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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

01/17/2026

How to Improve PCOS fertility naturally:
Many of you know I struggled with infertility for many years before I was able to have my son, so I understand the unique pain you may be going through as a woman trying to concieve with PCOS. No matter what method you use to ttc, supporting your body through high quality nutrition is a need. It can help you ovulate more frequently and give you better quality follicles which means a higher chance of pregnancy. These are the principles you should look to follow to improve PCOS fertility.

I've written in much more detail about this on my blog and I have a couple podcasts that talk a lot more. Check the link in bio to explore all that!

✅Exercise regularly to improve insulin sensitivity and ovulation.
✅ Prioritize protein and fiber to stabilize blood sugar.
✅ Supplement wisely for egg quality (think inositols, NAC, CoQ10).
✅ Eat more plant foods for antioxidants and gut health.
✅ Keep regular meal times and slow down while eating.
✅ Incorporate mindfulness to lower stress hormones that disrupt cycles.
✅ Improve sleep and recovery to balance cortisol and reproductive hormones.
✅ Avoid excess sugar, alcohol, advanced glycation end products (AGEs), and prolonged fasting, all of which can harm fertility hormones.

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 :)

01/10/2026

Perfectionism feels productive until it becomes the reason you never really start. Or you start over.
Or you never finish. Or you give up.

Because when something feels too hard, too extreme, or too overwhelming, your brain checks out.
And then that voice in your head kicks in:
“See? I knew I couldn’t do it.”
“I’m just lazy.”
“I’ll never get better.”

The truth is you don’t need perfect. You need persistence.
Healing happens in the micro steps you take consistently not the perfect week you pull off once.

So if you’re not sure where to begin today, start here:
✨ Add 20g protein to your breakfast
✨ Drink a glass of water before your coffee
✨ Take your supplements
✨ Eat a real lunch before 2pm
✨ Go for a 15-minute walk
✨ Swap soda for an electrolyte drink
✨ Do some breathing exercises before your next meal
✨ Make a grocery plan for the next few healthy meals

The point isn’t to do them all. The point is to pick one, and do it again tomorrow. And then again the day after that.

Because that’s how real change happens with little acts of rebellion against the lie that says you have to be perfect to be worthy of healing. And a funny thing happens when you start doing that. You start feeling more powerful and it starts making you want to show up for yourself. You start wanting to test how disciplined you can be, how you can prove yourself to yourself, how you can challenge yourself. And before you really know it, the progress has almost built itself!

Tell me your “micro step” for today in the comments.

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 :)

01/03/2026

These are my favorite nutritionist-approved PCOS friendly drinks for cravings!

With PCOS, insulin resistance, and leptin resisitance, many of us struggle to turn off hunger signals in our bodies. Many of us call it "food noise"- that feeling of always thinking about when and what you're going to be eating next, and always dealing with cravings, especially for sugar.

Since it's best to have 12 hours of fasting overnight for PCOS blood sugar, many of us have the worst cravings in the evenings. These are some of my drink strategies to combat those cravings.

You can find all of these at the Amazon store at the link in my bio!

12/27/2025

Quick & Easy Meal Ideas for PCOS!

Each of these meals should come together in less than 15 minutes, is anti-inflammatory (inspired by Mediterranean diet principles), insulin and blood sugar friendly, nutrient dense, high protein, and low glycemic!

Eating for PCOS doesn't have to be complicated or take forever to accomplish. Each of these meals could also be made in bulk to save yourself a little prep time for the next couple days too!

Do you like these ideas? I just released a 15 minute meals guide for PCOS- it has 21 quick and simple meals for PCOS that follow these nutrition principles and also comes with my very best tips and tricks for saving time in the kitchen.

These are not just things I've gathered from clients over the years but also things I do myself for my own PCOS. You can find the link for the 15 minute meals guide to PCOS in the bio!

12/20/2025

Cardio Exercise and PCOS

The last several years have seen what (imo) is a lot of misinformation about cardiovascular exercise and pcos. I really feel like as a community we are waaaayy overcomplicating this issue when honestly, a little bit of balance and listening to our bodies is all we actually need to do.

Here's the truth: cardio is mostly really good for PCOS. If you work a desk job, work from home, or otherwise spend a lot of time pretty sedentary (look at how many steps you take daily- if it's less than 7500 on average, you're sedentary) then cardio is a very good idea and will likely really help your body and pcos symptoms a lot.

If, on the other hand, you have a very active job, you may not need to add cardio and it may even be counterproductive- you may want to focus more on weight training.

The issue with cardio is the potential to overactivate the adrenals. Typically this only happens in athletes or those with very high physical stress levels. For mostly everyone, cardio functions as a safe form of stress that makes us more resilient! Think about weights- these stress our muscles in order to make us stronger, right? Same thing with cardio and our cortisol. In fact, a little cardio when stressed can actually lower cortisol levels by giving them somewhere to go!

Look out for signs of overtraining, but be careful not to confuse the fatigue of poor blood sugar balance with the fatigue of overexcerising, try to be really objective here with how much movement you actually do. I really find that smart watches are great for this.

What questions do you have??

12/14/2025

Matcha Latte Tutorial for PCOS- High Protein PCOS friendly drink that helps your symptoms!

I've been singing the praises of matcha for PCOS for years at this point and drinking a daily matcha for almost 3 full years and it's helped me immensely. From improving my skin and hormone balance to reducing inflammation- matcha is one of the best superfoods for PCOS and I highly recommend making the switch if you haven't already.

Let me know if you have any questions on this or matcha for pcos in general!

