Summer is meant to be filled with sunshine, vacations, family time, and making memories. But for many women, it also brings more stress, busier schedules, and disrupted routines. In this episode of PCOS Unfiltered, your host, Lindsie Vizethann, shares 10 practical summer health hacks that make healthy living simpler, not harder. From reducing decision fatigue around meals to creating grab-and-go snacks, using your slow cooker, prioritizing protein, staying hydrated, scheduling movement, and even creating a not-to-do list, these realistic strategies will help you save time while supporting your energy and overall well-being. Because health shouldn't become another full-time job. Whether you're balancing work, kids, vacations, PMOS, PCOS, insulin resistance, or simply trying to feel your best this summer, this episode will help you create sustainable habits that fit your life without chasing perfection. You'll also learn why the goal isn't perfect eating or perfect workouts. It's having the energy and freedom to enjoy the people and moments that matter most. Don't forget to join the community and download your free Summer Sanity Guide for even more quick recipes, meal ideas, and time-saving wellness strategies.
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Small habits practiced consistently create lasting change.
Health isn't about perfection.
It's about creating the energy to fully enjoy your life.
⚠️ Podcast Disclaimer
This podcast is for informational and educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health routine.
(0:00) Health should really, um, support your life, but health doesn't, it, it shouldn't become (0:06) your life. (0:08) If it creates additional stress for you, then, you know, then sometimes we need to reevaluate, (0:15) um, because it shouldn't be creating any additional stress on top of probably our already stressful, (0:22) you know, busy lives. (0:27) Welcome back to PCOS Unfiltered, where we have real conversations about health, hormones, (0:33) nutrition, mindset, and the everyday habits that help you feel your best.(0:37) I'm your host, Lindsie, nurse, body wisdom guide, health and nutrition coach, author of (0:42) Feeling Beyond the Diagnosis, and someone who believes that health shouldn't feel like another (0:46) full-time job. If you've ever felt like you're juggling work, family, appointments, summer (0:52) activities, and everything else life throws your way, while still trying to eat well, (0:56) move your body, and take care of yourself, this episode is for you. (1:00) Today, we're talking about 10 practical summer health hacks to help you save time, (1:05) reduce stress, and create a little more breathing room in your day.(1:09) Because the goal isn't to spend all summer managing your health. The goal is to have (1:13) the energy to enjoy it. And if you're listening, thinking, I need all the help I can get.(1:18) I've put a free resource together for you. That's called the Summer Sanity Guide. (1:24) It's packed with simple time-saving tips, easy meal ideas, and practical strategies (1:29) to help you stay nourished and organized without spending your entire summer in the kitchen (1:33) or worrying about how to stay on track.You can grab it through the link in the show notes.
(1:38) As always, this podcast is intended for educational and informational purposes only (1:42) and should not be considered medical advice. Please consult with your healthcare provider (1:47) before making any changes to your diet exercise or treatment plan.Now let's dive in. (2:01) Hello everyone and welcome. Um, as I kind of alluded to in the opening, um, (2:10) I think we need to think about summer.It's officially here. And I feel like this comes up (2:15) every year because life changes during the summer. Um, if you do have kids, it's a whole (2:23) different schedule, right? Um, there's also probably more cookouts, more get togethers, (2:29) just more things to do because the weather's nicer, of course, more going on.So let's be honest. (2:37) It should feel relaxing, I would think. But I think for a lot of women, it's actually (2:44) more chaotic.Um, so, you know, we're constantly running from one activity to the next. There's (2:51) vacations as well, which we're going to talk about. But you know, suddenly all those healthy (2:58) routines, everything that felt manageable, like you were in some type of groove, you know, for
(3:04) maybe the last few months is probably starting to fall apart.And what I've learned, um, both (3:12) in my own life and my own journey, and also with working with so many women over the years, (3:20) is that staying healthy doesn't always require more time. And in fact, it can just stress you (3:24) out more. So it should require fewer decisions.Um, so today I wanted to share 10 practical (3:35) summer kind of health hacks, tips that can save you time, reduce the stress, and help you just (3:45) feel your best without feeling like your health is another full time job. Because at the end of (3:52) the day, I don't think, you know, most women are looking for the perfect meal plan or the perfect (3:58) workout routine. Because if you've tried a lot of things, you probably know that's just not (4:02) realistic anymore.But I think what we're looking for probably is more energy, just feeling good, (4:07) and just being able to enjoy quality time with the people that you love, you know. So, um, (4:16) I want health, you know, to be able to support your life, um, and not take it over. And I hope (4:23) that that you would agree with that.So let's kind of just get started. So hack number one,
