2025

SECONDARY PROTEIN SOURCES FOR PCOS

So you know by now that protein is key for PCOS but we can get stuck into a rut with protein when we assume we can only get it from things like meat, eggs, and fish.

While it is my belief that most of our protein with PCOS should come from animal sources (unless we are strictly vegan), one way to make it easier to hit our protein goal is to include more secondary protein sources.

These protein sources are great because they are either low carbohydrate OR they are chock full of fiber as well as protein. Arguably, fiber may be an even more important nutrient for PCOS than protein so including an ample amount in the day is key. Ideally, a blended higher protein and higher fiber diet is what I see work best for most with PCOS and that includes lots of these foods!

If you'd like more guidance on how to eat for PCOS, you'd love my PCOS Foundations course- it's all the info you need, meal plans, grocery lists, and lots of bonus resources to help you make sense of the really important stuff in PCOS nutrition so you can get back to living a vibrantly healthy life!! Link in bio for all that.

09/27/2025

Strategies for habit building and health burnout in PCOS!

Those of us with PCOS have a bit of an uphill battle with positive healthy changes. We tend to deal with more depression, anxiety, fatigue, and executive dysfunction. Some of this is related to our PCOS and the hormone imbalances present there and some of it is worsened by the metabolic issues of PCOS.

Regardless, positive changes ARE possible and you absolutely can get a handle on things like your fatigue, weight, sleep, and eating habits.

We tend to really be great critics of ourselves with PCOS and can often fall into perfectionism. But perfectionism is actually a form of self-sabotage because it gives us an excuse to give up when we, inevitably, can't do things perfectly.

We are human and perfection is not possible, so we have to go into lifestyle changes with that reality in our minds. From there, we work with our brains instead of against them. Depending on where you're at, this may take a long time but you'll start seeing benefits with that consistency and you'll be motivated to continue.

Eventually, you'll see the impact of all the little changes add up and you'll have a clearer picture of the path forward.

We have to make changes from a place of love and that starts by meeting ourselves where we are at and speaking kindly to ourselves throughout the process. Sometimes we need to have a little "tough love" for ourselves as well, but if that's the case, be sure to speak to yourself like a loving parent, rather than like a critical or unkind one. Nurture yourself the way you both want AND need. You can do this!

If you need help with your PCOS diet, I highly recommend my PCOS Foundations course. It gives you all the tools to tackle these issues gradually and with kindness and understanding. Comment FOUNDATIONS or check the link in bio!

09/24/2025

My PCOS friendly smoothie recipe!

Making your smoothies pcos friendly isn't too hard if you focus on a few key things:

Make sure you keep protein levels high by always adding a good protein powder (my fav is linked). This helps keep you full and blood sugar stable.

Make sure you keep sugar levels low. That means no juice, limited fruit, and choose low glycemic fruits. This keeps insulin from spiking.

Make sure you add fiber for gut health also- chia seeds or nut butters are great.

Add greens for cellular health. Greens provide antioxidants that reduce pcos inflammation.

Let me know if you make this smoothie recipe and if there's anything you add to yours!

09/22/2025

Some of my favorite high protein breakfasts for pcos!

Starting your day with a high-protein breakfast is one of the best things you can do for PCOS.

Protein slows down the release of glucose into your bloodstream, helps reduce insulin spikes, and keeps you fuller longer. That means fewer energy crashes, fewer cravings, and better hormone balance overall.

Swipe for 5 quick and delicious high-protein breakfast ideas that will actually keep you satisfied (and won’t take forever to make).

Your mornings set the tone for your whole day: make them count with protein first.

You can find more high protein breakfast ideas in my courses and meal plans (link in the bio!)

Address

16607 Blanco Road Suite 1102
San Antonio, TX
78232

Opening Hours

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

Website

http://www.amberfischernutrition.com/

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