Also, for links to my favorites for this, you can find them in my linktree in my bio! There are codes for stuff too :)

12/13/2025

More ways to romanticize your PCOS lifestyle and PCOS living!!

And honestly, these things would be helpful for anyone, but they can really help you habit stack and feel excited about taking care of yourself too.

For me, having rituals, beautiful things, routines, and novelty are all really important parts of my health journey. I don't make the rules but it is easier to drink water from a cute bottle than an ugly cup lol.

In the evenings, herbal tea or adrenal drinks and my routines are great ways to keep me busy and prevent me from having tons of frustrating cravings.

I've also found that letting go of the idea of what size my body should be or how it should look and instead just dressing nicely for how I look at any stage of my journey helps me feel good which inspires me to continue to work on my health! When I look and feel good, I want to treat myself with kindness and respect and I want to take care of myself.

Pls share the things that inspire and help you with your PCOS journey!!

12/06/2025

Feeling overwhelmed by where to start with PCOS nutrition? These are the three pillars I focus on with every client.

Insulin Resistance Friendly
PCOS is a metabolic condition at its core. Balancing blood sugar through high-fiber, low-glycemic, protein-rich meals and movement (not overexercising) is key to creating hormone balance.

Inflammation Friendly
Chronic inflammation can drive fatigue, cravings, gut issues, and hormone chaos. So we aim for more whole foods, more omega-3s, and addressing sneaky food sensitivities that keep your system on edge.

Stress Friendly Lifestyle
If you’re not sleeping, not resting, and not setting boundaries your hormones will notice. Managing cortisol is just as important as managing carbs.

You don’t have to do everything at once but starting with one of these pillars is a powerful step toward healing.

Which one of these is your biggest focus right now?

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 :)

11/29/2025

Why we have cysts in PCOS

It used to be a common thing for me to read people referring to PCOS as an issue of "too much testosterone in the ovaries". This led to the understandable conclusion for many that the ovaries were the problem, that somehow, all of us with PCOS were just born with weird overly testosterone producing ovaries.

I never liked that messaging because not only did it take away any semblence of control or power (how can you do anything about how you just "naturally" are??) but it also isn't accurate.

Time and again, studies show a connection between lifestyle (including diet and exercise), metabolic health and PCOS. It's pretty well understood now that nutrition can make a HUGE difference in the severity of symptoms.

This is true because the ovaries, as with most of our hormones, are simply signals that respond to the way the rest of our deeper body processes are running. Insulin, also a hormone, is what typically triggers excess testosterone production in PCOS and this testosterone then leads to more cysts in the ovaries. From there, the lack of ovulation, and subsequent low progesterone increase the issues- but the insulin was the root!

We can't do much about the genetics we may have been born with or the childhood we had that may have contributed to our current genetic expression, but we can do something about the way we eat that gives our body what it needs to thrive and keep blood sugar stable.

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 :)

11/22/2025

How to diet for PCOS successfully when 95% of diets fail:

Reality is reality so I recognize that working on nutrition might feel like a losing game. But the key to success is in the intention and approach you take to your pcos diet.

Diets are most likely to fail when we start them because of guilt or shame, when we don't plan ahead, and when we do too much too fast and burn out.

Sometimes the problem comes from the idea of the word diet itself, it has a connotation of temporary pain to fix a problem. In reality, a well balanced approach to pcos is about sustainable long term efforts that compound over time and leave room for you to have ups and downs.

I think it works well to outline your intentions first and motivate around those. Make sure that while anesthetics can be part of the goal, they are not the root of the goal. Body changes can be nice side effects but shouldn't be the main reason you're working on your pcos symptoms.

A bonus one I think should be included is to get professional help if you can. An expert can help make sense of things that feel confusing and give you objective perspective on your pcos that you can't always do on your own.

Professional help can happen in lots of ways- I work one on on, run group programs, and even have courses you can take that help guide you to your own discoveries about your pcos healing journey.

Check the link in bio or story highlight to get started!

And also comment below and let us know what changes have helped make your pcos journey more successful- what mindset shifts did you focus on?

11/15/2025

What do you wish you would have known??

This week marks the beginning of my new series on what to do when you're either new to your pcos diagnosis or new to nutrition for pcos! I'd love your feedback on things I should include.

If you need a straightforward guide to what to eat for pcos to actually improve symptoms instead of just mask them- the how and why, my new course PCOS Foundations will help you do just that! 4 weeks of meal plans and grocery lists are included, along with video modules covering all the most important pcos info. Find all the info at the link in my bio or in my story highlight!

11/08/2025

Lifestyle changes for pcos! These are the diet and lifestyle changes that help make life more pcos friendly and will help improve your symptoms and balance your hormones!

Insulin friendly lifestyle for PCOS:

First step is balancing blood sugar because balanced blood sugar means fewer and smaller insulin spikes. This means less testosterone! Do this by eating a lower glycemic load diet with lots of plant foods and increasing activity and exercise, especially strength training

Anti-inflammatory diet for PCOS:

Many pcos symptoms (including some of the excess testosterone) is driven by chronic inflammation. Diet choices can make a big difference here and the keys are including more superfoods, more plant foods, and healthier fats and oils like extra virgin olive oil.

More balance for lower cortisol in PCOS:

Perfectionism is not helpful or necessary so remember to balance hard changes with fun and moderation. Try to add activity that is fun too! And self care, good sleep, and mindfullness go a long way in reducing stress hormones that spike pcos symptoms.

There are simple ways to accomplish all of these things- I cover them all in PCOS Foundations, my starter course for PCOS functional nutrition! Find all the details at the link in 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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