(4:30) um, feel free to jot down some notes. Uh, this is a great one.If you want to leave me some (4:37) questions later, that's always awesome too. I love hearing from, from anyone and everyone. (4:42) So hack number one, start with protein.This is pretty simple. So instead of asking yourself, (4:50) what's for dinner, start asking what protein are we having? Um, I think there's, you know, (4:57) there's a lot of talk about protein out there. Um, so maybe you have, or have not heard, you know, (5:03) that that's probably one of the most important things you can be doing for your body supporting (5:06) muscle growth, um, metabolism, um, you know, helping, helping with weight loss as well when (5:14) you're prioritizing protein.So when you kind of reframe it like that, it eliminates that decision (5:21) fatigue. Um, and when you think about, okay, what's the protein, everything else kind of (5:28) just seems to become easier. So this does not have to be a complicated protein either.It could be (5:35) a rotisserie chicken. It could be burgers on the grill. Um, it could be some ground Turkey or (5:41) ground beef with, you know, some seasonings in it.Um, maybe it's eggs, maybe it's salmon. Um, (5:48) and then once you've answered that question, you can, you know, make the rest of the meal around
(5:54) that. And it tends to kind of fall into place.So then we're looking at, of course, a vegetable, (5:59) a fruit, um, you know, a starch, if you want one, um, and then before you know it, it's done. (6:06) But one of the biggest mistakes that I see women making is trying to create, you know, fancy meals (6:13) every night when you're already feeling exhausted. And then what happens because you're exhausted and (6:19) you're like, I'm done, I can't do this.Then you grab something convenient. And I think we all know (6:24) that that's usually not convenient for our health. Um, so, you know, you don't get any extra points (6:30) by making this harder.So again, hack number one, focus on protein first and start asking instead (6:36) of what's for dinner, ask what protein are we going to have, and then build the rest of meal (6:42) around that and keep, keep that simple. Hack number two is to create a grab and go fridge. (6:49) Um, so this is one that I use with my clients as well.So make those healthy choices visible.
(6:56) Um, you know, whatever's right in eyesight, um, is going to be the easiest to grab and go (7:04) and, you know, more of what we intend to eat. Um, so create that one shelf in your refrigerator.(7:12) And, or in your pantry, right? Because that's another place, like when we're hungry or, (7:17) you know, in a hurry, we can still go to the pantry as well. So keep that in your (7:22) pantry that I level with just some good, you know, options. So for, if we're focusing on the fridge, (7:28) we can, you know, have a shelf with, you know, maybe some hard boiled eggs, your Greek yogurt (7:34) can live there.Um, some cut up fruit, cut up, you know, prepared veggies, maybe some cheese sticks, (7:40) maybe some leftover protein from the night before, um, you know, and in the pantry you can (7:47) do like even some, um, some meat sticks, that type of thing. So just something easy because that's
(7:55) the reality. Even if it isn't summer, I think this is still a great one because if it's right there (8:01) in front of you, you're more likely to grab, you know, to grab that stuff.Um, and just when life (8:07) gets busy, you're rushing out the door. These are the foods that save you from skipping meals (8:13) or grabbing, you know, the convenient stuff. So hack number three, double everything.Um, I've (8:21) done this quite a bit lately for some reason. I don't always do it, but recently I feel like I (8:26) have. Um, and this one has saved me a number of hours and I'm not preparing food for a whole bunch (8:33) of people.It's just me and my husband, but, um, but it still saves me because then I can still (8:39) freeze stuff as well. So, uh, whenever you're cooking, just make more. So whether you, you do (8:46) need to double it or, you know, one and a half times, like whatever, if you're good at eyeballing (8:52) stuff, just make more.So if it's taco meat, another simple meal, double it. Um, grilled (9:00) chicken, that's easy to, you know, instead of taking out a pack of like two or three chicken (9:05) breasts, just double that, double the burgers. This time difference can make, you know, just can (9:13) make a big difference in your life when those like couple servings turn into four or four servings (9:19) turn into eight.If you're, you know, maybe feeding, feeding a family, um, it can mean tomorrow's
