Polycystic Ovarian Syndrome
·Easy to understand information to help women educate themselves about PCOS. It is based on evidence from medical studies as well as personal experience. Pins…
Last updated 22 hours ago
10 Foods For PCOS
Diet plays a huge role in reversing the symptoms of PCOS. Everything in the body works together. So we shouldn't be focusing on addressing one thing. We must address the body as a whole. These foods will resolve a sluggish thyroid which will have a knock on effect on increasing the metabolism, supporting the liver and gut.
It will be fun they said...
Depriving your body of energy and vital nutrients in attempt to lose weight and help your PCOS symptoms isn't addressing the root of the problem. . The hormone imbalance caused by chronic stress, inflammation, poor nutrition, lack of self care, environmental toxins, are possible underlying issues that MUST be addressed.
Blood test results say normal estrogen levels but you are experiencing high estrogen symptoms?
"When there’s no progesterone to destroy the estrogen receptor it just stays in the cell and some of the enzymes that are not inactivated by progesterone, other enzymes capture circulating estrogen that should have been excreted, causing it to be deposited in cells. So everything that happens when progesterone is deficient tends to load up various cells all through the body with more and more estrogenic stimulation, even though it isn’t being released to be measured in the blood."- Ray Peat
PCOS Diet Myths
We have all been there🙋♀️ . Low carb, consuming tons of PUFAs and fasting! . 🙅Carbs aren't bad. They are not the cause of insulin resistance and this single macronutrient isn't causing your weight gain. ⚠️Using fats and proteins for energy means your own bodies resources needs to break down the fats and proteins. The body goes through a process called gluconeogenesis to break them down. But this process is very stressful and inflammatory. . uction.
Exercise Tips for PCOS
When getting started with exercise for PCOS, it is important to understand that exercise can have a positive or negative effect on your health. If you are looking to support your hormones and restore your metabolism, you will want to know how often, how long and what's the best time to exercise for PCOS.
Monitor and improve your metabolic health with Lumen
Many fail to recognise the impact the health of your thyroid and metabolism have on your overall health. 💨Lumen uses a CO2 sensor and flow meter to determine the CO2 concentration in your breath. The amount of CO2 in your breath indicates the type of fuel your body is using to make energy-carbs or fat. Lumen helps improve your metabolism by improving metabolic flexibility- this is your body's ability to switch efficiently between using carbs & fats as energy. Use code 'pcosoracle' for 10% off.
Signs of a Low Metabolic Rate
At some point we have all followed the eat less and exercise more approach to lose weight 🙋♀️ . While this approach may have helped you achieve weight loss, that number doesn't mean anything if your metabolism and health has been negatively impacted. . Unfortunately, many of us don't realise that the constant restriction, low calorie dieting, over exercising, small eating windows has slowed down our metabolism.
How To Balance Hormones and PCOS
Don't let the components on the right overwhelm you, but let them empower you to look in a different direction to what the common advice (things on the left) that are often recommend and do not work. . There are different parts to the body. Focusing on 'fixing' one part won't address the whole problem. Everything in the body works together, not in vacuum.
Cycle Sync Your Workouts
How To Workout With Your Menstrual Cycle. We are constantly bombarded with this idea that we have to exercise more to lose weight. But in reality the weight doesn't seem to budge, or instead of losing weight, we gain. The reason for this is because women are not smaller versions of men. Women have completely different physiologies than men and we therefore need to honour this so we can better optimize our metabolism, hormones and overall health.
Habits/Factors That Affect Your Hormones
❌Stop Staying Up Late 👉A study found sleeping 5 hours a night for 1 week, reduced insulin sensitivity by 24%. ✔️Start making sleep a priority. Look at how long you are sleeping but also the quality of your sleep. Are you waking up throughout the night? ❌Fasting is a stressor. At first we feel great because stress hormones like cortisol and adrenaline are high. Going long periods without eating puts stress on the liver, adrenals and suppresses the thyroid which then slows down the metabolism.
PCOS Resistance Band Workout
Try this upper body resistance band workout🙌🏻 #pcosoracle #pcoscyster #pcoscysters #hormonebalance #pcosweightloss #pcossupport #pcoslife #pcos #pcoslifestyle #pcosdiet #pcosawareness #pcosproblems #holistichealth #pcosjourney #pcosweightlossjourney #metabolism
NutriSense CGM Review: Improve Your Blood Sugar Levels With A CGM
NutriSense is an artificially intelligent (AI) powered personalized nutrition coach that helps users find a diet that works with their unique physiology. This NutriSense review explains how their program, which combines a CGM device, health tracking app and one-to-one support from a registered dietitian, can help you understand your glucose levels and optimize them.
