57: Fix PCOS, Thyroid & Infertility Without Medication – The Most Overlooked Strategy with Tamar Samuels

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🎙️ Episode Summary:In this powerhouse episode of Hormones, Metabolism, and You, Dr. Cassie Smith is joined by Tamar Samuels, MS, RDN, co-founder of Culina Health, to unravel some of the most common nutrition myths and spotlight the transformative power of using food as medicine. From PCOS to menopause, hypothyroidism, and infertility, Tamar shares science-backed strategies to approach each condition nutritionally. Together, they cover the impact of protein, the importance of carbs and fats, and how misinformation on social media can derail progress.

About Tamar Samuels:

Tamar Samuels is a registered dietitian, co-founder, and the Head of Clinical Partnerships at Culina Health, where she leads efforts to build and strengthen partnerships with healthcare providers. With over a decade of experience coordinating care and collaborating with healthcare providers, health systems, and medical organizations, Tamar is dedicated to bridging the gap between nutrition care and traditional medicine to improve patient outcomes.

✨ Key Topics Covered:

• Why personalized nutrition is key to long-term health

• Common nutrition myths debunked:

• “Blended oats and water” diets

• Anti-diet culture confusion

• “Carbs are bad” mentality

• How much protein you really need and how that changes with age and hormones

• The truth about fats: how much is too much?

• Plant-based vs. animal-based proteins: what's healthiest?

• Why the scale is misleading and what markers matter more

• Food as medicine for specific conditions:

• PCOS

• Menopause

• Infertility

• Hashimoto’s & hypothyroidism

🛒 Products and Resources Mentioned:

• Culina Health:  https://culinahealth.com/

• InBody: https://amzn.to/44PA9Tr

• Alchemy Organics Juice: https://amzn.to/4iF9WKN

• Personalized Meal Planning and Micronutrient Testing: https://start.culinahealth.com/

• Protein:  https://transformationprotein.com/cassie-smith Code: DRCASSIE15 for 15% off 
• Superior Selenium iodine https://www.modern-endocrine.com/shop/#!/Superior-Selenium-Iodine-ME/p/529067383

🥦 Tamar’s Top Nutrition Tips by Condition:

PCOS:

• Moderate-carb diet (30–40% carbs)

• Prioritize fiber-rich, low-glycemic carbs

• Focus on anti-inflammatory foods: leafy greens, garlic, onions, cinnamon

  Menopause:

• Increase protein (1.5–2g/kg if active or aging)

• Continue anti-inflammatory, Mediterranean-style eating

• Mindful carb control for insulin resistance

  Infertility:

• Eat enough (don’t undereat or skip meals)

• Balance blood sugar and reduce cortisol

• Individualized based on root cause (e.g., PCOS, Hashimoto’s)

  Hypothyroidism/Hashimoto’s:

• One Brazil nut/day for selenium

• Consider iodine from seaweed or iodized salt (if deficient)

• Eliminate inflammatory processed foods

• Watch for gluten or dairy sensitivities (individualized)

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