(9:24) lunch is already done. It could mean, you know, the salad a couple of days from now is done (9:29) because you already have the protein for that. Um, maybe even breakfast, you know, you don't (9:35) always, I've, I've talked about this before on an episode, you don't have to have traditional (9:38) foods for breakfast.So, Hey, make it for, you know, make it to have, and you can have it for (9:44) breakfast as well. Um, and then, you know, healthy eating just becomes so much easier when you've (9:51) already done some of the work. And then, like I said, like I mentioned to the other thing, (9:57) if you have a vacation coming up as well, especially this is great.Cause I do travel (10:00) quite a bit with my husband. So this is one of the things I do is I make extra and then I freeze it. (10:05) So that when we get back, it's there, I just, I'm able to take it out, let it thaw.And then we have (10:11) meals and I'm not having to stress, you know, because we've been gone for a week or whatever, (10:14) and they have nothing in the fridge and what are we going to eat? You know? So, um, so yeah, (10:20) there's a few ways you can approach that one. Um, hack number four is to keep three emergency (10:27) meals ready. So real life, right? Um, there's going to be days when things don't go according (10:34) to plan.I think we, we probably know that by now, maybe a child gets sick, you run late at work, (10:42) you forgot to thaw something, um, life just happens. And that's why
(10:49) every household needs emergency meals. Um, and these are the meals that require almost no thought.(10:56) So for us, we do a meal, um, delivery or, I mean, not a meal, a, uh, protein, (11:06) a meat delivery service. And so we always have meat in the freezer. So whether you're doing that (11:13) or just buying it at the store, you can still keep some meat in the freezer.Um, and you can (11:20) thaw those pretty quickly just with some hot water a lot of times. So that could mean those chicken (11:25) breasts that could mean, you know, taco bowls, um, again, picking up a rotisserie, you know, (11:32) a rotisserie chicken and making something out of that to keep on hand. (11:36) Smoothies are another good one.If you have all the ingredients for a smoothie, (11:41) that can be that emergency type meal. So the goal here, even with all of this is not perfection. (11:48) It's more so preventing you from hitting the drive-through or just grabbing, (11:53) you know, something convenient, um, that, you know, that I want you to have other options, (11:59) um, in this case and, and really in all of these, in all of these hacks, um, number five, (12:07) use your slow cooker.So I live in Florida and I think a lot of the times I only think of using
(12:12) the slow cooker more in the colder months, even though our colder months aren't super cold, (12:18) but still, I think a lot of us think it's probably more for like fall and winter time, right? (12:22) But you can still do a lot with your slow cooker in the summer. And I feel like they don't get (12:28) enough credit anymore. Um, this, Oh my gosh, this keeps things so super simple.(12:36) I love cooking, but I don't like the complicated things. I like the end product, but I'd like to (12:42) keep it simple. I don't like a whole lot of ingredients.So in this case with a slow cooker, (12:48) you can throw everything in, let your slow cooker do the work. Um, so, you know, chicken, uh, (12:56) with some maybe salsa and taco seasoning, come back six hours later, keep it on low. Dinner is (13:02) done.You might need to shred the chicken probably. And that's about it. And then with (13:06) that, you can make bowls, wraps, salads, you know, you have lunches done.Um, you can make it for (13:12) dinner. Um, if you are using ground beef, then yes, you would need to cook that in advance, (13:18) but that still wouldn't be, you know, too terrible an extra step. And then you just put that in the, (13:23) in the slow cooker.Um, so one, you know, simple meal and I end up creating subtle meals throughout
(13:30) the week. And I think that's a great, a great option for summer, less work and just more (13:39) simplicity. Um, hack number six, hydrate before you caffeinate.So I've, I've talked about this (13:51) other things that I've done workshops on this hydration, right? So, um, ideally sure. Like (13:59) there's all these things out there, half your body weight announces. And then I think though, (14:04) in general, at least six to eight glasses.So eight ounce glasses of water a day should be (14:12) able to kind of keep you hydrated, but that changes in the summer, um, because you're naturally going (14:18) to be losing water, you know, when you're, when you're outside, if you're outside for any, (14:22) any period of time, really. So drink that water before you grab the coffee. Um, (14:31) some of you might have rolled your eyes on that, but hear me out.Um, we wake up slightly dehydrated (14:39) and then when we immediately reach for caffeine, what does that do? That can dehydrate us more. (14:45) And sometimes what feels like, you know, hunger, if you're hungry first thing in the morning, (14:51) or if you're like, Oh, I'm still tired. Maybe you are even starting to crave things in the morning (14:57) or throughout the day, the brain fog, a lot of that can actually be dehydration.So I would (15:03) encourage you to try drinking at least like 16, I would say 16, 20 ounces of water before you reach (15:12) for your cup of coffee. Um, if that's a lot for you, if you are not a huge water drinker, (15:18) then I would say, commit to like eight ounces in the morning to start and then work your way up to