How A Continuous Glucose Monitor (CGM) Can Help You Improve Your Blood Sugar Levels
In episode 86, I speak with Molly Downey (Nutrition Manager at NutriSense) about blood sugar balance and how a continuous glucose monitor can help you achieve better glucose levels. The interview is split into two parts. Part one, Molly and I delve into blood sugar basics. Part two, Molly speaks about NutriSense, what a GGM is, who it's for and how it can help you improve your blood sugar levels.
Are you a mouth breather?🤔
😫Mouth breathing = Over breathing . Mouth breathing ➡️expels too much carbon dioxide due to the elevated rate of breathing. ➡️reduces blood circulation and constricts airways. . Nose breathing😤 ✅Increases oxygen and carbon dioxide circulation. When you breathe through your nose, you effectively release nitric oxide. Nitric oxide is a vasodilator-it helps widen blood vessels which means cells are getting more oxygen ✅slows down breathing ✅Improves overall lung volume
Why Build Muscle For PCOS
💪Need more reasons to lift some weights?🤷😂 . Now we all know the importance of exercise, but are you aware of the importance of exercising correctly? What I mean by that is, are you exercising in a way that supports your hormones and makes you feel energised?
AB WORKOUT FOR PCOS
Beginner at home ABS workout for PCOS. These 4 exercises are great if you are suffering from lower back pain but are also great for protecting the lower back from injury. The workout is about 8 minutes long, take it at your own pace and aim to achieve the 15-20 rep range mentioned in the video. When doing the exercises keep focusing on engaging your core muscles and avoid engaging other muscles.
Why Eat Liver-The Benefits
Swap your store bought multi-vitamin and start eating liver! ✔️Contains 25g of protein in a 4oz serving Source of vitamin A, B6, B12, D, E, K, folate, choline, thiamine, niacin, riboflavin, pantothenic acid. Also a source of calcium, copper, iron, magnesium, selenium, phosphorus and zinc. And NO, liver is NOT Toxic Yes, the liver is the main organ that is involved in detoxification, but it does not store toxins. It neutralizes them. But also most toxins get stored in fat tissue, not the liver.
Pre & Post Workout Nutrition
🙅Don't exercise on an empty stomach. For up to 2 hours post exercise muscle cells are more sensitive to insulin. Get in your carbs and protein Sodium bicarbonate (baking soda) is said to be taken 120 to 150 minutes before exercise. ⚠️Don't take baking soda with a protein as it robs stomach of hydrochloric acid. 👉It will be transformed to CO2 and cause gastrointestinal issues (and destroy the bicarbonate). ✔️So combine it with a small high carbohydrate meal.
PCOS Diet Myths
Let's be real now, you don't have to completely avoid every single food that is said to be bad for PCOS. It doesn't address the root cause and in reality, it can create a lot more problems in the long term. Don't get swayed by every single new diet. Focus on the long term goal. Find a way of eating that is sustainable, works for you by addressing the root cause of your symptoms and is enjoyable.✌️
Signs You Are In A Stressed State
It's common to think that if you don't 'feel stressed' then your body can't be in a stressed state. But what most people don't realise is that just because you may not have had a stressful day at work or you don't have any imminent deadlines etc, you can't be in a fight or flight mode/in a stressed out state. Stress isn't just your usual everyday running late for work, studying for exams. There are so many forms of stress that you may not even be aware that you are chronically exposed to.
How to Balance Blood Sugar
One of the most simplest and most effective ways to improve your health and hormones is to work on blood sugar balance. So in episode 83 of The PCOS Oracle Podcast, I speak with Isaac Pohlman, who specialises in blood sugar, about how to balance blood sugar and steps to treat insulin resistance.
9 Tips to Beat PMS
There are several theories for what causes painful cramps including 👉Prostaglandins. These are compounds made in the lining of the uterus. They trigger the blood vessels and muscles of the uterus to contract. 👉Repeated vigorous contractions made by the uterus to shed the lining during menstruation can cause the blood vessels in the uterus to not get enough oxygen. A lack of oxygen in the muscle also creates lactic acid.
When you come across pro-metabolic eating on social media or forums, it seems like it's all about devouring tons of sugar. . Yes, pro-metabolic eating does involve eating carbs because sugar is our body's primary fuel source and we want to prevent the body from breaking down fat, muscle, organs etc to make sugar and energy. There are further important areas to look at when looking to follow a pro-metabolic diet.
Signs of Leaky Gut
Leaky gut, also known as increased intestinal permeability refers to the tight junctions of intestinal walls becoming larger, making the gut more permeable, therefore allowing bacteria and toxins to pass through the gut and into the bloodstream. In my latest podcast/ YouTube video, I identify 9 signs of leaky gut, the causes and I provide tips on how treat intestinal permeability/the 'leakiness'.