(15:23) that 16 ounce mark. Um, but it's one small habit that I can, I know would have a big impact on (15:32) your energy if that's something you're working on or struggling with.Um, and again, yeah, this, (15:38) like, I just, I can't stress this enough. This is one of those hunger signals. (15:42) Again, I've talked about it in workshops.I've talked about in previous episodes (15:47) and just that thirst can often be mistaken for hunger. So (15:51) setting yourself up in that way can, can have a lasting impact throughout the day. (15:57) Um, onto number seven, lower your standards.Now this, this one is kind of different for me, but, (16:05) um, it's also in a different, different sense, I guess. Um, because when I work with my clients, (16:14) my program, we talk about raising your standards around food. Um, but when I'm talking here, (16:21) lowering your standards, I'm talking about doing this in the healthiest way possible.(16:24) So somewhere along the, along the line, social media convinced us that every meal should look (16:30) beautiful. Like there's so much out there, right? We have to take pictures of our food (16:35) or at least the influencers do before we eat. Sometimes, um, it looks perfectly plated, (16:41) you know, whether it is homemade or at a restaurant, it's just, it's photogenic.
(16:47) Real life doesn't look like that. So sometimes dinner is a turkey roll-up. Sometimes dinner is (16:54) breakfast.Um, sometimes it's, you know, a simple, a simple protein, like I talked about with just (17:02) some strawberries and carrot sticks. And sometimes you have leftovers for lunch. Um, (17:08) sometimes you have a protein smoothie for breakfast or lunch, because that's what fits (17:13) into your day.So don't be scared of that. That's okay. Um, the healthiest meal is often the one (17:21) that you'll actually eat.And again, it does not have to be overcomplicated. (17:27) Um, moving on to hack number eight movement. Yes.Schedule some movement. So, uh, summer, (17:35) I feel like can have, uh, can have its way of making exercise almost feel optional maybe (17:41) because in like the fall and winter, we're kind of cooped up a little bit more. And so we're (17:46) trying to get out of the house, but, um, sure.We might be a little bit more active at times (17:52) throughout the summer, but you still need to be more intentional, you know, with your movement.
(17:58) Um, and if we often wait, you know, until we feel like, you know, we need to, we need to have the (18:04) time, then we just never seem to find it. So, you know, schedule movement anywhere in there and (18:11) throughout your day, um, make it an appointment on your calendar.So this could be a morning walk (18:17) and it does not have to be, uh, I've gotten in this mindset sometimes where I think like, (18:22) Oh, if it's not three miles, it doesn't count. So, you know, make it a 10 minute walk before (18:27) you take your shower and then drink your extra water. Of course, after that too, um, maybe it's (18:32) a family walk after dinner.Um, it could be, you know, a little, little strength training, of (18:38) course, some yoga. It could be, um, squats while you're brushing your teeth. Um, if your kids are (18:47) in camps and maybe you're waiting to pick them up, or if they're doing other activities throughout (18:53) the summer, you know, and you're waiting on them, or maybe that's your time, then maybe that's your (18:57) time to schedule movement in there as well.Or if you're waiting for them and you can walk around
(19:02) or the parking lot or something like that, you know, then, then do that just something, (19:08) something to move your body. And I think if you start incorporating that in, in your life, (19:15) in your daily routine, um, it can be so, so beneficial. Um, it does not have to be extreme.(19:23) Of course, I want to stress that it's just that consistency beats the intensity basically like (19:29) every time. So being intentional about that movement, um, hack number nine, create a not (19:36) to-do list. So a lot of us create to-do lists.I love my minor more reminder lists, I guess, (19:45) but I do like crossing those off as I finish things. Um, but I want you to create a not (19:51) to-do list. So think about this.What are the things that steal your energy? (19:57) Over-committing people, pleasing scrolling social media for an hour. Um, I, I can tell you (20:06) about something recently. So my, my husband and I, we had a weekend planned with some friends and I, (20:16) um, like we were the one night we were going to do like a charcuterie board.And so I went out (20:21) and bought everything for that. I was prepping some of that stuff. Um, I made dinner another (20:26) night.So one of those nights, um, our friends canceled and I won't go into every detail, but, (20:38) but they canceled it and it wasn't an emergency. Um, and then it happened again a few days later (20:44) with somebody else that we had plans with. So what it really woke me up to the fact that, (20:50) you know, when we are committing to things, um, so if you're the host, you know, just (20:58) understanding that it's not just that evening where those few hours that you're spending with
(21:04) that person, you have to think of the energy and time that you're putting into prepping, maybe (21:11) for that person as well, you know, or for those people that are coming over or whatever you're (21:16) doing.And then of course, if we are the guest, you know, just being respectful of that and maybe (21:21) not giving them a definite answer. If you don't know for sure, if you're going to make it because (21:26) you know, you kind of know how your energy is and you know what else you have scheduled that week. (21:31) And you think that might be too much, then maybe, maybe they need a maybe answer until, (21:36) you know, a couple of days before, instead of sort of trying to plan too far out.So, um, (21:41) so don't be scared to create those boundaries, you know, because there's a summer there's, (21:48) there's a lot going on again, like I, like I said in the beginning. So, um, so don't be, (21:54) you know, don't be scared of that and create that not to do list. Um, and sometimes the fastest way (22:01) to actually create more time is to stop doing the things that aren't serving you.So I want you to (22:06) kind of really, really think about that one. This is probably, this is probably my favorite (22:10) one right now for, um, the 10 hacks. So that was number nine and we are going to move on to the (22:18) last one, hack number 10.Remember why this matters. So as we wrap up, I want to leave you (22:25) with one final thought. Um, most women don't come to me because they want perfect results.(22:33) They don't want the perfect body. They don't want, you know, perfect lab results, even they don't,
(22:38) you know, want the picture, perfect health. Um, they also don't want to eat chicken and broccoli (22:44) forever.Totally get that. But what they do want is energy and, you know, freedom, food, freedom, (22:53) even confidence. Um, they want to enjoy their vacations without stressing about what they can (23:00) and can't eat.They want to play with their kids, not just sit and watch their kids. They want to (23:05) travel. Um, thinking even long-term, they want to be able to run around with their grandkids someday.(23:12) They just want to be present for the people they love so they can really truly enjoy those (23:18) moments with the people they love. And I think that's what health comes down to. So it's not (23:23) perfection, not obsession, not spending every waking moment, thinking about food, supplements, (23:30) exercise, this program, that diet, you know, whatever it should be, health should really, (23:36) um, support your life.Our health is important. It's, it's the one thing, you know, this is the (23:41) one body we get, right? This is, this is the one thing that we do have to take care of ultimately, (23:47) you know, before we can take care of others, but health doesn't, it shouldn't become your life.
(23:54) If it creates additional stress for you, then, you know, then sometimes we need to reevaluate, (24:02) um, because it shouldn't be creating any additional stress on top of probably our already (24:08) stressful, you know, busy lives.Um, so that is all that I have, um, for you right now, be sure to (24:22) check the link in the show notes, because I do have a summer sanity guide that also gives you (24:30) some of these tips, but just a quick guide, um, on some time-saving tips, as well as some recipes (24:37) for you. So be sure to check the show notes for that. And otherwise I'll see you next time.(24:44) So my challenge for you this week is simple. Don't try to implement all 10 of these pick one, (24:50) just one and ask yourself, what's the one thing I can do today that will make life easier tomorrow. (24:57) Maybe it's prepping some protein.Maybe it's filling a water bottle. Maybe it's taking a walk.
(25:02) Maybe it's creating your own not to-do list.So start there, small things done consistently have (25:08) a way of creating big changes over time. And if you'd like a little extra support, don't forget (25:13) to download my free summer sanity guide inside. You'll find quick meal ideas, simple planning (25:19) strategies, and practical tips to help you save time, reduce stress and make healthy choices easier (25:25) all summer long.You can find the link for it in the show notes. If you enjoyed today's episode, (25:30) take a screenshot, share it on social media and tag me and tell us which summer health hack you're (25:35) going to try first. And in the meantime, I'm sending you so much love and I'll see you on (25:40) the next episode of PCOS Unfiltered, nourish, heal, thrive.